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Training Log Archive: broncobilly

In the 31 days ending Jan 31, 2012:

activity # timemileskm+ft
  Running26 33:33:32 251.2(8:01) 404.26(4:59) 24475
  Ski1 5:00:00
  Strength4 1:00:00
  Total30 39:33:32 251.2 404.26 24475
averages - sleep:6.8

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Tuesday Jan 31, 2012 #

12 PM

Running (Awbrey Butte Loop +) 1:02:00 [3] 8.0 mi (7:45 / mi) +900ft 7:00 / mi
slept:9.2 (sick) shoes: Montrail Rogue Racer #6

Loop with Max at lunch. Steady state pace. No power on the hill climb after yesterdays flu bout.

Monday Jan 30, 2012 #

Note
slept:7.0 (sick)

Whole household down with flu. Sucked...pure and simple.

Sunday Jan 29, 2012 #

4 PM

Running (Shevlin/Mrazek Loop) 1:07:00 [3] 8.5 mi (7:53 / mi) +600ft 7:23 / mi
slept:8.5 shoes: Montrail Rogue Racer #6

Super easy pace with Biendip. He ran madass yesterday and was going slow...good though...as I had headache. I tacked on extra up the road and down mrazek and he cut off at mrazek at top of first climb off creek. Then I ran tempo to catch back up to him...probably 2 miles at tempo pace. burned out my headache. Felt good after forced day off yesterday.

Saturday Jan 28, 2012 #

Note
slept:6.5 (rest day)

Family day...super busy. Was going to run late on treadmill, decided to go to bed instead.

Friday Jan 27, 2012 #

10 AM

Ski (Mt B w/ Bman) 5:00:00 [3]

5 hours of tele skiing w/ Benjamin. Bluebird day at Bachie...44 degrees but snow was perfect for cruising.
10 PM

Running (DRW-OM Lollipop) 1:49:00 [3] 14.4 mi (7:34 / mi) +600ft 7:17 / mi
slept:6.4 shoes: Montrail Rogue Racer #2

Night run after skiing all day. Legs were tired. Steady state w/ fartlek sessions thrown in. Crisp clear night 30 degrees and stars were bright in buck cyn.

Thursday Jan 26, 2012 #

12 PM

Running (N River Trail Out & Back) 51:00 [3] 7.1 mi (7:11 / mi) +300ft 6:54 / mi
slept:6.7 shoes: NB RC1400

Easy out and steady state back with Teague at lunch. Awesome day. Sunny and 50s...hot in shorts, LS and gloves, no hat. Some days I love living here, this is one of them.

Wednesday Jan 25, 2012 #

12 PM

Running intervals (Southern Bridge Loop) 52:00 [3] 7.2 mi (7:13 / mi) +225ft 7:01 / mi
slept:6.9 shoes: Montrail Rogue Racer #4

Fartlek. Footzone Noon Run. Icey in spots, glad I had studs. Mostly clear though, just muddy. Ran hard from Bill Healey bridge #1, with short slow downs for icey sections or to wait on people to catch up. Teague and I ran hard from OM back to Drake hard, last mile in 6:18. Beautiful day, sunny and almost 50. crazy after yesterdays hell hole of a day.

Tuesday Jan 24, 2012 #

7 AM

Running (DRW-DT commute) 1:06:00 [3] 8.6 mi (7:40 / mi) +200ft 7:31 / mi
shoes: Montrail Rogue Racer #2

Easy pace. Snowing hard. Mellow pace. Legs heavy from workout yesterday.
5 PM

Running (DT-DRW commute) 1:10:00 [3] 9.3 mi (7:32 / mi) +500ft 7:10 / mi
slept:6.9 shoes: Montrail Rogue Racer #2

Easy pace...super junk conditions...39 and raining on top of snow we had this morning. Lots of mini-lakes in road.

Monday Jan 23, 2012 #

12 PM

Running tempo (Green gate-Awbrey Butte) 1:11:00 [3] 9.7 mi (7:19 / mi) +900ft 6:44 / mi
slept:6.0 shoes: Montrail Rogue Racer #4

Rolling Tempo + Hill Climb. Tempo pace 4.7 miles to Archie Briggs climb...snow on climb and summit. Forced to slow down for footing and crunchy, uneven snow pack. Picked up pace last mile on South descent. Nice day, sunny and upper 30s...shorts, gloves, no hat.

Sunday Jan 22, 2012 #

Note
slept:6.0 (rest day)

Family Day

Saturday Jan 21, 2012 #

11 PM

Running tempo (Treadmill) 1:24:00 [3] 12.0 mi (7:00 / mi)
slept:5.8 shoes: NB RC1400

Progressive treadmill workout. Took little bit for legs to warm up after Smith.

Friday Jan 20, 2012 #

9 AM

Running long (Smith Rock) 3:18:00 [3] 19.5 mi (10:09 / mi) +5447ft 8:02 / mi
shoes: Montrail Rogue Racer #5

From troughs, coles-south rd-gray summit-sherwood-up snake pillar to eagle's roost-traverse to burma saddle-ridge trail-misery-parking lot-burma rd-traverse...high 30s/low 40s overcast...nice day considering weather lately. ran in shorts and LS. no snow out there.
11 PM

Strength (Circuit + core) 15:00 [3]

Thursday Jan 19, 2012 #

12 PM

Running (Steady State) 30:00 [3] 4.4 mi (6:49 / mi)
shoes: NB RC1400

Treadmill at lunch...super slammed with work...only thing I had time for.

Strength (dumbbell circuit + core) 15:00 [3]

Wednesday Jan 18, 2012 #

12 PM

Running (Easy) 23:00 [3] 2.8 mi (8:13 / mi)
shoes: Montrail Rogue Racer #4

This weather freakin SUCKS. Rain/Snow mix, 50+ mph gusts. 6 inches of slush on roads...trails are out of the question. Treadmill later for sure. Treadmill probably for couple of days. I miss the sun and 40s. Sigh.
9 PM

Running (Tempo + Hill Climb) 55:00 [3] 7.8 mi (7:03 / mi) +1100ft 6:13 / mi
shoes: Montrail Rogue Racer #5

Treadmill: 5 min warmup - 10 min @6:49 - 10 min 7% @8:00 - 5 min 10% @8:27 pace - 14 min @6:19 - 6 min @6:00 - 5 min cooldown

Tuesday Jan 17, 2012 #

12 PM

Running (Strong Steady State) 51:00 [3] 7.2 mi (7:05 / mi) +225ft 6:53 / mi
shoes: Montrail Rogue Racer #4

SNOW big time. Lunch run Southern Bridge loop. Gusty winds, snowing pretty hard, 2-3 inches on ground. Had to run to Footzone for quickie studs in shoes before I ran. Looks like storm is pretty big. Winter is officially here. Foot felt fine. Weird.

Monday Jan 16, 2012 #

Note
(rest day)

Another Day off. Foot feeling much better. No pain, but still tender when I push on the spot. One more day...will run tomorrow to test it.

Sunday Jan 15, 2012 #

Note
(injured) (rest day)

Foot still little sore but way better. limping yesterday first half day, then walking normally by evening. Today could slow jog with no pain. Give it another day and see. Really think it's slight muscle/tendonitis/nerve all pissed off between my 4th and 5th metatarsal. More in the meaty area between (plantar interossei muscle + extensor digitorum brevis tendon). Dang NB 110s...overdid it in them this week. Should have known better in combo with fast mileage build up.

Saturday Jan 14, 2012 #

Note
(injured) (rest day)

Sore left foot. 2 hours after long run yesterday, whole foot got throbbing sharp pain on outside of foot to the point of not being able to weight it. Thought was bad PF, then stress fracture but getting better quickly now...not in facia at all, but between 5th and 4th metatarsal...aggravated extensor digitorum brevis tendon and corresponding nerve?? Best guess by research so far. Day off nevertheless.
10 PM

Strength (Dumbbell Circuit) 15:00 [3]

Friday Jan 13, 2012 #

1 PM

Running long (hills) 2:40:00 [3] 21.0 mi (7:37 / mi) +2032ft 6:59 / mi
shoes: Montrail Rogue Racer #5

Horseridge run. up right fork trail of standard route to escarpment, down and out and back to pad at golden basin and back. Solid pace. Legs felt really good.

Thursday Jan 12, 2012 #

2 PM

Running hills (Tempo w/ Hill Climb) 54:00 [3] 7.8 mi (6:55 / mi) +854ft 6:16 / mi
shoes: NB 110

Awbrey Loop, after mile warmup...hard to Archie Briggs trail climb, hard up, tempo down and back...Legs felt good. Slight tread modification to NB 110s is good.

Wednesday Jan 11, 2012 #

12 PM

Running (Easy) 54:00 [3] 7.2 mi (7:30 / mi) +225ft 7:17 / mi
shoes: Montrail Rogue Racer #4

Foozone noon run, mellow day. Southern Bridge loop

Tuesday Jan 10, 2012 #

6 AM

Running (Easy) 1:05:00 [3] 8.6 mi (7:34 / mi) +200ft 7:24 / mi
slept:5.8 shoes: NB 110

DRW-River Trail run commute to work. Getting lighter earlier. Might be able to go to minimalist light next week. Legs little heavy from quick tempo last night and not optimal sleep. Slammed at work. Phew. Ran in NB 110. Felt pretty good. Hard to get full feel with lingering soreness from Saturday and tired legs overall. Will keep running in them though. Definitely a quiver shoe.
5 PM

Running (Progressive) 59:46 [3] 8.6 mi (6:57 / mi) +500ft 6:35 / mi
shoes: NB 110

River Trail-DRW Run Commute. Progressively harder pace. Last half all under 7s down to sub 6:30 pace by last mile. Route is grindy, net uphill. Legs felt ok. Still some heaviness from Sat.

Monday Jan 9, 2012 #

4 PM

Running tempo (Treadmill) 35:00 [3] 5.4 mi (6:29 / mi)
shoes: NB RC1400

Progressive tempo run. Crunched for time today with work. Busted it out. 5 min warmup then 17 min progressive 6:53 down to 6:00s, 10 min @ 6min pace, then 1:30 at 5:42 pace. Legs little sore from Saturday but overall shook out okay.
9 PM

Strength (upper body + core) 15:00 [3]

Finally can do pushups. Wrist still sore, but doable. No pullups yet. Can grip 10 lb dumbells but nothing heavier yet.

ball crunches
planks
pushups
lateral fly
shoulder presses
curls
kickbacks
upright rows

Light weight but felt good to lift. Dang, missed it...was gettin soft.

Sunday Jan 8, 2012 #

Note
(rest day)

Family time

Saturday Jan 7, 2012 #

8 AM

Running long (hills) 5:06:00 [3] 27.0 mi (11:20 / mi) +7261ft 9:02 / mi
shoes: Montrail Rogue Racer #5

Bad Ass 27/7 route. From Skull Hollow Silver trail gate: Coles-Rd 57-NW Gray-Coles-Cougar-Burma-Misery-Parking lot (water)-Burma-Scar-S Gray-Coles. Felt good all day. Mellow pace. Ran with Ian, Stephanie, Heather, Zak, Brian most of the day. Waited at intersections. started to drop group on climbs after misery. They were hiking and I wanted to run. Waited after climbs...coulda easily ran 1/2 hour faster. Ian and I dropped group last Gray Summit and just cruised in hittin 6:30 pace on lower Cole's last couple miles. Legs feel pretty darn good. Little quad soreness, but nothing crazy.

Friday Jan 6, 2012 #

4 PM

Running (hills) 58:21 [3] 7.6 mi (7:41 / mi) +1121ft 6:44 / mi
shoes: Montrail Rogue Racer #4

Horseridge Elevator Loop. Stayed sub 7s on way down to get done before pitch dark. Felt good.

Thursday Jan 5, 2012 #

Note
(rest day)

slammed with work, just couldn't squeeze a run in.

Wednesday Jan 4, 2012 #

12 PM

Running (Steady State) 55:00 [3] 7.2 mi (7:38 / mi) +225ft 7:25 / mi

Footzone nooner w/ crew. Gorgeous Day. 50s and sunny.

Tuesday Jan 3, 2012 #

6 AM

Running (Easy) 1:06:00 [3] 8.5 mi (7:46 / mi) +300ft 7:31 / mi
shoes: NB RC1400

DRW-DT run commute
5 PM

Running (Steady State Rolling) 1:02:00 [3] 8.5 mi (7:18 / mi) +500ft 6:55 / mi
shoes: NB RC1400

DT-DRW run commute. First double of New Year.

Monday Jan 2, 2012 #

6 PM

Running tempo (Rolling Tempo) 49:25 [3] 7.3 mi (6:46 / mi) +260ft 6:33 / mi
shoes: Montrail Rogue Racer #5

DRW-Buck Cyn Outback night run. All under 7, negative split.

Sunday Jan 1, 2012 #

Note
(rest day)

Family day. Legs ready for day off after last weeks fast build up. Good to put in some volume again though.

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