Training Log Archive: bbrookeIn the 30 days ending Jun 30, 2008:
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Saturday Jun 28, 2008 #
Run / Hike tempo (Summer Training) 1:10:46 [3] 6.01 mi (11:47 / mi)
slept:8.0 weight:124lbs shoes: Saucony Grid Omni TR
Today's "Summer Training" assignment was a seven-mile run at a consistent but not-too-easy pace.
Troy ended up having to work today, so I had dog-sitter duty. Coco doesn't obey me very well, but I decided I could handle her on a run along the Cherry Creek path.
It's a concrete path, which I usually avoid at all costs. But, the only alternative would've been the steep dirt trail up to the top of Hidden Mesa. In the end, the concrete didn't seem to bother my knees, my shins, or my bad foot.
Coco was so excited by the prairie dogs for the first couple of miles that I felt like I was on the back end of a tow rope. She was tired enough not to pay too much attention to them by the time we were finishing.
I stopped a bunch of times to give her water and some rest in the shade. I didn't want her to overheat. So, my overall time was slower than I had intended, and I only did six miles instead of seven.
Strength / Stretching warm up/down 5:00 [3]
Stretching afterwards.
Note
Coco made a new friend in her yard today...
Poor kittie! When I opened the door to bring Coco in, I must have startled the cat even more. He sprinted straight down that pole (which is at least 10' high), down the driveway, along the road about 100', and up the driveway across the street. I've never seen a cat run that fast, that far.
Friday Jun 27, 2008 #
Cycling tempo 31:17 [3] 6.4 mi (4:53 / mi)
slept:8.0 weight:124lbs
Bike to work.
Cycling tempo 32:51 [3] 6.55 mi (5:01 / mi)
Bike home from work.
Thursday Jun 26, 2008 #
Note
Too funny -- I think I'd be delighted to have one of these plates. ;-)
What the ...? DMV Offers 10,000 Replacement License Plates
C • dude 7
Soccer intervals (outdoor) 30:00 [3]
slept:8.0 weight:122lbs
A 4-0 loss. Three of our four "super-stars" weren't there, and it showed...
Wednesday Jun 25, 2008 #
Cycling tempo 30:29 [3] 6.4 mi (4:46 / mi)
slept:2.0 weight:122lbs
I've really been looking forward to Bike to Work Day. My office park always has a great breakfast stop. Unfortunately, I only managed to get about two hours of sleep last night (I had a cup of half-caff coffee late in the afternoon yesterday; that probably did it...)
I had made plans to meet two of my co-workers who live nearby, so we could bike in together this morning. If not for that, I totally would have flaked out and slept in. And then I would have been disappointed in myself. I just hope I don't fall asleep at my desk today...the downside of biking to work is that I can't go take a nap in my car. ;-) But, I'm having more coffee to continue the vicious cycle.
Cycling 31:52 [3] 6.5 mi (4:54 / mi)
Bike home. Today's forecast was for 90s, but it had clouded up nicely by the time I headed out. I also found a few of the nice mist-y sprinklers.
Soccer tempo (indoor) 22:30 [3]
Indoor soccer -- a big loss.
Tuesday Jun 24, 2008 #
Run / Hike intervals (Summer Training) 43:09 [3] 4.0 mi (10:47 / mi) +344ft 9:58 / mi
slept:8.0 weight:122lbs shoes: Saucony Grid Omni TR
The Summer Training group isn't meeting this week, but we still have assigned workouts. I finally eked this out at about 8:15 pm. At least it had cooled off a bit by then.
I was able to maintain a fast pace on #1; started out way too fast on #2 and faded hard halfway through (#2 was also slightly uphill); and then kept a slightly slower but consistent pace on #3-#4-#5. Borderline puke threshold at the end of #5. That's good, right? ;-)
-----------------------------------------------------
# | Time | Avg Pace | Distance
-----------------------------------------------------
1 | 2:00 | 7:06 | 0.28
2 | 2:00 | 7:24 | 0.27
3 | 2:00 | 7:54 | 0.25
4 | 2:00 | 7:29 | 0.27
5 | 2:00 | 7:15 | 0.27
-----------------------------------------------------
C • Yes 3
Strength / Stretching warm up/down 5:00 [3]
Stretching afterwards -- while being munched by mosquitos.
Note
I spent some time looking at funny t-shirts at cafepress.com...trying to walk the line between "mildly provocative" and "downright offensive". These were my favorites; I think I'll go for Tad.
Monday Jun 23, 2008 #
Cycling tempo 33:06 [3] 6.35 mi (5:13 / mi)
slept:8.0 weight:122lbs
Bike to work.
My office park has some man-made ponds here and there. I rode past one this morning and saw a momma duck with six or seven tiny baby ducks clustered around her. So cute!
Cycling tempo 35:24 [3] 6.5 mi (5:27 / mi)
Bike home.
Pet peeve of the day: people who point their sprinklers at the sidewalk. (Well, actually, sometimes it's nice to ride through a sprinkler on a hot day...)
Note
How fortuitous -- it started raining about five minutes after I got home.
Saturday Jun 21, 2008 #
Run / Hike race (Sprint #1) 39:02 [3] *** 2.2 mi (17:44 / mi) +262ft 15:56 / mi
slept:8.0 weight:124lbs shoes: Vasque Adrenaline
I did Sprint #1 second -- and it went a lot better than Sprint #2, but I still had some errors.
Run / Hike race (Sprint #2) 42:00 [3] *** 2.02 mi (20:47 / mi) +558ft 16:29 / mi
shoes: Vasque Adrenaline
Sprint #2. Major errors at 3, 5, 9 and 11...
C • # 4 4
Run / Hike warm up/down 36:11 [3] *** 1.25 mi (28:57 / mi) +164ft 25:45 / mi
shoes: Vasque Adrenaline
Control pick-up (walking).
Note
Ratlaf and b0be did a great job at this meet. There were about 75 runners, and the courses were fun.
Friday Jun 20, 2008 #
Cycling tempo 32:21 [3] 6.33 mi (5:07 / mi)
slept:8.0 weight:124lbs
Bike to work.
Note
I'm falling asleep at my desk. Ugh.
Cycling 35:25 [3] 6.58 mi (5:23 / mi)
Bike home from work. I had to hurry a little; I have dinner plans at The Gondolier (all-you-can-eat spaghetti).
Thursday Jun 19, 2008 #
Run / Hike tempo (Summer Training) 1:05:53 [3] 5.83 mi (11:18 / mi)
slept:4.0 weight:124lbs shoes: Saucony Grid Omni TR
I was SOOOOO close to sleeping in this morning.
-----------------------------------------
Time | Avg Pace | Distance
-----------------------------------------
10:00 | 9:09 | 1.1
10:00 | 8:41 | 1.2
10:00 | 8:48 | 1.1
-----------------------------------------
Note
Even though I'm doing more weekly miles than I used to, the miles are mostly flat and my bad foot is hardly bothering me at all lately. So, I've concluded that running uphill on the balls of my feet is what aggravates my forefoot bursitis (or whatever it is).
Soccer intervals (outdoor) 30:00 [4]
We lost 2-1, but we played a thousand percent better than last week.
I have a mild headache as a result of (a) looking into the low sun and (b) heading a ball badly (more crown-of-head than front-of-head).
But, when I'm in Boulder, I have an excuse to swing into Whole Foods for a goat cheese-basil salmon burger. YUM!
Wednesday Jun 18, 2008 #
Cycling tempo 30:15 [3] 6.4 mi (4:44 / mi)
slept:7.0 weight:124lbs
Bike to work. NO WIND! It's amazing what a difference that makes -- I was about eight minutes faster than on the windy day last week.
Actually, the wind was starting to pick up just as I got to the office. It was an easterly wind, carrying the lovely scent of the Greeley feed lots. At least it'll be a tailwind on my way home if it keeps up 'til this evening.
Cycling 37:39 [3] 6.82 mi (5:31 / mi)
Bike home with a stop at the grocery store. Again -- NO WIND!
Tuesday Jun 17, 2008 #
Run / Hike hills (Summer Training) 1:01:57 [3] 5.17 mi (11:59 / mi)
slept:4.0 weight:124lbs shoes: Saucony Grid Omni TR
2:35
2:47
2:56
2:55
Strength / Stretching warm up/down 5:00 [3]
Stretching afterwards.
Saturday Jun 14, 2008 #
Note
slept:4.0
I got up at the ass-crack of dawn (4:45 am) to help one of my friends with registration at a cycling event.
Working registration is fun in and of itself, but I also came home with a free jersey ($50). Woo-hoo!
Friday Jun 13, 2008 #
Cycling tempo 37:53 [3] 6.9 mi (5:29 / mi)
slept:7.0 weight:124lbs
Bike to work. Uneventful. Perfect blue-sky weather (except for the wind -- grrr).
Cycling tempo 41:25 [3] 6.5 mi (6:22 / mi)
Bike home.
Am I crazy, or did the easterly headwind I had going to work this morning turn around into a westerly headwind when it was time for me to go home??? No, I'm not crazy. (And yes, I did leave for work at 10:00 am...) Sheesh -- enough with the wind already.
Thursday Jun 12, 2008 #
Run / Hike tempo (Summer Training) 1:06:12 [3] 5.3 mi (12:29 / mi)
slept:4.0 weight:122lbs shoes: Saucony Grid Omni TR
Note
The wind was somewhat bad at class this morning. Now it's getting worse, bordering on ridiculous.
Soccer intervals (outdoor) 25:00 [3]
We lost four or five to zero. I lost track.
Wednesday Jun 11, 2008 #
Cycling tempo 34:00 [3] 6.4 mi (5:19 / mi)
slept:8.0 weight:122lbs
Bike to work. I think I deserve extra points for doing it in the cold rain. ;-)
Actually, it only rained lightly for about the first 10 minutes. And it was pleasantly chilly.
Cycling tempo 41:21 [3] 6.6 mi (6:16 / mi)
Bike home from work. This morning's cold rain changed over to sun and....WIND. Ugh.
I passed a sign this morning next to a vacant lot: "Prairie Dog Project". Would it be a petting zoo, perhaps???
I stopped to read the sign on my way home. The fine print clarifies that it's a prairie dog removal project. They're being relocated prior to development of the vacant lot.
Relocating them is definitely more generous that just gassing them. (Check out this slightly over the top flier from five or six years ago.) One of the ways to remove them from their holes is to use a giant vacuum device that sucks them up and launches them into a padded crate. The gentler method is to flush them out with sudsy water. I've only seen these methods on TV; it'll be interesting to see in person, if I can catch them in the act during my trip to work.
Soccer tempo (indoor) 35:00 [3]
We had ten players and the other team had two. So, we mixed up the teams and scrimmaged for 40 minutes. And it ended up 9-9. Perfect!
Tuesday Jun 10, 2008 #
Run / Hike intervals (Summer Training) 1:04:23 [3] 4.51 mi (14:17 / mi)
slept:4.0 weight:122lbs shoes: Saucony Grid Omni TR
We had a two-week break after the Spring Training class ended in late May. The Summer Training session started today at the track.
There's not an afternoon option this time, and some of the ultra-runners from the Winter Strength Training class are back. So, the class is big (~12) and there's a good range of abilities. On the downside, the Summer class starts a half-hour earlier (6:30 am) -- ugh.
Other than soccer and orienteering, I haven't done any running whatsoever since the Spring class ended a few weeks ago...
The breaks between sets were pretty long (three or four minutes), since there were so many people and everyone was chatting...and that was fine with me.
Strength / Stretching warm up/down 5:00 [3]
Stretching afterwards.
Saturday Jun 7, 2008 #
Orienteering tempo (Long Orange Course) 1:07:56 [3] 4.6 mi (14:46 / mi)
slept:8.0 shoes: Vasque Adrenaline
The course setter called this a Sprint, but it was really a long Orange (~4 miles, with a winning time around 41 minutes). I hadn't planned to go at all, since this is my all-time least favorite RMOC map (pervasive stench from the nearby dog park; stinky, stagnant, unavoidable water crossings, etc.) But we went after all.
Things were going GREAT until the very end. I had opened up a big lead on two of my competitors at #10 -- but then I lost my mind, lost contact with the map, and got totally mixed up at #15 and #16. It's pretty embarassing to take off running from a control, and then the family carrying a baby that you just left behind beats you to the next control. Sigh...
Friday Jun 6, 2008 #
Cycling tempo 33:00 [3] 6.4 mi (5:09 / mi)
slept:8.0 weight:122lbs
Bike to work. I'm kinda dreading the headwind on the way home...
Why do some runners like to run in the road (more specifically, why do they like to run the wrong direction in the bike lane), when there's a perfectly nice sidewalk just a few feet away? I don't get it, and it's annoying. Get out of my bike lane!
Note
My hometown occasionally makes the national news -- and usually for "bubba gone bad" stories like this one. The quote from the fire/rescue guy totally cracks me up...
Man Sets Alabama House Ablaze Trying to Kill Bees
Thursday, June 05, 2008
MOBILE, Ala. -- Joshua Mullen just wanted to kill the bees swarming around his utility shed.
When Mullen, 26, walked away from the gasoline-soaked towels he was using, he heard a "whoosh" and turned around to see the shed in flames that spread to his rented home and wound up causing some $80,000 in damage.
'There were no injuries, unless you count the bees,' Mobile Fire-Rescue spokesman Steve Huffman said.
Huffman said the fire appears to have started when the pilot light of a hot-water heater in the shed ignited fumes from the gas.
...
A trained mechanic, Mullen said he has been trained on gasoline flash points and flammability but didn't expect the gas to put off enough fumes to catch fire.
'Looking at all this, there might have been a better way,' Mullen said while a few surviving bees buzzed around the ashes of the shed. 'It was a mistake. I wish I hadn't done it, but I did.'
http://www.foxnews.com/story/0,2933,363561,00.html
Cycling tempo 33:38 [3] 6.4 mi (5:15 / mi)
Bike home from work. The wind wasn't nearly as bad as I thought it would be...
Wednesday Jun 4, 2008 #
Soccer intervals (indoor) 25:00 [3]
slept:8.0 weight:124lbs
I scored one goal in our ridiculous 17-5 loss.
Tuesday Jun 3, 2008 #
Cycling tempo 35:09 [3] 6.43 mi (5:28 / mi)
slept:5.0 weight:124lbs
Bike to work.
It seems to be prairie dog baby season. They're everywhere -- including smashed in the road all over the place. I have to avert my eyes...
Cycling 35:53 [3] 7.1 mi (5:03 / mi)
Bike home, with a stop by the store for dinner supplies. I didn't think I had room in my backpack, but I didn't like the idea of biking home and then getting into my car to go out for groceries. The junky store near my house actually had something cool: baby blue potatoes.
Sunday Jun 1, 2008 #
Orienteering tempo (Red course) 1:33:30 [3] 5.26 mi (17:47 / mi)
slept:8.0 shoes: Vasque Adrenaline
Red course at Peaceful Valley Scout Ranch (site of the 2007 Colorado Five-Day meet).
I struggled to get ahead of b0be on the first five or six controls. I did eventually open up a gap, but then I wandered at #8 and he caught me. We took different routes to #9, and I was able to open another gap from that point forward.
I ended up third in a small field (most of my usual competition did the Blue course today). I would've been second if I had been about a minute faster...
I wandered at #8 and I made a dumb route choice into #9 (wasted effort up and over a steep hill that was unnecessary, because I misread the map). Other than that, I was pretty happy.
GPS Tracks:
