Training Log Archive: AliCIn the 31 days ending Dec 31, 2012:
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Monday Dec 31, 2012 #
10 AM
XC skiing 1:11:00 7.49 mi (9:29 / mi) +285m 8:29 / mi
ahr:132 max:159
Distance ski day! Started out with an outer loop doing classic, trails 9 and 6 that I've barely ever done. Not groomed today, but totally fine without it. Finally remembered to bring my map holder, so most of the way was studying the Harriman map from Christmas Eve training. Trying to get into a rythym of quick peaks at it, about every 4 double poles?
XC skiing 1:08:51 9.51 mi (7:14 / mi) +244m 6:42 / mi
ahr:133 max:161
And switched up to skating and looked at the Craftsbury Blue map from last week. Did some speeds as well, and tried especially to look at the map during the speeds- harder!
Nice day, warmer, little wind, still great snow!
Nice day, warmer, little wind, still great snow!
3 PM
XC skiing 49:37 3.54 mi (14:01 / mi) +211m 11:50 / mi
ahr:136 max:153
And after making snickerdoodles (mmm), some backcountry-esque skiing on the Catamount trail right outside the door. But there's so much snow, doing it on race classic skis was no problem. Some bigger pole baskets would have been nice though. Good ski-o practice, fun times!
Sunday Dec 30, 2012 #
11 AM
XC skiing 1:34:38 10.99 mi (8:37 / mi) +327m 7:53 / mi
ahr:130 max:165
Out to Ole's in slightly cooler temps - 14F. Skied an airport lap with Ian, then scampered off to the race loop and then a big clockwise loop, including a no poles stint on the 4s. The awesome skiing continues, if a bit soft for skating.
I did 12 x 60 pole strokes (easier to count that to check watch) of double pole/ski-o style up hills throughout the ski.
I did 12 x 60 pole strokes (easier to count that to check watch) of double pole/ski-o style up hills throughout the ski.
3 PM
Running 35:56 3.07 mi (11:43 / mi) +176m 9:57 / mi
ahr:119 max:155
Whoa uphill joggeroo! With Ian, up to Mad River's base to see it's single chair lift. There are apparently 3 single chair lifts still in use in the states, the one at Mad River, one at Sun Valley and one in Alaska.
Legs kinda tired and the traction wasn't too amazing on the side of the snowy, snowy road.
Legs kinda tired and the traction wasn't too amazing on the side of the snowy, snowy road.
Saturday Dec 29, 2012 #
10 AM
XC skiing 1:28:42 11.57 mi (7:40 / mi) +339m 7:02 / mi
ahr:142 max:171
Snowy snowy day, just kept coming down! So mushy skating, but whatever, conditions at world champs could be this way too (they were in Tanndalen for sure)!
6 x 4ish minute intervals, all over the place. I felt like I was working hard, but HR was kinda low, hmph. Maybe I need a workout buddy to push harder. Or gotta just be mentally tougher.
6 x 4ish minute intervals, all over the place. I felt like I was working hard, but HR was kinda low, hmph. Maybe I need a workout buddy to push harder. Or gotta just be mentally tougher.
2 PM
XC skiing 1:18:35 8.64 mi (9:06 / mi) +247m 8:21 / mi
ahr:140 max:161
Ooooh, such a treat! Beautiful classic skiing! Tried some trails I haven't skied on much, the extension of 7 out from the 4s and then back on 6. Also some on 8 and 12 through the woods. Very fun to ski new territory, I know all the standard trails soo well here.
Friday Dec 28, 2012 #
7 AM
Running 1:06:21 6.02 mi (11:01 / mi) +235m 9:50 / mi
ahr:144 max:164
A morning run with Ian at the Fells, partial Skyline due to time constraints. It was really clear there had been a lot of precipitation the day before, the big trails were almost all streams or ponds, and even where there wasn't there was evidence of past flowage. Kinda neat, especially the bits that were part frozen.
Trail running is so many more oodles of fun than road running, yay woods!
Trail running is so many more oodles of fun than road running, yay woods!
1 PM
XC skiing 1:07:14 12.76 km (5:16 / km) +180m 4:55 / km
Wahoo! Drove up to Ole's XC in Warren, VT to join sis and parents for ski times. It snowed 18" here in the storm and the skiing was simply fantastic, I've never seen it this solid over Christmas break time. Even the woods trail that is normally really sketchy had total cover.
After waxing (oops, skis that didn't seem to get summer waxed, my bad), headed out with Stephi, we circled back for a little extra violet, before a good loop of airport to rock n' rollin to polo fields, then out to the 4s, once around and back through the woods. Soooo beautiful, and warm, and no wind. Happy camper!
After waxing (oops, skis that didn't seem to get summer waxed, my bad), headed out with Stephi, we circled back for a little extra violet, before a good loop of airport to rock n' rollin to polo fields, then out to the 4s, once around and back through the woods. Soooo beautiful, and warm, and no wind. Happy camper!
C • wax 6
XC skiing 31:47 6.75 km (4:42 / km) +95m 4:24 / km
And switched it up to skating for a bit! Sans Stephi, she's trying to not tweak out knee/hip or shoulder. First 15 min no poles, then added them in for the return. Snow wasn't the fastest, felt like I was V1ing up hills that really didn't quite merit it. Well, could be the skis too, didn't even attempt to put the right wax for the day on...
Thursday Dec 27, 2012 #
3 PM
Orienteering 20:00 2.3 mi (8:42 / mi) +54m 8:06 / mi
ahr:132 max:163
Hmph, made it almost to the sheepfold parking lot, then was turned around by DCR guy who explained that it was totally flooded, cars were stuck and there was no way I was allowed in. Boo. So played street-o back in Somerville, warming up for hills.
Running 35:27 3.52 mi (10:04 / mi) +250m 8:15 / mi
ahr:131 max:172
Somerville Hills
Experimented a bit, twice up Spring Hill (cool round house!) and then over to Prospect Hill, where I went up Vinal than Walnut then over to the Prospect Hill castley thing and did two with stairs (HR definitely highest) and then two more Walnut/Vinal. Good workout, nice to have the hills to play on!
Experimented a bit, twice up Spring Hill (cool round house!) and then over to Prospect Hill, where I went up Vinal than Walnut then over to the Prospect Hill castley thing and did two with stairs (HR definitely highest) and then two more Walnut/Vinal. Good workout, nice to have the hills to play on!
Orienteering 25:32 2.67 mi (9:34 / mi) +48m 9:03 / mi
ahr:132 max:150
And another little street-o putter to cool down.
Wednesday Dec 26, 2012 #
Running 23:05
Arrived in Boston with minimal in-the-storm driving, but pretty maximal in-traffic driving. I guess everyone else wanted to get home before the storm too. Stephi gets major orienteering points for directing me off-interstate from Newtown to West Rock, at the very least was way more fun than driving 0-15mph on 84, blah!
Then scampered out with Ian for a hills session, but my asthma attacked badly enough on the first one that I didn't try a second, just came in and used inhaler. Nearly got away with being at home without probs, should have done one last dose of Advair this morning, it really does seem to prevent it getting bad!
Then scampered out with Ian for a hills session, but my asthma attacked badly enough on the first one that I didn't try a second, just came in and used inhaler. Nearly got away with being at home without probs, should have done one last dose of Advair this morning, it really does seem to prevent it getting bad!
Strength 12:00 [1]
And some core action, less lung-taxing. 10 min abs, 2 min back.
Tuesday Dec 25, 2012 #
7 AM
Running 53:40 6.18 mi (8:41 / mi) +158m 8:03 / mi
ahr:132 max:158
Little Christmas joggeroo with Ian, the normal Christmas loop, kinda forgot it was 6 instead of just 5 miles.... Sooo pretty to see a white Christmas thanks to a little snow last eve!
Monday Dec 24, 2012 #
11 AM
Running 11:40 1.2 mi (9:44 / mi) +28m 9:04 / mi
ahr:125 max:147
Orienteering 35:35 1.92 mi (18:32 / mi) +144m 15:02 / mi
ahr:134 max:154 20c
Control Pick at Polebrook
Sans compass, because I thought I forgot it (later found, whoops). But that made me pay attention to contours, so a perfectly fine thing, really. Only one instance would I really have been saved by a compass, I totally exited the wrong way from #10.
Sans compass, because I thought I forgot it (later found, whoops). But that made me pay attention to contours, so a perfectly fine thing, really. Only one instance would I really have been saved by a compass, I totally exited the wrong way from #10.
Orienteering 46:27 2.35 mi (19:46 / mi) +109m 17:17 / mi
ahr:116 max:159 4c
Memory-o with Ian on Polebrook
My first leg went terribly, and that kind of put me in a funk for the next bit of the exercise. I think my plan was basically ok to get to 22, but missing one thing that really could have helped- noting the rocky reentrant on the far side of the trail was actually up a contour, and also using the edge of the slope as more of a guide at the beginning than just the zone of rock. Also, maybe noting the trail under the line.
Result of not paying attention to these things was bashing through lots and lots of mountain laurel and ending up confronted by a swamp, not once, but twice. Blah.
Second one went ok, although looking for the right rock in a field of rocks is just hard memory-o or not. Third almost was executed fine, but didn't remember I needed to go up more from the stone wall. Fourth was finally a spike, but easily the easiest.
Tough stuff, but good to realize the information that I should have picked up, at least afterwards.
My first leg went terribly, and that kind of put me in a funk for the next bit of the exercise. I think my plan was basically ok to get to 22, but missing one thing that really could have helped- noting the rocky reentrant on the far side of the trail was actually up a contour, and also using the edge of the slope as more of a guide at the beginning than just the zone of rock. Also, maybe noting the trail under the line.
Result of not paying attention to these things was bashing through lots and lots of mountain laurel and ending up confronted by a swamp, not once, but twice. Blah.
Second one went ok, although looking for the right rock in a field of rocks is just hard memory-o or not. Third almost was executed fine, but didn't remember I needed to go up more from the stone wall. Fourth was finally a spike, but easily the easiest.
Tough stuff, but good to realize the information that I should have picked up, at least afterwards.
Orienteering 25:49 1.67 mi (15:27 / mi) +36m 14:29 / mi
ahr:143 max:171 16c
O-tervals on Rockhouse
We alternated who led and who got the compass and started 20s or so later. I found the first o-terval the hardest, even with a compass, especially to #33. I ended up just a bit higher than I wanted to be, which took extra time to adjust to the idea of. I had been trying to go perhaps too much based upon green blobs, which is hard.
Second one went well, pretty smooth even without the compass. Third was also fine.
The fourth o-terval was a bit scrapy to the first control, I should have waited until longer to go over the hill which would have avoided green and landed me closer to the control. To the third, I was a bit hesitant, but picked out the right feature using the giant boulder as a guide. Then a super-race against Ian to the finish, but he beat me, I didn't understand the feature actually circled, so had to slow to check control description, enough for him to fly by!
Way better to do together, hard to push as hard alone, but even with company, HR was low, so have to do more of this at full speed and get comfy!
We alternated who led and who got the compass and started 20s or so later. I found the first o-terval the hardest, even with a compass, especially to #33. I ended up just a bit higher than I wanted to be, which took extra time to adjust to the idea of. I had been trying to go perhaps too much based upon green blobs, which is hard.
Second one went well, pretty smooth even without the compass. Third was also fine.
The fourth o-terval was a bit scrapy to the first control, I should have waited until longer to go over the hill which would have avoided green and landed me closer to the control. To the third, I was a bit hesitant, but picked out the right feature using the giant boulder as a guide. Then a super-race against Ian to the finish, but he beat me, I didn't understand the feature actually circled, so had to slow to check control description, enough for him to fly by!
Way better to do together, hard to push as hard alone, but even with company, HR was low, so have to do more of this at full speed and get comfy!
Running 12:25 1.15 mi (10:46 / mi) +13m 10:24 / mi
ahr:129 max:143
Sunday Dec 23, 2012 #
8 AM
XC skiing 8:30 1.14 mi (7:26 / mi) +4m 7:22 / mi
ahr:105 max:144
Ski-O 27:53 2.88 mi (9:41 / mi) +55m 9:08 / mi
ahr:130 max:153
"Lead John" exercise, according to the ski-o book of all knowledge. Alex and I took turns being the lead skier, who was commanded to go this way or that way by the following skier. Adrian followed, letting us know if we were being silly or when we had actually gotten to the control. It is hard to get everything the other needs to know into words.
Ski-O 23:12 2.98 mi (7:47 / mi) +45m 7:26 / mi
ahr:135 max:152
And trying to do more ski-o training, I opted to do only the evens, skiing around backwards, and then was going to do the odds, forwards. I ran into Susan again on my way to 4, and she suggested I stop by the Green Team ski house to say hi to Hannah D. So scampered down there, said hi, which was great. She's headed to Europe to do some Europa Cup biathlon races after Christmas, if they go well, she might get to ski in World Cups later in the winter!
Headed back off from that and was going 3->5 when whoopsie, my old Madshus ski snaped behind the binding, just where the other one had broken too. Bummer! So skied back to switch to good skis.
Headed back off from that and was going 3->5 when whoopsie, my old Madshus ski snaped behind the binding, just where the other one had broken too. Bummer! So skied back to switch to good skis.
XC skiing 20:29 3.26 mi (6:17 / mi) +1m 6:17 / mi
ahr:141 max:157
1 lap normal skiing, 2 lap no poles, 1 lap ski-o style before it was time to head back off south!
Saturday Dec 22, 2012 #
10 AM
XC skiing 12:00
Woo! Snow found! =)
Little warm up of two laps, getting used to the slippery stuff! Skied with Susan Dunklee, friend and teammate from Dartmouth times, now famous for a 5th place World Cup race at the end of last biathalon season. She's had another top 15 so far this season, and aiming for more! Her reported training hours per year, ~700, not counting shooting.
Little warm up of two laps, getting used to the slippery stuff! Skied with Susan Dunklee, friend and teammate from Dartmouth times, now famous for a 5th place World Cup race at the end of last biathalon season. She's had another top 15 so far this season, and aiming for more! Her reported training hours per year, ~700, not counting shooting.
C • ~700 7
Ski-O race 42:53
14c
And, hop to, time to ski-o! A course set by Adrian, luckily just enough snow to scrape by and use the bigger network, not just the one snow-made loop.
Had a blast, was focusing on quick and frequent looks, but you do still need longer looks to route choice, I think. At least I can't really decide on a route in my head, not looking at the map.
I didn't make all the right choices, twice this was due to not fully reading the contours and figuring out which way would have extra climb. Have to work more on doing that - it's easy to ignore the contours when the bright green trails stand out so far, but they are still important!!
Had a blast, was focusing on quick and frequent looks, but you do still need longer looks to route choice, I think. At least I can't really decide on a route in my head, not looking at the map.
I didn't make all the right choices, twice this was due to not fully reading the contours and figuring out which way would have extra climb. Have to work more on doing that - it's easy to ignore the contours when the bright green trails stand out so far, but they are still important!!
XC skiing 33:00
Cool down, a-chattin with Alex.
2 PM
XC skiing 5:00 [1]
Ooooh, Ken brought up my super-new skis and got to try out! Way better than the one ski about-to-break 15 year old Madshus + one ski 7 year old Fischer that I'd been ski-o-ing on. Don't immediately notice the hole exactly, but the skis feel light and responsive, and maybe you're not really supposed to notice the hole itself anyways...
Ski-O race 13:00
Ski-o-athalon, relay style!
So this was the backup race plan, if we had just had to go around the snow-made loop. Several controls, in clusters, with 3 laps each, you have to pick *exactly* the right control.
This was great training, teams were Ali-Ian, Alex-Ken, and Adrian-Kestrel. The three As started, and it worked perfectly that we were in contact each lap, pushing/distracting/interacting with each other, which is great race practice. I didn't do great with the race simulation, I was first distracted by Alex talking at the very beginning and then just let her pass me at the end (she may have anyways, she's a good sprinter!), because I thought she was a biathlete doing an interval and I was in the way. Nope!
So this was the backup race plan, if we had just had to go around the snow-made loop. Several controls, in clusters, with 3 laps each, you have to pick *exactly* the right control.
This was great training, teams were Ali-Ian, Alex-Ken, and Adrian-Kestrel. The three As started, and it worked perfectly that we were in contact each lap, pushing/distracting/interacting with each other, which is great race practice. I didn't do great with the race simulation, I was first distracted by Alex talking at the very beginning and then just let her pass me at the end (she may have anyways, she's a good sprinter!), because I thought she was a biathlete doing an interval and I was in the way. Nope!
XC skiing 50:00
1 lap sans big hill collecting controls with the troops
3 laps no poles
3 laps sans big hill ski-o style (so double pole on flattish, awkward skate on hills)
1-2 laps normal ski
3 laps no poles
3 laps sans big hill ski-o style (so double pole on flattish, awkward skate on hills)
1-2 laps normal ski
Friday Dec 21, 2012 #
Note
Boo, woke up in shoulder pain again. It had really seemed to be settling down the past few days... ah well, here's hoping it puts up a-ok with skiing this weekend anyways!
Note
Drove from Toledo, OH to Craftsbury, VT. 12h trip, 749 miles, in an on-and-off snowstorm... Made it! And very thankful for rest stops with wifi on the 401...
Thursday Dec 20, 2012 #
4 PM
Running 1:08:20 8.28 mi (8:15 / mi)
Soggy, soggy at Wildwood. Lots of squishy leaves underfoot. Cool to see all the little rivulets flowing down their little valleys. Just a cruise around, unfortunately forgot my Garmin, so no exact distance or HR data. Legs were definitely a bit heavy from yesterdays effort.
Alrighty, time to pack on up and get ready for the looong drive to Saturday's ski-o at Craftsbury!!
Alrighty, time to pack on up and get ready for the looong drive to Saturday's ski-o at Craftsbury!!
Strength 12:00 [1]
Abs + back
Wednesday Dec 19, 2012 #
3 PM
Running 17:08 1.97 mi (8:42 / mi) +13m 8:31 / mi
ahr:132 max:151
Warm up jog around campus, pretty dead, students left last week.
Drills 7:09 0.45 mi (15:54 / mi)
ahr:131 max:146
Anti-injury running drills. Really should start mixing in ankle plyos again too...
Running 52:23 6.47 mi (8:06 / mi) +29m 7:59 / mi
ahr:142 max:174
Blah. Stomach wasn't a happy camper for this workout. The plan was 4 x (800, 200 roll-on, 400), which I did with some extra breaks to let the stomach settle on down...
Not that fast, but as Ian pointed out, I haven't really been doing speed recently. And it's not really the time of year to be intense on the running speed (ski season, ski season!), so shouldn't be too upset.
2.47, 80
2.45, 80
2.45, 82
2.47, 78
(Yup, I like 400s in seconds, and 800s in minutes.seconds.)
Not that fast, but as Ian pointed out, I haven't really been doing speed recently. And it's not really the time of year to be intense on the running speed (ski season, ski season!), so shouldn't be too upset.
2.47, 80
2.45, 80
2.45, 82
2.47, 78
(Yup, I like 400s in seconds, and 800s in minutes.seconds.)
Tuesday Dec 18, 2012 #
4 PM
Rollerskiing 1:06:53 8.92 mi (7:30 / mi) +41m 7:24 / mi
ahr:128 max:166
Specific strength- and shoulder held up, woo! 4 x all the normals, plus a new (steeper) hill for the V2, which was great, except there's a drainage grate at the bottom (across the whole road!) which is kinda annoying.
Really tried to go for it, felt good. Read a map of the Ultra-long at Boden. 1->2 is hard, and I think like how Kaz will be, eep!
Really tried to go for it, felt good. Read a map of the Ultra-long at Boden. 1->2 is hard, and I think like how Kaz will be, eep!
Strength 12:01 [0] 0.0 mi
Abs and back, keeping easy on the SJJs b/c of shoulder.
Strength 3:11 [0] 0.0 mi
2 x 12s hammies
Monday Dec 17, 2012 #
4 PM
Running 33:35 4.08 mi (8:14 / mi) +27m 8:04 / mi
ahr:140 max:164
Just a little interrupt-the-afternoon jaunt around Ottawa Park. Basically just the one loop, a little investigation of a bike trail at one point, and then doubled back to get a good hill a second time. Felt good, except for right Achilles is a bit tetchy.
Shoulder was fine while running, but had a really sharp pain when getting changed to go run. Gotta do that more delicately.
Shoulder was fine while running, but had a really sharp pain when getting changed to go run. Gotta do that more delicately.
Sunday Dec 16, 2012 #
10 AM
Rollerskiing 1:46:51 15.81 mi (6:45 / mi) +68m 6:40 / mi
ahr:126 max:149
Long rollerski, some skating, some no poles, some double pole. Around Ottawa Hills, first my side of Bancroft than the other side, working my way to Wildwood, where I did a loop of the paved path and then home. A good loop. Read Boden Middle map, plus the long final from Trondheim (I didn't do, was cheering on Sam + Sandra!) and a map from the relay we did after Tio Mila.
And shoulder. So it freaked out twice and became really painful to do much of anything with, but those episodes subsided after a few tens of seconds - a minute. Whatever is up isn't repeatable. When the pain sets in, lots of different motions *really* hurt, the same motions don't hurt at other times. Hm.
And shoulder. So it freaked out twice and became really painful to do much of anything with, but those episodes subsided after a few tens of seconds - a minute. Whatever is up isn't repeatable. When the pain sets in, lots of different motions *really* hurt, the same motions don't hurt at other times. Hm.
Saturday Dec 15, 2012 #
3 PM
Running 14:33 1.83 mi (7:57 / mi) +2m 7:55 / mi
ahr:125 max:145
TED talks on democracy and being a foster child, in the rainy rain.
Drills 8:22 0.55 mi (15:13 / mi)
ahr:132 max:148
Running drills x 3
Running 55:31 7.6 mi (7:18 / mi) +17m 7:15 / mi
ahr:157 max:171
Tempo times, 2 x 15 in Wildwood. One trail does kinda roll over some old sand dunes or something, it's nice. Felt pretty good, but Garmin definitely doesn't pick up the right pace on trail type stuff.
TED talks on Mozilla's Popcorn project (making web video more interactive) and then a fun one on 8 year-olds being involved in science through treating it like a game and coming up with a real scientific question, experiment and result.
TED talks on Mozilla's Popcorn project (making web video more interactive) and then a fun one on 8 year-olds being involved in science through treating it like a game and coming up with a real scientific question, experiment and result.
Friday Dec 14, 2012 #
5 PM
Crosstrainer 10:00 [1] 1.05 mi (9:31 / mi)
ahr:113 max:135
Warm up on the elliptical, sans arms again to be nice to shoulder.
Running 39:37 4.2 mi (9:26 / mi)
ahr:159 max:180
Toledo Hill Workout
Tried one of the blue-screen treadmills. I think I'm more a fan of the treadmill itself than the yellow ones in the middle, but the first I tried had a broken incline indicator and the second one I managed to hit the 'Emergency Off' in my very first interval, frustrating!!
Anyways, 18 min hard, 3 x (3 x (2 min on w/ 1 min off), 2 min off). The intervals were at incline setting 11.0 and speed 7.0. Were pretty hard, definitely done by the last one!
Tried one of the blue-screen treadmills. I think I'm more a fan of the treadmill itself than the yellow ones in the middle, but the first I tried had a broken incline indicator and the second one I managed to hit the 'Emergency Off' in my very first interval, frustrating!!
Anyways, 18 min hard, 3 x (3 x (2 min on w/ 1 min off), 2 min off). The intervals were at incline setting 11.0 and speed 7.0. Were pretty hard, definitely done by the last one!
Running 15:04 2.0 mi (7:32 / mi)
ahr:160 max:165
2 mi cruise for a warm down. Coverage of CT school shootings, so sad.
Thursday Dec 13, 2012 #
4 PM
Rollerskiing 53:28 7.72 mi (6:56 / mi) +29m 6:51 / mi
ahr:126 max:152
Neighborhood rxc, all sans poles because my shoulder is still acting up. Sharp pains kinda randomly, like something catches and then the whole joint doesn't want to do anything. But it didn't freak out as much as past days just typing/mousing at my desk, so perhaps on the mend... I hope anyways! I'll keep babying it, but not really worry until it's > 1wk. Started on Monday.
Read Boden map of Men's relay and PEEC sprint from NAOCs. Tried to think fiesty sprint thoughts (get there faster!) while reading sprint map.
Read Boden map of Men's relay and PEEC sprint from NAOCs. Tried to think fiesty sprint thoughts (get there faster!) while reading sprint map.
Wednesday Dec 12, 2012 #
4 PM
Running 1:11:02 8.59 mi (8:16 / mi) +25m 8:12 / mi
ahr:136 max:175
Hmmm, HRM is starting to act up weird at the beginning of workouts- not picking up signal quickly, and then a period of too-high before settling into reality... possibly new-battery time yet again, suppose it's been awhile.
Anyways, delayed at work, by chats with boss and officemate on officemate's upcoming paper, so I knew I didn't have full daylight to scoot around in Wildwood and back. So out there on the bike path, played around until dark, then abandoned the woods and headed home in the dark on roads, winding my way through the ritzy neighboorhoods of Ottawa Hills. Some cool light shows on display!
Lunch at work featured our dept holiday party. Games included ID that spectral lamp (I only got H, missed Ne and Hg) and math equation bingo, let the mightiest nerd win!!
Anyways, delayed at work, by chats with boss and officemate on officemate's upcoming paper, so I knew I didn't have full daylight to scoot around in Wildwood and back. So out there on the bike path, played around until dark, then abandoned the woods and headed home in the dark on roads, winding my way through the ritzy neighboorhoods of Ottawa Hills. Some cool light shows on display!
Lunch at work featured our dept holiday party. Games included ID that spectral lamp (I only got H, missed Ne and Hg) and math equation bingo, let the mightiest nerd win!!
Strength 4:08 [1] 0.0 mi
Hammies. Left hammie has calmed on down, so back onto the strengthening regime! 3 x 12s
Tuesday Dec 11, 2012 #
7 AM
Running 26:53 3.09 mi (8:42 / mi) +2m 8:41 / mi
ahr:142 max:180
A little scoot over to my eye doctor appointment - the mail goal was avoiding having to drive home with eyes dilated, but hey, getting a workout in = good bonus!
Achilles both a bit sorer than I expected, but everything else, including hammies felt fine!
Eyes are slightly worse apparently, +1.5 x 2 now. And am getting new glasses for the first time in ages, psyched!
Achilles both a bit sorer than I expected, but everything else, including hammies felt fine!
Eyes are slightly worse apparently, +1.5 x 2 now. And am getting new glasses for the first time in ages, psyched!
9 AM
Running 19:55 2.49 mi (8:00 / mi) +5m 7:57 / mi
ahr:158 max:175
And back. I forgot to mention there was a really helpful cut through an overgrown meadow to get to the medical building from the bike path, woo!
Monday Dec 10, 2012 #
Note
Just sorted out winter racing plans. Here there and everywhere! Ski-o hopefully in VT, OH *and* MN, as well as France, Switzerland and then Kazakhstan. Ski marathons- North American Vasa (MI), City of Lakes (MN), American Birkie (WI). And the odd normal ski race. Excited. Now please let it snow enough that I can go ski next weekend!!!
4 PM
Rollerskiing 1:12:35 9.79 mi (7:25 / mi) +26m 7:21 / mi
ahr:123 max:153
Out of work a bit early so I could head out in the daylight. Just a distance double pole, but whoa, went the *other* way out at Wildwood, not sure why it took me so long to change up the routine...
Legs still tired, but I bet they'll feel fine tomorrow, left hammie doesn't seem too upset anymore! Right shoulder is kinda unhappy though, perhaps slept on it funny.
Read a map from snowy New Year's Eve training with Sergei, Balter, Boris 2 years ago, or maybe 3? And then a Compass Sport cup on Sallowvallets.
Legs still tired, but I bet they'll feel fine tomorrow, left hammie doesn't seem too upset anymore! Right shoulder is kinda unhappy though, perhaps slept on it funny.
Read a map from snowy New Year's Eve training with Sergei, Balter, Boris 2 years ago, or maybe 3? And then a Compass Sport cup on Sallowvallets.
Sunday Dec 9, 2012 #
Note
Ah, so I forgot to mention, my left hamstring wasn't a particularly happy camper during the race and got way sore afterwards. So, time to be a bit careful about it. It's sore today but not terribly, still will skip running for at least a short bit.
Note
And unhappy news - a runner was killed last night during post-race revelry, hit by a fire truck (sirens not on) right outside the restaurant we were eating calzones in. A bunch of our team ran over to see the white-sheet covered body, I didn't really feel like finding out much more. So far it's unclear what exactly happened, but sounds like they will very much be trying to find out. News story.
Pretty terrible, and a reminder that driving and interacting with motor vehicles is some of our most dangerous activity. Must respect cars, even when they are possible not doing what they should be.
Pretty terrible, and a reminder that driving and interacting with motor vehicles is some of our most dangerous activity. Must respect cars, even when they are possible not doing what they should be.
Saturday Dec 8, 2012 #
11 AM
Running 18:31 2.28 mi (8:08 / mi) +20m 7:55 / mi
ahr:149 max:165
Drills 6:22 0.48 mi (13:19 / mi)
ahr:147 max:167
Running 5:32 0.43 mi (12:43 / mi) +1m 12:38 / mi
ahr:128 max:164
Running race 22:27 6.0 km (3:45 / km) +63m 3:33 / km
ahr:179 max:187
USATF National Club XC Champs, 93rd out of >200
Well, that was fun! Over 230 gals in the race, and I came in the top 100, which I'm totally pleased with. It was super-packed right from the start through the first mile which was mostly downhill, and 5.33 on my watch... ooh, fast I thought, so backed a bit off in the second mile, which I did in 6:10. I felt good, in control, but still tons of gals around me, felt like there wasn't much net motion, maybe passing one or two, but also being packed.
The final mile or so I started moving up on the final hill, just slowing passing. Ok, here it goes! Then a bit of a horseshoe into the finish, about 800 meters, and was able to pass 5 more girls or so, a fun way to finish for sure and I think I paced just about right.
At the finish my time read 24.47, which was depressing to see, because our masters women had been in 27 or so and I felt faster than that... but my watch read 22.27, far better. Turns out, they totally messed up our times, and that was even on what was printed and posted up. They really better sort that out!!!
Also, I ran in 212s, because I couldn't find my spikes quickly on Friday... probably should find them before next time.
Well, that was fun! Over 230 gals in the race, and I came in the top 100, which I'm totally pleased with. It was super-packed right from the start through the first mile which was mostly downhill, and 5.33 on my watch... ooh, fast I thought, so backed a bit off in the second mile, which I did in 6:10. I felt good, in control, but still tons of gals around me, felt like there wasn't much net motion, maybe passing one or two, but also being packed.
The final mile or so I started moving up on the final hill, just slowing passing. Ok, here it goes! Then a bit of a horseshoe into the finish, about 800 meters, and was able to pass 5 more girls or so, a fun way to finish for sure and I think I paced just about right.
At the finish my time read 24.47, which was depressing to see, because our masters women had been in 27 or so and I felt faster than that... but my watch read 22.27, far better. Turns out, they totally messed up our times, and that was even on what was printed and posted up. They really better sort that out!!!
Also, I ran in 212s, because I couldn't find my spikes quickly on Friday... probably should find them before next time.
Running 8:25 0.79 mi (10:42 / mi) +18m 10:00 / mi
ahr:134 max:149
Friday Dec 7, 2012 #
7 AM
Rollerskiing 45:29 5.08 mi (8:57 / mi) +28m 8:48 / mi
Woo, little specific strength, just the arm stuff 5 x triceps, single-stick, double pole at the closer-to-campus hill. And then a smidge of work, and off to Kentucky! Have been issued a team uniform (kiwi green, luckily looks warm enough for a tank top and shorts tomorrow) and met the other gals. Unfortunately we don't have a full women's open team, only 4, and I may very well be the slowest of the bunch. Will try to make sure to keep my pace properly....
Thursday Dec 6, 2012 #
1 AM
Running 43:47 4.77 mi (9:11 / mi) +2m 9:10 / mi
ahr:139 max:169
Turned in telescope proposal at just before midnight, slept some, and then up and at it for my final day in Holland. Woke up to white stuff on the ground! Not quite snow, more hm, I think it's called graupel?
Ran towards Valkenburg again, wandered around some paths, a track for a bit. Did 3 x 3 min easy intervals.
Then made it to just a smidge of meeting before taking off back to the states for the rest of the day. The whirlwind is almost over, just a quick pop down to Kentucky for the weekend starting tomorrow...
Ran towards Valkenburg again, wandered around some paths, a track for a bit. Did 3 x 3 min easy intervals.
Then made it to just a smidge of meeting before taking off back to the states for the rest of the day. The whirlwind is almost over, just a quick pop down to Kentucky for the weekend starting tomorrow...
Tuesday Dec 4, 2012 #
1 AM
Running 33:39 3.35 mi (10:02 / mi) +2m 10:01 / mi
ahr:133 max:166
And found somewhere flatter than Toledo. =) Bikes and canals everywhere!
Sunday Dec 2, 2012 #
Note
rhr:60 (sick) (rest day)
Boo. Throat just got more and more sore last night, and sleeping didn't cure it. I woke up and took my resting HR, it's up near 60. And some of that certainly is just racing 2 days in a row, but asking for advice at b-fast (PG+BP), there was agreement that it doesn't do me any good to race a super-long race in the rain today. Especially as it's the day before a red-eye to Europe. So, drinking tea and chilling...
Saturday Dec 1, 2012 #
11 AM
Running 11:24 1.17 mi (9:45 / mi) +7m 9:34 / mi
ahr:133 max:154
Orienteering 43:24 3.86 mi (11:15 / mi) +160m 9:58 / mi
ahr:174 max:183 18c
US Relay Champs @ Mt. Airy
Woo for CSU win! A great battle again with DVOA, this year not quite as close as the always-within-30s or so of last year. Ian had a good gap over Vadim after leg 1, Alex fought hard to not give much to Nate O, so I went out with maybe 1.30 lead on Clem. That reduced to maybe a minute when I saw him before the big long leg of the course, ok, Ali, time to bring it!! I hoped, hoped, hoped I made the right route choice, and was happy when I didn't see Clem at the far end of the long leg...
I gained some on that leg and didn't lose too much (I bet he gained though) in the little detailed green depression section to hand off to Kenny with a 1.40 gap over Wyatt. Nikolay destroyed it though, over 2 min up!
Hard running, surprised to be so much in L5, but maybe that's related to illness...
Woo for CSU win! A great battle again with DVOA, this year not quite as close as the always-within-30s or so of last year. Ian had a good gap over Vadim after leg 1, Alex fought hard to not give much to Nate O, so I went out with maybe 1.30 lead on Clem. That reduced to maybe a minute when I saw him before the big long leg of the course, ok, Ali, time to bring it!! I hoped, hoped, hoped I made the right route choice, and was happy when I didn't see Clem at the far end of the long leg...
I gained some on that leg and didn't lose too much (I bet he gained though) in the little detailed green depression section to hand off to Kenny with a 1.40 gap over Wyatt. Nikolay destroyed it though, over 2 min up!
Hard running, surprised to be so much in L5, but maybe that's related to illness...