Training Log Archive: itsmartinIn the 30 days ending Sep 30, 2014:
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Tuesday Sep 30, 2014 #
Running 46:00 [3] 6.11 mi (7:32 / mi) +658ft 6:50 / mi
ahr:154 max:167 (injured) shoes: Brooks Glycerin 11-Blue 12
I figured I would go out slow and keep it mellow and for some reason I felt great... I did die a bit on the climb but hey, no training.
Nothing hurt, that was nice. My right leg does not seem to bother me while running.
Walking (Commute) 20:22 [1] 1.22 mi (16:38 / mi) +64ft 15:51 / mi
(injured)
Saturday Sep 27, 2014 #
Running (Race) 4:44:47 [3] 29.91 mi (9:31 / mi) +2179ft 8:54 / mi
slept:5.0 (injured) (sick) shoes: Brooks PureGrit 3 #1
Beer, beer, more beer and pulled pork. Awesome.
This is a five mile loop in Bridle Trails Park that starts and finishes are a SRC member's house. When the gun goes off you drink a beer and then you run a lap. You drink another beer at the end of every lap and your final time is when you finish your last beer.
I got 3rd overall.
Tone of people started way too fast and except for my last lap I was pretty steady. I also seem to be able to drink a beer really quickly compared to all these other runners... I got several compliments on my 'transitions'.
What a fun event.
My right quad held up just fine. In fact, it got better the more I ran. Of course I also got more tired but cool that my injuries don't prevent me from running. I had zero expectations going in so this was a nice surprise.
This 28 year old guy (new SRC member) killed it and won about 40 minutes ahead of me. 2nd place was only about 10 minutes ahead of me.
I forgot to stop my GPS, my actual finishing time was 4:33.
Friday Sep 26, 2014 #
Running (Treadmill) 40:00 [3] 5.4 mi (7:24 / mi)
ahr:139 max:176 slept:6.0 weight:185lbs (injured) (sick) shoes: Brooks Glycerin 11-Blue 12
5 min at 8:00
25 min at 7:30
5 min at 7:00
4 min at 6:30
1 min at 6:00
Interestingly my right quad kills doing day-to-day shit but running it's okay? I was pretty sore after I got off the treadmill. This is going to take a lot longer to heal up than I thought. :(
Thursday Sep 25, 2014 #
Note
slept:8.0 weight:184lbs (injured) (sick)
Walking (Commute) 18:17 [1] 1.05 mi (17:25 / mi) +135ft 15:31 / mi
(injured) (sick) shoes: Sneakers
Wednesday Sep 24, 2014 #
Cardio (Elliptical Trainer) 30:00 [2]
slept:7.0 weight:188lbs (injured) (sick) shoes: Sneakers
13 incline, 13 resistance
cadence around 140 to start, mid 150s at the finish
heart rate around low 130s at the finish
Just testing my right knee and hip and they both passed. My knee is still swollen though.
On the upside, my cold is going away.
Walking (Commute) 20:55 [1] 1.22 mi (17:09 / mi) +53ft 16:28 / mi
(injured) (sick) shoes: Sneakers
Tuesday Sep 23, 2014 #
Walking (Commute) 20:00 [1] 1.1 mi (18:11 / mi)
(injured) (sick) shoes: Sneakers
Monday Sep 22, 2014 #
Note
slept:7.0 (injured) (sick)
The cut on my hip seems to be knitting together? Here's hoping, that thing was deep.
What felt like a cold coming on Sunday is a cold now. Rats.
Sunday Sep 21, 2014 #
Note
slept:6.0 (injured) (rest day)
Not to mention I am quite sore. Not just from running, from all the falling.
It took eight bandages, one of them pretty big (my hip) to cover all the cuts.
I am tired of falling down!
Saturday Sep 20, 2014 #
Running (Race) 5:11:41 [4] 26.12 mi (11:56 / mi) +8990ft 9:00 / mi
slept:6.0 shoes: Brooks PureGrit 3 #1
1st in my age group (50-59)
4th Men Masters (40+)
12th Overall
Jodie Adams Moore chicked me. Soundly.
What an INSANE/awesome course. almost 9k of climbing and we went straight up/down ski runs. We started at the main lodge, went right to the top of the gondola, all the way down to Hwy 410 and then right up the ridge back to the top of the gondola. Shit. I have never hiked this much in a marathon ever. We were hiking 300 m past the start.
I went out nice and mellow and when we hit the second big climb at 16 miles I tried to give it some stick and passed about four people while hiking a killer 2.5 mile hill. At the top I was pretty blown and could not run the descent like I wanted but still put a little time on the people behind me.
I fell twice. Once at about 11 miles (the bad fall) and once with about three miles to go (the dumb fall). This guy at the finish asked to see my cut (my shorts were soaked with blood) and I was like, "You really don't want to see this..." but he insisted. When I showed him he blurted out, "FUCK!" and immediately turned away. I'm tired of falling down.
Scott McCoubrey sure knows how to put on a race. The perfect weather we had did not hurt one bit.
Thursday Sep 18, 2014 #
Strengthening 40:00 [3]
slept:7.0 weight:185lbs shoes: Sneakers
on the ball leg lifts: 3 x 60
back extensions: 3 x 40
hip raisers: 3 x 20 each leg
fire hydrants: 60 each side
side leg lifts: 80 each side
clam knee lifts: 80 each side
roman chair leg lifts: 50
push-ups: 20/14/10
wobble disk: 3 min each leg
My back is still not 100% but getting better.
Wednesday Sep 17, 2014 #
Strengthening 40:00 [3]
slept:7.0 weight:184lbs shoes: Sneakers
on the ball leg lifts: 3 x 60
back extensions: 3 x 40
hip raisers: 3 x 20 each leg
fire hydrants: 60 each side
side leg lifts: 80 each side
clam knee lifts: 80 each side
roman chair leg lifts: 50
push-ups: 20/7
wobble disk: 3 min each leg
I seem to have worn a hole in my backside doing my twisters and leg extensions... who knew a gym mat could be so harsh. So I had to ditch those today. Push-ups still hurt my back so I bailed on that too.
Cycling (Commute) 25:55 [2] 6.27 mi (4:08 / mi) +346ft 3:56 / mi
shoes: Kona Paddy Wagon
Cycling (Commute) 29:13 [2] 6.37 mi (4:35 / mi) +451ft 4:18 / mi
shoes: Kona Paddy Wagon
Running 1:05:00 [4] 7.0 mi (9:17 / mi)
shoes: Brooks PureGrit-Green 12.5
4 x 2 km loop in Lincoln Park (pretty flat course) with 2 min easy jog between efforts
8:00
8:03
8:00
8:20 (the wheels came off)
I forgot my GPS so all this is a guess.
My back is still not great but it's marginally better.
Tuesday Sep 16, 2014 #
Strengthening 45:00 [3]
slept:7.0 weight:185lbs shoes: Sneakers
plank: 4 min, 2 min each side
twisters: 50 each side - 15 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 3 x 20 each leg
fire hydrants: 60 each side
side leg lifts: 80 each side
clam knee lifts: 80 each side
roman chair leg lifts: 50
push-ups: 14/14/10
wobble disk: 3 min each leg
Oh man, this was hard to get back to after one full week off. My left side/back kind of still hurts from this weekend and from when I tweaked it a few days before that. I noticed it most during the twisters and push-ups.
Cycling (Commute) 25:28 [2] 6.19 mi (4:07 / mi) +350ft 3:54 / mi
shoes: Kona Paddy Wagon
Cycling (Commute) 37:40 [2] 7.5 mi (5:01 / mi) +516ft 4:43 / mi
Running 48:10 [2] 6.16 mi (7:49 / mi) +680ft 7:05 / mi
ahr:140 max:154 shoes: Hoka Stinson Evo
Took it pretty easy, my back is still kind of sore.
Monday Sep 15, 2014 #
Cycling (Commute) 29:08 [2] 6.25 mi (4:40 / mi) +366ft 4:25 / mi
shoes: Kona Paddy Wagon
Cycling (Commute) 49:00 [2] 8.25 mi (5:57 / mi) +396ft 5:41 / mi
shoes: Kona Paddy Wagon
Sunday Sep 14, 2014 #
Running 7:18:43 [3] 32.23 mi (13:37 / mi)
slept:6.0 shoes: Brooks PureGrit 3 #1
This is a small variation on Harts Pass to Rainy Pass, when you get to Cutthroat Pass, instead of continuing south on the PCT down to Rainy Pass, you turn left and descend down to Cutthroat Creek.
It was an AWESOME day. Not to hot, not too cold, blue skies, you name it. I ran with Lucca and her friend and we so a ton of hikers! Surprisingly, many of them were doing the PCT through hike! I got some great pictures and video and we all finished in super spirits.
That said my back blew up starting about half way in and from then on it hurt the rest of the day. Especially on every descent. :( I also took four turkey/cheese/avocado wraps with me to avoid eating sweet shit all day and after just one the tortilla was grossing me out. I recall this happening at Cascade Crest... lesson learned. Tortillas seem too dense/heavy for me while running. Or at least the lard-filled ones I buy are.
Saturday Sep 13, 2014 #
Running 1:29:47 [2] 8.95 mi (10:02 / mi) +1731ft 8:29 / mi
ahr:129 max:153 shoes: Brooks PureGrit 3 #1
Ran with Bryan Estes. Got he full Cascade Crest update and as usual we judged other people and their choice of technology/clothes/accessories. Good times.
Friday Sep 12, 2014 #
Cycling (Commute) 24:37 [2] 6.18 mi (3:59 / mi) +344ft 3:47 / mi
shoes: Kona Paddy Wagon
Cycling (Commute) 44:28 [2] 8.0 mi (5:33 / mi) +402ft 5:18 / mi
shoes: Kona Paddy Wagon
Thursday Sep 11, 2014 #
Note
slept:5.0
Strengthening 15:00 [3]
weight:183lbs shoes: Sneakers
NOT FEELING IT. I went to the gym, felt totally out of it and pulled the plug after just a couple of exercises.
plank: 3:30, 2 min each side
twisters: 50 each side - 15 lb.
wobble disk: 3 min each leg
Cycling (Commute) 25:55 [2] 6.22 mi (4:10 / mi) +336ft 3:58 / mi
shoes: Kona Paddy Wagon
Cycling (Commute) 51:04 [2] 7.96 mi (6:25 / mi) +579ft 6:00 / mi
shoes: Kona Paddy Wagon
Wednesday Sep 10, 2014 #
Cycling (Commute) 26:41 [2] 6.24 mi (4:16 / mi) +380ft 4:02 / mi
shoes: Kona Paddy Wagon
The gear on my single speed road bike is bigger than on my townie/commuter and I go faster. Logic. :)
Cycling (Commute) 36:17 [2] 6.97 mi (5:12 / mi) +502ft 4:52 / mi
shoes: Kona Paddy Wagon
God I love this bike.
Running 1:23:26 [4] 8.17 mi (10:13 / mi) +1107ft 9:03 / mi
ahr:123 max:170 shoes: Brooks PureGrit-Green 12.5
The workout called for 8-10 x up Shoreland Dr S
2:19
2:20
2:25
2:20
2:20
2:19
2:19
2:19
2:12
2:09
I was alone until the last two when Trisha Steidl ran with me. I thought the second to last one was as fast as I could go but then on the last one I actually 'attacked' the last block. Ouch... I blew about 50' too soon but at least I made the effort.
When I got home I had 'criterium hack' for the first time after a run. Note heart rate. Nice.
Being super rested (and wearing light shoes) obviously helped me out today.
Tuesday Sep 9, 2014 #
Note
(rest day)
Monday Sep 8, 2014 #
Cycling (Commute) 26:18 [2] 6.09 mi (4:19 / mi) +388ft 4:04 / mi
shoes: Raleigh Mojave 8.0
Cycling (Commute) 34:36 [2] 6.88 mi (5:02 / mi) +530ft 4:41 / mi
shoes: Raleigh Mojave 8.0
Sunday Sep 7, 2014 #
Running 4:51:35 [2] 18.18 mi (16:02 / mi) +7151ft 11:41 / mi
slept:6.0 shoes: Brooks PureGrit-Green 12.5
What a fabulous day! This was a SRC run so there was lots of waiting around but I didn't care. The weather was perfect, this route is incredible and I had a great time. And I felt great too! Nice and fresh.
I took my camera along and grabbed loads of pictures and video.
Saturday Sep 6, 2014 #
Note
rhr:48 slept:7.5 (rest day)
Friday Sep 5, 2014 #
Note
rhr:49 slept:6.5
Strengthening 45:00 [3]
weight:183lbs shoes: Sneakers
plank: 4 min, 2 min each side
twisters: 50 each side - 15 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 3 x 20 each leg
fire hydrants: 60 each side
side leg lifts: 80 each side
clam knee lifts: 80 each side
roman chair leg lifts: 50
push-ups: 20/20/14
wobble disk: 3 min each leg
Cycling (Commute) 28:29 [2] 5.95 mi (4:47 / mi) +360ft 4:32 / mi
shoes: Raleigh Mojave 8.0
Cycling (Commute) 1:31:08 [2] 6.22 mi (14:38 / mi) +471ft 13:40 / mi
shoes: Raleigh Mojave 8.0
Thursday Sep 4, 2014 #
Note
slept:7.0
Cycling (Commute) 45:35 [2] 8.16 mi (5:35 / mi) +518ft 5:16 / mi
shoes: Raleigh Mojave 8.0
I just installed some Maxxis Hookworm tires and they are PHAT. They are heavy as hell too. But it's pretty fun to roll over curbs and potholes wth impunity. :)
Cycling (Commute) 28:56 [2] 6.03 mi (4:48 / mi) +463ft 4:28 / mi
shoes: Raleigh Mojave 8.0
I sure am out of the saddle a lot more with these heavy tires...
Running 54:56 [3] 4.42 mi (12:25 / mi) +117ft 12:07 / mi
ahr:116 max:156 shoes: Brooks Glycerin 11-Blue 12
Did this with David Longdon. We jogged .5 miles, did 2 min of calisthenics, repeat.
stop #1 - jumping jacks & burpies
stop #2 - step ups & push-ups
stop #3 - jumping lunges & windmill planks
stop #4 - box jumps (ouch!)
stop #5 - plank-ups & frog jumps (OUCH!)
Ironically, I Need to be fitter to do these fitness runs. :(
Wednesday Sep 3, 2014 #
Note
rhr:44 slept:6.0
Strengthening 45:00 [3]
weight:182lbs shoes: Sneakers
plank: 4 min, 2 min each side
twisters: 50 each side - 15 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 3 x 20 each leg
fire hydrants: 60 each side
side leg lifts: 80 each side
clam knee lifts: 80 each side
roman chair leg lifts: 50
push-ups: 20/20/12
wobble disk: 3 min each leg
Good to be back.
Walking (Commute) 18:51 [1] 1.18 mi (16:00 / mi) +103ft 14:47 / mi
shoes: Sneakers
Running 1:02:01 [4] 6.0 mi (10:20 / mi) +17ft 10:19 / mi
ahr:81 max:120 shoes: Brooks PureGrit-Green 12.5
The workout was 12-14 x 400 m with 90 sec of easy jogging between efforts, I did 13. I took my heart rate strap off just before the workout started so those numbers are not meaningful.
Tuesday Sep 2, 2014 #
Note
slept:7.0
Running 44:47 [3] 6.11 mi (7:20 / mi) +583ft 6:43 / mi
ahr:150 max:168 shoes: Brooks Glycerin 11-Blue 12
Surprise, surprise! This was my fastest Fleet Feet run this year. From the first step I could tell I was feeling good and Erik Barkhous took it out faster than I usually do. I slowed a bit on the steep hill coming back but picked it up on the flats/last mile again.
The weather was nuts! At 5:40 it was sunny, at 6:00 it looked pretty ominous and at about 6:20 it started to sprinkle. Half way in the sprinkle turned to a light rain and then with about one mile to go the skies opened up. Luckily it was not cold.
Walking (Commute) 54:28 [1] 3.53 mi (15:26 / mi) +198ft 14:39 / mi
ahr:115 max:139 shoes: Brooks Glycerin 11-Blue 12
I didn't feel like waiting for the bus and the rain had stopped.
Monday Sep 1, 2014 #
Running 1:16:32 [2] 7.2 mi (10:38 / mi) +2366ft 8:06 / mi
slept:7.0 shoes: Brooks PureGrit 2 12.5
Ran with Bill Huggins and Justin Angle. I felt much better today but these guys still ran away from me at what was for them a super casual pace. But it didn't bother me as much today and I looked around lots more. The views from up here are awesome!
We saw quite a few hikers and runners and even a few MTB riders - what a fit population!