Training Log Archive: AliCIn the 30 days ending Apr 30, 2014:
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Wednesday Apr 30, 2014 #
7 AM
Running 46:58 4.76 mi (9:52 / mi) +15m 9:46 / mi
Wildwood run with Tom, did 4 x green loop fast, 2.19, 2.18, 2.19, 2.10. Clearly should have tried harder on first 3, jeez! Saw lots of deer, not so many other humans.
Tuesday Apr 29, 2014 #
1 PM
Running 11:41 [1] 1.28 mi (9:10 / mi) +14m 8:52 / mi
Strength 1:00 [1] 0.0 mi
Monkey bars!
Running 27:50 [2] 3.77 mi (7:23 / mi) +29m 7:13 / mi
3 fast miles and then joining back up with Tom, in the nice part of the day... perhaps thunderstorms to come, we'll see...
Strength 12:00 [1] 0.0 mi +2m null / mi
Monday Apr 28, 2014 #
7 AM
Running 6:01 [1] 0.57 mi (10:38 / mi) +4m 10:24 / mi
Running 5:15 [2] 0.67 mi (7:52 / mi)
Strength 10:00 [1]
5 x 15 at 70lbs for squats. Felt better than last week's 65lbs actually, body just more together about it all!
Running 3:48 [2] 0.5 mi (7:36 / mi) +5m 7:22 / mi
Running 2:41 [1] 0.31 mi (8:42 / mi)
5 PM
Aerobics 39:45 [1] 0.11 mi (6:01:25 / mi)
Yay! Zumba! With Joanna, last one of the term because it's finals week... so only me and one other dedicated gal showed up. But still fun!
Running 3:12 [1] 0.32 mi (9:51 / mi) +17m 8:28 / mi
Sunday Apr 27, 2014 #
Event: SMOC Waterloo Rec HQ
12 PM
Running 8:32 [1] 0.96 mi (8:54 / mi) +16m 8:28 / mi
Orienteering 55:07 [4] 5.1 mi (10:48 / mi) +157m 9:52 / mi
Aw, no longer undefeated for SMOC courses this spring, Mark got me by 40 seconds on Red. Really impressed by how he took nearly 2 minutes out on the first two controls. I generally tell myself to be cautious to #1, but maybe I'm being overly cautious... or this time, just was a bit low and got caught in lots of thick stuff.
A fun run around, perhaps slightly on the easy side just for what choice of feature the control was put on, but the route choices were good. Probably the last time before the optical depth of the woods significantly increases...
A fun run around, perhaps slightly on the easy side just for what choice of feature the control was put on, but the route choices were good. Probably the last time before the optical depth of the woods significantly increases...
Orienteering 28:53 [3] 2.54 mi (11:22 / mi) +77m 10:24 / mi
Tired, but I have 12k to run at 10mila, so after 2 Fig Newtons hopped back out and around Orange. Only two legs felt very similar to Red.
Saturday Apr 26, 2014 #
7 AM
Running 39:25 [2] 5.03 mi (7:50 / mi) +41m 7:39 / mi
Long run, 3 x Ottawa Park. Nice crisp morning, did a ankle plyos session in the middle. With about 1.5 miles to go, ran into a Kenyan guy, Richard who is running and hoping to win the Glass City Marathon tomorrow. Professional runner, will stay in the US until June, then back to Kenya.
Drills 9:43 [1] 0.45 mi (21:36 / mi) +39m 17:01 / mi
Ankle plyos!! Hopscotch, mogul jumps, twist jumps, squat jumps, one leg hops and skate jumps. 2 sets.
Running 40:29 [2] 5.04 mi (8:02 / mi) +90m 7:37 / mi
Friday Apr 25, 2014 #
5 PM
Running 7:30 [2] 1.0 mi (7:30 / mi)
Strength 9:00 [1]
5 x 15 at 65 lbs. Ok, well, not yet collapsing under the weight, but I could kinda feel this, like different muscles were trying to get out of doing the squat by the end of each set. So will go up by 5lbs per session from here on out I think...
Thursday Apr 24, 2014 #
5 PM
Running 54:13 6.86 mi (7:54 / mi) +63m 7:41 / mi
And that's a wrap! Lectured on theories of multiverses and then reviewed the term. Actually substituted in for the grad course on galaxies in the morning too, which was fun, hopefully got the level kinda right.
Then a run afterwards, first mile with Tom, then taking off at a quicker pace.
Then a run afterwards, first mile with Tom, then taking off at a quicker pace.
Wednesday Apr 23, 2014 #
8 AM
Running 43:13 [1] 4.4 mi (9:49 / mi) +26m 9:39 / mi
Wildwood morning run with Tom. Followed by bagels!
Tuesday Apr 22, 2014 #
7 AM
Running 18:29 [1] 2.14 mi (8:39 / mi) +16m 8:27 / mi
Drills 9:20 [1] 0.63 mi (14:44 / mi)
Running 4:46 [1] 0.56 mi (8:30 / mi)
Running 36:17 5.04 mi (7:12 / mi) +62m 6:56 / mi
Map-reading track workout. A perfect one to start on anyways, because Kevin wanted to run his half-marathon pace for today's workout before the Glass City Half this weekend. So I tagged along and tried to map read one of the classic champs courses from Birkhead two years ago and then also one of Jerksfjellet, a spectator race from WOC Trondheim.
Good to get the map reading practice while pushing the pace!
2 x 1600, 1 x 800, 2 x 400 at ~ 6 min/mile pace
Good to get the map reading practice while pushing the pace!
2 x 1600, 1 x 800, 2 x 400 at ~ 6 min/mile pace
5 PM
Strength 9:00 [1]
Squats at 55lbs. Getting a bit harder, but still not really hard.
Monday Apr 21, 2014 #
5 PM
Cycling 32:43 [1] 9.97 mi (3:17 / mi) +12m 3:16 / mi
Woo! First real bike ride of the season! Just a little jaunt out on the bike path out and back. Wonderful weather, smooth pavement, and a bunch of other people - bikes, rollerblades and on foot.
Had on cheery older guy draft me from Holland-Sylvania to the end, he suggested I ride with the Toledo Area Bikers, which I'm sure would be fun, but plate = too full already!
Had on cheery older guy draft me from Holland-Sylvania to the end, he suggested I ride with the Toledo Area Bikers, which I'm sure would be fun, but plate = too full already!
Strength 12:01 [1] 0.04 mi (5:02:10 / mi) +1m 4:40:16 / mi
10 min abs, 2 min back
Strength 3:38 [1] 0.0 mi
Hammies!
Sunday Apr 20, 2014 #
12 PM
Orienteering 47:09 [1] 3.11 mi (15:10 / mi) +136m 13:21 / mi
After finally finding a nice Office Depot to print maps at on Easter morning (my printer was inconveniently out of ink), scouted out and streamered controls for my May 10th meet at Bishop Lake, woo!
Bishop Lake has amazingly gorgeous terrain. So fun to swoop through it's squiggles!
Bishop Lake has amazingly gorgeous terrain. So fun to swoop through it's squiggles!
Running 7:48 [2] 0.8 mi (9:45 / mi) +46m 8:16 / mi
Running back to car with some double hill. Then to Barbara's for Easter dinner - so much scrumptious food and wonderful company!
Saturday Apr 19, 2014 #
12 PM
Running warm up/down 8:09 [1] 0.98 mi (8:17 / mi) +6m 8:08 / mi
Drills warm up/down 6:02 [1] 0.36 mi (16:46 / mi)
Running warm up/down 44 [1] 0.08 mi (9:40 / mi)
Orienteering race 57:26 [4] 4.77 mi (12:02 / mi) +163m 10:53 / mi
Red at Locker Lake
Ran aggressively, but not clean. Mistakes to #1 (3 min to Mark, ouch!), #10 (1 min to Mark), #14 (40s to Mark and also 10 to Michelle, who generally had a rocking race, awesome!!!).
#1 was just a bit hidden, and I wasn't running 100% in touch because it was sooo open and clear that I was lazy. Burnt.
#10 was about the same way, although I was trying a bit harder to stay in touch I would say.
#14 I just didn't want the answer to be stay on the trail, so I tried something else which didn't work and got more off the line than I intended, actually....
#15 I was also too lazy to just go over the hill which apparently won the day.
So, lessons: take trails when they *are* helpful silly! It's not necessarily true that the course setter designs the course to always avoid trails. Probably impossible and not even a truly desired feature, gotta mix it up! And I shouldn't be lazy about going up hills. I'm a strong runner and should use that! (Esp. as contours are 3m...)
Ran aggressively, but not clean. Mistakes to #1 (3 min to Mark, ouch!), #10 (1 min to Mark), #14 (40s to Mark and also 10 to Michelle, who generally had a rocking race, awesome!!!).
#1 was just a bit hidden, and I wasn't running 100% in touch because it was sooo open and clear that I was lazy. Burnt.
#10 was about the same way, although I was trying a bit harder to stay in touch I would say.
#14 I just didn't want the answer to be stay on the trail, so I tried something else which didn't work and got more off the line than I intended, actually....
#15 I was also too lazy to just go over the hill which apparently won the day.
So, lessons: take trails when they *are* helpful silly! It's not necessarily true that the course setter designs the course to always avoid trails. Probably impossible and not even a truly desired feature, gotta mix it up! And I shouldn't be lazy about going up hills. I'm a strong runner and should use that! (Esp. as contours are 3m...)
C • #14 2
Orienteering race 36:51 [4] 2.88 mi (12:48 / mi) +110m 11:26 / mi
Orange with tired legs. Good competition from Andrew Metz on it, who was close on most of the legs!
Orienteering 14:50 [1] 0.54 mi (27:28 / mi) +20m 24:38 / mi
Control pickup with Tom. Surprised to have problems finding #11, boo!!
Went up wrong spur, got major tangled in thorns, actually bit the bushes to extract myself, never done that before!
Went up wrong spur, got major tangled in thorns, actually bit the bushes to extract myself, never done that before!
Running 2:57 [1] 0.31 mi (9:29 / mi) +73m 5:29 / mi
Friday Apr 18, 2014 #
7 AM
Running 5:22 [1] 0.59 mi (9:05 / mi) +7m 8:46 / mi
Warm up over to the gym with Tom.
Running 11:02 [2] 1.5 mi (7:21 / mi)
Some faster indoor track laps.
Strength 9:00 [1]
2 sets of body weight facing wall so I don't lean too far forward, then 5 x 15 with 45 lb bar.
Running 3:48 [2] 0.5 mi (7:36 / mi) +3m 7:27 / mi
Running 6:03 [1] 0.6 mi (10:06 / mi) +13m 9:28 / mi
Thursday Apr 17, 2014 #
7 AM
Running 1:04:20 [2] 7.98 mi (8:04 / mi) +16m 8:01 / mi
Longish morning run in 34F. But way more people out in Wildwood than the middle of winter. Ran the floodplain boardwalk for the first time, floodplain has definitely been recently scoured and is still soggy!
Legs a bit tight from yesterday's 3k effort.
Legs a bit tight from yesterday's 3k effort.
Wednesday Apr 16, 2014 #
3 PM
Running 13:17 [1] 1.48 mi (8:57 / mi) +2m 8:55 / mi
Drills 8:18 [1] 0.57 mi (14:37 / mi)
Running race 10:21 [4] 3.0 km (3:27 / km)
3k time trial
Not great, not terrible. Was hoping for more like 10:15, but was scared of something like 10:30, so happy to have at least been under that. Pretty steady pacing, after the first 200 where I was too excited and ran something like 38 seconds.
Happy to have had Tom at least spectating for company, somehow it's even tougher if you're truly out there alone!
But ok, time to work down towards 10 minutes... more track times and just running in general ahead!
Past times:
6 AliC 2012-05-19 3000m 10:01 58.7
7 AliC 2013-11-20 3000m 10:12 57.5
8 AliC 2011-06-01 3000m 10:18 56.9
9 AliC 2010-03-17 3000m 10:20 56.7
10 AliC 2014-04-16 3000m 10:21 56.6
11 AliC 2012-09-22 3000m 10:27 56.0
12 AliC 2009-04-18 3000m 10:28 55.9
13 AliC 2013-04-24 3000m 10:32 55.5
14 AliC 2013-04-10 3000m 10:35 55.2
15 AliC 2010-12-04 3000m 10:38 54.9
16 AliC 2008-10-17 3000m 11:10 51.9
Not great, not terrible. Was hoping for more like 10:15, but was scared of something like 10:30, so happy to have at least been under that. Pretty steady pacing, after the first 200 where I was too excited and ran something like 38 seconds.
Happy to have had Tom at least spectating for company, somehow it's even tougher if you're truly out there alone!
But ok, time to work down towards 10 minutes... more track times and just running in general ahead!
Past times:
6 AliC 2012-05-19 3000m 10:01 58.7
7 AliC 2013-11-20 3000m 10:12 57.5
8 AliC 2011-06-01 3000m 10:18 56.9
9 AliC 2010-03-17 3000m 10:20 56.7
10 AliC 2014-04-16 3000m 10:21 56.6
11 AliC 2012-09-22 3000m 10:27 56.0
12 AliC 2009-04-18 3000m 10:28 55.9
13 AliC 2013-04-24 3000m 10:32 55.5
14 AliC 2013-04-10 3000m 10:35 55.2
15 AliC 2010-12-04 3000m 10:38 54.9
16 AliC 2008-10-17 3000m 11:10 51.9
Running 12:48 [1] 1.18 mi (10:51 / mi) +11m 10:33 / mi
Tuesday Apr 15, 2014 #
Note
Have tickets to WOC! Hard to find ones that weren't crazy expensive, apparently other people also want to go to Italy in the summer... =)
7 AM
Running 16:19 [3] 2.0 mi (8:09 / mi)
Woke up to- snow! Wowzer. And Kevin said he pulled a calf last Friday, so no track. Warm up for some strength on the indoor track.
Strength 9:00 [1]
5 sets of 15 reps with 35lb bar.
Working on not tilting upper body too far forward. Getting there.
Working on not tilting upper body too far forward. Getting there.
6 PM
Running 14:40 [1] 1.79 mi (8:12 / mi) +25m 7:51 / mi
I was literally bouncing around with too much energy in Tom's apartment, but it was just cold out so didn't feel like normal running- hence, kicked myself out and to Zumba, woo!
Aerobics 45:00 [1]
7 PM
Running 5:44 [1] 0.63 mi (9:10 / mi) +20m 8:20 / mi
Monday Apr 14, 2014 #
Strength 12:00 [1]
10 min abs + 2 min back
Sunday Apr 13, 2014 #
Event: SMOC Pontiac Lake
1 PM
Running 6:31 [1] 0.76 mi (8:35 / mi) +14m 8:07 / mi
After sorting out how to acquire an out-of-state DNR permit for parking all sorts of fun places to orienteer in Michigan, did a little warmup joggeroo.
Orienteering 52:26 [4] 4.19 mi (12:31 / mi) +162m 11:10 / mi
Yeehaw! First SMOC meet of the season at Pontiac. Awesome stuff.
Seriously, the first 3 controls were detailed awesomeness. And then trails got in the way here and there, but the course was set well (thanks Oleg!) so that the only leg they were helpful to travel along was the long leg to #11.
#1 - B Slow off the start, just finding where I was and such, then opted to stay on the road until the mini-parking on the left and follow the depressions up. Mark followed the ridge instead and was 20s faster. A good call on his part, just easier to follow.
#2 - A Bearing, looking for the major saddle and bopping to the far-side reentrant.
#3 - B+ Left of line along parallel reentrant to start, then crossed over and stayed flat-ish. Got slightly distracted by something right on approach I know remember.
#4 - B- Straight E at beginning, to avoid small nose, then on bearing, trying to be feisty and keep moving well up the hill. Tangled a bit on the way on the back down, and momentarily confused about hills at one point. Saw Tom as soon as I dumped out to the campground road. He raced and made it to the punch before me!
#5 - A Through the campground and open, up the hill on the trail in the woods, then just over the saddle to follow the depression into the control.
#6 - A Through saddle, cross first trail, on left side of depression in big reentrant, cross second trail near it's bend, flatish to control.
#7 - A- A bit thick getting out, but then used trail a smidge before skirting the second marsh/pond on the left and swinging up and into the saddle.
#8 - A Uphill run, stayed running hard at it!
#9 - B+ Stayed pretty high, partly pushed by veg. Came out just right of trail corner, then proceeded in. Even though I'd read clue for depression, I still wanted it to be a hill top as I approached, bah.
#10 - C Ah, must find a route admist the squiggles! Kinda lost contact for a bit, although it turned out I was on the trail I wanted, so not punished for it... Stayed in the big reentrant half way on the leg just a bit too long.
#11 - B Pick a route through the maze of trails. Think I picked an ok one, avoiding some of the early hills, but maybe too far out of the way? Went pretty far right, using the trail I had to #5 for a bit, then basically straight W, on trails while they were going that way, then cutting straight to the open 250m E of the control. Some hesitation on the way in as I was farther N than expected, should have realized earlier I was looking at just the small one-contour hill.
#12 - A Quickly scurried off and S on a bearing, the trail was an easy midway feature and could survey what was below from there, sighted the reentrant to go up and went there.
#13 - D Not terrible, but I must have day dreamed a bit, then wanted the big hill I saw to be an earlier hill, but that didn't match up, so went by the marshes and then was kinda-sorta sure, but still not confident going in. Was made more confident by seeing Roddy heading up in the direction I thought the control was... and yep. Not a good feeling to be that unsure!!
#14 - A Through depressions to start, then over nose and out to trail, pretty much at its bend. Turned off when I saw stone wall and tried to push the woods-running pace to the control.
#15 - C Not a hard run in, but unsure why I didn't even consider cutting the corner...
Seriously, the first 3 controls were detailed awesomeness. And then trails got in the way here and there, but the course was set well (thanks Oleg!) so that the only leg they were helpful to travel along was the long leg to #11.
#1 - B Slow off the start, just finding where I was and such, then opted to stay on the road until the mini-parking on the left and follow the depressions up. Mark followed the ridge instead and was 20s faster. A good call on his part, just easier to follow.
#2 - A Bearing, looking for the major saddle and bopping to the far-side reentrant.
#3 - B+ Left of line along parallel reentrant to start, then crossed over and stayed flat-ish. Got slightly distracted by something right on approach I know remember.
#4 - B- Straight E at beginning, to avoid small nose, then on bearing, trying to be feisty and keep moving well up the hill. Tangled a bit on the way on the back down, and momentarily confused about hills at one point. Saw Tom as soon as I dumped out to the campground road. He raced and made it to the punch before me!
#5 - A Through the campground and open, up the hill on the trail in the woods, then just over the saddle to follow the depression into the control.
#6 - A Through saddle, cross first trail, on left side of depression in big reentrant, cross second trail near it's bend, flatish to control.
#7 - A- A bit thick getting out, but then used trail a smidge before skirting the second marsh/pond on the left and swinging up and into the saddle.
#8 - A Uphill run, stayed running hard at it!
#9 - B+ Stayed pretty high, partly pushed by veg. Came out just right of trail corner, then proceeded in. Even though I'd read clue for depression, I still wanted it to be a hill top as I approached, bah.
#10 - C Ah, must find a route admist the squiggles! Kinda lost contact for a bit, although it turned out I was on the trail I wanted, so not punished for it... Stayed in the big reentrant half way on the leg just a bit too long.
#11 - B Pick a route through the maze of trails. Think I picked an ok one, avoiding some of the early hills, but maybe too far out of the way? Went pretty far right, using the trail I had to #5 for a bit, then basically straight W, on trails while they were going that way, then cutting straight to the open 250m E of the control. Some hesitation on the way in as I was farther N than expected, should have realized earlier I was looking at just the small one-contour hill.
#12 - A Quickly scurried off and S on a bearing, the trail was an easy midway feature and could survey what was below from there, sighted the reentrant to go up and went there.
#13 - D Not terrible, but I must have day dreamed a bit, then wanted the big hill I saw to be an earlier hill, but that didn't match up, so went by the marshes and then was kinda-sorta sure, but still not confident going in. Was made more confident by seeing Roddy heading up in the direction I thought the control was... and yep. Not a good feeling to be that unsure!!
#14 - A Through depressions to start, then over nose and out to trail, pretty much at its bend. Turned off when I saw stone wall and tried to push the woods-running pace to the control.
#15 - C Not a hard run in, but unsure why I didn't even consider cutting the corner...
Orienteering 32:05 [3] 2.91 mi (11:02 / mi) +116m 9:49 / mi
And then the Orange. Someone named Patrick was pretty speedy on it and was only 4 min behind me! Even beat me on #5, when I got horrible tied up in some green. Legs were pretty tired, but good to do. Never really found the trail from 9 -> finish...
Orienteering 17:13 [1] 1.34 mi (12:51 / mi) +62m 11:14 / mi
Collecting 4 white controls and getting horrible tangled up in some green.
Saturday Apr 12, 2014 #
8 AM
Running 12:42 [1] 1.48 mi (8:34 / mi) +1m 8:32 / mi
Running race 18:12 [4] 3.09 mi (5:53 / mi) +2m 5:53 / mi
Run the Rapids 5k in Grand Rapids, OH
The rapids are probably about as grand as they ever get, because there's a fair bit of water flowing through the Maumee, but still kinda just ripple-y. But stand out in a land of mostly-flat I suppose! The town of Grand Rapids is a small town that's through some means retained some of that charm of actually having occupied non-chain storefronts on its Main Street. Nice to see!
The race itself went well, but no real challengers. All the volunteers were happy to see a woman out in front though! =) And it finished kinda cross-country on the little risen towpath between a canal and the river proper, right along the rapids.
Will take 18.12 as a good start to the season, time to get faster from here! (Also was a smidge short, by Garmin.)
All the local bakeries/stores were part of the race, so excellent pumpkin muffins and almond scones and coffee at the finish. And won a quart of ice cream from the local Dairy, so will have to stop on by again!
The rapids are probably about as grand as they ever get, because there's a fair bit of water flowing through the Maumee, but still kinda just ripple-y. But stand out in a land of mostly-flat I suppose! The town of Grand Rapids is a small town that's through some means retained some of that charm of actually having occupied non-chain storefronts on its Main Street. Nice to see!
The race itself went well, but no real challengers. All the volunteers were happy to see a woman out in front though! =) And it finished kinda cross-country on the little risen towpath between a canal and the river proper, right along the rapids.
Will take 18.12 as a good start to the season, time to get faster from here! (Also was a smidge short, by Garmin.)
All the local bakeries/stores were part of the race, so excellent pumpkin muffins and almond scones and coffee at the finish. And won a quart of ice cream from the local Dairy, so will have to stop on by again!
Running 7:06 [1] 0.79 mi (8:59 / mi) +1m 8:57 / mi
Cooling down anti-parallel to race to cheer Tom on in!
Friday Apr 11, 2014 #
7 AM
Running 10:31 [1] 1.33 mi (7:53 / mi) +4m 7:49 / mi
Strength 9:00 [1]
5 sets of 15 squats at 7.5lbs each side of mini-bar. Feels fine, think body has the motion...
5 PM
Running 17:23 [2] 2.36 mi (7:22 / mi) +18m 7:12 / mi
Running home, beautiful day!
Thursday Apr 10, 2014 #
11 AM
Running 1:07:03 7.83 mi (8:34 / mi) +55m 8:23 / mi
Two laps of Ottawa Park, first with Tom slowish, but with bonus hills and then a lonesome lap. Nice to be out and about in shorts!! Kinda windy, but sunny. Ran the mountain bike trail the section between police museum and NE corner for some mixing-it-up!
Wednesday Apr 9, 2014 #
3 PM
Running 3:27 [1] 0.33 mi (10:30 / mi) +10m 9:35 / mi
Strength 9:00 [1]
Squats with mini-bar and 2.5 lbs on each side. So yeah, really, really light. Still really just practicing form. Used the cage anyway, to be a safe cookie, but the mini-bar barely fits. Ah well.
Back was most taxed of anything, but still just coordinating the motion takes some thought!
1 set of body weight, then 5 sets (15 reps) with the bar.
Back was most taxed of anything, but still just coordinating the motion takes some thought!
1 set of body weight, then 5 sets (15 reps) with the bar.
Aerobics 47:41 [1] 0.33 mi (2:24:31 / mi) +2m 2:21:51 / mi
Zumba! With a new instructor, Carly, at least for half of the time. Whoa, new moves, new style, holy moly. Her choreography is really different from both Joanna and Maria and not very repetitive. Hard stuff, not sure my hips have all the required degrees of freedom...
Strength 14:59 [1] 0.01 mi (25:07:05 / mi)
Stayed for Core15, my is it empty times late in term! 7 total? Earlier in term it was about 40!
Running 6:12 [1] 0.85 mi (7:20 / mi)
Tuesday Apr 8, 2014 #
8 AM
Running warm up/down 18:42 [1] 2.23 mi (8:23 / mi) +2m 8:22 / mi
Warm up for track times! Track team just finishing, perfect.
Drills 8:23 [1] 0.6 mi (13:58 / mi)
Normal running drills, nearly through the full 3 sets before Kevin arrived. Just had one more set of grapevine, high skips and running enunciatedly backwards.
Running 36:46 5.09 mi (7:13 / mi) +11m 7:10 / mi
First outdoor track workout, woo!! So nice to be out and on a larger track. Totally nice out, mid 40s and not windy. Past rain meant the track was covered in small earthworm corpses....
A ladder:
400 - 78
800 - 2:46
1200 - 4:16
1200 - 4:10
800 - 2:46
400 - 75
Kevin was hurting on the last three, he puts in a lot of his miles on weekends, and wasn't feeling totally recovered.
A ladder:
400 - 78
800 - 2:46
1200 - 4:16
1200 - 4:10
800 - 2:46
400 - 75
Kevin was hurting on the last three, he puts in a lot of his miles on weekends, and wasn't feeling totally recovered.
Monday Apr 7, 2014 #
7 AM
Running 16:52 [1] 2.0 mi (8:26 / mi)
Recovery times, indoor track. Laps 2,3,4 with Tom. Legs feel used but not DOMSy, happy!
Strength 5:41 [1]
5 x 15 squats with no weight. Working on my form. I'm going to try to incorporate some actual strength into my routine, hopefully making legs helpfully stronger. It's never been a strong point for me, so it's not really training I enjoy doing. But maybe it'll help.
Cycling 19:58 [1] 7.5 mi (2:40 / mi)
And a little recovery bike too!
5 PM
Strength 12:00 [0] 0.08 mi (2:29:42 / mi) +1m 2:24:07 / mi
10 min abs, 2 min back
Strength 3:35 [0] 0.01 mi (6:00:26 / mi) +1m 4:34:37 / mi
3 x 10s for the hammies
Sunday Apr 6, 2014 #
9 AM
Running 8:50 [1] 0.75 mi (11:44 / mi) +107m 8:08 / mi
Orienteering 49:22 [4] 6.26 km (7:53 / km) +378m 6:03 / km
5th on Blue today, for the 2nd Middle at Mounds State Recreation Area
Oof, tired legs. But tried to just keep with it, stay focused, do all the right things. From 7 to 8 I failed to execute my plan of up and around all the reentrants, that's a shame. Also ran by #6, having run too fast on the ride for too long. Not exactly sure how that happened, I thought I was pace counting. Guess I probably need to be more aware of downhill strides being longer?
For the rest, it will be interesting to see splits and see where I lost time compared to Mattias, Hans, Eero, Mike!
-----
1 - B - There was a map sample in the call-up and I'd found the start easily during that time. With a first clue of trail junction, it was an easy first guess it would just be the first available, and yep. But still, 9 seconds slower than Mattias on that leg, he was out for it today!!
2 - B - Not yet feeling feisty through the thick at the beginning of the leg, but descended well and was just slightly right of what I intended.
3 - C - Straight up and over. Faster probably to swing a bit left and avoid a bit of climb.
4 - B - Legs feeling tired during the climbing bits, but a route up the first big spur and then across close to the y junction of the next streams.
5 - C - Made myself be feisty and work for it up the hill despite tired legs, but then was too close too the field looking for the control and had to correct.
6 - F - Argh! I sailed down the oh-so-tempting nice ride for too long. Realized I was going too far, stumbled down and found some little gullies, optimistically thought I was maybe on the early ones went further, then had to come back and actually find the control. The set of gullies I was on was maybe recognizable as those beyond my control (more linear, close together) if I really thought about it... (Edit: Many other people made this mistake too - gullies slightly too early?)
Oof, tired legs. But tried to just keep with it, stay focused, do all the right things. From 7 to 8 I failed to execute my plan of up and around all the reentrants, that's a shame. Also ran by #6, having run too fast on the ride for too long. Not exactly sure how that happened, I thought I was pace counting. Guess I probably need to be more aware of downhill strides being longer?
For the rest, it will be interesting to see splits and see where I lost time compared to Mattias, Hans, Eero, Mike!
-----
1 - B - There was a map sample in the call-up and I'd found the start easily during that time. With a first clue of trail junction, it was an easy first guess it would just be the first available, and yep. But still, 9 seconds slower than Mattias on that leg, he was out for it today!!
2 - B - Not yet feeling feisty through the thick at the beginning of the leg, but descended well and was just slightly right of what I intended.
3 - C - Straight up and over. Faster probably to swing a bit left and avoid a bit of climb.
4 - B - Legs feeling tired during the climbing bits, but a route up the first big spur and then across close to the y junction of the next streams.
5 - C - Made myself be feisty and work for it up the hill despite tired legs, but then was too close too the field looking for the control and had to correct.
6 - F - Argh! I sailed down the oh-so-tempting nice ride for too long. Realized I was going too far, stumbled down and found some little gullies, optimistically thought I was maybe on the early ones went further, then had to come back and actually find the control. The set of gullies I was on was maybe recognizable as those beyond my control (more linear, close together) if I really thought about it... (Edit: Many other people made this mistake too - gullies slightly too early?)
Running 12:02 [1] 1.02 mi (11:49 / mi) +104m 8:58 / mi
Saturday Apr 5, 2014 #
11 AM
Orienteering 1:35:51 [4] 12.6 km (7:36 / km) +461m 6:26 / km
2nd on Blue Long course at Mounds to Hans Fransson, just squeaking ahead of Mattias Erikson and Sergei Logvin, who I'm guessing didn't have amazing runs because I'm pretty sure I didn't nail all the route choices. But execution was pretty good and felt fiesty through the woods. I kept telling myself - think of the pace Eddie came flying by you two weeks ago. Or that Eric flies down hills. Or that Ross ninja's through briars. Gotta try to do all those things as speedy as possible!
Running 10:31 [1] 1.2 mi (8:46 / mi) +7m 8:37 / mi
Warm up! Ground was soggy.
Friday Apr 4, 2014 #
5 PM
Running 52:09 [1] 6.75 mi (7:44 / mi) +3m 7:43 / mi
Was totally feeling lazy-pants, but kicked my butt out into the rainy windy anyways. Along the bike path and then a nice loop in Wildwood, during which time I saw not a soul. Listened to TED talks on the boring path out and back, most interestingly by the mayor of Oklahoma City on how he battled against obesity in his city. Worth a listen!
Strength 12:00 [0] 0.05 mi (4:01:24 / mi)
And core. Have not been keeping up with thus during travel!
Wednesday Apr 2, 2014 #
Note
Seminar at University of Kentucky. Choose to talk about star formation and molecular gas in early-type galaxies (thesis-related work) rather than about new project, because my officemate was invited to give a talk on that in a scant 3 weeks, also here...
A very impressive library building, which I explored in a quick walk around campus. Also a fair few pass-throughs that would make a good o-map. Unless there already is one? I didn't prepare enough by asking in advance.
Also, one of the professors here first admitted to googling who I was, then asked, given that, what was orienteering thing was. =)
A very impressive library building, which I explored in a quick walk around campus. Also a fair few pass-throughs that would make a good o-map. Unless there already is one? I didn't prepare enough by asking in advance.
Also, one of the professors here first admitted to googling who I was, then asked, given that, what was orienteering thing was. =)
Tuesday Apr 1, 2014 #
Running 9:00 [1] 1.17 mi (7:42 / mi)
Arrived back Monday eve, emailed to Kevin to check if it was time to start outdoor track. He claimed weather would be rainy and windy, so opted for one last indoor (it wasn't). Some warmup laps, half with Tom.
Running intervals 35:00 4.5 mi (7:47 / mi)
So glad this track meetup with Kevin makes me do trackwork at least every week! 6 x 800, starting at 2:50 pace, working down to a few at 2:44 by the end. Next week: outdoors!