Training Log Archive: KatIn the 31 days ending Jul 31, 2007:
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Tuesday Jul 31, 2007 #
Cross-Training (elliptical) 50:00 [1]
shoes: Orange Asics
Started at incline 14, resistance 4. Then slowly increased both until I was at 20, 10 (only for the last minute though). Today's TV program concluded that Michael Phelps is sexy. Other than that, pretty uneventful.
Strength Training (core) 5:00 [1]
Stretching 6:00 [0]
Note
I've gotten excellent sleep the last two nights and I've been eating a lot as well, trying to store up as much energy as possible for Sunday. I don't remember tapering so specifically for any one event before. We'll see how well this works.
Monday Jul 30, 2007 #
Note
(rest day)
REST DAY. Yay!
Sunday Jul 29, 2007 #
Running 1:08:35 [3] 5.3 mi (12:56 / mi) +600m 9:34 / mi
shoes: Orange Asics
Sunday group run. We started at County Line and went along the pavement for a while, going up the road where the La Luz race starts. Then we went up the trail to the spring. The first mile of roads was relatively flat, so my legs felt heavy but movable. The next two miles of road were uphill and felt really hard. Then we took a short break at the trailhead to wait for the others before hitting the trail. I didn't feel the need to push myself today, so I hiked a few steps every now and then. Despite being really tired, I was enjoying the run and I was taking it easy. But then the last several minutes I pushed the pace (because Greg G. and Ted were right behind me) and was surprised that I could actually go that fast, even if for only a few minutes. Just when I think I've done all I can, I somehow find the energy to keep going or even speed up. The human body is an amazing thing.
Running 47:21 [2] 3.95 mi (11:59 / mi)
shoes: Orange Asics
Greg N. wanted to try going down on a different trail and I went with him, thinking that it would be good to experiment. I ended up regretting my decision. First we were on a very narrow path that was steep and rocky, with some sharp switchbacks. Then when we finally got down low enough that I could run again (and not just hop rocks), we managed to somehow go off the trail and end up near private property. So we were forced to hike thorugh cacti and shrubbery (time not included) until we hit a road. Then there was a mile + downhill on pavement. Conclusion: Stick to the marked trails.
Stretching 5:00 [1]
Note
The 1.8 miles of uphill pavement (the first section of the La Luz race) took me about 23 minutes today. This is completely respectable given how tired I was, so I am optimistic about breaking 2 hours on Sunday. It is doable, but it's going to be very, very close and will depend a lot on the people around me. I run my best if there isn't anyone directly in front of me. This way, I can look up (rather than down at my feet) and I can run at my own pace, which is different from that of most other people (I speed up relative to others on flats, downhills, and rocky areas, but slow down on the steeper uphill sections). So if it happens that there will be a big gap in front of me (and preferably behind me as well), that would be ideal. But of course I can't count on this, so I'll just be mentally prepared for anything. Really, all I can do is rest up this week and then run at a comfortable pace on Sunday. As long as I enjoy the run and feel strong, I'll be happy.
Note
After today's run, five of us headed over to the Owl. This isn't the original Owl (it's Owl #2) but it still had good green chili cheeseburgers and milkshakes. Thanks for the suggestion, Eddie. :)
Saturday Jul 28, 2007 #
Running 4:30 [2] 0.4 mi (11:15 / mi)
shoes: Orange Asics
Warm-up jog with Matt.
Running 1:11:51 [3] 7.2 mi (9:59 / mi) +530m 8:07 / mi
shoes: Orange Asics
The Sandia Peak Challenge - Keith Howard 7.2 mile trail race. The route started at the bottom of the ski lift (around 8,650 feet) and then criss-crossed the open grassy slope along the switchbacks, finishing at the top (around 10,380 feet). So parts of the run were in the open, but most of it was in the shade. The trail was in pretty good condition - there were a few rocky parts, but in general footing was good. There were a number of switchbacks that were slightly downhill, which made the running easier but also meant we did more climb in total.
My one complaint about the whole thing is that there was only one water station on the course. Two would have been better and three would have been ideal. Next time I am bringing my own water and a Gu, even if the race is only an hour long. Going uphill is hard.
Obviously with the amount of training I've been doing the last few weeks, I was pretty tired today. So I just thought of this as a normal training run rather than a race and didn't try pushing the pace - my quads were too tired for that anyway. Even so, I felt like I was moving pretty well most of the time and my result was better than I had expected.
My one complaint about the whole thing is that there was only one water station on the course. Two would have been better and three would have been ideal. Next time I am bringing my own water and a Gu, even if the race is only an hour long. Going uphill is hard.
Obviously with the amount of training I've been doing the last few weeks, I was pretty tired today. So I just thought of this as a normal training run rather than a race and didn't try pushing the pace - my quads were too tired for that anyway. Even so, I felt like I was moving pretty well most of the time and my result was better than I had expected.
Stretching 5:00 [0]
Friday Jul 27, 2007 #
Biking 38:00 [1]
Biking along the Diversion Channel by myself, since Mike and Dann weren't around. I was hoping to stay out a bit longer, but it was starting to rain.
Cross-Training (elliptical) 15:00 [1]
Strength Training (gym) 40:00 [1]
Stretching 7:00 [0]
Aquajogging 20:21 [0]
This felt *really* good.
Note
slept:3.0
After the run last night, I took the Tram down and had terrible ear pain for the next several hours. So I didn't get much sleep and today I felt sort of grumpy and rushed. I'll take the saline nasal spray with me to the Tram tomorrow and hope it helps...
Thursday Jul 26, 2007 #
Running 2:01:30 [2] 9.0 mi (13:30 / mi) +1300m 9:19 / mi
shoes: Orange Asics
The last Thursday evening La Luz training session before the race. I was one of the last people to start and I went off at an easy pace, trying to keep my breathing steady (it is always a bit jerky for the first ten minutes or so of running uphill at altitude). I was continually amazed by how much better this felt than last week. The middle section of the trail run (where I gained over 1,700 feet) actually felt *flat*, which just goes to show how much my mindset has changed over the last couple of weeks.
I was still running after 55 minutes, when I got to the Overlook. This was several minutes faster than last week and took seemingly less effort. Then I had to start powerhiking a bit when I got to the rock slide section. I did actually run over parts of it, which is more than most people do, but it's tough to run over rocks on tired legs. I overtook the people who had started ahead of me one by one, and then I was by myself.
I got to the trail junction, where one fork heads to the Tram and the other to the crest, in exactly 1:30 and decided to go for it. So I headed to the top. This last section was a lot harder than anything that had come before. There was an actual staircase along the trail (which I climbed on all fours) and the trail was quite a bit steeper here. But I still managed to run the less rockier sections (surprising myself) and I got to the top in just under 1:40. This is amazing. I didn't really believe I could do it, but given that I ran this distance in 1:40, if I can just run the first 1.8 miles of the race in under 20 minutes, then I will finish the entire race in under 2 hours! That would be an incredible result for me.
I stood at the top for a minute, letting the sense of achievement sink in, then ran back down to the intersection (6:30), where I met up with Marcell. By this point my left knee was hurting, but I was too happy to care. Together we ran to the Tram, which was first a downhill drop then some more uphill climb (15:00). I felt great, unbelievably so, and I sprinted up the several steps to the Tram, right before stopping my watch. Needless to say, I had more energy left. :)
NOTE: Distance and climb are estimates, but fairly reasonable ones.
I was still running after 55 minutes, when I got to the Overlook. This was several minutes faster than last week and took seemingly less effort. Then I had to start powerhiking a bit when I got to the rock slide section. I did actually run over parts of it, which is more than most people do, but it's tough to run over rocks on tired legs. I overtook the people who had started ahead of me one by one, and then I was by myself.
I got to the trail junction, where one fork heads to the Tram and the other to the crest, in exactly 1:30 and decided to go for it. So I headed to the top. This last section was a lot harder than anything that had come before. There was an actual staircase along the trail (which I climbed on all fours) and the trail was quite a bit steeper here. But I still managed to run the less rockier sections (surprising myself) and I got to the top in just under 1:40. This is amazing. I didn't really believe I could do it, but given that I ran this distance in 1:40, if I can just run the first 1.8 miles of the race in under 20 minutes, then I will finish the entire race in under 2 hours! That would be an incredible result for me.
I stood at the top for a minute, letting the sense of achievement sink in, then ran back down to the intersection (6:30), where I met up with Marcell. By this point my left knee was hurting, but I was too happy to care. Together we ran to the Tram, which was first a downhill drop then some more uphill climb (15:00). I felt great, unbelievably so, and I sprinted up the several steps to the Tram, right before stopping my watch. Needless to say, I had more energy left. :)
NOTE: Distance and climb are estimates, but fairly reasonable ones.
Stretching 5:00 [0]
Stretching while eating a Pria bar (the first protein bar I've found that actually tastes good) and talking to Marcell.
Wednesday Jul 25, 2007 #
Cross-Training warm up/down (elliptical) 15:00 [1]
Strength Training (gym) 35:00 [1]
Stretching 8:00 [0]
Biking 1:00:00 [2]
A nice ride with Mike and Dann along the Diversion Channel. This actually felt like a workout!
Mike has some type of electronic gadget that keeps track of his speed, so I asked if we could experiment and see how fast I can go. We started off at about 17 mph, then increased to 24. At this point I was in the highest gear possible and also moving my legs as fast as I could. This does not mean the bike can't go any faster - it just means *I* can't go any faster (for the time being). My cadence was definitely slower in this high gear than in the lower gears, so I'm pretty sure that with some practice I will eventually be able to hit 30. I can keep trying this speed test periodically throughout the summer to see if I improve.
Mike has some type of electronic gadget that keeps track of his speed, so I asked if we could experiment and see how fast I can go. We started off at about 17 mph, then increased to 24. At this point I was in the highest gear possible and also moving my legs as fast as I could. This does not mean the bike can't go any faster - it just means *I* can't go any faster (for the time being). My cadence was definitely slower in this high gear than in the lower gears, so I'm pretty sure that with some practice I will eventually be able to hit 30. I can keep trying this speed test periodically throughout the summer to see if I improve.
Tuesday Jul 24, 2007 #
Cross-Training (elliptical) 50:00 [1]
Boring.
Strength Training (core+adductors) 10:00 [1]
Stretching 6:00 [0]
Aquajogging 41:30 [1]
I met another aquajogger today, so this went by much more quickly than the last few times. This type of cross-training is great with company.
Swimming 13:00 [3]
250 before, several fast 50s after (I wasn't counting, probably around 8), followed by an easy 100.
Monday Jul 23, 2007 #
Cross-Training (elliptical) 20:00 [1]
Felt more of a workout today than usual because my legs are tired.
Strength Training (gym) 34:00 [1]
An interrupted workout - apparently there is a "class" in the gym every morning that requires kicking everyone else out. How annoying.
Stretching 6:00 [1]
Biking 1:00:00 [1]
After getting a flat the day after I bought the bike (damn goatheads!), I ordered a better set of tires and some thorn-proof liners. All of this stuff has finally arrived and now my bike is much better outfitted for Albuquerque roads. This means I can now stray further than 15 minutes away from my house! Hurray!
It took about 35 minutes to get to Mike's house (on roads) and probably about 45 to get back to the University (via the Diversion Channel bike path), but I'll just put it down as an hour because time includes waiting at some busy intersections. I was going fast and feeling great. I had on my new helmet (wicked expensive, but extremely comfortable) and a pair of biking gloves. I used to think that bikers get "unnecessary" gear just to look colorful and show off (and to some extent, that's true) but I now understand the reasons for things like gloves and padded shorts. And they are completely valid!!
It took about 35 minutes to get to Mike's house (on roads) and probably about 45 to get back to the University (via the Diversion Channel bike path), but I'll just put it down as an hour because time includes waiting at some busy intersections. I was going fast and feeling great. I had on my new helmet (wicked expensive, but extremely comfortable) and a pair of biking gloves. I used to think that bikers get "unnecessary" gear just to look colorful and show off (and to some extent, that's true) but I now understand the reasons for things like gloves and padded shorts. And they are completely valid!!
Biking 20:00 [1]
I was planning on going to the 6PM ARR trail run, but the guy who was supposed to give me a lift decided he wasn't going after all, leaving me scrambling. Jean and Greg G. weren't picking up their phones, so at 5PM I decided to try biking. Shortly after, Jean called and said she'd pick me up along the way. So I pedalled hard for about twenty minutes in total, cruising down Constitution till I hit Louisiana. Then she gave me and my bike a lift to the trailhead. This was nice, because although I got have gotten to the end of Constitution, going up Indian Road would have been hilly and unpleasant. Plus, it rained for ten minutes, and my bike doesn't like the rain.
Running 43:35 [4] 5.0 mi (8:43 / mi)
shoes: Orange Adidas O-shoes 07
Trail run. There were about seven of us out there. This was very different from the other trail runs I've done so far. First, because we stayed in the foothills, so we alternated with uphill, downhill, and even a bit of flat. Second, because the pace was a lot quicker and we stopped every 5-7 minutes to let everyone catch up. I was feeling surprisingly good, so when the two guys in the front took off, I did too. So this was actually more like tempo intervals than a steady run. Good fun!
Sunday Jul 22, 2007 #
Running 2:20:00 [3] 9.4 mi (14:54 / mi) +1220m 10:37 / mi
shoes: Orange Asics
Another long run with the Sunday group. There were only five of us today - me, Howard, and three Gregs. We started out on the open space trails (about 40 minutes), then went all the way up the Pino trail (about 60 minutes), then ran along the Crest Trail to the tram (roughly another 40 minutes). I ran for the first sixty minutes of the run, then had to start alternating between power-hiking and running.
When we were nearing the top of the trail, I started feeling slightly light-headed. I went through a mental checklist and ruled out dehydration, lack of energy, and heat exhaustion because I'd been taking a sip of Gatorade every five minutes, had eaten a good breakfast this morning and then a Gu during the run, and we were always in the shade, in the cool mountain air. And then it dawned on me that this must be what running at altitude feels like. I swear I didn't feel anything like this when hiking up Mt.Princeton last year. Apparently running makes a big difference!
Two of the Gregs and I had a 15-minute break at the top of Pino, waiting for the others to catch up. Then we started running again. The trail was at around 9-10,000 feet and it was a bit of a rollercoaster, with some dips and some significant climbs. Again, I alternated between running and hiking, this time more because of the altitude than because of my tired legs. There were a few very short stops along the way to look at a lizard, a buck, and a pretty view, but otherwise we kept moving.
I am not sure of the exact distance, but 9.4 is pretty close (according to Howard's GPS). The elevation gain was roughly 3,800 feet (from 6,600 to 10,400), but because of the dips in the trail, we actually climbed significantly more than that.
When we were nearing the top of the trail, I started feeling slightly light-headed. I went through a mental checklist and ruled out dehydration, lack of energy, and heat exhaustion because I'd been taking a sip of Gatorade every five minutes, had eaten a good breakfast this morning and then a Gu during the run, and we were always in the shade, in the cool mountain air. And then it dawned on me that this must be what running at altitude feels like. I swear I didn't feel anything like this when hiking up Mt.Princeton last year. Apparently running makes a big difference!
Two of the Gregs and I had a 15-minute break at the top of Pino, waiting for the others to catch up. Then we started running again. The trail was at around 9-10,000 feet and it was a bit of a rollercoaster, with some dips and some significant climbs. Again, I alternated between running and hiking, this time more because of the altitude than because of my tired legs. There were a few very short stops along the way to look at a lizard, a buck, and a pretty view, but otherwise we kept moving.
I am not sure of the exact distance, but 9.4 is pretty close (according to Howard's GPS). The elevation gain was roughly 3,800 feet (from 6,600 to 10,400), but because of the dips in the trail, we actually climbed significantly more than that.
Stretching 4:00 [1]
Saturday Jul 21, 2007 #
Cross-Training 1:00:00 [1]
30 minutes on the elliptical, 30 spinning.
Strength Training (gym) 40:00 [1]
Everything but dips.
Stretching 7:00 [0]
Friday Jul 20, 2007 #
Stability 10:00 [1]
Ankle strengthening exercises before going to bed.
Strength Training (abductors) 5:00 [1]
Note
(rest day)
I was going to do a cross-training session this evening, but I got really involved with the math I was doing and stayed in the office till late. It is nice to feel like I am making some progress on the problem I am working on!
Thursday Jul 19, 2007 #
Running 1:00:00 [2] 4.8 mi (12:30 / mi)
shoes: Orange Asics
The Albuquerque Road Runners hold a weekly La Luz training session for those doing the race. I managed to get a ride to this one, so I now finally know what the trail looks like! Unlike Pino, this one is always open and is more of a steady incline rather than a rollercoaster. I ran up a bit past the Overlook, then turned around (just a few minutes before everyone else did, because my left knee was hurting a bit) and spent some time looking out on the foothills and Albuquerque. It was a spectacular view, made more so by the fact that we actually *ran* up to this point. (Roughly speaking, we started at about 7,000 feet and the Overlook is at 8,700 feet.)
Running 47:28 [1] 4.9 mi (9:41 / mi)
shoes: Orange Asics
Running back down to the parking lot. I would have gone a bit faster on my own, but I was just as happy to take it easy and stay behind Jean Herbert. She is just unbelievable - 50 years old, has done La Luz ten times, is going to do a 100-mile mountain race in Leadville and from what I saw today she is in *very* good shape.
Note
Several things:
(1) Doing the La Luz trail race is going to be more about survival than being fast. I'll be happy if I manage to keep running for most of it (except the rock slides and the really steep part at the end).
(2) I am completely fine with altitude. What slows me down is lack of practice on hills - my muscles aren't developed enough for this, so despite feeling like I have enough energy to go faster, my body won't allow it. This will undoubtedly get better with practice.
(3) My training for the La Luz race reminds me of those 24-week marathon training programs for people who have never run before. Except that La Luz is harder (for me anyway) than a marathon and I only have two weeks.
(4) My camelbak (which I used today for the first time) turned out to be extremely comfortable. I recommend the North Face flight series camelbak to anyone who wants to do long runs on trails.
(5) Less than a minute after Jean and I got back to the parking lot, it began to rain and hail. And some of the lightning strikes were less than a mile away, by the sound of it. Scary!
(1) Doing the La Luz trail race is going to be more about survival than being fast. I'll be happy if I manage to keep running for most of it (except the rock slides and the really steep part at the end).
(2) I am completely fine with altitude. What slows me down is lack of practice on hills - my muscles aren't developed enough for this, so despite feeling like I have enough energy to go faster, my body won't allow it. This will undoubtedly get better with practice.
(3) My training for the La Luz race reminds me of those 24-week marathon training programs for people who have never run before. Except that La Luz is harder (for me anyway) than a marathon and I only have two weeks.
(4) My camelbak (which I used today for the first time) turned out to be extremely comfortable. I recommend the North Face flight series camelbak to anyone who wants to do long runs on trails.
(5) Less than a minute after Jean and I got back to the parking lot, it began to rain and hail. And some of the lightning strikes were less than a mile away, by the sound of it. Scary!
Wednesday Jul 18, 2007 #
Biking 7:00 [1]
I've decided that I am going to log biking only when it actually feels like exercise. And this short bike ride to the golf course felt like exercise - hill!
Running 22:05 [2] 2.45 mi (9:00 / mi)
ahr:139 max:164 shoes: Orange Asics
One loop around the golf course, then a bit more to get the location I decided would be the start of the intervals.
Running 16:00 [5] 2.0 mi (8:00 / mi)
shoes: Orange Asics
Five grass hill reps, with plenty of rest in between. I would stop to have some Gatorade and let my breathing stabilize, then jog back down the hill. Right as I was about to start my first interval, I felt a shocking pain in my left shin. At first it was just a tiny red bite, but within a few minutes the swelling had reached 2 inches in diameter. I'm not sure what did it - perhaps a red ant - but it was the most painful bite I've ever experienced. I did the intervals anyway, but it hurt...
1:24 (153, 168) [1:29 jog (145, 168)]
1:25 (159, 168) [1:29 jog (135, 168)]
1:26 (160, 171) [1:30 jog (141, 170)]
1:23 (164, 172) [1:26 jog (142, 149)]
1:25 (160, 170)
1:24 (153, 168) [1:29 jog (145, 168)]
1:25 (159, 168) [1:29 jog (135, 168)]
1:26 (160, 171) [1:30 jog (141, 170)]
1:23 (164, 172) [1:26 jog (142, 149)]
1:25 (160, 170)
Running 20:30 [3] 2.34 mi (8:46 / mi)
shoes: Orange Asics
Cool-down. When I went to get my stuff out of its hiding place behind a bush, I discovered that the sprinklers had been turned on, so my shirt and helmet were all wet. But it was hot out, so in fact it was sort of nice to run through the water.
Cross-Training (spinning) 30:00 [2]
I really wasn't feeling motivated to go to the gym, so I promised myself several cranberry and apple muffins after the workout. I just got these today at Trader Joe's and I'm certain they are going to be good. (Of course I would have eaten them anyway, but that's not the point.)
Strength Training 34:00 [1]
Did everything but shoulders, biceps, and calves - these parts need a break.
Stretching 5:00 [1]
Swimming 14:00 [2]
500 before, 200 after (including a 25 fly, which felt hard but good).
Aquajogging 30:00 [1]
Spent the time focusing on the way I moved my legs and thinking about the muffins.
Tuesday Jul 17, 2007 #
Cross-Training (spinning) 1:00:00 [2]
shoes: Orange Asics
7AM spinning before heading in to my office. One thing I really like about the Johnson gym is that the upper floor cardio room has huge windows that face east, giving a great view of the mountains. So yesterday I could actually see the towers and antennas at the crest of the northern mountains, where the La Luz trail run finishes. (In fact, I can see those from just about anywhere in Albuquerque as long as my view is not blocked by a building. Awesome motivation!) But this morning all of the shades in the gym were pulled down (obviously, to avoid having people exercise with the sun in their eyes). A bit disappointing, but understandable.
Running 25:03 [3] 2.86 mi (8:45 / mi)
ahr:144 max:167 shoes: Orange Asics
Biked over to the golf course to do some intervals. But it was still incredibly hot out and my stomach felt bloated from all of the Gatorade I drank this afternoon. I attempted two intervals (~3', then 2') but it just wasn't working. I couldn't get my HR above 167 and I wasn't feeling good. I'll try this again tomorrow morning.
Stability 10:00 [1]
I'm going to start doing this more often, for real.
Stretching 5:00 [1]
Monday Jul 16, 2007 #
Note
I finished reading "Thinking Body, Dancing Mind" today, which Kristin suggested a long time ago. Although I do not like the rhyming affirmations, I agree with almost all of the concepts. Definitely a worthwhile read.
Cross-Training (Spinning) 25:00 [2]
For some reason, spinning at the Johnson gym feels a lot more like doing real aerobic exercise than spinning at the Oxford or Uppsala gyms. Could it possibly be the altitude? Or perhaps it was just that type of day? Hmm. Anyway, this felt great - quality cross training - so I'll be sure to use it often.
Strength Training (gym) 40:00 [1]
The usual. Quads felt fine today.
Stretching 6:00 [1]
Swimming 5:00 [2]
200 before, 100 after just to stretch out the limbs. If my arms weren't sore from lifting weights right before, I would probably have done an easy session. The pool is very nice - it's an indoor pool, but on ground level with huge windows and some open doors, so it feels like an outdoor one.
Aquajogging 34:00 [1]
There were plenty of things to think about and people to watch, so this actually wasn't boring. For the most part, I focused on my form. The goal was to try and loosen up my hips, which feel ultra tight after yesterday. Both spinning and aquajogging seem to help with this and indeed I feel better now.
Sunday Jul 15, 2007 #
Running 38:50 [3] 4.35 mi (8:56 / mi)
shoes: Orange Asics
I met a really cool guy named Greg Long at the handicap race last Thursday and he invited me to come running with his Sunday group. So I was picked up this morning at 6:30 and off we went to the foothills. We started off running about 1+ mile uphill on pavement, then we ran on scruffy trails till we reached the Pino trailhead. We had a short break (<1 minute) to drink some water, then headed up.
Running 20:00 [4] 2.0 mi (10:00 / mi)
shoes: Orange Asics
The group decided ahead of time that we would run 20 minutes up the Pino trail, then turn around. I stuck right behind Greg for this. After a few minutes of going up we were running on switchbacks in the shade. There were actual trees there! This was definitely tough. Greg's pace was slightly faster than easy pace for me would have been, but I think this was good because it meant I was running rather than dragging my body up and practicing bad mechanics. The trail felt like a rollercoaster in some places - lots of ups and downs. But the last several minutes were a real killer. I lost the power to talk and found myself getting desperate. I was literally counting down the seconds till we could turn around. It was uphill, uphill, and more uphill.
Running 12:12 [2] 2.0 mi (6:06 / mi)
shoes: Orange Asics
After we turned around, the trip back down to the trailhead was *fast.* I didn't realize how much we had climbed until we started going back down. We were flying, only slowing down around some of the steeper curves in the trail to avoid falling off the trail. I had a lot more respect for what we'd accomplished then!
Running 24:20 [1] 2.61 mi (9:20 / mi)
shoes: Orange Asics
Down along trails and some pavement back to the car park with Ireena. This part of the run was either flat or gradual downhill. I went extra slowly so that she could keep up, but I was actually feeling quite good.
Stretching 6:00 [1]
Stretching in a small spot of shade after the run. I needed this!
Saturday Jul 14, 2007 #
Map-hiking 10:00 [1]
I got a lift to the NMO event at Doc Long with a very nice family. They had a Chinese student from some Texan university staying with them and this was his first time orienteering. So I took him out on a yellow course. I figured this would be short and sweet, taking no more than 30 minutes max. But it was tougher than I thought it would be. The first few times the straight line went on the side of a steep hill, I convinced Daniel that it wasn't worth it, but one time he wanted to try it and we wound up first climbing a really steep and green hill, then climbing down (in his case, sliding down) the other side. We also went across several steep rocky areas towards the end of the course. I was definitely feeling somewhat dehydrated and a bit tired when we finished, so I figure I'll put it down as 10 minutes instead of the 60 it actually was.
Orienteering 1:16:00 [3] 7.6 km (10:00 / km)
shoes: Orange Adidas O-shoes 07
After I drank some water and ate an apple, I set off on the red course. The map quality was pretty poor and after a badly-misplaced control on the yellow course, I was almost surprised each time I found a control in the right place. Three were also two occasions on which I made parallel errors and took a long time in convincing myself I wasn't at the right spot, again for the same reason.
I did the first eight controls, then headed in to the finish, because doing the last few would have meant running a long way downhill on th paved road. Plus, I was dehydrated and figured I had done enough hill climbing for the day.
When I got back, I drank loads of water and ate fruit salad, which went a long way towards making me feel human again.
I did the first eight controls, then headed in to the finish, because doing the last few would have meant running a long way downhill on th paved road. Plus, I was dehydrated and figured I had done enough hill climbing for the day.
When I got back, I drank loads of water and ate fruit salad, which went a long way towards making me feel human again.
Running 5:00 [2] 0.5 mi (10:00 / mi)
shoes: Orange Adidas O-shoes 07
Running to the finish once I hit the road (uphill).
Friday Jul 13, 2007 #
Cross-Training (elliptical) 1:00:00 [1]
I was only going to do this for 20 minutes, but the movie showing was Ferris Bueller's Day Off so I had to stay a while longer. I put the elliptical on grade 13-19 (usually 15), level 4-5.
Strength Training (gym) 40:00 [1]
All of the usual things, except only did one set of leg extensions (quads are sore).
Stretching 9:00 [1]
Note
My knees are really worrying me. They ache and the left one is especially puffy and sore. Of course I have been through all of this before. I've had knee problems since I started running 1.5 years ago and the problems never really went away, they just became manageable. But now I'm afraid that, for some reason, the pain is back. Grrr.
Thursday Jul 12, 2007 #
Biking 20:00 [1]
To and from the golf course.
Running 30:30 [2] 3.39 mi (9:00 / mi)
shoes: Orange Asics
7AM run. Another two laps around the golf course, this time with a short break in between to stretch. My knees felt a bit better today, but my body still felt really heavy. Running after biking is *hard*! I think this is the main reason why I've been feeling so sluggish these last couple of days. But I'm going to have to deal with it because almost every single run I'm going to do this summer will be after a bike ride of 15-60 minutes.
Running 10:54 [2] 1.21 mi (9:00 / mi)
shoes: Orange Asics
Warm-up run. Both knees were hurting, which is worrying. Before I came back to the States, my knees seemed fine and I hadn't really felt any significant pain in weeks. Then I went for that one short easy run in New York and everything started hurting again.
Running 27:00 [4] 3.2 mi (8:26 / mi)
shoes: Orange Asics
Albuquerque Road Runners trail race in the Four Hills area. I got there by taking a bus and then having one of the other runners pick me up at the bus stop and take me to the trailhead. This was a very laid-back handicap race (meaning starts were staggered) where runners did three short loops. The first was relatively flat, the second had a pretty significant climb, and the third had a very long (something like 0.6 mile) gradual hill. Doing a fast run was not in my plans for today, but I adjusted. I started off relatively easy and then picked up the pace when I felt good. I walked a bit on the last loop, on the long gradual uphill. It's not that I couldn't keep running, but I thought that there would be another big climb and I wanted to save my strength. As it turned out, this was unnecessary because this was the hardest part of the loop. Next time I'll know!
Running 10:06 [2] 1.06 mi (9:32 / mi)
shoes: Orange Asics
Cool-down with one of the guys. This is maybe the first time I've "cooled down" by running uphill....
Wednesday Jul 11, 2007 #
Biking 20:00 [1]
Running 32:00 [2] 3.56 mi (8:59 / mi)
shoes: Orange Asics
I rode down to the UNM golf course and ran the sandy gravel loop surrounding it twice. My body did not like this. First, by Oxford and Uppsala standards, this loop is hilly. Second, I was still a bit full from lunch, my knees and hips felt sore, and my legs felt really heavy. I hope that in a few weeks, once I've adjusted, running will feel easier.
Strength Training (gym) 40:00 [1]
I now have a pass to the UNM gym, so I'll be coming here at least twice a week.
Monday Jul 9, 2007 #
Biking 30:00 [1]
Again, I did a lot more biking than the actual time I'm logging, but I didn't bother to use a stopwatch and I stopped often to consult the map (although not as often as yesterday). I explored the bike path along the Rio Grande this morning. Cristina said it is a pretty path so I decided to bike over there and have a look. Getting there was not easy. The bike map claimed that the street I was planning to ride on would have light traffic, but in fact it felt like a three-lane highway. (This may have something to do with the fact that this map is six years old.) When I finally got to the place where I thought the bike path should be, I saw a measly little river (perhaps "stream" is more appropriate) with a garbage-littered dirt path running along it. I decided I must not have gone far enough because there is no way the Rio Grande is that narrow, no matter how out-of-scale and out-of-date the map is. So I went a bit further and did indeed find the real bike path. I was a bit disappointed to see that I could not actually see the river (just trees), but I was happy to finally be biking without traffic lights and cars. I had taken too long in getting there, so after a few minutes of riding on the path, I cut back through the streets to the university.
Biking 20:00 [1]
After showing me some math and ordering a bunch of biking supplies I never knew I needed, Mike showed me how to get to the Diversion Channel from campus. The path was narrow and paved the entire way, so it would be a terrible place to run, but a nice place to ride. I got my first flat tire along here and Mike spent ten minutes fixing it for me. I am really lucky that this happened before we split up to go our separate ways or else I would have had to drag the bike all the way home.
Biking 30:00 [1]
After getting home, I took a break to do some math, then went out again. First to a shoe store (where I failed to find Nike Pegasus), then to a Walmart superstore (where I was amazed to see an entire aisle dedicated to detergent and washing-up liquid), then back home. With all of the biking I'll be doing, I'll know Albuquerque inside out by the time I leave.
Sunday Jul 8, 2007 #
Running 44:15 [3] 4.42 mi (10:01 / mi)
shoes: Orange Asics
Early this morning, Mike drove me up to one of the trailheads, where I went for a run while he rode his bike around the nearby streets. This trail was very indistinct (Cristina, I don't think this is one of the ones you mentioned), so in the beginning I was zigzagging to avoid cacti. Then after about ten minutes of running up (yes, uphill the entire time), the trail became very rocky. So my run was sort of a hike for the next few minutes - I would jog ten steps, then climb over a bunch of rocks, then jog some more. Finally I turned around and went back down. Then I did two uphill runs, turning around when the rocks began. My calves felt really tight and I did feel slightly breathless at first, but by the end I was comfortable.
Strength Training (ankle) 5:00 [1]
Biking 20:00 [1]
I have a bike! A nice, new, road bike. The best part is that it is actually my size and that I got it for a very good price. Shortly after getting it and moving into my new home, I decided to take it outside for a test ride. I was actually out for over an hour, but I stopped quite often to check my city map and make sure I knew where I was going. I figured out how to get to the university campus and back home. What I did not figure out (until I called Mike) was how to change gears in more than one direction. It seems obvious now, but it really wasn't at the time!
Saturday Jul 7, 2007 #
Note
(rest day)
Travel to New Mexico.
Friday Jul 6, 2007 #
Running 43:41 [3] 5.14 mi (8:30 / mi)
shoes: The Purple Ones
Went for an easy run by myself along the Hudson river path. It was only around 8:15 AM when I headed out, but already the air felt sticky and hot. The humidity killed me. I had to stop twice to take a short break and when I got back I felt woozy for the next hour.
Thursday Jul 5, 2007 #
Note
(rest day)
Travel to New York.
Wednesday Jul 4, 2007 #
Running 16:24 [2] 2.52 km (6:30 / km)
shoes: Orange Adidas O-shoes 07
Jogging to the start of the training.
Orienteering 1:22:15 [2] 8.0 km (10:17 / km)
shoes: Orange Adidas O-shoes 07
Orienteering training in Lunsen. What a change from Latvia! I did two loops in a tough part of Lunsen, including one of the green areas, and it felt like tough running. I had forgotten what it was like to duck branches and move through marshes. Navigation was difficult as well. A good outing.
Running 14:10 [2] 2.36 km (6:00 / km)
shoes: Orange Adidas O-shoes 07
Jogging back to the car with Boris.
Tuesday Jul 3, 2007 #
Note
(rest day)
Arrived back in Uppsala today and after much deliberation decided to take the day off.
Monday Jul 2, 2007 #
Orienteering 40:00 [2] 4.2 km (9:31 / km)
shoes: Orange Adidas O-shoes 07
An orienteering course with Patrick straight from the house, 4.2 km course around the map we live on. Felt just like an easy run, with occasional bits of quickness thrown in. The idea of doing orienteering training after three days of races was a bit odd, but once we were out running in the woods, it felt completely natural to find the toilet-paper controls. Navigation was mostly fine and my legs (though tired) felt a lot better than I expected.
Running warm up/down 5:00 [2] 0.9 km (5:33 / km)
shoes: Orange Adidas O-shoes 07
Jogging back to the house from the finish, which was actually in the sea. I've never before waded through waves in full orienteering gear - it was a new experience. Felt quite nice, actually.
Sunday Jul 1, 2007 #
Running 30:00 [2] 3.43 mi (8:45 / mi)
shoes: Orange Adidas O-shoes 07
It was a long way to the start and also raining all morning, so my warm-up was rather long (20+ minutes). The cool-down afterward was significantly slower.
Orienteering 59:28 [4] 8.3 km (7:10 / km)
shoes: Orange Adidas O-shoes 07
EVENT: Kapa 3-Days, Day 3
COURSE: D21E, 8.3 km, 16 controls
MAP: Jurmalciems, 1:10,000, 2.5m contours
TERRAIN: Same sand dunes as yesterday, except higher up north.
MY RUN: I knew today would be good and I was really looking forward to it after yesterday's bad run. It felt amazing to run through the forest. Of course despite trying to be careful, I made mistakes (notably my four-minute parallel error on #3), but I felt fast, I felt like I was navigating well, and I was having a blast running through the wet woods! Kirte (Estonian) caught up to me on the way to #12 and I stayed with her for the rest of the way. This section of the course was particularly nice and fast and I was indescribably happy. It was a great way to end the weekend.
RESULTS: 21st out of 28 finishers. Results here:
http://www.kapaok.lv/kapa07/1st_3d.html#97
ANALYSIS: Will come later.
COURSE: D21E, 8.3 km, 16 controls
MAP: Jurmalciems, 1:10,000, 2.5m contours
TERRAIN: Same sand dunes as yesterday, except higher up north.
MY RUN: I knew today would be good and I was really looking forward to it after yesterday's bad run. It felt amazing to run through the forest. Of course despite trying to be careful, I made mistakes (notably my four-minute parallel error on #3), but I felt fast, I felt like I was navigating well, and I was having a blast running through the wet woods! Kirte (Estonian) caught up to me on the way to #12 and I stayed with her for the rest of the way. This section of the course was particularly nice and fast and I was indescribably happy. It was a great way to end the weekend.
RESULTS: 21st out of 28 finishers. Results here:
http://www.kapaok.lv/kapa07/1st_3d.html#97
ANALYSIS: Will come later.