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Training Log Archive: runjunkie

In the 31 days ending Jul 31, 2009:

activity

time

miles

+ft

Trail run

48:34:54

311.0

(9:22)

500.5

(5:49)

35551

Road run

4:35:00

29.5

(9:19)

47.48

(5:48)

Total

53:09:54

340.5

(9:22)

547.98

(5:49)

35551

averages - weight:150lbs

5:14

0:00

» now

Friday Jul 31, 2009 #

Trail run 5:14:00 [3] 28.0 mi (11:13 / mi) +7000ft 9:04 / mi
shoes: Gel-Trail Sensor 2 (B)

Solid run starting at AG over to Harpers--Fox--OR--Choc--then back up Harpers to AG little loop, finishing w/Citizens/Lanes. Didn't break any records but felt good, esp. considering how spent I felt after track last night. Good crash coming down OR.

Thursday Jul 30, 2009 #

Trail run (morning) 41:00 [3] 5.0 mi (8:12 / mi)
shoes: Gel-Trail Sensor 3 (A)

Easy 5 out Quigley with slow-dog. Nice and cool.

Road run (track) 1:45:00 [3] 11.5 mi (9:08 / mi)
shoes: Hyperspeed2

Good group at the track: Andy, Brad, Jeff, Laurie, Kitty, and Bronwyn.

Got worked on the tempo run. Drank two bottles on the slow walk home. Good, good stuff.

2 mile warm up (including run from home)
1 mile with 200m stride each lap
Bleacher bounding drill x2
4 x 5:00 at 6:00 pace (made it about 1300 for 3; 1400 for last one)
20 minute tempo run (5k in 19:45)
1 mile cool down

Wednesday Jul 29, 2009 #

Trail run 1:24:00 [3] 10.5 mi (8:00 / mi) +700ft 7:31 / mi
shoes: Gel-Trail Sensor 3 (A)

Quigley corral. A little stiff after last night's run.

Tuesday Jul 28, 2009 #

Trail run 42:00 [3] 5.0 mi (8:24 / mi)
shoes: Gel-Trail Sensor 3 (A)

Quigley with slow, black dog. Nice morning. Felt good.

Trail run (early evening) 1:41:00 [3] 10.0 mi (10:06 / mi) +3100ft 7:48 / mi
shoes: Gel-Trail Sensor 3 (A)

Good fun on Baldy with Brad, Jeff, and Jeff.

Ran with Brad until 2 to go on the climb then he took it to the top solo (of course). Felt good. Solid effort but never maxed out.

Climb: 1:01:15
Descent: 40:00

Monday Jul 27, 2009 #

Note
(rest day)

Taking a day off to recharge a bit.

C • I'm not the only one! 2

Sunday Jul 26, 2009 #

Trail run 3:25:00 [3] 18.0 mi (11:23 / mi) +3000ft 9:50 / mi
shoes: Gel-Trail Sensor 2 (B)

Great run with the Gang of Four (AJW, Brad, Mike, and me). Been too long since we'd all been out. Beautiful morning.

Fox Creek (CW), with OR and Choc. Gulches.

A few photos:
http://picasaweb.google.com/runjunkiephotos/ORChoc...

Note

7 weeks to Wasatch.

Played it smart today and didn't add anything extra. Still feeling a bit drained on the fringes post Bighorn, though most things feel good. No need to push too much.

Happy with another 80 mile week with some decent vert.

Saturday Jul 25, 2009 #

Trail run (early evening; 88f) 1:27:00 [3] 10.5 mi (8:17 / mi) +700ft 7:48 / mi
shoes: Gel-Trail Sensor 3 (A)

Quigley to corral. Pretty sluggish.

Friday Jul 24, 2009 #

Trail run (early evening) 1:16:00 [3] 8.0 mi (9:30 / mi) +2450ft 7:22 / mi
shoes: Gel-Trail Sensor 3 (A)

Pio Cabin. Main trail out/back. Felt really flat going up. Good coming down. Tried to push on the descent.

Climb 49:00
Descent 27:00

Wanted to do Baldy but it was closed because of the helicopter work.

Thursday Jul 23, 2009 #

Trail run (morning) 39:45 [3] 5.0 mi (7:57 / mi)
shoes: Gel-Trail Sensor 3 (A)

Quigley easy.

Road run (track) 1:30:00 [3] 9.0 mi (10:00 / mi)

Good track session with AJW, Liv, Kitty, Brad, Bronwyn, and Jeff. Pretty much a replay of last week, just with an extra 1200.

1.5 mile warm up
1 mile with 200m stride each lap
Bleacher bounding drill (quad busting)
4 x 1200 at repeat pace w/ equal rest (4:26; 4:31; 4:28;4:28)
3x 1600 at tempo pace w/ 1 min rest (6:28; 6:32; 6:18)
800 m cool down

Wednesday Jul 22, 2009 #

Trail run (dawn patrol) 1:35:00 [3] 11.0 mi (8:38 / mi) +1500ft 7:39 / mi
shoes: Gel-Trail Sensor 3 (A)

Home--Vorberg CCW--Home. Felt pretty good. Nice morning. Climbing still not back to normal, a bit of a chore.

Trail run (afternoon; 88f) 55:00 [3] 7.0 mi (7:51 / mi)
shoes: Gel-Trail Sensor 2 (B)

Quigley in the heat. Was going to do 5, but things felt easy so added a couple.

Tuesday Jul 21, 2009 #

Trail run (afternoon) 50:44 [3] 7.0 mi (7:15 / mi)
shoes: Asics Gel-Trail Sensor (A)

Quigley. Tempo-effort run. Time pretty good given rollers and singletrack coming home. Over six minutes better than yesterday.

Monday Jul 20, 2009 #

Trail run (afternoon) 57:00 [3] 7.0 mi (8:09 / mi)
shoes: Gel-Trail Sensor 2 (B)

Quigley. Really slow out (hypoglycemia episode). Felt good coming back once things worked themselves out.

Sunday Jul 19, 2009 #

Trail run (Early evening) 1:40:00 [3] 11.0 mi (9:05 / mi) +1500ft 8:03 / mi
shoes: Gel-Trail Sensor 3 (A)

Home--Vorberg (cw)--Home. Pretty warm. Two bottles.

Note

Camped at Petit last night with the fam. And Kari did the Alice-Toxaway loop this morning. Jealous.

Saturday Jul 18, 2009 #

Trail run 2:11:45 [3] 16.5 mi (7:59 / mi) +1700ft 7:17 / mi
shoes: Gel-Trail Sensor 2 (B)

(Race) Elephant's Perch Backcountry Run (16.5 course). Felt pretty good. Had to work a bit too hard on the climbs but felt good descending and on the last 4 mile run-in to finish. PR by about 3 minutes. Not sure on placing yet, had to leave before they were posted. Knees, feet, muscles all felt good. Possibly pretty well recoved from Bighorn.

Trail run 25:00 [3] 2.5 mi (10:00 / mi)
shoes: Gel-Trail Sensor 2 (B)

Race warnup/cool down.

Friday Jul 17, 2009 #

Trail run 59:00 [3] 7.0 mi (8:26 / mi)
shoes: Gel-Trail Sensor 3 (A)

Super slow Quigley. Hamstring just a tad tender after Brad's brutal bounding drill. Another beautiful morning in the Wood River Valley.

Thursday Jul 16, 2009 #

Trail run (morning) 40:00 [3] 5.0 mi (8:00 / mi)
shoes: Gel-Trail Sensor 3 (A)

Quigley on nice morning. Good to feel good.

Road run (early evening) 1:20:00 [3] 9.0 mi (8:53 / mi)
shoes: Hyperspeed2

Good track session with Liv, Brad, and Jeff. Coach Brad put together another great workout. Thanks, Brad.

1.5 mile warm up (including run to track)
1 mile with strides on straights
Bleacher bounding drill (quad busting)
3 x 1200 at repeat pace w/ equal rest (4:35, 4:35, 4:27)
3x 1600 at tempo pace w/ 1 min rest (6:24, 6:28, 6:40)
(first two too fast per Jack Daniels formula)
1 mile cool down

C • 3

C • Thanks - It was a good one - maybe a little long - but good! 2

Wednesday Jul 15, 2009 #

Trail run (afternoon) 2:52:00 [3] 17.0 mi (10:07 / mi) +2500ft 8:53 / mi
shoes: Gel-Trail Sensor 3 (A)

Hooky run. Adams Gulch over to Harpers to big loop (first time CCW) back Citizens and Lanes. Great afternoon. Lupin at top amazing. Felt much better than Friday. Compelled to exorcise that run ASAP.

Tuesday Jul 14, 2009 #

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

Quigley. Nice afternoon.

Monday Jul 13, 2009 #

Trail run 1:00:00 [3] 7.0 mi (8:34 / mi)
shoes: Gel-Trail Sensor 3 (A)

Quigley with dumb dog, who ran away and then was found.

Sunday Jul 12, 2009 #

Trail run 1:22:00 [3] 8.0 mi (10:15 / mi) +1600ft 8:37 / mi
shoes: Gel-Trail Sensor 3 (A)

Adams Gulch-Harpers with Brad. Great day on the trail, though ups were a bit tough. Still figuring out the new GPS.

Saturday Jul 11, 2009 #

Trail run 1:13:00 [3] 9.0 mi (8:07 / mi)
shoes: Gel-Trail Sensor 3 (A)

Quigley. 82F (Yes, Mer, I actually noted it)

Note
weight:150lbs

"Hungover" most of the day from yesterday's run. Still trying to deconstruct why I felt so bad.

Friday Jul 10, 2009 #

Trail run 4:03:00 [3] 18.0 mi (13:30 / mi) +5500ft 10:28 / mi
shoes: Gel-Trail Sensor 2 (B)

Crappy run on a great day and great route. Things just off. Legs felt sluggish but I kept pushing and dug a calorie, sodium trough, which I never really dug out of but managed OK on the last third.

In honor of our friends and fellow runners at Hardrock, I posted a photo homage from the run: http://runjunkie.blogspot.com/2009/07/sun-valley-r...

Thursday Jul 9, 2009 #

Trail run 1:10:00 [3] 7.0 mi (10:00 / mi)
shoes: Hyperspeed2

Great group at the track tonight. Nice to do some quicker turn-over after all the slow miles.

1 mile warm up
1 mile w (8x100 strides)
6x 150m hill repeats
Myan pyramid
400 - 800 - 1200 - 1200 -800 -400 (at or just below 6min pace)
1 mile cool down.

All good and relaxed.

C • Happy B - Day Old Man - wish I could have joined you! 2

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