Training Log Archive: MeanGeneIn the 30 days ending Jun 30, 2015:
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Tuesday Jun 30, 2015 #
6 AM
strength/stretching (Dog Days) 33:00 [1]
shoes: Adizero Tempo 5
Dog Days #11 - calisthenics (many timed for 30 seconds). Some cross field drills. I avoided anything that could cause ankle strains.
running/walking intervals 13:00 [3] 1.25 mi (10:24 / mi)
shoes: Adizero Tempo 5
4 sets of stadium steps (taking every other step) on east side of LHS track. 4 laps with 4 100m pickups, jogged last lap.
Then did 4 sets of stairs on west side of stadium, taking each step one at a time.
Then did 4 sets of stairs on west side of stadium, taking each step one at a time.
Monday Jun 29, 2015 #
8 AM
biking (road bike) 2:17:00 [2] 31.3 mi (13.7 mph)
slept:7.5 shoes: Shimano (bike)
Rode with Grover and Mark Everett. Started at T-intersection north of Lone Star town and went passed Twin Mounds to the white school house and back.
Sunny, about 70F when we started.
Sunny, about 70F when we started.
Sunday Jun 28, 2015 #
9 AM
biking (road bike) 26:00 [1] 4.67 mi (10.8 mph)
slept:8.0 shoes: Shimano (bike)
Rode to downtown to watch the Tour of Lawrence Criterium races for the older guys. Chatted with the course marshals and several biking friends. Then easy ride home. Will go back in the afternoon to catch the pros. Nice weather, temp about 70F, Bright cloudy morning.
Saturday Jun 27, 2015 #
7 AM
strength/stretching 10:00 [1]
dynamic stretching at home, then at the Lied Center parking lot, made sure any Dog Days static exercises were dynamic. Temp: 71F, not bad after scorching days this week.
running/walking 34:40 [3] 3.6 mi (9:38 / mi)
slept:8.0 shoes: Patagonia EVERLong
Dog Days #10 - run from Lied Center to Monterey & Bob Billings. Walked the last 300m. Pushed pace for 3 miles, then eased up on way back. I should survive the 10K in July 4.
After going home for a quick snack, drove over the the Tour of Lawrence races at Haskell. M40s had a huge pack and looked like they knew what they were doing. Then the 9:30 race was the M60s - only 6 guys. That race looked more like the criterium we did in 1974. Rick Hermesch rode in to watch the races, dressed out in his 7-Eleven jersey. Before the women's masters/Cat4/juniors race I told him I bet there would be more starters in that race than all the registered licensed riders in Kansas in the mid-70s.
After going home for a quick snack, drove over the the Tour of Lawrence races at Haskell. M40s had a huge pack and looked like they knew what they were doing. Then the 9:30 race was the M60s - only 6 guys. That race looked more like the criterium we did in 1974. Rick Hermesch rode in to watch the races, dressed out in his 7-Eleven jersey. Before the women's masters/Cat4/juniors race I told him I bet there would be more starters in that race than all the registered licensed riders in Kansas in the mid-70s.
Friday Jun 26, 2015 #
Note
slept:9.0
Mowed the lawn.
Thursday Jun 25, 2015 #
8 AM
strength/stretching 26:00 [1]
stretching and exercises for glutes; did buzzsaw planks and heel lifts (didn't over do it). Lats (12x100, 10x120, 8x140). Chatted with Joanie Stark for about 30 min in the middle of these 26 minutes. Neither she or I wanted to do Dog Days this day. Have to be careful to avoid injuries at Dog Days.
biking (stationary bike) 20:00 [3]
Wanted to get a good sweat and get heartbeat up and not run and stress the achilles tendons.
6 PM
orienteering 10:00 [0]
Assembled at GGRS and signed in people for the urban O. Rains held off. Misjudged the allotted time - 1 hour was too much, should have been 40 min. But, it gave the middle of the pack people the opportunity to find more controls.
Tuesday Jun 23, 2015 #
6 AM
strength/stretching 25:00 [1] 0.25 mi (1:40:05 / mi)
slept:7.0 shoes: Adizero Tempo 5
400m walk from car to track.
DD#9 - calisthenics and drills on full length of football field; avoided any hopping or backward running.
DD#9 - calisthenics and drills on full length of football field; avoided any hopping or backward running.
running/walking 44:11 [3] 5.0 mi (8:50 / mi)
shoes: Adizero Tempo 5
half mile on track including one 100m fast striding, then easy last 600m before leaving the track and ran on 20th to Barker and then on to est side of Haskell campus. Turned around just passed the cemetery and back the same way. Times a half mile stretch on Rhode Island/21st to 20th/Ohio in 4 min (i.e., 8 min pace). Strain in right Achilles was noticeable. Should be OK to race July 4, but need to rest and ice more.
Then drove to Mary's place to pick up map cases for Thurs' Urban O.
Then drove to Mary's place to pick up map cases for Thurs' Urban O.
Monday Jun 22, 2015 #
6 AM
strength/stretching (Dog Days) 25:00 [1]
slept:7.0 shoes: Patagonia EVERLong
DD#8 - dynamic stretches on own, then Keeny Baldwin-led workout.
running/walking (walking) 16:00 [1] 1.0 mi (16:00 / mi)
shoes: Patagonia EVERLong
4 laps on track - walking. Supposed to be a rest day avoiding straining achilles tendons.
Sunday Jun 21, 2015 #
8 AM
biking (mtn bike on streets) 14:42 [2] 2.6 mi (10.6 mph)
House to 9th & Rhode Island.
orienteering (mtn bike on streets) 39:00 [3] 5.24 mi (7:27 / mi)
Rode the Urban O' course one more time to double check any surprises at control points. Not most efficient routes from control to control. Nice ride to loosen up and not overwork the ankles.
9 AM
biking (mtn bike on streets) 21:46 [2] 3.47 mi (9.6 mph)
ride home including vetting one more location
Saturday Jun 20, 2015 #
9 AM
running/walking warm up/down 13:00 [1] 1.0 mi (13:00 / mi)
shoes: Salomon XT Wings 3
11 min jog plus dynamic stretching
orienteering race 36:23 [4] *** 3.2 km (11:22 / km)
9c slept:8.0 shoes: Salomon XT Wings 3
Longview Lake SW - PTOC meet. 2nd to Spike.
Temp: 90+. Sunny, muggy, hot. A lot of very tall grass to wade through. Mike Shifman was the course setter and he's not adverse to sending us through rougher stuff in the summer. Not very good map-reading - miss a lot of useful details by just glancing instead of looking more closely. The safety glasses I wear has small windows for closer reading. Need to get half frames. Please with the effort getting the heart rate up. Achilles tendon (right one) tender afterwards. Iced at home.
Temp: 90+. Sunny, muggy, hot. A lot of very tall grass to wade through. Mike Shifman was the course setter and he's not adverse to sending us through rougher stuff in the summer. Not very good map-reading - miss a lot of useful details by just glancing instead of looking more closely. The safety glasses I wear has small windows for closer reading. Need to get half frames. Please with the effort getting the heart rate up. Achilles tendon (right one) tender afterwards. Iced at home.
running/walking warm up/down (walk) 47:00 [1] 1.0 mi (47:01 / mi)
Walked with Spike to pick up controls off bike path. Good warm down. Then lunch in Grandview with Mary, Spike, Dick N, Reta, Paul C. and Mike Shifman at the Marketplace Justice. I had a veggie sandwich and a smoothie with mango, pineapple & coconut.
Friday Jun 19, 2015 #
9 AM
biking (road bike) 1:24:00 [2] 20.5 mi (14.6 mph)
slept:7.0 shoes: Shimano (bike)
Again, for the 3rd time this week I forgot to start a Garmin before running or cycling. Got to the overlook at Clinton SP before looking at the the Edge and started recording there. Doubled the time to record today's workout.
Temp: 70, sunny. City streets are rough everywhere! Both hands on the bars.
82 rpm (on the return trip).
Route
Temp: 70, sunny. City streets are rough everywhere! Both hands on the bars.
82 rpm (on the return trip).
Route
Thursday Jun 18, 2015 #
6 AM
running/walking 17:00 [2] 1.25 mi (13:36 / mi)
shoes: Adizero Tempo 5
Warmup with leg swings, high knees and high kicks and 1/2 mi around neighborhood north of LHS.
After Dog Days, ran to 20th & Tenn and back to track. Was wanting to do a mile in about 10 min, but miscalculated so ended up doing 3/4 mile. Wanted to get the heart rate up.
After Dog Days, ran to 20th & Tenn and back to track. Was wanting to do a mile in about 10 min, but miscalculated so ended up doing 3/4 mile. Wanted to get the heart rate up.
strength/stretching (Dog Days) 30:00 [1]
slept:7.0
Dog Days #7, did buzzsaw planks before the DD workout. Good calisthenics. Today 18 reps, since it was the 18th. Cross field exercises - walked or jogged whenever a drill might strain the achilles.
Wednesday Jun 17, 2015 #
7 AM
biking (road bike) 44:06 [3] 11.92 mi (16.2 mph)
shoes: Shimano (bike)
Forgot to start the Garmin going out. Timed it on the way back and doubled the time. Had tailwind going out and pushed the tempo on the way back. Intent was to get in a "good effort" workout - cycling without stressing the achilles tendons.
90 rpm.
90 rpm.
Tuesday Jun 16, 2015 #
6 AM
strength/stretching (Dog Days) 30:00 [1]
slept:7.0
5 min at home doing the glutes exercises with the band. Drove to Dog Days, day #6 already. The rest day yesterday helped. I had more energy and the achilles are improving - less aches afterwards.
running/walking 16:00 [3] 1.0 mi (16:00 / mi)
shoes: Patagonia EVERLong
3 laps on track, picked up the pace twice for 100m. Then did the stadium steps up & down each flight on the est side; then repeated on the west side. Very crowded. Was "enthusiastic" quick stepping up each flight. Not so stable going down stairs these days.
Monday Jun 15, 2015 #
Note
(rest day)
Dee & Went to "Love & Mercy", the movie at Liberty Hall about Brian Wilson of the Beach Boys.
Sunday Jun 14, 2015 #
8 AM
running/walking warm up/down 29:00 [1] 1.33 mi (21:49 / mi)
shoes: Patagonia EVERLong
orienteering race 23:08 [3] ** 3.5 km (6:37 / km)
16c shoes: Patagonia EVERLong
KU West Campus O. 3.5K is my running distance. (course length 2.7K).
Three bad route choice errors. 2nd overall. Dick Neuburger and I knew of the gap between he buildings at pt #2. Mary tried to draw lines to close that option. Detail too fine to see the added black line for the building "wall." But, 2 interior "wall lines" should have been removed to avoid confusion that there was only one exterior line around the whole "building." Anyway several of us ran over an olive patch. "It was munch-covered" were 2 defenses for the infractions. Other newcomers didn't know the color designation. 80% of the contestants could have been DQd. . .
Good turn out for a summer sprint in a rain threatening day.
Achilles tendons held up, but sore afterwards.
Rain held off, but very muggy conditions.
map
Three bad route choice errors. 2nd overall. Dick Neuburger and I knew of the gap between he buildings at pt #2. Mary tried to draw lines to close that option. Detail too fine to see the added black line for the building "wall." But, 2 interior "wall lines" should have been removed to avoid confusion that there was only one exterior line around the whole "building." Anyway several of us ran over an olive patch. "It was munch-covered" were 2 defenses for the infractions. Other newcomers didn't know the color designation. 80% of the contestants could have been DQd. . .
Good turn out for a summer sprint in a rain threatening day.
Achilles tendons held up, but sore afterwards.
Rain held off, but very muggy conditions.
map
running/walking warm up/down (walking/running) 12:00 [1] 0.7 mi (17:08 / mi)
Saturday Jun 13, 2015 #
7 AM
running/walking warm up/down (Dog Days) 7:50 [1] 0.5 mi (15:40 / mi)
Dog Days #5
jogged over Iowa St bridge from the Lied Center parking lot and over to McCollum to warm up and see the status of the bridge and residence halls work.
jogged over Iowa St bridge from the Lied Center parking lot and over to McCollum to warm up and see the status of the bridge and residence halls work.
strength/stretching (Dog Days) 10:00 [1]
5 min stretching with Dog Days group befor 7 am run. Then I decided to stay for th 7:45 am run and did 5 more minutes of stretching.
running/walking 39:00 [3] 4.4 mi (8:52 / mi)
slept:8.0 shoes: Adizero Tempo 5
7 am - from east side of Lied parking lot, Irving Hill Rd, Crestline, down Ulrich's Hill, Westbrooke, then loop by the Marine Corps obstacle course and back up to the start. 2.2 miles in 19 min. Hard! Uphill was hard. Thought the 1/2 half warm-up would help. Felt slow.
Popsicles during break, then did the 7:45 am stretch exercises led by Kenny Baldwin before doing the 7:45 am run.
7:45 am - was not going to push effort this time, but on Ulrich's Hill felt good to stretch out my stride and using my weight to speed up and maintain effort without overdoing it. Got to Westbrooke and eased up. Lessen the effort going up the hill and felt more in control.
Stayed to chat with Sam Perkins for quite awhile. Mentioned we have the orienteering tomorrow and encouraged him to bring Harriet out.
Popsicles during break, then did the 7:45 am stretch exercises led by Kenny Baldwin before doing the 7:45 am run.
7:45 am - was not going to push effort this time, but on Ulrich's Hill felt good to stretch out my stride and using my weight to speed up and maintain effort without overdoing it. Got to Westbrooke and eased up. Lessen the effort going up the hill and felt more in control.
Stayed to chat with Sam Perkins for quite awhile. Mentioned we have the orienteering tomorrow and encouraged him to bring Harriet out.
Friday Jun 12, 2015 #
Note
(rest day)
9 am - dropped off clock with Caroline Wroczynski for the Relay for Life 5K (at Sports Pavilion Lawrence this year). It's a midnight run and had no desire to stay late to run 25 laps on a 200m indoor track while walkers were also on the track.
In afternoon went to Glenda Taylor's Memorial Service at Washburn. Saw Fritz Menninger, Blair Sutton along with many cycling and running friends.
In afternoon went to Glenda Taylor's Memorial Service at Washburn. Saw Fritz Menninger, Blair Sutton along with many cycling and running friends.
Thursday Jun 11, 2015 #
7 AM
strength/stretching 36:00 [1]
slept:7.0
raining - so switched from going to Dog Days which would have been at the Union parking garage and instead went to Sport Pavilion Lawrence. Walked 200m then did a near full workout - all claf stretches, all exercises for the glutes with band, lats (12 x 100, 10 x120, forgot to to do the 140s), used band for the toe curls instead of the weight machine. Still raining when I got done and stayed inside and did the stationary bike.
biking (stationary bike) 20:00 [2]
Almost walked out without doing a run or biking, but thought I really needed to work the heart even if I'm trying to rest the achilles tendons. Worked up a good sweat, avg rpm about 110.
Wednesday Jun 10, 2015 #
8 AM
biking (road bike) 59:24 [3] 15.0 mi (15.2 mph)
shoes: Shimano (bike)
Deerfield Sch, Fall Creek, Martin Park, Morningstar Church, Lakeview+, and back on Kasold home. Mild wind from S, sunny, 80F.
82 rpm
Had more energy to ride today. Getting 8 hrs sleep helps. Still trying to get over aches in the achilles and heel area in both legs.
82 rpm
Had more energy to ride today. Getting 8 hrs sleep helps. Still trying to get over aches in the achilles and heel area in both legs.
Tuesday Jun 9, 2015 #
6 AM
strength/stretching (Dog Days) 30:00 [1]
slept:7.0
DD # 4 - calisthenics with good effort. Today we did the run 10 yds, 1 pushup; return 10 and 2 pushups, until you reached 10. I got to 9. Went easy on the length of the football field drills avoiding backwards running.
running/walking 15:00 [2] 1.25 mi (12:00 / mi)
shoes: Adizero Tempo 5
3 1/2 laps on the track and 3 sets of stairs on west side and 3 sets on east side (few steps on E side). Then walked another lap to cool down. Wore compression calf sleeves and achilles tendons held up.
Monday Jun 8, 2015 #
9 AM
biking 2:08:29 [2] 26.8 mi (12.5 mph)
slept:8.0 shoes: Shimano (bike)
Rode with Dee and Grover. From T-intersection north of Lone Star, out to Twin Mounds and turned around at the T-intersection north of Overbrook.
Longest ride this season so far.
Sunny, 70F, mild wind from W.
75 rpm
Longest ride this season so far.
Sunny, 70F, mild wind from W.
75 rpm
Sunday Jun 7, 2015 #
10 AM
biking (road bike) 1:24:00 [2] 17.5 mi (12.5 mph)
slept:7.75
Rode by Burcham Park (water was down), crossed bridge to get to bike trail head and checked how high the river had gotten (measure by level of mud on the boat ramp). Then over to Burroughs Trail (paved now all the way to 29th) > Haskell > got on to 31st (closed to traffic) and rode to Broken Arrow Park and rode a little bit on K10. Then Naismith Trail but got a flat before 27th St. Hadn't forgotten how to fix a flat. Then Rob Wilhusen came by and we chatted a while about Kris Kristalka and about Cal Melick. Apparently the 3 sharper turns on the road to Lone Star will be widen and the curves smoothed out. Then up to Jayhawk Bookstore and home via Lawrence Ave. Not a lot of energy. Wore out just pumping tires back in the garage (also had to replace the front tire as the valve head had broken off. We'll if both tires hold air overnight.
77 rpm.
77 rpm.
Saturday Jun 6, 2015 #
7 AM
running/walking warm up/down 20 [1] 1.0 mi (20 / mi)
slept:7.0 shoes: Adizero Tempo 5
dynamic stretching and jogging.
running/walking 55:34 [3] 10.0 km (5:33 / km)
shoes: Adizero Tempo 5
Hospital Hill 10K. Started with Dee, pace was a bit much for the shape I'm in. Goal was to finish without getting hurt. Couldn't keep up with Dee on the 1st big hill (about mile 1). Stayed about 50m back of her before coming up to 5-6 guys offering high fives. Tweaked by right hamstring ever so slightly, but it was time to quick pushing so hard. That was at about mile 3. Walked up the hill. Tried to jog a little bit. Saw Kendra Kuhlman and Lauren (from GGRS), then walked some more. Actually ran most of the remaining 3 miles. Still good for 4th in M65-69 (the tough guys were doing the half marathon). Went to the ART tent for a massage on the hamstring and calves.
So, met the race goal - did not get hurt. And it didn't rain until we were eating Chris Cakes pancakes at the Crown Center Pavilion.
Dee won her age category.
Splits
So, met the race goal - did not get hurt. And it didn't rain until we were eating Chris Cakes pancakes at the Crown Center Pavilion.
Dee won her age category.
Splits
Friday Jun 5, 2015 #
Note
slept:7.5 (rest day)
See if the achilles tendons are less tender and fatigues for tomorrow's 10K after today's rest.
Note
(rest day)
Thursday Jun 4, 2015 #
6 AM
strength/stretching (Dog Days) 30:00 [1] 0.25 mi (2:00:06 / mi)
Dog Days #3 at LHS. football field was damp from the rains, so did my calisthenic exercises on the track. One lap around track w/15 crunches at 200, then 12 pushups at 400.
Continuing to wear compression calf sleeves and cautiously doing any jumping exercises.
Continuing to wear compression calf sleeves and cautiously doing any jumping exercises.
running/walking 11:00 [3] 1.25 mi (8:48 / mi)
shoes: Adizero Tempo 5
5 laps after DD workout. Pushed pace on the 4th lap and jogged the last not having the energy nor enthusiasm to go the full 800m.
Wednesday Jun 3, 2015 #
9 AM
biking (road bike) 46:34 [3] 12.0 mi (15.5 mph)
slept:8.5 shoes: Shimano (bike)
to Lakeview+ - the bridge repair is done, so I did the usual route to the end of the pavement and back. Felt stronger today though elapsed time doesn't show any speed improvement.
Tuesday Jun 2, 2015 #
6 AM
strength/stretching (Dog Days) 22:00 [1]
Dog Days #2 - stretching and calisthenics. Left when the drills going the length of the football field began. Got to be really careful at these workouts and not overdo it this summer.
Drove to 9th & Rhode Island.
After run, at home, a few static hamstring and quad stretches.
Drove to 9th & Rhode Island.
After run, at home, a few static hamstring and quad stretches.
orienteering (street O) 45:00 [2] * 4.43 mi (10:10 / mi)
slept:7.0 shoes: Patagonia EVERLong
time trial and field checking June 25th urban O course. Felt better moving in the last 20 min.
Monday Jun 1, 2015 #
6 AM
strength/stretching (Dog Days) 35:00 [1]
slept:7.5
Summer Dog Days Workout #1 - did my own dynamic stretching beforehand, then DD workout including being careful on the cross football field drills. Avoiding anything that calls for bouncing and overworking the calf and achilles muscles.
running/walking (walking/running) 13:00 [1] 1.1 mi (11:49 / mi)
shoes: Adizero Tempo 5
4 laps on the outside lanes. This is supposed to be my rest day, i.e., no running.