Training Archive: CristinaIn the 7 days ending 2007-01-21:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||
|
|
|
|
|
|
| ||||||||||
| M | T | W | H | F | S | S | ||||||||||
Sunday Jan 21 | ||
| Note | |
| Ouch. My neck was bothering me all night (enough to disrupt sleep) and hurts more this morning than yesterday. Supposed to go ski with Stacie this morning, though I'm not sure that's a great idea - I don't want to make it worse. I'll keep stretching it and see if it gets better. (?) This is weird. | ||
| XC Skiing 2:40:00 [3] | |
| ahr:156 max:181 | ||
| In at attempt to have a true HTFU attitude, I sucked down some extra-strength pain relief and headed out with Stacie. I bumped into her at REI yesterday and got her to rent skis for an outing. Finally, someone's in town who will go do things outside with me!
Parked at Ellis and headed up the criss-crossing trails to the Crest House parking lot. She stopped babbling about not having skied in 10 years once she realized that a) I'm no expert and b) her little short skis with nice sharp edges certainly don't hurt. Crossed over to the N Crest Trail, which was actually quite skiable. Down, down, down to Del Agua Overlook, both of us taking our share of spectacular spills along the way (though more for me). I did much better this time, even successfully tackling some very long twisty descents. I think the fact that the snow could not have been more fantabulous helped a bit... slowed me down, at least. On the way back up to the parking lot we reached a point where no one had skied and couldn't find the trail. Luckily, the trail we wanted cut right across the mountain, so we just pointed our skis downhill in beautiful powder until we reached it. Very nice. Unfortunately, the ski back up was tough, the clouds rolled in and it started snowing, and Stacie was getting pretty tired. Fortunately, we made it back just fine and rewarded ourselves with a stop at Sandia Crust Pizza! Neck didn't bother me as long as I didn't look left. Stacie: "I can see why having telemarketing skis would be useful here." | ||
| C • Neck 2 | ||
Saturday Jan 20 | ||
| Running warm up/down (road) 16:00 [2] 1.78 mi (8:59 / mi) | |
| shoes: Kayano XII (pink) | ||
| Warm up. Couldn't stand the idea of running around the track to warm up, so I ran around the super secret looking DoE complex with the 2m barbed-wire fences. I want to know what they do in there. There are at least a dozen cute little (yummy) bunnies living on the other side of the fence. I wonder if they have security clearances or if they are bribable. | ||
| Running intervals (track) 17:33 [4] 4 km (4:23 / km) | |
| shoes: Kayano XII (pink) | ||
| Long day out to Santa Fe and back, so late night intervals on the base track after dropping off Melissa at the airport. Not surprisingly, no one else at the track at 9:30. Dark, breezy, some ice, 29F. This is totally what I like to do with my Saturday nights. I blame AP.
4x(1000m @ ~4:21-4-26 + 4:00 E) Ran 4:24, 4:24, 4:21, 4:24. No HR info because I forgot to charge my watch. I had a lot of trouble with consistency on the pace, which I think will come with practice. These felt very hard, perhaps too hard, but they really shouldn't be. I think the difficulty may be linked to whatever caused the very obnoxious pain in my neck. The pain began after the first interval and increased after each subsequent one, which leads me to believe that I am tensing up as I run. Dork move of the evening: I wore a headlamp for the entire workout but forgot that it was on my head, so I never turned it on. | ||
| Running warm up/down (track) 20:00 [2] 1.9 mi (10:30 / mi) | |
| shoes: Kayano XII (pink) | ||
| Recoveries (run very slowly) and cool down.
All the Kings Men (0) | ||
| C • Tensing up 5 | ||
| Strength/Core (stretching) 10:00 [1] | |
Friday Jan 19 | ||
| DDR (StepMania) 1:10:00 [2] | |
| slept:8.0 | ||
| Preliminary heart rate monitoring indicates that this is much more intense than indoor cycling. Sweet. | ||
Thursday Jan 18 | ||
| Running (trail) 44:00 [2] 3.5 mi (12:34 / mi) | |
| ahr:161 max:180 slept:7.0 shoes: Asics Trail | ||
| Melissa's in town, so we went for a light sunset run in the foothills. Did the usual neat-o Copper - U-mound route. I was impressed at her climbing stamina - she made up to the first saddle in just over 9 min (usually takes me ~8).
Nice out, about 30 and basically no wind. Since people seem to like sharing their clothing choices, I will add that I was perfectly dressed in tights, long sleeves, wind-breaking vest and gloves. And socks and shoes. Checking Out (0) | ||
| C • For me the clothing list is a ... 3 | ||
| DDR 45:00 [2] | |
| Bought another dance pad so we could both play at the same time. I'm such a sucker for quick fixes. | ||
Wednesday Jan 17 | ||
| Running warm up/down (track) 20:00 [2] 2.1 mi (9:31 / mi) | |
| ahr:165 slept:7.0 shoes: Kayano XII (pink) | ||
| Running intervals (track) 12:52 [5] 2.0 mi (6:26 / mi) | |
| max:195 shoes: Kayano XII (pink) | ||
| 8x(400R + 400E) at the track on base. Shooting for 98s:
101, 100, 97, 96, 94, 99, 97 and finished with an 88 just for kicks. Not a bad evening. There was some wind, but it was blowing towards the McD's so at least I only had to deal with a headwind and not the smell of America's Favorite Fries. First one felt easy but after that I had to walk a bit during my recovery laps to make them full recoveries. Didn't think I'd make 8, but obviously I had plenty of legs left on the eighth. I guess I'll stick with this speed for a bit? | ||
| C • Geez, you actually try to get ... 7 | ||
| Running warm up/down (track) 25:00 [1] 2.1 mi (11:54 / mi) | |
| shoes: Kayano XII (pink) | ||
| Recoveries. Typically a few walking steps right after each rep and then a slow jog to feel fully recovered.
Three cute little bunny wabbits hanging out in the infield. I think one of them felt left out because the other two seemed to be engaged in some kind of intense flirting. A bit early in the year for that, but bunnies are bunnies. | ||
| Note | |
|
Full disclosure time: I've decided to give a generic training plan a try, since I seem to have trouble structuring my workouts. I've been a Daniels fan for a while, and he has some nice, well-rounded plans in the second edition of Daniels' Running Formula. So, I'm going to give the Blue plan a shot. It's pretty straightforward - a fair amount of running, with a long run and two other "quality" workouts a week. I don't expect I'll stick to it day for day, but it's a simple guideline that doesn't change too much week to week. It's a 16-week plan, so if I keep it up it'll take me up to team trials time. Those of you able to follow on at home can feel free to give me crap if I slack off. ;-) I'll start with a vdot of 44, though that might be a bit high, especially with the slight altitude surge that I've experienced. That takes care of pure running. Now I just need a "blue" plan for navigation. | ||
Tuesday Jan 16 | ||
| DDR 25:00 [2] | |
| Too tired to run, and it turns out too tired even to put up a decent effort at StepMania. Flight überdelayed last night and an early + long day today. Wuhu. | ||
Monday Jan 15 | ||
| Orienteering 1:45:00 [2] | |
| shoes: Integrators (orange) | ||
| Scavenger-O. Seems like my "no strategy" was a decent one. Took it easy, tried to use the time to read details and plan at a slower run. Concentrating and making sense of the map on the run is obviously a huge weak point. (Isn't that the basis of orienteer? shoot!) But I think it's something I can work on without actually having to be in the terrain. I just have to make sure I do it. | ||
| DDR (DDR Extreme) 15:00 [1] | |
| Had some time to kill before our flights, so John and I took the trusty ol' PT Cruiser (why do I keep getting those?) down to the beach in San Diego and found ourselves a DDR machine. I'd like to be able to say that I kicked his butt in something, but unfortunately the music was so hard to hear that neither of us were really kicking anything. I'm ready for a real competition. | ||
| C • Music? 6 | ||