Training Log Archive: mklimekIn the 31 days ending Mar 31, 2015:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Su | 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 Mar 31, 2015 #
9 AM
Road 1:25:00 [3] 13.6 mi (6:15 / mi)
https://connect.garmin.com/modern/activity/7338283...
33 min tempo w/ :30 hard every five minutes (pace per mile for ea 1k of the tempo = 5:53, 6:07, 5:44, 5:44, 5:48, 6:15, 5:49, 5:44, 5:49 = 5:50/mile ave)
3 min easy
3 x 2k
(3:27, 3:21 = 6:48/5:28 per mile average)
(3:28, 3:23 = 6:41/5:23 per mile average)
(3:27, 3:21 = 6:48/5:28 per mile average)
Lots of wind (15 to 20 mph), loop with some gravel and grass, some hills, mostly flat pavement around the old mill. Felt this was a hard, honest effort although the paces do not reflect this. The 2ks felt 100% better than the tempo for some reason. Did take a gel between the tempo and the 2ks because it had been several hours since breakfast since our staff meeting went long and I had been up at 5:30a for breakfast and didn't get to start my workout until around 9:30a.
33 min tempo w/ :30 hard every five minutes (pace per mile for ea 1k of the tempo = 5:53, 6:07, 5:44, 5:44, 5:48, 6:15, 5:49, 5:44, 5:49 = 5:50/mile ave)
3 min easy
3 x 2k
(3:27, 3:21 = 6:48/5:28 per mile average)
(3:28, 3:23 = 6:41/5:23 per mile average)
(3:27, 3:21 = 6:48/5:28 per mile average)
Lots of wind (15 to 20 mph), loop with some gravel and grass, some hills, mostly flat pavement around the old mill. Felt this was a hard, honest effort although the paces do not reflect this. The 2ks felt 100% better than the tempo for some reason. Did take a gel between the tempo and the 2ks because it had been several hours since breakfast since our staff meeting went long and I had been up at 5:30a for breakfast and didn't get to start my workout until around 9:30a.
11 AM
Pool 20:00 [3] 2.35 mi (8:30 / mi)
Monday Mar 30, 2015 #
7 AM
Road 1:20:00 [3] 11.43 mi (7:00 / mi)
9 AM
Lifting 40:00 [3]
Circuit 30:00 [3]
7 PM
Road 30:00 [3] 4.29 mi (7:00 / mi)
Sunday Mar 29, 2015 #
9 AM
Road 2:00:00 [3] 17.5 mi (6:51 / mi)
Took the run at a good controlled pace, waited to take one honeystinger gel 3/4 way through run (1:30) within 5 mins of taking gel felt much better energy... probably could have taken two gels with me
10 PM
Note
rhr:55 slept:7.5
8 a
1/4 c oatmeal (uncooked)
1 tsp PB
1/3 c Soy Milk (enriched vanilla)
3 x large strawberries
1/2 banana
1/4 c blueberries
4 x raspberries
1 x fig newton
16 oz h20
10a to noon = run
*** one honeystinger acia gel 90 mins into a two hour run, 12 oz h20 during run***
1:00p
Baden-Baden Sandwhich from Mother's Cafe (Avocado, egg, tomato, spinach, swiss, chimichurri on an english muffin)
1 cup thai curry chicken soup
1 chocolate chip cookie
20 oz h20
3:00p
10 x almonds
1 can Dr Pepper Ten
6:30p
Mexican Dinner with
1 cup chicken sauteed with mushrooms, bell pepper, onion
1/2 c rice Mexican Uncle Ben's Express
1/2 c refried beans
1 c shredded lettuce
1 small tortilla
1/3 c Fresh Pico de Gallo
2 TBS olives
1/2 avocado
2 x dollop of sour cream
1/3 c shredded cheese
9:00p
1 c honey bunches oats cereal
1 c vanilla soy milk
1/4 c oatmeal (uncooked)
1 tsp PB
1/3 c Soy Milk (enriched vanilla)
3 x large strawberries
1/2 banana
1/4 c blueberries
4 x raspberries
1 x fig newton
16 oz h20
10a to noon = run
*** one honeystinger acia gel 90 mins into a two hour run, 12 oz h20 during run***
1:00p
Baden-Baden Sandwhich from Mother's Cafe (Avocado, egg, tomato, spinach, swiss, chimichurri on an english muffin)
1 cup thai curry chicken soup
1 chocolate chip cookie
20 oz h20
3:00p
10 x almonds
1 can Dr Pepper Ten
6:30p
Mexican Dinner with
1 cup chicken sauteed with mushrooms, bell pepper, onion
1/2 c rice Mexican Uncle Ben's Express
1/2 c refried beans
1 c shredded lettuce
1 small tortilla
1/3 c Fresh Pico de Gallo
2 TBS olives
1/2 avocado
2 x dollop of sour cream
1/3 c shredded cheese
9:00p
1 c honey bunches oats cereal
1 c vanilla soy milk
Saturday Mar 28, 2015 #
9 AM
Trail 1:35:00 [3] 13.0 mi (7:18 / mi)
10 PM
Note
rhr:47 slept:9.0
8:00a
1/4 c oatmeal
1 tsp peanut butter
1/3 cup soy dream enriched vanilla
3 large strawberries
half canned peach (in juice)
8 oz H20
1 fig newton
run
11:00a
1 cup honey bunches of oats cereal
1/2 cup vanilla enriched soy dream soy milk
10 x almonds
*** was out of all food basically in our house***
grocery shopping
12:30p
1 slice safeway honey wheat berry bread
3 slices of primo taglio honey turkey
1 tsp three bridges superfood pesto
1/4 avocado
1/3 c mixed lettuce
1/2 slice tillamook swiss cheese
1 x Roth's Peanut Butter Cookie
1 c popcorn
mowed the lawn
2:00p
12 oz coffee w/ sugar and half and half
16 oz H20
4:00p
1 c popcorn, almonds, pretzel crisps
6:30p
chicken tostada w/ sourcream and guacamole
15 x tortilla chips
1/2 c salsa
1/4 c guacamole
4 x corona
*** friend's going away party***
1/4 c oatmeal
1 tsp peanut butter
1/3 cup soy dream enriched vanilla
3 large strawberries
half canned peach (in juice)
8 oz H20
1 fig newton
run
11:00a
1 cup honey bunches of oats cereal
1/2 cup vanilla enriched soy dream soy milk
10 x almonds
*** was out of all food basically in our house***
grocery shopping
12:30p
1 slice safeway honey wheat berry bread
3 slices of primo taglio honey turkey
1 tsp three bridges superfood pesto
1/4 avocado
1/3 c mixed lettuce
1/2 slice tillamook swiss cheese
1 x Roth's Peanut Butter Cookie
1 c popcorn
mowed the lawn
2:00p
12 oz coffee w/ sugar and half and half
16 oz H20
4:00p
1 c popcorn, almonds, pretzel crisps
6:30p
chicken tostada w/ sourcream and guacamole
15 x tortilla chips
1/2 c salsa
1/4 c guacamole
4 x corona
*** friend's going away party***
Friday Mar 27, 2015 #
9 AM
Road 1:06:00 [3] 11.0 mi (6:00 / mi)
https://connect.garmin.com/modern/activity/7306014...
10 min cooldown
20 min tempo (5:40, 5:39, 5:38, + 1/2 mile)
8 x 3:00 hard, 2:00 easy (@ 5:31/mile, 5:31/mile, 5:08/mile, 5:45/mile, 5:19/mile, 5:17/mile, 5:21/mile, 5:16/mile)
10 min cooldown
Felt a little rusty from all the cross training for the tempo, but started feeling a lot better and striding out for the 3:00 pieces. No quad issues, a little tightness but nothing that got in the way of the workout.
10 min cooldown
20 min tempo (5:40, 5:39, 5:38, + 1/2 mile)
8 x 3:00 hard, 2:00 easy (@ 5:31/mile, 5:31/mile, 5:08/mile, 5:45/mile, 5:19/mile, 5:17/mile, 5:21/mile, 5:16/mile)
10 min cooldown
Felt a little rusty from all the cross training for the tempo, but started feeling a lot better and striding out for the 3:00 pieces. No quad issues, a little tightness but nothing that got in the way of the workout.
10 AM
Pool 15:00 [3] 1.88 mi (8:00 / mi)
Thursday Mar 26, 2015 #
9 AM
Road 1:10:00 [3] 10.32 mi (6:47 / mi)
Legs actually felt the best they had felt in a long time after taking a day to only cross train due to my quad not being very happy after the treadmill workout. Will remind myself to do a day in the pool next time I have felt like shit for that long.
12 PM
Pool 25:00 [3] 3.12 mi (8:00 / mi)
Wednesday Mar 25, 2015 #
8 AM
Pool (elliptical) 1:30:00 [3] 11.25 mi (8:00 / mi)
Pool 30:00 [3] 3.75 mi (8:00 / mi)
Just crossed trained today due to my quad strain during yesterday's workout. REALLY tight when I started, like had a hard time stepping out of my car tight, but by the end it was feeling a lot more loose.
Lifting (ONLY UPPER BODY & CORE) 30:00 [3]
Tuesday Mar 24, 2015 #
9 AM
Treadmill 1:50:00 [3] 16.0 mi (6:52 / mi)
Hit the treadmill for the workout this am because I am sick of the wind. 30 (10 mins @ 5:45, 10 mins @ 5:42, 10 min @ 5:39 = 5:42 average for 5.25 miles), 6 x mile (5:36, 5:36, 5:33, 5:33, 5:29, 5:29), 5 x :30 hard (5:15), :30 easy... however, I tweaked my quad about half way through the 30 min tempo, but it didn't get worse. Really only bothered me when speeding up or slowing down... its left leg, low quad, inside... Just ice and stretch you think? I am just going to get in the pool tomorrow and see how it feels on Thursday. I think it's pretty minor.
Legs felt tired, heavy to start with... but didn't feel like anything bad was going to happen. Was surprised when my quad strained a little, it actually was only painful when I was speeding up and slowing down. Once I was rolling it didn't catch or anything.
Legs felt tired, heavy to start with... but didn't feel like anything bad was going to happen. Was surprised when my quad strained a little, it actually was only painful when I was speeding up and slowing down. Once I was rolling it didn't catch or anything.
Pool (DWR - shake out) 20:00 [3] 2.35 mi (8:30 / mi)
10 PM
Note
rhr:48 slept:7.5
5:30a
3/4 c Baked oatmeal
1/2 banana
5 x blackberries
4 x strawberries
8:00a
1 fig newton (apple)
5 x pretzel thins
11:00a
Siggi Coconut yogurt
1:00p
12 oz coffe with half&half and sugar
2:00p
2 c flour
1/2 carrot
1 HB egg
1/2 celery stick
2 TBS hummus
3 x radish
1/4 c avocado
1/2 PB&J (Honeywheat bread)
20 oz h20
5:00p
10 x pretzel things
6:00p
1 c penne pasta
1.25 c tomato sauce w/ ground elk, sliced zuchini, squash, onion, mushroom
Fig newton apple
8:30p
1/2 c Newberry's frozen yogurt (oatmeal raisin)
1/2 c Newberry's frozen yogurt (chocolate)
Topped with crushed peanut, coconut, waffle cone bits, chocolate chips, cookie dough chunks, PB, magic shell
20 oz h20
3/4 c Baked oatmeal
1/2 banana
5 x blackberries
4 x strawberries
8:00a
1 fig newton (apple)
5 x pretzel thins
11:00a
Siggi Coconut yogurt
1:00p
12 oz coffe with half&half and sugar
2:00p
2 c flour
1/2 carrot
1 HB egg
1/2 celery stick
2 TBS hummus
3 x radish
1/4 c avocado
1/2 PB&J (Honeywheat bread)
20 oz h20
5:00p
10 x pretzel things
6:00p
1 c penne pasta
1.25 c tomato sauce w/ ground elk, sliced zuchini, squash, onion, mushroom
Fig newton apple
8:30p
1/2 c Newberry's frozen yogurt (oatmeal raisin)
1/2 c Newberry's frozen yogurt (chocolate)
Topped with crushed peanut, coconut, waffle cone bits, chocolate chips, cookie dough chunks, PB, magic shell
20 oz h20
Monday Mar 23, 2015 #
8 AM
Trail 1:25:00 [3] 11.7 mi (7:16 / mi)
Circuit 30:00 [3]
Lifting 40:00 [3]
6 PM
Road 30:00 [3] 4.3 mi (6:59 / mi)
10 PM
Note
rhr:48 slept:7.5
5a
3/4 c Baked oatmeal
.5 banana
5x raspberry
5x BlackBerry
1/4 soy milk
1 Apple fig Newton
10 oz h20
7:30a
8 x pretzel thins
Run
10a
Silk yogurt (peach and mango)
Lift and circuit
12:30a
Pizza slice (1/8th large pizza)
1.5 c mixed greens
5 x cherry tomatoes
1/4 avocado
2 x mushrooms
1/2 carrot
1/4 cucumber
1 hardboiled egg
1/4 c grilled chicken
1/2 celery stick
2 tbsp hummus
16 oz earl grey tea
3:30
1.5 c popcorn, pretzel thins, almonds
20 oz h20
6:30p
Nutter butter
1/2 c baked oatmeal
7:30p
4 oz cod (baked)
1 c salad w avocado and cherry tomato
1 baked sweet potato
Fig newton
8:30
16 oz peppermint tea w/ splash of soy milk
5 x pretzel thin, 5 x almonds
3/4 c Baked oatmeal
.5 banana
5x raspberry
5x BlackBerry
1/4 soy milk
1 Apple fig Newton
10 oz h20
7:30a
8 x pretzel thins
Run
10a
Silk yogurt (peach and mango)
Lift and circuit
12:30a
Pizza slice (1/8th large pizza)
1.5 c mixed greens
5 x cherry tomatoes
1/4 avocado
2 x mushrooms
1/2 carrot
1/4 cucumber
1 hardboiled egg
1/4 c grilled chicken
1/2 celery stick
2 tbsp hummus
16 oz earl grey tea
3:30
1.5 c popcorn, pretzel thins, almonds
20 oz h20
6:30p
Nutter butter
1/2 c baked oatmeal
7:30p
4 oz cod (baked)
1 c salad w avocado and cherry tomato
1 baked sweet potato
Fig newton
8:30
16 oz peppermint tea w/ splash of soy milk
5 x pretzel thin, 5 x almonds
Sunday Mar 22, 2015 #
8 AM
Road 1:30:00 [3] 12.0 mi (7:30 / mi)
Legs definitely were TIRED, just took things nice and easy today... Felt a lot better on the way back than the way out since it was all headwind for the first six... I think I hate wind more than anything... maybe tied with ice.
6 PM
Note
rhr:51 slept:10.0
Not awesome sleep... a little restless, felt awake for a lot of the morning.
8:00a
1/2 c baked oatmeal
6 x raspberry
5 x strawberries
1/4 C vanilla soy milk
1/3 c of scott's sausage, mushroom, scramble with shredded cheese
10 oz coffee with half&half and sugar
9:30a
7x pretzel crisps
11:30a
1 So Delicious coconut milk yogurt (raspberry)
12 x almond
small slice of pizza left over from last night (1/16 of large)
10 oz h20
2:00p
12 soy latte (human bean)
4 x pretzel crisps
handful of popcorn
3:00p
20 oz h20
4p
Small slice pizza (1/16th)
6p
20 jaunitas tortilla chips
1/2 c goya refried beans
1/2 c ground elk cooked w/ onion + mushroom
1/3 c pico de gallo
1 tbs canned green chiles
1/4 c shredded cheese
1/4 avocado
2 tbs sour cream
1 c mixed greens
1 can diet dr pepper
7p 20 oz h20
8:30p
1/2 c popcorn
1 fig newton
1 nutter butter
8:00a
1/2 c baked oatmeal
6 x raspberry
5 x strawberries
1/4 C vanilla soy milk
1/3 c of scott's sausage, mushroom, scramble with shredded cheese
10 oz coffee with half&half and sugar
9:30a
7x pretzel crisps
11:30a
1 So Delicious coconut milk yogurt (raspberry)
12 x almond
small slice of pizza left over from last night (1/16 of large)
10 oz h20
2:00p
12 soy latte (human bean)
4 x pretzel crisps
handful of popcorn
3:00p
20 oz h20
4p
Small slice pizza (1/16th)
6p
20 jaunitas tortilla chips
1/2 c goya refried beans
1/2 c ground elk cooked w/ onion + mushroom
1/3 c pico de gallo
1 tbs canned green chiles
1/4 c shredded cheese
1/4 avocado
2 tbs sour cream
1 c mixed greens
1 can diet dr pepper
7p 20 oz h20
8:30p
1/2 c popcorn
1 fig newton
1 nutter butter
Saturday Mar 21, 2015 #
9 AM
Road 1:35:00 [3] 15.0 mi (6:20 / mi)
So... the tale of this workout is the fact that there was about 20 mph winds at the time of the workout, with gusts.... so basically it was a four mile loop that was super slow w/ a headwind and uphill in one direction and super fast w/ a tailwind and downhill in the other direction and then averaged out to right under 6:00/mile.
My body is feeling a little tired but once I got going and into the workout things started to feel a little better. Initially I was shooting for 14 to 16 miles, and was trying to hit the first two to three miles in 6:10ish, however, this didn't happen and the wind was really pretty exhausting... So although I didn't do above the minimum 12 miles, I feel that this effort was likely worth 14 on a flat, calm day.
I ended up just taking a gel/ a couple slurps of water about 40 minutes in to the workout and another couple slurps of water around nine miles in.
https://connect.garmin.com/modern/activity/7255723...
1 mile warm up,
1.) 5:46 (elevation -36 w/ tailwind)
2.) 5:52 (elevation -23 w/ tailwind)
3.) 6:12 (+9 w/ headwind)
4.) 6:25 (+11 w/ headwind)
5.) 5:51 (-3 w/ tailwind)
6.) 5:53 (-27 w/ tailwind)
7.) 6:19 (+19 w/ headwind)
8.) 6:19 (+30 w/ headwind)
9.) 5:48 (-30 w/ tailwind)
10.) 5:45 (-43 w/ tailwind)
11.) 5:46 (-26 w/ tailwind)
12.) 5:32 (-49 w/ tailwind)
= 12 miles @ 5:57 average
2 mile cooldown
My body is feeling a little tired but once I got going and into the workout things started to feel a little better. Initially I was shooting for 14 to 16 miles, and was trying to hit the first two to three miles in 6:10ish, however, this didn't happen and the wind was really pretty exhausting... So although I didn't do above the minimum 12 miles, I feel that this effort was likely worth 14 on a flat, calm day.
I ended up just taking a gel/ a couple slurps of water about 40 minutes in to the workout and another couple slurps of water around nine miles in.
https://connect.garmin.com/modern/activity/7255723...
1 mile warm up,
1.) 5:46 (elevation -36 w/ tailwind)
2.) 5:52 (elevation -23 w/ tailwind)
3.) 6:12 (+9 w/ headwind)
4.) 6:25 (+11 w/ headwind)
5.) 5:51 (-3 w/ tailwind)
6.) 5:53 (-27 w/ tailwind)
7.) 6:19 (+19 w/ headwind)
8.) 6:19 (+30 w/ headwind)
9.) 5:48 (-30 w/ tailwind)
10.) 5:45 (-43 w/ tailwind)
11.) 5:46 (-26 w/ tailwind)
12.) 5:32 (-49 w/ tailwind)
= 12 miles @ 5:57 average
2 mile cooldown
3 PM
Pool (DWR - shake out) 30:00 [3] 3.53 mi (8:30 / mi)
10 PM
Note
rhr:60 slept:10.5
8a
3/4 c baked oatmeal
6 x raspberries
4 x strawberries
1/4 c vanilla soy milk
20 oz earl grey tea
10:30a
6 oz Strawberry Tillamook Yogurt
7 x pretzels
12:30p
2 c stir fry left overs from the night before
1/2 c white rice (cooked)
1 fig newton (apple)
8 oz coffee
10 oz H20
2:30 1 c popcorn
4:30 1 c popcorn, pretzel crisp, almond mix
12 oz H20
7:00p
Salad (1 c mixed greens, half hard boiled egg, 1/4 sliced cucumber, 5 x cherry tomato, 1/4 medium avocado)
1/5 of large pizza, homemade (whole wheat crust, pesto, chicken, mushrooms, red onion, mixed shredded cheese, roasted red peppers)
9:00p
12 oz peppermint tea w/ splash of vanilla soy milk
1 fig newton (apple)
handful of popcorn
3/4 c baked oatmeal
6 x raspberries
4 x strawberries
1/4 c vanilla soy milk
20 oz earl grey tea
10:30a
6 oz Strawberry Tillamook Yogurt
7 x pretzels
12:30p
2 c stir fry left overs from the night before
1/2 c white rice (cooked)
1 fig newton (apple)
8 oz coffee
10 oz H20
2:30 1 c popcorn
4:30 1 c popcorn, pretzel crisp, almond mix
12 oz H20
7:00p
Salad (1 c mixed greens, half hard boiled egg, 1/4 sliced cucumber, 5 x cherry tomato, 1/4 medium avocado)
1/5 of large pizza, homemade (whole wheat crust, pesto, chicken, mushrooms, red onion, mixed shredded cheese, roasted red peppers)
9:00p
12 oz peppermint tea w/ splash of vanilla soy milk
1 fig newton (apple)
handful of popcorn
Friday Mar 20, 2015 #
9 AM
Road 1:15:00 [3] 11.0 mi (6:49 / mi)
Felt pretty crappy and legs felt tight. Kind of loosed up as I got going, but wasn't feeling very peppy.
Road 25:00 [3] 3.45 mi (7:15 / mi)
Felt a little light headed/out of it during the first half of this run, think I could have used more water this afternoon.
10 PM
Note
rhr:50 slept:8.5
6a
1/4 s steel cut oats
1 tsp PB
1/2 banana
5 x strawberries
10 x raspberries
1/4 c soymilk
10 oz H20
8a
FigNewton (strawberry)
10a
Green Valley Vanilla Yogurt
10 x almonds
11:30a
1/4 c baked oatmeal (http://www.food.com/recipe/healthy-baked-oatmeal-3... recipe except no sugar, no vanilla extract, 2 chopped apples)
1/2 cup popcorn
16 oz H20 w/ 1/4 c apple juice
1:00p
1/2 c popcorn
1 x chips ahoy cookie
8 oz coffee w/ half and half and sugar
2:30p
1/2 cup mixed lettuce
3/4 c brown rice (cooked)
1/3 c cucumber, red onion, radish marinated in rice vinegar
1 x roasted pepper
3/4 c grilled chicken
2 tbs hummus
3:30p
8 oz coffee with vanilla fat free coffeemate creamer
10 oz H2o
Graham cracker
6:30p
1 c popcorn
20 oz H20
7:30p
2 c Special Delight with Chicken and Vegetables from Pho Viet - Wok-Seasoned with Stir Fry Sauce - Hot Wok with Broccoli, Carrot, Baby Bamboo, Baby Corn, Celery, Mushroom, Sweet Yellow Onion, Dried Chili with Pho Viet’ Sauce
3/4 c white rice (cooked)
1/3 c beef pad thai
8:30p
1/3 c baked oatmeal
10 oz h20
1/4 s steel cut oats
1 tsp PB
1/2 banana
5 x strawberries
10 x raspberries
1/4 c soymilk
10 oz H20
8a
FigNewton (strawberry)
10a
Green Valley Vanilla Yogurt
10 x almonds
11:30a
1/4 c baked oatmeal (http://www.food.com/recipe/healthy-baked-oatmeal-3... recipe except no sugar, no vanilla extract, 2 chopped apples)
1/2 cup popcorn
16 oz H20 w/ 1/4 c apple juice
1:00p
1/2 c popcorn
1 x chips ahoy cookie
8 oz coffee w/ half and half and sugar
2:30p
1/2 cup mixed lettuce
3/4 c brown rice (cooked)
1/3 c cucumber, red onion, radish marinated in rice vinegar
1 x roasted pepper
3/4 c grilled chicken
2 tbs hummus
3:30p
8 oz coffee with vanilla fat free coffeemate creamer
10 oz H2o
Graham cracker
6:30p
1 c popcorn
20 oz H20
7:30p
2 c Special Delight with Chicken and Vegetables from Pho Viet - Wok-Seasoned with Stir Fry Sauce - Hot Wok with Broccoli, Carrot, Baby Bamboo, Baby Corn, Celery, Mushroom, Sweet Yellow Onion, Dried Chili with Pho Viet’ Sauce
3/4 c white rice (cooked)
1/3 c beef pad thai
8:30p
1/3 c baked oatmeal
10 oz h20
Thursday Mar 19, 2015 #
7 AM
Trail 1:15:00 [3] 10.8 mi (6:57 / mi)
First St Rapids trail from my house... felt pretty good, maybe a little sluggish at times, but all in all moving along just fine.
10 AM
Lifting 40:00 [3]
Circuit 30:00 [3]
7 PM
Road 32:00 [3] 4.6 mi (6:57 / mi)
Actually felt really good for an evening run and a stressful/busy day at work, was pleasantly surprised.
10 PM
Note
rhr:56 slept:8.0 weight:105lbs
5:45 a
1/4 Steel cut Oats (uncooked)
1 tsp PB
6 x raspberries
4 x strawberries
1/2 banana
1/4 c soymilk
12 oz earl grey tea w/ splash vanilla soymilk
9am
1 x fig newton (strawberry)
10 x almonds
12 oz peppermint tea
10am
So Delicious coconut milk yogurt (raspberry)
12:00pm
3/4 cup mixed lettuce
3/4 c brown rice (cooked)
1/3 c cucumber, red onion, radish marinated in rice vinegar
1 x roasted pepper
3/4 c grilled chicken
2 tbs hummus
16 oz H2O
4:00p
1 cup popcorn, pretzel crisps, almonds mix
7:00p
3/4 cup Grilled chicken, onion, mushrooms mix
1/2 c mexican rice (Uncle Ben instant)
1/2 c refried beans
1/4 cup shredded cheese
1 cup mixed lettuce
1 can diet Dr Pepper
1 x fig newton (strawberry)
1/4 Steel cut Oats (uncooked)
1 tsp PB
6 x raspberries
4 x strawberries
1/2 banana
1/4 c soymilk
12 oz earl grey tea w/ splash vanilla soymilk
9am
1 x fig newton (strawberry)
10 x almonds
12 oz peppermint tea
10am
So Delicious coconut milk yogurt (raspberry)
12:00pm
3/4 cup mixed lettuce
3/4 c brown rice (cooked)
1/3 c cucumber, red onion, radish marinated in rice vinegar
1 x roasted pepper
3/4 c grilled chicken
2 tbs hummus
16 oz H2O
4:00p
1 cup popcorn, pretzel crisps, almonds mix
7:00p
3/4 cup Grilled chicken, onion, mushrooms mix
1/2 c mexican rice (Uncle Ben instant)
1/2 c refried beans
1/4 cup shredded cheese
1 cup mixed lettuce
1 can diet Dr Pepper
1 x fig newton (strawberry)
Wednesday Mar 18, 2015 #
8 AM
Road 1:28:30 [3] 13.58 mi (6:31 / mi)
https://connect.garmin.com/modern/activity/7229904...
10 min warmup
7 mile tempo (5:55, :42, :46, 6:00, 5:44, :44, :56 = 5:49/mile average)
3 min recovery jog
5 min hard (5:29/mile)*** a little too excited and blew my load a bit, paid for it on the next few intervals***
4 min hard (5:38/mile)
3 min hard (5:33/mile)
2 min hard (5:28/mile)
1 min hard (4:50/mile)
10 min cooldown
Was a little scared of this workout as the first workout back since a terrible race and lots of traveling, but felt very controlled and good. Was shooting for 6:00/mile on the first couple miles of the tempo but despite the gravel section, lots of wind, and a hilly section still averaged well under 6:00/mile.
Not totally smooth, but better than expected.
10 min warmup
7 mile tempo (5:55, :42, :46, 6:00, 5:44, :44, :56 = 5:49/mile average)
3 min recovery jog
5 min hard (5:29/mile)*** a little too excited and blew my load a bit, paid for it on the next few intervals***
4 min hard (5:38/mile)
3 min hard (5:33/mile)
2 min hard (5:28/mile)
1 min hard (4:50/mile)
10 min cooldown
Was a little scared of this workout as the first workout back since a terrible race and lots of traveling, but felt very controlled and good. Was shooting for 6:00/mile on the first couple miles of the tempo but despite the gravel section, lots of wind, and a hilly section still averaged well under 6:00/mile.
Not totally smooth, but better than expected.
Pool (DWR - shake out) 15:00 [3] 1.76 mi (8:30 / mi)
7 PM
Trail 31:30 [3] 4.5 mi (7:00 / mi)
Stomach issues on run... think a little too much lettuce a little to late in the day, legs felt ok though
Tuesday Mar 17, 2015 #
7 AM
Road 1:11:00 [3] 10.5 mi (6:46 / mi)
Running in AZ... Hot, paved, flat... but actually acclimating a bit to the heat I think... It's just ugly here. Ready for trees/green.
Monday Mar 16, 2015 #
9 AM
Road 1:18:00 [3] 11.6 mi (6:43 / mi)
Still hot flat and dry... This would be every single day if I ran in Phoenix... So glad I don't.
Sunday Mar 15, 2015 #
9 AM
Road 1:09:00 [3] 10.1 mi (6:50 / mi)
It's hot here... but at least it is dry. Legs are definitely tight/tired from racing, but they don't feel terrible. Obviously didn't run hard enough or go into the well far enough to do any real damage... doesn't make me feel much better about the race result though.
Saturday Mar 14, 2015 #
6 PM
Race (15k champs) 1:25:00 [3] 13.0 mi (6:32 / mi)
5k: 17:15
10k: 35:30 (18:15 for next 5k)
15k: 54:05 (18:20 for 3rd 5k)
Hot, humid and terrible
10k: 35:30 (18:15 for next 5k)
15k: 54:05 (18:20 for 3rd 5k)
Hot, humid and terrible
Friday Mar 13, 2015 #
6 PM
Road 45:00 [3] 7.0 mi (6:26 / mi)
Wednesday Mar 11, 2015 #
6 PM
Track Workout 1:05:00 [3] 10.0 mi (6:30 / mi)
2 mile warmup
6 x 800 2:41 (5:25/mile), 37, 39, 37, 37, 35 (5:11/mile),
2 mile cooldown
6 x 800 2:41 (5:25/mile), 37, 39, 37, 37, 35 (5:11/mile),
2 mile cooldown
Tuesday Mar 10, 2015 #
6 PM
Road 1:20:00 [3] 11.71 mi (6:50 / mi)
Monday Mar 9, 2015 #
6 PM
Treadmill 1:15:00 [3] 11.5 mi (6:31 / mi)
2 mile warmup, 5:30, :27, :24, :21, :18, :14 w/ 400 m recovery jog, 2 mile cooldown... on the treadmill because I was tired of doing laps on the track and it was windy outside and I wanted to be on pace. Felt really controlled and good... peaking time!
Sunday Mar 8, 2015 #
6 AM
Road 1:30:00 [3] 15.0 mi (6:00 / mi)
Saturday Mar 7, 2015 #
6 AM
Road 1:11:00 [3] 10.0 mi (7:06 / mi)
Friday Mar 6, 2015 #
6 AM
Road 35:00 [3] 4.5 mi (7:47 / mi)
7 PM
Race (Linfield IceBreaker) 1:00:00 [3] 10.0 mi (6:00 / mi)
Linfield Icebreaker
10K....ran it as a tempo....your splits were:
84,82,83,82,83,82,81,82,82,82,82,82,83,83,84,84,84,84,84,83,83,85,8
3,83,79 for 34:43 = approx.. 5:35/mi
10K....ran it as a tempo....your splits were:
84,82,83,82,83,82,81,82,82,82,82,82,83,83,84,84,84,84,84,83,83,85,8
3,83,79 for 34:43 = approx.. 5:35/mi
Pool 15:00 [3] 1.76 mi (8:30 / mi)
Thursday Mar 5, 2015 #
8 AM
Trail 1:20:00 [3] 10.4 mi (7:42 / mi)
Wednesday Mar 4, 2015 #
8 AM
Road (+ strides ) 1:15:00 [3] 11.0 mi (6:49 / mi)
Run east of town... Legs a little tight... Nothing major, felt better by the end and just took it easy
Circuit (pool) 30:00 [3]
Lifting 40:00 [3]
6 PM
Road 40:00 [3] 4.5 mi (8:53 / mi)
Tuesday Mar 3, 2015 #
6 AM
Road 1:20:00 [3] 12.0 mi (6:40 / mi)
15 min warmup
8 x 1200m
4:07 (5:31)
4:04 (5:26)
4:06 (5:27)
4:03 (5:26)
4:05 (5:24)
4:03 (5:20)
4:00 (5:17)
4:02 (5:21)
15 min cooldown
This is what I got off my GPS watch as we had to do a little dodging around snow on the inside lanes of the track so it gave me a little bit more than 1200m on the watch but... Solid work... Felt strong, didn't go crazy
8 x 1200m
4:07 (5:31)
4:04 (5:26)
4:06 (5:27)
4:03 (5:26)
4:05 (5:24)
4:03 (5:20)
4:00 (5:17)
4:02 (5:21)
15 min cooldown
This is what I got off my GPS watch as we had to do a little dodging around snow on the inside lanes of the track so it gave me a little bit more than 1200m on the watch but... Solid work... Felt strong, didn't go crazy
Pool 30:00 [3] 3.53 mi (8:30 / mi)
Easy shake out in the pool
Monday Mar 2, 2015 #
8 AM
Road (+ strides) 1:05:00 [3] 9.23 mi (7:03 / mi)
Circuit 30:00 [3]
Lifting 40:00 [3]
7 PM
Road 30:00 [3] 4.0 mi (7:30 / mi)
Sunday Mar 1, 2015 #
8 AM
Road 2:03:00 [3] 18.0 mi (6:50 / mi)