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Training Log Archive: chino

In the 31 days ending May 31, 2011:

	activity	#	time	miles		km		+ft
	Road Run	26	42:55:22	235.13	(10:57)	378.41	(6:48)	36612
	Yoga/ Stretching	18	3:09:00
	Cycling- Road	1	1:45:40	27.29	(15.5/h)	43.92	(24.9/h)	700
	Sport Climbing	1	1:00:00
	Hiking	1	45:00	2.0	(22:30)	3.22	(13:59)
	Bouldering	1	36:00
	Total	31	50:11:02	264.42		425.55		37312
averages - sleep:8.1 weight:139.4lbs

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Tuesday May 31, 2011 #

Note
slept:8.0 weight:141.8lbs (rest day)

Went on a walk after dinner. Feet and ankles no longer swollen. Things feel OK. Back at it tmw.

Monday May 30, 2011 #

5 PM

Bouldering 36:00 [1]

Finally had some energy to get off my butt. Went to Pete's Rock and traversed/ pseudo bouldered a little.

At home: 2x 60sec plank
1x 10, 4x 12 sbpu

Sunday May 29, 2011 #

Note
slept:7.0 (rest day)

OK sleep in the van, then drove home in the constant rain. Lucked out yesterday.

Feet are a little swollen, but I'm walking OK. Feel generally groggy and psyched to be lazy all day.

Saturday May 28, 2011 #

Event: Pocatello 50

6 AM

Road Run race (Trail) 10:59:38 [5] 54.35 mi (12:08 / mi) +13500ft 9:50 / mi
ahr:141 max:170 slept:7.0 shoes: Crosslite4.11

Pocatello 53-ish Mile Trail Run

78:26 8.42mi AS
1:44:21/ 3:02:47 16.9mi/ City Creek AS
91:11/ 4:33:59 22.6mi AS
1:49:21/ 6:23:20 33mi/ Mink Creek AS
1:42:29/ 8:05:50 39.5mi AS
91:19/ 9:37:09 46.6 Mink Creek 2 AS
82:29/ 10:59:38 last 7.78mi to FINISH

Dang hard day. Felt decent in mind and body first 33mi, then totally cracked at ~34mi til ~41mi. Stomach was off, felt cold, legs were dead on climbs. Headphones broke right when the bonk began, so I was stuck w/ the voices in my head.

I started to bounce back a little at ~mi 41 or 42. Took 400mg of ibuprofen at 45mi. Lower elevation w/ a little warmer temps and no snow (maybe ibu kicking in a little) got me feeling psyched to crush the last 7+mi loop. Hauled ass last ~3mi hitting low 6s/ low7s/ mi on the descent. Passed 5 or 6 50mile runners. Going under 11h had me psyched.

I thought I had plenty of time (accding to my Garmin). 53 miles came and went, and time was running out. I was pushing it and slowly preparing for the heartbreak of missing 11h by less than a minute but just kept flooring it to the finish and made it. Boom.

Sub 11h is pretty arbitrary but takes care of a WS100 qualifier. My motivation or lack thereof was all over the place during the race. I think I'm cooked from the last year of work and ready for a break. I found myself thinking about work and individual students during the first few hours. I kept reminding myself to "stay present." I think the last couple weeks of rain has messed up my head too. Maybe tired from last weekend and jogging more than I should have the past week.

I'm a little disappointed about my crappy mindset for those few long miles. But, I'm psyched on how rad I felt the last few miles and the determination that kicked in for that last loop. After my pity party, I just tried to focus on being supportive to other runners on the course. Eventually, my legs came back.

This was definitely the hardest 50M course I've ever been on. Congrats to everyone who finished.

C • Hey Sandy, You definitely g... 1

Friday May 27, 2011 #

Note
slept:8.0 weight:139.4lbs (rest day)

Kind of on my feet a lot at work. Drove to ID right after work.

Thursday May 26, 2011 #

5 PM

Road Run (Road) 31:05 [3] 3.4 mi (9:09 / mi)
ahr:138 max:150 slept:7.8 weight:138.6lbs shoes: Nike Lunarglide

Easy jog w/ B. Felt better than yesterday.

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

Wednesday May 25, 2011 #

5 PM

Road Run (Road) 32:27 [3] 3.71 mi (8:45 / mi)
ahr:130 max:159 slept:7.0 weight:139.6lbs shoes: LunarElites

Easy jog w/ 60sec hard at 1.5mi. Finish w/ 3X 20sec hill sprints. Feel stiff but OK.

Yoga/ Stretching warm up/down 15:00 [1]

sb core stuff, 60sec plank, 50 sbpu (30, 20), med ball woodchops

Tuesday May 24, 2011 #

Note
slept:7.9 weight:140.6lbs (rest day)

Feel fine but erring on the side of not doing much this week.

Monday May 23, 2011 #

5 PM

Road Run (Road) 35:20 [3] 4.04 mi (8:45 / mi)
ahr:126 max:149 slept:7.8 weight:142.2lbs shoes: Nike Lunarglide

Slow and easy. Legs a little sore. Felt sleepy. Let the full on taper mental-ness begin.

Yoga/ Stretching warm up/down 12:00 [1]

6X 12 sbpu

Sunday May 22, 2011 #

11 AM

Road Run (Trail) 1:20:56 [3] 6.81 mi (11:53 / mi) +1100ft 10:18 / mi
ahr:124 max:150 slept:10.0 weight:139.4lbs shoes: mt.masochist

Easy jog from b hollow to .4mi above elbow fork til we hit heavy snow. Started raining when we turned around. Then, it became a downpour for the last 3mi- crazy. Fun adventure jogging. Glad we wore our rain jackets.

Saturday May 21, 2011 #

7 AM

Road Run warm up/down (Road/ Trail) 20:21 [3] 2.0 mi (10:10 / mi)
slept:7.0 weight:137.8lbs shoes: Crosslite4.11

9:34 .92mi wu
10:47 1.08mi cd

Road Run race (Trail) 2:01:09 [5] 9.19 mi (13:11 / mi) +4000ft 9:20 / mi
ahr:165 max:177 shoes: Crosslite4.11

Grandeur Fun Run
54:53 2.23mi up west face; goal was go sub 1 hour
66:15 6.96mi (9:31, 167)

Got off course on Bambi trail which foiled going sub 2 hours. Nuts. I actually thought I had longer to go, so I didn't go as hard as I could have. I.e., I thought I had 2mi left at ~1:53, not 1.2mi. Oh well.

Great weather. I had a blast. Glad I did it. I felt pretty good the whole time.

Drank:20oz water. Ate 2 gels. Super fun morning.

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

various stretching after the run and back at home

6 PM

Hiking 45:00 [1] 2.0 mi (22:30 / mi)

After dinner hiking above Mill D, and then around Lake Blanche TH. Nice evening. Actually felt like Spring.

Friday May 20, 2011 #

5 PM

Road Run (Road) 45:03 [3] 5.27 mi (8:33 / mi)
slept:7.8 weight:140.6lbs shoes: Nike Lunarglide

Easy jog in cool temps and sun. Legs felt pretty good. Did some strides the last mile, which felt great. Looking forward to opening up the legs a little tmw.

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

stretch, etc. + 35 pushups, back ext.

Thursday May 19, 2011 #

5 PM

Road Run tempo (Road) 43:18 [3] 5.17 mi (8:23 / mi)
slept:8.2 weight:140.8lbs shoes: LunarElites

Ladder tempo 1-2-3-2-1-2 min T/ 60sec jog. Sort of a pseudo workout, couldn't get legs to turn over. Cool and rainy. Whatever. Originally hadn't planned on running today. Did it to spite this endless f'ing rain.

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

2X 15 sbpu, 60 sec sb plank, other sb core stuff

Wednesday May 18, 2011 #

5 AM

Road Run (Road) 47:14 [3] 5.01 mi (9:26 / mi)
slept:6.3 weight:139lbs shoes: Nike Lunarglide

Easy jog w/ B. Got rained on a little. Jeez. Legs felt fine.

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

Tuesday May 17, 2011 #

5 PM

Road Run (Road) 58:43 [3] 7.04 mi (8:20 / mi)
slept:8.0 weight:140lbs shoes: Saucony Mirage

Mostly flat run. Legs felt pretty good. Felt good to blow off some steam. This weather sucks. But, it was nice when I was running- cool and sunny. I think I'm starting to feel rested from fewer miles last week, shorter long run on Saturday. I just need to be sure not to blow this taper for Pocatello.

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

Monday May 16, 2011 #

5 PM

Road Run (Road) 46:16 [3] 5.59 mi (8:17 / mi)
ahr:133 max:160 slept:7.8 weight:138.4lbs shoes: LunarElites

Really good rolling hills run whule doing laundry. Legs felt awesome, despite feeling a little tweaked this AM from climbing yesterday. Totally unexpected good run. Was running low-mid 7/mi with hr in high 120s/ low 130s.

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

at home- stretch, foam roll, 90 sec crunches (probably closer to 10-12 minutes of stretching). Kinda feel like I've been slacking on it. getting back on track.

Sunday May 15, 2011 #

11 AM

Sport Climbing 1:00:00 [3]

tine incl short hike to / from crag - s curves

rept first go 10d, 11a, and then got spanked on an 11c I've done many times. 1st time climbing outdoors since surgery (5.5 months), first time climbing at all since jan or feb. nice day out. not sure how psyched I am to climb. we'll see.

Saturday May 14, 2011 #

10 AM

Road Run (Trail) 3:42:20 [3] 16.02 mi (13:53 / mi) +4873ft 10:46 / mi
ahr:138 max:171 slept:10.2 weight:138.6lbs shoes: Crosslites

from burch hollw th, to elbow fk, to 7300' up burch hollow trail, then up grandeur pk (up last 2mi twice).
car stretch after. fun day. sun and warm.

Friday May 13, 2011 #

5 AM

Road Run (Road) 52:29 [3] 6.13 mi (8:34 / mi)
ahr:131 max:149 slept:7.8 weight:138.4lbs shoes: Nike Lunarglide

Mellow AM jog. Legs felt pretty heavy, esp first 2mi, then got better. Ended up feeling decent last mile or so. Nice morning. The chance to get out in the quiet and cool is getting me out of bed for these runs lately. Even when I feel kinda crappy.

5 PM

Road Run (Road) 40:22 [3] 4.15 mi (9:44 / mi)
ahr:123 max:133 shoes: LunarElites

Super slow and easy in the sun w/ B after work. Legs felt better than they did this AM. Got hungry last mile, so called it a day. Go long tmw- last time before Pocatello.

Yoga/ Stretching warm up/down 12:00 [1]

Thursday May 12, 2011 #

4 PM

Cycling- Road 1:45:40 [3] 27.29 mi (15.5 mph) +700ft
ahr:128 max:155 slept:7.9 weight:138.4lbs shoes: g.skin.6.20.10

easy from work. fisrst 13mi w/ Lars.Mellow pace. Shoulders and butt hurt earlier than I'd expected them to. nice day out- almost hot.

Yoga/ Stretching warm up/down 12:00 [1]

Wednesday May 11, 2011 #

5 AM

Road Run (Road) 47:21 [3] 5.1 mi (9:17 / mi)
ahr:125 max:150 slept:7.2 weight:137.8lbs shoes: LunarElites

easy w/ ash. nice am. legs felt ok

5 PM

Road Run (Road) 47:02 [3] 5.45 mi (8:38 / mi)
ahr:126 max:146 shoes: Saucony Mirage

easy home from ash work. stomach sloshy from powerbar at 3p. need to figure out my pm pre-run nutrition. legs felt pretty heavy. probably need to reassess to my 70+mi goal for this week. feel a little sluggish.

Yoga/ Stretching warm up/down 15:00 [1]

Tuesday May 10, 2011 #

5 PM

Road Run (Road) 1:18:45 [3] 9.01 mi (8:44 / mi) +500ft 8:18 / mi
ahr:131 max:163 slept:9.0 weight:139.8lbs shoes: Nike Lunarglide

ok run after stiff and slow first 4.5mi. Legs opened up a bit last 2mi, finished w/ 4x 10sec hill sprints

Yoga/ Stretching warm up/down 18:00 [1]

stretch, 2x12, 2x15 sbpu, 60sec sb plank
various sb core stuff
stomach felt off. kinda feel squishy and soft. need to get out and climb soon

Monday May 9, 2011 #

Note
slept:9.8 weight:139.4lbs (rest day)

Left work w/ a bad headache. rained all day. Just took a rest day. went to bed at 8p

Sunday May 8, 2011 #

10 AM

Road Run (Road/ Trail) 1:28:48 [3] 8.54 mi (10:24 / mi) +700ft 9:39 / mi
ahr:125 max:144 slept:9.8 weight:140.6lbs shoes: mt.masochist

Easy jog w/ From burch hollow to elbow fk and back, and then another 2.65 mi down the rd to get in a couple extra miles. Felt lazy at first but then legs got a little better. Gray and cool but no rain. Stretch at car after.

Saturday May 7, 2011 #

10 AM

Road Run long (Trail) 5:38:50 [3] 28.08 mi (12:04 / mi) +6882ft 9:48 / mi
ahr:136 max:162 slept:11.0 weight:138.6lbs shoes: Crosslite4.11

BST marathon course w/ B in the sun. Felt pretty decent the whole day. Mellow pace. Got a little extra distance w/ backtracking to get back w/ B. Fun.

Car stretch after.

Friday May 6, 2011 #

5 AM

Road Run (Road) 46:26 [3] 5.21 mi (8:55 / mi)
slept:7.7 weight:140lbs shoes: Nike Lunarglide

Easy jog in warm temps. Felt a little stiff but OK.

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

foam roll, 3X 15 sbpu

Thursday May 5, 2011 #

Note
slept:8.0 weight:138.4lbs (rest day)

Feel pretty cooked today. Rest today, spin the legs tmw, hit it hard this weekend. Tired, but psyched still.

Wednesday May 4, 2011 #

5 AM

Road Run (Road) 47:26 [3] 5.02 mi (9:27 / mi)
ahr:131 max:145 slept:6.5 weight:137.6lbs shoes: Nike Lunarglide

Mellow jog w/ B. Had a hard time getting out of bed but felt good once I caffeinated. Legs were better than expected.

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

Total for the day

5 PM

Road Run (Trail) 57:52 [3] 3.51 mi (16:29 / mi) +1461ft 11:49 / mi
ahr:117 max:155 shoes: mt.masochist

Lazy jog/ hike up rsnake gulch to lookout up ridge then down bambi(?) trail, then back down rsnake gulch. Felt half asleep the first 15 minutes but then felt better. Mellow stroll in the sun w/ some climbing/ descending.

Tuesday May 3, 2011 #

5 PM

Road Run (Road/ Trail) 1:37:32 [3] 9.51 mi (10:15 / mi) +1316ft 9:04 / mi
ahr:135 max:163 slept:7.7 weight:139lbs shoes: RogueRacers

Had planned to get in more climbing on trails but checked out a different trail and ended up back in town.
1st mile in 20 min, 900' climb, then loss of 1000+'
44:29 3.02mi trail/ 53:02 6.49mi rd ahr=135 ,avg pace=8:10

Legs felt good but started to feel beat up in the rogue racers during the last mile.

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

Monday May 2, 2011 #

Yoga/ Stretching warm up/down 21:00 [1]

total time for am and pm stretching
AM= 6 min
PM= 15min, incl core stuff on swiss ball

5 AM

Road Run (Road) 45:12 [3] 5.05 mi (8:57 / mi)
slept:7.8 weight:139.8lbs shoes: Saucony Mirage

Easy jog. Felt OK

6 PM

Road Run (Road) 37:11 [3] 4.21 mi (8:50 / mi)
ahr:137 max:155 shoes: Saucony Mirage

Easy in great temps. Legs felt good. Stomach felt bloated though. Need to start watching what I eat later in the day before PM runs w/ warmer temps coming on.

Sunday May 1, 2011 #

10 AM

Road Run hills (Trail) 1:46:16 [3] 8.56 mi (12:25 / mi) +2280ft 9:55 / mi
ahr:134 max:166 slept:9.9 weight:138.2lbs shoes: Crosslites

BST w/ B above Red Butte. Legs felt awesome. Either I'm doing something right in training, or I'm peaking and on the verge of a tremendous physical crash. TBD. Nice to get on some climbs and look down on things.

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

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