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Training Log Archive: nolimit

In the 30 days ending Apr 30, 2010:

activity # timemileskm+ft
  easy run8 24:03:00 126.03(11:27) 202.82(7:07) 21369
  recovery run6 6:30:00 36.53(10:41) 58.79(6:38)
  cross training6 4:45:01
  Treadmill run1 3:00:00 17.0(10:35) 27.36(6:35)
  TM Run2 2:25:00 17.75(8:10) 28.57(5:05)
  Fartlek Run1 1:15:00 8.0(9:22) 12.88(5:50)
  Treadmill Incline Run1 1:00:00 6.0(10:00) 9.66(6:13)
  Treadmill incline walk1 1:00:00 3.0(20:00) 4.83(12:26)
  Hill Run1 40:00 5.0(8:00) 8.05(4:58)
  Total27 44:38:01 219.31 352.94 21369
averages - sleep:7.5 weight:165.1lbs

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Friday Apr 30, 2010 #

Note
(sick)

Sunday Apr 25, 2010 #

1 PM

easy run long (Run 1: semi Long) 2:00:00 [3] 9.0 mi (13:20 / mi) +2261ft 10:46 / mi
shoes: Saucony Progrid Guide TR2

Ran Red Rock Canyon Trails. Alot of up hill runs with walks up very steep trails...

Saturday Apr 24, 2010 #

4 PM

recovery run 1:00:00 [3] 6.0 mi (10:00 / mi)

easy run on Falcon Trail

Friday Apr 23, 2010 #

Note
(rest day)

with the huge snow fall, and my hard charging 7 days a week workouts, I decided to take a day off so my body can repair itself. I have noticed that with my long weekend runs and cross training have made me a little less enthusiatic about doing my hard run days. hehe

Thursday Apr 22, 2010 #

5 PM

Treadmill Incline Run 1:00:00 [4] 6.0 mi (10:00 / mi)

10 min mile pace, every .5 miles I jump it up to 10% incline on TM for 1 min. Back down until the next .5 miles

Wednesday Apr 21, 2010 #

7 AM

cross training 1:15:00 [4]

30 min on Rowing Machine

Core workout similar to Monday's workout. :)
6 PM

recovery run 1:30:00 [3] 8.5 mi (10:35 / mi)
slept:6.0 shoes: Saucony Progrid Guide TR2

Falcon Trail Loop: Took my time. Hip flexors was a little tired from mornings core workout. Though the return trip back turned into a mile sprint because of lightening and thunder storm. Actually got hailed on. Good training for Leadville!

Tuesday Apr 20, 2010 #

5 PM

TM Run (Run 2 ) 1:20:00 [4] 10.0 mi (8:00 / mi)
shoes: Saucony Progrid Guide TR2

Alternating easy run ( 08:13) to marathon pace ( 07:24) on TM

I ran on TM cause it was easier to control speed and it was Thunderstorms outside.

CD: 5 min walk on TM to bring HR down. It was very warm and humid inside.

Monday Apr 19, 2010 #

12 PM

cross training 1:00:00 [4]
slept:7.0

Swiss Ball Sit ups: 35 reps ( done very slowly)

Push Ups: 70 reps

Side Planks, balance legs on med ball with swiss ball in between legs ( tough) 3 sets of 1 min each side.

Negative Pull ups: Each section of push ups held for 10", two sets ( top, middle, semi middle and down. Then back up same way holding each section 10")

Floor Wipers with 20LB med ball: 25 reps ea side ( thought this would be easier without using the barbell, but it proved to be just as tough!)

Swiss Ball Hamstring Extensions: 15 reps ( great strengthening ex for lower back and hamstrings)

Neg Split Push ups with medicine Ball: 15" up and 15" down total time, 4:15 ( balance on medicine ball each hand with a 3rd ball with feet)

20LBS Beach Ball size ball toss. Like hot potatoe, toss the ball to your partner until muscle failure. I usual win this one. :)

Sunday Apr 18, 2010 #

1 PM

easy run 5:00:00 [3] *** 26.25 mi (11:26 / mi) +4530ft 9:49 / mi
slept:7.0 weight:166lbs shoes: Saucony Progrid Guide TR2

2 Loops around Falcon Trail. Though I did 3:40 on Saturday, my run today wasn't difficult to complete. It was very warm and managed to do the whole thing without E-Caps. :)

Saturday Apr 17, 2010 #

7 AM

easy run long 3:40:00 [4] **** 17.0 mi (12:56 / mi) +5500ft 9:54 / mi
slept:7.0 weight:165lbs

CRUD Run starting at Manitou Springs Park

Friday Apr 16, 2010 #

12 PM

cross training 1:00:00 [4]

25 pull ups
swiss ball sit ups, 30 reps
60 push ups
side planks ( balance legs on med ball) 30" each side with slow push up in between sets
FLoor Wipers: 25 reps each side
Medicine Ball Push up: 15" up 15" down--- 3 minutes
25 box jumps in 63"
Kettle ball clean and press: 25 reps each arm
25 box jumps in 60"
16LBS beach ball toss ( partner assistance)
15 pull ups

Thursday Apr 15, 2010 #

7 AM

Hill Run 40:00 [4] 5.0 mi (8:00 / mi)

5 PM

easy run 1:15:00 [4] *** 7.1 mi (10:34 / mi)
shoes: Saucony Progrid Guide TR2

CRUD Hill Run
Made it up ranch road in 30 min ( 08:52 mile pace). Rainy weather...

Wednesday Apr 14, 2010 #

6 PM

recovery run 1:50:00 [3] 9.0 mi (12:13 / mi)
shoes: Saucony Progrid Guide TR2

Sante Fe Trail

Tuesday Apr 13, 2010 #

12 PM

cross training (300 challenge circuit +) 1:00:00 [5]

WU: 10 min on Rowing Machine

Workout:

25 reps pull ups
50 reps dead lifts @ 135 lbs
50 reps push ups
50 reps box jumps @ 24"
30 reps floor wipers @ 135 lbs
50 reps single arm Kettle Ball, clean and press
25 reps pull ups

Still short on completing 50 reps on the Floor Wipers. Once that is done then I will have completed the 300 Challenge. Next challenge is to do the circuit in 20 min or less.



5 PM

Fartlek Run 1:15:00 [4] 8.0 mi (9:22 / mi)
slept:7.0 weight:165lbs

Air quality was terrible so I stayed inside and did it on a TM. Did Fartlek run building on 30" to 2 minutes. Example, 30" slow, 30" fast; 1 min slow, 1 min fast; 1.5 min slow, 1.5 min fast; 2 min slow, 2 min fast; and back down. Kept repeating until end. Cool down for 10 min.

Monday Apr 12, 2010 #

5 PM

easy run 1:00:00 [3] 6.0 mi (10:00 / mi)
slept:7.0 weight:165lbs

Easy run up in Cheyenne MT state park...

Saturday Apr 10, 2010 #

8 AM

easy run long 8:00:00 [3] *** 42.0 mi (11:26 / mi) +6928ft 9:53 / mi
slept:7.0 weight:165lbs shoes: Saucony Progrid Guide TR2

Over slept for CRUD Run on Sat. So I drove to a spot on the Flacon Trail which I could park my car and fuel up every time I finished a loop. Worked out well.

I was slow and steady through out. Hydrated and eating when I was suppose to. After 8 hours of running I still had the legs to continue....Though I didn't have the high altitude to contend to, it was a warm day.

Thursday Apr 8, 2010 #

5 PM

easy run (CRUD Hill Run) 1:38:00 [4] 9.68 mi (10:07 / mi) +2150ft 8:22 / mi
slept:6.0 weight:165lbs

Running up Ranch road I was 10" slower than the first time running up the road. I was a little tired and I should have warmed up before taking off. None the less my down hills are getting better and smoother. At anyrate, I am not sure why I suck at running up hill.

Wednesday Apr 7, 2010 #

cross training (rowing machine) 30:00 [3]
slept:7.0

7 AM

recovery run 40:00 [3] 4.0 mi (10:00 / mi)
slept:7.0 shoes: Saucony Progrid Guide TR2

snow showers and windy run that morning.
7 PM

easy run 1:30:00 [3] ** 9.0 mi (10:00 / mi)

Sante Fe Trail....

Tuesday Apr 6, 2010 #

7 AM

recovery run 30:00 [3] ** 3.0 mi (10:00 / mi)
shoes: Saucony Progrid Guide TR2

Nice little run during army PT in the A.M
5 PM

TM Run (Cut Down) 1:05:00 [4] 7.75 mi (8:23 / mi)
slept:7.0 weight:165lbs shoes: Saucony Progrid Guide TR2

TM start @ 09:40 mile pace and ended @ 06:23 mile pace to finish the hour. CD: 5 min walk

Monday Apr 5, 2010 #

cross training (300 challenge circuit +) 1 [4]
slept:7.0 weight:165lbs

This workout was done without rest.

pull-ups: 17
deadlifts: 30 reps @ 135lbs
push-ups: 50
Box Jumps: 50 @ 24"
Floor Wipers: 25 reps @ 135lbs
Kettle Ball Clean and Press: 50 reps ea arm @ 35lbs
Pull-ups: 25
Swiss Ball sit-ups: 30
Medicine Ball push up negatives: 2:15 ( 15" up and 15" down) feet and hands balancing on balls at once
K.B Carries: 25 meter carry, 2 sets of 50 and 60lbs for 2 minutes
push-ups:50

6 PM

recovery run 1:00:00 [3] 6.03 mi (9:57 / mi)

Nice windy day on the Sante Fe Trail. Great to be out with the living once again. :)

Sunday Apr 4, 2010 #

Note
(sick)

just feel run down and can't shake this cold. getting better though
C • sick 1

Saturday Apr 3, 2010 #

12 PM

Treadmill run long 3:00:00 [3] 17.0 mi (10:35 / mi)
shoes: Saucony Progrid Guide TR2

because it was a windy day and I am getting over a cold, I didn't want to make my sinuses worse by running outdoors. So I ran and walked on the Treadmill for my long run this week.

Friday Apr 2, 2010 #

Note
(sick)

Thursday Apr 1, 2010 #

6 AM

Treadmill incline walk 1:00:00 [3] 3.0 mi (20:00 / mi)
(sick)

3.5 speed at 15% incline

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