Training Archive: AcampbellIn the 30 days ending 2008-04-30:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| 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 | M | T | W | |||||||||||||||||||||||||||||||||||||||||||||||||||
Wednesday Apr 30 | ||
| stretching warm up/down 20:00 [1] 0.75 km (26:40 / km) | |
| shoes: asics GT-2130 | ||
| Stretching and warm up jog for the 3200m race. Was very cold and windy!!! | ||
| running race 13:45 [5] 2.0 mi (6:51 / mi) vdot: 44.7 | |
| shoes: Nike Track spikes | ||
| Qualifying race for the district championships. First like real meet of the season as it was the first time i actually had other fast girls to run against. Was a really hard race!!! the whole back stretch and second corner you were running into some pretty strong wind. I had a hard time sticking up with the leading pack but i never got lapped so that is ok, i thought i was going to get lapped by the winner when i saw her time on the sheet. Had i think a great kick at the end really started picking it up on the last lap and actually managed to chase down one girl. Sadly didn't beat the two masterman girls in order to qualify for States but i wasn't too far behind one of them. Also i have another chance in two weeks to qualify if i really really want to for states so we will see.
was supposed to run the 1600m as well but scratched that because i was so beat and my knee was bugging me a little bit, plus west point this weekend and i want to have really good runs there. | ||
| C • States 2 | ||
Tuesday Apr 29 | ||
| running 20:00 [3] 2.2 mi (9:05 / mi) | |
| shoes: asics GT-2130 | ||
| Easy run to loosen up my legs for tomorrows race. Shins hurt, ok actually my whole legs hurt. I hope legs feels better tomorrow!!!
I'm the only one who qualified for this race from my team so i'm going all alone. Getting a bit nervous. Also they switched around the order so the 3200m is first not used to that! I hope i do ok... | ||
| C • Good luck!! 1 | ||
| stretching warm up/down 5:00 [1] | |
| Should have stretched for longer but had a ton of papers due that needed to get finished. Ice my knee for 20 mins though. | ||
Monday Apr 28 | ||
| Note | |
| (rest day) | ||
| Iced my knee and did a little little bit of stretching. took the day off track to rest my legs. | ||
Sunday Apr 27 | ||
| orienteering (advanced Line-O) 55:00 [3] | |
| shoes: New o-ing shoes | ||
| orienteering (advanced sprint) 17:45 [3] 1.9 km (9:21 / km) | |
| shoes: New o-ing shoes | ||
Saturday Apr 26 | ||
| orienteering (compass work) 10:00 [1] 0.8 km (12:30 / km) | |
| shoes: Saucony | ||
| We had a long discussion on when you should use your compass in the morning and than we jogged out to do a compass test that Clem set up for us. I hit right on!!!! | ||
| C • Wow! 3 | ||
| running warm up/down 5:00 [1] 0.4 km (12:30 / km) | |
| shoes: Saucony | ||
| they sprang a 3k running test on us. So we all drove out to a near by track and ran a warm up lap and stretched before they timed us for a 3k. | ||
| running 13:24 [5] 3 km (4:28 / km) | |
| shoes: Saucony | ||
| Ran the 3k test. Clem ran with me which was nice!!! Finally had someone to pace me and to draft off of. So thank you Clem! I was breathing pretty heavy at times which was annoying, and legs hurt, but i think i kept my form pretty well so that was good. Amos killed all of us running a 10:31. | ||
| running warm up/down 5:00 [2] 0.6 km (8:20 / km) | |
| shoes: Saucony | ||
| 1.5 lap jog to cool down. got my breathing back to normal pretty fast which was good but still tired. | ||
| orienteering (Compass course) 33:12 [3] 4 km (8:18 / km) | |
| shoes: New o-ing shoes | ||
| advanced compass course. I went towards the end which was annoying as the bugs were getting annoying!!! I started right before Sam and Jeff so saw them in the woods. Tried using my compass a lot but i think i ended up not using it enough. Made a few errors but nothing big. The scale was throwing me off a bit. it was 1:5 and not 1:10 and the contours were 3m not 5m. Nice map though! | ||
| orienteering (relocation work) 45:00 [2] | |
| shoes: New o-ing shoes | ||
| running hills 2:00 [2] | |
| shoes: Saucony | ||
| Up hill map memory relay. My team rocked!!! we came in 3rd! However our number 1 got messed up so that when i went for 2 i couldn't find it on our map and then we got a few more a little off so we had a lot of double checking the peoples controls before us. However we got all of them i think right on and neat so. GO TEAM 5!!! | ||
Friday Apr 25 | ||
| Event: 2008 Northeast Junior Training Camp | ||
| running warm up/down 2:30 [1] 0.3 mi (8:20 / mi) | |
| slept:7.5 shoes: asics GT-2130 | ||
| jog to path | ||
| stretching warm up/down 13:00 [1] | |
| shoes: asics GT-2130 | ||
| lead stretching again | ||
| running 12:45 [1] 1.15 mi (11:04 / mi) | |
| shoes: asics GT-2130 | ||
| slow jog up to the end of the boat house before we started intervals. We did this Amy pace. | ||
| running intervals 15:00 [4] 1.25 mi (11:59 / mi) | |
| shoes: asics GT-2130 | ||
| 10 sets of 30 second "all out" intervals with 1 min break inbetween. The distance is a guess because during the 1 min rest we all had to regroup as much as we could so i ended up doing a lot of back tracking. Also i don't think i was going all out as i was the one timing us so had to slow down a little bit at the end to be able to read my watch. felt good to sprint though! | ||
| running 50:00 [3] 4.5 mi (11:06 / mi) | |
| shoes: asics GT-2130 | ||
| Continued running up to strawberry mansion bridge (or the 2.5 mile marker) and back with Jacob. Some of this was 2 and some was 3. I think more ended up being 3 though so logging it as that. Jacob was quite slow by the end and i had settled in a nice pace so had to wait for him in three spots (that isn't included in this time and the time is only a guess as well i forgot to clear my watch so it didn't store all the splits i took today :'( )
Knee started hurting by the end so that was a bit annoying, but it wasn't badly so that is ok. | ||
| walking warm up/down 4:00 [1] 0.3 mi (13:19 / mi) | |
| shoes: asics GT-2130 | ||
| walk back to school as a cool down and Jacob was beat! | ||
| stretching warm up/down 25:00 [1] | |
| Nice long stretch so that there is maybe a chance i can move tomorrow for the training up in NY. legs were tight and yet i was very flexible while doing the stretches which was interesting.
iced Left knee after wards | ||
| Note | |
| YAY all the analysis written parts are done for last weekend!!!! | ||
Thursday Apr 24 | ||
| running warm up/down 2:45 [1] 0.3 mi (9:10 / mi) | |
| slept:8.0 shoes: asics GT-2130 | ||
| Jog down to the path. | ||
| stretching warm up/down 16:00 [1] | |
| shoes: asics GT-2130 | ||
| stretching with the team, had to lead again | ||
| running 27:00 [2] 2.74 mi (9:50 / mi) | |
| shoes: asics GT-2130 | ||
| ran up to the Penn Relays to see if we could get into see any events. Sadly we couldn't But was still a good nice easy run! Time includes lights and distance is from Gmaps.
Shins hurt a little bit so iced them both once i got home. | ||
| strength 2:00 [2] | |
| shoes: asics GT-2130 | ||
| did lunges around the "pool" (just a big opening in the ceiling that they painted the walls blue so we call it the pool) on the second floor twice with two of my teacher. Man did they hurt a lot after a while. Should try and do them more often! | ||
Wednesday Apr 23 | ||
| running 19:30 [2] 2.0 mi (9:44 / mi) | |
| slept:8.0 shoes: asics GT-2130 | ||
| Got new shoes today because my other ones were starting to feel like not enough support, cushion was gone, and where about a year old with 225 miles on them. I know 225 is nothing for a pair of shoes but things were starting to acke and last time it was because i needed new shoes. So we will see.
So hardly anyone came to practise today because we can't mandate wednesday practices as people have internships today and can't always make it back. So decided i was going to drag my sister out for a run as she kept bugging me after saturday that i need to start running with her. Well she did great for the first time out. I need to work on her going a a steady pace though she sprints and then walks sprints and then walks. I had to pull her along at points. But hopefully i can get her out maybe once or twice a week to start off with and we will see how that goes. Was quite hot out today as well. distance is a guess i think it is really just under two miles but don't know by how much. Also time does not include a 2 min break. | ||
| C • Heather's running 1 | ||
| stretching warm up/down 12:00 [1] | |
| shoes: asics GT-2130 | ||
| stretching with Heather to show her what stretches we do at track. | ||
| Track (Drills) 15:00 [1] | |
| shoes: asics GT-2130 | ||
| Sprinters were actually on the path as well so after i stretched i joined them for two of their drills. Jumping for distance and height. We had to do each many times. my form was not too good but i think the jumping for distance might help me keep my stride longer...? | ||
Tuesday Apr 22 | ||
| walking 10:00 [1] 0.5 mi (19:58 / mi) | |
| slept:10.0 (rest day) | ||
| HAPPY EARTH DAY!!!!
Rest day to let my legs rest up. Also right shin hurt a bit today. I iced it in the morning and iced my left knee at night. I think i need to get new shoes. So had the day off today school which was nice. I felt lazy today for not doing anything, but i got so much done. Slept in, room cleaned and Homework done before noon. Than worked on my Individualized learning plan. walked the dog to go meet up with my sister who walked home from school. And then went and sat in a coffee shop when mom went to the gym. Eat dinner there and typed up my course analysis which i posted below. I think this is the most i have gotten done on a day off ever! | ||
Monday Apr 21 | ||
| running warm up/down 2:45 [1] 0.3 mi (9:10 / mi) | |
| slept:8.0 shoes: Saucony | ||
| warm up to the path | ||
| stretching warm up/down 20:00 [1] | |
| shoes: Saucony | ||
| lead stretching again. Legs were tight from this weekend so could have stretched for longer and held some stretches longer but team wanted to move on fast today. | ||
| running 36:50 [2] 3.5 mi (10:30 / mi) | |
| shoes: Saucony | ||
| My track coach and i decided we were sick of running on the path and since it was only us today we decided we were going to run to her house and get her doggy and run back. Not too bad of a run, all street running though so a bit harder on the knees. legs were hurting a bit as well from being tried from this weekend. This time includes lights, one which was quite long (i think it was at Baltimore, somewhere around where Clem and Dasha used to live) Also the distance is a guess from trying to map our route on gmaps. | ||
| running 29:15 [3] 3.0 mi (9:45 / mi) | |
| shoes: Saucony | ||
| 10 min stop at my track coaches house to get her dog, drink some water, and bathroom. She has a nice apartment.
Then ran back a different route with her dog Penelope. I got to run with Nelly which was nice! my dog is small so not so good to run with so was nice to have a big dog to run with! I also think she made us run a little faster, although it was also a better route back and maybe shorter. Also counted lights in the time and the distance is also a guess from gmaps. | ||
| walking warm up/down 5:00 [1] 0.3 mi (16:39 / mi) | |
| shoes: Saucony | ||
| Nice walk back to school from the path. Legs hurt and shins were hurting a little bit. I think i need a new pair of running shoes shortly. | ||
Sunday Apr 20 | ||
| stretching warm up/down 5:00 [1] | |
| slept:8.0 | ||
| Really fast stretch before the mass start of the relay. Legs were tight!!!! | ||
| orienteering race (Relay Champs) 19:57 [4]*** 3 km (6:39 / km) | |
| 15c shoes: New o-ing shoes | ||
| First leg of our 12 point relay team. did quite well actually, gave our team about a min lead. Will post more later when i don't have homework to do.
but my team won!!! detailed analysis: 12pt Leg 1 ?orange Start to 1 (:32): Turned over map and first thing I did was look at the control description. Said shallow hill, than looked at the map and saw it was near the road. So running up the hill in the general direction and after a few seconds decided which controls weren?t mine and headed towards mine one. 1 to 2 (1:04): again looked at map and control description, oriented my map and knew I had to go down the hill and then back up and over the spur in the middle of the field. Hit the control a little lower than I wanted to. 2 to 3 (:44): Ran up the hill to the ?crossing road? control. 3 to 4 (3:07): had to wait a few seconds for a car to stop than. Plan was to use the path junction as my attackpoint. So ran across the field on the other side of the road, and made my way up the hill to get on the as quick as I could rail. Once on the trail ran right to the trail junction. Stayed to the left of the junction and followed the reentrant into the control. 4 to 5 (1:55): No great plan here other than to just take a bearing, go up the reentrant and over the saddle into the control. That pretty much worked was a little to the right of my bearing though. 5 to 6 (:42): oriented the map and up the hill. Once up a little higher actually saw the control and there were quite a few other people going to the same one as me. 6 to 7 (1:57): bearing again. Started off following the reentrant down and quickly noticed I needed to be on the other side of the two spurs and to the right of the first vegetation boundary. So corrected my direction went to the right of the vegetation and then saw the second vegetation and then the marsh. Around the right side of the marsh into the control 7 to 8 (2:10): Again picked the trail junction as my attackpoint. So west out of the control up the hill to the trail. Trail to the first junction, right to the second junction and then left into the control. Was further than I thought it was going to be, so I think I need to work on pace counting a little more. 8 to 9 (1:59): Buildings were my attackpoint that I needed to turn in a look for the control. Than plan was to just head out to the field along the road and keep a fast pace up and look ahead a bit. Managed the looking ahead bit, not sure how fast I was. 9 to 10 (:52): Cut into the green a little bit so I could run around the hill. Than to the east end of the clearing and just over the hill into the control. 10 to 11 (:44): Back to the ?crossing road? control. So ran just across the road. 11 to 12 (:42): To the water control/map turn over that they pointed out before we started. Sprinted as fast as I could done the reentrant, trying to catch up with Calvin Underwood, sadly didn?t catch him. 12 to 13 (1:05): orientated my map and then sprinted across the field to cross the road and into the control. Still trying to chase down Calvin. 13 to 14 (1:04): off to the trial coming off the parking lot all the way down to the water. 14 to 15 (:30): sprint down the trail to the go control 15 to finish (:50): ?sprint? up the hill and around the finish shoot to tag off heather. Over all felt like I had a very good run. Would have been interesting though to see how I would have done if there weren?t anyone around as although I tired ignoring them, Calvin and others would sometimes get to the controls right before me. And they all made me run faster than I would have. | ||
| C • yay! 5 | ||
Saturday Apr 19 | ||
| Event: US Middle Distance and Relay Champs | ||
| orienteering race 45:48 [3]*** 3.38 km (13:33 / km) +100m 11:48 / km | |
| 11c slept:9.0 shoes: New o-ing shoes | ||
| Middle distance champs. Ran Green Y. will post more later, but didn't do very well on control one.
Detailed analysis of my run (hopefully will be able to post a link to a scan of the map here soon) Start to 1 (10:45): Ok so I told myself that I would take this one slow to get into the map, Sadly that didn?t work. Plan was to take the south path out of the start, than the smaller path off to the right, so that I could than use the trail junction as a point to take a bearing into the control and use the dry ditch as my attackpoint. Well I got all the way up to the trail junction, forgot to take a bearing at the top of the hill so decided oh once I get down this hill I?ll take one from there. Well slide down the hill and ended up going left and hit the rootstock. From there was just going to run around the hill into the control. Was too high up and not sure where I was so bailed back to the trail. Tried again and again was too far to the left but this time when I went around the hill hit the dry ditch and into the control. 1 to 2 (3:35): Took this leg slow to get my confidence back up. Crossed over the stream right at the control. Than followed the little stream up a few contours and then cut over the to right over the spur and into the control using the marsh as a catching feature. 2 to 3 (1:36): plan was to run on a bearing and use the knolls as my attackpoint. Was a bit low but basically did that. 3 to 4 (4:31): plan was to use the big earth bank and the split off from the river as my attackpoint. So stayed up on the hill until it started turning left and I cut down to cross over the river. Then along the bank on the other side until I was at the earth bank and split off. Then went up the shallow reentrant and into the control. Have to say if the flag was not there I would not have found the feature very well. 4 to 5 (3:35): Plan was to use the two hills around the control and the trail to the left of the pond as attackpoints/funnels into the control. And then didn?t want to go straight up the hill so decided to go along and up and use the wet ditch as a pin point so I knew where I was on the trail before cutting into the control. Plan worked pretty well, drifted a little to far left after crossing the trail so hit the trail to the left and then into the control. 5 to 6 (7:42): Plan was to pretty much go straight. So passed the marsh and rootstocks, over the trail at that junction, pretty much followed my compass from there to the marsh and no to the trail in between the marsh and the knoll, than cut over to the other trail. So going straight worked until then when I crossed over the third trail. After that got confused as to what little field I was in so baled back out to the trail and up to the corner to then just follow the edge of the big filed in the woods. Was a little to far right when coming into the control. 6 to 7 (1:35): Out to the trail, to the right of the pond, and then a little left along the spur and into the control. Actually saw the control from a little passed the pond. 7 to 8 (5:46): Plan was to use the bend in the powerline and the indistinct trail as my attackpoint and then take trails to get there. So back out to the trail along the reentrant and between the big marsh and pond. Hit the trail right before the indistinct junction (which was much more distinct I think from everyone running on it) took that to the big trail with the power line. There were recreational people here that started yelling at me ?you?re lost! You?re Lost! Just kidding? Here I cut in to early and ended up to far south and got all confused in the green. Was working my way back to the powerline when I hit the rocky ground and used that to cut into the control instead. Need to work on ignoring people better and using my compass more on the last part of the leg. 8 to 9 (4:44): decided to play this leg safe. Plan was to go down the reentrant southeast all the way to the trail at the bottom of the hill. Than to be able to hit the control dead on the first time run all the way around on the trail. Didn?t want to have another Scottish 6-days where I missed the control and couldn?t relocate at the end of the race cus I was tired. So did just that. 9 to 10 (1:38): Zig zaged a bit through the simi open area to the indistinct trail, crossed over the big trail and took the small trail into the go control. 10 to finish (:21): sprint into the finish. Over all I felt apart from the first control I did well. Need to work on picking my route faster and using my compass more towards the end of the leg. | ||
| C • #1 2 | ||
| orienteering race (Sprint) 13:27 [4]*** 2 km (6:44 / km) | |
| 14c shoes: New o-ing shoes | ||
| Sprint in the afternoon. Did quite well. Had a late start so got to see where a lot of people went which was nice. Again will post more later, however i'll say this Dad got me by 20 seconds :(
detailed analysis: Start to 1 (:48): Sprint along the trail to the trail junction control 1 to 2 (1:24): crossed over the trail and took the trail to the next junction and cut in, was a little low. 2 to 3 (:41): Bearing. So up and over the spur to the control. Drifted a little bit too far left. 3 to 4 (:53): Oriented my map and just booked it to the trail. 4 to 5 (1:42): Ran to the left of the marsh and along the hill into the control 5 to 6 (1:56): Almost went 90* the wrong way ops! Caught myself super fast though and just cut down northwest to the trail and along the left of the marsh and up the hill to the control. 6 to 7 (1:00): To the trail, passed the building, and at the bend cut in and along the spur to the control. 7 to 8 (1:03): saw control 8 before going out so knew I just had to get out to the field and book it down the hill and to the side of the building. Used this leg to memorize control numbers and to look at the next few legs. 8 to 9 (:55): booked it to the road and right down the road to the junction. Actually saw the control on the way to the start. 9 to 10 (:47): Up along the road to the right and right into the field just after the junction. 10 to 11 (:46): up the hill to the other side of the building, walked up part of the hill and used that to plan the last two controls and memorize the control numbers. 11 to 12 (:48): ran down the side of the hill down the hill as fast as I could. Cut in the woods right after the trail and into the ?tepee control? (kids had built a tepee right behind the control) also knew where this and the last control was before starting. 12 to 13 (:20): sprinted across the field to the same go control as in the morning 13 to 14 (:24): sprint into the finish across the field. I thought i had a really good run and probably was the fastest cleanish navigation i have ever done. | ||
Sprint 2 - Splits | ||
Friday Apr 18 | ||
| Note | |
| slept:6.75 (rest day) | ||
| Half day at school so no track practice, but even if there was i wouldn't have gone as i had to be over at Sandy's house by 2pm so that she could drive heather and i up to the middle and relay champs. | ||
Thursday Apr 17 | ||
| running warm up/down 2:25 [1] 0.2 mi (12:04 / mi) | |
| slept:8.5 shoes: Saucony | ||
| Ok so i'm going to start off with, I REALLY WISH I HAD MY OWN ROOM!!!! last night i was trying to go to sleep and my sister was being so annoying, turned the light on all the way when i was already in bed, then would not stop asking questions, than my mom came in. I like went to bed at 10:30, but couldn't really fall asleep until 11. It was so not fair!!!!
anyway jog to the path. | ||
| stretching warm up/down 20:00 [1] | |
| shoes: Saucony | ||
| We were all tight from our meet yesterday so stretched a bit longer than normal. Had to lead it again, good for me though as i get to do the stretches i want/need for a little longer hehe. | ||
| running long 1:04:10 [4] 6.8 mi (9:26 / mi) | |
| shoes: Saucony | ||
| So today was our LSD (Long Slow Distance) day. My favorite day of the week!!!! No distance people today though, well other than me, and no distance coach. The sprinters were supposed to run like a 30min run which meant that i only got to run with them for about 15mins. Then i was on my own for the rest of the run. That was a bit hard as i had to motivate myself to keep going and i hadn't run this far in a while. But i made it and wasn't too too slow. Was really warm out today!!! felt good though but really tired at the end.
Oh knee (left) started hurting on the outside just over half way through. Not that bad just hurt a very very little bit. So not enough to stop me running but i noticed it. 31:33-out 24:37- back to lloyd hall 1:00- water break 8:00- last mile | ||
| walking warm up/down 5:00 [1] 0.3 mi (16:39 / mi) | |
| shoes: Saucony | ||
| walked the "longer" route back to school as i wanted to stretch my legs out a bit more, and there was a fire truck a block from my house so wanted to see what was going on. Couldn't tell what happened though. | ||
| stretching warm up/down 15:00 [1] | |
| iced both knees for 20mins with my new knee ice pack!!!!! It is super cool and really works i'm sooo happy!!! than stretched a bit. legs are quite tight so hopping to stretch again after babysitting.
| ||
Wednesday Apr 16 | ||
| running warm up/down 5:00 [1] 0.5 mi (10:00 / mi) | |
| slept:8.5 shoes: Saucony | ||
| two warm up laps around the outside of the track as we got there a little late. | ||
| stretching warm up/down 15:00 [1] | |
| left legs was much tighter than my right. | ||
| running race (Track race) 6:24 [5] 1.0 mi (6:24 / mi) vdot: 45.0 | |
| shoes: Nike Track spikes | ||
| Raced in the mile again. seemed to go by really fast!!! had more people to run against so that was nice. kept with this one guy for the first two laps and then to be honest i don't remember what happened the last two. I do remember lapping one girl for the second time though right before the finish line, that was kinda sad. I like could not move though after the race my coach had to help me up from were i like just layed down on the side of the track. And then i was coughing a lot and actually ended spitting up pretty bad about 5 or so mins afterwards. felt good to get the crap out of my throat though.
didn't get my splits from my coach yet so will post them tomorrow here when i do. Splits: 1:24 3:02 4:44 6:24 | ||
| C • Running & quotes :) 5 | ||
| C • You lapped someone twice in... 2 | ||
| stretching 10:00 [1] | |
| running race (Track race) 14:29 [5] 2.0 mi (7:14 / mi) vdot: 42.1 | |
| shoes: Nike Track spikes | ||
| Did much better this week!!! I stuck with this one guy like right behind him almost the whole race but started losing him at the end of the 7th lap and then tried to keep up the last but started losing him with 300m to go, which i'm upset about. I wanted to stick with him the whole race. I need to work on having my kick start at about 300ms to go and not just like 150ms. I think if i could have done that and used my arms more i would have been able to stick with him. But lapped the other girl at least twice again and came before i think one or two other guys. So 4th over all. And i hit my goal for the race of sub 1430.
again don't have splits yet, will post them here when i do. I do know though that i got them all under 2mins this time yay!!! Splits: 1:44 3:32 (1:48) 5:22 (1:50) 7:15 (1:53) 9:04 (1:49) 10:55 (1:51) 12:45 (1:50) 14:29 (1:44) | ||
| stretching warm up/down 20:00 [1] | |
| stretching after a nice hot shower. should go ice right now as i should have done that earlier. My ice pack made for knees came today!!!!!! so excited about that!!! no more holding bags of blueberries on my knees!!! | ||
| C • wow 3 | ||
Tuesday Apr 15 | ||
| running warm up/down 2:20 [2] 0.3 mi (7:46 / mi) | |
| slept:8.0 shoes: Saucony | ||
| jog down to path | ||
| stretching warm up/down 17:00 [1] | |
| shoes: Saucony | ||
| lead stretching again | ||
| running 8:00 [2] 0.8 mi (10:00 / mi) | |
| shoes: Saucony | ||
| jog up to the circle before lloyd hall. Had to stop to talk to the sprinter coach to back my team mate up that wear he wanted to practice was too much traffic and that is wasn't actually on a slight slope, that it just looked like that cus the hill next to the path that he was standing on wasn't flat. that isn't included in the time. | ||
| Track intervals 30:00 [4] | |
| shoes: Saucony | ||
| Ok so there were no other distance people at track today and no distance coach. That ment i got stuck with the sprinters coach giving me a random workout that he thought up off the top of his head. there is this circle that they were practicing near and he guessed it was about like ~250m so he said i had to run that 6 time all under 45 seconds, and i could have a 4min break in between each. so did that
42 42 43 43 142- two laps together, he wanted them at like a 130 but there were a lot of bikers around so i had to swerve quite a bit. After that i just sat around watching the sprinter practice. I WANT A COACH LIKE A REAL COACH REALLY BADLY!!!!! I'm sick of our coaches turning up late to practice, or not talking to each other so the distance people have no idea what we have to do, or them giving us like the same thing every day. I feel like i'm not getting any better. And i'm getting bored. I wish I could have someone that would like really help me come up with a good training plan. Because at this rate i don't think i'm going to get good enough training in to make the JWOC team next summer which i really want to do!!!! Anyone have any ideas? | ||
| running 9:30 [2] 1.0 mi (9:29 / mi) | |
| shoes: Saucony | ||
| jog back to school on my own as i didn't want to just sit around watching the sprinters getting a little cold from not movie, and my sprinter coach was done with me anyway he didn't have anything else for me to do. | ||
Monday Apr 14 | ||
| running warm up/down 2:30 [1] 0.3 mi (8:20 / mi) | |
| slept:8.5 shoes: Saucony | ||
| normal warm up to the path | ||
| stretching warm up/down 15:00 [1] | |
| shoes: Saucony | ||
| normal stretches lead by Sam | ||
| running 19:30 [3] 2.0 mi (9:44 / mi) | |
| shoes: Saucony | ||
| Sam and I were the only distance people today so decided to mix it up a bit and run down the path to the left and then out the normal way. really nice day!!!! | ||
| stretching 7:00 [1] | |
| shoes: Saucony | ||
| while waiting for sam to go to the bathroom (i've got no idea why it took him so long) stretched but took him ages i just gave up and went on by my self. | ||
| running 20:21 [3] 2.4 mi (8:28 / mi) | |
| shoes: Saucony | ||
| Went to the 3/4 mile marker on the path and back. first mile and a half on my own caught back up with Sam though at lloyd hall. So ran the rest of the way back to the train tracks with him.
got back and the sprinters were still working on their start off and then hand offs for relays so Sam and i kinda just layed down in the grass next to the river and enjoyed the sun. | ||
| Note | |
| iced both knees for 10 mins each back at school. Left hurt a little bit today but i think it might have just been my legs hurting in general so we will see how it feels tomorrow | ||
Sunday Apr 13 | ||
| walking 1:00:00 [1] | |
| slept:9.5 shoes: brooks- winter/trail model | ||
| walk in the Wisahickon with the family as it is my mom's birthday.
homework now sadly, then hopefully getting to watch Across the Universe!!!! Such a good movie, can't wait to see it again!!!! if you haven't seen it you should! | ||
| C • across the universe 2 | ||
Saturday Apr 12 | ||
| Note | |
| slept:9.0 (rest day) | ||
| Cleaning up the house and running earns around NJ.
Tori came to dinner though!! It was sooo nice to see her!!!!!! Good luck picking a college Tori! I hope you pick one close though :) | ||
Friday Apr 11 | ||
| running warm up/down 3:00 [1] 0.3 mi (10:00 / mi) | |
| slept:9.0 shoes: Saucony | ||
| Jog to the path | ||
| stretching warm up/down 15:00 [1] | |
| shoes: Saucony | ||
| Stretching as a team. Lead it again. | ||
| running 20:00 [3] 2.2 mi (9:05 / mi) | |
| shoes: Saucony | ||
| Run up to the viking and then over to the baseball fields on the parkway to go join in a Ultimate frizbee game. | ||
| other intervals (Ultimate Frizbee) 50:00 [2] | |
| shoes: Saucony | ||
| a nice pick up game with some masterman guys. It was a lot of fun learned a lot about the game and kept my hear rate up. And actually the guy that was coaching the masterman guys recognized my DVOA top that i had on. Apparently he had gone to the Batona 500 A-meet. So that was pretty cool. | ||
| C • O fashon 4 | ||
Thursday Apr 10 | ||
| walking 30:00 [1] 2.0 mi (14:59 / mi) | |
| slept:9.0 | ||
| Walked to and from the Art museum. my spanish class went to go see the Freda Kahlo show that is on there. It was very good!!!!!
Legs are deff tight from yesterday. I need to do a nice long stretch today and more water!!! I decided on the walk back though that there is this nice down hill so i kinda just let gravity pull me down for a nice short sprint to get some blood flowing so that maybe i can now sit through my afternoon classes. My friend hannah and i also sang Beatles songs on the walk. I was signing the Across the Universe version though, such a good movie!!! and the Dear Prudence song fit today so well! it really was "The sun is out, the sky is blue" day. | ||
| running warm up/down 2:45 [1] 0.3 mi (9:10 / mi) | |
| shoes: Saucony | ||
| regular jog to path | ||
| stretching warm up/down 16:00 [1] | |
| shoes: Saucony | ||
| Longish stretch with the whole track team. We actually had quite a few people out running today! | ||
| running (LSD day!) 52:00 [3] 5.3 mi (9:49 / mi) | |
| shoes: Saucony | ||
| LSD day!!! my favorite track work out!!!! so we ran to the grand stands and back nice and slow. My quads were killing me today, not enough stretching yesterday. Also felt very dehydrated.
Such a great day for a run! Sunny, warm, bit of a breeze. There were a ton of people out along kelly drive. It was such a good day that dad actually came home earlish and went for a run as well. Would have gone with him but i already did my workout for the day. | ||
| walking warm up/down 6:00 [1] 0.3 mi (19:58 / mi) | |
| shoes: Saucony | ||
| walk back from the path to school.
So my dad and i are still in a disagreement with these distances. I'm going to go with i'm closer however it is probably in between our two guesses, i'm a bit on the long side of what it actually is i think. edit: ok just looked on google pedometer and to school from the path is actually .3 miles and from the path enterance to lloyd hall is actually ~.9 which i thought it was 1 mile. so i was off a little bit however the way i have it split up here is the same distance just different times. So going back to fix it. | ||
Wednesday Apr 9 | ||
| running warm up/down 4:00 [2] 0.5 mi (7:59 / mi) | |
| slept:9.0 shoes: Nike Track spikes | ||
| So jogged two laps as a warm up. First time wearing my spikes and they felt awesome!!! Super light!!!!
So took this as a judge of how my knee felt. It felt fine so i decided to run both the 1600m and the 3200m. | ||
| stretching warm up/down 20:00 [1] | |
| normal stretches. a little extra on the quads as they felt tight. | ||
| running race (Track race) 6:34 [5] 1.0 mi (6:34 / mi) vdot: 43.8 | |
| shoes: Nike Track spikes | ||
| First event of the meet. Only girl this time, so had to run with 4 guys. It felt pretty good started out a little fast as i wanted to keep with the 2nd slowest guy and he was a bit fast but other than that went well. I collapsed at the end and was trying to breath normal on the ground when the lady came over to get my card and told me my time. I was so surprised!!! I was not expecting a PR and i got a PR!!!!! Like a life time best!!! I was so happy i actually got up turned to face my coaches and started jumping up and down lol. Guess i could have run a bit faster.
1:27 1:44 (3:11) 1:46 (4:57) 1:37 (6:34) YEAH PR!!!!! | ||
| C • Congrats! 7 | ||
| stretching warm up/down 15:00 [1] | |
| Stretching between races. Again quads tight. | ||
| running race 14:43 [5] 2.0 mi (7:20 / mi) vdot: 41.3 | |
| shoes: Nike Track spikes | ||
| Second event of the meet. Again only girl!!! So ran with the 4 guys again. Ended up beating one of them which was nice! Started out too fast again as i kept up with the guys and they were just too fast. Then middle got a bit slow so over all not a good race on that part. Coach wanted every split under 2mins. and i had too much energy at the end. I really need to work on pacing as well as lengthening my stride, especially on the turns. Over all i was really happy with my race though. Another PR lol (although only second time running this event so it better be getting better!)
1:32 1:48 (3:20) 1:48 (5:15) 1:55 (7:13) 2:01 (9:14) um yeah about that...ops! 1:56 (11:10) 1:51 (13:01) 1:42 (14:43) YEAH two PRs!!!!!! and my knee didn't hurt me at all!!!!! a good day, a very good day!!! | ||
Tuesday Apr 8 | ||
| running warm up/down 3:00 [1] 0.3 mi (10:00 / mi) | |
| slept:8.5 shoes: Saucony | ||
| Jog down to the path | ||
| stretching warm up/down 12:00 [1] | |
| shoes: Saucony | ||
| regular stretches with the distance people | ||
| running 39:00 [3] 4.0 mi (9:45 / mi) | |
| shoes: Saucony | ||
| ran up to the three fairies and back nice and easy. Right shin hurt a little big and i think it was because we didn't do our shin stretches today. But i'm going to keep an eye on that.
Going to run in the track meet tomorrow. Haven't decided which race yet though. 1600m or 3200m? | ||
| walking warm up/down 5:00 [1] 0.3 mi (16:39 / mi) | |
| shoes: Saucony | ||
| walked back to the school from the train tracks. Also stumick didn't feel that great either. | ||
Monday Apr 7 | ||
| stretching 18:00 [1] | |
| slept:8.0 | ||
| Well mom attempted to get me up to go my PT stuff. That didn't work so well. I got up and we started doing the work outs but one my mom can't count, two she didn't actually make me do it properly so i was doing them half asleep and not well. So i totally don't understand why we should get up and do these workouts if either of us can really function to do it that early and if we aren't doing it properly. And now i'm in last period and trying not to fall asleep and i still have track after this. that extra 30mins of sleep really helps! | ||
| running warm up/down 9:15 [2] 1.0 mi (9:15 / mi) | |
| shoes: Saucony | ||
| warm up jog to the waterworks | ||
| stretching warm up/down 12:30 [1] | |
| shoes: Saucony | ||
| running 33:20 [3] 3.5 mi (9:31 / mi) | |
| shoes: Saucony | ||
| nice steady state run to see how my knee felt. Ran with mike D and got to talk to him the whole time which was nice as i don't normally hang out with him. We mostly talked about our training and how we really don't think it is as good as it should be. so talked about like running and other training and then food and sleep. It was quite interesting! However we were both breathing a little harder than i thought we should have and were both a little more tired than we should be at the end. But we weren't so tried that we couldn't talk so that is a good thing!
Knee didn't really hurt. The left one i felt a little bit of pain towards the end and nothing in the right. | ||
| running intervals 4:00 [3] 0.6 km (6:40 / km) | |
| shoes: Saucony | ||
| two sprint things with the sprinter while we waited for them to finish their workout before jogging back to school. | ||
| stretching 10:00 [1] | |
| shoes: Saucony | ||
| stretching while the sprinters finished. | ||
| running warm up/down 12:00 [2] 1.0 mi (11:59 / mi) | |
| shoes: Saucony | ||
| jog back to school. got to the rail road tracks and mike and i decided we were going to walk the last few blocks back.
iced my knees at school afterwards for a bit | ||
Sunday Apr 6 | ||
| strength 50:00 [2] | |
| My PT workout with my mom. She has decided that she is going to become my trainer and make me get up and do this every morning. All i have to say is i hope it doesn't take this long!!!!
iced both knees afterwards | ||
Friday Apr 4 | ||
| Event: Flying Pig XII | ||
Thursday Apr 3 | ||
| stretching warm up/down 32:00 [1] | |
| Nice long stretch today at home. Was going to do the warm up and stretching at least at track today but coaches sent me home and sad just relax and ice my knee. So decided to do a nice long stretch followed by my PT workout which i haven't done in ages! Bad me!!! | ||
| strength 28:00 [3] | |
| PT workout as well as some core and arm things as well.
a lot of different leg lifts! and then crunches and pushups. | ||
| Note | |
| (injured) | ||
| Iced each knee for 20mins each. That felt really good!!! right knee hurts going up and down stairs, down more than up. and hurts on the sides of the knee and the upper part of the font of my knee. I can't tell though if that is from the bruise or not. Also i'm not sure if my really bad blisters are playing a part in this as well. | ||
Wednesday Apr 2 | ||
| running warm up/down 4:15 [2] 0.5 mi (8:30 / mi) | |
| shoes: Saucony | ||
| ran the two warm up laps at our track meet today. They felt fine hardly any pain. So while i was running thought that i could be able to run at least one event this meet. However when i started walking after the race a pain ran up the outside of my knee for the first few steps i took so that turned me off, as it ment something wasn't right. So my coach said that if i felt up to it i could like jog the 3200m if there were no girls in the race. there were no girls in the race and only one guy and the guy pulled out of the race so i thought eh i don't want to be the only one running i can do that any time so didn't run at all today. | ||
Tuesday Apr 1 | ||
| Note | |
| slept:7.5 (injured) | ||
| So mom sent an e-mail to my coaches saying that she didn't want me running for the beginning of the week so i could let my knee rest. So because of that i'm not running. i'm sad about that as i love running, however i'm greatly enjoying to day off today. I'm getting my hw done quickly and right now i'm sitting in our hammock in the backyard enjoying the nice warm spring day (and yes getting internet at the same time! i was shocked i get it out here) So being injured isn't all bad i guess. So blisters and knee are still bugging me. flip flops again in school today to give my heels a change to heal. hopefully will be running again soon! | ||
| C • scottish fall 2 | ||