Training Archive: MeanGeneIn the 30 days ending 2007-09-30:
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| S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | |||||||||||||||||||||||||||||||||
Sunday Sep 30 | ||
| running 2:36:00 [2] 14.0 mi (11:07 / mi) | |
| shoes: Vasque Blur | ||
| 8 am - from house, ran to levee then onto river trails, and back. Tried to pickup speed on return part of trails. It was hard to find the mile markers on the trails, but figured I was anywhere from 8:45 to 9:20 min/miles. May have been going the same speed going in - the trails always invite me to cruise, so much more inspiring than on the plain drab levee. Still, the plan was take it easier in the first half. So, failed to slow it down.
Two 4 milers yesterday made it hard to decide if doing 14 today as a good choice. It wasn't 20 miles, but I wasn't a walking wounded at the end either. | ||
Saturday Sep 29 | ||
| running 38:00 [1] 4.0 mi (9:29 / mi) | |
| shoes: Asics Gel-Cumulus | ||
| 8 AM - met at Rotary Arboretum with a few Dog Days runners and ran to Sanders Mound on bike path. Easy relaxed run.
After run, someone was driving from parking lot looking for his stashed water bottles and bag after doing 22 miles. This is the last long run for those beginning to taper for an Oct 20-21 marathon. Kind of down that I've decided to abandon the plans. | ||
| running 33:38 [3] 4.0 mi (8:25 / mi) | |
| shoes: Asics Gel-Cumulus | ||
| noon - John Bunce 4 Mile (the annual Mad Dogs fall run). I wanted to average a marathon pace (8:40-8:45) so I predicted 39 min. 4 x 8 is 36, right? 45 sec x 4 = 3 min. Got that part right.
So, about a half mile into the time trial (without a watch; a predicted time race), I figured out my error. Opted to work on marathon pacing as opposed to going for the win. (I was 2nd last year missing it by 1 sec). Should have predicted 35 min. Ran 33:38, so need to work on pace as well. No evening "dog" run for any triple crown. No Snoop Dog or Hot Dog run. | ||
Friday Sep 28 | ||
| Note | |
| (rest day) | ||
| Lacked energy to run this morning. Biking to and from work the last 2 days was enough. | ||
Thursday Sep 27 | ||
| running 47:00 [2] | |
| shoes: Asics Gel-Cumulus | ||
| AM - to stadium & back (6 pullups).
3 days rest from running was good. Front of left foot (the bend between the foot and the shin) has healed up enough. Defeintely stressed it during Sunday's long run. | ||
| strength/stretching 20:00 [1] | |
| shoes: Asics Gel-Cumulus | ||
| yoga stretching and calisthenics | ||
| strength/stretching hills 20:00 [3] | |
| shoes: Asics Gel-Cumulus | ||
| Cross football field drills (high knees, side shuffles, etc.) - kept cadence long and slow.
Then 6x east side stadium ramps, w/5 pushups at top each time. | ||
| biking (road bike) 30:00 [2] | |
| shoes: Shimano (bike) | ||
| rode bike to work; then rode to auto repair shop after work to get car. | ||
Wednesday Sep 26 | ||
| biking (road bike) 35:00 [2] | |
| shoes: Shimano (bike) | ||
| AM - 20 min to campus (to work),
PM - 15 min back, rolled down Indiana St first, rather than go by Hillcrest. Car wasn't done, so will ride to work tomorrow. More bike training; hurray. | ||
Tuesday Sep 25 | ||
| strength/stretching 28:00 [1] 1 km (28:00 / km) | |
| shoes: Asics Gel-Cumulus | ||
| Rain this morning and with concern of sore left foot from Sunday's run, stayed home and did Jones stretching routine. Then went out around block (1k route) to test foot. Probably a good idea I didn't do the usual 5 miles to stadium and back. | ||
| biking (raod bike) 30:00 [1] | |
| shoes: Shimano (bike) | ||
| PM - took car to Lawrence Auto Diagnostic, then slow ride home over West Campus (through park & ride roads). Lot so of traffic, with long waits at lights on 23rd and 6th. | ||
Monday Sep 24 | ||
| Note | |
| (rest day) | ||
Sunday Sep 23 | ||
| running 3:32:00 [3] 20.5 mi (10:21 / mi) | |
| slept:6.5 shoes: Asics Gel-Cumulus | ||
| The test run - not much sleep thanks to the cat. Hard Dog Days workout Thur probably put more stress on calves and ankles. Woke up sluggish.
Goal was to try to finish without as much pain as last weekend. Tried drinking more water every 30 min and took PowerBar gel. Leg muscles kept sending messages (back of knee tightening like it did before it snapped at Bluffwoods last fall; knees like the 1st 5 miles in the mid-70s marathon, ankles (front) ached on right foot). Took walking breaks. Route: from home to Alvamar, then SW Jr Hi, YSI, Clinton SP to campground #1 restroom, then back via bikeway to 6th St and Free St HS. Biggest pain: about mile 19, left foot - front of ankle really tightening up. So, the pain at the end was sharp in the ankle, but at least I could (shuffle) run better than last week. Lots of ice (watching rerun of KU-FIU football game), then nap in afternoon. Will decide tomorrow, but if body falls apart this much doing only 20 miles - then not ready for 26.2. 6 more miles, plus being well enough to drive home? So, not looking good to doing an Oct 20-21 marathon. But, still 4 weeks away. . . | ||
| C • marathon 2 | ||
Saturday Sep 22 | ||
| biking (road bike) 1:05:00 [2] 14.0 mi (4:38 / mi) | |
| shoes: Shimano (bike) | ||
| 11 am - checked out levee going north. Stopped at entrance to old city dump. Beyond that point, the levee surface gets rockier.
Didn't run today, plantar fasciitis ailments again. Will try long run tomorrow. Read Higdon's marathon training book. If training on own without a coach, have to be more cautious. On verra. 2.3 mi from house to north side of Mass St bridge. 7 mi to old city dump | ||
Friday Sep 21 | ||
| Note | |
| (rest day) | ||
| Slept later again. | ||
Thursday Sep 20 | ||
| running 44:00 [2] | |
| shoes: Vasque Blur | ||
| PM - too tired to workout in the morning and slept later. Run to stadium & back. (5 pullups at Pinckney). Noticed the heat & humidity I avoid by doing morning workouts. | ||
| strength/stretching 30:00 [2] | |
| shoes: Vasque Blur | ||
| stretching (Jones variety) & calisthenics, including 40 situps, 2 sets of crunches, and twisting situps after high stepping length of football field. Then 100 yds high stepping backwards. Tried to avoid doing reverse crunches. One of the tougher Dog Days workouts this fall. | ||
Tuesday Sep 18 | ||
| running 1:00:00 [2] | |
| shoes: Asics Gel-Cumulus | ||
| AM - to stadium (felt weak and almost turned around), did stretching & Dog Days calisthenics, 1 lap, then a 13 min time trial on the track (took it easy), then home. Only 5 pullups - but honest, all the way down & up variety. | ||
| strength/stretching 27:00 [1] | |
| shoes: Asics Gel-Cumulus | ||
| (the stretching & calis) | ||
Monday Sep 17 | ||
| Note | |
| (rest day) | ||
| Still groggy this morning driving Dee to the airport. Pretty tired most of day with occasional bouts of chills. | ||
Sunday Sep 16 | ||
| orienteering 49:11 [4] *** 5 km (9:50 / km) | |
| 24c shoes: Integrator | ||
| 1 hour score O - Camp Prairie Schooner (KCMO) - new map for me. 2 new maps in one weekend in the KC area! Had the chills the night before and did not feel well. Almost did not go to meet. Fritz drove; got there 5 min past registration deadline since Fritz prefers to drive at 60 mph these days - and not allow the extra time. . . So being very tired and felt weak, did a 3 min warmup; used the bathroom and barely got out before the start.
Didn't get inspired the first 4-5 controls; then then warmed up and just did a steady run. Not great route selections and had to retrace the course picking up the last 3 controls. Still managed 3rd overall and having a faster time than Paul Clatterbuck and Larry Rink (Paul beat me on Sat; and Larry looked fast early on today). Approx 5k distance. | ||
Saturday Sep 15 | ||
| running warm up/down 8:00 [1] | |
| shoes: Vasque Blur | ||
| warmup/down | ||
| orienteering 56:52 [5] *** 8 km (7:06 / km) | |
| 24c shoes: Vasque Blur | ||
| Harrisonville (MO) score O' - went in clockwise direction while most went counterclockwise. Flubbed #18 going to #15 instead of #20 (parallel error) and mucked around too long - emphasizing you can't rely on training from over a year ago. Map reading was "wishful thinking" at first. Running was at a good effort - striding out on the long trail runs. Distance: about 8 km.
Not complex O' - but was nice to be on a new map and supporting a new course setter. | ||
| C • 1 | ||
| C • Jerry Tabb 1 | ||
Thursday Sep 13 | ||
| running 44:00 [2] | |
| shoes: Vasque Blur | ||
| AM - to stadium (return run - only 5 pullups at the school) | ||
| strength/stretching 17:00 [1] | |
| shoes: Vasque Blur | ||
| yoga stretching and calisthenics | ||
| running hills 16:00 [3] | |
| shoes: Vasque Blur | ||
| from stadium, 11th to Kentucky, up 14th, Jayhawk Blvd, down Union parking garage ramps, back to stadium. | ||
Wednesday Sep 12 | ||
| biking (road bike) 1:03:00 [3] 15.0 mi (4:12 / mi) | |
| shoes: Shimano (bike) | ||
| AM - to Clinton Prkwy T & back. Chilly enough to wear 3 thin layers on top. | ||
Tuesday Sep 11 | ||
| running 45:00 [2] | |
| shoes: Asics Gel-Cumulus | ||
| AM - run to KU stadium (Dog Days), then back via Pinckney. Tried 6 pull/chin-ups (left palm forward, right back of hand forward); then 1 min break and tried opposite (left backhand forward) only 1 and fell off as right shoulder hurt, then home. | ||
| strength/stretching 16:00 [1] | |
| shoes: Asics Gel-Cumulus | ||
| Did exercises on the track (field too wet). Some yoga stertches and Red Dog's calisthenics. | ||
| running 20:00 [3] | |
| shoes: Asics Gel-Cumulus | ||
| 1 400 easy,
50 yd exercises on football field (lunges, backwards running, high knee, side straddles, etc.), then 3 x 400m picked up speed on last lap. 4 days until orienteering season begins. | ||
| C • Four days? 6 | ||
Monday Sep 10 | ||
| strength/stretching 20:00 [2] | |
| PM - Jones stretching | ||
Sunday Sep 9 | ||
| biking (road bike) 1:00:00 [1] 9.6 mi (6:14 / mi) | |
| shoes: Shimano (bike) | ||
| Very easy riding - from house to North Lawrence to check out possible new 5K course, stopping to read Jones counter and calculating mile splits. The course is short and we might have to put a cone out to make a U-turn extension (uninspiring). Rode to loosen up from yesterday's long run. | ||
Saturday Sep 8 | ||
| running 2:57:00 [2] * 18.8 mi (9:24 / mi) | |
| shoes: Asics Gel-Cumulus | ||
| Dee was entered in the Helen Gold 5K, then her ride backed out. So, I decided to do my long run in Overland Park rather than run to the 1st Methodist West Campus. Left promptly at 7:20 am before Dee's race, running mostly on the INdian Creek/Tomahawk Trail System/ Nice system! Lots of friendly people throughout my whole route. Didn't know the exact distance, so I had several options to cut it short if I got into trouble.
From 119th & Glenwood, south by Deer Creek Golf Course, then St Andrews Course, north to the OP Course, N thru Forest Creek Park, Quivira Park, Shannon Valley Park, Corp Woods, Indian Creek Rec Center, Kames Pl Park, S on Lamar to start. Trail was closed in 2 locations, but detours were marked. Good for 2 hours - as usual really slowed the last 30 min. Took Succeed pills at start and at 50 min. Drank water and took 3 Gu (1st one without electrolytes) packs during run. Definitely tired at end, but no cramping - beginning to learn this marathon stuff. | ||
Friday Sep 7 | ||
| Note | |
| (rest day) | ||
Thursday Sep 6 | ||
| running 45:00 [2] | |
| shoes: Asics Gel-Cumulus | ||
| AM - easy run to stadium & back (5 pullups at Pinckney). | ||
| strength/stretching 21:00 [1] | |
| shoes: Asics Gel-Cumulus | ||
| Dog Days workout outside stadium gate 32 & stretching on own beforehand working stretching the back and sides. | ||
| running hills 21:00 [4] | |
| shoes: Asics Gel-Cumulus | ||
| Ran to Union garage & 3X run bottom to top (w/ 15 pushups once), then ran back to stadium. | ||
Wednesday Sep 5 | ||
| biking (road bike) 1:00:00 [3] 15.5 mi (3:51 / mi) | |
| shoes: Shimano (bike) | ||
| AM - to Clinton Pkwy & S Trafficway bikepath, then went by Langston Hughes on way back. Spinning well. Mostly in the dark. Saw about a half dozen other bikers enjoying riding in the dark. | ||
Tuesday Sep 4 | ||
| running 42:00 [2] | |
| shoes: Asics Gel-Cumulus | ||
| AM - run to stadium, decided to cut across Hallmark parking lot both ways and avoid the pitch black trail by the Lawrence CC. Faster going out, real easy on return run. | ||
| strength/stretching 21:00 [1] | |
| shoes: Asics Gel-Cumulus | ||
| stretching (5 min on own) and calisthenics | ||
| running hills 17:00 [3] | |
| shoes: Asics Gel-Cumulus | ||
| 3 laps (400m ea.),
then 2x stadium steps (with side shuffles halfway up from one aisle to the next one over, then to the top), 2 1/2 more laps. | ||
Monday Sep 3 | ||
| running warm up/down 20:00 [1] | |
| shoes: Asics Gel-Cumulus | ||
| warmup on bike trails going east of park - nice, asphalt, not concrete like Lawrence trails. | ||
| running race 21:11 [5] 5 km (4:14 / km) vdot: 46.6 | |
| shoes: Asics Gel-Cumulus | ||
| Leawood Labor Day 5K. 21:11 was a very good time for me. Opted not to run the 25K trail race on Sat as I felt I was going to injure myself (felt fatigued, muscles felt strained already and more stress was just asking for it. Easy bike ride Sun, then wanted to see if I'd lost any speed in the last few months. Been feeling tired all the time, maybe allergies getting me down and no maybe about it - not getting enough sleep.
The race plan was to go out and run an even pace - hard but not straining. It was like high school cross country - breathing hard the whole time, but that's how I run. I can't believe no one, I mean no one breathes as hard as I do during the whole race. Is the whole world taking it easy? O' huff n puff. But when my max VO count is half of Lance Armstrong's, mere mortals breathe hard. Very pleased with the 21:11. But more pleased that a year older didn't mean slower. Dog Days stretching and all those stairs and hill workouts do help. 6th in M55. If the good local runners come out, I should never be in the hunt for awards. | ||
Sunday Sep 2 | ||
| biking (road bike) 1:32:00 [3] 24.8 mi (3:42 / mi) | |
| shoes: Shimano (bike) | ||
| AM - up Lawrence Ave, to Naismith Drive (using bike path to 27th), then to Louisiana & Leary Rd, W to Oldfather homestead, then Lone Star Rd to turnoff to go up Clinton Lake dam road, then on bikepath to Free St HS, then home. Saw the Ironkids triathlon underway at Free St, so drove back to take photos. Solo ride was what I wanted to do, and actually wanted to do the Autour Mt Bleu route, but felt my hamstrings would be overworked on all the hills I'm not used to yet. At La. & Leary opted W instead of E. making for a shorted and flatter ride.
Definitely an easy week. And to think Dee & I rode day after day to Montreal averaging 100 miles a day in our younger days. Doing two hours was going to be too much. Tsk, tsk. | ||
Saturday Sep 1 | ||
| running 24:00 [3] | |
| slept:7.0 shoes: Asics Gel-Cumulus | ||
| Run with Sat. Dog Days group from downtown (up 14th street). Decided not to run the 25k trail race at Perry Lake. Felt too tired the past few days and had sharp pains in back of left heel (above ankle) on Thur. Also, on Fri left heel was sore. Switch to "newer" shoes today. Rather than doing long runs every weekend, decided to take a break this Sat. and try a long one next Sat. Better to under train than over if planning a marathon distance event (advice for a 1st timer. Only marathon was over 30 years ago, that was in different body). | ||
