Tuesday, August 25, 2015

CIM Training Log: Week 3

Week three is in the books, and it was the first week where I wasn't able to get every workout completed. We moved this weekend (Irvine --> Newport Beach, close to Sourabh's firm and close to lots more running routes for me!), which made getting in the weekend's planned workouts tough. I got in the long run, but the scheduled strength workout post-long run was scrapped.

However, I'm pretty sure that all the packing, carrying, and unpacking I did over the weekend compensated at least a little bit. We had movers, but since we now have cars, we figured we would move a lot of the fragile and easy to spill things ourselves.

How insane is this closet? This is only 2/3 of it!

Work has also been busy, which is abnormal in August since corporate work tends to slow down a bit. I'm not complaining, though, since the financing deals I'm working on right now are interesting. At some point I should do a "day in the life" type post and talk a bit more about the work I'm doing (generally, of course), since I've started focusing more on borrower-side financing work versus mergers & acquisitions.

Asleep yet? Anyway, here's how the week shaped up.


CIM Training Log: Week 3

Monday: 5 mile easy run at Back Bay.



I was SO SORE on Monday. I think the fault lies with my recovery post-long run and strength the previous Saturday. I ran errands and then sat cross-legged on the beach during a beach party. I realized my legs were totally tightening up when I stood up. Whoops. 

What was funny on this run was that my cardio effort was like a 3, but the difficulty level was an 8 or 9. My pace slooooowly dropped as I warmed up and washed away some lactic acid.

Ended up running the 5 miles in 52:53 minutes (10:34 average pace) with a 129 average heart rate. Like I said, cardio effort low, moving legs at all effort high. 



Tuesday: Speed work on San Diego Creek Trail + core work.

20 minutes easy to warm up. I was still a bit sore, but my legs felt much better than they had on Monday. It was in the 70s and humid because of a dense, low marine layer.

Coach Jess assigned me a pick-up speed workout of 1 minute all-out, 1 minute easy jogging (5x) then 30 seconds all-out, 30 seconds easy jogging (10x) for 20 minutes total. The pick-ups felt really good! I love short intervals. 


I was running on the San Diego Creek Trail, which has underpasses (short but steep declines and inclines), but Jess had already said that was fine since it was an effort-based speed workout. 

Total for the 20 minutes was 2.3 miles, 8:42 average pace (including cool down intervals), and 159 average heart rate. Total with warm-up and cool down was 5.19 miles.

Also completed a core workout in the evening.



Wednesday: 25 minutes on spin bike + strength workout.

45 minutes of spin on a bike at the gym using my spin shoes (I prefer clipping in). Ended up with a 128 average heart rate, but I forgot to check the mileage. Jess has said that sprinting and getting out of the saddle are the best aspects of cycling for improving running fitness, so I tried to alternate between those two. 

Then I moved on to strength.

2x15:
(1) single leg deadlifts w/ 40 lb bar
(2) chest press w/ 40 lb bar
(3) squats w/ 40 lb bar
(4) row w/ 40 lbs each arm

2x: 1 minute plank + 15x bird-dog each side


Thursday: Off.


Friday: Easy 55 minute run on San Diego Creek Trail + 5x20 second strides

I realized after this run that my heart rate monitor drains my Garmin much more quickly, so I need to charge it more frequently. Garmin died partway through the run so I just focused on time.

I think it ended up being about 5.25 miles or so in 55 minutes, so 10:30ish pace, 133 average HR (including the 5 sets of 20 second strides).


Saturday: 85 minute long run on Bommer Ridge Trail / packing.

I met up with a group through MeetUp to do a long run on the trails. The women were awesome and made for great conversations, but I would have liked to go a bit faster. Given the elevation gain and the fact that we were talking, I think this was a fine effort, but Jess agrees that I need to find a better pace match for long runs.

Stats: 85 minutes, 7.69 miles, 11:04 avg pace, 146 avg HR, approx 925 ft elev gain. Mid 60s to low 70s, slightly humid and overcast.

Fuel: 1/2 a Picky Bar and some coffee before running. Brought a handheld of water on the run.

Other than a couple hills, felt really good the whole time! The out and back is a bit more uphill on the way back, so it was more that than a flagging effort, I think.

Splits: (1) 11:10, (2) 10:41, (3) 10:40, (4 big hill) 11:46, (5) 11:03, (6) 11:01, (7) 11:01, (.69 mostly uphill) 11:12



Sunday: Off / unpacking.

Monday, August 17, 2015

CIM Training Log: Week 2

It was a pretty uneventful week of training over here. I logged every workout assigned by Coach Jess and felt pretty good. It's only week two of 18, but I feel like things are progressing nicely! So, on to the training log.


CIM Training Log: Week 2

Monday: 30 minute recovery run on San Diego Creek Trail + strength.

30 minutes easy (2.78 miles, 10:49 avg pace, 127 avg HR). Weather was in the high 60s and a bit humid (mornings tend to be a bit humid when it's not that hot since the marine layer hasn't been burned off), but nothing like last week's craziness. I ran on the side of the San Diego Creek Trail so I could keep on the dirt/gravel part alongside the paved path. I've read that there might not actually be a benefit to dirt versus pavement in terms of impact, but it feels better to me, especially when my legs are a bit tired.

Got back and headed straight to strength.


3x15: 
(1) fire hydrant to donkey kicks
(2) bicep curls w/ 15 lb DBs
(3) squat to shoulder press w/ 15 lb DBs
(4) tricep push-ups from knees

Also did 2x15 decline sit-ups.

Tuesday: 50 minutes restorative yoga.

Did the 45 minute restorative hip and hamstring flow on JasYoga then spent five minutes doing back and shoulder opening poses.


Wednesday: Tempo run at Back Bay.



Ran at Back Bay (flat paved portion). It was in the mid-60s, low humidity, with a cool breeze. Close to perfect running conditions for me (I'm definitely a warm weather lover).

Coach Jess assigned 2 miles easy then three tempo miles: 2 miles at a 10K effort level and one at faster-than-10K effort level, followed by a mile cool down.


I ran mid-10s for the first warm-up mile and high 9s for the second. I had a hard time kicking it into gear for the tempo portion and my splits reflect that. I feel like it was more half marathon, 10K and sub-10K pace rather than two at 10K pace.

Splits: (1) 8:27, (2) 8:18, (3) 8:05.


Average heart rate for the six miles was 146, and for the tempo portion my HR was high 150s for the first mile, mid 160s for the second and high 160s for the third.

Cooled down with an easy mile and stretched while getting ready for work. Quads/hip creases felt tight after.



Thursday: 55 minutes easy on Bommer Ridge Trail.


I naturally woke up at 5:15 a.m. on my birthday, even earlier than my alarm, because I was so psyched to hit Crystal Cove for a sunrise trail run. I couldn't think of a better way to celebrate than running in my favorite place. 


It was mid-60s at sunrise and heated up as I ran. I was so eager to get out the door that I forgot my Garmin, but I run this route frequently enough to know my approximate mileage, and a Google Maps check at my turnaround point put me at 2.9 miles from the trailhead before I turned around at 27.5 minutes, which seemed right. 



I finished with about 5.8 miles in 55 minutes, consistent with how I run this trail typically. I'm definitely speedier here just because I love the trail so much. Footpath had me at about a 600 ft elevation gain for the route.

(FYI: Footpath is an awesome app where you can trace a route on the map and it gives you the mileage and elevation gain/loss. Really handy, especially for new areas!)


The run did feel a bit harder than normal in the latter half, I think following on the heels of the previous day's tempo run and the fact that I didn't eat anything before I left. I normally run this route in the evening when I've eaten during the day. I think for hilly runs I need to fuel pre-run, even if I'm running at an easy pace.


Also completed a core workout in the evening, after a delicious dinner at Taco Maria in The OC Mix, which has a ton of great restaurants and food shops.



Friday: 45 minute SoulCycle spin class.

I tried a SoulCycle Newport Beach class a couple of months ago and loved the instructor, Sumner. No philosophizing or anything, just straight spinning with some fun "dancing" on the bike. Friday morning's class was more of that. 


Saturday: 75 minute long run at Back Bay + strength.


I was going to run on a trail, but realized that most trails would be hotter than running near the water. SoCal was hit with a heat wave this weekend, so I was planning to wake up early and run, but after I was woken up by my cats several times, I opted to sleep in until 8:00 a.m. #catmotherrunner

I ran the "hilly" side of Back Bay and did an out-and-back that totaled 7.61 miles in 75 minutes (9:51 average pace, 144 average HR) and 330 ft elevation gain total. I started at 9:00 a.m.-ish when it was 75 degrees/feels like 85 degrees. When I finished, it was 81 degrees/feels like 95 degrees. HOT. 

After downing a protein shake and lying on my bed in my cool, air conditioned bedroom for a little while, I headed to the gym in my complex and did a short strength routine:


3x15:
(1) single leg deadlifts w/ 20 lb DBs in each hand
(2) chest press 40 lbs
(3) walking lunges w/ 20 lb DBs in each hand (16 total. 8 each leg)
(4) plank on bench to row w/ 20 lb DB

2x15:
(1) decline sit-ups
(2) 20 lb Russian twist


Post-workouts, we got lunch at Eat Chow and checked out bicycles at a local shop before hitting the beach for Sourabh's firm beach party. It was fun to see people I'd met last summer when I visited him at his firm's weekend retreats (when I was still working in NYC and he was summering in SoCal). 

Sunset at Corona del Mar.

Sunday: Off.

Walked Mason, ran a bunch of errands, dropped by an alumni party, and meal prepped. This week will be packed with moving madness, so the next few weeks are probably going to be a bit crazy since I also have several deals that are going to be closing at the end of the month.