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Training Log Archive: hkleaf

In the 28 days ending Feb 28, 2007:

activity

time

miles

Running

18:03:14

132.38

(8:11)

213.05

(5:05)

740

Cycling

11:20:00

230.87

(20.4/h)

371.55

(32.8/h)

Strength

6:27:00

Stretching

2:01:34

Orienteering

1:50:16

4.72

(23:23)

7.59

(14:32)

460

18c

Speed/Track

43:29

6.98

(6:14)

11.24

(3:52)

Total

40:25:33

374.95

603.43

1200

18c

averages - sleep:4 weight:57.2kg

3:17

0:00

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Friday Feb 23, 2007 #

Strength (Weights) 30:00 [3]
weight:57kg

Session with Glen. My arms are tired.

Cycling hills (Stationary) 1:05:00 [3] 22.01 mi (20.3 mph)

Level 12, Hills, 728c.
Worked up to a decent HR. Sweated a ton too.

Stretching warm up/down 6:00 [1]

After biking.

Thursday Feb 22, 2007 #

Running warm up/down (Track) 6:57 [2] 1.6 km (4:21 / km)
shoes: Asics Gel Cumulus VII

35F (23), 23mph wind - With the snow/ice finally melting, we can finally resume track workout, but not without a bit of hassle. The UC track sits at the northern base of a massive 10-story garage/dorm, which means it's in the shadow all day. So when we showed up, the whole southern half of the track resembled an ice rink. Not wanting to give up, some of us decided to drive over to Seven Hills for the workout instead. It's dark, cold, windy, on a track that's not in its best shape, but it was better than skipping out...

This is the warm up laps (4), at a rather fast pace.

Speed/Track intervals 25:11 [4] 4.25 mi (5:56 / mi)
shoes: Asics Gel Cumulus VII

The workout:
1mi warm up, 10 strides, 6x600m, 1 lap recovery, 4x800m, 1mi cool down.
--------------------------------------------------------------------------
6x600m (100m rest)
2:15.14 (47.81)
2:15.01 (69.11)
2:13.22 (46.27)
2:15.38 (57.67)
2:15.17 (53.33)
2:10.16

4x800m (100m rest)
2:58.14 (1:02.87)
2:56.70 (1:27.04)
2:58.06 (59.97)
2:54.45 (1:34.22)
--------------------------------------------------------------------------
I ran half the 600s in lane 5 and the rest plus the 800s all in lane 4, with Craig. Aiming for 45s per 200m. Fairly happy with the consistency overall - never felt I was out of my comfort zone. Though I'm a bit surprised at the fluctuations in the recovery time.

Speed/Track intervals (Strides) 6:00 [3] 1.2 km (5:00 / km)
shoes: Asics Gel Cumulus VII

10x100m strides (20m recovery).

Running warm up/down (Track) 22:54 [1] 3.0 km (7:38 / km)
shoes: Asics Gel Cumulus VII

Recoveries and cool down, some at a walking pace.

Stretching warm up/down 10:00 [1]

Strength (Free Weights) 25:00 [3]

Ankles, core, and arms.

Wednesday Feb 21, 2007 #

Running (Treadmill) 45:00 [2] 5.7 mi (7:54 / mi)
shoes: Asics Gel-Nimbus VIII

Level 5, Hills, @7.6mph, 593c.
Trying out new shoes on the 'mill. They're 1/2 size bigger than my old pairs, and feel a bit heavier. I'll have to test them out a couple more times to be sure.

Running warm up/down (Treadmill) 5:00 [1] 0.34 mi (14:43 / mi)
shoes: Asics Gel-Nimbus VIII

Cool down portion. 27c.

Cycling (Stationary) 40:00 [2] 23.11 km (34.7 kph)

Level 7, Manual, 397c.
On the recumbent. It had a stupid setting where I am only allowed to go 19min at a time. Very annoying.

Note

Had a nice b-day dinner at home with my parents. The tiramisu dessert was delicious!

Tuesday Feb 20, 2007 #

Running (Road) 38:32 [2] 4.73 mi (8:09 / mi)
shoes: Asics Gel Landreth II

43F, foggy, light rain - 1/2 Pig training group run from the Spot. Quite a hilly route. The sidewalks were treacherous with still a nice uneven layer of ice. Legs actually feeling ok, considering I did 18 yesterday.

Stretching warm up/down 8:00 [1]

Post-run stretch.

Monday Feb 19, 2007 #

Running long (Treadmill) 2:24:00 [2] 18.24 mi (7:54 / mi)
weight:57.2kg shoes: Asics Gel Cumulus VII

Long run on the 'mill to make up for yesterday's lack of activity. It's actually balmy out (40s) but it's late in the evening and I wanted to watch some basketball (MU v. Nova, then KU v. KSU), so opted to stay indoors. The TV definitely helped pass the time.
Kind of wimped out and took it easy - Manual, 0.5 incline, @7.6mph, 1850c.

Running warm up/down (Treadmill) 5:00 [1] 0.3 mi (16:40 / mi)
shoes: Asics Gel Cumulus VII

Cool down jog/walk. 20c.

Stretching warm up/down 8:00 [1]

Post-run stretch.

Strength 8:00 [2]

Ankles. It's much harder to balance on one foot after running 18mi.

Sunday Feb 18, 2007 #

Strength 20:00 [3]

Ankles and core.

Note

I think I overextended myself a little yesterday, so today wake up feeling exhausted. The planned workout/long run at MWW has been scraped. With all the Chinese New Year festivities, I have quite enough on my plate (literally and figuratively) anyways. Today will just be an easy day then, with a make up run scheduled for tomorrow.

Saturday Feb 17, 2007 #

Event: Georgia Navigator Cup

Running (Road) 1:01:42 [2] 7.12 mi (8:40 / mi)
shoes: Asics Gel Landreth II

25F (16), light flurries - woke up to 2-3" of new snow on the ground, but the road wasn't terrible enough that I had to miss the group run. Though only maybe 40 (out of 250) people showed up. I tried on the new Yaktrax on the snow covered streets. We went back over to the Rookwood loop once again - it has lately become our wintry weather sanctuary. There and back from the Spot, plus 6 laps. Ran most of it with Giles. The traction was excellent both up and down the hills. Temps were relatively warm, sounds were muffled, and nary a car was on the road. It was a really nice run.

Running race (Snow) 35:48 [4] 8.28 km (4:19 / km)
shoes: Asics Gel Landreth II

Devil Take the Hindmost Race - Owl's Nest Park, O'Bryonville.

Mid 20s, moderate snow - after a light breakfast, I headed back to the Spot for the noon race. It's a fun little race with a unique format. It began with 6 warmup laps (~230m per). Thereafter, the trailing runner at the end of each subsequent lap gets dropped, until the last man standing (or running) who's crowned the winner. The added trickiness is the "no lapping" rule, so some strategizing and uneven pacing was involved.
Since I had already run earlier in the morning, I didn't have any expectations as far as placing. I was merely adding on mileage for training purposes, only in a more fun way.
The the entire course was covered in several inches of snow, so the footing was pretty bad even with the Yaktrax. At least I think my terrain running experience came in handy, as I managed to not slip too much and stayed in balance most of the way. My form and technique started to fail me towards the end as I got tired, but I still managed a respectable 4th place finish out of 33 total entrants. Earth Drummer Brian List won. Super fun, but tiring!

*distance is an estimate!

Stretching warm up/down 10:00 [1]

After both runs.

Strength 45:00 [3]

Spent a while in the afternoon/early eve removing snow and ice off the driveway. I wonder if this will be the last of the snow for the season? They're predicting a "heat wave" with temps approaching 50F next week. :)

Friday Feb 16, 2007 #

Strength 25:00 [3]
weight:57.1kg

Session with Glen. Did a fair bit of arms and upper body, with some core exercises mixed in.

Cycling (Stationary) 1:05:00 [2] 21.69 mi (20.0 mph)

Level 11, Manual, 697c.
Legs feeling a little sluggish today. Was going to do the elliptical, but it was tough to get the legs churning, so switched to the bike. The adrenaline didn't kicked in until 35' into the workout.

Stretching warm up/down 4:00 [1]

Strength 8:00 [2]

Ankles.

Thursday Feb 15, 2007 #

Running (Road) 48:54 [2] 6.45 mi (7:35 / mi)
shoes: Asics Gel Cumulus VII

Mid-teens, calm - ran the Rookwood hill loop again. Did 6x (clockwise) plus there and back, but only at the normal easy pace with the group. Just didn't feel like running fast tonight. The company was nice though.

Cycling (Stationary) 1:00:00 [2] 23.01 mi (23.0 mph)

Level 7, Manual, 633c.

Running warm up/down (Treadmill) 9:00 [1] 0.98 mi (9:11 / mi)
shoes: Asics Gel Cumulus VII

Little cool down run after bike.

Stretching warm up/down 8:00 [1]

Strength 8:00 [2]

Ankles.

Note

Spent some time removing a dusting of snow, plus continued my battle with the 1-2" thick icy driveway. Had limited success around the edges, but still have a good portion left.

Wednesday Feb 14, 2007 #

Note
(rest day)

Scheduled rest day.
Saw lots of floating ice on the Ohio while crossing the Brent Spence. I don't recall ever seeing this, not on the Ohio anyway. It may suck for the barges, but it's a pretty neat view.

Tuesday Feb 13, 2007 #

Cycling hills (Stationary) 1:30:00 [2] 30.38 mi (20.3 mph)
weight:57.3kg

Level 11, Hills, 967c.
Group run cancelled due to icy conditions. Went out to celebrate Laurie's b-day instead.

Stretching warm up/down 4:00 [1]

Strength 20:00 [2]

Ankles, core, and arms.

Note

Spent some time outside breaking up the sheet of ice on the driveway, without much success. All the trees are wrapped in a thick layer of ice, which looks pretty (branches are weighted down). But this freezing rain, ice, snow, and then hard freeze is going to make things interesting.

Monday Feb 12, 2007 #

Running (Road) 1:29:07 [2] 11.71 mi (7:37 / mi)
shoes: Asics Gel Cumulus VII

36F (31) - warmest day in a couple weeks, or the calm before the impending doom. Decided to switch my rest day to Wed instead so that I don't have to run in crappy conditions. Ran solo from the Spot. Intended for 80min, but the hilly route I picked took longer. I didn't mind though with the relative palmy weather. The only problem was with the slushy sidewalks. Legs feeling decent after the weekend. Saw some deers running through Ault Park. Got home just as the snow/ice started to fall.

Stretching warm up/down 4:00 [1]

Post-run stretch.

Sunday Feb 11, 2007 #

Orienteering race (Club Meet) 1:50:16 [3] 7.59 km (14:32 / km) +460m 11:09 / km
18c shoes: Icebug MR BUGrip

MVOC Valentine Hunt - Twin Creek MetroPark, Dayton, Ohio.

23F (13), cloudy, steady windy - pretty terrible day navigation wise. Had trouble with the map and some control locations. more details to come*

Running (Treadmill) 30:00 [2] 3.79 mi (7:55 / mi)
shoes: Asics Gel Landreth II

Manual, 2.5 incline, 7.6mph, 417c.

Strength 8:00 [2]

Ankles.

Stretching warm up/down 4:00 [1]

Red - Splits

Saturday Feb 10, 2007 #

Running long (Road) 1:13:19 [3] 10.05 mi (7:18 / mi)
slept:4.0 shoes: Asics Gel Landreth II

6F (-5) - 7:15a, very cold solo run around Glendale before the group. This is a 16-mi long run, just broken up into 2 parts. As I ran past Glenview Golf Course - site of the 1987 US Amateur Champs - a sign says "Golf Course Open..." Yeah, right! The whole thing is still covered with snow, so even if one braves the element, he'll have a mighty tough time finding a little white ball amidst a white field. Anyway...

I ran at a slightly faster pace than I'd like, with a fast finish added, so that I could complete 10 miles and get back to the group run in time.

Running long (Road) 46:19 [2] 5.5 mi (8:25 / mi)
shoes: Asics Gel Landreth II

The group run portion. About a 5 min. break after the solo run. Temps were probably a couple degrees warmer by now as the sun was out. Ran the same route as I did earlier (except SW loop), but in reverse.

Stretching 8:00 [1]

Strength 8:00 [2]

Ankles.

Friday Feb 9, 2007 #

Cycling (Stationary) 25:00 [2] 8.05 mi (19.3 mph)
weight:57.4kg

Level 10, Manual, 248c.
As a warm up for the strength session.

Strength 30:00 [3]

Candy has left and gone, so worked with Glen today. He seems to favor using more machines than free weights, but it's giving me quite a workout nonetheless.

Cycling (Stationary) 50:00 [2] 16.38 mi (19.7 mph)

Level 10, Manual, 491c.
A little more biking after the strength session. Caught the very beginning and end of the movie In Good Company.

Stretching warm up/down 3:00 [1]

Strength 8:00 [2]

Ankles.

Thursday Feb 8, 2007 #

Cycling hills (Stationary) 50:00 [2] 16.88 mi (20.3 mph)
weight:57.3kg

Level 11, Hills, 523c.
There're probably portions of the workout in zone 3, but I'm too lazy to separate them.

Running (Road) 22:12 [2] 2.75 mi (8:04 / mi)
shoes: Asics Gel Cumulus VII

16F (6) - JFT group run from the Spot. No track again due to the snow, so we did another hill workout around Rookwood. The sidewalks were all covered with snow still. This is the before and after portion.
14:13 out (plus 1 lap)
7:59 back

Running hills (Road) 22:20 [4] 3.59 mi (6:13 / mi)
shoes: Asics Gel Cumulus VII

5x the ~3/4mi hill loop around Rookwood, in counter-clockwise direction. I tried to run it continuously at tempo pace. No rest in-between.

4:24.15
4:39.97 (slowed down to talk to someone)
4:24.91
4:22.59
4:28.84

Just about the right amount. R Quad started to tighten up on the last one. It was cold, and my lungs could feel it, especially in the last two laps as I was tiring and sucking wind. Focused on arm angles and leg turnovers (on downhill). Tried to remind myself to belly breath. It worked fine until I got tired and needed more air, then I reverted back to using my lungs more. Strange.

Stretching warm up/down 5:00 [1]

A little after biking, and also after the run. Lower R calf is quite sore and tight. Can't remember if I hit something, or if this is a side effect from snow running.

Strength 13:00 [2]

Ankles and core.

Wednesday Feb 7, 2007 #

Running hills (Treadmill) 32:00 [2] 4.01 mi (7:59 / mi)
weight:57kg shoes: Asics Gel Landreth II

11 days and counting of below freezing temps. I think I'm getting pretty used to this weather by now. The roads are mostly cleared of snow today, but I stayed inside for the workout anyway.

Level 10, Hill, @7.6mph, 465c.

Worked on arm angles again. Should've worked on belly breathing as well, but I forgot.

C • so you guys didn't get the cra... 3

Running warm up/down (Treadmill) 3:00 [1] 0.2 mi (15:00 / mi)
shoes: Asics Gel Landreth II

Cool down portion at the end.

Cycling (Stationary) 50:00 [2] 18.3 mi (22.0 mph)

Level 7, Manual, 506c.
Easy spin after the run.

Stretching warm up/down 5:00 [1]

Afterwards to loosening up the calves, hamstring, and groin. The hamstrings were a bit tired from yesterday's run in the snow.

Strength (Free Weights) 22:00 [3]

Ankles, core, and some upper body.

Tuesday Feb 6, 2007 #

Strength (Snow removal) 1:00:00 [2]

Cincy's version of "White Death." Fought a losing battle with the rapidly falling snow. By the time I got one end of the driveway clear, the other end was already covered with another layer. There were about 7 inches in all that fell, but due to the extreme cold, the flakes were light, dry, and powdery, which made shuffling a bit easier.

Running (Mixed Snow/Road) 1:23:02 [3] 9.25 mi (8:59 / mi)
shoes: Icebug MR BUGrip

18F (10), overcast, light flurries - I made an attempt to get to the Spot for our scheduled group run. But with traffic at a stand-still everywhere, I opted to turn back home (after spending 20+ mins to go 1mi). So I put on my layers and spiked shoes, then ventured out in the neighborhood for a run in the snow.

Footing wasn't terrible, just had to work harder running on 6" of snow. I focused on my arm angles, strides, and leg kicks. It was a lot of fun, running in the snow. I even got to blaze some trails!

I wouldn't want to do this all the time, but it's nice to have the snow to accompany this frigid arctic blast. It's not as much fun, nor as pretty when it's just plain cold outside.

Stretching warm up/down 7:00 [1]

Post-run stretch

Strength 20:00 [2]

Ankles and core, plus some push-ups.
I also used the foam roller on the L-ITB (time not logged).

Monday Feb 5, 2007 #

Note
(rest day)

Scheduled rest day.

Sunday Feb 4, 2007 #

Running long (Mixed Trails/Terrain) 2:07:48 [3] ** 21.16 km (6:02 / km) +740m 5:08 / km
shoes: Icebug MR BUGrip

9F (-5), sunny, clear, windy - Morning long run on the trails at Mt. Airy. I ran with a map, up and down most of the big ridges (had to walk up a couple of steep sections). It was even colder than yesterday (windchill advisory), but I was prepared. The wind was only bad at a few spots on west-facing slopes. Footing was probably the harder element to deal with. The previously muddy trails have now been frozen solid, leaving a very hard rugged surface to run on. I turned my L ankle slightly once, but it's okay.

Saw 10 deers, 5 dogs (2 unleashed), a couple of woodpeckers, and an unknown critter (it was black w/ a tail and running away from me).

Cycling (Stationary) 1:00:00 [2] 21.21 mi (21.2 mph)

Level 7, Manual, 586c. on the recumbent while watching the end and then beginning of Grease. Recumbent bikes just make my butt hurt!

Stretching warm up/down 10:00 [1]

4' after running, 6' after biking.

Saturday Feb 3, 2007 #

Running (Road) 42:02 [3] 5.54 mi (7:35 / mi)
shoes: Asics Gel Cumulus VII

Early run with Smitty before the group run. Very cold this morning. I purposely did not check the thermometer's reading but know that temps were in the single digit F! At least the big winds hadn't arrive yet, so it wasn't too bad to be out.

Running (Road) 1:00:00 [2] 7.25 mi (8:17 / mi)
shoes: Asics Gel Cumulus VII

1/2 Pig training group run from the Spot. We covered portions of the 1/2 marathon route today. Still cold out, but at least the sun was beaming down on us. Saw a couple people ice skating on Mirror Lake. The whole thing has been frozen solid! If only I have a pair of skates...

Stretching warm up/down 6:00 [1]

Running (Paved trail) 6:00 [2] 0.75 mi (8:00 / mi)
shoes: Asics Gel Cumulus VII

Attended a running form clinic hosted by Bob Ronckers. Learned about posture, breathing, arm angles, strides, leg kicks, etc. Very informational. Bob videotaped us running from all different angles. He'll analyze our forms and then give us some feedbacks later.

This is the running portion of the clinic. Pace is an estimate.

Note

Things I need to work on:
1. breath w/ belly,
2. pick up forearms more to create ~90d angle,
3. posture and leg kick on downhill running,

Friday Feb 2, 2007 #

Strength 25:00 [3]
weight:57.5kg

Session with Candy. Mainly worked on core and arms.

Cycling (Stationary) 2:05:00 [2] 38.6 mi (18.5 mph)

After the strength session.
Level 10, Hills, 512c. for the first hour.
Level 10, Manual, 638c. for the next hour.
Then 5min cool down.

Thursday Feb 1, 2007 #

Running (Track) 23:18 [2] 4.8 km (4:51 / km)
shoes: Asics Gel Cumulus VII

30F, cloudy, calm - UC track was half covered with snow and several icy spots, but I didn't want to skip track workout 2 weeks in a roll, so I went and did a short session. Was planning to run 4x1600m, but L groin started to complain a little bit after 2, so decided to cut it off then instead of risking injury.

This is the warm up (6 laps), cool down (4 laps), and recovery (1 lap) inbetween.

Speed/Track tempo (1600s) 12:18 [4] 3.2 km (3:51 / km)
shoes: Asics Gel Cumulus VII

2x1600m (w/ 400m recovery):
6:09.42 (2:05)
6:08.84 (2:04)

Target was 6:10 so the pace was consistent. Perhaps I was running the recovery laps too fast as I was already tiring near the end of 2. The slicker footing may also have something to do with the perceived harder effort.

Stretching warm up/down 11:34 [1]

once each after warm up and cool down run.

Strength 4:00 [1]

Ankles, shins.

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