Sunday Jun 8 |
 | Running long (Trails) 47:00 [3] | |
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| Took the long run to the trail today. Went to West Tyson and ran Chubb Trail from Chubb Trailhead to Meramec River and back. Trail was muddy, and past the rr track it was closed due to detritus from the flood. Slipped 3 times, but no falls. Run was actually a mix of run and walk to keep heart rate at 136 bpm. Hard to keep it below 136, but managed to keep it at least below 145.
Good to get out to the woods again. (Road running and even Forest Park are getting a little dull--as Thoreau said, familiarity breeds contempt.) Had a fantastic moment--for the first time in a while, I wasn't thinking about how my training was fitting into a goal and taking me somewhere. This was it. I was here, and I didn't want to be anywhere else, not in my body or in my mind. For a moment everything quieted, and there was just me in the woods. It was beautiful. |
| Walk warm up/down 5:00 [2] | |
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| Passive Stretching warm up/down 5:00 [1] | |
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| Running long 43:00 [4] | |
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| Note | |
| rhr:57 slept:8.5 weight:178lbs |
| Weight a little higher than I like it be by a few pounds, and resting heart rate a little higher than usual (measured upon waking up).
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| Yard Work 30:00 [1] | |
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| Planting day lilies in our planter box. Cleaning out mud and old, slimy leaves from base of planter box. |
| Armchair Orienteering 15:00 [0] | |
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| With last year's Babler orange map, eyeballing routes for distance, then checking for accuracy and (with last Saturday's numbers) calculating paces for walking and running that distance. |
Saturday Jun 7 |
| Map hike 15:00 [3] | |
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| Map hike 45:00 [2] | |
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| Orienteering practice at Laumeier in the early morning. Measured off distances on the map and counted paces for walking and running. |
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| C • machine 2 |
Friday Jun 6 |
| XT--Biking 47:00 [3] | |
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| 15 minute commute to work, and 32 minute commute back. |
| Armchair Orienteering 15:00 [0] | |
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| Catching features, running short legs with attention to simplifying map, studying large along route (up hill, down hill, contour along nose, find control), and recalling route while running leg without having to look at map. |
Thursday Jun 5 |
| Walk 16:00 [1] | |
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| 8 minutes warm up (about 4 minutes walk, 4 minutes stretching) and 8 minutes cool down (all walk) |
| Running 10:00 [3] | |
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| 10 minute jog at about 136 bpm |
| Running intervals 15:00 [4] | |
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| 10 minutes of 1 minute acceleration, 1 minute recovery, then 10 minute regular job.
The 5 minutes of recovery and last 10 minutes of running were level 4.
Summer's here. Hot and humid this afternoon. |
| Running intervals 5:00 [5] | |
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| Yard Work 50:00 [2] | |
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| Mowing lawn, bagging leaves, hauling bags of yard waste and bundles to the curb. Take that nature! |
| Note | |
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| Foot's feeling better. Did a good soak and a massage and laid off it yesterday. Today it's feeling fine.
Here's the plan. As I've mentioned elsewhere, I want to use this summer to work on some orienteering techniques. I'm starting this month with gauging distance and keeping track of pacing. I want to start getting out to some parks once a week to work on this.
At the same time I'm increasing my fitness. I did that crazy stair climb and the 10K. Now I'm aiming for a half marathon for this September. June will be for increasing distance up to 120 minutes for long run. (I figure if I can run 2 hours I can run a half marathon.)
Then July will be for strength, with some hill work and exercises focused on lower body strength.
Then August will be for a little speed work.
This will put me in shape for the half marathon, and for what's for me the start of "orienteering season" (when I start feeling competitive for orienteering again): October. |
Wednesday Jun 4 |
| XT--Swimming 20:00 [3] | |
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| XT--Biking (stationary) 15:00 [3] | |
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| Weightlifting 15:00 [4] | |
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| Note | |
| (injured) |
| right foot bruised on pinky-side ball, probably from not warming up enough and running much more on pavement then I'm used to. Giving it some rest from running for a few days and soaking it later today. |
Tuesday Jun 3 |
| Active stretching 15:00 [2] | |
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| Core Training 15:00 [3] | |
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| Running 5:00 [2] | |
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| Running 5:00 [3] | |
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| Running 15:00 [4] | |
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| Running 5:00 [5] | |
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| Easy to moderate run for first 10 minutes, then 5 1-minute accelerations alternated with 5-1minute recoveries, then 10 more minutes |
| Walk warm up/down 10:00 [1] | |
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Monday Jun 2 |
| Strength Training 20:00 [4] | |
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| XT--Swimming 10:00 [3] | |
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| XT--Biking 30:00 [3] | |
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| Finally tried commuting to work on my bike. 15 minutes to campus, 15 home. Went well enough for the commute, but now that I'm here at work, I'm sweaty and feeling gross. Need to figure out how to do this while showing up to work clean and cool. |
| Passive Stretching 15:00 [1] | |
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