Thursday Jan 31 |
 | running 1:08:00 [2] 5.0 mi (13:35 / mi) | |
| shoes: Asics Gel-Cumulus |
| AM - ran to Allen FH and back (tried the Forerunner 305 - a gift from Damon to me and Dee; took awhile to get the satellite link, then no signal inside AFH). Now I know it is 5 mile round trip, no need to wear it for any more Dog Days workouts to AFH.
52 min elapsed time.
plus 7 laps during DD workout (& 4 stairs) - another 16 min. |
| strength/stretching 26:00 [1] | |
| shoes: Asics Gel-Cumulus |
| Dog Days calisthenics and stretching |
Wednesday Jan 30 |
| strength/stretching 20:00 [1] | |
| |
| AM - 9F and felt sluggish, do did not run the 6 miles I was supposed to this morning. Did usual 20 min of PT stretching for shoulders. |
Tuesday Jan 29 |
| running 40:00 [2] | |
| shoes: New Balance 767 |
| AM - 6 laps before workout; 1 lap between lunges; 4 laps w/ 6 stairs. |
| strength/stretching 20:00 [1] | |
| |
| Dog Days calisthenics - Red Dog led this morning. Stretching, then 30 sec drills and lunges. A tougher than usual workout. |
Monday Jan 28 |
| biking (road bike) 51:00 [2] 10.9 mi (4:40 / mi) | |
| shoes: Shimano (bike) |
| AM - It was 57F, sunny and blustery - as predicted. A nice day to ride to Langston Hughes School and back. The corss training I'm supposed to do every Monday. Took the day off as my MLK Day holiday. |
| |
| C • L.H. School 2 |
Sunday Jan 27 |
| running 1:47:00 [2] 10.5 mi (10:11 / mi) | |
| shoes: Asics Gel-Cumulus |
| Stayed up late watching late night movie. Got up about 10 am.
2:30 - ran to N Lawrence - levee was sloppy and I slipped trhying to around the mud - so ran the Thanksgiving Day 5K route on the streets back to bridge; then back to Hallmark; that made it about 7.5 miles. Added 3 more by going on Peterson, then north on Kasold to Grand Vista circle and back. Definitely sluggish, but glad I did close to the 11 mi. I should have done today.
Temp: 60F - ran in shorts and 2 tops (gusty wind form S). |
Saturday Jan 26 |
| strength/stretching warm up/down 22:00 [1] | |
| shoes: Integrator |
| 10 min warmup on road; after race 12 min on trail north of parking lot. |
| orienteering race 1:29:36 [5] *** 7 km (12:48 / km) | |
| spiked:1/14c shoes: Integrator |
| Burr Oak Red course. Better orienteering than the last few times. Haven't trained much so definitely rusty. At the Dec. Possum Trot seeing Sharon Crawford moving so efficiently versus me running faser but stopping a lot more often - definitely not as sharp as I once was. Not "CAR"ing (control point - attack point - select route). Careful on the route, but sloppy last 100m. 3rd overall, but eliminating the bad errors could have closed the gap to 2nd place. RouteGadget |
| Note | |
| |
| Enjoyed the drive over using the Garmin Street Pilot Damon gave Dee and me (belated Christmas present after he hired on to Garmin). I-670 closed around Bartle Hall, so toyed with following readjusted directions - ended up taking 27th St across a rougher part of KC to pick up I-70 again on the east isde. |
Thursday Jan 24 |
| running 36:00 [2] 5.1 km (7:04 / km) | |
| (sick) shoes: Asics Gel-Cumulus |
| AM - Allen FH: 17 laps total; 9 before Dog Days workout, then 8 more during . . .
Still congested from cold, but slowly getting over it and not a problem working out. |
| strength/stretching 15:00 [1] | |
| |
| AM - Dog Days w/ Kenny B.
Stretching then,
jumping jacks, toe touches, volleyball jumps, lunges, curls x 3, pushups.
First sets of 5, then run 2 laps,
2nd sets of 10, 2 laps,
3rd: sets of 15, 2 laps,
4th set of 5, 2 laps.
Boring, but a good workout.
|
Wednesday Jan 23 |
| running 37:00 [2] 3.7 mi (10:00 / mi) | |
| shoes: Asics Gel-Cumulus |
| AM - Deerfield hills. |
Tuesday Jan 22 |
| running 35:00 [2] 3.0 mi (11:40 / mi) | |
| (sick) shoes: Asics Gel-Cumulus |
| AM - drove to Allen FH, then 20 min on level 3 (lost count of laps - I'm still groggy with the cold and sore throat). Then did Dog Days exercises, more stretching today - which was good. Then 6 more laps with 3 sets of stairs. Red Dog said the arena seating area is now off limits and we can no longer workout there. But we're still able to run around the concourse and up and down the outside stairs. |
| strength/stretching 20:00 [1] | |
| shoes: Asics Gel-Cumulus |
| calisthenics and stretching |
Monday Jan 21 |
| Note | |
| (sick) (rest day) |
| Still got the cold - went to work - fortunately it's MLK Day and very little traffic in the Union building. |
Sunday Jan 20 |
| Note | |
| (sick) (rest day) |
| The ticklish throat got worse - runny nose, coughing, tired out - rest day. |
Saturday Jan 19 |
| strength/stretching 41:00 [3] | |
| shoes: Vasque Blur |
| AM - minus 1 degree. From HyVee (Clinton Parkway) to Yankee Tank Lake and back (ran up the snowy dam of lake). with Dog Days group. |
Thursday Jan 17 |
| running 40:00 [2] 3.3 mi (12:07 / mi) | |
| shoes: Asics Gel-Cumulus |
| AM - drove to Allen FH (5" of snow, but have a cough today). 12 laps on level 3 before Dog Days workout - 6 more laps (total 5.4K) plus once around upper tier stairs. |
| strength/stretching 20:00 [1] | |
| |
| Dog Days calisthenics |
Wednesday Jan 16 |
| running 49:00 [2] | |
| shoes: Vasque Blur |
| AM - to 11th & Mass & back via Constant Park. |
Tuesday Jan 15 |
| running 20:00 [3] 2.3 mi (8:41 / mi) | |
| shoes: Asics Gel-Cumulus |
| Allen FH - laps before, and during Dog Days workout - total 14 laps (each lap under 300m) |
| strength/stretching 20:00 [1] | |
| |
| calisthenics led by Kenny Baldwin, 3 sets with lots of lower back work. Had to ease up. Sore back the next day. |
Monday Jan 14 |
| Note | |
| (rest day) |
| |
Sunday Jan 13 |
| running 1:26:00 [2] 8.3 mi (10:21 / mi) | |
| shoes: Asics Gel-Cumulus |
| AM - w/ Dee & Peter Shaheed to Wakarusa & Bob Billings Pkwy. |
Saturday Jan 12 |
| running 20:00 [3] | |
| |
| AM - after stretching for 5 min at LMH South, ran with Dog Days group to Inverness (SW Jr Hi) and back - at tempo. |
Thursday Jan 10 |
| running 58:00 [2] | |
| shoes: Vasque Blur |
| AM - 24 min to Allen FH, 10 min for 4 laps during Dog Days workout, 24 min going back. |
| strength/stretching 29:00 [1] | |
| shoes: Vasque Blur |
| AM - Dog Days - stretching and calisthenics. 4x lunges; Kenny Baldwin was drill instructor today. |
Wednesday Jan 9 |
| Note | |
| (rest day) |
| just felt sluggish in the morning and decided to go to work 1.5 hrs early to get caught up. |
Tuesday Jan 8 |
| Note | |
| (rest day) |
| drove back from Mankato - tense drive in pre-dawn fog; stopped in Waseca for coffee and wait for sunrise. Foggy in to Iowa; snow flurries in Iowa/Missouri; then rain; finally sunshine in Kansas. |
Monday Jan 7 |
| running 53:00 [2] | |
| shoes: Asics Gel-Cumulus |
| Mankato: from Jane's house ran east, then south to Skyline (other ridge near Mt Kato) including one long hill. Dee decided to cover a K-State garden stone with a KU bookstore bag (did that later at night). |
Sunday Jan 6 |
| strength/stretching 20:00 [1] | |
| |
| PT stretching |
Saturday Jan 5 |
| running 1:44:00 [2] | |
| shoes: Asics Gel-Cumulus |
| AM - Mankato; from Jane's house to other side of MSU campus (Pohl & Balcerzak) and back; with Dee. |
Friday Jan 4 |
| Note | |
| (rest day) |
| stayed up late due to Orange Bowl game the night before. |
Thursday Jan 3 |
| strength/stretching 40:00 [1] | |
| |
| AM - before driving up to Minn, did 20 min of Jones stretches, then the PT exercises for the right shoulder. |
Wednesday Jan 2 |
| running 35:00 [2] | |
| shoes: Asics Gel-Cumulus |
| 6 am - 7 degrees (brr) - black undershirt (capilene), long-sleeve tec shirt, then outer layer was black running jacket. 3 layers was perfect. Face coverd with gloves for first mile, then OK after getting warmed up.
Deerfield hills. . . . getting ready for Minnesota. |
Tuesday Jan 1 |
| running 45:00 [2] | |
| shoes: Vasque Blur |
| 2 pm - (sunny, 26F, strong wind from NW) to Grand Vista & Monterey, back via Fall Creek. |