Wednesday Jan 31 |
 | X-C Skiing (ski-O) 1:28:50 [2]* 16 km (5:33 / km) +300m 5:05 / km | |
| ahr:150 max:161 7c slept:8.4 shoes: Merrel XC ski boots |
| Ski-O at Royal Gorge, towards Wilderness lodge area. I skied a bit better today, but it was still tough and slow, and I finished last place, about 60% behind the winner (Greg Walker, I think). Everyone told me I would be faster with skating gear, so I'll try some tomorrow. Some of the skiing was harder, around threshold intensity, and I've logged that separately. |
| X-C Skiing tempo (ski-O) 8:00 [3] 1.5 km (5:20 / km) +50m 4:34 / km | |
| ahr:163 max:165 shoes: Merrel XC ski boots |
| Harder skiing during ski-O. |
| Running - Road / Track warm up/down (road) 34:00 [2] 3.81 mi (8:55 / mi) +110m 5:05 / km | |
| ahr:143 shoes: Brooks Cascadia (lime green!) |
| Ran from the Serene Lakes house w/ 6 x 50 strides fast in ~28 sec., starting a fast burst every 2 min. My legs felt sluggish to start with, then better toward the end of the run, after they were thoroughly warmed up. The fast running is logged separately. |
| Running - Road / Track intervals (road) 2:51 [5] 0.66 mi (4:19 / mi) +15m 2:30 / km | |
| ahr:157 max:164 shoes: Brooks Cascadia (lime green!) |
| 6 x 50 strides fast. The first four were mildly downhill, and the last two were mildly uphill. Times: 27.7, 29.9, 27.6, 28.8, 28.3, 28.6 |
Tuesday Jan 30 |
| X-C Skiing (ski-O) 1:47:30 [2]* 17.92 km (6:00 / km) +450m 5:20 / km | |
| ahr:148 12c slept:7.8 shoes: Merrel XC ski boots |
| Ski score-O course at Royal Gorge. Mostly classical skiing, with my Trak waxless touring skis. It was tiring, with lots of climb and some slushy snow sections. Some of the skiing was around threshold intensity, and I've logged that separately. |
| X-C Skiing tempo (ski-O) 6:00 [3]* 1 km (6:00 / km) +50m 4:48 / km | |
| ahr:164 max:166 shoes: Merrel XC ski boots |
| Harder skiing during ski score-O. |
Monday Jan 29 |
| Note | |
| slept:5.9 (rest day) |
| Driving to the Sierra Ski-O Week, near Lake Tahoe. We picked up Kerie in Auburn, and Terry, Kerie and I stayed at the volunteer cabin (near Serene Lakes / Royal Gorge), which was lots of fun. |
Sunday Jan 28 |
| Running - Road / Track warm up/down (road) 7:00 [1] 0.58 mi (12:04 / mi) | |
| ahr:122 max:151 slept:5.9 shoes: Brooks Trance 5 - 1 |
| Very light warm-up jogging from the car to the start area before 10k run on the South end of the Sawyer Camp Trail. There were 5k and 10k options, maybe 120-150 people participating, and the run was organized by the Dolphin South End Running Club. Since I'm not a member, I had to pay the higher, $5 entry fee, rather than $3. The registration process only took about 1 minute: 30 seconds to sign my name, pay and take my tyvek shirt tag, and 30 seconds for me to stand there dumbfounded trying to figure out what step must have been overlooked in order for me to get through registration so quickly. After registering, I took off my running pants and jogged around, more or less in place at the starting line, waiting for the start. |
| Running - Road / Track tempo (road) 36:26 [3] 6.21 mi (5:52 / mi) +15m 3:37 / km | |
| ahr:167 max:173 shoes: Brooks Trance 5 - 1 |
| Ran the 10k DSE run. This was a threshold workout for me, so I had planned to run around 5:55 mile pace for the whole run, and I settled into 7th place at what felt like about the right pace for the first several minutes. It turned out I went a bit faster than I intended at the start, but I tapered off a bit and ran the remaining miles more or less around goal pace. My legs felt somewhat tired after about 1.5-2 miles, but they felt better after the turn-around. The lead group slowed down some at the halfway point, and I ended up passing them at about 4 miles. I held my pace pretty steady and, to my surprise, ended up crossing the line in front by about 15 seconds. I had thought that one of the guys was running on my shoulder and was going to kick it in, but I was obviously wrong. The weather was nice for running: cool but not cold and overcast but not raining more than a few sporadic sprinkles. After hurting some in the morning, when I unthinkingly stretched and extended my leg in bed, my left knee barely hurt at all during the run and wasn't inflammed afterward, as far as I could tell. My pesky right hamstring continues to complain at a low level, neither getting worse or better, so I'm guessing it's scar tissue adhesion pain or something. I'll still keep an eye on it, though.
Half-mile splits and avg/max HRs: 2:54 151/163, 2:53 164/167, 2:58 166/168, 2:57 166/167, 3:00 166/167, 2:54 169/171, 1:13 169/171, 2:54 169/170, 2:57 170/173, 2:57 170/172, 2:59 170/172, 2:58 171/173 |
| |
| C • winning 10ks 2 |
| Running - Road / Track warm up/down (road) 12:14 [2] 1.52 mi (8:02 / mi) +10m 4:54 / km | |
| ahr:142 max:154 shoes: Brooks Trance 5 - 1 |
| Warm-down jog after 10k. |
| Calisthenics / Dance (DDR) 42:00 [1] | |
| shoes: Salomon trail/AR shoes |
| 26 minutes before dinner and 16 after. I sucked less than I did yesterday--down to two left feet from three. Also, I realized that my cord was getting jarred loose from my pad, which was causing it not to respond, and it was tremendously more satisfying after I fixed it. |
Saturday Jan 27 |
| Running - Road / Track (some trail, too) 42:16 [2] 5.01 mi (8:26 / mi) +130m 4:51 / km | |
| ahr:138 max:154 slept:9.8 shoes: Brooks Trance 5 - 1 |
| Easy jog out Sawyer Camp Trail N. extension and back. I ran very gently, so as not to completely extend my left leg and aggravate my knee injury. It's too bad, because extending my legs--to do fast strides and hills--is exactly what I should be doing at this time of year. Anyway, my careful running seemed to work quite well, although I had also taken a prophilactic 800mg of Ibuprofen an hour or two before the run, so that might have dulled pain I otherwise would have felt. I did feel little twinges a few times, mostly in the second part of the run, but there was no soreness after cooling down post-run, so I consider the run a success. Tomorrow, I plan to run the 10k at the S. end of the Sawyer Camp Trail as a threshold run.
Since it was overcast and damp, I wore the long-sleeve MerGeo.com team Craft shirt and my black running pants, but this was too much clothing, and I was on the warm side.
I tried talking with Roger and Nic (my brother) on my cell phone while running, using the hands-free bluetooth earpiece. It worked okay for the most part, but it bobs when I run, which makes a thumping sound for the person at the other end, and whenever I was too close to I-280 or there was a breeze, it made it hard for me and/or the other person to hear.
The yo-yo sleep schedule yo's on... |
| Calisthenics / Dance (DDR, baby!) 10:00 [1] | |
| shoes: Brooks Cascadia (lime green!) |
| Terry got some highly discounted metal pads, so we almost have the arcade DDR setup. I sure am bad at it. I had to turn off the feature that displays, "FAILED" at the end, or it would have stripped away the final shreds of my self esteem. As if to add insult to injury, my pad stopped working in the middle of my last dance. Somehow, my performance improved after that.
So, there appear to be a few hardware bugs to work out, but this should provide some good cross training. |
| |
| C • Metal pads 8 |
Friday Jan 26 |
| Cycling (mtb road) 43:00 [2] 10.44 mi (4:07 / mi) +165m 2:26 / km | |
| ahr:142 max:160 slept:6.3 shoes: Nike ACG cycling shoes |
| Biked up Conejo, down the Sawyer Camp Trail to the 4.5 mile mark and back. It was drizzling/misting for the first time in a few weeks, and it was pretty out. The trail had almost no traffic. My leg muscles still feel a bit crusty. I tried to keep a pretty fast pedalling cadence, in lieu of actually doing any fast striding today on foot. I found myself sometimes going 18 mph on the flats, which is good for the amount of biking I've been doing. I had decided I was going to avoid going hard back up the hill, but I found myself feeling good and hitting the tempo pretty good for the last mile of the Sawyer Camp.
Hmm, it looks like I'm on a yo-yo sleep schedule. |
Thursday Jan 25 |
| Note | |
| slept:10.0 (rest day) |
| Slept in this morning; I guess I was tired. My left knee is still sensitive to extension, so I didn't want to run, and another bike ride didn't seem worthwhile, so I'm taking an off day. |
Wednesday Jan 24 |
| Cycling (mtb road) 1:03:30 [2] 15.85 mi (3:59 / mi) +230m 2:23 / km | |
| ahr:130 max:156 slept:7.3 shoes: Nike ACG cycling shoes |
| Rode down the Sawyer Camp Trail, a few minutes past the end (up the hill to the fwy overpass), and back home. My left knee continues to hurt when I straighten my leg today, so I decided to scratch the planned 2+ hour run. Biking felt okay, better after the first 20 minutes. Kicked it a bit on the way back, including up the hill. |
| Strength / Weights (sit-ups, push-ups, etc) 10:00 [2] | |
| |
| Before bed: Push-ups (2x20), glut. leg raises (20 each side), crunches (30 held), back raises (30, alt. sides, reaching behind w/arm), arm raises (15 each arm, sideways, with ~10#)
Certainly a baby strength workout, but a good starting point, and I didn't break a sweat so didn't have to change clothes. |
Tuesday Jan 23 |
| Running - Road / Track (road) 40:18 [2] 5.42 mi (7:25 / mi) +160m 4:14 / km | |
| ahr:141 max:153 rhr:45 slept:6.6 shoes: Brooks Trance 5 - 1 |
| Morning run down the Sawyer Camp Trail to the 2-mile mark and back. My legs felt fairly good in comparison with yesterday, although there was a bit of fatigue/burn in my quads. My iPod battery ran out on the way back. |
| Roller-skating (inline skating) 20:16 [2] 4.16 mi (4:52 / mi) +65m 2:53 / km | |
| ahr:137 max:157 shoes: K2 VO2max inline skates |
| Skate out paved part of Sawyer Camp Trail N. extension and back. My route My lower back and left quad got tired. |
| Running - Road / Track warm up/down (road) 26:33 [2] 3.0 mi (8:51 / mi) +70m 5:08 / km | |
| ahr:125 (injured) shoes: Brooks Trance 5 - 1 |
| 12:48 warm-up jog, then ~1:10 jogging recoveries between 4 x ~133m hill runs, then 10:10 warm-down jog. My left knee--below and slightly to the outside of the kneecap--was sore before and during the run. Also, there was some soreness behind the knee, and my right hamstring and knee hurt a bit, too. I guess the inline skating was hard on my legs.
On my fourth and final hill repetition, I saw what looked like a black blob moving away from me as I ran hard up the road. As I approached the amber glow of the lights at the maintenence facility, I saw that it was a skunk and decided to cease overtaking it for the last few strides of the hill. During my warm-down run, just as I was getting back home, I saw something in the street. When I ran closer, I was amazed to see that it was another skunk! Or was it in fact another skunk? ...yes, it was....but was it really? Yes ...or was it? |
| Running - Road / Track hills (road) 1:42 [5] 0.32 mi (5:18 / mi) +36m 2:27 / km | |
| max:159 shoes: Brooks Trance 5 - 1 |
| 4 x ~130m hills, with about 30 feet of climb per hill. I took an easy jogging back recovery between each rep. My times were 27, 26, 24, 25. |
Monday Jan 22 |
| Note | |
| slept:9.0 (rest day) |
| Planned rest day. My legs feel kind of tight today, and my right hamstring hurts a bit. |
Sunday Jan 21 |
| Running - Road / Track warm up/down (road) 14:05 [2] 1.92 mi (7:19 / mi) +35m 4:19 / km | |
| ahr:140 max:155 slept:8.0 shoes: Brooks Trance 5 - 1 |
| Warm-up run before sprint orienteering at U.C. Berkeley Campus. My legs felt moderately tired, and my right hamstring hurt a little. |
| Orienteering race (sprint) 17:47 [3]*** 3 km (5:56 / km) +60m 5:23 / km | |
| ahr:156 max:170 17c shoes: Nike Zoom Waffle - Husky color |
| Sprint course at U.C. Berkeley Campus. This was my first time on the campus, and it was exciting to run in a new venue. The course was interesting and a fun challenge for my map reading and decision making. I was happy that I was able to make a satisfactory decision on each leg without ever having to come to a complete stop. I had a ~15-second time loss at one control when I came up to an unmapped uncrossable cliff, and I'll chalk that detour up to bad luck. My run was fairly good, otherwise, but I still have some work to do on my map reading efficiency before I'm able to run such a sprint at full speed. |
| Running - Road / Track warm up/down (road) 6:10 [1] 0.49 mi (12:34 / mi) +10m 7:21 / km | |
| shoes: Brooks Trance 5 - 1 |
| Light warm-down jogging after the sprint. |
Saturday Jan 20 |
| Roller-skating (inline skating) 1:13:00 [1] 11.23 mi (6:29 / mi) +0m 4:02 / km | |
| ahr:117 max:149 slept:8.7 shoes: K2 VO2max inline skates |
| Skating at the rink in Redwood City with Terry. They played good music (much of it probably the same stuff they played when I was a wee lad, but sometimes remixed), and it was fun to skate to. I reached new heights in my ability to skate backwards, turn from forwards to backwards, and balance on one skate. But I'm still (and forever will be?) a clutz in comparison to the troupe of teenagers we saw practicing a choreographed routine before Terry's class and the free skate--wow! |
| Running - Road / Track (some trail, too) 26:08 [2] 3.5 mi (7:27 / mi) +105m 4:15 / km | |
| ahr:147 max:161 shoes: Brooks Trance 5 - 1 |
| Early evening run to Sawyer Camp N. extension and back, a very similar one to the run I did on January 5. My legs felt hammered going up the hill at the start, and the rolling hills continued to feel tougher than usual throughout the run. My right hamstring is a bit sore after yesterday's biking and today's skating, but it didn't particularly bother me during the run. My left calf twinged a bit during the last 5 minutes of the run, but it didn't feel serious. It can be hard to tell when a muscle is injured, versus merely whining. |
Friday Jan 19 |
| Note | |
| rhr:45 slept:8.8 |
| |
| Cycling (mtb road) 57:35 [2] 14.29 mi (4:01 / mi) +200m 2:24 / km | |
| ahr:131 max:155 shoes: Nike ACG cycling shoes |
| Rode up the hill on Murchison to Skyline, to the Sawyer Camp Trail, the length of the trail, and back. My legs felt rusty from not biking much lately. I felt better on the way back. Someone must have lubed my bike chain while I was in the restroom at the S. end of the trail ...or maybe it was the Shot Bloks I ate. I noticed some stuffiness again near the beginning of the ride, mainly in my left ear. |
| |
| C • Shot bloks 16 |
Thursday Jan 18 |
| Running - Road / Track (road) 9:45 [1] 0.98 mi (9:57 / mi) +45m 5:25 / km | |
| ahr:111 max:135 rhr:50 slept:7.5 shoes: Brooks Cascadia (lime green!) |
| I planned to do a 6.4 mile run on the Sawyer Camp Trail, but a persistent irregular hear rhythm made me decide to head back home to drink some Gookinaid and eat lunch. I'll try running later in the day.
My right hamstring had a bit of pain before and during running. Maybe it's from yesterday's stretching. |
| Running - Road / Track (road) 29:12 [2] 3.9 mi (7:29 / mi) +100m 4:19 / km | |
| ahr:143 max:163 shoes: Brooks Cascadia (lime green!) |
| Ran up the hill on Murchison, then out Skyline to the North, along the paved section of the Sawyer Camp N. extension for a few minutes (to where the road passes under the trail) and back. I did 4 x 20-28 second fast strides during the run, and I've logged those separately. My arhythmia from earlier in the day was gone, and it was invigorating to run in the cool dusk.
My ears and maybe sinuses felt a little stuffed up, and there was an associated clicking sound while I ran. Also, I've had a very slight post-nasal drip. Maybe it's a mild case of the SaMa virus.... |
| Running - Road / Track intervals (road) 1:34 [4] 0.3 mi (5:13 / mi) +5m 3:05 / km | |
| max:163 shoes: Brooks Cascadia (lime green!) |
| 4 fast striding surges during my run: 23, 28, 23, 20 seconds, including a bit of uphill and downhill. |
Wednesday Jan 17 |
| Running - Road / Track (some trail, too) 50:15 [2] 6.76 mi (7:25 / mi) +175m 4:17 / km | |
| ahr:145 max:158 slept:8.5 weight:166lbs shoes: Brooks Trance 5 - 1 |
| Ran out the Sawyer Camp Trail North extension to the end and back. I took my iPod and listened to the Talk of the Nation Science Friday Ignobel Awards ceremony podcast. The earbuds periodically fell out, which was annoying. They always felt precarious, like I had to run carefully to keep them in. Maybe it will teach me to run more smoothly...or maybe I'll just get more secure headphones for running. |
| |
| C • earbuds 6 |
Tuesday Jan 16 |
| Note | |
| rhr:44 slept:7.5 (rest day) |
| My right lower back is still a bit sore, as it was yesterday. |
Monday Jan 15 |
| Orienteering (score O) 1:56:40 [123]*** 9.72 km (12:00 / km) +260m 10:35 / km | |
| ahr:121 max:163 15c shoes: Brooks Cascadia (lime green!) |
| Scavenger Score-O with Terry at Anza-Borrego Desert. First part was int 2, then second part was int 1, because Terry got tired of running and towing. |
Sunday Jan 14 |
| Running - Trail / Grass warm up/down 10:12 [1] 0.68 mi (14:59 / mi) | |
| ahr:97 max:116 shoes: Brooks Cascadia (lime green!) |
| Light warm-up jogging, mostly in place in the porta-potty line. |
| Running - Trail / Grass warm up/down 11:06 [2] 1.45 mi (7:40 / mi) +15m 4:37 / km | |
| ahr:139 max:154 shoes: Brooks Cascadia (lime green!) |
| More normal speed warm-up run before orienteering. |
| Orienteering race (classic) 1:17:20 [234]*** 13 km (5:57 / km) +330m 5:17 / km | |
| ahr:158 max:167 20c shoes: VJ Twister (US size 10.5) - 2 |
| Classic course at Anza-Borrego. I felt good but had a couple of minutes of mistakes, when I allowed myself to get out-of-control technically. My legs felt good in the later parts of the race, and I enjoyed turning them over quickly on the open running stretches. |
| Running - Trail / Grass warm up/down 7:50 [1] 0.71 mi (10:59 / mi) +25m 6:10 / km | |
| ahr:106 max:116 shoes: VJ Twister (US size 10.5) - 2 |
| Easy warm-down jogging. |
| Running - Trail / Grass 7:54 [1] 0.79 mi (10:00 / mi) | |
| ahr:112 max:126 shoes: VJ Twister (US size 10.5) - 2 |
| Jogging to the start of the Maze-O. |
| Orienteering 21:13 [2]*** 1.63 km (13:00 / km) +160m 8:43 / km | |
| ahr:129 max:148 6c shoes: VJ Twister (US size 10.5) - 2 |
| Maze-O at The Slot at Anza-Borrego. My legs were tired, so I took it easy. |
Saturday Jan 13 |
| |
| Event: Anza-Borrego Desert O-Fest
|
| Running - Trail / Grass warm up/down 13:37 [2] 1.74 mi (7:49 / mi) +35m 4:35 / km | |
| ahr:137 max:154 shoes: Brooks Cascadia (lime green!) |
| Warm-up run before middle distance race at Anza-Borrego Desert. |
| Orienteering race (middle distance) 43:17 [23]*** 5.6 km (7:44 / km) +270m 6:14 / km | |
| ahr:151 max:166 12c shoes: VJ Twister (US size 10.5) - 2 |
| Middle distance race at Anza-Borrego Desert. I had a few minutes of mistakes. |
| Running - Trail / Grass warm up/down 13:40 [12] 1.37 mi (10:00 / mi) +55m 5:31 / km | |
| ahr:117 max:130 shoes: Brooks Cascadia (lime green!) |
| Easy warm-down jog with Marc after middle distance race. |
| Running - Trail / Grass warm up/down 13:10 [2] 1.72 mi (7:40 / mi) +6m 4:43 / km | |
| ahr:134 max:157 shoes: Brooks Cascadia (lime green!) |
| Warm-up before sprint. |
| Orienteering race 20:13 [34]*** 3 km (6:44 / km) +120m 5:37 / km | |
| ahr:162 max:172 12c shoes: VJ Twister (US size 10.5) - 2 |
| Sprint course at Anza-Borrego. I pushed hard and had a decent run, but with one big mistake: I thought I had overrun control 5, so I ran back down the hill for ~100m, then turned around and went back up and found I had not gone far enough. I pushed hard the rest of the time, although my fatigued legs and the sandy ground limited how much speed my effort would yield. Too bad about the mistake--this was a chance to beat Swisscheese and notch a sprint series win. Oh, well--the possibility to make navigation mistakes is what makes it orienteering! |
Friday Jan 12 |
| Orienteering (model event) 17:15 [2]*** 3 km (5:45 / km) +35m 5:26 / km | |
| ahr:126 max:138 7c shoes: VJ Twister (US size 10.5) - 2 |
| Model event at Anza-Borrego Desert. |
Thursday Jan 11 |
| Running - Trail / Grass (beach, trails) 51:40 [1] 5.44 mi (9:29 / mi) +70m 5:40 / km | |
| ahr:122 max:151 slept:8.7 shoes: Brooks Trance 5 - 1 |
| Ran on the beach and adjacent trails with Viktoria and John. My legs felt somewhat tired, but not too bad, considering the increased training load. |
| |
| C • towing 2 |
Wednesday Jan 10 |
| Running - Trail / Grass (some road, too) 2:35:44 [2] 18.65 mi (8:20 / mi) +700m 4:39 / km | |
| ahr:141 max:158 rhr:50 slept:9.0 shoes: Brooks Cascadia (lime green!) |
| I ran the trails at Nisene Marks with Vladimir and John. I felt pretty good for about 2 hours, then my legs tightened up some at the end. There was a fun, 7+ km downhill section on dirt road, where we were able to stretch our legs out. When the grade went from gentle to moderately steep, I kept off the brakes and topped out at under 3 min/km, until my right hamstring reminded me that it's not up to full strength yet and I backed off to about 4 min/km. |
Tuesday Jan 9 |
| Running - Trail / Grass (beach) 46:00 [2] 5.5 mi (8:22 / mi) +12m 5:10 / km | |
| rhr:57 slept:10.0 shoes: Brooks Cascadia (lime green!) |
| Ran SE along the beach from Aptos with Viktoria. My legs felt pretty good.
We used my well-used WeGo Race line and broke it in two stages: (1) after she stopped and I kept running, then (2) I pulled hard when she was going up a sand embankment. The static line and the narrow tubing broke in the second incident. I think we can eliminate this problem by taking care not to get glue on the static line, but we may start using somewhat stronger static line, also. |
| Running - Trail / Grass warm up/down 18:46 [2] 1.9 mi (9:52 / mi) +75m 5:28 / km | |
| ahr:129 max:145 shoes: Brooks Trance 5 - 1 |
| Warmed up with Swisscheese and John in the nearby park for intervals at Soquel HS track. |
| Running - Road / Track tempo (track) 22:00 [3] 3.73 mi (5:54 / mi) +0m 3:40 / km | |
| ahr:158 max:168 shoes: Brooks Trance 5 - 1 |
| Ran 5x1200m w/100m+ slow jog recovery, threshold intervals with John F. We set out to run 88 sec. per lap and did just that, with some minor variations. It felt somewhat effortful to start with, but as I warmed up the pace became easier. Surprisingly, my quads never burned at all. I don't know if that means I wasn't running fast enough.
4:24 149/162, 4:25 158/166, 4:24 161/167, 4:23 160/168, 4:24 160/166 |
| Running - Road / Track warm up/down 17:50 [1] 1.65 mi (10:48 / mi) +25m 6:25 / km | |
| ahr:125 shoes: Brooks Trance 5 - 1 |
| 14:30 wm-dn and ~50 sec. jogging recovery intervals between 1200s. |
Monday Jan 8 |
| Running - Trail / Grass (trail) 52:01 [2] 7.0 mi (7:25 / mi) +180m 4:17 / km | |
| ahr:151 slept:9.0 shoes: Brooks Cascadia (lime green!) |
| Ran the trails at Point Lobos with Swisscheese. It was a fairly brisk pace, which felt tiring at times, in light of the lingering fatigue from Saturday's training. The weather and views were spectacular, and the gently rolling, pine-needle-covered trails were a joy to run. Swisscheese was so invigorated by the aesthetics of the experience that he stretched it out at times, and I had to let him go out ahead of me to keep from doing a lactate threshold run. I sometimes found myself in LT zone, anyway, and I've logged that separately. |
| |
| C • Not so subtle prodding 2 |
| Running - Trail / Grass (trail) 10:00 [3] 1.5 mi (6:40 / mi) +60m 3:41 / km | |
| ahr:162 max:165 shoes: Brooks Cascadia (lime green!) |
| Harder running at Pt. Lobos. |
| Running - Road / Track (road) 6:20 [2] 0.94 mi (6:43 / mi) | |
| shoes: Brooks Cascadia (lime green!) |
| Running from our gympa site at the beach back to the house to round up the others for gympa. |
| Running - Road / Track (road) 7:11 [2] 0.94 mi (7:38 / mi) | |
| ahr:137 max:152 shoes: Brooks Cascadia (lime green!) |
| Ran from the house to the gympa site by the beach. |
| Calisthenics / Dance (gympa) 25:00 [2] | |
| ahr:130 max:161 shoes: Brooks Cascadia (lime green!) |
| Viktoria led us in an hour-long gympa session, which was fun but tough in parts. It was about half aerobics type stuff and half strength work, with a bit of stretching, too. I'm sure it would benefit me to do something like it more often, but I'm too wimpy and proud to withstand the pain and humiliation. |
| Strength / Weights (gympa) 25:00 [2] | |
| ahr:130 max:161 shoes: Brooks Cascadia (lime green!) |
| Strength training part of gympa. My abs were not up to it, and the left side of my back hurt a bit at the end from core muscle failure (to provide adequate support) during one of the scores of ab exercise sets. |
Sunday Jan 7 |
| Orienteering 57:47 [1]*** 4.2 km (13:45 / km) +325m 9:55 / km | |
| ahr:119 15c slept:6.5 shoes: VJ Twister (US size 10.5) - 2 |
| Training at Almaden Quicksilver. I was quite tired and sore after yesterday, particularly my left knee joint--on the inside of the joint, where it hurt while skiing and snowshoeing almost 2 weeks ago. During the "sprint", which I mostly jogged around, it hurt to lift my knee forward, which was necessary to climb the hills. My left achilles hurt briefly, but I think it was acute pain from the friction of the shoe--maybe my feet have grown.
The terrain was interesting and I enjoyed it once I got physically and mentally warmed up. |
| Running - Road / Track (dirt road) 10:30 [2] 1.4 mi (7:30 / mi) +55m 4:09 / km | |
| ahr:150 max:164 shoes: VJ Twister (US size 10.5) - 2 |
| Run back to the car after orienteering. I had to hustle, so that we could get Anna to the airport in time. |
Saturday Jan 6 |
| Running - Terrain 46:31 [2] 6.65 km (7:00 / km) +200m 6:05 / km | |
| ahr:142 max:161 slept:4.0 shoes: VJ Twister (US size 10.5) - 2 |
| At the U.S. Team training camp, we went for a terrain run at Joe Grant Park, South, led by Tapio Karras. I felt good and had no pain in my calf or hamstring. |
| |
| C • Inquiring minds want to know 2 |
| Orienteering 2:20:00 [2]*** 11.0 mi (12:42 / mi) +1130m 6:00 / km | |
| ahr:150 max:169 32c shoes: VJ Twister (US size 10.5) - 2 |
| Ran a route-choice and downhill sprint practice course designed by Swisscheese at Joe Grant North. The logged time, distance and climb include the runs from (11 min) and to (9 min) the parking area. I felt pretty tired by the end of the course, and I had some tendonitis on my left knee joint and some chafing from the o-shoes rubbing on the protuberances of my ankles. |
| |
| C • Travel to Aptos 4 |
Friday Jan 5 |
| Running - Road / Track (some trail, too) 27:25 [2] 3.6 mi (7:37 / mi) +153m 4:11 / km | |
| ahr:139 max:161 slept:7.4 shoes: Brooks Trance 5 - 1 |
| Ran to Sawyer Camp N. extension, out the trail to the paved part for a few minutes, then back. I felt good and didn't have more than a hint of pain in either my right hamstring or left calf. The "hint" was some tightness in the upper gastroc, just below the knee--higher than the pain had been over the previous weeks. |
Thursday Jan 4 |
| Note | |
| slept:6.0 (rest day) |
| Driving from Seattle to Millbrae all day. My right hamstring kept spasming in the car, creating mild but annoying pain. I decided to massage it by sitting on an empty water bottle. I don't know if this helped it in any way, but at least it relieved the unpleasant sensation for some time. |
Wednesday Jan 3 |
| Note | |
| slept:2.0 (rest day) |
| Still packing and moving stuff, in preparation to go to Millbrae. I did more heavy lifting (including more overhead lifts) while moving stuff into the storage locker. My deltoid and trapezius muscles are going to be ripped. ;-) |
| Strength / Weights (moving) 30:00 [2] | |
| |
| More heavy lifting while moving stuff to storage. |
Tuesday Jan 2 |
| Note | |
| slept:7.0 (rest day) |
| Packing and moving stuff in order to vacate the house and prepare to live in Millbrae for 2.5 months. While putting things in the storage locker, I did a fair amount of heavy lifting, which I guess I should log as weight training. My legs--especially my two probably mildly strained parts: left calf and right hamstring--felt tired and sore from doing so much standing, lifting and carrying. |
| Strength / Weights (moving) 30:00 [2] | |
| |
| Heavy lifting while moving stuff to storage. |
Monday Jan 1 |
| |
| Event: US Team Training Camp
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| Note | |
| slept:5.5 (rest day) |
| Helped at Club Northwest's Resolution Run, then packed stuff and prepared to vacate the house and leave town. I also spent a few hours reorganizing my mom's storage locker, using some newly-acquired shelves. This involved some lifting, but nothing too heavy. |
| Note | |
| |
| Training Plan (working draft)
General principles
- always take at least one day off per week
- generally keep activity balance of about 60% running, 20-25% biking, 10% paddling, 5-10% other
- phase in increases in volume or intensity gradually, especially when starting a new activity
Rest phase -- 4 weeks
- no training
- at most 2 exercise days per week (active rest, e.g. hiking/biking easy for recreation)
Base phase -- 12 weeks
- build from 6 to 20 hours per week
- do majority of training in aerobic zone, preferably upper aerobic
- begin one day per week of lactate threshold training after 4 weeks
- phase in strength training: 1-3 sessions per week
- take an easy week every third or fourth week
Activity-specific strength phase -- 6 weeks
- taper from a max of 20 to a max of 14 hours per week
- keep strength training (2-3x /wk), but scale back volume
- do hill intervals and other fast repetitions 1-3x per week to develop activity-specific strength/power
Anaerobic interval phase -- 6 weeks
- reduce strength training
- keep doing activity-specific strength/power reps, but scale back frequency and volume
- do anaerobic intervals to improve VO2max, 1-2x per week
...to be continued... |