Training Archive: AcampbellIn the 30 days ending 2007-09-30:
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| 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 | F | S | S | ||||||||||||||||||||||||||||||||||||||||
Sunday Sep 30 | ||
| orienteering race 1:21:55 [3] | |
| shoes: New o-ing shoes | ||
| better run. Will fill everything out later | ||
GreenY Day 2 - Splits | ||
Saturday Sep 29 | ||
| Event: Boulder Dash 2007 | ||
| orienteering race 2:05:33 [2] | |
| shoes: New o-ing shoes | ||
| Really really bad run!!! will fill out everything later. | ||
GreenY Day 1 - Splits | ||
Thursday Sep 27 | ||
| stretching warm up/down 20:00 [1] | |
| shoes: brooks- winter/trail model | ||
| Warmed up for my XC race. ran around the field a few times and stretched. Also had Ms. G's friend help me stretch my right ankle to hopefully help with my shin splints (which it did.) | ||
| running race (XC race) 23:54 [4] 5 km (4:47 / km) vdot: 40.4 | |
| shoes: brooks- winter/trail model | ||
| So this race i just didn't feel that good for, at all! It was super hot out, legs hurt a bit right out of the start, had bad cramps, and there wasn't as many good girls this race to push me. I was much slower on the trail/woods part and had a bit too much energy at the end. However i don't think i could have put out any more energy today. I was able to walk and didn't throw up so i know i didn't work as hard this week. I also figured out that my form was not as good as it should have been.
So for next race (in 2-3 weeks) i need to work on my form. and i think i need to do a few more 3 or 4 mile runs at a hard pace. and not as many hills right before a race. | ||
| C • working hard 3 | ||
| running warm up/down 30:00 [1] | |
| shoes: brooks- winter/trail model | ||
| jogged around a little bit after i finished, then walked to the bathroom and then stretched for a little bit. Should probably have stretched more but my craps were bugging me too much.
After the guys race we walked to the big hill in the woods on our course and talked about the race, then walked back. | ||
Wednesday Sep 26 | ||
| stretching warm up/down 20:00 [1] | |
| shoes: Saucony | ||
| well XC was interesting today. I decided that i wasn't going to talk so it was a little quieter today. I thought it might help the guys move the conversation away from me and on to something else.
jog to the train tracks and then stretched and talked about tomorrows race. | ||
| C • NH 2 | ||
| running (XC) 36:00 [2] 3.11 mi (11:35 / mi) | |
| shoes: Saucony | ||
| nice easy run with some drills in the middle. The drills were hard. It was also really hot out and i felt like i wasn't running at all well! hopefully tomorrow will be better and i can run my race faster than last week. | ||
| running warm up/down 5:00 [1] | |
| shoes: brooks- winter/trail model | ||
| jogged back to Ms. G's house where we got water and then she drove us back to school. Got some pretty bad blisters on my heals and shins didn't feel to good either. | ||
Tuesday Sep 25 | ||
| running warm up/down 10:00 [1] | |
| shoes: brooks- winter/trail model | ||
| ran from Ms. G's house to the start of "The Wall" the one that bikers bike up in the philly bike race. Stretched at the top and then was told we have to run this 10 times. | ||
| running hills (XC) 1:00:00 [4] | |
| shoes: brooks- winter/trail model | ||
| So we had to Run about 4-5 blocks of The Wall 10 times. it was SO hard!!!! I actually ran with Ms. G's dog up the hill the first two times that made it a little easier (and she is really cute!! named penny) We ended up only running it 8 times though because it was getting late.
6:29 7:31 7:39 7:09 7:25 7:19 3:12-water break 6:55- last two we took out a block 5:38 | ||
Monday Sep 24 | ||
| stretching warm up/down (XC) 30:00 [1] 0.6 mi (49:58 / mi) | |
| shoes: Saucony | ||
| jogged down to the path and then stretched.
walk back to school as cool down | ||
| running (XC) 44:30 [2] 4.7 mi (9:28 / mi) | |
| shoes: Saucony | ||
| was supposed to run for 45 mins. 3 of us ran together almost up to Columbia bridge and back. Was a nice easy steady pace run. Right shin hurt a bit which is not a good sign!! actually run the second half faster which was nice.
7:35 -not quite a mile 10:03 9:49 9:25 7:35 - not quite a mile pretty cool that my first and last part from train tracks to lloyd hall was exactly the same | ||
Sunday Sep 23 | ||
| running warm up/down 5:00 [1] | |
| shoes: New o-ing shoes | ||
| Quick warm up before the relay champs in CT. a jog around the parking lot with wyatt and some stretching. | ||
| orienteering race 16:37 [3]*** 1.9 km (8:45 / km) +90m 7:04 / km | |
| 12c slept:5.0 shoes: New o-ing shoes | ||
| Ran the 2nd leg of DVOA's top 8 point team. It felt weird running a yellow course again. and the hill right out of the start was a killer!! was running with Pavlina for the first part but then she pulled away. bobbled on #5 and #10. other than that had a clean run. Team came in 3rd place. | ||
Yellow - Splits | ||
Saturday Sep 22 | ||
| Event: Sprint Series Final & US Relay Champs | ||
Friday Sep 21 | ||
| stretching warm up/down 30:00 [1] 0.75 mi (39:59 / mi) | |
| shoes: Saucony | ||
| Jogged to the water works. Then did an extra long stretch. | ||
| running hills (XC) 45:00 [4] 2.66 mi (16:55 / mi) | |
| weight:117lbs shoes: Saucony | ||
| Not totally sure on the time kinda guessed it.
Ran this really steep hill right across from the waterworks restaurant about 38 times. Felt ok to start out with however by the end i was getting really tired and a little light headed. Also the inside side of my right calf started to hurt a bit. We think i need to put some supports in my shoes. also my coaches think that i didn't have enough protein last night or today and that is why i was so tried and feeling this workout so much. | ||
| C • Another Reason 2 | ||
| running warm up/down (jog) 10:00 [1] 0.75 mi (13:19 / mi) | |
| shoes: Saucony | ||
| jogged back to school. walked though from the 676 bridge. We jogged basically so we could practice our down hill form on the long hill before the bridge. also another guess on the time. | ||
Thursday Sep 20 | ||
| running race (XC race) 23:05 [5] 3 km (7:42 / km) | |
| shoes: Saucony | ||
| Ran my first XC race today. It went really well! felt pretty good on the course especially on the hills where i saw a lot of other people walk. there was gravel in parts that was a little hard to run on but over all a nice course. Came in i think around 14th out of 60 so that was nice. i think my first mile was ~7 mins, 2nd was ~9, and 3rd was ~7. Should have picked it up a little bit more at the end but felt as if i really couldn't.
body hurt so much after the race i could hardly walk straight. i had to have my coach Ms. G help me walk to the bathroom, it was sad. Oh and then i just sat down and stretched for 20mins and people were still coming into the finish. Once i got up as well i threw up, so now i get a cliff bar for that lol. over all great first XC race. goal is to get my time down to 21mins by the end of the season. | ||
| C • Good job! Running to the p... 1 | ||
| C • Good job! Running to the p... 1 | ||
| C • Way to go! 1 | ||
| Note | |
| Boulder Dash entry form is in! now just have to figure out how i'm getting there. | ||
| stretching warm up/down 45:00 [1] | |
| Oh yeah for got to add the half hour that i spend stretching and walking around after my race. As well as the 15 or so mins that i stretched agian after my shower. | ||
Wednesday Sep 19 | ||
| stretching warm up/down 20:00 [1] | |
| shoes: Saucony | ||
| normal XC warm up. only one set of 25 push ups and 40 sculls though. | ||
| running (XC) 25:00 [2] 2.34 mi (10:40 / mi) | |
| shoes: Saucony | ||
| nice easy run today with some drills in the middle. Easy as we have a race tomorrow which i'm a little nervous about. was supposed to run for 20 mins but we got stuck by a train so had to go up and over so took a bit longer. | ||
| C • Good luck! 3 | ||
Tuesday Sep 18 | ||
| stretching warm up/down 25:00 [2] | |
| shoes: Saucony | ||
| jogged to the path. stretched, then 3 sets of 25 push ups, 40 sculls, and 30 jumpies. | ||
| running long (XC) 1:08:56 [3] 7.0 mi (9:50 / mi) | |
| shoes: Saucony | ||
| So today was our nice easy long run. my favorite kind!!!! we ran 7 miles so up to just past strawberry mansion bridge and back. Ran with Ms. G and Will so that was nice. legs started hurting towards the end, especially like my knees. I think i was getting tried and so putting more weight on them.
7:05- train tracks to lloyd hall (~mile) 25:35- lloydy hall to turn around point and then to the temple boat house (just over 2.5) 2:00- rest 23:26- temple boat house to lloyd hall (just over 2.25) 10:49- lloyd hall to race and 22nd. (mile) felt pretty good for the first long run in a while. need to drink a lot to night and stretch some more. | ||
| stretching warm up/down 5:00 [0] | |
| nice stretch of the legs after shower | ||
Monday Sep 17 | ||
| stretching warm up/down 30:00 [1] | |
| shoes: Saucony | ||
| jogged down to the path. stretched, then 75 push ups, 120 sculls, and 90 jumpies. | ||
| running intervals (XC) 46:00 [4] 5.3 km (8:41 / km) | |
| shoes: Saucony | ||
| We did a sprint pyramid/intervals at XC practice today.
50m- 25m jog back 100m- ~50m jog back 200m- ~ 100m jog back 400m- ~ 200m jog back 800m- 800m job back then started at the 800m and worked back to the 50m sprint. then walked for a bit as a cool down and walked back to school. hard practice! not enough water today, or sleep. | ||
Sunday Sep 16 | ||
| orienteering 1:15:58 [3] 5.3 km (14:20 / km) | |
| shoes: New o-ing shoes | ||
| will fill in more info later about this course. but ran the green course at hickory run. | ||
Saturday Sep 15 | ||
| Event: DVOA - Hickory Run Weekend | ||
| orienteering (night-o) 28:50 [3] | |
| shoes: brooks- winter/trail model | ||
| again more to come. ran intermediate though | ||
Friday Sep 14 | ||
| walking 35:00 [1] 2.0 mi (17:29 / mi) | |
| (rest day) | ||
| Walked heather to school as i had off today as well. Was going to go for a long easy run but thought with the training weekend and then XC i needed one day of rest so that is today! | ||
Thursday Sep 13 | ||
| running 34:20 [3] 3.15 mi (10:53 / mi) | |
| shoes: Saucony | ||
| no school today! so went for a nice easy run with my dad.
7:51- run up to almost lloyd hall 1:06- rest 1:33- hill 1 1:37- hill 2 1:36- hill 3 3;48- rest 1;30 - hill 4 1:39- hill 5 1:41- hill 6 2:30- rest 7:33- jog home | ||
| stretching warm up/down 10:00 [1] | |
| shoes: Saucony | ||
Wednesday Sep 12 | ||
| stretching warm up/down 25:00 [1] 0.25 mi (1:40:04 / mi) | |
| shoes: Saucony | ||
| jogged to the path. stretched, 20 push ups, 30 sculs, and 30 jumpies | ||
| running (XC) 35:00 [2] 3.28 mi (10:40 / mi) | |
| shoes: Saucony | ||
| An easy group run today. Went down to locust point and then to lloyd hall. Took like a 3 min break. than took the street way back to school. Stopped and did one set of the Art measum steps on the way. | ||
Tuesday Sep 11 | ||
| running (XC) 20:28 [4] 2.71 mi (7:33 / mi) | |
| shoes: Saucony | ||
| GRRR they cancelled our XC meet that was today!!! I was very upset. So insead we ran our own shorter race.
Felt ok not great, did better than our last time trial though i think. Beat all the guys again. then we got back to school to find out our 3rd floor got flooded so that was intersting. We almost didn't have school tomorrow but everything is fine now. | ||
Monday Sep 10 | ||
| running intervals (XC) 25:00 [3] | |
| shoes: Saucony | ||
| Worked on paceing as we have our first race tomorrow. Also ran a few hills. Legs left tired for some reason. think i need more water. Getting nervious about tomorrows race. | ||
| C • Good luck!! 3 | ||
| stretching warm up/down 20:00 [1] | |
| shoes: Saucony | ||
| Jogged to race street enterance, stretched before running. then a jog back to school as a cool down after running. | ||
Saturday Sep 8 | ||
| Event: DVOA - Norristown | ||
| orienteering 28:18 [3]*** 2.92 km (9:42 / km) +40m 9:04 / km | |
| 14c shoes: New o-ing shoes | ||
| Ran the second sprint at Norristown. Did ok on it. treated it more as a training run than anything because my legs hurt so badly. Made a few mistakes but not too bad. It was also hot! but great course!!! will post scan of map later and maybe where i messed up. | ||
| C • Sounds fun! Do your legs hurt ... 3 | ||
Friday Sep 7 | ||
| running hills (XC) 50:40 [3] 4.0 mi (12:39 / mi) | |
| shoes: Saucony | ||
| Ran Hills at Lemon Hill again. But we had to run 40 of them this time!!!! I never thought i would be able to do it. But then a college crew or XC team came and they were running the whole hill (we ran like half) So that kinda helped cus it made me really run so i didn't look like a fool in front of them. Yeah guys running is a good motivator, i did just write that. then once they left my coach Ms. G ran with me and that helped a lot!!! the last one was super fast!!! it felt good to get it over with.
| ||
| walking warm up/down 15:00 [1] 1.25 mi (11:59 / mi) | |
| shoes: Saucony | ||
| walk to lemon hill. | ||
| Note | |
| finished all the scottish 6 day write ups so they are now posted with a scan of the maps. you guys did ask for the long ones so well you got them.... enjoy! | ||
Thursday Sep 6 | ||
| running (XC) 44:30 [3] 4.0 mi (11:07 / mi) | |
| shoes: Saucony | ||
| did a group run with XC team. was supposed to run 20 mins out and 20mins back but we didn't make it back in time. and we ran really slowly for part of it. | ||
| stretching 15:00 [2] | |
| shoes: Saucony | ||
| stretching with team and than strength stuff
15 push ups 20 sculls | ||
Wednesday Sep 5 | ||
| running (XC) 49:33 [3] 5.0 mi (9:53 / mi) | |
| shoes: Saucony | ||
| Ran to the grandstand and back with the XC team. Felt really slow! i think this was the furthest i have run in about 3 weeks or so. Hopefully next time it will feel better. | ||
| stretching warm up/down 35:00 [1] | |
| shoes: Saucony | ||
| Did some stretching and strength before our run. Also i stretched while waiting for the rest to get back.
50 push ups 100 sculls | ||
Tuesday Sep 4 | ||
| running (XC pratice) 26:24 [3] 2.75 mi (9:36 / mi) | |
| shoes: Saucony | ||
| We had a time trial today. We have some route that is as close to 5K as my coach could figure out. we had to run that as fast as we could. We did a chasing start but that wasn't to exciting as there were only 3 of us. I started last so behind by about 2 mins. I passed one guy and passed the other but he caught me again and finished first but i still had a faster time than he did. We are running it again in 2 weeks so hopefully it will be faster then! | ||
Sunday Sep 2 | ||
| walking 40:00 [3] 2.0 mi (20:00 / mi) | |
| Walked the dog to Lloyd Hall and back | ||