Training Archive: cathi

Note
(rest day)

yoga (at home) 25:00 [1]
slept:6.5 weight:129.8lbs

yoga poses from matt

cycling hills (road) 40:00 [3]

crappy weather cut this short. (rain)

strength (core work) 18:00 [1]

"around the world" exercise
15 reps; i think i can increase this next time

C • reps 1

running (trail) 1:20:00 [3] 8.0 mi (10:00 / mi)
shoes: HardRock 1

nolan - edwards point
a little faster than anticipated, but it was just 2 of us.

cycling (spin) 2:30:00 [3]

nasty weather outside, so i hit a spin class then stayed in there until i got kicked out by the janitor.

swim/row (row machine) 30:00 [3]

cycling (trainer) 1:00:00 [1]
slept:6.5

zone 1-2, with 1 min pickups ever 15 min.

strength (multi-muscle set) 19:00 [3]

100 each of situps, pushups, squats, and lat pulldowns

yoga (at home) 30:00 [1]

series of poses, held 10sec each.
(actually it was closer to 45 min total time, trying to figure out that half moon pose. i need a spotter on that one!)

C • log it all! 1

Note
slept:6.0 (rest day)

post-race rest day! should have had more sleep; stayed out too late :)

running race (trail) 4:52:53 [4] 26.0 mi (11:16 / mi)
slept:5.5 shoes: HardRock 1

Black Mountain Marathon!

surprisingly perfect weather. trail a bit muddy and slick in some spots. tried to be consistent in the first 14 miles, primarily uphill. kicked it up a bit for the next 6 miles back down to Montreat. took it easy on the next half+ mile, which was the steepest downhill grade (didn't want an injury from this.. mostly pavement section). then the last 5-6 miles i really turned it up, passing several people. (all guys... damn.) i finished strong and felt good! 10th place women's division; 50th overall (out of 139).

strength (core) 1:00:00 [3]
slept:5.0

running (road) 28:00 [3]

running (trail) 1:38:00 [3]
shoes: HardRock 1

strength (core) 55:00 [4]

cycling (road) 1:50:00 [3]

Tues Night Bender.
but next to no one was there because of the wind (gusts up to 34). my light was on the fritz and my riding partner bailed... it's a bit of a creepy night area to ride in, so i did too. all intentions of continuing on the trainer, but my feet were still frozen. (honestly, it wasn't that cold out. not sure why they were so bad!) oh well.

strength (core) 50:00 [4]
slept:5.5

running tempo (track) 35:00 [4] 4.0 mi (8:45 / mi)

warmup/cooldown

2x 1mile repeats
1st: 7:10
2nd: 7:18

i'd say i was going around 85%. i forgot to use my inhaler before and didn't bring with me... and being at a track at night alone, didn't want to push it too much. felt pretty good with the times considering i haven't timed a mile since pre-thanksgiving (right before the injury which was right before our quarterly mile time trial). i'm almost back to where i was. oh, and gusts up to 20mph coming right off the river tonight sucked!

C • great work! 1

Note
slept:9.0 (rest day)

wow, a rest day. perfectly times with an all-day storm so i don't feel guilty about staying inside. getting caught up on lots of things though!

cycling race (road) 2:52:00 [3] 43.0 mi (4:00 / mi)
slept:9.5 weight:131.4lbs

tues night ride w/poe loop add-on (and some extra browntown on the way back). mileage approximate (via mapmyride. no computer on the bike yet.)

running (road) 31:00 [3] 3.25 mi (9:32 / mi)

cut the run a bit short as the muscle to the outside of my right shin was killing me. (is this a shin splint? didn't seem to be what i thought it was). went home and iced.

cycling intervals (trainer) 1:00:00 [4]
slept:5.0

10 min warmup/cooldown
40 min intervals: 1 min each, level 5, 6, 7, 8, 9, repeat

strength (core) 1:00:00 [4]

strength (core) 1:00:00 [4]

core work in the morn, then a rest day - yeah!! my legs are quite tight - lunges are a killer :)

strength (core) 1:00:00 [4]
slept:5.5

running (trail) 1:44:00 [4]
shoes: HardRock 1

distance: who knows
pace: from an easy 3 to an all out sprint at times.

what, 1hr45 min when i had only 1:10 scheduled?? well that's what you get when you involve searching for a group member that somehow got disoriented and separated. i would have had much more time on my feet, but i was tasked with staying at the missing person's car just in case and to meet with the emergency personnel that were dispatched. after nearly 2 more hours of searching, he was found safely. (thankfully, as it was 21degrees out, with winds 8-10mph and a touch of flurries.)

strength (core) 50:00 [4]
slept:6.0

running (road run) 30:00 [3] 3.25 mi (9:14 / mi)

easy pace

strength (core work) 55:00 [4]
slept:5.5 weight:130.2lbs

cycling (ride the trainer) 1:00:00 [3]
ahr:132

estimated HR. (need to figure out how to do this on my watch)

60 minutes, with a 15 sec sprint every 10 min. i have the wrong skewer on the road bike i'm borrowing so my set up was a bit sketchy... but luckily it stayed upright!

running long (trail) 2:36:00 [3] 16.0 mi (9:45 / mi)
slept:7.5 shoes: HardRock 1

run in knoxville, norris damn trails

heart rate around 155

cycling (road) 1:14:00 [2]

recovery ride
moccasin bend loop from river city bikes

cycling warm up/down (cyclocross race) 1:07:00 [2]

cycling race (cyclocross race) 36:00 [5]

deceptively tough course!

strength (core work) 1:00:00 [4]
slept:4.75 weight:130.2lbs

worked way too late. didn't get anything else in last night :( including sleep.

strength (core) 1:00:00 [4]
slept:5.0 weight:129lbs

had to work a LOT more than anticipated today. a late mtg interferred with speed work :( but my legs are feeling pretty tight - some stretching & an epsom bath may be on the menu.

strength (core work) 45:00 [4]
slept:5.25

we crammed in the workout this morning, while under a tornado warning. once the lightning started, we bailed. nasty stuff!!

running (trail) 1:15:00 [4] 8.0 mi (9:22 / mi)
shoes: HardRock 1

solid run with jim + sal.

nolan-mushroom rock-swinging bridge, then a scramble up the steep trail (uhh, washed out ravine) and back to nolan.

strength (core work) 1:00:00 [4]
slept:5.25 weight:130lbs

running (run downtown) 54:00 [3] 6.1 mi (8:51 / mi)

run downtown with nik. nice easy, but decent pace.

fast break-veterans-georgia-market-main-broad-market st bridge-frazier-veterans bridge-4th-walnut bridge-fast break

strength (core work) 45:00 [4]
slept:5.0

awful sleep last night

yoga (yoga) 20:00 [3]

squeezing in a bit more tonight

running (road) 1:06:00 [3] 7.2 mi (9:10 / mi)
slept:7.0

felt unexpectedly ok after last night's mardi gras party, so the run was on. with rain on the way, i stayed in the neighborhood instead of driving to the mtns. in lieu of distance and trail, i hit as many hills as i could. rain started 9 minutes into the run and persisted the whole time. i didn't get too cold luckily.

route: hilly!
home-mississippi-russell-hixson pike-mississippi-tremont-colville-forest-tremont-endicott-federal-mississippi-avalon-avalon loop-glenroy-home.

cycling (road) 2:48:00 [3] 47.0 mi (3:34 / mi)
slept:7.5

training ride with the velo vixens. pace slower than anticipated, but when you have a wide range of abilities, you just gotta roll with it sometimes.

we did the loop from Apison Elementary. rolling hills for at least 60% of the ride!