Training Log Archive: runninghilsIn the 28 days ending Feb 28, 2013:
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Tuesday Feb 26, 2013 #
6 PM
Strength Training 1:00:00 [3]
SO, we did our warm-up and everything was all good. I was practicing the movements and doing them all right then, as soon as the timer started, I lost all form and ended up tweaking my shoulder on the first rep. I heard it pop, took a few seconds rest, and then continued on staring with the other arm. I did all the rest of the reps of the snatches ok, but this messed me up and I ended up taking some time off. Was really going to ride the trainer, but didn't get motivated in the evening. Well, guess I needed an easy week to mentally prepare for my "get serious" week this week.
Workout: AMRAP 20
10 Kettlebell snatches (total between two arms)
10 goblet squats
12 stationary lunges (6 per leg)
7 rounds + 8 Reps
Skill
Pull-ups and toes to bar 5 each, 5 rounds
Workout: AMRAP 20
10 Kettlebell snatches (total between two arms)
10 goblet squats
12 stationary lunges (6 per leg)
7 rounds + 8 Reps
Skill
Pull-ups and toes to bar 5 each, 5 rounds
Monday Feb 25, 2013 #
Strength Training 1:00:00 [3]
200 single jumps
then warm-up with JJ, KB swings, PP, Squat holds (3 rounds 0:25)
then, continue warming up with deadlift-squat clean-front squat-jerk combo
The Complex - 20 minute AMRAP:
Deadlift
Squat clean
Front Squat
Jerk
Used 85 lb, but it was probably too light since I was able to do 38 rounds. Oops... Well, I'll remember for next time.
"Cool-down"
1000m row
then warm-up with JJ, KB swings, PP, Squat holds (3 rounds 0:25)
then, continue warming up with deadlift-squat clean-front squat-jerk combo
The Complex - 20 minute AMRAP:
Deadlift
Squat clean
Front Squat
Jerk
Used 85 lb, but it was probably too light since I was able to do 38 rounds. Oops... Well, I'll remember for next time.
"Cool-down"
1000m row
Sunday Feb 24, 2013 #
XC Ski (Skate) 1:36:00 [3] 17.0 km (5:39 / km)
slept:9.0
Skied one loop of red with Heather, but the blister from yesterday's run was starting to bother me about 3/4 of the way through, so I didn't go for a second loop... I did do about 30 mins of double pole work instead since that didn't involve any side to side motion of the feet. I've gotta toughen those puppies up to be ready for AR season...
The weather was nice, but I was clearly not "with it" today. I planned to classic ski, but the warm waxes I would need were not in my wax box. Grr... so skate it was. Last night, even though I KNEW it was going to be 32 degrees and my Start Green wax was entirely wrong, I didn't rewax. My skis were way slow. I even lost speed sometimes on the downhills until I realized that the track was lightening fast and started jumping in that on the downhills. Not that it was a race... but it's just nice to fast even when just in training. Also, just as I was finishing the double pole work, i realized that I'd used my classic poles instead of my skate poles... I guess my mind was still on my classic skis when I pulled the poles out of my bag.
The weather was nice, but I was clearly not "with it" today. I planned to classic ski, but the warm waxes I would need were not in my wax box. Grr... so skate it was. Last night, even though I KNEW it was going to be 32 degrees and my Start Green wax was entirely wrong, I didn't rewax. My skis were way slow. I even lost speed sometimes on the downhills until I realized that the track was lightening fast and started jumping in that on the downhills. Not that it was a race... but it's just nice to fast even when just in training. Also, just as I was finishing the double pole work, i realized that I'd used my classic poles instead of my skate poles... I guess my mind was still on my classic skis when I pulled the poles out of my bag.
Saturday Feb 23, 2013 #
10 AM
Strength Training 1:00:00 [3]
slept:8.0
Warm-up then:
20 Min AMRAP:
10 Wall Balls (14 lb)
10 push-ups
10 Russian KB swings (55 lb)
Forgot to count my rounds, but I lapped my group and was starting to double lap them.
Cool Down: stretches, shoulder pass-throughs, foam roller
20 Min AMRAP:
10 Wall Balls (14 lb)
10 push-ups
10 Russian KB swings (55 lb)
Forgot to count my rounds, but I lapped my group and was starting to double lap them.
Cool Down: stretches, shoulder pass-throughs, foam roller
3 PM
Run 1:51:31 [3] 10.0 mi (11:09 / mi)
Time to start trading in my long skis for long runs...
Planned to do 8 miles. Then at 4.5 miles, I felt good, so I went out a mile on a back road that I like. This also gave me the opportunity to pee since I REALLY had to go and the roads I'd been on were pretty busy.
Just before the turn-around, I realized that the wind was really picking up and that it was starting to snow. SO, I had about 3 miles of strong winds that turned me into an ice cube. My nice warm muscles just froze up. There were about 5 houses per mile on the west side of the road, so I did get a wind screen now and then.
Route was Garfield to Wheeler, left on 9 mile to the end and back, then continue on 9 mile to home.
Planned to do 8 miles. Then at 4.5 miles, I felt good, so I went out a mile on a back road that I like. This also gave me the opportunity to pee since I REALLY had to go and the roads I'd been on were pretty busy.
Just before the turn-around, I realized that the wind was really picking up and that it was starting to snow. SO, I had about 3 miles of strong winds that turned me into an ice cube. My nice warm muscles just froze up. There were about 5 houses per mile on the west side of the road, so I did get a wind screen now and then.
Route was Garfield to Wheeler, left on 9 mile to the end and back, then continue on 9 mile to home.
Friday Feb 22, 2013 #
Road Bike (Trainer) 1:01:23 [3] 14.7 mi (14.4 mph)
slept:8.0
Climbing Power
Last time was 14.3 mi (13.9 mph) for this workout and about the same time, so I'm definitely seeing improvement.
Before this workout, I got a good hour of core work while shoveling the driveway. Oh yeah, I'm sure I'll feel that one. A teen boy stopped by to ask if I wanted help, but I didn't really as I was looking at it as a workout. Plus, I wasn't going to pay someone to shovel 1/3 of my driveway, which is about all I had left.
Also, today would have been a really good day to ride a fat bike, if I had one.
Last time was 14.3 mi (13.9 mph) for this workout and about the same time, so I'm definitely seeing improvement.
Before this workout, I got a good hour of core work while shoveling the driveway. Oh yeah, I'm sure I'll feel that one. A teen boy stopped by to ask if I wanted help, but I didn't really as I was looking at it as a workout. Plus, I wasn't going to pay someone to shovel 1/3 of my driveway, which is about all I had left.
Also, today would have been a really good day to ride a fat bike, if I had one.
Thursday Feb 21, 2013 #
Strength Training 55:00 [3]
slept:6.5
Strength: Back Squat
Work up to 1RM
Warm up sets of 5 reps at 75, 95, 115
1RM work: 135, 145, 155, 165, 170, 175, 180, 185*
Previous 1RM was 165, so I got a PR by 20 lbs! Woo Hoo!
Workout:
"Diane" 21-15-9
Deadlifts (155 lb - Rx)
Hand Stand Push ups
First round did HSPU with 2 boards and an abmat - next two rounds added a 3rd board. These are much harder when trying to do a lot of them!
Time: 9:53
Foam roller and stretching after this
Work up to 1RM
Warm up sets of 5 reps at 75, 95, 115
1RM work: 135, 145, 155, 165, 170, 175, 180, 185*
Previous 1RM was 165, so I got a PR by 20 lbs! Woo Hoo!
Workout:
"Diane" 21-15-9
Deadlifts (155 lb - Rx)
Hand Stand Push ups
First round did HSPU with 2 boards and an abmat - next two rounds added a 3rd board. These are much harder when trying to do a lot of them!
Time: 9:53
Foam roller and stretching after this
Wednesday Feb 20, 2013 #
Yoga (Ashtanga) 1:30:00 [1]
Good day for yoga - feeling a bit sore
Tuesday Feb 19, 2013 #
6 AM
Road Bike (Trainer) 33:28 [3] 7.5 mi (13.4 mph)
Did the Spinervals technique workout for the first time. One-leg drills are interesting. I knew I needed these after I had a pedal malfunction 6 miles out on the rail trail, but hadn't done them until today. I'm not smooth at all at them. I guess that means I need to do them more frequently. On the fast-pedal sections, I got up to 130 cadence max, but I was bouncing really badly. I could do 120 max without too much bounce.
6 PM
Strength Training 1:00:00 [3]
slept:6.5
Strength:
Deadlift - warm-up and then work up to 1RM Previous 1RM - 225 lb
w.u. 135x5, 185x5 Then:
205, 225, 235, 245, 255, 265 and failed at higher weights
SO, new 1RM is 265# dead lift! Woo hoo! a 40 lb improvement!
Workout 1:
every 0:15
Power Clean &Jerk 75#
Workout 2:
EMOTM 10
12 heavy KB swings (71# bell)
Deadlift - warm-up and then work up to 1RM Previous 1RM - 225 lb
w.u. 135x5, 185x5 Then:
205, 225, 235, 245, 255, 265 and failed at higher weights
SO, new 1RM is 265# dead lift! Woo hoo! a 40 lb improvement!
Workout 1:
every 0:15
Power Clean &Jerk 75#
Workout 2:
EMOTM 10
12 heavy KB swings (71# bell)
Monday Feb 18, 2013 #
Strength Training 1:00:00 [3]
Warm-up, then:
Front Squats: Work up to 1RM
5x75 and 5x95 warm-up
Then worked up to 160 - new max by 10 lb! Woo!
Workout: AMRAP 10
10 Walking lunges with dumbells held overhead
10 push press
10 plank rows
RX was 25, but I did 20 because I wasn't sure I'd make it all ten min. with 25
Completed 4 rounds +17 reps
Extra:
5 rounds each:
5 strict pull ups (3xjumping/negatives, 2 with band)
5 strict dips (purple band)
Front Squats: Work up to 1RM
5x75 and 5x95 warm-up
Then worked up to 160 - new max by 10 lb! Woo!
Workout: AMRAP 10
10 Walking lunges with dumbells held overhead
10 push press
10 plank rows
RX was 25, but I did 20 because I wasn't sure I'd make it all ten min. with 25
Completed 4 rounds +17 reps
Extra:
5 rounds each:
5 strict pull ups (3xjumping/negatives, 2 with band)
5 strict dips (purple band)
Sunday Feb 17, 2013 #
XC Ski race (Hanson Hills Classic) 57:46 [4] 13.0 km (4:27 / km)
I have to laugh at the imprecision of distance in ski races. Today's race was advertised as a "12K" but we crossed the 13K mark just before the finish. Whatever, I guess. It's not like PRs at distances mean much in XC skiing anyway.
Today's race was much more like it! It was an interval start, and I started at 1:15, so there weren't many opportunities to pass people since there were only 8 in front of me to start, several of whom I had no chance of passing. I found it hard to push without direct competition, though I tried to use the fast guys who passed me as rabbits for as long as we were close. In the end, I did fine taking 4th/18 women and 1st in 30-39.
I tried to set up a one-item yard sale at the race, but nobody bought my practically unworn boots.
Today's race was much more like it! It was an interval start, and I started at 1:15, so there weren't many opportunities to pass people since there were only 8 in front of me to start, several of whom I had no chance of passing. I found it hard to push without direct competition, though I tried to use the fast guys who passed me as rabbits for as long as we were close. In the end, I did fine taking 4th/18 women and 1st in 30-39.
I tried to set up a one-item yard sale at the race, but nobody bought my practically unworn boots.
Saturday Feb 16, 2013 #
XC Ski race (Skate) 1:16:00 [4] 17.0 km (4:28 / km)
slept:6.0
Forbush Corner race. It was my first time racing or even skiing at Forbush. The trail was very nice. It was a lot of back and forth since they squeezed a lot of trail into a small area. I forgot my HRM strap, so no HR data. I was racing with some men until one of them looked like he was going to fall in front of me on a sharp corner... and I fell because I lost focus watching him about to fall. I lost the group, but I started to catch back up to that same guy toward the end of the race. I was rocking the V2 leading to the finish, but as soon as I got up close to passing him, he kicked it in and I couldn't pass. This is the second time this has happened this season with this same guy. Hey, I sprinted it out and did my best... I guess you can't help it if someone else has enough in the tank to fight you off.
Thursday Feb 14, 2013 #
12 PM
Run (Treadmill Intervals) 38:56 [4] 4.5 mi (8:39 / mi)
ahr:165 max:187 slept:6.0
1 Mile warm-up at 6.5 mph
7 x 0.25 mile intervals at 8.5 mph
.25 mile recovery at 6.5 mph
I think that 6.5 mph is too fast for me to recover. It seemed the first time I did this workout beause I only did 5 intervals, but as I've been adding them, I think I need to slow that down a bit. I was only getting my HR back down to 171 during my recovery period by interval 4. I did a little walking after the last 3 intervals (<1 minute) just to try to recover so I could do the other intervals.
Did a .25 mile cooldown walk afterward - not counted in workout time or distance.
7 x 0.25 mile intervals at 8.5 mph
.25 mile recovery at 6.5 mph
I think that 6.5 mph is too fast for me to recover. It seemed the first time I did this workout beause I only did 5 intervals, but as I've been adding them, I think I need to slow that down a bit. I was only getting my HR back down to 171 during my recovery period by interval 4. I did a little walking after the last 3 intervals (<1 minute) just to try to recover so I could do the other intervals.
Did a .25 mile cooldown walk afterward - not counted in workout time or distance.
6 PM
Strength Training 1:00:00 [3]
3 min run warm-up, squat, shoulder pass-through, ohs 30-20-30
+ practice squat snatch
Workout:
Isabel - 30 squat snatches
Rx is 95 lb. Since my max is 90, I did 55
Time:7:27
Strength:
3 back squats, every 3 min, 5 rounds 80% 1RM
3 rounds at 130, 2 at 135
Skill:
Hand Stand Push Ups
free work for 10 minutes
I did about 20, I'd say
Rich gave me the tip to look at the wall across the room, which helped
I did most with 1 kick board and an abmat. The last 4 were with just the abmat. It may be that much harder with a little less height, but I was also getting tired.
+ practice squat snatch
Workout:
Isabel - 30 squat snatches
Rx is 95 lb. Since my max is 90, I did 55
Time:7:27
Strength:
3 back squats, every 3 min, 5 rounds 80% 1RM
3 rounds at 130, 2 at 135
Skill:
Hand Stand Push Ups
free work for 10 minutes
I did about 20, I'd say
Rich gave me the tip to look at the wall across the room, which helped
I did most with 1 kick board and an abmat. The last 4 were with just the abmat. It may be that much harder with a little less height, but I was also getting tired.
Wednesday Feb 13, 2013 #
Yoga (Ashtanga) 1:30:00 [1]
Tuesday Feb 12, 2013 #
6 AM
Road Bike (Trainer) 1:05:06 [3] 15.3 mi (14.1 mph)
Carmichael's Cycling for Cadence - covered a mile more than last time I did this workout. Granted, I felt terrible from bad diet that day, but I'll take it!
6 PM
Strength Training 1:00:00 [3]
Warm-up - JJ, KB swings, goblet squats, crossover pushups, then tabata 16 of hollow rocks and supermans
Workout
3 rounds for time:
50 Double Unders
12 OHS RX was 95, I did 65
Time:10:31
Strength: Front Squat 80% 1RM - 120 lb
Every 3 minutes for 5 rounds, 3 lifts
Bonus- 3 rounds
2 strict pull-ups (negatives for me)
3 knees to elbows
4 toes to bar
Workout
3 rounds for time:
50 Double Unders
12 OHS RX was 95, I did 65
Time:10:31
Strength: Front Squat 80% 1RM - 120 lb
Every 3 minutes for 5 rounds, 3 lifts
Bonus- 3 rounds
2 strict pull-ups (negatives for me)
3 knees to elbows
4 toes to bar
Monday Feb 11, 2013 #
Strength Training 1:00:00 [3]
slept:7.5
Warm-up including barbell warmup with clean & jerk
Workout - "Grace"
30 Clean & Jerk - 95 lb
5:50 (Rx)
Made the board for this! 2nd place after Amy
Skill:
1 minute as many box jumps as possible (24" box)
0:30 rest
1 minute as many ring dips as possible (purple band)
0:30 rest
Repeat until 45 reps of each are achieved
Workout - "Grace"
30 Clean & Jerk - 95 lb
5:50 (Rx)
Made the board for this! 2nd place after Amy
Skill:
1 minute as many box jumps as possible (24" box)
0:30 rest
1 minute as many ring dips as possible (purple band)
0:30 rest
Repeat until 45 reps of each are achieved
Sunday Feb 10, 2013 #
XC Ski race (Gran Traverse Classic) 1:15:13 [4] 16.0 km (4:42 / km)
Oh, man, 50K is a KILLER. I didn't have anything left for today's race and it showed in my pace and my place. I didn't have very good glide, but at about 6K, I realized the right track was a lot faster than the middle track and that seemed to improve. Still, my hip flexors were yelling at me when I tried to stride and my lower back muscles were yelling when I tried to double pole, so there really wasn't a technique that I was adequately rested for.
So the other thing was that, probably as a result of being tired, I totally lost balance, teetered and then face planted on one of the hills at a pretty decent pace. It left bruises on both sides of my nose where my sunglasses were. I'm a bit funny looking now. Ha!
So the other thing was that, probably as a result of being tired, I totally lost balance, teetered and then face planted on one of the hills at a pretty decent pace. It left bruises on both sides of my nose where my sunglasses were. I'm a bit funny looking now. Ha!
Saturday Feb 9, 2013 #
XC Ski race (North American Vasa - ska) 3:59:00 [3] 47.0 km (5:05 / km)
slept:7.5
Vasa "50K" ski marathon, but it's really only about 47K from what I can tell (since the 42K marker is right after the "5K to go" sign" and that the last K marker is 46)
The plan was to go out slow and then speed up if I felt good. The first 10K was SLOW because it was really cold (about 5F) but it started to warm up pretty quickly after that and we started to get better glide. I got passed by Fran, who never beats me, about 8k in, but I ended up passing her back like she was standing still about 10K later. She was doing the 27K anyway, so can't really compare.
About 30K in, I felt pretty good and decided that I should try to push it a bit more. Unfortunately, this is approximately when I realized something was going awry in my left boot. I tried to stop and pull up my sock, but it didn't help. When I got to the finish, I found that the fabric of my insole was starting to separate and rolled up exactly where the blister was. So, new insoles it will be.
Overall, I ended up good and tired, even if I wasn't too happy with my time. Seems pretty slow considering the snow was only slow for the first bit. This was my longest skate race to date (breaking last week's record of 40K)
The plan was to go out slow and then speed up if I felt good. The first 10K was SLOW because it was really cold (about 5F) but it started to warm up pretty quickly after that and we started to get better glide. I got passed by Fran, who never beats me, about 8k in, but I ended up passing her back like she was standing still about 10K later. She was doing the 27K anyway, so can't really compare.
About 30K in, I felt pretty good and decided that I should try to push it a bit more. Unfortunately, this is approximately when I realized something was going awry in my left boot. I tried to stop and pull up my sock, but it didn't help. When I got to the finish, I found that the fabric of my insole was starting to separate and rolled up exactly where the blister was. So, new insoles it will be.
Overall, I ended up good and tired, even if I wasn't too happy with my time. Seems pretty slow considering the snow was only slow for the first bit. This was my longest skate race to date (breaking last week's record of 40K)
Thursday Feb 7, 2013 #
Strength Training 1:00:00 [3]
Dead lift 5 lifts Every 3 minutes x 5 rounds
Was supposed to be 75% of 1RM, but since mine is way too low and haven't tested since that was determined, I did 205 lb for the first 4 rounds and 215 for the last round. Felt challenging mostly on the grip, though.
Workout - wow, shoulders!
3 rounds for time:
3 overhead press (strict)
6 push press
9 push jerk
12 sumo deadlift high pull
Time: 6:26
Bonus:
Minute 1: 12 heavy KB swings (Russian) 70 lb
Minute 2: 5 toes to bar (did all 5 without re-gripping)
12 minutes (6 rounds of each)
Was supposed to be 75% of 1RM, but since mine is way too low and haven't tested since that was determined, I did 205 lb for the first 4 rounds and 215 for the last round. Felt challenging mostly on the grip, though.
Workout - wow, shoulders!
3 rounds for time:
3 overhead press (strict)
6 push press
9 push jerk
12 sumo deadlift high pull
Time: 6:26
Bonus:
Minute 1: 12 heavy KB swings (Russian) 70 lb
Minute 2: 5 toes to bar (did all 5 without re-gripping)
12 minutes (6 rounds of each)
Wednesday Feb 6, 2013 #
Yoga (Ashtanga) 1:30:00 [1]
slept:7.5
Interesting... went in congested and came out with clear sinuses. Must be all the nose breathing.
Tuesday Feb 5, 2013 #
Strength Training 1:00:00 [3]
slept:8.5
Strength:
5 Every 3 minutes (5 rounds)
Push Jerk - 95 lb (about 75% max)
Workout:
12 deadlifts (185 lb)
10 pullups (purple band)
5 rounds for time
11:23
I think that 185 was about right. It was hard, but manageable
"Bonus"
5 box jumps 20" box
every 0:20 for 3 minutes (9 rounds)
5 Every 3 minutes (5 rounds)
Push Jerk - 95 lb (about 75% max)
Workout:
12 deadlifts (185 lb)
10 pullups (purple band)
5 rounds for time
11:23
I think that 185 was about right. It was hard, but manageable
"Bonus"
5 box jumps 20" box
every 0:20 for 3 minutes (9 rounds)
Monday Feb 4, 2013 #
Note
slept:7.0 (sick)
Felt sick and achey today, so I decided to take the day off and go to bed early.
Sunday Feb 3, 2013 #
XC Ski race (MI Cup Sprints) 40:00 [3] 7.0 km (5:43 / km)
slept:8.5
Distance and time are approximate and include 3 race laps (1k each) and several warm-up laps/skiing back and forth on warm-up track
Format:
1K time trial for seeding
1K Semi-final (since there weren't enough women, they just did a semi-final without the middle heats)
1K final
I took 5th in the time trial. They took the top 3 from the heats, and I took 5th in the final. I was sore and tired from yesterday's 40K race. The warm-up laps were rough, but once they said "GO" things seemed better. I think I'm slowly improving at skate. One of these days, I'll beat the people I'm chasing right now and move on to new targets. I'm getting closer, it seems.
Format:
1K time trial for seeding
1K Semi-final (since there weren't enough women, they just did a semi-final without the middle heats)
1K final
I took 5th in the time trial. They took the top 3 from the heats, and I took 5th in the final. I was sore and tired from yesterday's 40K race. The warm-up laps were rough, but once they said "GO" things seemed better. I think I'm slowly improving at skate. One of these days, I'll beat the people I'm chasing right now and move on to new targets. I'm getting closer, it seems.
Saturday Feb 2, 2013 #
XC Ski race (White Pine Stampede) 3:01:24 [4] 40.0 km (4:32 / km)
slept:7.0
No HR - belt crapped out shortly after the start.
They got 12" of snow in the past two days. Despite their best efforts at grooming continuously, the trail was still quite soft, but better than I had expected. This was my first White Pine Stampede and the longest skate race I have ever done. The previous longest was 27K. I'd done a 51K classic, but that's different. Anyway, it went well, I wanted to pass Tracy, but she managed to stay out in front of me. The trail was BEAUTIFUL! The trees were loaded up with snow and everything was just magical looking. It was tough, but I survived. :)
They got 12" of snow in the past two days. Despite their best efforts at grooming continuously, the trail was still quite soft, but better than I had expected. This was my first White Pine Stampede and the longest skate race I have ever done. The previous longest was 27K. I'd done a 51K classic, but that's different. Anyway, it went well, I wanted to pass Tracy, but she managed to stay out in front of me. The trail was BEAUTIFUL! The trees were loaded up with snow and everything was just magical looking. It was tough, but I survived. :)
Friday Feb 1, 2013 #
8 AM
Road Bike (Trainer) 48:07 [3] 10.0 mi (12.5 mph)
ahr:126 slept:7.5
Easy recovery ride on the trainer.