Training Archive: CristinaIn the 7 days ending 2007-02-11:
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| M | T | W | H | F | S | S | |||||||||||||
Sunday Feb 11 | ||
| Running long (road/dirt) 59:00 [2] 6.4 mi (9:13 / mi) | |
| shoes: Kayano XII (pink) | ||
| Before, between, and after intervals. I didn't do intervals earlier in the week, saving up in case I decided to run a local 5k this morning. Didn't do that, so I did plan b: intervals as part of the "long" run, since it wasn't going to be very long.
Upper 40s, getting dark so I ran on base on "the path". Shorts and love sleeves, which turned out to be way too hot. Listened to lots of science and a little SBS Radio en français. Quads quite sore from yesterday, but I've learned to embrace pain in my quest for speed. Pace is estimated, since I completely forget my gadgets. I was probably closer to 10s on the recoveries and I was, judging by the 1/4 mile marks on the ground, closer to 8 pace for the last bit. | ||
| Running intervals (road) 16:00 [4] 2.21 mi (7:14 / mi) | |
| shoes: Kayano XII (pink) | ||
| 4x(4:00 hard + 4:00 easy) started at about ~15 min into the 75.
Pace is an estimate again, but it's a low/conservative estimate, I think. | ||
| Strength/Core (stretching) 14:00 [1] | |
| The usual, except I actually stretched my quads.
One Night With the King (0) | ||
Saturday Feb 10 | ||
| Other Cardio (telemark skiing) 2:00:00 [2] | |
| slept:6.5 weight:144.5lbs | ||
| Spent a very pleasant day skiing at Santa Fe on an outdoor rec trip. I got a group telemark lesson from Mr. "Free your heel, free your mind" himself, while Seabass got some alpine schooling from Mr. "I'm going to put an AF flag on top of the highest peak on every continent". It was a pretty fun day, very productive. I definitely made huge improvements over the course of the day, and now I have these thoughts of sweet tele turns running through my head. I'm not sure I'd ever want to switch back to alpine bindings.
It's hard to imagine that this going downhill all the time stuff could be such tough work, but it's definitely fatiguing in a more thorough way than all those quick, short, alpine turns. If I had kept track, I could have logged this as strength training and written something like "573 lunges". Lucky Number Slevin (1) | ||
| C • Counting to 573 could also be ... 4 | ||
Friday Feb 9 | ||
| Running (trail) 41:00 [3] 3.5 mi (11:43 / mi) +200m 6:11 / km | |
| ahr:161 max:182 slept:7.0 weight:144.5lbs shoes: Asics Trail | ||
| Nice day... again! It was cloudy most of the time but it still got to about 62. Seabass is in town, so we tried out my new WeGo TeamLink for the first time. I towed her around the foothills in the late afternoon, getting the hang of using it.
I think it worked out really well - I moved with about the same effort as I normally would, just slower, while she was able to move quite a bit faster. Really cool to be able to run with someone who's not as fast, though even with the towing it was clear that I could only go so fast and expect her to keep up. Still have to get the hang of slowing down for rocky sections and warning the towee that fancy footwork is required. But we had no incidents or trips so I consider it quite a successful trial. HardCore DVD arrived today. Uh oh. And I almost forgot: Our Italian Husband (0) It's worth forgetting. | ||
| C • Ratings 2 | ||
Thursday Feb 8 | ||
| Running (trails) 41:00 [3] 3.8 mi (10:46 / mi) +150m 5:58 / km | |
| ahr:169 max:185 slept:7.0 weight:145.5lbs shoes: Asics Trail | ||
| Crappy weather in Albuquerque today. Ha! Just kidding, it was wonderful again. Low 60s in the afternoon when I headed out.
Short loopy run in the foothills. Explored some new territory in the southwesternmost section, just a trail up and around a nice big hill. Included 8x20 second pickups towards the end. Legs did not feel as fresh as yesterday. Nose started bleeding at about 37 minutes, but it wasn't too bad. Don't remember the last nosebleed, so it must've been at least a few weeks, which makes that a pretty good streak. Kind of unusual for spontaneous bleeding during a run, though. I think my (mostly) white shirt is still (mostly) white. | ||
| C • A few weeks is good? 2 | ||
Wednesday Feb 7 | ||
| Running (trail) 55:46 [2] 5.1 mi (10:56 / mi) +300m 5:45 / km | |
| slept:7.0 weight:145lbs shoes: Asics Trail | ||
| Another beautiful day, but this time I managed to make it out while it was still nice out. Upper 50's, so no love sleeves today. Copper, ran around the usual in the foothills. Trails were snow-free and I saw several mountain bikers... tempting.
Felt pretty good, not super zippy, but not tired. Flew the last simulator mission of the course today and it was definitely the most fun of any sim I've done throughout all my training so far. So I guess I wasn't dragging as much as I might be after other sims. The end is near... Daily weight reporting begins again now, because not posting it is obviously not working. | ||
| C • Welcome to the US Team :) 5 | ||
| DDR 15:00 [2] | |
| Strength/Core (stretching) 12:00 [1] | |
| I may have also done some pushups. Lovingly. | ||
| C • not posting 2 | ||
Tuesday Feb 6 | ||
| Running warm up/down (road) 20:22 [2] 2.21 mi (9:13 / mi) | |
| ahr:165 max:178 shoes: Kayano XII (pink) | ||
| 10 min before, 10 min after. | ||
| Running intervals (track) 12:10 [5] 2.0 mi (6:05 / mi) | |
| max:191 shoes: Kayano XII (pink) | ||
| Another gorgeous day in Albuquerque. Unfortunately, I spent basically all of it in a windowless building. It was so awesome. I figured the best way to finish out my day was to head to the track to do reps. In the dark. Alone. I love it! Wuhu!
8x(400 R + 400 E) Reps: 92, 93, 92, 93, 92, 91, 89, 88 I do believe that these are getting easier. Or at least, I'm doing them consistently faster and they don't feel harder. It was nice out, upper 40s. Toasty in shorts and love sleeves. Listened to some Science Fridays, some hyper music, and some non-family-friendly stuff. | ||
| C • love sleeves 6 | ||
| Running warm up/down (track) 28:00 [1] 2.1 mi (13:19 / mi) | |
| shoes: Kayano XII (pink) | ||
| Recoveries, some walking as usual, and a wee bit of stretching before the last two reps. | ||
| Strength/Core (stretching) 14:00 [1] | |
| Also did some pushups, just because I love them so much! | ||
| C • Pushups 6 | ||
Monday Feb 5 | ||
| Running warm up/down (trail) 27:00 [2] 2.4 mi (11:14 / mi) | |
| ahr:164 max:179 shoes: Asics Trail | ||
| Ran about 10:30 min before and 16:30 after. | ||
| Orienteering 33:00 [3] ** | |
| ahr:175 max:186 shoes: Asics Trail | ||
| Set a little course for myself on the map of Elena Gallegos. It was made for ARDF and isn't much more than an OCAD version of a USGS topo. It won't ever get much use after "the incident". I'm not sure of the details, but I believe that The Incident involved the police and arrest or potential arrest of some number of ARDFers for being off-trail. Or something like that. So I (mostly) stuck to trails, and no compass.
The course was about 4k and I wanted something to practice mechanics - holding and folding a map, knowing which way to go out of controls, and looking ahead. I was doing well with everything for about 20 minutes and then my mind started to wander. Close to impossible to screw up the navigation, but the point was to pay attention and build good habits. I think these kinds of courses are worthwhile, but I'll have to start using Google Earth images for something more interesting. Really fantastically gorgeous weather - close to 60F and sunny. I brought my mtn bike to ride after running but the trails were super muddy and, in some places, snowy, so I didn't end up riding. It was fun to run through foot-deep patches of snow in shorts and a t-shirt, though! | ||
| Note | |
| Okay, I've had these in my head for a while, I figured I might as well put them down for public consumption (and peer motivation).
2007 Goals 1. Ranking points on Red --> 76 2. Have two scores > 85 at the Team Trials 3. Finish in the top 3 at the US Champs 4. 5k < 21 min 5. Start a training group in Tucson 6. Tie a knot in a cherry stem with my tongue, at least once. I don't have as much focus when it comes to training objectives to help me develop the skills I'll need to reach these goals. At this point I am fast enough that I could probably achieve the first three goals through navigational improvement alone. But I'm still not Fast (with a capital 'F') so I will most certainly not be neglecting speed. I have set out to improve overall running fitness with the Daniels 16-week plan, which covers the first part of the year and takes me to goal #2. I need to blend that with technical training to really be prepared. As May approaches I will have a much better idea of my schedule for the rest of the year regarding deployments and the like, and will be better able to focus on the remaining goals. Goal #4 is a rollover from last year. I didn't run a single fast 5k in 2006. I know I'm faster. I'll be attacking this one. Losing that extra mass (again) would help. And that's it for now. | ||
| C • alternative goal? 6 | ||
| Strength/Core (Yoga) 30:00 [1] | |