Training Log Archive: ebone

Warm up (at 6:15 to 9:30 pace) for NW Regional Cross Country Championships at Lincoln Park. My legs felt tired and sore still from Tuesday (and yesterday?), but I began to feel better toward the end of the warm up.

Ran NW X-C Champs. I haven't been training much, and my hard training has been especially lacking, so I didn't think I would be able to do better than about 36:00. The men's 10km and the women's 6km were run together, so I decided to run with Mindy Leffler, who I knew was in pretty good form. I figured she would be running about the same speed as me and would probably have a more consistent pace than the men of my speed. The strategy worked well, as we did the first 2k in around 6:50, although I'm not really sure I knew where the 2 km was. I then led her through the second and third laps, just behind the top women. I ran a well-paced and surprisingly comfortable race, with the exception of taking it too easy on the fourth 2k lap. I had too much left on the last lap, blowing past one guy and gaining about 100 meters on some others, though not quite catching them. I think I could have shaved 10-20 seconds by better pacing and more guts (confidence in my fitness). I think the course is a little short, probably 9.8-9.9 km. [I'm not sure how much climb there was, but the park slopes down toward the South end.] Splits (questionable distances): 6:50 7:07 7:04 7:09 6:25 = 34:35

Warm down after race, including a loop of the course backwards.

Warm-up for Lincoln Park O' meet: Some running, some jogging in place.

Ran Winter Series meet 2 at Lincoln Park. The course 4 map had the trails left off, so the navigation relied on the plethora of vegetation changes and manmade features. (There are only a couple of significant contour features at Lincoln Park.)

4 - Splits

7:30 AM - Ran around Hamlin Park checking my courses for the final day of my orienteering class. There was quite a bit of standing around time interspersed with the running, among vetting myself, tying streamers and making map corrections.

Mid-day: Hanging and taking down controls for the final orienteering class of the trimester. My legs were trashed from Tuesday, but it was relaxing to jog. The kids did really well on the courses. I guess the class worked.

Ran to IMA for running group, but they had already left, so I ran the Laurelhurst run and eventually caught up to them. I left the group near Ravenna, went up through the park, along Ravenna Blvd, then to Woodland Park track for the Club Northwest workout via 65th St. and Greenlake Way. My legs felt sort of heavy and slow for much of the run, but that could have been because my running pants were sagging with rainwater.

Ran 2x1200 meters at tempo pace, with 1 minute rest in between. On the first rep, I went out a bit fast for the first lap, 82-83, but then I settled into pace. Times: 4:16, 4:20. I took 2:56 rest before continuing on to the two race pace kilometers.

Ran 2x1000 meters with 2 minutes rest between reps. It felt really tough, and I had to push to run that pace. That's not surprising, given my recent dearth of training, let alone race pace training. Times: 3:19, 3:17. Pulses after the first one: Exercise, ~180; recovery, 132. I took 6:47 rest before doing the 200m strides.

Ran 4x200 meter strides, with about 1:15 rest in between. It felt good to run fast, but I was dying at the ends of the last couple. Times: 33.1 32.7 31.3 31.4

Jogged home from the track, via 51st St. I was really beat, and the lower outside of my right knee hurt some, particularly toward the end of the warm down.

Jogged to the vet with Bernie. The sky to the West was salmon color below the rainclouds.