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Training Log Archive: BP

In the 30 days ending Jun 30, 2012:

	activity	#	time	miles		km		+m
	Walking	24	12:04:00	44.9	(16:07)	72.26	(10:01)
	Jogging	16	5:35:33	35.7	(9:24)	57.46	(5:50)	180
	Strength	9	4:20:00
	Orienteering	1	1:15:44	6.71	(11:17)	10.8	(7:01)	70	22 /	23c	95%
	Spin	1	21:00	4.97	(4:13)	8.0	(2:38)
	Track	6	20:11	4.23	(4:47)	6.8	(2:58)
	Running	2	15:59	2.52	(6:20)	4.06	(3:56)	144
	Stretching	1	7:00
	Total	28	24:19:27	99.03		159.38		394	22 /	23c	95%
	[1-5]	28	24:12:27
averages - sleep:4 weight:62.3kg

1:37

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Saturday Jun 30, 2012 #

Note
slept:4.0 weight:61.8kg

Home at midnight to wild greeting from the furry children; mr D bowling me over. Got some sleep at least

Jogging warm up/down 15:00 [2] 2.4 km (6:15 / km)

Before mile with drills stretching and 4x50m strides

Running race (OHD mile) 5:59 1.03 mi (5:48 / mi) +24m 5:25 / mi

Warm but breezy. Solid race if somewhat conservative first half (did not carry watch for splits). Solidly in 4th At 3/4 mark and did a Galen Rupp at the line for third equal after kicking it in (photo would have given it me:-). Slow time and about same as 5 years ago. Anyhow fun race and a field of 150. First in the over 40 division and first official Carlisle resident overall.

Jogging warm up/down 5:30 [2] 1.0 km (5:30 / km)

Loosen up then awards and flag and grand parade. Great atmosphere

Friday Jun 29, 2012 #

Note
(rest day)

Work and travel day.
Watched (and had a hard time finding coverage on NBC sports) both men's and women's olymp trials 5000m last night - 2 sprint finishes; the first for 3rd place on the women's team- gal (conley?) came from behind to crack A std and edge out Lucas. In the men's Galen Rupp put down a 52 sec last lap to edge out meister kicker Bernard Lagat, breaking Pre's longstanding trials time also set at Hayward. Exciting stuff. Looks like a lot of strength and depth for T and F. Oh yeah and womens 200 prelims in 22,23 secs not to forget a WR in the mens decathlon!

C • Can you clear something up for me? 2

Note

Have to admit I am somewhat nervous about tomorrows race. Arr back in Boston at midnight, haven't run one for several months and don't know who from the HS track team or OFs will show up. Just have to do it! Game plan is:
First1/4 downhill, position stay in contact
Second 1/4 rising uphill cruise pace
Third1/4 uphill- grind it out, maintain pace
Forth 1/4 uphill finish- wind up and kick.

C • have a good race! 2

Walking 24:00 [1] 2.5 km (9:36 / km)

LT and very nice out

Thursday Jun 28, 2012 #

Walking 28:00 [1] 3.0 km (9:20 / km)
(rest day)

LT saunter- low intensity non- injury inducing exercise.

Wednesday Jun 27, 2012 #

Walking 27:00 [1] 3.0 km (9:00 / km)

Quick trot early- going to be a scorcher today.
Note to self- need to use foam roller on legs today and also plan a taper for weekend to get some more zip in de old legz.

Note

Plugged in last nights 200 into AG calculator just for fun. Turns out it is a masters PR and an all time age graded PR @ 23.1 (83%) so I'll take it- back to running longer though!

Spin 21:00 [2] 8.0 km (2:38 / km)

Rollin hills and mod load-a change to running.

Strength (Legs and core) 25:00 [2]
weight:61.9kg

Cut back session focusing on hams/ gluts and calves 3x15 then core

Stretching (Legs) 7:00 [0]

With knobbly foam roller-kinda ouchie on ITBs

Tuesday Jun 26, 2012 #

Walking 19:00 [1] 2.0 km (9:30 / km)

Quick LT outing. Track meet later tonite.

Jogging warm up/down 6:00 [2] 1.0 km (6:00 / km)

Made it to track but missed 1500. Warm up strides and some stretching before a 200m

Track race (USATF MN summer) 28 [4] 0.2 km (2:20 / km)

Lane 1 in a 200m, standing start which was slower than comp but came home strong in 28.17, which without sprint training I am pretty happy with.
Another Tarmac track tho at St Loius Park HS

C • Lane 1 is harder because of... 2

C • 28.17 2

Jogging warm up/down 7:30 [2] 1.2 km (6:15 / km)

A few laps to loosen up.

Track 2:46 [4] 0.8 km (3:27 / km)

Then an 800 @ mile pace to gauge pace for Saturday; 82, 84.

Monday Jun 25, 2012 #

Walking 30:00 [1] 3.0 km (10:00 / km)

Pond loop

Jogging warm up/down 12:30 [2] 2.54 km (4:55 / km)

15 laps of indoor track with 16x40m surges.

Strength (Arms and core) 35:00 [3]
weight:62.5kg

15/20 of 3x15 routine plus hams.

Sunday Jun 24, 2012 #

Jogging (Trail) 43:56 8.0 km (5:30 / km) +180m 4:56 / km

French regional park. Trail head is 50m from home to be (now showing sold sign). Cruised the grassy/gravelly trails of the lighted xc ski loop- rolling hills and some steeps. Found a suitable hill for hill sprints- the sledding hill. 130m at average 5% and 200 jog around- starts at 1% then ramps to 9-10%; should be fun:-)

C • XC loop 8

Walking 20:00 [1] 2.0 km (10:00 / km)

Ramble thru the hood.

Saturday Jun 23, 2012 #

Jogging warm up/down 17:30 [2] 3.0 km (5:50 / km)

Up at 5am for 2 hr drive to Rochester MN for SOTN games(equivalent of Baystate). Gentle loosen up before track with drills, stretching and strides (5x100m).

Track race (Star of the North Games R) 2:24 0.8 km (3:00 / km)

Feeling pretty lethargic, probably effects of Wed and Thurs efforts. Somewhat humid but not too hot (75F). In the adult heat and was aiming for 2:20ish. First 200m in 35, 400 in 71 (36) when Jim pulled out and had to go from there. Second lap a bit slower (73) for 2:24.30 (inside AA std) and could have driven harder in 3rd 200. Anyhow not a bad effort and took the win with next guy about 15 seconds back.
Note: meet was run at Mayo HS track which was Tarmac, pounding slow feeling track and a few guys complained of knee problems in the sprints.

C • 15 seconds back - methinks ... 2

Jogging warm up/down 10:00 [2] 1.6 km (6:15 / km)

After race and then headed home.

Friday Jun 22, 2012 #

Walking 28:00 [1] 3.0 km (9:20 / km)
(rest day)

Pleasant morning

Thursday Jun 21, 2012 #

Walking 31:00 [1] 3.0 km (10:20 / km)

Hopefully some track work tonite- light set of 200 reps as am signed up for the Star of the North Games in Rochester MN this Sat- 800m only and have some strong comp:-)

Jogging warm up/down 15:00 [2] 2.4 km (6:15 / km)

Mile and a half before wo with drills, stretching and 4x100m strides.

Track intervals (PA facility) 2:46 [4] 1.0 km (2:46 / km)

Short and sweet 200 session. 5x200 at 800ish pace with 100m recovery (70-80s). Legs a bit tight from yesterday's squats and lunges but got through it OK as follows:
33.1
33.3
33.3
33.6
32.7
Avg= 33.2
75F sunny and little humidity- very nice compared to Boston.

Jogging warm up/down 10:00 [2] 1.6 km (6:15 / km)

Mile afterwards and done.

Wednesday Jun 20, 2012 #

Walking 29:00 [1] 3.0 km (9:40 / km)

Getting going

Jogging warm up/down 20:44 4.0 km (5:11 / km)

Before core, with a faster (surging) mile @ 6:20 thrown in

Strength (Legs and core) 33:00 [3]
weight:62.3kg

Squats, lunges, hams, gluts and core 3x12

Tuesday Jun 19, 2012 #

Note
(rest day)

B2B meetings and day escaped from me. Unexpected rest day but not bad to grab.

Monday Jun 18, 2012 #

Walking 29:00 [3] 3.0 km (9:40 / km)

Muggy morn

Note

Not my field, however this week celebrates what would be the 100th birthday of Computing genius / icon Alan Turing (23 June), who introduced us to algorithms and AI and more. Interesting series of essays on BBC world.

Jogging warm up/down 14:45 [2] 2.5 km (5:54 / km)

Before core wo

Strength (Arms and core) 32:00 [3]

3x15 routine

Sunday Jun 17, 2012 #

Walking 32:00 [1] 3.2 km (10:00 / km)
(rest day)

Out early before it gets too muggy. Will likely call a rest day today.

Walking 35:00 [1] 3.2 km (10:56 / km)

Quick explore of nearby Eagle Lake park

Saturday Jun 16, 2012 #

Event: MNOC - Cleary Lake Regional Park

Jogging warm up/down 12:00 [2] 2.0 km (6:00 / km)

Before track with drills, 4x100 strides and stretching

Track race 1:44 [4] 0.6 km (2:53 / km)

TT with Jim Schoffman (2:14 runner) and Jim Sheehan (2:20). Aim was 800 race pace ie 34/35 per 200. Nestled in behind jim Sc, until 300 when pace slowed and led it home from there. Not an all out effort and hit planned target of 1:45.
Splits: 34.6, 35.9, 34.3 (1:44.8)
Felt good and strong.

Track intervals 1:38 [4] 0.6 km (2:43 / km)

Full recovery then 2x300m at race pace with 400m walk recovery between
49.5
48.3

Jogging warm up/down 6:00 [2] 1.0 km (6:00 / km)

Recovery jog, stretching then off to coffee with the guys. Fun session and learnt some stuff. Next w/o for me will be 10x200 with1 min rest.

Orienteering race 59:26 [3] *** 7.95 km (7:29 / km) +70m 7:10 / km
spiked:16/17c

MNOC meet and 1 hour score meet. Legs tired so went out steady. Only 1 miss on a dubious control(knoll in midst of thicket) must have been close but no cigar and bailed before losing more time.17/22 controls. Hot and muggy at start but blissful rain half way through; couldn't see a damn thing with fogged glasses though :-)

Orienteering (Sprint) 16:18 *** 2.85 km (5:43 / km)
spiked:6/6c

Slow jog on a 1:10000 map, 6 controls course. No mistakes. Legs are done now! SL=2.5k

Note

Warm welcome by MNOC and Ian H and Erin B. Met some of the folks including Will Daniels who was visiting his folks!

C • great club there 2

Friday Jun 15, 2012 #

Walking 16:00 [1] 1.6 km (10:00 / km)

No untoward effects from resumption of running last night- this is good.

Strength (Core) 20:00 [1]

3x15 routine with a few minutes of planks to finish

Walking 15:00 [1] 1.6 km (9:22 / km)
(rest day)

Brisk walk and ready for tomorrow's speed session.

Thursday Jun 14, 2012 #

Walking 28:00 [1] 3.0 km (9:20 / km)

Planning to run tonite although t storms are promised.
Cellulitis pretty much in complete resolution- will keep going until AB course finished. New measures instituted!

Jogging warm up/down (Treadmill) 15:00 [2] 2.4 km (6:15 / km)

Before hill intervals

Running intervals 10:00 2.4 km (4:10 / km) +120m 3:20 / km

In lieu of a real hill, did treadmill hill intervals.10x1min @ 5% and 6:40 pace with 1 min slow jog recovery at same grade. Kept and eye on HR and generally recovered to <130 and work ~160, rising to 172 at end and 140 (R) but felt OK. Covered 240m in each work interval.

Jogging warm up/down 16:00 [2] 2.4 km (6:40 / km)

And a easy cool down followed by stretching

Wednesday Jun 13, 2012 #

Walking 36:00 [1] 3.5 km (10:17 / km)

Back to some sort of routine.

Walking 28:00 [1] 3.0 km (9:20 / km)

Decided not to stress the leg for another day. Otherwise settling well.

Tuesday Jun 12, 2012 #

Walking 18:00 [1] 1.75 km (10:17 / km)

Will likely postpone track wo until leg completely healed.

Note
(rest day)

Busy day of stuff. Pm house inspection, drop Ros off at MSP for trip home.

Monday Jun 11, 2012 #

Walking 34:00 [1] 3.5 km (9:43 / km)

Able to fully flex left knee again. Further reduction in redness /induration, so 72 hours in and good response to AB so likely just an MSSE (possibly MSSA and thankfully not MRSA). So one more day of being a good boy and back to running tomorrow. Lucky I had chief nurse in town and was impressed with the local hospital ER. Welcome to MN!

Note

Offer accepted and inspection tomorrow.

Jogging warm up/down 10:10 [1] 1.0 mi (10:10 / mi)

Very easy before core

Strength (Arms and core) 30:00 [2]

Better than nothing, but kept it on the light side

Sunday Jun 10, 2012 #

Walking 40:00 [1] 3.2 km (12:30 / km)
(sick)

Downtown Minneapolis, Mississippi river falls, spectating at MN track champs.
Day 2 and infection responding well.

C • too bad you had to miss yo... 3

Saturday Jun 9, 2012 #

Note

PFD- buy a house!

Note

Ok - offer is in

Note

Precautionary trip to MG ER for a top up IV(1g ceftriaxone). Had to put up with commentary about doctors as patients :-)

C • Drs as patients 1

Friday Jun 8, 2012 #

Walking 33:00 [1] 3.5 km (9:26 / km)
(rest day)

Another warm day

Note
(sick)

Picked up a skin infection- cellulitis behind left knee- probably from a sweaty gym mat! Quick trip to a CVS minute clinic and now armed with antibiotic. No worse today and no ascending lymphangitis. Can still run:-)

C • Sweaty mat 4

Thursday Jun 7, 2012 #

Walking 17:00 [1] 1.6 km (10:37 / km)
weight:62.8kg

T storms brewing in the land o lakes

Walking 18:00 [1] 1.7 km (10:35 / km)

Lunchtime amble

Jogging warm up/down 20:43 [2] 4.0 km (5:11 / km)

Indoor track, with 16x50m strides (magic mile)

Strength (Core) 15:00 [2]

With leg raises, hams etc

Wednesday Jun 6, 2012 #

Walking 16:00 [1] 1.6 km (10:00 / km)

Walk to work; engage brain-loosen legs

Note

Getting life sorted!
Signed up for MN masters track champs in 800m, Star of the north games in the 4, 8 and 1500.
And going to the MNOC Cleary Lake event

Jogging warm up/down 11:00 [1] 1.0 mi (11:00 / mi)

Very easy

Strength (Legs and core) 35:00 [2]

Lunges, squats, calf raises, hams etc. 3x12-15 but went lite on weight tonite.

Tuesday Jun 5, 2012 #

Walking 17:00 [1] 1.6 km (10:37 / km)

Gorgeous summer-like weather

Walking 18:00 [1] 1.6 km (11:15 / km)

Work to temp home on a leafy trail

Jogging warm up/down 15:00 [2] 2.4 km (6:15 / km)

Before track with drills stretching and 4x100m strides

Track 6:03 2.0 km (3:02 / km)

85F slight breeze WTF? where's the rain, wind and cold- or how is a guy gonna HTFU? OK no complaint here :-) summer in the upper Midwest.
Per Soupbone wo was 4-5x400m so I started with 4 at "ambitious" mile pace with 2 min recovery, then added one at 800m pace after complete recovery (8min). Went as follows:
76
74
73
72
68

C • track track 2

Jogging warm up/down 10:00 [2] 1.6 km (6:15 / km)

Gentle jog after track in the shade.

Monday Jun 4, 2012 #

Walking 15:00 [1] 1.6 km (9:22 / km)

Sunny and no rain

Jogging warm up/down 21:45 [2] 4.0 km (5:26 / km)

Before strength with 15x40m strides thrown in

Strength (Arms and core) 35:00 [3]

Back to old routine 3x12 but dropped the weight a tad.

Sunday Jun 3, 2012 #

Note
(rest day)

Graduation party then back to MN
Almost looking like a runner (sluggish start though!)
http://www.flotrack.org/coverage/249311-2012-New-B...#
Lane 6, 11/13. Winner in 2:04
Official FAT= 2:23.13

C • flotrack is incredible - th... 2

Walking 16:00 [1] 1.0 mi (16:00 / mi)

Short walk around Boston common on route to airport. Now sitting idle with inevitable weather-related delays.

Saturday Jun 2, 2012 #

Jogging warm up/down 12:00 [2] 2.0 km (6:00 / km)

Before race with stretching, drills and 4x50m wind sprints

Track race (Bentley U NB Twilight) 2:22 0.8 km (2:57 / km)

Conditions not great- heavy rain squalls and 60F, but what you can't see through foggy glasses can't hurt you :-)
Pretty happy with first 800 of season and ran nicely inside my seed time (last indoor race). Cruised first lap in 70/71- but could have run 68/69, made a good move to close gap by 600m then kicked home picking up 2 spots around and off the turn (including my old friend Bill Newsham M46). So even splits of 71/71 for 2:22.xx FAT pending.
Anyhow sub AA std (2:25) and AG =87%, OAE = 1:56

Jogging warm up/down 7:30 [1] 1.2 km (6:15 / km)

And a token warm down, before heading home to dry out!

C • Nice Race 9

Friday Jun 1, 2012 #

Note
(rest day)

Real easy day. Signed up for 800m at Bos NB twilight tomorrow night and scanning entry list saw one Anselm Lebourne from NY-NJ club. Said gentleman, an M50, ran 1:59.33 to hold age group WR! I will not be in that heat :-)

C • you got some fast people ov... 2

Walking 27:00 [1] 2.4 km (11:15 / km)

Pleasant evening stroll.

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