Training Log Archive: MeanGeneIn the 28 days ending Feb 28, 2006:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | ||||||||||||||||||||||||||||||
Tuesday Feb 28, 2006 #
strength/stretching 15:00 [1]
shoes: Salomon
AM - DD calisthenics - stretching and core exercises
running/walking 15:00 [2]
shoes: Salomon
AM
Monday Feb 27, 2006 #
biking (exercise bike) 22:00 [1]
slept:6.75 (rest day) shoes: Salomon
easy spin, then 10 chinups
Sunday Feb 26, 2006 #
running/walking long 2:40:00 [2] 16.7 mi (9:35 / mi)
slept:7.0 shoes: Asics GT2100
AM - about 25 sunny at the start, slight breeze fro SE. With Dee & Karen Braman for 6 mi (Wakarusa & Clinton Pkwy). They headed back and added a loop by YSI fields, then to Clinton Park overlook before going back via the bikeway to 6th. This was supposed to be a progression run of 16 mi. I thought I had miscalculated the distance so added the loop into the Clinton overlook.
Last 4 miles:
9:12 pace (supposed to be marathon pace + 20 sec.mi),
8:46 (suppsoed to be MP + 10 sec),
8:36 (MP), then easy last mi in
9:44.
Last Sun's run was no joy, so very pleased with meeting the distance and pace goals today.
Last 4 miles:
9:12 pace (supposed to be marathon pace + 20 sec.mi),
8:46 (suppsoed to be MP + 10 sec),
8:36 (MP), then easy last mi in
9:44.
Last Sun's run was no joy, so very pleased with meeting the distance and pace goals today.
Saturday Feb 25, 2006 #
running/walking 40:00 [2]
slept:7.0 shoes: Asics GT2100
AM - Run with Dog Days group. Strong wind from N, about 23 degrees. Red Dog tried to keep us out of the wind as much as possible. I took in Dad Perry Park trails to add more to the 2 miles he suggested and did 7 min of my own warmup time. Tired, dragging feeling.
Friday Feb 24, 2006 #
Note
(rest day)
The physical therapist checking my shoulder is also planning to do a marathon (San Diego). She agreed if I'm not ready for the May 7 Lincoln Marathon delaying is best.
Thursday Feb 23, 2006 #
strength/stretching 20:00 [1]
AM - DD calisthenics, including 2x5 chins at the end
running/walking 10:00 [1]
shoes: Salomon
AM - easy jogging - 6x level 3 in fieldhouse
Wednesday Feb 22, 2006 #
running/walking 49:00 [4] 5.5 mi (8:55 / mi)
shoes: Asics GT2100
PM (had to fast for my annual checkup so did not run this morning; besides it was 45-50 degrees in the evening).
7:00 min - Easy jog from house to Peterson & 100m west of Edinburgh St (half-mile point between Iowa & Kasold).
2 mi - tempo pace @ 14:58
1/2 mile - easy jog (6 min)
2 mi - 14:53
6 min easy jog home.
Well, the training program calls for speed early in the marathon training (sub 8:00 pace for me is speed...). This tempo pace is work, but felt good I could do it.
The doctor said the shoulder ache is a rotator cuff problem. I start physical therapy on Friday.
7:00 min - Easy jog from house to Peterson & 100m west of Edinburgh St (half-mile point between Iowa & Kasold).
2 mi - tempo pace @ 14:58
1/2 mile - easy jog (6 min)
2 mi - 14:53
6 min easy jog home.
Well, the training program calls for speed early in the marathon training (sub 8:00 pace for me is speed...). This tempo pace is work, but felt good I could do it.
The doctor said the shoulder ache is a rotator cuff problem. I start physical therapy on Friday.
Tuesday Feb 21, 2006 #
strength/stretching 20:00 [1]
shoes: Asics GT2100
AM - Dog Days calisthenics at Allen FH
running/walking 10:00 [1]
shoes: Asics GT2100
AM - 8 laps around 3rd floor of AFH and 4X 2 flights of stairs (every other lap).
Monday Feb 20, 2006 #
biking (exercise bike) 30:00 [2]
shoes: Salomon
AM - SRFC - easy spin to loosen up after yesterday's long run.
Sunday Feb 19, 2006 #
running/walking 2:15:00 [3] 13.0 mi (10:23 / mi)
slept:7.0 shoes: Salomon
PM - went to work in the morning to avoid 19 degreee running. Ran at 2 pm (21 degrees), so not much better. Did last Sunday's route (reverse direction cutting through new streets NE of Langston Hughes Elem.). Had to find a portable john at Clinton & Wakarusa.
A very hard run - quite an effort to just finish - not like last Sun when it seemed easy. Probably tired from the week more than the colder temps.
A very hard run - quite an effort to just finish - not like last Sun when it seemed easy. Probably tired from the week more than the colder temps.
Saturday Feb 18, 2006 #
Note
(rest day)
when shopping with Damon for his suit.
Friday Feb 17, 2006 #
biking (exercise bike) 25:00 [3]
shoes: Salomon
AM - SRFC
Thursday Feb 16, 2006 #
strength/stretching 20:00 [1]
shoes: Asics GT2100
AM - Dog Days calisthenics (number of reps for most exercises to day: 18). 5 chin-ups.
running/walking 15:00 [1]
shoes: Asics GT2100
AM
Wednesday Feb 15, 2006 #
running/walking 1:01:00 [3] 7.0 mi (8:43 / mi)
slept:6.5 shoes: Asics GT2100
The plan was to do 3 x 1.5 mi at tempo pace w/ half mile recoveries. Without time to measure our a half-mile spot on Peterson Rd, decided to do a 7 mile loop headed towards Monterey & 15th. Figured tempo pace would be 12 min for 1.5 mi. So:
7 min jog to Deerfield,
12 min to about Harvard & Lawrence at tempo,
6 min recovery
12 min - tempo (about Bob Billings Pkwy & Kasold to Monterey N, then back E on Harvard.
6 min recovery to Harvard & Lawrence
12 min tempo,
then 6 min jog home fro Deerfield Sch.
7 min jog to Deerfield,
12 min to about Harvard & Lawrence at tempo,
6 min recovery
12 min - tempo (about Bob Billings Pkwy & Kasold to Monterey N, then back E on Harvard.
6 min recovery to Harvard & Lawrence
12 min tempo,
then 6 min jog home fro Deerfield Sch.
Tuesday Feb 14, 2006 #
strength/stretching 15:00 [1]
slept:6.5 shoes: Asics GT2100
AM - Dog Days calisthenics 14 reps of everything today. . .
running/walking 15:00 [1]
shoes: Asics GT2100
AM Dog Days easy running around fieldhouse with 2 x 30m lunge walks. No stairs. 6 chin ups, arthritis bothered left shoulder.
Monday Feb 13, 2006 #
Note
(rest day)
Brief thought of biking after work - but worked late, then found front tire flat. Needed a rest day - no excuses.
Sunday Feb 12, 2006 #
running/walking 2:15:00 [3] 13.0 mi (10:23 / mi)
shoes: Salomon
AM - w/ Dee & Becky McClure - started on Dee's 1-mile Sunday workout loop. Becky cutoff at Bob Billings & Monterey. Got to Clinton Pkwy & Wakarusa, then Dee headed home while I wanted 2 more miles and added Geo Wms Way & 6th, then by FSHS and back by Folks & Peterson (again to check on the new "Hutton Farms" expansion development). Took some gu at 1 hr - need to try to do that from now on on long runs. I wonder how the new Jelly Belly version would do to replace gu.
Saturday Feb 11, 2006 #
running/walking 1:00:00 [2]
slept:7.0 shoes: Salomon
Dog Days run. Snow on the ground, still about 20 people showed for the workout. From 15th & Kasold (Dee dropped me off) west to Legends and back. I went straight home. Mid 20s and wool gloves don't keep the wind out.
Caught the 20K biathlon broadcast before my run - Bjoerndalen missed 2 shots early, but on the last round of shots made 4 of 5 and was in contention to win again - but I had leave for teh workout . . . Snow on the ground was not a concern today after viewing the sunny biathlon course.
Caught the 20K biathlon broadcast before my run - Bjoerndalen missed 2 shots early, but on the last round of shots made 4 of 5 and was in contention to win again - but I had leave for teh workout . . . Snow on the ground was not a concern today after viewing the sunny biathlon course.
Friday Feb 10, 2006 #
Note
(rest day)
Could have done 7 mi according to one workout plan, decided rest was needed.
Thursday Feb 9, 2006 #
running/walking 15:00 [1]
shoes: Salomon
Dog Days - 10 laps (2 + 4 + 4) with stair climbs. I think each lap is close to 300m.
strength/stretching 20:00 [1]
shoes: Salomon
AM - Dog Days calisthenics. a lot of 30-sec drills (pushups for 30 sec, situps for 30, crunches, etc.)
Wednesday Feb 8, 2006 #
running/walking intervals 53:00 [3] 5.0 mi (10:36 / mi)
slept:7.0 shoes: Asics GT2100
AM: The Wall St Journal yesterday mentioned the Furman FIRST marathon program. The basic idea is using less time to train for marathons. The program is similar to the one I was going to use (Jan 06 Runners World).
Well, figured it's now 13 weeks til race day, so did the key workout #1 for week #13. This should blend in with the Dog Days "off days" for cross training and allow for possible races (O' or road or trail) on weekends.
11 min warmup - paced counted from Westchester & Yale, out to Princeton, and ending about Peterson & Glenview (just before Kasold) to get an alternate 1 mile stretch - wind was from the NW).
The plan was to do miles between Kasold & Iowa on Peterson.
Mile 1: 8:47, jog 3:00 (rest interval)(on Peterson),
Mile 2: 7:47, jog 3:00 (RI)(Princeton rte0,
Mile 3: 8:01(Peterson),
then warm down 11 min.
The pace was supposed to be faster than my 10K pace - so only the 7:47 was good.
This "running with a purpose" is different than the daydreaming runs I've been doing.
Well, figured it's now 13 weeks til race day, so did the key workout #1 for week #13. This should blend in with the Dog Days "off days" for cross training and allow for possible races (O' or road or trail) on weekends.
11 min warmup - paced counted from Westchester & Yale, out to Princeton, and ending about Peterson & Glenview (just before Kasold) to get an alternate 1 mile stretch - wind was from the NW).
The plan was to do miles between Kasold & Iowa on Peterson.
Mile 1: 8:47, jog 3:00 (rest interval)(on Peterson),
Mile 2: 7:47, jog 3:00 (RI)(Princeton rte0,
Mile 3: 8:01(Peterson),
then warm down 11 min.
The pace was supposed to be faster than my 10K pace - so only the 7:47 was good.
This "running with a purpose" is different than the daydreaming runs I've been doing.
Tuesday Feb 7, 2006 #
running/walking 15:00 [2]
shoes: Asics GT2100
AM - Dog Days at AFH
strength/stretching 15:00 [1]
shoes: Asics GT2100
AM - Dog Days (included 8 chin ups this morning, 8th with a little help).
Monday Feb 6, 2006 #
Note
(rest day)
Sunday Feb 5, 2006 #
running/walking warm up/down 15:00 [1]
running/walking race 40:46 [5] ** 8.0 km (5:06 / km) +190m 4:33 / km
shoes: Salomon
Buffalo Run 8K, Parkville (MO) Nature Sanctuary. Now I know what Spike is referring to when he runs after work at PNS. Ran with Spikes map with his GPS lines when he last ran here. Marked where park benches were located from the park map (non-topo) and treated the run line a line-O. SW side got really steep. 2nd M50-59.
Felt OK after yesterday's long run, not as energetic, but managed to run without stress.
Rough guess on climb since I can't remember the exact course.
Felt OK after yesterday's long run, not as energetic, but managed to run without stress.
Rough guess on climb since I can't remember the exact course.
Saturday Feb 4, 2006 #
running/walking 2:08:00 [2]
slept:6.0 shoes: Asics GT2100
AM - needing to get more distance, so ran to Dog Days Sat Run: first via Monterey & Peterson (to check progress of road and development construction - Peterson hill has been smoothed out so not as steep) - about 39 min,
3 min stretching,
then Dog Days Run from 15th & Kasold to Allen Fieldhouse garage, up & down ramps, back to DDR start via West Campus (I took the gravel road by the band field) - 36 min,
short chat with Red Dog at Gourmet Coffees, 4 min,
then meandered home - not wanting to go directly into the north wind, but did go into Fall Creek by Danny Manning's house too get the extra time, 53 min.
So, 2 hr 15min minus 7 min rest.
Good first weekend for marathon training. About 22 degrees at the start - simply chillier than it's been so far this winter.
Will try to take a nap now.
3 min stretching,
then Dog Days Run from 15th & Kasold to Allen Fieldhouse garage, up & down ramps, back to DDR start via West Campus (I took the gravel road by the band field) - 36 min,
short chat with Red Dog at Gourmet Coffees, 4 min,
then meandered home - not wanting to go directly into the north wind, but did go into Fall Creek by Danny Manning's house too get the extra time, 53 min.
So, 2 hr 15min minus 7 min rest.
Good first weekend for marathon training. About 22 degrees at the start - simply chillier than it's been so far this winter.
Will try to take a nap now.
Friday Feb 3, 2006 #
Note
(rest day)
Thursday Feb 2, 2006 #
strength/stretching 15:00 [1]
shoes: Asics GT2100
AM - Dog Days at AFH. Lots of stomach & lower back ewxercises. 7 chins.
running/walking 20:00 [2]
slept:6.0 shoes: Asics GT2100
AM - more laps today and 6x stairs.
Should be getting more sleep! (Homer had another seizure overnight - about 3 am).
Should be getting more sleep! (Homer had another seizure overnight - about 3 am).
Wednesday Feb 1, 2006 #
running/walking 40:00 [2]
slept:6.5 shoes: Asics GT2100
AM - Fall Creek & back via Saddlehorn