Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: CoachingEnduranc

In the 30 days ending Apr 30, 2008:

	activity	#	time	miles		km		+ft
	Cycling	14	19:27:51	312.94	(3:44)	503.63	(2:19)	6030
	Running	20	16:56:02	108.34	(9:23)	174.36	(5:50)	16125
	Yoga	12	11:23:08
	Skiing	2	5:59:49	12.0		19.31		2211
	Strength Training	15	3:05:02
	Total	26	56:51:52	433.29		697.31		24367
averages - sleep:6.9

4:18

0:00

» now

Wednesday Apr 30, 2008 #

Cycling (road) 17:23 [1] 2.24 mi (7:46 / mi) +210ft 7:08 / mi
slept:7.5

nitrus mtn bike commute to teach spin.
8:22 there
9:01 back longer way

pretty good sleep last night... like clockwork i'm up at 6:23am every morning now. that is a good thing.

Cycling intervals (spin class) 56:29 [4] 17.0 mi (3:19 / mi)
ahr:137 max:171

great class! i had all sorts of good energy to ride hard. heart rate recovery was noticably quick too.

Strength Training (core) 15:49 [3]

abs with ab roller thing, superset with 90 degree lower abs hip/leg lifts. on ball with overhead 16lb ball. burned em good.

also did
standing of 1/2 ball one knee up, and some quickness/agility knee ups.

Yoga (SMB) 1:00:00 [2]

Running (road) 15:34 [2] 1.5 mi (10:23 / mi) +210ft 9:10 / mi
shoes: 08 Montrail Streak 8 Bl 01

run commute. everything felt great actually. =)
7:26
8:08

Running (elliptical) 13:10 [2] 1.8 mi (7:19 / mi)
ahr:118 max:132 shoes: 08 Montrail Streak 8 Bl 01

before class got hr to 130 to sweat a bit.

Strength Training (high reps) 4:23 [3]

right quad leg extensions. 30lbs, burned it out to failure each of 3 sets.

Tuesday Apr 29, 2008 #

Running (road) 15:13 [1] 1.6 mi (9:31 / mi) +213ft 8:27 / mi
shoes: 08 Montrail Streak 8 Bl 01

easy run to yoga and back. i could feel that glute muscle more than i'd hoped to. it's either not healing at all, or taking it's time. i think the hip work i did on sunday probably pissed everything off down there.. but pt's both said strengthen the hell out of it.

Yoga (SMB) 1:00:00 [2]

is there a better way to start the day than an early morning yoga class?

Cycling (road on mtn bike) 1:06:31 [2] 16.6 mi (4:00 / mi) +823ft 3:50 / mi
ahr:122 max:151

magnolia loop on the nitrus. glute felt off, then after 15 min was fine. then the groin started. i think they are still very fatigued from sundays strength session. i was just happy the sun was out!

did a couple pick up efforts on long stretches. moderate up hills just barely pushing into my zone 3.. hips didn't like the added stress of pushing it - so i didn't.

503 cals

Cycling (road) 16:22 [1] 3.66 mi (4:28 / mi) +299ft 4:09 / mi
ahr:117 max:145

errand commuter ride.

Strength Training (body weight) 2:37 [3]

50 body weight squats and 30 pushup before yoga. i'll finish later.

Running (road) 15:23 [1] 1.5 mi (10:15 / mi) +210ft 9:03 / mi
shoes: 08 Montrail Streak 8 Bl 01

run commute to and from gym. everything felt ok. hip still needs time.

Yoga (SMB) 1:00:00 [1]

easy end of day class. not sure abs will be ready to go tomorrow.

Monday Apr 28, 2008 #

Note
slept:7.0

since i hammered my hips abductors, psoas, and my R quad yesterday i thought they would be sore today, but they are not. that is good i suppose.

i once again ate like an ass today... like twice as much food as i burned ~ wowsa!

Running (road) 14:46 [1] 1.5 mi (9:51 / mi) +210ft 8:42 / mi
shoes: 08 Montrail Streak 8 Bl 01

run to and from yoga class. mortons was pissy on the way there. hip felt fine however any right leg lateral pushoff shoots pain into that lateral glute muscle that was pissed by the shoe lift last week. still healing i suppose.

promising enough but other than some commuter running i'm going to hold off on any real running.

Yoga (core) 1:00:00 [2]

great core yoga class. the twisting machines and roman chair worked yesterday as i felt a lot of soreness in the obliques and some lower ab tightness.

learned a variation of the straight leg lift kneeling on opposite leg (great for traveling when i don't have a gym and weights/machines, etc).

Strength Training (high reps) 18:32 [3]

chest - 3sets machine flyes superset with yoga pushups to failure
tris - 3sets cable over head (thew in a few core wood choppers too)
bis - 3sets various dumbell grips

i felt strong today.

Running (road) 28:09 [1] 2.8 mi (10:03 / mi) +453ft 8:43 / mi
ahr:111 max:141 shoes: 08 Montrail Streak 8 Bl 01

running errands. hip felt fine the whole time but i went very slow. had various light weight items in a medium sized backpack.

189 cals

Sunday Apr 27, 2008 #

Cycling (road on mtn bike) 2:22:00 [2] 35.0 mi (4:03 / mi) +427ft 4:01 / mi

road bike is f'd up. took mtn bike out for a ride w/kimberly to seward and then some. i felt great pushing the mtn bike with the loud tires. perfect riding temp, but where did that sun go!?

Yoga 6:54 [1]

quick poses before tester run. hip feels good. we'll see.

Cycling (road on mtn bike) 11:00 [2] 2.4 mi (4:35 / mi) +174ft 4:17 / mi
ahr:109 max:139

quick errand ride because after yoga my hip no longer felt like a "tester run". boo hoo. =(

Strength Training (high reps) 21:06 [3]

quad extension on right leg (it's still uneven from meniscus surgery years ago). pt thinks it could be part of my hip problems.
30lbs for 30, 35, 32

hip abduction machine, 30lbs i think.

Strength Training (core) 22:45 [3]

did cheryls core plank set. 2x through at 1min each.
pushup plank
elbow side
reverse plank
elbow other side
regular elbow plank... repeat without rest

also added hanging knee lifts 3 sets at 20reps, ab twist machine 3 sets

standing hip rotation with ball of foot wrapped around a elastic band

shoulders on ball knee ups, then standing right knee up (hip flexor) with 30lbs on cable machine.

342
650
1213

Running (road) 3:45 [2] 0.39 mi (9:30 / mi)
shoes: 07 Montrail Odysseys sz8.5 cut

ran a bit during errands bc i'm impatient and walking wasn't fast enough for me! hip felt great, mortons was talking to me.

C • dude, do you wear your foot... 1

Note

walked 4 miles or so doing errands.

Saturday Apr 26, 2008 #

Skiing (alpine touring) 2:01:01 [2] 6.0 mi (20:10 / mi) +2001ft 15:20 / mi
ahr:110 max:156 slept:6.0

uphill at everyone elses pace... super easy. i broke trail the whole way too, but we weren't moving that fast. this is just the skin up to the saddle next to pinnacle peak.

i got caught in an avalanche today. 80 foot wide consolidated slab with a 2 foot crown. very very very very scary. more in the blog and video.

we planned to ski rainier but we knew with the weather conditions on the south side (were people ski) would be dangerous. so we skied the saddle by pinnacle peak in the tatoosh range.

C • Avi 1

Skiing (dh) 1:58:48 [1] 6.0 mi (19:48 / mi) +210ft 19:10 / mi
ahr:110 max:156

downhill and traversing part of the day. beautiful day but with all the sun by 11am it was very dangerous. we saw slides on all aspects... crazy shit.

Strength Training 8:35 [1]

3 sets each: right leg
50 clam shells
30 leg raises
50 quad contractions

Friday Apr 25, 2008 #

Running (road) 12:29 [3] 1.6 mi (7:48 / mi) +210ft 6:56 / mi
shoes: 08 Montrail Streak 8 Bl 01

run to and from yoga... felt that hop in my step today. although a bit higher up on my hip hurt a bit more than i expected.

hr data was way off.

Yoga (SMB) 1:00:00 [1]

everything felt fine. good to see duncan in my favorite yoga class.

Running (trail) 13:41 [2] 1.53 mi (8:57 / mi) +210ft 7:55 / mi
ahr:130 max:155 shoes: 08 Montrail Streak 8 Bl 01

tried to run cougar real quick before we leave for mount rainier but my hip hurt so i played it safe and turned around. sux.

Thursday Apr 24, 2008 #

Note
slept:5.0 (rest day)

interviews all day then flight back from slc to seattle. felt pretty good. mild soreness in quads.

ate great all day until i got home at midnight - i'm an ass.

C • Interviews? 3

Wednesday Apr 23, 2008 #

Running (trail) 2:10:19 [4] 13.2 mi (9:52 / mi) +3301ft 7:59 / mi
ahr:140 max:161 slept:8.0 shoes: 08 Montrail Streak 8 Bl 01

ran out by the university of utah with metlzer. starting at elevation and i felt pretty good, although on the drive out there i would have rather napped than run. trying to keep up with the speedgoat is always fun, especially when injured! i did fine although i added probably .2 of mile taking a wrong turn at one point. great day, cooler and a bit of rain. a couple of awesome 1,000ft extended climbs in there.

like night and day with my hip! no insert made a huge difference in my hip. although the glute has some healing to do still (obviously) it didn't hurt like it has since starting to run with the insert. pt suggestion was a bad idea in the end.

broken sleep but got a good amount of it.

Strength Training (core) 11:35 [3]

ATW for 30 reps. did all except pushups (then forgot to do them later). shoulders got tired on the bridge leg lifts so i sped up and only held the last 5 or so for 1 second, not two.

Tuesday Apr 22, 2008 #

Running (trail) 1:23:45 [3] 9.0 mi (9:18 / mi) +1201ft 8:16 / mi
ahr:119 max:142 slept:5.0 shoes: 08 Montrail Streak 8 Bl 01

run with meltzer out of sandy utah, little cottonwood canyon. starting at 4,000ft or so. ran bonneville shoreline trail. awesome, sunny and warm! shorts and a t-shirt.. could have gone shirtless! wow. hip felt fine on way out, hurt a bit on way back. not too bad. just have to run one more day then i can rest until weekend where we'll hopefully ski rainier.

up at 5:20am with probably 5hrs of sleep. slept on the plane a bit.

Note

decided the pain increased when i added the extra insole to my right shoe. so tonight i removed the insole lift. i'll see how the next few days go and hopefully that helps it.

Monday Apr 21, 2008 #

Yoga (SMB) 1:00:00 [3]

great class, just what i needed. hip didn't bother me at all, but i can feel it's just not right.

Running (road) 8:01 [1] 0.9 mi (8:55 / mi) +210ft 7:18 / mi

didn't want to run but i was a bit late for yoga. after the first downhill steps which felt weird on the glute.. the rest of the way was fine.

Strength Training (core) 2:10 [3]

knees up twisting crunches after yoga class.

Strength Training (high reps) 6:00 [3]

non stop triceps and biceps reps of three.

Cycling (road) 53:20 [3] 14.94 mi (3:34 / mi) +866ft 3:23 / mi
ahr:129 max:161

got a late start for this loop to nuun and then back to ballard for a 2:30pm appt. made it but had to ride hard. my rear derailluer cable broke so i had essentially a fixed gear and i was pushing it hard. last 15 minutes from nuun to ballard i had probably 25lbs of nuun in my expedition pack.

Note

90 minute massage. she worked my glute muscle issue.. john cougared me baby... it hurt so good.

Cycling (road) 14:04 [1] 3.14 mi (4:29 / mi) +210ft 4:13 / mi
ahr:107 max:124

the ride home from massage. my massage theropist doesn't like it when i ride or run to and/or from the session. so i rode super easy with the one hard gear i had. i even walked the last block of hill oncei dropped to 30 rpms.

Sunday Apr 20, 2008 #

Note
slept:7.0

hip still hurts from yesterdays run. feels like i tore my glute muscle right behind the bone. so not good. ellen is going to work on it tomorrow.

what sucks is i'm not sure i should be riding either (i'll do active recovery type of commuter riding today). i might see how it feels today as i'm really anxious to train after the last couple of low volume weeks. my energy levels are back and i'm ready to train hard. sux.

i'm going to research "eating competitions" today. i have a knack for it ya know... "don't slow down joey!".

C • holy cow 5

Yoga 20:04 [1]

my glute feels torn... trying to iron it out with pigeon pose. =(

ran through some poses. this felt really really good. i didn't have much time, but i'll try to do more later.

second set of poses w/1min plank

Cycling (road) 57:41 [2] 15.37 mi (3:45 / mi) +407ft 3:40 / mi
ahr:114 max:145

hip felt fine except for the a few bits at the beginning.

Strength Training (body weight) 4:37 [4]

100 pushups for time... what you got?

(ps: i know this is bad, i had 50 done in 1:24; 30, 20 then i just fell apart; 15, 13, 12, 10).

Strength Training (core) 10:32 [3]

ATW 30s. no pushups bc i just did them, or plank bc i'm about to do some of them as well.

Saturday Apr 19, 2008 #

Skiing (DH) 2:00:00 [3]

i just couldn't stay away from the powder. knee deep and wonderfully light! waited in line at alpental all day (ski resorts suck). laps took 1hr+ each. but they were worth it! by noon it was all tracked and getting heavy (warmer).. plus copson needed to get back to his wife/baby.

counted just the downhill and we skied top to bottom without stopping each and every run. copson could barely walk by the end.. ha.

Running (trail) 22:53 [3] 2.9 mi (7:53 / mi) +400ft 6:59 / mi
shoes: 08 Montrail Streak 8 Bl 01

discovery park loop just to test the waters. ran a bit faster than i should have, but it's been pent up. about 20 mins in something gave and i had pain in my glute, feels muscular and hurt. i stopped, then eased back in. it band and knee then started to hurt. not good.

Yoga 1:10 [1]

Friday Apr 18, 2008 #

Cycling (road) 1:09:40 [3] 16.88 mi (4:08 / mi) +1060ft 3:54 / mi
ahr:118 max:153 slept:8.0

magnolia loop. it was nice enough to hail on me. i tried to keep my tempo up but it was wet and i don't like falling so i rode very cautiously. i lost my toes after about 35minutes and by the end i was really really bad. frostbite strikes again. i'd planned a bit longer but i might get it at the gym instead.

most everything felt good but i think i could feel my right psoas area a bit.

Yoga (SMB) 1:00:00 [2]

Thursday Apr 17, 2008 #

Running (trail) 32:00 [3] 4.0 mi (8:00 / mi) +299ft 7:28 / mi
slept:6.75 shoes: 08 Montrail Streak 8 Bl 01

mhw photo shoot at cougar. did bout 3 miles to warm up then it was 3hrs of running 20 feet at a time, changing outfits, running 20ft, repeat at various speeds (mostly fast).

everything felt fine but i could tell the hip needs more time. any more extended running and it would have probably hurt.

C • oily! 6

Cycling (spin class) 54:48 [3] 17.0 mi (3:13 / mi)
ahr:122 max:149

ate like an ass again today.. that makes 3 days. had a stomach ache in class and no energy.

tomorrow i start again.

Wednesday Apr 16, 2008 #

Note
slept:7.0

this morning everything feels great. glute doesn't seem to be an issue.

walked about 4 miles round trip after spin and back with groceries.

walked about 4 miles total to

Cycling (spin class) 55:09 [4] 17.0 mi (3:15 / mi)
ahr:135 max:166

felt like crap before this class. once i got warmed up it was a great one. i even had this riders high at the end. it was very rewarding and i had most of my regulars there. great fun. also it 166 which is high for me.

626 cals

Tuesday Apr 15, 2008 #

Note
slept:6.0 (rest day)

ugh. late run yesterday with the bend boys. late dinner with krissy's crew, not a lot of sleep. hip didn't feel good when i got up so i decided the two runs i had planned were a bad idea and left bend for seattle early.

hip imbalance: ok my hip hurts more than it should. i need massage bad! my right glute is a mess. the right side heal lift seems to be working.

morton's nueroma: it was bad yesterday until i put in my new insoles with the pad. now it feels ok. a few days off will do it some good.

C • eek 1

Monday Apr 14, 2008 #

Running (road) 21:00 [3] 2.7 mi (7:47 / mi) +98ft 7:31 / mi
ahr:115 max:145 slept:8.0 shoes: 08 Montrail Streak 8 Bl 01

run in bend,oregon from the new fleet feet store - sean and rod's store. i was supposed to meet up with krissy for a 1hr run but i screwed up where were going to meet so i just ran along the river back.

morton's nuerom kind of hurt all day, and bothered me during the run. hip felt fine i'm running with lift every run now. although my glute is sore and needs massage.

i'll run later with sean & rod.
159 cals

Running (trail) 1:09:00 [3] 9.3 mi (7:25 / mi) +650ft 6:58 / mi
ahr:133 max:153 slept:7.0 shoes: 08 Montrail Streak 8 Bl 01

run in bend with rod bien and sean meissner. this was their "easy run" and it felt really hard to me. but my avg hr was just 133. i guess i'm very tired. i also thought i felt the altitude, like 3,600ft but again my hr wasn't really elevated.

i need some rest from traveling i suppose.

this was my first run with new insoles, they have a metatarsal pad and they instantly made my morton's nueroma feel better! just one painful shot all run. great news... now i just need to fix this hip!

my hip felt ok, but not great. it needs rest too. glutes feel tight and sore and hurty.

ps: the streak might be the perfect trail shoe, toe box is plenty big enough for my morton's, traction is great and it really feels like a fast road shoe. light and responsive. it's fleet feet bend's biggest single selling shoe. fyi: they run a 1/2 size big.

Sunday Apr 13, 2008 #

Running (trail) 1:46:04 [3] 11.75 mi (9:02 / mi) +1499ft 8:03 / mi
ahr:124 max:154 slept:6.0 shoes: 07 Odysseys Green 8 cut

great run with paul curran (montrail) from hotel to forest park. we ran the "run like a girl 10km" loop. awesome urban trails.

first run with extra insole lift in right shoe. felt great, way better than i thought it would after yesterdays run without it. i'm hopeful.

i'm giving an ultrarunning presentation today at the new mountain hardwear store... but i'd rather be running the peterson ridge rumble.

Saturday Apr 12, 2008 #

Running (trail) 1:02:23 [3] 6.69 mi (9:19 / mi) +1217ft 7:57 / mi
ahr:136 max:164 slept:6.0 shoes: 07 Montrail Odysseys sz8.5 cut

portland is sunny and awesome! run with paul curran (montrail) from hotel to washington park for some great trail running. good climb, good conversation.

everything felt good. hip/glute needed to be rolled out in morning, i think my glutes/legs are still a bit worked from the spin classes this weekend. by the end of run it and knee felt a bit stiff.

Strength Training (high reps) 4:04 [1]

3x 40 clamshells
2x 30 foam roller leg lifts

Running (road) 29:31 [3] 2.86 mi (10:19 / mi) +210ft 9:39 / mi
ahr:108 max:128 shoes: 07 Montrail Odysseys sz8.5 cut

road tour of portland, hip and morton's nueroma were bothering me by the end. not good.

Friday Apr 11, 2008 #

Note
slept:5.0 (rest day)

took today to travel to portland. glutes don't feel right. foam rolled them. i don't have an elastic band to do som exercies for my hip. i'll do my best.

walked probably 5-6 miles around town.. sunny - portland is sweet.

Strength Training (high reps) 35 [2]

on foam roller right leg raises. need to do more later.

Thursday Apr 10, 2008 #

Note
slept:8.0

i've been to two pts for my hip issues - logging the notes: right leg is 1cm shorter than left, same thing neal found last year. the only way to tell for real is a special xray with a ruler to measure bone length.

in right shoe add extra insole (wafer) to my wear around shoes. if it affects me build up to it - adding an hour a day. if not just wear all day.

monday do your first run with extra insole (i already did the gym commute with it and it felt fine).

start using supported and cushioned insoles (yellow/green spenco = cushy)

exercises - daily: clamshells, side plank with leg lifts & on ball leg lifts, elastic band around legs side stepping, side to side jumps, external rotation with band on ball of foot. he said to "kill it with strength excersises". enough said.

throw trail shoes away after 250 miles from now on.

Cycling (road) 1:07:10 [3] 15.96 mi (4:13 / mi) +466ft 4:06 / mi

ride to pt session and errands. i was a bit late on the way there but had no gusto for riding hard. legs were dead from 2hrs of intervals yesterday... just fried. good to spin it out though.

tonights spin class will be interesting fo shizzle.

Running (road) 14:59 [2] 1.6 mi (9:22 / mi) +210ft 8:20 / mi
shoes: 07 Odysseys Green 8 cut

commuter run to teach spin class. first run with extra sliver insole in my rigth shoe. felt fine, good actually.. however that could have just been in my mind.
7:07 there
7:52 back

Cycling (spin class) 57:12 [4] 17.0 mi (3:22 / mi)
ahr:134 max:163

great class, i started a bit tired but was under pressure to bring my "a game" with two other instructors showing up to "see what all the hype is about". ha. i rocked 'em all! one of them said "that went by faster than any other spin class i've ever been in"... with the most beat red face i've ever seen.

Strength Training (high reps) 30 [3]

3x 50 clamshells
3x 30 foam roller leg lifts

still looking for my elastic band! damn.

Running (road) 17:32 [3] 1.88 mi (9:19 / mi) +210ft 8:26 / mi
ahr:120 max:142 shoes: 07 Odysseys Green 8 cut

shake out run to see how things feel. i hope to be able to run in portland and bend, oregon this weekend. would feel wrong if i'm there and can't.

everything felt great. had a couple pickups in the legs too. montrail insoles felt good, but needed to losen the shoes quite a bit.

139 cals

Wednesday Apr 9, 2008 #

Running (road) 15:01 [2] 1.6 mi (9:23 / mi) +210ft 8:21 / mi
ahr:120 max:139 slept:5.5 shoes: 07 Odysseys Green 8 cut

commuter run to teach spin class. felt fine both ways. this lil' run made me think i was ready for cougar 10. i should start at disco and see how that feels first however.

6:32 there 112 125 34cals
8:29 back 125 139 75cals

Cycling intervals (spin class) 55:13 [4] 17.0 mi (3:15 / mi)
ahr:127 max:153

filling in for 6am spin class. 1 cup of coffee was all it took! it was a great class. i think the other instructor isn't very good as the class was really complimentary after with "awesome class". "wow really was a great class". i've been to his class, i was tired and he was confusing so i left after 10 min.

i have to teach again at noon. we'll see how that goes.

Strength Training (high reps) 2:57 [4]

105 pushups - 3 sets to failure, with a 10+ mins of recover between (while working). did triceps yesterday so that is a factor.

set 1 - 35 in 50 sec
set 2 - 35 in 53 sec
set 3 - 35 in 54 sec .. completely callapsed at the end of this.

i kind of hate this, but that means it's good for me.
what do you got? post a comment with your 3 sets.

C • interesting 19

Cycling intervals (spin class) 58:02 [4] 17.0 mi (3:25 / mi)
ahr:138 max:161

great spin class. i have had good energy all day even after teaching this a good one this morning. pushed a lot of good intervals.

i caught one of the older guys giving me the middle finger, hidden behind his other hand... joking with another student. that means i worked 'em.

628 cals burned

Running (road) 14:23 [2] 1.6 mi (8:59 / mi) +210ft 8:00 / mi
ahr:116 max:132 shoes: 07 Odysseys Green 8 cut

6:39 there 108
7:44 back 132 145 77cals

Yoga (SMB) 1:00:00 [2]

Note

this was a great day. if i could have gotten a good trail run in it would have been a perfect day. ate well, felt great for each workout, etc. around 10am as i was winding down my legs felt weird, like restless leg syndrome. i figured it was electrolyes and as i thought back i realized i hadn't taken any all day.

so i dropped a U into a glass - this all natural vitamin water is awesome. it's about 1/2 the electrolyte profile of a whole nuun tablet with about 1/3 of a full on vitamin. it worked, legs felt normal very quickly.

goji berry green tea is my favorite! see a picture

Tuesday Apr 8, 2008 #

Yoga (SMB) 55:00 [2]

5min late for 7am yoga. cold and nasty out! class was good. my body is feeling ok.

i actually had a bit of sore abs today from the 11:32 of core i did yesterday. nice.

Cycling (road) 58:10 [2] 13.57 mi (4:17 / mi) +230ft 4:13 / mi

commute ride to yoga then met kim for a quick one on the burke. we were both pretty tired so it was even easier than our normal easy pace. ha.

Cycling (road) 49:27 [2] 10.28 mi (4:49 / mi) +289ft 4:41 / mi

easy ride with some errands in there.

Yoga (SMB) 1:00:00 [2]

felt good

Running (road) 15:33 [2] 1.71 mi (9:06 / mi) +223ft 8:06 / mi
shoes: 07 Montrail Odysseys sz8.5 cut

commuter run to see how the hip feels. fine on the way there but i think i could feel it a bit on the way back. uphills seem to bother my hip.
.78 miles in 6:42 there
.93 miles in 8:51 back

Strength Training (high reps) 20:33 [3]

worked my shoulders, biceps and triceps. high reps of 18,16, 14, but multiple excersies each.

Monday Apr 7, 2008 #

Note
slept:6.5 (rest day)

feel weirdly out of sorts today. i got up at 7am, felt terrible and laid back down for 2 more hours of sleep. absolutely 0 motivation to train.

Running (road) 2:20 [1] 0.23 mi (10:09 / mi) +30ft 9:03 / mi
(rest day)

i walked the 1.5 miles to the gym and back with 2:20 min of running to see how it felt. not bad, no pain.

Strength Training (core) 11:32 [3]
(rest day)

overhead ball on ball, roman chair, punching w/cables, then machine full crunch.

Sunday Apr 6, 2008 #

Note
slept:6.0 (rest day)

yesterday after the race my hip wasn't happy. i can walk fine but after sitting the car and getting up it hurts a bit. then last night the stairs weren't good, hurt. this morning i feel fine.. everything else is really good. but the hip at this point is a real concern for my season.

time to start kayaking i suppose.

Saturday Apr 5, 2008 #

Running race (trail) 3:08:33 [5] 17.0 mi (11:05 / mi) +3599ft 9:14 / mi
ahr:154 max:173 slept:6.0 shoes: 07 Odysseys Green 8 cut

last minute decided to head up to diez vista 50km in mood, bc. not a great idea. even though i tried to take it easy all week just in case i could get in. i needed more time to let my hip heal. it didn't and i got my frist dnf. sux. but it was a "c" race and i made the decision my hip health was more important than finishing the race. oh well. i have to get this hip healed. massage and orthopedic are in my very near future.

because the odyssey rocks, my morton's didn't come back. but as justin had mentioned it wasn't the best shoe for the knarly trails. montrail highlander would have rocked. i came in waay too hot to the first crazy downhill. in the air with nowhere to put my foot i slip and fell hard barrel rolling down the steep slope. i managed to grab roots and stop myself but jammed my thumb hard and banged my elbow pretty bad.

Friday Apr 4, 2008 #

Note
slept:5.0 (rest day)

took a rest day to travel via amtrak from seattle to vancouver, bc. very cool way to get there. walk, bus, train, bus, walk - 8hrs door to door. good active recovery i suppose. bag full of nuun was heavy. brought some to hand out at the race.. the runners loved it.

Thursday Apr 3, 2008 #

Running (road) 14:00 [2] 1.5 mi (9:20 / mi) +210ft 8:14 / mi
shoes: 07 Odysseys Green 8 cut

ran there faster than normal, back normal super easy pace.

Yoga (SMB) 1:00:00 [2]

everything felt great.

Note

walked home from trader joes a couple miles after taking coaching client to seattle running company for shoes. felt good, hand hurts from big bag of groceries!

body feels good. wish i didn't teach spin the last 3 days... as i think my glutes/hips need more rest. but thats life.

Cycling intervals (spin class) 55:11 [4] 17.0 mi (3:15 / mi)
ahr:131 max:157

took it pretty as easy in class today, but still threw down a couple of good hard efforts. felt great. ate too much after class.

Running (road) 15:37 [2] 1.6 mi (9:46 / mi) +210ft 8:41 / mi
ahr:113 max:144

7:11 there
8:26 122 144 72cals back with a couple of pickups between telephone poles

Wednesday Apr 2, 2008 #

Running (road) 20:58 [1] 2.1 mi (9:59 / mi) +213ft 9:06 / mi
ahr:112 max:137 shoes: 07 Highlander Black 8.5

run commute with pack to gym and back a longer way bc it's sunny out!
there 7:08 104 122 43cals
back 13:50 119 137 115cals 1.3 miles 65meters climb

no pain or issues whatsoever. this was a good test for the highlanders to see if they will cause my morton's to flair. they did not, but once i tied them tight enough to run single track i could feel the beginnings of it.

Cycling intervals (spin class) 55:09 [4] 17.0 mi (3:15 / mi)
ahr:132 max:157

good class, i tried to hold back a bit. not getting as close to puking as normal. my legs feel strong and i have a lot of energy. 558 cals burned.

Cycling (road) 17:36 [1] 3.6 mi (4:53 / mi) +243ft 4:36 / mi

commuter ride

Tuesday Apr 1, 2008 #

Note
slept:8.5

slept well. body feels good overall, however glutes still don't feel right. not sore but still affected from the bike crash.

Cycling (road) 26:30 [1] 6.3 mi (4:12 / mi) +328ft 4:01 / mi

ride to pete's for meeting, then to errands.

Strength Training (high reps) 16:10 [3]

biceps and triceps.. after spin did chest.

Cycling intervals (spin class) 53:44 [4] 17.0 mi (3:10 / mi)

after feeling tired all day i taught a great hard spin class. i felt great after this class. exercise is a drug.

C • Spin 6

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