Training Log Archive: itsmartinIn the 31 days ending Jul 31, 2013:
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Wednesday Jul 31, 2013 #
Note
slept:7.0 (rest day)
Walking (Commute) 29:49 [1] 1.63 mi (18:19 / mi) +50ft 17:48 / mi
shoes: Sneakers
I just happened to be wearing my Garmin watch so logged this...
Tuesday Jul 30, 2013 #
Strengthening 30:00 [3]
slept:7.0 weight:181lbs shoes: Sneakers
I felt strong but my back is sore! WTF? I hate that I have a bad back.
Cycling (Commute) 24:41 [2] 5.81 mi (4:15 / mi) +370ft 4:00 / mi
shoes: Raleigh Mojave 8.0
Cycling (Commute) 34:58 [2] 7.1 mi (4:56 / mi) +505ft 4:37 / mi
shoes: Raleigh Mojave 8.0
Running 45:01 [4] 5.97 mi (7:32 / mi) +548ft 6:56 / mi
shoes: Brooks Launch-Yellow 12.5
My heart was crazy fluttery at the start but after half a mile it settled down. Weird...
This was my fastest Tuesday night run ever! I am getting more solid on the hill for sure and still closed at 6:30 pace. Just another beautiful, shirts off day.
Monday Jul 29, 2013 #
Strengthening 30:00 [2]
slept:7.5 shoes: Sneakers
Cycling (Commute) 24:22 [2] 5.85 mi (4:10 / mi) +371ft 3:56 / mi
shoes: Raleigh Mojave 8.0
Cycling (Commute) 1:08:02 [3] 16.81 mi (4:03 / mi) +928ft 3:51 / mi
shoes: Raleigh Mojave 8.0
I took the long way/my favorite way up to Discovery Park and then around the Magnolia Bluff and then along the waterfront into downtown. Nice!
Saturday Jul 27, 2013 #
Running 3:14:14 [3] 16.47 mi (11:48 / mi) +4489ft 9:22 / mi
slept:7.0 shoes: Hoka Stinson Evo White 13
Nice. We got a late start so the trails were full of people but super fun otherwise. I could feel RAMROD in my legs but kept up fine and was able to let it go a bit on the last descent.
We even took a swim in a lake! Awesome. It felt like a field trip or something.
Friday Jul 26, 2013 #
Cycling (Commute) 24:24 [2] 5.82 mi (4:12 / mi) +352ft 3:58 / mi
slept:6.0 shoes: Raleigh Mojave 8.0
Single speed bikes suck for recovery... and I'm tired.
Cycling (Commute) 24:18 [2] 5.79 mi (4:12 / mi) +266ft 4:01 / mi
shoes: Raleigh Mojave 8.0
Thursday Jul 25, 2013 #
Cycling 7:29:25 [4] 147.45 mi (3:03 / mi) +18487ft 2:43 / mi
slept:5.0 shoes: Ti Cycles Hyak
Oh man... I kept up but barely. And only because I drafted for every possible second. This is not a ride to take lightly and I got in over my head. Thanks to my friends that made this possible. I am officially not a bike racer.
It was an absolutely perfect day starting in the upper 50s and finishing in the mid 80s with blue sky ALL the time.
Wednesday Jul 24, 2013 #
Strengthening 30:00 [2]
slept:6.0 shoes: Sneakers
I felt pretty good today but ironically my back was sore/tired. :(
Cycling (Commute) 24:25 [2] 5.82 mi (4:12 / mi) +361ft 3:58 / mi
shoes: Raleigh Mojave 8.0
Cycling (Commute) 51:24 [2] 10.57 mi (4:52 / mi) +1024ft 4:27 / mi
shoes: Raleigh Mojave 8.0
Tuesday Jul 23, 2013 #
Strengthening 30:00 [2]
slept:7.0 shoes: Sneakers
I seem completely unable to drag my sorry ass out of bed and exercise these days but my legs/body feels great when I do. I did a few reps than usual today in almost every exercise.
And my blister is healed! Thanks god.
Cycling (Commute) 24:22 [2] 5.84 mi (4:10 / mi) +355ft 3:57 / mi
shoes: Raleigh Mojave 8.0
Cycling (Commute) 34:48 [2] 7.06 mi (4:56 / mi) +513ft 4:37 / mi
shoes: Raleigh Mojave 8.0
Running 45:47 [3] 5.99 mi (7:38 / mi) +555ft 7:01 / mi
shoes: Brooks Launch-Yellow 12.5
I felt great! We started mellow and right away I could tell that I was rested and fresh. I increased the pace a tad in the Arboretum, ran the ENTIRE hill and then ramped it up again a little from Volunteer Park back to the shop.
Today I was able to close at 6:30 pace and I am usually only able to do about 6:45.
Saturday Jul 20, 2013 #
Running 1:18:27 [4] 8.57 mi (9:09 / mi) +1633ft 7:45 / mi
slept:5.0 (injured) shoes: Brooks Cascadia 8-Gray 12.5
PR time! I felt good right from the gun and asked Edgardo if we could push it and he said, "Yes." Nice.
I built speed throughout the loop. I was hoping to really kick it in past 20-minute tree but no dice; I guess I was already pretty maxed. I never slowed down and finished strong.
I was flailing just a little but I am not used to speed and haven't trained it in ages so this was a blast. I even stopped to pee and to wait for Edgardo twice when he fell down. The guy is a trooper and popped right back up both times. In the parking lot at the end I rinsed his hands and gave him some antibiotic ointment and bandages because they were pretty scraped up and he nothing.
That was about as fast as I can go. I felt super fresh, I guess a whole week of rest will do that.
At first my blister didn't bother me but my foot got a tad warm toward the end. I wore two pairs of socks to try and eliminate friction and it was the wrong call. My toe nails got hammered.
Strengthening 2:00:00 [3]
(injured) shoes: Brooks Cascadia 8-Gray 12.5
For two solid hours I walked/ran a wheelbarrow up and down Cougar. We started at Clay Pit Road and took gravel up just past the mine shaft and the duck pond. It was probably only a quarter of a mile but damn those hills are steep when you are lugging all that weight around!
I got blisters on my hands and almost bonked.
Great crew and good times.
Friday Jul 19, 2013 #
Strengthening 30:00 [2]
slept:6.0 (injured) shoes: Sneakers
Thursday Jul 18, 2013 #
Cycling (Commute) 23:41 [2] 5.83 mi (4:04 / mi) +336ft 3:51 / mi
slept:7.0 (injured) shoes: Raleigh Mojave 8.0
Cycling (Commute) 1:10:38 [3] 16.9 mi (4:11 / mi) +996ft 3:57 / mi
(injured) shoes: Raleigh Mojave 8.0
Took the long way via Discovery Park and around the Magnolia Bluff. I love this loop! Chased down to geared bikes.
Wednesday Jul 17, 2013 #
Strengthening 30:00 [2]
slept:6.0 (injured) shoes: Sneakers
I felt better today than yesterday! My f'ing blister is still not optimal for running. :(
Cycling (Commute) 23:57 [2] 5.79 mi (4:08 / mi) +365ft 3:54 / mi
(injured) shoes: Raleigh Mojave 8.0
Cycling (Commute) 33:03 [2] 7.37 mi (4:29 / mi) +538ft 4:12 / mi
(injured) shoes: Raleigh Mojave 8.0
Massage 1:00:00 [0]
(injured)
Tuesday Jul 16, 2013 #
Strengthening 30:00 [2]
slept:7.0 (injured) shoes: Sneakers
It was a little difficult to do some of the exercise with my blister, just pressure on the toes like while doing push-ups was not super comfy.
Cycling (Commute) 25:11 [2] 5.82 mi (4:20 / mi) +357ft 4:05 / mi
(injured) shoes: Raleigh Mojave 8.0
My legs are feeling pretty good!
Cycling (Commute) 31:49 [2] 7.12 mi (4:28 / mi) +509ft 4:11 / mi
(injured) shoes: Raleigh Mojave 8.0
My legs are feeling even better! We'll try a run on Thursday I think. If my dumb blister cooperates by then.
Riding home my blister hardly bothered me, it has gotten significantly better already.
Monday Jul 15, 2013 #
Note
slept:8.0 (injured) (rest day)
Sunday Jul 14, 2013 #
Note
slept:7.0 (injured) (rest day)
Saturday Jul 13, 2013 #
Running race 7:58:49 [3] 48.14 mi (9:57 / mi) +5736ft 8:56 / mi
slept:4.0 shoes: Brooks Cascadia 8-Gray 12.5
The body felt good! My feet not so much. I need to discover the perfect shoe/sock combo to avoid blisters
What an awesome course! So scenic, pretty soft, quite fast and support every 5 or 6 miles. I did an excellent job of pacing myself, staying on top of my nutrition/hydration and managed to close (relatively) strong.
Friday Jul 12, 2013 #
Note
slept:7.0 (rest day)
Thursday Jul 11, 2013 #
Strengthening 30:00 [2]
slept:6.0 shoes: Sneakers
I am finally getting just a little bit stronger...
Cycling (Commute) 24:50 [2] 5.83 mi (4:16 / mi) +324ft 4:03 / mi
shoes: Raleigh Mojave 8.0
Cycling (Commute) 25:04 [2] 5.97 mi (4:12 / mi) +442ft 3:55 / mi
shoes: Raleigh Mojave 8.0
My legs are feeling good!
Wednesday Jul 10, 2013 #
Running 1:29:04 [2] 8.51 mi (10:28 / mi) +1659ft 8:50 / mi
slept:5.0 shoes: Brooks Cascadia 8-Gray 12.5
Mellow start and we only accelerated a little bit as we warmed up. I felt great except for my blister flared up half way in. On the upside, these shoes seem better with my blister than my Hokas...?!
It SUCKS to have this dilema right before a long race. Time to get creative.
It was a beautiful morning, 65 degrees and sun through the trees at 6:00 AM!
Cycling (Commute) 27:36 [2] 6.01 mi (4:35 / mi) +379ft 4:20 / mi
shoes: Raleigh Mojave 8.0
Cycling (Commute) 24:34 [2] 5.35 mi (4:36 / mi) +357ft 4:19 / mi
shoes: Raleigh Mojave 8.0
Tuesday Jul 9, 2013 #
Strengthening 30:00 [2]
slept:7.0 shoes: Sneakers
I felt better today than yesterday! And today I remembered my watch so was able to do the plank.
Cycling (Commute) 25:00 [2] 5.83 mi (4:17 / mi) +368ft 4:03 / mi
shoes: Raleigh Mojave 8.0
Cycling (Commute) 35:20 [2] 7.22 mi (4:54 / mi) +468ft 4:37 / mi
shoes: Raleigh Mojave 8.0
Running 46:26 [3] 6.02 mi (7:43 / mi) +550ft 7:06 / mi
shoes: Brooks Launch-Yellow 12.5
I felt much better on this run today than on past Fleet Feet runs. I _almost_ ran the entire hill and at the top I closed on one of the fast guys but then blew and had to walk for a few seconds. I could still pick it up to 6:45 for the last mile.
The only problem is I got a blister! NOT a good time for that.
Monday Jul 8, 2013 #
Strengthening 30:00 [2]
slept:7.0 shoes: Sneakers
My legs feel a bit tired but very reasonable considering yesterday.
Cycling (Commute) 25:08 [2] 5.83 mi (4:19 / mi) +363ft 4:04 / mi
shoes: Raleigh Mojave 8.0
Cycling (Commute) 26:18 [2] 6.0 mi (4:23 / mi) +407ft 4:07 / mi
shoes: Raleigh Mojave 8.0
Sunday Jul 7, 2013 #
Running 2:51:34 [3] 15.18 mi (11:18 / mi) +4053ft 9:01 / mi
slept:7.0 shoes: Hoka Stinson Evo White 13
I started off feeling incredibly slow but probably because I didn't need to wait for anyone I posted one of my better times for this loop.
I was able to run almost the entire climb! I had to stop once to piss, once to eat a gel and once to take a rock out of my shoe and once because the trail was so overgrown I could not see where I was putting my feet but otherwise I ran everything including the last road ramp. Albeit slowly. That felt good.
When I started my heart rate felt PEGGED and my breathing was pretty ragged but half way up it mellowed out. I never let it rip on the descent as my right shoe was giving me some grief (I ended up getting a blister) but I really enjoyed it all the way down.
I was also able to ramp it up in the last two miles and close all the way to the car.
Saturday Jul 6, 2013 #
Walking 1:30:00 [1] 3.3 mi (27:16 / mi)
slept:7.0
I would love to come back here and explore all the trails.
Friday Jul 5, 2013 #
Note
(rest day)
Thursday Jul 4, 2013 #
Cycling 6:59:29 [3] 119.18 mi (3:31 / mi) +7657ft 3:19 / mi
slept:6.0 shoes: Redline Conquest Team
North Bend to Roslyn and back on the John Wayne Trail with a cyclocross bike.
This was fun but hard! The grade up to Snoqualmie Pass is just about 1% so you are doing 15-16 mph. Riding through the Snoqualmie Pass tunnel is always a blast and the trail has been buffed, very smooth. Then it was 'down' to Easton, through Suncadia resort and then to the Brick Tavern for a beer and a burger.
On the way back of course it was just slightly uphill and we encountered the usual headwind. We were able to do about 16 mph up to the tunnel and then once we went through our speed was 23-25 mph. On the final descent from Rattlesnake Lake to North Bend we upped it to 27-28 mph. Oof.
My legs were good for the slow burn but I had real trouble accelerating. I was one of the stronger guys here today which blew me away but at the end I felt like I was close to blowing.
Awesome company and a super unique ride.
I got one flat, four others got flats. Rocks! Wish I had tubeless tires...
Wednesday Jul 3, 2013 #
Strengthening 30:00 [2]
shoes: Sneakers
My left foot (not ankle - but I bet it's related) has been hurting me some, I'm trying to ice and rest but not really sure what to do. It's a twinge on the top of the arch when I put weight on it. But not all the time, like walking home from the bus stop (1.5 miles) was not a problem. Argh.
Tuesday Jul 2, 2013 #
Strengthening 30:00 [2]
slept:6.0 shoes: Sneakers
Everything felt hard today, my back was quite sore but from what? Glad I got this done, I feel like I need to do this every day for a bit.
Running 43:43 [3] 5.52 mi (7:55 / mi) +229ft 7:37 / mi
weight:180lbs shoes: Brooks Launch-Yellow 12.5
Wow. I felt SO slow this morning but my pace was just fine; especially considering it's a commute run with a pack.
My head was not into this but I tried to tune it out and focus on my body instead - which was feeling not so bad. My left ankle which had gotten pretty stuff and sore after last Friday's epic outing was MUCH better and my stride felt pretty natural.
I hate it when the head and body don't cooperate.
This was my first run commute since my ankel injury. Slowly things are getting back to where they used to be.
Running (Commute) 56:05 [3] 5.89 mi (9:31 / mi) +473ft 8:51 / mi
shoes: Brooks Launch-Yellow 12.5
Oh MAN did I feel miserable coming home today. My mind checked out and after half way I kept walking about every quarter mile! It was nuts. Gotta write this day off.
My left foot started hurting, right on top of the arch. I had to ice it big time when I finally finished.
Monday Jul 1, 2013 #
Cycling (Commute) 24:11 [2] 5.82 mi (4:09 / mi) +385ft 3:55 / mi
slept:6.0 shoes: Raleigh Mojave 8.0
My legs felt kinda tired. Still... So I didn't go for a run at lunch.
Cycling (Commute) 1:16:47 [3] 17.46 mi (4:24 / mi) +1007ft 4:10 / mi
shoes: Raleigh Mojave 8.0
Took the long way on this glorious day. All the hills felt pretty laborious but it was so nice out I'm glad I did this.
Broke a spoke in my rear wheel, first time that has happened in ages.