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Training Log Archive: broncobilly

In the 31 days ending Mar 31, 2013:

activity # timemileskm+ft
  Running31 38:00:00 285.1(8:00) 458.82(4:58) 39466
  Strength13 4:48:00
  Cycling18 4:40:00 44.9(6:14) 72.25(3:53) 3602
  Total61 47:28:00 329.99 531.07 43068

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Sunday Mar 31, 2013 #

Note
(rest day)

Easter and family day in Hood River

Saturday Mar 30, 2013 #

Running race (Gorge Waterfalls 50k) 3:42:00 [3] 28.0 mi (7:56 / mi) +5500ft 6:41 / mi
shoes: Patagonia Everlong 6

Gorgeous day in the Gorge. 70s and sunny. Stacked field. Went out easy and didn't get passed last 20 miles, only picked dudes off, ran all of final climb. 6th place. Satisfied with effort. Felt good whole run. was able to throw down some fast splits on the road section in the middle of the course couple of low 6s and one sub 6 split. Leg speed is finally coming around.

Running (warm up) 15:00 [3] 1.5 mi (10:00 / mi)

Friday Mar 29, 2013 #

Note
(rest day)

Travel Day

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi) +200ft 5:48 / mi

Thursday Mar 28, 2013 #

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi) +200ft 5:48 / mi

12 PM

Running hills (Awbrey Butte Loop) 1:01:00 [3] 7.5 mi (8:08 / mi) +920ft 7:17 / mi
shoes: Patagonia Everlong 5

Easy lunch loop with Ken. Mellow pace. Nice day.

Wednesday Mar 27, 2013 #

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi) +200ft 5:48 / mi

12 PM

Running (Southern Bridge Loop) 54:00 [3] 7.3 mi (7:24 / mi) +333ft 7:05 / mi
shoes: Patagonia Everlong 5

Noon run with FootZone. Max, Joel and I just cruised a easy progressive, finished at 6:20s
11 PM

Strength (Ab Ripper-Planks-Pwr Pack) 37:00 [3]

Ripper X + 3-2-1 planks + 15 min power pack circuit...new confusion routine this week.

Tuesday Mar 26, 2013 #

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi) +200ft 5:48 / mi

12 PM

Running (Awbrey Butte Loop) 56:00 [3] 7.9 mi (7:05 / mi) +1050ft 6:18 / mi
shoes: Patagonia Everlong 5

Easy pace

Monday Mar 25, 2013 #

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi) +200ft 5:48 / mi

12 PM

Running hills (Awbrey Butte Loop) 57:00 [3] 7.9 mi (7:13 / mi) +1056ft 6:24 / mi

Easy lunch loop
11 PM

Strength (Ab Ripper X + Power Pack) 30:00 [3]

ripper x plus 3x5min Bronco Billy Power Pack circuit

Sunday Mar 24, 2013 #

10 PM

Running (OM Loop) 53:00 [3] 6.3 mi (8:25 / mi) +624ft 7:41 / mi
shoes: Patagonia Everlong 6

Easy night run. Super mellow.

Saturday Mar 23, 2013 #

Running (Bessie Butte) 20:00 [3] 2.0 mi (10:00 / mi) +1000ft 6:47 / mi
shoes: Patagonia Everlong 6

Morning Patagonia video shoot at Bessie Butte. Tons of up and down repeats.
11 PM

Running hills (Awbrey-Green Gate Loop) 1:10:00 [3] 9.0 mi (7:47 / mi) +1000ft 7:02 / mi
shoes: Patagonia Everlong 6

Night run

Friday Mar 22, 2013 #

8 AM

Running (OM Loop) 26:00 [3] 3.3 mi (7:53 / mi) +200ft 7:27 / mi
shoes: Patagonia Everlong 5

Easy morning loop before vid shoot at Smith
10 AM

Running (Smith Rock) 50:00 [3] 4.0 mi (12:30 / mi) +2000ft 8:29 / mi
shoes: Patagonia Everlong 5

Patagonia video shoot at smith. Tons and tons of 100-300 meter tempo pace repeats on steep grade or technical terrain.

Thursday Mar 21, 2013 #

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi) +200ft 5:48 / mi

12 PM

Running tempo (Awbrey Butte 12) 1:22:00 [3] 12.1 mi (6:47 / mi) +1398ft 6:07 / mi
shoes: Patagonia Everlong 5

Progressive Tempo. Windy and cold, but after day off this week and mellow yesterday, legs felt poppy, so went with it. Video shoot next two days, so figured hard workout was in order before I do 50 yard repeats for the next two days. Went out at 6:40 pace down to low 6s the 2nd half, besides grind up Putnam/Mt. Wash & archie briggs, everything in 6s...plus, couple splits just under 6. Like this workout a lot (or rather the variations I do of it, mostly a 10 miler, but easy to tack on 2 more now that I'm used to it), really feel it's good strength trainer for ultras now that I've been doing it consistently week in week out, getting used to the grind. Thinkin' I need to take this mentality to Bandit's green shed loop now that it's open.

Wednesday Mar 20, 2013 #

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi) +200ft 5:48 / mi

12 PM

Running (Southern Bridge Loop) 50:00 [3] 7.2 mi (6:57 / mi) +250ft 6:43 / mi
shoes: Patagonia Everlong 5

Steady State with zone crew...windy.
10 PM

Strength (Ab Ripper-Planks-Pwr Pack) 37:00 [3]

Ab Ripper + 7 min planks + 15min Full Body Dumbbell Circuit (aka Bronco Billy Power Pack)

Tuesday Mar 19, 2013 #

Note
(rest day)

Slammed, no time...forced rest

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi) +200ft 5:48 / mi

Monday Mar 18, 2013 #

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi) +200ft 5:48 / mi

12 PM

Running (Awbrey Butte 10) 1:10:00 [3] 10.3 mi (6:48 / mi) +1180ft 6:08 / mi
shoes: Patagonia Everlong 5

10 mile tempo run. 1:08:12 split for the 10. Started out little slow first 2 miles, 7:12 and 6:53, but split last 8 was faster than last week. 8:48 split up Archie Briggs climb.
11 PM

Strength (Ab Ripper X + Planks) 22:00 [3]

Ab Ripper + 3-2-1 planks

Sunday Mar 17, 2013 #

7 AM

Running (Shevlin-Mrazek) 1:34:00 [3] 12.7 mi (7:24 / mi) +1142ft 6:49 / mi
shoes: Patagonia Everlong 5

Cold this morning! Nice loop. Steady State pace, nothing speedy, just good steady clip. Legs tired a bit, but shook out fine.
10 PM

Strength (Dumbbell Circuit) 15:00 [3]

5 min circuit x 3

Saturday Mar 16, 2013 #

9 AM

Running hills (Awbrey Butte Loop) 54:00 [3] 7.0 mi (7:43 / mi) +1027ft 6:46 / mi
shoes: Patagonia Everlong 5

Easy morning loop to shake out legs from Smith yesterday before Annie's soccer. Legs feel pretty good.
10 PM

Strength (Ab Ripper X + Planks) 18:00 [3]

ripper x + 3 min planks

Friday Mar 15, 2013 #

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi) +200ft 5:48 / mi

1 PM

Running long (Smith Rock Loop) 3:25:00 [3] 21.5 mi (9:32 / mi) +5775ft 7:36 / mi
shoes: Patagonia Everlong 5

Standard Troughs loop + Eagles' Roost via the scar with Ian. Nice day.

Thursday Mar 14, 2013 #

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi) +200ft 5:48 / mi

1 PM

Running hills (Awbrey Butte Loop) 1:23:00 [3] 11.3 mi (7:21 / mi) +1100ft 6:44 / mi
shoes: Patagonia Everlong 5

Steady State out to green gate and up Awbrey Glenn road climb and back and over butte. Nice day, shirtless in the mid 60s.

Wednesday Mar 13, 2013 #

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi) +200ft 5:48 / mi

12 PM

Running (Southern Bridge Loop) 54:00 [3] 7.4 mi (7:18 / mi) +250ft 7:04 / mi
shoes: Patagonia Everlong 3

Easy noon run w/ Footzone crew. Nice day.
7 PM

Running (Treadmill Challenge) 25:00 [3] 2.7 mi (9:16 / mi)
shoes: Patagonia Everlong 4

Easy warm up down to Footzone and in Drake Park. Then raced Robbie on Treadmill. Got 2nd behind Mario. 15% grade for 10 min, went 1.04mi...Mario went 1.1...fun night. Mario and I were only ones to go over a mile. Giddyup.
10 PM

Strength (Ab Ripper X + planks) 22:00 [3]

ripper x plus 7 min planks (:50 sec on, :10 sec off x 7)

Tuesday Mar 12, 2013 #

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi) +200ft 5:48 / mi

12 PM

Running (Southern-Green Gate) 1:17:00 [3] 10.2 mi (7:33 / mi) +625ft 7:08 / mi
shoes: Patagonia Everlong 3

Cruiser run at lunch, mellow pace.
10 PM

Strength (Dumbbell Circuit) 15:00 [3]

5 min full body circuit x 3

Monday Mar 11, 2013 #

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi) +200ft 5:48 / mi

12 PM

Running tempo (Awbrey Butte 10) 1:09:00 [3] 10.2 mi (6:46 / mi) +1000ft 6:11 / mi
(sick) shoes: Patagonia Everlong 3

Tempo + Hill Climb. Awbrey 10 miler...splits...

3 mi = 19:58
6 mi = 39:07
Awbrey mile climb = 9:51 (Archie Brigs split = 8:51)

Total = 1:07:50 (new PR)

still hacking crap up, but feel better...last day marking sick I think
6 PM

Running (Hillside Park Loop) 12:00 [3] 1.3 mi (9:14 / mi) +100ft 8:36 / mi

Easy cruiser with kids, nice flusher.
10 PM

Strength (Ab Ripper X + Planks) 20:00 [3]

ripper x + 5 min of planks (:50 sec plank/:10 sec rest x 5)

Sunday Mar 10, 2013 #

Note
(sick)

Day off, 4 hours of sleep from partying last night. Phew...I ain't no spring chicken anymore. Bagged it...totally worthless for anything physical today beside walking the kids to the park.

Saturday Mar 9, 2013 #

8 PM

Running hills (Awbrey Butte Shortie) 35:00 [3] 4.1 mi (8:32 / mi) +680ft 7:23 / mi
(sick) shoes: Patagonia Everlong 4

Quickie Night run...busy day. Stick hacking.
9 PM

Running (Run Commute) 20:00 [3] 2.5 mi (8:00 / mi) +200ft 7:26 / mi

Ran to Silver Moon to watch buddy, Mark's band, Eight dollar Mountain play. After a tequila shot, we bet I couldn't beat them home on foot. Rules: They have to drive speed limit. And I got slight head start, they had to walk to their car from building. Hammered at 3am. Sure was a sight me hammering up Portland Ave. Almost beat them. They beat me by about a minute. Ran it in under 9 min with 200 ft. climb.

Friday Mar 8, 2013 #

Strength (Ab Ripper X) 15:00 [3]

Cycling (bike commute) 20:00 [3] 3.0 mi (6:40 / mi) +200ft 6:16 / mi

3 PM

Running hills (Awbrey Butte Loop) 55:00 [3] 7.0 mi (7:51 / mi) +1000ft 6:55 / mi
(sick) shoes: Patagonia Everlong 4

Awbrey Home Loop, still fighting junk in my lungs but better today...over the hump.

Thursday Mar 7, 2013 #

3 PM

Running hills (Awbrey Butte Loop) 56:00 [3] 6.4 mi (8:45 / mi) +900ft 7:43 / mi
(sick) shoes: Patagonia Everlong 3

From house. Probably the slowest I've ever run this loop. Super easy with this stupid cold.

Wednesday Mar 6, 2013 #

Cycling (bike commute) 20:00 [3] 3.5 mi (5:43 / mi) +200ft 5:25 / mi

7 AM

Strength (Ab Ripper X + planks) 20:00 [3]
(sick)

ripper x + 5 x 50 sec planks w/ 10 sec rest breaks
12 PM

Running (Southern Bridge Loop) 54:00 [3] 7.2 mi (7:30 / mi) +250ft 7:16 / mi
(sick) shoes: Patagonia Everlong 4

Easy noon run with Zone crew. This cold sucks man.

Tuesday Mar 5, 2013 #

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi) +200ft 5:48 / mi

Note
(rest day)

Super busy, took day off from running. Figured it can't hurt after almost 60 in 4 days with 9k of climbing. Plus, this stupid head cold isn't helping my motivation either....sucks
8 PM

Strength (Dumbbell Circuit) 15:00 [3]
(sick)

3 x 5 min circuit...dang I dig this workout.

Monday Mar 4, 2013 #

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi) +200ft 5:48 / mi

12 PM

Running (DRT-Marvins-CHT) 1:25:00 [3] 12.3 mi (6:55 / mi) +890ft 6:28 / mi
(sick) shoes: Patagonia Everlong 4

Progressive run...first in mid 7s, middle 4 mi in high 6s and ended last 4 at full tempo pace (5:50-6:25 pace). Felt pretty good after volume past few days. Wasn't planning on quality, even though was supposed to. Legs felt kinda good. Fighting cold though...got from kids. sinus/little bit of cough.
9 PM

Strength (Ab Ripper X + planks) 22:00 [3]

ripper x + 3-2-1 planks...bam.

Sunday Mar 3, 2013 #

3 PM

Running (Shevlin-Mrazek) 1:40:00 [3] 13.0 mi (7:42 / mi) +1297ft 7:02 / mi
shoes: Patagonia Everlong 4

Did out and back on Mrazek to see where the snow is. Got almost a mile above the Haulin' Aspen Half course turn. Running out of daylight had to turnaround. Could have gone farther, small frozen patches of snow, but passable.

Saturday Mar 2, 2013 #

7 AM

Running hills (Double Awbrey 13er) 1:51:00 [3] 13.0 mi (8:32 / mi) +1600ft 7:39 / mi
shoes: Patagonia Everlong 3

1st loop with Teague easy (59:00), 2nd loop 52 min...took while to shake out.

Friday Mar 1, 2013 #

12 PM

Running long (Smith Rock Loop) 3:25:00 [3] 21.0 mi (9:46 / mi) +5118ft 7:56 / mi
shoes: Patagonia Everlong 4

First shirtless run of the year, nice day. From troughs, standard loop with Sharmanian. Good loop. He's just coming back, so he was hiking all the climbs. I ran ahead on the climbs and waited or jogged slow back down toward him. We were out 3:40, but move time for me was less than 3:25ish. Ran both sides of Burma. Gorgeous day...in 60s. Felt good today.

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