Training Log Archive: nolimitIn the 7 days ending Jun 30, 2013:
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Sunday Jun 30, 2013 #
10 AM
long/steep/ runable hills long 6:00:00 [3] 28.0 mi (12:51 / mi) +4024ft 11:19 / mi
Humid, about 80 degree weather with partly sunny conditions. was running on access dirt roads in a state forrest park. Was glad to accomplish your desired elevation gain at the end.
I trainned exclusively with solid food this time with NO GUs. Salt potatoes, Nuttela sandwiches and gluten free spice cakes. consumed water and SUCCEED! as well.
by 5 hours my hip flexors were toast. Even the down hills felt like work! I am thinking I need to really focus on hip flexor maintenance (stretches, foam roller, and chiropratic care).
I trainned exclusively with solid food this time with NO GUs. Salt potatoes, Nuttela sandwiches and gluten free spice cakes. consumed water and SUCCEED! as well.
by 5 hours my hip flexors were toast. Even the down hills felt like work! I am thinking I need to really focus on hip flexor maintenance (stretches, foam roller, and chiropratic care).
Saturday Jun 29, 2013 #
10 AM
easy run with rolling hills 1:05:00 [1]
Thursday Jun 27, 2013 #
6 PM
Threshold/Vo2 combo workout (run3) 1:15:00 [4] 8.5 mi (8:49 / mi)
WU15 min
15 min, 06:55 pace, flat on TM
5 min recovery run
10X1 min hill repeats (08:00 @ 8% incline) with 2 min recovery in between
cool down 15 min
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Sweated my tail on this one: wasn't too hard that it will leave me tired dead the next day, but since VT will nothing but up and down, this was a good one!!
15 min, 06:55 pace, flat on TM
5 min recovery run
10X1 min hill repeats (08:00 @ 8% incline) with 2 min recovery in between
cool down 15 min
_____________________________________
Sweated my tail on this one: wasn't too hard that it will leave me tired dead the next day, but since VT will nothing but up and down, this was a good one!!
Tuesday Jun 25, 2013 #
6 PM
easy run with rolling hills 1:30:00 [1] 9.25 mi (9:44 / mi)
easy rolling trails
Monday Jun 24, 2013 #
cross training 40:00 [4]
comprised of agility run, pullups, broad jumps, slow tempo pushups, 300 yard shuttle run, heel claps (feet touch above the bar), beeb runs
2 PM
easy run with rolling hills 1:21:00 [1] 8.25 mi (9:49 / mi)