Training Archive: SamanthaIn the 7 days ending 2008-06-07:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||
|
|
|
|
|
| ||||||||||||||
| S | M | T | W | H | F | S | |||||||||||||
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 | ||