Training Archive: CristinaIn the 31 days ending 2005-10-31:
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| 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 | S | M | |||||||||||||||||||||||||||||
Sunday Oct 30 | ||
| Running long (trail) 1:30:00 [2] 7.5 mi (11:59 / mi) +150m 7:01 / km | |
| ahr:167 max:187 slept:10.0 weight:148lbs shoes: Kayano XI - white | ||
| Ran on the Pinnacle base trail to the Ouachita Trail, out and back. Some really pretty areas. Not really a long run by distance, but it serves its purpose by time. Tried to be exceptionally slow and easy, at first playing with trying to keep HR below 160, but that seems impossible on a trail. I think low 160s is probably a good rested/healthy easy pace. Certainly feels like I can go all day at 170.
Two exciting nature observations: - rare sighting of a Texas Brown Tarantula. it was huge and actually a beautiful spider. quite robust looking. a real john wayne of a tarantula. - less rare sighting of an armadillo in daytime. it was just tooling about beside the trail. i think it must have been deaf. and blind. | ||
Saturday Oct 29 | ||
| Orienteering race 1:21:00 [4] *** 6.9 km (11:44 / km) +200m 10:15 / km | |
| ahr:184 max:199 spiked:7/12c slept:6.0 weight:148lbs shoes: Mountain Ridge | ||
| ALTOS meet, red course at Lake Claiborne State Park. Tack on Louisiana to my "states" list. w00t.
I had a really good run. It was, for me, clean, and it felt really good. My goal today was to make "safe" navigational choices. Really have a sure-fire attackpoint + route to each control, because it's 5, 10, 15 minute errors on controls here and there that screw me, not my running speed or the occasional deliberate map reading. I succeeded in approaching each control with full confidence and kept a high awareness. I feel like I established a baseline today for further improvement. The biggest thing is being able to read the map well on the run. Even though I didn't make any significant navigational "mistakes", there were plenty of times when I clear stopped moving to make a decision. I'm sure that adds up to pretty significant time over a whole course. The park was nice, mostly pretty runnable. Lots of trails, and the course was not that technical. So that helped, too, but if I don't think about that then it's a good confidence booster. ;-) The best part about a day like today is being able to think back to my first advanced course, about 2.5 years ago, and reflect on the improvement. A red course, not any more difficult than today, a little shorter. It took me about two and a half hours, and at the end I was frustrated, exhausted, and my legs were torn to shreds. I had run wildly in the direction of the controls and sometimes found them that way. Mostly not. I was sore for days. Comparing 2005 with 2003 gives me a lot of motivation to see the same leaps and bounds in improvement for 2006 and 2007. [insert campaign-ending enthusiastic roar here] | ||
Red - Splits | ||
Friday Oct 28 | ||
| Running 30:00 [2] 3.1 mi (9:40 / mi) +35m 5:49 / km | |
| ahr:175 max:199 shoes: Kayano XI - white | ||
| Command run, plus a little more to make it 30 minutes. Kicked it in on the hill on the way back up to the fit center just to see if HR would hit 200. It didn't.
Still hacking up gunk. | ||
| Strength/Core 24:00 [1] | |
| ahr:132 max:173 | ||
| Just upper body today. O tomorrow. | ||
Wednesday Oct 26 | ||
| Running warm up/down 16:28 [2] 1.6 mi (10:17 / mi) +12m 6:15 / km | |
| shoes: Kayano XI - white | ||
| Warm up and recoveries. | ||
| Running tempo 23:31 [4] 3.0 mi (7:49 / mi) +30m 4:43 / km | |
| ahr:191 max:198 slept:7.0 weight:148lbs shoes: Kayano XI - white | ||
| 3x1 mile tempo, with 1 min recoveries. The first two were good, the last one I had some hills to battle with, and I pushed for pace, so the "feel" was harder than tempo. Nerdy stats:
1) 7:45, 5m climb, HR: 187/195 2) 7:45, 0 climb, 191/196 3) 8:01, 24m climb, 195/198 Still not quite healthy (!) Running feels great, but I think, especially with runs planned for Fri-Sun, tomorrow should be XT/chill. | ||
Tuesday Oct 25 | ||
| Running intervals 13:08 [4] 2.0 mi (6:34 / mi) | |
| max:198 shoes: Kayano XI - white | ||
| Reps, 4x (2x200, 1x400) with 400 jog+stretching for recoveries.
46, 52, 1:40 50, 49, 1:41 50, 49, 1:41 48, 49, 1:33 | ||
| Running warm up/down 52:00 [2] 4.6 mi (11:17 / mi) +5m 7:00 / km | |
| ahr:169 shoes: Kayano XI - white | ||
| Warmup and recoveries, etc. Avg HR is for entire session.
Not entirely over this cold thing. Felt pretty crappy this morning. But it was a nice day out, and the running felt good. | ||
| Strength/Core 30:00 [1] | |
| ahr:139 max:175 | ||
| Quick upper and lower body after run. Getting into a routine now, alternating an upper body with a lower body to keep moving. Pretty thorough, two sets per, but done in 30 minutes. | ||
Monday Oct 24 | ||
| Running 30:00 [2] 3.33 mi (9:00 / mi) +20m 5:30 / km | |
| slept:7.0 weight:149lbs shoes: Kayano XI - white | ||
| Quick, late night run after rehearsal. It's unseasonably chilly, and it was windy. Wanted to get out there before it got ridiculously late, so I didn't bother with the watchimajig, so the pace is a guess. But I was definitely moving, that's a conservative guess. I just felt really energized. Could be that I'm just about over this cold, and the cool air, and just throwing on shoes and heading out. | ||
Sunday Oct 23 | ||
| Running (trail) 48:20 [3] 4.0 mi (12:05 / mi) +170m 6:38 / km | |
| ahr:176 max:195 (sick) shoes: Mountain Ridge | ||
| Morning run at Burns with Melissa. Alternately ran with M and off on my own. Cranked on some of the hills, though one of them is a real lung-buster even at a crawling pace (that's where the 195 is from). Not sure about the distance from the watch - yesterday it was consistently short .02 per .5, which is not a large discrepency, and could have been misplaced mile markers. But today sometimes the pace on the flats seemed just a little too slow. Different shoes and on trail, so I'm not sure how accurate.
Just about recovered from the cold, I think. | ||
Saturday Oct 22 | ||
| Hiking 1:40:00 [1] 4.3 mi (23:15 / mi) +200m 12:38 / km | |
| ahr:119 max:164 shoes: Mountain Ridge | ||
| Hiked with Melissa at Petit Jean SP. It's a pretty nice place, ups and downs in the "Hollows", neat sandstone formations, shady trails. Maybe good for some runs. We kept the pace quick, and I threw lots of extraneous items in my backpack to carry extra weight. Still a lite workout. | ||
Friday Oct 21 | ||
| Running 21:46 [2] 2.3 mi (9:28 / mi) +20m 5:44 / km | |
| ahr:173 max:188 slept:7.5 weight:150lbs (sick) shoes: Kayano XI - white | ||
| Command run. Despite being a little more congested, I felt pretty good on the run, so I might head out to do something longer on dirt later today. Tried to keep slower on the flats and then consistent on the (small) hills. I didn't realize how drastically speed changes with those small inclines.
If I'm going to be recording HR, I better do a max test (once I'm healthy again), because these "easy" run HRs look pretty high for a 205ish max. | ||
Thursday Oct 20 | ||
| Running 21:30 [2] 2.0 mi (10:45 / mi) +12m 6:33 / km | |
| ahr:163 max:176 slept:8.0 weight:151lbs (sick) shoes: Kayano XI - white | ||
| Trudged through an easy run before going to the gym. Definitely still sick, but I don't think it's going to get worse. | ||
| Strength/Core 30:00 [2] | |
| ahr:146 max:173 (sick) | ||
| Upper and lower body. Basically two quick sets per. | ||
Wednesday Oct 19 | ||
| Note | |
| (sick) | ||
| Eugh, still sick. I'm going to try to do something active tomorrow, just to move around more. This is driving me nuts. | ||
Tuesday Oct 18 | ||
| Note | |
| (sick) | ||
| Went from feeling great in the morning to definite cold symptoms by noon. Sore throat, lethargic feeling, possible fever. Took a nap (!?) in the afternoon for several hours, felt even worse. No exercise today. :-( We'll see about tomorrow. | ||
Monday Oct 17 | ||
| Running 27:00 [3] 2.67 mi (10:06 / mi) +20m 6:08 / km | |
| ahr:167 max:179 slept:8.0 shoes: Kayano XI - white | ||
| New route on base, down the other side of "the hill". Felt more tired than yesterday. Thinking I'll do longish run on Fri since I won't have a chance over the weekend, so a medium run on Wed. Easy or XT tomorrow... | ||
| Strength/Core 25:00 [1] | |
| ahr:140 max:175 | ||
| Just upper body, all I could squeeze in before rehearsal. | ||
Sunday Oct 16 | ||
| Running 30:00 [2] 3.0 mi (10:00 / mi) +20m 6:05 / km | |
| ahr:159 max:181 slept:10.0 shoes: Kayano XI - white | ||
| Easy "loosening" run for yesterday. Kept it 'spry' for dead legs. Amazingly, watch says exactly 3.0 and 30 minutes. Maybe all those months of using a pace of 10:00 for easy runs wasn't such a bad guess. | ||
Saturday Oct 15 | ||
| Event: Raid the Rock | ||
| Orienteering race 1:30:00 [3] ** 4.5 km (20:00 / km) | |
| 6c shoes: Kayano XI - white | ||
| First leg of Raid the Rock. Map was an undetailed 1:25k, and I think the course was set appropriately for the quality of the map. We had a run in with some awful vegetation, evetually just slogging through some swamp. Bobbled the one we went to last, otherwise no problems. We ran on the dirt, couldn't move fast through the vegetation. | ||
| Cycling race (mtn biking) 2:00:00 [3] 19.0 mi (6:18 / mi) +200m 3:48 / km | |
| Second leg of Raid the Rock. It's hard to say exactly how long it took us because we had major chain issues (and the whole rappelling thing). D's chain broke 3 times, which is really just more than enough bad luck for one team to endure. Of course, at least none of us broke a collarbone... | ||
| Rowing race (canoe) 2:35:00 [3] 9.0 mi (17:13 / mi) | |
| Third leg of Raid the Rock. This went pretty well for us, no thanks to me. :-) | ||
| Orienteering race 3:30:00 [2] ** 8.1 km (25:56 / km) | |
| 15c shoes: Nike Reds | ||
| Last leg of Raid the Rock. We barely ran at all, both because of vegetation and D's knee/fatigue. This was where the race became a lot less fun. We had a larger scale map that made one think it would be a "better" map. But no. I felt as though half the CPs were like treasure hunts. A random point on the side of a hill. The worst part was that you could be in the right place (+/- 5m) and not see it, because they were white and hard to see. I think we actually navigated to most of them correctly, but then had no way to finely navigate to the actual pipe, because they weren't on any kind of feature, and the terrain and map were very blank. This is an aspect of AR that I'm going to have to get used to, because apparently it's standard practice. Something to work on. | ||
| Note | |
| slept:5.0 weight:150lbs | ||
| Overall, I had really good time with my first AR experience. Probably helped that I had less than 24 hours notice of the race, which meant that I had low expecations. :-) I thought I'd end the race totally drained and have to be dragged along by my teammates, but it didn't end up that way (though I can see how it could!). I think the aspect of navigating to checkpoints, as on the bike and the canoe (although the paddle could have used more CPs). The "rogaine" sections were okay. I think I'd prefer something similar to the other legs, where you're traveling from one place to another, passing checkpoints. I guess the "rogaine" parts would be better if they were more like orienteering.
I like the team aspect, which is not always something positive for me, so that's certainly a plus. I really liked the fact that we had support - nice to come in and have sandwiches and drinks ready and what not. I also like the feeling of covering ~50 miles around the city in a day, not all on a bike. That's cool. Now that I've done one (short one), I can see doing more. But I don't see making AR a training priority... | ||
Wednesday Oct 12 | ||
| Running warm up/down 14:00 [2] 1.4 mi (10:00 / mi) +10m 6:05 / km | |
| shoes: Kayano XI - white | ||
| Warm up and calibration of the new toy. It's amazingly accurate. It wasn't even off by much before the calibration. | ||
| Running race 6:49 [4] 1.6 km (4:16 / km) vdot: 41.7 | |
| ahr:189 max:199 shoes: Kayano XI - white | ||
| So while I was at the track calibrating, I felt inspired to do something very track-like and ran a spur of the moment mile. Wasn't quite all out, but pretty hard. | ||
| Strength/Core 45:00 [1] | |
| Upper and lower body at the gym. Kind of afraid to do too much with the lower body. But it's more fun since I can put all that weight on the stack. | ||
Tuesday Oct 11 | ||
| Running (trail) 50:00 [3] 5.0 mi (10:00 / mi) +50m 6:02 / km | |
| shoes: Mountain Ridge | ||
| At Burns Park on the Scout Trail, taking the "5 mile" cutoff. I reached the parking lot at about 45:30, which makes me think it's a wee bit less than 5 miles. Could've been 5, but I doubt it. I mean, I can't blame them for just rounding. I'll have to get a measure later this week.
Also 5x30s pickups. | ||
Monday Oct 10 | ||
| Running 20:00 [2] 2.11 mi (9:28 / mi) | |
| shoes: Kayano XI - white | ||
| Quick, late run after rehearsal and flying back. It was a great out, felt really good. | ||
Sunday Oct 9 | ||
| Note | |
| No running this weekend in NY, though I had planned on doing some...I did walk a lot though, which is okay - at least that's good from a get-out-and-be-active perspective, and from a caloric expenditure perspective. Got real wet walking Saturday in Brooklyn and saw lots of stuff I hadn't seen before Sunday in Manhattan. | ||
Friday Oct 7 | ||
| Running 22:00 [2] 2.3 mi (9:34 / mi) | |
| shoes: Kayano XI - white | ||
| Command run. Wheeeee.... | ||
| Running 20:00 [2] 2.0 mi (10:00 / mi) | |
| shoes: Kayano XI - white | ||
| Another quick run before going to the gym. A bit brisk out compare to recent climate. | ||
| Strength/Core 30:00 [1] | |
| Upper body. Been a while. Easing back into it. | ||
Wednesday Oct 5 | ||
| Running (trail) 31:00 [3] 3.26 mi (9:31 / mi) +30m 5:45 / km | |
| shoes: Mountain Ridge | ||
| Got down to Burns Park today for a quick run. It's quite a park for a city like Little Rock. Or maybe it's because it's a small city that they can continue to have such an amazing resource so near downtown. The trails are really fun (esp for an "urban" park) and the woods seem really runnable. I really think this park has good potential for an O map. The city obviously pumps in a good number of resources to the park, it was clean and well-maintained. I can't complain - it's less than 15 min away, and there are probably bikable roads between here and there.
Melissa thought I was a little too excited about a city park, but honestly, I think it's in large part due to the contrast with San Antonio. Blergh. I mean, I wouldn't be excited if this were Massachusetts... | ||
Tuesday Oct 4 | ||
| Running 54:00 [2] * 5.23 mi (10:19 / mi) +50m 6:14 / km | |
| shoes: Kayano XI - white | ||
| Run with map on the street, with wilson. Found it very difficult to read any detail while running, even as slow as we were going. I hadn't realized just how hard it was for me to do. This is good practice.
I'm going to mark map reading running sessions with a star even though I'm not in the terrain depicted on the map. I figure it's good technical practice and should be notated. | ||
Sunday Oct 2 | ||
| Orienteering 1:58:00 [3] **** 7.1 km (16:37 / km) +175m 14:48 / km | |
| spiked:8/16c shoes: Mountain Ridge | ||
| Red course at DVOA meet, French Creek North. I had my first date with the charcoal terraces, and the charcoal terraces stood me up. Those things are a bitch. The course went great until #11, which I boomed big time (I think at least 20 min (!!!) error). It was, of course, a charcoal terrace. Had a few other bobbles for the rest of the course. Oers more experienced with these features said that they are very distinct once you get to know them. One even said that they come to "stand out like beacons". To me it was like navigating to a random location on a blank hillside with a 1ft high control. A good learning experience....
On the positive side, the park is great terrain. If I spend some time kything with the charcoal terraces, it should be a lot of fun. | ||
| C • New mantra: Charcoal terraces are my friends! 7 | ||
Red - Splits | ||
Saturday Oct 1 | ||
| Running 32:00 [2] 3.2 mi (10:00 / mi) | |
| shoes: Mountain Ridge | ||
| On the NCR trail with Melissa. We were running late so I couldn't convince her to let me run more. :-) | ||