Training Log Archive: hkleafIn the 31 days ending Oct 31, 2006:
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Tuesday Oct 31, 2006 #
Running (Road) 43:45 [2] 6.0 mi (7:18 / mi) +95m 6:57 / mi
shoes: Asics Gel Cumulus VII
55F, cloudy - Slept a lot last night, so feeling better today. Ran with the group on Halloween night, just out-and-back at an easy pace. Lots of kids out and about in Hyde Park trick-or-treating.
Stretching warm up/down 8:00 [1]
Post-run stretch.
Monday Oct 30, 2006 #
Note
(sick) (rest day)
Feeling pretty crappy today - sore throat and slight headache - so no training. Hope it'll be better tomorrow.
Sunday Oct 29, 2006 #
Running (Trail) 1:04:28 [3] ** 8.0 mi (8:03 / mi)
shoes: Icebug MR BUGrip
Forgot to turn back my clock before bed last night, so woke up thinking I had overslept and missed my morning run with the trail group. Decided then I should do one on my own later. That extra hour of sleep was nice, and much needed.
After spending time with the family on a beautiful Autumn day, I went out for a late afternoon run at Big Bone. Ran the looping trail around the lake. Very quiet. Hardly anybody out. Did scattered 11 deers, 1 rabbit, and countless squirrels though. The cows grazing on the adjacent pasture were unfazed. Many of them gave me a good stare down, presumably for interrupting their supper.
Footing wasn't great in various spots (still wet and muddy). The trail along west side of lake is worse, probably due to heavier use by campers. So I spent more time looking at the ground than at my map. Managed to squeeze in 4 laps (18:34, 15:43, 15:17, 14:54) before it became too dark to see in the woods......
After spending time with the family on a beautiful Autumn day, I went out for a late afternoon run at Big Bone. Ran the looping trail around the lake. Very quiet. Hardly anybody out. Did scattered 11 deers, 1 rabbit, and countless squirrels though. The cows grazing on the adjacent pasture were unfazed. Many of them gave me a good stare down, presumably for interrupting their supper.
Footing wasn't great in various spots (still wet and muddy). The trail along west side of lake is worse, probably due to heavier use by campers. So I spent more time looking at the ground than at my map. Managed to squeeze in 4 laps (18:34, 15:43, 15:17, 14:54) before it became too dark to see in the woods......
Running warm up/down (Mixed Road/Grass) 15:35 [2] 1.94 mi (8:02 / mi)
shoes: Asics Gel Landreth II
......then went back to the car and ran 2 laps mostly along park roads until darkness fell. More deers out searching for food.
Stretching warm up/down 6:00 [1]
Post-run stretch by the car.
Saturday Oct 28, 2006 #
Event: 2006 Lewis & Clark Cup
Hiking 2:30:00 [1] ** 6.0 mi (25:00 / mi)
No OLOU rogaine for me, but I ended up spending a ton of time in the woods anyway.
Got up early to join Dick Arnett and Matthew Robbins (cedarcreek) for a mapping session with Vladimir Z. at Middle Creek. It took us a while to get ready so V started without us. The plan was for us to find and join him in the woods later. You'd think it's not hard to locate someone wearing a bright orange vest in semi-open forest. Boy, were we wrong! We traversed the park north to south, up and down for 2hrs without success. We finally spotted him just when we're about to give up the search.
Since we're new to mapping, the goal was to observe and learn. So quietly, we follow along, taking in bits and pieces of V's methodology and technique. I was surprised at how quickly he moves about in the forest, all the while taking bearing, pace-counting, interpreting the vegetations, and translating them onto the blank piece of mylar with unbelievable efficiency. Occasionally, we'd ask him a question, to explain what he just did or what he's seeing. Mostly though, we just follow and watch. Still, it was a valuable experience. It's not often one gets to see a master mapper at work. I felt that I learnt a lot from this session. It's very nice of him to let us do this.
First sunny day since mid-week, but the rain-soaked grounds were still saturated. The trails and low lands in particular were very muddy. Temps were barely above freezing at the start, but warmed up nicely by the end. Some 35+mph wind gusts were blowing all day. We were fine in the forest except for the trees creaking and threatening to fall. Total time spent in the woods was 5hrs+. I'm only logging half.
*Distance an estimate.
Got up early to join Dick Arnett and Matthew Robbins (cedarcreek) for a mapping session with Vladimir Z. at Middle Creek. It took us a while to get ready so V started without us. The plan was for us to find and join him in the woods later. You'd think it's not hard to locate someone wearing a bright orange vest in semi-open forest. Boy, were we wrong! We traversed the park north to south, up and down for 2hrs without success. We finally spotted him just when we're about to give up the search.
Since we're new to mapping, the goal was to observe and learn. So quietly, we follow along, taking in bits and pieces of V's methodology and technique. I was surprised at how quickly he moves about in the forest, all the while taking bearing, pace-counting, interpreting the vegetations, and translating them onto the blank piece of mylar with unbelievable efficiency. Occasionally, we'd ask him a question, to explain what he just did or what he's seeing. Mostly though, we just follow and watch. Still, it was a valuable experience. It's not often one gets to see a master mapper at work. I felt that I learnt a lot from this session. It's very nice of him to let us do this.
First sunny day since mid-week, but the rain-soaked grounds were still saturated. The trails and low lands in particular were very muddy. Temps were barely above freezing at the start, but warmed up nicely by the end. Some 35+mph wind gusts were blowing all day. We were fine in the forest except for the trees creaking and threatening to fall. Total time spent in the woods was 5hrs+. I'm only logging half.
*Distance an estimate.
Friday Oct 27, 2006 #
Note
(rest day)
Thought about doing the Run Like Hell 5k tonight (the course actually takes you through a cemetery!) but was too tired and unmotivated to get out the door. Something about running in the dark, cold, rain just didn't appeal to me, so I took the day off instead.
Thursday Oct 26, 2006 #
Running (Road) 33:37 [2] 4.67 mi (7:12 / mi)
shoes: Asics Gel Cumulus VII
Late night SRR in the neighborhood. It's a bit chilly and wet (~47F and light mist), but it's quiet and tranquil out. Just did 4 loops at an easy pace. Splits: 8:42.59, 8:27.64, 8:18.85, 8:07.65
edit: wow, didn't realize I was going that fast. Pace felt like it was just under 8.
edit: wow, didn't realize I was going that fast. Pace felt like it was just under 8.
Running warm up/down (Road) 5:33 [1] 0.53 mi (10:28 / mi)
shoes: Asics Gel Cumulus VII
Cool down jog.
Stretching warm up/down 12:00 [1]
Post-run stretch. I've been neglecting this a bit the last couple days.
Strength (Calisthenics) 21:37 [2]
Legs and core.
Wednesday Oct 25, 2006 #
Running warm up/down (Track) 18:53 [2] 3.6 km (5:15 / km)
shoes: Asics Gel Landreth II
Warm up (4), recovery (2), and cool down (3).
7:33.88, 2:26.15, 2:32.08, 6:21.22
7:33.88, 2:26.15, 2:32.08, 6:21.22
Speed/Track intervals 11:38 [4] 3.48 km (3:21 / km)
shoes: Asics Gel Landreth II
47F, clear - back to the Norwood tracks with the group. We were short on time, so Joe kept the workout a bit brief:
---------------------------------------------------------------------------
4 laps warm up, 10x100m strides, 5x200m, 1 lap jog, 8x100m strides, 8x160m, 1 lap jog, 6x100m strides, 4x300m, then 3 laps cool down.
---------------------------------------------------------------------------
Splits for 200s (w/ 50m rest):
38.59 (35.49)
42.39 (40.20)
40.41 (34.17)
41.98 (65.89)*
40.01 -
*extra rest due to stopping for national anthem at beginning of soccer match.
Splits for 160s (w/ 40m rest):
33.69 (27.55)
32.86 (31.69)
33.42 (28.19)
33.08 (32.32)
32.41 (31.39)
32.29 (32.30)
30.96 (30.90)
31.46 -
Splits for 300s (w/ 65m rest):
59.04 (62.16)
59.83 (57.92)
58.39 (57.17)
57.63 -
It took a little while to get a feel for the pace, but besides the 200s I was satisfied with the consistency.
---------------------------------------------------------------------------
4 laps warm up, 10x100m strides, 5x200m, 1 lap jog, 8x100m strides, 8x160m, 1 lap jog, 6x100m strides, 4x300m, then 3 laps cool down.
---------------------------------------------------------------------------
Splits for 200s (w/ 50m rest):
38.59 (35.49)
42.39 (40.20)
40.41 (34.17)
41.98 (65.89)*
40.01 -
*extra rest due to stopping for national anthem at beginning of soccer match.
Splits for 160s (w/ 40m rest):
33.69 (27.55)
32.86 (31.69)
33.42 (28.19)
33.08 (32.32)
32.41 (31.39)
32.29 (32.30)
30.96 (30.90)
31.46 -
Splits for 300s (w/ 65m rest):
59.04 (62.16)
59.83 (57.92)
58.39 (57.17)
57.63 -
It took a little while to get a feel for the pace, but besides the 200s I was satisfied with the consistency.
Speed/Track intervals (Strides) 13:01 [3] 2.88 km (4:31 / km)
shoes: Asics Gel Landreth II
A total of 24x100m strides (w/ 20m rest included), in 3 sets.
5:43.22, 4:11.66, 3:06.57
5:43.22, 4:11.66, 3:06.57
Running (Track) 9:27 [1] 0.68 km (13:54 / km)
shoes: Asics Gel Landreth II
In-between intervals.
Stretching warm up/down 2:00 [1]
Tuesday Oct 24, 2006 #
Running tempo (Road) 34:34 [4] 4.95 mi (6:59 / mi)
shoes: Asics Gel Cumulus VII
45F and a bit windy. Glad I came prepared with my gloves and layers. This was a group run from the Levee. We did a loop around Newport-Covington-Downtown. The front group started out blazing again, but I eventually caught up to it around mid-run. John was the only one that followed me, the others I guess got tired and slowed down a bit.
The effort felt harder than a 3, but the speed was slower than what I'd expect for a tempo run.
The effort felt harder than a 3, but the speed was slower than what I'd expect for a tempo run.
Running warm up/down (Road) 10:48 [1] 1.05 mi (10:17 / mi)
shoes: Asics Gel Cumulus VII
Cool down jog across the L&N bridge and back.
Monday Oct 23, 2006 #
Strength (Calisthenics) 20:00 [2]
(rest day)
Another rest day as I spent part of the evening with Vladimir Z. I did manage to sqeeze in some strength exercises for the legs and core though.
Sunday Oct 22, 2006 #
Note
MVOC Pumpkin Hunt
Running (Trail) 1:00:11 [2] 7.08 mi (8:30 / mi)
shoes: Icebug MR BUGrip
50F, cloudy, occasional mist, and super windy!
Group run with the Greater Cincinnati Trail Runners at Caesar Creek SP. We originally met at 50 Springs picnic area but once there decided to switch location to the MTB trails.
I had expected the trails to be soft, possibly muddy, and slippery from all the fallen leafs. As it turned out they were in great condition. The fall colors in the forest just added the extra pleasing element to the run. Mike Minium led the group for the first 1.5 or so, then I took the lead for a while. The two of us turned around at the 31' mark so that we can get back in time to drive over to the o-meet in Germantown. Others continued on to complete the ~6mi loop.
I wore the Icebug for the first time, and they worked great!
*distance is a rough estimate based on pace.
Group run with the Greater Cincinnati Trail Runners at Caesar Creek SP. We originally met at 50 Springs picnic area but once there decided to switch location to the MTB trails.
I had expected the trails to be soft, possibly muddy, and slippery from all the fallen leafs. As it turned out they were in great condition. The fall colors in the forest just added the extra pleasing element to the run. Mike Minium led the group for the first 1.5 or so, then I took the lead for a while. The two of us turned around at the 31' mark so that we can get back in time to drive over to the o-meet in Germantown. Others continued on to complete the ~6mi loop.
I wore the Icebug for the first time, and they worked great!
*distance is a rough estimate based on pace.
Stretching warm up/down 5:44 [1]
Post-run stretch after a cool down walk.
Running warm up/down (Road) 7:26 [1] 0.74 mi (10:03 / mi)
shoes: Silva O' Spikes (Rubber)
Warm up jog before orienteering in the parking lot.
*distance estimate.
*distance estimate.
Orienteering race (Club Meet) 1:40:06 [3] 9.1 km (11:00 / km) +405m 9:00 / km
spiked:12/17c shoes: Silva O' Spikes (Rubber)
MVOC Event - Germantown Metropark (West), Germantown, Ohio.
Red Course: 6.03km, 330m, 17c
Course Setter: Steve Barnhart
Official results (to come)
Mike and I made our way from CC to the registration table just fine. Only the temperature dropped to the low 40s during our little drive west. Wind was still blowing like crazy, so it was freezing while we stood in line in the open.
I signed up for Red despite the warning about 330m of climb. Steve Noller and Mike were both doing Red so it was a good opportunity to gauge my performance off them. Since I had already run in the morning, I wasn't going very fast on the course. Thus the focus was to have a clean run. But to my disappointment, I had a couple big mistakes out there (due to poor route planning) even when I slowed down. The route choices I can live with somewhat as I deliberately planned some for the purpose of training. I just lacked the concentration and was perhaps overly hesitant at times in my execution of those more challenging route choices.
Things I struggled with today:
1) Pushing through the rough open areas - the tall weeds, thorns, and berry patches slowed me down a lot. Perhaps I was just too much of a wuss to plough right through that stuff.
2) Relating map contours to terrain - maybe it was tiredness, or maybe it was the map, but I had a tough time with it in several places. Sometimes the terrain appeared steeper than I'd expected. I also had a hard time identifying some subtle (shallow) reentrants as well as rock features.
3) Planning ahead and exit strategies. I was not very efficient in these areas today.
4) Recognizing parallel errors and correcting them quickly - I had 2 of them! Besides taking a different route, I'm not sure what I could've done to minimize these mistakes.
On the other hand, I was pleased to have a couple stretches of cleanly run legs, albeit at a slower pace. My rough compass work was also better today. When we left, Tom Svobodny was in 1st with 87'. Mike was 92' and Steve 93'. Not sure if Gabe had run or not.
splits | leg comments
Red Course: 6.03km, 330m, 17c
Course Setter: Steve Barnhart
Official results (to come)
Mike and I made our way from CC to the registration table just fine. Only the temperature dropped to the low 40s during our little drive west. Wind was still blowing like crazy, so it was freezing while we stood in line in the open.
I signed up for Red despite the warning about 330m of climb. Steve Noller and Mike were both doing Red so it was a good opportunity to gauge my performance off them. Since I had already run in the morning, I wasn't going very fast on the course. Thus the focus was to have a clean run. But to my disappointment, I had a couple big mistakes out there (due to poor route planning) even when I slowed down. The route choices I can live with somewhat as I deliberately planned some for the purpose of training. I just lacked the concentration and was perhaps overly hesitant at times in my execution of those more challenging route choices.
Things I struggled with today:
1) Pushing through the rough open areas - the tall weeds, thorns, and berry patches slowed me down a lot. Perhaps I was just too much of a wuss to plough right through that stuff.
2) Relating map contours to terrain - maybe it was tiredness, or maybe it was the map, but I had a tough time with it in several places. Sometimes the terrain appeared steeper than I'd expected. I also had a hard time identifying some subtle (shallow) reentrants as well as rock features.
3) Planning ahead and exit strategies. I was not very efficient in these areas today.
4) Recognizing parallel errors and correcting them quickly - I had 2 of them! Besides taking a different route, I'm not sure what I could've done to minimize these mistakes.
On the other hand, I was pleased to have a couple stretches of cleanly run legs, albeit at a slower pace. My rough compass work was also better today. When we left, Tom Svobodny was in 1st with 87'. Mike was 92' and Steve 93'. Not sure if Gabe had run or not.
splits | leg comments
Stretching warm up/down 15:00 [1]
Before and after orienteering. Watched some of the SOW DVD that Mike played in his van. Very cool videos!
Saturday Oct 21, 2006 #
Running (Road) 51:55 [3] 7.0 mi (7:25 / mi)
shoes: Asics Gel Landreth II
A beautiful morning run with the group in Eden Park and Mt. Adams, going pass the overlooks and getting glimpses of the Ohio and downtown. The only down side was the temperature (38F), but at least it was sunny.
26:09 out to Celestial, 3:44 to stretch, regroup, and admire the view, then 25:46 back.
26:09 out to Celestial, 3:44 to stretch, regroup, and admire the view, then 25:46 back.
Stretching warm up/down 7:00 [1]
Post-run stretch.
Strength (Yard work) 1:00:00 [3]
Spent the afternoon in the yard raking leaves and mowing the lawn (hopefully for the last time this year). Normally I wouldn't log this as training, but it got my HR up pretty well and working up a sweat. A good upper body workout. Plus I'm absolutely beat right now.
Actual time was >2.5hrs. I'll log a fraction of it here.
Actual time was >2.5hrs. I'll log a fraction of it here.
Friday Oct 20, 2006 #
Soccer (Indoor League) 22:00 [4]
shoes: Adidas Absolion TRX FG David B
First time in a while we had the full team back, and it showed. We worked pretty well together and got a 2-0 victory for the last game of the session.
I forgot the wrap today but it was fine. The L thigh soreness is still there but only slightly. Will ice again tonight.
I forgot the wrap today but it was fine. The L thigh soreness is still there but only slightly. Will ice again tonight.
Running warm up/down (Road) 5:34 [1] 0.65 mi (8:34 / mi)
shoes: Asics Gel Old
Short cool down jog right after the game.
Stretching warm up/down 8:00 [1]
A little before, and mostly after the game.
Strength (Calisthenics) 33:25 [2]
Legs and core.
Thursday Oct 19, 2006 #
Note
(rest day)
It took a little longer than expected to get Vladimir settled in at the campground so I ran out of time for training today. It's rainy and cold outside anyway.
My L inner thigh (groin?) was mysteriously sore when I got home. Certainly I have not done anything in the last couple days to aggravate it?
My L inner thigh (groin?) was mysteriously sore when I got home. Certainly I have not done anything in the last couple days to aggravate it?
Wednesday Oct 18, 2006 #
Cycling (Stationary) 1:00:00 [2] 20.08 mi (20.1 mph)
weight:56.6kg
Level 7, manual.
An easy spin on the bike. On the way home I had to stop for a large deer crossing from the Gunpowder Creek. My first real encounter with deer on the road. Fortunately I had spotted him from afar and slowed down considerably by the time I got near him.
An easy spin on the bike. On the way home I had to stop for a large deer crossing from the Gunpowder Creek. My first real encounter with deer on the road. Fortunately I had spotted him from afar and slowed down considerably by the time I got near him.
Stretching warm up/down 3:00 [1]
Strength (Calisthenics) 13:23 [2]
Core work.
Tuesday Oct 17, 2006 #
Running (Road) 48:56 [2] 6.1 mi (8:01 / mi)
shoes: Asics Gel Cumulus VII
69F and humid, so warmer than expected.
Easy run with the group. 24:56 out, 24:00 back.
Easy run with the group. 24:56 out, 24:00 back.
Stretching warm up/down 12:00 [1]
Post-run stretch.
Monday Oct 16, 2006 #
Strength (Calisthenics) 35:55 [2]
(rest day)
Legs are a bit tired today after a high volume week(end), so a rest day to give them a little break. Just doing some maintenance strength exercises for the legs and core.
Sunday Oct 15, 2006 #
Running warm up/down (Grass) 5:09 [2] 0.6 mi (8:35 / mi)
shoes: Silva O' Spikes (Rubber)
Warm up jog before orienteering.
Stretching warm up/down 2:30 [1]
Quick stretch right before the start.
Orienteering race (Club Meet) 48:03 [3] *** 5.02 km (9:34 / km) +120m 8:33 / km
spiked:13/18c shoes: Silva O' Spikes (Rubber)
OCIN Event - Indian Creek Park, Reily, Ohio.
Green course: 3.6km, 18c, 120m (1:5000, 2.5m)
Course setter: Mike Minium
Official results with pictures to come.
~60F and overcast, a decent day to be out in the woods. I got a late start, so I offered to pick up some controls afterwards. I didn't start out very well, taking a while to "get into" the map. The bad part was not realizing it was a 1:5000 map, which cost me in several controls. (I should make a habit to read the map scale right at the start everytime.) Generally, I was going slow enough today that I was able to stay in contact with the map the whole time except at #11. I had a bad plan (looking for broken fence) and no attack point. As I was trying to bail out to the road, I got tangled up in the medium green and hit my head several times on the low branches. Result: what should've been a >1' leg took 5'+!!! After that, I ran even more cautiously and didn't have a problem. It was a fun and challenging course.
splits | leg comments
Green course: 3.6km, 18c, 120m (1:5000, 2.5m)
Course setter: Mike Minium
Official results with pictures to come.
~60F and overcast, a decent day to be out in the woods. I got a late start, so I offered to pick up some controls afterwards. I didn't start out very well, taking a while to "get into" the map. The bad part was not realizing it was a 1:5000 map, which cost me in several controls. (I should make a habit to read the map scale right at the start everytime.) Generally, I was going slow enough today that I was able to stay in contact with the map the whole time except at #11. I had a bad plan (looking for broken fence) and no attack point. As I was trying to bail out to the road, I got tangled up in the medium green and hit my head several times on the low branches. Result: what should've been a >1' leg took 5'+!!! After that, I ran even more cautiously and didn't have a problem. It was a fun and challenging course.
splits | leg comments
Orienteering (Control pickup) 43:17 [3] *** 5.01 km (8:38 / km) +100m 7:51 / km
spiked:18/20c shoes: Silva O' Spikes (Rubber)
Control pickup afterwards.
This was nice as it afforded me a chance to revisit some of the controls I had trouble with earlier. It was a bit like a map memory exercise as I rerun some of the legs. I noticed that I was able to pick out more features from the run this time. A byproduct of familiarity with the terrain perhaps? I also tried a couple different route choices (like 3-2, 7-8, 15-16), in order to compare with the ones I did earlier on the course. Overall, it was good to have spent more time on the map.
This was nice as it afforded me a chance to revisit some of the controls I had trouble with earlier. It was a bit like a map memory exercise as I rerun some of the legs. I noticed that I was able to pick out more features from the run this time. A byproduct of familiarity with the terrain perhaps? I also tried a couple different route choices (like 3-2, 7-8, 15-16), in order to compare with the ones I did earlier on the course. Overall, it was good to have spent more time on the map.
Note
Legs are fine today after a good night's rest. My arms though are sore, probably from softball yesterday.
Saturday Oct 14, 2006 #
Note
Tyler's Run
Really thought about running the 10k race as a tester for Thanksgiving, but legs weren't up to the task this morning when I woke up, so decided I shouldn't spend money to run 10k when I can do it on my own for free.
Really thought about running the 10k race as a tester for Thanksgiving, but legs weren't up to the task this morning when I woke up, so decided I shouldn't spend money to run 10k when I can do it on my own for free.
Running warm up/down (Road) 10:27 [1] 1.12 mi (9:20 / mi)
shoes: Asics Gel Landreth II
Warm up jog to track.
Speed/Track intervals (Track) 13:20 [3] 3.2 km (4:10 / km)
shoes: Asics Gel Landreth II
Track session with the big running group. Temperatures a bit on the chilly side (~40F) this morning, but at least the sun is out.
Legs are sore to begin with as a result of track Thursday and soccer Friday. So I didn't need this workout for myself. I took it easy and helped pace Sean the whole time.
We did 8x400m at the Princeton track. Splits (w/ rest) are as follow:
1:47.90 (1:02.16)
1:43.12 (1:17.72)
1:45.68 (1:19.63)
1:43.88 (2:42.81)
1:41.76 (1:22.10)
1:38.83 (1:31.42)
1:33.67 (1:34.70)
1:25.52 (4:06.48)
Legs are sore to begin with as a result of track Thursday and soccer Friday. So I didn't need this workout for myself. I took it easy and helped pace Sean the whole time.
We did 8x400m at the Princeton track. Splits (w/ rest) are as follow:
1:47.90 (1:02.16)
1:43.12 (1:17.72)
1:45.68 (1:19.63)
1:43.88 (2:42.81)
1:41.76 (1:22.10)
1:38.83 (1:31.42)
1:33.67 (1:34.70)
1:25.52 (4:06.48)
Running warm up/down (Road) 15:07 [1] 1.67 mi (9:03 / mi)
shoes: Asics Gel Landreth II
Then a cool down jog back to the NB store, w/ a bit of added mileage along the track.
Stretching warm up/down 8:00 [1]
Post-run stretch.
Swimming (Indoor Pool) 36:59 [3] 1.6 km (23:07 / km)
Original plan was to try for a longish run today, but since my legs are feeling the effects of the hard running from the last few days, I decided it's better to do some x-training instead.
The workout was roughly like this:
10x100m freestyle on 2:00 (15s rest)
10x50m freestyle on 1:00 (15s rest)
plus 50m breaststroke after each set
Most of the time I didn't need the full 2' or 1' but I still feel very slow moving through the water.
p.s. the pool here at the Y seems longer than the one I usually go to, but I'm sure it's the standard 25m length. Which means my regular pool could be shorter? I'll have to measure to find out!
The workout was roughly like this:
10x100m freestyle on 2:00 (15s rest)
10x50m freestyle on 1:00 (15s rest)
plus 50m breaststroke after each set
Most of the time I didn't need the full 2' or 1' but I still feel very slow moving through the water.
p.s. the pool here at the Y seems longer than the one I usually go to, but I'm sure it's the standard 25m length. Which means my regular pool could be shorter? I'll have to measure to find out!
Running warm up/down (Mixed Grass/Dirt) 24:00 [1] 2.4 mi (10:00 / mi)
shoes: Adidas Absolion TRX FG David B
Played 2+ games of softball tonight as a last-minute fill-in for a friend. It's been a long time since I last played, but whatever. I did manage a couple hits and scored 3 times. :)
Total time was probably around 3hrs. I'm just logging the warmup runs I did before each game (it was freezing). All the other intermitten 5s sprints around the bases or chasing down balls weren't really long enough to count as training, but they sure did add to my tiredness.
Total time was probably around 3hrs. I'm just logging the warmup runs I did before each game (it was freezing). All the other intermitten 5s sprints around the bases or chasing down balls weren't really long enough to count as training, but they sure did add to my tiredness.
Friday Oct 13, 2006 #
Soccer (Indoor League) 20:00 [5]
shoes: Adidas Absolion TRX FG David B
First game back in several weeks. Nothing too exciting besides me running around a lot. We lost 1-4 :(
Stretching warm up/down 5:00 [1]
Strength (Free Weights) 20:00 [3]
Upper body.
Thursday Oct 12, 2006 #
Running warm up/down (Track) 18:16 [2] 2.0 mi (9:08 / mi)
shoes: Asics Gel Cumulus VII
Warm up, recovery, and cool down.
8.52.58 – 4 laps warm up
2.27.75 – 1 lap recovery
2.15.56 – 1 lap recovery
4.40.53 – 2 lap recovery/cool down
8.52.58 – 4 laps warm up
2.27.75 – 1 lap recovery
2.15.56 – 1 lap recovery
4.40.53 – 2 lap recovery/cool down
Speed/Track intervals 13:58 [4] 4.08 km (3:25 / km)
shoes: Asics Gel Cumulus VII
45F and windy - I guess Autumn got skipped over! I forgot my gloves at home and paid the price. My hands were pretty numb and frozen by the end.
A small turnout at the UC track tonight, just Joe, Stefan, and myself. The rest are either tapering for marathons or battling sickness.
So it was a short, simple session:
Mile warm up, 10 strides, 8x160m, recovery lap, 8 strides, 8x200m, recovery lap, 4x300m, recovery lap, cool down. (I skipped the strides after the 200s and added the 300s by myself, as I was feeling good and wanted to get some more work in.)
Splits for 160s (40m rest)
31.80 (23.68)
31.17 (22.30)
34.06 (21.35)
33.83 (23.90)
32.81 (20.59)
33.95 (21.11)
33.14 (22.03)
32.09 -
Target should be ~32s, but I had a hard time nailing down that consistent pace for such short distance.
Splits for 200s (50m rest)
41.63 (35.55)
42.21 (34.13)
40.68 (30.83)
40.97 (34.15)
41.52 (32.80)
40.37 (32.54)
44.84 (30.11)
40.28 (39.15)
Better consistency, but would like to get times down closer to 40s. The 7th one was super slow before I attempted to talk while running the 200m.
Splits for 300s (64m rest)
61.39 (*64.69) *extra 100m jogging
60.47 (47.29)
59.00 (51.58)
61.60 -
I guess the cold really affected my feel for pacing, as there's still >2.5s variation among splits.
A small turnout at the UC track tonight, just Joe, Stefan, and myself. The rest are either tapering for marathons or battling sickness.
So it was a short, simple session:
Mile warm up, 10 strides, 8x160m, recovery lap, 8 strides, 8x200m, recovery lap, 4x300m, recovery lap, cool down. (I skipped the strides after the 200s and added the 300s by myself, as I was feeling good and wanted to get some more work in.)
Splits for 160s (40m rest)
31.80 (23.68)
31.17 (22.30)
34.06 (21.35)
33.83 (23.90)
32.81 (20.59)
33.95 (21.11)
33.14 (22.03)
32.09 -
Target should be ~32s, but I had a hard time nailing down that consistent pace for such short distance.
Splits for 200s (50m rest)
41.63 (35.55)
42.21 (34.13)
40.68 (30.83)
40.97 (34.15)
41.52 (32.80)
40.37 (32.54)
44.84 (30.11)
40.28 (39.15)
Better consistency, but would like to get times down closer to 40s. The 7th one was super slow before I attempted to talk while running the 200m.
Splits for 300s (64m rest)
61.39 (*64.69) *extra 100m jogging
60.47 (47.29)
59.00 (51.58)
61.60 -
I guess the cold really affected my feel for pacing, as there's still >2.5s variation among splits.
Speed/Track intervals (Strides) 10:45 [3] 2.16 km (4:59 / km)
shoes: Asics Gel Cumulus VII
A total of 18x100m strides, w/ 20m recovery each.
5.49.77 – 10x100m strides
4.55.18 – 8x100m strides
5.49.77 – 10x100m strides
4.55.18 – 8x100m strides
Running (Track (in-between)) 9:48 [1] 0.97 km (10:06 / km)
shoes: Asics Gel Cumulus VII
"Rest" in-between intervals.
Stretching warm up/down 13:00 [1]
A little bit before, mostly after.
Wednesday Oct 11, 2006 #
X-Training (Elliptical) 40:15 [2] 5.65 mi (7:07 / mi)
max:161 slept:6.0 weight:56.8kg
Level 10, on the Precor machines. First time ever using them.
Would've done more but was in a hurry to meet friends for a sushi dinner.
Would've done more but was in a hurry to meet friends for a sushi dinner.
Strength (Calisthenics) 29:50 [2]
Legs and core. About time I get back into this.
Tuesday Oct 10, 2006 #
Running tempo (Mixed Bike Trail/Grass) 25:53 [2] 3.5 mi (7:24 / mi)
shoes: Asics Gel Cumulus VII
Tuesday nite group run at Lunken. Mild temperature (75F) but not too humid. We did this as an out-and-back, with emphasis on negative split. So the goal was to go out in 26'......
Running tempo (Mixed Bike Trail/Grass) 23:00 [3] 3.5 mi (6:34 / mi)
shoes: Asics Gel Cumulus VII
......and come back in 24'.
The first mile was pretty relaxed (8:03) as I chatted with Meredith and Joe. It was a good warm up pace I thought. Then over the next couple I gradually picked up my pace and caught up with the lead pack at 22' or so, just before the turnaround. Ryan and I ran together for the second half, maintaining a good tempo-pace. Our last mile was run in 6:30.
The first mile was pretty relaxed (8:03) as I chatted with Meredith and Joe. It was a good warm up pace I thought. Then over the next couple I gradually picked up my pace and caught up with the lead pack at 22' or so, just before the turnaround. Ryan and I ran together for the second half, maintaining a good tempo-pace. Our last mile was run in 6:30.
Stretching warm up/down 12:00 [1]
Before and after.
Monday Oct 9, 2006 #
Cycling (Stationary) 45:00 [2] 12.61 mi (16.8 mph)
weight:57.2kg
Level 7, Manual.
Cycling warm up/down (Stationary) 6:00 [1] 1.5 mi (15.0 mph)
Cool down afterwards.
Sunday Oct 8, 2006 #
Note
OCIN Camp Stonybrook
Won't be going to this one, since I'll be in Chicago for my friends' wedding.
Won't be going to this one, since I'll be in Chicago for my friends' wedding.
Note
slept:6.0 (rest day)
Travel day back from Chicago. An absolutely gorgeous weekend, in October no less! There was quite a bit of walking around (plus some dancing), so I was on my feet a lot this weekend, just not much that amounted to actual training time.
Didn't plan for this to be a rest day, but after a night of partying and dancing I just couldn't get up early enough for another morning run along the shore of Lake Michigan. Then after arriving home and eating dinner at 9pm, I passed out from exhaustion before getting a chance to go out for a short night jog.
Didn't plan for this to be a rest day, but after a night of partying and dancing I just couldn't get up early enough for another morning run along the shore of Lake Michigan. Then after arriving home and eating dinner at 9pm, I passed out from exhaustion before getting a chance to go out for a short night jog.
Saturday Oct 7, 2006 #
Running (Road/Bike Trails) 50:24 [2] 6.35 mi (7:56 / mi)
shoes: Asics Gel Landreth II
Got up for a beautiful morning run along the shore of Lake Michigan! Our hotel was on Michigan Ave. right on the edge of Grant Park. I found my way across the park and onto the running/biking path along the lake. It's amazing how many people are out exercising (running, biking, rollerblading, walking, and even swimming in the lake!).
A bunch of us got struck at the bridge on Lake Shore Dr. by the Chicago River as it was being lifted to let some sailboats to pass under. It was quite a scene after the bridge lowered back into place and everybody got the green light to cross. There must've been at least 40 or so people on each side, crossing paths at mid-span!
I gradually made my way northwards, taking in the lake view on the right and the city view on my left. Eventually, I stopped at the Nature Musuem just north of Lincoln Park Zoo. I called my friend to find out how far I am from his apartment (it was less than a mile), and decided to run over for a visit......
A bunch of us got struck at the bridge on Lake Shore Dr. by the Chicago River as it was being lifted to let some sailboats to pass under. It was quite a scene after the bridge lowered back into place and everybody got the green light to cross. There must've been at least 40 or so people on each side, crossing paths at mid-span!
I gradually made my way northwards, taking in the lake view on the right and the city view on my left. Eventually, I stopped at the Nature Musuem just north of Lincoln Park Zoo. I called my friend to find out how far I am from his apartment (it was less than a mile), and decided to run over for a visit......
Running (Road/Bike Trail) 34:12 [3] 4.69 mi (7:18 / mi)
shoes: Asics Gel Landreth II
......and a brunch with some friends before my run back to the hotel to get ready for the wedding.
I took a more straight line approach on the return trip (see route from above, which included a little walk before and after brunch), wanting to save time. So I ran pass Lincoln Park Conservatory (where the wedding is to be held) and the Zoo, then picked my way through the busy city streets onto Michigan Ave. (Magnificent Mile). I only had to stop several times to wait for traffic lights. All the shoppers along the way must've thought I was nuts, but running was actually faster than taking a public transit that day - it took us longer to get from the hotel by bus to the wedding than it did for me to run back!
I took a more straight line approach on the return trip (see route from above, which included a little walk before and after brunch), wanting to save time. So I ran pass Lincoln Park Conservatory (where the wedding is to be held) and the Zoo, then picked my way through the busy city streets onto Michigan Ave. (Magnificent Mile). I only had to stop several times to wait for traffic lights. All the shoppers along the way must've thought I was nuts, but running was actually faster than taking a public transit that day - it took us longer to get from the hotel by bus to the wedding than it did for me to run back!
Stretching warm up/down 10:00 [1]
Some stretching while I was waiting at the bridge, and then some more back at the hotel afterwards.
Friday Oct 6, 2006 #
Note
Travel day to Chicago. A little bummed that I can't attend the NAOC 'cos it just sounds like an exciting event. But I don't think I'm quite ready for the big competitions anyway right now.
It's also Mid-Autumn Festival today! People in China will be having a day-off, admiring the bright full moon, lighting up lanterns and candles, all the while eating moon cakes and other delicious foods.
Maybe I'll go buy myself a moon cake in Chicago's Chinatown... yum!
It's also Mid-Autumn Festival today! People in China will be having a day-off, admiring the bright full moon, lighting up lanterns and candles, all the while eating moon cakes and other delicious foods.
Maybe I'll go buy myself a moon cake in Chicago's Chinatown... yum!
Running (Indoor) 15:00 [2] 2.0 mi (7:30 / mi)
shoes: Asics Gel Landreth II
Distance is an estimate based on pace feel.
Legs are a bit weird after the drive to Chicago, so I squeezed in a short run at the hotel's indoor "running track" before dinner, hoping it will loosen things up.
It didn't quite work as planned. I think I am still feeling the effects of the hard track workout from yesterday. But a lot of walking around the city has helped.
Legs are a bit weird after the drive to Chicago, so I squeezed in a short run at the hotel's indoor "running track" before dinner, hoping it will loosen things up.
It didn't quite work as planned. I think I am still feeling the effects of the hard track workout from yesterday. But a lot of walking around the city has helped.
Stretching warm up/down 8:00 [1]
A little bit before bed.
Thursday Oct 5, 2006 #
Running warm up/down (Track) 23:40 [2] 3.12 km (7:35 / km)
shoes: Asics Gel Cumulus VII
Warm up, in-between, and recoveries.
8:45.75 warm up 4 laps
2:23.96 recovery lap #1
2:27.70 recovery lap #2
8:45.75 warm up 4 laps
2:23.96 recovery lap #1
2:27.70 recovery lap #2
Speed/Track intervals 10:15 [5] 3.1 km (3:18 / km)
shoes: Asics Gel Cumulus VII
6:30p: 54F, overcast and a bit windy.
Weekly speedwork with the group, again at the UC track. We switched back to shorter distances in order to prepare for the upcoming 5k and 10k races. I ran with Stefan tonight.
Here's the workout:
---------------------------------------------------------------------------
4 laps warm up
10x100m strides
8x200m w/50m rest (3 tempo, 1 build - 2 sets)
1 Lap recovery
10x100m strides
5x300m w/64m rest (4 tempo, 1 build)
1 Lap recovery
10x100m strides
---------------------------------------------------------------------------
200s Splits:
41.19 (36.66)
41.78 (30.05)
40.74 (33.87)
35.63 (32.83)
42.30 (33.17)
39.66 (32.45)
40.70 (51.85) - was talking to someone during the rest
32.85 (44.33)
300s Splits:
62.21 (61.69)
61.50 (56.66)
61.42 (64.52)
62.10 (67.93)
53.28 (55.57)
Nice workout. Just about the right amount. My speed was ok. Happy to see that I was consistent with my tempo pace, and surprised to see the fast time on the build runs. There's definitely still room for improvements.
I forgot the wrap for my L groin today, but it seemed to have held up okay. I do know that it's still not back to 100% strength, so perhaps next time I should just stick to the tempo pace and not do any near full sprints.
Weekly speedwork with the group, again at the UC track. We switched back to shorter distances in order to prepare for the upcoming 5k and 10k races. I ran with Stefan tonight.
Here's the workout:
---------------------------------------------------------------------------
4 laps warm up
10x100m strides
8x200m w/50m rest (3 tempo, 1 build - 2 sets)
1 Lap recovery
10x100m strides
5x300m w/64m rest (4 tempo, 1 build)
1 Lap recovery
10x100m strides
---------------------------------------------------------------------------
200s Splits:
41.19 (36.66)
41.78 (30.05)
40.74 (33.87)
35.63 (32.83)
42.30 (33.17)
39.66 (32.45)
40.70 (51.85) - was talking to someone during the rest
32.85 (44.33)
300s Splits:
62.21 (61.69)
61.50 (56.66)
61.42 (64.52)
62.10 (67.93)
53.28 (55.57)
Nice workout. Just about the right amount. My speed was ok. Happy to see that I was consistent with my tempo pace, and surprised to see the fast time on the build runs. There's definitely still room for improvements.
I forgot the wrap for my L groin today, but it seemed to have held up okay. I do know that it's still not back to 100% strength, so perhaps next time I should just stick to the tempo pace and not do any near full sprints.
Speed/Track intervals (Strides) 18:58 [3] 3.6 km (5:16 / km)
shoes: Asics Gel Cumulus VII
A total of 30x100m strides (w/ 20m recovery each) in 3 sets.
5:52.58
6:08.36
6:57.38
5:52.58
6:08.36
6:57.38
Stretching warm up/down 14:07 [1]
Before and after.
Wednesday Oct 4, 2006 #
Note
Finally got around to complete all my training entries for the weekend. Also finished drawing my routes from the Sprint Finals. The only things missing are leg comments from several courses I've run in the past few weeks.
Cycling hills (Stationary) 1:00:00 [3] 21.13 mi (21.1 mph)
max:159 weight:57.2kg
Level 11, Hills, ~100rpm.
Sweated a ton.
Sweated a ton.
Strength (Weights) 10:00 [3]
Hips, quads, and calves.
Tuesday Oct 3, 2006 #
Running tempo (Road) 21:10 [3] 3.0 mi (7:03 / mi)
shoes: Asics Gel Cumulus VII
Group run from Ault Park, previewing the Reggae Run's 5k loop. The whole thing is either up or down, no flat parts at all. It should be a pretty fast start down the hill for most of the first half, then they hit you with a long ascent up Delta to Observatory. It teases you with only a slight incline along Observatory, and a sharp downhill once you enter the park, only to hit you once more with a 1k major uphill finish.
Too bad I'll miss the actual race, but it was fun to test run it tonight. Legs were a bit tired and sore when I awoke in the morning, but once I got into the run they were just fine.
Did the first loop in a near-tempo pace...
Too bad I'll miss the actual race, but it was fun to test run it tonight. Legs were a bit tired and sore when I awoke in the morning, but once I got into the run they were just fine.
Did the first loop in a near-tempo pace...
Running (Road) 27:21 [2] 3.18 mi (8:36 / mi)
shoes: Asics Gel Cumulus VII
...then took it easy on the 2nd loop just to build up some volume.
It was pretty warm (upper 70s) and humid out, as I was drenched by the end. Wouldn't mind it a bit if Chicago will be this mild for the weekend though.
It was pretty warm (upper 70s) and humid out, as I was drenched by the end. Wouldn't mind it a bit if Chicago will be this mild for the weekend though.
Stretching warm up/down 7:00 [1]
Post-run stretch.
Monday Oct 2, 2006 #
Cycling (Stationary) 30:00 [2] 10.62 mi (21.2 mph)
weight:57.7kg
Level 7, Manual.
A recovery ride to get the legs moving a bit. They're only slightly sore after the abuse at West Tyson yesterday.
A recovery ride to get the legs moving a bit. They're only slightly sore after the abuse at West Tyson yesterday.
Cycling warm up/down (Stationary) 2:00 [1] 0.5 mi (15.0 mph)
Sunday Oct 1, 2006 #
Running warm up/down (Mixed Trail/Terrain/Road) 8:00 [2] 1.0 mi (8:00 / mi)
shoes: Asics Gel Landreth II
Got to West Tyson a bit earlier before the Orienteering and went on a short hike on the Chubb Trail with the family. We were going very slow so I won't log that as training. But I did have to run back to the event center to register and change for the race.
Stretching warm up/down 2:00 [1]
Some minimal stretching as I waited for my start.
Orienteering race (Club Meet) 1:32:18 [4] *** 9.56 km (9:39 / km) +325m 8:15 / km
spiked:9/15c shoes: Silva O' Spikes (Rubber)
SLOC "Back to the Woods" Event - West Tyson County Park, St. Louis, MO.
Advanced + Score-O: ~6.1km (straight line), 15c, ~265m
Course Setter: David Welsh
Warm, mid 80s, and sunny. A beautiful late summer day.
Very physical terrain (steepest in all of St. Louis). The ground was very dry, but footing wasn't the greatest due to lots of loose rocks. I did reasonably well, placing 3rd behind Eric and David, but there's a 25min+ gap between mine and their times.
Had a bad slip up while climbing the slope to #1. I kind of took a face-plant and slid down some exposed rocks, cutting my R forearm in the process. Luckily I'm a slow bleeder, and the cut wasn't very deep, so I was able to continue.
I was pleased with my navigation in the first half until the score-o portion in the more technical area. I had a tougher time interpreting the flat/subtle terrain, so I slowed down and hesitated quite a bit on all my approaches. Although my compass work wasn't very accurate and I had many small bobbles here, I survived through the section without losing any major time until the very last control (#16) in the section. I had planned the slightly right route to hit the trail and straight to #16, but managed to screw up by staying in the woods and running left. I ran to the trail bend 250m E of the one I wanted, looking for the path/trail across the open field. Of course, none was found. My gut told me I made a parallel error, but my brain didn't listen. Instead, I hesitated some more before reluctantly blazing my own path across the rough open with 7ft tall grass! By the time I finally relocated myself, I had loss significant time (~9min?) to my competitors.
After that, I never quite recover fully. A bit of a route choice error to #6 (going right), and time lost searching for the misplaced #7 control. The big hill climbs on the way back had also zapped all of my remaining energy by now. Then going to #9, I was running about 2 contours too low after crossing the stream and was surprised when I saw the power line again. I corrected quickly and finished the rest of the course without another incident.
Thanks to the lady (was she Anna's mom? I didn't get to ask) who helped clean my wounds.
The terrain was brutal on my feet (and body), and the one huge mistake really hurt (easily avoidable, too), but overall it was a fun race and a good experience for me. I felt like I did some good things navigation wise, and making progress slowly.
The bonus was seeing Mom and Kit trying out a beginner's course for the first time and enjoying themselves. So a very fruitful weekend!
splits | leg comments
Advanced + Score-O: ~6.1km (straight line), 15c, ~265m
Course Setter: David Welsh
Warm, mid 80s, and sunny. A beautiful late summer day.
Very physical terrain (steepest in all of St. Louis). The ground was very dry, but footing wasn't the greatest due to lots of loose rocks. I did reasonably well, placing 3rd behind Eric and David, but there's a 25min+ gap between mine and their times.
Had a bad slip up while climbing the slope to #1. I kind of took a face-plant and slid down some exposed rocks, cutting my R forearm in the process. Luckily I'm a slow bleeder, and the cut wasn't very deep, so I was able to continue.
I was pleased with my navigation in the first half until the score-o portion in the more technical area. I had a tougher time interpreting the flat/subtle terrain, so I slowed down and hesitated quite a bit on all my approaches. Although my compass work wasn't very accurate and I had many small bobbles here, I survived through the section without losing any major time until the very last control (#16) in the section. I had planned the slightly right route to hit the trail and straight to #16, but managed to screw up by staying in the woods and running left. I ran to the trail bend 250m E of the one I wanted, looking for the path/trail across the open field. Of course, none was found. My gut told me I made a parallel error, but my brain didn't listen. Instead, I hesitated some more before reluctantly blazing my own path across the rough open with 7ft tall grass! By the time I finally relocated myself, I had loss significant time (~9min?) to my competitors.
After that, I never quite recover fully. A bit of a route choice error to #6 (going right), and time lost searching for the misplaced #7 control. The big hill climbs on the way back had also zapped all of my remaining energy by now. Then going to #9, I was running about 2 contours too low after crossing the stream and was surprised when I saw the power line again. I corrected quickly and finished the rest of the course without another incident.
Thanks to the lady (was she Anna's mom? I didn't get to ask) who helped clean my wounds.
The terrain was brutal on my feet (and body), and the one huge mistake really hurt (easily avoidable, too), but overall it was a fun race and a good experience for me. I felt like I did some good things navigation wise, and making progress slowly.
The bonus was seeing Mom and Kit trying out a beginner's course for the first time and enjoying themselves. So a very fruitful weekend!
splits | leg comments