Training Archive: OnYourLeftIn the 7 days ending 2008-03-30:
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| M | T | W | H | F | S | S | ||||||||||||||||
Sunday Mar 30 | ||
| Running (road) 36:18 [1]4.03 mi (9:00 / mi) +119m 5:08 / km | |
| slept:6.0 shoes: 07 Odysseys Green 8 cut | ||
| commuter run to yoga, then matthew/chantrelle's sunday brunch. good times. hip didn't hurt at all. knee cap might need another day or two though. everything felt waaay better than i thought it would.
baby sat last night for cory/suzanne so i stayed at their house. lil colin was up at 6am so we were too. | ||
| Yoga (SMB) 1:00:00 [2] | |
| Running (road) 14:10 [1]1.6 mi (8:51 / mi) +64m 4:54 / km | |
| shoes: 07 Montrail Odysseys sz8.5 cut | ||
| commuter run. knee cap felt fine, i could feel it but it didn't really hurt.
6:12 there 7:58 back | ||
| Strength Training (high reps) 10:46 [3] | |
| just shoulders, but i worked 'em. | ||
| Note | |
| 5 min each leg of static stretching machine hamstrings. don't log that anymore.
i hammered my it band on the foam roller today. it killed, in a good way. | ||
| Yoga 8:01 [1] | |
| ran through some easy poses at home. | ||
Saturday Mar 29 | ||
| Yoga (SMB) 1:00:00 [2] | |
| slept:7.5 | ||
| body felt great. | ||
| Cycling (road) 3:32:21 [3]54.1 mi (3:54 / mi) +305m 2:24 / km | |
| great ride with kimberly. when we started i said "just an hour or so". she prodded me along all the way to merrymoor and back. knee, and hip didn't bother me at all. she slowed considerably the last 15 miles, like 13 mph slow... and without warming dissapeared. apparently she had stopped to "pet the cats". literally pet cats.
curse of frostbite sucks. my toes were killing me and i had booties on! | ||
Friday Mar 28 | ||
| Note | |
| slept:6.5 (rest day) | ||
| body was saying it's time to take a day off. hip > IT band > knee. i might race in 1 week so i can start a taper. we'll see how i feel. | ||
Thursday Mar 27 | ||
| Note | |
| slept:8.0 | ||
| kenyan week day 4
body feels great. hip seems to have actually healed a little bit. rolled and stretched a lil before 2nd run. yesterday, lot's of work caused me to miss 1.5 workouts. so today i'll make them up... within reason. | ||
| Running intervals (trail) 42:57 [4]5.65 mi (7:35 / mi) +25m 4:40 / km | |
| ahr:135 max:163 shoes: 07 Montrail Odysseys sz8.5 cut | ||
| rather than the 4 miles easy the program called for i decided to finish yesterday's fartlek workout. to greenlake then 2min hard, 1 min easy.
1.2 mile there in 10:36 113avg 137max (8:50/mile) farlek 3.25 loop in 21:42 147 163 (6:40/mile) 1.2 mile back in 10:46 131 163 (8:58/mile) felt better than i thought. it hurts to run race pace for 2 min at a time bc inevitably push harder than i should... is it a 10km race pace or my 100 mile race pace - ha... always ends up being my 2 min race pace! with my genetic poor lung function i can't take in enough oxygen to access the higher limits of my heart rate... depressing. | ||
| Running (trail) 1:28:31 [3]10.0 mi (8:51 / mi) +472m 4:48 / km | |
| ahr:136 max:155 shoes: 07 Montrail Odysseys sz8.5 cut | ||
| plan called for 7.5 miles at 80%. i did a cougar 10. glute muscle not feeling great, but overall didn't feel too slow - but i was. and i was unable to get hr to 145-ish. oh well, i got 'er done... and still lots more work to do today. | ||
| Cycling (spin class) 54:54 [3]17.0 mi (3:13 / mi) | |
| ahr:131 max:155 | ||
| felt fine but didn't rock it. my knee started to bother me before class. this is expected since my IT and glute are getting messy. after 10 min of class it ironed out. it's fine now. | ||
| Running (road) 14:27 [1]1.5 mi (9:37 / mi) +64m 5:17 / km | |
| ahr:121 max:139 shoes: 07 Highlander Black 8.5 | ||
| 3rd run, run commute
6:47 there 115 126 7:40 128 139 | ||
Wednesday Mar 26 | ||
| Note | |
| slept:7.0 | ||
| Kenyan Week Day 3
body feels pretty good. outter hip is still the issue. it's kind of pissed but usually settles in after some time running. abs are feeling the DOMS. today calls for run 1: 4 miles easy run 2: 6+ fartlek with 2min race pace, 1 min easy 30-40min strength | ||
| Running (road) 32:00 [2]3.66 mi (8:44 / mi) +92m 5:02 / km | |
| ahr:128 shoes: 07 Odysseys Green 8 cut | ||
| 1st run, random loop trying to keep it up tempo rather than my normal road pace (re slow).
hip was not an issue. odyssesys didn't bother my morton's nueroma at all. | ||
| Cycling (spin class) 57:23 [4]17.0 mi (3:22 / mi) | |
| great spin class. before class i got word that montrail is sending sean and i to the transrockies ultra !!! so i was super excited and energized. | ||
| Running intervals (trail) 23:00 [4]3.0 mi (7:40 / mi) +122m 4:14 / km | |
| ahr:147 max:165 shoes: 07 Odysseys Green 8 cut | ||
| only had enough time to get 1/2 of my fartlek speed workout done (2min race pace, 1min easy). ran the loop + a bit of road to and from at discovery park. felt good, no asthma, good breathing. | ||
| Running (road) 15:14 [1]1.5 mi (10:09 / mi) +64m 5:34 / km | |
| ahr:115 max:132 shoes: 07 Highlander Black 8.5 | ||
| commute run to yoga.
6:59 there 110 124 8:15 back 120 132 awesome it was snowing on the way home. | ||
| Yoga (SMB) 1:00:00 [2] | |
| hip is feeling better, good class | ||
Tuesday Mar 25 | ||
| Note | |
| slept:8.0 | ||
| Kenyan Week: Day 2 baby!
abs are sore!.. hamstrings a bit tight, probably from yoga. hip feels ok but not great. i rolled it out before 1st run today. | ||
| Running (road) 23:58 [2]2.84 mi (8:26 / mi) +56m 4:56 / km | |
| ahr:115 shoes: 07 Odysseys Green 8 cut | ||
| 1st run just out to greenlake and back. easy/recovery to shake it out and see how things feel. hip was ok. it either gets better and i get my week in as planned or it gets worse and i abort the mission. | ||
| Running hills (trail) 1:29:01 [4]8.2 mi (10:51 / mi) +1036m 4:51 / km | |
| ahr:140 shoes: 08 Montrail Steak Blue 8s | ||
| kenyan program called for 15x steep hill repeats 650-1,000ft total. i figured a mt si 3,400ft lap was in order.
felt super sluggish in the car on the drive there. felt good right out of the car however. my left glute attachement reminded me of my hip issue. but it settled in and didn't bother me after a mile or two. my morton's nueroma didn't like all the uphill running either. good thing it was just one lap up/down. 55:33 up to bench, 32 min down. hr avg is an educated guess bc the damn monitor was reading 190 early -no way. | ||
| C • kenyan week 2 | ||
| Running (road) 15:14 [1]1.5 mi (10:09 / mi) +64m 5:34 / km | |
| shoes: 07 Highlander Black 8.5 | ||
| run commute and 3rd run on day... not the mileage i needed but i got a few extra yesterday so i'm ok with it. really... i'm ok with it.
6:58 there 8:16 back | ||
| Yoga (SMB) 1:02:43 [2] | |
| smb yoga class, added the few minutes i did before mt si run to the time. | ||
Monday Mar 24 | ||
| Running (trail) 1:57:01 [3]13.1 mi (8:55 / mi) +814m 4:39 / km | |
| ahr:143 max:166 shoes: 08 Montrail Steak Blue 8s | ||
| Kenyan Week: Day 1
plan called for 11-12 moderate (80% hr or so). but i'm a trail runner so that mean 13 on trail with a good bit of elevation! cougar 13 miler with a summit bid - ice on the trail, sun on my face! ~ perfect. i wanted to stay in the 140's w/145 goal and i averaged 143 - close enough for me. oh yeah these montrail streaks really are the cat's ass... bee's knees, etc hip isn't healed fully yet. first it felt muscular in the glute, moved to the outside of my right knee, then glute and front side psoas. feels like a need a massage. we'll see how the week goes. i'm not opposed to bailing on the kenyan week. we'll see. lungs felt great, open, no asthma or wheeze. | ||
| Running (road) 32:46 [2]3.42 mi (9:34 / mi) +78m 5:34 / km | |
| ahr:120 max:145 shoes: 05 Hardrock 1 8.5 | ||
| commuter run with backpack, some groceries on way back. tried to keep it faster than 9/min miles but right glute needs a good rub down. rolling it now.
7:08 to ups .6 miles 113 124 25:38 smb to fred and back home 127 145 | ||
| Strength Training (core) 12:49 [3] | |
| ATW reps of 30, skipped the superman yoga stuff since i'm going tonight. also added roman chair for 30 at the end. right side hernia patch felt sore, and bothered. | ||
| Circuit (90/30) 5:53 [3] | |
| 90/30 - no motivation
wall sits, side slide (bball style), skaters, blah | ||
| Running (road) 14:39 [1]1.5 mi (9:45 / mi) +64m 5:22 / km | |
| ahr:124 max:141 shoes: 07 Highlander Black 8.5 | ||
| to and from yoga.
6:12 there bc i was late 123 141 8:27 back 125 136 | ||
| Yoga (SMB) 1:00:00 [2] | |
| right hip needs work. | ||