Training Log Archive: MeanGeneIn the 31 days ending Mar 31, 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 | We | Th | Fr | ||||||||||||||||||||||||||
Friday Mar 31, 2006 #
biking (road bike) 51:00 [2]
shoes: Shimano (bike)
6 AM - Lakeview+ 48F, sunny, mild wind from W,
first time out on the road for the season, got to get used to the seat again. Dropped lens from glasses during stop to peel off jacket and hood, luckily found it. Was wearing old pair since new prescription is off - need to see Dr. Dobbins.
first time out on the road for the season, got to get used to the seat again. Dropped lens from glasses during stop to peel off jacket and hood, luckily found it. Was wearing old pair since new prescription is off - need to see Dr. Dobbins.
Thursday Mar 30, 2006 #
biking 15:00 [2]
shoes: Salomon
AM - SRFC - exercise bike (setting "5") - easy spin - no problems with calf.
strength/stretching 15:00 [1]
A variety of exercises from the Runners World A & B sets - did 2 x chinups (no shoulder pains); core work with stability ball and crunches.
Wednesday Mar 29, 2006 #
running/walking 10:00 [1]
(injured) (rest day)
AM - tried running, but just went around the block as left calf was still tight. Rest week. . .
Tuesday Mar 28, 2006 #
strength/stretching 10:00 [1]
(injured)
AM - stayed home and did light calisthenics; no running. Had ultrasound treatment on lower calf at PT session this morning.
Monday Mar 27, 2006 #
Note
(injured) (rest day)
Left calf not as sore, but wondering if 20 miles is possible this weekend?
Sunday Mar 26, 2006 #
running/walking 2:14:00 [1] 13.0 mi (10:18 / mi)
(injured) shoes: Asics GT2100
AM - ran with Dee to Clinton Parkway and Wakarusa. Left calf started tightening up near St Margaret's Episcopal - steady pace until then. Rest of way was run and walk and stop, run walk and stop. Iced calf several times that day. Temp: about 35F, but I overdressed so was plenty warm. Tired and dragging most of the week, little sleep. Simply overdoing it. . .
Saturday Mar 25, 2006 #
running/walking 20:00 [1]
(rest day)
AM - ran around taking photos of Dam Run - stop and go, up and down dam.
Thursday Mar 23, 2006 #
biking (exercise bike) 15:00 [2]
slept:7.0 shoes: Salomon
AM - back to Student Rec & Fitness Center. Easy spinning.
strength/stretching 15:00 [1]
After the biking, 30 min to stretch calves on incline board. Tried the RW lunges with the dumbbells held straight up overhead. Couldn't do it with the pain from the left frozen shoulder. 4 weeks ago I was handling the workout in spite of the restricted movement. Did a variety of light exercises, some like Runners World core exercises, some like Red Dog's stretching. Chin ups are still doable. PT at 10 am with even more exercises assigned. I'm going to have to do them non-stop if I get them all done in a day... Progress is slow, measured a 10% gain in range of motion.
Fritz emailed and said his soccer season starts so will miss the relays. I will not make the relays either.
Fritz emailed and said his soccer season starts so will miss the relays. I will not make the relays either.
Wednesday Mar 22, 2006 #
running/walking 1:10:00 [3] 8.0 mi (8:45 / mi)
slept:7.0 shoes: Asics GT2100
AM - 35F
easy 1 mi warmup 9:46;
2 mi in 17:40 (muddy part with road repair on Peterson, just before uphill), easy 3:07;
2 mi in 16:37 (mostly Monterey between 6th & 15th), easy 4:52;
2 mi in 15:20 (downhill on Lawrence & maybe short of 2 mi.), easy 2:50.
When mired in the mud, saw 5 deer up by the Martin Park Road turnoff; then 4 more further south on Folks Road.
easy 1 mi warmup 9:46;
2 mi in 17:40 (muddy part with road repair on Peterson, just before uphill), easy 3:07;
2 mi in 16:37 (mostly Monterey between 6th & 15th), easy 4:52;
2 mi in 15:20 (downhill on Lawrence & maybe short of 2 mi.), easy 2:50.
When mired in the mud, saw 5 deer up by the Martin Park Road turnoff; then 4 more further south on Folks Road.
Tuesday Mar 21, 2006 #
running/walking 26:00 [2]
shoes: Asics Gel-1100
PM - Winston & Bentley Dr, back on Princeton. 35F, snow on grass, roads dry.
Monday Mar 20, 2006 #
Note
(rest day)
in KC - walked from Marriott, to Bartle Hall (up and down that building), over to Municipal Auditorium and back to Marriott. Part of ACUI Conference back of the house tours.
Sunday Mar 19, 2006 #
running/walking 2:38:21 [3] 18.0 mi (8:48 / mi)
slept:8.0 shoes: Asics GT2100
About 45F, overcast - winds form E.
Yesterday decided I'd play hookie from the convention today and get in the long run and not wear myself out driving back to KC just for a BBQ meal. Hadn't figured out my plans before that.
Progression long run day : goal 18 miles.
Headed E, to try to meet the Brew-to-Brew runners. Left home about 8 am. (house > Johnny's Tavern > 5K course from Shamrock Shuffle > E on levee another 4.7 mi to Rock Creek/levee/railroad tracks > back home).
14 miles in about 2 hrs.
Then
mile in 8:51;
next mile in 8:19 to zero marker on levee;
next mile in 8:19 (by pace counting - just west of 5th & Maine - it measured 1 mile on the map;
then last mile in 8:52 (just happen to measure out as 1 mile on the map, too).
and 3:39 last stretch home.
Quick shower and Campbell's soup then back out to Rock Creek to take pictures of runLawrence's Brew-to-Brew Relay team. Lunch at Liberty Hall (catered by Free State) with again the women's winning team. Dee was this year's team captain.
Yesterday decided I'd play hookie from the convention today and get in the long run and not wear myself out driving back to KC just for a BBQ meal. Hadn't figured out my plans before that.
Progression long run day : goal 18 miles.
Headed E, to try to meet the Brew-to-Brew runners. Left home about 8 am. (house > Johnny's Tavern > 5K course from Shamrock Shuffle > E on levee another 4.7 mi to Rock Creek/levee/railroad tracks > back home).
14 miles in about 2 hrs.
Then
mile in 8:51;
next mile in 8:19 to zero marker on levee;
next mile in 8:19 (by pace counting - just west of 5th & Maine - it measured 1 mile on the map;
then last mile in 8:52 (just happen to measure out as 1 mile on the map, too).
and 3:39 last stretch home.
Quick shower and Campbell's soup then back out to Rock Creek to take pictures of runLawrence's Brew-to-Brew Relay team. Lunch at Liberty Hall (catered by Free State) with again the women's winning team. Dee was this year's team captain.
Friday Mar 17, 2006 #
Note
(rest day)
at convention in KC for ACU-I national conference. Will take Sunday off to do long run. . .
Thursday Mar 16, 2006 #
strength/stretching 5:00 [1]
(rest day)
AM - stayed home and slept a little longer. Did Red Dog calisthenics. No running today.
Wednesday Mar 15, 2006 #
running/walking 1:08:00 [3]
slept:6.5 shoes: Asics Gel-1100
AM - plan was to do 3x2 mi (800m recovery)
warmup - 4:55
2 mi in 17:20 (recover jog in 3:54)
2 mi in 17:37 (jog 4:30)
2 mi in 15:48 (6th & Monterey to 1/2 mi west of Peterson & Kasold),
jog home in 4:29.
Tried to get plenty of sleep last night. Once I got going, I wasn't dragging and seemed to have energy. On to 18 miles this weekend. . .
2 mi distances are approx (give or take 0.1 mile). Reluctant to warmup any farther so the 1st 2 miles will always be slow (and up the Peterson Rd hill).
Temp: 32F.
warmup - 4:55
2 mi in 17:20 (recover jog in 3:54)
2 mi in 17:37 (jog 4:30)
2 mi in 15:48 (6th & Monterey to 1/2 mi west of Peterson & Kasold),
jog home in 4:29.
Tried to get plenty of sleep last night. Once I got going, I wasn't dragging and seemed to have energy. On to 18 miles this weekend. . .
2 mi distances are approx (give or take 0.1 mile). Reluctant to warmup any farther so the 1st 2 miles will always be slow (and up the Peterson Rd hill).
Temp: 32F.
Tuesday Mar 14, 2006 #
strength/stretching 15:00 [1]
shoes: Asics GT2100
AM - Dog Days calisthenics. Ellen Green brought plastic hand clappers for everyone to applaud Red Dog for his efforts to get the group to run the Shamrock Shuffle. Red Dog mentioned that Robinson Gym is now teaching the same exercises we do that are have been used in military basic training for years - a lot of emphasis on the core muscles.
running/walking 15:00 [1]
slept:6.75 shoes: Asics GT2100
AM - Allen Field House - 2x4 laps
Monday Mar 13, 2006 #
running/walking 33:00 [2]
(rest day) shoes: Asics GT2100
AM - tried to take it easy, thinking about knee up, heel up, toe up - the mantra from Coach Redwine to work on good striding form. Went by Danny Manning's house (hey, homage to the Big 12 Champs!). Should have been a rest day, so I didin;t run that hard.
Sunday Mar 12, 2006 #
Note
(rest day)
Yesterday's 5K was at race pace and I felt fatigued for too long. Micro burst (not a tornado) hit Lawrence and other parts of town were hit hard - crushed cars from fallen limbs, KU campus closed for fear of falling roof tiles, etc. Our neighborhood was spared - only lost 2 hours of electrical power.
3x60 thumb presses channel surfing after KU's win over Texas : )
3x60 thumb presses channel surfing after KU's win over Texas : )
Saturday Mar 11, 2006 #
running/walking warm up/down 20:00 [1]
shoes: Asics Gel-1100
running/walking race 23:18 [5] 5.0 km (4:40 / km)
shoes: Asics Gel-1100
Shamrock Shuffle 5K (Lawrence levee). Wanted to take pictures for the runLawrence and run, so took camera along and stopped at the 2.5K turnaround.
out: 10:47
stop for photos: 1:22
back: 11:09
7th in M50-99 category, got beat by 65 and 75 yr olds. Nice & sunny, about 50, breeze from south.
Didn't run last two days - still drained from my marathon at Lake Jacomo.
out: 10:47
stop for photos: 1:22
back: 11:09
7th in M50-99 category, got beat by 65 and 75 yr olds. Nice & sunny, about 50, breeze from south.
Didn't run last two days - still drained from my marathon at Lake Jacomo.
Wednesday Mar 8, 2006 #
running/walking 59:48 [3] 6.0 mi (9:58 / mi)
slept:7.0 shoes: Asics GT2100
PM - from house to Peterson, then Monterey & 6th before coming back.
1/2 mi warmup @ 5:13
2 mi @19:33, recover 1/2 mi @ 6:30
2 mi @ 17:00,
jog home @ 11:31
Very tired and drained, recovery was slow jog and walk.
Was suppose to do 3 sets, did 2.
1/2 mi warmup @ 5:13
2 mi @19:33, recover 1/2 mi @ 6:30
2 mi @ 17:00,
jog home @ 11:31
Very tired and drained, recovery was slow jog and walk.
Was suppose to do 3 sets, did 2.
Tuesday Mar 7, 2006 #
strength/stretching 20:00 [1]
shoes: Salomon
AM = Red Dog calisthenics
running/walking 15:00 [2]
shoes: Salomon
AM - Red Dog: 6 laps & stairs
Monday Mar 6, 2006 #
running/walking 20:00 [1]
slept:6.0 (rest day) shoes: Asics Gel-1100
AM - soreness in lower calves from Sat. Got to get new O' shoes. The old ones have been reglued and ducked taped, but have not gotten a response back from Gale in Chicago on my order (over two months now). Glad I wasn't completely wasted from the long event Sat. Yes, Fritz outscored me, but met my goals: run around Lake Jacomo and finish in good enough shape to be able to drive home...
Saturday Mar 4, 2006 #
orienteering long 3:36:38 [4] *** 22.2 km (9:45 / km)
23c slept:8.0 shoes: VJ Falcon
Lake Jacomo 4-Hr Rogaine. The forecast was rain, so I was slow in getting out of the house, then got lost around Lee's Summit. Arrive 10 min before the 11 am start time for the 4-hr group. Left my punch card in the car and lost 5 min at the start. Game plan was to do enough to get about 15 miles in and if possible got around the lake since Mike Shifman, course setter, really promoted he idea of going around. Mike E and Fritz M did the same. I was hoping to finish in decent shape (not get cramps). Took GU and a Cliff Bar and have to think I've finally figured out the pacing of fueling oneself for long runs. Had to walk a lot of the last 35 min.
Slipped forward on the rocks (between 64 and 42) and bruised the heel of both hands. Laid on the ground swearing (this swearing is bad form!). Luckily, didn't cause any more problems to my frozen shoulder problem. The run, overall, was enjoyable moving well the first 2 hrs.
The main negative was the loose rocky ground and the everpresent thorny bushes. Also foggy lenses caused numerous stops. Kept taking off and putting on thin gloves (too hot, too cold).
Really fine job bt PTOC. Really liked the bagels and creamed smoked salmon spread afterwards. Thanks to Mike Shifman for suggesting hot coffee (rather than tea) to stop my shaking.
Slipped forward on the rocks (between 64 and 42) and bruised the heel of both hands. Laid on the ground swearing (this swearing is bad form!). Luckily, didn't cause any more problems to my frozen shoulder problem. The run, overall, was enjoyable moving well the first 2 hrs.
The main negative was the loose rocky ground and the everpresent thorny bushes. Also foggy lenses caused numerous stops. Kept taking off and putting on thin gloves (too hot, too cold).
Really fine job bt PTOC. Really liked the bagels and creamed smoked salmon spread afterwards. Thanks to Mike Shifman for suggesting hot coffee (rather than tea) to stop my shaking.
Friday Mar 3, 2006 #
Note
(rest day)
Thursday Mar 2, 2006 #
strength/stretching 15:00 [1]
shoes: Asics Gel-1100
AM - after calisthenics (numbers 15 & 7 reps today) for some reason Red Dog was determined to have us run up and down the bleacher steps above the court, but lights weren't turned on. I basically walked them all, not wanting to trip.
running/walking 15:00 [1]
shoes: Asics Gel-1100
AM - then it was supposed to be 5 laps in AFH. I decided running outside on campus would be a lot more enjoyable. Saw Scott McVey, then Jack Hope on Jayhawk Blvd - apparently they had skipped Red Dog's workout this morning and concentrating on their Boston Marathon workout schedules. Any way an easy run - temp about 48.
Wednesday Mar 1, 2006 #
running/walking tempo 47:00 [3]
shoes: Asics GT2100
AM - I was supposed to do a tempo run: 4 miles. Ended up going slower and doing 5 (miscalculated distance). Very sluggish. Am I pushing too hard?