Training Log Archive: AliCIn the 30 days ending Apr 30, 2008:
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Wednesday Apr 30, 2008 #
Running 55:00 [2]
shoes: Asics Nimbus
A good medium-distance run. On roads, actually, as it's been raining fairly steadily the past few days, and I felt more like running quick then slogging through the mud today. Calves a bit tight from the water jump training yesterday- I'm not sure if they're stressed more by the step up and over the barrier or by the landing. Probably the landing, I guess!
Tuesday Apr 29, 2008 #
Running warm up/down 40:00 [2]
shoes: Asics Nimbus
Foul, foul weather- blech. Bundled way up to head over the the track- including wool hat and mittens- this is almost May?
This includes warm up to the track, warm down back home, some drills, and jogging between intervals.
This includes warm up to the track, warm down back home, some drills, and jogging between intervals.
Running intervals 13:30 [5]
Steeplechase session
1 x 800 flat (wanted to be sure to have warm hamstrings before hurdling!)
3 x 800 with hurdles + waterjump! (first few times over the water jump were really rough- I majorly studder-stepped, which is a killer, beacuse then you have no momentum)
3 x 200, trying to move the legs, despite the sodden trousers and shoes....
1 x 800 flat (wanted to be sure to have warm hamstrings before hurdling!)
3 x 800 with hurdles + waterjump! (first few times over the water jump were really rough- I majorly studder-stepped, which is a killer, beacuse then you have no momentum)
3 x 200, trying to move the legs, despite the sodden trousers and shoes....
Running (Waterjumping?) 7:00 [2]
Some one-on-one time with the waterjump. Helped lots. Did some two-step and up pratice, then a few strides up and over- so much better keeping the momentum. Had lots of good ones, got the confidence up, then slipped off the last one. Decided that was a day, must have been getting tired...
Monday Apr 28, 2008 #
Running warm up/down 37:00 [1]
shoes: Asics Nimbus
Amazingly chatted with 3 different OUOC gals during warm-up and warm-down! Found Hanna around uni parks, warmed up with her for 20 min or so, then found Anne right close to New College, we ran around the fields twice, then ran with Lucy back towards lab afterwards!!
Strength 45:00 [1]
shoes: Asics Nimbus
OUOC Circuits!
Outdoors again, finally back at New College. I took it a bit easy on some of the leg stuff because 1) my bruised/cut knee hurts and 2) I want my legs fresh to do a good hurdles session tomorrow.
Outdoors again, finally back at New College. I took it a bit easy on some of the leg stuff because 1) my bruised/cut knee hurts and 2) I want my legs fresh to do a good hurdles session tomorrow.
Sunday Apr 27, 2008 #
Running warm up/down 8:00 [1]
shoes: Walshes
After waking up at 4:15, eating a bit (2 granola bars), and sorting myself out to race!
Jogged around a bit, then pranced around for awhile in the handoff area. I felt fine and awake at the beginning, but after being in the handoff area for a bit started to feel sleepy... Woke up for sure when I went out though!
Jogged around a bit, then pranced around for awhile in the handoff area. I felt fine and awake at the beginning, but after being in the handoff area for a bit started to feel sleepy... Woke up for sure when I went out though!
Orienteering race 1:18:42 [4] *** 9.6 km (8:12 / km)
20c shoes: Walshes
Leg 6 at Tio Mila!
9.6k during the day
244th place on my leg (6th leg of men's relay)
That was way fun. Some bobbles during the first loop, but altogether a good race and I really, really enjoyed it. I definitely found the terrain easier than Lunsen and some of the other areas we trained at for the varsity match around Uppsala- I think the mix of bigger hills and paths were what made it easier. Could look for bigger features instead of little ones, so simplification was, well, simpler.
My messiest leg was probably to #2- a path error right from the start, then was hesitant making my way north to the east of a big hill, when I didn't need to worry about much besides following the bottom of the hill and hitting the large track at the other end. Also confused 2 black-'O'-things (not even sure what these were? wells? they were obvious though) on the way into the control, which made me look the other side of the wrong hill for a bit.
Recovered from all that silliness fairly quickly and things were mostly smooth the rest of the way around. Bashed my knee real hard on the way to 4 though, ouchie for sure, and probably slowed that leg down significantly as I had to walk it off for a bit. Some hesitation to 5 and 10 as well, but not too horrible, I don't think.
It was also just a blast to be there, spectate, chat, and surprisingly, get some sun in! And met other American orienteers (CSU team plus Sandra from OK Tyr), which is way cool- hopefully teammates sometime in the not-too-far future... =)
9.6k during the day
244th place on my leg (6th leg of men's relay)
That was way fun. Some bobbles during the first loop, but altogether a good race and I really, really enjoyed it. I definitely found the terrain easier than Lunsen and some of the other areas we trained at for the varsity match around Uppsala- I think the mix of bigger hills and paths were what made it easier. Could look for bigger features instead of little ones, so simplification was, well, simpler.
My messiest leg was probably to #2- a path error right from the start, then was hesitant making my way north to the east of a big hill, when I didn't need to worry about much besides following the bottom of the hill and hitting the large track at the other end. Also confused 2 black-'O'-things (not even sure what these were? wells? they were obvious though) on the way into the control, which made me look the other side of the wrong hill for a bit.
Recovered from all that silliness fairly quickly and things were mostly smooth the rest of the way around. Bashed my knee real hard on the way to 4 though, ouchie for sure, and probably slowed that leg down significantly as I had to walk it off for a bit. Some hesitation to 5 and 10 as well, but not too horrible, I don't think.
It was also just a blast to be there, spectate, chat, and surprisingly, get some sun in! And met other American orienteers (CSU team plus Sandra from OK Tyr), which is way cool- hopefully teammates sometime in the not-too-far future... =)
Saturday Apr 26, 2008 #
Event: Tiomila 2008
Running 40:24 [1]
Easy loosen-up run after travelling. Felt pretty tight for the first 10 minutes, much much better after that though. Mixed in some running drills and a streching session 15 minutes in.
Thursday Apr 24, 2008 #
Running warm up/down 22:40 [1]
shoes: Asics Nimbus
Still a bit tight, but ok for intervals. Already realized during my warm-up that I was going to be dehydrated...
Running intervals 15:00 [5]
3 x 5 min, flat
Felt pretty good. Except was totally losing focus at the end of the last one. Think my head was getting a bit fuzzy from being dehydrated. Decided to skip the 3 x 1min at the end due to the dehydration.
Felt pretty good. Except was totally losing focus at the end of the last one. Think my head was getting a bit fuzzy from being dehydrated. Decided to skip the 3 x 1min at the end due to the dehydration.
Wednesday Apr 23, 2008 #
Running 41:00 [1]
shoes: Asics Nimbus
Definitely still tired and tight from the speedwork. Started to feel a bit better after around 20 minutes.
Tuesday Apr 22, 2008 #
Running (Recovery) 27:21 [1]
Ouchie ouch! Felt how sore my legs were as I lay in bed, so just went for a very easy short run. Quads and hammies way sore from yesterday's speedwork. Only a week and a half before athletics BUSA, yikes!!
And, just a general note, I'm way psyched to get back into Swedish woods again for Tio this weekend! Wahoo!
And, just a general note, I'm way psyched to get back into Swedish woods again for Tio this weekend! Wahoo!
Strength (Core) 6:00 [1]
As I missed circuits yesterday, thought I'd at least try to get a little core work in. 5 min abs + 1 min wimp-ups.
Monday Apr 21, 2008 #
Running 40:00 [1]
shoes: Asics Nimbus
Warm up, down, stuff between intervals. Day 2 in the new shoes. Actually didn't notice any forefoot numbness this time, so good stuff! Rainy day, far fewer others out running...
Running intervals 6:00 [5]
shoes: Asics Nimbus
12 x 30 sec
Trying to get the speed. 30s is short enough I can really just go for it, without worrying about it being long. Sure I need to do much more of this stuff. Was definitely tired at the end, despite it only being 6 minutes of work!
Trying to get the speed. 30s is short enough I can really just go for it, without worrying about it being long. Sure I need to do much more of this stuff. Was definitely tired at the end, despite it only being 6 minutes of work!
Sunday Apr 20, 2008 #
Running 40:49 [2]
shoes: Asics Nimbus
First run with new shoes! Finally, really needed them as I've been running with trail shoes on pavement which is no good. Just a standard run otherwise.
Shoes feel fine, they're Asics Nimbuses, which I don't think I've had before. Forefoot was numb about 30 min in, but this happens whenever I get new shoes- need to be broken in!!
Shoes feel fine, they're Asics Nimbuses, which I don't think I've had before. Forefoot was numb about 30 min in, but this happens whenever I get new shoes- need to be broken in!!
Saturday Apr 19, 2008 #
Running warm up/down 27:31 [3]
Warm up and down before and after intervals. Felt ok, still a bit sore from squash playing.
Running intervals 16:00 [5]
4 x (3 min on, 30 sec off, 1 min on, 2 min off)
Working on running fast on the flats now. Felt ok, but need to do more real speed I think... Plus more hurdles!!! Breathing wasn't quite so bad today, so that's good. Pollen leaving?
Working on running fast on the flats now. Felt ok, but need to do more real speed I think... Plus more hurdles!!! Breathing wasn't quite so bad today, so that's good. Pollen leaving?
Friday Apr 18, 2008 #
Running 40:53 [1]
Easy run. Think I do have allergies, also hard to breathe, even without intervals. Hopefully it's that and not a cold, although have had a headache most of the day...
Thursday Apr 17, 2008 #
Running 31:21 [1]
Easyish run pace, some drills to loosen up before/after.
Running tempo 14:00 [4]
2 x 7 minutes
Not worlds toughest tempo, but wanted to do something about the same length as 2k steeple will be (shooting for under 7:30). Also didn't want to freak out the calf again, because I think (hope!) it's alright now... If calf is still ok on Sat, will do quicker intervals.
I was way surprised, but I was having some issues breathing- hopefully just seasonal allergies? Totally possible this time of year. Might have to start taking my inhaler- acutally, this happened in edinburgh last weekend too, now that I think about it. Bet it's just that flowers are now out and about!!
Not worlds toughest tempo, but wanted to do something about the same length as 2k steeple will be (shooting for under 7:30). Also didn't want to freak out the calf again, because I think (hope!) it's alright now... If calf is still ok on Sat, will do quicker intervals.
I was way surprised, but I was having some issues breathing- hopefully just seasonal allergies? Totally possible this time of year. Might have to start taking my inhaler- acutally, this happened in edinburgh last weekend too, now that I think about it. Bet it's just that flowers are now out and about!!
Field Sports (Squash) 30:00 [1]
Squash! Very fun! I like it much more than other racket sports- it's much more intense. We'll see how sore I get from it...
Tuesday Apr 15, 2008 #
Running 26:47 [1]
Blob. Left calf is real tight again. So I was sensible and didn't do a long, hilly run or intervals and just went for a wimpy morning jog around Christ Church meadow. Which is gorgeous by the way. Haven't been doing many runs along rivers as I've been trying to get hills in, but water is pretty.
Will take tomorrow off if calf isn't 100%. Don't want this to linger!
Will take tomorrow off if calf isn't 100%. Don't want this to linger!
Monday Apr 14, 2008 #
Running 41:39 [2]
Usual pre-circuits run out to Marston, but skipped the hill today, going back to work to pick up stuff as my bike is in the shop (lightly hit by a car last week, but hard enough to bend up my back wheel). Felt ok, but quads are that special type of you-tried-to-run-fast-down-hills sore, and calves felt a bit tight.
Strength 42:00 [1]
Outdoor circuits! In uni parks as New college grounds are still closed. =(
People back as it's 0th week again! Good stuff. 100-80 at the end felt a bit easier than last week, although still doing wuss-ups instead of press-ups. Whatever, I have no arms.
People back as it's 0th week again! Good stuff. 100-80 at the end felt a bit easier than last week, although still doing wuss-ups instead of press-ups. Whatever, I have no arms.
Sunday Apr 13, 2008 #
Running warm up/down 11:14 [1]
Down royal mile to Holyrood Park.
Orienteering 1:22:44 [3] 6.0 km (13:47 / km) +440m 10:05 / km
Did a Blue course on Holyrood Park from an event in January. Whew, was that a lot of climb for 6k! Was definitely good training though. Went slow into controls to make sure I really was where I thought I was. Also went to the top of Arthur's Seat instead of around on one route-choice- had to go to the top sometime!!
Real good fun. Fell shoes would have made it more fun.
Real good fun. Fell shoes would have made it more fun.
Running hills 9:30 [4]
Had a bit more time, went up to the top of the cliffs again from the bottom.
Running warm up/down 13:45 [2]
Down from the cliffs above the city, and back up part of the royal mile to the hotel.
Saturday Apr 12, 2008 #
Strength (Core) 16:00 [1]
10 min abs, then back/arm/side stuff for 6 min. Haven't done this in ages. Was good to do, really should do strength stuff more than once a week at circuits!
Orienteering race 45:00 [4] *** 4.7 km (9:34 / km) +270m 7:26 / km
12c
ESOC Local Event, Corstophine Hill
Most important- got my mom out on a Yellow course!! And she survived, yay!!
And in my race, I'm disqualified, because I'm stupid about copying my map, which made me go to 10 after 6 instead of 7 (oops). I realized this when I got to 10, but then just went to 8 instead of to 7???? Oh well. Good fun anyways!
Oh, and fell shoes *are* completely necessary. I wiped out several times, and then was a bit more tentative in the muddy bits afterwards...
Weakest orienteering bit was in the vaguely intricate path network at the top. I just didn't want to have to slow down to pay attention to it. In general found the paths really annoying out there today, am becoming much better friends with contours...
Most important- got my mom out on a Yellow course!! And she survived, yay!!
And in my race, I'm disqualified, because I'm stupid about copying my map, which made me go to 10 after 6 instead of 7 (oops). I realized this when I got to 10, but then just went to 8 instead of to 7???? Oh well. Good fun anyways!
Oh, and fell shoes *are* completely necessary. I wiped out several times, and then was a bit more tentative in the muddy bits afterwards...
Weakest orienteering bit was in the vaguely intricate path network at the top. I just didn't want to have to slow down to pay attention to it. In general found the paths really annoying out there today, am becoming much better friends with contours...
Friday Apr 11, 2008 #
Running 38:00 [1]
Easy run, down to Holyrood Park, then up to the cliffs that look over Edinburgh. Actually, walked some of the way up to the cliffs, but still at the aerobic effort of running... and didn't want the calf to start acting up!
Wednesday Apr 9, 2008 #
Running long 1:30:00 [2]
Longish shotover run. Nice stuff, explored more tiny shotover trails I hadn't met yet, then at the top of South Parks on the way home, my calf seized up. Not good. I walked home, and it's still really sore and tight. Think it'll need at least a few days off.
I feel like it's wierd to get an injury like this 90 minutes into a low-intensity workout... all my other muscle pulls/strains have been from short intense efforts.
Hopefully can still train in Edinburgh this weekend!
I feel like it's wierd to get an injury like this 90 minutes into a low-intensity workout... all my other muscle pulls/strains have been from short intense efforts.
Hopefully can still train in Edinburgh this weekend!
Tuesday Apr 8, 2008 #
Running warm up/down 35:00 [1]
Warm up to the track, some drills, jogging between intervals, and back home from the track.
Running intervals 9:00 [5]
Hurdles session at the track.
200, 400, 400, 200 x 2
Felt a bit tired. Tried to work on good hurdling technique, after getting advice on what good hurdling technique actually is... =)
Times were just under 1:30 for the 400s around 42 for the 200s, running in the 4th lane though, so a bit longer than acutally 400s/200s.
200, 400, 400, 200 x 2
Felt a bit tired. Tried to work on good hurdling technique, after getting advice on what good hurdling technique actually is... =)
Times were just under 1:30 for the 400s around 42 for the 200s, running in the 4th lane though, so a bit longer than acutally 400s/200s.
Monday Apr 7, 2008 #
Running (Steady) 46:30 [3]
Pre-circuits run, normal loop from lab to Marston, up Headington Hill 3 times, then over to squash courts. Felt pretty good. Worked on running on the grass as much as possible- think I need to get new running shoes, they don't feel quite so cushy anymore....
Strength (Circuits) 52:00 [1]
OUOC Circuits, with lots of people (ok, 6) for not being term! Hanna's back, and CJ was along, so good stuff. Good session, ended it with 100 sit ups, 80 push ups (wimp style). Arms maybe tired tomorrow...
Running 7:00 [1]
Back to lab with the Benjamin. Still light out, I'm sooo happy!
Sunday Apr 6, 2008 #
Event: British Sprint Championships
Running warm up/down 15:00 [1]
Run to start to warm up. Feel much better than yesterday, less sore from the hurdles/football combo!
Also 5 min warm down back to the enquires area.
Also 5 min warm down back to the enquires area.
Orienteering race (Sprint) 14:56 [5] *** 2.5 km (5:58 / km)
27c shoes: Walshes
British Sprints Champs, University of Warwick, Women's Heat #1
2nd of 50 for this heat
Really good, actually. Did well enough through the more technical stuff at the beginning (ie. kept running, didn't become totally confused!), then nailed it where it was easy and I could run fast.
I found the bit of woods the most difficult part, something about transitioning to a woods-map from city map? Think it does require a bit of shift in thinking.
Also had a bit of issue with the hedge from 21 to 22. I wasn't sure I was allowed to cross it, and totally ignored the gap right at the control. So went around, which took awhile. Probably was just getting tired-ish by this point, and thus slightly lazier with navigation.
2nd of 50 for this heat
Really good, actually. Did well enough through the more technical stuff at the beginning (ie. kept running, didn't become totally confused!), then nailed it where it was easy and I could run fast.
I found the bit of woods the most difficult part, something about transitioning to a woods-map from city map? Think it does require a bit of shift in thinking.
Also had a bit of issue with the hedge from 21 to 22. I wasn't sure I was allowed to cross it, and totally ignored the gap right at the control. So went around, which took awhile. Probably was just getting tired-ish by this point, and thus slightly lazier with navigation.
Running warm up/down 15:00 [1]
Warm up and down to and from the start/finish. Less warm down, more stopping and chatting on the way back actually.... =)
Orienteering race (Sprint) 15:19 [5] 2.7 km (5:40 / km)
shoes: Walshes
So, was a bit nervous to start off amongst all the really fast women! For some reason, (probably trying to be too quick and not map-reading enough!) I headed off towards 7 instead of 2 after 1. Oops! This flustered me quite a bit. I got back on track, but then doubted that I was where I wanted to be and headed back to check stuff out, at which point Jenny caught me up.
So from 2 on, was mostly right with/behind Jenny. I tried to pull away a few times, but failed, as I just can't orienteer at that speed yet!
Really fun weekend, sad I'm not orienteering til Tio Mila? Maybe I'll train on a map next weekend in Edinburgh...
So from 2 on, was mostly right with/behind Jenny. I tried to pull away a few times, but failed, as I just can't orienteer at that speed yet!
Really fun weekend, sad I'm not orienteering til Tio Mila? Maybe I'll train on a map next weekend in Edinburgh...
XC skiing 21:00 [2]
Almost forgot to log this! Woke up at 6:53 am and saw lots of the white stuff out my window! So grabed skis and poles and put on my boots and skied from my door, out around south parks once and back. Not a long ski, but had to catch a ride at 8am for orienteering...
So much fun, and soooo beautiful!!
So much fun, and soooo beautiful!!
Saturday Apr 5, 2008 #
Running warm up/down 17:00 [1]
To start for warm up. Then back to start to get clothes for cool down.
Ouchie. Quite sore from the hurdles (hamstrings) and football (ankle, hip flexors), but felt much better post-warm up.
Ouchie. Quite sore from the hurdles (hamstrings) and football (ankle, hip flexors), but felt much better post-warm up.
Orienteering race 37:17 [4] *** 5.0 km (7:27 / km) +180m 6:19 / km
21c shoes: Walshes
British Middle Distance Champs- Hopwas Woods
9th W21, 10th overall.
A really good run, and would have been awesome, if I hadn't made a mistake right at the end, but that was only 1.5 minutes or so. Sooo much easier than Sweden, quite refreshing to be able to run fast and orienteer.
Mistake was just being sloppy at the end. All I needed to do was go down to the path in the valley. Instead I fought through stuff, and ended up way off my bearing. Bah. Maybe I was just wierded out by the path being the best route choice. Hadn't really used paths much at all until then on the course.
Still, very happy with it!
9th W21, 10th overall.
A really good run, and would have been awesome, if I hadn't made a mistake right at the end, but that was only 1.5 minutes or so. Sooo much easier than Sweden, quite refreshing to be able to run fast and orienteer.
Mistake was just being sloppy at the end. All I needed to do was go down to the path in the valley. Instead I fought through stuff, and ended up way off my bearing. Bah. Maybe I was just wierded out by the path being the best route choice. Hadn't really used paths much at all until then on the course.
Still, very happy with it!
Friday Apr 4, 2008 #
Running warm up/down 18:45 [1]
5 min warm up, 13 min warm down. Gorgeous day, loving life.
Field Sports 45:00 [2]
Astrophysics 5-a-side.
Wowzer. Never played 5-a-side football (soccer) before. Pretty intense. The ball moves really quickly, don't really think I have the reaction time for it...
Think my team lost, even with 6 players. Probably partially my fault as I wasn't very good. I did score 1 goal though!!
Wowzer. Never played 5-a-side football (soccer) before. Pretty intense. The ball moves really quickly, don't really think I have the reaction time for it...
Think my team lost, even with 6 players. Probably partially my fault as I wasn't very good. I did score 1 goal though!!
Thursday Apr 3, 2008 #
Running warm up/down 42:00 [1]
20 min warm up around Headington hill, then to track.
7 min drills with 2 strides
5 min of recovery jog between intervals,
10 min warm down, from track back home
7 min drills with 2 strides
5 min of recovery jog between intervals,
10 min warm down, from track back home
Running intervals 15:00 [5]
3 x 1200m with some hurdles intervals- not amazing, but I need to start track training up, or I'll be real slow... BUSA for athletics is in a month or so? Yikes!!
1st: 1 lap, then 2 laps+ hurdles = 4:59 total
2nd: 1:36, 1:38 +hurdles+falling over a hurdle!, 1:32 +hurdles = 4:46 total
3rd: 1:33, 1:34 + hurdles, 1:32 = 4:39
So yeah, fell over when I nicked my foot going over a hurdles on the middle lap of the middle interval. Ouchie. The track is reasonably soft, but scraped up my hip a bit. Embarassingly, there was someone there who saw. Bah.
These are slower times than I want to be running, but I wasn't in spikes, and I haven't been doing track work in a bit. I think it will come, but will take some work. I want to be running under 1:30 per 400m with hurdles to get under 7:30 for the 2k steeple.
1st: 1 lap, then 2 laps+ hurdles = 4:59 total
2nd: 1:36, 1:38 +hurdles+falling over a hurdle!, 1:32 +hurdles = 4:46 total
3rd: 1:33, 1:34 + hurdles, 1:32 = 4:39
So yeah, fell over when I nicked my foot going over a hurdles on the middle lap of the middle interval. Ouchie. The track is reasonably soft, but scraped up my hip a bit. Embarassingly, there was someone there who saw. Bah.
These are slower times than I want to be running, but I wasn't in spikes, and I haven't been doing track work in a bit. I think it will come, but will take some work. I want to be running under 1:30 per 400m with hurdles to get under 7:30 for the 2k steeple.
Wednesday Apr 2, 2008 #
Note
(rest day)
Woke up feeling like I had a cold, so didn't opt for the early morning intervals. Am taking a rest day instead. Likely a very good idea as Ian has pointed out!
Tuesday Apr 1, 2008 #
Running (Recovery) 40:00 [1]
Wowzer, am I a tired chica. Gosh. I meant to do track intervals today, but about 3 strides out the door and it was clear that wasn't an option... Some muscle that feels like it's between the groin and the hamstring is really sore, like from Rune hamstring exercises during circuits yesterday. Ouchie. But everything else is sore too, I barely made it up headington hill.
Will try intervals tomorrow hopefully!
Will try intervals tomorrow hopefully!