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Training Log Archive: chino

In the 31 days ending Oct 31, 2022:

	activity	#	time	miles		km		+ft
	Road Run	23	30:25:33	220.15	(8:18)	354.3	(5:09)	12999
	Trail Run	4	7:04:49	44.27	(9:36)	71.25	(5:58)	3921
	TRACK!	3	3:41:56	27.44	(8:05)	44.17	(5:01)
	Yoga/ Stretching	30	2:50:00
	Strength Training	24	1:06:22
	Skateboarding	1	10:00
	Total	79	45:18:40	291.86		469.71		16920
averages - sleep:7.9 weight:133.9lbs

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Monday Oct 31, 2022 #

5 AM

Yoga/ Stretching 2:00 [1]
slept:7.0 weight:133.8lbs (rest day)

Kept waking up. Wheels spinning. Body feels decent this AM, overall. Ready for a reset/ R&R week.

4 PM

Strength Training 5:00 [3]

30lb db press: 12, 12, 16, 15
squats- 2x 15 @body weight, 1x 15 @5lb
Garage stuff- ring push ups, RR pull ups, boulder heartbeat: ~60 total reps bt the exercises. Want to get better at pull ups again.

Sunday Oct 30, 2022 #

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

2min plank

10 AM

Road Run 1:39:10 [3] 10.73 mi (9:15 / mi) +1164ft 8:23 / mi
ahr:132 max:156 slept:10.5 weight:133.4lbs shoes: Ride 15 - Gray

Form how to parleys/ BST, back around Tanner. Really nice morning. Legs and head fine. Legs really good on the up. Some left shin pain off and on, but not bad. Body ready for a rest day/week. Feel really good about the past 3 weeks. Nice work.

12 PM

Strength Training 1:00 [1]

2x 12 @15lb KB curl+ press

Saturday Oct 29, 2022 #

8 AM

Yoga/ Stretching 2:00 [1]
slept:10.0 weight:133.6lbs

Big sleep. Watched Barbarian last night- pretty good.

10 AM

Road Run 43:18 [3] 5.3 mi (8:10 / mi) +94ft 8:02 / mi
shoes: Nike Pegasus 39

From home to Highland HS track

11 AM

TRACK! 2:37:24 [4] 19.09 mi (8:15 / mi)
ahr:139 max:152 shoes: Nike Pegasus 39

Started CCW and changed direction every 8k. Lapped watch every 1600. Times were 7:55 to 8:58 (extra ~.1mi to see if bathroom was open, fill flask at water fountain). Went off hr, goal was sub 141 until last few miles. Def not a great AS set up from the vest on a bench. NBD, but it cost me time every 5th lap.

Gel at 60, 90, 120, 150
Skratch every other mile starting ~4.6mi, and then Skratch only during last couple miles. Could've kept going but felt satisfied with over 30k on the track. Things were hurting a little but not surprisingly so. Nice job keeping my head in it. It's fun to get into the later miles and have energy to be able to speed up. Sub 4hrs will be hard. But, I'm feeling more confident after the past 3 weeks.

Walked to the bathroom in SHP after. B picked me up. Had planned on maybe getting an Uber home but didn't need to. Nice conditions today. Good one.

63.9k total on the track for the week.

Friday Oct 28, 2022 #

5 AM

Road Run 1:00:38 [3] 7.36 mi (8:14 / mi) +166ft 8:04 / mi
ahr:135 max:154 slept:5.0 weight:134.4lbs shoes: Brooks Glycerin Gray/Blue

Up way late after work ran late. Felt pretty awake, woke 2min before 4:09 alarm. Legs and head pretty good. Coldest morning yet. Ended up at the track for 5k. Pace avg'd just under 8min/1600.

33.1k so far for the week on the track= 16.9k or more tmw. Nice.

6 AM

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

2min plank + 20 push ups, 1x 30 @30lb db heartbeat

Thursday Oct 27, 2022 #

5 AM

Road Run 1:01:39 [3] 7.31 mi (8:26 / mi) +311ft 8:06 / mi
ahr:129 max:145 slept:7.8 weight:134lbs shoes: Ride 15 - Gray

Lights out at 7:58 last night. Felt like I got good sleep, body pretty good out of bed. The run was fine- legs didn't really feel decent until last 2mi. Getting used to wearing all the clothes again.

2k CW on the track just to check the box. Plan to run again bt shifts today. TBD. Head not awesome today. Work and home stuff weighing on me. For the first time in years, I feel sad that winter is on the way. Jeez. Ride it out.

6 AM

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

incl 2min plank + 25 push ups

4 PM

TRACK! tempo 32:05 [4] 4.13 mi (7:46 / mi)
shoes: Nike Pegasus 39

1mi wu (.35mi rd, 1k on track)
3200 T in 6:59, 6:37
1.15mi cd (1k track, .53mi rd)

Should've warmed up more- couldn't turn legs on first half of T. Oh well. Cool, some wind but overall nice temps. Nice job getting out again before the PM shift. Didn't wear the HRM.

28.1k total on the track since Sunday.

Wednesday Oct 26, 2022 #

5 AM

Road Run 31:42 [3] 3.8 mi (8:20 / mi) +126ft 8:05 / mi
ahr:135 max:160 shoes: Nike Pegasus 39

1.85 to track
1.95 back

TRACK! 32:27 [3] 4.22 mi (7:41 / mi)
shoes: Nike Pegasus 39

6800m
743
734
747
741
153

5 or 6 x100 as final 100 of some the laps. Goal today was run right around goal 50k pace. Turned off auto-lap and lapped every 1600, which was a good idea. Nice run. Strangely fun to hit the track along w/ a few other walkers and joggers. Nice AM.

Whacked my left shoulder after running into a stoplight post. Moron.

6 AM

Yoga/ Stretching warm up/down 6:00 [1]
slept:7.0 weight:135.6lbs

Weight way up this AM. Crazy, but probably good.

2min plank + 20 push ups

Tuesday Oct 25, 2022 #

5 AM

Road Run 1:05:39 [3] 8.15 mi (8:03 / mi) +166ft 7:54 / mi
ahr:130 max:151 slept:6.7 weight:134.2lbs shoes: Brooks Glycerin Gray/Blue

2.6mi to track
5600m MAF-ish CCW
2.08mi home
Legs and head decent. Steady pace on the track. I think I was averaging ~7:50 pace and keeping hr under 143. Good run.

6 AM

Yoga/ Stretching warm up/down 6:00 [3]

Incl 2min plank

Monday Oct 24, 2022 #

6 AM

Yoga/ Stretching 2:00 [1]
slept:7.0 weight:134.2lbs

4 PM

Strength Training 6:00 [3]

4x 12@ 30lb db press
3x20 body weight squats
52 reps bt rock ring pull ups and ring push ups (15 pull ups?)

Sunday Oct 23, 2022 #

10 AM

Road Run 1:36:06 [3] 11.97 mi (8:02 / mi) +118ft 7:57 / mi
ahr:134 max:148 shoes: Ride 15 - Gray

1.8mi to Skyline track
12.5k varying pace form easy (8 high) to sub goal 50k pace (7 low)
2.22mi home

Legs and head ok once I got going. Good test track test 1/4 the 50k distance. It felt better to pick up pace. Run more on the track this week, see how I feel next weekd- maybe go for the 50k next Sunday. TBD. Cold but mostly dry on the rd and track.

12 PM

Yoga/ Stretching 5:00 [1]

incl 2:30 plank

Saturday Oct 22, 2022 #

8 AM

Yoga/ Stretching 2:00 [1]
slept:9.5 weight:134lbs

9 AM

Road Run 1:59:11 [3] 14.15 mi (8:25 / mi) +1592ft 7:37 / mi
ahr:145 max:173 shoes: Ride 15 - Gray

About 8 miles on trail.
From home to Parleys- new BST trail out and back. HR was high. But effort felt sustainable and legs felt really strong. Awesome run. Weather barely not good. 1 gel and 10oz water. Crazy how good I feel despite past 2 weeks volume. Keep it up. Stay smart. Fast Track 50k starting to seem more exciting/ interesting/ possible.

12 PM

Strength Training 5:00 [3]

2min plank
Side plank KB row x6
2x 12@ 15lb KB curl+press
3x 25 1 leg bridge
2x 20 body weight squat
1x 20 5lb squat

Friday Oct 21, 2022 #

7 AM

Yoga/ Stretching 2:00 [1]
slept:8.6 weight:133.6lbs

Body feels kinda creaky this AM but not terrible.

9 AM

Trail Run 1:30:11 [3] 10.03 mi (8:59 / mi) +234ft 8:48 / mi
ahr:133 max:160 shoes: Nike Terra Kiger 8

P line out down canyon and back from BH TH. 3 hill sprints/ bounding on PF rd at the end. Legs, head, body good. Super nice AM. So rad to run pain-free, fell good after yesterday. Not too crowded. Still some good fall color too.

1 PM

Note
slept:0.5

Nap

3 PM

Strength Training 2:00 [3]

101 ring push ups in sets of 10-20

Thursday Oct 20, 2022 #

7 AM

Yoga/ Stretching 1:00 [1]
slept:9.5 weight:134.2lbs

Big sleep!

9 AM

Road Run long 3:43:43 [4] 27.22 mi (8:13 / mi) +2039ft 7:40 / mi
ahr:143 max:160 shoes: Brooks Glycerin Gray/Blue

E: 3:46:21- twice stopped at stoplight, one bathroom stop on top of Little Mt.

Home- 80E- E. Cyn- Up and over Little Mt- Parley's trail- hood loops to get >27mi.

Gel every 30min, starting at 60min (except at 3:30). Started sipping on sports drink at odd miles starting at mi5. Did 17oz Maurten 160, then 17oz Skratch. Refilled water at mi19 at mouth of Emigration. Energy stayed pretty consistent. Felt better at last couple miles than I did at ~mi21. No significant low point. Overall, a solid and encouraging run. Starting to drink calories earlier seemed to help. Nice temps- sunny and cool.

Run up I80 was loud and stinky but fine. Exactly 6mi. Nice job.

1 PM

Strength Training 2:30 [1]

2min plank, 55 @15lb KB heartbeat
3x 5 ring pull ups throughout the day

Wednesday Oct 19, 2022 #

5 AM

Road Run 1:08:08 [3] 8.04 mi (8:28 / mi) +440ft 8:03 / mi
ahr:124 max:146 slept:7.0 weight:134lbs shoes: Ride 15 - Gray

Up at 3:50. Easy effort. Changed up the first few miles again. Legs tired but ok. Psyched for the long weekend. Thinking about how to improve my mental toughness on the long runs. Practice. Patience.

6 AM

Strength Training 3:30 [3]

2:30 plank
15 @15KB curl + press

Yoga/ Stretching warm up/down 5:00 [1]

Tuesday Oct 18, 2022 #

5 AM

Road Run intervals 59:28 [4] 7.41 mi (8:02 / mi) +417ft 7:37 / mi
ahr:132 max:163 slept:7.2 weight:134lbs shoes: Nike Pegasus 39

Better sleep last night. Almost stayed in bed- sleeping hard. Glad I didn't.

20min wu
12x 1min med hard- hard/1min E

Some uphill, some down. Legs and head good once I got rolling. Changed up the route to start, which was really nice. Solid effort. Psyched to feel like I'm recovering despite not taking yesterday off.

6 AM

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

incl 2min plank+ 10? push ups

8 PM

Strength Training 1:30 [1]

4x 20 1 leg bridge

Monday Oct 17, 2022 #

4 AM

Yoga/ Stretching warm up/down 5:00 [1]
slept:6.2 weight:131.2lbs

Slept poorly. Didn’t really eat dinner last night, or lunch. Eat more today.

incl 2min plank after the run

5 AM

Road Run 1:01:10 [3] 7.04 mi (8:41 / mi) +324ft 8:20 / mi
ahr:122 max:140 shoes: Ride 15 - Gray

Legs and body ok- just a little tired, but mobility decent. Felt sleep-deprived, but not sleepy- weird. Looking forward to sleeping in Th-Sun.

4 PM

Strength Training 3:00 [3]

100 ring push ups in sets of 10-18

Sunday Oct 16, 2022 #

8 AM

Yoga/ Stretching 3:00 [1]
slept:9.5 weight:132.8lbs

Body feels good. Nice. It was good to run some errands after the run yesterday- kept moving. Went on a walk before bed too.

11 AM

Trail Run 1:25:17 [3] 8.01 mi (10:39 / mi) +1141ft 9:23 / mi
ahr:127 max:164 shoes: Nike Terra Kiger 8

Mellow hike/ jog from PCMR w/ B the first 5mi, then 6x 30/90 uphill hard, ~1mi cd. Low mo to start but last 3mi were good.

Saturday Oct 15, 2022 #

9 AM

Road Run long 2:49:31 [4] 21.23 mi (7:59 / mi) +320ft 7:52 / mi
ahr:139 max:157 slept:8.5 weight:133.4lbs shoes: Endorphin Pro 2 - White

Stayed close to home and spent the most time on the Metro-Grace loop CCW. Elapsed was 2:52:15. Quick bathroom break took the most time- had to go inside the house. Park bathroom was locked. Gel every 30min starting at an hour. 6-8oz Gnarly every 30min starting at 75min. Need to drink more calories.

Slowest splits were mi1 wu in 8:40 and mi10 in 8:12. Mi19-21 were fastest in 7:35, 7:36, 7:12. Nice job staying patient and being able to pick up pace at the end. Solid run. The thought of having to run 10 more miles sounds really scary at the moment. Be patient. Do the work.

8 PM

Strength Training 1:00 [1]

3x20 1 leg bridge
20 body weight squats

Friday Oct 14, 2022 #

6 AM

Road Run 1:31:33 [3] 10.04 mi (9:07 / mi) +1206ft 8:11 / mi
ahr:131 max:159 slept:7.2 weight:133.8lbs shoes: Ride 15 - Lime

From home, ran up to P line and toward lookout and back on new trail. Legs really good. Nice AM. Got to see some of the fall colors up close finally. Good run and nice mental reset. ~3.2mi on trail.

8 AM

Yoga/ Stretching warm up/down 5:00 [1]

incl 2min plank

4 PM

Road Run 30:20 [3] 3.51 mi (8:38 / mi) +380ft 7:50 / mi
slept:0.3 shoes: Nike Pegasus 39

Easy on S Fork rd before the reception. Either up or down most of the run. Legs felt pretty good. Short nap in the van earlier was nice.

Thursday Oct 13, 2022 #

5 AM

Road Run 1:00:11 [3] 7.2 mi (8:22 / mi) +391ft 7:57 / mi
ahr:128 max:153 slept:6.4 weight:133.4lbs shoes: Ride 15 - Gray

Easy effort. Legs and body good. Legs a little tired but moved ok. Pace was faster than expected w/out increasing effort.

6 AM

Yoga/ Stretching 6:00 [1]

incl 2min plank, 30@30lb db heartbeat

Wednesday Oct 12, 2022 #

5 AM

Road Run tempo 1:01:21 [4] 8.02 mi (7:39 / mi) +473ft 7:15 / mi
slept:6.4 weight:135.4lbs shoes: Nike Pegasus 39

No bevs last night after getting home late from PM shift. HRM wonky but seemed to work ok during T. Goal hr was 155-165.

2mi wu
4.5mi T on Monza loop (last .5mi downhill)
1.5mi cd

7:11, 6:47, 7:04, 6:47, 3:10. Splits not super fast bc each lap had some climbing. Nice job keeping it sustainable. Good legs and head. I think I'm starting to enjoy T runs. Thinking about the goal 50k pace (sub 7:40) helped me keep the effort steady but controlled. The crazy week/ month continues. But, nice job getting out the door and doing a workout.

6 AM

Strength Training 2:30 [1]

plank + 30lb db woodchop (x20?)

Yoga/ Stretching warm up/down 5:00 [1]

5 PM

Strength Training 2:00 [1]

3x 20 1 leg bridge
squats 20@ body weight, 5lb, 10lb

Tuesday Oct 11, 2022 #

5 AM

Road Run 1:02:05 [3] 7.33 mi (8:28 / mi) +333ft 8:07 / mi
ahr:124 max:147 slept:7.2 weight:135.4lbs shoes: Ride 15 - Gray

Easy with a few accels the last 150-200m of a few of the miles. Legs and body ok. Feel scattered with the past several weeks of house, medical, work, and family events going on. And B's b-day! Should be better after this week. Can't find a a fast 50k that's close and in the near future. Thinking about going for it solo on the track or on a hood loop during the Thanksgiving Break. TBD.

6 AM

Strength Training 2:00 [1]

plank

Yoga/ Stretching warm up/down 3:00 [1]

5 PM

Strength Training 30 [3]
slept:0.1

30 push ups after a quick nap before PM shift

Monday Oct 10, 2022 #

6 AM

Yoga/ Stretching 2:00 [1]
slept:7.3 weight:134.2lbs

4 PM

Strength Training 2:00 [2]

100 ring push ups in sets of 15-20

Sunday Oct 9, 2022 #

8 AM

Yoga/ Stretching 2:00 [1]
slept:9.2 weight:133.4lbs

Up at 7:40. Up til almost 10 watching The Nightingale on Netflix, which was not super uplifting. Body feels ok. Rt foot stiff last night from pushing on the skateboard. Jeez. Feels fine today though.

10 AM

Trail Run long 2:33:27 [4] 18.11 mi (8:28 / mi) +1082ft 8:01 / mi
ahr:140 max:163 shoes: Ride 15 - Lime

Jeremy Ranch Rd out another ~2mi past E. Cyn Resorts. Cool temps but skillet conditions. Legs fizzled on the last quarter. Just be patient. Just barely negative split it. Need to improve nutrition if I'm going to do more joggy long stuff again. Good run though.

Saturday Oct 8, 2022 #

Strength Training 2:22 [3]

2min plank
10@30lb db curl

7 AM

Yoga/ Stretching 2:00 [1]
slept:9.0 weight:133.8lbs

Decent sleep. Stomach kinda sour out of bed then ok. Getting sniffly, sneezing a lot but wonder if it’s from the anesthesia. Up at 6:19. No bevs last night.

9 AM

Trail Run 1:35:54 [3] 8.12 mi (11:49 / mi) +1464ft 10:05 / mi
ahr:119 max:144 shoes: Nike Terra Kiger 8

Easy up big mt on Mo Pi w/ B. Started up the canyon a little, not by the lake. Legs and stomach were good. Took a lot of pics. Chill vibe and effort. Nice AM. Not too crowded until last 2mi or so.

3 PM

Skateboarding 10:00 [3]

Cruising around and trying tricks on the cruiser board Sage gave me. Sick!

Friday Oct 7, 2022 #

7 AM

Yoga/ Stretching 2:00 [1]
slept:8.7 weight:131.8lbs

More sleep would’ve been nice. Feel fine, just like I haven’t eaten. It’ll be done soon enough. Back at it tmw or Sunday.

10 AM

Strength Training 3:00 [3]

90sec plank
3x 15 body weight squats
60@15lb KB heartbeat

5 PM

Note
slept:0.6

Nap

Thursday Oct 6, 2022 #

5 AM

Road Run 1:03:06 [3] 7.6 mi (8:18 / mi) +396ft 7:55 / mi
ahr:130 max:149 slept:6.6 weight:133.2lbs shoes: Ride 15 - Gray

Decent jog. Legs better finally. Liquid diet today to prep for tmw. Psyched to have tmw off though. I feel like I've been distracted all week by procedure tmw. Ready to get on with it. Almost there.

6 AM

Strength Training 2:30 [1]

plank

Yoga/ Stretching warm up/down 4:00 [1]

Wednesday Oct 5, 2022 #

5 AM

Road Run 47:49 [3] 5.58 mi (8:34 / mi) +282ft 8:11 / mi
ahr:122 max:144 slept:6.3 weight:133.8lbs shoes: Nike Pegasus 39

Easy effort. Sleepy but ok. Last 2mi under 8min. Decent jog. I'm just distracted this week. Don't force the run psyche. Everything is good though.

6 AM

Strength Training 4:00 [1]

2min plank + 45sec ab wheel
6 @30lb db curl
12 @30lb KB squat
Plan to do more bt shifts today.

Yoga/ Stretching warm up/down 4:00 [1]

4 PM

Strength Training 6:00 [3]

30lb db press 10,12,15
Ring push ups 20,20
Rock ring pull ups 5,4,3,2,1,1,2,3,4,5
20 wood chops w/ boulder

Tuesday Oct 4, 2022 #

5 AM

Road Run 46:20 [3] 5.36 mi (8:39 / mi) +219ft 8:19 / mi
ahr:123 max:135 slept:6.3 weight:135.4lbs shoes: Ride 15 - Gray

Easy effort. Legs tired and heavy and felt more mobile/ quicker. Psyched to work on shorter faster stuff for a bit. Neck kinda tight from class last night. Stupid yoga classes, man...Just feel generally tired this AM. 2 big work days on tap.

6 AM

Strength Training 4:00 [2]

2min plank, incl ~12 push ups
15lb db curls, 20lb KB heartbeat
Just random stuff to move around/ cd

5 PM

Note
slept:0.4

Nap in the car before the PM shift. Nice.

Monday Oct 3, 2022 #

5 AM

Yoga/ Stretching 2:00 [1]
slept:7.5 weight:134.8lbs (rest day)

Took a while to fall asleep last night. Wheels spinning thinking about this American life.

Body better than expected after downhill beat down yesterday.

6 PM

Yoga/ Stretching 1:00:00 [2]

Sheri's class in PC w/ B and Michael B. Pretty chill. Able to laugh at myself. I think there were too many ppl in the class for her to give individual guidance. NBD. Nice evening up there.

Sunday Oct 2, 2022 #

7 AM

Note
slept:9.5 weight:134.8lbs

11 AM

Road Run 1:28:33 [5] 11.72 mi (7:33 / mi) +1356ft 6:49 / mi
ahr:157 max:172 shoes: Endorphin Pro 2 - White

City Creek hard up and down
Up in 46:35, 5.6mi
Down in 36:12
cd jog ~6min

Didn't wu, just steadily went harder on the climb. Really good run. Body held up well on descent, just couldn't get legs to go faster.

1 PM

Yoga/ Stretching 2:00 [3]

4 PM

Strength Training 2:00 [1]

plank with a few push ups

8 PM

Strength Training 1:00 [1]

3x 15 one leg bridge

Saturday Oct 1, 2022 #

8 AM

Yoga/ Stretching warm up/down 4:00 [1]
slept:8.6 weight:133.8lbs

Didn’t sleep great. Woke at 12 and took a while to fall back asleep.

9 AM

Road Run 1:54:52 [4] 14.08 mi (8:09 / mi) +685ft 7:48 / mi
ahr:133 max:158 shoes: Endorphin Pro 2 - White

Mostly easy effort. Sun, cool to warm temps. A little ragged the last 2mi but fine. Stomach kinda wonky but stable. Decent base building run. Nic3 job.

S on Wasatch - thru Rim Rock down to Holladay Blvd- 2700 E

11 AM

Strength Training 2:00 [1]

plank

3 PM

Note
slept:0.5

Nap

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