Training Log Archive: bbrookeIn the 7 days ending Aug 6, 2018:
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Monday Aug 6, 2018 #
Run / Hike 12:00 [3] 0.75 mi (16:00 / mi)
slept:7.0 weight:113.8lbs
Walked to & from rec center.
Strength / Stretching 1:00:00 [3]
Vinyasa yoga class at the rec center.
Sunday Aug 5, 2018 #
Event: Evergreen Town Race 5K & 10K
Run / Hike 7:39 [3] 0.63 mi (12:08 / mi)
slept:6.0 weight:114.5lbs shoes: Brooks Adrenaline (2018)
Short warm-up.
Run / Hike race 52:59 [3] 6.25 mi (8:29 / mi) +6ft 8:28 / mi
shoes: Brooks Adrenaline (2018)
Evergreen Town Race 10 km.
This was a last-minute decision (I registered on Wednesday b/c I liked the race shirt design...), and I finished 80 seconds faster than last year -- #9 out of 50 in F40-49 -- yay.
Overall winners were 31:24 (male) and 36:12 (female). It's a downhill race...but wow.
Pleasant weather (70s and overcast), a scenic (road) course along Bear Creek, and a big LoCO FIT group. We went for lunch afterwards, and I seriously overstuffed myself (1.5 cinnamon rolls + mimosa + veggie cheeseburger).
Time for a nap...
Run / Hike 25:41 [3] 1.09 mi (23:34 / mi)
Long, slow, tired, uphill walk from the finish back to the parking area. Reminded me of WMOC. :-P
Saturday Aug 4, 2018 #
8 AM
Run / Hike 30:34 [3] 2.66 mi (11:29 / mi) +61ft 11:15 / mi
slept:6.0 weight:114.9lbs shoes: Brooks Adrenaline (2018)
Easy run (with a small bit of walking) with the LoCO breakfast group. We left from the Bobolink trailhead and did an out-and-back along South Boulder Creek.
Then I tried to go watch one of my high school friends who was doing the Boulder Ironman 70.3 race. I drove around for an hour trying to find a way to get into the Boulder Reservoir (all adjacent roads were closed or blocked), and was told three different shuttle bus pickup locations. I gave up and just went home after waiting at the supposed bus stop for a while without any sign of a bus. :-\
Friday Aug 3, 2018 #
Run / Hike 37:11 [3] 2.08 mi (17:53 / mi) +108ft 17:02 / mi
slept:8.0 weight:115lbs shoes: Brooks Adrenaline (2018)
I ate and drank WAY TOO MUCH at the work dinner last night; I'm glad I didn't wake up feeling awful this morning...
Neighborhood walk. Overcast, grey, and very blustery -- it felt and sounded like a fall night, in a depressing way (days will be getting shorter, soon, etc.).
Thursday Aug 2, 2018 #
6 AM
Run / Hike intervals (Summer Training 2018) 52:29 [3] 5.17 mi (10:09 / mi)
slept:6.0 weight:112.5lbs shoes: Brooks Adrenaline (2018)
I went to the 6:30 am workout, since I have to go to a work dinner this evening. (I snoozed my alarm once at 6:00 am, and then decided to just get up. I'm so glad I went instead of doing it alone at lunchtime when it'll be 90+ degrees...)
- Ran one mile to warm up.
- Descending ladder workout. The assignment for everyone else was to start at 5K race pace and get a few seconds faster on each set (with ~two minutes of walking recovery in between each set). For those of us doing the Evergreen race on Sunday -- we had permission to stay just a bit slower than 5K race pace for all sets. "Yay."
1600m - 1200 - 800 - 600 - 400 - 200
9:05 - 8:47 - 8:36 - 8:21 - 8:22 - 7:28
- Ran a half-mile to cool down.
The guy who lost a bet...? This isn't everybody (some were still running), but it's a good representation of the male / female ratio in my running group. :-P
Wednesday Aug 1, 2018 #
Run / Hike 30:37 [3] 3.07 mi (9:58 / mi) +148ft 9:32 / mi
slept:6.0 weight:112.5lbs shoes: Brooks Adrenaline (2018)
Weekly Runners Roost run. The product demo team this week (Roll Recovery) brought pizza, excellent beer, and CHOCOLATE CAKE (from a fancy Boulder bakery, not a regular grocery store cake...). Also, I won a prize in the raffle (which required posting & hash-tagging some photos on social media): a fold-out stretching mat that I think will be nice to sit on at O-meets.
The cake slices were very narrow, but I had two of them and now I feel unpleasantly over-full (or maybe just overheated from the run).
p.s. Ran three miles at a moderate pace -- up the McCaslin hill to Harper Lake, then southeast to rec center / Via Appia, and back down McCaslin.
Roll Recovery stretch mat with hyper-limber model:
Tuesday Jul 31, 2018 #
Run / Hike (Summer Training 2018) 47:28 [3] 4.75 mi (10:00 / mi)
slept:7.0 weight:112lbs shoes: Brooks Adrenaline (2018)
At Davidson Mesa --
* Ran one mile to warm up.
* Three-mile prediction run. The goal was not necessarily to go fast, but to finish in your self-predicted time -- with phones, watches, and Garmins strictly prohibited. I predicted 26:00 and finished in 27:28 (not even close!), and felt naked the whole time without my Garmin (kept wanting to look down at my wrist...). The winner was only three seconds off of her predicted time -- and she also won when we did this a few months ago.
* Ran 0.75 back around to the trailhead to cool down.
Coincidentally...on the day when I wasn't allowed to use a timing device, I bought a new Garmin -- 235, replacing my huge 310XT. With my running group discount and a few gift cards I'd been holding on to for a long time, it turned out to be $40 less than a refurbished one on Amazon.