Training Archive: hkleafIn the 7 days ending 2006-05-14:
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| M | T | W | H | F | S | S | |||||||
Sunday May 14 | ||
| Orienteering race (Club Meet) 48:24 [5]**** 5.4 km (8:58 / km) | |
| 15c shoes: Silva O' Spikes (Rubber) | ||
| OCIN Event - Camp Friedlander, Loveland, Ohio.
Green - EC was at the Lower Camp Craig this time. It'd been raining here since Thursday, with the temperature dropping to the 40s. So I thought it could be miserable out there, especially with all the steep slopes. As it turned out, the rain stopped just in time when I got there (late start), and the footing wasn't terrible ala East Fork last month. First time orienteering since the OCIN Flying Pig, and first time running hard since the other Pig. Legs felt reasonably good, and my navigation was ok as well. No major mistakes today, though Mike did have plenty of interesting route choices for the course. I've done well here at CF both times now within the last year. The feature-rich map really helps me stay in contact much better. Now if only I can translate the success onto an A-Meet... The only downer was me taking a spill running onto a wooden footbridge going from 5 to 6. I went in at an angle with a decent pace, and fail to realize rubber studs and wet wood aren't the best of friends. The next moment, I was skidding across on my side, and proceeded to slide off the bridge down into the reentrant 6-7ft below! Thud! Thank goodness I didn't hit any sharp/hard objects at the bottom there. Now I've got some battle marks all up and down my left side (arm, ribs, thigh) to show for it. | ||
| C • Slime Covered Wooden Objects... 2 | ||
| Orienteering (Controls Pick up) 18:00 [3]*** | |
| 5c | ||
| Helped with some control picking around the lake afterwards. | ||
Saturday May 13 | ||
| Note | |
| (sick) | ||
| Been under the weather the past several days. Caught a cold Thursday I guess, and been stuffed up since. Unfortunately sleeping it off isn't the trick to rid of this nasty cold, at least not yet. | ||
Thursday May 11 | ||
| Note | |
| Here are my marathon splits. Those from miles 16-25 are guestimates.
(1)8:41, (2)7:44, (3)7:42, (4)7:31, (5)7:25, (6)7:39, (7)7:51, (8)7:42, (9)7:18, (10)7:05, (11)6:32, (12)7:00, (13)6:53, (14)7:10, (15)7:18, (16)6:50, (17)7:05, (18)7:10, (19)6:45, (20)6:55, (21)7:05, (22)7:10, (23)7:13, (24)7:08 (25)7:00, (26)6:22 *I really do need a watch that'd take multiple splits! Miles 2 & 4 were major bridges across the Ohio. 6-8 were the hills (downtown thru Eden Park), thus the slower splits. 11 & 14 were mostly downhill, while all others predominantly flat with some gentle slopes or short hills. The official splits are as follow: 6.8 mile - 0:52:04 (7:39/mi over 6.8mi) 12.0 mile - 1:30:10 (7:20/mi over 5.2mi) 13.1 mile - 1:37:48 (6:56/mi over 1.1mi) 19.3 mile - 2:21:49 (7:06/mi over 6.2mi) 25.2 mile - 3:03:16 (7:02/mi over 5.9mi) 26.2 mile - 3:09:38 (6:22/mi over last mi) If I break the race down into 4 legs (6.8mi, 6.3mi, 6.2mi, and 6.9mi), then it's easy to see my average pace got faster through each leg (7:39, 7:16, 7:06, 6:56), which I think is a great sign. It's nice to be able to run a negative split (1:37:48 first half, 1:31:50 second half), and I enjoyed chasing down and passing all those people in the later stages, but I may try for a less dramatic split difference next time. | ||
Wednesday May 10 | ||
| Running (Treadmill) 15:00 [1]1.0 mi (14:59 / mi) | |
| ahr:129 weight:128.6lbs shoes: Asics Gel Cumulus VII | ||
| Continuing with the marathon recovery. Legs are feeling much better today, though the steps are still painful. I'd say they're at about 75%. | ||
| Cycling (Stationary) 20:00 [1]7.2 mi (2:47 / mi) | |
| ahr:110 | ||
| Level 5. Easy ride after the run/walk. It's nice to not put the same stress on the legs. | ||
| Stretching warm up/down 3:00 [1] | |
| Stretched out my tight calves afterwards. | ||
Tuesday May 9 | ||
| Running (Road) 36:47 [1]3.0 mi (12:15 / mi) | |
| shoes: Asics Gel Cumulus VII | ||
| Continuing with the recovery period. Some of the group got together for a short run/walk from the Spot. My legs are still sore, and a bit painful to be running. But it's amazing how much better they feel at the end of the run.
After the run, some of us got together to share our marathon experience. | ||
| Stretching warm up/down 5:00 [1] | |
Monday May 8 | ||
| Running (Road) 33:17 [1]1.23 mi (27:03 / mi) | |
| (rest day) shoes: Asics Gel Old | ||
| Legs are sore everywhere today. Getting up out of chairs and walking up and down stairs are particularly painful.
Had to drum up the energy for a recovery walk. I was going so slow and so awkwardly a 90-yr-old man could've passed me by with ease. Legs did get loosen up and felt better towards the end though. | ||