Saturday May 10 |
 | Orienteering (street O) 58:00 [12]* 5.8 mi (10:00 / mi) +195m 5:38 / km | |
| 17c slept:8.2 shoes: Brooks Adrenaline - 1 |
| I ran, mostly towing Terry, to vet a bunch of the Gig Harbor Street Scramble checkpoints. We were out for a couple of hours, and I've just logged the running time. Glenn set another nice course. |
| Cycling (mtb road) 1:08:50 [12]* 11.47 mi (6:00 / mi) +300m 3:27 / km | |
| 14c shoes: Nike ACG cycling shoes |
| I rode my bike to vet some of the further out checkpoints on the Gig Harbor Street Scramble course. My legs felt pretty good after they got warmed up, but they were a tad tired at the end, even though I took many vetting stops along the way, spending nearly 50% more time stopped than moving, which means the vetting went relatively smoothly. |
Friday May 9 |
| Running - Road / Track 41:44 [2] 5.13 mi (8:07 / mi) +140m 4:40 / km | |
| slept:8.2 shoes: Brooks Adrenaline - 1 |
| After Terry and I saw the Shorecrest HS production of The Sound of Music (which was quite good, as Andy and Amber productions have always been), it was after 10 PM, and I felt tired and didn't want to run. I went out anyway, and I felt better at the end. I ran to Matthews Beach, then back on the Burke-Gilman Trail and up the hill on Lakeside Pl. On the BGT, I ran two sets of 3 x 33 fast strides, with about 45 seconds of rest between reps and another minute or two between sets. |
| Running - Road / Track intervals (road) 1:51 [5] 0.44 mi (4:09 / mi) | |
| shoes: Brooks Adrenaline - 1 |
| Two sets of 3 x 33 fast strides. My legs felt pretty zippy.
Times: 19.2, 18.7, 18.6; 16.7 (only 30 paces), 19.4, 18.5 |
Thursday May 8 |
| Running - Road / Track (road) 30:10 [12]* 3.45 mi (8:44 / mi) +85m 5:03 / km | |
| slept:7.2 shoes: Brooks Adrenaline - 1 |
| I went for an easy recovery run around the neighborhood with a map, but I did only a cursory job of following it. My legs were somewhat tired and sore, but not too bad, considering the runs of the last two days. I ran very easy for the first 9 minutes, then ran somewhat more briskly for the next 10 minutes, then ran really easy again to the end. |
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| C • map running 2 |
Wednesday May 7 |
| Running - Trail / Grass (some road, too) 2:37:27 [2] 18.7 mi (8:25 / mi) +345m 4:57 / km | |
| ahr:141 slept:8.0 shoes: Brooks Cascadia (gray) |
| I took advantage of the super low tide today (-3.6 feet) and did a long run along the beach. It was fun but not pure fun, because my legs were tired right from the start from yesterday's intervals.
The coolest part was being several hundred meters away from shore a ways South of Discovery Park. There's a huge shelf there, and it was exposed. There were a few big eagles standing out there. I also saw lots of other birds out hunting for intertidal goodies and some purple sea stars.
I started from Magnolia and didn't end up running more than a few hundred meters North of Carkeek, because I was getting pretty tired, and the beach was not much fun to run on up there--narrow, fairly steeply sloping, and quite rocky and often slippery. Also, since I wasn't familiar with the route already, it would've been next to impossible for me to hit from below either of the two road ends I needed to find through the (probably nettle-filled) woods in order to come up near Shoreview Park and Shoreline Community College. I had planned to run that route the other direction, in which case I could've just bailed on the idea if it didn't look good.
I ran backwards through most of the BEAST #2 course from 2005 at Carkeek (I brought the map with me), then exited the top of the park and headed South, ending my run at the North end of the Ballard bridge, and bussing and walking back to my car at Magnolia Park. My total running time was 2:37, then I walk/jogged another 14 minutes over the Magnolia Bridge to my car.
I took the Czech map (men's long course) that Boris sent in the training 36 e-mail. It took me a long time to figure it out. Including all the mental breaks/distractions I took, I probably could've run the course in the time I took to study it.
My route (smoothed, since I did a fair amount of weaving around tide pools): http://www.gmap-pedometer.com/?r=1876287 |
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| C • Nice! 1 |
| Walking (walk-jog) 14:00 [1] 1.14 mi (12:17 / mi) +42m 6:51 / km | |
| shoes: Brooks Adrenaline - 1 |
| Walk-jogged from 15th Ave, across the Magnolia Bridge and to my car at the park. |
Tuesday May 6 |
| Running - Road / Track (mostly road) 1:27:53 [12]* 10.65 mi (8:15 / mi) +50m 5:03 / km | |
| slept:9.0 shoes: Brooks Adrenaline - 1 |
| I ran around Renton for a while (1:07:25), then ran some intervals (logged separately, +6:06 recovery jogging), then warmed down (14:22). My legs felt pretty good, although my quads felt pretty sore after the uphill/downhill intervals. |
| Running - Road / Track intervals (road) 8:26 [4] 1.57 mi (5:21 / mi) +112m 2:44 / km | |
| max:175 shoes: Brooks Adrenaline - 1 |
| I set out to run some 400s, but that aspiration was crushed when I found that the track I was hoping to use was locked--only open for scheduled events. So, I decided it would be better to do a little climb during my intervals, anyway, and I picked a route around a triangle-shaped block on a slope, with ~16m of climb over ~130m and ~13m of drop over ~230m.
I intended to run 2 sets of 4 hard runs with 1 minute jogging recovery between reps and 3 minutes between sets. I decided not to run the 4th rep of the second set, because I had some pain in the front lower part of my left shin after the 2nd rep, and it didn't feel any better after the 3rd one.
My heart rate monitor was functioning poorly again, so I'm just guessing that my maximum heart rate was 175. It must have been pretty close to that, anyway, based on my pulse count at my wrist.
Times, set 1: 1:14.9, 1:11.4, 1:13.6, 1:11.4; set 2: 1:10.8, 1:11.4, 1:12.4
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| C • Have you found the reason f... 5 |
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