Training Log Archive: KatIn the 30 days ending Nov 30, 2006:
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Thursday Nov 30, 2006 #
Note
(rest day)
Boris is here!!! :)
Wednesday Nov 29, 2006 #
Swimming 1:03:30 [4]
I meant to be in the pool around 12, but it turned out my bike had a completely flat tire so I took it to a nearby bike shop and had to walk to the pool instead. Thus, I only started swimming around 1 and since I hadn't eaten anything since breakfast at 9, I was pretty hungry! But luckily Wylie was there to motivate me to be fast and not think about food.
warm-up: 5x100 free
main:
3x{50 free on 55, 50 back on 65}
125 free/back easy
6x{25 free on 30, 50 back on 60, 100 free on 1:40, 50 free on 55, 25 back on 30} (100s were 1:30, 1:30, 1:31, 1:31, 1:31, 1:29)
125 free/back easy
3x{50 fly/back on 60, 50 back on 60}
(I did the fly very fast, then the 25 back easy. The 50 back was hard all the way. Had ~10 sec rest for both.)
cool-down: 350 free/back easy
TOTAL: 3.2 km
Afterward, I made the long walk back to the center of Oxford and got myself a pasty and some hot chocolate. It was good.
warm-up: 5x100 free
main:
3x{50 free on 55, 50 back on 65}
125 free/back easy
6x{25 free on 30, 50 back on 60, 100 free on 1:40, 50 free on 55, 25 back on 30} (100s were 1:30, 1:30, 1:31, 1:31, 1:31, 1:29)
125 free/back easy
3x{50 fly/back on 60, 50 back on 60}
(I did the fly very fast, then the 25 back easy. The 50 back was hard all the way. Had ~10 sec rest for both.)
cool-down: 350 free/back easy
TOTAL: 3.2 km
Afterward, I made the long walk back to the center of Oxford and got myself a pasty and some hot chocolate. It was good.
Tuesday Nov 28, 2006 #
Cross-Training (elliptical) 1:00:00 [1]
Tried the stationary bike for a few minutes, but my knees didn't like that, so switched to the elliptical.
Strength Training 20:00 [3]
Stretching 5:00 [1]
Monday Nov 27, 2006 #
Swimming 1:05:39 [3]
A very good swim session. A few parts of my body felt a bit stiff/sore in the beginning, but after about half an hour, I felt great!
warm-up: 5x100 free easy
main:
6x50 free on 55 sec
4x{75 free (breathe 3,5,7 by 25's), 25 back}
50 back easy
6x{25 free on 30, 50 free on 55, 100 free on 1:45, 50 free on 55, 25 free on 30}
100 back easy
2x{50 fly/back on 65, 50 back *fast* on 65}
cool-down: 300 free/back easy
TOTAL: 3,350 meters
warm-up: 5x100 free easy
main:
6x50 free on 55 sec
4x{75 free (breathe 3,5,7 by 25's), 25 back}
50 back easy
6x{25 free on 30, 50 free on 55, 100 free on 1:45, 50 free on 55, 25 free on 30}
100 back easy
2x{50 fly/back on 65, 50 back *fast* on 65}
cool-down: 300 free/back easy
TOTAL: 3,350 meters
Strength Training (core+ankles) 11:00 [1]
Stretching 8:00 [1]
Note
My left knee is still a bit puffy, but it doesn't look like the weekend made it much worse, which is good. Nonetheless, I'm going to do cross-training this week and perhaps go for an easy run on Friday if the swelling goes down.
C • Knee 3
Sunday Nov 26, 2006 #
Event: OK Nuts Trophy
Running 5:00 [1] 0.5 km (10:00 / km)
Fast walking and then jogging with all of my stuff to the start when I realized I had less than ten minutes left!
Orienteering 1:06:37 [5] 7.51 km (8:52 / km) +320m 7:19 / km
shoes: Orange Adidas O-shoes
EVENT: SLOW OK Nuts Trophy (regional event)
COURSE: W21L, 7.51 km, 320 m climb, 16 controls
MAP: Winterfold & Pitch Hill, 1:10,000, 5m contours
TERRAIN: This area is close to Leith Hill, and contains some similar technical contour detail around the southern part of the map. The central area is entirely made up of big reentrants (and noses), with paths and some blocks of green. The eastern part of the map is white, with mostly good running except for some areas of bracken and occasional knee-high green stuff. The steep-looking reentrants at the bottom of the map are in fact *steep.*
MY RUN: Since I ran my heart out yesterday, I knew there wasn't much hope of winning W21L today. But I also knew that I could still do reasonably well if I had a clean run. So I set off with the goal of being technically accurate. Already at the first control, after a 20-meter climb to the flag, I was breathing hard and my legs were tired. The rest of the course was much the same - I forced myself to push on the downhills and go steady on the uphills, walking fast on the very steepest parts. It was really tough, but I enjoyed it. It was a good course, with some pretty technical controls at the end and a ~2km long leg to #5. My route choice for that wasn't perfect, but I'm happy that I thought of a plan and executed it without wasting too much time thinking.
RESULTS: 3rd out of 24 women. The two people that beat me were Sarah Rollins (Great Britain senior squad) and Anne Edwards (Great Britain junior squad). Also, Abi Weeds beat me by a minute, but she was non-competitive because she helped out with the event. Results: http://www.sloweb.org.uk/events/20061126/Splits.ht...
MISTAKE ANALYSIS:
#2 - going on a bearing to the control, saw an orienteer a bit right of the line and strayed off the straight line. Ended up climbing up several extra contours, relocating reasonably quickly, and climbing back down - 1:30 lost.
#5 - the long leg. Didn't go completely straight through the bracken in the beginning of the leg, one micro-route choice in the middle was sub-optimal, and once I was near the control, I confused a grassy straight for a big trail and attacked too early (realized almost immediately, though). 1 minute lost.
#6 - Didn't look at map enough and took sub-optimal route to control. ~15 seconds lost.
#10 - I must have been delusional by this point. Though I was going due south but then saw a fence which was about 45 degrees in the wrong direction! Didn't panic and adjusted accordingly, but wound up losing ~1:45.
#13 - This was a leg across a steep ravine to the south of the map. I started going around on a trail, then saw that the trail bent and thought it might be faster to cut the corner. I started doing that, but it absolutely sucked to contour around the side of the ravine - too much undergrowth even though it was mapped as white. So I slogged back up to the trail and continued. Lost ~45 seconds.
TOTAL: ~5:15 lost. Achieved my goal of less than 1 minute of mistakes per km, so this was a good race. Looking at the splits, I couldn't have beaten Sarah Rollins, but could definitely have gotten Anne Edwards with a cleaner run.
COURSE: W21L, 7.51 km, 320 m climb, 16 controls
MAP: Winterfold & Pitch Hill, 1:10,000, 5m contours
TERRAIN: This area is close to Leith Hill, and contains some similar technical contour detail around the southern part of the map. The central area is entirely made up of big reentrants (and noses), with paths and some blocks of green. The eastern part of the map is white, with mostly good running except for some areas of bracken and occasional knee-high green stuff. The steep-looking reentrants at the bottom of the map are in fact *steep.*
MY RUN: Since I ran my heart out yesterday, I knew there wasn't much hope of winning W21L today. But I also knew that I could still do reasonably well if I had a clean run. So I set off with the goal of being technically accurate. Already at the first control, after a 20-meter climb to the flag, I was breathing hard and my legs were tired. The rest of the course was much the same - I forced myself to push on the downhills and go steady on the uphills, walking fast on the very steepest parts. It was really tough, but I enjoyed it. It was a good course, with some pretty technical controls at the end and a ~2km long leg to #5. My route choice for that wasn't perfect, but I'm happy that I thought of a plan and executed it without wasting too much time thinking.
RESULTS: 3rd out of 24 women. The two people that beat me were Sarah Rollins (Great Britain senior squad) and Anne Edwards (Great Britain junior squad). Also, Abi Weeds beat me by a minute, but she was non-competitive because she helped out with the event. Results: http://www.sloweb.org.uk/events/20061126/Splits.ht...
MISTAKE ANALYSIS:
#2 - going on a bearing to the control, saw an orienteer a bit right of the line and strayed off the straight line. Ended up climbing up several extra contours, relocating reasonably quickly, and climbing back down - 1:30 lost.
#5 - the long leg. Didn't go completely straight through the bracken in the beginning of the leg, one micro-route choice in the middle was sub-optimal, and once I was near the control, I confused a grassy straight for a big trail and attacked too early (realized almost immediately, though). 1 minute lost.
#6 - Didn't look at map enough and took sub-optimal route to control. ~15 seconds lost.
#10 - I must have been delusional by this point. Though I was going due south but then saw a fence which was about 45 degrees in the wrong direction! Didn't panic and adjusted accordingly, but wound up losing ~1:45.
#13 - This was a leg across a steep ravine to the south of the map. I started going around on a trail, then saw that the trail bent and thought it might be faster to cut the corner. I started doing that, but it absolutely sucked to contour around the side of the ravine - too much undergrowth even though it was mapped as white. So I slogged back up to the trail and continued. Lost ~45 seconds.
TOTAL: ~5:15 lost. Achieved my goal of less than 1 minute of mistakes per km, so this was a good race. Looking at the splits, I couldn't have beaten Sarah Rollins, but could definitely have gotten Anne Edwards with a cleaner run.
Running warm up/down 9:30 [2] 1.06 mi (8:58 / mi)
shoes: Orange Adidas O-shoes
Cool-down jog by myself on some of the big paths.
Saturday Nov 25, 2006 #
Note
After agonizing all week about whether to run today, I asked Boris for a final opinion late on Friday evening. He told me that the choice would probably not affect my knee too much in the long run and that if I didn't go, I would be upset about it. So it was decided I'd go.
Running 15:00 [2] 1.76 mi (8:31 / mi)
shoes: Mizuno XC spikes
Warming up with the other Oxford girls. The bottoms of my feet hurt when running on the uneven grass, but were ok on the paths.
Running 27:19 [5] 6.2 km (4:24 / km)
shoes: Mizuno XC spikes
The Cross-Country Varsity Match! For the second Saturday in a row, I made the 2.5 hour journey to Cambridge. It was absolutely pouring and windy when we got there, but by the time we'd walked to the start and set down our stuff under some trees, it was beginning to ease up and the sun came out! I was really excited about running and felt I was completely ready at the start. The organizer yelled "GO" and we were off. The Cambridge girls started out way too fast and then slowed down so Christine and I had to work extra in the first few minutes to try and get ahead of them, as the path was rather narrow. Finally, Anair was leading the field, with three Cambridge girls and me behind her. I was feeling ok and wondering when I should make a move to pass the Tabs. But then the trouble started. Usually I don't really start feeling the hurt in an XC race until about 15-20 minutes out. Today I began feeling tired after 5 minutes and by 10 it was unbearable. I felt really lifeless and I couldn't do anything about it. It was a lot warmer this weekend than last, but the part of my arms from the elbow to the wrist still felt stiff from the cold and my legs felt heavy (perhaps from having my period or perhaps from being sick). To make it worse, I was having a really bad stitch/cramp right under my ribcage and after about ten minutes out, I was pretty close to crying from the pain. I must have looked really pathetic because one of the Cambridge marshals actually quietly cheered me on before loudly yelling "Go Cambridge!" to my pursuers. On the slight uphill, Christine passed me and I could do absolutely nothing about it as my calves were cramping up and I had nothing left. I seriously considered stopping after the first loop. Plenty of stuff was wrong with me - people would be sympathetic if I collapsed to the ground. But I kept going, knowing that I'd feel lower than dirt if I stopped and determined to at least make it around the course. Then, at the end of the second loop, with about 3-4 more minutes to go, I was going on a slight downhill and could see Christine's back. She has not been ahead of me this late in a race ever since the very first one we did together and I didn't want to let her beat me now. So I pushed myself even harder and could see the distance between us shrinking. It was pain and once I passed her, I had a moment of panic about whether I could keep this pace up for the rest of the course, but I kept at it, pushing up the slight hill to the end and racing down the uneven ground to the finish. Psychologically, this was one of the hardest races I've ever done and I am very proud of myself for having finished it well. After I stopped running, life was wonderful. I was happy to have finished, Oxford beat Cambridge on all counts, and SGB won the men's race with a spectacular run-in. =)
[As usual, exact distance is unknown. Cambridge said the course was "a bit over 6km."]
[As usual, exact distance is unknown. Cambridge said the course was "a bit over 6km."]
Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Mizuno XC spikes
Cool-down jog with Christine.
Friday Nov 24, 2006 #
Note
(rest day)
My left knee has been hurting since last weekend and despite taking it easy this week, it was still puffy today. I didn't feel like going to the pool because pushing off the walls would remind me of my knee pain, so I decided to stay home and ice instead.
Thursday Nov 23, 2006 #
Note
(sick)
Woke up feeling even more sick than the previous few days, but breakfast and three cups of tea helped. I hope it's just a cold and not something that's going to get a lot worse before it gets better.
Cross-Training (elliptical) 1:00:00 [2]
Spent an hour moving my legs and reading over some GRE vocabulary lists. Left hip felt a bit tight.
Strength Training (gym) 10:00 [3]
Stretching 5:00 [1]
Wednesday Nov 22, 2006 #
Swimming 35:00 [2]
I thought about taking today off since I woke up sick (sore throat and headache), but figured that doing an easy swim couldn't hurt. It felt good to stretch out and glide across the water. There were only a handful of people in the pool and it was raining outside, so it felt really calm and peaceful.
3x200 free easy
8x50 free on 55 sec
50 back easy
3x100 free on 1:45 (coming in on 1:35, hard to motivate myself to go fast amidst such stillness!)
4x50 free on 55 sec
300 free/back easy
TOTAL: 1,850 meters
3x200 free easy
8x50 free on 55 sec
50 back easy
3x100 free on 1:45 (coming in on 1:35, hard to motivate myself to go fast amidst such stillness!)
4x50 free on 55 sec
300 free/back easy
TOTAL: 1,850 meters
Aquajogging 5:00 [2]
Strength Training 10:00 [2]
Stretching 5:00 [1]
Tuesday Nov 21, 2006 #
Running 1:30:01 [2] 10.91 mi (8:15 / mi)
shoes: Nike Pegasus
A long run by myself out and back along the river, with two loops around the Nature Reserve. For the first fifteen minutes everything hurt - hamstrings and calves were tight, knees and shins twinged, and the bottoms of my feet felt sore/bruised. After that, it got a bit better. Then stuff started to hurt again for the last fifteen minutes. I think it's mostly a result of Saturday's sprint-O, when I would stand around in the cold for over half an hour and then start running really fast without any warm-up. My orienteering shoes might be to blame as well - I've worn the orange O-shoes for a year now and although they are still wearable, perhaps it's time I get a new pair.
Strength Training 13:00 [3]
Stretching 5:00 [1]
Monday Nov 20, 2006 #
Note
(rest day)
This term I've been taking rest days whenever I've felt the need for them rather than scheduling them ahead of time, and this seems to work well. Today is perfect for a rest day. My body needs a break - there are bruises, scratches, and splinters from the weekend, as well as soreness, aches, and pains. So I'm pretty beat up physically, but at least I feel great other than that. I'm amazed at how well this term has gone so far. And it's not over yet!
Sunday Nov 19, 2006 #
Running warm up/down 11:00 [3] 2.0 km (5:30 / km)
shoes: Orange O-Shoes
Running to and from the minibus, which we had to park about a kilometer away because the parking lot at the event was full.
Orienteering 1:12:38 [5] 8.3 km (8:45 / km) +105m 8:14 / km
shoes: Orange O-Shoes
EVENT: CHIG District Event at Epping Forest North
COURSE: Brown, 8.3 km, 105 meters climb, 23 controls
TERRAIN: The white parts were very white, with just fallen leaves covering soft muddy ground and almost no undergrowth. The green was very dense, being somewhat passable when it was holly and absolutely impenetrable when it was other vegetation (thin trees, thick bushes, etc.). The technical eastern bit of the map with lots of pits in the bracken was quite difficult, but more so because of the low visibility than intricate detail.
MY RUN: Everything hurt from yesterday, especially my calves (which felt really tight) and my heels (from running on uneven ground). And yet, I would have had an awesome run had I not made a 9-minute mistake on #17. I did make some other smaller mistakes as well and also had to make a pit-stop once, but I would have had a very respectable time had it not been for this one big mishap. Basically, there were two ways of getting to #17 - on a trail to the north of it or on a trail to the south of it. I chose the southern route. So I went along the trail, found the wet pit right by the side of it and cut into the woods, heading north and looking for the the white passage through the green. After going ahead, I bumped into the northern trail and turned back, thinking I must have just not seen the control. A few minutes later, after fighting through some green, I made it back to the southern trail. I found the wet pit again and cut into the woods a second time, and again drifted a bit too far west (trying to stay in the white and not hack into the green) and hit the northern trail. This time I followed it west, tried to relocate, and wound up at #18. Finally I knew where I was and headed to #17 on the northern trail, spiking the control. So it looks like had I taken the northern trail to begin with, I would have found the control just fine, but trying to attack it from the south was much more difficult, even though the two options looked about even on the map. To be honest, this is the type of mistake I can see myself making again, because there was nothing wrong with the way I planned on attacking the control. However, what I can fix is the fact that I hadn't even seen the northern trail option to begin with because of the way I'd folded my map. I should be careful in the future to not obscure route choices in this way!
RESULTS: 21st out of 55 people doing Brown. Helen and I were the only girls doing the course and she beat me by 3+ minutes. Winner was Ollie O'Brien, who had a fantastic run!
MISTAKE ANALYSIS:
#2 - 1 minute, parallel error with the streams
#10 - 15 seconds, slight hesitation near control
#13 - 1:45, bad route choice through the green + pit stop
#14 - 15 seconds, got tangled in the green again
#17 - 9:30, bad route choice
#19 - 15 seconds, couldn't see anything above the bracken
#22 - 15 seconds, couldn't see anything above the bracken
#23 - 1:30, went to the finish instead of the last control!
TOTAL: 14:45 minutes of mistakes.
COURSE: Brown, 8.3 km, 105 meters climb, 23 controls
TERRAIN: The white parts were very white, with just fallen leaves covering soft muddy ground and almost no undergrowth. The green was very dense, being somewhat passable when it was holly and absolutely impenetrable when it was other vegetation (thin trees, thick bushes, etc.). The technical eastern bit of the map with lots of pits in the bracken was quite difficult, but more so because of the low visibility than intricate detail.
MY RUN: Everything hurt from yesterday, especially my calves (which felt really tight) and my heels (from running on uneven ground). And yet, I would have had an awesome run had I not made a 9-minute mistake on #17. I did make some other smaller mistakes as well and also had to make a pit-stop once, but I would have had a very respectable time had it not been for this one big mishap. Basically, there were two ways of getting to #17 - on a trail to the north of it or on a trail to the south of it. I chose the southern route. So I went along the trail, found the wet pit right by the side of it and cut into the woods, heading north and looking for the the white passage through the green. After going ahead, I bumped into the northern trail and turned back, thinking I must have just not seen the control. A few minutes later, after fighting through some green, I made it back to the southern trail. I found the wet pit again and cut into the woods a second time, and again drifted a bit too far west (trying to stay in the white and not hack into the green) and hit the northern trail. This time I followed it west, tried to relocate, and wound up at #18. Finally I knew where I was and headed to #17 on the northern trail, spiking the control. So it looks like had I taken the northern trail to begin with, I would have found the control just fine, but trying to attack it from the south was much more difficult, even though the two options looked about even on the map. To be honest, this is the type of mistake I can see myself making again, because there was nothing wrong with the way I planned on attacking the control. However, what I can fix is the fact that I hadn't even seen the northern trail option to begin with because of the way I'd folded my map. I should be careful in the future to not obscure route choices in this way!
RESULTS: 21st out of 55 people doing Brown. Helen and I were the only girls doing the course and she beat me by 3+ minutes. Winner was Ollie O'Brien, who had a fantastic run!
MISTAKE ANALYSIS:
#2 - 1 minute, parallel error with the streams
#10 - 15 seconds, slight hesitation near control
#13 - 1:45, bad route choice through the green + pit stop
#14 - 15 seconds, got tangled in the green again
#17 - 9:30, bad route choice
#19 - 15 seconds, couldn't see anything above the bracken
#22 - 15 seconds, couldn't see anything above the bracken
#23 - 1:30, went to the finish instead of the last control!
TOTAL: 14:45 minutes of mistakes.
Saturday Nov 18, 2006 #
Orienteering 20:00 [5]
EVENT: CUOC Sprint-O. This is an annual race organized by Cambridge each year meant for students to come out and have fun. Five universities showed up this year: Oxford, Cambridge, Sheffield, Manchester, and Nottingham.
FORMAT: Everybody runs the first sprint, which is forked with a mass start. Then the top half runs the A-semifinal and the bottom half runs the B-semifinal (again forked with mass starts for each half). Then the top four in the A group move on to the final. The final has a mass start but every person has a different forking, so it is an individual race. Winner of the final is the winner of the day.
TERRAIN: Typical Cambridge terrain - flat with more green on the map than white. The white was tall bracken, green slashes were bracken with brambles, and the green was really, REALLY green. Not many features either, so unfortunately some controls had to be placed on vegetation boundaries, not all of which were distinct.
RACE #1: We lined up in a circle and were given our maps face-down. When the organizer told us to start, I turned over my map and spent what seemed like ages figuring out where #1 was! Ruth, who had the same loop I did, was halfway across the field before I started running. So as soon as I figured things out, I took off. I ran almost full speed around the course, keeping an eye on the other girls. Ruth went to the wrong control after the first loop, but Becka and I stayed on track, sort of taking turns with the lead. She was right ahead of me as we finished, coming in 1st and 2nd. I was really surprised, but definitely in a good way!
FORMAT: Everybody runs the first sprint, which is forked with a mass start. Then the top half runs the A-semifinal and the bottom half runs the B-semifinal (again forked with mass starts for each half). Then the top four in the A group move on to the final. The final has a mass start but every person has a different forking, so it is an individual race. Winner of the final is the winner of the day.
TERRAIN: Typical Cambridge terrain - flat with more green on the map than white. The white was tall bracken, green slashes were bracken with brambles, and the green was really, REALLY green. Not many features either, so unfortunately some controls had to be placed on vegetation boundaries, not all of which were distinct.
RACE #1: We lined up in a circle and were given our maps face-down. When the organizer told us to start, I turned over my map and spent what seemed like ages figuring out where #1 was! Ruth, who had the same loop I did, was halfway across the field before I started running. So as soon as I figured things out, I took off. I ran almost full speed around the course, keeping an eye on the other girls. Ruth went to the wrong control after the first loop, but Becka and I stayed on track, sort of taking turns with the lead. She was right ahead of me as we finished, coming in 1st and 2nd. I was really surprised, but definitely in a good way!
Orienteering 25:00 [5]
RACE #2: THE SEMIFINAL
None of the faster girls had the same first loop as I did and I had the most technical bit of the course in the beginning. I made a pretty big mistake on the first control (which was in a tricky area with many paths) and was a bit shaky to the second control as well, but afterward I legged it to the rest of the controls and took a good route choice through the green once, which may have earned me back some time. After I'd finished the first loop and punched the spectator control, I caught sight of Becka starting the second loop, about 200 meters ahead. This gave me hope and I ran even faster to catch up to her. I did eventually catch up at one control and we stayed together for the last few. I knew I could stay with her, but I'd pushed my body so hard after making that big mistake at the beginning, there was no way I could pass her. I almost tripped over my own feet a few times. I was moving fast, but exhausted. We ran to the finish and I was again surprised to find that we had come in 1st and 2nd, same as last time.
None of the faster girls had the same first loop as I did and I had the most technical bit of the course in the beginning. I made a pretty big mistake on the first control (which was in a tricky area with many paths) and was a bit shaky to the second control as well, but afterward I legged it to the rest of the controls and took a good route choice through the green once, which may have earned me back some time. After I'd finished the first loop and punched the spectator control, I caught sight of Becka starting the second loop, about 200 meters ahead. This gave me hope and I ran even faster to catch up to her. I did eventually catch up at one control and we stayed together for the last few. I knew I could stay with her, but I'd pushed my body so hard after making that big mistake at the beginning, there was no way I could pass her. I almost tripped over my own feet a few times. I was moving fast, but exhausted. We ran to the finish and I was again surprised to find that we had come in 1st and 2nd, same as last time.
Orienteering 25:00 [5]
RACE #3: THE FINAL
The top four girls were Becka, me, Helen, and a Norwegian girl. I was having some serious stomach pains after the semifinal race and told the organizer I was thinking about not running. The pain hadn't completely cleared by the time we were called up for the final, but it was a bit better and I knew that if I didn't run, I would always wonder what could have happened. So I started. The first control was a distinct tree in the green and took me a while to find, because it actually wasn't very distinct at all. After that, I ran fast, but was not as fast or as sharp as I could have been. It was very hard to concentrate after having run two fast races already and after my bad start I figured I'd come in fourth anyway. I pushed my tired body around the course, through the bracken, green, nettles, and brambles with only the thought of finishing and not having to run anymore that day. And when I got to the finish, I was amazingly second yet again, but this time behind Helen. Somehow if Becka had won (as she'd done the first two times), I wouldn't have been too bothered, but having Helen beat me put me off a bit. I'd beaten her twice already today and I could have done it again. I could have pushed myself more, could have concentrated just the slightest bit better. I ran the final at a hard pace, but I didn't kill myself on it like I could have. Helen is about the same speed as I am and definitely a better technical orienteer, but I am capable of beating her, and if I had more confidence in myself and started the race aiming to win it rather than to finish it, perhaps I would have. When you run for fourth place, chances are you're not going to get first...
The slight upset of being beaten by Helen put aside, it was a glorious day for Oxford. Helen and I took first and second place on the women's side and Ian won the 1/2 Alc-O!
The top four girls were Becka, me, Helen, and a Norwegian girl. I was having some serious stomach pains after the semifinal race and told the organizer I was thinking about not running. The pain hadn't completely cleared by the time we were called up for the final, but it was a bit better and I knew that if I didn't run, I would always wonder what could have happened. So I started. The first control was a distinct tree in the green and took me a while to find, because it actually wasn't very distinct at all. After that, I ran fast, but was not as fast or as sharp as I could have been. It was very hard to concentrate after having run two fast races already and after my bad start I figured I'd come in fourth anyway. I pushed my tired body around the course, through the bracken, green, nettles, and brambles with only the thought of finishing and not having to run anymore that day. And when I got to the finish, I was amazingly second yet again, but this time behind Helen. Somehow if Becka had won (as she'd done the first two times), I wouldn't have been too bothered, but having Helen beat me put me off a bit. I'd beaten her twice already today and I could have done it again. I could have pushed myself more, could have concentrated just the slightest bit better. I ran the final at a hard pace, but I didn't kill myself on it like I could have. Helen is about the same speed as I am and definitely a better technical orienteer, but I am capable of beating her, and if I had more confidence in myself and started the race aiming to win it rather than to finish it, perhaps I would have. When you run for fourth place, chances are you're not going to get first...
The slight upset of being beaten by Helen put aside, it was a glorious day for Oxford. Helen and I took first and second place on the women's side and Ian won the 1/2 Alc-O!
Friday Nov 17, 2006 #
Swimming 38:54 [3]
Short Friday session.
warm-up: 5x100 free warm-up
main:
8x25 free on 30 sec
6x{50 free on 55 sec, 50 back on 60 sec}
4x50 free (count strokes, focus on good technique)
4x50 fly/back on 65 sec
cool-down: 3x100 free/back
TOTAL: 2,000 meters
warm-up: 5x100 free warm-up
main:
8x25 free on 30 sec
6x{50 free on 55 sec, 50 back on 60 sec}
4x50 free (count strokes, focus on good technique)
4x50 fly/back on 65 sec
cool-down: 3x100 free/back
TOTAL: 2,000 meters
Thursday Nov 16, 2006 #
Cross-Training (gym) 48:00 [3]
shoes: The Purple Ones
25 minutes on the elliptical, 20 minutes spinning (standing up the entire time), 3 minutes on the treadmill (just to test it out).
Strength Training (gym) 12:00 [3]
Stretching 5:00 [1]
Wednesday Nov 15, 2006 #
Swimming 1:13:00 [4]
An excellent swim session with Wylie. This is the greatest distance I've done in a single session since last year, yet instead of feeling tired at the end, I felt energized!
warm-up:5x100 free
main:
6x50 free on 55 sec
4x{75 free (breathe 3,5,7 by 25s) on 1:20, 50 back on 65 sec}
3x50 free on 55 sec
50 back easy
6x100 free on 1:45 (first and last ones were 1:30, others were 1:32)
3x50 free on 55 sec
100 back easy
4x{50 fly/back on 60, 50 kick on 70}
6x{50 free on 55, 50 back on 60}
(free 50s were ~44 sec, back 50s were ~51 sec}
cool-down: 350 easy (back, free, with a few short breaks)
TOTAL: 3,700 meters
warm-up:5x100 free
main:
6x50 free on 55 sec
4x{75 free (breathe 3,5,7 by 25s) on 1:20, 50 back on 65 sec}
3x50 free on 55 sec
50 back easy
6x100 free on 1:45 (first and last ones were 1:30, others were 1:32)
3x50 free on 55 sec
100 back easy
4x{50 fly/back on 60, 50 kick on 70}
6x{50 free on 55, 50 back on 60}
(free 50s were ~44 sec, back 50s were ~51 sec}
cool-down: 350 easy (back, free, with a few short breaks)
TOTAL: 3,700 meters
Tuesday Nov 14, 2006 #
Running 1:54:30 [3] 23.08 km (4:58 / km)
shoes: Nike Pegasus
Another long run with Wylie - the usual Port Meadow and Nature Reserve loop. On the way back, the tow path was blocked by some construction guys, so we had to make a detour on pavement, which made my knees hurt. Then we had to climb a fence to get back onto the path. There were metal studs above the locked gate, but only widely-spaced metal sticks along the fence, so it was no problem to get over. And this brief pause meant I felt refreshed when we started running again. :)
Strength Training (gym) 9:00 [3]
Just core and quads today.
Stretching 6:00 [1]
Monday Nov 13, 2006 #
Circuits 1:10:00 [3]
OUAC circuits. It was definitely easier to do some of the exercises last week when my legs weren't so tired!
Stretching 5:00 [1]
Sunday Nov 12, 2006 #
Orienteering 1:15:00 [3] 6.5 km (11:32 / km)
shoes: Orange O-Shoes
OUOC Training Day at Star Posts, Bracknell.
We did a control pick followed by a line-O in the first half of the day. I did fine with the control-pick, only having a few slight hesitations. When I was heading toward one of the controls near the rhododendron, I slipped on one of the branches and managed to hit my head on a tree stump nearby. There is a nice bump there now, but otherwise I'm alright. Afterwards, I did the line-O with Timmeo - taking turns with who was leading. The line-O took us through a lot of bracken, which in my case was right at eye-level. It was very difficult to get through and I couldn't see anything above it!! Good physical training though.
Then we had some lunch (in my case, hot chocolate) followed by a star relay. This was quite fun and not something I've ever done before. The idea is that there is one central location with several control circles positioned around it. The first person on each team goes out and sets out the flag for the first control, then runs back and tags the second person, who collects the flag from the first control and puts it on the second control. Then the third person moves the flag from the second to the third control and so on. Lots of fun, although I wish that the controls were closer to the center - with each person taking 10-15 minutes, there was sometimes up to 30 minutes of standing between runs.
Overall, a good day. Not very technical, but good physical training and it reminded me of a few things I need to work on:
(1) Do not confuse tan-yellow with dark yellow - tan-yellow clearings can look just like the rest of the woods on the ground floor, with lots of bracken and other stuff underfoot. The difference is that when you look up you should hopefully see the sky.
(2) Keep on your compass bearing even when going through lots of bracken. It is easy to get frustrated and just try to go as fast as you can through it till you hit the trail, but this can potentially cause you to do more work than necessary if you don't head along the straight line. (e.g. end up running parallel to the trail)
(3) Do not rely on vegetation too much. The map we used today was 6 years old and since I knew this before I started, I was not bothered by seeing unmapped rhododendron or seeing lots of young coniferous trees in the tan-yellow sections, which were probably quite open and runnable six years ago. If I had not known, I probably would have been confused and hesitating more. This sometimes happens to me in races when the vegetation seems really off. I'm getting better at using other features in such circumstances, but it is still unnerving.
We did a control pick followed by a line-O in the first half of the day. I did fine with the control-pick, only having a few slight hesitations. When I was heading toward one of the controls near the rhododendron, I slipped on one of the branches and managed to hit my head on a tree stump nearby. There is a nice bump there now, but otherwise I'm alright. Afterwards, I did the line-O with Timmeo - taking turns with who was leading. The line-O took us through a lot of bracken, which in my case was right at eye-level. It was very difficult to get through and I couldn't see anything above it!! Good physical training though.
Then we had some lunch (in my case, hot chocolate) followed by a star relay. This was quite fun and not something I've ever done before. The idea is that there is one central location with several control circles positioned around it. The first person on each team goes out and sets out the flag for the first control, then runs back and tags the second person, who collects the flag from the first control and puts it on the second control. Then the third person moves the flag from the second to the third control and so on. Lots of fun, although I wish that the controls were closer to the center - with each person taking 10-15 minutes, there was sometimes up to 30 minutes of standing between runs.
Overall, a good day. Not very technical, but good physical training and it reminded me of a few things I need to work on:
(1) Do not confuse tan-yellow with dark yellow - tan-yellow clearings can look just like the rest of the woods on the ground floor, with lots of bracken and other stuff underfoot. The difference is that when you look up you should hopefully see the sky.
(2) Keep on your compass bearing even when going through lots of bracken. It is easy to get frustrated and just try to go as fast as you can through it till you hit the trail, but this can potentially cause you to do more work than necessary if you don't head along the straight line. (e.g. end up running parallel to the trail)
(3) Do not rely on vegetation too much. The map we used today was 6 years old and since I knew this before I started, I was not bothered by seeing unmapped rhododendron or seeing lots of young coniferous trees in the tan-yellow sections, which were probably quite open and runnable six years ago. If I had not known, I probably would have been confused and hesitating more. This sometimes happens to me in races when the vegetation seems really off. I'm getting better at using other features in such circumstances, but it is still unnerving.
Running 25:00 [3] 2.5 mi (10:00 / mi)
shoes: Orange O-Shoes
Running to and from the starts of the various exercises.
Stretching 5:00 [1]
Saturday Nov 11, 2006 #
Running warm up/down 15:00 [2] 1.7 mi (8:49 / mi)
shoes: Nike Pegasus
It was cloudy and very windy out today. My hands were numb during the warm-up, so I put on my neon-yellow thermal gloves for the race.
Running 31:04 [5] 7.13 km (4:21 / km)
shoes: Nike Pegasus
Cross Country Cuppers. This event takes place at Port Meadow each year and is the main selection race for the Varsity Match against Cambridge.
The course was advertised as being 6km, but in reality it was a fair bit longer than that. I put down my pace as 7min/mile just to have an estimated distance, but I am pretty sure I ran faster than this.
Just like the last two cross-country races I did, I started out right behind Christine and stuck to her pace. Today this was somewhat hindered by the fact that Ruth Holmes had come out to run and was also running right behind Christine. In the beginning there were several gates and bridges we had to cross and each time she cut me off, making me pause and breaking my rhythm. Finally, after the first mile or so, there was a stretch of grass and I pulled away from her and Christine. There was a skinny girl in black not too far ahead and I caught up to her and eventually passed her as well. Then I was on my own for the remainder of the course, with nobody else in sight. I think if there was somebody just ahead of me, I could have found it in me to push just that little bit harder. But as it was, I kept up a very good pace to stay ahead of Christine - beat her by 15 seconds today.
The course was advertised as being 6km, but in reality it was a fair bit longer than that. I put down my pace as 7min/mile just to have an estimated distance, but I am pretty sure I ran faster than this.
Just like the last two cross-country races I did, I started out right behind Christine and stuck to her pace. Today this was somewhat hindered by the fact that Ruth Holmes had come out to run and was also running right behind Christine. In the beginning there were several gates and bridges we had to cross and each time she cut me off, making me pause and breaking my rhythm. Finally, after the first mile or so, there was a stretch of grass and I pulled away from her and Christine. There was a skinny girl in black not too far ahead and I caught up to her and eventually passed her as well. Then I was on my own for the remainder of the course, with nobody else in sight. I think if there was somebody just ahead of me, I could have found it in me to push just that little bit harder. But as it was, I kept up a very good pace to stay ahead of Christine - beat her by 15 seconds today.
Running 20:00 [2] 2.0 mi (10:00 / mi)
shoes: Nike Pegasus
Cool-down. First a short jog with Ruth, then a longer loop with Christine. My knees have been feeling achy all week and now they feel even more achy. Will ice tonight and maybe try to cut down on mileage next week.
Stretching 5:00 [1]
Friday Nov 10, 2006 #
Swimming 47:00 [4]
Did most of the set with Wylie. It is so much better to swim with someone else than by myself!
warm-up: 5x100 free easy
main:
4x{50 free on 55 sec, 50 back on 65 sec}
4x75 free (breathe 3,5,7 by 25s) with 15 sec rest
6x100 free FAST on 1:45 (last one was 1:29)
100 back easy
4x50 fly/back on 65
cool-down: 3x100 easy
TOTAL: 2,400 meters
warm-up: 5x100 free easy
main:
4x{50 free on 55 sec, 50 back on 65 sec}
4x75 free (breathe 3,5,7 by 25s) with 15 sec rest
6x100 free FAST on 1:45 (last one was 1:29)
100 back easy
4x50 fly/back on 65
cool-down: 3x100 easy
TOTAL: 2,400 meters
Thursday Nov 9, 2006 #
Running warm up/down 10:00 [3] 2.0 km (5:00 / km)
shoes: Nike Pegasus
Running 2km on the track at an easy pace to calibrate the footpod.
Running 16:27 [3] 3.5 km (4:42 / km)
It is really nice out today - sunny and relatively warm. I wanted to do something fast but relatively easy on the body, so I did some reps with lots of recovery.
4x {100 fast, 100 easy} (after last one I did 400 easy)
400 fast (86 seconds)
400 easy
4x {200 fast, 200 easy} (times 44, 43, 42, 37 - last one was almost a sprint)
4x {100 fast, 100 easy} (after last one I did 400 easy)
400 fast (86 seconds)
400 easy
4x {200 fast, 200 easy} (times 44, 43, 42, 37 - last one was almost a sprint)
Running warm up/down 8:22 [2] 1.7 km (4:55 / km)
shoes: Nike Pegasus
Cool-down.
Strength Training (gym) 9:00 [3]
Stretching 6:00 [1]
Wednesday Nov 8, 2006 #
Running 20:30 [3] 2.56 mi (8:00 / mi)
shoes: Nike Pegasus
I was planning on going to the track to calibrate my foot pod and do a short tempo run, but there was a football match going on at the track - on the grass in the center. Grrrr. So instead I biked over to South Park and did two big loops there. It wasn't very fun, which is why I stopped early. I was dressed too warmly, it was wet and muggy out, my knees and hips felt sore, and instead of running fast on a track I was doing slow, sluggish loops on an inclined meadow...
Swimming 30:00 [3]
This is just not my day. I decided to go for a swim this evening at 8:30 because the pool schedule claimed closing hour was 9:30. At 8:55 lane lines got taken out and we were kicked out (apparently the schedule has changed). Worse still, the half hour I did manage to get in the pool was interrupted by big guys making huge waves in the lane next to me and by a guy in my lane who just stood in front of the wall, so that I couldn't flipturn. Grr. When I finally politely asked him to not stand there, he was unnecessarily rude and dismissive.
warm-up: 5x100 free
main:
4x50 free on 55 seconds
9x100 free on 1:45 (interrupted a few times)
cool-down: 50 back easy
TOTAL: 1650 meters
Final insult of the day - it was raining when I biked home from the pool.
warm-up: 5x100 free
main:
4x50 free on 55 seconds
9x100 free on 1:45 (interrupted a few times)
cool-down: 50 back easy
TOTAL: 1650 meters
Final insult of the day - it was raining when I biked home from the pool.
Tuesday Nov 7, 2006 #
Running 1:50:40 [3] 13.41 mi (8:15 / mi)
ahr:147 max:158 shoes: Nike Pegasus
A long run with Wylie - around Christ Church meadow, up the river, 2.5 loops of the Nature Reserve, then north across Port Meadow, a bit on the pavement to the other side of the river, then all the way down along the river again to the bottom of Port Meadow, across the red bridge, then south along the river till center of Oxford. As usual, pace is an estimate - felt reasonably relaxed today, although slightly breathless when constantly talking. I wore cotton socks which wound up giving me blisters after we crossed a muddy area, so the last half hour there was some mild pain. On the bright side, I didn't feel as empty today as I have on some of the previous long runs, perhaps because I ate a Gu about mid-way through the run. Maybe I should start doing that every week.
Strength Training (gym) 15:00 [3]
Stretching 5:00 [1]
Monday Nov 6, 2006 #
Swimming 58:51 [2]
Relatively easy session.
warm-up: 4x150 free
main:
4x75 free (breathe every 3, 5, 7 alternating by 25s)
4x50 free on 55 sec
2x{100 free on 1:40, 2x50 free on 55 sec}
4x50 free on 55 sec
12x50 (alternating kick, back, free)
4x50 free on 55 sec
50 fly
50 free
50 fly/back
50 free
cool-down: 300 (alternating free/back by 50s)
TOTAL: 3,000 meters
warm-up: 4x150 free
main:
4x75 free (breathe every 3, 5, 7 alternating by 25s)
4x50 free on 55 sec
2x{100 free on 1:40, 2x50 free on 55 sec}
4x50 free on 55 sec
12x50 (alternating kick, back, free)
4x50 free on 55 sec
50 fly
50 free
50 fly/back
50 free
cool-down: 300 (alternating free/back by 50s)
TOTAL: 3,000 meters
Running warm up/down 8:30 [2] 1.0 mi (8:30 / mi)
shoes: The Purple Ones
Running to the sports center in the dark.
Circuits 1:08:00 [3]
OUAC circuits. I decided to jog there instead of biking as a warm-up, but needn't have worried. The first 38 minutes were mostly different types of running drills interlaced with some strengthening and stretching exercises. The last half hour was various types of strength stuff alternating every 30 seconds.
Running warm up/down 8:50 [1] 1.0 mi (8:50 / mi)
shoes: The Purple Ones
Jogging home.
Stretching 5:00 [1]
Sunday Nov 5, 2006 #
Running warm up/down 9:00 [2] 1.0 mi (9:00 / mi)
shoes: Orange O-Shoes
Warm-up. (Didn't cool-down because right foot hurt.)
Orienteering 1:09:51 [4] 8.8 km (7:56 / km) +200m 7:08 / km
shoes: Orange O-Shoes
EVENT: SOC November Classic
MAP: Wood Crates, New Forest, 1:15,000
COURSE: W21L, 8.8 km, 200 meters climb, 14 controls
TERRAIN: Typical New Forest terrain. Some very nice white runnable woods, some "white" woods with lots of tall bracken, a few open spaces with heather (thankfully not too high). The marshes and streams were quite wet and muddy.
MY RUN: I ran *really* fast today, and if not for one big mistake, it would have been an excellent race. Basically, after having some slight hesitation to #2 (no more than 15 seconds lost) and a bit of searching for #3 (because both control and feature were obscured by bracken, about 45 seconds lost), I was feeling frustrated and headed on to #4 without being careful enough. The route I had planned was ok, although perhaps not optimal, but the execution was horrible! I strayed off my compass bearing, fought through the bracken, found a stream, was confused, kept running in the wrong direction - ended up followed the stream all the way round to the big trail, which was (a) out of the way, and (b) absolutely crap running where I had to go through nasty fallen branches and green. After I fell in the stream, I told myself to stop messing around and get out of there. Sadly the trouble did not stop there. After running along on the trail for a while, I cut through the woods and wound up too far east of where I wanted to be. I figured this out immediately and corrected accordingly, but once I got near the control, I stopped paying attention to where I was and basically just kept my head up, hoping I'd find it. I did some fancy loops before finally bailing to a nearby fence and finding the control from there.
I made three more mistakes after this. Two are somewhat excusable, because these controls were in depressions with bracken all around and even though I knew where I was all along the route, once I got very near the control, I simply couldn't see it and had to search for it. The third mistake was entirely of my own making. I need to have more confidence in my own navigation and not get distracted by other people (especially people who screw up).
RESULTS: This race feels like a disappointment, because I could have done so much better, but the stats don't seem that bad. 2nd on W21L, by about 30 seconds, and despite making some sizable mistakes, I still ran 1.5 min/km faster than my last time in New Forest. After comparing splits with M21S and M45L, I figure my big mistake cost me about 6 minutes. Overall, I could have gone about 12.5 minutes faster with a clean run.
MAP: Wood Crates, New Forest, 1:15,000
COURSE: W21L, 8.8 km, 200 meters climb, 14 controls
TERRAIN: Typical New Forest terrain. Some very nice white runnable woods, some "white" woods with lots of tall bracken, a few open spaces with heather (thankfully not too high). The marshes and streams were quite wet and muddy.
MY RUN: I ran *really* fast today, and if not for one big mistake, it would have been an excellent race. Basically, after having some slight hesitation to #2 (no more than 15 seconds lost) and a bit of searching for #3 (because both control and feature were obscured by bracken, about 45 seconds lost), I was feeling frustrated and headed on to #4 without being careful enough. The route I had planned was ok, although perhaps not optimal, but the execution was horrible! I strayed off my compass bearing, fought through the bracken, found a stream, was confused, kept running in the wrong direction - ended up followed the stream all the way round to the big trail, which was (a) out of the way, and (b) absolutely crap running where I had to go through nasty fallen branches and green. After I fell in the stream, I told myself to stop messing around and get out of there. Sadly the trouble did not stop there. After running along on the trail for a while, I cut through the woods and wound up too far east of where I wanted to be. I figured this out immediately and corrected accordingly, but once I got near the control, I stopped paying attention to where I was and basically just kept my head up, hoping I'd find it. I did some fancy loops before finally bailing to a nearby fence and finding the control from there.
I made three more mistakes after this. Two are somewhat excusable, because these controls were in depressions with bracken all around and even though I knew where I was all along the route, once I got very near the control, I simply couldn't see it and had to search for it. The third mistake was entirely of my own making. I need to have more confidence in my own navigation and not get distracted by other people (especially people who screw up).
RESULTS: This race feels like a disappointment, because I could have done so much better, but the stats don't seem that bad. 2nd on W21L, by about 30 seconds, and despite making some sizable mistakes, I still ran 1.5 min/km faster than my last time in New Forest. After comparing splits with M21S and M45L, I figure my big mistake cost me about 6 minutes. Overall, I could have gone about 12.5 minutes faster with a clean run.
Strength Training (ankles) 4:00 [1]
Stretching 5:00 [1]
Saturday Nov 4, 2006 #
Biking 16:00 [4]
Biking to Shotover.
Running 32:43 [3] 3.0 mi (10:54 / mi) +230m 8:48 / mi
shoes: The Purple Ones
Shuffling around Shotover. After spending six hours today helping out at the Oxford City Race and not being able to run it myself, I really needed to get out and do something. (Distance is an estimate.)
Friday Nov 3, 2006 #
Swimming 39:30 [3]
Shoulders felt sore, but overall I felt much more alive than yesterday.
warm-up: 5x100 free on 1:55
main:
6x50 free on 55 sec (~7 seconds rest)
4x100 free on 1:45 (~10 seconds rest)
2x200 free on 3:30 (~13 seconds rest)
100 back easy
4x50 fly/back on 65 sec (my stroke was feeling really good and smooth today)
cool-down: 2x100 free/back easy
TOTAL: 2,100 meters
warm-up: 5x100 free on 1:55
main:
6x50 free on 55 sec (~7 seconds rest)
4x100 free on 1:45 (~10 seconds rest)
2x200 free on 3:30 (~13 seconds rest)
100 back easy
4x50 fly/back on 65 sec (my stroke was feeling really good and smooth today)
cool-down: 2x100 free/back easy
TOTAL: 2,100 meters
Thursday Nov 2, 2006 #
Swimming 1:02:07 [3]
This was the session I meant to do yesterday. Felt sort of sluggish and low on energy again - hope I'm not getting sick!
warm-up: 4x150 free
main:
6x50 free on 60 sec (got about 13 sec rest)
2x50 fly/back on 70 sec
10x100 free on 1:45
100 back easy
2x50 fly/back on 70 sec
3x{50 sprint free on 60 sec, 50 back easy on 75 sec}
(Time for first one unknown, next two were about 37, 38)
3x200 free on 3:40 (was really slow after the sprints)
cool-down: 100 back easy
TOTAL: 3,200 meters
warm-up: 4x150 free
main:
6x50 free on 60 sec (got about 13 sec rest)
2x50 fly/back on 70 sec
10x100 free on 1:45
100 back easy
2x50 fly/back on 70 sec
3x{50 sprint free on 60 sec, 50 back easy on 75 sec}
(Time for first one unknown, next two were about 37, 38)
3x200 free on 3:40 (was really slow after the sprints)
cool-down: 100 back easy
TOTAL: 3,200 meters
Running 47:00 [3] 5.88 mi (8:00 / mi)
shoes: Nike Pegasus
Club Run. It was already dark when I left my house and it only got darker and colder throughout the run.
Strength Training (gym) 15:00 [3]
Running 8:00 [3] 1.0 mi (8:00 / mi)
shoes: Nike Pegasus
Running home from the gym.
Wednesday Nov 1, 2006 #
Note
(rest day)
Sort of an involuntary rest day. Meant to go for a swim, but had too much work to do.