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Attackpoint - performance and training tools for orienteering athletes

Training Log: mariaamaya

In the last 7 days:

activity # timemileskm+m
  Run3 11:50:48 61.62(11:32) 99.17(7:10)
  Walk1 51:00 3.16(16:08) 5.09(10:02)
  Total4 12:41:48 64.78(11:46) 104.25(7:18)
  [1-5]3 11:50:48
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SaSuMoTuWeThFr

Thursday Mar 23 #

5 AM

Run (Treadmill) 1:00:00 [3] 6.22 mi (9:39 / mi)
shoes: ON


Run 2: Easy week version of a flat cruise interval workout. After the normal 15:00 easy run warmup and a few flat strides, the workout is 4 x 3:00 @ approx 4:50 pace (depending on how your legs feel it might be slower) with a 1 minute recovery consisting of easy running between each. Cool-down with another 15:00 of easy running.

Not sure what I was doing. Not as easy as I thought it would be. Not sure if that was truly hard or I'm just fatigued. I ended up taking 4:50 and doubling it to 9:40 m/m then running at 8:57 m/m pace for the 3 minutes, how any of that makes any sense, I'm really not sure!

Warm Up Walk
.32 miles, 7:00 min

Workout

0-15 min flat at 5.8 mph
15-19 = 4 strides @ 10.0 mph
19-25 min cool down flat at 6.0 mph

25-41 = 4 X 3:00 min @ 6.7 mph (8:57 m/m) break at 6.0 mph for 1 minute

41-45 min up to 6.1 mph
45-50 min up to 6.2 mph
50-55 min up to 6.3 mph
55-58 min up to 6.4 mph
58-58:30 min up to 6.5 mph
58:30-59 min up to 6.6 mph
59-59:30 min up to 6.7 mph
59:30-60 min up to 6.8 mph

Cool Down Walk
6.49 miles, 5:00 min

Tuesday Mar 21 #

5 AM

Walk (Treadmill) 51:00 [0] 3.16 mi (16:08 / mi)
shoes: ON


Walk 5: 30:00 flat casual walking.

3.16 miles, 51:00 min

Started with warm up walk for 6 min:
0-6 min flat up to 3.0 mph

Workout:
Increase speed by .1 mph every 2 min from 6 min to 30 min.

At 30 min hold speed at 4.2 mph until 51 min

Cool Down:
At 51 min drop speed to 3.2 mph for cool down walk.

End at 60:00 min, 3.64 miles.

Not hard, not too easy. Just enough that it was good for where I'm at as far as recovery week, feeling a little bit fatigued!

Monday Mar 20 #

5 AM

Run (Treadmill) 40:00 [2] 4.0 mi (10:00 / mi)
shoes: ON


Run 4: 30:00 very easy jog as your first run after the race.

Warm Up Walk
.32 miles, 7:00 min

Workout
0-10 min start at 5.8 mph flat, nice and easy

@ 10 min 5.8 mph
@ 20 min 5.9 mph
@ 30 min 6.0 mph

@ 32 min 6.1 mph
@ 34 min 6.2 mph
@ 36 min 6.3 mph
@ 38 min 6.4 mph

last two minutes tried to speed it up
@ 38:30 min 6.5 mph
@ 38:45 min 6.6 mph
@ 38:57 min 6.7 mph
@ 39:03 min 6.8 mph
@ 39:09 min 6.9 mph
@ 39:12 min 7.0 mph
@ 39:18 min 7.1 mph
@ 39:22 min 7.2 mph
@ 39:27 min 7.3 mph
@ 39-40 min up to 8.5 mph

Nice run, not hard at all! Super enjoyable, especially knowing that it was supposed to be short.

Cool Down Walk
5:00 min, .25 miles

Saturday Mar 18 #

8 AM

Run (Outside) 10:10:48 [5] 51.4 mi (11:53 / mi)
shoes: Nike 4.0 Magenta

Badwater Cape Fear 51.4 miles

Wow, so much to say. I'll keep it short.

Started with a 11 mile run around the island on flat roads, no wind, comfortable temperatures, I thought this was going to be a great, easy race. I should have known it had the Badwater name for a reason.

Anyway, switched over to 1.4 miles on trail, which ended up being really annoying. It was so short that there was no point in passing anyone but it was a very slow walk run and I had the wrong shoes for a trail run. Regardless, I was really glad to be out of that little trail, although it was quite beautiful!

Now I'm on the first part of a 20 mile two loop course. Up the beach for 10 miles and back for 10 miles. Two loops equals 40 miles, plus the first 12 or so and that makes 51.4 miles.

Up the beach for the first 10 miles was great! Easy, I ran comfortable, again, I kept thinking this is going to be a great race, with a good time. Thank goodness I'm not really trained because I'll still post a good time. The only hard part was trying to jump around the incoming waves, since it was coming up to be high tide. The soft sand didn't help either but it was manageable. People returning didn't look too happy, tried smiling at several and I got discouraged looks, hmm... not sure why.

Well, I arrived at Fort Fisher, the turnaround, grabbed some Coke :) and headed back. I was about to understand the discouraged looks. Okay, this is where the beauty of the kindness of the race fell apart! The wind was horrendous, it was cold but I'd say, "cool" for most people. It was not bad at all, but not warm. However, the temperature was the least of my worries. That wind was the worst, the sand was soft and I felt like I was running while standing still, except on a treadmill at least you get to log miles. I was NOT logging miles, the wind was so ferocious I had to bow my head and just push forward. How was I going to do another loop? Luckily I was determined to do 51 miles, because there was the option to switch to 32 miles at the turnaround.

Finally, around the corner, and now I'm back at the turnaround at 6:11

Okay, let's do this one more time. I'm allowed to push right? Yep, so let's see what I can do.

So, I headed back up the beach to Fort Fisher. I'm feeling good (because of course, the wind is at my back) and I start to try to push the speed. I knew I had to gain as much distance as I could because for one, this was the end, and two, the return was going to be brutal. You can see this push from mile 30-40 my miles start showing somewhere around 10:20 or so, where on my first loop they fluctuate between 10:50-11:00.

Anyway, my legs hurt, I had started doing 38 min run and 2 min walk at 3:40 and every 40 minutes without fail, I stuck to it. I had a tough time starting this run/walk but I ended up doing the following:

@ 45 min walked for :45 seconds
@ 1:10 walked for :20 seconds (little hill)
@ 2:10 walked for 3-4 min (aid station and sand)
@ 2:40 walked for 2 min
@ 3:40 walked for 2 min
@ 4:20 walked for 2 min
@ 5 hrs walked for 2 min
@ 5:40 walked for 2 min
@ 6:20 walked for 2 min
@ 7 hrs walked for 2 min
@ 7:40 walked for 2 min
@ 8 hrs walked for 2 min (aid station and sand)
@ 8:40 walked for 2 min
@ 9:20 walked for 2 min

Pushed hard to the end. The wind was, of course, even worse than the first loop. I saw a trio of three up ahead and decided I would try to catch up... that was a funny joke. Okay, so then I decided I needed to try to finish in under 10 hrs., so I pushed even harder. I had said that I wanted to leave it all on the course and I think I did.

I thought back to my training and realized that I had actually only trained for 5-6 weeks for this race, due to my surgery, so I couldn't feel too badly about how I had done.

I ended up finishing 11/31 of the female 51 mile runners. 47th overall out of 107 or so total 51 mile runners.

First 32 miles = 6:11 (11:35 m/m)
32 - 51.4 miles = 3:59 (12:11 m/m)
Total = 10:10:48 (11:52 m/m)

These women were tough, I had counted 14-17 female runners on the first loop and I figured it would drop to about 6-8 females after the first loop and the 50Kers finished. Not the case, I was still happy to have been able to pass between 3-6 females but I didn't expect so many to hold such a strong pace.

Strategy: I started way behind and moved my way to the front nice and slow, I was torn between trying to push hard at the beginning and trying to keep it easy. Hence the delay in starting the run/walk. I ended up just trying to go at a pace that felt comfortable but not too slow.

My phone died at the second loop turn around, so I only have 40 miles of splits.

Anyway, it was a motivating run, lots of fun and I'm ready to sign up for the next one. It was an amazing experience to know that a flat run could be so hard by just adding a few lovely variables: sand and wind.

Eating: I ate when hungry, and drank when thirsty. I got tired of trying to eat at certain intervals and eating too much or too little. So, I drank earlier than normal, which was a good move, I just took more "smaller" sips. And I ate when I started getting hungry. I feel like my food and water and salt intake was close to spot-on. I also took some acetaminophen at 30 miles and again at 40 miles, that helped a bit, not a lot but enough, most of it was actually psychosomatic - I think.

Well, good to know I can still push on a 50 mile run even after only 6 weeks of training. Great reminder that I have lots of work to do this spring for all my scheduled races!!

DISTANCE PACE ELAPSED TIME

1.0 mi 10:33 min/mi 00:10:33
2.0 mi 10:30 min/mi 00:10:29
3.0 mi 10:45 min/mi 00:10:45
4.0 mi 10:26 min/mi 00:10:25
5.0 mi 10:31 min/mi 00:10:31
6.0 mi 10:16 min/mi 00:10:16
7.0 mi 10:14 min/mi 00:10:13
8.0 mi 10:17 min/mi 00:10:17
9.0 mi 10:24 min/mi 00:10:23
10.0 mi 10:21 min/mi 00:10:20
11.0 mi 10:52 min/mi 00:10:52 (trail portion)
12.0 mi 15:09 min/mi 00:15:08 (trail portion)

13.0 mi 13:13 min/mi 00:13:13 (started out to Fort Fisher on 1st loop)
14.0 mi 10:20 min/mi 00:10:19
15.0 mi 10:41 min/mi 00:10:41
16.0 mi 10:41 min/mi 00:10:40
17.0 mi 11:11 min/mi 00:11:11
18.0 mi 10:49 min/mi 00:10:48
19.0 mi 10:47 min/mi 00:10:47
20.0 mi 10:50 min/mi 00:10:49
21.0 mi 11:11 min/mi 00:11:11

22.0 mi 11:49 min/mi 00:11:49 (started back down the beach)
23.0 mi 13:04 min/mi 00:13:02
24.0 mi 13:07 min/mi 00:13:07
25.0 mi 13:19 min/mi 00:13:18
26.0 mi 12:59 min/mi 00:12:59
27.0 mi 12:49 min/mi 00:12:48
28.0 mi 12:51 min/mi 00:12:51
29.0 mi 11:58 min/mi 00:11:58
30.0 mi 11:45 min/mi 00:11:44
31.0 mi 11:59 min/mi 00:11:59

32.0 mi 13:47 min/mi 00:13:46 (back out on 2nd loop)
33.0 mi 13:08 min/mi 00:13:05
34.0 mi 11:21 min/mi 00:11:21
35.0 mi 10:54 min/mi 00:10:53
36.0 mi 10:58 min/mi 00:10:57
37.0 mi 10:17 min/mi 00:10:16
38.0 mi 10:21 min/mi 00:10:20
39.0 mi 10:37 min/mi 00:10:37
40.0 mi 11:34 min/mi 00:11:34
41.0 mi 10:54 min/mi 00:10:54
41.8 mi 12:38 min/mi 00:09:29 (started return to finish... phone died)

Paul, thanks for your motivating talk when I saw you! :)

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