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Training Log Archive: chino

In the 30 days ending Jun 30, 2022:

	activity	#	time	miles		km		+ft
	Trail Run	11	35:46:34	192.73	(11:08)	310.17	(6:55)	25565
	Road Run	13	8:10:11	56.06	(8:45)	90.22	(5:26)	2465
	Yoga/ Stretching	28	1:51:00
	Strength Training	14	54:00
	Cycling- Road	1	49:25	11.1	(13.5/h)	17.86	(21.7/h)	422
	Total	62	47:31:10	259.89		418.25		28452
averages - sleep:8.6 weight:136.5lbs

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Thursday Jun 30, 2022 #

7 AM

Yoga/ Stretching 7:00 [1]
slept:9.0

pre/post run

2 beers last night bc the first one I had sucked. A second beer is never a good ideas for me anymore. :)

8 AM

Road Run 36:07 [3] 4.04 mi (8:56 / mi) +163ft 8:37 / mi
shoes: Ride 15 - Mint

No ibu
Easy with strides out and back in White Salmon. Legs and body decent. Breathing a little labored but not bad. Better than expected after SI being fussy this AM. Didn't wear hrm to let my chest heal some more.

9 AM

Strength Training 4:00 [1]

2:30plank
47 push ups over ~100sec

Wednesday Jun 29, 2022 #

8 AM

Yoga/ Stretching 1:00 [1]
slept:9.0

1 beer, 1/2g wine last night. Had gorp after, and it made me feel gross. So, no more of that. Nice to finally be free of it.

Feeling about the same this morning. Coughing a little. Nose a little stuffy. I need to eat more.

Tuesday Jun 28, 2022 #

7 AM

Yoga/ Stretching 1:00 [3]
slept:9.0

Another decent sleep but didn’t wake feeling much better. Darn. Less coughing last night. Overall body feels ok though- no aches or anything. Usual SI stuff. NBD. 10 push ups before bed last night.

9 AM

Strength Training 6:00 [3]

hotel weight room w/B
3 sets each- db press, kb heartbeat, kb curl + press; 2:30 plank

Felt decent. Nice job.

Monday Jun 27, 2022 #

7 AM

Yoga/ Stretching 1:00 [3]
slept:8.6

Good sleep. 2 beers. Cough is worse but seems like it’s clearing my chest congestion. Idk.

Def plan to move more today. No hurry of course to do any kind of proper exercise. Hopefully I’m just wrecked and not sick.

1 PM

Road Run 4:55 [3] 0.4 mi (12:17 / mi)

Quick walk/ jog to check out the Boise skatepark. Holy cow that park is rad.

Wearing my slides. Breathing and body were okay.

Sunday Jun 26, 2022 #

Note
slept:2.0

Nap in the van. Passed out hard!

6 AM

Yoga/ Stretching 1:00 [3]
slept:6.8

Slept poorly after post race party. Had 1.5 beers after party. Super tired and sun today. Less congested than last night but generally wasted.

Saturday Jun 25, 2022 #

7 AM

Yoga/ Stretching 5:00 [1]

8 AM

Trail Run race 4:19:08 [5] 26.55 mi (9:46 / mi) +3053ft 8:48 / mi
ahr:142 max:167 slept:8.5 shoes: Ride 15 - Lime

400mg ibu. Body not bad out of bed. Just playing it safe.

Stage 5
Went out too hard but was curious to see if I could drill it the whole day for the last day. Steady up the first climb. Courtney dropped me near the top but I passed her for good a few minutes into the descent. Went a little too hard in the middle miles. NBD. Out and back on the slickrock messed up my flow and kinda sucked but got it done. Took a couple miles to re-enage back on the rd but last 4 miles or so were fine. Fast finish. Psyched to win another stage, the OA, and be done. Crazy how my perception of time and distance were skewed this week. E.g., I felt no anticipation about running a marathon today. Rad.

Friday Jun 24, 2022 #

Yoga/ Stretching 9:00 [1]
slept:10.5

No ibu, 1/2g wine last night
Mellow rest day- laying around, napping, reading.

Thursday Jun 23, 2022 #

8 AM

Trail Run race 8:55:49 [4] 42.16 mi (12:43 / mi) +7582ft 10:52 / mi
ahr:129 max:157 slept:8.0 shoes: Ride 15 - Lime

400mg ibu even though my body felt better this AM.

Stage 4
First ~14mi slow and easy w/ Courtney. Let it roll on long descent. Folks said Crazy Bob was 20-30 minutes ahead. Caught him at mi17 AS, and he didn't look great. Passed him a few minutes after the AS, then just kept it easy but steady til the end. Hip flexors took a beating on final, steep rd descent. Overall, though, body held up fine. Great day with diverse views and terrain. Really psyched to win this stage and extend OA lead.

Yoga/ Stretching 5:00 [3]

Wednesday Jun 22, 2022 #

7 AM

Yoga/ Stretching 5:00 [3]
slept:8.0

8 AM

Trail Run race 1:27:38 [4] 9.01 mi (9:44 / mi) +641ft 9:07 / mi
ahr:138 max:165 shoes: Ride 15 - Lime

400mg ibu
Low back stiff and wonky out of bed. Made no effort to chase Crazy Bob but started reeling him back in with ~2mi to go. He won the stage by about a minute. I had not intention to try to win the stage. Easy day with fast finish. Mentally, I was a wreck -paranoid about going off route, falling, etc. NBD. Got it done. Got more time on Courtney and Arne (who would leave the race that night after a positive Covid test!).

Tuesday Jun 21, 2022 #

7 AM

Yoga/ Stretching 5:00 [1]

8 AM

Trail Run 7:12:52 [4] 39.28 mi (11:01 / mi) +2244ft 10:27 / mi
ahr:135 max:156 slept:8.0 shoes: Ride 15 - Lime

Stage 2
Moving time-6:38:22
Ran easy w/ Arne and Courtney with Crazy Bob in the lead until mile 14. Without trying I got a gap on the long descent to the mi17 AS, then never saw them again. Kept it steady on the runnable dirt/ sand rd. Pretty hot but not terrible. Nice job taking it easy early on. Stopped around mi12 to help Matthew bc he hadn't been drinking. NBD. Psyched to put time into everyone and win the stage.

Monday Jun 20, 2022 #

Yoga/ Stretching 2:00 [3]
slept:7.2

Lights out at 9:25. Check in meeting ran a bit long then I was wired and needed to re-chill.

1g wine last night. Low back mad out of bed. It hit me at 2:40am what I’m doing this week. Oh boy. Pace myself, eat, drink, recover after each stage. I can do this.
Woke at 5:36, 1 minute before my alarm.

10 AM

Trail Run race 3:20:55 [3] 19.25 mi (10:26 / mi) +1812ft 9:35 / mi
ahr:148 max:170 shoes: Ride 15 - Lime

Stage 1 Desert RATS
Ran with Arne and Bob most of the day. Gapped Bob after 2nd AS. Picked up pace with 1.5mi to go to win stage by 3min. Burned some matches chasing Arne after the AS bc my bladder wasn’t closed all the way. Had to stop and fix it. Oh well. Kept effort mellow first 13 miles though. We’ll see how I feel tmw.

3 PM

Yoga/ Stretching 6:00 [3]

Plus foam roll

Sunday Jun 19, 2022 #

Note
slept:0.4

Nap

6 AM

Yoga/ Stretching 1:00 [1]
slept:8.2

Woke at 5:40 and couldn’t fall back asleep. Body feels decent out of bed. Ready for a self-imposed bev intervention. Jeez.

8 AM

Road Run 20:59 [3] 2.46 mi (8:32 / mi) +84ft 8:16 / mi
ahr:134 max:154 shoes: Ride 15 - Lime

Easy with 2x 30sec accels on Millcreek Path in Moab. Pace down to 6:30. Body ok. Hamstrings/ hip flexors feel tight. Too much driving, not enough running, which is going to change tomorrow. Decent enough jog. 72F

9 AM

Strength Training 3:00 [3]

2min plank
25 push ups

Saturday Jun 18, 2022 #

7 AM

Yoga/ Stretching 6:00 [3]
slept:8.3

8 AM

Road Run 12:46 [3] 1.4 mi (9:07 / mi) +51ft 8:49 / mi
shoes: Ride 15 - Mint

Easy plus strides on the gravel rds in/ near the CG. Felt fine. Mid 70s temps.

9 AM

Strength Training 4:00 [1]

2:30 plank
50 push ups (46 + 4)

Friday Jun 17, 2022 #

8 AM

Yoga/ Stretching 6:00 [1]
slept:9.0

Strength Training 3:00 [1]

2min plank
46 push ups (can't remember how I broke it up)

4 PM

Road Run 37:25 [3] 4.05 mi (9:14 / mi) +182ft 8:52 / mi
shoes: Ride 15 - Lime

Easy to mod around the BG after about 5 hours in the car. Legs felt so much better than yesterday at 9500'. 90F. Felt ok but hard to keep hr down. Typical in the heat.

Thursday Jun 16, 2022 #

8 AM

Yoga/ Stretching 2:00 [1]
slept:8.5

2 beers and 1/4g wine last night in Henderson, NV after 6+ hours in the car.

Slept well until some ppl got loud outside our room for 30min at 3am. Could've been worse. Body feeling relatively good this morning. Shorter driving day on tap, maybe run 10min wherever we end up.

Strength Training 3:00 [3]

46 push ups in 35,11
2min plank

4 PM

Road Run 12:35 [3] 1.31 mi (9:36 / mi) +54ft 9:15 / mi
shoes: Ride 15 - Mint

Easy in Dixie NF at 9500' after driving all AM. Felt disconnected from my body w/ sun and elevation. Jog felt ok though. Nice job doing it.

Wednesday Jun 15, 2022 #

7 AM

Yoga/ Stretching 2:00 [1]
slept:9.1

1 beer, 1 wine
Decent sleep. Body fine, usual. Back on the rd today.

8 AM

Road Run 44:00 [3] 5.31 mi (8:17 / mi) +418ft 7:43 / mi
ahr:136 max:153 shoes: Ride 15 - Mint

No ibu
Same loop as last time except did not go down to bike path- returned on Grand Ave. Legs and head good. Just feel like I haven't been running. Maybe run 10min or so tmw just to move/ stretch. Pace down to 6:20s on downhill rd section. Good run. Typical mental-ness as race approaches.

9 AM

Strength Training 3:00 [3]

2min plank
48 push ups in 88sec

Yoga/ Stretching 4:00 [1]

Tuesday Jun 14, 2022 #

Note
slept:9.4 (rest day)

1 beer, 1 wine last night and a lot of pizza for dinner. Back to a cleaner dinner diet today.

3 PM

Strength Training 3:00 [3]

2min plank
46 push ups in sets of 10-25 or so in about a minute.

Monday Jun 13, 2022 #

Note
slept:9.0

2 beers last night, incl one from Ojai pub at dinner. Decent sleep but ate too much. Out of whack from being in the car all day yesterday. Ugh. Run. Snap out of it.

9 AM

Road Run 1:03:09 [3] 7.07 mi (8:56 / mi) +470ft 8:24 / mi
ahr:118 max:148 shoes: Ride 15 - Mint

No ibu
Ojai pavement and dirt rd jog from the hotel. Body kinda stiff from yesterday but legs came around nicely. Picked up the pace a few times down to low 6. Warm, sunny, and humid. Nice one. 1st 5.5mi w. B.

11 AM

Strength Training 3:00 [1]

2min plank
46 push ups in sets of 5-20 in about 75 seconds

Sunday Jun 12, 2022 #

7 AM

Yoga/ Stretching 3:00 [3]
slept:8.6 (rest day)

2 beers last night. Need to reel in the bev intake this week, get better sleep. Felt good to sleep in the AC. Bed was soft so my back is mad this AM. Rest/ travel day.

8 AM

Strength Training 3:00 [1]

2min plank
60 push ups in sets of 10-20

Saturday Jun 11, 2022 #

9 AM

Trail Run 1:31:55 [3] 10.35 mi (8:53 / mi) +606ft 8:25 / mi
ahr:138 max:150 shoes: Ride 15 - Mint

Double out and back on W Canyon gravel in Snow Canyon SP. Strava said temps were mid 80s. Idk. Felt hot. Just tried to keep hr under 141. Drank 20oz or so of water but took 100oz. Ate a gel at 70min. The run was fine. I'm just ready to go into race mode in the heat. Def too much vert and too little sleep this week.

11 AM

Yoga/ Stretching 5:00 [3]

Friday Jun 10, 2022 #

7 AM

Yoga/ Stretching 6:00 [3]
slept:9.0 weight:135.6lbs

1 beer and a couple sips of wine last night. Slept in a real bed last night which wasn’t much better than the van. Calves still sore but better. I was hoping to wake feeling amazing- better luck tmw.

8 AM

Road Run 42:25 [3] 5.11 mi (8:18 / mi) +30ft 8:15 / mi
ahr:136 max:156 shoes: Endorphin Speed 2

No ibu
Easy out and back on the MCT with some accels throughout. Hard to keep hr down. No surprise, I guess, considering choppy sleep and accidental high vert the past week. Body felt so so. Felt really good to actually run on the proper flat again.

Stomach felt almost unstable. Need to be careful about what I have for dinner as the temps rise. :)

10 AM

Strength Training 5:00 [3]

3min plank
3x 15@30lb chest press
3x 6@30lb curl

5 PM

Road Run 20:11 [3] 2.23 mi (9:03 / mi) +160ft 8:28 / mi
ahr:136 max:151 shoes: Ride 15 - Mint

Easy shakeout after drive to St. G in 102 temps. Everything felt ok. Hot but not totally miserable or discouraging.

Thursday Jun 9, 2022 #

6 AM

Yoga/ Stretching 1:00 [3]
slept:6.6

2 beers last night at 10,500’. Was sleeping ok until the cat started her AN thing around 4:15 and didn’t stop. Oh well. Rest/ travel day.

2 PM

Note
slept:0.75 (rest day)

Nap in the car.

Wednesday Jun 8, 2022 #

10 AM

Trail Run 1:47:09 [3] 7.09 mi (15:07 / mi) +2535ft 11:17 / mi
ahr:121 max:147 slept:9.0 shoes: Ride 15 - Mint

1 beer, 1 wine last night
Rainbow trail out and back. So much for flat and easy today. Oh well- getting vert up high.

12 PM

Yoga/ Stretching 6:00 [3]

Tuesday Jun 7, 2022 #

9 AM

Trail Run 2:38:10 [3] 12.46 mi (12:42 / mi) +4099ft 9:41 / mi
ahr:145 max:173 slept:9.0 shoes: Ride 15 - Mint

From Barr TH to Incline. Only .25mi warm up before starting the incline. Didn’t know you needed reservations but worked out fine. 29:56 up. That was hard. Fun though. Ran to Barr trail then up to Barr Camp. Legs and lungs good. Ran out of water at Barr Camp though. Third gel got me back. So rad to run there. Got an Oreo shake from Matt Carpenter after. Rad!

Monday Jun 6, 2022 #

9 AM

Road Run 1:04:54 [3] 7.11 mi (9:08 / mi) +532ft 8:31 / mi
ahr:128 max:144 slept:8.0 shoes: Ride 15 - Mint

Out and back ish on Hwy 82 and east of Aspen trail. Legs super heavy. Felt hard until last 2 miles.

11 AM

Yoga/ Stretching 6:00 [3]

Sunday Jun 5, 2022 #

1 PM

Trail Run 1:47:09 [3] 8.01 mi (13:23 / mi) +1716ft 11:07 / mi
ahr:120 max:155 slept:9.0 shoes: Ride 15 - Mint

Out and back on difficult creek trail til started hitting lots of down trees. Legs and lungs good up to 9900’. Nice.

Saturday Jun 4, 2022 #

7 AM

Yoga/ Stretching 2:00 [1]
slept:8.0 weight:136.4lbs

Woke at 2:30 and took a while to fall asleep. Body not bad out of bed. 1 beer yesterday.

9 AM

Strength Training 6:00 [3]

2min plank
3x 12@30lb db press
2x 8@30lb curl

2 PM

Trail Run 1:13:20 [3] 8.27 mi (8:52 / mi) +434ft 8:27 / mi
ahr:135 max:151 shoes: Ride 15 - Mint

Double out and back near start of stage 2 after 4 hours in the car. 87 degrees. Felt pretty good. Mellow terrain on gravel/ sand/ dirt. Prob drank 20oz water

Friday Jun 3, 2022 #

7 AM

Note
slept:8.9 weight:136.2lbs

Back really stiff out of bed. Lame.
1 beer and a sip of teq last night.

8 AM

Road Run intervals 1:00:01 [5] 7.23 mi (8:18 / mi) +278ft 8:01 / mi
ahr:140 max:168 shoes: Endorphin Speed 2

13min wu
4 x 1min hard/ 1min E
6x 30sec uphill bounding on 2min
6x 1min hard/ 1min E
16min cd
2x 8sec strides at the end (pace down to 5:30s)

Nice one. The Speeds felt good, which is cool and makes them not a waste of money. North on MCT to the uphill path that goes to the BST. Tried hard on the uphill reps. Pace got down to 6:20s on flat reps. Original plan was hot one in Fruita this afternoon but B took C back to the vet. Looks like we'll be here until at least Monday while C's throat heals. NBD. Just want C to be okay.

9 AM

Yoga/ Stretching warm up/down 6:00 [1]

2 PM

Cycling- Road 49:25 [3] 11.1 mi (13.5 mph) +422ft
shoes: Specialized Pathfinder 2

Easy up PRT. Stopped at Timp Park for ~20min to read/ chill, then rode up to Nunn's. Started up BST but thought better of it- don't crash on a mellow ride 2 weeks before the race. Pretty fun. Legs good but left knee a little fussy.

Shakeout spin in my street clothes.

Thursday Jun 2, 2022 #

Note
slept:9.7 weight:137.2lbs

1 beer and a sip of GM last night. Summer break is on, though I've already sent 2 work emails this morning.

10 AM

Trail Run 1:32:29 [3] 10.3 mi (8:59 / mi) +843ft 8:20 / mi
ahr:137 max:160 shoes: Ride 15 - Mint

Prob last run from T's for a month or more.
PRT-BST-across Meadow- Fire Rd-MCT
This run always feels like it beats me up. Kinda hate the fire rd bc it's so lumpy from bikes, horses, trucks chewing it up when it's wet. Body felt stiff on 2nd half but legs turned over ok last 2mi. Getting right into the tub post-run yesterday may be the cause. Decent run. Sunny, almost hot.

12 PM

Yoga/ Stretching 5:00 [1]

Strength Training 6:00 [3]

3min plank series
3x 15 @30lb db press

Wednesday Jun 1, 2022 #

6 AM

Yoga/ Stretching 2:00 [1]
slept:6.4 weight:137lbs

No ibu, 1 beer last night after 4+ hours at the pet ER

Lights out at 11:15. Ugh. C seems to be doing okay though. PM run plans foiled yesterday bc we went back to the ER. Didn't end up seeing a dr. but good to be there in case she started having issues.

Plan to run after work today. Not going to work tmw, so today is my last work day for a while.

4 PM

Road Run 1:10:44 [3] 8.34 mi (8:29 / mi) +43ft 8:26 / mi
ahr:131 max:158 shoes: Endorphin Pro - Black

Out and back on the MCT in mid 70s and sunny. First 2mi felt clumsy bc of 2 days off and so much sitting the past few days. But legs came around. Life is so much better after a run. Holy cow.

22min hot bath after. Cooking thermometer said water was 100F. It was hot though.

5 PM

Strength Training 2:00 [1]

plank

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