Training Log Archive: bbrookeIn the 31 days ending Mar 31, 2014:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||
| 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 | Mo | |||||||||||||||||
Monday Mar 31, 2014 #
Administration 6:00:00 [0]
slept:6.0
1. Drafted 2014 update email for CSOL coaches (pre-registration process, new JV category, etc.). Customized a second version of the update email for parents of individual runners. Sub-tasks:
* Updated our "Request for Invoice" form for school groups and uploaded PDF to document repository.
* Posted details and created pre-registration records for three more CSOL meets; sent emails to meet directors to confirm meet details.
* Created year-long waiver for 2014; uploaded PDF to document repository.
2. Sent Cherry Creek meet update out to RMOC email list; also posted to RMOC Facebook page.
3. Membership updates.
4. Sent rental SportIdent list to e-punch crew for confirmation of missing finger sticks.
5. Created new database table and SQL insert/update triggers for year-long waiver. Updated PHP code that creates Registered Runners page, to include a column for waiver status. Created a folder to archive waiver PDFs/JPEGs and uploaded the few I have received so far.
6. Answered miscellaneous email questions about upcoming meets.
Sunday Mar 30, 2014 #
Run / Hike hills (Spring Training 2013) 39:00 [3] 3.01 mi (12:57 / mi) +272ft 11:56 / mi
slept:8.0 shoes: Brooks Adrenaline (2014)
Slow out-and-back jog in Troy's neighborhood.
Strength / Stretching 18:00 [3]
Three rounds:
air squats x 10
lunge steps x 10
sit-ups x 20
knee push-ups x 10
Friday Mar 28, 2014 #
Run / Hike (Spring Training 2014) 1:07:56 [3] 5.37 mi (12:39 / mi) +180ft 12:16 / mi
slept:8.0 shoes: Brooks Adrenaline (2014)
Slow sfternoon jog around Louisville. Jogged 5.1 and walked the rest. A beautiful day!
Wednesday Mar 26, 2014 #
Run / Hike (Spring Training 2014) 52:06 [3] 4.19 mi (12:26 / mi) +141ft 12:03 / mi
slept:8.0 weight:124lbs shoes: Brooks Adrenaline (2014)
Luckily the bug I had last week was short lived -- just some remnants of a cough today.
Slow four-mile jog around Louisville, and then walked the rest. (My running group isn't meeting this week.)
I'm logging ~8 hours of sleep, even though it took place from 4 am to noon after a marathon work session at my office yesterday...ugh.
Friday Mar 21, 2014 #
Note
slept:6.0
Full-blown fever, chills / sweats, muscle aches, sore throat and headache today. Getting sick is probably one of the reasons I felt so incredibly crappy at yesterday's workout...
Thursday Mar 20, 2014 #
Run / Hike (Spring Training 2014) 1:00:00 [3] 3.75 mi (16:00 / mi)
slept:8.0 weight:124lbs shoes: Brooks Adrenaline (2014)
OMG -- felt like complete sh*t in today's workout. I couldn't even sustain my effort for the first quarter mile, at a pace slower than the back-of-the-pack people I'm usually ahead of. I trudged through all three miles of the workout, but I didn't make any attempt to follow the interval plan after that first quarter mile. No more blood donations during Spring / Summer / Fall running season. :-P
Wednesday Mar 19, 2014 #
Run / Hike (Spring Training 2014) 51:48 [3] 4.1 mi (12:38 / mi) +135ft 12:15 / mi
slept:8.0 weight:123lbs shoes: Brooks Adrenaline (2014)
I felt queasy and wimpy after donating blood yesterday, so I skipped the group workout and worked late instead. I did the same distance today as the workout would've been (four miles), but at a slow-jog pace the entire time, rather than the prescribed workout (progression run). I still don't feel 100%.
Tuesday Mar 18, 2014 #
Note
Blood donation — #2 of 8 for second gallon pin.
HR 64
BP 94 / 70
Sunday Mar 16, 2014 #
Run / Hike (Spring Training 2014) 55:25 [3] 4.48 mi (12:22 / mi) +272ft 11:42 / mi
slept:10.0 shoes: Brooks Adrenaline (2014)
Jogged 4.2 miles at Hidden Mesa (while Troy MTB'd a few laps), then walked a quarter-mile to cool down.
Thursday Mar 13, 2014 #
Run / Hike hills (Spring Training 2014) 1:05:00 [3] 4.83 mi (13:27 / mi) +256ft 12:49 / mi
slept:4.0 weight:125.1lbs shoes: Brooks Adrenaline (2014)
- Walked & jogged ~one mile to warm up.
- Hill sprints x 10 (up the hill as far as possible in one minute / two minutes recovery back down the hill).
- Jogged & walked ~one mile to cool down.
Administration 15:00 [0]
Membership updates, email replies.
Strength / Stretching 15:00 [3]
Three sets:
- (knee) push-ups x 10
- sit-ups x 25
- 30-second plank
- supermans x 15
Tuesday Mar 11, 2014 #
Run / Hike (Spring Training 2014) 50:39 [3] 4.0 mi (12:40 / mi) +121ft 12:19 / mi
slept:6.0 weight:125lbs shoes: Brooks Adrenaline (2013)
It was snowing sideways earlier today, but dry and clear by the time this workout started.
- Jogged one mile to warm up.
- Mile repeats x 2. 8:31 and 8:50. (I looked up my results from this same workout last year on 4/11/2013: 9:10 and 8:40.)
- Jogged one mile to cool down.
Sunday Mar 9, 2014 #
Cycling 1:09:09 [3] 6.63 mi (10:26 / mi) +620ft 9:35 / mi
slept:9.0 shoes: Safire
A few miles westward on the East-West trail, before the mud got so bad that we had to turn back...
Saturday Mar 8, 2014 #
Run / Hike (Spring Training 2014) 41:20 [3] 3.51 mi (11:47 / mi)
slept:8.0 shoes: Brooks Adrenaline (2013)
Jogged 3.16, walked the rest.
Thursday Mar 6, 2014 #
Run / Hike tempo (Spring Training 2014) 43:22 [3] 3.53 mi (12:17 / mi) +72ft 12:03 / mi
slept:7.0 weight:124lbs shoes: Brooks Adrenaline (2014)
- One-mile jog to warm up.
- Two-mile tempo run to set a baseline time for the season. It's interesting to compare to last year (same workout):
* 3/12/2013: 9:41 + 10:05 = 19:46
* 3/6/2014: 10:03 + 9:41 = 19:44
I guess I'm consistent...!
- Half-mile jog to cool down.
Wednesday Mar 5, 2014 #
Administration 3:00:00 [0]
- Generated overall results, HTML splits & XML splits for Eldora meet; uploaded to RMOC database and Attackpoint; updated meet details page & volunteer list.
- Uploaded meet photos.
- Generated two PayPal invoices.
- Membership updates in database.
- Website updates for upcoming events.
- Email update to RMOC list.
- Set up meet details page and pre-registration for Cherry Creek meet; followed up with meet organizers.
- Checked in with Bob & Leif about CSOL details for 2014.
- Small HTML & PHP / MySQL tweaks for meet details page & pre-registration form.
Tuesday Mar 4, 2014 #
Run / Hike intervals (Spring Training 2014) 1:00:00 [3] 3.41 mi (17:36 / mi) +128ft 16:59 / mi
slept:8.0 weight:125lbs shoes: Brooks Adrenaline (2014)
First workout of Spring Training 2014.
- One-mile jog to warm up.
- Ten sets: one minute at mile pace / two minutes recovery jog. It was slightly hilly, and my pace on the one-minute segments ranged from 7:28 to 9:59.
- 0.75-mile jog to cool down.
Saturday Mar 1, 2014 #
Note
slept:5.0
I didn't get to bed until almost 2 am, and then my furnace started acting up at 3 am. Troy is getting over a cold, so we decided early Saturday morning to skip the Eldora meet. Meanwhile, my house is FREEZING (I'm getting a new furnace on Monday morning).