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. |