Training Log Archive: jroachIn the 7 days ending Nov 19, 2011:
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Saturday Nov 19, 2011 #
12 PM
Running (O @ Ft. Steilacoom) 1:06:00 [4] 8.8 mi (7:30 / mi)
slept:9.0
Warm-up = ~14min, 1.85mi. Warm-down = ~9min, 1.25mi. The course was 7.3k but I ended up running ~5.7mi according to Google Earth. After the 1st & 2nd controls, I decided to read the map a little closer and take the longer, more open routes to the rest of the controls. Out on the open fields I just aimed off because the long grass wasn't that difficult to run through. Overall I probably lost ~4-5 minutes. I definitely felt like I didn't have any speed in me. It felt like I was out for an easy run, except my breathing was erratic on the hills. Time = 43:13. (right foot started to hurt on the downhill portions)
Friday Nov 18, 2011 #
3 PM
Weights (Legs + Chest) 35:00 [5]
10 pull-ups. 20 box jumps. Squats - 20reps/45lbs, 5reps/135lbs, 15reps/65lbs, 21reps/45lbs. Bench Press - 1rep/185lbs, 1rep/205lbs, 1rep/210lbs, 1min - 87reps/45lbs. 20 box jumps. 100 crunches. 10 push-ups straight into 3min plank hold. 50 step-downs. Heel walks around the outside of the gym.
4 PM
Running (321st + Kilo from TJ) 44:10 [2] 6.35 mi (6:57 / mi)
slept:8.4
Weights before the run. Felt pretty good and a few times throughout the run I forgot which foot has been bothering me!
Thursday Nov 17, 2011 #
3 PM
Running (BPA Trail) 1:05:00 [2] 9.55 mi (6:48 / mi)
slept:8.4
Ran after working at Saghalie (from Celebration Park). Started out on the "faster" side. It felt really cold at the start (perhaps from the rain) and I wasn't liking it one bit. After I warmed up, it was excellent (the fall foliage, dark clouds, light rain, cool temp). I'm going to miss the fall!
Wednesday Nov 16, 2011 #
4 PM
Running (Frager) 32:45 [1] 4.85 mi (6:45 / mi)
slept:5.0
Right foot still hurts, but more than it has lately. The pain seems to have shrunk to a smaller area on the ball of my foot. Threw in a few mediocre surges a few times (during the good parts of my songs).
Tuesday Nov 15, 2011 #
3 PM
Running (Lollipop Loop) 47:00 [1] 5.75 mi (8:10 / mi)
slept:8.2
Foot felt better today than yesterday, perhaps because I was sitting down all day!
Monday Nov 14, 2011 #
4 PM
Running (Tuesday Loop) 52:45 [1] 7.15 mi (7:23 / mi)
slept:7.0
Foot bothered me throughout the run. I felt like I was trying to run on my heel the whole time to avoid it.
Sunday Nov 13, 2011 #
12 PM
Running (K-M + 272nd) 1:31:00 [1] 13.1 mi (6:57 / mi)
slept:11.5
Felt depressed when I woke up. Foot actually hurt when I started running, so I kept it very easy. When I came down the trail next to 272nd (on the east hill) I felt like being done; but soon a sense of pride overwhelmed me because I knew that even though I was a few miles away from home, it was no barrier; because I am a runner and can go for miles!