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Training Log Archive: lpyle

In the 7 days ending Sep 9, 2012:

activity	#	time	miles		km		+ft
Hiking	7	9:00:00	28.5	(18:57)	45.87	(11:46)	1800
Scramble	1	7:00:00	11.5	(36:31)	18.51	(22:42)	5200
Running	4	4:07:00	24.12	(10:14)	38.82	(6:22)	1350
Strength	3	1:25:00
Total	7	21:32:00	64.12		103.19		8350

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Sunday Sep 9, 2012 #

Scramble 7:00:00 [3] 11.5 mi (36:31 / mi) +5200ft 25:34 / mi
shoes: Rockridge purple #1

So, it was a beautiful day and Ralph is feeling better, so instead of the MP run we climbed the Sawtooth (Bierstadt, West Evans, Spalding). Great day.

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Saucony Guide

Dog walk when we got home.

Saturday Sep 8, 2012 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Saucony Guide

Running 2:00:00 [2] 12.0 mi (10:00 / mi) +150ft 9:53 / mi
shoes: Saucony Guide

Long run with Holly. Since I was supposed to do a flatter run, we went down to the Highline. I wore my GPS, but didn't look at it, and just tried to keep a steady pace. It was hard in the beginning because it was crowded with people and horses and dogs everywhere, but it got better. My GPS was also not behaving - it shut itself off three times in the first hour, so I eventually gave up on it. It said 5.6 miles in the first hour, but there are mile markers on the trail and we did slightly over 6 according the markers, so I split the difference. Our pace was pretty steady - plus or minus ten seconds per mile after the first mile. Only did two hours because that's what Holly had - I was thinking about doing an extra hour when I got home, but it didn't happen. :) The glute pain is gone. It was nice to do a flatter run where we ran continuously. Now that it's cooler, we'll have to do it more often.

Friday Sep 7, 2012 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Rockridge purple #1

Hiking 1:00:00 [1] 3.5 mi (17:09 / mi)
shoes: Rockridge purple #1

Sisters loop.

Running 7:00 [2] 0.72 mi (9:43 / mi)
shoes: Saucony Guide

Started the MP run, but still felt that weird pain in my glute. I didn't notice it hiking. Decided to put the run off - I don't want to cause a new injury the week before pacing at Steamboat. I'll probably use the heating pad on it tonight.

Strength 30:00 [3]

22,20 pushups
3x10 mountain climbers
2x20 single leg dips
2x10 tricep press
3x10 shoulder pushup
20 ea in and outs, bicycles, crunchy frog
40 side touches
2x1 min plank

Thursday Sep 6, 2012 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Saucony Guide

Running 1:00:00 [2] 5.3 mi (11:19 / mi) +1200ft 9:19 / mi
shoes: Rockridge purple #1

Easy hilly run. Had some tightness and a slight pulling sensation in my right glute at the start, but it loosened up by the end. Felt pretty good. Some guy thought I was part of the HS cross country team, which I will take as a compliment. He obviously didn't get a very close look!

Strength 35:00 [3]

3x10 wall slides and 10 sec holds
3x10 one leg lunges
2x10 star lunges
2x10 one leg calf raises
misc foot and ankle exercises
2 sets 10x10 sec clams

Wednesday Sep 5, 2012 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Rockridge purple #1

Hiking 1:00:00 [1] 3.0 mi (20:00 / mi)
shoes: Rockridge purple #1

Ranch View.

Running 1:00:00 [3] 6.1 mi (9:50 / mi)
shoes: Saucony Guide

Easy pace on TM with 1 min at 6% every 5 min.

Tuesday Sep 4, 2012 #

Hiking 1:00:00 [1] 3.0 mi (20:00 / mi)
shoes: Rockridge purple #1

Strength 20:00 [3]

3x10 leaning row
3x10 tricep kickback
foot/ankle

Monday Sep 3, 2012 #

Hiking 30:00 [1] 1.5 mi (20:00 / mi)
shoes: Rockridge #3 light blue

Hiking 3:00:00 [2] 10.0 mi (18:00 / mi) +1800ft 15:23 / mi
shoes: Rockridge purple #1

Elephant Butte from the house with Ralph and the dogs.

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