Training Log Archive: MeanGeneIn the 31 days ending Jul 31, 2012:
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Tuesday Jul 31, 2012 #
Note
(rest day)
Went to work early to wrap things up before vacation. Had laptop computer checked UNI. Everything seems OK.
Sunday Jul 29, 2012 #
7 AM
running/walking long 2:05:00 [2] 11.4 mi (10:58 / mi)
slept:7.0 shoes: Mizuno Wave Rider 15
Didn't get much sleep staying up late Fri to catch the end of the Olympics opening ceremony, then up early Sat. to help with The Merc 5K and spent all morning and afternoon compiling the results from the 5K - they rented the runLawrence club equipment and did the old fashion tear tag and post on poster board system. I volunteered to put the results together for the web. Misreading a couple of numbers took so long to clean up my mistakes. Finally took a 2 hour name in the evening. Still stayed up til 11 pm to work on the photos. So. . . I wasn't to perky waking up at 6:20. Ate a bagel, then with the 2 water bottles with ice cubes took off for the river trails and took Mike's bike O map to do some map reading.
Started to read the map way too early (just singe track trails but couldn't make sense of the subtle turns. Once at the finish triangle took the course in reverse order and just training on the basics - pace count, thumbing to keep track, recognize how the turns look on the map and on the trail. total time with map:L 1 hr 30 min.
Over did the distance - walked the full last mile. Did a lot more walk breaks after 12 miles.
Started to read the map way too early (just singe track trails but couldn't make sense of the subtle turns. Once at the finish triangle took the course in reverse order and just training on the basics - pace count, thumbing to keep track, recognize how the turns look on the map and on the trail. total time with map:L 1 hr 30 min.
Over did the distance - walked the full last mile. Did a lot more walk breaks after 12 miles.
orienteering 1:30:00 [2] ** 6.0 mi (15:00 / mi)
Thursday Jul 26, 2012 #
6 AM
strength/stretching (Dog Days) 30:00 [1]
Wore a pink shirt (Red Dog's request for cancer awareness) to at Dog Days - drove to workout, did the exercises, listened to Hank Booth's talk, watched the women's basketball team run stadium steps, did a few cross field drills, then home. Light rain last night cooled things off.
Wednesday Jul 25, 2012 #
6 AM
running/walking 32:00 [3] 2.9 mi (11:02 / mi)
slept:6.75 shoes: Brooks Ghost 3-tielace
stadium to Pinckney (8 chin/pull ups), then up Miss. to campus and to Mil Sci bldg (8 pull/.chinups) and hurriedly back to car and stadium. Workout was outside the stadium to day as football team was working out in the stadium. The team dressed funny - short shorts, med scrubs and otehr goofy garb - team building. The Dog Dayers cheered them on as they got out of the football bldge going to the stadium.
strength/stretching (Dog Days) 10:00 [1]
calis & stretching, then about a third of a mile jog around parking lot and brief announcements.
running/walking hills 20:00 [3] 1.2 mi (16:40 / mi)
Campanile hills: up to 1st light pole and back, then to 2nd pole and back, 3rd, 4th, then to campanile, then down and ran in X-zone parking lot (S side of practice fields, then east side, and back to car and home.
Tuesday Jul 24, 2012 #
6 AM
running/walking (walking) 29:00 [1] 2.0 mi (14:30 / mi)
slept:7.25 (rest day) shoes: Adidas SNOVA Glide 4M
Walk to Kasold & Peterson and back.
Monday Jul 23, 2012 #
6 AM
running/walking 25:14 [2] 2.6 mi (9:42 / mi)
slept:6.75 shoes: Adidas SNOVA Glide 4M
5:30 - house to Pinckney (7 chin/pull ups), then to stadium + 300m. Stayed up late watching the WC women's relay - at least Ali Crocker's amazing run
strength/stretching (Dog Days) 28:00 [1]
Dog days workout - the check-in people clappered me for getting my 20 days. I won't count the days any more this yer. Dynamic stretching on my own before Kenny Baldwin led us in drills. Red Dog is still at Tan-Tar-a.
running/walking 26:04 [2] 2.84 mi (9:11 / mi)
shoes: Adidas SNOVA Glide 4M
Did 1 of the 4 laps Kenny wanted us to do around the track, then headed home (5 pull-chin ups at Pinckney). At tempo along Iowa (I go faster when crossing and going along Iowa & McDonald Dr. when there's traffic). Another day off from work (doctor's appt this afternoon).
Sunday Jul 22, 2012 #
8 AM
biking warm up/down (mtn bike) 25:00 [1] 2.4 mi (5.8 mph)
slept:7.5
7:30 am - Drove to Kaw River trails parking. easy ride on trails to get used to a mountain bike again. 5 pullups at chin bar. Then waited for Fritz and Mike to arrive
orienteering (bike O) 1:46:00 [2] ** 11.3 mi (9:23 / mi)
Mtn bike O - Mike produced a new bike O map of the river trails. We abided by the rules to not go in the wrong direction on the single tracks. Did not find my bike O map holder, so just carried the map in my pocket. Mike, Fritz and I took turns going to controls (no markers, just locations on the map - which was good to try to figiure what was on the map. My mtn bike should have a shorted handlebar stem - way too long. Never changed after Mike Fine sold the bike to me.
Neck was stiff at the end from the overreach on the handlebars. Back of my left thumb kept hitting the index shifter - don't recall having the problem before. Should be the bike to the shop.
Neck was stiff at the end from the overreach on the handlebars. Back of my left thumb kept hitting the index shifter - don't recall having the problem before. Should be the bike to the shop.
Saturday Jul 21, 2012 #
running/walking (Dog Days) 36:32 [2] 4.0 mi (9:08 / mi)
slept:7.5 shoes: Mizuno Wave Rider 15
Dog Days #20 - but only the 4th Sat. Dog Days - so no shirt this year for the Sat. series. But qualified for the 20-day shirt (for all DDs).
Lied Center to Murphy Hall, Jhk Bkstore, Jhk Blvd, Indiana, 9th,. Miss., Mem Dr., Murphy Hall and back up Irving Hill Rd.
First day in new shoes. Didn't calculate how early I needed to get up to do a longer run, so just drove over.
Lied Center to Murphy Hall, Jhk Bkstore, Jhk Blvd, Indiana, 9th,. Miss., Mem Dr., Murphy Hall and back up Irving Hill Rd.
First day in new shoes. Didn't calculate how early I needed to get up to do a longer run, so just drove over.
Thursday Jul 19, 2012 #
6 AM
running/walking 28:00 [2] 2.5 mi (11:12 / mi)
slept:7.0 shoes: Brooks Ghost 3-tielace
Ran to stadium, 5 pullups at Pinckney. Very sliggish the first mile.
Thundering and raining over night - a surprise rain -nice but kept me awake.
Thundering and raining over night - a surprise rain -nice but kept me awake.
strength/stretching (Dog Days) 15:00 [1]
Dog Days #19 - calisthenics & stretching.
running/walking 7:32 [4] 1.0 mi (7:32 / mi)
shoes: Brooks Ghost 3-tielace
Red Dog had us do a 1 mile TT - 2:16 the first lap, then decided I didn't want to go over 8 min. today. Sped up the 2nd lap and kept effort up. I think 880 was 4:05. Finished in 7:38.
running/walking 24:00 [2] 2.4 mi (10:00 / mi)
shoes: Brooks Ghost 3-tielace
Jogged home.
Tuesday Jul 17, 2012 #
6 AM
running/walking 19:00 [2] 1.6 mi (11:52 / mi)
shoes: Brooks Ghost 3-tielace
stadium to Pinckney (7 chinups) and back - easy
strength/stretching (Dog Days) 35:00 [1]
Dog Days #18 - calisthenics and cross field drills
Monday Jul 16, 2012 #
Note
(rest day)
of course
Sunday Jul 15, 2012 #
6 AM
biking (road bike) 4:24:00 [2] 61.0 mi (13.9 mph)
slept:7.0 shoes: Shimano (bike)
Lizard Under the Skillet metric century. Drove to Broken Arrow Park as I wanted to try to do the full rout this year in spite of even less training miles this summer. Official start times were 6 am to 8 am; I was able to get away at 5:45 - just enough morning light without having to use a headlight; did switch on the tail light. Basic plan, go easy and alone as much as possible and stop at every sag station. I prefer to ride alone. Local racer and bike shop owner, Dan Hughes, was to first group to pass me. He encouraged me to join the peleton. Smartly declined. First 2 hours was about 72F - actually felt very cool the first hour. Screamed down the Baldwin Hill without braking, but didn't stay in a tuck the way - never went so fast on the new bike.
Total ride time: 3:50
Garmin stats
Total ride time: 3:50
Garmin stats
Saturday Jul 14, 2012 #
Note
(rest day)
Took photos at the Eudora Horsethief Run (5K). Dee ran and took 3rd female masters. Haven't figured out how to focus the new camera - about half of the shots were out of focus.
Thursday Jul 12, 2012 #
6 AM
running/walking 19:00 [2] 1.7 mi (11:11 / mi)
slept:7.25 shoes: Brooks Ghost 3-tielace
12th & Miss. to Pinckney, 7 pullups, back to stadium.
strength/stretching (Dog Days) 20:00 [1]
Dog Days #17 - dropped off runLawrence check to Bev.
calisthenics and stretching. Short break and Danny Alfalter was introduced before handing out metl water bottles (Danny is an Army recruiter these days).
calisthenics and stretching. Short break and Danny Alfalter was introduced before handing out metl water bottles (Danny is an Army recruiter these days).
running/walking (Dog Days) 20:00 [3] 1.75 mi (11:26 / mi)
shoes: Brooks Ghost 3-tielace
4 x 200m with calis drill at end (10 pushups, 10 situps, 15 pushups, 10 crunches), then 1 mile on track.
Wednesday Jul 11, 2012 #
6 AM
biking (ro) 1:21:52 [2] 18.85 mi (13.8 mph)
slept:8.0 shoes: Shimano (bike)
Made sure I ate breakfast before going out on the bike ride. Today was the test ride to see if I can handle a longer ride this weekend. Rode to Clinton Lake marina - off the saddle on a couple of hills. No real hard effort to day; just getting in the ride "I'm an ol' man frame-of-minde" so I can finish 40 or 60 miles.
Lost my water bottle from hitting a hole at the South Trafficway overpass & Clinton Parkway bike path. Didn't realize I lost it until I was closer to home. Tried to eat my one Clif Shotblok, but it popped out my mouth before I even took one bite - not good attention to little details.
Also, stopped at the N1500 Rd dip on the bike path to put back the reflective post on the bike path - I guess it may have been removed from the grass fire last weekend and never put back. My civic duty for the morning.
Annual checkup went OK. Doctor didn't think much of my bonk last Sunday. So, it was a hard bonk from not eating breakfast before a bike ride (guess I can not eat and do OK for a long run) doing too much in one week.
Lost my water bottle from hitting a hole at the South Trafficway overpass & Clinton Parkway bike path. Didn't realize I lost it until I was closer to home. Tried to eat my one Clif Shotblok, but it popped out my mouth before I even took one bite - not good attention to little details.
Also, stopped at the N1500 Rd dip on the bike path to put back the reflective post on the bike path - I guess it may have been removed from the grass fire last weekend and never put back. My civic duty for the morning.
Annual checkup went OK. Doctor didn't think much of my bonk last Sunday. So, it was a hard bonk from not eating breakfast before a bike ride (guess I can not eat and do OK for a long run) doing too much in one week.
Tuesday Jul 10, 2012 #
6 AM
running/walking (walking) 15:00 [1] 0.75 mi (20:00 / mi)
slept:7.75 shoes: Brooks Ghost 3-tielace
Parked car on Miss by 12th. Walked up to Spencer Art Museum and took sidewalk around west side of football practice fields back to stadium to start Dog Days.
strength/stretching (Dog Days) 20:00 [1]
Dog Days #16 -
calisthenics & stretching - I tried to take it easy - not a lot of energy.
calisthenics & stretching - I tried to take it easy - not a lot of energy.
running/walking hills 25:00 [2] 2.25 mi (11:07 / mi)
shoes: Brooks Ghost 3-tielace
2 laps on track, then up JRP steps, down to NE corner of Potters and back up again, then to Memorial Drive by campanile and down to stadium for one more lap,
Monday Jul 9, 2012 #
Note
(rest day)
Sunday Jul 8, 2012 #
8 AM
biking (road bike) 1:55:35 [2] 25.6 mi (13.3 mph)
slept:8.0 (sick) shoes: Shimano (bike)
Thought I had a good run yesterday and was in control of the pace so I wasn't wasted at the end. Wanted to do a bike ride today. Headed up and over campus (took emery Rd) then down to Louisiana and all the way to Wells Overlook. Pleasant and easy (Leary Road was closed going west from Louisiana). Crossed US59 (on N1000 Rd) and about a mile west found the county road (E1200) that goes by the Oldfather place. One really steep hill before the corner of N100/E1200) that I managed in my lowest gear and slowest speed. Then Lone Star Rd to turned back at the dam road. Had to gear down very early on the uphill and eventually had to stop, get off and walk. Felt queasy, almost wanted to throw up. At top of hill was able to get on bike and ride again. Then on the slight incline at the Clinton Parkway T felt queasy again. Every uphill after that had the queasy feeling like I wasn't getting blood to my head. Sign that I'm overtrained? Or am I sick. Better see the doctor this week. So, not a pleasant ride.
Took a couple of naps later in the day. Just tired and light-headed.
Took a couple of naps later in the day. Just tired and light-headed.
Saturday Jul 7, 2012 #
5 AM
running/walking long 3:02:04 [2] 17.04 mi (10:41 / mi) +273m 10:11 / mi
slept:7.0 shoes: Adidas SNOVA Glide 4M
Wanted to do a long run and include the run with Dog Days, so this was
Dog Days #15 (3rd Sat DD run - need 2 more for a Sat shirt, but probably won't make it).
From house to Martin Park, road to Queens, then Wakarusa, by FSHS, then Folks to Harvard, "15th", then turn south on FO road to the KU Library Annex. Met Red Dog measuring the DD Run with his truck. Then up the gravel road by the band practice field and to lot SE of Lied Center.
10 min break with Dog Days stretching,
Then another 2.6 miles from Lied down gravel road to the library annex (extra loop behind the FO bldg) and back up).
Stopped for popsicles (another 22 min break talking with others), then across Iowa bridge, Crescent Rd across campus to downtown and farmers market; then home. Ran with approx walk breaks every mile.
Definitely got in some hills today.
1 hour nap at 11 am after leftovers spaghetti brunch. The afternoon sun felt brutal (only 97F with 38% humidity at 1 pm.
Garmin route
Dog Days #15 (3rd Sat DD run - need 2 more for a Sat shirt, but probably won't make it).
From house to Martin Park, road to Queens, then Wakarusa, by FSHS, then Folks to Harvard, "15th", then turn south on FO road to the KU Library Annex. Met Red Dog measuring the DD Run with his truck. Then up the gravel road by the band practice field and to lot SE of Lied Center.
10 min break with Dog Days stretching,
Then another 2.6 miles from Lied down gravel road to the library annex (extra loop behind the FO bldg) and back up).
Stopped for popsicles (another 22 min break talking with others), then across Iowa bridge, Crescent Rd across campus to downtown and farmers market; then home. Ran with approx walk breaks every mile.
Definitely got in some hills today.
1 hour nap at 11 am after leftovers spaghetti brunch. The afternoon sun felt brutal (only 97F with 38% humidity at 1 pm.
Garmin route
Friday Jul 6, 2012 #
6 AM
biking (road bike) 56:37 [2] 14.3 mi (15.2 mph)
slept:8.5 shoes: Shimano (bike)
Got a good night's sleep for once - went to bed early with a sore throat and that cottonmouth feel on the tongue. Took an Aleve pill.
Rode to Clinton Parkway T - actually felt nice especially on the bikepath.
Rode to Clinton Parkway T - actually felt nice especially on the bikepath.
Thursday Jul 5, 2012 #
6 AM
strength/stretching (dynamic stretching) 3:00 [1]
running/walking hills 1:00:00 [2] 5.0 mi (12:00 / mi)
slept:7.5 shoes: Adidas SNOVA Glide 4M
Took forever the Garmin to get a satellite (finally after 2.5 miles). Combination of pace-counting, calculating when I left the house, and the GPS total for the last 44 min but for 2.5 miles recorded - came up with a good total. Did the Deerfield hills plus the one hill behind Hutton Farms.
Wednesday Jul 4, 2012 #
Note
(rest day)
Went with Dee to the Lenexa Freedom Run - she ran the 10K, I took photos. Still learning the new camera. It looks so good through the viewfinder - half the shots were out-of-focus.
Tuesday Jul 3, 2012 #
6 AM
running/walking 26:00 [2] 2.5 mi (10:24 / mi)
(sick) shoes: Brooks Ghost 3-tielace
Run to stadium (7 chin/pull ups at Pinckney). Sluggish the 1st mile.
(Dry mouth and left side of the tongue raw and parched).
(Dry mouth and left side of the tongue raw and parched).
strength/stretching (Dog Days) 30:00 [1]
Dog Days #14 - calis and 4x cross-football field drills
running/walking 23:00 [2] 2.5 mi (9:12 / mi)
shoes: Brooks Ghost 3-tielace
run back with 6 pull/chin ups at Pinckney
Monday Jul 2, 2012 #
strength/stretching (Dog Days) 30:00 [1]
Dog Days #13 - very tired and sluggish - drove to the stadium and did the calis and drills very easily. A Minnesotan brought her 2 Swiss friends to the workout; they were in to it.