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Training Log Archive: Trailrat

In the 31 days ending Aug 31, 2012:

activity # timemileskm+ft
  Running23 47:46:19 228.7(12:32) 368.06(7:47) 27522
  Hike/Walk/Ruck2 1:09:00 4.1(16:50) 6.6(10:27) 800
  Weights2 45:00
  Total25 49:40:19 232.8 374.66 28322
  [1-5]24 47:00:01
averages - sleep:7.5 weight:169lbs

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Friday Aug 31, 2012 #

9 AM

Running 48:06 [1] 6.0 mi (8:01 / mi) +188ft 7:47 / mi
shoes: Free5

Easy lunch run. Felt a lot better today, hope to get back to normal over the weekend.

Thursday Aug 30, 2012 #

11 AM

Running (Treadmill) 44:00 [1] 5.0 mi (8:48 / mi)
shoes: Free5

Easy jog on the mill, hamstrings still sore.

Weights 15:00 [3]

Upper body only, 2 sets of each lift.

Wednesday Aug 29, 2012 #

11 AM

Running (Trail) 25:05 [1] 3.0 mi (8:22 / mi) +48ft 8:14 / mi
shoes: Free5

Easy jog at Davidson Mesa. Legs are sore from weights, especially hamstrings.

Tuesday Aug 28, 2012 #

6 AM

Running (Trail) 48:03 [1] 5.2 mi (9:14 / mi) +323ft 8:44 / mi
shoes: Bondi

Easy morning jog in the dog park. SORE legs from weights yesterday really affected my stride.

Monday Aug 27, 2012 #

6 AM

Hike/Walk/Ruck (Treadmill) 10:00 [0] 0.5 mi (20:00 / mi)
shoes: Free5

Warmup for weights

Weights 30:00 [1]

2 sets of each, tried to keep it easy so I am not to sore.

1. assisted pullups
2. Shoulder press on the ball
3. Bench press on the ball
4. Bicep curls
5. Dumbell rows
6. Tricep kickback
7. Squats
8. Leg extensions
9. Hamstring curls
10. Calf raises
11. Lunges
12. Hanging leg raises
13. plank
14. back extend
10 AM

Running (Trail) 47:02 [1] 5.5 mi (8:33 / mi) +224ft 8:14 / mi
shoes: Free5

Easy lunch run.

Sunday Aug 26, 2012 #

9 AM

Running 59:55 [1] 5.0 mi (11:59 / mi) +1820ft 8:55 / mi
shoes: C-Lite

Easy jog/hike in the Boulder hills while Tim went longer/harder. Added some mileage to the overall due to the watch losing the sats a lot going up Royal Arch.

Saturday Aug 25, 2012 #

8 AM

Running (Trail) 2:06:21 [1] 14.0 mi (9:01 / mi) +943ft 8:29 / mi
shoes: C-Lite

Dirty Biz loop with Rob, Tim, and Bob. Easy effort today.

Friday Aug 24, 2012 #

10 AM

Running (Trail) 41:14 [1] 5.0 mi (8:15 / mi) +286ft 7:49 / mi
shoes: Bondi

Easy lunch run. Couple of tweeks but pretty good overall.

Thursday Aug 23, 2012 #

11 AM

Running (Treadmill) 32:00 [1] 3.5 mi (9:09 / mi)
shoes: Bondi

Super easy treadmill jog to see how things are feeling. Muscles and joints are little stiff but feeling pretty good. Energy levels is another story, I have been struggling with that all week.

Wednesday Aug 22, 2012 #

Note
(rest day)

Recovery day

Tuesday Aug 21, 2012 #

Note
(rest day)

Recovery day

Monday Aug 20, 2012 #

Note
(rest day)

Recovery day

Saturday Aug 18, 2012 #

Event: Leadville Trail 100 Mile Run
 
4 AM

Running race (Mixed) 26:30:00 [2] 87.0 mi (18:17 / mi) +14000ft 15:52 / mi
slept:3.0

Pulled at 87 miles due to time. Very rough night with the sleep monster but at least I did not quit and made them pull me from the course.

Friday Aug 17, 2012 #

3 PM

Note

Nothing

Thursday Aug 16, 2012 #

11 AM

Running (Road) 33:37 [1] 3.6 mi (9:20 / mi) +586ft 8:05 / mi
slept:8.0 shoes: Bondi

Easy jog around Leadville.

Wednesday Aug 15, 2012 #

8 AM

Note
slept:8.5 (rest day)

Rest day. May go for a walk tonight.

Tuesday Aug 14, 2012 #

10 AM

Running (Trail) 45:42 [1] 5.5 mi (8:19 / mi) +285ft 7:55 / mi
shoes: Free5

Easy jog, no HR. Legs felt heavy.

Monday Aug 13, 2012 #

9 AM

Note
(rest day)

Scheduled day off. Little tired this morning but legs are not feeling bad this morning. The calves were not as tight as usual when I stepped out of bed.

Sunday Aug 12, 2012 #

10 AM

Running (Trail) 43:58 [1] 5.25 mi (8:22 / mi) +157ft 8:09 / mi
slept:8.0 shoes: Bondi

Easy jog in the dog park. Felt like running in water, heavy.

Saturday Aug 11, 2012 #

9 AM

Running (Trail) 2:16:24 intensity: (36:45 @0) + (40:34 @1) + (28:32 @2) + (22:14 @3) + (8:19 @4) 13.0 mi (10:30 / mi) +3071ft 8:34 / mi
ahr:139 max:165 slept:7.5 shoes: C-Lite

Lap of White Ranch with Tim Long. Felt ok today, starting to come around I think.

Friday Aug 10, 2012 #

6 AM

Running (Trail) 20:01 [1] 2.3 mi (8:42 / mi) +195ft 8:03 / mi
slept:7.5 shoes: Bondi

Easy shake out jog.
1 PM

Note

One hour massage. Spent the whole hour just on my legs.

Thursday Aug 9, 2012 #

11 AM

Running (Trail) 1:07:33 intensity: (5:43 @0) + (8:31 @1) + (14:11 @2) + (17:44 @3) + (17:10 @4) + (4:14 @5) 9.2 mi (7:21 / mi) +148ft 7:14 / mi
ahr:152 max:174 slept:7.25 shoes: Free5

Progression

4 miles staying under 150
2 miles 150-155
3 miles 160-170

Changed it a little due to time but got in most of it. Did a small walking cooldown. Little dis-courged that my pace verse HR was not as good as in the past on this workout.

Wednesday Aug 8, 2012 #

10 AM

Running (Trail) 1:01:43 [2] 8.0 mi (7:43 / mi) +412ft 7:21 / mi
slept:7.0 shoes: Free5

Lunch jog based on feel. Did 5 X 30sec hill strides. Feel better today than the last few days. Calves are still tender and tight, wonder if this is part of the tapering/healing process.

Tuesday Aug 7, 2012 #

11 AM

Running (Trail) 42:46 [1] 5.0 mi (8:33 / mi) +286ft 8:07 / mi
slept:7.5 shoes: Free5

Easy shakeout jog with some stretching afterwards. Legs still feel like shit. Tendons around the ankles and IT are tight and ache. Muscles just have no "pop" in them if that makes sense.

Monday Aug 6, 2012 #

7 AM

Note
slept:7.25

Woke up to a sore foot/ankle this morning. Sore is not the right word, it is not painful but everything just feels "tight" in there. No or very little swelling which is good.
11 AM

Hike/Walk/Ruck (Treadmill) 59:00 [0] 3.6 mi (16:23 / mi) +800ft 13:32 / mi
slept:7.0 shoes: Free5

Easy walk on the mill at 4% incline. No real effort here but thought doing some walking over the next few weeks will do me some good.

Sunday Aug 5, 2012 #

7 AM

Running (Trail) 1:21:44 intensity: (21:32 @0) + (47:49 @1) + (11:25 @2) + (56 @3) + (2 @4) 8.2 mi (9:58 / mi) +264ft 9:40 / mi
ahr:132 max:161 slept:6.0 shoes: Crosslight2

Easy jog around the lake before leaving Leadville to test the ankle. Felt ok but we will see.

Saturday Aug 4, 2012 #

7 PM

Running (Trail) 1:45:57 intensity: (15:03 @0) + (37:39 @1) + (23:58 @2) + (20:05 @3) + (9:12 @4) 9.6 mi (11:02 / mi) +1857ft 9:20 / mi
ahr:142 max:168 slept:7.25 shoes: C-Lite

Decided to go to the night run in Leadville at the last minute to test out my new headlamp. Needless to say I was feeling flat and tired. About one mile from Mayqueen I rolled my ankle really bad. Hobbled to the trail head where I bagged the run and rode back with GZ and Long.

Dumb idea to change the plan.

Friday Aug 3, 2012 #

10 AM

Running (Trail) 41:48 [1] 5.1 mi (8:12 / mi) +290ft 7:47 / mi
slept:6.5 weight:169lbs shoes: C-Lite

Super tired today, dragging ass. Easy lunch jog.

Thursday Aug 2, 2012 #

11 AM

Running (Treadmill) 1:00:57 intensity: (12:15 @0) + (6:26 @1) + (6:06 @2) + (23:07 @3) + (10:46 @4) + (2:17 @5) 7.25 mi (8:24 / mi) +1650ft 6:55 / mi
ahr:148 max:174 slept:7.0 shoes: Free5

20 min warm up

8 X 2mins with max HR of 170; 1min recovery

Jog until out of time.

I did this on the treadmill at 5% incline to try and get as close to Lookout Mt as possible. I was hitting 7:15 pace on the intervals. Felt better today than I have the last 3 running days. Hopefully pulling out of this funk.

Wednesday Aug 1, 2012 #

10 AM

Running (Trail) 1:02:23 [1] 7.5 mi (8:19 / mi) +489ft 7:50 / mi
slept:7.25 shoes: Free5

Easy lunch jog. Tired today still.

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