Training Archive: MDeVollIn the 31 days ending 2007-08-31:
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| W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | |||||||||||||||||||||||||||||||||||||||||||||||||||
Friday Aug 31 | ||
| Walk warm up/down 20:00 [1] | |
| Running intervals 10:00 [2] | |
| Speedwork
2 minutes speedwork alternating with 2 minutes recovery for 20 minutes | ||
| Running intervals 10:00 [5] | |
Thursday Aug 30 | ||
| Running hills 30:00 [4] | |
| Up and down Skinker from Forsyth to top of hill.
Splits: Up 5:46 Down 5:29 Up 5:30 Down 5:53 Up 5:14 Down 2:06 (not all the way down. Stopped at 30 minutes) | ||
| Walk warm up/down 10:00 [1] | |
| 5 minute warm up
5 minute cool down | ||
Tuesday Aug 28 | ||
| Running 30:00 [4] | |
| Ran hard this time. I started off not wanting to run, but pushed on for the sake of working on mental toughness. I can't say the got enjoyable, but I definitely pushed it hard and felt good. | ||
| Strength Training 4:00 [4] | |
| Immediately after the run, did four minutes of high intensity elasticity training. Would have done more, but I was wiped out. | ||
| Walk 10:00 [1] | |
| 5 minute warm up, 5 minute cool down. | ||
Monday Aug 27 | ||
| Tai Chi 30:00 [2] | |
| Stretch, tai chi and chi gong in the morning. | ||
Sunday Aug 26 | ||
| Running long 1:00:00 [2] | |
| rhr:52 weight:178lbs | ||
| Yeah! I did it. 60 minute run around Forest Park, feeling good. Starting from Forsyth heading north, I made it around once, plus distance to the sycamore by the pine tree saplings. | ||
| Walk warm up/down 20:00 [1] | |
Thursday Aug 23 | ||
| Running tempo 30:00 [3] | |
| Thirty minute tempo run. | ||
| Walk 20:00 [1] | |
Tuesday Aug 21 | ||
| Walk warm up/down 20:00 [1] | |
| 10 minute walk and light stretch to warm up.
10 minute walk to cool down. | ||
| Passive Stretching tempo 30:00 [3] | |
| First morning run of what I hope to be many. I'm starting my new schedule with workouts in the morning to make more time for seeing the kids in the evening. Got up around 5:30, had a protein drink and a waffle, used the bathroom, and got into my exercise. Core, then warmup walk, then run, then cool down walk. This will be good. | ||
| Core Training 10:00 [4] | |
Monday Aug 20 | ||
| Core Training 10:00 [4] | |
| Core workout with fitness ball. Starting my new morning routine: up at 5:30! I feel good but hope I can keep it up. | ||
| Weightlifting 20:00 [4] | |
| 20 minutes of pushups, pullups, and core shoulder work with fitness ball and light dumbbells. | ||
| Strength Training 10:00 [4] | |
| Planned to do 20 minutes, but got 10 and felt wiped out. And these weren't 10 minutes straight. I'd do about 100, then rest a minute. It felt like intervals. This kind of workout will be great for developing more speed and elasticity. | ||
Sunday Aug 19 | ||
| Tai Chi 20:00 [1] | |
| Morning stretching and tai chi. Focusing especially on stretching calves, achilles, feet, hamstrings and hips. Feeling pretty good, considering that I left it all out there yesterday at the meet, and that I turned my ankle near the end of the race. | ||
| Walk (Yard work) 1:00:00 [2] | |
| rhr:55 weight:183lbs | ||
| One hour of intensive yard work.
| ||
Saturday Aug 18 | ||
| Orienteering race 45:00 [5] | |
| Laumeier County Park Score-0
A good race and great start for the fall season. I tagged all but one control (number 13) out of 21, got the bonus, and came in on-time (45 minutes). I think I tied for second (will know for sure when results come out), with two tying for first. I reaped the reward of improving my cardio-base over the past month or two, giving most of the course a good run. Still, I got winded surprisingly fast and had to walk to catch my breath after just a few controls before shifting into a more fluid, moderate pace. And I made a number of small and one big mistake that wasted my energy and time, and left me short of sweeping the controls. * On several controls that were placed inside the woods within 20 meters of the vegetation boundary, I picked lousy entry points. After and during the race, I saw people moving to the controls from much more clear, less overgrown entry points. I think this happened because I was attacking the control in a straight line, underestimating how overgrown the fight would be. * On controls 2 and 3, I ran right past the side trails leading to them and ended up at number 4, thinking I was at 2. I then wasted valuable time looking for a control description that not only wasn't there, but also if I had thought about it, would make no sense being there. (I was looking for a water valve in an area without any pond, pool, or ditches!) I'm embarrassed to say that I figured out where I was only when I saw another competitor nail the control and move on. In fact, this race went well for me only because there were so many people taking the same route in a mass start, and it was hard not to see people going to and coming from the controls. * Once I figured out where I was and how to move to control 2 and 3, I nailed 3, but then wasted time on number 2. That damned number 2 water valve again. This time I found a concrete pool and knew the water valve would be nearby. Maybe because I was tired, it was hard to make out the exact location of the control in the middle of the multiple trails, or even to see the concrete pool on the map. I circumnavigated the pool and found nothing. I ran past the same strolling family 3 times! And still didn't find it. I knew I was wasting time and energy, and finally I came across it. * All went well from there until the last 3 controls on my route. That damned number 13. I completely missed a trail from which I was going to find an attack point. I saw what could have been animal runs, but I ignored them, looking for a more substantial trail. Before I knew it, I was at the end of the route, having missed all 3 last controls! (If I had been paying closer attention, I would have noticed two very obvious features that would have let me see where I was on the map. I could have nailed 13 from there, and moved on to 14 and 15. I would have swept them all!) I managed to swing back to get 15, then 14, but ran out of time to get 13. At that point, even getting 14 was a risk. I found myself in the middle of the woods with one minute left, and nothing but dead reckoning to get me back to the end. I'm glad to say I made it, blasting through the woods and coming across the trail leading to the endpoint. So what can I do to improve my next race? * Keep training to improve my cardio, and pace myself better * Identify attackpoints on my map before the race, and be mindful of them during the race. * Know where I am on the map at all times, being more mindful of obvious features and less worried about running fast. | ||
Friday Aug 17 | ||
| Tai Chi 20:00 [1] | |
| Morning stretching and tai chi.
Starting my new job this week has made it hard to make time for running. I need to do better next week. | ||
Thursday Aug 16 | ||
| Tai Chi 20:00 [1] | |
| Morning stretching and tai chi. | ||
Wednesday Aug 15 | ||
| Tai Chi 20:00 [1] | |
| Morning stretching and tai chi. | ||
| Bouldering/Climbing (3000) 30:00 [3] | |
| Managed to get on the stationary bike for 30 minutes. | ||
| Core Training 10:00 [3] | |
| Did 10 minutes of elasticity training and foot strengthening. This is something I want to do much more of as I move into training for elasticity and speed. | ||
Tuesday Aug 14 | ||
| Tai Chi 20:00 [1] | |
| Morning stretching and tai chi. | ||
Sunday Aug 12 | ||
| Running long 1:00:00 [2] | |
| 1 hour trail run on the Junction and Breakwater Trail at Rehoboth Beach. The weather was just beautiful, with low humidity and cooler temperatures at 9 a.m. It must have been in the 80s at the most. Periodically I crept up to a "3 Intensity" and made myself slow down. I feel really good about running the full hour. I've achieved my goal of running a 10k and feeling good, though it was on a completely flat trail. We'll see what happens when I take my run to the hills.
I'll continue strengthening with long trail runs on the weekend, but I'm bringing my training for "strength and distance" phase to a close for a few weeks. I'm now shifting to training for "speed and elasticity." That should put me in good stead for the start of fall orienteering season and the Wild in the Woods Trail Run on September 8. I'll need to re-evaluate if I want to continue lengthening my distance for the 10 mile Wild in the Woods. I have a bad history of overdoing my training when I start feeling good, which usually has resulted in an injury or illness of some sort (pulled hip, irritated toe joint, delibiltating sinus infection--just some of the problems that resulted from overtraining and laid me out for months, completely ruining any gains I'd made and sending me back to square one). Finding the balance between aggressive training and caution is difficult, but I think with honest self-assessment, I'm hitting my targets, staying healthy, and having a great time! This should be a great fall season. | ||
| Walk warm up/down 20:00 [1] | |
| 10 min. brisk walk and light stretch warm up.
Same for cool down. | ||
| Core Training 7:00 [3] | |
Friday Aug 10 | ||
| Weightlifting 15:00 [3] | |
| Focused on shoulders and chest. | ||
| Core Training 7:00 [3] | |
| 25 of cycle, plus 10 supermans | ||
| XT--cardio (NordicTrak) 20:00 [3] | |
| 20 minutes on parents' NordicTrak. Taking a rest tomorrow, then a long run on Sunday. | ||
| Tai Chi 20:00 [1] | |
| Walk 20:00 [1] | |
| Walked up and down the street with my two little ones (3 and 5) in a wagon in tow. | ||
Thursday Aug 9 | ||
| Walk warm up/down 24:00 [1] | |
| 12 minute walk to pool, and back. | ||
| Core Training 7:00 [4] | |
| Tai Chi warm up/down 10:00 [1] | |
| XT--Swimming 20:00 [3] | |
| 2 lengths free style; remainder breast stroke.
Workout ran as follows: Brisk walk to pool to warm up Swim Brisk walk home Core workout Yoga to cool down | ||
Wednesday Aug 8 | ||
| Running intervals 10:00 [4] | |
| 10 minutes high intensity (80% effort) during 30 minute interval session
80%/20% effort (:30/1:00) (1:00/2:00) (1:30/3:00) (2:00/4:00) (2:00/4:00) (1:30/3:00) (1:00/2:00) (:30/1:00) | ||
| Running intervals 20:00 [2] | |
| slept:8.0 | ||
| 20 minutes low intensity (resting jog) during interval run. See above.
Ran the Junction and Breakwater Trail (see http://www.destateparks.com/Activities/trails/J&B.... from Holland Glade to Wolfe Neck. A beautiful, winding, gravel-trail. At the trailhead are cornfields and open glades of purple, golden, and green grass, and from here winds through copses of oak, sassafras, hickory, pine, and holly (the state tree) and along open cornfields. In the first copse, I spotted a doe and two fawns, and other times I've run this trail at dawn or dusk I've seen deer on the edge of the wooded areas. Closer to the Wolfe Neck trailhead, the trail passes over a long, but low bridge that passes over a marsh and Holland Glade, a beautiful stream running through the wetlands. Anyone who comes to Rehoboth should run or ride this trail. I ran relatively early today (around 10:00-10:30), but it was already hot in the open areas. It was around 92 degrees, heat index about 100. As far as the training, I had another good round of intervals. I'm starting to get some more giddy-up in my legs and am looking forward to a long run this weekend. Going for the 6 miles! I want to get in a 10k trail run this weekend, do the orienteering event at Laumeier Park the weekend after, and then perhaps another 10k trail run before the 10k Wild in the Woods in early September. For orienteering practice itself, I had fun imagining how the varied landscape would look on a map. Lots to visualize with the bordered fields, marsh lands, streams, bridges, copses, and occasional thick areas of fight. | ||
| Core Training 6:00 [4] | |
| 25 crunches
25 side crunches to each side 25 toe points (knees to chest and back out) 25 glut lifts (butt squeezes) 25 side-bridge crunches each side 25 bicycle crunches | ||
| Walk warm up/down 30:00 [1] | |
| 10 minute brisk walk and light stretch to warm up.
10 minute of the same to cool down. 10 minute walk later in the day to the pool. (Not enough room in the car!) | ||
Tuesday Aug 7 | ||
| Golf 3:30:00 [1] | |
| Another 18 holes of golf, this time with just my dad. Scored 109. Again, not much of a workout, though staying hydrated was difficult. At 5 p.m. it's 88 degrees, but 61% humidity for a heat index of 96. I'm sure it was hotter when we started at 1:30 this afternoon. It was a good opportunity to continue acclimating to heat while staying hydrated.
As far as the golf game goes, I did better than I thought I would, and feel inspired to play a round or two this fall. | ||
Monday Aug 6 | ||
| Running intervals 10:00 [4] | |
| slept:8.0 | ||
| 10 minutes high intensity (80% effort) during 30 minute interval session
80%/20% effort (:30/1:00) (1:00/2:00) (1:30/3:00) (2:00/4:00) (2:00/4:00) (1:30/3:00) (1:00/2:00) (:30/1:00) | ||
| Running intervals 20:00 [2] | |
| 20 minutes low intensity (resting jog) during interval run. See above.
Still at Rehoboth and glad I'm not running in St. Louis. A warm day. 84%, but 65% humidity for a heat index of 95 degrees. Worn out at the end, but feeling good about putting in a solid workout. | ||
| Walk warm up/down 20:00 [1] | |
| 10 minute brisk walk and light stretch to warm up.
Same to cool down. | ||
Sunday Aug 5 | ||
| Weightlifting 24:00 [3] | |
| rhr:57 slept:10.0 weight:178lbs | ||
| Used parents' nautilus system. Old, but still does the job. Focused on chest and shoulders; then did some core workout on abs and gluts.
| ||
| Core Training 6:00 [4] | |
Saturday Aug 4 | ||
| Running tempo 30:00 [3] | |
| slept:8.0 | ||
| 2 laps around parents' neighborhood. Flat but hot and humid (91 heat; at least 50 percent humidity). | ||
| Note | |
| Recent illness aside, I've been wondering when I'm going to have my breakthrough, feeling stronger and going longer. I've been hovering at 10-12 miles a week, with runs going up to 4 or 5 miles. I hope to add more and get back up to a 6 mile long run that feels good. Maybe a break in the St. Louis summer heat will help. | ||
| Walk warm up/down 20:00 [1] | |
| 10 minute brisk walk and light stretch to warm up.
Same to cool down. | ||
Friday Aug 3 | ||
| Golf 3:30:00 [1] | |
| 18 holes of golf ... with a cart. (Scored 113.) I went with my brother, dad, and brother-in-law, and all in all it was a bonding moment more than a workout. Certainly not really workout that's going to get me closer to my goal of improving my orienteering, but a workout of sorts nonetheless. It's been over 2 years since I played golf, and I felt the round of golf in my core the next day. I'll probably play again next week with my dad, and otherwise I don't expect to see pink show up on my workout chart for a while. | ||
Thursday Aug 2 | ||
| Weightlifting 20:00 [2] | |
| Finally getting over my sinus infection, which has laid me low for about a week. I don't want to push it, so I'm doing a moderate intensity weightlifting/core workout today--lots of push ups, sit ups, that sort of thing. | ||