Training Log Archive: MeanGeneIn the 30 days ending Nov 30, 2007:
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Thursday Nov 29, 2007 #
running/walking 59:00 [3]
shoes: Asics Gel-Cumulus
AM - to Allen Fieldhouse, (then Dog days exercises), 10 min running indoors, then ran home through Centennial Park.
strength/stretching 22:00 [1]
slept:6.0
Dog Days workout - stretching & calisthenics
Wednesday Nov 28, 2007 #
Note
(rest day)
Again, didn't get much sleep working late, so no morningrun. But need to start doing the mid-week tempo runs if I'm going to get in shape for the marathon distance.
Tuesday Nov 27, 2007 #
strength/stretching 30:00 [1]
shoes: Asics Gel-Cumulus
AM _ 1st winter Dog Days at Allen Fieldhouse. Stayed up way too late working on other running & O projects, so opted not to run to AFH (it was even a warm 40 degrees this morning). Stretching/calis & 4 laps.
Monday Nov 26, 2007 #
running/walking 36:00 [2]
shoes: Asics Gel-Cumulus
AM - Deerfield Hills (up Lawrence Ave 1st; did not cross Kasold to Manning Mansion).
Saturday Nov 24, 2007 #
orienteering 59:00 [3]
shoes: Integrator
Checked out the course at Woodridge - remembered the map this time. Snow on the ground. Had to study a couple of the locations to be sure the map and course control points were right. Being rusty with mapreading, took more time to double check things. Should make for a fun course next Saturday. Main reason was to not waste time hanging controls next Friday.
Thursday Nov 22, 2007 #
Note
Worked the Thanksgiving Day 5K in north Lawrence. About 25 degrees.
Tuesday Nov 20, 2007 #
running/walking 50:00 [3]
shoes: Asics Gel-Cumulus
AM - nice run to downtown (11th & Mass). 63 degrees - the last day - the cold stuff comes in tomorrow. Last couple of days, getting sleep was the top priority. I'm not very efficient in managing events, whether it's an O'meet, bike ride, or 5K road race. Attention to details and the Barnum & Bailey in me to promote, wanting to do a good job, and an inability to ask for enough help - it takes a lot of time.
Anyway, it was a very good run this morning. It's the doing (running, biking, skiing) that counts.
Anyway, it was a very good run this morning. It's the doing (running, biking, skiing) that counts.
Saturday Nov 17, 2007 #
Note
(rest day)
Dee & I worked the finish line for the Fields of Promise 5K for the Grace Evangelical Presbyterian Church.
Friday Nov 16, 2007 #
Note
(rest day)
Thursday Nov 15, 2007 #
running/walking 45:00 [2]
shoes: Asics Gel-Cumulus
AM - didn't get much sleep the night before, so pleasantly surprised I could run without feeling drained. Did not risk any pullups to aggravate the right shoulder. To stadium and back, for thelast time this year.
Winter Dog Days start Nov 27 - after a weeklong break.
Winter Dog Days start Nov 27 - after a weeklong break.
strength/stretching 22:00 [1]
shoes: Asics Gel-Cumulus
calisthenics in crowded locker room. Lots of 60-sec and 30-sec tests today. Did not overdo anything that might hurt lower back (i.e., stopped leg lifts when it got hard).
strength/stretching 22:00 [2]
shoes: Asics Gel-Cumulus
cross football field drills; then 400m, then stadium steps to top,
800m, stadium seats to top, 400m,
then got long-sleeve T-shirt for having done enough fall season Dog Days.
then jog home.
800m, stadium seats to top, 400m,
then got long-sleeve T-shirt for having done enough fall season Dog Days.
then jog home.
Tuesday Nov 13, 2007 #
running/walking 44:00 [2]
shoes: Asics Gel-Cumulus
AM - To stadium & back - 6 halfway down pullups - to avoid straining right shoulder.
strength/stretching 19:00 [1]
shoes: Asics Gel-Cumulus
Dog Days calisthenics
running/walking 18:00 [2]
shoes: Asics Gel-Cumulus
Running part of Dog Days - don't remember a thing. . . just recording the elapsed time. . .
Sunday Nov 11, 2007 #
running/walking 55:00 [2]
shoes: Integrator
Woodridge Area (Clinton Lake) - forgot the O' map, so did a trail run. Tried to remember Mike's course but didn;t find any tapes he hung. But did see 3 ROTC board markers nailed to trees - all within sight of the hiking trail.
Tall grass in the fields was again a pian to get through; not as high as yesterday at Kill Creek Park. Lots of tent campers in this area. George Latham would have been proud.
Tall grass in the fields was again a pian to get through; not as high as yesterday at Kill Creek Park. Lots of tent campers in this area. George Latham would have been proud.
Saturday Nov 10, 2007 #
orienteering race 1:00:00 [4]
shoes: Integrator
Kill Creek Park - 5 min warmup, then did 3.9K orange course. OK until leaving control 8. Lost 22 min. Didn't check the compass and made a 90 degree error, everything was forced to fit. Went off the map and floated north and even west of #8. Powerline was the clue that this was BIG mistake. Tried to recover, but came back to 8, instead of going to 9. That was 18 min; THEN did variation #2 of another 90 degree error and got into the out-of-bounds area east of where I should have been. Timed that 2nd walkabout as a lose of approx. 4 min.
ET: 55:15 on the course.
Nice to see Paul Jordan and Chris Toevs again.
So, you're only as good as your training. No training? . . . must be no good.
ET: 55:15 on the course.
Nice to see Paul Jordan and Chris Toevs again.
So, you're only as good as your training. No training? . . . must be no good.
Thursday Nov 8, 2007 #
running/walking 45:00 [1]
shoes: Asics Gel-Cumulus
AM - took it easy going over to stadium for Dog Days, then easy run back. Did not risk hurting shoulder by doing any pullups at Pinckney School. WIll see doctor today. Rest was good after Sunday's race - each day stiffness got less. Ice bath Sunday had to have helped.
strength/stretching 25:00 [1]
yoga stretching, calisthenics - had to be careful not to strain shoulder.
running/walking 15:00 [2]
400m (then more calisthenics),
400m, walked up stadium seats to row 43,
400m, repeat walk to row 43,
400m, walk to top set of seats (row 67 or so).
400m, walked up stadium seats to row 43,
400m, repeat walk to row 43,
400m, walk to top set of seats (row 67 or so).
Sunday Nov 4, 2007 #
running/walking race 4:14:45 [4] 26.2 mi (9:43 / mi)
shoes: Asics Gel-Cumulus
Bass Pro Marathon (Springfield MO). about 8:45 pace for first 19 miles, then hit the wall and averaged 12+ min.mile for miles 22-25, then 16 min last 1.2 miles. Last 5 miles was run/walk to avoid cramping up. Goal was to finish and be able to drive 4 hours back to Lawrence in the afternoon - so succeeded. Wishful thinking to maintain 8:45 the whole way - just need to do more training and get stronger before the next road marathon.
Saturday Nov 3, 2007 #
strength/stretching 10:00 [1]
shoes: Vasque Blur
AM - jogged around Haskell taking photos of Turkey Trot.
Thursday Nov 1, 2007 #
running/walking 49:00 [2]
shoes: Asics Gel-Cumulus
AM - easy run to stadium, then back (tried 2 pullups - jumped up, did 2 and got pain in right shoulder - will see doctor next week to see what's wrong - don't think it's frozen shoulder problem (adhesive capsilitis). Whatever, it's a nuisance.
running/walking 13:00 [1]
shoes: Asics Gel-Cumulus
on track- 13 min run - took it easy and talked with other runners.
strength/stretching 20:00 [1]
shoes: Asics Gel-Cumulus
AM - Dog Days exercises, 1st out on concourse, then did the 13 min run, then in visitors locker room for more calisthenics (did my workout in the overflow small, unlit room - lights didn't work in that room).