Training Log Archive: chinoIn the 30 days ending Sep 30, 2021:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Thursday Sep 30, 2021 #
Road Run intervals 49:47 [5] 6.07 mi (8:12 / mi) +378ft 7:45 / mi
ahr:139 max:170 slept:6.4 weight:135.2lbs shoes: Brooks Glycerin 19- Blue
PF was pretty mad from the start. The Tue/Wed PM classes, being on my feet, aren't helping.
1st 2mi or so were pretty uncomfortable. Thought about heading home after 1.5mi but too much stuff on my mind. At 24min, started 30sec hard uphill on 90sec, which started to loosen things up. After 4 reps, started heading home so reps were flat, down, up. Solid effort. Feel good about it. Ended w/ 3 x ~10sec of uphill skipping for distance to try something new.
Strength Training 1:00 [3]
Wednesday Sep 29, 2021 #
Yoga/ Stretching 6:00 [1]
slept:7.8 weight:135.2lbs
Road Run 46:30 [3] 5.26 mi (8:50 / mi) +231ft 8:29 / mi
ahr:124 max:157 shoes: Brooks Glycerin 19- Gray
Easy and slow in cool temps b/t shifts. Things didn't hurt. Legs were just stiff. Left the house w/ goal at least a mile. Ended up being a decent jog.
Tuesday Sep 28, 2021 #
Road Run 55:30 [3] 6.24 mi (8:54 / mi) +307ft 8:30 / mi
ahr:126 max:150 slept:7.3 weight:137.6lbs shoes: Brooks Glycerin 19- Blue
Slept ok. Lights out before 9.
PF was achey for 1st 1.5mi or so but loosened up. So, pretty typical start. Easy effort with a few accels. 1 x 8sec hs at the end. After a few miles, things feel decent. Keep up the stretching, etc. Hopefully, the PF/ hamstring tightness will go away.
Yoga/ Stretching 9:00 [3]
Monday Sep 27, 2021 #
Strength Training 2:00 [3]
slept:8.1 weight:136lbs (rest day)
Bailed on AM yoga- freakin tired. Lats a little sore.
Sunday Sep 26, 2021 #
Yoga/ Stretching 6:00 [3]
Sport Climbing 2:00:00 [3]
shoes: Anasazi Arrowhead pt2
1 hung a 10a to wu
OS 10b, 10a, 10b
Started up a 10c and then came down. It was getting hot. Skin started to hurt. Nice job showing restraint. Kinda sad to be so weak. But I just don't care that much about climbing these days. Cool to be out there. Not too crowded. It was a weird visit bc this used to be favorite place to climb.
Hiking 30:00 [3] 2.0 mi (15:00 / mi)
Saturday Sep 25, 2021 #
Trail Run warm up/down 27:52 [3] 2.42 mi (11:31 / mi) +148ft 10:53 / mi
slept:8.5 shoes: Brooks Catamount
12min cd
Trail Run race 1:54:02 [5] 13.98 mi (8:09 / mi) +1050ft 7:37 / mi
ahr:166 max:174 shoes: Brooks Catamount
400mg ibu
1st OA
Ran 2nd with 1st in sight for first 6.5mi. Caught up to him at AS, ran with him for ~4mi before he had some achilles issues. He just dropped off the pace. He wasn't carrying water or calories and he was attacking the early steep climbs. He also didn't know the second half of the course was almost all uphill. So, I figured he'd probably crack. Headwind for the second half but not too hot. Psyched to run smart. Could feel the effort at 8000'. Not sure I'd do the race again. But I'm psyched to have done it and checked out South Pass City.
Friday Sep 24, 2021 #
Yoga/ Stretching 45:00 [3]
slept:9.8 weight:136lbs (rest day)
Day 1 of 30 of Yoga w./ Adriene. Nice job doing a longer vid. Pretty cool. Appreciated moving and breathing w/out any pain.
Strength Training 3:00 [3]
Thursday Sep 23, 2021 #
Road Run 34:11 [3] 4.12 mi (8:18 / mi) +164ft 8:00 / mi
ahr:130 max:153 slept:7.2 weight:137lbs shoes: Ride ISO2 -Blue/Gray
Hamstrings a little nervy. PF had the hydration belt/ pressure feel. But no pain. The Rides def felt stiffer than the Glycerins. NBD. Easy + 3x 8sec hs. Felt generally sleepy but legs felt peppier. Rest/ travel tmw. Should be in decent shape for Sat race. Psyched to go out there and run/ climb regardless.
Strength Training 3:00 [3]
Yoga/ Stretching 6:00 [3]
Wednesday Sep 22, 2021 #
Road Run 55:12 [3] 6.34 mi (8:42 / mi) +420ft 8:12 / mi
ahr:129 max:158 slept:6.8 weight:137lbs shoes: Brooks Glycerin 19- Blue
Legs still tired. PF/ hamstrings awake but no pain. Wore new shoes again. Still feel good. Mellow jog up MC Cyn a little. 5x 30/30 in last mile.
Strength Training 2:00 [3]
Yoga/ Stretching 6:00 [3]
Tuesday Sep 21, 2021 #
Road Run 45:28 [3] 5.1 mi (8:55 / mi) +269ft 8:29 / mi
ahr:125 max:159 slept:6.5 weight:138.6lbs shoes: Brooks Glycerin 19- Blue
Lights out at about 10 last night. Almost slept in...almost. Idk if it was the new shoes. But nothing really hurt this AM. I did the typical AM stretch/foam roll stuff but in less time. Legs were tired. One of the best runs in a long time in terms of how my body felt. Pretty exciting.
Starting to do nordic curls again. Hopefully that will help the hamstrings. One more 12+ hour workday.
Easy effort. 5x 30/30 in last mile.
Strength Training 2:00 [3]
Monday Sep 20, 2021 #
Yoga/ Stretching 3:00 [1]
slept:7.0 weight:135.8lbs (rest day)
Did some heat and a little yoga, a little core. Need to try a new routine. The typical one isn't fixing things.
Def no run today. Thinking about taking M-Th off from running to see how if it helps the PF, but also to recharge the psyche. I want to run hard this weekend. I don't want to overcook the running before fall. Idk. Brain is toast this AM. Just get through the day...
Sunday Sep 19, 2021 #
Yoga/ Stretching 9:00 [3]
Trail Run 1:39:01 [3] 10.19 mi (9:43 / mi) +830ft 9:01 / mi
ahr:136 max:165 slept:10.5 shoes: Brooks Catamount
I wasn't going to take any ibu bc things were feeling good until I tried to start running. So, I popped 400mg right before we started. First 2mi were rough. Nervy weirdness from my shoulders to my feet. Wtf? Then things felt okay. PF woke up the last mile or so. Legs were pretty tired today. Dirt rds were steep up to false flat.
Ram from museum p lot in Fremont Indian State Park. First 5.3mi w/ B. Pretty cool route. Need to go back with a route in mind and better legs. Big sleep with PM temps in mid 40s.
Saturday Sep 18, 2021 #
Yoga/ Stretching 15:00 [1]
Trail Run warm up/down 46:04 [3] 4.53 mi (10:10 / mi) +311ft 9:33 / mi
slept:8.5 shoes: Brooks Catamount
25min 2.4 mi cd jog
Trail Run race 49:34 [5] 6.16 mi (8:03 / mi) +975ft 7:00 / mi
ahr:173 max:180 shoes: Brooks Catamount
1st OA and CR (bc it's the first year they've offered a 10k. But it still counts. Ha!)
Really fun run in perfect temps and light rain, which kept down the dust. Ran the first mile or so w/ the guy who got 2nd, who almost went off course in the first 1/2 mile. Ran alone the last 5 miles and kept the effort honest but with next weekend in mind. Fun trails and course. Always rad to win, even if all the fast folks were doing the longer distances. Won a gift card and a cool hat, plus a 20lb sandstone trophy.
400mg precautionary ibu. Body and legs were great. Pretty much straight up for 5k, then down. Really fun race. Hung out for a few hours after to wait for B's uncle to finish.
Friday Sep 17, 2021 #
Yoga/ Stretching 9:00 [3]
(rest day)
Strength Training 1:00 [3]
slept:7.8 weight:135.8lbs
Feel pretty cooked mentally this AM but psyched for the mini trip to race tmw. Fingers crossed that tons of dumb stuff doesn't happen at work today. But it probably will, so giddyup.
Thursday Sep 16, 2021 #
Road Run 43:06 [3] 5.27 mi (8:11 / mi) +292ft 7:46 / mi
ahr:136 max:154 slept:6.8 weight:136.8lbs shoes: Ride ISO2 -Blue/Gray
PF awake but not too angry out of bed. Legs pretty good. I'd like to shorten the AM pre-run routine, figure out what really is releasing stuff in my PF. Anyway, right side was good. Left side awake but not painful or too stiff. Last couple miles, things felt good. Nice run. Tmw off. Race on Saturday. Go to bed early tonight!
Yoga/ Stretching 9:00 [3]
Strength Training 3:00 [3]
Wednesday Sep 15, 2021 #
Road Run 44:07 [3] 5.4 mi (8:10 / mi) +262ft 7:49 / mi
ahr:130 max:156 slept:6.8 weight:138lbs shoes: Guide 13
PF/ back was super mad after working on the van for ~3 hours after work yesterday. But I'm so psyched to get so much done on it. Ibu kicked in by the time I got out the door. PF was awake but subdued. Legs actually felt really good. And I actually liked the Guides today. Effort felt easy to mod but hr stayed low. Good run.
Long work day on tap.
Yoga/ Stretching 9:00 [1]
Tuesday Sep 14, 2021 #
Yoga/ Stretching 7:00 [2]
Don't lie to myself about doing yoga. Pain is less of an issue. I need to increase mobility and flexibility.
Strength Training 1:00 [3]
Road Run 41:46 [3] 5.01 mi (8:20 / mi) +270ft 7:56 / mi
slept:6.9 weight:137.8lbs shoes: Revel 4
Slept ok. Woke up at 12-ish, took a while to fall back asleep. Body ok out of bed. Felt stiff but no pain during the run.
22min E
8x 1min hard/ 1min E
Felt good to open up the stride. Just felt kind of clumsy in the dark this AM.
Monday Sep 13, 2021 #
Strength Training 3:00 [1]
slept:7.8 weight:135.8lbs
Body not bad out of bed. Figure 4 PF foam roll in the AM seems to help, so that's cool. Maybe yoga after work. Want to get the current phase of the van interior done, so we'll be ready for this weekend.
Foggy brain today. Get through work.
Sunday Sep 12, 2021 #
Road Run 1:09:33 [3] 8.05 mi (8:38 / mi) +383ft 8:16 / mi
ahr:137 max:155 slept:10.0 weight:136.4lbs shoes: Ride ISO2 -Blue/Gray
Slow and easy in the hood in the sun and warm. Had to go so slow to keep hr down. On the bright side, no real PF pain. Legs just felt pumped. I guess that's progress. Today it was discomfort from being out of shape and increasing mileage too fast. Nice.
Foam rolled the PF pre-run for the first time, which seemed to help. I feel tired and slow, but encouraged.
Saturday Sep 11, 2021 #
Strength Training 2:00 [3]
Trail Run 2:01:53 [3] 11.41 mi (10:41 / mi) +2100ft 9:06 / mi
ahr:146 max:163 slept:9.1 weight:138lbs shoes: Brooks Catamount
PF kinda fussy out of bed. Maybe didn't need ibu but took it anyway. Nothing hurt by the time I started running.
Parked just above BH TH, ran 1.8mi up the rd to new trail at Elbow Fork. Took that to Big Water, then looped back. Took P line down from elbow fork. Left glute felt a little fussy at ~8mi but not bad. Kept it joggy but legs were tired. A flat day would have been wiser today but it was cool to run the whole stretch of that new trail in cool temps and that rain. Not too crowded out bc of the rain. Nice.
Friday Sep 10, 2021 #
Strength Training 6:00 [3]
Yoga/ Stretching 12:00 [3]
slept:7.0 weight:138.6lbs (rest day)
Nice job not going on a run. Feeling more motivated to do more yoga to see if I can figure out what will best release the PF, et al.
Thursday Sep 9, 2021 #
Road Run 46:53 [3] 5.67 mi (8:16 / mi) +319ft 7:51 / mi
ahr:131 max:163 slept:6.8 weight:137lbs shoes: Ride ISO2 -Blue/Gray
Ok sleep. Body good out of bed and felt pretty good on the run. Mi1 was 8:42 and is usually 9-9:30, so legs were looser from the start. Random things felt tight (left IT band, right SI, hamstrings) but not painful. Focused on consciously relaxing anything that was tight. 5x 30/30 in last mile felt good.
Good run. Just need more sleep and a weekend objective.
Wednesday Sep 8, 2021 #
Road Run 46:18 [3] 5.52 mi (8:23 / mi) +262ft 8:02 / mi
ahr:129 max:149 slept:6.7 weight:136.2lbs shoes: Revel 4
Didn't sleep well. Body felt good out of bed, maybe the best it's felt in a while. Typical first 10min or so of some stiffness but legs came around ok. Nothing hurt. It was just kind of there. Seems like the feeling is more stiffness, than pain. Keep up the PT...
Yoga/ Stretching 6:00 [3]
Note
slept:0.4
Tuesday Sep 7, 2021 #
Note
slept:8.3 weight:137.2lbs (rest day)
Strength Training 1:00 [3]
Monday Sep 6, 2021 #
Road Run warm up/down 22:29 [3] 2.35 mi (9:34 / mi) +19ft 9:30 / mi
ahr:127 shoes: Teal Freedom ISO2
Strength Training 3:00 [3]
Road Run warm up/down 24:19 [3] 2.67 mi (9:06 / mi) +36ft 9:00 / mi
slept:7.6 weight:137lbs shoes: Ride ISO2 -Blue/Gray
No ibu.
LAX ball PF both sides b/t wu and race.
Road Run race 6:03 [5] 1.0 mi (6:03 / mi)
ahr:168 shoes: Teal Freedom ISO2
Sunday Sep 5, 2021 #
Trail Run 31:35 [3] 3.5 mi (9:01 / mi) +34ft 8:56 / mi
ahr:129 max:150 slept:8.6 weight:137lbs shoes: Revel 4
Easy laps at the Horsepark, with strides at the end of mi3. Left side awake up to SI but got better as it warmed up. No probs on right side. Legs tired but nice easy jog.
Saturday Sep 4, 2021 #
Strength Training 2:00 [3]
Trail Run 2:47:02 [5] 14.01 mi (11:55 / mi) +4014ft 9:23 / mi
ahr:151 max:166 slept:10.5 weight:136.2lbs shoes: Brooks Catamount
Way too hard effort on Deso Trail loop CW, esp on Porter Fork climb. But I was so psyched to be up there, and the legs felt decent. No right leg issues at all. Left PF awake off and on but good mobility today. Cool temps up high. Such a rad run.
Friday Sep 3, 2021 #
Yoga/ Stretching 6:00 [3]
Trail Run 45:56 [3] 5.06 mi (9:05 / mi) +491ft 8:19 / mi
slept:6.8 weight:136.2lbs shoes: Brooks Catamount
No ibu.
CCW loop from O Smith. Left hip area was awake from the start. Right side was great. General PF pain started after about a mile but mobility was okay.
I forgot I don't like running there before work in the dark. The headlamp lighting isn't great, and I over-worry about tripping on the random tips of boulders sticking out. So I shorten my stride, which I think is what mad the PF angry. Oh well. Mellow jog in not too hot temps. Yoga, etc in the p lot after was kind of nice.
Probably should've rested today. But I want to see if I can get back to running 6 days a week. Be careful.
Thursday Sep 2, 2021 #
Yoga/ Stretching 3:00 [3]
slept:7.5 weight:136.8lbs
Strength Training 2:00 [3]
Road Run 53:27 [3] 6.3 mi (8:29 / mi) +413ft 7:59 / mi
shoes: Revel 4
20min wu
7x 30sec hard uphill on 2min
PF kinda awake but legs not nervy to start like yesterday. Things felt decent after about 1.2mi
Cooler temps today felt awesome. Reps felt good, did them at 4 way stop on the way to MC canyon. Legs were noticeably tired on jog home. Had wanted to hit MC after work instead ofd AM run but have a 5pm work call. Oh well.
Wednesday Sep 1, 2021 #
Yoga/ Stretching 3:00 [3]
Strength Training 2:00 [3]
Road Run 1:00:30 [3] 7.21 mi (8:23 / mi) +379ft 8:00 / mi
ahr:127 max:146 slept:7.0 weight:138.2lbs shoes: Ride ISO2 -Blue/Gray
Felt bloated from ziti, and the air was kind thick and hot. So I def didn't feel rad. Need to cut out cheese again. Good "longer" midweek run but I def don't miss contriving a hood route to get >7mi.