Training Log Archive: bbrookeIn the 31 days ending May 31, 2018:
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Thursday May 31, 2018 #
Cycling 1:28:57 [3] 14.79 mi (6:01 / mi) +589ft 5:48 / mi
slept:8.0 shoes: Safire
Casual social ride with some friends -- out-and-back on the Coal Creek Trail with a great michelada (and more fried food than I care to think about...) afterwards at Gravity.
Tuesday May 29, 2018 #
Run / Hike 17:47 [3] 1.02 mi (17:26 / mi)
slept:8.0 weight:115.9lbs shoes: Brooks Adrenaline (2018)
Walked to & from the rec center.
Strength / Stretching 1:00:00 [3]
Restorative yoga class at the rec center.
Monday May 28, 2018 #
Run / Hike 27:20 [3] 3.12 mi (8:46 / mi) +68ft 8:35 / mi
slept:6.0 weight:116.1lbs shoes: Brooks Adrenaline (2018)
Bloody Louisville / "Doug Doug" 5K & 10K (unofficial Bolder Boulder alternative) at Davidson Mesa. I had plans to go to a yoga class at 10am, so I only did the 5K.
Strength / Stretching 1:30:00 [3]
Extra-long yoga class at the rec center.
Note
I caught up with the "Bloody Louisville" crew again for....bloody mary's and snacks.
Note
Final eating / drinking excursion of the day -- a friend's afternoon BBQ.
Administration 1:00:00 [0]
Manitou Park weekend meet -- pre-reg updates, located old photos, created Facebook post / ad, and drafted RMOC email update.
Sunday May 27, 2018 #
Administration 1:00:00 [0]
slept:8.0 weight:114.4lbs
Two membership renewals; RMOC website updates; RMOF post on Attackpoint; Manitou course, pre-reg & volunteer sign-up updates; email follow-ups.
Run / Hike 23:50 [3] 1.32 mi (18:04 / mi)
Walked to & from the rec center.
Strength / Stretching 1:00:00 [3]
Yoga Burn class at the rec center.
Saturday May 26, 2018 #
Run / Hike 1:02:31 [3] 6.22 mi (10:03 / mi) +213ft 9:44 / mi
slept:8.0 weight:114.5lbs shoes: Brooks Adrenaline (2018)
LoCO FIT breakfast run -- from downtown Louisville, east on Coal Creek Trail, up & over the Aquarius hill, past Community Park, south on Dutch Creek / Coal Creek, and then back to downtown.
I'm glad I got this done early, because it was already pretty warm at 8am...
Had coffee with the group and then browsed at the farmer's market.
Friday May 25, 2018 #
Run / Hike 39:40 [3] 2.11 mi (18:48 / mi) +114ft 17:53 / mi
slept:8.0 weight:113.1lbs shoes: Salomon Speedcross (2017-Navy)
Neighborhood walk.
Thursday May 24, 2018 #
Run / Hike hills 53:02 [3] 3.61 mi (14:41 / mi) +589ft 12:43 / mi
slept:6.0 weight:112.2lbs shoes: Brooks Adrenaline (2018)
- Ran 0.75 to warm up.
- Aquarius hill sprints x 10.
- Ran 0.75 to cool down.
Wednesday May 23, 2018 #
Run / Hike 34:36 [3] 3.61 mi (9:35 / mi) +174ft 9:10 / mi
slept:7.0 weight:112.3lbs shoes: Brooks Adrenaline (2018)
Runners Roost group run -- up McCaslin to the rec center, east to Daughenbaugh open space, around the pond, south to Cherry Street, then back to the store.
By the time I finished checking out the 70%-off sale rack, all the beer was gone. :-\
Tuesday May 22, 2018 #
Run / Hike (Spring Training 2018) 49:17 [3] 4.66 mi (10:35 / mi) +70ft 10:26 / mi
slept:6.0 weight:113.3lbs shoes: Brooks Adrenaline (2018)
At Harper Lake --
* Ran one mile to warm up.
* 5 x 4 minutes fast effort with ~2 minutes walking recovery in between (avg pace 8:30, 8:27, 8:08, 8:03, 7:55).
* Ran a half mile to cool down.
Sunday May 20, 2018 #
Strength / Stretching 1:00:00 [3]
Yoga Burn class at the rec center.
Administration 4:00:00 [0]
slept:8.0 weight:112.1lbs
Fox Run follow-up --
* Data entry for annual waivers.
* Data entry & email confirmation for memberships.
* Data entry for Friday & Saturday volunteers.
* Friday CSOL meet -- posted overall results, splits, CSOL summary, and photos.
* Saturday meet -- posted overall results, splits, and photos.
* Looked up member race results for this weekend.
* Sent RMOC email update w/ results, member news & upcoming events.
* Email follow-ups.
Saturday May 19, 2018 #
Orienteering race 1:36:54 [3] 7.09 mi (13:40 / mi) +1054ft 11:59 / mi
slept:8.0 shoes: Salomon Speedcross (2017-Navy)
I spent the night in an Airbnb room near Fox Run rather than making the three-hour roundtrip drive twice in 24 hours. The room worked out great -- a clean & private basement suite, and the homeowners were only around for about five minutes while I was there / awake.
I did the four Loop courses first, and then Orange -- lots of fun.
* Loop 1 -- Pretty clean.
* Loop 2 -- Lost some time on #5.
* Loop 3 -- Inefficient route from #6 to Finish (I was trying to avoid all the up / down I was seeing south of the trail -- it looked worse to me at the time than what the map reflects). :-P
* Loop 4 -- Biggest mistakes of the day. Wasn't sure which way to go when I hit the trail near #3. Dumb wandering at #5.
* Orange -- Pretty happy with this. Could have been more direct & efficient from #6 to #7; got distracted by the wrong flag near #8; overshot #10 a bit.
It was *freezing* while sitting still to do registration with Elton & Gøril, but very pleasant while running. I got rained on during my last course and started shivering uncontrollably (even with a down jacket on) after I finished and was standing still again. So I helped Doug pack up and then sat in my car with the heater blasting for a while.
Loop 1
|
Loop 2 |
Loop 3 |
Loop 4 |
Orange |
-- |
Friday May 18, 2018 #
Administration 4:00:00 [0]
slept:6.0
Fox Run CSOL (Friday) -- Drove to meet & helped w/ Starts & packing up afterwards.
Fox Run (Saturday) -- Prepared OE2010 files for Doug (Classes & Entries); re-generated files after talking through options & OE2010 workarounds with Doug & Neal (decision to create four entry records for each Loop runner). Printed start cards. Sent out RMOC email with meet updates. Recorded meet hotline message due to weather...
Thursday May 17, 2018 #
Run / Hike (Spring Training 2018) 31:06 [3] 3.03 mi (10:16 / mi) +70ft 10:03 / mi
slept:6.0 weight:111.5lbs shoes: Brooks Adrenaline (2018)
Easy run with the LoCO group. They did four miles; I cut out early b/c I'm stressed about getting sh*t done tonight (work deadlines, weekend meet prep, groceries, laundry, packing, etc.).
Administration 1:00:00 [0]
Fox Run CSOL meet: Finalized OE2010 files and start cards for Doug; email follow-ups (schedule, snacks, etc.).
Wednesday May 16, 2018 #
Run / Hike 35:44 [3] 3.01 mi (11:52 / mi)
slept:8.0 weight:110.3lbs shoes: Brooks Adrenaline (2018)
Runners Roost group run.
I had planned to just walk, but I caved in to peer pressure -- ran up the hill to Davidson Mesa, ran and then walked a short loop around the mesa, and then ran back down to the store.
Tuesday May 15, 2018 #
Run / Hike tempo (Spring Training 2018) 1:18:30 [3] 7.46 mi (10:31 / mi)
slept:8.0 weight:110.5lbs shoes: Brooks Adrenaline (2018)
At Davidson Mesa.
* Ran a half mile to warm up.
* 3-mile / 2-mile / 1-mile progression run (each set should be a faster overall pace than the previous set, with a few minutes of walking in between sets).
3: 9:09, 9:10, 9:00 -- 9:06 avg
2: 8:44, 8:35 -- 8:39 avg
1: 8:02
* Ran a half mile to cool down.
Monday May 14, 2018 #
Administration 3:00:00 [0]
slept:8.0 weight:111lbs
My work laptop has crashed (for the second time in six weeks.), so I'm completely sidelined from "real" work. Which might sound great, except that I'm sure I'll still be expected to meet my Friday deadlines even if I lose two+ days this week due to not having my laptop... :-\
Catching up on RMOC stuff --
- Posted overall results & splits from BCLP meet -- a little extra work due to different MEOS format from Sverre.
- Uploaded BCLP meet photos from Gøril & Yelena to RMOC's Facebook page and created a post with the results link.
- Data entry & email confirmations for online membership renewals.
- Deactivated members with April 2018 expiration dates; sent out email reminders for members with May 2018 expiration dates.
- Added Fox Run & Manitou course updates from Neal & Galen; created a Google Doc for Galen's detailed course notes.
- Created a Google Sheet for Fox Run volunteer sign-up.
- Composed RMOC update email with photos & links (still doing it the hard & slow way with raw HTML...need to find a better way).
Strength / Stretching 1:00:00 [3]
Vinyasa yoga class at the rec center.
Sunday May 13, 2018 #
Strength / Stretching 1:00:00 [3]
slept:8.0 weight:111lbs
"Yoga Burn" class at the rec center.
Run / Hike 20:00 [3] 1.3 mi (15:23 / mi)
Walked 13 laps on the indoor track at the rec center.
Saturday May 12, 2018 #
Orienteering race (Red course) 1:26:56 [3] 6.69 mi (13:00 / mi) +484ft 12:10 / mi
slept:7.0 weight:110.2lbs shoes: Salomon Speedcross (2017-Navy)
Red course at Bear Creek Lake Park.
I made myself run as much as possible, but the hills near the end zapped me (#18, #19 & #20). Another reminder to do more hill training.
Weather was perfect for running -- cool & overcast (but thankfully not the constant rain I had left behind at home...or the hail that moved through after I got back home).
MEOS says I didn't have any mistakes. Hmmm -- I overshot #18 (huge pit hidden by tall grass), botched #20, and took an inefficient route to the finish.
And maybe I should have gone cross-country / trail to #15 (like Galen & others did) rather than taking the road. But I think taking the road from #8 to #9 was the right thing for me -- I can go much faster on the road.
Friday May 11, 2018 #
Administration 4:00:00 [0]
slept:7.0 weight:111.4lbs
Final prep work for tomorrow's meet at BCLP --
- Made some changes to PHP code / query to fix pricing bugs and to add a few extra fields for mail merge.
- Made adjustments to start card layout in merge file, per request from Doug.
- Created OE2010 import files for Entries & Classes; sent to Doug & Sverre.
- Created, printed & collated start cards.
- Sent registration update to other volunteers.
- Finalized, submitted & picked up Lakewood waivers from FedEx.
- Created a Google Sheet to use for volunteer sign-up.
- Sent final reminder email with updates.
- A few other email follow-ups related to 2018 waivers, etc.
Thursday May 10, 2018 #
Run / Hike intervals (Spring Training 2018) 50:36 [3] 4.97 mi (10:11 / mi) +162ft 9:53 / mi
slept:7.0 weight:111.9lbs shoes: Brooks Adrenaline (2018)
One-mile warm-up, 4 x arboretum interval loop, one-mile cool-down.
Easterly winds picked up near the end of the workout, bringing over the scent of
I think the vapors affected my brain, otherwise I wouldn't have stopped 0.03 short of a full mile. DOH!
Administration 30:00 [0]
More email follow-ups (BCLP & Fox Run); updated Fox Run course details & pre-reg options; updated BCLP pre-reg records.
Wednesday May 9, 2018 #
Run / Hike 33:41 [3] 2.01 mi (16:45 / mi) +110ft 15:56 / mi
slept:7.0 weight:112lbs shoes: Brooks Adrenaline (2018)
Evening walk. Saw bats, heard coyotes.
Administration 30:00 [0]
Email follow-ups about BCLP meet, CSOL schedule, etc.
Tuesday May 8, 2018 #
Run / Hike (Spring Training 2018) 1:21:21 [3] 6.77 mi (12:01 / mi) +269ft 11:35 / mi
slept:6.0 weight:113.4lbs shoes: Brooks Adrenaline (2018)
- Walked up to Davidson Mesa.
- Ran 0.85 to warm up.
- One-mile progression run x 3 (8:45, 8:24, 8:24), with walking recovery in between.
- Walked a bit with the others, then ran one mile home to cool down.
Administration 2:45:00 [0]
- BCLP Meet: Edited Lakewood's adult & minor release forms to expedite check-in on Saturday.
- Fox Run CSOL Meet: Posted schedule; sent update email to parents & coaches.
- Fox Run Regular Meet: Set up meet details page & pre-registration options; email follow-ups to clarify course options.
- General: Drafted & sent RMOC email with member news & photos; workshop details & link; BCLP details & link; other upcoming meet dates & links; RMOF reminder & link.
Monday May 7, 2018 #
Run / Hike 42:02 [3] 3.12 mi (13:28 / mi)
slept:7.0 weight:114.7lbs shoes: Brooks Adrenaline (2018)
Easy run / walk with some friends at Davidson Mesa.
Administration 3:00:00 [0]
Bear Creek Lake Park:
- Added park entrance fees and Sverre's course details to meet details page.
- Located City of Lakewood release form PDF and edited it with our event details.
- Responded to Sverre & Galen re start / finish location and other logistics.
Manitou Park:
- Set up pre-registration and posted very complicated meet details page for two-day meet with training, night-O, regular courses, and camping.
Sunday May 6, 2018 #
Run / Hike 11:32 [3] 0.58 mi (19:54 / mi)
slept:6.0 shoes: Brooks Adrenaline (2018)
Short walk (curtailed due to scheduling snafu).
Run / Hike 37:33 [3] 2.12 mi (17:43 / mi) +113ft 16:52 / mi
shoes: Brooks Adrenaline (2018)
Neighborhood walk.
Saturday May 5, 2018 #
Run / Hike race 2:39:41 [3] 15.92 mi (10:02 / mi) +1218ft 9:21 / mi
slept:6.0 shoes: Brooks Adrenaline (2018)
Greenland Trail 25K race.
Perfect conditions -- partly cloudy, not too hot, not too cold, no wind, and no mud (despite all the rain we got late last week).
I felt good on the first loop -- especially cruising downhill the last three miles.
But I struggled with the gradual and then steep five-mile climb on the second loop -- and my pace slowed a lot. I walked the first minute of each mile for (I think) all of the uphill miles of this loop.
Despite my slower pace on the second loop, the results show that I only lost two positions overall.
The race was actually 15.8 - 15.9 miles (not 15.5) according to my Garmin and other results I can see in Strava, so the pace calculations in the results are not 100% accurate. My watch splits were:
| Mile | Loop 1 | Loop 2 |
| 1 | 0:09:52 | 0:10:03 |
| 2 | 0:09:33 | 0:10:53 |
| 3 | 0:09:54 | 0:10:19 |
| 4 | 0:10:06 | 0:11:32 |
| 5 | 0:10:27 | 0:11:21 |
| 6 | 0:09:29 | 0:09:48 |
| 7 | 0:09:00 | 0:09:27 |
| 8 | 0:09:05 | 0:08:52 |
| Loop | 1:17:26 | 1:22:15 |
My feet hurt a lot and it was hard to walk for about 10-15 minutes after I finished, but then I felt more or less fine (mildly sore / tired calves).
I need to work on doing longer, steeper hills.
Very fun overall -- especially the sweet potato pancakes I got on my way home.
Thursday May 3, 2018 #
Run / Hike 49:58 [3] 4.74 mi (10:33 / mi) +285ft 9:58 / mi
slept:8.0 weight:112.9lbs shoes: Brooks Adrenaline (2018)
Easy four-mile run (it's still taper week...). I did a SLOW trip up the Tyler Ave hill with the LoCO group (they were doing hill repeats), headed over to Harper Lake, one lap around, back down the hill, one more SLOW trip up with a few from the group, and then home.
Wednesday May 2, 2018 #
Note
Heavy rain and cold temps -- too unpleasant for a bike ride or a run. Worked in my garage instead.
Tuesday May 1, 2018 #
Run / Hike (Spring Training 2018) 54:18 [3] 4.52 mi (12:01 / mi) +137ft 11:41 / mi
slept:7.0 weight:111.4lbs shoes: Brooks Adrenaline (2018)
Community Park / Dutch Creek / Daughenbaugh.
* Ran a quarter-mile to warm up.
* 5K time trial -- 25:52 (8:47, 8:22, 7:51, 0:52) -- 30 seconds slower than last time. BUT, I spent all of today assuming I'd be able to take it easy for this workout, since I'm tapering for my trail race this weekend. No such luck -- Erin's instructions were to dial back just slightly...not completely. :-P (I guess I got a break by doing 5K instead of 10K like a few of the others...)
* Ran one mile to cool down -- there was a cold easterly wind carrying the nasty Greeley smell by the time I finished.