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Weekly Training: Jan 10-16, 2011

Now that the training season has begun, I’m going to share my weekly logs with you. If you care less about what kind of training I do, just skip these posts :). I know some of you are also training for running, cycling, triathlons or other events…and might be interested in knowing what I am up to. Here’s this week in review.

Monday Jan 10. Rest day.

Taught 2 yoga classes. Some light stretching was about all I did, in addition to tons of hands-on assists during class (as usual). Felt like crap so didn’t push it.

Tuesday Jan 11. Kettlebells. Time = :17:08.

10 sets of 20 swings (16Kg bell) with 1 minute rest between sets.  Still felt like crap, was wiped out after the swings.

Wednesday Jan 12. Eastside Runner’s Track workout, 4×1200’s! Time = :45:00

800 warm up. 4 x 1200’s in ~4:42 each w/ 400 jog between each, 800 warm down. Hit each interval right on time. Felt great. Ran with “group 7” which is people running a 19-20 minute 5K pace right now.  Almost didn’t go to the run since I felt pretty sick and my head hurt like crazy. Stuck it out and felt better after the first few 1200’s. Amazing what a few hard turns around a track will do!

Thursday Jan 13. Rowing Tabata. :15:00.

Concept 2 Indoor Rower “Tabata” style. 6 minute warm up, 8 x 20 all out sprints with 10 seconds rest between each, 5 minute warm down.

Friday Jan 14. Baptiste Power Vinyasa Yoga, Level 2-3, 1:30:00.

First yoga practice in several weeks. Plenty of inversions and arm balances. Starting to feel close to normal again and shaking off this cold.

Saturday Jan 15. Cougar Mt. Trail Running and Hill Repeats. 1:04:00.

Went running with Alison. She’s quick for having not run very much! Did 1 pretty quick lap of my usual 4.3 mile loop (lots of hills), followed by 4 hill repeats up the main hill at Red Town Trailhead. Each repeat was ~85 seconds and all out, followed by a slow jog back down the hill. Felt pretty good but my shoes were definitely not suited to the wet and muddy trail.

I love the Brooks Green Silence for road runs (super light!) but they have zero traction on wet rocks and trails and my heels slides around too much for tight trail cornering. I just bought a pair of Inov-8 F-Lite 195’s from the new Born to Run store in Bellevue. Super minimal shoes with more aggressive tread and far more snug in the heel. Will give them a shot for my next trail run. They felt awesome walking around town in them today.

Sunday Jan 16. AM: Heavy Deadlifts and Bench Press (:30:00). PM: Kettlebells and Easy Run (:40:00).

AM: Deadlift 3 sets x 3 reps with 135, 135, 185lbs. 3 mins rest between sets. Bench Press 3 sets x 3 reps with 135 lbs. 3 mins rest between sets. When I lift heavy I take a TON of rest between sets. The idea is to fully let the muscles recharge. I have zero desire to get cardiovascular benefit from strength training. It is all about raw strength/power.

PM: Kettlebells = 3 x 12 swings with my brand new 53-pound bell! 1 minute between sets (time = <4 minutes). Immediately headed out for easy run (:21:20).

Total Training Time = 4:46:29. (Running = :2:10:12)

This week was pretty undisciplined in terms of training. My total training volume was low, and while I had some good intensity in the workouts, I was sick from my recent trips to Ecuador and Vegas. Decided to lay low a few days and get back to 100%. I have less than 7 weeks until the Copper Canyon 50 Mile Ultramarathon….which means 1-2 more long runs (over 20 miles / 3 hours). As long as I nail those, I’ll be a happy camper.

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In other news, I’m using Trainingpeaks to track my workouts. My Moleskine has served itself well. Time for an upgrade!