Training Archive: SamanthaIn the 30 days ending 2008-06-30:
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| 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 | H | F | S | S | M | ||||||||||||||||||||||||||||||||||||||||||||
Monday Jun 30 | ||
| road/trail run 54:02 [1] | |
| shoes: Asics 1130 | ||
| Morning run with Kat around the base. | ||
| trail run 10:36 [1] | |
| shoes: INOV 8 Muclaw 330 | ||
| Warm up for the sprint. Running the women's JWOC sprint. | ||
| Orienteering 14:00 [5] | |
| shoes: INOV 8 Muclaw 330 | ||
| Don't know how long this actually took me. Really botched #1, but then clean. | ||
Sunday Jun 29 | ||
| Event: JWOC 2008 | ||
| road/trail run 40:00 [3] | |
| Running around the base and doing some hills in the middle on the road. | ||
Saturday Jun 28 | ||
| road/trail run 32:00 [1] | |
| shoes: Asics 1130 | ||
| Warm up and cool down around the base for the "400s" | ||
| track workout 7:30 [5] | |
| shoes: Asics 1130 | ||
| Picked a relatively flat section of road and ran for 77 seconds all out to pretend I was doing 400s. 2 minutes of rest for the first 4 and then 2:45 rest for the last 2 | ||
| trail run 7:05 [1] | |
| shoes: INOV 8 Muclaw 330 | ||
| Warming up for the sprint that the juniors were running for training in the afternoon. | ||
| Orienteering 15:49 [4] | |
| shoes: INOV 8 Muclaw 330 | ||
| Junior training sprint race. Made some silly mistakes early on and in the middle. | ||
Friday Jun 27 | ||
| Orienteering 1:10:00 [3] | |
| shoes: INOV 8 Muclaw 330 | ||
| O training on a 1:15000 map that is a JWOC training map. Actual time spent orienteering, but spent more time in the woods because I stopped and talked with people. Fun running on tricky terrain. | ||
Thursday Jun 26 | ||
| trail run 48:00 [2] | |
| shoes: Asics 1130 | ||
| Arrived in Goteborg and went running on the trails around the o map that is within running distance from where we are staying. Running with sneakers on wet moss covered rock meant I was going slowly, even on the trails. | ||
Wednesday Jun 25 | ||
| Note | |
| Hectic travel day and no training. | ||
Tuesday Jun 24 | ||
| road run 26:19 [3] | |
| shoes: Asics 1130 | ||
| Running over to the start of yesterday's sprint with Hill. The she ran the sprint and I ran home to shower and get ready to leave for my flight. But then as Dad and I were pulling out of the driveway I get an automated call from US Airways telling me they have canceled my Boston to Philadelphia flight. Dad keeps driving towards the airport as I call to figure it out and they have rebooked me on a later flight to Philadelphia and then also rebooked my international flight. The nice thing is that my layover in Frankfurt has changed from a 6 hours layover to a 1.5 hours layover and I get into Gothenburg at the same time. But now I have 4 extra hours of sitting around. Dad and Hill are going to go run and old o-couse in the Blue Hill and I probably should have gone, but I have trouble changing modes - from sitting on a plane mode to orienteering mode. So I am at home, hanging out and getting done the small things I didn't get to do (and was going to leave for Ross to do :)) | ||
Monday Jun 23 | ||
| road run 10:00 [2] | |
| shoes: Asics 1130 | ||
| Dad set up a sprint around a park and on the streets in Newton. I warmed up for 10 minutes along the roads. | ||
| Orienteering 25:30 [3] | |
| shoes: Asics 1130 | ||
| Running the sprint. I did well, although I never actually found the streamer at #6, although I know I was in the right spot and both Ross and Dad found it. Then I only ran within a couple of meters from two of the controls near the end because there were local hoodlums hanging out in the park my the controls smoking.
Mom took us all out for pizza and ice cream afterwards :) | ||
Sunday Jun 22 | ||
| Orienteering 27:35 [3] 3.5 km (7:53 / km) | |
| shoes: Falcon O shoes | ||
| Went to CT today for orienteering. Ran the green course first. Tired, tired legs. | ||
| Orienteering 15:07 [3] 2.2 km (6:52 / km) | |
| shoes: Falcon O shoes | ||
| Ran Sprint B next. No mistakes. | ||
| Orienteering 17:12 [3] 2.2 km (7:49 / km) | |
| shoes: Falcon O shoes | ||
| Sprint A. Came off the trail in a different part than I expected on #5 and spent awhile looking too high up in the reentrant. Legs still quite tired and not moving fast. | ||
Saturday Jun 21 | ||
| road run 35:00 [2] | |
| shoes: Asics 1130 | ||
| Running over and back from the track with Hill and Ross this morning.
Ross and I had planned to go do the track workout yesterday evening, but it was getting late and it began to rain and thunder. So we put it off til this morning. Getting up wasn't too bad, except that there was a car that crashed into a post and parked car outside out house at 2:30am last night. After the departure 2 firetrucks, 2 police cars, 1 ambulance and a spot light that shone into our room for about 20 minutes, I did manage to fall back asleep. | ||
| track workout 7:00 [5] | |
| shoes: Asics 1130 | ||
| Running 6x400 with about 2 minutes rest between the first 4 and 2:45 rest before 5th and 6th. Times: 73, 74, 76, 76, 76, 76. Fairly consistent in the end. Although I wasn't running faster than previous times, my legs felt strong at the end of each 400. I actually felt worse after I stopped. | ||
Friday Jun 20 | ||
| Note | |
| Drove to a new ice cream place for ice cream and rented Jumper. I was very intrigued by the concept of the movie, but it was really, really bad. Did not live up to the expectations I had. | ||
| C • That's the kind of thing I ... 2 | ||
Thursday Jun 19 | ||
| trail run 18:00 [1] | |
| shoes: Asics 1130 | ||
| Warmup with dad in the Blue HIlls. | ||
| road run 32:00 [5] | |
| shoes: Asics 1130 | ||
| Running up the Blue Hills access road 4 times. Times: 7:38, 8:01, 8:12, 8:10. I don't know how Hill ran it in 7:15! | ||
| road run 35:00 [1] | |
| shoes: Asics 1130 | ||
| Running down the hill each time. | ||
Wednesday Jun 18 | ||
| road run 41:30 [2] | |
| shoes: Asics 1130 | ||
| Road run with Yvonne. I don't know if we were running slower, or I was just doing better at keeping up. | ||
Tuesday Jun 17 | ||
| trail run 10:00 [2] | |
| shoes: Pro 1 O shoes | ||
| Running on the trails to warm up with Hill. | ||
| Orienteering 24:30 [5] 3.6 km (6:48 / km) | |
| shoes: Pro 1 O shoes | ||
| Dad planned and streamered two courses at Mt Misery for Hill and I. Fast, and even though I know the map well, I still made a few slight mistakes (like when I started to run back to #2 from #3...). | ||
| Orienteering 24:30 [5] 3.3 km (7:25 / km) | |
| shoes: Pro 1 O shoes | ||
| Second course. Shorter, but more mistakes. | ||
Sunday Jun 15 | ||
| Orienteering 15:31 [5] 2.2 km (7:03 / km) | |
| shoes: Montrail | ||
| This morning we did a sprint around an school complex. It was fairly straight forward, but there were lots of controls in a small area. I got stuck trying to get through some green and being too stubborn to give up. Finally got very annoyed and ran the long way around. Need to work on that. Ross caught up to me (started 2 minutes behind) but then I was right behind him all the way to the finish. Still, the three guys beat the 2 girls...we'll get them next time :) | ||
| Orienteering 17:30 [5] | |
| shoes: Pro 1 O shoes | ||
| An incredibly fun exercise. The course had 1-3 controls in segments. There were 6 of us running. The first person started out, then 30 seconds later a group of 4 started, then 30 seconds later a final person started. The courses were forked, but we met up at the end of each segment by finding the final common control marked by a start triangle. There we exchanged maps, knowing which map went to who because Peter wrote a list on the back of all the maps and made sure we all had a chance to go first, middle and last. Fast woods, and I found myself running at top speed and navigating quickly. I managed to stay ahead when I started first, although I had no prayer of catching anyone when I was last (in my defense it was a short segment). It was great running with people faster than me, as I really pushed and worked hard, but also had to keep track of where I was going because of the forking. So much fun running that fast and having others racing right around you :)
I was complately spent yesterday, so it's probably a good thing that the exercises today were so much shorter. I am incredibly thankful to WCOC for letting up use their controls and epunching (!) and for housing us (thanks Susie and Rick) and setting out the control (George and Peter). | ||
Saturday Jun 14 | ||
| Orienteering 56:36 [3] 5.2 km (10:53 / km) +220m 8:59 / km | |
| shoes: INOV8 Mudclaw | ||
| Pre-WOC training camp in CT. People woke up this morning to go for a run before breakfast, but I have been so tired this week I knew I needed the extra sleep. This morning's course was challenging - especially in the beginning. I wasn't following along properly on the map and was very confused. Hit a trail that wasn't on the map, but thought it was. Began to run down it to relocate and ran right by a control, jsut as Joe was coming in. It happened to be #1, but I found it by luck and following a general compass direction. I then overran #8, even though I had already been there (it was also #3). Brain stopped halfway to #11 and I had to stand around until it began working again. Not a great run, but some good controls. | ||
| Orienteering 48:05 [4] 5.5 km (8:45 / km) +365m 6:34 / km | |
| shoes: INOV8 Mudclaw | ||
| The afternoon's course. This was a course designed for hill running, and it certainly did it's job. Up, down and across hills. Eddie ran by me to #4, as I was walking up the hill. Felt slow uphill, but it was steep... Eddie inspired me to pick up the pace, and I tried to run with him, but he ran away up the hill to #7. I ran well, really moving through the terrain. I was also sweating like I was back in Japan, and really could have used water on the end of the course. Was a bit right on #10, but corrected quickly. Didn't make any real mistakes, and the main hesitation I did make was caught on film. I did beat Ross :), although 8 minutes behind Eddie. | ||
Friday Jun 13 | ||
| lifting/strength 25:00 [2] | |
| Skipped through the pilates dvd to do only the core exercises that I find the most difficult. They get harder when you put them together back to back.
I'm incredibly sleepy today and almost fell asleep during the band concert at school. I think the sleepiness has led to a major lack of motivation yesterday and today. Good thing I'm going to the training camp this weekend, or else I would have a hard time dragging myself out the door. | ||
Thursday Jun 12 | ||
| trail run 25:00 [1] | |
| shoes: Montrail | ||
| Dad and I went over to Powissett Peak for a threshold run. Ran about ten minutes to the start and then it took us much longer to run the same thing on the way back because we were tired and my stomach was feeling funny. I blamed it on having the HR monitor on, but even when I was finished and took it off the funniness continued. | ||
| trail run 40:00 [3] | |
| shoes: Montrail | ||
| A 40 minute threshold run. I log these as 3, since that is what they are supposed to be, but it feels so much harder. My HR monitor is on it's last legs - or something - because it won't accurately read. I used to be able to tell when it was reading correctly, but I no longer can. According to it, I was probably running much of the time in the high 170s, low 180s. I felt like I was running at threshold, and I should be decent at feeling the correct pace by now. I didn't think I was going to make it 40 minutes. Now that it's over, it's nice to know that I can keep going at that pace even when it feels horrible and like I can't keep it up. Tired legs. Probably from last weekend. I think it took more out of me than I thought. | ||
| C • Good to know... 1 | ||
| Orienteering 33:00 [2] | |
| shoes: Montrail | ||
| Sprint training at Peter's Hill put on by Ross. I was just not into it, and there were no clues and I was looking along the wrong feature for awhile on #1. I thought it was the veg boundary, but it was actually inside the light green on a reentrant. And then 3 was on the opposite side of the depression than I thought and I was getting all pissed off at the course. :) But then I calmed down and managed to enjoy the second half much more. I made myself keep running, even to #11 on the top of the hill. So I was running, just not too quickly :) | ||
Wednesday Jun 11 | ||
| road run 39:00 [2] | |
| Went running with Yvonne. Had a weird work schedule today so ate lunch late and didn't drink enough water. Felt like I was working quite hard to go the easy pace. | ||
Tuesday Jun 10 | ||
| trail run 15:00 [2] | |
| shoes: INOV8 Mudclaw | ||
| Dad, Hill and I went out to Wachusett Mountain for some orienteering training. The map is mostly light green, but then running was generally better than it would be in the Blue Hills. | ||
| Orienteering 1:14:00 [3] | |
| shoes: INOV8 Mudclaw | ||
| This was a 7k course that Hill and I didn't finish. After having a bit of trouble finding the green patch on #16, I went straight out to the road, while being chased by mosquitoes and horse flys. Hill ended up doing the same, so we skipped the last 3. I ran through many, many spider webs and I feel bad ruining so many homes. I kept on hoping I would duck right under one and the flys chasing me would get stuck. No such luck. Not as hot as I thought it would be, and didn't feel too long since I managed not to be lost the whole time. | ||
| Note | |
| Scooper Bowl is in Boston again! Going tomorrow right. | ||
Monday Jun 9 | ||
| Note | |
| It is 99F outside right now. Which would be hot even in Tucson, but then you add the humidity and it's basically unbearable. | ||
| C • You got that right. 6 | ||
| road run 35:00 [1] | |
| shoes: Asics 1130 | ||
| A short run around Dedham with dad. It wasn't too bad running at 4. We were in the shade and you create a nice breeze when you run, so it was ok. | ||
Sunday Jun 8 | ||
| road biking 1:50:00 [2] | |
| Went to Dedham this morning to bike with Mom, Dad and Hill. We stopped to get gelato on the way home, which is always my favorite part. A nice ride, though hot. Glad I wasn't running. Legs were sore this morning and have become more sore as the day has continued. Now it's becoming painful and difficult to walk down stairs :) I was teasing Ross about his limp, and now it seems to be biting me in the butt. | ||
| C • flavors 10 | ||
Saturday Jun 7 | ||
| trail run (trail race) 45:32 [5] 6.2 mi (7:20 / mi) +378m 3:50 / km | |
| shoes: Montrail | ||
| Ran the Northfield Mountain Trail Race today with Hill, Ross and dad.
http://www.whitemountainmilers.com/northfield/ This is only my 4th trail race ever and certainly the hardest field. I came in 4th woman and Hill was 5th, right behind me (37 and 39 overall). It was fun... now that it's over. The first 4 miles were basically all uphill. Mile 3 was especially rough. The downhill was almost as tough, as it was steep and long. I really pushed on the downhill and took long, jarring strides that had me passing people on the downhill and flats... and then they would pass me on the ups. My quads didn't hurt at all on the downhill at the end, even though there was 306m of downhill in the last 4 kilometers. Although I felt like I was quite strong on the downhills, I can see why I should work on my core for downhill running though. Splits: mile 1: 6:37 mile 2: 7:37 mile 3: 9:05 (the greatest climb!) mile 4: 8:01 mile 5: 6:21 mile 6: 5:31 .2: 2:13 One can see where the hills are :) | ||
| Orienteering 42:00 [1] | |
| shoes: Montrail | ||
| Went on on the permenant orienteering course at Northfield after the race. Hill and I jogged around together, taking trail routes to most controls. Legs felt alright, although we weren't moving too fast. | ||
Thursday Jun 5 | ||
| road run 35:00 [1] | |
| shoes: Montrail | ||
| Joined up with Hill and Dad for a threshold run. I stopped by the school where I will be working next year and saw my classroom. The teacher who is retiring isn't taking anything with her, so I should be pretty well stocked. Talking with the other second grade teachers made me realize how many hours I am going to spend at school. | ||
| trail run 15:00 [4] | |
| Running the Wilson Mountain loop. Hill started out ahead of me and I couldn't catch her while running at threshold. Time was 13:27 and then I turned around so as to run for 15 minutes. Fast time. | ||
Wednesday Jun 4 | ||
| road run 37:00 [3] | |
| shoes: Asics 1130 | ||
| Today I joined Yvonne for her workout. Joining others is a good way to get my motivated :) We ran over to the Watertown track where we met Hill. | ||
| track workout 2:10 [5] | |
| Did 4 x 200 with about 40 seconds of rest between. Yvonne was aiming for 32-33, which I thought sounded reasonable. Times were: 33, 36, 35, 35. So running 33 was a bit unreasonable :) It was harder than I thought, especially with short rest. | ||
Tuesday Jun 3 | ||
| trail run 18:00 [1] | |
| shoes: INOV8 Mudclaw | ||
| Went to Blue Hills with dad and Hill to run a compass course. Running out to the start, and then since we didn't finish all the controls, we ran for about 15 minutes back to the car. | ||
| Orienteering 1:07:00 [2] | |
| shoes: INOV8 Mudclaw | ||
| Running a compas course that dad set in the Blue Hills. We were doing alright in the beginning, but then began missing some controls. It was hot and the pollen was really beginning to irritate my eyes. And the spoder webs :( Orienteering in New England in this weather is really not fun. We lost dad on the way to #14, when I got lsot and went to relocate. Spend some time trying to find him and then decided to bag the rest of the course. I was not enjoying it at that point anyway. | ||
| road run 16:07 [2] | |
| shoes: Asics 1130 | ||
| So Alex had to do a 3k time trial and invited Ross and I to join her. At the time I thought this was a great idea. So she came by at 6, and we ran over to the Newton South High school track. | ||
| track workout 11:07 [5] 3 km (3:42 / km) | |
| shoes: Asics 1130 | ||
| My goal was to run 88 second 400s, which seems about right according to Daniels. Last time (and the only other time I ran a 3k) at the Junior Training Camp I tried to run 90s, and was a bit slow on some of the laps. Splits:
1:23 1:29 1:28 1:29 1:31 1:30 1:29 :43 A bit slow on lap 5 and 6. It was windy on the backstrech, so finishing each lap was a struggle, but then I felt good as I rounded the corner. I liked taking splits at each 400 as I could then concentrate on one lap at a time. Maybe next time I can break 11:00 :) | ||
| road run 26:38 [2] | |
| shoes: Asics 1130 | ||
| Running around on the track and then back home. Apparently there is a study that says is you run 5 seconds fast and 55 seconds slow it helps break down lactic acid in your legs. So we did that 5 times with Alex. | ||
| C • slow 1 | ||
| lifting/strength 2:00 [1] | |
| Alex is a machine and did a whole bunch of pushups and situps. I did about 50 situps to her 140 and 20 pushups to her 80 (or more?).
Colorful day! | ||
Monday Jun 2 | ||
| Note | |
| There is nothing better than cold strawberry milk on a hot day.
My car passed inspection! (I always wonder if it will, but dad put a lot of work into getting all the lights working. He even biked to my work in the middle of the day when he remembered my license plate lights weren't working and fixed them for me!) And the guy put on a June sticker, even though there was a May one on there before... yes, more time! | ||
| lifting/strength (pilates) 46:00 [1] | |
| I did the hour pilates, but I fast forwarded through all the talking and time between each exercise... until I got tired and then kept in some of the talking. Then I did a little bit of plyometrics, but hopefully not enough to be sore tomorrow.
Alex has to do a 3k and doesn't want to do one alone, so I'm joining her tomorrow evening at the track. It should be interesting. Then on Saturday I just entered a trail race at Northfield Mountain. It's a 10k "mountain race." | ||
| C • Excellent! I was going to s... 2 | ||
Sunday Jun 1 | ||
| Orienteering 1:02:02 [3] | |
| Red course at Nobscott. A made a few bobbles and hesitations, but it was alright. #7 was misplaced which threw me. I actually missed the feature on the way in, reading the hill slightly wrong. But I relocated and made it back to the correct reentrant. I KNEW I was in the right place, but there was no control. A few other people were wandering around and I was just standing in the reentrant looking rather confused. The decided to run further up the reentrant to the saddle, and I followed. When I reached the top, I switched my thinking from "looking for a reentrant" to "looking for a control" since I knew it had to be misplaced. As soon as I changed my thinking I saw the streamer and bag instantly. It was on a hill. As I was leaving, someone said, "So it's in the wrong spot." I confirmed that they missed by a bit and someone else said "Oh, it's not that far off." It was on a hill! It was supposed to be a reentrant! Sure maybe it was only 100 meters away, but on completely the wrong feature. It made me realize that I look for the feature when I'm running, not the bag. Someone else claimed that the control was in the right spot, just the control descriptions were wrong...
Legs were tired from yesterday and core is a bit sore again from the sprinting. Also, I ordered new INOV-8 shoes and I brought them to wear, but I realized that I ordered 7.5 mens size, not women's. So I have to mail them back, and since I didn't bring any other shoes I had to borrow Hill's old, old sneakers. They were fine, except for the leg where we had to sidehill. I thought I was going to slide down to my death. | ||
| C • #7 3 | ||
| Note | |
| My roommates got engaged!! I'm so excited, but really worried they are going to schedule their wedding during WOC 2009. I've warned them not to, but I feel a bit pushy telling them when they should get married. If they do choose one of those 2 weekends I will have to pull a Boris :)
But it will be very disappointing..... | ||
| C • not all your roommates got engaged :) 6 | ||
Red - Splits | ||