Training Log Archive: MeanGeneIn the 31 days ending Dec 31, 2009:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||
| 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 | Tu | We | Th | ||||||||||||||||||||||||
Wednesday Dec 30, 2009 #
strength/stretching 20:00 [1]
About another inch of snow, so shoveled driveway and sidewalk.
running/walking 49:10 [2] 5.0 mi (9:50 / mi)
slept:8.0 shoes: Vasque Blur
Mid-morning - to Sharon & Trail - up Fall Creek first, then back on Trail Rd. Most streets were cleared and the rest partially snow-covered (packed) so footing was good the whole way. Felt tired and so did not go to Free St HS and just turned around at Sharon/Trail. Temp: 38F, overcast, no wind.
Laundry, pack, women's B-ball game, dinner then sleep before heading north.
Laundry, pack, women's B-ball game, dinner then sleep before heading north.
Tuesday Dec 29, 2009 #
Note
(rest day)
Was going to do stretching exercises - got lazy and did nothing. NyQuil before going to bed to stop coughing.
Monday Dec 28, 2009 #
running/walking 1:20:43 [3] 6.75 mi (11:57 / mi)
slept:8.0 shoes: Integrator
AM - drove to E boat ramp parking lot and got car stuck in the deep snow; fortunately I had a shovel in the car and remembering to rock the car back and forth, got out. Then drove back to the Lawrence Visitors Center to park and start the run tehre like I was planning to do.
Levee was OK to run except in the treelined sections where the snow was much deeper and made for tough footing. When I got onto the bike trails, fortunately XC skiers went for about 2 miles, with other footprints on top, so the running was better. Then the last 1/2 mile before the log pile (my targeted turn around), the skier turned back and the going got deeper. Breathing hard all the time on the trail - more effort into the run that I had planned.
Inner thigh muscles were still sore from the skiing. Sunny and about 35F.
Week off from work - not in Minn yet, but feels like it. . .
Levee was OK to run except in the treelined sections where the snow was much deeper and made for tough footing. When I got onto the bike trails, fortunately XC skiers went for about 2 miles, with other footprints on top, so the running was better. Then the last 1/2 mile before the log pile (my targeted turn around), the skier turned back and the going got deeper. Breathing hard all the time on the trail - more effort into the run that I had planned.
Inner thigh muscles were still sore from the skiing. Sunny and about 35F.
Week off from work - not in Minn yet, but feels like it. . .
Sunday Dec 27, 2009 #
strength/stretching 35:00 [1]
AM - stretching before a waffle breakfast; then snow shoveling mid-morning (much easier with 1/2 inch of cover.
Saturday Dec 26, 2009 #
skiing &other 50:00 [3] 3.0 mi (16:40 / mi)
12 pm - finally - got out in all that Kansas snow on the old Bonna XC skis. Just stepped out the door and skiied over to the Hallmark field and set a straight line track to glide on, then eventually expanded to a 300m loop. Stop and go. Same blue wax from two years' ago; fell only once. Shoulders still sore from the snow shoveling yesterday and this morning.
Decided not to drive up to Minn. with risky road conditions in MO and IA.
Decided not to drive up to Minn. with risky road conditions in MO and IA.
Tuesday Dec 22, 2009 #
running/walking 30:00 [3] 3.0 mi (10:00 / mi)
shoes: Saucony Progrid Ride
From Anschutz - 22 min to 17th & Vermont and back, before last indoor Dog Days workout for 2009. Red Dog got us into Anschutz, courtesy of Coach Redwine. Next workout Jan 5 is in Allen Fieldhouse - at least for one day.
After calisthenics and stretching, 1 mile around track. Good crowd.
After calisthenics and stretching, 1 mile around track. Good crowd.
strength/stretching 20:00 [1]
Still had the sniffles, but at least felt better. Dee slept in and missed her morning workout - her turn.
Sunday Dec 20, 2009 #
running/walking 1:14:53 [3] 8.7 mi (8:36 / mi)
slept:8.0 shoes: Saucony Progrid Ride
AM - from house to Deerfield (too late to catch up to Dee's running group, but wanted to run to Queens Rd anyway (it's Queeny Park in St Louis, it's Quees Rd in Lawrence) - up Peterson, Martin Park Rd to Queens, Overland, Folks, Rail, Fall Creek, Peterson to Princeton and home.
Could noy get the Forerunner to catch a signal until .7 mi at Deerfield.
("yes" - not indoors,
"no" - have I moved,
'yes" - is today Dec 20; then turn the thing off and on twice)
Easy pace, then up the Queens Rd hill, then at tempo for mile 6 (8:13 pace).
Could noy get the Forerunner to catch a signal until .7 mi at Deerfield.
("yes" - not indoors,
"no" - have I moved,
'yes" - is today Dec 20; then turn the thing off and on twice)
Easy pace, then up the Queens Rd hill, then at tempo for mile 6 (8:13 pace).
Saturday Dec 19, 2009 #
Note
(sick) (rest day)
Thought about driving to Dog Days and doing an easy run, then backed out.
Rest Day
Rest Day
Thursday Dec 17, 2009 #
Note
(sick)
Wednesday Dec 16, 2009 #
orienteering 26:28 [2] ** 2.0 mi (13:14 / mi)
(sick) shoes: Vasque Blur
6 pm - night O starting at Constant Park and going to Burecham Park and back - course set by Mike E. Nice evening run. Especially nice since I was sickly all day (sore throat, sinus congestion, tired). Took DayQuil, that seemed to help.
Dinner at Dempseys - farewell to Raymond Wren heading home this Saturday. Gave him one of the older OK jerseys.
Dinner at Dempseys - farewell to Raymond Wren heading home this Saturday. Gave him one of the older OK jerseys.
Tuesday Dec 15, 2009 #
running/walking 15:00 [1] 1.0 mi (15:00 / mi)
shoes: Asics GT-2130
8 laps around Robinson basketball courts
strength/stretching 15:00 [1]
shoes: Asics GT-2130
AM - DOg Days workout with Red Dog leading again.
Sunday Dec 13, 2009 #
orienteering race 3:43:37 [5] *** 15.1 km (14:49 / km)
28c slept:7.0 shoes: Integrator
Possum Trot XIII - the plan was to finish and if necessary do the shorter Possum, but at pt 14 decided to cross the rodad and started to finish the full PT. Had thoughts of adding one more extra point for fun (15), then going to 26 to finish the short course. Then thought may to 16 and cut back; then 17-18-20. At pt 21 I started to cramp and realized I was already at the farthest point from the finish and no choice but to do the whole course.
Originally decided to skip 21 and hadn't decided on the 2nd point to skip. Had trouble looking for 12 and was going to sacrifice that point having lost too much time, but someone else led me into 12 (I was one reentrant early - slopping mapreading). At 20, instead of beelining to 22, I curled futher south to the sewage lagoon and decided I was tiring to take 21 and maybe skip 29.
Started to walk more after 22. Cramping in left hamstring, then right hamstring was bad at the paved road junction SW of 30; stopped for a long time with about 4 separate cars asking if I was OK.
It wasn't pretty, but met the goal - to finish without severe cramping at the end.
Stayed with a pack for about the first 9 controls.
Originally decided to skip 21 and hadn't decided on the 2nd point to skip. Had trouble looking for 12 and was going to sacrifice that point having lost too much time, but someone else led me into 12 (I was one reentrant early - slopping mapreading). At 20, instead of beelining to 22, I curled futher south to the sewage lagoon and decided I was tiring to take 21 and maybe skip 29.
Started to walk more after 22. Cramping in left hamstring, then right hamstring was bad at the paved road junction SW of 30; stopped for a long time with about 4 separate cars asking if I was OK.
It wasn't pretty, but met the goal - to finish without severe cramping at the end.
Stayed with a pack for about the first 9 controls.
Thursday Dec 10, 2009 #
strength/stretching 15:00 [1]
AM - Dog Days inside, 4F outside. Lots of Kenny Baldwin calisthenics - not much stretching.
running/walking 15:00 [2] 2.2 mi (6:49 / mi)
AM - 16 laps around gym (4 intramural basketball courts); figures each lap is about 230m. Wore old Star fencing shoes when I got in the gym (asked not to wear street shoes because of sand and grit).
Tuesday Dec 8, 2009 #
running/walking 35:00 [2] 3.2 mi (10:56 / mi)
shoes: Asics GT-2130
AM - 20 min before Dog Days (Summerfield Hall to 17th/Mass, then back to Robinson. Then 12 laps total indoors.
strength/stretching 15:00 [1]
shoes: Asics GT-2130
Lots of calisthenics led by Kenny, not much stretching.
Sunday Dec 6, 2009 #
strength/stretching 5:00 [1]
dynamic stretching & 2 pull ups at trailhead
running/walking 1:37:00 [3] 8.8 mi (11:01 / mi)
shoes: Vasque Blur
AM - River trails with Raymond Wren and Mike Eglinski. Wore Garmon Forerunner to help map trail network for the city. Did not carry any water. Cool, overcast, 35F. No loop added at far north end.
Lunch afterwards at Einstein's Bagels.
Lunch afterwards at Einstein's Bagels.
Saturday Dec 5, 2009 #
running/walking 1:23:00 [2] 8.8 mi (9:26 / mi)
shoes: Saucony Progrid Ride
AM - ran fro house to Kizer-Cummings to run with Dog Days group.
10 min calisthenics, then ran to 19th & Mass, 19th, Louisiana, Sunnyside, Mississippi, 11th and back to start. then 10 min chat at Garry Gribble's with Trail Hawks, then run home.
10 min calisthenics, then ran to 19th & Mass, 19th, Louisiana, Sunnyside, Mississippi, 11th and back to start. then 10 min chat at Garry Gribble's with Trail Hawks, then run home.
strength/stretching 10:00 [1]
shoes: Saucony Progrid Ride
Thursday Dec 3, 2009 #
running/walking 42:00 [2] 4.54 mi (9:15 / mi)
shoes: Asics GT-2130
AM - drove to Summerfield then ran to 13th & Vermont and back to Robinson Gym.
Then Dog Days workout included 10 laps around gym (2.3K)
Then Dog Days workout included 10 laps around gym (2.3K)
strength/stretching 22:00 [1]
shoes: Asics GT-2130
AM - Dog Days calisthenics led by Kenny again. He's tougher than Red Dog, but that's good. Lots of push ups and lunges.
Tuesday Dec 1, 2009 #
strength/stretching 15:00 [1]
shoes: Asics GT-2130
1st winter Dog Days workout in Robinson Gym. Kenny Baldwin led us, so lots of reps of jumping jacks, toe touches, lunges, pushups, leg lifts and spread'ems. 1st set: 10-11 reps each; then 2 laps, then 15 reps, 5 reps, then 15 again.
running/walking 15:00 [3] 1.8 km (8:20 / km)
shoes: Asics GT-2130
3 x 2 laps between sets of calisthenics (each lap is about 230m); plus 2 loops doing the stairs on the east wall.