Training Log Archive: maprunnerIn the 31 days ending Jul 31, 2013:
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Wednesday Jul 31, 2013 #
stretch 1 [0]
Up before dawn while on vacation, what was I thinking? We signed up for a guided sunrise drive. I'm glad I brought my winter coat, hat and gloves, because it was cold as we drove around in our open walled trucks:
But, it was SOOOOO worth it! On our first drive, we saw lions and rhino! Right near the road:
And we also saw wild dogs, which turns out to be a very rare sighting (our guide was the most excited person). They are very striking:
After the guided morning drive, Mike and I went driving around on our own. Kruger is similar to Yellowstone, in that there are plenty of roads (paved and dirt) connecting the various camps, and you're free to drive on any road. You're just not free to get out of your car!
Before this trip, I thought we might see some animals about 50-100 yards away, and we would need our binooculars. Binocs were fun and helpful, but not required. All of the animals can be seen close to or even crossing the road. It was so amazing to turn the corner and see something else. It seemed like a dream to suddenly see impala and and wildebeest as you're driving around.
That evening, we went out on a guided sunset drive. Saw a baby rhino suckling from it's mom; a spotted hyennia and a procupine, among other sightings. Totally, totalluy cool.
Just for the record, these are the animals we saw on the first day:
white rhino
lion
impala
gray dakar
kudu
wild dog
buffalo
baboon
crocodile
nyala
warthog
giraffe
monkey
mongoose
zebra
steenbok
bushbok
scrub hare
porcupine
genet
hyennia
Tuesday Jul 30, 2013 #
1 PM
stretch 1 [0]
orienteer 36:54 2.5 km (14:46 / km) +77m 12:47 / km
ahr:139 max:175
Wide awake in the middle of the night again, but this place had wifi only during the daytime, so it was not so easy to keep myself entertained :)
We headed off towards Kruger national park. The terrain slowly changed from flat fields to rolling hills to lumber plantings. Along the way, we saw lots of wild fires. Some were planned, some were not.
We arrived in Nelspruit, and started looking for the botanical gardens (I had another O map I wanted to try). I made two big mistakes in planning this trip: 1) did not buy an international data package for my phone and 2) did not print out area maps for where were going. I just forgot that wifi coverage wouldn't be every where.
We drove around a bit, but couldn't fin the entrance. Finally stopped at a gas station to ask for directions. We commented that there were no road signs to show the entrance (other than one that said 4 k straight ahead). The clerk walked us outside and pointed to the big sign just up the road (where we had not yet driven) that said basically, "turn here". Smile.
This was a cool place to explore, even if we were just walking. The sprint course was great. I thought I would jog it, but in the end I did a mix of walking and jogging. I found it hard to read the map on the run, and I didn't want to knock over any other patrons (although I only saw a few). The sprinklers were running around 7 and 8, so I just skipped those. route
After Nelspruit, we were finally on our way to Kruger. Unfortunately, this was some of the most stressful driving of the trip. Mostly rural dirt or gravel roads, with tons of potholes. And pedestrians (mostly schoolkids) on both sides of the road. Yikes! The speed limits changed rapidly, and there were unmarked speed bumps in some residential areas. We had a couple of close calls, and plenty of times where I shifted wrong or turned on the wipers instead of the turn signal, but in the end, we made it to Kruger in one piece.
We stayed at the Skukuza camp for the first two nights. Our accommodations in the park were these thatched roof cabins. Very nice. Some included a full kitchen, and all included a charcoal grill (braai in South Africa) which is quite a popular activity here. Had a nice chat with our neighbors (who were from Sweden). They gave us their leftover charcoal when they left the next morning. We planned to eat in the restaurant, but it was closed, so we went to to the camp store and bought some salad, cheese and crackers instead.
The interestering thing about staying in Kruger is that the animals run free and you are locked up. You have to be in the camp from 6 pm to 6 am. Here's an example of the fence in Skukuza:
We headed off towards Kruger national park. The terrain slowly changed from flat fields to rolling hills to lumber plantings. Along the way, we saw lots of wild fires. Some were planned, some were not.
We arrived in Nelspruit, and started looking for the botanical gardens (I had another O map I wanted to try). I made two big mistakes in planning this trip: 1) did not buy an international data package for my phone and 2) did not print out area maps for where were going. I just forgot that wifi coverage wouldn't be every where.
We drove around a bit, but couldn't fin the entrance. Finally stopped at a gas station to ask for directions. We commented that there were no road signs to show the entrance (other than one that said 4 k straight ahead). The clerk walked us outside and pointed to the big sign just up the road (where we had not yet driven) that said basically, "turn here". Smile.
This was a cool place to explore, even if we were just walking. The sprint course was great. I thought I would jog it, but in the end I did a mix of walking and jogging. I found it hard to read the map on the run, and I didn't want to knock over any other patrons (although I only saw a few). The sprinklers were running around 7 and 8, so I just skipped those. route
After Nelspruit, we were finally on our way to Kruger. Unfortunately, this was some of the most stressful driving of the trip. Mostly rural dirt or gravel roads, with tons of potholes. And pedestrians (mostly schoolkids) on both sides of the road. Yikes! The speed limits changed rapidly, and there were unmarked speed bumps in some residential areas. We had a couple of close calls, and plenty of times where I shifted wrong or turned on the wipers instead of the turn signal, but in the end, we made it to Kruger in one piece.
We stayed at the Skukuza camp for the first two nights. Our accommodations in the park were these thatched roof cabins. Very nice. Some included a full kitchen, and all included a charcoal grill (braai in South Africa) which is quite a popular activity here. Had a nice chat with our neighbors (who were from Sweden). They gave us their leftover charcoal when they left the next morning. We planned to eat in the restaurant, but it was closed, so we went to to the camp store and bought some salad, cheese and crackers instead.
The interestering thing about staying in Kruger is that the animals run free and you are locked up. You have to be in the camp from 6 pm to 6 am. Here's an example of the fence in Skukuza:
Monday Jul 29, 2013 #
Note
Went back to the airport to pick up our rental car. I decided I would rather drive and let Mike be the navigator; it was easier to concentrate on just driving on the other side of the road. Pretty stressful to drive in South Africa, not because of the left-side of road issue. One, there are very few road signs (outside of the big cities). Two, the towns and streets are all being renamed. Three, pedestrians and animals walk on the shoulder, and even try to cross the road. Even the super highways with 120 km/hr speed limits! Terrifying for the driver and passenger both!
We made our way to Pretoria and the Cradle of Humankind site. Very cool to explore our really early roots. We walked around the Sterkfontein cave, where they found some intact skeletons. This was fun. Then we went to the museum at Maropeng which was just a tourist trap, and in retrospect, we could have skipped.
I had an O map for a park in Pretoria, so we headed there next. Unfortunately, this was another bad decision. Rush hour traffic, no clear directions, hard to find entrance, tired and stressed driver and navigator; total fail. We gave up after a while and drove on towards Witbank (now called eMalahleni) for the night.
We drove through some agricultural areas, which sure looked a lot like Kansas! Pretty ironic to travel across the globe to the same scenery. Witbank is an area of surface mining (coal) so it was dirty and smelly, but it was just a convenient stopping point. We didn't want to drive after dark, especially since we passed a road sign warning us of a "high hijack zone".
We made our way to Pretoria and the Cradle of Humankind site. Very cool to explore our really early roots. We walked around the Sterkfontein cave, where they found some intact skeletons. This was fun. Then we went to the museum at Maropeng which was just a tourist trap, and in retrospect, we could have skipped.
I had an O map for a park in Pretoria, so we headed there next. Unfortunately, this was another bad decision. Rush hour traffic, no clear directions, hard to find entrance, tired and stressed driver and navigator; total fail. We gave up after a while and drove on towards Witbank (now called eMalahleni) for the night.
We drove through some agricultural areas, which sure looked a lot like Kansas! Pretty ironic to travel across the globe to the same scenery. Witbank is an area of surface mining (coal) so it was dirty and smelly, but it was just a convenient stopping point. We didn't want to drive after dark, especially since we passed a road sign warning us of a "high hijack zone".
Sunday Jul 28, 2013 #
stretch 1 [0]
Just a bit of stretching and moving around on the plane. The sixteen hours were not as bad as I feared.
Landed in JNB and got picked up by our hotel. So wonderful to arrive in a new country to find someone standing there with your name on a sign.
Weird to go from bright summer sun to cool winter sun in one day. Temps here are great though.
Took a shower and crawled into bed for much needed sleep. But now I'm wide awake at midnight. Thank goodness for AP, makes for good reading. Especially right now, when almost all of my favorites are traveling and posting cool stuff.
Landed in JNB and got picked up by our hotel. So wonderful to arrive in a new country to find someone standing there with your name on a sign.
Weird to go from bright summer sun to cool winter sun in one day. Temps here are great though.
Took a shower and crawled into bed for much needed sleep. But now I'm wide awake at midnight. Thank goodness for AP, makes for good reading. Especially right now, when almost all of my favorites are traveling and posting cool stuff.
Saturday Jul 27, 2013 #
stretch 1 [0]
sprint drills 5:00 [2]
We had a four hour layover in ATL, so I decided to embarrass Mike and do some of my drills in the airport.
Friday Jul 26, 2013 #
stretch 1 [0]
We head off to South Africa tomorrow. We will spend more than a week driving around Kruger National Park, including two nights at an all-inclusive private game preserve. Then a night in Swaziland, followed by a few days of hiking in the Drakensberg mountains. Finish with a day of orienteering near Johannesburg. First time in southern hemisphere (thanks Dick, for lending me your compass), first time in Africa. I'm so excited !!!
Thursday Jul 25, 2013 #
5 PM
orienteer 16:31 2.0 km (8:16 / km) +11m 8:02 / km
ahr:170 max:180
Mike set a short training course for me on the Stoll map. I re-used an old map, and I got confused by which circle I was going to next (around 2 and 3). After that, everything was smooth.
It was 75 degrees with a soft rain. Felt great!
route
stretch 1 [0]
Wednesday Jul 24, 2013 #
stretch 1 [0]
weights 30:00 [3]
Tuesday Jul 23, 2013 #
stretch 1 [0]
Busy week, wrapping up stuff from the Sunflower Games, getting a haircut, getting the house ready for Mike's uncle (who will visit while we are away), and generally getting ready for the trip. Still way too sleepy (lack of usual "catch up" sleep on the weekend). All are excuses. I'm basically totally unmotivated to train right now.
Sunday Jul 21, 2013 #
7 AM
stretch 1 [0]
2013 Sunflower State Games, Clinton Overlook, meet director
We got a decent turnout, with some "day of " entries, which was good. I was surprised by two things: 1) the number of newcomers and 2) the lack of our "regulars" in attendance.
It was fun to see some kids from Raintree (just learned to orienteer last week) and their enthusiasm; nice to meet the Cottons, who went to the Sunflower Games site and just found orienteering; to see Pink Socks back in KS; and to meet Kolbe, a new geography grad student.
Reta's courses were a big hit. Gene's photos turned out great, as always. The trophies were nice.
But the true highlight was seeing Fritz, whom we hadn't heard from since October. Welcome back!
Thanks to Kevin, Mike, Pete, Nick, Reta, Paul, Dick, Kolbe and Gene for helping with the event.
5 PM
erg 20:00 [3]
I usually take a mental training break during the month of August. I keep training, but I don't follow any schedule or plan. Today, I was suppossed to do my monthly two hour trail run. But after the event, I had to do some administrative stuff, then visit with Mike's mom, thn try to take a nap before driving to KC for dinner at a friend's house. As the day wore on, I kept coming up with excuses. I'll just run for one hour. I'll just go for a bike ride. Before I knew it, I just had time to squeeze in a bit of rowing in the basement. So, I decided that it was a sign that I should start my mental break a week or two earlier this year.
Saturday Jul 20, 2013 #
stretch 1 [0]
orienteer 32:46 [4] 3.4 km (9:38 / km)
ahr:164 max:177
Test run of the Sunflower Games long course. Cooler temps and muddy trails made it fun. Plus the course design was nice.
route
orienteer 16:19 [4] 2.1 km (7:46 / km)
ahr:162 max:173
Then I did a test run of the short course. I wasn't psyced to do this, and I stood at the start for a few seconds, trying to make myself go. Of course, I was fine, once I was out there moving around.
route
Friday Jul 19, 2013 #
stretch 1 [0]
Thursday Jul 18, 2013 #
11 AM
stretch 1 [0]
run/walk hills 40:00 2.93 mi (13:39 / mi) +99m 12:21 / mi
ahr:148 max:185
I worked at home today so I could watch TDF live (up Alpe d'Huez twice!) so I decided to run Ulrik's hill at lunch time. Legs were tired from yesterday, and were really screaming on the third loop. But I pretended I was a TDF cyclist on the second ascent today, and quit my whining and pushed on.
6:59
6:56
6:50
6:59
6:56
6:50
Wednesday Jul 17, 2013 #
stretch 1 [0]
weights 30:00 [3]
Doctor visit today to get Hep A booster shot and anti-malarial prescription. Yellow Fever and typhoid are up to date, so no need for those shots. Ten days to go !!!!
Monday Jul 15, 2013 #
6 PM
stretch 1 [0]
sprint drills 30:00 2.99 km (10:01 / km) +7m 9:54 / km
ahr:104 max:209
Last session with my coach. He taught me some more drills, and we laid out a basic two-phase training plan for the next 10 months.
Sunday Jul 14, 2013 #
9 AM
stretch 1 [0]
run/walk 1:30:00 9.71 km (9:16 / km) +89m 8:52 / km
ahr:155 max:185
Another Sunday, another trail run at Clinton. Felt pretty good today, even though I took one fall near the end.
Saturday Jul 13, 2013 #
Note
Ah, now I understand. When I finished the race yesterday, I felt bad right away. I knew something had gone wrong, and it was not a good run. I was really disappointed in myself. However, I try to stay positive, generally, on my AP log, so my write up concentrated on the bright side of a PR. But in reality, I was quite bummed all evening and resorted to eating lots of comfort food. But I couldn't define what was wrong.
Until Gene posted this lovely photo he took of the start:
My form is terrible. And now I remember that my arms were not right during the whole race. Which is really odd, since my arms are usually fine. Why didn't I follow my usual form in this race? I don't know. I'll have to work on concentrating on form in future races.
But now I do know that the start blocks and the spikes DID help me. They helped overcome my awful form :)
And again, notice how REALLY fit everyone else is. And these women are 45-49! Good for them.
Lesson learned. Time to practice, practice, practice, and prepare for my next race on Aug 24.
EDIT: got some feedback from Gene, who said my form was fine, and that the photo just caught me at a bad moment. So, there you go. Proof that I am over thinking this :)
Unfortunately, Gene also told me that the event on Aug 24 is canceled. Bummer. I was looking forward to trying this again before next spring.
Until Gene posted this lovely photo he took of the start:
My form is terrible. And now I remember that my arms were not right during the whole race. Which is really odd, since my arms are usually fine. Why didn't I follow my usual form in this race? I don't know. I'll have to work on concentrating on form in future races.
But now I do know that the start blocks and the spikes DID help me. They helped overcome my awful form :)
And again, notice how REALLY fit everyone else is. And these women are 45-49! Good for them.
Lesson learned. Time to practice, practice, practice, and prepare for my next race on Aug 24.
EDIT: got some feedback from Gene, who said my form was fine, and that the photo just caught me at a bad moment. So, there you go. Proof that I am over thinking this :)
Unfortunately, Gene also told me that the event on Aug 24 is canceled. Bummer. I was looking forward to trying this again before next spring.
9 AM
stretch 1 [0]
run/walk warm up/down 20:00 [1]
orienteer race 35:36 2.3 km (15:29 / km) +80m 13:11 / km
ahr:162 max:179
PTOC sprint at Hodge Park. Fun to be on a new map, especially one that required some navigation and map reading ability. Thanks for making the map and setting the course, possum!
I felt good, despite a lack of sleep. I was moving along alright until I hit 6. I couldn't find the marker. I looked all over the bridge, and in the deep grass on either side. Never found it (everyone else did).
At this point, a strange thing happened. I was on the edge of the golf course, and an irate golfer started towards me, demanding to see my map. I shouted back that I was in a race and was not going to stop. He continued to yell at me that we shouldn't be running here, and demanded that I stop. I ignored him. (He continued to yell at other orienteers in the area)
But now I was frazzled and in A Mood. I was very confused and hesitant on my way to 7. As I left 7, Irate Golfer was back. I told him that I wasn't in charge, and he said he didn't care, we were doing something dangerous and should stop. I continued.
Some confusion trying to find the small hidden trail to * (correction 10). Then more confusion, in my mind, as I approached 9. Crossed paths with Chatty Guy, who I didn't want to talk to, and because I was now really In A Mood, he wouldn't have wanted to talk to me. Momentarily got 6 and 9 mixed up, and thought I had been searching around 9 when I couldn't find 6 earlier. Crazy thoughts, eventually settled down and found 9 (hidden in the grass).
Finished the course, and was dying to get away so I wouldn't rip anyone's head off. Ran into a guy and his 10 year old daughter (also named Mary :) who were friends of Pat Slusher. They didn't want to try a course on their own, so I gave her some basic instruction, and walked with them to three nearby controls. Glad I did this because it calmed me down and put me in a better mood.
Course length listed as 2.3, Garmin says I ran about 4.5. Could it have been closer to 3.5k? A case of 1:4000 vs 1:5000 perhaps?
Thanks to the organizers for giving me credit for 6, and listing me in the results.
route
I felt good, despite a lack of sleep. I was moving along alright until I hit 6. I couldn't find the marker. I looked all over the bridge, and in the deep grass on either side. Never found it (everyone else did).
At this point, a strange thing happened. I was on the edge of the golf course, and an irate golfer started towards me, demanding to see my map. I shouted back that I was in a race and was not going to stop. He continued to yell at me that we shouldn't be running here, and demanded that I stop. I ignored him. (He continued to yell at other orienteers in the area)
But now I was frazzled and in A Mood. I was very confused and hesitant on my way to 7. As I left 7, Irate Golfer was back. I told him that I wasn't in charge, and he said he didn't care, we were doing something dangerous and should stop. I continued.
Some confusion trying to find the small hidden trail to * (correction 10). Then more confusion, in my mind, as I approached 9. Crossed paths with Chatty Guy, who I didn't want to talk to, and because I was now really In A Mood, he wouldn't have wanted to talk to me. Momentarily got 6 and 9 mixed up, and thought I had been searching around 9 when I couldn't find 6 earlier. Crazy thoughts, eventually settled down and found 9 (hidden in the grass).
Finished the course, and was dying to get away so I wouldn't rip anyone's head off. Ran into a guy and his 10 year old daughter (also named Mary :) who were friends of Pat Slusher. They didn't want to try a course on their own, so I gave her some basic instruction, and walked with them to three nearby controls. Glad I did this because it calmed me down and put me in a better mood.
Course length listed as 2.3, Garmin says I ran about 4.5. Could it have been closer to 3.5k? A case of 1:4000 vs 1:5000 perhaps?
Thanks to the organizers for giving me credit for 6, and listing me in the results.
route
Friday Jul 12, 2013 #
12 PM
stretch 1 [0]
run/walk warm up/down 20:00 [1]
run race 17 [5] 0.1 km (2:50 / km)
USATF Master's F45 100m prelims. 17.10 seconds = PR
Well, this was an interesting experiment. The first thing I learned is that track races use your age on the "day of". If this event was held just two weeks from now, I would have been the youngest in my age group instead of the oldest :)
I knew I would be way down in the results, but it was master's track event close to work, so I entered. I trained, bought spike shoes, and learned to use starting blocks. I thought that would magically make a half second disappear from my PR. It didn't.
I was unprepared for the start of this race, because of all the new things I had to deal with. I know how to physically warm up for my orienteering start time. This was very different. I tried to warm up, but I had to stay nearby the tent where they were announcing the heats and handing out lane numbers. So, I barely jogged at all.
Then, they started leading us to the track 15 minutes before the start, and I didn't even have my spikes on yet. Which left me almost no time to do the "fast leg" warm ups that my coach suggested. But no one else in my age group was warming up either. Did they just not care, because it was a prelim heat? Did they warm up a half hour before? I always thought you had to do a warm up right up until the start of the race. How much "down" time can you have?
As I was preparing to start, I felt very calm, which is good. As I was running the race, I still felt calm, which is not so good. I didn't push as hard as I could. When I finished, I could tell that it was a lackluster effort, and my low HR confirmed it.
However, in the end, I managed a PR (by 0.1 second). There was a stiff head wind, so I suppose that could have been a factor.
The best part of the day was seeing all of the other athletes. So many really, really fit master's athletes. Tons of muscles, very little body fat. Very inspiring. Especially seeing so many 75+ athletes.
Some things that went right today:
1. I used the starting blocks and sprint spikes with no problem
2. I was relaxed at the start
3. I learned how a track meet works, so I'm prepared for the next time
4. MeanGene came out to support me and take photos. Thanks Gene!
5. PR
results
Wednesday Jul 10, 2013 #
stretch 1 [0]
Nordic track 15:00 [2]
erg 15:00 [2]
Monday Jul 8, 2013 #
6 PM
stretch 1 [0]
sprint drills 30:00 1.34 km (22:27 / km) +1m 22:22 / km
ahr:112 max:208
Learned to use starting blocks, just in time (my race is on Friday). And I love sprint spikes: I feel fast! No heel strike for me, land on the ball of the foot. It was 100 degrees today (not fun!), but we stayed in the one patch of shade on the track, and took it pretty easy. Only two (short) all-out sprints today.
Sunday Jul 7, 2013 #
10 AM
stretch 1 [0]
orienteer 50:00 5.03 km (9:56 / km) +49m 9:28 / km
ahr:137 max:172
Checking out the courses for the Sunflower State Games. (I was vetting, so I took it slow, and went to controls out of order. My time is not indicative of winning time). Hot. Fun courses. Glad I was able to take it slow today, because I'm tired, for some reason:) No run for me this afternoon.
Saturday Jul 6, 2013 #
9 AM
stretch 1 [0]
orienteer 55:00 6.12 km (8:59 / km) +110m 8:14 / km
ahr:136 max:169
Mike and I went out to Perry. Mike set an "trail O" course for me. This was good training for 1) reading the map on the run and 2) keeping track of where I am on a trail. I often have trouble with both of these things. Concentration was good today. Helped that the pace was slow.
route
route
1 PM
sprint drills 32:00 3.1 km (10:19 / km) +1m 10:18 / km
ahr:134 max:184
back to the track. About 6 people there today. Tried wearing my spikes for the first time. Is the heel supposed to strike the ground at all in these shoes? I'll have to ask my coach on Monday.
Friday Jul 5, 2013 #
1 PM
stretch 1 [0]
orienteer 24:36 2.8 km (8:47 / km) +50m 8:04 / km
ahr:151 max:177
Ran Mike's "staircase" training course (others ran it a week or two ago). It was hot and my quads are tired, so I didn't push the pace . Kept it at a good clip, but not race pace. Had to walk up hills, of course.
route
route
run/walk hills 25:30 2.19 mi (11:39 / mi) +62m 10:42 / mi
ahr:129 max:162
Went right from the sprint to run up Ulrik's hill. Plan was to do three reps, but only manged two. Legs are really tired, and I decided to cut it short today, and pace myself for the next two days.
Slow pace today, as evidenced by my HR. Accidentally stopped the watch instead of taking a split on the first lap, so I'll just give it the same time as lap two (manually added to my Garmin time above). Slowest times ever on this route
7:15
7:15
Slow pace today, as evidenced by my HR. Accidentally stopped the watch instead of taking a split on the first lap, so I'll just give it the same time as lap two (manually added to my Garmin time above). Slowest times ever on this route
7:15
7:15
Thursday Jul 4, 2013 #
Note
Four day weekend = training camp!
The plan for each day:
1. watch TDF live (edit: and WOC, of course!)
2. orienteer
3. sew
4. run
5. nap
6. read
7. go to bed early
11 AM
stretch 1 [0]
orienteer 41:30 4.0 km (10:23 / km) +81m 9:25 / km
ahr:144 max:192
West Campus bike O: I ran the course that Mike set for last week's event. It was designed for bikes, which meant it was tough, and a bit boring, for those on foot. Down and up the hill twice was not fun. But it was a nice day, temps in the 70s. Kept a slow steady pace, but had to walk up the hills.
route
1 PM
sprint drills 18:30 1.6 km (11:36 / km)
ahr:133 max:174
Only one other person at the track in the middle of the day. It was hot and windy. Good practice for the conditions I will probably face on July 12 and Aug 24th.
Wednesday Jul 3, 2013 #
stretch 1 [0]
weights 30:00 [3]
Tuesday Jul 2, 2013 #
Note
Here is the link to the Topeka news story about orienteering: http://www.wibw.com/video?videoid=2629601
6 PM
stretch 1 [0]
sprint drills 45:00
I was supposed to meet my track coach tonight, but he had car trouble and couldn't make it. So we had a "cell phone" session, where he gave me some new drills for tonight.
1. jog 100m, stride 100, sprint 100m, walk 100m. Did two laps.
2. sprint ladder: 10,20, 30, 40, 50, 40, 30, 20, 10 yard sprints. Three sets.
There were a few other folks at the track also doing sprint drills tonight (now that I can recognize why they are doing those funny steps :)
1. jog 100m, stride 100, sprint 100m, walk 100m. Did two laps.
2. sprint ladder: 10,20, 30, 40, 50, 40, 30, 20, 10 yard sprints. Three sets.
There were a few other folks at the track also doing sprint drills tonight (now that I can recognize why they are doing those funny steps :)
Monday Jul 1, 2013 #
5 PM
stretch 1 [0]
sprint drills 25:00 2.22 km (11:17 / km)
ahr:132 max:162
at the high school track. Quite a lot of people there tonight, representing a range of activities. An overweight woman walking along; an older guy running stadium steps; some young boys playing baseball on the field; football players doing drills; young fit guys running laps, young fit women running laps, and even a group doing sprint drills!
On the home front, two cool packages arrived today:
1. my first pair of sprint spikes. Boy, do they look and feel weird.
2. my Plair arrived (it had been back ordered) just in time for WOC. Currently, we watch internet stuff by hooking my computer up to our TV with a cable. Now I can stream the WOC video to the TV, and still use the computer to track results and GPS tracking pages simultaneously.