Training Log Archive: jroachIn the 7 days ending Jul 14, 2012:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||
|
|
|
|
|
|
| |||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | |||||||||
Saturday Jul 14, 2012 #
9 AM
Running race (Kent Cornucopia 5k) 16:19 [5] 5.0 km (3:16 / km)
Out and back on Frager Road from Riverbend parking lot. 1mi = 5:02, turnaround = 8:00, 2mi = 10:23. 61 Degrees, Cloudy, 90% Humidity. Not many people got in my way on the way back.
Running (Warm-up/down) 46:20 [1] 5.82 mi (7:58 / mi)
slept:8.5
2.68mi warm-up. 2 strides. Out and back on Frager Road from Riverbend parking lot. Jeff Brigham took it out the first 400m, then I took over the rest of the way. 3.14mi warm-down. My body doesn't feel very taxed after the effort, even right when I finished. I think I just need to get used to hurting.
Friday Jul 13, 2012 #
10 AM
Walking (Tiger Mountrin) 1:40:00 [3] 6.0 mi (16:40 / mi)
slept:7.5
Easy hike. Left achilles/shin area is tight.
2 PM
Running (Run to Bus Barn from TJ) 37:16 [2] 5.25 mi (7:06 / mi)
Feel tired and left achilles/shin area is tight.
Thursday Jul 12, 2012 #
2 PM
Running (200th, E. Valley) 1:14:40 [1] 10.55 mi (7:05 / mi)
slept:10.0
Felt pretty good but I can tell my legs are tired. I actually took a nap today before heading out the door. Been having a hard time falling asleep at night. Left achilles/shin area is a little achy after the run again.
Wednesday Jul 11, 2012 #
10 AM
Running (Lake Youngs) 1:06:36 [4] 11.0 mi (6:03 / mi)
slept:8.0
Warm-up = 11:34, 1.52mi. Took off with the team from the bathrooms, they went counter-clockwise, I went clockwise. I was already dripping sweat from the warm-up, but I still managed to PR today for the loop (54:11, 9.2mi). I feel like I can hold this pace for 2 laps under cooler conditions, so it wasn't all out. I wasn't very quick up the hills, but on the flat and downhill portions, I felt like I was sub-5 pace. No aches anywhere. I think eating a lot of fruit lately has helped.
5 PM
Running (Africa Loop) 38:55 [1] 5.3 mi (7:21 / mi)
Started out faster than I normally do, probably because I had some leftover racing fuel in the jets. Kept the effort very easy the whole way. Felt much better than I thought I would. Left achilles/shin area felt a little achy after the run.
Tuesday Jul 10, 2012 #
9 AM
Running (BPA Trail) 1:10:28 [2] 10.55 mi (6:41 / mi)
slept:8.0
Ran to orange gate (28:30, 4.05mi), back the same way + around baseball fields between WinCo & Panther Lake, then around 800m interval trail @ Celebration Park & baseball fields. Put it on cruise control at the start and enjoyed the easy run.
Monday Jul 9, 2012 #
8 AM
Weights (weightroom) 20:00 [2]
Pull-ups - 15reps, 10reps. Leg Extensions - 25lbs/21reps, 35lbs/11reps, 25lbs/21reps. Stiff-legged deadlifts - 30lbs/16reps, 40lbs/10reps. Squats - 45lbs/21reps, 95lbs/11reps, 45lbs/21reps.
10 AM
Running (Track Workout + L Dolloff) 58:37 [3] 8.65 mi (6:47 / mi)
slept:8.0
Bingamon Pond (14:45, 1.8mi) for the warm-up. Cool-down = Military, Lake Dolloff, 51st (37:25, 5.45mi). Workout = 11x200m from 38 down to 33sec. After each 200m we did 30 crunches, jogged 100m, 10 push-ups, jogged 100m and started the next 200m. We were supposed to do 12 sets, but I thought we only did 10. After looking at my splits, we did 11 (I missed a split). I remembered this workout being harder as the last time I did it, I ran each 100m instead of shuffling (I didn't count these shuffles today for time or distance).
6 PM
Running (Frager) 35:20 [1] 4.85 mi (7:17 / mi)
Easy jog. Everything felt good except for my chafing!
Sunday Jul 8, 2012 #
1 PM
Running (Interurban, 277th, Frager) 1:16:00 [1] 10.4 mi (7:18 / mi)
slept:10.0
Kept this run extra easy because I am trying not to take so many days off during the summer. There is no need for days off in the summer when all I do is sit on my butt all day, watching tv and browsing Flotrack. So today's run was rather enjoyable because I made it so. I probably shouldn't run during the hottest part of the day, but I did. My energy level was above average, but I kept everything extra easy because my left achilles/shin area was a little achy. With a half mile to go, I threw in a quarter mile surge and felt awesome; all aches immediately disappeared!