Training Log Archive: runninghils

City Forest
After run - started out on the single track and moved to the two-track. It was pretty snowy and somewhat slippery. Surprised how many people had ridden the single track - the trail was pretty worn-in with the snow. Realized about halfway through what was "off" feeling. It felt like I had low blood sugar. I didn't recognize the feeling during the run because I'd had a meal an hour ago. Maybe just coming down off the unhealthy 2 days of Thanksgiving eating with the fam. Last 40 mins were meant to be ridden harder, but probably could have been better if I were feeling right. Of course I didn't have any food with me.

Distance estimated.
First half of brick. Middle 40 was supposed to be at a harder pace. Started off ok, but started to feel off… sort of light headed, but not really like I was going to pass out or anything. Just like how the leaves below you seem to be moving a little too fast to focus. Beautiful day for a run, though. Really nice. Funny how warm 43 feels after being out in 26 degrees! Also, I wore the Inov8 Bare-XF shoes today, which were pretty terrible on the snow, but the good news was I didn't even notice the blister from yesterday. Woo!

Planned to do this at pine haven, but went out to lunch with Richelle after some Black Friday shopping and then hung out with the fam until they left, which was somewhat late. Couldn't have run earlier anyway because I ate too much at lunch.

Warm-up 15 minutes

35 minutes of "Hills" on and off. Did about 1.5-2.5 minutes between 1-1:15 hill intervals where I set the treadmill at 6% and the speed at 7.9 mph. The last two intervals I did at 7% grade and 7.5 mph.

10 minute cool down

After warming up, we had a longer workout today. "Thanksgiving thirty" which is like the filthy fifty, "but can actually be completed in a 1-hour class."

30 each of the following
Lunges (35 lb plate overhead)
knees to elbows
burpees
push press (33 lb bar)
good mornings (red band)
wall balls
double unders
box jumps (20" box)
pull-ups
American KB swings (53 lb)
Time:19:23

I love chippers, and this was a good one!

Afterward, did some physical therapy exercises on the shoulder.

Climbing Speed:
10 minute warm-up (including 1x1min fast pedal and 2x 1min all out efforts)

2 x 8 minute over/under intervals
Alternate 1 minute under (hill repeat intensity) and 1 minute over
5 minute recovery after each 8 minute interval

2 sets of descending intervals (all out) with recovery equal to previous interval time
2:00
1:45
1:30
4 minute recovery between sets
8 minute cool down after second set

15 minute warm-up at easy pace - 9:50 miles

40 minutes alternating Z4 and Z5. Knew I had to do this a little slower than when it's only 20 minutes so I could make it through. Started at 7.7 and 8.3, but for second half was seeing 7.5 and 8.1 mph. Heart rate was getting into the 180s and not really dropping on the "recovery" interval (which really wasn't much of a recovery anyway.) Very tough.

5 minute cool down and walked a little to cool down (off the clock for the walking) Sat down on the bench in the locker room and almost felt ill. I guess that's a sign I pushed it hard.

C • What does the z4/z5 toggle do ? 2

15 min warm-up
4 x 5 min "Hill climbs" 1:00 faster cadence, 0:30 at hardest gear (alternating)
2.5 minute recovery in between
Rode rest of the time until 1 hour at easy-moderate pace

Strength
EMOTM
10 Double unders
5 press (forgot name- from bottom of the squat, press bar up from the back rack position) - 30 lb

Workout: 3 rounds for time
10 hang snatch
10 lunges with bar overhead
25 double unders
used 50 lbs on the bar
Time: 9:17

One note - I did the workout with more weight than anyone including the two guys in the class. Woo! I guess they struggled with balance on the lunges or something. I felt like a badass.

C • You are 4

I definitely needed this. I ran into Kim (the teacher) the other day randomly on the street and it kicked me into gear to go to yoga even though it's not on my training schedule. Yoga isn't going to wear me out so much that I can't do my workouts. The hips especially needed some stretching.

It's going down. I'm yelling timbeeeerrrr. You'd better move, you'd better dance.
Yes, I did this ride with Kesha today. Well, I just couldn't get this part of this song out of my head even though it's the only part I knew. Heard it again on the way home and there's not a lot more to it. I would do an interval and think about the interval and as soon as the recovery time started, the song would start again.

Oh, the ride…
18 min warm-up
3 sets of 75-sec hill climbs - 1:45 in between climbs, 4.5 min between sets. Bottom of the hill wasn't that steep, so used a harder gear there to add resistance.

Did 20 mins into the wind at tempo pace. Wow, was that wind brutal both on my pace and on my body temp. Actually, it was fine until I finished the 20 minutes and started my cool down pace for another 10 minutes into the wind. Brrr. Turned around and instantly picked up the pace. Even going easy, I was still several mph over my tempo into the wind pace.

C • Singing 6

Middle hour of the brick. First 30 minutes on the single track. 2nd 30 on sandy/bumpy 2-tracks at higher intensity. Weird because my pace was really slow, but it felt like I was riding harder for the 2nd hour.

First and third hour of the brick were running - No foot pod and the GPS called out the 1 mile mark 2 minutes after I crossed it on the trail. Hmm.. Middle 30 minutes of first hour and first 30 minutes of second hour were at increased intensity.

Run at Pine Haven. Warmed up for about 12 minutes. Took a "bathroom" break. Then, did 3 laps on the hill loop while running hard on the hills. Ran back and hit the few hills on the way back hard as well. Light was flashing (for low battery) right when I got back to the car. Whew. Made it.

Warm-up - run 400m, Burpees, KB swings, bent over row, thrusters

Strength - EMOTM
10 Heavy Russian Swings
5 medicine ball cleans (15 lb)

Workout:
5 Min AMRAP
3 Power Clean (95 lb)
6 American KB swings (35 lb)
12 Burpees
3 rounds + 3 reps completed

3 min rest

10 Min AMRAP
6 Power Clean (65 lb)
12 American KB swings (35 lb)
18 Burpees
3 rounds +18 reps completed
Wow, that 65 lb clean felt light after doing the 95 lb cleans.

CTS Climbing Power
10 min warm up including 1 x 1 min fast pedal, and 2 x 1 min sprints

6 x 2 minute power intervals (100% effort) with 2 minute recovery between

5 minute recovery

4 x Hill Accelerations: 2 minutes at climbing repeat intensity going into 30 seconds full sprint, 2 minute recovery between intervals

8 min cool-down

All intervals done at high cadence.

15 min warm up

20 minutes alternating between z4 and z5.
Did first few rounds at 7.8 and 8.3 then at 5 min point decided to go with 7.9 and 8.4 mph. Definitely challenging.

10 min cool down

Warm-up - 500m row, 4 mins of squat clean, push press, good mornings (45 lb bar)

Strength: 6 strict press 4 rounds every 3 mins (55 lb) Felt pretty challenging, but manageable, no shoulder pain

Workout: 4 rounds for time
15 sumo dead lift high pull (53 lb)
15 overhead squats (53 lb)
15 chest to bar pull-ups (blue band)
Time:14:33 (just under the 15 min cap!)
This was much more challenging than it looked! Thought I was being weak sauce going with 53 when Rx was 65, but glad I did.

Warmed up for 15 min
Did 3x7 minute "hill climbs" with a 3 minute recovery and then just rode for the rest of the hour.
Hill climbs alternated 1 min at high resistance and 0:30 at very high resistance for duration

15 minute warm-up
3x 75 second high resistance intervals - high gear, low cadence
2 min recoveries between intervals
3 sets with 4 minutes between sets

after 3rd 4-minute recovery, did 20 minutes at a tempo pace and then did the rest at an endurance pace.

I noticed for the first time today that my left hood bends inward compared to the right. Also, the bar tape on the left side of my bike seems more worn. I need to replace the bar tape, so I hope to get things evened out at that time. Not sure if it was always like that or if something happened, but I don't know how I could have not noticed in two seasons of riding this bike.

Drove out to Island Lake for this workout before the O-meet. First part of brick - middle 30 minutes at higher effort. Started at the trailhead and ran on the paved trail out to the road with an out and back route - turned around at the 30 minute mark.

First 30 minutes at easy-moderate pace on the Yellow Loop. Island lake is a decent place to try to push the pace on single track because it's flowey and you can actually get up some speed - City Forest is too tight and twisty to push the pace (at my skill level, apparently, since I KNOW people ride it faster than I do.) I know this trail OK, but I always get confused when yellow pops out onto the two track just before you cross the bridge. I always am looking for where the single track continues. Anyway, finished the trail at 37 minutes and did the rest of the hard ride on the paved trail - out and back.

Also noted that this is W4J's home trail. I am jealous because it's fun and I'd love to have this in my back yard like she does.

C • I think yellow used to cross the road 1

C • I am lucky... 10

This was meant to be a hard run. I think I had a hard time with the transition after pushing the last half hour on the bike because the first mile was slow despite an increased effort. I did improve on the second mile, though.

Badlands Night orienteering meet - Score-O style

Was a little concerned about being tired for a 2-hour score O after a 2.5 hour brick with some effort. I actually got stronger/faster as the time went on and had a strong run for the last few points. I skipped the farthest/most difficult points, and that strategy worked out pretty well - I took 7th (though at the time I crossed the finish line, it was 2nd…)

Did the course in a counter-clockwise manner trying to get the bulk of the points up front. There were a few small issues - 53 was listed as a spur, but it didn't look like a spur to me. That wasn't a problem other than that I wasted a bit of time climbing up the spur and running along it. I saw 53 easily from up high. I took a bearing to 54, but had a hard time following it because it was so open and night time. The real problem was 50 - I cut down into the low area a little too far to the north and thought I was on the edge of the marsh. Oops. I will claim distraction from the dog. This guy was running pretty much the same as I was, but not exactly and his dog really wanted to go with me instead of him. It was funny. I hear dogs are a good judge of character. Anyway, went to the northeast and saw that I was in the right marshy area, so I went back and eventually found it. Continued on without any real problems until I went for 31 assuming I would see it from the road. During my run, I had need a flag from the road, and assumed this was the one without much thought. No, that was 36. I ended up running the length of the pond three times, running past 31 twice. Should have been an easy one. This made it so I didn't have time for 38 and 32. :( Oh well.

I really had fun at this meet. It was cool being out there at night with everyone but also on my own. I think this was my first solo night orienteering effort, and I think I did pretty well.

C • Again? 3

Pine Haven Run
10 minute warm-up running out to the hilly area.
Then, did 3 "hill" loops (really, the trail just dips down by the river 3 times in a row)
Continued on the trail heading back to the car. Pushed the pace on the hills (down and up)

C • 5.7 miles and 57:06 4

Climbing Speed:
10 minute warm-up (including 1x1min fast pedal and 2x 1min all out efforts)

2 x 8 minute over/under intervals
Alternate 1 minute under (hill repeat intensity) and 1 minute over
5 minute recovery after each 8 minute interval

2 sets of descending intervals (all out) with recovery equal to previous interval time
2:00
1:45
1:30
4 minute recovery between sets
8 minute cool down after second set

Rather long warm-up - rowing, jumps, goblet squats, sumo dead lift high pull, and burpees

Strength: Box squats (slightly less than full depth - to a box)
3 every 2 min x 5 rounds
95*115*135*145*165

Workout - 1 minute each x 4 rounds

Box Jumps (20" box - Rx)
Sumo dead lift high pull (65 lb - Rx)
Over bar burpees
Row (for calories)
Rest

53*56*57*60
Total 226

15 minute warm-up
Then started on "work" section
20 minutes at high intensity alternating between Z4 and Z5
Set treadmill alternately at 7.8 mph and 8.3 for these sections (about 1:45 at 7.8 and 1:15 at 8.3) Exact value changed a bit as I dialed it in, but those were typical speeds. The good thing about the treadmill is that it forces you to go the speed you set… no drifting down.
10 minute cool down

Actually felt good other than having to take a bathroom break 5 minutes in to the interval (Annoying, but it was really not an option.) Once I got back, it was a great run!

Also determined that the reason my new HRM strap doesn't work is that it won't pair with my watch… not that there is something wrong with the strap. It's a Suunto Dual - specifically made to work with this watch. New watch time? Santa? Actually, I think we're doing a no-gift/charity gift Christmas this year, possibly.

C • looks like you already bested your recent 5k 18

Trainer ride. Watched an episode of Big Bang Theory for a warm-up. Then, did 3 x 7 minute "hill climbs" with a 3-minute recovery in between. Then, just kept riding until the end of the Colbert Report. Not too bad. Felt much better than last week. Not coughing anymore - last night I couldn't get to sleep because I just kept coughing. Should be good tonight.

Strength:
Strict overhead press 1*1*1*1*1 Every 2 min
did some warm-up rounds and then did 45*50*55*60*70
70 was challenging, but probably not a true 1RM, as I am still pretty cautious with the shoulder. Wanted to do PT exercises at end, but ran out of time

Workout: 20 minute AMRAP
Increasing reps each round for 3 movements as follows:
Bodyweight deadlifts: 1*2*3*4*5...
American KB swings (35 lb) 2*4*6*8*10...
Burpees 3*6*9*12*15...
Got 8 rounds + 44 reps for a total of:
45 Deadlifts
90 KB swings
122 Burpees
Winner of the 5:30 am class!

Superfly was in the shop getting all tuned up, so I took out the full suspension bike. Took some getting used to - I think I'd do some adjustments if I were to ride it more often.
Nice day for a spin around City Forest. A little cold at the start but ended up just right after a mile or so… except my feet. I totally should have put on shoe covers. It was so nice when I was raking earlier that I decided to leave them - feet were the only cold part on me! Saw some friends riding the trail backward, but decided to just keep going so I'd know my distance and wouldn't be tempted to quit early when they were done.

Estimated time and distance. Felt a bit sluggish at first but better after dropping off my warm-up jacket. That's what the warm up is for I suppose.

Ugh. Terrible. Why didn't I reschedule this for a fully healthy weekend? Mile 1 was actually quite good. 7:05 and felt good. Perfect. 2 minutes later I'm hacking up a lung and choking on mucus. Gross. Shortly past the turn-around, started feeling pukey and backed down a bit. Got passed by some people in last mile which is the opposite of my usual. If this were a "run one mile at your desired 5k pace" race then I would have done awesome. Declined the finishers medal.

C • Can't imagine doing one while feeling that awful 8

Maybury "goat" course - this means you choose to skip any one point.

Happy to be doing something at a more relaxed pace. The weird thing about this was that it was a mass start where we didn't get to see the maps until they said start. I've never done a non-score-O meet with a mass start before.

Was actively trying to not follow people on 1 and somehow went in a little early and saw 6 first, but realized I had to keep going west to hit the right depression. Grabbed 2 and 3, went to 4 and kept going around what I thought were green sections of thick brush like "it must be right around the corner" Almost gave up and made this my goat, but someone said that they got it "right back there" and I decided to give it one more go. I got it pretty quickly this time. Did well after that… decided to skip 14 because it looked rather indistinct and it was out of the way. Went too far to the south on 18 and missed it, hit the trail, followed the trail a little to figure out where I was on it, backtracked and went right to 18. Hit the last 4 right on and I'm told came in pretty close with "the pack." We'll see when the results are posted. I was pretty tired, but managed to run it out most of the time at a slow to moderate pace. Only tripped and fell once.

No wonder I was feeling so crappy when I went to get on the trainer Tuesday… Wednesday afternoon I started feeling something coming on. By evening, I was not feeling well and all I wanted to go to sleep. Today, I do not feel so awesome. Made the decision in the middle of the night to skip the 5:30 am Crossfit.

C • Its going around. Last nig... 2

"No weights week"
Strength/skill:
EMOTM 8 min - 10 double unders, then hollow rock for remainder of time. I had to clarify because 10 double unders don't take long if you're good at them. The coach said, yeah, do hollow rock for the entire rest of the minute even if you're good at double unders and get done in 10 seconds. He added "You're really the only one affected by that, though." Great. Most rounds got them unbroken, so with transition time, I was doing about 40 seconds of hollow rock. Hollow rocks quickly went downhill in quality, but the abs were still burning, so I was getting a good workout on it each time. Tony had a good DU day, so we got to suffer together on the hollow rocks.

Workout:
21*15*9
Shoulder to overhead (did 63 lb)
Russian KB swings (35 lb)
Time: 5:50

Extra:
I did my shoulder physical therapy exercises. I'm not very good at getting these in, so with a little extra time at the end, I figured I should. Doc says I still am weak in the rotational motion.

Crap ride. I wanted nothing to do with either of my bikes today. Well, I wanted to ride my mountain bike in the afternoon, but once it got dark, I got too scared to go ride outside on the hills by myself and nobody would go with me. Stupid dark time of the year.

Gave myself permission to do the ride on the trainer, which is even less interesting. I hate the trainer. Basically, I had a terrible attitude today and couldn't even get on my bike until late for no good reason. Then, I couldn't get my effort level up for my "hill climb intervals", so I just decided to quit early and go to bed. Blah.

C • Tuesdays..... 4

Stayed at my parents place last night. Guess what they have on the west side of the state - hills! Rode out to the johnson road. Did 3 rounds of 3x75 second climbs. Climbs were in a hard gear so stress was really on the muscles. After the last one I recovered and did 23 minutes at tempo. Was only supposed to be 20 but I hit the 20 minute mark at the bottom of a 3-minute hill so I kept it going to the top. Was a bit cold at times but not too bad.

Red course. Distance estimated due to losing GPS after 3.4 miles. Huge mistake on CP1 but got much better after that. Short course today for a red course.

C • Great to see you today. 6

Did this workout with my mountain bike since I figured the rail trail would be leaf-covered and slippery. Warmed up for about 10 min. Then:
3 x 10 second hard sprints, 3-5 min recovery
5 x 3 minute hard efforts, 3 minute recovery
3 x 10 second hard sprints, 3-5 min recovery

For the remainder of the ride, I just tried to keep my pace over my average. Not that it was particularly hard to maintain 16 mph, but I couldn't just space out and had to focus a bit. Weather was 47 and drizzly. I was actually quite comfortable, though, since there was practically no wind. Had to take my hat off 15 minutes in. At first, my head was cold, but then it was good!

Run at Pine Haven. Warmed up for 10 minutes. Then, ran hard on hills and however I felt like running on the flats for 35 minutes. It has been raining so some of the hills were SLIPPERY! I ended up skipping the one I knew was slippery and just doing more of the others. I thought this was going to be an inter-species group run, but the deer really didn't want to run with me. They all ran away. Dogs are much better at that.