Sunday Sep 30 |
 | Note | |
| |
| Fall Series Trail Race #1 Monument Valley Park |
| |
| C • Cross-Country 12 |
| Trail Run warm up/down 12:00 [2] 1.5 mi (7:59 / mi) | |
| shoes: Brooks Cascadia-Lighting Blue! |
| Warm up for the Fall Series XC race by running from my house to the race site...! |
| Strength and Stretching - BW 5:00 [0] | |
| |
| |
| Trail Run race 29:25 [5] 4.04 mi (7:16 / mi) vdot: 43.8 | |
| ahr:185 max:194 shoes: Brooks Cascadia-Lighting Blue! |
| Race #1 of the Fall Series XC races in Monument Valley park. The course began with the usual wide trails, then a sudden turn onto a singletrack trail, over some hay bales up a hill, around the bend and off to Grama's house we go... The race then ended with the usual 3/4 mile run upstream. Yes in the water! I did well and actually reeled in a few people in the water. I finished 36th.
I now have three years of running about the same course, it changes every year, but in '05 I ran a 8:23/mile pace, last year a 7:38/mile pace and this year 7:16/mile. That's what I call improvement!
Oh!! By the way, Sandra!! The Patrick running on our team is Patrick Perry from Palmer High School. He remembers you and says hello! |
| Strength and Stretching - BW 5:00 [0] | |
| |
| |
| Note | |
| |
| According to my watch I ran at 102% of my max HR. I also created a Gmaps-Pedometer route of the race. Results are here! |
| |
| C • 102% 4 |
Saturday Sep 29 |
| Trail Run 29:15 [2] 3.5 mi (8:22 / mi) | |
| ahr:157 max:172 rhr:55 shoes: Asics Trabuco (Rusty Coffee) |
| |
| |
| C • Fall Series 2 |
| Strength and Stretching - BW 5:00 [0] | |
| |
| |
Friday Sep 28 |
| Bike Commute 25:00 [1] 4.88 mi (5:07 / mi) | |
| |
| |
| Note | |
| |
| We've formed a team for the Fall Series!!! This is awesome!! It'll be myself, Chad, Sean and Patrick and all three of us are about the same speed. Last year all three of us usually finished within 1-2 minutes of each other!!! I'd say that's a very solid team... |
Thursday Sep 27 |
| Bike Commute 25:00 [1] 4.88 mi (5:07 / mi) | |
| |
| |
| Note | |
| |
| CMC: 2 so far today...! 1 yesterday!
Edit: Make that 3 today... (Sigh) |
| |
| C • Uh oh.... 8 |
| Strength and Stretching - BW 5:00 [0] | |
| |
| |
Wednesday Sep 26 |
| Note | |
| |
| Dodgeball 8, 8:30 |
| Trail Run 43:22 [3] 4.97 mi (8:43 / mi) | |
| ahr:167 max:183 rhr:55 shoes: Asics Trabuco (Rusty Coffee) |
| I got new shoes today!!! and wow do they make a world of difference. I'm fairly sure that most of my groin/hip/glute/hammy pain is shoe related, not to mention the mild case of shin splints... Anyway, ran with Chad in the Garden before Dodgeball!! |
| Dodgeball!! 1:00:00 [1] | |
| |
| We won one match and lost the other... We're 5 and 1 so far. Good fun! |
| Strength and Stretching - BW 5:00 [0] | |
| |
| |
Tuesday Sep 25 |
| Bike Commute 25:00 [1] 4.88 mi (5:07 / mi) | |
| |
| |
| Trail Run 56:24 [2] 6.97 mi (8:06 / mi) | |
| ahr:160 max:168 rhr:55 shoes: Brooks Cascadia-Lighting Blue! |
| Easy run tonight... Saw a Gazelle!! |
| |
| C • Gazelle 3 |
| Strength and Stretching - BW 5:00 [0] | |
| |
| |
Monday Sep 24 |
| Note | |
| |
| Landsharks Race 5:45 |
| |
| C • Landsharks :-) 2 |
| Trail Run 28:00 [1] 3.5 mi (7:59 / mi) | |
| shoes: Brooks Cascadia-Lighting Blue! |
| Another evening of volunteering for the Landsharks. This time, however, I was a shark not a rabbit because one of the parents had a halloween shark mask that I wore on the back of my head. The kids had fun trying to catch the shark.
It was cold though! 50F, if that...! |
| Strength and Stretching - BW 5:00 [0] | |
| |
| |
Saturday Sep 22 |
| |
| Event: Sprint Series Final & US Relay Champs
|
| Note | |
| |
| Palmer Park O meet. |
| Hiking 3:00:00 [1] | |
| |
| Hiked the Palmer Trail with Ioana! |
Friday Sep 21 |
| Strength and Stretching - BW 5:00 [0] | |
| |
| |
Thursday Sep 20 |
| Trail Run intervals 52:57  6.7 mi (7:54 / mi) | |
| ahr:167 max:182 rhr:55 shoes: Brooks Cascadia-Lighting Blue! |
| 4 x 5:00 with 3:00 rest between.
Crazy thing happened again on almost the exact same day as last year. Last year I ran to Monumnet Valley Park to do an intervals workout and found a High School Cross Country race taking place where my old team was running along with the coach I ran for, and later coached with! Same thing today. I ran into Kent again today and we talked a bit and Sandra, he says hello and sends you his best!
Intervals Avg HR: 173 |
| |
| C • coach christy 2 |
| Strength and Stretching - BW 5:00 [0] | |
| |
| |
Wednesday Sep 19 |
| Note | |
| |
| Dodgeball 9:30 |
| |
| C • US Champs? 5 |
| Trail Run 29:31 [2] 2.86 mi (10:19 / mi) | |
| ahr:156 max:170 shoes: Brooks Cascadia-Lighting Blue! |
| Tried to run the trails of the Garden at night with no headlamp, or hatlamp or anything... This didn't work! Even the half moon didn't help enough for me to move comfortably over the terrain. Next time I'll definitely remember to bring a headlamp!!!
I felt great and I intended for this run to be longer... Oh well. |
| Dodgeball!! 30:00 [2] | |
| |
| We won 6-1!!! |
| Strength and Stretching - BW 5:00 [0] | |
| |
| |
Tuesday Sep 18 |
| Bike Commute 25:00 [1] 4.88 mi (5:07 / mi) | |
| |
| |
| Strength and Stretching - BW 5:00 [0] | |
| |
| |
| Trail Run 26:10 [2] 3.32 mi (7:53 / mi) | |
| ahr:154 max:163 shoes: Brooks Cascadia-Lighting Blue! |
| Aack! Still tired from this past weekend so this turned into another recovery run. |
Monday Sep 17 |
| Note | |
| |
| Landsharks Race 5:45 |
| Note | |
| |
| The first snow of the season has dusted the top of Pikes Peak!!! Awww yeah!!! |
| Trail Run 16:00 [2] 2.0 mi (7:59 / mi) | |
| shoes: Brooks Cascadia-Lighting Blue! |
| I ran as the rabbit for Chad's Landsharks Cross Country Meet. I led the Kindergardeners and 1st graders once around the 800m course, boys and girls, then led the 2nd and 3rd graders twice around the course. One of the 3rd graders was wicked fast and I had to keep an eye on him so that he wouldn't sneak up behind me and pass me unawares. The parents thanked me for helping out and I'll be doing it twice more... |
| Strength and Stretching - BW 5:00 [0] | |
| |
| |
Sunday Sep 16 |
| Note | |
| |
| Canya Canyon 6k Trail Race (Up the Columbine Trail in N Cheyenne Canyon.) |
| Trail Run race 42:26 [5] 6.52 km (6:30 / km) +647m 4:21 / km | |
| ahr:183 max:191 shoes: Brooks Cascadia-Lighting Blue! |
| The Canya Canyon. Ouch!! It was hot! and uphill, but I already knew that.
I was about 4 minutes slower than last year and I'm going to blame the heat and the fact that I raced yesterday. I had a great race considering. The first part I felt the fatuige from yesterday, the second part, with all the hills, I felt the heat the most. The third part I finally felt like I was able to run at a decent pace.
Good fun! |
| |
| C • 647m!!! 4 |
| Trail Run warm up/down 23:05 [2] 2.64 mi (8:44 / mi) | |
| ahr:160 shoes: Brooks Cascadia-Lighting Blue! |
| Ran down the road, back to the start, as a cool down. |
| Strength and Stretching - BW 5:00 [1] | |
| |
| |
Saturday Sep 15 |
| Note | |
| |
| National O Days, Fox Run Park, Colorado Springs, CO |
| Orienteering race 26:48 [5] *** 3.98 km (6:44 / km) | |
| ahr:177 max:187 spiked:10/10c rhr:55 shoes: VJ Inegrators |
| First ran the Orange course at Fox Run. Pushed it a bit... |
| Orienteering race 40:03 [4] *** 4.88 km (8:12 / km) | |
| ahr:167 max:181 spiked:25/27c rhr:55 shoes: VJ Inegrators |
| Then ran the Score O at Fox Run. Took it a bit easier... |
| Strength and Stretching - BW 5:00 [1] | |
| |
| |
Friday Sep 14 |
| Bike Commute 25:00 [1] 4.88 mi (5:07 / mi) | |
| (rest day) |
| |
| Strength and Stretching - BW 5:00 [1] | |
| |
| |
Thursday Sep 13 |
| Bike Commute 25:00 [1] 4.88 mi (5:07 / mi) | |
| |
| |
| Strength and Stretching - BW 5:00 [1] | |
| |
| |
| Bike, Trail Run, Bike 54:54  9.07 mi (6:03 / mi) | |
| ahr:153 max:173 rhr:55 shoes: Brooks Cascadia-Lighting Blue! |
| Intended to do a longer brick where I ride to the trail head, do a longish run, then ride home. I felt great physically but my semi-injured leg/hip muscles prompted me to cut the run down by 2/3!! Oh well, better to be rested and able to run this weekend than in pain. Tomorrow will be a rest-ish day.
Bike: 6.02 miles 25:49
Run: 3.05 miles 29:05 |
| |
| C • what's this weekend? 2 |
| Strength and Stretching - BW 5:00 [1] | |
| |
| |
| Bike Commute 25:00 [1] 4.88 mi (5:07 / mi) | |
| |
| |
Wednesday Sep 12 |
| Note | |
| |
| Dodgeball 6:00, 6:30 |
| |
| C • hi ioana 5 |
| Strength and Stretching - BW 5:00 [1] | |
| |
| |
| Dodgeball!! 1:00:00 [1] | |
| |
| Two matches. We won both! 4-3 and 7-0. |
| Strength and Stretching - BW 5:00 [1] | |
| |
| |
| Bike Commute 25:00 [1] 4.88 mi (5:07 / mi) | |
| |
| Back to work again.
Note: Full pressure in the bike tires is a very good thing! |
Tuesday Sep 11 |
| Bike Commute 25:00 [1] 4.88 mi (5:07 / mi) | |
| |
| |
| Trail Run intervals 44:45  5.64 mi (7:56 / mi) | |
| ahr:166 max:183 rhr:55 shoes: Brooks Cascadia-Lighting Blue! |
| Ran three blocks of 8x(15 seconds on/15 seconds off).
Felt too easy so next time I'll run 10 sets of 15 seconds on/off. |
| Strength and Stretching - BW 5:00 [1] | |
| |
| |
| Bike Commute 25:00 [1] 4.88 mi (5:07 / mi) | |
| |
| Back to work... |
Monday Sep 10 |
| Trail Run 34:30 [2] 4.26 mi (8:06 / mi) | |
| ahr:162 max:171 rhr:55 shoes: Brooks Cascadia-Lighting Blue! |
| Fall is officially here! This was my first night-time run and it was cold, I could see my breath and had to wear a long sleved shirt!
Recovery: 38 |
| Strength and Stretching - BW 5:00 [1] | |
| |
| |
Thursday Sep 6 |
| Trail Run 45:47 [3] 5.07 mi (9:02 / mi) | |
| ahr:171 max:185 rhr:55 shoes: Brooks Cascadia-Lighting Blue! |
| A good run in the Garden. Pushed it a bit. |
| Strength and Stretching - BW 5:00 [1] | |
| |
| |
Wednesday Sep 5 |
| Note | |
| |
| Dodgeball 7:30 |
| Strength and Stretching - BW 5:00 [1] | |
| |
| |
| Trail Run 45:31 [2] 4.52 mi (10:03 / mi) | |
| ahr:162 max:185 rhr:55 shoes: Brooks Cascadia-Lighting Blue! |
| Ute Valley with Chad before Dodgeball. |
| Strength and Stretching - BW 5:00 [1] | |
| |
| |
| Dodgeball!! 30:00 [1] | |
| |
| We won 4-3! |
| Strength and Stretching - BW 5:00 [1] | |
| |
| Aaack!! Extra sore today. Possibly because of the bike ride from yesterday, or the Dodgeball tonight...? |
Tuesday Sep 4 |
| Mtn. Bike Ride 1:21:46 [2] 20.9 mi (3:54 / mi) | |
| ahr:145 max:168 |
| A test ride to see if a longish mountain bike ride would provide the cardio workout, above my index, that I've been missing in my training. Long runs just beat up my body so I'm hoping to substitute them with longish bike rides...?
Max speed: 23.5
Moving Average: 15.2
Climb: 811'
Current Index: 138 |
| Strength and Stretching - BW 10:00 [1] | |
| |
| |
Monday Sep 3 |
| Trail Run 35:45 [2] 4.31 mi (8:17 / mi) | |
| ahr:163 max:176 shoes: Brooks Cascadia-Lighting Blue! |
| Recovery run taking it easy on my left knee (hyper-extended) and right ankle (rolled slightly) from yesterday. |
Sunday Sep 2 |
| Note | |
| |
| Scapegoat / Rocky Mountain Goat, Laramie, WY |
| Orienteering race 9:16 [5] *** 1.59 km (5:50 / km) | |
| ahr:186 max:193 spiked:9/9c shoes: VJ Inegrators |
| Part 1 of the Rocky Mountain Goat
Part one was a three loop sprint designed to create mass confusion and to space the runners out before we ventured off onto the second part of the race. Mass confusion definitely ensued...!
I finished this part 1st by about 45 seconds or so...
. |
| Orienteering race 1:40:23 [5] *** 11.71 km (8:34 / km) | |
| ahr:171 max:184 spiked:22/23c shoes: VJ Inegrators |
| Part 2
Part two was a typical Blue course set in the awesome area around the Steppin' Stone. I didn't rest enough from the sprint before I went out on this course and as a result I didn't execute my route to the first control, I didn't follow my compass, and went from 1st place to second.
The next 7 controls went well, Neal and I were leap frogging from 2nd to 3rd until the Attack Badgers got me!! From 8 to 9 I stepped into a cleverly disguised and strategically placed Badger hole and hyper-extended my left knee a bit. I had to stop for a few minutes to let the pain recede and test it for range of motion. After a few minutes it felt fine and I was able to complete the course now firmly in 3rd.
The rest of the course was good except that I was begining to get tired. I don't seem to do well on these longer distance O races. Probably because I don't have any "long" trainings under my belt. |
| |
| C • So as to allay reader confusio... 2 |
| |
| C • good job 3 |
| Strength and Stretching - BW 5:00 [1] | |
| |
| |