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Training Log Archive: bbrooke

In the 30 days ending Apr 30, 2008:

activity # timemileskm+ft
  Run / Hike12 20:07:25 65.51(18:26) 105.43(11:27) 3146
  Orienteering2 5:40:02 3.88 6.24
  Soccer4 2:05:00
  Strength / Stretching7 35:00
  Total17 28:27:27 69.39 111.67 3146
averages - sleep:7 weight:124.1lbs

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Tuesday Apr 29, 2008 #

Run / Hike hills (Spring Training) 55:00 [3] 4.25 mi (12:56 / mi) +249ft 12:16 / mi
slept:6.0 weight:125lbs shoes: Saucony Grid Omni TR


  • Jog one mile to warm up.

  • 10 x (sprint up hill for 1 minute / recover and walk back down for two minutes)

    Distance covered (meters):

    175
    195
    184
    178
    168
    196
    122 (starting to fade...)
    194
    198
    183

  • Jog one mile to cool down.

    • Strength / Stretching warm up/down 5:00 [3]


    Stretching afterwards.

    Monday Apr 28, 2008 #

    Note
    slept:6.0 weight:125lbs


    Tip for pizza-lovers (you know who you are...): Pablo's Pizza in Fruita and Grand Junction. Maybe I was just really hungry. Or maybe it was just really delicious...

    Sunday Apr 27, 2008 #

    Run / Hike tempo 6:00:00 [3] 6.2 mi (58:04 / mi) +669ft 52:41 / mi
    slept:6.0 weight:125lbs shoes: Vasque Adrenaline


    Troy wanted to go back to Rattlesnake Arches to do more rappeling. This time, we hiked along the top of the ridge / mesa and did a two-pitch rappel back down to the main trail.

    At the end of the trail, Troy scrambled up the last arch and set up a rope for me to ascend with a prussik. Troy went up without a rope, and we had seen several other people scrambling up the day before. (In sandals. With a dog.) I was way too scared to do it without a rope -- and, once I got up and realized how steep it was, I was scared that Troy had done it without a rope.

    It was a super-long day; we got back to Troy's place at 1:00 am Sunday night / Monday morning.




    C • Very cool trip! All that c... 2

    Saturday Apr 26, 2008 #

    Run / Hike tempo 3:00:00 [3] 3.2 mi (56:15 / mi) +1729ft 37:13 / mi
    slept:6.0 weight:125lbs


    We didn't really have a plan, since this was a last-minute trip. (On Thursday, one of my friends had a spot open up at the B&B she had rented out for a bunch of her mountain-biking friends.)

    We decided on the Rattlesnake Arches trail in the McInnis Canyons Conservation Area, which is part of the Black Ridge Canyons Wilderness. Getting to the trailhead included an hour-long drive on 13 miles of bumpy, rocky, steep, jeep road.

    The trail is a loop if you're willing to scramble up or down a really steep rock face a half-mile from the main trail. Troy had brought along our climbing gear, so we took the bare minimum and just rappeled down (he's good about humoring me that way...)

    Rattlesnake Canyon is known for having "the second-largest concentration of natural arches in the US". We were lucky to have perfect weather.



    Friday Apr 25, 2008 #

    Note


    Travel day to Fruita.

    Thursday Apr 24, 2008 #

    Note


    I missed the running group today -- not enough sleep, too busy at work, too busy getting ready for the trip to Fruita...

    Wednesday Apr 23, 2008 #

    Soccer intervals (indoor) 25:00 [3]
    slept:8.0 weight:125lbs


    We won 6-5, but there was a lot of elbowing and shoving. Not a fun game.

    C • That one chick? 7

    Tuesday Apr 22, 2008 #

    Run / Hike tempo (Spring Training) 1:17:18 [3] 6.26 mi (12:21 / mi)
    slept:8.0 weight:122lbs shoes: Saucony Grid Omni TR


  • Jog a half-mile to warm up.

  • 2 x (2-miles at 10K pace + five minutes rest)

    17:31 (8:46)
    17:52 (8:58)

    The third rep was our choice of one or two miles. I was feeling a twinge in my hamstring, so I wimped out and did just one mile... (8:19)

  • Jog a half-mile to cool down.

    • Strength / Stretching warm up/down 5:00 [3]


    Stretching afterwards.

    Monday Apr 21, 2008 #

    Soccer intervals (indoor) 35:00 [3]
    slept:8.0 weight:122lbs


    I scored a goal, but that was the only good thing about this game. Our Monday-night team continues to suck (well, the people that show up don't suck, but we never have a full team).

    Saturday Apr 19, 2008 #

    Event: RMOC Cherry Creek St. Pk.
     
    Event: Greenland Trail Race
     

    Run / Hike race (Trail Run) 1:26:20 [3] 8.06 mi (10:43 / mi) +499ft 10:07 / mi
    slept:6.0 shoes: Saucony Grid Omni TR


    Greenland Trail Race.

    I was anxious about this race -- I was feeling under-prepared and I expected a field of intimidating ultra-runners. But, most of them looked like typical weekend warriors. I was also surprised at the number of people who were walking in the first few miles, although I guess some of them could have been 25K or 50K participants who were pacing themselves for the longer distance. I didn't have to walk any of the hills, and my bad foot stopped hurting a few miles in. Woo-hoo!

    I wasn't really sure how to pace myself, since I haven't run a full 8 miles in several years. So, I ended up a little slower than I had hoped -- an average 10:43 pace instead of 10:00.

    This race has taken place in snowy conditins in previous years, but we were lucky to have perfect weather -- 70s, sunny, and NO WIND! Despite all the snow we got a couple days ago, the trail was only moderately muddy in places.

    Overall, it was lots of fun.

    Elevation profile.

    Strength / Stretching warm up/down 5:00 [3]


    Stretching after the race.

    Orienteering race (Orange Course) 55:02 [3] *** 3.88 mi (14:11 / mi)
    shoes: Saucony Grid Omni TR


    I wanted to do the Red course, but I really didn't have it in me after running eight miles in the morning. So, I did Orange instead and ended up 3rd out of 27. Yeah, I can sand-bag like a pro!

    Thursday Apr 17, 2008 #

    Run / Hike hills (Spring Training) 1:04:43 [1] 5.25 mi (12:20 / mi)
    slept:7.0 weight:122lbs shoes: Saucony Grid Omni TR


    Since I'm doing the Greenland race on Saturday, Erin suggested that I just do an easy run today, instead of the hill workout that the rest of the class was doing.

    So, I did the same loop as the rest of the class, but I went really slow. And then I walked back home.

    Apparently carb loading is not particularly effective just two days before a race. But, I think I'm going to go stuff myself at the Gondolier tonight anyway.

    Note


    Swampfox posted a good article today, and I thought I'd post one as well.

    This is a profile of a local ultra-runner, from last week's Westword. He reminds me of the guy in 'Into the Wild' -- partly annoying, partly intriguing.

    http://westword.com/2008-04-10/news/ultrarunning-g...

    C • into the wild dude 2

    Tuesday Apr 15, 2008 #

    Run / Hike intervals (Spring Training) 1:22:19 [3] 6.52 mi (12:38 / mi)
    slept:5.0 weight:125lbs shoes: Saucony Grid Omni TR


  • One mile to warm up.

  • We did four one-mile repeats today. I felt slow and heavy from the get-go. I tried hard on the first two, but I totally faded on the second two. I think I might be feeling the after-effects of all the stress and exhaustion from last week. Even thinking about the parts of "GI Jane" that I watched last night didn't get me going! Although it did make me think about Cristina.

    7:58
    8:12
    9:40
    9:40

  • One mile to cool down.

    • Strength / Stretching warm up/down 5:00 [1]


    Stretching afterwards.

    Monday Apr 14, 2008 #

    Note
    slept:8.0


    My calves are still really sore from all my walking on Friday. I didn't think *walking* could make me sore. But I guess when I walk for 4.75 hours...it can indeed cause soreness.

    Saturday Apr 12, 2008 #

    Event: RMOC CU Boulder Score O
     

    Note
    slept:5.0 weight:125lbs


    We had a great turn-out at the CU meet. I didn't have a zillion maps left over as in past years. In fact, I was worried we might run out of maps (53 pre-registered and I printed 58).

    I was also worried that, by not speaking up about the cost of my color copies that morning, I would induce bad meet karma. Thankfully, that didn't happen. (When I studied my receipt, I noticed that the *store manager* rang up my 58 color 11x17 maps as 8.5x11, and my 58 double-sided cardstock clue sheets as single-sided plain paper. For a total of $40.98 (way too low). I had given him an itemized list of what I printed, and he's the store manager after all, so I think I did what's reasonable to ensure I was charged the right amount...)

    Photos and Results

    C • Congrats 3

    Friday Apr 11, 2008 #

    Orienteering 4:45:00 [1] **
    slept:8.0 weight:125lbs shoes: Vasque Adrenaline


    I criss-crossed the CU campus a zillion times, field-checking my map updates, confirming last year's controls that I'm going to re-use, and finding new control locations. Sheesh -- I'm exhausted, and I still have several hours worth of computer work to do before the meet tomorrow...

    Update: Finally went to bed at 4:00 am.

    Thursday Apr 10, 2008 #

    Run / Hike intervals (Spring Training) 1:10:03 [3] 6.2 mi (11:18 / mi)
    slept:8.0 weight:124lbs shoes: Saucony Grid Omni TR


    When I looked out the window at 6:30 am and saw the heavy, wet snow coming down, I said "forget it!" and went back to sleep instead of heading out to meet the running group. Luckily, I was able to make it to the afternoon session, when it was much warmer and drier -- although very windy. I'll take the wind over cold, wet snow, I guess...

  • Warm-up mile.

  • Fartlek workout: 6 x (five minutes at mile pace + three minutes easy jog to recover).

            Rep    Distance  Pace
            1        .63          7:58
            2        .58          8:40
            3        .57          8:47
            4        .57          8:44
            5        .58          8:37
            6        .60          8:26

  • Short cool-down lap.

    • Strength / Stretching warm up/down 5:00 [3]


    Stretching afterwards.

    Tuesday Apr 8, 2008 #

    Run / Hike tempo (Spring Training) 1:01:59 [3] 5.34 mi (11:36 / mi)
    slept:4.0 weight:124lbs shoes: Saucony Grid Omni TR


    I tried to go to sleep "early" at 11:00 pm last night, but I tossed and turned until about 2:00 am. I'm anxious about projects at work and getting the map and courses ready for Saturday. Ugh -- it was really hard to get up this morning.

  • A short warm-up -- 6:47

  • 2 x 2-miles. Goal was to be just under 10k race pace, and to be consistent on the second one (or, no more than 20 seconds slower). My two loops were 16:41 (8:20) and 16:55 (8:30). I thought I was totally fading on my second loop; I'm glad to see I wasn't much slower after all.

  • A short cool-down -- 4:41

    • Strength / Stretching warm up/down 5:00 [3]


    Stretching afterwards.

    Monday Apr 7, 2008 #

    Soccer intervals (indoor) 40:00 [3]
    slept:8.0 weight:124lbs


    The usual Monday-night routine: the other team kicked our butts, even after we got to add an extra player.

    Saturday Apr 5, 2008 #

    Note
    slept:8.0 weight:124lbs


    I ended up staying at work until 2:00 am Friday night / Saturday morning. (I didn't arrive at work until 11:15 am on Friday, but that's still a long day...) I stayed because I was on a roll, making good progress on some things, programming in total silence (which is impossible during the normal work day). Went home and had buttered popcorn, a beer, and a chunk of snickerdoodle cookie dough for dinner. Nice.

    C • dinner 2

    Run / Hike (Spring Training) 47:39 [3] 4.0 mi (11:55 / mi)
    slept:6.0 weight:124lbs shoes: Saucony Grid Omni TR


    I headed out to Greenland for Ratlaf's training course.

    It was ridiculously windy when I got there, and I just wasn't feeling it. So, I did an easy out-and-back jog on the trail instead. (Today's Spring Training assignment was an easy 40-minute run, anyway.) I walked a couple times so I could to talk to people on the course (otherwise it would not have taken me 48 minutes to do 4 miles!).

    Friday Apr 4, 2008 #

    Note


    I'm trying to make some very minor map updates with OCAD. Holy crap, it's hard. I guess knowing how to use OCAD would help.

    C • 0CAD 4

    Thursday Apr 3, 2008 #

    Run / Hike hills (Spring Training) 1:02:08 [3] 5.0 mi (12:26 / mi)
    slept:6.0 weight:124lbs shoes: Saucony Grid Omni TR


    It was snowing / raining -- but not nearly as cold as it was on Tuesday.

  • Warm-up 1.3 miles (13:22)

  • 10 laps up the hill on the Aquarius trail -- go as far as possible in one minute, then recover for two minutes on the way back down.

    01 - 169 m
    02 - 194
    03 - 169
    04 - 171
    05 - 175
    06 - 182
    07 - 163
    08 - 167
    09 - 181
    10 - 185

  • Cool-down 1.4 miles (14:44)

    • Note


    I presented a (small) proposal at Louisville's "New Trail Open House" this evening.

    Wednesday Apr 2, 2008 #

    Soccer intervals (indoor) 25:00 [3]
    slept:8.0 weight:124lbs


    A very satisfying win against a very annoying team. 9-6.

    Tuesday Apr 1, 2008 #

    Run / Hike intervals (Spring Training) 59:56 [3] 5.23 mi (11:28 / mi)
    slept:5.0 weight:124lbs shoes: Saucony Grid Omni TR


    Brrr -- today was the coldest of the Spring Training sessions so far. I'm sure it was a bit warmer where we were, but the news reported a wind-chill of 3° at the airport...

  • One mile to warm up.

  • Two miles with a goal of something between 5k and 10k race pace: 17:29 (8:45 per mile)
  • Walk for a few minutes to recover
  • One mile with the goal of being at least as fast as the two-mile loop: 7:54 (my mile on the first day of class a few weeks ago was 8:23)

  • One mile to cool down.

    • Strength / Stretching warm up/down 5:00 [1]


    Stretching afterwards.

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