Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Bags

In the 7 days ending Apr 13:

activity # timemileskm+m
  walk trot4 3:58:09 18.05(13:12) 29.05(8:12)
  running4 2:38:03 16.2(9:45) 26.07(6:04)
  golf 1 10:00 4.0(2:30) 6.44(1:33)
  Total9 6:46:12 38.25(10:37) 61.56(6:36)

» now

Saturday Apr 13 #

7 AM

running race (10K PickUrK 'race') 59:30 [3] 6.2 mi (9:36 / mi)
shoes: Hoka Mach Black/Red

30:27 1st 5k 9:50 pace (this was slow for sure but it took me 2.5K to get going and even then I really was not moving well)
29:03 2nd 5K 9:22 pace...I should have been able to do this whole way. Weird keep people from coming up on a new race starting they had us jump up on sidewalk by the student union...the trick was there were steps to negotiate...about 6 or 7 half steps...the worst kind...I took them two at a time and only lost a couple of seconds each time. I had my time as 2 seconds faster but not a big deal.

The splits and results each year including this one are veryvery hard to understand...because of the multiple starts they even show results for a race twice...I guess the first start probably at 7 and the 2nd start on time for original schedule). There was a couple that pulled me along on 2nd loop after the 6k...they kept stopping but then repassed me. She was hurting bad and made her hubby stop with about a mile to go before they caught me and I 'beat them' by 50 seconds after that. She was 59 and he was 63 like me.

A lot more runners this year...I'm guessing 60 to 75...I may manually count all of them...several in the 30, 25, 20 and 15k's. The slowest race was the 5K...even my slow first loop would have won it.

I did not have much power today. Did run in shorts but 5 degrees warmer would have helped me a little...there was just enough wind that it slowed me down also...more than it should have but I did not have that 'power push' into the wind that I needed.

Really started slow for a 'race'. This was more of a training type atmosphere...I thought nearly everyone was doing a 10K. We started at 7 to beat the rain which was coming in an hour later than predicted all week. 45 degrees but there was a moderate NE wind...I felt like a cripple for the first 1/3 of a mile...I had warmed up at home plus trotted around and it felt like I had rolled out of bed and tried to take off running.

I watched people trotting along just blow by me at the beginning...I figured after a mile or two I would really get going but I didn't. No mile first 1k was about 6:20. 6 min pace would be an hour for 10k and slightly under 10 min pace. But that was over 10 min pace in a race...oh well I have to start somewhere.

1K 6:20
2k 12:00
3k Missed
4k 24:00 (this one really disappointed me because I was not speeding up)
5k 30:37
Second lap I forget the splits.

What surprised me was about 5 or 6 of the 10 or so people I passed second loop took about a minute break then took off for another lap. I believe they are training for the OKC Marathon. I just was not ready to run more and today was gloomy and I had nothing more to give. It is ok and faster than a training run but I could run within 20 seconds a mile of this pace on my own...I should be able to run a min a mile faster in a race than a training run of the same distance. That's why I thought I could do 9:10 pace...but I'll lean on my triumvirate of excuses for comfort: 1. a 'little' too cool; 2. a 'little' too windy; 3. a non-energy day even with my rest day and cut back training day.

I need some 8 mile runs and more 100 mt stride workouts plus more jumping jack, skip ropes etc.

I'm old and more out of shape especially for leg turn over versus shuffling along. I'll plug away.

Out of 56 runners 4 were named: Bagwell, Baggot, Bagley and Blackwell. Go figure.

Friday Apr 12 #

11 AM

walk trot (rest up cool sunny) 55:29 [3] 3.5 mi (15:51 / mi)
shoes: New Balance 880 WB 4

Resting up for tomorrow. Predicted weather miserable...oh well I'll have an excuse.

Thursday Apr 11 #

10 AM

running tempo (OC Track) 11:46 [3] 1.25 mi (9:25 / mi)
shoes: Hoka Mach Black/Red

Much high 40's and moderately strong W/NW wind. 100mt trot/strides.

I warmed up trying my 'restrained' 10 to 25 yard pickups so that I really start slow and let my legs get that untangled feeling and smooth out. Seemed to work. I might need to do a whole track workout of doing just that. Really super short pickups where I get my legs in a smooth feeling stride.

4:46 (2:22)
7:09 (2:23)
9:29 (2:20)
11:46 (2:17)

Good for the coolness and wind.
11 AM

running (OC Trail 2.5 mile loops) 25:15 [3] 2.5 mi (10:06 / mi)
shoes: Hoka Mach Black/Red

11:00 first mile. Less time to get into a nice rhythm...I usually run much quicker on second lap. I did push it more but it took a mile to get going even after the track stuff.

Tapering for my big race (please do not mock do you taper off the super slow training I'm doing?). Actually it will be as if I were in shape to run a marathon in about 3:50 or so...10K at some quicker pace seems a little intimidating right now but at the same time I'm worried I am not even in good enough shape to actually 'push it' even a little. I'm in jogger mode right now. I needed another week or two of these strides and quicker 5 miles to get ready but I'll just do the best I can.

Wednesday Apr 10 #

10 AM

walk trot (super horrible windy) 56:59 [3] 5.0 mi (11:24 / mi)
shoes: Hoka Mach Black/Red

New Hoka's ok so far. Different feel. Not soft and not firm...but at least I did not hate them. In my old age I've found I do not like most new running shoes at first.

This is rest day...walk trot until about 3.1...trot in rest of the way...1M of second half into wind.

1M 13:02
2M 24:47 (11:45)
3M 35:30 (10:43) first half wind at 'good' side or back
4M 46:30 (11:00) (wind at 'bad side' or into face
5M 56:59 (10:29) (wind into face or 'bad side' again but most of this wind was blocked by fence and trees.)

Good side/side wind not not affect you much and even helps it was negative.
Bad side/side wind affects you some.

Tuesday Apr 9 #

10 AM

running tempo (OC Track) 11:50 [3] 1.25 mi (9:28 / mi)
shoes: Hoka Clifton 2

100mt trot then 100 to 110 mt stride out.

4:50 (2:22)
7:08 (2:18) (guess)
9:28 (2:20)
11:50 (2:22)

running (OC Trail 2.5 mile loops) 49:42 [3] 5.0 mi (9:56 / mi)
shoes: Hoka Clifton 2

Quicker first loop but it was almost warm...slightly humid and perhaps the strides took a little out of me. Used to a tempo stride workout would put quickness in my it's like I ran hard 440's instead of barely under 7 min pace strides.

Ran about 9:15 last mile but from about 3 to 4 I sagged instead of picking up the pace...

Loop one 25:37
Loop two 24:05

Monday Apr 8 #

8 AM

golf (Guthrie Aqua Canyon) 10:00 [3] 4.0 mi (2:30 / mi)
shoes: Sketcher Golf

HOLE IN ONE...48 years...I started golf in 1971 (as best I remember...there is a chance I might have started 1970). Chrissy has 7 hole in ones.
3 PM

walk trot (incredibly nice now!!!) 56:31 [3] 3.55 mi (15:55 / mi)
shoes: Nike Zoom Trainer

Sunday Apr 7 #

5 AM

walk trot (humid but nice ) 1:09:10 [3] 6.0 mi (11:32 / mi)
shoes: Brooks Ghost 9

Official time: 1:09:10.55. My birthday is 9/10/55 and of course I'm #1 so this must be the sign (I'm a narcissist...and I'm a butthead to paraphrase my favorite wife).

1M 13:44
2M 26:05 (12:21)
3M 37:41 (11:36)
4M 49:00 (11:19)
5M 59:15 (10:15)
6M 1:09:10 (9:55)

« Earlier | Later »