Training Log Archive: nolimitIn the 31 days ending Jul 31, 2010:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||
| 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 | Tu | We | Th | Fr | Sa | |||||||||||||||||||||||||
Friday Jul 30, 2010 #
9 PM
Night Run long 4:20:00 [3] 23.5 mi (11:04 / mi)
Night Run starting at Fish H into Leadville Finish. Weather very humid with fog in some areas. I learned the hard way on Turqoise Lake Trail by running too hard at night. I slammed my big toe in a rock and went down. Dont think that we will see that nail for much longer. OUCH! I can walk/run on it...though
Thursday Jul 29, 2010 #
10 AM
Hill Run tempo 41:00 [4] 4.0 mi (10:15 / mi) +1225ft 7:57 / mi
Hill Run was done up Rampart Range Road. I decided to do this over the TM workout because it would simulate my run up Hagerman Road at Leadville. Weather conditions was hot and sunny. About 85 degrees...I carryed two bottles of 22 oz fluids. I didn't even come close to 8:45 mile pace . With the weather, gravel road and grade it was good training. I think I could have went faster? Though I believe the grade was more than 5% at times! I may have went on the caution side because of the heat. But, I still pushed it!
Total time of run: 1:15 for 8 miles. My system wasn't bad at the end though it wasn't perfect. It was good reminder that during Leadville in the heat to back way off on the intensity even if I am feeling great. One minute things good be going good and the next you could be a heat causulty.
Total time of run: 1:15 for 8 miles. My system wasn't bad at the end though it wasn't perfect. It was good reminder that during Leadville in the heat to back way off on the intensity even if I am feeling great. One minute things good be going good and the next you could be a heat causulty.
Wednesday Jul 28, 2010 #
1 PM
medium long run 2:00:00 [3]
Ran/hiked up Barr Trail and ran down. Was 2 minutes slower to the top his week. Focused on staying relaxed, not pushing it. It was also hot. Though I was slower to the top, my downhill was effecient and relaxed to get me to the bottom at 2 hours. Last week was 2 hours 2 minutes.
Again warmed with dynamci stretches...and cooled down with stretches
Had recovery drink afterwards. Really felt good at the end. Not sure why. Maybe my long runs are usually at higher altitudes and these training runs are easier because they are lower...
Again warmed with dynamci stretches...and cooled down with stretches
Had recovery drink afterwards. Really felt good at the end. Not sure why. Maybe my long runs are usually at higher altitudes and these training runs are easier because they are lower...
Tuesday Jul 27, 2010 #
10 AM
True speed workout tempo 1:15:00 [4] 10.0 mi (7:30 / mi)
slept:8.0 weight:164lbs
Having a challenge downloading workout from my Garmin watch.
WU: 1 mile, then did about 10 minutes of dynamic stretches, finished with a few strides
workout: 8X1 mile tempo run around track; average time was 6:51
It was in the upper 80s, but managed to workout without any heat issues
Cool down with 1 mile around track and stretches held 30"
WU: 1 mile, then did about 10 minutes of dynamic stretches, finished with a few strides
workout: 8X1 mile tempo run around track; average time was 6:51
It was in the upper 80s, but managed to workout without any heat issues
Cool down with 1 mile around track and stretches held 30"
1 PM
cross training 40:00 [4]
Since finishing my speed workout, my strength was a little less during cross training...
20 pull ups
50 floor wipers @ 45lbs dumbells
30 push ups with TRX
30 single arm press with squat (KB) @ 35lbs
20 pull ups
10 chin up with leg in a L shape for core strength
20 pull ups
50 floor wipers @ 45lbs dumbells
30 push ups with TRX
30 single arm press with squat (KB) @ 35lbs
20 pull ups
10 chin up with leg in a L shape for core strength
Sunday Jul 25, 2010 #
12 PM
run/ walk long 5:13:00 [3] 24.0 mi (13:03 / mi)
Elk Park Trail to Pikes Peak Summit back to Elk Park Trail: Felt strong through out. my left ankle though is inflamed, but doesn't bother me when I run.
Saturday Jul 24, 2010 #
recovery run 50:00 [3]
Easy run on Sante Fe Trail to stay loose for my run/hike Elk Park Trail-Summit Pikes Peak and back. Did some strides and dynamic stretches.
Friday Jul 23, 2010 #
cross training 30:00 [3]
25 pull ups
3 sets of 10 dips on the still rings
2 sets of 12 reps of L support still ring pull ups.
GET PUMPED!
3 sets of 10 dips on the still rings
2 sets of 12 reps of L support still ring pull ups.
GET PUMPED!
Thursday Jul 22, 2010 #
Hill Run TM 1:05:00 [4] 7.45 mi (8:43 / mi)
TM Hill Run: pace @ 0815, increase 6% incline for one minute then back down to flat. Continued pattern for 1 hour.
20 minutes of row machine. time not included with log.
20 minutes of row machine. time not included with log.
Wednesday Jul 21, 2010 #
1 PM
medium long run 2:00:00 [3]
Ran and walked up Barr Trail to No Name sign then casually ran down. hehe Hot, 80 plus degrees. Had thunder showers which helped cooled me off. It was good training in the heat because I got in my head to back off on the intensity.
Tuesday Jul 20, 2010 #
4 PM
one minute on, one minute off 55:00 [4]
WU: 15 minutes with strides
30 minutes of 1 min of 6:20 mile pace to 1 of 8:10 mile pace
CD: 10 minutes
Legs were stiff my cross training on Monday, but was able to do this workout...
30 minutes of 1 min of 6:20 mile pace to 1 of 8:10 mile pace
CD: 10 minutes
Legs were stiff my cross training on Monday, but was able to do this workout...
Monday Jul 19, 2010 #
easy run 1:00:00 [3]
Sante Fe Trail. Felt strong even after cross training workout and Sat long run at Leadville. Must be the fact Im training in lower altitude?
10 AM
weight lifting/core 30:00 [5]
slept:8.0
15 reps pullups
50 reps (each side) Floor Wipers with 45lbs dumbells
50 reps, still rings push ups
50 reps, single arm squat. shoulder press
50 reps, box jumps, 1 foot
10 reps, pull ups
All done at home.
50 reps (each side) Floor Wipers with 45lbs dumbells
50 reps, still rings push ups
50 reps, single arm squat. shoulder press
50 reps, box jumps, 1 foot
10 reps, pull ups
All done at home.
Saturday Jul 17, 2010 #
8 AM
Winfield to Leadville Run 9 [4] 45.0 mi ( / mi)
Started at Winfield and end at the dam of Turquoise Lake. Approx mile 45.
Didnt leave aid station as fast as I like. I was traveling in a group. Good training to see the course. It was also HOT!
Didnt leave aid station as fast as I like. I was traveling in a group. Good training to see the course. It was also HOT!
Thursday Jul 15, 2010 #
4 PM
alternating speed run tempo 40:00 [4]
Track work: alternating between pace or 8:15 and 7:20
Got chased off by lightening. Since I am doing a 50 mile training run that's ok. Feeling strong!
Got chased off by lightening. Since I am doing a 50 mile training run that's ok. Feeling strong!
Wednesday Jul 14, 2010 #
4 PM
recovery run 45:00 [3]
Ran on Sante Fe and felt pretty good. On Thursday, I will be doing speed work.
Monday Jul 12, 2010 #
Note
(rest day)
exhausted after a long training weekend...Need to prepare for next weekend 50 miler
Sunday Jul 11, 2010 #
Mt Massive 14er 3:15:00 [4]
Power hiked up: 2 hrs 13 minutes
on the way down, ran most of the way. After doing the double crossing on saturday, felt good on Sunday. Of course my quads were tired, but that is natural.
on the way down, ran most of the way. After doing the double crossing on saturday, felt good on Sunday. Of course my quads were tired, but that is natural.
Saturday Jul 10, 2010 #
Hope Pass Double Crossing 5:13:00 [4] 24.0 mi (13:03 / mi)
Started at Twin Lakes ran up the hwy a couple miles to avoid the river the first time but on the way back did the crossing. Felt strong on both passes. I even did 50 push ups before moving on to Winfield.
Crossed the river to Twin Lakes section after coming down Hope pass second time. Though I got confused as to where I should cross. After crossing, ran through the marsh and found myself back on the Hwy. At the hwy had to run a mile back to parking lot
1:30 up the Hope Pass 1st time; time doesn't include run from Twin lakes
1 hour the second time up Hope Pass. Time doesn't include run from Wifield.
Crossed the river to Twin Lakes section after coming down Hope pass second time. Though I got confused as to where I should cross. After crossing, ran through the marsh and found myself back on the Hwy. At the hwy had to run a mile back to parking lot
1:30 up the Hope Pass 1st time; time doesn't include run from Twin lakes
1 hour the second time up Hope Pass. Time doesn't include run from Wifield.
Friday Jul 9, 2010 #
1 PM
recovery run 45:00 [3]
Thursday Jul 8, 2010 #
60:00 Hill Progression run on TM hills 1:10:00 [4] 7.0 mi (10:00 / mi)
09:05 mile pace. went up 1% incline each .25 mile. Continued progression until I completed 10% incline then started back down and repeated the whole process until hour was up. CD for 10 min.
Tuesday Jul 6, 2010 #
Note
weight:163lbs
Flat Cruise Intervals: On track, WU 15 min with strides
6 X1 mile repeats with 2 min recovery in between
06:44
06:40
06:35
06:48
06:44
06:49
CD: 15 minues
6 X1 mile repeats with 2 min recovery in between
06:44
06:40
06:35
06:48
06:44
06:49
CD: 15 minues
Monday Jul 5, 2010 #
4 PM
recovery run 47:00 [3]
Sante Fe Trail....
I am also including my cross training:
Pull ups: 15 reps/set1
still ring push ups: 30 reps/set1
floor wipers: 30 reps/set1 @ 45 lbs dumbell
kettle ball single arm press: 15 reps ea arm/ set1 @ 35lbs
Pull ups: 10 reps/ set2
Pull ups: 12/ set 3
still ring push ups: 30 reps/set 2
floor wipers: 30 reps/set 2 @ 45lbs dumbells
kettle ball single arm press: 15 reps ea arm/ set2 @ 35lbs
pull ups: 10 reps
I am also including my cross training:
Pull ups: 15 reps/set1
still ring push ups: 30 reps/set1
floor wipers: 30 reps/set1 @ 45 lbs dumbell
kettle ball single arm press: 15 reps ea arm/ set1 @ 35lbs
Pull ups: 10 reps/ set2
Pull ups: 12/ set 3
still ring push ups: 30 reps/set 2
floor wipers: 30 reps/set 2 @ 45lbs dumbells
kettle ball single arm press: 15 reps ea arm/ set2 @ 35lbs
pull ups: 10 reps
Sunday Jul 4, 2010 #
3 PM
easy run 1:30:00 [3]
On a job in Aurora, CO so I found a off road trail not too far from where I was playing that night. Didn't have time to do 3 hours as scheduled for my training, but I guess it was better than not doing it...
Saturday Jul 3, 2010 #
7 AM
easy run with hills 3:00:00 [3] +1567ft
Rampart Reservoir. Nice run. temperature at little warmer than running it in December. Added some hill repeats to get 3 hours in. In other words, finished course under 3 hours so I added some hill repeats.
Friday Jul 2, 2010 #
11 AM
recovery run 1:00:00 [3]
ran from my house onto Sante Fe Trail and back. 84 degrees F.
Thursday Jul 1, 2010 #
3 PM
easy run with hills 2:00:00 [4] +2827ft
Ran up Barr Trail to the 7.5 mile marker to Summit Pikes Peak ( 64 min) Ran back down to car which was near down town Manitou Springs shopping area. Took about 12 min to get to the start of trail. Stopped clock at 2 hours once I was off the trail and just walked back to car. Stretched... It was in the upper 80s. Despite the heat, felt strong!