One of my favorite race took place between yesterday and today Burning River 100, I love seeing the runners push themselves to accomplish new goals, I still have mixed feelings about the 8 person relay that was introduced last year, I know for some 13-15 miles will be a great accomplishment but I wish in the spirit of keeping this race purely an ultra race the relay would have been 3 person with distances about or above the 50k mark. Hearing someone claim they ran BR100 and only haven't done 13 miles some how feels wrong but none the less always happy for any runner that can push to accomplish new goals, saw some great runners out their yesterday in the blazing heat.
Met up with Shelby and Mandy at 8:30am yesterday at Egbert, which was aid station F and a relay exchange point, the whole area was a buzz of activity, it was nice seeing so many people out supporting the runners and the runners waiting for their relay leg to come in, didn't go near the aid station wanted to get the run in since the day was already getting hot.
I have been struggling with leg turnover lately not 100% sure what is going on, legs also not recovery as good as they use to, I will be reviewing my training log to see what I am doing run, the run yesterday was a bit of a disappointment although better than expected considering the heat and rolling hills.
Shelby and I got in 13miles, Mandy turned around after 5 to get in 10 mins, it was great seeing the BGR ladies manning BR100 aid station G, they did an incredible job for their 1st big aid station and most are not even trail runners, so incredible proud of those ladies.
After the run, got in Cathe Ripped with Hiit Lower Body Circuit Premix #2, before showering before heading to a much needed massage, I have her focus on upper body, I seem to have more kinks in my body than my legs. Afterwards i made a quick drive to aid station G to see the last of the runners go through.
Quick dash back home to change for a graduation party, always love hanging out with my Nigerian family, for some reason with no alcohol at the party and my house being 5 mins away of couple of friends ended up at my house for wine, it was a great time with the last quest leaving about midnight.
Showing posts with label massage. Show all posts
Showing posts with label massage. Show all posts
Sunday, July 26, 2015
Friday, March 15, 2013
SP 11.0 - Uphill Grind
What a difference a bit of sunshine makes, woke up today feeling great and on the schedule was another bike/run/strength combo.
Started off with a 30mins fast leg spin (small ring/15) so as to finish watching "Raven", I needed 90mins ride since I swap the 60 for the 90 today and still do SP11.0. Ended up with 7.22 miles with a cadence of 91rpm with an average HR of 144.
Next was Spinerval 11.0-Unphill Grind, this is 55 mins but I did ride for 60 mins especially since I had Trainer Road Free 60mins hooked up. Love Uphill Grind, hard workout but time flies by, 1 legged drill, seat/stand, fast spin all on a big ring/12, quads were screaming but the legs felt great. Ended up with a 5,10, 20 and 30 second personal best times according to TR. Average bike cadence was 64 with a HR of 132, max of 155 for 15.15miles.
The legs felt much better getting off the bike and into a run today, much smoother brick, got in a great 5k run in 29:25, HR average was 149 with a max of 179. I think I was bonging a bit, probably need to consume something because it felt like time was moving very very slow.
Finished off today's workout with Supreme 90: Chest and Back went a bit heavier this time around and decrease the reps to 8 instead of 12 for most of them.
Great workout, need to pay attention to nutrition since this are pretty long workouts but I do feel fine during most of it and recvoery has been great. Some pain in the right ITB and foot so time for to schedule a massage.
Started off with a 30mins fast leg spin (small ring/15) so as to finish watching "Raven", I needed 90mins ride since I swap the 60 for the 90 today and still do SP11.0. Ended up with 7.22 miles with a cadence of 91rpm with an average HR of 144.
Next was Spinerval 11.0-Unphill Grind, this is 55 mins but I did ride for 60 mins especially since I had Trainer Road Free 60mins hooked up. Love Uphill Grind, hard workout but time flies by, 1 legged drill, seat/stand, fast spin all on a big ring/12, quads were screaming but the legs felt great. Ended up with a 5,10, 20 and 30 second personal best times according to TR. Average bike cadence was 64 with a HR of 132, max of 155 for 15.15miles.
The legs felt much better getting off the bike and into a run today, much smoother brick, got in a great 5k run in 29:25, HR average was 149 with a max of 179. I think I was bonging a bit, probably need to consume something because it felt like time was moving very very slow.
Finished off today's workout with Supreme 90: Chest and Back went a bit heavier this time around and decrease the reps to 8 instead of 12 for most of them.
Great workout, need to pay attention to nutrition since this are pretty long workouts but I do feel fine during most of it and recvoery has been great. Some pain in the right ITB and foot so time for to schedule a massage.
Wednesday, January 16, 2013
Trainer Road: 20mins test
Well, spent last night getting the Garmin 310XT ready to use for cycling in the am, signed up for Trainer Road and had things setup for the 20mins test also in the am. Slept poorly so woke up later than expected which means I was going of have to pause before the actually 20mins test begin after the warmup and also towards the end of the 20mins test, I really wanted the test done today just to have a bench mark since next cycling opportunity make not be till Tuesday.
Using the Trainer Road software took training to a whole new level, kind of hard to cheat when the data is right in your face, you either pushing or slacking, I had Coach Troy on the monitor to help coach through the 20mins but really eyes were on the monitor, speed was fluctuating quite a bit so just focus on keeping cadence constant. Find result here, really wish there was something similar for running will make heart rate training so much easy to see and adjust while running on the treadmill, feel like I always loose form when I check HR.
Big learning curve with the Garmin 310XT, downloading to Trainer peak and Garmin Connect especially with TR connect not so smooth but easy and doable.
Chiropractic and massage appoint today to work on shoulder and foot, shoulder seem worse than foot not sure what exactly is going on there but keeping an eye on it.
Using the Trainer Road software took training to a whole new level, kind of hard to cheat when the data is right in your face, you either pushing or slacking, I had Coach Troy on the monitor to help coach through the 20mins but really eyes were on the monitor, speed was fluctuating quite a bit so just focus on keeping cadence constant. Find result here, really wish there was something similar for running will make heart rate training so much easy to see and adjust while running on the treadmill, feel like I always loose form when I check HR.
Big learning curve with the Garmin 310XT, downloading to Trainer peak and Garmin Connect especially with TR connect not so smooth but easy and doable.
Chiropractic and massage appoint today to work on shoulder and foot, shoulder seem worse than foot not sure what exactly is going on there but keeping an eye on it.
Subscribe to:
Posts (Atom)