Training Log Archive: silkychromeIn the 31 days ending Jan 31, 2014:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||||||||||||||||||||||||||
Friday Jan 31, 2014 #
9 PM
Run 10:55:22 [3] 40.3 mi (16:16 / mi) +9201ft 13:22 / mi
ahr:136 shoes: Hoka One One Stinson Trail W8
Aerie's. 5mi lap of mostly doubletrack, about 950' of climb.
Lap 1 1:14
Lap 2 1:10
Lap 3 1:16
Lap 4 1:13
Lap 5 1:27
Lap 6 1:16
Lap 7 1:18
Lap 8 1:19
pit times ranged from 2-9min depending on what had to get done. my parents were crewing for me so in general i was not in a hurry and took extra time to chat/take pics/etc.
comfortable temps, 30s, all night. started in Speedcrosses but the toe was unhappy, switched to the rehab shoe on Lap 2 and it was good enough to stay in. laps 1 and 2 i was in a weird place, really concerned about toe, and in general not talkative or optimistic. Carrie ran w me on lap 3, and turned my frown upside down. lap 5 i caught Dwayne and Adam and hiked the back half w them. lap 6 it started misting/freezing, super slick everywhere. lap 7 was thunder/lightning/hail/rain. gear was nails though so no worries! lap 8 was just gettin it done. i finally got desensitized to toe issue about lap 6 and was v pleased to discover legs were awesome. tired, sure, but ready and willing to work.
Jeff stormed the course for the overall win, 10 laps in 11:32. stud. David in 3rd w 8 laps. me in 4th overall about 1hr behind David. Dwayne and Adam w 30 miles each. pretty badass for 2 dudes who don't run!
http://www.plumfund.com/pf/teamnoah
http://silkychrome.blogspot.com/2014/02/emilys-epi...
Lap 1 1:14
Lap 2 1:10
Lap 3 1:16
Lap 4 1:13
Lap 5 1:27
Lap 6 1:16
Lap 7 1:18
Lap 8 1:19
pit times ranged from 2-9min depending on what had to get done. my parents were crewing for me so in general i was not in a hurry and took extra time to chat/take pics/etc.
comfortable temps, 30s, all night. started in Speedcrosses but the toe was unhappy, switched to the rehab shoe on Lap 2 and it was good enough to stay in. laps 1 and 2 i was in a weird place, really concerned about toe, and in general not talkative or optimistic. Carrie ran w me on lap 3, and turned my frown upside down. lap 5 i caught Dwayne and Adam and hiked the back half w them. lap 6 it started misting/freezing, super slick everywhere. lap 7 was thunder/lightning/hail/rain. gear was nails though so no worries! lap 8 was just gettin it done. i finally got desensitized to toe issue about lap 6 and was v pleased to discover legs were awesome. tired, sure, but ready and willing to work.
Jeff stormed the course for the overall win, 10 laps in 11:32. stud. David in 3rd w 8 laps. me in 4th overall about 1hr behind David. Dwayne and Adam w 30 miles each. pretty badass for 2 dudes who don't run!
http://www.plumfund.com/pf/teamnoah
http://silkychrome.blogspot.com/2014/02/emilys-epi...
Thursday Jan 30, 2014 #
Event: silkychrome turns 30
7 AM
Bike 9:04:14 [3] 115.66 mi (12.8 mph) +6753ft
ahr:143 max:185 shoes: LeMond Tourmalet
w Maria to start, 1.5 donuts each and then hit the road. cold but i wore my summer shoes bc they felt better on my toe, and i thought a 9hr ice bath would be beneficial. met Dwayne about 1.5hrs in, and then the party really started! made it to The Wolf about 10min behind schedule, but we needed some extra time there to warm up and modify my shoes (plastic bag, duct tape, oh yeah!). then hit the true West County roads for some awesome riding. love it out there. mega windy, and no pacelining (gotta get tough) slowed us down some. Dwayne gave me a super helpful lesson on riding frozen mud ruts on the Al Foster. then i missed a turn bombing down Ridge Rd that let to extra climb UP St. Paul, whoops! met Jeff riding the route backwards and rolled into TJ Wings about 45min later than planned due to wind/nav error. Peat met us there too!!!! but we skipped wings, shocker, and modified the route so that everyone could get to their cars with plenty of daylight. that meant up Marshall, through Kirkwood, onto Grant's Trail, then Jeff peeled off (happy bday to him too!!), then back to Maria's apt, she gave Dwayne a ride to his car, and i rolled on solo for the remaining 1.5ish hrs. stopped by PD for a quick bathroom break which was awesome! then down to the Arch and back. stoplights got annoying after rolling the whole morning. but, that is city riding. 8:20 moving time...and no idea where i can fit trainer time in this weekend!
felt pretty strong the whole day. ate less than normal but that is something i'm experimenting with. as usual my teammates came up big w great company and chat. stunner sunrise AND set. not a bad day to be on the bike!
http://www.plumfund.com/pf/teamnoah
http://silkychrome.blogspot.com/2014/01/emilys-epi...
felt pretty strong the whole day. ate less than normal but that is something i'm experimenting with. as usual my teammates came up big w great company and chat. stunner sunrise AND set. not a bad day to be on the bike!
http://www.plumfund.com/pf/teamnoah
http://silkychrome.blogspot.com/2014/01/emilys-epi...
Tuesday Jan 28, 2014 #
6 PM
Strength (PD) 1:00:00 [3]
WU:
10min row (2000m), foam roll, 3x5 wall squat, 2x10 air squat, 3x5 SDs, 3x20 GHD sit-up
THEN:
work up to heavy back squat (10x45#, 6x75#, 3x95#, 1x115#, 1x125#, 1x135#, 1x145#, 1x155# new PR)
THEN:
6x1 back squat @ 135#
THEN:
5 rounds of: row 150m fast (~1:50/500m pace for me), farmer hold 2x45#, OH hold 2x10#.
w Kimmy and Katie, two of the most talkative people ever. but in a fun way. i may have been able to go heavier on the back squat but it would have gotten ugly. i need to work on my technique a little more, being more powerful out of the bottom of the squat. happy to keep it under control for now. farmer holds at the end were hard, but OH holds EZ.
also posted POCAR report http://silkychrome.blogspot.com/
10min row (2000m), foam roll, 3x5 wall squat, 2x10 air squat, 3x5 SDs, 3x20 GHD sit-up
THEN:
work up to heavy back squat (10x45#, 6x75#, 3x95#, 1x115#, 1x125#, 1x135#, 1x145#, 1x155# new PR)
THEN:
6x1 back squat @ 135#
THEN:
5 rounds of: row 150m fast (~1:50/500m pace for me), farmer hold 2x45#, OH hold 2x10#.
w Kimmy and Katie, two of the most talkative people ever. but in a fun way. i may have been able to go heavier on the back squat but it would have gotten ugly. i need to work on my technique a little more, being more powerful out of the bottom of the squat. happy to keep it under control for now. farmer holds at the end were hard, but OH holds EZ.
also posted POCAR report http://silkychrome.blogspot.com/
Monday Jan 27, 2014 #
9 AM
Note
visit w podiatrist today. xrays clear, plus exam indicates probably not a stress fracture. yay! he took a look at my foot and thinks it's probably bursitis. inflammation of bursa sac is crowding the nerve causing pain. treatment = 6day course of oral steroids (methylprednisolone) and lots of icing. follow-up visit in 2wks.
i always get nervous going to a new doc bc it's hard to find one that understands endurance athletes. this guy (Dr Duddy) was pretty good. he seemed more curious about attempting a 12hr run than cynical, and didn't just jump to the "cortisone injection" conclusion.
also dropped my road bike off at Alpine Shop for some pre-bday love so no trainer time. wah.
i always get nervous going to a new doc bc it's hard to find one that understands endurance athletes. this guy (Dr Duddy) was pretty good. he seemed more curious about attempting a 12hr run than cynical, and didn't just jump to the "cortisone injection" conclusion.
also dropped my road bike off at Alpine Shop for some pre-bday love so no trainer time. wah.
Sunday Jan 26, 2014 #
11 AM
Bike 1:12:00 [3] 16.2 mi (13.5 mph) +720ft
ahr:134 shoes: LeMond Tourmalet
turned my frown from yesterday upside down today. super inspiring Team Noah dinner (w appearance by Peat!!) made it happen. again, teammates coming up BIG.
too hot for jerkduro today. hit the road w Maria to check out the 2nd half of the bday ride.
too hot for jerkduro today. hit the road w Maria to check out the 2nd half of the bday ride.
12 PM
Bike 3:17:00 [3] 44.5 mi (13.6 mph) +4000ft
ahr:134 shoes: LeMond Tourmalet
this section of the route has some good parts (4 Ridges Road, esp w a tailwind) and some not-as-good parts (traffic thru Gravois Bluffs) but overall all the turns are good and there are a few nice punchy climbs after mile 100 to shred everyone's legs.
Saturday Jan 25, 2014 #
2 PM
Bike (Trainer) 1:20:00 [3]
ahr:150 shoes: LeMond Tourmalet
extreme lack of mojo. pity party.
Friday Jan 24, 2014 #
5 AM
Bike (Trainer) 1:00:00 [3]
ahr:143 shoes: LeMond Tourmalet
THTCAB trainer ride before class.
WU: 10min EZ
MAIN: 6x6min on, 2min off (first 3 @ 150W, second 3 @ 155W)
CD: 2min EZ
toe felt better this morning!
WU: 10min EZ
MAIN: 6x6min on, 2min off (first 3 @ 150W, second 3 @ 155W)
CD: 2min EZ
toe felt better this morning!
6 PM
Strength (PD FYF) 1:00:00 [3]
shoes: bare feet!
WU:
5min AD, 2x5 wall squat, 2x10 air squat, 2x5 goblet squat 25#, foam roll.
THEN:
10x45# back squat w dead stop.
THEN:
10 rounds of: 10x95# back squat w dead stop, 20sec skierg sprint, 20sec row sprint, rest.
CD:
2x50 bike crunch.
the row sprint was a sled push for everyone else but my toe made me modify. also skipped jump squats in WU. fun crew tonight. i shared a squat rack w Wenqui and girl is NAILS.
5min AD, 2x5 wall squat, 2x10 air squat, 2x5 goblet squat 25#, foam roll.
THEN:
10x45# back squat w dead stop.
THEN:
10 rounds of: 10x95# back squat w dead stop, 20sec skierg sprint, 20sec row sprint, rest.
CD:
2x50 bike crunch.
the row sprint was a sled push for everyone else but my toe made me modify. also skipped jump squats in WU. fun crew tonight. i shared a squat rack w Wenqui and girl is NAILS.
Thursday Jan 23, 2014 #
Note
what does a tapering/injured girl do with newfound extra time? blog, of course.
http://silkychrome.blogspot.com/
http://silkychrome.blogspot.com/
Wednesday Jan 22, 2014 #
7 AM
Note
went to run this morning...no go. im altering my stride to avoid nerve issue in L pinkie toe. boooo. i think maybe neuroma?
5 PM
Strength (PD) 45:00 [3]
shoes: bare feet!
WU:
5min row (1000m), foam roll, 2x10 air squat, 5x5 goblet squat 2sec hold, 2x10 KB swing (25#, 35#).
THEN:
"goblet squat marathon"
2 rounds of: 10x15#, 8x20#, 6x25#, 4x36#, 2x45#, rest.
THEN:
10 rounds of: 100m fast skierg, then do 5 push-ups inside 90sec rest.
my times for the skis were around 25-27sec. did the entire workout w no shoes which helps the toe.
5min row (1000m), foam roll, 2x10 air squat, 5x5 goblet squat 2sec hold, 2x10 KB swing (25#, 35#).
THEN:
"goblet squat marathon"
2 rounds of: 10x15#, 8x20#, 6x25#, 4x36#, 2x45#, rest.
THEN:
10 rounds of: 100m fast skierg, then do 5 push-ups inside 90sec rest.
my times for the skis were around 25-27sec. did the entire workout w no shoes which helps the toe.
7 PM
Note
called masseuse Alice who saw me through IM build. thankfully she had an opening tonight so i took it. i haven't seen her in more than a year but within 30 seconds of walking in, my bare foot was in her hards and we were discussing options. i didn't expect any pain to go away but just wanted to get my body in alignment to reduce any additional inflammation triggers. great chat, and a good dose of perspective. i could theoretically rest for the next 8 days and probably be fine for turning 30. we shall see.
Tuesday Jan 21, 2014 #
6 AM
Strength (PD) 1:00:00 [3]
shoes: NB WT10 v2 Minimus Trail W9
WU:
5min row (1000m), foam roll, 2x5 wall squat, 2x20m lunge, 3x10 KB swing @ 20#-25#-36#, 2x10 SDs.
THEN:
work up to heavy OHS (for me, 10x35#, 6x45#, 3x55#, 1x65#)
6x3 OHS @45#
THEN:
4 rounds of: 4xSLOB squat, 4xSots press (2 air, 2 10#), 20sec AD sprint 500-600W, rest.
the mechanics of the OHS are really difficult for me. need more low core/back and shoulder strength. i had to ditch the bar a few times when my L shoulder wimped out. good thing about PD is that failure is acceptable, expected, and encouraged.
foam rolled the crap out of my calves last night/this morning and seemed to help the L pinkie toe a little bit.
5min row (1000m), foam roll, 2x5 wall squat, 2x20m lunge, 3x10 KB swing @ 20#-25#-36#, 2x10 SDs.
THEN:
work up to heavy OHS (for me, 10x35#, 6x45#, 3x55#, 1x65#)
6x3 OHS @45#
THEN:
4 rounds of: 4xSLOB squat, 4xSots press (2 air, 2 10#), 20sec AD sprint 500-600W, rest.
the mechanics of the OHS are really difficult for me. need more low core/back and shoulder strength. i had to ditch the bar a few times when my L shoulder wimped out. good thing about PD is that failure is acceptable, expected, and encouraged.
foam rolled the crap out of my calves last night/this morning and seemed to help the L pinkie toe a little bit.
6 PM
Bike (Trainer) 1:40:00 [3]
ahr:137 shoes: LeMond Tourmalet
something about this set makes me happy and motivated. it is the Goldilocks of mid-week trainer sets...not too EZ, not too hard, not too short, not too long, but just solid, unboring work.
20min EZ warm up, then
2x(15min@145W, 10min@150W, 5min@155W) w 1min rest for all, then
15min EZ cool down
also way better HR/W numbers than last time.
20min EZ warm up, then
2x(15min@145W, 10min@150W, 5min@155W) w 1min rest for all, then
15min EZ cool down
also way better HR/W numbers than last time.
Monday Jan 20, 2014 #
7 AM
Bike (Trainer) 45:00 [2]
ahr:128 shoes: LeMond Tourmalet
EZ 100W recovery spin. legs feel pretty good but i can tell my immune system is teetering on the edge of the bucket. thankfully all of the pre-bday hard stuff is done, now just time for recovery.
definitely something wrong w my L pinkie and 4th toes. i think they are just slightly more squished in the newer cascadias and during POCAR became bruised, also perhaps some nerve issue bc they are tingly w a certain type of pressure. going to pay very close attention in the next few days.
definitely something wrong w my L pinkie and 4th toes. i think they are just slightly more squished in the newer cascadias and during POCAR became bruised, also perhaps some nerve issue bc they are tingly w a certain type of pressure. going to pay very close attention in the next few days.
7 PM
Bike (Trainer) 45:00 [2]
ahr:113 shoes: LeMond Tourmalet
another 100W recovery spin on the trainer. except this one was 15 beats lower. huh.
toes still twitchy. uncomfortable.
toes still twitchy. uncomfortable.
Saturday Jan 18, 2014 #
9 AM
Orienteer 11:33:00 [3] 36.5 mi (18:59 / mi) +5657ft 16:33 / mi
ahr:136 shoes: Brooks Cascadia W9 blue
POCAR w Jeff, David, Rachel, and Mike. Such a fun day. Shorter race than normal but we didn't care since our cabin is awesome! 2 missing controls plus a cutesy guessing game made things a bit dicey but we ended up w the win when Mattias' team had some nav errors. Was super spot on w my clothes and very comfortable all day. Can't say enough how fun it was to race w the 'whackers!! Day of a million laughs.
http://silkychrome.blogspot.com/2014/01/race-repor...
http://silkychrome.blogspot.com/2014/01/race-repor...
Friday Jan 17, 2014 #
Note
(rest day)
travel to IN! time to morph into Al's Bush Shop for Whackers!
Thursday Jan 16, 2014 #
5 AM
Run 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Brooks PureGrit M7.5
to FPVC. forgot to charge Rover last night. so just guessing here, but probably pretty close.
6 AM
Run 59:00 [3] 6.5 mi (9:05 / mi)
shoes: Brooks PureGrit M7.5
normal loop around FP, w 6 people! good crew! fresh snow too.
7 AM
Run 20:00 [3] 2.0 mi (10:00 / mi)
shoes: Brooks PureGrit M7.5
no extra miles today, bc of POCAR.
3 PM
Strength (PD) 1:00:00 [3]
shoes: NB WT10 v2 Minimus Trail W9
WU:
5min row (1000m), foam roll, 3x5 wall squat, 2x10 air squat, 2x10 SDs, 2x5 SLOB squat.
THEN:
work up to heavy front squat (10x45#, 5x75#, 2x95#, 1x115#, 1x125#, 1x135#)
6x1 at 120#
THEN:
5 rounds of: 6 onto box lunges 10#, 4 SLOB squat, 100m all-out row (23.4, 21.8, 22.9, 22.5, 22.1)
CD:
5min row (900m)
good sesh, focused, PR front squat (body weight!!). although my sprint row is totally gangnam-style!
http://youtu.be/9bZkp7q19f0?t=1m15s
5min row (1000m), foam roll, 3x5 wall squat, 2x10 air squat, 2x10 SDs, 2x5 SLOB squat.
THEN:
work up to heavy front squat (10x45#, 5x75#, 2x95#, 1x115#, 1x125#, 1x135#)
6x1 at 120#
THEN:
5 rounds of: 6 onto box lunges 10#, 4 SLOB squat, 100m all-out row (23.4, 21.8, 22.9, 22.5, 22.1)
CD:
5min row (900m)
good sesh, focused, PR front squat (body weight!!). although my sprint row is totally gangnam-style!
http://youtu.be/9bZkp7q19f0?t=1m15s
Wednesday Jan 15, 2014 #
7 AM
Run 56:00 [3] 5.2 mi (10:46 / mi) +200ft 10:23 / mi
ahr:142 shoes: Brooks Racer ST U8 #2
EZ jog back to pick up car. legs feeling great!
Tuesday Jan 14, 2014 #
7 AM
Bike (commute) 45:00 [2] 9.5 mi (12.7 mph)
shoes: Peugeot SS
EZ to the dr office (regular check-up, i am indeed alive) and then to work. was supposed to lift early at PD but MO got sick and couldn't meet me. bummed, but a little extra recovery never hurt anyone.
6 PM
Bike (commute) 50:00 [2] 9.2 mi (11.0 mph)
shoes: Peugeot SS
stressball day at work. glad to have the chance to ride home, even if it was super windy.
Monday Jan 13, 2014 #
8 PM
Run 59:00 [3] 5.3 mi (11:08 / mi) +180ft 10:47 / mi
ahr:130 shoes: Brooks Racer ST U8 #2
procrastination station! had to drop the car off at the shop, and then ran home. kept things supa EZ but pleased w how legs feel - heavy for sure but not sore. i was a little worried after how awful they felt saturday post-non-race.
Sunday Jan 12, 2014 #
8 AM
Bike 6:30:00 [3] 93.0 mi (14.3 mph) +6997ft
ahr:128 shoes: LeMond Tourmalet
the big ride w Team Noah: Dwayne, Maria, and Adam. some other Dogfish guys too but they were soon off the front. perfect day. i was dragging at the start and the crew nicely waited for me at the turns. then after 2-3 hours of continuously stuffing my face w food, things came back on board and finished up the ride feeling good. so lucky to be a part of this team. they inspire me greatly.
garmin connect won't DL the file, so i'm just guessing on the "moving time" - we were out there for 7.5hrs but had several leisurely stops.
just a brief mention, since this is what my birthday adventure is fundraising for, that you can donate to Team Noah here: http://www.plumfund.com/pf/teamnoah
more info: http://silkychrome.blogspot.com/2014/01/emilys-epi...
garmin connect won't DL the file, so i'm just guessing on the "moving time" - we were out there for 7.5hrs but had several leisurely stops.
just a brief mention, since this is what my birthday adventure is fundraising for, that you can donate to Team Noah here: http://www.plumfund.com/pf/teamnoah
more info: http://silkychrome.blogspot.com/2014/01/emilys-epi...
Saturday Jan 11, 2014 #
Event: the SHITR
12 PM
Bike 36:00 [3] 3.7 mi (6.2 mph) +100ft
ahr:127 shoes: Raleigh XXIX SS
pimp my singlespeed! picked it up from The Hub and had to try out the new rig. snowy singletrack at FP, tough going, but i am going to learn so much from this bike.
2 PM
Run 2:01:00 [3] 11.8 mi (10:15 / mi) +600ft 9:47 / mi
ahr:147 shoes: Brooks Cascadia W9 blue
pre-run of the SHITR course because today was long run day. golden hour. very awesome out there, despite near-constant slush.
5 PM
Run 1:32:00 [5] 11.1 mi (8:17 / mi) +530ft 7:56 / mi
ahr:173 shoes: Brooks Cascadia W9 blue
and then the non-race. there was a men's/women's prime for the first to the top of the Mound. i never go for primes intentionally but once Chuck said "GO!" i went into race mode and ended up getting it, despite Jeff's best efforts to tackle me away from the flag. then on the Hamburg caught up to Jeff and David and chatted w D as J pulled away. my batteries went out but D helped me change them as we ran. then ebuckley joined us and we all had a nice chat as we cruised the first half of the out-n-back course. turned around, D pulled a ripcord, and ebuckley and i charged up the hill. continued to push the pace all the way home. legs hurting but also feeling strong like a buffalo! fastest female SHITR for 2nd year in a row!
http://www.flickr.com/photos/103902132@N04/sets/72...
http://www.flickr.com/photos/103902132@N04/sets/72...
7 PM
Run 35:00 [2] 2.7 mi (12:58 / mi) +60ft 12:42 / mi
ahr:131 shoes: Brooks Cascadia W9 blue
oh this hurt. jogged w Jeff and David to meet Carrie on the course and then run her in. shuh-fle!
secretly i wanted a marathon today, i even did a lap of the parking lot after we got back. but i looked at the garmin, it said "25.6" and i couldn't see how another 0.6mi on sore legs would gain me any fitness. so shut it down.
secretly i wanted a marathon today, i even did a lap of the parking lot after we got back. but i looked at the garmin, it said "25.6" and i couldn't see how another 0.6mi on sore legs would gain me any fitness. so shut it down.
Friday Jan 10, 2014 #
Note
attending a leadership class at SIUE for the next 9 fridays. for today we had to do a Myers-Briggs test which i've done several times previously, but for the first time ever i tested as "introvert"! i don't disagree though.
http://www.humanmetrics.com/cgi-win/JTypes1.htm
ISTJ.
http://www.humanmetrics.com/cgi-win/JTypes1.htm
ISTJ.
6 PM
Strength (PD FYF) 1:00:00 [3]
shoes: NB WT10 v2 Minimus Trail W9
WU:
10min row, 10min carry stuff, foam roll.
THEN:
4x20sec/10sec air squat/parallel hold
4x20sec/10sec push press/OH hold (10# DBs)
THEN:
3 rounds: 20x back squat @ 45#, 55#, 65# w 20m/70# sled push and 20m/70# sled pull in btwn each set
2 rounds: 15x back squat @ 75#, 85# w 20m/140# sled push and 20m/140# sled pull in btwn each set
1 round: 10x back squat @ 95# w 20m/150# sled push and 20m/150# sled pull in btwn each set
THEN:
2000m row relay (i ended up doing 3x30sec pretty much all out)
CD:
EZ 20m/150# sled pull and putting everything away.
i love sled pulls! one of the girls did hers resembling a backpack and now that's how i will do mine - so relatable to AR!
10min row, 10min carry stuff, foam roll.
THEN:
4x20sec/10sec air squat/parallel hold
4x20sec/10sec push press/OH hold (10# DBs)
THEN:
3 rounds: 20x back squat @ 45#, 55#, 65# w 20m/70# sled push and 20m/70# sled pull in btwn each set
2 rounds: 15x back squat @ 75#, 85# w 20m/140# sled push and 20m/140# sled pull in btwn each set
1 round: 10x back squat @ 95# w 20m/150# sled push and 20m/150# sled pull in btwn each set
THEN:
2000m row relay (i ended up doing 3x30sec pretty much all out)
CD:
EZ 20m/150# sled pull and putting everything away.
i love sled pulls! one of the girls did hers resembling a backpack and now that's how i will do mine - so relatable to AR!
Thursday Jan 9, 2014 #
5 AM
Run 24:00 [3] 2.4 mi (10:00 / mi)
shoes: Brooks Cascadia W9 blue
woke up to MOAR SNOW. srsly, STL. not amused.
but ran over to FPVC anyway to meet the crew. HR all wonky and GPS didn't pick up right away.
but ran over to FPVC anyway to meet the crew. HR all wonky and GPS didn't pick up right away.
6 AM
Run 59:00 [3] 5.8 mi (10:10 / mi) +160ft 9:55 / mi
ahr:148 shoes: Brooks Cascadia W9 blue
modified version of the normal loop w TJ and Devin. they wanted to stay on plowed paths/roads and i didn't mind that at all.
7 AM
Run 50:00 [3] 4.5 mi (11:07 / mi) +190ft 10:41 / mi
ahr:145 shoes: Brooks Cascadia W9 blue
then a few extra miles on the way home. rather beautiful in the park. passed a group of 3 old dudes walking and heard a snippet of their conversation "I feel illuminated!" and channeled that happy thought all the way home.
5 PM
Yoga 1:00:00 [1]
tons of hamsting work. oooooooeee!
Wednesday Jan 8, 2014 #
10 AM
Orienteer 1:59:00 [3] 7.5 mi (15:52 / mi) +1200ft 13:47 / mi
13c shoes: Salomon Speedcross 3 W9
at Babler, vetting the red/green courses for Yvonne w KP. about 4-6" of snow all over except a few plowed roads and trails w gator tracks. kept the effort on the easy side and the nav clean-ish, some mistakes here and there but fun to bounce ideas off kyle. we split up on 3 route choices, score: KP 1, EK 1, map 1. super fun morning!
6 PM
Strength (PD) 45:00 [3]
shoes: NB WT10 v2 Minimus Trail W9
short sesh tonight. tons of people in the gym and evidently it was 70s/80s music night. let's boogie.
WU:
5min AD, foam roll, 2x5 wall squat, 2x10 air squat, 2x10 SDs.
THEN:
squat/sled relay. basically i did 19-17-15-13-11-9-7-5-3-1 goblet squats (25# KB) w a sled push (20m, 50#) after each set. rest was while my teammate did the evens g-squats. good stuff.
THEN:
5x20 GHD sit-ups, 4x30/30 push press (2x8# DBs)
WU:
5min AD, foam roll, 2x5 wall squat, 2x10 air squat, 2x10 SDs.
THEN:
squat/sled relay. basically i did 19-17-15-13-11-9-7-5-3-1 goblet squats (25# KB) w a sled push (20m, 50#) after each set. rest was while my teammate did the evens g-squats. good stuff.
THEN:
5x20 GHD sit-ups, 4x30/30 push press (2x8# DBs)
Tuesday Jan 7, 2014 #
6 AM
Bike (Trainer) 1:40:00 [3]
ahr:149 shoes: LeMond Tourmalet
feeling super motivated so a focused set this morning:
20min EZ warm up, then
2x(15min@145W, 10min@150W, 5min@155W) w 1min rest for all, then
15min EZ cool down
crushed it!
20min EZ warm up, then
2x(15min@145W, 10min@150W, 5min@155W) w 1min rest for all, then
15min EZ cool down
crushed it!
5 PM
Run 47:00 [3] 3.8 mi (12:22 / mi) +200ft 11:47 / mi
ahr:153 shoes: Brooks Cascadia W9 black (w sc
shorty run w KyleRPeter in FP. full of drama: attacking trees, dripping blood, attempted robbery, masked friends, and a sweet sled run down Art Hill. oh yeah! deep snow at times but fun to get out in temps over 20F, and great company.
Monday Jan 6, 2014 #
9 AM
Yowsa!! 1:00:00 [2]
about 12" of pow pow! really out there for 2hr but going to exercise some restraint and log 1. my LL is AWOL so scrounged a plastic rake and metal dirt shovel from the basement. with the help of my neighbor Mark, got my car unstuck and cleared a good chunk of the driveway. and the sidewalk. and another neighbor's car. pay it forward!
6 PM
Run (Tready) 45:00 [3] 4.5 mi (10:00 / mi)
shoes: Brooks Racer ST U8 #2
cold here now! hit the work gym with the attackpointer formerly known as Tico. super good chat!
Sunday Jan 5, 2014 #
9 AM
Run 3:03:00 [3] 13.6 mi (13:27 / mi) +2000ft 11:49 / mi
ahr:147 shoes: Brooks Cascadia W9 blue
snowstorm in STL today. but we are crazy, needed a long run, and are proficient at driving in snow. we planned for 4hr/20+mi but after it took us 1:40 to run 6.5mi, we re-evaluated and settled for one out-n-back of Chubb. hard work in the snow. our tracks were nearly drifted in when we returned. i did not feel great physically, but mentally fine w the slog so we got er done. difficult drive home, took me three attempts to make it up the exit ramp and now my car is stuck in the driveway! but at least it's out of the way.
1 PM
Yowsa!! 5:00 [3]
a pre-emptive sesh before trying to park in my driveway - only partial success.
2 PM
Bike 50:00 [3]
ahr:131 shoes: LeMond Tourmalet
making up for a bit of lost time, and re-checking HR/W numbers. way better than Friday. relieved!
Saturday Jan 4, 2014 #
10 AM
Bike 1:57:00 [3] 18.0 mi (9.2 mph) +600ft
ahr:131 shoes: Niner Air9
chill snowy ride at CW w Jeff, David, and Carrie. no real agenda except spinning around and avoiding the melty trails. flats, illegal, stinging nettle, al foster, bluffview, al foster, and back. bluffview was an absolute tightrope - off camber + snow = slip-n-slide!
when we were starting, OT's group was finishing. he rolls up to his car and proceeds to take 4-5 pieces of RAW DEER MEAT out of his jersey pocket. he threw a couple at me and i freaked!! i mean who does that!! evidently his group found the fresh deer carcass on their ride and he wanted to make a stew.
when we were starting, OT's group was finishing. he rolls up to his car and proceeds to take 4-5 pieces of RAW DEER MEAT out of his jersey pocket. he threw a couple at me and i freaked!! i mean who does that!! evidently his group found the fresh deer carcass on their ride and he wanted to make a stew.
1 PM
Run 56:00 [3] 5.1 mi (10:59 / mi) +500ft 10:03 / mi
ahr:152 shoes: Brooks Cascadia W9 blue
solo slushy run at CW. up grotpeter, roller coaster, justin's, lone wolf and down the backside.
spent a lot of time in thought about how i'm responding to increased strength stuff. it's clear to me that my body is completely thrown for a loop with the different demands. my neuromuscular systems were melted on NYE after all of the dead lifts. but good thing is i can dedicate time/non-energy to recovery so able to keep the aerobic training rolling right along.
"It's not random. It's not whatever-the-fuck. It's planned and executed and tested and modified along the way because there is no such thing as a shortcut or a free lunch, and no way to evade hard, intelligent work."
Mark Twight
spent a lot of time in thought about how i'm responding to increased strength stuff. it's clear to me that my body is completely thrown for a loop with the different demands. my neuromuscular systems were melted on NYE after all of the dead lifts. but good thing is i can dedicate time/non-energy to recovery so able to keep the aerobic training rolling right along.
"It's not random. It's not whatever-the-fuck. It's planned and executed and tested and modified along the way because there is no such thing as a shortcut or a free lunch, and no way to evade hard, intelligent work."
Mark Twight
Friday Jan 3, 2014 #
7 AM
Bike (Trainer) 1:31:00 [3]
ahr:144 shoes: LeMond Tourmalet
with a purpose this morning. but numbers weren't matching up well (HR too high for 140W) so skipped last 20min interval, which would have been @145W.
9 AM
Run (Brick) 30:00 [3] 3.0 mi (10:00 / mi) +100ft 9:42 / mi
ahr:149 shoes: Brooks Racer ST U8 #2
complete change of kit and out the door. c-c-c-cold!
6 PM
Strength (PD FYF) 1:00:00 [3]
shoes: NB WT10 v2 Minimus Trail W9
7 people tonight!
WU:
5min carry stuff, foam roll, 2x10 air squat, 2x5 jump squat, 3x3 knee or tuck jump, 3x sprint starts.
THEN:
3 rounds: 5sec isometric squat push, 15m sprint, rest. (my times were 2.61, 2.60. 2.60)
THEN:
work up to heavy split jerk (95# for me)
3 rounds of: 3x split jerk 75#, 5x renegade (wo)man-maker 2x10# DBs, 30sec row, rest.
THEN:
10->1 box step-up ladder race, 18", girls had 25# each (boys had 50#). we won!
it is soooo obvious that i have no fast-twitch skills! pretty hilarious actually! fun to learn the split jerk though and work through my fear of OH lifts. "don't think just do"
WU:
5min carry stuff, foam roll, 2x10 air squat, 2x5 jump squat, 3x3 knee or tuck jump, 3x sprint starts.
THEN:
3 rounds: 5sec isometric squat push, 15m sprint, rest. (my times were 2.61, 2.60. 2.60)
THEN:
work up to heavy split jerk (95# for me)
3 rounds of: 3x split jerk 75#, 5x renegade (wo)man-maker 2x10# DBs, 30sec row, rest.
THEN:
10->1 box step-up ladder race, 18", girls had 25# each (boys had 50#). we won!
it is soooo obvious that i have no fast-twitch skills! pretty hilarious actually! fun to learn the split jerk though and work through my fear of OH lifts. "don't think just do"
Thursday Jan 2, 2014 #
7 PM
Bike (Trainer) 15:00 [2]
shoes: LeMond Tourmalet
15min and my heart wasn't in it. went to sleep.
Wednesday Jan 1, 2014 #
11 AM
Bike 1:55:00 [3] 16.2 mi (8.5 mph) +1200ft
ahr:143 shoes: Niner Air9
Ranch Ride!! so fun. rolled out w group of chicks almost last in the (huge) group and gradually made our way thru the slower people. second half was time to shred! i rode a super awesome rock face! then Casey broke his RD about 1mi from the finish (luckily the hanger only) so we leisurely-y turned it into a SS and rode him in.
7 PM
Run 2:14:00 [3] 14.1 mi (9:30 / mi) +400ft 9:15 / mi
ahr:140 shoes: Brooks Racer ST U8 #2
on the ride home i told the boys i had a wild hair to run 14mi tonight (for symmetry's sake...it's only fair to run 14mi on the first day of 2014 if you ran 13 miles on the last day of 2013). Jeff thought that sounded fun too so we met up for a South City jaunt. chose a route based loosely on BRR's Mon Night Run but with several detours to check out Christmas lights. weather got sort of nasty in last 2 miles, and my stomach turned sour, but we made it!