Training Log Archive: MeanGeneIn the 31 days ending Dec 31, 2006:
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| 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 | Sa | Su | |||||||||||||||||||||||
Saturday Dec 30, 2006 #
running/walking 51:00 [2] **
9 am - Clinton SP -
warm up run to start of Mike E's control picking course (20 min); then jogged back partly on new lower trails (shoreline - more technical for bikers! . . . about 31 min).
warm up run to start of Mike E's control picking course (20 min); then jogged back partly on new lower trails (shoreline - more technical for bikers! . . . about 31 min).
orienteering 34:05 [3] ***
16c shoes: Integrator
Control picking course at Clinton SP. Light mist off and on. Good to be O training again.
Gotta get me a pair of Icebugs - the Integrators don't have enough sole cushioning on the rocky trails. Never did push the pace, let up on most hills. Maybe 13 miles on Tues?
Gotta get me a pair of Icebugs - the Integrators don't have enough sole cushioning on the rocky trails. Never did push the pace, let up on most hills. Maybe 13 miles on Tues?
Friday Dec 29, 2006 #
Note
(rest day)
Thursday Dec 28, 2006 #
running/walking 57:00 [3]
shoes: Asics GT2100
AM - took headlamp. Up Lawrence Ave and did hills course (Settler, Stetson, Longhorn, Saddlehorn, Fall Creek), then went thru Hutton Farms and up Tillerman to NW-most point (Day Lily & Wild Plum streets) and home via Peterson. Paid off to rest two days. About 5 min of stretching (yoga stretches)
Monday Dec 25, 2006 #
running/walking 1:53:00 [3] * 13.1 mi (8:38 / mi)
shoes: Asics GT2100
AM- starting from South Park did the new Lawrence half marathon course. Tom Kreissler said it was a neat course in an LJW article. It is a neat course! Reminiscent of the Lincoln marathon (nice neigborhoods, some running on side walks - but hillier) and the Topeka 10 Mile (hopefully the course marshaling will be much better here). 13 miles was a stretch for me today but I really wanted to run the course. Wanted to run yesterday but finally used my head and used Sunday as the rest day I needed.
About 30 degrees and sunny - started at 7 am so was barely daylight then but enough Mass St street lights helped with the map reading (to follow the new course, of course).
About 30 degrees and sunny - started at 7 am so was barely daylight then but enough Mass St street lights helped with the map reading (to follow the new course, of course).
Saturday Dec 23, 2006 #
running/walking 1:20:00 [2] 9.0 mi (8:53 / mi)
slept:7.5 shoes: Integrator
AM - with Trail Nerds on River trails - about 7 of us. I did one 9 mile loop, most did 2. Jerry & Joy Smith from Houston were in town (I referred them to this morning run - thanks to Ben Holmes for announcing the group run). Jerry used to road race in KC and Joy grew in Lawrence and raced well enough to run in the Olympic Marathon Trials - a while back (80s?). Greg Burger was also on the run and mentioned his breakup with Elizabeth. Now I've got 2 bachelor friends looking. . .
About 30 degrees and trails were muddy only in a few spots; nothing sloppy.
Felt good at end of run.
About 30 degrees and trails were muddy only in a few spots; nothing sloppy.
Felt good at end of run.
Thursday Dec 21, 2006 #
strength/stretching 15:00 [1]
slept:6.5
Dog Days at Allen FH - only 3 bad chinups before workout. Then only 4 good ones as part of calistehnics.
Why chinups? So I can sleep better - have to sleep on my side (not an on-the-back person); trying to improve posture to prevent return of frozen shoulder problems, too. And to add strength when pulling myself up on steep, slippery hillsides. And being cheap and not pay to use the rec center weight room.
Why chinups? So I can sleep better - have to sleep on my side (not an on-the-back person); trying to improve posture to prevent return of frozen shoulder problems, too. And to add strength when pulling myself up on steep, slippery hillsides. And being cheap and not pay to use the rec center weight room.
running/walking 15:00 [2]
AM - in case I want to run the half marathon course this afternoon . . . took it easy.
laps and stairs.
Smart move - I did not run in the afternoon. Rest is good.
laps and stairs.
Smart move - I did not run in the afternoon. Rest is good.
Wednesday Dec 20, 2006 #
Note
(rest day)
got colder and wet today (the wimpy excuses), had aching muscles from 2 days of stretching exercises - needed the break.
Tuesday Dec 19, 2006 #
strength/stretching 20:00 [1]
AM - Dog Days - including pre: chinups: 5 and stretching. 5 more chins as part of workout
running/walking 20:00 [3]
AM - 9 laps total around fieldhouse.
1st 2 laps easy ,
next 1 with stride stretching at N-S ends;
aftrer chinups, 3 laps on level 3, 3 laps on level 2 (at tempo).
1st 2 laps easy ,
next 1 with stride stretching at N-S ends;
aftrer chinups, 3 laps on level 3, 3 laps on level 2 (at tempo).
Monday Dec 18, 2006 #
strength/stretching (yoga) 1:20:00 [1]
PM
Sunday Dec 17, 2006 #
Note
(rest day)
Saturday Dec 16, 2006 #
running/walking 30:00 [1]
shoes: Asics GT2100
AM - Dog Days from Kizer-Cummings & 1 mi out on levee and back. 55 degrees!
orienteering 1:33:32 [1] **
shoes: Salomon
1:30 pm - 30 min jog out to campcgrounds then did corridor O run; then 63 min run back with map on trails. Used old Clinton SP map.
orienteering 23:00 [3] ***
6c
Mike Eglinski provided a corridor O course for Fritz & me. I didn't stay within the corridor (better training if I did) and still flubbed two controls in spite all the training and fieldchecking over the years. So, this type of training is good in a familiar area.
2 hours (+) is a lot of training today for getting back into a routine.
2 hours (+) is a lot of training today for getting back into a routine.
Friday Dec 15, 2006 #
running/walking 19:00 [1]
(rest day) shoes: Asics GT2100
AM - from Garber Auto (6th & Iowa) to home via Lawrence Ave. Tripped in front of McClure house but was able to roll on the grass, so no jolting crash. Very tired and groggy.
Will walk back to Garber to get car and back to work.
Will walk back to Garber to get car and back to work.
Thursday Dec 14, 2006 #
running/walking 15:00 [2]
AM - Dog Days - ran outside (in shorts). Then did 3x stairs (from floor to top) and
2x seats (halfway),
2 laps on level 3.
2x seats (halfway),
2 laps on level 3.
strength/stretching 15:00 [1]
AM - chinups before and after DDs calisthenics
Wednesday Dec 13, 2006 #
running/walking 37:00 [3]
slept:7.0 shoes: Asics Gel-1100
AM - out via Tomahawk to Fall Creek, then Monterey N to Peterson & home. About 35 degrees. Sluggish at first, but felt good in teh return part.
Tuesday Dec 12, 2006 #
strength/stretching 15:00 [1]
shoes: Asics Gel-1100
AM : Dog Days calisthenics at Allen FH. Timed exercises (30 sec of pushups, situps, leg lfts, etc.).
4 good chinups.
4 good chinups.
running/walking hills 20:00 [2]
2 laps around 3rd floor in between calisthenics.
Then once around mid-level fieldhouse steps (blue sections); then again on the upper-levvel (red sections). Good "hill" workout.
Then once around mid-level fieldhouse steps (blue sections); then again on the upper-levvel (red sections). Good "hill" workout.
Monday Dec 11, 2006 #
running/walking 47:00 [2]
slept:7.0 shoes: Salomon
AM - 45 degrees, light mist, tried using the Niterider headlamp - getting ready for some night O, right?
Slept OK with only coughing early morning (twice).
Slept OK with only coughing early morning (twice).
Sunday Dec 10, 2006 #
Note
slept:8.0 (rest day)
Saturday Dec 9, 2006 #
orienteering 55:00 [3] ***
13c slept:8.0 shoes: Integrator
Wyandotte Co Lake Park - ran Mary's test course with Spike shadowing. Started at 10 am when the annual MARA Chili Run (6.5 mi on road around the lake) started. Dee and friends were running the roads. The Trail Nerds ran the 10 mi trail system starting at 10 am. Spike and did 13 of the 16 controls; I wanted to get back in time to meet Dee for the chili feed and her awards ceremony.
running/walking warm up/down 10:00 [1]
Thursday Dec 7, 2006 #
strength/stretching 30:00 [1]
shoes: Asics Gel-1100
Dog Days workout at Allen FH (10 hrs after the women's basketball team lost in a close game - bummer).
Finally well enough to workout and not cough to death.
3 1/2 cheater chin ups.
Then Red Dog's workout.
Finally well enough to workout and not cough to death.
3 1/2 cheater chin ups.
Then Red Dog's workout.
Monday Dec 4, 2006 #
Note
(sick) (rest day)
AM - didn't get much sleep with the coughing fits - slept on the lazyboy between 1 and 4 again. Skipped work today.
Sunday Dec 3, 2006 #
Note
(sick) (rest day)
skipped the 10th annual Possum Trot - simply sick and tired - coughing a lot.
Groggily sat in front of computer all day and did updates on runLawrence and OK sites. (and listened to the KU women lose, Chiefs lose, Giants lose . . . bummer)
Groggily sat in front of computer all day and did updates on runLawrence and OK sites. (and listened to the KU women lose, Chiefs lose, Giants lose . . . bummer)
Saturday Dec 2, 2006 #
running/walking 30:00 [2]
shoes: Salomon
O on Mt O - set out controls in the morning - mostly by car, but did jog a few times. Later, ran around during meet to take photos. Way over dressed.
Icy on grass and shady spots.
Managed to run around OK even with the occasional coughs. Towards end of day, had doubts if I'd run in KC tomorrow.
Icy on grass and shady spots.
Managed to run around OK even with the occasional coughs. Towards end of day, had doubts if I'd run in KC tomorrow.
Friday Dec 1, 2006 #
Note
(sick)
Coughing fits came back, went to see Dr. Stueve. Did some lab tests, told to continue eating zertec, use nasal spray (an antihistamine) and the albuterol inhaler.
Went to work.
Went to work.