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Training Log Archive: bbrooke

In the 7 days ending Sep 16:

activity # timemileskm+m
  Administration2 4:45:00
  Run / Hike3 4:44:42 24.87(11:27) 40.02(7:07) 446
  Cycling1 1:33:49 16.42(5:43) 26.42(3:33) 225
  Total6 11:03:31 41.29 66.45 671
  [1-5]4 6:18:31
averages - sleep:7.2 weight:111.5lbs

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Saturday Sep 16 #

Run / Hike 2:43:13 [3] 14.21 mi (11:29 / mi) +302m 10:46 / mi
slept:8.0 weight:113.6lbs shoes: Brooks Adrenaline (2017)


I've had this as a goal since the Dirty Bismarck loop was completed in 2011: to run the whole thing. Finally did that today -- woohoo!

* 2:43:13 total time.
* 2:40:53 moving time (I stopped a few times to take pictures, take off my jacket, etc.), for 11:19 avg moving pace.

The weather cooperated -- it was actually almost cold when I started (I wore a jacket for the first five miles).

My knees ached a tiny bit towards the end, but thankfully I didn't have the sharp right-kneecap pain I felt in Laramie. The more problematic issue was a burning sensation in my toes and forefoot on uphills (that's not unusual on my long runs, but it was more pronounced today; I'm worried about stress fractures...)

Having water helped -- I still LOVE my hydration vest. (When I thought about running this loop in the past, I used to wonder which trailheads I could stash water at -- not necessary anymore.)

Photo.

Thursday Sep 14 #

Run / Hike hills (Summer Training 2017) 1:02:14 [3] 5.11 mi (12:11 / mi) +98m 11:30 / mi
slept:8.0 weight:110.6lbs shoes: Brooks Adrenaline (2017)


- Walked 0.2 and jogged 0.8 to warm up.

- Rec Center hill sprints x 10 (one minute up / two minutes jogging recovery back down). The three speedsters were way out in front, but I was 4th (out of 12 people) on every lap -- happy with that.

- Jogged 0.75 and walked 0.25 to cool down.

"Unfortunately" we won't be able to do this workout again for about a year since the powerline path is being re-routed during the rec center expansion work. I'm sure Coach Erin will find another hill to torture us on. ;-)

Tuesday Sep 12 #

Run / Hike tempo (Summer Training 2017) 59:15 [3] 5.55 mi (10:41 / mi) +46m 10:24 / mi
slept:6.0 weight:111.1lbs shoes: Brooks Adrenaline (2017)


- Jogged a quarter-mile to the trailhead (I should have jogged a full mile to warm up...but I was late).

- 1.5-mile loop at 10K pace x 3, with 3-4 minutes walking recovery in between each set. Average paces were 8:41, 8:29, 8:10. Not sure if I could actually do a full 10K at that pace...but I would like to think so.

- Jogged a half mile to cool down.

My left ankle and right knee did not hurt during the workout -- yay. But now (~two hours later), my ankle is aching. Ice wrap deployed...

Only two more weeks of Summer Training left -- bummer.

Monday Sep 11 #

Administration 3:00:00 [0]
slept:6.0 weight:111.5lbs


- Made date & location decisions for the Corn Maze meet; set up meet details & pre-registration on RMOC web page.

- Set up meet details & pre-registration page for White Ranch; followed up with Course Setter.

- Collected Tahosa photos for a post on RMOC's Facebook page.

- Posted results & splits for Tahosa.

- Composed RMOC update email with photos & links to upcoming regional & national events.

- More email follow-ups.

Sunday Sep 10 #

5 PM

Cycling 1:33:49 [3] 16.42 mi (5:43 / mi) +225m 5:29 / mi
slept:8.0 weight:110.5lbs shoes: Safire


After waffling too long this morning about whether to ride or run, I finally got ready to ride (sunscreen, bike clothes, etc.) and realized it was already pretty hot. So I decided to do stuff around the house until it cooled off in the afternoon.

Got some stuff done at home...and when I was ready to leave again at about 4:45 pm, it looked like the sky was about to open up. Hmm. But luckily it was just blustery and it blew over without any of the rain / hail / lightning that looked imminent.

From home: one loop around the arboretum, powerline bike path, Coal Creek trail, Mayhoffer-Singletree trail, Cowdrey Draw, and Community Ditch out to Hwy 93. And then back the same way, except for the arboretum loop.

7 PM

Administration 1:45:00 [0]


- Updated RMOC database for memberships that expired on 8/31.

- Sent reminder emails for 9/30 membership expirations.

- Data entry for new memberships & annual waivers collected at yesterday's meet.

- Data entry for phone number & vehicle updates collected at yesterday's meet. Also, added a new field for Vehicle in the rmoc_member table (for members who don't have an entry in the rmoc_waiver table), rather than using the Phone2 field as a workaround; updated the PHP / SQL query that pulls runner details for start cards.

- Confirmed Tahosa volunteer list w/ Doug & Michael; data entry for results page.

- Sent two invoices for Tahosa meet.

- Miscellaneous email follow-ups.

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