Training Log Archive: prthiessenIn the 30 days ending Jun 30, 2015:
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Tuesday Jun 30, 2015 #
Speed/Track 1:10 [3] 8.6 mi (8 / mi)
Normal warmup and cooldown. Then 5 X 1 mile with one minute recovery jog. 720, 710, 710, 715, 725. It was hot (90s) and I just couldn't hold the pace for the last one. I also had to walk a bit between the last two intervals. Just didn't have the leg turnover today.
Sunday Jun 28, 2015 #
Easy 1:36:00 [3] 9.0 mi (10:40 / mi)
I did a slow 5k in the AM with the double jogging stroller - 36 minutes. Late in the day I got out for another slow 6 miles. Slow going and sore, but nothing to worry about.
Saturday Jun 27, 2015 #
Long Run 5:56:00 [3] 20.5 mi (17:22 / mi)
Double Hope Pass. I started at Willis Gulch TH. Split up to the top was 147 and then down into Winfield via the new trial was 258 total. Back up to the pass in 3:56 and then sat for 3-4 minutes and ate a snack. This was the only time I sat down or stopped. Back to the car in 556. I had a low point on the Colorado Trail headed into Winfield and then picked up and then had another low point on the CT back to Hope trail. I got some calories and some S caps and things went away. Nothing else too remarkable. With this effort on this big week, I'm gaining confidence for the big day but we'll see. That is why we race the race.
Friday Jun 26, 2015 #
Walking 45:00 [3] 3.6 mi (12:30 / mi)
TM- 5 minutes warmup then 40 minutes of 4.2 mph at 15%. I believe this is the hardest walking workout I have ever done and given the week's load already, I was pretty pleased. We will see how tomorrow goes :).
Thursday Jun 25, 2015 #
Hills 1:20:00 [3] 8.0 mi (10:00 / mi)
TM Hill intervals. 15 min warmup and cooldown. Then 5X6 minutes at 4%. Interval pace was 8:13, 806, 800, 751, the last one started at 745 and ended the last minute at 715. Flat two minutes between intervals was at 930. Felt really good about this workout. All the transition work we do changing speeds is really starting to pay off as it really only took me 10 seconds or so after the interval to catch my breath and run at 930 again. This week is kind of a monster but I'm hanging in there.
Wednesday Jun 24, 2015 #
Easy 59:00 [3] 6.5 mi (9:05 / mi)
Easy spin on tired legs. No real soreness though, just no pep.
Ab workout 15:00 [3]
Tuesday Jun 23, 2015 #
Speed/Track 55:00 [3] 7.8 mi (7:03 / mi)
Had to shorten workout and cooldown unfortunately for work. I did get in the full 40 minutes of 2 minutes on 1 minute off. All 2 minutes were at 6:40 or faster, especially initially I was at sub 630s. The latter "off" minutes were probably closer to 10 minutes per mile and I had to walk for less than 10 seconds on two intervals. Good workout in the heat and felt strong.
Weights 25:00 [3]
Leg and arm weights.
Monday Jun 22, 2015 #
yoga 1:00:00 [3]
Sunday Jun 21, 2015 #
Long Run 2:30:00 [3] 15.0 mi (10:00 / mi)
Easy long run on pavement in Kansas. I know this is a super slow pace but the humidity was brutal and the legs just wouldn't seem to work that well today. they picked up towards the end. No niggles so I'm ready for another hard week.
Saturday Jun 20, 2015 #
Easy 30:00 [3] 3.4 mi (8:49 / mi)
Easy 3.4 miles in Kansas.
Friday Jun 19, 2015 #
Hill Intervals 1:00:00 [3] 6.0 mi (10:00 / mi)
15 min warmup and 10 min cooldown. Then 8 one min intervals on TM at 8:30 at 8% with 2:30 easy recovery between. Good balance of speed but not too hard.
Thursday Jun 18, 2015 #
Easy 38:00 [3] 4.0 mi (9:30 / mi)
Wednesday Jun 17, 2015 #
Speed/Track 1:00:00 [3] 7.0 mi (8:34 / mi)
15 min warmup and cooldown. Then 5 intervals of .5 miles at 6:50 pace, 7:00 pace, 705 pace, 705 pace, 655 pace. I tried to go faster and just didn't have it in me after there race. I was not able to get in a run on Mon/Tuesday because of a trial I had so the first shakeout just wouldn't go as fast.
Sunday Jun 14, 2015 #
Long Run 4:56:00 [3] 25.0 mi (11:50 / mi)
Quadrock, got 50th out of 200 and fininshed with sub 12 min miles. Felt good but downhills and the heat took its toll. Pleased with the effort and long lingering effects. Splits that I could get
7.1 miles 85 minutes
3.2 miles 35 minutes
3.8 miles 56 minutes
11 miles 120 minutes
The last uphill finished at mile 20ish and I lost some steam but got some water at mile 21 and had some shot blocks. I cruised the last 4 miles and passed probably 15 people on the downhill to the finish. Quads took some pounding but felt proud of the effort.
7.1 miles 85 minutes
3.2 miles 35 minutes
3.8 miles 56 minutes
11 miles 120 minutes
The last uphill finished at mile 20ish and I lost some steam but got some water at mile 21 and had some shot blocks. I cruised the last 4 miles and passed probably 15 people on the downhill to the finish. Quads took some pounding but felt proud of the effort.
Saturday Jun 13, 2015 #
Walking 30:00 [3] 2.1 mi (14:17 / mi)
quick warmup and then 4.2 mph at 15% incline.
Friday Jun 12, 2015 #
Easy 1:00:00 [3] 6.5 mi (9:14 / mi)
Easy run outside.
Thursday Jun 11, 2015 #
Hill Intervals 1:00:00 [3] 6.5 mi (9:14 / mi)
TM- Hills 15 min warmup and cooldown. Then 7 X 3:00 at 830 at 8% with 2 minute recovery very slow and flat. This effort was pretty tough but stayed focused and got it done.
Wednesday Jun 10, 2015 #
Easy 1:00:00 [3] 6.5 mi (9:14 / mi)
Easy recovery run.
Tuesday Jun 9, 2015 #
Speed/Track 1:00:00 [3] 7.8 mi (7:42 / mi)
15 min warmup and cooldown on flat course. Pretty warm at 81 degrees but didn't hamper at all. Splits were 712, 702, 650, 645, and then 642 for the last .2 for about a 655-700 min average. Felt good about this workout and the speed. As I write this the next day, no soreness.
Monday Jun 8, 2015 #
yoga 30 [3]
Sunday Jun 7, 2015 #
Long Run 3:00:00 [3] 18.0 mi (10:00 / mi)
Long run- first 1.5 hours and last .5 hour on pavement. Middle 1 hour on trails. 1600 feet of elevation gain. Stayed hydrated and was careful to watch nutrition and salt tabs. Took a while to get going with any kind of pace for some reason although I didn't feel bad.
955, 945, 1012, 1023, 1054, 1130, 936, 1013, 939, 1101, 1131, 1125, 1206, 835, 924, 734, 740, 735.
The last half hour was downhill but I felt good about being able to pick it up at the end. I felt like I could have gone for a while more so that was a good sign. Only 11 weeks to go so getting a little nervous, thank goodness I have done it before. I'll be alright.
955, 945, 1012, 1023, 1054, 1130, 936, 1013, 939, 1101, 1131, 1125, 1206, 835, 924, 734, 740, 735.
The last half hour was downhill but I felt good about being able to pick it up at the end. I felt like I could have gone for a while more so that was a good sign. Only 11 weeks to go so getting a little nervous, thank goodness I have done it before. I'll be alright.
Ab workout 15:00 [3]
Saturday Jun 6, 2015 #
Weights 15:00 [3]
Leg and arm weights.
Walking 4:00 [3] 3.0 mi (1:20 / mi)
TM- 4.2 mph at 10% for 5 min. Then 12% for the next 10 min. Then 13% for 15 min, then 15% for last 10 min. All with running vest/backpack with about 8 lbs of weight. Good and whipped at the end.
Friday Jun 5, 2015 #
Progression Run 1:15:00 [3] 9.2 mi (8:09 / mi)
Much better feeling during profession run- 855. 836, 826, 752, 745, 735, 714, 708, 722. Was pretty worked at the end and slept well. Not particularly hilly but some rollers in there mostly on pavement. Pretty satisfied with the numbers particularly since there were a few traffic light stops.
Thursday Jun 4, 2015 #
Easy 58:00 [3] 5.5 mi (10:33 / mi)
Started off trying to do the progression run today and just hit the wall and ran out of gas at 18 minutes in. Not sure why - it wasn't the time I usually run and it was humid and work is really stressful now. No idea. I bailed and just turned this into an easy run.
Wednesday Jun 3, 2015 #
Easy 1:00:00 [3] 6.0 mi (10:00 / mi)
Slow easy rolling mix of pavement and trails.
Tuesday Jun 2, 2015 #
Hill Tempo 1:00:00 [3] 6.95 mi (8:38 / mi)
TM all at 4% first half hour was at 849, then 15 min at 841, then the last I progressed slowly to where the last few minutes I was at 730 per mile. Felt good but worked harder than expected in a good way.
Monday Jun 1, 2015 #
yoga 32:00 [3]