Training Archive: CristinaIn the 28 days ending 2006-02-28:
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| 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 | ||||||||||||||||||||||
Tuesday Feb 28 | ||
| Running (trail) 42:00 [2] 4.2 mi (10:00 / mi) +20m 6:07 / km | |
| shoes: Asics Trail | ||
| Ran on the loop at McAlister. Beautiful day in San Antonio, quite warm, actually. Wasn't feeling too hot (or maybe heat was the problem) so I turned back towards the car at ~35 min. Turns out that was a very good thing because that put me close to a bathroom right about the time I needed to make an emergency pit stop. Animal count: 15 deer, 2 armadillos, and one very, very dead duck.
Did the whole drive from The Rock last night, stopping in Austin for gelato with Jeff and Aim. Only ended up being about 9 hours of driving, I think. I had a suspicion last winter and I think that I can now confirm it. I am allergic to Texas. Never ending nose drip and itchy eyes r0x0r. | ||
| C • Nose drip... 12 | ||
Sunday Feb 26 | ||
| Running (trail) 42:00 [3] 4.42 mi (9:29 / mi) +70m 5:38 / km | |
| slept:5.5 shoes: Asics Trail | ||
| One last run at Burns Park, on the "5 mile" trail. Not well hydrated and not at all spunky, but good enough to push it here and there. Beautiful day.
But wait...What's that, you say? LAST run at Burns Park? Why yes! On Friday night (or was it Sat morning by then?) I passed my airdrop check ride, making me the Air Force's newest Mission Qualified C-130 Navigator. Boo-yah, chizz, and definitely w00t! So I'm outta here. Off to San Antonio as soon as I finish outprocessing tomorrow (some time after I start outprocessing). Friday was eventful for another reason, as I found out that I have been accepted for a 4-week Language and Area Studies Immersion program in Senegal. If all goes well, I'll be spending the month of April improving my French and experiencing the wonderful food, music (!!) and culture of Senegal. (Baobab baby, Baobab.) I know basically none of the details at this point, but crossing my fingers that I'll also be able to take lots of runs near the beach. This obviously cuts out a few big O events (and a big wedding) but doesn't conflict with my plan of spending March and April building up my running for hard training May-July-ish. So a busy weekend. Looking forward to sunny skies and lots of running (and hopefully some more riding) in San Antonio. | ||
| C • Congrats 8 | ||
| Strength/Core (stretching) 8:00 [1] | |
Friday Feb 24 | ||
| Event: US Team Fundraiser | ||
Wednesday Feb 22 | ||
| Note | |
| weight:145lbs | ||
| Weather cancel last night and not scheduled tonight, and still a minimum of two flights left. Which means Florida is definitely out. MF bummer. Upside is now it may be possible to hit greater DC area next weekend for a wedding, and, conveniently, looks like DVOA and QOC both have meets scheduled. So perhaps I'll get some more O in soon.
Feel pretty good today, but this cold really doesn't seem to want to go away. Still congested. I have been neglecting all aspects of training lately and this living with a day-to-day schedule has been the main cause. The per diem is nice, but the sooner I get done the better. Weight crept up a bit, no biggie there, but sitting around doesn't help that, mildly sick or not. Today's a good day to cut the crap and make sure to get a good (but mild) workout in. Oh, I also need to add that I'm frustrated that the GNC results aren't up yet. | ||
| Running (treadmill) 30:00 [2] 3.2 mi (9:23 / mi) | |
| ahr:158 max:172 shoes: Kayano XI - grey | ||
| Just one foot in front of the other. Felt good. Not too snotty. | ||
| Cycling (indoor) 30:00 [2] | |
| ahr:140 | ||
| Hopped on the bike after. Had a book, but was mesmerized by one of those CSI type shows on the tv. Unfortunately, when it was over, I started reading and discovered that I'd gotten to a really good part, but I didn't want to stay longer at the gym and keep reading. In other words, I wish I hadn't watched that stupid tv. I knew there was a reason I don't own one. | ||
Monday Feb 20 | ||
| Note | |
| (sick) | ||
| Slightly feverish last night and this morning so I opted not to do the Extreme-O. :-( Showed my mom some of the different maps they use and a nasty culvert crawl (you know, the stuff that makes it "extreme") and then we headed up to Atlanta and the World of Coca-Cola. I sampled all the international flavors and all were palatable except for the "bitter aperetif" from Italy, which made me gag. It was like orange juice without the orange, or pineapple juice without the pineapple, if you know what I mean. Hopefully I'll get back to Little Rock at a reasonable time and get a lot of sleep and rest and finally get better. Flying tomorrow night, not morning, so I can sleep in and relax. No idea about FLO meet yet, cross your fingers... | ||
| C • bitter aperetif 2 | ||
Sunday Feb 19 | ||
| Orienteering race 1:24:05 [4] 7.02 km (11:59 / km) +285m 9:57 / km | |
| slept:9.0 (sick) shoes: Integrators (Red) | ||
| I'll chalk up today as a "learning experience". Felt better than yesterday, health-wise, though still a little snotty, and 9 hours didn't seem to be enough sleep. Goofed the first control, but I think I recovered pretty well and ran well for the next 8 controls. Once again feeling like I am capable of navigating at a faster running speed. Then came 10, 11, and 13, where I experienced something that must be considered a complete lack of concentration. These legs weren't difficult, certainly no harder than those earlier in the course. But in each case I ran slightly off of the direction that I meant to go - like down the wrong spur or across the wrong reentrant. I was basically running off of features on the map, but obviously not very carefully. Probably lost several minutes on each of those three.
Two things I need to remind myself: 1) It takes time to get better and 2) I am getting better. Okay, so to get back to the "learning" part, I need to remember that my compass isn't wrong, and that I really need to be facing the right way before I get started. It's no fun to run down the wrong spur and then have to stand there trying to make sense of the map while I figure out what went wrong. | ||
| Strength/Core (stretching) 12:00 [1] | |
| More thorough stretching after the run. | ||
| Orienteering 35:00 [1] 1.8 km (19:27 / km) | |
| shoes: Mountain Ridge | ||
| Went back out on the yellow with my mom, who wanted to "re-run" it. She got to the penultimate leg and was excited about how fast she was going to finish, so of course then she makes a 25 minute error (the whole course only took her 60 minutes). We worked on contour interpretation and I got her to use the compass a few times to orient the map as a backup. She has the good habit/skill of orienting her map with features, but sometimes she could probably benefit from using the compass... | ||
Day 2 Red - Splits | ||
Saturday Feb 18 | ||
| Event: GEORGIA NAVIGATOR CUP | ||
| Orienteering race 1:29:15 [4] 7.7 km (11:35 / km) +215m 10:10 / km | |
| slept:7.0 (sick) shoes: Integrators (Red) | ||
| Pretty good today. Actually felt worse this morning at the start than I did yesterday (very congested and warm) but felt better as the course went on, perhaps after my vitamin-I kicked in. Not coincidentally, that's about when we started coming back down after the climb in the beginning. I was definitely sluggish, but not too many mistakes. Silly boom on #1 (ran by it without seeing it) and totally "spiked" 10 (I was on my way to 9...).
I did manage to do a much better job of looking ahead and checking things off, though that's probably a never-ending learning area. Did not, however, pay attention to distance, with the exception of one leg (and that wasn't very successful). Last weekend I orienteered so sloppily that I jokingly wondered why I bothered to do any physical training. Today, though, I definitely could have been moving faster for much of the course without sacrificing accuracy. That's good motivation. On the other hand, I constantly felt like I was NOT smooth. I want to be smooth! (Practice, practice, practice...) | ||
Day 1 Red - Splits | ||
Friday Feb 17 | ||
| Note | |
| slept:5.0 (sick) | ||
| Well, we got crappy weather, but all that did was delay our take off a few hours only to have an in-flight emergency after 20 min - turn around and come home. So I still got home late but didn't get any training accomplished. If the wx had been good then I presumably would have been home earlier with the same result. Oh well.
In any case, I'm on my way and I have been thinking of what I want to focus on this weekend (something I neglected to do before the Dillo-Goat). 1. Look ahead on the map - always know what's coming up, rather than just randomly running in the right direction, waiting for something significant to appear (I did that a lot on Saturday). I feel more comfortable with contour-heavy navigation, so this weekend should suite me well in that regard. 2. Have an awareness of distance on each leg. I don't expect to be able to instantly keep a running pace count and incorporate that seemlessly into my orienteering overnight. But I at least want to be aware of the use of distance estimation as a navigational tool. I'll want to pace on any stretches low on features. I feel about 90% healthy. Hopefully I'll be able to get a good night's sleep tonight and feel good tomorrow. | ||
| C • Good Luck! 1 | ||
Thursday Feb 16 | ||
| Running (road) 24:00 [2] 2.29 mi (10:29 / mi) | |
| slept:7.0 (sick) shoes: Kayano XI - grey | ||
| Felt like I was getting close to healthy so I went for a run. It was more like a lethargic slog, but that's okay, the idea was just to get out on my feet and stop feeling so guilty. It was hard enough that I don't feel guilty at all about not running earlier in the week, as it would likely have been counterproductive.
If my mom weren't meeting me in GA I'd seriously consider skipping the GNC this weekend. I'm supposed to fly tonight (so home at ~2am) and then have a class tomorrow morning at 8am. (Someone tell me how that makes any sense.) Then I have to drive to Memphis to catch my flight to Atlanta, and then hopefully convince my mom to do the drive down to the hotel. In other words, I am not going to have a restful 48 hours on top of already being sick. And I'm supposed to have my check ride on Tuesday morning, less than 12 hours after returning from the meet. It's just not a healthy scenario. But, since not going is really not an option at this point, cross your fingers for crappy weather tonight so that we don't fly and I can come home and get some sleep, and I won't have to check on Tuesday! | ||
Monday Feb 13 | ||
| Note | |
| (sick) | ||
| Nasty sore throat and some gross head congestion. Great. I never used to get sick. This is the third time so far this year. Maybe it's Arkansas.
... Okay, so I realized that it really isn't normal to be sick 3 times in 6 weeks. I don't know what's causing it, but I must be doing something that's making it easier to get sick. Travel? "Work" stress of flying night after night? Longish runs? It certainly isn't from too much training volume. Could be as simple as not washing my hands enough or something. Whatever it is, it sucks. | ||
| C • Colds 3 | ||
Sunday Feb 12 | ||
| Running 1:12:00 [2] 12 km (6:00 / km) +30m 5:56 / km | |
| ahr:172 max:193 slept:8.0 shoes: Kayano XI - grey | ||
| Run at White Rock Lake, conveniently a quick trip from Tom and Lisa's place. We each did our own run and automagically finished basically at the same time and place. Leave it to a mathematician to figure that out.
Felt pretty fresh, which bodes well for upcoming multi-days of O. Carried a map and took some looks at it along the way, trying to quickly grok the main feel for a leg. So a quick glance at the map, then I put it down and described the leg, using the broadest features possible ("big picture", I guess). Finished up with 5x20 sec pick-ups. Felt good. I feel kind of icky today though. Tired early. Definitely wind/sun burned from yesterday, and I think that might be the problem. Need more water and a lot of sleep. | ||
| Strength/Core (stretching) 8:00 [1] | |
| After the run. | ||
Saturday Feb 11 | ||
| Running warm up/down 15:00 [2] 1.36 mi (11:01 / mi) | |
| shoes: Integrators (Red) | ||
| Short trot before and after the O. Short because it was windy and I was wussy. In my quest to get more O time in at all opportunities, I picked up a few controls afterwards, but that was only a few minutes. Weak! | ||
| Orienteering race 1:31:00 [3] *** 7 km (13:00 / km) | |
| 24c shoes: Integrators (Red) | ||
| Tom's Dillo-Goat II at LBJ Grasslands. Mass start, with one skip, and it was wicked windy. Cold windy. Brrrr.
The course was fun and the terrain, though still definitively Texas, was generally pretty fast. Still ripped much clothing and now have plenty of new scratches to add to my Possum Trot scars, but it was still great for Texas. I think the fact that Tom is not actually a Texan gives him a good perspective on sensible course setting in this godforsaken place. So, a good course, but shitty orienteering on my part. I'm not so good with this mass start stuff. I was half-assedly following and half-assedly (that makes one ass) reading the map on the way to #2, which meant that I lost the people who knew where they were going, but didn't really know where I was. A good 5 minutes lost there, and thus the first half of the course I was on my own, picking people off here and there. Ran much of the second half with fellow geologist Boris, who would beat me when we ran the same route, being a faster runner, but I'd beat him to the controsl when we split up. So that's a positive. And there were a few legs where I actually had good map contact, reading ahead and expecting things and actually seeing things. On the whole, though, I wasn't paying attention. I'd say three major screwups, about five minutes each. Sure, a year or two ago that would've been great, but now that's pretty disappointing. I am easily capable of under 10min/km on a course like today. I think my concentration/attention problem could be at least partialy attributed to the fact that I wasn't in a good mindset when I started. The difference is obvious in comparison to how I felt Day 2 of A-B several weeks ago. I wasn't in O mode, hadn't looked at a map, wasn't thinking about what I needed to focus on today in order to do well. Lessons learned. | ||
| Strength/Core (stretching) 8:00 [1] | |
| Stretching after the course. | ||
Red - Splits | ||
Friday Feb 10 | ||
| Running 30:00 [2] 3.1 mi (9:40 / mi) | |
| shoes: Asics Trail | ||
| The weather was crappy (mid 30's and ice falling), I had barely begun to digest my bagel, and I should have been studying for my Emergency Procedures Exam (an oral exam that I believe is meant to provide one last chance at being humiliated before they set you free). I still got out as planned, though I don't know whether that was due to the good karma from Valerie or the loud appeal to my competitive nature from Eric. Thanks guys!
Dodged cars in the Wal-Mart lot and found some residential roads. Ended up by base and turned around. Easy pace, no problems with the bagel! Eaten 30 min prior. I think my body is getting much better at running with solid food in my stomach, which is a very good thing for working runs into strange schedules. | ||
| C • Good cop/bad cop... 5 | ||
Thursday Feb 9 | ||
| Note | |
| Plane broke tonight (again) so I'm home a little early (around 1am). No flying tomorrow, so I should be able to get some rest and actually get out and run a little. I think some people actually read this, so I would appreciate some mild scolding if I don't get my butt out the door. Some O coming up: Saturday planning on the Dillo Goat in TX. GNC is up in the air, but my mom already bought a ticket to go down (whoops). And who knows about FLO. More fake course visualizing tonight. | ||
| C • No scolding, only good karma 2 | ||
Wednesday Feb 8 | ||
| Note | |
| I'm not going to feel guilty about these few days here with no training. They're pushing to get me finished ASAP, which is worth the trade off. I've been doing 12 hours at the squadron/flying, sleep, study for a few hours, repeat. Once I finish, it's back to San Antonio where I can get a good routine going with training. And if I get done by early next week I should be able to make it to Georgia. Hopefully get to Dallas for some O this weekend, so it's not a totally lost week. At least I'm almost done with this student harrassment stuff. ;-) | ||
| Strength/Core (stretching) 5:00 [1] | |
| Teeny bit of stretching in the afternoon. Not very thorough. Meant to do more before going to bed but I fell asleep. | ||
Monday Feb 6 | ||
| Running (trail) 40:00 [2] 6.67 km (6:00 / km) +20m 5:55 / km | |
| shoes: Asics Trail | ||
| A nice run mid-day at Burns, just after the sleet finished falling. Guess it was a retro run since I lacked my usual gadgetry - ipod and hrm both buried deep in my car. No one out there except some sketchy guy in a yellow car. Pulled in to the lot just before I did and was still sitting in his car when I got back. Pulled away as I stretched. Weird. Otherwise, just the deer there to give me flak about wearing my Danish vest, but they didn't, so I assume that they're either not Muslim deer, or they are Muslim deer who appreciate freedom of expression.
Run felt good, plenty of energy. That's good, considering how little I've been running recently. Flying tonight. w00t. Try to get in something a little more butt-kicking tomorrow. No CF today, but I did spend about 20 min last night looking at random legs on the FDR map, working on memorizing from glances. | ||
| Strength/Core (stretching) 10:00 [1] | |
| After the run, on the little gazebo thing in the pond. | ||
Sunday Feb 5 | ||
| Note | |
| Well, I thought I was kidding about my "training" for the day consisting of packing and moving stuff, but I was right. Yuck. I'm sure Seabass enjoyed helping me, too. At least I do in fact have free internet now, and free "deluxe" breakfasts. I also have easier access to Burns Park, Mark's place (to play CF!), and Quiznos. Downsides: no longer only a 90 sec run to the fitness center, and don't feel safe running out the door at 11pm. Of course, hopefully I'll only be here another ~2 weeks...
Pretty weak week, training wise. Basically the shit hit the fan and, as the only student past projected grad date, I can expect to be flying as often as they can schedule me for the rest of my stay. Awesome. This week I'm just going to focus on getting out on the trails and getting time on my feet, hopefully 4 of the 5 days. | ||
Saturday Feb 4 | ||
| Hiking 2:00:00 [1] | |
| slept:7.0 shoes: Mountain Ridge | ||
| Went to Hot Springs with Melissa. We checked out the bathhouses and watched a ridiculous video on "taking the baths" that resembled something they'd show you in sex ed in 6th grade. Kind of a "it's okay if this makes you feel uncomfortable at first, but you'll find that it's a wonderful experience that you'll want to have again!" Then we hiked around a bit of the forest section of the national park. I guess we were on Zig Zag Mountain. It was nice, some awkwardly steep sections of trail which were werlcome to make it more interesting, but certainly in a lesser scenic category than other AR hiking areas like Sylamore (!!!), Petit Jean, Pinnacle, Nebo, etc...
We had inteded to do a long ridgeline loop around the whole Hot Springs area, but our plans were derailed by a phone call this morning from the front desk. They called to "remind" me that checkout was at 11am today. Checkout? Yeah... whoops. Guess I had forgotten that I was supposed to have graduated two days ago and that I should have gotten an extension to my stay. The nice airman on the phone somehow arranged for me to be able to stay one more night, which means my "training" tomorrow will consist mostly of packing and hauling stuff over to some hotel nearby. Maybe they'll have free continental breakfast and wireless internet. I feel pretty exhausted today, and definitely not energetic during the hike. I think I've been sleeping poorly and not enough. It's hard for me to sleep in late even when I get home late. And I don't stay well hydrated when I fly. Things I'll have to adapt to, I suppose. | ||
Thursday Feb 2 | ||
| Cycling (indoor) 40:00 [2] | |
| ahr:120 max:138 slept:9.5 shoes: Kayano XI - white | ||
| Supposed to fly tonight in beautifully clear, unlimited visibility skies. Sounds great, except that just as we stepped to the plane a 50 foot stack of fog developed directly over the runway - and nowhere else. We called it a night at about 9:30, which gave me just enough time to sneak off to the gym for a spin before heading out to pick up Seabass (in town for a relaxing Arkansan vacation) at the airport. Rather dull reading material tonight... extraction procedures!
Almost forgot to wish everyone a happy Groundhog Day! Five years ago I managed a pilgrimage to Punxatawney, but haven't had the chance since... | ||
| C • QOC Meet 3 | ||
Wednesday Feb 1 | ||
| Running warm up/down (road) 38:00 [2] 3.8 mi (10:00 / mi) +45m 6:00 / km | |
| shoes: Kayano XI - grey | ||
| Headed out for a late night run on base. 10 min warmup, 20 min tempo, then easy for another 28 min. Felt really good, though I could tell that "performance" wouldn't be great. That's to be expected when I use a run as a means to stay up late. | ||
| Running tempo (road) 20:00 [4] 2.58 mi (7:45 / mi) | |
| ahr:183 max:190 shoes: Kayano XI - grey | ||
| Tempo on the flat roads down by the flightline. Pace is a guess, but it certainly felt at least that fast. | ||
| Strength/Core (stretching) 12:00 [1] | |
| I guess technically it's Thursday, but still "wed" training. A good stretch, I need more! *Lots* and lots of popping sounds.
Spent more time making up courses on blank maps and imagining running through them. | ||