Training Archive: Cristina

Note

Looking at those gps-tracked mistakes from the NOC long makes me feel so much better about my own orienteering.

C • I thought exactly the same ... 8

Orienteering 1:30:00 ***
18c shoes: Paul (Inov8 Mudclaw 270)

This morning we headed over to All Saints, site of this year's Texas Junior Orienteering Camp, and set out to hang bags for the camp. All but one of my controls was streamered, so it was just a matter of sanity check + hang. Even so, it took me longer than I expected and I had to make Tom and Lisa wait. Especially long was the one that wasn't streamered, but that's a long story.

I think this week will be Tucson summer appreciation week.

Orienteering 45:00 ***
shoes: Paul (Inov8 Mudclaw 270)

In the afternoon we shadowed campers for their diagnostic runs. The advanced course was just under a km with 3 controls. First shadowed John Hensley Williams, which was not exactly a relaxed enterprise, especially with a clipboard and pen in hand. He's good. Then one more advanced and an intermediate, with varying levels of success. We should do more shadowing in the US.

C • shadowing 12

C • Best Cristina quote 8

Note

Travel day, made it to Dallas okay and was rescued from too much exposure to Texans by Tom and Lisa.

Skating (Inline) 48:00

Evening skate at Reid with Melissa.

My right foot hurts, which is probably entirely my fault for 1) not taking this week as easy as I had planned and 2) running in the same shoes for many days in a row. Last night and this morning it was the bottom of my foot that hurt, but now it's the top. It doesn't hurt when I flex it unweighted, just when I push off while actually walking. It's a very minor irritation right now, so hopefully two days off of running will help.

Running (dirt) 31:30 [2] 3.4 mi (9:16 / mi)
ahr:158 max:169 shoes: Gus (Asics 2120)

Early morning run in Del Rio. Because of the really long day yesterday, everybody got to show up a little later this morning. Except me. I just got lucky, which meant that if I wanted to sneak in a run I had to start before sunrise. It wasn't hot yet. But it was sticky. I ran in the same area as yesterday, felt okay despite the little sleep.

Running warm up/down (grass) 8:49 [2] 1.0 mi (8:49 / mi)
shoes: Gus (Asics 2120)

I ran this morning because I really didn't expect to make it back to Tucson in time for a run. But, I managed to 'sneak' on to the first plane leaving rather than the last and was back in plenty of time to make it to the Thursday night cross country races. Yay! This week Ft. Lowell Park, which I'd never been to. And which would make a great little area for a mini-sprint map. Just like Reid Park. I need to get to work.

First run was the mile predict. I put 8:50 again and counted for the whole time. Off by 1 sec. Chizz!

Running intervals (grass) 8:36 [4] 1.2 mi (7:10 / mi)
ahr:173 max:187 shoes: Gus (Asics 2120)

Next up was the 2k, which I did as a progression run, starting at about 8 min/mi pace and slowly getting faster to the end. Finished at about 6:45 pace.

Running tempo (grass) 23:57 [3] 3.2 mi (7:29 / mi)
ahr:183 max:191 shoes: Gus (Asics 2120)

For the 5k I was going to do the same thing, get faster throughout. Tia was there and only running the 5k, and she had the same plan. Only, of course, Tia's starting pace is like my finishing pace. We set off and she was running a manageable pace. I wondered, "how long can I stick with Tia?" The answer, it turns out, is "not very long". We started at a reasonable mid-7's pace but she quickly picked it up until, at the end of the first lap, we were probably doing a bit faster than 6:30. (We did 6:55 for the first mile.)

That was enough for me and my so-called tempo run. I took about a minute easy (~9 min pace) and then went into my original plan of slowly picking up the pace until the end. Averaged about 7:45 pace for that last bit, which is actually faster than I ran last week at a steady pace. Not sure if I'd claim progress just yet.

Course was a bit long. Had about 23:21 when my watch said it was ~5k.

Running warm up/down (grass) 12:00 [1] 1.28 mi (9:22 / mi)
shoes: Gus (Asics 2120)

Ran back to find Melissa and finish up with her. She ran steady the whole way and was smiling afterward. Success.

Running (dirt) 36:00 [2] 4.0 mi (9:00 / mi)
ahr:172 max:188 shoes: Gus (Asics 2120)

Morning run in Del Rio, TX. Bunch of dirt roads behind the hotel, not a bad place to run. But it's still Texas.

Pleasant enough this morning, temps around 70 and dp around 60. Didn't see any Texans.

C • Therapy 7

Note

My shoulders are sore. Enough that it feels weird to lift my arms above my head. Must be the swimming. Sheesh. Plus, I have raw spots on the top of a few of my toes from running without socks on after the swim. This aquathloning stuff is dangerous!

Terribly long day today.

Note
(rest day)

Off to my *favorite* state today for a hurricane exercise. The plan is to take today off, but we'll see how things go. I am more or less attempting to do hard week/easy week, with last week, next week (TJOC) and the PNWOF week working out as "hard weeks". So this is an easy one, which means little pressure to get in big stuff in Texass.

Strength/Core 2:00 [5]

Annual fitness test.

40 pushups
42 "crunches"

Running intervals (track) 10:58 [4] 1.5 mi (7:19 / mi)
ahr:183 max:193 shoes: Gus (Asics 2120)

And the run.

Weighed in at 143, which gets me my BMI points. Haven't done the waist yet, but it won't matter.

Not in an overachieving mood this morning, just an achieving one.

Points:
pushups: 10/10
crunches: 10/10
1.5 mi run: 50/50
waist/bmi: 30/30
TOTAL: 100

First time for 100. Yay.

Swimming 14:22 [3] 0.73 km (19:39 / km)

One of the other cool summer Parks & Rec activities is the Aquathlon series, a swim and run race each week at Reid Park. It's $5, filled with fun Tucson people, and less than a mile from house. Hard to resist. It's an 800 yard swim and a 5km run. Since I hadn't been in a pool in about 5 months and my legs are not exactly fresh, I figured it would be an easy swim and a tempo run and a fun workout.

I put down 17 min as my predicted swim time, since I haven't been swimming and really thought it would take me 16-17 min. Plus, I would rather wait to pass people than make people pass me a lot. I was a little off (okay, a lot off), but no biggie. I'm really quite pumped about my swim time, especially since I really, honestly wasn't pushing it. It's not a *fast* swim time, but it's certainly more than fine for just jumping in and swimming after so long out of the pool.

Running intervals (road) 23:22 [4] 5 km (4:40 / km)
shoes: Gus (Asics 2120)

Extricated myself from the pool with a lot of kicking and flailing of legs (it's a high ledge), got rid of cap and goggles, and threw on my shoes. Probably not too much time spent on the transition, though it would help if I didn't have to tie my shoelaces. It was dark by the time I started running, and it wasn't a hot day today so temps were probably in the upper 80s.

Course is along the bike path, so essentially flat, out and back. Felt pretty good out of the pool and really quite good for the last half mile or so.

7:35 at mile 1
15:11 at mile 2
and finished faster than I started, almost 7 min/mi pace for the last ~half mile. It actually felt pretty good.

I'll definitely do some more of these. I push harder than I would on a workout alone, but there's not the pressure or the pain of a real race.