Training Log Archive: fiume28In the 30 days ending Sep 30, 2014:
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Tuesday Sep 30, 2014 #
5 AM
Running intervals 55:02 [3] 5.7 mi (9:39 / mi)
shoes: Mizuno Waveriders 17 (Grey/Tea
RUN #2: 15:00 W/U @ 10:20 pace, 5 flat strides @ 8.0-8.4, 4x 0.5 mi @ 8:19 pace (7.2mph) w/ 2:00 RI @ 10:20 pace. C/D 15:00 @ 10:20 pace. I felt pretty good overall. Need to stretch calves more.
Sunday Sep 28, 2014 #
8 AM
Foam Rolling 5:00 [2]
10 AM
Running long 1:30:06 [3] 9.25 mi (9:44 / mi)
shoes: Mizuno Waveriders 17 (Grey/Tea
RUN #2: I felt much better today. I only looked at time on the GPS and did an out and back on ATT (flat course) to run by feel. I went 46 minutes out so I would pick it up a little on the return. Just had CocoHydro to drink during and Larabar at the finish. Bagel beforehand.
Splits: 9:52, 10:11, 10:06, 10:00, 9:48, 9:26, 9:49, 9:25, 9:22, 8:52
Splits: 9:52, 10:11, 10:06, 10:00, 9:48, 9:26, 9:49, 9:25, 9:22, 8:52
Saturday Sep 27, 2014 #
7 AM
Running long 2:00:20 [3] *** 8.9 mi (13:31 / mi)
shoes: Brooks Cascadia 8 (Green)
RUN #1: Eno trail. I felt clunky and cloudy. It took a long time to hit my groove. Extremely slow. I had a banana about 1 hour in and could have used some more about 30 minutes later. Pretty hilly and technical- tons of exposed roots because recent rains washed out nicer footing.
Friday Sep 26, 2014 #
5 AM
Running 45:00 [3] 4.1 mi (10:59 / mi)
shoes: Mizuno Waveriders 17 (Grey/Tea
RUN #4: Easy run on the TM. Had to cut it a bit short- stomach has not felt well for 2 days. Will try to get out for a 2 mile walk tonight if possible.
Thursday Sep 25, 2014 #
Note
(rest day)
Long work day. Did some running with dog in agility class at night (i.e. not much!).
Wednesday Sep 24, 2014 #
5 AM
Walking hills 45:06 [3] 2.93 mi (15:24 / mi)
shoes: Brooks Cascadia 8 (Green)
WALK #5: Walked at 8% varying pace from 3.8mph to 4mph the last 10 minutes (15:46 to 15:00 pace). Trying to get to 4mph consistently before I take up grade.
Tuesday Sep 23, 2014 #
5 AM
Running 1:13:00 [4] 7.35 mi (9:56 / mi)
shoes: Mizuno Waveriders 17 (Grey/Tea
RUN #3: Threshold workout on TM.
15:00 W/U @ 5.8mph (10:20 pace), 5 strides around 8.1-8.2mph (7:24-7:17).
15:00 tempo @ 7.1 mph (8:27 pace)
5:00 @ 10:20 pace
10 x 1:00 @ 8% incline/9:49 pace (6.1mph)
2:00 RI @ 10:20 pace
10:00 jog @ 10:30-10:40 pace
The hill repeats were really hard for me. I started getting smarter about them at the end- holding my core tighter & quick, short steps. I did feel relatively rested before I started the repeat but that minute was a little brutal, especially the last 3 repeats.
15:00 W/U @ 5.8mph (10:20 pace), 5 strides around 8.1-8.2mph (7:24-7:17).
15:00 tempo @ 7.1 mph (8:27 pace)
5:00 @ 10:20 pace
10 x 1:00 @ 8% incline/9:49 pace (6.1mph)
2:00 RI @ 10:20 pace
10:00 jog @ 10:30-10:40 pace
The hill repeats were really hard for me. I started getting smarter about them at the end- holding my core tighter & quick, short steps. I did feel relatively rested before I started the repeat but that minute was a little brutal, especially the last 3 repeats.
Monday Sep 22, 2014 #
5 AM
Strength/Core 10:00 [3]
slept:6.5
8 minute abs workout.
8 PM
Foam Rolling 5:00 [3]
(rest day)
Mowed lawn. Rolled out- adductors, IT band, calves.
Strength/Core 20:00 [3]
Modified DeWitt strength @ home.
Sunday Sep 21, 2014 #
9 AM
Running long 2:15:03 [3] 13.02 mi (10:22 / mi)
slept:6.5 shoes: Mizuno Waveriders 17 (Grey/Tea
RUN #1: Did this run on ATT so some false flats and fine gravel or pavement. As recommended, I only displayed the running time and nothing else on my GPS watch. I estimated that I was running 10:20 - 10:30. I was pretty accurate. I definitely need to start bringing nutrition out with me- this was a bad call today. I got hungry about 1 hour in and felt like I was on the border of bonking at 1.5hours. 20 oz. CocoHydro for hydration. I think this went fairly well, not super consistent by the numbers but given some of the grade changes I think effort was decently steady. These runs, although extremely slowt, give me confidence in my ability to train alone. I definitely notice the out and back is a good mental strategy for me. I am calmer about going out the timed amount and knowing I just have to recover the distance on my way back. Also, not having an option other than to return to the start is a good motivator! Calves tight at end.
Splits: 10:15, 10:17, 10:28, 10:43, 10:48, 10:32, 10:!6, 10:26, 10:05, 10:24, 10:32, 9:59, 10:05
Splits: 10:15, 10:17, 10:28, 10:43, 10:48, 10:32, 10:!6, 10:26, 10:05, 10:24, 10:32, 9:59, 10:05
Saturday Sep 20, 2014 #
4 PM
Running 45:00 [3] 4.0 mi (11:15 / mi)
shoes: Mizuno Waveriders 17 (Grey/Tea
RUN #4: Super long, difficult week- had to also work on Saturday. Slow run afterwards. Estimating distance as I didn't wear a watch.
Friday Sep 19, 2014 #
Strength/Core 10:00 [3]
8 minute abs video
Thursday Sep 18, 2014 #
Running 1:00:00 [3] 5.8 mi (10:21 / mi)
shoes: Mizuno Waveriders 17 (Grey/Tea
RUN #3: My stomach hurt for a lot of this and just wasn't feeling great. W/U for 15:00 at 10:20 pace (5.8mph). Workout was 5x5:00 @ 10:00 pace/6% incline. I was able to do the following (it felt extremely difficult and not at a pace that I could maintain for 30 minutes, even when I backed off on pace) with 2:00 flat recoveries at 10:20 pace (same as W/U):
1x5:00 @ 10:00pace(6mph)/6%
1x5:00 @ 10:09 pace (5.9mph)/6%
1x5:00 @ 10:20 (5.8mph)/6%
1x5:00 @ 10:31 (5.7mph)/6%
1x5:00 @ 10:31 (5.7mph)/6%
Shortened cool down some but did it at 10:20 pace on flat. Maybe I'm just not great at hills? I felt muscle fatigue more than cardio.
1x5:00 @ 10:00pace(6mph)/6%
1x5:00 @ 10:09 pace (5.9mph)/6%
1x5:00 @ 10:20 (5.8mph)/6%
1x5:00 @ 10:31 (5.7mph)/6%
1x5:00 @ 10:31 (5.7mph)/6%
Shortened cool down some but did it at 10:20 pace on flat. Maybe I'm just not great at hills? I felt muscle fatigue more than cardio.
Wednesday Sep 17, 2014 #
Foam Rolling 5:00 [3]
Strength/Core 10:00 [3]
Since stopping Pure Barre I think my core has weakened. The past three runs I've noticed a bruised feeling in my lower back which I think is a result of not holding my core in while I run. It usually goes away within a day or 2 so I need to emphasize more core exercises.
6 PM
Running 20 [1] 2.0 mi (10 / mi)
shoes: Mizuno Waveriders 17 (Grey/Tea
Had bad family news so just did 2 quick miles to run the dog.
Tuesday Sep 16, 2014 #
5 AM
Running tempo 1:00:00 [3] 6.4 mi (9:22 / mi)
slept:4.5 shoes: Mizuno Waveriders 17 (Grey/Tea
RUN #2: Not much sleep but got this run done. I had a lot of anxiety about going at tempo pace for 30 minutes. More mental than physical. Definitely can tell I calm down the last half of the tempo and maybe get anxious again waiting for the last 3 minutes to finish. 15:00 W/U at 5.8mph (10:20 pace), 30:00 tempo @ 7.1mph (8:27 pace), C/D at 5.8mph for 15:00.
Monday Sep 15, 2014 #
Note
(rest day)
Pretty wiped after yesterday's long run which was followed by mowing half an acre and another 2 mile walk with the dog.
5 PM
Foam Rolling 10:00 [3]
Adductors. IT band. Calves.
Sunday Sep 14, 2014 #
8 AM
Running long 2:00:17 [3] 11.62 mi (10:21 / mi)
shoes: Mizuno Waveriders 17 (Grey/Tea
RUN #1: Bridle trail at Umstead. I think I was behind the ball on hydration this week and felt depleted before I even started. Felt better around 6 miles in. Ate a sprouted grain bagel beforehand and only 16 oz. of CocoHydro water during. First 1.5 hours averaged 10:28 pace, last 30 minutes were picked up for 9:52 average. Took some hills on the last 30 minutes to get back to the parking lot from the bridle trail. Effort was good.
Saturday Sep 13, 2014 #
4 PM
Running 40:00 [3] 4.0 mi (10:00 / mi)
slept:6.5 shoes: Brooks Cascadia 8 (Green)
RUN #4: Schedule was off today and didn't get this in until later between rainclouds. Estimated distance- did trail and road mixture with the dog. Very very easy.
Thursday Sep 11, 2014 #
Strength/Core 25:00 [3]
shoes: Mizuno Waveriders 17 (Grey/Tea
Dewitt strength routine. Goblet squats made me sore later in the day as did 1-leg romanian dead lifts. Good to work on my balance and flexibility!
5 AM
Walking 30:00 [3] 1.88 mi (15:57 / mi)
shoes: Mizuno Waveriders 17 (Grey/Tea
Walk #5: Uphill walk on TM at 3.8mph varied incline from 8%-10%. Trying to use arms more, etc.
Wednesday Sep 10, 2014 #
6 PM
Running 1:00:00 [3] 6.34 mi (9:28 / mi)
shoes: Mizuno Waveriders 17 (Grey/Tea
RUN #2: 6 x 1:30 surges at 5k pace on easy pace & flat course.
This run felt pretty good after 15 minute warm-up but it took almost all the surges to hone in on my 5k pace. I was recovering at faster than easy pace during the first few. Recoveries were roughly 1:30 to 2 minutes- recovery pace in parentheses.
7:58 pace (10:04), 7:45 (9:07), 7:36 (9:45), 7:16 (9:50), 7:20 (9:46), 7:07 (9:47)
Cool-down miles at 9:57, 9:56, 10:07.
Shoes keeps digging into top joint of big toe on right. Painful. Doesn't happen in trail shoes.
This run felt pretty good after 15 minute warm-up but it took almost all the surges to hone in on my 5k pace. I was recovering at faster than easy pace during the first few. Recoveries were roughly 1:30 to 2 minutes- recovery pace in parentheses.
7:58 pace (10:04), 7:45 (9:07), 7:36 (9:45), 7:16 (9:50), 7:20 (9:46), 7:07 (9:47)
Cool-down miles at 9:57, 9:56, 10:07.
Shoes keeps digging into top joint of big toe on right. Painful. Doesn't happen in trail shoes.
Tuesday Sep 9, 2014 #
Running 56:00 [3] 5.32 mi (10:32 / mi)
shoes: Mizuno Waveriders 17 (Grey/Tea
RUN # 3: Hill progressions on TM.
W/U 5:00 @ 5.8mph (10:20 pace)
Prog. 1- up to 8% incline for 1 minute
Prog. 2- 6% incline
Prog. 3- 7% incline for 1:20
I'd call this the run of doubt. I was fine pushing the limit the first time to get an idea of where I was and then I got nervous that I wouldn't have enough energy/legs for the next progressions and thought I couldn't do it at all in the middle if I wanted to have anything left at the end. That was tough. Cooled down with a jog.
W/U 5:00 @ 5.8mph (10:20 pace)
Prog. 1- up to 8% incline for 1 minute
Prog. 2- 6% incline
Prog. 3- 7% incline for 1:20
I'd call this the run of doubt. I was fine pushing the limit the first time to get an idea of where I was and then I got nervous that I wouldn't have enough energy/legs for the next progressions and thought I couldn't do it at all in the middle if I wanted to have anything left at the end. That was tough. Cooled down with a jog.
Monday Sep 8, 2014 #
Note
(rest day)
Walked/hiked with dog.
8 PM
Strength/Core 20:00 [3]
Planks, leg lifts, side crunches, etc.
Sunday Sep 7, 2014 #
Running long 1:47:00 [3] 10.24 mi (10:27 / mi)
shoes: Mizuno Waveriders 17 (Grey/Tea
RUN #1: Started humid long run on own with dog for 2 miles then met up with group of women for remainder. Ran in D. Forest for rolling gravel long run- lots of hills last 3 miles. I was introduced to these women through a coworker when I first moved. Unfortunately I think they are too slow now- had to circle back numerous times and hold back in the middle. Certainly reflected in my pace average but maybe a good thing after yesterday's run. The hills were never easy but I kept the effort consistent. Adductors tight.
Splits: 9:49, 10:20, 10:07, 10:32, 10:29, 10:55, 10:31, 10:11, 11:00, 11:04, 9:50.
Splits: 9:49, 10:20, 10:07, 10:32, 10:29, 10:55, 10:31, 10:11, 11:00, 11:04, 9:50.
Strength/Core 10:00 [3]
Since stopping Pure Barre I think my core has weakened. I have noticed some lower back pain after I run (feels like it's bruised) and I think it's because I'm not holding my core in and stressing my lower back.
8 PM
Foam Rolling 10:00 [3]
Saturday Sep 6, 2014 #
Walking 45:00 [3] 2.5 mi (18:00 / mi)
shoes: Brooks Cascadia 8 (Green)
I am not sure how I get anywhere because I think I'm now confirmed inefficient at walking. Did try walking faster but also had to stop and figure out where I was several times.
7 AM
Running 1:00:00 [3] 4.81 mi (12:28 / mi)
slept:7.0 shoes: Brooks Cascadia 8 (Green)
RUN #3: This was difiicult for me- did this workout on technical trail in CH- should have brought H20. Definitely harder to catch breath after running up hills but I am so much better at running uphill than down. It is kind of a fun game to surge uphill but sometimes I think I hold my breath. In seeking out hills, ended up getting a bit lost so ended up walking 2.5 extra miles back to car. Will document in separate entry.
Friday Sep 5, 2014 #
Note
(rest day)
Just did activities like walk the dog and outdoor chores.
Thursday Sep 4, 2014 #
6 PM
Running 40:00 [2] 4.21 mi (9:30 / mi)
shoes: Mizuno Waveriders 17 (Grey/Tea
RUN #4: Easy run on TM due to thunder & lightning storms. 1% incline, 6.3mph (9:22 pace). Crowded at gym so had to turn over machine. Felt good. Breathing rate of 4 or 5. Forgot to do form drills. :/
Walking 5:00 [1] 0.3 mi (16:40 / mi)
shoes: Mizuno Waveriders 17 (Grey/Tea
Cooled down with some fast walking at 8% incline on TM.
Wednesday Sep 3, 2014 #
5 AM
Walking 32:40 [3] 2.0 mi (16:20 / mi)
shoes: Mizuno Waveriders 17 (Grey/Tea
RUN #5: 9% incline on TM.
First 15:00 @ 3.7mph (16:12 pace)
Second 15:00 @ 3.8mph (15:47 pace)
Cool-down on flat for 4 minutes.
I think I am not an efficient walker! I know I should try to do this around 4.0-4.2mph but I think I'd be almost running at that point. Hope to move up again next week pace-wise.
First 15:00 @ 3.7mph (16:12 pace)
Second 15:00 @ 3.8mph (15:47 pace)
Cool-down on flat for 4 minutes.
I think I am not an efficient walker! I know I should try to do this around 4.0-4.2mph but I think I'd be almost running at that point. Hope to move up again next week pace-wise.
7 PM
Foam Rolling 10:00 [1]
Tuesday Sep 2, 2014 #
5 AM
Running intervals 55:00 [3] 6.0 mi (9:10 / mi)
slept:7.0 shoes: Mizuno Waveriders 17 (Grey/Tea
RUN #2: 0.5% incline on TM.
W/U 6.0mph (10 min/mi) for 15:00, 4x10s strides @ 8.1, 8.2, 8.3, 8.4mph (7:09 pace)
(**Left quad/VM super strained/tight but decided to only stop if worsened. Maybe from cycling? Need to roll out tonight!!**)
3x1 mi @ 7.3mph (8:12 min/mi pace) with 2:00 rests @ 6.0 (10:00 pace).
C/D 5:00 @ 6.0 and then .25 mi walking (I shortened the cool down because I didn't want to strain my quad further. Very bizarre, will roll and ice it this evening.)
Drank 12 oz H20. Other than the quad, felt good cardio-wise. I actually ran into the front of the treadmill a number of times. HR came down fairly quickly during the cool down.
W/U 6.0mph (10 min/mi) for 15:00, 4x10s strides @ 8.1, 8.2, 8.3, 8.4mph (7:09 pace)
(**Left quad/VM super strained/tight but decided to only stop if worsened. Maybe from cycling? Need to roll out tonight!!**)
3x1 mi @ 7.3mph (8:12 min/mi pace) with 2:00 rests @ 6.0 (10:00 pace).
C/D 5:00 @ 6.0 and then .25 mi walking (I shortened the cool down because I didn't want to strain my quad further. Very bizarre, will roll and ice it this evening.)
Drank 12 oz H20. Other than the quad, felt good cardio-wise. I actually ran into the front of the treadmill a number of times. HR came down fairly quickly during the cool down.
6 PM
Foam Rolling 10:00 [1]
Monday Sep 1, 2014 #
6 AM
Cycling 55:00 [3]
slept:6.5
Indoor cycling class. Good workout- moderate exertion. Kept wattage and turnover up. Did some speed and hill intervals.
4 PM
Strength/Core 20 [2]
Quick core class at gym. Walk-out planks, spider(wo)man, birddog, etc.
5 PM
X-Training 25:00 [2]
Kickboxing class. Left halfway through as I didn't want to have bad form and compromise morning run. Also, had already completed a workout for the day.