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Training Log Archive: broncobilly

In the 31 days ending May 31, 2013:

activity # timemileskm+ft
  Running37 40:56:00 310.85(7:54) 500.26(4:55) 35340
  Strength14 5:00:00
  Cycling14 3:25:00 32.2(6:22) 51.82(3:57) 1801
  Total63 49:21:00 343.04 552.08 37141

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Friday May 31, 2013 #

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

12 PM

Running (Candy Cane DRT) 40:00 [3] 5.3 mi (7:33 / mi) +200ft 7:17 / mi
shoes: Patagonia Everlong 7

Easy lunch cruiser
1 PM

Strength (Sauna Session) 20:00 [3]

pushups, situps, jumping jacks, switch jumps in sauna. Only downed 8oz water. Never quit moving. Not feeling so bad in there.

Thursday May 30, 2013 #

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

12 PM

Running (OM Loop + TM) 46:00 [3] 5.7 mi (8:04 / mi) +2400ft 5:46 / mi
shoes: Patagonia Everlong 7

3.4 mile OM Loop, then 2.3 mile hill climb on TM at gym
1 PM

Strength (Sauna Session) 25:00 [3]

Ab Ripper X + 4 sets of 20 of pushups, chair dips and air squats in sauna. Drank 12oz water. Rests in between sets were less than 30 sec.

Wednesday May 29, 2013 #

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

12 PM

Running (Southern Bridge Loop) 52:00 [3] 7.4 mi (7:02 / mi) +420ft 6:40 / mi
shoes: Patagonia Everlong 7

Easy first few miles, then Ness and I ran progressive for 2.5 miles 7:00 down to 6:00 on trail section, then cruised 7s back to shop. Legs feeling solid.
5 PM

Running (Summit Track) 35:00 [3] 4.2 mi (8:20 / mi)
shoes: Patagonia Everlong 5

Easy flusher while Bman at track.

Tuesday May 28, 2013 #

Cycling (bike commute) 10:00 [3] 1.2 mi (8:20 / mi) +200ft 7:12 / mi

PM commute
12 PM

Running (North DRT) 30:00 [3] 4.0 mi (7:30 / mi) +180ft 7:12 / mi
shoes: Patagonia Everlong 7

Easy out and back on river trail, then to the gym.

Strength (Pwr Pack + Sauna Session) 35:00 [3]

15 min HIIT Power Pack workout + 20 min sauna (jumping jacks, switch jumps, crunches, run in place). Drank 12oz of water this time and only had to take four 1 min breaks in last 7 min.

Monday May 27, 2013 #

2 PM

Running (Tiddlywinks-Storm King) 1:25:00 [3] 11.5 mi (7:23 / mi) +700ft 6:59 / mi
shoes: Patagonia Everlong 5

Brian and I took boys on shuttle ride from Winoga to Conklin Rd. Brian and boys rode mt bikes and I ran. Good workout. I was pulling some 5:30-6:10 pace a lot on the downs to try to keep them in sight. Fun day. Rained off and on but boys had a blast.

Sunday May 26, 2013 #

2 PM

Running (Jog Stroller Run) 1:00:00 [3] 7.0 mi (8:34 / mi) +333ft 8:12 / mi
shoes: Patagonia Everlong 5

OM loop with kids on their bikes pushing the bob.

Saturday May 25, 2013 #

4 PM

Running (Jog Stroller Run) 1:00:00 [3] 5.8 mi (10:21 / mi) +350ft 9:47 / mi
shoes: Patagonia Everlong 6

Easy round towner run with kids (downtown-river trail-old mill-farewell bend park). Only recorded actual run time. Lots of hiking, stopping at stuff to play. On my feet for almost 3 hours. Good flusher. Little soreness when I really flex quads after hammering some downhills yesterday, but overall feel pretty darn good. Wanted to run little harder today, but probably good to chill. Everyday May still intact. 27 consecutive run days (since 4/29). Giddyup.
10 PM

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

ripper x + power pack 15 min circuit

Friday May 24, 2013 #

Cycling (bike commute) 7:00 [3] 1.2 mi (5:50 / mi)

AM commute
1 PM

Running long 3:26:00 [3] 23.8 mi (8:39 / mi) +5426ft 7:07 / mi
shoes: Patagonia Everlong 5

Standard loop from troughs with Rick...his first time. He was good through half, then I yo-yo'd xtra credit back down to him on all climbs. Felt solid whole day. 6:15-30 pace last 2 miles. Ran both sides of Burma and most of misery. Legs feel good. Caps off 96 miles w/ almost 15k of climbing in last 7 days. Time to start dialing it down a notch.

Thursday May 23, 2013 #

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

7 AM

Running (Treadmill 5k) 20:00 [3] 3.1 mi (6:27 / mi)

Progressive run (7min pace down to 5:45) on gym treadmill before Sauna Session.

Strength (Sauna Session) 20:00 [3]

Pushup + Plyometrics (jumping jacks + switch jumps) + crunches in the Sauna at gym. Drank most of a 20oz bottle.
2 PM

Running hills (Awbrey Butte 10) 1:08:00 [3] 10.3 mi (6:36 / mi) +1100ft 6:00 / mi
shoes: Patagonia Everlong 7

Awbrey 10 mile tempo run. 5:39-6:38 pace. PR'd on Archie Briggs climb in the middle of tempo workout by 29 sec! 7:58 split. Legs feeling really good right now.
6 PM

Running (Summit HS area) 22:00 [3] 2.2 mi (10:00 / mi) +187ft 9:15 / mi
shoes: Patagonia Everlong 8

Easy run with Annie while Bman was at Cork Track workout. Nice little flusher after running hard today.

Wednesday May 22, 2013 #

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi)

12 PM

Running (S Bridge-Green Gate +) 1:19:00 [3] 10.9 mi (7:15 / mi) +675ft 6:51 / mi
shoes: Patagonia Everlong 7

Out to green gate with Max and Pete. Started out easy (8:30 pace for first couple miles) with Zone noon group. 3 of us broke out to green gate. Nice steady state pace rest of time (6:20-6:50 pace). Legs feel poppy today. Head cold gone.
10 PM

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

15 min Power Pack Circuit + Ab Ripper

Tuesday May 21, 2013 #

Cycling (bike commute) 18:00 [3] 2.8 mi (6:26 / mi) +200ft 6:01 / mi

7 AM

Running hills (Awbrey Butte Loop) 52:00 [3] 7.2 mi (7:13 / mi) +975ft 6:24 / mi
(sick) shoes: Patagonia Everlong 8

Morning tempo. Tons of work today, had to get it in early. 8:32 split on Archie Briggs climb, bam...4 sec shy of PR. Feeling good. Glad I took extra time to let legs recover after IA50. Cold is starting to chill too. Little detox from last week I'm sure. Needed it. Time to get a little mini-cluster in next few days and taper. Gettin' pumped to head back to SD...Giddyup.
6 PM

Running (Jog Stroller Run) 35:00 [3] 3.3 mi (10:36 / mi) +396ft 9:31 / mi
shoes: Patagonia Everlong 8

easy run with kids on bikes pushing Abe in the bob.
9 PM

Running (Awbrey Butte Loop) 49:00 [3] 6.3 mi (7:47 / mi) +1075ft 6:42 / mi
shoes: Patagonia Everlong 8

PM loop at dusk. 2/3 of run a night run. Cold front is here. Dang.

Monday May 20, 2013 #

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

12 PM

Running hills (Triple Awbrey Butte) 1:30:00 [3] 11.2 mi (8:02 / mi) +1950ft 6:54 / mi
(sick) shoes: Patagonia Everlong 7

Up S Side, Double Archie Briggs. Warm day. Head cold still same. Legs feel pretty good.
9 PM

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

Sunday May 19, 2013 #

3 PM

Running (Marvins-KGB-Phils) 59:00 [3] 7.0 mi (8:26 / mi) +550ft 7:51 / mi
(sick) shoes: Patagonia Everlong 7

Cruiser with Rick and Bman on his bike. Good fartlek run. Legs feel good, little head cold.

Saturday May 18, 2013 #

9 PM

Running hills (Double Awbrey) 1:35:00 [3] 11.0 mi (8:38 / mi) +1600ft 7:35 / mi
(sick) shoes: Patagonia Everlong 7

Night run from house. Fighting little head cold or something from traveling.

Friday May 17, 2013 #

5 PM

Running (Short Awbrey Loop) 30:00 [3] 4.1 mi (7:19 / mi) +550ft 6:30 / mi
shoes: Patagonia Everlong 7

quickie afternoon from house after back from traveling 10 hours. jetlag city.

Thursday May 16, 2013 #

8 AM

Running (Cannonsburg Game Area) 1:18:00 [3] 11.0 mi (7:05 / mi) +850ft 6:36 / mi
shoes: Patagonia Everlong 7

Great morning loop with Gazelle Sports' Evan, Darin and Jordon. Great trail Rob suggested. Good brisk pace most of the time with hard half mile at the end. Drop everyone but Jordon. Fun singletrack loop. Lunch at Marie Catrib's...money.

Wednesday May 15, 2013 #

12 PM

Running (Seidman Park Trails) 37:00 [3] 4.5 mi (8:13 / mi) +350ft 7:39 / mi
shoes: Patagonia Everlong 7

Super easy loop with local trail runners. Kim and Andrew and few others. super chill pace. Gorgeous day.
3 PM

Strength (Power Pack Circuit) 15:00 [3]

Tuesday May 14, 2013 #

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

8 AM

Running (Orchard Trails) 37:00 [3] 4.7 mi (7:52 / mi) +500ft 7:09 / mi
shoes: Patagonia Everlong 7

Quicker pace today with Gazelle Sports staff. Demo with them. Ran with the younger dudes on staff. Fun windy rolling trails. Lots of training and shoe talk.
7 PM

Running (Cannonsburg (ski area)) 47:00 [3] 6.3 mi (7:28 / mi) +700ft 6:45 / mi
shoes: Patagonia Everlong 7

Demo at local trail area with small ski hill (250 feet tall), but good windy mtb trails adjacent in the woods. Fun windy burmy loop with Jordon, Zach and Mark. Quck pace with them. Lots of ultra training talk, as Jordon is training for Burning River. I ran up the ski hill at the end. Good 45 degree grade for 1/4 mile. Good time. Lots of good local microbrews at end and double rainbow. Legs are feeling almost completely recovered. Good sign. Giddyup.

Monday May 13, 2013 #

Strength (power pack circuit) 15:00 [3]

5 PM

Running (Luton Trails) 1:03:00 [3] 6.5 mi (9:42 / mi) +500ft 9:02 / mi
shoes: Patagonia Everlong 7

Chill pace with Mark, Kim and Karen (local trail runners in Grand Rapids). Good conversations. Mark's local RD for some trail races and they all 3 adventure race. Good crew. Legs feel good.

Sunday May 12, 2013 #

5 PM

Running (Robinettes Orchard) 45:00 [3] 4.65 mi (9:41 / mi) +500ft 8:47 / mi
shoes: Patagonia Everlong 7

Evening cruiser with Dirty Herd Trail group. Legs felt clunky first 15 min then rallied to run whole loop.

Saturday May 11, 2013 #

6 AM

Running (Ice Age 50 Miler) 6:36:00 [3] 50.0 mi (7:55 / mi) +7000ft 7:00 / mi
shoes: Patagonia Everlong 7

Friday May 10, 2013 #

3 PM

Running (Ice Age course) 40:00 [3] 4.4 mi (9:05 / mi) +300ft 8:32 / mi
shoes: Patagonia Everlong 7

Cruiser on Ice Age section of course

Thursday May 9, 2013 #

6 PM

Running (Pathway) 32:00 [3] 4.0 mi (8:00 / mi)
shoes: Patagonia Everlong 7

Evening shake out run with Ken and Denise in Elkhorn, WI. Thunderstorm in the area. Got drenched.
7 PM

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

Wednesday May 8, 2013 #

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi)

12 PM

Running (Southern Bridge Loop) 55:00 [3] 7.2 mi (7:38 / mi) +333ft 7:19 / mi
shoes: Patagonia Everlong 7

Lunch cruiser with Footzone noon group. Chill pace today.

Tuesday May 7, 2013 #

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

12 PM

Running (OM Loop) 23:00 [3] 3.4 mi (6:46 / mi) +100ft 6:35 / mi
shoes: Patagonia Everlong 7

quickie spin on the legs at lunch

Monday May 6, 2013 #

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi)

12 PM

Running hills (Awbrey Butte Loop) 57:00 [3] 7.3 mi (7:49 / mi) +900ft 7:00 / mi
shoes: Patagonia Everlong 7

cruiser at lunch...nice and mellow...hot and sunny today.
10 PM

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

ripper x + Circuit #2 for 15 min

Sunday May 5, 2013 #

7 AM

Running (Overturf Butte Loop) 35:00 [3] 4.5 mi (7:47 / mi) +500ft 7:02 / mi
shoes: Patagonia Everlong 8

Cruiser run before church

Saturday May 4, 2013 #

8 PM

Running (Southern Bridge Loop) 1:06:00 [3] 8.5 mi (7:46 / mi) +400ft 7:26 / mi
shoes: Patagonia Everlong 8

Evening cruiser with Teague. Good mellow chat time. Gorgeous dusk and sunset.

Friday May 3, 2013 #

12 PM

Running (Skyliners-4601 Loop) 1:37:00 [3] 13.0 mi (7:28 / mi) +1823ft 6:35 / mi
shoes: Patagonia Everlong 8

4601-Towers-Mrazek-Green Shed Loop. Made it to towers in 35:56 split, went down Mrazek (snow piles on north slope til hit gully, then no snow. After green shed, missed haulin aspen course fire rd and went back up to the switchback on 4601 and down. Good loop, 70 degrees today.
9 PM

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

Thursday May 2, 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] 12.2 mi (6:43 / mi) +1183ft 6:09 / mi
shoes: Patagonia Everlong 7

Tempo workout. DRT north to Awbrey Meadows, 32:40 split for 5, 8:30 split up Archie Briggs climb, 1:08:30 slit for 10 miles. Legs/R ankle little tight first couple miles then everything shook out fine and felt good. Gorgeous day. Legs are feeling pretty darn good.

Wednesday May 1, 2013 #

Cycling (bike commute) 15:00 [3] 2.4 mi (6:15 / mi)

12 PM

Running (Southern Bridge Loop) 53:00 [3] 7.4 mi (7:10 / mi) +333ft 6:52 / mi
shoes: Patagonia Everlong 7

Noon run with group. James and I threw down a sub 6 on trail coming back from footbridge to Bill Healey. Nice day. Taper time.
11 PM

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

ripper x + 5 min planks (1 min x 30 sec rest x 5)

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