Training Archive: CristinaIn the 31 days ending 2006-07-31:
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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 | |||||||||||||||||||||||||||||||
Monday Jul 31 | ||
| Orienteering race 1:05:18 [4] *** 6.5 km (10:03 / km) +265m 8:21 / km | |
| ahr:183 max:199 19c slept:6.0 shoes: Integrators (Red) | ||
| WOC Tour Day 2. Much better today. | ||
| C • WOC Tour !? 5 | ||
| Note | |
| Well, it's proving to be quite difficult to support the team at the WOC races, run the WOC Tour, do some fun media stuff, and get enough sleep. Haven't touched any of that pesky homework stuff. Of course, I'm having a blast, and I'm psyched for the sprint tomorrow - it'll be a good day for the US... I can feel it! | ||
| C • Sleep is overrated! 2 | ||
| Strength/Core (stretching) 6:00 [1] | |
Day 2 W21A - Splits | ||
Sunday Jul 30 | ||
| Orienteering race 1:37:27 [3] *** 7 km (13:55 / km) +285m 11:34 / km | |
| ahr:170 max:194 16c shoes: Integrators (Red) | ||
| WOC Tour Day 1. Tricky, and quite sloppy O by me. Definitely more difficult than yesterday (both days were in the same terrain as the WOC races held earlier in the day). Way past my bedtime, so full analysis later. | ||
| Strength/Core (stretching) 8:00 [1] | |
| Stretch just before bed (after the movie). | ||
Day 1 W21A - Splits | ||
Saturday Jul 29 | ||
| Orienteering 1:00:39 [3] 4.6 km (13:11 / km) +220m 10:38 / km | |
| shoes: Integrators (Red) | ||
| Ran the "Put & Run" race right after the middle quali (and lunch...eugh). Lots and lots of bobbles... and two significant mistakes (2-3 minutes) on the same leg! Crazy. BUT, it was a ton of fun, and even though I wasn't really in the mood for O when I started, I was definitely loving it by the end. The course (open women's A) had the same first half as the women's A heat, and the same second half as the women's B heat for the qualifying races. | ||
Friday Jul 28 | ||
| Event: WOC 2006 | ||
| Note | |
| (rest day) | ||
| Drizzly day in Aarhus, and a good time to chill for a bit. The middle q is tomorrow, followed by long q on Sunday + first day of WOC Tour. So I figured I'd be totally immersed in the Team USA activities at the race site tomorrow, followed by some kind of run... then be ready to go for the first spectator race Sunday. | ||
Thursday Jul 27 | ||
| Orienteering 56:00 [3] | |
| slept:8.0 shoes: Integrators (Red) | ||
| Ran the first half of a course that Tom set on the Silkeborg Sonderskov 1:10,000 map. I was only going to run that much because my right quad was tweaky. But it felt fine while running, so I wanted to do more. I didn't have it in my mind to do the rest of the course, so instead I ran the first half again, since I'd never re-run anything before. The results are telling: 32 minutes versus 23 minutes. And I wasn't running significantly faster (just more continously). | ||
| Strength/Core (streching) 10:00 [1] | |
| Good evening stretch. | ||
| C • reruns 2 | ||
Wednesday Jul 26 | ||
| Orienteering 1:05:00 [3] *** | |
| slept:8.0 shoes: Integrators (Red) | ||
| Trained on the "middle distance" relevant map west of Silkeborg. We ran one of the Swiss courses that Sandra had - total course was somewhere between 5 and 6, and I skipped two controls.
Ran the first several controls and a fairly chill pace, then picked it up for the middle section, more like "race pace". Probably would have done the rest pretty hard, but I accidentally went to 18 instead of 15, and simultaneously developed a flying fan club of insects. They must have followed me for about a kilometer and it was very distracting. The rest of my run (15-19-20-F) was mostly an attempt to get rid of the bugs. They were quick, and I couldn't lose them! Crazy. It was a good trianing run, really fun running through the white woods. It took me a little bit to get into the map. It's also tough to orienteer without bags, since you don't get that instant gratifier of the gleaming white and orange... | ||
| Strength/Core (stretching) 5:00 [1] | |
| After the morning training... but before the beach visit. :-) | ||
Tuesday Jul 25 | ||
| Orienteering 1:00:00 [2] *** | |
| Easy intensity training - line-o and control picking - on the "very relevant" middle map south of Silkeborg (Ryekol). It was a very small area but there was some interesting stuff. In particular, I found the wide open area with lots of contour detail sort of tricky. You'd think it would be easy, since you can see everything, but maybe it was distracting to be able to see so much. It would sort of be like AZ desert orienteering, except the features were much smaller. Sort of like a center for ants. | ||
| Orienteering 26:40 [3] *** 2.9 mi (9:12 / mi) | |
| shoes: Integrators (Red) | ||
| Afternoon training - picked Sandra up at the train station and said "yo, we're training right now!" She took it well.
Boris drew up a very fine sprint course on the Botanisk Have map... the botanical gardens in Aarhus. Ross and Boris set out paper "streamers" to make it oodles of fun, though I'm not sure why Boris is doing this rather than one of us who isn't racing. The park was really neat, and it was tons of fun running. I seem to jive well with the 1:4000 scale, like it just makes sense. Plus, of course, it's open and you can see stuff, which makes it easier. Ran parts of this at a "2", and plenty at a "3", with maybe some at a "4". | ||
| Orienteering 20:00 [1] *** | |
| shoes: Integrators (Red) | ||
| Going back over part of the sprint with Sam, Sandra, and Hill. | ||
Monday Jul 24 | ||
| Note | |
| I just thought it was neat that they had free wifi in the terminal in rejkyavik. Nice perk. | ||
| C • WiFi 2 | ||
Sunday Jul 23 | ||
| Running (trail) 1:06:00 [2] * | |
| slept:5.0 shoes: Asics Trail | ||
| Nice (albeit wet) day in MA. Downed some of my mom's scrumptious mango sorbet and then we headed to Callahan. Didn't really do mom intervals, just ran back and forth to let her know which way to go. We both carried trail maps, though I'm not sure that really helped. Glorious run.
Off to Copenhagen tonight! | ||
| Strength/Core (stretching) 12:00 [1] | |
Friday Jul 21 | ||
| Running (road) 21:00 [2] 2.0 mi (10:29 / mi) | |
| slept:6.0 shoes: Kayano XI - grey | ||
| Unpleasant Texas morning run. Hopefully the last one of those for a while - 30 day orienteering adventure begins tomorrow (more or less). | ||
| C • Have fun 5 | ||
| Note | |
| So, a good time for a little note. Let's take a look at those 2006 goal, shall we?
Original goals, with *comments. 1. Look at a map or maps every day. This is easy because I practically do that already. *and a silly goal. I have pretty much done this, but just "looking" at a map does not necessarily mean that it's a good use of time. not a very descriptive goal. Should read: do real map study (at least 15 min; CF counts) at least 6 days per week. 2. Reach by March 1, and maintain thereafter, a healthy race weight of 137 lbs. *Hasn't happened. Last month at The Rock and the month in Senegal put a halt to my progress on that front. Not going to stress about it while I travel, so it will be a focus when I return. 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. ... [snip] *Only 143 so far, with 30 of O, 99 of running + O. Same explanation as the weight, really (which is to say, not an excuse...just a reason.) I think 300 hours is still very reasonable, and also the 250 combined. So I'll keep pushing here. 4. Run a 21 min 5k/35 min 8k. *I can definitely still get there this year. That would rock. 5. Cut my USOF ranking position in half. *This is a stupid goal, as it depends too much on other people's perfomance. Instead, shooting to raise my ranking "points" to 70 (a "smarter" and basically equivalent goal). Last year: 59 points. Rolling rankings right now: 65.8 points. On the way. 6. Win a red course at an A meet. *Another stupid goal, because winning might not have much to do with orienteering well. I proved that by winning both days at Tahoe... 7. Finish in the top 5 of eligible women at the US Team Trials in at least one event. *Didn't happen, but it was good to try. Sort of a lofty goal, and it meant that I had some kind of expectation for myself to make it a more "important" event rather than just another A meet. So, that's it. Not much else to say other than... goal for the next month is to orienteer a ton and have fun! | ||
Monday Jul 17 | ||
| Running (road) 30:00 [2] 3.0 mi (10:00 / mi) | |
| shoes: Kayano XI - grey | ||
| Easy night run to the water tower. Supposedly still 90 degrees out, but there's a ginormous difference between 90 in the dark and 98 in the sun. Still, that's pretty hot for 10pm. Glad the rest of the country can suffer with us this week.
Speaking of which, did some mild strength work today after I rescued a large collection of moving boxes from a lt col who was recycling them in our parking lot. Dunno why he picked our lot, but they're mine now. I haven't actually put anything in any of them yet, but it still makes me feel like I've just completed the first step in my move out of Texas! | ||
| C • Same wavelength? 4 | ||
| Strength/Core (stretching) 12:00 [1] | |
Saturday Jul 15 | ||
| Running warm up/down (road) 17:00 [2] 1.62 mi (10:29 / mi) | |
| ahr:158 max:178 shoes: Kayano XI - grey | ||
| Warm up before the start. Toasty enough out that this hardly felt necessary. | ||
| Running race (road) 23:18 [4] 5 km (4:40 / km) +30m 4:31 / km vdot: 41.6 | |
| ahr:192 max:199 slept:6.0 weight:145lbs shoes: Kayano XI - grey | ||
| Eh, not too bad.
It was sort of warm (mid-80's) and soupy (dew point low 70s). Not ideal, but probably feels a lot worse than it really is. The course was almost out and back - the way out had a bunch of little spurs so that the turnaround was just before the 2 mile mark. This had the effect of breaking up the 1/2 mile downhill on the way out, making it a bit of a surprise when it was a continuous (very gradual) climb on the way back. The first mile was of the little up little down variety, and I had a good pace going, pretty well controlled, for once. At the start there were all these women racing past me and I was like, "they can't *all* be that fast..." and, sure enough, most of them weren't, they just blew up in the first mile. Second mile felt almost too good, but that's probably because of the downhill at the end of it. I was thinking, "I should be hurting more by now", but I knew I was going down, so I figured it all balances out. More down that up so far, so the splits make it seem like I went out too fast and blew up. The last mile was hard, and I was definitely slower going up, but not dying. I certainly didn't feel like I was going too hard in the beginning, so I don't know if I raced poorly or whether it really was just the hill's fault. Splits: 7:12, 7:13, 8:03, :50 4th in age group, 6th woman, 30th overall (small race, maybe ~125 runners?) Pretty solid effort throughout, didn't have much left at the end. I'd love to do this on a cool day... and a pancake course would be an added bonus. ;-) I have to admit that I didn't feel as tired this morning as I thought I would, but I still almost didn't get out of bed to go. What actually got me out the door was the fact that I had written here that I was going to do it, so I wasn't going to skimp out. So, even though I had no threats, AP motivated me! That's kind of neat. | ||
| Strength/Core (stretching) 10:00 [1] | |
| About 5 minutes before and after the race. | ||
Friday Jul 14 | ||
| Note | |
| No running yesterday. I meant to, but I also meant to do a lot of things yesterday. Can't win them all. Basically, I suck. No getting around that.
I'm going to run a local 5k tomorrow, just to see where I'm at. Is that p-stranding? I haven't done any kind of "test" since the 1.5 mile run for the PFT back in March. Ran that in 10:12, which loosely implies a ~22:30 5k. Last 5k was in Oct, 23:10 (alone on a track). I know I'm in better shape than I was for both of those, but I don't really know how much better. It's also warm and humid. No goal, just want to see what happens, but I do need a plan. I think I'll start at pace for ~22:30 and see how I feel from there. | ||
| C • Ya might want to do something 2 | ||
| Running (road) 20:00 [2] 2.0 mi (10:00 / mi) | |
| shoes: Kayano XI - grey | ||
| Chizzizzle late night run over by the approach end of 14L. Finished before 11 (barely) which is hardly encouraging for sleep amounts. | ||
| Strength/Core (stretching) 10:00 [1] | |
Wednesday Jul 12 | ||
| Running warm up/down (road) 36:00 [2] 3.2 mi (11:14 / mi) | |
| ahr:165 shoes: Kayano XI - grey | ||
| Late night tempo workout after some productive (for me) procrastinating. Still in the upper 80's and muggy, but at least there was no sun...
Ran 4x6 min cruise intervals, 1 min recoveries. Felt pretty good. First one too fast, of course. That's what happens when I feel good. | ||
| Running tempo (road) 24:00 [3] 3.06 mi (7:49 / mi) | |
| ahr:188 max:193 shoes: Kayano XI - grey | ||
| Trying to base this on feel rather than speed or HR, but I sort of monitered both of those, too. First one was way faster than 8:00 pace (probably under 7:30), but the next two were just under 8, which is probably about as fast as I should do them. And the last I ended up quite a bit slower in order to maintain "comfortably hard" - probably about 8:10 or 8:20 pace. I need to work on control at the beginning of these workouts... | ||
| Strength/Core (stretching) 15:00 [1] | |
| Good stretch after the run. | ||
Monday Jul 10 | ||
| Running (trail) 40:00 [2] 3.33 mi (12:00 / mi) +55m 7:06 / km | |
| ahr:149 max:175 slept:7.5 shoes: Asics Trail | ||
| Another fabulous day in Massachusetts. Went for a really easy morning run at Nobscot with my mom. Why do I write "my mom" when I actually call her "mami"? Since when am I embarrassed by such things? I should try again.
So, went to Nobscot with mami. Sort of did mom intervals, but actually she was inspired to run herself a little bit. Had her jogging 1 min-90 sec at a time, and then she'd walk for several minutes while I ran out and back. All told, she probably clocked about 10 minutes! That's likely more running than she's done, total, in 30 (or 40) years. She's on her way! Felt really good today, just a few little parts feeling slightly used from yesterday. I wish I could run here every day! Back to Texas now. :-( | ||
Sunday Jul 9 | ||
| Running race (trail) 1:47:00 [3] 7.2 mi (14:51 / mi) +520m 7:33 / km | |
| slept:6.0 shoes: Asics Trail | ||
| Skyline Trail Run at Blue Hills. I didn't really treat it like a race (didn't even wear a watch) though it's not like I could have moved faster on the uphills... nor significantly faster on the downhills without risking a limb. In fact, I think it was my speedy downhills (compared to the other back-of-the-packers, that is) that had me ahead of some obviously speedier runners. Whatever it was, I ended up running about 80% of the course without seeing anyone else! Some race. ;-)
It was a pretty neat route, mostly on trails that I'd hiked before for the great views from the tops of the hills. Who knew someone would be crazy enough to have people *run* them? It was nice and cool out (maybe low 70s at the start), with especially nice cool breezes at the tops of the hills. I couldn't have picked out a nicer tough Sunday run. I could have picked out many nicer flat runs, but not a nicer tough run. Winning dude ran 1:04, winning dudette (Samantha) in 1:12, with Hillary right behind. Smokin'. My mom also had a great time, running the middle water station. It was so tiring, watching all those runners go by, that she treated herself to a much deserved donut at the finish. | ||
| Strength/Core (stretching) 12:00 [1] | |
| Stretched once I got home. | ||
Saturday Jul 8 | ||
| Running (trail) 30:00 [2] 2.86 mi (10:29 / mi) +60m 6:07 / km | |
| ahr:166 max:184 slept:9.0 shoes: Asics Trail | ||
| Totally awesome morning run at Nobscot with my mom and Seabass. Ran mom intervals, but with Seabass at the other end. Beautiful day, and I felt great. Nice little loosening up run before tomorrow's monstrous thing.
Also a check of the toe that I bashed up pretty badly Wed night. Had been sort of worried about putting a shoe on, but I guess my running shoes are all big enough that it's not a problem. Didn't hurt going down steep stuff, of which I am sure I will see plenty tomorrow. | ||
| C • skyline race! 2 | ||
Thursday Jul 6 | ||
| Note | |
| (rest day) | ||
| Travel to Boston. Got in just past midnight, but it doesn't have to be daytime to be totally gorgeous here. I love it. | ||
Wednesday Jul 5 | ||
| Running (road) 30:00 [2] 3.3 mi (9:05 / mi) | |
| ahr:167 max:190 slept:5.5 weight:143lbs shoes: Kayano XI - grey | ||
| Much better than yesterday! A fine evening run. 77/73, so it was muggy but not hot. To the water tower this time, with 4x20s pickups at the end of the run.
Random factoid of the evneing: I just did a "sort by proximity" of training logs and discovered that Lisa, Tom, Spike, Mary and Eric all fall within my 10 closest people (of those actively training, I suppose). They all live pretty far from me. Just one more reason to make friends with the assignments people... | ||
| C • Proximity to ... The 10 8 | ||
| Strength/Core (stretching) 5:00 [1] | |
Tuesday Jul 4 | ||
| Running warm up/down (road) 27:00 [2] 2.08 mi (12:58 / mi) | |
| shoes: Kayano XI - grey | ||
| This was one of the stupider things I've done recently. Planned on morning intervals, only when I got up I decided I was too hungry to run, so I ate a little bit and waited... until 11:30am. Temperature ~90F + dew pt ~73F = 100F heat index. On exposed asphalt. Nice.
The plan was 4x800 at about 3:30 w/ 2 min recoveries. The first I could manage, but jeebus, it was hard for a first interval. The second felt like an 800m time trial, only 45 seconds too slow. I decided it was too hot for the planned workout (or rather, I had to admit to myself that I am not invincible when it comes to heat), took a longer break, and decided to do a couple 400s instead. Barely managed a 400 in about 1:47, and walked a recovery. At this point it was obvious that there would be no more intervals on the agenda today. I jogged a little, but I couldn't muster faster than a ~13 min/mi shuffle, and my HR was racing (upper 180s). So I decided to walk for as long as it took to feel recovered. HR would not go below 150, even after 10 minutes of window-shopping stroll speed. Basically walked all the way home, where I downed some V-8 and wolfed a salmon sandwich. Also discovered that I had lost about 2.5 lbs of water with just ~3 miles of running (and another ~30 minutes of walking). Nice. At least I got a run in. (There's always something good!) And I bought tickets to Denmark. Screw this "free military travel" stuff. It was stressing me out. | ||
| Running intervals (road) 8:52 [4] 1.25 mi (7:04 / mi) | |
| max:199 slept:8.0 weight:143lbs shoes: Kayano XI - grey | ||
Monday Jul 3 | ||
| Running (trail) 53:00 [3] 4.42 mi (11:59 / mi) +225m 6:26 / km | |
| ahr:183 max:198 slept:8.0 weight:144lbs shoes: Asics Trail | ||
| Had decided last night that if the wx was okay I'd go out to Gov't Canyon to run. Got up and couldn't see more than 10 feet through the fog, impending t-storms all day. Figured it wasn't worth risking my life on 1604 for the long drive and opted for McAllister instead. But, on my way there, the fog lifted and I changed my mind and decided just to go for Gov't Canyon. So I drive all the way out there only to find out that the trails are closed because - get this - there was rain in the *forecast*.
Ranger there recommended Friedrich Park, basically on the way home for me, and I'd never been. Looked small on the map and not too promising when I got there, with some paved trails. But, being right on the edge of the Hill Country, it turned out to have some gruelingly steep and rugged trails. Plus, wet limestone = treacherous. So I ended up being pleasantly surprised and getting in a damn fine workout. It was warm (about 85) and pretty humid by the time I got there. Sort of nasty, but there were these teasing little puffs of cool air that would blow by every once and a while. Looking forward to Boston this weekend... | ||
| Strength/Core (stretching) 10:00 [1] | |
Saturday Jul 1 | ||
| Cycling (road) 46:00 [2] 12.2 mi (3:46 / mi) | |
| slept:11.0 weight:144lbs | ||
| Tour de Randolph. Not too windy today (under 10mph, and from the east!) and downright chilly - 74F! but humid. The T-storms mostly passed to the east, so it was clear and dry this evening. Too bad they didn't do it earlier, I had to nix my solo flying time today because of them.
Having major lethargy issues this week, today was pretty bad on the bike. Sort of felt like I was going to pass out down by the golf course, which is an odd feeling when you're not really working very hard. I think what it means is that I should not run tonight. Or at least, not very much, depending on how I feel. | ||