Friday Oct 31 |
 | Biking 10:00 [3] | |
| |
| warm up at gym. |
| Running 1:37:26 [3] 12.0 mi (8:07 / mi) | |
| shoes: odyssey 7 |
| to gym and back with extra mileage up roberts, over to basin... and treadwell ditch on way home. |
| Strength Training 1:10:00 [3] | |
| |
| 12 lifts. focus on core/hips. |
Thursday Oct 30 |
| Strength Training 5:00 [3] | |
| |
| 40/40/80 |
| Running 1:25:49 [3] 10.0 mi (8:34 / mi) | |
| shoes: odyssey 6 |
| treadwell ditch to dan moller. felt really crappy. perfect sunny weather for the first time this fall. |
| Biking 40:00 [3] 8.0 mi (4:59 / mi) | |
| |
| commute |
Wednesday Oct 29 |
| Running intervals 1:58:45 [3] 16.5 mi (7:11 / mi) | |
| shoes: odyssey 5 |
| to end of perseverance with 20 x 1:00 intervals on way back. very rainy and cold. didn't feel very good, hopefully due to the conditions. |
| Strength Training 5:00 [3] | |
| |
| 40/40/80 |
Monday Oct 27 |
| Strength Training 1:00:00 [3] | |
| |
| 12 lifts. upper and lower body. |
| Biking 10:00 [3] 3.0 mi (3:19 / mi) | |
| |
| warmup at gym. |
| Running 24:00 [3] 3.0 mi (7:59 / mi) | |
| shoes: Adrenaline 11.5 |
| on treadmill at gym. |
| Running 53:14 [3] 7.0 mi (7:37 / mi) | |
| shoes: Adrenaline 11.5 |
| to gym and back plus up to rainbow. |
Sunday Oct 26 |
| Running 1:36:17 [3] 12.0 mi (8:01 / mi) | |
| shoes: odyssey 6 |
| in valley with geezers. montana creek. wet new snow. |
| Strength Training 5:00 [3] | |
| |
| 35/35/70 |
Saturday Oct 25 |
| Running long 2:43:55 [3] 20.0 mi (8:12 / mi) | |
| shoes: odyssey 7 |
| up perseverance out out glacier hwy. toward salmon creek. bryan ran with me up perseverance. felt really strong through about 15 miles. pretty tired for last 5 miles but overall very good run. |
| Strength Training 5:00 [3] | |
| |
| 35/35/70 |
Friday Oct 24 |
| Strength Training 5:00 [3] | |
| |
| 35/35/70 |
| Strength Training 1:00:00 [3] | |
| |
| 12 lifts. mostly core and legs. |
| Running 43:48 [3] 6.0 mi (7:17 / mi) | |
| shoes: NB 891 |
| to gym and back. |
| Biking 15:00 [3] 4.0 mi (3:45 / mi) | |
| |
| at gym |
Thursday Oct 23 |
| Running tempo 1:55:29 [3] 16.5 mi (7:00 / mi) | |
| shoes: odyssey 7 |
| up to end of perseverance in horrible wind and rain/snow. tempo pace from turnaround back to douglas highway. about 6 miles of tempo. felt pretty weak but mostly because of weather. |
Wednesday Oct 22 |
| Running hills 1:30:19 [3] 9.0 mi (10:01 / mi) | |
| shoes: odyssey 6 |
| 2 climbs up mt. roberts trail to tram. felt much better on second climb. |
Tuesday Oct 21 |
| Running 45:08 [3] 6.0 mi (7:30 / mi) | |
| shoes: odyssey 7 |
| to gym and back. pretty tired legs from speed work yesterday. |
| Running 30:00 [3] 4.0 mi (7:30 / mi) | |
| shoes: odyssey 7 |
| on treadmill at gym. |
| Biking 15:00 [3] 4.0 mi (3:45 / mi) | |
| |
| at gym. |
| Strength Training 1:00:00 [3] | |
| |
| 12 lifts at gym. upper, core, and lower body. (mostly core work). |
Monday Oct 20 |
| Strength Training 5:00 [3] | |
| |
| 35/35/70 |
| Running intervals 2:00:00 [3] 15.0 mi (7:59 / mi) | |
| shoes: Adrenaline 11.5 |
| mile repeats on track.
5 mile warmup
followed by 5 one mile repeats with one mile recovery between each.
5:43, 5:27, 5:13, 5:27, 5:43
felt very strong. |
Sunday Oct 19 |
| Running 1:15:31 [3] 10.0 mi (7:33 / mi) | |
| shoes: odyssey 6 |
| treadwell, moller loop. felt very good. no back pain and almost no leg pain. best run in weeks. |
| Strength Training 5:00 [3] | |
| |
| 35/35/70 |
Saturday Oct 18 |
| Running 1:09:52 [3] 9.5 mi (7:20 / mi) | |
| shoes: odyssey 5 |
| from home up to beginning area of perseverance trail and back along flume. back feeling much better. still some pain behind right knee but not nearly as bad as last week. |
| Strength Training 5:00 [3] | |
| |
| 30/30/60 |
Friday Oct 17 |
| Running hills 2:26:13 [3] 7.0 mi (20:53 / mi) | |
| shoes: odyssey 5 |
| up mt. jumbo. very windy, snowy, and cold at top. |
Thursday Oct 16 |
| Strength Training 1:30:00 [3] | |
| |
| 18 lifts. upper and lower body. 3 sets of 12 reps each. back loosened up nicely by end. |
| Running 55:00 [3] 6.0 mi (9:10 / mi) | |
| shoes: odyssey 7 |
| on treadmill at gym. some pain in back of leg, but it got better as i ran further. |
| Biking 15:00 [3] 4.0 mi (3:45 / mi) | |
| |
| on bike at gym. |
Wednesday Oct 15 |
| Strength Training 5:00 [3] | |
| |
| 30/30/60
back still sore but much better than yesterday. |
Tuesday Oct 14 |
| Strength Training 5:00 [3] | |
| |
| 30/60 no push ups because of back. |
Monday Oct 13 |
| Running 45:15 [3] 7.0 mi (6:27 / mi) | |
| shoes: Streak |
| tempo run up perseverance trail. very sore leg and back (sciatica nerve) |
| Biking 10:00 [3] 3.0 mi (3:19 / mi) | |
| |
| at gym |
| Strength Training 30:00 [3] | |
| |
| 5 lifts at gym. very sore back and back of knee. |
Sunday Oct 12 |
| Strength Training 5:00 [3] | |
| |
| 30/30/60 |
| Running 2:04:00 [3] 17.0 mi (7:17 / mi) | |
| shoes: odyssey 7 |
| in valley with geezers. sore behind right knee |
Saturday Oct 11 |
| Running 1:16:26 [3] 10.0 mi (7:38 / mi) | |
| shoes: Odyssey 4 |
| treadwell: jumbo to moller loop. |
| Strength Training 5:00 [3] | |
| |
| 30/30/60 |
Friday Oct 10 |
| Strength Training 1:00:00 [3] | |
| |
| 12 lifts. upper and lower body. 3 sets of 12 reps each. |
| Biking 30:00 [3] 8.0 mi (3:45 / mi) | |
| |
| on stationary bike at gym |
| Running 1:13:09 [3] 10.0 mi (7:19 / mi) | |
| shoes: odyssey 6 |
| to rainbow and up around roberts loop |
| Running 24:00 [3] 3.0 mi (7:59 / mi) | |
| shoes: odyssey 6 |
| treadmill at gym |
Thursday Oct 9 |
| Strength Training 5:00 [3] | |
| |
| 30/30/60 |
Wednesday Oct 8 |
| Strength Training 5:00 [3] | |
| |
| 25/50/50 |
| Running 55:13 [3] 7.0 mi (7:53 / mi) | |
| shoes: odyssey 6 |
| in skagway on beginning of chilkoot trail and gravel roads. |
Tuesday Oct 7 |
| Running 37:48 [3] 5.0 mi (7:33 / mi) | |
| shoes: odyssey 6 |
| in tagish BC on dirt roads and trails. very cold... below freezing all day. |
Monday Oct 6 |
| Running 48:00 [3] 6.0 mi (7:59 / mi) | |
| shoes: odyssey 6 |
| in smithers in morning on gravel roads. |
| Strength Training 5:00 [3] | |
| |
| 25/25/50 |
Sunday Oct 5 |
| Strength Training 5:00 [3] | |
| |
| 25/25/50 |
| Running 56:00 [3] 7.0 mi (7:59 / mi) | |
| shoes: odyssey 6 |
| in fraser lake BC. up mouse mountain and out and back on dirt road. |
| hiking 3:00:00 [3] 6.0 mi (29:59 / mi) | |
| shoes: Streak |
| in smithers with kelly and adrian... up to snow covered peak. about 2,400 ft. of climbing. |
Saturday Oct 4 |
| Strength Training 5:00 [3] | |
| |
| 25/25/50 |
Friday Oct 3 |
| Strength Training 5:00 [3] | |
| |
| 25/50/50 |
| Running 1:03:13 [3] 8.0 mi (7:54 / mi) | |
| shoes: Streak |
| in am on trails at jen's cabin. |
Thursday Oct 2 |
| Strength Training 5:00 [3] | |
| |
| 25/25/50 |
Wednesday Oct 1 |
| hiking 1:30:00 [3] 5.0 mi (17:59 / mi) | |
| shoes: Streak |
| lookout mt. with jen and mike |