Training Log Archive: bbrookeIn the 31 days ending Oct 31, 2018:
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Wednesday Oct 31, 2018 #
4 PM
Run / Hike 1:16:28 [3] 3.69 mi (20:43 / mi) +643ft 17:47 / mi
slept:8.0 weight:115.8lbs shoes: Brooks Adrenaline (2016)
"Golden Hell Week" Day 3 -- South Table Mountain
Since this is the shortest of the five routes, and since I didn't force myself out of bed early this morning, I squeezed this one in after work.
Sunny & nice to start, then chilly once the sun went behid the mountains.
Again, I walked up and ran slowly back down.
South Table Mountain in the background:
Tuesday Oct 30, 2018 #
7 AM
Run / Hike 1:46:47 [3] 5.33 mi (20:02 / mi) +915ft 17:14 / mi
slept:6.0 weight:114lbs shoes: Saucony Peregrine (2018)
"Golden Hell Week" Day 2 -- North Table Mountain / Lichen Peak.
I snoozed my alarm and left home a bit later than I had planned, then I took a few wrong turns based on the vague trail directions. I was also just generally moving slowly (and stopping here and there to take pictures...). So this took me longer than expected, and I didn't have time to also do South Table Mountain (had to get to work...).
Luckily, the rain in the forecast didn't ever materialize -- just some flurries at the top.
I walked up / ran down.
Starting off at the Mountain Toad:
Looking northwest from the top (Lichen Peak):
6 PM
Strength / Stretching 45:00 [3]
shoes: Brooks Adrenaline (2018)
Strength Training for Runners Class -- first class of the Fall session.
Monday Oct 29, 2018 #
Event: Golden Hell Week
4 PM
Run / Hike 1:56:55 [3] 6.01 mi (19:27 / mi) +1344ft 16:03 / mi
slept:8.0 weight:116lbs shoes: Saucony Peregrine (2018)
"Golden Hell Week" Day 1
Based on my late-afternoon start and the limited daylight, I chose: Apex.
My calves are feeling incredibly sore from the Saturday & Sunday races, so I walked up and ran (slowly) down. Finished just at dusk.
I think I'll have to do the remaining hikes at dawn -- there's not enough daylight to do them after work, and I'll get fired if I get caught sneaking out at 3pm every day this week...
Sunday Oct 28, 2018 #
Event: Beware the Bear Trail Races
10 AM
Run / Hike race 1:28:14 [3] 8.93 mi (9:53 / mi) +641ft 9:15 / mi
slept:7.0 weight:116.6lbs shoes: Brooks Adrenaline (2018)
"Beware the Bear" trail race at Bear Creek Lake Park.
I woke up thinking there wasn't any way I could do the 5K + 14.25K double today (after yesterday's 10K)...so I just did the 14.25K.
PERFECT weather again this year -- sunny and 60°F. John & Amy were also there (running & volunteering).
I started off in "I'll just be happy to finish" mode, but then I managed to pass some people, including on the uphills.
I ended up fifth out of 13 in my age group. I was ~four minutes behind the third-place woman, and there's no way I could have closed that gap today (I couldn't even catch the fourth-place woman who was only ~20 seconds ahead of me...). I was 40 seconds faster than last year -- but I had also done the 5K last year.
Delicious (free) breakfast burritos from Santiago's afterwards.
I stopped for groceries on the way home, and then resisted the urge to immediately take a hot bath and spend the rest of the day on the couch. Chores completed: meal prep for the week (chopped & roasted veggies, chopped & roasted potatoes, and made another batch of sweet potato breakfast cookies); cleaned kitchen; vacuumed downstairs; and cleared out dead plants from patio containers. NOW it's time to retire to the couch...
6 PM
Administration 2:30:00 [0]
- Posted RMOC pics from OUSA Nationals (this was a time-consuming pain, b/c I had them disorganized all over the place -- work laptop, personal laptop, phone, email, Flickr, etc... ).
- Set up course / meal options and event details page for Score-O & annual meeting.
- Gathered photos for "member news" and posted to Flickr.
- Summarized RMOC member results from OUSA Nationals.
- Drafted RMOC email update with HTML & embedded images.
- Email follow-ups.
- Two membership renewals & confirmation emails.
Saturday Oct 27, 2018 #
Event: VetFest 5K & 10K
10 AM
Run / Hike race 56:50 [3] 6.37 mi (8:55 / mi) +143ft 8:44 / mi
slept:7.0 weight:115.9lbs shoes: Brooks Adrenaline (2018)
VetFest 10K in Castle Rock.
This was my least favorite kind of course: out and back along a creek (Plum Creek Trail), with all the uphill on the return trip. (But it was a very mild grade.)
On the other hand, this was my most favorite kind of event: small enough that I can manage to be third female finisher overall. ;-)
I hadn't planned to push the pace much today (since I'm supposedly doing a 19K tomorrow), but I realized I was third at the turnaround point, right after I had passed another woman. So I just had to open up a gap and hold her off for the last ~three miles.
The results show that the second place woman was only 17 seconds ahead of me -- but she seemed much farther ahead than that, and I couldn't ever catch her.
Amazingly nice weather -- could have worn shorts & a tank top.
12 / 27 overall
3 / 8 female
1 / 3 F40-49
Friday Oct 26, 2018 #
Run / Hike 45:54 [3] 2.47 mi (18:35 / mi) +145ft 17:36 / mi
slept:6.5 weight:116lbs shoes: Brooks Adrenaline (2018)
Neighborhood walk.
Wednesday Oct 24, 2018 #
Run / Hike tempo 27:12 [3] 3.11 mi (8:45 / mi) +62ft 8:35 / mi
slept:8.0 weight:114.9lbs shoes: Brooks Adrenaline (2018)
Runners Roost group run.
Started off kinda fast (for me) and was able to maintain it for 5K.
Run / Hike warm up/down 5:42 [3] 0.4 mi (14:15 / mi) +16ft 13:43 / mi
shoes: Brooks Adrenaline (2018)
Walk & slow run to cool down.
And then apple pie & beer at the store for "dinner".
Tuesday Oct 23, 2018 #
7 PM
Run / Hike 31:51 [3] 3.02 mi (10:33 / mi) +94ft 10:15 / mi
slept:6.0 weight:115.9lbs shoes: Brooks Adrenaline (2018)
Easy recovery run around my neighborhood. I don't really feel sore or like I need to recover...but I'm exhausted from several days in a row with very little sleep, and I just wanted to do something easy. :-P
Monday Oct 22, 2018 #
Note
slept:4.0
Travel day from Detroit back to Denver. Up at 3:15 am again (couldn't fall asleep on the plane this time), and then a full day at work.
I'm so tired I almost feel nauseous.
Sunday Oct 21, 2018 #
10 AM
Orienteering race 2:09:29 [3] 5.25 mi (24:40 / mi) +326ft 23:18 / mi
slept:7.0 shoes: Salomon Speedcross (2017-Navy)
OUSA Nationals -- Long Green-A
Ugh -- not much to say about this. I've never orienteered in this kind of glacial terrain before, and my tracks & results show it. At least I wasn't dead-last on the course? I want a do-over. :-P
Saturday Oct 20, 2018 #
9 AM
Orienteering race 18:09 [3] 1.79 mi (10:08 / mi) +23ft 10:01 / mi
slept:6.0 shoes: Salomon Speedcross (2017-Navy)
OUSA Nationals -- Sprint #1 Green-A
Back in my age group for the Sprints today...
It was cold but sunny -- very nice weather right up until we were driving away.
For both races, I pushed myself to go as fast as possible, thinking about the interval workouts I do with the LoCOfit group. I had one big mistake in each race, along with a few small but not terrible bobbles.
Sprint #1 -- I got really confused as I was trying to leave #6. My compass & map orientation weren't making sense, and I ran back and forth a few times. So I missed the obvious route across the ford. Also, I took the less efficient option from #8 to #9.
12 PM
Orienteering race 22:15 [3] 1.82 mi (12:14 / mi) +31ft 12:02 / mi
shoes: Salomon Speedcross (2017-Navy)
OUSA Nationals -- Sprint #2 Green-A
This started with two long, open-field legs that felt hard... #1 was easy, but I misread the vegetation and bobbled #2.
I was slow through the brush and took an inefficient route to #4 (I should have used trails and attacked from the bridge / dry ditch like most others did).
I hesitated for quite a long time at #6, trying to figure out if I really had to go all the way around to the bridge -- yep.
Misread the clue for #11 and blew past it, but realized pretty quickly and ran back for it.
I finished both sprints in first place for F45+ and I got the medal. YAY!
Friday Oct 19, 2018 #
3 PM
Orienteering race 1:01:00 [3] 4.43 mi (13:46 / mi) +79ft 13:32 / mi
slept:2.0 shoes: Salomon Speedcross (2017-Navy)
OUSA Nationals -- Middle Red
Up at 3:15 am after ~two hours of sleep; slept for the entire flight, which I usually can't do. Met up with Kris at ORD, we made a quick coffee stop, and then we headed to the Middle event!
Today was my brother's birthday, and my bib number turned out to be the baseball jersey number he always wore (#16). That was a nice coincidence.
Kris & I stayed in the car as long as possible to avoid the cold & rain -- then missed our start times due to the time zone change we hadn't been aware of. Oops.
The first 10 controls felt so easy, almost yellow-level. I used trails almost exclusively, and was pushing myself to run as fast as possible. As of #10, I was 29th out of 35.
Then the wheels started to come off. I made a big, dumb error getting to #11 and, in strong contention for my Stupidest Route Choice of the Year, I decided to go ~straight line to #12. Sigh...this leg was a test, and I failed it, big time. The stream that looked about a foot deep was in fact waist-deep, thick, nasty, smelly mud. I retreated and found a log to cross on. But then I hit the uncrossable fence. $%#&@%!!! So stupid.
Small bobble at #13, and the rest were easy.
I ended up in last place. I could barely stand the stench of my muddy clothes on the way to our Airbnb place. Ugh.
Thursday Oct 18, 2018 #
7 PM
Run / Hike 25:06 [3] 2.32 mi (10:49 / mi) +56ft 10:35 / mi
slept:2.0 weight:115.5lbs shoes: Brooks Adrenaline (2018)
Soooo exhausted -- trying to get everything done at work (and at home) so I can leave home at 4:00 am tomorrow morning to get to the airport. :-|
Easy run around the arboretum in the dark -- pleasant outside, no wind but the nice sound of rustling leaves.
Wednesday Oct 17, 2018 #
6 PM
Run / Hike 38:51 [3] 2.25 mi (17:16 / mi) +92ft 16:37 / mi
slept:3.0 weight:115.1lbs shoes: Brooks Adrenaline (2018)
Neighborhood walk. I didn't join the Roost run tonight (too busy with work and trip prep), but I saw some of them on my loop.
9 PM
Administration 1:00:00 [0]
Located / downloaded / arranged / uploaded Petrified Forest photos for RMOC "member news" email. Also looked up results for RMOC runners & drafted email with photos & links (member news & upcoming events).
Tuesday Oct 16, 2018 #
6 PM
Run / Hike hills 48:13 [3] 4.69 mi (10:17 / mi) +323ft 9:39 / mi
slept:8.0 weight:114.1lbs shoes: Brooks Adrenaline (2018)
Another "unofficial" LoCOfit workout -- just me & Sara this time (all the others met at 6:30 am...which I briefly considered when my alarm went off, but then I rolled over and went back to sleep).
She's much faster than me but tapering for a half-marathon (and maybe going slower today for my benefit), so I was able to keep up -- a good challenge to the lolly-gagging pace I would have had if I had been by myself. :-P
We met at the rec center, ran over to Tyler Ave as a warmup, did three laps of the Tyler Ave hill loop, and then ran back to the rec center to cool down. And then I walked home.
Monday Oct 15, 2018 #
Run / Hike 15:00 [3] 0.75 mi (20:00 / mi)
slept:6.0 weight:114.9lbs shoes: Brooks Adrenaline (2017)
Walked to & from the rec center.
Cycling 47:00 [3]
Spin / yoga class -- part 1.
Strength / Stretching 20:00 [3]
Spin / yoga class -- part 2.
Sunday Oct 14, 2018 #
2 PM
Run / Hike long 1:25:30 [3] 8.12 mi (10:32 / mi) +223ft 10:16 / mi
slept:9.0 weight:117.8lbs shoes: TNF Ultra Winter
I haven't done any long runs since 9/29, and I don't have a training plan for this month, so I had arbitrarily picked eight miles as my goal for this weekend.
Yesterday was a BEAUTIFUL, sunny, warm day (60s) -- but I was kinda unmotivated to run after getting up early for the corn maze meet and then having a big lunch afterwards with Doug, John & Amy.
So I had to get out today -- in the snow, with temps in the high 20s / low 30s. :-\
It actually wasn't so bad once I (finally) got started -- I saw occasional glimpses of sun & blue sky, and I had to stop twice to shed layers.
Ran eight at a comfortable pace, walked the rest -- from home up to Davidson Mesa, a variety of loops around the mesa and Harper Lake, and then back home.
My winter-running shoes are great for slushy, snowy conditions (since they're warm & very water resistant), but they're stiff & narrow -- and therefore I had hot-spots and toe numbness. But otherwise, thankfully / surprisingly, this did not feel like a grind.
Saturday Oct 13, 2018 #
Administration 3:00:00 [0]
slept:6.0
Meet director for RMOC Corn Maze meet -- start / finish timing; data-entry & upload for results; uploaded event photos to Flickr & RMOC's Facebook page; drafted & sent HTML email with links and images.
Krisztina (1st female / 4th overall) and Stefano.
Friday Oct 12, 2018 #
6 PM
Run / Hike 1:51:26 [3] 2.35 mi (47:25 / mi)
shoes: Brooks Adrenaline (2017)
I walked through the corn maze after work to put letter cards on all the control posts (so that the competitive runners wouldn't have to wait for slow kids to hand over the punches -- this has cost people time in the past).
It got dark and COLD pretty soon after I started -- my fingers were numb by the time I finished.
Sunset / moonrise in the maze.
9 PM
Administration 2:00:00 [0]
Final prep work for Corn Maze meet -- designed, printed & assembled awards (fridge magnets...again); assembled treat bags for winners -- fridge magnets, Halloween candy & mini pumpkins; created start lists by class for manual time-keeping.
Thursday Oct 11, 2018 #
Run / Hike intervals 58:25 [3] 5.11 mi (11:26 / mi) +96ft 11:14 / mi
slept:7.0 weight:118.5lbs shoes: Brooks Adrenaline (2018)
Another "unofficial" workout with a couple of LoCOfit friends.
- Ran one mile to warm up.
- 10 x (two minutes fast / two minutes walking recovery).
- Ran back around to the trailhead to cool down.
Administration 45:00 [0]
Collected info, images & links for RMOC update; drafted & sent HTML email. Posted a final pre-reg reminder to RMOC's Facebook page. Pre-reg data cleanup.
Wednesday Oct 10, 2018 #
Run / Hike 34:19 [3] 3.49 mi (9:50 / mi) +99ft 9:34 / mi
slept:8.0 weight:117.1lbs shoes: Brooks Adrenaline (2018)
Runners Roost group run in the SNOW (first snow of the season today).
I made an effort to maintain a decent pace.
We had the usual pizza & beer afterwards -- and another batch of pumpkin spice whoopie pies (just like the ones Jody made for the meet on Sunday). What are the odds of that?!
I won a Salomon women's t-shirt in the raffle at the end of the night -- yay!
Then a few of us went out for more pizza & beer at 12 Degree.
Tuesday Oct 9, 2018 #
Run / Hike 55:47 [3] 5.29 mi (10:33 / mi) +197ft 10:11 / mi
slept:7.0 shoes: Brooks Adrenaline (2018)
- Ran from home up to Davidson Mesa to meet with a few others from the LoCOfit group.
- Three-mile progression run -- ~10:00, 9:18, 8:35.
- Walked a bit and then ran home.
Monday Oct 8, 2018 #
Run / Hike 15:00 [3] 0.75 mi (20:00 / mi)
slept:4.0 weight:116.9lbs
Walked to & from the rec center. It was cold with light rain, but very quiet & pleasant outside.
Strength / Stretching 1:00:00 [3]
Vinyasa yoga class at the rec center.
Sunday Oct 7, 2018 #
Event: RMOC - White Ranch
Orienteering race (Red course) 1:56:55 [3] 4.78 mi (24:28 / mi) +1433ft 19:03 / mi
slept:6.0 shoes: Salomon Speedcross (2017-Navy)
Red course at White Ranch -- foggy and cold, but thankfully no wind or precipitation.
I was reminded again today that I need to improve my hill-climbing endurance -- something I said after the Greenland trail race several months ago and then I never really followed through.
Besides overshooting #10, moving very tentatively at times, and having some questionable route choices, I never wandered or got totally lost -- I was just slow overall. (I also stopped several times to take pictures...and a bathroom break.)
- Followed trails most of the way to #1. Luckily I spotted the short connector trail that was covered by the line.
- Inefficient to #2.
- I'm not sure about my route choice to #3. I really wanted to avoid the super-steep climb so I went the L-O-N-G way around...
- Ditto for #3 to #4 -- continuing to rely a lot on trails.
- I like how I executed #5.
- Tracks to #6 look OK "on paper", but I was VERY slow and tentative getting to it.
- Contoured around from #6 to #7, but bobbled at the end.
- #8 & #9 -- OK.
- Overshot #10.
- #11-12-13 -- OK.
We had DELICIOUS homemade treats from Jody at the finish -- coconut macaroons, oatmeal cookies, and pumpkin-spice whoopie pies (I had two...).
Administration 3:00:00 [0]
White Ranch meet follow-up:
- Entered membership renewals and sent email confirmations; sent invitations to join RMOC's email list.
- Created invoice for RRCC instructor.
- Sent membership & invoice totals to Doug for meet report.
- Posted results & splits; forwarded XML splits to JP for RouteGadget.
- Uploaded photos to RMOC's Facebook page & Flickr.
Drafted email message with links & images embedded (White Ranch results, Corn Maze reminder, upcoming regional events, Iceland info, and world cup video).
Saturday Oct 6, 2018 #
8 AM
Run / Hike 31:28 [3] 3.14 mi (10:01 / mi) +98ft 9:44 / mi
slept:7.0 weight:117.5lbs shoes: Brooks Adrenaline (2018)
Short & easy out-and-back run on the Coal Creek Trail, with the LoCOfit breakfast group. Coffee & blueberry pancakes afterwards...and then a visit to Runners Roost.
I tried a few trail shoes and settled on these because: the sole isn't especially thick or flat, and the sales guy said they have a wider toe box.
(Amy -- I tried on the Altra Lone Peak, but, even when the length was right, my foot was totally swimming in the extra-wide toe-box area...)
Saucony Peregrine
3 PM
Administration 3:00:00 [0]
- Miscellaneous email follow-ups (late registrations, a membership question, etc.)
- Prep work for tomorrow's meet at White Ranch -- created OE2010 files & sent out update emails to organizers, volunteers, and participants.
- Created a new table and wrote new PHP / MySQL / HTML code to cross-check participant emails against the YahooGroups list.
- Trouble-shooting for a weird waiver-query error.
Thursday Oct 4, 2018 #
Run / Hike hills 51:44 [3] 4.3 mi (12:02 / mi) +385ft 11:05 / mi
slept:7.0 weight:114.9lbs shoes: Brooks Adrenaline (2018)
I worked really late last night, so I didn't get up in time to meet the "unofficial" training group this morning at 6:30... But I did the same workout they had planned:
- Ran a half mile to warm up.
- Tyler Ave hill repeats x 5. When I realized the first three trips up had gotten progressively faster, I decided to make the last two faster, as well. 3:07, 3:05, 3:05, 3:00, 2:44.
- Ran and walked back home.
Wednesday Oct 3, 2018 #
Run / Hike 37:55 [3] 3.81 mi (9:57 / mi) +178ft 9:32 / mi
slept:8.0 weight:115.4lbs shoes: Brooks Adrenaline (2018)
Runners Roost weekly group run -- up the Hwy 36 bike path to Davidson Mesa, and then back via McCaslin.
No foot pain -- yay.
I think part of the problem is that I wear road shoes all the time, even on rocky, uuneven trails. Taking suggestions for stability trail shoes...
Administration 1:30:00 [0]
- One membership renewal & confirmation email.
- Sent out membership expiration reminders for this month.
- Website updates for White Ranch & Corn Maze.
- Sent out RMOC email update w/ photos & links.
- Miscellaneous registration fixes & email follow-ups.
Tuesday Oct 2, 2018 #
5 PM
Cycling 1:40:31 [3] 16.26 mi (6:11 / mi) +458ft 6:01 / mi
slept:8.0 weight:116lbs shoes: Safire
The Rock Creek Trail goes through the middle of Rock Creek Farm, so I rode over to scout Corn Maze logistics. They have: porta-potties, handwash stations, and covered & uncovered picnic tables. The corn is still kinda green.
Monday Oct 1, 2018 #
Run / Hike 15:00 [3] 0.75 mi (20:00 / mi)
slept:8.0 weight:115.6lbs
Walked to & from the rec center.
Strength / Stretching 1:00:00 [3]
Vinyasa yoga class at the rec center.