Training Log Archive: hkleafIn the 31 days ending Jul 31, 2006:
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Monday Jul 31, 2006 #
Cycling (Stationary) 1:11:00 [2] 25.62 mi (21.7 mph)
max:138 weight:56.7kg
Level 10, Hills.
Legs aren't feeling too bad today. Did most of the workout at 95-100rpm and the HR was still relatively low. With some extra stretching the hamstring soreness/tightness is gone. The soreness around the inner left thigh is still there, though it's now under control.
Legs aren't feeling too bad today. Did most of the workout at 95-100rpm and the HR was still relatively low. With some extra stretching the hamstring soreness/tightness is gone. The soreness around the inner left thigh is still there, though it's now under control.
Stretching warm up/down 10:00 [1]
Continue stretching of the hamstrings and groins.
Strength (Calisthenics) 10:00 [2]
Core.
Strength (Free Weights) 20:00 [3]
Upper body.
Sunday Jul 30, 2006 #
Cycling (Stationary) 1:00:00 [2] 21.6 mi (21.6 mph)
max:132 rhr:56 slept:8.0 weight:56.8kg
Level 10, Hills.
Took it a little easier than yesterday.
Took it a little easier than yesterday.
Cycling (Stationary) 28:00 [3] 10.08 mi (21.6 mph)
max:138
Level 10, Hills.
Pedaling in a higherr cadence this time. I can feel the tenderness in the groin/hamstring area from time to time, but it wasn't bothersome during the ride. It definitely is less stressful than running on them. I just hope cycling isn't putting extra strain on to make them worse.
Pedaling in a higherr cadence this time. I can feel the tenderness in the groin/hamstring area from time to time, but it wasn't bothersome during the ride. It definitely is less stressful than running on them. I just hope cycling isn't putting extra strain on to make them worse.
Stretching warm up/down 5:00 [1]
Note
(injured)
I've officially added on my groin injury. I guess what started as a very mild strain (after a track workout last month) has persisted and progressed to a moderate strain. It's not so severe that my running ability is impeded, but the dull pain and tenderness to the touch is becoming increasingly hard to ignore, even at a resting state.
I will proceed with the R.I.C.E. treatment and skip the track workout this week, with hope that the pain and inflammation will die down soon. In the mean time, perhaps some low intensity biking and swimming (maybe water running as well?) are low-impact enough for me to carry on and not lose too much conditioning?
I will proceed with the R.I.C.E. treatment and skip the track workout this week, with hope that the pain and inflammation will die down soon. In the mean time, perhaps some low intensity biking and swimming (maybe water running as well?) are low-impact enough for me to carry on and not lose too much conditioning?
Saturday Jul 29, 2006 #
Cycling (Stationary) 1:25:00 [3] 30.6 mi (21.6 mph)
max:148 slept:10.0
Level 10, Hills.
I rode it at a higher cadence (95-100rpm, occasionally reaching the low 100s) than usual (85rpm), which got my HR up to a more suitable level. I wonder which is a better training? 1)Bumping up the resistance and spinning at a lower cadence, or 2)A lower resistance but spinning at a higher cadence? Both would seem to produce similar HR. Is one more aerobic than the other?
I rode it at a higher cadence (95-100rpm, occasionally reaching the low 100s) than usual (85rpm), which got my HR up to a more suitable level. I wonder which is a better training? 1)Bumping up the resistance and spinning at a lower cadence, or 2)A lower resistance but spinning at a higher cadence? Both would seem to produce similar HR. Is one more aerobic than the other?
Cycling warm up/down (Stationary) 3:00 [1] 1.08 mi (21.6 mph)
Easy spinning at the end to cool down.
Stretching warm up/down 5:00 [1]
Hamstrings feel a little better after stretching, but they're still sore.
Friday Jul 28, 2006 #
Soccer (Indoor Game) 40:00 [3]
slept:10.0 shoes: Addidas Soccer Cleats
We had no subs today (until late in the second half) so I had to dial down the intensity a bit to conserve energy. Still though there were stretches of level 4 effort out there. The team actually played decent considering the circumstances, but we lost, 0-4 I think.
I again was beat up on the field. Seems I am wearing a "kick me" sign out there. Mostly, I think because I am sneaky quick out there, I get to the ball before they can kick it, and as such I suffer the kicking instead. Much of my lower right leg is bruised up :( May be I need to play smarter out there and choose my moments to go for balls, just so I can better preserve my body.
I again was beat up on the field. Seems I am wearing a "kick me" sign out there. Mostly, I think because I am sneaky quick out there, I get to the ball before they can kick it, and as such I suffer the kicking instead. Much of my lower right leg is bruised up :( May be I need to play smarter out there and choose my moments to go for balls, just so I can better preserve my body.
Stretching warm up/down 5:00 [1]
Thursday Jul 27, 2006 #
Running warm up/down (Track) 20:38 [2] 4.0 km (5:10 / km)
rhr:54 slept:3.5 shoes: Asics Gel Cumulus VII
Warm up and cool down run for track.
6 laps warm up - 12:06.31
4 laps cool down - 8:31.55
6 laps warm up - 12:06.31
4 laps cool down - 8:31.55
Speed/Track intervals (Ladder) 22:54 [5] 6.6 km (3:28 / km)
shoes: Asics Gel Cumulus VII
It's cooler and overcast for once, but still had to fight with the humidity. Another big group of 15+, with a few new faces. I ran the repeats with Dave, one of the newbies, in the fast group. We ran the workout mostly together, but I suspect he had a couple more gears left whereas I was running dangerously close to max effort.
Here's the full workout:
6 laps warm up, stretch, then a ladder workout of 4-6-8-6-4-6-8-6-4-6-8 hundreds with about half the time in recovery, and finish with 4 laps cool down. I missed the 10x100m strides before the ladder.
---------------------------------------------------------------------------
400s - 83.58, 80.16, 81.09
600s - 2:04.42, 2:01.55, 2:07.60, 2:05.57, 2:06.18
800s - 2:43.79, 2:49.99, 2:49.82
---------------------------------------------------------------------------
The left groin is still tender and the right hamstring is still tight, but they weren't really bothersome during the run. Nonetheless, I felt slow and sluggish out there. Maybe the longer repeats are getting to me since we've been doing shorter stuff (160s/200s/400s) in the last 6 weeks. My stamina drops off noticeably after the first 200m of each repeat, and my breathing is heavier than usual. I find it distracting when someone next to me is breathing hard and heavy, thus throwing off my own rthym. The 400 times are relatively consistent with the ones I posted 2 weeks ago, but I felt I had to work much harder for them tonight.
The distances are only increasing as some in the group prepares for a fall marathon, so we'll see how my legs adjust. More endurance work will be needed.
Here's the full workout:
6 laps warm up, stretch, then a ladder workout of 4-6-8-6-4-6-8-6-4-6-8 hundreds with about half the time in recovery, and finish with 4 laps cool down. I missed the 10x100m strides before the ladder.
---------------------------------------------------------------------------
400s - 83.58, 80.16, 81.09
600s - 2:04.42, 2:01.55, 2:07.60, 2:05.57, 2:06.18
800s - 2:43.79, 2:49.99, 2:49.82
---------------------------------------------------------------------------
The left groin is still tender and the right hamstring is still tight, but they weren't really bothersome during the run. Nonetheless, I felt slow and sluggish out there. Maybe the longer repeats are getting to me since we've been doing shorter stuff (160s/200s/400s) in the last 6 weeks. My stamina drops off noticeably after the first 200m of each repeat, and my breathing is heavier than usual. I find it distracting when someone next to me is breathing hard and heavy, thus throwing off my own rthym. The 400 times are relatively consistent with the ones I posted 2 weeks ago, but I felt I had to work much harder for them tonight.
The distances are only increasing as some in the group prepares for a fall marathon, so we'll see how my legs adjust. More endurance work will be needed.
Running warm up/down (Track Recovery) 19:28 [1] 1.65 km (11:48 / km)
shoes: Asics Gel Cumulus VII
Recovery period inbetween repeats. Distance is an estimate.
Stretching warm up/down 8:00 [1]
Post-run stretch.
Volleyball (Sand) 20:00 [1]
Some recreational sand volleyball with friends after the track workout. Incredibly the rain held off for us the whole night.
Wednesday Jul 26, 2006 #
Note
rhr:53 (rest day)
More yard work to be done. Weeds are overgrown everywhere! Hopefully this Round Up stuff works.
Anyway, I would've liked to go for a bike ride or late night run but had a family dinner to attend and then had to pick up Dad at the airport. It's probably not a bad idea to further rest my groin and now suddenly tight right hamstring. Am I falling apart?
Anyway, I would've liked to go for a bike ride or late night run but had a family dinner to attend and then had to pick up Dad at the airport. It's probably not a bad idea to further rest my groin and now suddenly tight right hamstring. Am I falling apart?
Tuesday Jul 25, 2006 #
Running (Road) 30:13 [2] 3.5 mi (8:38 / mi)
shoes: Asics Gel Cumulus VII
Had to do a bunch of house chores today, so only had time for a short late night run. Felt sluggish most of the way (too big a dinner perhaps?), and very slight discomfort can be felt in the left groin. I think I might have aggravated it on Sunday slipping on the trails/bridges at East Fork.
Stretching warm up/down 8:45 [1]
Post-run stretch, trying to loosen up the groin muscle. Will ice it now.
Strength (Calisthenics) 10:00 [2]
Core work.
Strength (Free Weights) 20:00 [3]
Upper body workout.
Monday Jul 24, 2006 #
Note
slept:7.5 (rest day)
Not feeling too bad in general, but thought it'd be wise to take a rest day after 2 consecutive long days and a high volume week.
Sunday Jul 23, 2006 #
Running warm up/down (Mixed Road/Grass) 18:50 [1] 2.79 km (6:45 / km) +38m 6:19 / km
shoes: Asics Gel Cumulus VII
10:20 warm up run around the Beach area before stretching
8:30 warm up run after stretching, including some strides.
8:30 warm up run after stretching, including some strides.
Running race (Trail) 36:33 [4] 5.0 mi (7:19 / mi) +148m 6:42 / mi
shoes: Asics Gel Cumulus VII
Another pleasant day! Temperature was pretty cool for the 9am start. Of course almost all of the trails are under shade so that helps a lot too.
This was my first trail race, so I didn't know what to expect. Bob Roncker, the organizer, used a hanicapped system to place the runners, so that theoretically everyone should finish around the same time. I started 53th out of 70 runners, in a group of 6 or so 25:20 after the first woman began (start was at the Beach). The pace was pretty quick right out of the gate. I tried but failed in jockeying for position going into the trail. So the first mile was me following a line of people. It was difficult to make a pass because the trail was fairly narrow. After that, I was able to slowly make my way towards the front, picking off runners one at a time.
The trails were in excellent condition, considering the amount of rainfall the area received just in the past week. Aside from a few muddy puddles, footing wasn't an issue at all.
I felt like I was running pretty hard, somewhere between a tempo pace and 100% pace. It was a nice feeling running on trails, with all the ups and downs and twists and turns, much more fun than road running. After 3+ miles, I knew that I'd passed a lot of people, but still wasn't sure about my place. One thing that's sure was by now I am having much longer stretches of running alone. Luckily I didn't make any wrong turns, as some people did and got lost a bit.
I ended up in 5th place, both in the order of finish and actual time. The woman who started first almost won it all! She was caught by two men about 200m from the finish. The fastest guy ran it in 30:58! Speaking of time, mine's a bit slower than I had expected. I thought I could at least crack 35, especially for how hard I felt I ran. But then they weren't really sure of the exact distance. It was announced as a hair under 5mi. but after tracing the route on my East Fork o-map I got about 5.5mi. So who knows which one is more accurate?
Anyhow, it's still an excellent finish time, considering my legs aren't yet recovered from yesterday's long run. I also got awarded a t-shirt with No.5 written on the sleeve! Pretty cool.
This was my first trail race, so I didn't know what to expect. Bob Roncker, the organizer, used a hanicapped system to place the runners, so that theoretically everyone should finish around the same time. I started 53th out of 70 runners, in a group of 6 or so 25:20 after the first woman began (start was at the Beach). The pace was pretty quick right out of the gate. I tried but failed in jockeying for position going into the trail. So the first mile was me following a line of people. It was difficult to make a pass because the trail was fairly narrow. After that, I was able to slowly make my way towards the front, picking off runners one at a time.
The trails were in excellent condition, considering the amount of rainfall the area received just in the past week. Aside from a few muddy puddles, footing wasn't an issue at all.
I felt like I was running pretty hard, somewhere between a tempo pace and 100% pace. It was a nice feeling running on trails, with all the ups and downs and twists and turns, much more fun than road running. After 3+ miles, I knew that I'd passed a lot of people, but still wasn't sure about my place. One thing that's sure was by now I am having much longer stretches of running alone. Luckily I didn't make any wrong turns, as some people did and got lost a bit.
I ended up in 5th place, both in the order of finish and actual time. The woman who started first almost won it all! She was caught by two men about 200m from the finish. The fastest guy ran it in 30:58! Speaking of time, mine's a bit slower than I had expected. I thought I could at least crack 35, especially for how hard I felt I ran. But then they weren't really sure of the exact distance. It was announced as a hair under 5mi. but after tracing the route on my East Fork o-map I got about 5.5mi. So who knows which one is more accurate?
Anyhow, it's still an excellent finish time, considering my legs aren't yet recovered from yesterday's long run. I also got awarded a t-shirt with No.5 written on the sleeve! Pretty cool.
Stretching warm up/down 8:30 [1]
Pre-race stretch.
Orienteering 1:45:46 [1] *** 5.89 km (17:57 / km) +85m 16:45 / km
spiked:7/9c shoes: Silva O' Spikes (Rubber)
Since I was already out at East Fork, I figured I'd get in some orienteering after the race. I brought the Flying Pig Middle Distance (Blue) map with me and did the first half of the course backwards - 8, 7, 9, 6, 5, 4, 3, 2, 1.
The original plan was to try to run it at a slow pace and focus on map contact. I had some troubles right off the bat going to 7 and then 9. Not having the white/orange flag to look for made it tougher to confirm my location. The thicker undergrowth and numerous spider webs also didn't help matters. I suppose mentally I wasn't quite prepared for this training either. The focus and concentration weren't up to par.
As it were, I probably ran by #7 a few times and not notice it. Then things went really wrong en-route to #9. I didn't pace-count and couldn't pick out the subtle reentrant amidst the thick undergrowth. The worst part was I didn't backtrack to relocate or find a different attackpoint, instead wandering around and ended up some 70m away SW of the control.
At this point I was quite dejected and decided to just walk the rest and work on avoiding any mistakes. I went back to #8 via the trail to start over, then picked my route to #9 and nailed it! After that, it was pretty smooth sailing until #1. I used a compass bearing to get to where I thought the control was, except I couldn't find any ruined earth walls nor ruined fences. I spent some extra time exploring the area, verifying various map features, and concluded that my original bearing was correct.
This training didn't really turn out like I wanted, but at least I got some time in the woods. It may take a few more of these trainings before I am comfortable orienteering w/o streamer or flags. At least I know my navigation is fine in ultra-slow speed :)
The original plan was to try to run it at a slow pace and focus on map contact. I had some troubles right off the bat going to 7 and then 9. Not having the white/orange flag to look for made it tougher to confirm my location. The thicker undergrowth and numerous spider webs also didn't help matters. I suppose mentally I wasn't quite prepared for this training either. The focus and concentration weren't up to par.
As it were, I probably ran by #7 a few times and not notice it. Then things went really wrong en-route to #9. I didn't pace-count and couldn't pick out the subtle reentrant amidst the thick undergrowth. The worst part was I didn't backtrack to relocate or find a different attackpoint, instead wandering around and ended up some 70m away SW of the control.
At this point I was quite dejected and decided to just walk the rest and work on avoiding any mistakes. I went back to #8 via the trail to start over, then picked my route to #9 and nailed it! After that, it was pretty smooth sailing until #1. I used a compass bearing to get to where I thought the control was, except I couldn't find any ruined earth walls nor ruined fences. I spent some extra time exploring the area, verifying various map features, and concluded that my original bearing was correct.
This training didn't really turn out like I wanted, but at least I got some time in the woods. It may take a few more of these trainings before I am comfortable orienteering w/o streamer or flags. At least I know my navigation is fine in ultra-slow speed :)
Running (Trail) 29:19 [2] 2.74 mi (10:42 / mi) +97m 9:38 / mi
shoes: Asics Gel Cumulus VII
19:00 running from car to Start.
10:19 running from Finish to car.
10:19 running from Finish to car.
Saturday Jul 22, 2006 #
Orienteering (Club Meet) 1:28:09 [3] ** 12.97 km (6:48 / km)
spiked:26/30c shoes: Asics Gel Landreth II
OLOU Urban-O, Louisville, Kentucky.
Very pleasant day to be outside today! Glad the storms have all passed and left us slightly cooler temperatures. This was a mass start score-o event (3hr limit). I got to the start at Waterfront Park just in time. There's a decent sized group (maybe 25?) participating in the event. We each received a simplified O' map of downtown (only roads and buildings are shown) along with a clue sheet. In lieu of actual control bags, we're suppose to look for the feature described on the clue sheet, and answer a question pertaining to that feature. I thought this was a fun way to do the controls because while one orienteers he can also learn something about the city.
I hit all 30 controls in one big loop - 17, 15, 16, 18, 19, 20, 39, 29, 22, 23, 24, 21, 37, 38, 36, 35, 34, 33, 32, 31, 28, 30, 27, 26, 25, 13, 11, 10, 12, 14. However, I messed up my routes in the beginning (because I was looking for a bathroom) and added on some extra distances that probably cost me first place. Also wasted some time at #16 (found a bathroom there) looking for the correct feature, a piece of artwork. I got the wrong piece anyhow! I ended up being the third or fourth across the finish line, 5 minutes behind the leaders. Official results aren't posted yet so I don't know exactly how I fare.
Here is my route. The climb was negligible today. There were some stairs, and a very gentle slope up from the river to about 2 blocks in.
Very pleasant day to be outside today! Glad the storms have all passed and left us slightly cooler temperatures. This was a mass start score-o event (3hr limit). I got to the start at Waterfront Park just in time. There's a decent sized group (maybe 25?) participating in the event. We each received a simplified O' map of downtown (only roads and buildings are shown) along with a clue sheet. In lieu of actual control bags, we're suppose to look for the feature described on the clue sheet, and answer a question pertaining to that feature. I thought this was a fun way to do the controls because while one orienteers he can also learn something about the city.
I hit all 30 controls in one big loop - 17, 15, 16, 18, 19, 20, 39, 29, 22, 23, 24, 21, 37, 38, 36, 35, 34, 33, 32, 31, 28, 30, 27, 26, 25, 13, 11, 10, 12, 14. However, I messed up my routes in the beginning (because I was looking for a bathroom) and added on some extra distances that probably cost me first place. Also wasted some time at #16 (found a bathroom there) looking for the correct feature, a piece of artwork. I got the wrong piece anyhow! I ended up being the third or fourth across the finish line, 5 minutes behind the leaders. Official results aren't posted yet so I don't know exactly how I fare.
Here is my route. The climb was negligible today. There were some stairs, and a very gentle slope up from the river to about 2 blocks in.
Running warm up/down (Road) 27:34 [2] 4.67 km (5:54 / km)
shoes: Asics Gel Landreth II
Cool down run around Waterfront Park. This is a beautiful park, with lots of interactive/user friendly features. The Water Feature and the Adventure Playground I like the most. Phase III of the project is still underway. Once that is completed, I think the park could make for a very fun sprint event.
Stretching warm up/down 14:00 [1]
Post run stretch.
Friday Jul 21, 2006 #
Soccer (Indoor Game) 23:00 [4]
rhr:53 slept:8.0 shoes: Addidas Soccer Cleats
Our team played a great game tonight, winning 6-1 against one of the undefeated teams in the league! We had a great rotation working, and everyone seemed to be playing hard all game. We were controling the ball even when they played with a man advantage.
Because of the rest yesterday, my legs felt very fresh and I was able to fly around the field. It appears the bruise and swelling on the right knee is mostly gone, but there's still some tenderness post-game in the left groin. I also acquired a new bruise (surprise!) by running into the biggest guy on the other team. Guess I'll need to push forth a more conscious effort into avoiding collisions, especially with the big guys. The area around the front right upper shinbone is pretty swollen right now. We'll see if there'll be any problems running with it tomorrow.
Because of the rest yesterday, my legs felt very fresh and I was able to fly around the field. It appears the bruise and swelling on the right knee is mostly gone, but there's still some tenderness post-game in the left groin. I also acquired a new bruise (surprise!) by running into the biggest guy on the other team. Guess I'll need to push forth a more conscious effort into avoiding collisions, especially with the big guys. The area around the front right upper shinbone is pretty swollen right now. We'll see if there'll be any problems running with it tomorrow.
Stretching warm up/down 10:00 [1]
Before and after the game.
Thursday Jul 20, 2006 #
Volleyball (Sand) 30:00 [1]
rhr:53
A pseudo rest day. Body was just feeling tired in general. A direct effect of 8 straight days of training maybe? So I took it easy and skipped the track workout. This gave me a chance to go play sand volleyball with some friends. Time recorded is a fraction (.25) of actual time spent.
Although I'm feeling a bit guilty about missing the speedwork, my body just isn't quite acclimated to training everyday yet. Maybe I can work my way there eventually.
Although I'm feeling a bit guilty about missing the speedwork, my body just isn't quite acclimated to training everyday yet. Maybe I can work my way there eventually.
Wednesday Jul 19, 2006 #
X-Training (Elliptical) 6:45 [3] 0.54 mi (12:30 / mi)
rhr:53 slept:8.0 weight:56.4kg
Level 8, Reverse X-train.
Would've gone much longer except the machine was making weird jerking noises when I got it to a higher rpm, especially backpedaling. So I hopped off before it caused me any serious bodily injury.
Would've gone much longer except the machine was making weird jerking noises when I got it to a higher rpm, especially backpedaling. So I hopped off before it caused me any serious bodily injury.
Cycling (Stationary) 1:00:00 [2] 21.6 mi (21.6 mph)
max:141
Level 12, Sports training.
Going to the gym wasn't in the original plan. I had wanted to do a bit of trail running at the Ft. Wright Nature Center in the early evening. As luck would have it, I ran into the most concentrated and powerful storm cell (the same one that delayed the Reds-Mets game for 2.25 hrs)! Normally I wouldn't mind getting a little wet and muddy, but not in a torrential downpour, and especially not under constant thunder and lightning.
So reluctantly, I rode the bike. Noticed a few new settings on there, so I tried out the one called "Sports Training." It's essentially a much more gentle version of a "Hill" workout, so I had to bump up the resistance to 12 just to achieve the desired HR.
Going to the gym wasn't in the original plan. I had wanted to do a bit of trail running at the Ft. Wright Nature Center in the early evening. As luck would have it, I ran into the most concentrated and powerful storm cell (the same one that delayed the Reds-Mets game for 2.25 hrs)! Normally I wouldn't mind getting a little wet and muddy, but not in a torrential downpour, and especially not under constant thunder and lightning.
So reluctantly, I rode the bike. Noticed a few new settings on there, so I tried out the one called "Sports Training." It's essentially a much more gentle version of a "Hill" workout, so I had to bump up the resistance to 12 just to achieve the desired HR.
Strength (Weights) 3:00 [3]
3x20 hip adduction. Trying to strengthen the groin muscles a bit. I haven't felt tenderness in the left groin the past several days, but I also haven't done any strenous exercises.
Tuesday Jul 18, 2006 #
Cycling (Stationary) 35:00 [3] 12.6 mi (21.6 mph)
max:157 rhr:53 slept:5.0 weight:56.9kg
Level 10, Manual.
Just trying to stay out of the heat, and also to save my legs a little for the weekend.
Just trying to stay out of the heat, and also to save my legs a little for the weekend.
Strength (Calisthenics) 12:00 [2]
Abs.
Monday Jul 17, 2006 #
Cycling (Stationary) 1:00:00 [2] 21.6 mi (21.6 mph)
max:137 slept:7.0 weight:56.5kg
Level 10, Hills.
Strength (Weights) 16:15 [3]
Upper body, back.
Sunday Jul 16, 2006 #
Running (Road) 56:10 [2] 7.0 mi (8:01 / mi)
shoes: Asics Gel Landreth II
The original plan was to do some trail running and orienteering out at East Fork, but I slept in today and then had to get some yard work done in the afternoon.
So instead I had an easy late evening run. ~77F and 71% humidity, so it's actually not too bad out. Did 6x small loop in the neighborhood. Started out slow with a full stomach of fluid sloshing around, then gradually picked up the pace after the first lap as the legs got warmed up.
Splits: 10:11, 9:37, 9:06, 9:09, 9:01, 9:06
So instead I had an easy late evening run. ~77F and 71% humidity, so it's actually not too bad out. Did 6x small loop in the neighborhood. Started out slow with a full stomach of fluid sloshing around, then gradually picked up the pace after the first lap as the legs got warmed up.
Splits: 10:11, 9:37, 9:06, 9:09, 9:01, 9:06
Running warm up/down (Road) 6:12 [1] 0.49 mi (12:39 / mi)
shoes: Asics Gel Landreth II
Cool down jog.
Stretching warm up/down 8:54 [1]
Post run stretch. Left groin is a bit tight/tender again. It seems to be developing into a naggin injury. I'll have to ice it down and keep an eye on it in the next week or two.
Saturday Jul 15, 2006 #
Cycling (Trail) 36:15 [1] 4.6 mi (7.6 mph)
Afternoon bike ride with mom at Boone County Central Park. It was her first time out on a bike in a long while, so we took it real easy.
Cycling (Trail) 9:00 [3] 2.4 mi (16.0 mph)
Did 2 extra loops at a moderate pace while mom was taking a little break.
Note
When I woke up in the morning, my legs were begging for a day off while my mind was rearing for some exercise on a hot humid day. I must've run much harder than I realized at soccer last night. So I made a compromise, sort of, and did some real light work out. Legs felt just fine afterwards.
Friday Jul 14, 2006 #
Soccer (Indoor Game) 27:00 [4]
shoes: Addidas Soccer Cleats
Well, as usual I continue to wear the target, attracting balls to my face, head, and other body parts. Also bumped knees with a girl, pretty much on the same spot that's still bruised.
Played alright tonight. Wasn't able to do much really besides assisting on a goal. The team as a whole though played well. We won 4-3.
Played alright tonight. Wasn't able to do much really besides assisting on a goal. The team as a whole though played well. We won 4-3.
Stretching warm up/down 6:00 [1]
Thursday Jul 13, 2006 #
Running warm up/down (Track) 15:42 [2] 3.2 km (4:54 / km)
shoes: Asics Gel Cumulus VII
4 laps warm up - 8:02.21
4 laps cool down - 7:39.90
4 laps cool down - 7:39.90
Speed/Track intervals 14:14 [5] 4.28 km (3:20 / km)
shoes: Asics Gel Cumulus VII
85F and mighty humid (probably +90% again). The low late afternoon sun was out in full force for all but about 3 minutes. It's so much more draining running under such conditions, I hope there's at least some extra benefits to the training.
Another big group (~15) showed up, but the faster people weren't there so I ended up doing the repeats by myself.
Here's the full workout:
4 laps warm up, stretch, 10x100m strides, 5x200m w/ 50m rest (tempo-build), recovery lap, 8x100m strides, 5x400m w/ 100m rest (tempo), recovery lap, 8x100m strides, 8x160m w/ 40m rest (3 tempo, 1 build), recovery lap, 10x100m strides, 4 laps cool down.
---------------------------------------------------------------------------
200s - 40.71, 35.44, 41.02, 36.36, 39.67 (target was 40.27 for tempo)
400s - 82.89, 82.12, 83.19, 81.52, 78.32 (was targeting 85, but the pace of 82-83 felt good. The last one was way too fast. Would like to work up to 80s eventually.)
160s - 33.03, 32.60, 32.67, 28.42, 33.40, 32.57, 31.30, 28.52 (target was 32.22 for tempo)
---------------------------------------------------------------------------
I was more out of breath towards the end of each set tonight than normal. The short rests just weren't enough to get my breathing and heart rate down. I'm guessing it's a combination of my running harder and the weather. At least the times suggested I wasn't tire enough to fizzle out at the end of each set.
Overall pretty satisfied with the workout. The legs are feeling good, and my speed is back! :) That 78 is probably the fastest I've run a 400m in a long while.
Another big group (~15) showed up, but the faster people weren't there so I ended up doing the repeats by myself.
Here's the full workout:
4 laps warm up, stretch, 10x100m strides, 5x200m w/ 50m rest (tempo-build), recovery lap, 8x100m strides, 5x400m w/ 100m rest (tempo), recovery lap, 8x100m strides, 8x160m w/ 40m rest (3 tempo, 1 build), recovery lap, 10x100m strides, 4 laps cool down.
---------------------------------------------------------------------------
200s - 40.71, 35.44, 41.02, 36.36, 39.67 (target was 40.27 for tempo)
400s - 82.89, 82.12, 83.19, 81.52, 78.32 (was targeting 85, but the pace of 82-83 felt good. The last one was way too fast. Would like to work up to 80s eventually.)
160s - 33.03, 32.60, 32.67, 28.42, 33.40, 32.57, 31.30, 28.52 (target was 32.22 for tempo)
---------------------------------------------------------------------------
I was more out of breath towards the end of each set tonight than normal. The short rests just weren't enough to get my breathing and heart rate down. I'm guessing it's a combination of my running harder and the weather. At least the times suggested I wasn't tire enough to fizzle out at the end of each set.
Overall pretty satisfied with the workout. The legs are feeling good, and my speed is back! :) That 78 is probably the fastest I've run a 400m in a long while.
Speed/Track intervals (Strides) 21:47 [4] 4.32 km (5:03 / km)
shoes: Asics Gel Cumulus VII
A total of 36x100m strides, in 4 sets.
5:58.66, 5:01.32, 4:44.76, 6:02.25
Times included ~20m of recovery per 100m
5:58.66, 5:01.32, 4:44.76, 6:02.25
Times included ~20m of recovery per 100m
Running (Track) 18:06 [1] 2.12 km (8:32 / km)
shoes: Asics Gel Cumulus VII
Recovery runs.
2:28.09, 2:50.23, 2:57.73
2:28.09, 2:50.23, 2:57.73
Stretching warm up/down 10:32 [1]
Warm up - 5:30.44
Cool down - 5:01.58
Cool down - 5:01.58
Strength (Weights) 30:00 [3]
Focused on legs and core.
Wednesday Jul 12, 2006 #
Cycling (Stationary) 51:15 [3] 18.46 mi (21.6 mph)
max:163 weight:57.6kg
Level 10, Manual.
Sweated a ton for some reason. Hopefully it's the 90+% humidity.
Took the Mitchell Memorial Forest map with me to read some of the time.
Sweated a ton for some reason. Hopefully it's the 90+% humidity.
Took the Mitchell Memorial Forest map with me to read some of the time.
Strength (Free Weights) 25:00 [2]
A little bit of everything.
Monday Jul 10, 2006 #
Running (Road) 51:13 [3] 6.25 mi (8:12 / mi)
shoes: Asics Gel Landreth II
Late evening run. ~75F but it was really muggy. I did 3x Figure 8 Loop in the neighborhood. Started out in a level 2 effort (easy pace), and gradually picked up the pace in the second and third loop once I got warmed up. Felt like a 2.5 but since I ran most of the 9 inclines with an extra effort, I'm logging it as a 3.
Splits per loop: 17:51, 17:04, 16:17.
Splits per loop: 17:51, 17:04, 16:17.
Running warm up/down (Road) 7:32 [1] 0.49 mi (15:22 / mi)
shoes: Asics Gel Landreth II
Post-run warm down .
Stretching warm up/down 8:54 [1]
Left groin and both calves felt a little tight post-run, but nothing serious to be alarmed.
Sunday Jul 9, 2006 #
Cycling (Stationary) 40:00 [2] 14.4 mi (21.6 mph)
max:135 weight:56.7kg
35:00 - Level 10, Hills.
5:00 - Level 10.
5:00 - Level 10.
Strength (Free Weights) 25:00 [2]
Abs, upper body.
Saturday Jul 8, 2006 #
Note
ICO Holliday Park Meet
Low 80s, sunny, and clear. Super nice day to be outside. Made the trek to Indianapolis for some orienteering and sight-seeing afterwards. We walked around Downtown Indy for a couple hours. The area near Monument Circle and west of it with all the hotels, museums, and parks is very nice. It's also a very lively downtown for the Saturday afternoon.
Low 80s, sunny, and clear. Super nice day to be outside. Made the trek to Indianapolis for some orienteering and sight-seeing afterwards. We walked around Downtown Indy for a couple hours. The area near Monument Circle and west of it with all the hotels, museums, and parks is very nice. It's also a very lively downtown for the Saturday afternoon.
Running warm up/down (Mixed Road/Grass) 5:03 [1] 0.9 km (5:37 / km)
shoes: Silva O' Spikes (Rubber)
Warm up run in the parking lot area. Didn't need much as it was pretty warm already.
Stretching warm up/down 5:15 [1]
Orienteering race (Club Meet) 46:45 [3] *** 5.82 km (8:02 / km) +130m 7:14 / km
spiked:7/10c shoes: Silva O' Spikes (Rubber)
ICO Meet - Holliday Park, Indianapolis, Indiana.
I did the Delta Challenge, which essentially was a longer yellow because we had to stick to the trails. The uniqueness was that no course was printed on the map. We're given clues only to the next control in a puzzle piece. We then find and mark it on the map, run to the control, and get the next puzzle.
The reason they used this format was because Holliday Park is rather small (for an advanced O' course). This way they can use the same trail system multiple times through the course. It was quite fun, not the intense map-reading exercise I was hoping for but still very enjoyable. The reason I didn't run the course cleanly was because of the map scale. It's a 1:4000 map, which I had trouble translating on the run and ended up overshooting a couple of controls. Also, some of the trail mapping was confusing to me. There were some extra trails/dry paths near the swampy area that weren't map.
I did the Delta Challenge, which essentially was a longer yellow because we had to stick to the trails. The uniqueness was that no course was printed on the map. We're given clues only to the next control in a puzzle piece. We then find and mark it on the map, run to the control, and get the next puzzle.
The reason they used this format was because Holliday Park is rather small (for an advanced O' course). This way they can use the same trail system multiple times through the course. It was quite fun, not the intense map-reading exercise I was hoping for but still very enjoyable. The reason I didn't run the course cleanly was because of the map scale. It's a 1:4000 map, which I had trouble translating on the run and ended up overshooting a couple of controls. Also, some of the trail mapping was confusing to me. There were some extra trails/dry paths near the swampy area that weren't map.
Friday Jul 7, 2006 #
Soccer (Indoor Game) 22:00 [5]
shoes: Addidas Soccer Cleats
Scored a goal tonight, although we lost the game 2-3. Should've won it if not for a couple of defensive mistakes. They said I was flying around more than usual, but I didn't feel any more tired. Maybe I just had a good night.
Stretching warm up/down 5:00 [1]
Note
The bruise on the right knee is still there, and it's painful even to the touch, but it doesn't seem to have any adverse effect on my running. I just hope I don't bump into any rocks or trees orienteering tomorrow!
Thursday Jul 6, 2006 #
Running warm up/down (Track) 16:26 [2] 3.2 km (5:08 / km)
shoes: Asics Gel Cumulus VII
2x4 laps warm up with stretching inbetween.
8:19.75, 8:05.54
8:19.75, 8:05.54
Speed/Track intervals 12:51 [5] 3.72 km (3:27 / km)
shoes: Asics Gel Cumulus VII
~80F, sunny, and clear. Nice day to run with the lower humidity :) The sun was bright though. Had a pretty big group today, probably the result of Joe's threat to start taking people off the email list!
Anyway, here's the full workout:
4 laps, stretch, then 4 more laps warm up.
10x100m strides
12x160m w/ 40m rest (tempo-build)
1 lap jog
8x100m strides
6x300m w/ 64m rest (tempo-build)
1 lap jog
8x100m strides
5x200m w/ 50m rest (tempo-tempo-build)
1 lap jog
10x100m strides
----------------------------------------------------------------------
160s - 35.05, 31.78, 34.87, 30.93, 34.93, 30.60, 33.93, 29.96, 34.86, 29.80, 35.87, 29.87
300s - 65.58, 66.98, 67.20, 59.93, 63.57, 55.01
----------------------------------------------------------------------
I skipped the last set of 200s because I needed to leave for a soccer game, plus I wanted to save my legs a bit.
Speaking of legs, they're feeling alright. Calves are a little tight from the weekend and Tuesday's run. The left groin pain is still lingering, but has subsided considerably (maybe to <1 now).
Anyway, here's the full workout:
4 laps, stretch, then 4 more laps warm up.
10x100m strides
12x160m w/ 40m rest (tempo-build)
1 lap jog
8x100m strides
6x300m w/ 64m rest (tempo-build)
1 lap jog
8x100m strides
5x200m w/ 50m rest (tempo-tempo-build)
1 lap jog
10x100m strides
----------------------------------------------------------------------
160s - 35.05, 31.78, 34.87, 30.93, 34.93, 30.60, 33.93, 29.96, 34.86, 29.80, 35.87, 29.87
300s - 65.58, 66.98, 67.20, 59.93, 63.57, 55.01
----------------------------------------------------------------------
I skipped the last set of 200s because I needed to leave for a soccer game, plus I wanted to save my legs a bit.
Speaking of legs, they're feeling alright. Calves are a little tight from the weekend and Tuesday's run. The left groin pain is still lingering, but has subsided considerably (maybe to <1 now).
Speed/Track intervals (Strides) 15:36 [4] 2.6 km (6:00 / km)
shoes: Asics Gel Cumulus VII
A total of 26x100m strides in 3 sets. (recovery time included)
5:59.04, 4:49.47, 4:47.17
5:59.04, 4:49.47, 4:47.17
Running (Track) 4:30 [1] 0.8 km (5:37 / km)
shoes: Asics Gel Cumulus VII
2 Total laps of recovery jog.
2:15.02, 2:14.77
2:15.02, 2:14.77
Stretching warm up/down 8:34 [1]
Warm up stretch - 4:24.40
Cool down stretch - 4:09.46
Cool down stretch - 4:09.46
Soccer (Indoor Game) 22:30 [4]
shoes: Addidas Soccer Cleats
Indoor game at Town and Country subbing for Melanie's team since one of her regular guys isn't available. The field here at T&C is much larger than the one over at SOAS (my Friday league), which is a nice change of pace. Really, it's just more space for me to run wild and create some offense by passing into space.
The nice bonus is that this team is actually good. The girls can all play well. Oh, and we won 4-2!!! The only downer is me getting banged up a bit (yes, by a girl again!). We bumped knees a couple times, and I get thrown backwards every time there's a collision for a 50/50 ball. :( The knee is slightly swollen and sore right now. We'll see how it feels when I wake up in the morning.
The nice bonus is that this team is actually good. The girls can all play well. Oh, and we won 4-2!!! The only downer is me getting banged up a bit (yes, by a girl again!). We bumped knees a couple times, and I get thrown backwards every time there's a collision for a 50/50 ball. :( The knee is slightly swollen and sore right now. We'll see how it feels when I wake up in the morning.
Running (Track) 10:10 [1] 1.26 km (8:04 / km)
shoes: Asics Gel Cumulus VII
Recovery jog/walk
Wednesday Jul 5, 2006 #
Cycling hills (Stationary) 50:00 [2] 18.0 mi (21.6 mph)
max:127 weight:57kg
Level 9, Hills.
Tuesday Jul 4, 2006 #
Running (Mixed Road/Grass) 1:04:03 [2] 7.13 mi (8:59 / mi)
shoes: Asics Gel Cumulus VII
An easy evening run. Did the figure-8 loop in the neighborhood plus out and back to Killarney. Light drizzle most of the way after the storm passed, but it didn't help cool down the temp much. The air was just saturated.
This was probably the longest run on the road since the Pig, so I just went at a comfortable pace. It was mostly pavement and sidewalks, with a little bit of grass. Only pushed the pace on the uphills to get more out of the run. Felt pretty good all the way.
This was probably the longest run on the road since the Pig, so I just went at a comfortable pace. It was mostly pavement and sidewalks, with a little bit of grass. Only pushed the pace on the uphills to get more out of the run. Felt pretty good all the way.
Running warm up/down (Mixed Road/Grass) 11:44 [1] 1.16 mi (10:07 / mi)
shoes: Asics Gel Cumulus VII
Cool down run.
Stretching warm up/down 10:00 [1]
Post-run stretch
Strength (Free Weights) 25:00 [2]
A little bit of everything.
Sunday Jul 2, 2006 #
Note
(rest day)
Legs actually felt pretty good today, considering how tired I felt yesterday. But after 3 straight days of level 5 intensity workouts I figure rest is in order.
Saturday Jul 1, 2006 #
Note
Hyde Park Blast
Low to mid 80s, sunny. It's a fine day to be out and about, except for racing! With the sun beaming down relantlessly it actually felt quite warm. I was drenched at the finish.
A big crowd was on hand, so the atmosphere was amazing. I didn't have any preconceived idea or expectation coming into the race. The plan was to treat it more or less as a training run. After two consecutive days of speed work and with very little recovery last night, my legs were shot before the gun even sounded.
Once I got going though, they actually didn't feel too bad. The course goes up and down and up and down through Hyde Park, which isn't the most ideal for me. I don't enjoy downhill running much at all. Still, I achieved the goal of keeping an even pace throughout the race.
The splits were 6:15, 6:26, 6:12, and 6:27 for each mile. A decent effort for the first serious road run after the marathon. Now we'll see how the legs recover in the next few days.
Low to mid 80s, sunny. It's a fine day to be out and about, except for racing! With the sun beaming down relantlessly it actually felt quite warm. I was drenched at the finish.
A big crowd was on hand, so the atmosphere was amazing. I didn't have any preconceived idea or expectation coming into the race. The plan was to treat it more or less as a training run. After two consecutive days of speed work and with very little recovery last night, my legs were shot before the gun even sounded.
Once I got going though, they actually didn't feel too bad. The course goes up and down and up and down through Hyde Park, which isn't the most ideal for me. I don't enjoy downhill running much at all. Still, I achieved the goal of keeping an even pace throughout the race.
The splits were 6:15, 6:26, 6:12, and 6:27 for each mile. A decent effort for the first serious road run after the marathon. Now we'll see how the legs recover in the next few days.
Running race (Road) 25:20 [5] 4.0 mi (6:20 / mi)
shoes: Asics Gel Landreth II
Running warm up/down 10:58 [1] 0.89 mi (12:19 / mi)
shoes: Asics Gel Landreth II
Warm up run around Ault Park circle.
Stretching warm up/down 11:12 [1]
Pre-race stretch. Shins were quite sore during warm up, but the adrenaline rush took care of it once the race started.
Note
After a little bit of rest at home in the afternoon, I went back to Hyde Park Square for the "Block Party" and to watch the Criterium bike races. It was my first experience watching a live bike race. Pretty neat. Amazing how fast those guys can go on a bike. The driver in the little Scion lead car had to keep pressure on the gas to keep up.