Training Log Archive: jroach

Ran to the normal warm-up area. Did easy/medium/hard on Toilet Hill as usual for the first 2 sets (~170m); then we did an extended version from the bottom of this hill to the top of the road hill for 2 sets (~310m); and we finished with 1 set on Toilet Hill. I am including the jog back to the start of each repeat in this log because it was faster than a shuffle and walking would have been easier. It is hard to tell what my splits were because the trail is so narrow and I started behind everyone each time (because they false started on every one), and that cost me a few seconds on each one. Boy did I feel like crap on the extended hill repeats. That not only worked my legs, but my lungs as well! I felt like I was going to crap myself when I didn't even have to go. I felt like my old computer, slow and messed up. I think this workout will pay off later on as I definitely lack variety in my training. Distances = ~2mi there, ~1.95mi back, ~2.11mi hill repeats, ~2mi jog to start.

Ate lunch around 1:45pm (spaghetti, meat sandwich, 2 granola bars, chocolate milk, orange juice). I guess running at 4:45pm was too soon as I had to cut it short. I was just going to do a couple field loops at TJ though. One of my achilles/calve areas is tight but I forget which one (I only felt it during the start of the run). I just realized that nothing has been bothering me lately except for my legs feeling a little tired, no aches or pains!

I woke up this morning and my legs and back were so tight that I could barely touch past my knees! Practice at 11:30 so I ran before from TJ to Totem, back to 272nd, along Military and back to TJ via 288th (38min, 5.35mi). Ran the first 3k of the course and back to the start of the hill sprint area. Did 4 hill sprints. I could tell that I was able to do these faster (using quicker steps). I could tell that my legs were feeling good as well because I was up on my toes throughout my run right before practice. On my last hill sprint, I took off with Leah; and I don't think she knows, but I was trying my hardest to beat her. I think we were dead even when she stopped (as I tend to gradually slow down). Then I jogged around to lock up the gates and ran the last mile barefoot on the field turf. I felt so good at the end that I was trying to hold back from opening up my stride. I stretched for awhile and my flexibility came back. 16 minute ice bath.

I am sore from yesterday and felt very tired when I got to TJ. Ran Tuesday Loop through the Evergreen trail (7.6mi, 53:35). 16 minute ice bath.

20x200m with crunches at the finish line, push-ups after 100m, and back into the 200s. I ran the entire time without stopping before the 200s; thus, they were not much faster than my run in between crunches and push-ups or the next 100m. The time I recorded for the 5 miles on the track = 30 minutes exactly. I did 30 crunches (with variations) and 10 push-ups at each station totaling 500 crunches and 200 push-ups. After the 5th set I was getting up slower and feeling drained. This workout is harder than it sounds. That is why I wanted to do it instead of videotaping it like last year. I did 2 field loops immediately after the workout (1 mile, 6:48) and then sat around for an hour. Then I jogged back to Jeff's, drove back to TJ and took a 16 minute ice bath.

Ran to TJ and back from Jeff's. Messed around in the weight room before running (drills, good mornings, shin walks, and crunches). Took off slowly with the guys and gradually picked up the pace when I crossed Military. According to Matthews, the trail at Saltwater is 1mi, not 0.8mi. That makes the loop ~10.1mi. I did ~10.2 (due to running extra when crossing some streets) and finished in about 68 flat. I was cruising on the downhill and flat sections; but after coming out of the trail, the flats became more of an effort. My breathing was fine and under control the whole way though (except on the hill behind TJ). 15 minute ice bath.

Jogged to and from TJ from Jeff's (1.3mi). TJ Figure-8 Loop = 6.05mi if I start by the stairs and finish at the top of the hill sprint area. I ran in the back of the pack for the first mile and maintained that pace until 2 miles. Then I started to reel in Jacob and Oscar. It took exactly a mile to catch them. I couldn't tell if they were doing the 40/20 workout already because Ruston told me "good job" as I passed him. So I decided to just maintain that tempo pace the rest of the way. Finished in 39:10. My legs felt tired and Matthews made fun of me when I did the 8 hill sprints at the end because I was so slow. I could have gone a little faster (not much), but part of me still believes that if I focus on staying up on my toes and lifting up my knees, my form will improve. That's what we did at Highline (almost everyday) and I feel like that's the best thing I got out of that program. I think doing strides on a gradual downhill (like at Ft. Flagler) will help on my turnover.

Ran from Jeff's, down 37th to Interurban, up Jornada, around Kilo and back. Felt better than I thought I would (after running with Ben yesterday). Felt good coming up the hill and strong afterwards. Never pushed the pace.