Training Log Archive: chinoIn the 30 days ending Apr 30, 2022:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| 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 | Fr | Sa | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Saturday Apr 30, 2022 #
Trail Run long 3:32:38 [4] 22.15 mi (9:36 / mi) +2487ft 8:41 / mi
ahr:140 max:165 slept:8.5 weight:137.2lbs shoes: Ride 15 Orange
E: 3:41:16. Body ok this AM. Up til about 10:30 watching Matrix Resurrections. It wasn't rad. Never felt great today. Darn it. Drank 34oz Skratch, ~15oz water. 4 gels and a waffle. Mi13 was on a new-ish trail in P Canyon. Kept checking Gaia. Other than that area, I kept ti moving. Legs started hurting at about mi17, which was disappointing. But, come on, it's 17 miles. Last 7 were on PRT and road. Splits for mi15-22 were 7:46-8:17. SO, pace was decent. Stuff just hurt.
Recover. Keep adapting the plan.
Strength Training 1:30 [3]
Friday Apr 29, 2022 #
Yoga/ Stretching 6:00 [1]
slept:7.5 weight:136.4lbs
No ibu, 1 beer last night. Stayed up past 9:30 watching some of Q3 of the Jazz game. Low back kinda mad this AM maybe bc of extra sitting at PM class last night. NBD.
Psyched for L run tmw, feeling antsy. Nice.
Thursday Apr 28, 2022 #
Road Run 52:08 [3] 6.25 mi (8:20 / mi) +190ft 8:06 / mi
ahr:128 max:160 slept:6.7 weight:137.6lbs shoes: Ride 15 Orange
Back kinda stiff from grocery ruck. NBD but be careful w/ that. Easy w/ 2x 1min mod uphill, 2x 30s hard/ bounding uphill on 2min. Legs feeling good but uphill reps kinda shocked them a little. Have a short PM class today, rest day tmw. Getting psyched for L run on Saturday.
Yoga/ Stretching 6:00 [1]
Wednesday Apr 27, 2022 #
Road Run intervals 42:25 [4] 5.21 mi (8:08 / mi) +42ft 8:05 / mi
ahr:134 max:166 slept:7.1 weight:137.6lbs shoes: Endorphin Pro - Black
23min E
4-3-2-1-30s/ 1min float
Body ok this AM. Back has felt kinda tweaky but fine on the run. Prob from Sunday climbing/ hiking w/ the heavy pack on the steeps. 1st mi uninspired but legs and head came around. Tried to keep pace up but HR under 160, except for 1min and 30sec reps. Nice AM. Nice run.
Had planned to take today totally off. But shorter AM run and no PM run is def restier than usual.
Yoga/ Stretching 8:00 [1]
Strength Training 3:00 [1]
Ruck 24:05 [2] 1.59 mi (15:09 / mi)
shoes: Brooks Glycerin 19- Gray
Tuesday Apr 26, 2022 #
Yoga/ Stretching 1:00 [1]
slept:7.7 weight:138lbs
Not sure why my weight is up so much but I feel okay, not bloated/ extra heavy.
Feel ok this AM, though head is scattered. May run after work. Maybe not. Need to figure out a compelling long run route for this weekend.
Road Run 45:17 [3] 5.25 mi (8:38 / mi) +60ft 8:32 / mi
ahr:130 max:151 shoes: Brooks Glycerin 19- Blue
Monday Apr 25, 2022 #
Yoga/ Stretching 1:00 [1]
slept:7.7 weight:137lbs
Tired but not sore this AM. Ready for an easy week. Need to put some time into planning, doing gear research.
Strength Training 2:00 [1]
Sunday Apr 24, 2022 #
Road Run 1:13:05 [3] 8.36 mi (8:45 / mi) +259ft 8:30 / mi
ahr:128 max:157 slept:9.7 weight:136.4lbs shoes: Ride 15 Orange
Easy up the PRT. Left hip awake first few miles, which took 30min, then legs and body came around. Mi5-8 in 7:36-8:14. Nice jog. Sunny, but cool.
Strength Training 8:00 [3]
Hiking 30:00 [3] 1.07 mi (28:02 / mi) +525ft 19:09 / mi
Sport Climbing 2:00:00 [4]
Saturday Apr 23, 2022 #
Trail Run long 3:52:20 [4] 20.25 mi (11:28 / mi) +4361ft 9:32 / mi
ahr:135 max:155 slept:9.2 weight:137.2lbs shoes: Brooks Glycerin 19- Blue
T's-MCT wu-BST-up Grove Creek-down Battle Creek-BST-MCT cd
Snow and mud during mi8-12, plus Gaia checking. Legs and head held up, but def felt ragged the last couple miles. No surprise though- big run w/ 50+mi in my legs for the week already. Nice job. Tried to keep an expedition/ just keep moving mindset. Grove Creek was really cool. Def psyched to not have to do runs like this all winter though. Run light tmw, then rest really f'ing hard next week.
Friday Apr 22, 2022 #
Road Run 1:08:16 [3] 8.11 mi (8:25 / mi) +46ft 8:22 / mi
ahr:127 max:149 slept:7.0 weight:137.6lbs shoes: Brooks Glycerin 19- Blue
Low back awake out of bed, prob from ruck. NBD. 1st 2mi in ~19min, then legs and body got progressively better. Really nice AM. Got to sleep in bc I had to take the van to the shop at 8:15.
Yoga/ Stretching 9:00 [3]
Thursday Apr 21, 2022 #
Road Run 45:37 [3] 5.58 mi (8:11 / mi) +49ft 8:06 / mi
ahr:130 max:154 slept:6.5 weight:137lbs shoes: Endorphin Pro - Black
Slept ok. Low back/ SI kinda awake at first but got better. Decent jog. Picked up pace last .15 or so of each mile. Nice AM. Shorter run today to rest a little for L run on Sat.
Yoga/ Stretching 10:00 [1]
Strength Training 2:00 [3]
Ruck 31:41 [3] 1.89 mi (16:46 / mi) +107ft 15:55 / mi
shoes: Brooks Glycerin 19- Gray
Wednesday Apr 20, 2022 #
Road Run intervals 58:51 [4] 7.02 mi (8:23 / mi) +255ft 8:06 / mi
ahr:131 max:164 slept:7.6 weight:136.8lbs shoes: Brooks Glycerin 19- Blue
15min wu
10x 1min 5-10k effort/ 1min walk/ jog
1st 2 reps flat, then next 8 were a mix of up/down/flat/combo
After 11min easy, 3x 30/30, 1x1min hard, fast finish.
Solid mini workout. Colder and humid this AM but nice overall. Legs less sore, felt tired but ok. Set intention to hit RC group run tonight.
Starting to spend more time obsessing over stage race prep, which is kind of nerve wracking and fun. Feels good to have a scary goal.
Yoga/ Stretching 5:00 [1]
Road Run 1:04:40 [3] 7.23 mi (8:57 / mi) +246ft 8:40 / mi
ahr:123 max:149 shoes: Ride 15 Orange
Tuesday Apr 19, 2022 #
Road Run 1:01:26 [3] 7.1 mi (8:39 / mi) +45ft 8:36 / mi
ahr:123 max:154 slept:6.5 weight:137.8lbs shoes: Endorphin Pro - Black
Easy in low 60s temps. Shorts and s/s shirt. I live for these mornings, even though cooler temps are moving in. Legs still sore and kinda stiff during slow first mile but legs, body, and head came around.
6x 30/30 in last mile. Maybe shakeout ruck after work. TBD.
Yoga/ Stretching 6:00 [3]
Strength Training 1:00 [3]
Monday Apr 18, 2022 #
Ruck 24:35 [3] 1.42 mi (17:19 / mi) +61ft 16:38 / mi
shoes: Endorphin Pro 2 - Red
Yoga/ Stretching 2:00 [1]
slept:7.3 weight:137.6lbs
Quads/ hip flexors sore but not terrible. Body doesn't feel too bad considering past 2 days of play.
Maybe hit a hot jog after work. TBD. Rip it at work first.
Made hotel reservations for pre/post-race but haven't reg'd yet.
Sunday Apr 17, 2022 #
Trail Run 2:32:56 [3] 15.6 mi (9:48 / mi) +2035ft 8:44 / mi
ahr:137 max:155 slept:8.8 weight:137.4lbs shoes: Brooks Glycerin 19- Blue
T's, MCT wu, BST-Dry Canyon-51 to Canyon Glen- PRT
Quads got sore on last half on descents. But body decent overall. 3 gels, 1 waffle; 8oz each water, Skratch
Nice AM, cool gray to sun. First 2 and last 4mi on rd.
Bouldering (Gym) 1:00:00 [3]
shoes: Anasazi Arrowhead pt2
Sent new v6 proj 2nd go. Tried some other 6s. Did a v3 with pack + 5lb plus half a v2. Surprisingly hard. Last but fun session.
Strength Training 1:00 [3]
Saturday Apr 16, 2022 #
Trail Run 3:32:14 [4] 16.37 mi (12:58 / mi) +4597ft 10:14 / mi
ahr:135 max:163 slept:9.2 weight:137lbs shoes: Brooks Glycerin 19- Gray
From T's, wu on MCT, BST- Dr Canyon- Big Baldy-51 loop
Snow on Baldy descent slowed things downs. Legs ok on the up. Kept the effort/ vibe chill the whole time. Pretty fun. 4 gels, 1 waffle, flask of water, skratch
Yoga/ Stretching 6:00 [1]
Friday Apr 15, 2022 #
Yoga/ Stretching 1:00 [1]
slept:8.2 weight:137lbs (rest day)
Body tired but ok this AM. Did 2x 12 1 leg bridge last night (hold each rep for 3 count). I like the strength benefits- just want to test if that exercise was making things worse with pelvic alignment. TBD.
L run tmw. Testing to see if I like going longer anymore. Did I ever like it when I was doing ultras? Maybe I genuinely like it now. TBD.
Thursday Apr 14, 2022 #
Road Run intervals 46:54 [4] 5.36 mi (8:45 / mi) +153ft 8:31 / mi
ahr:127 max:159 slept:6.5 weight:136.4lbs shoes: Endorphin Speed 2
Body ok but legs tired. 19min wu, then 5x 30sec hard uphill on 2min (walk/jog recovery). Uphill reps felt good. Need to do that more. Maybe hit gym after work, brought my stuff.
Yoga/ Stretching 9:00 [1]
Bouldering (Gym) 45:00 [3]
shoes: Anasazi Arrowhead pt2
Sent b6 cave project 1st try. Flashed a v5. Did some 3s and 4s. Felt far from strong but pretty fun. Body felt decent. Psyched on that.
Wednesday Apr 13, 2022 #
Road Run 54:07 [3] 6.35 mi (8:31 / mi) +35ft 8:29 / mi
ahr:128 max:148 slept:8.5 weight:138.8lbs shoes: Brooks Glycerin 19- Blue
Sleep incl 1 hour nap after work yesterday. Throat feels better today. Not sure if the gray cloud over me is from the typical abrupt change in weather or life stuff. Prob both. Ride it out.
Decent easy jog in mid 20s temps. Legs ok, just tired. Need to improve my nutrition overall. Eating healthy, but not for training. Low back a little mad a few minutes out of bed but SI reset stuff helped. So psyched to be running pain free w/out ibu.
Yoga/ Stretching 9:00 [1]
Strength Training 3:00 [3]
Road Run 30:46 [3] 7.01 mi (4:23 / mi) +187ft 4:17 / mi
ahr:123 max:167 shoes: Endorphin Pro - Black
Tuesday Apr 12, 2022 #
Road Run 52:59 [3] 6.31 mi (8:24 / mi) +45ft 8:20 / mi
ahr:128 max:153 slept:6.5 weight:137.6lbs shoes: Brooks Glycerin 19- Blue
Body pretty good this AM. So psyched and grateful to be feeling better. The simpler solutions (SI reset, lots of foam rolling) are helping.
Easy in upper 20s on the MCT. Nice run.
Yoga/ Stretching 6:00 [1]
Monday Apr 11, 2022 #
Yoga/ Stretching 2:00 [1]
slept:7.5 weight:137.4lbs (rest day)
Things stiff but not really painful out of bed. Back to work. Get the first day back done. Some rd rage this AM- get it out of my system.
Things I haven't done in about a week:
-fascia flossing
-1 leg bridges
-monster walk (been 2-3 weeks)
Things that have seemed to help:
-outward push against belt laying down
-SI reset sequesnce
-yoga squat
-theragun low back sequence
Sunday Apr 10, 2022 #
Note
slept:9.0 weight:137lbs
Sunny but mid 20s with wind chill. Spring. Ugh.
Strength Training 2:00 [3]
Trail Run 2:22:21 [4] 16.24 mi (8:46 / mi) +1534ft 8:03 / mi
ahr:138 max:167 shoes: Endorphin Pro - Black
Yoga/ Stretching 9:00 [3]
Bouldering (Gym) 1:00:00 [3]
shoes: Anasazi Arrowhead pt2
Saturday Apr 9, 2022 #
Trail Run 44:36 [3] 5.11 mi (8:44 / mi) +68ft 8:37 / mi
slept:8.0 shoes: Brooks Glycerin 19- Gray
Easy plus strides on the Liberty Park grass and wood chips. Legs and body came around after stiff first mile. After driving from Pocatello.
Cycling- Road 42:36 [3] 11.03 mi (15.5 mph) +40ft
shoes: Specialized Pathfinder 2
Friday Apr 8, 2022 #
Road Run 1:08:10 [3] 8.1 mi (8:25 / mi) +184ft 8:14 / mi
slept:9.0 shoes: Brooks Glycerin 19- Gray
Easy to mod around Whitefish. Legs tired but ok. Cool to check out the bike paths, beach, etc.
Yoga/ Stretching 9:00 [1]
Thursday Apr 7, 2022 #
Road Run 1:34:33 [3] 9.06 mi (10:26 / mi) +776ft 9:39 / mi
slept:9.0 shoes: Brooks Glycerin 19- Gray
Easy to mod from McDonald Lodge on ice, rd, gravel, and trail. Legs tired but ok. Really pretty up there but I felt distracted, thinking about interview and what to do w./ my life. Trail section in last mile was amazing. Surprisingly dry and crazy green.
Yoga/ Stretching 9:00 [1]
Strength Training 10:00 [3]
Wednesday Apr 6, 2022 #
Trail Run 1:29:59 [3] 9.0 mi (10:00 / mi) +1001ft 9:03 / mi
slept:8.5 shoes: Brooks Catamount
Whitefish Trail- Beaver Lakes TH to Woods Lake and back. Legs not bad. Cool trail. w/ B
Yoga/ Stretching 9:00 [3]
Cycling- Road 22:02 [1] 2.8 mi (7.6 mph) +31ft
shoes: Specialized Pathfinder 2
Tuesday Apr 5, 2022 #
Note
slept:8.5
Monday Apr 4, 2022 #
Note
slept:8.2
no ibu
Sunday Apr 3, 2022 #
Trail Run warm up/down 11:01 [3] 1.29 mi (8:32 / mi) +56ft 8:12 / mi
shoes: Brooks Glycerin 19- Gray
warm up w/ strides
Trail Run race 1:39:36 [5] 13.23 mi (7:32 / mi) +770ft 7:08 / mi
slept:9.0 shoes: Brooks Glycerin 19- Gray
1st OA out of about 8? but fastest time for the HM for the weekend. Chunky gravel rd that was hard to run fast on. Kept an honest effort throughout. Drank 16oz water, 2 gels.
Course was just under 13mi so kept running past the finish to get >13.1. Dork. Fun morning.
Saturday Apr 2, 2022 #
Trail Run 1:05:21 [3] 7.21 mi (9:04 / mi) +407ft 8:36 / mi
slept:8.0 shoes: Brooks Glycerin 19- Gray
Easy to mod on W Canyon gravel in Snow Canyon. Legs heavy but nice weather. 4x 20sec on 90sec
Yoga/ Stretching 6:00 [3]
Friday Apr 1, 2022 #
Road Run 59:55 [3] 7.31 mi (8:12 / mi) +45ft 8:09 / mi
ahr:130 max:145 slept:8.7 weight:137.4lbs shoes: Brooks Glycerin 19- Blue
Spring Break! Easy in the sun and cold. Legs kind trashed from yoga squats and 40 rep 1 leg bridges. Body okay. Nice jog, just not as rested as I'd hoped to feel.