Training Archive: MeanGeneIn the 7 days ending 2007-10-07:
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| M | T | W | H | F | S | S | |||||||
Sunday Oct 7 | ||
| running 45:00 [2] 4.5 mi (10:00 / mi) | |
| shoes: Vasque Blur | ||
| AM - after yesterday's DNF and this making it 4 days in a row of running - opted to shorted the 18 miles I had planned and did this 45 min pre-run before the Sandrat race. Best guess 4.5 miles; from Sandrat start to levee access at 8th & Oak, then west on levee and turned around after 25 min. Then 20 min rest before race. | ||
| running race 1:21:47 [3] 9.5 mi (8:36 / mi) vdot: 38.2 | |
| shoes: Vasque Blur | ||
| Sandrat Trail Run - started in the back, but slowly passed people on the streets. By the time we got to the trailhead I was at race pace (about 8:30s) Maintained pace I felt was a marathon pace. Could I keep going further? Revised goal for the day was to run 14 miles - a tempo and wait to next weekend to do another "final" long run before tapering. | ||
Saturday Oct 6 | ||
| orienteering race 45:00 [3] *** | |
| 9c shoes: Integrator | ||
| Shawnee Mission Park (PTOC) - really wanted to do a shorter run today, but there was such a crowd at the master maps, I signed up for the red course (6.3K) - with the thought of cutting it short if necessary.
It was necessary - leaving #9 and out on the road, the heat and humidity got to me and the energy just plummeted to zero. So, I walked it in. Changed clothes before reporting in to become a DNF stat. | ||
Friday Oct 5 | ||
| running 51:00 [2] | |
| shoes: Asics Gel-Cumulus | ||
| AM - to downtown (11th & Mass) & back via Pinckney.
5 pullups going in, 7 chin ups coming back. Lori Lange caught up with me on 6th and we ran down Mass. She took the 11th St hill, I avoided it and headed home. | ||
Thursday Oct 4 | ||
| running 47:00 [2] | |
| shoes: Asics Gel-Cumulus | ||
| AM - ran to stadium, but added 4 more blocks going east on 5th (about extra half mile). After Dog Days workout, chatted with Dr. Steve Segebrecht about his student days with SUA (mid 70s), before running back home without retracing the extra blocks. | ||
| strength/stretching 16:00 [1] | |
| shoes: Asics Gel-Cumulus | ||
| stretching (less time) & calisthenics - outside stadium. | ||
| running hills 24:00 [3] | |
| shoes: Asics Gel-Cumulus | ||
| stadium to Union garage: 3x ramps, 1x stairs, and back to stadium. | ||
Wednesday Oct 3 | ||
| Note | |
| (rest day) | ||
Tuesday Oct 2 | ||
| running 45:00 [2] | |
| shoes: Asics Gel-Cumulus | ||
| AM - to stadium (21 min) & back (24 min). 5 slow pullups. | ||
| running hills 22:00 [3] | |
| shoes: Asics Gel-Cumulus | ||
| 4xlength of football field - easy jogs with pushups and crunches at each end.
1 lap, stadium steps to row 43 1 lap, stadium seats to 43, 1 lap, stadium steps to top (row 68), 1 lap, stadium seats to top, 1 lap. (then home) | ||
| strength/stretching 21:00 [1] | |
| shoes: Asics Gel-Cumulus | ||
| yoga stretching (sun salutation) and calisthenics before running workout. | ||
Monday Oct 1 | ||
| Note | |
| (rest day) | ||