Training Log Archive: cktrahanIn the 31 days ending Mar 31, 2012:
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| 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 | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||||||||||||||
Thursday Mar 29, 2012 #
Run 48:45 [2] 6.0 mi (8:08 / mi)
shoes: Saucony Kinvara 2 - grey/red
Memorial. Legs are still heavy and take a long time to shake out but they feel a little better today. Feel like they're starting to come around as long as I don't push too hard. So, I'm not going to push.
Wednesday Mar 28, 2012 #
Run 41:15 [2] 5.0 mi (8:15 / mi)
shoes: Saucony Kinvara 2 - grey/red
Sabine. Just feeling a little tired and pulled-down. The hamstring and calf both felt a little tight and I was feeling tired so I shut it down early and went a mile shorter than I intended. But, it doesn't really matter. I'm trying to stay ultra-conservative with the injuries.
Tuesday Mar 27, 2012 #
Run 1:06:35 [2] 8.0 mi (8:19 / mi)
shoes: Saucony Kinvara 2 - grey/red
Memorial. Warming up out there. Starting to feel hot and little wasted after all my runs. Hopefully, I'm going through the acclimation process and things will get better soon.
Had to take a few very short walk breaks - 10-15 seconds each - in the last couple of miles. The legs still haven't fully recovered from the LST run, I guess. They're just tired and heavy. Otherwise, things feel pretty good.
Closing in on 50 miles in the last 7 days.
Had to take a few very short walk breaks - 10-15 seconds each - in the last couple of miles. The legs still haven't fully recovered from the LST run, I guess. They're just tired and heavy. Otherwise, things feel pretty good.
Closing in on 50 miles in the last 7 days.
Monday Mar 26, 2012 #
Run 50:02 [2] 6.0 mi (8:20 / mi)
shoes: Saucony Kinvara 2 - grey/red
Memorial. Recovery day. Probably too fast for a recovery day but it felt ok, I suppose. The legs were a little stiff and kind of dead but otherwise not too bad. It's starting to get pretty hot out there. Fun summer ahead.
Saturday Mar 24, 2012 #
Run 2:53:30 [2] 17.0 mi (10:12 / mi)
shoes: Saucony Kinvara 2 - black
LST - Double lake to 2666 out and back. Outstanding day with a great group on the LST. Great weather, good trail conditions, and very consistent running. Even splits were very encouraging for my longest run since last summer. A little ankle pain on the right side behind the ankle joint on the inside. Same old place... hopefully stretching and yoga will take care of it.
Friday Mar 23, 2012 #
Run 33:00 [2] 4.0 mi (8:15 / mi)
shoes: Saucony Kinvara 2 - grey/red
Jackson Hill, around the neighborhood. Easy shakeout to help get rid of some soreness and stiffness. After the first couple of miles, I started to feel pretty good. Hopefully, I'll be ok for tomorrow but I really have my doubts.
Thursday Mar 22, 2012 #
Run 49:39 [3] 6.0 mi (8:17 / mi)
shoes: Saucony Kinvara 2 - grey/red
Memorial. Speed workout. Supposed to be 3 x 1 mile @ 6:50-6:55 w/ 4 min jog rest between miles.
Warm-up.
1 mile @ 6:44, 4 min slow jog
1 mile @ 6:41, 5 min slow jog/walk
1 mile @ 6:50
run/jog/walk home as cool-down
Dying hard on the last mile but it felt good to open it up a little. The only problem is that I start out too hard and run .1 or .2 at 6:15, then slow down after that. It should be the opposite. I should start at 7 min then slowly bring it down to the correct pace. I'll keep working on it.
Warm-up.
1 mile @ 6:44, 4 min slow jog
1 mile @ 6:41, 5 min slow jog/walk
1 mile @ 6:50
run/jog/walk home as cool-down
Dying hard on the last mile but it felt good to open it up a little. The only problem is that I start out too hard and run .1 or .2 at 6:15, then slow down after that. It should be the opposite. I should start at 7 min then slowly bring it down to the correct pace. I'll keep working on it.
Wednesday Mar 21, 2012 #
Run 48:05 [2] 6.0 mi (8:01 / mi)
shoes: Saucony Kinvara 2 - grey/red
Memorial. Very likely the last actually cool morning until next winter so it was nice to get out and take advantage. Easy run, felt pretty good.
Monday Mar 19, 2012 #
Run 54:58 [3] 6.0 mi (9:10 / mi)
shoes: Saucony Kinvara 2 - grey/red
Hills.
Hill repeats x 12 at hard pace. Ran the gravel path/access road that's between sabine bridge and the sand volleyball court at eleanor tinsley park. Ran the uphills hard, slow jog or walk back along allen parkway then jog the downhill to the start of the uphill to make a big circle. A full 2.5 miles of that. Pretty hard workout, actually.
Hill repeats x 12 at hard pace. Ran the gravel path/access road that's between sabine bridge and the sand volleyball court at eleanor tinsley park. Ran the uphills hard, slow jog or walk back along allen parkway then jog the downhill to the start of the uphill to make a big circle. A full 2.5 miles of that. Pretty hard workout, actually.
Sunday Mar 18, 2012 #
Yoga 1:00:00 [3]
Joy Yoga. Really hard evening class with Jessica. My favorite kind of class, though. Continuous movement, never stopping, always building. I really like her. This may become the normal weekly class.
Saturday Mar 17, 2012 #
Run 1:38:10 [2] 11.0 mi (8:55 / mi)
shoes: Saucony Kinvara 2 - grey/red
Home, heights bike path, u of h downtown, sabine, crestwood, home. Fantastic route with NB that took me through a part of the city I'd never seen before. Really fun and we had a good time. NB ran well on her longest outing since the marathon.
Friday Mar 16, 2012 #
Walking 42:24 [2] 3.0 mi (14:08 / mi)
shoes: Saucony Kinvara 2 - black
Memorial. Been feeling like I might be on the verge of overtraining a little so I opted for a much longer than usual walk with Gordy. Strong pace despite the warm weather and the little guy crushed his previous 3 mile p.r. by close to half an hour!
Thursday Mar 15, 2012 #
Run 47:50 [2] 5.75 mi (8:19 / mi)
shoes: Saucony Kinvara 2 - grey/red
Memorial. Very warm, humid. I might be over-training a little because I'm dying a little toward the end of my runs for the last couple of days. I'll back off some. Just tired and trying to get used to the heat and humidity again.
Wednesday Mar 14, 2012 #
Run 58:45 [2] 6.0 mi (9:48 / mi)
shoes: Saucony Kinvara 2 - black
Home/green. Terrible day to be out on the trails and I should've known better. It's just a swamp. Several falls, two that were hard, and other mishaps almost made it not worth leaving the house. Trails need a solid 7-10 days of dry weather to get in runnable condition.
Tuesday Mar 13, 2012 #
Run 50:00 [2] 6.0 mi (8:20 / mi)
shoes: Saucony Kinvara 2 - black
Memorial. Hot, sticky, nasty, drippy, muggy, soupy, blah...
Monday Mar 12, 2012 #
Run 54:50 [2] 6.0 mi (9:08 / mi)
shoes: Saucony Kinvara 2 - black
Home/cloverleafs. 1.5 mile warm up @ 8:30. 3 x cloverleaf @ 8:00 avg. Uphills only so it was 12 x uphill. Then, 1.5 mile home death march. Out of nowhere, the legs just died and it was either walking or slow jog, aka slogging, all the way home.
Lots of reasons not to get upset about it. I'm battling a little right calf strain, we had quite an array of tasty booze and food all weekend long, lack of sleep after the time change, the first stirrings of summer today with it being 80 degrees and 86 degree heat index (for which I am woefully unprepared) and general fatigue from ramping up the intensity last week. So no worries right now, it'll come.
Lots of reasons not to get upset about it. I'm battling a little right calf strain, we had quite an array of tasty booze and food all weekend long, lack of sleep after the time change, the first stirrings of summer today with it being 80 degrees and 86 degree heat index (for which I am woefully unprepared) and general fatigue from ramping up the intensity last week. So no worries right now, it'll come.
Sunday Mar 11, 2012 #
Yoga 1:15:00 [3]
Joy yoga. Good runner-specific class with Rick. Lots of strength and muscle endurance work. Long stretches for the hips, glutes, hammies, etc.
Saturday Mar 10, 2012 #
Run 45:50 [2] 5.5 mi (8:20 / mi)
shoes: Saucony Kinvara 2 - grey/red
Memorial. Fantastic run with NB. She was moving... 8:30, 8:12, 8:12, 8:15, 8:05... .5 mile cool down. I've never ran with her where she's ran that fast for that long and it was a lot of fun.
Friday Mar 9, 2012 #
Run 40:00 [2] 5.0 mi (8:00 / mi)
shoes: Saucony Kinvara 2 - grey/red
Memorial. Cool, windy, and overcast. So, good running weather. Everything was easy and felt good today.
Thursday Mar 8, 2012 #
Run 45:45 [3] 6.0 mi (7:38 / mi)
shoes: Saucony Kinvara 2 - grey/red
Memorial. Tempo day.
1 mile warm-up.
4 mile tempo: 7:31, 7:22, 7:20, 6:55
1 mile cool down.
Probably ran too fast on the tempo and ended up in "no man's land", too fast and too slow at the same time. Anyway, it was really hard. But, I'm working my way back. I just have to make it through the summer healthy.
1 mile warm-up.
4 mile tempo: 7:31, 7:22, 7:20, 6:55
1 mile cool down.
Probably ran too fast on the tempo and ended up in "no man's land", too fast and too slow at the same time. Anyway, it was really hard. But, I'm working my way back. I just have to make it through the summer healthy.
Wednesday Mar 7, 2012 #
Note
Zero day. Too tired and sore from my shoulders to my ankles.
Tuesday Mar 6, 2012 #
Run 54:57 [2] 6.0 mi (9:10 / mi)
shoes: Saucony Kinvara 2 - black
Home/green out n back. Another good day where the legs felt extra springy. Held back to make sure I'm using recovery days well but overall, a pretty good day.
Yoga 1:15:00 [3]
Absolutely brutal class by Natalie. It's no exaggeration to say that I sweated as much as I would during a mid-summer run. All my fingers were completely pruned.
Monday Mar 5, 2012 #
Run 47:15 [2] 6.0 mi (7:53 / mi)
shoes: Saucony Kinvara 2 - grey/red
Memorial. Pretty warm, but gorgeous, late afternoon run. Legs were really spry and the run felt 25 seconds per mile slower than I was actually running. I was due for a good run and I deserve it.
Sunday Mar 4, 2012 #
Note
No run today. In Louisiana and traveling home.
Saturday Mar 3, 2012 #
Run 1:19:20 [2] 8.5 mi (9:20 / mi)
shoes: Inov-8 295 - black
Memorial loop and HCM trails with Thomas. Fantastic weather but unfortunately I still didn't feel great. Managed to start feeling good toward the end and was able to put in a couple of stronger miles.
Friday Mar 2, 2012 #
Walking 1:10:00 [1] 3.0 mi (23:20 / mi)
shoes: Saucony Kinvara 2 - grey/red
Memorial. Slooooow walk with Gordy on his longest outing ever. Actually, the walking was good but we had lots of nice breaks in the shade. Hot day with a lot of sun.
Thursday Mar 1, 2012 #
Run 53:00 [3] 6.0 mi (8:50 / mi)
shoes: Saucony Kinvara 2 - grey/red
KW speed workout
1.5 mile slow jog warm up
2 x 0.5 @ 20 sec faster than 5k pace w 3 min jog b/t
5 min slow jog
4 x 0.25 @ 15-20 sec faster than the .5's w 2 min jog b/t
5 min slow jog
4 x 0.12 @15-20 sec faster than the .25's w 1 min jog b/t
.5 mile slow jog cool down
Brutal. Just didn't feel good at all. Went as hard as I could when I could but there's lots of room for improvement. Lots.
1.5 mile slow jog warm up
2 x 0.5 @ 20 sec faster than 5k pace w 3 min jog b/t
5 min slow jog
4 x 0.25 @ 15-20 sec faster than the .5's w 2 min jog b/t
5 min slow jog
4 x 0.12 @15-20 sec faster than the .25's w 1 min jog b/t
.5 mile slow jog cool down
Brutal. Just didn't feel good at all. Went as hard as I could when I could but there's lots of room for improvement. Lots.