Training Log Archive: hkleafIn the 31 days ending Jul 31, 2008:
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Thursday Jul 31, 2008 #
Cycling (Stationary) 47:15 [2] 15.79 mi (20.1 mph)
Level 12, Random, 549c.
After watching UltraMarathon Man with friends. It got me inspired enough to sqeeze in a workout before UAF closed for the night.
After watching UltraMarathon Man with friends. It got me inspired enough to sqeeze in a workout before UAF closed for the night.
Strength (Free Weights) 20:00 [3]
Arms and shoulders.
Stretching warm up/down 10:00 [0]
Physical Therapy (ITB) 12:00 [1]
PT exercises for ITB, plus 4:30 on the foam roller.
Wednesday Jul 30, 2008 #
Running (Trail) 54:26 [2] ** 4.83 mi (11:16 / mi) +210m 9:56 / mi
ahr:125 max:146 shoes: Asics Gel-Trail Attack 3
Low 80s, cloudy - Easy run at Mt. Airy, with Heather, Sandi, and Ivey. Checking out the course for next week's RCGC Crazy 8 race. I brought a map to thumb along, but no real navigation was involved. The rain held off until after we're done, so that was good. Finally saw 2 deers in the park - first sighting since the police started hunting them in the winter.
Stretching warm up/down 5:00 [0]
Strength (Weights) 20:00 [3]
Hip Machine.
Abduction: 3x20@50#
Flexion: 3x20@70#
Extension: 3x20@90#
Adduction: 3x20@110# (both legs together)
Abduction: 3x20@50#
Flexion: 3x20@70#
Extension: 3x20@90#
Adduction: 3x20@110# (both legs together)
Tuesday Jul 29, 2008 #
Running (Road) 1:07:09 [2] 8.44 mi (7:57 / mi) +48m 7:49 / mi
ahr:149 max:172 shoes: Brooks Glycerin 4
94F, Sunny - Fall training group run from the Levee. We did a similar road intervals as 4 weeks ago. Warm up over to Longworth Hall, then 4 laps of a ~1mi loop at 2 on (7:00/mi), 2 off (8:00/mi). Some people struggled with the heat, but I felt fine, probably because it wasn't a hard effort at the pace I was leading. Wore the IT strap, which I found to be slippery and ineffective when sweating. It's also my first time using the Powerstep insoles. They gave a nice cushioned landing. Hope they'll help with injury prevention.
Stretching warm up/down 10:00 [0]
Strength (Free Weights) 10:00 [3]
Ankles and core.
Physical Therapy (ITB) 12:00 [1]
PT exercises for ITB, plus 4:30 on the foam roller.
Monday Jul 28, 2008 #
Rowing (Ergometer) 22:06 [3] 5.0 km (4:25 / km)
ahr:137 max:170
Strength (Calisthenics) 10:00 [3]
Core and some push-ups.
Swimming (Indoor) 30:17 [2] 1.6 km (18:56 / km)
Total = 1750yds
Stretching warm up/down 5:00 [0]
Physical Therapy (ITB) 13:00 [1]
PT exercises for ITB, plus 4min on foam roller.
Sunday Jul 27, 2008 #
Cycling (Road) 1:15:54 [2] 16.68 mi (13.2 mph) +308m
ahr:126 max:161
Low 80s, sunny - Late afternoon ride around the neighbourhood, exploring some new subdivisions.
Stretching warm up/down 10:00 [0]
Note
Top of left foot has been a bit painful since Saturday's run. Doesn't seem to affect my running, just discomfort afterwards. Not sure what caused it, but it's getting better with rest and ice.
Saturday Jul 26, 2008 #
Running long (Road) 1:53:15 [2] 14.49 mi (7:49 / mi) +134m 7:36 / mi
ahr:132 max:160 shoes: Adidas Supernova Cushion 6
70s, partly cloudy - Fall training group run from Newport Levee. Pretty much an out-n-back to Lunken, with an added loop thru Covington and Downtown in the beginning. Wore the IT strap and tried to stay at a nice/comfortable effort. No twinges or pain, but the area around the lower outside quad feels a bit sore. HR was surprisingly low - except for a brief stretch at the end climbing the Purple People Bridge, it never got above 145. Flat route and lower temps were the main contributors, plus we took quite a few water breaks. It did start to get warm near the end when the sun came out.
Stretching warm up/down 10:00 [0]
Strength (Weights) 18:00 [3]
Lower back and abs. Plus some balancing exercises on the bosu.
Swimming (Indoor) 30:36 [2] 1.6 km (19:07 / km)
Easy w/ pull buoy. Felt good to dip in the cool water for a bit.
Total = 1750yds.
Total = 1750yds.
Physical Therapy (ITB) 13:00 [1]
PT exercises for the ITB. Up to 4min on the foam roller.
Friday Jul 25, 2008 #
Note
(rest day)
I had intentions to go for an easy swim, but tiredness and sleepiness won out... so rest day it is.
Thursday Jul 24, 2008 #
Spinning 1:04:00 [2] **
ahr:133 max:173 shoes: Forte CR310
Staying off the pavement for a couple more days, even though the weather is actually nice out for a change. Read the maps of a first ever A-meet from 2.5yrs ago (GNC, Blue day 1&2). Boy was my navigation terrible then!
Spinning tempo 16:00 [3]
shoes: Forte CR310
The interval portion of the workout. After 16min of warm up, I did 4x [4/3], around tempo effort HR-wise. For some reason, it's harder for me to push on a bike than it is on foot. Nonetheless, it's nice to work up a bit of a sweat.
Stretching warm up/down 10:00 [0]
Strength (Free Weights) 16:00 [3]
Arms and shoulders.
Physical Therapy (ITB) 12:00 [1]
PT exercises for ITB. It's less painful on the foam roller this time, which I hope is a good sign.
Wednesday Jul 23, 2008 #
Spinning 1:02:00 [2] **
ahr:127 max:145 shoes: Forte CR310
Easy recovery. Reading a Hawn SP ('06 Team Trials Blue Course) map under ultraviolet light was interesting.
Strength (Weights) 20:00 [3]
Hip Machine.
Abduction: 3x20@50#
Flexion: 3x20@70#
Extension: 3x20@90#
Adduction: 3x20@110# (both legs together)
Abduction: 3x20@50#
Flexion: 3x20@70#
Extension: 3x20@90#
Adduction: 3x20@110# (both legs together)
Stretching warm up/down 10:00 [0]
Tuesday Jul 22, 2008 #
Running (Road) 1:04:36 [2] 8.14 mi (7:56 / mi) +141m 7:32 / mi
ahr:143 max:179 shoes: Brooks Glycerin 4
80F, partly cloudy - Fall training group run from Crossroads. Those of us who went to the track last week did a hilly 8-mi route around Norwood/Oakley/Hyde Park. Legs were still feeling tired (calves were sore), so I went at an easy pace and chatted with different folks in the beginning. Once we hit the bottom of Erie, I put in a harder effort up the hill, partly to work on my hill running, and partly to catch up with the pack in front. That was enough to tire me out, and the ol' ITB again showed signs of wanting to say hello. I put in a couple shorter efforts up other hills, but generally took it easy the rest of the way.
Stretching warm up/down 10:00 [0]
Strength (Free Weights) 10:00 [3]
Ankles and core.
Physical Therapy (ITB) 10:00 [1]
Some PT exercises and foam roller for the ITB. It's better if I can nip it in the bud before it cripples me for an extended period.
Monday Jul 21, 2008 #
Swimming (Indoor) 1:01:39 [2] 3.2 km (19:16 / km)
I thought an active recovery might work better than complete rest, so went for an easy swim at UAF.
5x [250yd catch, 250yd tip drill, w/ pull buoy]
2x [250yd catch/tip combined w/pull buoy, 250yd free]
Total = 3500yds.
5x [250yd catch, 250yd tip drill, w/ pull buoy]
2x [250yd catch/tip combined w/pull buoy, 250yd free]
Total = 3500yds.
Strength (Calisthenics) 5:00 [3]
Planks.
Stretching warm up/down 10:00 [0]
Sunday Jul 20, 2008 #
Event: OCIN East Fork Sprints
Running warm up/down (Grass) 11:06 [2] 1.33 mi (8:21 / mi)
ahr:136 max:154 shoes: Asics Gel-Trail Attack 3
Brief warm up around the Beach parking lot area before my start. Legs felt heavy and tired to begin with, but loosen up enough by the end.
Running race (Trail) 35:51 [5] 5.4 mi (6:38 / mi) +165m 6:04 / mi
ahr:186 max:196 shoes: Asics Gel-Trail Attack 3
Dirt Days Trail Series, East Fork Backpack Trail Run - East Fork State Park, Batavia, Ohio.
Course map (we ran it clock-wise this year.)
80s, Sunny, humid - This race has a unique hanicapped start, so theoretically everyone has an equal chance to finish first. I started 27:30 after the lead runner, and 9th from last. With a few very fast guys chasing me, I knew winning was out of the question, the goal was to go out hard and hold them off for as long as I could. I started out strongly, caught up to a bunch of people just after the first road crossing, and continued to make steady process through the water stop. It was then I started tiring out a little. I took it easy down the hill onto the twisty mtb portion. In this section, runners were clustered into several big packs. So it felt more like a fartlet run here, where I'd work my way to the back of the pack, and look for my opportunity to speed pass the group. As I got to the 3rd road crossing, my breathing was getting heavy, and energy getting low. I used the next downhill to catch my breath, but still struggled up the last hill. Once out on the road back to the Beach, Court Lily caught me. I tried to sprint with him to the finish, and was able to keep pace till the gravel path, but then I ran out of steam.
All in all, 3 guys passed me (2 of which finished a mere 3s ahead in total time). I didn't know it at the time, but I ended up finishing 11th overall, and 5th based on net time. I got a bag as a price, but I was more happy to have held off Court until the very end.
For comparison (though the course probably changes slightly from year to year), I finished 49th overall and 11th net time with a 35:42 last year. Then I was 5th in both overall and net with a 36:35, in a much smaller field 2 years ago. More importantly, the time difference between Court and I went from 5:36 to 4:12 to 3:33 in the last 3 years. That's encouraging.
After the trail race, my L-ITB showed signs of discomfort, so I got in some stretching by the PTs, and iced it down for a few minutes.
Course map (we ran it clock-wise this year.)
80s, Sunny, humid - This race has a unique hanicapped start, so theoretically everyone has an equal chance to finish first. I started 27:30 after the lead runner, and 9th from last. With a few very fast guys chasing me, I knew winning was out of the question, the goal was to go out hard and hold them off for as long as I could. I started out strongly, caught up to a bunch of people just after the first road crossing, and continued to make steady process through the water stop. It was then I started tiring out a little. I took it easy down the hill onto the twisty mtb portion. In this section, runners were clustered into several big packs. So it felt more like a fartlet run here, where I'd work my way to the back of the pack, and look for my opportunity to speed pass the group. As I got to the 3rd road crossing, my breathing was getting heavy, and energy getting low. I used the next downhill to catch my breath, but still struggled up the last hill. Once out on the road back to the Beach, Court Lily caught me. I tried to sprint with him to the finish, and was able to keep pace till the gravel path, but then I ran out of steam.
All in all, 3 guys passed me (2 of which finished a mere 3s ahead in total time). I didn't know it at the time, but I ended up finishing 11th overall, and 5th based on net time. I got a bag as a price, but I was more happy to have held off Court until the very end.
For comparison (though the course probably changes slightly from year to year), I finished 49th overall and 11th net time with a 35:42 last year. Then I was 5th in both overall and net with a 36:35, in a much smaller field 2 years ago. More importantly, the time difference between Court and I went from 5:36 to 4:12 to 3:33 in the last 3 years. That's encouraging.
After the trail race, my L-ITB showed signs of discomfort, so I got in some stretching by the PTs, and iced it down for a few minutes.
Orienteering race (C-Meet Sprint) 19:51 [4] *** 2.69 km (7:23 / km) +80m 6:25 / km
ahr:183 max:191 spiked:15/19c shoes: Silva O' Spikes (Rubber)
OCIN Sprint Series - East Fork State Park (Beach), Batavia, Ohio.
Gaiters Course: 2.5km, 80m, 19c. (1:5000, 5m)
Course Setter: Matthew Robbins
90s, sunny, clear. Hot and humid, but there was a strong southerly breeze blowing towards the lake all day.
After working at the registration, I was able to go out and run a course, thanks to Mike taking over the duties. Had an ok run. I drifted slightly left through the light green to #3 (corrected when I hit the drainage ditch). Was low at #4 following an unmapped trail, but spotted the control above my head just in time. Then to #9, I drifted off to the right going down to the trail. I didn't read the map carefully enough to use the reentrant, so probably lost 20-25s there. At #13, I assumed the special symbol was the tranformer box by the road, but the control was actually further up the slope on a manhole cover? At least I spotted a flag quickly and didn't lose too much time. Finally, I messed up #15, leaving the road too soon. I didn't pick a solid attackpoint, so was unsure when I saw the control.
In general, I didn't have much speed in the legs, but my concentration and map reading could've been sharper. As much as I wanted to go out and do the other 2 courses, I was pretty beat already, plus my ITB would've protested loudly. So I called it a day and packed things up.
Thanks to everyone who helped clean up and collect controls.
Gaiters Course: 2.5km, 80m, 19c. (1:5000, 5m)
Course Setter: Matthew Robbins
90s, sunny, clear. Hot and humid, but there was a strong southerly breeze blowing towards the lake all day.
After working at the registration, I was able to go out and run a course, thanks to Mike taking over the duties. Had an ok run. I drifted slightly left through the light green to #3 (corrected when I hit the drainage ditch). Was low at #4 following an unmapped trail, but spotted the control above my head just in time. Then to #9, I drifted off to the right going down to the trail. I didn't read the map carefully enough to use the reentrant, so probably lost 20-25s there. At #13, I assumed the special symbol was the tranformer box by the road, but the control was actually further up the slope on a manhole cover? At least I spotted a flag quickly and didn't lose too much time. Finally, I messed up #15, leaving the road too soon. I didn't pick a solid attackpoint, so was unsure when I saw the control.
In general, I didn't have much speed in the legs, but my concentration and map reading could've been sharper. As much as I wanted to go out and do the other 2 courses, I was pretty beat already, plus my ITB would've protested loudly. So I called it a day and packed things up.
Thanks to everyone who helped clean up and collect controls.
Stretching warm up/down 5:00 [1]
Saturday Jul 19, 2008 #
Note
ICO Metrogaine, or MVOC Bike-O - Unfortunately, conflict w/ morning group run.
Running (Mixed Road/Grass) 1:07:31 [2] 8.37 mi (8:04 / mi) +199m 7:31 / mi
ahr:140 max:174 shoes: Adidas Supernova Cushion 6
Low 70s (rising), clear, sunny, humid - Fall training group run from the Spot. This is a drop-back week, so only 8+ miles. I was to keep an 8:00/mi pace, which was a good thing. My calves were still a bit sore from Thursday's workout, and the muggy air made it feel tougher out there.
Bonus for the run today - the Yagoot folks were ready at the finish to hand out yummy frozen treats!
Bonus for the run today - the Yagoot folks were ready at the finish to hand out yummy frozen treats!
Strength (Weights) 10:00 [3]
Legs, lower back, and abs.
Spinning 1:02:00 [2]
ahr:134 max:148 shoes: Forte CR310
Easy on the spin bike at UAF. This time the lights were on, but I forgot to bring any maps with me. Doh!
Stretching warm up/down 10:00 [0]
Legs feel pretty tired and sore. Doesn't look like I'll be "racing" it tomorrow...
Friday Jul 18, 2008 #
Rowing (Ergometer) 21:59 [3] 5.0 km (4:24 / km)
ahr:142 max:164
Avg. 2:12, 26-30spm, 302c.
For the 2nd and 3rd 1000, I was averaging 2:05, but then I got tired, and the seat felt uncomfortable.
For the 2nd and 3rd 1000, I was averaging 2:05, but then I got tired, and the seat felt uncomfortable.
Strength (Calisthenics & Weights) 10:00 [3]
Lower back, abs, and planks.
Swimming (Indoor) 29:39 [2] 1.51 km (19:38 / km)
Easy w/ pull buoy.
Total = 1650yds, I think.
Total = 1650yds, I think.
Stretching warm up/down 10:00 [0]
Thursday Jul 17, 2008 #
Running tempo (Grass) 19:01 [4] 3.03 mi (6:17 / mi) +40m 6:02 / mi
ahr:179 max:189 shoes: Nike Zoom Waffle XC V
Low 90s, clear, sunny - RCGC Summer XC Series at Princeton Junior High. I arrived with 3min to spare so no time for any warm up. I quickly changed my shoes and headed off ~10s after the gun. Since this was to be a tempo workout, it didn't really matter where I place. The course was wide enough to let me work through the slower runners easily. The first lap was run in 9:07, just about where I want to be. In the 2nd lap, I think I varied my speed more in order to keep the effort around tempo level (HR). The heat was unpleasant, but I was still passing a few folks while keeping the HR below 190. I finished 11th, with Greg M. a couple spots ahead.
1.48mi 9:07.26 -- 174/185
1.55mi 9:54.05 -- 184/189
Tried out the new xc spikes. I've seen Dersu and Daedalus wore them for orienteering, but I'm not so sure my feet would be happy doing that. A couple hot spots developed in the 2nd lap, under the balls of the feet and big toe. Verdict is still out.
1.48mi 9:07.26 -- 174/185
1.55mi 9:54.05 -- 184/189
Tried out the new xc spikes. I've seen Dersu and Daedalus wore them for orienteering, but I'm not so sure my feet would be happy doing that. A couple hot spots developed in the 2nd lap, under the balls of the feet and big toe. Verdict is still out.
Running (Mixed Road/Grass/Gravel) 1:06:18 [2] 7.57 mi (8:45 / mi) +108m 8:23 / mi
ahr:145 max:162 shoes: Brooks Glycerin 4
After the xc "race," chatted with cedarcreek for a bit, then headed off for an easy run. I had planned to do some hill repeats, but with the heat and a good workout in already, I thought better of it. So, I just plodded along, through the village of Glendale, over to Glenwood Gardens for a loop, and then back along the railroad tracks to Princeton. Ran into Susan by the Depot and stopped to chat for a bit. While in Glenwood Gardens, saw an abundance of rabbits (like a couple dozens, I lost count!) and two stray cats. Also lots of people out and about for an evening stroll. Probably overdid it with the distance, but it was a nice run.
Stretching warm up/down 10:00 [0]
Strength (Free Weights) 20:00 [3]
Mostly arms and shoulders, plus a little bit of core stuff.
Wednesday Jul 16, 2008 #
Note
(rest day)
Unplanned rest day. Spent most of the evening finalizing my plans for COC. Car rental is so ridiculously expensive in Canada!
Tuesday Jul 15, 2008 #
Running warm up/down (Road) 33:09 [2] 3.76 mi (8:49 / mi) +89m 8:13 / mi
shoes: Brooks Glycerin 4
85F, sunny - Fall training group run from the Spot. We split up into 2 groups, the faster folks would go to the track for some Yassos, while the rest would get a 5-7mi of hilly run. Naturally, I was with the faster folks, but I only needed to pace at 3:12 for the 800s, so it was manageable. My legs actually didn't feel all that bad from yesterday.
This is the warm up to Withrow and cool up back to the Spot. I added in an extra mile at the end with Vera and Lauren.
1.36mi 11:57.03 -- 126/140
2.40mi 21:12.12 -- 150/168
This is the warm up to Withrow and cool up back to the Spot. I added in an extra mile at the end with Vera and Lauren.
1.36mi 11:57.03 -- 126/140
2.40mi 21:12.12 -- 150/168
Speed/Track tempo (Yasso 800s) 28:26 [3] 4.8 km (5:55 / km)
max:176 shoes: Brooks Glycerin 4
The Yasso portion. We did 6x800m @3:12, with 90s standing/walking rest. There were about 8-10 in my group. Most ran ahead of my pace in the first few, and slowed down in the last couple as they tired. I find that consistent pacing is still a very hard thing for most people to accomplish.
Splits per 800m, with HRavg / HRmax:
3:13.19 -- 131/163 (91.18 -- 146/164)
3:11.80 -- 161/173 (91.17 -- 152/173)
3:12.13 -- 160/170 (90.83 -- 150/172)
3:11.87 -- 162/176 (91.55 -- 155/176)
3:12.78 -- 163/174 (92.26 -- 153/175)
3:13.46 -- 165/174 (94.00 -- 156/173)
For the 100+ people we had on the track (and only using lanes 1 & 2) running various paces, I thought we managed pretty well.
Splits per 800m, with HRavg / HRmax:
3:13.19 -- 131/163 (91.18 -- 146/164)
3:11.80 -- 161/173 (91.17 -- 152/173)
3:12.13 -- 160/170 (90.83 -- 150/172)
3:11.87 -- 162/176 (91.55 -- 155/176)
3:12.78 -- 163/174 (92.26 -- 153/175)
3:13.46 -- 165/174 (94.00 -- 156/173)
For the 100+ people we had on the track (and only using lanes 1 & 2) running various paces, I thought we managed pretty well.
Stretching warm up/down 10:00 [0]
Strength 15:00 [3]
Ankles and core, w/ some planks.
Monday Jul 14, 2008 #
Running warm up/down (Mixed Track/Turf) 37:18 [2] 4.08 mi (9:09 / mi)
max:162 shoes: Asics Gel-DS Trainer 13
Low 80s, clear, sunny - Last of the Summer all-comers meet at Withrow. The mile and a 2-person 4-mile relay (alternating 400s) was on the menu for me. I arrived a little late and had just a 3min warm up before they called the milers over to the start. Luckily, there was such a big crowd the organizers decided to split it into 2 heats, with those running over 6:00 in the first heat. This allowed me more time for a proper warm up, which included some kicks and strides on the in-field turf.
Time here includes warm up, a brief jog between the mile and relay, and then cool down with John F.
0.39mi 2:52 -- 130/162
1.10mi 11:17 -- 129/161
0.31mi 3:42 -- 139/145
2.28mi 19:26 -- 142/149
Time here includes warm up, a brief jog between the mile and relay, and then cool down with John F.
0.39mi 2:52 -- 130/162
1.10mi 11:17 -- 129/161
0.31mi 3:42 -- 139/145
2.28mi 19:26 -- 142/149
Speed/Track race (Mile) 5:00 [5] 1.0 mi (5:00 / mi)
ahr:182 max:194 shoes: Asics Gel-DS Trainer 13
The Mile race. The goal was to try and break 5:00. My watch says I was dead even at 5 flat!
Splits per lap, with HRavg / HRmax:
75.59 -- 163/179 (this is the longer lap, with the extra 9m)
75.70 -- 185/188
76.45 -- 188/189
72.26 -- 192/194
I took 3rd, with the winner posting a 4:40. Still not quite at the shape I was in last September, but I'll happily take a 16s improvement from 4 weeks ago!
Splits per lap, with HRavg / HRmax:
75.59 -- 163/179 (this is the longer lap, with the extra 9m)
75.70 -- 185/188
76.45 -- 188/189
72.26 -- 192/194
I took 3rd, with the winner posting a 4:40. Still not quite at the shape I was in last September, but I'll happily take a 16s improvement from 4 weeks ago!
Speed/Track intervals (400s) 21:05 [4] 3.2 km (6:35 / km)
ahr:168 max:186 shoes: Asics Gel-DS Trainer 13
The 2-person 4-mile relay (alternating 400s). This was basically an interval workout of 8x400m, with near equal rest (standing/walking). I partnered with John, who's about 5s slower per lap. Since we both raced hard in the mile (John had a PR with 5:21, I think), our legs were already feeling tired. My goal was to run consistent 80s laps, and John 85s. As it turned out, we both were a few seconds faster, which was encouraging. I'm sure being in a race environment was a big factor. The winning team posted an impressive 18:14 with a bunch of 67s laps! Our team, the Crimson Bearcats, finished in 21:05 for a 4th or 5th place.
Splits per lap, with HRavg / HRmax, and (recovery):
77.86 -- 157/175 (81.74 -- 163/176)
78.91 -- 167/177 (81.90 -- 163/178)
76.84 -- 169/181 (81.08 -- 167/182)
78.83 -- 170/181 (82.27 -- 167/181)
76.72 -- 172/182 (81.35 -- 168/183)
77.47 -- 171/183 (79.96 -- 170/184)
75.00 -- 175/184 (82.10 -- 172/185)
73.58 -- 174/185 (79.96 -- 172/186)
Times weren't as consistent as I'd like, but it was a good workout nonetheless.
Splits per lap, with HRavg / HRmax, and (recovery):
77.86 -- 157/175 (81.74 -- 163/176)
78.91 -- 167/177 (81.90 -- 163/178)
76.84 -- 169/181 (81.08 -- 167/182)
78.83 -- 170/181 (82.27 -- 167/181)
76.72 -- 172/182 (81.35 -- 168/183)
77.47 -- 171/183 (79.96 -- 170/184)
75.00 -- 175/184 (82.10 -- 172/185)
73.58 -- 174/185 (79.96 -- 172/186)
Times weren't as consistent as I'd like, but it was a good workout nonetheless.
Stretching warm up/down 5:00 [0]
Sunday Jul 13, 2008 #
Note
(rest day)
No real training today. Just enjoying spending some time with good friends, plus taking in the scenery around Lakeside and Sandusky. Probably did a few hours worth of walking, but intensity wasn't training worthy. Took my time driving back, taking the non-highway route (shorter distance, but also slower speed) until Columbus. Nice weather today.
Saturday Jul 12, 2008 #
Running long (Road) 1:47:50 [2] 13.47 mi (8:00 / mi) +163m 7:43 / mi
ahr:137 max:169 shoes: Nike Air Pegasus+ 2007
77F, overcast, humid - Fall training group run from Crossroads. I led the marathon group and ran more or less the posted route. It was a bit of a fartlek workout as I try to run with different sub-groups. Quite a few people missed a turn in Mariemont and added on a bit of distance, but overall it turned out ok.
I felt kind of gross and tired when finished, so I rushed over to UAF for a quick shower/cleanup before getting on the road to Lakeside, OH for a wedding.
I felt kind of gross and tired when finished, so I rushed over to UAF for a quick shower/cleanup before getting on the road to Lakeside, OH for a wedding.
Stretching warm up/down 5:00 [0]
Very brief stretch post run.
Note
Had a heart-thumping incident on the highway... feel very lucky to still be breathing and walking. If I were a cat, I guess I've got 7 lives left.
Friday Jul 11, 2008 #
Rowing (Ergometer) 22:00 [3] 5.0 km (4:24 / km)
ahr:136 max:152
Avg 2:12, 27spm, 302c.
Strength 10:00 [3]
Lower back, abs, and some planks.
Swimming (Indoor) 42:49 [2] 2.29 km (18:42 / km)
Non-stop w/ pull buoy. 100 lengths.
Total = 2500yds
Total = 2500yds
Stretching warm up/down 10:00 [0]
Thursday Jul 10, 2008 #
Event: WOC 2008
Running warm up/down (Track) 25:02 [2] 2.64 mi (9:29 / mi)
ahr:134 max:174 shoes: Asics Gel-DS Trainer 13
86F, mostly clear, sunny - Track workout at Withrow with JFT group. Pretty light turnout for some reason. Vera started early, Criag bailed out due to back hamstring, so it was just George, Bob, and myself.
The workout:
1.5mi warm up, 10 strides, 2x [200 (R=100 jog), 400 (R=50 walk/50 jog), 600 (R=50 walk/50 jog), 800 (R=200 jog), 600 (R=50 walk/50jog), 400 (R=50 walk/50 jog), 200 (R=100jog)] with a recovery lap between set, then 1mi cool down.
Legs felt slightly tired (from the strength workout, maybe?) at the start, but didn't affect things much. By the end of the 2nd set though, the short rest and the heat were catching up with me. Glad to have the others running on the track, even if we were at different speed.
WU 1.59mi 14:02.30 -- 127/165
CD 1.05mi 10:59.50 -- 144/174
The workout:
1.5mi warm up, 10 strides, 2x [200 (R=100 jog), 400 (R=50 walk/50 jog), 600 (R=50 walk/50 jog), 800 (R=200 jog), 600 (R=50 walk/50jog), 400 (R=50 walk/50 jog), 200 (R=100jog)] with a recovery lap between set, then 1mi cool down.
Legs felt slightly tired (from the strength workout, maybe?) at the start, but didn't affect things much. By the end of the 2nd set though, the short rest and the heat were catching up with me. Glad to have the others running on the track, even if we were at different speed.
WU 1.59mi 14:02.30 -- 127/165
CD 1.05mi 10:59.50 -- 144/174
Speed/Track intervals (Strides) 5:28 [3] 1.2 km (4:33 / km)
ahr:138 max:185 shoes: Asics Gel-DS Trainer 13
10x100m strides (w/ 20m recovery)
These really helped get my legs warmed up and ready for the intervals.
These really helped get my legs warmed up and ready for the intervals.
Speed/Track intervals (Pyramids) 21:44 [4] 6.4 km (3:24 / km)
max:189 shoes: Asics Gel-DS Trainer 13
The intervals portion.
1st set:
200m 37.40 -- 138/185 (39.37 -- 164/169)
400m 1:20? (I messed up, hit the stop button on my watch!)
600m 2:01.47 -- 171/185 (48.60 -- 176/185)
800m 2:54.43 -- 176/185 (1:17.07 -- 172/184)
600m 2:04.60 -- 177/185 (1:02.91 -- 174/185)
400m 1:21.00 -- 177/185 (45.44 -- 178/185)
200m 36.48 -- 176/183 (1:08.08 -- 172/185)
=====================================
2nd set:
200m 37.11 -- 143/172 (35.57 -- 171/173)
400m 1:20.02 -- 177/185 (59.88 -- 175/185)
600m 2:01.65 -- 179/188 (41.48 -- 183/187)
800m 2:52.07 -- 182/187 (1:17.00 -- 176/186)
600m 2:03.05 -- 182/189 (58.28 -- 181/189)
400m 1:19.40 -- 182/187 (44.45 -- 183/187)
200m 35.62 -- 180/186 (48.68 -- 182/188)
Times were surprisingly consistent. Even more surprising was my HR not going over 190 for the entire workout! Perhaps fatique had something to do with this?
1st set:
200m 37.40 -- 138/185 (39.37 -- 164/169)
400m 1:20? (I messed up, hit the stop button on my watch!)
600m 2:01.47 -- 171/185 (48.60 -- 176/185)
800m 2:54.43 -- 176/185 (1:17.07 -- 172/184)
600m 2:04.60 -- 177/185 (1:02.91 -- 174/185)
400m 1:21.00 -- 177/185 (45.44 -- 178/185)
200m 36.48 -- 176/183 (1:08.08 -- 172/185)
=====================================
2nd set:
200m 37.11 -- 143/172 (35.57 -- 171/173)
400m 1:20.02 -- 177/185 (59.88 -- 175/185)
600m 2:01.65 -- 179/188 (41.48 -- 183/187)
800m 2:52.07 -- 182/187 (1:17.00 -- 176/186)
600m 2:03.05 -- 182/189 (58.28 -- 181/189)
400m 1:19.40 -- 182/187 (44.45 -- 183/187)
200m 35.62 -- 180/186 (48.68 -- 182/188)
Times were surprisingly consistent. Even more surprising was my HR not going over 190 for the entire workout! Perhaps fatique had something to do with this?
Running (Track) 15:07 [2] 2.0 km (7:34 / km)
shoes: Asics Gel-DS Trainer 13
Recovery between intervals, plus 400m between sets.
Stretching warm up/down 10:00 [0]
Strength (Free Weights) 10:00 [3]
Ankles and core.
Wednesday Jul 9, 2008 #
Spinning 1:00:00 [2] **
ahr:134 max:152 shoes: Forte CR310
Easy on the spin bike at UAF, trying out new bike shoes. Also brought along a JWOC Men's Middle Final map for reading, but concentration wasn't very good. Why do they have to make the room so dark?
Strength (Weights) 20:00 [3]
Hip Machine.
Abduction: 3x20@50#
Flexion: 3x20@70#
Extension: 3x20@90#
Adduction: 3x20@110# (both legs together)
Abduction: 3x20@50#
Flexion: 3x20@70#
Extension: 3x20@90#
Adduction: 3x20@110# (both legs together)
Stretching warm up/down 10:00 [0]
Tuesday Jul 8, 2008 #
Running (Road) 45:35 [2] 4.37 mi (10:26 / mi)
ahr:159 max:190 shoes: Brooks Glycerin 4
Low 90s, cloudy, humid - Fall training group run from the Spot. Hill repeats was the workout tonight, so we headed over to Rookwood for the "fun." A thunderstorm was brewing nearby (we even heard the sirens go off), but unluckily for us it never rained until we were done. The heat and humidity definitely made the workout tougher, but overall I felt ok.
Warm up, cool down, plus all the recoveries inbetween:
1.24mi 9:34.40 -- 144/163
0.18mi 2:10.42 -- 162/181
0.39mi 4:20.75 -- 162/185
0.24mi 2:33.95 -- 160/179
0.24mi 2:53.68 -- 160/186
0.33mi 5:50.95 -- 150/190
0.29mi 4:01.80 -- 153/186
0.30mi 2:57.35 -- 161/183
1.16mi 11:11.81 -- 163/190
Warm up, cool down, plus all the recoveries inbetween:
1.24mi 9:34.40 -- 144/163
0.18mi 2:10.42 -- 162/181
0.39mi 4:20.75 -- 162/185
0.24mi 2:33.95 -- 160/179
0.24mi 2:53.68 -- 160/186
0.33mi 5:50.95 -- 150/190
0.29mi 4:01.80 -- 153/186
0.30mi 2:57.35 -- 161/183
1.16mi 11:11.81 -- 163/190
Running hills (Road) 10:04 [4] 1.66 mi (6:04 / mi) +165m 4:38 / mi
ahr:175 max:202 shoes: Brooks Glycerin 4
The Hill portion of the workout. I was assigned to lead the faster 1/3 of the group, which had a total of 8 hills (2 of the steeper Rookwood, 2 of each side of the regular Rookwood loop, plus 1 on Edwards, and 1 up Handasyde). I basically just tried to stay a step or two ahead of the fastest guy in order to give him a chasing target. This seemed to work fine, but the back end of the group wasn't keeping up and the gap got bigger as the workout progressed. It's tough to manage a large group (50+) with varying paces.
Distance (Climb), split, with HRavg / HRmax:
0.15mi (75ft) 0:56.20 -- 166/181
0.16mi (75ft) 0:58.62 -- 185/202
0.21mi (60ft) 1:20.96 -- 173/182
0.21mi (60ft) 1:14.62 -- 172/185
0.26mi (70ft) 1:27.47 -- 175/190
0.25mi (70ft) 1:32.90 -- 168/186
0.16mi (50ft) 0:59.24 -- 170/183
0.26mi (80ft) 1:33.96 -- 178/191
I don't want to say they were easy, but I felt pretty smooth and comfortable on the hills, which is encouraging.
Distance (Climb), split, with HRavg / HRmax:
0.15mi (75ft) 0:56.20 -- 166/181
0.16mi (75ft) 0:58.62 -- 185/202
0.21mi (60ft) 1:20.96 -- 173/182
0.21mi (60ft) 1:14.62 -- 172/185
0.26mi (70ft) 1:27.47 -- 175/190
0.25mi (70ft) 1:32.90 -- 168/186
0.16mi (50ft) 0:59.24 -- 170/183
0.26mi (80ft) 1:33.96 -- 178/191
I don't want to say they were easy, but I felt pretty smooth and comfortable on the hills, which is encouraging.
Stretching warm up/down 5:00 [0]
Monday Jul 7, 2008 #
Running (Track) 44:11 [2] 5.23 mi (8:27 / mi)
ahr:145 max:173 shoes: Asics Gel-DS Trainer 13
80F, sunny, calm - Summer All-Comers Meet at College of Mt. St. Joseph. Both the Mile and 5k were on the menu today, but my focus was only on the 5k, trying to get a decent time there. I jogged around for a while to warm up, ran the mile easy at 7:11 (including 4 strides on the straight aways the last 2 laps), then ran around some more during the 4x400m relays. Basically, it was a very long and truncated warm up, if you can call it that. I also did quite a few strides, high kicks, etc. (not logged). I just didn't want to waste my time sitting there.
Then came the 5k, which I did alright and met my goal (see entry below for more details). Afterwards, an easy 1mi cool down with John F. The track at CMSJ is fairly new (3-4yrs), and has nice soft surface (good for long distance events).
1.68mi 13:27.14 -- 145/167
1.04mi 7:11.81 -- 152/173
1.51mi 14:42.92 -- 139/173
1.00mi 8:48.82 -- 151/156
Then came the 5k, which I did alright and met my goal (see entry below for more details). Afterwards, an easy 1mi cool down with John F. The track at CMSJ is fairly new (3-4yrs), and has nice soft surface (good for long distance events).
1.68mi 13:27.14 -- 145/167
1.04mi 7:11.81 -- 152/173
1.51mi 14:42.92 -- 139/173
1.00mi 8:48.82 -- 151/156
Speed/Track race (5k) 17:39 [5] 5.0 km (3:32 / km)
ahr:189 max:203 shoes: Asics Gel-DS Trainer 13
5000m race on the track. I've ran x-country, and done some road 5Ks, but have never raced this distance on a track. My road PR is 18:27, so I was hoping for a sub-18 performance here. After the 2-miler last week, I thought it'd be reasonable to try holding a pace @85s per lap for 17:42.5.
Heat 1 had a few of the local top runners and others, who were all shooting to go sub 17:30. I didn't feel like getting lapped and bringing up the rear, so I opted to run in Heat 2 and watched the first race. Derrick Butler outkicked Donnie Warner in the last lap to win it in 15:0?
Then came our Heat. I started out nice and relax, letting others set the early pace. We were a couple seconds slower than my target, but close enough. I wasn't very comfortable running on the inside with the pack, so I picked up my pace slightly in the 3rd lap, and was surprised to find myself in the lead! That's kind of an unfamiliar territory. I just tried to keep running my race, hitting the goal time per lap, all the while waiting for Omah Nash, Karen Berling, or any of the other Earthdrummers to blow by me at any time. Eventually, around lap 6th or 7th, Omah passed me. But he was still running my goal pace, so I stuck with him. With 1 lap to go, he started to open up a small gap. Then his hamstring/quad cramped up, and allowed me to close the gap again. I tried to remind myself to use the arms and lift the legs, and sprinted in hard. I think Omah got me by a body. It was close. I didn't really care, as I got the time that I wanted, a new PR!
Splits per lap, with HRavg / HRmax:
1:26.98 -- 160/175
1:25.12 -- 180/182
1:23.50 -- 185/188
1:24.23 -- 188/190
1:26.37 -- 191/192
1:26.10 -- 191/193
1:27.48 -- 192/193
1:25.70 -- 194/195
1:26.17 -- 195/196
1:25.38 -- 196/197
1:24.95 -- 196/197
1:22.80 -- 198/201
0:34.90 -- 202/203 (last 200m, with a new HRmax!)
4 laps - 5:39
8 laps - 11:25 (5:46)
12 laps - 17:04 (5:39)
So it looks like I slowed a bit in the 2nd mile. Overall, I'm still happy with the consistency from lap to lap, and very happy to have enough left in the tank for the final kick. Perhaps 17 is achievable someday? My HR monitor started beeping at me (HR above 195) with a little over a mile to go, so I was working near or at max for 1/3 of the race. In the future, I think I'll either turn off the alert or adjust to a higher number, because it may be a distraction during the race.
Heat 1 had a few of the local top runners and others, who were all shooting to go sub 17:30. I didn't feel like getting lapped and bringing up the rear, so I opted to run in Heat 2 and watched the first race. Derrick Butler outkicked Donnie Warner in the last lap to win it in 15:0?
Then came our Heat. I started out nice and relax, letting others set the early pace. We were a couple seconds slower than my target, but close enough. I wasn't very comfortable running on the inside with the pack, so I picked up my pace slightly in the 3rd lap, and was surprised to find myself in the lead! That's kind of an unfamiliar territory. I just tried to keep running my race, hitting the goal time per lap, all the while waiting for Omah Nash, Karen Berling, or any of the other Earthdrummers to blow by me at any time. Eventually, around lap 6th or 7th, Omah passed me. But he was still running my goal pace, so I stuck with him. With 1 lap to go, he started to open up a small gap. Then his hamstring/quad cramped up, and allowed me to close the gap again. I tried to remind myself to use the arms and lift the legs, and sprinted in hard. I think Omah got me by a body. It was close. I didn't really care, as I got the time that I wanted, a new PR!
Splits per lap, with HRavg / HRmax:
1:26.98 -- 160/175
1:25.12 -- 180/182
1:23.50 -- 185/188
1:24.23 -- 188/190
1:26.37 -- 191/192
1:26.10 -- 191/193
1:27.48 -- 192/193
1:25.70 -- 194/195
1:26.17 -- 195/196
1:25.38 -- 196/197
1:24.95 -- 196/197
1:22.80 -- 198/201
0:34.90 -- 202/203 (last 200m, with a new HRmax!)
4 laps - 5:39
8 laps - 11:25 (5:46)
12 laps - 17:04 (5:39)
So it looks like I slowed a bit in the 2nd mile. Overall, I'm still happy with the consistency from lap to lap, and very happy to have enough left in the tank for the final kick. Perhaps 17 is achievable someday? My HR monitor started beeping at me (HR above 195) with a little over a mile to go, so I was working near or at max for 1/3 of the race. In the future, I think I'll either turn off the alert or adjust to a higher number, because it may be a distraction during the race.
Running warm up/down (Mixed Road/Grass) 10:52 [2] * 1.03 mi (10:33 / mi)
ahr:144 max:164 shoes: Asics Gel-DS Trainer 13
A little extra cool down on my own, running around the campus with a campus map. I was curious to see whether it has any potential for a sprint map. Unfortunately, I think it's too small, and not enough buildings / passage ways to create mass confusion at high speed.
Stretching warm up/down 15:00 [0]
Some at the track, plus more at home. Legs aren't feeling as beat up than last week, which bodes well for hill repeats tomorrow.
Sunday Jul 6, 2008 #
Cycling (Road) 44:00 [2] 10.6 mi (14.5 mph) +174m
ahr:129 max:158
80F, clear, humid - Easy ride around the 'hood after dinner. 26.8
Stretching warm up/down 10:00 [0]
Saturday Jul 5, 2008 #
Running long (Road) 1:26:16 [2] 11.1 mi (7:46 / mi) +177m 7:24 / mi
ahr:141 max:164 shoes: Nike Air Pegasus+ 2007
68F, partly cloudy, humid - Fall training group run from the Spot. I'd planned to run no more than 10mi, but was assigned to the longer route. As least the course was relatively flat, so 1mi extra was not a big deal. Started out in a nice big pack, then we got spread out after 2mi. Ran the rest mostly with Stephen.
Strength (Weights) 20:00 [3]
After breakfast. Worked on the core, plus some arms/shoulders.
Cycling (Stationary) 45:00 [2] ** 12.79 mi (17.1 mph)
Level 5, Random, 305c.
Easy spin on the recumbent while reading the JWOC men's middle qual map. I'm convinced my butt isn't made for recumbent seats.
Easy spin on the recumbent while reading the JWOC men's middle qual map. I'm convinced my butt isn't made for recumbent seats.
Stretching warm up/down 15:00 [0]
After the run, and then more after the bike.
Friday Jul 4, 2008 #
Note
(rest day)
Rest day.
Thursday Jul 3, 2008 #
Cycling intervals (Stationary) 1:02:00 [3] 18.25 mi (17.7 mph)
Level varied, Manual, 684c.
15min warmup, then 4x 4min intervals w/ 3min recovery, and cool down for the rest. HR on the interval portions hovered in the 170s, which is about a level 4 effort for me on the bike. It was definitely tiring work, but not to the point of exhaustion.
15min warmup, then 4x 4min intervals w/ 3min recovery, and cool down for the rest. HR on the interval portions hovered in the 170s, which is about a level 4 effort for me on the bike. It was definitely tiring work, but not to the point of exhaustion.
Swimming (Indoor) 21:44 [2] 1.14 km (19:04 / km)
A short easy swim (w/ buoy) to cool off and loosen things up a bit.
Did a 1000yd non stop, then 250yd at a harder effort. There were times when I felt I was moving through the water somewhat effortlessly. Hope it happens more often.
Total = 1250yds.
Did a 1000yd non stop, then 250yd at a harder effort. There were times when I felt I was moving through the water somewhat effortlessly. Hope it happens more often.
Total = 1250yds.
Stretching warm up/down 10:00 [0]
While watching Mary's bid at the US Olympics Trial on tv. She becomes the 2nd Olympian I've had the previlege to meet / talk to, I think.
Wednesday Jul 2, 2008 #
Cycling (Stationary) 1:02:00 [2] 27.0 mi (26.1 mph)
Level 11, Alpine Pass, 641c.
Stretching warm up/down 10:00 [0]
Tuesday Jul 1, 2008 #
Running (Road) 36:15 [2] 4.35 mi (8:20 / mi)
ahr:144 max:189 shoes: Brooks Glycerin 4
83F, sunny - Fall training group run from the Newport Levee. Tonight's menu was road intervals. Since the Blast is now history, we had a huge influx of people carrying over from that group, and thus a whole bunch of new faces I don't recognize. We ran over to the ~1mi loop around Longworth Hall / Bengals' practice field by way of Clay Wade Bailey, did 3 loops of intervals, and back via Mehring Way / Purple People Bridge. Kind of neat to run by GABP while a game is going on.
This is the warm up and cool down portion.
2.50mi out, 20:36 -- 143/189 (the high HR reading was over the CWB bridge portion, not sure why though as effort and pace didn't increase.)
1.85mi back, 15:39 -- 146/172
This is the warm up and cool down portion.
2.50mi out, 20:36 -- 143/189 (the high HR reading was over the CWB bridge portion, not sure why though as effort and pace didn't increase.)
1.85mi back, 15:39 -- 146/172
Running intervals (Road) 21:49 [3] 3.12 mi (7:00 / mi)
ahr:159 max:189 shoes: Brooks Glycerin 4
The interval portion. My legs were a bit tired still from the past 3 days' hard efforts, but luckily I only needed to lead the group with a 7:00/mi (on), 7:30/mi (off) pace. So that didn't tax my overworked legs too much. The challenge was actually hitting the right paces. We did a continuous 2min ON / 2min OFF interval that lasted a full 3 loops.
The first one started out way too fast. Then I adjusted. But most in my group were feeling springy enough to keep the faster pace. Only 4 stuck with me at our prescribed pace, which was more like 6:48/7:25. At least we were consistent and didn't slow down. Totaled 4 ONs and 3 OFFs.
The first one started out way too fast. Then I adjusted. But most in my group were feeling springy enough to keep the faster pace. Only 4 stuck with me at our prescribed pace, which was more like 6:48/7:25. At least we were consistent and didn't slow down. Totaled 4 ONs and 3 OFFs.
Stretching warm up/down 5:00 [0]