Training Archive: eboneIn the 31 days ending 2008-01-31:
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| 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 | H | ||||||||||||||||||||||||||||||||||||||||||||||||||||
Thursday Jan 31 | ||
| Note | |
| slept:9.0 | ||
| 10.5 hours of intermittent sleep, so I'm calling it 9. | ||
| Running - Road / Track (some trail, too) 1:02:44 [2]7.75 mi (8:06 / mi) +75m 4:53 / km | |
| ahr:142 max:158 slept:9.0 shoes: Brooks Cascadia (gray) | ||
| I ran to Ravenna Park, did some form drills, ran 3 x 1.04 km, jogged a little, ran 9 x ~78m hills +12m, then ran back to the office. It was a good workout, and my legs were moderately tired at the end. | ||
| Calisthenics / Dance warm up/down (form drills) 9:26 | |
| ahr:127 max:148 shoes: Brooks Cascadia (gray) | ||
| Lots of form drills before threshold runs. | ||
| Running - Trail / Grass tempo (trail) 12:15 [3]1.94 mi (6:18 / mi) +42m 3:41 / km | |
| ahr:155 max:167 shoes: Brooks Cascadia (gray) | ||
| 3 x 1.04 km threshold runs up and down the Ravenna Ravine trail. My legs felt fine. Times, avg/max/1min-recovery heart rates:
4:19 up 154/163/109, 3:43 down 154/167/109, 4:13 up 158/166/112 | ||
| Running - Trail / Grass hills (trail) 2:40 [5]0.44 mi (6:03 / mi) +108m 2:08 / km | |
| max:167 shoes: Brooks Cascadia (gray) | ||
| 9 x ~78m hills, with ~12m of climb each. I felt pretty good after getting warmed up with the first few reps, but my legs started to buckle on the last two, so I guess the workout was about the right length.
Times, max heart rates, and recovery times: 21.0 159 54, 18.1 162 46, 17.6 164 1:48, 17.1 159 52, 17.2 163 47, 18.1 164 1:45, 16.7 160 52, 17.5 164 56, 16.8 167 | ||
| Strength / Weights (body weight exercises) 38:00 | |
| ahr:106 max:148 | ||
| I did my strength workout in the hangar at the office, including upper body, core, and leg exercises. I did 20 lunge steps, which made me sore for the ensuing few days. | ||
Wednesday Jan 30 | ||
| Walking 25:00 [1]1.67 mi (14:59 / mi) +40m 8:40 / km | |
| slept:8.8 shoes: Brooks Adrenaline - 1 | ||
| I went for a walk with mom, then did some control scouting. Maybe 25 minutes of the few hours were logable intensity. | ||
Tuesday Jan 29 | ||
| Running - Road / Track (mostly road) 1:13:10 [2]9.2 mi (7:57 / mi) +205m 4:37 / km | |
| ahr:133 max:150 slept:5.9 shoes: Brooks Adrenaline - 1 | ||
| I arrived back in Seattle today after a nice visit with Terry in Millbrae. Mom picked me up at the airport (thanks, Mom!), so I had time to go for an evening run without finishing too late and throwing off my sleep schedule. I ran West past Aurora Ave and back: route. My legs felt tired, achy in a few places (including my right knee that I twinged skating yesterday) and pretty flat. I was planning to do a few short, hard hill runs, but I noticed that my legs still felt bad after half an hour of running, thought about how easy it is to overdo it and get injured or burned out, and decided to abandon the hills, along with the 20 minutes of biking and leg strength exercises. My legs started to feel noticeably better after about 50 minutes of running. | ||
| Walking (walk-jog) 9:00 [1]0.8 mi (11:15 / mi) +20m 6:29 / km | |
| ahr:109 max:119 shoes: Brooks Adrenaline - 1 | ||
| Walk-jog to the store and back for groceries. | ||
| Strength / Weights (body weight exercises) 8:00 [1] | |
| Dips, push-ups, abs. | ||
Monday Jan 28 | ||
| Roller-skating (lesson) 22:00 [1] | |
| slept:7.5 | ||
| Roller skating lesson with Terry at the Redwood City Roller Rink. I felt less skillful today than in the last two weeks' sessions. My leg muscles fatigued easily and I felt a little less coordinated. It was a good strength workout, as usual. We spent a little more time skating and a little less time standing than usual. I twinged my hip adductor tendons (as somewhat frequently happens when I exert strenuously) when I started the scissors maneuver, but they didn't seem to get any worse. I fell once in a way that hurt my right knee a bit from the pressure of arresting my fall; it hurt under the right patella.
This was my off day, so I guess I cheated by skating, but at least I didn't run or do any other organized training. | ||
Sunday Jan 27 | ||
| Walking (hiking) 12:00 [1]** 0.67 mi (17:55 / mi) +100m 7:36 / km | |
| 1c slept:8.5 shoes: Brooks Adrenaline - 1 | ||
| Walking (higher intensity parts) while control scouting and mapping with Vladimir in the Marin Headlands for San Francisco Night & Day Challenge. It was mild, with a little intermittent rain, but the wind was fierce on the ridge tops. Our whole outing took nearly three hours and involved about 500m of climb. | ||
| Running - Trail / Grass (trail) 28:06 | |
| ahr:112 max:134 2c shoes: Brooks Adrenaline - 1 | ||
| Running while SFND control scouting in Marin. | ||
| Strength / Weights (body weight exercises) 6:00 [1] | |
| Core exercises and push-ups while waiting for BART from San Francisco to Millbrae. | ||
Saturday Jan 26 | ||
| Walking (hiking) 4:00 [1]0.2 mi (19:58 / mi) +50m 7:00 / km | |
| shoes: Brooks Adrenaline - 1 | ||
| I took a rest day today, but Terry and I went for a short walk in Acalanes Ridge Open Space just before sunset. The steep uphill stints passed the training threshold. | ||
Friday Jan 25 | ||
| Running - Road / Track (road) 50:57 [2]6.6 mi (7:43 / mi) +155m 4:28 / km | |
| ahr:140 slept:6.9 shoes: Brooks Adrenaline - 1 | ||
| Ran up Murchison/Frontera, down Millbrae Ave to the post office, back up the hill at threshold intensity, then down the Sawyer Camp Trail, where I did 4 x 50 fast strides. I logged the threshold running and strides separately. It was a very, very rainy day, and I was soaked at the end of the run. I felt pretty good, except for a bit of pain again in the left side of my chest, some tightness in my hamstrings, and some sharp pangs in my right arch toward the end of the run. | ||
| Running - Road / Track intervals (road) 1:58 [5]0.44 mi (4:30 / mi) +10m 2:37 / km | |
| max:164 shoes: Brooks Adrenaline - 1 | ||
| 4 x 50 fast strides, with 1:30 jogging recovery between reps. Times were 29-30 seconds each, and the third one was significantly uphill. | ||
| Running - Road / Track tempo (road, some woodchips) 14:53 [3]2.0 mi (7:25 / mi) +175m 3:38 / km | |
| ahr:162 max:166 shoes: Brooks Adrenaline - 1 | ||
| Harder running from the flatter Spur Trail up the hill on Murchison, then up Frontera and over the roller-coaster hills to Madera. I could feel that I started up the hill too fast, but I eased off and found a comfortably fast pace. | ||
| Calisthenics / Dance (calisthenics) 5:00 [1] | |
| Jumping jacks, running in place, skipping, and slow-motion form drills to warm up for strength training. | ||
| Strength / Weights (body weight exercises) 21:45 [1] | |
| Core, and some arm and leg exercises, including lunges (16 steps). No hamstring work, since they were a bit touchy today. | ||
Thursday Jan 24 | ||
| Running - Road / Track (road) 14:31 [2]2.0 mi (7:16 / mi) +5m 4:28 / km | |
| ahr:131 max:160 slept:8.0 shoes: Brooks Adrenaline - 1 | ||
| Ran down to the service station to meet Terry for a run and walk back. | ||
| Running - Road / Track 12:30 [1]1.1 mi (11:22 / mi) +30m 6:31 / km | |
| ahr:111 max:123 shoes: Brooks Adrenaline - 1 | ||
| Jogging the flatter part of the way home with Terry. | ||
| Walking 15:25 | |
| ahr:98 max:106 shoes: Brooks Adrenaline - 1 | ||
| Walking up Murchison with Terry. | ||
Wednesday Jan 23 | ||
| Running - Road / Track (road) 12:48 [2]1.61 mi (7:56 / mi) +5m 4:54 / km | |
| ahr:132 max:146 slept:8.5 shoes: Brooks Adrenaline - 1 | ||
| Ran down to Millbrae BART to meet Terry to go roller skating. | ||
| Roller-skating (lesson) 17:00 [1] | |
| Roller skating lesson with Terry. Practiced lots of scissors and spiral--good strength work, especially for the hip muscles. I was tired from the weekend and somewhat less coordinated than last week. | ||
| Running - Road / Track (road) 16:57 [1]1.61 mi (10:32 / mi) +25m 6:14 / km | |
| ahr:112 max:128 shoes: Brooks Adrenaline - 1 | ||
| Jogging around the neighborhood, mostly in small circles, which looked totally silly, so it's a good thing it was night time and dark out. This was in order to practice leaning, falling and catching myself, and it is another exercise suggested by Tom Cotner. I also did a couple form drills, including running backwards. | ||
| Strength / Weights (body weight exercises) 15:30 | |
| ahr:92 max:132 | ||
| Strength workout, including core, arms, and a few leg exercises (but not many, since I already roller skated and am tired from the weekend). I remembered to do lunges: just 10 steps. | ||
Tuesday Jan 22 | ||
| Note | |
| slept:10.0 (rest day) | ||
| Sleep is a guestimate; I'm pretty sure it was a good, long night's sleep, but I don't remember how many hours. | ||
Monday Jan 21 | ||
| Orienteering (score-O) 1:50:00 | |
| ahr:131 max:160 47c slept:8.5 shoes: Brooks Adrenaline - 1 | ||
| Scavenger Score-O at Anza-Borrego Desert: punch for the first hour and pick up controls for the second. I mostly ran pretty easy, although when pick-up began, I hit the jackpot and collected 11 controls and stands to carry while I ran. My total session time was 2:13, but that includes several minutes of planning time and lots of little stops to pick up controls, etc. It felt good to run easy. | ||
Sunday Jan 20 | ||
| Running - Trail / Grass warm up/down (dirt road) 11:06 | |
| ahr:126 max:147 slept:9.4 shoes: VJ Twister (US size 10.5) - 3 | ||
| Warm-up before orienteering. | ||
| Orienteering race (classic distance) 59:36 | |
| ahr:158 max:170 spiked:14/16c shoes: VJ Twister (US size 10.5) - 3 | ||
| Day 2 blue course at Anza-Borrego Desert A meet. I had a pretty good run, with just 2-3 minutes of lost time. I started out fast but comfortable and pushed the pace when the navigation (which was easier today) allowed. I did a much better job of maintaining map contact and staying focused on the navigation. It felt good to run really aggressively for the last couple controls. I narrowly won today, with Mike Smith and Patrick Goeres just behind me. | ||
| Running - Trail / Grass (dirt road) 13:40 | |
| ahr:120 max:133 shoes: Brooks Adrenaline - 1 | ||
| Easy jog to the start of the Maze-O to watch and take pictures. | ||
| Orienteering (control pick-up) 17:00 | |
| ahr:117 max:134 5c shoes: Brooks Adrenaline - 1 | ||
| I picked up e-punch boxes on the way back from watching the Maze-O. | ||
Saturday Jan 19 | ||
| Event: Anza Borrego Desert O-Fest | ||
| Running - Trail / Grass warm up/down (dirt road) 9:11 | |
| ahr:113 max:136 slept:7.5 shoes: VJ Twister (US size 10.5) - 3 | ||
| Warm-up run before orienteering. My logged sleep time is a guess. I slept a bunch in the car, since Gavin Wyatt-Mair drove the whole way from the Bay Area, then I got a few hours of sleep after 4 a.m., once we set up camp. | ||
| Orienteering race (classic distance) 1:16:39 | |
| ahr:155 max:168 spiked:12/18c shoes: VJ Twister (US size 10.5) - 3 | ||
| Anza-Borrego Desert A meet: blue day 1. I ran moderately hard and decently cleanly for the first half, but I let my mind wander later in the course and had some big mistakes for a poor finish. My total lost time was probably in the 6-10 minute range. Other runners had problems, too, so it ended up not looking like as poor a run as it was.
I think I allowed my somewhat relaxed approach to the race (that I wasn't going to push very hard) affect my technical performance. It's hard to run less aggressively but still concentrate 100% on the navigation. I had trouble getting my heart rate up much, maybe because I was still tired from Wednesday's intervals and leg strength work or maybe because I wasn't fully warmed up. | ||
| Running - Trail / Grass warm up/down (dirt road) 10:26 | |
| ahr:110 max:126 shoes: Brooks Adrenaline - 1 | ||
| Warm-down jog after orienteering. | ||
| Running - Trail / Grass warm up/down 11:42 | |
| ahr:134 max:160 shoes: VJ Twister (US size 10.5) - 3 | ||
| Warm-up run before the sprint at Anza-Borrego. I worked at the start and started last. | ||
| Orienteering race (sprint) 16:41 | |
| ahr:168 max:173 spiked:7/14c | ||
| US Team fundraiser sprint at Anza-Borrego. I pushed hard. I made several small mistakes throughout the race, plus a big one (~1:20) near the end, when I attempted to go to #13 before visiting #12 (thought I was at 12 when I was at 11). I barely ever make this type of mistake, so it's disturbing and frustrating when it happens. At least I figured it out rather than skipping #12 altogether. Total lost time was 2:20-2:30 -- ugh! At least that means my fitness is okay right now, since a time in the low 14's would've been just fine, versus Morten Bostrom at 13:35. | ||
| Running - Trail / Grass warm up/down 14:37 | |
| ahr:117 max:130 shoes: Brooks Adrenaline - 1 | ||
| Warm-down jog after the sprint. | ||
Sprint - Splits | ||
Friday Jan 18 | ||
| Running - Road / Track (some trail, too) 25:24 [2]3.5 mi (7:16 / mi) +115m 4:05 / km | |
| ahr:143 max:156 slept:7.0 shoes: Brooks Adrenaline - 1 | ||
| I went for a brisk run out the Sawyer Camp Trail N. extension, past Larkspur to where the service road goes under the trail, and back. My right intercostal muscles still hurt slightly. The pain in the left side of my chest came and went, but it hurt quite a bit when I was running fast down Conejo at the end. Maybe one of the ligaments that holds my organs in place is strained. | ||
Thursday Jan 17 | ||
| Running - Road / Track (some trail, too) 58:50 | |
| ahr:119 max:133 slept:9.1 shoes: Brooks Adrenaline - 1 | ||
| Ran part way out the N. Sawyer Camp Trail extension and back, taking it very easy and reading the day 2 Red course from Boggs Mtn. as I ran. My left hamstring was pretty sore and clinchy to start out with, but it felt better after about 15 minutes of jogging.
After about 4 minutes of the run, I noticed a bit of pain just below my right pectoral muscle. It's the pain that started during my first lap at the Bridle Trails 50k relay and has come back in each run I've done since. It subsided shortly after it began. I also have some soreness on the right side of my ribcage, probably from yesterday's strength training. | ||
Wednesday Jan 16 | ||
| Running - Trail / Grass warm up/down (some road, too) 37:35 [2]4.3 mi (8:44 / mi) +225m 4:40 / km | |
| ahr:139 slept:11.0 shoes: Brooks Adrenaline - 1 | ||
| Warm-up and down for hill intervals at Mills Canyon. | ||
| Running - Trail / Grass intervals (trail) 4:00 [5]0.76 mi (5:15 / mi) +65m 2:35 / km | |
| max:168 shoes: Brooks Adrenaline - 1 | ||
| 4 sets of 3 x 34 fast strides (18.7-21.7 sec.) during about 1.5 laps at Mills Canyon. 9 of the 12 intervals were uphill and the other three were flat or downhill. I took 40-50 seconds rest between reps and another 40-60 seconds between sets. The workout felt pretty good, and my legs felt pretty zippy down the hills, where I reached a stride frequency of 105-110 (versus 95-100 on the uphills). | ||
| Roller-skating (lesson) 20:00 [1] | |
| Hour-long skating lesson with Terry at Redwood City Roller Rink. A bunch of the time was spent either standing still and listening to instructions or moving in a non-strenuous way, but many of the drills were great leg, hip and core strength training. | ||
| Running - Road / Track warm up/down (road) 14:20 [2]1.81 mi (7:54 / mi) +65m 4:26 / km | |
| ahr:129 max:148 shoes: Brooks Adrenaline - 1 | ||
| Running around the neighborhood to warm-up for strength training. | ||
| Strength / Weights (mostly body weight) 36:28 [1] | |
| ahr:100 max:145 | ||
| Strength workout, mostly in the back yard. Some arms and core, but lots of leg stuff: Cotner dips, one-leg squats, bench/step jumping, hip exercises, etc. | ||
Tuesday Jan 15 | ||
| Walking (with luggage) 30:00 | |
| slept:3.0 shoes: Brooks Adrenaline - 1 | ||
| Toting my luggage around--to the bus, in the terminal, to and from BART, etc--on the way to California. It was a good strength workout. | ||
Monday Jan 14 | ||
| Note | |
| slept:6.8 | ||
| Off to scout potential O map area at LT Murray today. | ||
| Note | |
| I forgot that LT Murray is closed to the public right now, so the elk can winter undisturbed in the foothills. It's just as well, because a blizzard swept in today. It wasn't too bad for most of the way out, but steady snow and blasts of wind were coming forth as I approached and passed by Cle Elum.
After finding the locked gates and winter closure signs, as I was about to get back on I-90, I saw a man with a minivan who had spun out and had ended up a bit down the slope off the shoulder. I pulled off to the side of the entrance ramp and walked over to ask whether he needed help. He looked to be in his mid-20s and said he had plenty of gas and a cell phone. However, he didn't appear to have warm clothing or much of an idea how to deal with his situation. Maybe he was shaken up by having slid off the freeway backwards at high speed. I asked if he had AAA, and he did, so I suggested (to his apparent surprise) that he call them, because--you know--that's what it's for. I was satisfied that he would get help, so I started walking back to my car, before deciding to go back and mention that he should tell them what position his car was in, so that they could send an appropriately equipped rescue truck (maybe that's obvious, but he did seem a bit dazed). When I returned, he said that his phone was out of juice. I offered mine. I figured it might be a while before they made it out to help him, so I decided it would be worth trying to extract the car ourselves. While he talked to AAA, I started digging with a bucket he had in the car. While I dug, a state patrol officer came and wrote the poor guy a ticket. After about 15 minutes, I had cleared a lane in front of the car. I pushed the front of the car while he cranked the steering wheel all the way over and feathered the gas. The wheels spun, but we were able to rock the car into the cleared track and back onto the shoulder, still facing the wrong way. I had him back up about 150m until he could turn and back up onto the on-ramp to turn around, and he was back on his way. I thought I had had my excitement for the day until I hit a near white out on the way down from Snoqualmie Pass, after I'd already taken off the chains at the chain-off area. The snow on the freeway extended all the way to I-405. I fish-tailed a few times but kept it on the road and managed not to hit or be hit by anyone. Anyway, the snow clearing was a good arm and core strength workout. | ||
| C • AAA 6 | ||
| Strength / Weights (snow removal) 15:00 [2] | |
| Used a big bucket. | ||
Sunday Jan 13 | ||
| Note | |
| slept:7.5 | ||
| I'll log some very easy running and biking I did in the afternoon and night. It was a beautiful, spring-like day in Seattle. | ||
| Running - Trail / Grass 39:00 [1]* 3.25 mi (11:59 / mi) +80m 6:56 / km | |
| ahr:102 max:152 shoes: Brooks Adrenaline - 1 | ||
| Easy recovery jog in the Arboretum. | ||
| Cycling (mtb road) 37:20 [1]5.6 mi (6:40 / mi) +150m 3:49 / km | |
| ahr:108 max:123 shoes: Nike ACG cycling shoes | ||
| Very easy ride around the neighborhood. North, East then South, down to BGT, up 100th and SP Way. | ||
Saturday Jan 12 | ||
| Event: Bridal Trails 50k | ||
| Running - Trail / Grass warm up/down 3:00 [1]0.21 mi (14:00 / mi) | |
| ahr:112 max:122 slept:6.2 shoes: VJ Twister (US size 10.5) - 2 | ||
| Micro-warm-up (including some running/jumping in place) before running the first lap of the Bridle Trails 50k relay, in which I teamed up with Glenn and Alex. | ||
| Running - Trail / Grass race (trail) 31:29 | |
| ahr:169 max:174 shoes: VJ Twister (US size 10.5) - 2 | ||
| I ran the first lap (1/6) of the 50k. My legs didn't feel good while warming up or earlier in the day, but they felt okay after I got maybe 1/3 to 1/2 of the way into the run. I went out somewhat too fast but recovered eventually. The trails were muddy, but the mud wasn't too deep. | ||
| C • logging advice 2 | ||
| Running - Trail / Grass warm up/down 26:50 | |
| ahr:119 max:153 shoes: Brooks Adrenaline - 1 | ||
| 9+minute wm-dn after first relay leg, 7+minute wm-up for second relay leg, and 10+minute wm-dn jog at the end. | ||
| Running - Trail / Grass race (trail) 33:04 [3]5.2 mi (6:21 / mi) +125m 3:41 / km vdot: 52.1 | |
| ahr:169 max:175 shoes: Brooks Cascadia (gray) | ||
| My second lap of the Bridle Trails 50k relay. I wore my Cascadias instead of O shoes, because my calves felt sore and tight. | ||
| Note | |
| I went for a pleasant evening walk in the Aboretum. The beavers were out in force--cute! | ||
Friday Jan 11 | ||
| Orienteering (park) 35:32 [2]*** 5.92 km (6:00 / km) +20m 5:54 / km | |
| ahr:142 max:157 34c slept:4.0 shoes: Brooks Adrenaline - 1 | ||
| I did some night orienteering practice at Magnuson, using a course I've run a few times before, plus my novice course from intro to O (Northern version), plus a few controls in the immediate vicinity of the office that I picked on the spur of the moment. I tried to run somewhat briskly, but my legs felt tired and quite limited in speed. I stretched afterward. My right calf was slightly sore after I drove home. rt | ||
Thursday Jan 10 | ||
| Note | |
| slept:6.7 (rest day) | ||
| Rather than doing nothing, I meant to have a super easy training day--a few minutes of easy biking and strength training--but I got busy at the office and didn't get to it. | ||
| C • Office 5 | ||
Wednesday Jan 9 | ||
| Running - Trail / Grass 1:15:44 [2]8.11 mi (9:20 / mi) +250m 5:18 / km | |
| ahr:135 max:155 slept:6.7 shoes: Brooks Adrenaline - 1 | ||
| Went for a trail run to scout a great new potential BEAST venue. There was a better trail network than I expected, with plenty of seasonal mud. I had a compass but no map, and after many turns, I had a little trouble finding my way back to the car. My legs were a little tired, with a bit of soreness still in my calves, but they mostly felt pretty good once I got warmed up. I ran 9x 34 fast strides (18-21 sec. each, logged separately), and my legs felt quick doing those. The logged pace is an estimate. | ||
| Running - Trail / Grass intervals (some road, too) 2:58 [5]0.65 mi (4:35 / mi) +15m 2:39 / km | |
| max:164 shoes: Brooks Adrenaline - 1 | ||
| 9 x 34 fast strides, partly on the sometimes serpentine and muddy trails and partly on roads. I usually took 1 minute of jogging rest between reps, but I took a bit more rest after the first four and before the last two. The first three or four reps had significant downhill trail sections, which was slightly scary in the fading dusk. I skidded around some of the tight corners but managed not to stumble and kept a pretty even, high turnover. | ||
Tuesday Jan 8 | ||
| Running - Road / Track (road, some treadmill) 33:25 [2]3.95 mi (8:26 / mi) +75m 4:58 / km | |
| ahr:138 max:152 slept:8.0 shoes: Brooks Adrenaline - 1 | ||
| I ran to Meadowbrook and a few minutes on the treadmill before strength training. I ran to Fred Meyer afterward, then home carrying groceries.
17:00 for 2.25 miles running before weights, and 16:25 for 1.7 miles afterward. My calves and quads were still a bit sore today. | ||
| Strength / Weights 25:00 | |
| ahr:105 max:135 shoes: Brooks Adrenaline - 1 | ||
| A short strength training session, including core, upper body and lower body. I just did one set of most exercises. Some weight machines (5-8x med-high weight for upper body and 12x low-to-moderate weight for legs) and some body weight exercises (15x one-legged squats, 2 sets of 20-30 abs and back, plank-type abductors and adductors, 26 slow-mo high knees, 15-20 bench jumps). Maybe some day I'll remember to do some lunges, but I didn't today. | ||
Monday Jan 7 | ||
| Note | |
| slept:8.7 (rest day) | ||
| My legs are sore today: quads and calves. | ||
Sunday Jan 6 | ||
| Running - Trail / Grass (some road, too) 1:35:00 | |
| ahr:115 max:140 slept:9.0 shoes: Brooks Adrenaline - 1 | ||
| Very easy recovery run/hike scouting some BEAST terrain with Maddy. We found some nice trails and some hills. This was probably somewhat too long for a recovery day. I meant to just go for 45 minutes, but I wanted to explore most of the area, and it took longer. Our actual time out was about 2 hours, but that included lots of little stops. | ||
| Cycling (mtb roads and trails) 1:05:00 | |
| ahr:117 max:150 | ||
| I went BEAST scouting by bike at a different venue, also hilly. The snow-covered trails were pretty, but I had to go slowly and carefully on the icy roads. The ride distance was a guess. Total time out was 1:15, including some brief stops. | ||
Saturday Jan 5 | ||
| Event: Tiger Fat Ass | ||
| Running - Trail / Grass (trail) 2:19:55 | |
| ahr:152 max:166 slept:3.0 shoes: Brooks Cascadia (gray) | ||
| I ran one 25k loop of the Tiger Fat Ass 50k run. I had planned to take it easier, but the rolling trails on top were too inviting, and I found myself pushing the pace up into marathon or threshold pace. Given the recent mild, rainy and windy days (which melted a bunch of the snow), the course conditions were really decent. It was still snowy in most of the usual places, and there was a light snow falling for part of the run, but the snow was never deep or too slushy.
I started out with Scott Jurek and Brian Morrison, but they pulled ahead about 30-45 seconds up the hill on the High School Trail, when I started to walk (after less than 30 minutes). A little while later, Uli Steidl came prancing up behind me as I was catching up to James Varner. I ran with them for a few minutes until stopping for a toilet--er, cat hole--stop after about 47 minutes (1:50; I know, gentle reader: too much information, but it's for me). I caught a glimpse of some of the leaders again approaching the Paw Print Rest Stop, where I arrived at 1:31:45 and used the vault toilet (1:45). Then came the snowy climb section, where the snow was fairly packed and the footing was relatively good. My quads and calves felt quite fatigued during this section, and I thought as I walked that maybe I shouldn't have run so hard up some of the earlier hills. After bonking the last time I did this run (and towed Bill up the hill), I feared it would happen again and took a gel at 65 minutes and another at 105. Having awoken with some of a late dinner still in my stomach, I hadn't eaten any breakfast, which added to my worry. My legs felt pretty tired by the time I reached West Tiger peaks #1, #2 and #3, and I thought the downhill might be grueling, but it ended up feeling fine (hey, my "quads are stacked" ;-), and I ran down with good speed and passed Uli, Scott, James and Brian and put a few minutes on them. I didn't quite overtake the guy who finished second; I don't know who he was. It's worth mentioning that this was not a race effort for any of the front finishers (although I probably couldn't have gone a whole lot faster, maybe 5-10 minutes?), so passing those guys at the end simply suggests good relative performance at that stage of the course. I rode with Kimberly, who had her car key and finished in about 3 hours, so after chatting with Scott for a few minutes, I walk/jogged to stay warm and ate my last gel to refuel. After changing, James saw me looking pathetic in my wet clothes and loaned me a shirt and sweater. My split/elapsed times and avg/max heart rates per segment: 25:49/25:49 142/155 -- gate at bottom of High School Trail 36:26/1:02:15 153/163 -- crossing W. Tiger RR Grade (?), incl 1:50 stop 29:31/1:31:45 156/163 -- Paw Print Rest Stop 23:53/1:55:38 154/161 -- W. Tiger #1 summit warming hut, incl 1:45 stop 8:57/2:04:35 158/164 -- W. Tiger #3 summit 18:55/2:23:30 161/166 -- ~2.9 miles to start/finish at High Point Gate | ||
| Running - Road / Track warm up/down (dirt road) 13:58 | |
| ahr:124 max:155 shoes: Brooks Cascadia (gray) | ||
| 8:06 warm-up and 5:52 warm-down for orienteering at Bridle Trails. | ||
| Orienteering race (trails) 34:46 | |
| ahr:164 max:171 14c shoes: Brooks Cascadia (gray) | ||
| With some trepidation after my earlier morning run, I ran course 7 at Bridle Trails State Park. I had 20-25 minutes of decently strong running left in my legs, and after that it was a struggle to keep from slowing to a jog. The mud on the trails mostly wasn't very deep, to my surprise.
After lecturing Kimberly in the car on the importance in orienteering of paying attention and doing the basics right, I made some small mistakes early in the course, due to... not paying attention and not doing the basics right--specifically, not anticipating my action at the next decision point and not watching my direction well enough. After that, it was basically a fine run from a technical standpoint. I had maybe 45 seconds of lost time, but James Roach beat me by over a minute. I don't know who else beat me. Nikolay was three seconds behind. | ||
| C • watching direction 4 | ||
| Note | |
| Top 20 (of 56) men on course 7:
1 33:35 James Roach 2 34:23 Alex Frank 3 34:37 Eric Bone 4 34:40 Nikolay Nachev 5 35:28 Glenn Rogers 6 35:55 Mike Miller 7 36:03 Matt Hayes 8 36:21 John Church 9 36:47 Aaron Rinn 10 37:54 Ben Hall 11 38:37 Dave Enger 12 39:25 Rick Breseman 13 39:38 Darian Davis 14 40:14 Phil Stradling 15 40:23 Alex Macleod 16 41:16 Tyler Frederickson 17 41:50 Chip Palzer 18 42:53 Patrick Nuss 19 43:04 David Parsons 20 43:22 Jake Reeder | ||
Friday Jan 4 | ||
| Running - Trail / Grass 38:55 [1]3.11 mi (12:29 / mi) +50m 7:24 / km | |
| ahr:112 max:130 slept:6.6 shoes: Brooks Adrenaline - 1 | ||
| In the evening, I went for a very easy recovery jog with Maddy at Meadowbrook, Nathan Hale, Jane Addams and environs. I don't know if it helped me recover, but it sure felt good. I slightly strained my right gastroc muscle yesterday when doing calf raises, and I think it cramped last night, too. It hurt some most of today but felt better once it warmed up.
I did a couple laps around the track, and on the second lap, Maddy eased back beside me, looked at me and made some exasperated noises and little jumps, as if to say, "hello--we've already totally sniffed this place, so can we, like, stop running in circles?" On the way out of the track, we saw a group of 8-ish-year-old kids who were excitedly waiting for their mom, who was walking toward the track carrying a glow-in-the-dark frisbee-like thingy. Cute! Maddy thought it was more terrifying than cute, though. It must be tough being afraid of just about everyone. | ||
Thursday Jan 3 | ||
| Running - Road / Track (some grass, too) 25:16 [1]1.8 mi (14:00 / mi) +12m 8:31 / km | |
| ahr:114 max:131 slept:4.8 shoes: Brooks Adrenaline - 1 | ||
| Very easy recovery jog with Maddy to Good Shepherd, around the park (including some ball playing--running more or less in place), and back. | ||
| Orienteering (control picking) 35:45 | |
| ahr:118 max:132 37c shoes: Brooks Cascadia (gray) | ||
| I talked myself into going out into the monsoon to splash around Magnuson Park for some evening control picking. I found it somewhat hard to stay concentrated while jogging slowly, and I found that once I started to generate some interest and anticipation about the course, I sped up unintentionally. I was rusty to start with, but my map-handling mechanics felt much better at the end. There was lots of standing water, and most of the marshes had dilated and run together. I felt out of energy toward the end, even though I was taking it easy. My route. | ||
| Strength / Weights (mostly body weight) 40:00 | |
| ahr:92 max:142 shoes: Brooks Adrenaline - 1 | ||
| Strength workout in the hanger at the office. I did lower body, core, and upper body exercises. I forgot to do any lunges, but I did: one-legged squats; calf raises; knee lifts (hip flexors); lying leg extensions, adductions, and abductions; Cotner dips; bench jumps; hip raises (lateral, with dangling foot); crunches and leg lifts; standing and lying back raises; push-ups with various hand positions; deltoid pull-ups (lifting a folding table); arm curls (with table); and bar dips. I think that's all, but I may be forgetting something. I felt pretty depleted at the end of the workout. | ||
Wednesday Jan 2 | ||
| Running - Road / Track (road) 1:40:38 [2]11.85 mi (8:30 / mi) +270m 4:56 / km | |
| ahr:134 slept:8.8 shoes: Brooks Cascadia (gray) | ||
| Late night run, the first 56 minutes with Maddy and the remainder by myself. My route. During my second loop (starting at 1:03:00 into the run), I ran 12 x 25 fast strides, starting every 1 minute (logged separately). It was hard to start this run, because I was tired and it was cool and raining steadily. My heart rate was quite low (often in the 110s) for the first 20 minutes of the run, probably because it was mostly downhill, and I allowed Maddy to make lots of doggie stops. My legs felt somewhat tired from yesterday's run, and I didn't push the pace. My hamstrings were pretty tapped out by about 1:25, especially the left one, which started hurting a bit at about 1:10, during the fast uphill strides, probably because I got a bit tired and overstrided--d'oh! This will be a tough training week. | ||
| Running - Road / Track hills (road) 2:57 [5]0.66 mi (4:28 / mi) +30m 2:26 / km | |
| max:161 shoes: Brooks Cascadia (gray) | ||
| 9 x 25 + 3 x 25 fast strides up Roosevelt Ave, from 65th to 80-something-th. I started one every minute within sets and they took a bit less than 15 seconds each, on average. I should have broken the reps into more sets, with longer rests in between, because my legs got fatigued and I overstrided and antagonized my left hamstring a bit. I took an extra minute of jogging rest before the last three and focused on leaning forward slightly and trying to push rather than pull with my legs. | ||
Tuesday Jan 1 | ||
| Running - Trail / Grass (some pavement, too) 55:01 [2]* 5.9 mi (9:20 / mi) +345m 4:54 / km | |
| ahr:143 max:157 shoes: Brooks Cascadia (gray) | ||
| I went on a fun birthday run through the Acalanes Ridge Open Space, down to Pleasant Hill Road, then up into the eastern reaches of Briones Park. My route. I mostly ran easy, but I did two threshold runs of 5+ minutes each (logged separately), including some significant climb. I took a trail map and did a so-so job of thumbing it as I ran.
34:45 before the two threshold runs, 4:56 between runs, then 15:20 afterward. | ||
| Running - Trail / Grass tempo (trail) 10:33 [3]1.61 mi (6:32 / mi) +123m 3:17 / km | |
| ahr:162 max:168 shoes: Brooks Cascadia (gray) | ||
| Two threshold runs, the first one mostly uphill and the second mostly downhill:
5:05 for 0.59 mi, 164/167 HR (4:00 for 0.37 up +90m, 1:05 for 0.22 down -50m) 5:29 for 1.02 mi, 161/168 HR (-75m at start, +33m at end) | ||