Training Archive: CristinaIn the 31 days ending 2007-05-31:
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| 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 | W | H | |||||||||||||||||||||||||||
Thursday May 31 | ||
| Cycling (road) 20:00 [2] 4.5 mi (4:27 / mi) | |
| Ride in to work.
I've been riding in wearing the clothes I wear under my flight suit - typically mesh shorts and a black t-shirt. Today the gate guard (usually very friendly) told me I needed to start wearing a brighter color. I guess the bright, reflective messenger bag isn't enough for the daytime (at night I go all out - reflective vest, reflective pieces on my bag, bright bike lights). Guess I'm going to have to start packing one more thing. | ||
| Cycling (road) 20:00 [2] | |
| Home. Sweaty. | ||
Wednesday May 30 | ||
| Note | |
 | ||
| C • awwwwww! 13 | ||
| Running warm up/down (road) 13:00 [2] 1.25 mi (10:24 / mi) | |
| shoes: Kayano XII (pink) | ||
| Warm up to the park and cool down back. | ||
| Running tempo (road) 24:00 [3] 3.0 mi (7:59 / mi) | |
| shoes: Kayano XII (pink) | ||
| Rocky-style workout. I ran while Seabass skated. Now I know how she feels when we run together. She was just doodling along, chatting it up, and I was huffing and puffing to keep up. The good news is that that was the most pleasant hard workout in a long time. Not sure if it was quite fast enough for tempo, but it was a good hard steady run, and I haven't done much of that lately. | ||
| C • Tow! 2 | ||
Tuesday May 29 | ||
| Cycling (road) 20:00 [1] 4.5 mi (4:27 / mi) | |
| In to work. Tired. Don't want to fly. | ||
| C • Back to Sweden 1 | ||
| Cycling (road) 17:00 [2] 4.5 mi (3:46 / mi) | |
| Ride home. Did fly but we broke at absolutely the most perfect moment and had to call it a day.
Usually I round down my commute time to 20min (from ~23ish) to account for lights and such. But today it actually only took about 17 to ride home, even with a bunch of lights. Crazy! Playing with kitties!!! !! | ||
| C • Broke? 2 | ||
Monday May 28 | ||
| Hiking 2:30:00 [2] 6.6 mi (22:43 / mi) +400m 11:53 / km | |
| shoes: Asics Trail Attack III | ||
| Tired from a productive house weekend but desperately wanting some outdoor activity, we dragged ourselves up Mt Lemmon for a little hike at altitude. Nice and cool up there, must have been in the upper 70s at about 7500'. Hiked Sunset - Marshall Gulch - Aspen - Sunset loop. Most of the burn areas are growing nicely and there's a section of the Aspen trail that looks more like a rain forest than Arizona alpine. I hauled some extraneous weight and still couldn't convince Seabass to run at all. Maybe that's because it was a taunting kind of pleading. Next time.
After the hike I pulled out of the parking lot, threw the car in neutral, and coasted down the mountain to the first stop sign - approximately 17 miles. There was one small rise that I almost didn't make it over. Got down to about 2 or 3 mph before clearing and cruising down the rest of the way. | ||
| Note | |
| Not much training this weekend but quite productive otherwise. A sampling: painted the roof, fixed the dryer, installed a closet system, acquired and placed an entertainment center, unpacked essentially everything that was left and, perhaps most importantly, adopted two kitties.
No pictures yet as they don't come home until tomorrow (minus their ovaries and what not). They are from the same litter, two black females bottle-raised by a volunteer foster mom. She gave them satisfactory names (Rose and Clementine) but of course we are going to give them a chance to get ridiculous alternative names. And then change them again if their personalities suggest something striking. Rejected name pairs include: Bill and Al; Picard and Janeway; Apples and Oranges; Green Eggs and Ham; Sam and Hill; Boojum and Jabberwock. Suggestions welcome. All namesake bribes will be considered. | ||
| C • kitty pairs 12 | ||
Saturday May 26 | ||
| Note | |
| The Good German (1)
But barely. Seabass recommends the book, and I think I will. | ||
| C • Book was good. 2 | ||
Thursday May 24 | ||
| Note | |
| Didn't ride in today but did play a rough game of kickball. Os vs. Es and the Es kicked our butts because there seems to be a preponderance of highly unathletic officers in this squadron. I'm guessing many of them were picked last in gym class.
In more exciting news, definitely cleared for Finland/Sweden next month, but 90% sure that Ukraine is not going to fly (pun intended) - they want me flying, especially as I'm still getting all spun up. I might try for a trip in the fall instead, which is much more likely to be acceptable. | ||
| Skating 28:00 [2] 4.0 mi (7:00 / mi) | |
| Pre-sunset skate. (Felt nice though it was supposedly still over 90.) My knee was ever so slightly tweaky last night and I could feel it during kickball this morning. So, skates it was. I skated to the bike path to do one lap (17 min) and skated back. I haven't really skated on roads much and I couldn't decide whether it's proper to be on the left, like a runner, or on the right, like a cyclist. Anyhoo, the skate over wasn't nearly as scary as I thought it would be, which is great since I hope never to stoop so low as to drive 1/2 a mile to get to a bike path. | ||
| C • Not sure which is proper but... 3 | ||
Wednesday May 23 | ||
| Cycling (road) 20:00 [2] 5.0 mi (3:59 / mi) | |
| Morning commute. A little harder than usual, running a bit late. Air felt funny this morning (about 5), a little bit of a different smell, maybe something that people call "moisture" in the air. I'd almost call it humid. Almost. | ||
| C • Your commute got 1/2 a mile lo... 10 | ||
| Cycling (road) 20:00 [1] 4.5 mi (4:27 / mi) | |
| Ride home. Tired and had a nasty headache and it was rush hour, which isn't that big a deal in Tucson but it's sure not as nice as when the roads are empty.
Went to Montana today but only a marginal visit as far as checking off the state is concerned. We didn't even shut down the engines but I did hop off and run over to the FBO for a bit, so I did set foot on MT soil. It was absolutely gorgeous... would have been a great place to break! I totally forgot - apparently a piece of our airplane fell off somewhere between MT and AZ. Yes, our planes are awesome. And I hope it didn't hit anybody. | ||
| C • checking off states 14 | ||
| Running (road) 20:00 [2] 2.1 mi (9:31 / mi) | |
| shoes: Kayano XI - grey | ||
| Just a quick exploratory evening run around the 'hood. Nice out, low 80s. Sluggish. Lots of dogs. Apparently we have a local park. With grass! | ||
Tuesday May 22 | ||
| Cycling (road) 20:00 [1] 4.5 mi (4:27 / mi) | |
| Afternoon commute in. Pretty nice out, even in black. Of course, we get A/C and all of a sudden it gets "cold". High only 89 today. | ||
| Cycling (road) 20:00 [1] 4.5 mi (4:27 / mi) | |
| Afternoon commute home. I like short work days. | ||
Monday May 21 | ||
| Running (road) 30:00 [2] 3.1 mi (9:40 / mi) | |
| ahr:180 shoes: Kayano XI - grey | ||
| Morning run to Reid, one lap, back. To spice things up a bit I ran 10 min of 30s hard, 30s easy, starting at the 20 min mark. So 20 min easy, 10 of 30/30, 10 easy.
Started a little earlier this morning (about 740) and it was still absolutely delightful in the shade. But it's late enough that the sun makes most of the run pretty warm, even though it was only in the mid-70s. I'd love to get up and run earlier, but I don't know how much earlier I want to go on days when I'm flying at night (like today). At least I only have to deal with this over the summer. | ||
| Running (roda) 10:00 [4] 1.1 mi (9:05 / mi) | |
| ahr:189 max:195 shoes: Kayano XI - grey | ||
| The 10 min of 30s/30s. I think I ran the hard sets too hard (but not necessarily too fast). | ||
| Cycling (road) 20:00 [2] 4.5 mi (4:27 / mi) | |
| Afternoon commute in to work. Doesn't feel hot on a bike. Stiff headwind. When I left home they were almost done installing the A/C. How exciting! | ||
| Cycling (road) 20:00 [1] 5.0 mi (3:59 / mi) | |
| Commute home after flying, about 1am. First night commute since moving back. Lights on every street are good except for the last bit. I just wore a headlamp for the front, going to have to beef up. At least I was very reflective. If I were a guy in the AF someone would have said that I looked "so gay", and then I would have pointed to the disco belt around their waist and that would have shut them up. In my little dreamland.
Came home to a house with A/C. More importantly, came home to some amazingly yummy brownies! | ||
Sunday May 20 | ||
| Note | |
| weight:146lbs | ||
| Well, it's hot inside and I have not been training. But, I have been very productive with this house... which will have air conditioning starting tomorrow! I think the lethargy will decrease when the inside temp gets below 90.
Tip of the day - I don't recommend getting your car washed at one of those friendly fund raising car washes if both of these circumstances are met: 1) the fund-raisers are a group of local missionaries 2) you have a Flying Spaghetti Monster "fish" on your car | ||
| C • FSM 33 | ||
Saturday May 19 | ||
| Running (road) 31:00 [1] | |
| shoes: Kayano XI - grey | ||
| Ugh. I am achy and tweaky and tired all over. This felt hard. Ran with Seabass to Reid and back. We didn't get out the door until after 8 so it was getting warm - probably low 80s.
I don't know about the Tucson 5000 tomorrow. Aside from running not feeling fun right now, I'm not sure I want to do yet another 5k where I fail to break 23 min, which seems likely given how slowly I had to run today. On a more amusing note, today is trash day! We're so excited! (We just discovered that our trash/recycling pickup day is today... we were gone every other weekend and were really confused as to why no one ever put out their bins. We figured we had some really environmentally efficient neighbors or something.) | ||
| Note | |
| Seabass has almost twice the training this week that I do. Slack. Er. | ||
Thursday May 17 | ||
| Note | |
| Okay, it was easy to get running recommendations for LV. But how about Butte, Montana? Anyone have any ideas? Might be spending a night there next week. | ||
| C • Very fast 5 | ||
Wednesday May 16 | ||
| Running (trail) 40:00 [3] 3.6 mi (11:06 / mi) +100m 6:21 / km | |
| shoes: Asics Trail Attack III | ||
| Mid-day run at Red Rock Canyon. Wuhu, thrust faults. We got in too late last night to make an early morning (cool weather) run on The Strip practical. Besides, after walking there last night I figured a change of scenery was good. Stopped off and got a recommendation for a short loop (it was getting close to 90) and headed out. Saw no one else out there so it was a nice, peaceful run. And quite pretty, of course.
Oh yeah, my quads were sore this morning. WTF? Since this is my first trip to Las Vegas I figured I should mention something about it. I have to say that I found The Strip to be much more mellow than I had expected, but I guess very late on a Tuesday night is not the wildest time of the week. I can see why gamblers and partiers and shoppers like it, but I can't see why people like me keep telling me that it's a sight to see and that I have to see it once. It's just not that interesting. | ||
| C • spirit of vegas 8 | ||
Monday May 14 | ||
| Cycling (road) 40:00 [1] 9.0 mi (4:27 / mi) | |
| Morning commute. By bike! Yay!
Knee didn't hurt at all riding. Obviously took it easy. Takes about 10 min to the gate, then about 10 min to the squadron. Not too bad. Ride home same, just hotter. | ||
| Note | |
| Played softball with the squadron team this evening. Out there for an hour, with some sprinting, of course, but can't bring myself to log it. We won, but I don't think that's a surprise.
Thought I'd be really rusty, and I was a bit with the purely physical skills... but I was also amazed at how much of it is instinct. They made me catch, which is the only position I never played all through school. I guess I was intimidating enough that no one tried to steal, and I *so* wanted to throw someone out at second. Apparently eating, sleeping, and breathing the sport every day of my formative years has left an indelible impact (in a good way). Hopefully orienteering will be like that eventually (maybe I should practice reading the map in the mirror every day...). | ||
| C • Softball during the formative years 7 | ||
Sunday May 13 | ||
| Running 15:00 [2] | |
| shoes: Integrators (orange) | ||
| Knee was worse this morning and I waffled about what course I should run and/or whether I should run or walk at all. If I'd been at home I wouldn't have gone for a run... but we'd gone all the way out there and it was a beautiful day. So somehow I ended up with a red map in my hand, at the start, ready to go.
I ran sort of aimlessly in the direction of the first control, all the while thinking about my knee. I didn't really know where I was, though I must have been somewhere near the first control because I saw Jan trot by a few minutes in. I looked at the map and figured it was ridiculous to run that course - so I didn't. I was all annoyed at the situation up at the parking lot when I figured that my mind was going as well as my knee, because I could have sworn that I saw Lisa walking up the road from the finish. Of course, it actually *was* Lisa, with her mom. I hadn't seen that she was going to be in the area, so it was quite a pleasant surprise. Turns out that Seabass had an almost identical experience (though for different reasons), so we just got an early start on the drive back. Nice weekend on the mountain, even with today's non-orienteering. | ||
| C • Knees 4 | ||
Saturday May 12 | ||
| Orienteering race 1:15:00 [3] 6.3 km (11:54 / km) +260m 9:52 / km | |
| shoes: Integrators (orange) | ||
| SDO Mt Laguna red. Fun course, great terrain, good map. I ran pretty well, I made a very concerted effort to look at the map more frequently than I did last weekend and found that I was able to concentrate better. I just had to decide to do it. ;-)
Moved at a good speed but not pushing it and I blew a couple of minutes on number 8 (a 2m cliff in a green reentrant). Third, Coker in ~63 (with ~5 min lost on 8) and Jan in ~64, which means I should certainly have been faster. Unfortunately, my knee felt tweaky for the second half. Not enough to slow me down, but certainly enough to keep me from going out again. Hurt more as the day progressed. | ||
Friday May 11 | ||
| Note | |
| Was going to go to WOG last night but instead ended up spending the evening at the shop with my car waiting for them to remove a nail and patch up a tire. If only I'd had shoes with me... I think that's a sign that I should start riding my bike more.
Then stuck at the house with the (last) heating and cooling guy. Hopefully we'll have some a/c by the end of next week. Hasn't been too bad so far, most days barely topping 90, but it's supposed to climb over 100 starting today, so we're doing the only sensible thing and heading out (and up) to the San Diego meet for the weekend. :-) | ||
| C • Meet in San Diego? 1 | ||
Wednesday May 9 | ||
| Note | |
| Today is my friend Josh's birthday. It would be absolutely awesome if you were all to write him an email: joshuavinocour AT yahoo DOT com wishing him a good day. Simple, long, haiku, limerick, whatever. Bonus points if you mention nutria or anything Chinese.
Added: it's best if you *don't* know him. That's the point. | ||
| C • coypu & other festive water-mammals 8 | ||
| Running (road) 39:30 [2] 4.0 mi (9:52 / mi) | |
| shoes: Kayano XI - grey | ||
| I didn't run Mon or Tue partially because of some residual sickness but mostly because of something a little more embarrassing. My butt hurts. More specifically, I think I may have slightly pulled my right glute. The best part is that everything felt fine after all the orienteering - it wasn't until after driving down from PHX Sunday night that it hurt. I don't know if it's possible to pull a butt muscle while driving in stop and go traffic. But if it is, I'm sure I'm capable of doing so and the conditions were quite ripe.
I was up very early this morning and it was very nice out so I couldn't resist. Ran (gimpily) over to Reid and one lap around. | ||
| C • Another possibility 2 | ||
| Note | |
| The test begins. Just submitted my permissive leave request for Jukola. Spent a boatload on plane tickets, so I hope it's approved. Should a be a good indicator of what to expect in the future and how much O travel I'll be able to do. | ||
| C • You must be pretty confident, ... 2 | ||
Monday May 7 | ||
| Note | |
| Note on the weekend: One good run, one bad one, and one satisfactory run. Overall though it was a very good weekend because it's clear that I've improved a lot since last year's trials - all four of my scores were higher, some quite significantly (like 20 points on the middle).
Oops, more later. | ||
Sunday May 6 | ||
| Running warm up/down 12:00 [2] | |
| shoes: Integrators (orange) | ||
| Trotting around before and to the start. | ||
| Orienteering race 2:08:51 [3] **** 9.5 km (13:34 / km) +306m 11:41 / km | |
| 19c shoes: Integrators (orange) | ||
| Considering that when I first saw this map I was scared shitless, I think this was pretty good.
I had a few medium-sized errors but I seem to mostly have lost time on poor route choices for the long legs and moving very slowly through rougher vegetation (eg, walking when I should have been pushing through). But overall I did a much better job of paying attention to exactly where I was, looking ahead, checking my compass, stopping when I needed to... all the basic stuff that I seemed to have forgotten yesterday. Not a great result as it panned out, but I'm satisfied (in a very different way than how I was satisfied with the sprint). | ||
| C • Folded 2 | ||
Day 3: Red - Splits | ||
Saturday May 5 | ||
| Running warm up/down (trail) 10:00 [2] | |
| shoes: Integrators (orange) | ||
| Running to the start on and off. | ||
| Orienteering 1:05:53 [3] 4.89 km (13:28 / km) +190m 11:17 / km | |
| slept:8.0 shoes: Integrators (orange) | ||
| Team Trials Middle. Yeah, not so much. | ||
| C • silvery lining 13 | ||
Day 2: Red/Brown - Splits | ||
Friday May 4 | ||
| Event: US Team Trials | ||
| Running warm up/down 10:00 [1] | |
| shoes: Integrators (orange) | ||
| Trotting around before the sprint. | ||
| Orienteering race 19:56 [4] *** 2.98 km (6:41 / km) +65m 6:02 / km | |
| 13c slept:6.0 shoes: Integrators (orange) | ||
| Team Trials sprint. Satisfied. | ||
| C • nice run! 3 | ||
Sprint TT (Red/Blue) - Splits | ||
Thursday May 3 | ||
| Running (road) 20:30 [1] 1.95 mi (10:30 / mi) | |
| shoes: Kayano XII (pink) | ||
| Early morning jog to loosen up a bit. Feel very stiff and legs are zipless. Not too worried about it, doesn't seem like anything a good day of traveling across the country won't take care of. ;-) | ||
| Strength/Core (stretching) 12:00 [1] | |
Wednesday May 2 | ||
| Strength/Core (PFT) 2:00 [5] | |
| Pushups (37) and situps (47) for the PFT. | ||
| Running (PFT) 10:43 [4] 1.5 mi (7:08 / mi) | |
| shoes: Kayano XII (pink) | ||
| Run for the PFT.
| ||
| Note | |
| I had to test sometime this week because I was overdue. I was still sick Monday and feeling much better Tuesday, and today I figured I was good enough. As long as I could get max points for the run I was all set to go, and I have lots of time to spare in the category. Sore from moving the past couple of days and still sniffly/congested, but I think I did okay. Don't remember the exact numbers but it should be close to this:
Pushups (1 min): 36 ---> 9.25/10 Crunches (1 min): 47 ---> 10/10 Body Composition: BMI<24 ----> 30/30 Run (1.5 mile): 10:43 ----> 50/50 -=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=- Total Score ---> 99.25/100 But I might be wrong on some of the numbers. Not bad. | ||
| Running warm up/down (track) 5:00 [1] 0.5 mi (10:00 / mi) | |
| shoes: Kayano XII (pink) | ||
| Jogged a lap before and after the run. I'm not sure whether this is a good thing or not, but I'm actually quite pleased with myself for being smart about the run and not going all out. I never thought I'd say that. | ||
Tuesday May 1 | ||
| Note | |
Imagine blue trim... More pictures in the house subdirectory. | ||
| C • and a blue strip above the win... 4 | ||
| Strength/Core (Moving) 1:00:00 [2] | |
| I have to log this because I'm sore from doing it. Spent about 3 hours loading stuff from the storage unit into the truck, then out of the truck into the house. Alone. Almost dropped my piano. Twice. | ||
| C • Piano 2 | ||