Sunday Dec 23 |
 | Note | |
| slept:8.0 (rest day) |
| Driving to California with mom for Christmas. My legs were pretty stiff from yesterday's run. |
Saturday Dec 22 |
| Orienteering 25:00 [12]*** 3.6 km (6:57 / km) +10m 6:51 / km | |
| ahr:124 max:138 17c slept:2.5 shoes: Brooks Adrenaline - 1 |
| With Maddy, I jogged a fairly easy practice course at Magnuson Park, one I sketched with the primary design goal of keeping my feet dry. It more or less worked, except for some dampness going through a couple stretches of rough grass.
A few times, I noticed myself not paying attention to what would come next, and I focused harder to correct. It felt like work to follow the map, even on such an easy course, which means it was probably good training. |
| Running - Road / Track (gravel and pavement) 1:51:30 [2] 15.87 mi (7:01 / mi) +5m 4:22 / km | |
| ahr:152 max:161 shoes: Brooks Adrenaline - 1 |
| Ran half of the Pigtails Flat Ass 50k, just the "back" part of the out and back course, from Landsburg to Renton along the Cedar River Rail Trail, which meant a nice, gradual 450 feet elevation loss. I wanted to make this a brisk, upper-aerobic training run (yet sub-marathon-pace), but I felt good and found myself going too fast again and again, with my heart rate climbing into the mid-to-upper 150s, after which I would purposely slow down. It was hard to stay slowed down, though, on such a nice downhill grade, and my stride rate and heart rate seemed to gravitate toward about 87 and 156 per minute, respectively.
The weather was fairly poor, with the temperature in the upper 30s and steady rain for most of the run. I thought I would get too warm with my fleece hat and EMS Thunderhead Stretch jacket, but I was quite comfortable and never felt the urge to take anything off (except my wet windpants, but I didn't bother). I stopped for a total of about 4:20 (0:20, 0:30 and 3:30) for refreshments and a restroom break, so my actual time out was 1:55:50.
My legs felt quite good for about the first hour: supple and snappy with essentially no hamstring pain. They started to feel generally tighter after the hour mark, and at 1:25 both hamstrings began to tie up. I took this as a sign that my driving muscles were tiring and I was overstriding to compensate. It seemed to help (after a couple of minutes) to focus on keeping my stride low and short, and I ran the last few miles in around 7:15 pace and felt very forward and powerful (yet tired) for the last bit. When I saw that the finish was coming up, I got a little too excited and ran about 6:40 pace for a minute, which shot my heart rate up to 160 until I noticed and eased off.
I had a little pain behind my left knee, which came and went pretty quickly around 1:30, I think. Otherwise, I had no injuries or acute sorenesses. |
Friday Dec 21 |
| Note | |
| slept:7.5 (rest day) |
| My quads are sore today from yesterday's uphill and (especially) downhill running. I meant to go for a short recovery run, but I ended up doing it early Saturday morning. |
Thursday Dec 20 |
| Running - Trail / Grass (trail) 1:26:25 [123]* 8.0 mi (10:48 / mi) +680m 5:19 / km | |
| ahr:145 max:166 slept:7.4 shoes: Brooks Cascadia (gray) |
| I went for a night trail run at Tiger Mtn. including some forest running (logged separately). My legs felt somewhat tired at first but got a bit better after I warmed up. There was a bit of snow above ~1200 feet, which was really pretty. I spent a few minutes running with my headlamp off by the light of the 3/4 full moon which illuminated bits of trail segmented by tree shadows. I ran a couple of harder intervals (4:43 +105m and 5:20 +100m) while going up West Tiger 3 Trail, which I took only up to about 1900-2000 feet, where the small trail cut over to Section Line Trail, which was a hair-raising descent in places, with the snow-covered, rocky and steep pitches. I ran with a pack with water, extra clothes, an extra headlamp and a bit of food. My quads felt really fatigued at the end from all the steep and/or quick downhill running. |
| Running - Terrain 15:00 [12]** 0.8 km (18:45 / km) +10m 17:39 / km | |
| ahr:134 max:155 shoes: Brooks Cascadia (gray) |
| Some running in the forest, through the supposedly white or slow-run undergrowth flattish area just SE of the Bus Trail. I guess some of the windstorms in recent years must have taken their toll on this part of the forest, because I did more climbing over blown down trees than I did running (so I got my upper-body workout in). I ran generally NE, parallel to the trail, and most of the trees had fallen NW across my path. The soft forest floor and big ferns made it possible to jump over only the lowest and smallest of logs. |
Wednesday Dec 19 |
| Orienteering 25:00 [12]*** 2.08 km (12:00 / km) +80m 10:04 / km | |
| slept:7.5 shoes: Brooks Adrenaline - 1 |
| Stints of walking and jogging while doing fieldwork. |
| Walking 18:40 [1] 1.33 mi (14:00 / mi) +12m 8:28 / km | |
| shoes: Brooks Adrenaline - 1 |
| Walking with my bags from the gate at SeaTac Airport back to my car. |
Tuesday Dec 18 |
| Orienteering 34:15 [2]*** 3.42 km (10:00 / km) +55m 9:15 / km | |
| 9c slept:7.0 shoes: Brooks Adrenaline - 1 |
| Ran easy through part of a course at Camp Clement while course/map consulting. It was fun terrain. My time out included some short pauses to check out the map and control placements. I'm guessing about the distance. |
| Orienteering 18:40 [12]*** 2.33 km (8:00 / km) +30m 7:31 / km | |
| ahr:121 max:143 5c shoes: Brooks Adrenaline - 1 |
| Bits of running while mapping and vetting. |
Monday Dec 17 |
| Walking 13:00 [1] 1.0 mi (13:00 / mi) +25m 7:30 / km | |
| slept:3.0 shoes: Brooks Adrenaline - 1 |
| Brisk walk from the car to SeaTac Airport terminal to fly to Texas. |
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| C • DDR 2 |
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| C • texas? 1 |