Training Log Archive: nolimitIn the 31 days ending May 31, 2010:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||||||||
Sunday May 30, 2010 #
9 AM
recovery run long 10:30:00 [3]
slept:7.0 weight:165lbs
I did a 10.5 hour long run. Up Rampart Range Road (13 mi), down Williams Canyon into Waldo Cayon; crossed HWY 24 and up that long ass road that dumps into Barr Trail. Took Barr Trail up towards Pikes Peak. Managed 12, 500 feet ascent before snow stopped me from continuing. From there, ran back down Barr Trail into Manitiou Springs where my car was parked at Memorial Park. Carried about 20 lbs of water and food. Slow running. Also filtered water for the first time. Did alot of up hike power walking, running, eating...Good Training. Today, legs are tired but but feel good! Took my time, especially the higher altitued stuff. At the end legs were tired but as usual could have kept going. Calves didn't tighted up. :)
Saturday May 29, 2010 #
4 PM
run/ walk 2:00:00 [3] 9.5 mi (12:38 / mi)
Ran/ walked up Barr Trail from Memorial Park in Manitou Springs. Focused on technique. I noticed if my calves began becoming tight, it was because I am using my calves as a dominant means of pushing off walking and running up hill. This time I focused on pushing off the with whole leg which put more stress on my bigger muscles ( thighs and hip flexors). Additionally, when walking, I focused on heel strike to get the whole leg push off power. By doing this my calves ceased to feel tired. I also believe I have more power this way. I kind of vision the same way when swimming. If I don't have good swim strok technique I will leak a lot of energy... Even though I went for 2 hours, I really took easy. Of course tomorrow will be my longest run before San Juan. Hopefully, I didn't spend myself...
Friday May 28, 2010 #
5 PM
Walk 40:00 [2] 3.0 mi (13:20 / mi)
Hip flexors were tight today. So I took it easy. Did mostly walking. Actually, took a back pack and headed to the store to get dinner.
Thursday May 27, 2010 #
5 PM
C.R.U.D Hill Run 2:24:00 [3] 12.0 mi (12:00 / mi)
slept:7.0 weight:165lbs
Thurs run up Barr Trail, I wasn't as strong this week. Mainly did a more intense lifting in combination of TM hill run on Wednesday. Consequently, my hip flexors weren't firing as well going up hill on Barr Trail, Thursday. Good training though. Running when fatigue is always good training for the mind and body when setting yourself up for a 100 mile race. My down hills were fine. It is always my strongest part of any race or training.
Wednesday May 26, 2010 #
12 PM
cross training 30:00 [3]
W.U Rowing Maching 10 min
25 pull ups
50 floor wipers with 135 lbs bar bell ( actually finished set without rest)
100 push ups ( 10 reps,rest 10" then 10 reps ...until I reached 100 reps)
50 single leg box jumps ( 12" box) heart pounding!
25 pull ups
50 floor wipers with 135 lbs bar bell ( actually finished set without rest)
100 push ups ( 10 reps,rest 10" then 10 reps ...until I reached 100 reps)
50 single leg box jumps ( 12" box) heart pounding!
5 PM
Treadmill Incline Run (Hill Progression workout) 1:00:00 [4] 6.21 mi (9:40 / mi)
09:40 mile pace, flat then every .25 miles increased incline 1% until I reached 9% incline then started back down to flat and started over until hour was finished.
Tuesday May 25, 2010 #
12 PM
alternating mile repeats tempo 55:00 [4] 7.0 mi (7:51 / mi)
Workout done on track. Only had time for 55 min that day. Surprisingly this felt easier than in the past.
Monday May 24, 2010 #
5 PM
recovery run 1:05:00 [3] 6.25 mi (10:24 / mi)
Falcon Trail.
Saturday May 22, 2010 #
8 AM
easy run long 5:45 [3] 22.0 mi (16 / mi)
Started at Memorial Park in Mantitou Springs and headed up Barr Trail to A Frame. Beyond that was impossible to continue though I was prepared to continue to the summit. Reached 11,600 ft elevation. Alot of snow after 10,500 feet. Had to hike most of the way up. Resulting in very slow time. Though it is time on my feet! I learned what it was like to run out of water. Need to invest in water filtration system. Getting back to my car I wanted to continue running, but need to get hydrated and it was after 1500.
Friday May 21, 2010 #
6 AM
recovery run 40:00 [3] 4.5 mi (8:53 / mi)
Thursday May 20, 2010 #
5 PM
easy run (Mid week semi long run) 2:00:00 [3] 10.5 mi (11:26 / mi)
slept:6.0 weight:165lbs
Barr Trail Run: Started running from Memorial Park in Manitou before getting to the Barr Trail. So went up trail for about 4.68 miles. Wanted to go farther but running partner had bonked ( didn't fuel up properly for the long run) so turned back before reaching Barr Camp. Weather was perfect hoped to do it again next week!
Wednesday May 19, 2010 #
6 AM
TM Run hills (Max V02 strength/speed wo) 1:10:00 [5] 6.0 mi (11:40 / mi)
slept:6.0 weight:164lbs
WU: 15 min with strides
Workout: run 8 x 3:00 (3 minutes) at 9:00/10% incline with full 3:00 of easy walking recovery between each one. THAT WAS HARD :)
CD: 10 min cool down
Workout: run 8 x 3:00 (3 minutes) at 9:00/10% incline with full 3:00 of easy walking recovery between each one. THAT WAS HARD :)
CD: 10 min cool down
5 PM
cross training 40:00 [4]
Pull ups, push ups (negatives, medicine ball in row...)
core and abs, medicine ball toss for exposive power exercise
core and abs, medicine ball toss for exposive power exercise
Tuesday May 18, 2010 #
6 AM
cut-down run TM 1:15:00 [5] 8.5 mi (8:49 / mi)
slept:6.0
started out 09:40....ended 06:31 at 1 hour
CD: 15 min
Rowing Machine 15 min. time not included
CD: 15 min
Rowing Machine 15 min. time not included
Monday May 17, 2010 #
10 AM
recovery run 1:20:00 [3] 8.2 mi (9:45 / mi)
slept:8.0 weight:164lbs
Falcon Trails: After spending 4 hours on Sunday in higher altitude, it is amazing how easy I felt running todays course.
7 PM
Note
Mountain Bike on Sante Fe Trail: Preparing for Xterra Triathlon in July.
Sunday May 16, 2010 #
12 PM
high altitude (running) 4:00:00 [4]
slept:8.0 weight:164lbs
Pikes Peak: spent time running and hiking between 12,000 ft -14,110 ft
The weather was cooperative. Next time need to carry more fluids!
The weather was cooperative. Next time need to carry more fluids!
Saturday May 15, 2010 #
1 PM
Treadmill Incline Run 4:30:00 [3]
slept:9.0 weight:164lbs
Rampart Range Road for 2.5 hours, then down steep trail to Waldo Canyon, crossed HWY 24 to Ute Trail. Ran on Ute Trail into Manitou Springs, back to my car in the park.
Thursday May 13, 2010 #
5 PM
Treadmill Incline Run 1:00:00 [4] 6.36 mi (9:26 / mi)
slept:7.0 weight:165lbs
wu 15 min with a few strides
workout: 35 min One min flat/ one min 10% incline
CD: 10 min
15 min rowing machine ( not included with time)
workout: 35 min One min flat/ one min 10% incline
CD: 10 min
15 min rowing machine ( not included with time)
Wednesday May 12, 2010 #
5 PM
cross training 40:00 [4]
slept:7.0 weight:164lbs
WU: rowing machine 10 min
Workout:
20 reps pull ups
40 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
Workout:
20 reps pull ups
40 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
Tuesday May 11, 2010 #
9 AM
TM Run 1:05:00 [4] 7.75 mi (8:23 / mi)
weight:165lbs
WU 15 min
set pace for 06:53 (15 min) then had to drop down to 06:58 the last 20 min.
CD 15 min
afterwards did rowing machine for 10 min and some swiss ball cruches. time not included in this log.
set pace for 06:53 (15 min) then had to drop down to 06:58 the last 20 min.
CD 15 min
afterwards did rowing machine for 10 min and some swiss ball cruches. time not included in this log.
Monday May 10, 2010 #
8 AM
recovery run 1:04:00 [3] 6.25 mi (10:14 / mi)
Falcon Trail