Training Log Archive: bbrookeIn the 30 days ending Nov 30, 2008:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||
Wednesday Nov 26, 2008 #
Soccer intervals (indoor) 25:00 [3]
slept:7.0 weight:124lbs
We lost -- badly.
A tough girl on my team collided with an opposing player and literally knocked the other girl out of one of her shoes. It was pretty funny.
Sunday Nov 23, 2008 #
Run / Hike 29:34 [3] 2.5 mi (11:50 / mi)
slept:8.0 shoes: Vasque Adrenaline
Troy and I found a nice trail at a park in his town. The trail is a short loop (about 0.4 mile), but it has trees (a rarity in his area). We did three sets of:
- Jog one lap / 20 crunches
- Jog one lap / 20 push-ups
The loop is pretty hilly, so I did three loops in each direction.
Saturday Nov 22, 2008 #
Rock Climbing (indoor) 1:00:00 [3]
slept:8.0
Climbing at the gym with Troy. Seven routes: 5.8, 5.9, 5.9, 5.10-, 5.10-, 5.10, 5.10 (made several attempts on the last one but didn't make it to the top...).
Thursday Nov 20, 2008 #
Strength / Stretching (Strength Training Runners) 1:00:38 [3] 1.4 mi (43:19 / mi)
slept:7.0 weight:125lbs shoes: Saucony Grid Omni TR
Strength Training for Runners class:
- Jog four laps to warm up.
- (High knees / butt-kickers / bounding / grapevine / 75-second plank) x 3
- (Squat jumps x 10 / scissor jumps x 8 / 15 push-ups / 15 reverse crunches) x 3
- (Forward squat jumps x 10) x 3
- (30-second bicycle crunches) x 3
- (10 jumps / heel walking / toe walking) x 3
- Jog 10 laps to cool down.
Sunday Nov 16, 2008 #
Note
slept:7.0
Does an excruciating three-hour RMOC meeting count as exercise...?
Saturday Nov 15, 2008 #
Run / Hike 41:04 [3] 3.98 mi (10:19 / mi) +87m 9:40 / mi
slept:6.0 weight:127lbs shoes: Saucony Grid Omni TR
My running group / strength training coach helped organize a group run at the grand opening of Solepepper Sports, a new running store (the only one in Louisville) owned by two local running stars / former Olympians. There was a two-mile walk, a four-mile run, and a six-mile run. I jogged the four-mile option.
It was COLD (32°) but sunny. And we all got free schwag (a Nike running bag). I'm guessing there were about 60 people there.
Note
I saw a funny shirt at the group run, which could easily be adopted for orienteering:
It's a mental sport -- and we're all INSANE!
Rock Climbing (indoor) 1:00:00 [3]
Rock climbing at the gym with Troy. Eight routes: 5.7, 5.8, 5.9, 5.8, 5.9, 5.10-. 5.9, 5.10 (didn't finish the last one).
Thursday Nov 13, 2008 #
Strength / Stretching intervals (Strength Training Runners) 52:07 [3]
slept:6.0 weight:127lbs
Strength Training for Runners Class.
- Jog five laps to warm up.
- 3 x (high knees / butt-kickers / galloping / high skips / shuffles / 75-second plank)
- 3 x (squat jumps x 12 / lunge jumps x 7 / 60-second bicycle crunches)
- 2 x (forward lunge jumps x 10 / 20 push-ups)
- 20 push-ups
- 2 x (walking on heels / walking on toes)
- Jog six laps to cool down.
My left knee is killing me -- right at the top of my patella.
Wednesday Nov 12, 2008 #
Cycling 35:06 [3] 6.41 mi (5:29 / mi)
slept:6.0 weight:123lbs
Bike to work -- yay!
Cycling 17:22 [3] 3.08 mi (5:38 / mi)
Out to lunch and back. Oh, with a stop at Starbucks to fill up my thermos with an order of Salted Caramel Hot Chocolate.
Cycling 42:12 [3] 6.52 mi (6:28 / mi)
Bike home.
It wasn't as cold as I expected, but the wind *sucked*, my left knee was aching for some reason, and my headlight faded to nothing. Luckily, the full moon was really bright.
The chill, the dark, the moon, and all the leaves on the ground rustling in the wind gave a spooky Sleepy Hollow feel.
I'm feeling less-than-excited about my 10:00 pm soccer game. Too much in one day. Ugh.
Soccer intervals (indoor) 28:00 [3]
We lost 6-4, but it was a good game. I got a second wind and wasn't as exhausted and worthless as I thought I'd be.
Tuesday Nov 11, 2008 #
Note
I *really* hope I can get my act together to bike to work tomorrow. But I have a lot of boring RMOC Annual Meeting crap to work on, which means I may keep myself up late tonight.
Strength / Stretching (Strength Training Runners) 57:52 [3] 1.0 mi (57:53 / mi)
slept:6.0 weight:124lbs shoes: Saucony Grid Omni TR
Strength Training for Runners class:
- I was a few minutes late and so I missed the warm-up jog...
- Stretching
- Three sets of: (high knees / butt-kickers / bounding / high-skips / grape-vines -- each one up and down the length of the basketball court) + (two-minute "killer" plank)
- Three sets of: (squat jumps x 10 / lunge jumps x 10 per leg) + (crunches x 15)
- Three sets of: (star-hops x 10 / front-back hops x 10 / hops x 10) + (push-ups x 10) + (reverse crunches x 10)
- Three sets of: walking on heels / walking on toes / walking on outside of feet -- each one back and forth across the basketball court
- Jog ten laps to cool down.
Saturday Nov 8, 2008 #
Run / Hike 25:37 [3] 2.34 mi (10:57 / mi)
slept:8.0 weight:124lbs shoes: Saucony Grid Omni TR
Easy jog through the neighborhood...
Rock Climbing (indoor) 1:00:00 [3]
Climbing at the indoor gym with Troy. Seven routes: 5.7, 5.7, 5.8, 5.9, 5.9, 5.10-, 5.8.
Thursday Nov 6, 2008 #
Strength / Stretching (Strength Training Runners) 59:34 [3] 1.5 mi (39:43 / mi)
slept:5.0 weight:124lbs shoes: Saucony Grid Omni TR
Strength Training for Runners class:
- High knees / butt-kickers / bounding / high-skips
- 75-second plank
- Scissor hops x 15 / criss-cross hops x 15 / hops x 15
- 60-second leg-lifting ab stuff
- Squat jumps x 10 / one-leg squats x 10 per leg
- 20 push-ups
Wednesday Nov 5, 2008 #
Soccer intervals (indoor) 28:00 [3]
slept:7.0 weight:124lbs
Indoor soccer. We lost, but it was a good game and I got to run a lot. Except for the part where I tripped on my own feet and bashed my knee.
Note
I went to REI after my soccer game, to buy a new pair of everyday winter gloves. (I wish they were sold as singles -- because that's usually all I need...)
I checked out the face masks for biking to work on cold days, but I couldn't bring myself to buy one.
I really want these gloves for snowy days -- I like the wierd lobster-claw look. ;-)
Tuesday Nov 4, 2008 #
Strength / Stretching (Strength Training Runners) 1:00:04 [3] 1.7 mi (35:20 / mi)
slept:7.0 weight:125lbs
"Strength Training for Runners" has started up again. And thank goodness, because I need *something* to get me back into some kind of routine.
Three sets of:
Three sets of:
Two sets of:
Monday Nov 3, 2008 #
Note
My left palm is really sore. I wonder if that's the result of clutching onto a map for three hours yesterday?
Sunday Nov 2, 2008 #
Orienteering race (Mini-ROGAINE) 2:59:16 [3] 7.22 mi (24:50 / mi) +456m 20:45 / mi
slept:7.0 shoes: Saucony Grid Omni TR
Three-hour Mini-ROGAINE at Devil's Thumb. We had *perfect* weather (mid 70s). I did pretty well "for me" -- cleaned the first map and had 25 minutes left to go out for two controls on the second map (#61 and #20, which I added to the first map in this scan). Total points: 760 out of 1,300 possible.
My ForeRunner dropped the signal a lot, so my tracks are not continuous (is it time to upgrade to the 305???). My impression was that I only messed up at #50 (wandered backing and forth looking for the right boulder), and #20 (parallel error). Otherwise I felt pretty accurate.
Gordon and Nancy (course setters) hosted dinner at their house nearby after the event. For once, a potluck where the food was really great instead of the dreck that turns up at most potlucks! ;-) I got to take home some of Nancy's chocolate cake that was left over.
Results & Photos
Run / Hike tempo 58:28 [3] 2.74 mi (21:20 / mi)
shoes: Saucony Grid Omni TR
Walk to & from the Start / Finish.