Training Log Archive: silkychrome

morning run w Erl n T. nice day. both hammies super tight, esp L. a little peg-leg action.

C • Sounds like 2

2 rounds of: 40x russian twist 8#, 40x bicycles, 40x cross knees.
2 rounds of: 2x10x ES side knees, 2x10x ES side plank raise, 20x sitting leg raise, 20x modified frogger.
1 round of: 10x ranger
3 rounds of: 10x push-up, 5x ES clock, 10x ES SL squat, 5x ES glute bridge leg raise.

w Erl, and T tried to help too. we are each going to bring a 6-pack to Belize. ha.

bring Opie to AS

chiro appt w Dr. Nick. L hammy so tight after PMETR. but loosened up ok. need to add one-legged squats to glute strengthening routine, 3x10 ES.

2 rounds of: 40x russian twist 8#, 40x bicycles, 40x cross knees.
2 rounds of: 10x ES side knees, 10x ES side plank raise, 10x sitting leg raise, 10x modified frogger. (supposed to be 4 rounds here but i only did 2)
1 round of: 10x ranger, 10x modified v-up.
3 rounds of: 10x push-up, 5x ES clock, 5x ES glute bridge leg raise.

w Erl. um, this was hard. comical.

Erl got this route from JP Bordeleau!
https://www.facebook.com/PrecisionMultisport/video...

Event: Pere Marquette Trail Run
 

after taking Oct off, i tried to put in as many EZ miles in Nov as possible for PMETR prep. that was mostly successful, but once we hit Dec i focused way more on CW8 and ignored specific prep for this race. also have been trying to fix a bum L hamstring so didn't have much intensity prep. and mentally i felt way better than 2014 but not really super competitive, especially once i saw the wave list and a bunch of strong women all starting together. i really liked the all-women wave 4 tho.

so anyway made it to the 1st aid station in about 10th female and thought to myself "oh perfect, just catch 3 girls on each downhill and you got this". so i caught 4 girls on the first downhill and then tried to push the roll-y section after that, but wasn't running too great on the flats and got passed back 3x. lost contact w those girls and then flip-flopped w "teal girl" for the 10th female position for the rest of the race.

Jeff caught me about mile 5 and i hadn't been feeling great up til then. but running w him really pumped me up and i got a 2nd wind. which quickly faded, but i did have those 60 sec of "i feel like a fast runner" legs which is such a cool feeling.

overall a mediocre performance resulting from mediocre prep. but that's just where i am in the swing of things and overall life is pretty great. so good to see so many friends (lots of CW8 visor sightings), Erl had a great race (he had to start in almost last wave), plus we brought Tess and Opie so a great day overall.


2015, 1:12:39, 4th AG, 10th W, 115th OA
2014, 1:07:03, 1st AG, 3rd W, 60th OA
2013, 1:07:24, 1st AG, 1st W, 19th OA <--snowstorm
2012, 1:05:50, 1st AG, 5th W, 69th OA
2011, 1:07:16, 2nd AG, 8th W, 91st OA
2010, 1:18:16, 2nd AG, 6th W, 99th OA
2009, 1:24:03, 7th AG, 53rd W, 262nd OA

C • Guess you need more snowstorms! 6

morning run w Erl n T. to the park for a swim in the creek (for Tess). nice morning, didn't feel esp great but pace was OK.