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Training Log Archive: runjunkie

In the 30 days ending Apr 30, 2009:

activity # timemileskm+ft
  Trail run29 44:07:26 309.0(8:34) 497.28(5:19) 30950
  Road run4 4:39:00 30.75(9:04) 49.49(5:38)
  Total29 48:46:26 339.75(8:37) 546.77(5:21) 30950

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Thursday Apr 30, 2009 #

Trail run 56:40 [3] 7.0 mi (8:06 / mi)
shoes: Gel-Trail Sensor 2 (A)

Quigley. Missed all the snow/rain. Clearly under the weather. Not sure what to do about weekend runs.

Wednesday Apr 29, 2009 #

Trail run 55:40 [3] 7.0 mi (7:57 / mi)
shoes: Gel-Trail Sensor 2 (A)

Quigley. Easy. Nice morning.

Note

Sick? Felt really crappy this afternoon and yesterday afternoon. Much better after some ibuprofen. Low-grade something, I suspect.

Tuesday Apr 28, 2009 #

Trail run 51:28 [3] 7.0 mi (7:21 / mi)
shoes: Gel-Trail Sensor 2 (A)

Quigley. Surprisingly beautiful evening after a totally crappy weather day. Took two double espessos and two advil to get me out the door, but after a really slow start had a great, effortless run. Amazing, considering I just about bailed altogether.

Monday Apr 27, 2009 #

Trail run 53:57 [3] 7.0 mi (7:42 / mi)
shoes: Gel-Trail Sensor 2 (A)

Quigley. Felt pretty good.

Sunday Apr 26, 2009 #

Trail run 45:00 [3] 5.0 mi (9:00 / mi)
(rest day) shoes: Gel-Trail Sensor 2 (A)

Quigley. Slow recovery run. Tired.

Note

Big eight day block of training. Very happy with the effort and the miles but ready for a few easier days. 91 mile week.

Saturday Apr 25, 2009 #

Trail run 2:33:00 [3] 16.0 mi (9:34 / mi) +3000ft 8:07 / mi
shoes: Gel-Trail Sensor 2 (A)

Double Vorberg. First with Brad and Liv. Second with Brad and Mike. Legs heavy on second climb but felt pretty good overall. Though just a quirk of long-run timing, 9 Vorbergs in 7 days.

Loops--singletrack to singletrack
#1 CW 1:14
#2 CCW 1:13

Trail run 45 [3] 5.0 mi (9 / mi)
shoes: Gel-Trail Sensor 2 (A)

(PM) Dog needed to get out. Quigley. Slow & tired.

Friday Apr 24, 2009 #

Trail run 3:46:37 [3] 25.0 mi (9:04 / mi) +4500ft 7:45 / mi
shoes: Gel-Trail Sensor 2 (A)

Triple Vorberg. Very tired by end, as seen in lap times. First two counterclockwise. Last one clockwise, with full switchback decent.

Trying to work a bit on my fat-burning, skipped breakfast and didn't take in anything but Nuun until the top of the second climb. 700 calories total for the run: 1 bottle Ultra; 1 bottle Amino; 1 PB&J. Had to walk a lot of the final Vorberg climb.

Loops (singletrack to singletrack)

#1 (counter) 1:10
#2 (counter) 1:13
#3 (clockwz) 1:16

Total (with trips to/from car): 3:46

Thursday Apr 23, 2009 #

Trail run 53:48 [3] 7.0 mi (7:41 / mi)
shoes: Cascadia 4 (a)

(AM) Quigley. Felt really good. Nice quiet run.

Road run 1:20:00 [3] 9.0 mi (8:53 / mi)
shoes: Gel-Trail Sensor 2 (A)

(PM) Big group at the track. Nice session

2mi warm up
8 x 400 @ 1:27-1:31 (~2:00 rest)
6 x 800 @ 2:97 - 3:00 (400m rest)
.5 mi cool down.

Wednesday Apr 22, 2009 #

Trail run 1:18:30 [3] 10.5 mi (7:29 / mi) +500ft 7:09 / mi
shoes: Cascadia 4 (a)

Quigley. Beautiful, warm morning. Felt pretty good, save some reactive hypoglycemia between miles 2 - 4.

Tuesday Apr 21, 2009 #

Trail run 54:24 [3] 7.0 mi (7:46 / mi)
shoes: Asics Gel-Trail Sensor (B)

Quigley. Tired at start. OK toward end. Warm and sunny.

Monday Apr 20, 2009 #

Trail run 57:00 [3] 7.0 mi (8:09 / mi)
shoes: Asics Gel-Trail Sensor (B)

Quigley w/ dog. Slow at first but felt good, especially after yesterday's effort.

Sunday Apr 19, 2009 #

Trail run 5:07:00 [3] 33.0 mi (9:18 / mi) +5600ft 8:01 / mi
shoes: Asics Gel-Trail Sensor (B)

Great Vorberg session. With AJW for first three (after his triple from Saturday). Solo on the last one. Felt really good after an easy Fri and Sat. Did last loop (singletrack to singletrack) in 1:10. Really happy with the effort.



Saturday Apr 18, 2009 #

Event: Robie Creek 1/2 Marathon
 

Trail run 1:39:00 [3] 12.0 mi (8:15 / mi) +500ft 7:56 / mi
shoes: Cascadia 4 (a)

Scuttled Robie. Easy out/back Quigley.

Friday Apr 17, 2009 #

Trail run 48:00 [3] 5.0 mi (9:36 / mi)
shoes: Asics Gel-Trail Sensor (B)

Out/back Quigley with slow dog. Hamstring unexpectedly hurting after it felt solid all week. Trying to take the long view, I think I need to bail on Robie tomorrow. Really don't want to relive last year's SV Half.

Thursday Apr 16, 2009 #

Trail run 1:31:00 [3] 11.0 mi (8:16 / mi) +1400ft 7:23 / mi
shoes: Asics Gel-Trail Sensor (B)

(AM) First Vorberg loop of 2009. Home2Home. Clear of snow save a few longer stretches on the ridge that may have been hard if it were warmer. Felt good on flatter sections, not great on climbs. Loop: 1:06
C • That's great news - After t... 1

Road run 1:20:00 [3] 7.5 mi (10:40 / mi)
shoes: Cascadia 4 (a)

(PM) Good group at the track. 8x400 w/ 2 min rest. 4x800 with 1 lap in between (~3:20 rest). 2 mile warm up. 1200 cool down. With laps in between 800 total about 7.5.

Wednesday Apr 15, 2009 #

Trail run 53:09 [3] 7.0 mi (7:36 / mi)
shoes: Asics Gel-Trail Sensor (B)

Solid run out/back Quigley. Spring snow.

Tuesday Apr 14, 2009 #

Trail run 50:24 [3] 7.0 mi (7:12 / mi)
shoes: Cascadia 4 (a)

Out/back Quigley. Felt good after yesterday's rest, especially on the way back.

Monday Apr 13, 2009 #

Note
(rest day)

Day off after being worked by the previous nine.

Sunday Apr 12, 2009 #

Trail run 1:26:00 [3] 10.5 mi (8:11 / mi) +500ft 7:50 / mi
shoes: Cascadia 4 (a)

Full-of-Easter-brunch run out/back Quigley to corral. Took a number of miles to warm up. Felt pretty good coming back. Shorts and short sleeves in bright sunshine!

Note

Good, hard block of training with last weekend and this weekend. 81 mile week. Felt a bit worked by the end.

Saturday Apr 11, 2009 #

Trail run 4:00:00 [3] 23.0 mi (10:26 / mi) +5600ft 8:29 / mi
shoes: Cascadia 4 (a)

Home--Quad Carbo--Home. Great run today with AJW as well as Jeff and Liv for the early part. First time to the mineshaft at the top. Bonked a bit on the last downhill. Andy tough leader on the last climb. Best time of the day! Dropped on downs but still felt good, save the last one. Had two bottles; would have liked three--pretty thirsty coming home.

TH to Mineshaft up (switchbacks)/down (Jeep trail)

#1 32:23/17:33
#2 31:07/18ish
#3 31:33/16:51
#4 30:55/17:03

Great workout. Ready for something lower intensity tomorrow.

Friday Apr 10, 2009 #

Trail run 1:36:00 [3] 12.0 mi (8:00 / mi) +600ft 7:38 / mi
shoes: Cascadia 4 (a)

Home--out Quigley to fence beyond corral--Home. Felt OK. Cold rain/snow.

Thursday Apr 9, 2009 #

Trail run 43:30 [3] 5.0 mi (8:42 / mi)
shoes: Cascadia 4 (a)

(AM) Out/back Quigley. Another easy trot. Finally starting to feel a bit more energized.

Road run 1:14:00 [3] 9.25 mi (8:00 / mi)
shoes: Cascadia 4 (a)

(PM) Track workout with Andy and Jeff. Solid set of 12 x 200m strides with 200m rest in between. Took it a bit easy to keep hamstring in tact. Ran to and from track (3.7m loop). http://www.usatf.org/routes/view.asp?rID=284290

Wednesday Apr 8, 2009 #

Trail run 1:01:00 [3] 7.0 mi (8:43 / mi)
shoes: Cascadia 4 (a)

Out/back Quigley. Very slow, hamstring-friendly run. Bit more rest last night. Trending in the right direction.

Tuesday Apr 7, 2009 #

Trail run 57:53 [3] 7.0 mi (8:16 / mi)
shoes: Cascadia 4 (a)

Out/back Quigley. Slower still after another long night.

Monday Apr 6, 2009 #

Trail run 56:57 [3] 7.0 mi (8:08 / mi)
shoes: Cascadia 4 (a)

Out/back Quigley. Tired after hard weekend and being up most of the night with a sick child.

Sunday Apr 5, 2009 #

Trail run 2:26:00 [3] 15.0 mi (9:44 / mi) +3750ft 7:52 / mi
shoes: Cascadia 4 (a)

Home--Triple Carbo

Great session with Brad and AJW. Felt much better than yesterday's triple, and kept splits more consistent/logical. Got ride home from Brad via Hailey Coffee Co. The only way to roll.

TH to flag (full switchbacks) up/down:

#1 26:58/15ish
#2 26:36/15ish
#3 25:23/14:55

Quickly dropped on decents but felt pretty good just the same.

Note

Pretty good week for mileage (72) and vert (10,000 ft), especially since I felt on and off good/bad throughout.

Pretty happy with the Cascadias. They may be the shoe for 2009.

Saturday Apr 4, 2009 #

Trail run 2:37:00 [3] 17.0 mi (9:14 / mi) +3750ft 7:38 / mi
shoes: Cascadia 4 (a)

Home--Triple Carbo--Home. Skool'd by Brad and AJW today.

TH to Flag up/down:
#1 26:28/15ish
#2 25:21/15ish
#3 27:40/15ish

Great workout. Another triple tomorrow. We'll see how that goes...

Friday Apr 3, 2009 #

Trail run 1:15:00 [3] 8.0 mi (9:22 / mi) +1250ft 8:10 / mi
shoes: Cascadia 4 (a)

Home--CarboFlag--Home. Started second lap but knee was getting sore so scuttled.
C • Switchbacks or jeep track? 4

Thursday Apr 2, 2009 #

Trail run 38:15 [3] 5.0 mi (7:39 / mi)
shoes: Cascadia 4 (a)

(Morning) Out/back Quigley with dog. New Cascadias felt good.

Road run 45:00 [3] 5.0 mi (9:00 / mi)
shoes: Cascadia 4 (a)

Track session with Brad, Andy, Mike, and Jeff. 12 laps, striding straights. 1 mile warmup & cool down.

Wednesday Apr 1, 2009 #

Trail run 54:29 [3] 7.0 mi (7:47 / mi)
shoes: Asics Gel-Trail Sensor (B)

Out/back Quigley. Lungs feel a bit compromised.

Waiting for a shoe shipment. Sensors getting pretty beat up.

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