Training Log Archive: TrailratIn the 30 days ending Nov 30, 2008:
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Sunday Nov 30, 2008 #
Note
slept:7.0 weight:183lbs (rest day)
Took the day off today and missed my Medium Long Run. My legs (quads) are sore to the touch from everything over the last few days and I thought it would be good to have some recovery time.
Also today was our Thanksgiving and we had family over most of the day.
Also today was our Thanksgiving and we had family over most of the day.
Saturday Nov 29, 2008 #
Biking warm up/down 15:00 [2]
Warm up on the bike at gym before lifting. Easy level with high turn over. Legs are sore in the quads from the last 2 days.
Weights 45:00 [3]
slept:8.5
Did 3 sets of 10-12 reps of the following exercises
1. bench press w/ dumbells on the ball
2. Lat pulldowns
3. Pull overs
4. Dumbell shoulder press on the ball
5. Upright rows standing on half ball on the floor
6. Good Mornings
7. One leg curls
8. One leg extension
9. Calf raises on the calf machine
10. Sit up machine (80 reps broken up in sets)
11. 30 second Planks
Felt pretty good, went a little ligher on the leg extension due to soreness in the quads.
1. bench press w/ dumbells on the ball
2. Lat pulldowns
3. Pull overs
4. Dumbell shoulder press on the ball
5. Upright rows standing on half ball on the floor
6. Good Mornings
7. One leg curls
8. One leg extension
9. Calf raises on the calf machine
10. Sit up machine (80 reps broken up in sets)
11. 30 second Planks
Felt pretty good, went a little ligher on the leg extension due to soreness in the quads.
Friday Nov 28, 2008 #
Running (Treadmill) 45:00 [3] 4.75 mi (9:28 / mi)
slept:9.0 shoes: Cascadia
Recovery run 30-45
Did on treadmill in early am before going hiking. Legs are pretty sore from yesterday's run, quads and IT band.
Hike/Walk/Ruck (Trail) 3:30:00 [3] 7.0 mi (30:00 / mi) +2400ft 22:39 / mi
shoes: LaSportiva Hiking Boots
Hike up the North Ridge of Mount Morrison from Matthew/Winters open space with Clyde, Joe, and Joanne. There is no trail up this ridge and most of the gain happens in one mile so pretty steep. Kept an easy pace with no running. Time includes all stopping time including over 15 mins on the summit, moving time was only 3 hours.
Thursday Nov 27, 2008 #
Running long (Trail) 2:15:00 [3] 9.0 mi (15:00 / mi) +4000ft 10:33 / mi
slept:9.0 shoes: Montrail Streak
Long (easier effort)
Did a DTR group run in the hills on the edge of Boulder. Went up Green which is over 3k in gain in 2.5 miles then down Bear Canyon and then down Mesa Trail and cut up Bluebell and down to the car. It was a great run but kicked my ass on the climb, power walked a lot of it.
Wednesday Nov 26, 2008 #
Biking warm up/down 15:00 [2]
Warm up on the bike at the Gym before lifting.
Weights 45:00 [3]
Did 3 sets of 10-12 reps of the following exercises
1. bench press w/ dumbells on the ball
2. Lat pulldowns
3. Pull overs
4. Dumbell shoulder press on the ball
5. Upright rows standing on half ball on the floor
6. Good Mornings
7. One leg curls
8. One leg extension
9. Calf raises on the calf machine
10. Sit up machine (80 reps broken up in sets)
11. 30 second Planks
Got out of work early so I thought I would hit the weight room before running. I went light on leg lifts so not to wiped for the run. Felling stronger each time, need to keep the ball rolling.
1. bench press w/ dumbells on the ball
2. Lat pulldowns
3. Pull overs
4. Dumbell shoulder press on the ball
5. Upright rows standing on half ball on the floor
6. Good Mornings
7. One leg curls
8. One leg extension
9. Calf raises on the calf machine
10. Sit up machine (80 reps broken up in sets)
11. 30 second Planks
Got out of work early so I thought I would hit the weight room before running. I went light on leg lifts so not to wiped for the run. Felling stronger each time, need to keep the ball rolling.
Running (Trail) 1:15:00 [3] 7.0 mi (10:43 / mi) +500ft 10:02 / mi
slept:6.0 shoes: Montrail Streak
Recovery run 45-60
Wed night trail run with Denver Trailrunners. I did this after lifting at the gym. We ran at Bear Creek Lake park which is pretty flat with some rollers and one climb at the end that is 300 ft in just over 1/4 of a mile to the top of Mt Carbon which is a hill at the other end of the lake. Total time includes all rest breaks for re-grouping and little time on the summit to look over the lights of Denver. Felt good.
Tuesday Nov 25, 2008 #
Running tempo (Treadmill) 1:00:00 [4] 7.5 mi (8:00 / mi)
slept:6.0 shoes: Cascadia
Tempo Run of 30 mins on Treadmill to keep correct pace
20 mins warm-up with strides
30 mins @ 7:19 min pace- Average HR during the set was 158
10 mins of cooldown
I hit the pace today without much trouble, it felt pretty darn good. I was breathing well and HR was ok, my legs were tired but that was it.
20 mins warm-up with strides
30 mins @ 7:19 min pace- Average HR during the set was 158
10 mins of cooldown
I hit the pace today without much trouble, it felt pretty darn good. I was breathing well and HR was ok, my legs were tired but that was it.
Monday Nov 24, 2008 #
Note
slept:6.0 (rest day)
Today is my weekly day off from doing anything. My calves are sore from yesterday but outside of that everything feels pretty good.
Sunday Nov 23, 2008 #
Running long (Treadmill) 2:30:00 [3] 16.5 mi (9:05 / mi) +500ft 8:50 / mi
slept:5.0 shoes: Cascadia
Ran on the treadmill after the hockey games while watching the Broncos get their butt handed to them by the Raiders. Just set the incline on 1% and 6.5mph and cruized. The last 5 mins I cranked it up to 8mph just to run out the legs.
I was going to run home from the hockey games but decided to do on treadmill so I could watch the game. Felt really good and the most distance I have ran in one time since Leadville.
I was going to run home from the hockey games but decided to do on treadmill so I could watch the game. Felt really good and the most distance I have ran in one time since Leadville.
Saturday Nov 22, 2008 #
Note
(rest day)
Did not have time to do anything today, Braden (age 8) had hockey playoffs all day today and tomorrow. Left the house at 8am and got home at 7pm, long day. It is going to be a challenge to get the run in tomorrow.
Friday Nov 21, 2008 #
Biking warm up/down 15:00 [2]
slept:4.5
Bike at the gym after the run to spin out the legs. Easy resistance but higher rpm of 100-110
Weights 45:00 [3]
Did 3 sets of 10-12 reps of the following exercises
1. bench press w/ dumbells on the ball
2. Lat pulldowns
3. Pull overs
4. Dumbell shoulder press on the ball
5. Upright rows standing on half ball on the floor
6. Good Mornings
7. One leg curls
8. One leg extension
9. Calf raises on the calf machine
10. Sit up machine
11. 30 second Planks
Felt pretty good today even though I lack sleep. Only got 4-5 broken hours last night, no real reason just had a hard time sleeping, the mind was racing.
1. bench press w/ dumbells on the ball
2. Lat pulldowns
3. Pull overs
4. Dumbell shoulder press on the ball
5. Upright rows standing on half ball on the floor
6. Good Mornings
7. One leg curls
8. One leg extension
9. Calf raises on the calf machine
10. Sit up machine
11. 30 second Planks
Felt pretty good today even though I lack sleep. Only got 4-5 broken hours last night, no real reason just had a hard time sleeping, the mind was racing.
Thursday Nov 20, 2008 #
Running intervals (Treadmill) 1:15:00 [4] 8.5 mi (8:49 / mi)
slept:7.0 shoes: Cascadia
Run 3: V02 flat speed workout.
Warm-up: 20 mins with six striders
Main set:
Recovery was same distance as the last interval at 11 min miles inbetween each interval. Ave HR during interval was 165
3 x 400 in 1:40
1 x 800 in 3:20.
2 x 400 in 1:40
4 x 200 in :45
Cooldown: remaining time spent at 9 min miles until 1:15 was completed.
This workout felt pretty dam good. I had no problems with the pace or distance. Still a little snoty but think I am finally on the back end of this stupid cold.
Warm-up: 20 mins with six striders
Main set:
Recovery was same distance as the last interval at 11 min miles inbetween each interval. Ave HR during interval was 165
3 x 400 in 1:40
1 x 800 in 3:20.
2 x 400 in 1:40
4 x 200 in :45
Cooldown: remaining time spent at 9 min miles until 1:15 was completed.
This workout felt pretty dam good. I had no problems with the pace or distance. Still a little snoty but think I am finally on the back end of this stupid cold.
Biking warm up/down 15:00 [2]
Bike at the gym after the run to spin out the legs. Easy resistance but higher rpm of 100-110
Wednesday Nov 19, 2008 #
Running (Trail) 54:00 [3] 5.0 mi (10:48 / mi) +1200ft 8:48 / mi
slept:7.0 shoes: Montrail Streak
45-60 min Recovery Run
Normal Wed Night group run with DTR that I lead. We ran both up and down John O Hayden Trail on Green Mountain. Time is total time and includes waiting on the group to catch up at the trail junctions.
Felt really strong on the climb up, it has been awhile since I have felt this strong on this climb. That is good. Head cold still hanging on and nose was running like mad the whole time.
Normal Wed Night group run with DTR that I lead. We ran both up and down John O Hayden Trail on Green Mountain. Time is total time and includes waiting on the group to catch up at the trail junctions.
Felt really strong on the climb up, it has been awhile since I have felt this strong on this climb. That is good. Head cold still hanging on and nose was running like mad the whole time.
Tuesday Nov 18, 2008 #
Biking 30:00 [2]
Bike at the gym after the run to spin out the legs. Easy resistance but higher rpm of 100-110
Running (Treadmill) 1:00:00 [4] 6.25 mi (9:36 / mi) +1200ft 8:07 / mi
slept:8.0 shoes: Cascadia
Hill Tempo of 30mins on the Treadmill
20 min warmup at 6-6.5mph with 6 X 20sec striders
30 min Hill Tempo at 7% incline and 10:00min miles
10 min cooldown at 6.5mph
My average HR during the tempo was 163-167bpm and I did about 1200ft of climbing in that set. I think the HR was higher than last time I did this workout due to not being fully recovered from the cold/flu that I had last week and I still have that head cold hanging on (snotty)
20 min warmup at 6-6.5mph with 6 X 20sec striders
30 min Hill Tempo at 7% incline and 10:00min miles
10 min cooldown at 6.5mph
My average HR during the tempo was 163-167bpm and I did about 1200ft of climbing in that set. I think the HR was higher than last time I did this workout due to not being fully recovered from the cold/flu that I had last week and I still have that head cold hanging on (snotty)
Monday Nov 17, 2008 #
Note
slept:8.0
Still feeling achey, tired, ect. Did go to work and starting to feel better. The head cold is still hanging on, been a week now.
Today was also my Birthday and I took the day off even though I am starting to feel better. Still tired and stuffed up but at least I am breathing ok now. Tomorrow it is time to get back to it.
Today was also my Birthday and I took the day off even though I am starting to feel better. Still tired and stuffed up but at least I am breathing ok now. Tomorrow it is time to get back to it.
Sunday Nov 16, 2008 #
Note
slept:12.0 (sick)
Ended up sick all day. Think my cold has turned into a mild case of the flu, running fevers and upset stomach all day. Took the day off and skipped my planned long run. Did not leave the house all day. Going to try and make up the long run tomorrow if I feel better.
Saturday Nov 15, 2008 #
Note
slept:5.0 (rest day)
Not really a rest day. Had family stuff to do from 8am and did not get home until 1am Sunday morning. Long day with no real rest.
Friday Nov 14, 2008 #
Running (Treadmill) 1:00:00 [3] 6.5 mi (9:14 / mi) +300ft 8:51 / mi
slept:8.0 shoes: Cascadia
60 min Recovery Run
Did on the treadmill due to the trails being muddy from the snow this morning and I am not a big fan of road running.
Set the treadmill on 6.5mph and just cruised. Easy pace.
Head cold is still bothering me, all stuffed up
Did on the treadmill due to the trails being muddy from the snow this morning and I am not a big fan of road running.
Set the treadmill on 6.5mph and just cruised. Easy pace.
Head cold is still bothering me, all stuffed up
Thursday Nov 13, 2008 #
Running (Treadmill) 1:30:00 [3] 9.5 mi (9:28 / mi) +300ft 9:12 / mi
slept:8.0 shoes: Cascadia
Medium Long Run
Did on the treadmill instead of outside because of the 40 mile per winds. I did not feel like dealing with them on Green Mountain, there is no coverage there.
My legs were tired and I was sore from the weights a few nights back. Still have a head cold, actually felt better during the run and I could breath.
Did on the treadmill instead of outside because of the 40 mile per winds. I did not feel like dealing with them on Green Mountain, there is no coverage there.
My legs were tired and I was sore from the weights a few nights back. Still have a head cold, actually felt better during the run and I could breath.
Biking 30:00 [2]
Bike at the gym after the run to spin out the legs. Easy resistance but higher rpm of 100-110
Wednesday Nov 12, 2008 #
Running 45:00 [3] 4.5 mi (10:00 / mi) +300ft 9:24 / mi
slept:7.0 shoes: Montrail Streak
Recovery run
Wed night trail run with DTR. We did a loop at Bear Creek Lake park by Morrison. Very little elevation change, small rollers. Total time includes time waiting for everyone to regroup.
My head cold is starting to go into full blown effect. Throat really sore and raw.
Wed night trail run with DTR. We did a loop at Bear Creek Lake park by Morrison. Very little elevation change, small rollers. Total time includes time waiting for everyone to regroup.
My head cold is starting to go into full blown effect. Throat really sore and raw.
Tuesday Nov 11, 2008 #
Running tempo (Treadmill) 1:00:00 [4] 7.25 mi (8:17 / mi)
slept:8.0 shoes: Cascadia
Tempo Run of 30 mins on Treadmill to keep correct pace
20 mins warm-up with strides
30 mins @ 7:30 min pace- Average HR during the set was 155
10 mins of cooldown
I feel like this Tempo is getting better and faster every week. The last flat tempo was 7:45, this one was 7:30, the next one will be at the correct pace of 7:20.
I am starting to get a head cold which is not good, hopefully I will feel better after a good night sleep.
20 mins warm-up with strides
30 mins @ 7:30 min pace- Average HR during the set was 155
10 mins of cooldown
I feel like this Tempo is getting better and faster every week. The last flat tempo was 7:45, this one was 7:30, the next one will be at the correct pace of 7:20.
I am starting to get a head cold which is not good, hopefully I will feel better after a good night sleep.
Biking 30:00 [2]
Bike at the gym after the run to spin out the legs. Easy resistance but higher rpm of 100-110
Weights 30:00 [3]
Did 2 sets of 10-12 reps of the following exercises
1. bench press w/ dumbells on the ball
2. pull-ups (used machine)
3. Pull overs
4. Dumbell shoulder press on the ball
5. Power cleans
6. Good Mornings
7. One leg curls
8. One leg extension
9. Calf raises on the calf machine
10. Sit up machine
11. 30 second Planks
Going to follow this for a few weeks then add in a 3rd set of each exercise. I felt weak and have some work to do. I used to be able to do 20 pull ups with no help and I was having a hard time doing 10 with lots of help from the machine. I can tell that I have not lifted much this year.
1. bench press w/ dumbells on the ball
2. pull-ups (used machine)
3. Pull overs
4. Dumbell shoulder press on the ball
5. Power cleans
6. Good Mornings
7. One leg curls
8. One leg extension
9. Calf raises on the calf machine
10. Sit up machine
11. 30 second Planks
Going to follow this for a few weeks then add in a 3rd set of each exercise. I felt weak and have some work to do. I used to be able to do 20 pull ups with no help and I was having a hard time doing 10 with lots of help from the machine. I can tell that I have not lifted much this year.
Monday Nov 10, 2008 #
Note
slept:7.0 (rest day)
Today was my day off for the week. I was going to go lift after work but I am very tired from the weekend (out late on Saturday) and having a sick child keeping Ashley and I up last night. I decided just to hang out at home and watch a movie.
Sunday Nov 9, 2008 #
Running (Treadmill) 1:00:00 [3] 6.75 mi (8:53 / mi)
slept:6.0 shoes: Cascadia
Recovery Run
Did on the treadmill so I could take an easy and get back in time to spend some family time. Felt very good, along with the right leg/ankle, recovering well.
Did on the treadmill so I could take an easy and get back in time to spend some family time. Felt very good, along with the right leg/ankle, recovering well.
Note
Just a quick note, overall this week was ok. I got in all 5 of my runs but was not able to get in the weights/cross training that I was hoping for. Next week is going to be hard to get in the cross training with lots of other things going on.
Saturday Nov 8, 2008 #
Running long 2:30:00 [3] 11.4 mi (13:09 / mi) +3300ft 10:20 / mi
slept:7.0 shoes: Cascadia
Long run
Ran with Ashley with lots of climbing. We ran at White Ranch on the edge of Golden. We took the meduim middle loop instead of the longer loop due to time restraints. This was a good run. Ashley is getting stronger that is for sure.
Ran with Ashley with lots of climbing. We ran at White Ranch on the edge of Golden. We took the meduim middle loop instead of the longer loop due to time restraints. This was a good run. Ashley is getting stronger that is for sure.
Running tempo (Treadmill) 1:00:00 [4] 6.25 mi (9:36 / mi) +1200ft 8:07 / mi
slept:7.0 shoes: Cascadia
Hill Tempo run of 30mins
Warm up: 20 mins with 6 X 20sec strides
Main Set: 30 mins at 10:00 min miles @ 7% incline. 1200 feet of climbing completed. No breaks or stopping durning set. Heart rate ranged between 163-169.
Cooldown: 10 mins @ 6.5mph
This was a good test for getting back at it after a couple days of rest from being sick. My HR was higher than last time I did this workout, most likely because I am not recovered from my cold/flu that I had last week. The head cold is still hanging on a little (snotty).
Warm up: 20 mins with 6 X 20sec strides
Main Set: 30 mins at 10:00 min miles @ 7% incline. 1200 feet of climbing completed. No breaks or stopping durning set. Heart rate ranged between 163-169.
Cooldown: 10 mins @ 6.5mph
This was a good test for getting back at it after a couple days of rest from being sick. My HR was higher than last time I did this workout, most likely because I am not recovered from my cold/flu that I had last week. The head cold is still hanging on a little (snotty).
Friday Nov 7, 2008 #
Note
slept:7.0 (rest day)
My ankle and lower right leg are really sore today. Took the day off totally so it could get some rest and recover a little. Hopefully feel better tomorrow.
Thursday Nov 6, 2008 #
Running (Treadmill) 1:30:00 [3] 10.25 mi (8:47 / mi) +300ft 8:33 / mi
slept:8.0 shoes: Cascadia
Medium Long Run--- Treadmill to make sure I do the correct pace. Incline was set at 0.5%
15 min warmup with some walking and 6-6.5mph
6 X 5mins at a 7:40 pace with 5 min recoveries at 6-6.2 mph.
Balance of 1.5 hours at 6.5mph.
This was a good run. I rolled my right ankle last night in the dark on the trail and it was bothering more than I thought it would. It was a little swollen at the end of the run.
15 min warmup with some walking and 6-6.5mph
6 X 5mins at a 7:40 pace with 5 min recoveries at 6-6.2 mph.
Balance of 1.5 hours at 6.5mph.
This was a good run. I rolled my right ankle last night in the dark on the trail and it was bothering more than I thought it would. It was a little swollen at the end of the run.
Biking 30:00 [2]
Bike at the gym after the run to spin out the legs. Easy resistance but higher rpm of 100-110.
Wednesday Nov 5, 2008 #
Running (Trail) 40:00 [3] 3.5 mi (11:26 / mi) +1000ft 9:00 / mi
slept:7.0 shoes: Cascadia
Recovery run 30-45mins.
Did the Wed DTR group that I lead. Total time includes time waiting for everyone to regroup a few times. There was 5 of us. We ran the short loop up Green Mountain due to strong cold winds. Froze our asses off. Also the 1st in over 2 months that I have ran in the dark on the trail with a headlamp, that was interesting.
This will get better and faster as I get used to running in the dark again.
Did the Wed DTR group that I lead. Total time includes time waiting for everyone to regroup a few times. There was 5 of us. We ran the short loop up Green Mountain due to strong cold winds. Froze our asses off. Also the 1st in over 2 months that I have ran in the dark on the trail with a headlamp, that was interesting.
This will get better and faster as I get used to running in the dark again.
Tuesday Nov 4, 2008 #
Running tempo (Treadmill) 1:00:00 [4] 6.75 mi (8:53 / mi) +800ft 8:00 / mi
ahr:155 slept:6.0 shoes: Cascadia
Hill Tempo of 30mins on the Treadmill
15 min warmup at 6-6.5mph
30 min Hill Tempo at 4% incline and 8:40min miles
15 min cooldown at 6.5mph
My average HR during the tempo was 155bpm and I did about 800ft of climbing in that set. Overall it felt good but I was lacking motivation and feeling sluggish due to lack of sleep, I have not been sleep to well the past couple of nights. I got 6 hours last night but woke up a lot.
15 min warmup at 6-6.5mph
30 min Hill Tempo at 4% incline and 8:40min miles
15 min cooldown at 6.5mph
My average HR during the tempo was 155bpm and I did about 800ft of climbing in that set. Overall it felt good but I was lacking motivation and feeling sluggish due to lack of sleep, I have not been sleep to well the past couple of nights. I got 6 hours last night but woke up a lot.
Monday Nov 3, 2008 #
Note
slept:5.0 (rest day)
Monday is my day off. Overall I feel good. Legs are a little sore from the last 3 days but that is to be expected. I was going to do Yoga on the DVD for 30mins but decided against it and just read my book after work.
Sunday Nov 2, 2008 #
Hike/Walk/Ruck 3:30:00 [3] 6.25 mi (33:36 / mi) +3100ft 22:52 / mi
slept:5.0 shoes: LaSportiva Hiking Boots
Hike with Ashley, Tracy, and Kirk up Mount Sherman (14,036) and then took the ridge over to Gemini Peak (13,951) from Four Mile Creek Trailhead outside of Fairplay. Not much snow yet in the high country, shocked.
Hamstrings were really sore but loosed up after about 30mins and felt ok the rest of the day. We went straight up the face and did not follow the trail up but followed it down.
Hamstrings were really sore but loosed up after about 30mins and felt ok the rest of the day. We went straight up the face and did not follow the trail up but followed it down.
Saturday Nov 1, 2008 #
Running long (Trail) 2:50:00 [3] 12.3 mi (13:49 / mi) +2000ft 11:59 / mi
slept:7.0 shoes: Cascadia
Long run.
Run on the Colorado Trail by Buffalo Creek with Ashley. Total time was longer, she had some stomach issues. This is just our moving time.
My legs are sore from the weight lifting that I did yesterday, the hamstrings mostly. Need to keep rebuilding and lift more.
Run on the Colorado Trail by Buffalo Creek with Ashley. Total time was longer, she had some stomach issues. This is just our moving time.
My legs are sore from the weight lifting that I did yesterday, the hamstrings mostly. Need to keep rebuilding and lift more.