Training Log Archive: bbrooke

Strength / Stretching (Plyo Fall 2017) 45:00 [3]
slept:8.0 weight:111.8lbs shoes: Brooks Adrenaline (2017)

Run / Hike 18:29 [3] 1.5 mi (12:19 / mi)
shoes: Brooks Adrenaline (2017)

Administration 3:30:00 [0]

Note

Yes, I got one of each at the dinner party last night...but they were tiny. Very delicious!

Run / Hike race 30:36 [3] 3.15 mi (9:43 / mi) +322ft 8:52 / mi
slept:5.0 weight:111.8lbs shoes: Brooks Adrenaline (2017)

Run / Hike race 1:28:54 [3] 8.94 mi (9:57 / mi) +856ft 9:07 / mi
shoes: Brooks Adrenaline (2017)

Run / Hike 29:20 [3] 2.43 mi (12:04 / mi) +138ft 11:27 / mi
slept:8.0 shoes: Brooks Adrenaline (2017)

Run / Hike 40:19 [3] 4.02 mi (10:02 / mi) +177ft 9:38 / mi
slept:8.0 shoes: Brooks Adrenaline (2017)

Easy four-mile neighborhood run before 10am conference call.

I wasn't up early enough to get a cool sunrise pic like my other friends this week (example below), but I did see a cluster of four hot air balloons; a bunch of fat, chirpy prairie dogs; and a big hawk sitting in a tree directly over the ditch path.

Note to self re layering: at 27°, grey tech gloves are too thin; arms too cold w/ just long sleeve driweave and vest.

Boulder sunrise photo by Jesper Kristensen:

Run / Hike hills 55:20 [3] 5.12 mi (10:48 / mi) +400ft 10:04 / mi
slept:7.0 weight:112.4lbs shoes: Brooks Adrenaline (2017)

Run / Hike 20:00 [3] 1.0 mi (20:00 / mi)
slept:7.0 weight:113lbs shoes: Brooks Adrenaline (2017)

Strength / Stretching 1:00:00 [3]

Administration 2:00:00 [0]

Strength / Stretching 1:00:00 [3]
slept:6.0

Run / Hike 1:00:00 [3] 5.34 mi (11:14 / mi) +230ft 10:48 / mi
slept:4.0 weight:111.4lbs shoes: Brooks Adrenaline (2017)

LoCoFIT / Roost weekly Saturday-morning group run.

I almost skipped this, b/c I didn't get much sleep last night (roaring wind and racing thoughts...). In fact, when my alarm went off at 7am, I got up for a few minutes, said "forget it" and went back to bed, and then changed my mind and got up again. ;-)

We ran from the store up to Davidson Mesa, one lap around the mesa, and then back to the store. My assignment for today was "4-5 miles easy", so I ran 5 (emphasis on "easy" since my legs were tired from last night's speed workout) and then walked the rest. The wind kinda sucked, but I rewarded myself afterwards with a delicious, fluffy Biscuit Bar biscuit with apple butter. YUM! (I also rewarded myself with a fleecey jacket purchase, since we get a 15% discount after the group runs...)

Now off to Clement Park for map checking (has it changed due to recent renovations?) and course planning...thank you, Kris!

Run / Hike 1:00:00 [3] 4.75 mi (12:38 / mi)
shoes: Brooks Adrenaline (2017)

Administration 1:00:00 [0]

Course planning at Clement Park.

A cute p-dog at the park:

Run / Hike intervals 54:23 [3] 5.4 mi (10:04 / mi) +105ft 9:53 / mi
weight:112.1lbs shoes: Brooks Adrenaline (2017)

Strength / Stretching 1:00:00 [3]
slept:7.0 weight:111.5lbs

Run / Hike tempo 51:56 [3] 5.1 mi (10:11 / mi)
slept:8.0 weight:111.8lbs shoes: Brooks Adrenaline (2017)

Strength / Stretching 1:00:00 [3]
slept:6.0 weight:113.4lbs

Run / Hike 27:50 [3] 1.38 mi (20:10 / mi)
slept:6.0 weight:112.4lbs shoes: Brooks Adrenaline (2017)

Running group "Ladies Night" / Fall Festival.

Most of us had had races over the weekend and decided to just walk -- even our special guest Neely Gracie. :-)

After the run / walk, we had snacks & wine and small pumpkins to decorate. And...I won a $40 gift card to Runners Roost when my spicy cheddar-pecan wafers were picked as the best snack! (There were only two other snacks to compete with...most people didn't get the memo to bring something). Yay for southern domestic skillz. ;-)

My pumpkin:


Inspiration pic from last weekend (Heber, AZ):

Administration 2:00:00 [0]

Orienteering race 3:56:56 [3] 11.77 mi (20:08 / mi)
slept:8.0 shoes: Salomon Speedcross (2017-Turq)

Petrified Forest Four-Hour ROGAINEs -- Day 2.

Today's map was a bit more detailed and intricate in some places. For example, in the labyrinth-like slot-canyon area where I went off the southwest corner of the map on my way to #50... I climbed part-way up and then back down some steep, crumbly slopes while trying to figure out where I was -- kinda scary at times. I eventually found #50.

After that, I apparently misread or miscounted the dry washes / reentrants on my way to #33 and wasted a TON of time looking for that one and #31. I eventually gave up and headed for #24 -- and then I back-tracked to get #31 and #33, which were totally easy from that direction. :-\

Things went OK after that, but I had lost too much time to get to all the controls I had originally planned. I also had to walk along some narrow, crumbly ridges with steep drop-offs on either side when I took a bad route from #22 to #13 -- but I dealt with it because I was afraid of being overtime. If I had just taken the easy way down the wash after #22, I would have had time to get #23...

I ultimately ended up as 3rd place female behind Robi Mulford (+110 points) and Peg Davis (+30 points). Sanna and Sharon got awards for being 3rd and 4th overall, so they weren't counted for the female awards.

I got home at 2:45 am but it was a great event, very well organized, and I would definitely go back again next year.

"Rocky rootstock" (petrified log) -- #24:

Orienteering race 3:54:33 [3] 11.09 mi (21:09 / mi) +728ft 19:55 / mi
slept:7.0 shoes: Salomon Speedcross (2017-Turq)

Petrified Forest Four-Hour ROGAINEs -- Day 1.

Once I got used to the map, the navigation mostly went well. I used the dry washes as much as possible, since it was so much easier to run in them.

I lost map contact on my way to #24, but I figured out where I was when I hit the bend in the dry wash northwest of it.

I lost some time have to pick my way down a VERY steep slope in between #32 and #36, and again climbing down a boulder field after leaving #42.

Also, after getting down the boulder field after #42, I had no idea where I was for a long while, until I hit the road on the way to #12 (nowhere near where I had planned to be, but it worked out OK). Looking at my tracks right after #42, I should have just back-tracked out of #42 to the trail (since my original plan was to head northeast to #30) -- that would have been MUCH faster than my sketchy descent down the steep, rocky reentrant.

Great weather. Saw some cool petroglyphs (that's why I detoured to the butte in between #41 and #32, based on Ron's pre-race suggestion). Fun!

Administration 1:00:00 [0]

Administration 1:45:00 [0]
slept:7.0 weight:112lbs

Run / Hike 33:07 [3] 3.02 mi (10:58 / mi) +148ft 10:29 / mi
slept:8.0 weight:111.4lbs shoes: Brooks Adrenaline (2017)

Neighborhood run after work -- easy recovery pace.

And now I get to eat the delicious sushi-burrito that's waiting for me in my fridge!!!

Similar to this one:

Note
slept:6.0 weight:111lbs

Run / Hike race 1:04:21 [3] 6.34 mi (10:09 / mi) +285ft 9:44 / mi
slept:8.0 weight:111.4lbs shoes: Brooks Adrenaline (2017)

Strength / Stretching 1:00:00 [3]

Run / Hike race 2:19:53 [3] 13.44 mi (10:24 / mi) +1903ft 9:11 / mi
slept:4.0 weight:110.4lbs shoes: Brooks Adrenaline (2017)

Today was my big goal race for the summer -- a half marathon at the Castle Rock Trail Festival. I've been feeling well-prepared for the distance, but a little under-prepared for the hills. Luckily, this is a rolling area (which is one of the reasons why I picked this race), and most of the hills were short.

At mile #9, the woman directly in front of me tripped and face-planted. I watched it all happen, seemingly in slow motion -- she had many out-of-control steps before she actually went down. I stopped to help her up (which took her a while), and her chin was busted open and bleeding. Yikes.

I gave her a paper napkin I had in my pack (for the blood) and I stayed for a bit; but other than asking "are you OK?" (obviously not!), I wasn't sure what to do. Another woman seemed like she was going to stay and walk with her. So I told them I'd send someone back from the next aid station (which I did), and then I took off. I feel like a horrible person admitting this -- but I didn't want to forfeit the good race I was having.

I asked the EMTs at the finish if they knew her status; they said she was able to finish and then went to the ER for some stitches. If she finished the race instead of getting a ride from the next aid station (which was about 0.75 miles from where she got hurt), maybe her condition wasn't too awful. And maybe I'm not too awful for continuing on after the couple of minutes I stayed with her. :-P

I'm happy with the pace I was able to maintain throughout most of the race (10:25 overall). The 13th mile had a L-O-N-G hill, and I finally threw in the towel and walked a bit -- just couldn't keep going.

I was ultimately ~3.5 minutes back from the #3 and #4 finishers in the F40-49 class -- maybe I could have closed that gap if I didn't walk at the end. Garmin says the time I spent stopped with the injured woman was two minutes.

Stats:

#63 / 192 -- Overall
#21 / 103 -- Females
#5 / 30 -- F40-49

Splits: 9:46 , 10:03 , 10:54 , 10:07 , 10:25 , 9:53 , 10:10 , 10:47 , 10:17 , 10:49 , 10:26 , 10:11 , 11:46 (awful hill at the end!), 4:20 (0.44 miles)

My time today was faster than my previous two half marathons, which were both on the road or paved trails, with much less climb:

7/27/2014 -- 2:30:28 (+122m climb)
9/21/2013 -- 2:24:42 (+65m climb)

So, overall, I'm very happy with how this went! Sticking to my training plan very consistently was a big factor. And, I hate to admit it, but being ~10-20 pounds lighter than in recent years was probably helpful, too.


(I'm the red dot.)

Run / Hike (Summer Training 2017) 35:25 [3] 3.31 mi (10:42 / mi) +154ft 10:15 / mi
slept:4.0 weight:110lbs shoes: Brooks Adrenaline (2017)

Administration 1:30:00 [0]
slept:4.0 weight:109.1lbs

Run / Hike intervals (Summer Training 2017) 52:06 [3] 4.55 mi (11:27 / mi) +141ft 11:07 / mi
slept:8.0 weight:107.6lbs shoes: Brooks Adrenaline (2017)

Strength / Stretching 1:00:00 [3]
slept:8.0 weight:109.3lbs

Orienteering 2:07:50 [3] 4.25 mi (30:05 / mi) +1234ft 23:36 / mi
slept:8.0 weight:110.8lbs shoes: Salomon Speedcross (2017-Turq)

Today I vetted Joe's Green course at White Ranch.

I got my usual "alpine start" at about noon and occasionally heard some thunder in the distance, but luckily I didn't get rained on -- it was actually pleasant enough for short sleeves.

I wasn't cursing Joe by the end of the course (unlike last year, when I started cursing the course setter long before I was finished), so I think this course has an appropriate amount of length & climb for White Ranch. ;-)

2:07:50 total time (including stops for photos, notes, etc.)
1:40:23 moving time

White Ranch view from Green #6: