Training Log Archive: nolimitIn the 31 days ending Jul 31, 2011:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||
| 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 | Su | |||||||||||||||||||||||
Sunday Jul 31, 2011 #
Note
(rest day)
Saturday Jul 30, 2011 #
easy run long (Hilly High Altitude Run) 5:05:00 [3] 24.0 mi (12:43 / mi)
finished this course 15 min faster than last year. I forgot my fuel bottle! I only had 2.5 hours of gu with me. So when I got to the top of Pikes Peak, I purchased two big pretzels to finish. It was better than nothing, but the pretzels didn't give me the same energy as my gels of perpetuem did. the last 5 miles I was not as strong. I believe if I had everything, I could have finished sub 5 hours easily!
Friday Jul 29, 2011 #
Note
(rest day)
did a little run and stretching and got an hour massage (needed it after doing two 50's)
Thursday Jul 28, 2011 #
4 PM
Hill Run 1:15:00 [3]
was suppose to run for 1:15:00 up Rampart Range Rd but had to turn around at 40:00 with lightening storm headed my way....
Wednesday Jul 27, 2011 #
6 AM
easy run 1:30:00 [3]
easy run on post
Tuesday Jul 26, 2011 #
6 AM
3 segmented tempo run 1:30:00 [4] 11.0 mi (8:11 / mi)
30 min ultra pace (10:30)
30 min easy pace ( 08:30)
30 marthon-lactic threshold ( 06:48)
cool down...easy run with stretches
All done on a track for consistancy...
30 min easy pace ( 08:30)
30 marthon-lactic threshold ( 06:48)
cool down...easy run with stretches
All done on a track for consistancy...
5 PM
cross training 1:00:00 [5]
rowing maching, medicine ball thrusts, pull ups, medicine ball slams, burbees, and 100 situps with 10lb medicine ball....
Monday Jul 25, 2011 #
6 AM
easy run 1:30:00 [3]
Saturday Jul 23, 2011 #
9 AM
easy run long 3:00:00 [3]
Sante Fe Trail...
Friday Jul 22, 2011 #
7 AM
Incline/Barr Trail 1:15:00 [4]
33:05; was a little slower this time but wasn't feeling sluggish. it was just my pace today since finishing Silver rush on Sunday...
Thursday Jul 21, 2011 #
6 AM
cut down run 1:00:00 [5]
started at 11:00 pace and ended 05:48 pace at 50 min.
10 min recovery run...
10 min recovery run...
Wednesday Jul 20, 2011 #
9 AM
easy run 1:30:00 [3]
Sunday Jul 17, 2011 #
6 AM
Silver Rush 50 race 9:12:00 [4] 50.0 mi (11:02 / mi) +8000ft 9:35 / mi
Saturday Jul 16, 2011 #
7 AM
easy run 30:00 [1]
Friday Jul 15, 2011 #
Note
(rest day)
rest before S.R 50 on Sunday.
Thursday Jul 14, 2011 #
easy run 1:20:00 [3]
Sante Fe trail....
Wednesday Jul 13, 2011 #
9 AM
easy run 1:30:00 [3]
easy, hot run on Sante Fe Trail.
Tuesday Jul 12, 2011 #
easy run 50:00 [3]
10 min easy run
20 min marathon pace
20 min easy run
Done on Sante Fe Trail
20 min marathon pace
20 min easy run
Done on Sante Fe Trail
Monday Jul 11, 2011 #
easy run 1:00:00 [3]
ran through the trails of Palmer Park for the first time.
Sunday Jul 10, 2011 #
10 AM
easy run long 2:00:00 [3]
Falcon Trail...took it easier, it was actually humid and hot! Still sore from last weeks cross training...
Saturday Jul 9, 2011 #
Note
(rest day)
spent the day organizing house, no time for training...still sore!
Friday Jul 8, 2011 #
Note
(rest day)
Moving day..not only that my biceps, lats and forearm are still trashed from Navy Seal workout...
Thursday Jul 7, 2011 #
8 AM
Hill Run (Barr Trail) 1:20:00 [3]
W.U run from Memorial Park
30 min easy run up Barr Trail then back to car
cool down with stretches...
30 min easy run up Barr Trail then back to car
cool down with stretches...
Wednesday Jul 6, 2011 #
11 AM
cross training (Navy Seal Circuit...) 1:15:00 [5]
slept:8.0 weight:159lbs
Navy Seal workout; Timed
1 mile run, flat on TM : 06:50
10 sets: 20 pull ups, 10 squats, 10 push ups ( only managed 1 set of 20 pull ups. the remaining sets were 10 reps...)
1/2 mile run, 3% grade on TM; 7:48
50 deadlift to overhead. Used a bar bell (45lbs)
1/4 mile run, 6% grade TM: 8:00
10 sets: 10 reps of 20lbs medicine ball slams to 10 burbees...
1 mile run, flat on TM: 0700
100 sit ups with 10lb medicine ball; feet not supported!
Time Finished: 56 minutes!
Now it is time to throw up!
1 mile run, flat on TM : 06:50
10 sets: 20 pull ups, 10 squats, 10 push ups ( only managed 1 set of 20 pull ups. the remaining sets were 10 reps...)
1/2 mile run, 3% grade on TM; 7:48
50 deadlift to overhead. Used a bar bell (45lbs)
1/4 mile run, 6% grade TM: 8:00
10 sets: 10 reps of 20lbs medicine ball slams to 10 burbees...
1 mile run, flat on TM: 0700
100 sit ups with 10lb medicine ball; feet not supported!
Time Finished: 56 minutes!
Now it is time to throw up!
Tuesday Jul 5, 2011 #
11 AM
Marathon Pace 1:30:00 [4]
I think I slowed down a little towards the end. the temp was in the 80s
should have did this early in the morning
should have did this early in the morning
Monday Jul 4, 2011 #
easy run 1:30:00 [3]
Saturday Jul 2, 2011 #
8 AM
Incline/Barr Trail 4:00:00 [4] 23.5 mi (10:13 / mi)
Falcon Trail Loop: Ran all hills, ran hard on the downs...completed first loop in 1:59:46 ( over 20 min faster than last year)
It was in the 80s by the second loop. Slowed down a lot into the second loop. Made a 2.5 mile short cut back to the car. Actually ran out of water. Couldn't believe how hard I was working in which I was consuming more water and food in order to keep up the energy (along with the heat) none the less my hips were stiff...
starting weight 158 and ending weight 155.4
It was in the 80s by the second loop. Slowed down a lot into the second loop. Made a 2.5 mile short cut back to the car. Actually ran out of water. Couldn't believe how hard I was working in which I was consuming more water and food in order to keep up the energy (along with the heat) none the less my hips were stiff...
starting weight 158 and ending weight 155.4
Friday Jul 1, 2011 #
Incline/Barr Trail 1:15:00 [5]
got to the top of the Incline this week at 31:53 (2.5 min faster than last week) the run down was easier and quicker than last week.