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Training Log Archive: cktrahan

In the 31 days ending Mar 31, 2011:

activity # timemileskm+ft
  Run23 22:44:01 160.0(8:32) 257.49(5:18)
  Walking3 3:58:06 15.25(15:37) 24.54(9:42)
  Weights/Gym6 3:00:00
  Total26 29:42:07 175.25 282.04

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Thursday Mar 31, 2011 #

Run 1:05:17 [2] 8.0 mi (8:10 / mi)
ahr:141 shoes: Brooks Launch - Black

Memorial x2. still relatively cool but sunny and warmer than lately. low humidity. HR was real steady but on the high side of the range for most of the run. felt a little slower due to a little accumulated fatigue. Perfect time for a rest day tomorrow.

Wednesday Mar 30, 2011 #

Run 59:20 [2] 7.5 mi (7:55 / mi)
ahr:139 shoes: Saucony Kinvara - Black

Sabine. Cool, overcast weather had me feeling good and humming along. First time I've averaged sub-8 minute pace while in my HR zone. Felt good.

Tuesday Mar 29, 2011 #

Run 26:00 [3] 3.5 mi (7:26 / mi)
shoes: Saucony Kinvara - Black

Memorial.

Monday Mar 28, 2011 #

Run 1:04:20 [2] 8.0 mi (8:02 / mi)
ahr:143 shoes: Brooks Launch - Black

Memorial x2. cool, overcast, steady HR. Very good, relaxed run. Nice way to start the week.

Sunday Mar 27, 2011 #

Walking 2:00:00 [2] 7.5 mi (16:00 / mi)
shoes: Saucony Kinvara - Black

Sabine/spotts/detering. Great Sunday walk with NB. Started off really warm and cooled off considerably when it clouded over. Relaxing and invigorating at the same time.

Saturday Mar 26, 2011 #

Run 2:03:05 [2] 13.5 mi (9:07 / mi)
shoes: Inov-8 295 - black

Roads/HCM trails. About 5 miles total on roads at around 8/8:15 pace and the rest on trails. Great morning with the trail group. Very strong group led by Larry. Consistent running at a good pace. Very humid. Longest run since Bandera and sweatiest run since last October.

Thursday Mar 24, 2011 #

Run 51:38 [2] 6.0 mi (8:36 / mi)
ahr:139 shoes: Saucony Kinvara - Black

Home/green trail and back. cooler than the last couple of days. most of the soreness is gone and the fatigue is better. nice day.

Weights/Gym 30:00 [3]

Gym. Extreme low energy day.

Tuesday Mar 22, 2011 #

Run 1:03:41 [2] 7.5 mi (8:29 / mi)
ahr:139 shoes: Brooks Launch - Black

Sabine. Oh. My. Gravy. That was hard. extremely sore from yesterday's weights. Couldn't keep my HR consistent b/c i couldn't really run. ugh. Need to switch monday and tuesday runs around. go longer on monday and shorter on tuesday after monday's weights. getting hotter every day. yippee.

Monday Mar 21, 2011 #

Run 45:15 [2] 5.5 mi (8:14 / mi)
ahr:141 shoes: Brooks Launch - Black

Memorial. Felt sluggish today. had a hard time running in my HR b/c it felt too fast. ugh. but, it was pretty warm this morning. picked it up over the last 400 meters and my HR actually went down one bpm. efficiency, maybe?

Weights/Gym 30:00 [3]

Gym. went hard on legs, easier on upper body. Going to do the opposite on Thursday and see how that works. Still experimenting.

Sunday Mar 20, 2011 #

Walking 58:52 [3] 4.0 mi (14:43 / mi)
shoes: Inov-8 295 - black

To/From run at footbridge. Great day for walking. felt really good.

Run 47:25 [2] 5.0 mi (9:29 / mi)
shoes: Inov-8 295 - black

HCM trails. Really nice sunday trails with Miles. Nice pace but relaxed. good weather and good run. still warm but less humid this afternoon.

Saturday Mar 19, 2011 #

Run 1:24:05 [2] 9.5 mi (8:51 / mi)
ahr:130 shoes: Saucony Kinvara - Black

Sabine. Very nice and relaxed saturday morning run with Miles. Got to explore the new bike paths off of the new pedestrian bridges at Montrose. Really nice morning. Great temp but humid.

Thursday Mar 17, 2011 #

Run 41:00 [2] 5.0 mi (8:12 / mi)
ahr:142 shoes: Brooks Launch - Black

Memorial. First six-day in a row running since before Bandera, about 2 and a half months. I've been keeping it real slow and easy with the HR training but I have a lot of accumulated fatigue from this week and it clearly shows in the slower pace for my normal HR. Really looking forward to tomorrow's rest day.

Weights/Gym 30:00 [3]

Gym. Better today. Went as heavy as last week but a lot faster. I'm pretty shattered. Tomorrow can't come soon enough.

Wednesday Mar 16, 2011 #

Run 57:28 [2] 6.0 mi (9:35 / mi)
ahr:134 shoes: Inov-8 295's

HCM trails. endless/green loop with Miles. Terrific mid-week run. relaxed and good weather. Though, I'm definitely starting to feel the effects of the first consistent week since January.

Tuesday Mar 15, 2011 #

Run 1:00:31 [2] 7.5 mi (8:04 / mi)
ahr:141 shoes: Brooks Launch - Black

Sabine. great weather day. humidity dropped. cool and sunny. starting to feel more accumulated fatigue as it's harder to keep my HR steady. but nice run overall.

Monday Mar 14, 2011 #

Run 44:18 [2] 5.5 mi (8:03 / mi)
ahr:142 shoes: Brooks Launch - Black

Memorial. Odd weather day. Cool weather but very humid. Otherwise, pretty easy run.

Note

Didn't go to the gym so I did core, push-ups and front squats at home. Also, did some of the rehab exercies.

Sunday Mar 13, 2011 #

Run 56:12 [2] 5.5 mi (10:13 / mi)
shoes: Inov-8 295 - black

HCM trails. very nice sunday afternoon trails with Miles. felt pretty good.

Saturday Mar 12, 2011 #

Run 1:00:08 [2] 7.5 mi (8:01 / mi)
ahr:142 shoes: Brooks Launch - Black

Sabine. Beautiful weather morning. note to self: never lift weights the day before a scheduled long run. I had all I needed as far as cardio and energy, but the legs, arms, chest, everything just wouldn't cooperate. felt like running on wet noodles. Had to cut it short by about 5-6 miles. otherwise, everything was pretty right on the money.

Friday Mar 11, 2011 #

Weights/Gym 30:00 [3]

Gym. Lifted a little heavier today but I was moving slowly and dragging ass a little. Got it done, though, and that's something.

Thursday Mar 10, 2011 #

Run 1:10:03 [2] 8.0 mi (8:45 / mi)
ahr:142 shoes: Inov-8 295 - black

Road/trails. 2 miles roads to/from trail. 6 miles trail green/endless loop. Cool, perfect weather and sore legs kept my HR low. I couldn't really run fast enough to get it where I wanted it. But, it was still a good run and a perfect weather day.

Wednesday Mar 9, 2011 #

Note

Too sore from the weights and rehab to run. Hamstrings and inner thighs were sore to the touch and running was too painful. Plus, I felt really rundown so I took a zero day.

Tuesday Mar 8, 2011 #

Run 46:20 [2] 5.5 mi (8:25 / mi)
shoes: Brooks Launch - Black

gym. went to the gym after a full hour of exercises at rehab. didn't want to make another trip so i combined running and weights at once. not a grand idea... i was tired. running was pretty easy. nothing to report but immense boredom from the dreadmill.

Weights/Gym 30:00 [3]

gym. didn't wait long enough after an hour of rehab exercises then running. went right to the weights and i was really tired. not sure i got a lot out of it, but i pushed as much as i could, knowing that i'll be back on thursday.

Monday Mar 7, 2011 #

Run 1:06:48 [2] 8.0 mi (8:21 / mi)
ahr:145 shoes: Brooks Launch - Black

Memorial x2. cool but humid. overcast was nice. kept HR very consistent for a change. even effort run... felt fine.

Sunday Mar 6, 2011 #

Walking 59:14 [2] 3.75 mi (15:48 / mi)
shoes: Brooks Launch - Black

Grapevine. Great Sunday walk at a pretty honest pace with NB and sherri.

Saturday Mar 5, 2011 #

Run 1:08:38 [2] 8.5 mi (8:04 / mi)
ahr:147 shoes: Brooks Launch - Black

Grapevine. cool but very, very windy. painfully windy. temp was only low 40's but windchill was firmly in the 20's. HR got a little away from me but not too bad. decent run.

Thursday Mar 3, 2011 #

Run 1:04:01 [2] 7.5 mi (8:32 / mi)
shoes: Brooks Launch - Black

Sabine. rough day, real rough... avg HR 144.

Weights/Gym 30:00 [3]

Gym. felt really weak at first. No strength in my upper body and I really struggled through. Went harder on the legs and pushed to a good fatigue.

Wednesday Mar 2, 2011 #

Run 53:26 [2] 6.0 mi (8:54 / mi)
shoes: Brooks Mach XI

HCM trails. endless/green loop. avg HR 143. first time on the trails with the HRM. a little strange. if my HR goes up and I let off just a little, my HR goes way down, disproportionately. on one hand, i feel like it's a more consistent effort on the trails. on the other hand, once i get out of the sweet spot, it's difficult to get back to an even consistent HR.

Tuesday Mar 1, 2011 #

Run 45:02 [2] 5.5 mi (8:11 / mi)
shoes: Brooks Launch - Black

Memorial. Beautiful weather. Avg. HR 142. felt a little faster toward the end of the run. not sure what that means, maybe I'm getting a little fitter and my HR doesn't spike at the end of runs so i don't have to slow down so much to stay in the zone... just a guess.

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