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Training Log Archive: mehosford

In the 30 days ending Nov 30, 2009:

activity # timemileskm+ft
  Running21 40:30:59 230.49(10:33) 370.93(6:33) 38318
  Yoga11 10:40:00
  Strength8 3:19:20
  Skiing1 2:00:00
  Elliptical1 45:00
  Biking2 43:00
  Total24 57:58:19 230.49 370.93 38318
averages - sleep:6.9 weight:106lbs

» now

Monday Nov 30, 2009 #

Running 1:19:11 [3] 9.39 mi (8:26 / mi) +1070ft 7:37 / mi
ahr:143 max:178 slept:6.0

2x Disco Loop. Pulled off the wet shoe turn around at the condo after swooping in from FL on the Delta tin can. First loop was a bit rugged, things finally warmed up after hitting the aluminum toilets mid-loop. TMI. Sorry.

Yoga 20:00 [1]

Stretching on the floor of the condo. Nice.


Put my name in the hat for the Massanutten Mountain 100 today! Fingers crossed. Paws too.

Sunday Nov 29, 2009 #

(rest day)

Awesome rest day in G'ville with the family and Matt. Endurance knitting. I'm all over it!

Saturday Nov 28, 2009 #

Running (Road) 1:15:00 [3] 9.25 mi (8:07 / mi) +308ft 7:52 / mi
ahr:146 max:187 slept:6.5

Runnin' in the hometown. All road. All the time. 35 min WU, 30 min tempo at 10 km pace, 10 min easy home.
30 min WU aHR 131
31 min tempo aHR 151

Friday Nov 27, 2009 #

Strength 45:00 [3]

3x Woodchoppers (20), 3x body rows (10), leg lifts (20), weighted knee drives (20 each leg)
2x Dead Bug (20)
Stability Ball exercises - 3x through inverted leg lifts (20) and jack knives (20).
Stability Ball comedy routine with Matt and medicine ball.

Yoga 20:00 [3]

Yoga on the floor. Hips stuff as much as possible whilst watching UF beat MSU in Atlantic City. Hoops.

Running (Road) 45:00 [3] 5.0 mi (9:00 / mi)

Run to GHFC and back again. ~4ish miles.

Wednesday Nov 25, 2009 #

Running (Trail) 2:07:55 [3] 13.0 mi (9:50 / mi) +2408ft 8:22 / mi
ahr:138 max:161 slept:8.0 shoes: Mtn Masochist GTX

Cougar 13 with Matt. Not at zero-dark-thirty. No headlamps. Just us and the perrito. My main goal was to make a big hole in my stomach big enough to accommodate a large turkey with stuffing. Off to FL manana. Goodbye, vert.

Running (Road) 1:00:00 [3] 6.0 mi (10:00 / mi)

Greenlake with matt, Miriam, and Daryl. Eddie at camp, so no captain fluffy to join us. Nice rainy run with friends.

Tuesday Nov 24, 2009 #

Running (Trail) 1:35:00 [3] 10.3 mi (9:13 / mi) +1558ft 8:04 / mi
ahr:146 max:171 slept:7.0 shoes: Mtn Masochist GTX

Cougar 10 with the gang. I love being a part of these runs instead of just reading about them.

Strength 23:30 [3]

New and modified 100's: Push-ups, spidey planks, leg lifts, and single leg dead lifts. 20x each, 5x through. 20x/leg for single leg dead lifts.

Yoga 35:00 [2]

Yoga solo mio

Monday Nov 23, 2009 #

Running (Trail) 4:07:27 [3] 22.3 mi (11:06 / mi) +5568ft 8:58 / mi
ahr:143 max:172 slept:7.0 shoes: Mtn Masochist GTX

Chirico to Tiger Mtn Loop with Matt and Eddy "Ralph" Hosford. Eddy lost his entire breakfast on the trail and I had my ass handed to me in a pretty little basket with a bow. Gorgeous run. Matt was a machine. A perpetual motion machine. It was awesome.

Sunday Nov 22, 2009 #

Running (Road) 50:00 [3] 5.5 mi (9:05 / mi)

Awesome sunday evening run with Matt and Eddie. Greenlake outer loop.

Skiing (Resort) 2:00:00 [2]

Leg blasters (sort of) whilst cruising downhill trying to keep up with Ellen at Crystal Mountain. White room face time. I love tele's. Nothing like running downhill, even on skis.

Saturday Nov 21, 2009 #

Running 2:03:00 [3] 7.25 mi (16:58 / mi) +4222ft 10:56 / mi
shoes: Mtn Masochist GTX

Mailbox peak with Eddie and Matt upon arriving in WA. Up up and away.

Yoga 20:00 [1]

Yoga on Aurora. Lots of snapping and popping, which is good.

Friday Nov 20, 2009 #

(rest day)

Work work work then drive drive drive. Up to WA to see my man.

Thursday Nov 19, 2009 #

Running (Track) 42:00 [5] 5.0 mi (8:24 / mi)

Who doesn't love 800's? Who? Speak up. That's right. We all love 'em.
0.5 mile WU
4 x 800s at 3:05; 3:07; 3:03; 3:02.
0.5 mile rest in between each at 10 min/miles
1 mile cool

Strength 20:00 [3]

8:42 - WYLIT. 5 x through at 10 reps each.
Box Jumps: 41/min; 45/min; 48/min
Single leg deadlifts - 20 each leg 3 x through.

Running (Trail) 50:00 [3] 5.4 mi (9:16 / mi) +800ft 8:07 / mi

Social girls outing with Shannon and Tracy. Saw a shooting star heading up Dry Creek. Thanks, Tom.

Wednesday Nov 18, 2009 #

Running (Road) 1:18:22 [3] 9.3 mi (8:26 / mi) +597ft 7:57 / mi
ahr:138 max:171

10 min WU and cool down, the rest just below threshold. Nice road run after work. Christmas lights are going up in the neighborhoods.

Biking 23:00 [4]

TABATA - 10 min WU; 8 min TABATA; 5 min cool down. HR data is for TABATA only. I can't seem to get my HR up that high doing this. I feel like when I'm sprinting on the bike that I'm going as fast as I can. Maybe I'm not.

Tuesday Nov 17, 2009 #

Running (Trail) 1:45:17 [3] 11.3 mi (9:19 / mi) +2640ft 7:38 / mi

33 min WU. 3.2 miles. 10 min/mile
47 min @ 10km pace or thereabouts. 5.7 miles with 725' of gain. 8.2 min/mile (or 7.4ish when adjusted for vert). Not even close. Need the cougar team to keep me honest.
24 min cool down. 2.4 miles. 10 min/mile

Strength 25:00 [3]
shoes: My Bare Feet

100s - Another variation. 5 x through at 20 each: pushups, arm haulers, cross-body mtn climbers, and leg lifts.
5 x 5 x 5 = DOT "cubed."

Yoga 1:00:00 [2]
shoes: My Bare Feet

Free the hips and the mind will follow.

Monday Nov 16, 2009 #

Running (Trail) 1:00:00 [3] 6.0 mi (10:00 / mi) +1500ft 8:05 / mi
ahr:123 max:157 slept:9.0

Easy run, albeit without Eddy or Matt, on the BST upon returning to SLC. Snow on the trail. Legs felt really good. Felt like I had a great energy. I get altitude sickness, apparently, at low altitude.

Sunday Nov 15, 2009 #

Running (Treadmill ) 55:00 [3] 6.5 mi (8:28 / mi)

I refused to risk head on collision with vehicle in Fantasy Land so opted for hamster wheel. You gotta sweat out a cold. I think. Legs are good. Head is not. Homeward bound. Throwing in the muthaflippin towel on this meeting. Going home. Hooray.

Saturday Nov 14, 2009 #

Running (Road) 1:39:27 [3] 12.1 mi (8:13 / mi)

The word "Florida" in Seminole (native americans in the southeast) means either "frizzy hair" or "no sidewalks." I ran (dodged cars) on the never-touched-by-human-feet roads that surround Disney World. Body felt good. Left leg takes longer to wake than the right. Think I have some upset little muscle in my ass that is pressing on a nerve. Getting ironed out by the human steamroller, jon ray, on Monday. Perhaps hitting a chiro next week too. Nonetheless, running does not make it worse. It's temporary. I can tell. Pace felt good. Love turnover. Yep.

Friday Nov 13, 2009 #

(rest day)

When did I get so soft?

Thursday Nov 12, 2009 #

(sick) (rest day)

Resting up after bug, sore butt, and big work week coming up. Grateful for my beautiful family.

Wednesday Nov 11, 2009 #

Elliptical 45:00 [3]
slept:11.0 (sick)

Got on this silly machine to get the blood and lymph moving. I think it worked.

Strength 31:00 [3]

ATW at 25 reps each with a round of dead bug added in for good measure.
3 x wylit at 10 reps each. 2 x stability ball rollouts at 20 reps each.
Did this strength work so I would not turn into flabasaurus rex whilst under the weather.


I'm not thrilled to have totally deviated from my program, though I'm trying to do the right thing for long term health. The left leg is just uber tight and I feel like crap globally. Today I rolled out left leg and gluts a ton. I also used loads of arnica gel as well as biofreeze on them. I HATE missing running, but it feels right to lay off. You know me, I tend to overdo it. I am still probably doing too much. My goal is to get healthy over the next couple of days and be back on track by the weekend.

Tuesday Nov 10, 2009 #

Running (Treadmill) 57:00 [4] 7.0 mi (8:09 / mi)

Pacing pyramids. Felt crappy so I cheated on the 6 min/mile. For the mile that was supposed to be a 6 min/mile, I ran it at an avg of 6:30 min/mile. All else was the same. The HR monitor was ALL over the place recording my HR as between 30 and 210. I am not sure what was going on unless it was picking up someone else in the vicinity.
I felt bad not giving this workout my best effort, but I do feel pretty crummy. No fun.

Strength 20:00 [3]

"New" 100s. 20 each and 5x through: pushups, arm haulers, stability ball jack knives, and cross-body mtn climbers. I did this instead of the leg blasters. Will do them once my left leg wakes back up from me trying to kill it by slamming into the ground on it exclusively.

Monday Nov 9, 2009 #

Running (Road) 1:11:36 [3] 8.5 mi (8:25 / mi) +515ft 7:58 / mi
slept:6.5 weight:106lbs

Sunday Nov 8, 2009 #

Yoga 2:00:00 [3]

Yoga workshop. Cool partner poses to remember.


I did not do the 800s workout this weekend, Matt. I pretty much rolled the whole Jared runabout into both workouts for the weekend. Today, only yoga. This week was great, as far as speed goes. Great workouts. Thanks!

Saturday Nov 7, 2009 #

Running (Trail) 5:48:24 [3] 23.9 mi (14:35 / mi) +8560ft 10:53 / mi
ahr:138 max:166 slept:6.0 shoes: Mtn Masochist GTX

Affleck Park to City Creek Canyon. Up Smugglers Gap to Black Mtn. Down SW off Black Mtn to Dry Canyon, Dry Creek, and then up the NW ridge of Mt. Wire to wrap up at the Hogle Zoo. We looked like we belonged in wild animal exhibit when it was all said and done. They don't call it the WaSCRATCH for nothing. Mindy joined for initial section, then eddy'd out for her own run. Pat and I doggedly followed Jared for the rest. Genius route. Indeed. All missed Matt, especially me.

Friday Nov 6, 2009 #

Running (Trail) 2:10:00 [3] 12.0 mi (10:50 / mi) +1930ft 9:24 / mi
slept:5.0 shoes: Mtn Masochist GTX

Overslept alarm clock. Woke up with 14 minutes to get to TH to meet Sha and Christy. Left HR monitor, brain, and gloves at home, unintentionally. Ran an hour with the girl squad, then proceeded up the hill for another hour or so. Blastered legs from yesterday somehow made it through the run. No hail. Just sun, golden aspen leaves, and a tibetan prayer flag rock temple for a break.

Yoga 1:20:00 [2]

Friday night yoga with Scott and Sugarhoodlums. Missing Matt on the mat to my right. Clarinet shavasana (sp). Nice.

Thursday Nov 5, 2009 #

Strength 11:50 [3]
slept:4.0 shoes: My Bare Feet

5 x leg blaster. My quads are on strike. They want to form a union and get smoke breaks.

Yoga 1:30:00 [2]

Leg Blasters + Chair Pose = Little engine that couldn't.

Biking 20:00 [5]
ahr:111 max:149

tabata on the bike. did this on the exercise bike in the gym. HR data is recorded only for the 5 minutes sprint/rest cycle, not for the WU or cooldown.

Wednesday Nov 4, 2009 #

Running (Treadmill) 54:00 [4] 7.0 mi (7:43 / mi)
ahr:145 max:185

Pace pyramids on the treadmill (at an incline of 1).
Split. Pace. aHR
1. 9 min/mile. 109
2. 8 min/mile. 129
3. 7 min/mile. 154
4. 6 min/mile. 177*
5. 7 min/mile. 158
6. 8 min/mile. 155
7. 9 min/mile. 141

*I was STRUGGLING to keep this pace. I had to do a lot of strides b/c I was creeping dangerously close to the end of the belt. It was HARD. It made 7 min/miles feel like a shuffle. I was psyched to hit the pace, but it was a major effort.

Yoga 1:00:00 [2]
shoes: My Bare Feet

Yoga. Wounded pigeon in the house.

Running (Road) 1:00:00 [3] 6.5 mi (9:14 / mi) +450ft 8:40 / mi
ahr:131 max:145

Had to do this run right after the rat-wheel. Felt good b/c the weather was perfect and I had Eddie (but not Matt, boo) at my side. Also was wearing the CW-rated-X tights and I am in love them. They run for you, somehow. Should probably be banned.

Tuesday Nov 3, 2009 #

(rest day)

If you can call traveling to Reno and meeting with a bunch of work contacts "restful," then this was a rest day.

Monday Nov 2, 2009 #

Running (Trail) 47:00 [3] 5.5 mi (8:33 / mi)

Easy liberty park run with matt-n-eddie.

Strength 23:00 [3]

100s. Plentiful planks. 20x each, 5x through. Push ups, mtn climbers,arm haulers and jack knives on the ball.

Yoga 1:15:00 [2]

Scott's class with Matt. Excellent.

Sunday Nov 1, 2009 #

Running (Trail) 4:30:20 [4] 16.5 mi (16:23 / mi) +6191ft 12:05 / mi

Neffs to Millcreek/Desolation Trail to Church Fork and out West Grandeur. Humbling and amazing. Impeccable crew! Christian, Peter, Jared, Matty and Me.

Yoga 1:00:00 [3]

Yoga on my own in the middle room.

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