Tuesday Sep 25 |
 | Core Training 10:00 [4] | |
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| 10 minutes intense warm-up and stretch |
| Tai Chi 15:00 [1] | |
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| 15 minutes light stretching |
Monday Sep 24 |
| Core Training 20:00 [4] | |
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| Feeling more energized today. Core in the morning with a focus on stretching and strengthening the legs, hips, and core. |
Sunday Sep 23 |
| Running long 1:00:00 [2] | |
| rhr:49 weight:180lbs |
| Once around Forest Park in 56 minutes, plus 4 minutes tagged on to make an even hour. Felt a little more tired than last week, all week dogged by the same lingering exhaustion. I caught up on my sleep, and managed to keep a good work out schedule, though it was at strange hours and different ways than I'd like. A weird week all around. |
| Walk warm up/down 25:00 [1] | |
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| 10 minutes warm up/ 15 minutes cool down, mostly walking with some pre-movement stretching for the warm up. |
Saturday Sep 22 |
| Core Training 1:00:00 [4] | |
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| One hour of intense core. Focused on shoulders, hips, core, and legs. |
Thursday Sep 20 |
| Running 30:00 [3] | |
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| Core Training 25:00 [3] | |
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| Walk warm up/down 15:00 [1] | |
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Wednesday Sep 19 |
| Tai Chi 20:00 [1] | |
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| Chi gong and tai chi in the morning. Feeling out of steam lately. Need more sleep. |
| Weightlifting 20:00 [3] | |
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| Big muscle group weightlifting, with benchpress, squats, shoulder presses, and preacher curls with bar. Benchpress is feeling better, with 3 sets of 145 at 7, 7, 5. Probably could have squeezed out the last set to 6, but as I said earlier, feeling out of steam. |
| Walk warm up/down 20:00 [1] | |
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| 10 minutes to the gym, 10 minutes back. Hot again, and nasty air that makes you think your glasses are dirty ... but they're not. Disgusting. Looking forward to Prague. |
Tuesday Sep 18 |
| Core Training 20:00 [3] | |
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| C • You comming Thursday? 2 |
| Bouldering/Climbing intervals (Stationary bike) 26:00 [2] | |
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| Intervals with 8 30 second sprints and 26 minutes of warm up/down and recovery. |
| Bouldering/Climbing intervals 2:00 [4] | |
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| Bouldering/Climbing intervals 2:00 [5] | |
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Monday Sep 17 |
| Tai Chi 20:00 [1] | |
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Sunday Sep 16 |
| Running long 1:00:00 [2] | |
| rhr:53 weight:183lbs |
| Ironic victory today. I ran slow enough to make it around Forest Park exactly once in one hour. For the first time I've found an easy pace that I could carry on for my whole long run without speeding up (and ruining the whole point of the long-easy run). The advantage: I know I can go longer now. |
| Walk warm up/down 20:00 [1] | |
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Saturday Sep 15 |
| Weightlifting (Upper-body) 25:00 [4] | |
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| Upper-body
3 sets of benchpress at 145 (6, 6, 6)
plus shoulder and bicep lifting |
| Core Training 5:00 [4] | |
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| After weightlifting, 5 minutes of core. |
Friday Sep 14 |
| Tai Chi 10:00 [1] | |
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| Some tai chi in the morning. |
| Weightlifting (Lower body) 22:00 [4] | |
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| Lowerbody weightlifting workout today, with squats (traditional and split-leg dumbbell), abduction, adduction, hip-flex machine, and elasticity training from my core workout book. |
| Walk warm up/down 20:00 [1] | |
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| Walk to and from gym. |
Thursday Sep 13 |
| Core Training 20:00 [4] | |
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| Core in the morning. A better jolt than coffee (but don't get me wrong, I still have to have my coffee). Focused on shoulders, hips and abs. |
| Running intervals 30:00 [3] | |
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| 30 minute run with two hills and 8 brief accelerations. Felt good. Glad I took a rest day. |
| Walk warm up/down 20:00 [1] | |
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Wednesday Sep 12 |
| Tai Chi 25:00 [1] | |
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| Woke up feeling sore, especially in the calves and achilles, and overall just "keyed up" (and not in a good way). I did a few minutes of stretching and 25 minutes of chi-gong and tai-chi and felt a little better. Otherwise I'm taking a rest day. |
| Walk 15:00 [1] | |
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| Walk around campus at lunch time to stretch my legs. No soreness to speak of. |
Tuesday Sep 11 |
| Tai Chi 20:00 [1] | |
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| Work up with sore muscles and spent 20 minutes stretching and doing tai chi silk reeling exercises. Felt great! |
| Walk 30:00 [1] | |
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| 10 minute walk from Forest Park to campus this morning (Aimee and I swapped cars today and we forgot to swap our parking tags! No problem though, as a walk this morning was great to continue working out some soreness.)
After work, 10 minute walk to Forest Park to warm up, then 10 minute walk to cool down. |
| Running intervals 30:00 [3] | |
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| Thirty minute run with 8 accelerations.
For orienteering practice, I spent some time visualizing how the landscape would look on an orienteering-topo map. I also practiced spotting objects 100 meters out and pacing to see if I was accurate. I'm getting better at it. One area of my orienteering that needs work is gauging distance on a map and on the ground. Thinking back to one particularly disastrous meet last year, I remember overshooting a control by a ridiculous amount and spending at least 45 minutes figuring out where I was and getting back on the route. It's interesting that I often read or hear that most orienteers overestimate how far they've gone, but I seem to have the opposite problem, always moving on assuming the control can't be this close. When I can look at a map and say "Oh, that's about 150 meters," and have a good sense of when I've traveled 150 meters, then I'll be in a good place. I assume I'll always need the metrics of a compass edge for the map and pacing for the ground, but I imagine over time I can begin to get a better feel for distance during the rough orienteering phase. |
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| C • It comes with practice 4 |
Monday Sep 10 |
| Core Training 20:00 [3] | |
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| 10 minutes this morning, mostly Movement Prep
10 minutes this afternoon on core after weightlifting. |
| Tai Chi 10:00 [1] | |
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| 10 minutes of tai chi and qigong after core warmup. |
| Weightlifting 20:00 [4] | |
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| 20 minutes of weightlifting. Still sore from Saturday, so I kept the weights light and reps high for the most part. |
| Walk 20:00 [1] | |
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| 10 minute walk to gym. 10 minutes back to the office. |
Sunday Sep 9 |
| Running long 1:00:00 [2] | |
| rhr:47 weight:178lbs |
| Tropical humidity today. After two days of rain followed by a hot day, St. Louis seemed to be steaming itself today. Still I set out for my long run of 60 minutes, which starts at Forsyth, takes me once around Forest Park, and ends about 5 minutes up Lindell. I decided to push the last 5 minutes and regretted it when my left calf severely cramped with about a minute left. I pulled off, kept the pain at bay, and walked 10 minutes for a cool down. By the time I got to my car, it was feeling better, and after 3-4 minutes of calf, achilles, and hamstring stretches, it was feeling much better.
Low resting heart rate this morning--lowest since I began measuring it once a week first thing Sunday morning. It's also about 10 bpm lower than last week, so I think I'm in a good place with workout intensity, even as I added another 20 minutes of hard running to my weekly workout.
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| Walk warm up/down 20:00 [1] | |
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| 10 minute warm up, 10 minute cool down. |
Saturday Sep 8 |
| Weightlifting 35:00 [4] | |
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| Back to the weight room for the first time in a while. I had a regular routine while working at Forest Park, but since my move to Wash U and my kids move to a new school, I haven't gotten gym work back into my routine. I was happy enough just keeping up my running while dealing with new routines. I should be able to get in a lifting workout twice a week, once during the week during my lunch and once on the weekend. This will leave me with 4 days of running, and one rest day a week.
Felt awesome. My benchweight is down, but that's no surprise. I'm at 1 set of 10 at 135 for warmup, and 3 sets of 6 at 145. I'll make this my "benchmark" for weightlifting, though I go on to do shoulder, arm, and core work. I just can't stand measuring every exercise. I like to mix up the kinds of exercises, though I focus on the big muscle group exercises (bench presses, shoulder presses, chinups, pushups. I'll include squats during the week, but not between my hill work and long run.) |
| Walk warm up/down 10:00 [1] | |
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| After lifting, headed out to the track to work on pacing for 10 minutes. I walked 100 meters a few times, averaging about a minute and 60 paces. Jogging 100 meters averages about 35 seconds and 42 paces. Hmm. While it's easy enough to calcuate pacing for walking, it's not going to be as easy to calculate pacing for jogging. All I can figure to do is to calculate at 40 paces jogging per 100 meters, keeping in mind that I'll leave myself short a few paces, and that every 500 meters I should add 10 paces. All in all a good reminder of my pacing. I'd assumed I was at 60 paces/100 meters walking and it was good to confirm it. But I'd assumed I was at 40 paces /100 meters jogging and was surprised to find I was lowballing the number by a couple paces. Also, this was the first time I timed myself walking and jogging 100 meters, which may become as useful as counting, though I need to take this pace training to the woods to measure on trails, in open fields, in fight, up hills, etc. |
Friday Sep 7 |
| Tai Chi 10:00 [1] | |
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| Running hills 8:00 [4] | |
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| Hills today up Skinker for 20 minutes, with a total of about 8 minutes climbing, 12 minutes recovery. |
| Running hills 12:00 [2] | |
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Thursday Sep 6 |
| Core Training 20:00 [3] | |
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Wednesday Sep 5 |
| Tai Chi 10:00 [1] | |
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| Core Training 10:00 [4] | |
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| Core training for core. |
| Running 30:00 [3] | |
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| Ran 30 minutes in a rain storm. Soggy shoes, drenched shirt--no need to run intervals. I was hard pressed to keep my regular pace as it was. |
| Walk warm up/down 10:00 [1] | |
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Tuesday Sep 4 |
| Core Training 20:00 [4] | |
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| Core training for upper-back, chest, and abs. More good stuff. |
| Tai Chi 10:00 [1] | |
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Monday Sep 3 |
| Running intervals 26:00 [3] | |
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| 30 minute run with eight 30-second accelerations. I did the first 4 accelerations at regular intervals (every three minutes), but afterward I felt too tired to do any more. It wasn't until the last ten minutes of the run that I felt a second wind and got another 4 accelerations in, and finished feeling strong. |
| Running intervals 4:00 [4] | |
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| Walk warm up/down 20:00 [1] | |
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| 10 minute warm up walk and stretch. 10 minute cool down walk and stretch. |
| Core Training 10:00 [4] | |
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| Getting back into my Core Training book. Don't remember now all what I did, but it included warm-ups and core training for my legs and upper body. Good stuff. |
Sunday Sep 2 |
| Hiking 1:00:00 [2] | |
| rhr:57 weight:181lbs |
| Map hike of Laumeier Sculpture Park. I traced the Score-O trail I intended to take, but backwards. Actually, it was the trail I first thought to take before I changed my mind right before the race. I changed my mind because I realized that this trail would take me to the most difficult controls first, and I was worried that I might lose time trying to bag these while I could be getting a number of easy ones first. Also, I wanted to get a boost of confidence by nailing some right off. If I had known that I'd be able to get all of the controls in the time allowed, I would have started with the more difficult ones because (as I first noted) I'd be more fresh and clear-headed for the ones deep in the fight. Something to think about next time.
Resting heart rate a little high. Also another reason to back off from a long run today. |
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| C • Another reason to get the hard ones first 2 |
Saturday Sep 1 |
| XT--Swimming 20:00 [3] | |
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