Training Log Archive: maprunnerIn the 31 days ending Jul 31, 2016:
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| 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 | Sa | Su | |||||||||||||||||||||||||||||||||
Sunday Jul 31, 2016 #
12 PM
run/walk 1:35:00 [3] 9.68 km (9:49 / km) +94m 9:22 / km
Planned to do a long trail run today, after I slept in. Woke up to the sound of thunder and heavy rain, so I stayed in bed and thought of another plan.
I needed to do 90 minutes, but I hate road running, so where could I run on grass for 90 minutes? Campus!
I ate breakfast and stalled some more.I was really not looking forward to this run. Finally forced myself to go out while it was still overcast and cool. I also decided to do something I never do: I listened to something while I ran. I usually enjoy being alone with my thoughts on long runs (and I did miss it today) but I also knew I'd need something to distract me today. So, I listened to some podcasts (which did help).
I explored all the summer constructions sites, and went past the new DeBruce Center.
I needed to do 90 minutes, but I hate road running, so where could I run on grass for 90 minutes? Campus!
I ate breakfast and stalled some more.I was really not looking forward to this run. Finally forced myself to go out while it was still overcast and cool. I also decided to do something I never do: I listened to something while I ran. I usually enjoy being alone with my thoughts on long runs (and I did miss it today) but I also knew I'd need something to distract me today. So, I listened to some podcasts (which did help).
I explored all the summer constructions sites, and went past the new DeBruce Center.
Saturday Jul 30, 2016 #
10 AM
orienteer 37:46 [3] 5.1 km (7:24 / km) +14m 7:18 / km
Great event at Burcham Park. Gene had created a new map, which expanded to include Constant Park and the nearby neighborhoods. Fun course, nice map. I tried to run steady with no stops. I didn't think about pace, and I probably slowed down a bit too much on the neighborhood section. Only had to stop once, to check out the map around 10 (there are deer trails nearby, but I wasn't sure if they would lead to the control)
One of the best things, however, was the attendance. Tons of newbies (our events are free for first-timers) and families. I was doing beginner briefings, so it was great to see their enthusiasm, and find out how they learned about this event. Many came from far away, too: Salina, Manhattan. Even a college student from Norman OK, who had studied in Scotland and fell in love with O there.
And then we finished with the very best: a picnic, to say farewell to Grover and Carolyn Everett, long time OKers (and Mook's parents) who are moving to Tuscon.
One of the best things, however, was the attendance. Tons of newbies (our events are free for first-timers) and families. I was doing beginner briefings, so it was great to see their enthusiasm, and find out how they learned about this event. Many came from far away, too: Salina, Manhattan. Even a college student from Norman OK, who had studied in Scotland and fell in love with O there.
And then we finished with the very best: a picnic, to say farewell to Grover and Carolyn Everett, long time OKers (and Mook's parents) who are moving to Tuscon.
Thursday Jul 28, 2016 #
aerobics 45:00 [3]
Wednesday Jul 27, 2016 #
weights 30:00 [3]
yoga 30:00 [1]
Tuesday Jul 26, 2016 #
aerobics 45:00 [3]
I'm getting a bit more coordinated. And my core is getting stronger, taking the pressure off my legs. Still nice to be exercising indoors in the summer.
Monday Jul 25, 2016 #
6 PM
run/walk 6:43 [2] 0.79 km (8:28 / km) +6m 8:10 / km
orienteer 14:24 [2] 1.64 km (8:46 / km) +12m 8:27 / km
run/walk 8:00 [2] 0.87 km (9:14 / km) +10m 8:45 / km
FLO (fat line O) on west campus. I like this training for a familair area. It forces me to look at features off the line, and to try to keep in a straight line.
Nice evening, just a few degrees cooler than last week, but feels like so much more.
Nice evening, just a few degrees cooler than last week, but feels like so much more.
Sunday Jul 24, 2016 #
6 AM
orienteer 30:00 [1]
Putting out the markers for today's Sunflower Games event at Gage Park. Decent attendance, but lower than the past years. And a few newbies, which is always nice. Will probably try a new location next year, might generate some interest from the regulars.
Folks really enjoyed Fritz's courses, even with the decoy markers placed all around the rose garden.
Lunch afterwards with Dick, Mike, Gene, Paul, Fritz and Mike at Blackbird Cafe. Then home to finish up all the post-event stuff. I'm pretty wiped now; a long day in the heat.
Folks really enjoyed Fritz's courses, even with the decoy markers placed all around the rose garden.
Lunch afterwards with Dick, Mike, Gene, Paul, Fritz and Mike at Blackbird Cafe. Then home to finish up all the post-event stuff. I'm pretty wiped now; a long day in the heat.
Saturday Jul 23, 2016 #
8 AM
run/walk 20:00 [3] 2.37 km (8:27 / km) +49m 7:40 / km
orienteer 8:12 [3] 1.0 km (8:11 / km) +30m 7:07 / km
run/walk 20:00 [3] 2.34 km (8:34 / km) +32m 8:01 / km
Thursday Jul 21, 2016 #
aerobics 45:00 [3]
some day soon I'll feel inspired to write log entries again....
Wednesday Jul 20, 2016 #
weights 30:00 [3]
yoga 30:00 [1]
Tuesday Jul 19, 2016 #
aerobics 45:00 [3]
Sunday Jul 17, 2016 #
cycle 45:00 [2]
Saturday Jul 16, 2016 #
11 AM
orienteer 7:40 [3] 0.83 km (9:16 / km) +38m 7:33 / km
orienteer 7:58 [3] 0.82 km (9:41 / km) +35m 7:58 / km
orienteer 6:22 [3] 0.64 km (9:57 / km) +22m 8:28 / km
orienteer 6:17 [3] 0.66 km (9:32 / km) +27m 7:56 / km
1 PM
Nordic track 20:00 [2]
erg 20:00 [2]
orienteer 10:00 [1]
Thursday Jul 14, 2016 #
aerobics 45:00 [3]
Wednesday Jul 13, 2016 #
weights 30:00 [3]
yoga 30:00 [1]
Tuesday Jul 12, 2016 #
aerobics 45:00 [3]
Wow, coming back after a week off was tough.
Sunday Jul 10, 2016 #
11 AM
run/walk 1:30:00 [3] 8.69 km (10:21 / km) +6m 10:19 / km
Decided to go to the river trail, for a change. Ran very slowly, 4/1 repeats. It was nice to be in the shade and enjoying the view of the trees and the river. However, I did have to watch out for speeding mountain bikers, and jump out of the way often.
7 PM
cycle 45:00 [2]
Nice ride after dinner. Only problem was my buns were really sore after the mountain biking a few days ago, so I stood up a lot tonight!
Saturday Jul 9, 2016 #
10 AM
walk 5:00 [0]
Time to leave Moab. Mike and I stopped at Mill Canyon on the way out of town to look at some very cool dinosaur tracks. Then drove to Denver and flew home. A long travel day. But a very nice vacation.
Friday Jul 8, 2016 #
2 AM
walk (other) 1:00 [0]
I promised myself I would star gaze on this trip. But I was too tired to stay up late (sunset was late here). I decided that if I woke up in the night to go to the bathroom, then I would also go outside to look at the stars. So I did. Always nice to see the Milky Way when you get the chance.
8 AM
cycle 2:00:00 15.0 km (8:00 / km) +174m 7:34 / km
When in Moab, one must mountain bike. Even if I had never been on a mountain bike before. I was excited to do this, especially since it was on a full suspension bike. We went on a group tour. As we started out, up a hill, I was dying. I couldn't breathe. Between being sick all week (although I was getting better), and the slight altitude, I just had no aerobic capacity. This sucked. I told the group that I was going to head back to the van. The guides suggested that I try the next section, which was down hill, and looped back towards the van. That was fun (I like going downhill fast!)
After that, one of the guides (Gina) rode behind me and gave me instructions and encouragement. Her instructions were great, really taught me a lot. And she would tell me when to shift, when to power up, any time we came to an uphill. I made it up every hill, but I always had to stop and catch my breath at the top. The rest of the group was always waiting for me, which made me feel bad, but I don't think they had to wait very long.
Thanks to Gina's instructions, my technique got better and better, and I was surprised at how well I could ride over the rocky ground. And I started to enjoy myself! The down hill switchbacks were the most fun, but I also liked the challenging down hills over rocks.
The scenery was also amazing, I wish I had more time to enjoy it.
My brother and I stopped after 2 hours, while the rest of the group did one more loop (GPS track is Mike's longer route; time and distance adjusted in my log)
After that, one of the guides (Gina) rode behind me and gave me instructions and encouragement. Her instructions were great, really taught me a lot. And she would tell me when to shift, when to power up, any time we came to an uphill. I made it up every hill, but I always had to stop and catch my breath at the top. The rest of the group was always waiting for me, which made me feel bad, but I don't think they had to wait very long.
Thanks to Gina's instructions, my technique got better and better, and I was surprised at how well I could ride over the rocky ground. And I started to enjoy myself! The down hill switchbacks were the most fun, but I also liked the challenging down hills over rocks.
The scenery was also amazing, I wish I had more time to enjoy it.
My brother and I stopped after 2 hours, while the rest of the group did one more loop (GPS track is Mike's longer route; time and distance adjusted in my log)
7 PM
Note
After mountain biking, we went home and napped and rested and swam in the pool. I went into town in the afternoon to buy some fabric. The store was a quilt shop (not so good for me, although I know many of my logs readers would have loved it). Did find some fabric with "local" themes that I bought to make Christmas gifts for Mike.
Then I met the others for a jet boat ride on the Colorado river. Not the kind of thing Mike and I would ever have done on our own, but my nephew is a speed demon and he really wanted to do this (and it was our birthday gift to him). This is one of those boats that goes really fast, then slams on the brakes and does a 360 , spraying water every where. We also created some waves and then rode back through them to thoroughly soak everyone in the boat. I liked it well enough (except for the noise). Nick loved it. Mike was glad when it was over (I'm frankly pretty surprised he did it at all). Mike went home (he wasn't feeling well) while the rest of us stopped in town for a nice Thai dinner.
Then I met the others for a jet boat ride on the Colorado river. Not the kind of thing Mike and I would ever have done on our own, but my nephew is a speed demon and he really wanted to do this (and it was our birthday gift to him). This is one of those boats that goes really fast, then slams on the brakes and does a 360 , spraying water every where. We also created some waves and then rode back through them to thoroughly soak everyone in the boat. I liked it well enough (except for the noise). Nick loved it. Mike was glad when it was over (I'm frankly pretty surprised he did it at all). Mike went home (he wasn't feeling well) while the rest of us stopped in town for a nice Thai dinner.
Thursday Jul 7, 2016 #
7 AM
walk 1:00:00 [2] 5.0 km (12:00 / km) +173m 10:14 / km
Up very early to get to Arches National park and hike to Delicate Arch. Beautiful hike, lots of fun to show the park to my nephew. Trail was not so crowded going up, but was pretty crowded as we went down.
I forgot my GPS watch at home, so this is Mike's track (just the "up" part of the hike). He ran down, while my brother, nephew and I hiked down. Time is estimated.
I forgot my GPS watch at home, so this is Mike's track (just the "up" part of the hike). He ran down, while my brother, nephew and I hiked down. Time is estimated.
10 AM
walk 30:00 [1] 3.0 km (10:00 / km) +254m 7:02 / km
And then a second short hike to see the Windows. Very cool place, I had never been to Arches before.
4 PM
walk 5:00 [0]
Mike and I went back to Arches in the afternoon to drive around the parts we didn't see this morning. (My brother and nephew stayed back at the condo, enjoying the pool) We stopped a few different overlooks. But I was tired from this morning, so I took a nap while Mike did a short walk to Sand Dune Arch. When he came back, he insisted that I had to see this one for myself, so we went back out. I'm really glad we did.
Returned to a nice home cooked meal by William.
Returned to a nice home cooked meal by William.
Wednesday Jul 6, 2016 #
10 AM
Note
Travel day from Denver to Moab. Really enjoyed the drive through Glenwood Springs canyon on I-70.
6 PM
Other 15:00 [1]
Adenaline workout, plus some hiking on slick rock in Moab. My brother William and I did a ziplline tour, which was lots of fun. I tried to get GPS tracks, but I messed up. The hiking was bit scary (narrow rock bridges with steep sides). The ziplines were awesome: long, over deep canyons, with great views. So glad we did this.
Tuesday Jul 5, 2016 #
9 AM
weights 30:00 [3]
Monday Jul 4, 2016 #
2 PM
cycle 25:00 [3]
I joined Mike on his bike trip to Ullrick's hill. I turned around early because I had enough; still feeling off.
Sunday Jul 3, 2016 #
11 AM
orienteer 10:45 [3] 1.01 km (10:37 / km) +46m 8:38 / km
orienteer 8:46 [3] 0.79 km (11:07 / km) +26m 9:32 / km
Slept a lot last night, and I felt a bit better this morning, so I decided it was time to get some exercise. Mike's June mini-map was ready and he had set 4 courses. He had shared the maps with Mook and MeanGene, so I wasn't surprised to Gene in the parking lot when I arrived. I decided to run a different course than Gene was running, to keep us from stressing each other out. I also decided to go at whatever pace my body would allow.
Ended up jogging some of the first course, less of the second. Map reading was pretty good, although I slowed down a lot sometimes to look at the map. Lots of detail in this tiny area, was great training and lots of fun.
Ended up jogging some of the first course, less of the second. Map reading was pretty good, although I slowed down a lot sometimes to look at the map. Lots of detail in this tiny area, was great training and lots of fun.
Saturday Jul 2, 2016 #
Note
I planned to do some sprint drills today, but I feel like crap. I have an infection and it's got me down. No focus or energy today. Lay around the house all day, napping and watching movies.
Friday Jul 1, 2016 #
Note
haircut tonight, no training