Training Log Archive: jroachIn the 7 days ending Nov 12, 2011:
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Friday Nov 11, 2011 #
10 AM
Running (Interurban) 1:09:40 [1] 10.5 mi (6:38 / mi)
slept:11.0
Steady run. Not much to say about it other than I ran ~1hr after breakfast and my foot is feeling better. The pain is still there but not nearly as bad as before.
4 PM
Running (Everett NWAACC course) 27:00 [2] 3.75 mi (7:12 / mi)
Jogged the first 5k of the Everett XC (NWAACC Championship) Course in 21:41, then back to the van in 5:30. Course was very soggy and the rain/wind made it a pretty treacherous run.
Thursday Nov 10, 2011 #
1 PM
Running (Weyerhaeuser) 34:25 [1] 4.85 mi (7:06 / mi)
slept:7.3
Ran with Ben & Anthony @ Highline Practice. Perfect weather and my foot felt pretty good! I didn't want to stop!
Wednesday Nov 9, 2011 #
2 PM
Weights (Core-Cardio-Circuit) 35:00 [3]
Worked out with the boys doing 2 circuit routines consisting of 30sec sessions of the following: box jumps, jump rope, lat raises, barbell overhead press, bent over rows, overhead squats, kettle bell variations, bosu squats, and bosu push-ups. Both circuits consisted of 5 of the previous workouts, and we went through them twice. Other exercises include 20 burpees, 20 frog leaps, more box jumps, 50 sit-ups, 50 step downs, and heel walks to end of gym hallway (down-and-back 2x).
3 PM
Running (Camelot + Mickey) 34:40 [1] 4.9 mi (7:04 / mi)
slept:12.0
Ran after working out in the weight room. Foot is definitely feeling better. I felt a bit sluggish though (probably from the workout beforehand).
Tuesday Nov 8, 2011 #
5 PM
Running (Africa) 40:00 [1] 5.8 mi (6:54 / mi)
slept:8.4
Right foot felt better than it has since the half marathon! I'm hopeful!
Monday Nov 7, 2011 #
1 PM
Running (Tyee Field Loops) 24:00 [1] 3.05 mi (7:52 / mi)
slept:8.0
3 perimeter loops w/Highline.
3 PM
Running (The Lake Dolloff) 33:33 [3] 4.3 mi (7:48 / mi)
Ran with Hunter & Matt @ 3pm to Military, by Lake Dolloff (the lake), back to TJ by the trail north of Camelot.
Sunday Nov 6, 2011 #
4 PM
Running (Frager) 35:10 [1] 4.85 mi (7:15 / mi)
slept:8.0
Right foot felt better than yesterday, but I was still running funny.