Training Log Archive: TravIn the 30 days ending Apr 30, 2014:
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Tuesday Apr 29, 2014 #
6 AM
run intervals 58:10 [5] 9.98 km (5:50 / km) +323m 5:01 / km
Trail intervals with Trix. Conditions were great and I felt surprisingly nimble despite the back-to-back workouts. 9 x 4 minutes with 90 seconds jogging in between
Monday Apr 28, 2014 #
Gym 1:00:00 [4]
Gym. More shoulder and arms persecution.
Sunday Apr 27, 2014 #
8 AM
run 2:29:44 [4] 21.76 km (6:53 / km) +970m 5:38 / km
Katey Mac and I ran the preamble and met the party at 9:30. Started out at what I thought was a manageable pace, but turned out to be just too damn fast. Lost time on every lap after that, but still managed to keep them all below 9 minutes. So that means we qualify for 9 loops next week. It just gets better.
Saturday Apr 26, 2014 #
7 AM
run 20:00 [3]
Warmup with the dogs to get a bit more time on my feet.
8 AM
run 2:05:00 [3]
Fast smt with tarno, almagedon and, for the first half, Anvil. Two k2ascents to loosen up for tomorrow.
Friday Apr 25, 2014 #
Gym 1:00:00 [5]
Arms and shoulders. To failure. Multiple times. My arms now hang, useless, from my torso. Ooomph.
Thursday Apr 24, 2014 #
run hills 45:00 [5]
6 x artaban
Tuesday Apr 22, 2014 #
5 PM
run intervals 58:29 [5] 10.36 km (5:39 / km) +159m 5:15 / km
Aberdeen loops with a good crowd. 1 2 3 2 1. Always a tough progression. Good to get this one done.
Monday Apr 21, 2014 #
Gym 1:00:00 [5]
plyometrics. Including frog jumps. I don't like frog jumps. Especially the day after time spent in the Hurt Locker.
Sunday Apr 20, 2014 #
8 AM
run 2:04:06 18.37 km (6:45 / km) +835m 5:30 / km
ahr:134 max:165
run around the Main Loop with Sudden and then joined Hammer, AG! and Anvil for K2 HurtLocker(TM) edition. 7 loops for me. The idea was to get as many loops as you could start in an hour. Sudden managed to get started on his 8th as the hour wound down. I might have been able to get an 8th in, but I was pretty much blasted by that point and called the 7 I had done good enough. Spectacular day out there.
Saturday Apr 19, 2014 #
Note
After Hurt Locker waffles at the hottage. Then Game of Drones with Luca.
8 AM
run 2:05:59 [3] 18.33 km (6:52 / km) +617m 5:53 / km
Normal SMT cruise. Solo at first and then with Ralph for awhile. Lots of folks in our Valley today.
Friday Apr 18, 2014 #
run 1:58:00 [3]
Bounding around a snow-free valley with Tarno, Almaggedon, Hammer and Sudden. Great way to start a long weekend. Taking the past two days off added a bit of spring to my step.
Gym 20:00 [3]
Shoulders and arms
Wednesday Apr 16, 2014 #
Note
Good bye ice Cave. You had a good run. Good bye
Note
Another outstanding series of discoveries from Dr. Tarnopolsky
http://well.blogs.nytimes.com/2014/04/16/younger-s...
http://well.blogs.nytimes.com/2014/04/16/younger-s...
Tuesday Apr 15, 2014 #
6 PM
run 1:00:21 [5] 11.27 km (5:21 / km) +192m 4:56 / km
Got home too late from Tronno for regular tnt and so did Monarch Trail Stump-to-Orchard repeats. Turns out they are almost exactly 1km. Conditions being a bit sloppy, I'll take these as pretty good times.
Monday Apr 14, 2014 #
Gym 1:00:00 [5]
Sunday Apr 13, 2014 #
Note
If you ever wondered about the Wonderland Trail around Mt Rainier, well here's a video for you. This was created by Andy Holak of Adventure Running and is the video record of our trip there late last summer (they're doing it again in 2014)
Note
The ice cave remnants April 13, 2014
8 AM
run hills 2:02:55 [4] 17.31 km (7:06 / km) +784m 5:47 / km
6 loops of K2 with Katey Mac and Trix the Hill Monster. I had originally established a Rule that we would run as many laps as we could start in an hour, but after 6 rounds, it seemed fair to call that aspirational and alter the Rule such that the requirement was as many laps as we could finish in an hour, which seemed more sensible. Next week, everybody: 7.
Got to Domestique to find that Bash and Bent had pumped up my account so that I could drink as much strong and delicious coffee as I wanted. Ah, it's a fine thing this birthday celebration business. Many thanks!
And we found snow! At--of course!--Hammerfell. Plenty. Enough to even crust cruise for a new steps. Unprecedented. So. So much for the dumb extravagant electric car. Whew. Close one. Tesla Girls, Tesla Girls.
Got to Domestique to find that Bash and Bent had pumped up my account so that I could drink as much strong and delicious coffee as I wanted. Ah, it's a fine thing this birthday celebration business. Many thanks!
And we found snow! At--of course!--Hammerfell. Plenty. Enough to even crust cruise for a new steps. Unprecedented. So. So much for the dumb extravagant electric car. Whew. Close one. Tesla Girls, Tesla Girls.
Saturday Apr 12, 2014 #
run 2:09:00 [3]
SMT with Sudden and Katey Mac. Good pace, though I'm pretty sure KM was showing off by pushing it a bit. Snow! Lots of it out by Wall of Voodoo. I will not have to buy a Tesla
Friday Apr 11, 2014 #
Gym 55:00 [4]
Upper body. Shoulders and arms to failure. Ick.
Note
Sunday is my 56th birthday. To celebrate, I will run in search of naturally occurring snow (big piles of snow that fall off roofs don't count--though I will use that as a weak fallback). In my life there has never been snow on the ground on my birthday and so I have some hope that under a rock or a log on a north facing slope somewhere in the Valley there is a little pile of snow that reveals itself to me during the run. That would be so very cool.
Oh, and--of course--the run will include 5 to 6 (!) continuous repeats of K2. It's off to the hurt locker at 8:30 sunday.
Oh, and--of course--the run will include 5 to 6 (!) continuous repeats of K2. It's off to the hurt locker at 8:30 sunday.
Note
Ice cave 6:30 am April 11
Thursday Apr 10, 2014 #
run hills 50:00 [5]
6 times artiban
Wednesday Apr 9, 2014 #
run intervals 1:00:00 [5]
Spectacular evening intervals on the Monarch Trail. A few sludge spots, but the Valley is no longer a death zone. Just a bit messy. 7 times from The Stump to the Orchard junction.
Monday Apr 7, 2014 #
Note
April 7 and the ice cave persists
Gym 1:02:00 [5]
legs. burpies. frog jumps. the works.
Sunday Apr 6, 2014 #
Gym 20:00 [3]
Shoulder and chest
11 AM
run 1:42:54 [4] 13.86 km (7:26 / km) +647m 6:01 / km
Later morning Sunday morning run. Met Super with Son of Super coming back from K2. They reported surprisingly good conditions and so I modified my plans to run Martin Sideroad repeats and decided instead that it was time to open the 2014 version of the K2 Hurt Locker. 5 full circuits today. Will add one a week for the next few weeks. This is the new normal for Sundays until Bhutan.
Saturday Apr 5, 2014 #
run 2:10:00 [3]
SMT Icecapes edition. Braids are good, but the Main Loop and the east side of K2 are deadly. The descent down to the hottage is also nasty. And Hemmerfell? No question. Hammerfell is a bummer. Nyuck, nyuck. Did you see what I did there?
Katey Mac, Anvil and the beasts joined the fun. KM refused to fall, but Anvil and I predictably went down at the usual spots. Dinged my knee, but not enough to stop me from going out again tomorrow.
Ice bridge has cracked, but ice cave is still there.
Katey Mac, Anvil and the beasts joined the fun. KM refused to fall, but Anvil and I predictably went down at the usual spots. Dinged my knee, but not enough to stop me from going out again tomorrow.
Ice bridge has cracked, but ice cave is still there.
Gym 20:00 [3]
Friday Apr 4, 2014 #
Gym 55:00 [5]
Thursday Apr 3, 2014 #
Note
Sherman Falls ice bridge still holding
run hills 45:00 [5]
6 times artisan with Trix
Wednesday Apr 2, 2014 #
Note
Ice bridge and ice cave still hanging on at Sherman Falls. Amazing.
Tuesday Apr 1, 2014 #
run intervals 50:00 [3]
Got caught at work so ran intervals from the hottage. Out to the Main loop and back The Stump just this side of Hammerfall. Times six. Felt good. Springy