Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: MeanGene

In the 31 days ending Jan 31, 2011:

activity

time

miles

running/walking

17:34:30

94.57

152.19

strength/stretching

3:32:00

orienteering

2:50:41

12.82

(13:19)

20.63

(8:16)

39c

skiing &other

25:00

1.35

(18:31)

2.17

(11:30)

Total

24:22:11

108.74

175.0

39c

averages - sleep:7.2

3:14

0:00

» now

Monday Jan 31, 2011 #

6 AM

strength/stretching 5:00 [1]
slept:7.0

dynamic stretching

running/walking 30:00 [2] 3.25 mi (9:14 / mi)
shoes: Brooks Ghost3-2010

Ran in neighborhood north of Peterson and back home by Deerfield. Felt pretty good. I'm beginning to like running with walk intervals on weekends

Sunday Jan 30, 2011 #

running/walking (w) 1:10:00 [1] 4.0 mi (17:30 / mi)
shoes: Vasque Blur

A long run yesterday meant I should have a rest day - so easy walk on the Clinton Lake spillway bike bath. Also did some marking of the mile markers for the Dam Run course (stopped the watch each time paced off each mile marker spot). Walked further than I wanted. I ran the 5 miles last time. I wanted about 3 miles today, so took a short cut to save a little distance. Didn't want to race an orienteer course today nor deal with the snowy fields, but missed the PTOC crowd.

Saturday Jan 29, 2011 #

6 AM

running/walking 1:29:52 [2] 8.68 mi (10:21 / mi)
shoes: Brooks Ghost3-2010

a couple of leg swings for warmup, then out the door at 5:50 am to do first Galloway long run (run 4min, walk 1 min). Did that for the first 2-3 miles, then walked in 45 sec after each 5 min watch warning. Thought about ditching the 2nd water bottle (with water) at Kizer Cummings parking lot, but kept it along with the gatorade in the bottle on the hip-pack. Then ran to Haskell (Kiowa & E Perimeter Rd), and back via Learnard to Kizer Cummings. Then 5 min Dog Days stretchingds before next run.

strength/stretching 6:00 [1]

running/walking 1:10:11 [2] 7.18 mi (9:46 / mi)
slept:7.75 shoes: Brooks Ghost3-2010

Red Dog it would be about 3 miles (round trip) when he said to go run the (Burroughs) trail to the cemetery (at Haskell). It would have been 6 mi. I turned around at 23rd St to make it 5 mi for the Dog Days run, then went home. For these 7 miles I ran 1 mile and walked 1 min for each mile. Tired at the end, but no cramping. Was looking for a portajohn or restroom the last 3 miles, but manage to make it home. Emphasized drinking my gatorade and water - 1 1/2 bottles total.

Goal was to do 15 miles (run & walk).

Thursday Jan 27, 2011 #

6 PM

running/walking (walking) 46:00 [1] 3.0 mi (15:20 / mi)
slept:7.0 shoes: Brooks Ghost3-2010

Left house at 5:40 pm for walking workout for about 45 min. Temp: 44F. Bike path and sidewalks mostly clear but several spots with standing water. Felt weak and queasy in last 15 min. Had a big lunch, but probably too much coffee and sweets this afternoon. It was a bonk. Went to Peterson & Kasold and back in neighborhood north of Peterson. These walking workouts are tiring.

C • walking 1

Wednesday Jan 26, 2011 #

6 AM

running/walking 40:00 [2] 4.0 mi (10:00 / mi)
slept:7.0 shoes: Brooks Ghost3-2010

Deerfield Hills plus added 2X North Crestline (between Princetin & Peterson) to get up to 4 miles. Temp: 25F.

KU won over a good Colorado team last night - last time in Boulder as CU goes to the Pac-10. Bummer.

Tuesday Jan 25, 2011 #

6 AM

running/walking 15:00 [1] 2.0 mi (7:30 / mi)
shoes: Brooks Ghost3-2010

5:40 am Parked by Allen FH, then jogged over to Mil Sci Bldg to do the 7 pull/chin ups, and ran back to Allen FH, but it was still closed so ran outside a little longer before getting in (along with a large crowd of students ready to camp out for the next men's basketball home game (vs KSU). 15 min run.
Then went in to do the 20 min of Dog Days workout which included 3 laps.

strength/stretching 20:00 [1]
shoes: Brooks Ghost3-2010

Monday Jan 24, 2011 #

6 AM

strength/stretching 5:00 [1]

running/walking 49:39 [2] 5.0 mi (9:56 / mi)
slept:7.0 shoes: Brooks Ghost3-2010

home to 10th & Mass - mostly on surfaces free of snow - some sidewalks snow-packed (200m at most).

C • clear sidewalks 2

Sunday Jan 23, 2011 #

9 AM

running/walking (walking) 48:00 [1] 3.0 mi (16:00 / mi)
slept:8.0 shoes: Brooks Ghost3-2010

Drove to Hillcrest School, then walked across campus, Jayhawk Blvd, to Miss. St Garage and down to Miss. St and back up to Jayhawk Blvd then to Hillcrest. Saucony mittens not warm enough at a walking pace. Windy from the north. 15F.

Saturday Jan 22, 2011 #

running/walking 49:54 [2] 5.0 mi (9:59 / mi)
slept:8.0

Drove to Clinton Lake Corps Office, parked, than ran on paved bile path to Arboretum, continued on Speicher Rd almost to ballpark entrance, then turned around. Path was plowed, snow-free. Temp about 30F. Every 5 min, took 1 min walk when not running. Not sure what interval I want to use in 2 weeks for the 15 mile run. (5/1 or 10/1)

Thursday Jan 20, 2011 #

6 AM

strength/stretching 25:00 [1]
slept:7.5

dynamic stretching (5 min) before run.
20 min snow shoveling after run and before going to work.

running/walking 43:00 [2] 4.0 mi (10:45 / mi)

Run in the snow (15F) in the dark to 6th & Kasold and back. 6" of snow last night; most of the main streets were cleared and the side streets had at least a set of tire tracks to follow.

Wednesday Jan 19, 2011 #

6 AM

running/walking (walking) 46:00 [1] 3.0 mi (15:20 / mi)
slept:6.0 shoes: Brooks Ghost3-2010

23 min brisk walk to Dillons, then 12 min in store to buy a few groceries, then 21 min back (jogged a few times, but wanted to walk as much as possible). Under dressed for walking (3 layers, Adidas warmup pants too thin and Saucony mittens). Got up at 12 midnight to change Dee's ice bottles in the ice machine (for her recovery from knee surgery)

strength/stretching 30:00 [1]

6 pm - shoveled snow from driveway and sidewalk

Tuesday Jan 18, 2011 #

6 AM

running/walking 30:00 [1] 3.0 mi (10:00 / mi)
slept:6.5 shoes: Brooks Ghost3-2010

drove to Allen FH to find it locvked, so ran to Mil Sci Bldg and did 7 chin/pull ups, then back to AFH. Still locked, so 10 more min running outside.

Then Dog Days workout: sets of 5 various drills, 1 lap, then sets of 10 & 1 lap, then 15 & 1 lap.
4 laps each with 1 set of stairs (lvl 1 to 3) & 1 more for total of 8 lpas in AFH.
Parked in the garage as it was snowing this morning (lightly).

strength/stretching (Dog Days) 23:00 [1]
shoes: Brooks Ghost3-2010

Monday Jan 17, 2011 #

9 AM

running/walking (walking) 47:00 [1] 3.0 mi (15:40 / mi)
shoes: Brooks Ghost3-2010

OK, the Galloway training method has begun - 47 min walking at a 16 min/mile pace. It felt good to work out the aches from Sat's half marathon. It's supposed to be walking or cross training. Some day I'll get back on the bike.
Should I put this "walking" under "running:" or "skiing & other"? Not sure if I want to create a new category. Hate to lose track of the few hours of skiing noted per year. [OK, it's "running" - it's walking I do when I cramp up at the end of those marathon races.]

Sunday Jan 16, 2011 #

Note
(rest day)

all day bus trip to Lincoln, NE to watch the women's KU-NU basketball game. KU didn't play well but got it into overtime before losing. Rest day - 8 hr training in a sitting position. But did read up on Galloway's book on marathon training.

Saturday Jan 15, 2011 #

11 AM

running/walking warm up/down 20:00 [1] 1.0 mi (20:00 / mi)
shoes: Brooks Ghost3-2010

dynamic stretching and easy jogging with backpack until the last minute before the start (backpack transported to the finish).

running/walking race 1:53:21 [4] 13.1 mi (8:39 / mi)
slept:8.0 shoes: Brooks Ghost3-2010

Topeka to Auburn Half Marathon. Temp: 29F, slight wind from the N, sunny. Road surface - clear and snow packed on some city streets and most of 4 miles of gravel. Season opener for the MARA Grand Prix Series. First mile at 8 min, thought I'd pick up the pace and mile 2 was 16:10. Having not done a lot of training it was all I could do to maintain about a 8:20 pace for most of the way. Had to stop and walk at about mile 12 again. Took a water bottle filled with Gatorade and drank lots this time. Took a Hammer Gel at Mile 7. Finished without severe cramping so a successful day and the realization it's another year and accept the new slower pace.

Friday Jan 14, 2011 #

6 AM

strength/stretching 5:00 [1]

dynamic stretching

running/walking 23:00 [1] 2.3 mi (10:00 / mi)
slept:6.75 shoes: Brooks Ghost3-2010

easy run before tomorrow's half marathon. 18F, much better than -10.

Thursday Jan 13, 2011 #

strength/stretching 25:00 [1]
slept:6.0

stretching exercises at home. Minus 10 degrees this morning.

Thought about running after work. Just a thought. . . Had to take Harmon to the vet, OK after throwing up in the morning - just an upset stomach.

Tuesday Jan 11, 2011 #

6 AM

strength/stretching 20:00 [1]
slept:7.0

8F outside after 5" of snow yesterday. Wimp city, so stayed home and did stretching exercises and tried 5 of 6 yoga positions from Runners World. It's amazing just standing in a yoga position for just 20 sec is enough to start warming up the body. Stayed up late again with Stieg Larsson's trilogy. Orienteers in a best seller novel, how cool.

6 PM

skiing &other (XC ski) 25:00 [2] 1.35 mi (18:31 / mi)

Not liking the cold, but after work decided I needed to log in a "skiing" workout on Attackpoint. You just don't do this too often in Kansas. When to the Hallmark field by the house and set a 125m track and skiied up and down 4x. Not pretty, but it got dark so less likely the evening traffic on N. Iowa may have missed me. Upper body work as I poled a lot. Hardly any glide - the wax must be 5 years old. Old red Bonna skis with the 3-pin bindings. Old worn out ski gloves (I think I got those at Telemark, WI) hardly provided adequate cover. Glad I went out.

Sunday Jan 9, 2011 #

1 PM

running/walking warm up/down 15:00 [1] 1.0 mi (15:00 / mi)
shoes: Innov8 Oroc 340

easy jogging and dynamic stretching

orienteering 50:00 [4] *** 4.0 mi (12:30 / mi)
18c shoes: Innov8 Oroc 340

Score O at Shawnee Mission Park, 1 hour time limit. Messed up on the first 2 controls then assumed I won't have time to find all 24 controls and skipped the ones at the SW-most area and got lazy left off 4 more in the middle of the map. Had 11 minutes left when I got back to the finish and just stopped. Temp: 20F, sunny, wore woolen gloves which were just right today.

orienteering warm up/down 15:00 [1] * 1.0 mi (15:00 / mi)
3c shoes: Vasque Blur

marker pickup - forgot I was going to help with marker pickup and changed clothes. Bu t was able to jog to the three closest controls without getting more stick tights and sweaty again.

Saturday Jan 8, 2011 #

running/walking (Dog Days) 35:00 [3] 4.0 mi (8:45 / mi)
slept:7.0 shoes: Brooks Ghost3-2010

5 min stretching, dynamic leg swings and a few calisthenics, then run freom J&S Coffee with Dog Days group to Wakarusa & Bob Billinbg Pkwy, took trail to Langston Hughes and Geo Wm Way and back on 6th to J&S. Ran with Rod Moore - a newcomer to Dog Days the last two years - we kept a good pace. Also ran with Phil Hrenchir for first mile - that was at tempo.
Temp: about 20F.

Thursday Jan 6, 2011 #

6 AM

running/walking 28:00 [2] 3.0 mi (9:20 / mi)
slept:7.0 shoes: Brooks Ghost3-2010

5 min dynamic stretching at home, then ran to Allen FH (detouring to Mil Sci Bldg for 7 pull/chin ups).
Then Dog Days work out of calisthenics and stretching including 3 lapsof various drills (skipping, side shuffle, waddle walks). Skipped last 4 laps to run home.

strength/stretching (Dog Days) 20:00 [1]
shoes: Brooks Ghost3-2010

running/walking 25:00 [2] 2.5 mi (10:00 / mi)
shoes: Brooks Ghost3-2010

run back home

Tuesday Jan 4, 2011 #

6 AM

strength/stretching 3:00 [1]

just leg swings (dynamic stretching at home)

running/walking 28:00 [2] 3.0 mi (9:20 / mi)
slept:7.75 shoes: Brooks Ghost3-2010

Run from Allen FH to Mil Sci bldg (7 chin/pull ups), up to Oread Inn, down 12th, Vermont, 15th & Mass, Vermont to 17th, Sunnyside to Allen FH.

strength/stretching (Dog Days) 20:00 [1]
shoes: Brooks Ghost3-2010

1st Dog Days workout for 2011 - calisthenics and stretching

running/walking 9:00 [3]
shoes: Brooks Ghost3-2010

5 laps on level 2 then stair climbing each lap after the 1st one.
Lap 1 - 1 flight of stairs, Lap 2, 2 flights, Repeat laps 1 & 2 but taking every other step climbing. At tempo last 3 laps

Sunday Jan 2, 2011 #

9 AM

strength/stretching warm up/down 5:00 [1]
slept:8.0

Drove to the Clinton Lake Corps office. Did dynamic stretching.

running/walking 46:11 [2] 4.05 mi (11:24 / mi)
shoes: Innov8 Oroc 340

Ran through nature trail and left bike trail at first lake inlet and ran paved road to the start o Mary's 10K training course, dropped off my backpack with the extra water bottle, then ran to west end boat ramp, then cut up through campground #3 and back to start. Just a long warm-up run. Tried to not go too fast.

orienteering 1:45:41 [3] *** 7.82 mi (13:31 / mi)
18c shoes: Innov8 Oroc 340

Clinton State Park with very old map, but only minor changes in a few spots. This was Mary's 10K course, which I will treat as a test loop.
Ran at race pace at first and tried to slow it down. Then towards the end slowing down was a necessity. Didn't stumble like I do when running the trails. More a 4 effort at first then slowed, so a 3 effort overall. Will test run this again with a shorter warmup. Temp: 20F, sunny, wind from S. Wore the mittens Dee gave me for Christmas. Kept my finger warmer than anything I've every had (they were all gloves). Discovered I normally use my first two fingers and thumb to fold and hold the map, so had to adjust to the mittens.
Took Hammer Gel before and a PowerAde gel after the O'. Should have brought a 3rd gel pack.

At least I've got 2 training days in before the PTOC season opener at Shawnee Mission Park next weekend.

running/walking warm up/down 37:22 [1] 2.51 mi (14:53 / mi)
shoes: Innov8 Oroc 340

Plan was to run back, but legs began to cramp after .6 miles, so walked most of the way back, jogging only a few times. Time on my feet was more important to getting cramps trying to rush back.

Drank water and took a S-Cap at home, then Advil. Wore compression socks rest of the day.

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