Training Log Archive: SpikeIn the 31 days ending Jan 31, 2007:
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Wednesday Jan 31, 2007 #
cycling 45:00 [1]
On the trainer. Legs feeling good.
Tuesday Jan 30, 2007 #
running 40:00 [2]
Jogging to/from the car at SMP. Nice night - no wind, clear skies, cold temps. I didn't see any "gooses" or gun-toting old guys.
orienteering 35:00 [2] ***
20c
Really fun control picking night O' at SMP. I ran through some crappy forest, but even that felt fun. I orienteered very well but had one little bobble. I spent some time at one place near the end where the map was sketchy - so sketchy that I bailed out only to discover I'd been in the right spot.
I saw a string of lights in the distance at one point. I suspect it was some trail nerds.
I saw a string of lights in the distance at one point. I suspect it was some trail nerds.
Monday Jan 29, 2007 #
cycling 40:00 [1]
Some time on the trainer...trying to de-stress after some rather strange goings on at City Hall.
Sunday Jan 28, 2007 #
orienteering 1:20:00 [2] ***
19c
I shuffled around a 10K course at SMP (81:59 was my actual time). For the first time in a while, I felt good and my mind felt sharp, too.
Some notes from the workout:
1. In the middle of the course, I was running across a field and found a dollar bill. Cool.
2. As I crossed a road, an old guy (older than Peter) in a car rolled down his window and asked, "did you see those gooses?" ["googes" not "geese"]. I said, "yes, I saw some geese along the edge of the lake." "Wish I had me my gun."
3. I saw a couple of park police rescuing a dog that had wandered out on the thin ice and seemed unable to get back.
Some notes from the workout:
1. In the middle of the course, I was running across a field and found a dollar bill. Cool.
2. As I crossed a road, an old guy (older than Peter) in a car rolled down his window and asked, "did you see those gooses?" ["googes" not "geese"]. I said, "yes, I saw some geese along the edge of the lake." "Wish I had me my gun."
3. I saw a couple of park police rescuing a dog that had wandered out on the thin ice and seemed unable to get back.
Saturday Jan 27, 2007 #
cycling 30:00 [1]
I'm at the point where I feel decent, but congested and not yet normal. So, I'm going to ease into some exercise. The plan for today is an easy ride and an easy run. Tomorrow I'll do a long, but easy, run.
I rode the trainer and felt mostly ok.
To keep my mind occupied I watched a National Geographic special on cougars attacking people.
I rode the trainer and felt mostly ok.
To keep my mind occupied I watched a National Geographic special on cougars attacking people.
running 15:00 [2]
Jogging around in the cold wind at Bonner Park. When the bball game ended on TV it was 36. By the time I finished my run it was down to 26. A steady wind from the North made it feel colder. Still, it was fun to be out jogging and feeling decent.
orienteering 25:00 [2] ***
32c
I started with control picking on the sprint-like map - lots of short legs and direction changes - for 20 controls. Then I switched immediately over to a short course at an ultrasprint scale on a Google Earth photo of the area around the tennis courts. It turned out to be a really fun, high concentration, training. I should do this more often.
Friday Jan 26, 2007 #
running 30:00 [2]
I jogged around on the snowy, slushy, icy trails (in 50 degree warmth) at PNS. I'm feeling much, much better. Still a bit of congestion, but not feeling worn out.
Thursday Jan 25, 2007 #
cycling 30:00 [1]
I'm feeling a bit better - enough that my recent lack of exercise in making me crazy. Not enough that I feel normal. I figured a half hour on the trainer would be enough to break a good sweat and feel a little less crazy.
Tuesday Jan 23, 2007 #
Note
I felt better and better throughout the day. I actually thought I might spend an easy half hour on the trainer. But by the time I got home I felt worn out and had a headache. What a drag to feel good at work and lousy at home.
Monday Jan 22, 2007 #
Note
Still in Phoenix. Bad weather in Denver kept me from getting home last night. I guess it was ok as I felt completely crappy yesterday - lesson = don't run so much when feeling sick just because it'll be fun.
Note
Made it home after a long day of travel. I spent a lot of time in the Denver airport when my flight home was delayed. To kill time, I read, had lunch, bought a magazine, phoned my mother-in-law, and walked laps around the B-terminal. On one of those walks, I heard, "Hey Mike." It was Pam James on her way to Whitehorse via Denver. It was a nice surprise and we had a few minutes to chat before it was time to get on my flight.
Sunday Jan 21, 2007 #
running 1:45:00 [2]
An easy run with Mook at South Mountain Park in Phoenix. Cool and overcast - some rain, some fog. Perfect running weather except that some of the rocks were a bit slick.
This was a dumb thing to do. My cold isn't over and doing a run wasn't helpful. But, it was a lot of fun.
Hope to make it home, but I'm worried about the snow in Denver where I'm changing planes.
This was a dumb thing to do. My cold isn't over and doing a run wasn't helpful. But, it was a lot of fun.
Hope to make it home, but I'm worried about the snow in Denver where I'm changing planes.
Thursday Jan 18, 2007 #
running 30:00 [2]
A short, easy jog at PNS on the super-icy trails. I cut it short. No doubt, despite my best efforts, I've caught Mary's cold. I'm hoping it'll be mild.
Tuesday Jan 16, 2007 #
cycling 30:00 [1]
Just a little on the trainer.
Monday Jan 15, 2007 #
cycling 45:00 [1]
My plan for today was to take a nice, long run on a map. But, I'm not sure driving around in the snow/ice is a good idea. Maybe I'll get out in the afternoon.
For my a.m. session, I rode the trainer while reading some of the book on Liisa Veijalainen.
For my a.m. session, I rode the trainer while reading some of the book on Liisa Veijalainen.
other 10:00 [1]
Some strength.
running 1:40:00 [2]
The sun came out and the temp reached near 20, so I figured the main roads would be in decent shape. In that case, I figured I'd do the responsible thing and go for a run.
I ran on the horse trails at Wyandotte. The snow/sleet/ice mix made for good footing as long as you had spikes.
I carried the map and read it quite a bit.
Spotted 2 eagles (or maybe one eagle twice), which is always nice.
By the time I got to the park, the temp was falling. It was around 17 when I started, 14 when I finished (and 9 right now). That is a bit cool, but to put it in perspective, I checked out the current conditions in Ulan Bator, where it is -15 and "smoky."
I ran on the horse trails at Wyandotte. The snow/sleet/ice mix made for good footing as long as you had spikes.
I carried the map and read it quite a bit.
Spotted 2 eagles (or maybe one eagle twice), which is always nice.
By the time I got to the park, the temp was falling. It was around 17 when I started, 14 when I finished (and 9 right now). That is a bit cool, but to put it in perspective, I checked out the current conditions in Ulan Bator, where it is -15 and "smoky."
Sunday Jan 14, 2007 #
Note
Today will be a very easy day - maybe even complete rest. I feel fine. I've been sleeping enough, no stress, legs feel a bit tired but not bad, and I feel motivated. But, Mary is sick and I'd like to avoid getting sick. So, taking a very easy day might help avoid a cold.
Thinking back to my epidemiology training (a one week course in practical epidemiology), I know that getting sick means being susceptible and exposed. Taking a day off might make me a little less susceptible. Lots of handwashing is probably a good idea, to reduce the exposure.
I wonder if having a flu shot does anything to help avoid a cold?
The other reason to take a day off is that PTOC canceled today's race at SMP. Apparently the park is closed. That seems bogus. The conditions don't seem so bad -- some icy roads, some cold, but certainly similar (and a bit better) than at the Trot.
Thinking back to my epidemiology training (a one week course in practical epidemiology), I know that getting sick means being susceptible and exposed. Taking a day off might make me a little less susceptible. Lots of handwashing is probably a good idea, to reduce the exposure.
I wonder if having a flu shot does anything to help avoid a cold?
The other reason to take a day off is that PTOC canceled today's race at SMP. Apparently the park is closed. That seems bogus. The conditions don't seem so bad -- some icy roads, some cold, but certainly similar (and a bit better) than at the Trot.
Saturday Jan 13, 2007 #
running 1:40:00 [2]
Very easy running at Wyandotte. I spent most of the time on the horse trails. I carried the O' map and looked at it quite a bit.
Another real winter day - temp around 16 with light sleet at the beginning, heavy sleet by the end (and slick roads on the trip home). The heavy sleet made a lot of noise - it was pretty cool.
I met 3 trail runners (probably some of the trailnerds) which was a nice surprise.
Another real winter day - temp around 16 with light sleet at the beginning, heavy sleet by the end (and slick roads on the trip home). The heavy sleet made a lot of noise - it was pretty cool.
I met 3 trail runners (probably some of the trailnerds) which was a nice surprise.
Note
I just added my morning run and see that I've got 11:45 for the week. Last week I had 12:15, which was a PR for the Attackpoint years. So, I need 35 minutes to set a new PR. Better go do a few minutes of strength and then watch some football while on the trainer.
other 10:00 [1]
Strength.
cycling 35:00 [1]
On the trainer. Instead of watching football, I watched the end of a Mizzou basketball game. Time flies when you're watching Mizzou get beat!
Friday Jan 12, 2007 #
cycling 30:00 [1]
Commute to work. This will be my last commute for a while as next week I go back to City Hall.
running 25:00 [2]
I shuffled around the neighborhood.
We've finally got some winter weather. When I ran it was 16 with some wind and we've had bits of sleet and snow off and on all day.
We've finally got some winter weather. When I ran it was 16 with some wind and we've had bits of sleet and snow off and on all day.
Thursday Jan 11, 2007 #
cycling 30:00 [1]
Commute to work.
running 1:35:00 [2]
Easy jogging at Smithville, mostly on trails. I carried the map and looked at it now and then. I was getting tired the last 20 minutes of so.
running 10:00 [4]
ahr:160
I did 10 minutes at an honest effort in the middle of the run. It seemed to take a good 2 minutes to get up to speed, then I felt pretty good. But, I was ready to go back to easy jogging after 10 minutes.
Wednesday Jan 10, 2007 #
running 1:25:00 [2]
Jogging around at Wyandotte. Most of the time I was on trails, but I took a few trips through some of the forest.
orienteering 35:00 [2] ***
10c
I ran a course that Mary had designed a while ago. The orienteering was pretty simple, but the course was climby -- I counted 250 meters over a little less than 3 km (which combined with not pushing the pace, explains the slow min/km time). By the end I was feeling tired.
I was hoping to spot an eagle, but didn't.
I was hoping to spot an eagle, but didn't.
Tuesday Jan 9, 2007 #
cycling 45:00 [1]
The commute took longer than usual today. It must have been the wind (or something).
cycling 30:00 [1]
A day off from running was the plan. But as the work day came to an end, I felt like doing something. A little time on the trainer was enough to break a sweat and feel like I'd moved a bit.
Monday Jan 8, 2007 #
cycling 30:00 [1]
Commute to work.
other 10:00 [1]
Strength stuff.
running 1:30:00 [2]
Jogging around on the ATV trails at Tiffany Springs Park. I spent some time reading contours in the old quarry (using th e city's 2 foot GIS contours).
The quarry would make a cool (but little) area for some sort of sprint map.
Tiffany Springs is always a bit depressing. The forest is kind of ugly (and thicker than other local areas) and there is usually a good bit of illegal dumping around and in the park. People can be such pigs.
The quarry would make a cool (but little) area for some sort of sprint map.
Tiffany Springs is always a bit depressing. The forest is kind of ugly (and thicker than other local areas) and there is usually a good bit of illegal dumping around and in the park. People can be such pigs.
Sunday Jan 7, 2007 #
running 20:00 [2]
Warming up and jogging back to the car.
orienteering 25:00 [2] ***
29c
I ran a control picking course that Mary designed on the Mt Oread map - really fun.
It wasn't really fun that my car got a flat tire and I had to change it. No problems until I realized the wheel was stuck and I couldn't get it off. Ron showed up with a big hammer and we could bang on the back of the tire enough to loosen it. I think the wheel was essentially held on by a concrete-like mixture of dried Kansas dirt/gravel road mud.
It wasn't really fun that my car got a flat tire and I had to change it. No problems until I realized the wheel was stuck and I couldn't get it off. Ron showed up with a big hammer and we could bang on the back of the tire enough to loosen it. I think the wheel was essentially held on by a concrete-like mixture of dried Kansas dirt/gravel road mud.
cycling 45:00 [1]
On the trainer while watching the KU-South Carolina basketball game.
Saturday Jan 6, 2007 #
running 2:10:00 [2]
Long easy run at Smithville NW of Paradise. I carried the map (USGS contours over a Google Earth photo with bike trails added by GPS) and read it quite a lot - but I wasn't really navigation, just running along the trails looking at stuff.
I ran with an Ipod for the last 45 minutes listening to the audio of the middle distance WOC in Sweden. That was kind of fun.
Legs felt really good.
I ran with an Ipod for the last 45 minutes listening to the audio of the middle distance WOC in Sweden. That was kind of fun.
Legs felt really good.
other 10:00 [1]
So far so good - sticking with my plan to add some strength training.
Note
12:15 is the most training I've done in a week in the years of recording training on Attackpoint. It isn't the most I've ever done (I remember doing around 14 hours a few times a loooooooong time ago).
My legs feel good and I don't feel worn out - nice and suprising? Of course the intensity has been very low. Still, it feels good to set some sort of PR for my Attackpoint-era training.
I bet Anna will have more for this week.
My legs feel good and I don't feel worn out - nice and suprising? Of course the intensity has been very low. Still, it feels good to set some sort of PR for my Attackpoint-era training.
I bet Anna will have more for this week.
Friday Jan 5, 2007 #
cycling 30:00 [1]
The usual commute.
I'm making today an easy day. My legs feel great. But, an easy day would seem to be called for. I probably won't do anything more the rest of the day, but who knows?
I'm making today an easy day. My legs feel great. But, an easy day would seem to be called for. I probably won't do anything more the rest of the day, but who knows?
running 25:00 [1]
Jogging around with a map at Amity Park. Amity is a little park (maybe 400 x 800 meters) not far from home. I printed out the city's GIS contours (mostly at 2 foot contours) and explored the area a bit.
The forest is fairly crappy. The open areas are a bit crappy (and bound to get worse as time goes by). There are a few trails made by ATV's (which would be illegal in a park).
I've heard there are some plans to put in a nature trail. If the nature trail is built, it'd probably be worth spending a day or two and cranking out a little O' map (the contours from the GIS are fine, so the mapping would go quickly). I suspect that it'll take some years to get any nature trail built, though.
The forest is fairly crappy. The open areas are a bit crappy (and bound to get worse as time goes by). There are a few trails made by ATV's (which would be illegal in a park).
I've heard there are some plans to put in a nature trail. If the nature trail is built, it'd probably be worth spending a day or two and cranking out a little O' map (the contours from the GIS are fine, so the mapping would go quickly). I suspect that it'll take some years to get any nature trail built, though.
Thursday Jan 4, 2007 #
running 35:00 [2]
I met Mike S., Dick and Nancy at SMP for some training. They tested parts of the upcoming SMP score O.
Jogging around (about half of the time in the terrain) at SMP.
Jogging around (about half of the time in the terrain) at SMP.
orienteering 30:00 [2] ***
3c
I set one leg and ran it three times using different routes. The idea was to test if I could (a) pick the fastest route and (b) put the other routes in order AND estimate how much slower they were. Picking the fastest route was pretty simple. Putting the routes in order was pretty simple. But, my error in estimating the time differences was pretty big (something like 45 seconds off on one route and 30 seconds off on the other). I like this particular training exercise. It seems like a good way to use a familiar area.
other 10:00 [1]
Strength. So far, so good.
cycling 30:00 [1]
Commuted home today.
Wednesday Jan 3, 2007 #
cycling 30:00 [1]
Commuting again.
running 1:25:00 [2]
Easy jogging on the trails (a mix of horse trails and the hobo trail) at Wyandotte. It got dark on me while I was on the hobo. It was actually quite nice - sunset on one side, moon rise on the other.
Left leg felt a bit stiff. Not much.
Left leg felt a bit stiff. Not much.
orienteering 15:00 [4] ***
7c
I ran a short - sprinty - course at Wyandotte. I started at a medium pace and kept increasing until I was going quite hard (if not fast) by the end. The course was around 2 km. The time seems slow. Might have been the rough woods. Might have been a bit of climb. Might have been the little boom (15 seconds) on one of the early controls.
Tuesday Jan 2, 2007 #
cycling 30:00 [1]
"Commute to the office."
other 10:00 [1]
Some strength exercises. Last year I decided I should do a bit of light strength training. Never got started. The new year seemed like a good time to try to build the habit.
Monday Jan 1, 2007 #
running 1:00:00 [2]
Easy running on horse trails and the hobo-like trail on the east side of Wyandotte. I took it very easy.
orienteering 45:00 [3] ***
12c
I did a course at Wyandotte. The legs were simple but hilly and mostly in the forest. At each control I spent 10-20 seconds studying the leg, then ran it at a moderate pace. I focused on moving smoothly through the woods and trying to pick it up a bit on the downhills. I think I have a lot of time to gain if I can get my forest-running and downhill-running techniques back to where they were a few years ago.
cycling 40:00 [1]
Some easy cycling when I got home from running.