Saturday Jun 21 |
 | Orienteering 26:00 [2]*** 3.4 km (7:39 / km) | |
| shoes: Mizuno Wave Rider 11 |
| Ran the sprint before people arrived for my SSS (Summer Short Series) at College Park. Fortunately, most of the streamers were still hanging and I made the decision to move the location of one of them from the feed back that I got from Ted on Wed. Nothing really taxing just sort of jogged the course and forced myself to thumb my way along so that I at least got some map reading training. |
| Orienteering 32:00 [2]*** 3.4 km (9:25 / km) | |
| shoes: Mizuno Wave Rider 11 |
| After every one had run the training Dave Pruden, David Onkst and I ran the course backwards. To make it interesting we each ran a different route to each control to see which route was fastest. We also stopped at several controls and discussed how things were mapped strangely in certain areas (no offense Jon). It was a fun little exercise, but not terribly taxing since we took some long breaks at some of the controls. It also had the added benefit of helping to make taking down the streamers from the course fun. |
| Note | |
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| Thanks to all who attended my SSS at College Park on both Wed. and Sat. I had a lot of fun putting the course together and even more fun running it with every one. I hope you all enjoyed the sprint. If not let me know how I can improve because I'd like to set courses for a club meet in the future.
Also, thanks to all who came to the BBQ at my house afterwards. I had a lovely time and I hope you did as well. See you all sometime after I get back from Sweden (hopefully sooner rather than later!) |
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| C • SSS 3 |
Friday Jun 20 |
| Stregnth Training 50:00 [3] | |
| shoes: Brooks Radius 6 |
| Cardio-Kickboxing Class - I think I know why they hold the kickboxing class on Friday's...because there is always something that goes wrong or someone that screws you over just as you're ready to start your weekend. At least with the kickboxing class I can release that frustration and get over it in time to still enjoy my weekend. Class was good. I was finally able to talk my one girlfriend, Joey into taking the class with me so we had a lot of fun laughing at each other. I didn't get a great night's sleep so I'm very sluggish today, but it was probably just as well so that Joey could keep up with me. We didn't do so much kicking in class today and focused more on the upper body, which is fine since I'll be doing a long run after work. As always we got our ab work in at the end of the class too. |
| Road Running 1:10:00 [3]8.0 mi (8:44 / mi) | |
| shoes: Mizuno Wave Rider 11 |
| I just spent the last 10 min writting about my run and when I hit submit I got an error and lost it all. I'm too tired to recap. It will be sufficient to say that it was just your standard long run. |
Wednesday Jun 18 |
| Orienteering 45:00 [1]*** | |
| shoes: Mizuno Wave Rider 11 |
| Streamering (no controls) for the sprint training. Jogged from one control spot to the next, but not very exhurting. |
| Road Running warm up/down 15:00 [2] | |
| shoes: Mizuno Wave Rider 11 |
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| Orienteering 20:47 [4]*** 3.5 km (5:56 / km) | |
| shoes: Mizuno Wave Rider 11 |
| Ran the Sprint on the UMD campus, with Eddie, Ted, and Jon. I didn't have to do too much in the way of navigation at this point, but I still tried to force myself to look at my map and at least thumb my way along. I kept a pretty steady pace throughout the course, but I definetly could have (and should have since Ted beat me by 15 sec) run faster. I don't know whether it was because I'm physically pretty tired at this point or that I couldn't maintain my focus very well. You would think that because I pretty much knew where I was going during the sprint that I could just focus on my running, but not having to navigate seemed to only free my mind to wander...a couple of girls that I work with want to get together for a movie tomorrow night so I think I might take the day off ( or at least just go for a quick 30 min jog during lunch) and do something fun that isn't orienteering or running related - I've been a bit of a social hermit lately anyway so it will be good for me. |
Tuesday Jun 17 |
| Stregnth Training 50:00 [3] | |
| shoes: Brooks Radius 6 |
| Boxing Bootcamp - By far the toughest class I have taken so far. We focused on shoulders today so we did a lot curls, lifting, push-ups, etc. What boxing bootcamp wouldn't be complete without jump roping too? I don't remember it ever being so difficult as a little kid, but its one of the toughest things we do in the class, it kills my calf muscles. We didn't do too many new exercise combinations today, but did a lot of the usual boxing combos with weights and the medicine ball, focusing on controled movements. Even with all of the emphasis on controled movement, we never stopped moving and constantly alternated between slow/controled movements and fast repetitions so my heart rate stayed up for most of the class. My instructor used to coach track as well and I can definetly feel the influence of her background. She loves to have us skip for height which takes me right back to my high jumping days...
Great workout, I love this class, but since we had thunderstorms again last night I wasn't able to get out to run my speed workout. I'm going to attempt it tonight, but I don't know how its going to go since I'm already pretty tired from class.
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| Road Running tempo 59:00 [3] | |
| shoes: Mizuno Wave Rider 11 |
| Tempo Run - Since yesterday's rain interrupted my training plans I had to bump my tempo run to today. I don't usually like to run a workout on the same day as one of my boxing classes, but I didn't want to skip the tempo run entirely this week, nor did I want to throw off my entire training schedule. This will be a weird week anyway since I'll be running the sprint on the UMD campus with Ted Good, Eddie Bergeron, and Jon Torrance. Oh well. Hopefully all goes well with that tomorrow. We'll soon find out.
The tempo went better than I expected since I felt pretty tired from my boxing class earlier today. I did take a couple of extra min in my warm-up because my calfs were already tight from all of the jump roping and jumping I did in class at noon, but after the first rep they felt pretty good. So the workout went like this: 17 min of warm-up 5x4 min tempo at 80% (or greater during the last two reps) with a min of jogging in between, followed by another 17 min of cool down. My "cool down" was more of just a normal run back to my car. Overall the workout was really great and I felt pretty good minus my feet. My new running shoes are giving me some pretty bad blisters on the outter side of the balls of my feet, right on the bump that sticks out (no idea what the medically correct term for that part of the foot is) where your toes start and also in on the underside of my pinky toe joints. Its uncomfortable to run on my toes (which I do most of the time) and after runs they're really tender and feel quite raw. Forgetting to throw a pair of socks in my gym bag this morning didn't help this either... |
Monday Jun 16 |
| Stregnth Training 30:00 [3] | |
| shoes: Brooks Radius 6 |
| Core Workout Class - Focused on hip flexors today with the usual abs and back work. Since we were working our hips there was a lot more leg lifting than usual which always makes for a fun time for me since I am so uncoordinated (especially when you throw me on a stability ball or bosue) Most of the exercises incorporated the lifting of either the medicine ball or stability ball with the legs. Doing so much leg work told me one thing, my lower abs are not in really great shape - I'll just add that to the long list of things that need improvement. |
Sunday Jun 15 |
| Road Running 1:00:00 [3] | |
| shoes: Mizuno Wave Rider 11 |
| Took a nice running tour of the South Side Flats. For those of you familiar with Pittsburgh I started at S. 27th St and ran up to the Hot Metal St Bridge, ran across it and back and then down this really nice path along the Monongahela (phonetical spelling) down to Station Square, across the Smithsfield Bridge and back and then the whole way back up E. Carson St. It was a really great run with a variety of scenery -- the bridges across the river, the shady river path, storefront lined streets, and of course the ever present remnants of the industrial steel city. The fact that I felt really great for most of the run only enhanced the whole experience (and it allowed me to cover more ground). This weekend has been a nice little vaction, not only from the drudgery of work, but also from my usual running routes (which are not so scenic.) |