Training Log Archive: chinoIn the 30 days ending Nov 30, 2021:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| 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 | Fr | Sa | Su | Mo | Tu | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Tuesday Nov 30, 2021 #
Road Run 52:01 [3] 6.11 mi (8:31 / mi) +343ft 8:05 / mi
ahr:124 max:147 slept:7.2 weight:135.4lbs shoes: Brooks Glycerin 19- Blue
Back to the usual- body ok for a few minutes out of bed. PF wakes up. AM routine loosens it up a little. Awake but mobile on the run.
Legs and spirit tired this AM. Air kinda crappy. Not at all psyched to be running in the old hood by work. NBD. It's temporary. This AM was a good incentive to run after work and get above the haze.
Yoga/ Stretching 15:00 [1]
Monday Nov 29, 2021 #
Note
slept:6.5 weight:135.4lbs (rest day)
Didn’t sleep well. Cat kept me up. Didn’t ease up on bevs last night. Come on, man. Adjusting to the new chapter.
Did normal AM routine EXCEPT did not do hamstring stretch part of world's best stretch which I think is a good idea.
Strength Training 2:00 [1]
Sunday Nov 28, 2021 #
Road Run 1:23:00 [4] 10.41 mi (7:58 / mi) +570ft 7:35 / mi
ahr:137 max:167 slept:10.5 weight:136lbs shoes: Endorphin Pro - Black
PF not mad right away after night 2 on the floor. Finished the Pumpkin Pie last night. Say a goal out loud and you can make it happen. Somehow I don't weight 1000lbs today. But, I haven't been eating much during the day.
Legs not bad. Body good. Nice final run from the Groovy House on the usual loops. Easy to mod-hard effort. Crazy nice day besides the haze building up in the valley.
Strength Training 3:00 [3]
Yoga/ Stretching 45:00 [3]
Saturday Nov 27, 2021 #
Road Run 1:45:29 [4] 12.1 mi (8:43 / mi) +1395ft 7:52 / mi
ahr:139 max:169 slept:9.0 weight:135.6lbs shoes: Brooks Glycerin 19- Gray
PF very mad this AM after sleeping on the floor. Home-Parley's-tent city loop- and back. Legs actually pretty good. Body good once ibu kicked in. Maybe PF mad from one leg bridges last night. Nice AM. Sun and cool. Air is getting crappy though. ~5mi total on trails.
Yoga/ Stretching 9:00 [3]
Friday Nov 26, 2021 #
Note
slept:9.1 weight:136.4lbs
PF mad a few minutes out of bed.
Busy moving day on tap. TCOB.
Road Run 48:10 [3] 6.26 mi (7:42 / mi) +29ft 7:40 / mi
ahr:130 max:148 shoes: Endorphin Pro - Black
Run down to u haul to pick up the van. Mellow all downhill jog. Nice AM. Legs and body okay.
Strength Training 3:00 [3]
Yoga/ Stretching 12:00 [3]
Thursday Nov 25, 2021 #
Road Run 1:17:21 [3] 9.12 mi (8:29 / mi) +490ft 8:04 / mi
ahr:137 max:154 slept:10.5 weight:135lbs shoes: Brooks Glycerin 19- Blue
PF kinda mad out of bed. Everything felt great on the run after the ibu. Mellow hood jog. Legs tired but ok. Cold and sun. Really nice jog to dump the brain. Stretch, storage run, eat.
Strength Training 6:00 [3]
Road Run 11:31 [3] 1.22 mi (9:27 / mi) +100ft 8:46 / mi
shoes: Endorphin Pro - Black
Wednesday Nov 24, 2021 #
Trail Run 1:49:26 [4] 9.01 mi (12:09 / mi) +2695ft 9:28 / mi
ahr:137 max:167 slept:8.1 weight:138lbs shoes: Brooks Catamount
No ibu
BH TH- down rd- up Grandeur in ~51 easy to mod/ mod hard-P line back to BH TH. 3x 15 sec uphill bounding at the end. Low back/ PF awake and kinda on the up but mellowed a little. Easy effort on the down with spikes. Slid out once. Ice balls on ice. Nice to get up there. Had the socked in summit to myself for 5 minutes. Decent time on the up considering I haven't been doing any vert. Mid 20s to start but stayed comfortable the whole time. Dressed light.
Yoga/ Stretching 12:00 [1]
Strength Training 5:00 [3]
Tuesday Nov 23, 2021 #
Road Run 1:00:38 [3] 7.43 mi (8:10 / mi) +367ft 7:48 / mi
ahr:134 max:161 slept:8.6 weight:137.2lbs shoes: Brooks Glycerin 19- Blue
Lights out at 7:25 last night. Very nice.
Easy to MAF-ish w/ 5x 30/30 in last mile. Legs a little tired but decent. Last pre-work run from the Groovy House. I saw the Walking Bros and the white sedan that's backing out most days when I run past.
I want to shorten the pre-run routine bc I don't think it makes much difference to stretch for longer. The PF was awake but chilled out after ~2mi. Seems to be the case regardless of how long I wu before the run.
Yoga/ Stretching 9:00 [1]
Monday Nov 22, 2021 #
Yoga/ Stretching 3:00 [1]
slept:7.0 weight:137.2lbs (rest day)
Low back/ PF kinda mad after a few minutes out of bed. Not bad though, esp considering L run yesterday and moving stuff.
2 day work week.
Sunday Nov 21, 2021 #
Road Run 2:08:43 [4] 15.22 mi (8:27 / mi) +1310ft 7:49 / mi
ahr:144 max:172 slept:9.1 weight:136lbs shoes: Ride ISO2 -Blue/Gray
From home- up rd to BH TH- down P line - down to RSG TH- down on rd
2 gels, 10oz water. Cold, sunny.
Legs and head good. Body goof overall. Left glute got kinda mad in the last mile or so but not bad. Hard effort on uphill finish. ~4.5mi total on trails. Really good run. Nice morning in the canyon. Not too busy.
Saturday Nov 20, 2021 #
Yoga/ Stretching 12:00 [3]
Road Run 45:23 [3] 5.42 mi (8:22 / mi) +232ft 8:03 / mi
ahr:132 max:161 slept:9.8 weight:134.8lbs shoes: Ride ISO2 -Blue/Gray
Body and legs decent. Easy w/ B in cool, gray, and light hail. Nice hood run. PF mad out of bed but everything felt great after ibu and AM routine.
Psyched to go long tmw.
Strength Training 6:00 [2]
Friday Nov 19, 2021 #
Road Run 1:06:15 [3] 8.08 mi (8:12 / mi) +632ft 7:38 / mi
ahr:255 max:159 slept:7.0 weight:136.4lbs shoes: Brooks Glycerin 19- Blue
PF mad out of bed, probably from KB squats yesterday. Got better after a few miles though. Mobility decent. Ran a little past R.snake Gulch TH, then back. Nice morning, upper 30s, no wind. Good run. If I don't run on Monday AM, Tues will be my last pre-work run from the Groovy House. Crazy.
Yoga/ Stretching 9:00 [1]
Pre routine seems like it's been getting longer, which is good but eats into run time.
Thursday Nov 18, 2021 #
Road Run 53:16 [3] 6.56 mi (8:07 / mi) +306ft 7:47 / mi
ahr:134 max:168 slept:6.8 weight:135.6lbs shoes: Ride ISO2 -Blue/Gray
Good sleep but need more. PF awake but mobile. Got up earlier to be able to run 7 or more but took longer to get out the door. NBD. More time stretching is an okay thing. Combined the hamstring stretch as part of "world's best" with flossing, which felt good.
Decent jog. 7x 30/30 in last mile.
Yoga/ Stretching 12:00 [1]
Strength Training 6:00 [3]
Wednesday Nov 17, 2021 #
Road Run 45:27 [3] 5.44 mi (8:21 / mi) +294ft 7:57 / mi
ahr:131 max:154 slept:7.0 weight:135lbs shoes: Brooks Glycerin 19- Blue
27 F this AM but no wind. Legs not bad. PF awake but mobile. Nice mellow hood jog. 2x 8sec bounding at the end. Let it roll on descents.
This is my last day of work-home-work. Kinda weird to think about. Not many more runs left from this place.
Yoga/ Stretching 12:00 [1]
Tuesday Nov 16, 2021 #
Note
slept:9.2 weight:134lbs (rest day)
Body feels decent this morning, a little bit of the normal stiffness but not bad. Just feel generally disoriented and tired from the trip.
Yoga/ Stretching 3:00 [1]
Strength Training 5:00 [3]
Monday Nov 15, 2021 #
Road Run 1:00:19 [3] 7.62 mi (7:55 / mi) +401ft 7:32 / mi
slept:6.0 shoes: Endorphin Pro 2 - Red
Hip flexors a little fussy in 1st mile then everything ok. Back to Hermosa Beach Pier one more time. Humid but nice AM. Legs ok. Sea level is pretty nice every once in a while.
Yoga/ Stretching 15:00 [3]
Sunday Nov 14, 2021 #
Road Run 1:17:23 [4] 10.17 mi (7:37 / mi) +380ft 7:21 / mi
slept:7.2 shoes: Endorphin Pro 2 - Red
From hotel to Hermosa Beach Pier then double out and back on the boardwalk. Legs and lungs felt really good. Ran harder than I needed to but I was feeling good. Mi6 in 6:20 bc I heard someone trying to catch me from behind and I wanted to make them have to fight for it. They gave up. Really awesome morning. This is how I like to spend time on these trips.
Yoga/ Stretching 15:00 [3]
Saturday Nov 13, 2021 #
Note
slept:3.5
Road Run race 18:53 [5] 3.1 mi (6:05 / mi) +8ft 6:05 / mi
shoes: Endorphin Pro 2 - Red
Road Run warm up/down 1:09:44 [3] 5.51 mi (12:39 / mi) +55ft 12:32 / mi
shoes: Endorphin Pro 2 - Red
Friday Nov 12, 2021 #
Road Run 43:44 [3] 5.23 mi (8:22 / mi) +215ft 8:03 / mi
ahr:130 max:155 slept:6.7 weight:136.2lbs shoes: Ride ISO2 -Blue/Gray
Stuff awake but fine. Tried to consciously relax my hamstrings on the run, which seemed to help. Easy, plus 4x 20/40. Legs felt better than yesterday. Rt achilles kinda woke up on the run for a stride or two. NBD but be careful tmw. Hit hamstrings and calves with the stick massage after.
Yoga/ Stretching 15:00 [3]
Thursday Nov 11, 2021 #
Road Run 1:00:30 [4] 7.67 mi (7:53 / mi)
ahr:139 max:156 slept:6.5 weight:135lbs shoes: Endorphin Pro 2 - Red
No bevs last night after PM shift.
Body felt good out of bed. Stuff awake on the run but ok. The usual...
First run in the Endorphin Plus. Could def roll more on the down. Felt springy on the ups. Legs tired though, no pop. Shoes felt good though. Didn't seem to aggravate anything.
Probably shorter and easier tmw. Sea level 5k on Sat.
Yoga/ Stretching 15:00 [1]
Wednesday Nov 10, 2021 #
Road Run 1:03:28 [3] 7.65 mi (8:18 / mi) +423ft 7:53 / mi
ahr:133 max:157 slept:7.7 weight:136.2lbs shoes: Brooks Glycerin 19- Blue
Easy to MAF in cool temps and barely snowing. Ran into B at 5.4mi! Ran home with her. Stuff was awake out of bed but got better as I ran. I'm hoping the achiness in my glutes is from the stretching I did last night, which felt like it released my hamstrings (particularly the left) a lot. Decent run.
Yoga/ Stretching 9:00 [1]
Tuesday Nov 9, 2021 #
Road Run 48:47 [3] 5.53 mi (8:49 / mi) +233ft 8:29 / mi
ahr:123 max:152 slept:8.0 weight:137.6lbs shoes: Ride ISO2 -Blue/Gray
Legs tired and stuff awake on the run but NBD. Did 2 sets of 1 leg bridges last night for the 2nd night in a row. Slow, easy jog + 3x 8sec hs at the end. I feel like I'm getting to a point in "my recovery" where any body issues are from fatigue. So, I'm slowly getting closer to being a regular jogger.
Yoga/ Stretching 15:00 [1]
Monday Nov 8, 2021 #
Yoga/ Stretching 3:00 [1]
slept:8.6 weight:135.2lbs (rest day)
Low back/ PF kinda stiff this AM. No surprise after long run, fast finish yesterday. All things considered, feel decent.
Sunday Nov 7, 2021 #
Note
slept:10.6 weight:135.2lbs
400mg ibu. Body so so out of bed.
Trail Run long 2:14:13 [5] 16.32 mi (8:13 / mi) +1178ft 7:42 / mi
ahr:143 max:170 shoes: Brooks Glycerin 19- Blue
Deer Creek gravel
Easy into headwind on the out. Picked up effort last 8-10k. Mi 16 in 6:37. 10oz water, 2 gels. Sun to gray, nice temps. Felt pretty strong. Body was good, though left hamstring a little awake. Very solid effort. Nice job staying patient the first half.
This needs to be the last weekend of back to back double digit runs. I think I'm very close to the point of diminishing returns. Don't overcook it.
Yoga/ Stretching 9:00 [1]
Saturday Nov 6, 2021 #
Note
slept:9.8 weight:135.6lbs
Always feel stiffer out of bed on weekends- more time in bed, after 4 days in a row of running? Whatev.
Decent sleep. Watched Language Lessons last night. Pretty good.
Mellow jog this AM w/ plan of longer run tmw. Make it happen.
Road Run 1:45:44 [4] 12.1 mi (8:44 / mi) +1366ft 7:54 / mi
ahr:139 max:169 shoes: Ride ISO2 -Blue/Gray
Yoga/ Stretching 21:00 [3]
Friday Nov 5, 2021 #
Road Run intervals 48:34 [5] 6.05 mi (8:02 / mi) +368ft 7:35 / mi
ahr:136 max:166 slept:8.4 weight:136lbs shoes: Ride ISO2 -Blue/Gray
Body not as great out of bed but still pretty good. PF awake a little on the run but fine. Legs kinda heavy but ok.
22min E
4x 30 H/ 90 float, 60 H, 60 float
1st 2 sets uphill, 2nd 2 sets flat to down on the way home.
Felt pretty good. Some backward jogging in last 1/2 mi, which feels good on the hamstrings and PF. Solid run in nice temps. Psyched it's Friday.
Strength Training 2:00 [3]
Thursday Nov 4, 2021 #
Road Run 58:41 [3] 7.04 mi (8:20 / mi) +459ft 7:51 / mi
ahr:133 max:159 slept:6.8 weight:136.2lbs shoes: Brooks Glycerin 19- Blue
Body felt good for longer out of bed. Tried to consciously keep glutes/ PF chill. Hamstrings kinda sore, maybe from band exercises at work yesterday. Legs ok, just tired. Mellow up MC rd to the bridge, then rolled down. Another super nice morning. 5x 30/30 in last mile.
Yoga/ Stretching 9:00 [1]
Wednesday Nov 3, 2021 #
Road Run 57:02 [3] 7.14 mi (7:59 / mi) +374ft 7:37 / mi
ahr:134 max:162 slept:6.8 weight:137.2lbs shoes: Ride ISO2 -Blue/Gray
Almost stayed in bed. Legs stiff but decent. Easy into MAF-effort. The Rides felt a lot stiffer. But, it's a small victory to be able to run in them, I guess. I may get rid of them though. Really nice AM. Slowly getting up earlier and running longer, for some reason. Maybe nap b/t shifts today.
Yoga/ Stretching 9:00 [3]
Body felt totally good out of bed for a few minutes again before stuff woke up. Feels like progress though.
Strength Training 3:00 [3]
Tuesday Nov 2, 2021 #
Road Run 53:39 [3] 6.33 mi (8:29 / mi) +300ft 8:07 / mi
ahr:133 max:150 slept:7.1 weight:136.8lbs shoes: Brooks Glycerin 19- Gray
Didn't sleep great. Ugh. Finished the Halloween candy last night, so I'm good on candy for a while.
Body really good for several minutes out of bed then stuff woke up a little. PF barely awake on the run but decent mobility. Squats seem to be helping- did 3 sets yesterday w/ the 30lb db. I feel like body things are generally bothering me less over the course of the day, so I'm starting to forget I have physical issues when I wake up. Idk. More miles seem to be helping, or at least not hurting things. Keep up the strengthening stuff- clam shells, side leg rise w/ the band, one leg bridge and hold.
Yoga/ Stretching 12:00 [1]
Yoga/ Stretching 6:00 [3]
Foam rolled PF/ glutes
2 sets of 15 1 leg bridge/ hold
Monday Nov 1, 2021 #
Yoga/ Stretching 9:00 [3]
slept:7.1 weight:135.8lbs (rest day)
Body not bad out of bed. Legs tired. Didn't sleep well but head is okay this AM.
Strength Training 6:00 [1]