Training Log Archive: maprunnerIn the 30 days ending Jun 30, 2012:
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Saturday Jun 30, 2012 #
9 AM
orienteer race 28:11 *** 2.9 km (9:43 / km) +4m 9:39 / km
ahr:170 max:179 14c
PTOC sprint at English Landing. I tried to to treat this as a real race, and keep up the pace and concentration. However, I hit a snag between 3 and 4, when there was a sign on the bridge saying it was closed for repairs, and I saw equipment on the other side. So I decided we had to go around. Half way through my long run, I noticed they hadn't marked it as out of bounds, so it was probably OK to cross. I lost it, got angry, stopped by the start to yell at the course setter for not telling us about the bridge. I regret that; it was uncalled for. I immediately apologized after my run.
I was tired for the rest of the run, but I don't think I can use it as an excuse. I just didn't have it in me today. I was disappointed in my pace and navigation.
route
I was tired for the rest of the run, but I don't think I can use it as an excuse. I just didn't have it in me today. I was disappointed in my pace and navigation.
route
C • PTOC 3
run/walk warm up/down 5:00 0.33 mi (14:57 / mi)
ahr:152 max:166
1 PM
Nordic track 25:00 [2]
PT 1 [0]
just to finish out my four hours for the week
Thursday Jun 28, 2012 #
PT 1 [0]
cycle 30:00 [3]
108F in Lawrence. A new PR. Fortunately, I only experienced it walking in and out of the library; and into the gym. That was enough.
Cycling class is getting easier. I don't dread getting out of the saddle any more.
Cycling class is getting easier. I don't dread getting out of the saddle any more.
Wednesday Jun 27, 2012 #
weights 1:00:00 [3]
103 degrees in June is just not fair. I'm lucky that tonight's workout was indoors, and it is Mike's week to be water girl.
Tuesday Jun 26, 2012 #
PT 1 [0]
Sunday Jun 24, 2012 #
7 AM
PT 1 [0]
run/walk 1:30:00 9.63 km (9:21 / km) +86m 8:57 / km
ahr:152 max:168
Usual long run at Clinton. Had to start early (for me) since record heat is predicted today. It was already 80 degrees at 7 am. Used my watch to keep me in my aerobic zone again. Started slower than my last 90 minute run; finished a bit stronger. Legs were tired at the half way point; constantly had to push it on the way back to keep the HR up. I was hoping to see some improvement in my time or distance, but not yet.
Saturday Jun 23, 2012 #
10 AM
PT 1 [0]
run/walk warm up/down 14:00 1.19 km (11:46 / km) +1m 11:44 / km
ahr:126 max:170
orienteer 18:19 2.66 km (6:53 / km) +8m 6:47 / km
ahr:173 max:184 12c
Ran a sprint at Burcham from 2009. I had never run this course in a competition. My plan today was to pretend it was a competition, and run hard without going too hard (and go brain dead). It helped that the weather was pleasant and the course is flat. I felt good while I was running and kept a steady pace, which was good. I didn't have a compass, and went a bit brain dead leaving 9, so I need to work on that some more.
run/walk warm up/down 3:00 0.17 km (17:09 / km)
ahr:126 max:162
Thursday Jun 21, 2012 #
cycle (class) 30:00
Wednesday Jun 20, 2012 #
weights 1:00:00 [3]
Spending a lot of time in the yard after work these days. Landscaping project is almost done, and plants are going in. Plus we planted 9 new trees. All of which need lots of water in the KS heat. And it's my week to be the water girl.
Tuesday Jun 19, 2012 #
6 PM
run/walk hills 30:00 2.85 km (10:32 / km) +54m 9:37 / km
ahr:141 max:169
Decided I need to do some hill work, so I headed to campus, which is shady and hilly. Perfect location for a hot summer evening. Took it pretty easy this first time out, since I didn't know what to expect. Six repeats up the hill, with some light jogging in between each rep.
PT 1 [0]
Monday Jun 18, 2012 #
Nordic track 25:00 [2]
Already too hot and humid outside.
Sunday Jun 17, 2012 #
Note
Last day of the road trip. Slept in again, and had the best breakfast of the trip at Bailey's in Omaha (8 different types of eggs benedict :)
Drove the back roads through Nebraska and Kansas to arrive home in the early afternoon. Which left time for a nap and a little bit of sewing before a nice home-cooked meal (by Mike, of course). A great four day weekend; sorry to see it end.
Happy Father's Day to all my father friends on AP
Drove the back roads through Nebraska and Kansas to arrive home in the early afternoon. Which left time for a nap and a little bit of sewing before a nice home-cooked meal (by Mike, of course). A great four day weekend; sorry to see it end.
Happy Father's Day to all my father friends on AP
Saturday Jun 16, 2012 #
walk 1:20:00 [1]
I woke up a bit earlier this morning (but still later than a work day) and we went out for breakfast again. Then I went "souvenir" shopping at the fabric store (supplex for $4.99/yard!!!), followed by the required stop at the mega-sports store (Scheels). We then drove south of Sioux Falls to Canton, on the Iowa border, and hiked around Newton Hills state park. I forgot to charge my Garmin, so I can only show the park trail map. Of course, it's inaccurate, but we managed just fine :) We hiked along B-C-D1-D. Woods were really beautiful. Quite a hilly area, with some overgrown fields on top. We were hiking on horse trails, which meant "watch your step", but they were in great shape: wide and smooth. Would be a great place for a trail run.
Then we drove through Vermillion SD (a friend grew up there) and into Nebraska. We took some back roads to Omaha. We arrived at our hotel, and were dying to take showers, until we discovered that the hotel had no hot water. Actually, it was tepid, but that was all. After letting it run for 15 minutes, and talking to the front desk, we decided to just leave this hotel. After we left, Mike looked up the hotel on Trip Adviser, and found that is was rated 63 of 69 hotels in Omaha :( Guess I should've checked before I booked...
We went to a local hole-in-the wall, authentic Mexican place for dinner. Excellent food. Then we found another hotel, where I took a very long, very hot, shower :)
Then we drove through Vermillion SD (a friend grew up there) and into Nebraska. We took some back roads to Omaha. We arrived at our hotel, and were dying to take showers, until we discovered that the hotel had no hot water. Actually, it was tepid, but that was all. After letting it run for 15 minutes, and talking to the front desk, we decided to just leave this hotel. After we left, Mike looked up the hotel on Trip Adviser, and found that is was rated 63 of 69 hotels in Omaha :( Guess I should've checked before I booked...
We went to a local hole-in-the wall, authentic Mexican place for dinner. Excellent food. Then we found another hotel, where I took a very long, very hot, shower :)
Friday Jun 15, 2012 #
11 AM
PT 1 [0]
orienteer 1:05:42 4.59 km (14:19 / km) +26m 13:55 / km
ahr:128 max:165 6c
After I slept late and we ate a big breakfast, we went back to Hankinson Hills for a training session. Mike had drawn a course for me that alternated control picking and corridor O. It was hot and sunny, and I wasn't that into it in the beginning. So no surprise that I had troubles reading the map early on. But then things started to make sense, and I slowly continued to walk through my course. Near the end, I picked up an unmapped, meandering trail, which explains why my track looks a bit funny. This would be a very cool place to have a training camp, if we could get other folks to agree to travel to Hankinson ND :)
Then, we proceed into South Dakota, where Mike indulged my curiosity and we went to De Smet, SD. Cool to see the houses and the graveyard, where everyone (except Laura and her family) are buried. Beautiful area, but wide open prairie with not much going on, just as one would expect.
We ended up in Sioux Falls, at the baseball stadium, watching the minor league Fighting Pheasants (really!). It was a perfect summer evening, and a great end to a great day.
And I added South Dakota as the 49th state where I've spent the night (Mike had been here before)
Then, we proceed into South Dakota, where Mike indulged my curiosity and we went to De Smet, SD. Cool to see the houses and the graveyard, where everyone (except Laura and her family) are buried. Beautiful area, but wide open prairie with not much going on, just as one would expect.
We ended up in Sioux Falls, at the baseball stadium, watching the minor league Fighting Pheasants (really!). It was a perfect summer evening, and a great end to a great day.
And I added South Dakota as the 49th state where I've spent the night (Mike had been here before)
Thursday Jun 14, 2012 #
6 PM
walk 35:00 [1] 2.69 km (13:00 / km) +1m 12:59 / km
Long day. Started from Lawrence and drove straight through to North Dakota. The start of a fun road trip.
Hankinson Hills park, in the Sheyanne National Grasslands, Hankinson ND. Mike made this O map at home, using lidar data and photo imagery. It was totally cool to see how well the map turned out. And this is an amazing area. The contours are a mix of up and down: sand hill terrain. it was very hard to guess if something would be up or down. I walked around a bit, just to trace some trails for Mike to add to the map
Drove on to Fargo and spent the night. The 48th state for both Mike and I :)
Hankinson Hills park, in the Sheyanne National Grasslands, Hankinson ND. Mike made this O map at home, using lidar data and photo imagery. It was totally cool to see how well the map turned out. And this is an amazing area. The contours are a mix of up and down: sand hill terrain. it was very hard to guess if something would be up or down. I walked around a bit, just to trace some trails for Mike to add to the map
Drove on to Fargo and spent the night. The 48th state for both Mike and I :)
Wednesday Jun 13, 2012 #
weights 1:00:00 [3]
Since I took off last week, and I have no races for the near future, my trainer Randall felt it was OK to make everything a torture move tonight.
Tuesday Jun 12, 2012 #
erg 25:00 [2]
Monday Jun 11, 2012 #
6 PM
run/walk 11:35 1.08 km (10:47 / km) +8m 10:23 / km
ahr:111 max:143
run 1:08 0.19 km (5:49 / km) +2m 5:32 / km
ahr:133 max:153
run 4:01 0.68 km (5:52 / km) +2m 5:47 / km
ahr:158 max:166
run 5:52 0.93 km (6:19 / km) +2m 6:15 / km
ahr:160 max:185
run/walk 12:31 1.22 km (10:15 / km) +13m 9:44 / km
ahr:137 max:159
Plan was to walk to west campus, run 5X4 min tempo intervals and jog back. But first my watch wasn't beeping at the intervals. And my HR was ridiculously low the whole time. I kept pushing harder and harder (as evidenced by my pace) but my HR stayed too low. (edit: except for thetimes I slowed down to adjust my HR strap or look at my watch or wonder what exactly was going on here). I was getting frustrated and stressed and I realized it had been a long couple of training days, and it was time to just pack it in for today.
Sunday Jun 10, 2012 #
11 AM
PT 1 [0]
orienteer race 21:56 [4] 1.8 km (12:11 / km)
9c
Local OK event at Clinton overlook. I was concentrating on getting all the event gear into the car, that I pulled a Nadim and left my O gear at home. Good thing I was dressed for running, just didn't have forerunner, compass, epunch or map reading glasses. I had planned to be un-official any way, since I had seen and discussed the course (on paper). I started before everyone arrived and it was weird not to follow my usual routine. No warm up, no HR monitor, no compass. I was going fairly well until I went from 7-10. Didn't realize it until I was leaving 9 and noticed that I had already been to 10. I thought about going back to 8, but then I just decided to DNF. It was hot, and I needed to be back for registration and results. We had a very good turnout (including a newbie!) and folks really enjoyed Pete's course.
5 PM
PT 1 [0]
Nordic track 20:00 [2]
erg 20:00 [2]
Plan called for an hour of training today, and it was too hot and humid to go outside again, so, basement workout it was.
Saturday Jun 9, 2012 #
10 AM
PT 1 [0]
run/walk 1:30:00 9.68 km (9:18 / km) +93m 8:52 / km
ahr:153 max:173
Long run at Clinton. The park was filled with people practicing for tomorrow's Ironman, so we had to change our start location to avoid the worst of the bike and car traffic.
I set my watch to stay in my HR zone 3. And I learned to hate that stupid watch, because it kept beeping at me :) Guess I have gotten used to running slow on these trails, so it was good to have the watch remind me pick up the effort. I also learned how much I slow down whenever I walk up hills; definitely something to work on. Pace was pretty good going out, but of course I slowed down as I got tired on the return trip. Legs are really dead now.
I set my watch to stay in my HR zone 3. And I learned to hate that stupid watch, because it kept beeping at me :) Guess I have gotten used to running slow on these trails, so it was good to have the watch remind me pick up the effort. I also learned how much I slow down whenever I walk up hills; definitely something to work on. Pace was pretty good going out, but of course I slowed down as I got tired on the return trip. Legs are really dead now.
Friday Jun 8, 2012 #
erg 25:00 [2]
Thursday Jun 7, 2012 #
5 PM
cycle 45:00
ahr:121 max:161
I had a hard time choosing an "alternate" sport to try this year, between my schedule and my interests. Finally settled on a cycling interval class, and tonight was the first one. It was pretty tough, which I think is a good sign. Gives me room to improve. I definitely need to work on riding out of the saddle. I never do that on my bike, and those muscles (whatever they are) got tired really quick. Class finished sooner than I planned, so I finished up with a few minutes of walking and jogging in South Park to make up the time.
Wednesday Jun 6, 2012 #
12 PM
walk 20:00 [1]
5 PM
PT 1 [0]
run/walk warm up/down 20:00 1.93 km (10:20 / km) +8m 10:08 / km
ahr:135 max:158
run race 17 [5] 0.1 km (2:50 / km)
ahr:180 max:180
Corporate Challenge 100m race. This was an interesting experience. I had never run a track race before, so I didn't know what to expect. I was amazed to find that there forty-eight F45s running tonight!
I expected this to hurt, but either I didn't push very hard (which is probable) or my adrenaline was sky high, because I have no physical memory of running this race. I was very confused at the end, and all I remember thinking was "That's it?" and "It's over?"
The one thing I do remember from this race was realizing half way through that I was dead last in my heat. I was crushed by the competition. I don't know my official time yet, but the heat winner was announced as 15.3, so I expect my time was 17.5 or so. A humbling experience.
I'm still confused by the whole experience, and don't know if I will do it again or not.
EDIT: Full results are now available. Fastest F45-49 was 15.497. I ran 17.200, in 13th place.
I expected this to hurt, but either I didn't push very hard (which is probable) or my adrenaline was sky high, because I have no physical memory of running this race. I was very confused at the end, and all I remember thinking was "That's it?" and "It's over?"
The one thing I do remember from this race was realizing half way through that I was dead last in my heat. I was crushed by the competition. I don't know my official time yet, but the heat winner was announced as 15.3, so I expect my time was 17.5 or so. A humbling experience.
I'm still confused by the whole experience, and don't know if I will do it again or not.
EDIT: Full results are now available. Fastest F45-49 was 15.497. I ran 17.200, in 13th place.
C • 100m 5
Tuesday Jun 5, 2012 #
PT 1 [0]
erg 20:00 [2]
Nordic track 20:00 [2]
Monday Jun 4, 2012 #
PT 1 [0]
A meet planning meeting tonight. Some topics of discussion:
--mapping some vegetation on Naish (probably open with scattered trees)
--social event on Saturday night (probably not; find out what has been done in past)
--rec course (day of event entry allowed; only white course)
--awards (for adults: minimal awards; OK-style awards ceremony)
--event name (we're stumped; any suggestions?)
--mapping some vegetation on Naish (probably open with scattered trees)
--social event on Saturday night (probably not; find out what has been done in past)
--rec course (day of event entry allowed; only white course)
--awards (for adults: minimal awards; OK-style awards ceremony)
--event name (we're stumped; any suggestions?)
Sunday Jun 3, 2012 #
9 AM
cycle 25:00 6.6 km (3:47 / km) +34m 3:42 / km
ahr:121 max:146
4 PM
run/walk warm up/down 10:00 0.88 mi (11:22 / mi) +7m 11:06 / mi
ahr:134 max:170
PT 1 [0]
orienteer 25:19 2.62 km (9:41 / km) +38m 9:02 / km
ahr:162 max:176 9c
I was attending a party in northern KC today, so I figured I should stop by Bonner on the way home, and run my test loop. I was quite surprised to realize that I hadn't run this course in 3.5 years. I could swear it was no more than a year ago :)
And it was a total bust. Don't know if it was the lack of sleep, the heat, or the end of a long day, but basically, I sucked. I just didn't push it at all, and I ran a very slow time. The HR graph shows it all, in term so of a weak effort. Ugh :(
route
And it was a total bust. Don't know if it was the lack of sleep, the heat, or the end of a long day, but basically, I sucked. I just didn't push it at all, and I ran a very slow time. The HR graph shows it all, in term so of a weak effort. Ugh :(
route
Saturday Jun 2, 2012 #
5 PM
PT 1 [0]
Nordic track 20:00 [2]
Friday Jun 1, 2012 #
6 PM
PT 1 [0]
run tempo 30:00 5.11 km (5:52 / km) +17m 5:46 / km
ahr:136 max:177
Trying out a tempo run routine. Ran on west campus cause it's flat and smooth. Beautiful day: overcast and 60's. Tired by the 5th rep, which is just right.
In other news, I noticed that Pavlina has registered for F50 at the North Americans. Is she allowed to do that ? :)
In other news, I noticed that Pavlina has registered for F50 at the North Americans. Is she allowed to do that ? :)