Training Log Archive: TrailratIn the 7 days ending May 1, 2022:
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Sunday May 1, 2022 #
8 AM
Running (Trail) 3:40:43 13.35 mi (16:32 / mi) +4163ft 12:46 / mi
ahr:121 max:163 shoes: NF Flight Vectiv- white 11
10-12 miles easy
Easy run with Rebecca. From Shannhan up Fern to summit of Bear then over Green and down Bear Canyon to Mesa then back to Shannhan. Love this loop, one of my favorites! Actually jogged the downhills and some of the uphills today verses hiking everything like I did yesterday. Calf was better today, did cover it in CBD lotion before hand. LOL.
Easy run with Rebecca. From Shannhan up Fern to summit of Bear then over Green and down Bear Canyon to Mesa then back to Shannhan. Love this loop, one of my favorites! Actually jogged the downhills and some of the uphills today verses hiking everything like I did yesterday. Calf was better today, did cover it in CBD lotion before hand. LOL.
Saturday Apr 30, 2022 #
8 AM
Hike/Walk/Ruck (Trail) 3:23:13 10.19 mi (19:57 / mi) +3800ft 14:44 / mi
ahr:102 max:143 shoes: Speedland SL:PDX green
10 miles easy
Was supposed to be 15 moderate miles today but the god damn calf has been upset with me all week. Today just turned into just a hike, walked every damn step so took a while. Think between doing Sanitas and getting the calf massaged yesterday was a little bit much for it. Oh well, getting old sucks.
Was supposed to be 15 moderate miles today but the god damn calf has been upset with me all week. Today just turned into just a hike, walked every damn step so took a while. Think between doing Sanitas and getting the calf massaged yesterday was a little bit much for it. Oh well, getting old sucks.
Friday Apr 29, 2022 #
6 AM
Running (Trail) 59:48 5.14 mi (11:38 / mi) +1346ft 9:19 / mi
ahr:137 max:172 shoes: NF Flight Vectiv- white 11
4-6 miles easy
Easy loop of Sanitas this morning going up the steep ridge and down Lions. Left calf is still not happy, taking yesterday off made no difference. Hiking up was fine and the first mile or so coming down it hurt but then just became annoying. Did not really hurt but felt it, did I feel it because I am hyper aware or is it really some what an issue? Hell if I know. Might try compression sleeves tomorrow and work on weird tan lines. LOL
Easy loop of Sanitas this morning going up the steep ridge and down Lions. Left calf is still not happy, taking yesterday off made no difference. Hiking up was fine and the first mile or so coming down it hurt but then just became annoying. Did not really hurt but felt it, did I feel it because I am hyper aware or is it really some what an issue? Hell if I know. Might try compression sleeves tomorrow and work on weird tan lines. LOL
2 PM
Mobility/Massage/Recovery 10:00 [3]
Crossover Symmetry- shoulders and hips
3 PM
Weights 1:03:00 [3]
Merged a few Mayham tracks together.
Warmup:
1:00 Airdyne
5 Ring rows
5 tempo push-ups (2 seconds down/ 2 second pause/ then up fast)
5 tempo air squats (2 seconds down/ 2 second pause/ then up fast)
Officer (Level 2):
3x25cal Airdyne
-Rest 1 minute after each Bike
15 min AMRAP
5 Pull-ups
10 Push-Ups
15 Air Squats
-rest 1 minute-
3x25cal Airdyne
-rest 1 minute after each Bike
Shoulder Press
5 sets: 6 reps
Bottom-Up Single Arm Standing KB Press
4 sets: 10 reps (each side)
Standing DB Lateral Raise
4 sets: 10 reps
Warmup:
1:00 Airdyne
5 Ring rows
5 tempo push-ups (2 seconds down/ 2 second pause/ then up fast)
5 tempo air squats (2 seconds down/ 2 second pause/ then up fast)
Officer (Level 2):
3x25cal Airdyne
-Rest 1 minute after each Bike
15 min AMRAP
5 Pull-ups
10 Push-Ups
15 Air Squats
-rest 1 minute-
3x25cal Airdyne
-rest 1 minute after each Bike
Shoulder Press
5 sets: 6 reps
Bottom-Up Single Arm Standing KB Press
4 sets: 10 reps (each side)
Standing DB Lateral Raise
4 sets: 10 reps
Thursday Apr 28, 2022 #
9 AM
Weights 53:00 [3]
Mayham lifting Upper Body Posterior (Back & Triceps)
Warm-up
3 Rounds
15 cal ski
10 scap pullups
15 bent over barbell rows (empty bar)
5 down dog/seal pose transitions
Strict Pull-Ups with weight added
5 sets: 6 reps
Bent Over Barbell Row
4 sets: 10 reps
Reverse Grip Lat Pulldown
4 sets: 10 reps
Double DB Incline Row
4 sets: 10 reps
Double DB Skull Crushers
4 sets: 10 reps
Seated Tricep DB French Press
4 sets: 10 reps
Warm-up
3 Rounds
15 cal ski
10 scap pullups
15 bent over barbell rows (empty bar)
5 down dog/seal pose transitions
Strict Pull-Ups with weight added
5 sets: 6 reps
Bent Over Barbell Row
4 sets: 10 reps
Reverse Grip Lat Pulldown
4 sets: 10 reps
Double DB Incline Row
4 sets: 10 reps
Double DB Skull Crushers
4 sets: 10 reps
Seated Tricep DB French Press
4 sets: 10 reps
Wednesday Apr 27, 2022 #
8 AM
Running (Road) 1:14:30 9.6 mi (7:46 / mi) +1177ft 6:57 / mi
ahr:143 max:184 shoes: Pegasus 37 Gray 2
2-3 miles easy, 6 x 3 min hills mod/hard, 2-3 miles easy.
Done on the NCAR road. Intervals were more controlled than they have been in the past and did not start dry hacking until the last one. LOL.... Intervals done between 6:45-7min pace. First 2 miles were rough, was limping the first mile due to the lower left leg (calf maybe?) but it loosened up but limping some now afterwards. Might have to walk some to loosen up the next few days before running. Not sure what is up, did spend 30mins in Paula's Air Boots last night for the same issue, noticed it yesterday.
Done on the NCAR road. Intervals were more controlled than they have been in the past and did not start dry hacking until the last one. LOL.... Intervals done between 6:45-7min pace. First 2 miles were rough, was limping the first mile due to the lower left leg (calf maybe?) but it loosened up but limping some now afterwards. Might have to walk some to loosen up the next few days before running. Not sure what is up, did spend 30mins in Paula's Air Boots last night for the same issue, noticed it yesterday.
Tuesday Apr 26, 2022 #
9 AM
Running (Mix) 1:10:38 8.7 mi (8:07 / mi) +566ft 7:39 / mi
ahr:145 max:166 shoes: Atreyu Trail Base
8 miles easy with 4 x 30 seconds fast/2 min easy
Easy combo of Costco loop and Dirty Bizmark trails again, this seems to be my Tuesday run lately. Legs were shit today and calves were not responding well. The last mile of the run was the best mile of the run. Maybe from not running for 2 days?
Easy combo of Costco loop and Dirty Bizmark trails again, this seems to be my Tuesday run lately. Legs were shit today and calves were not responding well. The last mile of the run was the best mile of the run. Maybe from not running for 2 days?
3 PM
Mobility/Massage/Recovery 5:00 [3]
Crossover Symmetry- shoulders
Weights 59:00 [3]
Mayham Upper Body Anterior (Chest & Bicep)
Warm-up
3 rounds
10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)
10 wall angels
Bench Press
5 sets: 6 reps
Barbell Incline Bench Press
4 sets: 10 reps
Double DB Bench Press
4 sets: 10 reps
Flat Bench DB Chest Fly
4 sets: 12 reps
Standing Barbell Curl
4 sets: 10 reps
DB Preacher Curl
4 sets: 10 reps
3 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery
Warm-up
3 rounds
10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)
10 wall angels
Bench Press
5 sets: 6 reps
Barbell Incline Bench Press
4 sets: 10 reps
Double DB Bench Press
4 sets: 10 reps
Flat Bench DB Chest Fly
4 sets: 12 reps
Standing Barbell Curl
4 sets: 10 reps
DB Preacher Curl
4 sets: 10 reps
3 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery
6 PM
Mobility/Massage/Recovery 30:00 [3]
Air Boots trying to get my legs to loosen up
Monday Apr 25, 2022 #
4 PM
Mobility/Massage/Recovery (Sauna) 20:00 [3]
Realized this past weekend that I need to make this a must before pacing at Crewel Jewel in GA next month. I was suffering in the heat in AR. 20 mins in the home sauna.