In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||running||2|| 2:23:01|| 14.6||(9:48)|| 23.5||(6:05)|
| ||orienteering||1|| 1:57:33|| 4.7||(25:01)|| 7.56||(15:32)|| 200|
| ||strength/stretching||4|| 1:27:00|
| ||Total||6|| 5:47:34|| 19.3|| 31.06|| 200|
|averages - sleep:7.8|
strength/stretching (Dog Days) 45:00 
Fortunately Red Dog led a workout with a lot more stretching than hard calisthenics today and then I let up to avoid overdoing it. 6 laps walk/jog around gym. 3x lat machine (pullups: 10x75, 10x95, 10x95 - easy)
Achy muscles especially in the biceps and abductor muscles from yesterday's race.
strength/stretching warm up/down 10:00 
pre-race stretching in the hotel; and static stretches after run, breakfast and shower
running warm up/down 11:20  1.0 mi (11:20 / mi)
shoes: Hoka Clifton
warm up run
running race 2:01:41  13.1 mi (9:17 / mi)
slept:8.0 shoes: Hoka Clifton
Chisholm Trail Half Marathon in Wichita. Started in front of the 2:00 pacer. Should have started with the pacer. Probably went out faster than I should have. About mile 9, the pace group caught me meaning I wasn't going to finish in under 2 hours. I was slowing down, and the 2:00 group just kept steady at their pace. Also around mile 9, right abductor muscle was feeling stressed, but I managed to to slow down just tad so I was able to finish without cramping. 2nd M70 was a bonus as I just wanted to finish without under stress or cramps.
Breakfast at 5 am; race started at 7:30. Morning sun was in my eyes the first 6 miles. College Hill area was hilly; just gentle climbs, not brutal.
Great course. We ran down the center of Douglas Ave with cars on lanes outside of the runners; never seen that setup before.
Had fun chatting with other runners I didn't know. Some came fro N Carolina, Idaho, El Paso and around the state. Race was advertised as fast and a good one to try to qualify for the Boston Marathon.
running warm up/down (walking) 10:00  0.5 mi (20:00 / mi)
easy walk from Broadview Hotel to Sycamore & Douglas checking out the race course the next day.
strength/stretching (Dog Days) 25:00 
calis led by Kenny Baldwin. Skipped the running part.
orienteering (walking) 1:57:33  4.7 mi (25:01 / mi) +200m 22:05 / mi
shoes: Brooks Cascadia
Field checked my control sites for the Slough Creek meet on the 30th.
Mostly walked but did some running - trying not to over do it today. Practiced how I'll hang out the markers on race day moving the car 4 times and going out a few controls at a time. Water level was high but hasn't yet threaten the course planning.
strength/stretching 7:00 
after O' and lunch, stretching and foam roller.
all weeks |