Training Log Archive: runninghils

Was going for a hilly run today, so out to Pine Haven I went thinking that it would be dry since Burns trails (across the highway) were awesomely dry. WRONG! Super muddy and slick in many places. The loop I did multiple times was pretty dry, but when I went to the "back hills" there were times I had to walk - especially down the hills in the slick mud. Still, I think the distance was short. Once, I was running fast down a hill and I looked down and it said 13:00/mile. Umm... I know my sense of pace isn't off by that much. The track looked a little off in spots, but not all that much. Still, I know little differences can add up.
Achilles was a bit sore this morning (right side) but better by afternoon. I had a good talk with Dr. Anna, who said that the problem is probably somewhere else and wants me to stretch the rest of my body until I find the problem - including my toes. She has a hypothesis about foot flexibility as it relates to other pain and wants me to be a test subject. :)

WU - JJ/S/MC/JS

Workout: AMRAP 15
5 Power Clean (95 lb)
7 push ups
9 box jumps (20")
11 toes to bar

Score: 6 rounds + 2 reps (Rx)

Skill
EMOTM 10
12 KB Swings 70 lb
Was supposed to be 15, but that was a rather large jump in reps to me. I did 13 the first two rounds, but my hands were feeling rough, so I cut back to 12, which is still better than 10 that I was doing before.

Felt a bit better than last time with regard to ankle flexibility. :)

I hope that this strong wind out of the south means warmer weather is coming for real! The achilles were feeling pretty good for the most part, but maybe a bit tight in the second half of the run. Lots of stretching them afterward. Knee over second toe!

Well, it started snowing horizontally during the last 3 minutes of my run, so the ride outside was NOT happening. So, I got on the trainer and watched more 30 Rock.

Time reported is actual moving time. Total watch time was 4:12 (I did stop it twice while waiting for people to change clothes, decide what to do, etc.) Was going to try to compare my bike computer with watch distance, but the magnet got bumped out of place twice and I lost 30 minutes on the bike computer (compared to moving time) With that missing time, I only had 2 miles less on the bike computer, so actual distance was probably about 27.5, maybe?
Rode with various people. Started with the big group, but they were going on this faint trail that was so covered in acorns (under leaves) that it was super slick - like ball bearings!
Took the next loop with Tom and Mike to the south - same as we rode Tuesday. Then, we picked up Frank in the parking lot and ended up running into a whole other group out on the trail. Since I could tell that the guys I started with wanted to ride faster for the last bit like horses into the barn, I switched groups. The new group was about the right speed, though there was one person who lagged a bit (can't complain since that was me with the first group.) We went on "Afternoon delight" which was so faint, that at times I could have sworn we were just riding through the woods at random.
Finished up the last hour with Frank on Party/Hammer/Verity Creek loops. Was getting tired apparently, because my skills really dropped off in the last 45 minutes. Oh well, that's the point.
I'm glad that people were out riding - it was too cold for a road ride and a 4-hour trainer ride... ugh, don't even want to think about it. I was warm enough most of the time (about 32 degrees) and the sun felt great!
These trails are a great place to ride to improve skills due to the tight, twisty nature and a lot of really technical riding. Also, since they tend to be soft in a lot of places, it's a great way to build fitness even if the speed doesn't look very fast.

WU - 400m run, 30/20/30

Workout
AMRAP 10
10 deadlift (175 lb)
30 sit ups
Score: 5 rounds +34 reps

Accessory
EMOTM 10
10 Wall balls (20 lb)
Yep, it's heavy, but I'm getting used to it now again.

Tested out the new Garmin today. Seems to work well. Walked up and over the overpass a few times for my "hilly course" Ha! Achilles felt good, though doing the stretches with my knee over the second toe is HARD!! I think if I can improve my range of motion in the right direction, that's going to be a good thing. Bottom of foot was feeling better, but getting handled at PT during evaluation flared it back up a bit. Pretty good in the Cascadias, though.

Db snatch 1/1 x 10 (30 lb)
Slam ball 15 (15 lb)
5 rounds for time
Time: 9:42

Strength mofo 5x3
Deadlift 178 lb
Thruster 75

Accessory
Wall ball - 5 (20 lb)
1 rope climb (scaled)

10 min warm-up
6x 8 min int (2 sit, 2 stand, 2 sit, 2 stand)
2 min recovery

It was supposed to be nice out today. Instead it was cold and windy. boo! On a positive note, I got my new toy/training tool today! Garmin 920! Woo hoo! The only thing I'm not sure about is that there are 3 training modes - run (inside/outside), bike (inside/outside), and swim. I don't see an "other" category. I might just make swim my "other" category.

Rode with Tom today. Last 30 mins on my own. Burns has a good amount of small steep hills and lots of sand and technical stuff. Was planning to ride loomis hills but this came up and sounded better.

WU - Run 400m, 30/20/30

Workout: 20 Min AMRAP
50 double unders
10 burpee over bar
5 thrusters (75 lb)
Ugh, terrible day at double unders. Couldn't get more than a few in a row (mostly 1-1-1-1...) Tony thought it may be the place that I was jumping (uneven floor) Yeah, that was it...
Score 3 + 59

Strength - EMOTM 10 Heavy KB swings (70 lb) 10 min

Overall, felt pretty good, though I did notice the foot ache a little bit, it wasn't sharp like it had been previously. PT consult scheduled for Wednesday at lunch. Did a good stretching session afterward with a focus on the achilles and backs of legs.

With my ankles bothering me recently, it seemed like hitting up yoga would be the best thing to help me improve my mobility. Felt good, though noticeable mobility limitations in the left ankle, but then again some of these poses have always been an issue for me. I only touched the wall twice during headstand. Almost ready for middle of the room headstands!! Cool.

Just a quick walk through my neighborhood. The achilles are feeling good, but there's a nagging issue on the ball of my left foot that I'm going to get checked out this week. Can I stop getting hurt, please?

Easy trainer ride. It was sunny, but too cold outside for me today.

Strong wind out of the NW so I did my long ride up to Swede Rd. Took 1:40 to get out to the far point, and 1:23 to get back. Rode steady the whole time, but was definitely feeling it by 2:20 in. That first part of going into the wind is taxing even if you aren't going that fast. I wonder if other people feel their hip flexors when biking like I do (or at least like I did today)
Kitchen road was basically a 2-track, but the two wheel tracks were pretty smooth. That is part of the two miles of gravel in this route. It could almost be a road bike route, but even some of the paved roads aren't all that hot.

C • So I noticed several of your recent efforts 2

10 min warm up then 6x 8 min intervals (2 seated, 2 stand, 2 seated, 2 stand) 2min recovery between intervals.

Strong wind out of the Southwest, so that's the way I headed to the the flatland "Wind hills". Today was the sole warm day of the surrounding 5, so I was glad to take advantage of it. Overall, a good ride. These are tough, of course, because they're mostly interval with little rest.

I won the "turn around time" game - where you try to turn around at the exact right time to hit the target time for the workout when you reach home. Pulled into the driveway at exactly 1:10!

Warm up - Run 400, 30/20/30

Workout: 3 rounds for time
Run 400
10 Power Snatch (75)
15 Ring Dips (purple band)
14:40

Lost my grip on one of the snatches and apparently I reacted as if I'd hit myself in the face with the bar. I recovered and caught it at the top, though.

"Extra"
EMOTM 10
5 pull ups
10 air squats

Workout:
5 Rounds of 0:30 on 0:30 rest of:
Dumbbell thrusters (25 lb dumbbells)
Burpee box jump overs (20" box)
Russian KB swing (53 lb)
Score: 51+25+83=159

"Skill" - row 30 calories, rest 1 minute, 8 rounds. Was supposed to be 10 rounds, but class time ran out, so I just did 8. Total time to row 240 calories was 15:51. I found that I was actually better at a slightly higher cadence for this than if I were in an all-out sprint. (Slightly higher cadence being about 24 strokes/minute.)

I don't know the best way to do these multi-workout days sometimes. Getting up at 5:00 just wrecks me and makes me so sleepy in the afternoons - no matter how early I go to bed. But it can be hard to squeeze in both crossfit and a bike in the evening. I guess once in a while isn't too bad.

Left foot started hurting in the center kind of like a bruise last week. I wore mostly running shoes and it seemed to get better, but then I went to crossfit in the flat Inov8s with no padding today and it flared back up. Guess it's time to switch shoes for crossfit. Running doesn't seem to bother it at all.

Run out and back on Loomis road to get some hills in. Holy wind! And it was much colder today than yesterday. I got spoiled over the past few days. Also, two pee stops today. What the heck?! The way back was a lot better because I had the wind at my back, but the good thing about this route is that there ARE a lot of trees, which makes it a lot more protected.

Workout: "The Complex"
20 minute AMRAP
1 Deadlift
1 Squat Clean (from floor)
1 Front Squat
1 Jerk
Supposed to be heavy. Previously, I noted that I should do 95 lb. Then, last time we did this I was coming back from injury/being sick or something, so I went light, and it was indeed still too light. This time, I finally did 95 lb and it was about right. I probably could have done 100 and been in the 20-30 rounds desired range.
Score: 31 rounds completed.

Strength: MOFO 5x5
Bench - 75
Overhead Squat - 75
Planned to increase these, but they were tough enough that there was no need.

Run on the roads around the house. Beautiful sunny day. Slow, but at least I'm running for real outside now.

Easy ride right after the run. Went into a strong headwind at the start and didn't really let myself look at the speed because I knew it would be slow. I went South and west due to the wind direction, and once you get into Saginaw County (3 miles from my house) the quality of the roads drops off significantly - I've been on nicer dirt roads than some of these paved roads!

First 1:40 with the group - roadie guys who swore "easy ride" but I looked down and saw 23 on my computer once or twice. It was mostly reasonable though. I wasn't the worst sufferer, so when the speed got out of control a few times, I just kept my own pace since there was someone behind me that we'd have to wait for anyway. Last part I did out and back on the rail trail to get the full 3 hours. Wind was pretty brutal, but a good steady effort kept me warm and comfortable. I was occasionally a bit cold (like when we stopped) but mostly there were no issues other than my feet being a bit cold. Legs are dead now!

Biked out on the back roads - nice warm, sunny day! Dressed perfectly.
10 min warm up
then 6x8 minute intervals (2 min recovery in between. Last one was 1 minute short because I got back to cross fit and I was already a bit late.)
2 min seated, 2 min standing, 2 seated, 2 standing

It felt SO GOOD to be outside!! :-D

So, I'm mostly back now, but still coughing fits
WU - JJ/S/MC/JS + 4 min planks

Workout: Tabata something else
Tabata (8x 0:20 on 0:10 rest) 1 min in between movements
Pull ups
Push ups
Sit ups
Air Squats
39+55+80+107 = 281

Run to the overpass and then up and over a bunch of times until it was time to run back home. SUPER HAPPY to be running outside after work and have it warm and light out!! It's like I'm whole again! Buh-bye treadmill.

Not quite 100% yet - massive coughing attack after I got back. It feels like there's something in my lungs I can't quite clear out.

Back at it! First workout upon my return was Filthy 50!!! Man! Tough day to come back - I wasn't quite 100%, so I struggled through it a bit and was the last one to finish, but I wasn't ALL that far behind my friends
For Time:
50 Toes to bar
50 Push Press (35 lb)
50 Back Extensions
50 Wall balls (14 lb)
50 Burpees
50 Double Unders
50 Box Jumps (20")
50 Jumping Pull ups
50 American swings (25 lb)
50 Walking lunges

Time: 30:16

Finally back!!! Wasn't quite 100%, but it was enough for our relay team to win the "Young" women's division. (Total age <164) Team "Fragile Flowers" consisted of Ann on the classic leg, me on leg 2 (skate), and Brenda on the anchor skate. My effort wasn't enough to catch Karen, though, who started maybe 20 meters in front of me. Hacking cough frequently and some difficulty breathing at times, but it was a beautiful day and there was one guy who couldn't pass me because I'd pull away from him on all the corners, so at least I was cornering well! (Either that or he was flirting with me after the race.) Oh, and my new US Ski Pole Company Signature poles were super awesome!!! Lighter than my old ones and MUCH stiffer - poling with power!

Super fun hanging out with all the Michigan Cup people out in the sun after the race. Kind of bittersweet as this could be my last MI cup season if all goes to plan.

I think I'm going to ride my bike tomorrow. My colleagues haven't told me to go home from work yet today.

Well, turns out I really was getting sick yesterday... Woke up to sore throat, cough, headache... Ugh no race for me today :(

C • Yuck 4