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Training Log Archive: kensr

In the 7 days ending Jul 4, 2017:

	activity	#	time	miles		km		+m	load
	Trail Running	6	7:12:20	23.08	(18:44)	37.14	(11:38)	1396	1206.3
	Strength	5	1:15:00						225.0
	Road Running	2	36:13	2.18	(16:38)	3.5	(10:20)	169	67.4
	Road Race	1	27:58	3.12	(8:57)	5.03	(5:34)	56	111.9
	Track workout	1	5:40	0.76	(7:27)	1.22	(4:38)	83	22.7
	Total	15	9:37:11	29.14		46.9		1704	1633.3
averages - weight:163lbs

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Tuesday Jul 4, 2017 #

Note

Saddened and upset by the loss this past weekend of my friend and racing partner Glen Brake. Glen collapsed following a training run in Maryland and later passed away.

Glen was my rogaining partner for 15 years and we traveled the world for competitions. Glen was a terrific partner and competitor. He never got discouraged nor lost the fighting spirit, even in situations where we were out of water for hours, had flashlights that went dead, or were merely exhausted after 24 straight hours on the move. Always thinking about the map and our navigation, he salvaged a number of misdirections on my part and got us constructively discussing the proper route.

In our 30 races together as Phast Generation, we took 17 firsts in our class, including first in SuperVeterns at the World Championship in the Warabungle Mountains, Australia in 2006. This year, we were both training for the upcoming World Championships in Latvia.

He was a gentleman who shall be sorely missed.

C • Sorry to hear 9

7 AM

Road Running warm up/down 31:13 [2] 1.92 mi (16:16 / mi) +27m 15:36 / mi
ahr:106 max:156

8 AM

Road Race race (Saxtons River 5K) 27:58 [4] 3.12 mi (8:57 / mi) +56m 8:29 / mi
ahr:156 max:169

Ran well but slowed noticeably on the hills. Lost ground and then passed people going down, but still a loss of time. Right glute sore and weak. Hot sun, but early enough that the heat wasn't bad. Ruthie took 1st in her age group.

10 AM

Road Running warm up/down 5:00 [1] 0.26 mi (19:15 / mi) +142m 7:08 / mi
ahr:94 max:97

Right glute very sore. Definitely limping along. At home lame going up stairs. Good news is it seems to be the muscle and not the hip joint. Dosed with cold water in the shower and will ice, too, and take some ibuprofen.

8 PM

Strength 15:00 [3]

60 sit-ups
25 push-ups
20 supermen
Glute bridge
Hip thrust
Single leg hip thrust -- failed on R leg after 2 reps

Monday Jul 3, 2017 #

6 AM

Strength 6:00 [3]

50 sit-ups
25 clamshells
25 push-ups

Sunday Jul 2, 2017 #

7 AM

Strength 5:00 [3]
weight:163lbs

60 sit-ups

2 PM

Trail Running warm up/down (GMHS) 28:00 [1] 1.31 mi (21:23 / mi) +54m 18:57 / mi
ahr:92 max:106

On the hiking trail and a lap around the track. Plus squats and lunges to loosen up.

3 PM

Track workout 5:40 [4] 0.76 mi (7:27 / mi) +83m 5:34 / mi
ahr:104 max:153

Did a couple 200's and then some 400's at about 90%. On the third 400 got a pain in my R hip as I hit the first turn and immediately quit. Jogged back to car. No lingering pain, staying whole for a 5K on the 4th.
62, 56, 1:53, 1:52

C • Smart 1

Saturday Jul 1, 2017 #

7 AM

Note

End of month 2 of the Year of Extraordinary Training Initiative. So far YETI has resulted in a measurable increase in training time to about 40 hours/month, and the typical increase in running to around 100 miles, but the biggest change is significantly more core training, with sit-ups almost every day and longer core strength sessions twice a week.

Still ramping up. Putting hill intervals in the mix and maybe long runs, too. No problems with injuries. Will see when I just get too tired to do more.

9 AM

Trail Running long (AT/forest service road) 3:02:53 [3] 9.47 mi (19:19 / mi) +566m 16:17 / mi
ahr:123 max:152

Long run on the AT to Griffith Lake and back on the Forest Service Road. Very wet and 100% humidity, rocks and boardwalks slippery. Thunder off to the north with rumbles overhead as I went across Styles and Peru Peaks. Fortunately no strikes and no hard rain, either.

Ran with my rogaine Camelback and heavy shoes for training. Slowed me down, along with being careful on the rough sections going downhill and on the boards. Surprised to come across an SUV at Griffith Lake, apparently owned by the weekend caretaker.

Friday Jun 30, 2017 #

3 PM

Trail Running hills (Kingdom Valley) 37:20 1.81 mi (20:38 / mi) +166m 16:03 / mi
ahr:115 max:145

Warm up, then 8 x 1:30 intervals up Stairway to Heaven, with 1:30 recovery coming back down.

8 PM

Strength 4:00 [3]

50- sit-ups

Thursday Jun 29, 2017 #

9 AM

Strength (Rec Center) 45:00 [3]

Morning exercise class.

4 PM

Trail Running warm up/down (Craftsbury) 26:03 [2] 1.67 mi (15:36 / mi) +70m 13:48 / mi

Wet, light rain.

5 PM

Trail Running tempo (Training group) 30:04 [4] 2.77 mi (10:51 / mi) +64m 10:08 / mi

Half hour threshold run with ski poles. Loops around the core trails, including twice up Screaming Mimi and three times up Chip Hill.

Wednesday Jun 28, 2017 #

2 PM

Trail Running (AT) 2:08:00 [3] 6.05 mi (21:09 / mi) +476m 17:00 / mi
ahr:111 max:136

From Clarendon Gorge to Spring Lake shelter. In a shower for first half hour, then cleared. Still a cool day after 44F last night.

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