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Training Log Archive: chino

In the 30 days ending Sep 30, 2017:

	activity	#	time	miles		km		+ft
	Trail Run	12	14:01:31	91.46	(9:12)	147.19	(5:43)	10260
	Road Run	11	10:37:20	76.53	(8:20)	123.16	(5:10)	4331
	Bouldering	7	8:39:00
	Strength Training	1	9:00
	Total	31	33:26:51	167.99		270.35		14592
averages - sleep:8.2 weight:136lbs

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Saturday Sep 30, 2017 #

Note
slept:10.3 weight:136.2lbs

Weight up from ziti and about 1/3 of a loaf of pumpkin choc chip bread.

8 AM

Road Run 42:24 [3] 5.1 mi (8:19 / mi) +269ft 7:55 / mi
shoes: Red Ride 9

Mellow hood jog. Legs so so. Chest and nose a little congested. Psyched to finally string together some runs. Conservative goal of 40mi this week is achieved. Keep it up. Hope to hit 50+ next week, and then add more intensity.

12 PM

Bouldering (Gym- Millcreek) 1:21:00 [4]
shoes: Scarpa Vapor V

w/ B. Climbed ok. Flashed two v6s and two v5s. Worked two hard 6s, tried a 7. Pretty fun. Ab stuff when I got home.

Friday Sep 29, 2017 #

7 AM

Road Run intervals (12x 1min hard/1min E) 1:04:13 [5] 8.15 mi (7:53 / mi) +452ft 7:29 / mi
slept:6.0 weight:135lbs shoes: Lime Ride 9

In Sugar Hood for a conference and had time to get out. 22min wu, then 12x 1min hard/ 1min E in the park on the paved loop, so reps varied from flat, up, down. Pace in mid to high 5mm pace but down to 5:22 on the fastest rep. Felt good this morning. Great temps. Novel location. Psyched.

Thursday Sep 28, 2017 #

Note
slept:8.0 weight:135lbs

Got to bed at 7:55 last night but woke at 1:30 and took ~40min to fall back asleep.

6 AM

Road Run 34:12 [3] 4.12 mi (8:18 / mi) +117ft 8:05 / mi
shoes: Red Ride 9

Steady w/ B and fast finish. My back almost seized up 1/2 mile in but ended up being ok. Grr. Took 600mg ibu when we got home.

Wednesday Sep 27, 2017 #

Note
slept:8.8 weight:135.4lbs

Got to sleep in til 6:40. Taking the day off from work. AM run, and then rest and homework.

9 AM

Trail Run tempo (Church BST - Progression) 1:24:12 [4] 10.2 mi (8:15 / mi) +1170ft 7:27 / mi
shoes: Blue Ride 9

5oz water. Ended up pushing the pace progressively harder after about 3mi. down to 7:03 and 6:30 for mi7 and 8 (aided) and an uphill mi 9 in 7:54. 5 of the miles were sub 8min. Chest and nose a little congested, but the legs felt decent. It felt great to run on fresh legs in the AM. Solid effort.

Tuesday Sep 26, 2017 #

Note
slept:8.1 weight:135.6lbs

Back mostly better, I think. Foot a little stiff.

5 PM

Trail Run (Church BST) 1:05:05 [3] 7.13 mi (9:08 / mi) +710ft 8:20 / mi
shoes: Blue Ride 9

A little shorter than planned run after being at work an hour later than normal. Ugh. Legs were so so but felt good to be on dirt. Great temps.

Monday Sep 25, 2017 #

Note
slept:8.7 weight:136.3lbs

In bed at 8:50 last night. Good sleep but feel a little more closer to sick this AM. Back still a little tweaky. Took 400mg ibu (took 600mg, then 400mg yesterday).
On the bright side, my right foot feels good.

4 PM

Road Run 1:06:24 [3] 8.27 mi (8:02 / mi) +492ft 7:36 / mi
shoes: Lime Ride 9

From home down 23rd E to loop around past Hog W. Legs were ok just felt really stiff. Great temps. I might get psyched to start hitting AM jogs again to avoid that after work stiff leg crappy feeling. No probs with my back at work or on the run. Rt foot hasn't been hurting either. Wore the Morton's cutout insert to work but not on the run. So, stuff felt good. The concrete just felt like it was rattling my body. Dirt run tmw.

Sunday Sep 24, 2017 #

Note
slept:9.0 weight:136lbs

Woke up a lot w/ tweaky back and stuffy nose. Gray and rain outside. Jeez. TBD after coffee what I'll try to do.

11 AM

Bouldering (Gym- Sandy) 1:24:00 [3]
shoes: Scarpa Vapor V

Decent sesh w/ B. Flashed a v5 and sent two others. Sent two new v6s, including one with a full on jump move to a compression move. Not sure I've ever sent a problem with a move like that. Nice. Went better than expected considering feeling almost sick and generally glum from the gray and wet. Maybe jog later. Idk.

Saturday Sep 23, 2017 #

Note
slept:10.0 weight:135.4lbs

Big sleep! Feel ok this morning. PM trail run on tap w/ B and Kendall.

2 PM

Trail Run 1:20:01 [3] 4.52 mi (17:42 / mi) +1516ft 13:26 / mi

Went out w/ K and B to take pics. Thought we'd get 10-12mi but ended up being 4.5 after being out almost 3.5h, over 2 of which was freezing our everythings off in the snow. F*ck. Bust of a day, run-wise. Oh well. Just glad to finish w/out breaking something on the way down, and then driving home in the rain. Better luck tmw, though the forecast looks awful. Blankity blank f'ing blank.

Friday Sep 22, 2017 #

Note
slept:5.5 weight:134.4lbs

Late night at class then drive home in the rain. Then couldn't fall asleep. Nice. Throat was on fire when I woke and was hurting last night. I haven't been sick in a long time. I'm due for something but will fight it!

4 PM

Road Run 43:10 [3] 5.03 mi (8:35 / mi) +208ft 8:16 / mi
shoes: Red Ride 9

Slow and easy with ~1.5mi on the grass. Felt ok for a few minutes here and there. Need sleep.

Thursday Sep 21, 2017 #

Note
slept:7.8 weight:134.4lbs

Wednesday Sep 20, 2017 #

Note
slept:7.9 weight:136lbs

4 PM

Trail Run (Horse Park) 1:03:28 [3] 7.53 mi (8:26 / mi) +105ft 8:19 / mi
shoes: Lime Ride 9

Easy with 2 x 20sec hard. Legs were off and on good/ bad. Overall, a decent jog though. Better than Mon. Foot ok.

Tuesday Sep 19, 2017 #

Note
slept:7.8 weight:135.4lbs

4 PM

Bouldering (Gym- Sandy) 54:00 [4]
shoes: Scarpa Vapor V

Didn't even make it an hour. Low mo, low energy sesh. No surprise. Flashed a v5 and sent 2 others. Tried some 7s. Sure. Powered down fast. Winter crowded conditions beginning. Generally tired today. NBD. Try to get some better sleep tonight. Body is feeling ok. Rt foot a little pissed after climbing but def better.

Monday Sep 18, 2017 #

Note
slept:9.5 weight:136lbs (rest day)

Big sleep. Legs kinda stiff.

5 PM

Trail Run (Horse Park) 51:59 [3] 5.53 mi (9:24 / mi) +60ft 9:18 / mi
shoes: Red Ride 9

Slow, easy shuffle. Felt ok, esp as temps got cooler. Wore insert with Morton's reverse extension cutout in a running shoe to work and on the run for the 1st time. Seems to be helping. Nice. .2mi barefoot during last 1/2 mile. Sure.

Sunday Sep 17, 2017 #

8 AM

Road Run (Warm Up/ Down) 22:43 [3] 2.41 mi (9:25 / mi) +164ft 8:51 / mi
slept:8.0 weight:136.8lbs shoes: Blue Ride 9

Slept ok. Woke up a lot but woke feeling decent.

20:57, 2.27mi wu
1:46, .14mi cd- legs were toast, stomach off

About three strides down to low 6m pace in the wu in the p lot.

9 AM

Trail Run race (Xterra 21k- Snowbasin) 1:41:51 [5] 12.7 mi (8:01 / mi) +2102ft 6:56 / mi
shoes: Blue Ride 9

1 gu at 67min. ~4oz water

Goal was sub 95min, top 5 M404-44, top 30 OA
Got 2nd M40-44 and 24th of 135. I'll take it.

T run on Wed and uphill jog on Fri were likely poor choices. But, my legs never felt that rad. I don't have the intensity in the bank, and I didn't get the volume I'd hoped for the past few weeks b/c of my foot.

But, I think I ran smart-ish (for me) on the climbs w/ the goal of ripping the descents. But, the legs wouldn't turn over on the final descent. Oh well. I didn't get passed in the last half of the race, caught a guy in the last 1/2mi and was gaining on another but ran out of trail.

Fun day, awesome course, literally perfect temps and trail conditions. Really awesome day, and even potato chips and ginger ale on the drive home. First trip to Snowbasin too- awesome trails up there.

Psyched to recover and do some shorter road stuff this fall. Life is good.

Saturday Sep 16, 2017 #

Note
slept:9.0 weight:136.8lbs

9 AM

Trail Run (Horse Park) 34:16 [3] 4.2 mi (8:10 / mi) +58ft 8:03 / mi
shoes: Lime Ride 9

Easy and flat on soft surfaces. Cool temps and sun. Perfect. Foot felt good. A little bit of soreness but much better mobility. Threw in a few strides down to low-mid 6 mm pace. Homework and laziness on tap for the rest of the day.

Friday Sep 15, 2017 #

Note
slept:6.8 weight:135.4lbs

Didn't wear the sock last night. Pretty sure it's not PF. Foot is feeling ok though. Maybe make a DPM appt though. Easy jog after work if I can motivate.

4 PM

Trail Run (LCC Quarry Trail) 30:28 [3] 3.03 mi (10:03 / mi) +503ft 8:41 / mi
shoes: Saucony Ride 9

With B. Not a great easy shakeout route, which I quickly realized in the first few minutes. Oh well. I found some hallux rigidus stretches on youtube. I've did them twice in 90min before the run, and my foot already feels better?! Crazy. Legs felt ok. Just tired and stiff from so much sitting the past 2 days. Easy jog tmw. Race on Sunday.

Thursday Sep 14, 2017 #

Note
slept:8.0 weight:135.4lbs (rest day)

Work + school. Body feels decent after run yesterday. Foot is same, maybe a little better.

Wednesday Sep 13, 2017 #

Note
slept:7.7 weight:137.2lbs

4 PM

Trail Run (Church BST - Tempo) 1:03:08 [4] 7.15 mi (8:50 / mi) +679ft 8:06 / mi
shoes: Saucony Ride 9

22min wu
1.2mi T in 6:52, 81sec
2x .5mi T/ 1min jog in 3:32, 3:30
2.7mi cd w/ 4 x 30/30 strides

Drank 8oz water. Decent legs but pretty hot so high RPE. Last workout before SUN race. Off tmw, possible jog Fri, Easy 4 on Sat.

Rt foot is doing ok. Felt it less on the run today. I think it's getting better. It'll just take time.

Tuesday Sep 12, 2017 #

Note
slept:8.0 weight:135.6lbs

Sock night 2. Underfoot is still tender (same), but doesn't hurt to walk. ART and heat last night.

4 PM

Bouldering (Gym- Sandy) 1:18:00 [4]
shoes: Scarpa Vapor V

Decent sesh. Finally sent the hard black v5. Flashed another 5. Sent an old v6. Tried some 7s, an 8, and a 9. Ended with 8 sets on the HB 10:5 duty cycle, plus 1 set of shoulder fly to front, curls, and db chest press to cool down.

I taped my rt arch originally, which was making my foot feel hot. I took the tape off, and my foot felt awesome in the climbing shoe. During one of my periods of rest, my foot felt more flexible and w/out pain than it's felt in weeks. So weird.

Monday Sep 11, 2017 #

Note
slept:8.1 weight:136lbs

Foot feels better this AM. Wore the strassborg sock all night. Last night I did the knife ART on my calf three different "sets" of 20 sec or so each, which felt like it was working out some tightness/ knots. Then, I alternated heat on the calf and the foot to get some blood flow going.

I think working on the calf made a big difference, maybe the sock. Idk. Psyched for some progress less than 24 hours after a 2 hour run.

4 PM

Road Run 53:16 [3] 6.05 mi (8:48 / mi) +263ft 8:27 / mi
shoes: Lime Ride 9

Slow and hot AF rd jog. Forecast shows cooler temps soon. Foot a little sore, but my mind believes I'm on the mend. 6x 30/30 in the last mile. Good to move and breathe but pretty miserable jog. Didn't want to drive anywhere and/ or go too high or hilly.

Sunday Sep 10, 2017 #

Note
slept:10.0 weight:135.8lbs

9 AM

Trail Run (Church BST- Corner Canyon) 2:04:25 [3] 14.1 mi (8:49 / mi) +1773ft 7:53 / mi
shoes: Blue Ride 9

2 gels, 16oz water. Decent run. Legs tired last few miles. Too light this morning. Foot did fine. I could feel it, but it felt flexible and fine (for being not fine). I even landed on a rock on my rt arch at mi 11.5, and it didn't hurt. So, that's good I guess.

Unless my foot explodes, I'll race next weekend. I'll try to run at least 3 more times this week and keep it flat, easy, off-road, no more than 5 miles probably. Climb once on Tues w/ the kids.

I brought the avg pace down 17sec per mile in the last 2.5 miles. Overall, the effort was easy. I picked it up the last few miles though. Last .7mi was a cooldown in the p-lot.

Saturday Sep 9, 2017 #

Note
slept:9.5 weight:136.4lbs

Decent sleep. Foot feeling a little better. 2X knife ART yesterday and been doing lots of calf raises and step stretches. Homework and gym today.

12 PM

Bouldering (Gym- Sandy) 1:18:00 [3]
shoes: Scarpa Vapor V

Flash two v6s. Sent 2 new 5s 2nd go each. Tried the 7 proj and some other stuff. Climbed ok. Foot didn't hurt climbing but was kinda pissed after. I think the knife ART might be pissing it off but still helping. Who knows? Bought a Strassborg sock.

Friday Sep 8, 2017 #

Note
slept:6.2 weight:136lbs

Need more sleep. Rt foot sore upon waking.
Plan for the weekend re: PT- aggressive massage with a LAX ball, butter knife ART (put lotion on the foot, pull the knife along the arch. Tried it this morning, felt good). Calf raises and step stretches.

On a mission to not be injured.

day 2 of wearing running shoes w/ superfeet inserts to work.

Thursday Sep 7, 2017 #

Note
slept:6.5 weight:135.8lbs

Broken sleep. Was gonna bail on AM run but couldn't fall back asleep.

5 AM

Road Run 1:00:35 [3] 7.05 mi (8:36 / mi) +211ft 8:21 / mi
shoes: Red Ride 9

Legs pretty dead. 6 x30/30 strides. Warm, hazy. Low mo.

4 PM

Note

Rt foot hurts. I'm tired of it now. Going to take a....week? off. Nuts. Probably bail on race race next weekend.

Wednesday Sep 6, 2017 #

Note
slept:8.0 weight:137.2lbs

4 PM

Trail Run (Albion Basin- Cecret Lk) 1:18:15 [3] 8.07 mi (9:42 / mi) +1248ft 8:27 / mi
shoes: Blue Ride 9

4oz water
Total crap air in the valley. So, off to 9300' to try to run easy. Hazy up high too but 15+ degrees cooler. Good, but low energy, jog around Albion Basin, incl a trip to Cecret Lake (never seen it before). Felt weak sauce up so high but good to be on dirt in the mts.

Tuesday Sep 5, 2017 #

4 PM

Bouldering (Gym- Sandy) 1:18:00 [4]
slept:8.2 weight:137lbs shoes: Scarpa Vapor V

Sent two 5s and a 6. Did all but one move on a 7. Progress on a hard 5. Decent sesh. Pretty fun. More psyched to run right now but want to give my foot a break. Going to make a PT appt to try to see what's up with it.

Monday Sep 4, 2017 #

Note
slept:10.0 weight:137.4lbs

Getting big sleep but not waking feeling like a million bucks. Nuts.

9 AM

Road Run (Corner Canyon Loops) 1:27:22 [5] 10.3 mi (8:29 / mi) +1133ft 7:41 / mi
shoes: Saucony Ride 9

Easy to steady the first 5.7, then 2.3mi T/ hard (first mile aided, the rest rolling and honest!) First .3 at mid 6mm pace, then 7:02, 7:38.
Frank about 10oz water, wore ~30oz. Legs felt kinda heavy today, but I could get them to turn over. Best feeling run in a week. Psyched. Kinda hot too. Nice one.

Sunday Sep 3, 2017 #

9 AM

Trail Run (Jeremy Ranch Rd) 1:04:23 [3] 7.3 mi (8:49 / mi) +336ft 8:27 / mi
slept:10.0 weight:136.8lbs shoes: Blue Ride 9

With B. Legs were toast but did ok with 6x 30/30 strides in the last mile. Lunge matrix yesterday wrecked me a little, probably long run and gym too.

Saturday Sep 2, 2017 #

Note
slept:8.8 weight:136lbs

9 AM

Road Run long 1:52:57 [4] 14.0 mi (8:04 / mi) +725ft 7:41 / mi
shoes: Red Ride 9

Drank 8oz water. Kinda hot.
It took about 8mi for the voices to shut up. Legs never felt rad. I had 5min worth of stops to pee, chase a little dog back into its house out of traffic(?!), talk to the mailman. Whatev. Rt foot was fine.

Looking at the numbers, it was a decent jog. It just didn't feel like it for most of it. Still adjusting to work and school starting again, being hot at work all day, being on my feet, etc etc.

1 PM

Bouldering (Gym- Sandy) 1:06:00 [4]
shoes: Scarpa Vapor V

With B. Flashed a v5 and 2 new v6s. Sent another new 5 2nd go. Tried a 7. Did all the moves on another cave 6. Climbed decent considering run earlier. Fun.

2 PM

Strength Training 9:00 [3]

Usual circuit.

Friday Sep 1, 2017 #

5 AM

Road Run 50:04 [3] 6.05 mi (8:17 / mi) +297ft 7:54 / mi
slept:6.5 weight:136.4lbs shoes: Lime Ride 9

Legs much better this AM. Was gonna bail but couldn't fall back asleep after early alarm. Whatev. Rt foot a little achey but ok. Ugh. It's not affecting my stride. Trying not to be dumb about it but it's so hard.

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