Training Log Archive: ozarkrunnerIn the 7 days ending Dec 22, 2012:
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Saturday Dec 22, 2012 #
10 AM
Run 3:40:57 [3] *** 16.0 mi (13:49 / mi)
slept:8.25 weight:174lbs shoes: Salomon SLAB4
Weather: 40 degrees, sunny, 64% humidity at the start
Attire: 3/4 tights, ss, NF jacket, beanie/visor, gloves
Gear: UD handheld with GU Brew (Raspberry) / UA handheld with H20
Nutrition: shitty breakfast of 3 donuts and coffee. During the run: 1 Clif Shot (Raspberry), 1 Clif Shot (Chocolate Cherry), 1 Power Bar (Vanilla Crisp), 1 Justin's Nut Butter
Recovery: 12 oz. Endurox R4 (Fruit Punch)
Meds: 2 puffs on the inhaler
Surface: trail
Route: Cadron Valley
16 miles done and dusted. First half was not bad, second half sucked. Legs got really tired and energy was low (stupid donuts....). Lots of debris on the trail from high winds earlier in the week. There is no such thing as "flat" out there. 10 miles on Sunday will probably be on the road.
Metallica and Flogging Molly in the headphones.
Attire: 3/4 tights, ss, NF jacket, beanie/visor, gloves
Gear: UD handheld with GU Brew (Raspberry) / UA handheld with H20
Nutrition: shitty breakfast of 3 donuts and coffee. During the run: 1 Clif Shot (Raspberry), 1 Clif Shot (Chocolate Cherry), 1 Power Bar (Vanilla Crisp), 1 Justin's Nut Butter
Recovery: 12 oz. Endurox R4 (Fruit Punch)
Meds: 2 puffs on the inhaler
Surface: trail
Route: Cadron Valley
16 miles done and dusted. First half was not bad, second half sucked. Legs got really tired and energy was low (stupid donuts....). Lots of debris on the trail from high winds earlier in the week. There is no such thing as "flat" out there. 10 miles on Sunday will probably be on the road.
Metallica and Flogging Molly in the headphones.
Friday Dec 21, 2012 #
9 AM
Run 1:21:25 [3] 6.0 mi (13:34 / mi)
slept:8.25 weight:173lbs shoes: Salomon SLAB4
Weather: 33 degrees, sunny, 40% humidity at the start
Attire: 3/4 tights, ss, NF jacket, beanie, gloves
Gear: UD handheld with GU Brew (Lemon Lime)
Nutrition: coffee, 1 GU (Mandarin Orange)
Meds: Zantac 150, 4 puffs on the inhaler
Surface: trail
Route: Cadron Valley
Had the trails to myself this morning. Beautiful day - I'll take this weather over warm weather any day. Legs are a bit flat and unresponsive. Lots of up and down - took a few falls on leaf covered trails, but no damage. Easy pace.
Attire: 3/4 tights, ss, NF jacket, beanie, gloves
Gear: UD handheld with GU Brew (Lemon Lime)
Nutrition: coffee, 1 GU (Mandarin Orange)
Meds: Zantac 150, 4 puffs on the inhaler
Surface: trail
Route: Cadron Valley
Had the trails to myself this morning. Beautiful day - I'll take this weather over warm weather any day. Legs are a bit flat and unresponsive. Lots of up and down - took a few falls on leaf covered trails, but no damage. Easy pace.
Thursday Dec 20, 2012 #
2 PM
Run 57:28 [2] 6.0 mi (9:35 / mi)
slept:7.0 weight:172lbs shoes: Asics GT 2000
Weather: 47 degrees, partly cloudy, high winds,??% humidity at the start
Attire: shorts, ss, NF jacket, visor, gloves
Gear: None
Nutrition: coffee, tea, turkey wrap, chips
Meds: Zantac 150, 4 puffs on the inhaler
Surface: road
Route: Centennial Valley loop, Sunderlin Park loop, Tyler
Conditions were brutal with head winds gusting up to 30 mph - good resistance training! Was loving the tail wind though. Enjoyed the afternoon run and being off work. Legs felt good - no soreness or fatigue. Took it easy and enjoyed music by The Lumineers, Paper Bird, and The Band. Looking forward to 6 on the trails tomorrow.
Attire: shorts, ss, NF jacket, visor, gloves
Gear: None
Nutrition: coffee, tea, turkey wrap, chips
Meds: Zantac 150, 4 puffs on the inhaler
Surface: road
Route: Centennial Valley loop, Sunderlin Park loop, Tyler
Conditions were brutal with head winds gusting up to 30 mph - good resistance training! Was loving the tail wind though. Enjoyed the afternoon run and being off work. Legs felt good - no soreness or fatigue. Took it easy and enjoyed music by The Lumineers, Paper Bird, and The Band. Looking forward to 6 on the trails tomorrow.
Wednesday Dec 19, 2012 #
11 AM
Run 1:22:52 [4] *** 6.0 mi (13:49 / mi)
slept:6.0 weight:174.2lbs shoes: Salomon SLAB4
Weather: 59 degrees, cloudy, 83% humidity at the start
Attire: shorts, sleeveless shirt, visor
Gear: UA hand held w/ water
Nutrition: yogurt and raspberries for breakfast, Clif Bar, water mid-morning
Meds: Zantac 150, 4 puffs on the inhaler
Surface: trail
Route: Rocky Valley Trail and Ouachita Trail - both at Pinnacle Mt. State Park
Lesson learned - do not eat dinner at 10:00 pm the night before, especially cajun food and expect to sleep well or feel good in the morning.
90% single track; technical with lots of rocks and roots. About 1 mile of "flat," the rest was up or down. Heart rate spiked on the ups, had to slow it on the downs for recovery.
WS100 is good motivation, as is being accountable on Attackpoint.
Attire: shorts, sleeveless shirt, visor
Gear: UA hand held w/ water
Nutrition: yogurt and raspberries for breakfast, Clif Bar, water mid-morning
Meds: Zantac 150, 4 puffs on the inhaler
Surface: trail
Route: Rocky Valley Trail and Ouachita Trail - both at Pinnacle Mt. State Park
Lesson learned - do not eat dinner at 10:00 pm the night before, especially cajun food and expect to sleep well or feel good in the morning.
90% single track; technical with lots of rocks and roots. About 1 mile of "flat," the rest was up or down. Heart rate spiked on the ups, had to slow it on the downs for recovery.
WS100 is good motivation, as is being accountable on Attackpoint.
Tuesday Dec 18, 2012 #
5 AM
Run 1:00:18 [3] ** 6.0 mi (10:03 / mi)
slept:7.0 weight:172lbs shoes: Asics GT 2000
Weather: 29 degrees, 98% humidity at the start. Coldest run of the year
Attire: pants, ss, Nike pullover, gloves and beanie = comfortable
Gear: head lamp, blinky light, UD hand held w/ water
Nutrition: single serving of Justin's Nut Butter
Meds: none
Surface: road
Route: house towards Hendrix College
A bit of trouble with my breathing, but may have been due to cold weather; 98% humidity didn't help. Been a while since I have been on the roads. Took it easy and feel good afterwards.
Attire: pants, ss, Nike pullover, gloves and beanie = comfortable
Gear: head lamp, blinky light, UD hand held w/ water
Nutrition: single serving of Justin's Nut Butter
Meds: none
Surface: road
Route: house towards Hendrix College
A bit of trouble with my breathing, but may have been due to cold weather; 98% humidity didn't help. Been a while since I have been on the roads. Took it easy and feel good afterwards.