Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 31 days ending Oct 31, 2007:

activity

time

miles

running/walking

19:41:12

43.44

69.91

strength/stretching

4:36:00

biking

48:00

orienteering

45:00

Total

25:50:12

43.44

69.91

3:25

0:00

» now

Tuesday Oct 30, 2007 #

running/walking 44:00 [2]
shoes: Asics Gel-Cumulus

AM - to stadium & back (5 pullups at Pinckney).

C • Good Luck 2

strength/stretching 20:00 [1]
shoes: Asics Gel-Cumulus

yoga (sun salutation), calisthenics

running/walking 17:00 [2]
shoes: Asics Gel-Cumulus

400m, then 90m on football field - run backwards (high knees),
400m, 90m run backwards, quick steps,
800m with 100m speed at end.

55F, so workout outdoors.

Sunday Oct 28, 2007 #

running/walking 1:24:00 [2]
shoes: Asics Gel-Cumulus

AM run with Dee, Peter Shaheed & Bruce. Dee's clock switched to standard time and we were an hour late in meeting people for the group run from Deerfield. But managed to meet up eventually. Out towards Bob Billing Pkwy & Wagon Wheel Rd and back.

Saturday Oct 27, 2007 #

Note
(rest day)

worked finish at WOW Run. Thought about checking the course for the Woodridge meet, but just too tired. Opted to watch KU football (8-0 record best since 1908) in the evening.

C • Woodridge 1

Thursday Oct 25, 2007 #

running/walking 45:00 [2]
shoes: Asics Gel-Cumulus

AM - to stadium visitors locker room and back (6 pullups)

strength/stretching 22:00 [1]
shoes: Asics Gel-Cumulus

stretching and calisthenics (fall Dog Days)

running/walking 22:00 [2]
shoes: Asics Gel-Cumulus

3 laps on outside of track lanes(clockwise),
3 laps on inside lanes (counterclockwise),
2 ramps.

Wednesday Oct 24, 2007 #

strength/stretching 20:00 [1]

Jones stretches - just read in Runners World that the leaning against the wall to stretch calves is not as good as standing straight and getting weight on the other foot (left), lift the toes up and hold 2 seconds. Repeat 10 times and switch.

Tuesday Oct 23, 2007 #

running/walking 45:00 [2]
shoes: Asics Gel-Cumulus

AM - run to stadium & back. 38F, wore long pants & hood for 1st time this season. (7 pullups)

strength/stretching 20:00 [1]
shoes: Asics Gel-Cumulus

calisthenics (in crowded locker room again), midway thru did (other end and back) concourse run and 10x stairs (about 20 steps on each flight), before more calis.

running/walking 20:00 [3]
shoes: Asics Gel-Cumulus

the run with 20 stairs (see above), then 2x ramps.

Monday Oct 22, 2007 #

Note
(rest day)

Sunday Oct 21, 2007 #

biking (road bike) 48:00 [3]
shoes: Shimano (bike)

Lakeview+ - easy ride to loosen up. . . but windy from NW, so had to work going into the wind.

Saturday Oct 20, 2007 #

running/walking warm up/down 40:00 [1]
shoes: Asics Gel-Cumulus

warmup from Crown Center to 17th & Main and back.
After race, walk/jogged to Dee's course marshal station near 18th & Vine.

Did not sleep well; had sore stomach and the runs middle of the night. Felt better in the morning, but still bad stools right before the start.

running/walking race 1:39:25 [5] 13.1 km (7:35 / km)
shoes: Asics Gel-Cumulus

KC Half Marathon. 7 am start, in the dark. Overcast, 50s - good weather.
Just easy going out (downhill most of 1st mile, then gradual climb to mile 2). Jack Hope caught me at mile 4 and we ran together and chatted. He was doing the full marathon. Lost contact with him, then caught him at the Plaza just before the split to wish him a good run. Maintaining his pace was good as the overall time matched goal of running hard enough and not getting hurt. About mile 11 had to ease up to avoid pulling a hamstring.

After finishing and changing, walked & jogged another 2.5 miles to 18th & Vine to where Dee was working and took photos.

Thursday Oct 18, 2007 #

running/walking 44:00 [2]
shoes: Asics Gel-Cumulus

AM - to stadium & back (5 full pullups)

strength/stretching 30:00 [1]
shoes: Asics Gel-Cumulus

yoga stretching & calisthenics. 1st day in the stadium visitors locker room - crowded!

running/walking hills 15:00 [3]
shoes: Asics Gel-Cumulus

After locker room calis, ran stadium concourse, then
3x ramps with 15 pushups at top of 1st run, repeat
3x ramps & 15 pushups.

Wednesday Oct 17, 2007 #

strength/stretching 20:00 [1]

AM - Jones stretches

Tuesday Oct 16, 2007 #

running/walking 44:00 [2]
shoes: Asics Gel-Cumulus

AM - to stadium & back (6 pullups).
Felt OK, not dragging.

strength/stretching 22:00 [1]
shoes: Asics Gel-Cumulus

yoag stretching & calisthenics

running/walking 21:00 [2]

interspersed among calisthenics:
400m
200m, 15 mtn climbs,
200m, 15 pushups,
10 pushups, 400m,
800m with sprint last 100m.

Sunday Oct 14, 2007 #

running/walking long 3:25:00 [2] 21.3 mi (9:37 / mi)
shoes: Asics Gel-Cumulus

AM - long run with better results. . . legs were dead tired, but did not feel like they were about to break down and almost pull something like several weeks ago. Because of the rains (thunder & lightning yesterday) and being lazy wanting to watch the KU-Baylor game (OK, listen on the radio, but watched MU-OU) and being tired, long run workout was delayed a day.
Got the new half marathon coure from Steve Riley, so ran to N Lawrence and did the 5K Thanksgiving Day route, then did the half marathon course. It was 4+ extra miles from the house to the river bridge.
Consumed 5 gel packs (tried 40 min cycle instead of every 30 like the last 2 long runs). Was cooler, so had to stop at 2 port-a-johns along the way. About mile 15, legs were tightening up and wondered what muscles would start failing this time. Inside thigh muscles were aching the most; no problems with the ankles.
If I had to, I could have gone further, but slower and it would no longer be "fun."
KC Half Marathon next weekend.

C • long run 2

Saturday Oct 13, 2007 #

Note
(rest day)

Lazy wet day. Thunder & lightning all morning. Wanted to hear the KU-Baylor game at 11:30 (then it was delayed due to the weather to 1:15). So vegged out and napped some this afternoon. It was sunny later, but felt too tired to consider running 20 miles. Hope the weather is better Sunday.

Actually worked on the paper work (special event permit, entry form) for the Dec 1 O'meet - the Pre-Possum Trot. Got to admire Nadim for handling the US Champs; not into the headaches doing the biggies. . .

Friday Oct 12, 2007 #

strength/stretching 20:00 [1]

AN - Jones stretching exercises

Thursday Oct 11, 2007 #

running/walking 44:00 [2]
shoes: Asics Gel-Cumulus

AM - to stadium & back (6 pullups)

strength/stretching 17:00 [1]
shoes: Asics Gel-Cumulus

stretching & calisthenics (outside stadium)

running/walking 22:00 [3]
shoes: Vasque Blur

stadium to Union garage, Sunnyside, up Dole bldg, Wescoe & back; finished with 2 stadium ramps. At tempo.
5 min rest before jog home.

Tuesday Oct 9, 2007 #

running/walking 44:00 [2]
shoes: Asics Gel-Cumulus

AM- ran to stadium & back (7 pullups on return run)

strength/stretching 28:00 [1]
shoes: Asics Gel-Cumulus

Dog Days - yoga stertching on own, then calisthenics.

running/walking 10:00 [2]
shoes: Asics Gel-Cumulus

total of 5 laps on track - mostly easy, and "sprint curves"

Monday Oct 8, 2007 #

strength/stretching 20:00 [1]

PM - Jones stretching exercises - hadn't done these in awhile; need to, especially stretching the hamstrings.

Sunday Oct 7, 2007 #

running/walking 45:00 [2] 4.5 mi (10:00 / mi)
shoes: Vasque Blur

AM - after yesterday's DNF and this making it 4 days in a row of running - opted to shorted the 18 miles I had planned and did this 45 min pre-run before the Sandrat race. Best guess 4.5 miles; from Sandrat start to levee access at 8th & Oak, then west on levee and turned around after 25 min. Then 20 min rest before race.

running/walking race 1:21:47 [3] 9.5 mi (8:37 / mi)
shoes: Vasque Blur

Sandrat Trail Run - started in the back, but slowly passed people on the streets. By the time we got to the trailhead I was at race pace (about 8:30s) Maintained pace I felt was a marathon pace. Could I keep going further? Revised goal for the day was to run 14 miles - a tempo and wait to next weekend to do another "final" long run before tapering.

Saturday Oct 6, 2007 #

orienteering race 45:00 [3] ***
9c shoes: Integrator

Shawnee Mission Park (PTOC) - really wanted to do a shorter run today, but there was such a crowd at the master maps, I signed up for the red course (6.3K) - with the thought of cutting it short if necessary.

It was necessary - leaving #9 and out on the road, the heat and humidity got to me and the energy just plummeted to zero. So, I walked it in. Changed clothes before reporting in to become a DNF stat.

Friday Oct 5, 2007 #

running/walking 51:00 [2]
shoes: Asics Gel-Cumulus

AM - to downtown (11th & Mass) & back via Pinckney.
5 pullups going in, 7 chin ups coming back.
Lori Lange caught up with me on 6th and we ran down Mass. She took the 11th St hill, I avoided it and headed home.

Thursday Oct 4, 2007 #

running/walking 47:00 [2]
shoes: Asics Gel-Cumulus

AM - ran to stadium, but added 4 more blocks going east on 5th (about extra half mile). After Dog Days workout, chatted with Dr. Steve Segebrecht about his student days with SUA (mid 70s), before running back home without retracing the extra blocks.

strength/stretching 16:00 [1]
shoes: Asics Gel-Cumulus

stretching (less time) & calisthenics - outside stadium.

running/walking hills 24:00 [3]
shoes: Asics Gel-Cumulus

stadium to Union garage: 3x ramps, 1x stairs, and back to stadium.

Wednesday Oct 3, 2007 #

Note
(rest day)

Tuesday Oct 2, 2007 #

running/walking 45:00 [2]
shoes: Asics Gel-Cumulus

AM - to stadium (21 min) & back (24 min). 5 slow pullups.

running/walking hills 22:00 [3]
shoes: Asics Gel-Cumulus

4xlength of football field - easy jogs with pushups and crunches at each end.
1 lap, stadium steps to row 43
1 lap, stadium seats to 43,
1 lap, stadium steps to top (row 68),
1 lap, stadium seats to top,
1 lap.

(then home)

strength/stretching 21:00 [1]
shoes: Asics Gel-Cumulus

yoga stretching (sun salutation) and calisthenics before running workout.

Monday Oct 1, 2007 #

Note
(rest day)

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