Training Log Archive: mariaamayaIn the 31 days ending Jan 31, 2011:
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Monday Jan 31, 2011 #
6 AM
Run (Treadmill) 25:00 [3] 2.5 mi (10:00 / mi)
shoes: Nike Track Flats
Easy pace, started feeling pain in my right hip flexor, right where the leg connects with my torso... not sure what the deal is. Maybe I ran too far yesterday.
Sunday Jan 30, 2011 #
11 AM
Run (Outside) 3:33:25 [3] 21.85 mi (9:46 / mi)
shoes: Nike Track Flats
Wow! Amazing Run.
First hour was very easy, maintained between 8:50 - 9:20 m/mile. I went out on the W&OD trail east towards DC from Falls Church.
Then I had to start running on snow, it wasn't difficult until an hour of running on snow then it just became tiring. I slowed down but cardio was great. I was supposed to do 3 hrs but I was sooooo close to DC, I couldn't stop. It was sooooo beautiful! I made it to the Jefferson Memorial, walked inside the memorial and then ran back. That's why it's 3:30 as opposed to 3:00.
Legs hurt at the end, tired of course, but cardio felt pretty decent the whole way.
Right before the run, I drank about 30 calories of Gatorade, I had eaten about 200 calories in cookies, :( I had been drinking water all morning.
During the run I didn't eat and drink as much as I probably should have but it was 35 degrees and I was well hydrated. I drank 140 calories in Gu Electrolyte Brew, 1 gel at 100 calories and 230 calories in Power Bar Triple Threat Energy Bar.
When I returned I drank about 60 calories in Gatorade and 180 calories in Hammer Recoverite.
First hour was very easy, maintained between 8:50 - 9:20 m/mile. I went out on the W&OD trail east towards DC from Falls Church.
Then I had to start running on snow, it wasn't difficult until an hour of running on snow then it just became tiring. I slowed down but cardio was great. I was supposed to do 3 hrs but I was sooooo close to DC, I couldn't stop. It was sooooo beautiful! I made it to the Jefferson Memorial, walked inside the memorial and then ran back. That's why it's 3:30 as opposed to 3:00.
Legs hurt at the end, tired of course, but cardio felt pretty decent the whole way.
Right before the run, I drank about 30 calories of Gatorade, I had eaten about 200 calories in cookies, :( I had been drinking water all morning.
During the run I didn't eat and drink as much as I probably should have but it was 35 degrees and I was well hydrated. I drank 140 calories in Gu Electrolyte Brew, 1 gel at 100 calories and 230 calories in Power Bar Triple Threat Energy Bar.
When I returned I drank about 60 calories in Gatorade and 180 calories in Hammer Recoverite.
Saturday Jan 29, 2011 #
4 PM
Run (Treadmill) 1:10:00 [3] 8.8 mi (7:57 / mi)
shoes: Nike Track Flats
I was supposed to do a 3hr run today, ended up spending the day running around looking for a hydration pack/bottle holder. I learned about some local dirt trails, so it was a good - Great Falls.
I ended up having to do a shorter run on the treadmill, I was supposed to do it outside, but I guess that's okay.
15 min warm up at 6.2 mph
35 min tempo run at 8.0 mph (7:30 m/mile) - wow! that was a lot easier than I thought, so I did 35 min instead of 30 min.
At 50 min decreased to 7.8 mph for 2 min
At 52 min decreased to 7.6 mph for 2 min
At 54 min decreased to 7.4 mph for 2 min
At 56 min increased to 7.5 mph for 2 min
At 58 min increased to 7.6 mph for 2 min
At 60 min increased to 7.7 mph for 2 min
At 62 min increased to 7.8 mph for 2 min
At 64 min increased to 7.9 mph for 2 min
At 66 min increased to 8.0 mph for 1 min
At 67 min increased to 8.2 mph for :30 sec
At 67:30 min increased to 8.3 mph for :30 sec
At 68 min increased to 8.4 mph for :15 sec
Increased 1 mph every 15 sec for the next minute
Increased 2 mph every 10 sec for last minute
I ended up having to do a shorter run on the treadmill, I was supposed to do it outside, but I guess that's okay.
15 min warm up at 6.2 mph
35 min tempo run at 8.0 mph (7:30 m/mile) - wow! that was a lot easier than I thought, so I did 35 min instead of 30 min.
At 50 min decreased to 7.8 mph for 2 min
At 52 min decreased to 7.6 mph for 2 min
At 54 min decreased to 7.4 mph for 2 min
At 56 min increased to 7.5 mph for 2 min
At 58 min increased to 7.6 mph for 2 min
At 60 min increased to 7.7 mph for 2 min
At 62 min increased to 7.8 mph for 2 min
At 64 min increased to 7.9 mph for 2 min
At 66 min increased to 8.0 mph for 1 min
At 67 min increased to 8.2 mph for :30 sec
At 67:30 min increased to 8.3 mph for :30 sec
At 68 min increased to 8.4 mph for :15 sec
Increased 1 mph every 15 sec for the next minute
Increased 2 mph every 10 sec for last minute
Thursday Jan 27, 2011 #
6 AM
Run (Treadmill) 1:00:12 [3] 7.0 mi (8:36 / mi)
shoes: Nike Track Flats
Easy run, no rush, pushed a little bit.
Wednesday Jan 26, 2011 #
6 AM
Run (Treadmill) 1:13:30 [3] 6.26 mi (11:45 / mi)
shoes: Nike Track Flats
15 min warm up
5 min strides (X5)
8 X 3:00 (5.5 mph (10:54m/mile / 8%)
- was supposed to do 9:35 min/mile at 9% but too difficult and the treadmill wouldn't let me do it. Kind of cheap treadmill, but it's okay, it was WAYYY hard anyway.
3 min walk at 3.6 mph on rest (long rest)
5 min cool down
Tough workout on the run part, long rest, but I won't complain! :)
5 min strides (X5)
8 X 3:00 (5.5 mph (10:54m/mile / 8%)
- was supposed to do 9:35 min/mile at 9% but too difficult and the treadmill wouldn't let me do it. Kind of cheap treadmill, but it's okay, it was WAYYY hard anyway.
3 min walk at 3.6 mph on rest (long rest)
5 min cool down
Tough workout on the run part, long rest, but I won't complain! :)
Tuesday Jan 25, 2011 #
Run (Treadmill) 37:00 [3] 4.18 mi (8:51 / mi)
shoes: Nike Track Flats
Not a lot of time, just wanted to get a run in.
Monday Jan 24, 2011 #
6 AM
Run (Treadmill) 1:00:00 [3] 6.8 mi (8:49 / mi)
shoes: Nike Track Flats
Easy, relaxing run with a bit of a push - an easy one.
Saturday Jan 22, 2011 #
3 PM
Run (Outside) 1:30:00 [3] 10.2 mi (8:49 / mi)
shoes: Nike Track Flats
Went outside in the freezing cold. Run pace felt fast and strong! Wow. It really helps when you push on a 1.5 mile run as fast as you can and almost throw up! This run felt great!!
Thursday Jan 20, 2011 #
4 PM
Run (Outside) 10:08 [3] 1.5 mi (6:45 / mi)
shoes: Nike Track Flats
Physical Fitness Test! It was freezing! Lungs were burning. My time was better than last June after I'd been out for a month with my foot injury. Had I not been sick, I think I could have taken at least :30 seconds off. So, woo-hoo!!
61 push-ups
86 sit-ups
61 push-ups
86 sit-ups
Tuesday Jan 18, 2011 #
6 PM
Run (Treadmill) 1:00:00 [3] 6.6 mi (9:05 / mi)
shoes: Nike Track Flats
Decided to do some sort of sprint run since I haven't run in 5 days and on top of it I have a PT test this Thursday!!
15 min warm-up
1 mile at 8:06 m/mile
1 mile at 9:00 m/mile
1 mile at 8:06 m/mile
1 mile at 9:00 m/mile
1 mile at 8:06 m/mile
3 min cool down
Felt good! No problems!
15 min warm-up
1 mile at 8:06 m/mile
1 mile at 9:00 m/mile
1 mile at 8:06 m/mile
1 mile at 9:00 m/mile
1 mile at 8:06 m/mile
3 min cool down
Felt good! No problems!
Saturday Jan 15, 2011 #
9 AM
Note
Feeling better today but still pretty bad. Light fever today, still not eating much. Had OJ, chicken noodle My husband is in the same boat. My plan is to be much better tomorrow and a lot better by Monday! Work starts on Tuesday so I have to be with it!!
Friday Jan 14, 2011 #
9 AM
Note
Today I got super sick!! Major fever, nausea, vomiting, bad....
Thursday Jan 13, 2011 #
9 AM
Note
Had to get up super early to make it to Monticello so we did a lot of driving, no running.
Wednesday Jan 12, 2011 #
9 AM
Run (Treadmill) 1:00:00 [3] 6.3 mi (9:31 / mi)
shoes: Nike Track Flats
Good run.
Tried to do last week's incline run since I'm only on treadmills during this trip.
5 min warm up at 6.0 mph
Increased to 6.2% mph
5 min @ 5%
10 min @ 4%
10 min @ 3%
Increased to 6.3 mph
10 min @ 5%
10 min @ 4%
Last 10 min cool down, 2% @ increasing speed.
Tried to do last week's incline run since I'm only on treadmills during this trip.
5 min warm up at 6.0 mph
Increased to 6.2% mph
5 min @ 5%
10 min @ 4%
10 min @ 3%
Increased to 6.3 mph
10 min @ 5%
10 min @ 4%
Last 10 min cool down, 2% @ increasing speed.
Tuesday Jan 11, 2011 #
9 AM
Run (Treadmill) 1:00:00 [3] 6.62 mi (9:04 / mi)
shoes: Nike Track Flats
Easy run. Just glad to be doing something!
Sunday Jan 9, 2011 #
9 AM
Run (Treadmill) 30:00 [4] 3.6 mi (8:20 / mi)
shoes: Nike Track Flats
Didn't have a lot of time. Figured something is better than nothing. Started slow at 5.8 mph.
- Increased .2 mph every minute for the first 5 minutes.
-Increased .2 mph every 5 minutes thereafter until 20 min.
-Increased .1 mph every minute for the next 8 minutes
-Increased .2 - .3 mph every 10 - 20 seconds for the last 2 minutes.
Pushed hard on this run! Good run!
- Increased .2 mph every minute for the first 5 minutes.
-Increased .2 mph every 5 minutes thereafter until 20 min.
-Increased .1 mph every minute for the next 8 minutes
-Increased .2 - .3 mph every 10 - 20 seconds for the last 2 minutes.
Pushed hard on this run! Good run!
Saturday Jan 8, 2011 #
4 PM
Run (Treadmill) 1:35:00 [3] 10.55 mi (9:00 / mi)
shoes: Nike Track Flats
15 min warm up at 6.0 mph
5 X flat strides (11.0 mph)
8 X .5 miles @ 8.6 mph (6:58 m/mile)
with 3:00 min walking at 3.8 mph
23 min cool down (got stuck watching Seahawk v. Saints game and just kept running at an easy pace until the game ended. Very exciting game!)
5 X flat strides (11.0 mph)
8 X .5 miles @ 8.6 mph (6:58 m/mile)
with 3:00 min walking at 3.8 mph
23 min cool down (got stuck watching Seahawk v. Saints game and just kept running at an easy pace until the game ended. Very exciting game!)
Friday Jan 7, 2011 #
Note
Moving tonight, was up until midnight last night, exhausted! Couldn't get up this morning to run, way too busy!!! No run this afternoon either!! Tough week.
Thursday Jan 6, 2011 #
9 PM
Note
Had to start work at 5am today. No run. :(
Wednesday Jan 5, 2011 #
6 AM
Run (Treadmill) 45:00 [3] 5.25 mi (8:34 / mi)
shoes: Nike Track Flats
Did run 3 today, just sort of pushed as I felt. Good run, no issues.
Tuesday Jan 4, 2011 #
6 AM
Run (Treadmill) 45:00 [3] 4.8 mi (9:22 / mi)
shoes: Nike Track Flats
Just a good ol' easy 45 min run. Feels good to do something after 2 days of slacking! :|
Monday Jan 3, 2011 #
9 PM
Note
Okay, back in San Jose and back to depressing period. Geez! What is going on?? Felt like doing absolutely nothing today.
Sunday Jan 2, 2011 #
9 AM
Note
No run today. Got up at 6am but had SOOOOO much to do before leaving tomorrow... didn't get any workout today. Shopped, helped cook dinner, cleaned house, organized!! Wow - too much to do, not enough time to do it in.
Saturday Jan 1, 2011 #
9 AM
Run (Outside) 46:51 [5] 6.2 mi (7:33 / mi)
shoes: Nike Track Flats
Hilly course.
Surprised by time - happy surprise!
But kind of disappointed at the same time. The last 10k I did was 5 yrs ago in about 42 min, so I have some work to do.
I was second place overall!!! Nice little surprise - VERY small field though! :) Oh, well!
Surprised by time - happy surprise!
But kind of disappointed at the same time. The last 10k I did was 5 yrs ago in about 42 min, so I have some work to do.
I was second place overall!!! Nice little surprise - VERY small field though! :) Oh, well!