Training Log Archive: RJMIn the 31 days ending Aug 31, 2010:
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Tuesday Aug 31, 2010 #
RunCommute hills 1:18:30
slept:7.5 shoes: Brooks Adrenaline GTS9-2
plan called for 10x1:20 uphill repeats. On way in to school ran up 'Rand' along the innerbelt to just past the lane separators for merging traffic. That was a bit too shallow, so alternated those with pushes up cadillac hill. After the last one up rand, instead of returning to base, continued on to main street and pushed up two blocks on state (steeper than rand).
rand jog CH jog
131 227 44 119
132 226 44 119
128 238 47 118
131 237 46 123
133 502 117
rand jog CH jog
131 227 44 119
132 226 44 119
128 238 47 118
131 237 46 123
133 502 117
Monday Aug 30, 2010 #
BikeCommute 35:00 [2]
slept:5.5
Terrible night's sleep - bad dream (about growing old- what happened to the monster dreams!? How mundane!) woke me up at 3:30, and couldn't really get back to sleep.
Sunday Aug 29, 2010 #
Note
rhr:42 (rest day)
Decided that devoting today to home-work would be best - i need a little rest, and there is tons to do. Painted, pruned, and generally working most of the day. Nice ice cream social with music at the park that evening. A day well spent.
Saturday Aug 28, 2010 #
Event: NEOOC: South Chagrin
Orienteering -race 1:02:00 [3] *** 5.4 mi (11:29 / mi)
14c slept:8.0 shoes: Innov8 Mudclaw 330 #2
South Chagrin. Olga set a memory-o course that was delightful! One mistake of 11 minutes (had to go back to previous control to review map), and two others of about 3 minutes each (misread map, overran). Excellent exercise!
Svobodny came in at 58 minutes, and the lost pole was only a couple of minutes behind me.... and he walked, like usual!
Wonderful day about 85F, no humidity.
Svobodny came in at 58 minutes, and the lost pole was only a couple of minutes behind me.... and he walked, like usual!
Wonderful day about 85F, no humidity.
Orienteering 16:00 [3] ***
5c shoes: Innov8 Mudclaw 330 #2
Control pickup
Friday Aug 27, 2010 #
BikeCommute 35:00 [2]
slept:7.5
Thursday Aug 26, 2010 #
BikeCommute intervals 40:00 [2]
rhr:42 slept:7.0
Running intervals 24:27
shoes: Brooks Adrenaline GTS9-2
UA track: 5x500 with 1min jog, 2x150
1:20, 1:25, 1:25, 1:24, 1:23, 28, 29
A bit slower than I hoped, but not too bad given that I felt a bit stiff from tuesday.
1:20, 1:25, 1:25, 1:24, 1:23, 28, 29
A bit slower than I hoped, but not too bad given that I felt a bit stiff from tuesday.
Wednesday Aug 25, 2010 #
BikeCommute 40:00 [2]
slept:7.0 weight:178.5lbs
Tuesday Aug 24, 2010 #
BikeCommute 35:00 [2]
rhr:42 slept:7.0 weight:175lbs
Lousy night's sleep - several wakeup calls by dog, and after a pair within about 20 minutes i laid there trying to sleep for over an hour.
And it only got worse - plan was to do 5x400+2x150m. When I arrived at the track this morning, ROTC or some group was doing miles, and it was obvious that I'd be intruding. at 4, tried to do them, but xc team was clearly in control of the track. On return home drove to firestone, where the football team had the field.
I was very frustrated, wanted the metric of the track to gauge my stage, and nearly lost it (it was a hard day at work as well). Pulled things back together and did the tempo workout planned for later this week.
And it only got worse - plan was to do 5x400+2x150m. When I arrived at the track this morning, ROTC or some group was doing miles, and it was obvious that I'd be intruding. at 4, tried to do them, but xc team was clearly in control of the track. On return home drove to firestone, where the football team had the field.
I was very frustrated, wanted the metric of the track to gauge my stage, and nearly lost it (it was a hard day at work as well). Pulled things back together and did the tempo workout planned for later this week.
Running 50:00
shoes: Brooks Adrenaline GTS9-2
three separate warmups (am, school, home), then did 10minutes, 5min, 10min with 1min rest between each. Pushes were from memorial/portage past lutheran church, a lap around the church block, from nearly at merriman to hereford.
Monday Aug 23, 2010 #
BikeCommute 1:00:00 [2]
slept:8.0
50 minutes of usual commute, then as I neared home, saw the family in our car searching for the neighbor's dog, who had got out. Hunted a bit on bike for 10 minutes. Arrived home to see that dog had returned. All happiness now!
Sunday Aug 22, 2010 #
Trail Run 1:32:00 [3] **
slept:9.0
Aimed to run wetmore trails and check M. alatus sites, but a big horse convention was at the trailhead, so I tried to stay off trails near there, and used a soggy topomap to navigate. Pretty thick and slow in streambeds. Found 2 plants along main stream east of butler trail's climb out (2 flowers total, they are near the end of flowering. No rapid stigma closure), and couldn't find original M.A. site.
Then explored north of wetmore road on trails.
Then explored north of wetmore road on trails.
Saturday Aug 21, 2010 #
Note
(rest day)
Friday Aug 20, 2010 #
Trail Run 48:01
shoes: Brooks Adrenaline GTS9-2
Memorial trailhead, warm up near dog park, then north on towpath for their 'marked' (but too long) 2miles, 2 min jog recovery. Warm but not humid today, so i felt lots better (almost all of the mile splits are faster than the 4x1mile last week). About 1:45 for the marked (and more accurate) quarter miles of the 'spree for all', so i think they were closer to 14:20 min 2miles
15:43 (8:16, 7:27)
15:38 (7:14, 8:24)
15:43 (8:16, 7:27)
15:38 (7:14, 8:24)
Thursday Aug 19, 2010 #
Trail Run 1:05:00 [3]
rhr:38 slept:7.5 weight:176lbs shoes: Inov8 Rocklite 315
gorge parking lot west through to babb run on and off trail, looking for M. alatus sites. Found none, but didn't investigate most of the very steep and slippery stream trickles - if it's there, i can't study it!
Nice day.
Nice day.
Wednesday Aug 18, 2010 #
BikeCommute 45:00 [2]
rhr:44 slept:7.0
housepainting each afternoon this week
Tuesday Aug 17, 2010 #
BikeCommute intervals 40:00 [2]
rhr:44 slept:8.0
Running intervals 31:21
shoes: Brooks Adrenaline GTS9-2
UA track after commute in. Nicer weather, earlier AM. Felt reasonably good, not like last week. As planned, 8x400 with 2min recovery, under 1:30 each. Had to dig a little for the last few (with some adjustments dropping me off the pace), but I had a bit more in the tank even after this. I feel better about all this, though I can remember when these were weak splits on a 2mile, not separate intervals!
1:24, 1:24, 1:23, 1:25, 1:24, 1:28, 1:26, 1:27
1:24, 1:24, 1:23, 1:25, 1:24, 1:28, 1:26, 1:27
Monday Aug 16, 2010 #
BikeCommute 40:00 [2]
slept:9.0 weight:179lbs
and lots of house scraping after 3PM, in prep for painting 1 side this week.
Sunday Aug 15, 2010 #
Orienteering 1:33:00 [2] ***
9c slept:8.0 weight:175lbs shoes: Inov8 Rocklite 315
brecksville vetting - drove up with John R. Hot and sticky, woods are thick and wet. Found 2 Mimulus alatus plants in large streambed west of oakview shelter, south of where the big trail drops in from the west and before it crosses to the other side of the stream.
Strength 10:00 [1]
Saturday Aug 14, 2010 #
Trail Run 1:00:15
rhr:40 slept:9.0 weight:174.5lbs shoes: Brooks Adrenaline GTS9-2
Hot and humid again, but schedule calls for tempo. Home to memorial trailhead, then did 4x'1mile' with 1minute recovery using the mileposts to the north. Discovered that either i am in really terrible shape or those mileposts are a bit further apart than one mile. First mile was at about 6:15-6:30 effort, second a bit slower, third (reverse of the 2nd) I was not feeling so good, and fourth I just tried to push but clearly was off pace (even though hills on each leg make comparisons messy). Shuffled all the way up the hill home, and was really pretty whacked out for a couple of hours - i clearly went past my abilities on this. That's probably good for my training, but hurt my self-esteem.
7:48
7:24
7:35
9:04
7:48
7:24
7:35
9:04
Thursday Aug 12, 2010 #
Trail Run 1:01:01 [3]
slept:8.0 shoes: Brooks Adrenaline GTS9-2
North side of sand run to revere. Trying hard to stay slow but i always feel like pushing on this trail. Did the 6 mile trail in about 56 minutes, tacked on some to fill out the hour planned..
Wednesday Aug 11, 2010 #
Note
slept:8.0 (rest day)
Busy with Heath's qualifying exams.
Tuesday Aug 10, 2010 #
Running 51:56
slept:7.0 weight:178lbs shoes: Brooks Adrenaline GTS9-2
In the ac'd house i was raring to go, but even at 8AM it was hot and humid and the wind dropped from my sails all the way to the firestone track. I did ok with the plan (5x600 with 2min recovery), but it was tougher than I expected, and took a lot of effort. I was hoping to stay between 2:10 and 2:15 (closer to 2:10), but as it was i was reduced to a shuffle even after the first one, and breathing went to a 1cycle after about 400m of each. But, i stayed pretty close to plan anyhow. Just as I started the 4th one the entire firestone soccer team started jogging on the track. I expected that to be a slow rep with so many obstacles, but I went even faster than the others. I think i might need to think about training with others - even a bunch of joggers made me kick it up a notch. In any event, i left the track after that to give them their track, so the last one i did by time rather than distance.
2:15
2:13
2:15
2:11
2:15
2:15
2:13
2:15
2:11
2:15
Sunday Aug 8, 2010 #
Orienteering 1:20:00 [3] ***
5c slept:7.5 weight:178lbs shoes: Inov8 Rocklite 315
More vetting for the Rampage. Beautiful day! Found new population of M. alatus west of parkview road. I was a bit off on navigation, but felt good physically. I think the map is a little off near parkview.
Saturday Aug 7, 2010 #
Trail Run 37:47 *
slept:7.0 weight:178lbs shoes: Brooks Adrenaline GTS9-2
After 2hr offtrail hiking searching for Mimulus alatus at Whitlam woods, dropped by Big Creek Park (Geauga Parks) to get my 20min tempo in on trails. Some hills, groomed trail, pleasant. Great weather. I really need to explore more of Geauga County - beautiful!.
Never did these trails before, and treated it as some nav. practice for simple terrain using trail map, tracking my location, some simple trail junction decisions that were hard at speed. This was good for both nav and speed.
Never did these trails before, and treated it as some nav. practice for simple terrain using trail map, tracking my location, some simple trail junction decisions that were hard at speed. This was good for both nav and speed.
other 30:00 [1] **
1.5 hr prorated with park trail/stream map, no compass, looking for Mimulus alatus on stream network. Found 2-4 patches with perhaps 20 plants total (<50 flowers total). No bees on that plant. Great terrain, open woods, enjoyable. Surprisingly good nav. practice.
Friday Aug 6, 2010 #
Note
rhr:47 slept:6.5 weight:178.5lbs (rest day)
Thursday Aug 5, 2010 #
Trail Run 50:22
slept:5.5 weight:179.5lbs shoes: Brooks Adrenaline GTS9-2
Early (5:30AM) field day. While waiting for a timed observation period got in this run. Felt slow and clunky - perhaps blood donation, perhaps harder workouts, perhaps all the field time.
Wednesday Aug 4, 2010 #
BikeCommute 40:00 [2]
rhr:41 slept:6.5
Tuesday Aug 3, 2010 #
BikeCommute 40:00 [2]
slept:6.5
Commute after field work (12:00) in drizzle, return
Running intervals 26:00
shoes: Brooks Adrenaline GTS9-2
Did the planned 4x800 with 2min jog.(2:57, 3:03, 3:03, 3:07) in a drizzle. But obviously something happened. The first one went well, and was the pace I was aiming for, but i never really recovered from it, and had trouble matching effort to time after that. progressively more ragged breathing (over tempo) at speeds that didn't require it. During the 3rd 800 i even had stomach pains and wondered if I'd be up to do the last one at speed (and i was 4 seconds off on the last one..). However, i felt better during the recovery, and was up for the last one, but despite real effort was slow). I choose to blame my recent blood donation (which may have sapped some strength), and rusty sense of pace, and also running in lane 4 (adjusting for the stagger across 2 laps when starting away from usual places is harder than I thought).
Monday Aug 2, 2010 #
BikeCommute 35:00 [2]
rhr:41 slept:6.5
A little weak today - probably due to blood donation yesterday.
Sunday Aug 1, 2010 #
Trail Run 1:36:20 [2]
slept:8.0 shoes: Brooks Adrenaline GTS9-2
NEOOC volunteered to pick up trail markers from the Burning River 100mile trail-run today. I had the riding run loop (~5 miles). Quickly discovered that these folks are nothing if not thorough in marking a trail! There was some sort of marker every 20m or so for that stretch (tricky single track with some side trails to avoid). For the first mile there were several dozen wood stake markers, about twice as many pinflags, and assorted streamers, reflectors and glowsticks (this was mostly a night leg). And that doesn't count the chalk marks on the ground or the cups and forks i picked up. Once my pack and arms were full I had to shuttle that batch to the road and go back for more. Surprising how much all that slowed me down, and had to do it twice. Luckily, after the first mile a different style (and easier trail) prevailed, and miles 2.5 to 4 were much less thoroughly marked (and many fewer of the bulky wooden stakes). The last .7 miles was heavily marked but near the road. Woods were wonderful today, and i remain convinced that this would be a great map if we ever got permission for it. Enjoyable way to give a little help to the BR100. It even got me thinking (again) that I shoudl try it or the BT50k sometime. I'm sure that i'll have a more sensible view on that soon