Sunday Sep 30 |
 | Running race 26:35 [5] 3.75 mi (7:04 / mi) vdot: 45.0 | |
| |
| A great day at Bong State Park. It was a nice day and the trail excellent.
My race was good as I finished 10 male overall and 5th in my age group. U thought it was a good effort and the time was about what i have done in the past at this course. No complaints about anything except all the tough 50+ old guys running well and stealing my 4th wolf-lake trail run mug. |
Saturday Sep 29 |
| Running race 21:03 [5] 3.1 mi (6:47 / mi) vdot: 46.8 | |
| |
| Damn, getting slower by the race. It was a ncie day and close to Busse woods, so nice to run hard at Deer Grove East bike trail and than onto Busse. |
| Orienteering Related 5:00:00 [2] 7.0 mi (42:51 / mi) | |
| |
| Out to Busse to finish courses, and I must admit they look real good!!!
Than out to Country Lane to flag and check more controls for the longer O. |
Thursday Sep 27 |
| Running 30:16 [3] 3.8 mi (7:57 / mi) | |
| |
| Wow what a beautiful afternoon, the clouds were rolling in, the leaves were falling and it was windy. I was at Bong for a repeat trail run of Sunday's Trail Race. I ran 8 minutes faster and felt much better. So much great stuff to do and so little time. I may have to actually train here some day, as I run by many points where I have set orienteering controls. |
Wednesday Sep 26 |
| Running race 20:35 [5] 3.1 mi (6:39 / mi) vdot: 48.0 | |
| |
| Harvest Moon 5K. Well I was not feeling all that pumped for race, but did have a good effort. The moon did come out as the race was finishing, howl cool is that. |
Tuesday Sep 25 |
| Running 39:54 [2] 4.0 mi (9:58 / mi) | |
| |
| Trail run at Bong Rec Area to pre run the race course. Slow slow slow |
Monday Sep 24 |
| Road Riding 1:42:00 [3] 27.0 mi (3:46 / mi) | |
| |
| It was windy and hot and the only thing to do would be to ride. So I went to my road bike that I haven't riden since my 100 miler. So I just cuised 18 miles and could not resist the temption to TT my 6.5 mile road ride. I hammered it in 18:58 20.7 MPH. I can hammer better on a bike than running. |
Sunday Sep 23 |
| Orienteering Related 3:30:00 [2] **** 6.0 mi (35:00 / mi) | |
| |
| Down to Country Lane to check flag locations. Need one more day down there. The mesquitos are just about dried up :) |
Saturday Sep 22 |
| Running race 20:12 [5] 3.1 mi (6:31 / mi) vdot: 49.1 | |
| weight:156lbs |
| Park ridge 5K, well it shows that lack of running is begining to hurt times. I thought I could break 20 min, but not. |
| Orienteering Related 3:00:00 [1] | |
| |
| Continue work on the courses for Busse Woods. I think the major work on the courses is complete. |
Thursday Sep 20 |
| Running 30:00 [3] 3.0 mi (10:00 / mi) | |
| |
| Slow run around Allendale's XC course. Some work needs to be done to prepare course for the Annual XC run we host. |
Wednesday Sep 19 |
| Mt. Biking intervals 2:10:00 [4] 28.0 mi (4:38 / mi) | |
| |
| This was a great workout with 5X mile in about 3:00min each, and finish with the Des Plaines 3 mile TT in 8:51.
Tonight I used my cross bike and now have decided that its about the same speed as my MT Bike. Some intense intervals of course. |
Tuesday Sep 18 |
| Running tempo 1:00:00 [4] 4.5 mi (13:19 / mi) | |
| |
| We did a mile warmup to the trail and a 20 minute tempo run, mile jog back to track and 2 X 400's in 1:33 and 1:23.
|
Monday Sep 17 |
| Road Riding tempo 2:20:00 [4] | |
| |
| Everytime I ride with Dave B it turns into rubber legs. We rode to watch the High School XC meet. We went early and hit this road that had two huge hills. At the meet the mesquoitos were so bad that that we had to ride the bike around or get eaten alive. We hammered back, now he is thinking of a bike race this weekend. I just plan on a 5K myself and time in the woods this weekend. |
Sunday Sep 16 |
| Orienteering Related 1:30:00 [2] 3.0 mi (29:59 / mi) | |
| |
| Walking around the Busse Map, fine tuning the control placements for the BBR in October. |
| Orienteering Meet race 1:06:49 [5] **** 6.7 km (9:58 / km) | |
| spiked:8/12c |
| Swallow Cliff, The legs were still really tired from the ride 3 days ago. After the meet I realized that the map was 1/15000. That explaines control No.1, going short to the first control, and why No.2 took forever to get to. Was not clean to 4, went to the northwest hill first. At No.5 KB shows up and the battle begins. Almost got lost in no mans land by 6 and the spur at 7 took forever to go down. Did i mention the short run through the green west of 7, no wonder it took a long time. I missed 8 and had to come back down from trail junction. The rest were pretty easy and fun. No count of climb on clue sheet.
Great weather and lots of O people out. |
Thursday Sep 13 |
| Road Riding 6:26:00 [3] 100.0 mi (3:51 / mi) | |
| |
| Yes its a century, no mistake. Lots of wind so it was tougher than it should of been. Perfect temps though, and Joe this is just the type of workout you better get used to for next years Iron Man. |
| |
| C • Whoa !! 2 |
Wednesday Sep 12 |
| Mt. Biking intervals 1:50:00 [4] 26.0 mi (4:14 / mi) | |
| |
| Not feeling the greatest, due i believe to poor diet after last nights workout.
Anyway we did some mile intervalson the Des Plaines River trail and the last part was 3 mile TT. I was bushed and finished in 9:00. |
Tuesday Sep 11 |
| Running intervals 1:00:00 [5] 4.5 mi (13:19 / mi) | |
| |
| 9/11 and another bummer, Mary's dad passed away this morning. It was coming, but as usual you never really think its gonna happen.
A nice cool day for a change, Fall is coming, I needed this type of release of energy to help sleep and get ready for funeral stuff.
5 X 800 again, this time with Steve, I gave a lot of energy at work so I was sorta of down. anyway 3:00, 2:57, 2:57, 3:00 and 2:58.
|
| |
| C • Tough Time 1 |
Sunday Sep 9 |
| Orienteering Meet race 1:20:00 [4] *** 6.9 km (11:36 / km) | |
| spiked:12/13c |
| Deer Grove, and if you moved fast enough you could duck the mesquitos.
Not a bad run except on No. 10 I was all confused by the trail/stream crossings and had to bale to the big trails and work back down to the marsh. Slow split, but still good enough for 2nd to Maricel O. He was only 22 minutes faster than me. The woods were thick and some places scratchy. Some minor trails non-existent. I think the green course had more issues, but I had another first time course setter and I think he did a wonderfull job settimg courses. Oh did I mention my legs were dead from yesterdays 4 1/2 hour ride. Good news that the courses and map for the BBR ( Big Blues Ramble) are 80% complete. I think there gonna be kick ass courses and an awesome sprint. |
Saturday Sep 8 |
| Road Riding 4:27:00 [3] 68.5 mi (3:53 / mi) | |
| |
| Nice long ride, hope my legs will not be to tired for the meet tomorow. |
Friday Sep 7 |
| Road Riding 1:19:00 [3] 20.0 mi (3:56 / mi) | |
| |
| Had to get out since I missed yesterday and see what biking with a sore/pulled groin muscle feels like. Not to bad biking. |
Wednesday Sep 5 |
| Mt. Biking 1:30:00 [4] 20.0 mi (4:30 / mi) | |
| |
| Mt Biking the Des Plaines River trail with my friend Dave. Well we have a time trial 3 mile section that I held the record of 8:29 so with a little tail wind Dave broke the record to 8:22, I hit 8:34 and after he passed me the I caught a bug in the mouth that I had to swallow or spit out. He was gone so maybe next time with a little more air in my tires.
Oh on the way there my buddy from last night's workout called and asked how my legs feel, well I said tired but no different than usual, he said his were trashed. |
Tuesday Sep 4 |
| Running hills 1:03:00 [4] 5.0 mi (12:36 / mi) | |
| max:176 weight:152.5lbs |
| 5 hill repeats, about 2 min total each and than run around the Pets Park back to hill. |
Monday Sep 3 |
| Road Riding 2:43:00 [3] 33.0 mi (4:56 / mi) | |
| |
| More Riding around stauton, Il, rode 8 mile to meet Gary and than 16 mile ride (slow) and than 8 back to farm. Nice day a little warm. All miles on Cross Bike. |
Sunday Sep 2 |
| Road Riding 1:53:00 [3] 27.0 mi (4:11 / mi) | |
| |
| Had to ride a different place and was looking for the Heritage Trail from glen carbon. i ended up on the MCT trails in Collinsville. This was pretty cool paved old railroad grade trails that total about 85 miles. I made a cool loop of 27. |
| Volleyball 15:00 [1] | |
| |
| Ok how do you describe a volleyball game as training when 3 of the female players have no tops on. This was at PT's by St Louis (strip club) and they were having volleyball out back. pretty cool :) |
Saturday Sep 1 |
| Road Riding 1:32:00 [3] 18.7 mi (4:54 / mi) | |
| |
| Road riding down at the farm, now I am starting to get use to my loop here using my cross-bike. However I did not get my heartrate up high so as soon as I returned to the farm i headed out on my run loop through the double arches. |
| Running 47:00 [3] 6.0 mi (7:49 / mi) | |
| |
| Ok maybe pushing the workout a bit much, but not much to do down here so off I went on a 6 mile run. A bit warm at 80 degrees, but low humidity for a change. I ate a bunch of popcicles and brownies after and wseemed to be a bit dizzy, do I took a nap and still seem to have a mild case of vertigo??. Oh well I pushed to much. |