Training Archive: eboneIn the 29 days ending 2008-02-29:
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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 | F | |||||||||||||||||||||||||||||||||||
Thursday Feb 28 | ||
| Cycling (mtb road) 18:15 [12] 4.32 mi (4:14 / mi) +65m 2:30 / km | |
| ahr:128 max:141 slept:4.0 shoes: Nike ACG cycling shoes | ||
| I rode from Mountlake Terrace to Jim's house for the COC board meeting. My legs felt so-so. | ||
| C • Training sessions 2 | ||
| Cycling (mtb road) 19:20 [12] 4.32 mi (4:28 / mi) +55m 2:41 / km | |
| ahr:118 max:136 shoes: Nike ACG cycling shoes | ||
| Rode from Jim's back to my car. My legs felt tired. | ||
| Running - Road / Track (road) 12:15 [1] 1.29 mi (9:29 / mi) +30m 5:30 / km | |
| ahr:112 max:123 shoes: Brooks Adrenaline - 1 | ||
| Jog around the neighborhood to warm-up for stretching. | ||
Tuesday Feb 26 | ||
| Cycling (mtb mostly trails) 30:13 [12] 5.0 mi (6:02 / mi) +90m 3:33 / km | |
| ahr:133 max:155 slept:8.0 shoes: Nike ACG cycling shoes | ||
| I rode the Northwest Trail Runs course (and from and to the car) at Des Moines Creek Park to make sure that the trails were open and in good enough shape. Indeed, they were in surprisingly good shape.
I decided to take it easy today and skip running, since the muscles behind my left knee were bothering me. I probably strained them carrying my luggage. It's just as well to give myself another day to recover from the hard weekend before diving into the week's training. | ||
Monday Feb 25 | ||
| Note | |
| slept:6.5 (rest day) | ||
| Traveling from Tucson back to Seattle. | ||
| Walking (with luggage) 18:00 [12] 0.9 mi (20:00 / mi) +15m 11:49 / km | |
| shoes: Brooks Adrenaline - 1 | ||
| Stints of walking while carrying my ~70 pounds of luggage to and from buses. | ||
Sunday Feb 24 | ||
Blue2 - Splits | ||
Saturday Feb 23 | ||
| Event: Western States + Intercollegiate Championships | ||
Blue 1 - Splits | ||
Sprint - Splits | ||
Friday Feb 22 | ||
| Orienteering 29:27 [12]*** 4.2 km (7:01 / km) +40m 6:42 / km | |
| ahr:127 max:149 14c shoes: Brooks Cascadia (gray) | ||
| Compass and detail-reading course at Arthur Pack Park in Tucson, AZ. U.S. Team Training activity. It was surprising how running just a little faster on a few legs resulted in some relatively big mistakes (given that I had set out the streamers). | ||
Thursday Feb 21 | ||
| Event: US Team training activity | ||
Monday Feb 18 | ||
| Event: US Team training activity | ||
| Orienteering 52:30 [12]*** 4.4 km (11:56 / km) +140m 10:18 / km | |
| ahr:120 max:147 6c slept:7.8 shoes: VJ Twister (US size 10.5) - 3 | ||
| U.S. Team training at Bastrop State Park. I shadowed William Hollowell for the first part of the rough compass training course, then ran the second part by myself. My left knee mostly felt fine running easy. My left Achilles tendon twinged a few times while running but wasn't sore afterward. | ||
| Orienteering tempo (tennis match O) 18:08 [3]*** 2.7 km (6:43 / km) +110m 5:35 / km | |
| ahr:153 max:168 8c shoes: VJ Twister (US size 10.5) - 3 | ||
| I ran a "tennis match" exercise in a trio with Tom Hollowell and Gabe Svobodny. We picked three segments of a short course, with fairly technical controls and short-to-medium length legs, and we ran each one hard, with one runner getting a 30-45 second head start and the other runners starting together and chasing. The person who arrives first at the final control of each segment wins the point for that segment. We took turns starting first. It was a fun way to bring some pressure to the training. I won three points--woo-hoo! :-)
Length, climb, # of controls, my time, and my avg/max HRs per segment: 1.01k, +35m, 3c in 7:00, 139/153 0.65k, +35m, 2c in 3:43, 157/168 1.05k, +40m, 3c in 7:25, 155/167 | ||
| C • Sounds fun 2 | ||
| Orienteering 20:36 [2]*** 1.7 km (12:07 / km) +80m 9:49 / km | |
| ahr:130 max:148 3c shoes: VJ Twister (US size 10.5) - 3 | ||
| Gabe and I ran the rest of the course easy together, each running a leg by memory, not totally smoothly. | ||
Sunday Feb 17 | ||
| Running - Trail / Grass warm up/down 1:45 [1] 0.21 mi (8:20 / mi) | |
| slept:7.8 shoes: VJ Twister (US size 10.5) - 3 | ||
| I jogged to the start. I didn't need to warm-up before orienteering today, since I was taking it easy. | ||
| Orienteering 1:06:46 [2]*** 9.8 km (6:49 / km) +170m 6:16 / km | |
| ahr:148 max:157 22c shoes: VJ Twister (US size 10.5) - 3 | ||
| I ran the blue day 2 course at Camp Miesenbach, again unofficially, since I'd worked on a part of the map and was the course consultant. I ran at an easy, upper aerobic pace for the whole course today. I navigated very smoothly and my legs felt fairly good. I had very little lost time, and if I were racing and ran this cleanly I would consider it a very good run.
My left knee (tendon/ligament on medial surface of tibia) flared up fairly early in the run, and I thought about dropping out, but I decided to continue and see if it got better. It did, but it was still sensitive and slightly sore afterward. | ||
Saturday Feb 16 | ||
| Note | |
| I get to watch some great competition at the Interscholastic Champs today! | ||
| Running - Trail / Grass warm up/down 12:30 [2] 1.7 mi (7:20 / mi) +15m 4:27 / km | |
| ahr:142 max:153 slept:6.4 shoes: Brooks Cascadia (gray) | ||
| A brisk warm up run before orienteering at Clement Scout Ranch. | ||
| Orienteering 56:52 [23]*** 8.9 km (6:23 / km) +160m 5:52 / km | |
| max:169 24c shoes: VJ Twister (US size 10.5) - 3 | ||
| I ran the blue course at the Interscholastic Champs. I worked on the map and was the course consultant, so this was a training run for me and not a real race. Since it was my easy week, I decided just to run hard in the early part of the course and then ease up for the rest. I ran a pretty aggressive pace for the first 10 controls (except for #6, an ~80m leg which I accidentally skipped), then took it easy for the remainder of the course. I felt pretty good in the middle, and it felt like I could have run quite fast if I had wanted to. I had one substantial mistake, where I took a fairly direct route when there was a faster around route, then tried to feel my way in to the control, overshot a bit, and took a minute to relocate. | ||
Friday Feb 15 | ||
| Event: Interscholastic Champs | ||
| Orienteering (control checking) 20:00 [1]*** 1.7 km (11:46 / km) +40m 10:32 / km | |
| 32c slept:8.9 shoes: Brooks Cascadia (gray) | ||
| I walked around part of the day 1 Interscholastic Champs competition area at Clement Scout Ranch in order to make sure that the e-punch boxes were working and that the controls were in place and otherwise in good order. The SI card I was using filled up, so I had to leave several controls for later. My total time out was nearly 1.5 hours, but most of it was spent standing at controls or walking at sub-training intensity. | ||
| Orienteering (control checking) 18:00 [2]*** 2.4 km (7:30 / km) +45m 6:51 / km | |
| ahr:132 15c shoes: Brooks Cascadia (gray) | ||
| I used the rest of the control checking as my warm-up run before the sprint. | ||
| Running - Trail / Grass warm up/down 4:00 [2] 0.5 mi (7:59 / mi) +5m 4:49 / km | |
| ahr:138 max:160 shoes: VJ Twister (US size 10.5) - 3 | ||
| A bit more warm-up running before the sprint. | ||
| Orienteering race (sprint) 12:18 [34]*** 2.3 km (5:21 / km) +65m 4:41 / km | |
| ahr:160 max:170 12c shoes: VJ Twister (US size 10.5) - 3 | ||
| I had a decent sprint race, mostly keeping moving well, but making a few smallish mistakes (1x miss, 1x route error, 1x stop early: maybe 30 seconds worth?) I couldn't get my heart rate up very high, so I guess my legs are still carrying some training fatigue. | ||
| Running - Trail / Grass warm up/down 10:00 [2] 1.2 mi (8:20 / mi) +5m 5:07 / km | |
| ahr:129 shoes: Brooks Cascadia (gray) | ||
| Warm-down run after the sprint race. My max heart rate was recorded as 164 during this run, but I suspect that's a spurious reading. | ||
Sprint A - Splits | ||
Thursday Feb 14 | ||
| Orienteering 1:12:30 [12]*** 8 km (9:04 / km) +290m 7:40 / km | |
| ahr:133 max:155 17c slept:9.3 shoes: Brooks Cascadia (gray) | ||
| I ran around Bastrop State Park to check out the controls for next Monday's training. The mix of oak leaves and pine needles was very slippery, and I went down several times. I think it might have helped if I were to have worn O shoes, but I'm not sure. My legs felt tired today, but running slowly wasn't hard. | ||
Wednesday Feb 13 | ||
| Running - Road / Track (with luggage) 10:00 [23] 0.77 mi (13:00 / mi) +5m 7:55 / km | |
| slept:4.7 shoes: Brooks Adrenaline - 1 | ||
| A few stints of running/shuffling or brisk walking while carrying my luggage en route to and at the airport to go to Texas. I brought a tent and control markers, so my big duffel was especially stuffed and heavy. My forearm muscles gave out when I was running to the bus stop; fortunately, I was only 20m away from the stop, so it was a fine time to put my duffel down and rest. | ||
Tuesday Feb 12 | ||
| Running - Trail / Grass (map run) 31:18 [1]* 3.24 mi (9:39 / mi) +25m 5:52 / km | |
| ahr:118 5c slept:2.0 shoes: Brooks Adrenaline - 1 | ||
| I went for a very easy run around the Arboretum, mostly on the Union Bay canoe O map, but partly on the Arboretum trail map (which I just spent some time augmenting). I did 6 x 25 fast strides during the run, which I've logged separately. I visited a few (virtual) controls, but mostly just thumbed the map.
In contrast to Sunday's run, this one was pure joy. It felt really good to run, and I enjoyed looking across the slate bay and seeing trees along the shore and the hill of Laurelhurst gilded by the rays of the setting sun peeking under the clouds. | ||
| Running - Trail / Grass intervals (most trail, some pavement) 1:27 [5] 0.31 mi (4:40 / mi) | |
| shoes: Brooks Adrenaline - 1 | ||
| 6 x 25 fast strides, with 1:15 jogging recovery during my easy jog at the Arboretum. It felt good to turn my legs over quickly. | ||
Monday Feb 11 | ||
| Note | |
| slept:7.2 (rest day) | ||
| My left knee is fine now, but my right knee (around upper patella) often hurts a little under load (standing up from sitting, stairs, etc.) I came across my old running log that I used sporadically from 1990-92. Maybe I'll enter some of it in Attackpoint for entertainment and to archive the data. | ||
Sunday Feb 10 | ||
| Cycling (mtb road) 29:16 [2] 6.7 mi (4:22 / mi) +130m 2:34 / km | |
| ahr:136 max:154 slept:7.3 shoes: Nike ACG cycling shoes | ||
| Rode to Bruce's house to pick up a map of the nearby parks, so that I could get in some orienteering practice, instead of just going for a run. | ||
| Orienteering 2:12:25 [12]*** 12 km (11:02 / km) +540m 9:00 / km | |
| ahr:122 max:146 25c shoes: Brooks Cascadia (gray) | ||
| I went for a night O run at Big Finn Hill, O.O. Denny and St. Edward. The run was generally not fun, and I wondered whether it was even useful from a training standpoint or amounted simply to beating a dead horse. My legs felt tired and weak, and I felt lethargic and somewhat sleepy for most of the run. I had to push myself just to get my heart rate up into the mid 130s. I perked up a bit for the last 20-30 minutes, and my legs felt like they had a bit of pep toward the end. | ||
| Cycling (mtb road) 31:08 [2] 6.75 mi (4:36 / mi) +105m 2:44 / km | |
| ahr:127 max:153 shoes: Nike ACG cycling shoes | ||
| I rode home from Bruce's after hanging out for a while. | ||
| Strength / Weights (body weight exercises) 18:00 [1] | |
| Pelvis/hip lifts (standing on one foot and lifting the other side of the pelvis up), some ankle exercises, and the usual upper body and core stuff. | ||
Saturday Feb 9 | ||
| Running - Road / Track warm up/down 12:30 [23] 1.8 mi (6:56 / mi) +5m 4:17 / km | |
| ahr:147 max:162 slept:5.7 shoes: Brooks Adrenaline - 1 | ||
| Ran to Nathan Hale and a little back and forth on the track to warm up for the 2-mile Grand Prix race. My legs felt slightly better than they did yesterday, but they were still quite tired. | ||
| Running - Road / Track race (track) 10:43 [4] 2.0 mi (5:21 / mi) +0m 3:20 / km vdot: 59.4 | |
| ahr:172 max:182 shoes: Nike Zoom Waffle - Husky color | ||
| 2-mile Grand Prix series race. Since I felt lousy--sore and tired from a hard week of training--leading up the event, I gave myself permission not to push, and I just cruised comfortably fast. My heat (the second fastest) went out really fast; I hung back and still ran a 76 first lap--d'oh! I was sure I would pay dearly by dying later, but the rest of the run went pretty well, after all. Actually, I'm very pleased with this performance, given the time of year and it being on tired legs. My splits and avg/max HRs: 75.9 153/172, 80.9 173/174, 80.9 174/175, 81.5 176/177, 81.8 175/176, 81.3 174/176, 82.4 176/179, 78.7 177/182
I saw Dean Vergillo (COC and Eastside Runners member) running the first race, and he brought up the tail end of the field with a 10:20--good for him! I saw Sally Bergesen and Liz Stahl there, too. Sally ran 11:24, nearly half a minute faster than she had in the previous series event, a 2-mile road run. Liz ran a 6:20-something first mile--not good for her--and called it a day. Sally (W40?) wasn't the top woman, though, as one of the Club Northwest women was in my heat. I wondered how she did, so I asked Liz after the race: Me: "How did Lauren Matthews do?" Liz: "You mean Megan Johnson?" Me: "Oh, yeah. I always confuse the two of them." Here's a picture of Lauren just in front of Megan at a cross country race. Liz kindly pointed out that they really don't look all that much alike. Anyway, Megan ran 10:59. | ||
| Running - Road / Track (road) 53:00 [2] 6.84 mi (7:45 / mi) +170m 4:28 / km | |
| ahr:138 shoes: Brooks Adrenaline - 1 | ||
| After the 2-mile run, I ran to GHCU to make a deposit, then to Hamlin, on the trails there, including a threshold run (logged separately), and back home. My legs felt tired but not tired to the point that I felt like I couldn't really run properly. | ||
| Running - Trail / Grass 21:30 [2] 2.21 mi (9:44 / mi) +65m 5:32 / km | |
| ahr:134 max:148 shoes: Brooks Adrenaline - 1 | ||
| The easy part of my running at Hamlin. | ||
| Running - Trail / Grass tempo 5:30 [3] 0.85 mi (6:27 / mi) +12m 3:51 / km | |
| ahr:156 max:161 shoes: Brooks Adrenaline - 1 | ||
| I ran moderately hard (around threshold pace) from the North part of the park down to where I had stashed my pack at the South end. | ||
Friday Feb 8 | ||
| Running - Road / Track (road) 36:46 [12] 4.38 mi (8:23 / mi) +110m 4:50 / km | |
| ahr:129 max:156 slept:7.4 shoes: Brooks Cascadia (gray) | ||
| Late in the evening, I ran to the grocery store and back, then a bit more around the neighborhood. I felt pretty tired, both in my legs and in general. I discovered a short bit of trail going into Thornton Creek Park North--cool. I spent a few minutes hanging out by the creek, which seemed pretty full with rainwater. My right big toe continues to hurt when I put pressure on it. I hope it's not anything serious, like a stress fracture. | ||
| C • Thornton Creek 4 | ||
Thursday Feb 7 | ||
| Running - Road / Track (some trail, too) 1:41:59 [2] 13.19 mi (7:43 / mi) +200m 4:35 / km | |
| ahr:144 max:158 slept:5.0 shoes: Brooks Adrenaline - 1 | ||
| I ran from the office to Capitol Hill to sign and pay for the Street Scramble venue rental, running 4 x ~30 sec. hard hills along the way, then I ran to Ravenna Park to run some threshold intervals up and down the ravine trail. I ran (sort of; a fairly effortful 8:23 pace) back to the office afterward, and my legs died pretty hard. I guess my muscle fibers must have been pretty sticky by that time, too.
From the tiredness in my legs, I had a hunch from the start that this would be a tough run, the sort of tough-feeling run one expects toward the end of a hard week during one's base building period. It was 17.4 miles of running in all, which is a lot. My left hamstring seemed a bit tender at the start but felt better later on, when my right hamstring got sore--whatever! My right big toe joint has been sore the last several days. It has been hurting when I push off my toe hard, but it didn't bother me much during this run, nor did my knees (except that my right one twinged pretty severely during one of the hills.) | ||
| Running - Trail / Grass hills (some pavement, too) 2:02 [5] 0.35 mi (5:49 / mi) +60m 2:21 / km | |
| max:170 shoes: Brooks Adrenaline - 1 | ||
| 4 x ~30 sec. hills. My legs felt somewhat sluggish. | ||
| Running - Trail / Grass tempo (trail) 23:41 [3] 3.87 mi (6:06 / mi) +65m 3:37 / km | |
| ahr:160 max:170 shoes: Brooks Adrenaline - 1 | ||
| 6 x 1.04 km threshold runs up and down the Ravenna Ravine trail, with one minute standing/walking recovery between reps. Started in the up direction (+20m), then went back and forth. I ran by feel, maybe a bit faster than threshold intensity. My times got slower each one--not surprising on tired legs.
Times and avg/max heart rates: 4:05 155/167, 3:38 160/169, 4:11 161/169, 3:41 162/170, 4:19 161/168, 3:47 161/168 It's hard to believe I once ran these in 3:30-3:40 up and 3:05-3:15 down. Those were harder than threshold intervals, though. | ||
| Strength / Weights (body weight exercises) 18:00 [1] | |
| I did a very gentle strength workout, including a couple of core sets, some arm and shoulder exercises, and a few calf, ankle and hip (hip rocking/lifting) exercises. | ||
Wednesday Feb 6 | ||
| Cycling (mtb road) 48:52 [2] 9.4 mi (5:12 / mi) +300m 2:56 / km | |
| ahr:130 max:152 slept:9.7 shoes: Nike ACG cycling shoes | ||
| A hilly evening bike ride in the rain from the office to North Aurora and back. I should really get some biking glasses to keep the road splatter out of my eyes. My legs felt a bit tired, but not too bad, considering yesterday's hill and strength workout. My right knee continues to feel better, although it's still not totally recovered yet. I was going to do an easy recovery run, too, but I got cold and tired and wimped out. | ||
Tuesday Feb 5 | ||
| Running - Road / Track (road) 23:00 [2] 3.12 mi (7:22 / mi) +80m 4:15 / km | |
| ahr:139 max:155 slept:2.0 shoes: Brooks Cascadia (gray) | ||
| I ran to Hamlin Park, ran thumbing the map and night orienteering around the park, ran some hill intervals, then ran home. To the park (South woods) in 12 minutes and back home in 11. My legs felt so-so, somewhat better toward the end of the run.
| ||
| Orienteering (map run) 59:34 [12]** 8.51 km (7:00 / km) +155m 6:25 / km | |
| ahr:132 max:153 6c shoes: Brooks Cascadia (gray) | ||
| Map running and hitting a few imaginary controls around Hamlin Park. The logged time includes about 4:30 of recovery jogging between my hill runs. Early in my run, I checked out a terrain running test loop that I thought might be a good fitness barometer. It was a but under 2.5km and took me 16:51 to run at an easy pace in the dark. There were lots of trees down (when did all the trees in Hamlin start falling), so it may not be such a great test loop for running. Climbing, yes; running, not so much. I had a bit of pain in my left knee (medial surface) and right knee (upper patellar area) again, but neither pain was too bad, especially if I was careful to run with a solid foot plant and straight stride. | ||
| Running - Trail / Grass hills (trail) 2:06 [5] 0.38 mi (5:31 / mi) +55m 2:22 / km | |
| max:163 shoes: Brooks Cascadia (gray) | ||
| 7 x ~87m hills, with ~8m climb each. I ran the hills near the center of Hamlin Park, from the cross country course marker posts near the edge of the clearing by the main trail, West to the large trail junction. I did three sets: 3, 2, and 2, with an extra minute of standing rest in addition to the jog back recovery. Unlike during last Wednesday's hill workout, my legs never buckled this time, probably because this hill is less steep and I did fewer reps. Times:
18.9, 50 rec, 18.8, 53 rec, 18.4 150 rec 16.9, 59 rec, 18.4 151 rec 17.9, 51 rec, 16.9 | ||
| Running - Road / Track (road) 9:55 [23] 1.47 mi (6:43 / mi) +5m 4:09 / km | |
| ahr:145 max:164 shoes: Brooks Cascadia (gray) | ||
| Brisk warm-up run to Meadowbrook to do some weights. I guess my muscles were activated by my run a couple hours before, because my legs felt great, and I had to restrain myself from turning it into a tempo run. | ||
| Strength / Weights (machines & body weight) 33:00 [12] | |
| ahr:119 max:148 | ||
| When I got to the fitness room, I was so excited to see that the ankle cuff for the low-pulley machine came! I thanked Jean Paulo (the trainer there) profusely and proceeded to do one set of hip exercises (extensor, flexor, abductor, adductor). Doing them with a low-pulley is trickier than with a total hip machine. I reached out and put my fingertips on the exercycle or another nearby machine for balance. I also did some chest machines. Then I went outside after the weight room closed and did my usual body weight core exercises. I tried a half-hearted standing broad jump, and was abruptly reminded by the jolt traveling up my spine that these are supposed to be done on a mat. I then did 3 sets of one-legged hopping up the swimming pool stairs, which are in three flights of seven steps, with short landings between each flight. I did 2, 2, 2, 1, flat, flat, 2, 2, 2, 1, ... for the first two sets, then I got cocky on the third set and did 3, 2, 2, flat, flat, 3, 2, 2, ... I did some one-legged high step ups onto a 3-foot tall retaining wall. I did them with essentially no back foot help, so they were very deep one-legged squats. I just did three, because each one felt like it was causing lots of strain to my quads. No lunges today. | ||
| Running - Road / Track 23:34 [2] 2.77 mi (8:30 / mi) +70m 4:54 / km | |
| ahr:144 max:158 shoes: Brooks Cascadia (gray) | ||
| After strength training, I ran to the NH track, around lane 5 of the track four times, and ran home, feeling a bit tired but not too much the worse for wear. | ||
Monday Feb 4 | ||
| Note | |
| slept:11.5 (rest day) | ||
Sunday Feb 3 | ||
| Orienteering (control setting) 25:00 [12]*** 2.1 km (11:54 / km) +95m 9:43 / km | |
| max:154 17c slept:5.5 shoes: Brooks Cascadia (gray) | ||
| I ran around Hamln Park setting controls for a club training event. My time out was almost 35 minutes, but some of that time was spent stopped to tie markers in place.
My hamstrings and/or hip adductors were still quite sore. About 2/3 of the way through the control setting, the medial surface of my knee (connective tissue attachment to the tibial head, I think) started hurting a lot. It seemed to be exacerbated by high knee lift or lateral force on the joint, such as from running on rough surfaces or holding or swinging my leg in the air while leaping over something. This is a recurrence of the pain I had yesterday while warming down after orienteering at Fire Mtn. The pain subsided with time, and my knee didn't seem bothered by running on flat ground with a normal stride. The pain around the upper patellar area of my right knee (from catching myself from a fall while roller skating) was very slight today, so I'm optimistic that it will be healed soon. | ||
| Orienteering 23:10 [2] 3.3 km (7:01 / km) +140m 5:48 / km | |
| ahr:142 max:157 shoes: Brooks Cascadia (gray) | ||
| Training at Hamlin Park: 17:44 for 2.3km/130m climb contours-only course, then 5:26 out and back to retrieve a control. The pain in my left knee was mostly absent or mild. | ||
| Orienteering 24:00 [12]*** 3.3 km (7:16 / km) | |
| ahr:125 max:138 15c shoes: Brooks Cascadia (gray) | ||
| After the training event was over, I ran the Fences course at Hamlin, adding on a bunch of controls in the South end of the map. | ||
| Cycling (mtb road) 41:34 [12] 7.7 mi (5:23 / mi) +110m 3:13 / km | |
| ahr:126 max:154 shoes: Nike ACG cycling shoes | ||
| I went for an evening bike ride to Grocery Outlet and back to shop for...groceries. Since I couldn't find my flashing red rear light in the first place I looked, I decided just to ride there on the Burke-Gilman Trail, rather than spreading out the downhill on heavily trafficked Bothell Way (a state highway). Coming back up the hill at the end was tough with about 35-40 pounds of groceries inside and strapped on to the outside of my backpack.
I consider shopping at Grocery Outlet to be recreation. They sell stuff that is on clearance from suppliers or warehouses, so almost everything there is super cheap. Their slogan is "Bargains Only." It's a kid-in-candy-store experience for a bargain hunter like me. So many calories per dollar! | ||
Saturday Feb 2 | ||
| Running - Road / Track warm up/down 9:48 [2] 1.31 mi (7:29 / mi) +10m 4:32 / km | |
| ahr:134 max:161 slept:4.7 shoes: Brooks Adrenaline - 1 | ||
| Warm-up run before orienteering at Fire Mtn. My inner, posterior thighs (hamstrings and/or hip adductors) were still significantly sore and a little tight from Thursday, although they felt partly better after warming up. | ||
| Orienteering race 34:17 [234]*** 5.3 km (6:28 / km) +135m 5:44 / km | |
| ahr:159 max:172 spiked:9/16c shoes: VJ Twister (US size 10.5) - 3 | ||
| I ran course 7 at the Fire Mtn. O meet. I had a few mistakes, including a 180 out of the start--d'oh! It was mostly a decent run, though, and my legs felt pretty good. I very much enjoyed it. I pushed pretty hard for the last few controls, peaking out at a speed of about 3:20/km on the dirt road run to control #15. | ||
| Running - Trail / Grass (map run) 46:30 [12]* 4.65 mi (10:00 / mi) +125m 5:44 / km | |
| ahr:130 max:154 shoes: VJ Twister (US size 10.5) - 3 | ||
| Went for a long warm-down jog on the Fire Mtn. map after orienteering. The medial surface of the tibial head on my left knee joint started hurting sharply after running over some uneven ground. I guess my foot rolled inward and stressed the joint by pushing my leg into a knock-kneed position. It felt somewhat better after finishing up the run over less bumpy ground. I was sort of bonking for the last 15 minutes or so, due to not eating enough the last few days, probably. | ||
Course 7 - Splits | ||
Friday Feb 1 | ||
| Orienteering (course checking) 34:00 [12]*** 3.4 km (10:00 / km) +115m 8:33 / km | |
| max:134 27c slept:3.0 shoes: Brooks Adrenaline - 1 | ||
| I ran around Hamlin by headlamp in the evening to check out my control locations for the training on Sunday. My legs were tired and a bit sore from yesterday's hill and strength training.
When SFND control scouting at Marin Headlands last weekend, My right shin brushed against a solitary, dormant tendril of poison oak reaching up from the ground. This would not have been such a big deal, except that when I got home, I forgot to wash off. So, now my rash has reached a gruesome--blistering, throbbing, weeping--crescendo. I'm surprised how bad it has gotten, given that I've been using steroid cream semi-regularly. My lymph nodes on the front of my right hip are extremely swollen, and they hurt when I run. | ||