Training Archive: gas_turbineIn the 31 days ending 2008-05-31:
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| 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 | S | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Saturday May 31 | ||
| Event: ROC - Durand Eastman Park | ||
| Orienteering (Unofficial) 14:50 [4] ** 1.5 km (9:53 / km) +50m 8:29 / km | |
| slept:8.0 shoes: Brooks - screw shoes mudders | ||
| White course after doing M2 just to see how fast I could run (not very).
Asked Will to mark it as 'unofficial' so as not to steal a ribbon from a newcomer or a child. Just out of gas - could not run up the last hill. But it is nice to be able to run without limping. I absolutely hate hills - always did. My home XC courses in high school and college were very hilly, so I preferred away meets. | ||
| Orienteering 54:42 [4] **** 3 km (18:14 / km) | |
| Durand Eastman Mango 2 course with R and Jonesy (dog). Lots and lots of hills. Jonesy was very happy to be coming along after being left behind on the last couple.
Probably one of the worst orienteering jobs I've done in a long time. Only on a couple of them did I actually hit it properly. Fatigue clouds your judgement (makes your brain lazy?). I got freaked out by #7 because of the note at the start saying it was further into the green. So I went round and round inside the thick stuff. Good thing I did have the 'catching feature' of a path. 11 minutes later I found it, but it was a full example of really poor map reading. Other examples were related to picking the wrong reentrant to search, going up hills that I could have avoided, etc. I did well on the one in the creek (orienteering wise), but managed to get myself completely muddy. Went to the Savioy (?) bakery and Dan's Crafts & Things on Empire Boulevard on the way home, so the afternoon wasn't completely unsuccessful. ------- Also having fun addressing the other orienteers by their screen names. The Attackpoint site has gotten me to talk to people that I normally would not have. There's an interesting irony - many would claim that on-line activity decreases social face-to-face interaction. I had conversations with three APers at the meet. Last year, I wouldn't have talked to any of them. ... Of course, I still would have talked to Dayle, because she is so sweet and relentlessly cheerful. | ||
| C • Agreed;-) 1 | ||
| C • Start a Mango splits 1 | ||
| walk dog 15:00 [1] 0.75 mi (20:00 / mi) | |
| shoes: Yes | ||
Friday May 30 | ||
| walk dog 10:00 [1] 0.5 mi (19:58 / mi) | |
| shoes: defyance (sic) | ||
| Oh, the pain - heel, calf, back.... I'm no longer a young buck. | ||
Thursday May 29 | ||
| Run (no dog) race (Corporate Challenge) 26:45 [5] 3.5 mi (7:38 / mi) vdot: 41.0 | |
| shoes: Brooks - screw shoes mudders | ||
| 27:01 minus 16 secs to starting line. Only took 16 seconds because I avoided starting funnel by running on sidewalk and then darted back into race at ~200m.
Clock time: (need to subract 16 secs) 7:40 Mile 1 15:05? Mile 2 23:00 Mile 3 27:01 3.5/finish 1 minute faster than last year. I'll take it, but that doesn't mean I have to be pleased about it. I was disappointed by how little I had in the tank after mile 2. Last year I negative split the whole thing, and it was great to pass all those people. I guess it's OK given the recent calf injury and lack of real workouts for last 2 weeks. But still the brain longs for the days of sub 34 10K's (pipe dream from a quarter century ago) ... get over it. I guess I'm one of the fat old men now. That's what's great about orienteering - experience pays off. It's only my third year, but I can see marked improvements (usually) in map reading and decision making. Haven't learned to use the contours properly, but at least I'm thinking in the right direction. On the bright side, I beat all the 20 somethings that report to me, as well as anyone in the company older than me, so I don't have to pay out on my $1 bet at all... Of course, they were all playing touch football for an hour afterwards, whereas, all I could do was hobble back to my car. | ||
| walk dog 10:00 [1] 0.5 mi (19:58 / mi) | |
| shoes: defyance (sic) | ||
Wednesday May 28 | ||
| Run with dog (run & fast walk) 20:00 [2] 1.75 mi (11:25 / mi) | |
| shoes: defyance (sic) | ||
| taking it easy. Calf still giving me problems.
Race tomorrow - should be interesting. Um, I'm tapering. Yes, that must be it! | ||
| walk dog 15:00 [1] 0.75 mi (20:00 / mi) | |
Tuesday May 27 | ||
| Run with dog (run & fast walk alternate) 20:00 [2] 1.75 mi (11:25 / mi) | |
| shoes: defyance (sic) | ||
| Sore from all the gardening & digging. I obviously never use my arms or upper back in daily life.
Calf tighten at end. Will I be ready on Thursday for the Chase Corporate Challenge? I may have to pay up - I incentivized my team - will give $1 to anyone on my team who beats me. I definitely jinxed myself on that one. | ||
| C • How big is your team? 2 | ||
| Digging/Hammering (Moving dirt pile) 1:00:00 [1] | |
| shoes: Yes | ||
| from lawn to behind trees | ||
Monday May 26 | ||
| Digging/Hammering 2:00:00 [2] | |
| shoes: Yes | ||
| Finally get to fill it back in. What do I do with the dirt pile that is left over? | ||
| Walk 55:00 [1] 2.82 mi (19:29 / mi) | |
| Walking around downtown during Memorial Day parade
http://www.gmap-pedometer.com/?r=1932831 "I'm logging this" - It's legal once you are past 40. | ||
Sunday May 25 | ||
| Digging/Hammering 4:00:00 [2] | |
| shoes: Yes | ||
| Can barely walk. New/previously non-existent muscles in use | ||
Saturday May 24 | ||
| walk dog 35:00 [1] 1.75 mi (20:00 / mi) | |
| (injured) shoes: defyance (sic) | ||
| Still tight - both achilles & calf. Boo | ||
| Digging/Hammering (Building Planter Boxes) 2:00:00 [2] | |
| shoes: Yes | ||
| Planter boxes on slope - should have built UP rather than DOWN. Gee, there are a lot of rocks to dig into - every other shovelful required digging around and hauling out potato sized rocks.
This definitely as a workout - I'm a lot more sore than any run would have made me. | ||
Friday May 23 | ||
| walk dog 50:00 [1] 2.5 mi (20:00 / mi) | |
| (injured) shoes: defyance (sic) | ||
Thursday May 22 | ||
| walk dog 10:00 [1] 0.5 mi (19:58 / mi) | |
| (injured) shoes: defyance (sic) | ||
| Shooting pain in achilles if I turn my foot the wrong way. Arrgh. | ||
| Fast Walk 42:00 [2] 2.87 mi (14:37 / mi) | |
| (injured) | ||
|
http://www.gmap-pedometer.com/?r=1801938 Plus to & from | ||
| walk dog 14:00 [1] 0.75 mi (18:40 / mi) | |
Wednesday May 21 | ||
| walk dog 25:00 [1] 1.25 mi (20:00 / mi) | |
| (injured) (rest day) shoes: defyance (sic) | ||
| Still injured. GRR. Probably won't be better for corporate challenge next week at this rate. Do I rest, fight through it (using motrin & ben-gay?) or a combination?
... went out at lunch and dropped $ on heel cushions and calf supports.... | ||
Tuesday May 20 | ||
| Run with dog 20:00 [2] 1.75 mi (11:25 / mi) | |
| (injured) shoes: defyance (sic) | ||
| Injury came back after 1 mile. Walked rest. | ||
| walk dog 10:00 [1] 0.5 mi (19:58 / mi) | |
Monday May 19 | ||
| Run with dog 17:30 [3] 1.75 mi (10:00 / mi) | |
| shoes: defyance (sic) | ||
| Being cautious - calf a little stiff, but not painful.
i | ||
| Indoor bike 10:00 [3] | |
| shoes: Bare feet | ||
| Make up non-running time | ||
Sunday May 18 | ||
| Event: ROC - Irondequoit Bay Park - West | ||
| Orienteering (Zigzag Orange course) 1:20:00 [3] *** 4.0 mi (20:00 / mi) +250m 10:24 / km | |
| shoes: Brooks - screw shoes mudders | ||
| w/R
1 bad navigation messup - ran to top of wrong hill. Didn't run much, but lots of hills. | ||
| C • Wrong hill on 7? 2 | ||
| walk dog 10:00 [1] 0.5 mi (19:58 / mi) | |
| shoes: Yes | ||
Saturday May 17 | ||
| mow lawn (push) 30:00 [1] | |
| (injured) | ||
| walk dog 1:04:00 [1] 3.2 mi (20:00 / mi) | |
| shoes: defyance (sic) | ||
Friday May 16 | ||
| walk dog (w/E) 52:00 [1] 2.6 mi (20:00 / mi) | |
| (injured) (rest day) shoes: defyance (sic) | ||
| 1.85 in PM Getting better. Felt a bit sore at end.
0.75 in AM No walk at lunch - proposal prep day | ||
Thursday May 15 | ||
| walk dog 48:00 [1] 2.4 mi (20:00 / mi) | |
| (rest day) shoes: defyance (sic) | ||
| Stretched quite a bit beforehand.
Still tight, but not as painful in the calves. Dog no longer puking. also in evening | ||
Wednesday May 14 | ||
| Run (no dog) 18:00 [3] 1.75 mi (10:17 / mi) | |
| (injured) shoes: defyance (sic) | ||
| Lower R. Calf tightened/cramped - had to walk several sections & head back early.
Still really tight 5 hours later. Grrr. | ||
| walk dog 25:00 [1] 1.25 mi (20:00 / mi) | |
| shoes: new balance | ||
| Doggie sick today. Ran out of Nature's Miracle.
He was happier in the evening walk | ||
| Walk (Canal Walk) 30:00 [1] 1.5 mi (20:00 / mi) | |
| (injured) shoes: Work Addidas beaters | ||
| Calf still tight - now causing tightness everywhere. Back, both legs, neck.
Boo. | ||
Tuesday May 13 | ||
| Run with dog (morning loop) 25:00 [3] 2.5 mi (10:00 / mi) | |
| weight:193.1lbs shoes: defyance (sic) | ||
| walk dog 35:00 [1] 1.75 mi (20:00 / mi) | |
| shoes: new balance | ||
Monday May 12 | ||
| Run with dog 25:00 [3] 2.5 mi (10:00 / mi) | |
| weight:192.3lbs shoes: defyance (sic) | ||
| Felt good at first. However, aches from Friday(?) showed up at end. | ||
| walk dog 10:00 [1] 0.5 mi (19:58 / mi) | |
| shoes: new balance | ||
Sunday May 11 | ||
| walk dog 15:00 [1] 0.5 mi (29:59 / mi) | |
| shoes: new balance | ||
| Orienteering (W/ R.) 1:24:00 [2] *** 4.0 mi (21:00 / mi) | |
| shoes: Brooks - screw shoes mudders | ||
| Mendon ponds - Green course. Working on aiming straight through woods.
Walked - but generally made good route decisions (I think). Only one shoe-grabbing mud spot. | ||
Saturday May 10 | ||
| Event: ROC - Scout-O & Regular Meet | ||
| walk dog 15:00 [1] 0.5 mi (29:59 / mi) | |
| (rest day) shoes: new balance | ||
| Having back problems from yesterday's run. Stretch, dummy!
Note to self - you are no longer 25 years old. Gotta love motrin. | ||
| mow lawn (push) 50:00 [2] | |
| shoes: new balance | ||
| walk dog 15:00 [1] 0.5 mi (29:59 / mi) | |
| walk dog 15:00 [1] 0.5 mi (29:59 / mi) | |
| shoes: new balance | ||
| Woof | ||
Friday May 9 | ||
| Run (no dog) (with Jeff & Johann) 24:00 [4] 2.68 mi (8:57 / mi) | |
| shoes: defyance (sic) | ||
| First half - catching up to them & while I still had my watch turned on. | ||
| Run (no dog) (with Jeff & Johann) 7:00 [4] 0.84 mi (8:20 / mi) | |
| from clinton bridge to path | ||
| walk dog 15:00 [1] 0.5 mi (29:59 / mi) | |
| He didn't even do his business.... | ||
| walk dog 20:00 [1] 0.6 mi (33:18 / mi) | |
Thursday May 8 | ||
| Run (no dog) 29:00 [3] 3.09 mi (9:23 / mi) | |
| shoes: Brooks - screw shoes mudders | ||
| Solomons Island, MD
URL for this route is: http://www.gmap-pedometer.com/?r=1876999 Now I know how bad my jog pace is... | ||
| Run (no dog) 8:50 [1] 0.38 mi (23:13 / mi) | |
| warm up? | ||
| walk dog 15:00 [1] 0.75 mi (20:00 / mi) | |
| shoes: new balance | ||
Wednesday May 7 | ||
| Run with dog 25:00 [3] 2.5 mi (10:00 / mi) | |
| shoes: defyance (sic) | ||
| cooler. Next set of allergens starting to come out. Ah-choo! | ||
| Walk (Boardwalk) 40:00 [1] 2.6 mi (15:23 / mi) | |
| http://www.gmap-pedometer.com/?r=1876192 Had a great filet mignon 1/2 way through. | ||
Tuesday May 6 | ||
| Run with dog 25:00 [3] 2.5 mi (10:00 / mi) | |
| shoes: defyance (sic) | ||
| No longer sore. Good sign. | ||
| Fast Walk (Canal Walk) 31:20 [2] 2.08 mi (15:04 / mi) | |
| Use Edgewood & Winton bridges | ||
| walk dog 10:00 [1] 0.5 mi (19:58 / mi) | |
| shoes: new balance | ||
| Got to see all the buddies - billy & sophie & mo. | ||
Monday May 5 | ||
| Run with dog 20:00 [3] 1.75 mi (11:25 / mi) | |
| (rest day) shoes: defyance (sic) | ||
| Sturbridge loop only
Very stiff from all weekend activities. (Darn dandelions!) | ||
| Fast Walk (Canal Walk) 30:00 [1] 1.7 mi (17:38 / mi) +5m 10:52 / km | |
| shoes: Work Addidas beaters | ||
| walk dog 10:00 [1] 0.5 mi (19:58 / mi) | |
| shoes: new balance | ||
Sunday May 4 | ||
| walk dog 35:00 [1] 1.75 mi (20:00 / mi) | |
| shoes: defyance (sic) | ||
| x3 | ||
| mow lawn (push) 40:00 [2] | |
| go up & down hill rather than across - reduces stripes from last week | ||
| Speed work (halves) 30:00 [5] 3.0 mi (10:00 / mi) | |
| shoes: defyance (sic) | ||
| At park by Mendon. See http://www.attackpoint.org/viewlog.jsp/user_4217/p...
3:17 Oops, started out WAY too fast 3:20 Much better, had to pull dog a bit 3:33 Had to DRAG dog. Much better than 3 weeks ago. I'm happy with it for now. Windy, but it really didn't affect the outcome. Nice that the sun finally decided to show up this weekend. I hated halves in college - much preferred either quarters or miles as speed work. How come I don't want to try those now? | ||
| C • Halves 2 | ||
Saturday May 3 | ||
| Run with dog 40:00 [3] 4.0 mi (10:00 / mi) | |
| weight:193.5lbs shoes: defyance (sic) | ||
| Powder Mills. Attacked hill (straight up), but it wore me out. Was useless for last half of run. Humidity effect?
Weight from new scale - consistently higher, but less variable in measurement to measurement. | ||
| walk dog 20:00 [1] 1.0 mi (20:00 / mi) | |
| shoes: defyance (sic) | ||
| times 2? | ||
| mow lawn (push) 1:20:00 [2] | |
| shoes: new balance | ||
Friday May 2 | ||
| Run with dog (Usual loop) 25:00 [3] 2.5 mi (10:00 / mi) | |
| rhr:58 slept:7.5 shoes: defyance (sic) | ||
| I remember heart rate was <40 in college - when slumped in lecture halls. I wonder what effect my usual 2 cups of coffee does to the base rate. | ||
| Note | |
| rhr:52 | ||
| Measured heart rate after sitting at desk (slumped down again) for a while.
Better than 60. No coffee since 25% at lunch. | ||
| walk dog 15:00 [1] 0.5 mi (29:59 / mi) | |
| shoes: Yes | ||
Thursday May 1 | ||
| Run with dog (Usual loop) 25:00 [3] 2.5 mi (10:00 / mi) | |
| shoes: defyance (sic) | ||
| Not paying attention - came UP big hill rather than small hills.
Kinks from Sunday are finally gone. Scrapes still sore. | ||
| Fast Walk 33:00 [1] 2.1 mi (15:43 / mi) | |
| shoes: Work Addidas beaters | ||
| canal walk - edgewood, winton bridge
| ||
| walk dog 12:00 [1] 0.5 mi (23:58 / mi) | |
| shoes: Yes | ||
| Rain | ||