Training Log Archive: MeanGeneIn the 31 days ending Aug 31, 2009:
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| 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 | Mo | ||||||||||||||||||||||||
Monday Aug 31, 2009 #
Note
(rest day)
Sunday Aug 30, 2009 #
running/walking 2:53:26 [2] 18.0 mi (9:38 / mi)
slept:8.25 shoes: Saucony Progrid Ride
AM - looked over several options for training routes today and settled on running to the Catholic cemetery and over the bridge to do the 9-mile loop Celeste L calls the Bismarck Farms 9 (from the zero mark on the levee, out on N Lawrence streets to Maple & 9, then by Bismarck Farm to NE end of river levee (the 10th stop on Brew-to-Brew by the RR track), then levee to bridge. Then after the BF9, crossed bridge, then to home - but added 1 km around my home block to end up exactly 18 miles. Plan was to do 17 and hope I would survive, but added the extra because I felt so much better than trying 18 miles two years ago (cramping badly the last 2 miles when Dee ran Helen Gold).
Tried to pick the pace on miles 14-17; easy last mile.
Best split was 8:55 (mile 15 on the levee); slowest was mile 6 through city streets before 1st crossing of bridge (oh, there was a portajohn stop at the Speer House).
Mantras of the day: "rest days are part of training" and "10% increase at a time on mileage". So, short distance for long run next week, then try 20 the next.
15 min ice bath (more ice cubes this time, but still very light on the coldness level - but I think it helps with recovery).
Probably 50F at the start. Great running weather.
Wichita Marathon now is slightly better than 50/50 I'll go.
Tried to pick the pace on miles 14-17; easy last mile.
Best split was 8:55 (mile 15 on the levee); slowest was mile 6 through city streets before 1st crossing of bridge (oh, there was a portajohn stop at the Speer House).
Mantras of the day: "rest days are part of training" and "10% increase at a time on mileage". So, short distance for long run next week, then try 20 the next.
15 min ice bath (more ice cubes this time, but still very light on the coldness level - but I think it helps with recovery).
Probably 50F at the start. Great running weather.
Wichita Marathon now is slightly better than 50/50 I'll go.
Friday Aug 28, 2009 #
running/walking warm up/down 40:51 [2] 4.0 mi (10:13 / mi)
shoes: Saucony Progrid Ride
AM - easy 2 mile warm up, then 3 miles supposedly at tempo
(splits for warm up: 10:58, 10:37; splits for tempo: 9:01, 9:00, 8:15),
then 2 mile easy run (10:00, 9:16).
Upset stomach, so at halfway point went into gas station across from the 1800 Mass. Dillons store to use restroom, so the 9 min split included a time off for relief.
Nice cool weather, mid 60s.
(splits for warm up: 10:58, 10:37; splits for tempo: 9:01, 9:00, 8:15),
then 2 mile easy run (10:00, 9:16).
Upset stomach, so at halfway point went into gas station across from the 1800 Mass. Dillons store to use restroom, so the 9 min split included a time off for relief.
Nice cool weather, mid 60s.
running/walking 47:47 [3] 3.0 mi (15:56 / mi)
shoes: Saucony Progrid Ride
Run was from house to downtown (Vt & 6th) and turned around about 18th & Mass - and back.
Thursday Aug 27, 2009 #
strength/stretching 26:00 [1]
AM - slight mist, so stayed home and did Jones/Rettele stretching exercises - work on core muscles and hamstring and calves.
Wednesday Aug 26, 2009 #
running/walking intervals 1:30:00 [4] 7.3 mi (12:20 / mi)
slept:8.0 shoes: Saucony Progrid Ride
PM - didn't set alarm so overslept this morning. It was dry enough to run before the hard rain hit about 8 am.
Dynamic stretching at home, then jogged to N Iowa & Peterson (15 min), then easy jog on Peterson to Kasold marking off each quarter mile point (using Forerunner).
For the record: start: telephone pole at NW corner of N Iowa & Peterson.
1/4 on utility pole, NW corner of Yorkshire/Peterson,
1/2 just 10 ft west of ceramic urn on north side of Peterson (in front of big stone house,
3/4 - west side of power line poles (just E of Windsor nursing home),
1 mi - crosswalk button pole, NE corner of Kasold/Peterson).
1 mi in 7:36, 400m walk,
2 mi in 15:18, 800m walk,
2 x 800m, 400m walk in between, both splits 3:38,
10 min jog to home.
15 min ice water (not cold enough, cold tap water with only 3 trays of ice, but it helped).
Took Zyrtec yesterday to relieve itching from bad case of chigger bites.
Dynamic stretching at home, then jogged to N Iowa & Peterson (15 min), then easy jog on Peterson to Kasold marking off each quarter mile point (using Forerunner).
For the record: start: telephone pole at NW corner of N Iowa & Peterson.
1/4 on utility pole, NW corner of Yorkshire/Peterson,
1/2 just 10 ft west of ceramic urn on north side of Peterson (in front of big stone house,
3/4 - west side of power line poles (just E of Windsor nursing home),
1 mi - crosswalk button pole, NE corner of Kasold/Peterson).
1 mi in 7:36, 400m walk,
2 mi in 15:18, 800m walk,
2 x 800m, 400m walk in between, both splits 3:38,
10 min jog to home.
15 min ice water (not cold enough, cold tap water with only 3 trays of ice, but it helped).
Took Zyrtec yesterday to relieve itching from bad case of chigger bites.
Tuesday Aug 25, 2009 #
strength/stretching 22:00 [1]
shoes: New Balance 767
AM - dynamic stretching in Summerfield parking lot, 4 pullups at Mil Sci Bldg, Dog Days calisthenics
running/walking 18:00 [2]
shoes: New Balance 767
AM - took it easy from Robinson to 18th, Louisiana, Edgehill to top, down La, up La 1/2 going backwards, then ran straight back to car at Summerfield (left DD workout early).
Monday Aug 24, 2009 #
Note
(rest day)
PM - dinner with Dee and Damon at India Palace
Sunday Aug 23, 2009 #
strength/stretching (dynamic stretching) 5:00 [1]
running/walking long 2:29:45 [3] 11.7 mi (12:48 / mi)
slept:8.5 shoes: Vasque Blur
AM - Clinton SP - started from state park office to Lake Henry, then Lands End along red (shoreline) trail, continued on blue trail to log pile tunnel, turned around at 1 hour and tried to take white trail back, missed a couple of turns. One water bottle and 1 gel pack (Accelerade). Saw 4 deer total at various spots. Spider webs weren't too back, but still carried a stick wand all the way. Tripped and fell 3 times and determined not to make it a 4th. Did stumble several more times without the full fall.
Almost didn't go out, concerned with sore lower left calf (tender to touch). But I had planned to go to Clinton today and it was so nice this morning.
Tired at the end, but not drained and no further aches in the calves.
Too tired to mow the lawn when I got home.
So, today I was supposed to be doing a 9:40 pace if on the road; then for me on trails I need to add 3 min per mile?
Almost didn't go out, concerned with sore lower left calf (tender to touch). But I had planned to go to Clinton today and it was so nice this morning.
Tired at the end, but not drained and no further aches in the calves.
Too tired to mow the lawn when I got home.
So, today I was supposed to be doing a 9:40 pace if on the road; then for me on trails I need to add 3 min per mile?
Saturday Aug 22, 2009 #
running/walking 50:00 [1] 4.0 mi (12:30 / mi)
shoes: Saucony Progrid Ride
AM - in Eudora with Dog Days group for an easy run around town. Paul Boone's Eudora CC team was there to help lead warmup exercises and start the run. Nice cool morning. Run for about 43 min.
Thursday Aug 20, 2009 #
strength/stretching 5:00 [1]
running/walking tempo 1:06:40 [4] 8.0 mi (8:20 / mi)
shoes: Saucony Progrid Ride
AM - after stretching, tempo run to 21st & Vermont via downtown.
mile 1: 9:29 (warmup to Fla & 5th)
mile 2: 8:20 (Vt & 6th)
mile 3: 8:06 (Footprints)
mile 4: 7:58 (21st & Vermont), wondered if I could still hold the pace,
mile 5: 8:18 (stayed on Vermont)
mile 6: 7:49 (6th & Vt)
mile 7: 8:26
mile 8: 8:10
avg: 8:20 pace - about what I needed to do. First ever thought out tempo run.
Calf and hamstrings a little sore; got to be careful. . .
For someone age 60.989 - I'll take it.
mile 1: 9:29 (warmup to Fla & 5th)
mile 2: 8:20 (Vt & 6th)
mile 3: 8:06 (Footprints)
mile 4: 7:58 (21st & Vermont), wondered if I could still hold the pace,
mile 5: 8:18 (stayed on Vermont)
mile 6: 7:49 (6th & Vt)
mile 7: 8:26
mile 8: 8:10
avg: 8:20 pace - about what I needed to do. First ever thought out tempo run.
Calf and hamstrings a little sore; got to be careful. . .
For someone age 60.989 - I'll take it.
Tuesday Aug 18, 2009 #
strength/stretching 24:00 [1]
shoes: Vasque Blur
AM - Dog Days workout. Dynamic stretching at home & at parking lot, 4 pullups at MS Bldg, calisthenics led by Red Dog. Skipped running today - rest day. Slight twinges in left hamstring, going easy.
Monday Aug 17, 2009 #
strength/stretching 4:00 [1]
dynamic stretching
running/walking intervals 59:00 [3] 6.0 mi (9:50 / mi)
slept:6.5 shoes: Saucony Progrid Ride
AM - thunderstorm when I woke up; then it let up and I went out. Lightning in the distance with no ground strikes, so I headed up to West JrHi (20 min warm up).
2 sets: 4 x 400 @ 96 min w/ 96 sec rest, 2:30 rest between sets.
Middle of second set, started to rain. Ran last two 400s on way back to Lawrence & Schwarz. Then easy jog for 17 min to home.
Rain was nice and certainly better than the humidity when we got out of the car after the all-day drive from Minn yesterday.
2 sets: 4 x 400 @ 96 min w/ 96 sec rest, 2:30 rest between sets.
Middle of second set, started to rain. Ran last two 400s on way back to Lawrence & Schwarz. Then easy jog for 17 min to home.
Rain was nice and certainly better than the humidity when we got out of the car after the all-day drive from Minn yesterday.
Sunday Aug 16, 2009 #
Note
(rest day)
Drove back to Lawrence
Saturday Aug 15, 2009 #
strength/stretching 5:00 [1]
running/walking 2:23:00 [2] 14.92 mi (9:35 / mi)
shoes: Saucony Progrid Ride
6:35 am - from Jane's house, too Rte 66 straight to Mt Kato, then ran on Red Jacket Trail (paved) all the way to Rapidan. Went to the south side of town passed the Peddler (cafe/antique store) then look at the town hall. Then headed back staying on the Red Jacket Trail. Gradual (old railroad bed) downhill to Mt Kato.
Saw a couple of deer.
Turned off to Rasmussen Park (wood chip trail with boards over marsh) and did about 3/4 mile in there before missing a turn and ended up on neighborhood streets instead of getting to Mankato West HS. Found the Red Jacket Trail again at a somewhat familiar street crossing, but took off in the wrong direction doing a 180 and started back going south towards Rasmussen Park; but I did ask for directions and was closer to home than I thought. Very pleasant morning, no humidity like in Kansas. 15 miles was just about right without overdoing it. Ran alone as Dee had to drop off her Dad for dialysis.
Saw a couple of deer.
Turned off to Rasmussen Park (wood chip trail with boards over marsh) and did about 3/4 mile in there before missing a turn and ended up on neighborhood streets instead of getting to Mankato West HS. Found the Red Jacket Trail again at a somewhat familiar street crossing, but took off in the wrong direction doing a 180 and started back going south towards Rasmussen Park; but I did ask for directions and was closer to home than I thought. Very pleasant morning, no humidity like in Kansas. 15 miles was just about right without overdoing it. Ran alone as Dee had to drop off her Dad for dialysis.
Friday Aug 14, 2009 #
running/walking 1:00:00 [2] 5.85 mi (10:15 / mi)
shoes: Saucony Progrid Ride
AM - Mankato: run from Jane's house to Sibley Park area with Dee on paved trails and around zoo, then on bike path towards downtown and back. Lot less humidity.
Thursday Aug 13, 2009 #
Note
(rest day)
Dee and I drove her Dad to the VA Hospital for his check-up along with Dee's Mom. All day trip so didn't get in a workout this day.
Wednesday Aug 12, 2009 #
Note
(rest day)
Drove to Mankato, MN
Tuesday Aug 11, 2009 #
strength/stretching 20:00 [1]
AM - dynamic stretching at home, ran to Robinson going along Iowa today.
Dog Days workout - 1st of the fall series. Picked up shirts from the summer.
20 min calis.
Then ran to 18th & Indiana, up to library, then went home.
Dog Days workout - 1st of the fall series. Picked up shirts from the summer.
20 min calis.
Then ran to 18th & Indiana, up to library, then went home.
running/walking 57:00 [3] 6.0 mi (9:30 / mi)
shoes: Vasque Blur
Monday Aug 10, 2009 #
Note
(rest day)
Sore muscles from Sunday's run; walking slowly.
Sunday Aug 9, 2009 #
running/walking 2:34:08 [2] 15.0 mi (10:17 / mi)
shoes: Vasque Blur
6:20 AM - 3 min dynamic stretching at home.
From house to Burcham Park trails to east side bridge to levee, Woodlawn School & streets, then river trails to north end. Used stick to fend off spider webs and flies. Finally met 3 cyclists just starting the return leg. Stayed on trails until the dragon's humps and opted out to levee (3.5 mi yet to the bridge), then home via Burcham Park again. Pretty close to even effort (avg pace 10:17, fastest 9:35, slowest 10:42 which included the 4 pullups at the trailhead).
Drank only a bottle of water and from the water fountain on the levee; ate 1 Clif Shotblok pack. So, latest Runners World suggests drinking less water and using less gu.
Goal is to do more long runs on trails and avoid asphalt more often.
Spike suggested we do the Kansas Champs on KU property in Dec (location tba - map pending, of course).
From house to Burcham Park trails to east side bridge to levee, Woodlawn School & streets, then river trails to north end. Used stick to fend off spider webs and flies. Finally met 3 cyclists just starting the return leg. Stayed on trails until the dragon's humps and opted out to levee (3.5 mi yet to the bridge), then home via Burcham Park again. Pretty close to even effort (avg pace 10:17, fastest 9:35, slowest 10:42 which included the 4 pullups at the trailhead).
Drank only a bottle of water and from the water fountain on the levee; ate 1 Clif Shotblok pack. So, latest Runners World suggests drinking less water and using less gu.
Goal is to do more long runs on trails and avoid asphalt more often.
Spike suggested we do the Kansas Champs on KU property in Dec (location tba - map pending, of course).
Saturday Aug 8, 2009 #
Note
(rest day)
Worked the water station for the Red Dog Boys & Girls Club 4 Mile on the levee. Mowed lawn late morning; then napped.
Friday Aug 7, 2009 #
Note
(rest day)
Alarm was set for 5 am, then reset for 6 - still dragging and tired. Took Zyrtec for hives at 2 am.
Thursday Aug 6, 2009 #
Note
(rest day)
Wednesday Aug 5, 2009 #
strength/stretching 20:00 [1]
shoes: Vasque Blur
AM - Dog Days #27 - dynamic stretching, 4 pullups at Mil Sci Bldg.
Calisthenics and timed exercises.
Calisthenics and timed exercises.
running/walking hills 20:00 [3]
shoes: Vasque Blur
From Robinson over hill to campanile, then down to N side of stadium, west side then back up to campanile, down to stadium. Then I cut out and ran up to JRP and back to car. Very, very tired at start of run. The race on Sat, moving in hot weather on two days, then long run on Mon - all caught up with me, plus the little sleep I get.
Tuesday Aug 4, 2009 #
Note
(rest day)
Monday Aug 3, 2009 #
running/walking 1:40:00 [2] 9.6 mi (10:25 / mi)
slept:7.0 shoes: Saucony Progrid Ride
PM - after work, drove Camry to Lawrence Auto Diagnostic. Ran along 31st to Kasold, took bikepath to SW Jr Hi, to Clinton Pkwy & Wakarusa, Free St HS, Fall Creek & home. 91F, hot, sunny. Plan was to do 13-14 mi, but smartly backed off. Drank about 2 water bottles, 2 S Caps, 1 Sport Jelly Beans packet. Not a pleasant run, but worked on managing water intake and watched pace. At end of each mile, walked about a min.
1st half mile was a walk as Garmin Forerunner did not pick up a signal.
1st half mile was a walk as Garmin Forerunner did not pick up a signal.
Sunday Aug 2, 2009 #
Note
(rest day)
Helped Damon move with one more 3-vehicle trip back from OP
Saturday Aug 1, 2009 #
running/walking warm up/down 20:00 [1]
shoes: Integrator
1.5 mi warmup run with Dee to look over XC course at Shawnee Mission Park. Stretching and more easy jogging 10 min before start.
running/walking race (cross country) 23:14 [5] 5.0 km (4:39 / km)
slept:7.0 shoes: Integrator
Course or Dreams Cross Country 5K at Shawnee Mission Park. Pete Gogol first signed up. With Mark Maher, Fritz Menninger and myself - we all showed up as Team OK (& OK2) Pete got brother-in-law Antoine to run, too. Spike was busy finishing his move back to Lawrence, so we missed him on our teams. Finally, after all these years a run at SM Park without getting lost.
Afterwards, helped Damon pack and move 3 carloads (1 pickup, 2 cars) back to Lawrence. Evening dinner theater in Topeka (My Fair Lady).
Afterwards, helped Damon pack and move 3 carloads (1 pickup, 2 cars) back to Lawrence. Evening dinner theater in Topeka (My Fair Lady).
C • Race 2