Training Log Archive: maprunner

Tonight's set:
1. Squats. 10X 20lbs, 8X 25 lbs, 6X 30 lbs, 4X 35 lbs
2. Kneeling lat pull down, 12X, setting 7
3. Step ups, 7X each leg, 24 lbs
4. Reclining barbell push up, 10X 24 lbs. This was differnt: I held the barbells pressed to each other in the center, instead of holding one in each arm. More focus on the chest muscles.
5. Sled sprint

My trainer rescheduled for Friday, so I just did some light stuff in the basement tonight.

Crazy travel day. Flight from San Jose to PHX was fine. Flight from PHX to MCI was fine until we couldn't land due to the storms (and tornados) on the ground. Diverted to St. Louis. In the terminal from 8 to 11 while they kept telling us we were flying back to KC that night. Finally announced that they were canceling the flight. Had to find a hotel room for the night.

All the flights back to KC the next morning were already booked by that time, so we ended up renting a car and driving back.

A slow steady jog at Shoreline Park. My sister Kathleen rode along on her recumbent trike. We had to turn around when the gnats got too heavy to breathe.

On the track

A short jog near my sister’s apartment. Psssed $2 million homes that would be less than $200,000 in Lawrence.

Got out of KCI just as the thunderstorms were rolling in. Off to SJC to visit family.

Drove back from St Louis in time for my regular Wednesday night appointment with my trainer. Tonight's set:
a) 10X each leg, rear foot elevated split squat, body weight
b) 15X split kneel lat pulldown, weight set 7
c) 15X raised glute bridge
d) 10X each, alternating barbell chest press, 15 lb each arm
e) 20 secs "sprinting" on the Real Runner

Today's meeting ended early (helps that I was the organizer) so I had time to do some sprint drills. I ran on the closed-off street behind the hotel.

And a little bit extra in my room to make up for yesterday's short session.

On a work trip to St. Louis. A very full day (and evening) but I squeezed in some aerobics in my room before dinner.

Another O for women class today. We had 12 participants, and Sandy helped (which was much appreciated). Many seemed enthusiastic and took lots of handouts, extra maps, etc. Perhaps one or two will show up at our events.

I got a little bit of training in between thunderstorms. I did a "memory snippet" exercise again. I cut out small portions of the map and pasted them on a sheet of paper . I looked at it and tried to decide where it was on the map and then run there (without looking at the full map). I did have the full map with me and I did use it once.

Time to head to the track and run with my spikes. I decided NOT to go back to the one I was at the other day, my usual track. I confirmed that there are 4 tracks within a 3 mile radius of our house. I chose Billy Mills Middle School due to the inspirational name!

Tonight's set:

15X kneeling lat pull down: weight set was set at "7", whatever that means
10X Fremotion half squat, 60 lbs. Something like this, but only half the motion
10X incline press, 30 lbs
1X sled push, +10 lbs

I wish I had a HR monitor on for this session. I didn't move far but my HR was extra high. I went to the middle school track. I brought my spikes for the first time this season and was looking forward to practicing some starts.

As I walked up towards the track, I noticed two dogs running loose. I looked around for an owner, but didn't see any. The dogs crossed the track and went to the far curve and seemed to be leaving the area. I dropped off my gym bag and started walking around the track to warm up. Then the dogs noticed me and came over.

I wasn't worried, I like dogs and have never had any issues. But today was a first. The mean white dog bared it's teeth and started growling and barking at me. The friendlier black one ignored me at first, but came over when the white one got excited. I tried to be in control but it wasn't working.

They suddenly got tired of me and started walking away. I walked behind them to get my bag. They seemed to be leaving, then decided to come back and growl and circle around me some more.

This pattern kept up the whole time I was out there and trying to get back to my car. They would leave, then come back, The white dog did not like it when I picked up my bag and started using it as a shield. As I was walking across the grass, it nipped my calf. Left lots of slobber and some marks on the skin, but did not break through.

Made it back to the car, and drove away. That was scary.

C • Ugh. 8

I still wanted to practice, so I drove back to west campus. I did some warm ups, then tried to do a few starts (in my regular shoes). But my head wasn't in it, LOL. I stopped.

Then home for some sprint strength drills.

Last class tonight. I can't say I'm going to miss this particular class and instructor.

Field-checking a map-in-progress at Centennial Park.

Ft Leavenworth Adventure Race (only counting O time)

I decided not to do the bike portion, so I went to the markers on foot (skipped 15 and 17, which were bonus but too far away).

Started with the memory exercise (a group of toy farm animals, had to remember the animal and the sequence) then started on the O.

After #1, I went to the paintball area (#19). I had to wait for a few people ahead of me, but then it was my turn to shoot he cloth ghosts.

Then back to O. Almost went past 2. I went all the way around the old walls to 8 because I was thinking about orienteering rules. Mike thought of it as an adventure race and went right through the building. I lost 7 minutes here. But is so cool to go inside the old prison. It reminds me of the setting of "The Shawshank Redemption".

At 18, there was a compass exercise. At first I tried to think about the bearing and the pace, but I did better when I just guesstimated and looked up.

The last bit is my favorite: a quick kayak around the lake. It was bit harder today because they only had canoe paddles, so I had to alternate sides when taking strokes.

C • Fun format! 1

A light session on west campus. My left hamstring was tired from yesterday so I wasn’t sure how it would hold up. The two long sprints felt surprisingly good. Dare I say, fun?

Tonight's set:
10X seated squat thrust, unknown weight
10X each arm, bent over row, 15 lbs
10X RDL, 30 lbs
12/12/12 band push outs (12X each arm alone, then 12X with both arms)

Putting out and picking up markers for "Orienteering for Women" class. We had perfect weather today, so all but one of the pre-registered folks showed up. Plus three who hadn't realized they were supposed to register. So I had to teach 19 women on my own, which was a bit tough. But they all seemed to like it.

It is interesting that many women like to learn without the men around ("they hog the map and go too fast"). Also, I noticed their lack of confidence in their ability to use a compass or read a map. I spend a lot of time on the compass because that is what they think they want to learn. But then I emphasize how to use the map over the compass and send them out on a short course. They all come back saying they rarely used the compass, just to keep the map oriented. Right!

I don't know how many will come back for one of our local O events, but that's OK. I feel good for just helping them realize they can read a map and get around. That's a nice reward for me.

C • Awesome 4

KC Corporate Challenge 5K (actually 5.13k)

I felt OK warming up and starting the race. As I was going up the hill, I told myself not to go too fast and burnout. I wasn't focused on other people as I have in past races, I was just trying to pay attention to my body.

I did have a few goals in my head from past races. When I turned the corner and got to 3K, I noticed that I was 18 seconds behind last year's pace. Oh no! I pushed hard after that, I thought. But when I hit 5K, I was still behind last year's pace. I ran like mad towards the finish line, hoping against hope that I could get a PR. But alas, I could not.

I compared my km splits from past years, and determined that I went too slow up the hill. The I went too fast from 3 to 4, and couldn't maintain the pace from 4 to 5. Data are here for anyone who is interested.

I was really disappointed not to get a PR (I missed by 17 seconds). I could have definitely done it if I paced myself better. I wasn't looking at my pace, just elapsed time. Next year I will track my pace.

On the other hand, this was a decent result, considering the fastest of my 4 practice runs was 31:50. And I still did well in my age class (7/126). And I got 22 co-workers to run this year, a new record (I'm the 5K event coordinator at my company).

C • Nice job! 8

brisk walk with Sandy and Kiri at the dog park

Walking around the Overlook, to update the vegetation on the map and check out the trail conditions for my women's workshop this weekend.

Tonight's set

1. Elevated heel squat
10X body weight +20 lbs
10X body weight + 25 lbs
8X body weight + 30 lbs
8X body weight + 35 lbs

2. 20X Resistance band push out (fast)

3. Sled sprinting: pushing the sled + 20lbs the length of the gym, leaning forward in sprint form and "running" as fast as I could

4. 10X Iso-lat machine: this was a new one for me. It was heavy and hard.

C • Sled? 3