Training Log Archive: AliCIn the 30 days ending Sep 30, 2013:
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Monday Sep 30, 2013 #
4 PM
Running 47:54 5.26 mi (9:06 / mi) +47m 8:52 / mi
Whoa there, legs are actually sore from the Zombie race! I blame the obstacles, possibly some sprinting-away-from-zombies... hip flexors especially. Hmm, maybe more plyos for me!
A nice run, playing around on the Ottawa floodplain a bit!
A nice run, playing around on the Ottawa floodplain a bit!
Sunday Sep 29, 2013 #
12 PM
Running 1:50:00 [1] 15.0 km (7:20 / km)
Toledo Zombie Race
Survived! =) Along with the rest of Team Black Holes Eat Zombies. There were 4 of us in the 15k and 1 who opted for the 5k. Two of the guys in the 15k it was the longest run they'd done. Ever. Pretty cool.
So what was this like? Rainy, unfortunately, but that kind of added to the atmosphere, if anything. There were obstacles throughout the course, tires, walls, logs, ropes, etc. Nothing all that hard except the ropes you were supposed to climb up that were impossible because they were slippy in the rain.
And then, there were zombies! Eep! You started with 3 'life' flags attached with velcro to a belt and you were supposed to evade the zombies who were trying to steal said life flags. Being nimble and sprinty helped, but I still had one life flag stolen by a team of zombies blocking the path at one point.
Fun to do with friends. One of the 3 guys is now contemplating a half marathon, the other 2 at least want to keeping up running and maybe try a Tough Mudder next summer.
Survived! =) Along with the rest of Team Black Holes Eat Zombies. There were 4 of us in the 15k and 1 who opted for the 5k. Two of the guys in the 15k it was the longest run they'd done. Ever. Pretty cool.
So what was this like? Rainy, unfortunately, but that kind of added to the atmosphere, if anything. There were obstacles throughout the course, tires, walls, logs, ropes, etc. Nothing all that hard except the ropes you were supposed to climb up that were impossible because they were slippy in the rain.
And then, there were zombies! Eep! You started with 3 'life' flags attached with velcro to a belt and you were supposed to evade the zombies who were trying to steal said life flags. Being nimble and sprinty helped, but I still had one life flag stolen by a team of zombies blocking the path at one point.
Fun to do with friends. One of the 3 guys is now contemplating a half marathon, the other 2 at least want to keeping up running and maybe try a Tough Mudder next summer.
Saturday Sep 28, 2013 #
10 AM
Running 1:05 [1] 0.12 mi (9:02 / mi) +5m 8:00 / mi
Orienteering 40:08 2.49 mi (16:07 / mi) +55m 15:05 / mi
Woo, first round of vetting Barbara's Chilson courses. First off, parts of Chilson are awesome, everyone should have a delightful time. Secondly, while vetting the deepest, darkest green part of the map (don't worry, you're not going to have to go there!), I started seeing cute little yellow apples near my feet. And then they got denser and I looked up and found a tall, tall apple tree. Far too tall to now effectively harvest, but some of the apples on the ground really looked just fine, so I tried one. Mmmmmm! Maybe I was hungry, but it was super sweet and yummy!
(Can point out to those who come to the meet, but late Oct is maybe getting too late for apples?)
(Can point out to those who come to the meet, but late Oct is maybe getting too late for apples?)
Orienteering 54:30 4.56 mi (11:57 / mi) +117m 11:04 / mi
And part 2. Oh, bonus trails in that section of map. And hello dude with a rifle. It isn't hunting season yet for anything is it????
Friday Sep 27, 2013 #
5 PM
Rollerskiing 59:57 [1] 7.61 mi (7:53 / mi) +98m 7:34 / mi
And specific strength Friday. Had to switch in a functional ferrule, thanks Nifilheim Nordic (aka Ed).
4 x all exercises. Best comment of the day, from out a car in passing, "Too soon, too soon!" Nope, not too soon. Especially if I want any chance of racing with the big girls....
4 x all exercises. Best comment of the day, from out a car in passing, "Too soon, too soon!" Nope, not too soon. Especially if I want any chance of racing with the big girls....
Thursday Sep 26, 2013 #
5 PM
Running 59:23 [1] 6.58 mi (9:02 / mi) +57m 8:47 / mi
Last pre-Zombie run training! After colloquium on trying to effectively split water into hydrogen fuel using the sun + chemistry. Sounds like it's tricky, but would be a real good thing if we could do!
Anyways, with Terence, Tom and Will. 4 stops in order to do monkey+bars, pullups and pushups. Getting closer to a pull-up...
Anyways, with Terence, Tom and Will. 4 stops in order to do monkey+bars, pullups and pushups. Getting closer to a pull-up...
Wednesday Sep 25, 2013 #
4 PM
Running 3:14 [1]
Aerobics 40:00 [1]
And boss couldn't meet with me, so yup, Hip Hop Hustle after teaching all about rotation! (How fast does a 1cm top have to spin for a flea on it's edge to feel 1g of acceleration?) Two new hustles today. I had the first one better than the second, but the second was even hard for our instructor, figuring out all the counts to one move...
Strength 13:51 [1]
And then Core15, first time for abs in awhile, gotta be better!
Running 32:16 [2] 4.04 mi (7:59 / mi) +35m 7:47 / mi
And a scoot around Ottawa Park, lovely day! So happy the cold is over too.
Tuesday Sep 24, 2013 #
5 PM
Cycling 36:43 [0] 10.76 mi (3:25 / mi) +12m 3:24 / mi
The CSA-pickup ride. Another woman was speedy the last section of bike path, stayed right on her tail, hopefully not too annoying =). First time for winter squash (acorn)!
Monday Sep 23, 2013 #
5 PM
Running 29:52 [1] 3.15 mi (9:29 / mi) +24m 9:16 / mi
Easy-peasy run with Terrence and Tom (team Black Holes Eat Zombies) around Ottawa Park. Cold isn't that fun, but felt nice to be out.
Sunday Sep 22, 2013 #
Note
(sick) (rest day)
Boo, I did come down with a cold! Argh. Rest day or two...
Saturday Sep 21, 2013 #
Event: SMOC Fall Spring Mill
Orienteering race 1:11:00 [3] 6.8 km (10:26 / km)
SMOC Meet #2, Highland
Woo orienteering! And holy moly long leg from 2->3. Good to get to practice route choice, thanks Jens! But I have to report I didn't see the road route to the right. I might have glanced that way, but it looked like getting out to the road was going to be a mess and I saw a decent route that took a trail most of the way. May have to see if the splits deliver a verdict on that one...
Else, ok orienteering, a fumble or two in the circle. Worst was to #2, when I came over the top of the hill, just E of the circle without realizing until there was a depression in front of me and had to back track around. I blame attempting to read the 2->3 mega route choice while going easy uphill...
Amazing how difficult the never-go-anywhere helpful bike trails make this area, it's really fun!!
Woo orienteering! And holy moly long leg from 2->3. Good to get to practice route choice, thanks Jens! But I have to report I didn't see the road route to the right. I might have glanced that way, but it looked like getting out to the road was going to be a mess and I saw a decent route that took a trail most of the way. May have to see if the splits deliver a verdict on that one...
Else, ok orienteering, a fumble or two in the circle. Worst was to #2, when I came over the top of the hill, just E of the circle without realizing until there was a depression in front of me and had to back track around. I blame attempting to read the 2->3 mega route choice while going easy uphill...
Amazing how difficult the never-go-anywhere helpful bike trails make this area, it's really fun!!
Orienteering 25:00 [0]
Control pick up via an orienteering walk around with Tom. The orange course was a bit much for him, but he still had fun and was doing just fine on our walk picking out features and going the right direction and such!
And then, dinner at Barbara's! Awesome to meet others of the esteemed Fragile Flowers crew =) and just hang out and go over orienteering courses and eat super-scrumptious food!!
And then, dinner at Barbara's! Awesome to meet others of the esteemed Fragile Flowers crew =) and just hang out and go over orienteering courses and eat super-scrumptious food!!
Friday Sep 20, 2013 #
7 AM
Rollerskiing 45:26 [1] 5.05 mi (9:00 / mi) +32m 8:49 / mi
And morning rxc with 4 x arm specific strength, trying to let the legs finally fully recover. But I broke my pole tip on the 3rd double pole, so on back home. Hm, now need to replace the ferrule!
Thursday Sep 19, 2013 #
6 PM
Running 1:04:58 [1] 6.28 mi (10:21 / mi) +63m 10:02 / mi
2 laps around Ottawa Park with Tom. Left hamstring now kinda complain-y after yesterday's track workout... c'mon legs, recover!
Wednesday Sep 18, 2013 #
7 AM
Running 37:12 4.88 mi (7:37 / mi) +18m 7:32 / mi
And back into it, morning track with Kevin! Just 4 x 1000 m today, at 3.30 pace for each one. Felt ok after the first, which maybe wasn't quite warmed up enough for.
5 Kenyans showed up to do their workout right after us. Speedy guys!!
5 Kenyans showed up to do their workout right after us. Speedy guys!!
4 PM
Running 3:30 [1] 0.23 mi (15:13 / mi)
Aerobics 36:50 [1]
Hip hop hustle. Small crowd today! Guess midterms and such have hit... Totally have the first hustle down, the second one, hm... still unsure on the 'crazy knees' move...
Running 3:18 [1] 0.23 mi (14:10 / mi) +21m 11:04 / mi
Tuesday Sep 17, 2013 #
6 PM
Rollerskiing 43:05 [1] 6.31 mi (6:50 / mi) +33m 6:43 / mi
Gr. Didn't get a bike tube with a long enough nozzle, so pick-up-CSA plans via bike were foiled.
Anyways, out to rollerski! Half no poles, half double pole. Took the double pole bits harder, as upper body is fine, legs still not quite recovered from 25k...
Anyways, out to rollerski! Half no poles, half double pole. Took the double pole bits harder, as upper body is fine, legs still not quite recovered from 25k...
Monday Sep 16, 2013 #
5 PM
Running 2:23 [1] 0.27 mi (8:49 / mi) +4m 8:26 / mi
Running 37:09 [1] 3.58 mi (10:23 / mi) +37m 10:03 / mi
Recovery run around Ottawa Park with Tom, stopping to do monkey bars, dips and attempt a pull-up (unsuccessful).
Sunday Sep 15, 2013 #
Note
Just registered for *everything*. As in: UNO Classic Champs (Blue), DVOA meet (Blue + dinner + wine tasting - should I play trail-o for the first time too?), and Raid the Hammer with Team Giggles to defend the women's title! Looking forward to it all!!
9 AM
Running race 1:38:48 [4] 25.0 km (3:57 / km) +43m 3:55 / km
Oak Openings Stampede
The first race that I've done twice here in Toledo! And it's an awesome one - 25k trail race (this year there was also a 50k option, but nope, too long for me!). I beat last year's time by 2.5 minutes, which is nice. I do feel like I'm in better shape, last year I had that ankle bone-bruise from the WOC relay that meant I couldn't run for a month.
Anyways, the race started real slow (7 min first mile) because lead dude was just taking his time (Matt Folk) and everyone knows he's faster so didn't feel like passing him. Kinda strange. But sped up 2nd and 3rd miles. Pack broke apart at around 5 miles, Kevin and I ran together for a bit, but then he dropped back a bit after 6 and I latched onto Yellow Guy. Stayed right on him for the remainder of the race. Actually a great pacer for me! He was doing the 50k, so had a whole other loop after I finished.
So nice to at least have one trail race here in Toledo!!
The first race that I've done twice here in Toledo! And it's an awesome one - 25k trail race (this year there was also a 50k option, but nope, too long for me!). I beat last year's time by 2.5 minutes, which is nice. I do feel like I'm in better shape, last year I had that ankle bone-bruise from the WOC relay that meant I couldn't run for a month.
Anyways, the race started real slow (7 min first mile) because lead dude was just taking his time (Matt Folk) and everyone knows he's faster so didn't feel like passing him. Kinda strange. But sped up 2nd and 3rd miles. Pack broke apart at around 5 miles, Kevin and I ran together for a bit, but then he dropped back a bit after 6 and I latched onto Yellow Guy. Stayed right on him for the remainder of the race. Actually a great pacer for me! He was doing the 50k, so had a whole other loop after I finished.
So nice to at least have one trail race here in Toledo!!
Running 4:00 [1] 0.35 mi (11:26 / mi)
Mini warm-up. Because really, how much warm-up is needed for a 25k?
Saturday Sep 14, 2013 #
Event: SMOC Fall Bishop Lake
Running 22:00 [1]
Bishop Lake White
Brought Tom up to play orienteering for the first time! We went a bit more over the symbols, then gave him a compass and map and off on white! He totally rocked it, even bravely diving into the thick summer undergrowth to get to two of the controls. Since he was navigating, just counts as running for me.
Brought Tom up to play orienteering for the first time! We went a bit more over the symbols, then gave him a compass and map and off on white! He totally rocked it, even bravely diving into the thick summer undergrowth to get to two of the controls. Since he was navigating, just counts as running for me.
Orienteering race 1:05:00 [3] 8.4 km (7:44 / km)
15c
And then Cooper + Michelle's Red course.
A good course, nice when the woods are so thick to have some trail-running options, else it would have just been a mega-slog. I did poorly to both #2 and #4, which is a bit worrying, since I know Bishop Lake pretty darn well, having set courses there...
To #2, I was too far west and thus came around the west nose of the hill, far too low. Had to make sense of things using the nearby huge trail right below me....
To #4, I came out on the trail a little left of the line instead of a little right like I was planning, so made a similar-feature error and then muppeted around a bit due to that. Something should have notified me earlier? Now I can see the two giant depressions really do have different flavors and I should have noticed.
I was a bit wimpy favoring trail options for the remainder of the course, but I think those were fastest and even with the woods I did go through I acquired so many burrs that they scraped my legs all up - loose o-pants next time, not tights!!!!
A good course, nice when the woods are so thick to have some trail-running options, else it would have just been a mega-slog. I did poorly to both #2 and #4, which is a bit worrying, since I know Bishop Lake pretty darn well, having set courses there...
To #2, I was too far west and thus came around the west nose of the hill, far too low. Had to make sense of things using the nearby huge trail right below me....
To #4, I came out on the trail a little left of the line instead of a little right like I was planning, so made a similar-feature error and then muppeted around a bit due to that. Something should have notified me earlier? Now I can see the two giant depressions really do have different flavors and I should have noticed.
I was a bit wimpy favoring trail options for the remainder of the course, but I think those were fastest and even with the woods I did go through I acquired so many burrs that they scraped my legs all up - loose o-pants next time, not tights!!!!
Friday Sep 13, 2013 #
Rollerskiing 50:51 [1]
Specific strength smushed inbetween work times and going to see a free film on campus, Breakfast with Curtis. 4x most exercises this time, almost to the standard 5! And loved the film. It's set in Providence, which I don't know at all, but nonetheless made me miss the northeast!
Thursday Sep 12, 2013 #
Note
Left Garmin in my friend's car, did train today and yesterday! Today was the Bar 145 Break for Bourbon 5k. New run and had a good competitive field, I was 5th overall, sneaking in front of my rivals Kevin and Steve just in the final mile. And won a to-be-engraved with my name personal bottle of bourbon... interesting. May have to have a party to share that at!!!
We had a good group of 5 from astronomy. Woo!
We had a good group of 5 from astronomy. Woo!
6 PM
Running 7:12 [1] 0.89 mi (8:06 / mi) +4m 7:59 / mi
Running race 17:00 [4] 3.03 mi (5:37 / mi) +6m 5:35 / mi
Running 8:15 [1] 0.88 mi (9:25 / mi) +6m 9:13 / mi
Wednesday Sep 11, 2013 #
4 PM
Running 2:31 [1] 0.3 mi (8:23 / mi) +9m 7:40 / mi
Aerobics 38:09 [1] 0.0 mi (511:38:14 / mi)
Running 41:47 [1] 4.76 mi (8:47 / mi) +36m 8:35 / mi
Tuesday Sep 10, 2013 #
5 PM
Cycling 38:49 [1] 11.04 mi (3:31 / mi) +12m 3:30 / mi
Ohmygosh hot! Where did that come from? Anyways, cycling with it's wind chill seemed like the best call for the eve and it was time to pick up CSA veggies anyways. I made one of their recommended recipes tonight, an eggplant-chickpea stew. Hungarian-ish with lots of paprika. I might have added the cilantro + sour cream, but totally worked!
Monday Sep 9, 2013 #
4 PM
Running 3:22 [2] 0.35 mi (9:37 / mi)
Quick scurry over to gym, a student had some questions after class.
Aerobics 45:00 [1]
Yeehaw! Really gave it my all in Zumba today. Is a better workout if you put more in. Sure I looked way goofy, but whatever, was a great time!!
Strength 13:34 [0]
Core 15
Running 30:31 [1] 3.0 mi (10:10 / mi)
A lap around Ottawa Park with Tom. We breaked at the monkey bars to give them a few tries. So much harder than when I was little!
Sunday Sep 8, 2013 #
9 AM
Rollerskiing 33:45 [1] 5.04 mi (6:42 / mi) +17m 6:38 / mi
Hah, back wasn't too too sore from all bike hunching-over yesterday! Was kinda expecting it might be.
Anyways, scooted out for a 20 min double pole + 10 min no-pole.
Anyways, scooted out for a 20 min double pole + 10 min no-pole.
Running 26:41 [1] 2.75 mi (9:42 / mi) +27m 9:25 / mi
And then a little joggeroo too. Played with map-focus + running speed by having 2 min just normal run, then 1 min reading map and trying to simultaneously run one notch harder. Sometimes worked, sometimes I got too into the map and slowed down, sometimes got way too into the map and didn't stop reading after a minute, so for sure something worth working on!
Drills 2:09 [2] 0.13 mi (16:33 / mi)
Attempted to do drills, but right calf kinda spazzed out when I tried to do explosive skips, so stopped. Dehydration?
Running 7:44 [1] 0.82 mi (9:24 / mi) +12m 9:00 / mi
Strength 3:29 [0] 0.0 mi
Hammies! 3 x 10s
Saturday Sep 7, 2013 #
Event: SMOC Fall Peach Mountain
Event: Triple Trail Challenge
7 AM
Cycling 3:11:01 [2] 37.46 mi (5:06 / mi) +442m 4:55 / mi
The Triple Trail Challenge - 42mi sportive-style ride around Pinckney + Waterloo Rec areas.
Super-fun! My longest mountain bike ride ever, but a good deal was on roads, so kinda cheating. The Potawotami trail was definitely a bit harder than ones I'd done before, but I was ready for it for the most part. I came off my bike due to issues 8 times. The only thing I wasn't ready for was the 2-3 mi that we were going anti-parallel to ultra runners doing a 100 miler. Single track was not big enough for that!!
Saw Barbara and Jen a bit over an hour into it, then Jens caught me a bit later and we rode the rest of the way together, good fun, great to have company!
Met skiers Bill and Doug at the party afterwards, chatted skiing a bit. Bill's going to live up in Gaylord this year and should have good ski training. And since free beer came along with my glass, I *had* to try at least a bit, so I had about a 3/4 glass of some pretty tasty Hefeweizen. And some nachos. Food is awesome after long workouts!!
Super-fun! My longest mountain bike ride ever, but a good deal was on roads, so kinda cheating. The Potawotami trail was definitely a bit harder than ones I'd done before, but I was ready for it for the most part. I came off my bike due to issues 8 times. The only thing I wasn't ready for was the 2-3 mi that we were going anti-parallel to ultra runners doing a 100 miler. Single track was not big enough for that!!
Saw Barbara and Jen a bit over an hour into it, then Jens caught me a bit later and we rode the rest of the way together, good fun, great to have company!
Met skiers Bill and Doug at the party afterwards, chatted skiing a bit. Bill's going to live up in Gaylord this year and should have good ski training. And since free beer came along with my glass, I *had* to try at least a bit, so I had about a 3/4 glass of some pretty tasty Hefeweizen. And some nachos. Food is awesome after long workouts!!
1 PM
Running 5:13 [1] 0.55 mi (9:25 / mi) +26m 8:13 / mi
Orienteering 58:02 [1] 3.14 mi (18:29 / mi) +81m 17:07 / mi
11c
Alex's line-o at Peach Mountain.
Good training! Had to stay on the line, and then when you came to a control, mark where it was on your map + punch. And no hint about how many controls to expect before heading out.... Made you really stay in contact with the map and forced you to stay on the line. I think I did pretty well with both of those things, coming off significantly only once.
But, I was not moving fast. Ok, easily part of that is the 3h bike ride before hand, but I could have gone faster than I did. Have to balance the focus on map and focus on moving a bit better.
Good training! Had to stay on the line, and then when you came to a control, mark where it was on your map + punch. And no hint about how many controls to expect before heading out.... Made you really stay in contact with the map and forced you to stay on the line. I think I did pretty well with both of those things, coming off significantly only once.
But, I was not moving fast. Ok, easily part of that is the 3h bike ride before hand, but I could have gone faster than I did. Have to balance the focus on map and focus on moving a bit better.
Orienteering 33:22 2.6 mi (12:50 / mi) +64m 11:55 / mi
6c
Picking up controls. Was off once, embarrassing! Had to relocate.
Running 4:05 [1] 0.48 mi (8:35 / mi)
Friday Sep 6, 2013 #
6 AM
Rollerskiing 52:14 [1] 6.29 mi (8:18 / mi) +24m 8:13 / mi
Friday morning specific strength. It is not light in the mornings anymore! Also, first time in longsleeves + 3/4 tights and was totally the right call. 3 x most exercises, except I wimped out on the last V2, because a being-walked-dog was way too excited by the poles and had jumped at me both previous repeats, to the owner's chagrin. Decided to save her the stress.
Thursday Sep 5, 2013 #
5 PM
Running 1:00:45 8.44 mi (7:12 / mi) +40m 7:06 / mi
Run from home to Wildwood with 2 x 15 min tempo. On the warmup and cooldown listened to the recent Freakonomics podcast on Chicago.
Strength 2:31 [0] 0.01 mi (4:13:08 / mi)
2 x hammies, 10s
Wednesday Sep 4, 2013 #
4 PM
Running 6:00 [1] 0.74 mi (8:04 / mi) +14m 7:38 / mi
Aerobics 40:00 [1]
Class 2 of Hip Hop Hustle. Trying to put the moves together... need to work on many of them!
Rowing 4:03 [1]
Strength 14:04 [0]
Core 15
Running 33:19 4.12 mi (8:05 / mi) +62m 7:44 / mi
And a loop around Ottawa Park, for good measure. Also made myself do the monkey bars, part in prep for whatever obstacles the Zombie race at the end of the month has... =)
Tuesday Sep 3, 2013 #
5 PM
Cycling 37:21 [1] 10.88 mi (3:26 / mi) +28m 3:24 / mi
CSA pickup ride! Tomatoes of three varieties, eggplant, swiss chard, arugula, lettuce, sweet corn and a green pepper. Very excited to go to the dinner at the farm this Friday, menu looks awesome and I'll finally get to see where all my veg have come from!
Running 22:04 [1] 2.86 mi (7:43 / mi) +48m 7:20 / mi
A putter around the secret bridge loop, to get the legs a-movin again post-half-marathon!
Monday Sep 2, 2013 #
3 PM
Rollerskiing 42:40 [1]
Legs felt pretty ok, arms actually sore from the swimming + monkey bars or whatever yestserday. Just around the neighborhood before the astro grads Labour day BBQ.
Sunday Sep 1, 2013 #
Note
(rest day)
Day off! But went to both a women's soccer game and a super-cool swimming hole in a quarry over in Sylvania. A great way to end summer!!