Training Log Archive: BPIn the 30 days ending Jun 30, 2014:
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Monday Jun 30, 2014 #
Walking 30:00 [1] 3.2 km (9:22 / km)
Overcast, humid at LT
Walking 21:00 [1] 2.0 km (10:30 / km)
Salvaging the remains of the day.
Sunday Jun 29, 2014 #
Jogging 40:01 8.0 km (5:00 / km) +115m 4:40 / km
Got out reasonably early for a mid length recovery run on my 5mile road loop, even so with temp at 66F and 89% rh got pretty much soaked through. Legs moving nicely and didn't push pace until last km. Now on with the rest of the morning.
Walking 27:00 [1] 2.5 km (10:48 / km)
Mandatory around the hood outing
Note
Catching a little World Cup action between chores.
Looking back through my training log, I realized that my first track training session this year was May 6- probably latest start it can recall. So, 8 weeks in, progress is not bad at all.
Also donated to the masters track and field rankings website, not because I am overly focused on ranking but rather it is a way of looking over time at performances since I started competing in masters age in 2010. Anyhow they now link to world performances so got me thinking maybe a top 10 NA/ top 20 world is on the cards for this season: won't be the focus though!
Looking back through my training log, I realized that my first track training session this year was May 6- probably latest start it can recall. So, 8 weeks in, progress is not bad at all.
Also donated to the masters track and field rankings website, not because I am overly focused on ranking but rather it is a way of looking over time at performances since I started competing in masters age in 2010. Anyhow they now link to world performances so got me thinking maybe a top 10 NA/ top 20 world is on the cards for this season: won't be the focus though!
Strength 30:00 [1]
Mower pushing and finally collecting up all the detritus of spring and trekking it all to the recycling center.
Walking 24:00 [1] 2.1 km (11:26 / km)
Evening stroll through the park.
According to vivofit 18.1km covered today.
According to vivofit 18.1km covered today.
Saturday Jun 28, 2014 #
Jogging 11:00 [2] 2.0 km (5:30 / km)
A few laps to warm up then 4x50 and 3x150m wind sprints
Drills warm up/down 10:00 [1] 0.8 km (12:30 / km)
Hips and std routine
Stretching 15:00 [1]
Legs with roller
Note
MN state Star of the North Games track meet. Warm and muggy at 78F and 80%rh. Vicious wind down back straight at 15mph and gusting. Fast times there were not to be.
Lots of little people and a good smattering of oldies. All the top high schoolers at the State title meet however.
Every track meet has its own rhythm - staccato in effect and this was no exception. Always fun seeing the juniors run.
Lots of little people and a good smattering of oldies. All the top high schoolers at the State title meet however.
Every track meet has its own rhythm - staccato in effect and this was no exception. Always fun seeing the juniors run.
Track race 2:35 [4] 0.8 km (3:14 / km)
Debut 800m in over a year. About 8 people so one heat, starting In lanes and breaking at the 150m. Given how the wind knocked folk around in the straight to the 400 finish, decided to run for place rather than time. Lane 2 start so could see evryone else.
Went out relaxed fast (forgot to take splits), and established an early lead of a few seconds on the next guy (Dave S , 40 something). Handled the full on wind fairly well, maintaining form and went through 400 in a conservative 77/78. Kicked up a notch down the back straight and came off the final turn feeling strong (apparently looked strong too extending to lead to around 9 secs) to finish in 2:35 (78) for the win.
Given the wind and running off the front in a solo time trial not unhappy with that time. Honest effort but clearly lots left in the tank at the end. Anyhow I will take it as a confidence booster and time was right on the All American std for M60.
Went out relaxed fast (forgot to take splits), and established an early lead of a few seconds on the next guy (Dave S , 40 something). Handled the full on wind fairly well, maintaining form and went through 400 in a conservative 77/78. Kicked up a notch down the back straight and came off the final turn feeling strong (apparently looked strong too extending to lead to around 9 secs) to finish in 2:35 (78) for the win.
Given the wind and running off the front in a solo time trial not unhappy with that time. Honest effort but clearly lots left in the tank at the end. Anyhow I will take it as a confidence booster and time was right on the All American std for M60.
Track race 29 [4] 0.2 km (2:25 / km)
Back about 20 mins later for the 200, ran off Lane 6 in the masters heat and finished second. Once again the wind was brutal!
Note
Overall a satisfying morning and so far have hit the qualifying times for the Nat Senior games in the 100, 200, 400 and 800. 1500 to come and of course have to qualify in July. So far so good!
Walking 48:00 [1] 4.5 km (10:40 / km)
Catching the break in the rain. Loosening up walk in the park.
Friday Jun 27, 2014 #
Walking 25:00 [1] 2.4 km (10:25 / km)
(rest day)
Lazy walk, keeping legs loose but rested.
Thursday Jun 26, 2014 #
Walking 33:00 [1] 3.75 km (8:48 / km)
Brisk LT outing- got nice and sweaty (not good for biz shirt). Remembered hat to ward of skin cancer risk.
Jogging (Trail) 19:17 [2] 3.5 km (5:31 / km) +50m 5:09 / km
Easy peasy through the woods. A tad humid.
Note
Catching up on World Cup,action- we go through :)
Wednesday Jun 25, 2014 #
Spin warm up/down 16:09 [2] 10.0 km (1:37 / km)
Easy effort, high cadence
Strength 1:00:00 [3]
Adjusted schedule to do this main session earlier in the week , so as not to sap the legs too much for Saturday (gettin older ya know).
Higher energy middle of the day so went well.
Thruster 3x10
Burpee 3x10
Banded Bird Dog 3x20
Ice Skaters 3x10 each
Lateral Lunges 3x10 each
Kayak 3x30
OH Med Ball Walking Lunges 3x
Rotational Med Ball Slams 3x10 each
Dead bug 3x20
SLRDL Bosu 3x10 each
Plyos (30 sec x 4) x3
(Up Back, Left Right, NWSE, Corners)
Bosu Knee Kicks 3x20
Higher energy middle of the day so went well.
Thruster 3x10
Burpee 3x10
Banded Bird Dog 3x20
Ice Skaters 3x10 each
Lateral Lunges 3x10 each
Kayak 3x30
OH Med Ball Walking Lunges 3x
Rotational Med Ball Slams 3x10 each
Dead bug 3x20
SLRDL Bosu 3x10 each
Plyos (30 sec x 4) x3
(Up Back, Left Right, NWSE, Corners)
Bosu Knee Kicks 3x20
Stretching 10:00 [1]
Legs with roller and hip drills.
Walking 26:00 [1] 2.5 km (10:24 / km)
Getting some paces in to meet daily target. Twilight nice.
Tuesday Jun 24, 2014 #
Walking 52:00 [1] 4.8 km (10:50 / km)
Longer than planned, however productive business discussion en route.
Note
For speed work tonite thinking of 150m at 800 race pace with 50m float (200m) x4 with no rest.
Jogging warm up/down 14:00 [2] 2.4 km (5:50 / km)
Mile before with strides and half mile after workout.
Stretching 10:00 [1]
Extended session on legs and hams.
Drills warm up/down 8:00 [2] 0.8 km (10:00 / km)
Std routine
Track 2:51 0.8 km (3:34 / km)
Decided to do a poor mans TT ie not too taxing mentally or physically so settled on a 150/50 race speed/float sequence. Plan was 27/15 =42 sec per 200 for 2:48 total. Nice conditions with 81F and decent breeze down back straight. Ran solo and went as follows (rounded to nearest second ):
27/15 = 42 spot on
28/17 = 45 lost the plot on the float idea
29/16 = 45 getting it back together
28/11 = 39
Avg per 150 = 28 aka 37.5 per 200 so 2:30 pace. Would like to do better than that, however would be happy with sub 2:35 for opening race of season.
27/15 = 42 spot on
28/17 = 45 lost the plot on the float idea
29/16 = 45 getting it back together
28/11 = 39
Avg per 150 = 28 aka 37.5 per 200 so 2:30 pace. Would like to do better than that, however would be happy with sub 2:35 for opening race of season.
Monday Jun 23, 2014 #
Note
PFW
Mon easy plus core
Tues Speed tune up (300s?)
Wed Strength
Thurs easy run
FriRest
Sat SOTN games 800
Mon easy plus core
Tues Speed tune up (300s?)
Wed Strength
Thurs easy run
FriRest
Sat SOTN games 800
Walking warm up/down 30:00 [1] 3.0 km (10:00 / km)
A warm feeling 80F today - getting a little sweaty.
Jogging warm up/down 14:20 [2] 2.5 km (5:44 / km) +25m 5:28 / km
Easy ramp up.
Strength 15:00 [2]
Core, abs and hips.
Stretching 6:00 [1]
Legs with roller
Sunday Jun 22, 2014 #
Jogging (road/trail) 56:00 11.1 km (5:03 / km) +180m 4:40 / km
A time on legs (TOL) and humidity conditioning (HC) run. About 4.5 k of road (22) at beginning and end to avoid the underwater sections, then 6.6k (34) in French park on very muddy trails. Satisfying run as kept a disciplined zone 2/3 effort until the last k home. Temp 70F, rh 74%.
Walking 27:00 [1] 2.4 km (11:15 / km)
Quick outing to beat the t storms
POA rest of day = couch potato watching World Cup action. Go USA!
POA rest of day = couch potato watching World Cup action. Go USA!
Note
Just chilllin'
Note
Timings everything! Just fertilized the lawn ahead of a rain squall. Back to the TV!
Walking 15:00 [1] 1.6 km (9:22 / km)
Half time stretch break
Aw shucks a draw against Portugal however a world class effort. USA can play football!
Aw shucks a draw against Portugal however a world class effort. USA can play football!
Saturday Jun 21, 2014 #
Walking 27:00 [1] 2.5 km (10:48 / km)
Bootiful day, landscape drying out
Jogging warm up/down 14:00 [2] 2.4 km (5:50 / km)
Mile before with 4x100 strides and 1/2 mile after intervals
Drills warm up/down 6:00 [1] 0.6 km (10:00 / km)
Usual routine
Stretching 12:00 [1]
Legs and hips
Track intervals 11:35 3.2 km (3:37 / km)
Felt pretty fresh this am following the 2 recovery days, but decided that less intensity was in order. Warm sunny 80F with light breezy conditions. Took a leaf from Rudy's training and planned on 8x400m at 85% effort with 200 walk recovery. Didn't have a pace target in mind but was hoping for under 90secs per lap. Plan was to run even effort 200s with relaxed stride and see what happened. Felt pretty loose before starting but seemed to loosen up through the set and was pleasantly surprised to see the times inch downwards with equivalent effort (last one I did increase cadence in the last 200!). Took a water stop between sets of 4 so an extra minute rest there. Went as follows:
89.3
88.7
88.7
86.9
86.8
86.4
85.6
82.9
Avg per 200= 43.5
89.3
88.7
88.7
86.9
86.8
86.4
85.6
82.9
Avg per 200= 43.5
Note
Last session reminded me of my personal effort for pace guide.
100% all out effort at the end of a race (eg last 180 of an 800)
90% first lap of an 800 (70-72 sec)
85% first lap for a mile (80-85)
80% first part of a longer effort eg 3-5k
100% all out effort at the end of a race (eg last 180 of an 800)
90% first lap of an 800 (70-72 sec)
85% first lap for a mile (80-85)
80% first part of a longer effort eg 3-5k
Strength 30:00 [1]
Picking up sticks, pushing the mower and catching highlights of Germany vs Ghana (great second half with some nice goals).
Walking 26:00 [1] 2.4 km (10:50 / km)
Evening stroll through the park.
Now 6 weeks since starting with the vivofit I have covered 360 miles, avg of 14,500 paces per day (not logged all of this) and lost 1kg.
Now 6 weeks since starting with the vivofit I have covered 360 miles, avg of 14,500 paces per day (not logged all of this) and lost 1kg.
Friday Jun 20, 2014 #
Stretching 10:00 [1]
Hips and legs
Walking 22:00 [1] 2.5 km (8:48 / km)
(rest day)
Back to sunny days, mugginess felt.
Thursday Jun 19, 2014 #
Note
Seriously considering calling a rest day today.
Walking 50:00 [1] 4.8 km (10:25 / km)
(rest day)
And yes a rest day. Went exploring the woods- totally water logged and torrents raging in all the gullies. Enough of this rain!
Wednesday Jun 18, 2014 #
VO2 test (treadmill) 17:40 3.25 km (5:26 / km) +33m 5:10 / km
Moment of truth and sadly the test was a bust and have a redo planned. V02 max not achieved. Problems were fatigue and stress going in that resulted in a basal HR at test start of 90 (RHR is around 40), and with a 1 mile warm up in a hot gym quickly jumping that to 140-150 which is normally comfortably in zone 3 for me. Started the tread too fast and had to call it off at 8mins in - psychological failure. Got some data but not a mapping of zones or V02 max estimate..
Anyhow at 6:50 pace HR was 158 and V02 3034 ml/min at an RQ=0.99 (approx AT) and equates to V02 49ml/kg/min or 0.31 ml O2/kg/beat at AT.
For comparison, last test 7/14/12 had AT at 6:30 pace with HR 164, 3308 ml/min for 53 ml/kg/min and 0.33 mlO2/kg/beat. Didnt get to max on that one either due to secretions in the mask. Anyhow today seems to be an underestimate of "actual" by 5-10%. To be confirmed!
Generally speaking for a trained masters athlete, V02 declines by 0.5% per year or 5% per decade vs sedentary decline of 10%. So if all test situations were equivalent, and clearly they are not, I would have expected an AT around 52ml/kg/min.
Anyhow at 6:50 pace HR was 158 and V02 3034 ml/min at an RQ=0.99 (approx AT) and equates to V02 49ml/kg/min or 0.31 ml O2/kg/beat at AT.
For comparison, last test 7/14/12 had AT at 6:30 pace with HR 164, 3308 ml/min for 53 ml/kg/min and 0.33 mlO2/kg/beat. Didnt get to max on that one either due to secretions in the mask. Anyhow today seems to be an underestimate of "actual" by 5-10%. To be confirmed!
Generally speaking for a trained masters athlete, V02 declines by 0.5% per year or 5% per decade vs sedentary decline of 10%. So if all test situations were equivalent, and clearly they are not, I would have expected an AT around 52ml/kg/min.
Stretching 10:00 [1]
Before test, with tight quads on roller and hip exes.
Walking 21:00 [1] 2.2 km (9:33 / km)
Contemplating life.
Spin warm up/down 12:30 [2] 7.0 km (1:47 / km)
Back to the gym for strength session. Feeling tired!
Stretching 6:00 [1]
Legs with roller
Strength 1:00:05 [2]
A more leisurely pace tonite- routine as follows:
Back Squat 3x10
Box Jumps 3x10
Push Up to Slide Plank 3x5 each
RDL 3x10
SLRDL Floor DB 3x10 each
Inverted Row 3x10
Walking Lunges 3x
Vipr Jumps 3x10 each
Lateral Lunges 3x10 each
Asst Chin Up 3x10
Thruster 3x10
Clams 3x
Back Squat 3x10
Box Jumps 3x10
Push Up to Slide Plank 3x5 each
RDL 3x10
SLRDL Floor DB 3x10 each
Inverted Row 3x10
Walking Lunges 3x
Vipr Jumps 3x10 each
Lateral Lunges 3x10 each
Asst Chin Up 3x10
Thruster 3x10
Clams 3x
Tuesday Jun 17, 2014 #
Walking 24:00 [1] 2.4 km (10:00 / km)
Leisurely pace as trying to not to get too sweaty on a warm 83F day.
Jogging warm up/down 13:00 [1] 2.4 km (5:25 / km)
Mile before with strides and half after intervals.
Stretching 5:00 [1]
Legs and hips
Drills 5:00 [1] 0.4 km (12:30 / km)
8x50m std routine
Track intervals 2:59 1.0 km (2:59 / km)
Had no plan for tonite except to go home for a snooze. Hot and humid (83F and 60%) and thought about an 8,6,4,2 ladder. Had to share the track with the little league 5,6 year olds, so modified to a 4,3, 2, 1 ladder with 200m walk recovery. Didn't push that hard so I'll take the times as they are. Biggest challenge of the night was shirt or no shirt? In the end pragmatism won out over modesty!
Went as follows:
75.1
56.0
34.1
14.4
Avg per 200 = 35.8
And done. But have to start doing some longer intervals as I have a good fix on sprint speed.
Up tomorrow is a VO2 max test on the treadmill, so will be interesting to see where overall aerobic capacity is (last measured in 2012).
Went as follows:
75.1
56.0
34.1
14.4
Avg per 200 = 35.8
And done. But have to start doing some longer intervals as I have a good fix on sprint speed.
Up tomorrow is a VO2 max test on the treadmill, so will be interesting to see where overall aerobic capacity is (last measured in 2012).
Monday Jun 16, 2014 #
Walking 29:00 [1] 3.0 km (9:40 / km)
Nice out again
Spin warm up/down 16:00 [2] 9.6 km (1:40 / km)
High cadence
Stretching 5:00 [1]
Legs with roller
Strength 15:00 [2]
Hips, core, abs.
Note
Caught the end of the USA World Cup opener: nice late game winner vs. Ghana.
Sunday Jun 15, 2014 #
Running long (Road) 1:00:03 11.9 km (5:03 / km) +155m 4:44 / km
Time for some slow twitch fiber conditioning- 1 hour run which is long for me these days ;) Medicine Lake trail with beastly cross wind that tested me on the second half- so even splits with more effort needed 2/3 in. Otherwise 62 F and 85%rh, had rain jacket and over knee CWX compression tights on, so a bit over dressed. Needed a stretch break for tight quads. Anyhow caught a break in the rain and even the sun showed briefly through the clouds. Lots of wind damage in evidence from overnight storm.
Walking 45:00 [1] 4.0 km (11:15 / km)
And the sun comes out...
Saturday Jun 14, 2014 #
Walking 30:00 [1] 2.75 km (10:55 / km)
Slept in, dodged rain drops.
Jogging warm up/down 13:00 [2] 2.4 km (5:25 / km)
Finally mustered motivation around 3pm and since the forecast tstorms didn't materialize decided to venture to track for a lite speed session. Mile warm up with strides and 1/2 cool down
Drills warm up/down 10:00 [1] 1.2 km (8:20 / km)
Usual routine
Stretching 5:00 [1]
Plus hip drills
Track intervals 2:12 [4] 0.8 km (2:45 / km)
Plan was 4x200 at 800 race pace or better. Blustery cross wind, 61F but rain stayed away. Wore full leg cover to keep the knees warm. Diagonal walk recovery. Went as follows:
33.3
33.5
33.9
32.2
33.3
33.5
33.9
32.2
Friday Jun 13, 2014 #
Walking 32:00 [1] 3.25 km (9:51 / km)
Warm and sunny out- gorgeous. Which goes to show that if you dont like the weather in MN, wait 15mins and it will change!
Strength 20:00 [1]
Pushing the mower before the impending weekend rain
Thursday Jun 12, 2014 #
Note
Some idle intellectual time allowed me to ponder 2 things.
1. Drafting
The first, given that I posted a tongue in cheek comment re drafting on SteveO's blog, got me thinking about the fluid/aero dynamic principles that are well known to apply to cycling, swimming and even xc skiing, and ask what is the real benefit for running. The most convincing research concludes as follows:
"The energy cost of overcoming air resistance on a calm day outdoor was calculated to be 7.8% for sprinting (10 m/s), 4% middle-distance (6 m/s), and 2% marathon (5 m/s) running".
Greater gains of course occur when there is a head wind and may translate to several seconds a lap. A key factor is to be positioned around 40-80cm behind the runner in front to gain maximum beneift- 1m behind and the slipstream effect rapidly dimishes. Sadly any race run in lanes is not going to have a slipstream effect.
2. Predicting 800 and mile times
Based on elite runner performances (Landy, Elliott, Snell, Coe, Moricelli and El Gerrouj), the average delta bewteen a 2x multiple of 800 and the best mile time is 19.6 seconds. Some are slightly greater becuase of top end anearobic speed (eg Coe 12.7 seconds last 100m in his 1500m OR) and smaller in those with world class 3000m times. No real surprises gvien that the mile is 50:50 aerobic/anearobic.
So the mile conversion for an elite is roughly 2x800m T + 20 secs (1500m T is close enough to 2x800m T) and assumes that ALL metabolic systems are trained optimally.Put another way in order to run a sub 4 min mile you have to to be able to run 800m at 1:50 or better.
For sub-elites I've always favored the Daniels 2.2 rule or 400 time plus 6 seconds tor predict 800 (ie 2x400 plus 12 sec), then 800 lap time plus 6 seconds (ie 4x400 plus 24 secs) for a target mile time.
1. Drafting
The first, given that I posted a tongue in cheek comment re drafting on SteveO's blog, got me thinking about the fluid/aero dynamic principles that are well known to apply to cycling, swimming and even xc skiing, and ask what is the real benefit for running. The most convincing research concludes as follows:
"The energy cost of overcoming air resistance on a calm day outdoor was calculated to be 7.8% for sprinting (10 m/s), 4% middle-distance (6 m/s), and 2% marathon (5 m/s) running".
Greater gains of course occur when there is a head wind and may translate to several seconds a lap. A key factor is to be positioned around 40-80cm behind the runner in front to gain maximum beneift- 1m behind and the slipstream effect rapidly dimishes. Sadly any race run in lanes is not going to have a slipstream effect.
2. Predicting 800 and mile times
Based on elite runner performances (Landy, Elliott, Snell, Coe, Moricelli and El Gerrouj), the average delta bewteen a 2x multiple of 800 and the best mile time is 19.6 seconds. Some are slightly greater becuase of top end anearobic speed (eg Coe 12.7 seconds last 100m in his 1500m OR) and smaller in those with world class 3000m times. No real surprises gvien that the mile is 50:50 aerobic/anearobic.
So the mile conversion for an elite is roughly 2x800m T + 20 secs (1500m T is close enough to 2x800m T) and assumes that ALL metabolic systems are trained optimally.Put another way in order to run a sub 4 min mile you have to to be able to run 800m at 1:50 or better.
For sub-elites I've always favored the Daniels 2.2 rule or 400 time plus 6 seconds tor predict 800 (ie 2x400 plus 12 sec), then 800 lap time plus 6 seconds (ie 4x400 plus 24 secs) for a target mile time.
Walking 24:00 [1] 2.5 km (9:36 / km)
Legs a tad tired today
Jogging (Xc trail) 25:28 [2] 4.8 km (5:18 / km) +60m 5:00 / km
Original plan was track. However " injury alert" with dropping temps, wind and fatigue was duly posted. Recovery run around the mushy French park trails. Knees and elbows covered again- must be Junetember in MN land.
Wednesday Jun 11, 2014 #
Note
Not known for planning ahead, I did learn that the National Senior Games (for youngsters over 50) will be hosted in St Paul in 2015.
http://www.nsga.com/track-and-field.aspx
To take part you have to qualify in 2014 by place or by time. MN NSGA coming up Aug 2, so there is an impetus to enter as the qualifying times (100-1500m) for an M60 aren't too arduous.
http://www.nsga.com/track-and-field.aspx
To take part you have to qualify in 2014 by place or by time. MN NSGA coming up Aug 2, so there is an impetus to enter as the qualifying times (100-1500m) for an M60 aren't too arduous.
Walking 29:00 [1] 3.0 km (9:40 / km)
Warm but pleasant day
Spin warm up/down 15:00 [2] 5.5 mi (2:44 / mi)
Quick spin to loosen up
Strength 1:00:00 [3]
Outdoor session taking advantage of a warm and pleasant MN een.
Alongside trainer for motivation went through the following:
50 Jump Ropes
20 Med Ball Slams
20 Deadbugs
1 min SL Bridge Ext each side
X3
30 Push Ups
Med Ball OH Walking Lunges
20 Squat Jumps
20 Med Ball Twist
X3
20 Split Squat Jumps
20 Burpees
15 Squated Banded Row
20 Bird dog
X3
Alongside trainer for motivation went through the following:
50 Jump Ropes
20 Med Ball Slams
20 Deadbugs
1 min SL Bridge Ext each side
X3
30 Push Ups
Med Ball OH Walking Lunges
20 Squat Jumps
20 Med Ball Twist
X3
20 Split Squat Jumps
20 Burpees
15 Squated Banded Row
20 Bird dog
X3
Stretching 6:00 [1]
Legs with roller.
Note
Quick note on the leg strength and plyo routines; they certianly help to simulate the fatigue factor at the end of a 400 or around 600m of an 800. All good brain-pain conditioning.
Tuesday Jun 10, 2014 #
Running (Trail, road, track) 31:02 [3] 6.5 km (4:46 / km) +90m 4:28 / km
Out early along the Patriots path (deer and Swans in abundance) past Lakes Pochohontas and Speedwell, back up the hill into MT. Saw signs to the HS so detoured on Early street (apropos!) for a bit extra plus 4x100 m strides at mile pace (20sec) then back to hotel.
Walking 22:00 [1] 2.0 km (11:00 / km)
Killing time, inevitable delays out of EWR
Monday Jun 9, 2014 #
Note
Quick trip to Noo Joysey hitting some blah East coast weather.
Walking 42:00 [1] 4.5 km (9:20 / km)
(rest day)
Patriots path Morristown. Otherwise with airport hiking 9.6 km covered for the day.
Stretching 10:00 [1]
Legs and hip drills.
Sunday Jun 8, 2014 #
Jogging warm up/down 9:00 [2] 1.6 km (5:37 / km)
3 laps then 4x100 wind sprints to get loose
Stretching 20:00 [1]
Legs with roller and then hip drills.
Note
USATF MM masters and mid America open champs. Fair to say I had a fair degree of performance anxiety going into my first track meet in a whole year.
All told did OK and had positive feedback from my track buddies. Spikes worked out great - snug fit and no foot injury! Big time whew right there.
Oh yes 3 races in the space of an hour.
All told did OK and had positive feedback from my track buddies. Spikes worked out great - snug fit and no foot injury! Big time whew right there.
Oh yes 3 races in the space of an hour.
Track race 14 [4] 0.1 km (2:20 / km)
First up the 100 dash and really more of a warm up for the 400. Heat 2 and only guy using the standing start routine- all the pro sprinters with block starts. Remembered to keep low for the first 8 strides. Finished strong in14.19 against a 1.1 mph head wind. Took the age group win and 9th time in the overall open standings.
AG= 82.5% OAE= 11.87
About where I expected to be into the wind.
AG= 82.5% OAE= 11.87
About where I expected to be into the wind.
Track race 1:03 [5] 0.4 km (2:37 / km)
And then the 400. Not a lot of recovery time. Drew Lane 9-yikes! Two guys caught me by the 200 as I really didn't go out hard enough, but kicked into gear and had a strong last 50m. Almost took the heat win by a matter of inches against old friend and masters sprinter Jim Schoffman (Mass Velocity team mate).
Finished in 63.55 - into 2.1mph head wind, with definite room for improvement since I went out too conservatively. Age group win and 5th mid America open.
AG= 83.2%, OAE= 51.9
Fairly happy with that as a confidence booster for the 800.
Finished in 63.55 - into 2.1mph head wind, with definite room for improvement since I went out too conservatively. Age group win and 5th mid America open.
AG= 83.2%, OAE= 51.9
Fairly happy with that as a confidence booster for the 800.
Track race 29 [4] 0.2 km (2:25 / km)
Last race, the 200 and legs feeling a bit heavy after the 4. Drew Lane 4-nice!
Went out hard, caught all the staggers by the turn -tied up a bit at the end but not too bad. Wind -.7 mph against which was the least of all 3 runs.
Finished in 28.72 for age group win and 8th mid America open.
AG= 83.6%, OAE= 23.12
Not too far off best times of 2 seasons ago.
Went out hard, caught all the staggers by the turn -tied up a bit at the end but not too bad. Wind -.7 mph against which was the least of all 3 runs.
Finished in 28.72 for age group win and 8th mid America open.
AG= 83.6%, OAE= 23.12
Not too far off best times of 2 seasons ago.
Note
Speed seems to be there and now I've got no excuse not to run a 600 TT and prep for the 800 at the SOTN games, end of month.
Strength 20:00 [1]
Pushing the ole mower
Walking 28:00 [1] 2.5 km (11:12 / km)
Evening stroll
Note
Memories of a fine MN day
Saturday Jun 7, 2014 #
Walking 27:00 [1] 2.5 km (10:48 / km)
Dodging rain drops
Walking 1:05:00 [3] 6.0 km (10:50 / km)
Schlepping around Minnetonka in the rain.
Friday Jun 6, 2014 #
Walking 30:00 [1] 3.2 km (9:22 / km)
Warm and toasty 80F
So I am walking back to the office with a box of new spikes under arm (Nike Zoom MD) and met one of my associates also out for a walk. He asks what shoes did you buy and I say running spikes. He then asks "are they for you?" and I say yes, a Masters track meet this weekend. Oh what do you run, so I answer and he says "Awesome!". And indeed it is in that one shouldn't take for granted the ability to still run and enjoy sport for pleasure as one's years advance.
So I am walking back to the office with a box of new spikes under arm (Nike Zoom MD) and met one of my associates also out for a walk. He asks what shoes did you buy and I say running spikes. He then asks "are they for you?" and I say yes, a Masters track meet this weekend. Oh what do you run, so I answer and he says "Awesome!". And indeed it is in that one shouldn't take for granted the ability to still run and enjoy sport for pleasure as one's years advance.
Thursday Jun 5, 2014 #
Note
Bit the bullet- renewed my USATF membership and signed up for the sprints at the upcoming USATFMN mastes champs- all the sprints 100, 200 and 400 but not my signature event the 800! Will pick that up and a 1500 at the upcoming all comers meets. Just not feeling ready to race those distances yet.
Walking 28:00 [1] 3.0 km (9:20 / km)
LT ramble
Spin warm up/down 9:00 [2] 5.0 km (1:48 / km)
Short w/u short on time
Stretching 5:00 [1]
Legs with roller
Strength 55:00 [3]
High cadence work out as follows:
Overhead Med Ball (20#) Squat 3x10
Deep Split Squat 3x10 each
Med Ball Rotation Slams 3x10 each
Med Ball OH Press 3x10
Med Ball Push Up 3x10
Med Ball Twist 3x20
Med Ball SLRDL 3x10 each
Med Ball SL Lunge 3x10 each
Clams 3x4x30secs
Med Ball Rotation Throw 3x10 each
Med Ball Slams 3x20
Marching Planks 3x1 min
Overhead Med Ball (20#) Squat 3x10
Deep Split Squat 3x10 each
Med Ball Rotation Slams 3x10 each
Med Ball OH Press 3x10
Med Ball Push Up 3x10
Med Ball Twist 3x20
Med Ball SLRDL 3x10 each
Med Ball SL Lunge 3x10 each
Clams 3x4x30secs
Med Ball Rotation Throw 3x10 each
Med Ball Slams 3x20
Marching Planks 3x1 min
Wednesday Jun 4, 2014 #
Walking 28:00 [1] 3.0 km (9:20 / km)
Lovely day, LT outing to TC running to pick up some Kinvara 5s and try on some spikes!
Running (Road) 22:39 3.0 mi (7:33 / mi) +50m 7:11 / mi
Had great plans for the track tonite to test the Kinvaras with a 600m TT. First place Providence Acad in the process of tearing up the track- second place AHS had LAX match in progress with paid entry!
So headed into French park to do some tempo- warm up mile, mile at pace and last mile easier: 8:40 (1.61k), 6:05 (1.62k) and 7:54 (1.61k). Felt pretty good and top speed of 3:02m/k. Kinvaras felt good and no foot problems afterwards.
So headed into French park to do some tempo- warm up mile, mile at pace and last mile easier: 8:40 (1.61k), 6:05 (1.62k) and 7:54 (1.61k). Felt pretty good and top speed of 3:02m/k. Kinvaras felt good and no foot problems afterwards.
Tuesday Jun 3, 2014 #
Walking 25:00 [1] 2.8 km (8:56 / km)
Back to the daily grind. Nice out at LT. Slept OK- feeling somewhat more refreshed.
Jogging 35:15 6.1 km (5:47 / km) +96m 5:21 / km
1 km warm up then 4km rolling hills and 1 km warm down at steady pace which felt OK.
Stretching 6:00 [1]
Legs with roller
Massage 1:00:00 [0]
Monthly tune up. No issues.
Monday Jun 2, 2014 #
Walking 48:00 [1] 4.5 km (10:40 / km)
Early morning stroll then pack and off to SMF.
Nice weekend escape - lots of things to do- shame about the O as it was great country.
Nice weekend escape - lots of things to do- shame about the O as it was great country.
Note
Wine country
Young goat (Castello di Amorosa)
Old goat (Calistoga)
Young goat (Castello di Amorosa)
Old goat (Calistoga)
Sunday Jun 1, 2014 #
Orienteering 57:00 4.8 km (11:52 / km) +190m 9:55 / km
When you are off you are off. Had a few good moments, but blew it on control 10 , which I knew was going to be tricky. Maybe 15m from it and didnt see boudler- had to reattack from the trail above. More running today, but also 40% walking, however 8-9 mins squanderd mostly on dumb stuff again- just couldnt fathom the trail system.
Just plain old mentally and physically fatigued.
Just plain old mentally and physically fatigued.
Walking 55:00 [1] 4.0 km (13:45 / km)
Wine tasting at Castelo di Amoroso (fascinating place) and driving the back roads of Napa with the top down. Even had my mud bath experience at the spa-living the dolce vita!