Training Log Archive: mariaamayaIn the 31 days ending May 31, 2018:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||
| 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 | We | Th | |||||||||||||||||||
Thursday May 31, 2018 #
Run (Outside) 55:47 [2] 5.11 mi (10:55 / mi)
shoes: ON Cloudsurfer (Gray)
All uphill and then all downhill in these hills in the Italian Riviera. Older homes, but gorgeous nevertheless. Steep drive to all these villages and homes.
568 feet of climbing.
Tuesday May 29, 2018 #
Walk (Outside) 19:08 [0] 1.0 mi (19:08 / mi)
shoes: ON Cloudsurfer (Gray)
One mile walk with Kodi & Lina before an hour and a half driving down to Nice, Monaco and Monte Carlo.
Sunday May 27, 2018 #
Run (Outside) 9:35:12 [5] 31.31 mi (18:22 / mi)
shoes: ON - Cloudsurfer (G&O)
Alpago EcoTrail 50K - highly recommended
Holy Smokes!! Probably the most difficult 50K I've ever done!
I climbed for 6 hours!! And only got to about 21 miles, what an excellent training run!! Absolutely gorgeous too.
Saturday May 26, 2018 #
Run (Outside) 11:24 [3] 0.59 mi (19:19 / mi)
shoes: ON Cloudsurfer (Gray)
Short Lina hike since we're going to be in the car for 6+ hours!
Friday May 25, 2018 #
Run (Treadmill) 1:21:00 [3] 8.16 mi (9:56 / mi)
shoes: ON Cloudsurfer (Gray)
Run 2: 50:00 flat alternating 10:00 at easy pace with 5:00 at tempo pace. The two paces might be slower than normal. That is ok - just pay attention to the effort. It will take 50:00 if you do 3 sets and finish with a final 5:00 of easy running.
I did 4x instead of 3x., felt pretty good, nice easy push.
1st - 9:22 min/mile / 10:23 m/m
2nd - 9:12 m/m / 10:16 m/m
3rd - 9:02 m/m / 10:10 m/m
4th - 8:51 m/m / 10:04 m/m
10:04+ for the remainder
Thursday May 24, 2018 #
Run (Outside) 55:52 [2] 5.06 mi (11:02 / mi)
shoes: ON Cloudsurfer (Gray)
Morning Hill Run with Cooper, a co-worker's dog who's giving her problems and probably just needs more exercise. He's only 10 months old but I thought he would last longer than he did. At a little over a mile he was pretty tired, but then again all we did was hills. About 670 feet in gain on this run.
Tuesday May 22, 2018 #
Run (Treadmill) 1:10:00 [3] 6.84 mi (10:14 / mi)
shoes: ON Cloudsurfer (Gray)
Run 3: 60:00 Hill Progression run on TM. Start running flat at your normal easy pace. Then starting at 5:00, increase the incline 1% every 2:00 but only till you get to 5% (instead of as long as you can). Lower it back to flat for 2:00 and then start the progression again. Continue this protocol till you reach 5% the last time and then run flat and easy till the hour is up. Ie 3 progressions.
11.01 km, 1:10:00 min
X4 reps instead of X3
Not that hard...
Monday May 21, 2018 #
Run (Outside) 1:01:03 [2] 6.33 mi (9:39 / mi)
shoes: ON Cloudsurfer (Gray)
Nice, easy run on the flat riverfront area, not bad.
Comfortable run though.
Sunday May 20, 2018 #
Run (Outside) 38:36 [2] 3.55 mi (10:52 / mi)
shoes: ON Cloudsurfer (Gray)
Super steep short run! So overdue!!
Saturday May 19, 2018 #
Run (Treadmille) 1:06:00 [3] 4.98 mi (13:15 / mi)
shoes: ON Cloudsurfer (Gray)
This was a walk/run on the treadmill, low on energy but anxious to run!!
Monday May 7, 2018 #
Run (Treadmill) 42:00 [1] 4.3 mi (9:46 / mi)
shoes: ON Cloudsurfer (Gray)
1. Very easy 30:00 flat/rolling run with a few flat strides at the end.
Exactly as prescribed. As soon as knee warmed up, I was good, about two miles in.
Sunday May 6, 2018 #
Run (Treadmill) 1:20:00 [3] 7.9 mi (10:08 / mi)
shoes: ON Cloudsurfer (Gray)
Run 1: Prague marathon OR 2hr flat easy road run. I wasn’t sure about the Prague marathon and would suggest not doing it if you are ok with that, since it is so close to the ultra. But if you are doing it just take it easy and really focus on staying hydrated to help with a faster recovery. Or if doing the 2hr training run, treat it like a normal “race rehearsal” and use the gear you’ll be starting with at the Ultrabalaton. And easy effort here too :)
Nice, easy run but went easy due to the knee. Felt good once I warmed up.
Hike (Outside) 32:49 [0] 1.83 mi (17:56 / mi)
shoes: ON Cloudsurfer (Gray)
Super short hike in the small Carpathians to see some ruins - we got to see the White Stone Castle ruins, pretty cool stuff. Kodi LOVES hiking! There was a bit of scrambling too, she just looks back at us, thinking, "come on you guys, why can't you just get over the rocks quicker!" Haha!
Friday May 4, 2018 #
Run (Treadmill) 1:39:00 [4] 10.5 mi (9:26 / mi)
shoes: ON Cloudsurfer (Gray)
Well... wanted to do a tempo since those really helped me last summer but I didn't do as much as I wanted to, knee was bothering me a bit. But the pain always goes away after about 2 miles. It hurts when I sit or twist it in weird ways but as soon as I'm running or walking it feels good. Although as soon as I started walking, it hurt a tad... :(
Started at 9.5kmph
At 7km increased to 11.0kmph
At 10km increased to 12.0 kmph
At 11km decreased to 11.0 kmph
At 12km decreased to 9.8 kmph
Finished at 11.0kmph
Good run overall!
Thursday May 3, 2018 #
Run (Treadmill) 1:39:00 [4] 10.4 mi (9:31 / mi)
shoes: ON Cloudsurfer (Gray)
Run 2: Last full workout Early in week. Hill Marathon + Flat Marathon combo workout. You can do this all on the TM, or as a mix by doing the hill part on the treadmill and then the flat part outdoors on flat roads.
a. 5:00 warmup and a few flat strides.
b. Run 35:00 up a 4% hill at 9:00 Pace.
c. Then run 35:00 flat at 8:05 Pace.
d. 5:00 of easy flat running for your cool-down.
I did a 10 min warm up then strides at 10 mph. I did the 4% hill at about 10:30-10:40 m/miles, then I ran the 35 min flat at about 6.8 mph. Tough run to get to my actual paces, but I did it.
Bike (Commute) 18:00 [1] 2.24 mi (8:02 / mi)
Commute to work on a beautiful sunny morning!!
Bike (Commute) 18:00 [1] 2.24 mi (8:02 / mi)
Gorgeous evening!
Run (Outside) 22:01 [5] 2.8 mi (7:52 / mi)
shoes: ON Cloudsurfer (Gray)
I wanted to do a double since I haven't done any this year and I remember these really helping me last summer during Keys and Vermont.
Tough run but it felt really good to go faster!
Wednesday May 2, 2018 #
Bike (Commute) 18:00 [1] 2.24 mi (8:02 / mi)
Commute to work, it's a tiny little good workout, actually.
Run (Treadmill) 40:00 [2] 4.2 mi (9:31 / mi)
shoes: ON Cloudsurfer (Gray)
Run 4: 45:00 easy flat recovery run.
I couldn't get up, I think I'm still tired from the race. So, I got on the treadmill as soon as I got home and did an easy 40 min.
Tuesday May 1, 2018 #
Run (Outside) 2:05:56 [2] 12.34 mi (10:12 / mi)
shoes: ON Cloudsurfer (Gray)
Anyway, obviously, the knee felt fine. Haha!