Training Archive: KatIn the 7 days ending 2008-01-20:
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| M | T | W | H | F | S | S | |||||||||||||
Sunday Jan 20 | ||
| Note | |
| (rest day) | ||
| Woke up with a sore throat, on the verge of being sick, so decided to take the day off from training. I haven't been getting enough sleep recently because I'm still jetlagged and thus going to bed at 3AM. On the bright side, I got a lot of work done this morning.
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| C • Good call 1 | ||
| Jumping 5:00 [2] | |
| 12:15 AM. Much better this time - did several bouts of 1 minute each. | ||
Saturday Jan 19 | ||
| Running 19:52 [2] 2.26 mi (8:47 / mi) | |
| ahr:136 max:160 shoes: Brooks 07 | ||
| Four short loops around the grass field right next to my house, dodging puddles again. The pathway around Christ Church meadow is closed due to flooding, as are parts of the path further up the river and also University Parks. South Park and Port Meadow are no doubt incredibly muddy and marshy, and Shotover, which is ~17 minutes away by bike, is also nothing but a big slippery hill. There hasn't been a single sunny day since I've come back and I'm going crazy. Sometimes, running in Oxford seems like a special form of torture. | ||
| C • South Parks Mud 4 | ||
Friday Jan 18 | ||
| Running 23:27 | |
| ahr:162 max:176 shoes: Brooks 07 | ||
| ~7 minutes to the gym, then two laps around the track, followed by running drills (16:27). My HR went up quite a bit during the drills, and I had to take a break after I finished them because I'd gotten a side stitch. | ||
| Running (track) 22:11 | |
| ahr:164 max:182 shoes: Brooks 07 | ||
| 3x1 km on the track, with about a 2-minute rest (200m walk/jog) in between. It was a wet, windy day and the Lacrosse team was practicing right next to the inside lane, so I had to dodge puddles and the occasional ball. I took off my orthotics for the third km to see if it made a difference, but with all the other factors affecting my speed it was hard to tell. Certainly I *feel* faster when I'm not wearing them, but whether this is actually true (or whether it is true only because I am not used to them) is yet to be determined.
Times were slow, but satisfactory: First: 50, 48, 50, 50, 50 Second: 52, 1:45, 53, 52 Third: 52, 51, 52, 51, 52 Cool-down: Two easy laps around the track. | ||
| Strength Training (gym) 37:00 [1] | |
| ahr:105 max:131 | ||
| Stretching 6:00 [0] | |
| Running 6:04 [2] 0.7 mi (8:39 / mi) | |
| ahr:145 max:153 shoes: Brooks 07 | ||
| Run back home. | ||
Thursday Jan 17 | ||
| Note | |
| (rest day) | ||
| Spent all day in London with a couple of friends. Lots of walking. | ||
| Jumping 5:00 [2] | |
| I am always looking for new ways of improving my training and one of the things I've been musing about lately is skipping rope. When done quickly and for a long period of time, this activity is tough and good practice for getting the feet off the ground. The specific skipping rope I have is one that can rotate very quickly, way past the point where my feet can't keep up. So there is a lot of room for improvement! | ||
| C • plyometrics 2 | ||
Wednesday Jan 16 | ||
| Running 47:27 | |
| shoes: Orange Asics | ||
| Went to the track to do an easy run for lack of any better alternatives, but then my legs felt good and it turned into a tempo run.
6:20 warm-up run there 20:58 for 4.4 km (7:37/mile, HR 157) (Bathroom break) 8:57 for 2 km (7:04/mile, HR 167) Cool-down: 4:19 (Core stuff) Jog home: 5:53 | ||
| Strength Training (core) 5:00 [1] | |
Tuesday Jan 15 | ||
| Biking 17:30 [2] | |
| ahr:141 | ||
| Biked up to Shotover, trying to take it easy. | ||
| Running 41:13 | |
| Warm-up around Shotover (18:35, some hills included).
2x{hill going up from the stream}: 1:45, (1:17), 1:54, (1:18) (max HR 182) Jogged over to the long hill: 2:07 Ran up the long hill: 5:03 (HR 176) Cool-down: 11:14 I didn't actually do any of the hills as intervals, just ran up at an easy pace, but my HR was pretty high anyway. It was really muddy today and I was slipping and sliding constantly in my sneakers. Need to wear my fell shoes next time. | ||
| C • Hello 5 | ||
| Stretching 5:00 [0] | |
Monday Jan 14 | ||
| Running 39:25 [3] | |
| ahr:153 max:163 shoes: Orange Asics | ||
| Run along the river. I meant to go to Port Meadow and back, but the path was flooded near the bench after the blue bridge, so I stopped to stretch there and then turned back. Not fun at all, but at least it wasn't raining while I was actually out there. | ||
| Stretching 5:00 [0] | |
| Note | |
| I am now entered for the Leith Hill half marathon (March 9). This is a muddy, hilly trail race that I decided to run because I need a half-marathon result for the Pikes Peak Ascent. The funny part is that the qualifying time for the second wave of Pikes Peak is 2.5 hours, which is very slow for a flat road half, but might not be too far off from my expected time for this trail run. I hope I can make the cutoff time! | ||
| C • Pikes Peak 2 | ||