Training Log Archive: bbrookeIn the 31 days ending Mar 31, 2013:
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Saturday Mar 30, 2013 #
Orienteering race (Long Sprint) 1:06:24 [3] 5.07 mi (13:06 / mi) +558ft 11:52 / mi
slept:6.0 weight:124.8lbs shoes: Brooks Adrenaline (2013)
Long sprint at CU-Boulder. Great weather and a great course set by Leif. Mexican lunch afterwards with kissy. Fun!!!
Friday Mar 29, 2013 #
Run / Hike 55:25 [2] 3.3 mi (16:48 / mi) +72ft 16:27 / mi
slept:8.0 weight:124.8lbs shoes: Adidas Supernova Riot
My running group isn't meeting this week (due to Spring Break). My training plan had running assignments for Tuesday and Thursday, but I didn't have time (due to work -- 3/31 is our fiscal year-end, and I also had to pack up my desk / cube for a building move taking place this weekend...). Ugh.
So I decided to go for a walk today to the post office to check the RMOC PO Box, and then back by the scenic route. Perfect weather -- sunny and not too warm.
Sunday Mar 24, 2013 #
Run / Hike (Spring Training 2013) 50:14 [3] 3.83 mi (13:07 / mi) +243ft 12:22 / mi
slept:10.0 weight:125.5lbs shoes: Saucony Razor (Snow)
Three laps around Troy's parents' neighborhood (since it's not as hilly, and it's more sheltered from the wind). I jogged the first 3.25 miles (40:58), and then walked the rest. The roads were snow-packed, but not too icy / slippery.
Saturday Mar 23, 2013 #
Rock Climbing (Indoor) 1:15:00 [2]
slept:8.0
Indoor rock climbing with Troy. Six routes, an assortment of 5.8s, 5.9s, and one 5.10-.
Thursday Mar 21, 2013 #
Run / Hike hills (Spring Training 2013) 50:10 [3] 4.06 mi (12:21 / mi) +289ft 11:35 / mi
slept:8.0 weight:127lbs shoes: Brooks Adrenaline (2013)
- Half-mile jog to warm up.
- Three laps of the Tyler Avenue hill loop, with a sucky headwind on the uphill. My calves were in knots from the get-go (inadequate warm-up), so I was slowest of the slow today...
- Half-mile walk to cool down.
Tuesday Mar 19, 2013 #
Run / Hike intervals (Spring Training 2013) 58:35 [3] 4.47 mi (13:06 / mi)
slept:6.0 weight:127lbs shoes: Brooks Adrenaline (2013)
Spring Training at Harper Lake.
- Jogged one lap (~one mile) to warm up.
- 4 x 400m and 2 x 800m with two to three minutes of rest in between. Times were: 1:59, 1:59, 1:58, 1:52, 4:24, 4:24.
- Walked out and back (~one mile) to cool down.
Sunday Mar 17, 2013 #
Strength / Stretching 30:00 [2]
slept:9.0 shoes: Adidas Supernova Riot
Three rounds: sit-ups x 25 / (knee) push-ups x 10
Three rounds: 45# press x 8 / 15# good-mornings x 10
Three rounds: 15# bicep curls x 10 / 15# tricep extensions x 10
Burpees x 10
Saturday Mar 16, 2013 #
Run / Hike (Spring Training 2013) 57:18 [3] 4.26 mi (13:27 / mi) +72ft 13:14 / mi
slept:8.0 weight:130lbs shoes: Brooks Adrenaline (2013)
My training plan assignment for today was: "easy two-mile run plus 30-45 minutes of walking or hiking".
I walked the 1.1-mile loop at Davidson Mesa (17:18), jogged two miles of the three-mile loop (10:51, 11:08), and then walked in the final 1.1-mile segment (18:00).
It was overcast, but luckily the rain in today's forecast hasn't materialized yet...
Thursday Mar 14, 2013 #
Run / Hike tempo (Spring Training 2013) 42:11 [3] 3.57 mi (11:49 / mi) +56ft 11:39 / mi
slept:8.0 weight:128lbs shoes: Brooks Adrenaline (2013)
- Half-mile jog to warm up.
- Workout: two one-mile intervals with the first half at mile repeat pace and the second half at 5K pace; walk 0.1 mile back to the start of the loop as recovery in between the two sets. The goal was to learn to modulate your pace if you've started out too fast (and apparently this workout will have three legs, later in the season). Splits were:
#1: 4:45 / 5:10 = 9:55
#2: 4:52 / 5:14 = 10:06
- Half-mile jog / walk to cool down.
70 degrees!
Tuesday Mar 12, 2013 #
Run / Hike tempo (Spring Training 2013) 36:56 [3] 3.37 mi (10:58 / mi) +52ft 10:48 / mi
slept:8.0 weight:130lbs shoes: Brooks Adrenaline (2013)
- Half-mile+ jog to warm up.
- Two-mile time trial to set a baseline for the Spring training session. I was hoping to stay at a 10:00 pace. I started off around 9:00...then 9:15...then 9:30...etc. Couldn't keep up that pace for the second mile. Splits were 9:41 and 10:05 for a total of 19:46.
- Half-mile+ jog back to the trailhead to cool down.
Sunday Mar 10, 2013 #
Strength / Stretching 10:00 [1]
slept:8.0 weight:130lbs
Shovelled snow off the deck / stairs.
Saturday Mar 9, 2013 #
Run / Hike 58:40 [2] 3.23 mi (18:10 / mi) +125ft 17:31 / mi
slept:8.0 weight:130lbs shoes: Saucony Razor (Snow)
Today's assignment in my Spring Training plan was a 30-45 minute walk or hike. I'm glad I have a plan to follow, because otherwise I would NOT have gone out in this snowy weather... Actually, it wasn't too cold, but the wind made it unpleasant.
I meandered through the arboretum to check out the new outdoor workout machines (shoulder press, chest press, leg press, etc.).
Then I headed along the ditch path to Warembourg open space and back.
Only saw one runner out, but tons of hill sledders. The fat bulldog chasing kids down the hill was incredibly cute...
Thursday Mar 7, 2013 #
Run / Hike hills (Spring Training 2013) 46:48 [3] 3.76 mi (12:27 / mi) +289ft 11:36 / mi
slept:6.0 weight:128lbs shoes: Brooks Adrenaline (2013)
I went to the early session for today's workout. 6:30 am -- oof. (I'm donating blood at lunchtime today, so I figured I should run beforehand rather than afterwards...)
- One-mile jog to warm up.
- Hill loop x 2.5 (max sustainable effort for the half-mile hill, then easy recovery jog on the way back to the base of the hill).
- Walked & jogged the second half of the final uphill segment, to cool down.
Note
BP 110 / 58
HR 54
Tuesday Mar 5, 2013 #
Run / Hike intervals (Spring Training 2013) 49:14 [3] 3.67 mi (13:25 / mi) +66ft 13:12 / mi
slept:8.0 weight:128lbs shoes: Adidas Supernova Riot
First day of Spring Training, at Davidson Mesa. 20 people -- wow.
- One-mile warm-up jog.
- 5-4-3-2-1 ladder workout with two minutes of walking in between each set.
- A handful of people did a second set, while the rest of us did a half-mile cool-down jog back to the trailhead. Heard coyotes!
After a few months of jogging at a 12:00 or 13:00 pace (or just walking), I was thrilled to stay sub-10:00 on the five-minute set, and then gradually get faster on the shorter sets, down to 7:30 for the final minute. I'm giving myself a subdued "woot".
Sunday Mar 3, 2013 #
Run / Hike 1:42:40 [3] 4.21 mi (24:23 / mi) +558ft 21:40 / mi
slept:8.0 shoes: Saucony Razor (Snow)
Troy and I visited RMOC's old Black Forest map, with Coco. We haven't used this map since 2005, when a developer cut a road through the park for access to his high-end custom home development...(after about a decade of lawsuits).
Now that there's a pedestrian tunnel connecting the two halves of the park, I think we could still have meets here with minimal map updates. The open space area in the development (part of a land-swap associated with the road) is long and narrow -- but still nice, rolling pine forest with some trails.
Trails were 80% snow / slush. Coco was filthy by the end of the hike...
Saturday Mar 2, 2013 #
Run / Hike 45:07 [3] 3.3 mi (13:40 / mi) +177ft 13:01 / mi
slept:8.0 weight:128lbs shoes: Adidas Supernova Riot
Another SLOW jog around the neighborhood. At least I didn't have to walk any of it this time...