Training Archive: cathi

running race (road) 29:00 [4] 4.0 mi (7:15 / mi) +33m 7:04 / mi vdot: 44.0
shoes: Asics 1

race! it was 4 miles long (some discrepancy as to if slightly longer; will drive it later. mapmyride says 4.55, but i really don't think i had a 6:55 pace! 7:15 though is what it would be for 4.0 miles - which i'm still pretty psyched with.

7th woman overall, 2nd in age group.

a bit stiff the next day, but not too bad.

Note
(rest day)

wasn't feeling too hot today. woke up with a super sore throat, so took the day off to hopefully prevent a cold from coming on.

cycling intervals (tabata) 20:00 [4]

tabata sprints on spin bike
8 x 20/10

forgot my HR strap, but really felt good on these today!

strength (ATW) 17:00 [3]

ATW for 30

got 20 pushups today.... getting closer. already feel a bit sore the next morning. i WILL get back to my ability to crank out 40 of these!!

strength (DOT) 9:00 [3]

DOT drills
3 sets
my right single leg is the worst one. hope to see an improvement here...

running race (airport) 10:00 [3]

mad sprint through the airport to catch a connecting flight. carrying baggage for a more complete body workout.

lost the race; plane left minutes before.

merrell primo chill slides not recommended for running.

running (tail) 1:06:00 [3] 6.0 mi (11:00 / mi)
shoes: Blur SL

a few of my keys don't wok.

good un. out of time though!

C • it's kind of fun to read th... 2

running (oad) 52:00 [3] 6.0 mi (8:40 / mi)
shoes: Asics 1

ankles soe afte this ut a good un.

Note
(rest day)

chaos.

Note
(rest day)

chaos. flying.

Note
(rest day)

chaos. in ca all day.

running (oad) 50:00 [3] 5.5 mi (9:05 / mi)
shoes: Asics 1

aound town, on sidewalks and such. slow due to ice. something new!

running (tail) 2:00:00 [3] 10.0 mi (12:00 / mi) +335m 10:52 / mi
shoes: Imogenes

sleeping giant state pak
undled up and hit the snowy tails. tied to stay on ones moe packed down y snowshoes ut didn't always happen. feet stayed wame than i expected, een though they wee coeed in snow. lots of fun! wish i had snowshoes though :)

hiking (sledding!) 50:00 [3]

unning up hills so we could sled down them! :)

counts fo something, ight?!

swim/row (ow) 12:00 [4]

owing machine

cycling (spin) 25:00 [3]

swim/row (eg) 22:00 [3]

lesson on fom & position

yoga (home) 20:00 [3]

post-flying and stess session. good.

had to snag clothes fom someone to wea since i had none till late tonight.

Note
(rest day)

flying chaos.

luggage did not make it.
damnit.

Note

i know i did something today ut can't ememe.

running (trail) 1:10:00 [3] 6.5 mi (10:46 / mi)
shoes: Imogenes

sometimes you have it.
sometime you don't.
tonight, i didn't.

still sort of have that headache, which has me bummed & annoyed. i wasn't dressed quite right and was cold the entire run. even with the headlamps from 3 people, i was tripping constantly. (yeah, the road was washed out and trashed from the storms lately, but still...)

so the good news: i got out there.
bad news: cut it short.

cycling intervals (spin) 25:00 [4]

Tabata Sprints
8 x 20/10

not sure how tonight went... i think my HRM needs a battery, as the numbers just didn't make sense. i tried to go hard, but between the headache i've had most of the day and overheated room, it wasn't the best night. (or day for that matter)

strength (DOT) 8:00 [3]

3 x

running (road) 1:10:00 [3] 7.3 mi (9:35 / mi)
shoes: Asics 1

actually had a great run tonight!

yoga (studio) 1:30:00 [3]

power yoga class

a bit hotter than i'm used to in there today. sweat pouring off me. a great class though

running race (trail) 50:00 [4] 6.0 mi (8:20 / mi) vdot: 38.3
shoes: Imogenes

approx 6 miles, time estimated.

2 loops of 3 miles. 1st loop solid but a bit conservative since much more was to come... 4th girl.

second loop started and i was running on frozen toes. yikes! probably took a solid mile before i felt fine, then i had a pretty good stride the rest of the time and finished strong.

2nd overall girl, first in age group
got 1st overall in my AG for the series; not sure overall though. (that one matters more, as women's fields are typically smaller.)

cycling race (mtn) 59:00 [4] 9.0 mi (6:33 / mi)

the trail didn't have much elevation overall, but was tight and twisty - couldn't relax much. some mud puddles were huge; other times it was bone dry with slippery pine needles. fun course though.

Note
(rest day)

cycling (spin) 1:00:00 [3]
max:138

had my work holiday dinner tonight, so after work was shot... dragged myself out of bed and hit the Y for an hour on the spin bike. it was hard to do.... but i did it. yah!!! a decent session, considering i felt like i could roll over and go back to bed after :)

C • these sessions count the mo... 2

yoga (home) 25:00 [1]

hiking (trail) 1:15:00 [3] 4.0 mi (18:45 / mi)
shoes: Imogenes

showed some colleagues from maine my local trails (via moonlight)... did a solid hike at lookout mtn.

cycling intervals (spin) 30:00 [4]

bad timing; hit the end of a class, so i did a longer warmup till they were done. (couldn't go balls to the wall when they were cooling down). forgot my HRM, but felt like i pushed it really hard. very stuffy/hot inside, breathing seemed tough.

running (treadmill) 15:00 [2] 1.0 mi (15:00 / mi) +140m 10:27 / mi
shoes: Asics 1

slow with ramp super high

strength (ATW) 15:00 [2]

ATW for 25.
yeah, less than normal... but since this hasn't been regular, a few of the exercises are tough - lower back sore, so i dropped the reps until i feel stronger. my pushups sucked big time. :( only squeezed out 18. BOO ME! must get back....

yoga (home) 12:00 [1]

strength (DOT) 9:00 [3]

DOT drills x 3

running (road) 58:00 [3] 6.0 mi (9:40 / mi)
shoes: Asics 1

easy run, guess on distance... started raining and i got pretty cold, so i didn't add on the last bit for time. but, a pretty good run otherwise.

cycling (mtn) 1:55:00 [3] 11.5 mi (10:00 / mi)

2 loops at Booker T. hopes for a 3rd, but didn't have lights. first time on the mtn bike in ages - felt good! until i hit a climb and my quads cried from yesterday. in all though, good times. luckily the leafs weren't too bad anymore and the wet from yesterday was mostly gone.

running long (trail) 3:30:00 [3] 20.0 mi (10:30 / mi) +518m 9:43 / mi
ahr:150 shoes: Imogenes

great run in the snow! :)
my original goal was a tad longer, but wasn't going to push the whole 50k as it seemed too big a jump from previous runs. around 1.5hrs, my left lower shin area got real sore. it seemed to not hurt as much when i had a more even gait on the gravel roads. strange... been icing it since a bit. (still sore at noon on sunday). hmmm..... will monitor!

overall though, pretty happy with how i felt during the whole thing. steady, consistent.

Note
(rest day)

running intervals (track) 45:00 [5] 5.0 mi (9:00 / mi)
shoes: Asics 1

1 mile warmup/cooldown

4 x 800s (with about a 300m recovery)

3:14
3:18
3:17
3:20

it was nice to run with people again... even though we weren't doing the same workout, having other people on the track while it was dark out was motivating. this was the coldest weather yet - 40, windchill in the upper 30s. legs felt warmed up enough, but the cold air in my lungs was difficult. definitely wheezing/straining more than normal. not sure how much this affected my times.

running (road) 1:11:00 [3] 7.3 mi (9:44 / mi) +104m 9:19 / mi
shoes: Asics 1

bad storm rolled in, so i waited till after to run (and had to settle for road and not trail). felt pretty good though. shorter than called for, but a longer run on the road than lately, so building up tolerance to the hard stuff. (hopefully. knee sore a bit at times, but it didn't stick around).

cycling intervals (spin) 31:00 [4]
max:171

tabata sprints!
8 @ 20/10

extended warmup/cooldown

i really pushed these well today. i always give it the same effort, but sometime the body responds better than others... this was a good day!

C • awesome! 1

yoga (home) 12:00 [1]

some good stretching