Monday Oct 31 |
 | biking 11:00 [2] | |
| shoes: Salomon |
| AM - found a mag to read. |
| strength/stretching 17:00 [2] | |
| shoes: Salomon |
| AM - SRFC - weights - RW- A workout - sped through it. |
Sunday Oct 30 |
| running warm up/down 10:00 [1] | |
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| running race 26:18 [5] 3.5 mi (7:30 / mi) vdot: 41.8 | |
| shoes: VJ Falcon |
| KC Cross Country Open - Welborn Prk (KCKS). BikeSource sponsored this running event before their afternoon cyclo cross race. Basically a cross country race, nothing in the woods. Pace was pretty even. Finished back in the pack (many 30 runners total) about 20th. . .
Winner was the many-times winner of the Living History Farms race (the one in Des Moines, not KC). results (I think) |
Saturday Oct 29 |
| running 41:00 [2] | |
| shoes: Salomon |
| Rim Rock Farm - worked the finish line (w/ Dee) of the Kansas high school 6A/5A cross country champs. Then went out for an easy run. About 55 degrees, sunny during the run. |
Friday Oct 28 |
| running 18:00 [2] | |
| shoes: Asics GT2100 |
| AM - run to campus, stopped by shrouded Phog Allen statue to take a picture. |
| strength/stretching 18:00 [1] | |
| shoes: Asics GT2100 |
| Am - SRFC RW "B" workout. |
Thursday Oct 27 |
| running 53:00 [3] | |
| slept:7.0 shoes: Asics Gel-1100 |
| AM - Monterey & Harvard
7 hrs sleep last night - got as far as the 7th inning of the World Series before calling it quits, still tied 0-0. Nice shot of Paul Pierce at last nights Celtics game - he wore two white sox on his head band... Chicago finally won the big one. . . |
Wednesday Oct 26 |
| running 14:00 [3] | |
| slept:10.0 shoes: Salomon |
| AM - SRFC to The Hill (Jayhawk Blvd) - the usual.
Planned to take a nap at 7 pm last night, then got 10 hrs rest! |
| strength/stretching 18:00 [2] | |
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| AM - RW-A workout |
Tuesday Oct 25 |
| running 35:00 [3] | |
| shoes: Salomon |
| AM - Fall Creek |
Monday Oct 24 |
| biking (exercise bike) 8:00 [2] | |
| shoes: Salomon |
| AM |
| strength/stretching 16:00 [1] | |
| shoes: Salomon |
| AM - RW-B weight workout. Strained the right hip (either from the rotational shoulder presses or the stability ball knee drives). |
Sunday Oct 23 |
| running 2:05:00 [3] 13.2 mi (9:28 / mi) | |
| shoes: Asics GT2100 |
| AM - to Clinton Lake Sports Complex (2:10 minus 5 min stop to chat - Therapy Works 5K was finishing up when I arrived.). |
Saturday Oct 22 |
| running warm up/down 25:00 [2] 2.5 mi (10:00 / mi) | |
| shoes: Asics GT2100 |
| AM - from house to Grace Presbyterian (warmup), then back after race. |
| running 22:11 [5] 5 km (4:26 / km) | |
| shoes: Asics GT2100 |
| GEPC Encouragement 5K - Katrina Relief. Celeste Leonardi's church sponsored this race around my neighborhood. Pretty nice flat course (from GEPC, Kasold, Peterson, Princeton, Iowa, Peterson and back). Took photos of the start, then ran back to starting line (extra 30 m). Good clip first 2 mi (no splits) catching people, but 3rd mile was an effort. A lot of runners belong to this church. Some Red Dog runners came out, too. |
Friday Oct 21 |
| running 52:00 [3] | |
| shoes: Asics GT2100 |
| AM - Ranger to Riverview, then over to Monterey & Harvard. Used LED headlamp and thought about promoting the bright people who will show up at Late Night with Mook. |
Thursday Oct 20 |
| running 15:00 [2] | |
| shoes: Asics GT2100 |
| AM - campus run (SRFC to Jayhawk Blvd & back) |
| strength/stretching 20:00 [1] | |
| shoes: Asics GT2100 |
| AM - weights: RW "A" workout. |
Wednesday Oct 19 |
| running 45:00 [3] +114m | |
| slept:7.5 shoes: Asics GT2100 |
| AM - reverse route from last Thur (up Lawrence Ave, down Settler, Riverview, Wagon Wheel, then Fall Creek & home. Blah at the start, then felt better. |
Tuesday Oct 18 |
| strength/stretching 19:00 [1] | |
| slept:6.5 shoes: Asics GT2100 |
| AM - very sluggish; took a Zertec pill last night to stop the itching (chigger bites) - did only 2 laps on the track (8 1/2 laps per mile) to warmup. Groggy the rest of the day . . . but itching was under control. . . |
Sunday Oct 16 |
| orienteering race 1:33:32 [5] *** 7 km (13:22 / km) +280m 11:08 / km | |
| 10c shoes: OLway Tigers? |
| Rock Bridge State Park, Columbia, MO. wanted to do a better run than last year. Succeeded - no major boom. Took care to read the map better than yesterday's event. Got lucky on a couple of controls - confused at 4 by numerous unmarked ditche, but saw the marker before taking baling out meaures. Fritz is in shape and had better speed on most of the legs - got me by about 9 min. I thought I was moving better well. Tall grass and brush in open areas was tough and slow -espeically west of 8 and under power line. Didn't react to what the terrain was telling me - stay out of the tall stuff! Going into green woods was faster than this rough open stuff.
We need more orienteers in Columbia and a club again. Rudolf Bennitt is another great place. Mike Meenehan or Beth Skelton-Shafer - are you sending your kids to Mizzou?
Cammie, thanks for putting on the meet again! |
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Red - Splits |
Saturday Oct 15 |
| orienteering race 1:15:14 [5] *** 5.9 km (12:45 / km) +165m 11:11 / km | |
| 11c slept:8.0 shoes: VJ Falcon |
| PTOC: Fleming Park (East of Ligget Cove) - new area!
So-so run, mostly clean until going t #7, did not aim off and unsure where I was - roamed up and down the reentrant - lost 8 min. was probably with 10m of the control the first time. Also a pretty faded marker. Run was fairly clean because of the frequent stops (more time than when O technique is better trained). |
Friday Oct 14 |
| running 22:00 [2] 2.2 mi (10:00 / mi) | |
| shoes: Salomon |
| AM - Kasold/Peterson - out via Princeton. easy.
After "Late" Night at the Phog (on TV) tonight, I'll be ready for some map running this weekend. |
Thursday Oct 13 |
| biking (exercise bike) 8:00 [2] | |
| shoes: Salomon |
| AM - at SRFC - found an SI Campus edition to read - less boring! |
| strength/stretching 18:00 [1] | |
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| AM - weights - quick between exercises |
Wednesday Oct 12 |
| running 44:00 [3] +114m | |
| slept:7.0 shoes: Salomon |
| AM - Peterson to Fall Creek,Ranger, Wagon Wheel, Stetson, Settler, Trail, Lawrence Ave & home - added hills. |
Tuesday Oct 11 |
| Note | |
| slept:5.0 (rest day) |
| Homer had a seizure again, went to bed late, so didn't get much sleep. Groggy all day. |
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| C • 1 |
Monday Oct 10 |
| biking (exercise bike) 8:00 [2] | |
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| AM - SRFC exercise bike |
| strength/stretching 16:00 [1] | |
| shoes: Asics GT2100 |
| AM - weights - added more lbs on some exercises. |
Sunday Oct 9 |
| running 1:52:00 [3] | |
| shoes: Asics GT2100 |
| AM - slow to get going this morning, but finally left about 9:30. Out by the Boardwalk Apts to view the fire devastation. Mike Wildgen (city manager and runner) was there. A grim scene, but Mike came over and said, "joggers aren't allowed. . ." - good for him to keep emotionally balanced.
Then out to St Margaret's Episcopal, turned south on Geo Wms Way checking out the new development, to Corpus Christi Church, then back via Monterey & Peterson (a lot of new roadwork, more development & fewer trees). Not 2 1/2 hours, but less wiped out than last Sunday's long run.
Moderately hilly course - didn't try avoiding them. |
Saturday Oct 8 |
| running 22:00 [3] | |
| shoes: Salomon |
| AM - ran with the Red Dog group. Still a good crowd (about 40 people?). Went up 14th St hill then down Mississippi before running up the Union garage. Stopped by the European Gourmet Coffee Shop afterwards (to promote Thanksgiving Day Run and the Late Night with Mook). Most of the running group showed up - a nice social - reminiscent of the Einstein's Bagel stop after O' workouts. |
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| C • 2 |
Friday Oct 7 |
| strength/stretching 19:00 [1] | |
| slept:7.0 |
| AM - finally to the SRFC for weight workout - only 5 min on exercise bike then went quickly between weight stations. |
Thursday Oct 6 |
| strength/stretching 5:00 [1] | |
| slept:6.0 |
| AM - OK, enough of this grogginess and not working out, at least did pushups, situps, dog legs at home. |
Tuesday Oct 4 |
| Note | |
| slept:5.0 (rest day) |
| Stayed up til midnight last night working on runLawrence gear order. |
Monday Oct 3 |
| Note | |
| (rest day) |
| wasted, rest day - two competition days in a row over the weekend, not the prudent thing for an older body. |
Sunday Oct 2 |
| running race 1:20:23 [4] 9.3 mi (8:38 / mi) vdot: 38.0 | |
| shoes: Salomon |
| AM - Sandrat Trail Run. Steve Riley decided right before the start to send us through the muddy parts, so to my liking, we never ran on the levee. Dealing with the muddy and standing water parts helped me as I passed Marla Rhoden and Bob Boehm during those stretches. Clearly familiarity with sloppy running technique paid off. I would never be able to keep up with either of them. Since it was an effort at SMP yesterday, the goal was a steady pace run today. OK, the pace was faster than planned - but it was under control.
Chatted with a runner from St Louis, I was supposed to be at Cuivre River but backed out do to time commitments. |
Saturday Oct 1 |
| running warm up/down 25:00 [1] | |
| shoes: OLway Tigers? |
| AM - got to Shawnee Mission Park - thought it would be a 10 am start/ The score O was set for 11 am, so I did a 25 mi warmup on the roadway. |
| orienteering race 1:00:00 [5] *** | |
| 16c slept:8.0 shoes: OLway Tigers? |
| Score O (1 hr limit). 450 pts - tied with Marvin Nuss (4th-5th). Mostly in open areas. Bothced #24 - a path led straight to it, decided to go XC and got lost. Went to #17, but punched on the #15 box. Enjoyed the effort of the run, but certainly sloppy and not orienteering sharp. |
| running warm up/down 15:00 [1] | |
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| Warm down by going to the two controls west of the start - these two were clearly for those would have had the speed to get all the controls. Nick Hockman did a good course setting job. Mike Shifman said it took him 90 - by bike to find them all. |