Training Log Archive: TrailratIn the 31 days ending Mar 31, 2009:
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Tuesday Mar 31, 2009 #
Running hills (Treadmill) 1:30:00 [3] 9.5 mi (9:28 / mi) +1450ft 8:17 / mi
slept:8.0 shoes: Streak2
30min warmup
30min @ 9:50 and 7% incline; ave HR 148
30min cooldown
Felt good but knees (mostly left) started bothering me last 2 miles
Biking 15:00 [2]
Monday Mar 30, 2009 #
Running (Treadmill) 1:00:00 [3] 7.0 mi (8:34 / mi) +200ft 8:21 / mi
slept:7.0 shoes: Cascadia1
Easy run at 0.5% incline. Tired today and knees sore from yesterday's run I think
Sunday Mar 29, 2009 #
Running long (Road) 3:08:00 [3] 21.0 mi (8:57 / mi) +1000ft 8:34 / mi
slept:7.5 shoes: Montrail Streak
Did a road run around Littleton and Chatfield Rez. Trails were a muddy mess so stuck to bike paths and road. Shorter time wise but distance felt good, not used to that much concrete so legs hurt a bit
Saturday Mar 28, 2009 #
Running (Treadmill) 1:00:00 [3] 7.0 mi (8:34 / mi)
slept:9.0 shoes: Cascadia1
Just a nice easy run on treadmill, went little longer to help make up for snow day this week
Friday Mar 27, 2009 #
Running (Treadmill) 1:20:00 [3] 10.0 mi (8:00 / mi)
ahr:148 slept:9.0 shoes: Streak2
10min warmup
60mins at 7:41pace ave HR 148
10mins cooldown
Felt pretty once I got going. Legs felt great.
Thursday Mar 26, 2009 #
Note
slept:7.0 (rest day)
Wednesday Mar 25, 2009 #
Running (Trail) 1:45:00 [3] 10.25 mi (10:15 / mi) +3000ft 8:01 / mi
slept:7.0 shoes: Streak2
Did 4 miles up to top of Green Mountain before meeting up with normal Wed Night DTR run. We went over the top of Green again and did my favorite 6 mile loop. Last hill before getting back to the car I did 4 hill sprints up a very steep hill, walked back down between each one. Supposed to do 6 of them but I was done.
Still very wiped out from yesterdays run and I could tell the whole time I was running.
Tuesday Mar 24, 2009 #
Running tempo (Treadmill) 1:15:00 [4] 10.0 mi (7:30 / mi)
max:179 slept:7.0 shoes: Streak2
Started at 9:30pace for 1/2 mile then increased speed by 0.1mph every 1/4mile until I could not go anymore. Was able to cut down the entire time!! Made it all the way down to 5:56pace or 10.1mph!!! Awesome run and hard, really pushed myself. Max HR was 179 during last 1/4mile.
Biking 15:00 [2]
Monday Mar 23, 2009 #
Note
slept:5.0
Running (Treadmill) 1:00:00 [3] 6.5 mi (9:14 / mi) +200ft 8:58 / mi
slept:5.0 shoes: Streak2
Nice easy pace on the treadmill to work out some of the soreness from the weekend. Seemed to work because I felt better afterwards than I did before. Effort seemed higher than it should have due to lack of sleep.
Sunday Mar 22, 2009 #
Note
slept:6.0 (rest day)
Saturday Mar 21, 2009 #
Running (Trail) 1:45:00 [3] 9.0 mi (11:40 / mi) +3000ft 8:52 / mi
slept:7.5 shoes: Streak2
Did Matthew Winters/Hogback loop from east side of Hogback which adds more climbing. Having all kinds of stomach issues today so threw in the towel instead of doing a loop on Green Mountain also. Not sure why, still hurting as I am laying here typing this.
Friday Mar 20, 2009 #
Running (Trail) 50:00 [3] 5.75 mi (8:42 / mi) +600ft 7:55 / mi
slept:7.5 shoes: Saucony Xodus
Did an easy loop at South Table Mountain on the way home from work. Has a 400ft climb in 0.5 miles to top of mesa then it is nice rolling trails along the top. Felt ok
Thursday Mar 19, 2009 #
Running tempo (Treadmill) 1:00:00 [3] 7.25 mi (8:17 / mi) +200ft 8:04 / mi
slept:8.0 shoes: Saucony Xodus
Flat Tempo- incline at .5%
25min warmup
15mins at 6:58pace- ave HR was 151
20min cooldown
Legs felt ok but right IT band still little tight and sore.
Weights 15:00 [3]
Wednesday Mar 18, 2009 #
Running (Treadmill) 30:00 [3] 3.25 mi (9:14 / mi)
shoes: Streak2
Running (Trail) 1:00:00 [3] 5.85 mi (10:15 / mi) +1600ft 8:09 / mi
slept:7.5 shoes: Streak2
Wed night night DTR run at Matthew Winters/Hogback loop. Felt pretty strong up the hill, but did not push to hard. Tried to keep it easy.
Tuesday Mar 17, 2009 #
Running tempo (Treadmill) 1:15:00 [4] 9.25 mi (8:07 / mi)
slept:7.0 shoes: Streak2
Started at a 9:30 pace and decreased by 0.1mph every .25miles until I had enough. Made it all the way down to 6:40pace then finished last 15mins at 8:27 pace.
Could have done better but having stomach issues all day before running. Dealt with cramping as long as I could.
Biking 15:00 [2]
Monday Mar 16, 2009 #
Running (Trail) 1:08:00 [3] 7.1 mi (9:35 / mi) +1800ft 7:43 / mi
slept:8.0 weight:176lbs shoes: Streak2
Did a nice easy longer loop on Green Mountain to enjoy the great weather. Boy was it warm out (72 or so) and I had some small issues with over heating a bit on the uphills.
Legs still tired and sore from the weekend, not a good sign.
Sunday Mar 15, 2009 #
Running (Trail) 55:00 [3] 6.25 mi (8:48 / mi) +750ft 7:54 / mi
slept:9.5 shoes: Streak2
Did an easy out and back at Bear Creek State Park. Rolling trails with a single 250ft climb in quarter mile at mile 3.
Legs are tired from yesterday's effort but not to bad after about 20 mins or so.
Saturday Mar 14, 2009 #
Running long (Trail) 4:00:00 [3] 20.25 mi (11:51 / mi) +6300ft 9:09 / mi
slept:7.0 shoes: Montrail Streak
Did at Mount Falcon, 1st 12 mile loop with Ben which helps me keep my pace easier than solo back up the hill for 8 more. I was wiped by the end, walk lots of the uphills at a quick pace.
Legs are tired, right IT band still bothering me.
Friday Mar 13, 2009 #
Running (Treadmill) 30:00 [3] 3.25 mi (9:14 / mi)
slept:7.5 shoes: Montrail Streak
Super easy run on the treadmill
Thursday Mar 12, 2009 #
Running (Treadmill) 1:15:00 [3] 8.75 mi (8:34 / mi) +450ft 8:10 / mi
slept:7.0 shoes: Montrail Streak
My paces were 6:40; 6:31; 6:31; 6:22
Did on treadmill to keep it easy, my right arse is bugging the hell out of me today. Think it is that nerve runs along the back of the leg. Need to keep an eye on this
Wednesday Mar 11, 2009 #
Running (Treadmill) 15:00 [3] 1.5 mi (10:00 / mi)
slept:7.0 shoes: Montrail Streak
Weights 15:00 [3]
Running (Trail) 1:22:00 [3] 7.5 mi (10:56 / mi) +2200ft 8:33 / mi
shoes: Montrail Streak
Normal Wed DTR run at APEX/Lookout Mt. Ben wanted to go a little longer so I figured why not. Lot easier pace than last week, lots of hills and had a blast.
Tuesday Mar 10, 2009 #
Running (Treadmill) 1:30:00 [4] 11.25 mi (8:00 / mi)
slept:8.0 shoes: Streak2
15min warmup
60mins @7:35pace- HR unknown broken on the treadmill I was on
15min cooldown
Was only supposed to only do 45mins at faster pace but zoned out and when at 52mins when I saw I went over so I just finished out the hour. Felt really good today and no issues. Hamstrings a little tight few hours afterwards but ok.
Monday Mar 9, 2009 #
Running (Treadmill) 45:00 [2] 5.15 mi (8:44 / mi) +250ft 8:21 / mi
slept:7.0 shoes: Streak2
Did easy on treadmill at 1% incline. After looking thru last week I discovered that I was pushing to hard outside on easy days so I kept it inside since I did not sleep well again last night
Biking 15:00 [2]
Sunday Mar 8, 2009 #
Running long (Trail) 2:30:00 [3] 17.25 mi (8:42 / mi) +350ft 8:32 / mi
slept:9.0 shoes: Streak2
Did at Waterton Canyon. First and last ten mins spent walking with Ashley as a warmup/cooldown. Had a strech in the middle that was 12 miles in 1:35 or so, not bad. Did not feel like I was pushing that hard.
Saturday Mar 7, 2009 #
Running (Treadmill) 30:00 [2] 3.25 mi (9:14 / mi)
slept:10.5 shoes: Streak2
Friday Mar 6, 2009 #
Running long (Trail) 2:24:00 [3] 13.5 mi (10:40 / mi) +4250ft 8:13 / mi
slept:7.0 shoes: Montrail Streak
Very wiped today but made myself go. Did at Mount Falcon after work. Walked quickly up the steep uphills. Made this an easy effort run for the most part.
I may take an easy tomorrow and do the other med long run Sunday instead of tomorrow. My legs are pretty sore and thinking I may need a short recovery day. Thoughts???
Thursday Mar 5, 2009 #
Running tempo (Treadmill) 1:15:00 [3] 9.0 mi (8:20 / mi) +500ft 7:55 / mi
slept:7.0 shoes: Montrail Streak
2.5 mile warmup
2 X 1 mile at 6:58pace ave HR 152 w/ 1.5mile recovery between
Finish 1:15 total time at 8:34pace with last min at 5:50pace
Legs felt heavy today and calves are sore. I have not been sleeping well the last few weeks affecting recovery, going to go talk to the doctor tomorrow about it.
Biking 15:00 [2]
Wednesday Mar 4, 2009 #
Running warm up/down (Treadmill) 15:00 [2] 1.5 mi (10:00 / mi)
slept:7.0 shoes: Saucony Xodus
Weights 15:00 [3]
Running (Trail) 1:00:00 [3] 5.75 mi (10:26 / mi) +1700ft 8:09 / mi
shoes: Saucony Xodus
Normal wed night DTR run, did at Mt Falcon up to picnic shelter and down hiker only trail. The climb up is 2.5 miles and 1700ft of gain which is 12.8% ave incline. Took 32:45 to top out. Not bad pushed harder than I should have.
Tuesday Mar 3, 2009 #
Running hills (Treadmill) 1:30:00 [3] 10.5 mi (8:34 / mi) +1100ft 7:48 / mi
slept:7.0 shoes: Montrail Streak
15mins warmup
30mins at 8:20pace & 4% incline; ave HR 156
45 cooldown at easy pace and 1% incline
Still some deep soreness in my arse muscle from the massage, starting to worry me.
Monday Mar 2, 2009 #
Note
slept:8.0 weight:178lbs
Running (Trail) 1:15:00 [2] 6.75 mi (11:07 / mi) +1500ft 9:11 / mi
shoes: Saucony Xodus
Did an easy run with Ashley on Green Mountain. I would run ahead then turn around and run back, yo-yo in front of her. Legs are sore from yesterdays massage.
Sunday Mar 1, 2009 #
Running (Trail) 1:15:00 [2] 5.75 mi (13:03 / mi) +1600ft 10:19 / mi
slept:8.0 shoes: Montrail Streak
Note