Training Log Archive: MeanGeneIn the 31 days ending Aug 31, 2006:
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Thursday Aug 31, 2006 #
strength/stretching 15:00 [1]
AM - Dog Days calisthenics; didn't do as much stretching on calves & hamstring - got there later.
running/walking hills 15:00 [3]
AM - Light poles hill workout.
400m, then up Campanile hill to 1st light pole, back to fence,
up to 2nd light pole and back, repeat to 3rd, then 4th pole,
then up and around campanile and down,
400 m.
Very tired at start of workout, a lot of people passed me during workout.
400m, then up Campanile hill to 1st light pole, back to fence,
up to 2nd light pole and back, repeat to 3rd, then 4th pole,
then up and around campanile and down,
400 m.
Very tired at start of workout, a lot of people passed me during workout.
Tuesday Aug 29, 2006 #
strength/stretching 20:00 [1]
shoes: Asics GT2100
AM - stretching & calisthenics - alot of core/stomach work
running/walking hills 20:00 [2]
400m
walk stadium bleachers to row 45 (more calisthenics, then)
800m
2x walk stadium bleachers
400m
22 pushups
Not a good night to sleep. Windows were open (Dee's prerference) and heard the crikets most of the night. Coughing a little. MAybe just exhaustion and still ODd from Sunday long run.
walk stadium bleachers to row 45 (more calisthenics, then)
800m
2x walk stadium bleachers
400m
22 pushups
Not a good night to sleep. Windows were open (Dee's prerference) and heard the crikets most of the night. Coughing a little. MAybe just exhaustion and still ODd from Sunday long run.
Monday Aug 28, 2006 #
Note
(rest day)
Sunday Aug 27, 2006 #
running/walking 1:48:00 [2]
shoes: Asics GT2100
AM - in light rain; with Dee & Karen Braman. Able to keep up and finished without stress, but definitely tired. Stopped for water at Wakarusa & Clinton Pkwy.
Saturday Aug 26, 2006 #
running/walking warm up/down 20:00 [1]
orienteering race 22:58 [5] ***
9c shoes: Salomon
Longview Park O (Mike Shifman, course setter). 2.78 km. Did proper warmup & stretching, Took long time to orient map to #1. Wrong route choice for #8 (going right better than left).
Note
4 1/2 hrs OCADing KU map.
Friday Aug 25, 2006 #
Note
(rest day)
Thursday Aug 24, 2006 #
strength/stretching 25:00 [1]
AM - Dog Days - stretching & calisthenics
running/walking 15:00 [3]
AM - 8 laps on track. First lap all on lane 8, then lap #2 all on lane 7. . . lap#8 on lane 1.
Then 2x [(on football field) lunges 20 yds, jog 80]
Then 2x [(on football field) lunges 20 yds, jog 80]
Tuesday Aug 22, 2006 #
strength/stretching 22:00 [1]
shoes: Asics GT2100
AM - Dog Days - stretching & calisthenics
running/walking hills 18:00 [4]
slept:7.0 shoes: Asics GT2100
400m jog
stadium steps (every step) to row 45
400m
stadium benches
400m
stadium steps (every other) to top - row 68)
400m
stadium benches
400m
stadium steps (every step) to row 45
400m
stadium benches
400m
stadium steps (every other) to top - row 68)
400m
stadium benches
400m
Monday Aug 21, 2006 #
Note
(rest day)
Sunday Aug 20, 2006 #
running/walking 39:00 [1]
slept:8.0 shoes: Asics Gel-1100
AM/PM - jog to KU campus to field check. 20 min out, 17 back (shorter route).
Stayed up til midight working on map, but while Dee got up to do her 7 am run, I stayed in bed til almost 8:30.
Stayed up til midight working on map, but while Dee got up to do her 7 am run, I stayed in bed til almost 8:30.
orienteering (field checking) 2:50:00 [1] ***
Mostly walked, jogged some - but certainly nearly 3 hrs on my feet. So much for calling this a "rest" day. Good map work and making design decisions on what will or will not work on the sprint O map. (Individual trees on the basemap are very "creative" - onward with fieldchecking; the "good" base map is still a base map - a starting point).
Saturday Aug 19, 2006 #
running/walking race 52:50 [5] *
slept:7.0 shoes: Integrator
Xterra Race: Landahl Park. Was supposed to be a 10K race; someone reported it being short. First race effort in awhile. Did not go out too fast, but could have started slower. Definitely raced today. Able to maintain pace with runners in front. Gaining time ws best on the rocky uphill (I walk faster) and the downhills (Integrator spikes rule!). 2nd in M50+ being Dan Kuhlman who did about 44 min.
Did not take my O' map but ran with their trail map. Had not been to park in 3 year (?) and went to the old start area on Argo Road. The old start area is now an archery range. Guessed correctly to go north to Truman Road (the northern park boundary). Course was 2 loops of trails on the north mid sectoin of the O'map.
Did not take my O' map but ran with their trail map. Had not been to park in 3 year (?) and went to the old start area on Argo Road. The old start area is now an archery range. Guessed correctly to go north to Truman Road (the northern park boundary). Course was 2 loops of trails on the north mid sectoin of the O'map.
Friday Aug 18, 2006 #
Note
(rest day)
AM - tried to sleep late - got up at 6 am.
PM - went with Dee to free Lied Center concert - Wailin' Jennys - a folk trio from Winnipeg we heard on Prairie Home Companion.
PM - went with Dee to free Lied Center concert - Wailin' Jennys - a folk trio from Winnipeg we heard on Prairie Home Companion.
Thursday Aug 17, 2006 #
strength/stretching 22:00 [1]
slept:6.0 shoes: Salomon
AM - Dog Days - stretching & calisthenics
Stayed up to 11 pm last night reworking the campus map; the new basemap is super! But the 20 mg file was too much for my computer; had to chop it down into sections. Still maintained Kevin Shipley's UTM coordinates (yes, saved something for the GPS fans).
Stayed up to 11 pm last night reworking the campus map; the new basemap is super! But the 20 mg file was too much for my computer; had to chop it down into sections. Still maintained Kevin Shipley's UTM coordinates (yes, saved something for the GPS fans).
running/walking 15:00 [2]
1 mile on track
1x campanile hill
nice light workout today
1x campanile hill
nice light workout today
Wednesday Aug 16, 2006 #
biking (road bike) 50:00 [1]
slept:7.0 shoes: Shimano (bike)
AM - commute to work plus tooling around campus fieldchecking buildings on the fly (50 min);
PM - 15 min easy ride home
Also, easy walk around Union and museums fieldchecking. (no map)
PM - 15 min easy ride home
Also, easy walk around Union and museums fieldchecking. (no map)
Tuesday Aug 15, 2006 #
strength/stretching 20:00 [1]
shoes: Asics GT2100
am - Dog Days - 1st of the fall/winter workouts. Perhaps over 100 people showed up. KU added Dog Days to their list of Hawk Week activities. Looked like there were some students in attendance. Stretching at first got a pain at the bottom of my right foot - perhaps a new version of plantar fasciitis (more up the left side of mid sole). Can still run, but doing the mountain climb exercise can get a sharp pain.
running/walking 15:00 [3]
AM - 400m
stadium steps to top (one at a time)
400m
stadium steps (2 at a time)
800m
stadium steps to top (one at a time)
400m
stadium steps (2 at a time)
800m
Sunday Aug 13, 2006 #
running/walking warm up/down 15:00 [3]
running/walking 1:30:00 [3]
slept:7.5 shoes: Asics GT2100
AM - run with Dee & Jorge Carvajal on Sunday 10 miles. First long run for many weeks so keeping with the others was an effort. Hamstring stayed injury-free but wondered if I would make it the last 1.5 miles. About 75 degrees, overcast.
Saturday Aug 12, 2006 #
Note
Worked the finish line at Red Dog Run, then did the results for them which took from 10 am to 6 pm (problems with new volunteers working with over-excited "pros" in tabulating results and so times were not recorded. Keyed in the times from the Seiko tapes with the backup finish order list before scrutinizing the posterboards with the pull tags. It's really interesting sleuth work trying to piece together results with typos, missing info on tags, posted tags initially tabulated in reverse order (ugh!). Got it down to only one person I had to fudge. A computerized program is a must for next time. I don't want to spend Thanksgiving Day punching in results all afternoon after the running club's 5K. . .
Thursday Aug 10, 2006 #
strength/stretching 15:00 [1]
(rest day) shoes: Asics GT2100
PM - RDDD #12 - Red Dog got the Governor's "Hometown Health Hero" award in front of his workout participatns at the stadium. The light rain had stopped enough to have the ceremony. Then we did 11x of a variety of calisthenics. Then it was the Bob Frederick workout (Bob was present) - up campanile hill & 1 lap around the track x 3. The last lap included stadium steps. But I skipped all the running to let Dee use the car for a meeting on the Quantrill's Raid Scavenger Hunt/10K. That meeting was canceled, so who knows if that event is happening or not. So, a lot of babble here and not much of a workout.
Wednesday Aug 9, 2006 #
strength/stretching 15:00 [1]
shoes: Asics GT2100
AM - RDDD#13 - stretching & calisthenics; Coach Stan Redwine gave his usual talk on proper running form.
running/walking 15:00 [3]
shoes: Asics GT2100
A couple of stride outs across the football field. Then, 1 mile time trial (took it easy did not hear my time).
Tuesday Aug 8, 2006 #
running/walking 38:00 [2]
slept:7.0 shoes: Asics GT2100
AM - Peterson & Monterey, back via Fall Creek to Tomahawk. Sluggish 1st mile, then a little looser later.
strength/stretching 10:00 [1]
shoes: Asics GT2100
PM - RDDD #12 - calf & hamstring stretching, then a pep talk by Hank Booth who also announced that Red Dog may be getting an award Thur afternoon from the governor. Then calisthenics.
running/walking 20:00 [2]
shoes: Asics GT2100
then on football field:
run 50yd, backwards 50, forwards 100;
sideways football stance 20 yd, switch 180 degrees,
15 crunches, 15 leg lifts,
jog to Marvin Grove
2 x uphill to campanile forwards,
2 x going backwards, but I did these very slowly and only halfway before turning around and going forwards (to avoid pulling hamstring).
Probably more workout than prudent today.
run 50yd, backwards 50, forwards 100;
sideways football stance 20 yd, switch 180 degrees,
15 crunches, 15 leg lifts,
jog to Marvin Grove
2 x uphill to campanile forwards,
2 x going backwards, but I did these very slowly and only halfway before turning around and going forwards (to avoid pulling hamstring).
Probably more workout than prudent today.
Monday Aug 7, 2006 #
strength/stretching 15:00 [1]
RDDD #11 - calisthenics and stretching. It started ot rain, so the workout was under the stadium - which is crowded. Started out with a talk from Ray Bechard, KU volleyball coach.
running/walking 15:00 [3]
shoes: Asics GT2100
AM - 2x inside corridors of stadium, then
4x ramps. Really tired and dragging this morning. Again, lack of sleep.
4x ramps. Really tired and dragging this morning. Again, lack of sleep.
Sunday Aug 6, 2006 #
running/walking 24:00 [1] **
shoes: Asics GT2100
AM - took photos and supported Dee at the Quivira Mile in Overland Park. Dee suggested I NOT race this event and pull something or get injured - smart advice, plus I could barely keep up with her on the uphill warmup. The Q-Mile is a downhill race (drops 130 ft). Organizers did not mention the slight uphill the first 200m. Took a topo map to check off features along the way. Larry Rink was not impressed with me having a map on a straight-line course. . .
PM - met with Mike and Mary to go over fieldchecking notes and mapping standards for Dec sprint event.
PM - met with Mike and Mary to go over fieldchecking notes and mapping standards for Dec sprint event.
Saturday Aug 5, 2006 #
running/walking 10:00 [1]
(rest day)
AM - Crosstown Unity Run - took photos of race, so shot the start, then sprinted 300m to S side of Free State HS for another shot, then drove to Harvard & Goldfield (more shots), then West Campus at what locally has been named Mountain Lion Hill (ah, the sightings around town!), then Sunnyside, before ending up at LHS.
Friday Aug 4, 2006 #
biking 1:22:00 [2]
shoes: Shimano (bike)
AM - out to Langston Hughes Sch, then rode over the Unity Run course including the gravel road on West Campus by the band practice field (no flats). Looking for photo spots for tomorrow.
Note
About 4 hrs mapping working with 3 sets of aerial photos - going to need to fudge the fit as the three are all slightly different. Tall buildings aren't a problem on most wooded area maps.
Thursday Aug 3, 2006 #
strength/stretching 20:00 [1]
shoes: Asics GT2100
RDDD# 11 - stretching, calisthenics
running/walking intervals 23:00 [3]
AM - 400m, 6x stadium ramps, 400m, football field drills - progressive shuttles, football side shuffles, 1200m.
Wednesday Aug 2, 2006 #
strength/stretching 20:00 [1]
shoes: Asics GT2100
AM - RDDD# 10 - calf/hamstring stretches, more stretches. Then talks by Clint Bowen & Mark Francis before calisthenics.
running/walking intervals 25:00 [3]
400m
shuttle runs across football field
800m
2x stadium seats
400m
shuttle runs across football field
800m
2x stadium seats
400m
Note
Review of 2005 & 2000 IOF sprint O mapping standards. Dec sprint O map probably at 1:5000 and close to 2.5 m interval (8' or 10' really).
Tuesday Aug 1, 2006 #
biking 44:00 [2]
shoes: Shimano (bike)
AM - to Langston Hughes School & back - easy - a little stiff from yesterday's sprints (just had to get competitive with the high school kid. . . really lucky I didn't pull anything!)