Training Log Archive: itsmartinIn the 30 days ending Jun 30, 2013:
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Sunday Jun 30, 2013 #
Cycling 1:45:10 [3] 31.46 mi (3:21 / mi) +1362ft 3:13 / mi
ahr:114 max:166 slept:6.0 shoes: Kona Paddy Wagon
Nice! Riding was the perfect thing to do today. I saw Win Van Pelt on a bike (knee injury) and I saw some guy in a House Wine kit - I love that wine.
I kept feeling better and better as I rode.
This morning both of my feet and ankles were still somewhat swollen and after the ride they were both much better. Cycling really is the answer for me after a hard run.
Saturday Jun 29, 2013 #
Note
slept:8.0 (rest day)
Interestingly BOTH of my feet and ankles got a little puffy after yesterday. :( And my left ankle sure is tight/stiff.
Friday Jun 28, 2013 #
Running 6:52:46 [3] 25.91 mi (15:56 / mi) +9566ft 11:48 / mi
slept:6.0 shoes: Hoka Stinson Evo White 13
A solid(!) 28 miles, three summits, 9k of elevation gain and hot, hot temps.
Oh god, glad I did this but I am tired.
It got up into the low 80s and I ran out of water just after my last summit. Oops. Super group, great day, my ankle survived, i was able to run the flats and even when I couldn't run the ups any longer I still hiked well.
Now it's time to recover and bounce back for the Mt Hood 50-mile. Yikes!
Thursday Jun 27, 2013 #
Running 1:28:09 [3] 8.52 mi (10:21 / mi) +1734ft 8:41 / mi
ahr:127 max:162 slept:7.0 shoes: Brooks Cascadia 8-Gray 12.5
Wow, I started out feeling totally short of breath with tired legs and finished feeling the same way. I'm hoping it was a good idea to go this long today, we'll see tomorrow.
I had to walk three times just to breath! Gotta not focus just on this day.
Stretching 20:00 [0]
weight:181lbs
Wednesday Jun 26, 2013 #
Strengthening 30:00 [2]
slept:7.0 shoes: Sneakers
Running 1:02:10 [3] 7.93 mi (7:50 / mi) +231ft 7:38 / mi
weight:181lbs shoes: Brooks Launch-Yellow 12.5
We started slow and only sped up the last two miles. I felt good but me left ankle gave a little grief after I stopped/when I was walking back to the office. Gotta ice that tonight.
Today I introduced Edgardo to the slow run. I'm not sure if he ever does anything slowly...
Tuesday Jun 25, 2013 #
Running (Treadmill) 40:00 [3] 5.4 mi (7:24 / mi)
slept:7.0 weight:180lbs shoes: Brooks Launch-Yellow 12.5
10 min @ 8:00
10 min @ 7:30
10 min @ 7:00
1 min @ 6:51
1 min @ 6:42
1 min @ 6:33
1 min @ 6:24
1 min @ 6:15
5 min @ 8:00
5 min @ 15:00 for an additional .3 miles (walking cool down)
Although walking still zings my quads - especially down hill - this run felt pretty good. I opted for the treadmill because I'm cautious and was worried about going outside and having the impact be too much and I think this was a wise choice. I'll go outside with confidence tomorrow.
Monday Jun 24, 2013 #
Strengthening 30:00 [2]
slept:6.0 shoes: Sneakers
I am not getting enough sleep! I just can't seem to stay sleeping long enough and am waking up BEFORE my already super early alarm. :(
Cardio (Elliptical Trainer) 10:00 [1] 1.1 mi (9:06 / mi)
weight:179lbs shoes: Sneakers
Stretching 20:00 [0]
Sauna 15:00 [0]
I felt much better leaving the IMA than when I walked in.
Sunday Jun 23, 2013 #
Running 2:23:50 [3] 12.21 mi (11:47 / mi) +2830ft 9:40 / mi
ahr:123 max:137 slept:7.0 shoes: Brooks PureGrit-Green 12
Man, I started SLOW but Todd was game for company so we jogged and chatted. I almost bailed and just did the 10 but found myself turning left almost like I was on autopilot. The descents felt fine after yesterday (which is a good sign!) but the climbs were tough. I walked about half of Wilderness Cliffs and again about half of De Leo but was able to run it in and was glad I did the whole loop.
Today I was just trying to add volume after Yesterday and my ankle held up fine, the only limiter is my fitness it seems which is awesome.
Note my max heart rate, that was about all I do do!
Saturday Jun 22, 2013 #
Running 5:00:55 [3] 21.04 mi (14:18 / mi) +8525ft 10:20 / mi
slept:6.0 shoes: Hoka Stinson Evo White 13
Pretty sure this is 24 miles... why is my GPS always short? :(
Wow, you get about .5 miles of warm up and then it's UP UP AND AWAY. Although very tough this run was just what I needed. Tons of climbing and tons of quad pounding descending.
I did okay on the first climb and the first descent but then had to slow down going up Si. And running back to the car down Teneriffe road I started out flying but by halfway it got to me and I had to slow. I actually walked for a few seconds twice on the descent as my legs felt wobbly. Glad I managed to jog it in. Maybe next time I can push it back to the car.
My ankle was pain free during the run but got sore a few hours after. Still, this was a HUGE test and it passed with flying colors. Nothing some ice and a hammock can't fix.
Friday Jun 21, 2013 #
Strengthening 30:00 [2]
Running 35:31 [4] 5.0 mi (7:06 / mi)
weight:182lbs shoes: Brooks Launch-Yellow 12.5
.5 miles at 8:00
.5 miles at 7:45
.5 miles at 7:30
.5 miles at 7:15
.5 miles at 7:00
.5 miles at 6:45
.5 miles at 6:30
.5 miles at 6:15
.5 miles at 6:00
.5 miles at 8:00
Dan Paquette told me about this but he does one whole mile at each pace... that's too much for me currently. I could do this but the last two segments were uncomfortable.
I was hoping to boost my leg speed at tad and I think it helped.
Walking 29:46 [1] 1.62 mi (18:20 / mi) +54ft 17:46 / mi
shoes: Sneakers
Thursday Jun 20, 2013 #
Running 1:27:02 [3] 8.53 mi (10:12 / mi) +1652ft 8:37 / mi
ahr:133 max:159 slept:5.0 (injured) shoes: Brooks Cascadia 8-Gray 12.5
We started very mellow and then when we hit 20 Minute Tree Bryan turns to me and says, "You ready to PR this section?" Yep. Nope.
I tried to keep for about 50' but was all she wrote. Bryan was out of sight within about 100m. Wow. After regrouping I tried to accelerate again but it wasn't happening so I just ran it in for an average time.
Still, until Bryan took off we talked the whole time; that was fun.
Cycling (Commute) 25:02 [2] 5.8 mi (4:19 / mi) +349ft 4:05 / mi
shoes: Raleigh Mojave 8.0
Cycling 24:03 [2] 5.34 mi (4:30 / mi) +349ft 4:15 / mi
shoes: Raleigh Mojave 8.0
First ride in the rain in ages, at least it was warm.
Wednesday Jun 19, 2013 #
Running 1:00:07 [3] 7.75 mi (7:46 / mi) +227ft 7:33 / mi
ahr:137 max:163 slept:6.0 (injured) shoes: Brooks Launch-Yellow 12.5
Started out sluggish but kept getting better and better. On the way back to the hotel you climb a stout hill that takes about two minutes and I slowly twisted the throttle all the way up to the top. Man I was breathing hard when I finished but it felt good.
My 'turn the brain off and run' pace has dipped below 8:00, that's good to see. Before I hurt my ankle it was solidly under 7:30 for a flat run.
Tuesday Jun 18, 2013 #
Running 37:51 [2] 4.32 mi (8:45 / mi) +220ft 8:21 / mi
ahr:134 max:190 slept:6.0 (injured) shoes: Brooks Launch-Yellow 12.5
I'm down here for a conference and 1) it was hard to wake up this morning and 2) I ate and drank too much crap last night. That all added up a lackluster outing. On the up side I did discover what I hope will be a better route for tomorrow morning.
Monday Jun 17, 2013 #
Strengthening 30:00 [2]
slept:6.0 shoes: Sneakers
Sunday Jun 16, 2013 #
Running 3:11:33 [3] 18.15 mi (10:33 / mi) +3570ft 8:54 / mi
slept:7.0 (injured) shoes: Hoka Stinson Evo White 13
Thank goodness Bill went for a hard MTB ride yesterday because our pace was perfect. Slow and steady and I only had to walk twice; once heading up De Leo and then once as we crossed the Red Town parking lot heading back. I was able to run all the way up Wilderness Cliffs and everything else, big improvement!
At the end I was tired but not sore or injured - yes!
Saturday Jun 15, 2013 #
Cycling 2:40:12 [3] 48.5 mi (3:18 / mi) +2014ft 3:11 / mi
ahr:117 max:169 slept:7.0 shoes: Kona Paddy Wagon
There were TONS of people out riding their bikes today, so much fun to see. I felt a bit lackluster but the first climb sorted things out and I felt better from then on. Rode the last 10 miles into a slight headwind and still felt good. Fabulous weather sure helps.
Pushed all the climbs a little bit. This guy on a geared bike kept 'racing' me and he would pull ahead on the descents and flats and I would catch and pass him on the climbs.
Friday Jun 14, 2013 #
Cycling 30:08 [2] 6.22 mi (4:51 / mi) +486ft 4:31 / mi
slept:7.0 (injured) shoes: Raleigh Mojave 8.0
Walking 50:58 [1] 2.84 mi (17:56 / mi) +161ft 17:01 / mi
(injured) shoes: Sneakers
Cycling (Commute) 24:24 [2] 5.34 mi (4:34 / mi) +353ft 4:18 / mi
(injured) shoes: Raleigh Mojave 8.0
Thursday Jun 13, 2013 #
Running 1:25:54 [3] 8.55 mi (10:03 / mi) +1650ft 8:30 / mi
slept:6.0 (injured) shoes: Brooks Cascadia 8-Gray 12.5
3rd consecutive day running! Trail conditions were primo but I still had to take it easy on account of I was a bit tired from Tuesday and Wednesday. We started out super slow and chatted but then about half way in Bill started to pull ahead. One mile later I just let him go. He finished in 1:22 and looks like I got in under 1:26.
After I was NOT sore or beat down, the only limiter was fitness. I am excited about this.
Cycling (Commute) 24:49 [2] 5.82 mi (4:16 / mi) +351ft 4:02 / mi
(injured) shoes: Raleigh Mojave 8.0
Light messenger bag + feeling damn good after my morning run = I was not so super tired on the way in to work.
Stretching 20:00 [0]
weight:180lbs (injured)
I needed it but today was actually a tiny bit easier than two days ago.
Sauna 15:00 [0]
(injured)
Cycling 32:58 [2] 7.27 mi (4:32 / mi) +470ft 4:17 / mi
(injured) shoes: Raleigh Mojave 8.0
Wednesday Jun 12, 2013 #
Strengthening 30:00 [2]
slept:7.0 (injured) shoes: Sneakers
Running 1:02:45 [3] 7.84 mi (8:00 / mi) +183ft 7:50 / mi
ahr:140 max:169 weight:182lbs (injured) shoes: Brooks Launch-Yellow 12.5
My first back-to-back outdoor run since f'ing up my ankle; YES.
I started slow with the only goal being to put in the time after running kinda hard yesterday. The longer I went the beter I felt and I managed to pick up the pace some at the end. Starting out I was doing 8:00 ish and I finished doing 7:00. Barely. :)
Yesterday and today have really boosted my moral.
Tuesday Jun 11, 2013 #
Running 30:00 [3] 3.9 mi (7:42 / mi)
slept:6.0 weight:182lbs (injured) shoes: Brooks Launch-Yellow 12
10 min at 8:00, 10 min at 7:30, 10 min at 7:00
Felt okay but breathing is still a bit more labored than it used to be. It was good to get my legs turning over faster than I have been. Several months ago I did all my treadmill runs at 1%incline and it felt flat. Now it feels a bit like a climb. :(
Cycling (Commute) 24:57 [2] 5.82 mi (4:17 / mi) +376ft 4:02 / mi
(injured) shoes: Raleigh Mojave 8.0
Legs felt okay, not fresh or super tired, just okay. I view this as good as they have been pretty heavy lately.
Stretching 20:00 [0]
weight:183lbs (injured)
My GOD am I tight... but this helped just a little.
Sauna 20:00 [0]
(injured)
That felt nice.
Cycling (Commute) 36:24 [2] 7.25 mi (5:01 / mi) +469ft 4:44 / mi
(injured) shoes: Raleigh Mojave 8.0
I love spinning out a run, it seems to do me good.
Running 46:59 [4] 6.09 mi (7:43 / mi) +560ft 7:06 / mi
(injured) shoes: Brooks Launch-Yellow 12.5
Started out just a tad faster (maybe the same?) as last week but this time I did NOT die as soon as the climbing started. I did stop twice to catch my breath and to wait for this guy I was talking to but at the top I picked it up for the last mile. All in all a WAY better outing than last week. Practically a tempo run for at this stage in my fitness.
Monday Jun 10, 2013 #
Cycling (Commute) 25:57 [2] 5.87 mi (4:25 / mi) +379ft 4:10 / mi
slept:5.0 (injured) shoes: Raleigh Mojave 8.0
I woke up this morning after going to bed way too late and bagged the gym in favor of one more hour of sleep. Good call.
Strengthening 30:00 [3]
weight:182lbs (injured) shoes: Sneakers
I was pretty tired today.
Cycling (Commute) 26:13 [2] 5.97 mi (4:23 / mi) +441ft 4:06 / mi
(injured) shoes: Raleigh Mojave 8.0
Got in one effort to catch a guy on a road bike that had passed me twice. Otherwise easy peasy.
Sunday Jun 9, 2013 #
Running 3:08:04 [3] 15.23 mi (12:21 / mi) +4123ft 9:50 / mi
slept:6.0 (injured) shoes: Hoka Stinson Evo White 13
We started very mellow with the only goal to finish feeling good. At first the climbs were killing me but after throwing in a few short walks to catch my breath I got into a groove and ran up to the second summit which I hit in 1:39. From there I almost kept feeling better and better!
Todd had a little trouble on the descent so I had to slow down some but no big deal.
I went total nature boy and left the shirt in the car - it was a perfect day.
After finishing my legs and ankle felt better than any time I have done that loop. No doubt due to the pace. Another lesson (it's okay to start slow and/or go easy all day) learned!
Saturday Jun 8, 2013 #
Cycling 4:40:01 [3] 97.38 mi (2:53 / mi) +6777ft 2:42 / mi
ahr:131 max:237 slept:6.0 (injured) shoes: Ti Cycles Hyak
Rode with John Phillips and I had a blast! Although my legs were not fresh, they were totally up to the task. We averaged 21 mph and finished the ride in under five hours and I raced this guy up the last hill and we took some good pulls throughout.
I'm super happy and at the same time super nervous about tomorrow now... :(
Friday Jun 7, 2013 #
Strengthening 30:00 [3]
slept:6.0 (injured)
Cycling (Commute) 30:13 [2] 6.23 mi (4:51 / mi) +457ft 4:32 / mi
(injured) shoes: Raleigh Mojave 8.0
Walking 45:00 [1] 2.5 mi (18:00 / mi)
(injured) shoes: Sneakers
Cycling (Commute) 24:33 [2] 5.33 mi (4:36 / mi) +319ft 4:22 / mi
(injured) shoes: Raleigh Mojave 8.0
Thursday Jun 6, 2013 #
Cycling (Commute) 25:48 [2] 5.79 mi (4:27 / mi) +384ft 4:12 / mi
slept:6.0 (injured) shoes: Raleigh Mojave 8.0
Legs felt a little better.
Running 1:09:02 [3] 8.67 mi (7:58 / mi) +225ft 7:46 / mi
(injured) shoes: Brooks Launch-Yellow 12.5
This is the first run since returning from our vacation that did not bring me to my knees.
I started slow and tried to 'let the run comed to me'. What ended upcoming was 8:00 pace. Oh well, at least I didn't walk any and at least I was able to pick it up just slightly at the end.
Tuesday I was wondering if I am over training or under training. I can count the times I have over trained on one hand and even some of those are suspect. But I have been so tired and so slow lately I just can't be sure... this run is a ray of hope. Going to rest tomorrow and then put in some hours this weekend to test my theory.
Cycling (Commute) 25:50 [2] 5.94 mi (4:21 / mi) +454ft 4:03 / mi
(injured) shoes: Raleigh Mojave 8.0
Legs were pretty trashed again.
Wednesday Jun 5, 2013 #
Strengthening 30:00 [3]
slept:6.0 (injured)
Cycling 38:05 [2] 8.08 mi (4:43 / mi) +512ft 4:27 / mi
(injured) shoes: Raleigh Mojave 8.0
Strengthening (Rehab) 30:00 [3]
(injured) shoes: Brooks Launch-Yellow 12.5
About 30 minutes of step ups and jumping around and balance exercises. My legs are toast! And not just from this, from the last several days it feels like.
Cycling 24:50 [2] 5.34 mi (4:39 / mi) +351ft 4:23 / mi
(injured) shoes: Raleigh Mojave 8.0
Oh man are my legs tired... I blew off my planned lunch run for a nap in the sun (or because of a nap in the sun!) and am dragging like mad.
Tuesday Jun 4, 2013 #
Running 33:16 [4] 1.43 mi (23:18 / mi) +740ft 15:38 / mi
ahr:131 max:167 slept:6.0 (injured) shoes: Brooks Launch-Yellow 12
Man, my legs are tired. I got moving after three flights but then after about eight I started to die so pulled the plug. Before our vacation I was doing 45-60 min of these and it felt better than today but then again, I wasn't running and riding so much.
Still, it was a fantastic morning. The sun is rising at about 5:15 these days and it was plenty warm for short sleeves.
Cycling (Commute) 25:29 [2] 5.82 mi (4:23 / mi) +378ft 4:08 / mi
(injured) shoes: Raleigh Mojave 8.0
Legs still pretty tired
Cycling (Commute) 34:04 [2] 7.26 mi (4:41 / mi) +523ft 4:23 / mi
(injured) shoes: Raleigh Mojave 8.0
Surprisingly my legs felt slightly better than on the run...
Running 50:18 [3] 6.02 mi (8:21 / mi) +557ft 7:41 / mi
(injured) shoes: Brooks Launch-Yellow 12.5
OMG did I feel tired and did I fall apart on this run... I felt slow from the start, my cadence was labored and then at the first sign of a hill I was walking. And then I had to walk about five more times! I was obviously not very physically fresh for this and mentally I fell apart as well.
At least we finished the run with an egg toss contest in Cal Anderson Park and I got 2nd. That was super fun.
Monday Jun 3, 2013 #
Strengthening 30:00 [2]
slept:6.0 (injured)
Just my second day back at the core stuff... it's hard to establish good habits. :(
Cycling (Commute) 24:59 [2] 5.83 mi (4:17 / mi) +345ft 4:03 / mi
(injured) shoes: Raleigh Mojave 8.0
My legs were tired!
Walking 45:43 [1] 2.5 mi (18:17 / mi) +177ft 17:08 / mi
(injured)
Shirts off!
Cycling (Commute) 24:29 [2] 5.33 mi (4:36 / mi) +354ft 4:19 / mi
(injured) shoes: Raleigh Mojave 8.0
My legs felt marginally better than on the way to work.
Sunday Jun 2, 2013 #
Cycling 5:13:01 [3] 94.43 mi (3:19 / mi) +7393ft 3:05 / mi
ahr:128 max:251 slept:7.0 (injured) shoes: Ti Cycles Hyak
Got out with John Phillips, this guy is great to ride with and our styles/strengths are very similar so we're super compatible. We talked, ate and drank all day. The views of the Olympics and Puget Sound while riding back home were outstanding.
I am TIRED. The last five miles after we split up were s l o w.
Strengthening (Pilates) 45:00 [3]
(injured)
This felt great on my back and the stretching at the end was much needed.
Saturday Jun 1, 2013 #
Running 2:47:28 [3] 12.77 mi (13:07 / mi) +4270ft 9:57 / mi
ahr:141 max:167 slept:6.0 (injured) shoes: Brooks Cascadia 8-Gray 12.5
The pace was very reasonable/moderate but I am just not fit. Bill and Edgardo were off the front all morning and I was struggling behind. I had to walk some on all the climbs but managed to run most of everything at least. I just dialed it down to something I could usually maintain and plugged away.
Descending is feeling a little better but I might have paid the price as my left ankle was tight and a little sore after this outing. Still, no pain!
I finally got my new Cascadias out in the dirt and they were pretty nice except I wore a hole on my left sock and got a little blister on my left foot.
Massage 1:00:00 [0]
(injured)