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Training Log Archive: workouttexas

In the 29 days ending Feb 29, 2012:

activity # timemileskm+ft
  Running24 26:12:15 195.53(8:02) 314.67(5:00) 1227
  Cross Training3 3:16:48
  Cycling1 50:33
  Total28 30:19:36 195.53 314.67 1227
  [1-5]28 30:06:52
averages - sleep:6.8

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Wednesday Feb 29, 2012 #

6 AM

Running 43:32 intensity: (39 @1) + (3:11 @2) + (12:24 @3) + (27:07 @4) + (11 @5) 6.21 mi (7:01 / mi) +79ft 6:56 / mi
ahr:145 max:160 slept:5.75 shoes: Asics Sky Speed Orange

Normal loop around Buffalo Bayou. Legs feel ok/good. Going for two a day run later today.

Tuesday Feb 28, 2012 #

5 AM

Cross Training 1:01:09 [1]
ahr:91 max:115 slept:6.0 shoes: Saucony A4

Monday Feb 27, 2012 #

5 PM

Running 1:05:09 intensity: (3:04 @1) + (4:25 @2) + (12:35 @3) + (22:20 @4) + (22:45 @5) 7.03 mi (9:16 / mi) +46ft 9:13 / mi
ahr:153 max:189 slept:8.0 shoes: Saucony A4

3 mile warmup; 18x400m hill loop repeats; half mile cool down with kenyanway.com running. Great workout.

Sunday Feb 26, 2012 #

Note
slept:9.0 (rest day)

Well deserved rest day. Lower legs, just below calf sore after the 22 yesterday. I went with a shoe with some heel yesterday. I think that was a good choice, as the calves are not totally smarting like they were two weeks ago.

Saturday Feb 25, 2012 #

6 AM

Running 2:56:33 intensity: (5:19 @1) + (1:30:44 @2) + (1:20:27 @3) + (3 @4) 22.03 mi (8:01 / mi) +240ft 7:56 / mi
ahr:128 max:146 slept:6.0

Running program I'm on has these really long runs for the Marathon. I'll keep doing them as long as I don't have to really scale back on speed workouts during the week. I did two loops through the Heights with kenyanway.com runners, but most people were off today for the Houston Rodeo Run 10k. I couldn't fit it in with the Boston training, so I ended up running alone the last ten miles in Memorial Park. Not the best run not having someone to push me that last ten, but what the heck.

Friday Feb 24, 2012 #

Running 1:00:00 [3] 6.0 mi (10:00 / mi)
shoes: Asics Hyperspeed Red White

Treadmill run 4 miles plus 30 minutes on stationary bike.

Thursday Feb 23, 2012 #

6 AM

Running intervals 13:28 intensity: (8:28 @3) + (4:00 @4) + (1:00 @5) 1.93 mi (6:59 / mi) +3ft 6:58 / mi
shoes: Saucony A4

Got up late after fun night pre-celebrating my birthday, so did workout pm.
6 PM

Running intervals (Treadmill) 1:07:27 intensity: (5:00 @2) + (38:27 @3) + (12:00 @4) + (12:00 @5) 9.2 mi (7:20 / mi)
shoes: Saucony A4

Warmup, 4 mi @ 6:04, 6 min jog, 1 mi @ 5:30., cooldown.

Wednesday Feb 22, 2012 #

5 AM

Running 59:56 intensity: (13 @0) + (2:31 @1) + (11:35 @2) + (37:29 @3) + (8:08 @4) 8.02 mi (7:28 / mi) +111ft 7:23 / mi
ahr:136 max:152

Good recovery run. Very smart to take it easy yesterday.

Tuesday Feb 21, 2012 #

6 AM

Cycling 50:33 [1]
ahr:86 max:113 slept:5.75 shoes: Saucony A4

Easy day to help legs recover.

Monday Feb 20, 2012 #

5 AM

Running hills 57:50 intensity: (3 @0) + (1:03 @1) + (13:03 @2) + (26:49 @3) + (13:32 @4) + (3:20 @5) 7.3 mi (7:55 / mi) +77ft 7:51 / mi
ahr:148 max:186 shoes: Mizuno Wave Universe 4 Red

Legs still felt tired/sore this morning. I've increased the mileage too quickly. Need to back off tomorrow and just do cross training. Also need to get to bed early to try and generate some recovery in the muscles. Eating a lot of good proteins and carbs all day to try and help.

Sunday Feb 19, 2012 #

Note
(rest day)

Finally getting a rest day. Legs insanely dead on long run Saturday.

Saturday Feb 18, 2012 #

12 PM

Running 1:03:44 intensity: (6:05 @0) + (6:20 @1) + (16:15 @2) + (32:26 @3) + (1:27 @4) + (1:11 @5) 7.07 mi (9:01 / mi)
ahr:125 max:168 shoes: Asics Sky Speed Orange

1 PM

Running 42:00 intensity: (1 @0) + (2:52 @1) + (25:16 @2) + (13:51 @3) 5.0 mi (8:24 / mi) +2ft 8:24 / mi
ahr:127 max:139 shoes: Asics Sky Speed Orange

Y day care closed earlier than I thought, so I ended up coming home and finishing the last 5 on the roads. Miserable. I should have shut it down versus mindlessly trying to get my mileage in for the week.

Friday Feb 17, 2012 #

5 PM

Running 1:09:48 intensity: (5:37 @1) + (9:30 @2) + (20:39 @3) + (26:48 @4) + (7:14 @5) 9.07 mi (7:42 / mi)
ahr:143 max:166 shoes: Mizuno Wave Universe 4 Red

Very tough nine miles.

Thursday Feb 16, 2012 #

6 AM

Running intervals 54:14 intensity: (3:18 @1) + (16:52 @2) + (12:37 @3) + (9:02 @4) + (12:25 @5) 7.0 mi (7:45 / mi)
ahr:140 max:176 shoes: Asics Hyperspeed Red White

Five strong 3/4 mile intervals at 5:45-5:30/mi pace. I wold have put more in, but I'm having such a hard time waking up and getting going, I ended up shorting myself of at least three more intervals.

Wednesday Feb 15, 2012 #

6 AM

Running 41:50 intensity: (12 @0) + (32 @1) + (1:01 @2) + (8:55 @3) + (31:10 @4) 6.21 mi (6:44 / mi) +5ft 6:44 / mi
ahr:150 max:176 shoes: Mizuno Wave Universe 4 Red

Tuesday Feb 14, 2012 #

5 AM

Running intervals 53:40 intensity: (4:58 @1) + (13:47 @2) + (13:00 @3) + (8:12 @4) + (13:43 @5) 6.55 mi (8:12 / mi)
ahr:141 max:181 shoes: Asics Sky Speed Orange

My best week ever training. Fast. Distance. Long run. All there, and no hint of an injury. The base I've laid down in mileage and strength is paying off!

Monday Feb 13, 2012 #

6 AM

Running 45:46 intensity: (11 @1) + (4:48 @2) + (24:40 @3) + (14:14 @4) + (1:53 @5) 6.3 mi (7:16 / mi)
ahr:148 max:216 shoes: Asics Hyperspeed Red White

Sunday Feb 12, 2012 #

3 PM

Cross Training (Weights + Core) 1:15:09 [1]
shoes: Asics Hyperspeed Red White

Saturday Feb 11, 2012 #

5 AM

Running 2:33:05 intensity: (4:49 @1) + (35:37 @2) + (1:16:51 @3) + (35:48 @4) 20.09 mi (7:37 / mi) +360ft 7:30 / mi
ahr:143 max:230 shoes: Mizuno Wave Universe 4 Red

Friday Feb 10, 2012 #

4 PM

Running (Treadmill) 1:17:41 intensity: (7:03 @1) + (17:30 @2) + (52:04 @3) + (1:04 @4) 9.0 mi (8:38 / mi)
ahr:133 max:170 shoes: Asics Nimbus 12 Neon Green

Thursday Feb 9, 2012 #

6 AM

Running 47:40 intensity: (1:55 @1) + (21:35 @2) + (23:46 @3) + (24 @4) 6.0 mi (7:57 / mi) +79ft 7:51 / mi
ahr:131 max:148 shoes: Asics Nimbus 12 Gray

Wednesday Feb 8, 2012 #

4 PM

Running 57:28 intensity: (19:10 @3) + (25:46 @4) + (12:32 @5) 9.01 mi (6:23 / mi) +9ft 6:22 / mi
ahr:153 max:182 shoes: Mizuno Wave Universe 4 Red

Tuesday Feb 7, 2012 #

6 AM

Running hills 58:32 intensity: (2 @0) + (4:20 @1) + (16:03 @2) + (19:52 @3) + (13:11 @4) + (5:04 @5) 5.44 mi (10:46 / mi) +60ft 10:39 / mi
ahr:138 max:189 shoes: Asics Sky Speed Orange

Monday Feb 6, 2012 #

Note
(rest day)

Sunday Feb 5, 2012 #

2 PM

Running (Treadmill) 2:03:03 intensity: (5 @0) + (6:08 @1) + (30:00 @2) + (36:02 @3) + (50:48 @4) 14.5 mi (8:29 / mi)
ahr:145 max:188 shoes: Asics Hyperspeed Red White

Saturday Feb 4, 2012 #

3 PM

Running (Treadmill) 49:27 intensity: (1:20 @1) + (11:20 @2) + (14:11 @3) + (20:31 @4) + (2:05 @5) 7.2 mi (6:52 / mi)
ahr:141 max:164 shoes: Mizuno Wave Universe 4 Red

Friday Feb 3, 2012 #

8 AM

Cross Training (Weights + Core) 1:00:30 intensity: (5:57 @0) + (41:43 @1) + (12:21 @2) + (29 @3)
ahr:103 max:135 shoes: Mizuno Wave Universe 4 Red

Thursday Feb 2, 2012 #

6 PM

Running 32:01 intensity: (4:56 @2) + (12:23 @3) + (13:37 @4) + (1:05 @5) 2.15 mi (14:54 / mi) +39ft 14:38 / mi
ahr:146 max:198 shoes: Mizuno Wave Universe 4 Red

Wednesday Feb 1, 2012 #

5 AM

Running 58:21 intensity: (6 @0) + (2:38 @1) + (11:29 @2) + (42:26 @3) + (1:42 @4) 7.22 mi (8:05 / mi) +117ft 7:58 / mi
ahr:133 max:158 shoes: Asics Nimbus 11 Metallic Orang

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