Friday Feb 29 |
 | Walk 40:00 [1] | |
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| walk back and forth from car to office 4 times today, 10 minutes each. A bonus 20 minutes of walking since I got a call from my daughter's pre-school principal that she bit another kid, and I had to come in to talk with her. She's a pistol, that one. Lord help us all. |
| Weightlifting 25:00 [4] | |
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Thursday Feb 28 |
| Active stretching 30:00 [1] | |
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| 30 minutes of yoga in the morning. |
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| C • re: stair climb 2 |
| Running tempo (Run) 30:00 [3] | |
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| 30 minute run in FP from Skinker/Lindell to the bridge (at the intersection with the trail leading to the overpass over FP Pway). Funny thing ... while waiting for the light to change, the men's running team came trotting up and waited at the light with me (saw Aaron, an advisee of mine, Hi Aaron!), and after we crossed, I watched them move way ahead. I like to think I was keeping it easy, but I wonder how long I really would have kept up with them before I had to drop back. Man, they move so easily and fast. (I bet they were taking it easy too!) Then on the way back saw the women's team (Hi Anna!). |
| Walk 10:00 [1] | |
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| 5 minute walk to warm up before run, 5 minute walk to cool down. |
Wednesday Feb 27 |
| Weightlifting 20:00 [4] | |
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| Feeling better. Back to the gym for 20 minutes of weightlifting. Glad to have all the good equipment to work with. |
| Core Training 5:00 [4] | |
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| 5 minutes of abs and lower back. |
| XT--Biking (Stationary Bike) 30:00 [2] | |
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| 30 minutes on the stationary bike, keeping it easy both for getting over the cold and for keeping the legs warm and loose for the race on Saturday. |
| Walk 30:00 [1] | |
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| During the day, 10 minute walk from office to S-40 for meeting, and 10 minute walk back.
I was a little worried because there was a big ball of fire in the sky that was making everything bright. I had the feeling I'd seen it before, but couldn't place it. I hope it goes back to cloudy tomorrow, like it's been for the past few weeks. The ball of fire freaked me out.
At the gym, 5 minute warm up walk before the bike, 5 minute cool down walk afterward |
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| C • ow ow!! 4 |
Tuesday Feb 26 |
| Active stretching 15:00 [1] | |
| (sick) |
| Ack ack. Still sick, but getting better. 9 hours of sleep last night, sinus rinse in the morning and evening, multi-vitamins and sudafed, Air-borne throughout the day, with lots of green tea and water, chicken soup for dinner, and 15 minute yoga stretch in the evening. Hope to feel better tomorrow. |
Monday Feb 25 |
| Active stretching 30:00 [1] | |
| (sick) |
| Just a matter of time ... my turn to feel sick. Woke up with a scratchy throat and low energy. Took it easy today, sleeping in till 6:30 and doing 30 minutes of yoga in the evening. A smoothie for dinner along with Parm Chicken Breast, and a good night sleep tonight (I hope). |
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| C • oh no! lets hope its just a... 3 |
Sunday Feb 24 |
| Running tempo (Treadmill) 30:00 [4] | |
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| 30 minutes on the treadmill. Would have liked to have run outside, but the trails are still pretty sloppy.
15 minutes at 8 minute pace
5 minutes at 8:30 minute pace
5 minutes at 8:20 minute pace
5 minutes at 7:45 minute pace |
| Weightlifting 15:00 [4] | |
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Saturday Feb 23 |
| Running 30:00 [4] | |
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| I was someone else's idiot today.
Earlier today, I was driving around and saw a couple of runners jogging through the ice and snow on the side of the road, and all I thought was, "Idiot. You're going to slip and pull something."
So this evening I decide to go running. I made it from my house at the corner of Old Bonhomme and Gannon to Lewis Park. The roads were clear on the way there, but on the way back I headed up Cambridge, where I ran into the same crap I saw the joggers running through. Slipped a couple of times, but didn't fall or pull anything. But still I'm sure I was someone else's idiot. |
Friday Feb 22 |
| Running hills 10:00 [3] | |
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| 20 minutes of stair climbing.
First ascent, a walk up 18 flights, walk down to warm up.
Second ascent, jog up 18 flights, jog down.
Third ascent, sprint up 7 flights, walk 11 flights up, walk down.
Fourth ascent, sprint up 8 flights, walk 10 flights up, walk down.
Last stair climb training before Master the Met a week from tomorrow. I think I'm ready! |
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| C • training 5 |
| Running 5:00 [4] | |
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| Running 5:00 [5] | |
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| XT--Swimming 20:00 [3] | |
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| A great swim. I don't do well swimming for more than 10 or 15 minutes. For whatever reason I felt the best I ever have in the pool ... ever. Alternated breast stroke and free style for 20 minutes. Usually I can do only breast stroke, free style wearing me out in only a length. This time I could alternate back and forth feeling fluid and good. I'd like to keep it up and get better at it. |
Thursday Feb 21 |
| Core Training 7:30 [1] | |
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| Movement Prep |
| Core Training 12:30 [3] | |
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| upper body and abs |
| XT--Biking (Stationary Bike) 14:00 [3] | |
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| 30 minutes of stationary bike, with 14 minutes at level 3 |
| XT--Biking (Stationary Bike) 16:00 [2] | |
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Wednesday Feb 20 |
| Active stretching 40:00 [2] | |
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| 40 minutes of Power Yoga in the morning. |
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| C • "Splinters" in right fingers 4 |
| Walk warm up/down 20:00 [1] | |
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| Cold again today. 21 degrees, 12 wind chill.
10 minute walk to warm up. Can't say I ever actually felt warm, though.
10 minute to cool down. |
| Running tempo 20:00 [4] | |
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| 35 minute run in Forest Park, with middle fifteen minutes spent orienteering on a sprint-O map Eric posted for us. Even though I knew exactly where I was and the map is simple enough, I found the map run a good exercise, as it kept me on task for knowing exactly where I was and keeping the map oriented toward North at all times. I also practiced looking frequently at the map with each glance taking in more of what was around me. At one point, to give myself a challenge, I flipped the map over, turned it this way and that a few times, and relocated without slowing down. |
| Orienteering 15:00 [4] | |
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Tuesday Feb 19 |
| Tai Chi 15:00 [1] | |
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| Upper body a little tight in the shoulders but not sore. I thought I worked it out harder yesterday. Anyway, hit snooze a couple times and had to shorten my morning workout to 15 minutes. Some good silk reeling to stretch out the upper body and shoulders. |
| Core Training 20:00 [3] | |
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| Forgot to bring my running shoes to run after work and before picking up the kids! Ack! Busy evening left no time to run, so I got in a 20 minute core workout for legs and abs, and 10 minutes of stretching. |
| Active stretching (stretching) 10:00 [1] | |
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| Armchair Orienteering 15:00 [0] | |
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| Some time reviewing routes from Babler green, year ago. Would like to run it again, maybe this weekend. |
Monday Feb 18 |
| Active stretching 30:00 [1] | |
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| Yoga in the morning, keeping to the stretching sections of my DVD.
Good news! With regular icing, ibuprofen, and massage, my swollen knee is getting back to normal. Now I can start icing my elbow! |
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| C • 1 |
| Core Training 10:00 [4] | |
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| Following yoga, 10 minutes of intense ab and lower back work. |
| Weightlifting 30:00 [4] | |
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| A good weightlifting session at Clayton Center. |
| XT--Biking (Bike) 30:00 [3] | |
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| 30 minutes on the stationary bike. |
| Walk warm up/down 5:00 [1] | |
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| Armchair Orienteering 15:00 [0] | |
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| 15 minutes practice map reading of Rockwoods Range, practicing visualizing and recalling routes. Also practice following route with map in hand, turning my bodyto face direction I'd be heading while turning map to keep it oriented to North. |
Sunday Feb 17 |
| Passive Stretching (stretching) 30:00 [1] | |
| rhr:55 weight:175lbs |
| 30 minutes stretching this morning. Keeping an eye on the right knee, which yesterday evening started to get stiff and a little swollen. |
| XT--Swimming 20:00 [3] | |
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| We joined the Clayton Center today, and I got a nice 20 minute swim in. All breast stroke. Can't do much more. (Not such a good swimmer.) Felt really good, especially for the knee. |
| Core Training 10:00 [4] | |
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| abs and lower back. Good stuff. |
Saturday Feb 16 |
| Orienteering race 1:21:00 [3]*** | |
| spiked:13/14c |
| Ran the Cliff Cave O-meet today. A great course--kudos to Jeff and Carrie for putting on such a good race. I extended myself a little. Usually I run orange, but the two options were yellow and green/red, and I went for the longer and more difficult.
Aside from a lot of fight and mud (all through the race, lots of spills and small branches, with one in the eye early in the race), I cruised through the first five. (Note: the race had two maps with an exchange midway. One map had 8 controls, and one had 6. I started with the one with 8). On the way to the sixth, I got disoriented and, once I got to where I was sure the control was, I spent about 20 minutes looking for it. It was absolutely frustrating, especially since if I wasn't in the right place, I had not the least idea where else I could be. I was so close to Cliff Cave that I used it as a spot to reorient myself, and still I fouled up. I ended up finding a control in a re-entrant that looked right, but even after seeing the number wasn't the right one, I punched it anyway, thinking I'd screwed up in recording the control number (the clue card at that point having been torn off my control card where it was stapled). Later I confirmed it was the wrong one--crap. Anyway, I'd moved on and found the rest of the controls without any more major errors.
Looking back on the race, I noticed a few things to remember down the pipe. One--I need O-shoes, or something with cleets. Two--when I transfer the clues onto the control card, I need to be very careful to record the right numbers. Not only did I doubt myself at number 6, but when I got to number 7, I noticed the number on my card didn't match that control either. (That control ended up being correct.) It was surreal. Three--I spent a lot of time reorienting my map again, just like last race. Not sure why it's gotten to be a problem lately, but I think some more practice running with a map and keeping it oriented will help me. Finally--on a positive note, a couple of times I saw another orienteer probably looking for the same control I was (we were on the same route, starting together with the same maps and courses), and noticed that we were looking in different areas. I had pangs of doubt, but ignored their direction (or approach) and trusted my own sense of where I was, and I was right! How fun! It was a confidence builder.
All in all a fun day. |
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| C • splits 5 |
| Walk warm up/down 20:00 [1] | |
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| About 20 minutes of walking around, slow jogging, stretching to keep warm before the race. |
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Red - Splits |
Friday Feb 15 |
| Walk 40:00 [1] | |
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| 10 minute walk to work, 10 minute walk back
10 minute walk from office to S-40 for meeting, 10 minute walk back |
| Tai Chi 20:00 [1] | |
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| silk reeling and stretching. Back feeling a little tight and crimped in spots. Think it has to do with back bends in yoga. Will keep them moderate for now. |
Thursday Feb 14 |
| Active stretching 30:00 [2] | |
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| More back bends and hip stretching with Rodney Yee. |
| Walk 20:00 [1] | |
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| 10 minutes walk from car to office, 10 minutes walk back at the end of the day. |
| Walk 20:00 [1] | |
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| 12 minute warm up, 8 minute cool down |
| Running hills 25:00 [4] | |
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| 35 minute run, with 25 minutes of stair climbing and 10 minutes of jogging. Of the 25 minutes, about 7 minutes were at level-5, and otherwise at 4. Made it up to the top of 625 5 times, running 2 1/2 times, walking the other half. |
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| C • stairs 2 |
| Running hills 7:00 [5] | |
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| Running 3:00 [3] | |
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| Armchair Orienteering (Catching Features) 30:00 [0] | |
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Wednesday Feb 13 |
| Core Training 25:00 [3] | |
| (rest day) |
| 20 minutes core training for upper body, 5 minutes of abs |
| Armchair Orienteering (Catching Features) 20:00 [0] | |
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| 20 minutes of catching features. |
| Passive Stretching (stretching) 15:00 [1] | |
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Tuesday Feb 12 |
| Active stretching 30:00 [2] | |
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| Did a new segment of the Rodney Yee power yoga this morning, one with lots of backbends and some hip stretches. I should keep up this section on a regular basis, since my lower back and hips are so tight. Good stuff. |
| Walk warm up/down 40:00 [1] | |
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| 10 minute warm up, 10 minute cool down for run.
Another 20 minute walk after work. |
| Running tempo 35:00 [3] | |
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| Dropping down from 45 minute to 35 minute runs twice a week and adding a 20 minute run day after long run. This will keep my weekly total at 180 minutes, but add a day. I may add more distance, but feel good with this total for now. Still in strength training phase, with benchmark of Master the Met on Feb. 1, after which I'll work on some speed. By the time I get to Flying Pig I'll have a good all around base to work from. At that point I'll probably switch things up, maintaining running and starting some kayaking--would like to do that much more and eventually move into adventure racing.
Cold today with flurries and a brisk wind. 22 degrees, wind chill 9. Fine layer of snow and ice on the path, so I kept to the grass. Few runners out today, but those I saw all gave big smiles as if to say, "Isn't this great?!" Yes, yes it is. |
Monday Feb 11 |
| Tai Chi 30:00 [1] | |
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| Core Training 30:00 [4] | |
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| 20 minutes upper body, 10 minutes abs and lower back |
| XT--Biking (Stationary Bike) 30:00 [3] | |
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| Armchair Orienteering (Catching Features) 30:00 [0] | |
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Sunday Feb 10 |
| Active stretching 15:00 [1] | |
| rhr:57 weight:176lbs |
| 15 minutes yoga and 15 minutes tai chi, mixed together, with focus on loosening, softening sboulders and hips, little also on wrists and ankles |
| Tai Chi 15:00 [1] | |
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| Armchair Orienteering (Catching Features) 25:00 [0] | |
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| Walk warm up/down 18:00 [1] | |
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| 10 minute warm up, 8 minute cool down |
| Running long 1:30:00 [2] | |
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| 90 minute run in Forest Park. First 30 minutes sucked--my small headache got worse, my ankles were so stiff that I had to stop every 10 minutes to stretch, and the wind was so cold and stiff that it blew right through my hat and froze my ears. To top it off, I forgot my MP3 player, which gets me through long runs and staves off the boredom that comes sometimes from running alone. I plugged along and after half an hour I got into a zone. My ankles and legs warmed up, my head felt better, the wind died down, and I was in a nice place where my mind wasn't racing or bored, just absorbing and once in a while turning to the summer and fall. A good run in the end. |
Saturday Feb 9 |
| Map hike 30:00 [1] | |
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| Map hike at FP with one of the maps Eric sent me. Thanks Eric! |
| Weightlifting 30:00 [4] | |
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| Back to the gym for weightlifting and ab work. |
| Armchair Orienteering 1:00:00 [0] | |
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| Navigation day with Catching Features for about an hour, then 30 minutes of a map hike. |
| Passive Stretching 20:00 [0] | |
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| 20 minutes stretching and massage for the hips and legs |
Friday Feb 8 |
| Active stretching 30:00 [2] | |
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| Yoga in the morning. Tired today, but feeling good. All the working out must be paying off. Yesterday was my birthday and coworkers were guessing my age at late 20s. Probably being nice, but I got some surprised looks when I told them I'm 37. |
| Walk 22:00 [1] | |
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| 12 minute warm up walk from campus to 625 S. Skinker, 10 minute cool down walk back |
| Running hills 20:00 [4] | |
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| 25 minutes of stair climbing at 625 S. Skinker. 5 times up and down, only one time running. Legs feeling tired, probably from yoga warrior poses along with the running. |
| Running 20:00 [3] | |
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| After stair climbing, 20 minutes of running in FP |
| Running 5:00 [5] | |
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| at least 5 minutes at unsustainable level on the stairs |
Thursday Feb 7 |
| Walk 30:00 [1] | |
| (rest day) |
| Rest day for me. Took a 30 minute walk at lunch, and otherwise enjoyed the day. |
Wednesday Feb 6 |
| Active stretching (Recovery) 30:00 [1] | |
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| 30 minutes recovery yoga |
| Walk warm up/down 20:00 [1] | |
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| 10 minute warm up, 10 minute cool down |
| Running intervals 35:00 [3] | |
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| 45 minute run, with about 10 minutes of accelerated pace over 5 or 6 accelerations. |
| Running intervals 10:00 [4] | |
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Tuesday Feb 5 |
| Active stretching (Power Yoga) 30:00 [2] | |
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| Morning. |
| Core Training 10:00 [2] | |
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| 10 minutes of movement prep. |
| Core Training 20:00 [4] | |
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| 20 minutes of core, with 10 minutes of leg exercise, 10 minutes of abs and lower back. |
| XT--Biking (Stationary Bike) 30:00 [2] | |
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| Armchair Orienteering 15:00 [0] | |
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| Catching Features. Getting sloppy on my navigation. Notice that I was doing better when I was paying closer attention. |
Monday Feb 4 |
| Active stretching 30:00 [2] | |
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| Back in the groove. 30 minutes of power yoga with Rodney Yee in the morning. |
| Core Training 30:00 [4] | |
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| 20 minutes of upper body, 5 minutes of legs, 5 minutes of abs. |
| XT--Biking (Stationary Bike) 30:00 [2] | |
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| 30 minutes on the stationary bike. |
| Armchair Orienteering 30:00 [0] | |
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| Catching Features while I should be getting my kids to bed. Well, one night of Noggin won't kill em, eh? |