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Training Log Archive: chino

In the 30 days ending Nov 30, 2012:

activity # timemileskm+ft
  Road Run34 28:06:39 200.17(8:26) 322.14(5:14) 7796
  Bouldering9 5:36:00
  Trail Run1 1:21:52 8.65(9:28) 13.92(5:53) 850
  Skateboarding1 1:00
  Total45 35:05:31 208.82 336.07 8646
  [1-5]44 35:04:31
averages - sleep:8.7 weight:138.3lbs

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Friday Nov 30, 2012 #

Note
slept:7.0 weight:139.2lbs

Up to run before work. Slept poorly. I think it's from these longer PM runs this week. B/t the PM runs and poor sleep, my AM run hasn't been good.
5 AM

Road Run (Road) 49:12 [3] 5.68 mi (8:40 / mi) +150ft 8:27 / mi
ahr:129 max:146 shoes: Black.lunarglide

Legs tired but got it done.

Thursday Nov 29, 2012 #

Note
slept:8.7 weight:140.6lbs

Heavy from pizza for dinner last night. Bailed on running this morning but plan on getting out for something long-ish after work.
4 PM

Trail Run (Trail) 1:21:52 [3] 8.65 mi (9:28 / mi) +850ft 8:40 / mi
ahr:138 max:163 shoes: RogueRacers

Pipeline trail in Mill Creek from Church Fork to Elbow Fork and back. Ran on the rd coming down b/t Elbow and Burch hollow. Legs felt good.

Wednesday Nov 28, 2012 #

Note
slept:8.0 weight:138.6lbs

Legs a little tired this morning but ok. Decent sleep.
5 AM

Road Run (Road) 37:54 [3] 4.05 mi (9:21 / mi) +150ft 9:02 / mi
ahr:121 max:142 shoes: Black.lunarglide

Slow and easy on wooden legs. My brain was workng this morning though. Nce clear morning, warmer temps than yesterday. First 3 miles took over 28 minutes, but the legs got better the last mile. Not sure if I'll run, climb, or do nothing after work.
4 PM

Bouldering (plastic) 42:00 [3]

Climbed ok. Flashed a new 3 and 5.
Finish with 3x10 dips, 75 sec plank.

Tuesday Nov 27, 2012 #

Note
slept:7.9 weight:138.6lbs

Slept better last night. My back is a little stiff this morning, but not bad.
5 AM

Road Run (Road) 33:59 [3] 3.72 mi (9:08 / mi) +50ft 9:01 / mi
ahr:124 max:144 shoes: Grey/Red Lunarglide

Easy with B. Got a late start. Legs were toast. Felt disoriented. Weird. First mile took 10 minutes.
4 PM

Road Run (Grass/track) 1:02:18 [5] 7.4 mi (8:25 / mi) +100ft 8:19 / mi
ahr:143 max:177 shoes: Kinvara2

2mi wu around sugarhouse park, and then 8x 400/ 400 jog.
Splits were 92,88,86,85,86,85,85,85
I got the hang of pacing myself after the first four. I was hoping to be able to go faster but am consoled by the consistency after a rough go of the first 2. Good workout. I hope I didnt break anything.
1.6 mi cd

Monday Nov 26, 2012 #

Note
slept:6.8 weight:139.4lbs

Slept terribly. Bailed on an AM run b/c I didn't want to press my luck and have my back freak out before work. Hopefully run this afternoon, if there's any clean air to breathe.
4 PM

Road Run (Road/Trail) 1:20:26 [3] 9.02 mi (8:55 / mi) +1200ft 7:55 / mi
ahr:139 max:162 shoes: Saucony Mirage

Parked at 39th south park and ride and ran up Mill Creek Canyon to Church Fork, up to the Pipeline trail, back to Rattlesnake Gulch and down, and then back down on the rd. I added some extra on the rd to hit 9. Legs felt good. Back was fine. I was underdressed, so I got pretty cold. It was fun to get a couple miles on the trail.

Sunday Nov 25, 2012 #

Note
slept:10.7 weight:140lbs

Back is still stiff. Feeling pretty angry at the world this morning. Have to do some things this morning, and then have to get out for a ride later or else I'll burn my house down. Hate feeling like this. Mad at myself for eating so much garbage yesterday and putting on a couple pounds. Grrr.
4 PM

Road Run (Road) 1:30:58 [3] 11.04 mi (8:14 / mi) +300ft 8:02 / mi
ahr:137 max:157 shoes: Black.lunarglide

Head out the door with no plan, just wanted to test out my back. Progressively extended how long I'd stay out until I finally decided to go for 10mi in under 83 minutes. Mi10 was 6:57 with total being 82:xx. 1mi cd.

My back was fine. I never really felt great. Oh well. Got it done. 24 hours ago I could barely get up off the couch.

Saturday Nov 24, 2012 #

Note
slept:7.0

Stayed up late at Seann's and slept over. Didn't sleep well. Bed tweaked my back, which resulted in a back spasm as we were leaving to get b'fast. At the moment, I'm laying on the floor on an ice pack. Lame, but I have faith I'll be better later today to hit a run.

Lay around all day reading, eating, and icing. My back feels better as of 7:30p but it's still stiff. If I can't run tomorrow, I'll go on a rd ride. I've been taking 600mg of ibuprofen every 4 hours, except for the 800mg I took right after the spasm. This is annoying but not nearly as bad or scary as the one I had in April 09.

I think it had to be the bed last night, though, as I had no issues during the run or climbing in the gym yesterday.

Friday Nov 23, 2012 #

Note
slept:12.7 weight:138.6lbs

Awesome hibernation sleep and only up one pound from yesterday. We didn't eat that much throughout the day, or for dinner really. I did eat about 1/3 of a pumpkin pie though. Feel decent this morning. No soreness from yesterday. My legs were shot for the rest of the day after the race yesterday.
11 AM

Road Run (Grass-SHP) 1:01:26 [3] 6.76 mi (9:05 / mi) +150ft 8:54 / mi
ahr:133 max:159 shoes: Saucony Mirage

Slow with B. My legs were pretty tired at first. Did some strides after 4miles when the legs started to come around. Finished with some high knees and, yep, skipping.
1 PM

Bouldering (plastic) 36:00 [3]

did a new 5 2nd go, plus some easier new stuff. Sure. 2min plank at the end. Legs were decent.

Thursday Nov 22, 2012 #

Note
slept:7.0 weight:137.6lbs

I think I woke up at 3:20 and maybe got another 20 minutes of sleep b/t then and the 4:45 alarm. I feel awake. My back is a little stiff. Psyched to try to run fast today.
7 AM

Road Run warm up/down (Road) 40:22 [3] 4.47 mi (9:02 / mi) +150ft 8:45 / mi
ahr:132 max:144 shoes: Grey/Red Lunarglide

wu 24:40 2.76mi 6 strides
cd 15:42 1.71mi 3 strides in the grass

Road Run race (Road) 38:54 [5] 6.22 mi (6:15 / mi) +200ft 6:04 / mi
ahr:175 max:184 shoes: BrooksT5

UT Food Bank Human Race 10k
7th OA of 724, 3rd M35-39 of 63

1 6:15 / 168
2 6:12 / 175
3 6:12 / 176
4 6:33 / 177
5 6:21 / 176
6 6:05 / 180
.22 1:20 / 182

Hit 3.1mi in 19:20. I hoped to run under 38:45. Mile 4 was mostly uphill, and mile 5 was a false flat following said uphill. I was worried I wouldn't be able to turn my legs over faster than 6:30 pace for the last mile but was relieved to see that I could. I passed a 15 year-old who looked like he was 12 in the last mile, so I got my revenge on that age group after my defeat back in September. My goal was to pace myself well and not completely blow up at all. I think I accomplished that. I need to work on maintaining my pace going uphill.
C • awesome time! I think with ... 1

Wednesday Nov 21, 2012 #

Note
slept:9.1 weight:138lbs

Slept in til 6:20. 5 day weekend starts today. Easy run today. 10k tmw.
9 AM

Road Run (Grass-SHP) 45:32 [3] 5.3 mi (8:35 / mi) +150ft 8:22 / mi
ahr:134 max:159 shoes: Kinvara2

Easy with 4x 20 sec strides at Sugarhouse Park. 2 outer loops, 1 inner. Legs felt OK. I think I felt off b/c of the 2 hours b/t waking and running. I picked up our bibs for the 10k tmw. It was already kind of a madhouse down there. Glad I got it done early. Could be crazy down there tmw morning. Psyched, but a little anxious/ curious to see how I'll do on a race that is so "long."

Tuesday Nov 20, 2012 #

Note
slept:8.0 weight:138.6lbs

Run before work and 5 day weekend.
5 AM

Road Run (Road) 52:27 [3] 6.37 mi (8:14 / mi) +250ft 7:56 / mi
ahr:129 max:148 shoes: Black.lunarglide

Easy to mod PE. Colder than expected, so I was a little underdressed. Legs were OK though.
4 PM

Bouldering (plastic) 36:00 [3]

did a new 4 and 5 in the cave. Finish with 2x10 dips. Felt in a hurry before leaving to pick up B from work.
6 PM

Road Run (Road) 36:20 [3] 4.04 mi (9:00 / mi) +150ft 8:41 / mi
ahr:127 max:141 shoes: Grey/Red Lunarglide

Easy shakeout after getting home from picking up B. So weird. I just felt like going out. Legs were fine.

Monday Nov 19, 2012 #

Note
slept:9.0 weight:138.4lbs

No AM run. Good sleep. Plan to run after work. PM Forecast looks good and wanted to get in a longer easy run today without getting up before 4:30.
4 PM

Road Run (Road) 1:01:09 [3] 7.12 mi (8:35 / mi) +250ft 8:19 / mi
ahr:131 max:149 shoes: Grey/Red Lunarglide

Easy from B's work. Legs didn't really feel any good until after about 6 miles. I liked sleeping in but don't really like who I am at work if I don't run in the morning.

Sunday Nov 18, 2012 #

Note
slept:10.0 weight:138.2lbs

9-7 decent sleep
9 AM

Road Run long (Road-Progression) 1:43:58 [4] 13.25 mi (7:51 / mi) +721ft 7:28 / mi
ahr:145 max:168 shoes: Black.lunarglide

Plan was first 5 easy (in 41:30), and then miles 6-10 at 7:50/mi down 10sec/mi to 7:10. Mile 10 was down 39th S, so did mi 11 in rolling to gradual downhill sub 7. Easy 2.25mi cd for longest single run I've done in over a year.
Drank 6oz of strong EFS mixture, taking first sip at 8.6mi.

The run was fairly challenging, but I had a lot of fun. I feel like I need to work a little on pacing and patience. I definitely felt restless the first 5miles. I wasn't sure I'd be able to hit the paces in the later miles but I was able to. Mile 8 and 9 were pretty steady uphill. Anyway, it was a solid run.

Splits: 8:11, 8:07, 8:28, 8:56, 7:46, 7:47, 7:38, 7:29, 7:21, 6:59, 6:49, 8:30, 7:48, 2:09

Saturday Nov 17, 2012 #

Note
slept:10.9 weight:137lbs

9 AM

Road Run intervals (Road) 1:04:48 [4] 8.24 mi (7:52 / mi) +400ft 7:31 / mi
ahr:148 max:174 shoes: Kinvara2

2mi wu, 2mi cd
5 sets of 2min hard,1min e, 1min hard, 30sec e, 30sec hard,30sec easy
Wanted to run on the track but it was locked up. All on the rd on evergreen loop ccw. Legs felt good. Felt rad to run in clear air and not in the dark.
Avg paces were 6:34,6:23,6:12,6:29,6:18,6:14,6:00,5:55,6:06,5:58,5:56,5:42,6:04,5:57,5:41
First 2 sets were uphill, 2nd 2 were downhill to flat, last was rolling.
1 PM

Bouldering (Plastic) 48:00 [3]

3x15 dips, 90sec plank

Friday Nov 16, 2012 #

Note
slept:8.2 weight:137.8lbs

Up to run before work. Air is bad right now. I'll go short and easy.
5 AM

Road Run (Road) 45:09 [3] 5.66 mi (7:59 / mi) +200ft 7:43 / mi
ahr:138 max:160 shoes: GreyLunarglide

Legs felt really good. Hit 5mi in 39:30. Last 1mi plus were uphill. I meant to go easier but felt kind of rushed b/c i have a work mtg this morning.

Thursday Nov 15, 2012 #

Note
slept:8.3 weight:137.8lbs

In bed at 7:45 last night. Slept well. Legs feel tired but going to run before work and before the air gets any worse for the day.
5 AM

Road Run (Road) 42:37 [3] 5.22 mi (8:10 / mi) +150ft 7:57 / mi
ahr:131 max:159 shoes: Black.lunarglide

Easy on a flatter route today. I ended up feeling really good. It was just one of those days- just get out the door and give the legs a chance to come around.
4 PM

Bouldering (plastic) 45:00 [3]

Climbed ok. Did new v5, plus some other new v3/4s

Wednesday Nov 14, 2012 #

Note
slept:8.0 weight:138.2lbs

Took a couple minutes and some internal debating to get out of bed to run before work this morning. It was a close one.
5 AM

Road Run (Road) 47:15 [3] 5.65 mi (8:22 / mi) +250ft 8:02 / mi
ahr:127 max:158 shoes: GreyLunarglide

Tired legs and head first 3.5miles, and then they acme around. Last miles felt really good, running 7 low with little PE. Finish with 500m uphill/downhill. Uphill felt great, which salvaged the run. Hazy out, but the mountains and a few stars were still visible.
4 PM

Road Run (Grass- Horsepark) 33:00 [3] 3.5 mi (9:26 / mi) +100ft 9:11 / mi
shoes: Black.lunarglide

Slow in the grass and snow. Legs were off and on good/horrible. I think I was hungry/ low blood sugar. Need to get to bed early tonight.

Tuesday Nov 13, 2012 #

Note
slept:8.0 weight:138.6lbs

27F, feels like 20F. Much better than yesterday.
5 AM

Road Run intervals (Road) 48:28 [5] 5.51 mi (8:48 / mi) +350ft 8:18 / mi
ahr:129 max:165 shoes: Kinvara2

2mi wu
8x 1min uphill at 5k effort/ 2min walk/jog recovery
1st 4 were on gradual up with kicker the last 20sec, 2nd 4 were w/out kicker
Good run.
avg paces were 6:17, 6:19, 6:18, 5:53, 6:04, 6:00, 5:57, 6:01

Monday Nov 12, 2012 #

Note
slept:7.4 weight:138.4lbs

Up to run before work. 20F but feels like 10??
5 AM

Road Run (Road) 37:48 [3] 4.52 mi (8:22 / mi) +100ft 8:11 / mi
ahr:128 max:141 shoes: GreyLunarglide

Easy in the cold. Super freakin cold. Legs were OK.
4 PM

Bouldering (plastic) 42:00 [3]

Climbed ok. FInish with 3x12 dips, 90sec plank

Sunday Nov 11, 2012 #

Note
slept:11.4 weight:137.4lbs

Big sleep. No hurry to get out of bed after another big snow dump overnight. The plan is to get in a long run today.
10 AM

Road Run (Road) 1:21:06 [3] 10.11 mi (8:01 / mi) +450ft 7:42 / mi
ahr:145 max:165 shoes: Black.lunarglide

Rocky IV training montage. The sun was out when I left. 10 min in it started snowing and then just got worse. PE was moderate after easy first 2mi. Finished with .5mi up hill T. I just kept telling myself 80minutes in this is better than 180 on the trainer. 2mi shorter than planned but still a solid run.
3 PM

Road Run (Road) 27:03 [3] 3.09 mi (8:45 / mi) +100ft 8:30 / mi
ahr:133 max:150 shoes: GreyLunarglide

Easy in the sun and cold. I wanted to get at least 12.5 today. Plus I wanted to get in at least one run this weekend that didn't involve getting drenched and having to squint my eyes the entire time. Legs felt fine but I felt kinda cooked at the end.

Saturday Nov 10, 2012 #

Note
slept:10.1 weight:137.2lbs

Slept OK but went overboard celebrating Friday. 7 inches of snow and rising. Road run on tap for the day. It may be time to get out the skate skis soon.
10 AM

Road Run (Road) 54:14 [3] 6.17 mi (8:47 / mi) +250ft 8:28 / mi
ahr:137 max:162 shoes: GreyLunarglide

Easy with B in the dumping snow. Took the first 2 miles to get used to the new world that appeared last night. Hit the hills in the hood for the last 3 miles, and then ran to the store for some bread.

Friday Nov 9, 2012 #

Note
slept:8.2 weight:137.8lbs

Lights out at 8:10. Up to run before work, hopefully not in torrential downpour
5 AM

Road Run (Road) 45:06 [3] 5.45 mi (8:17 / mi) +250ft 7:56 / mi
ahr:133 max:153 shoes: Black.lunarglide

Stiff first 3mi but then legs came around. Finished with uphill .4mi at mod PE. Finished feeling good.

Thursday Nov 8, 2012 #

Note
slept:6.7 weight:137.6lbs

Up late again last night. Netflix...
Up to run before work.
5 AM

Road Run (Road) 40:59 [3] 5.04 mi (8:08 / mi) +100ft 7:59 / mi
ahr:135 max:150 shoes: GreyLunarglide

Easy to easy-mod PE. Legs felt heavy but were turning over ok. Miles 3-5 were all under 8 minutes.
4 PM

Bouldering (plastic) 36:00 [3]

Wednesday Nov 7, 2012 #

Note
slept:7.5 weight:137.6lbs (rest day)

Up til 9:30 watching Walking Dead. Only 6 more episodes to watch and I can get on with my life. Taking today off to give legs and right IT band a full rest.
4 PM

Bouldering (plastic) 9:00 [3]

Hit the gym right after work but B got off work an hour early, so it got cut short.

Tuesday Nov 6, 2012 #

Note
slept:7.7 weight:139lbs

Running before work today to see if that helps my attitude at all. Yesterday wasn't great at work. Was it b/c I was tired or didn't run. Probably both.
5 AM

Road Run (Road) 35:45 [3] 4.07 mi (8:47 / mi) +200ft 8:24 / mi
ahr:125 max:145 shoes: Black.lunarglide

Easy with 5x 10 sec hill sprints. I felt better this morning, but my legs still feel pretty wooden. I felt like I had an extra gear during the hill sprints, which is encouraging. I may take tomorrow off. I want to make sure I really recover this week.
4 PM

Skateboarding 1:00 [0]

I went to the skatepark for about 10 minutes and watched most of the time. I'm just entering it to make a record of it. I skated for about 2minutes. I now know what if feels like for an out-of-shape person when they join a gym.

Monday Nov 5, 2012 #

Note
slept:8.4 weight:139lbs

Big sleep, even after 45min nap yesterday afternoon. Legs tired and sore today. Maybe hit a grass run after work or just make it a rest day.
4 PM

Road Run (Grass- Horsepark) 33:00 [3] 3.3 mi (10:00 / mi) +75ft 9:47 / mi
shoes: RogueRacers

Garbage legs after work. No pop at all. Last of 3 laps felt the best but still generally tired and weak. Wow.

Sunday Nov 4, 2012 #

Note
slept:11.0 weight:138.4lbs

Big sleep after starting the evening at 3pm yesterday and getting to bed at 8:30. I feel pretty good this morning.
9 AM

Road Run (Road) 1:02:03 [3] 7.3 mi (8:30 / mi) +250ft 8:14 / mi
ahr:140 max:158 shoes: GreyLunarglide

Easy with B on Evergreen loop CW. 3x 30sec stride. 1x 8sec hill sprint. Legs were tired today but felt better during the last 2 miles.
12 PM

Bouldering (plastic) 42:00 [3]

Climbed a couple new v4s and sent the hard v4 cave proj from last time first try. Then, I just kind of ran out of energy and motivation. Did 10 dips and 16 reps of combo shoulder fly/raise(?) with 10lb dumb bells, which felt awful. I think we were at the gym for almost 1.5 hours. I wasn't paying very good attention today.

Saturday Nov 3, 2012 #

Note
slept:8.0 weight:138.2lbs

Got to bed at 9:50 after going out for mom in-laws's b-day. I didn't sleep very well but feel decent. My legs are feeling the 50 miles in them so far this week. I got a little carried away chasing miles this week. But, I'm digging it. Kill em all at the 5k.
8 AM

Road Run warm up/down (road/grass) 47:41 [3] 5.13 mi (9:18 / mi) +200ft 8:58 / mi
shoes: Kinvara2

wu 27:06 3.06mi
cd 20:35 2.07mi
9 AM

Road Run race (Road) 18:43 [5] 3.07 mi (6:06 / mi) +50ft 6:00 / mi
ahr:176 max:185 shoes: BrooksT5

Sandy Turkey Trot 5k 10 OA, 1st M35-39

1 5:54/ 170
2 6:09/ 178
3 6:17/ 181
.07 23sec/ 185

Perfect cold temps. I think I paced myself well on the first mile, and then blew up at the end of the 2nd mile after a rolling bike path section. I just tried to keep it together to go under 19min, which I would've done even if the course had been .03mi longer. Suffering-wise this was the worst of the 4 running races I've done this fall, but also the fastest. This is my at-elevation pr, so I'm psyched. I just want to get faster.
1 PM

Road Run (Grass- Horsepark) 20:26 [3] 2.32 mi (8:48 / mi) +50ft 8:38 / mi
ahr:133 max:151 shoes: Black.lunarglide

Easy shakeout to show B the park. Legs felt good.

Friday Nov 2, 2012 #

Note
slept:10.0 weight:138.6lbs

Stayed up past 10 watching Unbreakable (WS100 movie), which was pretty cool. No work today. Easy jog and general chilling on tap for today.
10 AM

Road Run (Road) 43:28 [3] 5.18 mi (8:23 / mi) +150ft 8:10 / mi
ahr:138 max:161 shoes: Black.lunarglide

Easy with 4x 25sec strides on 2min after 3mi wu. Legs felt just ok. Stomach a little off. The strides felt harder than I would've liked. I'm either stiff from yesterday or tired. I'll find out tomorrow.
2 PM

Road Run (Grass- Horsepark) 30:40 [3] 3.53 mi (8:41 / mi) +50ft 8:34 / mi
ahr:138 max:155 shoes: Kinvara2

Easy on the grass with a few short strides. I ran the first 1.25mi in the T5s. I haven't run in them since last year and was thinking about running in them tomorrow. The rest I ran in the Kinvaras. My legs felt a lot better than they did this morning.

Thursday Nov 1, 2012 #

Note
slept:8.1 weight:136.4lbs

To bed at 8. Slept in until 4:50 for a short jog before work.
5 AM

Road Run (Road) 32:25 [3] 3.67 mi (8:50 / mi) +100ft 8:37 / mi
ahr:125 max:152 shoes: GreyLunarglide

Slow and easy with B. Legs felt fine. Keeping the runs shorter today and tmw to rest a little to kill it on Saturday.

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