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Training Log Archive: Trailrat

In the 30 days ending Apr 30, 2016:

	activity	#	time	miles		km		+ft
	Running	28	30:38:31	233.75	(7:52)	376.18	(4:53)	14286
	Hike/Walk/Ruck	17	11:25:28	44.85	(15:17)	72.18	(9:30)	1790
	Weights	9	6:55:00	1.0		1.61
	Mobility/Massage/Recovery	3	50:00
	Biking-Trainer	1	32:00	8.25	(15.5/h)	13.28	(24.9/h)
	Total	55	50:20:59	287.85		463.25		16077
averages - weight:162lbs

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Saturday Apr 30, 2016 #

7 AM

Running (Road) 40:40 [2] 5.4 mi (7:32 / mi) +269ft 7:12 / mi
shoes: N2 V2 Road Black #2

Easy road run before crossfit. Did not look at the watch just jogged.

8 AM

Mobility/Massage/Recovery 20:00 [1]

Crossover work and roller between run and crossfit

9 AM

Weights (Crossfit) 1:00:00 [3]

Warmup and mobility work

Then

Partner WOD

AMRAP 20 mins: Burpees, Box Jumps and Air Squats

20:00 AMRAP:
5 Burpees
10 Box Jumps, 24 in
15 Air Squats
Partner holds a plank while one works.

15 rounds | 450 reps | Rx'd

3 PM

Running (Trail) 1:35:43 [2] 4.2 mi (22:47 / mi) +2361ft 14:52 / mi
shoes: Mutant Yellow

Easy lap with Eric while he was trying to complete a project of 15 laps in 24 hours. Stout!

Friday Apr 29, 2016 #

12 PM

Weights (Crossfit) 1:00:00 [3]

Long warmup with mobility and drills

AMRAP 15 mins: Double Unders, Pull-ups and Hang Power Cleans

15:00 AMRAP:
55 Double Unders
15 Pull-ups
5 Hang Power Cleans, 60% 1RM | 115 lbs

Completed 4 rounds | 300 reps | Rx'd

Thursday Apr 28, 2016 #

10 AM

Running (Road) 47:05 [2] 6.25 mi (7:32 / mi) +156ft 7:22 / mi
shoes: N2 V2 Road Yellow

Easy lunch run by feel in the light snow.

4 PM

Hike/Walk/Ruck (Road) 30:00 [1] 2.0 mi (15:00 / mi) +100ft 14:19 / mi
shoes: Nike Wildhorse

Dog walk after work before heading to the brewery

Wednesday Apr 27, 2016 #

5 AM

Note
weight:162.4lbs

Weight check in this morning. Not as bad I thought it would be with the mileage cut back the past week and half.

10 AM

Running (Trail) 48:18 [2] 6.3 mi (7:40 / mi) +347ft 7:17 / mi
shoes: N2 V2 Road Yellow

Mellow lunch run by feel. Did not look at the watch and just went a little longer than the past few days.

4 PM

Hike/Walk/Ruck (Mix) 56:00 [3] 3.8 mi (14:44 / mi) +150ft 14:12 / mi
shoes: Nike Wildhorse

Dog walk after work. Going to start wear the weight vest next week.

5 PM

Weights 20:00 [3]

50 push-ups
10 strict pull-ups
100 sit-ups w/ 10lb medicine ball
3x1 minute planks

Tuesday Apr 26, 2016 #

10 AM

Running (Road) 37:53 [2] 5.1 mi (7:26 / mi) +221ft 7:08 / mi
shoes: N2 V2 Road Yellow

Pre gym shakeout jog. Legs feeling better but the head is still throbbing.

12 PM

Mobility/Massage/Recovery 15:00 [1]

Shoulder mobility work between the run and class

Weights (Crossfit) 55:00 [3] 1.0 mi (55:01 / mi)
shoes: N2 V2 Road Yellow

Warmup with running and mobility work

Then

Helen : 10 mins 8 secs | Not Rx'd
3 rounds of:
Run, 400 m
21 Kettlebell Swings, 1.5 pood
12 Pull-ups

went down to 44lb KB today, just not feeling it.

Monday Apr 25, 2016 #

10 AM

Running (Road) 40:01 [2] 5.3 mi (7:33 / mi) +137ft 7:22 / mi
shoes: N2 V2 Road Yellow

Mellow Monday miles over lunch. Legs are still sore and shot from Friday but much better than they were over the weekend.

4 PM

Hike/Walk/Ruck (Trail) 46:00 [1] 3.0 mi (15:20 / mi) +100ft 14:52 / mi
shoes: Nike Wildhorse

Dog walk after work before lifting

5 PM

Weights 25:00 [3]

Some mobility work

Then
AMReps 1 min: Push-ups : 39 reps completed

Then
AMReps 1 min: Strict Pull-ups : 11 reps

Then
Shoulder Press 3-3-3-3-3-3-3 : 1695 lbs | 65 lbs, 75 lbs, 85 lbs, 85 lbs, 85 lbs, 85 lbs, and 85 lbs

Good upper body focus that is short and sweet.

Sunday Apr 24, 2016 #

8 AM

Running (Trail) 1:23:02 [2] 5.0 mi (16:36 / mi) +1597ft 12:45 / mi
shoes: Mutant Yellow

Very mellow trail miles with Clyde just catching up on life and filling him in on the details from last weekend. Great way to spend the morning.

Saturday Apr 23, 2016 #

6 AM

Running (Trail) 1:01:09 [2] 5.3 mi (11:32 / mi) +1120ft 9:37 / mi
shoes: N2 V2 Trail Yellow

Easy morning trail miles. Legs are toast after the squats yesterday so skipped going to crossfit after the run like I normally do. Great to get back on some dirt.

Friday Apr 22, 2016 #

11 AM

Running (Road) 30:51 [2] 4.0 mi (7:43 / mi) +157ft 7:26 / mi
shoes: N2 V2 Road Yellow

Pre gym warmup jog. Felt so much looser today to the point to where it was almost normal, not quite but almost.

12 PM

Mobility/Massage/Recovery 15:00 [1]

Mobility and work on the roller between jogging and Crossfit.

Weights (Crossfit) 1:00:00 [3]

Long warmup and mobility work

Then:

Back Squats, rest as needed between
Sets
5 Back Squats | 135 lbs
5 Back Squats | 145 lbs
5 Back Squats | 150 lbs
5 Back Squats | 135 lbs
5 Back Squats | 135 lbs
10 Back Squats | 95 lbs
10 Back Squats | 95 lbs

Then:

Plate Push : 5x 100 ft with 160lbs

Legs are toast after this- quads were not happy with me at the end. Even went lighter in weight on the squats than I would have normally.

5 PM

Hike/Walk/Ruck (Mix) 47:00 [1] 3.1 mi (15:10 / mi) +100ft 14:43 / mi
shoes: Nike Wildhorse

Dog walk after work. Damn the weights over lunch brought the soreness to the surface. Ordering sushi tonight, always feel better after some quality fish.

Thursday Apr 21, 2016 #

11 AM

Running (Road) 34:22 [2] 4.0 mi (8:36 / mi) +120ft 8:21 / mi
shoes: N2 V2 Road Yellow

Easy mellow lunch jog. This was rough..... did not loosen up until I was towards the end. Surprised on the recovery needed this week.

C • recovery.. 2

4 PM

Hike/Walk/Ruck (Mix) 32:00 [1] 2.1 mi (15:14 / mi) +100ft 14:35 / mi
shoes: Nike Wildhorse

Dog walk after work

Wednesday Apr 20, 2016 #

11 AM

Hike/Walk/Ruck (Road) 34:00 [1] 2.2 mi (15:27 / mi) +50ft 15:08 / mi

Quick lunch walk to loosen up the legs a little.

4 PM

Hike/Walk/Ruck (Road) 31:00 [1] 1.9 mi (16:19 / mi) +100ft 15:32 / mi
shoes: Nike Wildhorse

Dog walk after work. Really tired this evening. Was going to lift in the garage but I think I will give myself one more day.

Tuesday Apr 19, 2016 #

8 PM

Note
(rest day)

Travel home all morning then napping and some work in the afternoon. Drinking and dinner at Lulu's BBQ, figured it was earned. Back to light stuff tomorrow and back to tracking food again

Monday Apr 18, 2016 #

Event: 120th Boston Marathon

10 AM

Running race (Road) 2:44:16 [4] 26.4 mi (6:13 / mi) +679ft 6:04 / mi
shoes: N2 V2 Road Black #2

Boston Marathon..... Got it done today which shocked the shit out of me. Very pleased tonight with how everything fell into place today. Hard work does pay off.

C • Yeah! 3

Sunday Apr 17, 2016 #

8 AM

Running (Mix) 35:23 [2] 4.4 mi (8:03 / mi) +120ft 7:50 / mi
shoes: N2 V2 Road Black #2

Easy morning shakeout jog on no calories. Felt ok today, first mile the ankle was bothering me again but it loosened up.

C • 2:44! 5

Saturday Apr 16, 2016 #

9 AM

Running (Road) 41:31 [2] 6.0 mi (6:55 / mi) +95ft 6:49 / mi
shoes: N2 V2 Road Black #2

2 mile warmup

2 miles at marathon pace

2 mile cooldown

Felt pretty rough today, not sure about Monday now as far as time. Ankle pain is back of course. Oh well we will see how it goes.

Friday Apr 15, 2016 #

8 AM

Note
(rest day)

Day off for travel to Boston

Thursday Apr 14, 2016 #

10 AM

Running (Road) 47:10 [2] 6.4 mi (7:22 / mi) +190ft 7:10 / mi
shoes: N2 V2 Road Yellow

Easy lunch run. Went better than yesterday but still really stiff and achy. Tomorrow will be a day off traveling

4 PM

Hike/Walk/Ruck (Trail) 46:00 [1] 3.0 mi (15:20 / mi) +100ft 14:52 / mi
shoes: Nike Wildhorse

Dog walk after work.

Wednesday Apr 13, 2016 #

5 AM

Note
weight:161.4lbs

Mid week weigh in. Back down, got rid of the weekend bloat from all the beers. Need to keep the beer drinking down until after the marathon this weekend in Boston so I don't have to haul the extra 1-2 lbs.

10 AM

Running (Road) 42:14 [2] 6.1 mi (6:55 / mi) +135ft 6:47 / mi
shoes: N2 V2 Road Yellow

Easy run today by feel was on the schedule. This did not feel that easy for me. Sluggish today and all my joints were achy. Hopefully this passes before Monday because right now I don't feel like I can break 3 like I did a few weeks ago.

4 PM

Hike/Walk/Ruck (Trail) 34:00 [1] 2.2 mi (15:27 / mi) +100ft 14:49 / mi
shoes: Nike Wildhorse

Dog walk after work

Tuesday Apr 12, 2016 #

11 AM

Running (Trail) 1:07:43 [3] 10.1 mi (6:42 / mi) +150ft 6:37 / mi
shoes: N2 V2 Road Black #2

Last workout with any real "effort"

2 mile warmup

4x2000 with 800 recoveries (ran bouncing between 6-6:30 pace)

Cooldown back to the car.

Felt ok but not great. The marathon pace stuff felt harder than it did on Friday. Weird. Might throw a couple faster miles in my easy run the next few days just to keep a finger on it.

C • Boston 3

4 PM

Hike/Walk/Ruck (Trail) 34:00 [1] 2.3 mi (14:47 / mi) +100ft 14:12 / mi
shoes: Nike Wildhorse

Dog walk after work.

Monday Apr 11, 2016 #

5 AM

Note
weight:164lbs

Weight check in. Up a couple of pounds. Ate like shit all weekend along with beers. Need to check that the rest of the week with it being a taper week.

10 AM

Running (Road) 56:59 [2] 8.1 mi (7:02 / mi) +270ft 6:49 / mi
shoes: N2 V2 Road Black #2

Easy to moderate jog on the roads. Just ran by feel not looking at the watch. Hamstrings were tight/sore today for sure.

4 PM

Hike/Walk/Ruck (Road) 30:00 [1] 2.0 mi (15:00 / mi) +100ft 14:19 / mi
shoes: Nike Wildhorse

Dog walk after work.

Sunday Apr 10, 2016 #

7 AM

Running (Trail) 1:59:39 [2] 14.0 mi (8:33 / mi) +1146ft 7:56 / mi
shoes: N2 V2 Trail Yellow

Easy run with Donny doing the Dirty Bizmark Loop. Just chatting and catching up. Super mellow effort for me today.

Saturday Apr 9, 2016 #

7 AM

Running (Trail) 1:03:42 [2] 6.6 mi (9:39 / mi) +1361ft 8:04 / mi
shoes: N2 V2 Trail Yellow

Easy effort trail run before heading over for Crossfit. Super nice morning at there. Miss the trails, actually ready for Boston to be done with so I can get back to it to get ready for Bighorn.

9 AM

Weights (Crossfit) 1:00:00 [3]

Mobility work before and after the WOD.

3 rounds, 1 min per station:
Airdyne (Calories)
Stick Jump, 24 in
Sumo Deadlift High-pull, 70 lbs
Wall Ball, 20 lbs
Rest 2 mins

260 total reps across all 3 rounds.

Friday Apr 8, 2016 #

9 AM

Running (Trail) 1:21:43 [3] 12.3 mi (6:39 / mi) +186ft 6:33 / mi
shoes: N2 V2 Road Black #2

2 mile warmup

2x4miles at marathon pace w/ 1 mile recovery

Cooldown back to the car

Felt pretty good, had to keep reeling myself back in pace to keep it around 6:20, kept drifting down to around 6.

4 PM

Hike/Walk/Ruck (Mix) 31:00 [1] 2.0 mi (15:30 / mi) +100ft 14:48 / mi
shoes: Nike Wildhorse

Dog walk after an afternoon nap to loosen up a bit.

Thursday Apr 7, 2016 #

10 AM

Running (Trail) 1:02:47 [2] 8.1 mi (7:45 / mi) +392ft 7:25 / mi
shoes: N2 V2 Road Yellow

Easy lunch run. Just out cruising enjoying the day.

2 PM

Hike/Walk/Ruck (Road) 33:00 [1] 2.2 mi (15:00 / mi) +80ft 14:30 / mi

Afternoon walk at work. After the lunch run I ate a huge muffin and a bunch of cookies and felt guilty so went to walk some off.

Wednesday Apr 6, 2016 #

5 AM

Note
weight:161.2lbs

Weight check in- holding steady

10 AM

Running (Road) 1:26:30 [3] 12.0 mi (7:13 / mi) +403ft 6:59 / mi
shoes: N2 V2 Road Yellow

The second half of the run was supposed to be a progression run but you can't see that looking at the mile paces due to the wind. The effort was a progression though.

Dead legs today, don't think I have been eating enough food.

4 PM

Hike/Walk/Ruck (Mix) 47:00 [1] 3.0 mi (15:40 / mi) +130ft 15:03 / mi
shoes: Nike Wildhorse

Dog walk after work.

5 PM

Weights 15:00 [2]

Light body work, felt weak from lack of weight work the past few weeks

6 rounds
7 pushups
3 pullups
15 situps

5 minute plank, rotating between front and each side as needed.

Tuesday Apr 5, 2016 #

10 AM

Running (Mix) 1:16:07 [3] 10.6 mi (7:11 / mi) +316ft 6:59 / mi
shoes: N2 V2 Road Yellow

Was supposed to be a 8x2 minute fartlek workout during the run but about halfway through the run the wind started screaming and it changed the workout to working hard against the wind just to get back to work. Guess Mother Nature had other plans for me today. Was able to get in 6 of the intervals though

4 PM

Biking-Trainer (Trainer) 32:00 [2] 8.25 mi (15.5 mph)

Moderate spin on the bike trainer while watching for work emails to pop up. Work and spin.

Monday Apr 4, 2016 #

10 AM

Running (Road) 51:30 [2] 6.7 mi (7:41 / mi) +149ft 7:32 / mi
shoes: N2 V2 Road Yellow

Mellow Monday miles with 10x10second hill sprints towards the end. Legs were pretty shot the first 1-2 miles then loosened up.

5 PM

Hike/Walk/Ruck (Mix) 1:07:00 [1] 4.3 mi (15:35 / mi) +130ft 15:09 / mi

Longer dog walk after work.

Sunday Apr 3, 2016 #

8 AM

Running (Road) 2:28:38 [2] 20.0 mi (7:26 / mi) +1504ft 6:56 / mi
shoes: N2 V2 Road Black #2

Easy to steady long run. Not really pushing but not slacking either. Plan called for steady long run and I went by effort. The heat got to me at towards the end, almost 70 by 11am. Wondering if I should do some sauna work in the next 2 weeks in case it is hot on race day.

Saturday Apr 2, 2016 #

7 AM

Running (Road) 41:16 [2] 5.6 mi (7:22 / mi) +220ft 7:06 / mi
shoes: N2 V2 Road Black #2

Easy Run #1 today. Plan is 2 easy 5 mile runs today. This one is done pre Crossfit. Just easy cruise.

9 AM

Weights (Crossfit) 1:00:00 [3]

Long warmup and mobility

Partner WOD, one person works while the other planks, switch as you want.

2 rounds, 2 mins per station, of:
Ball Slam, 40 lbs
Row Calories
Goblet Squat, 53 lbs
Double Under
Rest 2 mins

This was the perfect workout for today. Got some work but was not that stressful.

3 PM

Running (Mix) 40:41 [2] 5.5 mi (7:24 / mi) +300ft 7:02 / mi
shoes: N2 V2 Road Black

Easy run #2 on the day. Just cruising, awesome afternoon out there.

Hike/Walk/Ruck (Trail) 57:28 [1] 3.75 mi (15:19 / mi) +150ft 14:46 / mi
shoes: Nike Wildhorse

Dog walk after my second jog to get them out. Calf was bothering me during this.

Friday Apr 1, 2016 #

6 AM

Note
weight:161.2lbs

Weight check in. Holding steady, tracking is working.

9 AM

Running (Trail) 1:31:38 [3] 14.0 mi (6:33 / mi) +185ft 6:28 / mi
shoes: N2 V2 Road Black #2

Marathon pace work.

2 mile warmup with Bob

10 miles at marathon pace 6:15ish

2 mile cooldown

Little faster than what I think marathon pace is but maybe not once I get down to sea level. Need to start thinking of race planning.

4 PM

Hike/Walk/Ruck (Road) 30:00 [1] 2.0 mi (15:00 / mi) +100ft 14:19 / mi
shoes: Nike Wildhorse

Dog walk to help loosen up a little.

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