Sunday Dec 31 |
 | Cycling (mtb road) 2:43:11 [1]* 25.0 mi (6:31 / mi) +610m 3:46 / km | |
| ahr:108 max:149 14c slept:7.0 shoes: Nike ACG cycling shoes |
| Gig Harbor Street Scramble vetting on bike. I vetted about half the controls (so far) and most of the course distance. The logged distance of 25 miles is a guess. I'll have to check my odometer later.
My left calf may have twinged a few times but mostly felt okay. By the end, my right hamstring had a mild, recurring spasm, so I guess the ride was a bit much, considering the little biking I've done lately and yesterday's race.
It was clear or lightly overcast and very cold, and my fingers kept going numb when I rode from one control to the next, then they would thaw out while I vetted and made map corrections. |
| Note | |
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| Hmm, I didn't end up doing much actual running this week. I'll have to work on that. |
Saturday Dec 30 |
| Cycling race (mtb orienteering) 47:55 [2]*** 5.9 mi (8:07 / mi) +125m 4:44 / km | |
| ahr:145 max:164 15c slept:5.3 shoes: Nike ACG cycling shoes |
| Mountain bike orienteering at Cascade OC's annual Bog Slog meet at St. Edward State Park. I pre-rode/vetted the course. My riding was a little rusty and a bit too timid for a really good performance. Also, my brain seemed a bit foggy, especially early on, so I took my time reading the map, so as not to make any significant errors. I placed second to Glenn Rogers (46:37). |
| Orienteering race 32:45 [3]*** 4.5 km (7:17 / km) +135m 6:20 / km | |
| ahr:160 max:172 11c shoes: VJ Twister (US size 10.5) - 2 |
| Bog Slog run on course (#3), after a 3-minute transition from biking. My left calf bothered me some. I was able to run pretty fast, but only for about 30-60 seconds at a time. One control was slightly off, so I moved it, since I was the pre-runner/vetter; that added 1.5-2 minutes to my time. |
| Orienteering (control pick-up) 26:00 [2]*** 2.89 km (9:00 / km) +68m 8:03 / km | |
| ahr:127 max:151 shoes: Brooks Trance 5 - 1 |
| Control pick-up after Bog Slog. Oddly, my left calf barely bothered me at all. |
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Course 3 - Splits |
Thursday Dec 28 |
| Roller-skating (inline skating) 35:21 [2] 6.43 mi (5:29 / mi) +37m 3:21 / km | |
| ahr:133 max:161 shoes: K2 VO2max inline skates |
| Skated around Magnuson and a bit on the BGT. My quads fatigued easily. |
| Running - Road / Track (road) 1:02:50 [2] 8.68 mi (7:14 / mi) +115m 4:19 / km | |
| ahr:147 max:158 shoes: Brooks Trance 5 - 1 |
| Ran from the office, to UW via the BGT, then back via Laurelhurst--the old Laurelhurst run route from the Husky Orienteering and Running Club days. My route. I returned to the office via Sand Point Way. My left calf hurt some during the second half of the run. |
Tuesday Dec 26 |
| X-C Skiing (mostly classical) 1:15:00 [2]** 5.2 mi (14:25 / mi) +270m 7:43 / km | |
| ahr:133 max:155 4c slept:3.3 shoes: Merrel XC ski boots |
| Skiing while AR course scouting in the Snoqualmie Pass area with Roger. The snow was deep, soft and heavy, so the going was slow. Also, I didn't have any maxi-glide (or whatever the stuff for waxless skis is called), so snow caked on the bottom of my skis, and most of the skiing was essentially walking. The tendons on the lower inside of my left knee hurt, probably from the lateral rolling of my ankle and lower leg, due to the soft, deep snow. |
| Walking (snowshoeing) 2:10:00 [2]** 4.9 mi (26:31 / mi) +240m 14:18 / km | |
| ahr:133 max:158 4c shoes: Montrail Stratos XCR boot |
| Course scouting on snowshoe with Roger in the Snoqualmie Pass area. The soft snow conditions and Roger's small snowshoes that I was using made for very slow going. Uphills were extremely tough, since we sank 1-2 feet with each step, so going uphill sometimes required stepping up about 3 feet. |
Monday Dec 25 |
| Running - Road / Track (road) 36:02 [2] 4.94 mi (7:17 / mi) +5m 4:31 / km | |
| ahr:138 max:150 shoes: Brooks Trance 5 - 1 |
| Ran from Roger and Yumay's to the Sammamish River Trail, back and forth on the trail for 4 miles, then back. My hamstrings and (especially) calves were a bit tight and/or sore, I suppose from Saturday, but I otherwise felt okay. |
Saturday Dec 23 |
| Running - Road / Track (road) 2:12:41 [2] 18.95 mi (7:00 / mi) +70m 4:18 / km | |
| ahr:151 max:159 slept:6.0 shoes: Brooks Trance 5 - 1 |
| Ran part of the Pigtails Flat Ass 50k / Marathon, along the Cedar River Trail. I ran "only" a hair under 19 miles. I felt fairly good, although running felt somewhat effortful right from the start. The first 1.5 hours or so were okay, but my legs stiffened up some toward the end, and my right hip and knee joints protested the repetitive pavement pounding. I was pleased that my left calf felt fine until a twinge at around 2 hours, after my muscles had gotten that firm, doughy feeling. I decided to walk the last 1.2 miles to the finish, so as not to overdo the muscle damage and risk injury.
Overall, I was quite pleased with the training run, although at that distance and in my current shape, it could almost be called a race. The weather was overcast and cool, but the rain had finished its business earlier in the morning. I kept my light jacket tied around my waist.
Note that Van Phan, aka "Pigtails" has now run 50 (or 51 or 52 or something, but who's counting?) organized races of at least marathon distance (26.2 miles) during 2006. She not only organized this race, but also ran the full 50k--in something like 4:50, I think. That's an impressive feat. Even the jaded mileage junkies out there must admit that the logistical/lifestyle aspect of this is remarkable.
My intermediate distances and times:
2.26 mi, 16:06
3.17, 22:22
5.76, 40:34
~20 sec. aid station stop
7.87, 55:30
10.13, 1:11:24 (turn-around point)
~45 sec. aid station stop
12.39, ~1:27:15
~60 sec. pee stop
14.50, 1:42:47
17.09, 2:01:36 |
| Walking (paved) 16:00 [1] 1.2 mi (13:19 / mi) | |
| ahr:121 max:129 shoes: Brooks Trance 5 - 1 |
| Brisk walking to the end of the Cedar River Trail, after I stopped running. A nice way to warm-down. |
| Roller-skating (inline skating) 18:49 [1] 3.02 mi (6:13 / mi) +23m 3:47 / km | |
| ahr:117 max:129 shoes: K2 VO2max inline skates |
| Evening skate around Magnuson (NW part) before going to the office. It felt nice to stretch my legs. |
Friday Dec 22 |
| Cycling (mtb road) 36:45 [2] 8.14 mi (4:30 / mi) +130m 2:40 / km | |
| ahr:142 max:160 slept:7.0 shoes: Nike ACG cycling shoes |
| Rode home from the office. I felt better than on the last few rides, actually exceeding 15 mph on much of the flat BGT. |
| Roller-skating (inline skating) 28:43 [2] 5.9 mi (4:51 / mi) +10m 3:01 / km | |
| ahr:138 max:155 shoes: K2 VO2max inline skates |
| Since the pavement had mostly dried out, I seized the opportunity to skate along the BGT, which was still damp and quite slick with wet leaves over some stretches. It felt pretty good, but was strenuous for my quads and lower back. For a welcome change, I had no foot pain from the pressure of the stiff boots, but that was probably because I didn't go long enough. |
| Running - Road / Track (road) 36:23 [2] 5.4 mi (6:43 / mi) +10m 4:10 / km | |
| ahr:153 max:159 shoes: Brooks Cascadia (lime green!) |
| Late evening brisk run along the BGT. My legs felt pretty good. I had that feeling of a very forward-driving stride, and my legs seemed to work by themselves. That's not supposed to happen until at least mid-January, so my training is ahead of schedule. ;-) |
Thursday Dec 21 |
| Cycling (mtb road) 51:02 [2] 12.25 mi (4:09 / mi) +37m 2:34 / km | |
| ahr:144 max:157 slept:6.8 shoes: Nike ACG cycling shoes |
| Rode from home to Roger's office at UW to go for a run. Biking felt tough, again. I had a monster backpack on, weighing maybe 25-30 pounds, and it made my back tired for the last few miles of the ride. I had fair, mild weather to start with, then a few sprinkles came near the end. |
| Running - Trail / Grass (some road, too) 1:08:12 [2] 8.02 mi (8:30 / mi) +135m 5:01 / km | |
| ahr:137 max:152 shoes: Brooks Trance 5 - 1 |
| Ran with Roger to the Arboretum, around on the trails for a while, then back to campus. My left calf only hurt for a couple of minutes at the beginning of the run. Other than that, I felt a bit tired from biking but otherwise fine. |
| Cycling (mtb road) 24:24 [1] 4.57 mi (5:20 / mi) +25m 3:16 / km | |
| ahr:122 max:140 shoes: Nike ACG cycling shoes |
| Rode easy from Roger's office to the bike shelter behind the office. |
Wednesday Dec 20 |
| Running - Road / Track (mostly road) 37:03 [2] 4.82 mi (7:41 / mi) +43m 4:39 / km | |
| ahr:145 max:163 slept:10.5 shoes: Brooks Trance 5 - 1 |
| Ran with Maddy from Nic and Amber's to Green Lake, around, and back. I had a bit of pain in my left calf, but otherwise I felt fine.
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| Running - Road / Track (mostly road) 44:40 [2] 5.27 mi (8:28 / mi) +30m 5:11 / km | |
| ahr:149 max:165 shoes: Brooks Trance 5 - 1 |
| Ran from Nic and Amber's to the office at Magnuson with a 10-15 pound backpack. My left calf continued to hurt a little.
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Tuesday Dec 19 |
| Note | |
| slept:7.3 (rest day) |
| Too sleepy after AR presentation at SRC to go running. |
Monday Dec 18 |
| Note | |
| (rest day) |
| It's dry today. I'm tempted to sneak in a bit of inline skating, but I'll resist the temptation and respect the off day. |
Sunday Dec 17 |
| Orienteering (snowshoeing) 2:55:00 [1]** 8.9 km (19:40 / km) +275m 17:02 / km | |
| ahr:114 max:158 slept:6.9 shoes: Montrail Stratos XCR boot |
| Snowshoe rogaining training at Teanaway Forks (my intermediate nav. course plus a few extra checkpoints I picked) with MerGeo AR team. The group was Roger, Yumay, Matt, Kimberly, Peteris and me, and the others took turns leading. We were out for 3:48, but we took breaks of several minutes, usually at checkpoints, to talk, shed or add clothing, etc. The weather was sunny, calm and cold, and the snow was deep and powdery--a glorious day for this outing. |
| Running - Road / Track (road) 11:26 [2] 1.3 mi (8:47 / mi) | |
| shoes: Salomon trail/AR shoes |
| Ran with Maddy from Roger and Yumay's, North on the Samm. River Trail to the bridge and back. My legs felt good and surprisingly not tired from the snowshoeing. |
Saturday Dec 16 |
| Running - Road / Track warm up/down (road) 9:14 [2] 1.15 mi (8:01 / mi) +30m 4:37 / km | |
| ahr:138 max:160 slept:7.5 shoes: Brooks Trance 5 - 1 |
| Warm-up run before orienteering at the UW Campus. |
| Orienteering race (long sprint) 30:05 [3]*** 4.8 km (6:16 / km) +90m 5:44 / km | |
| ahr:161 max:176 spiked:13/20c shoes: Brooks Trance 5 - 1 |
| Ran course 7 at UW Campus meet. It was a good course. I felt pretty good, after feeling tired running last night, but my legs felt fatigued up the hills. I had perhaps 1.5 min. lost time and came in first place. |
| Running - Trail / Grass 25:00 [2] 2.63 mi (9:29 / mi) +30m 5:42 / km | |
| ahr:129 max:148 shoes: Brooks Trance 5 - 1 |
| Easy run around Magnuson with Maddy. I felt a bit lightheaded for part of the time, so I think I may have been a bit dehydrated. My left knee hurt some, especially on the few downhills. |
Friday Dec 15 |
| Running - Trail / Grass (trail / dirt road) 34:16 [2] 2.7 mi (12:41 / mi) +520m 4:56 / km | |
| ahr:147 max:160 shoes: Brooks Cascadia (lime green!) |
| Went for a run with Maddy at Squak Mtn. to pick up more course markings. I was out for about 2.5 hours, but most of it was sub-aerobic. I had a lame headlamp (Tracer), and the heavy camping florescent lantern, both of which eventually ran low on batteries. There were many trees and limbs down from last night's storm, so the trail was hard to follow in places. I got lost once and spent a bunch of time looking around and eventually bushwhacking before finding the trail again. My legs felt sort of tired, but not too bad. I had some pain in my right achilles/ankle, but it subsided as the run went on. The run up was upper aerobic, but the run down was quite easy (because of having to go slow to follow the trail, negotiate the tricky footing and remove and pack away the course markings), so I've logged it separately. |
| Running - Trail / Grass (trail / dirt road) 33:00 [1] 3.0 mi (10:59 / mi) +35m 6:36 / km | |
| ahr:117 max:157 shoes: Brooks Cascadia (lime green!) |
| Easier, downhill parts of my run. |
Thursday Dec 14 |
| Cycling (mtb road) 34:00 [2] 8.2 mi (4:09 / mi) +10m 2:34 / km | |
| ahr:138 max:154 slept:7.8 shoes: Nike ACG cycling shoes |
| I rode to the office along the BGT in the rain. Biking felt tough, and I averaged only about 14 mph on the flat. It seems likely that this was partly because my wheel is mounted so that the rear brake rotor rubs substatially, but it must have been mostly due to my several weeks off from biking. |
| Running - Road / Track (road) 18:00 [2] 2.18 mi (8:15 / mi) +60m 4:44 / km | |
| ahr:127 max:149 shoes: Brooks Cascadia (lime green!) |
| Late evening run around the Northern block, adding on a bit of out and back along Brier Rd. I went out in the windstorm, and it was pretty dramatic. A big, old hardwood tree snapped and fell about 50 meters behind me just when I was starting out up the street (but it fell away from the road). There were quite a few tree limbs on the road, but none fell on or near me while I ran. I opted to skip my usual run through the forest on the first AV trail. |
Wednesday Dec 13 |
| Note | |
| (rest day) |
| Unplanned off day. I had planned to do a short, easy run and/or bike ride, but I had a late evening visiting at Nic and Amber's, and then I felt really tired. |
Tuesday Dec 12 |
| Running - Road / Track (road) 1:48:15 [2] 12.38 mi (8:44 / mi) +150m 5:14 / km | |
| ahr:132 max:154 slept:9.0 shoes: Brooks Cascadia (lime green!) |
| Ran home along the BGT from the new office at Magnuson, most of the way with Roger, who was running his 23-mile run home. We mostly ran 9 min./mi. pace, but I ran sub-8 when I was by myself. I went somewhat past the turnoff (to the 11-mile trail marker), so that we could talk a bit longer and also to extend my run a bit. That added 3.5 miles. I started the run going South on the trail to intercept Roger, but the one way distance without detours is only 8.1 miles, which would make a good morning run. However, this will soon be irrelevent to my commute since I'm moving.
Another good night's sleep--yum! |
Monday Dec 11 |
| Note | |
| slept:13.0 (rest day) |
| Planned off day. My bootius maximus muscles are tired from yesterday's ordeal, probably the uphill muling, especially.
I slept 13 hours last night, uninterrupted, to my amazement. I guess I was tired from starting up training and the couple days of sleep deprivation. |
Sunday Dec 10 |
| Walking (uphill w/ 50lb pack) 43:00 [3] 2.5 mi (17:11 / mi) +480m 6:42 / km | |
| ahr:160 max:168 slept:1.0 shoes: Brooks Cascadia (lime green!) |
| Carrying about 50 pounds of water, food and equipment, I hiked up Squak Mtn. Road to the aid station of the NWTR run. It was a hard workout, even though I was just walking at a moderate pace. |
| Running - Trail / Grass (trail) 45:00 [2] 3.5 mi (12:50 / mi) +70m 7:31 / km | |
| ahr:141 shoes: Brooks Cascadia (lime green!) |
| Course marking for NWTR run at Squak Mtn. |
| Running - Trail / Grass (trail) 22:00 [2] 2.1 mi (10:29 / mi) +150m 5:20 / km | |
| ahr:146 max:165 shoes: Brooks Cascadia (lime green!) |
| More course marking at Squak Mtn. |
| Running - Trail / Grass (trail) 1:12:00 [2] 6.0 mi (11:59 / mi) +525m 5:52 / km | |
| ahr:141 max:157 shoes: Brooks Cascadia (lime green!) |
| Course marking and aid station equipment pick-up after NWTR run at Squak Mtn. My legs felt tired going up the mountain again. The 2.8 miles up to the aid station took 37.5 minutes, including the many short pauses to pick up streamers and pin flags. |
Saturday Dec 9 |
| Note | |
| slept:6.0 (rest day) |
| I meant to do an easyish workout today, but I was busy working on Street Scramble at the Market and getting ready for the Squak Mtn. NWTR event. |
Friday Dec 8 |
| Running - Road / Track (street O) 30:25 [2] 3.65 mi (8:20 / mi) +60m 4:56 / km | |
| shoes: Brooks Trance 5 - 1 |
| Ran part of the Street Scramble at the Market course. It was fun to be out in downtown and on the waterfront on a Friday night. There was a party atmosphere, very different than how downtown is during the day. |
Thursday Dec 7 |
| Cycling (mtb road) 32:44 [2] 7.55 mi (4:20 / mi) +20m 2:40 / km | |
| shoes: Nike ACG cycling shoes |
| Late evening ride on the BGT, from Log Boom Park to the 9 mile mark and back. Biking felt like a bit of a strain on my legs after the month off the bike. I had a bit of pain in my right, outer hamstring, which stuck around after I returned home. |
| |
| C • BEAST 2 |
| Running - Road / Track (road) 24:26 [2] 3.43 mi (7:08 / mi) | |
| slept:8.0 shoes: Brooks Trance 5 - 1 |
| Ran West and South on the BGT to a few minutes past the 14 mile marker and back. Running felt good. |
Wednesday Dec 6 |
| Running - Road / Track (some trail, too) 46:00 [2] 5.35 mi (8:36 / mi) +320m 4:30 / km | |
| shoes: Brooks Trance 5 - 1 |
| Run around the neighborhood: up to Horizon View, down the pipeline most of the way and back up, to AV trails, on the trails, and back home via the hilltop. My left knee hurt some, but less than yesterday. |
| Running - Road / Track (road) 31:40 [2] 4.5 mi (7:01 / mi) +85m 4:08 / km | |
| shoes: Brooks Trance 5 - 1 |
| Ran out Brier Road/Poplar Way a couple hundred meters past SW 216th St and back. My legs felt pretty good, and I ran briskly for most of the way. Starting out, one/some of the tendons behind my right knee hurt a little (in twinges when I straightened my leg all the way), but the pain subsided quickly as I got into the run. |
Tuesday Dec 5 |
| Running - Road / Track (road) 34:30 [2] 4.76 mi (7:14 / mi) +120m 4:11 / km | |
| shoes: Brooks Trance 5 - 1 |
| Ran down to BGT, then to Ballinger Way and back home. My left knee--right under the kneecap--hurt for about the first half, then the endorphins kicked in. My legs started hurting coming up the hill about 6 minutes from home. |
Sunday Dec 3 |
| Orienteering (control setting) 32:00 [2]** 3 km (10:40 / km) +150m 8:32 / km | |
| spiked:6/6c slept:0.5 shoes: Montrail Stratos XCR boot |
| Set orienteering and trekking controls for Fall BEAST at Rattlesnake Lake. |
| Orienteering (control setting) 40:00 [2]*** 4 km (10:00 / km) +60m 9:18 / km | |
| spiked:12/12c shoes: Montrail Stratos XCR boot |
| Set the remaining 11 orienteering controls and 1 bike control for Fall BEAST. |
| Orienteering (control pick-up) 1:10:00 [2]** 7.0 mi (10:00 / mi) +200m 5:42 / km | |
| spiked:22/22c shoes: Montrail Stratos XCR boot |
| Picked up controls after Fall BEAST. My legs felt tired, and my left knee had some tendonitis on the medial side of the joint, I'm guessing because of the slippery (icy) footing earlier in the day. |
Saturday Dec 2 |
| Running - Road / Track warm up/down (road) 8:00 [2] 1.1 mi (7:16 / mi) +3m 4:29 / km | |
| slept:6.0 shoes: Brooks Cascadia (lime green!) |
| Warm-up for orienteering at North SeaTac Park. |
| Orienteering race (middle-ish) 26:55 [3]*** 4.5 km (5:59 / km) +92m 5:26 / km | |
| ahr:165 spiked:14/17c shoes: VJ Twister (US size 10.5) - 2 |
| Ran course 7 at North SeaTac Park--a spiffy new map! by Mike Schuh, and good work as usual. The terrain was challenging, due to a runnable forest and meadow area with lots of thickets and other areas with dense green, fences, other obstacles, and a trail network producing a maze-like quality, with some "soft" traps, meaning a bad route choice could mean going some extra distance around, but not usually backtracking altogether. Wow--now that's a run-on sentence! Anyway, it was an interesting course by Peter Golde, and I had a very focused run after pulling my mind back from several wanderings. I ran pretty hard and felt my reduced fitness (from my four weeks (mostly) off) after about 1/3 of the course, when fatigue forced me to slow down. I only had about 30 seconds lost time. |
| |
| C • Soft traps 2 |
| Running - Road / Track warm up/down 3:00 [1] 0.33 mi (9:05 / mi) | |
| shoes: Brooks Cascadia (lime green!) |
| Bit of warm-down jogging. |