Training Archive: divIn the 31 days ending 2007-05-31:
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| 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 | S | M | T | W | H | ||||||||||||||||||||||||||||||||||||||||||
Thursday May 31 | ||
| Note | |
| slept:6.0 weight:82.6kg (injured) (rest day) | ||
| mbp 125/80
Joined ankle twisters club... Ankle hurts, can't walk without pain, not speaking about running. Iced and taped, helped little bit. | ||
Wednesday May 30 | ||
| Note | |
| rhr:53 slept:7.0 weight:82.6kg | ||
| mbp 125/85 | ||
| Easy run 49:41 [3] 10 km (4:58 / km) +10m 4:57 / km | |
| (injured) shoes: Asix GT-2110 | ||
| Evening run with FM folks. Felt good until twisted ankle - didn't pay attention at all during run but after return started to sore. Pain increased by night. Iced and ibu. Not swollen yet but looks like will out of running for a week or so. Fortunately, next week is trip to Houston, not many chances to run.
The most stupid thing is that twisted it running on the flat and even paved trail... | ||
| Stretching 15:00 [3] | |
Tuesday May 29 | ||
| Easy run warm up/down (DVC) 19:00 [3] 3.2 km (5:56 / km) | |
| shoes: Asix GT-2110 | ||
| R run 1:04 [3] 0.4 km (2:40 / km) | |
| shoes: Adidas spike md | ||
| 4x100 | ||
| R run intervals 5:50 [4] 1.5 km (3:53 / km) | |
| shoes: Adidas spike md | ||
| In/out 5x200 with 100 slower. Dint feel good. | ||
| Pliometrics (Secret russian drils) 5:00 [4] | |
| shoes: Asix GT-2110 | ||
| 8x40, legs were shaking after workout... no wonder can't run fast. | ||
| Note | |
| PT#8, RF plus achilles. | ||
| Stretching 15:00 [3] | |
Monday May 28 | ||
| Strength 1:00:00 [3] | |
| Heavy house cleaning, at least should count as 1 hour workout. | ||
| C • Namu tvarkymas ir kitos sporto rushys 6 | ||
| C • Namu tvarkymas ir kitos sporto rushys 1 | ||
| C • Namu tvarkymas ir kitos sporto rushys 1 | ||
| Note | |
| PT#8, RF plus Achilles | ||
Sunday May 27 | ||
| Note | |
| PT#7 RF, plus Achilles | ||
Saturday May 26 | ||
| Event: Big Muddy Ranch Rogaine #4 | ||
Friday May 25 | ||
| Note | |
| Another call with NY LT consulate - after recent changes passports renewal for us will cost some $4K and 2-3 days trip including 2x7hours SFO-NY flight. Have to travel to NY to fill in and submit documents in person. Than, after 2-3 months, another trip to pickup passports. No renewal by mail option anymore.
Took some 30 min to hack their phone system - looks like they are bored to answer calls and decided to hide from public. Fortunately, all phone systems have similar menu and control codes. Was able to reach "live" person after repeatedly dialing all extensions one after one many times. May not be acceptable for any company in business, not speaking about official LT government institution. Service level close to calling clerk in "Roga&Kopyta Co.". That is sad. | ||
| C • Small country with corrupted p... 6 | ||
| Note | |
| PT #6
Right foot, plus heal in the achilles area. Got very unpleasant injury, so keep it easy during long weekend. | ||
Thursday May 24 | ||
| Note | |
| slept:6.3 weight:81.6kg (rest day) | ||
| Right foot's 1st met. feels better, still swollen but not so painful, no morning cramps. PT helps a lot.
At the evening had strange strong pain in the right heal - couldn't walk or put weight. Probably result of yesterday's quite intensive running on the pavement and first sign that shoes must be changed (almost 800km, 10 months). Not catastrophic but new shoes will be cheaper than long recovery. Evening Fastnum plus PT and Diclac resolved problem, no pain in the morning. PT#5, Right foot, 1st met Rest day - open house in school, no time for running. | ||
| Strength 10:00 [3] | |
| Horizontal bars and sim. while waiting for children ruining playground. | ||
Wednesday May 23 | ||
| Note | |
| rhr:52 slept:7.0 weight:82.2kg | ||
| mbp 124/84
PT #4, right foot, evening | ||
| Easy run 54:20 [3] 10.5 km (5:10 / km) +20m 5:08 / km | |
| shoes: Asix GT-2110 | ||
| FM evening run in Danville. Finally, some progress - didn't felt sloppy on the way back, instead was very fresh. Even Kathlin didn't hold the pace - dropped by the end. | ||
| Stretching 15:00 [3] | |
Tuesday May 22 | ||
| Note | |
| slept:8.0 weight:83.2kg | ||
| mbp 124/85
barely woke up. PT #3, right foot | ||
| Easy run warm up/down 22:00 [3] | |
| shoes: Asix GT-2110 | ||
| Felt easy. | ||
| Stretching 15:00 [3] | |
| Before and after workout | ||
| R run intervals 8:32 [4] 2.8 km (3:03 / km) | |
| shoes: Adidas spike md | ||
| Strides 4x100, followed by 3*(2x200, 1x400) at R pace intervals with walk till full recovery (3-4min). Was quite fast, but felt good.
200m intervals under 26 sec looks like cosmic speed now... Can't believe it was usual routine. By the end dropped pace - legs were not fresh to continue at given pace. Also started to feel unpleasant pains in the right hamstring and right foot. 34s/200m felt to hard, but 37s/200m was very right pace. 200 - 34, 200 - 34, 400 - 1:19 200 - 37, 200 - 36, 400 - 1:19 200 - 35, 200 - 36, 400 - 1:22 | ||
Monday May 21 | ||
| Easy run hills 38:00 [3] 6.8 km (5:35 / km) +250m 4:43 / km | |
| shoes: Asix GT-2110 | ||
| Foothill/Pleasanton ridge park. Supposedly easy 10k run with Dirty Dogs - took wrong turn and ended up on the short loop. Which wasn't bad after weekend races. Run was very cruel - steep uphill for 2km, than rolling, than +2k downhill. | ||
| Stretching 20:00 [3] | |
| Note | |
| PT #2, Right foot, 10min | ||
Sunday May 20 | ||
| Socker 1:00:00 [3] | |
| Soccer during Lith. school end of the year picnic. Quite intensive. | ||
| Note | |
| PT#1, Right foot, 10min | ||
Saturday May 19 | ||
| Note | |
| slept:7.0 weight:83.6kg | ||
| May. 19
(Sat.) BAOC Sprint Series finals, Indian Valley, Novato, CA Woke up with pain in the right knee. Everybody overslept - children's classes started at 9 and we left at 9:10 for Oakland. Also, were 15min late for SFO Lith. school. Fortunately, no traffic jams, nor on the Bay bridge, nor in SFO, nor on Golden gate. Missed exit in Novato - last time was there 3 years ago. Was driving ~90mph in the left lane when saw it. Registered 5 min before start and jogged to the start area only to realize that everything is late. Start delayed some 45min... No water after 1st sprint. Poison oak all around in the grass - was laying on it between starts. | ||
| C • В так&... 2 | ||
| Easy run warm up/down 2:00 [4] 0.5 km (4:00 / km) | |
| shoes: Inov8 270 | ||
| Fast warm up to the start area for sprint finale. | ||
| Orienteering race (round #1) 9:20 [4] *** 1.2 km (7:47 / km) +40m 6:40 / km | |
| spiked:6/8c shoes: Inov8 270 | ||
| Tournament stile 4xSprint races. 1st Sprint. Started James, me, Jason, and one more guy.
James punched #1 and #3 too quickly - I was running behind him and I didn't hear unit to beep after he punched. And it took longer time (1-2 sec extra)for me to punch because units were not awake. I was first at #2 and waited until unit woke up - James punched second and had normal punch. After #3 James and Jason ran away (all the way uphill...) and it was big surprise for me to see James standing still in the top part of the reentrant after #4. That was a good chance to improve my placing but I did similar mistake that they did - misread contours and reentrant and ran around hill with #6 to only realize that proper #5 is downhill on the slope. I punched almost at the same time with James and Jason but they were faster on the uphill to #6 and I lost them. Than another mistake cost me some 20 sec. - saw Benn running down the hill but that was moment when he did mistake and tried to relocate. From the top it looked like a proper direction, but I was wrong, red map too late. After first sprint finish I just forgot to download, at least I was 100% sure that I've downloaded when I cleared stick, my time should be around 20-30 sec. behind Jason. In any case that was very good event in the light to get experience how sprint finals work and what strategy one should use. http://baoc.org/gadget/cgi/reitti.cgi?act=map&id=9...= http://www.gmap-pedometer.com/?r=978684 | ||
| Orienteering race (round #2) 9:25 [4] *** 1.2 km (7:51 / km) +45m 6:36 / km | |
| spiked:7/8c shoes: Inov8 270 | ||
| http://baoc.org/gadget/cgi/reitti.cgi?act=map&id=9...=
Finished alone - closest from my heat was some 3-4min behind. | ||
| Orienteering race (round #3) 9:36 [5] *** 1.3 km (7:23 / km) +20m 6:51 / km | |
| spiked:6/8c shoes: Inov8 270 | ||
| http://baoc.org/gadget/cgi/reitti.cgi?act=map&id=9...= | ||
| Orienteering race (round #4) 9:54 [5] *** 1.3 km (7:37 / km) +45m 6:30 / km | |
| spiked:7/8c shoes: Inov8 270 | ||
| http://baoc.org/gadget/cgi/reitti.cgi?act=map&id=9...=
Ran with Tapio, Nelson, and some one don't remember who. Started fast, Tapio ahead. Pass him on the way to #3, but pace was to fast - misread stream after leaving #3. Tapio just ran behind, not navigating. Noticed mistake only when was about 30m after bridge - was to late to return, so ran along stream looking for trespass. Wasn't very easy - ravine was deep and almost green, mainly spiky raspberry and marionberry with patches of poison oak. Finally, found place to cross it but hesitated about location - there were 2 ditches, took some 15 sec to find exact position and get to the bag. Cost overall 30sec. Ran hard uphill to #5, way to hard - brain plaid tricks and I misread buildings on the way to #6. Saw opening between non-crossable fence and building, jumped from 2m vertical wall, squeezed between fence and building, jumped from another 1,5 meter wall only to realize that did parallel mistake and there is another gate, almost 2m high to get out this yard... Crossed it in one touch and lost orientation - thanks to Tapio who lead us to the #6. Twist, which cost another 30 sec. Ran hard to #7, last control on the course, placed in the maze of ditches behind campus, was first to the control taking shorter route with short vertical climb on the fallen giant tree roots out of ravine. Headed first to finish but jump over another fallen tree left me without steam. Lost uphill to finish by 6 sec. | ||
Friday May 18 | ||
| Note | |
| slept:7.0 weight:83.2kg | ||
| mbp 135/90
legs sore after yesterday's race | ||
Thursday May 17 | ||
| Note | |
| slept:6.0 weight:82.2kg | ||
| Sprint qualifier, Elizabeth park, Fremont | ||
| Easy run warm up/down 5:00 [3] | |
| weight:82.2kg shoes: Inov8 270 | ||
| Orienteering race (Sprint) 21:38 [4] ** 4.6 km (4:42 / km) +15m 4:38 / km | |
| 8c shoes: Inov8 270 | ||
| Lake Elizabeth evening race. Absolutely flat and open park around the lake, lots of people and sporting/recreational facilities. Easy technical, with tough route chose decision from 6-7. Looks like right option was faster.
http://www.gmap-pedometer.com/?r=966724 Real distance 4.6km, 15m climb | ||
Lake Elizabeth Sprint - Splits | ||
Wednesday May 16 | ||
| Easy run 50:00 [3] 10 km (5:00 / km) +10m 4:59 / km | |
| shoes: Asix GT-2110 | ||
| Evening 6 miles with FMS folks. Was late ran alone. Not easy at all, despite easy pace. | ||
| Stretching 20:00 [3] | |
Tuesday May 15 | ||
| Easy run 23:00 [3] 4.2 km (5:29 / km) | |
| shoes: Asix GT-2110 | ||
| Warmup and cooldown. Quite easy and lazy. But feels good. Calf doesn't hurt anymore.
Took complete uniform but shorts, had to get to the closest shop to buy new one (fortunately Road runners sports is not so far). Ariana didn't work today, would be nice to see her. | ||
| Note | |
| rhr:57 slept:8.0 weight:83.2kg | ||
| mbp 135/88 | ||
| Stretching 20:00 [3] | |
| Felt light pain in the right hamstring, not very promising perspective. | ||
| R run intervals 3:23 [4] 1.2 km (2:49 / km) | |
| shoes: Asix GT-2110 | ||
| Decided to make it short - was late when everybody was heading home. 4x100@16, 1x400@1:21, 2x200@34. Didnt push to hard didnt want to aggravate injuries. | ||
Monday May 14 | ||
| Note | |
| rhr:57 slept:4.0 weight:82.4kg | ||
| mbp 125/90
ebp 140/100 Device really works - after one session joint feels way better than usually. Still painful, but swolleness reduced greatly and no morning cramps. | ||
| C • Device? 2 | ||
Sunday May 13 | ||
| Note | |
| rhr:57 weight:82.4kg (rest day) | ||
| mbp 125/85
mother's day celebration - no runs due to injured calf. Feels way better after physiotherapy, even tried device on metatarsal. Theoretically, should not work but who knows, will see results in couple days. | ||
Saturday May 12 | ||
| Note | |
| May. 12 (Sat.) - Twin Peaks | ||
| Orienteering race 1:33:20 [4] 15 km (6:13 / km) +400m 5:29 / km | |
| rhr:51 slept:6.0 weight:83.6kg shoes: Asix GT-2110 | ||
| SFO Twin Peaks map, street-o. Cold gusty wind with fog and very hot sun - usual sfo weather. Started sloppy, improved only after 60 min - on the way back, got 4 min overtime. Injured right calf when was 40 meter to the finish. Pain was quite strong, couldn't run - finished walking. Injury direct consequences of low mileage.
Map and route are here: http://baoc.org/gadget/cgi/reitti.cgi?act=map&id=9... http://www.gmap-pedometer.com/?r=954641 | ||
| C • Надо было... 2 | ||
| Easy run warm up/down 10:00 [3] 1.6 km (6:15 / km) | |
| shoes: Asix GT-2110 | ||
| To the Safeway's restroom and back, aka warmup. | ||
Friday May 11 | ||
| Event: Vilnius 2007 | ||
| Note | |
| rhr:53 slept:7.0 weight:83.8kg (rest day) | ||
| mbp 135/85, weight management still sucks.
beer therapy in the evening. colorado convention - not this year. calculated budget, got $3.5K - to much for family vacations. may be next year. way to far to get there by car, some 1400miles. too boring. train 35hours, with price similar to plane. | ||
| C • beer therapy 4 | ||
Thursday May 10 | ||
| Note | |
| rhr:57 slept:6.0 (rest day) | ||
| mbp 135/85 | ||
Wednesday May 9 | ||
| Note | |
| rhr:53 slept:7.0 weight:83.6kg | ||
| mbp 125/85
supposedly FM 10k, easy | ||
| Easy run 1:02:00 [3] 10 km (6:12 / km) +10m 6:10 / km | |
| shoes: Asix GT-2110 | ||
| That was tough - weekend completely killed me. 10mm -pace was the max for some 4 miles, last 2 miles felt better - switched to normal easy pace (8mm). | ||
| Stretching 20:00 [3] | |
Tuesday May 8 | ||
| Note | |
| rhr:55 slept:6.0 weight:82.8kg | ||
| mbp 120/75 | ||
| Easy run warm up/down 18:00 [3] 3 km (6:00 / km) | |
| shoes: Asix GT-2110 | ||
| Stretching 20:00 [3] | |
| R run intervals 1:12 [3] 0.4 km (3:00 / km) | |
| shoes: Adidas spike md | ||
| 4x100, lazy, with some accelerations. | ||
| Medium Pace Run 9:30 [3] 2.4 km (3:57 / km) | |
| shoes: Adidas spike md | ||
| I pace intervals, 2x1200, 4:45 each. Targeted for T pace but did them faster, close to I pace. Was still tired after weekend - dropped after 2nd rep.- nose started to bled. Probably, dropped for good. | ||
Monday May 7 | ||
| Note | |
| rhr:54 slept:7.0 weight:80kg (rest day) | ||
| mbp 125/80
Rest day for sure - climbing up stairs at home was non-trivial task in the morning. Almost 4kg weight loss in 2 days is to much. But on the other hand, my bp is just as perfect as it could be. | ||
Sunday May 6 | ||
| Event: BAOC: Shell Ridge | ||
| Orienteering 7:00:00 [2] *** | |
| 20c weight:80kg shoes: Mizuno Ascend | ||
| Setting the rest of the controls (didn't find 4 meter cliff on the steep 75m slope in the complete dark despite passing may be 4 times through it - my cell phone wasn't good source of light... had to climb it once again in the morning), carrying water, putting units on the controls located on the trails intersection and etc. - another 3+ hours of mixed pace activity.
All courses were killing - very warm temperature plus extremely high radiation in combination with steep terrain - usual control pickup crowd was dead after event, so had to collect some 15 Blue and Red controls by myself, carrying huge backpack and bicycle with me. aka off road mtb orienteering. Was completely dead at the evening - state close to the one after 24h rogain, close physically but without usual sleep deprivation. Cold beer at the evening helped a lot. Was good test for my rogain shoes (Mizuno Ascend)- didn't get any blisters even with one pair of socks and without taping feet. What I didn't like was spiky staff (some nasty grass seeds) in the shoes. But anyway, they comfortable enough for 100+km race. | ||
| Note | |
| maps are here:
http://baoc.org/gadget/cgi/reitti.cgi?act=map&id=9...= Martin blasted it in 1:18, Penny (F57) did it in 2:03... | ||
Saturday May 5 | ||
| Orienteering (Control setup) 9:00:00 [2] *** | |
| 60c shoes: Mizuno Ascend | ||
| Preparing for Shell ridge. Mix mtb/running/walking/weight moving (walking/mtb with 30kg backpack).
Saw 2 rattlesnakes - one almost step on, another one was dead... | ||
Friday May 4 | ||
| Event: US Team Trials | ||
| Note | |
| rhr:54 slept:7.5 weight:83.8kg | ||
| mbp 140/90, got hooked - body requires to run. not quite sure if it's possible today. | ||
| Stretching 10:00 [3] | |
| stretching and horizontal bars in the morning | ||
Thursday May 3 | ||
| Note | |
| rhr:59 slept:6.3 weight:83.6kg (rest day) | ||
| mbp 140/97
time for rest - hr and mbp are to high | ||
| Stretching 10:00 [3] | |
| morning: stretching plus horizontal bars | ||
Wednesday May 2 | ||
| Note | |
| rhr:55 slept:6.0 weight:83kg | ||
| mbp 130/90 (145/100 after breakfast)
danville, fm 10k, tempo | ||
| Easy run 51:40 [3] 10 km (5:10 / km) +15m 5:08 / km | |
| shoes: Asix GT-2110 | ||
| Started late - vagon already took off. Pace felt fast, but in reality was quite slow - recall 48min for the same distance couple weeks ago was ok. | ||
| Stretching 10:00 [3] | |
Tuesday May 1 | ||
| Note | |
| rhr:58 slept:7.0 weight:83kg | ||
| mbp 125/85, barely woke up.
evening track at DVC | ||
| Easy run warm up/down 29:30 [3] 4.6 km (6:25 / km) | |
| shoes: Asix GT-2110 | ||
| Warmup/cooldown before and after track. Jog between intervals. | ||
| Stretching 15:00 [3] | |
| R run intervals 34 [3] | |
| shoes: Adidas spike md | ||
| 2x100 faster pace | ||
| R run 15:00 [3] 3.6 km (4:10 / km) | |
| shoes: Adidas spike md | ||
| T pace intervals, 3x1200, around 1:40 lap, with 200m slower jog in between. Felt good and easy - the only problem my right knee started to bother me. That is not nice.
Times: 5:00, 5:00, 5:00. Could make one more but was aware of my knee and back started to feel tired. To early for quality job. Anyway, that was first formal T pace training since November. | ||