Weekly Training: Jan 24-30, 2011

Using Training Peaks to track my workouts and log results. It doesn’t have the slickest UI, but it has ton of features and analysis tools baked in. Recommend anyone serious about running or triathlons to check it out. This week I wrapped up my Crossfit introduction classes. Felt progressively more tired as the week went on. Need to focus more on getting enough sleep at night. The high intensity training (albeit with very low total hourly workload/mileage) over the past couple weeks also is catching up with me.

Mon, Jan 24. Short tempo run (17:25)

Didn’t have much time between work and yoga teaching duties, so I did a super short run, with a 5 minute warm up and a 10 minute all-out effort on a fairly flat road loop near my home. I covered about 1.5 miles in the 10 minutes (6:40 pace).

Tues, Jan 25. Easy run (24:30) + Crossfit (15:00)

Easy run around Greenlake and then Crossfit class. Learned new skills: knee to elbows while hanging from a pull-up bar, rowing, front squat. The workout was a warm up then: 500m row, 4 x (5 burpees, 7 knee to elbows, 9 front squats with 45lbs), 400 meter run. My time for this workout was 8:45, which was the top time in the class by like 20-30 seconds. I was pretty far behind a bunch of strong dudes after the first rounds, but by the third round when others slowed, I just kept going at my same pace. Endurance training has some benefits!

Wed Jan 26. Track workout (57:08)

800 warm up, 6 x (400-200, jog equal distance recovery), 1200 warm down. Ran with Eastside Runners “group #6” today. I’ve been running in group #7 for all my other track workouts so far (one notch slower than 6). My times for the intervals were right on given the target times for group 6 (1:23 for 400’s and :40 for 200’s)

  1. 400 1:25
  2. 200 :36
  3. 400 1:21
  4. 200 :39
  5. 400 1:23
  6. 200 :41
  7. 400 1:23
  8. 200 :40
  9. 400 1:23
  10. 200 :40
  11. 400 1:20
  12. 200 :36

Thurs, Jan 27.  Easy run (27:00) + Crossfit (15:00)

Easy run around Greenlake followed immediately by Crossfit where we did a 15 minute timed workout =  AMRAP (as many reps as possible) of the following in 15 minutes. I did 4 sets of the entire thing. I was pretty slow, simple due to the challenge of “double unders“! My coordination sucks right now!

Fri, Jan 28th. Drank a bunch of beers to celebrate a Microsoft team member moving on to a new adventure.

Sat, Jan 29th. Long run on roads (2:49:30, 19.5 miles)

Super rainy and cold (45-48 degrees). Ran from Bellevue to Kirkland and back (with some other detours). 19.5 total miles. A few decent climbs. Last long run before Copper Canyon! I will do a couple 90-120 minute runs on trails, but this is the last run I really consider “long” before the big dance on March 6th.

Sun, Jan 30th. AM: Hilly bike ride outside (2:09) PM: Yoga (1:00)

Bike ride through Bellevue, to Kirkland and around Finn Hill and Juanita and back. First day outdoors on the bike in many months. Took it really easy on the flats but there were plenty of climbs and those were a challenge! Went to yoga in the evening. Feel pretty tight since my yoga practice has been slacking of late.

Total training time = 8:49:34


Reading a book called Racing Weight by Matt Fitzgerald. Lots of good stuff in here about what an idea weight is for endurance athletes and how to determine your own, and tweak your training/diet to get you there.

The irony!

Weekly Training: Jan 17-23, 2011

This week my training featured more high intensity and cross-training work than I originally planned. I also didn’t get in any long-ish runs. Not a huge deal. Next week I’ll get in my last big long run before Copper Canyon. My legs feel great and a little nagging hip and knee issue on my left side is being kept at bay right now. Taking a couple weeks totally off running during the holiday was just what I needed.

Monday, Jan 17. Running intervals :36.55 (4.6 miles) + 20 KB swings a few hours later.

Warm up, then 6 x 2 minute hard efforts with 2 minutes easy recovery between each followed by warm down.  Ran around Medina neighborhood on flat/rolling paved roads.

A few hours later did 20 kettlebell swings with a 53 pounder.

Tuesday, Jan 18. Running intervals :25:00 (3 miles) + Crossfit workout 30 min later.

Ran around Greenlake at a good clip, with 4 x 100 meter all out sprints. About 30 minutes later did first class in intro series for Crossfit! Did drills and warm up, then did workout for time: 4 sets of 5 burpees, 7 air squats, 9 sit ups, 200 meter run. My total time = 7:33 ….came in first out of the group! Including warm up and warm down the class took only 30 minutes.

Wednesday, Jan 19. Track workout tempo run :31:00 (4.25 miles).

1/2 mile warm up, 3 mile tempo run, 3/4 mile warm down with Eastside Runners. Ran with group #7. Goal time was 20:33 and we finished in 20:13. First 2 miles were right on pace in 6:51 and sped up the last 800 meters. Felt very strong today.

Thursday, Jan 20th. Running easy intervals :25:00 (3 miles) + Crossfit workout 30 min later.

Ran around Greenlake at an easy pace with 4 x 50 meter all out sprints throughout. Crossfit included warm up and then timed 12 minute workout for max rounds of: 3 ring dips (using bands if needed), 5 high box jumps, 7 push press overhead with 45lbs. I did 10 sets….highest were a couple who did 11…I could have done that many but took my time moving between exercises 🙂 .

Friday, Jan 21st. Kettlebell swings :9:00.

3 sets of 20 swings with 53lb. 2-3 minutes rest between each.

Saturday, Jan 22nd. Crossfit + Easy Running :11:00 (1.25 miles) later in the day.

Warm ups then main set =  21/15/9 of  wall ball, kettlebell swings with 53lbs, 50 feet lunge walk. My time = 5:54. Fist finishers were just over 5 minutes.  Rest of 5-6 minutes then “Tabata” sit-ups (4 mins). “Tabata” means 20 seconds of all out movement followed by 10 seconds rest, done 8 times. You score tabatas based on the minimum number of reps you complete across all the 20 second intervals. My score = 8 for the tabata situps given then I completed only 8 reps during a few of the 20 second all-out efforts. The highest score in the class was 12. We finished with 5-6 minutes stretching.

Easy 11 minute run to test out a new pair of shoes…the Inov-8 Roclite 295’s. They were too small 🙁 .

Sunday, Jan 23rd.Easy Run :42:26 (4.75 miles). 5 pull ups.

Easy loop around Medina. Tested out some new gear, the Amphipod hydration belt. I love this thing! Took a while to get used to releasing the bottles from the holders, but it’s very well designed and usable with just one hand, whereas my FuelBelt requires two hands to return bottles to the holders.

Total weekly training time = 4:26:41.(~21 miles running)