Training Log Archive: runninghilsIn the 31 days ending Mar 31, 2013:
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Sunday Mar 31, 2013 #
Run 51:06 [3] 5.25 mi (9:44 / mi)
Salzburg loop - squeezed in between church (ugh) and dinner. Wanted to go farther, but tried to make it good and focus on form and posture. I recently realized how bad my posture is and that I always am arcing my back. It's a hard habit to break.
Friday Mar 29, 2013 #
Mountain Bike (road ride) 1:30:00 [3] 20.0 mi (13.3 mph)
Road ride on mountain bikes with Justin from car drop back to my car. This was my first time riding outside since that warm up in January. Definitely different than on the trainer, but not bad other than the wind.
Paddle 2:00:00 [3] 15.0 mi (8:00 / mi)
Penrod's to Stephan bridge with Justin in my new canoe. About half with canoe paddles so I could learn and the other half with kayak paddles to practice for the upcoming Epic race.
Thursday Mar 28, 2013 #
Road Bike (Trainer) 47:35 [3] 11.0 mi (13.9 mph)
Ugh, man, this has been a rough week for me. Monday, the family was in town because great uncle was dying, so I was spending time with the family. Then, Wednesday and Thursday work was rough and I didn't get out until after 7 both days and had NO motivation. Really, there was no excuse for my really light week, but fortunately, there's a long weekend and I'm going up north for some paddling and running tomorrow. ay.
I know, excuses, excuses. As my friend Elaine said the other day "I feel like a slug." (If said in her accent, it makes people think you're saying something else, though)
I know, excuses, excuses. As my friend Elaine said the other day "I feel like a slug." (If said in her accent, it makes people think you're saying something else, though)
Tuesday Mar 26, 2013 #
Strength Training 40:00 [3]
Did crossfit workout + PT Exercises
Workout:
30 GHD sit ups
100 air squats
40 GHD sit ups
100 air squats
9:21
PT exercises - band and light weights
Stretches
Workout:
30 GHD sit ups
100 air squats
40 GHD sit ups
100 air squats
9:21
PT exercises - band and light weights
Stretches
Sunday Mar 24, 2013 #
Paddle (Canoeing) 1:40:00 [3]
Canoeing with Justin in my new boat! WOO HOO! I also bought a new single blade paddle. I guess that makes it official - I have to learn how to paddle like a real canoer. Totally forgot my straps for my rack, so the boat stayed in Grayling at Justin's. Looks like paddle training again next weekend - that time a little longer with staging of vehicles and such plus some running or something.
Anyway, the boat is really nice - Wenonah Escape. I think it's going to be perfect for AR. Woo hoo!
Anyway, the boat is really nice - Wenonah Escape. I think it's going to be perfect for AR. Woo hoo!
Friday Mar 22, 2013 #
3 PM
Run 1:39:59 [3] 9.3 mi (10:45 / mi)
9-mile to Hotchkiss to 11 mile to Salzburg, back via Garfield. I feel like the last 3 miles were the best. I was a little slow to warm up, but man, when I got to about mile 7, I was feeling good.
C • Wow 2
5 PM
Road Bike (Trainer) 45:35 [3] 10.8 mi (14.2 mph)
Did 3/4 of the intervals on Cycling Power and a 3 min. cool down. Feeling pretty worn out from the run, but decided to keep going . I wanted to run to crossfit today because it was a running/double under workout, so I had to shorten this a bit to fit them all because I had poor time management this morning.
6 PM
Run 20:00 [3] 2.0 mi (10:00 / mi)
Run to/from crossfit. There was a mile of running in the workout, but that will be counted in the crossfit time.
Strength Training 30:00 [3] 1.3 mi (23:05 / mi)
Warm-up - 400 m run, then 30-20-30 warm up
Workout:
Run 800m
80 double unders
Run 800m
80 double unders
Time:15:32-ish
Man, I sucked at the double unders - couldn't get more than a few at at time. It's probably because of all the other stuff I did before this. Oh well.
I did 5 wall balls so I could record a score for the open without officially dropping out so maybe in upcoming workouts I can do something.
Workout:
Run 800m
80 double unders
Run 800m
80 double unders
Time:15:32-ish
Man, I sucked at the double unders - couldn't get more than a few at at time. It's probably because of all the other stuff I did before this. Oh well.
I did 5 wall balls so I could record a score for the open without officially dropping out so maybe in upcoming workouts I can do something.
Tuesday Mar 19, 2013 #
Road Bike (Trainer) 1:03:53 [3] 15.0 mi (14.1 mph)
Just a steady trainer ride.
Strength Training 1:00:00 [3]
Every 15 seconds for 16 rounds (4 min each) and 1 minute rest in between:
Front Squats (95 lb)
Dead Lifts (145 lb)
Back Squats (95 lb)
I actually modified this to change from shoulder exercises - tomorrow I go to the doctor about the darn shoulder
Skill - supposed to be toes to bar and HSPU, I worked on pistol squats. I was able to do the 12" box + a 25 and a 10 lb plate. Once I can just get down to the 10 lb plate, I'll be at parallel - only about 2" to go.
Front Squats (95 lb)
Dead Lifts (145 lb)
Back Squats (95 lb)
I actually modified this to change from shoulder exercises - tomorrow I go to the doctor about the darn shoulder
Skill - supposed to be toes to bar and HSPU, I worked on pistol squats. I was able to do the 12" box + a 25 and a 10 lb plate. Once I can just get down to the 10 lb plate, I'll be at parallel - only about 2" to go.
Monday Mar 18, 2013 #
Strength Training 50:00 [3]
Modified the workout to avoid using the shoulder -
5 Rounds:
5 GHD Sit ups
14 Lunges
15 Air Squats
30 box jumps (20" box)
5 Rounds:
5 GHD Sit ups
14 Lunges
15 Air Squats
Time: 14:07
Skill:
5 sets of 30 double unders
minimal rest
Stretching my shoulder afterward. Since it's not seeming to get better, I am completely off it until the doc says it's ok. I am going in Wednesday to have it looked at.
5 Rounds:
5 GHD Sit ups
14 Lunges
15 Air Squats
30 box jumps (20" box)
5 Rounds:
5 GHD Sit ups
14 Lunges
15 Air Squats
Time: 14:07
Skill:
5 sets of 30 double unders
minimal rest
Stretching my shoulder afterward. Since it's not seeming to get better, I am completely off it until the doc says it's ok. I am going in Wednesday to have it looked at.
Sunday Mar 17, 2013 #
Run race 23:09 [5] 5.0 km (4:38 / km)
Well, this is the worst 5K that I can remember running in recent history. I would have been OK with running mid 22s, but over 23 is disappointing. I am going to have to do some more focus on quality runs and try another race in the summer to see if I've improved.
I guess I'm not that surprised since I know that the past few years I've probably put in more junk miles running than I should have. Plus, I haven't run a 5K in about 2 years. Last time, I had a time of just barely over 22 min, though. A 1 minute slow down? I'm not old enough for that.
I guess I'm not that surprised since I know that the past few years I've probably put in more junk miles running than I should have. Plus, I haven't run a 5K in about 2 years. Last time, I had a time of just barely over 22 min, though. A 1 minute slow down? I'm not old enough for that.
C • VDOT 7
Run 25:00 [2] 2.5 mi (10:00 / mi)
Warm-up and cool down from St. Patty's Day 5K race
Friday Mar 15, 2013 #
Road Bike (Trainer) 1:04:36 [3] 15.8 mi (14.7 mph)
Climbing Speed DVD - last time averaged 14.2 mph for this workout, but it was in the morning vs. the evening for this ride. Still, I'll call it improvement.
Thursday Mar 14, 2013 #
5 PM
Strength Training 30:00 [3]
Open Workout 13.2
5 shoulder to overhead 75 lb
10 deadlift 75 lb
15 box jumps 20" box
10 minutes as many rounds/reps as possible
Score: 207 (6 rounds +27 reps)
Was being a bit cautious on the shoulder to overhead because of my shoulder injury I'm nursing. It didn't hurt during the workout, but I'm feeling it a bit afterward. I will do no shoulder work for the entire next week.
5 shoulder to overhead 75 lb
10 deadlift 75 lb
15 box jumps 20" box
10 minutes as many rounds/reps as possible
Score: 207 (6 rounds +27 reps)
Was being a bit cautious on the shoulder to overhead because of my shoulder injury I'm nursing. It didn't hurt during the workout, but I'm feeling it a bit afterward. I will do no shoulder work for the entire next week.
6 PM
Run 57:44 [3] 5.25 mi (11:00 / mi)
Salzburg loop - easy run after crossfit. Still feeling the hips a bit from Saturday's rogaine - they were hurting I think from all the hills. It was SO NICE to be able to get out of crossfit and head out for a run in the daylight! Woohoo!
Wednesday Mar 13, 2013 #
Yoga 1:30:00 [1]
Ashtanga
Monday Mar 11, 2013 #
Strength Training 1:00:00 [3]
Workout:
50-40-30-20-10 of:
Wall balls (15 lb)
Push Press (55 lb)
Rx was 75 on the push press, but I didn't feel like that was smart since I am still feeling that shoulder. It ended up being plenty hard anyway. Also, we were short on 14 lb wall balls, so I had to use a 15 lb slam ball
Time: 22:07
Bonus:
Double under practice:
5 rounds of 30 Double Unders (didn't string together 30 at any point but did get 20 or close to it twice.)
50-40-30-20-10 of:
Wall balls (15 lb)
Push Press (55 lb)
Rx was 75 on the push press, but I didn't feel like that was smart since I am still feeling that shoulder. It ended up being plenty hard anyway. Also, we were short on 14 lb wall balls, so I had to use a 15 lb slam ball
Time: 22:07
Bonus:
Double under practice:
5 rounds of 30 Double Unders (didn't string together 30 at any point but did get 20 or close to it twice.)
Sunday Mar 10, 2013 #
XC Ski race (Classic) 35:00 [3] 7.5 km (4:40 / km)
Approximate time. XCHQ Relay race today to end the XC season. It was pretty warm, and Ann let me use her "hairies." They worked really well - I may have to get some. I'm glad I didn't bother waxing my own skis since I wouldn't have used them anyway. It was a fun day, though I was struggling to walk. I did warm up and loosen up after we got going on the race. I wasn't too worried about doing well in this one since there were no individual points and our team was too far down in points to benefit. I found out that I took first in 30-39 for the season, which I actually already knew. Then, I was surprised to find out that I took 3rd in total points for the season. Turns out I did enough races and did well enough in them! I had no idea I was even in the running.
I am beat after yesterday, though. Man, the drive up was rough and the drive back even worse. Early bed time is in order tonight.
I am beat after yesterday, though. Man, the drive up was rough and the drive back even worse. Early bed time is in order tonight.
Saturday Mar 9, 2013 #
Run race (Orienteering meet) 5:43:13 [4] *** 19.0 mi (18:04 / mi)
spiked:16/20c slept:4.5
Lepregaine rogaine. 6 hour limit. Mike and I teamed up and Phil and Tony teamed up. Mike and I took the counter-clockwise route to ensure an easy bail if we were running low on time. Good thing because the super thorny section really slowed us down and we screwed it up. We ended up in second overall. It was a beautiful day and I had lots of fun. Also happy with how we did.
Friday Mar 8, 2013 #
Strength Training 1:00:00 [3]
Crossfit Open Workout 13.1 (Games competition)
17 Minute As many reps as possible following the scheme:
40 burpees
30 snatches (45 lb)
30 burpees
30 snatches (75 lb)
20 burpees
30 snatches (100 lb)...
Score is total reps, tie-breaker is time to finish last full set of snatches
My score: 150, tie-breaker: 12:07
I managed the first 100 reps unbroken - no rest between any reps or exercises. This got me a pretty good time for the tie-breaker. I was really close to getting one rep on the 100 lb snatch, but I just couldn't straighten my arms and stand up with it. Oh well... I'll get there one day. Comment from the coach/judge to an observer in the middle of my second round of burpees: "She hasn't stopped yet" :)
17 Minute As many reps as possible following the scheme:
40 burpees
30 snatches (45 lb)
30 burpees
30 snatches (75 lb)
20 burpees
30 snatches (100 lb)...
Score is total reps, tie-breaker is time to finish last full set of snatches
My score: 150, tie-breaker: 12:07
I managed the first 100 reps unbroken - no rest between any reps or exercises. This got me a pretty good time for the tie-breaker. I was really close to getting one rep on the 100 lb snatch, but I just couldn't straighten my arms and stand up with it. Oh well... I'll get there one day. Comment from the coach/judge to an observer in the middle of my second round of burpees: "She hasn't stopped yet" :)
Wednesday Mar 6, 2013 #
Yoga (Ashtanga) 1:30:00 [1]
Really starting to see some improvement in my balance - both standing and on headstands.
Tuesday Mar 5, 2013 #
6 AM
Road Bike (Trainer) 30:30 [3] 7.0 mi (13.8 mph)
Did the Kinetic Spinervals Sprint/Power workout. I wasn''t super impressed with this vs. the Carmichael workouts... I think that those are better. This workout had 12 x 10 second sprints with 50 second recovery in between. I think that 10 second sprints are just too short even at 100% intensity to really get the benefit I'm looking for.
At the end, I added in 30 second 1-leg drills - 2 sets per leg before my recovery. I'm going to try to do that at the end of all my trainer workouts from now on.
At the end, I added in 30 second 1-leg drills - 2 sets per leg before my recovery. I'm going to try to do that at the end of all my trainer workouts from now on.
6 PM
Strength Training 1:00:00 [3]
Workout 1:
8 min AMRAP
15 wall balls
15 kettlebell swings
15 hand release push ups
4 rounds + 4 reps
Workout 2:
EMOTM - 12 heavy KB swings
did 70 lb - went pretty well
8 min AMRAP
15 wall balls
15 kettlebell swings
15 hand release push ups
4 rounds + 4 reps
Workout 2:
EMOTM - 12 heavy KB swings
did 70 lb - went pretty well
Monday Mar 4, 2013 #
Strength Training 1:00:00 [3]
Good "metcon" day
15 min AMRAP
15 burpees
30 double unders
Did 6 rounds +34 reps (15 burpees and 19 double unders)
Workout 2 (untimed)
5 rounds:
10 toes to bar (helped to do a hook grip)
5 hand stand push-ups (one board + abmat)
15 min AMRAP
15 burpees
30 double unders
Did 6 rounds +34 reps (15 burpees and 19 double unders)
Workout 2 (untimed)
5 rounds:
10 toes to bar (helped to do a hook grip)
5 hand stand push-ups (one board + abmat)
Sunday Mar 3, 2013 #
Yoga (Power Yoga) 1:30:00 [1]
Yoga at Hilltop with Anna taught by Hilarie. This was actually pretty challenging. I learned that I need to work on certain lower abdominals to counter my strong back because I have a way too arched back due to the imbalance. Interesting.
Saturday Mar 2, 2013 #
XC Ski race (classic) 2:35:00 [3] 31.0 km (5:00 / km)
Black Mountain Classic
This was the last "real" ski race of the season. It was PERFECT. The snow was really great, the trail was in great condition and, most importantly, I didn't have to use klister. I hate kilster. I thought I was doing kind of badly because Brenda passed me back at 6K when I was feeling like I was going too fast for a 31K and needed to settle in or I'd blow up completely. It took a few K, but I got back to feeling good and then kept a nice steady pace. The last 5K were great - I hammered it out and flew down (and then back up) some HUGE hills. A guy behind me said to me after the race "You're fearless on those downhills." Ha! Really, I could just see that the other side was nice and straight so why not bomb it and use momentum to my advantage? Anyway, I ended up only 2 minutes behind Brenda, so that's not too bad. I'm pretty sure I was catching back up to her. Damn... I don't think I could have gone faster earlier, but oh well.
This was the last "real" ski race of the season. It was PERFECT. The snow was really great, the trail was in great condition and, most importantly, I didn't have to use klister. I hate kilster. I thought I was doing kind of badly because Brenda passed me back at 6K when I was feeling like I was going too fast for a 31K and needed to settle in or I'd blow up completely. It took a few K, but I got back to feeling good and then kept a nice steady pace. The last 5K were great - I hammered it out and flew down (and then back up) some HUGE hills. A guy behind me said to me after the race "You're fearless on those downhills." Ha! Really, I could just see that the other side was nice and straight so why not bomb it and use momentum to my advantage? Anyway, I ended up only 2 minutes behind Brenda, so that's not too bad. I'm pretty sure I was catching back up to her. Damn... I don't think I could have gone faster earlier, but oh well.