Training Log Archive: cktrahanIn the 31 days ending Jul 31, 2011:
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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 Jul 30, 2011 #
Run 3:07:24 [2] 16.8 mi (11:09 / mi)
shoes: Inov-8 295 - black
HSP. Humid, sticky day at the park with Miles, but it could've been worse for sure. It beat staying in town and trying to run the HCM trails again, by a very long way. Plus, cutting off the part of the 20 mile loop that we hate so much made it pretty darn pleasant out there.
Friday Jul 29, 2011 #
Walking 1:08:33 [2] 5.0 mi (13:43 / mi)
shoes: Saucony Kinvara 2 - Black
Memorial. With temps only in the high 80's and a 'realfeel' of a measly 95, it was a downright pleasant day for a walk.
Thursday Jul 28, 2011 #
Run 41:47 [2] 5.0 mi (8:21 / mi)
shoes: Saucony Kinvara 2 - Black
Gym. Ran on the dreadmill after working out. But, I sure as hell enjoyed the air conditioning... Easy pace. Felt fine, though really tired for about the first 1.5 miles after lifting the weights.
Weights/Gym 30:00 [3]
Gym. Circuit weights.
Wednesday Jul 27, 2011 #
Run 1:07:33 [2] 7.5 mi (9:00 / mi)
shoes: Saucony Kinvara 2 - Black
Sabine. Total body fatigue + extreme death heat = slow
The way things are now, I think Thursday has to be a relatively short walk/slow jog and Friday is walking. I don't want to be completely blown up before HSP this weekend.
The way things are now, I think Thursday has to be a relatively short walk/slow jog and Friday is walking. I don't want to be completely blown up before HSP this weekend.
Tuesday Jul 26, 2011 #
Run 54:35 [2] 6.0 mi (9:06 / mi)
shoes: Saucony Kinvara - Black
HCM trails. endless/green. Good effort and pacing today. Moderate 28:01 to the fence and a nice negative split of 26:34 back to the bleachers. Felt controlled and consistent. Legs were heavy but still responded.
Yoga 1:15:00 [3]
Joy Yoga. Another hard class, though different. More strength type work than anything else. Almost like going to the gym in that you'd work really hard then rest, over and over.
Monday Jul 25, 2011 #
Run 1:15:38 [2] 8.0 mi (9:27 / mi)
shoes: Saucony Kinvara - Black
Memorial x2. First 4 miles were at an honest, reasonable pace (8:25) and I actually felt pretty good. But, the hamstrings started cramping a bit at the beginning of the 5th mile. Yoga, running, and the gym all combined likely have my hamstrings a little overworked so instead of risking injury or getting ridiculously tired and not being able to run tomorrow, I decided to walk/jog home. Mostly walking with a few short/slow 2-3 minute jogs thrown in. By the time I got home the cramps were gone and I felt pretty good. Hopefully, I'll be good to go by tomorrow.
Sunday Jul 24, 2011 #
Yoga 1:15:00 [3]
Joy Yoga. Sunday's yoga for runners class. Much smaller turnout than last week. Probably because this chick is so brutal that she scared everyone away. Lots of balance work today, which I really need. Another very hard class.
Walking 2:02:45 [2] 7.5 mi (16:22 / mi)
shoes: Saucony Kinvara - Black
Sabine. Sunday walk with NB. A nice consistent, strong, and medium-effort pace - and so very hot! Very nice walk, though. I do love the Sunday walks.
Saturday Jul 23, 2011 #
Run 2:10:27 [2] 13.5 mi (9:40 / mi)
shoes: Inov-8 295 - black
Memorial loop & HCM trails. Did 2 loops and parking lot then met the group for blair witch, then a final two with Miles on purple/blue. Felt a lot better this week energy-wise. Ate much better Friday night. The humidity on Saturday morning was epic, though... One of the worst days this year for humidity and just stale, dead air.
Friday Jul 22, 2011 #
Weights/Gym 30:00 [3]
Gym. circuit training.
Walking 1:06:15 [2] 5.0 mi (13:15 / mi)
shoes: Saucony Kinvara 2 - Black
Memorial. Didn't have it in me to run today so I opted for a really solid walk. It felt great. I love walking.
Thursday Jul 21, 2011 #
Run 1:14:15 [2] 8.0 mi (9:17 / mi)
shoes: Brooks Mach XI
HCM trails. Home/green/endless. Felt great through halfway but the heat knocked me back on the return. The late start left me dealing with a real feel of 105 or so. Almost identical splits to halfway and then home, which is good, but I was really planning to run a negative and try to pick it up on the way home. Just too hot.
Wednesday Jul 20, 2011 #
Run 1:00:00 [3] 5.5 mi (10:55 / mi)
shoes: Saucony Kinvara 2 - Black
KW. Spott's park. 3 x ~1000+ meters. interval workout. 200 meter jog between. each one faster.
4:17, 4:05, 3:58
Certainly nothing crazy but still a really good workout. Stayed the course and kept the effort level at a high-medium and never went hard. Worked on form and turnover, especially on the uphills.
4:17, 4:05, 3:58
Certainly nothing crazy but still a really good workout. Stayed the course and kept the effort level at a high-medium and never went hard. Worked on form and turnover, especially on the uphills.
Tuesday Jul 19, 2011 #
Run 59:35 [2] 7.0 mi (8:31 / mi)
shoes: Saucony Kinvara 2 - Black
Easy effort on a rainy but much cooler than normal day.
Yoga 1:15:00 [3]
Joy Yoga. Interesting day. Not as brutally non-stop as in the past but significantly more strength and balance work. The balance stuff completely kicked my ass but it's exactly what I need to work on.
Monday Jul 18, 2011 #
Run 1:02:21 [2] 7.5 mi (8:19 / mi)
shoes: Saucony Kinvara 2 - Black
Sabine. Humid but overcast. Still ridiculously hot, though. Just another slog, another survival run, and one day closer to cooler weather.
Saturday Jul 16, 2011 #
Run 2:16:08 [2] 13.5 mi (10:05 / mi)
shoes: Saucony Kinvara - Black
Memorial loop and HCM trails. Felt really rough this morning. Got behind on my carbs yesterday and had a little margarita headache, too. Felt really sluggish. I got a little worked on the loops before we hit the trails. But, kept on going as much as possible. Running with a really good group certainly helped. Unfortunately, I started feeling really good with only 1 mile left. What a waste! Anyway, I've had better days but I've also had worse.
Friday Jul 15, 2011 #
Run 43:11 [2] 5.0 mi (8:38 / mi)
shoes: Saucony Kinvara - Black
Memorial. Easy shakeout (that actually felt hard) to help get rid of some of the soreness and fatigue. Didn't really help all that much but it's probably better than not running at all.
Thursday Jul 14, 2011 #
Run 58:40 [2] 6.0 mi (9:47 / mi)
shoes: Saucony Kinvara - Black
HCM trails. endless/green loop. Nice afternoon run with Miles. Out in 27 and change, then slowed it way down and mixed in a small bit of walking on the way back. Legs felt really heavy after yesterday's workout.
Weights/Gym 25:00 [3]
Gym. Circuit training.
Wednesday Jul 13, 2011 #
Run 1:00:00 [3] 5.5 mi (10:55 / mi)
shoes: Saucony Kinvara 2 - Black
KW. Yikes. I haven't had an actual hard interval day like this in 6 months. And, I'll be paying for it the rest of the week.
8 x 600 meters with 350 meter hard effort and 250 slow recovery jog. 350's went from 1:24 down to 1:12. (6:25 to 5:30)
Each 350 should be same time or faster. I managed to get slightly faster on every lap. Meaning, I stayed controlled and started out at a reasonable pace. Both are real achievements for me! Felt good, though all the speed I had from last year is completely, completely gone. I'm simply not the same runner anymore.
8 x 600 meters with 350 meter hard effort and 250 slow recovery jog. 350's went from 1:24 down to 1:12. (6:25 to 5:30)
Each 350 should be same time or faster. I managed to get slightly faster on every lap. Meaning, I stayed controlled and started out at a reasonable pace. Both are real achievements for me! Felt good, though all the speed I had from last year is completely, completely gone. I'm simply not the same runner anymore.
Tuesday Jul 12, 2011 #
Run 1:17:19 [2] 8.0 mi (9:40 / mi)
shoes: Saucony Kinvara - Black
HCM trails. Home/Green/Endless. A bit slower of a pace than usual for this route but there're still a lot of positives to take from this run. Consistent pace, consistent energy, no bonk, only stopping was for water, and best of all, no walking. This time of year you take what you can get.
Monday Jul 11, 2011 #
Run 1:08:41 [2] 8.0 mi (8:35 / mi)
shoes: Saucony Kinvara 2 - Black
Memorial x2. That's it. For at least the next two months it's not about getting faster, getting stronger, piling on the miles, or any of the traditional metrics indicating that one is becoming a better runner. The next two months are simply about on thing, survival.
Sunday Jul 10, 2011 #
Yoga 1:15:00 [3]
Joy Yoga. Early morning session that was supposedly geared to runners. All I know is that it was pretty much like all the other sessions I've done. That is, hard and non-stop. Though, local ultra-stud Peter Vrolijk was in the class so maybe it actually was for runners... But, more likely it was just clever marketing.
Saturday Jul 9, 2011 #
Run 2:04:45 [2] 11.0 mi (11:20 / mi)
shoes: Inov-8 295 - black
HCM trails. Trail day with HTREX. Good run at a good pace. I'm kind of guessing at the distance. Dino's stupid-ass garmin says we ran like a mile or something ridiculous like that so I'm having to try to recreate the route. We did do a fair bit of stopping and a little walking, though, and I didn't stop my watch like I normally do. But, I think it's fairly accurate. When we were actually running, it was 9-high pace.
Friday Jul 8, 2011 #
Run 42:43 [2] 5.0 mi (8:33 / mi)
shoes: Saucony Kinvara 2 - Black
Memorial. Nice and consistent. Started out very slow and was able to pick up the pace throughout the entire run. Nice day but hot.
Thursday Jul 7, 2011 #
Run 59:28 [3] 7.5 mi (7:56 / mi)
shoes: Saucony Kinvara 2 - Black
Sabine. Just a stupid run. It hurt. Everything was very good for three miles but after that it started to fall apart. In the intermittent shaded parts, I felt pretty good and was relaxed but in the direct sun I completely wilted. I must have run well in the shade because in the direct sun I was practically walking a couple of times. I was woozy when I got home and despite drinking almost a gallon of fluid since the run, I'm still dehydrated. Stupid.
Weights/Gym 35:00 [3]
Gym. Circuit training and cool down/cardio on treadmill.
Wednesday Jul 6, 2011 #
Note
Was going to KW in the afternoon but it got rained out.
Tuesday Jul 5, 2011 #
Run 54:00 [2] 6.25 mi (8:38 / mi)
shoes: Saucony Kinvara 2 - Black
Memorial x 2 (but I didn't make it). Because of the late start and the ridiculous heat, the goal was to keep it slow, easy, and consistent and I was right on the money for all my goals... For 6.25 miles. Then, the heat got to me and I kind of shut down. It's also a nutrition thing, too. I think we overcompensated over the weekend when trying to eat healthy and both nights I woke up in the middle of the night starving. Not good at all. I have to take in more calories no matter what.
Walking 24:35 [2] 1.75 mi (14:03 / mi)
shoes: Saucony Kinvara 2 - Black
Walk of shame back home after a blow-up in the heat (with some very minimal jogging).
Yoga 1:15:00 [3]
Joy Yoga. Holy hell. I used to think that the gym was hard. Everything hurts. The difference between yoga and the gym is that yoga works on functional strength and it's just unrelenting. Four hours later and my arms are still shaky and my calves are completely shot.
Monday Jul 4, 2011 #
Run 1:00:15 [2] 6.5 mi (9:16 / mi)
shoes: Saucony Kinvara - Black
Sam Houston Jones S.P., Lake Charles, LA. Hot and humid trail run at the park. I really love those trails but it was blazing and I was definitely feeling all that heat.
Sunday Jul 3, 2011 #
Walking 43:38 [2] 3.0 mi (14:33 / mi)
shoes: Saucony Kinvara - Black
Santa Ana loop, Lake Charles, LA. Short Sunday power-walk with NB at my Dad's house.
Saturday Jul 2, 2011 #
Run 1:02:18 [2] 7.5 mi (8:18 / mi)
shoes: Saucony Kinvara 2 - Black
Sabine + detour around 4th of July set-up all over the park. Had to go short and relatively quick so we could head out to Lake Charles. Very muggy and not much fun but I got through it.
Friday Jul 1, 2011 #
Run 1:10:31 [2] 8.0 mi (8:49 / mi)
shoes: Saucony Kinvara 2 - Black
Memorial x2. Pace is a little misleading. I crapped out on the last mile home. I walked almost the entire thing and managed to run some of it. But, I went 7 miles in 58 minutes, which is about 8:17 pace. Very solid run with this incredible heat. I probably had more trouble with the heat today than I have all year to date. AccuWeather pegs the "Real Feel" at an incredible 114. I was really suffering but I managed to keep moving, slow at times, faster at others. Very encouraging.