Training Log Archive: jroachIn the 7 days ending Aug 18, 2012:
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Saturday Aug 18, 2012 #
8 AM
Running (Cedar River Trail) 1:30:00 [3] 13.8 mi (6:31 / mi)
slept:9.0
Took off at abalone pace for the first 15 minutes. Gradually caught up to the group right at the bathrooms. Took a 3min pit-stop and went back after the pack and passed the leaders shortly after. Maintained that pace the rest of the run instead of easing up. Everything felt good except my hips during the last 20 minutes.
Friday Aug 17, 2012 #
8 AM
Running (BPA) 1:00:25 [3] 8.65 mi (6:59 / mi)
slept:7.8
Took off very slowly and felt like I was getting dropped. Got to 1st Avenue in just over 7 minutes. Kept the run a steady pace from then on, pushing it up the hills a little. Felt good on the way back and nothing bothered me. 4 strides afterwards.
5 PM
Running (Africa) 36:35 [1] 4.9 mi (7:28 / mi)
slept:1.5
Legs felt pretty good, although I felt slight hip pain near the head of both femurs.
Thursday Aug 16, 2012 #
7 AM
Running (Des Moines Creek from HCC) 1:04:45 [3] 9.4 mi (6:53 / mi)
slept:8.7
Ran from Highline to the end of Des Moines Creek Trail and back + 4 laps on track. It's really hard to gauge how fast/slow I am running around Highline because it's so hilly around here. Although my pace may seem slow, my effort reflects that of something probably 45 seconds faster per mile; plus my legs get tired much easier than from running in the valley. Used the foam roller afterwards and that may work wonders with my leg pains!
5 PM
Running (Grandview Park) 39:35 [2] 5.4 mi (7:20 / mi)
Took off very slowly but had no aches or pains, probably because I used the foam roller this morning! Gradually picked up the pace when I got up to Military Road. Mouth was dry the whole time from the heat, but I felt pretty good!.
Wednesday Aug 15, 2012 #
11 AM
Running (St. Patrick Frager Meeker) 1:19:20 [1] 11.3 mi (7:01 / mi)
slept:8.8
Legs are sore and I'm at that point where I have great difficulty putting socks on. Left knee started throbbing out of nowhere with about a mile to go, but felt better the last couple minutes.
Tuesday Aug 14, 2012 #
1 PM
Running (Fenwick Rd, 277, Woodland) 1:35:50 [2] 13.6 mi (7:03 / mi)
slept:9.5
Ran along golf course, through boardwalk, along Lake Fenwick Road, down 272nd, up trail alongside 277th, through Woodland Way, back down to valley and home via James Street. Kept the pace easy the entire run except for pushing it up the stairs and trail by 277th.
Monday Aug 13, 2012 #
9 AM
Running (Lake Youngs) 1:06:20 [2] 9.3 mi (7:08 / mi)
slept:9.3
Ran with Paul Hyunh. Took off incredibly slowly and gradually picked it up after about 20min. Upper legs/hip area feel tight.
5 PM
Running (Riverview + Russell) 42:05 [1] 5.55 mi (7:35 / mi)
Took off ultra slowly. Legs were asking me what the heck I was thinking running twice today. It actually turned out to be a nice enjoyable run with the exception of having to rush to the bathroom when I was done.
Sunday Aug 12, 2012 #
3 PM
Running (Africa + the Lakes) 50:25 [1] 6.5 mi (7:45 / mi)
slept:9.7
Took off very slowly. It felt really hot and my energy level was low. Quads are a little sore and hamstrings are tight.