Training Log Archive: runninghilsIn the 31 days ending Jan 31, 2015:
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Saturday Jan 31, 2015 #
XC Ski race (Skate) 1:30:00 [3] 19.0 km (4:44 / km)
Forbush freestyle
Race was billed at 17k but it ended up about 19 k per gps watches. Conditions were good but soft for most of the trail. I lost visual on Brenda only a couple k in despite her injured knee. I was ahead of Karen the whole race but I couldn't shake her. I need a rabbit for motivation but being pushed by a pursuer is next best. Won my age group since the overall winner was from my ag and got taken out of ag awards. Glad I removed that extra layer because I was quite warm.
Race was billed at 17k but it ended up about 19 k per gps watches. Conditions were good but soft for most of the trail. I lost visual on Brenda only a couple k in despite her injured knee. I was ahead of Karen the whole race but I couldn't shake her. I need a rabbit for motivation but being pushed by a pursuer is next best. Won my age group since the overall winner was from my ag and got taken out of ag awards. Glad I removed that extra layer because I was quite warm.
Thursday Jan 29, 2015 #
Strength Training 1:00:00 [3]
30/20/30 warm up
Tabata this!
each movement - 8 rounds of 0:20 on 0:10 off, 1 minute transition between movements
Row
air squat
Pull ups
Push ups
sit ups
Score: 341 Rx
Strength:
Back Squat 5x5 e3m
105*115*125*130*135
Start at 125 next time.
Tabata this!
each movement - 8 rounds of 0:20 on 0:10 off, 1 minute transition between movements
Row
air squat
Pull ups
Push ups
sit ups
Score: 341 Rx
Strength:
Back Squat 5x5 e3m
105*115*125*130*135
Start at 125 next time.
Wednesday Jan 28, 2015 #
Strength Training 1:00:00 [3]
Workout: For time:
Row 1000m
+5 rounds of :
15 push ups
15 ring rows
Time: 17:26
These muscles were still sore and tired from Monday! This was a tough one.
Strength: MOFO 5x3
Deadlift (185 lb)
Thruster (65 lb)
Row 1000m
+5 rounds of :
15 push ups
15 ring rows
Time: 17:26
These muscles were still sore and tired from Monday! This was a tough one.
Strength: MOFO 5x3
Deadlift (185 lb)
Thruster (65 lb)
Road Bike (Trainer) 1:00:00 [3] 13.5 mi (13.5 mph)
More intervals per set this time
3x20 sec spin ups in 15 min. warm up
3 sets of 6 rounds of 0:40 on 0:20 recovery
Intervals fast at high cadence
Whew! adding two more is no joke!
3x20 sec spin ups in 15 min. warm up
3 sets of 6 rounds of 0:40 on 0:20 recovery
Intervals fast at high cadence
Whew! adding two more is no joke!
Tuesday Jan 27, 2015 #
Run (Treadmill) 1:30:16 [3] 9.3 mi (9:42 / mi)
Steady treadmill run after work. Boring, but good to get it in. Started at 6.0, and increased slowly by .1 at a time, finishing at 6.4 (most time spent at 6.2 and 6.3 mph)
Monday Jan 26, 2015 #
Strength Training 1:00:00 [3]
Warm-up 30/20/30 Squat/SPT/OHS
Workout:
5 Pull-ups
10 Push-ups
15 Med Ball squat cleans
20 minute AMRAP
Score: 9 Rounds+17 Reps Rx!!!!
Sure, I kipped the pull-ups, but I did 50 of them in the 20 minute workout! Very happy to finally not scale pull-ups in a workout. 5 at a time is very doable.
Strength: Front Squat 5x5 every 3 min
105*115*120*125*130
Extra: 10 KB swings (Russian) EMOTM10
did 70 lb. Woo! HEAVY!
Workout:
5 Pull-ups
10 Push-ups
15 Med Ball squat cleans
20 minute AMRAP
Score: 9 Rounds+17 Reps Rx!!!!
Sure, I kipped the pull-ups, but I did 50 of them in the 20 minute workout! Very happy to finally not scale pull-ups in a workout. 5 at a time is very doable.
Strength: Front Squat 5x5 every 3 min
105*115*120*125*130
Extra: 10 KB swings (Russian) EMOTM10
did 70 lb. Woo! HEAVY!
Saturday Jan 24, 2015 #
Run 1:44:20 [3] 9.0 mi (11:36 / mi)
Running in Cleveland metro parks while visiting mo. Unfortunately strava shut down only like 20 minutes into it so I didn't get an actual distance. It was pretty icy on the trail but still a nice place to run.
Thursday Jan 22, 2015 #
Road Bike (Trainer) 1:30:00 [3] 20.4 mi (13.6 mph)
warm up about 15 min
Then, tried to keep it around 14.2-14.5 for the rest of the time, often falling back down, but refocusing.
Then, tried to keep it around 14.2-14.5 for the rest of the time, often falling back down, but refocusing.
Wednesday Jan 21, 2015 #
Strength Training 1:00:00 [3]
Wow, super tired/sore today. I forgot a sports bra, so I had to wear a regular one. It was less comfortable, but not as bad as I expected...
Workout: 3 Rounds for time:
50 air squats
40 sit ups
30 push ups
Time: 13:16. Pretty terrible compared to everyone else. Push ups are tough after doing all those sit ups because you use the abs so much to hold the body straight.
Strength: Mofo 3 (10 rounds total alternating EMOTM)
Back Squats (115 lb)
Strict press (60 lb)
Workout: 3 Rounds for time:
50 air squats
40 sit ups
30 push ups
Time: 13:16. Pretty terrible compared to everyone else. Push ups are tough after doing all those sit ups because you use the abs so much to hold the body straight.
Strength: Mofo 3 (10 rounds total alternating EMOTM)
Back Squats (115 lb)
Strict press (60 lb)
Road Bike (Trainer) 1:00:00 [3] 13.2 mi (13.2 mph)
Warm-up 15
3 rounds of:
4x
40 seconds on (100 RPM goal)
20 seconds recovery
3 minute recovery between sets
Just rode rest of the time. Pace dipped down due to tiredness.
3 rounds of:
4x
40 seconds on (100 RPM goal)
20 seconds recovery
3 minute recovery between sets
Just rode rest of the time. Pace dipped down due to tiredness.
Tuesday Jan 20, 2015 #
Run (Treadmill) 1:30:00 [3] 9.0 mi (10:00 / mi)
Steady treadmill run. About halfway, my fronts of both ankles felt stiff. I took a bathroom break, and shortly after starting back up, they were fine.
Monday Jan 19, 2015 #
Strength Training 1:00:00 [3]
Warm-up - jj/squat/mc/js, calisthenics,
Workout: Tabata (8 x 0:20 on, 0:10 off), 1 minute rest between sets, 35 lb bar for all (Rx)
thrusters - 76
Strict press - 62
Overhead squat - 58
Total - 196
Strength: Deadlift 5x5 every 3 min:
175*185*195*205*215
Bonus: EMOTM 10 min
KB swing
Went heavy with the 70 lb. did 10 for rounds 1 and 10, but 8 for every other one. Working on grip strength.
Workout: Tabata (8 x 0:20 on, 0:10 off), 1 minute rest between sets, 35 lb bar for all (Rx)
thrusters - 76
Strict press - 62
Overhead squat - 58
Total - 196
Strength: Deadlift 5x5 every 3 min:
175*185*195*205*215
Bonus: EMOTM 10 min
KB swing
Went heavy with the 70 lb. did 10 for rounds 1 and 10, but 8 for every other one. Working on grip strength.
Road Bike (Trainer) 45:00 [3] 9.8 mi (13.1 mph)
Easy recovery ride.
Sunday Jan 18, 2015 #
XC Ski (Skate) 1:13:14 [3] 7.9 mi (9:16 / mi)
Nice, fun skate ski on a warm 32 degree day at Hanson Hills, my favorite trail in the state. Ran into various people, chatted a bit, convinced a couple guys to do the Cote Dame Marie citizens' race next year... good stuff. About 8K in, I was feeling a bit of a hot spot on my left foot. Ugh. Why? Yesterday, I did about 18K total with zero blister problems. Do I just have to go all out all the time to prevent blisters? Maybe I need to change all my socks to Darn Tough, which is what I wore yesterdays. Swiftwick has always treated me well, though I've had a couple issues this year. Took the easy return so I wasn't doing the M93 hills with a blister.
XC Ski (Classic) 59:05 [3] 5.1 mi (11:35 / mi)
Looped on the wilderness spur classic only trail. Even though the conditions weren't good for classic, I did it anyway because I thought it wouldn't bother the fresh blister. It mostly didn't, but toward the end I started to feel it, so I cut it a bit short. Conditions were SO weird. I think it was warm underneath, so where the trail was well-packed, I had no kick even with swix red kick wax. Then, on the less packed spots where the snow was falling fresh on the track, I was icing. As the ski went on, it started trending more toward icing as I think the temp was dropping a bit. No ice-induced crashes, though! Whoo! If I had hairies, today would have been the perfect day for them.
Saturday Jan 17, 2015 #
XC Ski race (Skate) 54:47 [3] 13.3 km (4:07 / km)
Cote Dame Marie Loppet. Was not feeling super competitive at the start. Then we got going and I stayed right behind Karen for about 2 k. As she passed someone I passed too and decided to go around her as well. Soon I realized I was only 100 ft behind Gussie and jean who are quite fast. I stayed about the same distance from them to the 9k mark where the gap grew a bit. With less than 2k to go I saw them one last time and made a new push. Unfortunately I came into a tight corner a bit too hot and bit it, struggled to get back up, and lost at least 30 seconds total and my chance to catch them. At least nobody caught me. I finished 9th overall and first in my age group. Very happy with this one. Lots of real evidence that I'm getting faster.
XC Ski warm up/down (Skate) 26:00 [3] 5.0 km (5:12 / km)
Skiing before and after the race. Fingers froze too much after to do more.
Friday Jan 16, 2015 #
Strength Training 1:00:00 [3]
Warm-up - barbell complex 5 minutes
Workout: 5 rounds of 0:30 on 0:30 off of the following:
Hang Power Clean (75 lb)
Pull ups (purple band)
Wall balls (20 lb)
Ring dips (purple band)
Push ups (toes elevated on plate)
Score: 271
Workout: 5 rounds of 0:30 on 0:30 off of the following:
Hang Power Clean (75 lb)
Pull ups (purple band)
Wall balls (20 lb)
Ring dips (purple band)
Push ups (toes elevated on plate)
Score: 271
Wednesday Jan 14, 2015 #
Strength Training 1:00:00 [3]
Warm up activities
Workout - 13.2
10 min AMRAP:
5 Shoulder to overhead
10 dead lift
15 box jumps/step ups
75 lb bar
Score: 6 rounds +25 reps
Strength - MOFO 5x3
Front squat 95 / Push press 65
(10 minutes alternating every minute between the two movements)
Extra Credit - EMOTM 10
5 wall balls (14) and 5 ring dips (purple band)
Workout - 13.2
10 min AMRAP:
5 Shoulder to overhead
10 dead lift
15 box jumps/step ups
75 lb bar
Score: 6 rounds +25 reps
Strength - MOFO 5x3
Front squat 95 / Push press 65
(10 minutes alternating every minute between the two movements)
Extra Credit - EMOTM 10
5 wall balls (14) and 5 ring dips (purple band)
Road Bike (Trainer) 1:00:00 [3] 13.9 mi (13.9 mph)
15 minute warm up with some spin ups
3 rounds of:
4 sets of 0:40 anaerobic sprint high cadence 0:20 recovery
3:00 between sets
I did a lot better job getting the cadence up over 100 this time. Definite burner intervals even though they're short.
cool down
3 rounds of:
4 sets of 0:40 anaerobic sprint high cadence 0:20 recovery
3:00 between sets
I did a lot better job getting the cadence up over 100 this time. Definite burner intervals even though they're short.
cool down
Tuesday Jan 13, 2015 #
Run (Treadmill) 1:00:20 [3] 6.1 mi (9:53 / mi)
10 minute warm up
4x 5 minutes at 5% incline, 5 minute recovery at -2%
on interval 3, I increased the pace to 6.1 at minute 3 and 6.2 at minute 4
on interval 4, i increased the pace to 6.1 at minute 2 and 6.2 at minute 3
Ran last 10 minutes at 6.3 (9:30s)
Climb intervals were tough, but good. HR built throughout. The ankle was good and so was the blister.
4x 5 minutes at 5% incline, 5 minute recovery at -2%
on interval 3, I increased the pace to 6.1 at minute 3 and 6.2 at minute 4
on interval 4, i increased the pace to 6.1 at minute 2 and 6.2 at minute 3
Ran last 10 minutes at 6.3 (9:30s)
Climb intervals were tough, but good. HR built throughout. The ankle was good and so was the blister.
Monday Jan 12, 2015 #
Run (Treadmill) 1:00:00 [3] 6.0 mi (10:00 / mi)
OMG, my hip flexors don't lie. I was kicking hard yesterday at the ski race. I loosened up after a few minutes, but the soreness never really went away. Blister was not a problem today. I guess it's adequately hardened up.
Strength Training 1:00:00 [3]
After the run
Warm-up - jj/squat/ mc/js, calisthenics
Workout - with a partner, for time:
100 KB swings (55 lb - Russian)
100 wall balls (14 lb)
100 toes to bar
100 pull ups (sub ring rows)
one partner works at a a time (reps are total for two partners) while the other partner holds a plank.
KILLER!
Time- 22:17
Extra- EMOTM 10 min - 8 box jumps (20") did 10 on last round. On the first round, I felt like my body was made of lead. I've definitely had days where I felt more explosive.
Warm-up - jj/squat/ mc/js, calisthenics
Workout - with a partner, for time:
100 KB swings (55 lb - Russian)
100 wall balls (14 lb)
100 toes to bar
100 pull ups (sub ring rows)
one partner works at a a time (reps are total for two partners) while the other partner holds a plank.
KILLER!
Time- 22:17
Extra- EMOTM 10 min - 8 box jumps (20") did 10 on last round. On the first round, I felt like my body was made of lead. I've definitely had days where I felt more explosive.
Sunday Jan 11, 2015 #
XC Ski race (Krazy Klassic) 46:00 [3] 9.5 km (4:51 / km)
4 Lap race course. It was a perfect blue extra day, but a double pole course. I'm not strong enough of a double poler, so I kick-double poled the whole thing. The top guys, of course, used skate skis and double poled everything. There was one man-made hill, and it was so steep that everyone just herringboned up it. You could ski around it, but that would slow you down, so up and down it was. On lap 3, I was at the bottom, in the track, and I lost balance and bit it! I was worried that Karen was going to catch me, but she didn't. I managed to hold her off until the end. I think I was 5th woman overall and first in my age group (of one, as usual.)
Bummer that the classic course on the south trails was too thin, but at least they were able to hold a race with the man-made snow. It wasn't bad at all... and much better than a year or two ago when they had a 10-lap course on a 1K loop.
Bummer that the classic course on the south trails was too thin, but at least they were able to hold a race with the man-made snow. It wasn't bad at all... and much better than a year or two ago when they had a 10-lap course on a 1K loop.
XC Ski warm up/down (Classic) 54:00 [3] 9.5 km (5:41 / km)
One warm up lap before the race and then 2 right after to cool down, or, warm back up after chatting at the finish. Then, another lap to warm back up after the awards and lunch.
Run 1:14:00 [3] 6.2 mi (11:56 / mi)
Got home from skiing and was super sleepy, so I took a 30-minute nap and then got up for a run. The route was pretty bad. My whole neighborhood is slippery and snow-covered, so every step you slip back a bit. Some of the roads were ok, but when cars came (fairly frequently) I stepped onto the shoulder to run on the snow. I was pretty tired (wonder why... ha!) but the ankle was fine.
Saturday Jan 10, 2015 #
Road Bike (Trainer) 2:45:00 [3] 37.2 mi (13.5 mph)
I bought new shoes today to have more comfortable feet. However, when I went to put the cleats on, I realized that the shoes were built for SPD pedals, and I couldn't put a 3-point cleat on. SO, old shoes. Gotta have them order different shoes.
Mental training.
Mental training.
Friday Jan 9, 2015 #
Strength Training 1:00:00 [3]
Warm up - barbell complex 5 minutes
Workout: 5 rounds of 0:30 on, 0:30 off - Barbell 85 lb each lift
Front Squat
Shoulder to Overhead
Hang Power Clean
Back Squat
Dead Lift
Total Score: 226
Strength:
Alternating 7 lifts with 1 minute rest in between, 4 rounds
Front squat (75 lb, last round 85)
Push Press (55 lb)
Workout: 5 rounds of 0:30 on, 0:30 off - Barbell 85 lb each lift
Front Squat
Shoulder to Overhead
Hang Power Clean
Back Squat
Dead Lift
Total Score: 226
Strength:
Alternating 7 lifts with 1 minute rest in between, 4 rounds
Front squat (75 lb, last round 85)
Push Press (55 lb)
Run 1:00:00 [3] 6.2 mi (9:41 / mi)
Treadmill run after work. Blister from last time was much better, but started bothering me a bit toward the end. I even lubed my feet. Yep, for 1 hour on the treadmill.
Last 20 minutes, I had it at 1% incline. I hear that mimics road running better
Last 20 minutes, I had it at 1% incline. I hear that mimics road running better
Thursday Jan 8, 2015 #
Road Bike (Trainer) 1:00:00 [3] 14.2 mi (14.2 mph)
15 minute warm up with some spin ups
4 rounds of:
4 sets of 0:40 anaerobic sprint high cadence 0:20 recovery
3:00 between sets
~15 min cool down
4 rounds of:
4 sets of 0:40 anaerobic sprint high cadence 0:20 recovery
3:00 between sets
~15 min cool down
Strength Training 1:00:00 [3]
Long warm up
jj/sq/mc/js
calisthenics down, run back
4:00 various planks
Workout:
5 sets of 0:45 on, 0:15 transition
push ups
low box jump, box touch
sit ups
35 lb goblet squats
row
total reps 444
8 Reps EMOTM 10 min of heavy wall balls (20 lb)
jj/sq/mc/js
calisthenics down, run back
4:00 various planks
Workout:
5 sets of 0:45 on, 0:15 transition
push ups
low box jump, box touch
sit ups
35 lb goblet squats
row
total reps 444
8 Reps EMOTM 10 min of heavy wall balls (20 lb)
Tuesday Jan 6, 2015 #
Road Bike (Trainer) 1:00:00 [3] 14.9 mi (14.9 mph)
10 min warm up
5 rounds:
2 min seated big gear
2 min standing big gear
2 min seated big gear
2 min standing big gear
2 min recovery
This is a killer as it was last week... 8 mins on, 2 recovery whew!
5 rounds:
2 min seated big gear
2 min standing big gear
2 min seated big gear
2 min standing big gear
2 min recovery
This is a killer as it was last week... 8 mins on, 2 recovery whew!
Monday Jan 5, 2015 #
Run (Treadmill) 54:15 [3] 5.6 mi (9:41 / mi)
After work treadmill run. Too dark and icy. TVs were on the worst - ESPN and the weather channel and Fox news. Ugh. Oh well. Re-irritated blister on the right foot.
Not sure why treadmill pace is so much easier than road pace. It's not like I feel like I'm pushing harder on the treadmill. Weird.
Not sure why treadmill pace is so much easier than road pace. It's not like I feel like I'm pushing harder on the treadmill. Weird.
Strength Training 1:00:00 [3]
Super long warm up - jj/as/ mc/js, other things, and planks
Workout - For time:
Row 500 m
40 air squats
30 sit ups
20 push ups
10 pull ups (done RX!!!)
Time: 6:37 (approx - forgot to write it down)
First time RXing a workout with pull ups. there were only 10, so I figured - DO IT!
Bonus 10 KB swings EMOTM 10 min
55 lb - next time suck it up and do 70. Hands are adequately conditioned now.
Workout - For time:
Row 500 m
40 air squats
30 sit ups
20 push ups
10 pull ups (done RX!!!)
Time: 6:37 (approx - forgot to write it down)
First time RXing a workout with pull ups. there were only 10, so I figured - DO IT!
Bonus 10 KB swings EMOTM 10 min
55 lb - next time suck it up and do 70. Hands are adequately conditioned now.
Sunday Jan 4, 2015 #
Run (Snow trail) 1:34:26 [3] 6.2 mi (15:14 / mi)
So, I lost track of the day today and at 2:40pm realized that I still had to shovel the driveway and get a long run in. Crap. The driveway was over an hour of heavy snow shoveling, but I got it done. Then, grabbed a headlamp and my microspikes and was off to City Forest to run the single track. It was pretty well-packed from the walkers and fat bikers, but very narrow in spots. I was feeling cautiously optimistic after the last run, so why not do a long trail run on uneven snow? (The cautious thing to do, right?) It was a beautiful day in the forest with snow on every little tree branch. Areas of the trail that are normally clear, had heavy branches and trees down on them. I mostly ran, but walked here and there sometimes because I was tired. (It was tough going even though it was packed) and once because I turned my ankle on an uneven spot. It was OK with no pain after the run, which leads me to declare "I'M BACK, BABY!!!! WHOOOO!!!!"
Well, OK, the speed isn't there YET. I double checked this distance by the trail map, and I don't think it's that far off - maybe a couple tenths short. How am I running most of the time and still slower than my last (road) walk/run where I ran less than half? Snow trail, I know, I know... Total time out (Including stopping to get my light on, clearing sticks off the trail, etc) was about 1:42
Well, OK, the speed isn't there YET. I double checked this distance by the trail map, and I don't think it's that far off - maybe a couple tenths short. How am I running most of the time and still slower than my last (road) walk/run where I ran less than half? Snow trail, I know, I know... Total time out (Including stopping to get my light on, clearing sticks off the trail, etc) was about 1:42
Saturday Jan 3, 2015 #
Road Bike (Trainer) 2:30:00 [3] 34.6 mi (13.8 mph)
Brutally long, but the outside was snowy with a chance of freezing rain. So, not gonna happen. I need new road shoes. Foot discomfort is my biggest issue here.
Friday Jan 2, 2015 #
Strength Training 1:00:00 [3]
W/U - 30/20/30 S/spt/OHS
wrist stretching
Workout: 14.2
Must complete each set in 3 minutes to move on to next 3 min:
0-3:00
2 sets of:
10 OHS (65 lb)
10 CTB pull ups (Subbed jumping)
3:00-6:00
2 sets of:
12 OHS
12 CTB Pull ups
6:00-9:00
14 OHS
14 CTB Pull ups
Official Score: 78
Total (went to 9 minutes) 109
Strength: 2 EMOTM 10
1. Front Squat 120 lb each time (pretty good, do 125 next time)
2. Push Press 75 lb each time (also pretty good - do 80 next time)
wrist stretching
Workout: 14.2
Must complete each set in 3 minutes to move on to next 3 min:
0-3:00
2 sets of:
10 OHS (65 lb)
10 CTB pull ups (Subbed jumping)
3:00-6:00
2 sets of:
12 OHS
12 CTB Pull ups
6:00-9:00
14 OHS
14 CTB Pull ups
Official Score: 78
Total (went to 9 minutes) 109
Strength: 2 EMOTM 10
1. Front Squat 120 lb each time (pretty good, do 125 next time)
2. Push Press 75 lb each time (also pretty good - do 80 next time)
Run 45:00 [3] 4.2 mi (10:43 / mi)
Run around the block. Ankle felt very good today. No mid-run cracking. Was starting to get a blister, though. Gotta get those feet broken back in.
Thursday Jan 1, 2015 #
Note
I wore high heels out last night - real 4" heels - no kittens. There were no issues today with sore feet probably because I sat at a table most of the night. I also wore jewelry, lipstick, and dried my (freshly colored) hair with the blow dryer. I think I'm going to try to do this more in 2015.
2015 Goals:
*Do more workouts in groups to improve speed motivation
*Get running back up to speed
*No injuries
*Go on at least 5 dates (really this time)
*Upgrade boat to a surf ski
*Top 10 at Nationals
*Get rid of half of my stuff
*Get dolled up and go out once a month
2015 Goals:
*Do more workouts in groups to improve speed motivation
*Get running back up to speed
*No injuries
*Go on at least 5 dates (really this time)
*Upgrade boat to a surf ski
*Top 10 at Nationals
*Get rid of half of my stuff
*Get dolled up and go out once a month