Training Archive: AliCIn the 7 days ending 2008-05-10:
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| S | M | T | W | H | F | S | ||||||||||
Saturday May 10 | ||
| Running warm up/down 15:00 [1] | |
| shoes: Green Trail Brooks | ||
| Putting out signs at the park entrance, a few minutes real warm up, gathering controls in afterwards. | ||
| Orienteering race 23:38 [4]*** 3.65 km (6:28 / km) | |
| 16c shoes: Green Trail Brooks | ||
| OUOC Cuppers in Headington Hill Park + Brookes Campus
Real good fun, and good sprint training! So great to have lots of people out there, and Ian's mapping of the Brookes bit was so worth it- much more interesting! Caught out by a few things here and there (wall right after #9, smaller things elsewhere), but no major loss of map contact or anything. | ||
| Running warm up/down 17:00 [1] | |
| shoes: Asics Nimbus | ||
| Over to the track, a few times around, and back. | ||
| Drills (Hurdling) 20:00 [1] | |
| Hurdling Drills, all the ones Aaron showed me last time. Feel more comfortable, but I know it's so different going over hurdles when you're nice and fresh as opposed to when you've run for a mile very hard already...
No shoes- drills are barefoot! | ||
Thursday May 8 | ||
| Running warm up/down 15:00 [1] | |
| shoes: Asics Nimbus | ||
| Warm up over to track and a few laps. | ||
| Drills (Hurdling) 15:00 [1] | |
| So, went to the track at 7:30 am, and surprise, surprise, other people were there! You can tell its a week and a half before varsity!
So one of the 400 hurdlers went through hurdling drills with me, which was amazingly, amazingly helpful. Just so good to not only learn the drills, but get instant feedback on what I was doing right and wrong and suggestions for what to think about. Looking up is probably the most major thing. It's so tempting to look at the hurdle because you don't want to hit it, but looking up keeps your momentum so much better. | ||
| Running intervals 7:00 [5] | |
| shoes: XCspikes | ||
| 2 x 400, 300, 200, uneven rests.
With hurdles and water jump. Focusing on looking up. Very helpful also to land with feet slightly offset in the water jump. 81, 62, 39 82, 60, 38 Hurdles got much harder at the ends of these, lactic acid sucks. | ||
| Running intervals 5:00 [5] | |
| shoes: Nike Steeplechase | ||
| And back into the steeplechase spikes. Less problem with the calves this time.
1 x 400,300,200 3 x 150 83, 61, 40 Didn't time the 150s. | ||
| Running warm up/down 15:00 [1] | |
| shoes: Asics Nimbus | ||
| Lost one spike, looked for it a bit. No luck. | ||
Wednesday May 7 | ||
| Running (Recovery) 44:42 [1] | |
| shoes: Asics Nimbus | ||
| Mellow, mellow recovery run. To South Parks, watched teammates do intervals (cool stuff that Ruth has us out there! will join in post athletics-varsity!) ran around a bit, hung out after intervals, then jog with Ian around to his, then to Tescos to buy food for dinner.
Legs tired, nothing particularly too tight. | ||
Tuesday May 6 | ||
| Running warm up/down 17:00 [1] | |
| shoes: Asics Nimbus | ||
| Warm up to track, around a bunch of times, some drills on the grass some strides. It was nice out today, so took my time. Sometimes I come to track sessions and just want to be done with it. Today was warm, lotsa people around, fun times. | ||
| Running intervals 9:00 [5] | |
| shoes: XCspikes | ||
| 3 x 800m with hurdles and waterjump, minus the hurdle on the straightaway
Did these with Marina, we alternated lead each lap. Very ample rest in between intervals. Times were: 2:57 2:56 3:01 Marina was leading the second half of the 3rd 800 and easing up a bit, but I didn't feel like pulling ahead and taking over, we'd agreed to switch after all. | ||
| Running intervals 1:20 [5] | |
| shoes: Nike Steeplechase | ||
| 1 x 400m
Meant to be 3 x 400m, but my calf cramped up after only one lap in these spikes! I knew it was likely to happen from what people have told me about running in track spikes, so that's why I did the 800s in just the cross-country spikes. They did feel good for the one lap though! The water drains right out of them from the water jump, and foot doesn't lose traction squidging around inside. Perfect- except for the excruciating calf pain... | ||
| Running warm up/down 22:00 [3] | |
| shoes: Asics Nimbus | ||
| Warm down, some jogging between intervals. Actually did 2 x 200 m pick ups during the warm down. Calf felt ok once I was wearing trainers again. | ||
Monday May 5 | ||
| Running 45:10 [2] | |
| shoes: Asics Nimbus | ||
| Good quality steady from home, through CC meadow, across Folly Bridge, down to Iffley Lock and then to club circuits!! Hamstrings tight from yesterday, calves seem fine though. | ||
| Strength (Circuits) 45:00 [1] | |
| Outdoor circuits again! I took it a bit easy on my legs, skipped Rune's killer hamstring exercise too... | ||
Sunday May 4 | ||
| Running 20:00 [1] | |
| shoes: Asics Nimbus | ||
| Warm up around fields with Marina. | ||
| Running race (Steeplechase) 7:24 [5] 2 km (3:42 / km) vdot: 50.1 | |
| shoes: XCspikes | ||
| BUSA 2k steeplechase
Ok, but not great. Was feeling perfectly spritely before, but was really bummed during the race because my feet were sliding around in my shoes everywhere. No fun and caused major loss of focus. I guess last time I must have worn socks, because I don't remember this happening. So Cambridge girl beat me, by like 5 seconds. Must get her in 2 weeks, think I can for sure. Now also have steeple-chase spikes, which should be much better than xcspikes. | ||
| Running warm up/down 12:00 [2] | |
| shoes: Asics Nimbus | ||
| Warm down around fields. Some strides. | ||