Thursday Jul 31 |
 | Core Training 10:00 [4] | |
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| Power Yoga 20:00 [2] | |
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| XT--Biking 40:00 [2] | |
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Wednesday Jul 30 |
| Core Training 10:00 [4] | |
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Tuesday Jul 29 |
| Running intervals 29:35 [3] | |
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| 4 mile run this morning, first 2 miles at moderate pace, then 7 1-minute intervals with 1-minute cool down jogs in between, and moderate jog for rest of way. |
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| C • matt, sent you an e-mail. ... 1 |
| Running intervals 7:00 [4] | |
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| 7 1-minute intervals. Too tired to push it to level-5 intensity. |
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| C • Well, that wouldn't be intervals anyway 1 |
| Core Training 10:00 [4] | |
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| Passive Stretching 8:00 [1] | |
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| 4 minute warm up, 4 minute cool down |
Monday Jul 28 |
| Note | |
| (rest day) |
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Sunday Jul 27 |
| Passive Stretching 5:00 [1] | |
| (rest day) |
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| Core Training 10:00 [4] | |
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| 10 minutes core workout in the morning before trip back home from vacation. |
| Core Training 10:00 [4] | |
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| Long trip home. 3 hours on the tarmac before we finally took off (owing to line of storms west of airport in Philly). But a great flight attendant and patient passengers made the wait more bearable. (Flew US Airways, care of Air Wisconsin). After getting Dewey's for dinner, getting kids down, and unpacking, got time for 10 minutes of core to bring weekly total to an hour, my goal for the week. |
| Passive Stretching 20:00 [1] | |
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| After core, 20 minutes of stretching to relax. Noticing tired muscles along shin, probably owing to running much on asphalt so much over the past several weeks, or at least much more than I'm used to. |
Saturday Jul 26 |
| Walk warm up/down 20:00 [1] | |
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| Running long 56:00 [3]6.0 mi (9:20 / mi) | |
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| "short" long run for this week. 6 miles at 9:30 pace for first 4 miles (1 minute below race pace), and 9:15 for last 2 miles. |
Friday Jul 25 |
| XT--Swimming 20:00 [3] | |
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| 20 lengths, 1st, 2nd, 3rd, 11th, 12th, 19th and 20th freestyle, the rest breaststroke. Working up toward developing the conditioning to do all 20 lengths freestyle. |
Thursday Jul 24 |
| Passive Stretching (Movement Prep) 5:00 [2] | |
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| C • 9-month plan 1 |
| Walk 21:00 [1] | |
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| after stretching, 6 minutes of walking to warm up, then after run 5 minutes to cool down, then after gentle pickups, another 10 minutes to cool down |
| Running 37:44 [4]4.4 mi (8:34 / mi) | |
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| Went out for a tempo run for four miles. Hit pace I want for the half-marathon, though have a hard time imagining doing it for 13 miles. With continued training plus rest before the race, I think I can do it. |
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| C • Lewis & Clark? 3 |
| Running (Gentle Pickups (GPs)) 4:00 [2] | |
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| Part of new training schedule to get ready for half marathon. 4 miles, then 4 "gentle pickups" to work on form. They involve starting with walking, then picking up the pace to a fast walk and then slow jog to "race pace" run for 30 seconds, then reversing back to walking. Helps with form. Each pick up lasts about a minute. "2" is just an average of intensity. |
| Walk 20:00 [1] | |
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| Walk on the beach with the family. My dad took us to "Coin Beach" where there's supposed to be coins from shipwrecks that wash up on the beach after a storm. Didn't find any coins, but I filled a bag full of trash I found on the beach. When we got home we discovered that the "storm" washing up the coins needs to be a Nor'easter in winter. We had a thunderstorm in summer last night. But in the end I felt like I found something even more valuable than some coins, a view of the beach uncluttered with beer cans and crushed cigarette boxes.
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| C • whoooa!! 2 |
| Core Training 10:00 [4] | |
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| Passive Stretching 15:00 [1] | |
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| Core in the afternoon, then stretching, with focus on hamstrings, quads, hips, glutes, groin, and calves/ankles. One point of notice is that (for whatever reason) today I noticed more than usual that my right foot naturally splays out about 10-15 degrees to the right. This is probably due to a tight tendon that runs down along the outside of my ankle, and may also be due to a tight hip muscle. So I've decided that I'm starting a long road toward getting my feet aligned through stretching. Today's the first step in a 1000, no doubt. |
Wednesday Jul 23 |
| XT--Swimming 20:00 [3] | |
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| Core Training 10:00 [4] | |
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| Feeling a little easier today. |
| Armchair Orienteering 15:00 [0] | |
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| Some time spent with West Tyson map, practicing seeing and visualizing "big picture" of the terrain, then selecting points at random and then looking for likely routes, with eye toward attackpoints, handrails, catching features, and likely sources of error (along with how I'd avoid those errors). |
Tuesday Jul 22 |
| Walk warm up/down 11:30 [2] | |
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| Running intervals 23:00 [3] | |
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| 10 minutes moderate pace, followed by 7 x 1:00 accelerations with cool down jogs in between, ending with 7 minutes moderate pace.
All around a mess of a run. I started out too fast, and quickly the front of my ankles became sore. I had to stop a number of times to rotate my ankles and loosen them up, which would help for a little while before I'd have to stop again. Accelerations were laughable, but I had little in the tank, and cool down jogs included walks.
At one point I suspected my ankles were sore because of poor body mechanics (too much leaning forward, putting undue stress on the ankles as leverage points), so I tried "sitting back" more into my hips and seeking a smoother stride, and this seemed to help.
At the same time the tightness in my left hamstring came back to say "hello! I'm here." But nowhere near the pain of injury.
I'm starting to think I could use a session with someone to critique my form. If anyone's reading this, any suggestions?
Also of note is the heat. High 90s again. Also legs still a little tired from Sunday's long run. But these items alone don't really account for soreness in the front of the ankles, which I noticed a week or so back, once or twice. But it also went away, which is making think body mechanics a problem.
Last note: today's training is a move away from the short-lived "strengthening" period on my way to the Lewis and Clark Half Marathon. I had to cut that short because of the pain in my hamstring, and I've decided to move on to a plan I found in Runner's World for training for a half-marathon. Today was the first day for that training. |
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| C • re: front of ankles: are yo... 4 |
| Running intervals 7:00 [4] | |
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| Core Training 10:00 [4] | |
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| In the afternoon, after strength training. |
| Strength Training 10:00 [4] | |
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| Push ups of all sorts. |
| Passive Stretching 10:00 [1] | |
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| Also 10 minutes of stretching after my run this morning. Helped the hamstring feel much better. |
Monday Jul 21 |
| Walk warm up/down 20:00 [2] | |
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| XT--Swimming 20:00 [3] | |
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| Mostly breast stroke, with some freestyle laps thrown in. Would like to be able to do 20 minutes freestyle. Something to work toward. |
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| C • Are you just re-familiarizi... 8 |
| Passive Stretching 10:00 [1] | |
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| Core Training 10:00 [4] | |
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| Shooting for at least an hour of core workout per week. Actually have been, but now I'm writing it down. |
Sunday Jul 20 |
| Walk warm up/down 17:00 [1] | |
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| Running long 2:00:00 [3] | |
| ahr:146 max:152 |
| Ran from parents' house to Breakwater Junction Trail toward Lewes, and back. It was hot when I left the house at 8:30 and got hotter. A clear sky, leaving me feeling like I was under a lamp. About half the trail was without shade. None. Open farmland reconstituted into McMansion suburbia, except with only a couple houses and open lot after lot for 2 miles. No trees, nothing. Absolutely surreal to run along a sand-white sidewalk on a raised median between two ribbons of asphalt, stop signs every 100 feet, and not a car or living person to be seen. The first and final 40 minutes were in and out of shade and the middle 40 being bare naked under a bleached out sky. Hot as hell. Toughest run in a while, not for physical reasons but mental challenge. Halfway through my head was done, and the little voice kept giving me reasons to bail out. But I checked my body and all systems were go, so I knew it was a matter of building mental toughness, and I talked my way home. Felt great to hang in there. |
Saturday Jul 19 |
| Passive Stretching 10:00 [1] | |
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| Stretching in the morning before our long day of travel. |
| Core Training 10:00 [3] | |
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| Made it to Rehoboth around 4 p.m. Good flight, decent drive (some beach traffic), but we're finally here! Let the healing begin.
10 minutes of core |
| Walk warm up/down 11:30 [1] | |
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| 5 minute walk to warm up,
6:30 minute walk to cool down |
| Running 30:00 [3] | |
| ahr:146 max:152 |
| 30 minute easy run. Hot outside today. Mid-90's temp. probably higher heat index, not much shade. Ankles tight in the front. Think I need to do more stretching and warm up, but also noticed that if I sped up I felt better, and wondered if it was a matter of biomechanics and plodding too much in an effort to keep it easy.
Long run tomorrow morning. Will see if more stretching helps, because I intend to keep the same pace. |
Friday Jul 18 |
| Note | |
| (rest day) |
| Taking it easy today. |
| Passive Stretching 10:00 [1] | |
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Thursday Jul 17 |
| XT--Biking (stationary bike) 43:00 [3] | |
| ahr:136 |
| Rode the stationary bike. Trying out something, mostly out of curiosity and the spirit of experimentation. Kept the heart at a moderate rate and did a sudoku puzzle and then armchair orienteering, keeping the mind busy with number/spatial work. If the body can learn to work more efficiently at higher efforts, maybe the brain can too. That is, maybe I can push back the point at which complex thinking becomes difficult through testing the brain while it moves into fatigue. Indeed, I found it harder to concentrate after 20 minutes or so, but kept working on concentrating and paying attention to an intuition that a mistake was being made though I didn't know quite what. This reminded me of two things: orienteering and hearing the little voice saying "watch out" or "don't get cocky" and though I wasn't consciously aware of an error being made, I almost always would be making one, or about to make out, And it reminded me of grad school and having to fight through sleep deprivation to stay on track.
Will try to do this at least once a week, though wonder if it would have to be done more often to work (just like running must be done more than once a week or it won't do much for increasing fitness). Will see if once a week makes a discernible change, and if not, will try it more often. |
| Armchair Orienteering 13:00 [0] | |
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| While on the stationary bike, after finishing a sudoku, looked at Beaumont, a map from last year with a few high point score-o markers scattered over the north of the map (toward, not in, Conservation 44 area). Practiced searching for good routes, then memorizing them and testing my memory. At first looked to trails, then remembering bad luck I had had with trails hard to find or gone, studied the terrain instead. Surprised at how much detail I remembered, esp. after having been on bike for 30 minutes when I started. Even had the sensation that my brain had suddenly cleared a little, so it was most fuzzy between 20 and 30 minutes, but then got a little sharper and was working less hard to do thinking work. Hmm. |
| Core Training 5:00 [3] | |
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Wednesday Jul 16 |
| Passive Stretching (Movement Prep) 10:00 [2] | |
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| Walk warm up/down 11:30 [1] | |
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| 5 minute warm up, 6:30 minute cool down |
| Running hills 30:00 [4] | |
| ahr:164 max:172 |
| Morning run. Indifferent about it today, but went out anyway. Weather was nice, and though feet felt a little slappy (not the best form today), I had a good tempo run. For the first half I felt like I had some speed, but after 15 minutes I felt myself slow down. Interesting to note, however, that my heart rate not only remained consistent as I felt like I slowed down, but even went up, which tells me I need to use an objective measure of effort (like heart rate) and not rely on perceived effort. Ultimately I'd like to keep up the same speed throughout, but suppose that will come with time. |
| Armchair Orienteering 1:00:00 [0] | |
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| Met with Rudy to talk about possible routes for West Tyson o meet. |
Tuesday Jul 15 |
| Passive Stretching (Movement Prep) 10:00 [2] | |
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| Core Training 20:00 [2] | |
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| XT--Biking 40:00 [3] | |
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| 20 minutes to work, 20 minutes home |
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| C • west tyson 5 |
| Strength Training 15:00 [4] | |
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| Armchair Orienteering 15:00 [0] | |
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| Catching features |
Monday Jul 14 |
| Passive Stretching (Movement Prep) 10:00 [2] | |
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| Core Training 5:00 [4] | |
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| Walk warm up/down 19:00 [1] | |
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| Running tempo 25:00 [3] | |
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| Tempo run with 5 1-minute accelerations. Felt really good this morning. Had a cereal bar and protein drink, did active stretching and core workout, then 10 minute warm up walk. Run felt really good after that. Absolutely gorgeous morning helped, too. Took new route up Delmar to Price, south on Price a little past John Burroughs before turning around. Nice scenery. |
| Running intervals 5:00 [5] | |
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| Walk 40:00 [1] | |
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| 10 minute walk to class, 10 minute walk back.
Home for lunch. When got back to work, realized I didn't have my parking pass, so I parked in the Park and walked to work for another 20 minutes round trip. |
| Armchair Orienteering 20:00 [0] | |
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| Reviewing o-map from Cliff Cave, considering routes for attackpoints, handrails, and catching features. Trying to recall if area at north of map (east of field) shows hillocks or depressions. My recollection is depressions.
Used this one because I was wondering what the distance key would be for the Forest Park orange o-map, so I found another 1:7500 and used it's distance key. That map was the Cliff Cave one.
Looking at the Forest Park map, I ended up measuring difference between going to control 1 north of the zoo versus south. I went south--big mistake. Turns out there's an additional couple hundred meters going south of the zoo.
In hindsight, I'm now thinking there should have been a clue for me. To go south of the zoo to control 1 would have required a u-turn at control 1 to get to control 2. But from what I've read about route setting, a good course has no u-turns or acute dog legs, so I should have figured that the ideal route would be to go north of the zoo and come south from that direction. In fact, when I saw Tom and Charlie, who left after I did, I was heading to control 1 while they were coming from it. They had gone the better way.I lost some serious time there.
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Sunday Jul 13 |
| Passive Stretching (Movement Prep) 10:00 [2] | |
| (rest day) |
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| Power Yoga 20:00 [2] | |
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| Calling the hamstring better, but still felt the spot with sudden lifting last night. |
| Yard Work 1:30:00 [2] | |
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| Core Training 10:00 [4] | |
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Saturday Jul 12 |
| Orienteering 33:00 [4]* | |
| spiked:12/12c |
| Re-ran orange route from Forest Park O-meet last weekend. Same time, but a clean run at slower pace in higher heat and humidity. Very hot and humid.
Hamstring all better! |
| Running intervals (Old man intervals) 25:00 [4] | |
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| 30 minutes of running, 25 minutes running, 5 minutes walking (my "old man intervals). |
| Walk intervals 15:00 [3] | |
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| 5 minutes of intervalwalking
10 minute cool down, but still at high heart rate |
| Walk warm up/down 10:00 [1] | |
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| 10 minute movement prep stretching and walking |
Friday Jul 11 |
| Running 30:00 [3] | |
| (injured) |
| Went out for a morning run and caught the entire 50 minute rain shower from start to finish with my 10 minute warm up walk, 30 minute run, and 10 minute cool down. Leg feeling better, but not all together healed. Pain migrated back down to middle back of the hamstring. |
| Walk warm up/down 20:00 [1] | |
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| Walk 20:00 [1] | |
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| Classroom I'm teaching in has lost its AC for the forseeable future, so I moved it to another room near my students' dorms and across campus for me. So now I have a 20 minute walk I can log every day walking to and from class. Bonus for everyone! |
| Armchair Orienteering 30:00 [0] | |
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| Looked at director notes Rudy sent me. Very interesting to see the guidelines spelled out and how I could see how courses I've run have stayed true to them. Plotted out some possible white and orange routes to share with Rudy later. |
Thursday Jul 10 |
| Walk 27:00 [1] | |
| (injured) |
| No morning run. Woke up at 5:30 and running felt like the wrong thing to do. Went back to bed.
Walk to class and back to office. Hamstring feels better, but pain has migrated northward to where the hamstring connects with the glute. Walking helped loosen it up, and may try to ride the bike later and run tomorrow instead.
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| XT--Biking 32:00 [3] | |
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| Folks in town for Maddie's 4th birthday. Crazy plans since they're flying in separately. Picked up Dad from airport, left him with car to pick up mom later today, and took bike into work in meantime. Voila ... here I am riding my bike into work at 3:00 p.m. |
| Armchair Orienteering 20:00 [0] | |
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| Read through director notes on setting courses and looked at West Tyson map. Already have some thoughts on how to set up a white course while tacking on more controls to make an orange route to boot. Fun work. |
Wednesday Jul 9 |
| Passive Stretching 15:00 [1] | |
| (injured) (rest day) |
| Recovery for hamstring |
| Passive Stretching 25:00 [1] | |
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| More stretching in the evening. Hamstring feeling better, but not best. Will see how it performs during morning run tomorrow. |
| Armchair Orienteering 10:00 [0] | |
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| Looked over West Tyson map, speculating on possible routes. |
Tuesday Jul 8 |
| Walk 20:00 [1] | |
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| 10 minute warm up, 5 minute walk after 13 minute run, then resumed run, and 5 minute walk to cool down. |
| Running 23:00 [3] | |
| (injured) |
| Cut run short this morning. After 13 minutes left hamstring started bothering me. It was sore at the end of last week, even moreso after the o-meet on Saturday. Taking it easy this week and planning to spend much more time with recovery massage and stretching. |
| Passive Stretching 20:00 [1] | |
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| Recovery for hamstring, and other general stretching/massage |
| Armchair Orienteering 10:00 [0] | |
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| Reviewing o-map, practicing memorizing/visualizing routes
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Monday Jul 7 |
| XT--Biking 40:00 [2] | |
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| 40 minutes on the stationary bike. Legs feeling tired from this weekend, but in a good way. Read through some work materials, did a Sudoku, did 10 minutes of map reading of Forest Park from last year's meet (focused on memorizing route and testing memory against the map).
Thinking about doing some interval sprints on the bike while map reading. Idea follows from previous threads on attackpoint and two interesting reads today. One article pointed out that when the heart rate goes over 145, mental clarity and decision making break down. Another article pointed out that when orienteers race their heart rate is usually between 140 and 195. Add them together and it's clear that most of the time that an orienteer races he/she is pushing the barrier or has already pushed the barrier into the realm where mental ability breaks down.
So what's the strategy? Train the brain for clarity at higher heart rates? Is this possible? Maybe, but I doubt returns on investment would be high.
Train for higher speed at lower heart rates? Good idea, but probably only achievable after many years and even then this high speed probably won't touch hammer-down speeds.
Train to slow down and bring the heart rate down to below 145 when making complex decisions and then reducing those decisions to easy-to-remember steps that the brain can retain when pushing 190? Most likely for now.
A little bit of everything? Probably that too. |
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| C • eb's blog 3 |
| Walk 20:00 [1] | |
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| Out and about on campus. Hot as hell today compared to recently. St. Louis summer is finally here. Heat index of 103 today. |
| Core Training 10:00 [4] | |
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Sunday Jul 6 |
| Map hike 30:00 [1] | |
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| 30 minute easy walk with the kiddos. Used one of the Forest Park maps from yesterday. Started at the parking lot between Muny and Visitor Center and made a loop by going to Muny circle, left for 50 feet, then N up gravel path past pond, left at road, up to monument (with cannon), and over to Visitor's Center. Bob (6) was much more interested in the map than Maddie (turns 4 next week). I'd show them where we are, then say "See this? Up ahead we meet a road and turn left. Tell me when you see the road." Usually they could see it from the moment I said it, and found it cute that it would still take them about a minute to notice the enormous road in front of us. Even cuter was when after a minute I'd ask them what we were supposed to be looking for, and they'd forgotten. At any rate, they found everything I showed them on the map to look for, and for doing a perfect route, we all got a snow-cone.
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| Yard Work 2:00:00 [2] | |
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Saturday Jul 5 |
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| Event: SLOC - Forest Park O-meet
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| Orienteering race 1:12:00 [4] | |
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| estimated time for Forest Park o-meet. I'll post times when they're posted at the SLOC site.
3 sprint courses, 1 orange
Results of 3 sprint courses established handicapped start for the orange, with slowest person going first on orange route, and with the overall winner being the first to complete the orange. Think there were 5 all together doing this (lots more doing just the sprint, or the orange, course). Think I placed third with the sprints. 4th overall at end of orange route.
Clean runs for the most part, with a few hesitations here and there, but no major errors. Tired legs at the start. More tired at the end. But felt good for the most part. Just wish I were faster. By the end of each sprint and the orange route, I had nothing left in the tank. |
Friday Jul 4 |
| XT--Biking 1:07:00 [3] | |
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| Yard Work 2:00:00 [2] | |
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Thursday Jul 3 |
| Tai Chi 20:00 [1] | |
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| qigong and silk reeling to open shoulders, hips, and ankles. |
| Walk 16:00 [1] | |
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| Hoofed it to gym and back. |
| Strength Training 15:00 [4] | |
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| 5 minute upper body (pull ups, push ups) 10 minute lower body. |
| Core Training 10:00 [4] | |
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| Walk warm up/down 10:00 [1] | |
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| Running 30 [2] | |
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| Running 9:30 [3] | |
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| Running intervals 5:00 [5] | |
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| Running intervals 15:00 [4] | |
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| 10 minute warm up,
5 minutes of interval sprints,
5 minutes of recovery runs
10 minutes cool down
recovery time, 3 beats per 8 secs from 156 to 124 |
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| C • technical 5 |
Wednesday Jul 2 |
| Walk 20:00 [1] | |
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| to gym and back at lunch
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| Strength Training 20:00 [4] | |
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| upper body--shoulders, back, biceps at lunch
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| Core Training 5:00 [4] | |
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| abs, lower back at lunch |
| XT--Biking 30:00 [3] | |
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| From Telle Tire to work this morning, then from work to home in afternoon. |
| Active stretching 10:00 [2] | |
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| Yoga in morning ... |
| Tai Chi 10:00 [1] | |
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| followed by tai chi for 10 minutes (silk reeling to stretch, open up hips, shoulders, and achilles especially) |
Tuesday Jul 1 |
| Walk warm up/down 1:00:00 [1] | |
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| 10 to warm up for run, 10 to cool down from run.
10 to work, 10 back to car
10 to gym at lunch, 10 back to office. |
| Running intervals 15:00 [3] | |
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| Running intervals 15:00 [4] | |
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| 10 minute run at level 3, followed by 5 one minute accelerations with one minute recoveries, and 10 minutes tempo at the end. |
| Strength Training 20:00 [4] | |
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| Gym at lunch. 10 minutes upper body, 10 minutes lower body. Moving into middle third of training for half-marathon in September, having reached long-run distance and now working on strength. |
| Core Training 5:00 [4] | |
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| Passive Stretching 20:00 [1] | |
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