Training Archive: eboneIn the 7 days ending 2007-10-28:
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| M | T | W | H | F | S | S | |||||||||
Sunday Oct 28 | ||
| Note | |
| slept:7.3 (rest day) | ||
| Planned rest day. Whoa--four training days this week! I hope I'm not overdoing it...
My back (lats and spinal erectors), gluteus, deltoid, and forearm muscles are all quite sore today, not surprisingly. | ||
Saturday Oct 27 | ||
| Paddling / Rowing (outrigger canoe) 1:43:00 | |
| ahr:124 max:148 slept:7.7 | ||
| Outrigger canoe practice with the Seattle Outrigger Canoe Club. Murray coordinated a MerGeo team training, and Kimberly, Peteris and I joined him in a boat. We went out for 2 hours, but we took some breaks to rest and receive coaching from our excellent mentor, John. He gave us many helpful tips on how to paddle properly and had us do a bunch of intervals.
After doing no paddling (of any kind) for months, I was apprehensive about this outing, but I survived it okay, probably better than I would have a 2-hour kayak paddle, in fact. I think I'm going to be sore tomorrow! | ||
| Running - Road / Track 5:00 | |
| shoes: Brooks Cascadia (lime green!) | ||
| Running from the car to the canoe launch for paddling and back afterward. | ||
| Orienteering race (Vampire-O) 53:00 | |
| ahr:117 max:153 33c shoes: Brooks Trance 5 - 1 | ||
| Ran the Vampire-O at Lynndale Park with Kimberly Shavender and Anna Urbanova. It was fun, as usual, but my team didn't do very well, also as usual, getting vamped twice when we had a bunch of punches and maybe a couple more times for good measure. The logged distance and control count are guesses. I can verify them when I have the map in front of me. | ||
| Running - Road / Track warm up/down 28:30 [2] 3.75 mi (7:35 / mi) +70m 4:28 / km | |
| ahr:132 max:155 shoes: Brooks Trance 5 - 1 | ||
| A little after 11 p.m., I ran from home to the NH track for a baby threshold workout. I was thinking 3 x 1 mile, but I decided 4 x 1 km would be better. Then when I got to the track and had lethargic legs, even after warming up, I decided to cut it down further and just do 6 laps. Warmed up, did some form drills, and warmed down home. | ||
| Calisthenics / Dance (form drills) 1:30 [4] 0.15 mi (10:00 / mi) | |
| shoes: Brooks Trance 5 - 1 | ||
| A few form drills before my T run. | ||
| Running - Road / Track tempo (track) 8:42 [3] 1.49 mi (5:50 / mi) +0m 3:38 / km | |
| ahr:156 max:164 shoes: Brooks Trance 5 - 1 | ||
| 2400m threshold run. Out of curiousity, I counted paces after the first lap, and I did 639 for 2000m (in 7:14), which comes out to 88 per minute--about right for this intensity, I guess. I felt fine but not great doing this workout. | ||
Friday Oct 26 | ||
| Orienteering 33:15 [2]*** 4.2 km (7:55 / km) +30m 7:39 / km | |
| ahr:127 max:143 20c slept:8.7 shoes: Brooks Trance 5 - 1 | ||
| Starting at dusk, I ran to some circles on a score-O course map of Magnuson Park, taking it easy to recover from yesterday. I took around routes whenever there was any possibility that I might get my feet wet in the marshy tall-grass areas. Both hamstrings were sore to start with but felt better after I'd been running for a while. | ||
| Cycling (mtb roads and trails) 37:37 [1] 5.37 mi (7:00 / mi) +55m 4:13 / km | |
| ahr:111 max:130 shoes: Nike ACG cycling shoes | ||
| Easy bike ride around Magnuson Park. | ||
Thursday Oct 25 | ||
| Note | |
| slept:9.0 | ||
| Mmmm...good night's sleep! | ||
| Running - Trail / Grass (mostly grass) 33:00 | |
| ahr:143 max:171 shoes: Brooks Trance 5 - 1 | ||
| Running around at Lake Sammamish State Park while spectating, cheering and taking pictures at the Sea King District Championships cross country meet*, then doing some additional warm-up running before starting the open race.
My legs generally felt okay, but my left hamstring was more painful than usual. My total time and average heart rate were 54:36 and 131, including standing still time, so the logged information is an estimate. My heart rate was unusually high today at seemingly low effort levels. * Holly and Tori's team, Lakeside, won the meet by two points, with overall placings of 2, 5, 10, 14 (Holly, 19:32), and 25 (Tori, 19:59) | ||
| Running - Trail / Grass intervals (mostly grass) 17:47 | |
| ahr:175 max:182 shoes: Nike Zoom Waffle - Husky color | ||
| I ran the open race (flat, muddy 5k) after the Sea King high school varsity girls and boys had adequately pulverized the wet parts. I decided that running all out might not be the best preparation for U.S. Champs, given that my legs have seemed a bit fatigued in recent races and trainings. Given that I often start slowly--maybe too slowly--in O races (e.g. WOC long qual. this year), I decided to run an aggressive first mile, then cruise at threshold pace until about the last km, where I would run hard again.
This plan didn't quite work out, because the race started a few minutes early, so I got to the start line with about 5 seconds to spare and didn't have time to muscle aside all the JV high school kids and get a really good starting position, so I got boxed in behind the scores of boys who went too fast at the start and then dramatically slowed down. The smarter thing to do would have been to start on the left side with all the girls, so that I could have had a clear lane to go out faster. Anyway, after splashing through the standing water out of the start and inadvertently throwing and taking a few elbows while the sun shone directly in my eyes, I began working my way forward whenever I got a clear lane. It reminded me very much of Jukola and I'm sure was excellent practice. So I worked my way up from bazillionth to 10th place at the mile (5:27), then eased off as planned. Once I settled into threshold running, I felt really good and the running was quite easy and pleasant, except for the continued skating around in the muddy spots (couldn't find my spiked XC shoes, which must still be in storage). Since these were JV runners, they all slowed down almost as much, and I only was passed by 7-10 runners over the ensuing 9 minutes. I began passing again while still running an eased-up pace, and then I hit it for the last km (3:14) and moved up to 8th at the finish. I had a bit of a battle to the finish line, which was fun. I passed the kid, but he overtook me just before the line with a final surge. Being able to run that fast at the end is a good confidence builder for the U.S. Champs. My stomach/intestines and abdominal muscles hurt some or felt uncomfortable during the run. I guess I didn't eat early enough (2.4 hours before), and my abdominal muscles need strengthening in order to hold good form when running hard--something to work on this winter after my training break. I'm sure it would also help to stretch my hip flexors, so that they don't pull my pelvis back so much when I get tired. | ||
| C • How many non-kids were in this race? 7 | ||
| Running - Trail / Grass 1:02:30 [2] 8.15 mi (7:40 / mi) +10m 4:45 / km | |
| ahr:144 max:155 shoes: Brooks Trance 5 - 1 | ||
| Ran around Lake Sammamish State Park, on the river path toward Issaquah, and on the East Lake Sammamish Trail. My left leg (hamstring and hip flexor) became stiff and sore for the last 10-15 minutes of the run, so I eased up a bit and tried to relax. | ||
Wednesday Oct 24 | ||
| Running - Road / Track (road) 7:00 [2] 0.82 mi (8:31 / mi) +30m 4:46 / km | |
| ahr:141 max:159 slept:9.0 shoes: Brooks Trance 5 - 1 | ||
| Ran to Fred Meyer and back for groceries. I was just going for milk but got a bunch of other stuff, too (as usual), so I had a few pounds on my back coming back up the hill. My legs feel fairly good today. | ||
| Orienteering (course checking) 45:30 | |
| ahr:120 max:154 25c shoes: Brooks Cascadia (lime green!) | ||
| Ran around Hamlin Park checking some control sites for WIOL / Winter Series race #3. It was raining most of the time. My legs felt pretty good. It's a good thing I got out to enjoy the rain, because Seattle is about to get hit with a period of fair weather. | ||
Tuesday Oct 23 | ||
| Note | |
| slept:6.2 (rest day) | ||
| A surplus rest day. My left knee/hamstring was sort of sore, I was tired, and I'm tapering for U.S. Champs and can probably use the rest, so I decided not to run.
I attended the Eastside Runners fall meeting, where running coach extraordinaire Tom Cotner gave an excellent talk on training distance running efficiency, from the standpoint of both aerobic capacity and running economy (form). After the talk, Tom was mobbed by the admiring audience, who all wanted to ask questions and bask in his enthusiastic sharing of his encyclopedic knowledge of distance running training and performance. | ||
Monday Oct 22 | ||
| Note | |
| slept:10.0 (rest day) | ||
| A planned rest day. | ||