Saturday Mar 31 |
 | running tempo 1:20:00 [3] | |
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| 10 minute warmup, then ran Chubb from archery parking lot to RR tracks tempo, 34 min, then easy back to trailhead only, 36 min. |
| orienteering 20:00 [2] | |
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| control pickup after meet
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Friday Mar 30 |
| orienteering 2:00:00 [2] | |
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| Setting out controls, heavier rain towards end. Mostly trail running rather than orienteering. |
| biking 25:00 [2] | |
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| access to pickup point. |
Thursday Mar 29 |
| biking 15:00 [2] | |
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| haircut nearby |
| swimming 15:00 [2] | |
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| swim test for canoe o |
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| C • canoe swim test 10 |
Wednesday Mar 28 |
| yoga 15:00 [1] | |
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| biking 40:00 [2] | |
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| to nursing home and fathers house |
Tuesday Mar 27 |
| orienteering 1:30:00 [3] | |
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| course layout for Saturday. quite a bit of trail/other running |
| biking 1:10:00 [2] | |
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| getting to meeting in Clayton, then Beths house and back, Metro in the morning |
Monday Mar 26 |
| biking 35:00 [3] | |
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Sunday Mar 25 |
| biking 50:00 [3] | |
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| 10 and 15 minute segements strung together w/ metrolink |
| orienteering 1:30:00 [2] | |
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| flagging controls. very hot, and hilly. slow. Nearly ran onto a large black snake. When i stopped just short of it, it raised its head and feinted towards my legs, and i jumped back. Got the adrenaline going. |
Saturday Mar 24 |
| running warm up/down 23:00 [2] | |
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| running race 22:00 [4] | |
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| 'test' 5k - legs didn't feel bad, I guess I've realized I need to throw more focused speed and tempo workouts into the mix now that winter is over, and a few pounds need to melt away with the snow.
(Just looking at some local 5k results and 22 min. isn't really anything to be embarassed about. That would get me a top 3 in my age group(s) at most races. And this is only the beginning of the 'season' Not that I'm not shooting for more) |
| biking 40:00 [3] | |
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| 2 errands and 1 lark. short trips w/ fast turnover. alternating bikes to see effect on 5k legs. I was just coming to the conclusion that the different geometrys did have a different feel for my legs when i realized my legs were just perking up the more I used them. Fun, switching bikes like that. Have to do it more often. |
Friday Mar 23 |
| biking 35:00 [2] | |
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| legs feel better, still dead and a little sore. |
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| C • GLAD YOU ARE FEELING BETTER! 2 |
Thursday Mar 22 |
| yoga 30:00 [1] | |
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| Note | |
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| legs still sore. after training 8-10 hours a week for months and never having sore legs. Great, you're not supposed to run fast when your legs are sore. |
| 'weight' training 30:00 [1] | |
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Wednesday Mar 21 |
| biking 40:00 [2] | |
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| to nursing home and back. really a 1.5. Legs feel very sore. Weird. Probably will wait til tomorrow for any running. |
| running 33:00 [2] | |
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| Jogged to the track to see if intervals would go. The first was 15 seconds slower than goal time, the third 30 seconds slow, and my legs were still sore, so I canned it. |
Tuesday Mar 20 |
| biking 50:00 [2] | |
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| meeting, metro, misc. |
| Note | |
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| Thought I was in pretty good shape, but legs are surprisingly sore from yesterdays run, hard to walk stairs |
Monday Mar 19 |
| running 1:35:00 [3] | |
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| long run - w/ all the cemeteries and parks, my neighborhood allows you to stay off hard surfaces for most of considerable distance runs, and I did.
Buff young lady of 25-30 commented, only 5 miles to go. When I said, yep, thats about it she said said wow, rather sarcastically. Probably just got back from the Bad Back Wassup 100k Butternut Butterball breaker to breaker run.
About 12.5 miles total - reference upcoming 15.75 Chubb trail run. Small hills in park only. Legs and lungs felt fairly strong, but need to pick up the race considerably if I'm going to get close to 2 hours @ Chubb, considering the rocky hills of West Tyson.
To park @ intersection 5:00
To metrolink bridge 18
back to Christy bridge 27
to edge of Carondolet park 11
back from Cpark thru cems 25
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| orienteering 28:00 [3] | |
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| in Carondolet park after about 9 miles run, about 2.5 miles in park, very easy controls, but practicing running same for 'o' as regular run, looking at map while continuously running, and doing 'o' during heavy oxygen debt. |
| Note | |
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| oh did i say that i feel truly blessed? day started inauspiciously when friend cancelled o run at last minute because of illness. Woke up around 3:30 anyway, then went back to sleep and sprained my neck! while sleeping!! (tendon that runs from inside side of neck somewhere thru shoulder blade- ughhh). Then I still got this wonderful long run in. Thank you Lord!! |
| yoga 10:00 [1] | |
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| stretching after run |
Sunday Mar 18 |
| Note | |
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| day of rest. |
Saturday Mar 17 |
| biking 1:30:00 [2] | |
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| cold and slow group ride, had to spin like crazy to try to stay warm, had already forgotten my winter mojo |
| biking 1:15:00 [3] | |
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| To fathers house, visit with relatives. Felt not so great on the way out, new pricey saddle hurt when it was supposed to have just the opposite effect. Might have been the thicker padding on the shorts I uss. dont wear, or the saddle being to high...or I might be selling a saddle soon. Flew back though, and it wasn't that bad, maybe shorter route made the difference - and standing up on hills. |
Friday Mar 16 |
| biking 35:00 [2] | |
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| nursing home and back |
| 'weight' training 25:00 [1] | |
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| upper body |
Thursday Mar 15 |
| yoga 20:00 [1] | |
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| biking warm up/down 15:00 [2] | |
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| To printers. Felt so good to get out in the cool air, I had to log it. |
| biking 20:00 [3] | |
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| picked up bike from bike shop but stayed on metro most of way home |
| running warm up/down 15:00 [2] | |
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| before and after sprint, partly w/ pack to and from metro station |
| orienteering tempo 19:00 [4] | |
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| Same sprint course in Forest Park as last summer. Much, much faster, good practice for going through the motions - in and out of controls. Good lines to controls, cutting corners w/ vegetation down, running fast felt painful at first, but good towards end. |
Wednesday Mar 14 |
| biking 40:00 [3] | |
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| to nursing home. back w/ 30# groceries |
Tuesday Mar 13 |
| running intervals 20:00 [4] | |
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| 6 x 800 w/ 2-3 min rest. 3:21, 3:18, 3:17, 3:17, 3:22, 3:22. wasn't exactly chomping at the bit to do this workout, legs felt tired, and temps warm, but it went ok. I forget if this is the right pace to do 800's for a 20 min. 5k - i think slow, probably more like 21. |
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| C • It's a good start.. 7 |
| running warm up/down 20:00 [2] | |
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| to track and back, picked up some ink cartridges on the way. |
Monday Mar 12 |
| biking 40:00 [2] | |
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| low gear spinning to nursing home and back |
Sunday Mar 11 |
| yoga 10:00 [1] | |
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| after run at babler |
| orienteering 1:45:00 [3] | |
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| ran red course from recent babler meet w/ billl and adventure race buddy. after really bad start and mumblings of tide in, tide out, alzheimers, damage control etc. settled down for a stronger second half. it helped that bill almost caught up to me after a significant staggered start. would have been good enough for third place at meet. need to work within my limitations and capabilites more and not worry about being anything else. |
| biking 1:00:00 [2] | |
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| grants trail. primarily back from father's house into south wind. |
Saturday Mar 10 |
| biking 40:00 [2] | |
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| easy riding to sylvan springs crit to help out. had a flat on way back, went thru two tubes, finally got it to where i could pump it up, ride another 200 yards, pump it again. guess i need to work on my tire changing skilz! not counting the walk/ride/pump portion. |
| yoga 10:00 [1] | |
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| stretching at the wheel pit |
Friday Mar 9 |
| running 15:30 [4] | |
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| went to Meramec Bottoms park before my meeting nearby, ran the trail loop, was supposed to be 20 min. so I think I added the trail distances wrong, counting one section of trail that was not really included in the official park distances given... Ran on aerial photo. |
| orienteering 40:00 [2] | |
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| jogged around in same park, off trail, and marked features on aerial photo as they came up. lots of swamp, pretty devoid of potential control features, so probably not a worthwhile map to develop farther. But it was fun...realizing that in an afternoon one could quite possibly gather enough information to make a halfway decent map for training. |
| biking 1:30:00 [2] | |
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| misc. biking to nursing home, bus, park etc. South county area near park was quite hilly. Did bike 'o' in south county area - back streets are complicated and require constant attention to map - fun. |
Wednesday Mar 7 |
| biking 1:20:00 [2] | |
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| errands |
| orienteering 45:00 [3] | |
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| 'intervals' @ forest park woodsy area. trying to hit 1000m intervals @ 7 min. per Eric's blog, w/ 3 min. rest between. Ist one worked like a charm, second one was a little too long, started to wrong 3rd control (had all the courses on one map) and on the last 2 controls navigation was fuzzy in the 'attackpoint' zone. Third was just a terrain run back to my bike. Fourth one was just about right, except sloppy navigating on pit north of road near highway, when I corrected I saw that area was totally blanketed w/ deadfall so I went on. And 5 min jog back to bike.
7:17, 15:23, 5:28, 9:52 |
Tuesday Mar 6 |
| yoga 20:00 [3] | |
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Monday Mar 5 |
| Note | |
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| My friends eyes lit up when I said I was discouraged by my orienteering. 'Now you can join my walking club', she said. Oh oh. |
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| C • there is no walking club! 3 |
| biking 50:00 [2] | |
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| to site |
Sunday Mar 4 |
| biking 15:00 [2] | |
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| to marks house from bus |
| orienteering 3:00:00 [3] | |
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| green course at cuivre river meet, parallel error on 3 made all other minor errors pale in comparison. not a good day mentally. then went out again to do red, was like a zombie towards the end, missed a control even though it was right in line, brain had stopped functioning pretty much, just wanted to get back so that people would not be waiting for me. |
| Note | |
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| I've put a good effort in O training. if things dont show improvement soon, I'm thinking of blowing off the A meet in may at the least. It would be awful to travel hundreds of miles, have hundreds of dollars expenses, and have a day like today. I can have a day like today right 'here' :) |
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| C • 2 |
Friday Mar 2 |
| biking 1:50:00 [3] | |
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| bike to nursing home, no-show mtg. in webster, contingency plan run in park, mtg. in kirkwood, visit father, home - beautiful day w/ strong west wind. |
| orienteering 35:00 [2] | |
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| tune-up run between meetings. bad thoughts like 'this map is no good' crowded in fast, and then I had a hard fall onto a rock lege creek bed. Pride cometh before a fall. Only my fat gut saved me, I reflexively puffed out my abs on the way down, because I knew that if I broke my fall with anything else, I would break more than my fall. I knew all that snacking I've been doing was good for something! After recovering from that, having the ? knocked out of me, things went better. I kept working on reading the map on the run, make faster decisions, know when to go and when to slow, etc.
Got a long way to go. |