Training Log Archive: O Steve!In the 31 days ending Mar 31, 2016:
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Thursday Mar 31, 2016 #
Note
Its interesting how getting older has caused me to slow, despite consistent training for the last 30 years. But you just do your best with what you got. I always wondered what a mediocre runner will be capable of as they age. I think I am finding that out one day at a time....
uphill treadmill hike 14:00 [3]
Run 33:00 [3]
5:00 warm up @12:30 pace
7 x 2:00 @ 10:00/mile/2:00 @ 3.7 mph walk
14:00 interval pace running (HR to 153 on last interval)
19:00 total
kpain 3.8-3.5
10:00 miles feels very firm...its the right pace for this workout
weight training 15:43 [3]
Wednesday Mar 30, 2016 #
exercise bike 1:10:04 [3]
weight training 11:02 [3]
Tuesday Mar 29, 2016 #
Run 1:22:49 [3]
38 min total of 11 min/mile (estimate using PE)
14 min total of 12:30 min/mile (estimate using PE)
52 min of total running
structured as 5:00@12:30 run/2 min walk warm up
3 x 3 min@11min/mile/2 min walk
1 x 7 min@11min/mile/3 min walk
1 x 3 min@11min/mile/2 min walk
1 x 7 min@11min/mile/3 min walk
4 x 3 min@11min/mile/2 min walk
3 x 3 min@12:30/mile/2 min walk cool down
kpain=3.0 steady......good!
Monday Mar 28, 2016 #
Mt Bike 58:47 [3]
Sunday Mar 27, 2016 #
exercise bike 25:00 [3]
Run 1:09:30 [3]
32:30 continuous run at 12:30 pace...
7 x 3:30 @12:30 pace/1:30 3.7 mph (plus 2 min running)
59 minutes of pure running
kpain 3.8-3.0...felt better at the end
uphill treadmill hike 11:30 [3]
Saturday Mar 26, 2016 #
exercise bike 1:15:15 [3]
5 x 2:30 @ 5ecovery/2:30 @ >18mph/2:30 @ >19mph
25:00 of increased intensity.....
Friday Mar 25, 2016 #
Run 1:01:25 [3]
continues run of 25:00 of 12:30/mile....longest this year again.
kpain 3.0-3.8
speed segment
12 x 1 min@ 3.7 mph/ 1 min@12:30 pace/1 min@10:00 pace
12 min of 10:00/mile speed
kpain 4.0
(did one extra segment not planned due to messing up the sequence)
uphill treadmill hike 16:00 [3]
600 after run for cool down
weight training 27:41 [3]
Wednesday Mar 23, 2016 #
Run 1:05:00 [3]
13x 3:30@12:30 pace/1:30 @ 3.7 mph
45:30 of pure running...kpain 3.8-4.0
uphill treadmill hike 10:00 [3]
weight training 29:43 [3]
Monday Mar 21, 2016 #
uphill treadmill hike 10:00 [3]
Run 50:05 [3]
10 x 3 min @10:55 pace/2 min 3.7 mph recovery
kpain=3.0-3.5 at very end....improvement!
30 minutes pure running...felt reasonable. A step forward?
Sunday Mar 20, 2016 #
exercise bike 1:10:02 [3]
weight training 11:34 [3]
Run 25:00 [3]
20 minutes of continuous running @ 12:00/mile.....(thought I was doing 12:30 but mistakenly made it a faster mph)....longest run since thanksgiving...
kpain 3.0 continuous......ibu taken today seems to make a significant difference
uphill treadmill hike 9:38 [3]
Saturday Mar 19, 2016 #
Run 45:00 [3]
wanted to do a continuous run to test things out......did 15 minutes to see where I am at....did ok...
15 min @ 12:30 pace....kpain stayed at 4
then some speed......did
10 x 1 min 3.7 mph/ 1 min @ 12:30 pace/1 min at 10:00/pace....
20 minutes of pure running/ 10 minutes at interval pace
I was sweating like crazy....good workout.....
uphill treadmill hike 15:32 [3]
10 min after...
Friday Mar 18, 2016 #
exercise bike 1:10:01 [3]
weight training 13:48 [3]
ahr:109
Thursday Mar 17, 2016 #
Run 45:00 [3]
9 x 3 min at 10:55 pace/2 min 3.7 mph pace...week 2 on plan
27 minutes pure running
kpain 4.5-4.0 (taught all day the last two days....dead legs and this brought up pain a bit...)
this felt pretty hard....I sound like a broken record but its hard to believe this pace feels a firm as it does.....I have a ways to go ....just have to stay at it with a methodical planned effort
uphill treadmill hike 15:16 [3]
Wednesday Mar 16, 2016 #
uphill treadmill hike 40:00 [3]
exercise bike 10:00 [3]
eliptical machine 10:00 [3]
Tuesday Mar 15, 2016 #
Run 1:05:00 [3]
3:30@12:30/mile pace w/1:30 walk 3.7mph x 13
45 minutes pure running
kpain 2.0-3.3....pain was noticeably less starting (ibu seems to help)
my schedule seems to be working..so far....the ultimate goal is the 10 mile City/trail loppet on 5/22
uphill treadmill hike 10:00 [3]
Sunday Mar 13, 2016 #
eliptical machine 17:39 [3]
ahr:104
Run 42:00 [3]
1:30 @ 11:11 pace/1:30@ 3.7 mph x 14
Kpain 4.5-3.8
21 min pure running
uphill treadmill hike 5:00 [3]
ahr:111
weight training 28:05 [3]
ahr:112
Saturday Mar 12, 2016 #
Mt Bike 1:45:45 [3]
ahr:116 max:158
Kpain 3.5-3.0....eased as time passed
Friday Mar 11, 2016 #
Run 50:00 [3]
35 min run time...kpain 4.5-3.5 running w/ slight hitch
127 hr avg on 10th run segment
Met planned Long run goal for week 2
Hike 10:00 [3]
ahr:111
eliptical machine 15:02 [3]
ahr:110
weight training 25:22 [3]
ahr:111
Tuesday Mar 8, 2016 #
eliptical machine 22:03 [3]
ahr:101
uphill treadmill hike 38:00 [3]
ahr:108
Run 10:00 [3]
10 min@12:30 pace.....knee pain 3.8
Unplanned test of knee
Monday Mar 7, 2016 #
Run 30:00 [3]
20 minutes of total running
uphill treadmill hike 20:00 [3]
ahr:105
eliptical machine 10:39 [3]
ahr:103
Sunday Mar 6, 2016 #
xc skate skiing 14:40 [3]
Had to do one loop of skating to insure I have trained in both techniques every year...check.
Amazed at how good it was but its Hyland.....fantastic grooming
xc classic skiing 1:02:00 [3]
Saturday Mar 5, 2016 #
exercise bike 1:00:00 [3]
ahr:107
Friday Mar 4, 2016 #
uphill treadmill hike 10:00 [3]
ahr:101
Run 35:00 [3]
ahr:132
24:30 of running
Knee pain was a 4 of 10....tight pain that mitigated slightly towards the end
uphill treadmill hike 10:00 [3]
eliptical machine 11:00 [3]
weight training 29:53 [3]
ahr:111
Thursday Mar 3, 2016 #
Note
long run plan once/week :
1 weeks-25 minutes with breaks fill 60 minutes
2 weeks-35 minutes with breaks fill 65 minutes
3 weeks-45 minutes with breaks fill 75 minutes
4 weeks-55 minutes with breaks fill 80 minutes
5 weeks-65 minutes with breaks fill 90 minutes
6 weeks-75 minutes with breaks fill 90 minutes
7 run 5K straight at moderate pace. (test)
8 weeks-75 minutes increase space break out...fill 95 minutes
9 weeks-85 minutes increase space break out...fill 100 minutes
10 weeks-95 minutes increase space break out..fill 100 minutes
11 weeks- 100 minute run at very easy pace
12 week-10 mile city/trail run at pace
short run plan twice/week with some variations as needed
1 week-25:00 fill to 40
2 week-27:30 fill to 45
3 week-30:00 fill to 45
4 week-32:30 fill to 45 increase pace and consider only 30
5 week-35:00 fill to 45 increase pace and consider only 30
6 week-40:00 fill to 45 increase pace and consider only 30
7 week race week
(add to in the future based on progress)
Wednesday Mar 2, 2016 #
exercise bike 1:12:38 [3]
ahr:107
Tuesday Mar 1, 2016 #
uphill treadmill hike 20:00 [3]
Run 20:00 [3]
Knee felt good.....14 minutes of running... Progress.
eliptical machine 30:41 [3]
weight training 26:47 [3]