Training Log Archive: bbrookeIn the 31 days ending Aug 31, 2018:
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| 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 | Fr | ||||||||||||||||||||||||||||||||||||||||||
Friday Aug 31, 2018 #
Orienteering race (Red Middle) 53:05 [3] 3.42 mi (15:31 / mi) +301ft 14:20 / mi
slept:6.0 shoes: Salomon Speedcross (2017-Navy)
This course was really fun -- technical without any grueling climbs. My original plan was to walk the course, focusing on clean navigation. I ended up running most of it, but I slowed down often to match features to the map.
Tyra passed me on the way to #12. I saw her leave a boulder heading in the general direction of #13, so I ran to that boulder. Oops -- the control wasn't there. I turned around and found it fairly quickly.
Somewhere between #13 and #14, I started thinking I was on my way to #15 (13-14-15 were somewhat in a straight line). Luckily I stumbled on the control and figured it out before I got totally confused & lost.
I had a plan for getting to #18 but I kinda lost track of my distance / location halfway and lost some time there.
The most embarrassing mistake was sprinting from #23 to the wrong knoll in full view of everyone at the finish. DOH!
I finished #13 of 21 on Red -- about eight minutes behind #12. I don't think my mistakes totaled up to eight minutes (it was more just my general slowness), so the mistakes didn't cost me a place in the standings.
Thursday Aug 30, 2018 #
10 AM
Orienteering race 1:20:59 [3] 4.7 mi (17:14 / mi) +716ft 15:04 / mi
slept:5.0 shoes: Salomon Speedcross (2017-Turq)
RMOF Day 2 -- One-Cowboy Relay @ Rattlesnake Hill.
I totally blew the first control, but managed to do OK after that. Tracks indicate small errors here and there, as well as some inefficient routes, but no disasters. :-)
This course was slightly shorter than yesterday's course, but it had more climb. Maybe I shouldn't have run at all yesterday, because I felt slow / tired and really lost steam on some of the uphills today. Charlie caught me near the end of the course, and I couldn't re-pass him...but I was happy to get a Top 20 crystal prize.
Airbnb update: yes, it's nice, but it's loud for sleeping with the windows open (constant interstate & RR noise), and hot for sleeping with the windows closed. Didn't get much sleep at all last night...
Wednesday Aug 29, 2018 #
4 PM
Orienteering race (RMOF 2018) 1:13:57 [3] 5.05 mi (14:39 / mi) +414ft 13:35 / mi
slept:7.0 weight:112.4lbs shoes: Salomon Speedcross (2017-Turq)
RMOF Day 1 at the "Lights of Cheyenne" map. I was very anxious about arriving late after leaving home behind schedule and then missing the turn for road 712, but I got there with time to spare.
The mass start and open terrain made this fairly easy. I followed Neal Barlow's mantra -- straight is great.
I planned to walk the whole thing...but I ended up running downhills & flats, and then I ran some of the uphill sections at the end since I was feeling OK and I realized I could pass a few people.
Then I headed to my Airbnb place, which is very nice. Spent about 30 minutes unloading my car and organizing...(my personal stuff and, mostly, all the snacks). Oof.
Tuesday Aug 28, 2018 #
Administration 4:00:00 [0]
slept:6.0 weight:112.8lbs
Except for packing my clothes & cooler and squeezing everything into my car, I think I'm finished with all of my RMOF prep work. YAY!
- Received final Event Reg data file from Sverre; generated all packet & bib labels; sent PDFs to Sverre for final QA; printed and organized all labels; met Sverre for handoff.
- Printed 15 sets of meet notes (only two people requested them...).
- Organized and boxed up awards.
- Charged & tested two-way radios.
- Started loading car with table, snacks, etc.
Run / Hike (Summer Training 2018) 25:00 [3] 2.25 mi (11:07 / mi) +55ft 10:52 / mi
shoes: Brooks Adrenaline (2018)
I met up with the LoCO group, but I just did two easy miles while they did their 5K & 10K time trials.
Monday Aug 27, 2018 #
Strength / Stretching 1:00:00 [3]
slept:5.0 weight:114lbs
Yoga class at the park (since the rec center is still closed for massive upgrades).
Administration 8:00:00 [0]
- Drafted HTML email w/ photos & links (final RMOF updates); posted the same info to Attackpoint.
- Bought large amounts of finish-line snacks at Costco & King Soopers. Schlepped it all up the stairs and into my house so it doesn't overheat in my car between now and Wednesday...(12 tubs of pretzels, 18 packages of cookies, and four 30-pound boxes of clementines).
- Picked up award printouts at FedEx.
- Most time-consuming: assembled all three sets of awards (Middle, Classic & WSC). I think each one looks OK individually, but they don't have any unifying elements (other than using the same font...). On the other hand, I didn't want all three to look identical for people who might win one of each.
Sunday Aug 26, 2018 #
9 AM
Administration 8:00:00 [0]
Tons of RMOF prep work -- finalizing three sets of award designs (Middle, Classic & WSC); testing different paper types at FedEx; finalizing label merge files for packets & bibs; updating Excel & Word VB macros to match new EventReg export file layout (adding the recreational course options changed the file layout after I wrote my original macros); website updates; created PDF for meet notes (lots of tweaking & re-doing to fix page breaks, etc.); and email follow-ups.
6 PM
Cycling hills 1:10:33 [3] 11.68 mi (6:02 / mi) +762ft 5:41 / mi
slept:8.0 weight:114.6lbs shoes: Safire
Ten laps on Tyler Ave hill loop (in reverse), at an easy pace.
Saturday Aug 25, 2018 #
7 AM
Run / Hike long 2:17:02 [3] 12.24 mi (11:12 / mi) +460ft 10:49 / mi
slept:7.0 shoes: Brooks Adrenaline (2018)
My training plan said 12 miles "very, very comfortable, just building endurance," so I took full advantage of that with an easy pace. :-P
Ran 12 and then walked a bit to cool down.
I started at the golf course (location of LoCO FIT breakfast run meetup, but I started earlier than the group) -- headed west via Coal Creek, Mayhoffer-Singletree, Cowdrey Draw, and Marshall Mesa, and then back the same way.
I was thinking the whole time about the yogurt-fruit-granola bowl I planned to get at the golf course restaurant at the end of my run. And....they were out of yogurt. Resisted the urge to sub pancakes.
1 PM
Administration 1:00:00 [0]
RMOF Prep Work -- volunteer status check & updates, course details status check, and email follow-ups. Also, OUSA AGM paperwork & follow-up.
Friday Aug 24, 2018 #
Run / Hike hills (Summer Training 2018) 52:24 [3] 4.13 mi (12:41 / mi) +444ft 11:31 / mi
slept:8.0 weight:115.3lbs shoes: Brooks Adrenaline (2018)
I missed yesterday afternoon's group workout since I had dinner plans (and I didn't get up early enough for the morning session). It kinda sucked to do this by myself...but I have some delicious salmon papardelle leftovers to have for dinner. ;-)
- Ran 0.75 to warm up.
- Aquarius hill sprints x 10.
- Ran 0.75 and then walked a bit to cool down.
Spectators
Thursday Aug 23, 2018 #
Administration 2:00:00 [0]
slept:8.0 weight:114.3lbs
- RMOF website updates (links to AGM agenda & sample ballot; Graham's notes & course details; relay updates; Day 4 Blue map updates; new relay-area photos; hat photo).
- Email follow-ups (RMOC ballot / proxy status; water volunteer; update confirmations to courses setters; BSA map requests).
- Drafted HTML email with embedded photos & links; posted to RMOC's Facebook page.
Wednesday Aug 22, 2018 #
Run / Hike 45:00 [3] 2.75 mi (16:22 / mi) +177ft 15:25 / mi
slept:6.0 weight:114.3lbs shoes: Brooks Adrenaline (2018)
PT visit this afternoon (hip pain getting worse). She assigned me some exercises & stretches and then did some dry-needling with current. The dry-needling was not awful but not pleasant.
Runner's Roost group run -- I walked a short loop with Betty (awful Hwy 36 bike path up to Davidson Mesa, and then back through the business park), then listened to a talk by the author of Run The World -- also a Rice grad.
Tuesday Aug 21, 2018 #
Run / Hike intervals (Summer Training 2018) 1:25:44 [3] 6.68 mi (12:50 / mi) +176ft 12:31 / mi
slept:8.0 weight:114.3lbs shoes: Brooks Adrenaline (2018)
- Ran one mile from home to trailhead to warm up.
- Mile repeats x 4 "at a repeatable 5k pace" -- 7:53, 7:46, 7:59, 7:59. My plan actually said to do 4 or 5...but I talked myself out of the fifth one (everyone else was already finished, my hip was really hurting (PT appointment tomorrow), I'm planning to run again tomorrow and Thursday, etc...). I was significantly slower the last time we did this workout on 7/24 -- 8:23, 8:26, 8:27, 8:39, 8:32 -- but I remember it being much hotter that day.
- Ran one mile home to cool down, and then walked a bit.
Monday Aug 20, 2018 #
Run / Hike 41:34 [3] 2.32 mi (17:55 / mi) +75ft 17:23 / mi
slept:7.0 weight:114.6lbs shoes: Brooks Adrenaline (2018)
The rec center is closed for two weeks for renovations -- no yoga class tonight.
Neighborhood walk. The air is so smoky & hazy that the mountains aren't visible -- but at least it doesn't have the campfire smell.
Sunday Aug 19, 2018 #
9 AM
Administration 2:30:00 [0]
slept:8.0 weight:115.9lbs
- RMOF website updates & email follow-ups.
- Scanned ONA article to PDF and compiled photos & links for RMOC email newsletter.
3 PM
Cycling 1:10:25 [3] 13.02 mi (5:24 / mi) +419ft 5:15 / mi
shoes: Safire
It was blustery and threatening to rain by the time I finally got out of the house, so I decided to do laps nearby rather than going out to the Dirty Bismarck loop. Ultimately, it just sprinkled a bit.
Rec center loop x 2, Harper Lake loop x 2.5, Davidson Mesa loop x 2, and then home via Coyote Run (not all in that exact order).
Saturday Aug 18, 2018 #
8 AM
Run / Hike 1:05:14 [3] 6.2 mi (10:31 / mi) +133ft 10:19 / mi
slept:7.0 weight:116.4lbs shoes: Brooks Adrenaline (2018)
LoCO FIT breakfast run -- out and back from the south end of the Teller Farm trail.
Ran six at an easy pace (10:20, 9:55, 9:42, 10:03, 9:53, 10:09), walked the rest.
Hip pain started out as a burning sensation (on both sides) and gradually eased up a bit.
11 AM
Administration 1:00:00 [0]
Simon asked about registration totals for his water-quantity calculations. Registration hasn't actually closed yet (we're in the late-fee period until 8/24), so I compared 2016 & 2018 entries to help him forecast.
I'm surprised to see that the totals are so similar, since we haven't done as much advertising as in previous years (ONA ads, "save the date" postcards, etc.).
C • data 3
Friday Aug 17, 2018 #
Run / Hike 42:08 [3] 2.19 mi (19:14 / mi)
slept:8.0 weight:116lbs shoes: Brooks Adrenaline (2018)
Neighborhood walk.
Thursday Aug 16, 2018 #
Run / Hike intervals (Summer Training 2018) 1:04:53 [3] 5.83 mi (11:08 / mi) +128ft 10:54 / mi
slept:6.0 weight:115.1lbs shoes: Brooks Adrenaline (2018)
Hip pain still bothering me -- more of a burning sensation today, with twinges shooting up into my back. It eased up during the workout, which makes me think it's a ligament / tendon thing that gets warmed up & stretched out. It's worst after sitting for a while. ??? Will make an appointment with the PT in my group...
* Ran one mile to warm up.
* 1-2-3-4-5-4-3-2-1 minutes at mile pace for 1-2-3 minutes and 5K pace for 4 & 5 minutes, with two minutes of walking & slow jog recovery in between. I had some good pacers to chase tonight --
Minute - Pace
1 - 7:31
2 - 7:51
3 - 8:05
4 - 7:47
5 - 8:20
4 - 7:58
3 - 7:36
2 - 7:23
1 - 6:29
* Ran a lap around the park to cool down.
Wednesday Aug 15, 2018 #
Run / Hike 37:35 [3] 3.51 mi (10:42 / mi) +108ft 10:24 / mi
slept:8.0 shoes: Brooks Adrenaline (2018)
Wednesday night Runners Roost run.
I planned to do at least part of yesterday's workout that I missed, so I ran one mile at warmup pace (9:48) and then started my two-mile tempo run. The first mile of the tempo part felt OK (8:37), but then I felt like crap and faded badly (8:58) -- maybe b/c it was slightly uphill, and maybe b/c I'm still fatigued from Saturday's 10-miler? Anyhow, I slowed down for the last 0.75, and then walked the rest to cool down. I wouldn't have had time to do the 2nd & 3rd two-mile loops I was supposed to do (since I had to get home for the RMOF call), but I wasn't feeling up for that anyway.
Administration 4:00:00 [0]
RMOF planning committee call (~two hours).
Forwarded Sverre's rec course announcement to RMOC / USOFclubnet, Attackpoint, Facebook & RMOC web site.
Worked on source files & merge document for awards.
Email follow-ups.
Tuesday Aug 14, 2018 #
Administration 3:00:00 [0]
slept:7.0 weight:115.3lbs
More RMOF web updates and email follow-ups.
Also, wrote an Excel macro to format EventRegister export data for label-merge process.
Figured out how to flip text on bib labels.
Monday Aug 13, 2018 #
Run / Hike 15:00 [3] 0.75 mi (20:00 / mi)
slept:8.0 weight:115.4lbs
Walked to & from the rec center.
Strength / Stretching 1:00:00 [3]
Vinyasa yoga class at the rec center.
Administration 2:00:00 [0]
- Created RMOF volunteer sign-up sheet on Google Docs.
- Added Day 6 course details.
- Sent out meeting / conference call details.
- Lots of emails about hats, volunteers, and other RMOF administrative topics...
Sunday Aug 12, 2018 #
Run / Hike 41:56 [3] 2.27 mi (18:28 / mi) +167ft 17:16 / mi
slept:8.0 shoes: Brooks Adrenaline (2018)
Neighborhood walk.
Administration 7:00:00 [0]
Zillions of RMOC / RMOF web updates and email follow-ups. Also, updates to membership database, composed next email update, and RMOC Facebook post.
Saturday Aug 11, 2018 #
7 AM
Run / Hike race 1:35:45 [3] 10.08 mi (9:30 / mi) +177ft 9:21 / mi
slept:6.0 shoes: Brooks Adrenaline (2018)
I only registered for this race b/c I was able to transfer my entry from an event that turned out to be on the same weekend as the Flying Pig back in April.
Also, I was supposed to do a 10-mile training run last weekend -- but got peer-pressured into doing the 10K Evergreen Trail Race with my running group friends -- and this event added a 10-mile option a few weeks ago.
We had sunny, perfect weather (not too hot at all), and the course wasn't as mind-numbingly boring as I had expected (it was an out-and-back along a concrete path).
I wasn't planning to aggressively "race" this; I just looked at it as a supported training run. But the race atmosphere kept me from getting lazy pace-wise (which is what I tend to do on long training runs when I'm by myself...).
Afterwards -- free beer with race bib and food purchase at a local brewery.
Friday Aug 10, 2018 #
Run / Hike 36:25 [3] 2.02 mi (18:02 / mi) +90ft 17:18 / mi
slept:8.0 weight:115.3lbs shoes: Brooks Adrenaline (2018)
Neighborhood walk.
Administration 2:30:00 [0]
- Created HTML email newsletter; located, uploaded & embedded relevant photos.
- Post for RMOC's Facebook page.
- Located & counted bibs for Sverre; sent email update.
- Located & inventoried Dymo labels; started on layout for 2018 RMOF packets & bibs; got super-annoyed with a repeating blank page that I can't figure out how to get rid of in Word mail merge...
Thursday Aug 9, 2018 #
Run / Hike intervals (Summer Training 2018) 1:09:24 [3] 5.58 mi (12:26 / mi)
slept:8.0 weight:114.3lbs shoes: Brooks Adrenaline (2018)
- Ran one mile to warm up.
- 3 x (4 x 400) -- "at 5k race pace or faster", with one minute of rest between laps within each set, and three minutes of rest between sets.
2:08 - 2:07 - 2:02 - 2:01
1:57 - 1:58 - 1:57 - 1:56
1:55 - 1:57 - 1:54 - 1:54
- Ran & walked one mile to cool down.
Tuesday Aug 7, 2018 #
2 PM
Run / Hike hills (Summer Training 2018) 1:02:21 [3] 5.54 mi (11:15 / mi) +358ft 10:36 / mi
slept:8.0 weight:112.5lbs shoes: Brooks Adrenaline (2018)
- Ran a half mile to warm up.
- Assignment: 50 minutes (five laps) on the Tyler Ave hill loop. (I did this on my own at lunchtime since I have an appointment this evening.)
When I started my first loop, a Comcast crew was setting up across the street (they're installing a new fiber network throughout Louisville). I think they were still milling around when I started my second loop ~10 minutes later. When I was about to start my third loop after another ~10 minutes, I noticed a strong natural gas smell and a shimmer in the air, and the work crew had all moved down the street a bit.
I ran down to ask if they knew there was a gas leak -- "yes, we already called it in". Yet they let me hang out at that corner for a minute or so and then run right past the leak (where it was actually spewing out and buckling the asphalt) without warning me or yelling at me to get away. Cars, pedestrians, and cyclists were also passing right by it. Good grief! Seems like they could have at least blocked off that area with their trucks while they waited for the fire department to arrive...(which was 14 minutes later -- from a quarter-mile away).
So I finished the rest of my 50 minutes on the less-steep rec center loop.
Afternoon excitement!
- Ran and walked a half mile to cool down.
C • Leak 4
Monday Aug 6, 2018 #
Run / Hike 12:00 [3] 0.75 mi (16:00 / mi)
slept:7.0 weight:113.8lbs
Walked to & from rec center.
Strength / Stretching 1:00:00 [3]
Vinyasa yoga class at the rec center.
Sunday Aug 5, 2018 #
Event: Evergreen Town Race 5K & 10K
Run / Hike 7:39 [3] 0.63 mi (12:08 / mi)
slept:6.0 weight:114.5lbs shoes: Brooks Adrenaline (2018)
Short warm-up.
Run / Hike race 52:59 [3] 6.25 mi (8:29 / mi) +6ft 8:28 / mi
shoes: Brooks Adrenaline (2018)
Evergreen Town Race 10 km.
This was a last-minute decision (I registered on Wednesday b/c I liked the race shirt design...), and I finished 80 seconds faster than last year -- #9 out of 50 in F40-49 -- yay.
Overall winners were 31:24 (male) and 36:12 (female). It's a downhill race...but wow.
Pleasant weather (70s and overcast), a scenic (road) course along Bear Creek, and a big LoCO FIT group. We went for lunch afterwards, and I seriously overstuffed myself (1.5 cinnamon rolls + mimosa + veggie cheeseburger).
Time for a nap...
Run / Hike 25:41 [3] 1.09 mi (23:34 / mi)
Long, slow, tired, uphill walk from the finish back to the parking area. Reminded me of WMOC. :-P
Saturday Aug 4, 2018 #
8 AM
Run / Hike 30:34 [3] 2.66 mi (11:29 / mi) +61ft 11:15 / mi
slept:6.0 weight:114.9lbs shoes: Brooks Adrenaline (2018)
Easy run (with a small bit of walking) with the LoCO breakfast group. We left from the Bobolink trailhead and did an out-and-back along South Boulder Creek.
Then I tried to go watch one of my high school friends who was doing the Boulder Ironman 70.3 race. I drove around for an hour trying to find a way to get into the Boulder Reservoir (all adjacent roads were closed or blocked), and was told three different shuttle bus pickup locations. I gave up and just went home after waiting at the supposed bus stop for a while without any sign of a bus. :-\
Friday Aug 3, 2018 #
Run / Hike 37:11 [3] 2.08 mi (17:53 / mi) +108ft 17:02 / mi
slept:8.0 weight:115lbs shoes: Brooks Adrenaline (2018)
I ate and drank WAY TOO MUCH at the work dinner last night; I'm glad I didn't wake up feeling awful this morning...
Neighborhood walk. Overcast, grey, and very blustery -- it felt and sounded like a fall night, in a depressing way (days will be getting shorter, soon, etc.).
Thursday Aug 2, 2018 #
6 AM
Run / Hike intervals (Summer Training 2018) 52:29 [3] 5.17 mi (10:09 / mi)
slept:6.0 weight:112.5lbs shoes: Brooks Adrenaline (2018)
I went to the 6:30 am workout, since I have to go to a work dinner this evening. (I snoozed my alarm once at 6:00 am, and then decided to just get up. I'm so glad I went instead of doing it alone at lunchtime when it'll be 90+ degrees...)
- Ran one mile to warm up.
- Descending ladder workout. The assignment for everyone else was to start at 5K race pace and get a few seconds faster on each set (with ~two minutes of walking recovery in between each set). For those of us doing the Evergreen race on Sunday -- we had permission to stay just a bit slower than 5K race pace for all sets. "Yay."
1600m - 1200 - 800 - 600 - 400 - 200
9:05 - 8:47 - 8:36 - 8:21 - 8:22 - 7:28
- Ran a half-mile to cool down.
The guy who lost a bet...? This isn't everybody (some were still running), but it's a good representation of the male / female ratio in my running group. :-P
Wednesday Aug 1, 2018 #
Run / Hike 30:37 [3] 3.07 mi (9:58 / mi) +148ft 9:32 / mi
slept:6.0 weight:112.5lbs shoes: Brooks Adrenaline (2018)
Weekly Runners Roost run. The product demo team this week (Roll Recovery) brought pizza, excellent beer, and CHOCOLATE CAKE (from a fancy Boulder bakery, not a regular grocery store cake...). Also, I won a prize in the raffle (which required posting & hash-tagging some photos on social media): a fold-out stretching mat that I think will be nice to sit on at O-meets.
The cake slices were very narrow, but I had two of them and now I feel unpleasantly over-full (or maybe just overheated from the run).
p.s. Ran three miles at a moderate pace -- up the McCaslin hill to Harper Lake, then southeast to rec center / Via Appia, and back down McCaslin.
Roll Recovery stretch mat with hyper-limber model:
