Training Log Archive: MeanGeneIn the 31 days ending Oct 31, 2006:
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| 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 | Sa | Su | Mo | Tu | |||||||||||||||||||||||||||
Tuesday Oct 31, 2006 #
strength/stretching 15:00 [1]
shoes: Asics Gel-1100
AM - Dog Days - calisthenics in stadium -east locker room.
running/walking 15:00 [2]
AM 4 x 400m on track (middle of workout - stretching & calis firts, then running, then more calisthenics). Crowded in the locker room. windy and cold (35 degrees).
Monday Oct 30, 2006 #
running/walking 28:00 [2]
AM - about 55 degrees this morning, forecast - drop in temps tomorrow. Right hamstring got tight again - haven't been stretching it for awhile. Tsk, tsk.
Sunday Oct 29, 2006 #
orienteering 1:20:00 [4] ***
21c shoes: Integrator
AM - Clinton SP (2003 Lake Henry map). Out early to hang streamers for a workout at 11 am for others including the same points on a beginners course we used 2 weeks ago. Ran out of time and came back to meet everyone, get them the maps, then went out again (thus the "4" effort for the day).
Map is out-of-date. A pair of trees by a trail was missing the one I wanted to hang a marker, so I hung it on a thistle stalk. Also, miscalculated the course distance (didn't set the right scale in OCAD). 3.6k was about 5k.
Map is out-of-date. A pair of trees by a trail was missing the one I wanted to hang a marker, so I hung it on a thistle stalk. Also, miscalculated the course distance (didn't set the right scale in OCAD). 3.6k was about 5k.
Saturday Oct 28, 2006 #
Note
Worked Kansas High School XC CHamps for 5A and 6A schools (with Dee). Sneaked out to take a few more photos today before getting back to the finish line to be one of the prodders (keeping the chute lines moving after the runners finished). It's a tough job -tougher every year as I think the percentage of those who collapse at the finish is higher every year. I just don't remember that problem many years ago. It was more often among the 6A schools than the 5As (both boys and girls). Coaches must be demanding 110%.
Friday Oct 27, 2006 #
running/walking intervals 30:00 [2]
AM - took photos at the Big 12 Cross Country Champs at Rim Rock Farm. Rim Rock is such a great place to see XC, but you have to run from spot to spot catch the best photo locations. So it was a low-level interval training. 2 races; Mens and womens.
Nice day for Jayhawks as Colb Wissel won the men's event.
Nice day for Jayhawks as Colb Wissel won the men's event.
Thursday Oct 26, 2006 #
strength/stretching 10:00 [1]
slept:7.0
AM - Dog Days - misting so we worked out under the stadium.
running/walking 23 [2]
shoes: Asics Gel-1100
AM - from stadium to Union parking garage
up/down south stairs (5 floors),
up/down ramps, then on my own -
ran Memorial Drive to W Campus Rd, back on Jayhawk Blvd and down Mississippi to car.
up/down south stairs (5 floors),
up/down ramps, then on my own -
ran Memorial Drive to W Campus Rd, back on Jayhawk Blvd and down Mississippi to car.
Wednesday Oct 25, 2006 #
Note
(rest day)
woke up just blaghed out and groggy from weekend driving, etc. Rest is good.
Tuesday Oct 24, 2006 #
strength/stretching 25:00 [1]
shoes: Asics GT2100
AM - Dog Days - calisthenics in stadium locker room, 5 min beforehand at home doing hamstring stretch.
running/walking 12:00 [2]
AM - 800m
100m run backwards on football field
800m
110m run forwards
400m
100m run backwards on football field
800m
110m run forwards
400m
Sunday Oct 22, 2006 #
biking (exercise bike) 10:00 [3]
shoes: Asics Gel-1100
PM - Mankato YMCA
strength/stretching 20:00 [1]
Runners World "A" workout & stretching
Saturday Oct 21, 2006 #
running/walking 1:06:00 [2]
shoes: Asics Gel-1100
AM - from Jane Schreader's house to Minn State campus w/ Dee
Friday Oct 20, 2006 #
running/walking 45:00 [3]
shoes: Asics Gel-1100
AM - East Gull Lake, MN (W of Brainerd). (Snow on the car wind shield, but ground was clear).
Wednesday Oct 18, 2006 #
running/walking 22:00 [2]
AM - Kasold & Peterson before driving to Minnesota.
Tuesday Oct 17, 2006 #
strength/stretching 14:00 [1]
shoes: Asics GT2100
AM - stayed home instead of going to the stadium (light mist) - used exercise ball and did stretching and core exercises.
Monday Oct 16, 2006 #
running/walking 36:00 [2]
shoes: Asics GT2100
AM - Fall Creek - easy run. Aches in calf and hamstring muscles but went away. . .
Sunday Oct 15, 2006 #
Note
PM - taught orienteering to Rose & Roger Rickert (Colby's parents). Gave myself an "F" as an instructor when I started teaching compass use. Caught myself, apologized and started over emphasizing mapreading. Fritz Menninger came late and did a much, much better job. Our walk with the Rickerts I think was good instruction. Fritz is a good teacher!
Saturday Oct 14, 2006 #
running/walking warm up/down 15:00 [1]
shoes: Integrator
running/walking race 52:44 [5] * 10.0 km (5:16 / km)
slept:7.0 shoes: Integrator
AM - Chris Cross 10K Trail Run, at Clinton SP. Took OK's map of area and overprinted race route, checking off landmarks along the way. Copied the map at 1:5000 scale; I would have stopped a lot at 1:15000.
2nd M50-59. Chased down a gray-haired guy who I thought would be in my age cat., apparently a pre-mature gray. A much faster M50 was 1st - never saw him on the course.
Racing on these trails is hard - not near as much fun as training at a more relaxed pace. Stumbled about 4 times without hitting the dirt.
2nd M50-59. Chased down a gray-haired guy who I thought would be in my age cat., apparently a pre-mature gray. A much faster M50 was 1st - never saw him on the course.
Racing on these trails is hard - not near as much fun as training at a more relaxed pace. Stumbled about 4 times without hitting the dirt.
Thursday Oct 12, 2006 #
strength/stretching 20:00 [1]
shoes: Asics GT2100
AM - Dog Days calisthenics in stadium visitors locker room.
running/walking hills 15 [3]
800m
2x stadium steps to row 43
800m
2x stadium seats
400m
1 stadium steps (43)
1 stadium seats
400m
Yes, I took 3 days rest since last Sunday (short hours of sleep and overall tiredness).
2x stadium steps to row 43
800m
2x stadium seats
400m
1 stadium steps (43)
1 stadium seats
400m
Yes, I took 3 days rest since last Sunday (short hours of sleep and overall tiredness).
Tuesday Oct 10, 2006 #
running/walking 23:00 [2]
shoes: Asics GT2100
AM - easy to Kasold & Peterson
Sunday Oct 8, 2006 #
orienteering 1:25:00 [3] *
shoes: Salomon
Am - Clinton SP Trails - checking out Criss Cross course (next Sat.); took an O'map to read. Parked at Corps office, jogged to Lake Henry, did course in 63 min (10K), jogged back via roadway. Lost a min on a new trail at Lands End (deadend to a new shelter being built). Nice day, nice weather. Good workouts this weekend - even used a map.
Afterwards, did another 15 min cleaning up Mt O map along one edge that is not going to used in Dec, but just wanted to tidy things up.
Afterwards, did another 15 min cleaning up Mt O map along one edge that is not going to used in Dec, but just wanted to tidy things up.
Saturday Oct 7, 2006 #
running/walking 1:00:00 [3]
slept:7.0 shoes: Salomon
AM - ran to downtown, then about 2 miles with Dog Days group, then home. At tempo downtown with Jack Hope, Jeff Sigler et al (actually a few steps behind them).
Woke up at 5 am to drop Dee off at Deerfield for carpool to KC Half Marathon, then home and napped for 30 min. Slept about 7hrs including the nap.
Woke up at 5 am to drop Dee off at Deerfield for carpool to KC Half Marathon, then home and napped for 30 min. Slept about 7hrs including the nap.
Thursday Oct 5, 2006 #
strength/stretching 20:00 [1]
shoes: Asics GT2100
AM - Dog Days - stretching & conditioning exercises (temp: 61)
running/walking 20:00 [2]
slept:6.0
AM - 400m (more exercises)
400m
up campanile hill & down,
up hill to JRP, down by Potters Lake,
up & down campanile hill.
lack of sleep again. . .
400m
up campanile hill & down,
up hill to JRP, down by Potters Lake,
up & down campanile hill.
lack of sleep again. . .
Wednesday Oct 4, 2006 #
Note
(rest day)
same old, same old - stay up late, little sleep, skip workout in AM, too tired in PM.
Tuesday Oct 3, 2006 #
strength/stretching 20:00 [1]
shoes: Asics GT2100
AM - Dog Days - stretching & calisthenics
running/walking 20:00 [3]
AM -
400m
football field drills
3 x 400 on track
400m
football field drills
3 x 400 on track
Sunday Oct 1, 2006 #
running/walking warm up/down 15:00 [1]
shoes: Salomon
warmup
running/walking race (trail) 1:14:29 [5] 9.5 mi (7:50 / mi)
shoes: Salomon
Sandrat Trail Run. Kept pace with runners around me - which forced me to run hard all the time. First Fritz Menninger pushed the first 3 miles. Last 2/3rd of race tried to keep up with Gary Henry.
2nd M55-59. Right hamstring was trying to pull, but aching wasn't too bad in the evening.
vdot at 42.5 - half the man that Lance Armstrong is (at 85).
2nd M55-59. Right hamstring was trying to pull, but aching wasn't too bad in the evening.
vdot at 42.5 - half the man that Lance Armstrong is (at 85).