Training Log Archive: LiveWideLoveDeepIn the 7 days ending Apr 8, 2012:
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Sunday Apr 8, 2012 #
Running 5:00:00 [3] 24.86 mi (12:04 / mi) +3861ft 10:31 / mi
shoes: HOKA-Mafate
Going longer, getting stronger. UP/Down run w/ Monique, Keira, Jessie and Eric.
from Top of World, down stair steps, laguna wilderness, 73 pass, down to NIX, over to Barbs lake loop, NIX, No Name Ridge, back up Stair Steps. hot hard run for 3 Gu's and dehydrated at the end but felt fantastic and funny all day. Still clicking off ~6:30 pace on Lower Loral just fluid and ez. Great day out, solid week of climbing and plenty to be happy about!
He has Risen!
from Top of World, down stair steps, laguna wilderness, 73 pass, down to NIX, over to Barbs lake loop, NIX, No Name Ridge, back up Stair Steps. hot hard run for 3 Gu's and dehydrated at the end but felt fantastic and funny all day. Still clicking off ~6:30 pace on Lower Loral just fluid and ez. Great day out, solid week of climbing and plenty to be happy about!
He has Risen!
Strength 25:00 [2]
3 rounds of core routine, DB shoulder routine at home.
Saturday Apr 7, 2012 #
6 AM
Running 5:05:00 [3] 25.5 mi (11:58 / mi) +6173ft 9:44 / mi
shoes: Peregrine-blk
Late flight in last night...Great day on the trail with some great people.
Los Pinos(not ez!), BlueJay, San Juan loop w/ Keira, Jessie, Wick, Josh, Brian and KO. First 8.5 miles took about 3hrs... Decided against Trabuco/WHT because of VQ race and managed with the water packed in. Ran back up to K at the end for a shake out w/out the Salomon vest/bottles. Solid loop on some technical trails and extended up/down sections. Butt/Hips sore
http://www.geoladders.com/show_route.php?from_top=...
Los Pinos(not ez!), BlueJay, San Juan loop w/ Keira, Jessie, Wick, Josh, Brian and KO. First 8.5 miles took about 3hrs... Decided against Trabuco/WHT because of VQ race and managed with the water packed in. Ran back up to K at the end for a shake out w/out the Salomon vest/bottles. Solid loop on some technical trails and extended up/down sections. Butt/Hips sore
http://www.geoladders.com/show_route.php?from_top=...
5 PM
Running 2:09:00 [3] 14.35 mi (8:59 / mi) +1851ft 8:01 / mi
shoes: Peregrine-blk2
T-Run Time! Out to Bomber and Turtle Block loop up switchbacks, top of park for some water and then another loop to evil children's camp. No socks in the new shoes. Felt really good but didnt push the pace. Wanted rope in Heart Loop - would have wrestled down 10K of climbing for the day but already running back in the dark. Should have taken a light!
Friday Apr 6, 2012 #
Strength 50:00 [3]
Marriott gym. Myrtles, Josiah squats, ball, planks, wood chop, bench ups, DB routine
Running 50:00 [2] 5.41 mi (9:15 / mi) +132ft 9:02 / mi
Microsoft campus run in Diesel-sole insoles on paths. Nice little setup and mini city here.
Thursday Apr 5, 2012 #
Note
(rest day)
Not planned but not forcing it. Long day travel and Microsoft / SE team dinner. Ate total crap and drank total crap.
Nice sunny and beautiful as normal WA weather. The secret is out.
Nice sunny and beautiful as normal WA weather. The secret is out.
Wednesday Apr 4, 2012 #
Road Bike 49:00 [3] 13.3 mi (16.3 mph)
Path spin before work.
Running 3:34:00 [3] 21.6 mi (9:54 / mi) +2683ft 8:52 / mi
shoes: NB-1400-ORG-2
felt blah getting started right out of the car after a few hrs in LA traffic. Jump rope in crappy shoes at CF started giving me shin splints but loosed up by the time I got to NIX.
Same route as last time with the girls on WestRidge/Heart Loop but then linked up the Turtle Block loop - Secret Trails Super Loop!!
Constant climbing/descending and amazing views. I f'ing LOVE these trails. A few pwr repeats up block and never felt a need to stop. Running all hills, floating downhills and just flowing with it. I am a runner. Super stoked and felt fresh finishing. Last couple long runs just want to run all night but holding back. Guess I am headed in the right direction.
Same route as last time with the girls on WestRidge/Heart Loop but then linked up the Turtle Block loop - Secret Trails Super Loop!!
Constant climbing/descending and amazing views. I f'ing LOVE these trails. A few pwr repeats up block and never felt a need to stop. Running all hills, floating downhills and just flowing with it. I am a runner. Super stoked and felt fresh finishing. Last couple long runs just want to run all night but holding back. Guess I am headed in the right direction.
Tuesday Apr 3, 2012 #
Strength (crossfit) 40:00 [3]
so early! hanging knee lifts, to elbow, to bar, jump rope(no way im getting doubles), ? --tabata 20/10 4min -row, push ups, sit ups
Running 30:00 [2] 3.4 mi (8:49 / mi) +285ft 8:10 / mi
shoes: Peregrine-blk
Off on out on the Q during some filming with Randy. Summer day out. Tired and feeling a bit worn. Big qtr at work and load dr running. No rush getting on it. Big wkend is more specific anyhow
Monday Apr 2, 2012 #
Yoga (Corepwr Fusion) 1:00:00 [3]
Deep class. Felt faded a few times from effort, heat and focus but one of the best sessions w/ stability, and flex. strength sessions are working and focus is light as a feather.
Running 1:06:00 [3] 7.61 mi (8:40 / mi) +861ft 7:50 / mi
shoes: NB-1400-ORG
Aliso Woods down to meadows 2x after yoga at sunset. First time with Crossmax shoes and ran back with them in my hands. Put on 1400 racing flats with 450 miles in them and my entire body relaxed and smiled. Extra ordinary is found in everyday life because it happens everyday. Believe in the small. I'm ready to race.
C • Drop 1