Training Archive: eboneIn the 31 days ending 2007-10-31:
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| 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 | S | S | M | T | W | |||||||||||||||||||||||||||||||||||||||||
Wednesday Oct 31 | ||
| Note | |
| slept:6.0 (rest day) | ||
| Planned off day. I didn't wear a costume, but I ate some pumpkin seeds and Halloween candy. | ||
| C • I am not surprised you ate ... 2 | ||
Tuesday Oct 30 | ||
| Orienteering 39:20 | |
| ahr:136 max:168 9c slept:7.7 shoes: Brooks Trance 5 - 1 | ||
| At night, from the bottom of Interlaken Park, I ran the BEAST #3 orienteering course from this year, with an additional side trip or two and a few minutes out and back to the Park from the car. I also did 4 x 45 seconds hard surges during the run. I didn't do the hard runs at a regular interval, but I always had at least 1:30 jogging recovery in between. | ||
Monday Oct 29 | ||
| Running - Road / Track (road) 27:28 [2] 3.45 mi (7:57 / mi) +75m 4:38 / km | |
| ahr:140 max:159 shoes: Brooks Trance 5 - 1 | ||
| Ran to Meadowbrook, ran the O course from a training event I organized some time ago (logged separately), then ran back home. I felt pretty good for most of the run, aside from the usual left hamstring pains. | ||
| Orienteering (sprint) 14:07 | |
| ahr:140 max:158 12c shoes: Brooks Trance 5 - 1 | ||
| Ran O course at Meadowbrook at night. I had trouble keeping up with the navigation, which reminded me that concentration is important--a good thing to keep in mind for the coming weekend.
Yesterday's soreness from the paddling is almost gone. | ||
Sunday Oct 28 | ||
| Note | |
| slept:7.3 (rest day) | ||
| Planned rest day. Whoa--four training days this week! I hope I'm not overdoing it...
My back (lats and spinal erectors), gluteus, deltoid, and forearm muscles are all quite sore today, not surprisingly. | ||
Saturday Oct 27 | ||
| Paddling / Rowing (outrigger canoe) 1:43:00 | |
| ahr:124 max:148 slept:7.7 | ||
| Outrigger canoe practice with the Seattle Outrigger Canoe Club. Murray coordinated a MerGeo team training, and Kimberly, Peteris and I joined him in a boat. We went out for 2 hours, but we took some breaks to rest and receive coaching from our excellent mentor, John. He gave us many helpful tips on how to paddle properly and had us do a bunch of intervals.
After doing no paddling (of any kind) for months, I was apprehensive about this outing, but I survived it okay, probably better than I would have a 2-hour kayak paddle, in fact. I think I'm going to be sore tomorrow! | ||
| Running - Road / Track 5:00 | |
| shoes: Brooks Cascadia (lime green!) | ||
| Running from the car to the canoe launch for paddling and back afterward. | ||
| Orienteering race (Vampire-O) 53:00 | |
| ahr:117 max:153 33c shoes: Brooks Trance 5 - 1 | ||
| Ran the Vampire-O at Lynndale Park with Kimberly Shavender and Anna Urbanova. It was fun, as usual, but my team didn't do very well, also as usual, getting vamped twice when we had a bunch of punches and maybe a couple more times for good measure. The logged distance and control count are guesses. I can verify them when I have the map in front of me. | ||
| Running - Road / Track warm up/down 28:30 [2] 3.75 mi (7:35 / mi) +70m 4:28 / km | |
| ahr:132 max:155 shoes: Brooks Trance 5 - 1 | ||
| A little after 11 p.m., I ran from home to the NH track for a baby threshold workout. I was thinking 3 x 1 mile, but I decided 4 x 1 km would be better. Then when I got to the track and had lethargic legs, even after warming up, I decided to cut it down further and just do 6 laps. Warmed up, did some form drills, and warmed down home. | ||
| Calisthenics / Dance (form drills) 1:30 [4] 0.15 mi (10:00 / mi) | |
| shoes: Brooks Trance 5 - 1 | ||
| A few form drills before my T run. | ||
| Running - Road / Track tempo (track) 8:42 [3] 1.49 mi (5:50 / mi) +0m 3:38 / km | |
| ahr:156 max:164 shoes: Brooks Trance 5 - 1 | ||
| 2400m threshold run. Out of curiousity, I counted paces after the first lap, and I did 639 for 2000m (in 7:14), which comes out to 88 per minute--about right for this intensity, I guess. I felt fine but not great doing this workout. | ||
Friday Oct 26 | ||
| Orienteering 33:15 [2]*** 4.2 km (7:55 / km) +30m 7:39 / km | |
| ahr:127 max:143 20c slept:8.7 shoes: Brooks Trance 5 - 1 | ||
| Starting at dusk, I ran to some circles on a score-O course map of Magnuson Park, taking it easy to recover from yesterday. I took around routes whenever there was any possibility that I might get my feet wet in the marshy tall-grass areas. Both hamstrings were sore to start with but felt better after I'd been running for a while. | ||
| Cycling (mtb roads and trails) 37:37 [1] 5.37 mi (7:00 / mi) +55m 4:13 / km | |
| ahr:111 max:130 shoes: Nike ACG cycling shoes | ||
| Easy bike ride around Magnuson Park. | ||
Thursday Oct 25 | ||
| Note | |
| slept:9.0 | ||
| Mmmm...good night's sleep! | ||
| Running - Trail / Grass (mostly grass) 33:00 | |
| ahr:143 max:171 shoes: Brooks Trance 5 - 1 | ||
| Running around at Lake Sammamish State Park while spectating, cheering and taking pictures at the Sea King District Championships cross country meet*, then doing some additional warm-up running before starting the open race.
My legs generally felt okay, but my left hamstring was more painful than usual. My total time and average heart rate were 54:36 and 131, including standing still time, so the logged information is an estimate. My heart rate was unusually high today at seemingly low effort levels. * Holly and Tori's team, Lakeside, won the meet by two points, with overall placings of 2, 5, 10, 14 (Holly, 19:32), and 25 (Tori, 19:59) | ||
| Running - Trail / Grass intervals (mostly grass) 17:47 | |
| ahr:175 max:182 shoes: Nike Zoom Waffle - Husky color | ||
| I ran the open race (flat, muddy 5k) after the Sea King high school varsity girls and boys had adequately pulverized the wet parts. I decided that running all out might not be the best preparation for U.S. Champs, given that my legs have seemed a bit fatigued in recent races and trainings. Given that I often start slowly--maybe too slowly--in O races (e.g. WOC long qual. this year), I decided to run an aggressive first mile, then cruise at threshold pace until about the last km, where I would run hard again.
This plan didn't quite work out, because the race started a few minutes early, so I got to the start line with about 5 seconds to spare and didn't have time to muscle aside all the JV high school kids and get a really good starting position, so I got boxed in behind the scores of boys who went too fast at the start and then dramatically slowed down. The smarter thing to do would have been to start on the left side with all the girls, so that I could have had a clear lane to go out faster. Anyway, after splashing through the standing water out of the start and inadvertently throwing and taking a few elbows while the sun shone directly in my eyes, I began working my way forward whenever I got a clear lane. It reminded me very much of Jukola and I'm sure was excellent practice. So I worked my way up from bazillionth to 10th place at the mile (5:27), then eased off as planned. Once I settled into threshold running, I felt really good and the running was quite easy and pleasant, except for the continued skating around in the muddy spots (couldn't find my spiked XC shoes, which must still be in storage). Since these were JV runners, they all slowed down almost as much, and I only was passed by 7-10 runners over the ensuing 9 minutes. I began passing again while still running an eased-up pace, and then I hit it for the last km (3:14) and moved up to 8th at the finish. I had a bit of a battle to the finish line, which was fun. I passed the kid, but he overtook me just before the line with a final surge. Being able to run that fast at the end is a good confidence builder for the U.S. Champs. My stomach/intestines and abdominal muscles hurt some or felt uncomfortable during the run. I guess I didn't eat early enough (2.4 hours before), and my abdominal muscles need strengthening in order to hold good form when running hard--something to work on this winter after my training break. I'm sure it would also help to stretch my hip flexors, so that they don't pull my pelvis back so much when I get tired. | ||
| C • How many non-kids were in this race? 7 | ||
| Running - Trail / Grass 1:02:30 [2] 8.15 mi (7:40 / mi) +10m 4:45 / km | |
| ahr:144 max:155 shoes: Brooks Trance 5 - 1 | ||
| Ran around Lake Sammamish State Park, on the river path toward Issaquah, and on the East Lake Sammamish Trail. My left leg (hamstring and hip flexor) became stiff and sore for the last 10-15 minutes of the run, so I eased up a bit and tried to relax. | ||
Wednesday Oct 24 | ||
| Running - Road / Track (road) 7:00 [2] 0.82 mi (8:31 / mi) +30m 4:46 / km | |
| ahr:141 max:159 slept:9.0 shoes: Brooks Trance 5 - 1 | ||
| Ran to Fred Meyer and back for groceries. I was just going for milk but got a bunch of other stuff, too (as usual), so I had a few pounds on my back coming back up the hill. My legs feel fairly good today. | ||
| Orienteering (course checking) 45:30 | |
| ahr:120 max:154 25c shoes: Brooks Cascadia (lime green!) | ||
| Ran around Hamlin Park checking some control sites for WIOL / Winter Series race #3. It was raining most of the time. My legs felt pretty good. It's a good thing I got out to enjoy the rain, because Seattle is about to get hit with a period of fair weather. | ||
Tuesday Oct 23 | ||
| Note | |
| slept:6.2 (rest day) | ||
| A surplus rest day. My left knee/hamstring was sort of sore, I was tired, and I'm tapering for U.S. Champs and can probably use the rest, so I decided not to run.
I attended the Eastside Runners fall meeting, where running coach extraordinaire Tom Cotner gave an excellent talk on training distance running efficiency, from the standpoint of both aerobic capacity and running economy (form). After the talk, Tom was mobbed by the admiring audience, who all wanted to ask questions and bask in his enthusiastic sharing of his encyclopedic knowledge of distance running training and performance. | ||
Monday Oct 22 | ||
| Note | |
| slept:10.0 (rest day) | ||
| A planned rest day. | ||
Sunday Oct 21 | ||
| Running - Trail / Grass (trail) 1:12:00 [2]* 7.5 mi (9:36 / mi) +140m 5:38 / km | |
| max:156 slept:3.0 shoes: Brooks Cascadia (lime green!) | ||
| Running at Soaring Eagle Park to streamer the NWTR course. My legs were tired and sort of sore, again (some starting-up pain in my L hamstring/knee), but I felt better once I got going. Time out was 2 hours, but over 1/3 of that time was spent putting up course markings, talking on the phone, or otherwise stopped.
My left achilles tendon has felt a little sore later in runs for the past few days (at least since Friday). I'll have to keep an eye on it to make sure it doesn't turn into a chronic injury. | ||
| Running - Trail / Grass (trail) 14:03 | |
| ahr:139 max:159 shoes: Brooks Cascadia (lime green!) | ||
| Running to do the last bit of course marking. As I was finishing up, Liz Wilson came by leading the 10 mile run. I decided to try to follow her as she ran back up the hill from the lollipop loop. I pushed it a bit on my tired legs, but I wasn't quite keeping up. | ||
Saturday Oct 20 | ||
| Running - Trail / Grass warm up/down 3:20 | |
| ahr:118 max:139 slept:4.0 shoes: Nike Zoom Waffle - Husky color | ||
| Very short jog before orienteering at Fort Casey. | ||
| Orienteering race (middle distance) 29:32 | |
| ahr:149 max:168 17c shoes: Nike Zoom Waffle - Husky color | ||
| I ran course 3 at the Founders Day orienteering meet at Fort Casey State Park. This is always a challenging venue because of the abundant route choices and decision points and the variable difficulty of the navigation. The course was set to include some dramatic changes of direction, which added to the challenge. Some of the controls were inadequately mapped or described to be able to spike them, but I somehow managed to avoid losing much time.
My legs were tired again today, although it felt okay to run medium speed. My heart rate was mostly quite low, partly because of the speed changes and partly because I'm tired. On a few steep slopes and on the rocky beach, I regretted wearing my waffle racers, but they were fine on the many smoother and more gently sloped parts of the course. I'm trying to extend the life of my well-worn VJ Twisters to the U.S. Champs, in case I am unable to get another pair by then. | ||
| C • Good work on #12. 10 | ||
Friday Oct 19 | ||
| Running - Trail / Grass (trail) 1:48:00 [2]* 10.6 mi (10:11 / mi) +280m 5:51 / km | |
| ahr:133 max:152 slept:3.5 shoes: Brooks Cascadia (lime green!) | ||
| Ran the 10 mile course (plus an out and back at a wrong turn) at Soaring Eagle Park to assess wind damage. It was in surprisingly good shape, with significant down tree crossings at only five places. I'll be curious to see how much of it the King County Parks staff clear by Sunday.
My legs felt tired from the start of this run and never felt better. I had a bit of left hamstring/knee pain but it never became significantly inflamed. Most of my run was at night. The total time out was 2:17+, but nearly half an hour of that time was spent clearing fallen tree trunks and limbs from the trail. | ||
Thursday Oct 18 | ||
| Running - Trail / Grass 14:00 | |
| slept:8.3 shoes: Brooks Cascadia (lime green!) | ||
| Running around while spectating and cheering at the KingCo league cross country championships, which featured several junior orienteers. My legs felt a bit achey and tired today. | ||
| Cycling (mtb roads and trails) 47:00 | |
| ahr:124 max:149 shoes: Nike ACG cycling shoes | ||
| Riding at Des Moines Creek Park to re-measure the route for the November 10 NWTR event. The wind storm was still going while I rode, but the highest winds were over, so I wasn't too worried about falling trees and branches. There were some trail blockages, but not too many. I'll have to do some trail clearing before the run, if someone else doesn't do it before then. | ||
Wednesday Oct 17 | ||
| Running - Road / Track 47:00 [2] 5.6 mi (8:23 / mi) | |
| ahr:134 shoes: Brooks Trance 5 - 1 | ||
| Ran around Green Lake (20:44) to add some additional glow sticks to the course marking for the 27th AVS run. Roger was helping organize, so I pitched in and got a run in. Jogged around (26:16) to pick up the course markings afterward with Roger and Julia. | ||
| C • AVS = ? 5 | ||
| Running - Trail / Grass 36:29 [2] 4.75 mi (7:40 / mi) +70m 4:34 / km | |
| ahr:148 max:160 slept:6.0 shoes: Brooks Trance 5 - 1 | ||
| Run from East Green Lake to Woodland Park, along the cross country course (minus the lower field loop, 0.84mi), and back. My legs felt tired after about 1/3 of this run, and I had some tightness in my hamstrings and, to a lesser extent, in some of my other muscles. | ||
| C • Woodland Park XC course 3 | ||
| Running - Trail / Grass 14:00 | |
| shoes: Brooks Cascadia (lime green!) | ||
| Running around at Lincoln Park while watching the Metro league cross country championships. | ||
Tuesday Oct 16 | ||
| Note | |
| slept:5.0 (rest day) | ||
| I was busy and didn't end up running today. I decided this was okay, since my legs have felt tired during the last couple weekends of racing, so I can probably use the extra rest day. | ||
Monday Oct 15 | ||
| Note | |
| slept:7.5 (rest day) | ||
| A planned rest day. I had a bit of pain in my right foot (not uncommon after a weekend of racing) and in my left knee/hamstring (the usual).
My throat intermittently feels like it might be getting sore. I hope I'm not getting sick again. | ||
Sunday Oct 14 | ||
| Running - Trail / Grass warm up/down 7:00 [2] 0.87 mi (8:02 / mi) +6m 4:54 / km | |
| max:153 slept:7.8 shoes: VJ Twister (US size 10.5) - 2 | ||
| Warm-up running before day 2 of the Western States Champs. | ||
| Orienteering race (classic distance) 1:05:32 | |
| ahr:155 max:168 spiked:12/20c shoes: VJ Twister (US size 10.5) - 2 | ||
| Day 2 of the Western States Champs at Boggs Mtn. Again, the course was good but not great, and I thought it could have used more long legs and a somewhat greater variety of terrain encompassed.
Here is what I wrote on Route Gadget: Compared to my run from day 1, this one seemed during the race to be generally cleaner and more controlled, but looking back on my lost time on each leg, I see that there were several small execution errors. Fewer of them were misses in the control circle, however. I got ahead of myself map reading future legs from #5 to #6, and I stopped short and had to relocate, losing about a minute. On #12, I foolishly thought I could feel my way into the boulder on the side of a subtle hill by taking a running back-bearing on the hilltop and eyeballing the distance--not a good tactic on this course. Like so many of the other controls, this one was not visible from very far away at all, and my 30 meter miss turned into a 2 minute time loss, my biggest of the day, when I eventually bailed out to the hilltop to reattack and find the control. I continued to have small losses of time on subsequent controls before losing nearly a minute looking for the final control, which many others had trouble with, too. I had a fastest split on the long leg from #17 to #18, but I'm pretty sure I could have been about 40 seconds faster by taking the trails to the left early on, rather than weaving and stumbling in the green as I did. | ||
| C • Map 5 | ||
| Running - Trail / Grass warm up/down 1:00 [1] 0.11 mi (9:31 / mi) | |
| shoes: Brooks Trance 5 - 1 | ||
| Started a warm-down jog but stopped to hang out with Terry when she got back from her course. | ||
Blue 2 - Splits | ||
Saturday Oct 13 | ||
| Event: 2007 Western States Orienteering Championships | ||
| Running - Trail / Grass warm up/down 5:00 [2] 0.63 mi (7:59 / mi) +37m 4:12 / km | |
| ahr:135 max:160 slept:8.7 shoes: VJ Twister (US size 10.5) - 2 | ||
| Brief warm-up for day 1 of the Western States Orienteering Championships at Boggs Mtn. State Forest. | ||
| Orienteering race (classic distance) 1:21:11 | |
| ahr:156 max:167 spiked:11/21c shoes: VJ Twister (US size 10.5) - 2 | ||
| Western States Champs day 1. There was quite a bit more climb than advertised today, and my legs felt somewhat tired again this weekend. I hope I recover from this tired-legs feeling before U.S. Champs. The course and terrain were interesting and challenging. I thought both during and after the race that this type of terrain and course setting would have really given me problems 10-12 years ago, even after I had already had good results in other races. Experience and tactical flexibility count for so much in orienteering!
I was somewhat disappointed in the course setting. This sort of terrain cries out for long, route choice legs to be set, and there were very few by any measure. I think the style of course setting was meant to keep competitors from doing much trail running, which is an understandable but misguided goal. Here is what I wrote on Route Gadget about my run: When I turned the map over at the start, I was taken aback by the appearance of the map (sort of continental European) and route choiciness of the course. I didn't expect so much green or so much relief (nearly 400m from top to bottom). I thought the terrain would be flatter and simpler and that the navigation would be quite straight forward, so I had to make an extra effort to concentrate on the downhill start. For the most part, I had a pretty good run from a strategic standpoint, going fairly cautiously for much of the course rather than running as fast as I could and thereby increasing my chances of making serious navigation mistakes. Still, I was not as careful as I should have been on some controls, and I had small misses on controls 1 and 2. Controls 3-7 went well, but I lost about 2:00 on control 8, when I departed from my good attack to go explore the wrong clearing, relocated, then hurried my reattack and missed again. The rest of the course went pretty well, with small time losses due to route choice, misses or hesitations here and there. I stopped short on control 15, and I second guessed my aiming off on control 20. | ||
| Running - Trail / Grass warm up/down 12:15 [2] 1.42 mi (8:38 / mi) +50m 4:50 / km | |
| ahr:133 max:145 shoes: Brooks Trance 5 - 1 | ||
| Warm-down jog after orienteering. | ||
Blue 1 - Splits | ||
Friday Oct 12 | ||
| Running - Trail / Grass (some road, too) 39:14 [2] 5.3 mi (7:24 / mi) +6m 4:35 / km | |
| ahr:143 max:157 slept:7.5 shoes: Brooks Trance 5 - 1 | ||
| Ran from Middletown, CA, West to the county park, around the trails at the park, and back. Route. I mostly ran on the soft shoulders when on roads. After a long day in the car, my legs felt somewhat stiff, and as usual my left hamstring hurt in the early part of the run. Once I got warmed up, I felt pretty good but still somewhat slow in the legs. My stride was long and powerful, though, and I ended up running somewhat briskly in the middle and later parts of the run. | ||
Thursday Oct 11 | ||
| Note | |
| slept:7.6 (rest day) | ||
| Planned rest day. | ||
Wednesday Oct 10 | ||
| Running - Trail / Grass (trail) 24:00 [2] 2.74 mi (8:46 / mi) +105m 4:52 / km | |
| ahr:139 max:154 slept:7.8 weight:161lbs shoes: Brooks Trance 5 - 1 | ||
| Running South and back on the Pacific Crest Trail from Chinook Pass (5400+ feet). There were a few inches of snow over much of the trail. It was pretty alpine terrain, and the fall colors were in full flair.
I don't know whether to believe my weight, taken on the scale at my mom's before brunch. That's very low for me. | ||
Tuesday Oct 9 | ||
| Orienteering (street O) 11:30 [1]*** 1.31 mi (8:46 / mi) +0m 5:27 / km | |
| 8c slept:6.7 shoes: Brooks Trance 5 - 1 | ||
| Jogging while vetting part of the course for the Yakima Street Scramble, a short demonstration course for the Yakima Joint Conference on Health. | ||
| Running - Trail / Grass 38:40 [1] 4.3 mi (9:00 / mi) +10m 5:33 / km | |
| ahr:120 max:132 shoes: Brooks Trance 5 - 1 | ||
| Easy running at the arboretum and botanical gardens, then at Yakima Sportsman State Park. My legs felt good once I got warmed up, and I felt like going faster but restrained myself. I ran at dusk, and both parks were beautiful in fall colors and nearly deserted, so I just had the sounds of animals and a bit of hum from the nearby freeway. I saw several fairy rings in the grass at Yakima Sportsman SP. | ||
Monday Oct 8 | ||
| Note | |
| rhr:51 slept:7.0 | ||
| Running - Trail / Grass warm up/down 6:00 [2] 0.83 mi (7:14 / mi) +6m 4:24 / km | |
| max:148 shoes: VJ Twister (US size 10.5) - 2 | ||
| Brief warm-up for WCOC long distance race at Garden Creek Ranch. | ||
| Orienteering race (long distance) 1:28:39 | |
| ahr:157 max:169 25c shoes: VJ Twister (US size 10.5) - 2 | ||
| Ran WCOC long distance at Garden Creek Ranch. I had a good run, with just a few minutes of errors, except that I had to stop 3-4 times to remove cactus balls from my body. I felt fairly in control for most of the race, and my legs felt good toward the end. I lost several minutes to my competitors early in the course. I think a longer warm-up would have helped get me ready to run fast from the start. | ||
| Running - Trail / Grass warm up/down (grass) 1:45 [1] 0.16 mi (10:59 / mi) +5m 6:14 / km | |
| shoes: VJ Twister (US size 10.5) - 2 | ||
| A warm-down jog that was cut short by the awards ceremony. | ||
Sunday Oct 7 | ||
| Running - Trail / Grass warm up/down 8:10 | |
| ahr:146 max:161 slept:9.6 shoes: VJ Twister (US size 10.5) - 2 | ||
| A moderately hard run to the start as a warm up for the middle distance race of the Western Canadian Orienteering Championships. My legs felt fatigued, which may have had something to do with the massive climb to the start, but after yesterday's lackluster sprint run, I think I have some training fatigue. | ||
| Orienteering race (middle distance) 37:43 | |
| ahr:162 max:172 19c shoes: VJ Twister (US size 10.5) - 2 | ||
| WCOC middle distance race. My legs felt somewhat tired from the start, but they didn't get worse until close to the end of the course, and I pushed myself fairly hard and had a pretty clean run, relative to my usual middle distance performance. I was 4th, 3 seconds behind Thomas Nipen, 37 seconds behind Patrick Goeres, and 1:51 behind Mike Smith. | ||
| Running - Road / Track warm up/down (dirt road) 11:43 | |
| ahr:124 | ||
| Warm down jog after orienteering, the first part with Brent Langbakk. I overstretched some muscles or tendons in the arch of my right foot while I was jogging uphill. It hurt for a while then felt better later in the day.
The left side of my ribcage continues to hurt when I breathe deeply (i.e. while running--or lie on it, sit up or use my arm). | ||
Saturday Oct 6 | ||
| Event: Western Canadian Orienteering Championships | ||
| Running - Road / Track warm up/down (road) 9:54 [2] 1.29 mi (7:40 / mi) +60m 4:10 / km | |
| ahr:137 max:154 shoes: Brooks Trance 5 - 1 | ||
| Warm-up run before sprint orienteering at TRU campus. | ||
| Orienteering race (sprint) 15:41 | |
| ahr:161 max:170 17c shoes: VJ Twister (US size 10.5) - 2 | ||
| Ran Western Canadian Orienteering Champs sprint race at Thompson Rivers University campus in Kamloops, BC. I had an okay run but made a few mistakes. My legs felt tired more or less from the start. | ||
| Running - Trail / Grass warm up/down (mostly grass) 10:50 | |
| ahr:126 max:137 shoes: Brooks Trance 5 - 1 | ||
| Very easy warm-down jog around the TRU campus. | ||
Friday Oct 5 | ||
| Orienteering (middle-ish) 30:10 [2]*** 4.12 km (7:19 / km) +12m 7:13 / km | |
| ahr:137 max:152 18c slept:6.4 shoes: Brooks Trance 5 - 1 | ||
| A run around Magnuson in the last light of dusk. I ran to a bunch of control locations from a score-O. It was increasingly tough to read the map as darkness fell, and for the last few controls, it was more of an imagination and visualization exercise. Still, it seemed worthwhile. My legs felt pretty good, and I ran at sprint race pace for one of the longer legs (logged separately), just to get all the pistons firing as a warm-up for the weekend's racing.
My cold seems to be dwindling or entirely gone, but I still have residual congestion. | ||
| Orienteering 1:20 [4]*** 0.38 km (3:31 / km) | |
| ahr:152 max:164 1c shoes: Brooks Trance 5 - 1 | ||
| Fast running on one leg of my practice course. | ||
Thursday Oct 4 | ||
| Note | |
| slept:9.2 | ||
| Running - Road / Track (road) 1:09:00 [2] 8.9 mi (7:45 / mi) +185m 4:32 / km | |
| ahr:139 max:157 shoes: Brooks Cascadia (lime green!) | ||
| Ran around the neighborhood and for a few laps around the track at Nathan Hale HS. My hamstring hurt a bit for most of the run, right in the middle of my leg, not at the knee joint. When I ran on the track, I was going between 6:40 and 7:30 pace, which felt quite comfortable, with my HR as high as the low 150s. My legs felt fine today and not sore. | ||
| Note | |
| My cold seems to be tapering off in the evening, at least the symptoms are. | ||
Wednesday Oct 3 | ||
| Note | |
| slept:7.0 | ||
| My cold doesn't feel too bad today (although my injured rib hurts from coughing), so I think I'll go ahead and do some intervals today--not too many, though, since I'm sick and have a big weekend of racing. I was thinking that I should run from work and repeat my workout from Ravenna Park, but if I run from home to the NHHS track, then I can shower afterward. And the all-weather track won't be muddy...or hilly.
We're having blustery weather, which I enjoy. Maybe I can think of a way to do some work outside today. | ||
| Running - Road / Track warm up/down 34:06 | |
| ahr:143 max:159 shoes: Brooks Trance 5 - 1 | ||
| 17:06 warm-up to NH track and around for a lap or two, including about a minute of form drills (logged separately), 3 x 1:30 walking/jogging recoveries between intervals, and 13:30 warm-down home. | ||
| Calisthenics / Dance warm up/down (form drills) 1:00 [5] 0.12 mi (8:20 / mi) | |
| shoes: Nike Zoom Waffle - Husky color | ||
| 4 x ~15 sec. form drills: butt kicks, high knees, bounding, skip bounding. | ||
| Running - Road / Track intervals (track) 7:36 [4] 1.49 mi (5:05 / mi) +0m 3:10 / km | |
| ahr:163 max:176 shoes: Nike Zoom Waffle - Husky color | ||
| 4 x 600m with 1:30 walk/jog rest in between. Not only my left hamstring, but also my left knee, hurt some today. It bothered me during the first rep but didn't seem to get generally worse, so I decided to continue the workout. Even though my pace felt easy at the start, I tired quickly during these intervals, and it felt like I was pushing to keep the pace up. On the last one I decided not to look at my watch and to make an effort not to push myself, and that slowed me down a few seconds relative to the other reps.
I was curious about my stride length and frequency while running intervals, so I counted my paces on my third 600m rep: 185, which means about 98 strides per minute and only a 1.62 meter stride length, which seems really short. Times and avg/max HRs: 1:52.7 160/172 1:52.5 164/175 1:53.4 165/176 1:56.9 161/172 | ||
Tuesday Oct 2 | ||
| Running - Road / Track (road) 37:51 [2] 5.08 mi (7:27 / mi) +40m 4:31 / km | |
| ahr:139 max:150 slept:6.3 (sick) shoes: Brooks Trance 5 - 1 | ||
| After sitting at my desk eating junk food and feeling my feet and ankles swollen from the long sedentary day, I pried myself away for a late night run before heading home. It wasn't raining when I looked out the window, but it was by the time I started. As usual, my left hamstring hurt just walking around before I started, and it complained for the first few minutes of the run. But after I'd been going for a while, my legs felt reasonably good.
My cold was again in a somewhat runny stage today, although it's not a very runny cold, as colds go. The run was good for getting stuff moving out of my lungs. I headed out the BGT to 40th Ave and back for a loop down the main park road, along the promenade, and back over the kite hill and across the soccer fields. | ||
Monday Oct 1 | ||
| Note | |
| slept:8.6 (sick) (rest day) | ||
| Planned off day. My cold entered a runny phase in the evening. | ||