Training Archive: TBorishIn the 30 days ending 2008-04-30:
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| T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | |||||||||||||||||||||||||||||||||
Wednesday Apr 30 | ||
| Running (track) 30 [3] 0.2 km (2:30 / km) | |
| I ran the 4x100 at the Lakeside Olympics today in both the prelims and finals. I love the 4x100, although someone was handing off to me who had never done hand-offs before, so i kind of dropped the baton during the finals during my first hand-off (my second one was nice). I have no idea how fast I ran it, by the way. It was just fun, so I decided to post it. | ||
| C • 2:30/km is a pretty good pa... 2 | ||
| Running (track) 17:45 [3] 3.1 mi (5:42 / mi) | |
| shoes: Asics 2 | ||
| 800 m warm-up including striders
3 x Broken 500 2 x 300 2 x 200 2 x 20-20-20s 600 m cool-down The 300s were all about 0:54-0:55, and the 200s were all about 0:34-0:35. We took a break after the 300s to go get spikes to practice in them (I've used mine a lot, but Madeline had never worn spikes before). | ||
| Strength 5:00 [3] | |
| planks | ||
| Note | |
| I slept about 7 hours last night, though I kept waking up thinking about college choices, so it doesn't really count as that much. And for any of you wondering, I'm going to Williams (unless I change my mind within the next 12 hours or so). I've been stressing out a lot about this decision the past few days and therefore I haven't really gotten enough sleep or done much homework. But now the decision's made so I can go back to thinking about other things. yay. | ||
| C • Congrats on your decision! :) 6 | ||
Tuesday Apr 29 | ||
| Running 12:15 [3] 2.0 mi (6:06 / mi) | |
| slept:8.0 shoes: Asics 2 | ||
| form drills + striders
800 m warm-up including 4 x striders 3 x Broken 500 (300s in 0:54, 0:55, 0:54; 200s in 0:35, 0:34, 0:33) 700 m cool down I'm not sure why our workout today was so short. I was expecting 20 x 200, but some people are still hurt and it was very cold and rainy, so I guess my coach changed his mind. | ||
| Strength 5:00 [3] | |
| 5 minute abs | ||
| C • what happened to... 2 | ||
Monday Apr 28 | ||
| Running (distance) 1:10:00 [3] 7.6 mi (9:12 / mi) | |
| slept:7.0 shoes: Asics 2 | ||
| Since it was so warm and sunny out, someone came up with amazing idea of running to Green Lake and going swimming on the way back. Since we're going to have a hard workout tomorrow and some people are still hurt, my coach was perfectly happy with us doing this for our workout. So, I ran to Green Lake with Natalie, Marjorie, Catherine R., and Claire. On the way back, we met up with Madeline, Clarkie, Lydia, Drew, Max, and Holly at Haller Lake where we went swimming for a while. I ran back the long way since Drew, Max, and Holly had run the short way to get there. It was an amazingly fun run with a mix of track, cross country, and orienteering people. yay! This was probably the most fun track practice ever.
(According to google maps, it's 3.6 miles from Lakeside to Green Lake and an extra 0.4 miles by going to the entrance to Haller Lake and back along the way.) | ||
| Swimming 10:00 [3] | |
| I swam a tiny bit, but mostly treaded water to keep from freezing in Haller Lake. It was very refreshing. | ||
| C • swimming... 3 | ||
| Strength 6:00 [3] | |
| planks for 5:00
wall-sits for 1:00 | ||
Sunday Apr 27 | ||
| soccer (game) 50:00 [3] | |
| slept:10.5 shoes: cleats | ||
Saturday Apr 26 | ||
| Orienteering 4:45 [3] 0.9 km (5:17 / km) | |
| slept:8.0 shoes: Asics | ||
| This isn't much exercise, but I might as well include it anyway.
I ran Holly, Sue, and Debbie's practice "white" course at the Course Design Seminar. All the controls were on trails since that's the guideline for a white course. Distance is an estimate. I unfortunately didn't have a chance to run a slightly harder course (although the course wasn't complete because several of the controls were supposed to be set in an area that was fenced off for planting or something). And the seminar was really helpful, and I'm really excited to actually design courses now. | ||
| C • course #2 was pretty good... 4 | ||
Friday Apr 25 | ||
| Running (track) 14:00 [3] 2.3 mi (6:05 / mi) | |
| slept:5.0 shoes: Asics 2 | ||
| 800 m warm-up including 4 x striders
5 x 300 m starting a 300 every 3 minutes (0:52, 0:52, 0:54, 0:55, 0:55 - 0:55 was the goal time, but I was running with a couple enthusiastic freshman) haller lake (logged separately) 800 m in 2:44 600 m cool-down | ||
| Running (distance) 28:00 [3] 3.0 mi (9:20 / mi) | |
| shoes: Asics 2 | ||
| Haller Lake run.
Since it was actually a nice spring day, we decided to stop and go swimming in the lake which was really fun. Time is a complete guess since we spent a little while in the lake, and we also stopped by the middle school on the way back. | ||
| Strength 5:00 [3] | |
| planks | ||
Thursday Apr 24 | ||
| Running (track race) 5:34 [5] 1.0 mi (5:34 / mi) | |
| slept:8.0 | ||
| Mile! There were just 3 Lakesiders running it, and my first lap was about my goal pace 83ish seconds, and then my second lap was slow, and then Madeline sped up on the third lap which helped for the last two. This is 2 seconds off my PR (the second fastest I've ever run it), and I haven't had a lot of sleep this week, so I'm really happy with the time. I should easily qualify for metros with it. | ||
| C • Nice run! 5 | ||
| Running (track race) 2:33 [5] 0.5 mi (5:05 / mi) | |
| 800 m.
This was again just Madeline and I, and both of us were tired from the mile (the meet was going really quickly since there was practically no one there, so we had less rest than normal between the two) so it was a little slower than I would have liked. Still, it's a decent time and we had a nice friendly competition for the last 200 m or so. We didn't have a 4x400 team today because a couple people are injured and someone else wasn't there. Maybe next week. | ||
| C • Boo 4x4 3 | ||
| Running (warm-up/cool down) 30:00 [3] | |
| shoes: Asics 2 | ||
| warming up and cooling down x 2
time is a guess jogging, speed drills, striders, accelerations | ||
Wednesday Apr 23 | ||
| Note | |
| Lots of walking, very little sleep, maybe a decision made (?). | ||
| C • WHERE? 13 | ||
Monday Apr 21 | ||
| Running (track) 31:32 [3] 5.7 mi (5:31 / mi) | |
| slept:7.5 shoes: Asics 2 | ||
| 800 m warm-up
form drills + striders 800 m warm-up 3 x 1200 (4:40, 4:41, 4:40) Broken 500 (300 in 0:56, 200 in 0:33) Broken 400 (300 in 0:54) 4 x 200 (0:35, 0:35, 0:34, 0:33 - rest 90 sec, 60 sec, 30 sec) 1200 m (4:45 - supposed to be 5 sec a lap slower than before) 2 x 200 (0:34, 0:37 - rest 30 sec) 600 m cool-down This is with about 3 minutes rest in between the stuff besides the 200s. This was a hard workout, especially since Margo came after the first 3 1200s so she was ready to go really fast and Madeline and I were tired. The last 200 in the first set of 200s was the hardest. It was a good workout though. | ||
| Strength 5:00 [3] | |
| 5 minute abs (to add to the hard workout) | ||
Sunday Apr 20 | ||
| soccer 50:00 [3] | |
| slept:10.0 shoes: cleats | ||
| (Spring) soccer with the Cheetahs = amazing! | ||
| C • See other thread 1 | ||
| Running 22:10 [3] 3.7 mi (5:58 / mi) | |
| shoes: Asics 2 | ||
| Friday's track workout. The track I went to seemed small, so I ran the three 1200s on the outside of the track, but then I asked someone and they said they thought it was a normal size. Distances are assuming it was 400 m around.
400 m warm-up 3 x 1200 (4:33, 4:39, 4:40) Broken 500 (300 in 0:56, 200 in 0:35) Broken 400 (300 in 0:56) 3 x 200 (each at 0:32) 400 m cool down That was with 3 minutes rest between everything except 90 seconds between the last three 200s (and of course only the time it took to walk less than 100 m in between the parts of the broken 500 or broken 400). | ||
Friday Apr 18 | ||
| Running 35:00 [3] 4.25 mi (8:14 / mi) | |
| slept:7.5 shoes: Asics 2 | ||
| We didn't have to do our workout today because it was snowing (what is up with the weather in Seattle?). I just have to do the workout some time over the weekend now. Instead of doing the workout today, my coach told us to cross-train in the gym, but a bunch of us don't like cross-training, so we asked if we could for a long run instead.
400 m warm-up Haller Lake run 1 mile around track - LSD pace | ||
| Elliptical/other cross training 3:00 [3] | |
| stationary bike for 3 minutes before we decided to go for a run instead. | ||
| Strength 4:00 [3] | |
| planks - we were kind of lazy since our workout was easy and none of us had done planks over break, so we did 45 seconds a side with 1 minute for the last one. | ||
Thursday Apr 17 | ||
| Running (race) 2:27 [5] 0.5 mi (4:54 / mi) | |
| slept:8.5 | ||
| I ran the 800 m at the meet today. I was expecting to do really badly since I haven't been doing too much speed stuff recently, so I was pleasantly surprised. My first lap was 71-72 seconds, I think. This time is approximate (it's what my coaches gave me - nothing official), though it might be good enough to qualify for metros. My plan is to try to qualify in the mile next week and then the week after to look at the list of times, see where I stand in both events, and decide which one needs improving upon. I was initially also going to run a leg of the 4x400 today but then they moved me to the 4x200 and then one of the girls wasn't able to race today, so we didn't have a 4x200 team. It was really strange just running one event. Anyway, I'm happy with my race today. | ||
| C • Nice run!!!! congrats!!! 3 | ||
| Running (warm-up) 25:00 [3] | |
| shoes: Asics 2 | ||
| jogging
drills striders 1 lap around the inside of the track as a cool-down | ||
Wednesday Apr 16 | ||
| Running (track) 11:00 [3] 2.1 mi (5:13 / mi) | |
| slept:7.5 shoes: Asics 2 | ||
| form drills + striders
Haller Lake (logged separately) 500 m (1:38) broken 500 (300 m at 0:58, 200 m at 0:36) 400 m (1:18) broken 400 (300 m at 0:57, 100 m at ~ 0:15) 3 x 150 (each at around 0:26) 2 x 20-20-20 (run 20 sec at fast run (~100 m in that time), rest 40 s, run 20, rest 30, run 20, rest 20, run 20, rest 10, run 20) I missed the last 20 s of running on the first set because I obviously can't count/do math in my head while running (I left my stopwatch going to save time) though all but one other person also thought we were done with the set. It was so nice to finally do a complete workout (unlike before break)! :-) I had to miss abs since we finished running around 5:45, and I was supposed to be downtown at 6. | ||
| Running (distance) 26:00 [3] 3.0 mi (8:39 / mi) | |
| shoes: Asics 2 | ||
| Running around Haller Lake. | ||
Tuesday Apr 15 | ||
| Note | |
| I'm finally home, so I'll actually have time to do real workouts again (well, I'll actually be doing these at track). It was hard to find time last week to do any track workouts since I was spending so much time on campus tours, in classes, hanging out with my hosts, etc, but I was at least able to go on several runs. It also didn't help that one time when I wanted to run around a track, the guys varsity track team was practicing, and I didn't feel like having to constantly move out of their way. | ||
Monday Apr 14 | ||
| Running 27:00 [3] | |
| slept:7.5 shoes: Asics | ||
| Running around the arboretum at Carleton. I ended with running up this small slope several times. It was cold. | ||
Saturday Apr 12 | ||
| Running 24:00 [3] | |
| slept:6.0 shoes: Asics | ||
| I ran around some park in Philadelphia, including running up a bunch of stairs at an art museum. | ||
Friday Apr 11 | ||
| Running 26:00 [3] 3.1 mi (8:23 / mi) | |
| slept:5.0 shoes: Asics | ||
| I got up early today to go running. I ran a loop around Princeton. I was running for 5 minutes then speeding up for 3, repeated. | ||
| Running Games 1:20:00 [3] | |
| shoes: Asics | ||
| Playing CTF and Sharks and Minnows with other pre-frosh.
For CTF, I was playing inside the football stadium, so it wasn't as fun as our games in parks because there are no blackberries or creeks to cut through on a football field (although one member of my team did manage to cheat and crawl across the stadium through a row of bleachers - the edge of the field was the boundary). And for Sharks and Minnows, we were playing where people ran across only when they matched some criteria decided by the sharks (such as wearing jeans, being from the South, etc.), and one of the criteria they used was anyone who had a perfect SAT score (and some people actually did run across). Only at Princeton (or any of the other ivies / really pretentious schools). (A little while later, I also sprinted across campus while trying to get from the Acapella performance to a party while it was pouring rain (and there was thunder and lightning). I managed to be completely drenched after being outside for only about 30 seconds.) | ||
Tuesday Apr 8 | ||
| Running (distance) 20:00 [3] 2.5 mi (7:59 / mi) | |
| slept:7.0 shoes: Asics | ||
| Running the Nature Trail at Haverford. | ||
Sunday Apr 6 | ||
| Note | |
| slept:5.0 | ||
| Yesterday I was at Sci Oly all day, though I did end up running around the campus at EWU some to get to events or to find people or something like that. And today I spent all day flying (East Coast college visits), so hopefully I'll have a chance to go running soon. I spent the entire first plane ride plus a lot of the car ride sleeping. | ||
| C • campus visits... 10 | ||
| C • A little bird told me... 1 | ||
Friday Apr 4 | ||
| Strength 10:00 [3] | |
| slept:6.0 | ||
| I missed track because of Science Olympiad, so Miranda and I did abs exercises in the hotel while watching Pride and Prejudice on TV. I did planks (for 5 minutes) and part of nifty-nines. | ||
Thursday Apr 3 | ||
| Running (track) 34:50 [3] 4.6 mi (7:33 / mi) | |
| slept:7.0 shoes: Asics 2 | ||
| 2 x striders (I missed the rest of the warm-up since I got to track late because I was working on the boomilever)
(We then spent a few minutes running around campus looking for our coach who happened to have left campus to take a nap and got to practice about 40 minutes late.) 800 m warm-up 4 x 800 (the first 3 at 3:00, the fourth at 3:07 with 90 seconds rest in between each one) I was supposed to do two more, but I started wheezing at this point so I jogged 2 x 800 m. At that point, my breathing was normal again, so I did the end of the workout. 2 x 300 m (60 sec and 63 sec - I was breathing ok, although my body just felt heavy, probably from lack of oxygen) 900 m cool-down I'm definitely getting better, and I can run farther and faster before I start wheezing and my lungs feel constricted, so I'm happy. | ||
| Strength 5:00 [3] | |
| planks.
according to the strength coach, doing these for more than 1 minute on each side doesn't help at all, so we went back down to 1 minute on each side. | ||
| C • excellent :-)
I've heard... 2 | ||
Wednesday Apr 2 | ||
| Running (distance) 26:00 [3] 3.2 mi (8:07 / mi) | |
| slept:7.5 shoes: Asics 2 | ||
| I was very discouraged after having problems breathing yesterday, so I skipped the first part of the track workout (the speed stuff) and went on a long run with Lydia and Milan. Sally said that was a good idea and Ted wasn't there, so I figured it was fine. We went on 145th across the freeway till 15th, headed south from there to the street that turns into 130th when it crosses the freeway and ran back to Lakeside from there. We were running along busy streets, which wasn't very nice, but it was a new route I hadn't taken before so that made it better. There were lots of small hills. | ||
| Running (track) 17:09 [3] 2.4 mi (7:08 / mi) | |
| shoes: Asics 2 | ||
| I got back for the second part of the track workout, so I ran 2 miles with Madeline in 15 minutes around the track and then ran 3 x 200 m at my mile race pace (though they ended up being a little slower than that - each in 43 seconds). My lungs were beginning to feel a little constricted, but I was still able to breathe decently the entire time which made me happy and a lot more optimistic about getting better. | ||
| Strength 5:00 [3] | |
| 5 minute abs- a minute each of flutter kicks, bicycles, hip-ups, sit-ups, and crunches, continuously. | ||
Tuesday Apr 1 | ||
| Running (track) 18:40 [3] 2.7 mi (6:55 / mi) | |
| slept:8.5 shoes: Asics 2 | ||
| 800 m warm-up
form drills + striders 800 m warm-up including 4 striders 2 x 1200 (4:47 and 4:50) The workout today was to finish what we hadn't done yesterday (4 more 1200s, long run, 2 broken 500s, a few 200s), but again on the second 1200 I got completely out of breath, so at that point I ran to Haller Lake since I can run slowly without having too much trouble breathing. | ||
| Running (distance) 22:55 [3] 3.0 mi (7:38 / mi) | |
| shoes: Asics 2 | ||
| Running around Haller Lake with Charlie. | ||
| Strength 5:25 [3] | |
| planks
(iced) | ||