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Training Log Archive: chino

In the 31 days ending Oct 31, 2019:

	activity	#	time	miles		km		+ft
	Road Run	12	11:40:23	87.16	(8:02)	140.27	(5:00)	3182
	Sport Climbing	3	7:30:00
	Bouldering	5	5:51:00
	Trail Run	2	2:12:09	13.66	(9:40)	21.98	(6:01)	1771
	Hiking	3	1:32:40	3.27	(28:20)	5.26	(17:37)	1549
	Strength Training	4	18:00
	Dog Jog	1	4:28	0.51	(8:45)	0.82	(5:26)
	Total	30	29:08:40	104.6		168.34		6502
averages - sleep:8.4 weight:136.6lbs

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Thursday Oct 31, 2019 #

Note
slept:8.1 weight:136.2lbs

Slept through the night. Lower back a little stiff this AM. Plan is trail run after work.

4 PM

Road Run 1:02:15 [3] 7.55 mi (8:15 / mi) +285ft 7:58 / mi
ahr:142 max:165 shoes: NB 880v8

20min jog, 10x 30sec hard on 2 minutes. Legs started to loosen up a little the last 2 reps, pace in 540s. Left IT band almost woke up at 5.7mi but never got flared up. Hip was good. Hip flexors just don't feel super mobile. Overall, though, likely the best run I've had since the race.

Wednesday Oct 30, 2019 #

Note
slept:9.1 weight:136.2lbs

Got to sleep in a little b/c of AM district meetings. Back and hips feel stiff. Jeez. Gym after work today. Good sleep though.

3 PM

Bouldering (Gym) 1:30:00 [4]
shoes: 5.10 Dragon

Sent a v6 in the cave I couldn't start when it was set. Tried some 7s and an 8. Pretty fun. Felt ok.

Tuesday Oct 29, 2019 #

Note
slept:8.4 weight:136.2lbs

Lights out at 8:30 but woke a couple times. Dreams about ghosts. Feel decent this AM. Cold and snowing. Try to get out after work. Not forcing anything though.

4 PM

Road Run 50:24 [3] 6.09 mi (8:17 / mi) +216ft 8:00 / mi
ahr:140 max:155 shoes: Ride ISO- Orange

Slow and easy. Low RPE but HR stayed kinda high. Oh well. Cold, wind, but sunny. Left IT band got pissed last 1-2 miles. Nice job getting out.

Monday Oct 28, 2019 #

Note
slept:7.7 weight:136lbs (rest day)

Only woke once during the night. Decent sleep but up late watching Scream. Kinda smashed this AM. Jeez.

Sunday Oct 27, 2019 #

Note
slept:9.6 weight:136lbs

Back a little stiff this AM. Been dumping snow all morning. Plan is to run somewhere. TBD.

11 AM

Trail Run 1:25:27 [4] 9.1 mi (9:23 / mi) +1265ft 8:18 / mi
shoes: Hoka SI2 - Red

HRM crazy today. CC trails from Ballard-Ann's-CH. First half uphill. Legs held up well enough. Left IT band got a little pissed and hip flexors were stiff the last couple miles. Overall, though, a decent run. Cold, windy, snow. Winter is here today.

Saturday Oct 26, 2019 #

10 AM

Road Run 45:36 [3] 5.06 mi (9:01 / mi) +235ft 8:38 / mi
ahr:133 max:150 slept:9.5 weight:136.2lbs shoes: NB 880v8

Slow and easy w/ B. Sunny and cool out. The best my body has felt since the race. 1x 20sec uphill stride. Nice jog.

12 PM

Sport Climbing (American Fork) 2:00:00 [4]
shoes: Anasazi Arrowhead pt2

Mellow day out w/ B and Michael.
Repeat 1st go 11b, 11b, 11a; 2 hung(?) 11d. Ugh, unsent Division. Oh well. Fun to get out and get a little mileage before cold and snow roll in. Def felt weaker than expected. Got tired fast. NBD.

Friday Oct 25, 2019 #

Note
slept:7.0 weight:136lbs

Woke at 4:15 thinking about adulting stuff. Not sure if I fell asleep again. But, I got up at 5:25. Hoping to get out of work as not-late as possible, and then hit the gym.

3 PM

Bouldering (Gym) 1:09:00 [4]
shoes: 5.10 Dragon

Fun sesh w/ B. Flashed a v5 and two v6s. Worked two 7s. Felt pretty good.

Thursday Oct 24, 2019 #

Note
slept:8.3 weight:136lbs

Body ok this AM. Plan is gym after work.

4 PM

Strength Training 9:00 [3]

Got out of work late. Gym tmw after work.

10 ring push ups every minute for 10 minutes
A few sets of assisted one arm pull ups on the portable HB
Some core

Wednesday Oct 23, 2019 #

5 AM

Road Run 54:18 [3] 6.4 mi (8:29 / mi) +273ft 8:09 / mi
ahr:132 max:149 slept:7.7 weight:137.6lbs shoes: NB 880v8

Easy. Felt good first 3mi or so, and then left IT band woke up and got progressively fussier. Started to affect my gait, which woke up my left hip. NBD. I'll take the next day or 2 off form running. I need to take some time to figure out what I'm psyched on b/t now and Boston. Finally, I'm mentally ready to focus on totally recovering from St. G. Better late than never.

Tuesday Oct 22, 2019 #

5 AM

Road Run 43:35 [3] 5.24 mi (8:19 / mi) +198ft 8:02 / mi
ahr:134 max:163 slept:7.5 weight:136lbs shoes: Ride ISO- Orange

Easy hood jog. Overdressed. Overall, body felt better. Left hip was barely noticeable. Hip flexors didn't feel super mobile, but didn't hurt. Right hamstring was a little stiff. Left IT band didn't get pissed until the last mile or so, but not too bad. Ended w/ one 30sec uphill stride.

Back a little stiff on the rt side when I woke. Took 400mg ibu. Despite the long list of things tight or sore, I'm feeling more recovered. The past 2 climbing days beat me up a bit. But, I'm bouncing back.

Monday Oct 21, 2019 #

Note
slept:7.2 weight:136.4lbs (rest day)

Slept not well or enough. Legs feel ok this AM. No hip pain so far. Mini back spasm before bed last night. Took 600mg ibu. Feels ok this AM. Not surprised after Moon Board sesh. So, I feel pretty smashed today. But, overall, my body feels better out of bed today than it has since the race.

4 PM

Strength Training 3:00 [3]

75 ring push ups: 20, 12, 10, 10, 12, 11

Sunday Oct 20, 2019 #

9 AM

Road Run 1:10:00 [3] 8.38 mi (8:21 / mi) +563ft 7:51 / mi
ahr:140 max:160 shoes: Saucony Ride ISO- Blue

Hmmm. Not a great one. QH loop CW. Felt ok at first, but couldn't keep hr down. Hip flexors felt stiff. Left knee/ IT band hurt last 3 miles. Stopped to stretch patellar tendon at 6mi. Oh well. Cold and gray-ish.

1 PM

Bouldering (Gym) 1:42:00 [4]
shoes: 5.10 Dragon

Fun in Lehi w/ B and Michael. Flashed a v5 and v6. Sent another v5 and v6 2nd go each. Worked a v7. Tried some problems on the Moon Board, which were hard and cool. Got me psyched to work on power. Decent bit of mileage today. Tried hard.

Saturday Oct 19, 2019 #

8 AM

Note
slept:8.5 weight:136.4lbs (rest day)

Slept ok. Lights out at 9:40 but woke a few times and took a while to fall back asleep. Body feels ok.

Friday Oct 18, 2019 #

10 AM

Road Run 32:34 [3] 3.75 mi (8:41 / mi) +211ft 8:15 / mi
ahr:136 max:156 slept:10.2 weight:136.4lbs shoes: Saucony Ride ISO- Blue

Slept til 8:50. Body feels a little wrecked from BCC yesterday. Legs felt better from the start today. Hips still kinda stiff. Rt hamstring a little tight. NBD. Was going to go 5-7 but thought about how the objective right now is full recovery from St. G. So, cut it short. Stretch. Chill. Don't derail the recovery.

Thursday Oct 17, 2019 #

9 AM

Road Run 50:29 [4] 5.12 mi (9:52 / mi) +216ft 9:29 / mi
ahr:125 max:156 slept:9.5 weight:137.2lbs shoes: NB 880v8

Slow and easy w/ B. Hip is better. Now more stiff than sore. 2x 10-12sec hs. Let it roll down a couple hills, which felt decent. Feeling better.

Partied a bit much last night. Kind of a draining day at work. NBD. Lots of frosted brownies. Psyched for the long weekend.

12 PM

Hiking 36:00 [3] 0.9 mi (40:01 / mi) +700ft 23:02 / mi

To / from Gnar Wall

1 PM

Sport Climbing (BCC) 2:30:00 [3]
shoes: Anasazi Arrowhead pt2

W/ B and Michael. Warmed up at Battalion of Saints Wall. Flash 10a, 10c. Hiked up to Gnar Wall. Got to the anchors on Gnarth Brooks Direct (12a) and didn't stick a huck to the horn above the anchors. Should've clipped from previous hold. Whatev. Put up a good fight on it. Fun to check out some new spots. Body felt fine.

Wednesday Oct 16, 2019 #

Note
slept:7.7 weight:137lbs

Up a little late watching Ma, and then reading. Feel ok this AM. Hip is doing better. Gym after work, then 4 day weekend.

4 PM

Bouldering (Gym) 30:00 [3]
shoes: 5.10 Dragon

Low energy, low mo after busy day at work. Didn't eat or drink enough. Ugh. Nothing harder than v4. NBD. 2x 7:3 HB/ 3min rest. Getting the run itch bad.

Tuesday Oct 15, 2019 #

5 AM

Road Run 41:24 [3] 4.5 mi (9:12 / mi) +155ft 8:55 / mi
ahr:128 max:151 slept:7.0 weight:137.6lbs shoes: Saucony Ride ISO- Blue

Woke 10min before 4:35 alarm and debated whether or not to run. Hip was feeling ok. Slept with the OPTP(?) belt on again. Wore it all day yesterday. Glad I went. I could feel my hip from the start. But, it wasn't bad. Legs slowly loosened up after a 10min 1st mile. Did some drills.

Nothing really hurt. Hip flexors just felt stiff. 3x 10sec hs at the end, plus drills. Hip didn't hurt at all for a minute or so at the end. I forgot about it. The hill sprints felt good. Good job not trying to run any longer. This was for movement, not fitness. Encouraging run.

Typing this at work, things feel good. No hip pain walking from the car to the office. Keep being conservative. But, I think I'm slowly bouncing back.

Monday Oct 14, 2019 #

Note
slept:8.4 weight:136.8lbs

Slept ok. Body feels ok. Brain is a POS. Maybe rest day. TBD.

4 PM

Strength Training 3:00 [3]

4x 15 ring push ups

Sunday Oct 13, 2019 #

Note
slept:9.4 weight:136.2lbs

Decent sleep after getting to bed after 11. Cloudy brain but ok. Left hip is there, but better. I could out on my shorts w/out it screaming at me. I think it may be my QL, not the SI.

12 PM

Trail Run 46:42 [3] 4.56 mi (10:14 / mi) +506ft 9:16 / mi
ahr:139 max:151 shoes: Orange Ride 10

Slow and stiff from O. Smith Hotter than expected. Could've been worse. Typical first run back. Probably worse b/c I'm a little broken after yesterday. Left hip bugging me from the start but not awful. Didn't get me as psyched as I'd hoped. Just tired.

Saturday Oct 12, 2019 #

Note
slept:9.7 weight:136.4lbs

Decent sleep. Nose stuffy this morning. Stretched a few times last night. Hip still hurts, maybe a little better. Not taking ibu, didn't take any yesterday.

11 AM

Hiking 30:47 [3] 1.27 mi (24:14 / mi) +823ft 15:01 / mi

To the crag. My pack felt super heavy. Whoa. Extra weight with lots of clothes and hot drinks.

12 PM

Sport Climbing (Pop Tire Cave) 3:00:00 [4]
shoes: Anasazi Arrowhead pt2

Onsighted 2 of the warm ups: 10b, 11a/b. Sent the 12a warm up 2nd go. 2 (or 3?) hung the 12b-ish section of a 13a. Got half way up another 12a but fell missing a jug and called it a day.

Cool crag. No one else there. It didn't make me miss sport climbing. It kind of reminded me of the Cathedral, which I didn't think was that rad. What do I know? Anyway, it was awesome to disappear all day w/ B, C, and Michael.

5 PM

Hiking 25:53 [3] 1.1 mi (23:32 / mi) +26ft 23:01 / mi

Found a more direct route on the way down. Legs were toast. Hip felt decent with hip belt on.

Friday Oct 11, 2019 #

Note
slept:7.0 weight:136.4lbs

At work til 9 last night. Left hip hurts this AM. Over it. Survive the day.

Thursday Oct 10, 2019 #

Note
slept:8.0 weight:137.8lbs

Left hip still hurts. Grrr. 400mg ibu when I woke. Plan is to hit the gym b/t work stuff.

3 PM

Bouldering (Gym) 1:00:00 [4]
shoes: 5.10 Dragon

Good to move and breathe a little. Flashed two v5s, sent another 2 within a try or 2. Tried a 6 and 7. Got tired fast. NBD. Cooled down well on V1-3. 2min abs upstairs after.

My right hip has been feeling off and on better. I think I found the stretch that's helping the most. Foot up on a chair and bend over the raised knee. It's feeling more mobile. Don't rush it. Starting to miss running today though.

Wednesday Oct 9, 2019 #

Note
slept:8.0 weight:137.8lbs (rest day)

Tired today. Left hip still hurts. Not going to take any ibu today, though I only took the 400mg in the AM yesterday. Do I need to move around more or less? Maybe gym after work.

6 PM

Note

Unexpected 10 hours at work. Another big one on tap tmw. Err on the side of recovery, whether I like it or not. S**t.

Tuesday Oct 8, 2019 #

Note
slept:8.3 weight:137.8lbs (rest day)

Dog woke me up at 5. NBD. Slept pretty well. Left hip still hurts. Going to stop doing the SI exercises until it feels better. Overall, legs feeling better though.

Monday Oct 7, 2019 #

Note
slept:8.3 weight:137.6lbs (rest day)

Both legs are sore now. So, I'm more balanced. 400mg ibu when I woke. Try to stay mobile today. Woke up a few times, but slept ok overall.

4 PM

Strength Training 3:00 [3]

5x 12 ring push ups

Sunday Oct 6, 2019 #

Note
slept:10.5 weight:137.6lbs (rest day)

Legs, esp left hip, hurt. Head good though. Took 400mg ibu. Haven't taken any since about 6:20 yesterday AM.

Saturday Oct 5, 2019 #

Note
slept:7.0

In bed at 7. Out of bed at 2:45. Woke a few times but generally slept well. Took 400 mg ibu. Total of 900 yesterday. I can feel my hip. But it’s not bad.

7 AM

Road Run warm up/down 4:50 [3] 0.45 mi (10:45 / mi) +32ft 10:04 / mi
shoes: Teal Freedom ISO2

Easy jogging, drills, and 1 stride. Crowded and dark but it had to do.

Road Run race 2:56:40 [5] 26.25 mi (6:44 / mi) +486ft 6:37 / mi
ahr:160 max:181 shoes: Teal Freedom ISO2

4 gels @ 9, 13, 17, 21. Drank gatorade starting at mi 7, and then on non-gel AS. Hit 13.1 in 90:06. Hardest part of the race was getting passed at mi12-ish by the 3 hour pace guy. Wtf? Passed him b/t 14 and 15 and never saw that group again. Felt strong the last 10k. Dang, that was still really hard. Really psyched, esp since I was considering not even going down there on Thursday. Hell, Colleen still went to Doha.

Friday Oct 4, 2019 #

Note
slept:9.0 weight:136.4lbs (rest day)

Hip still sore. Took 600mg of ibu before bed last night and 400 this AM. Rest/ travel day.

Thursday Oct 3, 2019 #

Note
slept:8.6 weight:135.8lbs

Skipped the AM run to let the hip chill. I can feel it out of bed. But, it feels better. May jog easy after work. Wearing compression around...below the iliac crest. Feeling optimistic. Remember to eat and drink today. Work has been crazy.

5 PM

Road Run 27:31 [3] 3.27 mi (8:25 / mi) +140ft 8:05 / mi
ahr:136 max:149 shoes: NB 880v8

Easy + 4 strides. Unsurprisingly, I felt like crap for most of it after 9+ hours at work. Left hip hurt, but I could turn my legs over. Tmw is a rest/ travel day. Obviously, not the way I wanted to feel at this point. But, there it is.

Wednesday Oct 2, 2019 #

5 AM

Road Run 40:47 [3] 5.1 mi (8:00 / mi) +172ft 7:45 / mi
ahr:137 max:160 slept:8.3 weight:135lbs shoes: Saucony Ride ISO- Blue

Weight is too low. Decent jog in cold-ish temps. Left hip was fine, but could still feel it. Just keep doing the exercises. 4x 30/30. Just being too mental. Stay cool. I got this.

Tuesday Oct 1, 2019 #

Note
slept:8.4 weight:135lbs (rest day)

Decent sleep. Head and body a little better. All day work training today. Keep foam rolling.

4 PM

Dog Jog 4:28 [3] 0.51 mi (8:45 / mi)
shoes: Kiger 4

At the park w/ C. Hip not bad on the grass.

Came home and watched a few youtube vids for sacroiliac exercises and been doing those all evening. Seem to be helping. Jog on tap for tmw AM.

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