Saturday Apr 28 |
 | Running - Easy (orienteering) 1:32:12 [2] 8 km (11:32 / km) | |
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| Walk-jogged around the Teanaway West map placing controls for the long-O. I was really sore from Thursday's hill workout, and it didn't help that I started out carrying a 60+ pound (mostly water) backpack. I wasn't breaking any speed records. Well...maybe just a few! ;-) |
| Running - Easy (orienteering) 59:10 [2] 6.3 km (9:23 / km) | |
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| Jogged around and picked up controls after the long-O. I took a few fairly indirect routes to avoid getting my feet wet. The terrain and weather are nice at this time of year, and the views are splendorous. I was running out of calories for much of this run, since I hadn't eaten enough. |
Friday Apr 27 |
| Running - Easy (road) 10:23 [2] 1.4 mi (7:25 / mi) | |
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| Ran to school for a cappella practice. The sides and backs of my upper thighs are really sore from yesterday's punches, hills, drills, and lunges. |
| Running - Easy (road) 52:05 [2] 7.1 mi (7:19 / mi) | |
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| Ran home from school, then ran with Greg Crowther to South Greenlake, Ravenna Blvd, through Ravenna Park, then back home via his house in the U-district. Legs were sore but loosened up some. |
| Running - Easy (road) 13:00 [2] 1.6 mi (8:07 / mi) | |
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| Jogged to Kinko's and back to make control description sheet copies for the long-O tomorrow. |
Thursday Apr 26 |
| Running - Easy (road / grass) 53:08 [2] 6.64 mi (7:59 / mi) | |
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| Warm-up 21 minutes for workout at Woodland Park, 13:51 of jogging, form drills, and 30 lunges, 3:00 recovery jog, 3:00 recovery jog, 1:07 recovery jogging between hill bounding reps, 1:00 jog, and 10:10 warm down home. |
| Running - Tempo (grass / orienteering) 6:12 [3] 0.9 mi (6:53 / mi) | |
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| Did control routine exercise by running to 7 controls in a 25-30m diameter circle. Order was random and written on a card. Did 48 controls in 4:36, then after drills, lunges, and hills, I did 16 controls in 1:36. I wore my O-shoes for this exercise. |
| Running - Sprint (grass) 3:33 [5] 0.73 mi (4:51 / mi) | |
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| Ran twice hard over the camel humps at Woodland Park with a 3 minute recovery jog in between reps. It's a little under 600 meters, maybe 580. Times were 1:37, 1:56. I was dying hard up the third hill on the second (southbound) rep. |
| Running - Sprint (bounding) 1:30 [5] 0.19 mi (7:53 / mi) | |
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| Did 4 x 15 bounding steps uphill, then 4 x 15 backwards bounding steps uphill. |
Wednesday Apr 25 |
| Running - Easy (road) 22:08 [2] 3.1 mi (7:08 / mi) | |
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| Ran home from Stephen's mom's. Legs felt tired from yesterday when going up 97th. |
Tuesday Apr 24 |
| Running - Easy (road / trail) 1:09:30 [2] 8.9 mi (7:48 / mi) | |
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| Ran from Lake City to UW, then did an abbreviated Arboretum run, returning via the Marsh Trail to Husky Stadium for the CNW track workout. I still felt somewhat depleted from Sunday. |
| Running - Pace (track) 19:30 [4] 3.5 mi (5:34 / mi) | |
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| Ran 800m/1200m/1600m/1200m/800m at between tempo and 10k pace (closer to 10k pace) with a lap jogging recovery. It felt ok, but my pulse was really high, considering the moderate pace (around 180 bpm), so I'm calling this intensity 4. My splits were 2:46.5 4:13.1 5:36.6 4:08.8 2:44.5 |
| Running - Easy (track) 12:00 [2] 1.1 mi (10:55 / mi) | |
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| Jogging recovery during track workout. |
| Running - Easy (road) 19:25 [2] 2.6 mi (7:27 / mi) | |
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| Warm-down jog home. |
Sunday Apr 22 |
| Running - Easy (rogaine) 5:38:18 [2] 30 km (11:17 / km) | |
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| Ran 6-hour rogaine with Bill. Started a little too hard (on pace to get all 45 controls, about 36 km), so Bill got really tired in the middle, then got a second wind at the end. I felt pretty good the whole time. Ran much of the first 2.5 hours, then mostly walked until the last few km. |
Saturday Apr 21 |
| Running - Easy (orienteering) 40:32 [2] 5.3 km (7:39 / km) | |
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| Bill and I did some training with Martin Pardoe, Marta Green, and Ted de St Croix on the Meadow Creek map in Logan Lake, B.C. Ran a 5.3 km line-O, including about 1.3 km of roads and trails. There was some snow in the forest but mostly bare running--nice. |
| Running - Tempo (orienteering) 6:36 [3] 0.9 km (7:20 / km) | |
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| Ran a short, four control course on the detailed NE-most part of the Meadow Creek map. |
| Running - Easy (orienteering) 42:30 [2] 4.7 km (9:03 / km) | |
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| Ran a 16 control relocation exercise I designed on the Meadow Creek map. |
Friday Apr 20 |
| Running - Tempo (road) 9:26 [3] 1.5 mi (6:16 / mi) | |
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| Ran to school for a cappella practice. |
| Running - Easy (road) 11:10 [2] 1.5 mi (7:27 / mi) | |
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| Ran home from the College Inn Pub. |
| Running - Barely (road) 15:07 [1] 1.22 mi (12:23 / mi) | |
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| Ran around the neighborhood with Bernie. |
Thursday Apr 19 |
| Running - Easy (road) 8:30 [2] 1.38 mi (6:10 / mi) | |
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| Ran (downhill) to a cappella practice at Stevens Court. |
Wednesday Apr 18 |
| Running - Easy (orienteering) 1:46:30 [2] 14 km (7:36 / km) | |
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| Field checking my long-O courses for April 28 at Teanaway West map. There has been quite a bit more logging, so I was in the sun most of the time, and it was warm. There were still some sparsely scattered patches of snow. My legs were still a bit tired from Sunday and Tuesday. |
Tuesday Apr 17 |
| Running - Easy (road / track) 13:40 [2] 1.78 mi (7:40 / mi) | |
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| Warm up with Bill for track workout. |
| Running - Tempo (track) 8:32 [3] 1.5 mi (5:41 / mi) | |
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| Ran 2400 meters at about 5:42 pace. Felt good, but my legs are still somewhat sore from Sunday's trail run (even though it was at easy pace), and my right calf may be a little strained. |
| Running - Pace (track) 2:39 [4] 0.5 mi (5:18 / mi) | |
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| Ran 800 meters, 200m in 42 sec., 200m in 36, 200m in 46, then 200m in 35. The fast 200s were tiring; my legs felt somewhat sluggish. |
| Running - Tempo (road) 23:00 [3] 2.9 mi (7:56 / mi) | |
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| Ran to Fremont with my backpack for an Empty Space play. My quads were very tired going up stairs and hills, and my lower calves were really sore afterward. |
Sunday Apr 15 |
| Running - Easy (trail) 2:46:00 [2] 15.3 mi (10:50 / mi) | |
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| Jog at Tiger Mtn. with Bill and some Nowdeads, including Glen Tachiyama. Nice easy pace felt good, but Bill and I let it out a little on the downhill. My left achilles mostly felt fine, but it hurt a few times and was a bit stiff and sore after we drove home. |
Saturday Apr 14 |
| Running - Easy (road) 25:40 [2] 3.1 mi (8:17 / mi) | |
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| Ran from Nic and Amber's along Burke-Gilman Trail to I-5, then North to home. Felt a little fatigued and off-balance, probably from too little sleep. |
Friday Apr 13 |
| Running - Easy (road) 10:15 [2] 1.5 mi (6:50 / mi) | |
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| Ran to school with my backpack. |
| Running - Easy (road) 10:50 [2] 1.5 mi (7:12 / mi) | |
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| Ran to school. |
| Running - Easy (road) 10:00 [2] 1.38 mi (7:14 / mi) | |
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| Ran home from Amber's (Brechemin Scholarship winners') concert. |
Thursday Apr 12 |
| Swimming / Water exercise (aquajogging / swimming) 36:00 [2] | |
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| Mostly aquajogged, but with about 8-10 minutes swimming. My legs felt tired. |
Wednesday Apr 11 |
| Running - Easy (road) 8:38 [2] 1.14 mi (7:33 / mi) | |
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| Ran most of the way to school with my backpack. |
| Running - Easy (road) 13:00 [2] 1.6 mi (8:07 / mi) | |
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| Ran to school with my backpack for rehearsal. To my pleasant surprise, my left achilles feels fine. |
Tuesday Apr 10 |
| Running - Easy (road / track) 18:53 [2] 2.6 mi (7:16 / mi) | |
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| Warm up for Club Northwest track workout. My calves (especially the right soleus) and other leg muscles are fairly tight and sore today, but they felt somewhat better after warming up. |
| Running - Tempo (track) 8:55 [3] 1.5 mi (5:57 / mi) | |
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| Ran two 1200s with Bill, running the first 200m of each lap in about 50 seconds and the second in about 40 seconds. Times: 4:25, 4:30. Felt pretty good. |
| Running - Pace (track) 4:04 [4] 0.75 mi (5:25 / mi) | |
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| Ran 1200m in 4:04, running the first 200m of each lap in about 45 seconds and the second in about 35 seconds. The second and third laps felt tough. |
| Running - Easy (track / road) 28:00 [2] 3.5 mi (7:59 / mi) | |
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| Warm down after track workout. Ran around track, then with Bill to Bagley, then to mom's building. |
| Running - Easy (road) 6:45 [2] 0.8 mi (8:26 / mi) | |
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| Jogged part way home from school. |
Monday Apr 9 |
| Running - Easy (road) 11:45 [2] 1.5 mi (7:49 / mi) | |
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| Ran to school for second talent show audition. Only moderately sore from yesterday's race(s). |
Sunday Apr 8 |
| Running - Easy 7:00 [2] 1.0 mi (7:00 / mi) | |
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| Warm up for my first leg of the Mt. Si Relay. I did legs 4 (5.9 mi.) and 9 (7.2 mi.) |
| Running - Pace (dirt / gravel) 34:19 [4] 5.9 mi (5:49 / mi) | |
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| Ran fourth leg of the Mt. Si Relay. I got a side ache at 3.5 miles and it stayed with me to some degree until the end. I didn't really push until the last 1.5 miles. I felt pretty good, considering it was mostly uphill. (The leg went a couple hundred feet uphill for nearly 5 miles, then dropped back down to the starting elevation in the last mile.) |
| Running - Easy 10:00 [2] 1.3 mi (7:41 / mi) | |
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| Warm up for my second leg of the Mt. Si Relay. |
| Running - Pace race (dirt / gravel) 39:28 [4] 7.2 mi (5:28 / mi) vdot: 63.3 | |
| shoes: Nike Zoom Waffle - Husky color |
| Ran leg 9 (490 foot elevation loss) of Mt. Si Relay. I was tired from my first leg and had to push the whole way to keep my speed up. I had a brief recurrence of my side ache from my previous leg, but it was gone by around 2.5 miles. At five miles, I was between 5:15 and 5:20 pace, but the course flattened out at about 4.5, so I was starting to die. I was running on vapors for the final two miles; it was brutal. My left achilles hurt a couple times during the two runs today, but not much or for very long. |
Saturday Apr 7 |
| Running - Easy (road) 21:40 [2] 3.3 mi (6:34 / mi) | |
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| Ran to Stephen's mom's to work on the Rover. |
| Running - Easy (road) 23:20 [2] 3.3 mi (7:04 / mi) | |
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| Ran home from Stephen's mom's. |
Thursday Apr 5 |
| Running - Tempo (road) 8:00 [3] 1.38 mi (5:47 / mi) | |
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| Ran to a cappella practice at Stevens Court. Felt sluggish, but had a long stride. |
| Running - Easy (road) 10:26 [2] 1.38 mi (7:33 / mi) | |
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| Ran home from a cappella. |
| Swimming / Water exercise 36:00 [2] | |
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| Mostly aquajogging with about 5-8 minutes of swimming. My legs felt sort of tired and easily fatigued. |
Wednesday Apr 4 |
| Running - Easy (road) 9:00 [2] 1.35 mi (6:40 / mi) | |
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| Jogged to school for Unleashed tallent show audition. |
| Running - Tempo (road) 9:45 [3] 1.6 mi (6:05 / mi) | |
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| Ran to school for a cappella practice. |
| Running - Easy (road) 5:00 [2] 0.6 mi (8:20 / mi) | |
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| Ran home from near Roosevelt and 50th. |
Tuesday Apr 3 |
| Swimming / Water exercise (Easy) 35:00 [2] | |
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| Did about 30 minutes of aquajogging and 5 minutes of swimming. I had intended to do 10-12 miles including some track intervals, but my left achilles is acting up again, and there are two races next weekend. |
Monday Apr 2 |
| Rollerblading (Easy) 23:30 [2] 4.2 mi (5:36 / mi) | |
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| Went to Greenlake, 2/3 of the way around and then home. Felt tired from racing this weekend. |
| Running - Barely (road) 13:20 [1] 1.0 mi (13:19 / mi) | |
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| Ran around the neighborhood with Bernie. |
Sunday Apr 1 |
| Running - Tempo (trail / forest) 8:00 [3] 1.0 mi (7:59 / mi) | |
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| Warm up for orienteering. Net uphill. |
| Running - Pace (orienteering) 1:14:12 [4] 9.9 km (7:30 / km) | |
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| Ran Chesapeake Challenge, day 2. I did better today, with a couple of legs that weren't so good and a bad route choice that cost me a couple minutes, but I also got into the groove for significant parts of the course, with a few fastest splits. An encouraging run, but I still need hill, terrain, and technique training. |
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Blue - Splits |