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Training Log Archive: chino

In the 31 days ending Oct 31, 2010:

activity

time

miles

+ft

Road Run

21:51:10

141.4

(9:16)

227.56

(5:46)

5001

Cycling- Road

8:58:36

157.93

(17.6/h)

254.16

(28.3/h)

3100

Yoga/ Stretching

56:00

Bouldering

54:00

Strength Training

22:20

Total

33:02:06

299.33

481.73

8100

averages - sleep:8.4 weight:140.1lbs

6:21

0:00

» now

Sunday Oct 31, 2010 #

Note
slept:9.0 weight:142.2lbs

Possible rest day, depending on PM weather.

Stayed up too late at a friend's last night eating too much b-day cake- up almost 3 lbs from yesterday.

The knee is feeling good. I think I'm going to give the 100k a go but not run until then, just get in a couple easy rides. TBD how that goes/ if it's a good idea.

4 PM

Bouldering 36:00 [3]

35 pts, V1-6 in LCC. Climbed OK. Kinda fun. Just got a little mileage, but not much

Saturday Oct 30, 2010 #

11 AM

Cycling- Road 1:31:53 [3] 25.98 mi (17.0 mph)
ahr:126 max:170 slept:10.0 weight:139.4lbs shoes: g.skin.6.20.10

Mellow to brisk spin mostly flat. Legs felt decent. Butt hurt. Cut it short b/c wasn't totally psyched. Save some juice for tmw and Mon, plus may still do 100K. Err on the side of lazy.

Yoga/ Stretching warm up/down 9:00 [1]

stretch, 200sec abs, wood chops, 100 push ups (incl 10 burpees)

Friday Oct 29, 2010 #

4 PM

Cycling- Road 1:39:53 [3] 30.39 mi (18.3 mph) +1800ft
ahr:143 max:177 slept:7.5 weight:139.8lbs shoes: g.skin.6.20.10

Moderately hard up Little Mt in 31:42. Legs felt good. Spent most of climb in 53X24. Right knee felt fine. Not going to run until at least Wed. As of this moment, undecided about 100K. Digging the bike but want to be able to run. Feel like I need to make myself completely take some time off. Maybe when it starts snowing. For now, want to enjoy the last bit of good weather.

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

Thursday Oct 28, 2010 #

Note
slept:8.0 weight:139.6lbs (rest day)

Taking today off, even though I feel pretty good. Giving the knee a rest and erring on the side of off/ easy in case I race next weekend (like an idiot). Probably get out on the bike a couple times this weekend.

Wednesday Oct 27, 2010 #

5 PM

Cycling- Road 1:16:20 [3] 22.15 mi (17.4 mph)
ahr:140 max:175 slept:8.0 weight:141.8lbs shoes: g.skin.6.20.10

Brisk pace ride in the cold. Legs felt really good once I got warmed up. Rode a little harder than I'd planned but got in some mellow spinning too. No knee pain at all but could "feel" my knee as soon as I stepped off the bike. Ugh. Probably take a few days completely off and (don't want to say it...) an additional week or more off from running. Unless there's some miraculous recovery it's looking like I won't be doing the 100K. TBD.

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

Tuesday Oct 26, 2010 #

5 PM

Road Run (Road) 49:10 [3] 5.55 mi (8:52 / mi) +200ft 8:34 / mi
ahr:135 max:161 slept:8.0 weight:141.6lbs shoes: DS Trainer

Easy 2mile then 8X 8sec hill sprints,then mellow up hills around neighborhood. Hit 4mi in 37min, ran 5th mile in 7:17, then .55mi cool down jog. Legs felt OK. Knees a little sore but moving fine. Cold out today.

Yoga/ Stretching warm up/down 7:00 [1]

stretch, core, dumb bell crawling

Monday Oct 25, 2010 #

Note
slept:8.0 weight:140.6lbs (rest day)

Mellow day at work. Had moments of feeling like getting out in the afternoon but decided to take another day off. If in doubt, leave it out...

Gonna take it easy next 2 weeks to rest head and body for 100K. Knee didn't hurt at work today. Swelling is very minimal.

Sunday Oct 24, 2010 #

Note
slept:11.0 weight:139.6lbs (rest day)

Totally lazy day on the couch, except total walk of 400m to buy some milk. Knee pain woke me up a couple times throughout the night, and it hurt a little when I woke up. Iced it several times throughout the day. Knee stopped hurting by late morning. I just have some general leg achiness

Saturday Oct 23, 2010 #

8 AM

Road Run race (Dirt Road) 3:44:33 [5] 28.05 mi (8:00 / mi)
ahr:162 max:181 slept:7.0 shoes: Crosslites

Goblin Valley "50K" in 3:43:36 + 57 sec cool down jog to the van. Course was shortened due to mud further out on the course (I think). Turnaround was at 13.22 mi. Hit 26.2 at 3:28:42.

Decent run on dirt road and some hard packed sand. I felt pretty good until 17.5mi but just kept eating gels and drinking. Ran all but about 20 steps. Ate 4 or 5 S-caps and 400mg of ibuprofen (at mi 18 or so).

It wasn't super aesthetic, but I expected as much and just wanted to PR at 50K. So, I'm a little bummed the course was short. But, still a good run and I enjoyed it. Great weather- sunny and cool.

Got decent van sleep, despite some loud neighbors. Woke before my alarm at 5:30 feeling awake. No GI probs w/ "AM routine."

The knee didn't start to hurt until after 17 miles but locked up nicely after finishing the race. Idk if I'll do the 100k.I may call it a season and ride a bit until it's time to ski. TBD...see how I feel tmw. In all, a good experience, although I don't think I'd do the race again. Volunteers and aid stations were great. Nice folks. It's just the paying to run out and back on a dirt road part that isn't that attractive. I'd recommend doing it once though.

Friday Oct 22, 2010 #

Note
slept:8.0 weight:140.4lbs (rest day)

Thursday Oct 21, 2010 #

5 PM

Road Run (Road) 37:28 [3] 4.49 mi (8:21 / mi)
ahr:136 max:168 slept:8.0 weight:140.4lbs shoes: DS Trainer

Easy and flat and pretty much pain free. Legs felt a little heavy but not too bad. Psyched to race.

Wednesday Oct 20, 2010 #

4 PM

Road Run (Road) 45:53 [3] 5.63 mi (8:09 / mi)
ahr:139 max:167 slept:8.0 weight:139.6lbs shoes: Adrenaline

Easy from B's work to home. Felt sluggish first 3.5mi then was able to turn the legs over a bit, dip into low 6/mi pace. Ready to race this weekend.

Yoga/ Stretching warm up/down 9:00 [1]

stretch, 2X 60sec crunches, weights, 100 push ups

Tuesday Oct 19, 2010 #

Note
slept:8.5 weight:140lbs (rest day)

Taking it easy this week. Slept better last night after past few nights of bad sleep.

Monday Oct 18, 2010 #

5 PM

Road Run (Road) 30:22 [3] 3.68 mi (8:15 / mi)
ahr:137 max:167 slept:6.0 weight:140.4lbs shoes: Adrenaline

Easy w/ 3X 20 sec hard, 60sec jog, 3X 30 sec hard, 60sec jog. Legs a little stiff and tired. Knee was a little stiff. Quick stretch after.

Sunday Oct 17, 2010 #

11 AM

Road Run (Road) 59:05 [3] 6.41 mi (9:13 / mi) +200ft 8:57 / mi
ahr:128 max:156 slept:8.5 weight:140.4lbs shoes: Adrenaline

Easy w/ B. 6X 10sec hill sprints after 5 easy miles, then ~.5mi jog cool down.

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

stretch, light weights

Saturday Oct 16, 2010 #

11 AM

Road Run tempo (Road) 1:26:03 [3] 10.7 mi (8:03 / mi) +500ft 7:42 / mi
ahr:149 max:169 slept:9.0 weight:140.4lbs shoes: Adrenaline

1mi wu in 10:10
2X 4mi at MP (used 7:42- sub 4hr 50K pace)

4mi in 31:18 (149/ 7:50)- got off pace B felt sick so I ran w/ her for a minute then stopped to send her home, give her the door key, etc.

.5mi, 5min jog/ stretch/ eat gel

4mi in 30:13 (157/ 7:34)

1.15mi cool down in 9:19

Legs felt OK. Lat 1/2 mi of 2nd MP set was uphill. Course was rolling so as not to sandbag the avg pace (like I tend to do). No knee pain.
I probably won't run linger than 5 or 6 miles/ run before 50K next weekend. I'm curious to see how it'll go.

Friday Oct 15, 2010 #

10 AM

Road Run intervals (Road) 47:40 [3] 5.63 mi (8:28 / mi) +100ft 8:20 / mi
ahr:137 max:173 slept:9.0 weight:139.6lbs shoes: Adrenaline

1-2-3-2-1 intervals after 1.2 mile warm up, 2mile cool down

No knee pain. Legs a little stiff from bouldering yesterday. Felt good to run.

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

stretch, 60sec plank, 60sec crunches

9 PM

Strength Training (Electric Bull Riding) 20 [3]

Rode the electric bull at Thanksgiving Point- pretty freakin' rad.

Thursday Oct 14, 2010 #

12 PM

Cycling- Road 15:35 [3] 3.68 mi (14.2 mph)
ahr:115 max:138 slept:10.5 weight:138.2lbs shoes: g.skin.6.20.10

Just didn't feel like it today. Turned around on my way to Emigration. Decided to hit LCC instead.

1 PM

Bouldering 18:00 [3]

In LCC for about an hour. 29 points (V0-6). Felt decent warming up then temps got warmer and felt more like laying down than climbing. Just not psyched today/ lately. Would rather run. I find myself writing "f**k it" a lot in the workout journal often this week. Interesting.

Wednesday Oct 13, 2010 #

6 PM

Cycling- Road 1:10:54 [4] 21.12 mi (17.9 mph) +300ft
ahr:144 max:176 slept:8.0 weight:141.2lbs shoes: g.skin.6.20.10

Brisk pace ride, mostly flat. Probably rode a little too hard but felt strong like bull. No knee pain. Knee hurt off and on at work today- not bad, but annoying. I'm thinking about it too much. Gonna do a couple more days on the bike, maybe try get in a short run this weekend, no sooner than Friday.

Still icing it 2-3 times per day.

Tuesday Oct 12, 2010 #

Note
slept:7.3 weight:140.4lbs (rest day)

Taking today off and at least 3 days off from running. Knee hurt when I went to bed last night. I think I could continue to run through whatever it is that's wrong but I don't want to be stupid, at least not totally stupid. Plus, I don't want to be popping ibuprofen everyday. I've only taken it about 4 times in teh pat 4 or 5 weeks. But, that's still more than I like to take it.

So, I'll ride the bike a couple days this week, maybe try to get out for a short run this weekend.

If my knee continues to hurt, I'll just do the 50K and 100K as season blowouts w/ little to no running leading up to them, and then take at least 3-4 weeks completely off from running after the 100K. Goals, then, are PR for 50K and shuffle fast enough to go under 14 hours at 100K, so I can at least put in for the WS100 lottery for 2011.

Monday Oct 11, 2010 #

6 PM

Road Run (Road) 36:01 [3] 4.04 mi (8:55 / mi) +200ft 8:31 / mi
ahr:132 max:158 slept:7.0 weight:139.8lbs shoes: Adrenaline

Easy w/ 8 X 10 sec hill sprints. Legs felt pretty dead. Ran too hard yesterday. Rt knee hurt a little. Goal was to just get out the door. Ended up being OK. Slow easy recovery. Quick stretch after.

Sunday Oct 10, 2010 #

10 AM

Road Run long (Road) 2:17:21 [4] 17.03 mi (8:04 / mi) +500ft 7:51 / mi
ahr:148 max:173 slept:10.0 weight:140.4lbs shoes: Adrenaline

Progression Long Run.
1mi warm up in 9:16

4mi in 33:19 (goal 34min)

5mi 41:32 (goal 40:50 but went over due to water refill stop)

5mi in 36:26 (goal sub 40min)- ran 1st 3.5 in 26:01 to the track, 1mi in 6:55 at track, .5mi in 3:30. This last set felt good.

2mi in 16:44 cool down

Drank:36oz water. Ate: 3 power gels. Took 400mg ibuprofen ~20min before leaving home.
Legs felt good. Hips got a little sore during last few miles. Knee did OK, a little bit of achiness around mi6, but generally OK. Decent workout, longest road run I've done in a while. TBD how this translates to my goal of PR'ing at 50K on dirt in 2 weeks, although I "only" have to avg 8:44/mi to do that.

Saturday Oct 9, 2010 #

10 AM

Road Run (Road) 39:33 [3] 4.09 mi (9:40 / mi)
ahr:122 max:148 slept:10.0 weight:138.4lbs shoes: Adrenaline

Slow easy shuffle, w/ 1st 3 mi in 30min wondering if I was getting sick. Then, last mile I felt pretty decent. I wore the bigger white knee wrap w/ the velcro strap on the rt knee, which actually seemed to help. Other some minor throbbing(?) a few times, knee felt good. Legs were definitely tired from last 2 days on the bike. May try to go long/ faster on the road tmw. TBD. Taking the rest of the day easy/ lazy.

Finally getting my weight back down from the multi-day cake binge from my b-day- took 2 weeks to get back under 139. Funny and kinda scary. For some reason, it made me think of some obese people I know at work. Weirdo.

Friday Oct 8, 2010 #

4 PM

Cycling- Road 1:33:15 [3] 27.68 mi (17.8 mph) +500ft
ahr:137 max:171 slept:7.0 weight:140lbs shoes: g.skin.6.20.10

Good ride home from work. Legs felt decent- kept intensity at moderate to mod high the whole ride. Felt more flexible and comfortable than yesterday on the bike. Fun ride. No right knee pain at all.

Yoga/ Stretching warm up/down 7:00 [1]

Thursday Oct 7, 2010 #

5 PM

Cycling- Road 1:30:46 [3] 26.93 mi (17.8 mph) +500ft
ahr:133 max:170 slept:8.3 weight:139.6lbs shoes: g.skin.6.20.10

Started easy, then rode progressively harder (probably too hard). Felt good to breathe hard w/out knee pain. Psyched I got out. Had looked like rain most of the afternoon. I don't feel like I'm going insane anymore (for now). Maybe ride again tmw, try to run on Sat.

Wednesday Oct 6, 2010 #

Strength Training 10:00 [2]
slept:8.5 weight:139.2lbs

Random weights at home. Lame. Boring. Taking a couple days off from running to give the knee a break.

Tuesday Oct 5, 2010 #

5 PM

Road Run (Road) 33:20 [3] 4.01 mi (8:19 / mi) +100ft 8:07 / mi
ahr:130 max:141 slept:7.5 weight:139.2lbs shoes: Adrenaline

Easy jog while doing laundry. Legs felt heavier than they did yesterday but got better toward the end. Longer and faster run planned for tmw.
Quick stretch after.

Monday Oct 4, 2010 #

5 PM

Road Run (Road) 49:03 [3] 6.01 mi (8:10 / mi) +100ft 8:02 / mi
ahr:135 max:149 slept:9.0 weight:140.6lbs shoes: Adrenaline

Easy effort at decent pace. Legs felt a little tired at first, but then felt like they turned over nicely. Felt great to be out after rainy day- cool temps. No knee pain at all. Psyched.

Strength Training warm up/down 12:00 [2]

stretch, 3 sets renegade man (incl 10 burpees)

Sunday Oct 3, 2010 #

Note
slept:7.0 (rest day)

Lazy day after another night of not sleeping well in the van. Kept waking up. Probably from being at 10,000' and body out of whack from long run.

Saturday Oct 2, 2010 #

9 AM

Road Run long (Trail) 6:21:37 [3] 30.45 mi (12:32 / mi) +3000ft 11:28 / mi
ahr:136 max:167 slept:8.5 shoes: Crosslites

After kinda crappy sleep in the van 10000', B and I head out toward Bald Mt Pass from Washington Lake planning a loop. But athe trail on the map was nowhere to be seen, so we ended up doing an out and back 20.8 mi in ~4:27. I traded the pack for a quickdraw and head ot to get at least another 3.2 mi. I ended up running to Long Lake got back to the car at 25.25 w/ Kendall getting ready to head out for 5 or 6 miles. I head out w/ him toward Long Lake (again) w/ the intention of going out long enough to hit 26.2 for the day but went all the way to the end of the lake to hit 30+ on the day. Felt pretty good during the last 10mi.

Knee hurt at ~17mi so took 400mg Ibuprofen which helped. Ran mi 17-19 pretty fast (low 7 to mid 8min/ mi pace). In all, a good run b/t 9500 and 10600'in the Uintas. Unfortunately, I find that I still don't love it up there. It's cool and pretty, but something is missing up there to me. Great run though and cool to get out w/ B and Kendall.

Quick stretch after.

Friday Oct 1, 2010 #

11 AM

Road Run (Road) 54:01 [2] 5.63 mi (9:36 / mi) +100ft 9:26 / mi
ahr:136 max:150 slept:10.0 weight:139lbs shoes: Adrenaline

Super slow and easy w/ B after waking at 8:30 and lazy morning. Legs felt OK. No knee pain. Taking it easy today to recover from last 2 long days at work. Psyched to get out long tmw, just not sure where yet.

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