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Training Log Archive: cktrahan

In the 29 days ending Feb 29, 2012:

activity # timemileskm+ft
  Run19 17:43:34 116.25(9:09) 187.08(5:41)
  Yoga3 3:45:00
  Total22 21:28:34 116.25 187.08

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Wednesday Feb 29, 2012 #

Run 53:35 [2] 6.0 mi (8:56 / mi)
shoes: Saucony Kinvara 2 - grey/red

Home to Sabine. Exceptional fatigue set in today. The legs were just dead. I even had to take a couple of walk breaks, explaining the unusually slow average pace. But, miles are miles and I anticipated feeling a bit worked for a couple of weeks while I increase the mileage.

Tuesday Feb 28, 2012 #

Run 51:00 [2] 6.0 mi (8:30 / mi)
shoes: Saucony Kinvara 2 - grey/red

Memorial. A little tired today. Must be a KW hangover. Also, was sweating profusely. Nothing new about that but it was too much for 66 degrees. Of course, accuweather claims there's 100% humidity right now, so that may have something to do with it. So maybe I got a little dehydrated...

Monday Feb 27, 2012 #

Run 1:00:00 [3] 6.0 mi (10:00 / mi)
shoes: Saucony Kinvara 2 - grey/red

KW - 2.5 mile warm up, 30 min continuous uphill relays on cloverleaf #2 at sub-5k pace, 1 mile cool down.

Sunday Feb 26, 2012 #

Run 42:35 [2] 5.25 mi (8:07 / mi)
shoes: Saucony Kinvara 2 - grey/red

Memorial. Warm mid-day run. Felt fine. A little tired but nothing exceptional.

Saturday Feb 25, 2012 #

Run 1:51:30 [2] 10.0 mi (11:09 / mi)
shoes: Saucony Kinvara 2 - black

Trails/to from home. Great temps. Great group. Good run.

Thursday Feb 23, 2012 #

Run 49:00 [2] 6.0 mi (8:10 / mi)
shoes: Saucony Kinvara 2 - grey/red

Memorial. Faster pace but it felt easy until mile 4 when I hit a strong head wind for about .75 mile. Then I got tired trying to maintain the pace. Overall, felt fine.

Wednesday Feb 22, 2012 #

Run 46:07 [2] 5.5 mi (8:23 / mi)
shoes: Saucony Kinvara 2 - grey/red

Memorial. Warm and humid, ugh. A tiny preview of the impending doom that is summer. Otherwise, not a bad run.

Tuesday Feb 21, 2012 #

Yoga 1:15:00 [3]

Joy Yoga. Vet appt and subsequent errands in the morning kept me from running in the a.m. So, I opted to let the last of my post massage soreness fade and only go to yoga. Really hard class by Natalie. Felt like fighting a bear and after it was over I was completely worked.

Monday Feb 20, 2012 #

Run 47:30 [2] 5.5 mi (8:38 / mi)
shoes: Saucony Kinvara 2 - black

Sabine. A little stiff from yesterday's long run but still felt pretty good. Took it nice and easy.

Sunday Feb 19, 2012 #

Run 1:44:00 [2] 12.0 mi (8:40 / mi)
shoes: Saucony Kinvara 2 - grey/red

White Oak trail/ memorial. Really nice weather. Felt great to get a solid run in, something I haven't done in a while. It certainly wasn't blazing but I felt comfortable and easy the whole time. Longest run since I got hurt back in September. A real confidence builder with a big negative split. Last 3 miles were under 8:20 and final mile was at 8. Still felt easy.

Saturday Feb 18, 2012 #

Yoga 1:15:00 [3]

Joy yoga. Long run was rained out so we went to the intermediate/advanced class taught by Michelle. Pretty good class

Thursday Feb 16, 2012 #

Run 44:38 [3] 5.25 mi (8:30 / mi)
shoes: Saucony Kinvara 2 - black

Sabine. Speed day.

1.5 warm-up/cool down

KW pyramid w/o

.1 hard - 1 min slow jog, .2 hard - 2 min ", .3 hard - 3 min ", .4 hard - 4 min ",
.4 hard - 4 min ", .3 hard - 3 min ", .2 hard - 2 min ", .1 hard - 1 min ".

the .1 and .2's were pretty fast. the first .3 was fast. I don't know how the rest went but it felt ridiculously hard. hard workout. I'll definitely feel this one.

Wednesday Feb 15, 2012 #

Yoga 1:15:00 [3]

Joy yoga. Tough class with Katalin. Needed to work out some kinks though and it helped.

Tuesday Feb 14, 2012 #

Run 47:35 [2] 5.5 mi (8:39 / mi)

Memorial. Recovery-ish day on tired and stiff legs. Feel pretty decent, all in all.

Monday Feb 13, 2012 #

Run 1:00:00 [3] 4.5 mi (13:20 / mi)
shoes: Saucony Kinvara 2 - black

KW. 30 min continuous. 12 x really fast hills, ~ sub-6 min pace and faster for ~300 meters. Walk between.

Sunday Feb 12, 2012 #

Run 27:48 [2] 3.5 mi (7:57 / mi)
shoes: Saucony Kinvara 2 - grey/red

Memorial. Cool weather is always good but the second most important factor for me is clearly the time of day that I run. Today, the combination of late afternoon and cold was right on the money. No effort.

Depending on the weather, time of day could mean 10-20 sec per mile. Late afternoon is best, then early evening, mid-morning, early morning, and the worst is running in the middle of the day. That 12-2pm time just kills me.

Saturday Feb 11, 2012 #

Run 1:37:31 [2] 10.5 mi (9:17 / mi)
shoes: Saucony Kinvara 2 - black

Memorial and HCM trails. 5.5 on the loop with Thomas and the rest on the trails. Nice and cold but a sharp wind. Not fast but lots of good volume. Felt good after the run with no issues. Energy was level throughout. Time is running time only. The loop miles were around 8:30 avg pace.

Thursday Feb 9, 2012 #

Run 45:30 [2] 5.5 mi (8:16 / mi)
shoes: Saucony Kinvara 2 - black

Memorial. Amazing weather morning. Very cool, no wind. Perfect. Even with terrible legs.

Wednesday Feb 8, 2012 #

Run 27:00 [2] 3.0 mi (9:00 / mi)
shoes: Saucony Kinvara 2 - black

Sabine. Short run with NB, but we quit early because we both felt like crap.

Tuesday Feb 7, 2012 #

Run 46:15 [2] 5.25 mi (8:49 / mi)
shoes: Saucony Kinvara 2 - black

Memorial. Recovery day. Pretty stiff but not sore, per se. Just a little tired w/o a full 24 hr. between runs.

Monday Feb 6, 2012 #

Run 1:00:00 [3] 6.0 mi (10:00 / mi)
shoes: Saucony Kinvara 2 - black

KW. First day of hills with KW.

2.5 mile warm up

3 mile @ modified cloverleaf for hills only. 6-7 min/pace on grass. slow jog and walk the rest.

.5 mile cool down.

core.


Fuuuuuuck. It's been a while. Got a long way to go.

Wednesday Feb 1, 2012 #

Run 42:00 [3] 5.0 mi (8:24 / mi)
shoes: Saucony Kinvara 2 - black

Sabine. KW-style speed.

w/u - 1 mile 8:30

run - 2 miles 7:33 avg

c/d - mile 9-ish...

Completely crap day for me. Every second was a struggle with dead legs, cough, cold, and conditioning. I have to turn the corner soon... I hope.

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