Training Log Archive: itsmartinIn the 31 days ending May 31, 2014:
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Saturday May 31, 2014 #
Running 2:32:17 [3] 15.0 mi (10:09 / mi) +2923ft 8:34 / mi
ahr:135 max:167 slept:5.0 shoes: Brooks Cascadia 9-Red 12.5
Ran with Bryan Estes and felt better than I have for at least three weeks! I felt like we maintained a good pace up Bear Ridge and then I gave it a little push at the top of De Leo Wall. Finally.
We talked most of the time - and I guess that's why I like running with other people.
Friday May 30, 2014 #
Cycling (Commute) 26:23 [2] 5.91 mi (4:28 / mi) +365ft 4:13 / mi
shoes: Raleigh Mojave 8.0
Cycling (Commute) 38:20 [2] 7.04 mi (5:27 / mi) +497ft 5:06 / mi
shoes: Raleigh Mojave 8.0
Thursday May 29, 2014 #
Running (Treadmill) 40:00 [3] 5.7 mi (7:01 / mi)
slept:5.0 weight:183lbs shoes: Brooks Transcend
1% incline
5 min @ 7:30
30 min @ 7:00
4 min @ 6:30
1 min @ 6:00
My right calk has been giving me some grief for 1.5 weeks now but it does not seem to affect me while running and kind of goes away after I warm up. Stretching does not seem to help. Never felt this kind of thing before...
The run felt okay.
Cycling (Commute) 31:43 [2] 6.85 mi (4:38 / mi) +345ft 4:25 / mi
Cycling (Commute) 1:46:24 [3] 19.03 mi (5:35 / mi) +944ft 5:20 / mi
shoes: Raleigh Mojave 8.0
Took the long way and met Ryan Dean so we talked for 10 minutes. That was nice. As was the ride.
Wednesday May 28, 2014 #
Strengthening 45:00 [3]
slept:6.0 weight:183lbs shoes: Sneakers
on the ball leg lifts: 2 x 60
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: 60 each side
clam knee lifts: 80 each side
roman chair leg lifts: 50
push-ups: 20/16/12
wobble disk: 2 min each leg
Cycling (Commute) 32:29 [2] 6.81 mi (4:46 / mi) +323ft 4:34 / mi
shoes: Raleigh Mojave 8.0
Cycling (Commute) 30:25 [2] 6.32 mi (4:49 / mi) +492ft 4:29 / mi
shoes: Raleigh Mojave 8.0
Tuesday May 27, 2014 #
Running (Stairs) 45:55 [3] 2.19 mi (20:59 / mi) +1862ft 11:37 / mi
slept:7.0 weight:183lbs shoes: Brooks Transcend
Cycling (Commute) 34:12 [2] 6.83 mi (5:01 / mi) +346ft 4:47 / mi
shoes: Raleigh Mojave 8.0
Running (Commute) 56:25 [2] 6.77 mi (8:20 / mi) +422ft 7:52 / mi
shoes: Raleigh Mojave 8.0
Monday May 26, 2014 #
Cycling 2:51:33 [2] 48.68 mi (3:31 / mi) +1966ft 3:24 / mi
slept:7.5 weight:183lbs shoes: Kona Paddy Wagon
Nice! There was a stout wind blowing but I chose the direction that gave me a tailwind finish. The sun was out, I had good tunes along, other cyclists waved at me and I have not forgotten how to make the pedals go around.
Sunday May 25, 2014 #
Running 3:51:19 [3] 14.61 mi (15:50 / mi) +5517ft 11:40 / mi
slept:7.0 shoes: Brooks Cascadia 9-Red 12.5
First of all - running with a group REALLY HELPED ME OUT. My brain was much less active.
Secondly - we did this crazy out-and-back that was super steep and the tail was really rough/new. And I felt okay!
It was an SRC run so there was lots of stopping and after climbing back up the out-and-back I had to wait 20 minutes but for me, today, this was the ticket.
Saturday May 24, 2014 #
Running 49:42 [3] 5.43 mi (9:09 / mi) +874ft 7:56 / mi
slept:7.5 shoes: Brooks Cascadia 9-Red 12.5
Oh man, too much going on in my life for a solo run it looks like. Suddenly I was walking, then I had a little breakdown and turned around.
On the upside I tired my new Brooks Cascadia 9 shoes for the first time today and they are okay.
Cycling 1:56:03 [3] 10.64 mi (10:54 / mi) +1887ft 9:20 / mi
shoes: Performance Access XCL Comp
It's good to have friends! Especially one that is free when you need them after a miserable run. Those new trails (Fully Rigid & Joy Ride) are a blast.
Friday May 23, 2014 #
Walking (Commute) 32:00 [1] 1.37 mi (23:23 / mi) +106ft 21:47 / mi
shoes: Sneakers
Thursday May 22, 2014 #
Strengthening 15:00 [3]
shoes: Sneakers
Went to the gym, tried a new exercise, it was hard, I lost motivation and went home.
Cycling (Commute) 28:45 [2] 5.9 mi (4:53 / mi) +340ft 4:37 / mi
shoes: Raleigh Mojave 8.0
Cycling (Commute) 33:42 [2] 6.55 mi (5:09 / mi) +436ft 4:50 / mi
shoes: Raleigh Mojave 8.0
Strengthening (Yoga) 1:00:00 [3]
Wednesday May 21, 2014 #
Strengthening 45:00 [3]
slept:7.0 weight:183lbs shoes: Sneakers
on the ball leg lifts: 2 x 60
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: 60 each side
clam knee lifts: 80 each side
roman chair leg lifts: 50
push-ups: 20/18/14
wobble disk: 2 min each leg
Cycling (Commute) 27:00 [2] 5.91 mi (4:34 / mi) +406ft 4:17 / mi
shoes: Raleigh Mojave 8.0
Cycling (Commute) 28:48 [2] 6.08 mi (4:44 / mi) +468ft 4:25 / mi
shoes: Raleigh Mojave 8.0
Running 1:38:52 [4] 8.69 mi (11:23 / mi) +1820ft 9:30 / mi
ahr:124 max:165 shoes: Brooks Transcend
Lots of times (15 to be precise) up the steepest part of E Yesler Way! It took me about 1:25-1:30 each time, ouch! The fast guys were doing this in about 1:10 and Uli Steidle was doing it in about 1:05? Jesus.
It was just a three block hill, damn.
On the bright side I think my pacing was good. My first effort was about 1:25 (which felt too fast) and then the rest were 1:27-1:29. Then I had a couple that were 1:30 but my last two were 1:25 again. Whew.
Tuesday May 20, 2014 #
Running (Stairs) 47:18 [3] 2.21 mi (21:23 / mi) +2013ft 11:29 / mi
ahr:121 max:162 slept:6.0 shoes: Brooks Transcend
New shoes don't make these stairs any easier!
Cycling (Commute) 28:29 [2] 5.97 mi (4:46 / mi) +370ft 4:30 / mi
shoes: Raleigh Mojave 8.0
Cycling (Commute) 42:04 [2] 6.99 mi (6:01 / mi) +439ft 5:41 / mi
shoes: Raleigh Mojave 8.0
Running 46:53 [3] 6.08 mi (7:43 / mi) +568ft 7:05 / mi
ahr:146 max:175 shoes: Brooks Transcend
Not so hot today. The start felt a tad fast (someone else said it felt easy!) and then I faded on the way home and had to walk twice on the hill. Oh well. It might have been the stairs this morning? Or the fact that I ran both days this weekend? Who knows.
Tried my new shoes today, they seem comfy buy my right calf got sore, not sure yet if that was the shoes or something else.
Monday May 19, 2014 #
Cycling 44:44 [2] 7.02 mi (6:23 / mi) +490ft 5:59 / mi
shoes: Raleigh Mojave 8.0
Sunday May 18, 2014 #
Running 1:30:38 [2] 9.06 mi (10:00 / mi) +1638ft 8:32 / mi
ahr:129 max:149 slept:7.0 shoes: Brooks PureGrit-Green 12.5
Got out with Bill Huggins, great to catch up and confirm that we are normal and everyone else is a freak.
My legs were pretty slow getting rolling but half way in they felt all right.
Saturday May 17, 2014 #
Running 3:44:02 [4] 20.4 mi (10:59 / mi) +8772ft 7:48 / mi
slept:4.0 shoes: Brooks PureGrit 2 12.5
Started at exit 27 off of I-90 and ran up and over Rattlesnake Ridge to Rattlesnake Lake and back. Just like last weekend I started slow, found my granny gear and ran the whole thing. The only time I stopped was at the portapotty which was conveniently located at the turnaround. Yes!
I cruised the first descent but then started pushing the pace near the top of the second climb and tried to scorch the second descent. That lasted about three miles when I realized I was BEAT and had to slow down for a bit but managed to pick it up again for the last mile.
There are some AWESOME sections of trail up here...! A little foggy today so no views but the trail surface was mostly nice and soft. Except for the rocky parts at the start/finish and heading down to the lake.
No incidents today except for one stumble that scared me. I almost bit it at speed but pulled out a massive recovery that lasted probably 20 steps. Yikes! So glad I didn't bite it.
Descending back to the car I turned on some music and it was the perfect playlist. Love it when that happens.
I was hammered at the finish. I tried to close like it was a race and I sure felt it after. Had to walk two laps of the parking lot just to normalize.
Friday May 16, 2014 #
Strengthening 45:00 [3]
slept:6.0 weight:184lbs shoes: Sneakers
on the ball leg lifts: 2 x 60
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: 60 each side
clam knee lifts: 80 each side
roman chair leg lifts: 50
push-ups: 20/14/10
wobble disk: 2 min each leg
Cycling (Commute) 39:40 [2] 7.06 mi (5:37 / mi) +510ft 5:16 / mi
shoes: Raleigh Mojave 8.0
Cycling (Commute) 1:55:37 [3] 17.64 mi (6:33 / mi) +952ft 6:14 / mi
shoes: Raleigh Mojave 8.0
Took the long way through Ballard, across the locks, Discovery Park, Magnolia, Myrtle Edwards Park, China Town, home. Nice to finally do this again.
Thursday May 15, 2014 #
Walking (Commute) 2:24:51 [1] 4.41 mi (32:51 / mi) +244ft 31:13 / mi
shoes: Sneakers
It was 70 degrees when I left home! What is summer going to be like?!
Wednesday May 14, 2014 #
Strengthening 45:00 [3]
slept:7.0 weight:183lbs shoes: Sneakers
on the ball leg lifts: 2 x 60
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: 60 each side
clam knee lifts: 80 each side
roman chair leg lifts: 50
push-ups: 20/14/10
wobble disk: 2 min each leg
I was sleepy tired this morning but it turned into a reasonable workout.
Cycling (Commute) 27:12 [2] 5.93 mi (4:35 / mi) +350ft 4:21 / mi
shoes: Raleigh Mojave 8.0
Cycling (Commute) 27:30 [2] 6.02 mi (4:34 / mi) +446ft 4:16 / mi
shoes: Raleigh Mojave 8.0
Running (Track) 1:52:57 [4] 11.29 mi (10:00 / mi) +279ft 9:46 / mi
shoes: Brooks Glycerin 11-Blue 12
200 m on, 200 m off
200 m on, 200 m off
200 m on, 200 m off
400 m on, 400 m off
800 m on, 400 m off
400 m on, 400 m off
400 m on, 400 m off
800 m on, 400 m off
400 m on, 400 m off
400 m on, 400 m off
800 m on, 400 m off
400 m on, 400 m off
200 m on, 200 m off
200 m on, 200 m off
200 m on
Ran my first 200s in 43/42/41 and my last 200s in 42/41/38 and all my other intervals were pretty consistent. I think I am slowly getting the hang of this.
I should have brought some water, it was 80 degrees.
Tuesday May 13, 2014 #
Cycling (Commute) 29:05 [2] 6.04 mi (4:49 / mi) +339ft 4:35 / mi
slept:6.0 shoes: Raleigh Mojave 8.0
Still not sleeping that well. :(
Cycling (Commute) 44:02 [2] 7.36 mi (5:59 / mi) +636ft 5:32 / mi
shoes: Raleigh Mojave 8.0
Running 47:05 [3] 6.11 mi (7:42 / mi) +571ft 7:05 / mi
shoes: Brooks PureGrit-Green 12.5
Started out feeling WAY lethargic (no doubt due to the sun) but picked it up and had a good hill and reasonable finish/last mile.
Monday May 12, 2014 #
Running 35:12 [1] 4.16 mi (8:28 / mi) +117ft 8:14 / mi
slept:4.0 shoes: Brooks Glycerin 11-Blue 12
I called this 'active recovery' but I sure had a relapse of low motivation today. I walked twice and was only moving at _maybe_ 8:00 while running. I sure have a hard time with flats and easy runs.
I slept like garbage last night, so bad. Night sweats, tossing and turning, you name it.
Cycling 2:03:40 [3] 10.04 mi (12:19 / mi) +1492ft 10:48 / mi
shoes: Performance Access XCL Comp
I finally rode Fully Rigid/Joy Ride and they are awesome! And what a spectacular afternoon.
Sunday May 11, 2014 #
Running 2:51:44 [3] 15.84 mi (10:51 / mi) +5135ft 8:18 / mi
slept:7.0 shoes: Brooks PureGrit 2 12.5
I ran every step today! Man did I need that. I guess I found my granny gear.
I made it to the top in 1:40 just chugging away and then picked it up on the second part of the descent. I was flying for a short bit. I also had a good last mile, that was very encouraging.
About time. I think taking it slow at the start was the key.
I am really starting to like these Brooks PureGrit 2 shoes!
I skipped the Christmas tree shortcut today.
Friday May 9, 2014 #
Strengthening 45:00 [3]
slept:6.0 weight:179lbs shoes: Sneakers
on the ball leg lifts: 2 x 60
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: 60 each side
clam knee lifts: 80 each side
roman chair leg lifts: 50
push-ups: 20/16/10
wobble disk: 2 min each leg
Had some beers (3) and ice cream (half a pint) last night, made for a slow start to the day...
Walking (Commute) 48:17 [1] 3.32 mi (14:32 / mi) +198ft 13:46 / mi
shoes: Brooks Glycerin 11-Blue 12
Running 3:04:42 [2] 14.28 mi (12:56 / mi) +611ft 12:26 / mi
shoes: Brooks Glycerin 11-Blue 12
Started at Feierabend
ran to Die Bierstube
drank .5 l of beer
ran to Prost! on Phinney Ridge
drank .5 l of beer
ran back to Feieraband
drank .5 l of beer and had some food
Thursday May 8, 2014 #
Cycling (Commute) 1:51:01 [2] 7.59 mi (14:37 / mi) +574ft 13:39 / mi
shoes: Raleigh Mojave 8.0
Cycling (Commute) 27:51 [2] 6.13 mi (4:32 / mi) +440ft 4:15 / mi
shoes: Raleigh Mojave 8.0
Wednesday May 7, 2014 #
Strengthening 45:00 [3]
slept:7.0 weight:181lbs shoes: Sneakers
on the ball leg lifts: 2 x 60
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: 60 each side
clam knee lifts: 80 each side
roman chair leg lifts: 50
push-ups: 20/14/10
wobble disk: 2 min each leg
Had some trouble getting to the gym and starting the first exercise but then ended up having a pretty good workout. Whew.
Cycling (Commute) 26:36 [2] 5.95 mi (4:28 / mi) +354ft 4:14 / mi
shoes: Raleigh Mojave 8.0
Saw Uli Steidl running in as I was riding in. We were practically going the same speed. :( Turns out we live less than one mile apart and work about 100 m apart.
Cycling (Commute) 27:44 [2] 6.08 mi (4:34 / mi) +442ft 4:16 / mi
shoes: Raleigh Mojave 8.0
Running (Track) 1:47:58 [4] 11.23 mi (9:37 / mi) +273ft 9:24 / mi
shoes: Brooks Glycerin 11-Blue 12
ladder
2000 m on, 400 m off
1600 m on, 400 m off
1200 m on, 400 m off
1000 m on, 400 m off
800 m on, 400 m off
600 m on, 400 m off
400 m on, 400 m off
200 m on, 200 m off
200 m on
The goal was to start at a speed that lets you lower your 400 m splits by one second each effort e.g. if you ran 90 sec 400s during your 2000, you should run 89s during your 1600, etc. I didn't time my splits but I did accelerate on each one until my 800 which I ran too fast and so my 600 was the same or even a tad slower. Then I managed to speed up again for the 400 and my 200s were pretty much all out. So much so that I faded a bit in the last 100.
Super stout workout! And I'm super psyched that I finished it. I was dragging ass just jogging to the track but then ended up running with two other people and we pretty much stuck together the entire time. That really helped.
Tuesday May 6, 2014 #
Running (Stairs) 47:08 [3] 2.29 mi (20:37 / mi) +2057ft 11:08 / mi
ahr:126 max:181 slept:7.0 weight:185lbs shoes: Brooks Launch-Yellow 12.5
After two weeks off it felt good to be back.
Cycling (Commute) 26:40 [2] 5.98 mi (4:28 / mi) +354ft 4:13 / mi
shoes: Raleigh Mojave 8.0
Cycling (Commute) 38:37 [2] 7.31 mi (5:17 / mi) +503ft 4:57 / mi
shoes: Raleigh Mojave 8.0
Running 46:19 [3] 6.02 mi (7:42 / mi) +573ft 7:03 / mi
ahr:153 max:173 shoes: Brooks Glycerin 11-Blue 12
Not bad! We started really mellow but then I ran the entire hill, caught one guy that had been dropped by the lead pack and maintained all the way back to the shop.
Boy, running WITH people as opposed to running alone sure makes a world of difference right now. Running alone just messes with my mind too much right now. Rather, I think about the wrong things way too much.
Monday May 5, 2014 #
Note
Physically I am super rested, something is not so right upstairs though.
I was talking to a friend and in retrospect I was SO done with structured training when I quite racing bicycles... yet I LOVE to be active. I wonder if I have turned the corner from 'athlete' to 'guy that likes to be active but does not race or train'?
Knowing myself the key is not to stress too much and just take it as it comes.
Strengthening (Yoga) 1:00:00 [3]
Pretty much every time I go to yoga I think, "This is really good for me!". Then the next day(s) I run out of time. :(
Walking (Commute) 19:36 [1] 1.21 mi (16:15 / mi) +58ft 15:33 / mi
shoes: Sneakers
Sunday May 4, 2014 #
Running 26:30 [2] 3.08 mi (8:36 / mi) +370ft 7:44 / mi
ahr:143 max:187 shoes: Brooks PureGrit-Green 12.5
Oh man my head was not in this run today... I was hoping to do two or three loops and bagged after just one. And I walked four times during that first loop!
Friday May 2, 2014 #
Strengthening 45:00 [3]
slept:7.0 weight:178lbs shoes: Sneakers
on the ball leg lifts: 2 x 60
twisters: 50 each side - 15 lb.
leg extensions: 100
back extensions: 3 x 40
hip raisers: 3 x 15 each leg
fire hydrants: 60 each side
side leg lifts: 60 each side
clam knee lifts: 80 each side
roman chair leg lifts: 40
push-ups: 20/16/10
wobble disk: 2 min each leg
Holy crap, the soreness from Chirico continues...
Cycling (Commute) 26:31 [2] 5.92 mi (4:29 / mi) +349ft 4:14 / mi
shoes: Raleigh Mojave 8.0
Quads are still incredibly sore.
Cycling (Commute) 27:57 [2] 5.43 mi (5:09 / mi) +383ft 4:50 / mi
shoes: Raleigh Mojave 8.0
Thursday May 1, 2014 #
Cycling (Commute) 26:16 [2] 4.8 mi (5:28 / mi) +189ft 5:17 / mi
slept:7.0 shoes: Raleigh Mojave 8.0
Holy hate are my quads sore...
Cycling (Commute) 1:11:30 [2] 6.85 mi (10:26 / mi) +513ft 9:45 / mi
shoes: Raleigh Mojave 8.0
My quads are still screaming!