Training Log Archive: AliCIn the 30 days ending Sep 30, 2012:
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Sunday Sep 30, 2012 #
9 AM
Running 2:09:57 14.3 mi (9:05 / mi) +117m 8:52 / mi
ahr:134 max:146
Easy long run all over Secor Metropark. Seriously *all* over. Not the most fascinating terrain, it doesn't really even have ravine-y type stuff like Wildwood, it reminded me of running in the park in Holland that the radio astronomy institute was in. Except the Dutch park had more impressive sand dunes, actually. This one had a Forested Dune Trail, but you can really barely tell they were there.
Anyways, a good run, ran kinda taking in scenery, then also reading map with a course planned by Brendan of NAOC terrain. Good to get the brain trying to think about! Just towards the end, finished that, so switched up to Planet Money podcasts.
Anyways, a good run, ran kinda taking in scenery, then also reading map with a course planned by Brendan of NAOC terrain. Good to get the brain trying to think about! Just towards the end, finished that, so switched up to Planet Money podcasts.
Saturday Sep 29, 2012 #
8 AM
Rollerskiing 1:05:16 8.39 mi (7:47 / mi) +101m 7:30 / mi
ahr:134 max:162
In search of hills in Ottawa Hills! For purposes of specific strength.
I really thought Edgehill was going to be where it was at, using the section that went down to brook and back up. But that wasn't that steep or long at all. So I did triceps there, and then single-stick at and adjoining hill, but still, eh, not worth double poling up.
Got lost around the mansions for awhile trying to make my way back, kind of amusing, but then finally find Brookside again and headed on my way. Did double-poling up a little side-road hill and then the best hill was actually on Brookside, so did no poles up that.
I think that'll be my specific strength hill, but it's not as good as the one on campus. However, not getting runover is a good thing...
I really thought Edgehill was going to be where it was at, using the section that went down to brook and back up. But that wasn't that steep or long at all. So I did triceps there, and then single-stick at and adjoining hill, but still, eh, not worth double poling up.
Got lost around the mansions for awhile trying to make my way back, kind of amusing, but then finally find Brookside again and headed on my way. Did double-poling up a little side-road hill and then the best hill was actually on Brookside, so did no poles up that.
I think that'll be my specific strength hill, but it's not as good as the one on campus. However, not getting runover is a good thing...
7 PM
Orienteering 48:47 *** 3.0 mi (16:16 / mi) +117m 14:30 / mi
8c
First event over in NEOOC territory! At Oak Hill, nearly exactly a 2h drive. There were hills! Most similar to St. Louis terrain, compared to what I've been on previously?
I showed up just about at dusk and met a bunch of friendly people running registration and also about to take off into the night. Yay for orienteers everywhere! After hearing that the "Wacko" course wasn't actually 7.4k, I opted for that, other options being Intermediate and White.
So drew course on map, geared up in night-o gear and took off. All was pretty well until #3, when first of all, I couldn't make sense of what was going on, but I think I maybe now have an idea that I didn't go far enough. And then secondly, light turned off. *Completely off*. So I try to turn back on, no go. Tried to reconnect, no go. Ok, thank goodness I brought a backup light....
My backup light was super-mini though, it was amazing the contrast between it and Magic Shine. First instinct was to just go home on the trails, but I could kinda see... so kept with it, but had to go way slower and use only huge features that I would essentially trip on. Probably good training =)
Upon return, caught up with the crowd, how everyone found the course and heard stories of howling coyotes... eep!
I showed up just about at dusk and met a bunch of friendly people running registration and also about to take off into the night. Yay for orienteers everywhere! After hearing that the "Wacko" course wasn't actually 7.4k, I opted for that, other options being Intermediate and White.
So drew course on map, geared up in night-o gear and took off. All was pretty well until #3, when first of all, I couldn't make sense of what was going on, but I think I maybe now have an idea that I didn't go far enough. And then secondly, light turned off. *Completely off*. So I try to turn back on, no go. Tried to reconnect, no go. Ok, thank goodness I brought a backup light....
My backup light was super-mini though, it was amazing the contrast between it and Magic Shine. First instinct was to just go home on the trails, but I could kinda see... so kept with it, but had to go way slower and use only huge features that I would essentially trip on. Probably good training =)
Upon return, caught up with the crowd, how everyone found the course and heard stories of howling coyotes... eep!
Friday Sep 28, 2012 #
Strength 14:00 [1]
Abs, back and SJJs to finish up the day.
Thursday Sep 27, 2012 #
7 AM
Rollerskiing 43:29 5.98 mi (7:16 / mi) +23m 7:11 / mi
ahr:119 max:149
Little morning double-pole out on the bike path. With this time- map holder!!! Finally wrote up my ski-o goals/training plan for the winter last night, it made me realize it is time to get back focused on reading a map attached to my body...
Looked at:
Mike's Maze v2, Day 2
UMass campus
Looked at:
Mike's Maze v2, Day 2
UMass campus
5 PM
Running 10:53 1.2 mi (9:03 / mi) +4m 8:58 / mi
ahr:140 max:157
Yeah shiny new pink shoes! Finally took the new inov8s for a spin, they are the 135 version, super-duper light. Immediately noticed: I run noisily in them. I think that means I'm still heal-striking.
Drills 6:56 0.22 mi (31:31 / mi)
ahr:133 max:150
Ankle plyos à la physio from 2 years ago... so hopscotch, mogul jumps, twist jumps and sumo wrestler jumps. I think some of these I don't exactly name consistently. But twice through the program.
Running 27:10 3.3 mi (8:14 / mi) +14m 8:07 / mi
ahr:148 max:181
And the real workout of the day, letting a bit of speedier work creep in. Just 6 x 400, because I didn't want to push it in the new shoes, and I had a table to pick up. Times were pretty consistent, did 200 roll-ons, except in the middle where I gave myself 400 and was then slower afterwards, needed to keep focus. Worked a bit harder to bring the last one down.
76, 77, 76
78, 77, 75
76, 77, 76
78, 77, 75
Wednesday Sep 26, 2012 #
6 PM
Running 47:21 5.16 mi (9:11 / mi) +43m 8:57 / mi
ahr:129 max:144
And a little neighborhood jaunt, just checking things out. There are slight hills in Ottawa Hills. And, most cool, is that there is public space along the stream, apparently preserved as floodplain, so no one is allowed to build there. It's mowed for the most part, and perfectly pleasant running! Now if I can string together that all the way to Wildwood, it'll be awesome!
Drills 6:17 0.36 mi (17:28 / mi)
ahr:126 max:145
Normal running drills x 2
Strength 5:28 [1] 0.01 mi (9:09:52 / mi)
Pushups: 14/8 x 3
Hammies: 12/12/12 x 3
Hammies: 12/12/12 x 3
Tuesday Sep 25, 2012 #
7 AM
Running 1:15:43 9.53 mi (7:57 / mi) +83m 7:44 / mi
ahr:141 max:171
Up in the still-quite dark, but was lighter by the time I hit the trail and after 7am, so legal. Out to Wildwood, where I did 10 min tempo, 5 min rest, 15 min tempo. I should have done a stride or two before the first one, the first four minutes of it were sluggish.
Nice to play on the trails out there, but yeah, so different than the Fells! On the way out and back on the bike path, caught up on some Freakonomics podcasts - why poker is a game of skill, not just chance, why we like doing economically inefficient things around the house and then one about the play Sleep No More and the Standford prison experiment questioning who are we really. Last one wasn't really in the normal Freakonomics line, but eh, still interesting.
Nice to play on the trails out there, but yeah, so different than the Fells! On the way out and back on the bike path, caught up on some Freakonomics podcasts - why poker is a game of skill, not just chance, why we like doing economically inefficient things around the house and then one about the play Sleep No More and the Standford prison experiment questioning who are we really. Last one wasn't really in the normal Freakonomics line, but eh, still interesting.
Drills 2:17 0.09 mi (25:42 / mi)
ahr:130 max:140
Monday Sep 24, 2012 #
6 PM
Rollerskiing 37:28 5.63 mi (6:39 / mi) +12m 6:37 / mi
ahr:127 max:140
Back in Toledo, a bit tired from the early o'clock plane-catching wake up, but figured a little recovery ski would be good. Mostly no-poles, 10 min or so double pole, thinking about getting a bit more out of it.
Strength 14:02 [1] 0.01 mi (23:31:32 / mi)
Abs, back, then 10 SJJs each side and the rest of the minute just side plank.
Sunday Sep 23, 2012 #
Event: Canceled: NEOC: High Rock
8 AM
Drills 1:26 0.04 mi (36:03 / mi)
ahr:125 max:130
Just a few ankle drills before it was pointed out that maybe wearing out ankle before trail run wasn't actually a good idea...
Running long 1:21:33 7.51 mi (10:52 / mi) +250m 9:50 / mi
ahr:143 max:166
Skyline (Fells version) trail run, clockwise with Ian, Brendan and Andy Donaldson of the running section. Beautiful morning, and no ankle problems! I was definitely ginger running (soooo many rocks!), but all good. I'm sure that has got to help with strengthening it!
We went up the tower, my first time ever, cool placing Boston places on the horizon/below us, it really must be amazing when the leaves go...
We went up the tower, my first time ever, cool placing Boston places on the horizon/below us, it really must be amazing when the leaves go...
Saturday Sep 22, 2012 #
Event: NEOC: Nobscot Night-O
10 AM
Running 11:50 1.26 mi (9:23 / mi) +63m 8:08 / mi
ahr:129 max:150
Drills 7:28 0.56 mi (13:20 / mi) +1m 13:16 / mi
ahr:136 max:154
Running 4:24 0.55 mi (8:00 / mi) +27m 6:57 / mi
ahr:140 max:166
Running race 10:27 3.0 km (3:29 / km)
ahr:173 max:180
And back in Boston and to the track with Ian! Just good to put the benchmark up there for the season and to see what type of shape I'm in. There were oodles of people around the track, because of a soccer game in the interior, but mostly they were aware and only slightly messed with lane 1...
It went ok, but not great, it's hard to be 25s off my PR, but I think this is a better performance than recent trail 5ks, so perhaps getting back in shape!
It went ok, but not great, it's hard to be 25s off my PR, but I think this is a better performance than recent trail 5ks, so perhaps getting back in shape!
Running 10:57 1.01 mi (10:51 / mi) +31m 9:54 / mi
ahr:135 max:144
6 PM
Orienteering 40:16 2.71 mi (14:52 / mi) +113m 13:09 / mi
ahr:125 max:157 9c
NEOC Nobscot Night-o by Alex and Ed
So, Alex said something to indicate Markku V., IOF ski-o event advisor extraordinaire, was in Boston over lunch, so I quickly dropped him a facebook invite. He's doing a 2 month program at Harvard Business School for super-business types, it sounds very, very intense. They do something like 200 case studies in that timeframe? Chatting about some of the case studies on the way to the race gave lasting impressions about the hugeness of US defense spending and minuteness about US savings rates... not new ideas, but he had numbers and direct comparisons to other countries to back it up.
At the race, chit-chattering, then thought I'd go out early so I could actually jog a bit while able to watch where I was putting my feet. Markku helped me tape up my ankle, I should definitely be doing that, taping a taught band from forefoot, over heel, anchored just above ankle felt like it might help prevent the extreme dorsi-flexion.
So joggeroo'ed the short course, although when it got dark, walked in the woods, because it was too hard to see where to put my feet definitely safely. Was super-fun, I do really, really, really like orienteering! But my orienteering was pretty sloppy. Since I haven't had a race in awhile, here's a full analysis.
1 - Well, the map is maybe not stellar to 1, but I stayed on trails until the stone wall, then followed that in.
2 - Easy-peasy one, trail to boyscout amphitheatre. (Alex did plan the short as a hard orange, I hear.)
3 - Not great on bearing, at one point found myself veering right, so overcorrectd left and was a bit further left when I came out to control than I would have liked.
4 - First one I'm really not pleased with, from the big trail bend in the steep section, I apparently lost many contours (plan was flat) to end up by the ruin by the stream. Not sure at all how I descended so much, bad!
5 - Trail the whole way there, although got faked out by a zone of rough open to a ruin that seemed trail-like when I passed it in the dark and then made me question what was going on...
6 - Fine, short little leg!
7 - Whoops, worst one. Got quite close on trail, then came off trail too early and searched not-far-enough before coming back out to a trail, relocating and heading back in.
8 - Trail jogging in the dark!
9 - Stayed on upper trail and headed south from a trail junction.
To finish - Um, whoops, upon arriving at trail I went up instead of down. Not cool Ali, just look at your map or compass and that would have been avoided!!
So it was great to get out, see New England orienteering folk and just be in the woods. Ed had a super-cool projector system for the results, which was fun. Oh, and Markku recommends reading a book called "Running" or something like that by Timothy Noakes on physiology. Has anyone read?
So, Alex said something to indicate Markku V., IOF ski-o event advisor extraordinaire, was in Boston over lunch, so I quickly dropped him a facebook invite. He's doing a 2 month program at Harvard Business School for super-business types, it sounds very, very intense. They do something like 200 case studies in that timeframe? Chatting about some of the case studies on the way to the race gave lasting impressions about the hugeness of US defense spending and minuteness about US savings rates... not new ideas, but he had numbers and direct comparisons to other countries to back it up.
At the race, chit-chattering, then thought I'd go out early so I could actually jog a bit while able to watch where I was putting my feet. Markku helped me tape up my ankle, I should definitely be doing that, taping a taught band from forefoot, over heel, anchored just above ankle felt like it might help prevent the extreme dorsi-flexion.
So joggeroo'ed the short course, although when it got dark, walked in the woods, because it was too hard to see where to put my feet definitely safely. Was super-fun, I do really, really, really like orienteering! But my orienteering was pretty sloppy. Since I haven't had a race in awhile, here's a full analysis.
1 - Well, the map is maybe not stellar to 1, but I stayed on trails until the stone wall, then followed that in.
2 - Easy-peasy one, trail to boyscout amphitheatre. (Alex did plan the short as a hard orange, I hear.)
3 - Not great on bearing, at one point found myself veering right, so overcorrectd left and was a bit further left when I came out to control than I would have liked.
4 - First one I'm really not pleased with, from the big trail bend in the steep section, I apparently lost many contours (plan was flat) to end up by the ruin by the stream. Not sure at all how I descended so much, bad!
5 - Trail the whole way there, although got faked out by a zone of rough open to a ruin that seemed trail-like when I passed it in the dark and then made me question what was going on...
6 - Fine, short little leg!
7 - Whoops, worst one. Got quite close on trail, then came off trail too early and searched not-far-enough before coming back out to a trail, relocating and heading back in.
8 - Trail jogging in the dark!
9 - Stayed on upper trail and headed south from a trail junction.
To finish - Um, whoops, upon arriving at trail I went up instead of down. Not cool Ali, just look at your map or compass and that would have been avoided!!
So it was great to get out, see New England orienteering folk and just be in the woods. Ed had a super-cool projector system for the results, which was fun. Oh, and Markku recommends reading a book called "Running" or something like that by Timothy Noakes on physiology. Has anyone read?
Friday Sep 21, 2012 #
7 AM
Rollerskiing 54:22 6.79 mi (8:00 / mi) +122m 7:35 / mi
ahr:121 max:159
Specific strength on campus hill... but jeez is it annoying with the cars! Bah. On the way back ran into my boss on the bike path and he reports that there is a better hill within Ottawa Hills that I should go look for, probably less car-busy.
Thursday Sep 20, 2012 #
Strength 11:00 [1]
My Colloquium Day @ Toledo
Woo, glad that's over, did want to make a good impression at the new place, and think it went well enough, at least feedback so far has been very positive!
So this was 10 min abs + 1 min back before I was whisked away to colloquium dinner. Ended up going to the same place as Neil and I did a day ago, but that's fine by me, yummy food!
At the start of colloquium, while introducing me, one of my two new bosses delved into my orienteering and ski-orienteering, showing a few photos (one of finish of sprint final in France, two of ski-o, maybe last ski-WOC?) and doing a decent job of explaining it. Amused, at least the new bosses are enough on board to mention it. =)
My talk abstract and title, in case any one is curious:
It’s Not all Star Formation: The Impact of Old Stars in Local Galaxies
Star formation is responsible for much of the appearance of local galaxies. The copious ultraviolet and optical radiation from young stars demarcates such prominent features as spiral arms, rings, bars and individual star clusters. In fact, the young luminous stars are usually assumed to be the sole cause of gas ionization and dust heating in galaxies. This assumption is the backbone of deriving global galaxy star formation rates at both high and low redshift. However, this direct connection to star formation dramatically breaks down in some cases. Early-type galaxies have the smallest ratios of ongoing star formation to total mass (specific star formation rates) and the old stars in these galaxies not only heat a large fraction of their dust, but surprisingly, can also dominate their gas ionization and UV emission. Using high-resolution infrared data, we can also separate quiescent regions within local spiral galaxies and compute the contribution from old stars. Recent work using the Spitzer Space Telescope measures this old-star related emission from small dust grains called polycyclic aromatic hydrocarbons (PAHs). These examples highlight the need to consider the contribution of old stars to solve the galaxy-wide energy balance and to be aware of their contribution whenever star formation rates are measured in lower specific star formation rate locations.
Woo, glad that's over, did want to make a good impression at the new place, and think it went well enough, at least feedback so far has been very positive!
So this was 10 min abs + 1 min back before I was whisked away to colloquium dinner. Ended up going to the same place as Neil and I did a day ago, but that's fine by me, yummy food!
At the start of colloquium, while introducing me, one of my two new bosses delved into my orienteering and ski-orienteering, showing a few photos (one of finish of sprint final in France, two of ski-o, maybe last ski-WOC?) and doing a decent job of explaining it. Amused, at least the new bosses are enough on board to mention it. =)
My talk abstract and title, in case any one is curious:
It’s Not all Star Formation: The Impact of Old Stars in Local Galaxies
Star formation is responsible for much of the appearance of local galaxies. The copious ultraviolet and optical radiation from young stars demarcates such prominent features as spiral arms, rings, bars and individual star clusters. In fact, the young luminous stars are usually assumed to be the sole cause of gas ionization and dust heating in galaxies. This assumption is the backbone of deriving global galaxy star formation rates at both high and low redshift. However, this direct connection to star formation dramatically breaks down in some cases. Early-type galaxies have the smallest ratios of ongoing star formation to total mass (specific star formation rates) and the old stars in these galaxies not only heat a large fraction of their dust, but surprisingly, can also dominate their gas ionization and UV emission. Using high-resolution infrared data, we can also separate quiescent regions within local spiral galaxies and compute the contribution from old stars. Recent work using the Spitzer Space Telescope measures this old-star related emission from small dust grains called polycyclic aromatic hydrocarbons (PAHs). These examples highlight the need to consider the contribution of old stars to solve the galaxy-wide energy balance and to be aware of their contribution whenever star formation rates are measured in lower specific star formation rate locations.
Wednesday Sep 19, 2012 #
5 PM
Running 1:17:36 9.0 mi (8:37 / mi) +106m 8:19 / mi
ahr:135 max:176
And, Neil stopped by! Woo! So headed out for a run after work, well really, after the internet got installed in my apartment- also woo, now it's really inhabitable =).
After way too much traffic driving to the park, scampered out and attempted to do a perimeter. And slyly introduced Neil to the idea that we were going to do 4 x 4 min intervals... which it was great to have company for. Last one was kind of erratic because the trail did funny things around the visitors center/some open fields.
After way too much traffic driving to the park, scampered out and attempted to do a perimeter. And slyly introduced Neil to the idea that we were going to do 4 x 4 min intervals... which it was great to have company for. Last one was kind of erratic because the trail did funny things around the visitors center/some open fields.
Tuesday Sep 18, 2012 #
7 AM
Running 1:13:00 [2] 8.5 mi (8:35 / mi)
And, headed out to Wildwood Metropark on a gray rainy morning. It's about a 20 min run there, and then I fiddled around on the trails for a bit, but do embarrassingly have to report I got lost once or twice. Well, not lost, lost, but wasn't sure what direction was back. Hmm... maybe that does count as lost lost. Anyways, a good run, legs weren't feeling sprightly enough for interval efforts though. And Wildwood is nice, some deep ravines which are interesting, but the trails shy away from them, of course... at least is rolly and not-pavement. It would probably be mappable, but not many point features, probably rootstocks would need to be included and used.
Drills (ankle) 5:30 [1]
Hopscotch, mogul jumps, twist jumps and sumo jumps. Working on starting the ankle strength on up!
Monday Sep 17, 2012 #
7 PM
Rollerskiing 46:43 [1] 7.0 mi (6:40 / mi)
Little recovery ski on the bike path in the approaching-dark. Mostly double pole, probably 35 minutes of it, then a bit of no-poles. Legs didn't actually feel as bad as I expected them to the day post-race!
Sunday Sep 16, 2012 #
8 AM
Running 9:01 0.97 mi (9:18 / mi) +5m 9:09 / mi
ahr:130 max:162
Mild warm up, in light of the length of the impending race...
Running race 1:41:25 15.9 mi (6:23 / mi) +135m 6:13 / mi
ahr:169 max:176
Oak Openings Stampede 25k
Well, that was fun, and pretty different than any race I've done before. Sooo flat, such a steady effort required! My HR graph is remarkably steady, just creep, creep, creeping up to a max of 176, which is well below actual max of 185 or so, but hey, you can't be going anerobic with this sort of distance!!
The 'stampede' part is right off the start - they start the 25k and 5k back-to-back with the gun going off in the middle, so you have these hordes of people rushing away from the same middle point, kinda cool. I pushed my way (oops, yup, literally) to the front as the start had actually taken me by surprise. I took a quick look at Garmin, 6.15 pace or so, eep! Time to back off, I was intending to do the first mile in 7 or so...
I took splits each mile, but they don't add up well with Garmin distance, I'm guessing mostly the Garmin is in error, because the trial was windy. Although it does look like the mile 12 sign was in the wrong place because the 12th mile split was 5.40 and the 13th 7.07 and my Garmin pace for both was 6.45....
Most of the race I was with guy-in-Green, who turns out is named Kevin. At mile 5, some guy came from back and pulled away from our current pack, Kevin and I went off and followed him. That lasted 2 miles (the 6:06 and 6:18), but then Kevin started dropping off other dude and so did I, could definitely tell it was a bit too fast. Then I just cruised behind Kevin for the next 5 miles or so. He was a polite leader, signaling with hands when we had sharp turns ahead, some of it really was single-track.
Then he pulled away at mile 10 or so, when the trail became wider and more even, although I kept him insight until the end, he finished 45 seconds up. With ~3 miles to go, a train of xc girls doing an interval came at us, whoa! Avoided colliding, but barely. And then some were ahead of me, going the same way, and competitive spirit kicked in - I knew they hadn't already done 13 miles, but I still wanted to pull ahead, which was kind of hard, but managed, eventually. Turns out they are the U of Toledo team, wish I could train with them...
I finished 5th overall, first woman by a bit. They fed us chocolate-chip pancakes after the run, mmmmmm!
Well, that was fun, and pretty different than any race I've done before. Sooo flat, such a steady effort required! My HR graph is remarkably steady, just creep, creep, creeping up to a max of 176, which is well below actual max of 185 or so, but hey, you can't be going anerobic with this sort of distance!!
The 'stampede' part is right off the start - they start the 25k and 5k back-to-back with the gun going off in the middle, so you have these hordes of people rushing away from the same middle point, kinda cool. I pushed my way (oops, yup, literally) to the front as the start had actually taken me by surprise. I took a quick look at Garmin, 6.15 pace or so, eep! Time to back off, I was intending to do the first mile in 7 or so...
I took splits each mile, but they don't add up well with Garmin distance, I'm guessing mostly the Garmin is in error, because the trial was windy. Although it does look like the mile 12 sign was in the wrong place because the 12th mile split was 5.40 and the 13th 7.07 and my Garmin pace for both was 6.45....
Most of the race I was with guy-in-Green, who turns out is named Kevin. At mile 5, some guy came from back and pulled away from our current pack, Kevin and I went off and followed him. That lasted 2 miles (the 6:06 and 6:18), but then Kevin started dropping off other dude and so did I, could definitely tell it was a bit too fast. Then I just cruised behind Kevin for the next 5 miles or so. He was a polite leader, signaling with hands when we had sharp turns ahead, some of it really was single-track.
Then he pulled away at mile 10 or so, when the trail became wider and more even, although I kept him insight until the end, he finished 45 seconds up. With ~3 miles to go, a train of xc girls doing an interval came at us, whoa! Avoided colliding, but barely. And then some were ahead of me, going the same way, and competitive spirit kicked in - I knew they hadn't already done 13 miles, but I still wanted to pull ahead, which was kind of hard, but managed, eventually. Turns out they are the U of Toledo team, wish I could train with them...
I finished 5th overall, first woman by a bit. They fed us chocolate-chip pancakes after the run, mmmmmm!
Saturday Sep 15, 2012 #
9 AM
Rollerskiing 1:08:26 11.0 mi (6:13 / mi) +30m 6:10 / mi
ahr:134 max:154
Out the door, beautiful early-fall day! Lotsa folks on the bike path, probably most runners, than walkers than bikers than rollerbladers than rollerskiers (me). There are only three or four road crossings the whole way, and they even have bike detector lights that stop cars for you, awesome!
Upper-outer butt muscles were sore at the beginning, maybe from no poles ski two days ago? But that was sooo short, hm. Anyways, alternated no-poles, with-poles, double pole on this one.
Upper-outer butt muscles were sore at the beginning, maybe from no poles ski two days ago? But that was sooo short, hm. Anyways, alternated no-poles, with-poles, double pole on this one.
Strength 14:01 [1] 0.02 mi (11:44:56 / mi)
Abbity abs + back + side plank.
Friday Sep 14, 2012 #
7 AM
Running 49:12 6.5 mi (7:34 / mi) +27m 7:28 / mi
ahr:151 max:173
Tempo, tempo. 2 x 10 min aiming for 6.30ish pace, went a-ok. Bike path is good for a just cruising run. But I totally missed the entrance(s) to Wildwood Park, which should be a good place to do more interesting runs, will have to pay more attention next time!
Thursday Sep 13, 2012 #
7 PM
Rollerskiing 28:03 3.85 mi (7:17 / mi) +1m 7:17 / mi
ahr:129 max:146
Woooo! Moved into snazzy new apartment! Well, new to me, has been around since the 50s, I think? Anyways, great to have landed, as wonderful as it was for my boss and family to let me stay with them for a week and a half!
So unloaded my car, and there was just a smidge of daylight out so headed out to the nearly-immediately adjacent bike bath for a little no-pole action. Right wrist needs a bit longer off, I really, really need to find a pole strap... or just some webbing I can sew together at the very least.
So unloaded my car, and there was just a smidge of daylight out so headed out to the nearly-immediately adjacent bike bath for a little no-pole action. Right wrist needs a bit longer off, I really, really need to find a pole strap... or just some webbing I can sew together at the very least.
Strength 14:02 [1] 0.02 mi (11:45:46 / mi)
10 min abs, 2 min back, 2 min side plank - right elbow is finally feeling better from post-bike crash bruise!
Wednesday Sep 12, 2012 #
6 AM
Running 53:36 6.02 mi (8:54 / mi) +79m 8:33 / mi
ahr:138 max:175
Mosied over to the Uni track, but it was filled with ROTC and yelling, so I headed up to the Ottawa Park loop and did 8 x 80s instead of 8 x 400. No ankle complaints, woo, I can at least run on paved surfaces. Legs felt good, but quads not quite recovered actually from Sunday's long effort.
Tuesday Sep 11, 2012 #
6 PM
Strength 14:01 [0]
10min abs+
Could still feel the interior swelling in the joint, so didn't go for a run after my all-day orientation at the University.
Orientation was kind of boring, but not as boring as I would have thought. Many of the presenters were at least dynamic, so although it is totally irrelvant for me to know how to safely dispose of sharps and what I can and can't say at the nursing station to be HIPAA compliant (we're joint with the Hospital campus), eh, it wasn't so bad. At least I understand hospitals better.
Could still feel the interior swelling in the joint, so didn't go for a run after my all-day orientation at the University.
Orientation was kind of boring, but not as boring as I would have thought. Many of the presenters were at least dynamic, so although it is totally irrelvant for me to know how to safely dispose of sharps and what I can and can't say at the nursing station to be HIPAA compliant (we're joint with the Hospital campus), eh, it wasn't so bad. At least I understand hospitals better.
Strength 6:25 [0]
And pushups + hammies.
Oh yeah, listened to the Freakonomics podcast on the shadow economy (below the tax-radar, not just illegal) and West Virginia's successful change of policy to sell beer at football games (reduced # of game-related arrests). Both interesting.
Oh yeah, listened to the Freakonomics podcast on the shadow economy (below the tax-radar, not just illegal) and West Virginia's successful change of policy to sell beer at football games (reduced # of game-related arrests). Both interesting.
Monday Sep 10, 2012 #
6 AM
Rollerskiing 55:51 8.2 mi (6:48 / mi) +40m 6:42 / mi
ahr:129 max:148
Well, boo, ankle doesn't feel that great today. I guess I should have expected that given yesterday's crunch, but it's still a bummer. I have all this energy and just want to get out there and train so I can improve, but it's not the time for that. Bone apparently takes a good long while to heal and I've got to give my ankle more time.
So ok, the plan -
1) For the next month, I'm really not allowed to orienteer properly. If I go orienteering, I should be walking, because I think that's the only real way I can avoid crunching my ankle. Boo.
2) I need to get back to doing my flamingoes.
3) I should probably even take it kinda easier on running this week, go for every-other day and that only if it feels better than today.
The goal is to be able to orienteer at NAOCs. I won't have much good orienteering training in before then, but I'll have to map study and just try to be fit and see if that can pull things together!
There's a good article on FasterSkier today about how Kikkan and Sadie Bjornsen are being smart, taking care of niggling injuries. It's just part of being an athlete, so here goes! Big picture of being 100% for WOC next year is way more important than all the upcoming little races, as much as I'd love to do them!
So ok, the plan -
1) For the next month, I'm really not allowed to orienteer properly. If I go orienteering, I should be walking, because I think that's the only real way I can avoid crunching my ankle. Boo.
2) I need to get back to doing my flamingoes.
3) I should probably even take it kinda easier on running this week, go for every-other day and that only if it feels better than today.
The goal is to be able to orienteer at NAOCs. I won't have much good orienteering training in before then, but I'll have to map study and just try to be fit and see if that can pull things together!
There's a good article on FasterSkier today about how Kikkan and Sadie Bjornsen are being smart, taking care of niggling injuries. It's just part of being an athlete, so here goes! Big picture of being 100% for WOC next year is way more important than all the upcoming little races, as much as I'd love to do them!
Sunday Sep 9, 2012 #
9 AM
Running 20:28 2.07 mi (9:53 / mi) +68m 8:58 / mi
ahr:131 max:164
Little warm up joggeroo - hey, there are indeed hills up here in Michigan, sweet!
Orienteering 39:37 2.43 mi (16:18 / mi) +106m 14:21 / mi
ahr:130 max:152 8c
Training @ Bishop's Lake
First time out on a SMOC map, woo! I was checking some flagged control sites for a meet I won't be able to make it to (Highlander weekend, also hence hidden GPS track). Was sooooo great to be out in the woods, orienteering again. It's been too long for sure. Felt a bit rusty, and wasn't pushing the running, because I was trying to be ankle-safe. Ankle was doing remarkably well actually, until a surprise log that I didn't react quickly enough too. So a crunch, not my worst, but a solid one, so orienteering was over for the day.
Thanks to guskov for enabling the training!
First time out on a SMOC map, woo! I was checking some flagged control sites for a meet I won't be able to make it to (Highlander weekend, also hence hidden GPS track). Was sooooo great to be out in the woods, orienteering again. It's been too long for sure. Felt a bit rusty, and wasn't pushing the running, because I was trying to be ankle-safe. Ankle was doing remarkably well actually, until a surprise log that I didn't react quickly enough too. So a crunch, not my worst, but a solid one, so orienteering was over for the day.
Thanks to guskov for enabling the training!
Running 1:41:51 11.21 mi (9:05 / mi) +380m 8:13 / mi
ahr:142 max:166
The initial intention of today was to get a long run in. The trails were remarkably ankle-friendly (occasionally roots, essentially zero rocks) so I decided to keep going after the crunch during orientering. No other crunches during the run, and kept with it for a pretty long one! I did keep coming back to the car for water and guava sticks, which probably helped. =)
Saturday Sep 8, 2012 #
8 AM
Running 12:02 1.42 mi (8:29 / mi) +24m 8:03 / mi
ahr:140 max:161
Little warm-up around the loop- good to see the hill beforehand! Nice grassy course, although the uphill and a smidge of the downhill were gravel path instead.
Drills 7:03 0.51 mi (13:49 / mi)
ahr:135 max:156
Ankle feels solid enough to start to do drills on it, which should help with strengthening etc!
Running 4:26 0.53 mi (8:24 / mi)
ahr:134 max:166
Running race 19:28 3.07 mi (6:20 / mi) +66m 5:57 / mi
ahr:174 max:183
148th Infantry Run to Remember @ Fort Meigs
So the options were this race or another race that started a half mile earlier, only a few miles away. But this one was cross-country, so more tempting. It also advertised 'grueling' hills too, I mean, who could resist that?
I sized folks up at the start line, there was one speedy looking guy and then one woman who looked pretty fast two. So I mosied up to the start line with them. Had a real gun go off for the start, and an army guy and the speedy looking guy took off and immediately tried to take a wrong turn. C'mon guys, the way is marked with American flags, the entire way around the course...
I passed them somewhere in the bottom flat by the river, and never had contact with anyone again. Which is too bad, would have been nicer to have a race. Still, kept pushing it, had a strong 2nd mile, maybe a just starting to fade third mile. Lots of lapping folks, some of the army guys decided to try to follow me for brief periods of time, at least entertaining =).
But, this is still not that fast. I guess I really lost some fitness in the ankle recovery process and it's not just snapping back. Nothing else feels out of whack, I'm not crazy tired or anything, so not suspecting Lyme. Hopefully getting back to more running and even starting to mix in some orienteering will do the trick!
So the options were this race or another race that started a half mile earlier, only a few miles away. But this one was cross-country, so more tempting. It also advertised 'grueling' hills too, I mean, who could resist that?
I sized folks up at the start line, there was one speedy looking guy and then one woman who looked pretty fast two. So I mosied up to the start line with them. Had a real gun go off for the start, and an army guy and the speedy looking guy took off and immediately tried to take a wrong turn. C'mon guys, the way is marked with American flags, the entire way around the course...
I passed them somewhere in the bottom flat by the river, and never had contact with anyone again. Which is too bad, would have been nicer to have a race. Still, kept pushing it, had a strong 2nd mile, maybe a just starting to fade third mile. Lots of lapping folks, some of the army guys decided to try to follow me for brief periods of time, at least entertaining =).
But, this is still not that fast. I guess I really lost some fitness in the ankle recovery process and it's not just snapping back. Nothing else feels out of whack, I'm not crazy tired or anything, so not suspecting Lyme. Hopefully getting back to more running and even starting to mix in some orienteering will do the trick!
Running 16:26 2.01 mi (8:11 / mi) +2m 8:09 / mi
ahr:153 max:159
Ran a bit of a cool down on my own, then met up with the 2nd woman for a bit more of a cool down on the bike path. She's actually from a full hour away, so unlikely to be a training partner, but still may see her at races here and there, name is Karen. Also met another gal, Niki, who seemed interested in coming orienteering sometime. She's a recent transplant from northern CA who's done ultras before, but is coming back from an injury where she broke 4 metatarsals, ouchie!
Afterwards, checked out Fort Meigs, which was an active part of the War of 1812, laid siege to twice. It sounds like things weren't going all that well for American in the then Northwest territories, and Fort Meigs helped, but really the decisive thing was naval battles in the Great Lakes.
Whoa! Only 15 stars!
Reconstructed stockade + fort building. The fort enclosed a full 10 acres, impressive! They had gardens and all that inside, although accounts are that it was pretty gosh-darn muddy.
Afterwards, checked out Fort Meigs, which was an active part of the War of 1812, laid siege to twice. It sounds like things weren't going all that well for American in the then Northwest territories, and Fort Meigs helped, but really the decisive thing was naval battles in the Great Lakes.
Whoa! Only 15 stars!
Reconstructed stockade + fort building. The fort enclosed a full 10 acres, impressive! They had gardens and all that inside, although accounts are that it was pretty gosh-darn muddy.
5 PM
Rollerskiing 1:00:30 8.98 mi (6:44 / mi) +54m 6:37 / mi
ahr:124 max:143
Little afternoon double pole, except I couldn't find my gloves (somewhere in the car) so my hands got too blistered after 40 min and I no-poled it in. Amused a fair few students on my way through campus, and some rollerbladers had a hard time catching up to me, but then chatted. Went nearly by the soon-to-be apartment... very happy I have a place essentially on the bike trail, the roads around here are not so bike friendly.
Friday Sep 7, 2012 #
6 AM
Rollerskiing 50:27 6.39 mi (7:53 / mi) +136m 7:24 / mi
ahr:126 max:159
And, first rxc session in Toledo-land! Just getting light enough when I started, but that was fine. Few cars until latter half - and, I found a hill! Just by the ROTC building on campus (which fatigued men and women were streaming into for 7am). Not quite big enough for full minute dp or no poles, and so definitely not for V2, but it's something, and until ~7.30 the traffic was fine.
Well, there is a stop sign at the bottom, that I had to just run every time, but there's no right turn, so more of a guideline if you're on rollerskis, right?
Well, there is a stop sign at the bottom, that I had to just run every time, but there's no right turn, so more of a guideline if you're on rollerskis, right?
Thursday Sep 6, 2012 #
5 PM
Running 1:07:09 8.12 mi (8:16 / mi) +62m 8:05 / mi
ahr:149 max:165
Run around the area, checking out what's on some of the bigger streets, then through the university a bit and checked into the park for a counter-clockwise lap on the way back. It seems like the humidity might be breaking... phew. Did a bit of very tame on-grass instead of pavement on the park loop, have to start getting ankles used to adjusting to stuff! Went a-ok, not even a minor crunch, woo!
Wednesday Sep 5, 2012 #
Strength 3:00 [1]
Mmm, all I got in today were pushups. Not ideal, but wanted a day off running and don't yet have my ID card here to let me into the gym...
Met with bosses, have a new project, full steam ahead!
Met with bosses, have a new project, full steam ahead!
Tuesday Sep 4, 2012 #
Note
Also, found an apartment! It's in a great place, right next to the bike trail that heads to campus, so will be able to keep up my non-car commute to work, awesome. It's also in the district of town that's nice and safe and somehow not technically part of Toledo, it was incorporated as a village sometime ago?
My one problem with the place was old carpets that I was afraid I was going to be allergic to. But the landlords have agreed to replace them before I move in, so that shouldn't be a problem!
My one problem with the place was old carpets that I was afraid I was going to be allergic to. But the landlords have agreed to replace them before I move in, so that shouldn't be a problem!
5 PM
Running 47:01 5.44 mi (8:39 / mi) +65m 8:20 / mi
ahr:137 max:173
Another just little run around Ottawa Park, connected to some single-track bike trails at one point, which were actually graded based on difficulty - green through double black. Two mini-tweaks (really not that painful) of ankle though, once just running on the grass, something took me by surprise, one a slip on muddy trail. So need to keep attention! 10 x 1 min pickups on pavement towards the end, thinking about a higher cadence.
Monday Sep 3, 2012 #
Note
Driving day. I'm closing in on the new home territory of Toledo, about 20 miles to go. I've never been in this area of the country before, soaking it all in. I saw the not-Great Lake of St. Claire on the way down just now. It's still big... =)
7 PM
Running 51:55 5.95 mi (8:44 / mi) +61m 8:28 / mi
ahr:140 max:160
First little run around Toledo! Mostly in Secor Metropark, not nearly as flat as I feared, life will be ok. =)
Sunday Sep 2, 2012 #
9 AM
Rollerskiing 1:12:42 10.49 mi (6:56 / mi) +165m 6:36 / mi
ahr:133 max:173
And out on a second really nice morning for a specific strength rollerski. Moved it on up to sets of three of all the standard exercises, which, to record at least once a year, are: 1) triceps only, 2) single-stick, 3) skate no poles, 4) double pole 5) V2 (or, later on, ski-o skate). 1-2-4 are arm/core, 3 is legs, 5 is everything.
Had one bad dog encounter, a little thing that came at me, barking pretty ferociously. One of my pole tips hit something soft once, I really hope not the dog too hard, but the tips are pretty dull at least. I'm surprised after that the dog came after me a second time on my way back. Jeez!
Had one bad dog encounter, a little thing that came at me, barking pretty ferociously. One of my pole tips hit something soft once, I really hope not the dog too hard, but the tips are pretty dull at least. I'm surprised after that the dog came after me a second time on my way back. Jeez!
C • dogs 5
4 PM
Rowing 45:35 4.27 mi (10:40 / mi) +1m 10:40 / mi
ahr:109 max:121
A last little row, around many islands... hands a bit beaten up from the row yesterday, rxc this morning and then continuing to row. Hard to get the HR up to workout level, but not worrying too much about it!
Then, oodles of work closing up the cottage for the winter, including a massive (and not really victorious) battle against a tempermental washing machine. Ian wins for figuring out it only worked with the warm water setting, in addition to figuring out a magic trick for opening the gosh-darn door.
Then, oodles of work closing up the cottage for the winter, including a massive (and not really victorious) battle against a tempermental washing machine. Ian wins for figuring out it only worked with the warm water setting, in addition to figuring out a magic trick for opening the gosh-darn door.
Saturday Sep 1, 2012 #
8 AM
Running 1:24:28 10.12 mi (8:21 / mi) +132m 8:01 / mi
ahr:141 max:162
And up at the cottage! Nice long run with Ian, out the standard route. Worrying body things felt ok, no ankle issues, no toe issues, woo! I probably do need to be working more on ankle strengthening now. All my flamingo exercises from back in the days I was having previous issues with front-crunching...
5 PM
Rowing 54:13 4.98 mi (10:53 / mi) +1m 10:53 / mi
ahr:104 max:131
And time for the approximately yearly row! Good to get out in the scull. I went around Boyd Island with a few loops back to make sure Ian in the kayak knew where to go.
The biggest problem with rowing is you really can't easily wave back at folks because you need to keep grip of the oars. Ah well, wasn't trying to be rude, just didn't want to flip!!
The biggest problem with rowing is you really can't easily wave back at folks because you need to keep grip of the oars. Ah well, wasn't trying to be rude, just didn't want to flip!!