Training Archive: eboneIn the 31 days ending 2008-03-31:
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| 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 | F | S | S | M | |||||||||||||||||||||||
Monday Mar 31 | ||
| Orienteering 32:27 [2]*** 5.2 km (6:14 / km) +40m 6:01 / km | |
| ahr:130 max:147 19c slept:14.7 shoes: Brooks Adrenaline - 1 | ||
| I ran a course I sketched out at Magnuson Park, starting and finishing in front of the office, as usual. The course was designed to afford dry feet, so it was mostly on roads, open areas and major trails. | ||
Sunday Mar 30 | ||
| Note | |
| slept:0.0 | ||
| Another all-nighter, this time before NWTR at Soaring Eagle. | ||
| C • Log 3 | ||
Saturday Mar 29 | ||
| Note | |
| slept:7.8 | ||
Friday Mar 28 | ||
| Note | |
| slept:10.5 (rest day) | ||
Thursday Mar 27 | ||
| Note | |
| slept:0.0 | ||
| I worked all night getting ready for BEAST race #1. | ||
Wednesday Mar 26 | ||
| Note | |
| slept:5.3 | ||
| It was tough to wake up this morning. | ||
Tuesday Mar 25 | ||
| Running - Road / Track 27:42 [2] 3.47 mi (7:59 / mi) +70m 4:40 / km | |
| ahr:137 max:147 slept:6.2 shoes: Brooks Adrenaline - 1 | ||
| Ran to Meadowbrook, did three laps of a very simple, rough line-O around the park, ran a few 50m strides on the infield of the track, then ran home. The orienteering and strides are logged separately. My legs felt really good today and just a little tired from the weekend. My stride felt easy and relaxed, and I could easily run at a high turnover.
On the run home, I saw where someone had written "It's Spring" in sidewalk chalk. That made me smile, but then I thought how the weather has been sort of wintry lately. Then I decided the chilly weather now will just make the coming of the mild spring days that much sweeter. | ||
| C • Wintry weather 9 | ||
| Orienteering (line O) 23:39 | |
| ahr:132 max:147 shoes: Brooks Adrenaline - 1 | ||
| I thumbed the map and followed a loop route (~0.85 miles) that I ran three times at Meadowbrook. As usual, I had an attention/concentration deficit in the beginning, but I managed to stay in pretty good contact on the second and third loops. | ||
| Running - Trail / Grass intervals (synthetic grass) 40 [5] 0.16 mi (4:11 / mi) | |
| shoes: Brooks Adrenaline - 1 | ||
| I ran 5 x 50m fast strides or sprints (with a jogging start and ~110m jogging recovery) on the infield of the Nathan Hale track: 9.3 (55m), 8.1, 7.5, 7.7, 7.5. I overextend my left quadriceps on the last one, and it hurt a bit on the run home.
Man, I'm slow. I was trying to run fast on the last three--not quite all-out, but pretty hard. Gone are the days of running flying 100s in ~12.5 seconds...sigh... Uh-oh, I'm having workout nostalgia. Soft-bellied retirement must be just around the corner. | ||
Monday Mar 24 | ||
| Note | |
| slept:8.8 weight:166.5lbs (rest day) | ||
| Mmmmm...sleep. I had a nice dinner at Mom's place last night. I weighed myself clothed on her scale, and it read 166.5, which makes me think I was probably slightly dehydrated from the long training (although it was cold and I drank enough to need lots of pee stops).
Somehow, the pain in my right heel has gone away over the last few days. I would think that a moderately hard run in O shoes on Saturday followed by a 5.5 hour hilly trek on Sunday wouldn't be therapeutic, so I'm pleasantly surprised. | ||
Sunday Mar 23 | ||
| Orienteering (rogaining) 4:40:00 | |
| spiked:2/3c slept:6.0 shoes: Brooks Cascadia (gray) | ||
| I donned my cold and rain gear and participated in Murray's grown-up Easter egg hunt at East Tiger Mtn. The course was a giant line-O, involving running on trails and roads interspersed with bushwhacking through what were mostly surprisingly nice stretches of forest. There were four eggs (well, egg-shaped plastic bunnies) three of which were on hills and the fourth of which was on a the side of an unmapped spur but close enough to a catching feature to locate by back bearing. I embarked a bit after the rest of the team (there were six of us: Murray, Miles, Kimberly, Peteris, Dave and me) and caught up after they had bagged the first bunny.
The pace was mostly fairly recreational, but the uphills were generally mid-to-upper aerobic intensity, and I towed Kimberly a little, which improved the workout. I was out for just over 5.5 hours, but probably 50+ minutes of that was spent on little stops and other sub-training-intensity bits. There was a decent amount of snow running (up to knee deep), terrain jogging/walking, and steep uphill climbs, so it was a good training for my orienteering muscles, and it was really fun, too. | ||
Saturday Mar 22 | ||
| Running - Road / Track warm up/down (road) 14:18 [2] 1.95 mi (7:19 / mi) +30m 4:21 / km | |
| ahr:140 max:156 slept:6.6 shoes: Brooks Adrenaline - 1 | ||
| Warm-up run before orienteering at Point Defiance Park. | ||
| Orienteering race 51:10 | |
| max:167 14c shoes: VJ Twister (US size 10.5) - 3 | ||
| To put this course in a positive light, it was a good fartlek workout, because I could run quickly between controls but then had to pick my way through green and hunt around when I got in the circle. Point Defiance is notorious for bingo courses, and this one probably wasn't any worse than average. I actually found most of the controls pretty quickly, and the problems with the control placements weren't that major. It just goes to show how far orienteering in this area has come that people take exception to this sort of course rather than shrugging and figuring that's how it always is. The problem controls were of four types:
* control was placed too low for forest visibility/runnability conditions * feature was legitimately findable in theory but mapped in the wrong location * feature was legit but supporting navigation features were indistinct or otherwise mismapped * control was not placed exactly at described location but rather was put in vegetation a few meters away to make it harder (or to make it less likely that the control would be swiped by a passer by?) There were some interesting route choices, which added nicely to the map reading challenge. My heart rate monitor chest strap seems to be malfunctioning, so my HR data are messed up. My watch says 146 average and 188 max, which must be too low and too high, respectively. I did put on a burst of speed from the last control to the finish (which felt really good), but even then I'm sure my HR didn't hit 188. | ||
| Running - Road / Track warm up/down (road) 5:05 [1] 0.51 mi (10:00 / mi) +30m 5:15 / km | |
| ahr:114 max:126 shoes: Brooks Adrenaline - 1 | ||
| Short warm-down jog after orienteering. | ||
| Running - Trail / Grass 25:00 | |
| ahr:102 max:130 shoes: Brooks Adrenaline - 1 | ||
| Walk/jogging while mapping at Dash Point. | ||
Friday Mar 21 | ||
| Running - Road / Track (road) 31:00 | |
| ahr:121 max:136 slept:5.4 shoes: Brooks Adrenaline - 1 | ||
| I went for an easy jog around the neighborhood before turning in for the night. My heart rate seemed unusually low. Maybe it was because of the time of night, recent lack of sleep, something I ate, who knows... My legs barely feel sore today but are somewhat tired. | ||
Thursday Mar 20 | ||
| Running - Road / Track warm up/down (some grass, too) 40:35 [2] 5.0 mi (8:07 / mi) +80m 4:48 / km | |
| ahr:138 slept:5.3 shoes: Brooks Cascadia (gray) | ||
| 16:50 warm-up run to Meadowbrook (10:20) and some more at the park (6:30), ran my usual sprint O course there, did a bit more jogging then ran form drills and hills (jogging plus recovery jogs = 11:15), then ran home (12:30) for a warm-down. | ||
| Orienteering 11:59 [2]*** 2 km (6:00 / km) +28m 5:36 / km | |
| ahr:144 max:158 12c shoes: Brooks Cascadia (gray) | ||
| O course at Meadowbrook. As usual, I had problems not concentrating to anticipate what was next, but I noticed this and did better toward the end of the course. | ||
| Calisthenics / Dance hills (form drills) 4:11 | |
| shoes: Brooks Cascadia (gray) | ||
| Two sets of six different form drills, uphill on grass: skip-bounding, high knees, butt kicks, straight-legged bounding off balls of feet, backwards running, and grapevine (sideways running with trailing leg alternating going in front or behind body--for lateral hip strength and mobility)
Times: 20 21 21 22 20 22; 20 21 19 20 21 24 seconds | ||
| Running - Trail / Grass hills (grass) 2:59 [5] 0.39 mi (7:38 / mi) +107m 2:34 / km | |
| max:172 shoes: Brooks Cascadia (gray) | ||
| I did 3 x ~20 seconds uphill bounding (~60m +9m climb) with 40 seconds jog+rest then ran 4 x 110m hills +20m climb with 1 minute jog+rest. I thought I ought to run more hills, since I ran 10 last time, but I was short on time, and my legs still didn't feel great, so I decided to be conservative, with the idea that doing some hills is quite a bit better than doing no hills and doing too much is a lot worse than not quite doing enough.
Bounding times: 21 19 21 Hill run times: 30.4 28.8 29.9 29.0 I was happy that my times were fine, even though my legs felt tired. My HR monitor picked up a 180 reading during the recovery jog after the second hill run, but I think that must be an erroneous reading, because the second highest was 172. | ||
| Cycling (mtb road) 44:15 | |
| ahr:128 max:142 shoes: Nike ACG cycling shoes | ||
| Rode to Jim's house for the COC board meeting. | ||
| Cycling (mtb road) 46:15 | |
| ahr:119 shoes: Nike ACG cycling shoes | ||
| Rode home from Jim's. | ||
Wednesday Mar 19 | ||
| Running - Road / Track (some trail, too) 1:11:50 | |
| ahr:128 max:149 slept:7.2 shoes: Brooks Cascadia (gray) | ||
| Late night run from home through bits of the various Thornton Creek parks, and back via 5th Ave to 125th St. The intensity was much lower while I explored on the indistinct, muddy trail segments, but I ran at a mid-aerobic pace on the roads.
I was planning to run a hill workout at Meadowbrook, but my legs were still sore, so I decided to do it on Thursday. | ||
Monday Mar 17 | ||
| Note | |
| slept:9.0 (rest day) | ||
| After taking Friday and Saturday off, it's time for another rest day. Finally, I got a good night of sleep last night! This is shaping up to be a 300 hour work month, so sleep and maintaining my training log have been falling by the wayside.
My legs are sore today, I guess mostly from the six 200m repetitions I ran yesterday at Nathan Hale track, although the threshold intervals--especially the one up the South bluff trail at Discovery Park--may have contributed. My quads seem not to have totally recovered from last week's hill intervals up Queen Anne (in the middle of Street Scramble control scouting). I'm trying to do some hard running up steep hills to get ready for the World Champs in Czech Republic this summer. | ||
| C • wow... 2 | ||
Sunday Mar 9 | ||
| Note | |
| slept:8.7 (rest day) | ||
| My legs and joints are mildly but definitely sore today from my run with Murray yesterday. Also, I increasingly suspect that the mild-to-moderate pain on the medial underside of my left heel is plantar fasciitis, so I decided to take the day off. | ||
Saturday Mar 8 | ||
| Running - Trail / Grass (some road & terrain) 5:05:00 | |
| ahr:134 max:157 slept:7.2 shoes: Brooks Cascadia (gray) | ||
| After feeling so good following last weekend's run, I decided I was up for more of a challenge: I ran with Murray from Lake Sammamish State Park, up some trails from Newport Way to Cougar Mtn., bushwhacked from (maybe) Tibbet's Creek Trail to Wilderness Creek (or Peak?) Trail, ran up to Wilderness Peak, then down Wilderness Cliffs Trail to Hwy. 900, across to Squak Mtn., up to the peak, down into the neighborhoods on the Northeast side, over to Tiger Mtn., up High School and Poo Poo Point trails to around 900 feet, on a bushwhack 1100 feet up to West Tiger Railroad Grade (I think), down Section Line and High School Trails, through Issaquah on the Rainier Rail Trail, then back to the park via the connector trail.
I had a bit of a bonk just before four hours, but I recovered from it after ingesting some calories (Perpetuem mixed strong, to a syrup consistency). I fell asleep last night before eating enough dinner, and I didn't eat breakfast, either. My legs felt surprisingly good--totally fine in fact up to the 2 hour mark--and I only had one fleeting cramp toward the end of the steep, bushwhack ascent. I felt strong and relaxed at the end and had no serious aches or pains. It's so nice to get another affirmation of my training! I'll be curious to see how I feel tomorrow. The distance it a complete guess. We may not have gone that far, since we took the downhills really slowly. We were out for 5:15, but we made several short stops, on the order of 10 minutes worth. It was a fun adventure, the likes of which I haven't been indulging in much lately, and Murray introduced me to some trails I didn't know about before, which enhanced the fun. | ||
| C • My only awareness of the We... 2 | ||
Friday Mar 7 | ||
| Running - Road / Track (map run) 38:00 [2]* 4.56 mi (8:20 / mi) +90m 4:53 / km | |
| ahr:127 max:151 7c slept:6.4 shoes: Brooks Adrenaline - 1 | ||
| I ran while scouting controls for Capitol Hill Street Scramble. It was a cool--but not too cool--spring evening, with sporadic volleys of drops and the crocuses peeking up all over the place. I ran by the Colonnade mountain bike skills park on the way back to the car, and one of the guys there saw my map and headlamp and asked me if I was orienteering. After being taken aback, I finally found my words and said yes. I was out for over 2.5 hours, but I spent the vast majority of it standing around devising checkpoint questions and notating the map. | ||
| C • Bike Park 2 | ||
| Strength / Weights (Stairs) 5:00 [2] 0.23 mi (21:59 / mi) +100m 5:46 / km | |
| shoes: Brooks Adrenaline - 1 | ||
| I went up some stairs two or three at a time while control scouting. | ||
Thursday Mar 6 | ||
| Note | |
| slept:7.8 | ||
| For the 15 nights that I have data for, I've averaged 6.6 hours of sleep for the last 2.5 weeks. It would probably benefit my training to nudge this average upward an hour or so. | ||
Wednesday Mar 5 | ||
| Running - Road / Track warm up/down (road) 31:30 [2] 3.7 mi (8:30 / mi) +70m 5:00 / km | |
| ahr:140 max:151 slept:8.2 shoes: Brooks Cascadia (gray) | ||
| I ran to Meadowbrook for a little orienteering and steep hill repeats, followed by one of my rare trips to the weight room. I did an 8:30 warm-up (~1.4 miles -70m), some jogging between the hill reps (about 7 minutes), 3:10 jogging from the hill to the weight room, and 12:50 jogging home (~1.5 miles +70m). | ||
| Orienteering 13:46 [2]*** 1.84 km (7:30 / km) +40m 6:46 / km | |
| ahr:131 max:152 7c shoes: Brooks Cascadia (gray) | ||
| I visited some controls on my Meadowbrook training course, but in a different order to freshen it up. | ||
Tuesday Mar 4 | ||
| Running - Road / Track (mostly road) 44:27 [2] 5.9 mi (7:32 / mi) +25m 4:37 / km | |
| ahr:136 max:151 slept:1.5 shoes: Brooks Adrenaline - 1 | ||
| I ran around Gasworks Park, then along the BGT to the Ballard Bridge and back. My legs felt a bit flat for most of the run but good toward the end. | ||
Monday Mar 3 | ||
| Note | |
| slept:5.4 (rest day) | ||
| I'm barely sore at all from yesterday's run, which means I'm in pretty good shape, I suppose. | ||
Sunday Mar 2 | ||
| Orienteering 16:15 [1]*** 2.03 km (8:00 / km) +40m 7:17 / km | |
| ahr:100 max:127 15c slept:10.4 shoes: Brooks Adrenaline - 1 | ||
| I jogged through a score O course around the Discovery Park Visitor Center, then went on to run for over two hours around the park. | ||
| Running - Trail / Grass (trail) 2:11:05 | |
| ahr:142 max:162 shoes: Brooks Adrenaline - 1 | ||
| I ran one big loop of Discovery Park--the loop trail to the North Bluff trail/stairs, along the shoreline, then up the South Bluff trail--in the normal direction (counter-clockwise) then two loops in the reverse direction. I went around the Visitor Center area on the first loop and around the lighthouse on the second loop. I finished off the run by running the 2.8-mile loop trail in the normal direction (in 21:43, 7:45 pace). The total distance is a guesstimate, but it's probably within a few tenths of a mile. I opted for three big loops instead of more smaller loops in order to get the big hill run in on each lap, and I decided to push up to around threshold intensity on the steeper parts of the uphills, so that I wouldn't fall into walking. I spent 90 minutes at a heart rate of 140 or greater on this run, so it was a good upper-aerobic workout. I think I can feel my mitochondria growing and dividing. | ||