Training Log Archive: silkychromeIn the 7 days ending Mar 2, 2014:
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Saturday Mar 1, 2014 #
Event: BRAWL 24h Training Event
8 AM
Adventure Race (non-race) 20:00:00 [3] 92.0 mi (13:03 / mi) +18000ft 11:00 / mi
w kylerpeter, beantown, jpopilsky, and abelynb. a pretty hard course physically. i am currently destroyed, in a good way.
BIKE 1, 0810-1300, 26mi, +4750' (~3hr ride time)
start in Deer Park, Fairfax, CA. mostly fire roads for this section. beautiful day, totally stoke-worthy terrain plus awesome company. then a big bummer when abelynb hit a rut on a smokin-fast descent and broke collarbone! she hung tough and hiked out the 2mi for vehicle pick-up. the ride along bolinas ridge was amazors and descent even more so, the segslayer flew and i just enjoyed the ride.
TREK 1, 1300-1930, 28mi, +4900'
with all of my toe issues/lack of running i was quite worried about this. some foot twingles (twinge + niggle) in the first hour but then everything settled down and i was able to move fine. again, the terrain was incredible/humbling/inspiring, especially the first beach run. feet/legs were pretty tender towards the end but pushed through.
TA 2, 1930-2000, eating burritos
BIKE 2, 2030-0420, 42mi, +8600'
had a hard time getting going on this, too much burrito in my belly and not enough blood in my muscles! they finally started turning over but terrain was really physical so still lots of hike a bike for me. legs got pretty tired but mentally i was 100% so enjoyed the destruction.
i am really pleased with how everything went for me. made some early season logistic mistakes w water planning and batteries but the boys helped me out. gear and clothes all solid. incredible experience - thanks Tecnu!
http://silkychrome.blogspot.com/2014/03/non-race-r...
BIKE 1, 0810-1300, 26mi, +4750' (~3hr ride time)
start in Deer Park, Fairfax, CA. mostly fire roads for this section. beautiful day, totally stoke-worthy terrain plus awesome company. then a big bummer when abelynb hit a rut on a smokin-fast descent and broke collarbone! she hung tough and hiked out the 2mi for vehicle pick-up. the ride along bolinas ridge was amazors and descent even more so, the segslayer flew and i just enjoyed the ride.
TREK 1, 1300-1930, 28mi, +4900'
with all of my toe issues/lack of running i was quite worried about this. some foot twingles (twinge + niggle) in the first hour but then everything settled down and i was able to move fine. again, the terrain was incredible/humbling/inspiring, especially the first beach run. feet/legs were pretty tender towards the end but pushed through.
TA 2, 1930-2000, eating burritos
BIKE 2, 2030-0420, 42mi, +8600'
had a hard time getting going on this, too much burrito in my belly and not enough blood in my muscles! they finally started turning over but terrain was really physical so still lots of hike a bike for me. legs got pretty tired but mentally i was 100% so enjoyed the destruction.
i am really pleased with how everything went for me. made some early season logistic mistakes w water planning and batteries but the boys helped me out. gear and clothes all solid. incredible experience - thanks Tecnu!
http://silkychrome.blogspot.com/2014/03/non-race-r...
Friday Feb 28, 2014 #
5 AM
Swim (SCY Masters) 1:00:00 [3] 1.7 mi (1.7 mph)
cold pool this am, but lots of EZ schwimmy w short rest so stayed sorta warm.
Thursday Feb 27, 2014 #
5 AM
Run 19:00 [3] 2.1 mi (9:03 / mi) +100ft 8:39 / mi
shoes: Brooks Cascadia M7.5 green I
jog over to FPVC to meet the group. trying the spacer w cascadias + SFOF insole.
6 AM
Run 24:00 [3] 2.6 mi (9:14 / mi) +100ft 8:54 / mi
shoes: Brooks Cascadia M7.5 green I
then peeled off early.
9 AM
Note
ultrasound #2: 5min at 10.0 Watts
Wednesday Feb 26, 2014 #
6 AM
Strength (PD) 1:00:00 [3]
WU:
10min row, foam roll progression, 2x10 air squat, 2x5 SLOB squat, 2x10 SD, 2x10 air OHS, 2x5 air SOTS press.
THEN:
3x20 DL 75#
THEN:
work up to heavy barbell strict press (10x45#, 5x55#, 3x60#)
5x3 strict press 50#
THEN:
5 rounds of: 10x walking lunge + push press w 35# bar
CD:
2x50 bicycle crunch, foam roll, PT.
EZ on the legs, and trying to beef up my chicken arms! i could still feel the push-ups from FYF. bawk bawk.
10min row, foam roll progression, 2x10 air squat, 2x5 SLOB squat, 2x10 SD, 2x10 air OHS, 2x5 air SOTS press.
THEN:
3x20 DL 75#
THEN:
work up to heavy barbell strict press (10x45#, 5x55#, 3x60#)
5x3 strict press 50#
THEN:
5 rounds of: 10x walking lunge + push press w 35# bar
CD:
2x50 bicycle crunch, foam roll, PT.
EZ on the legs, and trying to beef up my chicken arms! i could still feel the push-ups from FYF. bawk bawk.
7 PM
Run 30:00 [3] 3.1 mi (9:41 / mi) +250ft 8:59 / mi
shoes: Brooks Cascadia M7.5 green I
to the Depots for supplies. i am def sick of "winter", but really 20F is a pretty nice temp for running.
Tuesday Feb 25, 2014 #
7 AM
Run 45:00 [3] 4.3 mi (10:28 / mi)
shoes: Brooks Cascadia M7.5 green I
EZ jog. started this in the hokas (factory insole) because, i don't know. toe hurt. thankfully that knocked some sense into me and i returned to my apt and switched into cascadias + SFOF insole. better - maybe even slightly less discomfort than yesterday!
1 PM
Note
I had dinner w Elena on Saturday and told her my toe saga, she told me to come in to ProRehab and she would help me out. so today I visited and we checked just about every lower extremity joint for irregularities and did some gait analysis (barefoot on the tready and w cascadias). good news - nothing is horribly wrong. hip flexors and big toes are super tight and glutes/IT need to be stronger. so i got a list of PT-type stuff to do, things i don't really enjoy but i don't (didn't) enjoy not running, either.
7 PM
Bike (Trainer) 1:40:00 [3]
ahr:138 shoes: LeMond Tourmalet
my fav set. while watching a movie about my fav animal. good stuff.
Monday Feb 24, 2014 #
7 AM
Run 31:00 [3] 3.0 mi (10:20 / mi) +150ft 9:52 / mi
shoes: Brooks Cascadia M7.5 green I
Cascadia M7.5 + SFOF insole
i think we have a winner? shooting toe pains have been gradually decreasing this last week, and today's run was just a dull bruise-like pain which is infinitely easier to deal with. plus i like the confidence of using cascadias, my feet know them for better or for worse. the insole needs to be tweaked a little but i'm liking my chances.
i think we have a winner? shooting toe pains have been gradually decreasing this last week, and today's run was just a dull bruise-like pain which is infinitely easier to deal with. plus i like the confidence of using cascadias, my feet know them for better or for worse. the insole needs to be tweaked a little but i'm liking my chances.
10 AM
Note
Dr. Duddy now recommends ultrasound (increase blood flow to joint/area) so we did 3min and will go back 3 more times in next 2wks. he also gave me some toe sleeves for cushion. things are getting better little by little.
5 PM
Strength (PD) 1:00:00 [3]
WU:
10min row, foam roll w new toys!, 3x5 wall squat, 2x10 air squat, 2x5 SLOB squat, 3x10 RDL w 35# KB.
THEN:
work up to heavy front squat (10x45#, 8x75#, 6x95#, 4x105#, 2x115#)
5 rounds of: 3x front squat 95# pause 3sec at parallel, 5x split jump each leg, rest.
THEN:
3x250m row for time, full rest (57.2, 57.4, 56.9)
CD:
5x30sec FLR
nothing crazy, just gettin er done. felt great and stronger as the front squat holds progressed. the last row i focused on upright posture and using my back more, it helped!
10min row, foam roll w new toys!, 3x5 wall squat, 2x10 air squat, 2x5 SLOB squat, 3x10 RDL w 35# KB.
THEN:
work up to heavy front squat (10x45#, 8x75#, 6x95#, 4x105#, 2x115#)
5 rounds of: 3x front squat 95# pause 3sec at parallel, 5x split jump each leg, rest.
THEN:
3x250m row for time, full rest (57.2, 57.4, 56.9)
CD:
5x30sec FLR
nothing crazy, just gettin er done. felt great and stronger as the front squat holds progressed. the last row i focused on upright posture and using my back more, it helped!