Training Log Archive: MeanGeneIn the 31 days ending Oct 31, 2010:
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| 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 | Sa | Su | |||||||||||||||||||||||||||
Sunday Oct 31, 2010 #
9 AM
strength/stretching 5:00 [1]
shoes: Vasque Blur
dynamuc stretching & 6 pullups
running/walking (trail run) 1:23:00 [1] 8.2 mi (10:07 / mi)
slept:8.0 shoes: Vasque Blur
Ran the river trails today. At the turn around (did go to the point, but didn;t comment on how high the water was - forgetting the tradition), then just stubbed by toe up a short hill and started cramping in my left hamstring. Manage to fight it off. Thought about going immediately tothe levee and getting back that way. But stayed on the trail to cross the remnant of the old ox bow lake, then cut to the levee. Temp: 50s, 2 layers going out including the new Adidas pants, but it warmed up and took off the long sleeve and the cotton gloves. Tired and still not fully recovered from last weekend's half marathon. Kept thinking "when is this run going to end?" The miles took forever.
6 more pull-chin ups at end of run. The chin bars are inviting at the trailhead. I firmly believe the arm and shoulder strength helps in the later stages of any long run/race.
Drank Gatorade at home and took a S-Cap later. Need to lay off so much coffee drinking.
6 more pull-chin ups at end of run. The chin bars are inviting at the trailhead. I firmly believe the arm and shoulder strength helps in the later stages of any long run/race.
Drank Gatorade at home and took a S-Cap later. Need to lay off so much coffee drinking.
Friday Oct 29, 2010 #
6 AM
strength/stretching 20:00 [1]
slept:8.0
Jones stretching exercises plus shoulder band stretches
Wednesday Oct 27, 2010 #
Note
(sick) (rest day)
sniffles and running nose - using half a box of kleenex throughout day at work.
Tuesday Oct 26, 2010 #
6 PM
strength/stretching (Dog Days) 16:00 [1]
shoes: Brooks Ghost3-2010
Drove to Robinson fields. 8 min stretching on own after checking in. Went to the lawn for the first time this season. Flat, short grass, dry. Also worn two shirts and long pants - very breezy. Then did 8 min Dog Days workout.
running/walking 23:00 [2] 2.5 mi (9:12 / mi)
(sick) shoes: Brooks Ghost3-2010
from Robinson up Naismith, then across campus to Docking Fountain and back.
Stopped by Mil Sci Bldg to try 6 chin/pull ups, then back to finish. Very sluggish and was supposed to be an easy run, but a little harder because of the hill.
Then allergies hit hard when I got home at 7 pm and had running nose and sneezing for 24 hours. Zyrtec didn't seem to help much. Others in town suffering, too.
Stopped by Mil Sci Bldg to try 6 chin/pull ups, then back to finish. Very sluggish and was supposed to be an easy run, but a little harder because of the hill.
Then allergies hit hard when I got home at 7 pm and had running nose and sneezing for 24 hours. Zyrtec didn't seem to help much. Others in town suffering, too.
Sunday Oct 24, 2010 #
Note
slept:10.0 (rest day)
Yes 10 hours in bed, but a sleepless night from the hard run. No problems with the car on the return. Mostly overcast until we hit KC.
Plan this week - rest like I had finished a marathon as both hamstrings a bit tender and achy.
Plan this week - rest like I had finished a marathon as both hamstrings a bit tender and achy.
Saturday Oct 23, 2010 #
7 AM
strength/stretching warm up/down 15:00 [1] 1.0 mi (15:00 / mi)
slept:8.0 shoes: Brooks Ghost3-2010
Mankato Half Marathon:
boarded bus at finish at 7 am to get to start. waited out in the open. Fortunately the rains never came; just light sprinkles off and on. Sat on ground and laid back until about 30 min to go, then 5 min of dynamic stretching and easy jogging. Got to start which was corraled and very narrow so my actual start time was bout a minute back of gun time.
boarded bus at finish at 7 am to get to start. waited out in the open. Fortunately the rains never came; just light sprinkles off and on. Sat on ground and laid back until about 30 min to go, then 5 min of dynamic stretching and easy jogging. Got to start which was corraled and very narrow so my actual start time was bout a minute back of gun time.
running/walking race 1:40:27 [5] 13.1 mi (7:40 / mi)
shoes: Brooks Ghost3-2010
2000 runners for an inaugural event and a very well organized race. 15 15 min before start decided just needed the runLawrence tank top as the was much warmer than the day before (58 vs 39 on Fri).
People just chatting away, so didn't hear the start. Dodging people left and right for about the first 1.5 miles, even on the long (& wider) stretch going south on Monks Ave. Saw Dee ahead of me after rounding the 2nd corner (she got into the starting corral much earlier), said hi and felt good to go at a faster pace already. 7:37 first mile - pretty much what I had hoped and felt easy. Saw the vet carrying the American flag and didn't catch up to him until the marathon/half split. Thanked him for his service and for what he was doing. He was going the whole 26.2.
Halfway split ws 49:31. 2nd half was 50:58. Not a negative split but given the two steep downhills around mile 5, it was about as near a perfect pace as I've ever done. Cramping in the hamstrings came up at 12 miles and even stopped once (see GarminConnect) but that only cost me about 15 sec. Ended up cruising easy to the finish. Huge crowds everywhere and at the finish. Dee's sisters were there and waved. Ended up 1st in the M60-69s edging out 2nd by 2 sec. Dee raced hard and tested her knee (may have a check for a miniscus tear this week), but she won by 30 min!
Total of 4 finishers from Kansas - 3 from Lawrence and the 4th had lived in Lawrence until recently.
People just chatting away, so didn't hear the start. Dodging people left and right for about the first 1.5 miles, even on the long (& wider) stretch going south on Monks Ave. Saw Dee ahead of me after rounding the 2nd corner (she got into the starting corral much earlier), said hi and felt good to go at a faster pace already. 7:37 first mile - pretty much what I had hoped and felt easy. Saw the vet carrying the American flag and didn't catch up to him until the marathon/half split. Thanked him for his service and for what he was doing. He was going the whole 26.2.
Halfway split ws 49:31. 2nd half was 50:58. Not a negative split but given the two steep downhills around mile 5, it was about as near a perfect pace as I've ever done. Cramping in the hamstrings came up at 12 miles and even stopped once (see GarminConnect) but that only cost me about 15 sec. Ended up cruising easy to the finish. Huge crowds everywhere and at the finish. Dee's sisters were there and waved. Ended up 1st in the M60-69s edging out 2nd by 2 sec. Dee raced hard and tested her knee (may have a check for a miniscus tear this week), but she won by 30 min!
Total of 4 finishers from Kansas - 3 from Lawrence and the 4th had lived in Lawrence until recently.
Friday Oct 22, 2010 #
8 AM
strength/stretching 4:00 [0]
dynamic stretching
running/walking 43:00 [1] 4.0 mi (10:45 / mi)
shoes: Brooks Ghost3-2010
Easy jog with Dee to Sibley Park to see where it was flooded earlier this summer and to test Dee's knee. 39F, sunny. Dee's idea running weather.
Thursday Oct 21, 2010 #
Note
(rest day)
Drive day from Lawrence to Mankato - with a 4 hour delay in Liberty (MO) when we cracked the radiator - steam coming out from under the hood - not smoke like 30 years ago in the Gremlin on an O' trip to Michigan, but steam. We were SO fortunate to pull off the main road in the shopping centers and then spotted the NTB store (National Tire and Battery) - Lifted the hood and steamed poured out the top of the radiator like a teapot. But got great help - took the car in said we needed a new radiator, found one in 30 min and installed in about hour. We were so fortunate. Anywhere else could have been the end of the engine and the car. After the fix it came out to be a great weekend.
Tuesday Oct 19, 2010 #
6 AM
running/walking 20:00 [1] 2.0 mi (10:00 / mi)
slept:7.5 shoes: Brooks Ghost3-2010
Drove to Summerfield, did 6 pullups, then ran to Oread Inn and back to Jayhawk Bookstore before going to Dog Days.
strength/stretching (Dog Days) 16:00 [1]
shoes: Brooks Ghost3-2010
running/walking hills 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Brooks Ghost3-2010
From Robinson fields to Naismith up to Jayhawk Bookstore, down E side of Lindley to Wescoe service road, repeat circuit around Lindley, then back to car and drove home. Ran hard ("4" effort) on the uphill to the bookstore.
Sluggish in run before the Dog Days workout, felt better at end.
Sluggish in run before the Dog Days workout, felt better at end.
Monday Oct 18, 2010 #
Note
(rest day)
Sunday Oct 17, 2010 #
Note
(rest day)
Dee and I went to the Baldwin Maple Leaf Festival - quite a bit of walking and saw a lot of well done quilts on display. Bumped into a bunch of running friends.
Saturday Oct 16, 2010 #
7 AM
strength/stretching 15:00 [1]
slept:7.0 shoes: Brooks Ghost3-2010
5 min dynamic stretching at home, before going on run.
10 min with Dog Days group at Kizer Cummings parking lot.
10 min with Dog Days group at Kizer Cummings parking lot.
running/walking 1:25:00 [2] 9.0 mi (9:27 / mi)
shoes: Brooks Ghost3-2010
From house to Pinckney School (7 chin-pull ups), then to Kizer Cummings lot (3 min). Then the Dog Days stretching. Then run to High Pointe Apts and back to downtown (3.2 mi). Ran with LaRisa Chambers Lochner most of the way - needed to explain who Glenn Cunningham was since she's from Elkhart. Ran through the alley in back of 818 Arkansas, where we used to live. Then chatted with Kristi Kennedy who was our neighbor back then (20+ years ago).
Final run home (2.8 mi) went by farmers market to see if Damon was there (buying hot peppers, didn't see him) then ran home with a stop at CLinton Park (7 pull-chin ups) and then stopped to chat with Lori Lange for about 10 min - while my GSP was still going.
All times for today's workout adjusted as I did a poor job (again) of stopping & starting up between rest intervals.
Taper week before the Mankato run next week.
45F & sunny - great weather!
Final run home (2.8 mi) went by farmers market to see if Damon was there (buying hot peppers, didn't see him) then ran home with a stop at CLinton Park (7 pull-chin ups) and then stopped to chat with Lori Lange for about 10 min - while my GSP was still going.
All times for today's workout adjusted as I did a poor job (again) of stopping & starting up between rest intervals.
Taper week before the Mankato run next week.
45F & sunny - great weather!
Thursday Oct 14, 2010 #
6 AM
strength/stretching warm up/down 7:00 [1]
dynamic stretching and tried on new shoes and compression socks.
After run, did planks (front and 2 sides).
After run, did planks (front and 2 sides).
running/walking 46:53 [3] 5.0 mi (9:23 / mi)
slept:7.0 shoes: Brooks Ghost3-2010
Ran to downtown (10th & Mass) and back. Using the Petzel head lamp occasionally. Temp: about 45F - nice with one long sleeve shirt, but wore gloves. Compression socks are a lot like my old orienteering shoes (with the rubberized shin) - just a little tighter, but comfortable.
Threw in a few speed spurts on 5th and 4th streets on way back.
Threw in a few speed spurts on 5th and 4th streets on way back.
Tuesday Oct 12, 2010 #
6 AM
running/walking 25:00 [3] 2.6 mi (9:37 / mi)
shoes: Asics Cumulus II
Ran to Robinson. 7 pull-chn ups at MSB.
strength/stretching (Dog Days) 12:00 [1]
shoes: Asics Cumulus II
Calisthenics briefly before jogging over to LHS track (1 lap), then sneaked out to run back home.
running/walking 30:00 [3] 3.2 mi (9:22 / mi)
shoes: Asics Cumulus II
from LHS track back via KANU and home.
Sunday Oct 10, 2010 #
8 AM
biking (road bike) 1:57:00 [3] 29.0 mi (14.9 mph)
slept:7.0 shoes: Shimano (bike)
Decided at the last minute to sign up and ride the Octoginta. Dee was doing the 40 mile loop and since it went through Eudora, I saw I could head back home from there and make it about a 20 mile ride (29 including from and back) - appropriate for my biking fitness and the day after the 14 miler.
Met up along with Dee with Grover Everett, Bob Hunter, Dave Gardner and Rick Hermesch. Went out and followed Dave and Rick, then on K32 just before the Sunflower sag (scrambled eggs and French toast and juice -hugely popular sag for all these years) got on a wheel of a tandem. Before then I was just being careful not to cause an accident and just getting use to riding in close quarters again. Climbing up at the srat of the west end of K32 so the long line of cyclists. So cool! I then missed those biking days. The whirl of the wheels was familiar. The clackity and creaking noise of carbon fiber is still new to me.
Said goobye to Dee and Bob as then went further on the 40 mile loop. Sore butt before getting the Lawrence cemeteries was a sign I made the right choice to not over do it. Pleasant fall day for a ride.
Met up along with Dee with Grover Everett, Bob Hunter, Dave Gardner and Rick Hermesch. Went out and followed Dave and Rick, then on K32 just before the Sunflower sag (scrambled eggs and French toast and juice -hugely popular sag for all these years) got on a wheel of a tandem. Before then I was just being careful not to cause an accident and just getting use to riding in close quarters again. Climbing up at the srat of the west end of K32 so the long line of cyclists. So cool! I then missed those biking days. The whirl of the wheels was familiar. The clackity and creaking noise of carbon fiber is still new to me.
Said goobye to Dee and Bob as then went further on the 40 mile loop. Sore butt before getting the Lawrence cemeteries was a sign I made the right choice to not over do it. Pleasant fall day for a ride.
Saturday Oct 9, 2010 #
6 AM
running/walking 2:16:01 [3] 14.42 mi (9:26 / mi)
shoes: Asics Cumulus II
6:30 am - ran to 7th & Arkansas, then followed most of the Nash Dash 10K course (up 11th to W Campus Rd, wound through West Hills area, then on campus, down 12th by Oread Inn) and straight to Dog Days group at 9th & Vermont. Pushed pace going to downtown (about 9 min pace, best split at 8:16). Short set of calisthenics, then easy jog (3 mi at about 10:20 pace) to 19th & Mississppi (Bev Gardner's garage sale) and back to 9th & Vermont. Then home to 7th Ark first, then back downtown and took in Burcham Park to see the boathouse and then home (about a 9:20 pace).
Nice fall weather.
Nice fall weather.
strength/stretching (Dog Days) 5:00 [1]
easy stretching at Kizer Cummings parking lot.
Passed up the 30 mi bike ride today (Octoginta Saturday) - being cautious before Mankato Half Marathon on the 23rd
Passed up the 30 mi bike ride today (Octoginta Saturday) - being cautious before Mankato Half Marathon on the 23rd
Thursday Oct 7, 2010 #
6 AM
strength/stretching (Dog Days) 22:00 [1]
just leg swings and sumo squats for dynamic stretching before run (3 min), and 19 min at Dog Days.
running/walking 31:00 [2] 4.0 mi (7:45 / mi)
shoes: Asics Cumulus II
ran to stadium, up Miss., then across campus back to Naismith, to MSB (7 chin/pull ups), then to Sunnyside & Sunflower before doing Dog Days work out.
running/walking 28:48 [2] 3.2 mi (9:00 / mi)
shoes: Asics Cumulus II
ran back via Naismith & Emery Rd
Wednesday Oct 6, 2010 #
Note
(rest day)
thought about doing the 8 miles, but rest was best idea.
Tuesday Oct 5, 2010 #
6 AM
strength/stretching warm up/down 4:00 [1]
dynamic stretching
running/walking 28:30 [2] 2.7 mi (10:33 / mi)
shoes: Asics Cumulus II
run from home to Computer Center field, no pullups.
Wore pants and 2 layers of shirts - first cool morning. . . . and gloves
Wore pants and 2 layers of shirts - first cool morning. . . . and gloves
strength/stretching (Dog Days) 20:00 [1]
Calisthenics & stretching
running/walking 28:50 [2] 2.7 mi (10:41 / mi)
shoes: Asics Cumulus II
run home (via Emery Rd - going to campus earlier came upon a woman unloading her car and going into her apartment - a lone runner at 5:30 can seem suspicious, so opted to take another route).
Monday Oct 4, 2010 #
Note
(rest day)
Sunday Oct 3, 2010 #
8 AM
strength/stretching warm up/down 7:00 [0]
dynamic stretching
running/walking race 1:20:35 [4] 9.4 mi (8:34 / mi)
shoes: Vasque Blur
Sandrat Trail Run - 3rd M60-69. Stayed behind Steve Sell and Sophia Wharton pretty much out to the turnaround at Rock Creek, then Steve pulled away. Figured if I tried to pass Sophia, I'd be overworking and probably end up cramping up and walking later, like last weekend. So smartly stayed behind her and finished in good running form. This was supposed to be not a hard day. Didn't race all out I thought, but it was a good effort.
Saturday Oct 2, 2010 #
8 AM
running/walking warm up/down 15:00 [1]
shoes: Asics Cumulus II
5 min dynamic stretching, then ran the 1 mile fun run loop before the race.
running/walking race 22:08 [5] 3.1 mi (7:08 / mi)
shoes: Asics Cumulus II
SMA Race-n-Roll 5K in Roeland Park, KS. Stayed with Jane Tompkins-Lundgren, Karen Hyde and another guy for the first mile. Jane had the better pace and stayed with her until 1/2 mile to go. Paced her in, but another guy I wasn't sure was in my age group wanted to pass and I had to take off about 300 m from finish.
Pretty good run considering it took the whole week to recover from the 25K trail run. 3rd in M60.
Course was not USATF certified and some runners thought it was long. But, it was a pleasant course through a nice neighborhood.
Pretty good run considering it took the whole week to recover from the 25K trail run. 3rd in M60.
Course was not USATF certified and some runners thought it was long. But, it was a pleasant course through a nice neighborhood.