Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: wildwoodsflower

In the 30 days ending Jun 30, 2011:

activity

time

miles

Running

56:33:49

343.35

(9:53)

552.57

(6:09)

Yoga

5:22:00

Strength

5:20:00

Total

67:15:49

343.35

552.57

8:10

0:00

» now

Thursday Jun 30, 2011 #

Running (roads) 1:14:00 [3] 8.0 mi (9:15 / mi)
shoes: Saucony Kinvara

Wednesday Jun 29, 2011 #

Running (trails) 1:30:00 [3] 7.4 mi (12:10 / mi)
shoes: Brooks Cascadia

I spent some time pruning an especially grown over area of singletrack, but other than that I felt like absolute shit. I've felt tired all day. So, yes cut back week is officially on!

Tuesday Jun 28, 2011 #

Running (roads) 1:43:00 [3] 11.3 mi (9:07 / mi)
shoes: Saucony Kinvara

Deerpass to Collins route. I decided to skip the hill repeats this week. I'm feeling tired and having to guilt myself into getting out the door for runs lately. It's time for a cut back week.

Strength 40:00 [3]

Monday Jun 27, 2011 #

Running (roads) 1:30:00 [3] 10.0 mi (9:00 / mi)
shoes: Saucony Kinvara

Legs felt tired today but that's all ok considering I'm starting to rack up the miles now. The really good news is that my foot seems to be almost completely better. Things are looking up!

Sunday Jun 26, 2011 #

Running long (crushed limestone) 3:15:00 [3] 21.0 mi (9:17 / mi)
shoes: Saucony Kinvara

Waterfall Glen. It wasn't too bad. I felt really good actually and kept up a pretty good pace. I was astounded that on an 80 + degree day nobody I was running with had brought a water bottle to run with. Oh well, I think some of them learned their lesson.

Saturday Jun 25, 2011 #

Running (roads) 1:51:00 [3] 13.0 mi (8:32 / mi)
shoes: Saucony Kinvara

I felt really good today. I've done a good amount of foam rollering work on my right quad/it band the last two days, maybe it's helping?

Friday Jun 24, 2011 #

Running (roads) 1:47:00 [3] 11.2 mi (9:33 / mi)
shoes: Saucony Kinvara

Deerpass/Collins route. It is such great running weather out. Cloudy and cool. I'm loving it for this one aspect while it's here.

Yoga 22:00 [3]

Thursday Jun 23, 2011 #

9 AM

Running tempo (bike path) 1:00:00 [3] 7.5 mi (8:00 / mi)
shoes: Saucony Kinvara

Strength 40:00 [3]

Wednesday Jun 22, 2011 #

Running 2:37:00 [3] 15.0 mi (10:28 / mi)
shoes: Brooks Cascadia

3 loops at the ridge. I had a craniosacral massage today to address my hip and tendonitis issues. It was one of the weirdest things I have ever experienced other than watching Ben getting acupuncture. I do feel better as of right now, not completely better, but better.

Tuesday Jun 21, 2011 #

Running hills (roads) 1:07:00 [3] 7.65 mi (8:46 / mi)
shoes: Saucony Kinvara

Somewhat abysmal run. My legs felt really tired and my splits show it. 8:50, 8:14,8:17,5:36. The last one was only 3/4 of a mile because a huge storm showed up and I had to cut my run short. The rain doesn't bother me but it started lightning and when I'm running on the highest ridge in the county that's not exactly the place I want to be in a lightning storm.

Strength 40:00 [3]

Monday Jun 20, 2011 #

Running (roads) 1:30:00 [3] 10.1 mi (8:55 / mi)
shoes: Saucony Kinvara

My foot felt even better today. I went for long stretches without even thinking about it.

Sunday Jun 19, 2011 #

Running (roads) 1:28:00 [3] 10.0 mi (8:48 / mi)
shoes: Saucony Kinvara

I put arch supports in my shoes today and I noticed a HUGE difference. I think with my high arches the muscles were just getting too fatigued on longer runs. It's taken me a long time but I think I've finally come full circle in the battle with running footwear. From now on I'm going to disregard what the current fads are and stick with what works.

Saturday Jun 18, 2011 #

Running (trails) 3:36:00 [3] 20.5 mi (10:32 / mi)
shoes: Brooks Cascadia

2 blue loops and one orange loop on the nordic trail. I felt really good and ran a very easy pace. My foot still hurts a bit. I might go back to using arch supports.

Friday Jun 17, 2011 #

Running (roads) 1:32:00 [3] 10.1 mi (9:07 / mi)
shoes: Saucony Kinvara

Thursday Jun 16, 2011 #

9 AM

Running tempo (bike path) 58:31 [3] 7.5 mi (7:48 / mi)
shoes: Saucony Kinvara

I'm not 100% sure of the distance today because apparently I don't know how to charge my new garmin properly and the battery was dead when I went out for my run today. I did do the 6mi actual tempo portion in about 41min which is roughly a 7 min mi so I'm pretty happy with that.

Strength 40:00 [3]

7 PM

Running (trails) 1:07:00 [3] 6.0 mi (11:10 / mi)
shoes: Brooks Cascadia

Run with the Mudd group at VA. I'm really beginning to like the cascadias. My foot hardly hurt at all in them. Perhaps it's the magic fix I've been looking for.

Wednesday Jun 15, 2011 #

Running (trails) 2:37:00 [3] 15.0 mi (10:28 / mi)
shoes: Brooks Cascadia

3 loops at the Ridge in my new Cascadias. I know I was supposed to wait and use them for long runs but if they aren't going to work for sawtooth then I would rather know sooner than later. The run went well, everything was wet from rain and on one section there were so many bushes growing into the trail, most with thorns, that it was like running through a car wash. I was sopping wet after the first lap. The good news is I felt better and better with each lap.

Yoga 1:30:00 [3]

Tuesday Jun 14, 2011 #

Running hills (roads) 1:13:00 [3] 8.38 mi (8:43 / mi)
shoes: Saucony Kinvara

Hill repeats on Collins. I'm using my new garmin 110 and I can't figure out how to do laps/split times. I don't think you can on this watch. I think the sales person at REI was mistaken on it's features. Oh well, this means I might have to use my horrible math skills.

Strength 40:00 [3]

Monday Jun 13, 2011 #

Running (roads) 1:32:00 [3] 9.9 mi (9:18 / mi)
shoes: Saucony Kinvara

Felt a little tired today, but it was a beautiful day. I can't complain.

Sunday Jun 12, 2011 #

Running (trails) 3:21:00 [3] 18.85 mi (10:40 / mi)
shoes: La Sportiva Crosslite

Group run at Palos. The first lap I felt really good and we all kept up a great pace. 2nd lap was a little harder, but not horrible. My foot is starting to feel a little better wearing the crosslites instead of the peregrines.

Saturday Jun 11, 2011 #

Running (roads) 1:44:00 [3] 11.2 mi (9:17 / mi)
shoes: Saucony Kinvara

deerpass -collins loop with Ben. It was nice and cool out so it actually turned out to be a fairly enjoyable run.

Yoga 30:00 [3]

Friday Jun 10, 2011 #

Running (roads) 1:11:47 [3] 8.32 mi (8:38 / mi)
shoes: Saucony Kinvara

Thursday Jun 9, 2011 #

11 AM

Running intervals (track) 47:00 [3] 5.75 mi (8:10 / mi)
shoes: Saucony A4

4x800m 3:28,3:29,3:27,3:21

5 PM

Running (roads) 51:00 [3] 6.0 mi (8:30 / mi)
shoes: Saucony Kinvara

Strength 40:00 [3]

Wednesday Jun 8, 2011 #

Running (trails) 1:47:00 [3] 10.1 mi (10:36 / mi)
shoes: La Sportiva Crosslite

I had a horrible headache today because I'm trying to switch from drinking coffee to green tea. The last thing I wanted to do was go running but fortunately after a mile or two my headache mellowed. It was hot again today so the name of the game is pure survival rather than performance. In my experience suffering through the heat does pay off on race day at least.

C • coffee 3

Yoga 1:30:00 [3]

Yoga class- continuation of the emphasis on knees

Tuesday Jun 7, 2011 #

Running 57:00 [3] 5.9 mi (9:40 / mi)
shoes: Saucony Kinvara

Very tired at the beginning of the run but I felt sooo much better by the end.

Strength 40:00 [3]

5 PM

Running warm up/down (treadmill) 10:00 [3] 1.0 mi (10:00 / mi)
shoes: Saucony Kinvara

I know it's pretty lame to only do one mile on the treadmill but I didn't feel like doing my strength workout warm up on the eliptical today.

Monday Jun 6, 2011 #

Note

Moved all day. We only moved across the street so it was a million trips of carrying tubs of our stuff across the street and up a flight of stairs. I'm so glad we decided not to run the KM100k because moving would have been that much harder on trashed legs.

Saturday Jun 4, 2011 #

Event: Kettle Moraine 100

8 PM

Running (trails) 8:10:45 [3] 37.1 mi (13:14 / mi)
shoes: Saucony Peregrine

Kettle Moraine 60k night 'fun run'. It was a hot day of crewing. Our runner ended up dropping at 100k, as did a lot of people. It freed up Ben to keep me company on the night run, which was great. We didn't race it at all. We took our time, walked a lot of the hills, and lingered at aid stations. Despite that we still came in 11th out of 47 runners. Not bad. I got pretty dehydrated starting off the run, because I decided to go with the nathan pack and I'm still not used to drinking from it. My stomach was pretty off for a good portion of the run but I eventually got caught up with drinking water, and started to feel better. Though, by that time my feet hurt pretty bad. I really need to find a good pair of trail shoes the peregrines are just not working out for me.

C • Sounds like you guys had a ... 2

Friday Jun 3, 2011 #

Running (roads) 1:15:46 [3] 8.0 mi (9:28 / mi)
shoes: Saucony Kinvara

It felt like I was going faster...

Thursday Jun 2, 2011 #

Running tempo (bike path) 1:04:00 [4] 8.0 mi (8:00 / mi)
shoes: Saucony A4

Tempo run on the HUM bike path. I averaged a 7:44 pace for the tempo run. The wind was blowing pretty good so I tried to keep a steady effort instead of a steady pace which turned out to be 8's on the way out and 7:15 on the way back. I wore my A4's for the first time today. I got them right before Ice Age and everyday I would look at them by the door, get a little intimidated by their slight build and bright neon yellow coloring, and say 'not this week, maybe next week'. Well, they are awesome! A great replacement for my beloved fastwitches.

Strength 40:00 [3]

Wednesday Jun 1, 2011 #

Running (crushed limestone) 2:07:00 [3] 13.6 mi (9:20 / mi)
shoes: Saucony Peregrine

Moraine Hills in McHenry. Not a bad place to run. It was equal parts limestone and paved bike path. I would have liked there to be more tree cover especially since it was on the hot side today but I could see it being a good place to get in a good "hilly" tempo run.

Yoga 1:30:00 [3]

yoga class, very kneecentric. i have a weak satoris muscle?

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