Training Log Archive: runninghilsIn the 31 days ending Mar 31, 2014:
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Monday Mar 31, 2014 #
Strength Training 1:00:00 [3]
Warm-up 400m run and 5 rounds of Cindy. Hell of a warm-up!
Workout:
15 minutes of sled push with partners. (3 person group)
One person pushes the sled 25m. At the other end, the next person pushes it back and so on - you push every 3rd length. Sounds like a lot of rest, but was actually quite tough. Alternating high and low grin on the sled. I got 10 pushes in.
Other workout - while group 2 was doing sled pushes
Run 200m EMOTM for 10 minutes
We actually did 11, but when I came back from #10 and Dan said that we had one more, I just wasn't going to argue.
Lots of running and leg stuff on my hammies/glutes
Rolled out afterward
Workout:
15 minutes of sled push with partners. (3 person group)
One person pushes the sled 25m. At the other end, the next person pushes it back and so on - you push every 3rd length. Sounds like a lot of rest, but was actually quite tough. Alternating high and low grin on the sled. I got 10 pushes in.
Other workout - while group 2 was doing sled pushes
Run 200m EMOTM for 10 minutes
We actually did 11, but when I came back from #10 and Dan said that we had one more, I just wasn't going to argue.
Lots of running and leg stuff on my hammies/glutes
Rolled out afterward
Run 10:00 [3] 1.0 mi (10:00 / mi)
Run to crossfit - too nice out to drive! Was going to run back too, but after rolling out my legs, I decided just to walk (didn't log the walk back.)
Sunday Mar 30, 2014 #
Mountain Bike (Roads) 1:42:46 [3] 22.0 mi (12.8 mph) +1411ft
First part of brick - with Salomon Sprint pack (I accidentally soaked the MS1 just before leaving)
Ogemaw Hills roads with the mountain bike - Oh, did I find hills! I tried a road that I hadn't ridden before and it was gold! Lots of great climbs including some long stair-step climbs. Good workout working hard on the uphills. Felt the hammies still. Also, at this one dead-end road, I saw what looked like a trail marker. Hmm… May go back onto state land and the ORV trail area. Will have to investigate more when everything melts and dries out.
Ogemaw Hills roads with the mountain bike - Oh, did I find hills! I tried a road that I hadn't ridden before and it was gold! Lots of great climbs including some long stair-step climbs. Good workout working hard on the uphills. Felt the hammies still. Also, at this one dead-end road, I saw what looked like a trail marker. Hmm… May go back onto state land and the ORV trail area. Will have to investigate more when everything melts and dries out.
Run 1:30:29 [3] 8.5 mi (10:39 / mi) +446ft 10:08 / mi
Second part of the brick - with pack.
Just did out and back on the roads. Ran down the Fairview hill and then turned down another road. The whole thing felt hilly to me, and I thought that the other hills would collectively be similar to the Fairview Hill. Nope. Just look like noise compared to that one, so my elevation profile looks like a big U. Running back up the big Fairview hill was definitely a challenge, but one that will pay off. My legs were tired - if the hamstrings were feeling it on the bike, they were definitely tired on the run, but I managed to run the whole thing except for a minute where I thought I was going to have to find a tree, but the walking suppressed it.
Just did out and back on the roads. Ran down the Fairview hill and then turned down another road. The whole thing felt hilly to me, and I thought that the other hills would collectively be similar to the Fairview Hill. Nope. Just look like noise compared to that one, so my elevation profile looks like a big U. Running back up the big Fairview hill was definitely a challenge, but one that will pay off. My legs were tired - if the hamstrings were feeling it on the bike, they were definitely tired on the run, but I managed to run the whole thing except for a minute where I thought I was going to have to find a tree, but the walking suppressed it.
Saturday Mar 29, 2014 #
Run (Run/trek) 2:00:16 [3] 9.8 mi (12:16 / mi) +1083ft 11:07 / mi
With Pack - MS1
Was supposed to be a bike/run brick today, but when I got to West Branch, dressed in bike stuff, and got ready to pull the bike out, I realized I had no helmet. SO, change of clothes/shoes and plans. Pulled up tomorrow's workout of trekking uphill/running back down. Did 4x extended Fairview Hills (Including the next hill down to the gravel pit) with the 5th climb just the main Fairview hill. Tried to keep my cadence up. Tony noted that the reason Phil is such a fast trekker is his fast cadence. Well, i suppose Mike has high cadence too, but he also has the benefit of extra long legs. Good climbs even if I was on the side of a moderately busy road. Looked at all the trails around and there is still SO MUCH SNOW!!! I can't see any dirt yet. Where they've been compacted by vehicles, it's pretty much pure ice. So, no checking those ATV trails out just yet.
Was supposed to be a bike/run brick today, but when I got to West Branch, dressed in bike stuff, and got ready to pull the bike out, I realized I had no helmet. SO, change of clothes/shoes and plans. Pulled up tomorrow's workout of trekking uphill/running back down. Did 4x extended Fairview Hills (Including the next hill down to the gravel pit) with the 5th climb just the main Fairview hill. Tried to keep my cadence up. Tony noted that the reason Phil is such a fast trekker is his fast cadence. Well, i suppose Mike has high cadence too, but he also has the benefit of extra long legs. Good climbs even if I was on the side of a moderately busy road. Looked at all the trails around and there is still SO MUCH SNOW!!! I can't see any dirt yet. Where they've been compacted by vehicles, it's pretty much pure ice. So, no checking those ATV trails out just yet.
Friday Mar 28, 2014 #
Run 1:13:00 [3] 7.3 mi (10:00 / mi)
Nice steady run. Took first mile or so to loosen up the calves. still felt the hamstrings and flutes though for the rest of the run.
Wednesday Mar 26, 2014 #
Road Bike (Trainer) 1:00:00 [3] 11.6 mi (11.6 mph)
Recovery Trainer Ride
Sunday Mar 23, 2014 #
Adventure Race race 8:30:00 [3]
Finished about 8:30 on Sunday morning
Saturday Mar 22, 2014 #
Event: Odyssey One Day Xtreme
Adventure Race race 14:00:00 [3] 75.0 mi (11:12 / mi)
Odyssey one day extreme 24-hour. Weather was beautiful! It felt like summer. The terrain was as expected- hilly. We started on foot and went hard with a lot of running. We went right into the paddle rather than plotting the additional points which was a smart move - we started at 11:37 and finished at 5:30 with all the points around the water. Nice to not have to choose and go back. With the 6:00 cut off this ended up being a good strategy. There were a lot of trek points off the water so we did as much biking as we could before heading out to the second o-course. We made several errors on the orienteering and it ended up taking us 7 hours. Ouch! Last we went and got one last single track point and the 4 bike points to the northwest before finishing with all the points at 8:30 am. We were one of only 3 teams to clear the course and finished second overall and first in the 4-person division. Cool! Very happy with this result!
Wednesday Mar 19, 2014 #
Road Bike (Trainer) 40:00 [3] 8.2 mi (12.3 mph)
Yeah, it was raining. I SHOULD have gone outside for a ride, but I decided I can be wimpy on a recovery ride... Um, I also don't want to get my bike components unnecessarily wet.
Run 20:00 [3] 2.0 mi (10:00 / mi)
Run - right after bike. Easy with a few light pick ups.
Tuesday Mar 18, 2014 #
Run 44:45 [3] 4.6 mi (9:44 / mi)
Easy Run with 4x 90s taper intervals. Niceish day out. Not too windy and sort of warm.
Monday Mar 17, 2014 #
Road Bike (Trainer) 1:00:00 [3] 12.2 mi (12.2 mph)
Recovery spin on the trainer. First AR of the season coming up Saturday! Woo woooo!
Saturday Mar 15, 2014 #
Mountain Bike (Roads) 1:31:30 [3] 19.6 mi (12.9 mph)
Well, I am sore still from those squats on Thursday. It was cold and very windy. I remember why I don't like riding below 40 degrees. Oh well, it may get this cold overnight in Virginia next weekend, so figured I'd better suck it up and get an outdoor ride in.
Did a few rides over the overpass to try to get some "hills" in. Pretty pathetic hill, really, but I guess more of a hill than the rest of what I was working with. At least it was sunny and the road was dry (except for the one place where it resembled a small pond.)
Did a few rides over the overpass to try to get some "hills" in. Pretty pathetic hill, really, but I guess more of a hill than the rest of what I was working with. At least it was sunny and the road was dry (except for the one place where it resembled a small pond.)
Run 1:02:00 [3] 5.7 mi (10:53 / mi)
Right after the ride - went out for a run. Felt like I was dragging. Finally warmed up about 3 miles in. Definitely looking forward to (a) another night of sleeping in (b) recovery time before the race and c) warm weather in Virginia (this is more of a hope)
Thursday Mar 13, 2014 #
Run (Treadmill) 57:00 [3] 6.1 mi (9:21 / mi)
7x2 min hill intervals
4 min recovery
7x1 min hill intervals
Felt tired today, so I let myself take it down a notch. Good thing, though, was that the hip flexor/quad issue I started to have Tuesday didn't flare up. That's a good thing! Otherwise, run went well. Oh, and I got out a little late so I had to cut about 10 minutes off it. Oops.
4 min recovery
7x1 min hill intervals
Felt tired today, so I let myself take it down a notch. Good thing, though, was that the hip flexor/quad issue I started to have Tuesday didn't flare up. That's a good thing! Otherwise, run went well. Oh, and I got out a little late so I had to cut about 10 minutes off it. Oops.
Strength Training 1:00:00 [3]
Warm-up - rowing, jumping jacks, squats, dislocates, push ups
Mobility - lax ball on back of shoulder, hip flexor stretch
Strength - Every 3 minutes @ 70% of FS 1RM
7 front squats
8 back squats
Did 115 lb - challenging, but good
Workout - Tabata: (lowest round/total movements)
pull-ups - 6/53 (red band)
Push-ups - 7/64
Sit-ups - 9/76
Squats - 13/104
only rest when moving to next movement was 10 seconds.
Mobility - lax ball on back of shoulder, hip flexor stretch
Strength - Every 3 minutes @ 70% of FS 1RM
7 front squats
8 back squats
Did 115 lb - challenging, but good
Workout - Tabata: (lowest round/total movements)
pull-ups - 6/53 (red band)
Push-ups - 7/64
Sit-ups - 9/76
Squats - 13/104
only rest when moving to next movement was 10 seconds.
Wednesday Mar 12, 2014 #
Road Bike (Trainer) 1:15:00 [3] 15.8 mi (12.6 mph)
4x10 minutes high cadence intervals. Back indoors… stupid snow and slippery roads.
Tuesday Mar 11, 2014 #
Mountain Bike 1:27:00 [3] 21.8 mi (15.0 mph)
Rode the roads around my house on the mountain bike - making sure everything is running right before next week's race. Seemed good. First half into a slight wind, but almost nothing - moderate effort. Second half tried to push the pace some more and bring my average up, but that is apparently somewhat difficult to do. Got some good work in and was happy/comfortable to ride outside.
Run 25:00 [3] 2.4 mi (10:25 / mi)
Planned on an hour, but started feeling really crappy about a mile and a half in. Told myself I could do at least 40 minutes, but when I headed out on the second lap, about .4 miles in, I was starting to feel so bad - like a pain from my right hip flexor down the quad. I just walked home because I determined that it wasn't worth it. This doesn't happen very often and was a bit upsetting, but I made the right decision. Time for some foam rolling.
Hike (walking) 7:00 [3] 0.4 mi (17:30 / mi)
Walk home from run. :(
Monday Mar 10, 2014 #
Run (run/walk) 34:00 [3] 3.0 mi (11:20 / mi)
Got home from a full day in the car with just enough time to squeak an hour run in. Didn't mean for it to be a run/walk, but 0.8 miles out, I had to go. That's what happens when you sit in the car all day. SO, I walked .4 miles back and then managed to run the rest of the distance back to the house. Did my business, ran out to where I'd stopped, and did some back and forth to hit 3 miles. Hmm… come to think of it I may have been one "length" short. Darn. This part was easy Z1-2.
Run 28:00 [3] 3.0 mi (9:20 / mi)
Continued for H2 of the run at an increased (z3-4) pace, but managed to stay relaxed. Ran out to Salzburg and back. I felt like I was moving pretty fast, but the clock would seem to disagree. Well, after the weekend I just had of massive overeating, then walking all over New York City followed by another full day in the car, I'm not too surprised. Time to get back to the routine tomorrow.
Saturday Mar 8, 2014 #
Run 1:48:00 [3] 10.0 mi (10:48 / mi)
With pack on. Ran out to Thompson park in New Jersey. (Starting in New Jersey. Not Michigan.) beautiful sunny warm day over 35 degrees. Felt food but need to get my legs out of treadmill mode. Seemed to move better toward the last 30 min.
Road Bike 1:58:48 [3] 28.4 mi (14.3 mph)
Wow warm and nice outside - lots of smiling on my part. The first part was all urban/ sidewalk riding. Rode out to the park and intended to do loops on the trail o stay out if traffic but had to keep slowing way down due to higher pedestrian traffic. Saw a road that looked lightly travelled so I got in some nice roads in the middle. It was even hilly!! Loved it!
Thursday Mar 6, 2014 #
6 AM
Strength Training 1:00:00 [3]
Warm-up - rowing, dislocates, overhead squats, jump squats, good mornings
Mobility - roll lats, couch stretch, hip flexors
Strength - 3RM attempt EMOTM5
60*70*80*90*100 - I got accused of push jerking the last round. Didn't think I was, but maybe it wasn't valid.
Workout - EMOTM 12
4 hang power cleans
2 thrusters
Did 70 lb because it was more than my usual Fran weight, but I think I could have done 75 or 80. Sometimes, it just seems light at first and by round 7 you want to die. Didn't really happen this time.
Mobility - roll lats, couch stretch, hip flexors
Strength - 3RM attempt EMOTM5
60*70*80*90*100 - I got accused of push jerking the last round. Didn't think I was, but maybe it wasn't valid.
Workout - EMOTM 12
4 hang power cleans
2 thrusters
Did 70 lb because it was more than my usual Fran weight, but I think I could have done 75 or 80. Sometimes, it just seems light at first and by round 7 you want to die. Didn't really happen this time.
6 PM
Run (Treadmill) 1:10:33 [3] 7.7 mi (9:10 / mi)
Hill Simulation - didn't really have a chance to get outside to hills today, so just hit the treadmill
base pace 9:30
10 min warm up
7x2 min@ 6% and 8:34 (2 min recovery)
5 min recovery
7x1 min@ 7% and 8:27 (1 min recovery)
5 min recovery
7x30 sec @ 8% and 8:27 (30s recovery
Good workout… 2 hours later, ready for bed, but need to pack for the trip tomorrow.
base pace 9:30
10 min warm up
7x2 min@ 6% and 8:34 (2 min recovery)
5 min recovery
7x1 min@ 7% and 8:27 (1 min recovery)
5 min recovery
7x30 sec @ 8% and 8:27 (30s recovery
Good workout… 2 hours later, ready for bed, but need to pack for the trip tomorrow.
Wednesday Mar 5, 2014 #
Road Bike (Trainer) 1:15:00 [3] 16.2 mi (13.0 mph)
4x10 min high cadence intervals. 5 min in between.
Tuesday Mar 4, 2014 #
Run (Trail) 1:03:00 [3] 4.0 mi (15:45 / mi)
All time/distance estimated since I stopped my watch and forgot to restart it. Tons of snow, fell through a bunch of times because I was running to the side of the trail to not tear it up where people were still going to ski. Tough stuff. Calves burning. Glad for gore-tex shoes and tall gaiters. Sparkly snow in the headlamp. Planned to get started earlier so I wouldn't need the headlamp, but a nail in my tire delayed the run because I had to stop at Belle Tire first. Anyway, the Nao is funny in snow - the light level is all over the place due to the way it picks up the reflection.
6 AM
Strength Training 1:00:00 [3]
Warm up - double unders, air squats, jumping jacks, good mornings dislocates
Mobility- roll shoulder with lax ball, hams and hip flexors with foam roller
Strength- 3RM front squat
95-105-115-125-135
Workout
100 KB swings- 35 lb
50 goblet squats
Emotm do 5 burpees
Time- 10:45
Tell you what... Those burpees really motivate you to push the pace and not rest.
Mobility- roll shoulder with lax ball, hams and hip flexors with foam roller
Strength- 3RM front squat
95-105-115-125-135
Workout
100 KB swings- 35 lb
50 goblet squats
Emotm do 5 burpees
Time- 10:45
Tell you what... Those burpees really motivate you to push the pace and not rest.
Monday Mar 3, 2014 #
Run 33:00 [3] 3.0 mi (11:00 / mi)
"Out" portion at Zone 1-2 of negative split run. OUTSIDE!! Pretty snowy/bad roads in my neighborhood. Love the way the winter light looks. I figured out that it's because even in the low light, the snow makes everything seem to glow from the ground. Nice easy pace out 3 miles.
Run 26:31 [3] 3.0 mi (8:50 / mi)
"Back" portion of negative split run - Zone 3-4 (on a 2-2 breath cadence) Felt great and like I was really moving, though things slowed down a bit when I got back into my snowy neighborhood. Yay outside! and looking forward to Daylight Saving Time next weekend! WOO!
6 AM
Strength Training 1:00:00 [3]
Warm-up - Rowing, dislocates, overhead squats, mountain climbers, push ups
Mobility - Front rack stretch, shoulder mash, hip flexor roll-out
Skill - Muscle up transitions (8 min) Tried to do the band thing, but wasn't quite getting it.
Workout -
10-9-8-7-6-5-4-3-2-1
Bear Complex (clean, front squat, shouder to overhead, back squat, shoulder to overhead) - did 75 lb
2 pull ups, 2 ring dips (between rounds of bear complex)
Time cap - 20 min
Got through the round of 6 when I ran out of time. Tough! I guess I should have gone a bit lighter, but NOBODY finished on time, so I guess it's not too bad on my end.
Mobility - Front rack stretch, shoulder mash, hip flexor roll-out
Skill - Muscle up transitions (8 min) Tried to do the band thing, but wasn't quite getting it.
Workout -
10-9-8-7-6-5-4-3-2-1
Bear Complex (clean, front squat, shouder to overhead, back squat, shoulder to overhead) - did 75 lb
2 pull ups, 2 ring dips (between rounds of bear complex)
Time cap - 20 min
Got through the round of 6 when I ran out of time. Tough! I guess I should have gone a bit lighter, but NOBODY finished on time, so I guess it's not too bad on my end.
Sunday Mar 2, 2014 #
XC Ski race (Black mountain skate) 51:19 [4] 12.0 km (4:17 / km)
Wow. That was a hard race. All hills. I kept thinking shouldn't we have more downhill at some point. Also no flats. I think this was the hardest race I have done. Well, at least for a 10-12k. Won my age group and took 3rd overall for the women. Definitely improved my skate this year. It was very cold and the snow was slow. With the -1 degree temp, I wasn't planning to push excessively but with the slow snow and the hills there was no choice. I was killin it the whole time. Can't believe it was the last ski race of the year. Good times but kind of sad to miss the relays and close of season next weekend.
Road Bike (Trainer) 1:00:00 [3] 13.1 mi (13.1 mph)
Trainer recovery ride at a high cadence.
Saturday Mar 1, 2014 #
XC Ski race (Black Mountain) 2:37:08 [3] 31.0 km (5:04 / km)
Beautiful day for a ski race. Somewhat cold at times but sunny with awesome snow. I can't even believe this is the last weekend of ski racing. This has to be the most beautiful course in Michigan. It's tough and hilly with some crazy tight turns, but I like it. Felt good and really enjoyed this one. Even got to sprint to race someone to the finish line. First in my age group 5th woman overall.