Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 31 days ending Oct 31, 2009:

activity

time

miles

running/walking

14:52:08

88.24

142.01

strength/stretching

2:03:00

biking

1:00:00

13.0

(13.0/h)

20.92

(20.9/h)

orienteering

50:59

3.36

(15:12)

5.4

(9:26)

11c

Total

18:46:07

104.6

168.33

11c

averages - sleep:7.2

4:28

0:00

» now

Saturday Oct 31, 2009 #

running/walking warm up/down 20:00 [1]
shoes: Integrator

dynamic stretching and warm up running along the lower trail along the dam

orienteering 50:59 [4] *** 5.4 km (9:26 / km)
11c shoes: Integrator

Blue Springs Lake O' - green course. Tied for 1st with John Clausen. Pleased with effort, especially first competitive event after the Wichita Marathon. Steady, no big mistakes and clearly lucky on finding two of the controls quickly. Went to the starting line and forgot my pre-printed map. First O' event in awhile. Very fortunate to have a good run with so many basic skills rusty.

Thursday Oct 29, 2009 #

strength/stretching 20:00 [1]
slept:6.5

AM - stretching (Ron Jones: core muscles, hamstring, quads, dynamic) - did not run to Dog Days, light rain and too tired.

Tuesday Oct 27, 2009 #

running/walking 49:00 [2] 5.0 mi (9:48 / mi)
shoes: Vasque Blur

AM - ran to Robinson tennis courts: 23 min out (by KANU),
then Dog Days workout (got there right as exercises started;
26 min return via 9th & Iowa).

strength/stretching 16:00 [1]
shoes: Vasque Blur

calisthenics and stretching. Whole workout in the dark.

Monday Oct 26, 2009 #

strength/stretching 10:00 [1]

AM - planks, double leg bridges, shoulder pulls with elastic

Sunday Oct 25, 2009 #

running/walking 54:00 [3] 5.0 mi (10:48 / mi)
slept:8.0 shoes: Vasque Blur

10 AM - back on the trails at Clinton SP, Drove in and parked at the west ramps and ran the NW section (south of Coyote Head) and checked out the skills course. Not anything I would try on my bike anymore.
Very slow and tired getting started, but felt better after 10 min and felt great just cruising on the trails in full fall colors. This year's fall is spectacular; Kansas just had the right amount of moisture (lots) and a warm fall so far.
54 min was enough. Legs were fine. Only stumbled on a root once - that's a good trail run day.
3 min dynamic stretching before going out. Brought an O map but left it on the windshield. Better not forget next Sat at Blue Springs.
Sunny, 50F

Saturday Oct 24, 2009 #

running/walking 15:00 [2]
shoes: Vasque Blur

AM - worked the Fields of Promise 5K at Grace Evangelical Presbyterian. Then worked on race report, had lunch, then Dee and I went to the 6A Regional cross country meet at Haskell. Took photos but not knowing the 4K course for the girls and the 5K for the boys missed many opportunities for better shots. Had to run at a good clip from the medicine circle to the pow wow grounds - both were bad locations. Spike would like that his Chesty Lions won the meet and are the favorites to repeat for state champions next weekend at Rim Rock.
Legs were sore that evening from the near sprinting runs.

Friday Oct 23, 2009 #

running/walking 29:00 [1] 3.0 mi (9:40 / mi)
shoes: Saucony Progrid Ride

AM - first run after being lazy and resting up. Temp was about 45F, running in the dark to Fall Creek and back on Tomahawk. Felt OK.

Wednesday Oct 21, 2009 #

strength/stretching 15:00 [1]

AM - stretching and core muscle exercises at home

Sunday Oct 18, 2009 #

running/walking race 4:23:26 [4] 26.2 mi (10:03 / mi)
shoes: Saucony Progrid Ride

Wichita Marathon, goal was to finish more comfortably than the past two runs. In that regard, I succeeded. I was trying to maintain a pace for a 4 hour marathon. By mile 15, I was beginning to labor, then into the 18th mile, had to walk to avoid the first twinge of the hamstring cramping. Then from the 9:09 pace, it dropped to 11:30 - 12:30 pace.
Strong wind from S. Sunny, 40s at start

Splits:
9:01, 9:06, 9:10, 9:18, 8:56,
9:12, 9:22, 9:17, 8:57, 9:18,
9:14, 8:37, 8:53, 8:52, 9:13 (into the wind),
9:15, 9:16, 10:01, 11:43, 11:16,
11:28, 11:19, 12:08, 12:26, 12:25
12:43, . . .

176th overall, 3rd M60

C • Congrats! 1

strength/stretching 5:00 [1]
shoes: Saucony Progrid Ride

Thursday Oct 15, 2009 #

running/walking 33:00 [1] 2.8 mi (11:47 / mi)
slept:6.4 shoes: Saucony Progrid Ride

AM - 4 min stretching, 2.8 mi easy run supposedly at marathon pace - did 28:30. Ran to Tomahawk then up to Fall Creek and back on Peterson. Temp: 44F, roads were wet, nice morning jog.

strength/stretching 20:00 [1]
shoes: New Balance 767

PM - Dog Days workout - stretching and calisthenics. Very small crowd this evening. 50F, overcast.

Wednesday Oct 14, 2009 #

Note
(rest day)

Tuesday Oct 13, 2009 #

Note
(rest day)

Drove from Ames to Amboy for Dee's Dad's funeral, then returned to Lawrence by 9 pm. 11 hours driving. We had Damon with his younger eyes driving at night in the rain.

Monday Oct 12, 2009 #

running/walking warm up/down 23:30 [1] 1.7 mi (13:49 / mi)
shoes: Saucony Progrid Ride

2:30 PM - 5 min stretching,
10 min warm up jog to Peterson & Kasold.

Warm down: 9:30.

running/walking intervals 24:52 [3] 2.75 mi (9:03 / mi)
shoes: Saucony Progrid Ride

6 x 400m (400m jogging RI) (1:44, 1:47, 1:49, 1:46, 1:44, 1:36). Not fast times, but sane for someone trying to get ready for 4 hours of running this weekend. AND, no injuries doing these intervals.

Up to Minnesota this evening.

Sunday Oct 11, 2009 #

strength/stretching 5:00 [1]

dynamic stretching

running/walking 1:24:55 [2] 9.19 mi (9:14 / mi)
slept:7.0 shoes: Saucony Progrid Ride

AM - plan was to go 8-10 miles at marathon pace (9:09). Slower pace first 3 miles to North Lawrence. Ran the Thanksgiving Day 5K route, then checked out the 1K fun run loop to see if congestion could be avoided around the finish. Then back home. Only miles 3, 4, and 9 were faster than race pace; rest were over. Temp: 37F and cloudy, almost no wind. Whole long pants, hat and gloves for thie first time this season.

Friday Oct 9, 2009 #

strength/stretching 12:00 [1]

AM - stretching - core muscles, hamstring. - at home

Thursday Oct 8, 2009 #

running/walking warm up/down 29:40 [2] 3.0 mi (9:53 / mi)
shoes: Saucony Progrid Ride

PM - light rain in the morning and decided to sleep an extra hour.
Rain stopped after 5 min of dynamic stretching inside, then 20 min (2 mi) warmup to Monterey & Fall Creek.
Then 3 mi,
then 1 mi (9:40) warm down on Peterson to home.

running/walking tempo 23:50 [3] 3.0 mi (7:57 / mi)
slept:8.0 shoes: Saucony Progrid Ride

Fall Creek to Free St HS and back to Kasold/Peterson. Stomach: bloated feeling, but managed to maintain pace.

Wednesday Oct 7, 2009 #

Note
(rest day)

Tuesday Oct 6, 2009 #

strength/stretching 20:00 [1]
shoes: New Balance 767

PM - Dog Days workout - light and very easy run up to Library (2x)

Monday Oct 5, 2009 #

running/walking warm up/down 36:00 [2] 3.6 mi (10:00 / mi)
shoes: Saucony Progrid Ride

PM - jog up to west Jr Hi, did track work out, then returned home

running/walking intervals 37:00 [3] 4.0 mi (9:15 / mi)
slept:7.0 shoes: Saucony Progrid Ride

4 x 1000m, w/ 400m RI on the track.
4:42, 4:34, 4:30, 4:35 (target: 4:40),
then jogged 5 min to 6th St, then did 5th 1000m going down Lawrence Ave; stopped at 4:40;
then the easy jog home.

Sunday Oct 4, 2009 #

biking (road bike) 1:00:00 [1] 13.0 mi (13.0 mph)
shoes: Shimano (bike)

AM - rode with Dee to South Park for start of Octoginta (40th year!). Margie Frederick addressed the crowd as this year's ride was a tribute to Bob. Then rode over to the river trails for the Sandrat Run. Got to the log pile to take photos, then headed back to Taylor Park to watch the finish. Then rode home. Nice day: sunny, 60F. Newspapers under my Molteni "wool" jersey in the morning.

Saturday Oct 3, 2009 #

running/walking long 1:57:55 [3] 13.0 mi (9:04 / mi)
slept:7.0 shoes: Saucony Progrid Ride

AM - dynamic stretching for 5 min; wanted to do 13 miles, so ran to Haskell, but it wasn't 6.5 mi but only 5.5, so added a loop on the old railroad trail by Haskell, but miscalculated my distance (added 1 nnot 2 mi). So, near home, had to add the other mile.
Tried to run an even pace which should have been a 9:09. Ended up 9:04. Garmin isn't bad in keeping track during the run - just have to accept the delay - it is a long ways to a satellite.
Splits: 9:12 (about right needed to be sdlower than 9:09 to warm up),
8:53 (too fast), 9:08, 9:11, 8:58 (at Haskell, slight down hills), 9:14, 9:21,
9:09, 8:53, 8:43 (downtown and at Constant Park figured out I was short the one mile), 9:02, 9:05, 9:09 (had to add about another block as when I got to Wisc & 5th and knew then I was 1 mile AND 1 block short. Then at Kingston & Iowa, besides the extra half mile, needed only half a block but at calculated one block - but caught the error and finished in front of the house!).
I would surely fail any of those adventure runs requiring you to solve a mental problem before proceeding to the next leg.

Thursday Oct 1, 2009 #

running/walking tempo 51:00 [4] 6.0 mi (8:30 / mi)
slept:8.0

Heard rain at 5 am, so reset the clock to 6 am; wasn't raining then, but feeling tired just skipped the AM workout.
PM - dynamic stretching at home, then started up the Forerunner and it wouldn't find the satellites, so walked a quarter mile before it was ready.
10 min jog to Fall Creek, then started Forerunner for the 5 miles at tempo. Ran to Free State HS. 5 mi in 41:03 - avg pace 8:13. Pace was supposed to be 8:28. Gusty winds, sunny, 70F.

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