In the last 7 days:
| activity | # | time | miles | km | climb | |||||||
| running | 6 | 4:22:12 | 30.99 | (8:27) | 49.88 | (5:15) | ||||||
| circuit | 6 | 1:37:00 | ||||||||||
| orienteering | 1 | 1:02:00 | ||||||||||
| aqua-jogging | 1 | 48:26 | ||||||||||
| strength | 2 | 28:00 | ||||||||||
| Total | 16 | 8:17:38 | 30.99 | 49.88 | ||||||||
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Thursday Aug 28 | ||
| running 29:18 [3]3.38 mi (8:39 / mi) | |
| An out-and-back in FP, b/c I was also cross-training. | ||
| circuit 12:00 [1] | |
| aqua-jogging 48:26 [3] | |
| Hamstrings didn't hurt today. It's funny that I haven't aqua-jogged for so long that now I have to be careful :) | ||
Wednesday Aug 27 | ||
| circuit 16:00 [1] | |
| strength (Weight room) 18:00 [1] | |
| 2 sets of 12 reps each today. | ||
| running 46:00 [3]5.31 mi (8:39 / mi) | |
| Into the park, running on grass and trails. I brought a map of FP w/ me while we jogged the 1880 loop, which I was unfamiliar with. I looked at the map and found 2 different ways to turn, then memorized those sections of map and tried to think ahead to what I would see before I could see it. Pretty fun, but the loop was only 1880. I wonder if I could get one of my teammates to run unpredictably for a longer run. | ||
Tuesday Aug 26 | ||
| circuit 15:00 [1] | |
| Out in the courtyard by our dorm with my 3 teammates. The looks we got brought back fond memories of the Junior trip this summer! | ||
| orienteering 1:02:00 [3]*** | |
| My first Tuesday orienteering session! It was a trial run to see how long it took to go through the routine, but there was an unexpected delay when I was changing my socks afterwards and saw dozens of the itty bitty kinds of ticks all up and down my legs. (I thought that only happened to Holly!) After perfecting my tick-picking technique in the shower, I rushed back to campus and made it to our team photo just in time!
My goals for the session were to a) Always have a plan, b) Always know what I'll see before I get there, c) Identify and remember the remarkable features I'll see on my leg, and d) Relocate quickly if I run into trouble. The idea was that I would flow through the controls and build up a lot of speed. a) Yes, I always had a plan before I left the previous control, but it was really frustrating sometimes how I would waver back and forth between two of them that I liked. Also, the terrain was not very technical, which compounded my frustration. (Shouldn't I have done everything perfectly?) One thing I did really well, though, was recognize that since there was a lot of broad, featureless stuff, I had to watch my direction carefully on a lot of legs. b) Again, the terrain (and myself) frustrated me. It was so much easier than the study maps I've been using, but I still looked at my map a lot. I would have to say that I was running slightly behind according to the article Spike pointed out. c) It wasn't very challenging to pick out what would be easy to see--streams, hills, reentrants--but it was surprising how small the rocks were, having just come from Sweden. That tripped me up at the beginning. d) I had 2 really good relocations. On the first control, I didn't fool around at all when I realized I didn't know where I was on the featureless hillside. On the 7th one, I saw a boulder that wasn't mine and found out which one it was and ran into my control. It sounds trivial, but it took a conscious effort for me to say 'Yes, this is where I am,' because at that point I was still not feeling right about the little boulders. And since there were no tapes hung, it would have been easy for me to convince myself I was at the control. And I did it pretty quickly. Another thing I did well was to squash the doubts I had about the map. That was hard because the last time I orienteered in St. Louis, it was on a map with a completely different trail network than what was on the ground. It think that being unsure of the mapping contributes a lot to my hesitations. While I mostly met the goals I set, I didn't feel particularly speedy. I think it's partly because I was checking my map for no good reason at some points, and partly because a lot of the time I plan my exit when I see the control from a ways away, and that didn't happen today. I kind of want to do some more of these, just so I can feel really confident and fast in this type of featureless terrain. | ||
| C • With respect to the top of ... 3 | ||
| C • Spider webs 2 | ||
Monday Aug 25 | ||
| Note | |
| Had my meeting with Coach Stiles today. I won't call it a dismal failure, or even a failure, because a lot of positive things were said. Yesterday I talked to Molly (my captain) to try to figure out what to say to him. I decided that at this point I'm not ready to consider quitting the team, because I want at least one season of completely healthy training before I have to do it on my own.
Molly thought that it would be easy to get the weekend off a month from now, but with my tempo run Saturday, Coach thinks I might actually be in racing shape by then. So... the conclusion was that no, he does not object to me orienteering, (It's what I did all summer, and now I'm running better than expected!) but if he wants me to go to the race that weekend, I don't get to go to the North Americans. However, then I remembered that there's also the NEOC meet, which doesn't directly conflict with an XC meet. So I've e-mailed him the date and am waiting for him to get back to me. In the meantime, while I would like to go to the North Americans, I haven't run a race since November 2006, and I miss it. I also think that my orienteering has suffered because I've been out of shape and worried about my running. Racing this season would help that. Also, I don't think that staying on the team right now will adversely affect my orienteering ability (which is different from my ranking points). I've been doing map study every day and am excited about it, and I'll actually be able to get out in the woods every Tuesday. I've sat down and thought a lot about what types of exercises will help me the most, and for the first time I feel like I have some direction in my training. It makes me nervous to be training for JWOC like I'm going for sure and not making the sacrifices it would take to get the ranking days (unless I get lucky with my coach!), but I hope that if I do well enough in races while I'm studying abroad, I can petition to be on the team. So yes, I'm glad I didn't lie to my coach. My current plan is riskier in some ways, but I just have to think to myself that if I work hard, I'll be able to either raise my ranking or show that it's not representative of my ability. | ||
| C • Is he related to Debby Stil... 2 | ||
| C • Long way to go... 5 | ||
| circuit 17:00 [1] | |
| strength (Weight room) 10:00 [1] | |
| Quarter-squats: 25 lbs
Calf raises: 1 leg Hamstring: lightest, 2 legs Arms: 15 lbs each arm, except military press was 10 lbs each arm. Flying thingies were 5 each, but they're not really part of our routine. Pull-downs: 50 lbs | ||
| running 1:12:29 [3]8.53 mi (8:30 / mi) | |
| Loop around FP, I ran on grass by side of path, group was going at a comfortable pace. Ran w/ T to finish our last 10 minutes, she says I look like I'm in shape! | ||
Saturday Aug 23 | ||
| running warm up/down (Grass) 34:16 [3]3.95 mi (8:39 / mi) | |
| Around loop to warm up, again to cool down. | ||
| running (Tempo) 27:24 [4]3.73 mi (7:20 / mi) | |
| My first workout with the team! Progressive tempo, based on effort. 3 loops of about 2k, but he though it was a bit long and he hadn't measured it yet.
The first loop I took easy because he told us to. 9:19 The second, I was doing a great job of pacing myself and then my overenthusiastic teammate who was not running the workout decided that she would pace me... My own fault for wanting to keep up with her, not so bad anyway, though. 9:02 On the last one my legs were burning at the beginning and then I slowed down, maybe too much. I had more left at the end than I though and sped up. I felt nauseous, but I bet it's just that I haven't run that hard in several months. 9:02 Feet felt great running through the nice soft grass. Still, I'm being careful, and no more than one workout next week. | ||
| circuit 25:00 [1] | |
| This time we actually did our "circuit" in the form of a circuit, with different stations for different exercises. There was stretching in between, though, which made it easier. I didn't count that. | ||
Friday Aug 22 | ||
| circuit 12:00 [1] | |
| running 52:45 [3]6.09 mi (8:39 / mi) | |
| Nice run with everyone this morning, not quite easy for me, but I feel good now. I was really good at running on the grass when it was next to the path.
Also, before practice, the "big prizes" were awarded to the winning camp week team--my team! It was the leftover breakfast stuff from the week. I got a box of 64 Nature Valley bars! So if I eat half of one before practice each morning, they'll last me the whole semester! | ||
| Note | |
| I've been doing map memory stuff a lot since I've been on campus (because it's easy) and today I was playing around a bit and wondering how best to break up a course that I'm using (what parts to memorize together). I have been doing either control circles or one leg at a time, but I've been trying to think about when it's necessary to look at my map in the race (not counting when I'm confused) so that I can mimic what I do in a race. Lately--when I've been running well, I think I've been planning the next leg on an easy part of the current one, then looking again for the current control's entrance and exit, then looking again to get to my attack point (and following along), then repeating. I guess I'll be busy for the next few days getting used to my new map memory routine: plan leg A, plan leg B, enter/exit A (visualize running into control circle), plan C, enter/exit B, etc. We'll see how it works. It's a lot more imagination-intensive than my current routine, which I think will be good. | ||
| C • article worth a look 1 | ||
| Yesterday | ||
| • | Spider webs | 2 |
| • | With respect to the top of ... | 3 |
| • | Long way to go... | 5 |
| Mon 8/25 2008 & Older | ||
| • | Is he related to Debby Stil... | 2 |
| • | article worth a look | 1 |
| more... | ||
 Saint Louis, MO (63130)Mostly Cloudy 88°F (feels like 92F) Humidity: 51%, Winds: 14mph
more details Weather data provided by weather.com® | ||
| Thursday Aug 28 |
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N/A |
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| Friday Aug 29 |
 87 F
AM T-Storms |
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| Saturday Aug 30 |
 88 F
Sunny |
 10% |
| more weather | ||
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