Training Log Archive: itsmartinIn the 31 days ending Dec 31, 2014:
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Tuesday Dec 30, 2014 #
Note
slept:7.0
Running (Stairs) 1:11:43 [4] 2.94 mi (24:25 / mi) +2199ft 14:17 / mi
ahr:129 max:167 shoes: Brooks Transcend
Holy crap...! This was TOUGH after 10 days off.
Running 31:17 [2] 3.43 mi (9:07 / mi) +335ft 8:21 / mi
ahr:129 max:154 shoes: Brooks Glycerin 12 #1
The run felt GREAT and my legs were springy feeling. Nothing like 10 days off, eh? Tried to keep the heart rate under 140 but out of my door is a four block climb straight up so that didn't happen.
After shooting the shit in Fleet Feet my back really tightened up which has not happened in quite a while. My hip felt fantastic.
Running 48:40 [2] 5.69 mi (8:33 / mi) +585ft 7:48 / mi
ahr:143 max:169 shoes: Brooks Glycerin 12 #1
We started kind of quick. I confirmed this later by talking to a friend that is normally leading the front group and who got dropped...! I was just going up the stairs as the leaders were heading back down and then throttled it back. From then on it was very pleasant out.
Tried to keep my heart rate under 140 after the stairs but climbing Interlaken it jumped to 150+ so quick... :( This is hard to do.
My hip felt super until about one mile to go and then it got tired/tight. No doubt this was a bit too much too soon. :(
Running 28:59 [2] 3.25 mi (8:56 / mi) +206ft 8:25 / mi
ahr:139 max:153 shoes: Brooks Glycerin 12 #1
My hip did not feel great right from the start but I had to get home. Rats. I did manage to keep the heart rate down except for one hill.
Ran home with Evan Williams, it was great to have some company.
Saturday Dec 27, 2014 #
Hiking 58:58 [1] 2.98 mi (19:48 / mi) +156ft 18:52 / mi
Went out alone and actually got in some non-stop activity.
28 below c.
Snowshoe 1:54:05 [1] 1.83 mi (1:02:21 / mi) +39ft 1:01:06 / mi
30 below c!
Friday Dec 26, 2014 #
Skiing - Cross Country 1:57:46 [1] 2.31 mi (50:59 / mi) +201ft 47:06 / mi
25 below c.
Tuesday Dec 23, 2014 #
Snowshoe 3:01:59 [1] 2.54 mi (1:11:39 / mi) +70ft 1:09:49 / mi
20 below c.
Saturday Dec 20, 2014 #
Walking 7:03 [1] 0.77 mi (9:12 / mi) +47ft 8:42 / mi
shoes: Sneakers
Thursday Dec 18, 2014 #
Note
rhr:45 slept:6.5
Cycling (Trainer) 39:31 [2] 13.5 mi (2:56 / mi)
ahr:134 max:147 shoes: Expresso exercise bicycle
Tried to keep the heart rate under 140 but crept over a couple times on the longer climb. Surprisingly I was still keeping up with my PR/ghost while doing so but then once we crested my ghost took off and I finished about 45 seconds behind my PR.
Note
weight:187lbs
Strengthening (Yoga) 1:00:00 [3]
Felt great to finally take a Vinyasa class again instead of just Hot Pilates.
Wednesday Dec 17, 2014 #
Note
rhr:47 slept:7.5
Strengthening (Weights) 35:00 [4]
shoes: Sneakers
hack squat machine: 3 x 12 90 lb. (this movement felt hard)
incline leg press: 3 x 12 - 270 lb.
donkey kick: 3 x 12 each leg - 110 lb.
leg extensions: 3 x 12 - 195 lb.
let curls: 3 x 12 - 195 lb.
calf raisers: 3 x 14 135 lb.
Whew... kind of hard today. I was eeking out that 12th rep on more than one exercise.
Tuesday Dec 16, 2014 #
Note
rhr:50 slept:7.5
Running (Stairs) 1:08:13 [4] 3.06 mi (22:17 / mi) +2132ft 13:26 / mi
ahr:128 max:166 shoes: Brooks Transcend
God I'm glad I have this training resource relatively close to home... it's the one thing that is not hurting my hip and it's a freaking great workout. As a bonus, I have felt pretty good on the stairs lately.
Running 49:13 [2] 5.62 mi (8:45 / mi) +567ft 7:59 / mi
ahr:141 max:166 shoes: Brooks Glycerin 12 #1
Tried to keep the heart rate under 140 but the hill did me in. I only saw 146 though, not sure where 166 came from? Ah, I bet it was from the Howe Street stairs. Mystery solved.
My hip is nagging... :(
Great evening, dry and relatively warm.
Walking (Commute) 22:19 [1] 1.19 mi (18:41 / mi) +108ft 17:12 / mi
shoes: Brooks Glycerin 12 #1
Walking (Commute) 20:52 [1] 1.24 mi (16:51 / mi) +60ft 16:07 / mi
shoes: Brooks Glycerin 12 #1
Monday Dec 15, 2014 #
Note
rhr:50 slept:7.0
Strengthening (Weights) 40:00 [4]
weight:184lbs shoes: Sneakers
barbell step ups: 3 x 15 each leg - 35 lb. in each hand
incline leg press: 3 x 12 - 270 lb.
donkey kick - 3 x 12 each leg - 110 lb.
leg extension: 3 x 12 - 195 lb.
leg curl: 3 x 12 - 195 lb.
calf raisers: 3 x 14 - 135 lb.
plank crunches + pikes: 3 x 10 each
Walking (Commute) 19:24 [1] 1.19 mi (16:17 / mi) +107ft 15:00 / mi
shoes: Sneakers
Sunday Dec 14, 2014 #
Running 3:03:14 [2] 16.86 mi (10:52 / mi) +6454ft 7:59 / mi
ahr:139 max:160
Ran with Bryan Estes and Justin Angle. My body (read: my hip) was hating life today but the trails were gorgeous/in phenomenal condition. Dry but not dusty, grippy but not wet and so soft. And the company was fantastic.
Took an old pair of Scott Kinabalu shoes for a spin today. I'm determined to find the best shoe for MY foot/body. Unfortunately I don't think this was it. The rocker sole is awesome but they are a bit too narrow and this was a 12.5!
Saturday Dec 13, 2014 #
Strengthening (Weights) 35:00 [4]
shoes: Sneakers
barbell lunges: 3 x 15 each leg - 85 lb.
incline leg press: 12/12/14 - 250 lb.
donkey kick: 3 x 12 each leg - 90 lb.
leg extensions: 3 x 14 - 175 lb.
let curls: 3 x 14 - 135 lb. (lying down is harder than sitting)
calf raisers: 3 x 14 115 lb.
Friday Dec 12, 2014 #
Walking (Commute) 20:34 [1] 1.18 mi (17:23 / mi) +52ft 16:41 / mi
shoes: Sneakers
Thursday Dec 11, 2014 #
Walking (Commute) 20:18 [1] 1.21 mi (16:46 / mi) +51ft 16:07 / mi
shoes: Brooks Transcend
Wednesday Dec 10, 2014 #
Note
rhr:50 slept:6.0
Strengthening (Weights) 35:00 [4]
shoes: Sneakers
barbell lunges: 3 x 15 each leg - 85 lb.
incline leg press: 3 x 12- 250 lb.
donkey kick: 3 x 12 each leg - 90 lb.
leg extensions: 3 x 12 - 175 lb.
let curls: 3 x 14 - 180 lb.
calf raisers: 3 x 14 115 lb.
Just my third day of weights and the soreness is going away! And the weights are increasing.
Running (Treadmill) 32:00 [3] 4.4 mi (7:16 / mi)
shoes: Brooks Glycerin 12 #1
5 min @ 8:00
5 min @ 7:30
5 min @ 7:00
Then all motivation left me and I pulled the plug.
Strengthening (Hot Pilates) 1:00:00 [4]
My legs were beat, perhaps I did too much today.
Walking (Commute) 19:17 [1] 1.18 mi (16:17 / mi) +98ft 15:06 / mi
ahr:64 max:81 shoes: Brooks Transcend
Tuesday Dec 9, 2014 #
Note
rhr:50 slept:7.0
Running (Stairs) 1:03:21 [4] 3.18 mi (19:55 / mi) +2128ft 12:12 / mi
ahr:123 max:165 shoes: Brooks Glycerin 11-Blue 12
Felt kind of rough for the first two runners but then my legs came around.
Walking (Commute) 19:05 [1] 0.99 mi (19:21 / mi) +27ft 18:52 / mi
shoes: Sneakers
Sauna 30:00 [0]
Walking (Commute) 19:23 [1] 1.16 mi (16:44 / mi) +50ft 16:04 / mi
shoes: Sneakers
Monday Dec 8, 2014 #
Note
rhr:44 slept:7.5 (rest day)
Sauna 25:00 [0]
Been a while, felt super good.
Walking (Commute) 22:50 [1] 1.34 mi (16:59 / mi) +61ft 16:17 / mi
shoes: Brooks Transcend
Sunday Dec 7, 2014 #
Strengthening (Weights) 35:00 [3]
shoes: Sneakers
barbell lunges: 3 x 20 each leg - 75 lb.
incline leg press: 3 x 12 - 230 lb.
leg extension: 3 x 12 - 155 lb.
leg curl: 3 x 14 - 150 lb.
donkey kick: 3 x 12 each leg - 90 lb.
calf raiser: 3 x 14 - 95 lb.
Running 1:12:59 [2] 7.72 mi (9:27 / mi) +911ft 8:30 / mi
ahr:129 max:155 shoes: Brooks Glycerin 12 #1
My hip felt like crap at the start but got better - yes. I explored streets, stairs and park trails.
Saturday Dec 6, 2014 #
Running 3:07:03 [2] 16.3 mi (11:29 / mi) +5556ft 8:41 / mi
ahr:133 max:153 shoes: Brooks Cascadia 9-Red 12.5
My hip was a bit tight/stiff at the start and then on the first descent it was really making itself known and I had to hold back.
By the time we got to the second descent my hip felt much better. In fact, the more I ran the better my hip felt... not so for my fitness. :)
Great day! mid to upper 40s, no rain and although wet, the trails were in great shape and we did not encounter that much mud. Now I just need to get healthy and fit. :)
Friday Dec 5, 2014 #
Cycling (Trainer) 21:55 [2] 7.0 mi (3:08 / mi)
ahr:118 max:140 shoes: Expresso exercise bicycle
I finally held back and went at a moderate pace.
Strengthening (Hot Pilates) 1:00:00 [4]
The instructor incorporated ALL of the suggestions I gave after Wednesday's class...! How cool. And she said they all made sense.
Walking (Commute) 19:28 [1] 1.19 mi (16:21 / mi) +58ft 15:37 / mi
shoes: Brooks Transcend
Thursday Dec 4, 2014 #
Note
rhr:44 slept:7.0
Strengthening (Weights) 35:00 [4]
shoes: Sneakers
First weights day this winter! Get ready to be sore.
barbell lunges: 3 x 20 each leg - 65 lb.
incline leg press: 3 x 12 - 180 lb.
donkey kick - 3 x 12 each leg - 70 lb.
leg extension: 3 x 12 - 135 lb.
leg curl: 3 x 14 - 135 lb.
calk raisers: 3 x 14 - 95 lb.
Walking (Commute) 21:40 [1] 1.19 mi (18:13 / mi) +47ft 17:33 / mi
shoes: Sneakers
Wednesday Dec 3, 2014 #
Note
rhr:48 slept:6.0
Strengthening (Hot Pilates) 1:00:00 [3]
Walking (Commute) 18:25 [1] 1.17 mi (15:48 / mi) +48ft 15:12 / mi
shoes: Brooks Transcend
Tuesday Dec 2, 2014 #
Note
rhr:46 slept:7.0
Running (Stairs) 55:29 [4] 2.65 mi (20:55 / mi) +1926ft 12:24 / mi
ahr:122 max:166 shoes: Brooks Transcend
Okay... didn't feel so super fresh today. :) Still a good time and I'm SO glad my friend Jim shoes up to these. If not I'd just stay home and finish off the Thanksgiving pies.
Running 45:37 [3] 5.66 mi (8:04 / mi) +668ft 7:15 / mi
ahr:144 max:169 shoes: Brooks Glycerin 12 #1
Winter loop including Howe Street stairs. I went faster than I have in a while and my hip got sore but no ill effects the day after.
Walking (Commute) 20:39 [1] 1.08 mi (19:11 / mi) +122ft 17:19 / mi
shoes: Brooks Glycerin 12 #1
Walking (Commute) 19:14 [1] 1.16 mi (16:38 / mi) +53ft 15:57 / mi
shoes: Brooks Glycerin 12 #1
Monday Dec 1, 2014 #
Note
rhr:42 slept:7.5
Strengthening (Hot Pilates) 1:00:00 [3]
Yet another new routine! Glad the instructors are mixing it up. Some of the exercises are getting just a tiny bit easier and some are still totally kicking my ass.
Walking (Commute) 19:39 [1] 1.16 mi (16:53 / mi) +91ft 15:43 / mi
shoes: Brooks Transcend