Training Log Archive: TrailratIn the 30 days ending Apr 30, 2009:
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Thursday Apr 30, 2009 #
Hike/Walk/Ruck (Sidewalk) 36:00 [2] 2.5 mi (14:24 / mi)
Wednesday Apr 29, 2009 #
Running (Trail) 30:00 [3] 3.6 mi (8:20 / mi) +100ft 8:07 / mi
slept:7.0 shoes: Cascadia1
Tuesday Apr 28, 2009 #
Running (Combo- road & trail) 30:00 [3] 4.0 mi (7:30 / mi) +200ft 7:10 / mi
slept:8.0 shoes: Cascadia1
Monday Apr 27, 2009 #
Running (Road) 30:00 [3] 3.85 mi (7:48 / mi) +250ft 7:20 / mi
slept:7.0 shoes: Cascadia1
Went a little faster than I should have but just ran and did not watch the clock. Just ran around the block on the main roads.
Sunday Apr 26, 2009 #
Note
slept:9.0 (rest day)
Saturday Apr 25, 2009 #
Running long (Trail) 2:00:00 [3] 10.0 mi (12:00 / mi) +3000ft 9:21 / mi
slept:9.0 shoes: Cascadia1
Shorter long run at Mount Falcon with Ben. Upper trails still closed due to mud so did 2 loops on bottom half. Legs felt very weak today both up and down. Also rolled my left ankle pretty good come down in the rain. Oh well...
Friday Apr 24, 2009 #
Note
slept:8.0 (rest day)
Thursday Apr 23, 2009 #
Running (Treadmill) 1:00:00 [3] 7.75 mi (7:45 / mi)
slept:6.5 shoes: Streak2
Started at 9:40 pace and increased by 0.1mph every 1/4th mile. Cut down to 6:30 pace the easy 2 min walk to cooldown
Rough start but got better as time went on. Still have some leg soreness/tiredness that I could feel at quicker paces
Hike/Walk/Ruck warm up/down (Treadmill) 15:00 [2] 1.0 mi (15:00 / mi)
shoes: Streak2
Wednesday Apr 22, 2009 #
Running (Trail) 1:00:00 [1] 5.0 mi (12:00 / mi) +300ft 11:21 / mi
slept:7.5 weight:174lbs shoes: Streak2
Super easy run at Bear Creek Lake with Wed night DTR group. I volunteered to hang back and run with slower people. Supposed to run Falcon but trails still closed due to mud.
Tuesday Apr 21, 2009 #
Running (Trail) 54:00 [3] 6.75 mi (8:00 / mi) +750ft 7:14 / mi
slept:8.0 weight:174lbs shoes: Streak2
Did at Bear Creek again today.
Feel better today and got some spring back.
Monday Apr 20, 2009 #
Running (Trail) 58:00 [3] 6.25 mi (9:17 / mi) +750ft 8:20 / mi
slept:7.5 shoes: Streak2
Nice easy run from Morrison thru Bear Creek Lake State Park to top of Mount Carbon and back. Felt good to be back on dirt.
Legs still heavy but little better than yesterday
Sunday Apr 19, 2009 #
Running long (Road) 1:50:00 [3] 13.0 mi (8:28 / mi) +1000ft 7:53 / mi
slept:7.5 shoes: Montrail Streak
Drove up to Evergreen to run but there was just to much snow up there so I drove back and ran on the bike path around Bear Creek Lake Park. The run was shit today. Had a hard time just doing this distance, not sure what is going on. Legs are dead and I had to motivation to run today. I guess this is better than nothing.
Saturday Apr 18, 2009 #
Running (Treadmill) 1:00:00 [3] 6.5 mi (9:14 / mi) +350ft 8:47 / mi
slept:8.5 shoes: Cascadia1
Easy run on the mill at 1% incline- nasty outside
Biking 15:00 [2]
Yoga (Pilates) 45:00 [2]
Friday Apr 17, 2009 #
Running hills (Treadmill) 1:15:00 [3] 8.0 mi (9:22 / mi) +1400ft 8:03 / mi
slept:8.0 shoes: Cascadia1
30mins warmup 1% incline
30mins at 9:50 pace & 7% incline- ave HR 151
15mins cooldown at 1% incline
Felt ok but stomach not right today was going to run longer
Hike/Walk/Ruck (Treadmill) 15:00 [2] 1.0 mi (15:00 / mi)
shoes: Cascadia1
Thursday Apr 16, 2009 #
Running (Treadmill) 1:30:00 [3] 11.1 mi (8:06 / mi)
slept:7.5 shoes: Cascadia1
10min warmup at easy 9:13 pace
60mins at 7:41 pace- average HR 140
20min cooldown at easy 9:13 pace
I felt ok during the marathon pace but feel beat up during the cooldown and afterwards. It seems that the sleeping problem that is rearing its ugly head again is affecting my recovery from my workouts.
Wednesday Apr 15, 2009 #
Hike/Walk/Ruck (Trail) 5:30:00 [3] 8.0 mi (41:15 / mi) +4000ft 28:00 / mi
slept:6.5 shoes: LaSportiva Hiking Boots
Here are the photos: http://picasaweb.google.com/shadmika/GrizzlyPeakD#
Tuesday Apr 14, 2009 #
Running tempo (Treadmill) 1:30:00 [3] 10.6 mi (8:29 / mi) +1150ft 7:42 / mi
slept:6.5 shoes: Cascadia1
20mins warmup @ 1% incline
30mins @ 8:20 pace & 4% incline- ave HR 150
40mins cruise @ 1% incline
TIRED- have not been sleeping well due to stress, even with sleeping pills. Stupid tax time. Legs dead today.
Biking 15:00 [2]
Monday Apr 13, 2009 #
Hike/Walk/Ruck (Treadmill) 1:30:00 [3] 6.0 mi (15:00 / mi) +4500ft 8:46 / mi
slept:6.5 shoes: Cascadia1
Set treadmill at 4mph and 12% incline, every 15mins I increased by 1% until maxed out for the last 45mins at 15%. Great workout, not over taxing.
Running (Treadmill) 15:00 [3] 1.75 mi (8:34 / mi)
shoes: Cascadia1
Sunday Apr 12, 2009 #
Note
slept:9.0 (rest day)
Saturday Apr 11, 2009 #
Running long (Dirt roads) 2:15:00 [3] 15.5 mi (8:43 / mi) +1800ft 7:51 / mi
slept:9.0 shoes: Streak2
Two loops at Chief Hosa solo. Never really pushed hard just cruised along. Felt ok but can tell legs are tired on the uphill. Average elevation is 8200ft.
Friday Apr 10, 2009 #
Running long (Trail) 2:50:00 [2] 13.5 mi (12:36 / mi) +4000ft 9:50 / mi
slept:10.0 shoes: Montrail Streak
Long run at Mount Falcon with Clyde. He has never been there before so showed him around. Easy pace, 30mins slower than I usually do this loop. May do another hilly run on Sunday morning, tomorrow will be flatter.
Thursday Apr 9, 2009 #
Running (Treadmill) 1:00:00 [2] 6.5 mi (9:14 / mi) +350ft 8:47 / mi
shoes: Montrail Streak
Kept on the treadmill at 1% incline so that I kept it easy. First 15mins were a little rough getting going but felt great by the end of the run.
Wednesday Apr 8, 2009 #
Running (Trail) 1:35:00 [3] 10.1 mi (9:24 / mi) +2000ft 7:55 / mi
slept:7.5 shoes: Montrail Streak
Wed night DTR run at Green Mountain. Did a few miles before hand to increase total. Little tired, looking forward to shorter day tomorrow. Did not do the hill sprints due to being tired, will try to fit them in the next few days.
Tuesday Apr 7, 2009 #
Running tempo (Treadmill) 1:30:00 [3] 11.25 mi (8:00 / mi)
ahr:134 max:137 slept:8.0 shoes: Saucony Xodus
15min warmup
60mins @ 7:41 pace ave ave HR 134
15mins cooldown
I was surprised how low my HR was today. Legs are a little tired and little soreness where hamstring attaches to back of knee. All other soreness gone
Monday Apr 6, 2009 #
Running (Treadmill) 1:00:00 [3] 7.0 mi (8:34 / mi) +200ft 8:21 / mi
slept:5.5 shoes: Saucony Xodus
Nice and easy on the mill. Tired due to lack of sleep but soreness almost all gone from last week. Ready to get after it again tomorrow with a good tempo run
Sunday Apr 5, 2009 #
Running (Treadmill) 45:00 [2] 5.0 mi (9:00 / mi)
slept:9.0 shoes: Saucony Xodus
Nice easy run on treadmill. Some soreness still in the leg muscles and ankles. Knees feels better
Saturday Apr 4, 2009 #
Note
(rest day)
Friday Apr 3, 2009 #
Running long (Trail/Road) 4:59:00 [3] 30.0 mi (9:58 / mi) +5000ft 8:36 / mi
slept:8.5 shoes: Streak2
Left work early to beat the storm and get in a long run. First did an trail run to top of Green and back to the car, super muddy and snow drifts. So went down the road and did the road up over the Hogback and back, each lap is 2.5 miles and about 350ft of climbing all happening in 1/2 mile, did this 11 times. 10mins of total time was ais station stops at the car. Great run.
Here is my food list:
1 hour before run ate 6inch subway turkey breast 400 calories
1:15- Gel 100 calories
2:00- 1/2 peanut butter/honey sandwich on whole wheat 200 calories
2:20- 2 E-Caps
2:40- 1/2 bannana 50 calories
3:05-3:35- Bottle of Cytomax 140 calories
3:50- 1/4 peanut butter/honey sandwich on whole wheat 100 calories
4:05- 1 E-Cap (calf starting to cramp a little)
4:15-4:25- 1/2 package of Sport Beans 50 calories
4:30- 2 Antacids (stomach acidity from cherry sport beans I think)
4:40-5- 1/2 bottle of Cytomax 70 calories
TOTAL CALORIES:1100
TOTAL FLUIDS: 70oz of water and 24oz of Cytomax above
Stomach was strong but need to drink more water and needed 150 more calories.
Thursday Apr 2, 2009 #
Running (Dirt Roads) 1:17:00 [3] 9.85 mi (7:49 / mi) +1500ft 6:50 / mi
slept:8.0 shoes: Saucony Xodus
Great run on rolling upwards dirt roads up by Evergreen call Chief Hosa. Lowest elevation was 7700ft and highest elevation was 8500ft. Was able to keep a good pace without feeling like I was pushing to hard.
Did 6 hill sprints of 15 seconds at the end of the run.
Wednesday Apr 1, 2009 #
Running tempo (Treadmill) 2:00:00 [3] 14.5 mi (8:17 / mi)
slept:7.0 shoes: Saucony Xodus
30min warmup
30mins at 6:58 pace- Ave HR was 153
60mins of extra distance and cooldown
Felt pretty good, was snowing hard outside so I hit the mill and did tomorrows run. Did not take in any calories but I was not planning on going that long but wanted to make sure to hit mileage this week with the storm coming this weekend.