Training Log Archive: bbrookeIn the 31 days ending Jul 31, 2008:
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| 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 | Mo | Tu | We | Th | ||||||||||||||||||||||||
Friday Jul 25, 2008 #
Note
slept:6.0 weight:124lbs
I missed yesterday's workout, and I'll probably miss today's as well (and I didn't bike to work).
Reality has set in that pretty much 100% of my time will be devoted to Registrar stuff between now and next Sunday.
Maybe this could be considered forced tapering.
Wednesday Jul 23, 2008 #
Cycling tempo 31:47 [3] 6.36 mi (5:00 / mi)
slept:6.0 weight:124lbs
Bike to work.
I've been sleeping really poorly lately. I was wide awake at 3:00 am last night / this morning...(which means I slept really late to compensate and was late to work). Ugh.
Cycling tempo 34:17 [3] 6.43 mi (5:20 / mi)
Bike home from work. It was totally overcast with a few raindrops, which made for a nice, cool ride.
Soccer intervals (indoor) 55:00 [3]
Indoor soccer -- we lost.
I stayed for the game after ours since one of the teams needed players. So, I got to enjoy losing twice in a row. ;-)
Tuesday Jul 22, 2008 #
Run / Hike intervals (Summer Training) 39:59 [3] 3.8 mi (10:31 / mi)
slept:6.0 weight:124lbs shoes: Saucony Grid Omni TR
My training group isn't meeting this week (the coach is on vacation), but we have workouts to do on our own.
This was another headlamp run at Davidson Mesa. I might have sabotaged myself by looking at the workout and thinking "oh -- that'll be easy!".
avg pace --
7:45
6:50
avg pace --
8:16 (I blew up and quit after two minutes, probably b/c of the preceding 6:50 lap)
7:54 (full four minutes)
Strength / Stretching 5:00 [3]
Stretching afterwards.
Note
I was excited to get home from work to check out the new bike jersey I knew was delivered this afternoon. I was disappointed to find that they shipped me the wrong thing... Bummer.
Saturday Jul 19, 2008 #
Orienteering race (Sprint) 27:45 [3] 1.39 mi (19:58 / mi)
slept:6.0 shoes: Saucony Grid Omni TR
Three sprints at Manitou. I had errors on all three, but it was fun overall with a great turnout. Clouds moved through occasionally, to temper the hot-hot-heat.
(I didn't spend much time trying to calibrate my tracks to the map...)
Sprint #1.
Orienteering race (Sprint) 29:19 [3] 1.54 mi (19:02 / mi)
shoes: Saucony Grid Omni TR
Sprint #2.
Orienteering race (Sprint) 25:03 [3] 1.66 mi (15:05 / mi)
Sprint #3.
Friday Jul 18, 2008 #
Cycling tempo 33:46 [3] 6.46 mi (5:14 / mi)
slept:6.0 weight:124lbs
Bike to work.
Cycling tempo 28:29 [3] 6.35 mi (4:29 / mi)
Bike home.
I'm not sure how this turned out to be ~five minutes faster than usual. I thought for sure my legs would be exhausted from the past few days, and I was intentionally trying to take it easy before tomorrow's Sprints. I mostly used the big chain ring rather than the middle, which is what I normally use. Maybe that made a difference, although it really didn't feel any harder.
Thursday Jul 17, 2008 #
Soccer intervals (outdoor) 30:00 [3]
slept:8.0 weight:124lbs
The other team didn't have enough players, so we gave them a few people and scrimmaged (which means we won by forfeit).
Run / Hike intervals (Summer Training) 57:31 [3] 5.42 mi (10:37 / mi)
shoes: Saucony Grid Omni TR
I made a conscious decision to sleep through my running group workout on Tuesday. But, I'm not sure what happened today -- either I turned off my alarm in my sleep, or I never set it for the right time to begin with. In any case, I woke up at 6:40 am, ten minutes after class started. DOH!
So, I did the workout on my own tonight after my soccer game. I went to the super-nice, almost-brand-new track at Fairview HS, since I was already in Boulder. The urge to quit kicked in during the first 800, but I managed to talk myself into "just one more set" all the way through the end of the workout.
2 x 800 (3:53 / 4:01)
1 x 1200 (6:14)
1 x 800 (4:15)
Two minutes walking between each set.
Strength / Stretching warm up/down 5:00 [3]
Stretching afterwards.
Note
Rosstopher did his 400s in about 1:10 a few weeks ago. Wow! That definitely puts things in perspective...
Wednesday Jul 16, 2008 #
Soccer intervals (indoor) 40:00 [3]
slept:6.0 weight:121lbs
We finally got a win (7-2). Woo-hoo!
Tuesday Jul 15, 2008 #
Run / Hike tempo (Summer Training) 1:04:04 [3] 6.14 mi (10:26 / mi)
slept:8.0 weight:121lbs shoes: Saucony Grid Omni TR
I slept through the running group class again this morning...partly because I knew this workout would be relatively easy to do on my own.
I didn't get out until dusk (~9:00 pm). I took my headlamp this time, so I wouldn't have an excuse to flake-out before doing the whole workout. There were still some dog-walkers out on the trail, so it didn't seem too unsafe to be out alone in the dark.
I fueled-up on a chunk of cookie dough on my way out the door...
- 8:57 / 8:25
- walk for about seven minutes
- 9:30 / 8:33
Monday Jul 14, 2008 #
Note
slept:5.0
I attended a full-day Information Architecture seminar today taught by "the da Vinci of data" -- Edward Tufte.
It was super interesting. The only downside was being crammed in like sardines with 500 other people in a hotel ballroom. There was a large, loud-breathing guy to my left, and a left-handed woman boxing me in on my right.
Sunday Jul 13, 2008 #
Run / Hike long (Summer Training) 1:38:02 [3] 8.0 mi (12:15 / mi)
slept:8.0 shoes: Saucony Grid Omni TR
Today's Summer Training assignment was to do eight miles at a consistent but not-too-easy pace.
I ended up doing it at a consistent and very easy pace. It was scorching hot; there's not one square inch of shade on this stretch of the Cherry Creek path... Also, the sun seemed to reflect up off the white concrete and give me a headache. Note to self: only do this trail before sunrise or after sunset.
I jogged the first six miles, walked mile #7, and then jogged #8.
-----------------------------------------------------------
Mile | Time
-----------------------------------------------------------
1 | 11:06 | jogging
2 | 10:28 | jogging
3 | 10:40 | jogging
4 | 11:10 | jogging
5 | 13:51 | 80% jogging / 20% walking
6 | 11:03 | jogging
7 | 17:56 | walking
8 | 11:40 | jogging
-----------------------------------------------------------
Strength / Stretching warm up/down 5:00 [3]
Stretching afterwards.
Friday Jul 11, 2008 #
Cycling tempo 31:04 [3] 6.4 mi (4:51 / mi)
slept:8.0 weight:125lbs
Bike to work. It felt a lot faster than usual -- I guess properly inflated tires and gunk-free components can make a big difference.
Cycling tempo 35:02 [3] 6.1 mi (5:45 / mi)
Bike home.
When I rode in to work today at, um, around noon, it was scorching. Even the breeze felt hot. (Almanac says it was 95°.)
By the time I left the office at 7:30 pm, it was totally cloudy and about 10 degrees cooler. What a relief!
Thursday Jul 10, 2008 #
Run / Hike hills (Summer Training) 1:04:00 [3] 5.03 mi (12:43 / mi) +623ft 11:23 / mi
slept:5.0 weight:121lbs shoes: Saucony Grid Omni TR
My #2 mark was not quite as far up as my #1 mark. But, I hit or passed the #2 mark on all of my subsequent reps.
This reminded me a lot of the up-and-down of an orienteering course. So, I made a point of jogging all ten of the recovery laps, rather than walking.
Strength / Stretching warm up/down 5:00 [3]
Stretching afterwards.
Soccer intervals (outdoor) 35:00 [3]
Another loss. Shocking.
Note
Picked up my bike today. They weren't able to install the spare shock after all. So, I'm back to (a) pumping it up every time I ride, (b) sending the shock back to the manufacturer for an overhaul and being without my bike for a few weeks, assuming the manufacturer will even work on it, or (c) buying a new bike.
C • d) 12
Tuesday Jul 8, 2008 #
Note
slept:7.0 weight:121lbs
A depressing continuation of my zero-activity pattern.
I have a lot to catch up on at work (which is what I did today / tonight) and also for US Champs web / registration / logistics (which is what I'll do when I get home).
I'm not sure when I'll get my bike back from the shop (I took it back today because it was shifting worse than ever after the "deluxe" tune-up, and I decided to go ahead and replace the rear shock with a spare part one of the shop guys had taken off his own bike after just a few miles -- it looked brand-new and he gave me a ridiculously low price). They had to order some parts to attach the new shock. Pretty disappointing, since that breaks my five-week bike-to-work streak.
I started to think about buying a new bike while I was in the shop; they all look so shiny and cool. I can't afford it and I don't really need something this fancy when all I'm doing is commuting to work (and not any true mountain biking lately). But this is what I want. Maybe I can find a used one.
Run / Hike intervals (Summer Training) 1:00:04 [3] 5.36 mi (11:12 / mi)
shoes: Saucony Grid Omni TR
There was still a trace of daylight when I finally left the office (after I wrote the note above), so I decided to pull myself out of my five-day slouch-fest.
Today's Summer Training workout (which I slept through, of course) was to do a fartlek workout consisting of [four minutes hard + three minutes recovery] x 6. It was really dark by the time I had done four reps, so I quit after four.
The goal was to maintain one-mile pace for each of the hard segments, ideally, dropping to 5-km pace if necessary.
-----------------------------------
Lap | Time | Avg Pace
-----------------------------------
1 | 4:00 | 7:40
2 | 4:00 | 7:38
3 | 4:00 | 8:16
4 | 4:00 | 8:04
-----------------------------------
I need to get over my road-running aversion. I can at least do it for the ~one-mile jog from my house to the Harper Lake / Davidson Mesa trailhead. Driving there (which is what I've done for the past four years) is starting to seem silly, and it's a pleasant residential area anyway.
Monday Jul 7, 2008 #
Cycling tempo 10:00 [3] 2.0 mi (5:00 / mi)
slept:8.0 weight:121lbs
Bike to and from the post office.
Over my four-day holiday, not only have I not done a single workout, but I have also eaten a ridiculous amount of raw snickerdoodle cookie dough. I feel gross.
Friday Jul 4, 2008 #
Note
slept:8.0 weight:124lbs
Did some clean-up work in my "yard" -- watering, weeding, sweeping, composting, and RoundUp.
I'm starting to realize the downside of my new bird feeder: cracked seeds and poop all over the patio.
I'm glad I didn't plan to run today; it's pretty hot (90s).
Thursday Jul 3, 2008 #
Run / Hike intervals (Summer Training) 1:06:57 [3] 5.67 mi (11:48 / mi)
slept:4.0 weight:124lbs shoes: Saucony Grid Omni TR
----------------------------
Interval | Avg Pace
----------------------------
2 min | 8:08
3 min | 8:03
4 min | 7:49
5 min | 8:00
5 min | 8:03
4 min | 8:03
3 min | 7:55
2 min | 7:31
----------------------------
Strength / Stretching warm up/down 5:00 [3]
Stretching afterwards.
Cycling tempo 37:09 [3] 6.39 mi (5:49 / mi)
Bike to work. I brought my "real" camera today, but the ducks weren't around.
Cycling 39:38 [3] 6.49 mi (6:06 / mi)
Bike home.
Then I drove my bike to the local shop to get a basic tune-up. I let them talk me into the "deluxe" tune-up since I had a $10 coupon. It should be ready on Monday. But, I also need to have the rear shock overhauled (it won't hold air for more than a day); if they don't have the right parts in stock, I may not get it back until Friday, which would blow my biking-to-work streak.
Wednesday Jul 2, 2008 #
Cycling tempo 33:13 [3] 6.4 mi (5:11 / mi)
slept:8.0 weight:124lbs
Bike to work.
Bad news: I noticed this sign at a vacant field along my route. This doesn't bode well for my furry friends...
Happier news: I saw the momma duck and her babies again. Unfortunately, my phone takes really crap photos; this looks more like the Loch Ness Monster. I'll have to start carrying my real camera to capture the babies in all their cuteness before they grow up and fly away.
It's too bad that I'm not as enthralled with human babies as I am with animal babies.
Cycling 50:54 [3] 7.93 mi (6:25 / mi)
Bike home.
It was cloudy, blustery, and threatening to rain the whole time, but I only felt a few drops.
I decided to try a different route, which added some distance.
Note
I've managed to stick to my goal of biking to work twice per week for five weeks now. But, since Friday is a holiday, I'll have to double-up tomorrow to keep the streak alive (morning running group + bike to work). The biggest hurdle is figuring out the logistics and how to stuff everything into my backpack...
Tuesday Jul 1, 2008 #
Run / Hike tempo (Summer Training) 1:06:32 [3] 5.17 mi (12:52 / mi)
slept:4.0 weight:126lbs shoes: Saucony Grid Omni TR
I made up a goal for each mile when I was about 2/3 into it, picking whatever round number I thought I could hit.
-----------------------------------------
Lap | Goal | Actual Time
-----------------------------------------
1 | 7:30 | 7:28 (PR!)
2 | 8:00 | 8:05
3 | 8:30 | 8:29
-----------------------------------------
I'm pleased that this is better overall than the last session of mile repeats we did on 6/12/2008 (7:41, 8:07, 9:36).
I found out that the super-fast woman in our class is also the US Jump Rope Champion for endurance and choreographed events. She's heading to South Africa for the world championships in July as a competitor and as a coach for a local kids' team. Interesting! She said the endurance event counts the number of jumps in a three-minute period. I bet that helps with fast running turnover...