Training Archive: RatlafIn the 7 days ending 2007-12-23:
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| M | T | W | H | F | S | S | |||||||||||||
Sunday Dec 23 | ||
| Trail Run 45:45 [3] 4.9 mi (9:20 / mi) | |
| ahr:161 max:172 shoes: Asics Trabuco (Rusty Coffee) | ||
| A quick run in South Mountain before the Christmas Cookie Baking Party!!! Mmmm Cookies... | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
Saturday Dec 22 | ||
| Trail Run long 1:26:06 [2] 8.4 mi (10:14 / mi) | |
| ahr:158 max:168 shoes: Asics Trabuco (Rusty Coffee) | ||
| Longish run in South Mountain Park, in Phoenix while my dad rode around on his mountain bike. | ||
| C • Phoenix 5 | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
Friday Dec 21 | ||
| Note | |
| (rest day) | ||
| ...and travel day. | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
Thursday Dec 20 | ||
| Trail Run 31:32 [2] 3.27 mi (9:37 / mi) | |
| ahr:154 max:161 shoes: Asics Trabuco (Rusty Coffee) | ||
| What was supposed to be an easy run to CC for my strength workout turned into an easy recovery run because the workouts of the past few days really took their toll on me. Ouch would be another way to say it! OUCH!!!!!
As I enter this though I feel lots better! Definitely a good idea to take it easy today. | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
Wednesday Dec 19 | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
| Trail Run tempo 45:34 [4] 5.56 mi (8:12 / mi) | |
| ahr:171 max:186 shoes: Asics Trabuco (Rusty Coffee) | ||
| Tempo run with the CRC group. We went into Bear Creek through the tunnel of icy doom!!!
On average I'm trying to keep my runs a little shorter this week because last week I jumped from 4 hours and 20 miles of training to 6:45 and 30 miles of training and this week I'm feeling it. So I'm trying to cut back a little over last week yet still trying to build overall. Sean and I were also comparing heart rates as something to do while running. For the same pace he was about 20 bpm lower than me. I still have a lot of work to do. The antihistamine is a negative, no change in the mucous situation... Trying the face mask tonight. | ||
| C • HR 3 | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
Tuesday Dec 18 | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
| Trail Run intervals 42:21 | |
| ahr:163 max:181 shoes: Asics Trabuco (Rusty Coffee) | ||
| Anyone have any ideas on how to reduce the copious amounts of mucous I get that build up in my nose and throat whenever I run in cold weather? It was so bad last night I had to stop multiple times just to clear my airway...
I know, not dinner conversation but it's really annoying and getting to be a problem. I've tried something call Mucinex but that has no effect at all, and simply blowing my nose is like trying to stop the flood with nothing but a kids sand shovel... Warm up: 153 avg HR 4x4:00 Intervals with 2:00 rest: 170 avg HR Cool Down: 162 avg HR | ||
| C • how about an antihistamine?... 2 | ||
Monday Dec 17 | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
| Trail Run 21:27 [2] 2.53 mi (8:28 / mi) | |
| ahr:155 shoes: Asics Trabuco (Rusty Coffee) | ||
| To the CC track for my strength workout. | ||
| Strength and Stretching - BW (Strength) 16:21 [3] | |
| The next day of the class:
· High Knees 3 x 30 (15 per leg) · Butt-Kicks 3 x 30 · 45-second side plank (1 per side) · Skate Jumps 3 x 20 · 45-second side plank (1 per side) · Fast Skips 3 x 30 · 60-second plank · Squat Jumps 3 x 10 · 60-second plank · Galloping 3 x 30 Not sure how the Galloping is supposed to be equal for both legs so I just do some small skips... | ||
| Trail Run 21:50 [2] 2.53 mi (8:38 / mi) | |
| ahr:157 max:166 shoes: Asics Trabuco (Rusty Coffee) | ||
| Run home. This is definitely the best I've felt running home after one of these strength workouts... | ||
| Strength and Stretching - BW (Stretching) 5:00 [0] | |
| Achilles are really tight but loosening up slowly... | ||