Training Log Archive: MeanGeneIn the 31 days ending Aug 31, 2007:
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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 | |||||||||||||||||||||||||||||||||
Thursday Aug 30, 2007 #
running/walking 44:00 [2]
shoes: Vasque Blur
AM - woke up and started run to stadium - felt better than Tues (blahed out) but still felt dragging. Felt better during Dog Days workout, and steady, but slow run back (5 pullups at Pinckney School).
strength/stretching 20:00 [1]
shoes: Vasque Blur
Dog Days - 10 min yoga stretches (on hammer throw pad, didn't want to lay in the grass. This is Kansas, you do NOT lay in the grass), then 10 min calisthenics.
running/walking 17:00 [3]
shoes: Vasque Blur
from stadium up Mississippi to Jayhawk Blvd, down Naismith to Sunnyside, up behind Dole to steps to FO building, back to stadium. Easy pace at start by halfway up Miss. picked up pace.
Wednesday Aug 29, 2007 #
biking (road bike) 1:02:00 [3]
shoes: Shimano (bike)
AM - road to Clinton SP Overlook. Like riding with the NiteRider lamp - dark all the way out. Don't like the swarms of bugs. You can tell when your in-city or out: the swarms were all around the state park area, but just north of the Clinton Parkway T, it clears up.
Definitely more energy this morning than yesterday. Need to get more sleep!
Definitely more energy this morning than yesterday. Need to get more sleep!
Tuesday Aug 28, 2007 #
Note
(rest day)
Started out the door for 6 am Dog Days workout, but felt just tired. Half a block, turned around and went back to bed.
Monday Aug 27, 2007 #
strength/stretching 18:00 [1]
evening - Jones stretches
Sunday Aug 26, 2007 #
biking (road bike) 1:26:00 [2] 22.0 mi (15.3 mph)
shoes: Shimano (bike)
8 am - bike ride to Clinton Lake dam - out via 6th, back by YSI. TemP: 70F. Bonked at Alvamar (had a Hammergel but too lazy to stop and open the packet - not skilled enough to ride with no hands on an out-of-alignment bike).
Has my new cruising speed slipped to 15 mph? Most metric centuries averaged 17 mph the past two years. But it's onlte the 2ndtime out on a bike this season. . .
Went to bed late (11 pm), in spite of cat requiring usually nightly attention, managed to get up about 7 am - so about 7.5 hrs sleep.
Has my new cruising speed slipped to 15 mph? Most metric centuries averaged 17 mph the past two years. But it's onlte the 2ndtime out on a bike this season. . .
Went to bed late (11 pm), in spite of cat requiring usually nightly attention, managed to get up about 7 am - so about 7.5 hrs sleep.
Saturday Aug 25, 2007 #
running/walking 2:00:00 [2] 12.6 mi (9:31 / mi)
slept:7.0 shoes: New Balance 767
AM - run to levee & turnpike before going to Dog Days (Kizer Cummings) for 10 min of calisthenics. Then 25 min downton run. 10 min talking before heading home, but went to N Michigan to see bridge out over turnpike, then snaked through trail park streets before back to 2nd and over to Hallmark, then home.
Took water, electrolyte pill and Hammergel.
Sore left heel afterwards. Iced.
Always something to derail training plans.
Took water, electrolyte pill and Hammergel.
Sore left heel afterwards. Iced.
Always something to derail training plans.
Thursday Aug 23, 2007 #
running/walking 56:00 [2]
shoes: Vasque Blur
AM - 22 min to stadium; back from Union Bldg via Schwarz Rd home. Wore Blurs to get dried mud off.
strength/stretching 30:00 [1]
shoes: Vasque Blur
AM - Dog Days - yoga stretches (10 min), calisthenics led by Kenny, 6 min walk to Union from stadium (had to carry large framed photo to Union for storage since I didn't drive to the workout).
strength/stretching 16:00 [3]
shoes: Vasque Blur
1300m jogging; 1 stadium steps (to top), 1 stadium steps (row 43).
Wednesday Aug 22, 2007 #
biking (road bike) 58:00 [3] 14.6 mi (15.1 mph)
shoes: Shimano (bike)
AM - to So Trafficway & Clinton Parkway. Got to use the Nite Rider headlamp on the bike. Pretty safe route on Trail to Free St HS then the bike path in the dark. Nice sun rise.
Tuesday Aug 21, 2007 #
strength/stretching 15:00 [1]
shoes: New Balance 767
AM - DD workout: rep number today was: 10. But Red Dog made us do more exercises, so it wasn't an easy day.
running/walking hills 15:00 [3]
shoes: New Balance 767
800m warmup before calis.
200m,
7x stadium steps (to row 43) - one step at a time,
800m warmdown.
Drove to workout since I wanted to drop off the poster-size photo Dick Ross donated to the Boys & Girls Club of the Red Dog Group.
200m,
7x stadium steps (to row 43) - one step at a time,
800m warmdown.
Drove to workout since I wanted to drop off the poster-size photo Dick Ross donated to the Boys & Girls Club of the Red Dog Group.
Monday Aug 20, 2007 #
strength/stretching 18:00 [1]
AM - Jones stretches
Sunday Aug 19, 2007 #
orienteering 59:00 [3] **
shoes: Vasque Blur
Took the Clinton SP map and ran trails today. Emphasis: how bad has the vision gotten? Stopped to read anything the first couple of times; then worked on pace counting to next collecting feature; noted any changes, and avoided spider webs as much as possible.
A light rain this morning; stopped when I ran.
Being in the woods is so much more emotionally uplifting than running city streets.
A light rain this morning; stopped when I ran.
Being in the woods is so much more emotionally uplifting than running city streets.
Saturday Aug 18, 2007 #
running/walking 1:00:00 [3]
shoes: Vasque Blur
AM - Went to the Quantrill's Raid Fun Run, not knowing what to expect except a little fear the event would be pretty "relaxed." Was planning to either (a) take pictures of the race, or (b) decide it wasn't worth photographing and opt to drive to Rim Rock Farm to run withthe Red Dog group. Instead, did plan "a revised" - entered the 10K race and planned to shoot photos at the cemetery. Accomplished that, in addition to running, redirecting people going off course (because I had the map), and redirecting people to go off course (because I had the map and couldn't read the 5K/10K split). There was a shortage of course marshals.
10K was really 8.6K, but then I went the extra block when I took people off course. Stopped to shoot photos and chat with Keith Meyers working as the lone runLawrence volunteer at the run. Here's the scene at the cemetery.
10K was really 8.6K, but then I went the extra block when I took people off course. Stopped to shoot photos and chat with Keith Meyers working as the lone runLawrence volunteer at the run. Here's the scene at the cemetery.
Thursday Aug 16, 2007 #
running/walking 43:00 [2]
slept:6.0 shoes: New Balance 767
AM - run to stadium for DD workout - very sluggish; didn't get to bed until 11 pm.
strength/stretching 20:00 [1]
shoes: New Balance 767
AM - Dog Days workout on shotput throw area (stadium closed today). Skipped the running portion of DD and ran straight home.
Wednesday Aug 15, 2007 #
Note
(rest day)
Got the night light out to ride this morning, but felt too tired. This is a rest day. 104F in the afternoon - ride? - not!
Tuesday Aug 14, 2007 #
running/walking 40:00 [2]
shoes: New Balance 767
to stadium & back - 1st fall Dog Days workout - still over 200 attending.
strength/stretching 25:00 [1]
shoes: New Balance 767
Calisthenics & stretching
running/walking 25:00 [2]
shoes: New Balance 767
AM - 4 laps on track, 1 stadium steps to row 43; 1 stadium seats (row 43).
Monday Aug 13, 2007 #
strength/stretching 20:00 [1]
(rest day)
AM - Jones stretches; now that summer Dog Days are over, need to do more of these stretches. Muscles cramps overnight - pushed the effort on the long run Sunday - sore heel, dehydrated, cramps.
Sunday Aug 12, 2007 #
running/walking 2:10:00 [2]
shoes: New Balance 767
7 AM - to Pinckney School (6 pullups), then thru Old West Lawrence, then 6th & Mass, down Mass to South Park, then over to Learnard to Haskell, around campus, back to South Park, up 12th to KU campus, then by DIllons (on 6th & Lawrence Ave, went in to drink water), home. Stretch from 23rd to 15th was timed in 8:40 which I hope was a mile. Hard to imagine being able to sustain that for 26 miles in 2 months.
Temp about 78F when I started.
Temp about 78F when I started.
Saturday Aug 11, 2007 #
Note
Worked results at Red Dog Run at Johnny's and levee.
Friday Aug 10, 2007 #
Note
(sick) (rest day)
Still had some bout of body chills and sore stomach.
Picked up my bright yellow Dog Days T-shirt at noon.
Picked up my bright yellow Dog Days T-shirt at noon.
Thursday Aug 9, 2007 #
strength/stretching 25:00 [1]
shoes: New Balance 767
Last Dog Days session of the summer (#27, but I don't need to count any more). - Stretching and calis.
running/walking 25:00 [3]
(sick) shoes: New Balance 767
Various "sprints" across field; then timed mile (7:12, first 400 in 2:00 - easy pace).
Later in day, got chills, didn't feel well. Went home for a 20 min nap before going back to work. Slept most of the evening and skipped dinner.
Decided the Fri night trail run at Wyco is out.
Later in day, got chills, didn't feel well. Went home for a 20 min nap before going back to work. Slept most of the evening and skipped dinner.
Decided the Fri night trail run at Wyco is out.
Wednesday Aug 8, 2007 #
running/walking 15:00 [2]
shoes: New Balance 767
8:45 pm run to Hillcrest to test headlamp and if I want to do the Fri trail run - the humidity sucks. Legs were dead at the start. It's not night-O, but it's still fun using the headlamp.
Plan was to run with Dee this morning in Hastings, but didn't hear the alarm and woke up an hour later to the thundering/lightning.
Plan was to run with Dee this morning in Hastings, but didn't hear the alarm and woke up an hour later to the thundering/lightning.
Tuesday Aug 7, 2007 #
running/walking 30:00 [1]
shoes: Asics Gel-Cumulus
PM - after dinner walk around Lakeside Drive (west of Hastings College campus) with Dee. Up in Hastings to help Damon move back to Lawrence.
Monday Aug 6, 2007 #
strength/stretching 25:00 [1]
shoes: Vasque Blur
AM - Dog Days #26 . . . & a shirt! Pre-workout yoga, then calisthenics.
running/walking 25:00 [3]
slept:7.0 shoes: Vasque Blur
400m (more calis),
then 400m,
cross football field drills,
progressive 10 yd sprints & pushups (10, then 1 pu; 10 yds 2pu, . . .) - could not do the 10th set of pushups at all and cheated on the 9th set - hardest workout of the summer.
Then, 1x stadium steps (to top, row 68) - fast since a young guy was breathing down by neck (ankles?).
800m jog.
Felt really good whenI woke up - no aches - considering I did 2+ hours Sun (ate something within the hour after workout, stretched, hydrated and tried to get enough sleep).
then 400m,
cross football field drills,
progressive 10 yd sprints & pushups (10, then 1 pu; 10 yds 2pu, . . .) - could not do the 10th set of pushups at all and cheated on the 9th set - hardest workout of the summer.
Then, 1x stadium steps (to top, row 68) - fast since a young guy was breathing down by neck (ankles?).
800m jog.
Felt really good whenI woke up - no aches - considering I did 2+ hours Sun (ate something within the hour after workout, stretched, hydrated and tried to get enough sleep).
Sunday Aug 5, 2007 #
running/walking 2:19:00 [2]
shoes: New Balance 767
6:45 am - to Langston Hughes School & W end of Bob Billings Pkwy; then E to Crescent & 15th, then downtown, ran Mass St, then home. Long, slow - getting use to being on my feet longer. Had doubts if a pain the hamstring here, calf there, sluggish tired feeing at start - all doubts that got me to think about alternate routes about every 20 min. Goal was not to run under 2 hours - unless I pulled something.
Thinking that I've never put this much effort in getting mileage in before the Possum Trot. We shall see in Dec.
So, success. . .
Thinking that I've never put this much effort in getting mileage in before the Possum Trot. We shall see in Dec.
So, success. . .
strength/stretching 12:00 [1]
after run - stretching exercises (all Jones exercises not involving laying down on the floor).
Friday Aug 3, 2007 #
biking (road bike) 30:00 [1] 7.3 mi (14.6 mph)
shoes: Shimano (bike)
Afternoon ride to Free St HS - first ride in a long time. Also, wanted to get out in the heat. Spending too many days in A/C and workouts have been in the morning.
C • Huh? 3
Thursday Aug 2, 2007 #
running/walking 43:00 [2]
shoes: Vasque Blur
AM - to stadium & back (6 pull ups)
strength/stretching 20:00 [1]
shoes: Vasque Blur
Dog Days #25 - stretching & calis; KAI's Assoc Athletic Director Marchiony gave a short 5 min talk (time not included)
running/walking hills 20:00 [3]
shoes: Vasque Blur
400m jog,
then 3x (400m, stadium seats to row 42).
then home
then 3x (400m, stadium seats to row 42).
then home
Wednesday Aug 1, 2007 #
strength/stretching 28:00 [1]
shoes: Asics Gel-Cumulus
Dog Days #24 - yoga, stretching & calis
running/walking 17:00 [2]
shoes: Asics Gel-Cumulus
300 m
cross football field "sprint" drills (backwards high knee lifts, backwards lunges, lunges, basketball guard stance, high knee lift, etc.), 1000 m with last 400m fast.
cross football field "sprint" drills (backwards high knee lifts, backwards lunges, lunges, basketball guard stance, high knee lift, etc.), 1000 m with last 400m fast.