Miles:
1777 total / 0 in 2014
Goal:

DRB 50k, Wapack 50 miler, Hard Rock 100 (if I get in), and More Epic Runs in the White Mtns.

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Chris logged 1777 miles.

Last workout almost 4 years ago. Help get them back on track!

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  • This Week time period

Entries

  1. FIT
    good strength and conditioning

    5 rounds:

    3-2-1

    Pull Ups
    TGU each side (16k)

    10min of handstand work.

  2. RUN
    good Hood Roads 6.4 mi 01:00 09:22 pace

    5min walking warm up/50min run at 150 or below/5min walking cool down. Abnormal spike after 5min walk from shirts...pulled shirts away and dropped to 132. So no idea what avg HR was.

  3. RUN
    good Ghost train 8 mi 01:20 10:00 pace

    HR running a bit high. 5min walking warmup/1hr 10min run at or below 150/5min walking cool down.

  4. FIT
  5. FIT
    Strength and Conditioning

    30:30X8

    Renegade Row (20ks)
    Alt. Back Press (16ks)

    5X5

    Dead Lift (28ks)
    Assisted Pistols
    Mixed in some handstand work here and there.

  6. RUN
    good beaver brook 8.8 mi 01:36 10:54 pace

    Joined Steve P. for part of his longer run. 5min walking cool down up to farm. My static shirts gave abnormal spikes at beginning so not sure of accurate Max or avg HR. But worked at keeping aro... read more

  7. FIT
    blah Vinyasa Power Flow

    tweaked hammy.

    • Kelly G.
      Kelly G.

      maybe you should have been right next to the heater not me!

      about 4 years ago Like

  8. RUN
    good Mine Falls Counter Clock 6.1 mi 00:59 09:40 pace

    5min walking warmup/50min run at or below 150/5min walking cool down

  9. RUN
    good Mine Falls 6.1 mi 01:00 09:50 pace

    5min walking warm up/51min run at or below 150/4min walking cool down.

  10. FIT
    Strength and Conditioning

    5min warm up on airdyne

    5 Rounds of:

    10 Swings (28k)
    5 pull ups
    10 Goblet Squats (28k)
    20 Med ball russian twists (12lb dynamax)
    10 Ring Push ups

    Stepped back a bit after tough run yesterday an... read more

  11. RUN
    good Wapack E2E 23 mi 05:23 14:02 pace

    Great Day with Steve, Larisa, Rob, Ryan, and Jason. 7000ft of climbing. Thanks for the invite, Larisa.

    • Ova60runa
      Ova60runa

      We decided over a couple of IPA's that it was 23 ;-)

      about 4 years ago Like

    • Show 2 more comments...
    • Chris M.
      Chris M.

      That's only because those guys were taking it easy today, and Ryan ran 35 day before. Should have seen him run up watatic when he caught up too me. But I hiked up pretty strong.

      about 4 years ago Like

    • Ova60runa
      Ova60runa

      Like I said, you're getting there! Keep up the low hr training and inject a faster day here and there and it will all come together. It also helps to train occasionally with people faster than you ;-) When I was running sub 2:50 marathons, I ran my long runs with 2:30 marathoners.

      about 4 years ago Like

  12. FIT
  13. RUN
    good Partial Dirt Road Loop-Flagg 5.8 mi 00:55 09:28 pace

    Nice run with Steve and Melanie. Hit Ridge Rd and ran my own HR. Got the blessing from the man to go as I took off. It was like the bird leaving the nest for the first time :)
    HR at 150 or below.

    • Ova60runa
      Ova60runa

      You did awesome, Chris! Training for, running and recovering from Grindstone moved you to another level.

      about 4 years ago Like

  14. FIT
    good strength and Conditioning

    Focus was strength this week.

    5X5

    1 arm Snatch (24k on 1st round, 28K on 2 and 3, 24 on 4 and 5. left hand could not handle the 28)

    5X5

    1 Arm reverse racked lunges. (28K first round 32k last... read more

  15. RUN
    good Partial dirt road loop-Flagg 5.8 mi 00:56 09:39 pace

    5min walking warmup/51min run at or below 150. Caught a nice easy run with Christine today. HR only peaked over 150 2 or 3 times. Avg HR 139

  16. RUN
    Mine Falls 4.2 mi 00:45 10:42 pace

    5min walking warm up/35min run at 150 or below/5min walking cool down

    Nice and easy, keeping legs fresh for weekend.