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Training Log Archive: Trailrat

In the 30 days ending Jun 30, 2010:

	activity	#	time	miles		km		+ft
	Running	36	50:34:44	294.65	(10:18)	474.2	(6:24)	42951
	Hike/Walk/Ruck	3	2:40:00	10.5	(15:14)	16.9	(9:28)	3100
	Weights	6	55:00
	Total	42	54:09:44	305.15		491.09		46051
averages - sleep:7.8 weight:176lbs

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Wednesday Jun 30, 2010 #

6 AM

Running (Trail) 1:20:00 [3] 5.0 mi (16:00 / mi) +2500ft 10:52 / mi
slept:6.5 shoes: MT100

Today kicked my ass! Did the AMP-Saddlerock route up Green. I just hiked up without even trying to run. Then I jogged down on Ranger. My legs are shot and lack of sleep last night with a crying kid having nightmares made this morning a huge challenge to even get out the door.

11 AM

Running (Trail) 35:00 [3] 4.25 mi (8:14 / mi) +150ft 7:58 / mi
shoes: MT100

Easy lunch time cruise to get the blood flowing at Davidson Mesa. Thought this might help loosen the legs up.

6 PM

Weights 10:00 [3]

iPhone pushups and sit-ups

51 pushups
73 sit-ups

In 5 sets each

Tuesday Jun 29, 2010 #

6 AM

Running (Trail) 1:20:00 [3] 6.25 mi (12:48 / mi) +2500ft 9:17 / mi
slept:7.0 shoes: MT100

Today I went Gregory-Ranger then back the same way. Lot less tech of a trail than yesterday. Legs were TIRED! Tomorrow should be interesting.

5 PM

Running (Track) 1:15:00 [3] 7.5 mi (10:00 / mi) +200ft 9:45 / mi
shoes: Nike Free

Track with Neal

2mile wu
Form drills plus skipping
4x800 at 3000m pace (3:15-3:20)
2 min ri
2 mile c/d

Monday Jun 28, 2010 #

Weights 10:00 [3]

Pushups and sit-ups

Testing to set the 6 week program

5 AM

Running (Trail) 1:23:00 [3] 6.0 mi (13:50 / mi) +2500ft 9:55 / mi
slept:8.0 shoes: Nike Free

Great run this morning from Gregory-Ranger-Greenman-Ranger-Gregory. Figured since I missed yesterday's run that I would add a hill to my morning run to punish myself. Problem is I enjoyed this more than the flat stuff I have been doing at Davidson Mesa before work. Think this will become more common than not over the next month.

Sunday Jun 27, 2010 #

Note
(rest day)

Had to watch the kid due to the wife being sick. Couldn't get out, bummer

Saturday Jun 26, 2010 #

5 AM

Running (Trail) 4:25:00 [3] 26.0 mi (10:12 / mi) +2000ft 9:30 / mi
ahr:130 slept:7.5 shoes: Cascadia2

Easy 20 mile road run with Neal in 2:25 then added an hour on the back end at Marshal Mesa. Not used to that much running without any walking breaks so my knees were screaming at me.

Friday Jun 25, 2010 #

Note
slept:8.0 (rest day)

Took a rest day since it was so hot and I ran more than planned yesterday

Thursday Jun 24, 2010 #

11 AM

Running (Trail) 25:00 [3] 3.1 mi (8:04 / mi) +100ft 7:50 / mi
slept:9.0 (sick) shoes: Nike Free

Easy loop at Davidson Mesa at lunch.

5 PM

Running (Trail) 1:08:00 [3] 6.5 mi (10:28 / mi) +2000ft 8:06 / mi
ahr:150 max:175 weight:175lbs (sick) shoes: MT100

Ran with the Boulder Trailrunner's Happy Hour run the long way up to Royal Arch. Worked a lot harder running with these guys than I would if I went by myself.

Wednesday Jun 23, 2010 #

6 AM

Running (Road) 1:10:00 [3] 8.4 mi (8:20 / mi) +500ft 7:53 / mi
slept:8.0 (sick) shoes: Cascadia2

I ran to work on Ride to Work day. I am really tired from the lack of sleep, this head cold, and all the training.

5 PM

Running (Road) 1:05:00 [3] 7.5 mi (8:40 / mi) +400ft 8:15 / mi
(sick) shoes: Cascadia2

Run home from work. All I can say is TIRED!!!! Hope I rebound over the next few days, I want to put in the miles this weekend.

Tuesday Jun 22, 2010 #

6 AM

Running (Trail) 54:00 [3] 6.2 mi (8:43 / mi) +200ft 8:27 / mi
ahr:132 slept:7.5 (sick) shoes: Nike Free

Easy run before work. Wish this cold would just go away.

12 PM

Running (Trail) 30:00 [3] 3.5 mi (8:34 / mi) +200ft 8:08 / mi
(sick) shoes: Nike Free

Easy lap at Davidson over lunch with 3 hill sprints at the end.

Monday Jun 21, 2010 #

Running (Trail) 26:00 [3] 3.1 mi (8:23 / mi) +100ft 8:08 / mi
ahr:133 slept:8.5 (sick) shoes: Nike Free

Easy lap of Davidson Mesa over lunch. Feel like shit with this stupid head cold.

Sunday Jun 20, 2010 #

6 AM

Running long (Trail) 3:55:00 [3] 18.0 mi (13:03 / mi) +4100ft 10:44 / mi
ahr:126 slept:8.0 shoes: Cascadia2

Easy long run from South Mesa-Eldo State Park-Walker Ranch and back with the church group. Legs were pretty dead from yesterday.

Saturday Jun 19, 2010 #

Event: Mount Evans Ascent

Hike/Walk/Ruck warm up/down 1:00:00 [3] 4.0 mi (15:00 / mi) +500ft 13:25 / mi
shoes: Cascadia2

Walking as a warmup/cooldown for the Mount Evans race.

7 AM

Running race (Road) 2:26:14 [5] 14.5 mi (10:05 / mi) +4600ft 7:45 / mi
ahr:162 max:180 slept:8.0 shoes: Cascadia2

Holy shit!! Great race up 14,000ft Mount Evans! Got 29th overall and 3rd in my age group. I also PRed this race today. Not bad for not letting my HR go over 160 until 3 miles left then went all out.

Friday Jun 18, 2010 #

6 AM

Running (Trail) 53:00 [3] 6.2 mi (8:33 / mi) +200ft 8:18 / mi
slept:8.0 shoes: Nike Free

Easy run before work. Felt sluggish, most likely due to the hang over.

Thursday Jun 17, 2010 #

Note
slept:6.5 (rest day)

Taking my first rest day in almost a month. Legs are sore, I am tired from lack of sleep. I guess since I am taking a rest day that will have to race the Mount Evans ascent this Saturday instead of using as a long run.

Wednesday Jun 16, 2010 #

Running (Trail) 35:00 [3] 4.25 mi (8:14 / mi) +150ft 7:58 / mi
ahr:141 shoes: Nike Free

Lunch time cruise to work out some kinks. Tired today! Not sure if this part of ramping up or if I am getting close to the edge with overtraining.

6 AM

Running (Trail) 55:00 [3] 5.75 mi (9:34 / mi) +800ft 8:27 / mi
ahr:138 slept:7.0 shoes: Nike Free

Nice easy cruise around Marshall Mesa. Going to start using this more in the mornings and Davidson Mesa at lunch. Need to start putting in more hills even if they are small ones.

Tuesday Jun 15, 2010 #

Hike/Walk/Ruck (Road) 40:00 [3] 2.0 mi (20:00 / mi)

Easy walk after dinner with the dog and family

Weights 10:00 [3]

Push-up app workout from the phone. Did 5 sets totaling 60 push-ups.

6 AM

Running (Trail) 50:00 [3] 6.2 mi (8:04 / mi) +200ft 7:50 / mi
ahr:140 slept:8.0 shoes: Nike Free

2 laps around Davidson Mesa before work. HR was a little higher than normal for this pace. Need time off maybe? Something to keep an eye on. Most likely due to being hung over. ;o)

12 PM

Running (Trail) 30:00 [3] 3.5 mi (8:34 / mi) +200ft 8:08 / mi
shoes: Nike Free

One lap at Davidson Mesa during lunch with 3 hard hill sprints up and down the Mesa.

Monday Jun 14, 2010 #

11 AM

Running (Trail) 47:30 [3] 6.2 mi (7:40 / mi) +200ft 7:26 / mi
slept:9.0 shoes: Nike Free

2 laps at Davidson Mesa over lunch. Ran the 1st half in 25 and the second half in 22.

Sunday Jun 13, 2010 #

Running (Treadmill) 1:00:00 [3] 6.5 mi (9:14 / mi) +350ft 8:47 / mi
ahr:128 slept:9.0 shoes: Cascadia2

Easy cruise on the mill, still raining out. ;o(

Hike/Walk/Ruck (Treadmill) 1:00:00 [3] 4.5 mi (13:20 / mi) +2600ft 8:37 / mi
shoes: Cascadia2

Walk on the mill for an hour at 12% incline

Weights 10:00 [3]

Push-up workout from the phone.

5 sets totaling 57 push-ups.

Saturday Jun 12, 2010 #

2 PM

Running (Treadmill) 2:00:00 [3] 13.25 mi (9:03 / mi) +1000ft 8:27 / mi
max:129 slept:6.5 shoes: Nike Free

Easy cruise on the mill. Raining for 24 hours straight and did not feeling like dealing with it outside. Legs hurt/ache

Friday Jun 11, 2010 #

6 AM

Running (Road) 1:07:00 [3] 7.5 mi (8:56 / mi) +500ft 8:24 / mi
ahr:127 slept:7.5 weight:177lbs shoes: Cascadia2

Easy run to work, even though the HR was low the effort felt high. This is a great way to get miles in but I really not a fan of running on the road to work. Wish there was a way to connect Marshal Mesa or some other trails.

12 PM

Running (Road) 1:05:00 [3] 7.5 mi (8:40 / mi) +400ft 8:15 / mi
ahr:136 shoes: Cascadia2

Run home from work. Effort felt higher than it should have.

3 PM

Weights 10:00 [3]

Pushups from the iPhone app

sets of:
12
10
8
8
12

total 50

Thursday Jun 10, 2010 #

5 PM

Running (Trail) 2:08:00 [3] 10.0 mi (12:48 / mi) +3700ft 9:29 / mi
ahr:137 slept:8.0 shoes: MT100

House-Bear Canyon-Green Mt the back. Just one of those perfect runs that seem to happen only once in a while

Wednesday Jun 9, 2010 #

6 AM

Running (Trail) 51:00 [3] 6.2 mi (8:14 / mi) +200ft 7:59 / mi
ahr:139 slept:7.5 shoes: Nike Free

Two laps around Davidson Mesa before work. Tired this morning, went to bed to late. Wanted to do 3 laps but have to get to work early for a meeting.

11 AM

Running (Trail) 33:00 [3] 4.25 mi (7:46 / mi) +150ft 7:31 / mi
ahr:145 shoes: Nike Free

Lunch time run with a couple of hard surges in the last mile and half. Felt pretty good.

5 PM

Weights 5:00 [3]

Start of a 6 week push-up program on my Iphone. Thought this would be good for increasing my upper body strength for Leadville. The goal is to do 100 straight push-ups but I am using those push-up bars to it is a little harder.

45 push-ups

sets
10
12
7
7
9

Tuesday Jun 8, 2010 #

6 AM

Running (Trail) 1:19:00 [3] 9.4 mi (8:24 / mi) +300ft 8:09 / mi
ahr:134 slept:7.5 shoes: Nike Free

3 laps of Davidson Mesa before work today. Not going to be able to run during lunch due to meeting so I had to get it done early.

Monday Jun 7, 2010 #

11 AM

Running (Trail) 53:00 [3] 6.2 mi (8:33 / mi) +200ft 8:18 / mi
ahr:136 slept:9.0 shoes: MT100

Easy recovery run over lunch hour at Davidson Mesa. Legs felt better after than they did before the run, that is a good sign.

Sunday Jun 6, 2010 #

8 AM

Running (Road) 2:10:00 [3] 12.0 mi (10:50 / mi) +1600ft 9:37 / mi
ahr:135 slept:8.0 shoes: Nike Free

Easy run up Mt Evans with JT from Summit Lake to the top and back. The whole run was above 12,900ft. Awesome!

Saturday Jun 5, 2010 #

Event: Dirty Thirty 50K

6 AM

Running race (Trail) 7:29:00 [5] 31.0 mi (14:29 / mi) +10000ft 11:06 / mi
ahr:148 slept:6.0 shoes: Cascadia2

Golden Gate 50K with lots of climbing, should rename this race Mini Hardrock. Great run all over 9000 feet above sea level

Friday Jun 4, 2010 #

11 AM

Running (Trail) 27:00 [3] 3.1 mi (8:43 / mi) +100ft 8:27 / mi
ahr:137 slept:9.0 shoes: Cascadia2

Easy lunch time cruise. Shorter than normal due to the race tomorrow.

Thursday Jun 3, 2010 #

7 AM

Running (Trail) 1:18:00 [3] 9.4 mi (8:18 / mi) +300ft 8:03 / mi
ahr:141 slept:8.0 shoes: Cascadia2

Great morning to knock out 3 laps at Davidson Mesa before work. Felt pretty solid on this run.

Wednesday Jun 2, 2010 #

11 AM

Running (Trail) 35:00 [3] 4.25 mi (8:14 / mi) +150ft 7:58 / mi
ahr:134 slept:7.0 shoes: MT100

Easy cruise at lunch, tired!!!!

Tuesday Jun 1, 2010 #

11 AM

Running (Trail) 52:00 [3] 6.2 mi (8:23 / mi) +200ft 8:08 / mi
ahr:137 slept:7.5 shoes: MT100

Lunch time cruise at Davidson Mesa again. Legs are sore from the weekend.

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