Training Log Archive: KatIn the 31 days ending May 31, 2009:
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Sunday May 31, 2009 #
Orienteering 54:21 [3] 6.2 km (8:46 / km)
shoes: 2008 VJ Integrators
Training on Twin Boulders. Still somewhat weak, but much better than yesterday. The navigation was pretty good too.
Biking 1:20:00 [1]
Biking with Mikell first on the river bike path, and then some loop around Laramie. Good effort.
Saturday May 30, 2009 #
Running 20:00 [2] 2.86 km (7:00 / km)
shoes: 2008 VJ Integrators
Running to/from the map. There was a 2+ hour storm first, complete with hail and everything, so Mikell and I just sat around in the truck and talked until the weather improved.
Orienteering 34:37 3.4 km (10:11 / km)
shoes: 2008 VJ Integrators
Training on Bisbee Hill, focusing on the compass. Technically, the orienteering seemed straightforward, but it was hard to stay exactly on the correct bearing (perhaps this is an unrealistic goal?). This was especially difficult because physically I wasn't feeling great - my arm still hurts from the tetanus shot, I felt weak (combination of the shot and also the altitude), and my legs were a bit stiff from sitting in the car. But it was sunny and beautiful out there, so I enjoyed it anyway!
Friday May 29, 2009 #
Biking 1:00:00 [1]
Biking in Laramie up 9th Street and out to the curve and back. It was great!
Note
Had 3 flights today (NYC-Chicago-Denver-Laramie), and of course my luggage was lost. But the good news is I should have it by tomorrow afternoon.
Thursday May 28, 2009 #
Note
(rest day)
Went to the doctor - got some blood taken and was given two shots. Now my arm hurts.
Wednesday May 27, 2009 #
Strength Training 20:00 [1]
Pilates class, actually 45 minutes but mostly just a waste of time. NYC gyms depress me, and I clearly don't fit in.
Cross-Training (elliptical) 17:00 [1]
Chatted to the guy next to me, which helped pass the time.
Stretching 5:00 [0]
Monday May 25, 2009 #
Note
(rest day)
Legs are really sore and I'm sleep-deprived from flying last night, but it's great to be back home in NYC!
Sunday May 24, 2009 #
Orienteering 1:09:17 7.9 km (8:46 / km) +225m 7:41 / km
shoes: Orange Adidas O-shoes 07
Calgary Spring Cup and Team Trials long. I spiked the first 7 controls (in the hilly section) and it felt awesome! And then came the downhill and flat area, and just like yesterday, I had trouble with the compass. I was really careful and slowed down to the point where it almost felt like I was jogging rather than racing, but I still missed several controls in this second half. On the bright side, I saw 3-4 moose half-way around the course! And it was nice to finally beat Louise, although this was because I was running faster, not because I was the better navigator. Splits here (course 6).
C • Wow 4
Running warm up/down 5:00 [1]
The bursitis was painful during the warm-up, but I was able to ignore it during the race. Running several days in a row is ok now, but running 6 days in a row in terrain is not. I'm going to take the next few days off from running, and hopefully this will help.
Saturday May 23, 2009 #
Running 7:20 [2] 1.26 km (5:49 / km)
shoes: Orange Adidas O-shoes 07
Warm-up/down for sprint.
Orienteering 13:47 [5] 2.1 km (6:34 / km)
ahr:166 max:178 shoes: Orange Adidas O-shoes 07
Calgary Spring Cup and Team Trials Sprint. I had a solid race, just two small terrain-reading errors, but otherwise good. Really fun! Lots of short legs and change of direction.
Orienteering 4:25 [2] 0.73 km (6:03 / km)
ahr:127 max:140 shoes: 2008 VJ Integrators
Easy jog to the start of the middle.
Orienteering 39:25 [4] 5.06 km (7:47 / km)
ahr:161 max:172 shoes: 2008 VJ Integrators
Calgary Spring Cup and Team Trials middle. Actual course length was 3.9 km, with 80 meters climb. I expected that the course would go through the flat, vague white areas and we'd all been warned that everything was really wet (not just the marshes) and that the rides were indistinct, and others were unmapped, but I had trouble anyway! A lot of legs required a good compass bearing, without much else to go on, and I have never specifically practiced for this. Sometimes I got lucky (like on #1, which I spiked despite feeling really uncomfortable and out of control) and other times I didn't (like on #10, when I was slightly too far right and lost 5 minutes searching for the flag). In any case, this race convinced me that I need to practice running on a bearing in order to become competent in this type of terrain, so I'm going to try and work on that in the future!
Friday May 22, 2009 #
Running 6:00 [2]
Orienteering 28:00 [1]
Really easy orienteering at Bow Valley around the trickiest area. The map is old and something felt a bit off about the contours as well, so the training wasn't as satisfying as some of the previous ones. But I forced myself to walk when I wasn't feeling in control and focused on understanding the contours, so it was still worthwhile.
Thursday May 21, 2009 #
Orienteering 37:53 [4] 4.2 km (9:01 / km) +165m 7:32 / km
shoes: 2008 VJ Integrators
Permanent middle distance course (with SI timing!) at the Canmore Nordic Centre. I was once again quite happy with my flow.
Running 10:00 [2]
shoes: 2008 VJ Integrators
Warm-up for the middle, and then after the middle started running the sprint but aborted because the courses were too similar (and same scale too).
Orienteering 28:00 [2]
shoes: Orange Adidas O-shoes 07
Running a sprint course in Banff, with some buildings and some beautiful open forest. There was construction going on where the buildings were (again!!!), but this ended up only changing my routes slightly. Really tricky and fun course!
Running warm up/down 5:00 [2]
Before/after sprint.
Wednesday May 20, 2009 #
Orienteering 29:00
First sprint of the day - warm-up orienteering 15', then sprint (at an easy pace) 13:52 for 1.7 km.
Orienteering 20:00 [3]
Second sprint of the day - broken up into several short, 2-3 control segments with mass starts and forkings for each one. Lots of construction made some of the legs impossible.
Orienteering 18:53 [3] 2.8 km (6:45 / km)
shoes: Asics Cumulus 2009
Sprint at Calgary University, with SI timing. I didn't race this one either, but the pace was quite reasonable. I had really good flow as well. Fun evening!
Running 18:00 [2]
Warm-up/down throughout the day.
Tuesday May 19, 2009 #
Running 10:00 [2]
Run to/from the map.
Orienteering 25:00
Visibility exercise, with Carol.
Orienteering 55:00
shoes: 2008 VJ Integrators
Control-pick on the Mt. Laurie map. It was first raining, then snowing, so difficult to concentrate on the fine navigation. Some legs were excellent, but it was hard to have any flow.
Running 20:00 [2]
To/from the map in the afternoon.
Orienteering 55:00
15' relocation exercise with Jon and Oystein, then roughly 40' (with breaks) of the "dice orienteering" game, with Oystein as my partner. That was tough - we took turns running to controls, and the way back was always steeply uphill! If it wasn't for Brent's cheering, I would only have done 4-5 of these, but I wound up doing 9.
Monday May 18, 2009 #
Note
(rest day)
Flight to Calgary in the morning. Looking forward to the Canadian team training camp and Team Trials! :-)
Sunday May 17, 2009 #
Running 1:00:00 8.0 km (7:30 / km)
shoes: Asics Cumulus 2009
Matt drove me to the La Luz trailhead and then continued on down to the casino for the start of the "World's Toughest 10 km" road race. The goal was for me to do my trail run and then get some photos of him at the Tram, which was the end of the race. So I went up La Luz for around 20 minutes (not sure how long because my watch died) then back to the Tramway trail, and downhill and then flattish to the Tram. The Tramway trail is really hard to follow - I took several wrong turns and had to backtrack. It is also really narrow a lot of the time, relatively rocky, and has cacti leaning over the sides. All of this slowed me down, but I arrived at the Tram right on time to see the first guys finish, and then I headed down the hill some more and cheered on Matt and everyone else I saw.
Stretching 5:00 [0]
Stability 10:00 [0]
Saturday May 16, 2009 #
Biking 15:00 [3]
shoes: Asics Cumulus 2009
Uphill from the post-office. Huge clouds over the mountains and 28 mph winds in town throwing gravel at me and making the traffic lights weave. I had to press on the breaks while waiting at a red light to keep the wind from hurtling me down the hill. And going uphill was close to impossible, since even on the flat I was cranking the lowest gear.
Running 38:35 5.33 km (7:14 / km)
ahr:130 max:167 shoes: Asics Cumulus 2009
Up the canyon where the Embudito trail is, except that at first I couldn't find the trail (there are lots of other trails that aren't mapped, and even more sandy paths that look like trails but dead-end after 50 feet). Finally, I climbed up 30 meters dodging cacti, and got to the correct trail. The next section was really fun and I stopped several times to take photos. I turned around once I got reasonably far up the canyon and could see what was on the other side (where the trail started to turn and go down).
Stretching 5:00 [0]
Friday May 15, 2009 #
Running 49:44 7.6 km (6:33 / km)
ahr:129 max:157 shoes: Asics Cumulus 2009
Easy run with Laura along some wide dirt trails and then back along the Tramway bike path. We took turns pushing Nathan in his stroller, which was actually kind of fun.
Strength Training (core+pushups) 10:00 [1]
Stability 10:00 [0]
Stretching 5:00 [0]
Note
weight:106.8lbs
I've eaten a slice of cheesecake (600 calories) every day the past week, along with all the other stuff I eat, and I still weigh under 110 lbs. Nice. I wonder what would happen if I actually ate only what I need, rather than what I want?
Thursday May 14, 2009 #
Biking 1:13:00 16.2 mi (4:30 / mi)
shoes: Asics Cumulus 2009
Up Tramway till I got to the curve in the road. I got there in record time (for me anyway) because I didn't have to wait at a single red light! Then I saw another cyclist take the turn towards the Tram, so I decided to go up there too. That was tough. Steep road, had to stand up even in lowest gear sometimes, barely crawling along. Stopped three times for a break, thought about turning around, then continued. Finally made it up there, then had a scary, but thrilling ride down. I don't know how fast I was going, but it was definitely the fastest I've ever gone. When I made it back out to Tramway, I was sitting on my bike laughing because I was so happy to be alive. And then some guy in a yellow jersey zoomed by. Some things never change.
Wednesday May 13, 2009 #
Biking 33:00 [2]
shoes: Asics Cumulus 2009
Up and down Tramway. Some guy passed me and I tried to hang on, but after 15 seconds it was clear that wasn't going to happen. He slowly but surely got away from me up the hill. I need to get stronger!
Running 54:02 8.0 km (6:45 / km)
ahr:149 max:172 shoes: Asics Cumulus 2009
Run with Matt up Pino trail (30 minutes), then back down. Except that we took a wrong turn, so the distance back was slightly longer. The trail was beautiful, just as I remembered it, and my legs felt ok, but my HR was really high! I had eaten too much for lunch, so felt like I didn't have enough space in my chest to take a full breath. The way down was even worse because the contents of my stomach were bouncing around. But it was fun. And we climbed over 300 meters.
Note
The back of the heel felt slightly sore after yesterday, but didn't actively hurt, which is great! However, I twisted my left ankle again (just a minor twist, but enough to hurt), even though I lightly taped it after having twisted it on Monday's run. I suppose it doesn't matter how much wobble board I do - the ligaments have been stretched so many times already that the danger of twisting my ankle will always be higher than average.
Tuesday May 12, 2009 #
Running 32:12 6.0 km (5:22 / km)
ahr:143 max:176 shoes: Asics Cumulus 2009
This morning, I went to the Manzano High School track for some intervals. I didn't have anything planned, just wanted to do some fast stuff and see how it felt. My legs were heavy during the warm-up, so I only did four laps of the track and had a short break in between each. But when I finally got myself to the starting line and went off, I felt ok. I ended up doing 4x400 with 1 minute walking rest in between, then a longer break of 3 minutes, and then 2x400 with 1 min rest. Times were 92, 92, 90, 90, 102, 90. The fifth one is slow because I considered doing a longer interval (1km or maybe even longer) and wanted to test out a slightly slower pace of 96 per lap, but I failed with my pacing, so I gave up on that idea. I did two more laps at the end as cool-down, then went home.
Biking 13:25
ahr:125 max:143
Biking back uphill.
Stability 10:00 [0]
Stretching 5:00 [0]
Strength Training (core) 3:00 [1]
Monday May 11, 2009 #
Biking 48:18 14.78 km (3:16 / km)
ahr:131 shoes: Asics Cumulus 2009
First, 6 km straight down Constitution (took about 14 minutes including stopping at red lights). Then, up the same way I came. I was going to stop here, but it felt too easy and I'd only been out for half an hour, so I decided to keep going past my house up Indian School Rd. This is an uphill road leading to the foothills, of approximately 1.72 km in length and 93m vertical gain. It starts off relatively moderately, but gets steeper and steeper as you go along. It's way too tedious to do this in low gear, so I decided to do mini-intervals - would stand up on the bike for about 15 seconds, then sit down for 10-15 seconds. And in this way I made it up the hill. Then I stood there for a couple of minutes to enjoy the awesome view and drink water, and rolled back down to my house - no pedalling, just hitting the brakes every 3 seconds to slow me down.
Running 44:36 7.48 km (5:58 / km)
ahr:154 max:173 shoes: Asics Cumulus 2009
Monday evening run at Indian School Road, lead by Jean. First, I had to run up Indian School Road. My legs felt surprisingly good, but I still forced myself to walk twice in order to get my heart rate down (it was getting up to 167!!!). Then there was a lot of chatting up at the parking lot, so I got a 20 minute break before the rest of the run. The run itself consisted of 5 minutes of running quickly following Jean, and then 1-3 minutes to stop and wait for some of the others to catch up. We did some usual loop in the foothills going out south and then coming back. Fun and tough! Then Jean drove me back home, so I avoided a steep downhill mile. :)
Every time I hear people complaining about being old, I think of Jean and how awesome she is. 53 years old and she can run uphills like few others can. While I was basically doing tempo intervals today, she was running at a pace she could comfortably sustain for hours. (Average was 5:37 min/km during the group run.) Really impressive.
Every time I hear people complaining about being old, I think of Jean and how awesome she is. 53 years old and she can run uphills like few others can. While I was basically doing tempo intervals today, she was running at a pace she could comfortably sustain for hours. (Average was 5:37 min/km during the group run.) Really impressive.
Stretching 5:00 [0]
Stability 10:00 [0]
Sunday May 10, 2009 #
Note
(rest day)
Biking 30:00 [1]
Ok, so I was going to take today off, but by afternoon I really wanted to get out there. So I went for a really easy bike ride up Tramway - always in low gear, never working my muscles. I don't even remember the last time I did some training just because I felt like it, rather than because I had to. I spent six months this winter going to the gym even though I didn't want to. That's over now.
Strength Training (core+pushups) 7:00 [1]
Stability 10:00 [0]
Stretching 5:00 [0]
Saturday May 9, 2009 #
Running 53:42 [3] 8.72 km (6:09 / km)
ahr:142 max:166 shoes: Asics Cumulus 2009
Run in Tijeras. Felt really tired at first, but then it went much better once the trail flattened out a bit, and also once I turned around to head back and realized it was almost all downhill! :)
Stretching 5:00 [0]
Note
Went to Costco with Matt to buy cheesecake and huge boxes of strawberries, raspberries, and blueberries. Then we ate some. So good.
Stability 14:00 [0]
Friday May 8, 2009 #
Note
Finally got my MRI results. Now that it's been 6 months since the fall, it looks like the tendons have healed, and the only remaining problems are
(1) the ATFL ligament, which is "thickened" and has "periligamentous edema."
(2) retrocalcaneal bursitis and trace retroachilles bursitis.
This is consistent with Jorgen's diagnosis, but it's nice to finally have evidence to back that up. For now, I can't do anything about the bursitis other than what I've already been doing - try to avoid movements that cause me to put pressure on those bursae (for instance, fast running on the flat or downhill, or especially long runs).
(1) the ATFL ligament, which is "thickened" and has "periligamentous edema."
(2) retrocalcaneal bursitis and trace retroachilles bursitis.
This is consistent with Jorgen's diagnosis, but it's nice to finally have evidence to back that up. For now, I can't do anything about the bursitis other than what I've already been doing - try to avoid movements that cause me to put pressure on those bursae (for instance, fast running on the flat or downhill, or especially long runs).
Biking 1:01:00
shoes: Asics Cumulus 2009
Up Tramway to Live Oak (34') and then down again (27'), wearing my new bike shorts! Sometimes this felt like a slog because my tired legs made me feel really slow on the uphill, but looking east towards the mountains and seeing the northern part where the La Luz trail goes was really cool.
Stability 10:00 [0]
Thursday May 7, 2009 #
Running 42:00 5.3 km (7:55 / km)
max:171 shoes: Asics Cumulus 2009
Morning run. Up Indian School Road (with some walking), then up 193 (Embudo trail). I attempted some intervals here, but these were half-hearted because the sand and my tired legs made it difficult to work hard. 2x2 minutes, 2x1 minute, with 1 minute walking uphill rest. Then I mostly hiked through the boulder section of the trail (too rocky to run), and ran/walked the rest of the way down the horse trail (sometimes too steep to run downhill). I got confused again in the open space trails and came out to Indian School Rd too early. Really fun, but tiring.
Stretching 5:00 [0]
Biking 35:00
Up Tramway (north) and then back.
Stability 10:00 [0]
Wednesday May 6, 2009 #
Biking 1:00:00 [2]
shoes: Asics Cumulus 2009
Errands around town, with breaks in between. Since I live on the east side of town, close to the mountains, almost everything is downhill from home, so on my first trip out (to the bike shop) I barely had to pedal. But on the way back, I had to switch to lower gears because the closer I got, the steeper the road became. I probably spent two hours on the bike, but I'll only count the uphills and flats. (EDIT: I calculated that I biked a total of something like 16.5 miles.)
Running 36:31 [3] 6.08 km (6:00 / km)
shoes: Asics Cumulus 2009
"Easy" run up Monte Largo Dr and around on the trails. Felt really tough in the beginning, because it was all uphill in the sun, but then I caught up to some other runner and chatted with him for a while. Also, the trail began to roller-coaster, which was more fun. I got slightly lost again on the way back, but that's ok. Exploring is good.
Stability (wobble board) 15:00 [0]
Tuesday May 5, 2009 #
Running 24:38 [3] 3.95 km (6:14 / km)
ahr:137 max:157 shoes: Asics Cumulus 2009
Easy run in the neighborhood. I headed out one way and then tried to wind back on the sandy trails, but got lost and ended up making a loop around the house! Half-pavement, half sandy trail. All in sunshine. :)
Note
Wanted to go out for a bike ride in the afternoon, but needed to wait for Matt to come home and help me change the flat tire. It was dark when we were finished, so I just went for a 5-minute cruise around the block to test out the bike. It's a strange sensation to be on a road bike again.
Monday May 4, 2009 #
Note
(rest day)
I survived 2 flights today to get to Albuquerque without making my ear pain worse. I was absolutely terrified beforehand because both the Marin hospital doctor and the one in NYC told me I probably shouldn't fly and I was taking a risk by doing so, but I got through it. The following things helped: chewing gum nonstop, drinking water, strong decongestant, saline nasal spray, antibiotics, special ear plugs, vicodin, and constantly popping my ears. And now I'm here in Albuquerque for the next two weeks!
Sunday May 3, 2009 #
Note
(rest day)
Really looking forward to the long distance, but had to sit it out because of the left foot. :(
Saturday May 2, 2009 #
Running 18:00 [2] 2.5 km (7:12 / km)
shoes: Orange Adidas O-shoes 07
Long way to the start (including some walking). Feeling really weak again - wished I had a Gu to eat right before the start.
Orienteering 59:48 [4] 5.65 km (10:35 / km) +200m 9:00 / km
shoes: Orange Adidas O-shoes 07
US Team Trials Middle. Spiked the first control, then had trouble relating map to terrain on the second. Saw Viktoria (who started 3 minutes ahead of me), so felt like I still had some shot of a decent result. Spiked #3, then was too high in the reentrant on #4 and couldn't convince myself to go down far enough. Eventually found the control (after returning to #3 again), but wasn't very motivated for the next few controls. They went well, and I picked up some speed again when I saw Viktoria at #10. Then got distracted by Pavlina and Viktoria and did stupid things instead of following my own plans. Was discouraged again and walked a lot from then on. :(
Friday May 1, 2009 #
Running 12:00 [2] 2.09 km (5:45 / km)
shoes: Orange Adidas O-shoes 07
Running around (first with Clem, then with Patrick) before the start. Felt really weak from not having been able to eat much.
Orienteering 18:36 3.46 km (5:23 / km)
shoes: Orange Adidas O-shoes 07
US Team Trials Sprint. Really easy first control, then an easy second control, but I somehow managed to run off the big trail (probably while looking at the map) and relocated off of #3. Not a great start. Then it was mostly ok again (a few smaller misses) until the end, where I was tricked into going to the wrong last control. A fun race, but one I didn't feel prepared for (in any way), so a bad result. Left foot hurt a lot at the end as well.
Orienteering 18:00 [2] 1.8 km (10:00 / km)
shoes: Orange Adidas O-shoes 07
Model event with Sam and Corinne. Really fun and rainy!