Training Log Archive: kPa

Verde Valley School Road in Sedona (1200-1300m). The first half is tarmac, then turns into dirt road. Good run. Felt fairly fresh. It was hotter than my last run here (25C when I finished according to my car). I felt pretty warm even in the first mile so thought it was going to be really uncomfortable, but actually I didn't seem to feel any hotter after half way through. Drank 500ml Nuun.

2 sets:
Cobra push ups x 14
Reverse plank with leg lifts 60s
Forward plank routine (forwards, circles, pikes) 2’
Kneeling side plank routine - swings, leg raises, dips
Reverse crunches x 30
90-90 hamstring bridge - single leg x 18
Side plank oblique twist x 10 each side
Straight leg bridge

East jog on a relatively flat trail trail south of town. Legs felt pretty good. A tiny bit of fatigue from yesterday but I was expecting to feel more. No niggles. 6 x strideouts were good.

Had my 3rd dose of iron today. Wanted to get it over with

Canyon day. Out and back on South & North Kaibab. I have to say that dropping into the Canyon on my own may have been the most magical running experience of my life.  Much hotter this time (39C at the bottom vs 29 and overcast last time). Mainly good. The whole thing was fairly relaxed. I was slower on the climb but I guess I wasn’t quite as fresh as last time, plus it was hotter, and I didn’t want to get into trouble. I still felt strong on the climb and ran the whole thing. I swam in the river at the bottom this time. It would have been suicide not to. I drank 1750ml on the climb (only 500ml last time). A couple of minor things - for a few miles at the bottom I had some discomfort in left groin, which then disappeared when I started to climb. And when I got to the top on the flat half mile to the car I noticed some pain on the outer side of left knee. Now, a few hours later, I can’t notice either of these things.
3 gels, 3 sachets mountain fuel = 40g carb/hr. No extra electrolytes during but drank nuun on the way home.

Elden loop. Same route as I did the other day but in the other direction. Up the lookout trail, down the lookout road. Good run. Legs were fresh but felt like I needed a bit of carb to get me through so had some Spring drink. Kept the climb easy. Right hamstring ever so slightly tight from going fast down the road yesterday.

2 sets:
Cobra push ups x 14
Reverse plank with leg lifts 60s
Forward plank routine (forwards, circles, pikes) 2’
Kneeling side plank routine - swings, leg raises, dips
Reverse crunches x 30
90-90 hamstring bridge - single leg x 18
Side plank oblique twist x 10 each side
Straight leg bridge

Slept from 8pm til 4am so feeling much brighter today.
Started off with the girls up Elden on Private Reserve trail. It's a steep hike/scramble at the bottom then gets more runnable. Started easy then moderate effort nearer the top. I then left the girls as I wanted to run down the lookout road for some quad bashing. Then did an extra look on Rocky Ridge/ Schulz Creek trail. Again, I felt great. Not remotely tired from yesterday. I was stronger than the others on the climb which is a good sign. I didn't really push on the downhill, just let my legs go on the dirt road. It's similar to Robinson to Last Chance gradient.

I keep waking up at 4am. It’s very frustrating.
525. Dirt road just below Sedona. I did 2 OABs so I didn’t have to start with too much water. Uphill on the way out, down on the way back. Drank 250ml water on the first loop then 400ml Spring drink in the second but still finished feeling hot and thirsty (22 degrees C when I finished). Unsurprisingly I felt much better down here, and certainly fresher at the end than I did after the last moderate. I think these dirt roads are slower than what I do my moderates on at home (especially this one). With the loose gravel and sand I can rarely find a good rhythm and don’t get a ‘pop’ from the shoes. I might be imagining it though. Still, reasonably happy with how I felt.

Drove to Phoenix for iron again after the run. There was a crash on the way back so it took forever. Good heat training though, being stationary for nearly 2hrs in the desert in a car with broken air con

Trail loop just outside of Flag. I felt great. I couldn't feel yesterday in my legs at all. Probably the first run I've done at this elevation where I've had to try hard to hold myself back. 6 x strideouts were good.

2 sets:
Cobra push ups x 14
Reverse plank with leg lifts 60s
Forward plank routine (forwards, circles, pikes) 2’
Kneeling side plank routine - swings, leg raises, dips
Reverse crunches x 30
90-90 hamstring bridge - single leg x 18
Side plank oblique twist x 10 each side
Straight leg bridge