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Training Log Archive: addicted2running

In the 31 days ending Mar 31, 2010:

activity

time

miles

+ft

Road Run

11:27:13

86.23

138.77

Spin Bike

7:10:00

Eliptical

4:35:00

Trail run

3:47:08

26.43

(8:36)

42.53

(5:20)

Track Session

3:30:00

15.0

(14:00)

24.14

(8:42)

Gym Time

3:00:00

MTB

2:00:00

Treadmill

1:50:41

14.2

(7:48)

22.85

(4:51)

Swim

1:30:00

Total

38:50:02

141.86

228.3

2:48

0:00

» now

Wednesday Mar 31, 2010 #

6 AM

Spin Bike 45:00 [3]
ahr:128 max:152

Steady spin, feeling better, foot feeling better. Lower strength followed. Starting new strength routine.

12 PM

Road Run 50:06 [3] 7.25 mi (6:55 / mi)
shoes: Scott Makani

Lead for legs, toe still sore. Ran trail creek route with addition of white cloud loop. Felt like shit but better than Monday.

C • AARP bare? 2

Tuesday Mar 30, 2010 #

12 PM

Eliptical tempo 50:00 [3]

Good steady effort - still not feeling well. Spoke with Koth about foot, quick exam, he couldn't find anything that stood out but gave lots of reasons why the toe could be bothering me

Monday Mar 29, 2010 #

Road Run 20:00 [1]

Holy shit - should not have even gotten dressed. Very sore, hamis and calf. Feel like I ran a road marathon.

6 AM

Note

Warm up spin for 20 minutes, long stretch session. Still sore. Recovery run this afternoon.

Sunday Mar 28, 2010 #

Note
(rest day)

Quite sore today.
Easy bike ride to stretch the legs.

Saturday Mar 27, 2010 #

Event: Antelope Island Buffalo Run-25K

10 AM

Trail run race 1:48:25 [3] 16.13 mi (6:43 / mi)
ahr:164 max:170 shoes: La Sportiva Crosslite

2nd overall, 1st in class. Learned valuable lesson - don't let anybody pace off you. Body felt good. L foot flared up after race but not during race???

C • Great work. I'm even more s... 4

Friday Mar 26, 2010 #

4 PM

Treadmill 4.0 mi ( / mi)
shoes: La Sportiva Wildcat - GoreTex

Sore from track session drills. Had planned to prerun the opening three miles of the course but weather was total shit-opted for the treadmill at hotel.

Thursday Mar 25, 2010 #

12 PM

Eliptical tempo 45:00 [3]
ahr:150 max:162

Steady 45 on eliptical, quick stretch routine after

6 PM

Track Session 1:30:00 [3] 5.0 mi (18:00 / mi)
shoes: Scott Makani

New Scott road shoe - awsome!
Great turnout tonight - nine women and myself
1 mile w/u, form drills/core reps, 100-400-100 pyramid at faster than stride pace w/full jogging recoveries, 1 mile w/8 strides recovery on the curves, 1 mile c/d.

Wednesday Mar 24, 2010 #

6 AM

Spin Bike 45:00 [3]
ahr:138 max:163

45 on the bike, a quick circuit through the lower strength routine

12 PM

Road Run hills 53:32 [4] 8.0 mi (6:41 / mi)
ahr:153 max:166 shoes: Asics Gel Nimbus 10

Great lunch run. Tough out and back - city hall, elkhorn, m.s., to 4 mile turn around and repeat. Everything felt great, no complaints. Anxious for Saturday.

Tuesday Mar 23, 2010 #

12 PM

Eliptical tempo 45:00 [3]
ahr:149 max:163

45 on eliptical,upper strength/core followed

Monday Mar 22, 2010 #

6 AM

Treadmill 45:05 [4] 6.2 mi (7:16 / mi)
ahr:164 max:179

A hard xc course on the treadmill. Strength routine followed.

Sunday Mar 21, 2010 #

MTB 2:00:00 [3]

Broke in the new Mojo SL - south hills of Twin - great trails, dry, dust, warmth, shorts! Incredible bike

C • MOJO! 2

Saturday Mar 20, 2010 #

9 AM

Road Run 1:15:00 [3] 7.5 mi (10:00 / mi)

Y training program

11 AM

Swim (water running) 30:00 [3]

Friday Mar 19, 2010 #

12 PM

Spin Bike 45:00 [3]
ahr:121 max:165

Lame spin session - head in other areas:(

1 PM

Swim (Water running) 30:00 [3]

A new tool when fighting sore body parts - tough to get use to but worth it.

Thursday Mar 18, 2010 #

3 PM

Spin Bike 1:00:00 [4]
ahr:136 max:161

hard steady spin

Wednesday Mar 17, 2010 #

6 AM

Spin Bike tempo 45:00 [4]
ahr:136 max:172

Steady spin with couple hard standing repeats (5 min ea.)
Strength followed.

9 AM

Note

Ortho appointment - no follow ups needed for knee (cross fingers), stress fracture ruled out for L foot, after much poking, prodding, twisting, etc it seems to be the extensor tendon of the big toe, most likely irritated from the Baldy climbs. Cool:)

C • Good news. Baldy's on the b... 2

Tuesday Mar 16, 2010 #

12 PM

Spin Bike 1:00:00 [4]
ahr:142 max:163

Good hard effort with some repeats thrown in. Foot feels fine in cycling shoe.

Monday Mar 15, 2010 #

6 AM

Spin Bike 45:00 [3]
ahr:128 max:159

spin 45 minutes, strength after.

12 PM

Note

No run - fearing stress fracture in L foot. See Doc on Wed for knee follow up, will ask then. Aqua running seems to be the ticket to keeping fitness during this type of recovery - we'll see. Can't win for losing:-(

C • WTF? 3

Sunday Mar 14, 2010 #

Swim 30:00 [3]

Stretching, laps for 30 minutes, hot tub - not a bad rest day. Strange pain on top of left foot??

Saturday Mar 13, 2010 #

4 AM

Note

Early wake up call to plow - no Baldy run

9 AM

Road Run 1:00:00 [3] 6.28 mi (9:33 / mi)
shoes: Asics Gel Nimbus 10

Y Half Marathon trainingrun, group held their pace pretty well.

11 AM

Road Run 1:26:47 [3] 11.2 mi (7:45 / mi)
ahr:137 max:159

After the Y run, ran with Scott Tucker for our workout. Met AJW for a couple miles.

Friday Mar 12, 2010 #

6 AM

Gym Time 1:30:00 [3]

Spin warm up, lower strength, stretch

12 PM

Road Run 42:11 [3] 6.0 mi (7:02 / mi)

Easy lunch hour cruise.

Thursday Mar 11, 2010 #

5 PM

Track Session (fartlek/strides) 1:00:00 [3] 5.0 mi (12:00 / mi)

1 mile w/u, 3 miles w/24 strides on the straights, recovery on the curves, 1 mile c/d. 5 ppl.

Wednesday Mar 10, 2010 #

6 AM

Spin Bike (aerobic spin) 45:00 [3]
ahr:126 max:147

45 on the bike, lower strength

12 PM

Road Run hills (hills/fartlek) 52:40 [4] 8.0 mi (6:35 / mi)
ahr:153 max:167 shoes: Asics Gel Nimbus 10

After two hour meeting and no grub, hill repeats was not very inticing. Did eight mile route (city hall, elkhorn, m.s., to elkhorn and four mile turn around - out and back) charginbg the ups (some long some short) and cruising the downs.

Tuesday Mar 9, 2010 #

12 PM

Eliptical tempo 45:00 [3]
ahr:145 max:158

45 on the machine, upper strength to follow

Monday Mar 8, 2010 #

6 AM

Treadmill (aerobic) 31:30 [3] 4.0 mi (7:53 / mi)
ahr:131 max:148 shoes: Asics Gel Nimbus 10

Easy jog followed by strength routine.

12 PM

Road Run tempo 45:32 [4] 7.0 mi (6:30 / mi)
ahr:156 max:167 shoes: Asics Gel Nimbus 10

1 mile w/u at 6:51, 6 miles @ 6:26 (:38:40, HR avg:159, max:163).

Sunday Mar 7, 2010 #

Note
(rest day)

First time in a while I have felt tired. Rest day in order - long stretch session, light swim and hot tub.

Saturday Mar 6, 2010 #

6 AM

Trail run hills 1:58:43 [4] 10.3 mi (11:32 / mi)
ahr:137 max:188 shoes: La Sportiva Wildcat - GoreTex

Early morning Baldy w/AJW - varying conditions: crust/hard, energy sucking soft, perfect corduroy.
Splits: :25:58 to WS lodge, 1:00:00 to top, :32:01 to base.

9 AM

Road Run 50:00 [2] 5.0 mi (10:00 / mi)
shoes: Asics Gel Nimbus 10

First day of Y training program for 1/2 marathon.

Friday Mar 5, 2010 #

6 AM

Gym Time 1:30:00 [3]

Spin warm up followed by strength and stretching

12 PM

Road Run tempo 45:49 [4] 7.0 mi (6:33 / mi)
ahr:153 max:167 shoes: Asics Gel Nimbus 10

1 mile w/u at 6:58, 6 miles at tempo at 6:28 (:38:50). Good hard effort.

Thursday Mar 4, 2010 #

12 PM

Eliptical tempo 45:00 [3]
ahr:148 max:164

No time for aything else.

6 PM

Track Session 1:00:00 [3] 5.0 mi (12:00 / mi)

First group track session of the season - great turnout, new faces (11 total)
1 mile w/u, 3 miles w /100m strides (24 total), 100m recovery jogs, 1 mile c/d

C • Holy crap! 5

Wednesday Mar 3, 2010 #

6 AM

Spin Bike (aerobic) 40:00 [3]

No hr - spin, strength

12 PM

Road Run hills 55:06 [3] 7.0 mi (7:52 / mi)
ahr:148 max:164 shoes: Asics Gel Nimbus 10

City Hall, elkhorn, MS out and back route, fairway nine hill repeats on return - 6x150 - :26-:28 each. Good run.

Tuesday Mar 2, 2010 #

12 PM

Eliptical tempo 45:00 [3]

Forgot HR monitor at work - hard and fast like past. Upper strength followed.

Monday Mar 1, 2010 #

Note

Bump in volume for the week. With Monday AM, Thursday track and Saturday Y coaching, will probably break 10% rule - see how it goes. Keep it aerobic.

6 AM

Treadmill 34:06 [3] 4.0 mi (8:32 / mi)
ahr:134 max:146 shoes: Asics Gel Nimbus 10

Easy run follwed by strength.

12 PM

Road Run (aerobic ) 50:30 [3] 6.0 mi (8:25 / mi)
ahr:124 max:142 shoes: Asics Gel Nimbus 10

Slowest six miles ever - first 1.5 with co worker (very slow pace).

C • I've gone slower 4

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