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Training Log Archive: bbrooke

In the 31 days ending Mar 31, 2008:

	activity	#	time	miles		km		+ft
	Run / Hike	10	8:31:20	37.13		59.76		919
	Soccer	7	4:20:00
	Rock Climbing	3	3:15:00
	Orienteering	2	3:13:00	6.88	(28:03)	11.07	(17:26)	984
	Cycling	2	1:57:13	17.56	(6:40)	28.26	(4:09)	525
	Strength / Stretching	2	58:00
	Total	20	22:14:33	61.57		99.09		2428
averages - sleep:7.2 weight:125.6lbs

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Monday Mar 31, 2008 #

Soccer intervals (indoor) 40:00 [4]
slept:8.0

Indoor soccer. We tied 5-5. We probably could've won if we had a full team show up.

Sunday Mar 30, 2008 #

Run / Hike tempo (Spring Training) 57:00 [3] 5.11 mi (11:09 / mi) +427ft 10:20 / mi
slept:10.0 shoes: Saucony Grid Omni TR

Today's assignment was a 55-minute run at a comfortable pace.

I went to Hidden Mesa with Troy and Coco. We started at the east trailhead, which was kind of a mistake: it's ALL uphill from there to the top of the mesa, ranging from mild to steep. (I always have to remind myself after the fact that a mesa is, by definition, only flat on the top, not the sides...).

The west trailhead starts at the top of the mesa, with a good loop around the top (no significant up or down). I'll do that next time.

Good news -- my achilles didn't hurt at all during or after the run.

Here's the profile for the full seven-mile loop (we only did an out-and-back totalling five miles):

Elevation profile.

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

Stretching after the run.

Saturday Mar 29, 2008 #

Run / Hike tempo (Hiking) 45:00 [1]
slept:10.0 weight:127lbs shoes: Saucony Grid Omni TR

Hike to and from our rappelling area at Castlewood Canyon.

Rock Climbing (Rappelling) 1:00:00 [3]

Troy and I found a good spot where we could rappel and then scramble back up really easily. So, we practiced with different rappel devices and techniques.

Thursday Mar 27, 2008 #

Run / Hike intervals (Spring Training) 1:04:13 [3] 4.73 mi (13:35 / mi)
slept:5.0 weight:126lbs shoes: Saucony Grid Omni TR

I missed Tuesday's class -- partly because I was still worried about my achilles tendon, but mostly because I didn't fall asleep until about 4:00 am Monday night / Tuesday morning. I could've gone to the evening class to catch up, or I could've joined Cynthia's Tuesday Night Girls' Ride (mountain biking). Instead, I worked late (by choice) and missed all of it, and I was feeling like a huge slug as a result. I also did absolutely nothing yesterday (I skipped my indoor soccer game). What a complete waste...

Back in action today -- it was snowing when we started, but it dried out and warmed up pretty quickly. The goal on the 800s was to go at a pace that was challenging but maintainable across all four reps. My achilles feels mildly annoyed but not painful. I'm heading to the kitchen to grab my bag of frozen peas...

One mile to warm up

400 x 2: 1:56, 1:51

800 x 4: 3:58, 4:06, 4:07, 3:59

One mile to cool down

Saturday Mar 22, 2008 #

Run / Hike tempo 1:06:00 [3] 2.5 mi (26:24 / mi) +492ft 22:15 / mi
slept:8.0 weight:124lbs shoes: Vasque Adrenaline

Walk to and from the start.

Orienteering tempo (Training Course) 1:15:00 [1] 2.6 mi (28:51 / mi) +984ft 21:14 / mi
shoes: Vasque Adrenaline

I did the southern course at Ratlaf's training meet today. It was super fun. Thanks, Ratlaf!

I walked the whole thing, so as not to aggravate my achilles tendon issue...

Luckily, the cold, snowy weather that was predicted held out until after we all finished the courses and had dinner at Southern Sun (beer! fries!).

Also, we saw the "land grabbers" in person on our way back to the trailhead.

C • Nice pictures! I can place... 3

C • Edie and Dick 2

Friday Mar 21, 2008 #

Note
slept:8.0 weight:125lbs (injured)

Achilles tendon still painful -- still being iced....

Thursday Mar 20, 2008 #

Run / Hike intervals (Spring Training) 54:43 [3] 5.3 mi (10:19 / mi)
slept:4.0 weight:126lbs shoes: Saucony Grid Omni TR

I was wide-awake after last night's soccer game, so I didn't fall asleep until after 2 am. Which made it VERY hard to get up for class at 6 am this morning...

We did intervals today -- seven sets of 3:00 hard / 2:00 recovery.

My left achilles tendon started to twinge during the hills on Tuesday, and now it really hurts. Ugh. Heading to the kitchen for some ice...

One-mile warm-up.

Intervals:

   ----------------------------------------
   #   Distance   AvgPace
   ----------------------------------------
   1   0.37      8:02
   2   0.35      8:31
   3   0.36      8:23
   4   0.34      8:55
   5   0.35      8:32
   6   0.36      8:25
   7   0.32      9:28
   ----------------------------------------

One-mile cool-down.

C • fancy 3

Wednesday Mar 19, 2008 #

Cycling tempo (Bike to Work) 32:45 [3] 6.5 mi (5:02 / mi)
slept:8.0 weight:126lbs

Bike to work.

It appeared to be a beautiful, sunny day when I first woke up -- but it's actually a beautiful, sunny, WINDY day. I almost went right back inside when I first walked out with my bike and felt the wind... But, I'm glad I didn't; it turned out to be a nice ride. I just hope the wind dies down before my return trip, which will be mostly into the wind.

Note

Ugh -- it's not looking good for the ride home:

"There will be areas of occasional west to northwest winds of 15 to 25 mph across the urban corridor through 7 PM. A few spots will see gusts approaching 35 mph at times."

Cycling tempo (Bike to Work) 33:59 [3] 6.5 mi (5:14 / mi)

Back home again... The wind was not an issue after all. Whew!

C • That's why I always take th... 7

Soccer intervals (indoor) 40:00 [3]

It was a team we totally could've beaten, but we lost 10-8.

Tuesday Mar 18, 2008 #

Run / Hike hills (Spring Training) 1:02:13 [3] 5.5 mi (11:19 / mi)
slept:5.0 weight:126lbs shoes: Saucony Grid Omni TR

0.5-mile warm-up

Five hill repeats on Tyler Avenue -- 0.3 mile up, 0.7 mile down. I pushed it on the first three, plodded through on the fourth, and then tried to push again on the fifth.

I was last or second-to-last in all of last week's drills (out of six students). Today I was first on the first two hills, second on the third, and then fourth and fifth on the last two. (Although, the really fast girl wasn't there today.)

2:50 / 7:59
2:47 / 7:57
2:49 / 7:56
3:26 / 7:54
3:00 / 10:08 (back to the rec center)

The weather was fantastic (especially after yesterday's drizzly snow), and today would have been a great day to bike to work. But, I had a staff meeting to get to...

On the downside, Tyler Ave is a feeder into a neighborhood -- so there was lots of exhaust to suck in from all the morning commuters. That's one of the main reasons I avoid road running whenever possible...

C • orienteers are the best hil... 2

Monday Mar 17, 2008 #

Soccer intervals (indoor) 40:00 [3]
slept:9.0 weight:126lbs

Well, the bad news is that we lost.

The good news is that we lost by our smallest margin of defeat so far in the Monday-night league: 10-5.

AND -- I scored a goal. Woo-hoo!

Sunday Mar 16, 2008 #

Rock Climbing intervals (indoor) 1:15:00 [3]
slept:10.0 weight:126lbs

Seven routes at the climbing gym with Troy: 5.9, 5.10, 5.9, 5.10-, 5.10+, 5.10+, 5.10-

Saturday Mar 15, 2008 #

Note
slept:8.0 weight:126lbs

Heading out to buy some new running shoes. I'm still using the ones I bought for the 2006 1000-Day meet...

I also have a new online fixation / time-waster: www.fitday.com (it tracks nutrition and daily fat/carb/protein percentages)

Run / Hike tempo (Spring Training) 44:21 [3] 4.4 mi (10:05 / mi)
shoes: Saucony Grid Omni TR

Today's assignment was a 45-minute run at a comfortable pace ("comfortable" being something I could maintain, but a notch above the level where I could chat).

For the first 3.4 miles, my goal was to stay at or below a 10-minute pace (I *LOVE* my ForeRunner!). Then I took it easy on the last mile, as a cool-down.

I tried a new trail today (new to me): Teller Farm. It was nice and flat (which is what I was looking for), with the usual East Boulder inhabitants -- dog-walkers, cows, and prairie dogs.

Thursday Mar 13, 2008 #

Run / Hike intervals (Spring Training) 54:58 [3] 4.25 mi (12:56 / mi)
slept:4.0 weight:126lbs

0.9-mile warm up: 9:00

4x400 w/ two-minute rests: 1:48, 1:45, 1:48, 1:44

2x800 w/ two-minute rests: 3:56, 3:58

1.1-mile cool down: 11:50

Wednesday Mar 12, 2008 #

Soccer intervals (indoor) 30:00 [3]
slept:8.0 weight:126lbs

No goalie, no subs, no win. I also got stuck in the goal for the entire second half, since I was too wimpy to ask someone else to take a turn -- which was the agreement we all discussed before the game. Grr.

Tuesday Mar 11, 2008 #

Run / Hike (Spring Training) 52:56 [3] 4.34 mi (12:12 / mi)
slept:4.0 weight:123lbs

Today was the first day of the ten-week "Spring Training" class (the outdoor continuation of the "Strength Training for Runners" class).

I had the choice of a 7:00 am class or a 5:15 pm class. I usually struggle to make it to work by 9:30 or 10:00 am (since I have trouble falling to sleep at night). But, I decided to "go for it" and register for the 7:00 am class, hoping to make a big lifestyle change in terms of my work and sleep schedule...

The class was fun and the weather was great. I hope I can maintain a good attendance record.

1-mile warm up jog from rec center to trailhead: 10:40 (uphill)

1-mile "time trial": 8:23

1-mile: 9:39 (this was just a tempo run / time trial optional; I started out at tempo and then decided to pick up a little towards the end of the mile)

1-mile cool-down jog back to the rec center: 9:43 (downhill)

I forgot the yogurt I meant to bring with me to have for breakfast at work; had to stop for a doughnut instead... Double-chocolate.

Note
(injured)

I registered and paid for the Spring Training class last night, and then proceeded to mildly injure my ankle in last night's soccer game. Not sure exactly what I did to it, but it was very painful by the time I got home (although not swollen -- just bruised). I iced it last night, but it still aches. Luckily it didn't bother me too much during this morning's class.

Cycling tempo (MTB) 50:29 [3] 4.56 mi (11:04 / mi) +525ft 9:59 / mi

I decided to do my friend Cynthia's "Tuesday Nite Girls Ride" at Marshall Mesa. Except for the group's habit of stopping every five minutes, it was fun.

Monday Mar 10, 2008 #

Soccer intervals (indoor) 25:00 [3]
slept:8.0 weight:126lbs

We *finally* had a good number of subs for the Monday-night league. We still lost, but by a smaller margin (11-3).

Saturday Mar 8, 2008 #

Orienteering tempo (Training Course) 1:58:00 [1] *** 4.28 mi (27:34 / mi)
slept:6.0 weight:126lbs

Ratlaf's training course at Fox Run. Super fun, despite the chilly weather. I walked the whole time...

Wednesday Mar 5, 2008 #

Soccer intervals (indoor) 50:00 [4]
slept:6.0 weight:126lbs

We were one player short of a full team, but the other team was nice enough to give us one of their players (and not even their worst player, by far!). I think they were confident they would beat us regardless...

It was really fun -- we were ahead by a goal or two at times, then down by five, and we ended up losing 10-8.

I was thrilled to score TWO solid one-touch goals. Woo-hoo! I don't think I've ever scored two goals before in a "real" game.

Tuesday Mar 4, 2008 #

Note

I plan to sign up for Erin's Bolder Bolder training group (twice-weekly sessions). Not because I plan to do the Bolder Boulder (I don't like road races), but because it'll give me some structure and general running improvements (hopefully). She said she would tailor my training plan for orienteering if I could give her some guidance on what that might mean.

* Any suggestions for what I should focus on, as compared to a typical road-race training regimen?

C • I would suggest running at ... 2

Strength / Stretching intervals (Strength Training Runners) 53:00 [3]
slept:6.0 weight:126lbs

The final session of Strength Training for Runners...:

Prancing 4x30 (15 per leg)

Core Set:
- V-ups x 10
- "Superman" x 10
- Ab Twists 5x10
- Push-ups x10

Depth Jump + Star Jump 3x10

90-second Plank

Hurdles 4x8

Core Set

Side-to-Side Hurdles 3x20 (10 per side)

90-second Plank

Tuck Jumps 3x10

15 pull-ups (palms out) w/ 70 lbs of assistance

* Note to self: Erin said this type of intensive plio is not necessary during the spring/summer/fall if I augment with things like hill repeats and sprints. In that case, just do one plio session per week.

Run / Hike warm up/down 9:56 [3] 1.0 mi (9:56 / mi)

Ten laps to cool down: 61, 62, 59, 57, 58, 61, 60, 60, 60, 59

Monday Mar 3, 2008 #

Soccer intervals (indoor) 35:00 [3]
slept:8.0 weight:125lbs

OK, we finally had a few subs show up for the Monday night league. But we still suffered a butt-kicking: 12-2.

Sunday Mar 2, 2008 #

Note
slept:8.0 weight:125lbs

I had hoped to continue the streak of daily activity I started on 2/21. Our plan was to jog up and around Castle Rock today, with the dog.

But, the snow in Elizabeth is blowing sideways at 26 mph right now (gusts up to 36 mph). It may not be Laramie-caliber wind, but the dog won't even go outside to "do her business"...and I certainly don't want to venture out in that nastiness, either.

C • Tell Coco... 7

Saturday Mar 1, 2008 #

Rock Climbing intervals (indoor) 1:00:00 [3]
slept:8.0 weight:125lbs

Troy and I went to the climbing gym. Even though it's only been two weeks since our last visit, we both felt incredibly weak... I guess a two-week hiatus takes a toll when you only go once a week in the first place...
5.9, 5.10, 5.10+, 5.10-, 5.9, 5.9

The 5.9s were the only ones I made it up without falling.

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