Training Log Archive: AliCIn the 30 days ending Sep 30, 2015:
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Sunday Sep 27, 2015 #
Note
(injured)
I sprained my ankle on the way to the first control of Round 4. Major bummer. While reading the map on a downhill trail.
Soo. The question is how bad it is now. I can walk on it and it's not grape-fruit swollen, just a little puffy around the outside bony ankle protrusion. Figure I'll know a lot more tomorrow.
Ideally it will heal enough for me to marathon with tape or a brace next Sunday, but I probably won't know until at least tomorrow and more probably mid-week.
At least won't be tempted to run too much during taper-week...
Soo. The question is how bad it is now. I can walk on it and it's not grape-fruit swollen, just a little puffy around the outside bony ankle protrusion. Figure I'll know a lot more tomorrow.
Ideally it will heal enough for me to marathon with tape or a brace next Sunday, but I probably won't know until at least tomorrow and more probably mid-week.
At least won't be tempted to run too much during taper-week...
C • sorry 12
9 AM
Running 2:23 [1] 0.27 mi (8:54 / mi)
Orienteering race 5:13 [4] 0.39 mi (13:22 / mi) +34m 10:31 / mi
The fateful ankle twist.
Saturday Sep 26, 2015 #
9 AM
Running 7:09 [1] 0.92 mi (7:44 / mi)
Orienteering 6:04 [4] 0.87 mi (6:58 / mi) +1m 6:57 / mi
SART Time Trial
Mini sprint! Nothing to tricky, just served it's purpose of ordering people for the brackets...
Mini sprint! Nothing to tricky, just served it's purpose of ordering people for the brackets...
Running 5:30 [1] 0.6 mi (9:06 / mi) +3m 8:58 / mi
11 AM
Running 10:16 [2] 0.97 mi (10:34 / mi) +13m 10:09 / mi
Orienteering race 13:48 [4] 1.74 mi (7:56 / mi) +66m 7:06 / mi
SART Round 1 - Woodland Park
Team giggles starts together! And also takes the 1-2. I had a fine race, certainly faster than I needed to go, but whatever, it is more fun and better training at speed.
Team giggles starts together! And also takes the 1-2. I had a fine race, certainly faster than I needed to go, but whatever, it is more fun and better training at speed.
Running 5:48 [1] 0.52 mi (11:15 / mi) +3m 11:03 / mi
1 PM
Running 9:39 [2] 1.04 mi (9:19 / mi) +24m 8:41 / mi
Drills 3:01 [1] 0.18 mi (16:27 / mi)
Orienteering race 14:29 [4] 1.94 mi (7:28 / mi) +18m 7:15 / mi
SART Round 2 - North Seattle College
Woo multi-level. But really neat. Required thinking, wasn't impossible to figuer out. Maybe I'm a better orienteer than when I last encountered multilevel Barbican in the London city race.
Anyways, good back and forth with Will throughout the race.
Woo multi-level. But really neat. Required thinking, wasn't impossible to figuer out. Maybe I'm a better orienteer than when I last encountered multilevel Barbican in the London city race.
Anyways, good back and forth with Will throughout the race.
4 PM
Running 6:36 [1] 0.69 mi (9:36 / mi) +1m 9:33 / mi
Orienteering race 15:16 [4] 2.04 mi (7:29 / mi) +37m 7:05 / mi
SART Round 3 - North Seattle College
Ah, and now many people going a fast speed! Some muddling around in the first set of controls in the confusing bit, Will came out of it ahead, then me, then Ian C. I closed a bit on Will, but that required going pretty hard, so didn't feel compelled to make a go for the pass. Ian C. gained on me and passed at around control 15.
I was very confused about where I might find 16 (low or high) based on running so close to my oxygen limit, so have to say, basically followed the men folk to that one, hoping they were more sure than I. For the final loop I was hoping to make up a bit of time, maybe make a bid for 2nd, but nope, just kept losing a few seconds. My time for 3rd in my heat was slower than Graeme Rennie's in his, so into the 10-20 bracket for tomorrow.
But a fun fast race, great to be pushed! Elise, Tyra and Kseniya are all also in the 10-20 bracket to decide the women's win tomorrow. (Although I suppose Tyra is actually in the junior category.) Game on!
Ah, and now many people going a fast speed! Some muddling around in the first set of controls in the confusing bit, Will came out of it ahead, then me, then Ian C. I closed a bit on Will, but that required going pretty hard, so didn't feel compelled to make a go for the pass. Ian C. gained on me and passed at around control 15.
I was very confused about where I might find 16 (low or high) based on running so close to my oxygen limit, so have to say, basically followed the men folk to that one, hoping they were more sure than I. For the final loop I was hoping to make up a bit of time, maybe make a bid for 2nd, but nope, just kept losing a few seconds. My time for 3rd in my heat was slower than Graeme Rennie's in his, so into the 10-20 bracket for tomorrow.
But a fun fast race, great to be pushed! Elise, Tyra and Kseniya are all also in the 10-20 bracket to decide the women's win tomorrow. (Although I suppose Tyra is actually in the junior category.) Game on!
Friday Sep 25, 2015 #
11 AM
Running 19:35 [1] 1.82 mi (10:44 / mi)
Aerobics 45:03 [1] 1.2 mi (37:33 / mi)
Zumba day!
Running 4:28 [1] 0.5 mi (8:54 / mi) +16m 8:06 / mi
Wednesday Sep 23, 2015 #
12 PM
Running 42:40 [2] 5.7 mi (7:29 / mi) +92m 7:08 / mi
Lunch run catching up with Ueli.
Three thesis meetings. Gotta learn General Relativity to keep up with my students. Then a good talk from a speaker I invited on thermal physics in general and more specifically what the second law of thermodynamics means for quantum systems. Entropy increase has to do with the system and its surroundings becoming entangled. von Neumann entropy is probably worth understanding for this.
Three thesis meetings. Gotta learn General Relativity to keep up with my students. Then a good talk from a speaker I invited on thermal physics in general and more specifically what the second law of thermodynamics means for quantum systems. Entropy increase has to do with the system and its surroundings becoming entangled. von Neumann entropy is probably worth understanding for this.
Tuesday Sep 22, 2015 #
6 PM
Running 39:21 [3] 5.8 mi (6:47 / mi) +105m 6:25 / mi
Post-Admin committee run. Still light out, but the times are turning...
Monday Sep 21, 2015 #
Strength 30:00 [1]
Pilates with the ladies.
Sunday Sep 20, 2015 #
Running 10:00 [1] 1.0 mi (10:00 / mi)
Drills 4:30 [1]
Orienteering 1:03:07 [4] 8.7 km (7:15 / km)
Wow, what a change from yesterday. My achilles were a bit sore, but otherwise my body felt energetic, with yesterday's debacle not having taken physically as much out of me as it would had I been able to actually race hard.
So, I went in with the idea of just wanting to have a clean race. And was dedicated to the idea of doing better compass work than I had yesterday. And I wasn't allowed to think about running fast. It all pretty much worked. Although I missed about a minute each on 3 controls.
Fun to be in shape and have a good run. Happy to have snuck away with the championship, but it really did feel like sneaking given yesterday's run.
So, I went in with the idea of just wanting to have a clean race. And was dedicated to the idea of doing better compass work than I had yesterday. And I wasn't allowed to think about running fast. It all pretty much worked. Although I missed about a minute each on 3 controls.
Fun to be in shape and have a good run. Happy to have snuck away with the championship, but it really did feel like sneaking given yesterday's run.
Running 10:00 [1]
Saturday Sep 19, 2015 #
Running 4:00 [1]
Orienteering 1:30:12 8.0 km (11:17 / km)
I got really lost, twice. To #6 and to #7, about 10 minutes of mistake each. #6 I knew was scary going in, made a plan to go to a trail, never got to the trail, found myself on some distinct ride, attacked from a distinct boulder, found teh pair of boulders I thought the control should be on, no control. Went back, reattacked, still no control. Finally went further on, walking, confused and found the control on a further pair of boulders. Phil's track suggest may have been misplaced. But that was maybe 4 minutes of mistake at most, primarily I lost time just getting there.
Then I totally goofed on #7 too. It's not even that interesting, but I couldn't go the right direction leaving #6, making me just constantly have to figure out where I was on the map. Finally got into the huge reentrant that guided you to #7, but then left it and wandered around up the hill and then swung north of the control and just couldn't put things together for another long while. So perplexed.
Then I totally goofed on #7 too. It's not even that interesting, but I couldn't go the right direction leaving #6, making me just constantly have to figure out where I was on the map. Finally got into the huge reentrant that guided you to #7, but then left it and wandered around up the hill and then swung north of the control and just couldn't put things together for another long while. So perplexed.
Thursday Sep 17, 2015 #
6 PM
Running 47:44 [2] 5.95 mi (8:02 / mi) +105m 7:37 / mi
Wednesday Sep 16, 2015 #
11 AM
Running 47:24 [3] 6.62 mi (7:10 / mi) +77m 6:55 / mi
Monday Sep 14, 2015 #
5 PM
Running 38:59 [2] 4.5 mi (8:39 / mi) +68m 8:16 / mi
Saturday Sep 12, 2015 #
8 AM
Running long 2:43:02 [2] 22.0 mi (7:25 / mi) +226m 7:11 / mi
Did it. The long training run.
Tried to convince myself when I woke up that tomorrow would be better for the run (cloudy, cooler temps), but then I worked a bit on my self-evaluation and decided I might as well just get it over with.
It went well, I snuck in the two extra miles in addition to last week's run at the beginning, which was good mentally, to not think of them as occurring at the end. I felt pretty good the whole way around. Tired at the end, but not destroyed, still able to keep the pace I wanted.
The little water bottle is pretty awesome for these training runs. I filled it up 5 times, plus just drank extra water at the last water stop. I had a Luna bar 7.5 miles in and a caffeinated gu about 15 miles in. It will have to be gu for the real marathon, even at this pace it was hard to chew and not aspirate.
Tried to convince myself when I woke up that tomorrow would be better for the run (cloudy, cooler temps), but then I worked a bit on my self-evaluation and decided I might as well just get it over with.
It went well, I snuck in the two extra miles in addition to last week's run at the beginning, which was good mentally, to not think of them as occurring at the end. I felt pretty good the whole way around. Tired at the end, but not destroyed, still able to keep the pace I wanted.
The little water bottle is pretty awesome for these training runs. I filled it up 5 times, plus just drank extra water at the last water stop. I had a Luna bar 7.5 miles in and a caffeinated gu about 15 miles in. It will have to be gu for the real marathon, even at this pace it was hard to chew and not aspirate.
Friday Sep 11, 2015 #
11 AM
Running 13:20 [2] 1.6 mi (8:20 / mi)
Pre-zumba canyon lap. Beautiful day.
Aerobics 47:12 [1] 1.62 mi (29:08 / mi) +2m 29:02 / mi
Zumba!
Wednesday Sep 9, 2015 #
5 PM
Running 2:26 [1] 0.33 mi (7:25 / mi) +24m 6:03 / mi
Running tempo 53:02 [4] 8.01 mi (6:37 / mi) +131m 6:18 / mi
Again didn't want to do this! So delayed until the evening. Bah.
Didn't feel as great as last week's, but still better than the first week. Plus I started to fast. I'm not trying to run a marathon at 6:20 pace, should stick to the 6:40!!!
Didn't feel as great as last week's, but still better than the first week. Plus I started to fast. I'm not trying to run a marathon at 6:20 pace, should stick to the 6:40!!!
Monday Sep 7, 2015 #
9 AM
Cycling 3:36:32 [1] 50.55 mi (4:17 / mi) +1109m 4:01 / mi
2nd annual Labor Day Canby Ride
A Reed-college cycle gang headed out for the 2nd edition of this ride on this day. I didn't make the inaugrural, because hadn't yet me the others of the sporty crowd. Anyways, a very easy pace around Canby, until I diverged with Bryan and Andrew to go back via Tryon and Council Crest.
BBQ afterwards at Suzy's, then off to the first open night of the Reed College Telescope!! Students ran the shop like pros and showed others a few globular clusters, open clusters and the Ring Nebula. Unfortunately Saturn was behind some trees.
A Reed-college cycle gang headed out for the 2nd edition of this ride on this day. I didn't make the inaugrural, because hadn't yet me the others of the sporty crowd. Anyways, a very easy pace around Canby, until I diverged with Bryan and Andrew to go back via Tryon and Council Crest.
BBQ afterwards at Suzy's, then off to the first open night of the Reed College Telescope!! Students ran the shop like pros and showed others a few globular clusters, open clusters and the Ring Nebula. Unfortunately Saturn was behind some trees.
2 PM
Cycling 24:30 [2] 6.08 mi (4:02 / mi) +602m 3:05 / mi
Sunday Sep 6, 2015 #
8 AM
Hiking 46:10 [1] 2.11 mi (21:53 / mi) +14m 21:26 / mi
Timing how long the walk was to the start and putting out the very last controls. Frost everywhere, holy moly cold!
And then I dropped my travel mug of coffee into a rock. Bummer. (Hole drilled into a rock for a post or something. I absentmindedly decided it was a cup holder and put my mug in it....) Good effort on the part of Mike P. trying to get it back. Ah well.
And then I dropped my travel mug of coffee into a rock. Bummer. (Hole drilled into a rock for a post or something. I absentmindedly decided it was a cup holder and put my mug in it....) Good effort on the part of Mike P. trying to get it back. Ah well.
12 PM
Orienteering 33:47 [2] 2.95 mi (11:27 / mi) +44m 10:57 / mi
And collecting some of the controls. Seemed like most enjoyed and were challenged by the course. Woo!
Although perhaps a few had more challenge then they really enjoyed. But hey, you can only get better if you're pushed!
One course-setting thing I should have avoided was people running along the busy, fast road, which really was a valid option based on the leg.
Fun to be in Bend for the weekend. Totally gorgeous scenery and terrain!
Although perhaps a few had more challenge then they really enjoyed. But hey, you can only get better if you're pushed!
One course-setting thing I should have avoided was people running along the busy, fast road, which really was a valid option based on the leg.
Fun to be in Bend for the weekend. Totally gorgeous scenery and terrain!
Saturday Sep 5, 2015 #
9 AM
Running 2:55 [1] 0.28 mi (10:27 / mi) +6m 9:48 / mi
Orienteering race 49:24 [4] 4.89 mi (10:06 / mi) +93m 9:32 / mi
Wahoo orienteering! Deschutes Daze: Lava Butte. More undergrowth than other places I've run here, but still quite visible. A one-person relay with 3 different choices for first 3 legs and then a common 4th leg. 2nd to Will Enger, who I ran head-to-head with for the second lap, which was good fun.
There was definitely some goof-muppeting out there - more than once went to the wrong control and fairly frequently went wrong directions. Better compass work needed for this vague-type stuff!!
Great fun!
There was definitely some goof-muppeting out there - more than once went to the wrong control and fairly frequently went wrong directions. Better compass work needed for this vague-type stuff!!
Great fun!
11 AM
Running 1:32 [1] 0.17 mi (8:53 / mi)
2 PM
Orienteering 58:30 [1] 2.18 mi (26:50 / mi) +69m 24:26 / mi
Setting controls #1 - sans compass. Therefore tricky. Also cold. Brrr being at elevation and no Sun!
3 PM
Orienteering 1:04:47 [1] 3.55 mi (18:15 / mi) +91m 16:54 / mi
Setting controls #2 - lava fields are tricky! But this time with compass.
Friday Sep 4, 2015 #
5 AM
Running long 2:31:05 [3] 20.08 mi (7:31 / mi) +189m 7:19 / mi
Yeah! Did my 20 miler totally on pace! Holy moly that's a thing to get in before work in the morning. Up at 5:45, out the door before 6, back at 8:30, shower eat, work by 9. Whoosh.
Thursday Sep 3, 2015 #
12 PM
Running 41:18 [2] 5.27 mi (7:50 / mi) +76m 7:30 / mi
Tuesday Sep 1, 2015 #
6 PM
Running 4:30 [1] 0.5 mi (9:00 / mi)
Did *not* want to go out running because it was scheduled to be a hard workout. Procastinated as late as I could (but got paper comments back to a co-I, woo!).
Also, had my first class today for Thermal Physics v2, and hmph. Tried my best to rigorously and clearly define temperature. Basically, temperature orders objects according to the direction heat will flow, if at all.
But I think I might have missed conveying the central point of *why* heat flows, because I dove into the math too quickly. Equivalent reasons for heat flow:
1) Causes entropy increase
2) Maximizes the total number of microstates available to the combined flower-flowee system*
3) The flower-flowee system is not in equilibrium and wants to be
* I like this one the best, think it's the most basic.
So, to be reviewed for Thursday morning class.
Also, had my first class today for Thermal Physics v2, and hmph. Tried my best to rigorously and clearly define temperature. Basically, temperature orders objects according to the direction heat will flow, if at all.
But I think I might have missed conveying the central point of *why* heat flows, because I dove into the math too quickly. Equivalent reasons for heat flow:
1) Causes entropy increase
2) Maximizes the total number of microstates available to the combined flower-flowee system*
3) The flower-flowee system is not in equilibrium and wants to be
* I like this one the best, think it's the most basic.
So, to be reviewed for Thursday morning class.
Running 52:17 [4] 8.01 mi (6:32 / mi) +113m 6:15 / mi
Marathon training tempo, 8 miles
Wow, that was just a great run. So much easier than last week's 6 miler. Not sure if it was too close to being at altitude last week, or hotter, or I'm just better trained now, but this was no big deal. Last week I was really counting down the last mile. So that's pretty cool!
Wow, that was just a great run. So much easier than last week's 6 miler. Not sure if it was too close to being at altitude last week, or hotter, or I'm just better trained now, but this was no big deal. Last week I was really counting down the last mile. So that's pretty cool!