Training Log Archive: expressoIn the 30 days ending Apr 30, 2007:
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Sunday Apr 29, 2007 #
Run warm up/down 15:00 [2] 1.7 mi (8:49 / mi)
shoes: VJ Falcons
Short warmup & running back from the "meow" map.
Orienteer race 56:50 [4] **** 6.0 km (9:28 / km)
shoes: VJ Falcons
Badger Meet at Cat's Agenda, Kettle Morraine North. Another beautiful day, though a bit warmer than yesterday. My first run on this new map and I really enjoyed it. Kevin set a fun course with some good route choices & technical controls. For the first time ever, I went under 10min/k on a "cat" map despite a couple of minutes of errors. Of course, the eur-o studs clobbered my time but not by too much. All systems go today.
Orienteer 1:05:00 [2] ***** 6.0 km (10:50 / km)
shoes: VJ Falcons
As long as I took the trip up there, I did some control picking on the Cat's Meow map after the race. This side is more difficult than the "agenda." The terrain all looks the same and there are few distinctive features from which to relocate so a parallel error is catastrophic. This made my training a challenge as I rarely had solid affirmation that I found the "control" feature that I was looking for. So, as I'd head off to the next control, there was often a nagging suspicion that I was starting from a different place and forcing the map to fit what I was seeing. I think I did fine because, when I encountered a reliable feature, it was always where I expected it. Ran up the hills and jogged when I was certain of my location. Hot and thirsty but glad I did this extra training.
Swim 1:10:00 [2]
Luckily, this was an easy & long distance swim practice. After warmup & kicking, we did ladder intervals to 500y interspersed with some recovery 100s. The intervals seemed long for everyone in our group but we didn't complain about the rest and instead swam faster. I sensed an impendng calf cramp but held it off until the last 500. I was wiped by then so I packed it in. Decent workout.
Note
Caravanned back from the cat with Charlie's car and had a great cookout at his house with Kathy, Jim & Maricel. This was a beautiful late afternoon to spend drinking one of my favorite ales and eating burgers in Charlie's newly built "peace garden."
Saturday Apr 28, 2007 #
Run (path) 58:00 [2] 6.4 mi (9:04 / mi)
shoes: Montrail Vitesse 610
IMO, the most beautiful day of 2007 (so far). Did an easy Carmel Lap via Brainard both ways. Ahhh. =)
Friday Apr 27, 2007 #
Run (path) 30:00 [2] 3.3 mi (9:05 / mi)
shoes: Montrail Vitesse 610
Quick jaunt along VH to get used to my trail shoes again.
Thursday Apr 26, 2007 #
Run (road & path) 47:15 [2] 5.3 mi (8:55 / mi)
shoes: Mizuno WC 608
Carmel Lap (easy).
Swim warm up/down 20:00 [2]
Warmup 400s, 300p then alternated 100d, 100p waiting for a middle lane to open (never happened).
Swim intervals 37:30 [4]
10 x 200m on 3:45. Felt better than last Tuesday and I'm considering dropping the interval (someday). My stroke count is the same every lap and I now breathe twice on my right side just before the turns so I have a little more air through them. This makes a big difference as I start each lap smoothly and not gasping.
Wednesday Apr 25, 2007 #
Lift (all) 50:00 [3]
Still low weight/high rep. Maybe someday I'll push myself but my focus is elsewhere currently and at least I am doing it. Started abs today.
Tuesday Apr 24, 2007 #
Swim 35:00 [2]
Thin disguise to get me to the jacuzz. Decent effort in the pool first.
Monday Apr 23, 2007 #
Run long (path) 2:38:30 [2] 17.0 mi (9:19 / mi)
shoes: Mizuno WR 601
I am listening to Doc Mikee and have started a rest period but I just had to get this long run in before my the EuroCross in 3 weeks. I'm not sure it's enough but I have all the base I am going to build for this race. I can really only maintain it at this point.
After yesterday's pseudo-bonk, I felt surprisingly good during this run today. I had originally planned to go a little further but I decided it was not necessary. It was a good run, all things considered. The receding river left only one small flooded area. I have learned that bashing your feet straight down pushes most of the water away and I can get through a large 6 in. deep puddle without soaking my shoes. Also, the VH is nicely groomed and areas have new crushed limestone (not gravel, right Jeff). ;-)
After yesterday's pseudo-bonk, I felt surprisingly good during this run today. I had originally planned to go a little further but I decided it was not necessary. It was a good run, all things considered. The receding river left only one small flooded area. I have learned that bashing your feet straight down pushes most of the water away and I can get through a large 6 in. deep puddle without soaking my shoes. Also, the VH is nicely groomed and areas have new crushed limestone (not gravel, right Jeff). ;-)
Sunday Apr 22, 2007 #
Orienteer race 1:21:00 [4] ***
shoes: VJ Falcons
Anemic attempt at the Goat. From the start, I just didn't have anything working. My legs were sore, I felt low on energy and I just could not bear the newly arrived Chicago heat. I guess that is why it is rightly named "The Curse of the Goat."
Saturday Apr 21, 2007 #
Run (road) 45:00 [2] 4.8 mi (9:22 / mi)
shoes: Mizuno WR 601
There and Back Again
Run race (road) 42:59 [5] 10.0 km (4:18 / km)
shoes: Mizuno WR 601
10K race at Independence Grove -- home field advantage for me!! I had planned to just coast through this to save something for tomorrow, best laid plans... as I instead got into a tactical battle with another runner. The 10K started wih the 5K so the pace was fast as I didn't know whom I was racing until they split off at 1.5 mi. I felt like I was pretty steady for most of the race and had a guy shadow me (5-10m back) the whole time. I think this probably helped me keep pushing but became annoying. I noticed that he closed the distance as I slowed while climbing a small hill at about 4.5 mi. I knew that we had one more uphill just before the finish so I formed my plan. As expected, he got right behind me for the last mile but refused to pass until we got to the uphill. I slowed slightly to conserve my strength and let him blow past. I couldn't have planned it better as my family was just over the crest of the hill cheering me on for the final 150m sprint. I summoned my reserves and that was that. It made for an exciting race. Splits:
6:42, 6:57, 6:55, 7:02, 7:20, 8:04
Not my best time as I haven't been training for these races, but nevertheless a fun and memorable one.
Jill and Joseph ran very successful 5Ks. Joseph even won second place in the kids' division and looked so proud to hear his name called and get a medal for his efforts.
6:42, 6:57, 6:55, 7:02, 7:20, 8:04
Not my best time as I haven't been training for these races, but nevertheless a fun and memorable one.
Jill and Joseph ran very successful 5Ks. Joseph even won second place in the kids' division and looked so proud to hear his name called and get a medal for his efforts.
Note
Here's an old entry from a race in October 2005 (when I was in better shape):
Lake Zurich 10k. Hilly, warm & humid. I felt pretty good and smooth. Finished 4/14 in class & 42/221 overall.
Splits:
6:41, 6:49, 7:01, 6:59, 7:11, 6:35, 1:11
Lake Zurich 10k. Hilly, warm & humid. I felt pretty good and smooth. Finished 4/14 in class & 42/221 overall.
Splits:
6:41, 6:49, 7:01, 6:59, 7:11, 6:35, 1:11
Thursday Apr 19, 2007 #
Run (road & path) 1:03:40 [2] 6.8 mi (9:22 / mi)
shoes: Mizuno WR 601
Run to the gym and another 40 minutes after. Nice day to take a tour through the paths behind Carmel.
Lift (lower) 20:00 [3]
Brief but decent effort.
Lift (upper) 20:00 [3]
Back to the gym at night, still trying to burn off last night's 'za. Medium weight. Good effort.
Swim 42:00 [3]
Good effort at a bunch of 400 swim / 300 pull. Alternated hard and easy 100s within them to break things up.
Wednesday Apr 18, 2007 #
Note
Attended Joseph's first ever track meet. They painted the track on the grass at his school, really!! Because of the tons of kids doing track, they let everyone do only two events. He did high jump & 100m dash. Some bizzarre brain cell of mine still remembers my 6th grade high jump and long jump records. Joseph is 2" short of beating me in high jump. I REALLY hope he does, he'll feel great about that. Parents seem larger than life at that age so this gives him some perspective of where I started.
Had planned a short run but it was rainy & cool so I skipped it and we ordered STUFFED pizza. It was delicious!!
Had planned a short run but it was rainy & cool so I skipped it and we ordered STUFFED pizza. It was delicious!!
Tuesday Apr 17, 2007 #
Lift (upper) 7:00 [3]
Got started with a circuit but the pool looked so much more inviting so I reallocated my workout.
Swim warm up/down 10:00 [2]
Swim & pull (with paddles) for warmup.
Swim intervals 37:30 [4]
10 x 200m on 3:45. Deluded myself into thinking that I could do them on 3:30 but after the first one I realized that 20 secs of rest just wasn't going to do it so I immediately bumped it up. I continue to underestimate the difference between yard and meter pools. Anyway, felt good, had doubts after the first few but I managed by lengthening my stroke and trying to stay smooth.
Monday Apr 16, 2007 #
Run long (path & road) 3:27:00 [2] 22.0 mi (9:25 / mi)
shoes: Mizuno WC 608
(Note, moved this one day for bookkeeping purposes.)
Felt surprisingly good after yesterday and foresaw some scheduling conflicts getting this run in early next week so... I did an Adler, IG, OS, IG, Adler plus a few detours around the really deep water and some refreshment stops. Weather was nice and there were convoys of horses out. I'm a bit pooped but not more than I would expect. Crikey!! I just remembered that I have swimming tonight. I'm going to be toast.
Felt surprisingly good after yesterday and foresaw some scheduling conflicts getting this run in early next week so... I did an Adler, IG, OS, IG, Adler plus a few detours around the really deep water and some refreshment stops. Weather was nice and there were convoys of horses out. I'm a bit pooped but not more than I would expect. Crikey!! I just remembered that I have swimming tonight. I'm going to be toast.
Sunday Apr 15, 2007 #
Swim 45:00 [2]
Warmup and a bunch of different stuff including some kicking & drills.
Swim intervals 25:00 [4]
12 x 100y on 1:45 plus the fast part of some fartleks (25y). Went into this part of practice just planning to survive by dogging it a bit (i.e. focussing on technique). However, the guy who shared my lane had been spoiling to race all night so I obliged. I think he plays water polo and is a bit spastic at higher reps. The lifting is doing me some good because my hard strokes carried me well ahead of my group. Of course, the regulars from lane 3 dusted me (as always).
Saturday Apr 14, 2007 #
Run warm up/down (trail) 14:00 [2] 1.5 mi (9:20 / mi)
shoes: VJ Falcons
Warmup along the melting "Ice Age Trail."
Orienteer race 1:15:27 [4] **** 6.2 km (12:10 / km)
shoes: VJ Falcons
Another snowy Badger meet though 4-6 in. of melting snow covering the rocky footing. I was sloppy on 1 & 2 and completely boomed 7 (~12 minutes lost) with multiple failed attacks which were mostly all my fault. Phooey. This further illuminates my need to improve my skills through rocky terrian.
Orienteer 1:45:00 [3] **** 9.4 km (11:10 / km)
shoes: VJ Falcons
Practice run on 2004 a-meet day 1 blue course. Conditions warmer and wetter than the morning and I stopped a few times (watch too) for food & water breaks. Still some difficulties in the rocky areas. Ho Hum...
Thursday Apr 12, 2007 #
Lift (upper) 15:00 [3]
Uninspired but not nothing.
Swim warm up/down 12:00 [2]
Mostly warrnup.
Swim intervals 22:00 [4]
8 X 150m on 2:45. This gave me only 20 - 25 secs of rest. This is nearly 10 secs slower each interval than the same workout six weeks ago, yikes!! I did not feel too smooth and had to back off a little and focus on technique just to get through it efficiently. As bad as this sounds, it's easily explainable and I'm not too worried about it.
Wednesday Apr 11, 2007 #
Note
Contrary to yesterday's "song du jour" this town actually DOES look good in snow but not in the four inches of slush that fell today. Oh yeah, and I don't shovel snow in April, my yardwork is already budgeted to dig flower holes and pick weeds.
Gym (elliptical) 30:00 [2]
So I decided to go to the gym instead. This was a decent effort but mostly served as a warmup.
Run intervals (hill mill) 20:00 [4] 1.3 mi (15:23 / mi) +236m 9:50 / mi
This is the mother of all hill treadmills. It cranks to 40 degrees and has hill workouts named after famous US hiking locations. According to it, I climbed along the "Moab Rim." It was a great interval workout but I'm never comfortable logging the recovery portion as level 4 even though my HR was probably still cranking.
Lift (lower) 20:00 [3]
Still staying with this intermittent lifting program.
Swim 30:00 [2]
Good to get back in the pool after a long hiatus. I am dreading my return to Sunday practices where I'm sure folks will leave me in their wake.
Tuesday Apr 10, 2007 #
Run long (path) 2:20:00 [2] 16.4 mi (8:32 / mi)
shoes: Mizuno WR 601
Same run as a week ago only better, faster, & drier. Notable sights included five newly sprouted benches along "Ventura Highway" (formerly the DesPlaines River Trail). I renamed it because I always run faster on it than the satellite paths and also because I heard that song (cool lyrics) while cruising down it today.
Sunday Apr 8, 2007 #
Run (mill) 25:00 [2] 2.66 mi (9:24 / mi)
shoes: Mizuno WR 610
Easy turn on the mill. Also did some walking and stretching through the end of the Masters.
Saturday Apr 7, 2007 #
Note
Eric, In answer to your question, yes, we want to throw a great party on Saturday night. We aren't going to try the buffet fiasco where nobody gets enough food but rather going to let folks order their own food and drink off the menu while we provide the live blues band. We also have a lot of other peripheral plans and might even run a late-night-o because the restaurant is actually ON one of our best maps. I have high hopes for this party...
Run (road & path) 1:14:30 [2] 8.3 mi (8:59 / mi)
shoes: Mizuno WC 608
30 minutes (+ strides) before tempo run & extended warmdown. Quads none too pleased with the past few days so I'm considering an easier next week. Am tiring of this cool & breezy weather so I decided I would run inside tomorrow.
Run tempo (road) 20:43 [3] 2.83 mi (7:19 / mi)
shoes: Mizuno WC 608
Not the best day for this but it's done and I'm inside and warm (soon to start a fire). Didn't set any specific pace goal but I know that I stayed below threshold and can even push it a little harder next time.
Friday Apr 6, 2007 #
Run (path & road) 52:30 [2] 5.9 mi (8:54 / mi)
shoes: Mizuno WR 601
A very good friday run - Brainard, Carmel Lap, Brainard. Sore legs still from Tuesday but I ran through it and they should be fine for a tempo run tomorrow.
Thursday Apr 5, 2007 #
Gym (elliptical) 30:00 [2]
Never taken the time to watch the Simpsons. Really!! My machine's TV was tuned to it so "why not." I was guffawing out loud before long.
Lift (all) 30:00 [3]
Nothing special. There are a lot of personal trainers teaching unique strength exercises which don't involve the machines. Of course, I wouldn't deign to be seen with a trainer so I surreptitiously observe and learn.
Tuesday Apr 3, 2007 #
Run long (path) 2:25:00 [2] 16.4 mi (8:50 / mi)
shoes: Mizuno WC 608
Adler, IG lap, OS lap, Brainard.
Wanted to get this in before another round of storms and a week of cool temps. I felt good for the first half and ok for the rest. The three underpasses were flooded so I went over 137 twice but counldn't avoid the train tressle or my 176 bridge and was almost swimming at one point. The waterlogged shoes added unwanted foot poundage and the wet socks lost their cushion so I felt every little pebble in my shoes. I lasted for another few miles and decided that I had to get rid of the hitchikers and stop for water at the OS entrance. No luck, the place was dry but I emptied my shoes and choked down a Gu. This had all knocked me off whatever rhythm I might have had and I struggled to finish the last 7 miles... but I did. =)
Wanted to get this in before another round of storms and a week of cool temps. I felt good for the first half and ok for the rest. The three underpasses were flooded so I went over 137 twice but counldn't avoid the train tressle or my 176 bridge and was almost swimming at one point. The waterlogged shoes added unwanted foot poundage and the wet socks lost their cushion so I felt every little pebble in my shoes. I lasted for another few miles and decided that I had to get rid of the hitchikers and stop for water at the OS entrance. No luck, the place was dry but I emptied my shoes and choked down a Gu. This had all knocked me off whatever rhythm I might have had and I struggled to finish the last 7 miles... but I did. =)
Monday Apr 2, 2007 #
Note
Drove over the DRT on the way home last night. After eight days of poor running terrain, I can't wait to get back on my paths. It looks like two days of warm weather and then we're back to the cool temps.
Run warm up/down (path) 13:00 [2] 1.5 mi (8:40 / mi)
shoes: Mizuno WC 608
Out and back to the "hill."
Run intervals (hill) 30:00 [4] 3.3 mi (9:05 / mi)
shoes: Mizuno WC 608
Not much of a hill but about the best I could find on the DRT path. Up and down hard on 3 minutes. This usually gave me about 50 seconds rest.
Splits: 1:11u, 1:09d, 1:09u, 1:08d, 1:10u, 1:04d, 1:03u, 1:02d, 1:01u, 1:08d, 1:00u, 1:03d, :59u, 1:04d, :58u, 1:05d, :58u, 1:04d, :55u, 1:02d
So it looks like I was pushing much harder uphill and just floating down. I will try to push hard both directions next time. I do like the negative trending splits and I definately got a workout.
Splits: 1:11u, 1:09d, 1:09u, 1:08d, 1:10u, 1:04d, 1:03u, 1:02d, 1:01u, 1:08d, 1:00u, 1:03d, :59u, 1:04d, :58u, 1:05d, :58u, 1:04d, :55u, 1:02d
So it looks like I was pushing much harder uphill and just floating down. I will try to push hard both directions next time. I do like the negative trending splits and I definately got a workout.
Lift (upper) 20:00 [3]
Spin through the machines. Lost a bit over the past couple weeks.
Sunday Apr 1, 2007 #
Run (metal) 1:00:00 [2] 6.4 mi (9:22 / mi)
shoes: Mizuno WR 509
Getting very tired of this mindless track but it served its purpose.