Training Log: maprunner

Re-run of last week's course at Rock Chalk Park.

I thought I grabbed a short course and a long course, thinking I might do both. When I arrived, I discovered I had two short courses. I pulled up an image of the long course and drew it on. I mis-drew #7. And I had to remember 10 and 11 because the short course map didn't include them (was covered by course descriptions).

I was running 90 minutes earlier than last week, so it was cooler, with less headwind. And I knew the course. I expected to save time off my big mistake on 12 (I cut 90 seconds) but I was surprised to be almost a minute faster on 8 (took Mike's route this time). I tried Laura's route to 5, which was 10 seconds slower than my route last week. Saved a few seconds here and there on most other legs. Overall I ran 4 minutes faster.

C • There's no like button 3

Beginner’s session at Lyons Park. We received more instruction today which was helpful. The group I was with managed to rally a few times which was really fun.

Jackie, Judy, and Jenny. Then Diane and Mark. Saw Sora and Elsa and Ruth.

After pickleball, I navigated to three different trees on the Lyons Park map (the map was one of my birthday present from Mike).

Up the hill

My downhill course by bike. I had planned to run the course before pickleball but I wasn’t motivated this morning. I thought I could manage the mid-day heat on my bike. It was brutal. Note to self: run before pickleball.

The first few controls in the parking lots were tough since I had to watch for cars, parents and freshmen (as they are starting to move in).

I waved at a few controls, since I was following bike O rules (pavement only except right next to stairs).

I got really hot.

Home

Ride with Mike. Some topics of conversation: cutting down the ash tree; who pays for a work related breakfast meeting; flights to Africa; what happened to Timo's leg; training effort: "go see god"

Set 1
Squat thrusts: 15X 70 lbs, 12X 95 lbs; 10X 120 lbs
8X chest pull down, 70 lbs
10X split kneel row, 60 lbs

Set 2
alternating reverse lunge: 16X 15 lbs; 16X 20 lbs; 12X 20 lbs
10X overhead press (half down): 10 lbs
12X side shoulder raises, 8lbs