Training Log Archive: mariaamaya

Okay, we headed to NC again on our search for land. We arrived late on Friday night. When I woke up Saturday, I figured we were in for some good hikes, so I chose to sleep in, mistake.

I hiked, maybe 1.5 miles, although being in and out of the car all day in the heat, standing in the sun, I was exhausted by the end of the day. We got to our hotel south of Asheville late so no run.

I got up early, refreshed and planning on combining Runs 3&5, totally excited. I got down to the fitness room and guess what? No treadmill. Two ellipticals, I considered it for a second but it was beautiful outside.

I went for an easy hour, unfortunately to get to any trail, I had to run on the highway, not freeway, but a big road with no sidewalks. I finally got to the trail, it was beautiful, called the Mountain to Sea Trail, but I was only able to run 1 mile, and then it was time to turn back because I had to get back to the hotel so we could get going.

Tomorrow morning I'm getting up to do those two runs! I've been really looking forward to them.

Slow hike/stroll on a couple of pieces of land.

Went out with my neighbor on a super, slow relaxed morning run. She decided to go a bit faster and I actually felt it a bit. I enjoy it more when we go 11 m/m not that this was hard but when we sped up I started feeling last night's hard run a tad.

I'm curious to see how today's long run will be. I think I will be taking tomorrow off!!

Run 1: 4hr “Flat/Hilly/Flat” long run, on roads, trails, or a mix:

a. Run the first 1hr flat/smooth at normal easy pace,

b. then run as hilly a route as you can for the middle 2hrs. Try to let yourself go on the downhills. But for the ups just normal effort which may mean walking depending on how steep it is.

c. Then finish with another 1hr flat and a bit faster than the initial hour. Your legs will feel tired from the ups/downs during the middle portion.

Okay, completely forgot that I was supposed to do this specific run until I was about 20 min in. No problem, I pulled out my phone, looked it up and decided I was just going to continue where I was at.

The first part of this trail run at Great Falls that I like doing isn't flat but isn't necessarily hilly, it's rolling hills, I've never really had to walk... or maybe I chose not to walk.

Anyway, since I'm now a bit familiar with these trails, I decided to just follow them for the first hour, then at the start of the 2nd hour I would just do hill repeats, not hill SPRINTS but just repeat the hills as if I were on a super hilly course.

Well, that's what I did, I had to start a bit early, at about 52 min and found a short hill that took me 1 min to summit then I ran back down, I did this 5 times. Just around the bend, I found another, this one took me about 1:10 and I thought, "why only 5 repeats?" so I did 10. I continued and found another longer one with less of an incline that took me 2:45 - 10 repeats, finally my legs were fried! I found the last one, super steep, :45 sec, again 10 repeats and I was done with the hills! My legs were fried, it felt great!

So, now the flat fast - I didn't even want to run at this point, which told me it was a good tough workout. I pushed on to the flat part at about 2:41 hrs and 12 miles. I started shaking out the hills about 30 min later and finally felt at bit better after I ate. I did the rest on some flat trail and was done!

Super awesome workout!!! One app said 700 feet of elevation gain and the other said 2100 feet, who knows! I guess, who cares, my legs were screaming after the third set of repeats that I had pushed hard. I was actually fine after the first two sets of repeats, it was that long third one that kicked my butt.

Here are my splits:

DISTANCE PACE ELAPSED TIME
1.0 mi 12:38 min/mi 00:12:35
2.0 mi 12:19 min/mi 00:12:09

3.0 mi 11:46 min/mi 00:11:44
4.0 mi 11:02 min/mi 00:11:02
5.0 mi 11:47 min/mi 00:11:47

6.0 mi 15:08 min/mi 00:15:07
7.0 mi 15:03 min/mi 00:15:02

8.0 mi 13:42 min/mi 00:13:40
9.0 mi 13:52 min/mi 00:13:51

10.0 mi 14:06 min/mi 00:14:06
11.0 mi 14:48 min/mi 00:14:47
12.0 mi 14:27 min/mi 00:14:27

13.0 mi 11:57 min/mi 00:11:56

14.0 mi 12:19 min/mi 00:12:17

15.0 mi 11:20 min/mi 00:11:19

16.0 mi 10:51 min/mi 00:10:51

17.0 mi 12:38 min/mi 00:12:38

18.0 mi 11:29 min/mi 00:11:28
19.0 mi 11:29 min/mi 00:11:28
19.2 mi 09:31 min/mi 00:01:44

Took Kodi out on a short hike since she was giving me guilty looks. Hike from Sunday's run, it felt good, not tired at all!

I had physical therapy earlier today and thought my hip might be sore, I also thought I might be sore from yesterday's crossfit but I also slept really well last night!

Went out with the VHTRC group to do a short trail run. Started running and chatting with this guy who is very fast. My mistake but great run overall!

I did not feel fatigued, I thought I might especially after yesterday but I was super antsy to get running all day today.

The short hike with Kodi was actually a great warm-up.

Mile 1 - 9:50 m/m
Mile 2 - 9:23 m/m
Mile 3 - 8:47 m/m
Mile 4 - 8:02 m/m
Mile 5 - 8:03 m/m
Mile 5.1 - 7:38 m/m

Run 2: 30:00 flat tempo run at about 7:30 pace, outside if you can so you have to set the pace (try to be as consistent as possible). Normal warmup and cool-down.

So... not exactly as prescribed above. I ran with Amy and forgot to do my normal warm-up. We did a nice slow start at 10s or so. Then at 2 miles we started the tempo portion, I went her pace so we hung at speeds shown below, 8s or so.

We did the last 3 miles as a cool down making sure not to slow down too much.

All in all, it was a pretty hard run, I was surprised. I was also surprised that I wasn't beat from the short tempo last night, but today I'm feeling the distance.

DISTANCE PACE ELAPSED TIME
1.0 mi 10:41 min/mi 00:10:41
2.0 mi 10:29 min/mi 00:10:28

3.0 mi 08:27 min/mi 00:08:26
4.0 mi 08:18 min/mi 00:08:18
5.0 mi 08:21 min/mi 00:08:20
6.0 mi 07:54 min/mi 00:07:54
7.0 mi 08:58 min/mi 00:08:57

8.0 mi 09:28 min/mi 00:09:27
9.0 mi 09:27 min/mi 00:09:26
10.0 mi 09:37 min/mi 00:09:37
10.2 mi 11:33 min/mi 00:01:55

Crossfit workout wasn't hard at all, which was fine with me. I was exhausted, I think this morning's run did me in! Sleeping in tomorrow!

WARM-UP
400 m run
7 min AMRAP
10 Good AMs (35#)
8 DB Press (4 each arm) 20# dumbbell
6 Ring Rows

LIFT
Strict press
5 (35#) 4 (55#) 3 (55#) 3-3-3-3

WOD
300 m run
3 Rounds (6:50)
15 deadlifts (95#)
12 toes to bar (laying down)

Super late walk to work this morning!!

Lululemon Run

The reason I don't do these runs often is because these road runners tend to run so fast, but when you want some company, I guess you're willing to sacrifice.

I will admit, I didn't HAVE to catch up to the fast guys at the front and maintain pace with them... :)

Good run, tough but felt pretty good afterwards.