Training Log Archive: mehosfordIn the 31 days ending Aug 31, 2009:
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Monday Aug 31, 2009 #
Running (Road) 1:03:00 [3] 7.0 mi (9:00 / mi)
Barthalona. Olympic stadium loop from the hotel. Rest of the day not so good for nutrition. Couple of dried figs + a banana + a few crackers + 2 pieces of pizza. No coffee. Let me repeat that: NO coffee. I hope the tears raining down on my frankenphone don't ruin it's ability to work.
Saturday Aug 29, 2009 #
Running (Track) 1:00:00 [5] 6.5 mi (9:14 / mi)
slept:4.5
Yasso's. 10 x 800's. 1/2 mile easy WU. 200 yd walking rest between all. Hit 'em all except first on account of the slumber party in Lane 1.
3:09; 3:04; 3:03; 3:04; 3:04; 3:03; 3:00; 3:04; 3:07: 3:05
Fuel. 1 scoop Perpetuum 30 min prior to start with, don't laugh, some raisins it. I made it so thick that I ate most of it with a spoon.
Gu after en route to trail run with Shannon. Lots and lots of H20.
3:09; 3:04; 3:03; 3:04; 3:04; 3:03; 3:00; 3:04; 3:07: 3:05
Fuel. 1 scoop Perpetuum 30 min prior to start with, don't laugh, some raisins it. I made it so thick that I ate most of it with a spoon.
Gu after en route to trail run with Shannon. Lots and lots of H20.
Running (Trail) 2:00:00 [3] 13.0 mi (9:14 / mi)
Trail run with Shannon following the track. Had to sort of make it a tempo run owing to Shannon needing to get back for family incoming to SLC. We worked the doggies. They were hot and exhausted, not unlike ourselves when it was all said and done.
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Friday Aug 28, 2009 #
Running (Trail) 1:18:24 [3] 8.5 mi (9:13 / mi)
slept:7.0 weight:103lbs shoes: Mtn. Masochists
Back to the BST in the heat with Eddie. Heat training. Eddie's outta shape. Wasn't in front of me once. He's trained, but for something else I guess. He's trainer calls him the "nicest Jack Russell on the planet." I love that little doggie.
Bedtime tonight is 9:30 pm. No later. No way.
Bedtime tonight is 9:30 pm. No later. No way.
Running (Barefoot) 17:00 [3] 1.7 mi (10:00 / mi)
12 x 100 yd "dashes" barefoot in the grass at liberty park.
5 x grassy figure 8's up and over the grassy hill
nice evening here in SLC. missing seattle and the aurora routine, though.
5 x grassy figure 8's up and over the grassy hill
nice evening here in SLC. missing seattle and the aurora routine, though.
Strength 20:00 [2]
WYLIT as before. 10 reps each, 3 x through.
RW exercises. 1st five of the following at recommended reps. http://www.runnersworld.com/video/0,8052,s6-1-0-5,...
RW exercises. 1st five of the following at recommended reps. http://www.runnersworld.com/video/0,8052,s6-1-0-5,...
Thursday Aug 27, 2009 #
Running (Road) 1:20:00 [3] 9.0 mi (8:53 / mi)
slept:4.5
Back from Vegas. Woke up at 5 am at the Bellagio and then rallied for work with a few breaks here and there to renew my f&%king passport. Finally made it home to SLC after Delta airlines heinousness. DELTA = didn't even leave the airport. Anyway, am being negative. Road run helped shake out the grumpies and get the blood moving. Missing Seattle so much. Can't wait to be back. Though I'm finally home tonight, somehow doesn't feel so homey.
Oh, the run. Counted footfalls periodically for 5 minutes throughout the run. Body felt good, though clumsy due to darkness and, well, fatigue.
Oh, the run. Counted footfalls periodically for 5 minutes throughout the run. Body felt good, though clumsy due to darkness and, well, fatigue.
Strength 20:00 [3]
WYLIT - 10 reps, 3 times through
ATW - 25 reps each
Ready to roll out the legs. Stop. Drop. And Roll.
ATW - 25 reps each
Ready to roll out the legs. Stop. Drop. And Roll.
Tuesday Aug 25, 2009 #
Running (Trail) 1:20:00 [3] 8.5 mi (9:25 / mi)
slept:5.0 shoes: Mtn. Masochists
Zero dark thirty run at Cougar Mtn Park. Wet Washington style. Muy bueno! Back in time to head to work.
Monday Aug 24, 2009 #
Yoga 1:30:00 [3]
Bikram. Hot. Dripping sweat. Lost 2/3 of my blood volume. Not sure how therapeutic it was. I was laying there thinking, "if WF100 is a cooker this year and it's super hot on the course, it will be a breeze compared to this."
Sunday Aug 23, 2009 #
Running (Trail) 2:05:00 [3] 11.5 mi (10:52 / mi)
slept:9.0 shoes: Mtn. Masochists
Cutthroat Pass outenbach (that's Deutsch for out and back) with Matt. Splittiter weather. Great views. Digital photo and video extravaganza. Matt continued onto slightly above Granite Pass on the PCT and then came out SW to Rainy Pass.
Saturday Aug 22, 2009 #
Running (Trail) 9:27:55 [3] 38.0 mi (14:57 / mi) +5512ft 13:08 / mi
slept:9.0 shoes: Mtn. Masochists
A great idea that turned into great confusion followed the greatest relief seeing Matt's face coming towards me at 6:30 pm after 8.5 hrs of Mattlessness.
Plan - On the PCT from Rainy Pass to the Methow River. Leave the PCT in the NW direction to Mebee Pass and then Majestic Mtn Loop. Back to PCT and then run out along the Methow River with Matt to Ballard Campground/Rattlesnake TH.
Actual - MM Loop proved extra-heinous and fully riddled with possibilities for multiple and asundry epics. Hence, stayed on PCT and attempted to find Matt for a rendezvous at 4 pm at 4400 feet on PCT 2 miles south of trail junction spilling east to Ballard Cmpgd. No rendezvous at 4 pm, or 5 pm, or 6 pm. Rather, 6:30 pm found me running back up to the PCT and bleating.."MATT" every 2.4 minutes.
Plan - On the PCT from Rainy Pass to the Methow River. Leave the PCT in the NW direction to Mebee Pass and then Majestic Mtn Loop. Back to PCT and then run out along the Methow River with Matt to Ballard Campground/Rattlesnake TH.
Actual - MM Loop proved extra-heinous and fully riddled with possibilities for multiple and asundry epics. Hence, stayed on PCT and attempted to find Matt for a rendezvous at 4 pm at 4400 feet on PCT 2 miles south of trail junction spilling east to Ballard Cmpgd. No rendezvous at 4 pm, or 5 pm, or 6 pm. Rather, 6:30 pm found me running back up to the PCT and bleating.."MATT" every 2.4 minutes.
Friday Aug 21, 2009 #
Hike (Climbing) 5:33:41 [3] 4.0 mi (1:23:26 / mi) +2646ft 51:18 / mi
shoes: Mtn. Masochists
Blue Lk TH to Liberty Bell Spire in No. Cascades with Matt on his first climb!! Southwest face, "Beckey Route," goes at 5.6 in 4 pitches. 3 raps to the notch. Windy. Fuggin Chilly. Chivalry is not dead with Matt Hart who so generously sacrificed his dragonfly and body heat. Talk about taken it for the team. Love it. So Much.
Thursday Aug 20, 2009 #
Yoga 1:00:00 [2]
Yoga on Aurora led by yours truly.
Wednesday Aug 19, 2009 #
Running (Trail) 2:25:00 [3] 12.5 mi (11:36 / mi) +2725ft 9:37 / mi
shoes: Mtn. Masochists
Reconnaissance mission for Red Mtn reach-around in Snoqualmie. Brilliant running wearing the Montrail Mtn Masochists and running with THE Montrail Mtn Masochist, Mr. Hart.
Strength 15:00 [3]
DOT cubed.
WYLITs - 3x through with 10 reps each.
Somehow these are more fun in Seattle than they are in SLC.
WYLITs - 3x through with 10 reps each.
Somehow these are more fun in Seattle than they are in SLC.
Tuesday Aug 18, 2009 #
Running (Trail) 1:15:00 [3] 7.2 mi (10:25 / mi)
shoes: Mtn. Masochists
Disco fever with Hart. Fun running along the water.
Running (Road) 1:00:00 [3] 6.5 mi (9:14 / mi)
Greenlake loop from Matt's place. A little slow today owing to the double or triple workout.
Sunday Aug 16, 2009 #
Running (Trail) 3:00:00 [3] 15.0 mi (12:00 / mi) +3000ft 10:05 / mi
shoes: Mtn. Masochists
Orcas isle tour with Matt on the 50km course. Beautiful. Saw bambi on the way up Mt. Pickett. Amazing.
Saturday Aug 15, 2009 #
Running hills (Trail) 1:30:00 [3] 8.0 mi (11:15 / mi)
Mt. Si with coach after A team trip to airport. 58 min to "the bench."
Favorite training day thus far for sure.
Favorite training day thus far for sure.
Running (Road) 1:20:00 [3] 12.0 mi (6:40 / mi)
Lake Union circumnavigation. I love Seattle. Rushing back for home cooked meal with awesome company.
Thursday Aug 13, 2009 #
Running intervals 20:00 [4] 2.5 mi (8:00 / mi)
slept:5.5 weight:103lbs
1/2 mile WU and cool down followed by 8x TABATA on the grass. All sorts of fun. Clouds/wind/rain coming in over the lake. Cool.
Strength 40:00 [3]
1. DOT cubed - 8 minutes
2. 100's - 5 x 20 reps each. 20 minutes
3. WYLIT - 4 x 5 reps each. 12 minutes
The DOT drill was sort of laughable. Hamstrings sore from yesterday. I had such a hard time hitting the circles. So I just redrew in so that they were closer together. Just kidding.
2. 100's - 5 x 20 reps each. 20 minutes
3. WYLIT - 4 x 5 reps each. 12 minutes
The DOT drill was sort of laughable. Hamstrings sore from yesterday. I had such a hard time hitting the circles. So I just redrew in so that they were closer together. Just kidding.
Wednesday Aug 12, 2009 #
Running intervals (Track) 1:00:00 [5] 7.5 mi (8:00 / mi)
9 x 800's at East High Track Part II
3:04, 3:09, 3:04, 3:04, 3:07, 3:06, 3:07, 3:03, 3:03
Crush power still delivering at the track. Felt good. 1 mile WU and 1 mile cool down. Ran 'em with 200 rest in blocks of 3's and then maybe a 400 rest. Mainly tried to get it done before I woke up and contemplated the exercise. I like the track. Nutty. Also 5x barefoot 100's on the grass with 100 rest in between because the grass was cool on the feet.
3:04, 3:09, 3:04, 3:04, 3:07, 3:06, 3:07, 3:03, 3:03
Crush power still delivering at the track. Felt good. 1 mile WU and 1 mile cool down. Ran 'em with 200 rest in blocks of 3's and then maybe a 400 rest. Mainly tried to get it done before I woke up and contemplated the exercise. I like the track. Nutty. Also 5x barefoot 100's on the grass with 100 rest in between because the grass was cool on the feet.
Running (Trail) 1:27:00 [3] 9.0 mi (9:40 / mi) +1500ft 8:21 / mi
Tempo Inferno on the BST. Forgot that it was not meant to be be tempo for full 90 min. Essentially 50 min tempo until my iPod started to melt and Eddie started to drag at which time I slowed down and just ran fast feet across the flats. I think I lost some IQ points on this run.
Monday Aug 10, 2009 #
Biking (Mountain) 1:00:00 [3] +1030ft
Mtn Biking (no, really) on the BST with Eddie at dusk. Bueno. Almost Friday. Muy Bueno.
Sunday Aug 9, 2009 #
Running long (Trail) 7:30:00 [3] 25.0 mi (18:00 / mi) +8020ft 13:48 / mi
TIMP. The Mormon Mtn. Timpanooke TH to Timp summit. Down to Aspen Grove and then back up to Emerald Lake below the summit. Awesome Timp Tour. Half of the day was solo, due to everyone else being too smart to follow me down to Aspen Grove and thus lose the elevation that we had worked so hard to gain. Apparently, no matter how loud you turn up the iPod, if you don't have headphones you can't hear the music. Trust me. I tried. Just kidding. I could sort of hear the music.
Breky-same as Saturday. 300 cal
Calories on foot = perp+gu+bars+bloks. 1400 cals! ~185 cals/hr. Perp gets it done. Nice.
Breky-same as Saturday. 300 cal
Calories on foot = perp+gu+bars+bloks. 1400 cals! ~185 cals/hr. Perp gets it done. Nice.
Saturday Aug 8, 2009 #
Running long (Trail) 4:00:00 [3] 20.0 mi (12:00 / mi) +3700ft 10:13 / mi
slept:6.5 weight:103lbs
Three girls. Two dogs. And a mission. Northwest-bound on WF100 course from Big Mtn to Sessions Hills and back. Eerily cold for August. Knit hats and gloves for some in our party. Shannon and Megan turned after 8 miles, I continued 2 more miles, and then doubled back to catch them. Last half of run considerably faster than the first. Race pace. Felt good. Because it was cold I didn't drink enough water. Also didn't eat as much as I should have. I do best when I eat by my watch, every 20-30 minutes.
Breakfast 3 hrs prior to start: 300 kcals = oatmeal + almond butter.
Calories on foot: 500 (shot bloks, Gu, 1/2 a bar, and a cookie Shannon made). ~125 cals/hr. Needs improvement. Like, more food.
Post-run: 1 scoop ultragen immediately following run at the car. 1 scoop recoverite in a smoothie 60 min after run's end.
Breakfast 3 hrs prior to start: 300 kcals = oatmeal + almond butter.
Calories on foot: 500 (shot bloks, Gu, 1/2 a bar, and a cookie Shannon made). ~125 cals/hr. Needs improvement. Like, more food.
Post-run: 1 scoop ultragen immediately following run at the car. 1 scoop recoverite in a smoothie 60 min after run's end.
Yoga 45:00 [2]
Fashionably late to power hour. Thus, power 45 minutes.
Running 12:00 [4] 1.5 mi (8:00 / mi)
Shed the shoes and run amok in the grass.
12 x 100 with 100 easy jogs between.
Every third 100, did wide open strides, just like ol' Coach JJ at UF used to make us do.
12 x 100 with 100 easy jogs between.
Every third 100, did wide open strides, just like ol' Coach JJ at UF used to make us do.
Thursday Aug 6, 2009 #
Strength 31:00 [3]
DOT cubed (8:30)
100's (17:30 with 20 reps/exercise)
RW exercises (15:00). Pso that's where my psoas is! Aha!
100's (17:30 with 20 reps/exercise)
RW exercises (15:00). Pso that's where my psoas is! Aha!
Yoga 1:00:00 [2]
Improvisational yoga. Hamstrings on the lateral side are tender. Didn't want to overstretch 'em so downward dog looked like it had two broken legs.
Wednesday Aug 5, 2009 #
Running warm up/down (Road) 40:00 [3] 5.0 mi (8:00 / mi)
slept:7.0
Ran with Eddie up to the track so that he could be there to hold me accountable for doing the intervals.
Running (Track) 40:00 [5] 5.0 mi (8:00 / mi)
8 x 800's at East High Track at the same time cheerleaders were having practice. They were very motivating. Their music wasn't.
3:21, 3:15, 3:11, 3:11, 3:12, 3:09, 3:08, 3:04
I tried counting FF such that I could get 90FF for less than 55 sec and then I knew I would beat 3:15. Rested with a 200 walk between 1/2 miles. Eddie sat by my tshirt the whole time and just watched me go around and around and around. Quads are PUMPED. It rained in the pain cave for all of 3 seconds. Ah summer.
I basically felt like I had "crush power," which I do.
3:21, 3:15, 3:11, 3:11, 3:12, 3:09, 3:08, 3:04
I tried counting FF such that I could get 90FF for less than 55 sec and then I knew I would beat 3:15. Rested with a 200 walk between 1/2 miles. Eddie sat by my tshirt the whole time and just watched me go around and around and around. Quads are PUMPED. It rained in the pain cave for all of 3 seconds. Ah summer.
I basically felt like I had "crush power," which I do.
Tuesday Aug 4, 2009 #
Yoga 1:15:00 [1]
Giggleasana. Super mellow. Best day EVER.
Strength 26:00 [3]
ATW - 30 reps each. Loud Fleet Foxes music in the background. Bueno.
Biking (Road) 1:35:00 [3] 20.0 mi (4:45 / mi)
Fun floating on the old steady blue crush bike. It used to have gears. No longer. Much better now. Most fun on a bike in awhile.
Sunday Aug 2, 2009 #
Running long (Trail) 7:30:00 [3] 27.0 mi (16:40 / mi) +8700ft 12:46 / mi
slept:6.0
Slow roll from Midway to Brighton on the WF100 course. "Little Engine That Could" pace. Took a break at Rock Spring to talk with my dad on the phone. Also took a 2 mile inadvertent detour going the wrong way up the dirt roads in the "Wasatch Mtn Park Maze." Other than that, no route finding issues. Left heel slightly tender but in no way limiting. Shoes felt soft and useless trying to churn up the vertical sandboxes that comprise portions of the trail. Ran into Jay and his wife at Brighton. They shuttled me to Midway and wouldn't hear any of my ill-conceived ideas to ride my bike home.
400 kcal = perpetuem (this stuff is great until it's gone and then i feel like the rug has been pulled out from under me).
200 = 6 clif airway blockers
100 = 1 x Gu
400 = 2 x bars
Amounts to ~150 kcal/hr.
400 kcal = perpetuem (this stuff is great until it's gone and then i feel like the rug has been pulled out from under me).
200 = 6 clif airway blockers
100 = 1 x Gu
400 = 2 x bars
Amounts to ~150 kcal/hr.
Saturday Aug 1, 2009 #
Running (Trail) 1:25:00 [3] 8.5 mi (10:00 / mi)
slept:4.5
Yoo Hoo. What day is it? Not sure. What time is it? Don't know. Whatchyadoin? Running. Been running all yer life? Not yet.
Yoga 1:15:00 [2]
Saturdayasana.