30 Minutes Elliptical
15 Minutes Stationary Bike
Kind of sore today from my run on Barr Trail yesterday. Today
was a good workout and was kind to my joints. Nice recovery day.
Tomorrow will be easy as well and might take off completely as
I might race on Sunday a 10k.
Friday, December 30, 2011
Thursday, December 29, 2011
Barr Trail
10 Miles 1:39:17 9:55 average per mile
11:40 am) 50's Sunny & Windy!
34:28 top of the w's
51:16 no name
1:01:22 turn around
37:55 down
Good run today not great as my legs felt pretty heavy. Wanted
to go further up but decided I better not so turned around at
5 miles. Trail was not too slippery but was kind of slushy
towards the lower parts. Once above no name much cooler and
the snow was not melting and was less packed down. Wore my
screw shoes and never really slipped at all. I can tell I
need a couple easy days now my body is tired.
11:40 am) 50's Sunny & Windy!
34:28 top of the w's
51:16 no name
1:01:22 turn around
37:55 down
Good run today not great as my legs felt pretty heavy. Wanted
to go further up but decided I better not so turned around at
5 miles. Trail was not too slippery but was kind of slushy
towards the lower parts. Once above no name much cooler and
the snow was not melting and was less packed down. Wore my
screw shoes and never really slipped at all. I can tell I
need a couple easy days now my body is tired.
Wednesday, December 28, 2011
Speedwork & Weights
4 Miles 31:55 Treadmill
Did 5 X 400's with around 2 minutes recovery in between.
11.5, 11.8, 12.0, 12.1, 12.3
Started at 11.5 this week and built up. Last week started
at 12.0 and had to go down. I did 4 last week and 5 this
week planned on 6 but 5 was plenty.
I did these at 0% incline. I would have gone 1 % if I'd
remembered. Last week I never went over 12.0 so was not
sure if that was the treadmills top speed or not.
Found out today that is goes way over 12. Treadmill goes
up to 14.0!!! This is awesome and I might have to do
some 200's next week and get it up to 12.5 or higher.
Don't think I can run anywhere near 14.0 but will be
fun to see how high I can go.
Finished workout with some upper and lower body weights.
Nothing crazy hard just enough to work the muscles.
Tomorrow looking to run Barr Trail. I'm excited for that
not sure how far I will go. I will play it by ear. Should
be a nice day.
Did 5 X 400's with around 2 minutes recovery in between.
11.5, 11.8, 12.0, 12.1, 12.3
Started at 11.5 this week and built up. Last week started
at 12.0 and had to go down. I did 4 last week and 5 this
week planned on 6 but 5 was plenty.
I did these at 0% incline. I would have gone 1 % if I'd
remembered. Last week I never went over 12.0 so was not
sure if that was the treadmills top speed or not.
Found out today that is goes way over 12. Treadmill goes
up to 14.0!!! This is awesome and I might have to do
some 200's next week and get it up to 12.5 or higher.
Don't think I can run anywhere near 14.0 but will be
fun to see how high I can go.
Finished workout with some upper and lower body weights.
Nothing crazy hard just enough to work the muscles.
Tomorrow looking to run Barr Trail. I'm excited for that
not sure how far I will go. I will play it by ear. Should
be a nice day.
Tuesday, December 27, 2011
Pikes Peak Greenway
9.5 Miles Total
8 Miles Tempo 49:24 6:10 average per mile
154 HR average 163 max
11:55 am) 40's Sunny! No wind!
Mile/pace/HR
1/6:12/144
2/6:14/148
3/6:10/153
4/6:20/157
5/6:02/154
6/6:12/159
7/6:12/159
8/5:58/161
This was one of the hardest runs I have ever done! I pushed hard
from the start. HR hit 163 in the last mile. I feel like that is
pretty close to the highest I can get it right now. I have seen
174 as my max a couple years ago so 163 is pretty close. Not
sure what happened on mile 4. I don't think I let up as my HR
went up even though my pace slowed 10 seconds. Was my slowest
mile but still not bad. Overall very happy with this workout
I'm showing some progress on the pace.
B/st5/101
8 Miles Tempo 49:24 6:10 average per mile
154 HR average 163 max
11:55 am) 40's Sunny! No wind!
Mile/pace/HR
1/6:12/144
2/6:14/148
3/6:10/153
4/6:20/157
5/6:02/154
6/6:12/159
7/6:12/159
8/5:58/161
This was one of the hardest runs I have ever done! I pushed hard
from the start. HR hit 163 in the last mile. I feel like that is
pretty close to the highest I can get it right now. I have seen
174 as my max a couple years ago so 163 is pretty close. Not
sure what happened on mile 4. I don't think I let up as my HR
went up even though my pace slowed 10 seconds. Was my slowest
mile but still not bad. Overall very happy with this workout
I'm showing some progress on the pace.
B/st5/101
Sunday, December 25, 2011
Incline Club Run
8.16 Miles 1:26:39
8:25 am) 30's sunny
Worked till 7:50 am went straight home changed clothes drove to
Manitou. Parked my car and immediately started running the
group had already taken off. Today I ran on Ute Pass Trail to
Highway 24 & back. Very hard run in some deep snow. Plus when
you factor in 9 hard hours of work before the run it was
exhausting. Good training I guess. My pace looks terrible slow
for this run but believe me I was working hard.
Had a nice Christmas spent it with some friends and watched the
Packers win again!
8:25 am) 30's sunny
Worked till 7:50 am went straight home changed clothes drove to
Manitou. Parked my car and immediately started running the
group had already taken off. Today I ran on Ute Pass Trail to
Highway 24 & back. Very hard run in some deep snow. Plus when
you factor in 9 hard hours of work before the run it was
exhausting. Good training I guess. My pace looks terrible slow
for this run but believe me I was working hard.
Had a nice Christmas spent it with some friends and watched the
Packers win again!
Saturday, December 24, 2011
Pikes Peak Greenway
5 Miles 38:11 7:37 average per mile
12:15 pm) 30's Sunny
130 HR average 143 max
Wore HR monitor again today. Was curious how it would be
running on a flatter surface. HR ran pretty low especially
first 2.5 miles was 125 or under. After my turn around I
noticed it almost immediately went to 133-135. Last miles
it hit 143 at the end. I ended with a uphill climb so was hard
to keep down. I'm liking wearing the HR monitor again I feel
it keeps me honest. On these so called easier days I need to
keep from pushing the pace.
Garmin was fine today it didn't act up at all so I'm relieved.
B/a11/137
12:15 pm) 30's Sunny
130 HR average 143 max
Wore HR monitor again today. Was curious how it would be
running on a flatter surface. HR ran pretty low especially
first 2.5 miles was 125 or under. After my turn around I
noticed it almost immediately went to 133-135. Last miles
it hit 143 at the end. I ended with a uphill climb so was hard
to keep down. I'm liking wearing the HR monitor again I feel
it keeps me honest. On these so called easier days I need to
keep from pushing the pace.
Garmin was fine today it didn't act up at all so I'm relieved.
B/a11/137
Friday, December 23, 2011
Mesa Rd. - Flying J Ranch Rd
7.26 Miles 55:12 7:36 average per mile
137 HR average
12:35 pm) 30's Sunny
Wore my HR monitor today for the first time in months.
Was curious what kind of readings I would get. Today's
test was on a hilly road that I have never run on before.
My HR was up and down depending on the grade I was running.
Highest it got was 148 on two different occasions. I
purposely made sure not to go over 150. My Garmin died on
me just as I was finishing my run. I figured it was
because I didn't charge it but when I got home and
plugged it in it still had 32%. So kind of weird. Maybe
something to do with HR monitor?
Here is my stats for today. You can kind of tell when I
was running down hill and when I was going up.
Mile/Pace/HR
1/7:44/126
2/8:11/134
3/7:40/137
4/7:02/139
5/8:19/143
6/6:43/134
7/7:28/144
7.26/7:56/146
b/a11/132
137 HR average
12:35 pm) 30's Sunny
Wore my HR monitor today for the first time in months.
Was curious what kind of readings I would get. Today's
test was on a hilly road that I have never run on before.
My HR was up and down depending on the grade I was running.
Highest it got was 148 on two different occasions. I
purposely made sure not to go over 150. My Garmin died on
me just as I was finishing my run. I figured it was
because I didn't charge it but when I got home and
plugged it in it still had 32%. So kind of weird. Maybe
something to do with HR monitor?
Here is my stats for today. You can kind of tell when I
was running down hill and when I was going up.
Mile/Pace/HR
1/7:44/126
2/8:11/134
3/7:40/137
4/7:02/139
5/8:19/143
6/6:43/134
7/7:28/144
7.26/7:56/146
b/a11/132
Subscribe to:
Posts (Atom)