Training Archive: eboneIn the 28 days ending 2002-02-28:
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| F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | ||||||||||||||||||||||||||||||||||||||||||||||||
Thursday Feb 28 | ||
| Orienteering 49:50 [2] 4.15 mi (12:00 / mi) | |
| Control site checking, map revising, and test running at Priest Point Park. I felt much, much better today running in the thick forest than I did on Tuesday. | ||
| Running - Road / Track (road) 28:40 [1] 2.14 mi (13:23 / mi) | |
| Jogged with Bernie to Green Lake, along the lake for a bit, then home. | ||
Wednesday Feb 27 | ||
| Running - Road / Track (road) 30:13 [2] 4.3 mi (7:01 / mi) | |
| Ran to Green Lake, around, and home. Stephen inline skated along with me. I felt pretty good, despite not having drunk much before going out. I guess the slow start to my "hard week" is making my legs fresher. | ||
| Cycling (Mt. biking on road) 16:22 [2] 3.48 mi (4:41 / mi) | |
| Rode to and from a cappella rehearsal. | ||
Tuesday Feb 26 | ||
| Orienteering (course setting) 1:10:43 [2] 7.07 mi (10:00 / mi) | |
| Ran around Priest Point Park in little bits at a time (over the course of five hours) while checking out control locations and updating the map for the meet on Saturday. I felt sort of tentative and clutzy running in the forest. | ||
Monday Feb 25 | ||
| Cycling (Mt. biking on road) 8:08 [2] 1.78 mi (4:33 / mi) | |
| Rode to the Wallingford Post Office and back. | ||
| Riding scooter 12:30 [2] 2.2 mi (5:41 / mi) | |
| Rode to Greenlake to catch the 48, then from the 40th St & SR-520 bus stop to the Madson's place. | ||
| Running - Road / Track (road) 6:21 [4] 1.15 mi (5:31 / mi) | |
| Ran hard, in jeans and carrying a backpack, from the Madson's to the bus stop. | ||
Sunday Feb 24 | ||
| Running - Trail / Grass (some road, too) 1:26:30 [2] 11.1 mi (7:48 / mi) | |
| Ran to Woodland, then with Brian Burdo and company. It was basically the same route as last week. I felt basically good, but we went 7:15 pace at times, and my legs were a bit tight and fatigued at the end. It was cold (mid-30s) and windy, but not raining. | ||
Saturday Feb 23 | ||
| Running - Road / Track (road) 9:00 [2] 1.4 mi (6:26 / mi) | |
| Warm up for Winter Series Championships at Magnuson Park. It was somewhat cold and rainy, and I ran along the roads in the park, through a bunch of puddles. I felt surprisingly strong, with no sign of the mysterious achilles pain of the last few days. | ||
| Orienteering 20:22 [4] 4.27 km (4:46 / km) | |
| Course 4 at Magnuson Park. I had a clean run and felt pretty fast, especially considering the lack of speedwork. I think it was mostly just freshness. The course was fairly fast. | ||
| Orienteering (control pick-up) 11:00 [2] 1.17 mi (9:24 / mi) | |
| Jogged around and picked up four controls. I love my waterproof running shoes! (adidas Response) | ||
| Strength / Weights 11:04 [4] | |
| 0:43 - 45 push-ups
1:27 - 40 sit-ups 1:16 - 20 x 20 lbs shoulder presses 2:00 - held back raise 0:33 - 35 push-ups 0:35 - 40 crunches 2:00 - squatting, bent forward back raises with 20 lbs on my neck 2:30 - 20 x 20 lbs arm curls, each arm | ||
course 4 - Splits | ||
Thursday Feb 21 | ||
| Cycling (road) 1:02:11 [2] 14.31 mi (4:20 / mi) | |
| Rode to and fro, in three separate trips:
15:39 for 3.80 miles to Green Lake, then to Children's Orthopedic. About 25:00 for 5.84 miles to Footzone on Capitol Hill. 21:32 for 4.67 miles home. It rained on me much of the time. My left achilles hurt a bit, which was a refreshing change from yesterday, when my right achilles hurt a bit. I think achilles pain is just a normal, healthy part of my life. | ||
Wednesday Feb 20 | ||
| Running - Road / Track (and some trail) 10:21 [2] 1.5 mi (6:53 / mi) | |
| Ran from Wilburton Park to Bellevue Transit Center to catch the 271 to campus. My legs were tired.
I had a nice time walking around at Wilburton checking out the terrain. It's decent in places and makes a nice complement to Kelsey Creek. It was so mild and sunny that I got a little hot--without a jacket and while just walking. That hasn't happened for a couple of months. | ||
Tuesday Feb 19 | ||
| Cycling (Mt. biking on road) 6:00 [2] 1.24 mi (4:49 / mi) | |
| Rode to school for running group. The back sprocket or freewheel started slipping when I pedaled forward and then stopped freewheeling when I wasn't pedaling. | ||
| Running - Road / Track (some trail) 52:00 [2] 6.0 mi (8:39 / mi) | |
| Arboretum run with Husky group, then went to Husky Stadium for a bit of the track workout. | ||
| Running - Road / Track (track) 10:00 [3] 1.7 mi (5:52 / mi) | |
| Ran for ten minutes at around threshold pace. It felt really easy and natural to run a bit under 6 min/mile. Too bad my race pace (up to 1/2 marathon, anyway) is faster than that! | ||
| Running - Road / Track 25:08 [2] 2.79 mi (9:00 / mi) | |
| Jogging warm down on the track and home (wheeling my bike beside me). | ||
Sunday Feb 17 | ||
| Running - Trail / Grass 2:04:47 [2] 15.3 mi (8:09 / mi) | |
| Ran to Woodland; ran a bit over 10 miles with Brian Burdo and company (Sarah, Ken, Kari, and Andy) along Green Lake, through Ravenna, out to near Magnuson, and back; then ran another 8.5 miles by myself up to NSCC, across Northgate Way, and home via 15th, etc. Most of the 19.5 mile run was on dirt or grass, but something like 4.2 miles of it was on pavement, and I've logged that separately. I ate breakfast (spoonful of peanut butter, bit of OJ, big cup of milk, handfull of crasins) a few minutes after waking up and a few minutes before running out the door, but my stomach nonetheless felt fine, and I didn't get hungry again until I'd been running for 1:45, after which I ate the Clif Bar I'd brought. By the end of the run, I didn't feel tired but rather creaky, tight and slow. My right knee was just beginning to hurt during the last 15 minutes of the run. I think my average pulse was around 150, but I only took it toward the end, and it was 156 then. | ||
| Running - Road / Track (road) 34:00 [2] 4.2 mi (8:06 / mi) | |
| The on-pavement portion of my long run. | ||
| Running - Trail / Grass 15:00 [1] 1.25 mi (11:59 / mi) | |
| Walk/jogged (mostly jogged) in the near-dark around Crestwoods Park in Kirkland. It's not the greatest orienteering terrain in the world, but it would make a good beginners' venue, and a good place for a summertime game of ultimate and a barbeque. | ||
| Strength / Weights 12:00 [4] | |
| 0:30 - 30 push-ups
1:45 - 15 curls (each arm, ~20 lbs.) 1:15 - 30 sit-ups 1:30 - held back raise 0:30 - 30 push-ups 1:20 - 12 curls (each arm, ~20 lbs.) 1:25 - 20 crunches 1:45 - slow back raises 2:00 - 15 shoulder presses (each arm, ~20 lbs.) | ||
Saturday Feb 16 | ||
| Running - Trail / Grass (some road) 23:24 [2] 3.53 mi (6:37 / mi) | |
| Warm up for form drills and hills at Woodland Park. I ran North to Green Lake and around counterclockwise on the grass to Woodland. It was jarring and unpleasant to run at first, but after about 3/4 of a mile I felt much better. I was somewhat hungry, sleepy and lethargic right before doing the form drills and hills. I guess the few handfulls of milk chocolate chips didn't cut it as lunch. | ||
| Calisthenics / Dance (form drills) 1:00 [5] 0.13 mi (7:41 / mi) | |
| On a slight incline, I did 50 meters each of high knees, skip-bounding, butt kicks, and long striding. Jog back recovery (logged separately). | ||
| Running - Trail / Grass (gravel path) 1:57 [5] 0.45 mi (4:20 / mi) | |
| Did two sets of 3 x 120 m hills with jogging back recovery and three minutes walking between sets. I ran up 50th St from the corner of Green Lake Way to the metal posts blocking cars from driving onto the soap box hill. I think I pushed a little too hard, since I was nearly sprinting. I'll need to take it a bit easier if I'm ever going to do more than 10 of these. Given how I felt just before the hills, they went pretty well. I didn't feel weak. Splits: 19.7 20.1 19.6, 18.9 19.2 19.6 | ||
| Running - Trail / Grass 17:13 [2] 1.97 mi (8:44 / mi) | |
| 6:43 of recovery jogging during form drills and hills, then 10:30 warm down afterward. My left achilles had a really sharp twinge as I was crossing Green Lake Way, so I walked the rest of the way home (backwards up the hill, at first). It felt better after a couple minutes. | ||
Friday Feb 15 | ||
| Roller-skating 1:08:08 [2] 13.8 mi (4:56 / mi) | |
| Skated South to the Burke-Gilman Trail, along the trail almost to Matthews Beach, then home via essentially the same route. I mostly felt pretty good, but I was somewhat fatigued from training so much. On the trail, I went as fast as 3:50 per mile, but never for more than about half a mile. It times my pulse got a bit high, up to 160 or so. | ||
Thursday Feb 14 | ||
| Riding scooter 23:32 [2] 3.67 mi (6:24 / mi) | |
| Rode to school and back to sing to Christine's roommate for Valentine's Day. I stopped in the U District to do some errands on the way home. The force of hitting the ground when I push off hurt my feet on the way to school. I'll have to be more careful about kicking hard before I'm warmed up. My quads were dying on the way home, so it must be good training.
It was a glorious, sunny day. . | ||
| Running - Road / Track (road) 18:01 [1] 1.47 mi (12:15 / mi) | |
| Jogged around the neighborhood with Bernie. | ||
| Calisthenics / Dance (form drills) 4:00 [5] 0.44 mi (9:05 / mi) | |
| Did four sets of 15 seconds each of high knees, skip-bounding, butt kicks, and long striding. I took 15 seconds rest in between drills. My right achilles hurt a bit when I was almost done. | ||
| Running - Road / Track (road / grass) 7:09 [2] 0.84 mi (8:30 / mi) | |
| Jogging before, among, and after the form drills. I went to Good Shepherd and back. | ||
| Cycling (Mt. biking on road) 25:11 [2] 5.81 mi (4:20 / mi) | |
| Rode to NSCC and back for the last meeting of my business class. I neglected to bring a jacket, so I was cold for about 5 minutes of the return trip. | ||
| Strength / Weights (body weight exercises) 7:00 [4] | |
| Push-ups: 40, 30
Sit-ups: 35 Held back raises: 2 x 1:30 5-second crunches: 25 | ||
Wednesday Feb 13 | ||
| Running - Road / Track (road) 4:20 [4] 0.77 mi (5:37 / mi) | |
| Ran to U District. | ||
| Cycling (Mt. biking on road) 18:39 [2] 3.33 mi (5:36 / mi) | |
| Rode to a cappella practice (small group, then big group), then rode home. The freewheeling rear hub on my bike is sticking and doesn't easily freewheel anymore. | ||
| Running - Road / Track (road) 31:10 [1] 2.15 mi (14:29 / mi) | |
| Jogged with Mom and Bernie NNW to Green Lake, along the lake for a little ways and South home. | ||
Tuesday Feb 12 | ||
| Running - Road / Track (road) 15:53 [1] 1.41 mi (11:15 / mi) | |
| Jog around the neighborhood with Bernie, not including stops (of which there were unusually many. It must have been especially fragrant out today.) Bernie had a bit of a limp to begin with, but I think it went away after a few minutes. | ||
| Cycling (Mt. biking on road) 1:37:16 [2] 23.8 mi (4:04 / mi) | |
| Rode to campus, to Aurora Village to pick up some running shoes on sale, then to the IMA for the group run. I felt really tired leaving campus, but then the food and water that I'd just had kicked in. On the way back from Aurora Village (much downhill) I felt quite good. It's interesting how downhills make me feel great and uphills make me feel like shit. I call it the Great/Shit Phenomenon. | ||
| Running - Road / Track (road) 28:43 [2] 3.5 mi (8:12 / mi) | |
| Ran to meet the Husky group en route in the Arboretum run, then ran back to Husky Stadium for the Club Northwest track workout and did a bit more jogging on the track. | ||
| Calisthenics / Dance (form drills) 2:00 [4] 0.2 mi (10:00 / mi) | |
| Greg Crowther was doing form drills on the track, and I've always admired Greg, so I did some, too. | ||
| Running - Road / Track (track) 29:42 [3] 5.0 mi (5:55 / mi) | |
| Ran 5 x 1600m with 1 minute rest between reps. The first one felt super easy for about the first kilometer. After that, it felt like I was working a little, but I had no trouble completing the workout comfortably. I was pleased about that. Since I've been increasing my training volume, my pulse was on the high side, about 170 bpm. I had a recurring side ache on the last three miles, but I was able to control it by blowing out hard. My mile times were: 5:59, 6:01, 5:58, 5:56, 5:48. | ||
| Running - Road / Track (track / road) 24:30 [2] 2.53 mi (9:40 / mi) | |
| Warmed down on the track then on the road with Bill, until Red Square, where I hopped on my bike. | ||
| Cycling (Mt. biking on road) 11:11 [2] 1.82 mi (6:08 / mi) | |
| Rode home from campus, stopping at Trader Joe's to get some peanut products (peanut butter and two kinds of cooked peanuts) and a bit of candy. Yeah, I'm tired, but you would be, too! | ||
Monday Feb 11 | ||
| Cycling (Mt. biking on road) 33:45 [1] 6.3 mi (5:21 / mi) | |
| Rode to Montlake building to caulk the other skylight, to campus for Science at the Movies (which was supposed to be a talk followed by Vertical Limit, but it didn't happen because the dude never showed up, but I had a nice long talk with Greg Crowther, so it certainly wasn't time wasted), then home.
I felt like such a wimp today: usually, for my legs to feel comfortable I had to be in a really low gear. I guess I'm probably never going to be a great cyclist. It's a good thing I'm just training to be a great orienteer! | ||
| Note | |
| Not having a car makes it harder to take off days (days without exercise). This was supposed to be one. | ||
Sunday Feb 10 | ||
| Running - Road / Track (road) 31:00 [2] 3.95 mi (7:51 / mi) | |
| Ran 1:15:28 -- met Heidi and Bill at Green Lake, ran around the lake and Woodland Park, to Bill's, then home. I've logged it as two sessions, because part was on road and part was on trail and grass. Something unusual happened: I felt sort of intoxicated for about the first third of the run. I think it was hypoglycemia. I had finished eating a bunch of french toast about 10-15 minutes before I started running. | ||
| Running - Trail / Grass 44:28 [2] 5.37 mi (8:17 / mi) | |
| Other part of run with Bill and, for a part, Heidi at Green Lake and Woodland. | ||
| Running - Trail / Grass (snow) 32:32 [2] 2.96 mi (10:59 / mi) | |
| A few minutes of skiing, then running with Mom and Bernie in O' shoes uphill over snowshoe tracks at Gold Creek. We were out for about 1:40, but I walked with Mom and B for most of the time. | ||
| Strength / Weights (sit-ups / push-ups) 2:30 [4] | |
| 40 sit-ups and 30 push-ups. | ||
Saturday Feb 9 | ||
| Running - Road / Track (road) 14:07 [2] 1.58 mi (8:55 / mi) | |
| Warm up jog with Dave Tallent for orienteering at Hamlin Park. | ||
| Orienteering 38:52 [3] 6 km (6:29 / km) | |
| Ran course 4 at Hamlin Park. In the beginning and for several parts throughout the course, my legs felt pretty flat and slow, but in general I felt pretty good as I did the last 1/3, or so, of the course. | ||
4 - Splits | ||
Friday Feb 8 | ||
| Cycling (Mt. biking on road) 1:07:41 [2] 15.14 mi (4:28 / mi) | |
| Rode home from Bruce's via the Burke-Gilman Trail. After about half an hour, I noticed my haunches were tender from riding so much and it actually felt like a break to stand up and pedal. This ride was at the low end of aerobic intensity (120-130 beats per minute), but I had to go slowly, because my legs had no zip left. No pep either. It was a cold, starry night, and my hands were quite cold for about the first 10 minutes of the ride, then they became comfortable. | ||
Thursday Feb 7 | ||
| Cycling (Mt. biking on road) 45:07 [2] 10.56 mi (4:15 / mi) | |
| Rode to Sam's Club (21:40 for 5.15 miles), shopped, then rode to Home Depot and home (23:27). | ||
| Running - Road / Track (road) 24:30 [1] 2.4 mi (10:13 / mi) | |
| Jog with Bernie North to Green Lake and along the lake to Woodland, where we ran into Nic and the dogs going to the off-leash area. I hung out with them for a while, then left Bernie with them and ran home. I did form drills (logged separately) on the way back. | ||
| Calisthenics / Dance (form drills) 3:00 [5] 0.3 mi (10:00 / mi) | |
| Three sets of 15 seconds each of high knees, skip-bounding, butt kicks, and long stride bounding. I took 15 seconds jog between exercises, but somewhat longer to rest between sets. | ||
| Cycling (Mt. biking on road) 38:19 [2] 8.74 mi (4:22 / mi) | |
| Rode to Montlake building, home, then to NSCC for business class. My left achilles/soleus hurt a bit during these segments, probably from the vigorous form drills earlier. | ||
| Cycling (Mt. biking on road) 14:13 [1] 2.89 mi (4:54 / mi) | |
| Rode home from NSCC in a hard, cold rain, but I took it easy and felt great, and I reached a comfortable temperature after about 3 minutes. | ||
Wednesday Feb 6 | ||
| Cycling (Mt. biking on road) 17:55 [2] 3.71 mi (4:49 / mi) | |
| Rode to Stevens Court for a cappella, to Suzzallo for big group, then home afterward. My legs were pretty tired from yesterday. | ||
Tuesday Feb 5 | ||
| Running - Road / Track (road) 48:34 [1] 4.08 mi (11:54 / mi) | |
| Ran with Bernie to Green Lake, around counterclockwise 2/3 of the way to Woodland, then home up 53rd. I stopped my watch so as not to include peeing and street crossing stops this time. | ||
| Running - Road / Track (road) 15:00 [3] 2.5 mi (6:00 / mi) | |
| Ran to Nic's then to the IMA. | ||
| Running - Road / Track (road / 20% trail) 39:36 [2] 5.4 mi (7:19 / mi) | |
| Did the Arboretum run, including three 20 second accels, logged separately. | ||
| Running - Road / Track (road) 1:00 [5] 0.35 km (2:51 / km) | |
| Three 20 second accels during Arboretum run. I felt pretty quick and strong. | ||
| Running - Road / Track (track) 4:49 [4] 1.0 mi (4:49 / mi) | |
| Ran 2 x 800 meters with 400 meter recovery jog. Since I was only doing two, I decided to run with Greg Crowther, who ran quickly. It was tough to keep up with him. My times were 2:24 and 2:25. | ||
| Running - Road / Track (road) 31:40 [2] 4.1 mi (7:43 / mi) | |
| 2:21 rest between 800's, then 29:19 run for 3.8 miles to the Broadway Performance Hall. I was pretty tired running up Capitol Hill. | ||
| Strength / Weights (pull-up, push-up, crunch) 3:00 [4] | |
| I made a meager start on general strength training for the season: 10 pull-ups, 40 push-ups, and 30 crunches. All three exercises felt tough, which isn't surprising, since I've become a weakling in the last few years. | ||
Sunday Feb 3 | ||
| Running - Easy (dirt road) 35:53 [2] 4.95 mi (7:14 / mi) | |
| Ran behind the Land Rover on rough roads while off-roading near Vantage. | ||
| Running - Barely (road) 17:43 [1] 1.31 mi (13:31 / mi) | |
| Jogged around the neighborhood with Bernie, who was full of spunk this evening. He even bounded and galloped--and of course pranced profusely. | ||
Saturday Feb 2 | ||
| Cycling (Mt. biking on road) 7:10 [2] 1.58 mi (4:31 / mi) | |
| Biked to QFC and back. | ||