Training Log Archive: jroachIn the 7 days ending Jul 11, 2009:
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Saturday Jul 11, 2009 #
Running (Lake Youngs, 2xhill @ end) 1:03:20 [3] 9.5 mi (6:40 / mi)
slept:8.6
I kept on waking up this morning because my neighbor's driveway stinks. It was treated with a varnish-like stain yesterday and my room is right in the pathway that the wind blows. I ate breakfast at 7am and ran at 8:30 with Ben, Adam, his teammate, and 3 high schoolers. We started out really slowly for the first 25 minutes or so. Then Ben and I picked it up to about 6min pace. The hill at the end hit me like a wall so afterwards I walked over to it and sprinted up it twice. I did not feel tired after this run but the best part was that my stomach never gave me issues like last Saturday.
Friday Jul 10, 2009 #
Running (Celebration Park) 1:14:00 [3] 11.1 mi (6:40 / mi)
slept:8.5
1mi warm-up/down around park. Ran to end of BPA Trail & back via every dirt trail, including hill behind Aquatic Center. One way is 4.23mi according to Google Earth. Then before my 1mi cool-down, I did 4x diagonal strides. This came out to a half mile of striding/jogging. Overall, my legs feel moderately sore, but nothing bothered me. I felt like I was cruising the whole way except during the 8:30 mile warm-up.
Walking (to TJ & back) 53:00 [1] 3.3 mi (16:04 / mi)
Thursday Jul 9, 2009 #
Running (FW Bus Barn, Weyerhaeuser) 1:23:10 [3] 12.4 mi (6:42 / mi)
slept:11.0
My legs felt a little achy at the start so I went easy (~7:30 pace) until I got to Weyerhaeuser. Then I picked it up slightly and felt better. My left knee started feeling a tad achy when I was coming down Military to 288th. I still think that I am running too much on the pavement.
Wednesday Jul 8, 2009 #
Running (Fort Flagler) 1:30:00 [3] 12.1 mi (7:26 / mi)
slept:8.5
My distance is estimated because I could not get a very accurate measurement on the small trails. We started out incredibly slowly after the 13min warm-up. I kept on having to wait up for the guys because they were going abalone pace. They never sped up except for when we got to a downhill and saw Shelby. Then we were crawling again, even after Shelby took another path. Supposedly Reid had a side ache and Jacob's knee hurt. With Ben poking me with a long piece of grass and Donny holding his sweatshirt in one hand, I couldn't take it anymore and took off on my own for the last 45 minutes.
Tuesday Jul 7, 2009 #
Running (Cedar River Trail, 2.5mi) 1:00:00 [3] 9.05 mi (6:38 / mi)
slept:8.5
Ran a fast 1.75mi warm-up. Splits are roughly: 73, 74.1, 77.9, 77.1, 80.6, 2:42.2, 81.4, 82.7, 80.2. My 2.5mi time = 13:10. I pretty much felt out of shape and my arms felt heavy. It was slightly uphill but I'm not sure how much of a difference that made.
Running (Camelot Loop) 28:50 [3] 4.3 mi (6:42 / mi)
I wasn't planning on doing a second run today but after my dismal 2.5mi "time trial," I decided that I need to run more. I can't believe how hard my effort was for that pace. Anyways, this 2nd run was just supposed to be easy. Although I felt like I was going easy, I still think it may have been too fast. (first mile was around 7:25)
Monday Jul 6, 2009 #
Running (Camelot, Russell Road) 1:31:00 [4] 13.45 mi (6:46 / mi)
slept:8.75
Ran around Camelot to TJ. Down Reith Road to Russell Road and back via Boardwalk. I went out steady and hammered on the way back from the Boardwalk. I was dry heaving when I finished at the stairs at TJ. My lower left back side started aching again. I thought my right ischium was going to give me problems at the start but it seemed to dissipate on the way to Totem. Ran home from TJ with a BIG cupcake in hand. It was kind of smooshed when I got home.
Walking (neighborhood) 35:00 [1] 2.2 mi (15:54 / mi)
Sunday Jul 5, 2009 #
Running (Snoqualmie Valley Trail) 1:11:00 [3] 10.9 mi (6:31 / mi)
slept:8.0
Ran from Mt. Si Golf Course. My stomach felt a bit acidic the first 20 minutes and then it went away. I was able to cruise at a decent clip the rest of the way. At first I thought I was going to get bored because the trail is smooth gravel and pretty straight. But the further I went the better it was. I'd like to do this as an out and back run sometime soon. According to Google Earth, it is a 540ft. elevation gain from the golf course to Iron Horse State Park.
Walking (neighborhood + 288th) 45:00 [1] 2.8 mi (16:04 / mi)