Training Log Archive: nolimit

With my lactate threshold workouts and focusing on my cadences, I did the first loop of the Falcon Trail the fastest to date. I wasn't trying to break records just trying to take it easy for the Moab 34 miler in 2 weeks.

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!

Flacon Trail walk after finishing with the Falcon Trail long run.

Focused on running cadence during recovery run. Averaged 180 or more without feeling like I was running fast. Though it felt akward because I have never done something this before. None the less, this will keep me focused "on keeping the beat" when running in any kind of terrain while running!

Left facia lata, iliotibial tract: I believe the muscle became inflamed when I kicked up 80 lbs dumbbell into position for the decline bench press. Other than that, I would have done an hour easy recovery run. I will try for a run Saturday.

20 min. warm up: 8:30 mi

3 X 1 mi repeats 6:58 surges with 4 min recovery in between surges

incline 1.5-2.0

20 min Cool down

Above calculations may not be accurate. Accidentally hit stop on one of my surges...

Upper body weights using heavy dumbbells, pull up bar and adding stabilizer postures to work my core during the workout.

80 LBS dumbbells for incline press

100 LBS seated rows

pull ups, bringing legs to "L" position/ negatives when tired

pull ups, doing in and outs with legs while pulling up and down/ negatives when tired

45 LBS standing dumbbell presses: while exercising, stand on one leg and alternate back and forth every couple of reps
Dumbbells not neccessarily heavy, but when only using one leg it feels heavy!

Treadmill Tempo: 20 minute warm-up, 6 X 20" stride, 30 min tempo, averaging 10:00 pace at 5% incline. I started out at 08:49 for 3 min then powered down to 09:36 and finally settled on 10:00. At this pace I was still working hard, but could mentally and physical stay relaxed!

Cool down for 10 minutes and stretched.

Afterwards, I consumed 2 scoops of Endurox Recovery Drink with water.

1 hour treadmill walk, incline 15%, 3.5 with 5 x 30" at 4.8
Never sweated so much on those surges!