Training Archive: eboneIn the 7 days ending 2008-01-06:
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| M | T | W | H | F | S | S | |||||||||||
Sunday Jan 6 | ||
| Running - Trail / Grass (some road, too) 1:35:00 [12]** 6.6 mi (14:24 / mi) +300m 7:50 / km | |
| ahr:115 max:140 slept:9.0 shoes: Brooks Adrenaline - 1 | ||
| Very easy recovery run/hike scouting some BEAST terrain with Maddy. We found some nice trails and some hills. This was probably somewhat too long for a recovery day. I meant to just go for 45 minutes, but I wanted to explore most of the area, and it took longer. Our actual time out was about 2 hours, but that included lots of little stops. | ||
| Cycling (mtb roads and trails) 1:05:00 [12]* 7.0 mi (9:16 / mi) +350m 5:00 / km | |
| ahr:117 max:150 | ||
| I went BEAST scouting by bike at a different venue, also hilly. The snow-covered trails were pretty, but I had to go slowly and carefully on the icy roads. The ride distance was a guess. Total time out was 1:15, including some brief stops. | ||
Saturday Jan 5 | ||
| Event: Tiger Fat Ass | ||
| Running - Trail / Grass (trail) 2:19:55 [23] 15.6 mi (8:57 / mi) +1120m 4:33 / km | |
| ahr:152 max:166 slept:3.0 shoes: Brooks Cascadia (gray) | ||
| I ran one 25k loop of the Tiger Fat Ass 50k run. I had planned to take it easier, but the rolling trails on top were too inviting, and I found myself pushing the pace up into marathon or threshold pace. Given the recent mild, rainy and windy days (which melted a bunch of the snow), the course conditions were really decent. It was still snowy in most of the usual places, and there was a light snow falling for part of the run, but the snow was never deep or too slushy.
I started out with Scott Jurek and Brian Morrison, but they pulled ahead about 30-45 seconds up the hill on the High School Trail, when I started to walk (after less than 30 minutes). A little while later, Uli Steidl came prancing up behind me as I was catching up to James Varner. I ran with them for a few minutes until stopping for a toilet--er, cat hole--stop after about 47 minutes (1:50; I know, gentle reader: too much information, but it's for me). I caught a glimpse of some of the leaders again approaching the Paw Print Rest Stop, where I arrived at 1:31:45 and used the vault toilet (1:45). Then came the snowy climb section, where the snow was fairly packed and the footing was relatively good. My quads and calves felt quite fatigued during this section, and I thought as I walked that maybe I shouldn't have run so hard up some of the earlier hills. After bonking the last time I did this run (and towed Bill up the hill), I feared it would happen again and took a gel at 65 minutes and another at 105. Having awoken with some of a late dinner still in my stomach, I hadn't eaten any breakfast, which added to my worry. My legs felt pretty tired by the time I reached West Tiger peaks #1, #2 and #3, and I thought the downhill might be grueling, but it ended up feeling fine (hey, my "quads are stacked" ;-), and I ran down with good speed and passed Uli, Scott, James and Brian and put a few minutes on them. I didn't quite overtake the guy who finished second; I don't know who he was. It's worth mentioning that this was not a race effort for any of the front finishers (although I probably couldn't have gone a whole lot faster, maybe 5-10 minutes?), so passing those guys at the end simply suggests good relative performance at that stage of the course. I rode with Kimberly, who had her car key and finished in about 3 hours, so after chatting with Scott for a few minutes, I walk/jogged to stay warm and ate my last gel to refuel. After changing, James saw me looking pathetic in my wet clothes and loaned me a shirt and sweater. My split/elapsed times and avg/max heart rates per segment: 25:49/25:49 142/155 -- gate at bottom of High School Trail 36:26/1:02:15 153/163 -- crossing W. Tiger RR Grade (?), incl 1:50 stop 29:31/1:31:45 156/163 -- Paw Print Rest Stop 23:53/1:55:38 154/161 -- W. Tiger #1 summit warming hut, incl 1:45 stop 8:57/2:04:35 158/164 -- W. Tiger #3 summit 18:55/2:23:30 161/166 -- ~2.9 miles to start/finish at High Point Gate | ||
| Running - Road / Track warm up/down (dirt road) 13:58 [12] | |
| ahr:124 max:155 shoes: Brooks Cascadia (gray) | ||
| 8:06 warm-up and 5:52 warm-down for orienteering at Bridle Trails. | ||
| Orienteering race (trails) 34:46 [23]* 5.2 km (6:41 / km) +110m 6:03 / km | |
| ahr:164 max:171 14c shoes: Brooks Cascadia (gray) | ||
| With some trepidation after my earlier morning run, I ran course 7 at Bridle Trails State Park. I had 20-25 minutes of decently strong running left in my legs, and after that it was a struggle to keep from slowing to a jog. The mud on the trails mostly wasn't very deep, to my surprise.
After lecturing Kimberly in the car on the importance in orienteering of paying attention and doing the basics right, I made some small mistakes early in the course, due to... not paying attention and not doing the basics right--specifically, not anticipating my action at the next decision point and not watching my direction well enough. After that, it was basically a fine run from a technical standpoint. I had maybe 45 seconds of lost time, but James Roach beat me by over a minute. I don't know who else beat me. Nikolay was three seconds behind. | ||
| C • watching direction 4 | ||
| Note | |
| Top 20 (of 56) men on course 7:
1 33:35 James Roach 2 34:23 Alex Frank 3 34:37 Eric Bone 4 34:40 Nikolay Nachev 5 35:28 Glenn Rogers 6 35:55 Mike Miller 7 36:03 Matt Hayes 8 36:21 John Church 9 36:47 Aaron Rinn 10 37:54 Ben Hall 11 38:37 Dave Enger 12 39:25 Rick Breseman 13 39:38 Darian Davis 14 40:14 Phil Stradling 15 40:23 Alex Macleod 16 41:16 Tyler Frederickson 17 41:50 Chip Palzer 18 42:53 Patrick Nuss 19 43:04 David Parsons 20 43:22 Jake Reeder | ||
Friday Jan 4 | ||
| Running - Trail / Grass 38:55 [1] 3.11 mi (12:29 / mi) +50m 7:24 / km | |
| ahr:112 max:130 slept:6.6 shoes: Brooks Adrenaline - 1 | ||
| In the evening, I went for a very easy recovery jog with Maddy at Meadowbrook, Nathan Hale, Jane Addams and environs. I don't know if it helped me recover, but it sure felt good. I slightly strained my right gastroc muscle yesterday when doing calf raises, and I think it cramped last night, too. It hurt some most of today but felt better once it warmed up.
I did a couple laps around the track, and on the second lap, Maddy eased back beside me, looked at me and made some exasperated noises and little jumps, as if to say, "hello--we've already totally sniffed this place, so can we, like, stop running in circles?" On the way out of the track, we saw a group of 8-ish-year-old kids who were excitedly waiting for their mom, who was walking toward the track carrying a glow-in-the-dark frisbee-like thingy. Cute! Maddy thought it was more terrifying than cute, though. It must be tough being afraid of just about everyone. | ||
Thursday Jan 3 | ||
| Running - Road / Track (some grass, too) 25:16 [1] 1.8 mi (14:00 / mi) +12m 8:31 / km | |
| ahr:114 max:131 slept:4.8 shoes: Brooks Adrenaline - 1 | ||
| Very easy recovery jog with Maddy to Good Shepherd, around the park (including some ball playing--running more or less in place), and back. | ||
| Orienteering (control picking) 35:45 [12]*** 4 km (8:56 / km) +20m 8:43 / km | |
| ahr:118 max:132 37c shoes: Brooks Cascadia (gray) | ||
| I talked myself into going out into the monsoon to splash around Magnuson Park for some evening control picking. I found it somewhat hard to stay concentrated while jogging slowly, and I found that once I started to generate some interest and anticipation about the course, I sped up unintentionally. I was rusty to start with, but my map-handling mechanics felt much better at the end. There was lots of standing water, and most of the marshes had dilated and run together. I felt out of energy toward the end, even though I was taking it easy. My route. | ||
| Strength / Weights (mostly body weight) 40:00 [12] | |
| ahr:92 max:142 shoes: Brooks Adrenaline - 1 | ||
| Strength workout in the hanger at the office. I did lower body, core, and upper body exercises. I forgot to do any lunges, but I did: one-legged squats; calf raises; knee lifts (hip flexors); lying leg extensions, adductions, and abductions; Cotner dips; bench jumps; hip raises (lateral, with dangling foot); crunches and leg lifts; standing and lying back raises; push-ups with various hand positions; deltoid pull-ups (lifting a folding table); arm curls (with table); and bar dips. I think that's all, but I may be forgetting something. I felt pretty depleted at the end of the workout. | ||
Wednesday Jan 2 | ||
| Running - Road / Track (road) 1:40:38 [2] 11.85 mi (8:30 / mi) +270m 4:56 / km | |
| ahr:134 slept:8.8 shoes: Brooks Cascadia (gray) | ||
| Late night run, the first 56 minutes with Maddy and the remainder by myself. My route. During my second loop (starting at 1:03:00 into the run), I ran 12 x 25 fast strides, starting every 1 minute (logged separately). It was hard to start this run, because I was tired and it was cool and raining steadily. My heart rate was quite low (often in the 110s) for the first 20 minutes of the run, probably because it was mostly downhill, and I allowed Maddy to make lots of doggie stops. My legs felt somewhat tired from yesterday's run, and I didn't push the pace. My hamstrings were pretty tapped out by about 1:25, especially the left one, which started hurting a bit at about 1:10, during the fast uphill strides, probably because I got a bit tired and overstrided--d'oh! This will be a tough training week. | ||
| Running - Road / Track hills (road) 2:57 [5] 0.66 mi (4:28 / mi) +30m 2:26 / km | |
| max:161 shoes: Brooks Cascadia (gray) | ||
| 9 x 25 + 3 x 25 fast strides up Roosevelt Ave, from 65th to 80-something-th. I started one every minute within sets and they took a bit less than 15 seconds each, on average. I should have broken the reps into more sets, with longer rests in between, because my legs got fatigued and I overstrided and antagonized my left hamstring a bit. I took an extra minute of jogging rest before the last three and focused on leaning forward slightly and trying to push rather than pull with my legs. | ||
Tuesday Jan 1 | ||
| Running - Trail / Grass (some pavement, too) 55:01 [2]* 5.9 mi (9:20 / mi) +345m 4:54 / km | |
| ahr:143 max:157 shoes: Brooks Cascadia (gray) | ||
| I went on a fun birthday run through the Acalanes Ridge Open Space, down to Pleasant Hill Road, then up into the eastern reaches of Briones Park. My route. I mostly ran easy, but I did two threshold runs of 5+ minutes each (logged separately), including some significant climb. I took a trail map and did a so-so job of thumbing it as I ran.
34:45 before the two threshold runs, 4:56 between runs, then 15:20 afterward. | ||
| Running - Trail / Grass tempo (trail) 10:33 [3] 1.61 mi (6:32 / mi) +123m 3:17 / km | |
| ahr:162 max:168 shoes: Brooks Cascadia (gray) | ||
| Two threshold runs, the first one mostly uphill and the second mostly downhill:
5:05 for 0.59 mi, 164/167 HR (4:00 for 0.37 up +90m, 1:05 for 0.22 down -50m) 5:29 for 1.02 mi, 161/168 HR (-75m at start, +33m at end) | ||
Monday Dec 31 | ||
| Note | |
| slept:9.0 (rest day) | ||
| My usual off day. I'm feeling pretty good at the end of this easy week, although the pain behind and on the medial side of my left knee continues to simmer along, and my hamstrings continue to be crampy. I wonder if there's a nutritional solution to temperamental hamstrings, like taking vitamin E or something. I imagine it would help to spend less time sitting down, but that's a harder lifestyle change to implement.
My chest is still sore from the bit of strength work on Saturday evening. | ||
| C • vitamin e wouldn't help you... 3 | ||