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Training Log Archive: prthiessen

In the 30 days ending Apr 30, 2015:

activity # timemileskm+m
  Easy11 8:18:00 54.4(9:09) 87.55(5:41)
  Long Run4 6:08:09 94.7(3:53) 152.4(2:25)
  yoga4 2:30:00
  Intervals2 2:25:00 17.5(8:17) 28.16(5:09)
  Hill Intervals2 1:43:00 11.5(8:57) 18.51(5:34)
  Ab workout5 1:15:00
  Weights3 1:10:00
  Speed/Track1 56:00 7.0(8:00) 11.27(4:58)
  Hill Tempo1 55:00 5.0(11:00) 8.05(6:50)
  Walking2 40:45 6.3(6:28) 10.14(4:01)
  exercises1 30:00
  Total27 26:30:54 196.4 316.08

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Thursday Apr 30, 2015 #

Intervals 1:10:00 [3] 8.5 mi (8:14 / mi)

15 min warmup. 15 minute at 7:05 Pace - felt good no calf issues at all so I am not concerned about that anymore. 5 min easy. 8X 1 minutes of uphill intervals with 1:30 of jogging down rest in between. 15 min cooldown.

Felt strong and this was a really good workout after a few easier days because of the calf. No longer concerned about that.

Wednesday Apr 29, 2015 #

Easy 45:00 [3] 5.0 mi (9:00 / mi)

Easy 5 still no calf issues so good to go.

Weights 20:00 [3]

Upper body weights, still resting calf.

Tuesday Apr 28, 2015 #

Easy 50:00 [3] 5.5 mi (9:05 / mi)

Easy 50 minutes, calf was fine.

Ab workout 15:00 [3]

Monday Apr 27, 2015 #

yoga 55:00 [3]

Sunday Apr 26, 2015 #

Easy 30:00 [3] 3.3 mi (9:05 / mi)

30 minutes easy on TM, calf still tight, so took it easy.

Ab workout 15:00 [3]

Saturday Apr 25, 2015 #

Ab workout 15:00 [3]

Long Run 3:00:00 [3] 20.0 mi (9:00 / mi)

avg 845 per mile for 20 miles; flat/hill/flat

First hour splits on pavement - 952, 843, 851, 908, 906, 857, 850 (didn't really even check GPS during this hour)
Second hour splits on hill trail at N. Table Mt. 833, 958, 1048, 937, 847, for sure tried to pick up the downhills on this section
Third hour on pavement - 745, 740, 748, 752, 815, 853, 809, 746 (this hour was more downhillirsh, but I still had really tried to pick it up and was pleased with this effort after the first two hours.

Left calf was very tight/sore. Not injured, just need to stretch I think and do foam roller.

Friday Apr 24, 2015 #

Walking 40:00 [3] 3.0 mi (13:20 / mi)

Ran 7 minutes to and from YMCA. Walked 30 minutes 4.2 mph at 10%, had eaten about 1.5 hours before so still pretty full, and still sore from yesterday.

Thursday Apr 23, 2015 #

Hill Intervals 58:00 [3] 6.5 mi (8:55 / mi)

TM minute on minute off. 8:27 per mile throughout minute on was 8% and minute off was flat. I never touched the handrails and always made sure the hill was raised by the beginning of the minute on. I was pretty worked by the end and tried really hard to stay relaxed. A good workout with 15 min warmup and strides and 10 minutes cooldown.

Wednesday Apr 22, 2015 #

Easy 1:05:00 [3] 7.8 mi (8:20 / mi)

Flat easyish road run with a friend so a bit faster than I would have run on my own, but not too bad. Averaged 8:30 per mile.

Ab workout 15:00 [3]

Tuesday Apr 21, 2015 #

Speed/Track 56:00 [3] 7.0 mi (8:00 / mi)

15 min warmup and cooldown with strides. Then 2:30 speed with 2:00 easy. I never walked and transitioned between speed interval to jogging without stopping. Six intervals with minutes per mile for 2:30 of 6:08, 6:12, 6:15, 6:12, 6:09, 6:01.

I thought this was going to be harder during the warmup as I had little energy but the intervals turned out well, I think

Weights 25:00 [3]

Weights for legs and arms. 6 minutes of easy running before and after.

Monday Apr 20, 2015 #

yoga 30:00 [3]

Easy yoga on off day.

Sunday Apr 19, 2015 #

Long Run 3:00 [3] 12.0 mi (15 / mi)

White Ranch - super slow and tried my very best to run as much as I could. I can very close to running all of the first 3.5 miles that made up 1500 feet of the elevation gain. It was really slushy/snowy up top with 6-12 inches of snow and it was just not possible to run through some parts. I would say I ran 85 of this run with the only non running on snowy uphills. Total elevation gain was 2557. Even on the lower elevations it was pretty sloppy out there. Splits were 1440, 1805, 1638, 1606, 1239, 1706, 1541, 1409, 1129, 1243, 1106, 920.

I ran this in the afternoon and while I was well hydrated, I think my nutrition fell off a bit and I think that was the cause for some slowness. Until the very snowy parts I was able to lock into a very low running speed for most of that initial uphill part, which I felt good about.

Saturday Apr 18, 2015 #

Ab workout 15:00 [3]

ab ripper x

Easy 31:00 [3] 3.1 mi (10:00 / mi)

Long easy stroller run at 930 pace.

yoga 30:00 [3] ***

Due to childcare issues, I had to substitute 30 min of yoga for 30 min of ultra pace running. Not ideal, but still good to build flexibility and balance.

Friday Apr 17, 2015 #

Walking 45 [3] 3.3 mi (14 / mi)

tm 4.2 mph up to 10 for the first 10 min, then 4.2 at 15 % for 30 minutes, then 5 min cooldown flat walking

Thursday Apr 16, 2015 #

Hill Tempo 55:00 [3] 5.0 mi (11:00 / mi)

Super snowy, windy wet run on N. Table. The weather was just so miserable that it was hard to do intervals on the hills because I didn't want to slowdown because I got cold. Therefore, I kind of turned this into a tempo run by feel.

Did 6 X 10 sec hill bursts in the middle of the run.

Not ideal but felt fine and you make do.

Wednesday Apr 15, 2015 #

Easy 1:02:00 [3] 7.1 mi (8:44 / mi)

Flat road running intended it to be easy but ended up running sub 8:30. I never looked at the GPS so perhaps my "easy" is getting faster. Lets hope. Only a little bit sore after yesterday.

Tuesday Apr 14, 2015 #

Weights 25:00 [3]

25 minutes of relatively light weights after having not done them in a while. I had to do these at noon before I ran in the evening. I usually try to lift after running but had no choice.

Intervals 1:15:00 [3] 9.0 mi (8:20 / mi)

15 min warmup and cooldown. Then mile intervals with 2 min rest in between.
7:30 (impacted by a big hill and traffic), 708, 7:00, 6:30, 6:37 (again uphill). Ran hard and felt strangely strong even though I had done the weights at noon. Hard intervals at night are always a tiny bit harder. Felt good about effort though.

Monday Apr 13, 2015 #

yoga 35:00 [3]

Sunday Apr 12, 2015 #

Long Run 2:55:00 [3] 12.7 mi (13:47 / mi)

Super slow but ran at least 96 percent of the time albeit at a super slow pace. The last hour was a struggle with legs being quite flat. Nothing out of the norm other than the 50 miler last week. Pace was about 13 minutes per mile. Elevation gain of 2000 feet on rolling trails.

Saturday Apr 11, 2015 #

exercises 30:00 [3]

30 minutes of core, legs and arms calestenics with no weights.

Friday Apr 10, 2015 #

Hill Intervals 45:00 [3] 5.0 mi (9:00 / mi)

10 min warmup and 8 min cooldown.
10 X 1 min at 9:00 and 8% with 2:00 easy flat recovery
Workout was harder than expected. Not sore, but still a bit low on energy.

Thursday Apr 9, 2015 #

Easy 45:00 [3] 4.5 mi (10:00 / mi)

Easy rolling run on trails and roads. Didn't even look at gps/time til end.

Wednesday Apr 8, 2015 #

Easy 1:00:00 [3] 6.3 mi (9:31 / mi)

Easy run on road and trails except for 4 X 1 minute at 7:00 per mile pace. Plenty of easy running in between intervals. Felt fine but towards end of effort started to get a bit tired.

Tuesday Apr 7, 2015 #

Easy 30:00 [3] 3.0 mi (10:00 / mi)

Easy flat recovery run. Should have done it on Monday but we were traveling and Sunday I was too stiff. Plenty of stretching after.

Saturday Apr 4, 2015 #

Long Run 10:09 [3] 50.0 mi (12 / mi)

Rockin K 50 mile race in Kanopolis. Splits:
Mile 13 2:26 time elapsed
Mile 18 3:30 time elapsed
Mile 26 5:07 time elapsed
Mile 37 7:22 time elapsed
Mile 42.5 8:29 time elapsed
Mile 51 10:09 time elapsed

Felt good and ran splits of 5:07 for the first 26 miles and 504 for the second 24 miles. Temps in the 70s and pretty windy. Health was good and stayed on top of nutrition and hydration with 200-300 calories per hour and around 30 oz per hour.

Friday Apr 3, 2015 #

Easy 30:00 [3] 2.6 mi (11:32 / mi)

easy before race.

Wednesday Apr 1, 2015 #

Easy 50:00 [3] 6.2 mi (8:04 / mi)

Easy lap around City Park at 8:20 pace.

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