Training Archive: CristinaIn the 28 days ending 2007-02-28:
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| 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 Feb 28 | ||
| DDR 22:00 [2] | |
| Can't get rusty.
Today was a very slumpy day. | ||
Tuesday Feb 27 | ||
| Note | |
| Long day - I had figured I wouldn't do anything today (which is why reps came yesterday) but when I got home I was so happy to be breathing fresh air and standing still that I almost went running anyway. I guess I fell asleep before that could happen.
Just in case there's any doubt about it, I just want to make sure that I remember that 5 hours of low level flying with high winds is not fun. It doesn't even resemble fun. In fact, forget the dangers of flying a SAR or HAR mission, I think that's why I get flight pay. The Departed (1) | ||
Monday Feb 26 | ||
| Note | |
| weight:144lbs | ||
| Mango Soufflé (1) | ||
| Running warm up/down (road) 11:00 [2] 1.2 mi (9:10 / mi) | |
| ahr:156 max:165 shoes: Kayano XII (pink) | ||
| Warm up on the road by the track. | ||
| Running intervals (track) 11:47 [5] 2.0 mi (5:54 / mi) | |
| max:190 shoes: Kayano XII (pink) | ||
| Evening repetitions on the track on base. Nice out, still t-shirt weather. Got really warm during the day but I think once it got dark it was in the 50s.
4x((2x200R + 200E) + 400R + 400E) I like the 200s, but I think that if I like them then that means they're not hard enough and thus not making me tougher. Splits for the reps: 42, 44, 92 44, 44, 91 44, 42, 89 44, 44, 87 These were a little fast, I think. But I don't really know. I just run them. Recoveries ended up being about twice as long as the reps. Less walking this time. No bees in sight, but I did race a bunny around a bend. (The bunny won.) | ||
| C • 'not hard enough, not making m... 8 | ||
| Running (track) 26:00 [1] 2.0 mi (13:00 / mi) | |
| shoes: Kayano XII (pink) | ||
| Recoveries! I love track work! w00t! | ||
| Running warm up/down (road) 11:16 [2] 1.2 mi (9:23 / mi) | |
| ahr:166 max:170 shoes: Asics Trail | ||
| Cool down on the road again. | ||
| Strength/Core (stretching) 10:00 [1] | |
Sunday Feb 25 | ||
| Running (trail) 1:26:00 [3] 6.4 mi (13:26 / mi) +300m 7:17 / km | |
| ahr:177 max:189 slept:7.0 shoes: Asics Trail | ||
| Still in Tucson, so I headed to Pima Canyon for a run. I was supposed to go run Seven Falls with these two guys from my future squadron but the timing really didn't work out. And I ran there the last time I was here. Okay, those aren't the only reasons - I'm also an anti-social runner. I usually prefer the company of me, myself, and I when I run, and today was no exception. (Exceptions are generally people who understand what "easy" means, even if that particular run is not an easy one.)
Weather seems to be back to normal, with today being more like typical late February - almost 70 and blue skies. I went in the middle of the day and wore a hat but no sunblock, which was sort of silly. Didn't have water so I was sort of time-limited by that, too. Slow going on the way up, easy going on the way down. Fun! I discovered a bee in my bra on the run up. I don't know how the horny little bastard got in there, but he must have liked what he saw because he never did get around to stinging me. | ||
| C • Damn! 3 | ||
Saturday Feb 24 | ||
| Running warm up/down (trail) 10:30 [2] 1.1 mi (9:32 / mi) | |
| ahr:161 shoes: Asics Trail | ||
| Warm up on the trails in Greasewood. For the first minute I almost turned around - I thought my knees were hurting and I was huffing and puffing. But my knees weren't hurting at all, it was just my mind f'ing with me, trying to get me turn around. And the huffing and puffing stopped as soon as I stopped going uphill... | ||
| C • hey, huff-n-puff, thanks for t... 1 | ||
| Orienteering 33:00 [3] *** 3.1 km (10:39 / km) +80m 9:26 / km | |
| ahr:166 10c shoes: Asics Trail | ||
| Did something I've been wanting to do for a while: re-ran my first Arizona orienteering course, an orange at Greasewood park. First run on 5 May 2002. The course took me 62 minutes that day, and I remember being pissed that some other woman beat me (56 min). I woulda showed her today. ;-)
Nice day in Tucson (ha, like there's any other kind in February!), about 60 when I headed out in the late afternoon, following a long day of house hunting. I wore shorts (yes, I'm an idiot) but my Prickly Plant Proximity Sensor seemed to be working pretty well - only a handful of bloody scratches at the end, and never hit an actual cactus. Running went fairly well. Good concentration, and I'm doing better at looking ahead and anticipating what I should see as I move ahead. Stopped to tie my laces a few times and had to pause to make sure I was in the right place, which sort of interrupted flow. But otherwise it was good overall and, of course, fun. I feel better now. | ||
| C • See, you are already overcomin... 6 | ||
| Running (trail) 9:45 [2] 1.0 mi (9:45 / mi) | |
| ahr:166 shoes: Asics Trail | ||
Friday Feb 23 | ||
| Note | |
| weight:144lbs | ||
| Last year it was a February slump as I finished up my training in Little Rock. This year it is gearing up to be a March slump as I finish up my training here. The slump consisted of less running, bad eating habits (and an associated increase in the value of the C), and anti-social behavior. The difference (hopefully) is that last year finishing up meant going back to Texas. This year finishing up means moving on to Arizona.
I need to kick myself in the butt to prevent this from repeating. (Imagine that, learning from past mistakes. WWGWBD? Probably the same thing as last year.) I hadn't planned to run yesterday (long fly day, not that we actually ever got to the plane) but today I just was not feeling it. Not much of a walking fun machine at all. Hopefully the sunny Tucson weather this weekend will help me out. Oh, and I don't mind a bit of good cop/bad cop from the audience, either! | ||
| C • try some new things, like rock... 8 | ||
Wednesday Feb 21 | ||
| Running (trail) 48:30 [3] 4.75 mi (10:13 / mi) +200m 5:37 / km | |
| ahr:171 max:185 slept:6.0 weight:144lbs shoes: Asics Trail | ||
| This felt really good. I'm just a wee tiddly bit stressed and, even though I didn't feel like I had "time" for a run, I knew I would enjoy it. I guess a day off from running plus a sense of urgency make for some quick legs. Made it up the initial hill in just over 7 minutes (!!) when it usually takes at least 8. Felt like I was moving but not pushing to interval type paces.
Beautiful day (of course), not that I was able to enjoy much of the daylight hours outside. Upper 50s. Knee felt funny during the day but not when running. I think it's just that carrying my pubs bag and walking up stairs puts more stress on my knee than running... so it's not all good, but it's not bad, either. I could use another Cristina Luis right now. Any volunteers? No experience necessary, you just need to be able to imitate a walking fun machine. | ||
| C • double 4 | ||
Tuesday Feb 20 | ||
| Note | |
| weight:144lbs (rest day) | ||
| I wasn't actually planning not to run today, but I had continued right knee tweakiness, especially climbing stairs. I figured there was no harm in chilling out after the weekend.
Quick weekend recap: It was definitely an awesome weekend. Courses were fun and there was a lot to do over 3 days. My mom had a great time, with her best 'runs' on orange so far - and eventually a successful e-punch experience! The weather was great for running, if a bit chilly for standing around and socializing. As for the goals I set...based on my self-proclaimed mistake time, I had 13% error-time for day 1 and less than 5% for day 2. That's based on 'mistakes', including what I consider unecessary hesitation time. It doesn't include time lost to a potentially inferior route choice or running a bit more slowly to read the map better. That comes later. So, according to the criteria I set on Friday, Saturday was a disappointment and Sunday I met my goal. That matches how I actually felt about the courses, so I'd say so far so good on setting proper numbers. Next event may be sooner than I expected! A good 75% chance for NC. | ||
| C • NC 6 | ||
Monday Feb 19 | ||
| Orienteering 3:40:00 [2] *** | |
| ahr:135 max:170 22c slept:7.0 shoes: Integrators (orange) | ||
| GNC Extreme-O
This was a lot of fun. Went out as a team with Valerie and Mike Ball and I'm glad I did that instead of going alone. I was definitely in the mood for a fun adventure rather than a race. Ended up having to cut it a bit short so I could catch my flight - left them to fend for themselves after the culvert crawl and the canoeing, but apparently before a rope bridge. Or perhaps I should say that they got rid of their dead weight then. ;-) Made my flight with a whopping 4 minutes to spare (and still covered in culvert mud), so I'd call the day a success. | ||
| C • X-O 5 | ||
Sunday Feb 18 | ||
| Running warm up/down (trail) 10:00 [2] | |
| shoes: Jalas | ||
| Jogging around near the start. | ||
| Orienteering race 1:24:58 [3] *** 6.72 km (12:39 / km) +300m 10:20 / km | |
| ahr:173 max:192 14c shoes: Jalas | ||
| GNC Day 2 Red
Better today. No big mistakes like yesterday, though I'm slapping my forehead now over some smaller issues. One significant error (~2 min?) to number 9. Some route decisions weren't brilliant, but hey, it worked while I was running. Most frustrating issue was at the end of the long leg (10-11), where I spent about a minute in the right reentrant trying to figure out how I could possibly be in the wrong place, only to turn around again and see that I'd just run right past the small rootstock on the way in - and didn't even see it the first time I looked behind me. I liked today's course better because I felt like I could run a little more - just as much climb, but it didn't seem as steep. Not that I was feeling very springy, but it didn't seem as arduous on all the uphills. I know that I stopped or slowed down to look at the map more than I should need to do, but it's what I had to do to try to minimize mistakes. So, I'll just stick with this and work on making the process smoother and faster. Not sure what's up with the low avg HR. Maybe I'm more of a slacker than I thought. Pavlina in ~74, but she claims she was "just jogging". Yeesh. | ||
| Note | |
| Hm, I seem to have developed a weird pain just south of my right kneecap. Feels like there's all this pressure there - and it only hurts if I have weight on a straight leg. I'm going to assume that's it's just weird quirkiness that will go away over night, but I also know that my Extreme-O teammates are strong enough to carry me if it comes down to that. Or at least, I'm pretty sure they can do more pushups than I can. | ||
| C • Teammates 1 | ||
Day 2 Red - Splits | ||
Saturday Feb 17 | ||
| Event: Georgia Navigator Cup | ||
| Running (trail) 20:00 [2] 2.11 mi (9:28 / mi) | |
| shoes: Integrators (orange) | ||
| On the way to the start. | ||
| Orienteering race 1:31:01 [3] *** 6.6 km (13:47 / km) +295m 11:16 / km | |
| ahr:183 max:191 16c shoes: Integrators (orange) | ||
| GNC Day 1 Red
Let's start with the positives. For the first 13 controls (there were 16) I did well with maintaining focus, having a plan, and executing. It was really pretty satisfactory. A few route choices that perhaps were not optimal physically, but that's okay because I did them to be safer. I was better than usual about looking ahead and anticipating, as well as keeping focus. If I started to think about anything except the current leg I was able to get right back to it. Most of the time the stray thoughts were, "Where the hell did these hills come from?" I also never looked at my watch, which I think is a good indicator that I'm not thinking about things I shouldn't be thinking about. I was not 100% focused, but getting better. I also found that I had two legs that were very similar to ones I'd drawn while I was doing map study. There might have been more, but there were two that jumped out at me as I got to them and I said, "oh yeah, I'll do it like this!" and it worked great - no hesitations. That was neat. Right, so most of the course was good. Not zippy, but doing what I planned to do. Then came the end, with three controls in (finally) flatter terrain. I guess I just shut off my brain, thinking these last few would be no-brainers, which is an utterly absurd thing to do. On the way to 14 I just sort of ran, with no plan, abandoning my good work so far, and ended up in a vague area with no clue where I was. I took a ~350m leg and turned into a 12.5 minute adventure. The worst part is that I found myself at a feature about 100m right of the control and should have easily hit the control from there, but that's just when it got started. I think what happened was that I eyed a hill in the distance that I thought was the one by my control, but it was actually a couple hundred meters away... on the egde of the map. Not good. Very frustrating. You can bet I'll be concentrating at the end of tomorrow's course. My legs are fried. I guess running around in the foothills does not make me a pro at hills. Tomorrow will be rough! But at least I'll have plenty of time to think... Pavlina in ~69, didn't see the rest. | ||
| C • Thanks for the report - was wo... 5 | ||
| Orienteering race 24:50 [3] *** 2.3 km (10:48 / km) | |
| ahr:179 max:188 12c shoes: Integrators (orange) | ||
| "Ran" the sprint on close to a full stomach :-) It was a nice course, I wish I'd had the energy to run it hard. I wasn't exactly jogging, I was sort of alternating walking with bouts of level 3 running, which I guess averages out to jogging. Hesitated or bobbled 3 or 4 controls. I think I was nervous about running wildly after this morning's escapade. | ||
| Strength/Core (stretching) 10:00 [1] | |
Sprint - Splits | ||
red - Splits | ||
Friday Feb 16 | ||
| Note | |
| weight:142.5lbs | ||
| GNC Goals
I want to focus on minimizing mistakes (hmmm, when would I *not* want to do that?). Looking back at races from last year it looks like the ones that I felt really good about had about 5% error time. Mediocre runs had about 10% and the rest... well, let's just say the range is really big. Last year's GNC I saw about 10-15% for the two days (hard to say, my lost time reporting is pretty different from the AP split analysis). So, for the two A days I'm going to shoot for 5% error time or less. This is a difficult standard, but there's no reason that I can't do it, especially in that terrain. I'll be disappointed if either of the days ends up at more than 8%. How to do it? Obviously, I need to concentrate well the whole time, but I also need to be disciplined in picking out attackpoints on each leg, having an actual plan to nail the control. Which I think helps me keep my focus on the current leg, instead of just running and hoping to relocate on the way. And I need to make sure I'm leaving the control in the right direction. I'm usually very good about that, but I can't let things slip just because I'm focusing on something else. Gee, it sounds so easy. | ||
| C • ...easy... 4 | ||
Thursday Feb 15 | ||
| Note | |
| weight:142.5lbs | ||
| I had a nightmare about missing my flight on Friday and not being able to find my O equipment. So now my bag is packed. | ||
| C • good going 2 | ||
| Running (snow/trail) 36:30 [2] 3.3 mi (11:03 / mi) +150m 6:01 / km | |
| ahr:162 max:177 shoes: Asics Trail | ||
| Eugh, still feeling very sluggish. Afternoon run in the foothills. Despite 1.5 days of snow removal most of the trails were still covered in white stuff. Not that cold (above freezing) but I had that nasty cold-in-the-throat thing going, probably because of the wind.
Otherwise a good day, not just because I got that exam out of the way (I am so giddy!), but also because they changed my schedule *again*, but this time for the better! No nightmares tonight! | ||
Wednesday Feb 14 | ||
| DDR (snow dance) 10:00 [2] | |
| Warmin' up, it was pretty cold this morning. Still snowing. I predict mass chaos in ABQ this morning. Still feel pretty beat up. Guess it's just the side effects from that flu shot, so I don't think going for a little run later would be too bad. | ||
| C • snow! 21 | ||
| Running warm up/down (road/snow) 28:00 [2] 2.9 mi (9:39 / mi) | |
| ahr:165 max:175 slept:8.0 weight:144lbs shoes: Asics Trail | ||
| ABQ's snow removal system came out in the afternoon, so I figured I could run outside. Sooo close to going to treadmill. I wasn't feeling especially perky so I wore lots of clothes for temps around freezing - warm stretchy pants, long sleeves, and windbreaker. And gloves. I was roasting, but I think that's the only way I could have worked up the energy to go outside. Ran on "the path", which was just wet in parts but still covered in snow (only a couple of inches) in other parts.
About 10 min warmup, 2 min rest between "tempo" bouts, then I shuffled in, dejected, stopping to walk the last bit because I really just didn't have any energy. | ||
| Running tempo (road/snow) 15:00 [3] 1.9 mi (7:53 / mi) | |
| ahr:184 max:189 shoes: Asics Trail | ||
| Since I was feeling sluggish I decided to do 2x10 min tempo with 2min rest. I managed the first 10 min okay, about 7:40ish pace. Felt like pretty good pace, though maybe a little tougher because of the snow. Set out for the second batch and it just wasn't happening for me. I couldn't break 8min/mi pace, no matter how hard I pushed, and it felt way harder than tempo. So, I called it quits after a 5 minute struggle. I'm not sure whether it's worthwhile to try to do this when I'm not feeling springy. | ||
| C • snow running 3 | ||
Tuesday Feb 13 | ||
| DDR 25:00 [2] | |
| weight:144lbs | ||
| A short morning session on endless mode in standard. I was feeling (and still am) very weak, but the main purpose of playing was to warm up - I have decided that the heat is not coming on again while I'm in Albuquerque, and it was a little cold this morning. I don't know why I am so tired, but perhaps I should plan on tempo tomorrow instead of today. | ||
| C • Hope you're not coming down with something... 6 | ||
Monday Feb 12 | ||
| Strength/Core 40:00 [2] | |
| Tried that damn dvd. I had no idea there were so many different ways to torture my midsection. The only part I really had trouble keeping up with was the planking. Here's a secret: I hate planks more than I hate pushups. Actually, my inability to plank is likely the cause for my hatred of pushups. My back collapses way before my pushing muscles tire. So planking (and pushing) is good for me. And I should note that I did enjoy the workout. It's tough without being stupid (unlike a lot of Air Force workouts).
I had my annual flight physical today. I can still see and hear, and I am still breathing, so I passed with flying colors. Only issue was that they made me get a flu shot. Apparently, if you just kind of ignore the immunization clinic, a big red note goes up in your medical records that says, "BAD PERSON". Hey, I tried. | ||
| C • DVD 5 | ||
Sunday Feb 11 | ||
| Running long (road/dirt) 59:00 [2] 6.4 mi (9:13 / mi) | |
| shoes: Kayano XII (pink) | ||
| Before, between, and after intervals. I didn't do intervals earlier in the week, saving up in case I decided to run a local 5k this morning. Didn't do that, so I did plan b: intervals as part of the "long" run, since it wasn't going to be very long.
Upper 40s, getting dark so I ran on base on "the path". Shorts and love sleeves, which turned out to be way too hot. Listened to lots of science and a little SBS Radio en français. Quads quite sore from yesterday, but I've learned to embrace pain in my quest for speed. Pace is estimated, since I completely forget my gadgets. I was probably closer to 10s on the recoveries and I was, judging by the 1/4 mile marks on the ground, closer to 8 pace for the last bit. | ||
| Running intervals (road) 16:00 [4] 2.21 mi (7:14 / mi) | |
| shoes: Kayano XII (pink) | ||
| 4x(4:00 hard + 4:00 easy) started at about ~15 min into the 75.
Pace is an estimate again, but it's a low/conservative estimate, I think. | ||
| Strength/Core (stretching) 14:00 [1] | |
| The usual, except I actually stretched my quads.
One Night With the King (0) | ||
Saturday Feb 10 | ||
| Other Cardio (telemark skiing) 2:00:00 [2] | |
| slept:6.5 weight:144.5lbs | ||
| Spent a very pleasant day skiing at Santa Fe on an outdoor rec trip. I got a group telemark lesson from Mr. "Free your heel, free your mind" himself, while Seabass got some alpine schooling from Mr. "I'm going to put an AF flag on top of the highest peak on every continent". It was a pretty fun day, very productive. I definitely made huge improvements over the course of the day, and now I have these thoughts of sweet tele turns running through my head. I'm not sure I'd ever want to switch back to alpine bindings.
It's hard to imagine that this going downhill all the time stuff could be such tough work, but it's definitely fatiguing in a more thorough way than all those quick, short, alpine turns. If I had kept track, I could have logged this as strength training and written something like "573 lunges". Lucky Number Slevin (1) | ||
| C • Counting to 573 could also be ... 4 | ||
Friday Feb 9 | ||
| Running (trail) 41:00 [3] 3.5 mi (11:43 / mi) +200m 6:11 / km | |
| ahr:161 max:182 slept:7.0 weight:144.5lbs shoes: Asics Trail | ||
| Nice day... again! It was cloudy most of the time but it still got to about 62. Seabass is in town, so we tried out my new WeGo TeamLink for the first time. I towed her around the foothills in the late afternoon, getting the hang of using it.
I think it worked out really well - I moved with about the same effort as I normally would, just slower, while she was able to move quite a bit faster. Really cool to be able to run with someone who's not as fast, though even with the towing it was clear that I could only go so fast and expect her to keep up. Still have to get the hang of slowing down for rocky sections and warning the towee that fancy footwork is required. But we had no incidents or trips so I consider it quite a successful trial. HardCore DVD arrived today. Uh oh. And I almost forgot: Our Italian Husband (0) It's worth forgetting. | ||
| C • Ratings 2 | ||
Thursday Feb 8 | ||
| Running (trails) 41:00 [3] 3.8 mi (10:46 / mi) +150m 5:58 / km | |
| ahr:169 max:185 slept:7.0 weight:145.5lbs shoes: Asics Trail | ||
| Crappy weather in Albuquerque today. Ha! Just kidding, it was wonderful again. Low 60s in the afternoon when I headed out.
Short loopy run in the foothills. Explored some new territory in the southwesternmost section, just a trail up and around a nice big hill. Included 8x20 second pickups towards the end. Legs did not feel as fresh as yesterday. Nose started bleeding at about 37 minutes, but it wasn't too bad. Don't remember the last nosebleed, so it must've been at least a few weeks, which makes that a pretty good streak. Kind of unusual for spontaneous bleeding during a run, though. I think my (mostly) white shirt is still (mostly) white. | ||
| C • A few weeks is good? 2 | ||
Wednesday Feb 7 | ||
| Running (trail) 55:46 [2] 5.1 mi (10:56 / mi) +300m 5:45 / km | |
| slept:7.0 weight:145lbs shoes: Asics Trail | ||
| Another beautiful day, but this time I managed to make it out while it was still nice out. Upper 50's, so no love sleeves today. Copper, ran around the usual in the foothills. Trails were snow-free and I saw several mountain bikers... tempting.
Felt pretty good, not super zippy, but not tired. Flew the last simulator mission of the course today and it was definitely the most fun of any sim I've done throughout all my training so far. So I guess I wasn't dragging as much as I might be after other sims. The end is near... Daily weight reporting begins again now, because not posting it is obviously not working. | ||
| C • Welcome to the US Team :) 5 | ||
| DDR 15:00 [2] | |
| Strength/Core (stretching) 12:00 [1] | |
| I may have also done some pushups. Lovingly. | ||
| C • not posting 2 | ||
Tuesday Feb 6 | ||
| Running warm up/down (road) 20:22 [2] 2.21 mi (9:13 / mi) | |
| ahr:165 max:178 shoes: Kayano XII (pink) | ||
| 10 min before, 10 min after. | ||
| Running intervals (track) 12:10 [5] 2.0 mi (6:05 / mi) | |
| max:191 shoes: Kayano XII (pink) | ||
| Another gorgeous day in Albuquerque. Unfortunately, I spent basically all of it in a windowless building. It was so awesome. I figured the best way to finish out my day was to head to the track to do reps. In the dark. Alone. I love it! Wuhu!
8x(400 R + 400 E) Reps: 92, 93, 92, 93, 92, 91, 89, 88 I do believe that these are getting easier. Or at least, I'm doing them consistently faster and they don't feel harder. It was nice out, upper 40s. Toasty in shorts and love sleeves. Listened to some Science Fridays, some hyper music, and some non-family-friendly stuff. | ||
| C • love sleeves 6 | ||
| Running warm up/down (track) 28:00 [1] 2.1 mi (13:19 / mi) | |
| shoes: Kayano XII (pink) | ||
| Recoveries, some walking as usual, and a wee bit of stretching before the last two reps. | ||
| Strength/Core (stretching) 14:00 [1] | |
| Also did some pushups, just because I love them so much! | ||
| C • Pushups 6 | ||
Monday Feb 5 | ||
| Running warm up/down (trail) 27:00 [2] 2.4 mi (11:14 / mi) | |
| ahr:164 max:179 shoes: Asics Trail | ||
| Ran about 10:30 min before and 16:30 after. | ||
| Orienteering 33:00 [3] ** | |
| ahr:175 max:186 shoes: Asics Trail | ||
| Set a little course for myself on the map of Elena Gallegos. It was made for ARDF and isn't much more than an OCAD version of a USGS topo. It won't ever get much use after "the incident". I'm not sure of the details, but I believe that The Incident involved the police and arrest or potential arrest of some number of ARDFers for being off-trail. Or something like that. So I (mostly) stuck to trails, and no compass.
The course was about 4k and I wanted something to practice mechanics - holding and folding a map, knowing which way to go out of controls, and looking ahead. I was doing well with everything for about 20 minutes and then my mind started to wander. Close to impossible to screw up the navigation, but the point was to pay attention and build good habits. I think these kinds of courses are worthwhile, but I'll have to start using Google Earth images for something more interesting. Really fantastically gorgeous weather - close to 60F and sunny. I brought my mtn bike to ride after running but the trails were super muddy and, in some places, snowy, so I didn't end up riding. It was fun to run through foot-deep patches of snow in shorts and a t-shirt, though! | ||
| Note | |
| Okay, I've had these in my head for a while, I figured I might as well put them down for public consumption (and peer motivation).
2007 Goals 1. Ranking points on Red --> 76 2. Have two scores > 85 at the Team Trials 3. Finish in the top 3 at the US Champs 4. 5k < 21 min 5. Start a training group in Tucson 6. Tie a knot in a cherry stem with my tongue, at least once. I don't have as much focus when it comes to training objectives to help me develop the skills I'll need to reach these goals. At this point I am fast enough that I could probably achieve the first three goals through navigational improvement alone. But I'm still not Fast (with a capital 'F') so I will most certainly not be neglecting speed. I have set out to improve overall running fitness with the Daniels 16-week plan, which covers the first part of the year and takes me to goal #2. I need to blend that with technical training to really be prepared. As May approaches I will have a much better idea of my schedule for the rest of the year regarding deployments and the like, and will be better able to focus on the remaining goals. Goal #4 is a rollover from last year. I didn't run a single fast 5k in 2006. I know I'm faster. I'll be attacking this one. Losing that extra mass (again) would help. And that's it for now. | ||
| C • alternative goal? 6 | ||
| Strength/Core (Yoga) 30:00 [1] | |
Sunday Feb 4 | ||
| XC Skiing 2:08:00 [2] | |
| ahr:158 max:181 slept:7.5 | ||
| Pre-Super Bowl ski up on top of the Sandias with Stacie. She had wanted to ski yesterday, but after Friday's chilly experience I convinced her to wait until today to ski, when it was supposed to be much warmer. And it was! At least 30 degrees warmer, in fact, and there was hardly any wind to be felt in the trees.
Good time today, though not nearly as adventurous as last time. I rented backcountry skis to try them out. I found these particular skis to be less "grippy" on climbs than my touring ones, but I really dig the metal edges. After the first few corners I found that my confidence on descents skyrocketed and I smoked down most of the stuff that would have face-planted me before. In fact, I only fell twice - once while standing still (don't ask) and the second time going down an open but highly wind-swept field. And that was in the first 30 minutes, so the rest was faceplant-free. We skied south of the road for a bit, up and down then on to the Survey Trail on the north side of the road. Switchback and Survey are really fun, both up and down. Beautiful day today, warm enough that spots in the sun were getting soft and mushy! | ||
Saturday Feb 3 | ||
| Note | |
| (rest day) | ||
| My body is tired. I needed to rest. So I did.
Pieces of April (1) | ||
Friday Feb 2 | ||
| Other Cardio (Telemark skiing) 1:00:00 [2] | |
| slept:7.0 | ||
| Yesterday I decided to finally get my shit together and learn how to telemark. I rented skis at outdoor rec and then started calling resorts about lessons. Turns out that tele instructors are rare in central NM, especially on weekdays. So, I had the brilliant idea that I would just teach myself. Thank goodness for telemarktips.com and their videos!
I headed over to Sandia this morning and...it went great, except for the whole -40 wind chill problem. I've always wondered what -40 wind chill felt like. No, that's a lie, I've really never had any doubt that it was a very unpleasant experience, something akin to the visual image of Rush Limbaugh and Ann Coulter having sex. And it was. Okay, maybe not *that* bad, but it was really unpleasant. Skiing wise, I managed without too much trouble, just trying out the basic drills. Never even fell, amazingly. The great part about this modern tele equipment is that you can do regular alpine parallel turns no problem. So I never felt out of control, and I could just revert to parallel turns if the trail narrowed. I definitely have a lot to learn, and I'm sure I'll be able to make great progress with a real lesson (hopefully in a week with outdoor rec... for free!) On the way up the second time the lift operators were stopping anyone without face protection, warning them about the wind chill and the 20-minute ride. I can't believe they even let people up there, it was brutal. And the ski down was awful. Not only was I painfully cold (though I guess pain can be good in this case) but I got quite naseous, too, and very weak. I've never felt so physically awful while exercising, to the point of crying. Needless to say, once I got to the bottom I quickly went inside to warm up and consider what to do. There were a lot of people inside and word was it was only going to get worse, with the lifts likely closing as winds reached 40mph. So I just left. As I was returning my skis an *hour* later the guys at outdoor rec said I still looked freezing. They made me hot chocolate and insisted that I stay and drink it. It helped. But good dog, that'll teach me not to check the forecasts more closely. | ||
| C • Hot Chocolate 5 | ||
| Strength/Core (stretching) 12:00 [1] | |
| Haven't been doing enough of this stretching stuff.
Rumor Has It (0) | ||
Thursday Feb 1 | ||
| Running (trail) 46:00 [2] 4.2 mi (10:56 / mi) | |
| ahr:160 max:181 slept:6.0 shoes: Asics Trail | ||
| Afternoon run in the foothills. Cold and windy like yesterday. I actually slept okay last night, but I had an early showtime this morning so it didn't last. First time a while that I wasn't awake already when my alarm went off. In any case, I felt totally beat today so I took it easy, stayed mostly on the flat(ter) stuff, listened to some sweet podcasts, imagined future vacations to neat, faraway places. My life kicks ass. Most of the time.
I put my car key safely in my wind vest's internal pocket before I started. It was still there when I finished running, which is a good thing since I don't hide a spare behind any lights or circuitry or doogadgetry like perhaps I should. | ||
| Other Cardio (Raquetball) 45:00 [2] | |
| shoes: Kayano XI - white | ||
| Okay, so there's this guy in my class, the radio operator. He's a guard guy, so he doesn't exercise much. I mean, even less than active duty AF guys. In fact, until today, I thought he led a basically sedentary lifestyle. But it turns out that he and a bunch of other pipeliners get together just about every night for racquetball. So I dug out my racquet from the trunk of my car, where it's been resting for a year or two and joined them. It was fun! | ||