Training Log Archive: chinoIn the 30 days ending Jun 30, 2013:
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Sunday Jun 30, 2013 #
7 AM
Road Run long 2:21:06 [3] 18.0 mi (7:50 / mi) +838ft 7:30 / mi
slept:8.0 weight:140.4lbs shoes: Kinvara5C
Woke still full from eating too much last night, so I didn't need b'fast.
60min easy, 15x 1min at MP/ 1min jog, 50min easy. I ran mile 17 in 6:48 and ran mi18 as a cd. Avg pace for 17 was 7:45mm.
Drank20oz water, ate 2 GUs
Overall, I felt decent on this run, despite a bad patch at 13.5. But in the last few miles my legs were turning over way better than they have been later in my longer runs. I'm no longer worried about my goal MP. Now, I need to get comfortable with the distance.
60min easy, 15x 1min at MP/ 1min jog, 50min easy. I ran mile 17 in 6:48 and ran mi18 as a cd. Avg pace for 17 was 7:45mm.
Drank20oz water, ate 2 GUs
Overall, I felt decent on this run, despite a bad patch at 13.5. But in the last few miles my legs were turning over way better than they have been later in my longer runs. I'm no longer worried about my goal MP. Now, I need to get comfortable with the distance.
Saturday Jun 29, 2013 #
6 AM
Road Run 48:47 [3] 5.7 mi (8:34 / mi) +100ft 8:25 / mi
slept:8.3 weight:139.6lbs shoes: ProGrid Ride5
Slow and easy. Legs tired but head was good. Just dug being out jogging easy before it gets crazy hot.
9 AM
Strength Training (Kettle Bell cool down) 6:00 [3]
2 PM
Hiking (Clayton Peak) 1:30:00 [3] 3.4 mi (26:28 / mi) +1100ft 20:16 / mi
shoes: Montrail Rogue Fly
Nce jog/ hike up the north side of Clayton, and then down the talus/ choss to a dip in the lake and back to the car. Mellow afternoon getting in a little vert above 10k. We live in a pretty rad place.
Friday Jun 28, 2013 #
9 AM
Trail Run (Mid Mt) 1:48:30 [3] 10.6 mi (10:14 / mi) +1680ft 8:54 / mi
ahr:134 max:157 slept:8.8 weight:138.4lbs shoes: Montrail Rogue Fly
Easy in the heat with B from PCMR. Legs ok. Breathing higher up is feeling better.
Thursday Jun 27, 2013 #
7 AM
Road Run intervals 1:03:11 [4] 7.53 mi (8:23 / mi) +150ft 8:14 / mi
ahr:139 max:170 slept:9.3 weight:137.8lbs shoes: Asics Gel-Lyte 33 v2
2mi wu jog to the track
12x 200 @ 10k-5k pace/ 60-90 sec jog in
43,44, 3-6 in 43,42,43,42,42,41,42
2.64mi cd
Goal was 42-44. It was fun to be on the track today. I feel kinda run down though, so I didn't run the prescribed 10, which is fine. I need to absorb last week, and that's what this week is for. I didn't have any major aches, although my hips felt a little stiff at first on the cd. In all, solid run.
12x 200 @ 10k-5k pace/ 60-90 sec jog in
43,44, 3-6 in 43,42,43,42,42,41,42
2.64mi cd
Goal was 42-44. It was fun to be on the track today. I feel kinda run down though, so I didn't run the prescribed 10, which is fine. I need to absorb last week, and that's what this week is for. I didn't have any major aches, although my hips felt a little stiff at first on the cd. In all, solid run.
3 PM
Strength Training 15:00 [3]
Quick kettlebell series from the latest issue of Running Times 2x plus 10 squats w/ heartbeat. Pretty cool for a quick burn. Good after-run series.
Wednesday Jun 26, 2013 #
5 AM
Trail Run (Grass- Lberty Park) 1:12:30 [3] 9.06 mi (8:00 / mi) +30ft 7:59 / mi
slept:6.9 weight:138.4lbs shoes: Kinvara5C
Another too fast easy run with Josh. Legs felt ok off and on but generally felt tired. Yesterday's jog at Alta was a poor use of resources, albeit in a pretty setting. I'm going to take it super easy the rest of the day and sleep in tomorrow.
7 AM
Bouldering (BCC) 12:00 [3]
Gave the proj 3 burns but just felt cooked. Ended up reading in the van for about 2 hours in the canyon, which was awesome and exactly what I need to do more of everyday.
Tuesday Jun 25, 2013 #
5 AM
Road Run tempo (JRP) 1:09:36 [5] 10.0 mi (6:58 / mi) +50ft 6:56 / mi
slept:7.0 weight:136.2lbs shoes: Asics Gel-Lyte 33 v2
Progression run with Josh on the pkwy. I knew this one would hurt, esp since he isn't into warming up. I think he might start warming up after this one though.
Splits were:
7:50,7:05,7:00,6:44,6:24,6:17,6:10,6:33,7:47,7:44
I felt close to puking toward the end of mi7but held on to hit goal of 6:10. I was going to just jog it in but recovered and then aimed for running at least goal MP pace of 6:45 and was able to pull off the 6:33 mile 8 despite the slow hypoxic first 10-20 seconds of that mile. Josh ran 6:05 or so for mi 8. This was an encouraging run. I'm becoming more biomechanically and physiologically able to push myself harder. E.g., I've never felt like I was going to puke because of the effort. Of course, now I'm more able to injure myself more spectacularly. Psyched to keep breaking through.
Lazy day on tap for the rest of the day. May get out for a shakeout with B this afternoon.
Splits were:
7:50,7:05,7:00,6:44,6:24,6:17,6:10,6:33,7:47,7:44
I felt close to puking toward the end of mi7but held on to hit goal of 6:10. I was going to just jog it in but recovered and then aimed for running at least goal MP pace of 6:45 and was able to pull off the 6:33 mile 8 despite the slow hypoxic first 10-20 seconds of that mile. Josh ran 6:05 or so for mi 8. This was an encouraging run. I'm becoming more biomechanically and physiologically able to push myself harder. E.g., I've never felt like I was going to puke because of the effort. Of course, now I'm more able to injure myself more spectacularly. Psyched to keep breaking through.
Lazy day on tap for the rest of the day. May get out for a shakeout with B this afternoon.
3 PM
Trail Run (Albion Basin) 43:35 [3] 4.15 mi (10:30 / mi) +1000ft 8:33 / mi
shoes: Montrail Rogue Fly
Parked at the gate at Alta and jogged up the rd to the Catherine's Pass TH. picked up the pace the last .25mi on that climb. Then we jogged. Aside from that last part of the climb, I generally felt crappy. But it was cool to be up there out of the heat on not on the pipeline trail. With B.
Monday Jun 24, 2013 #
8 AM
Road Run 1:25:21 [3] 10.31 mi (8:17 / mi) +660ft 7:48 / mi
slept:9.8 weight:139.8lbs shoes: Kinvara5C
Good sleep last night. Heavy from pizza and bevs.
Warm morning with a later than hoped start. Climbed 500' in first 2mi to wasatch then around to the hood and home. 10x 10sec hill sprints, which I havn't done in a while b/c they seemed to aggravate my left hip. The first 2 felt stiff. But by the 4th one, I was able to turn the legs over and breathing really hard and was walking a few seconds to recover. Toward the last ones, the pace was hitting sub 5:30mm on this steep, short climb. This is the kind of stuff I need to be doing regularly to hit a new level of top end speed. I'm curious to see how fast I can run 5k next week on an unaided course.
Warm morning with a later than hoped start. Climbed 500' in first 2mi to wasatch then around to the hood and home. 10x 10sec hill sprints, which I havn't done in a while b/c they seemed to aggravate my left hip. The first 2 felt stiff. But by the 4th one, I was able to turn the legs over and breathing really hard and was walking a few seconds to recover. Toward the last ones, the pace was hitting sub 5:30mm on this steep, short climb. This is the kind of stuff I need to be doing regularly to hit a new level of top end speed. I'm curious to see how fast I can run 5k next week on an unaided course.
Sunday Jun 23, 2013 #
9 AM
Hiking 1:30:00 [3] 3.5 mi (25:43 / mi) +800ft 21:08 / mi
slept:6.5 shoes: Masochist2
Hike out
Saturday Jun 22, 2013 #
9 AM
Road Run 1:00:07 [3] 7.1 mi (8:28 / mi) +300ft 8:09 / mi
slept:9.8 weight:139.6lbs shoes: Kinvara5B
Evergreen cw with B. Legs pretty good.
2 PM
Hiking 1:40:00 [3] 3.5 mi (28:34 / mi) +800ft 23:29 / mi
shoes: Masochist2
Hike in to Ibantik lake with 35lb pack for the night
Friday Jun 21, 2013 #
10 AM
Road Run long (E/ last2mi @MP) 2:04:28 [3] 17.06 mi (7:18 / mi) +206ft 7:13 / mi
slept:9.8 weight:139.6lbs shoes: Asics Gel-Lyte 33 v2
Started at Mill D North in BCC, ran 9.1mi down canyon, and then made my way home with some extra miles through the hood. Mi 15 and 16 were MP in 6:49, 6:45. Dodging some SUVs and a guy with a leaf blower cost me some seconds on mi15. 1mi cd. Drank ~16oz water, ate a GU at mi9.6 and 12.8.
I'm pretty psyched on this run for several reasons:
1) I didn't feel great this morning
2) My quads handled the last 8mi with 2300' of descent in them really well, as did the rest of my body for the most part.
3) Mentally I kept it together the whole time, using the early miles to get psyched to "pass the test" of picking up the pace on rolling terrain late in the run.
4) My hydration and caloric intake was great
5) I've never run down BCC before at all, so it was cool to be able to enjoy the scenery and hear the water.
6) I felt like a basketcase after 16mi 5 days ago. I feel quite good after today's 17, which means I'm recovering really well from the past few days of increased miles with a little intensity thrown in there (and climbing yesterday).
My only concern now is burning all of my matches, esp the mental ones, in the first week of the cycle. But, I'm taking it easy the next couple days and may take Sunday off.
I'm pretty psyched on this run for several reasons:
1) I didn't feel great this morning
2) My quads handled the last 8mi with 2300' of descent in them really well, as did the rest of my body for the most part.
3) Mentally I kept it together the whole time, using the early miles to get psyched to "pass the test" of picking up the pace on rolling terrain late in the run.
4) My hydration and caloric intake was great
5) I've never run down BCC before at all, so it was cool to be able to enjoy the scenery and hear the water.
6) I felt like a basketcase after 16mi 5 days ago. I feel quite good after today's 17, which means I'm recovering really well from the past few days of increased miles with a little intensity thrown in there (and climbing yesterday).
My only concern now is burning all of my matches, esp the mental ones, in the first week of the cycle. But, I'm taking it easy the next couple days and may take Sunday off.
Thursday Jun 20, 2013 #
7 AM
Road Run 48:48 [3] 6.1 mi (8:00 / mi) +160ft 7:48 / mi
slept:8.3 weight:138.4lbs shoes: Kinvara5B
Brisk but easy with 4-5 strides to turn the legs over. I started feeing pretty good, so I cut it short on purpose. I want to have full mojo for a long progression run this weekend.
9 AM
Sport Climbing 36:00 [3]
Climbed for about 3 hours in BCC with Michael. Climbed 10c, 11c, 12a at choss garden, and then hit the white wave on the way down. My foot slipped off on the last move to the finishing jug on my first go (wanker!!), and then I had 2 more fruitless tries. Michael got it 3rd try. Balls. I'll get it first go next time. Gorgeous cool morning up there, even with the late start.
Wednesday Jun 19, 2013 #
7 AM
Trail Run (Deso Loop ) 2:19:48 [3] 12.6 mi (11:06 / mi) +3055ft 9:01 / mi
slept:8.1 weight:139.2lbs shoes: Montrail Rogue Fly
From Mill D North, ccw direction
Cool, windy morning. Legs were garbage on anything going up but were ok on flats and downs. I like that run but was reminded of how much of a madhouse that area can be unless you start at the crack of dawn. As I was getting out of the van, there were some mt bikers dropping off a car to do the Guardsman to Mill D shuttle/ ride. In the first mile I passed a guy hiking with a mini boombox playing music, which worked out great because I'd rather hear his music instead of the creek I'm running next to. Grrr. Mile 5- passed a hiker with 5 dogs off leash. 5 dogs. I saw her again at ~mile 11 on the BCC side below Dog Lake, where it's illegal to have dogs. Mile 8- passed a mt biker and there are no bikes allowed on odd days on the Mill Creek side. Oh well. With access comes company.
Cool, windy morning. Legs were garbage on anything going up but were ok on flats and downs. I like that run but was reminded of how much of a madhouse that area can be unless you start at the crack of dawn. As I was getting out of the van, there were some mt bikers dropping off a car to do the Guardsman to Mill D shuttle/ ride. In the first mile I passed a guy hiking with a mini boombox playing music, which worked out great because I'd rather hear his music instead of the creek I'm running next to. Grrr. Mile 5- passed a hiker with 5 dogs off leash. 5 dogs. I saw her again at ~mile 11 on the BCC side below Dog Lake, where it's illegal to have dogs. Mile 8- passed a mt biker and there are no bikes allowed on odd days on the Mill Creek side. Oh well. With access comes company.
Tuesday Jun 18, 2013 #
5 AM
Road Run intervals 1:12:08 [4] 9.42 mi (7:39 / mi) +500ft 7:17 / mi
slept:7.4 weight:138.4lbs shoes: Kinvara5B
Met josh at bst p lot by zoo
2mi wu jog up emigration
4x 1mi at 10k pace/ 3min jog (goal 6:10-6:15mm)
6:13
5:58
6:14 (last some seconds having to get creative crossing foothill dr in traffic)
6:06 (last .6mi on east hs track)
2.33mi cd jog back up to the car uphill with headwind
Super aided workout with downhill and bonus tailwind except for the bit on the track. It worked out to be a good "back at it" workout as the effort and pace felt good. It felt good to really turn the legs over for the first time since last weekend. I'm feeling really motivated to see what I can get out of myself during this marathon training. New target is sub 2:56 with sub 2:58 being my "must get " goal, to use Josh's phrase.
2mi wu jog up emigration
4x 1mi at 10k pace/ 3min jog (goal 6:10-6:15mm)
6:13
5:58
6:14 (last some seconds having to get creative crossing foothill dr in traffic)
6:06 (last .6mi on east hs track)
2.33mi cd jog back up to the car uphill with headwind
Super aided workout with downhill and bonus tailwind except for the bit on the track. It worked out to be a good "back at it" workout as the effort and pace felt good. It felt good to really turn the legs over for the first time since last weekend. I'm feeling really motivated to see what I can get out of myself during this marathon training. New target is sub 2:56 with sub 2:58 being my "must get " goal, to use Josh's phrase.
3 PM
Trail Run (Pipeline) 30:00 [3] 3.11 mi (9:39 / mi) +200ft 9:06 / mi
ahr:129 max:150 shoes: Montrail Rogue Fly
Easy in the sun with B as she tested her legs. Perfect shakeout jog. Got in the water after. Legs felt decent.
Monday Jun 17, 2013 #
6 AM
Road Run (City Creek Canyon) 1:10:03 [3] 9.03 mi (7:45 / mi) +800ft 7:09 / mi
slept:8.0 weight:138lbs shoes: ProGrid Ride5
Brisk "easy" run up city creek for a few miles starting from memory grove. Pace felt ok but harder than I would've gone on my own, which is tbd if that is a good thing or not. Good run in cool temps. 6:30mm pace on the gradual downhill parts of the descent felt totally comfortable, which is encouraging.
8 AM
Bouldering (BCC) 30:00 [3]
Worked white wave for about 80 minutes, taking 3 5-7 min breaks. My legs were a little dead, so no send. Now it's just a matter of being fresh and rested. There's only one move that feels hard and that's mainly because it's the third or fourth to last one. I should get it next time.
Sunday Jun 16, 2013 #
Note
slept:8.0 weight:139.2lbs
Short but decent sleep. Meeting up with Josh and Jake and some other fast guys for the second half of my long run today to keep it honest. Body feels ok, a little stiff from being in the car so much yesterday and from cleaning the the road bikes for 2 hours.
8 AM
Road Run 2:08:41 [3] 16.01 mi (8:02 / mi) +400ft 7:51 / mi
shoes: Kinvara5C
Easy 4.5 mi solo before meeting up with Jake, Josh, and Kevin. The pace got progressively faster and after 8mi with those guys I started to fade fast. I got really dehydrated and had to work hard to stay within 10-20 yards of them the last couple miles. Got back to the car at 14.5mi, ate a gu and drank 8oz of water, and then shuffled another 1.5mi to cd and hit 16 on the day. I need to carry water on runs longer than 10 miles. More humbling than expected start to the training cycle, but I knew there would be suffering today.
Saturday Jun 15, 2013 #
Note
slept:8.8 weight:139.6lbs
Slept better than Thursday night. Feel ok this morning. Easy run today. Marathon training starts tomorrow.
7 AM
Road Run 1:00:38 [3] 7.07 mi (8:35 / mi) +300ft 8:15 / mi
shoes: ProGrid Ride5
Evergreen cw. Legs tired then ok. Felt out of whack from last 2 days. Over analyzing how everything feels in anticipation of official start to marathon training tmw. Get 'er done.
Friday Jun 14, 2013 #
7 AM
Trail Run (Rd Pine Lake) 1:45:30 [3] 6.7 mi (15:45 / mi) +1900ft 12:25 / mi
slept:8.5 shoes: RogueRacers
Slept at tanners flat last night in a tent by the creek. I didn't sleep that we'll though. Bailed on bouldering and jog/ hiked to red pine lake. Legs were peppy the first 2mi, and then it got steep and then snowy. Then I got lazy. Whatever. We hung out at the lake for about 15 mini- so rare to get that place to yourself. Gorgeous morning. Mellow shuffle back to the trailhead.
Feeling more psyched to go backpacking than trail running but am psyched to train hard for the rd marathon. This week when I've run on the trails I've felt myself burning matches that I feel could be better used on rd runs. But I've been loving being lazy (or bouldering) in the canyons. That's actually a good place to be in as hard road training translates well to fast trail running anyway. Blah blah blah.
Feeling more psyched to go backpacking than trail running but am psyched to train hard for the rd marathon. This week when I've run on the trails I've felt myself burning matches that I feel could be better used on rd runs. But I've been loving being lazy (or bouldering) in the canyons. That's actually a good place to be in as hard road training translates well to fast trail running anyway. Blah blah blah.
Thursday Jun 13, 2013 #
7 AM
Bouldering (BCC) 30:00 [3]
slept:8.9 weight:138.4lbs
Spent about 2 hours at white wave this morning. Got there at 6:30, and temps were still warm from yesterday. I did a good job of taking some rest breaks, hanging out in the van, drinking water. I've done all of the moves in 3 sections. Now, I just need to go in fresh and put them all together. It's long, and the proper crux is in the final quarter of the traverse. Solid workout. Having fun.
I'm not sure if I'm going to run today. Training for Top of Utah starts Sunday, and I want to go into it 100% rested and psyched. My hip is feeling decent after doing 3 sets of warrior-type hip stretch/ poses yesterday. I did it after bouldering today too, and it's helping. Jen said I need to strengthen and stretch my illiacus. Looks like she was right. Nice.
I'm not sure if I'm going to run today. Training for Top of Utah starts Sunday, and I want to go into it 100% rested and psyched. My hip is feeling decent after doing 3 sets of warrior-type hip stretch/ poses yesterday. I did it after bouldering today too, and it's helping. Jen said I need to strengthen and stretch my illiacus. Looks like she was right. Nice.
Wednesday Jun 12, 2013 #
6 AM
Road Run 1:18:00 [3] 9.03 mi (8:38 / mi) +300ft 8:22 / mi
slept:8.8 weight:138.2lbs shoes: Kinvara5C
Slow and easy with B first 2.5mi in 25min, then evergreen loop cw. Legs tired but got better unless I tried to do any strides or hill sprints. On a couple downhills the pace hit sub 6:30mm and felt fine. I'm still generally a little rickety from the race. Yesterday probably didn't help much. I'll run easy again tmw, and then maybe try something a little faster on Friday.
Tuesday Jun 11, 2013 #
Note
Thank you, Sage Canaday!
"I usually drink one to two beers every night, and I won’t hesitate to have a beer the night before a race."
http://www.farnorthendurance.com/sage-canaday-talk...
"I usually drink one to two beers every night, and I won’t hesitate to have a beer the night before a race."
http://www.farnorthendurance.com/sage-canaday-talk...
7 AM
Trail Run 1:38:00 [3] 7.21 mi (13:36 / mi) +2078ft 10:41 / mi
slept:9.0 weight:138.4lbs shoes: Montrail Rogue Fly
Parked at s curve 1.2mi from top of Guardsman- up fire road- down Shadow Lake trail to grunt up Jupiter Peak- across ridge to Guardsman with intention to climb Clayton Pk. Got on some 10,400 wanker hill and decided I didn't want to deal with the snow to get to Clayton- maybe in another week or 2 to let it melt out. Backtracked to Guardsman and ran an MP 1.2mi back to the car. Thinking about doing BCC Marathon in Sept to run a sub 3 hour marathon and never think about it again. I admit I'm a little scared of it today though. Something to think about, I guess.
This jog/ hike was meant to be a test of my lungs and appreciation for high elevation shuffling. It was awesome to be up there. I'm tossing around the idea of doing the Silver Rush 50 to have a 2014 WS qualifier. Not sure yet.
This jog/ hike was meant to be a test of my lungs and appreciation for high elevation shuffling. It was awesome to be up there. I'm tossing around the idea of doing the Silver Rush 50 to have a 2014 WS qualifier. Not sure yet.
9 AM
Bouldering (BCC) 30:00 [3]
Stopped at Black Gate and White Wave Wall on my way down the canyon. I think I'm going to proj the white wave traverse (V9). It's kind of jv to climb there and it's a traverse, but some of the moves are kind of cool. I figured out the cruxy section this morning that I'd never actually done all of the moves on. It was windy, and the creek was pretty loud. So, the traffic noise was bearable. Kinda psyched on it.
Monday Jun 10, 2013 #
Note
70 minute massage with Jen. She worked mostly on my glutes and lower back. Significant pressure on my hip flexors and psoas didn't cause significant pain, so the theory is that my glutes are pulling back on my hips and causing the pain. She rec'd possibly seeing a chiro to see if it's a structural issue. She said my musculature is well balanced though.
7 AM
Road Run 52:37 [3] 6.01 mi (8:45 / mi) +250ft 8:25 / mi
slept:9.5 weight:139.2lbs shoes: Kinvara5C
Slow and easy. First mi in 9:44 but got the rest down to sub 8:40mm. Legs tired but ok. I could feel my hip/psoas/adductor, but it wasn't bad- less stiff than yesterday. Nice little jog. I just need to take it easy for a few days. I had considered heading up BCC to do the deso loop. Glad I skipped that. Maybe tmw though.
8 AM
Yoga/ Stretching 6:00 [3]
Did the adductor / abductor set with the band. 75 second plank and side planks with adductor leg lift, 10 each side. I need to regularly do this pt / ancillary stuff. I feel confident that I can get this hip thing resolved doing this stuff, as well as avoid any other niggles. Also did 15 calf raises and 20 reps 1 leg squat each leg. It's a pretty weak routine, but I think it helps work out the kinks post run.
Sunday Jun 9, 2013 #
Note
slept:8.4 weight:137.8lbs
When am I going to get to sleep in this week? Up at 3:10a by some critters outside trying to come through a wall in our bathroom. So, I got up and had to use some tools. Meeting Josh at 8 for a run.
Got back to sleep from 5-6:30.
I can feel my hip/ab thing a little this morning. The feeling has crossed into what now feels normal for me. Hopefully, J can work it out in the massage tmw.
Got back to sleep from 5-6:30.
I can feel my hip/ab thing a little this morning. The feeling has crossed into what now feels normal for me. Hopefully, J can work it out in the massage tmw.
7 AM
Trail Run (Grass SHP) 1:20:21 [3] 9.0 mi (8:56 / mi) +75ft 8:51 / mi
shoes: Kinvara5B
Easy with josh for 7, mile 1 and 9 were solo. Hip / midsection were stiff first few minutes but some legs swings worked it out a little. Nice easy joggin and chattin. I dig running with josh. He's no nonsense when it comes to what the training data show. Don't expect to pull out something special on race day if you're not pushing limits in training.
Saturday Jun 8, 2013 #
5 AM
Road Run warm up/down 33:00 [3] 3.75 mi (8:48 / mi)
slept:4.5 shoes: Asics Gel-Lyte 33 v2
26:36 3.06mi wu
6:30 .69mi cd jog plus some walking as I wait for B to finish.
6:30 .69mi cd jog plus some walking as I wait for B to finish.
6 AM
Road Run race (Utah Valley Half Marathon) 1:22:35 [5] 13.2 mi (6:15 / mi)
shoes: Asics Gel-Lyte 33 v2
3rd M35-39, 29th OA
Decent run today, although my legs never felt great. Goals were pr and sub 83, so check and check. The course was harder than I expected, although the pace I was trying to sustain probably had something to do with that. I'm psyched with the outcome but disappoint with how it felt executing it. I've had a few nights of terrible sleep, including last night before having to get up at 2am to walk 1.5mi to the shuttle to the start. Waited at the start for just under 2 hours. Nice morning though. We went to bed at 8 but got wakened by some outdoor concert. F***king Provo, man. My hip did ok, although my midsection felt generally stiff. I had a quick right Achilles flare up at mi6 that freaked me out but never came back. I think I actually pr'd at 10k by a few seconds and hit 15k in just under 59min, which is semi-redemption from the winter 15k junk show. I'm getting faster. Time to recover, and then get in some dirt jogging high up. Drank about 4oz water and 2oz of Powerade. I ended up wearing most of that cup of red Powerade. Cool temps until shortly after I finished.
Splits were 5:59,6:15,6:27 (this mile had the only proper hill on the whole course until the little bump at mile11), 6:20,6:01, 6:10, 6:14, 6:13, 6:18, 6:27 (just slow on this stretch), 6:29 (small climb this mile), 6:16, 6:20, 71sec for the last .2.
Decent run today, although my legs never felt great. Goals were pr and sub 83, so check and check. The course was harder than I expected, although the pace I was trying to sustain probably had something to do with that. I'm psyched with the outcome but disappoint with how it felt executing it. I've had a few nights of terrible sleep, including last night before having to get up at 2am to walk 1.5mi to the shuttle to the start. Waited at the start for just under 2 hours. Nice morning though. We went to bed at 8 but got wakened by some outdoor concert. F***king Provo, man. My hip did ok, although my midsection felt generally stiff. I had a quick right Achilles flare up at mi6 that freaked me out but never came back. I think I actually pr'd at 10k by a few seconds and hit 15k in just under 59min, which is semi-redemption from the winter 15k junk show. I'm getting faster. Time to recover, and then get in some dirt jogging high up. Drank about 4oz water and 2oz of Powerade. I ended up wearing most of that cup of red Powerade. Cool temps until shortly after I finished.
Splits were 5:59,6:15,6:27 (this mile had the only proper hill on the whole course until the little bump at mile11), 6:20,6:01, 6:10, 6:14, 6:13, 6:18, 6:27 (just slow on this stretch), 6:29 (small climb this mile), 6:16, 6:20, 71sec for the last .2.
Friday Jun 7, 2013 #
Note
slept:9.8 weight:137.8lbs
Slept better last night. Felt pretty beat the rest of the day yesterday. I think I just need to catch up on sleep. I've run less this week to rest for tmw, which I haven't done in a while. So, I just feel off. Psyched to kill it tmw.
7 AM
Road Run 46:36 [3] 5.7 mi (8:11 / mi) +150ft 7:59 / mi
shoes: Kinvara5B
Easy with B for the first 2mi, and then a few more on my own. Ran 4x 25sec strides to spin the legs a little. Pace got down to 5:22mm. My hip pain came back today. I actually felt it getting out of bed this morning. Grrrr. Oh well. I'll try to bust out a fast time tmw, and then rest, get the massage Monday. I know I'm being less than smart about it, but the dumb ass wheels are in motion and cannot be stopped at this point.
Thursday Jun 6, 2013 #
Note
slept:9.5 weight:139lbs
Freedom! First day of the summer break. Drank and ate a bit too much to celebrate last night, but the cobwebs are slowly clearing out of my brain this morning. Decent sleep. Woke at 3:45 but was able to fall back asleep til 7:30. Easy dirt jog in a canyon today on tap. Psyched to race on Saturday.
10 AM
Trail Run (Pipeline) 45:25 [3] 5.12 mi (8:52 / mi) +750ft 7:47 / mi
shoes: Montrail Rogue Fly
Parked at Porter Fork and ran the 2mi/ 600' up the road, and then came back down on the pipeline trail. Legs felt ok. I could feel my excessive intake from last night but no big deal. I may get out again today at the horsepark. I want to rest but also stay loose. If I didn't have the race this weekend, I'd already be burying myself on the trails up high. That'll be next week, although I'm looking forward to hitting the track for some 200s next week too.
My hip didnt bother me at all. I'm going to keep icing it everyday though. The true test will be on Saturday.
My hip didnt bother me at all. I'm going to keep icing it everyday though. The true test will be on Saturday.
Wednesday Jun 5, 2013 #
Note
slept:5.9 weight:137lbs
Woke at 2:45 and couldn't fall back asleep. Oh well. Psyched to get this day going. Last day of school. So rad.
4 AM
Road Run 1:00:24 [3] 7.42 mi (8:08 / mi) +75ft 8:04 / mi
shoes: Kinvara5B
Flat and easy. Legs decent. Hip didnt bother me at all! I could feel it a little at the end, but it felt more like it needed to be stretched than anything else. I just felt a little off from sleeping poorly, but it still a good run. I thought a lot about the past 9 months- life, work, running. Life is good. Psyched to tear it up this summer.
Tuesday Jun 4, 2013 #
5 AM
Road Run 54:03 [3] 6.25 mi (8:39 / mi) +300ft 8:16 / mi
slept:7.0 weight:137.6lbs shoes: ProGrid Ride5
Evergreen cw with B. Legs just ok. Hip better today but still there on downhill the last .5mi. Massage scheduled for Monday. Icing seems to be helping it didnt bother me in bed last night.
Monday Jun 3, 2013 #
5 AM
Road Run intervals (Track) 56:25 [3] 7.04 mi (8:01 / mi) +150ft 7:51 / mi
slept:7.0 weight:138.2lbs shoes: Kinvara5B
Slept poorly last night. Almost time to start turning on the AC.
2.26mi wu jog to the track
800/1600/800 at 10k pace /2min jog recovery in:
3:05,6:13,3:05
Legs felt ok,after first 800. Hip didnt really bother me until last .5mi coming home. Did 15 each of iron cross annd scorpion on turf before 2.44mi jog home. Also did 5 Rockies, which did not feel so good on the hip. I feel ready to destroy the race this weekend. My only concern is my hip, but I think the icing has been helping. I'm going to take the ice pack to work today and ice as often as I can.
2.26mi wu jog to the track
800/1600/800 at 10k pace /2min jog recovery in:
3:05,6:13,3:05
Legs felt ok,after first 800. Hip didnt really bother me until last .5mi coming home. Did 15 each of iron cross annd scorpion on turf before 2.44mi jog home. Also did 5 Rockies, which did not feel so good on the hip. I feel ready to destroy the race this weekend. My only concern is my hip, but I think the icing has been helping. I'm going to take the ice pack to work today and ice as often as I can.
Sunday Jun 2, 2013 #
Note
slept:9.5 weight:139.4lbs
Had a hard time getting up this morning. Legs are tired. Bouldering in LCC, and then probably read and ice my hip the rest of the day. Determined to get this thing healed.
9 AM
Bouldering (LCC) 30:00 [3]
In the canyon 8:45-12:30p at white pine chutes for the first time. Pretty fun. Sent V1, V6, flash a 1 and 3, worked another steep 6 and a 4. Fun morning up there. Psyched to get out of the gym for the summer. Took some pics. Hung out. Climbed ok.
When we were first hiking in, I could feel my hip. But it didnt bother me at all and I forgot about it most of the morning, which is encouraging. It didnt hurt at all hiking in the talus with a pack on and carrying a pad either. Reading and icing the rest of the day with a walk or 2 thrown in. Tmw AM will be my last bit of a speedy run to spin the legs and then I may run every other day the rest of the week. TBD.
When we were first hiking in, I could feel my hip. But it didnt bother me at all and I forgot about it most of the morning, which is encouraging. It didnt hurt at all hiking in the talus with a pack on and carrying a pad either. Reading and icing the rest of the day with a walk or 2 thrown in. Tmw AM will be my last bit of a speedy run to spin the legs and then I may run every other day the rest of the week. TBD.
Saturday Jun 1, 2013 #
10 AM
Trail Run (Jeremy Ranch Rd) 1:31:09 [3] 11.07 mi (8:14 / mi) +300ft 8:02 / mi
slept:9.5 weight:138.6lbs shoes: Grey/Red Lunarglide
Out and back in the sun on the dirt rd. Negative split it somehow. 5.5mi out, then back. No water. Left thing, as I'm now calling it, bothered me a bit on the second half. Legs were decent. Iced it when I got home. I've been feeling it a bit today since the run. Crud. No running tmw, plans to boulder in LCC. Kinda psyched to just hike around and be in the mts tmw. Hopefully, that won't aggravate it.