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Training Log Archive: runonthefly

In the 30 days ending Jun 30, 2010:

activity # timemileskm+ft
  run trails3 4:32:07 13.26 21.34 3533
  weights4 1:55:00
  nordic run2 1:30:00 950
  treadmill1 36:00
  mountain bike1 30:00
  road run1 22:00
  Total12 9:25:07 13.26 21.34 4483
averages - sleep:7 weight:190lbs

» now

Tuesday Jun 29, 2010 #

4 PM

run trails (intervals) 29:50 [4] 2.59 mi (11:31 / mi) +508ft 9:43 / mi
shoes: Huarache nubby hemp

Monday Jun 28, 2010 #

4 PM

weights 30:00 [3]

Sq w/o to 315#. Held off on overhead Squats. Great w/o. Shoulder feeling lots better.

Saturday Jun 26, 2010 #

9 AM

run trails race 3:02:17 [3] *** 10.67 mi (17:05 / mi) +2425ft 14:03 / mi
slept:7.0 weight:190lbs (injured) shoes: Five Fingers KSOs

Ran 3 hours of the 5 hours for Cats & Dogs event at Lake Mingo. I was doing pretty well at a very conservative pace. Legs felt good to run and walk. Felt hydrated even with the heat. At about 2:45 in, I started to feel a bit drained. I forgot all my energy gels and bars, which I should have been taking all along. I felt hungry and extremely fatigued all the sudden. Severe bonk. I got back to the start line and felt I had nothing left. The next day, I wasn't sore at all, which validates that my failure was in nutrition and not CV/muscular fitness. Lesson learned. I was even going to go barefoot the 2nd loop with Nordic poles.

Thursday Jun 24, 2010 #

11 AM

weights (kettlebells) 30:00 [4]
weight:190lbs (injured) shoes: Barefeet

Did a good workout with Stuart at work with my 10 and 45 pound kettlebells and 25 pound medicine ball. I did strain a bit on the snatch and ended up hurting left shoulder. I could barely lift anything for two days. But, running may have freed it up because I felt great after my run on Saturday. I'm a bit sore today in my shoulder (the next Monday), but nothing terrible (maybe at 90% health).

Wednesday Jun 23, 2010 #

11 AM

road run 22:00 [3]
shoes: Five Fingers KSOs

Ran new area just West of I-57 on Olympia Drive. New sub-division has white concrete roads, sidewalks, and trails around ponds. Its going to be a great place to do intervals and tempos for some time and really close to work.

Tuesday Jun 22, 2010 #

7 PM

treadmill (heavy incline walk/run) 36:00 [4]
ahr:145 shoes: Barefeet

Walked with 20# weight vest and 7# dumbbells at a 10% incline. Really pumped hard. My arms and shoulders got tired, but we're essentially numb. I could do whatever I wanted and not feel any more pain than I was in. Of course, finished with Metallica's Some Kind of Monster, so the last 9 minutes were intense.

Monday Jun 21, 2010 #

6 PM

weights 30:00 [3]

Did lots of partial Sq w/ 315; feared to go too deep; decent w/o.

Sunday Jun 20, 2010 #

7 AM

nordic run 1:00:00 [4] +350ft
shoes: Five Fingers KSOs

Hot & humid; lots of bugs and plenty of mud; poles helped uphills and jumped puddles; the larger, heavier pole is nice for really leaning on.

Tuesday Jun 15, 2010 #

8 PM

weights 25:00 [2]

First time back at the weights in almost 3 weeks. Did the push day of my two day workout. I'll try that for a while until I get back up to speed. Started with a Tabata stair interval. Finished with light kettlebells and ab work. Lost a lot of strength on my bench press. Need to get back to the grind.

Sunday Jun 13, 2010 #

nordic run 30:00 [3] +600ft
shoes: Barefeet

Run & hike sand dunes at Warren Dunes SP; nordic

Friday Jun 11, 2010 #

3 PM

run trails 1:00:00 [3] +600ft
shoes: Barefeet

Cumm run time on trails with dogs at Ludington SP

Tuesday Jun 8, 2010 #

2 PM

mountain bike 30:00 [2]

Cummulative rides on Traverse City SP bike paths and RV campground.

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