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Training Log Archive: Trailrat

In the 31 days ending Jul 31, 2012:

activity # timemileskm+ft
  Running31 45:49:03 287.44(9:34) 462.59(5:57) 33395
  Biking3 4:50:34 65.2(13.5/h) 104.93(21.7/h) 2881
  Other1 1:00:00 3.6(16:40) 5.79(10:21)
  Swimming2 55:00
  Weights1 5:00
  Total38 52:39:37 356.24 573.31 36276
  [1-5]38 49:06:09
averages - sleep:7.6 weight:168.3lbs

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Tuesday Jul 31, 2012 #

10 AM

Running (Trail) 52:24 [1] 6.3 mi (8:19 / mi) +294ft 7:58 / mi
slept:7.0 shoes: Stinson

Easy lunch jog. Still feel stiff and slow.

Monday Jul 30, 2012 #

12 PM

Note
slept:8.0 (rest day)

Rest day per the plan today. Tired anyways.

Sunday Jul 29, 2012 #

7 AM

Running (Trail) 2:50:16 intensity: (1:53:57 @0) + (29:37 @1) + (22:21 @2) + (4:21 @3) 14.25 mi (11:57 / mi) +3403ft 9:45 / mi
ahr:122 max:157 slept:7.0 shoes: Crosslight2

Long run in the Boulder hills. Just did not have it today. Energy was fine but the legs were super tired and sore. 600 calories total

I would have slogged out the final miles but ran out of time and had to get home to take the boy to summer camp in Bailey for the week. Oh well still an ok week even though miles were lower.

Push hard one more week before taper?

Saturday Jul 28, 2012 #

7 AM

Running (Road) 2:02:47 intensity: (15:09 @0) + (29:10 @1) + (36:02 @2) + (33:40 @3) + (8:15 @4) + (31 @5) 16.0 mi (7:40 / mi) +875ft 7:18 / mi
ahr:146 max:174 slept:8.25 shoes: Free5

Tempo on Rollinsville road. Jogged out 8 miles with HR around 140ish. On the way back pushed a little harder with HR between 150-165. Felt good today on the second half after loosening up. 500 calories total

Helped someone move some heavy things in the afternoon. Not the best thing to do but it is all good.

Friday Jul 27, 2012 #

10 AM

Running (Trail) 50:48 [1] 6.1 mi (8:20 / mi) +262ft 8:00 / mi
slept:8.25 shoes: Free5

Shake out lunch run. Took a bit to loosen up in the calves.

Thursday Jul 26, 2012 #

10 AM

Running (Trail) 1:08:21 intensity: (7:12 @0) + (15:55 @1) + (19:56 @2) + (16:50 @3) + (8:28 @4) 9.2 mi (7:26 / mi) +624ft 6:59 / mi
ahr:146 max:167 slept:9.25 shoes: Free5

Longer lunch run with a little tempo work thrown in. Feel a LOT better today. Still hurt a little in tendons in the ankles and hips. The pace felt harder/faster than what heart rate shows too.

Wednesday Jul 25, 2012 #

11 AM

Running (Trail) 1:00:06 [1] 7.0 mi (8:35 / mi) +322ft 8:14 / mi
slept:7.0 shoes: Free5

Lunch jog. Feel better than yesterday but still hurt more than normal. Going to increase my protein intake the rest of the day and see if that helps.

Tuesday Jul 24, 2012 #

7 AM

Running (Trail) 1:19:33 [1] 7.1 mi (11:12 / mi) +1330ft 9:31 / mi
slept:7.5 shoes: Bondi

Easy morning trail jog. I hurt in my bones, not sure how else to describe what I am feeling in my legs today. Took really easy and not really by choice, it is just what my legs could muster up.

Monday Jul 23, 2012 #

11 AM

Other (Elliptical) 1:00:00 [3] 3.6 mi (16:40 / mi)

Easy spin the the elliptical machine at the gym.
6 PM

Swimming 25:00 [1]

Easy 700-800 yards in the pool to keep my wife company. Did some paddle work and kick board drills. Spent another 25ish mins in the hot tub too..

Sunday Jul 22, 2012 #

7 AM

Running (Road) 4:41:35 intensity: (44:38 @0) + (2:12:32 @1) + (1:22:07 @2) + (22:18 @3) 28.75 mi (9:48 / mi) +4356ft 8:34 / mi
ahr:138 max:159 slept:7.0 shoes: Free5

Long run up and down Mt Evans road. Within 5 mins of my PR without trying. My legs were pretty worked today especially the last 5 miles. Drank 4 bottles totalling 1150 Calories.

Saturday Jul 21, 2012 #

7 AM

Running (Mixed) 2:26:37 intensity: (17:57 @0) + (14:12 @1) + (1:12:20 @2) + (38:32 @3) + (3:36 @4) 18.0 mi (8:09 / mi) +1093ft 7:42 / mi
ahr:145 max:165 slept:8.0 shoes: Crosslight2

Longer run keeping my HR between 135 on the downs and 150ish. Did this run on Rollins Pass road, what a great area only 40 mins from the house. Started slow but felt better was I went on. 2 bottles of 250 calories each drank for 500 total.

Friday Jul 20, 2012 #

10 AM

Running (Trail) 42:38 [1] 5.0 mi (8:31 / mi) +288ft 8:05 / mi
slept:7.5 shoes: Stinson

Easy lunch time jog. HOT and tired today.

Thursday Jul 19, 2012 #

10 AM

Running (Trail) 1:08:56 intensity: (14:35 @0) + (3:16 @1) + (6:04 @2) + (12:28 @3) + (28:53 @4) + (3:40 @5) 9.4 mi (7:20 / mi) +607ft 6:55 / mi
ahr:156 max:172 shoes: Free5

1 mile warmup
8 miles trying to keep HR between 160-170 even on the downhills
0.4 mile cooldown

This felt way more challenging than it should have, most likely due to it being 90 degrees out. Wanted to do more but don't want to get in trouble for being gone to long. Legs are tired after this one.
5 PM

Running (Mixed) 37:43 [1] 4.3 mi (8:46 / mi) +180ft 8:26 / mi
shoes: Bondi

Easy neighborhood jog

Wednesday Jul 18, 2012 #

6 AM

Running 47:48 [1] 5.7 mi (8:23 / mi) +437ft 7:49 / mi
slept:7.5 shoes: Bondi

Easy morning jog to add mileage. Stiff this morning.
10 AM

Running (Trail) 58:40 [1] 7.1 mi (8:16 / mi) +460ft 7:47 / mi
shoes: Stinson

Easy lunch jog. Felt a lot looser than this morning.

Tuesday Jul 17, 2012 #

10 AM

Running (Trail) 56:12 [1] 7.1 mi (7:55 / mi) +445ft 7:28 / mi
slept:8.0 shoes: Free5

Easy paced lunch jog. Still a little tight in the legs but loosened up nicely the second half of the run.
7 PM

Swimming 30:00 [1]

Super easy 500-600 meters in the pool with the wife. Sat in the hot tub for 30 mins afterwards too since there is no sauna at Apex Rec

Monday Jul 16, 2012 #

6 AM

Running (Treadmill) 28:00 [3] 3.1 mi (9:02 / mi)
slept:7.5 shoes: Free5

Flat easy jog on the mill to test the toe. I either broke or dislocated my toe yesterday. I was able to jog without pain. Actually right after starting to jog it popped and felt better. Wonder if it was dislocated and I popped it back in. May go to the doctor tomorrow depending on how it does today.
10 AM

Running (Trail) 54:48 [1] 6.7 mi (8:11 / mi) +393ft 7:45 / mi
shoes: Free5

Lunch jog. Legs are little tired and joints still a little sore but not to bad. Could feel my toe but it was not "more" painful than not running.
1 PM

Note

Got a 1 hour massage this afternoon to loosen up hips and calves.

Sunday Jul 15, 2012 #

8 AM

Biking (Mountain) 1:33:34 [1] 18.4 mi (11.8 mph) +438ft
ahr:100 max:126

Easy spin on Dry creek

After the ride went out to the garage to put stuff away barefoot and nailed my toe on crap that was not picked up. Think I might have broken or dislocated it.

Saturday Jul 14, 2012 #

7 AM

Running (Trail) 6:55:11 [2] 27.34 mi (15:11 / mi) +7357ft 12:06 / mi
slept:6.0 shoes: Crosslight2

pawnee buchanan loop-- One of the hardest most remote loops I have done in a while. I was fueling and feeling good most of the day going slower due to my buddy having issues with bonking (felt like a pacer). Anyways going up the last 1000ft of the day I started getting sick to my stomach and dry heaving on the summit. Ended up walking the last 2 miles downhill back to the car feeling like shit. I know I was drinking enough because I peed right before dry heaving. Maybe it is alitude that is causing this? Makes me really question how much and if I really want to suffer and do Leadville.

List of calories.
100 calories in a bannana right at the start
500 liquid calories of GU Roctane drink (should have brought more)
200 calories in gels
100 calories in Shot Bloks
100 calories in ginger candy



Friday Jul 13, 2012 #

11 AM

Running 2:12:53 [2] 16.0 mi (8:18 / mi) +1257ft 7:44 / mi
slept:7.0 shoes: Free5

Moderate effort run. Tried to keep this even pace through the whole thing. Last 2 miles were really hard (overheating/ 90 out today). I am trashed right now...........

Thursday Jul 12, 2012 #

11 AM

Running (Trail) 40:59 [1] 4.75 mi (8:38 / mi) +286ft 8:10 / mi
slept:7.0 shoes: Free5

Very easy jog. Calves are really tight today.

Wednesday Jul 11, 2012 #

6 AM

Running (Trail) 41:18 intensity: (23:01 @1) + (8:59 @2) + (5:57 @3) + (2:54 @4) + (27 @5) 4.3 mi (9:36 / mi) +812ft 8:09 / mi
ahr:132 max:187 shoes: Bondi

Easy run on the Mesa trail before work. The 187 max heart rate is not correct, that was the strap being funny.
11 AM

Running 57:03 intensity: (45:09 @1) + (11:54 @2) 7.0 mi (8:09 / mi) +322ft 7:49 / mi
ahr:132 max:149 shoes: Free5

Easy lunch jog. Legs are heavy.
6 PM

Weights 5:00 [1]

Pushups

Tuesday Jul 10, 2012 #

6 AM

Running (Trail) 38:00 [1] 4.6 mi (8:16 / mi) +350ft 7:42 / mi
slept:7.0 shoes: Bondi

Easy morning jog to add miles. Doing this instead of easy PM run to create more family time.
11 AM

Running (Trail) 52:00 [3] 7.1 mi (7:19 / mi) +400ft 6:57 / mi
shoes: Free5

Mile 1 - 47 ft 7:54 Warmup
Mile 2 - 203 ft 6:23
Mile 3 - 11 ft 6:54
Mile 4 - -12 ft 6:43
Mile 5 - 4 ft 6:20
Mile 6 - -195 ft 6:02
Mile 7 - -61 ft 8:30 Cooldown

1 mile warmup then 30 mins out moderate building speed until 1 mile left to do as a cooldown. Felt like I was moving faster than the time shows.

http://app.strava.com/runs/13026464

Monday Jul 9, 2012 #

11 AM

Running (Treadmill) 1:00:00 [3] 7.5 mi (8:00 / mi) +300ft 7:42 / mi
slept:8.0 weight:169lbs shoes: Free5

Easy cruise on the treadmill. Sliced my head open at work this morning so I wanted to be able to easy bail if it started gashing blood again. Held up just fine.

Sunday Jul 8, 2012 #

9 AM

Biking (Road) 2:02:00 [1] 31.8 mi (15.6 mph) +1960ft
slept:8.5

Easy road bike ride. House-72-93-128-wasworth-82-Indiana-home. Nice loop at an easy pace. Ankle felt fine, don't think there will be any issues

Saturday Jul 7, 2012 #

7 AM

Running (Trail) 2:33:00 [1] 13.2 mi (11:35 / mi) +3000ft 9:32 / mi
slept:8.25 shoes: Crosslight2

Easy double Mesa trail crossing. Was going to add more but rolled my right ankle bad 1/4 mile from my car where I was going to refill bottles so I just quit. Had issues walking on it, spent 20mins soaking it in South Boulder Creek which seemed to help a lot.

Friday Jul 6, 2012 #

10 AM

Running (Trail) 52:58 [1] 6.3 mi (8:24 / mi) +337ft 8:00 / mi
slept:7.0 shoes: Free5

Easy lunch jog. Feeling better than the last few days.

Thursday Jul 5, 2012 #

10 AM

Running (Trail) 50:02 [1] 6.0 mi (8:20 / mi) +266ft 8:00 / mi
slept:7.0 shoes: Stinson

Easy lunch jog, just went by feel.

Wednesday Jul 4, 2012 #

7 AM

Running (Trail) 2:34:08 intensity: (2:02:52 @1) + (22:58 @2) + (6:33 @3) + (1:45 @4) 13.2 mi (11:41 / mi) +2905ft 9:40 / mi
ahr:125 max:165 slept:7.0 weight:168lbs shoes: Crosslight2

Decided not to race and do a double Mesa Trail crossing at a super easy pace with a buddy. Felt ok on this.

Tuesday Jul 3, 2012 #

11 AM

Running (Trail) 38:19 [1] 4.75 mi (8:04 / mi) +285ft 7:38 / mi
slept:8.0 shoes: Stinson

Easy jog in the new Hoka's. Not sure about them yet.

Monday Jul 2, 2012 #

11 AM

Running (Trail) 36:00 [1] 4.3 mi (8:22 / mi) +150ft 8:06 / mi
slept:8.0 weight:168lbs shoes: Free5

Easy jog at Davidson Mesa, no HR. Legs are pretty trashed today in the hips, ass, and little in the quads.

Sunday Jul 1, 2012 #

8 AM

Biking (Mountain) 1:15:00 [1] 15.0 mi (12.0 mph) +483ft
slept:8.0 weight:168lbs

Easy mountain bike ride this morning to try and loosen up a little. Hips are really sore.

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