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Training Log Archive: mehosford

In the 31 days ending Oct 31, 2009:

	activity	#	time	miles		km		+ft
	Running	22	38:30:07	226.17	(10:13)	363.98	(6:21)	28869
	Biking	3	11:52:26	93.0		149.67		5789
	Yoga	9	10:20:00
	Climbing	5	5:50:00					2200
	Strength	6	2:29:54
	Total	27	69:02:27	319.17		513.65		36859
averages - sleep:6.8 weight:105.5lbs

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Saturday Oct 31, 2009 #

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

Run for the dog! Excellent warm up with Matty to the coffee shop. Thanks a latte.

Friday Oct 30, 2009 #

Running (Trail) 45:00 [3] 4.2 mi (10:43 / mi) +423ft 9:47 / mi
ahr:126 max:161 slept:6.0 weight:106lbs

Running (Road) 1:47:16 [4] 13.0 mi (8:15 / mi) +768ft 7:49 / mi
ahr:155 max:177

Split - aHR, pace for 10 minutes
1 - 135, 10 min WU
2 - 161, 10k pacing
3 - 147, 10 min rest
4 - 170, 5k pacing
5 - 158, 10k pacing
6 - 144, 10 min rest
7 - 168, 5k pacing
8 - 162, 10k pacing
9 - 144, 10 min rest
10 - 171, 5k pacing
11 - 144, 7 min cooldown

Thursday Oct 29, 2009 #

Yoga 1:30:00 [3]
slept:7.0 shoes: My Bare Feet

Yoga solo at the hotel. Early morning. Praying to get home today.

Note
(rest day)

Wednesday Oct 28, 2009 #

Running (Trail) 1:17:00 [3] 8.0 mi (9:37 / mi) +1175ft 8:27 / mi
ahr:137 max:164 shoes: Mtn Masochist GTX

FIRST run of the year in SNOW. Wow. That stuff sure is white. And dry. And powdery! Eddie blended in to the snow like a wee lil rabbit. Excellent BST easy run with Adam "Is a 2:30 marathon too much to ask?" Wende. I think Adam really wanted to run with Matt, because he is thinking about "converting" to ultras. Adam is the 217th person to tell me that I should read "Born to Run." OK.
All I could think about was getting skis mounted and tuned!!

Strength 21:54 [3]
shoes: My Bare Feet

*New* 100s = Spidey Plank, Single leg deadlifts (20 each side), box jumps, leg lifts (laying down). 20 x each and 5x through.

Tuesday Oct 27, 2009 #

Running (Trail) 1:47:37 [3] 10.2 mi (10:33 / mi) +1552ft 9:13 / mi
ahr:128 max:161

Cougar 10 with team toughcakes. One of us was so tough that she bodyslammed a sign in the middle of the trail just to see if she could knock it over.*
*A runner going full force into the sign could NOT knock the sign over. Was actually the other way around.

Monday Oct 26, 2009 #

Running (Treadmill) 37:39 [4] 5.0 mi (7:32 / mi)
slept:8.0

0.8 mile WU
3.2 miles AeT on the rat wheel at 6:48 min/mile.
1 mile cooldown

Strength 20:00 [3]

Spider Plank x 2 (20 reps each)
Box drill x 1 (20 reps)
Single leg squats x 1 each leg (20 reps)
Single leg standing deadlift x 1 each leg (20 reps)
Ball follies with Matt. 10 minutes of laughing and trying.

Yoga 1:20:00 [3]

Greenlake yoga. Lucky me.

Sunday Oct 25, 2009 #

Running (Road) 48:57 [3] 5.6 mi (8:44 / mi)
ahr:130 max:157 slept:8.0

Fun run 'round the lake with Eddie and Matt.

Running (Road) 38:46 [3] 5.0 mi (7:45 / mi)
ahr:128 max:160

Run from the condo and back to Yogalife for some toe-touching.

Yoga 1:15:00 [2]

Vinyasa = sanskrit for "rainy sunday in seattle yoga."

Saturday Oct 24, 2009 #

Running (Trail) 2:03:00 [3] 13.0 mi (9:28 / mi) +2449ft 8:02 / mi

Most excellent PacNW running with the Seattle Heavies at Cougar. Eddie dog totally fired up. Just like me.

Friday Oct 23, 2009 #

Running (Road) 47:00 [3] 5.6 mi (8:24 / mi)

Greenlake outer loop with Eddie and the fall leaves a-blowin'

Thursday Oct 22, 2009 #

Running (Trail) 1:20:00 [3] 8.8 mi (9:05 / mi) +807ft 8:22 / mi
slept:4.5

Social run with Shaniqua and pups. Lil fartlek action at 7:30 min/miles for bits of 1/4 mile sections. Felt good. I'm back! Put me in, coach.

Wednesday Oct 21, 2009 #

Running (Road) 1:05:52 [3] 8.0 mi (8:14 / mi)
ahr:128 max:150 slept:8.0 weight:105lbs

Coach said go easy. So, my max heart rate was in line with top effort for a 70 year old.

Yoga 1:25:00 [3]
shoes: My Bare Feet

Yoga. I treated the class to my version of wounded pigeon. It's a keeper.

Tuesday Oct 20, 2009 #

Yoga 1:20:00 [3]
slept:8.0 shoes: My Bare Feet

Free the hips, free the mind, or so I'm told.

Monday Oct 19, 2009 #

Note
(rest day)

Massage a la the Crankinmasseuse - Jon Ray. Dizzy with the vision of the happy muscles.

Sunday Oct 18, 2009 #

Biking (MTB) 10:09:48 [3] 78.0 mi (7:49 / mi) +5789ft 7:18 / mi
slept:5.0

I loved this. White Wim Twail with Matt. I can't believe it was so much fun to be on bike for this long. Must have been the company and the scenery. Yep, that's what it was. I'd do this again in a Hart-beat. Girlfriends already talking up making a gurlz-ride out of it. No one can believe I actually did this and pulled it off. Thanks, Matt!!

Saturday Oct 17, 2009 #

Running (Trail) 3:40:00 [3] 14.0 mi (15:43 / mi) +4806ft 11:52 / mi
ahr:137 max:165 slept:7.0

La Sal adventure. LSD = La Sal Solo Death March. Ok, maybe "death march is too harsh." It was great, just trail-less for a fair portion of the time. Oowah lake road start. Schumer Gulch to Warner Campground to Miners Basin and then up and onto the ridge. From the ridge, picked my way down to Dry Fork and then Burro Pass. Back to Warner CG from there and down to the car. 10 min soak up to the innie in the ch-ch-ch-chilly creek. No music, no partner, no puppy. Just me and a map.

Friday Oct 16, 2009 #

Running (Trail) 2:08:00 [3] 13.7 mi (9:21 / mi) +1860ft 8:17 / mi
ahr:139 max:154

Porcupine Trail outtenback. If I could never run again in the mornings, I may not run at all. That's how much I love running in the morning!

Wednesday Oct 14, 2009 #

Running (Track) 1:05:00 [4] 8.0 mi (8:07 / mi)
ahr:136 max:173

20 min WU and then....
400 (1:30), 600 (2:20), 800 (3:04), 600 (2:17), 400 (1:32)
Jogged in between, 18 min cool down

Strength 25:00 [4]

600s, like you taught me. In the Boise YMCA on Bannock. I miss my dog and my boyfriend. Lots!

Tuesday Oct 13, 2009 #

Climbing (Plastic) 1:30:00 [3] +600ft

Climbing with Jared. He was jealous, as well as suspicious, of my calf diameter.

Biking 40:00 [3]

Easy breezy spinny on an inside bike. I should of been hooked up to something that I could power. Like maybe I couldve charged my phone or something.

Monday Oct 12, 2009 #

Running (Road) 1:20:00 [3] 9.5 mi (8:25 / mi) +660ft 7:54 / mi
slept:6.0

Tempo run with Eddie all around the shuggahood. I think I hit the speed. Based on my fuzzy math, 5.8 miles for 40 min is slightly faster than 7 min/miles, but not by much.

30 min WU at 10 min/mile or so. (3.4 miles, mostly uphill)
40 min tempo at 10k pace. aHR 163 (5.8 miles). Counting FF's as much as possible without going insane.
10 min cool down. Essentially walking home as I was right there and was almost late to meet Mindy (0.3 miles)

Climbing (Plastic) 50:00 [3]

8 x 50' lead pitches. Arms are coming back. Amazing. Think I pulled a little muscle in my ribs. Not limiting, just there. Painless so long as I only breathe deeply into my right lung, which I am so used to doing.

Saturday Oct 10, 2009 #

Running (Trail) 3:30:00 [3] 14.0 mi (15:00 / mi) +4100ft 11:45 / mi
slept:6.0

Granite Chief to PCT and down into the Squaw Valley ski area with Betsy Boop and Rachey Rach.
I felt slow and tired again. Yesterday was good, today...not really. Oh well, ups and downs and sometimes more downs.

Friday Oct 9, 2009 #

Running (Trail) 44:52 [3] 4.5 mi (9:58 / mi) +1434ft 7:40 / mi
ahr:148 max:176

Olympus Hill workout x1. Sad to miss the other 2, but had to get on early teleconference. Don't know distance because I needed vice grips to help me get my footpod off of my other shoes.

Climbing (Plastic) 1:30:00 [3] +600ft

12 x 50' lead pitches with Mindy. Back to the whippers.

Thursday Oct 8, 2009 #

Running (Trail) 2:07:03 [3] 11.1 mi (11:27 / mi) +2241ft 9:37 / mi
ahr:130 max:159 shoes: Mtn Masochist GTX

Um. This was...humbling. I love those runs when you never warm up. It felt like the trail was trying to knock me over. I just felt clumsy, heavy, and SLOW. So....what makes everything better??? Shopping! That's right! I bought some better liners for my shoes ($10) to take some of the impact away. It felt like the manufacturer's liners were done for...and they were upon not so careful inspection.

Running (Treadmill) 25:00 [3] 3.0 mi (8:20 / mi)

Redemption on the synthetic surface. Got my 2.5 hrs. And it got me.

Wednesday Oct 7, 2009 #

Climbing 1:00:00 [3] +500ft
slept:9.0

Climbing with Mindy. 10x 50' lead pitches = 500' of pulling. Forearms are coming back. Slowly.

Strength 27:00 [3]

http://coachingendurance.com/blog/2009/06/corys-60...
This felt really hard today. Not sure if it was the missed latte or not.

Yoga 45:00 [2]

Yoga Journal podcasts/videos in a very cold cold house. Never underestimate the importance of HEAT.

Biking 1:02:38 [3] 15.0 mi (4:11 / mi)
ahr:107 max:148

TABATA on the single speed at Parque Libertad. Rode down there, 4 laps WU, 2 laps TABATA, 4 laps cool down. Ride on home. I love a work out where I can wear jeans.

Tuesday Oct 6, 2009 #

Running (Road) 1:00:00 [5] 7.0 mi (8:34 / mi)
max:176 slept:8.0

0.75 mile WU and cool down then 4 x 1600's at Liberty Park on a chilly willy bluebird SLC morning.

1. 6:57. aHR 95 (??), maxHR 159
2. 6:49. aHR 155, maxHR 167
3. 6:40. aHR 166, maxHR 175
4. 6:42. aHR 165, maxHR 176

Still feel sluggish from WF100 (how long do I get to use that as an excuse?).

Yoga 50:00 [2]

I am proud to have to bend my knees to touch my toes.

Sunday Oct 4, 2009 #

Yoga 1:20:00 [2]
slept:8.0 shoes: My Bare Feet

Core yoga with the true Philadelphia Eagles Fan...D'ana.

Climbing (Plastic) 1:00:00 [3] +500ft

10 x 50' lead pitches. 500' of pumped sillyness. climbed until i could barely hold on.

Strength 21:00 [3]

2x through each exercise at 15 reps (or 90 sec hold for plank on forearms)
http://runnersworld.com/article/0,7120,s6-238-263-...
dead bug 2x 20 reps.
3 x 20 reps/leg of exaggerated running motion while standing on block with other foot. i don't know how i do anything with my left leg. it's a slacker.

Running (Treadmill) 50:00 [3] 6.0 mi (8:20 / mi)

Poor weather outside so I turned in for a tempo run on the rat wheel. Started at 9:13 min/mile for 1 mile. Then 8:30; 8:00; 7:30; 7:14; and 6:58 for remaining miles. Cool down with Eddie outside in the rain.

Running (Trail) 1:58:23 [3] 10.3 mi (11:30 / mi) +2516ft 9:20 / mi
ahr:136 max:159 shoes: Mtn Masochist GTX

Muddy trail run with Eddy in the cold before the floods began. Felt slow and sort of sluggish. Basically what you'd expect for still being in recovery. The leaves were GREAT.

Saturday Oct 3, 2009 #

Running (Trail) 1:39:18 [3] 10.5 mi (9:27 / mi) +1650ft 8:14 / mi
ahr:135 max:165 slept:4.0 shoes: Mtn Masochist GTX

Squeaked this run in on the BST with Eddie before going up to Ogden to watch Shannon race at Psychocross. I wonder how the Great White Hart is doing at the BigTahoma??

Running (Road) 38:40 [3] 4.5 mi (8:36 / mi)

Trying to get in some more minutes o'running today as I had 2:30 on the books.

Friday Oct 2, 2009 #

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

Junk run with Eddie before work. Gotta drive 7 hrs tonight to get home, so needed something to get me shook out. Exercise bike in hotel fitness center broken. Seat stuck up high so I would have to be 7.5 feet tall to reach pedals. Run was up some dirt mound/hill that was probably a chemical weapons depot.

Thursday Oct 1, 2009 #

Strength 35:00 [3]
slept:7.0

ATW at 25 reps/exercise.
3x arm haulers/dead bug at 20 reps/each.
Prone drive, march, side leg lifts. 20 reps each. 25 for side leg lifts.

Running (Trail) 2:45:44 [3] 12.67 mi (13:05 / mi) +2428ft 11:04 / mi
ahr:123 max:145 shoes: Mtn Masochist GTX

Crimson Cheetah Chica run round Castle Peak in Truckee. Fun social crawl pace just talking and trotting and laughing. Both very happy to be less broken than after WF100!

Yoga 35:00 [2]
shoes: My Bare Feet

Self-guided yoga at the rezzydense inn in Reno. Managed to do 1% of the sun salutes that genghis khan's dudes did. So I'm 1/100 as tough as a mongolian warrior. Sick.

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