Training Archive: CristinaIn the 7 days ending 2008-05-11:
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| M | T | W | H | F | S | S | ||||||||
Sunday May 11 | ||
| Orienteering 43:00 [3] *** | |
| 11c | ||
| Went to Estabrook and ran an old orange course. Practiced knowing what came ahead by deliberately describing to myself what I should be seeing (even if it was a really simple leg) and then looking for it. I bet if I did this out loud it would be even more fun.
Mami and sis came, too, and we all took maps. I was mean and took the 1:10 one because a) it had the hardest course on it and b) I like 1:10. Unfortunately, mami took a compass without a magnifier and forgot her reading glasses in the car, so she had a hard time reading the map and ended up out way past rendezvous time. Caroline did actually look at the map a bit, but mostly she seemed to just collect leaves and sticks. | ||
| C • If I did this out loud... 3 | ||
| Running (trail) 15:00 [2] 1.5 mi (10:00 / mi) | |
| shoes: Paul | ||
| Running around after I was done, looking for mami. We found her eventually. | ||
| C • Mother's Day 2 | ||
Saturday May 10 | ||
| Orienteering 1:00:00 [2] *** | |
| 21c shoes: Paul | ||
| In Sudbury for the weekend for a wedding (and Mother's Day, of course). I'm running out of unmarried high school friends, which means we're going to run out of reasons to have these parties/reunions, which in turn means that the pressure is on. Next year we at least have grand plans for a joint 30th birthday party (well, no actual plans yet, I'm pushing for Buenos Aires!), but after that we'll need more weddings. We all had fun, but most of us were really tired and actually left before they kicked us out. (!) I think we're aging prematurely.
Felt more than under the weather on the flight out last night, but that seemed to be the worst of it. Not sure if it's a bug I picked up in Honduras or what, but that explains why I felt off on Friday morning. This morning took two different I medicines and called myself good for a workout. I felt okay; not great, but not really sick. Then met Sam, Ross, and Jeff at Prospect Hill for some o training. Jeff drew up a control-picky course and we ran five controls at a time. I didn't feel like I could orienteer - most of the time I had no problem getting to the control, I just felt like I had to do it really slowly in order to read and understand the map. Too much time on simple and easy to read maps and not enough harder practice. | ||
Friday May 9 | ||
| Running warm up/down (road) 10:00 [2] 1.0 mi (10:00 / mi) | |
| shoes: Gus | ||
| Short warmup - all I had time for. | ||
| Running race (road) 22:28 [4] 5 km (4:30 / km) vdot: 43.5 | |
| ahr:190 max:197 shoes: Gus | ||
| Next weekend is the Tucson 5000, a road race that I have planned in advance and would like to run well. So, I decided to use today's monthly D-M Fitness Center 5k as a pace trial. I've been having trouble with pace, so my goal today was to run the first mile in 7 minutes and see how I felt after that. The idea was to give me a feel for what would be appropriate next week and I thought 7 would be a good starting pace.
I ran the first mile in 6:58, so at least I did what I'd set out to do. Second mile was 7:07 (hmm) and the last split was 8:22, which is about 7:35 pace - I was dying. I didn't even have any zip for the last few yards to the clock, no finishing kick at all. It didn't feel as painful as I thought it should, but I just couldn't move any faster. Today, at least, 7:00 was too fast for the first mile. So, I'm not sure what these means for next weekend, the 'real' race. I believe I was not optimally prepared for today - not much warmup, digestive troubles before the start, poor hydration, lots of travel recently, etc., but I'm not sure how much faster I could expect to run if I am physically well rested in a week. It seems like 7's are too fast, even though I find that hard to believe. I'll have to think about it. (And yes, this is just a fun diversion from TT prep... duh) On the positive side, this is a PB for 5k and I was the first woman and about sixth or seventh overall (out of around 100). Obviously it was an overwhelmingly male crowd, this being an Air Force base, but apparently not a very fast crowd. Unfortunately, I didn't win a pedometer in the post-race raffle draw. | ||
| Strength/Core (stretching) 10:00 [1] | |
| Stretching before and after. | ||
| Note | |
| Pictures from Honduras here. I have some videos from the low level, too, but you'll just have to wait for those. (They're not that exciting...)
And a sample of the running route at Soto Cano AB. | ||
Thursday May 8 | ||
| Note | |
| Pictures and videos are up from the CC Air competition last week. Video from the British Forces Broadcasting Service isn't bad:
BFBS video (top left), plus random other snippets from the day. (In shorts, I'm easy to pick out in the relay.) Prizegiving and the massive USAFE team! 
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Wednesday May 7 | ||
| Running (road) 37:00 [2] 4.0 mi (9:15 / mi) | |
| ahr:169 max:179 shoes: Gus | ||
| Last day in Honduras, but with a late enough take-off that I could get in one last run. I think a week is enough time for the limited variability offered by the roads on the base. Seriously, it's not very exciting. And it was hot and stuff.
Flight back was uneventful. Watched two movies, plus finished one last night for a triple-play of mid-90s classics: Zero Kelvin (1) (slightly disturbing) Ronin (0) True Lies (1) | ||
| C • Awww... 2 | ||
Tuesday May 6 | ||
| Running (road) 40:00 [2] 4.1 mi (9:45 / mi) | |
| ahr:169 max:183 shoes: Gus | ||
| Another morning run around the base. The sun was out and I wasn't feeling very springy. Today we flew a day low-level route around the country. Pretty neat: pics soon. | ||
Monday May 5 | ||
| Running intervals (road) 53:00 | |
| ahr:173 max:196 shoes: Gus | ||
| A little morning speedwork. Warm up and warm down on the roads to the south, and then over to the track (asphalt, it turns out) for some 400s.
15 min warm up, then 7x400. Why seven? I don't know, it just seemed right. Splits: 99, 96, 97, 99, 98, 100, 98 I ran these faster than the last time because I think I should be. I was able to do more than I thought I would, so it's certainly not too easy. Next time I'll try to get to 10. It's depressing that these are still relatively slow yet feel so hard. | ||
| Note | |
| We broke today, so no flying. I went into Comayagua with one of the pilots (everyone's getting less and less adventurous, if that's even possible) just to look around. They claim that the clock in the Cathedral is the oldest in the western hemisphere. I'll have to do some research, though it's certainly got to be one of the oldest. Not much else to see in town except the town and its people.
Clearing up nicely today, no haze right now and you can actually see the mountains on both sides of the valley... sort of. | ||
| C • Clock 4 | ||
