Training Log Archive: Trailrat

Ended up sick all day. Think my cold has turned into a mild case of the flu, running fevers and upset stomach all day. Took the day off and skipped my planned long run. Did not leave the house all day. Going to try and make up the long run tomorrow if I feel better.

Not really a rest day. Had family stuff to do from 8am and did not get home until 1am Sunday morning. Long day with no real rest.

60 min Recovery Run

Did on the treadmill due to the trails being muddy from the snow this morning and I am not a big fan of road running.

Set the treadmill on 6.5mph and just cruised. Easy pace.

Head cold is still bothering me, all stuffed up

Medium Long Run

Did on the treadmill instead of outside because of the 40 mile per winds. I did not feel like dealing with them on Green Mountain, there is no coverage there.

My legs were tired and I was sore from the weights a few nights back. Still have a head cold, actually felt better during the run and I could breath.

Bike at the gym after the run to spin out the legs. Easy resistance but higher rpm of 100-110

Recovery run

Wed night trail run with DTR. We did a loop at Bear Creek Lake park by Morrison. Very little elevation change, small rollers. Total time includes time waiting for everyone to regroup.

My head cold is starting to go into full blown effect. Throat really sore and raw.

Tempo Run of 30 mins on Treadmill to keep correct pace

20 mins warm-up with strides

30 mins @ 7:30 min pace- Average HR during the set was 155

10 mins of cooldown

I feel like this Tempo is getting better and faster every week. The last flat tempo was 7:45, this one was 7:30, the next one will be at the correct pace of 7:20.

I am starting to get a head cold which is not good, hopefully I will feel better after a good night sleep.

Bike at the gym after the run to spin out the legs. Easy resistance but higher rpm of 100-110

Did 2 sets of 10-12 reps of the following exercises

1. bench press w/ dumbells on the ball
2. pull-ups (used machine)
3. Pull overs
4. Dumbell shoulder press on the ball
5. Power cleans
6. Good Mornings
7. One leg curls
8. One leg extension
9. Calf raises on the calf machine
10. Sit up machine
11. 30 second Planks

Going to follow this for a few weeks then add in a 3rd set of each exercise. I felt weak and have some work to do. I used to be able to do 20 pull ups with no help and I was having a hard time doing 10 with lots of help from the machine. I can tell that I have not lifted much this year.

Today was my day off for the week. I was going to go lift after work but I am very tired from the weekend (out late on Saturday) and having a sick child keeping Ashley and I up last night. I decided just to hang out at home and watch a movie.