Training Log Archive: Spike

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.

So far so good - sticking with my plan to add some strength training.

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.

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?

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.

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.

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.

C • Alternate Routes 2

Strength. So far, so good.

Commuted home today.

Commuting again.

C • Is this another New Year's res... 4

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.

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.

"Commute to the office."

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.

Easy running on horse trails and the hobo-like trail on the east side of Wyandotte. I took it very easy.

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.

Some easy cycling when I got home from running.

Easy jogging, mostly in the forest.

Mary's 10K O' test course at Shawnee Mission Park. I kept a moderate pace - harder than easy, but well below an honest effort.

Lots of falling today. The temp was falling from 40 at the start to 32 by the end. Rain was falling. Snow was falling. I was falling at the end as I tripped when I was going up hill to the last control. I really enjoy running in this sort of weather - cool and wet. The wind was a bit uncomfortable in the open areas, but otherwise the conditions felt just right.

Fun.

Long and Flat - Splits