Training Log Archive: MeanGeneIn the 30 days ending Sep 30, 2006:
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Saturday Sep 30, 2006 #
biking (road bike) 1:00:00 [1]
shoes: Shimano (bike)
AM - certified Thanksgiving Day 5K course. Rode with Dee, Ed Payne laid out the duct tape at 1 and 2 mile pts. Easy, stop and go.
orienteering 1:30:00 [1] ***
shoes: Asics GT2100
PM - field checked the last bit of the Mt O map. More editing will make it better, but we can hold a meet on the map now. . .
Thursday Sep 28, 2006 #
strength/stretching 25:00 [1]
6 AM - Dog Days stretching & calis.
It is dark out!
We did the exercises in the visitors locker room. I found a back room when the room filled up and 5 of us went in there (the old laundry room when I was on the track team). I relayed the workout instructions to the other who could see the leaders.
It is dark out!
We did the exercises in the visitors locker room. I found a back room when the room filled up and 5 of us went in there (the old laundry room when I was on the track team). I relayed the workout instructions to the other who could see the leaders.
running/walking 20:00 [3]
shoes: Asics Gel-1100
800m on track,
then 1 loop on edge of football field,
then out and up hill to JRP,
down by Potters Lake, then
800m.
Hamstrings still stiff and sore before this workout. The stiff and sore later in the day.
then 1 loop on edge of football field,
then out and up hill to JRP,
down by Potters Lake, then
800m.
Hamstrings still stiff and sore before this workout. The stiff and sore later in the day.
Wednesday Sep 27, 2006 #
running/walking warm up/down 45:16 [2]
shoes: Asics Gel-1100
PM - too stiff and sore from Tues workout (lunges worked on muscles not worked on much - wow, was that a Rumsfeld statement?) to run this morning.
Ran 22:20 to campus (JRP) - easy, to loosen up.
Ran back in 22:56.
Ran 22:20 to campus (JRP) - easy, to loosen up.
Ran back in 22:56.
orienteering 21:34 [3] ***
19c slept:7.0 shoes: Asics Gel-1100
Ran Mary's sprint O course on Mt O map. Started at pt 9 (NW corner of campus, the direction I came from). Felt pretty good running. Definitely tired on jog home.
Tuesday Sep 26, 2006 #
strength/stretching 20:00 [1]
slept:7.5 shoes: Salomon
AM - Dog Days stretching & calisthenics. 7 1/2 hrs of sleep!
running/walking 20:00 [3]
(exercises), then
400m,
(exercises),
400m,
football field drills
2x(20m lunges, 80m jog),
2x(50m backward highknee sprint, then forward)
800m
22 pushups, 22 mtn climbs
400m,
(exercises),
400m,
football field drills
2x(20m lunges, 80m jog),
2x(50m backward highknee sprint, then forward)
800m
22 pushups, 22 mtn climbs
Monday Sep 25, 2006 #
running/walking 22:00 [2]
slept:5.0 shoes: Salomon
AM - stayed up late (but did get that napped earlier on Sunday), easy run to corner of Peterson/Kasold. Looking west towards the Peterson Rd hill, it was brightly lit like College Blvd by Johnson Co CC. I reminisce like older people do - "I remember" when College Blvd was 111th and west of Quivira was a gravel road. Now Peterson Rd will be a major road for kids getting to Free State HS and everyone else getting to the new West Lawrence.
Sunday Sep 24, 2006 #
running/walking 40:00 [1]
(rest day) shoes: Salomon
AM - 10 min warmup with Dee at Parkville (MO) Heartland 5K Run. Ran around taking photos. After race, went with De and Lou Joline to Parkville Nature Sanctuary. Ran lower loop with both; then Dee went back to awards ceremony while Lou and I went to the upper, rocky loop. Mostly walked. Found out that Lou started running late, came to KC 42 years ago from New Jersey.
orienteering 1:00:00 [1] ***
After lunch, 2 1/2 hr nap instead of going out to fieldcheck right away. Good choice - I was wiped. . .
4:30 pm - fieldchecking Mt O map.
4:30 pm - fieldchecking Mt O map.
Saturday Sep 23, 2006 #
orienteering 34:19 [3] ***
shoes: Salomon
6:45 am - Ran Mike's course on Mt O map; 19 of his 24 controls. Mostly in the dark with headlamp, but street lights were plentiful.
running/walking 22:32 [3]
AM - quit early on the campus O course to catch Sat Dog Days run (& get check from Jeff Sigler for last Sat's display clock rental).
orienteering 2:00:00 [1]
late morning - fieldchecked Mt O map; then mowed lawn.
Friday Sep 22, 2006 #
Note
(rest day)
Thursday Sep 21, 2006 #
strength/stretching 17:00 [1]
AM - Dog Days - stretching/calisthenics
running/walking 16:00 [3]
AM - 400m
2 stadium ramps
800m
2 stadium ramps
2 stadium ramps
800m
2 stadium ramps
Wednesday Sep 20, 2006 #
Note
(rest day)
Tuesday Sep 19, 2006 #
strength/stretching 25:00 [2]
slept:6.0 shoes: Asics Gel-1100
AM - Dog Days - stretching, calisthenics. Li'l Red Dog had us do the 30 sec drill - 30 sec of each exercise.
running/walking 9:00 [3]
400 m warmup; 1 mile at end of exercises
Sunday Sep 17, 2006 #
running/walking 1:24:00 [3]
slept:6.0 shoes: Salomon
AM - Kaw River Trails - first run in a long time. The big log hump is gone - finally rotted away. Trail is great shape. Mtn Bike Club does a great job. Very tired before the run (lack of sleep). Took a gu at the start and again at the turnaround. Rained earlier in the morning then stopped. Overcast and threatening but stayed dry. Definitely at tempo.
Saturday Sep 16, 2006 #
running/walking 32:01 [3] 4.0 mi (8:00 / mi)
shoes: Asics GT2100
8 AM - helped with 1st Methodist West Campus 5K (brought out display clock and took pictures. This West Campus has one mile of trails and could be a nice place for a night O').
9 AM - checked out trail run at Clinton SP (chatted with Ed Payne, the 12 competitors were already on the course: trails out to peninsula, jettee and back, about 8.5 mi - wanted to run it but didn't).
12 noon: John Bunce Run, 4 mi. I predicted 32 min and came in at 32:01. Figured out to set the display clock to count down, then it automatically counts up for OT.
Doug Houston, someone who I used to try to keep up with when racing 10 years ago, mentioned while in Nova Scotia he was wearing a shirt identifying he was from Lawrence, KS. A woman talked with Doug and mentioned she knew a guy from Lawrnce who ran and orienteered. He said she was Kathy from St Louis. Kathy O'Neill! Wonder if she's still orienteering and if her son has finished college (Dr. O'Neill perhaps)?
9 AM - checked out trail run at Clinton SP (chatted with Ed Payne, the 12 competitors were already on the course: trails out to peninsula, jettee and back, about 8.5 mi - wanted to run it but didn't).
12 noon: John Bunce Run, 4 mi. I predicted 32 min and came in at 32:01. Figured out to set the display clock to count down, then it automatically counts up for OT.
Doug Houston, someone who I used to try to keep up with when racing 10 years ago, mentioned while in Nova Scotia he was wearing a shirt identifying he was from Lawrence, KS. A woman talked with Doug and mentioned she knew a guy from Lawrnce who ran and orienteered. He said she was Kathy from St Louis. Kathy O'Neill! Wonder if she's still orienteering and if her son has finished college (Dr. O'Neill perhaps)?
Friday Sep 15, 2006 #
running/walking 33:00 [2]
slept:6.0 shoes: Asics Gel-1100
AM - to Danny Manning's house (Fall Creek) first via Ranger Drive, then home via Peterson.
Thursday Sep 14, 2006 #
strength/stretching 20:00 [1]
shoes: Asics Gel-1100
AM - Dog Days @ stadium (almost all in the dark with lights only west side of stadium).
stretching at home first
calisthenics and stretching, 800m (slow),
more calis, 800m (better speed),
more calis, 800m (not as hard),
more calis, 400m (jog).
Littl' Red Dog (Kenny Baldwin) led the group.
stretching at home first
calisthenics and stretching, 800m (slow),
more calis, 800m (better speed),
more calis, 800m (not as hard),
more calis, 400m (jog).
Littl' Red Dog (Kenny Baldwin) led the group.
running/walking 18:00 [3]
see above
Wednesday Sep 13, 2006 #
biking (road bike) 47:00 [2]
shoes: Shimano (bike)
PM - didn't want to get this morning to run, so went to Lakeview after work. Lack of sleep for months, allergies now, just looked and felt weak. Haven't raced any road races (5K, 10K, whatever), but bet times would be slow. The new "PRs" (old PRs) the first 5 months this year are but a memory. . .
biking (road bike) 47:00 [2]
shoes: Shimano (bike)
PM - didn't want to get this morning to run, so went to Lakeview after work. Lack of sleep for months, allergies now, just looked and felt weak. Haven't raced any road races (5K, 10K, whatever), but bet times would be slow. The new "PRs" (old PRs) the first 5 months this year are but a memory. . .
Tuesday Sep 12, 2006 #
strength/stretching 20:00 [1]
shoes: Asics Gel-1100
AM - Dog Days, stretching (did the hamstring stretch at home, then drove to the workout) and calisthenics (alot more today)
running/walking intervals 20:00 [3]
400m
on football field: forwards/backwards shuttle runs (15/30/50), then
backwards, forward 100yd,
400m
2x stadium steps
300m
on football field: forwards/backwards shuttle runs (15/30/50), then
backwards, forward 100yd,
400m
2x stadium steps
300m
Sunday Sep 10, 2006 #
running/walking 1:25:00 [2]
shoes: Asics Gel-1100
AM - Dee's RunLawrence group Sunday run. 4 people today & 2 dogs.
orienteering 2:15:00 [1] ***
PM - fieldchecking campus map - worked on vegetation around Potters.
Saturday Sep 9, 2006 #
running/walking 30:00 [1]
shoes: Salomon
AM - Dog Days Sat run from downtown. Easy.
Note
Helped Mike teach the PTOC mapmaking clinic at Heartland Conference Center (new O map NW of Parkville). Our part was on field checking.
Thursday Sep 7, 2006 #
strength/stretching 19:00 [1]
shoes: Salomon
AM - stretching (5 min) and calisthenics
running/walking hills 14:00 [2]
shoes: Salomon
AM - 800m interspersed among calisthenics; then
400m before going up campanile hill and down,
then up to JRP & down by Potters Lake, then up/down campanile one more time,
400m
Easy pace.
Vertigo last night, tried self PT about 3:30 am - may have worked. . . good enough to go to Dog Days.
400m before going up campanile hill and down,
then up to JRP & down by Potters Lake, then up/down campanile one more time,
400m
Easy pace.
Vertigo last night, tried self PT about 3:30 am - may have worked. . . good enough to go to Dog Days.
Wednesday Sep 6, 2006 #
running/walking 35:00 [3]
slept:6.5 shoes: Salomon
AM - Monterey & Peterson & back through Fall Creek then Peterson. Sluggish first 800m, then felt better. Got to sleep more!
Tuesday Sep 5, 2006 #
Note
(rest day)
just plain tired - AM
PM - worked past 5 pm and missed 6 pm Dog Days
PM - worked past 5 pm and missed 6 pm Dog Days
Monday Sep 4, 2006 #
biking (mtn bike on roads) 29:00 [1]
shoes: Salomon
PM - rode to campus and back to field check map. Salomons don't quite fit in the Binda toe straps, so had to stop early to get shoes out in time at stoplights.
orienteering 4:00:00 [1] ***
Fieldchecking - 4 hours. A long time on my feet; don't recover as well as 25 years ago.
Saturday Sep 2, 2006 #
running/walking 1:38:00 [3] 9.0 mi (10:53 / mi)
slept:8.0 shoes: Asics GT2100
AM - jogged to downtown (Kizer-Cummings) for Dog Days Sat run. 28 min (to downtown).
calisthenics - about 10 min
about 4 miles on levee (checked out the new frisbee golf course in spite of Red Dog saying it's not a safe park to at alone - no one there), about 43 min.
Jog backed home, remaining 27 min on clock.
Tired. Napped (after waffles) for 1.5 hrs.
calisthenics - about 10 min
about 4 miles on levee (checked out the new frisbee golf course in spite of Red Dog saying it's not a safe park to at alone - no one there), about 43 min.
Jog backed home, remaining 27 min on clock.
Tired. Napped (after waffles) for 1.5 hrs.
Friday Sep 1, 2006 #
Note
slept:7.0 (sick) (rest day)
coughing and genral overall tired feeling - allergies?