Training Log Archive: ZippyIn the 30 days ending Sep 30, 2014:
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| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | |||||||||||||||||||||||||||||||
Tuesday Sep 30, 2014 #
Run 1:15:02 [3] 7.11 mi (10:33 / mi) +1094ft 9:13 / mi
Aerobic out and back from home and onto the local trails. Walked 5 for w/u and c/d with 6:1 protocol. R quad was fine for most of it, but talking to me after 45 mins or so. Def improving.
VASA 10:00 [3]
3 x 30
Supposed to be a swim, but got caught with a "honey do", which killed 15 mins of the 30 mins I had planned for swimming. Vasa to the rescue.
Supposed to be a swim, but got caught with a "honey do", which killed 15 mins of the 30 mins I had planned for swimming. Vasa to the rescue.
Monday Sep 29, 2014 #
VASA 10:00 [3]
3 x 30
Run 44:26 [3] 4.01 mi (11:05 / mi) +541ft 9:50 / mi
Easy jog from the house, up the hill, onto the local trails a bit and back. Walked 5 to W/U, jogged 5, then did 10 x 20 sec strides with 40 sec walking recoveries. Turned around after 2 miles and headed back.
Took it really easy on the DH to save the quad. VMO feels ok, but adductor talking to me a bit. Likely the adductor is the culprit and the VMO wound up trying to compensate for it. More than one almost falls during the 50k; I'm sure I strained something catching myself.
Took it really easy on the DH to save the quad. VMO feels ok, but adductor talking to me a bit. Likely the adductor is the culprit and the VMO wound up trying to compensate for it. More than one almost falls during the 50k; I'm sure I strained something catching myself.
Road Bike 55:15 [3] 15.97 mi (17.3 mph) +246ft
From DPH, up the SJC bike path and back. W/U for 15 mins, then 4 x 6 min threshold with 2 min recoveries. Just reminding myself what going hard feels like with the enduro coming up.
Sunday Sep 28, 2014 #
MTB 1:04:53 [3] 9.61 mi (8.9 mph) +1588ft
Mod MTB ride out on the local trails. Nice and cool, just how I like it! Finally seeing HR fluctuate with effort and not just climb because of the heat. More heat on the way, though.
Swimming 30:00 [3] 0.73 mi (41:05 / mi)
W/U:
200 SK
4 x 50 single arm with board
4 x 50 arm at side (2), arm at side with paddle (2)
4 x 50 on :60 (45-50)
C/D:
200 STK
Didn't feel shoulder, which is awesome. Every swim for the past several years, I'd get a side stitch from my diaphragm almost right away. NOT TODAY. Massage therapist nailed it when she released my diaphragm before Noble. Mystery:solved. Ability to shred:guaranteed.
200 SK
4 x 50 single arm with board
4 x 50 arm at side (2), arm at side with paddle (2)
4 x 50 on :60 (45-50)
C/D:
200 STK
Didn't feel shoulder, which is awesome. Every swim for the past several years, I'd get a side stitch from my diaphragm almost right away. NOT TODAY. Massage therapist nailed it when she released my diaphragm before Noble. Mystery:solved. Ability to shred:guaranteed.
Saturday Sep 27, 2014 #
Note
Had a run planned for today, but VMO still tight and affecting knee. Strategic retreat and logging a chore day since the house is a mess and the cupboards are empty. Prob hop on the swim bench later so the day isn't a total waste.
VASA 15:00 [3]
3 x 30, then 5 x 30/30 and one very slow 30
Friday Sep 26, 2014 #
Run 44:39 [3] 4.18 mi (10:41 / mi) +653ft 9:18 / mi
Easy out and back from home and around the local trails. Right quad/knee acting up on extended downhills - leftover from this weekend. Hopefully just a strain or similar.
Thursday Sep 25, 2014 #
MTB 2:33:01 [3] 17.05 mi (6.7 mph) +3022ft
Mod MTB ride on San Juan Loop. Hot out, but breeze kept it from getting too awful. HR higher than expected relative to RPE - legs felt great, breathing not labored at all. Strange.
Good climbing practice. Need MOAR.
Edit: Got a dose of perspective yesterday when I caught and passed two "recreational" riders on the climb to Cocktail Rock. Since I always compare myself to other racers, this was a good reminder of how relative the term "fast" is.
Good climbing practice. Need MOAR.
Edit: Got a dose of perspective yesterday when I caught and passed two "recreational" riders on the climb to Cocktail Rock. Since I always compare myself to other racers, this was a good reminder of how relative the term "fast" is.
Wednesday Sep 24, 2014 #
VASA 10:00 [3]
3 x 30
Tuesday Sep 23, 2014 #
Run 31:37 [3] 2.74 mi (11:32 / mi) +180ft 10:52 / mi
Very easy out and back on the SJC bike path. Right arch is tired, so lateral quad and hip flexor tight from trying to compensate. Not injury or strain, but over worked. More time off the feet.
Monday Sep 22, 2014 #
Road Bike 1:09:41 [3] 18.81 mi (16.2 mph) +282ft
Very easy coastal spin on the TT bike just flushing the legs out. Sore in spots, but nothing like how beat I was after the 2010 race. Thinking about pulling the plug on the San Jac Enduro, just not into it.
Saturday Sep 20, 2014 #
Event: Noble Canyon 50k
Run 6:55:43 [3] 29.23 mi (14:13 / mi) +4922ft 12:16 / mi
Garmin quit before I actually finished.
Long day in the mountains, couldn't ask for better weather. Ran SOLID through 5:17 and then the wheels came off. Cramping everywhere and legs completely TOAST.
Made a few nutrition errors, but think I managed them well. Not 100% sure on my finishing time, Holly says 7:30 or so, which is still almost an hour PR.
Edit: Actual finishing time 7:41:41. This race course has my number for some reason. Ouch.
http://ultrasignup.com/results_event.aspx?did=2779...
Long day in the mountains, couldn't ask for better weather. Ran SOLID through 5:17 and then the wheels came off. Cramping everywhere and legs completely TOAST.
Made a few nutrition errors, but think I managed them well. Not 100% sure on my finishing time, Holly says 7:30 or so, which is still almost an hour PR.
Edit: Actual finishing time 7:41:41. This race course has my number for some reason. Ouch.
http://ultrasignup.com/results_event.aspx?did=2779...
Friday Sep 19, 2014 #
Run 34:09 [3] 1.96 mi (17:26 / mi) +218ft 15:46 / mi
Easy shake out jog on the race course from Penny Pines toward Garnet Peak and back. Legs felt good and loose, rested and ready.
Thursday Sep 18, 2014 #
Note
Planned rest day. Massage later. Running a few last-minute errands and packing for the race. Heading up to Laguna MTN Lodge tomorrow.
Wednesday Sep 17, 2014 #
Road Bike 1:01:03 [3] 15.39 mi (15.1 mph) +236ft
VERY easy coastal spin. Physically and mentally prepping for the weekend. Going to be a long, fun day in the mountains. Bring it on.
Tuesday Sep 16, 2014 #
Run 29:47 [3] 2.54 mi (11:43 / mi) +380ft 10:16 / mi
Crap sleep thanks to the wife, cat, and an early AM phone call. Tired and sluggish all morning.
From the house, up the hill to the soccer field and a bit of the fire roads. Walked 5 to warm up, jogged 5, did 10 x 20 sec strides with 40 sec recoveries then reverse warm up to cool down.
Insanely hot and humid. Eff this weather, bring on fall!
From the house, up the hill to the soccer field and a bit of the fire roads. Walked 5 to warm up, jogged 5, did 10 x 20 sec strides with 40 sec recoveries then reverse warm up to cool down.
Insanely hot and humid. Eff this weather, bring on fall!
Monday Sep 15, 2014 #
Run 33:17 [3] 3.29 mi (10:07 / mi) +143ft 9:43 / mi
Easy out and back on the SJC path. Hottest day of the heat wave and you can FEEL it. Walked 5 to W/U, ran 20 straight aerobic and walked 5 to cool down.
Holly's baby shower yesterday and I came home to huge trays of baked Ziti, stuffed pasta shells, cupcakes and cake poppers, and two liters of soda. I think it's a conspiracy to make me FAT. Must...resist...
Holly's baby shower yesterday and I came home to huge trays of baked Ziti, stuffed pasta shells, cupcakes and cake poppers, and two liters of soda. I think it's a conspiracy to make me FAT. Must...resist...
Sunday Sep 14, 2014 #
MTB 1:14:32 [3] 11.14 mi (9.0 mph) +1699ft
Mod MTB ride on the local trails. HOT and HUMID again; on shore seems like it quit, leaving us with some nass-T weather. Garmin says 102 avg.
Tires flat when I got the bike out of the garage - front has a small slice in the sidewall and no idea what the problem is with the rear. Aired both up and rear was flat in 10 mins. Rode home and re-filled rear and it was fine the rest of the way. So odd.
Need new rubbers before San Jac. Schwalbe is the team tire, but SO EXPENSIVE.
Tires flat when I got the bike out of the garage - front has a small slice in the sidewall and no idea what the problem is with the rear. Aired both up and rear was flat in 10 mins. Rode home and re-filled rear and it was fine the rest of the way. So odd.
Need new rubbers before San Jac. Schwalbe is the team tire, but SO EXPENSIVE.
Saturday Sep 13, 2014 #
Run 1:04:54 [3] 6.22 mi (10:26 / mi) +945ft 9:07 / mi
Aerobic run from home, up the hill and onto the local trails. Walked 5 to start then 6:1 run:walk. Pace minus warm up and cool down is 9:38, NGP 9:22. Solid.
Friday Sep 12, 2014 #
Run 42:53 [3] 4.19 mi (10:14 / mi) +623ft 8:58 / mi
Easy jog up the hill from home and onto the local trails. Walked 5 to warm up, jogged 10 and then did 20 sec strides with 40 sec recoveries between. Reversed warm-up for cool down. Quads and cycling muscles a bit tired, but running legs felt good. Gnarly heat wave rolling through - yikes!
Thursday Sep 11, 2014 #
MTB 1:47:11 [3] 12.19 mi (6.8 mph) +2208ft
Mod MTB on San Juan to Cocktail and back. Stupid hot. Garmin says avg of 106 - ouch.
Wednesday Sep 10, 2014 #
MTB 1:02:43 [3] 9.7 mi (9.3 mph) +1594ft
Mod MTB ride out on the local stuff. Hit that double I've been rolling :)
Taper mode: engage.
Taper mode: engage.
Tuesday Sep 9, 2014 #
Run 1:02:26 [3] 6.09 mi (10:15 / mi) +1033ft 8:50 / mi
Easy out and back from the house and onto the local trails. Legs feel pretty good with the bit of rest I've had; seems like the on-shore picked up and it wasn't as hot/humid as it's been the past few days. Yes, please.
Monday Sep 8, 2014 #
MTB 1:01:25 [3] 9.73 mi (9.5 mph) +1585ft
Mod MTB ride from home and around the local trails. Little bit of rest did me good, had good legs. New rear tire is wider and has a more round profile, which makes carving single track way more fun. WIN.
Sunday Sep 7, 2014 #
Note
Barely slept - hungry, brain racing. Finally got some sleep on the couch, but woke up feeling like I got run over by a truck. Woke up late and replacing the rear on the MTB took too long and it got HOT and HUMID fast. Figured I could use the recharge and took the day off.
Saturday Sep 6, 2014 #
Run 2:00:51 [3] 9.86 mi (12:15 / mi) +1787ft 10:28 / mi
Long run from the house, straight up the hill and onto the trails. Took 2 bottles and flipped it at 60 mins, right about where the SJC trails link up to the San Clem trails (5-ish miles). HOT and humid (low 90's) and just baking. Cranked A/C, cold shower and ice water as soon as I walked in the door. Ouch.
Last long run before Noble Canyon. Could be a rough one.
Last long run before Noble Canyon. Could be a rough one.
Friday Sep 5, 2014 #
Run 46:35 [3] 4.94 mi (9:26 / mi) +210ft 9:04 / mi
Easy shake out jog on the SJC bike path from Doho. Legs felt great to start, but fatigued quickly. Debating on a swim later - I know it's good for recovery, but I'm tired.
Thursday Sep 4, 2014 #
Road Bike 3:36:15 [3] 60.59 mi (16.8 mph) +2028ft
Long ride on the coast. The usual - DPH, SJC path, Xitos but down to Las Pulgas this time before heading back. Side stitch flared up in the usual spot, maybe from pushing the pace a little this time so pulled the plug about 10 miles early. Counting down to taper-land.
Wednesday Sep 3, 2014 #
Note
Forced day off: at work at 0800, at Perris Range all day, back to the station around 4-ish and then off at 11:30. Sounds bad, but my partner started at the same time and worked until 0300. ICK.
Knew the forced rest was coming, back to the woodshed for a few days and then unloading for Noble Cyn.
Knew the forced rest was coming, back to the woodshed for a few days and then unloading for Noble Cyn.
Tuesday Sep 2, 2014 #
Run 1:30:28 [3] 8.43 mi (10:44 / mi) +1465ft 9:13 / mi
Long-ish run from the house and out and back on the local trails. Legs a bit sore from the big bike ride the other day. Should have gone more since tomorrow is a forced day off, but husband duties call.
Monday Sep 1, 2014 #
Run 41:20 [3] 4.19 mi (9:52 / mi) +654ft 8:36 / mi
Easy jog from the house and around the local trails. Running and riding from home is SO MONEY.
Legs quite stiff and sore from yesterday's ride and I was unsure how this would go, but it turned out really well. Mole skin that was supposed to protect toe 4 wound up killing the little toe since the padding ended right on top of the toe - downhills were KILLING so stopped and ripped it out half way through. Better but need to replace so #4 has protection from the eyelet.
San Juan rematch tomorrow - trying for an earlier start this time.
Legs quite stiff and sore from yesterday's ride and I was unsure how this would go, but it turned out really well. Mole skin that was supposed to protect toe 4 wound up killing the little toe since the padding ended right on top of the toe - downhills were KILLING so stopped and ripped it out half way through. Better but need to replace so #4 has protection from the eyelet.
San Juan rematch tomorrow - trying for an earlier start this time.
Swimming 20:00 [3] 0.6 mi (33:19 / mi)
2 x 100 swim
4 x 50 kick
8 x 50 drill (single arm board, single arm at side, single at side paddle)
4 x 50 swim
Easy. Right shoulder is "ok", but supraspinatus and trap are tight into the neck.
4 x 50 kick
8 x 50 drill (single arm board, single arm at side, single at side paddle)
4 x 50 swim
Easy. Right shoulder is "ok", but supraspinatus and trap are tight into the neck.