Training Log Archive: hkleafIn the 31 days ending Jan 31, 2006:
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Tuesday Jan 31, 2006 #
Running hills (Road) 50:00 [4] 6.0 mi (8:20 / mi)
(injured) shoes: Asics Gel Old
5 Hills in Hyde Park - took it easy on the flats and downhills, but really pushed it on the uphills. Joe, Ryan, and Laurie were there to provide the motivation and push.
Pain on right foot has subsided. However, lower half of shins still hurt.
Will check-in with Joe at the Spot tomorrow for a gait analysis.
* Joanne Nugent (Nutritionist) gave a talk before our run about nutritions for marathon runners. It was very informative, and good to hear about things I should put into my body.
Stretching warm up/down 10:00 [1]
Monday Jan 30, 2006 #
Basketball (Indoor pick up) 1:30:00 [3]
Sunday Jan 29, 2006 #
Note
(rest day)
Saturday Jan 28, 2006 #
Orienteering race (Club Meet - Billy Pig) 2:01:42 [5] ***** 12.9 km (9:26 / km)
spiked:17/20c shoes: Silva O' Spikes (Rubber)
Beautiful day! Sunny, clear, mid 50s.
Missed #8, got completely turned around going to #12 (lost major time), pour attack point from #13 to #14. Otherwise, very much mistake free for the day.
Stretching warm up/down 15:00 [1]
Orienteering (Controls pick up) 53:00 [2] ***
spiked:3/3c
Friday Jan 27, 2006 #
Soccer (Indoor League) 30:00 [5]
shoes: Addidas Soccer Cleats
Stretching warm up/down 10:00 [1]
Thursday Jan 26, 2006 #
Note
(rest day)
Wednesday Jan 25, 2006 #
Note
(rest day)
Tuesday Jan 24, 2006 #
Running (Road) 40:00 [3] 5.5 mi (7:16 / mi)
shoes: Asics Gel Old
Newport --> L&N Br. --> Pete Rose Way --> Tailor Southgate Br. --> 4th St. --> Clay Wade Bailey Br. --> 3rd St. --> Central Ave. --> Mehring Way --> Pete Rose Way --> L&N Br. --> Newport
Relax run 1st mile, fast next 3.5 miles (<7:00/mile), then slow/cool down last mile.
Cathy, Lauren, and Jesse were up front until I caught up with them on 3rd St.
Stretching warm up/down 20:00 [1]
Monday Jan 23, 2006 #
Basketball (Indoor pick up) 1:30:00 [3]
Sunday Jan 22, 2006 #
Note
(rest day)
Saturday Jan 21, 2006 #
Running (Road) 55:00 [3] 7.5 mi (7:20 / mi)
(injured) shoes: Asics Gel Old
Chilly temperature (30F) and very windy.
Newport --> Bellevue --> Dayton loop - course is mostly flat except for 1 hill, and the short climbs to the top of levee.
Ran up front with Lauren, John, and Jesse today. It was nice talking to Lauren - took my mind off running :)
Shin is still sore.
Stretching warm up/down 20:00 [1]
Friday Jan 20, 2006 #
Soccer (Indoor League) 30:00 [5]
(injured) shoes: Addidas Soccer Cleats
Stretching warm up/down 15:00 [1]
Thursday Jan 19, 2006 #
Note
(rest day)
Wednesday Jan 18, 2006 #
Note
(rest day)
Tuesday Jan 17, 2006 #
Running tempo (Road) 44:00 [3] 6.0 mi (7:20 / mi)
shoes: Asics Gel Old
Out-and-back route from Running Spot to Ridge Rd.
Matt Williams (Norwood Chiropractic) talked about the importance of stretching - learned new methods to stretch my hips.
Stretching warm up/down 20:00 [1]
Monday Jan 16, 2006 #
Cycling (Stationary) 40:00 [3] 14.4 mi (21.6 mph)
ahr:130 shoes: Asics Gel Speedstar
Running warm up/down (Treadmill) 15:00 [1] 1.0 mi (15:00 / mi)
shoes: Asics Gel Speedstar
Strength (Weights) 35:00 [3]
shoes: Asics Gel Speedstar
Stretching warm up/down 10:00 [1]
Sunday Jan 15, 2006 #
Note
(rest day)
Saturday Jan 14, 2006 #
Running (Road) 54:10 [3] 7.06 mi (7:40 / mi)
shoes: Asics Gel Old
Cool and windy condition, but dry.
Glendale NB Loop - started slow, then gradually built up speed.
Felt great! Shins are fine, but right foot still hurts after run.
Running warm up/down (Road) 9:00 [2] 1.0 mi (9:00 / mi)
Stretching warm up/down 26:00 [1]
Friday Jan 13, 2006 #
Soccer (Indoor League) 30:00 [5]
shoes: Addidas Soccer Cleats
Stretching warm up/down 15:00 [1]
Thursday Jan 12, 2006 #
X-Training (Elliptical) 45:00 [3] 3.5 mi (12:51 / mi)
max:165 shoes: Asics Gel Speedstar
Strength (Weights) 15:00 [4]
shoes: Asics Gel Speedstar
Stretching warm up/down 5:00 [1]
Wednesday Jan 11, 2006 #
Note
(rest day)
Tuesday Jan 10, 2006 #
Running hills (Road) 1:05:00 [4] 3.0 mi (21:40 / mi)
shoes: Asics Gel Old
Williams YMCA <--> Eden Park Lookout
Hill repeats behind Conservatory - 3 reps (short, medium, long) hill climb @ 7:30/mile. Slow jog in-between intervals.
Felt great during the run. However, tenderness on outside of right foot and inside of right shin detected post-run.
Stretching warm up/down 15:00 [1]
Monday Jan 9, 2006 #
Running (Treadmill) 45:00 [2] 4.5 mi (10:00 / mi)
shoes: Asics Gel Speedstar
Stretching warm up/down 10:00 [1]
Basketball (Indoor pickup) 45:00 [3]
Sunday Jan 8, 2006 #
Note
(rest day)
Saturday Jan 7, 2006 #
Running (Road) 45:00 [3] 6.2 mi (7:15 / mi)
shoes: Asics Gel Old
Running Spot --> Madison --> Victory Pkwy --> Eden Park Dr. --> Playhouse (turnaround and back)
Temperature a bit chilly, but a sunny and calm morning.
Stretching warm up/down 20:00 [1]
Orienteering race (Club Meet) 1:32:00 [4] **** 4.36 km (21:06 / km) +177m 17:32 / km
spiked:16/20c shoes: Silva O' Spikes (Rubber)
Green - tire out midway through the course, calves cramped up probably due to dehydration.
Missed #10, fount #11 to relocate. Then Went too far south going to #12 and ended up running in circles. Drifted west of #13, and very unsure attacking #17.
Orienteering (Controls pick up) 30:00 [2] ***
spiked:4/4c
Stretching warm up/down 8:00 [1]
Sunday Jan 1, 2006 #
Orienteering race (Club Meet) 53:36 [4] **** 5.4 km (9:56 / km)
spiked:10/12c shoes: Silva O' Spikes (Rubber)
Red - 5.4km - Medium Climb
Cold, ground is wet/saturated. Decent run today, with a few climbs mixed in. Mistakes from 5->6 (went too far south offline) and 8->9 (went up wrong reentrant).
Orienteering (Controls pick up) 1:06:00 [1] ***
spiked:8/8c
Stretching warm up/down 10:00 [1]