Training Log Archive: maprunnerIn the 30 days ending Jun 30, 2013:
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Sunday Jun 30, 2013 #
9 AM
stretch 1 [0]
run/walk 2:00:00 13.11 km (9:09 / km) +139m 8:42 / km
ahr:147 max:167
Woo hoo, temps in the low 70s! Together with a good night's sleep, I was almost ready to do this run today. I certainly wasn't dreading it, as usual. And I rarely looked at my watch, and manged to keep up the pace during the second hour. I'll have to confirm, but this may have been the longest distance I have ever covered in a 2 hour run/walk.
Saturday Jun 29, 2013 #
10 AM
stretch 1 [0] 0.78 mi (1 / mi) +16m 1 / mi
run/walk warm up/down 11:00 [1] 0.78 mi (14:06 / mi) +16m 13:16 / mi
orienteer 15:30 [4] 2.34 km (6:37 / km) +4m 6:34 / km
Sprint race at Hidden Valley. This was a new map. It's a small park with baseball diamonds and soccer fields. No navigation challenge from the terrain, but since it was a score O with scattered controls, you did have to try to pick the optimal route. I didn't. Didn't see that I would have to cross the bridge twice, and I should have gotten the two controls near the bridge on the way back to the finish, instead of my way out. Cost maybe 30 seconds?
Good steady effort, but I forgot my HR Strap, so no data. I did find myself thinking about sprint (ie 100m) techniques a few times, and lifted my knees higher and swung my arms more. But I wasn't sprinting all out; I held a good pace for the distance I had to cover. Nice weather (80s and breezy) followed by lunch at Panera with possum, Dick, Dick and Mike.
Good steady effort, but I forgot my HR Strap, so no data. I did find myself thinking about sprint (ie 100m) techniques a few times, and lifted my knees higher and swung my arms more. But I wasn't sprinting all out; I held a good pace for the distance I had to cover. Nice weather (80s and breezy) followed by lunch at Panera with possum, Dick, Dick and Mike.
run/walk 16:00 [1] 1.38 km (11:38 / km) +2m 11:33 / km
control pick up
3 PM
sprint drills 24:00
ahr:137 max:169
went to Lawrence High and practiced my drills on the field and track
Friday Jun 28, 2013 #
stretch 1 [0]
Mike, Ulrik, Fletcher, Simon, Sandy and I met a Topeka TV reporter at Clinton overlook to film some footage for a piece on the new sports in the Sunflower State Games. I think it went really well. It will air on Monday night; I'll post a link when it is available.
Thursday Jun 27, 2013 #
6 PM
stretch 1 [0]
run/walk 50:00 1.4 mi (35:43 / mi)
ahr:117 max:168
I decided (without any help from imstillhungry) that I wanted to get better at running 100m, so I hooked up with a junior high track coach to give me a few lessons. Tonight was our first session. Spent the whole time learning and practicing drills and exercises to improve my technique. Next week he'll teach me to use starting blocks.
Wednesday Jun 26, 2013 #
stretch 1 [0]
weights 30:00 [3]
Tuesday Jun 25, 2013 #
stretch 1 [0]
Meeting tonight for the Sunflower State Games. Really glad that orienteering is an offical event this year. Really glad I just show up at the office and they hand me everything I need: t shirts, registration materials, signs, medals, etc.
Monday Jun 24, 2013 #
6 PM
stretch 1 [0]
cycle 1:00:00 [1] 15.33 km (3:55 / km) +74m 3:49 / km
ahr:110 max:130
Sunday Jun 23, 2013 #
7 AM
stretch 1 [0]
run/walk 1:30:00 9.86 km (9:08 / km) +69m 8:49 / km
ahr:147 max:167
I had a full day scheduled, which is the only reason I was up and out the door at 7:15 on a weekend.
Wasn't too hot, and it was breezy in the open areas, but boy was it humid! Sweated like a pig. Slogged on the way out, and kept looking at my watch. Somehow the return trip felt easier and faster (although it wasn't faster).
Then in to KC for a Cornell picnic for new students (which I was organizing).
Then back to Lawrence to see if they needed any help on the orienteering event.
A long day to be outdoors in the heat.
Nice to finish with a delicious burger dinner with Barry, Jessica, Reed, Dick and Mike.
Wasn't too hot, and it was breezy in the open areas, but boy was it humid! Sweated like a pig. Slogged on the way out, and kept looking at my watch. Somehow the return trip felt easier and faster (although it wasn't faster).
Then in to KC for a Cornell picnic for new students (which I was organizing).
Then back to Lawrence to see if they needed any help on the orienteering event.
A long day to be outdoors in the heat.
Nice to finish with a delicious burger dinner with Barry, Jessica, Reed, Dick and Mike.
Saturday Jun 22, 2013 #
stretch 1 [0]
cycle 40:00
Very hot and very windy, so this was the best option for outdoor training today. Saw a fireworks tent going up.
Thursday Jun 20, 2013 #
6 PM
run/walk hills 40:00 4.74 km (8:26 / km) +100m 7:38 / km
ahr:136 max:173
Ulrik's Hill. Expected it to be just Matt and I tonight. I saw Matt's car, but never saw Matt. Weird. Until I got home and read on Facebook that he had locked his keys in the car, and ran home to get the spare.
Quads were complaining on the first interval, so I wasn't sure I could stick it out for three. But I did. It was tough, and I slowed down a bit each time, but I did it.
6:51
6:59
7:03
stretch 1 [0]
Wednesday Jun 19, 2013 #
stretch 1 [0]
weights 30:00 [3]
Lately my trainer has been including indoor sprints as part of my circuit. Don't know why, but these are really tough. Maybe because he keep s reminding me to keep up the pace :)
Tuesday Jun 18, 2013 #
6 PM
stretch 1 [0]
orienteer 30:45 3.65 km (8:25 / km) +35m 8:02 / km
ahr:157 max:181
Checking out Mike's courses for this weekend. Temps had dropped with the afternoon rain, so it was pleasant to run tonight.
Monday Jun 17, 2013 #
stretch 1 [0]
6 PM
cycle 40:00 [2]
Long, but uneventful, travel day home (hate when you lose two hours of your day). Went for a quick bike ride when I got home, just to get the blood moving.
Here is our required, cheesy, Space Needle tourist photo:
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| Seattle June 2013 |
Sunday Jun 16, 2013 #
1 PM
walk 10:00 [1] 1.02 km (9:46 / km) +2m 9:40 / km
Walking around Seward Park with my sisters. I'm counting the few minutes that we were walking uphill. Actually, I'm only logging this so that it can show up in my AP location map. EDIT: If you're logged into AP, this link will take you to your own map. Don't know how to get the link to my specific map) (Garmin ran out of juice 15 minutes into our 80 minute walk)
5 PM
stretch 1 [0]
elliptical 20:00 [1]
ahr:111 max:134
treadmill 10:00 [3]
ahr:160 max:164
cycle 20:00 [1]
ahr:107 max:111
Since there is only one (non-stop) flight a day back to KC, at 10 am, my sisters dropped me off at a hotel for the night, while they started the drive home to SF.
I decided to take advantage of the hotel gym. Used all the equipment, although I was not on the treadmill for long. Don't like them, plus I didn't have great running shoes with me.
Saturday Jun 15, 2013 #
stretch 1 [0]
walk 30:00 [1]
Less time on our feet today, but saw plenty of neat things. Waterfall Garden, a National Park consisting of one exhibit inside a building (Klondike stories), Olympic Sculpture Park, and the Pike-Pine corridor. After lunch we explored Discovery park, which had some cool trails through the woods. Another beautiful day, with no rain and great views of all the mountain ranges.
Finished with a spectacular dinner at the Book Bindery, where I ate and drank way too much. But savored and enjoyed every delicious bite.
Finished with a spectacular dinner at the Book Bindery, where I ate and drank way too much. But savored and enjoyed every delicious bite.
Friday Jun 14, 2013 #
stretch 1 [0]
walk 1:00:00 [1]
Lots of walking around Seattle. Visiting here with my two sisters (who drove up from SF). Spent all day walking the city streets, which left me with dead legs and odd aches (front of ankle???). Feel like I can log one hour of real exercise.
First things first: I went by myself to the Mecca of fabric stores for outdoor enthusiasts: Seattle Fabrics. Bought more than I needed.
Spent the rest of the day with my sisters. First we explored the Queen Anne neighborhood. Then walked down to the Space Needle, which was cooler than I expected. Walked back up hill to our condo in Queen Anne. Drove to the ferry landing, and went over to Bainbridge Island. Great views of Mt Rainier coming and going. Walked around the island, did some fabric shopping and wine tasting. Then home for the day.
First things first: I went by myself to the Mecca of fabric stores for outdoor enthusiasts: Seattle Fabrics. Bought more than I needed.
Spent the rest of the day with my sisters. First we explored the Queen Anne neighborhood. Then walked down to the Space Needle, which was cooler than I expected. Walked back up hill to our condo in Queen Anne. Drove to the ferry landing, and went over to Bainbridge Island. Great views of Mt Rainier coming and going. Walked around the island, did some fabric shopping and wine tasting. Then home for the day.
Thursday Jun 13, 2013 #
stretch 1 [0]
Wednesday Jun 12, 2013 #
stretch 1 [0]
weights 30:00 [3]
Tuesday Jun 11, 2013 #
5 PM
stretch 1 [0]
orienteer 18:50 2.23 km (8:26 / km) +12m 8:13 / km
ahr:147 max:165
orienteer 16:44 1.89 km (8:50 / km) +10m 8:37 / km
ahr:142 max:163
Isovist training at JCCC tonight. Goal was to concentrate on navigation, not speed. Courses are a lot shorter when you "stop when you can see the control" so I re-ran two sprint courses.
Physically tough for me tonight. Summer has finally arrived, and this was my first run of the season in 90+ temps. I was dogging it on the second course, and walked more than I planned. That's OK, I'll acclimate soon enough.
Physically tough for me tonight. Summer has finally arrived, and this was my first run of the season in 90+ temps. I was dogging it on the second course, and walked more than I planned. That's OK, I'll acclimate soon enough.
Monday Jun 10, 2013 #
stretch 1 [0]
Sunday Jun 9, 2013 #
11 AM
run/walk 1:00:00 6.35 km (9:27 / km) +100m 8:46 / km
ahr:150 max:169
Perry Lake trails with Mike, Matt and Ulrik. I like running here. There are lots of winding trails, that double back on each other, so you can run for a long time, in a small area, and not repeat trails. And it's mostly in the shady woods. Too bad I was so stiff and tired at the beginning. Took me almost 30 minutes to feel comfortable running today. And I walked up a lot of inclines. Legs were just too tired. Relaxed at the end, reading my book, sitting in the beautiful woods, while waiting for the others to finish.
stretch 1 [0]
Saturday Jun 8, 2013 #
11 AM
stretch 1 [0]
Nordic track 20:00 [1]
orienteer 25:40 2.25 km (11:24 / km) +52m 10:14 / km
ahr:170 max:209 18c
I set a short course on campus. I picked specific types of control locations, which can be hard to read on the run: canopies, stairs and inside corners of uncrossable walls. I also avoided any hills! I had not been to many of these sites before, which was good for a training exercise.
This was fun! I was a little tired and stiff at the beginning, but I was able to keep up the pace and read the map well. Had to make one detour around some construction (from 9 to 10). Glad to have a clean, steady, sprint effort. Always good when my HR avg is 170+ for a sprint.
This was fun! I was a little tired and stiff at the beginning, but I was able to keep up the pace and read the map well. Had to make one detour around some construction (from 9 to 10). Glad to have a clean, steady, sprint effort. Always good when my HR avg is 170+ for a sprint.
Friday Jun 7, 2013 #
5 PM
stretch 1 [0]
cycle 1:13:00 [1] 11.31 mi (6:27 / mi) +97m 6:17 / mi
ahr:105 max:130
Beautiful spring evening. Really enjoyed my ride tonight.
Thursday Jun 6, 2013 #
6 PM
stretch 1 [0]
run/walk hills 25:00 3.19 km (7:51 / km) +66m 7:06 / km
ahr:156 max:188
Ulrik's hill repeats with Mike, Matt and Ulrik. My legs were tired from yesterday, so I really felt the hills tonight. I decided to stop after two repeats, because I don't like to suffer :) It's too bad, because it was perfect weather.
And it turns out that I went faster than usual, which also might explain why they felt so tough.
6:37
6:41
And it turns out that I went faster than usual, which also might explain why they felt so tough.
6:37
6:41
Wednesday Jun 5, 2013 #
9 PM
stretch 1 [0]
run/walk 45:00
run race 17 [5] 0.1 km (2:50 / km)
Corporate Challenge 100m race. I had two goals: not freeze up with nervousness (like last year) and beat last year's time.
Started warning up at 8:30 for a proposed start time of 8:50. Ended up running at 9:40 pm (past my bedtime!) so I did a longer warm up than planned.
I started from a crouch this year, instead of a standing start. I felt calm and ready to race, so I did improve that, compared to last year.
I remember more of this race. Again, I was dead last (but in the fastest-seeded heat) with about 20 m to go, but two women were in my sight. So I pushed a bit (which shows that I was not yet at max, if I could push some more) and managed to just beat them.
Final result: 6th place (F50-54) in 17.312 seconds. Last year, I was 14th (F45-49) in 17.200 seconds. Not a big difference, but still slower. Bummer. Need to improve next year. Maybe I should actually practice, and race more than once a year ? :)
Started warning up at 8:30 for a proposed start time of 8:50. Ended up running at 9:40 pm (past my bedtime!) so I did a longer warm up than planned.
I started from a crouch this year, instead of a standing start. I felt calm and ready to race, so I did improve that, compared to last year.
I remember more of this race. Again, I was dead last (but in the fastest-seeded heat) with about 20 m to go, but two women were in my sight. So I pushed a bit (which shows that I was not yet at max, if I could push some more) and managed to just beat them.
Final result: 6th place (F50-54) in 17.312 seconds. Last year, I was 14th (F45-49) in 17.200 seconds. Not a big difference, but still slower. Bummer. Need to improve next year. Maybe I should actually practice, and race more than once a year ? :)
Tuesday Jun 4, 2013 #
stretch 1 [0]
erg 15:00 [1]
Nordic track 15:00 [1]
An easy night. Saving myself for my 17 seconds of effort tomorrow night.
Monday Jun 3, 2013 #
7 PM
cycle 21:00 [1] 3.56 mi (5:54 / mi) +11m 5:51 / mi
ahr:107 max:127
stretch 1 [0]
Just time for a quick ride around my favorite woods loop
Sunday Jun 2, 2013 #
11 AM
stretch 1 [0]
run/walk 2:00:00 11.99 km (10:01 / km) +87m 9:40 / km
ahr:149 max:171
Joined Mike and Ulrik at Clinton for a long trail run. This was my first two-hour run of the season, so I did 9/1 (run/walk) repeats. Mike decided it was s good day to push the pace (it was a very pleasant 60 degrees) but I was determined to just survive today, so I did not push the pace. Glad I took some Clif Block with me. My lap leading up to 90 minutes was one of my slowest; my lap after 90 minutes (when I took a Clif Block) was my fastest. I also took some Clif Block at 30 and 60 minutes. Not sure I needed it at 30; may change that pattern in the future.
Legs are very tired now.
Legs are very tired now.
Saturday Jun 1, 2013 #
3 PM
stretch 1 [0]
orienteer 13:35 1.2 km (11:19 / km) +19m 10:29 / km
ahr:143 max:167
Quick sprint at dad Perry. Planned to run two sprints. But the trails were muddy and overgrown, and I got covered with ticks. One loop was enough.
run/walk 8:00 0.68 km (11:47 / km) +1m 11:42 / km
ahr:133 max:216
Practicing for my annual 100m race.
erg 15:00 [1]
Needed 30 minutes to reach my weekly goal. But I was mentally and physically out of it, and doing even 15 minutes was a slog. So I stopped.