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Training Log Archive: chino

In the 31 days ending Jul 31, 2013:

	activity	#	time	miles		km		+ft
	Road Run	28	31:39:17	232.22	(8:11)	373.72	(5:05)	5675
	Trail Run	9	15:43:41	76.43	(12:21)	123.0	(7:40)	15900
	Bouldering	5	1:42:00
	Strength Training	8	1:29:36
	Total	50	50:34:34	308.65		496.73		21575
averages - sleep:8.2 weight:138.8lbs

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Wednesday Jul 31, 2013 #

8 AM

Road Run 1:16:46 [3] 9.0 mi (8:32 / mi) +600ft 8:01 / mi
slept:8.9 weight:137.4lbs shoes: ProGrid Ride5

Slow and easy after 500' climb in the first 2 miles. Legs felt so so. Motivation isn't super high right now. Distracted by non running stuff right now. Who isn't?

Tuesday Jul 30, 2013 #

6 AM

Road Run intervals (6x 800 @5k pace) 1:15:15 [4] 9.15 mi (8:13 / mi) +75ft 8:10 / mi
slept:7.0 weight:138.2lbs shoes: Kinvara5B

2.2mi wu
6x800 at 5k pace/ 2min recovery in:
3:00, 3:00, 2:57, 2:58, 2:57, 2:55
3.25mi cd

I cut my warm up about 1 mile short b/c I wanted to be off the track before the cheerleaders got there at 6:30. They didn't get in my way until the last 5m of my last 800. They started 3 minutes early today.

I felt good once I got going after the first 2 reps. I started to feel pretty stiff and achey in my hips and lower back during the last mile of the cooldown though. My body is definitely a little tweaked from the increased vert last week. I think the day off yesterday was a good call.

7 AM

Strength Training 21:00 [3]

1x @60sec with 15lb KB
2x @42sec with 10lb KB
Planks included each round

4 PM

Road Run 21:47 [3] 2.2 mi (9:54 / mi) +50ft 9:42 / mi
shoes: ProGrid Ride5

Failed shakeout attempt. Hot, low blood sugar. Legs started to feel ok before they turned to noodles.

Monday Jul 29, 2013 #

Note
slept:10.0 weight:140lbs

No running today.

Sunday Jul 28, 2013 #

10 AM

Trail Run (Flying Dog Loop) 2:48:15 [3] 16.27 mi (10:20 / mi) +1700ft 9:25 / mi
slept:11.0 weight:139.2lbs shoes: Kinvara5C

Mellow pace in warm temps. There was some wind today,which helped a little. Ran the the first 8 (uphill) in 90 minutes. Stayed behind B the whole time to try to better pace my effort. The last 4 miles were the hottest, and my psoas hurt but we got it done. I'm taking tomorrow off. I'm feeling a little tired physically, which is fine. It's my head I need to recharge.

Saturday Jul 27, 2013 #

7 AM

Trail Run (Snowbird) 2:33:00 [3] 10.8 mi (14:10 / mi) +3500ft 10:50 / mi
slept:5.0 weight:139.2lbs shoes: Asics Gel-Lyte 33 v2

Up Hidden Pk and Baldy spectating at the Speedgoat 50k. Put the wheels on a bit for the descent. Cold, but fun morning on top of a mountain. Once again, rad to see Tony K, Max King, Sage Canaday in my backyard tearing it up. Took lots of pics and rang the cowbell a bit to contribute to the ambiance.

Friday Jul 26, 2013 #

6 AM

Road Run tempo (Track) 1:10:02 [4] 9.13 mi (7:40 / mi) +50ft 7:38 / mi
slept:7.7 weight:139.2lbs shoes: GreenMirage3

2.4mi wu jog to the track

2x 2600 at HM-10k pace/ 2min jog (Hit lap every 800):

3:12, 3:09, 3:06, 45

3:11, 3:12, 3:05, 43

3.2mi cd

My hip flexors didn't bother me until the last mile. Overall, my legs felt pretty good. The trail miles this week are working out to be good recovery runs.

Thursday Jul 25, 2013 #

9 AM

Trail Run (Gobblers knob) 3:44:00 [3] 14.6 mi (15:21 / mi) +5000ft 11:35 / mi
slept:8.2 weight:138.6lbs shoes: Kinvara5C

Elbow fk down road to terraces up bowman fk to gobblers knob and back, back to the car on terraces. With B as she continues her peak week for 50k training. It was cool to get up there and see flowers and all that hippy stuff, but I stopped having fun after I ran out of calories with about 4 miles to go. I didn't have any hip flexor or psoas pain though. It's been nice to get off the road a few times this week. Back to the track tomorrow, and then the mts again on Saturday to ring the cowbell at speedgoat 50k.

Wednesday Jul 24, 2013 #

10 AM

Trail Run 2:08:55 [3] 7.7 mi (16:45 / mi) +2500ft 12:48 / mi
slept:8.5 weight:138.4lbs shoes: Asics Gel-Lyte 33 v2

Wolverine Cirque plus Sunset Pk with B and Seann. Cool and cloudy up there. It was great to get away from civilization (until we hit it full force in the last 2 miles) and the heat. I'm motivated to get faster on the roads but I'm definitely feeling more psyched to run in the mountains again. A lot of non-hobby stuff going on right now, so I'm using energy for that. All is well and as it should be.

Tuesday Jul 23, 2013 #

7 AM

Road Run intervals (2x 10x400@5k pace) 1:34:09 [4] 11.61 mi (8:07 / mi) +100ft 8:03 / mi
slept:7.6 weight:137.8lbs shoes: Kinvara5C

2x10x400@5k pace/ 1min recovery
3mi wu
1-4 in 88, 89, 89, 90, 89, 89, 87
2:30 walk/jog between sets
90, 88, 89, 88, (Reps 5-10 were in lane 8 and .26-.27mi on Garmin after the cheerleaders took over lanes 1-5. Lap time is slower but paces were sub 6mm) 92, 91, 90, 92, 91, 91
2mi cd

I feel good about this workout. Psyched I was able to maintain the pace throughout. My hips didn't really start to bother until the last mile of the cool down. I beat down my glutes a little with a tennis ball last night, which may have helped. I lost my LAX ball, but the tennis ball works fine.

Monday Jul 22, 2013 #

9 AM

Trail Run (Glenwild) 1:12:36 [3] 7.4 mi (9:49 / mi) +1000ft 8:42 / mi
slept:9.0 weight:138.2lbs shoes: Asics Gel-Lyte 33 v2

Steady up Glenwild in CW direction from Spring Creek TH. Up and over the top of the climb for another .2mi, and then turned around. Did 5x 10 sec hill sprints on the last section of the climb at 7100', and then 5x 10 sec hill sprints on the way down, turning around every 90 seconds of descent to run the hill sprint. The heat started to get to me in the last 2 miles. Good run in a different setting, which is what I needed.

12 PM

Strength Training (KB) 12:00 [3]

KB 1x thru with 15lb KB, then 1 more time with 10lb dumbbell, 60 sec plank, 20 swiss ball push ups, swiss ball sit/ kneel in 60 sec increments. Clams with band. Trying to open up my hips. Gotta get this hip stuff worked out.

Sunday Jul 21, 2013 #

8 AM

Road Run long 2:47:22 [3] 20.0 mi (8:22 / mi) +600ft 8:08 / mi
slept:9.5 weight:139.4lbs shoes: Kinvara5B

Junk show of a 20 miler as my hip flexors were destroyed after about 13 miles. Goal was 7:45mm pace and the last 4mi under 30min. First 4 miles were uphill. Had to eat a gu at 3 mi b/c I was already bonking. Hit 15mi in 2:04 and I was 4 miles from home. 16th mile was so so, so I decided to just hit 20 in under 3 hours elapsed (did it in 2:58). I spent almost 11 min on 4 pee breaks and 2 water stops.

I'm not surprised I had a bad run. Not enough sleep on fri, fast 5k yesterday, and then poor liquid nutrition choices last night (3 beers and a glass of wine?!). Lesson learned, but I need to get this hip flexor issue figured out. Forgot S caps today, which probably would have helped.

Saturday Jul 20, 2013 #

6 AM

Road Run warm up/down 1:05:00 [3] 7.26 mi (8:57 / mi)
slept:6.5 weight:140.2lbs shoes: Kinvara5B

Fat from ziti last night. Ugh.
24:30 2.96mi wu with a few 20-40 sec strides. Better wu than in Murray but still wasted time when we first got there going to the bathroom, just generally taking my time. Whoops.
40:30 4.3mi cd

7 AM

Road Run race (Draper Days 5k) 18:26 [5] 3.1 mi (5:57 / mi)
shoes: BrooksT5

2nd M35-39
Super fast folks there for this one.
Splits were
5:53
5:50
6:15 (blew up huge on the hill in this mile)
28sec

I felt awful the first mile but thought I could still be on a good day, so I tried to get my head in check for the rest of the race. I think the net elevation on this one may be close to zero. Not sure if the nerds would count the course as aided or not. If not, then it's a non-aided pr for me. I'd like to be able to consistently run sub 6min miles without feeling like I'm going to die. Soldier on. Keep up with the jogging. Painful, but a much better run than 7/4.

Friday Jul 19, 2013 #

8 AM

Trail Run (Pipeline) 1:02:30 [3] 6.2 mi (10:05 / mi) +700ft 9:06 / mi
slept:8.0 weight:138lbs shoes: Montrail Rogue Fly

Bhollow to elbow fork and back. Legs and head better today. Nice jog.

Thursday Jul 18, 2013 #

10 AM

Road Run tempo (2mi MP) 58:26 [4] 7.15 mi (8:10 / mi) +100ft 8:04 / mi
slept:9.0 weight:137lbs shoes: Kinvara5B

3mi easy
2mi MP in 6:41, 6:33
2.15mi easy
Got out late today, so it was pretty hot. Legs and head feel off. Got it done. I'm having an overall low patch this week, which is probably from the last few weeks of longer long runs. Keep it up. Hope for the best.

4 PM

Strength Training 12:00 [3]

KB 2x thru, 48sec/ exercise

Wednesday Jul 17, 2013 #

7 AM

Road Run 46:21 [3] 5.2 mi (8:55 / mi) +250ft 8:31 / mi
slept:8.5 weight:138.4lbs shoes: Asics Gel-Lyte 33 v2

Slow and easy and a little hilly. Not engaged today. Super humid. Maybe get out again later on trails. No stress. It's a recovery week.

9 AM

Bouldering (LCC) 30:00 [3]

Up there for 2.5 hours. Warmed up at Cabbage Patch, and then up to White Pine North. Did 7 problems I'd never done before, though nothing harder than V4. Good to get out of town for a bit.

Tuesday Jul 16, 2013 #

7 AM

Road Run intervals (Ladder) 1:12:50 [5] 9.3 mi (7:50 / mi) +150ft 7:43 / mi
slept:7.8 weight:138.2lbs shoes: Kinvara5B

3mi wu jog to track
1-2-3-2-1-2-3min hard with = time recovery. Ran 300, 600, 800, 600, etc. in
64, 2:09, 2:55, 2:10, 63, 2:13, 2:56
2.8mi jog home

My legs felt pretty good. Tough workout.

Monday Jul 15, 2013 #

7 AM

Road Run 1:00:00 [3] 7.15 mi (8:23 / mi) +75ft 8:19 / mi
slept:9.1 weight:137.2lbs shoes: ProGrid Ride5

Slow and easy. At 3.6mi ran 10x 10sec sprints on the minute. Legs were tired but way better than last Monday.

9 AM

Strength Training (KB) 7:00 [3]

KB 1x through, 60sec each exercise 15lb

Sunday Jul 14, 2013 #

8 AM

Road Run long 2:04:28 [4] 16.52 mi (7:32 / mi) +600ft 7:17 / mi
slept:9.0 weight:139lbs shoes: Kinvara5C

Ran 10mi (with 500' climb) in ~77min to Skyline track, then 10x 400 at MP/ 90 sec jog in 1:39, 1:40, 1:41, 1:37, 1:35, 1:38, did last 4 on the rd in 1:38, 1:34 (aided), 1:41, 1:39, 2.25mi to home in 6:59, 7:18, 2:22.
Ate a GU at mi10 and 13. Drank ~12oz water and wore over 30oz. Had an S-Cap at an hour, which got rid of some hip flexor cramping. This was the first time I took an S-Cap during a rd run. Negative split with first 8mi in 62 and second 8mi in 57:50.

I felt ok today, although I felt stiff the first hour. We had a lot of errands to run yesterday and spent at least 3 hours in the car, which is the likely cause. But, I felt really good at the track.

I'm only going to run 50-60 miles this week to rest a little in an attempt to redeem myself over 5k in Draper on Saturday and also prepare to put on my big boy pants for my first (in a long time) 20+ miler next Sunday.

Saturday Jul 13, 2013 #

Note
slept:9.0 weight:137.4lbs

Stayed up til 11:45 last night and slept in til 9. Weight is finally coming back down after avoiding meat and dessert for most of the last week.

11 AM

Road Run 46:29 [3] 5.2 mi (8:56 / mi) +200ft 8:37 / mi
shoes: Grey/Red Lunarglide

Easy with B. Legs were better, finally recovering. Picked up the pace last 400m and B smoked me in the final sprint as usual.

Friday Jul 12, 2013 #

6 AM

Road Run 1:10:29 [3] 7.65 mi (9:13 / mi) +300ft 8:53 / mi
slept:7.7 weight:138.4lbs shoes: Kinvara5C

Slow and easy with B on evergreen cw. Legs are still tired, but my head is good. So, I just need to roll with this low point and absorb the last couple weeks.

2 PM

Strength Training 12:00 [3]

KB 2x @51sec per exercise, 75sec plank

5 PM

Trail Run (Pipeline) 39:00 [3] 4.35 mi (8:58 / mi) +150ft 8:41 / mi
shoes: Montrail Rogue Fly

Easy out and back. Legs felt better the last 2 miles than they've felt since Sunday, which makes me more psyched to run tomorrow easy again and then kill a fast long run on Sunday.

Thursday Jul 11, 2013 #

6 AM

Road Run 1:11:40 [3] 9.05 mi (7:55 / mi) +1000ft 7:10 / mi
slept:6.0 weight:138lbs shoes: Kinvara5C

Slow up City Creek with Josh. Felt pretty awful this morning after sleeping terribly. Nice morning though.

5 PM

Road Run 39:02 [3] 4.16 mi (9:23 / mi) +75ft 9:14 / mi
shoes: ProGrid Ride5

Slow and easy. Legs are dead. Darn.

Wednesday Jul 10, 2013 #

Note
slept:8.5 weight:139.4lbs

Slept ok. Not psyched to run this morning, so I'm taking it off. Planned run this evening for another shoe test. Air is actually bad today.

10 AM

Bouldering (BCC) 15:00 [3]

Sent White Wave (V7) first go of the day without warming up. Hallelujah. It was an impulsive decision to pop up there and try it. Afterward, I messed around on some easy stuff, and then read by the river for a while.

6 PM

Road Run 32:12 [3] 4.14 mi (7:47 / mi) +100ft 7:36 / mi

102F. Dang. Wore 5 different pairs of shoes for another test. Legs felt ok.

Tuesday Jul 9, 2013 #

7 AM

Road Run tempo (Threshold) 1:19:33 [4] 10.04 mi (7:55 / mi) +150ft 7:49 / mi
slept:8.0 weight:139.4lbs shoes: Kinvara5C

3mi easy
2mi at MP in 6:43,6:40
1min jog
2mi at HM-MP in 6:33,6:33
1min walk/jog
1mi at 10k-HM 6:25 (net uphill)
1.9mi cd

My legs are sore today from Sunday. None of the faster miles were at all aided today. I modified each set from 15min to 2mi, except the last one where I just did 1 mile. I definitely feel a little run down today.

Monday Jul 8, 2013 #

8 AM

Road Run 1:13:40 [3] 8.01 mi (9:12 / mi) +100ft 9:05 / mi
slept:9.5 weight:139.8lbs shoes: ProGrid Ride5

Awesome sleep after sitting around all of yesterday post-run watching the Tour in my compression socks.

Slow and easy + 12x 10 sec sprints on the minute during the last 2 miles. 1-4, 9-12 were uphill, 5-8 were flat. It felt good to turn the legs over a little. I felt tired today but was still able to enjoy the jog. Body tired. Head good.

9 AM

Strength Training (KB) 12:36 [3]

Kettle bell 3x through at 36sec per exercise

2 PM

Bouldering (LCC / BCC) 30:00 [3]

Hiked around in the 90 degree heat and climbed some problems up to v4 in LCC, and then drove to whit wave to give it a full sun burn. No send.

Sunday Jul 7, 2013 #

8 AM

Road Run long (Down BCC) 2:18:10 [4] 19.01 mi (7:16 / mi)
slept:7.5 shoes: Kinvara5B

Ran home from Brighton after staying up until 11p last night drinking beers and eating Mexican and pie and ice cream. Slept pretty well at 9000'.

My body held up pretty well coming down the canyon. I didn't stop my watch on 4 of my 5 nature breaks. I drank about 20oz water and ate a GU at mi10,13.5, and 16. I think that is my calorie strategy for the marathon- fit one at mile 10 and then every 3-4mi if my stomach holds together.
Splits were:
8:04wu mile, 7:14, 7:08,7:07,7:22,7:24,6:58,7:00,6:56,7:22,6:52, 7:00,7:26, 6:52, 7:52 (incl 80 sec stop at the mouth of the canyon to douse myself and refill water),6:52,6:47,6:46, 9:04cd mile.

The goal was 18 in 2:12. Actual was 18 in 2:09:10 (7:10mm avg pace). This was another aided long run, but it's encouraging to run close to goal MP in the closing miles on legs that have been beaten up a bit coming down the canyon. However, I have no intention of doing another down canyon run like that for a long time.

Saturday Jul 6, 2013 #

7 AM

Trail Run 34:40 [3] 4.06 mi (8:32 / mi) +250ft 8:04 / mi
slept:8.7 weight:138.6lbs shoes: Montrail Rogue Fly

Easy on the pipeline trail

8 AM

Bouldering 15:00 [3]

Worked the white wave. Got to second last move on first go. Some holds were seeping and got wetter while I was there.4 burns. No send but fun, unlike last time.

Friday Jul 5, 2013 #

8 AM

Road Run 1:12:46 [3] 8.03 mi (9:04 / mi) +300ft 8:45 / mi
ahr:121 max:138 slept:9.5 weight:139.4lbs shoes: ProGrid Ride5

Nice and easy with B. Legs tired but head good. Slept like the dead last night. We used the white noise app to drown out any fireworks noise in the hood.

4 PM

Road Run 32:47 [3] 3.65 mi (8:59 / mi) +50ft 8:52 / mi
shoes: Grey/Red Lunarglide

Hot.

Thursday Jul 4, 2013 #

Note
slept:8.5 weight:140.4lbs

I feel really tired this morning. It's raining buckets, which it actually a good thing. The 5k should be interesting. Maybe I'll surprise myself.

7 AM

Road Run warm up/down 1:00:26 [3] 6.91 mi (8:45 / mi) +150ft 8:34 / mi
shoes: Kinvara5B

25:01 2.84mi wu
35:25 4.07mi cd

8 AM

Road Run race (Murray Fun Days 5k) 18:59 [5] 3.13 mi (6:04 / mi) +75ft 5:56 / mi
shoes: BrooksT5

14th OA, ,2nd M35-39
6:04,6:00,6:14,43sec
Hot, humid, and thankfully overcast. That was a hard course. Uphill to gradual down, turnaround, gradual up, down, to up, to gradual down. I think it was more humd this morning than it was when we ran in KY 2 years ago. Tough day for everyone. Surprised to place in the top 20. It slower than I'd hoped, but fine as I haven't rested at all for it. B was third woman and won $50. Rad.

Wednesday Jul 3, 2013 #

6 AM

Road Run 1:15:14 [3] 9.4 mi (8:00 / mi) +275ft 7:47 / mi
slept:7.3 weight:139.6lbs shoes: Asics Gel-Lyte 33 v2

Easy to mod with josh around sugarhouse area. Run 2 loops of the SHP rd loop and sprinted the climb past the fountain. Other than that, pretty mellow run.

7 AM

Strength Training (KB quick) 6:00 [3]

Tuesday Jul 2, 2013 #

6 AM

Road Run tempo (7mi @goal MP) 1:31:10 [4] 12.05 mi (7:34 / mi) +150ft 7:29 / mi
slept:7.0 weight:139.6lbs shoes: Kinvara5B

2.6mi wu to/ on the track. Goal pace was 6:45
8000 on the track in (hit lap every 800m):
1: 3:20, 3:19
2: 3:23, 3:22
3: 3:20, 3:20
4: 3:23, 3:22
5: 3:22, 3:21
Physically I was feeling ok, but I was getting bored. So, at 8000 I grabbed my shirt and bottle, ascended the "switchbacks" out of the stadium, and hit the road. I didn't stop my watch, so first .2 of mi6 was slow.
6: 6:56 (first .5mi in 3:43)
7: 6:26 (just wanted to get it done)
2.4mi cd. Aside from some lower back stiffness on the track, I felt pretty good. I should have run mi7 on pace and then one more mile at MP. So much for practicing patience.

My legs might not feel great on Thursday for the 5k. But, I want to know that I can run fairly relaxed at 6:45mm for increasingly longer periods of time while also increasing the length/ speed of my long runs.

3 PM

Trail Run 1:00:45 [3] 5.05 mi (12:02 / mi) +1100ft 9:58 / mi
ahr:129 max:152 shoes: Montrail Rogue Fly

Easy 2.5mi up white pine lake trail with B and back. Legs pretty good.

Monday Jul 1, 2013 #

6 AM

Road Run 45:48 [3] 5.02 mi (9:07 / mi) +100ft 8:57 / mi
slept:7.5 weight:139.2lbs shoes: Grey/Red Lunarglide

Easy and slow with B. Legs and body felt generally ok.

8 AM

Bouldering 12:00 [3]

No send today. Hot in the shade.

12 PM

Strength Training (KB quick ) 7:00 [3]

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