Training Log Archive: itsmartinIn the 7 days ending Jun 22, 2013:
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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!