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Training Log Archive: maprunner

In the 7 days ending Jun 22:

activity # timemileskm+mload
  run/walk2 1:27:00 6.02(14:27) 9.68(8:59) 98290.7
  sprint drills3 55:00 3.27 5.27 2165.0
  orienteer2 47:11 2.4(19:38) 3.87(12:12) 23135.1
  cycle1 45:00 6.75(6:40) 10.86(4:09) 5978.0
  weights1 30:0090.0
  Nordic track1 15:0015.0
  swim1 1:10 0.03(37:33) 0.05(23:20)4.7
  run2 24 0.09(4:17) 0.15(2:40)2.0
  Total9 4:40:45 18.57 29.88 201680.5

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Saturday Jun 22 #

10 AM

run/walk 30:00 intensity: (6:25 @1) + (24 @2) + (4:47 @3) + (18:24 @4) 3.19 km (9:23 / km) +59m 8:36 / km
ahr:132 max:148

orienteer 25:00 intensity: (1:03 @1) + (14:19 @2) + (9:02 @3) + (36 @4) 1.4 km (17:54 / km) +23m 16:32 / km
ahr:123 max:148

run/walk 27:00 intensity: (1:18 @2) + (7:05 @3) + (11:24 @4) + (7:13 @5) 2.99 km (9:03 / km) +31m 8:35 / km
ahr:142 max:156

I wanted to do a longish trail run today but we’ve had so much rain this spring and the trails are all muddy. So I decided to run on campus, which includes a big hill (which I walked). I got a late start but I don’t regret sleeping in till 9.

Then I checked out the map and control locations for my event next weekend.

Friday Jun 21 #

5 PM

cycle 45:00 intensity: (17:00 @1) + (23:00 @2) + (5:00 @3) 10.86 km (4:09 / km) +59m 4:02 / km
ahr:113 max:137

Nice ride with Mike. Some topics of conversation: working remotely; reading resumes to screen candidates; process vs goal orientated training; and how to carry groceries home on my bike.

Thursday Jun 20 #

6 PM

swim 1:10 [4] 0.05 km (23:20 / km)

KC Corporate Challenge, 50m freestyle swim. A total laugh and farce.

I am not a swimmer. I barely know how to stay afloat, but I decided to help out the company and show up for two laps of the pool tonight. I went into the practice area to remember how to swim and breathe. I forgot how tiring it is to swim: uses totally different muscles. I was worried about making it through 2 laps.

As I was getting ready to start my first ever swim race, I noticed that the women ahead of me who went off the blocks got to stay under water a longer time. That seemed like a good idea to me. I also noticed that the start position looked a lot like the sprint start, so no worries there. I went off the blocks (my colleagues were quite surprised) swam under water and then came up and started to crawl. I quickly figured out that I no longer had any goggles on. It was hard to see the bottom of the pool and I was worried about my contacts. So I only kept one eye open.

I got to the wall, turned around, and pushed off for a long glide under water (minimize swim time!) When I came up, I went for a big gulp of air and got nothing but water instead! Agh! I just stopped in place and started coughing and hacking, trying to catch my breath. At this point, I also noticed that my goggles were down around my neck, and I briefly considered trying to get them back on. But all I really wanted to so was finish. But I was spooked now and a total fail, so I just started swimming like an old lady with my head above water. I was in lane 1, and a colleague came next to me to encourage me to keep going, telling me only a few meters left, etc. I was glad for the support., and really happy that he did that.

Not sure if I will rise to the occasion and learn from my mistakes before next year's Challenge, or give up my swim career forever :)

Wednesday Jun 19 #

4 PM

sprint drills 15:00 [1]

Nordic track 15:00 [1]

5 PM

weights 30:00 [3]

Tonight's set:
10X each leg, reverse split lunge, front foot elevated, 20 lbs
10X seated row, 50 lbs
8X each leg, Single leg elevated glute bridge
20X arm push out with bands

Tuesday Jun 18 #

9 AM


I went back to the track this morning to watch the finals of the 100 m. Got there in time to see the first race, women aged 90 to 103. Very impressive! The race in my age class wasn't even close; Joy U won easily and set a new Senior Games record in 13.37.
10 AM

orienteer 22:11 intensity: (9 @1) + (46 @2) + (10:47 @3) + (10:29 @4) 2.47 km (8:58 / km)
ahr:136 max:146

Mike made me an O map of the UNM campus so I could add another O state! I drew the course and ran it before it got too hot (Although it was hot enough). The map is really rough (Open Street Map imported into OOM) so there were some surprises. I had to avoid construction only once, as I approached 5. The campus is pretty flat, but has some weird levels, walkways and funny shaped buildings that would make it an interesting area to hold a real sprint.

2019-06-18_UNM sprint route
12 PM


I spent the rest of the day exploring museums and staying out of the heat. During my campus O training, I passed signs for the Museum of Meteorites and the Museum of Southwestern Biology. I decided to visit both. The meteorite museum is only open upon request, so that was a bust. I managed to talk to a woman at the museum of Southwestern Biology but she explained that it was a collection only and did not have exhibits. If I wanted, I could make an appointment to see any part of the collection? Nope, another bust (although it was nice to talk with her).

Did get into two museums: Museum of Albuquerque and the Indian Pueblo Cultural Center. I enjoyed the cultural center more.

Also made a stop at an independent fabric shop to add to my collection.

Monday Jun 17 #

11 AM

sprint drills (warm up) 20:00 [1] 2.61 km (7:40 / km) +2m 7:38 / km
ahr:119 max:151

Warm up at the venue. At one point it looked like they were calling groups up ahead of schedule and I panicked a bit about getting in a good warm up. But in the end, they learned from yesterday's debacle and only called up each age group at the appointed time.

I did mange to find Keg Good today (thanks to Janet and Peggy). She did not know I was here and was not cheering for me yesterday, so it's still a mystery. We had a nice chat about sprinting and training. She said that she will miss an O race if it is close to an important sprint; I said I was the opposite and would miss a sprint if it was close to an important O race! She had another good run today in the 100.

I also watched a few of the older aged women run their 50 m finals. Totally awesome and inspiring. The 80 winner ran it faster than I did! And she still uses starting blocks!

This is a great event in terms of atmosphere and comradeship. We are all crazy enough to be running track in our older years. Instant connections, easy conversations and lots of laughs. And it's great to be considered a "youngster" in this group!

run race 16 [5] 0.1 km (2:40 / km)

2019 National Senior Games, Albuquerque 100 meters
16.60 17/26 in F55

I was in the first heat again, but the call up was much more organized than yesterday. In fact, they kept us waiting a few minutes so we would start at the scheduled time.

I was the only one not using starting blocks in my heat. I tried them when I first started sprinting, but I never felt comfortable with them.

I had a good start, then the usual mindless running, then I felt my legs getting rubbery near the end. I remember thinking oh oh, you're getting tired, so keep on pushing.

I was happy with my time of 16.60, but shoot, I was only 0.05 seconds off of my PR! Perhaps if I hadn't thought about getting tired, I would have made it. Oh well, I have two more chances this summer to get under 16.56.

The other women in my age class are phenomenal. The top result was under 14 seconds! Mary Taylor from KC just made the final, so I think I will go tomorrow to cheer her on.

Full results are here:
1 PM

run/walk 30:00 [3] 3.5 km (8:34 / km) +8m 8:28 / km
ahr:132 max:144

I have been outside the last two days, but a track stadium is not the same as nature. So I went to the Rio Grande State Park and went on an easy walk/run. My goal was to actually see the Rio Grands. I had no problem, since it is currently flooding and the water came up quite close to the trail sometimes.

Of course it was hot, but dry and overcast so it wasn't too bad. It was a nice area to run around and I'm glad I went. But I will never be a desert person, just can't fall in love with this terrain.

Sunday Jun 16 #

9 AM


Note on Sunday morning, before the 50m race: I found the qualifying times for the women in my age class. No way will I make the finals. My stretch goal now is to be in the top half, which will be really hard. These women are fast!
12 PM

sprint drills (warm up) 20:00 intensity: (10:00 @1) + (10:00 @2) 2.66 km (7:31 / km) +19m 7:16 / km
ahr:125 max:155

Moving around on the grass, trying to find any shade, running from tree to tree.

run race 8 [5] 0.05 km (2:40 / km)

National Senior Games, Albuquerque, 50 meters
8.49 (PR!!!) 14/23 in F55

I did my light warm up, then expected to get my hip number and do some more drills before the race. However, the hip number system was just crazy, and we ended up standing in line in the sun for 15 minutes. Then, I was the first lane in heat 1 so they were calling me up before I even had my spikes or hip number on. It was a bit chaotic. The last crazy thing was a false start in our heat. Another good reminder to be prepared for anything at a track race.

But I was fairly relaxed (once I got out on the track). 50m is so short! 6 women in my heat were using blocks; me and one other did not. I was still nervous, but the right kind of nervous. I had a good start, then there was the usual black out period for a few seconds (where I don't remember running, but strangely heard someone shouting "Go Mary!") then I remember lunging for the line.

The timing and announcing are top notch, so the results were flashed up on the big screen right away. I ran 8.49, which beats my previous PR of 8.82. Woo hoo!

Full results for F55 are here:
You needed sub-8 to make the finals. Mary Taylor from Kansas City (who beats me in the KCCC race) just missed out on qualifying. She had a relatively bad run, for her. You can click on the globe for my warm up session (above) to see HR and speed.

The races were broadcast live on Facebook, so Mike got to see me race. I talked to him after the race and he told me that Keg Good was announced as running in the age class before me. Could she have recognized my OK top (which I wear in these races, why not?) and been the person cheering for me? A big thanks to her if it was!

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