Training Archive: CristinaIn the 30 days ending 2005-11-30:
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| 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 | T | W | ||||||||||||||||||||||||||||||||||
Wednesday Nov 30 | ||
| Running (terrain) 30:00 [3] 2.9 mi (10:21 / mi) +80m 5:55 / km | |
| ahr:169 max:184 slept:7.0 shoes: Integrators (Red) | ||
| Hopped down to Burns Park, with the memory of how useless my legs were last Wednesday after the intervals. So I was pleasantly surprised at how great my legs felt today. Stayed near trails, sometimes on, but weaved around to run in the terrain. Saw plenty of live deer and one skull.
The run was short because of the secret words that the dining hall enchiladas starting grumbing to me abou 27 minutes in to the run. | ||
| Note | |
| Almost forget, I hit 200 hours for the year yesterday. Not exactly impressive, but notable nonetheless. Next year I'll be writing this note much further from winter... | ||
| Strength/Core (yoga) 20:00 [1] | |
| Some mild evening poses. | ||
Tuesday Nov 29 | ||
| Running intervals 21:09 [4] 5 km (4:14 / km) | |
| ahr:180 max:190 slept:8.0 weight:147lbs shoes: Kayano XI - white | ||
| 5x1000 at the track. Nice evening, not too cold for shorts (but cold enough for gloves).
The advantage of running at night on the track is that it is dark, so no one else is there and I can switch directions for each interval. That's hot. The disadvantage is that it's dark, so I can't see my watch well (HRM doesn't have slick flick-lighting), and it's hard to pace. Result: too fast on every single one. I only meant to do 4, but I couldn't resist a fifth, especially since I figured it would certainly be slow enough for target pace given how hard the fourth one was. 4:15, 176/187 4:15, 179/190 4:20, 181/189 4:20, 183/190 4:19, 183/189 Just noticed that avgs and max HR values are lower this week than last, despite the fast pace. Could be better rest, hydration, etc, but would explain why I managed it. Felt pretty good on the last one and afterwards cooling down. I'll do five again next week...if I survive the Trot. | ||
| Running warm up/down 40:00 [2] 3.5 mi (11:25 / mi) +20m 6:59 / km | |
| ahr:164 shoes: Kayano XI - white | ||
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Monday Nov 28 | ||
| Cycling (indoor) 30:00 [2] | |
| Whooeee, gotta love the stationary bikes. HRM went skitzo, but avg was about 140. | ||
| Running (treadmill) 20:00 [2] 2.06 mi (9:42 / mi) | |
| ahr:157 max:166 shoes: Kayano XI - white | ||
| Used 1% grade this time. Probably a better pace approximation that way. I have to say that, after the bike, the treadmill is almost fun. | ||
| Strength/Core 25:00 [2] | |
| ahr:139 max:171 | ||
| Upper and lower body, though only really quad-related leg exercises. I moved quickly between machines, which made it more of a workout than the bike. :-) | ||
Sunday Nov 27 | ||
| Running (trail) 1:00:00 [3] 5.13 mi (11:41 / mi) +250m 6:19 / km | |
| slept:8.0 shoes: Asics Trail | ||
| Awesome run at Nobscot, with mami walking. Restricted to about an hour, so I did "mom intervals", which makes it a fartlek run of sorts. About halfway through I had the brilliant notion of running up Nobscot Mt., and the amazing thing is that I actually managed to do it! Last time I tried that I don't think I even made it halfway up before I had to walk. Granted, there were segments where I was barely making any vertical progress, but still... | ||
Saturday Nov 26 | ||
| Event: NEOC - Mt. Tom | ||
| Running 30:30 [2] 3.15 mi (9:40 / mi) +80m 5:35 / km | |
| ahr:165 max:183 slept:7.0 shoes: Asics Trail | ||
| In Sudbury, from home to the center of town. Felt really good today. Maybe because it's never felt so easy (and fun) to run up Goodman's Hill (both ways).
Unfortunately missed Mt. Tom today. Had to take Spike to the vet this morning. She wasn't very happy about it either. | ||
Friday Nov 25 | ||
| Running 43:45 [2] 4.05 mi (10:48 / mi) +120m 6:09 / km | |
| ahr:170 max:188 slept:9.0 shoes: Asics Trail | ||
| In Altamont, a post/pre-Thanksgiving dinner burn-off. Ran with Melissa and her dad to start with, which is good, because I needed to move slowly - my system was angry at me for going from 70 degree to 20 degree air in 2 days. Headed up towards the escarpment for some fun climb!
Second Thanksgiving dinner tonight with my family...maybe I'll run again. ;-) | ||
Thursday Nov 24 | ||
| Note | |
| Travel day - Little Rock to Albany. That's almost like time travel. | ||
Wednesday Nov 23 | ||
| Running (trail) 40:00 [2] 3.9 mi (10:14 / mi) +20m 6:16 / km | |
| ahr:165 max:180 shoes: Asics Trail | ||
| Easy run at Burns Park in the (very flat) western part. I didn't expect my legs to be fried from yesterday...but they were! So I only ran 40 instead of 60. Slack. Er.
I'd only biked in the western bit, not run, so I hadn't had a good look at the terrain. It's pretty nice - gets me more excited about this map working out. | ||
Tuesday Nov 22 | ||
| Running intervals 17:30 [4] 4 km (4:22 / km) | |
| ahr:182 max:191 slept:6.0 shoes: Kayano XI - white | ||
| 4x1000 on the track, with about 500m (3+ min) light running for recoveries. Intended to do 4:26 or so, but since the first one started a bit fast, I figured I'd at least be consistent. Four was good for today, probably for next week, too. Then I'll started adding one every week or two (or three).
4:22, 181/187 4:23, 181/190 4:23, 183/191 4:22, 183/191 I haven't made any sense of all that heart rate stuff yet. I'm sure I'll look back some day and find it quite fascinating. | ||
| Running warm up/down 37:30 [2] 3.5 mi (10:42 / mi) | |
| ahr:162 shoes: Kayano XI - white | ||
| Down to the track and back, recoveries etc. | ||
| Strength/Core 25:00 [1] | |
| ahr:124 max:168 | ||
| Mostly upper at the gym after the run. | ||
Monday Nov 21 | ||
| Note | |
| slept:7.0 weight:147lbs (rest day) | ||
| Welp, taking a pass today. Felt like doodoo in the afternoon. Not much better after NSBB rehearsal. Better to rest and get all this late music homework done so I can relax (and run a lot) over the weekend than have a crappy workout. | ||
Sunday Nov 20 | ||
| Strength/Core (Yoga) 35:00 [1] | |
| slept:9.0 weight:147lbs | ||
| Yoga felt really good. It was hard, which means I shouldn't have stopped doing it these past few months. :-)
No run today, knee was bugging me when I woke up. Going to get in some hard workouts (1000s and a tempo) before I leave for the northeast, best be healthy and rested. Then hopefully I'll get on some maps in NY and MA. | ||
Saturday Nov 19 | ||
| Running warm up/down 20:00 [2] 2.0 mi (10:00 / mi) | |
| ahr:161 max:173 shoes: Kayano XI - white | ||
| Down to the track, 1/2 loop and same on the way back. | ||
| Running race 23:10 [5] 5 km (4:38 / km) vdot: 41.9 | |
| ahr:189 max:196 slept:8.5 weight:146lbs shoes: Kayano XI - white | ||
| Personal time trial on the track. Big PR for a 5k! Nice to actually be getting faster.
It was supposed to be 60 and sunny, but it was 45, overcast, and windy, with rain threatening. Temp was good, but the wind wasn't so hot. I had forgotten how un-fun this distance is. It sucks. It hurts. Basically the whole time. Am I supposed to feel like that when I orienteer? Because I never do. Left knee a little aggravated again. Felt it after (but not during) the last two runs, forgot to mention it. Taking action. I'll try to stay off of roads this week. Splits: 7:22, 7:29, 7:31, :50 | ||
| C • 4 | ||
| Strength/Core 35:00 [1] | |
| ahr:130 max:165 | ||
| Good workout (upper and lower) after the run. | ||
Friday Nov 18 | ||
| Running 34:30 [2] 3.63 mi (9:29 / mi) +30m 5:45 / km | |
| shoes: Kayano XI - white | ||
| Chilly evening run on base. Down to the flightline and around to the east. Went as far as walking in to the gym, and then decided I didn't' have the energy for an effective workout. Planning on a 5k time trial tomorrow, so best to save it... | ||
Thursday Nov 17 | ||
| Cycling (indoor) 30:00 [2] | |
| I was planning on going for a ride today after my checkride. Unfortunately, my 4am show-7am takeoff-noon landing turned into 4am show-930 takeoff-5:30pm landing...so I went to the gym.
Stationary bikes are worse than treadmills, because on top of being really boring, they're also uncomfortable. So I couldn't take it after 30 minutes and moved to the treadmill, despite no plan of running today. | ||
| Running 20:00 [2] 2.23 mi (8:57 / mi) | |
| shoes: Kayano X | ||
| Treadmill fun! Wheee! Felt good, only because I had fun changing the speed ever 7-10 seconds. Total treadmill ADD. | ||
Wednesday Nov 16 | ||
| Running (terrain) 38:00 [2] 3.45 mi (11:01 / mi) | |
| shoes: Integrators (Red) | ||
| Ran around Burns Park for a bit, almost entirely off trail. First grabbed some compass bearings and paces for Jim's potential base map, then took off in the new shoes. Felt good. | ||
Tuesday Nov 15 | ||
| Running warm up/down 26:00 [2] 2.69 mi (9:39 / mi) | |
| slept:8.0 weight:147lbs shoes: Kayano XI - white | ||
| All kinds of severe weather activity today, so I resigned myself to going to the gym and running on the treadmill. It wasn't as horrible and boring as I remember it to be. I hadn't planned on anything structured today, so I just figured I'd play with the speed to keep myself from throwing my body under the belt rather than face another minute of ennui. | ||
| Running intervals 14:00 [3] 2.0 mi (7:00 / mi) | |
| shoes: Kayano XI - white | ||
| Played around at just under 7 pace. 2 min, a little easy running (9:40 pace), then I went to do it again, only it felt so easy to run at 7 that I kept it up for 10 minutes, increasing to 6:30 for a bit, just for fun. Threw in another 2 min later.
Definitely a noticable change in effort from 7 to 6:30 pace. And this was flat, calm treadmill. | ||
| Strength/Core 30:00 [1] | |
| Upper and lower after running. Two sets each, stretching in between. I need to focus more on stretching, I can tell I'm getting less flexible as the weeks go by. | ||
Sunday Nov 13 | ||
| Orienteering race 2:38:55 [3] *** 14.2 km (11:11 / km) +410m 9:47 / km | |
| spiked:12/21c shoes: Nike Reds | ||
| US Long Champs. Pretty good orienteering, but totally exhausted already at the start. I'm surprised I was able to keep moving the whole time. Tried holding the map out in front more (so that eyes didn't have to move a lot b/t map and terrain) while running and found that it offered a whole new level of clarity. Not sure it's woods safe, though.
A little slopier than yesterday (though only two real, noticeable mistakes), plus a few stupid route choices (where I lost more time). I guess, being tired, I moved more slowly which allowed for keeping up with the map, but my brain was tired, too. It helped that the navigating was on the easier side. Overall, I'm pleased with the weekend. I ran hard without any of those disastrous 10-15 min booms. Or even 5 min. It was a good demonstration that I'm capable of a decent pace just by running a clean course. Now I just have to do it faster. :-) | ||
Red Long - Splits | ||
Saturday Nov 12 | ||
| Orienteering race 1:22:46 [4] *** 7.9 km (10:29 / km) +175m 9:26 / km | |
| spiked:6/14c shoes: Nike Reds | ||
| Another orienteering "speed" PR, as far as non-sprint events go. I think that's a fair category. ;-) I ran hard and I orienteered well. Started slowly, but carefully, which gave me confidence for the rest of the course. Two real mistakes, costing a few minutes, #4 and #10. I knew that the terrain would allow me to run hard, so I wanted to be careful, and it worked (except for those two). Worked backward from all controls to get a good route. | ||
Red 1 - Splits | ||
Friday Nov 11 | ||
| Event: US Long Course Champs | ||
| Orienteering race 19:45 [4] *** 2.6 km (7:36 / km) +80m 6:35 / km | |
| spiked:12/13c slept:5.0 shoes: Nike Reds | ||
| Sprint at Fair Hill. I ran a lot harder than was probably smart, given the schedule for the rest of the weekend, but it felt great to run really hard and (mostly) nail the controls. Just one mistake, but it was big (75 seconds). A new orienteering "speed" PR for me! It's good to know that I'm capable of orienteering that fast. | ||
Chapel Sprint - Splits | ||
Thursday Nov 10 | ||
| Running 25:00 [2] 2.5 mi (10:00 / mi) +20m 6:04 / km | |
| weight:148lbs shoes: Kayano XI - white | ||
| Quick run at night after another long flying day. Felt great, especially at first. Good rest, I guess. A hint of annoyance in front of the left knee again. Argh. | ||
| Strength/Core 15:00 [1] | |
| Quick upper body touch-up (it's been a while...) at the gym after the run. Making progress. | ||
Wednesday Nov 9 | ||
| Note | |
| (rest day) | ||
| Based on how I felt yesterday, and all the orienteering this weekend, today is officially a resting day. Too bad it was otherwise quite unproductive. :-( | ||
Tuesday Nov 8 | ||
| Running (trail) 46:41 [2] 4.05 mi (11:32 / mi) +180m 6:18 / km | |
| slept:9.0 weight:149lbs shoes: Asics Trail | ||
| Wow, really really tired today. Totally exhausted after 3 steps. Time to take it easy this week. Yesterday was a very long day of flying stuff after not enough rest, or possibly food and water. It was nice to be out in the woods, even though it was sticky out! | ||
Sunday Nov 6 | ||
| Orienteering race 1:53:00 [4] *** 7.6 km (14:52 / km) +240m 12:50 / km | |
| ahr:169 max:188 spiked:8/17c slept:9.0 shoes: Nike Reds | ||
| Better than yesterday. Not stellar, but sort of mediocre, in a sloppy way. I do recall having some negative thoughts while running the course, mostly along the lines of "I'm tired of Texas". Very scraggly stuff that I seem to have a real problem with. I'm not only moving slowly, but not really paying attention to the map, because I'm paying so much attention to the spiky stuff that's catching my clothes every other step.
Interesting HR trend. Wonder if it's less work, or because my body was more worn than I realized. | ||
Day 2 Red - Splits | ||
Saturday Nov 5 | ||
| Event: Texoma | ||
| Orienteering race 2:00:20 [4] *** 7.33 km (16:25 / km) +150m 14:54 / km | |
| ahr:175 max:193 spiked:9/19c slept:8.0 shoes: Nike Reds | ||
| At first pretty bummed - not nearly as clean overall as last week, and two large errors. The terrain wasn't nearly as fast as I thought it would be, and perhaps not as fast as the course setter expected. Fastest time was only 75, and there were plenty of people slower than I who wouldn't normally take so long, so maybe it wasn't as bad a day as I thought. ;-) (PMA!)
Knee felt a-okay, thank goodness. Still treating! Hopefully tomorrow will go better. Both big mistakes today involved me thinking, "this doesn't look quite right" while running uphill, and not stopping to see that it was really quite wrong. The 1:7500 scale messed with me, I failed to realize how easy it was to be off a seemingly large distance on the map! Now I know... | ||
Red - Splits | ||
Friday Nov 4 | ||
| Running 22:50 [2] 2.3 mi (9:55 / mi) +20m 6:00 / km | |
| ahr:163 max:185 slept:7.0 weight:148lbs shoes: Kayano XI - white | ||
| Command run, in psuedo-formation. Knee bugging me. :-( | ||
Thursday Nov 3 | ||
| Running 21:00 [2] 2.2 mi (9:32 / mi) +18m 5:47 / km | |
| ahr:161 max:178 rhr:52 slept:6.0 weight:147lbs shoes: Kayano XI - white | ||
| Easy evening run on the pleasantly deserted roads between here and the flightline. Did 6x20sec pickups on the way back, generally on the grass beside the road. I was going to skip the run because I was exhausted and had a slight pang by the left knee at the beginning of yesterday's run. The pang was there again (though not during and immediately after the pickups...), but I'm still glad I at least got out the door. Taking appropriate action on the knee... | ||
Wednesday Nov 2 | ||
| Running warm up/down 40:00 [2] 3.5 mi (11:25 / mi) | |
| shoes: Kayano XI - white | ||
| Warm up/down and recoveries for reps. Jogged a lap and stretched a little between each rep. After the last one I paced a guy struggling on his last lap of his 1.5 mile. He had a pretty good run, despite starting like a bat of hell... | ||
| Running intervals (repititions) 9:49 [4] 1.5 mi (6:32 / mi) | |
| ahr:167 max:197 shoes: Kayano XI - white | ||
| 6x400 reps at the track. Felt beat before hand, but the reps themselves went well. Didn't have the energy for much more, though. Going to go eat a lot of food, I think. Shooting for 102:
99, 98, 99, 98, 99, 96 | ||
| Strength/Core 20:00 [2] | |
| ahr:141 max:176 | ||
| Upper body with plenty o' leg stretching between sets, right after the run. I'm slowly regaining my pullup strength (for what it was). Love seeing progress! | ||
Tuesday Nov 1 | ||
| Running 45:00 [2] 4.45 mi (10:06 / mi) +30m 6:09 / km | |
| ahr:157 max:175 slept:4.5 weight:147lbs shoes: Kayano XI - white | ||
| Easy run over in the housing neighborhood. Got totally lost. Seriously. Thought I was almost out and then got to an intersection I'd come from, only on a different side...and I hadn't taken any turns. Ended up following the sounds of the 130's on the ramp to get out.
Felt good for the first 20 minutes, then I had a kind of system shut down. I've been hungry today, and had a late sim with little sleep. I'll go to bed early tonight and see if tomorrow feels better. | ||