Monday Dec 31 |
 | Note | |
| slept:9.0 (rest day) |
| My usual off day. I'm feeling pretty good at the end of this easy week, although the pain behind and on the medial side of my left knee continues to simmer along, and my hamstrings continue to be crampy. I wonder if there's a nutritional solution to temperamental hamstrings, like taking vitamin E or something. I imagine it would help to spend less time sitting down, but that's a harder lifestyle change to implement.
My chest is still sore from the bit of strength work on Saturday evening. |
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| C • vitamin e wouldn't help you... 3 |
Sunday Dec 30 |
| Running - Trail / Grass (some terrain, too) 1:00:00 [123]* 6.2 mi (9:40 / mi) +380m 5:03 / km | |
| ahr:138 max:161 slept:8.9 shoes: Brooks Cascadia (gray) |
| I went for an easy run with the O map at Shell Ridge Open Space in Walnut Creek. My route The trails were pretty sloppy, and I accumulated up to 1.5 inches of sticky mud on the bottoms of my shoes at times, which felt funny. I had planned to do a trail run. This plan and my fear of poison oak kept me mostly on the trails, although the forest looked very inviting (mostly wide open and very little PO), and I did take a few shortcuts when the trails didn't go where I wanted to.
My legs felt pretty strong and quick once they got well warmed up. It was one of those runs where it felt like the training must be paying off. |
Saturday Dec 29 |
| Calisthenics / Dance (form drills) 9:20 [125] 0.67 mi (14:00 / mi) +10m 8:19 / km | |
| ahr:123 max:148 slept:8.2 shoes: Brooks Adrenaline - 1 |
| I did some form drills on the front walk and driveway at Sarah and Franz' house: butt kicks, high knees, straight leg ball-of-foot bounding, grapevine, backwards running, skip-bounding. I started easy and increased power as I warmed up. I twinged my left foot/ankle at one point while running backward, but it didn't hurt subsequently.
Sleep = 7 hours last night + 1.2 hour nap. |
| Strength / Weights 11:40 [12] | |
| ahr:115 max:158 shoes: Brooks Adrenaline - 1 |
| After my form drills, I did some upper and lower body strength work: bar dips, push ups, sit-ups, lying and standing back raises, hamstring/back curls against body weight, one-legged squats, calf-raises, bench jumps (up/down/hop-in-place, repeat several times in quick succession).
I did some leg stretches after the workout. |
Friday Dec 28 |
| Running - Road / Track (some trail/grass, too) 27:00 [12] 2.82 mi (9:34 / mi) +120m 5:15 / km | |
| ahr:128 max:138 slept:6.0 shoes: Brooks Cascadia (gray) |
| I'm in Walnut Creek visiting my grandparents. I went for an easy run to Acalanes Ridge Open Space, a bit on the trails there, and back.
The logged pace/distance is a guess. |
Thursday Dec 27 |
| Running - Road / Track (some trail, too) 49:19 [2] 6.47 mi (7:37 / mi) +120m 4:29 / km | |
| ahr:140 max:151 slept:7.9 shoes: Brooks Adrenaline - 1 |
| Ran out the Sawyer Camp Trail to the 4 mile mark and back, doing 3x 1-mile threshold runs (logged separately) in the middle of the run. My left knee/hamstring is sore today, so I stretched it well after warming up, then again after the run. |
| Running - Road / Track tempo (road) 18:06 [3] 3.0 mi (6:02 / mi) +45m 3:35 / km | |
| ahr:161 max:177 shoes: Brooks Adrenaline - 1 |
| 3x 1-mile threshold runs, w/ 800m jogging between reps.
Miles: 5:53, 5:53, 6:20 (+35-40m) |
| Calisthenics / Dance (DDR) 8:52 [1] | |
| ahr:100 max:121 shoes: Brooks Adrenaline - 1 |
| Woo-hoo! A quick DDR session before Terry packed up her computer. It was not my best work. |
Wednesday Dec 26 |
| Running - Road / Track 47:43 [2] 6.31 mi (7:33 / mi) +155m 4:22 / km | |
| ahr:147 max:158 slept:7.5 shoes: Brooks Adrenaline - 1 |
| Run out Sawyer Camp N. extension and back. After the turn-around point, I did 4x50 strides (29.x seconds each) with 1.5 minutes rest between (logged separately).
Some hamstring pain on both sides, but not too bad. |
| Running - Road / Track intervals (road) 1:57 [5] 0.45 mi (4:20 / mi) +10m 2:31 / km | |
| ahr:151 max:177 shoes: Brooks Adrenaline - 1 |
| 4x50 strides fast, with 1.5 minutes jogging recovery between reps. |
Tuesday Dec 25 |
| Note | |
| slept:8.0 (rest day) |
| Ho, ho, ho. I had a nice time visiting in Chico then went to Millbrae to see Terry in the late evening. |
Monday Dec 24 |
| Running - Trail / Grass (some terrain) 34:40 [12] 3.65 mi (9:29 / mi) +200m 5:03 / km | |
| ahr:137 max:159 slept:8.0 shoes: Brooks Cascadia (gray) |
| I went with mom, Paul, Franz and Kelsey to Bidwell Park, a beautiful city park in Chico and one of the biggest city parks in the country. They walked while I ran. After about 3.5 minutes, my left, medial hamstring tendon was twinging and quite painful. I took a few minutes to stretch vigorously, and my leg felt fine for the rest of the run--I hope I can repeat this feat if/when it flares up in the future. |
Sunday Dec 23 |
| Note | |
| slept:8.0 (rest day) |
| Driving to California with mom for Christmas. My legs were pretty stiff from yesterday's run. |
Saturday Dec 22 |
| Orienteering 25:00 [12]*** 3.6 km (6:57 / km) +10m 6:51 / km | |
| ahr:124 max:138 17c slept:2.5 shoes: Brooks Adrenaline - 1 |
| With Maddy, I jogged a fairly easy practice course at Magnuson Park, one I sketched with the primary design goal of keeping my feet dry. It more or less worked, except for some dampness going through a couple stretches of rough grass.
A few times, I noticed myself not paying attention to what would come next, and I focused harder to correct. It felt like work to follow the map, even on such an easy course, which means it was probably good training. |
| Running - Road / Track (gravel and pavement) 1:51:30 [2] 15.87 mi (7:01 / mi) +5m 4:22 / km | |
| ahr:152 max:161 shoes: Brooks Adrenaline - 1 |
| Ran half of the Pigtails Flat Ass 50k, just the "back" part of the out and back course, from Landsburg to Renton along the Cedar River Rail Trail, which meant a nice, gradual 450 feet elevation loss. I wanted to make this a brisk, upper-aerobic training run (yet sub-marathon-pace), but I felt good and found myself going too fast again and again, with my heart rate climbing into the mid-to-upper 150s, after which I would purposely slow down. It was hard to stay slowed down, though, on such a nice downhill grade, and my stride rate and heart rate seemed to gravitate toward about 87 and 156 per minute, respectively.
The weather was fairly poor, with the temperature in the upper 30s and steady rain for most of the run. I thought I would get too warm with my fleece hat and EMS Thunderhead Stretch jacket, but I was quite comfortable and never felt the urge to take anything off (except my wet windpants, but I didn't bother). I stopped for a total of about 4:20 (0:20, 0:30 and 3:30) for refreshments and a restroom break, so my actual time out was 1:55:50.
My legs felt quite good for about the first hour: supple and snappy with essentially no hamstring pain. They started to feel generally tighter after the hour mark, and at 1:25 both hamstrings began to tie up. I took this as a sign that my driving muscles were tiring and I was overstriding to compensate. It seemed to help (after a couple of minutes) to focus on keeping my stride low and short, and I ran the last few miles in around 7:15 pace and felt very forward and powerful (yet tired) for the last bit. When I saw that the finish was coming up, I got a little too excited and ran about 6:40 pace for a minute, which shot my heart rate up to 160 until I noticed and eased off.
I had a little pain behind my left knee, which came and went pretty quickly around 1:30, I think. Otherwise, I had no injuries or acute sorenesses. |
Friday Dec 21 |
| Note | |
| slept:7.5 (rest day) |
| My quads are sore today from yesterday's uphill and (especially) downhill running. I meant to go for a short recovery run, but I ended up doing it early Saturday morning. |
Thursday Dec 20 |
| Running - Trail / Grass (trail) 1:26:25 [123]* 8.0 mi (10:48 / mi) +680m 5:19 / km | |
| ahr:145 max:166 slept:7.4 shoes: Brooks Cascadia (gray) |
| I went for a night trail run at Tiger Mtn. including some forest running (logged separately). My legs felt somewhat tired at first but got a bit better after I warmed up. There was a bit of snow above ~1200 feet, which was really pretty. I spent a few minutes running with my headlamp off by the light of the 3/4 full moon which illuminated bits of trail segmented by tree shadows. I ran a couple of harder intervals (4:43 +105m and 5:20 +100m) while going up West Tiger 3 Trail, which I took only up to about 1900-2000 feet, where the small trail cut over to Section Line Trail, which was a hair-raising descent in places, with the snow-covered, rocky and steep pitches. I ran with a pack with water, extra clothes, an extra headlamp and a bit of food. My quads felt really fatigued at the end from all the steep and/or quick downhill running. |
| Running - Terrain 15:00 [12]** 0.8 km (18:45 / km) +10m 17:39 / km | |
| ahr:134 max:155 shoes: Brooks Cascadia (gray) |
| Some running in the forest, through the supposedly white or slow-run undergrowth flattish area just SE of the Bus Trail. I guess some of the windstorms in recent years must have taken their toll on this part of the forest, because I did more climbing over blown down trees than I did running (so I got my upper-body workout in). I ran generally NE, parallel to the trail, and most of the trees had fallen NW across my path. The soft forest floor and big ferns made it possible to jump over only the lowest and smallest of logs. |
Wednesday Dec 19 |
| Orienteering 25:00 [12]*** 2.08 km (12:00 / km) +80m 10:04 / km | |
| slept:7.5 shoes: Brooks Adrenaline - 1 |
| Stints of walking and jogging while doing fieldwork. |
| Walking 18:40 [1] 1.33 mi (14:00 / mi) +12m 8:28 / km | |
| shoes: Brooks Adrenaline - 1 |
| Walking with my bags from the gate at SeaTac Airport back to my car. |
Tuesday Dec 18 |
| Orienteering 34:15 [2]*** 3.42 km (10:00 / km) +55m 9:15 / km | |
| 9c slept:7.0 shoes: Brooks Adrenaline - 1 |
| Ran easy through part of a course at Camp Clement while course/map consulting. It was fun terrain. My time out included some short pauses to check out the map and control placements. I'm guessing about the distance. |
| Orienteering 18:40 [12]*** 2.33 km (8:00 / km) +30m 7:31 / km | |
| ahr:121 max:143 5c shoes: Brooks Adrenaline - 1 |
| Bits of running while mapping and vetting. |
Monday Dec 17 |
| Walking 13:00 [1] 1.0 mi (13:00 / mi) +25m 7:30 / km | |
| slept:3.0 shoes: Brooks Adrenaline - 1 |
| Brisk walk from the car to SeaTac Airport terminal to fly to Texas. |
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| C • DDR 2 |
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| C • texas? 1 |
Sunday Dec 16 |
| Running - Trail / Grass (some road & terrain, too) 1:45:00 [12]* 9.13 mi (11:30 / mi) +310m 6:28 / km | |
| ahr:125 max:152 slept:7.4 shoes: Brooks Adrenaline - 1 |
| Went for an easy run with Maddy to scout terrain for next BEAST season at a top secret location, which I think will be a good one, if I can get permission for it. Maddy isn't used to running so far, so we took some walking breaks (and lots of little sniffing stops). At least she got to haze some squirrels and rabbits--to the extent possible while on a leash dragging me behind.
My legs are fatigued from training, so it felt good to run easy and not care about the pace today. |
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| C • when are you going to Cal s... 5 |
Saturday Dec 15 |
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| Event: Valley Forge Battle to the End O' Marathon
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| Running - Road / Track warm up/down (road) 17:00 [2] 2.06 mi (8:15 / mi) +35m 4:52 / km | |
| ahr:137 max:160 slept:7.8 shoes: Brooks Adrenaline - 1 |
| Running with Maddy around the neighborhood, then with my duffel bag from the car to the start of the orienteering. I'm guessing about the distance. |
| Orienteering race 25:55 [34]*** 5.2 km (4:59 / km) +90m 4:35 / km | |
| ahr:164 max:175 14c shoes: Brooks Adrenaline - 1 |
| Winter Series race #4 at UW Campus. I had a pretty good, well-paced run. I intended to run it as a threshold workout, but I couldn't bear the thought of Bill, Nikolay, James or Glenn beating me because I took it easy, so I pushed fairly hard, maybe 95% speed. I had one significant error, which was a 10-15 second hesitation on control 12, but otherwise I had a pretty clean run and chose pretty efficient routes (with the likely exception of 5 to 6, where I went North of the Art Building, rather than through the quad). My hamstrings were sort of sore, but racing didn't seem to make them worse. |
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| C • 5-6, 11-12 9 |
| Running - Road / Track warm up/down (road, with duffel) 6:40 [23] 0.75 mi (8:52 / mi) +50m 4:35 / km | |
| ahr:149 max:164 shoes: Brooks Adrenaline - 1 |
| Ran from the O meet site back to where I parked my car. |
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|
UW - Splits |
Friday Dec 14 |
| Running - Road / Track 23:00 [1] 2.0 mi (11:30 / mi) +25m 6:53 / km | |
| ahr:107 max:120 slept:8.0 shoes: Brooks Adrenaline - 1 |
| Very easy jog with Maddy to Good Shepherd, around there a while, and back. My right hamstring is sore today, which is sort of nice, because now my left hamstring pain just seems like workout soreness rather than a nagging injury. |
Thursday Dec 13 |
| Running - Trail / Grass (some road, too) 36:20 [2] 4.9 mi (7:24 / mi) +45m 4:29 / km | |
| ahr:143 max:160 slept:8.2 shoes: Brooks Adrenaline - 1 |
| Ran to Green Lake, around and back with Maddy. She got a bit freaked out by all the people around the lake, but she seemed to feel more at ease toward the end of the run. |
| Running - Road / Track (some grass, too) 27:28 [23] 3.7 mi (7:25 / mi) +55m 4:25 / km | |
| ahr:152 max:164 shoes: Brooks Adrenaline - 1 |
| Ran with a backpack from Mountlake Terrace to Jim's house for the COC meeting, which was fun but probably not quite as fun as the holiday party I missed in order to attend. My left hamstring felt somewhat tight and sore toward the end of the run. |
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| C • COC meeting 3 |
| Running - Road / Track 53:26 [12] 5.75 mi (9:16 / mi) +95m 5:30 / km | |
| ahr:134 max:161 shoes: Brooks Adrenaline - 1 |
| Ran from Jim's back to where I parked in Mountlake Terrace, adding some extra distance and doing some form drills and leg exercises during the run. |
| Calisthenics / Dance (form drills) 5:05 [5] 0.45 mi (11:17 / mi) | |
| ahr:140 max:160 shoes: Brooks Adrenaline - 1 |
| Lots of skip-bounding: 50 steps, 40, 30, 20, 10, with other form drills (backwards running, straight leg toe-bounding, grapevine, high knees, butt kicks, fast feet=>200 little steps in 39 sec.) and segments of recovery jogging in between. |
| Strength / Weights (body weight exercises) 7:14 [2] +45m | |
| shoes: Brooks Adrenaline - 1 |
| 3 x 20 Cotner dips each leg (alternating sets: L, R, ...) 2 x 25 double-leg bench jumps. 10x bar dips (triceps) on bench; 10x push-ups on bench. My right triceps muscles hurt some during the bar/bench dips, which is why I only did 10. |
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| C • Cotner dips 4 |
Wednesday Dec 12 |
| Running - Trail / Grass (some road, too) 35:00 [12] 3.85 mi (9:05 / mi) +115m 5:10 / km | |
| max:140 slept:7.7 shoes: Brooks Adrenaline - 1 |
| Easy jog with Maddy to Woodland Park, around the last 2.3 miles of the cross country course, and back. I felt fine, and I'm not as sore today as I thought I would be, barely at all, actually. My left, medial hamstring tendon is a bit sore from the hamstring curls yesterday, but it's not substantially worse than it often is after a moderate or heavy day of training. I left my watch running during potty and sniffing stops, and the total time out, including stops, was 41 minutes (not counting the side trip to the off-leash area, where Maddy hung out and I spent a few minutes stretching.) |
Tuesday Dec 11 |
| Orienteering 24:00 [2]*** 3.95 km (6:05 / km) +33m 5:50 / km | |
| ahr:143 max:157 20c slept:6.6 shoes: Brooks Adrenaline - 1 |
| I sketched an orienteering course on a map of Magnuson Park, then ran it. My legs felt pretty good. I had to remind myself to look ahead, and I did a couple of legs by memory toward the end, in order to practice. |
| Running - Road / Track warm up/down 10:26 [234] 1.7 mi (6:08 / mi) +14m 3:43 / km | |
| ahr:154 max:168 shoes: Brooks Adrenaline - 1 |
| Brisk run from my car to Meadowbrook Community Center for weight training. |
| Strength / Weights 50:00 [12] | |
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| Upper and lower body weights in the Fitness Room at Meadowbrook, after I got over the unsurprising fact that there was no total hip machine. The required 1.5 hour class consisted of me walking in the room and the instructor staying (more or less), "you look like you know what you're doing; you're a runner and your quads are stacked; you're approved."
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| C • what were you approved for? 2 |
| Running - Road / Track warm up/down (road) 17:25 [2] 1.7 mi (10:14 / mi) +97m 5:24 / km | |
| ahr:138 max:150 shoes: Brooks Adrenaline - 1 |
| Jog back to car from Meadowbrook. |
Monday Dec 10 |
| Note | |
| slept:9.5 (rest day) |
| Planned day off. My legs are a bit sore and tight today, but not much. |
Sunday Dec 9 |
| Running - Trail / Grass (some road, too) 1:45:50 [2] 12.9 mi (8:12 / mi) +245m 4:49 / km | |
| ahr:139 max:151 slept:5.8 shoes: Brooks Cascadia (gray) |
| I ran from the office, along the BGT to 36th, South to the Center for Urban Horticulture, through the East campus fill, along the water, across the bridge, along the waterfront trail to Foster Island, to the South end of the Arboretum along Azalea Way, back along the West side of the Arboretum, North through campus, along 17th to Ravenna Park, down through the park, up 57th and 60th to 35th, then to finish. Route
The belly (middle) of my left hamstring felt somewhat tender for about the first 40 minutes, but it felt pretty good toward the end of the run. My legs felt pretty zippy toward the end but then were tired up the final hill. |
Saturday Dec 8 |
| Running - Trail / Grass 1:00:19 [12] 6.7 mi (9:00 / mi) +370m 4:46 / km | |
| ahr:137 max:160 slept:9.3 shoes: Brooks Cascadia (lime green!) |
| Ran in St. Edward State Park on a clear, cold evening, starting a bit before sunset. Since the World O Champs in Czech Republic next summer will be hilly, I did an extra lap up and down the hill. I felt pretty good, except for a bit of pain/tightness in my left hamstring, which seemed to improve after stretching. I did 4 x 30 uphill strides, which I've logged separately.
Sleep time includes an ~2 hour nap in the afternoon. Ramping up my training makes me tired. |
| Running - Trail / Grass hills (trail) 1:16 [5] 0.18 mi (7:00 / mi) +45m 2:27 / km | |
| ahr:153 max:167 shoes: Brooks Cascadia (lime green!) |
| 4 x 30 fast strides on uphill trails. I didn't worry about speed, just stride frequency. Times were 18.7, 19.0, 18.8, 19.5. My left hamstring hurt a bit after the first set (of 3). I was going to do two more, but I noticed the hamstring on the fourth one, so I opted to lay off in order to save myself for my longer run tomorrow and weights on Tuesday. |
Friday Dec 7 |
| Running - Road / Track (some grass, too) 43:20 [12] +55m | |
| ahr:123 max:149 slept:9.0 shoes: Brooks Adrenaline - 1 |
| Easy running around Magnuson Park, with several minutes of stretching in the middle of the run and at the end. My left knee/hamstring hurt some, and I was somewhat sore and stiff from yesterday, but otherwise I felt fine. |
Thursday Dec 6 |
| Running - Road / Track (vetting) 53:00 [2]* 6.24 mi (8:30 / mi) +170m 4:52 / km | |
| ahr:136 max:159 21c slept:7.1 shoes: Brooks Trance 5 - 1 |
| Running around downtown vetting controls for Street Scramble at the Market. I was out for about 1:40 and spent half that time stopped, mostly in short stops at or near controls. The distance/pace is a guess. My legs mostly felt pretty good, but I could feel my upper legs tiring near the end. Maybe I'm running a bit too much with my hamstrings, or maybe it's just the feeling of being in less than good shape. |
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| C • Too much 5 |
| Cycling (mtb roads and trails) 1:07:20 [2] 13.0 mi (5:10 / mi) +275m 3:01 / km | |
| ahr:138 max:158 shoes: Nike ACG cycling shoes |
| Rode the first loop (more or less) of Fall BEAST at Lake Youngs to pick up streamers from the race. I stayed on the trails whenever there was a choice. The course was still muddy in many places, but most of it had dried out substantially from the record-breaking rainstorm of last weekend. My calves, especially the left one, were temporarily tired and a bit crampy after climbing the hill from B9. |
| Running - Trail / Grass 20:00 [2]* 2.22 mi (9:00 / mi) +95m 4:56 / km | |
| ahr:130 max:149 3c shoes: Brooks Cascadia (gray) |
| Running while picking up streamers at Cedar Mtn. and vicinity from Fall BEAST. |
Wednesday Dec 5 |
| Note | |
| slept:8.5 weight:164lbs |
| |
| Running - Road / Track (vetting) 38:00 [123]* 4.75 mi (7:59 / mi) +75m 4:44 / km | |
| ahr:140 max:167 11c shoes: Brooks Cascadia (gray) |
| Running in Uptown and downtown while vetting the 11 northwestern controls for Street Scramble at the Market. |
| Strength / Weights (body weight exercises) 20:00 [1] | |
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| Did some leg and other exercises: rolling on the insides and outsides of my feet; lying down hip ad/abduction, flexion, extension; leg raises for abs and quads; crunches; back extension; maybe a few other things; I don't remember. |
Sunday Dec 2 |
| Orienteering (control pick-up) 1:21:00 [2]** 7.1 km (11:25 / km) +325m 9:17 / km | |
| ahr:142 max:158 13c slept:0.3 shoes: Brooks Cascadia (gray) |
| Running trails and a bit of off trail at Cedar Mtn. and vicinity to pick up controls after Fall BEAST. I hadn't done a good job of eating and drinking throughout the day, so I got a bit hypoglycemic (faint, anyway) after about halfway through the run. I was quite mentally tired from a tough last few days and a sleepless night (on top of a short sleep the night before). |
Saturday Dec 1 |
| Orienteering (control setting / vetting) 1:20:00 [12]*** 6.7 km (11:56 / km) +195m 10:25 / km | |
| ahr:123 max:162 49c slept:4.5 shoes: Brooks Cascadia (gray) |
| Running while control setting and vetting at Hamlin Park for WIOL race #3. |