Training Log Archive: cktrahanIn the 31 days ending Oct 31, 2010:
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| 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 | ||||||||||||||||
Saturday Oct 30, 2010 #
Run 2:00:15 [2] 12.0 mi (10:01 / mi)
shoes: Inov-8 295's
HCM trails. trails with Larry. Nice pace, time went fast with a lot of chit-chat and no stopping at all. good, relaxed day with great weather.
felt fresh this morning. could be the new plan of taking Friday off. I'll keep monitoring for a while and see if I keep feeling better on Saturdays...
felt fresh this morning. could be the new plan of taking Friday off. I'll keep monitoring for a while and see if I keep feeling better on Saturdays...
Thursday Oct 28, 2010 #
Run 39:38 [2] 5.0 mi (7:56 / mi)
shoes: Brooks Launch - Black
Memorial. probably a little too fast but the weather was better and i felt ok. not great, but ok. actually, what's really difficult is the cardio. the muscles seem to be ok but after 10 days, the cardio is hurting. going a little faster than usual is probably not too bad when i'm trying to open up the lungs again.
Wednesday Oct 27, 2010 #
Run 1:00:00 [3] 7.5 mi (8:00 / mi)
shoes: Brooks Launch - Black
KW. 3 mile progressive run. 7:55, 7:47, 7:35. plus the run there and back and two mile warm-up before the workout.
Got a little shafted at KW. I was hoping for an interval day where i could pull out at anytime and take lots of breaks. I only wanted about 2 miles max during the workout part. not to happen. anyway, even though the times were by no means blazing, it felt like i was running about a minute a mile faster than i was. this is going to be a long road back to fitness after the 10 day layoff.
i thought the layoff was going to rejuvenate me and give me some inspiration. if anything, it's had the opposite effect. I have minimal desire and everything just hurts.
Got a little shafted at KW. I was hoping for an interval day where i could pull out at anytime and take lots of breaks. I only wanted about 2 miles max during the workout part. not to happen. anyway, even though the times were by no means blazing, it felt like i was running about a minute a mile faster than i was. this is going to be a long road back to fitness after the 10 day layoff.
i thought the layoff was going to rejuvenate me and give me some inspiration. if anything, it's had the opposite effect. I have minimal desire and everything just hurts.
Tuesday Oct 26, 2010 #
Run 51:25 [2] 5.0 mi (10:17 / mi)
shoes: Asics Hyper Speed 4
HCM trails. nice and comfortable run with Miles on the trails. trying to get back into it after the long layoff. had some weird aches and pains but overall things were alright.
Sunday Oct 24, 2010 #
Hiking 3:00:00 [2] 7.0 mi (25:43 / mi)
Riquewihr into the mountains and Strasbourg.
Tuesday Oct 19, 2010 #
Hiking 5:00:00 [2] 10.0 mi (30:00 / mi) +500ft 28:39 / mi
Ottrott to Obernai, around Obernai and back and about a mile up toward Odile with NB and back.
Monday Oct 18, 2010 #
Hiking 7:00:00 [2] 15.0 mi (28:00 / mi) +3000ft 23:32 / mi
Ottrott to Mt. St. Odile, the entire Mur Paien, to Chateau Ottrott (Rathsamhausen), and back. ~ 3,000 ft. climbing.
Friday Oct 15, 2010 #
Run 1:02:02 [2] 7.5 mi (8:16 / mi)
shoes: Brooks Launch - Black
Sabine. nice and easy run. felt good. getting warm, though. high today is supposed to be 85. yep, on October 15, it's going to be 85. it was cool enough this morning, though, only about 72-74.
Thursday Oct 14, 2010 #
Run 1:05:52 [2] 8.0 mi (8:14 / mi)
shoes: Brooks Launch - Black
Memorial x2. easy pace recovery run. heart rate was too high for the effort but i didn't have much of a recovery after last night's hard KW workout. things should be better by tomorrow morning.
Wednesday Oct 13, 2010 #
Run 1:00:00 [3] 9.0 mi (6:40 / mi)
shoes: Asics Hyper Speed 4 #2
KW. Just as a reminder to my future self reading this, I use one hour as a default time for all KW days. It's just too hard to figure all the actual running time.
Very hard day but good to get back into the swing of things. Spotts Park workout. 3-speed fartlek - continuous for 30 minutes on about a 600+ meter loop. If I had known that it was going to be so long and I would run more than 4 miles during the workout portion, I would NOT have ran the extra waugh/ shepherd loop before the workout.
Very hard day but good to get back into the swing of things. Spotts Park workout. 3-speed fartlek - continuous for 30 minutes on about a 600+ meter loop. If I had known that it was going to be so long and I would run more than 4 miles during the workout portion, I would NOT have ran the extra waugh/ shepherd loop before the workout.
Tuesday Oct 12, 2010 #
Run 57:09 [2] 6.0 mi (9:32 / mi)
shoes: Asics Hyper Speed 4
HCM trails. Green/endless loop. very easy jog to get back into the swing of things. felt tight for a while but it sorted itself out after a little while. otherwise, it was just fine. pretty warm today.
Thursday Oct 7, 2010 #
Run 1:00:00 [3] 7.5 mi (8:00 / mi)
shoes: Asics Hyper Speed 4 #2
KW substitute interval workout at memorial. 8 x .5 mile w/ 90-120 sec rest.
1.75 mile warm-up
3:11; 3:10; 3:10; 3:15; 3:15; 3:08; 3:14; 3:12
1.75 mile cool down
negatives: i went with the intention to run 10 x .5 mile but after the first one i made the mistake of thinking about how i had 9 left instead of just thinking about the second interval. i freaked out because it was already hurting after 1 and I caved.
positives: i was really hoping to do them in all in 3:10-3:15 and i did. averaged around 3:11-3:12. also realized that although it's harder to do when i'm running alone, i can push myself to run hard when i need to.
1.75 mile warm-up
3:11; 3:10; 3:10; 3:15; 3:15; 3:08; 3:14; 3:12
1.75 mile cool down
negatives: i went with the intention to run 10 x .5 mile but after the first one i made the mistake of thinking about how i had 9 left instead of just thinking about the second interval. i freaked out because it was already hurting after 1 and I caved.
positives: i was really hoping to do them in all in 3:10-3:15 and i did. averaged around 3:11-3:12. also realized that although it's harder to do when i'm running alone, i can push myself to run hard when i need to.
Tuesday Oct 5, 2010 #
Run 1:21:25 [2] 10.0 mi (8:09 / mi)
shoes: Brooks Launch - Black
Sabine x2 +. solid easy-pace run. strong pace but didn't push too hard to the point of not being able to run tomorrow. at least, i hope i didn't... very, very salty at the end for some reason. very concentrated... pretty strange.
Monday Oct 4, 2010 #
Run 1:06:37 [2] 8.5 mi (7:50 / mi)
shoes: Brooks Launch - Black
memorial x2. it's marathon week and NB isn't going to KW so I thought I'd take this week off, too, and just do my own thing for a couple of days. Don't really know what you'd call it, one mile on, one mile off... sort of an aerobic workout, more than anything. anyway, something different. last mile was surprisingly not as hard as i thought it would be. felt pretty comfortable, actually.
1.25 miles @ 8:15-8:30 pace
1 mile @ 7:33
1 mile @ 8:15-8:30
1 mile @ 7:14
1 mile @ 8:15-8:30
1 mile @ 7:23
1.25 miles @ 8:15-8:30
1 mile @ 6:38
1.25 miles @ 8:15-8:30 pace
1 mile @ 7:33
1 mile @ 8:15-8:30
1 mile @ 7:14
1 mile @ 8:15-8:30
1 mile @ 7:23
1.25 miles @ 8:15-8:30
1 mile @ 6:38
Saturday Oct 2, 2010 #
Run 58:15 [3] 7.5 mi (7:46 / mi)
shoes: Brooks Launch - Black
Sabine. a little toward memorial.
i'm getting into a real fatigue phase right now. it's been a very long, hard summer of running. the plan was to keep it light and run 13 but i felt really heavy and was plodding along. so, i picked up the pace, which felt better, but i simply have no motivation. i just need to stay relatively consistent for 2 more weeks and it's all good. i'm treating this like a tempo run and honestly it was kind of fun to do something different on a saturday and get home at a reasonable time. usually i'm too beat up during the week to try and run fast because to the two KW days, so it was a nice change.
i'm getting into a real fatigue phase right now. it's been a very long, hard summer of running. the plan was to keep it light and run 13 but i felt really heavy and was plodding along. so, i picked up the pace, which felt better, but i simply have no motivation. i just need to stay relatively consistent for 2 more weeks and it's all good. i'm treating this like a tempo run and honestly it was kind of fun to do something different on a saturday and get home at a reasonable time. usually i'm too beat up during the week to try and run fast because to the two KW days, so it was a nice change.
Friday Oct 1, 2010 #
Run 53:57 [2] 6.0 mi (9:00 / mi)
shoes: Asics Hyper Speed 4
HCM trails. Green/endless loop. Fun, effortless. 2nd time in a row i've gone under 54 (last time was sub-53) on that route. this time was a touch slower but it was also significantly less effort. i felt like i could've gone sub-50 if i had wanted to. made it to Crestwood at exactly 27, so a slight negative split.