Training Log Archive: AliCIn the 30 days ending Jun 30, 2008:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||||||||||||||||||||||
Monday Jun 30, 2008 #
Running 38:00 [2]
shoes: Asics Stratus
And back in Oxford! Ran up Headington Hill, down to Marston. Tons of cars- some sort of roadwork up towards Headington making things worse than usual? I felt like I was probably breathing lots of exhaust with all those cars idling and such. Blech. Came back on Marston Road, but Mesopotamia was closed? so headed over Magdalen Bridge, having met Pauline on the way.
Asthma back at it when I stopped running. Not the worst it's been, but maybe it is, at least partially, a reaction to the car exhaust? I have a new inhaler I got when I was back in the US, need to start using it I guess.
Asthma back at it when I stopped running. Not the worst it's been, but maybe it is, at least partially, a reaction to the car exhaust? I have a new inhaler I got when I was back in the US, need to start using it I guess.
Strength (Circuits) 38:00 [1]
Back to circuits! Summer-type number of people, but we did a good job getting some more explosive leg exercises worked in, should keep this up! We stayed in the shade as much as possible- was warm!
Running 9:00 [1]
Easy jog back to St. Clements with Pauline.
Sunday Jun 29, 2008 #
Running 20:30 [2]
shoes: Asics Stratus
Along the canals to the next town to watch Michiel's baseball game. He was really good- very quick at stealing bases, consistently hit, and hit a home run for his first grand slam. I'm not really into baseball, but this was a more exciting game than most.
Running 19:30 [2]
shoes: Asics Stratus
Back from the baseball game. Slightly faster though!
Strength (Core) 12:00 [1]
10 min abs, 2 min back, couldn't quite motivate to do the push-ups... is circuits tomorrow anyways though.
Saturday Jun 28, 2008 #
Running warm up/down 31:00 [1]
shoes: Asics Stratus
Warm up over to the park, recovery between intervals and warm down back to Arjen's friend's appartement.
Running 25:00 [4]
shoes: Asics Stratus
Interval pyramid. 1-2-3-4-5-4-3-2-1 minutes.
Felt pretty good, but it's so so so flat here in Holland. Was difficult to get going fast enough to make it hard- I incorporated as many canal bridges as I could- they go up and down a tiny bit at least!
Felt pretty good, but it's so so so flat here in Holland. Was difficult to get going fast enough to make it hard- I incorporated as many canal bridges as I could- they go up and down a tiny bit at least!
Friday Jun 27, 2008 #
Note
Rest day due to wedding. Unless being in heels for 12.5 hours counts...
Thursday Jun 26, 2008 #
Running 56:00 [1]
shoes: Asics Stratus
Blech. So jet lagged. Didn't want to get out of bed, didn't want to go for a run, but did anyways. The run was fine, but really slow. Along a canal in Bodegraven.
Tuesday Jun 24, 2008 #
Running 35:00 [1]
shoes: Asics Stratus
Around Heather's neighborhood in Boston. Legs tired from yesterday...
Strength (Plyometrics) 15:00 [3]
shoes: Asics Stratus
Found a park and did some jumping, skipping, bounding and such. Legs felt ok doing this explosive stuff, surprisingly. Also threw in some 100m grass sprints.
Strength (Core) 12:00 [1]
10 min abs + 2 min back, also in the park
Monday Jun 23, 2008 #
Running warm up/down 48:00 [1]
shoes: Asics Stratus
Rip road loop out and back from Oak Hill, nice n' easy. Legs a bit tired from the past few days!
The road that was totally washed out 2 years ago is still not open, but at least the 2 meter gullies have been repaired...
The road that was totally washed out 2 years ago is still not open, but at least the 2 meter gullies have been repaired...
Running hills 12:00 [5]
shoes: Asics Stratus
Hill intervals at Oak Hill. Very humid, between thunderstorms!
Up from the post at the end of the field to the tree that's the end of the uphill run test. Despite my legs feeling pretty tired on the way over, felt ok going up. Times were:
3:48
3:35
3:45
The third one, I experimented by walking the steepes section (over a minute of the total climb) not much slower...
Up from the post at the end of the field to the tree that's the end of the uphill run test. Despite my legs feeling pretty tired on the way over, felt ok going up. Times were:
3:48
3:35
3:45
The third one, I experimented by walking the steepes section (over a minute of the total climb) not much slower...
Sunday Jun 22, 2008 #
Hiking 1:45:00 [2]
shoes: Asics Stratus
Hiking with my friend Jeff, up Franconia ridge. Our plan was to go up Falling Waters trail, down the old bridle path, which is the standard route. Then a thunderstorm started. So we continued climbing to treeline, then for once made the smart decision to turn around, and not cross the totally-exposed-to-lightning ridge for 2.5 miles...
Saturday Jun 21, 2008 #
Running 56:52 [2]
shoes: Asics Stratus
Al Merril loop up at Moosilauke.
Good run, and gorgeous view of the mountain at the top. Lots of picking where the feet have to land, much concentration required to run!
Good run, and gorgeous view of the mountain at the top. Lots of picking where the feet have to land, much concentration required to run!
Hiking 1:30:00 [1]
shoes: Asics Stratus
Hike up Mt. Moosilauke after Jean and Joe's wedding!!!
Such a good time, catching up with friends long not-seen, and Jean was a superstar hiking the mountain in her wedding dress! We got lots of comments from other hikers. =)
Only counted the time the way up, down was not as much of a workout...
Such a good time, catching up with friends long not-seen, and Jean was a superstar hiking the mountain in her wedding dress! We got lots of comments from other hikers. =)
Only counted the time the way up, down was not as much of a workout...
Friday Jun 20, 2008 #
Running warm up/down 25:00 [1]
shoes: Asics Stratus
Over to Robo, warm-up 'waddle' around Occum Pond, then over to the track.
Ran into Ruff (Dartmouth Ski coach) this morning and he said it was the 3000m test today, first practice of the summer. So I showed up at 2pm, and led the waddle. Not so many familiar faces, but a few, and people that my sister will all get to know when she heads Dartmouth-wards next fall!
NB: 'Waddle' is a technical term. It means really, really slow. Like 10-12 minute miles. Dartmouth ski team waddles all the time for warm-up and warm-down.
Ran into Ruff (Dartmouth Ski coach) this morning and he said it was the 3000m test today, first practice of the summer. So I showed up at 2pm, and led the waddle. Not so many familiar faces, but a few, and people that my sister will all get to know when she heads Dartmouth-wards next fall!
NB: 'Waddle' is a technical term. It means really, really slow. Like 10-12 minute miles. Dartmouth ski team waddles all the time for warm-up and warm-down.
Running race 10 [4]
shoes: Asics Stratus
3000m time trial
Went out with two girls, pulled ahead after the second lap, then started chasing down the guys... got all but 2 of them!
400m splits were:
1:25.27
1:25.90
1:24.36
1:25.95
1:26.09
1:26.55
1:27.55
41.28
So pretty consistent, slowed down just at the end I guess. A bit slower than I think I could be.
Went out with two girls, pulled ahead after the second lap, then started chasing down the guys... got all but 2 of them!
400m splits were:
1:25.27
1:25.90
1:24.36
1:25.95
1:26.09
1:26.55
1:27.55
41.28
So pretty consistent, slowed down just at the end I guess. A bit slower than I think I could be.
Strength 2:00 [3]
Did the sit-up test too, 1 min on, 30 sec off, 1 min on.
61 first minute
57 second minute
61 first minute
57 second minute
Thursday Jun 19, 2008 #
Running long 1:42:48 [2]
shoes: Asics Stratus
Longish run, from the COOP to Trescott Road over Velvet Rocks on the Appalachian Trail. Saw *nobody* the entire time there and back on the trail, just the woods and me, which was pretty great. Guess it's not prime thru-hiker season yet! Was a really, really great run. The AT is rough enough that you really have to focus on your footwork to run at speed. Didn't go over badly on either ankle, which is good news!
And despite recent fell running and such, still had to walk up this one hill on the way back. I always think I can run up it, but it's just so steep...
And despite recent fell running and such, still had to walk up this one hill on the way back. I always think I can run up it, but it's just so steep...
Wednesday Jun 18, 2008 #
Running 56:44 [2]
I totally lose. I finally get my shoes (along with the rest of my bag) back from United, then I leave them at home. Bah!
So borrowed Arjen's squash shoes and ran around. Gorgeous run along Mink Brook, then up to Velvet Rocks. Saw thru-hikers at the shelter, one north, one south. One was Swiss, which puzzles me. I mean, I love my mountains here in the New England, but if you have the Alps, why would you bother? Also ran into (almost literally) my TA for freshman physics lab in front of the supermarket on my way back. Still lots of people I know around...
So borrowed Arjen's squash shoes and ran around. Gorgeous run along Mink Brook, then up to Velvet Rocks. Saw thru-hikers at the shelter, one north, one south. One was Swiss, which puzzles me. I mean, I love my mountains here in the New England, but if you have the Alps, why would you bother? Also ran into (almost literally) my TA for freshman physics lab in front of the supermarket on my way back. Still lots of people I know around...
Tuesday Jun 17, 2008 #
Strength (Core) 16:30 [1]
10 min abs, 2 min pushups, 2 min back stuff, 1.5 min side plank, 1 min boufous!!
Running warm up/down 20:27 [1]
shoes: Asics Nimbus
Got my shoes back from United! Wahoo!!
Running intervals 16:00 [5]
shoes: Asics Nimbus
4 x 4 min intervals around the neighborhood at home. Good stuff, felt fast, even if my right quad as a bit sore going into it. Worked the recovery (2 min) to maximize the up and minimize the down during the intervals themselves. Also ran on grass on the side of the road when possible, it's not really terrain, but still a bit more work than the road.
Monday Jun 16, 2008 #
Running 1:01:00 [2]
Still borrowing Stephi's shoes as United hasn't gotten my bag to me yet...
Steady run round the neighborhood, exactly at the hour when the school buses come around. Legs felt ok, not super springy though.
Steady run round the neighborhood, exactly at the hour when the school buses come around. Legs felt ok, not super springy though.
C • bags 3
Sunday Jun 15, 2008 #
Running warm up/down 20:00 [2]
Warm up run at Harriman with Kseniya before training. Rocky terrain and way hot day!
Orienteering 53:07 [4] 4.0 km (13:17 / km)
Training at Harriman State Park, thanks to Greg!
So, was foiled in trying to get to Cincinatti due to chaos at Laguardia after some thunderstorms, the up side is I got to orienteer today, which is awesome- first time orienteering (although ski-o'ed at Christmas) in the US for 8 years, I think?
Training went well, the terrain was way hard to actually run in, and wasn't super aggressive because wanted to keep the ankle from going over- went over twice, but fairly mildly, just a bit sore afterwards. Things were making sense, was in good contact with the map (which took some concentration and going slower than usual!), just a bit off sometimes through the first 6 controls. Started trying to go towards 8 instead of 7, but realized it before too long. Hesitant to 9, over the tons of detail, I was a bit lower than I thought I was.
Only major issues was going around the swamp on the long leg to 11. Maybe I was losing focus due to the heat or something, but I ran all the way around the little swamp and started heading north, instead of running half-way around the big swamp and heading south... oops!
So, was foiled in trying to get to Cincinatti due to chaos at Laguardia after some thunderstorms, the up side is I got to orienteer today, which is awesome- first time orienteering (although ski-o'ed at Christmas) in the US for 8 years, I think?
Training went well, the terrain was way hard to actually run in, and wasn't super aggressive because wanted to keep the ankle from going over- went over twice, but fairly mildly, just a bit sore afterwards. Things were making sense, was in good contact with the map (which took some concentration and going slower than usual!), just a bit off sometimes through the first 6 controls. Started trying to go towards 8 instead of 7, but realized it before too long. Hesitant to 9, over the tons of detail, I was a bit lower than I thought I was.
Only major issues was going around the swamp on the long leg to 11. Maybe I was losing focus due to the heat or something, but I ran all the way around the little swamp and started heading north, instead of running half-way around the big swamp and heading south... oops!
Saturday Jun 14, 2008 #
Strength 6:00 [1]
Weency bit of strength before taking off for a horrible horrible travel day. Stuck in LaGuardia for over 5 hours, still don't have my bag, and I'm not going to get to Stephi's race tomorrow. Major bummer!!!!
Friday Jun 13, 2008 #
Running warm up/down 16:38 [1]
shoes: Asics Nimbus
Running around Hotel Olympia (had to move for the final night of the conference because we messed up our reservation). Turns out it was the location of the pistol-shooting at the Munich Olympics. Think our rooms were likely the dorm rooms for the athletes.
Running tempo 15:00 [3]
shoes: Asics Nimbus
So I only had 30 min before I had to shower-eat breakfast-catch bus-catch U-bahn-arrive at conference, so did a 15 minute tempo run.
Legs feel much lighter than yesterday, although right quad (right side of) still is sore.
Legs feel much lighter than yesterday, although right quad (right side of) still is sore.
Thursday Jun 12, 2008 #
Running 33:00 [1]
And first run post-LAMM. Ran just from my hotel around Garching- curious that the school is right next to the biergarten. Legs heavy, but soo good to finally have time for a jog. Actually, was probably the first day I should have run anyways, right quad was still a bit sore.
Wednesday Jun 11, 2008 #
Strength 14:00 [1]
Gosh, soooo busy with the conference, especially as I had to give a talk today- was kinda flipping out about that all last night and this morning!! Bit of strength inbetween the last talk today and the conference dinner.
Sunday Jun 8, 2008 #
Orienteering race 2:02:28 [2]
shoes: Walshes #2
Day 2 of LAMM. Started out fine, after getting out of midge-land. Then from control 2-3, SGB's blister made him unable to contour... bummer, so we walked in from there, which was still 10 miles or so. Think we would have done well!
Running 12:00 [2]
shoes: Walshes #2
Run to the car to get SGB's wallet and such so he could be swept back to Birmingham.
Saturday Jun 7, 2008 #
Orienteering race 8:00:34 [3] *** 32.8 km (14:39 / km) +1790m 11:31 / km
8c shoes: Walshes #2
LAMM day 1
Pretty good, one horrible route choice leg that also involved me twisting my ankle and SGB almost falling into a loch... gorgeous day!! Sunburnt again...
Pretty good, one horrible route choice leg that also involved me twisting my ankle and SGB almost falling into a loch... gorgeous day!! Sunburnt again...
Thursday Jun 5, 2008 #
Running 7:30 [1]
shoes: Walshes #2
Out to South Parks, little warm-up with the people actually doing intervals, and back home.
Orienteering 19:00 [1]
shoes: Walshes #2
So for club intervals today, Ruth made three-control mini-courses in south parks- 3 controls up hill going at sprint pace, then back down, grab a new map. I did 4 of the courses, just jogging really though. Still fun!
Wednesday Jun 4, 2008 #
Running 35:30 [1]
shoes: Asics Nimbus
Easy little jog- up to town for an errand, then along the thames to donnington bridge and back home. Gorgeous weather! Bit of picking the path round tourists- it's ok, it's kinda like they're trees...
Bum and quads a tiny bit sore from yesterday.
Bum and quads a tiny bit sore from yesterday.
Note
BAH!!!!!!!
Good thing: I just got granted telescope time.
Bad thing: It's August 4-8th. I just bought plane tickets to go to the French 6 day for August 3-10th.
I guess there's still a possibility I can go, as it's likely to be service observing (ie. I don't go to the telescope, but just tell someone else what to do at the telescope), but it's going to totally depend on what my supervisor thinks is appropriate....
I really didn't forsee this at all. I mean, I asked for telescope time in October, it didn't occur to me that they might give me time in August. Grrrrrrrrrrrrrrrrrrrrrrr.
Good thing: I just got granted telescope time.
Bad thing: It's August 4-8th. I just bought plane tickets to go to the French 6 day for August 3-10th.
I guess there's still a possibility I can go, as it's likely to be service observing (ie. I don't go to the telescope, but just tell someone else what to do at the telescope), but it's going to totally depend on what my supervisor thinks is appropriate....
I really didn't forsee this at all. I mean, I asked for telescope time in October, it didn't occur to me that they might give me time in August. Grrrrrrrrrrrrrrrrrrrrrrr.
Note
And, officially, can't now go to the French. Major boo.
Line from my supervisor:
"Sorry for the orienteering, but I think it is worth it."
Why did two *good* things have to happen in the same week. Argh.
Line from my supervisor:
"Sorry for the orienteering, but I think it is worth it."
Why did two *good* things have to happen in the same week. Argh.
Tuesday Jun 3, 2008 #
Running 38:41 [2]
shoes: Asics Nimbus
Felt amazing- one of those great days when everything aligns for a good run. Went out and just cruised, feeling quick and strong, all the way up to the base of the Shotover hill, where I did 3 intervals, then cruised my way back home.
Decided to do this instead of the summer series event as the ankle needs to heal, and I might have gone over on it had I been in terrain.
Decided to do this instead of the summer series event as the ankle needs to heal, and I might have gone over on it had I been in terrain.
Running hills 10:00 [5]
shoes: Asics Nimbus
2 x Shotover hill from the bottom side of the bridge over the ring road to the first telephone pole in the parking lot at the top. First one took 3:57, second one took 3:52.
Then 1 x 2 min for fun.
Easy-ish session for the easy week before mountain marathoning... pushed on the downhills though, need the downhill muscles to be just as inshape as the uphill ones!!!!
Then 1 x 2 min for fun.
Easy-ish session for the easy week before mountain marathoning... pushed on the downhills though, need the downhill muscles to be just as inshape as the uphill ones!!!!
Monday Jun 2, 2008 #
Strength (Circuits) 42:00 [1]
Indoors, as rain seemed threatening... good enough session, ankle not too sore (perhaps due to ibuprofen- but the last dose was before lunch?). Took it easy on the chaotic backwards running drill. 100-80 at the end, counted it this time too. Jon timing on the exercises, think we did cherry-pickers for forever...
Sunday Jun 1, 2008 #
Running warm up/down 3:57 [1]
shoes: Walshes #2
Jog to the start.
Orienteering race 1:40:04 [4] *** 12.2 km (8:12 / km) +140m 7:45 / km
29c shoes: Walshes #2
Men's 21L at Butterwood
Whew, and that was a bit long- first time I think I've done a M21L I think. I was definitely tired by the end, and probably because I was tired, managed to go over on my ankle to the final control. Bummer, but it's not so bad, I basically walked in from there, and will take good care of it so it heals as much as possible for the LAMM.
I was happy with the most of the early woods bit, bit too scared of the green to #5, and then a bit freaked out by the chainsaws to #14. #19 totally killed me, 5 min lost. Putting things back together, I must have come just north of the earthwall when I crossed both rides, then I came south, and must have nearly passed the control right by. Should have believed it was the proper earth wall though, as I continued on south til the second earth wall.
Crossed the road, then my plan of following the nice distinct path straight to #21 didn't work as the land was all torn up by a skidder and I ran right by everything to appear at the finish. Some sort of distance judgement might have been good. Think I was getting tired by this point. Ian passed me not too much later, which was good as it kind of inspired me to keep racing the rest of the course, at least until the ankle twist. He was much more spritely over the crapier running....
Whew, and that was a bit long- first time I think I've done a M21L I think. I was definitely tired by the end, and probably because I was tired, managed to go over on my ankle to the final control. Bummer, but it's not so bad, I basically walked in from there, and will take good care of it so it heals as much as possible for the LAMM.
I was happy with the most of the early woods bit, bit too scared of the green to #5, and then a bit freaked out by the chainsaws to #14. #19 totally killed me, 5 min lost. Putting things back together, I must have come just north of the earthwall when I crossed both rides, then I came south, and must have nearly passed the control right by. Should have believed it was the proper earth wall though, as I continued on south til the second earth wall.
Crossed the road, then my plan of following the nice distinct path straight to #21 didn't work as the land was all torn up by a skidder and I ran right by everything to appear at the finish. Some sort of distance judgement might have been good. Think I was getting tired by this point. Ian passed me not too much later, which was good as it kind of inspired me to keep racing the rest of the course, at least until the ankle twist. He was much more spritely over the crapier running....