Training Log Archive: mariaamaya

Run 1: 3hr hilly long trail run at an easy, steady effort.

I headed out to Great Falls and had a fabulous run! Wow, I will start running trails much more often, that was super fun! It wasn't a very hilly and definitely not a super hilly run, just mediocre hilly - turns out it was only a measly 1230 ft gain.

I started easy and I could feel a bit of fatigue but not bad. I finally got my legs around 5 miles or at around the first hour. It felt good and the scenery was perfect, I headed north to Riverbend Park was familiar with the trail from the North Face race so I sort of knew where to go. I checked the maps and I was making good progress all around. I decided to turn around at the "Algonkian State Park 8.6 miles" sign. It wasn't crowded but there were enough people around. Next week I'll head south into Great Falls.

Overall, it was just a normal, easy run, I didn't push at all, hiked the uphills, and ran some but the distance increased the intensity for me.

Splits:

DISTANCE PACE ELAPSED TIME
1.0 mi 12:31 min/mi 00:12:31

2.0 mi 11:57 min/mi 00:11:57

3.0 mi 10:49 min/mi 00:10:48

4.0 mi 12:45 min/mi 00:12:44
5.0 mi 12:04 min/mi 00:12:03

6.0 mi 11:18 min/mi 00:11:18

7.0 mi 12:22 min/mi 00:12:22

8.0 mi 11:14 min/mi 00:11:13
9.0 mi 11:29 min/mi 00:11:28
10.0 mi 11:29 min/mi 00:11:29

11.0 mi 12:31 min/mi 00:12:30

12.0 mi 11:30 min/mi 00:11:29
13.0 mi 11:18 min/mi 00:11:18
14.0 mi 11:02 min/mi 00:11:01

15.0 mi 10:22 min/mi 00:10:22

15.6 mi 10:17 min/mi 00:06:10

Run 3: Hill fartlek on the TM for 60:00 at easy pace. For this run, I want you to mix in several random hills during the run. But instead of adjusting the pace like you would if trying to keep the effort the same, leave the pace the same instead. This way, the hills will seem harder based on how steep they are. No set schedule of hills but try to do at least 4 hills from 30 seconds to 2 minutes with a variety of inclines. This is supposed to be a moderate workout - next week is really hard so keep that in mind!

Run felt pretty decent, not hard but not easy, just a good moderate hill run, I was looking forward to doing it, which tells me it was fairly easy. Plus I sped up in the last 2-3 min by .1 mph.

0-10 min flat easy at 6.0 mph (warm up)

All at 6.0 mph

@ 10 min up to 4% for 2 min
Down to flat for 3 min

@ 15 min up to 6% for 1:30 min
Down to flat for 3:30 min

@ 20 min up to 8% for 1 min
Down to flat for 4 min

@ 25 min up to 10% for :30 sec
Down to flat for 4:30 min

@ 30 min up to 10% for :30 sec
Down to flat for 4:30 min

@ 35 min up to 8% for 1 min
Down to flat for 4 min

@ 40 min up to 8% for 1 min
Down to flat for 4 min (screwed up on this one!)

@ 45 min up to 6% for 2 min
Down to flat for 3 min

Flat for last 13 min at 6.0 mph

End and immediately start flat walk warm up for uphill walk portion!

Walk 5: 30:00 uphill TM walking.

Good walk, felt fairly easy - even after the 1 hr uphill intervals.

5 min walk flat @ 3.0 mph

@ 5 min up to 5% incline and increase to 3.5 mph
(10 min here)

@ 15 min up to 10% incline at 3.5 mph
(20 min here)

At 35 min drop to flat maintain 3.5 mph for 5 min

End at 40 min

Ran with my neighbor who is just getting back into running, we went slightly faster than last time or at least we thought we did...?

Super, easy relaxing and enjoyable run!

18 holes of golf, on my feet all day but enjoyable, as always!

18 holes at Steve's new golf course job! Pretty tired afterwards but not bad, we used a cart so the walking wasn't as much as it could have been.

Nice, easy run with my neighbor. She actually sped up on this one, my legs were a bit sore from last night's crossfit so it felt good to go slow and relaxed and have no worries at all!

Forgot my badge in my jacket, forgot my jacket at crossfit last night! I walked to crossfit since it's so close, no one there this morning, bus full of people so I just kept walking to work!

Kodi desperately needed a walk, she doesn't need much nowadays as the heat really wears her out! We walked to the park, after she "played", we took a quick "slow" walk around the neighborhood. She didn't move for the rest of the night after we got home.

I decided I need to start running trails again so I went out to meet up with a Meet Up group at the Great Falls Park. It was pouring, which is fine, except the thunder and lightning. By the time I arrived, it was all dry and absolutely beautiful.

I feel so fresh right now, and have so much motivation to run. I'm a little sore from crossfit yesterday but nothing unusual. I had my PT appointment today and my hip is getting better everyday.

I went out slow but I didn't know where I was going so I had to keep up with someone. I ended up trailing the group leader, who, I think, was a little annoyed but it was good for me and I'm learning new trails. I will definitely be coming here this weekend for my three hour run! I can't wait, it was a fun, super short run and I thoroughly enjoyed it. It went by sooooo fast!

I'm starting to feel a little more sore so I think I will sleep in tomorrow and not run, crazy, huh?

Run 2: Flat progression run (aka cut-down workout) on treadmill:

a. Start at 15 seconds per mile slower than Easy Pace and run for 5:00.

b. Starting at 5:00, speed up by 0.1MPH (usually 1 "click") each 2:00.

c. Go until you can't complete 2:00 at the new speed.

d. Slow back down to Easy Pace and run for 10:00 or until you reach 1hr.

Great run! I was going to run until it just became too hard but then I re-read the instructions, "...until you can't complete 2:00 min..." which is completely different from being "too hard". So, I kept pushing and probably could have pushed at least two more cycles. Nevertheless, I didn't go until I couldn't "complete 2:00" but I did go further than I would have.

I made it to 8.2 mph finishing my two minute cycle at 53 min and I had started the 5 min warm up at 5.7 mph. I then did 7 min cool down, felt like I needed a bit more so I restarted the treadmill and ran an additional super slow easy 10 min at 6,2 mph (9:40 m/m)

Great run overall, I absolutely love this run, not sure why!

Warm Up
8 min AMRAP
5 Push-press (35#)
5 Good Mornings
3 Push-press (35#)
3 Candlesticks
3 Burpees

1 Round + 3 Push-press (2nd time)

Lift
Jerk (5X2 @ 75#, 4X2 @ 80#, 3X2 @ 85#, 2X4 @85#)

WOD - 11 minute
3 Push-Press (65#)
3 Box step-overs
6 Push-Press (65#)
6 Box step-overs
9&9, 12&12, 15&15, 18&18
6 Push-press...

Went out for a super relaxing easy walk with Kodi! She was done at 1 mile, the heat just destroys, I need to go early in the day before it warms up.

Good easy walk.

Run 4: 60:00 recovery run of any type.

I was supposed to meet up with the RWB runners at Lululemon tonight but they cancelled because of the holiday. I was sitting there dressed up with nowhere to go feeling restless but lazy.

It was a perfect afternoon, so I got my lazy butt off the couch and told myself I would just do a short, super easy 4.5 or 5 miles.

I got out and felt so good, I decided to go a little longer. I didn't expect to go 7 but it was the easiest 7 miles I've done. Wow... it felt incredible! I took it easy and my hip didn't hurt at all!

I'll count this run as Run #4.