Sunday Oct 21 |
 | Running - Trail / Grass (trail) 1:12:00 [2]* 7.5 mi (9:36 / mi) +140m 5:38 / km | |
| max:156 slept:3.0 shoes: Brooks Cascadia (lime green!) |
| Running at Soaring Eagle Park to streamer the NWTR course. My legs were tired and sort of sore, again (some starting-up pain in my L hamstring/knee), but I felt better once I got going. Time out was 2 hours, but over 1/3 of that time was spent putting up course markings, talking on the phone, or otherwise stopped.
My left achilles tendon has felt a little sore later in runs for the past few days (at least since Friday). I'll have to keep an eye on it to make sure it doesn't turn into a chronic injury. |
| Running - Trail / Grass (trail) 14:03 [23]* 1.5 mi (9:21 / mi) +80m 5:00 / km | |
| ahr:139 max:159 shoes: Brooks Cascadia (lime green!) |
| Running to do the last bit of course marking. As I was finishing up, Liz Wilson came by leading the 10 mile run. I decided to try to follow her as she ran back up the hill from the lollipop loop. I pushed it a bit on my tired legs, but I wasn't quite keeping up. |
Saturday Oct 20 |
| Running - Trail / Grass warm up/down 3:20 [12] 0.43 mi (7:45 / mi) +5m 4:39 / km | |
| ahr:118 max:139 slept:4.0 shoes: Nike Zoom Waffle - Husky color |
| Very short jog before orienteering at Fort Casey. |
| Orienteering race (middle distance) 29:32 [234]*** 4.3 km (6:52 / km) +110m 6:05 / km | |
| ahr:149 max:168 17c shoes: Nike Zoom Waffle - Husky color |
| I ran course 3 at the Founders Day orienteering meet at Fort Casey State Park. This is always a challenging venue because of the abundant route choices and decision points and the variable difficulty of the navigation. The course was set to include some dramatic changes of direction, which added to the challenge. Some of the controls were inadequately mapped or described to be able to spike them, but I somehow managed to avoid losing much time.
My legs were tired again today, although it felt okay to run medium speed. My heart rate was mostly quite low, partly because of the speed changes and partly because I'm tired. On a few steep slopes and on the rocky beach, I regretted wearing my waffle racers, but they were fine on the many smoother and more gently sloped parts of the course. I'm trying to extend the life of my well-worn VJ Twisters to the U.S. Champs, in case I am unable to get another pair by then. |
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| C • Good work on #12. 10 |
Friday Oct 19 |
| Running - Trail / Grass (trail) 1:48:00 [2]* 10.6 mi (10:11 / mi) +280m 5:51 / km | |
| ahr:133 max:152 slept:3.5 shoes: Brooks Cascadia (lime green!) |
| Ran the 10 mile course (plus an out and back at a wrong turn) at Soaring Eagle Park to assess wind damage. It was in surprisingly good shape, with significant down tree crossings at only five places. I'll be curious to see how much of it the King County Parks staff clear by Sunday.
My legs felt tired from the start of this run and never felt better. I had a bit of left hamstring/knee pain but it never became significantly inflamed. Most of my run was at night. The total time out was 2:17+, but nearly half an hour of that time was spent clearing fallen tree trunks and limbs from the trail. |
Thursday Oct 18 |
| Running - Trail / Grass 14:00 [23] 2.0 mi (7:00 / mi) +25m 4:11 / km | |
| slept:8.3 shoes: Brooks Cascadia (lime green!) |
| Running around while spectating and cheering at the KingCo league cross country championships, which featured several junior orienteers. My legs felt a bit achey and tired today. |
| Cycling (mtb roads and trails) 47:00 [12]* 6.1 mi (7:41 / mi) +75m 4:37 / km | |
| ahr:124 max:149 shoes: Nike ACG cycling shoes |
| Riding at Des Moines Creek Park to re-measure the route for the November 10 NWTR event. The wind storm was still going while I rode, but the highest winds were over, so I wasn't too worried about falling trees and branches. There were some trail blockages, but not too many. I'll have to do some trail clearing before the run, if someone else doesn't do it before then. |
Wednesday Oct 17 |
| Running - Road / Track 47:00 [2] 5.6 mi (8:23 / mi) | |
| ahr:134 shoes: Brooks Trance 5 - 1 |
| Ran around Green Lake (20:44) to add some additional glow sticks to the course marking for the 27th AVS run. Roger was helping organize, so I pitched in and got a run in. Jogged around (26:16) to pick up the course markings afterward with Roger and Julia. |
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| C • AVS = ? 5 |
| Running - Trail / Grass 36:29 [2] 4.75 mi (7:40 / mi) +70m 4:34 / km | |
| ahr:148 max:160 slept:6.0 shoes: Brooks Trance 5 - 1 |
| Run from East Green Lake to Woodland Park, along the cross country course (minus the lower field loop, 0.84mi), and back. My legs felt tired after about 1/3 of this run, and I had some tightness in my hamstrings and, to a lesser extent, in some of my other muscles. |
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| C • Woodland Park XC course 3 |
| Running - Trail / Grass 14:00 [23] 2.0 mi (7:00 / mi) +25m 4:11 / km | |
| shoes: Brooks Cascadia (lime green!) |
| Running around at Lincoln Park while watching the Metro league cross country championships. |
Tuesday Oct 16 |
| Note | |
| slept:5.0 (rest day) |
| I was busy and didn't end up running today. I decided this was okay, since my legs have felt tired during the last couple weekends of racing, so I can probably use the extra rest day. |
Monday Oct 15 |
| Note | |
| slept:7.5 (rest day) |
| A planned rest day. I had a bit of pain in my right foot (not uncommon after a weekend of racing) and in my left knee/hamstring (the usual).
My throat intermittently feels like it might be getting sore. I hope I'm not getting sick again. |