Training Archive: CristinaIn the 31 days ending 2006-01-31:
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| 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 | T | |||||||||||||||||||||||||||||||||||||
Tuesday Jan 31 | ||
| Note | |
| slept:6.0 | ||
| No phsyical training today, but this time it's a purposeful decision. Best just to get to bed early tonight.
Spent some time looking at maps from a few of my first O courses. I didn't draw my routes in the earliest ones, but for the most part I can still remember what I did. It's interesting to look and see how differently I would run the courses today. Makes me wonder if I'll do the same thing a few years from now... On the topic of armchair study, I wonder if I get any benefit from navigating off of a 1:250,000 chart at 300'. I suspect that my orienteering helps my flight navigation more than the other way around, but it's nice to think that I'm "training" even while I work. ;-) | ||
Monday Jan 30 | ||
| Note | |
| weight:143lbs | ||
| Didn't run today. Don't know why. Played CF (very badly). First day to (really) be -10 lbs from last summer. I guess that's it. ****&!@!<-----misdirected anger. I shouldn't be mad at the log just because I'm lazy. | ||
| Running (road) 22:00 [2] 2.28 mi (9:39 / mi) | |
| shoes: Kayano XI - grey | ||
| Okay, so after writing that I realized that I would still feel woefully unprepared for my flight tomorrow whether or not I went for a 20 min run. And if I ran, at least I'd have accomplished that. So I put shoes on and got going before I changed my mind. New shoes feel really hard and stiff, almost like shoes that are too old. I don't like that. Otherwise, run felt good. I'm glad I got out the door. | ||
| C • Getting it done 12 | ||
Sunday Jan 29 | ||
| Hiking (w/ running) 1:15:00 [2] | |
| shoes: Mountain Ridge | ||
| Went to Mt. Nebo with the tarb. The trails go around the mountain, so you get awesome views of the Ozarks, Ouchitas, and the Arkansas River valley as you move around. But it's flat. CAL was chilly so we ran about 1/3 of the distance. Conveniently, I had a backpack with gratuitous weight and she was unburdened. Stopped at a nice grassy spot with a beautiful view of the valley (and the nuclear power plant) to do some crunches and what not. Seems she's starting to get into shape again. Now I just have to get her to go orienteering... | ||
| Running (treadmill) 40:00 [2] 4.07 mi (9:49 / mi) | |
| ahr:155 max:166 shoes: Kayano XI - white | ||
| Evening trip to the gym for some Sunday Simulated Longish Stuff. My attempt at getitng in some continuous training without abusing my legs and tweaking them off. 20 min of running, 30 min spinning, 20 min running. Both runs constant pace with 1% incline. Avg and max HR for the runs:
149/159 159/166 Check out that first average! Under 150! Chizz. Left knee tweaky above the kneecap (as opposed to front/below like yesterday), but it actually disappeared as I kept running. Sweet. | ||
| Cycling (indoor) 30:00 [1] | |
| ahr:129 shoes: Kayano XI - white | ||
Saturday Jan 28 | ||
| Note | |
| (rest day) | ||
| Front of left knee cap felt rather tweaky after yesterday's hike and into today. With the tarb in town and all, a good day to rest. Not like I need more rest, but if something hurts... Ack, I have the energy to train twice as much as I do. I wish stuff would just feel okay. [This is where the sailor mouth tries to comes out and my little censor-man stops me from writing it, and I keep the appearance of being a good airman.]
So instead of some really fascinating training, we drove two hours to visit a stone marker in a swamp. Then decided we were close enough to TN, might as well lunch in Memphis. w00t! Stax museum and some good BBQ. Today for "armchair" training, drew routes over a map of FDR and visualized route choices and what I would use to navigate the leg. Fun! | ||
Friday Jan 27 | ||
| Hiking 50:00 [3] +200m | |
| shoes: Mountain Ridge | ||
| Hiked Pinnacle "Mountain" with my sister, who's visiting for the weekend. Thirty minutes up, twenty minutes down, with plenty of loitering at the top. Best hike time to view ratio in the state! | ||
Thursday Jan 26 | ||
| Running warm up/down (trail) 46:00 [2] 6.8 km (6:46 / km) +100m 6:18 / km | |
| weight:143.5lbs shoes: Asics Trail | ||
| Nice afternoon run at Burns. Seems I'm well recovered. Overcast but 50s, tank and shorts! Ran 15 min warm up, followed by 3x(3min hard, 2min easy), then an extra 15 min easy before another set of the same. 6 more min wrapped it up. | ||
| C • Cold 2 | ||
| Running intervals (trail) 18:00 [4] 3.4 km (5:18 / km) +90m 4:41 / km | |
| ahr:186 max:197 shoes: Asics Trail | ||
| Went out a wee bit fast on the first interval, which ended with a full minute of steep climb. Blasted up the hill, no problem, could still run at the top for the recovery, so I did the next two too hard, too.... which I felt when I tried to start the next one and opted instead for a break, so I could do a full three more. Intervals 3 and 5 also had long climbs at the end. Nothing but the good kind of pain. (I would say, "Bring it on!", but that's too closing to quoting him.)
warm up: 164/187/170 int1: 187/197/195 recov: 185/195/177 int2: 187/193/192 recov: 181/193/170 int3: 186/196/195 recov: 175/196/159 int4: 183/193/190 recov: 178/190/161 int5: 185/196/193 recov: 187/195/181 int6: 188/191/190 recov: 172/190/171 Why do I type all that up if it doesn't mean anything to me? I hope it's useful some day. | ||
| C • HRM 3 | ||
| Strength/Core (stretching) 12:00 [1] | |
| Good stretch after the run. Think my hamstrings will feel it tomorrow. (The running, not the stretching.) | ||
Wednesday Jan 25 | ||
| Running (road) 35:00 [2] 5.8 km (6:02 / km) +35m 5:51 / km | |
| ahr:163 max:180 slept:8.0 (sick) shoes: Kayano XI - grey | ||
| East loop on base. Super easy pace, sort of dragged a little. A consequence of the mystical 3-day virus, no doubt.
One of the things I've been having trouble with while orienteering is "thumbing" well with a thumb compass. So today I printed out a street map/aerial of the immediate area and ran with my compass so I could practice keeping my place. I think it's good practice just to have a map in my hand and making the mechanics of glancing and thumbing totally automatic. I should probably try to run as often as possible with a map in my hand. | ||
| Strength/Core (lifting) 15:00 [1] | |
| ahr:141 max:176 (sick) shoes: Kayano XI - grey | ||
| Started the usual upper body routine, but realized I didn't have the energy for a complete workout. Just pullups, incline press, military press, high row, and roman chair work. | ||
Tuesday Jan 24 | ||
| Note | |
| Well, since I seem to have been banned from the squadron just because of a little inflamed tonsil, I'm otherwise occupying myself. While doing a little research about trying to get a team together for the 2006 World Military Orienteering Championships, I came across the lilliputian Games of the Small States of Europe. How cute! Andorra hosted in 2005. | ||
| Cycling (indoor) 1:00:00 [2] | |
| ahr:115 (sick) shoes: Kayano XI - white | ||
| More reading and spinning.
I know there's a difference between effort on a bike and on the run, and I know that heart rate ranges will be different. But this just seems ridiculous. If I were to have exerted the same "effort" while running as I did today on the bike, my HR would never have dipped below 165, and likely would have hit 180. I'm guessing that some of the additional difference is due to the fact that I haven't been riding, so those muscles aren't strong and I just can't crank. But I do remember riding a time trial and averaging 192, so I know I can bike a high HR. Strange. | ||
| C • bikes... 6 | ||
Monday Jan 23 | ||
| Note | |
| (sick) (rest day) | ||
| Well, I feel like crap. Like a pre-flu-like illness kind of yuckiness. I guess I'm not superwoman. (damn.) Not flying tonight, have to see the flight doc tomorrow. I really want to go for a short run or hit the bike a little, but if I really am getting sick then maybe that's stupid idea. | ||
Sunday Jan 22 | ||
| Running long (trail) 2:01:00 [2] 18 km (6:43 / km) +900m 5:23 / km | |
| ahr:170 max:189 slept:8.0 shoes: Asics Trail | ||
| 40 degrees and raining pretty good. Perfect for a long run of the "character building" variety. Trails were a mess, many of them swampy or stream-like, offering opportunity for some terrain running. It really was kinda fun. There was a hare setting out his marks for the afternoon hash (or so I assume), but his flour was getting pretty washed up just while I was there.
I would have been happy with 90 minutes, given my semi-lethargic state and the poopy weather, but I felt good so I kept going. It's not like I could have gotten any wetter. Forgot gloves, regretted it after 2 min. iPod lost its juice at 80 min. But the rain (and thunder) sounded nice. Still jealous. | ||
Saturday Jan 21 | ||
| Cycling (indoor) 50:00 [1] | |
| ahr:125 slept:8.0 shoes: Kayano XI - white | ||
| Felt pretty poopy all day, but finally felt very chirpy and motivated at 11pm. Amazingly, there was actually one other person in the cardio room when I got there. Read and spun. I've found that on the recumbant bikes my left leg gets tingly (like falling asleep), regardless of my seat distance. The upright is much less comfortable for reading. (I switched to upright after 30 min.) I guess I'll stick with the recumbant, but the tingly leg thing is annoying. Getting off and shaking my legs for a min after 15 min works okay.
Long run tomorrow, rain or shine. Probably rain. I'll enjoy it. (Or at least I'll be telling myself that but actually be jealous that Seabass gets to orienteer in VA tomorrow, where it won't be raining.) | ||
Friday Jan 20 | ||
| Strength/Core 20:00 [2] | |
| ahr:128 max:164 shoes: Kayano XI - white | ||
| Didn't have much time, so I moved quickly between different exercises. Perspired quite a bit more than I usually do while lifting. My mother would be disgusted. ;-)
Up at 0400 this morning for a morning flight. Moving to night flying next week, so I'm going to try to adjust my sleep schedule all in one go. Here's for a late Friday night! | ||
Thursday Jan 19 | ||
| Note | |
| weight:143.5lbs | ||
| I just rediscovered the photos Seabass and I took at our first A meet (Tahoe, 2003). We had this stuffed elephant with us and documented the experience. I laughed out loud, and I'm the one who took the pictures, so I figured someone else might find them funny.
Also scanned my maps from this weekend. Day 1 and Day 2. | ||
| C • Chair 4 | ||
| Running (trail) 41:30 [2] 6.5 km (6:23 / km) +50m 6:09 / km | |
| ahr:167 max:181 shoes: Asics Trail | ||
| Burns Park. Yesterday's tempo workout felt really easy, so I thought I'd be good for an hour or so of hammering on the hills. As soon as I started running I knew that that wasn't happening. Hopefully that means that yesterday really was useful. Ran real easy and stuck to the flatter stuff, managed to keep going for 40 without too much trouble. There were obviously others enjoying themselves much more, as I saw at least 2 dozen deer prancing about like they had nothing better to do, and one used condom in the parking lot.
Might be switching to night flights next week, which means (hopefully) plenty of daylight hours for terrain work. | ||
| Strength/Core (stretching) 10:00 [1] | |
| ahr:105 | ||
Wednesday Jan 18 | ||
| Running warm up/down (treadmill) 24:00 [2] 2.5 mi (9:36 / mi) | |
| shoes: Kayano XI - grey | ||
| Running tempo (treadmill) 23:03 [3] 3.0 mi (7:40 / mi) | |
| shoes: Kayano XI - grey | ||
| 3 x 1 mile tempo at the gym at treadmill pace "7:41", 1% incline as usual. Tried the new shoes today. They felt really stiff, which means that I must have put a lot of hurt on that other pair in only 200 miles. | ||
| Cycling 20:00 [2] | |
| More spinnin' and reading, right after running. | ||
| Strength/Core (stretching) 10:00 [1] | |
| No popping sounds. I seem to be slowly but surely gaining flexibility.
Both today and yesterday, after running on the treadmill, I noticed that I had a sore spot on my lower spine. It's not pain, it just feels tender, like someone hit me and it's bruised. I've noticed it before, but I hadn't associated it with the treadmill. I'll have to keep note to see if it really is the machine, and whether it gets worse. | ||
Tuesday Jan 17 | ||
| Running (treadmill) 30:00 [2] 3.2 mi (9:23 / mi) | |
| ahr:162 shoes: Kayano XI - white | ||
| Headed to the gym for an easy "loosening" run on the treadmill. I'm learning from other APers - the right music makes the treadmill tolerable without having to go ADD on the speed. Today it was mostly Nields, Radiohead, and AC/DC...
I think it's time to start rotating in the new pair of Kayanos. Legs feel great, maybe 95% or so. Good recovery from my trashedness Sat and Sun afternoons. | ||
| Cycling (indoor) 31:00 [1] | |
| ahr:135 | ||
| Another lesson learned from APers - reading on a stationary bike makes it actually enjoyable. I didn't really want to stop, but I have a stupid-early morning tomorrow. | ||
Monday Jan 16 | ||
| Orienteering 1:00:00 [3] **** | |
| ahr:143 max:176 10c shoes: Asics Trail | ||
| Scavenger O at Anza-Borrego. I had a flight to catch, so I knew I wouldn't be able to "scavenge" much. Decided to use the time to read the map really carefully while moving. I wasn't going very fast, and I knew where I was all the time, but it was still tough to read. Only "scavenged" one control. Wore my trail runners and was very glad I hadn't done so on either of the Red courses - traction on the sandy stuff was not nearly as good as with O shoes. | ||
| Note | |
| weight:144.5lbs | ||
| Anza-Borrego is over, back home. I had an awesome time. Great weekend of O, lots of cool people around. So, how did I do with respect to my goals?
1. Know which way to go out of each control. This went well (on the two A meet courses...). Unfortunately, in some of the complex stuff, knowing that doesn't get you very far. I need to have a little more foresight than just a general direction. Or at least, if I don't, then I need to take the time to figure something out that will work before I move in that general direction. 2. Smoother long legs. This went better than in the recent past, with the exception of the run to 2 on day 2. In general, though, I had more confidence in my ability to navigate more of a straight line, or to generalize and run the long legs faster. 3. Definitely did not run the sprint cleanly. I really think poor attention to (1) is the main cause. It was poor "map reading", but if my map had been oriented correctly, that would have helped. As for being totally beat at the end of the weekend? Absolutely. I was exhausted. I ran hard. And it wasn't a disaster. Biggest thing I think I need to work on based on the weekend: Keeping better map contact. Hmm, seems pretty general. I tried to check off more collecting features as I went, but I think I was looking too hard. I need to generalize more. Or I need to improve my ability to read on the run a billion-fold. (Maybe both are true.) Positive: The run on Sunday going well actually convinces me even more that I can do much, much better. It's hard to explain, but a good day seems to reveal areas to improve better than a bad day does. I guess on a bad day the focus is on big mistakes. I definitely made mistakes on Sunday, but they were far from disastrous. The key is probably that I can compare my mediocre legs to good legs and see that there's a difference between "not making a mistake" and really running a leg well. Plus, I know that I can move faster. Just gotta keep working on that reading the map while running thing. Overall, I think it was a helpful weekend. Fun, too! | ||
| C • good job! 5 | ||
Sunday Jan 15 | ||
| Orienteering race 1:23:22 [4] *** 8.44 km (9:53 / km) +225m 8:43 / km | |
| ahr:177 max:194 spiked:5/11c shoes: Integrators (Red) | ||
| Day 2 red. Map. Much better today, and I felt a little more like I'd actually earned 2d place. ;-). I maintained very good focus for the majority of the course. For the first time, I was not distracted by other runners (and there were a lot of them). I also did not look at my watch, even once. I didn't think about what other people were doing, or how long it was taking me, I was just focused on the leg I was running. When I finished, I felt really good about the run (a first?). It was a very good day, mentally, and I had a very good attitude.
I think I can at least partially attribute this to the fact that I spent some of the morning before my start chilling in my tent thinking about how I was going to run. 26 years old and I finally understand what all those coaches and music teachers meant about good visualization exercises. :-) I did make two noteworthy mistakes (~3 min each?), and one poor route choice (early in the course, lacking confidence). For all three of those I did not have an attackpoint or any kind of control-circle plan. In one case (#6), I was reading the wrong control description, which caused much confusion (I was wondering where the heck one would hide a cliff on an alluvial plain). Though my route making choices were better, and map contact was better, I did poorly at having a plan for near the circle. Suzanne was top female with about 80, Sharon behind me with about 90. I don't recall top male time, I think just around 60. (I bet I can get that fast.) | ||
| C • I had also found that I often ... 1 | ||
| Orienteering 20:00 [2] | |
| shoes: Asics Trail | ||
| Maze-O at Anza-Borrego. I was totally and completely physically and mentally exhausted. By the time I got started (I had to wait for more maps to be recycled) I had convinced myself that I only wanted to do 3 or 5 (of the 8 controls). And once I got started I started to question even that idea. I scrambled up a mudstone ridge and got to a sort of dead end, where up was basically a cliff, and down was steep and slippery. And, well, I freaked out. I was just way too tired to even think about doing anything, and looking at the map made it worse. So, after calming down I eventually made my way back to the start, recylced my map to new starters, and walked back to the finish. I did spend some time looking at a pretty complex map, and making some sense of it, so all was not lost.
| ||
| C • Scary 2 | ||
| Strength/Core (stretching) 10:00 [1] | |
| More of the same from the night before. I don't know why I skip out on stretching. Feels great after hard runs, and certainly seems to help. | ||
Red Day 2 - Splits | ||
Saturday Jan 14 | ||
| Event: Anza Borrego Desert O-Fest 2006 | ||
| Orienteering race 1:42:53 [4] **** 7.52 km (13:41 / km) +360m 11:02 / km | |
| spiked:6/12c shoes: Integrators (Red) | ||
| Anza-Borrego Desert O Fest, Day 1 Red. Map. Okay day. All my errors were similar, so at least I wasn't screwing everything up, just one thing. Many times. No problems with cacti. Overall, I did do well with my first goal of knowing which way to go out of the controls. More on this further up.
Suzanne was top female with ~82, Sharon right behind me with ~105. Top dude around 66. Tough terrain today, but that's a big gap. | ||
| Orienteering race 32:30 [3] *** 2.88 km (11:17 / km) +120m 9:20 / km | |
| ahr:179 max:187 spiked:7/12c shoes: Integrators (Red) | ||
| Afternoon Sprint. Map. Legs were trashed from the morning, but that's not the primary reason that this was a pretty piss poor run. Definitely not clean. Rather silly map reading errors on 2 and 8, and a smaller "communal error" on 10. A more technical sprint than some past ones. Heck, a more technical course than any ALTOS advanced course. ;-) I wasn't too thrilled with this, but my mistakes were of the "just not paying attention" variety. | ||
| Strength/Core (stretching) 10:00 [1] | |
| Did some Yoga-influenced stretching in my tent. I think they really helped me feel better on Sunday. At least, no real soreness, just tiredness. | ||
Team Fundraiser Sprint - Splits | ||
Red Day 1 - Splits | ||
Friday Jan 13 | ||
| Note | |
| slept:9.0 | ||
| Slept forever last night, but still exhausted when I got up. Maybe I'll sleep on the plane to SD. Reminder of my goals/plans for the weekend:
1. No directional errors going out of the control. This is prevented by really knowing which I'm going to go before I get to the control. 2. Smooth long leg execution. I can do this by simplifying the map and sticking with an initital decision. 3. Clean sprint race. I guess I just have to concentrate and do it. ;-) | ||
| C • Good Luck 3 | ||
Thursday Jan 12 | ||
| Running (road) 35:00 [2] 5.8 km (6:02 / km) +30m 5:53 / km | |
| ahr:162 max:180 slept:6.0 shoes: Kayano XI - white | ||
| Easy run, east loop on base. Felt like I was dragging. Could be something to do with how friggin' hungry I was all afternoon, which is ridiculous given how much I've eaten the past 24 hours, and how little I did yesterday. Probably sleep related. | ||
| Strength/Core (lifting + stretching) 28:00 [1] | |
| ahr:139 max:170 | ||
| Upper body, thorough leg stretches between exercises. | ||
Wednesday Jan 11 | ||
| Note | |
| slept:4.0 (rest day) | ||
| Busy day, what with a test *and* an extra "free" "we feel like you've been jipped" "prove that you don't suck" simulator mission. Rather than squeeze something in when I'm exhausted, taking it easy before the weekend. | ||
Tuesday Jan 10 | ||
| Running (road) 23:50 [4] 5 km (4:46 / km) +15m 4:42 / km | |
| ahr:179 max:196 slept:5.0 weight:144lbs (sick) shoes: Kayano XI - white | ||
| Shitty day. Ran hard.
| ||
| Running (road) 10:00 [2] 1.4 km (7:09 / km) +10m 6:54 / km | |
| ahr:165 max:172 shoes: Kayano XI - white | ||
| Trotted the rest of the way home. A little calmer, but with a very sore jaw. (Was I that tense?!) | ||
Monday Jan 9 | ||
| Running (terrain) 41:00 [3] | |
| ahr:175 max:197 slept:5.0 weight:144lbs (sick) shoes: Integrators (Red) | ||
| Had a bit of daylight left after class, so I ran over in this itsy bitsy piece of woods on base, just a 3 min jog from my door. Turns out it's designated an "archery hunting area". Didn't think anyhting would actually be hunted in that little patch of woods, but I stumbled on a very fresh coyote! Not sure what's up with that.
Did a variation of Mal's suggested 15-15-15 intervals. I did 3 sets of 5x(15 sec very hard/15 sec easy). First set in regular woods, second on soft pine needle floor, and third up and down a loose sandy/rocky hill. It will take some practice before I can do 15-15-15 at full speed in rough terrain, not just because of fitness but because it's scary. This was supposed to be easier to ease into it, and because I'm still sick, but my legs were still pretty tired on the run back. Best O news of the week - Mr. Captain Navigator Scheduler dude is nice, unlike those mean civilian types, and after a quick chat my Fri afternoon is clear and I'm set to go to the meet this weekend. Phew. | ||
| C • Good Luck. 2 | ||
Sunday Jan 8 | ||
| Mapping 3:00:00 [1] *** | |
| slept:10.0 (sick) | ||
| Decided to consider logging mapping, since it also serves as valuable training and would like to keep track of how much of it I do. Besides, I saw Eric doing it, figured it was a good idea. ;-)
I'm not going to count mapping for total training hours. So maybe I'll just make a note when I do it instead. We'll see. Spent the afternoon on the nw corner of Burns Park. | ||
Saturday Jan 7 | ||
| Note | |
| (sick) | ||
| I feel like crap. Great. Maybe I'll be able to do some kind of chill training later in the day. | ||
| Running (treadmill) 30:00 [2] 5 km (6:00 / km) | |
| ahr:158 max:176 shoes: Kayano XI - white | ||
| Smurfed some Afrin and headed to the gym. Not surprisingly, it's not a busy place on a Saturday night. Probably correlated with the high number of DUIs on base each weekend. If they were only at the gym...
Easy run on the treadmill, doing some quick map reading. While I seem to manage to pick up contour shape and veg patterns with quick glances, I find it impossible to read individual symbols (like a brown x or a boulder) on a detailed map while on the treadmill. No matter how long or hard I look. I'm not sure if when I orienteer I just slow down significantly without noticing it, or whether it's easier when not on a treadmill. Less bounce? Easy to pause quickly? Regardless, I obviously need to spend a lot more time physically practicing reading the map while running. I've said this before, but just repeating myself doesn't make it happen. Maybe now someone will scold me if I don't, eh? As I hoped, I felt 10x better after some exercise. But only for a few minutes... :-( | ||
| Strength/Core (lifting + stretching) 30:00 [1] | |
| ahr:144 max:170 | ||
| Upper body work, lower body stretching between sets. | ||
Friday Jan 6 | ||
| Note | |
| slept:6.5 weight:145lbs (rest day) | ||
| A little sniffly today. Couldn't stay asleep this morning. No running planned anyway, but it's annoying. Hopefully sniffly is all. Chugging lots of water. It's supposed to be a crazy beautiful weekend here (high of 70 tomorrow!) and I'd like to be able to enjoy it with some good workouts. | ||
Thursday Jan 5 | ||
| Running (trail) 40:00 [2] ** 3.5 mi (11:25 / mi) | |
| shoes: Asics Trail | ||
| Ran real easy at Burns Park, with the map, doing a quick sanity check on the section I planned to work on. Mostly on trails, up and down the big ridge. Then spent the rest of the afternoon working on the map. I'm very quickly gaining even more appreciation for good mappers.
The evil people (aka "schedulers") seem to have pushed my return to the flight line up to before the holiday weekend, which means my plans for Anza-Borrego are in grave danger. Enough to make me want to kick things. | ||
| C • Weekend of O in danger 3 | ||
| Mapping 2:30:00 [1] *** | |
Wednesday Jan 4 | ||
| Running warm up/down (road) 36:00 [2] 4.6 km (7:50 / km) | |
| shoes: Kayano XI - white | ||
| Another nice day - high 60's and dry, but overcast and windy. Tank and shorts weather, baby. Chizz.
Legs felt heavy from yesterday. Ran to the track and did 2x1600 tempo + 2x800 interval + 4x200 rep. 2 min easy between tempo, 3 min easy before the 800s, and 2 min recovery between each 200. | ||
| Running tempo (track) 15:23 [3] 3.2 km (4:48 / km) | |
| ahr:185 max:193 shoes: Kayano XI - white | ||
| First was a bit fast for tempo:
7:38 181/189 7:45 187/193 | ||
| Running intervals (track) 10:26 [4] 2.4 km (4:21 / km) | |
| ahr:189 max:200 shoes: Kayano XI - white | ||
| The second 800 was brutal. I don't think it's a matter of being too fast (maybe a little...) but more just tired from yesterday. The 200s felt harder than they should have been.
3:34 189/197 3:28 189/200 200s: 46, 46, 47, 46 | ||
| Strength/Core (yoga) 40:00 [1] | |
| Lots of popping sounds. | ||
Tuesday Jan 3 | ||
| Running warm up/down (trail) 44:00 [2] 7 km (6:17 / km) +15m 6:13 / km | |
| ahr:174 max:197 slept:8.0 weight:145lbs shoes: Asics Trail | ||
| Running tempo (trail) 20:00 [4] 3.9 km (5:08 / km) +15m 5:02 / km | |
| ahr:192 max:198 shoes: Asics Trail | ||
| Gorgeous day in Little Rock. About 60F, sunny, and dry. Perfect day for a tempo run at Burns Park! Ran in the western section: ~20 min easy, 20 tempo, then 20+ easy, with 5x30 sec strides. Felt great. Stayed until dark doing some field checking of the map.
Meanwhile, this HR stuff is bewildering to me. | ||
| Strength/Core 30:00 [1] | |
| ahr:131 max:164 | ||
| 20 min of upper body at the gym, plus 10 minutes of quality stretching in between the run and the gym. | ||
Sunday Jan 1 | ||
| Running (trail) 2:00:00 [2] 16 km (7:30 / km) +280m 6:54 / km | |
| ahr:179 max:191 slept:6.0 shoes: Asics Trail | ||
| Starting off the new year on the right foot (or maybe that's left...or right, left, right, left, right...) with a long run at Gunpowder Falls State Park. Ran the South Gunpowder Trail and looped around with the north trail. It's a nice trail, worked well today since the climbs all came in big chunks, with long flat sections between. Had to walk hills that normally would be no problem.
Basically, I felt like trash on anything that wasn't flat. Can probably be attributed to inadequate rest, fuel, and hydration. I learned a few things today. -Staying up late and trying to sleep in to get enough shut-eye does not work. -Wedding food may not be good enough to ensure a full stomach. -Not drinking alcohol is not the same as drinking lots of water. Basically, the day after a late wedding/new years party would make a poor choice for a race day. But it does make for a smashing time. | ||
| C • Gunpowder Falls State Park? 2 | ||
