Training Log Archive: nolimitIn the 30 days ending Nov 30, 2009:
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Monday Nov 30, 2009 #
Treadmill incline walk hills 45:00 [4] 3.25 mi (13:51 / mi)
max:163
Sunday Nov 29, 2009 #
easy run with hills long 1:30:00 [3] **** 8.0 mi (11:15 / mi)
shoes: Inov
Will get ascent climbs later...
Saturday Nov 28, 2009 #
easy run long 2:47:00 [3] 18.0 mi (9:17 / mi)
Can't believe what a difference running in lower altitude made on my run times!
Thursday Nov 26, 2009 #
Note
(rest day)
Wednesday Nov 25, 2009 #
easy run 30:00 [3] 3.25 mi (9:14 / mi)
shoes: Asics Gel- Cumulus 10
Treadmill Incline Run 1:15:00 [4] 8.0 mi (9:22 / mi)
shoes: Asics Gel- Cumulus 10
45 min @ 9.22 mile pace @ 5% incline
15 min @ 8.33 mile pace: cool down
Tuesday Nov 24, 2009 #
Treadmill incline walk 30:00 [3]
cross training (stairmaster) 10:00 [4]
cross training (abs and pull ups) 30:00 [3]
pull ups: 50
Monday Nov 23, 2009 #
recovery run 30:00 [2]
Sunday Nov 22, 2009 #
cross training (Incline) 29:41 [5] ***** 0.68 mi (43:40 / mi) +1731ft 12:48 / mi
slept:7.0
Not calculated: After finishing the Incline, continued down the Barr Trail. Worked on a few short, down hill runs and then trotted the rest of the way to the parking lot.
Note
slept:7.0
Best time: 22 seconds @ 06:38 /mi
Saturday Nov 21, 2009 #
easy run long 2:28 [3] *** 15.0 mi (10 / mi) +2775ft 8 / mi
slept:7.5 shoes: Inov
Snow compacted on dirt/gravel road, very slippery in some places.
Topped out at 8500 ft
Finished strong!
Friday Nov 20, 2009 #
Treadmill incline walk 25:00 [4] 2.88 mi (8:41 / mi)
slept:6.0 shoes: Asics Gel- Cumulus 10
core/ weight 45:00 [4]
Treadmill incline walk 40:00 [3]
Was in Lincoln, NE ( 1,200 feet above sea level)
Thursday Nov 19, 2009 #
Hill Run 44:00 [4] 4.13 mi (10:39 / mi) +2427ft 6:51 / mi
slept:7.0 shoes: Asics Gel- Cumulus 10
down hill (return from up hill run) 29:43 [3] 4.17 mi (7:08 / mi)
shoes: Asics Gel- Cumulus 10
ab workout 15 [3]
Wednesday Nov 18, 2009 #
core/ weight 40:00 [3]
slept:7.0
easy run 47:30 [2] * 5.08 mi (9:21 / mi) +300ft 8:51 / mi
Tuesday Nov 17, 2009 #
Easy Run w/ surges (treadmill) 1:15:00 [3]
shoes: Asics Gel- Cumulus 10
every 10 minutes, I would do 5 surges @ 06:53 pace
At the end of run, I did 15 minute walk @ 10% incline, 4.0 setting
Monday Nov 16, 2009 #
recovery run 47:00 [1] * 3.43 mi (13:42 / mi) +255ft 12:48 / mi
slept:7.0
Saturday Nov 14, 2009 #
Note
50K trail race 6:23 [4] **** 31.07 mi (12 / mi) +13150ft 9 / mi
slept:7.0 shoes: Inov
Friday Nov 13, 2009 #
easy run 30:01 [1] * 3.17 mi (9:28 / mi) +325ft 8:38 / mi
Thursday Nov 12, 2009 #
Hill Run 1:22:18 [4] 7.93 mi (10:23 / mi) +2695ft 7:51 / mi
slept:6.0 shoes: Asics Gel- Cumulus 10
Max or avg pace 07:53
Then easy run/ walk the rest of the way up and down.
Finish: felt good and strong. Fun time!
Wednesday Nov 11, 2009 #
easy run 43:00 [2] 4.57 mi (9:25 / mi) +296ft 8:52 / mi
slept:8.0
worked on candence counting: 96 on right leg
ending pace @ 08:18 felt relaxed and strong!
Tuesday Nov 10, 2009 #
Flat Tempo/Lactate Threshold Pace: 45:00 [4] 7.0 mi (6:26 / mi)
slept:7.0
15 min warm up 08:47
6X 20 strides up to 05:00 pace
15 min cool down
Monday Nov 9, 2009 #
Walk 35:00 [1] 2.5 mi (14:00 / mi)
shoes: Montrails Streaks
Sunday Nov 8, 2009 #
easy run long 1:53:26 [3] 10.04 mi (11:18 / mi) +2094ft 9:26 / mi
shoes: Inov
Ran and walked
Friday Nov 6, 2009 #
Fartlek Run (hill attacks!) 1:00:00 [3] * 5.83 mi (10:18 / mi) +991ft 8:52 / mi
slept:7.0
Did this on the Falcon Loop. Wished there were more rolling hills or I could have pushed myself harder. I guess I was making sure I wasn't losing form on the up hill runs.
Thursday Nov 5, 2009 #
easy run 45:00 [3] * 5.03 mi (8:57 / mi)
Wednesday Nov 4, 2009 #
core/ weight 45:00 [3]
slept:7.0
Tuesday Nov 3, 2009 #
cut-down run TM (Kenyan Run) 1:05:00 [4] 8.03 mi (8:06 / mi)
slept:7.0
Treadmill run: start @ 9:03 pace, increased .1 MPH faster each .25 miles
Max speed 06:31 pace to 50 minutes time on treadmill
Last 10 minutes was set at 07:30 pace
Cool Down: 5 min
easy run (running drills) 30:00 [2]
slept:7.0 shoes: Asics Gel- Cumulus 10
Did a string of push ups and ab work. Nothing too challenging
Did several running drill sets @ 50 yards for 15 minutes
Finished with 15 minutes easy run focusing on form and cadences.
Monday Nov 2, 2009 #
Note
slept:7.0 weight:169lbs (rest day)
Sunday Nov 1, 2009 #
easy run long 3:11:22 [3] * 17.02 mi (11:15 / mi) +2799ft 9:44 / mi
slept:7.0 shoes: Inov
Kept up on my cal per hour (290-300). At mile 10 though my stomach felt sloshy. I didn't have any salt tablets. I switched from gels to cliff shot bloks. Not sure if I can do the gels all the time. I also had two 8 oz flask bottles of Sustain on hand. Sipped on that to give me some protein.
Despite crashing and rolling down the hill and cutting my thumb (glad I had first aid kit on hand) I finished and felt strong!
Walk 45:00 [1] * 2.8 mi (16:04 / mi) +259ft 14:47 / mi
shoes: Inov