Training Log Archive: mariaamayaIn the 31 days ending Jan 31, 2017:
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| 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 | Mo | Tu | ||||||||||||||||||
Tuesday Jan 31, 2017 #
12 PM
Run (Outside) 1:19:44 [2] 7.66 mi (10:25 / mi)
shoes: Nike 4.0 Magenta
I needed to get out, sunny day so I thought perfect. I mapped out a route in a nicer part of town and headed out. Ugh... it was so windy and cold, the trail was closed for maintenance... :( I was not very happy, I hate running busy roads...
Can I say, "at least it's not Kabul"? Not sure, at least I didn't have traffic there. I was freezing from having to stop at all the lights!
Sunday Jan 29, 2017 #
8 AM
Run (Outside) 1:30:12 [2] 7.86 mi (11:29 / mi)
shoes: Nike 4.0 Magenta
Needed to get out on some trails. I went out with a meetup group onto Cougar Mountain, great trail! I always try to do this run when I'm up here in Seattle.
Wow... super tough... it shows that I haven't run trails in over a year, except for when I paced Sean and we took it easy then. Holy smokes, I am completely out of practice. That was exhausting! The next day I could barely walk!
Friday Jan 27, 2017 #
11 AM
Run (Outside) 27:55 [2] 2.17 mi (12:52 / mi)
shoes: Nike 4.0 Magenta
It's so tough to run with Kodi but she needed to get out and I needed to run, so we did what we could.
Flat, easy short, wide trail run.
Tuesday Jan 24, 2017 #
9 AM
Run (Treadmill) 30:00 [2] 2.82 mi (10:38 / mi)
shoes: Nike 4.0 Magenta
Warm Up
6 min, .47 km
0-8 min @ 5.4 mph flat
8-10 min walk flat @ 3.1 mph
10-15 min run @ 5.4 mph flat
15-22 min run @ 5.7 mph flat
22-30 min run @ 6.2 mph flat
Cool Down
3 min, .26 km
Sunday Jan 22, 2017 #
9 AM
Run (Outside) 1:56:19 [3] 11.53 mi (10:05 / mi)
shoes: Nike 4.0 Magenta
Run/Walk 1: 2hr easy flat running/walking mix (beach, flat road, or TM).
Finally decided I felt good enough to do a good two hour run, nice and slow, no push and just go by feel.
Amazing run!!
I just took it easy, beautiful day! They close all the main avenues in Bogota and open it up to cyclists, runners, roller bladers, etc from 7am to 2pm.
Mile 1: 9:54
Mile 2: 9:50
Mile 3: 10:19
Mile 4: 10:29
Mile 5: 9:56
Mile 6: 9:52
Super shocked at my pace!! I'll admit a couple girls passed me and I pushed a bit but as I ran I asked myself if I should slow down or if I was comfortable. Aside from the two girls, I think I maintained good breathing, I made sure I didn't start to breathe hard at any point. On top of the fact that I maintained pretty decent splits, I'm at 8,000 feet or whatever it is here and I never felt the elevation.
Today's run felt so great!!!
Saturday Jan 21, 2017 #
11 AM
Soccer (Outside) 3:00:00 [3] 1.0 mi (3:00:02 / mi)
shoes: Nike 4.0 Magenta
Went to the park and took my cousin's two boys to play! They are 9 and 11 and we had so much fun. We played soccer, frisbee, catch and taught them how to play american football. It was my two adult cousins, Steve, me and the two boys.
My youngest cousin's boy is 9 and loves to run! I wish I lived here to go out with him, I told him to keep it up and I would do races with him.
Your next client in training! :)
Friday Jan 20, 2017 #
9 AM
Run (Treadmill) 46:00 [2] 2.52 mi (18:15 / mi)
shoes: Nike 4.0 Magenta
Walk 4: 45:00 medium to hard effort uphill walk on TM.
Warm Up
.21 miles, 5:00 min
Workout
0-1 min, flat, 3.1 mph
1-2 min, flat, 3.1 mph
2-10 min, increase by 1% incline every minute up to 10%
10-30 min @ 3.1 mph 10%
@ 30 min increase to 3.41 mph
From 30-42 min @ 3.41 mph @ 10% incline
@ 42 min up to 3.72 mph
@ 43 min up to 4.03 mph
@ 44 min up to 4.34 mph
44-46 min @ 4.34 mph @ 10%
Cool Down
.25 km, 5:00 min
Good walk, felt like a good effort not too hard but definitely not easy.
Thursday Jan 19, 2017 #
8 AM
Run (Treadmill) 30:00 [3] 2.57 mi (11:40 / mi)
shoes: Nike 4.0 Magenta
0-1 min, 3.1 mph, flat
1-2 min, 3.1 mph, flat
0-1 min, 3.1 mph, flat
1-2 min, 3.1 mph, flat
0-1 flat, 3.1 mph
1-2 flat, 3.1 mph
@ 3 min up to 1% incline
@ 4 min up to 2%
@ 5 min up to 3%
@ 6 min up to 4%
@ 7 min up to 5%
@ 8 min up to 6%
@ 9 min up to 7%
@ 10 min up to 8%
@ 11 min up to 9%
@ 12 min up to 10%
Hold from 12-25 min @ 10%
@ 26 min up to 5.5 kph
@ 27 min up to 6.0 kph
@ 28 min up to 6.5 kph
@ 29 min up to 7.0 kph
Tough walk! Got up late, I've had a difficult time getting out of bed, not sleeping well here.
Tuesday Jan 17, 2017 #
10 AM
Run (Treadmill) 1:00:00 [3] 5.02 mi (11:57 / mi)
shoes: Nike 4.0 Magenta
Treadmills are up and running and I'm back in Bogota. Decided to go for a run but was feeling a little weak, then I realized that I'm back to 8,675 feet. I was wondering why it was so easy to run in Cartagena.
So, I decided to do 10 min run @ 9.0 kph and 5 min walk @ 5.5 kph
Warm Up
5 min, .42 km (.26 miles)
10 min @ 5.59 mph (10:44 m/m)
5 min @ 3.41 mph (17:35 m/m)
X 3
Cool Down
5 min, .45 km (.27 miles)
Felt good to take it easy, felt like I needed to go easy, feeling a little pressure/pain, I wish I could push hard because I want to but if something happens to me here, I don't trust an emergency to the hospital, so I'd rather stay healthy! I'll just take it easy while I'm here. :)
Saturday Jan 14, 2017 #
7 AM
Run (Outside) 1:00:34 [2] 5.48 mi (11:03 / mi)
shoes: Nike 4.0 Magenta
Okay, decided I needed to get outside, I'm in Cartagena and it's absolutely beautiful out, warm, comfortable and lovely!
So, I figured I would try for the hour run but took it nice and easy. Ran right along the water and the old city, absolutely gorgeous.
Here are my splits:
Mile 1: 11:03
Mile 2: 11:08
Mile 3: 11:08
Mile 4: 11:01
Mile 5: 10:53
Mile 6: 10:29
Thursday Jan 12, 2017 #
9 AM
Elliptical 1:00:00 [3] 4.7 mi (12:46 / mi)
shoes: Nike 4.0 Magenta
In Bogota, both treadmills broken in the gym, so I decided to use the elliptical, not exactly what I wanted to do but maybe it'll be better for me than to start running right away.
Did a hill program at no higher than Level 15, felt good, went hard at the end, no problems, good workout but not like a run, oh well!
Tuesday Jan 10, 2017 #
12 PM
Run (Outside) 30:02 [2] 2.69 mi (11:10 / mi)
shoes: Nike 4.0 Magenta
Went out and decided to go a little shorter, since yesterday was my first real 45 min "long" run, I didn't want to push it too much.
No pain, which is good, but I can feel when I'm pushing it so 30 min was good today, went nice and easy, felt super comfortable.
Splits:
Mile 1: 11:43
Mile 2: 10:33
Mile 3: 11:14
Monday Jan 9, 2017 #
12 PM
Run (Outside) 45:55 [2] 4.18 mi (10:59 / mi)
slept:6.0 shoes: Nike 4.0 Magenta
Good run, decided to try 45 min although that was quite a bit longer than the 33 min I did yesterday. I just went slow and relaxed.
Went on a flat trail, it had a little bit of a 1/2 mile incline but nothing major.
Great run, I tightened up a bit at the end but I felt great overall.
Sunday Jan 8, 2017 #
1 PM
Run (Outside) 32:58 [2] 2.88 mi (11:27 / mi)
slept:9.0 shoes: Nike 4.0 Magenta
Just received my schedule so I decided that I should try to increase my distance again today.
I went out the door at a super slow pace and very comfortably. Run went very well, on the return at about mile 2.7 or so, on a steep uphill I started feeling some pain, I thought about stopping but I was almost done with the steep hill so I finished it and the pain went away.
Overall it was a good run, a little tired but not bad - great to finally get out and run!
Saturday Jan 7, 2017 #
9 AM
Run (Outside) 27:00 [1] 2.4 mi (11:15 / mi)
slept:7.5 shoes: Nike 4.0 Magenta
Headed out with Kodi and Steve this morning! Went out on a flat trail. Steve and Kodi walked and I ran. I decided to do about 20 min or so, went what felt like super slow, never got out of breath, never got tired, never felt hard.
Super easy and super relaxing run. Felt amazing to run so easy!! Didn't feel like 11 min/miles, felt like 14 min/miles.
Kodi loved it - but of course, she walked most of it. :)
Mile 1 - 11:13 m/m
Mile 2 - 11:16 m/m
Super easy and super relaxing run. Felt amazing to run so easy!! Didn't feel like 11 min/miles, felt like 14 min/miles.
Kodi loved it - but of course, she walked most of it. :)
Mile 1 - 11:13 m/m
Mile 2 - 11:16 m/m
Friday Jan 6, 2017 #
9 AM
Run (Outside) 26:29 [0] 1.65 mi (16:03 / mi)
slept:8.75 shoes: Nike 4.0 Magenta
Okay, doc said I could start running but told me to start at one mile and see how that feels. I decided to go out with Kodi since she will definitely keep me from running too much!
We headed out and walked the first 5-7 min or so at a brisk pace, we then ran the downhill portions and the rest. I would call it a super slow jog, felt good but definitely slow and super easy.
Tomorrow I will be going without her, first I'll take her for a short walk then I'll go for my short run. We'll see how I end up feeling today.
Didn't run or walk the past three days as we were running a ton of errands, walking, in and out of the car and ended up logging almost 3 miles per day, which is a lot more than I imagined. On top of it, I was feeling a little bit of pain so I decided to wait until today.
Good little run/walk!
We headed out and walked the first 5-7 min or so at a brisk pace, we then ran the downhill portions and the rest. I would call it a super slow jog, felt good but definitely slow and super easy.
Tomorrow I will be going without her, first I'll take her for a short walk then I'll go for my short run. We'll see how I end up feeling today.
Didn't run or walk the past three days as we were running a ton of errands, walking, in and out of the car and ended up logging almost 3 miles per day, which is a lot more than I imagined. On top of it, I was feeling a little bit of pain so I decided to wait until today.
Good little run/walk!
Monday Jan 2, 2017 #
10 AM
Walk (Outside) 20:44 [3] 1.25 mi (16:35 / mi)
slept:7.75 (injured) shoes: Nike 4.0 Magenta
Out for another walk today!
Sunny, still cold, about 35 or so. Kodi was on a mission today! Great walk.
Sunny, still cold, about 35 or so. Kodi was on a mission today! Great walk.
Sunday Jan 1, 2017 #
10 AM
Walk (Outside) 19:26 [3] 1.13 mi (17:12 / mi)
slept:8.0 (injured) shoes: Nike 4.0 Magenta
Okay, new year, new schedule, new me!
Ten days after surgery I felt good and decided it would be fine for me to go for a walk - well, I went for 1.87 miles in about 36 min - bad idea!! I didn't set a time, I just said I was going for a walk. Too much, too soon! That night I was in bed with a fever and chills.
I decided it's been three and a half weeks since my surgery and I feel much better so I decided I can start walking but I have to give myself a time limit and not just "go for a walk" because I will just keep going and going...
Good walk with Kodi, brisk, not slow but short distance. I said 15 min, so the fact that I only went 19 min is good!