Training Archive: CristinaIn the 31 days ending 2005-12-31:
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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 | H | F | S | |||||||||||||||||||||||||||
Saturday Dec 31 | ||
| Note | |
| weight:145lbs | ||
| Draft of 2006 goals. Comments for revisions very much appreciated!
1. Look at a map or maps every day. This is easy because I practically do that already. 2. Reach by March 1, and maintain thereafter, a healthy race weight of 137 lbs. 3. 350 training hours, up from ~235 this year. So as not to fill up that time with fluff training, 250 combined hours of running + orienteering, shooting for 85 hours orienteering. I had 64 hours of O this year, which is more than all previous years combined. In order to hit 85, (especially as I get faster!), I'm going to have to take every opportunity I can to get on a map, travel far to meets, run two courses at local meets, re-run old courses, etc. In other words, make sacrifices and work hard. 4a. Run a 21 min 5k. 4b. Run a 35 min 8k. 5. Cut my USOF ranking position in half. I anticipate that I'll be ranked in the 13-15 area, so cut that to 7th, or whatever the numbers end up. 6. Win a red course at an A meet. 7. Finish in the top 5 of eligible women at the US Team Trials in at least one event. I have no idea how reasonable or unreachable any of them are. I also want to quantify improvement in percent behind the winner, and possibly in min/k, but that's something I have to think about more. It has to be someting meaningful. If it looks like I'll be able to get to more sprints this year I'd like to add a sprint goal, too. And maybe something fun, too...! | ||
| C • Some suggestions, take or leav... 8 | ||
Thursday Dec 29 | ||
| Running 38:00 [2] 5.3 km (7:10 / km) +215m 5:58 / km | |
| ahr:163 max:188 slept:8.5 shoes: Asics Trail | ||
| Morning run up and down the hills of the Attitash housing area. Too steep to be as easy as I wanted it. Freezing fog out today, and chased by two dogs. Only one got a hold of me, but its owner was running to retrieve it, so I didn't kick it. Some day I'll get a chance to do it. | ||
Wednesday Dec 28 | ||
| XC Skiing 1:35:00 [3] +110m | |
| ahr:149 max:186 slept:9.0 | ||
| Nice ski with sub-ideal conditions at Jackson with my parents. Well, daddy wimped out at the first "hill", so it was just me and mami. Besides, he's too slow for us, so it probably for the best. Skied with her along the river trail for about 50 min, then she headed back and I did some more out and back, 10+10, essentially giving her a 20 min lead on what I figured would take her 45. I really though I'd lost her this time, because I didn't see her during my ~23 min return trip. But, it turns out that she's just getting good, and made it back in only 40 min. Those three minutes or so were enough time for her to be relaxed in the lodge, engrossed in a XC skiing instructional book, and to set up her, "oh, what took you so long?" look. Very sneaky.
way out: 52 min 137/179 alone: 43 min 164/186 | ||
Tuesday Dec 27 | ||
| XC Skiing 1:15:00 [2] +100m | |
| ahr:139 max:175 slept:5.0 | ||
| Got out (an hour later than planned) for a lovely ski with my mom at Bear Notch (aka, ghetto ski co.). Skied the upper loops in the national forest land. Dad the party pooper stayed home, only to go out later after we came back and told him how good it was. ie, that he was wrong. It's so hard to be the one who's always right in the family.
Didn't sleep well last night because I was sharing a room with sis and her ambiguously-ex-boyfriend. The ambiguously-ex dude snores. Continuously. | ||
| Strength/Core (downhill skiing) 1:05:00 [3] | |
| ahr:130 max:172 | ||
| After a quick lunch I piled on a few more layers and met my sister and her ambiguously-ex-boyfriend for some DH action. Got a "half day" ticket (the sports world's biggest rip-off) and came back to find that my poles had been swiped. Yessss.
Time is only DH time, obviously. Not really cardio, so it's "strength". Good quad workout, I suppose. Oh, and I forgot how lame chair lifts are. Who wants to spend 12 min on a cold chair, getting beat by the wind, to get 3 minutes of fun going down? Yeah, not so sure I'm willing to pay big bucks to do that again soon. At least, I'm not going to rush out and buy new poles. My skis are considered retro now anyway, may as well go pole-less, too. | ||
| C • Skinny downhill skis must have... 1 | ||
Monday Dec 26 | ||
| Running (trail) 6:45 [3] 0.9 km (7:30 / km) | |
| ahr:166 max:184 shoes: Asics Trail | ||
| I'm logging this pitiful attempt to get in a workout in order to record my frustration with the day's events. All set and ready to run at 8, only to be told that we were leaving within 30 min, so I had plenty of time to run or ski in NH. Two hours later, we're still in Sudbury. We get to NH before dark (barely) and I scramble to find a trail because the roads are treacherous. I find one, but the pretty snow on the trail is actually just hiding several inches of very cold (maybe even super cooled!) water. After about 4 minutes my feet are numb and I've reached groomed (though very mushy) XC ski trails that can't be run on anyway. Bah. | ||
Sunday Dec 25 | ||
| Note | |
| Today, for very, very serious O training purposes, I made my first map - one of the front of my parents' property. It's rather silly. The scale is 1:500 (yes, five hundred), but with 3m contours, so it looks almost flat. That, and it just looks kind of ridiculous anyway. Not quite ready for the PWT.
It was fun to make, and it serves the purpose of getting a better grasp on OCAD and mapping things in general. And it will likely forever change the nature of Easter egg hunts at La Casa Luigi! | ||
| C • legends 2 | ||
Saturday Dec 24 | ||
| Running (trail) 1:46:30 [3] 13.1 km (8:08 / km) +315m 7:15 / km | |
| ahr:178 max:192 shoes: Asics Trail | ||
| Fun long run at Nobscot. There are still a few inches of snow on the ground, which made for pretty scenery. But as it was quite warm (I was comfortable in shorts, probably high 40s), it also made for a very difficult and slow going. I'm glad I made it so long through the wet stuff. Munched on some Bloks, but didn't carry water so I washed them down with some snow, which I really wouldn't recommend to myself in the future. Caught my breath at the top of falling rock ridge (I had to walk/trip up much of the way), which offered a clear view of the Boston skyline today. Yay for 18 mile vistas!
Just noticed that avg hr for the run is the same as the last run, which was short and hard. Which makes me feel justified in saying that the snow made it a much harder workout. | ||
Thursday Dec 22 | ||
| XC Skiing 1:02:00 [2] | |
| ahr:160 max:182 | ||
| Good ski at Great Brook Farm State Park. Managed to keep up a good pace for an hour by skiing by myself, convincing my mom that she would be okay by herself. After arming her with a trail map and convincing her that it was inconceivable to get lost, I took off with a promise to return and look for her in an hour. It was pretty out, but hardly ideal skiing. Kind of icy in parts, and bare patches here and there. The skating looked like it might have been better than the classic, but I'm still working on mastering one style. I did manage to attempt a few adventurous skate glides when the tracks were unskiable, and I'm sure I looked anything but graceful. | ||
| C • And your mother?! 3 | ||
| Running 26:40 [3] 4.9 km (5:27 / km) +70m 5:05 / km | |
| ahr:178 max:189 shoes: Asics Trail | ||
| Evening run before dinner - Goodmans Hill to town center and back home. Ran harder than I had planned because I got excited thinking about 2006 and about how much better I'm going to get and about all the butt kicking I want to do. Can't do that if I start the year plodding along the road. ;-) | ||
Wednesday Dec 21 | ||
| Note | |
| (rest day) | ||
| Today was a travel day, Little Rock to Boston. Meant to get in a run once I arrived at home, but dinner was ready, and everyone wanted to eat, so I obeyed. No biggie. Still sore from the weekend. Yesterday was a deliberate rest day, what with having to walk like a penguin. Went to Memphis, ate on Beale Street, visited Graceland and the Rock and Soul museum, and bought some good Stax music... | ||
Monday Dec 19 | ||
| Hiking (w/ pack) 4:00:00 [1] 9.75 mi (24:37 / mi) | |
| shoes: Mountain Ridge | ||
| Hike back from Gunner Pool to Allison (and the car). It was colder today! But at least we were carrying less water (and less smores making supplies).
Went up to the Ozarks with Seabass for a nice overnight backpack along the North Sylamore Creek Trail. I'll put up pictures soon (which will include a demonstration of how to divide a load evenly between two people, and a sighting of a sign for "Ho Made Fudge".) Contrary to what the name implies, the trail does not run right along the creek, but rather winds up and down the limestone bluffs lining the valley. I can say now that the Ozarks are quite beautiful, and I imagine this trail - which has been said to resemble the Garden of Eden! - would be close to breathtaking in the other seasons. The views along the trail are peppered with cliffs, and there are lots of mosses and lichens and green hanging vines over waterfalls (or what would be waterfalls when they're wet). We saw a surprising amount of Opuntia and even a member of the Agavaceae family! Seabass saw her first *live* armadillo. Anyhoo, it's diffiult to determine how to log this stuff, as it was definitely a workout (my calves will attest to that) but not necessarily worth logging the whole thing. I was carrying between 35-40 pounds, and we were generally doing about 2.5 mi/hr when actually moving (for about a 4 hour total), which is a moderate pace for a moderately difficult trail. Spent about 8 hours on the trail Sat, and booked it back in 6.5 today, partially because it was colder, partially because we'd already snapped photos, and partially because we were starting to hurt and wanted to get back. ;-) | ||
| C • Viva armadillos! 3 | ||
Sunday Dec 18 | ||
| Hiking (w/ pack) 4:00:00 [1] 9.75 mi (24:37 / mi) | |
| shoes: Mountain Ridge | ||
| North Sylamore Creek Trail, from Allison trailhead to Gunner Pools. | ||
Saturday Dec 17 | ||
| Running (trail) 47:00 [3] 4.35 mi (10:48 / mi) +200m 5:52 / km | |
| ahr:170 max:189 shoes: Asics Trail | ||
| Run on the other half of Alsopp Park - the one that I didn't know existed until 10 min before we got there. I think I managed to run the length of every single (unleafed) trail in the park. This place is the answer to anyone who suggests that Little Rock is flat. Oy, it's just one huge reentrant, with trails running along (and up) the sides.
Everything felt adequate. But not 100%. Maybe tomorrow trip will help loosen everything up! After the run I switched my watch units to metric, so no more of this miles of distance and meters of climb business. I'll have to get used to using "real" units and paces to keep track of my runs. ;-) | ||
Friday Dec 16 | ||
| Running 20:00 [3] 2.3 mi (8:41 / mi) | |
| shoes: Kayano XI - white | ||
| Command run, now in the afternoon! Because, you know, if it's 35F instead of 45F, people might die.
My legs have all these tweaky little annoying things going on. The top of my right leg (hippish area) is tweaky, and now the front of my left knee is bugging me (not the inside, like what hurt this weekend). I haven't run much this week, so I wonder if it's a cummulative thing, or if it's a shoe thing...I dunno. Doesn't hurt, just annoying. | ||
Thursday Dec 15 | ||
| Note | |
| weight:146lbs | ||
| A goal note about weight. I figure if I post this publicly, I'll be more likely to take it seriously. ;-)
I ended the summer at about 153 lbs, which means that I was really doing a bit of strength training every time I ran. I'm serious about wanting to be fast - so I need to be serious about being lighter. When I got to Little Rock I set my sights on cutting about 15 lbs during my stay, which I think would be a start to a healthy and productive 'race weight' for 2006. With this goal in mind it would be nice to end the year at 143. That also just happens to be how much I weighed when I joined the AF. They fed me well at OTS and I never looked back. ;-) So, with midwinter fast approaching, and lots of fun times and good food ahead, I just need to remember to be reasonable, indulging occasionally (especially with my mom's cooking...) and, most importantly, to go out and do stuff. Goal: do lots of stuff. shed pounds. be faster. | ||
| C • 2 | ||
Wednesday Dec 14 | ||
| Running 35:50 [3] 4.0 mi (8:57 / mi) | |
| ahr:162 max:181 shoes: Kayano XI - white | ||
| Ran on the treadmill at the gym in case something hurt and had to bail. Luckily, nothing hurt (for the most part). Unfortunately, that means a perfectly pleasant evening was spent indoors on a treadmill. Bah.
Warmed up for 10 min, then went ADD - upped the speed every 30 sec for 10 min, then down again for the next 10. After that I was impatient to round out 4 mi and cranked the speed way up, which was dumb, because that *did* hurt. I'm not sure what the problem is, so I'll continue to chill out on the running. | ||
| Strength/Core 30:00 [1] | |
| ahr:139 max:174 shoes: Kayano XI - white | ||
| Just upper body, more motivated today. I'm going to keep doing the whole set of upper exercises (I added some last time, half-heartedly). Working on that whole total exhaustion concept... | ||
Tuesday Dec 13 | ||
| Cycling (road) 1:10:00 [2] | |
| ahr:137 max:172 | ||
| Took my baby (a much-loved steel framed Bianchi) out for a ride today, because he's been cooped up in that nasty bike storage locker for a long time, with nothing but large roaches keeping him company. And, conditions in The Rock are positively balmy compared to what some other APers have been subjected.
I explored the western part of Jacksonville, and even came home through the mysterious back gate - I'd heard the rumors of its existence, but I'd never actually seen it before. Much to my delight, no noticable pain. For my future reference, 54F, "10" mph winds. Wore tights + shorts, jersey + arm warmers, plus vest. Would have been overdressed if the wind had died down, but it was pretty gusty, so it was perfect. | ||
Monday Dec 12 | ||
| Note | |
| (injured) (rest day) | ||
| Taking it easy. Knee is still aggravated, though not all of the time, which is good. I'll probably hold off of running for a couple of days, but certainly try to get in some other productive training.
As if not running weren't bad enough, I had a somewhat torturous evening at the last NSBBrehearsal of the year. The guy next to me was a loud nose breather, which was driving me crazy. He belonged in the percussion section. Add to that his total lack of dynamic control, and the ham-sandwich flavored stealth belches, and I was ready to scream. But that wasn't enough. Just as I was about to break, as if she knew it was one of my biggest pet peaves, one of the third cornets pulls out *nail clippers* and starts clipping! clip clip clip... in public! spreading nails bits all over the cornets! and THAT NOISE!@#!$ Argh. Well, I'm over it now. It was fun music. Time to get some work done. | ||
Sunday Dec 11 | ||
| Running 15:00 [2] 1.5 mi (10:00 / mi) | |
| shoes: Asics Trail | ||
| Aborted long run attempt on the trail at Lake Grapevine. Felt great energy-wise, but the minor annoyance inside of my left knee turned into mild pain. Flashbacks from February (plus rational words from Tom...something about "yesterday counts as long") convinced me to stop running and walk back. I'll back off and treat and hope it's better later in the week.
And yes, true to Texas form, Tom and Lisa insisted on BBQ after the run. ;-) | ||
Saturday Dec 10 | ||
| Event: Harry Moss Parl | ||
| Orienteering race 1:12:30 [4] *** 6.49 km (11:10 / km) | |
| ahr:183 max:199 23c shoes: Integrators (Red) | ||
| Red at Harry Moss. Pretty good day, worked on running hard and heading out of the controls well.
Lost 4-5 minutes at the start because the kid at the start line told me that the start triangle was somewhere else (it was for the non advanced courses)...I made the mistake of running that way before looking at the map and then was thoroughly confused. The start and the finish weren't lining up right, but I just *knew* I was at the start because there was a taped triangle there. So, of course, I assumed that there must be a separate finish for the courses, when in reality there was a second triangle. Probably stood there for 2 minutes swearing at myself trying to make sense of the map, finally realizing that I had run in entirely the wrong direction for the first leg. Half my fault, I think, but that's perhaps being hard on myself. ;-) One other tough control (in the nasty green, lost about 5:30), but otherwise a good run. It's a flat park, and when we weren't being sent through dark green (which wasnt *that* bad), the running was pretty fast, so I really tried to move. It worked, I couldn't sprint so fast to the finish chute... | ||
| Orienteering 49:20 [3] *** 4.39 km (11:14 / km) | |
| ahr:171 max:188 14c shoes: Integrators (Red) | ||
| Went out to jog the orange after the red. Legs pretty tired, actually. Wanted to focus on paying close attention to the map as I ran, unfortunately the map was funkiest in the places that would have been the most useful to pay attention to... | ||
Red - Splits | ||
Friday Dec 9 | ||
| Strength/Core 30:00 [1] | |
| ahr:120 max:160 | ||
| So, woke up at 640 for the oh-so-fun command run, donned my cold weather gear (it was 18F, chilly for AR), and headed out only to discover...nothing! Normal traffic on the road, no road guards, no hoards of complaining airmen. No one bothered to tell me that it was cancelled. Went to the gym for some half-hearted lifting. I just felt so unloved. How could no one tell me?
Added a few extra upper body exercises today, partially because that gave me an excuse to do some lower weights in my despondent state. | ||
Thursday Dec 8 | ||
| Other Cardio (ice skating) 50:00 [2] | |
| ahr:149 max:169 | ||
| Been meaning to head to the Arkansas Skatium to skate for a while, and a naggy groin was the perfect excuse for some fun cross-training. And potentially useful preparation for some wintry northern activities soon...There was absolutely no one on the ice when I arrived, so of course the very first thing I did was skate the wrong way in circles! And then right through the middle of the ice! Just because I could!
Wore the HRM to make sure it was a workout (although an easy one) and not a waste of time. I don't think I've ever skated continuously for that long, or even half that time. I wonder if I'll be sore... On the way back I stopped by Alsopp Park, because in my blinded devotion to Burns Park (and surroundings), I have neglected the green spaces on the south side of the river. Legs were uncooperative when I tried to jog, so I just wandered about for a bit to see what's there. Probably worth actually running sometime. Mtn bikers frequent the park, so there must be some sort of distance possible. | ||
Wednesday Dec 7 | ||
| Running intervals 21:10 [4] 5 km (4:14 / km) | |
| ahr:178 max:191 slept:6.0 weight:146lbs shoes: Kayano XI - white | ||
| There's some wintry weather passing through The Rock. Nothing like this weekend, of course, but since I felt cold and unmotivated just sitting here, and I was threatening myself with no running at all, I headed to the gym for the treadmill. If nothing else, it's closer than the track (less than 90 seconds!).
I did 5x"1000" at 7:08 treadmill pace. First one seemed way too easy, so set the incline to 1%, which I hope compensates for the lack of wind effect. Felt pretty good. I think I get into a bit of a treadmill groove after 45 min or so. That's a long time to get into it, though, especially if there are no intervals involved or anything. Had enough left to crank it up to 6:30 pace at the end of the last one. 169/177 176/183 179/185 181/187 185/191 | ||
| Running warm up/down 40:00 [2] 4.0 mi (10:00 / mi) | |
| shoes: Kayano XI - white | ||
| wu/cd and recoveries. Since it was wimpy treadmill stuff, kept the recoveries to 3 min moving.
Oh, and how can I not mention the wonderfully productive day I had? I spent all day yesterday prepping for today's simulator mission (okay, so "all day" only because I was really ADD about it and got up every 5 minutes to do something different, usually related to O), get up at 0500 to finish prep, show at 0600, and find out that the mission isn't designed for two navs...and one of us will "just watch" this time. That person was me. Which is really okay, because that was interesting and relaxing, and now I know what to expect for my first air drop sim. But really. Now all I have left for the week is to catch up on those 2 weeks of music homework... | ||
| Strength/Core (Yoga) 15:00 [1] | |
| -snap-
-crack- -pop- | ||
Tuesday Dec 6 | ||
| Running 34:00 [2] 3.5 mi (9:42 / mi) +30m 5:53 / km | |
| ahr:162 max:178 slept:9.0 weight:146lbs shoes: Kayano XI - white | ||
| Easy run, little east loop on base. Not too cold for shorts! Legs felt really good at first, but kind of leaden for the second half. Hopefully they'll be fresh for tomorrow's intervals. Also, amongst my various minor flesh wounds from the Trot is a nasty blister on my left heel. Just slapped on a bandaid and it's only a slight irritation. | ||
| Strength/Core 30:00 [1] | |
| ahr:130 max:163 | ||
| Standard lifting workout. Didn't feel as energized as usual, maybe because I haven't been going frequently enough for continual improvement... | ||
Monday Dec 5 | ||
| Hiking 1:03:00 [1] 2.9 mi (21:43 / mi) +200m 11:07 / km | |
| shoes: Asics Trail | ||
| Drained from my fun O weekend, I only drove as far as Fayetteville last night, which is conveniently located very near Devil's Den State Park. So, this morning I stopped by for a quick morning hike before heading back to The Rock for afternoon class. The Ozarks, I have discovered, are quite beautiful and this park has some very awesome limestone caves and lots of large crevices. Like little mini Letchworths, Arkansas style.
Hiked the Devils Den Trail twice, jogging the flats to keep my legs from thinking they were off the hook after yesterday. ;-) I did it twice because the first time I forgot to head off the trail where the ranger had suggested I go to see the neatest crevices of all - neat enough that I'd say they could be called rock crevasses! Turns out they have a rare species of bat over there, Ozark Long-Eared or somesuch, and they monitor the population in some of the caves and caverns. In this location, they have 119 of them. I guess they go in and count them when they're hibernating. Weird to think that there could be some alien genius counting his little humans as we sleep every night. No camera. You'd think by now that I would have learned to keep one with me. :-( I did have my headlamp, though, so I did briefly explore the actual "Devil's Den", though probably less than 100 feet in before I got freaked out by the sounds of the deadly Ozark squirrels echoing all about. Yep, quite wussy of me. | ||
Sunday Dec 4 | ||
| Event: Possum Trot IX | ||
| Orienteering race 3:58:45 [4] *** 14.2 km (16:49 / km) +850m 12:56 / km | |
| ahr:167 max:187 26c shoes: Integrators (Red) | ||
| My first Possum Trot. The course was pretty brutal, long and very hilly (but isn't that the point?) and it took me a while to get into the swing of things. But, it was sunny, and I didn't get shot (though I saw several deer and could swear that I heard one gun shot!), and not only did I actually finish, but I even brought home a stuffed possum. Chizz. | ||
| C • 4 | ||
- Splits | ||
Saturday Dec 3 | ||
| Event: Kansas Orienteering Championships | ||
| Orienteering race 48:10 [4] *** 4.94 km (9:45 / km) +150m 8:28 / km | |
| ahr:183 max:196 16c shoes: Integrators (Red) | ||
| Kansas Champs at Shawnee Mission Park. This was a fun course, sort of a light-hearted prelude to the Trot. Or maybe it should be considered a cruel and deceiptful tease, since the two events were about as un-alike as is possible for two events to be. | ||
Champs - Splits | ||
Friday Dec 2 | ||
| Note | |
| slept:7.0 (rest day) | ||
| Restin' up for this weekend. I should probably "acclimate", too, with some icy cold showers, or maybe just stick my head under the ice machine for a few hours. And then stab myself in the legs a few times with a fork. | ||
Thursday Dec 1 | ||
| Running (tempo, trail) 15:01 [4] 1.75 mi (8:34 / mi) | |
| ahr:189 max:194 slept:7.0 shoes: Asics Trail | ||
| Tempo lap at Burns park, west area. Figured low 8's pace would be good for a flat trail, compared to ~7:50 pace on the road, but the trail was not as flat and much twistier than I remembered. Still think I was going a bit faster than tempo, though 189/190 seems like it would be a good HR (of course, it was creeping up...). Warmed up by doing the blue loop, tempo on a yellow loop. | ||
| Running (trail) 35:00 [2] 3.3 mi (10:35 / mi) +30m 6:25 / km | |
| shoes: Asics Trail | ||
| Split about half and half between before and after tempo. Finished with 4x20s pickups. Stretched on the over-water gazebo thingamabobber, which reminded me that I need to start bringing a camera places. | ||
