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Training Log Archive: Trailrat

In the 31 days ending Mar 31, 2016:

	activity	#	time	miles		km		+ft
	Running	27	37:22:11	297.2	(7:33)	478.29	(4:41)	13159
	Hike/Walk/Ruck	15	9:12:04	35.9	(15:23)	57.78	(9:33)	1585
	Weights	9	9:08:00
	Biking-Trainer	6	4:45:00	76.0	(16.0/h)	122.31	(25.7/h)
	Mobility/Massage/Recovery	2	2:00:00
	Total	58	62:27:15	409.1		658.38		14744
averages - weight:162.9lbs

3:46

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Thursday Mar 31, 2016 #

10 AM

Running (Road) 1:10:52 [2] 10.1 mi (7:01 / mi) +264ft 6:51 / mi
shoes: N2 V2 Road Yellow

Mini progression run. Started easy and worked down to marathon pace. Still feeling a little rough around the edges but the foot is feeling a lot better. Only notice it when walking around barefoot now.

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.

Wednesday Mar 30, 2016 #

10 AM

Running (Road) 1:34:43 [2] 13.0 mi (7:17 / mi) +442ft 7:04 / mi
shoes: N2 V2 Road Yellow

Supposed to have been a progression run but I just ran at a moderate level. Heavy legs today.

4 PM

Biking-Trainer (Trainer) 1:00:00 [2] 16.0 mi (16.0 mph)

Moderate spin on the trainer while streaming Netflix.

Tuesday Mar 29, 2016 #

5 AM

Note
weight:161.4lbs

Weight check in, still treading down. Tracking my food is working.

5 PM

Note
(rest day)

Got sucked into issues at work and ending up missing my window to run. By the time I got home at 6pm just burned out and not motivated so bagged today. Figured a little extra rest is ok, plus my foot has been bothering me since Saturday so a day off may do it some good.

Monday Mar 28, 2016 #

10 AM

Running (Road) 1:16:45 [2] 10.0 mi (7:41 / mi) +274ft 7:29 / mi
shoes: N2 V2 Road Black #2

Mellow lunch miles just running at a easy to moderate level. Legs are pretty trashed from the thrusters on sat and yesterday's run. Just cruise by effort and did not look at the watch.

4 PM

Hike/Walk/Ruck (Road) 1:10:00 [1] 4.4 mi (15:55 / mi) +200ft 15:15 / mi
shoes: Nike Wildhorse

Little longer dog walk today to flush the legs a little and clear the head. Can't wait until after Boston so I can start wearing my weight vest again on these.

Sunday Mar 27, 2016 #

8 AM

Running (Road) 2:11:11 [3] 20.0 mi (6:34 / mi) +542ft 6:24 / mi
shoes: N2 V2 Road Black #2

1 mile warmup
18 miles at goal marathon pace
1 mile cooldown

Bonked hard on the last mile. This is a hard one to do solo, would not have noticed the effort as much in a group which is promising for the race. Only took in about 200 calories in sport drinks during the whole run.

C • solid. 6

11 AM

Hike/Walk/Ruck (Road) 19:04 [1] 1.1 mi (17:20 / mi) +34ft 16:50 / mi
shoes: N2 V2 Road Black #2

Short walk right after run to help loosen things up a little. Drank another 200 calories during the walk of sports drink to help with recovery. Stiff.

Saturday Mar 26, 2016 #

5 AM

Note
weight:162.2lbs

Weight check in this morning. Trending down. Want to get down 2 more lbs before Boston in 3 weeks.

9 AM

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

Crossfit Games 16.5-- Last one!

21-18-15-12-9-6-3 reps of:
Thruster, 65 lbs
Burpee (Bar Facing/jump over)

Finished in 14:38. Did the scaled one with 65lb thrusters instead of 95lbs. I learned my lesson last week with the deadlifts.

Running (Road) 55:20 [2] 7.0 mi (7:54 / mi) +345ft 7:33 / mi
shoes: N2 V2 Road Black

Post gym shakeout easy jog. Tough day today.

Friday Mar 25, 2016 #

10 AM

Running (Road) 1:35:09 [3] 14.1 mi (6:45 / mi) +417ft 6:34 / mi
shoes: N2 V2 Road Yellow

3 mile warmup

4x10mins @ half marathon- 10K pace with 4 min recoveries

Cooldown back to work (around 2.5miles)

Felt off and slow while running but looking at the data afterwards it was not to bad. I have been worried all week that I am losing fitness but maybe not so much.

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.

Thursday Mar 24, 2016 #

11 AM

Running (Treadmill) 1:20:00 [2] 10.7 mi (7:29 / mi)
shoes: N2 V2 Road Black

Hit the treadmill at the rec center so that would not have to worry about footing or running in the street with the cars. Just an easy run, did put the treadmill at minus 3% for the last 3 miles to work the quads a little. Might do this a few times to harden the quads for Boston since it is a net downhill course.

2 PM

Hike/Walk/Ruck (Road) 15:00 [1] 1.0 mi (15:00 / mi) +50ft 14:20 / mi
shoes: Nike Wildhorse

Quick dog walk between emails. Everything is a mess and will be for a while.

4 PM

Biking-Trainer (Trainer) 30:00 [3] 8.0 mi (16.0 mph)

Spin on the trainer before heading out to Southern Sun and Flatirons Running for the Hardrock movie. Moderate effort.

Wednesday Mar 23, 2016 #

2 PM

Note

Took a rest day if you want to call it that. Spent a lot of time shoveling snow of course like the rest of the front range. Got just shy of 20 inches at my house.

Tuesday Mar 22, 2016 #

10 AM

Running (Road) 1:08:44 [3] 10.0 mi (6:52 / mi) +273ft 6:42 / mi
shoes: N2 V2 Road Black #2

Warmup then about 5.5 miles at goal marathon pace (6:20-6:30) followed by cooldown. So happy my back let go today. I can still feel it but it is not painful anymore and I can tie my shoes now. Think between all the MAP, massage and drugs it brought it along quickly.

5 PM

Hike/Walk/Ruck (Trail) 1:04:00 [1] 4.2 mi (15:14 / mi) +150ft 14:44 / mi
shoes: Nike Wildhorse

Dog walk after work. Wanted to lift or ride but the dogs needed to get out.

Monday Mar 21, 2016 #

5 AM

Note
weight:163.2lbs

Weight check in. Down a little which is good. Went back to tracking my food again.

11 AM

Running (Road) 59:10 [2] 7.3 mi (8:06 / mi) +262ft 7:50 / mi
shoes: N2 V2 Road Yellow

Monday Mellow miles thanks to Tramadol. Found some pain killers from an old injury in the house and helps a lot with the back. Scheduled a massage later today.

5 PM

Mobility/Massage/Recovery 1:00:00 [1]

Went and got a massage to see if that helps heal up the back a little quicker.

Sunday Mar 20, 2016 #

6 AM

Note

Lacking motivation big time today. Back is still bothering me to the point that it hurts to bend down to pick up something. Was going to run with Boulder Track Club but I think that would be to high of an effort. Hopefully will get out for my own thing.

10 AM

Running (Road) 2:09:33 [2] 16.8 mi (7:43 / mi) +1294ft 7:11 / mi
shoes: N2 V2 Road Yellow

Easy long run with Bob and GZ. My back is still really bothering me so I bailed on Boulder Track Club and ran with the boys instead. Loosened up a little over the course of the run but cramped up hard when I stopped and paying for it now. Hit the long downhill from NCAR hard doing a 5:25 mile downhill to beat on the quads in the middle of the run. Good run.

Saturday Mar 19, 2016 #

7 AM

Running (Road) 49:09 [2] 6.2 mi (7:56 / mi) +296ft 7:35 / mi
shoes: N2 V2 Road Black

Pre gym warmup to try and loosen up the lower back. Sore and tight after the deadlifts yesterday. Over did it a little. Mellow pace.

9 AM

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

Long warmup with mobility

Team of 4- everyone works while person on Airdyne gets their calories then rotate.

20:00 AMRAP:
Airdyne 25 Calories
max rep Overhead Squats, 30% 1RM | lbs
max rep Ball Slams, 40 lbs
max rep Toes-to-bars

Friday Mar 18, 2016 #

6 AM

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

Crossfit Games 16.4

AMReps in 13 mins:
55 Deadlifts, 225 lbs
55 Wall Balls, 20 lbs, 10 ft
55 Row Calories
55 Handstand Push-ups

F'ing Hard!!! Made it through the row with only 12 seconds left so no attempts at Handstand pushups. A lot farther than I thought I would. I was worried about making it through just the deadlifts at 225lbs. I will be paying for this the next 24 hours.

Thursday Mar 17, 2016 #

10 AM

Running (Road) 1:32:06 [2] 12.0 mi (7:41 / mi) +360ft 7:28 / mi
shoes: N2 V2 Road Yellow

Putting in a medium mid week long run. Snow and raining but forced myself outside.

5 PM

Biking-Trainer (Trainer) 1:00:00 [2] 16.0 mi (16.0 mph)

Trainer ride after work. Warmup then moderate work followed by cooldown.

Wednesday Mar 16, 2016 #

5 AM

Note
weight:164.4lbs

Weight check in. Another bounce upwards. Sign.... Most likely from the pizza and beer over the weekend and all the pie and sweets on pie day.

10 AM

Running (Road) 1:04:01 [2] 8.6 mi (7:27 / mi) +242ft 7:15 / mi
shoes: N2 V2 Road Black #2

Think I am starting to turn a corner and get back to feeling normal. Looking at last week, it was a big week with volume, intensity, and a race. One more day of easy running then back to it.

4 PM

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

Dog walk before lifting as a warmup

5 PM

Weights (Mountain Athlete) 1:05:00 [3]

Ultra In Season Program

SESSION 3
Warm Up:
4 Rounds
Dumbbell Complex (M-20# Dumbbells)
Instep Plus Stretch

Training:
(1) 6 Rounds
3x Front Squat - 115lbs, kept it light
1x Box Jump at 24 Inches
Lat + Pec Stretch

(2) 6 Rounds
4x Scotty Bob (M-25#)
5x Horizontal Pull ups
3x Squat to Stand

(3) 4 Rounds
5x Kneeling Plate Halfmoon (M-25#)
10x face down back extensions
10x Kneeling Keg Lift (M-16kg)
1 minute plank

(4) 3 Rounds
30x Shoulder Hand Job @ 2.5#
10x Dumbbell Hinge Lift (M-25# each hand)

Tuesday Mar 15, 2016 #

10 AM

Running (Road) 1:02:13 [2] 8.0 mi (7:47 / mi) +333ft 7:29 / mi
shoes: N2 V2 Road Yellow

Mellow lunch miles on another windy day. Still in recovery mode from the weekend so kept it mellow and will for the next couple of days.

4 PM

Hike/Walk/Ruck (Mix) 1:00:00 [1] 4.0 mi (15:00 / mi) +150ft 14:29 / mi
shoes: Nike Wildhorse

Longer dog walk today just to keep things loose. Think I will get back to weights tomorrow.

Monday Mar 14, 2016 #

10 AM

Running (Road) 48:16 [2] 6.0 mi (8:03 / mi) +217ft 7:47 / mi
shoes: N2 V2 Road Black #2

Supposed to be a super mellow jog but the wind changed that on some parts of it. Gust up to 70mph, god damn.

4 PM

Mobility/Massage/Recovery 1:00:00 [1]

Bagged the trainer ride and went and got a massage instead. Feeling the weekend big time and thought I needed to focus on recovery today.

Sunday Mar 13, 2016 #

11 AM

Running (Trail) 1:02:18 [2] 5.7 mi (10:56 / mi) +302ft 10:24 / mi
shoes: N2 V2 Road Black

Donkey jog with George, Bob, and David. Every where from walking to sub 6 pace. All over the place. Not the best recovery run but fun as hell.

Saturday Mar 12, 2016 #

8 AM

Running race (Trail) 3:46:15 [3] 26.4 mi (8:34 / mi) +3932ft 7:31 / mi
shoes: N2 V2 Trail Yellow

Salida Trail Marathon. 12th overall, 4th age group. Should have been 10th, 2 people shorted it by mistake and told me so afterwards, oh well. Might have ran this a tad to hard, hopefully did not risk Boston. Pretty sore this Sunday morning as I type this. Could have ran harder so not all out, but I could put this in the hard tempo column. Surprised where I placed considering the strength of the field, surprised a lot of other people too. ;o)

C • Salida 3

Friday Mar 11, 2016 #

5 AM

Note
weight:161.8lbs

Weight check in. Much better than the beginning of the week. Went back to Whole 30 and it got rid of the bloat or 3lbs pretty quickly. Still allowing myself greek yogurt and some dairy like cheese but somewhat strict outside of that.

6 AM

Weights (Crossfit) 55:00 [3]

Long warmup with mobility work and form work.

then

CrossFit Games Open 16.3 : 0 rounds + 10 Power Snatches | 10 reps | Rx'd

7:00 AMRAP:
10 Power Snatches, 75 lbs
3 Bar Muscle-ups

4 bar muscle-up attempts then switched to strict pullups to get a workout in. Did 2.5 more rounds with strict pullups.

10 AM

Running (Road) 1:01:06 [2] 8.0 mi (7:38 / mi) +291ft 7:23 / mi
shoes: N2 V2 Road Black

Easy lunch run. Legs are pretty heavy today so the Salida marathon should be interesting tomorrow. Not sure if I am going to try and race it or just treat as an easy long supported run. Most likely just an easy run, don't want to leave my Boston in Salida.

Thursday Mar 10, 2016 #

6 AM

Running (Mix) 1:17:26 [2] 10.0 mi (7:45 / mi) +306ft 7:32 / mi
shoes: N2 V2 Trail Yellow

Have lunch meetings today so had to get out early before work and I hate running this early in training. Anyways, fasted easy 10 before work but sure was a pretty morning!

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 work before riding on the trainer.

5 PM

Biking-Trainer (Trainer) 45:00 [2] 12.0 mi (16.0 mph)

Moderate bike ride on the trainer after dog walk to spin the legs out.

Wednesday Mar 9, 2016 #

10 AM

Running (Mix) 1:46:41 [2] 14.0 mi (7:37 / mi) +377ft 7:26 / mi
shoes: N2 V2 Road Yellow

Easy mid week longer run. As supposed to do this tomorrow but will not have the time to get out this long tomorrow so today it is. Legs are tired from yesterday and felt it on every step today. Now I just have to stay awake the rest of the afternoon at work.

4 PM

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

Dog walk after work before riding

5 PM

Biking-Trainer (Trainer) 45:00 [2] 12.0 mi (16.0 mph)

Moderate spin while watching Ballers. Awesome show

Tuesday Mar 8, 2016 #

10 AM

Running (Trail) 1:10:37 [3] 10.1 mi (7:00 / mi) +146ft 6:54 / mi
shoes: N2 V2 Road Yellow

Tuesday Effort with the GOMs

3.5 mile warmup
3.1 miles hard
4min recovery
2 miles hard
Cooldown to round out to 10.

Hit a 5k PR, prob not a good thing to do during training but was still able to keep the second set of 2 miles at sub 6 pace so I am ok with it. Actually feel better after this than before, weird.

4 PM

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

Dog walk before lifting.

5 PM

Weights (Mountain Athlete) 1:00:00 [3]

In Season Ultra Plan

SESSION 2

Warm Up:
4 Rounds
10x Air Squats
5/10x Push ups (lower number for women) 10x Situps
Instep Plus Stretch

Training:
(1) 9 Rounds
2x Back Squat - increase load rapidly until 2x is hard, but doable, then immediately ...
2x Broad Jump
5x Y+L, unloaded

(2) 6 Rounds
5x Kettelbell Floor Press - increase load rapidly until 5x is hard, but doable
5x Pull up (Palms away)
3/3/3 Toe Touch Complex

(3) 4 Rounds
20/20 Standing Founder
20/20 Low Back Lunge
20/20 Kneeling Founder
10x Face Down Back Ext

Monday Mar 7, 2016 #

5 AM

Note
weight:164.4lbs

Weight check in. Up 4 pounds over last week. Not good and not happy about this at all. Need to get back on the horse as far as eating these last 6 weeks leading up to Boston. Going back to tracking my food again like I was the month of Jan. At least until Boston.

10 AM

Running (Road) 48:09 [2] 6.25 mi (7:42 / mi) +168ft 7:31 / mi
shoes: N2 V2 Road Black

Mellow miles. Just cruising to try and loosen up from yesterday. Pretty beat down and tired today.

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 work.

Sunday Mar 6, 2016 #

7 AM

Running (Road) 2:20:42 [3] 20.25 mi (6:57 / mi) +1123ft 6:36 / mi
shoes: N2 V2 Road Yellow

Got in 4 warmup miles before Boulder Track Club long run. These turn into hammerfest for me. One of my favorite places to do a longer quicker run. Used to go up there often when training for Leadville a few years ago and need to get back up there more often. This all done at average alititude of 9000 feet.

Saturday Mar 5, 2016 #

9 AM

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

Warmup and mobility work

Then

Partner WOD switching every exercise

20:00 AMRAP:
10 Pull-ups
10 Push-ups
Plate Push, 150 lbs, 10 yd

Dustin and I made it through 15 rounds plus 6 pullups.

No cardio today, the plan calls for a rest day so no running. Was going to go cycling instead but just might take a complete day off outside of this.

Friday Mar 4, 2016 #

9 AM

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

Long warmup and mobility work then Crossfit Games 16.2

Workout 16.2

4-min. AMRAP + bonus time:

25 toes-to-bars
50 double-unders
15 squat cleans at 135lbs

Time extends 4 minutes each time a round is completed.

* Reps decrease. Load increases.

Did not make it out of the 1st round. Got 2 squat cleans at 135 before I was timed out. About what I expected, toes to bars is where I started failing badly after 15 reps and sucked up my time.

Big positive-- 2nd week in a row I hit RX and did not have to modify.

10 AM

Running (Mix) 1:02:37 [2] 8.2 mi (7:38 / mi) +304ft 7:23 / mi
shoes: N2 V2 Road Yellow

Started out pretty rough considering this was about an hour after Crossfit. Easy effort lunch jog.

4 PM

Hike/Walk/Ruck (Trail) 48:00 [1] 3.0 mi (16:00 / mi) +100ft 15:31 / mi

Dog walk after work to loosen up the legs.

Thursday Mar 3, 2016 #

10 AM

Running (Road) 1:00:40 [3] 9.0 mi (6:44 / mi) +267ft 6:33 / mi
shoes: N2 V2 Road Yellow

2 mile warmup
5 miles at Threshold (half marathon to 10k pace)
2 mile cooldown

Started out a little rough the after the warmup but once I hit mile 3 of the threshold I was feeling good and just rolling without putting out a hard effort. Encouraging.

4 PM

Weights (Mountain Athlete) 1:08:00 [3]

In Season Ultra Plan

SESSION 1

Warm Up:
15x Turkish Getups - 30x total (M-25#)

Training:
(1) 6 Rounds
3x Walking Lunges holding Dumbbells - increase load each round until 3x is hard, but doable (up to 40lbs in each hand), then immediately ...
1x Jumping Lunge each leg (be explosive!)
Instep Plus Stretch

(2) 6 Rounds
5x Bench Press - increase load rapidly each round until 5x is hard, but doable (worked up to 135lbs the last 3 rounds)
5x Chinups (palms facing you)
Hip Flexor + Pigeon Stretch

(3) 4 Rounds
10x Weighted Situps @ 25#
60 Sec Front Bridge
5x Sitting Russian Twist (25lbs)
10x Slasher (35lbs)

(4) 3 Rounds
3x Shoulder Sweep Complex
15x Hamstring Hell

Wednesday Mar 2, 2016 #

10 AM

Running (Road) 1:14:01 [2] 10.0 mi (7:24 / mi) +286ft 7:12 / mi
shoes: N2 V2 Road Yellow

Moderate steady run. The wind really did a number on me going into it as far as pace goes. Wind is hill work in disguise. Heavy legs but expected after the last 3 days.

4 PM

Hike/Walk/Ruck (Mix) 30:00 [1] 2.1 mi (14:17 / mi) +100ft 13:40 / mi
shoes: Nike Wildhorse

Dog walk after work. Was going to do Mt Athlete too but bagged it and just ate a lot all evening chilling out instead.

Tuesday Mar 1, 2016 #

10 AM

Running (Trail) 1:14:27 [3] 9.5 mi (7:50 / mi) +96ft 7:46 / mi
shoes: N2 V2 Road Yellow

Another Tuesday session with the GOMs. Easy warmup followed by 5x1200 at 5:30 pace with 2 min recoveries, followed by easy cooldown. Ran the first 3 to hard and was doubling over on the 3rd one so backed off a little on the last 2. Great effort today on tired legs.

4 PM

Hike/Walk/Ruck (Trail) 32:00 [3] 2.1 mi (15:14 / mi) +100ft 14:35 / mi
shoes: Nike Wildhorse

Dog walk before trainer ride

5 PM

Biking-Trainer (Trainer) 45:00 [2] 12.0 mi (16.0 mph)

Moderate trainer ride to flush out the legs a little. Legs are tight and were looser afterwards.

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