Training Log Archive: AliCIn the 31 days ending Jan 31, 2009:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||
| 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 | Tu | We | Th | Fr | Sa | ||||||||||||||||||||||||||||||||||||
Saturday Jan 31, 2009 #
XC skiing (rollerskiing) 48:00 [2]
And back out on the rollerskis. Nice dry day, not too cold. Some good looks/smiles/friendly honks. Also some people who looked totally unamused and just kept there "I'm miserable out here walking around the ring-road"-scowl.
Oh, do I miss the snow though.
Oh, do I miss the snow though.
XC skiing (rollerskiing) 15:00 [4]
2 x 4 min to bridge counter-clockwise
1 x 5 min up Shotover
1 x 2 min to bridge clockwise
Going up to Shotover was a bit of an adventure! Nice and steep, good workout going up, even if the paving is a bit rough for good skiing. Had to go over to the side and double pole (tough on the steep!) when cars came by.
Way down was even more exciting- kept myself undercontrol with lots of small turns until the really steep section, when I wimped out and walked for a bit, til the junction with The Ridings. Then flew down from there. Perhaps slightly frightening a car.
1 x 5 min up Shotover
1 x 2 min to bridge clockwise
Going up to Shotover was a bit of an adventure! Nice and steep, good workout going up, even if the paving is a bit rough for good skiing. Had to go over to the side and double pole (tough on the steep!) when cars came by.
Way down was even more exciting- kept myself undercontrol with lots of small turns until the really steep section, when I wimped out and walked for a bit, til the junction with The Ridings. Then flew down from there. Perhaps slightly frightening a car.
Friday Jan 30, 2009 #
Running 31:00 [2]
Ug. Was all ready to go to the time trial straight from work, then realized I didn't have any running shoes there. I usually have tons of shoes both at work and at home, so not usually a problem. Annoyed.
13 minutes from home to track, snaking around a huge queue for something at the academy, then 18 minutes of cool-down and back home after the time trial
13 minutes from home to track, snaking around a huge queue for something at the academy, then 18 minutes of cool-down and back home after the time trial
Running 10:45 [5] 3.0 km (3:35 / km)
3k time trial
So, not that bad! Was nervous going in about pushing the hamstring, so worked into it. Didn't look at my watch the whole time, so had no clue how I was doing, but felt pretty strong. I'm very happy with 10:45 for right now, after very unsolid training. Encouraging that I still have some running fitness!
For reference:
Oct 08= 11:10 (post heel injury)
Jun 08= 10:43 (while in decent running shape after track season)
Not actually sure what my PR is.
So, not that bad! Was nervous going in about pushing the hamstring, so worked into it. Didn't look at my watch the whole time, so had no clue how I was doing, but felt pretty strong. I'm very happy with 10:45 for right now, after very unsolid training. Encouraging that I still have some running fitness!
For reference:
Oct 08= 11:10 (post heel injury)
Jun 08= 10:43 (while in decent running shape after track season)
Not actually sure what my PR is.
Thursday Jan 29, 2009 #
Running 28:10 [2]
Running at the track before and after hurdle drills.
Drills 20:00 [0]
And... getting ready to steeplechase. Hurdle drills with the real hurdlers. They're so quick about things. Gosh. Not too intense today as it was way cold out (you started slipping around the track corners becuase the frozen mist is turning into ice during the training). Hamstring felt a bit tight to start, but happy after warming up and some good stretches.
Wednesday Jan 28, 2009 #
Running 57:00 [1]
Girly Club Run again- what's up boys??
7 of us gals headed out for Iffley lock, then I ran a bit extra with Lucy at the end. My groin muscles were super-duper sore on both sides from the classic skiing, but a bit better after warming up. At the end, I accidentally punched a wall while avoiding the crowds on magdalen street, so came in bleeding from my knuckle. Whoops.
7 of us gals headed out for Iffley lock, then I ran a bit extra with Lucy at the end. My groin muscles were super-duper sore on both sides from the classic skiing, but a bit better after warming up. At the end, I accidentally punched a wall while avoiding the crowds on magdalen street, so came in bleeding from my knuckle. Whoops.
Monday Jan 26, 2009 #
XC skiing (Classic) 55:00 [3]
Praz de Lys- location of Junior/U23 World Champs
So Frederique knew that the Junior/U23 Worlds were being held nearby from where we were skiing, so we decided to swing by on Monday to see if I could find the US team and people I knew. Showed up, went to the main hotel right by the ski tracks and yep! the American team was staying there. Turns out they were out on the trails at the moment, so we went out and found Eileen and Matt and a bunch of other folks I knew skiing around the stadium!
Skied for a few loops on the trails for the races. They weren't marked well yet, and there were very fast spandex-clad young skiers flitting this way and that. Great to ski around them, the courses were tough and *very* spectator friendly, ie. almost totally out in the open.
So Frederique knew that the Junior/U23 Worlds were being held nearby from where we were skiing, so we decided to swing by on Monday to see if I could find the US team and people I knew. Showed up, went to the main hotel right by the ski tracks and yep! the American team was staying there. Turns out they were out on the trails at the moment, so we went out and found Eileen and Matt and a bunch of other folks I knew skiing around the stadium!
Skied for a few loops on the trails for the races. They weren't marked well yet, and there were very fast spandex-clad young skiers flitting this way and that. Great to ski around them, the courses were tough and *very* spectator friendly, ie. almost totally out in the open.
XC skiing 1:25:00 [3]
Praz de Lys
Switched to skating. Skied a loop of what's maybe the 5k loop for the races, then headed across the road and headed up, and up, and up. Ended up at 1600m at this pass that you can ski over then head back down to another cross-country ski area. I didn't as we needed to get back to join the US team for lunch at 1pm! (And I was totally and utterly exhausted!!)
Switched to skating. Skied a loop of what's maybe the 5k loop for the races, then headed across the road and headed up, and up, and up. Ended up at 1600m at this pass that you can ski over then head back down to another cross-country ski area. I didn't as we needed to get back to join the US team for lunch at 1pm! (And I was totally and utterly exhausted!!)
Sunday Jan 25, 2009 #
XC skiing (Classic) 3:00:00 [2]
Les Saises
Went up from Lachat to Les Saises, then started on the 33k loop- it first went around the 10km race course from the Albertville Olympics, which had some very good terrain in it. Then kept going and going and going! I felt pretty strong classic skiing, which is good news for doing the Birkie in March!
Finished the 33k, then went up to the top of the mountain via the lift for lunch and an amazing view to the mountains all around.
Went up from Lachat to Les Saises, then started on the 33k loop- it first went around the 10km race course from the Albertville Olympics, which had some very good terrain in it. Then kept going and going and going! I felt pretty strong classic skiing, which is good news for doing the Birkie in March!
Finished the 33k, then went up to the top of the mountain via the lift for lunch and an amazing view to the mountains all around.
XC skiing (classic) 25:00 [2]
Mostly downhill, from Les Saises back to Lachat to change skis.
XC skiing (Skating) 2:00:00 [1]
Whew. Already exhausted, but went back out for the afternoon on skate skis. Went and did the 10k race course again, which was tough, some big hills. Then did most of the black loop wish is around 20k. Then Frederique decided to race home from Les Saises to Lachat. Could barely keep up!!!
Saturday Jan 24, 2009 #
XC skiing (Skating) 2:00:00 [1]
Les Saises
Wahooo! Skiing!!! So exciting. Lotsa snow (had to use chains from the very bottom of the valley- we were going up in the remnants of the bad hurricane that hit Bordeaux really hard).
Was tough at the beginning because the trails weren't groomed at all, but then they groomed around 12.
Took a break for lunch, including some vin chaud which is apparently the equiavalent of hot cocoa for the French.. =)
Wahooo! Skiing!!! So exciting. Lotsa snow (had to use chains from the very bottom of the valley- we were going up in the remnants of the bad hurricane that hit Bordeaux really hard).
Was tough at the beginning because the trails weren't groomed at all, but then they groomed around 12.
Took a break for lunch, including some vin chaud which is apparently the equiavalent of hot cocoa for the French.. =)
XC skiing 1:30:00 [2]
A few more loops at Les Saises before skiing back down to Lachat. A bit tired already!
Wednesday Jan 21, 2009 #
Swimming 20:45 [2]
Really didn't want to go swim this morning. But went anyways, with hot oatmeal stored in a thermos for breakfast at my desk afterwards.
400-50-100-150-50-100-150-50-100-150-100
Then up and out and to work!
400-50-100-150-50-100-150-50-100-150-100
Then up and out and to work!
Running 47:51 [1]
Girly club run! Jenn, Ruth, Lucy and I. No boys whatsoever. (Or they were all 3+ minutes late- too cold do wait around!)
Along river/canal/whatever it is in Port Meadow, then took a left on this dirt track before a gate (halfway to the abbey?) ended up on a road, took a left, ended up back in botley. It was nice, as road was all but empty and decent footing in the pitch dark!
So much fun getting to run with the club again!
Along river/canal/whatever it is in Port Meadow, then took a left on this dirt track before a gate (halfway to the abbey?) ended up on a road, took a left, ended up back in botley. It was nice, as road was all but empty and decent footing in the pitch dark!
So much fun getting to run with the club again!
Tuesday Jan 20, 2009 #
Running 30:35 [2]
The old pre-circuits loop: north from work, then along marston ferry cycle path (panic! kids are annoying and all just got let out from school!), then up to hospital (2nd panic- police officers were stopping traffic at the bottom and top of hill, I have no clue why) back down and back on the marston cycle path at the end.
Running intervals 12:00 [4]
4 x 3 min intervals!
Oh yeah. Actually training!
Not full-out, but good effort. Leg still feels wierd and weak, but hopefully things like this will bring it back up to speed. Suppose it takes awhile though.
Oh yeah. Actually training!
Not full-out, but good effort. Leg still feels wierd and weak, but hopefully things like this will bring it back up to speed. Suppose it takes awhile though.
Monday Jan 19, 2009 #
Running 30:50 [1]
Ran out to fetch my bike from the shop- breaks repaired! Which is good, as now I don't feel like I'm about to die each time I ride it. Then over to circuits, parked bike, and had time for a few loops around New College Sports ground in the dark. (Muddy muddy). Even did some drills. Things are feeling ok.
Strength (Circuits) 53:00 [1]
Actually timed it this week.
Normal stuff, and numbers @ end. Woo!
Normal stuff, and numbers @ end. Woo!
Sunday Jan 18, 2009 #
XC skiing (rollerskiing) 55:30 [2]
Rollerskiing in Oxford! (ie. watch out Per!)
Out Cowley road on the pavement (=sidewalk in American, probably not technically legal, but the pavement is quite wide, and empty, so whatever), then along the ring road towards Headington on the cycle path. Encountered a few people, but there was a nice strech (including going under the bridge to Shotover) that was very empty.
Felt good, nice to be doing the skiing motion- works so many more muscles than running. Hopefully this will be good for keeping my body well-balanced after all these silly injuries.
Out Cowley road on the pavement (=sidewalk in American, probably not technically legal, but the pavement is quite wide, and empty, so whatever), then along the ring road towards Headington on the cycle path. Encountered a few people, but there was a nice strech (including going under the bridge to Shotover) that was very empty.
Felt good, nice to be doing the skiing motion- works so many more muscles than running. Hopefully this will be good for keeping my body well-balanced after all these silly injuries.
XC skiing 6:30 [4]
Two intervals, one up to bridge going anti-clockwise, one going clockwise. 4.35 and 1.55.
Felt good, right achilles a bit sore.
Felt good, right achilles a bit sore.
Running 21:30 [1]
Little jogger-roo around Florence park as the sun was about to set. What a nicely-weathered January weekend for England. I saw sun on both days, it did all the gross weather overnight.
Leg a-ok!
Leg a-ok!
Saturday Jan 17, 2009 #
Orienteering race 29:57 [3] 3.3 km (9:05 / km)
Brill!!!
Fun to be back to where I feel it all started. About exactly 2 years ago, I came out to Brill for a Saturday series with SGB. I had no clue what was going on most of the time then, and definitely didn't understand what my compass was up too...
Now, I just went out and had a good time jogging around. Wasn't awesome navigationally, but too slow for big mistakes. Gorgeous day, tons of fun, only slightly spoiled by the strimming and burning of brush going on very close to one of the control sites!!
BUT, I cruched my ankle again. What?!? Surely my ankle must have healed while I was doing nearly nothing for the past few months, right? I was even wearing my brace today anyways, just in case. Something is still impingeing the joint in the front, which isn't awesome news. It might need more than time to convince it to come out... guess I need to have it checked out???
Fun to be back to where I feel it all started. About exactly 2 years ago, I came out to Brill for a Saturday series with SGB. I had no clue what was going on most of the time then, and definitely didn't understand what my compass was up too...
Now, I just went out and had a good time jogging around. Wasn't awesome navigationally, but too slow for big mistakes. Gorgeous day, tons of fun, only slightly spoiled by the strimming and burning of brush going on very close to one of the control sites!!
BUT, I cruched my ankle again. What?!? Surely my ankle must have healed while I was doing nearly nothing for the past few months, right? I was even wearing my brace today anyways, just in case. Something is still impingeing the joint in the front, which isn't awesome news. It might need more than time to convince it to come out... guess I need to have it checked out???
Orienteering 10:00 [4]
Little relay training Ruth set up. Might not even have been 10 minutes, I don't know.
Anyways, it was good! I remained undistracted by the others, and pulled past Hanna up the hill. May have even run harder than in the race...
Anyways, it was good! I remained undistracted by the others, and pulled past Hanna up the hill. May have even run harder than in the race...
Orienteering 10:00 [1]
Going around the relay-exercise course with my friend Dom, who tried orienteering for the first time today!! She loved it, but was good for me to do this with her, help make sense of contour features.
What a nice day!!!
What a nice day!!!
Thursday Jan 15, 2009 #
Crosstrainer 30:00 [1]
Crosstrainer at gym. Totally forgot about the boredom factor... And the TVs crapped out with a few minute to go. At least afterwards swimming seemed more interesting!!
Leg feels ok!
Leg feels ok!
Swimming 20:30 [2]
Swimming @ lunch time = busy! Argh. Almost got swum over/swam others under. Wish there were a way of properly assigning people to lanes by speed. But you'd have to shift people with each new person...
Swam pretty continuously for 20 min. Not all flip turns though. And some breaststroke when stuck behind slow people.
Swam pretty continuously for 20 min. Not all flip turns though. And some breaststroke when stuck behind slow people.
Wednesday Jan 14, 2009 #
Running warm up/down 20:30 [1]
12 min before race, running a part of the course, and being super-nervous that this was a seriously stupid idea. Haven't run fast since Nov. 1, so 2.5 months ago. What was I doing trying to race?
8 min after race, feeling fine!!! Didn't want to push it though so just kept warm down short.
8 min after race, feeling fine!!! Didn't want to push it though so just kept warm down short.
Running race 25:00 [4]
Not sure about the time or distance actually, but around 25 min, probably slightly longer.
But... GOOD!!
I started out way, way slow, with the back of the pack. Then picked through people until it was just the lead bunch (~7) in front of me. I picked off one girl heading up a hill about midway through, then no change at all til the finish, although I think the leaders gained on me for sure.
So excited I could run the whole way without major pain. Also super-psyched that I don't seem to be ridiculously un-fit. Training, here I come! (But I'm still going to avoid going totally crazy, we'll see how everything feels tomorrow morning, for starters.) Woo!
But... GOOD!!
I started out way, way slow, with the back of the pack. Then picked through people until it was just the lead bunch (~7) in front of me. I picked off one girl heading up a hill about midway through, then no change at all til the finish, although I think the leaders gained on me for sure.
So excited I could run the whole way without major pain. Also super-psyched that I don't seem to be ridiculously un-fit. Training, here I come! (But I'm still going to avoid going totally crazy, we'll see how everything feels tomorrow morning, for starters.) Woo!
Tuesday Jan 13, 2009 #
Running 26:23 [1]
Around Uni Parks, and out to Marston fields, back via Mesopotamia.
Running tempo 10:00 [4]
2 x 5 min tempo!!
And an attempt at harder work before my 'race' tomorrow. Felt ok. A bit awkward, but just a bit of soreness in the bum, nothing really tweaky.
Plan is to more or less tempo the race tomorrow too, not go all out. Then a swimming day, resting the legs.
And an attempt at harder work before my 'race' tomorrow. Felt ok. A bit awkward, but just a bit of soreness in the bum, nothing really tweaky.
Plan is to more or less tempo the race tomorrow too, not go all out. Then a swimming day, resting the legs.
Monday Jan 12, 2009 #
Running warm up/down 17:37 [2]
12 min warm up
5.5 warm down
running at a better than jog pace, feeling ok, perhaps a slight twinge in bum, but barely there if so
5.5 warm down
running at a better than jog pace, feeling ok, perhaps a slight twinge in bum, but barely there if so
Strength 47:00 [1]
Back to club circuits, with numbers @ end of course!
Walls were grossly wet with condensation. Ewwww...
Walls were grossly wet with condensation. Ewwww...
Sunday Jan 11, 2009 #
Running 20:00 [1]
From home into college. Was going to continue on to work, but then cleverly remembered that college had brunch on from 11-12, so got there just at the end of that- free lunch! Woo.
Swimming 24:23 [2]
Whew, just in time to do something before the water polo team took over the pool. Swam 350-200-200-400-100 in 7.23, 3.40, 3.43, 7.42, 1.41. Perhaps a bit slower than I was swimming right before I left Oxford?
Saturday Jan 10, 2009 #
Running 34:45 [2]
shoes: Nimbus-Web
Run with housemate Jess at 7.30 pm. She's marathon training and was supposed to do another little run, and I was pretty hyper as it felt like 11am... So went together in the dark down Cowley, up around Headington hill and back.
Probably the quickest I've run thus far, and felt ok. Wee!!
Probably the quickest I've run thus far, and felt ok. Wee!!
Friday Jan 9, 2009 #
Running 45:00 [1]
45 min run with Paul and Scott on the beach! Last time in Long Beach, Oxford here I come...
Wednesday Jan 7, 2009 #
Running 40:00 [1]
Ran along the beach on Long Beach watching the sun rise. Longest run since injury! Wee. Still very slow though. Getting the body back into it...
Strength 12:00 [1]
10 min abs + 2 min side plank
Tuesday Jan 6, 2009 #
Crosstrainer 20:00 [1]
cross trainer in hotel gym
Running 20:00 [1]
treadmill in gym
Strength 8:00 [1]
Tiny bit of strength in gym with weights and machines
Monday Jan 5, 2009 #
Running 30:00 [1]
Post-presentation of my thesis to all american astronomers. Whew. A bit of a stress the past few days!!!! Nice to work out again! Slow.... like 10 min miles. Ug.
Strength 10:00 [1]
10 min abs
Friday Jan 2, 2009 #
Running 28:30 [1]
Run around the neighborhood in some light snow! White out here even down in Poughkeepsie, great stuff! Hamstring tolerated the run- longest one in a month and a half I think. Yay for healing, it's about time.
Strength 10:00 [1]
10 min abs
Thursday Jan 1, 2009 #
XC skiing 1:20:00 [2]
Classic ski at Dartmouth. Started from DOC house where the trail was pretty awful, then across the bridge to the golf course, where trail remained awful. Crossing route 10 over to gairpay was a good idea though- much better trail, and fun! Once around the race course, some back and forth to SGB.