Training Log Archive: drewiIn the 7 days ending Sep 21, 2008:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||
|
|
|
|
|
| ||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||
Saturday Sep 20, 2008 #
Running warm up/down 8:00 [3] 1.0 km (8:00 / km)
shoes: Brooks Adrenaline (2008)
warm up before Lick Creek (yes, that's the actual name) meet.
Orienteering race 1:40:51 [3] 6.81 mi (14:49 / mi) +270m 13:11 / mi
spiked:6/14c shoes: Brooks Adrenaline (2008)
Logging distance ran for the sake of my shoes. Course distance was 7.2k, so I was at ~14.01min/k.
Yeah, that sucked.
0-1, 1-2 were ok. A little slow, minor hesitations, whatever. 2-3 I got too far north and came out to the trail at the northern fork, ran up the road and realized I was in the wrong spot, went back and found the control with few problems. 3-4 I was supposed to cross 2 distinct trails/roads, and then the control would exist. However, there was a trail that was totally unmapped before the first trail I was supposed to come to, so I got to the 2nd trail and started looking for the control, but didn't think I was in the right spot, and relocated off of the distinct hilltop and kept going and crossed the next trail and found the control. 4-5 was more or less clean, but I took a roundabout route because I got a bit turned around coming out of the green. 5-6 was fine, just slow. 6-7 I was confused and got stuck on the wrong ridge that had a bunch of rock features that were mapped as just impassable cliffs and not rocks, while the control was on the next ridge over that had stuff mapped as rocks and cliffs. 7-13 were pretty much totally clean, except for a small bobbles on 11 and 12. 11 I was too far down in the re-entrant, so I had to backtrack farther up, and 12 I was too far east, but was able to correct that fairly easily. 13-14 I just totally screwed up. I was running south, and crested a hilltop, and the control was to my east, but I saw a control to my west and was like "I should check that for no reason at all", and then once I was over there I realized where I was and went back and found the control fairly easily. And then I finished.
I probably could've done this in an hour fairly easily - I could've dropped a half hour easily just from the mistakes in 7 and 14, and I'm sure i could've cut 10 minutes from 3 and 4 combined.
I also didn't have gaitors, which was actually totally fine except for going through the green from 12-13, so, I would've saved 30 seconds or so, which sort of pales in comparison to everything else I screwed up.
Yeah, Garmin data here.
Map is here.
Yeah, that sucked.
0-1, 1-2 were ok. A little slow, minor hesitations, whatever. 2-3 I got too far north and came out to the trail at the northern fork, ran up the road and realized I was in the wrong spot, went back and found the control with few problems. 3-4 I was supposed to cross 2 distinct trails/roads, and then the control would exist. However, there was a trail that was totally unmapped before the first trail I was supposed to come to, so I got to the 2nd trail and started looking for the control, but didn't think I was in the right spot, and relocated off of the distinct hilltop and kept going and crossed the next trail and found the control. 4-5 was more or less clean, but I took a roundabout route because I got a bit turned around coming out of the green. 5-6 was fine, just slow. 6-7 I was confused and got stuck on the wrong ridge that had a bunch of rock features that were mapped as just impassable cliffs and not rocks, while the control was on the next ridge over that had stuff mapped as rocks and cliffs. 7-13 were pretty much totally clean, except for a small bobbles on 11 and 12. 11 I was too far down in the re-entrant, so I had to backtrack farther up, and 12 I was too far east, but was able to correct that fairly easily. 13-14 I just totally screwed up. I was running south, and crested a hilltop, and the control was to my east, but I saw a control to my west and was like "I should check that for no reason at all", and then once I was over there I realized where I was and went back and found the control fairly easily. And then I finished.
I probably could've done this in an hour fairly easily - I could've dropped a half hour easily just from the mistakes in 7 and 14, and I'm sure i could've cut 10 minutes from 3 and 4 combined.
I also didn't have gaitors, which was actually totally fine except for going through the green from 12-13, so, I would've saved 30 seconds or so, which sort of pales in comparison to everything else I screwed up.
Yeah, Garmin data here.
Map is here.
Stretching/Yoga 10:00 [3]
wheee, stretching.
Note
I'm not going to the street scramble tomorrow - I didn't get home early enough today to get work done before heading out again for the evening.
Also, if I average 32 miles a week for the next 41 weeks, I'll be in the 1500 club. That should be pretty doable. I should try for that.
Also, if I average 32 miles a week for the next 41 weeks, I'll be in the 1500 club. That should be pretty doable. I should try for that.
Friday Sep 19, 2008 #
Running 35:47 [3] 4.5 mi (7:57 / mi)
shoes: Brooks Adrenaline (2008)
Time does not include lights.
GPS log to come later.
I MET BILL GATES!!!
http://connect.garmin.com/activity/860168
GPS log to come later.
I MET BILL GATES!!!
http://connect.garmin.com/activity/860168
Stretching/Yoga 10:00 [3]
Thursday Sep 18, 2008 #
Stretching/Yoga 45:00 [3]
Yoga before our team picture
Running 26:25 [3] 3.14 mi (8:25 / mi)
shoes: Brooks Adrenaline (2008)
Northacres x3. I had to slow myself down a ton, I kept accelerating to like 7s pace. We were supposed to keep it slow because yesterday was a race day and tomorrow we have a really hard workout (which I'm going to "skip" (do something less challenging) so I don't kill myself before the O meet Saturday).
Stretching/Yoga 7:30 [3]
Post run. Hamstrings felt loose, calves are angry.
Wednesday Sep 17, 2008 #
Running warm up/down 17:26 [3] 2.27 mi (7:41 / mi)
shoes: Brooks Adrenaline (2008)
Running race 21:43 [5] 3.1 mi (7:00 / mi) +150m 6:05 / mi
shoes: Brooks Adrenaline (2008)
First XC race. I ran a pretty decent race; I did exactly what I planned to do, but I was just slow. (Being sick last week didn't help either.)
Here's the garmin data, more detailed race analysis later.
http://connect.garmin.com/activity/841640
After going over my race data in more detail, my earlier assessment was confirmed - I ran exactly the race I wanted, I just need to be 20 sec/mile faster. One really encouraging thing - once I got on the track at the end of the race (last ~300 yards), I was under 4min/mile for most of that period of time. I felt really slow on the track, but I apparently wasn't as slow as I was afraid I would be.
Places where I needlessly slowed down: right before getting on to the track, all 3 times. There was about a 1min/mile jump in pace every time, which shouldn't be happening - I'm slowing down because I'm thinking "ut oh, it's the first mile, I don't want to speed up too much" or "ut oh, it's the track, I need to start sprinting there so I should slow down a bit to catch my breath before that." Going up the hills sucked, as was predicted.
Splits:
First mile - 6:55
2nd mile - 14:38
3nd mile - 21:17
3.1 - 21:43
The first mile I was intentionally running slow, because I wanted to A) take it easy because it was the first race of the season, and B) take it easy because there are many hills on this course (one of the affectionately called "widowmaker") that will kill you. The 2nd mile I was conservative when going uphill, and much less so when going downhill, and the third mile was happy because there was minimal uphillage and maximal downhillage. I could've pushed myself more on the flat at the end, and going down the hill.
So basically I need to push myself more. Right.
Here's the garmin data, more detailed race analysis later.
http://connect.garmin.com/activity/841640
After going over my race data in more detail, my earlier assessment was confirmed - I ran exactly the race I wanted, I just need to be 20 sec/mile faster. One really encouraging thing - once I got on the track at the end of the race (last ~300 yards), I was under 4min/mile for most of that period of time. I felt really slow on the track, but I apparently wasn't as slow as I was afraid I would be.
Places where I needlessly slowed down: right before getting on to the track, all 3 times. There was about a 1min/mile jump in pace every time, which shouldn't be happening - I'm slowing down because I'm thinking "ut oh, it's the first mile, I don't want to speed up too much" or "ut oh, it's the track, I need to start sprinting there so I should slow down a bit to catch my breath before that." Going up the hills sucked, as was predicted.
Splits:
First mile - 6:55
2nd mile - 14:38
3nd mile - 21:17
3.1 - 21:43
The first mile I was intentionally running slow, because I wanted to A) take it easy because it was the first race of the season, and B) take it easy because there are many hills on this course (one of the affectionately called "widowmaker") that will kill you. The 2nd mile I was conservative when going uphill, and much less so when going downhill, and the third mile was happy because there was minimal uphillage and maximal downhillage. I could've pushed myself more on the flat at the end, and going down the hill.
So basically I need to push myself more. Right.
Stretching/Yoga 20:00 [3]
Stretching before and after. woo!
Tuesday Sep 16, 2008 #
Running 25:00 [3] 2.8 mi (8:56 / mi)
shoes: Brooks Adrenaline (2008)
I kept losing satellite reception during this run. Very irritating.
Light day because we're racing tomorrow. Northacres x 2.
Light day because we're racing tomorrow. Northacres x 2.
Stretching/Yoga 15:00 [3]
Monday Sep 15, 2008 #
Running warm up/down 5:57 [3] 0.6 mi (9:55 / mi) +50m 7:52 / mi
shoes: Brooks Adrenaline (2008)
Stretching/Yoga 5:00 [3]
Running (Track Work) 18:21 [3] 4.8 km (3:49 / km)
shoes: Brooks Adrenaline (2008)
http://connect.garmin.com/activity/826075 (includes warm up)
800s, aiming for 3:10 pace
3:09
3:09
3:11
200s, whatever the hell you wanted to run them at
:32
:35
800s, 3:10
3:15
3:20 (I was really dehydrated at this point, toned down my workout)
200s
:35
:35 (This pace felt really easy. I was amazed at how much faster I am than certain other people on the team.)
800s, aiming for 3:10 pace
3:09
3:09
3:11
200s, whatever the hell you wanted to run them at
:32
:35
800s, 3:10
3:15
3:20 (I was really dehydrated at this point, toned down my workout)
200s
:35
:35 (This pace felt really easy. I was amazed at how much faster I am than certain other people on the team.)
Running warm up/down 5:34 [3] 0.5 mi (11:08 / mi)
shoes: Brooks Adrenaline (2008)
Stretching/Yoga 15:00 [3]
Note
This was a terrible workout for me to do on my first day back to practice. Oh well. My brain is pretty well fried, but whatevs.
I'm still trying to figure out how to optimally use the Forerunner. I think that for track workouts, I should just keep it running the whole time and just separate the times we're actually running by doing laps, instead of trying to start and stop it for each run. The problem with laps is that I can't see how long I've been running for, and the pace isn't that accurate, so I can't pace myself by the time (yes, I shouldn't need a watch, but whatever, I don't care what you think. =P). On longer runs, this will be less of an issue.
Overall, I love the watch, you just have to turn the GPS off... I think the battery goes down between 5 and 10 % per day without using the GPS, and about 20% over 2.5 hours of having the GPS on for XC (and before and after slightly). If I only have to recharge this every couple days, that's fine with me.
I'm still trying to figure out how to optimally use the Forerunner. I think that for track workouts, I should just keep it running the whole time and just separate the times we're actually running by doing laps, instead of trying to start and stop it for each run. The problem with laps is that I can't see how long I've been running for, and the pace isn't that accurate, so I can't pace myself by the time (yes, I shouldn't need a watch, but whatever, I don't care what you think. =P). On longer runs, this will be less of an issue.
Overall, I love the watch, you just have to turn the GPS off... I think the battery goes down between 5 and 10 % per day without using the GPS, and about 20% over 2.5 hours of having the GPS on for XC (and before and after slightly). If I only have to recharge this every couple days, that's fine with me.