Saturday Mar 31 |
 | Running - Easy (grass / forest) 8:00 [2] 1.0 mi (7:59 / mi) | |
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| Warm-up for orienteering. |
| Running - Tempo (orienteering) 1:20:00 [3] 10.2 km (7:51 / km) | |
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| Ran Chesapeake Challenge, day 1. Had a not-so-good run, including a three minute mistake, a few little mistakes, and lots of hesitations. I couldn't run full speed; I'm still not warmed up from all my recent time off. |
| Running - Barely (grass) 8:00 [1] 0.8 mi (10:00 / mi) | |
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| Warm down after run. No blisters from the new shoes, but I felt really stiff, and my left calf cramped or strained midway through the race, so it hurts. |
Friday Mar 30 |
| Running - Easy (dirt road) 29:45 [2] 4.2 mi (7:04 / mi) | |
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| From my lodge at Camp Rodney, I ran along the entrance road and back. My achilles hurt a little for the first couple minutes, but it felt fine for the rest of the run and didn't hurt afterward or the next morning. |
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Blue - Splits |
Tuesday Mar 27 |
| Running - Barely 30:00 [1] 2.5 mi (11:59 / mi) | |
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| Ran with Bernie? I'm not sure what I did, but I think I did SOMETHING this week. |
Sunday Mar 25 |
| Rollerblading (Easy) 16:40 [2] 2.5 mi (6:40 / mi) | |
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| Rollerbladed to Green Lake, to Evan's Pool, and back (after a medium paced lap). I felt a little sluggish today after not doing much this week, but my achilles feels fine. |
| Rollerblading (Medium) 13:00 [3] 2.8 mi (4:38 / mi) | |
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| Around Green Lake. It was breezy and getting dark. |
Saturday Mar 24 |
| Running - Barely (road) 33:00 [1] 2.5 mi (13:11 / mi) | |
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| Jogged with Mom and Bernie to Green Lake, along Lake to Albertson's, then home via Ravenna, 5th, 55th, Latona. My left achilles/ankle/heel hurt early on, but felt better as we went. |
Thursday Mar 22 |
| Rollerblading (Easy) 31:15 [2] 5.5 mi (5:41 / mi) | |
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| Rollerbladed to Green Lake, around the lake in 13:15, and back home. Going down the hill was a bit nerve racking at my low skill level, and coming back up was tough. A bit of left soleus/achilles pain. |
Tuesday Mar 20 |
| Running - Pace (road) 10:30 [4] 1.8 mi (5:49 / mi) | |
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| Ran to Bagley with my backpack. |
| Running - Easy (road / trail) 54:30 [2] 6.81 mi (7:59 / mi) | |
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| Jogged to 43 bus stop from Bagley, from Group Health to bus stop at top of hill on 24th, then ran with Husky running group. Had moderate pain in my left soleus/achilles, so I probably shouldn't have done this run (or at least not so much). |
Sunday Mar 18 |
| Running - Easy (road / trail) 12:00 [2] 1.7 mi (7:03 / mi) | |
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| Warm-up for Pig Farsta / U.S. Long Course Champs. |
| Running - Tempo (orienteering) 2:48:18 [3] 22.5 km (7:29 / km) | |
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| Ran U.S. Long Course Champs and died hard the last couple of kilometers. I also made several minutes of mistakes, including a nearly 4 minute loss on one control. Overall, it was a poorly executed and disappointing run. It also showed that I need hill training (I've been doing none), O-specific strength training, and above all, O-technique training. |
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Blue - Splits |
Saturday Mar 17 |
| Running - Easy (road / grass) 14:00 [2] 2.0 mi (7:00 / mi) | |
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| Warm-up for U.S. Short Course Champs at Mitchell Memorial Forest in Ohio. |
| Running - Pace (orienteering) 32:08 [4] 4.64 km (6:56 / km) | |
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| Ran U.S. Short Course Champs. I had a good run, although I wasn't as aggressive as I might have been. On the other hand, I didn't lose much time, so I did well compared to my usual short course run. My left achilles hurt significantly on the third and fourth controls, but then it felt better for the rest of the course. Weird. |
| Running - Easy (grass) 6:00 [2] 0.7 mi (8:33 / mi) | |
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| Short warm-down after Short Course Champs. |
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Blue - Splits |
Friday Mar 16 |
| Running - Easy (grass / trail) 7:00 [2] 1.0 mi (7:00 / mi) | |
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| Warm-up for Flying Pig at Miami-Whitewater North. |
| Running - Tempo (orienteering) 37:02 [3] 4.6 km (8:03 / km) | |
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| Ran Flying Pig Sprint. Felt a bit tired and sluggish, and I've done so much road and trail training that I forgot that running in the forest is hard. I made one 3.5 minute mistake. Otherwise, it was a pretty good run. |
| Running - Easy (grass) 10:00 [2] 1.1 mi (9:05 / mi) | |
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| Warm-down after Flying Pig Sprint. |
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Blue - Splits |
Wednesday Mar 14 |
| Running - Easy (road) 11:36 [2] 1.54 mi (7:32 / mi) | |
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| Ran home from school. I felt lousy, and my left achilles/soleus hurt. |
Tuesday Mar 13 |
| Running - Easy (road) 18:40 [2] 2.3 mi (8:07 / mi) | |
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| 8:40 warm-up before and 10:00 warm-down after track workout at Husky Stadium. |
| Running - Tempo (track) 15:00 [3] 2.58 mi (5:49 / mi) | |
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| Ran at 5:50 pace for two miles, then finally felt warmed-up and sped up to 5:40 for the last 930 meters. The workout felt tougher than it should have, probably because I didn't run yesterday and because last week was heavy. |
| Running - Sprint (track) 2:09 [5] 0.5 mi (4:17 / mi) | |
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| Did 4 x 200m pick-up strides. Felt pretty good, but the last two were a harder effort and felt a bit tough at the end. The 2nd and 4th ones were into a headwind. Times: 32.2, 33.5, 30.7, 32.2 |
Monday Mar 12 |
| Running - Easy (road) 6:20 [2] 0.88 mi (7:11 / mi) | |
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| Jogged to CNW meeting at Olympia Pizza. |
Sunday Mar 11 |
| Running - Easy (trail / grass) 1:07:00 [2] 8.5 mi (7:53 / mi) | |
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| Ran with Bill at Discovery Park. Did one big loop and one modified upper loop, cutting back through some of the fields and the smaller trails. My left achilles area felt a bit tight and sore for about the first half of the run, but it felt better toward the end. |
Saturday Mar 10 |
| Running - Easy (road / trail) 2:00:00 [2] 15.2 mi (7:53 / mi) | |
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| Ran North via Greenlake, around Licton Springs, around NSCC, around North Park, around North Acres, then West to Carkeek, through Carkeek, then South and East back home via 8th, 85th, 6th, 81st, Greenwood/Phinney, and Woodland Park. This run was actually 2:10, but 10 minutes of it was 5 x 2 minute tempo surges with 4 minutes jogging between. I did this after 90 minutes of easy running. It made me go from feeling fairly good to feeling fairly worn out. |
| Running - Tempo 10:00 [3] 1.73 mi (5:47 / mi) | |
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| Did 5 x 2 minute surges with 4 minutes jog recovery during the latter stages of my 2:10 long run. Running the faster pace felt easy, but it made my joints and muscles feel worn out. |
Friday Mar 9 |
| Running - Barely (road) 14:20 [1] 1.0 mi (14:19 / mi) | |
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| Jogged around the neighborhood with Mom and Bernie. |
| Running - Easy (road) 24:45 [2] 3.34 mi (7:24 / mi) | |
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| Zoo run. My left calf/achilles was a bit twingey early on. |
Thursday Mar 8 |
| Rollerblading (easy) 40:50 [2] 8.4 mi (4:51 / mi) | |
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| From just West of 25th, rollerbladed out the Burke-Gilman Trail to Matthews Beach and back. Went a bit on the fast side of easy; my pace was between 4 and 5.6 minutes per mile, depending on slope, wind, and trail surface. |
| Running - Easy (trail / grass) 37:00 [2] 4.63 mi (7:59 / mi) | |
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| Ran back and forth through Ravenna Park a few times. My legs were really tired at first (from rollerblading, I guess) but felt better as I went. |
| Running - Tempo (trail / grass) 6:00 [3] 1.01 mi (5:57 / mi) | |
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| Did three 2 minute surges at medium pace during my run in and around Ravenna Park, paces were about 6:40 (uphill on narrow trail), 5:45 (flat), and 5:30 (downhill). |
| Running - Easy (road) 36:56 [2] 5.0 mi (7:22 / mi) | |
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| Ran from Boat Street to Greg Crowther's, then with him North to Ravenna, then to Green Lake, along the lake medium-hard counterclockwise to Woodland (logged as a separate entry), then back via Green Lake Way and 45th. The whole run was 7 miles. |
| Running - Tempo (trail) 11:24 [3] 2.0 mi (5:41 / mi) | |
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| Ran medium-hard with Greg Crowther, along Green Lake from around Baskin Robins to the track at Woodland Park. Felt good until I started to tire somewhat the last 600 meters or so. |
Wednesday Mar 7 |
| Running - Barely (road) 48:32 [1] 4.1 mi (11:49 / mi) | |
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| With Bernie, I ran to Woodland, around Greenlake past the pool, then back home via Greenlake Elementary. Sometimes it seemed like we were running in place, but I guess it wasn't as slow as it felt. My quads are sore from yesterday and my arms and latisimus muscles are sore from doing pull-ups a couple days ago. The weather is sultry. |
Tuesday Mar 6 |
| Running - Easy (road / trail) 54:00 [2] 6.7 mi (8:02 / mi) | |
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| Did Arboretum run with Bill, Don, and Mark, then ran to Husky Stadium for track work. |
| Running - Tempo (road) 5:45 [3] 1.0 mi (5:44 / mi) | |
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| Ran from the car to the running group. |
| Running - Pace (track) 12:02 [4] 2.37 mi (5:04 / mi) | |
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| Ran 3x1000m, then 800m: 3:12 for the 1000's and 2:26 for the 800. I took one jogging lap of rest in between 1000's and mostly walked a lap before the 800m. My legs felt pretty heavy for most of the workout, which I had to cut short to get to the play at 7:30. I suffered after running 80/73 for the first two laps of the first 1000m. It was supposed to be 4x1000m @ current 3k pace and 2x800m @ goal 3k pace. |
| Running - Easy (track) 8:28 [2] 0.75 mi (11:17 / mi) | |
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| Jogging (with some walking) recovery between hard repeats. |
| Running - Easy (road) 15:10 [2] 1.7 mi (8:55 / mi) | |
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| Warm down jog after track workout. I ran out of the stadium and along the Burke-Gilman Trail back to the car. |
Monday Mar 5 |
| Rollerblading (medium) 12:35 [3] 2.8 mi (4:30 / mi) | |
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| Went around Green Lake. Felt sort of tired from yesterday. |
| Rollerblading (Easy) 18:30 [2] 3.8 mi (4:51 / mi) | |
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| Rollerbladed from where I parked the car to the Aquatheater, around Green Lake (a second time), then back to the car. |
Sunday Mar 4 |
| Running - Easy (road / grass/ trail/beach) 2:35:30 [2] 18.7 mi (8:18 / mi) | |
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| Ran to Discovery Park via Fremont, did a 5.5 mile loop of the park, ran to Bill's via The Locks, then ran home via Woodland Park. Felt heavy for the first 5-6 miles, then felt good until about 13 miles when we started up the hill to Bill's. I was so full of food that it was hard to keep from throwing up for the first 40 minutes or so. |
Saturday Mar 3 |
| Running - Easy (road / trail) 52:50 [2] 6.0 mi (8:47 / mi) | |
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| Ran with Bill, Sophia, Kayoko, and Annika from Agua Verde through the Arboretum and back on the Marsh Trail. |
Friday Mar 2 |
| Running - Easy (road / grass) 25:30 [2] 3.34 mi (7:38 / mi) | |
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| Ran around Woodland Park and the Zoo. |
Thursday Mar 1 |
| Running - Easy (road) 1:17:50 [2] 9.6 mi (8:06 / mi) | |
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| Ran with Greg Crowther. From U-Village, went North on 15th, E on 120th, S on 35th, then zig-zagged over to 25th and back to U-Village. Left upper soleus was a bit twingy early on, not in the same place that it was injured recently. Barely drank anything today, so I felt somewhat dead. |