Training Archive: eboneIn the 31 days ending 2008-05-31:
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| 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 | F | S | |||||||||||||||||||||
Saturday May 31 | ||
| Running - Trail / Grass hills (trail) 50:43 | |
| ahr:161 max:171 slept:8.2 shoes: Brooks Adrenaline - 1 | ||
| In the interest of preparing for hilly terrain at WOC in Czech Republic this summer, I ran an interval workout up Mt. Si. I ran 50:43 up to the foot of the Haystack (including 15 min. warm-up then intervals--4, 3, 2, 3, 4, 3, 2, 3, 3:43--with 1 minute jogging breaks), some rest and walk/jogging around at the top to get some different views (logged separately), then 27:11 down (from a bit beyond the Haystack, on that trail that leads to the scrambling part, also logged separately). I did an extra warm-down jog after I reached the parking lot, since I went pretty fast down the hill.
I cruised the 4-minute intervals at around threshold pace, running similarly on the 3-minute intervals with a surge for maybe the last half minute, and I ran the 2-minute intervals harder, really trying to push through the burning in my quads. The last four intervals felt tougher than the first part of the workout. I've speculated that I could run Mt. Si in 49 minutes, something easier said than done, but this workout supports that assertion. Anyway, it's a good confidence booster going into WOC. I think I remember Uli Steidl running Si in something like 46 minutes, but maybe he has done it faster than that. Splits I noticed: 24:15 at 2.0 miles; 30:25 at 2.5 miles Avg. HR during 15 minute warm-up: 151; during intervals: 166 | ||
| C • Time to haystack 8 | ||
| Running - Trail / Grass hills (trail) 27:11 | |
| ahr:154 max:170 shoes: Brooks Adrenaline - 1 | ||
| I ran down Mt. Si, starting out moderately and running progressively more aggressively as I went down, reaching the edge of my comfort zone on the wet, rocky, rooty trail about half way down. I decided it would be good training for WOC to pound on my already tired quads by running quickly down.
The first mile was slow, 8:56, due to the bit of snow still at the top and to all the talus and rugged trail, but I guess I averaged 6:05 pace for the rest (assuming the "4 miles" nominal length of the trail is correct). My legs were quite tired when I reached the bottom. | ||
| Running - Trail / Grass (some road, too) 11:50 | |
| ahr:139 shoes: Brooks Adrenaline - 1 | ||
| 3:10 of walk-jogging to the foot of the Haystack scramble to check out the view toward the backside, and 8:40 jogging warm-down after I reached the bottom. | ||
Friday May 30 | ||
| Note | |
| slept:6.2 (rest day) | ||
Thursday May 29 | ||
| Running - Trail / Grass (trail) 1:10:00 | |
| max:174 slept:5.9 shoes: Brooks Adrenaline - 1 | ||
| Running while setting out course markings for NWTR at Soaring Eagle Park. The logged time includes many short stops to place markings, but it also excludes some time that I spent running without re-starting my watch. I did some harder running, mostly toward the end, including a few interval segments. | ||
Wednesday May 28 | ||
| Running - Trail / Grass (trail) 40:50 | |
| ahr:135 max:163 3c slept:7.0 weight:168lbs shoes: Brooks Adrenaline - 1 | ||
| I went for an easy run at Dash Point State Park, with 6x 33 fast strides (~105 spm), starting every minute, toward the end of the run. My legs felt tired going up the hills, but pretty good otherwise. The logged average and maximum heart rates are a guess, based on observing my watch readout from time to time (since the watch memory is full, so I couldn't retrieve the statistics). | ||
Monday May 26 | ||
Blue Long - Splits | ||
Sunday May 25 | ||
Blue Middle - Splits | ||
Saturday May 24 | ||
| Event: US Team Trials | ||
Blue Sprint - Splits | ||
Friday May 23 | ||
| Running - Road / Track (with luggage) 9:30 | |
| slept:0.0 | ||
| Ran from the car to the airport terminal with my luggage. | ||
| C • Running to Airport 3 | ||
| Running - Trail / Grass (some road, too) 45:50 [2] 5.56 mi (8:15 / mi) +135m 4:46 / km | |
| ahr:131 max:148 shoes: Brooks Adrenaline - 1 | ||
| After picking thorns out of my legs from last weekend, I ran from the car to Des Moines Creek Park to collect a new batch. Actually, I think I came away with very few thorns, but I did get some scratches. My legs felt really tired, and I just generally felt slow and unfit. My outer calves are still a bit sore from weights. | ||
| Walking 10:00 [1] 0.67 mi (14:59 / mi) +25m 8:21 / km | |
| shoes: Brooks Adrenaline - 1 | ||
| Some brisk walking with my luggage. | ||
Thursday May 22 | ||
| Note | |
| slept:7.5 (rest day) | ||
Tuesday May 20 | ||
| Running - Road / Track warm up/down (road) 10:08 [2] 1.47 mi (6:53 / mi) | |
| slept:9.0 shoes: Brooks Adrenaline - 1 | ||
| I ran to Meadowbrook for a short weight workout. I had a recurrence of the pain in the left side of my ribcage, just under the outer side of my pectoral muscle. It seemed related to the jarring of landing. It's hard to know what it is--maybe connective tissue inside my thoracic cavity, maybe an intercostal muscle, or maybe just wicked heartburn--but it seems likely there's nothing I can do about it. | ||
| Strength / Weights 24:00 | |
| shoes: Brooks Adrenaline - 1 | ||
| I did about 12 minutes of leg weights--hip flexor, abductor, adductor, hamstring, leg extension, leg press--and lat pull down, then I did another 12 minutes of strength exercises outside, including a bit of jumping and hopping and some core and arm work. | ||
| Running - Road / Track intervals (track) 1:02 [5] 0.25 mi (4:07 / mi) | |
| shoes: Brooks Adrenaline - 1 | ||
| 4 x 100m fast strides or sprints, with 300m jogging in between. My first one was slower than my 800m race pace, which was slightly disconcerting, so I decided to try harder on the others and see what I could do. I didn't go all-out, but the third one was close to all-out. I had a bit of pain in my lower, medial left hamstring, but it didn't seem to be exacerbated by the fast runs.
Times: 16.7, 15.2, 14.7, 15.4 (eased up on the last one) | ||
| Running - Road / Track 30:08 [2] 3.69 mi (8:09 / mi) +38m 4:55 / km | |
| shoes: Brooks Adrenaline - 1 | ||
| Running from community center to track, around track, and to Fred Meyer to shop for some groceries. | ||
| Running - Road / Track 4:11 [1] 0.38 mi (10:59 / mi) +25m 5:41 / km | |
| shoes: Brooks Adrenaline - 1 | ||
| Walk/jog home carrying groceries. | ||
Monday May 19 | ||
| Note | |
| slept:6.0 (rest day) | ||
| My legs are a bit tired and sore today, but I guess I wasn't able to run fast enough this weekend to get really sore. | ||
Saturday May 17 | ||
| Event: BC Championships / Sage Stomp | ||
| Note | |
| slept:2.5 | ||
| Might as well recycle what I just wrote to BorisGr:
"I just ran the Sage Stomp races in Kamloops, BC this weekend. I think I'm generally in pretty good shape right now, but I've been working way too much and ramping up my intervals at the same time, and so I came in to the races physically and mentally fatigued, emotionally drained, and sleep deprived. Needless to say, I didn't race well. Actually, my sprint was technically okay but just slow, until I made a 1 minute miss/overshoot/relocation on a 25 second leg a minute or two from the finish. Thomas Nipen beat me by nearly three minutes. The [chase started] middle started okay, with me closing maybe half the 47 second gap on Brian May and getting to within sight of Magnus Johansson, who had started about a minute further ahead. Then my legs started to tank, and I got into a technical piece of forest, where the map was a bit weak [just where I happened to go--generally, it was decent], and I made two stopping-short parallel errors in a row for 2.5 minutes loss each. I jogged the rest of the course, so that I could focus on hitting the controls, and I was pleased that this worked. I finished in 46 minutes, about 8 minutes down on Thomas' winning time. After a good night's sleep, I felt better physically and was eager and in a good mood going into Sunday's long distance race. A rain shower came just before I started and provided a nice break from the warm weather. I started the course by over-climbing and missing #1 by about a minute, coming to a location a but higher that looked almost exactly like the control location on the map. The map was made in 1988 and was up to the standards of its day, meaning that there is a lot of detail that seemed to be missing or under-mapped. I brushed this mistake aside and went on okay, before having to relocate a couple times on #4, losing maybe 4 minutes. I stopped really short on #10 and started looking around and cursing the map for not matching, having mentally teleported myself 400m ahead of where I was. I never really felt smooth after that, and I got pretty tired but avoided further major errors, until the end, when I started going from #16 to #18; both #16 and #17 were depressions, which probably facilitated the brain fart. I then got lost a few times running through open areas on the way to the last control. I ended up finishing in 1:52 for 13.2 km, 16 minutes down on Thomas Nipen and three minutes behind Brian May, who must have had some problems, too. Not my best work. The funny thing is that I was trying pretty hard but simply didn't have the mental capacity to do it right. I think all the cortisol from work stress is melting my brain, or something. | ||
Thursday May 15 | ||
| Running - Trail / Grass warm up/down 29:14 | |
| slept:7.8 shoes: Brooks Cascadia (gray) | ||
| Easy running to warm-up before (12:00), recover in the midst of (5:52) and down after (11:22) a very short interval workout at Ravenna Park. | ||
| Running - Trail / Grass intervals (trail) 6:51 [4] 1.21 mi (5:39 / mi) +49m 3:07 / km | |
| shoes: Brooks Cascadia (gray) | ||
| I ran fairly hard once up the main Ravenna ravine trail (3:40 for 1040m +21m), from where it leaves the field at the bottom to the new evergreen tree on the North side of the trail, just before it climbs more steeply into the grassy area at the top. I jogged back to the East end of the park and ran one of the 907m up-down-up-down hill intervals (+28m) in 3:11, which is a bit faster than I ran last July. My legs felt tired and sluggish today, I guess from all the biking and tromping up and down hills doing BEAST fieldwork.
I didn't wear my HRM transmitter strap, but I measured my pulse on my wrist starting five seconds after the second interval and got 174. Usually it goes down pretty fast, so it was probably around 180. My one minute recovery HR was 126. | ||
Monday May 12 | ||
| Note | |
| slept:8.5 (rest day) | ||
Sunday May 11 | ||
| Running - Road / Track warm up/down (some grass, too) 46:43 [2] 5.5 mi (8:30 / mi) +140m 4:53 / km | |
| slept:7.5 shoes: Brooks Adrenaline - 1 | ||
| 20:00 warm-up before and 26:43 warm-down after intervals. Des Moines (WA) is hilly. | ||
| Running - Road / Track intervals (track) 8:52 [4] 1.79 mi (4:57 / mi) | |
| shoes: Brooks Adrenaline - 1 | ||
| Some days I don't feel up to giving 100%. Sometimes it's a good idea to push through the workout, anyway, but in today's 200m repeats, I just gave it 90%. The speed felt easy, especially early in the workout. At first I thought I was having a really good day, but then I pace counted a "200" and realized that the track was short--weird!
I ran two sets of 8 reps, with 30 seconds rest between reps and four minutes between sets. It drizzled on me for most of the workout, which I began at late dusk. I felt like I recovered very quickly between reps and was only a bit tired at the end, so perhaps I would benefit more from longer intervals. Times: 36.5 33.2 34.5 33.8 32.8 33.4 33.6 32.6 (= 33.8 avg) 32.0 32.9 32.3 32.8 33.3 32.4 33.4 32.2 (= 32.7 avg) | ||
Saturday May 10 | ||
| Orienteering (street O) 58:00 | |
| 17c slept:8.2 shoes: Brooks Adrenaline - 1 | ||
| I ran, mostly towing Terry, to vet a bunch of the Gig Harbor Street Scramble checkpoints. We were out for a couple of hours, and I've just logged the running time. Glenn set another nice course. | ||
| Cycling (mtb road) 1:08:50 | |
| 14c shoes: Nike ACG cycling shoes | ||
| I rode my bike to vet some of the further out checkpoints on the Gig Harbor Street Scramble course. My legs felt pretty good after they got warmed up, but they were a tad tired at the end, even though I took many vetting stops along the way, spending nearly 50% more time stopped than moving, which means the vetting went relatively smoothly. | ||
Friday May 9 | ||
| Running - Road / Track 41:44 [2] 5.13 mi (8:07 / mi) +140m 4:40 / km | |
| slept:8.2 shoes: Brooks Adrenaline - 1 | ||
| After Terry and I saw the Shorecrest HS production of The Sound of Music (which was quite good, as Andy and Amber productions have always been), it was after 10 PM, and I felt tired and didn't want to run. I went out anyway, and I felt better at the end. I ran to Matthews Beach, then back on the Burke-Gilman Trail and up the hill on Lakeside Pl. On the BGT, I ran two sets of 3 x 33 fast strides, with about 45 seconds of rest between reps and another minute or two between sets. | ||
| Running - Road / Track intervals (road) 1:51 [5] 0.44 mi (4:09 / mi) | |
| shoes: Brooks Adrenaline - 1 | ||
| Two sets of 3 x 33 fast strides. My legs felt pretty zippy.
Times: 19.2, 18.7, 18.6; 16.7 (only 30 paces), 19.4, 18.5 | ||
Thursday May 8 | ||
| Running - Road / Track (road) 30:10 | |
| slept:7.2 shoes: Brooks Adrenaline - 1 | ||
| I went for an easy recovery run around the neighborhood with a map, but I did only a cursory job of following it. My legs were somewhat tired and sore, but not too bad, considering the runs of the last two days. I ran very easy for the first 9 minutes, then ran somewhat more briskly for the next 10 minutes, then ran really easy again to the end. | ||
| C • map running 2 | ||
Wednesday May 7 | ||
| Running - Trail / Grass (some road, too) 2:37:27 [2] 18.7 mi (8:25 / mi) +345m 4:57 / km | |
| ahr:141 slept:8.0 shoes: Brooks Cascadia (gray) | ||
| I took advantage of the super low tide today (-3.6 feet) and did a long run along the beach. It was fun but not pure fun, because my legs were tired right from the start from yesterday's intervals.
The coolest part was being several hundred meters away from shore a ways South of Discovery Park. There's a huge shelf there, and it was exposed. There were a few big eagles standing out there. I also saw lots of other birds out hunting for intertidal goodies and some purple sea stars. I started from Magnolia and didn't end up running more than a few hundred meters North of Carkeek, because I was getting pretty tired, and the beach was not much fun to run on up there--narrow, fairly steeply sloping, and quite rocky and often slippery. Also, since I wasn't familiar with the route already, it would've been next to impossible for me to hit from below either of the two road ends I needed to find through the (probably nettle-filled) woods in order to come up near Shoreview Park and Shoreline Community College. I had planned to run that route the other direction, in which case I could've just bailed on the idea if it didn't look good. I ran backwards through most of the BEAST #2 course from 2005 at Carkeek (I brought the map with me), then exited the top of the park and headed South, ending my run at the North end of the Ballard bridge, and bussing and walking back to my car at Magnolia Park. My total running time was 2:37, then I walk/jogged another 14 minutes over the Magnolia Bridge to my car. I took the Czech map (men's long course) that Boris sent in the training 36 e-mail. It took me a long time to figure it out. Including all the mental breaks/distractions I took, I probably could've run the course in the time I took to study it. My route (smoothed, since I did a fair amount of weaving around tide pools): http://www.gmap-pedometer.com/?r=1876287 | ||
| C • Nice! 1 | ||
| Walking (walk-jog) 14:00 [1] 1.14 mi (12:17 / mi) +42m 6:51 / km | |
| shoes: Brooks Adrenaline - 1 | ||
| Walk-jogged from 15th Ave, across the Magnolia Bridge and to my car at the park. | ||
Tuesday May 6 | ||
| Running - Road / Track (mostly road) 1:27:53 | |
| slept:9.0 shoes: Brooks Adrenaline - 1 | ||
| I ran around Renton for a while (1:07:25), then ran some intervals (logged separately, +6:06 recovery jogging), then warmed down (14:22). My legs felt pretty good, although my quads felt pretty sore after the uphill/downhill intervals. | ||
| Running - Road / Track intervals (road) 8:26 [4] 1.57 mi (5:21 / mi) +112m 2:44 / km | |
| max:175 shoes: Brooks Adrenaline - 1 | ||
| I set out to run some 400s, but that aspiration was crushed when I found that the track I was hoping to use was locked--only open for scheduled events. So, I decided it would be better to do a little climb during my intervals, anyway, and I picked a route around a triangle-shaped block on a slope, with ~16m of climb over ~130m and ~13m of drop over ~230m.
I intended to run 2 sets of 4 hard runs with 1 minute jogging recovery between reps and 3 minutes between sets. I decided not to run the 4th rep of the second set, because I had some pain in the front lower part of my left shin after the 2nd rep, and it didn't feel any better after the 3rd one. My heart rate monitor was functioning poorly again, so I'm just guessing that my maximum heart rate was 175. It must have been pretty close to that, anyway, based on my pulse count at my wrist. Times, set 1: 1:14.9, 1:11.4, 1:13.6, 1:11.4; set 2: 1:10.8, 1:11.4, 1:12.4 | ||
| C • Have you found the reason f... 5 | ||
Monday May 5 | ||
| Note | |
| slept:12.6 (rest day) | ||
| I have a bit of congestion today, but maybe it's just from sleeping a long time. | ||
Sunday May 4 | ||
| Note | |
| slept:2.2 | ||
| I ran the BEAST stage 3 bike course at Fort Ebey and the Kettle trails to put out the orienteering markers. Given the sometimes muddy single track and the steep ups and downs going into and out of the many kettle depressions, I was able to run the course, including stops to hang the controls, faster than the teams biked it. I had the advantage of being fresh, which enabled me to do the course at a higher intensity, and of knowing ahead of time where to go. The moderately hard fartlek running felt good. Total time with control setting, through control 14, was about 65 minutes (probably 57 running time). I did another 25 minutes of easy jogging--out and back 7 minutes, then 18 to the finish--as a cool down. | ||
| Orienteering tempo (control setting) 57:00 | |
| 14c slept:2.2 shoes: Brooks Adrenaline - 1 | ||
| Moderately hard fartlek run while setting the hilly bike-O course at Fort Ebey. What fun terrain! The logged time is excluding all the little stops I made to hang controls. The actual distance was about 7.5 miles (11.5 km + some extra for unmapped zig-zags in the trails), according to my rough measurement in OCAD. | ||
| Orienteering 25:00 | |
| 1c shoes: Brooks Adrenaline - 1 | ||
| I jogged part way back to a control and then to the finish at the Beach Shelter at Fort Ebey. | ||
Saturday May 3 | ||
| Note | |
| slept:2.8 (rest day) | ||
| I had wanted to do a short run today, but I didn't have time, because I was so busy preparing for and putting on the first stage of the race formerly known as the BEAST 15 Hour. | ||
| C • What's the new name? 2 | ||
Friday May 2 | ||
| Cycling (mtb mostly trails) 1:35:09 | |
| slept:7.5 shoes: Nike ACG cycling shoes | ||
| Bits of cycling interspersed with mapping and control scouting at Fort Ebey State Park and the Kettle Trails. | ||
| Running - Trail / Grass 51:15 | |
| shoes: Brooks Adrenaline - 1 | ||
| Running while mapping and control scouting for BEAST at Putney Woods. | ||
Thursday May 1 | ||
| Cycling (mtb mostly trails) 22:00 | |
| shoes: Brooks Adrenaline - 1 | ||
| Some biking while doing BEAST mapping at Fort Ebey and the Kettle Trails. | ||