Training Archive: CristinaIn the 30 days ending 2006-09-30:
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| 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 | H | F | S | ||||||||||||||||||||||||||||||||||||||||
Saturday Sep 30 | ||
| Note | |
| slept:7.0 weight:141.5lbs | ||
| Hot diggidy. I thought I was going to be a little high this morning (based on how I felt), but instead it seems that the week's efforts have decided to wait until Saturday to show themselves.
Off to Bastrop for some setting/vetting. | ||
| C • Nice. 23 | ||
| Orienteering 2:15:00 [2] *** | |
| shoes: Integrators (Red) | ||
| Putting out bags and checking others at Bastrop. About half the time walking, the other half running, and all the time involved paying very careful attention to the map, so a useful session, to be sure. Pretty warm out, about 90F and stickier than it should be (dp about 70?). I was excited to be in the pine woods because it makes you feel like you're not in Texas. But all you have to do is trip over a prickly pear and fall into some wait-a-minute vines to remind you that you're not actually up north. That place is thicker than it seems like it should be.
20 days! If all goes as planned, this should be my last Sat in Texas. snif. | ||
| C • Lucky you! 3 | ||
Friday Sep 29 | ||
| Cycling (road) 33:30 [2] 8.5 mi (3:56 / mi) | |
| slept:6.5 weight:142.5lbs | ||
| Tour de Randolph attempt, west side blocked. Wasn't really into it today, so I just did one east loop. I think I was just royally annoyed that my attempt to listen to a book and/or podcast failed - my shuffle would only play music tracks! 88 out, didn't seem hot, though. I think I'm tired from yesterday's long day.
21 days. Less than one week to the NAOCs, 2.5 pounds to go...? Yikes. I'll keep at it, if nothing else just to keep making progress towards the interception of the G. And inquiring minds (okay, maybe just one mind) are wondering about last weekend's effect on the spiciness of pepperinas... | ||
Thursday Sep 28 | ||
| Running warm up/down (road) 30:00 [2] 2.85 mi (10:30 / mi) | |
| ahr:160 slept:6.0 weight:142.5lbs shoes: Kayano XI - grey | ||
| Warm up (10 min), recoveries, and cool down.
Avg HR for the first 1 mile (10 min) was 147! Not sure if that's a good sign or a bad one. I was accidentally charged $22.22 for donuts today (I didn't eat any of them). Texas is speaking to me. | ||
| Running tempo (road) 25:00 [4] 3.36 mi (7:25 / mi) | |
| ahr:180 max:190 shoes: Kayano XI - grey | ||
| Nightime cruise intervals on the east flightline. 73F, dry, can't complain. Extra dark out. First time I've felt actually spooked out running on base (and I run in the dark a lot).
5x(5 min tempo + 1 min easy) Pace AHR/MHR 7:32 173/181 7:27 178/183 7:27 180/187 7:27 183/188 7:22 185/190 Shooting for 7:30 pace. First one felt pretty darn comfortable (which is probably right). Next three felt appropriately difficult. Last one felt pretty hard. Low HRs all around for this pace, I think, which might just mean I'm tired...? Whatever it is, this felt downright awesome. | ||
| C • tempo pace right on! 3 | ||
| Strength/Core (stretching) 10:00 [1] | |
| Good stretch after the run. Contemplated how bizarre the donut charge really is, given that they weren't even originally supposed to be $22. Weird.
Totally almost forgot about the bizarre happening today - my only trip to the golf course my entire time at Randolph and I bump into Clai. He might join us on Sat at Bastrop for some course setting. | ||
Wednesday Sep 27 | ||
| Running warm up/down (road) 30:00 [1] 2.5 mi (11:59 / mi) | |
| ahr:160 slept:7.5 weight:142.5lbs shoes: Kayano XI - grey | ||
| Warm up and cool down for the mile. Included some walking and stretchiness. | ||
| Running race (road) 6:25 [5] 1.0 mi (6:24 / mi) vdot: 44.9 | |
| ahr:185 max:195 shoes: Kayano XI - grey | ||
| Chizz. Mile PB by 23 seconds, not too shabby.
Cool morning, low 60s, but somewhat humid (upper 50s dp). Went to the east flightline to run between the 4 3/4 and 3 3/4 mile marks, with GPS backup. I wish I'd taken splits, because it didn't hurt until the end and I finished with way too much left... so I'd like to see better what was going on. Clearly ran the last 1/4 mile under 90. There's probably a way to accurately get that info from the GPS record, I'll have to take a look. | ||
| C • Not bad at all... Although y... 4 | ||
| Cycling (road) 1:15:00 [2] 18.8 mi (3:59 / mi) | |
| ahr:143 max:162 | ||
| Tour de Randolph x 1.5 (east side twice). Stiff SE wind, mid 80s (which is warmer than 23 C).
Felt great, no surprise there. | ||
Tuesday Sep 26 | ||
| Running (road) 40:00 [2] 4.23 mi (9:28 / mi) | |
| slept:7.0 weight:143lbs shoes: Kayano XI - grey | ||
| Late evening easy run to the golf course. Felt pretty awesome. That's becoming a common theme these days. Who'd a thunk that cutting junk from my diet and eating lots of fruit, veggies, yogurt, nuts, fish, and whole grain goodness would make me feel awesome? Amazing. I should do this all the time!
Wx not too shabby - 73/54. No wind, but lots of bats. 24 of them, maybe. | ||
Monday Sep 25 | ||
| Note | |
| slept:8.0 | ||
| Travel day back to TX (25!). I'm still exhausted, and my legs are satisfyingly sore. I'm down with that.
Quick personal commentary: I've noticed that my best results over the past year (both objectively and subjectively) have been in "middle" ish courses. Some sprints have gone fairly well, too, but not really any classic or long courses. I'm not sure that this is a real issue, like that I'm not fit enough to orienteer for 8k as well as for 5k, and thus not able to concentrate well at the end. I think its a mental one about my approach to the course, because the issues are often throughout the whole thing. I find that I concentrate much better and run faster when I know there's not much left in the course. So, for a middle length course, I can turn that on almost right away. It's sort of a sense of optimism that allows me to go into a homestretch kind of mode. But I get bummed out on longer courses when I open up the map and realize that I still have several km to go when I feel like I've already been out there for an appropriately long amount of time (like an hour on red). I'm not sure what the solution is to this, maybe keep running longer courses to make the regular red ones seem short... or, you know, just get better so it actually only takes an hour to run a red... Oh, and I forgot to add overall commentary about the weekend, but it's getting late. Basically, I thought it was a neat event (though I didn't much like the flora in the fields) and I definitely felt like I am getting faster and better. I actually particularly liked the seeded starts. I had no start time anxieties this weekend(!), though I think part of that is a much-increased confidence in my ability to get through a course, and especially being able to do so without being distracted by others. Looking forwad to the North Americans! | ||
| C • Another possibility 4 | ||
Sunday Sep 24 | ||
| Orienteering race 1:42:22 [3] *** 7.8 km (13:07 / km) +180m 11:46 / km | |
| ahr:176 max:190 spiked:6/17c slept:10.0 shoes: Integrators (Red) | ||
| CNYO Classic. Not as good today. Quite mediocre, in fact. I "slept" 10 hours, but I'm not sure how much I really got, because I felt like I needed a lot more. Probably not as well hydrated as I should have been either.
Several ~2 min sized mistakes today, just overall not very smooth. I wasn't really reading the map as I went as well as I was yesterday. It was more chunky, which caused problems. And, of course, there's the fact that this glasses thing is getting ridiculous - I need contacts (or some other non-foggy/rain resistant solution) if I want to be able to orienteer seriously in all weather conditions. I'll get back to that, as it's a minor issue compared to my overall performance. I started off okay, cautiously considering that the terrain was certainly more complex than the previous day. Got to the first control okay, felt a little more comfortable, but really sloppy to the next. There was a minor issue of a fence being longer than mapped (which happned again) which confused me. I didn't think it was that bad, as Peggy (started 3 min before) was going in to 2 as I was leaving, but then Angelica (started 3 min after) was with us on the way to 3, so obviously I lost at least 2 minutes in those first two. I was a little more with it for rest of the front side of the map, and then had a series of slips. First was not paying attention out of 8 and thinking I was aiming off to the right when really I was quite left of where I wanted. Then, on the way to 10, I blew by the trail I wanted and hit the next one - 300m later! - before realizing what had happened. At this point I was in no hurry - I just wanted to get through the course with no more mistakes. I basically did that, I was just moving terribly slowly and deliberately and felt like I couldn't concentrate. Stopped to tie my laces (which had been flapping for an hour because I forgot to tape them), stopped to take off my glasses and swear (because I could see nothing with the darkness and the rain), and stopped to help some old lady who was exactly where she thought she was but still seemed to think that she didn't know where she was. That all took a little bit of time, too. I never really felt "on" today with the map, though I suppose I was at least successful in preventing any seriously huge mistakes. That's not really as comforting anymore, but I guess it is improvement. My bad days are getting better, I think. Winner (Sam?) in ~72, a decent spread after that back to me, a little farther back that I would have liked. This seemed like a neat course, I wish I'd been able to really attack it better. | ||
| C • glasses 16 | ||
Classic - Red - Splits | ||
Saturday Sep 23 | ||
| Event: CNYO A meet | ||
| Orienteering race 21:01 [4] *** 2.48 km (8:28 / km) +78m 7:19 / km | |
| ahr:186 max:200 spiked:11/14c slept:6.0 shoes: Jalas | ||
| CNYO Sprint in the morning. Pretty happy with this, though far from perfect. I had intended to run hard but not all out, because it always seems like it's that last little bit of sprinting at 100% that kills your spunk for the next 24 hours. I think, though, that I ran at something closer to 98% rather than 95%. I'm rather surprised that I made as few mistakes as I did given that I didn't have a chance to do any of my normal preparation. No warmup whatsoever, barely looked at the layout of the start and finish, and hadn't even read over my control descriptions before I heard them yelling my name for the start. Seems like a recipe for screwups, but instead I think I was concentrating harder because I felt like I had to devote 100% attention right away. (Shouldn't I always feel that way? Hmm..)
I took off quickly for the first (mostly trivial) control, but it didn't feel too fast. In fact, even tough I felt like I was reigning in my speed, I had the fastest split in F21. I think I was just pumped up at the start because of the surprise, and went out at a faster-than-maintainable speed. Had to slow down at times anyway simply because of the junk in the fields, which wasn't very beaten by the time I got to it. The rest of the course went mostly fine, though I got a little confused on my way to number 5, thinking I'd gone further than I had along the field before heading up the hill. And I didn't push up the hill (there's 2%). A fairly significant bobble on number 12, too, probably 30 seconds, for a total of at least a minute lost. Hardly insignificant. But I think it's okay to be happy with a result even if I could have been a good bit quicker. Results, as far as I remember: Sam at just under 18 (I think) with another ~4 quality people squished in between just under 20 and me. So that's a good result, I think. | ||
| Orienteering race 1:04:33 [3] *** 5.4 km (11:57 / km) +185m 10:12 / km | |
| ahr:184 max:198 spiked:10/19c shoes: Integrators (Red) | ||
| CNYO Middle. Pretty good. I actually tried to warm up for this one, but after a little trotting around I figured I was just tiring myself out. Felt pretty good physically running the course (except uphill) so it worked out okay.
I was temporarily thrown off by the scale on the way to the first control, expecting the control way early and thus moving quite slowly. Better than than the opposite. Basically, with a couple of exceptions, I orienteered well, mostly just "losing" time in places where I slowed down to figure things out. As that seems to be the smart thing to do, it's only "lost" if I don't consider the potential savings. Biggest goof was on the way to 15 (which was also a bad route choice). I came across the hill (rather than around, which surely would have been faster for me) and ended up at a bend in the stream that confused me. Probably about 1.5-2 minutes there. Moved slowly and carefully on 6, 8, and 11-13, avoiding any serious issues. Another verifiable mistake on 9 - I think I ran down a streambed (?) instead of a trail and ended up at 16. Not too far from where I needed to go, but had the control not been there it would have taken me quite a bit longer to figure it out! Winner (Hillary?) in ~50 (?), same crowd ahead of me. | ||
| Strength/Core (stretching) 15:00 [1] | |
| Five minutes or so between courses, then a more thorough 10 minutes in the evening. | ||
Sprint - Strong Lungs - Splits | ||
Red - Splits | ||
Friday Sep 22 | ||
| Note | |
| slept:7.0 weight:142lbs (rest day) | ||
| Gettin' there. I'll make sure not to eat too many cider donuts in NY. (28)
Been a little while since I've done nothing, we'll see how that feels. Travel day. | ||
Thursday Sep 21 | ||
| Running (road) 30:10 [2] 3.14 mi (9:36 / mi) | |
| ahr:171 max:189 slept:8.0 weight:142.5lbs shoes: Kayano XI - grey | ||
| Followed the rest recipe but still felt pretty dead this morning. Easy on a decent morning (low 60s, fairly dry) to the water tower, with 6x20s pickups at the end. | ||
| Strength/Core (stretching) 10:00 [1] | |
| Evening popping. 29 days. | ||
Wednesday Sep 20 | ||
| Cycling (road) 30:00 [1] 7.0 mi (4:17 / mi) | |
| slept:7.0 weight:143lbs | ||
| Easy spin on the east side. Wx same as yesterday. This was a really weird feeling ride, as I had zero energy and felt faint as I started riding. Felt almost normal with a good tailwind heading up the flightline, but still relatively crawling. I think I need a good night's sleep, lots of water (rather than DDP), and some pizza. (The magic rest formula.)
If only it were 20 Oct instead. I'm sure I'll feel much more energized in 30 days when I am in a place with more mountains and less people-who-are-mean-and-or-poorly-informed. Seabass has a 4 day weekend and I think I have convinced her to attend the CNYO meet! Good O times this weekend. | ||
| C • Faint is good! 5 | ||
Tuesday Sep 19 | ||
| Running warm up/down (road) 27:15 [2] 3.93 km (6:56 / km) | |
| ahr:163 slept:7.0 weight:142.5lbs | ||
| Warm up, recoveries, cool down for the intervals. | ||
| Running intervals (road) 17:45 [4] 4 km (4:26 / km) | |
| ahr:187 max:196 shoes: Kayano XI - grey | ||
| Really nice morning, low 60s and fairly dry. But as soon as I started running I "knew" that I wouldn't be able to do the planned workout. Trudged over to the east flightline and decided to just do one 1000, see how bad it really was, just to get in a run. I did it on the slow side of I pace, but it felt really easy, so I figured I could do more. The second one hurt, but I figured it was supposed to hurt, and as long as I could keep a decent pace I might as well keep going. Finished up the 4 of them, last one felt great.
4x1000, with 3:30 recoveries, with avg and max HRs: 4:29 183/190 4:28 189/195 4:29 190/196 4:19 187/196 (31 days. Was so busy yesterday that I forgot!) | ||
| Cycling (road) 1:00:00 [2] 15.15 mi (3:58 / mi) | |
| Texas weather is slowly unsucking itself. Nice evening, low 80s, dry, breezy, and a nice spin around base. Tried to do a Tour, but was blocked off on the west side once again. Did the east side twice instead. Felt very fine. | ||
| C • weather 2 | ||
| Strength/Core (stretching) 10:00 [1] | |
Monday Sep 18 | ||
| Note | |
| slept:6.0 weight:141.5lbs | ||
| Hunh, maybe a real trend. | ||
| C • "maybe"?! 6 | ||
| Running (road) 46:00 [2] 5.0 mi (9:12 / mi) | |
| shoes: Kayano XI - white | ||
| Nice evening run to the past the water tower, with 6x20s pickups towards the end. It was a very nice night to be out, but not necessarily running. Not too bad, about 80F, dp in the low 60s, so much more pleasant than recent history. It was extra cool by the golf course - I think they'd done some recent watering. Mmmm, grey water.
Felt pretty good, but I'm not sure I'll have a ton of spunk for tomorrow's workout. | ||
| Strength/Core (stretching) 10:00 [1] | |
| Stretching while contemplating my mother's unrelenting demands for a sequel to the first slideshow. It was too much of a success, and now I have a Wed deadline for the next one (that I never said I would do!), not to mention about 4 weeks worth of music homework due yesterday. Doesn't leave much time for pigging out, that's for sure. | ||
Sunday Sep 17 | ||
| Cycling (road) 48:20 [3] 12.2 mi (3:58 / mi) | |
| slept:8.0 weight:142lbs | ||
| Tour de Randolph, at a good "moderately hard" kind of pace. Hefty wind from the SW. About 88F, but not nearly as humid as yesterday.
When I actually think about going a little harder I can definitely feel it in my legs (quads, mostly), but my breathing rate barely budges (HR goes up a little, but not nearly as high as I'd expect on a bike). Guess my cycling legs still have a lot of catching up to do. I'm definitely planning on bike commuting as often as possible once I get to Tucson, but I might be able to pull it off in Albuquerque, too. So, to put a positive spin on my countdown (now at 33 days), I can say that I'm counting down to when I can start doing more self-powered transport. General feeling is not great today, but my legs are fine. Run easy tomorrow, intervals on Tuesday, then gentle til the CNYO meet. Anyone going to Cortland through or from ALB or PHI? Syracuse is too expensive to fly to and if I'm going to pay a lot, might as well use Southwest. | ||
Saturday Sep 16 | ||
| Running long (trail) 2:15:00 [2] 12.0 mi (11:14 / mi) | |
| ahr:182 max:191 slept:8.0 weight:142lbs shoes: Asics Trail | ||
| Yuck. Two loops at McAllister. It was even stickier than forecasted - low 80s, dewpoint 75, and I almost didn't want to go at all. But tomorrow's supposed to be just as bad, so I figured I had to. After just a few minutes I didn't even think I'd be able to do one loop (6 miles), but as I finished up it got a little better - legs were a little bit spunkier. I think there's something mental about knowing I want to run a long time and holding a water bottle. Every time I do it my legs feel really sluggish and my mind seems to say, "your legs are already tired" the whole way, even if it's just an hour. But if I go out and run intervals or something and it takes a total of an hour, I feel great. I should either ditch the bottle for long runs, or carry it on short runs to fool my mind. ;-)
In any case, finished one loop and logic dictated calling it a day right there, since I had easily finished my water and my clothes were drenched with sweat. But I wanted to be un-wussy, so I took a 1 minute break to fill up my bottle and headed out again. I actually felt pretty decent until about 95 minutes, and then I just died and finished the run at slightly faster than walking pace. Logic, again, would have suggested walking to the car, since I was probably only a few hundred meters away at that point. But I'm glad I finished, even though it sucked. The main culprit was probably hydration. Oh, and the fact that Texas still sucks. 34 days. First lap took 1:04 (178 avg HR), second lap 1:12 (186 avg HR). Garmin HR strap chafes much worse than the nice polar one. Treated myself to a strawberry flavored sonic fresh fruit slush after the run. | ||
| C • 142!!! 15 | ||
| Strength/Core (stretching) 12:00 [1] | |
| Good evening stretch. | ||
Friday Sep 15 | ||
| Note | |
| weight:143.5lbs | ||
| Ooh, ooh! Hopefully it's not a fluke. | ||
| Cycling (road) 30:00 [2] 7.1 mi (4:14 / mi) | |
| ahr:142 max:168 slept:7.0 | ||
| It was windy, humid, and getting dark, so I just went for a short ride - golf course around east flightline, with a lap around the dorms to make it 30 minutes.
I was planning on a nice long run tomorrow morning but it is supposed to be exceedingly gross this weekend. Forecast for 7am: 77°F, dewpoint 75°F. Yuck! I guess I will still go to McA and just take is slow and see how long I can go. It will be character building, I'm sure. Just like 35 more days in TX will be. | ||
Thursday Sep 14 | ||
| Running (grass) 32:00 [2] * | |
| ahr:164 max:179 slept:7.0 weight:144lbs shoes: Kayano XI - white | ||
| Morning run on the cleared lots with a map from this year's GNC. Changed directions as I would have on the course, which I think helped me focus on the map and concentrate on taking more productive glances. Legs a little worn from the zippiness last night, which was a little surprising - I didn't feel like I was going hard at all at the time. | ||
| Strength/Core (stretching) 5:00 [1] | |
| Quick stretch after the run. Had to hurry to work. 36 days left here. (And even less working here, bummer!) | ||
Wednesday Sep 13 | ||
| Cycling (road) 50:00 [2] 12.2 mi (4:06 / mi) | |
| slept:7.0 | ||
| Tour de Randolph. Not too hot out, though apparently it was 91 or so. Not terribly windy, but maybe I just didn't notice because it wasn't from the north or south.
37 days to go. And much less than that until the NAOCs. Official weight readings will return tomorrow (forgot this morning, though I'm sure it wouldn't have been pretty). I'm going to have to be very diligent over the next 3 weeks if I want to make 140. Stocked the fridge with carrots this afternoon. ;-) | ||
| C • just do it 3 | ||
| Running (road) 28:45 [3] 3.36 mi (8:33 / mi) | |
| ahr:174 max:186 shoes: Kayano XI - grey | ||
| Late evening run to the water tower+. My legs felt really zippy so I just went with it. Finished with 6x20 sec pickups. About 80 out, not too sticky. | ||
| Strength/Core (stretching) 12:00 [1] | |
| Nice stretch after the run.
Time for some carrots. | ||
Tuesday Sep 12 | ||
| Running (dirt) 1:01:00 [2] 6.2 mi (9:50 / mi) | |
| ahr:168 max:180 slept:7.0 shoes: Kayano XI - grey | ||
| Went up to the Rillito River Path with Melissa for a morning run. It's all connected over 10 miles now, which makes for a pretty popular exercise spot. Paved on one side, dirt on the other. Pretty sweet. The view is nice if you look up to the mountains, but not so much the river itself, as 98% of the time it is completely dry. Poor AZ rivers. :-(
For some reason my legs felt used. At the end of the hour I felt like I'd been running for two hours. The whole week has been quite a whirlwind of packing and unpacking and driving and not sleeping well, so that probably contributes. Very nice weather today (of course), upper 70's, dp below 60. Plus, as an added bonus, some nasty storm clouds over the western Santa Catalinas and northern Rincons, providing some sun blockage. | ||
| C • ?? 4 | ||
| Strength/Core (stretching) 10:00 [1] | |
| Stretched over getting back and destinkifying. Feels good whether I do it right away or wait a bit.
Going back to San Antonio today... 38 days! (And luckily, there are more trips to come in that time!) | ||
Sunday Sep 10 | ||
| Note | |
| slept:7.0 | ||
| The weekend has been dedicated to packing and driving. No running so far. :-( I am somewhere in New Mexico and there are only 40 days to go! | ||
| Running (trail) 45:00 [2] | |
| shoes: Asics Trail | ||
| We stopped this morning for a trail run at the Chiricahua National Monument, which mostly looks this. That is to say, totally awesome. We headed up the Natural Bridge Trail, which really was up. We had intended to run the whole thing, but after about 8 minutes I realized that we'd have to walk a bit. Melissa, always ahead of the game, had decided this minutes earlier. So, we hiked the ups and some of the downs and ran most of the flats. I have all the precise info on my watch for later.
Phenomenal weather. Upper 70s, partly sunny, dry and breezy. Of course, it's Arizona, when isn't it phenomenal? | ||
| C • nice picture... that looks lik... 1 | ||
| Hiking 45:00 [2] | |
| shoes: Asics Trail | ||
| Strength/Core 10:00 [1] | |
Friday Sep 8 | ||
| Note | |
| slept:7.0 | ||
| Today is significant because I'm back in Texas (for a day or so) and because the countdown is now 42. | ||
Thursday Sep 7 | ||
| Running (road) 30:00 [1] | |
| slept:7.0 shoes: Asics Trail | ||
| Quick run by Josh's place with Melissa. Walked to the local park, ran around a bit, walked back. 3x12 sec strides at the park on the grass (that was enough, she said). Long day of driving ahead. Wonder how far we'll get... | ||
Wednesday Sep 6 | ||
| Note | |
| slept:6.0 (rest day) | ||
| Today's dedicated to driving. Legs could use a rest, anyway. Stopped in Rochester for dinner with Ben and Sara, but then kept going rather than stay the night (probably a very wise decision), so no running on any Rachacha map. Tonight's goal: St. Louis and Josh! | ||
| C • St. Louis 2 | ||
Tuesday Sep 5 | ||
| Orienteering 1:40:00 [2] *** | |
| slept:7.0 weight:142.2lbs shoes: Integrators (Red) | ||
| Went up to Moreau Lake State Park to rerun the 2003 red course from the EMPO club champs. I remembered that I thought the course and terrain was a lot of fun, so I was kind of bummed at the thickness of the vegetation... which is what I get for doing it now instead of November.
Took it mostly easy, and of course slowed way down to make sure I was actually spiking those imaginary controls. Took splits, it'll be interesting to compare. Tried to focus on solid attackpoints again... I need to be more disciplined about that, even today, not moving fast, I had trouble making sure I always had a good ap picked out. | ||
| Strength/Core (stretching) 10:00 [1] | |
| Streched at the park. Beautiful day, but last day in NY. [snif]
45 days! | ||
| Note | |
| My mom's planning on taking a group of students to the local NOD event next weekend. She wanted a little intro slideshow for when she makes the announcement later this week, so I whipped something up. I think it's fun. (Best viewed as full screen, this small example is hard to see.) Hopefully she'll get a good crew signed up. | ||
| C • Cool!! 15 | ||
Monday Sep 4 | ||
| Running (trail) 45:00 [1] | |
| slept:8.0 weight:142.2lbs shoes: Asics Trail | ||
| Headed to Thacher Park for a run after a rigorous day of packing and loading the truck. Phew. Pretty spent from the day's work, but I mostly ran nice and easy with Melissa. We were supposed to meet back up with her parents at some point but we never found them. Probably because we were just too fast and we crossed paths. ;-)
Absolutely gorgeous weather. Beautiful trails. Yay! Can't wait for more runs like this! 46 days! | ||
Sunday Sep 3 | ||
| Orienteering 1:10:00 [2] *** | |
| slept:8.0 weight:144.4lbs shoes: Integrators (Red) | ||
| In NY, Melissa and I headed down the road to Tawasentha Park in Guilderland and I ran an old red course. Or rather, sort of ran it. Moved slowly and avoided visiting locations in junk.
I'm pretty sure anything mapped as green in NY is not something to be messed with in the summer, and there was a chunk of that here. Good thing it was cool and drizzly, so it didn't feel quite as "ewww, icky!" Also, there were some changes in veg and trails since the last update, but nothing too weird. Tried to focus on having a solid attackpoint, especially since there weren't any controls or anything to let me know I'd found it. Had a little trouble focusing, but I think that was hunger and tiredness (legs a little sore from yesterday... should have stretched during those hours in the airport!) Ate tomato, bacon and ranch dressing pizza afterwards. Suprisingly very tasty! (No surprise, pizza usually is!) 47 days! | ||
| C • pizza 4 | ||
| Strength/Core (stretching) 6:00 [1] | |
| Some stretching before bed. | ||
Saturday Sep 2 | ||
| Running warm up/down (road) 30:30 [2] 2.85 mi (10:42 / mi) | |
| ahr:165 slept:6.0 weight:144lbs shoes: Kayano XI - grey | ||
| I was really confusd this morning when my radio went off and I realized it was Saturday. I couldn't figure out why I needed to get up. Luckily, I did roll out of bed and it turned out that the weather was tres beau (75/54 or something ridiculous).
10 min warm up, recoveries, and cool down. Doesn't include walking at the end (which felt really fine). | ||
| Running intervals (road) 16:00 [4] 2.15 mi (7:25 / mi) | |
| ahr:188 max:194 shoes: Kayano XI - grey | ||
| 4x(4 min hard, 3 min easy) on the east flightline. Hard was meant to be subjective, but the first three were too hard, because I could barely do a fourth. Managed to pick it up for the last 90 seconds, but only because I used the beginning as "very active rest". I'd like to be able to do five or six, so either I need to slow down a bit on the first few... or just get stronger so I can keep that up longer. ;-)
Avg paces for the 4: 7:20, 7:18, 7:14, 7:51 (!) 48 days! | ||
| Note | |
| weight:144lbs | ||
| Last official weight reading for about a week. I'll be working to be extra vigilant about not pigging out during this trip. Melissa should be a much better influence than my mom ("I want ice cream for lunch and dinner and dessert!"). | ||
| C • 144 1 | ||
Friday Sep 1 | ||
| Note | |
| slept:4.0 weight:145lbs | ||
| ...49 days... | ||
| C • 49 Days!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! 8 | ||
| Cycling (road) 1:02:42 [2] 15.18 mi (4:07 / mi) | |
| ahr:143 max:168 | ||
| Attempted a Tour de Randolph this evening, but the west perimeter road was blocked before the high school. Guess there was a football game or something...? So I turned around and did two east loops instead. Kept it nice and easy. Pretty dry, so it felt nice, 97/55 or something.
Original plan was to get a run in this morning, since I had to be up at 0500 anyway to listen to a bunch of idiots explain how they can't drink responsibly. But, I didn't fall asleep until 1am, so I just went straight to work, earned my pay for the month, and came home a little early. If I get enough packing done tonight, I'll get in a run in the morning before my flight. | ||
