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Training Log Archive: chino

In the 31 days ending Aug 31, 2021:

	activity	#	time	miles		km		+ft
	Trail Run	9	11:42:07	59.07	(11:53)	95.06	(7:23)	12837
	Road Run	10	8:24:11	57.48	(8:46)	92.5	(5:27)	4439
	Cycling- Road	4	8:17:03	129.44	(15.6/h)	208.31	(25.1/h)	9387
	Gravel Bike/ Dirt	1	4:49:12	48.37	(10.0/h)	77.84	(16.2/h)	6300
	Strength Training	31	1:07:00
	Yoga/ Stretching	1	9:00
	Total	56	34:28:33	294.36		473.73		32964
averages - sleep:7.8 weight:136lbs

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Tuesday Aug 31, 2021 #

Strength Training 2:00 [3]
slept:8.8 weight:137.2lbs

Lights out at 7:15! Good sleep. Just core and push ups this morning. I'll do weight stuff after work. I think that bugs the PF a little.

5 AM

Road Run 48:10 [3] 5.51 mi (8:45 / mi) +298ft 8:19 / mi
ahr:127 max:153 shoes: Revel 4

Easy. No ibu. PF awake but mobility was good. I think things are getting better. Nice job keeping it easy the whole time. Shorter pre-run routine. Just did hamstring fascia floss with heat on. Trying to figure out what really helps and what's just excess. What I did today seemed just right.

Felt like a runner this morning. Keep up the PT and gradual build up.

New shoes felt pretty good, though maybe a 1/2 size too big. Got them off REI online clearance. NBD.

Monday Aug 30, 2021 #

Note
slept:8.0 weight:137.2lbs (rest day)

Body ok out of bed. Calves a little tight but legs just felt like I'd run hard yesterday.

Trying something different today- not doing the AM strength stuff. Save it for after work.

Strength Training 3:00 [3]

Sunday Aug 29, 2021 #

Strength Training 3:00 [3]

7 AM

Road Run 1:30:16 [5] 10.54 mi (8:34 / mi) +1819ft 7:22 / mi
ahr:147 max:173 slept:7.8 weight:137lbs shoes: Brooks Catamount

400mg ibu. Woke at 5:40 w/out an alarm. Psyched to get out early-ish.

Parked in lot just above BH TH. Up the rd to to Big Water, 4.8mi in 45:23. Legs were really good so ended up TT'ing it fr the most part. Ran 2.2mo on trail, then back on the rd a A Basin TH. Let it roll on the down. Mi 10 in 6:23 aided. PF and hamstrings were awake but mobility was good.

Maybe most solid effort since all this PF "stuff" started. TBD how much I pay for it later. Psyched to run faster today though. Surprised how good my legs felt after yesterday- what I had hoped for.

Saturday Aug 28, 2021 #

Strength Training 2:00 [3]

9 AM

Trail Run 2:59:38 [3] 13.11 mi (13:42 / mi) +3099ft 11:12 / mi
ahr:121 max:153 slept:9.0 weight:135.4lbs shoes: Peregrine 10

400mg ibu
MoPi- GWT CCW loop w/ B from Big Mt switchback. Legs heavy but ok. Run/ hike at B's pace. The loop had some cool sections. PF got a little mad the last couple miles but not bad.

Friday Aug 27, 2021 #

Strength Training 2:00 [3]
slept:7.7 weight:135.8lbs

Lights out at 8:45 but woke at 3 and took a while to fall back asleep. Body ok out of bed. PF a little bit awake as I type this but still feeling like I'm heading in the right direction.

Last night we walked about a mile total to get to /from an event at SHP and nothing hurt during or after. So, that's another good sign.

Rest today. Longer run tmw. Def not doing WAR. Last week at work cooked me and the bike mo evaporated. Oh well.

Thursday Aug 26, 2021 #

Strength Training 2:00 [3]

5 AM

Road Run 45:11 [3] 5.26 mi (8:35 / mi) +274ft 8:11 / mi
ahr:128 max:151 slept:7.1 weight:137.2lbs shoes: Guide 13

Slept ok. Precautionary 400mg ibu, although I didn't feel too bad out of bed. Left PF was awake but mellow during the run for the first ~4mi. Need to go easier on these easy days. Whoops. Easy to mod effort.

The foam roller on the PF doesn't seem to go deep enough now, so using the orb more, which I think is a good sign. Keep it up.

Wednesday Aug 25, 2021 #

Strength Training 2:00 [3]
slept:7.8 weight:137.6lbs

Fat from ziti and ice cream last night. Nice. 2nd day of yard work after work. PF hasn't been too mad this AM. Sat on the foam roll and orb quite a bit last night. Doing the knee to opposite shoulder stretch. May be helping...

Plan to run in Millcreek after work.

4 PM

Trail Run 1:27:37 [4] 6.36 mi (13:47 / mi) +2595ft 9:56 / mi
ahr:142 max:171 shoes: Canyon TR

Up Grandeur in 50:09. No poles today. Def went too hard but was digging being up there. PF was kinda pissed but moving on the up. PF was ok on the down, but legs were jello. Kinda cool and overcast. Kinda bummed that my legs got so hammered. Frustrated to have this issue for so long.

Didn't dig the shoes on the down. Felt mushy and wobbly.

Tuesday Aug 24, 2021 #

Strength Training 2:00 [3]

5 AM

Road Run 49:32 [3] 5.61 mi (8:50 / mi) +296ft 8:25 / mi
ahr:126 max:157 slept:7.0 weight:136.4lbs shoes: Ride ISO2 -Blue/Gray

Slow, stiff first 2mi but PF/ legs came around 2nd half. 6x 30/30 felt good. Good to get on the rd, lengthen my stride.

Monday Aug 23, 2021 #

Strength Training 2:00 [3]
slept:7.0 weight:136.4lbs (rest day)

Didn't sleep well. Woke at 2:40 and took an hour to fall back asleep. Hamstrings so tight out of bed. PF not bad though.

Sunday Aug 22, 2021 #

Strength Training 2:00 [3]

9 AM

Trail Run 55:36 [3] 5.15 mi (10:48 / mi) +723ft 9:32 / mi
ahr:129 max:149 slept:10.2 shoes: Brooks Catamount

Slow and east in Darby Canyon outside Driggs after driving about an hour south form the CG. Legs stiff but PF wasn't bad. 1st 3.3 on the Apsen trail, then the rest out and back on the FS rd (which I should've run on the whole time). Pace got to mid 7s in last mile. Nice run in cool temps in the woods.

Saturday Aug 21, 2021 #

Strength Training 2:00 [3]

8 AM

Trail Run 14:15 [3] 1.56 mi (9:08 / mi) +17ft 9:02 / mi
shoes: Brooks Catamount

9 AM

Trail Run race 1:00:38 [5] 8.06 mi (7:31 / mi) +509ft 7:06 / mi
ahr:172 max:177 slept:8.0 shoes: Brooks Catamount

Perfect temps and conditions. Low 50s, damp trails. Went out w/ Chris who took the lead once we hit the dirt. Passed him after ~2mi, then I got passed by Trae right after that. I kept Trae in sight for most of the next ~3.5mi but started gaining on him on the descent off the big climb. We hit the AS and I saw that he was doing the 25k. Ha! So I was able to dial it back a bit but kept the effort steady to the finish. Cool to get the unexpected win and my first payday. So much fun to run hard through the woods. Awesome park. Haven't seen my HR that high in a long time.

400mg ibu.

10 AM

Trail Run 13:28 [3] 1.05 mi (12:49 / mi) +18ft 12:37 / mi
shoes: Brooks Catamount

Friday Aug 20, 2021 #

Strength Training 3:00 [3]
slept:6.8 weight:136.4lbs

Brain is cooked this AM. Up too late watching youtube videos about piriformis. The PF is awake this AM, maybe from the stretching and LAX ball. Whatever. Get through work with a smile, then we're off to ID to race tmw!

Thursday Aug 19, 2021 #

Strength Training 2:00 [3]

Did functional core stuff, instead of plank today. Try that for a while.

5 AM

Road Run 48:30 [3] 5.18 mi (9:22 / mi) +298ft 8:53 / mi
ahr:119 max:146 slept:6.8 weight:136.2lbs shoes: Ride ISO2 -Blue/Gray

400mg ibu
Cool, mist, smoke. 1st 2mi were slow and stiff but not painful. Legs were actually decent last 2mi. Determined to fix this PF issue. Good AM run. TBD how things feel later. I've been having to sit so much. I notice that I lean left when I'm showing ppl my monitor. QL/ PF pain is worse on the left. Hmm...

Wednesday Aug 18, 2021 #

Strength Training 2:00 [3]

5 AM

Yoga/ Stretching 9:00 [3]
slept:7.2 weight:136.2lbs

Ok sleep. Power went out last night after rain/ wind storm. Low back and legs feels stiff but not really painful. Do yoga after work!

5 PM

Road Run 27:14 [3] 2.2 mi (12:23 / mi) +200ft 11:24 / mi
shoes: Ride ISO2 -Blue/Gray

Walk down, run up near home just to get out and move. No ibu. Felt ok. Work is crushing me this week.

Tuesday Aug 17, 2021 #

Strength Training 2:00 [3]
slept:7.4 weight:136lbs

Ok sleep. Need to get to bed earlier. Plan to skip AM runs for a while and stay off road. TBD how that goes. No PF pain this AM(!) but left QL still kinda mad.

Hope to run after work. Feeling more motivated to take time off to resolve all the body stuff.

5 PM

Trail Run 1:17:51 [3] 5.56 mi (14:00 / mi) +1939ft 10:32 / mi
ahr:134 max:153 shoes: Peregrine 10

Up Thayne/ down Deso. Slow and bonky up the climb, kinda stiff but kept moving. Glad I brought a gel. Mi 3 was slow but legs and body overall came around. Last 2mi in thunder and rain. So psyched to ran up there. No ibu.

Monday Aug 16, 2021 #

Strength Training 2:00 [3]
slept:7.4 weight:134.8lbs

So so sleep. Woke at 5, 20min before alarm. Typical. Had a mini back spasm reaching down to pick up my sandals to take out the dog. Jeez. Took 400mg ibu, did the AM routine. Feeling ok 2 hours later. Quads kinda sore, but not awful.

Crazy next couple work weeks on tap. Be cool. Don't get sick. Try to get p and move regularly. Here we go...

Sunday Aug 15, 2021 #

Note
slept:9.5 weight:135lbs

Big sleep. Legs kinda sore but the AM routine loosened up them up a little. Smoky (can see and smell it) from fire up Parley's Canyon. Grrr. Maybe short run on grass.

Strength Training 3:00 [3]

10 AM

Trail Run 37:42 [3] 4.01 mi (9:24 / mi) +51ft 9:17 / mi
ahr:129 max:156 shoes: Guide 13

Horsepark loops w/ B. 5 x20sec hard on 2min
Legs not too bad. Quads kinda sore. PF had that feels like I'm wearing a hydration belt feeling, which feels fine.

No ibu. Air hazy but didn't smell like smoke, like it did at home. Nice jog. Good job not trying to go longer.

Saturday Aug 14, 2021 #

Strength Training 2:00 [3]

6 AM

Trail Run 2:55:22 [4] 14.21 mi (12:20 / mi) +3886ft 9:48 / mi
ahr:142 max:166 slept:7.7 weight:137.2lbs shoes: Brooks Catamount

Heavy from ziti last night, but it was really good.
Deso trail loop CW from Church Fork. Sofa king rad. Took 400mg ibu as a precaution, but head and body held up well. So psyched to just be up on that trail again and get beat down by the climbs. Solid, steady finish too. The next challenge will be to not be greedy with running going forward. The run high is so much better than the bike high for me.

Friday Aug 13, 2021 #

Strength Training 2:00 [3]
slept:8.5 weight:136lbs (rest day)

Decent sleep. Rest day today and longer trail run tmw.

Thursday Aug 12, 2021 #

Strength Training 2:00 [3]

5 AM

Road Run 52:48 [3] 6.25 mi (8:27 / mi) +339ft 8:02 / mi
ahr:130 max:149 slept:7.2 weight:135.2lbs shoes: Ride ISO2 -Blue/Gray

Easy w/ 5x 30/30. Let it roll on downhills. Legs heavy from the ride yesterday but not too bad. Felt good to be able to jog easy and relatively pain free. PF was there but felt more like I'd been doing squats than actual pain or stiffness. More of a pumped feeling. Good run. Hope to make myself take a rest day tmw and then hit a longer trail run Sat. Run psyche is building. Love it. Leaning more each day away from doing WAR. TBD.

Wednesday Aug 11, 2021 #

Note
slept:7.7 weight:136lbs

Bailed on riding to work today. Woke at 2:30 and decided to sleep in. Feeling on the edge of a cold and generally tired. Work has been good, just busy and tiring. NBD. Maybe ride or run after work. I want to go into the weekend rested and psyched so no need to force anything today thru Fri.

Strength Training 2:00 [3]

5 PM

Cycling- Road 1:25:32 [4] 24.79 mi (17.4 mph) +1138ft
ahr:139 max:162 shoes: WTB Riddler 700x45

Easy to hard in the heat after work. Nice job getting out. Air not as bad this afternoon. Legs and head ok. Just needed to blow off steam after another crazy work day.

Tuesday Aug 10, 2021 #

Note
slept:7.0 weight:135.4lbs

Strength Training 2:00 [3]

5 AM

Road Run 41:42 [3] 5.04 mi (8:16 / mi) +237ft 7:55 / mi
ahr:130 max:149 shoes: Ride ISO2 -Blue/Gray

Easy in cool, but smoky, air. Best run in recent memory. No ibu.

Did the butterfly stretch waiting for the dog to go potty, and I think it helped open my hips a little. Idk. Never really done it as part of the AM circuit. It def wasn't Sunday's ride or sitting at meetings all day yesterday that helped.

Could feel the PF and hamstrings but it felt like they were releasing rather than locking up. TBD how stuff feels throughout the day.

Doing the hamstring stretches w/ the band seems to be helping too.

Really psyched.

Monday Aug 9, 2021 #

Note
slept:7.0 weight:135lbs

Woke at 4:25 w/out an alarm. Here we go...

Strength Training 2:00 [3]

Sunday Aug 8, 2021 #

Strength Training 2:00 [3]

7 AM

Gravel Bike/ Dirt 4:49:12 [4] 48.37 mi (10.0 mph) +6300ft
ahr:138 max:158 slept:7.0 weight:134.4lbs shoes: WTB Riddler 700x45

More WAR course riding. Up the Wall, then out ~6 mile toward and up Duchesne Ridge. Original plan was Wall + D Ridge + Mill Hollow but legs and head were toast today. Smoky air. I guess I'm tired from work and some big rides the past couple weeks. Conditions were dry and loose but I still just missed my Wall PR by less than a minute. Still a solid ride but the least fun I've had riding up there. Lots of OHV and dirt bike traffic plus people driving super fast. Blah blah blah. One little crash on descent of Heber Mt but NBD. Even got stuck behind an RV on final road descent.

Saturday Aug 7, 2021 #

Strength Training 2:00 [3]
slept:10.0 weight:136lbs

Big sleep until almost 8. Whoa. Maybe just do house stuff today and ride big tmw. Smoky air. Kinda wrecked from busy work week. Body feels ok but head not rad. Whatev. No need to force anything today.

Friday Aug 6, 2021 #

Strength Training 2:00 [3]

6 AM

Cycling- Road 1:13:39 [3] 20.74 mi (16.9 mph) +970ft
ahr:123 max:166 slept:7.5 weight:135lbs shoes: Gatorskin 700x32

Easy spin out and back toward CH. Legs decent. Nice AM. Bee flew into my mouth and stung my tongue with 3mi to go. Jeez. Long gravel ride on tap for tmw or Sunday.

Thursday Aug 5, 2021 #

Strength Training 2:00 [3]

6 AM

Road Run 53:49 [3] 6.42 mi (8:23 / mi) +384ft 7:56 / mi
ahr:132 max:156 slept:7.1 weight:137lbs shoes: Ride ISO2 -Blue/Gray

no ibu
PF fine out of bed. Typical first 1.5mi, then lower legs felt stiff and "nervy." Oh well. 3x 20/40 in the last bit up to the MC Cyn toll booth. Decided to get the 10k badge one (ha!). By the end, the PF was fine but the left hip (original issue) woke up. Whatever. Decent run.

Wednesday Aug 4, 2021 #

Strength Training 3:00 [3]
slept:6.6 weight:136.2lbs

Up late watching Olympics. Up before alarm. Busy work day on tap.

6 AM

Cycling- Road 53:51 [3] 15.86 mi (17.7 mph)
shoes: Gatorskin 700x32

Decent ride to work in the yellow air. Probably not the best day to ride to work. Legs still feel tired from the weekend. Nice Am though. Traffic not as bad as I thought it would be. Junk show on tap at work today. Get psyched.

Tuesday Aug 3, 2021 #

Strength Training 2:00 [3]

6 AM

Road Run 46:59 [3] 5.47 mi (8:35 / mi) +295ft 8:10 / mi
ahr:123 max:144 slept:7.1 weight:135.6lbs

Woke at 2 and took a while to fall back asleep. PF was good out of bed. All the AM routines (dog, PT, etc.) took 50min this AM. Gave myself an hour, so that's cool. No ibu again. First mile was typical but PF was a little more awake which is weird bc it felt better out of bed. Last half of run felt good. Legs tired from the weekend. I think I expected to feel as good as I did on Friday. NBD.

Monday Aug 2, 2021 #

6 AM

Strength Training 2:00 [3]
slept:8.0 weight:135.6lbs (rest day)

Slept so so. Crazy thunderstorm last night made for a stressful last hour before bed as things were leaking and blah blah blah.

Foggy brain but body feels ok. Typical PF pain out of bed but seems to be diminishing. Keep doing the PT stuff.

Sunday Aug 1, 2021 #

Note
slept:9.5 weight:134.4lbs

Strength Training 2:00 [3]

9 AM

Cycling- Road 4:44:01 [4] 68.05 mi (14.4 mph) +7279ft
ahr:138 max:166 shoes: Gatorskin 700x32

Up Emigration mellow in 39:21, up the Parley's 5.2mi section in 35:07, mellow through PC, then up Empire- Guardsman (some steep sections. Whoa.) Descent down BCC was great- light rain, cool temps, home via Wasatch. Body and head held up well. Maybe it was just that 42x34 was my easiest gear, but the last climb may have been the hardest rd climb I've ever done. Nice job. Back to gravel next weekend.

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