Training Log Archive: AliCIn the 31 days ending Aug 31, 2013:
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Saturday Aug 31, 2013 #
7 AM
Running 7:52 [1] 0.98 mi (8:00 / mi) +2m 7:57 / mi
Running race 1:21:56 [3] 13.1 mi (6:15 / mi) +25m 6:13 / mi
Boy Scout Half Marathon in Bowling Green, OH
Nice! Took the overall win, my own PR and the course record. A good day. =)
I was really diligent not going out too fast, which helped I'm sure. A half marathon is a decently long way! My lowest placing was 5th, early on, when the guys who went out to fast were still ahead.
My race plan was to go out and do 6:20s for the first 5 miles. It was really hard to do! Totally felt like jogging at the beginning and I was still a bit too fast. But then by 5 miles in it seemed like a reasonable-ish pace, so I didn't immediately drop it. Ran most miles in between 6:10 and 6:20, I think.
I passed the last guy between mile 8 and 9, in the swirly streets, which I really enjoyed after the miles-long straightaways through farmland. Apparently he got pretty bad cramps after I passed him, because he dropped back about 4 min before the end. Then I got to run behind the cop car for the remainder of the race, which is really fun. Hard to not try to chase it down, had to really consciously think about pacing the whole time!
Swept into the horse racing track firmly in the lead, had lots of folks cheer and then was told that I was about 2 min faster than the previous women's course record, so won $75 for doing that, cool! (Note: the race is only 5 years old!)
Nice! Took the overall win, my own PR and the course record. A good day. =)
I was really diligent not going out too fast, which helped I'm sure. A half marathon is a decently long way! My lowest placing was 5th, early on, when the guys who went out to fast were still ahead.
My race plan was to go out and do 6:20s for the first 5 miles. It was really hard to do! Totally felt like jogging at the beginning and I was still a bit too fast. But then by 5 miles in it seemed like a reasonable-ish pace, so I didn't immediately drop it. Ran most miles in between 6:10 and 6:20, I think.
I passed the last guy between mile 8 and 9, in the swirly streets, which I really enjoyed after the miles-long straightaways through farmland. Apparently he got pretty bad cramps after I passed him, because he dropped back about 4 min before the end. Then I got to run behind the cop car for the remainder of the race, which is really fun. Hard to not try to chase it down, had to really consciously think about pacing the whole time!
Swept into the horse racing track firmly in the lead, had lots of folks cheer and then was told that I was about 2 min faster than the previous women's course record, so won $75 for doing that, cool! (Note: the race is only 5 years old!)
Friday Aug 30, 2013 #
6 AM
Rollerskiing 31:07 [1] 3.88 mi (8:01 / mi) +36m 7:48 / mi
Parents in Toledo! Snuck in a little morning specific strength before work. Really nice to workout in the cooler weather! Just 2 x the arm ones, I need the legs for tomorrow's half marathon!
Thursday Aug 29, 2013 #
6 AM
Running 44:50 [1] 5.14 mi (8:43 / mi) +76m 8:20 / mi
Morning run around the neighborhood, just easy. Parents arrive this eve!
Listened to Planet Money and a TED podcast. TED talk was by a neuroscientist that researches sleep. Important stuff that!
Listened to Planet Money and a TED podcast. TED talk was by a neuroscientist that researches sleep. Important stuff that!
Wednesday Aug 28, 2013 #
4 PM
Running 4:48 [1] 0.25 mi (19:13 / mi) +14m 16:22 / mi
Aerobics 39:41 [1]
Hip hop hustle. New class! Way more of a dance class than just a workout class like Zumba, more learning coreography, so harder on the brain. Think I'll stick with it, this is the time that works best for both Lesley and I to go.
Strength 13:20 [0]
Core 15, including some jumps!
Rowing 6:03 [2]
Running 7:58 [1] 0.85 mi (9:26 / mi) +12m 9:02 / mi
Tuesday Aug 27, 2013 #
4 PM
Cycling 8:59 [1] 2.56 mi (3:31 / mi) +3m 3:30 / mi
Running 55:52 [2] 7.02 mi (7:57 / mi) +69m 7:43 / mi
Humid, humid! Snuck in a nice Wildwood run in the middle of the CSA pick up bike ride.
Most exciting thing: I ran in supernovae! Adidas Supernova shoes, that is. =) They are bright pink with neon peach laces = pretty hideous in an awesome sort of way. Very cushy too, they'll be my long run shoes.
Most exciting thing: I ran in supernovae! Adidas Supernova shoes, that is. =) They are bright pink with neon peach laces = pretty hideous in an awesome sort of way. Very cushy too, they'll be my long run shoes.
Cycling 31:07 [1] 8.86 mi (3:31 / mi) +18m 3:29 / mi
Monday Aug 26, 2013 #
4 PM
Running 5:19 [1] 0.42 mi (12:39 / mi) +8m 11:57 / mi
Stopped by Dave's today to pick up my recent race prizes. New Adidas running shoes, here's hoping they really work with my feet when I give them a go! Also a cute new running top in pink. Did I mention the shoes were pink? Whoa there.
Aerobics 45:15 [1]
Most crowded Zumba yet! Didn't hit anyone = win. =)
Strength 14:43 [0]
Core15. Tom from work showed up too!
Rowing 5:04 [1]
Oh, and there's an even worse erg. This one is actually somewhat broken. Something in the mechanism gives it increased pull at the end of the stroke so you're really forced to have fast hands away...
Running 7:33 [1]
Sunday Aug 25, 2013 #
8 AM
Running 10:58 [1] 1.39 mi (7:53 / mi) +23m 7:30 / mi
I ran from my house to the race, yay local! With one detour back to make sure I'd turned the oven off from baking a tomato tart. Highly, highly recommend the recipe, especially if you are swimming in tomatoes. But warning, does take a chunk of time!
Running race 17:24 [4] 5.0 km (3:29 / km) +3m 3:28 / km
Ottawa Hills Back-to-School 5k
Did it! Finally under 17.30! This particular time is something I've been shooting for since hm, spring of 2007, when I first learned that it was the Full Blue standard for the 5k for OUAC (Oxford Uni Athletics Club). (Now the time has been adjusted up to 17.40? I swear it was 17.30....)
A Blue is kind of like your varsity letter at Oxford, but you don't just earn it by making the team. Particularly in track, there are set standard times/distances/heights that you have to achieve in order to be awarded a Full Blue or a Half Blue. They are pretty tough, but that also means it's really special to achieve that level. I was close-ish my first year at Oxford (17.45), before I switched to running steeple as my main event, but never ran a sub-17.30 time before today. So, just a bit bonus happy to have finally gotten there!
It was a good race. I made sure to pace properly, using my Garmin a bit particularly in the first half mile. Zach just ran away with it (he was under 17) and Steve had a good 10s on me by the first milemarker, which was way early. It occurred at 5.19, even though I was religiously running ~5.40 pace. But mile 2 was long to make up for it, so at least it wasn't a mis-measured course.
I stayed about the same distance back from Steve all through mile 2 and was thinking how tough it would be to battle for all those 10s right at the end. But then mile 3 happened and I started to reel him in. I passed him up the final 'hill' and then put a bit on him in the final quarter mile for 2nd overall in the race.
3 guys from work and one of their wives and one of their kids all also raced and I had the whole crew over for brunch at mine after. And both of my bosses were actually out there cheering too. Small-town feeling! =)
Did it! Finally under 17.30! This particular time is something I've been shooting for since hm, spring of 2007, when I first learned that it was the Full Blue standard for the 5k for OUAC (Oxford Uni Athletics Club). (Now the time has been adjusted up to 17.40? I swear it was 17.30....)
A Blue is kind of like your varsity letter at Oxford, but you don't just earn it by making the team. Particularly in track, there are set standard times/distances/heights that you have to achieve in order to be awarded a Full Blue or a Half Blue. They are pretty tough, but that also means it's really special to achieve that level. I was close-ish my first year at Oxford (17.45), before I switched to running steeple as my main event, but never ran a sub-17.30 time before today. So, just a bit bonus happy to have finally gotten there!
It was a good race. I made sure to pace properly, using my Garmin a bit particularly in the first half mile. Zach just ran away with it (he was under 17) and Steve had a good 10s on me by the first milemarker, which was way early. It occurred at 5.19, even though I was religiously running ~5.40 pace. But mile 2 was long to make up for it, so at least it wasn't a mis-measured course.
I stayed about the same distance back from Steve all through mile 2 and was thinking how tough it would be to battle for all those 10s right at the end. But then mile 3 happened and I started to reel him in. I passed him up the final 'hill' and then put a bit on him in the final quarter mile for 2nd overall in the race.
3 guys from work and one of their wives and one of their kids all also raced and I had the whole crew over for brunch at mine after. And both of my bosses were actually out there cheering too. Small-town feeling! =)
Running 6:57 [1] 0.81 mi (8:36 / mi) +4m 8:28 / mi
Running 3:13 [1] 0.39 mi (8:20 / mi) +7m 7:53 / mi
Saturday Aug 24, 2013 #
11 AM
Cycling 25:00 [1]
Lovely day! Biking from Barbara's to Kent Lake on mostly dirt roads/trails.
Rowing 2:40:00 [1] 12.0 mi (13:20 / mi)
Canoe-o with Barbara! Jens planned a course and set out streamers in the morning with Jeff, lots of fun. There were probably a few cuts over narrow land masses that we should have taken if really racing, but we just kinda went for the pure paddle. Awesome times, a great day for it!
One issue: forgot to sunscreen my shins. Ouchie are they burnt!
One issue: forgot to sunscreen my shins. Ouchie are they burnt!
Cycling 25:00 [1]
And cycling back. Almost almost made it up the steep hill to the road bike-whacking.
Then we puzzled together the code to the streamers (scrambled message), cooked food, ate food, geeked over maps and generally had an awesome rest of the day. Happy!
Then we puzzled together the code to the streamers (scrambled message), cooked food, ate food, geeked over maps and generally had an awesome rest of the day. Happy!
Friday Aug 23, 2013 #
5 PM
Rollerskiing 30:57 [1] 4.35 mi (7:07 / mi) +34m 6:57 / mi
Snuck in specific strength, workout #2. So two times through the whole circuit. Arms are definitely still weak! As are hands, which want to blister....
Other notes: new pizza place for lunch, that actually does thin crust pizza, mmmm! And saw a new art exhibit. It's this very modern multicolor (including neon) zigzag pattern, with, get this, collage donuts flying out of it! Kinda made my day =)
Other notes: new pizza place for lunch, that actually does thin crust pizza, mmmm! And saw a new art exhibit. It's this very modern multicolor (including neon) zigzag pattern, with, get this, collage donuts flying out of it! Kinda made my day =)
Thursday Aug 22, 2013 #
5 PM
Running 21:50 [1]
Recovery run in Wildwood. Rain started just in time for the run, ah well, at least didn't thunderstorm!
Strength 14:00 [0]
Full core- elbows are finally recovered from bruising so I can do side-planks!
Rowing 5:00 [1]
Pre-Zumba row. Two guys were on the newer ergs, rowing with painful technique, so I got to use one of the old ones whose monitor was broken. It really doesn't matter, erging is pretty boring with or without info.
Aerobics 45:00 [1]
And Zumba again! Spoiling myself with twice, since it's my birthday week! =) But, I still am terrible at Hips Don't Lie. I really don't think anyone except the instructor has the hip motion down...
Wednesday Aug 21, 2013 #
6 PM
Running 5:12 [1] 0.69 mi (7:32 / mi) +1m 7:30 / mi
slept:7.5
And class went better today! Brought my enthusiastic game and explained how displacement, velocity and acceleration totally make sooo much more sense with derivatives and integrals. Did not quite have the guts to pull Hammer-esque moves, but I could see getting there =)
Running race 36:16 [4] 5.97 mi (6:04 / mi) +13m 6:02 / mi
Miles for Missions "10k"
Hmmm, and that's a bit short for a 10k! 6 miler, more like. But anyways, a nice little race at Sidecut Metropark- one of the few Toledo races not on roads! Hottish + humid out, so I joined the hordes of HS girls in just sports bras, definitely the right call!
Three guys took off faster from the start, one I regained, one ended up doing the 5k, so I think I was second overall. But lead guy was well out-of-sight after mile 2, so mostly on my lonesome. But it was pretty along the river and then just took focus in the first 1.5 miles of the 5k loop to find the way, so didn't end up too bored.
Hmmm, and that's a bit short for a 10k! 6 miler, more like. But anyways, a nice little race at Sidecut Metropark- one of the few Toledo races not on roads! Hottish + humid out, so I joined the hordes of HS girls in just sports bras, definitely the right call!
Three guys took off faster from the start, one I regained, one ended up doing the 5k, so I think I was second overall. But lead guy was well out-of-sight after mile 2, so mostly on my lonesome. But it was pretty along the river and then just took focus in the first 1.5 miles of the 5k loop to find the way, so didn't end up too bored.
Running 6:55 [1] 0.72 mi (9:36 / mi) +3m 9:29 / mi
Chatted with Randy, the race organizer and prof in biochemistry at UT, then went anti-parallel to the race finish, cheering. The post-race popsicles totally hit the spot!
Tuesday Aug 20, 2013 #
4 PM
Running 57:47 7.23 mi (8:00 / mi) +100m 7:40 / mi
slept:6.5
Birthday run! Ottawa Park in the pretty-hot. Did some mild hill repeats, 3x both hills.
Cycling 43:51 [1] 12.64 mi (3:28 / mi) +55m 3:25 / mi
And then, home and the CSA pickup bike loop. Corn, eggplants, peppers, cabbage, broccoli, and then even more tomatoes! Am kinda swimming in tomatoes, time for more salsa!!
Later in the eve, found La Fin du Monde!
Later in the eve, found La Fin du Monde!
Monday Aug 19, 2013 #
4 PM
Running 4:46 [1] 0.45 mi (10:36 / mi) +15m 9:36 / mi
slept:8.0
Taught my first class! Went over the syllabus details and then did vector addition, and both vector multiplications. But, I felt sooo boring! I guess I'm used to giving talks on my own research and I'm really excited by that, so it's at least easy to feel like everyone listening might be too... I did not feel the love of vector multiplication coming from my audience today. But Wed starts up kinematics and I mean, calculus was born for kinematics, so that's just got to be more fun!
Jogged over to gym right afterwards, 3.50pm class over = perfect timing for 4.15 Zumba!
Jogged over to gym right afterwards, 3.50pm class over = perfect timing for 4.15 Zumba!
Aerobics 47:07 [1]
Yay!! Sooo happy to be back a-dancing! Joanna's class. A bit easier than normal because lots of new people. Everyone was in super-friendly beginning of term mode! Met some freshman gals who are majoring in exercise science, and a senior with a similar major, but I forget what exactly...
Strength 13:31 [0]
And then Core15, also led by Joanna. Good, but not crazy tough. Added some side planks at the end on my own.
Rowing 5:01 [1] 1.2 km (4:11 / km)
Ergity erg, pretty mellow, but quads felt past days' use
Running 7:56 [1] 0.85 mi (9:18 / mi) +11m 8:56 / mi
Sunday Aug 18, 2013 #
5 PM
Running 1:23:26 [1] 10.44 mi (7:59 / mi) +105m 7:45 / mi
slept:8.0
Long easish run around Wildwood. Some freakonomics on the way out, planet money on the return. The story that has stayed with me is about how breast pumps are now flying off the shelves as they were mandated to be part of standard coverage as part of the new healthcare bill. (Free = strong incentive.) Discussion of whether that's a good or bad thing, how to calculate cost savings for preventative medicine, etc... (Basic thing: breast pumps allow women to store breast milk for when they aren't around (say at work) and breast milk is better than formula for all sorts of reasons.)
And then at Wildwood, just was enjoying the scenery, daydreaming when I came upon a woman walking a big friendly great dane. Smile and scootch pass, and then bam! the head of great dane smashes into my elbow, very surprised! I think he/she was really interested in the red hat that was flopping around in my hand. Owner apologized, and gave her dog a talking too, which I almost feel bad about, because I'm sure he/she just wanted to play! But I guess no playing with strangers. Then, about 10 min later, at dog-face impact site, my super-silly allergic body broke out in itchy hives. Boo!
And then at Wildwood, just was enjoying the scenery, daydreaming when I came upon a woman walking a big friendly great dane. Smile and scootch pass, and then bam! the head of great dane smashes into my elbow, very surprised! I think he/she was really interested in the red hat that was flopping around in my hand. Owner apologized, and gave her dog a talking too, which I almost feel bad about, because I'm sure he/she just wanted to play! But I guess no playing with strangers. Then, about 10 min later, at dog-face impact site, my super-silly allergic body broke out in itchy hives. Boo!
Saturday Aug 17, 2013 #
6 PM
Rollerskiing 46:11 [1] 7.21 mi (6:24 / mi) +64m 6:14 / mi
Snuck in a rollerski in the eve, first extended double pole of 20 min or so, working the arms back in!
Rollerskied to and around campus, always good for a few comments, nothing particularly noteworthy though until I intercepted a back of people and a parked car in the middle of the hill I usually do S-turns down to check speed... instead I had to just to really daintily to sneak by, and one of the ladies asked what school I went to. I explained I worked at the university. "Oh, so you're not in highschool!" Hah. Amused. =)
Whipped up some mean fresh salsa upon return- the toms are still going crazy!!
Rollerskied to and around campus, always good for a few comments, nothing particularly noteworthy though until I intercepted a back of people and a parked car in the middle of the hill I usually do S-turns down to check speed... instead I had to just to really daintily to sneak by, and one of the ladies asked what school I went to. I explained I worked at the university. "Oh, so you're not in highschool!" Hah. Amused. =)
Whipped up some mean fresh salsa upon return- the toms are still going crazy!!
Friday Aug 16, 2013 #
5 PM
Running 8:47 [1] 1.12 mi (7:51 / mi) +4m 7:45 / mi
slept:7.5
Headed down to the little village of Pemberville (pop. 1,391) after work for their 32nd annual 5 mile race associated with their town fair. The whole evening was just awesome!
The race was fun and well-run, then their swimming pool was open to all afterwards, so I had a dip and jumped off a diving board for the first time in ages! The award ceremony gave me an obnoxiously large trophy, which led to getting tons of comments as I lugged it through the food tent to get yummy pulled beef sandwich and homemade pie. Mmmmmm!
The race was fun and well-run, then their swimming pool was open to all afterwards, so I had a dip and jumped off a diving board for the first time in ages! The award ceremony gave me an obnoxiously large trophy, which led to getting tons of comments as I lugged it through the food tent to get yummy pulled beef sandwich and homemade pie. Mmmmmm!
Drills 5:05 [1] 0.32 mi (15:44 / mi)
Running 2:06 [1] 0.27 mi (7:48 / mi)
Running race 29:10 [4] 5.0 mi (5:50 / mi) +1m 5:50 / mi
And the race. Tons of HS boys, because it's just before CC season, so I had lots of company right around the 30 minute mark. But they start fast! And so did I, but not too absurdly so. Miles went: 5:39, 5:49, 6:00, 5:52, 5:51. Ran a lot around a guy named Don, who's in charge of the Thursday eve runs in Sidecut that I went to one of. Should go to more, its a group of guys about the right speed!
Happy with the run, main goal was to be under 30, and 29:10 definitely does the trick! And along with the attention-getting trophy, I won a pair of Adidas running shoes. Haven't ever run in Adidas, but will give them a whirl, maybe they will work for me!
Happy with the run, main goal was to be under 30, and 29:10 definitely does the trick! And along with the attention-getting trophy, I won a pair of Adidas running shoes. Haven't ever run in Adidas, but will give them a whirl, maybe they will work for me!
Running 19:21 [1] 2.22 mi (8:43 / mi) +5m 8:39 / mi
Warmed down with Don, John, Brad, Matt and hm, forget the other guy's name. Oh, Ohio is so flat... but at least we found a trail!
Thursday Aug 15, 2013 #
5 PM
Rollerskiing 47:14 [1] 6.51 mi (7:15 / mi) +79m 7:00 / mi
slept:8.0
And, time to start it up, first specific strength session of the ski-training season! Just 1x all the exercises, so all arm parts have time to get used to it all... Cooked Corn Spoon Bread upon return, pretty scrumptious!
Wednesday Aug 14, 2013 #
4 PM
Running 25:22 3.41 mi (7:26 / mi) +36m 7:12 / mi
slept:7.5
Have felt on a Wildwood overdose recently, mixed it up by running from work around Ottawa Park. Did 2 x 4 min in this block of running, and 2 x 4 in the next. Beautiful day!
Drills 5:18 [2] 0.22 mi (24:06 / mi)
Ankle plyos!
Running 25:09 3.42 mi (7:21 / mi) +60m 6:58 / mi
And 2nd lap around Ottawa Park, then changed and went to the new grad student BBQ, featuring liquid nitrogen ice cream, because we can. Mmmmm... =) We have 3 new astro grads and they're all girls, that doesn't happen often! Paula, Nicole, Jennifer.
Tuesday Aug 13, 2013 #
9 AM
Rowing 57:10 [1] 3.06 mi (18:41 / mi) +3m 18:37 / mi
slept:7.5
Family paddle! Stephi and I got the pretty red canoe, the guys (Dad, Eric, Buddy) were in the aluminum canoe and Mom in the kayak. Buddy is not world's best canoe dog... We paddled down into Grant's Bay, but didn't quite make it to the osprey nest before it was time to return so I could start the drive home. Happy to get a last paddle in, has been a great few days up at the lake!!
7 PM
Running 26:07 [2] 3.61 mi (7:14 / mi) +71m 6:49 / mi
Woo, drove pretty much straight and just got to my CSA pick-up in time, veggies rescued! Then a little joggeroo to loosen the legs up, the secret bridge route and then nearly a phi around Evergreen.
Monday Aug 12, 2013 #
8 AM
Rowing 19:19 [1] 0.86 mi (22:28 / mi)
slept:7.5
No one else wanted to work out for an hour and a half, so solo paddled it (canoe) over to Denne's, go J-stroke go!
Running 2:23 [1] 0.25 mi (9:23 / mi) +8m 8:33 / mi
Rollerskiing 30:12 [1] 4.94 mi (6:07 / mi) +45m 5:57 / mi
I forgot my rollerskis, but Stephi brought some up for me, woo! No poles though, so just did a half hour. Makes it awkward when cars pass though, can either awkward skate or just stop.
Running 1:07:36 [2] 9.35 mi (7:14 / mi) +60m 7:05 / mi
And a good distance run down South Kahshe Lake road. Really nice that there were *no* horse/deer flies! Sometimes that road is just swarming with them!
Rowing 17:34 [1] 0.92 mi (19:05 / mi) +5m 18:46 / mi
And back! Arms + everything a bit tired!! But kinda-sorta downwind, at least!
Sunday Aug 11, 2013 #
8 AM
Rowing 44:30 [1] 4.38 mi (10:10 / mi) +1m 10:09 / mi
slept:8.0
Rowing! Went out around Boyd Island, such a gorgeous morning! Calm waters, few other boats out yet and saw two loons, one which was making its trilling type call.
Swimming 15:18 [2] 0.45 mi (34:01 / mi)
Stephi wanted to check out the intake of the Little Red Cabin, so we swam from that dock and over to the boulder on boulder shore. It's slightly shorter per lap (15s or so) than Goode's Rock, but I just did 4 laps anyways, still working on up!
Saturday Aug 10, 2013 #
8 AM
Running 1:01:13 [2] 7.71 mi (7:56 / mi) +39m 7:49 / mi
slept:7.0
Drove the little boat across with Mom and Dad to go for a morning run. Puttered around behind Rockhaven, including a brief excursion onto some naked shield, then the normal way out to South Kahshle Lake Road.
4 PM
Swimming 12:09 [2] 0.36 mi (33:46 / mi)
Stephi and Eric arrived, so down to the dock soon after that for a swim! 3 laps to Goode's rock and back today and the water is still delightful, but it was windy, so chilly chilly as soon as you emerged!
Friday Aug 9, 2013 #
2 PM
Running 16:12 [2] 1.93 mi (8:24 / mi) +40m 7:53 / mi
slept:7.0
Woo! Really not so long to drive up to Kahshe from Toledo, 6.5h, went via Orangeville to avoid Toronto entirely. 13 minutes at the border at the Ambassador bridge, also not bad!
Decide to run as soon as I arrived, since I was by the road, then when I finished my cousins were waiting on the dock to get picked up by my uncle, perfect timing!
Decide to run as soon as I arrived, since I was by the road, then when I finished my cousins were waiting on the dock to get picked up by my uncle, perfect timing!
Drills 8:06 [1] 0.45 mi (18:00 / mi) +2m 17:46 / mi
Normal running drills at Rockhaven
Running 34:23 4.09 mi (8:24 / mi) +42m 8:09 / mi
4 x 1 min on, 3 min off, 30s on, 2 min off
Trying to be speedy, but legs weren't really feeling it. Maybe the time in the car. Or maybe just I haven't been doing tons of speed!
Trying to be speedy, but legs weren't really feeling it. Maybe the time in the car. Or maybe just I haven't been doing tons of speed!
5 PM
Swimming 7:56 [2] 0.24 mi (33:05 / mi)
Swimming! Lake is a nice temp, totally fine without a wetsuit. But gosh, I have not swum in awhile, this didn't feel natural at all. 2 x to Goode's rock and back.
Wednesday Aug 7, 2013 #
Note
And picked up the textbook I'm using for Astro 1010 this fall, The Cosmic Perspective- notably co-written by two other SMOC orienteers, Donahue and Voit! =)
5 PM
Running 17:36 2.24 mi (7:51 / mi) +7m 7:47 / mi
slept:8.8 weight:150lbs
Oh hello there humidity! I came back 3 pounds lighter, yikes dehydration!
Drills 5:15 [2] 0.19 mi (27:37 / mi)
Ankle plyos, will see if they make my right quad as sore again tomorrow...
Running 45:14 6.48 mi (6:59 / mi) +46m 6:50 / mi
Tempo at Wildwood, 10 min, 3 min off, 12 min. Mostly shady, but just sticky-hot. Legs felt a-ok, fun to be running fast!
Strength 3:46 [0] 0.01 mi (6:18:52 / mi)
And hammies, 3 x 10, 10, 10
Tuesday Aug 6, 2013 #
5 PM
Rollerskiing 30:23 4.93 mi (6:10 / mi) +36m 6:02 / mi
slept:4.0 weight:153lbs
Back home! Tomatoes survived, although they look not 100% happy, wonder what the weather was like while I was gone.
Headed out for a rollerski after working from home for a few hours, I'll start wearing ski-o holder in September... but, have started the double-poling with 5 min during today's ski! Go arms go!
Headed out for a rollerski after working from home for a few hours, I'll start wearing ski-o holder in September... but, have started the double-poling with 5 min during today's ski! Go arms go!
Cycling 37:50 [1] 10.93 mi (3:28 / mi) +34m 3:26 / mi
My CSA pick-up loop! Kale, beets, sweet corn, onions, carrots, summer squash and a cucumber. Most psyched about the beets, I missed an earlier delivery of them while in Finland!
Strength 8:02 [0] 0.0 mi
Hah, meant to do the full 12 min core, but I got distracted by dinner...
Monday Aug 5, 2013 #
10 AM
Running 31:51 1.53 mi (20:49 / mi) +447m 10:55 / mi
Quite the closing ceremonies last night. Lots of waiting around to start off, but then it ended up being a major concert starting with the youth salsa orchestra and dancers, then two acts before big-name Colombian pop star Carlos Vives. His intermission was a huge fireworks show too, just to keep it all lively. =) Lots of dancing, but Eric really held up the Team USA pride on that account, I danced to about one song, but then feet were tired! Gotta work on the dance endurance!
Anyways, a run up the Tres Cruces hill with most of Team GB, Tessa, Cat and Murray. Fun times, learned more about the sky running races Tess does. And the view from the top was pretty awesome!
Anyways, a run up the Tres Cruces hill with most of Team GB, Tessa, Cat and Murray. Fun times, learned more about the sky running races Tess does. And the view from the top was pretty awesome!
Running 29:17 [1] 2.35 mi (12:28 / mi) +6m 12:22 / mi
The way down. Now time to travel home!!
Sunday Aug 4, 2013 #
10 AM
Running 11:28 [1] 1.13 mi (10:11 / mi)
Drills 6:59 [1] 0.48 mi (14:28 / mi)
Running 56 [1] 0.04 mi (23:51 / mi) +1m 22:05 / mi
Running 10:52 [1] 0.97 mi (11:10 / mi) +1m 11:08 / mi
Orienteering 21:58 [3] *** 3.0 km (7:19 / km) +110m 6:11 / km
23c
World Games Sprint Relay - Rio Pance West
Eric started us out, but didn't have the race he wanted, finishing 5 minutes down to New Zealand and 2.5 to China. Sam had a great race though, catching a full 3.45 back on New Zealand and passing China. So back in the game! Ross then headed out, and also had a good one, no major mistakes, dropping just a minute to NZ's Tane who was in contact some with Bertuks during the race and coming in with China's Quoaping Li.
First two controls were fine, I had the easier forking to #1 and #2 was just at the gate that allowed us onto the eastern portion of the course. Then I had some problems with #3, ending up at the big boulder east of the double small boulders I wanted. Probably lost 30s here? And maybe more, as Ross's brilliant route of along the fence was almost certainly fastest!
Some ski-o skill on little trails to #4, before the infamous #5 which caused perhaps all of the many mispunches of the day. Basically, there were two controls a similar distance off a big trail, just about 50m apart. One was a knoll, one was a boulder. And those with the knoll (myself included) had to run past the boulder on the best route to the knoll. So particularly those running with others were tempted to just punch the boulder, it sounds like...
Then we had a control-pick from #6-#10 that I just didn't do that well with. No major mistakes, but slow, some large degree to having to unfold the map and check control code numbers. #11 and #12 were routes you had to choose how to execute heading up hill, I did a bit of a cut to #11, but went around on the left to #12.
#13 was the gate again (easy, more of a radio-check than a real control), and #14 an easy boulder right off a trail. But then forking took me to the ugly #15 through gross high grass. I felt so slow and was unable to go much faster than a walk despite using everything I had! Maybe a way more around to the right would have been faster? #16 was the spectator control, which I needlessly battled through a marshy reentrant to. While doing so, I thought I remembered no one else looking like they were battling so hard, but I didn't really see the way around. A bit lazy-brain, I think.
Lots of cheering at #16, but more vauge in the 'try to go get her' vein, not so much the 'she's 30s up, you can reel her in' vein, which is fair enough, because Georgia was 1:35 up at that point. I took #18 and #19 cleanly, but saw no sign of Georgia. Then climbing to #20, she was coming back down at me heading to #21. She was too far ahead to chase down going the same route, so my route choice was forced to the upper route, because I just had to try to do something different. I was happy as I approached #21, her lead had dropped to only 20s.
#22 and #23 I just screamed down the hill, very much aided by chasing Georgia down. Honestly, I didn't need to look at my map much. Used a buliding and Georgia to get me to #22 and then I remembered where #23 was from our walk into the stadium, so I just cut directly to it, taking a bit better line than her. Still, she was just ahead and got to punch first at the single punch at the last control (planning fail). I wasn't fully confident in my sprinting, but then it was just time to give it absolutely everything to the finish. We both did, and I ended up just that important smidge ahead. Happy I did some full-out strides this summer, sprinting usually isn't my strong point!
Eric started us out, but didn't have the race he wanted, finishing 5 minutes down to New Zealand and 2.5 to China. Sam had a great race though, catching a full 3.45 back on New Zealand and passing China. So back in the game! Ross then headed out, and also had a good one, no major mistakes, dropping just a minute to NZ's Tane who was in contact some with Bertuks during the race and coming in with China's Quoaping Li.
First two controls were fine, I had the easier forking to #1 and #2 was just at the gate that allowed us onto the eastern portion of the course. Then I had some problems with #3, ending up at the big boulder east of the double small boulders I wanted. Probably lost 30s here? And maybe more, as Ross's brilliant route of along the fence was almost certainly fastest!
Some ski-o skill on little trails to #4, before the infamous #5 which caused perhaps all of the many mispunches of the day. Basically, there were two controls a similar distance off a big trail, just about 50m apart. One was a knoll, one was a boulder. And those with the knoll (myself included) had to run past the boulder on the best route to the knoll. So particularly those running with others were tempted to just punch the boulder, it sounds like...
Then we had a control-pick from #6-#10 that I just didn't do that well with. No major mistakes, but slow, some large degree to having to unfold the map and check control code numbers. #11 and #12 were routes you had to choose how to execute heading up hill, I did a bit of a cut to #11, but went around on the left to #12.
#13 was the gate again (easy, more of a radio-check than a real control), and #14 an easy boulder right off a trail. But then forking took me to the ugly #15 through gross high grass. I felt so slow and was unable to go much faster than a walk despite using everything I had! Maybe a way more around to the right would have been faster? #16 was the spectator control, which I needlessly battled through a marshy reentrant to. While doing so, I thought I remembered no one else looking like they were battling so hard, but I didn't really see the way around. A bit lazy-brain, I think.
Lots of cheering at #16, but more vauge in the 'try to go get her' vein, not so much the 'she's 30s up, you can reel her in' vein, which is fair enough, because Georgia was 1:35 up at that point. I took #18 and #19 cleanly, but saw no sign of Georgia. Then climbing to #20, she was coming back down at me heading to #21. She was too far ahead to chase down going the same route, so my route choice was forced to the upper route, because I just had to try to do something different. I was happy as I approached #21, her lead had dropped to only 20s.
#22 and #23 I just screamed down the hill, very much aided by chasing Georgia down. Honestly, I didn't need to look at my map much. Used a buliding and Georgia to get me to #22 and then I remembered where #23 was from our walk into the stadium, so I just cut directly to it, taking a bit better line than her. Still, she was just ahead and got to punch first at the single punch at the last control (planning fail). I wasn't fully confident in my sprinting, but then it was just time to give it absolutely everything to the finish. We both did, and I ended up just that important smidge ahead. Happy I did some full-out strides this summer, sprinting usually isn't my strong point!
Saturday Aug 3, 2013 #
Note
Aw shoot! I had a good run, but I did a loop in the wrong order and so, DQ. (Apologies to anyone following the GPS and shouting at my dot to go the other way!) Otherwise, I would have been 11th, just a few seconds out of the top 10 (if clockwise and counterclockwise approaches are vaguely equivalent for that loop, that is.)
So I'm this strange mix of happy with my run, because it really did go pretty well, only 3 min back from Minna who won. But mispunching heavily tempers that happiness. So, I'll just be multi-emotioned for awhile, I think.
Psyched to play the sprint relay with our team tomorrow. We'll be Eric-Sam-Ross-me and get to face the jungle again! (One of the cool things of today - banana trees growing at the pre-start, with two big bunches of green bananas hanging down. They are strange looking!)
So I'm this strange mix of happy with my run, because it really did go pretty well, only 3 min back from Minna who won. But mispunching heavily tempers that happiness. So, I'll just be multi-emotioned for awhile, I think.
Psyched to play the sprint relay with our team tomorrow. We'll be Eric-Sam-Ross-me and get to face the jungle again! (One of the cool things of today - banana trees growing at the pre-start, with two big bunches of green bananas hanging down. They are strange looking!)
C • DQ 1
9 AM
Running 10:38 [1] 0.78 mi (13:35 / mi) +3m 13:25 / mi
Orienteering race 36:06 [4] *** 5.2 km (6:57 / km) +115m 6:15 / km
29c
World Games Middle Distance at Rio Pance
Almost very good, but slipped going the right direction around the loop. Still, very encouraging some splits are right up there with the top women, and I was in 7th place at #23, before messing up the loop... fun to do a sprinty middle distance. Some sections of paths surrounded by green were even ski-o like, reminded me a bit of the WRE near Victoria I pre-ran a few years ago!
Almost very good, but slipped going the right direction around the loop. Still, very encouraging some splits are right up there with the top women, and I was in 7th place at #23, before messing up the loop... fun to do a sprinty middle distance. Some sections of paths surrounded by green were even ski-o like, reminded me a bit of the WRE near Victoria I pre-ran a few years ago!
Running 11:22 [1] 1.0 mi (11:22 / mi)
Cool down, first with Sam, then a bit more with Judith.
Friday Aug 2, 2013 #
Note
Wahoo!! 5th in the World Games Sprint! And just 3 seconds of getting to stand up there, with the US flag raised and get a medal... can just taste that now, although I am still just totally happy with 5th as sneaking into the top 10 was the original goal!
The course has a lot of running and then some control-pick type sections in the little areas of park. These weren't hard, but would be if you ran totally all-out in the simple urban areas and didn't have enough brain oxygen to count trees/change direction properly.
I'll write up a bit more post shower!
The course has a lot of running and then some control-pick type sections in the little areas of park. These weren't hard, but would be if you ran totally all-out in the simple urban areas and didn't have enough brain oxygen to count trees/change direction properly.
I'll write up a bit more post shower!
C • yeah! 15
9 AM
Running 9:38 [1] 1.24 mi (7:46 / mi)
A good chunk of time chatting with Sam and Minna under the tent, then out into the sun to warm up!
Drills 5:25 [1] 0.3 mi (18:03 / mi)
Running 3:00 [1] 0.13 mi (22:34 / mi) +1m 22:03 / mi
Orienteering 16:37 [4] 3.85 km (4:19 / km) +20m 4:12 / km
20c
World Games Sprint - El Ingenio
Well, yeah, mega-woo for a good race and ending up in 5th!!! Like most of my recent races, I started kinda slow but got into it. The easiest legs were generally my best splits, so yep, still best at running and not the even easy technical stuff. On one side, that's frustrating to lose all those 1-2-3 seconds on not hard little legs, but maybe on the other side, it means that it's just got to be possible for me to get faster!
How it went:
1 - Through the tunnel under the road from the stadium, then head rightish, ah! that's a big tree, scamper, scamper. Stopped extra time at the control because I didn't hear the beep. Beeps were abnormally quiet, just kinda had to trust.
2 - Out to path, in the white woods, only option.
3 - Eep! Most hesitant control of the race. There were tons of dirt mounds all around, and I had to find the right one. I really didn't come up with a good plan (good would have been counting trees), so just descended into the mess of them and ran the right way until I saw the control.
4 - And time to run! Saw Sam going anti-parallel just entering the urban stuff, made sure to cut across the open zone available. I could hear + feel my breathing being quite hard, knew I didn't need to think about taking it up a notch at all.
5 - Again, the route choice was about finding the way you could cut across the most yellow en route. Saw the Chinese girl one minute up coming at me as I approached the control, figured I had about 30 seconds on her.
6 - Picked my way out of the urban, then, which tree? First of the ones really close to the trail.
7 - Follow line of trees, to bamboo grove.
8 - Pop up and over path on the burm, then the tree closer to the trail after the burm gentle corner. Really chasing down the Chinese girl now, but what? She headed off towards #10 from #8. I really hoped she'd turn around, but she didn't, and ended up DQ'ed.
9 - Compass, up and over burm, spike.
10 - Back into urban, had seen the route choice before, and had decided on going right and using the narrow S passage. Further right gave an option for a little more open-cutting, but apparently it wasn't nice yellow, so ended up a fine choice.
11 - Feeling tired, but just kept at it, picked the left route which allowed for one yellow cut.
12 - Back into the park, I saw that it was going to be a lot of little changes of direction. I wanted my head screwed on totally right for this section, so I intentionally eased maybe just a bit the pace heading to 12, taking the right route. Saw the earthbank easily, went to end, and heard that I was doing well, as this was the spectator. Ok, focus, focus!!!
13 - Used the paved trails and their obvious junction to guide me straight to trail/ditch junction.
14 - Again, used the paved trails as a guide, could see the control on approach.
15 - Which tree? Control totally hidden behind, but should be the second one after a gap, so choose the right of the two, correct!
16 - Up to the path on top of the burm, hestitated very slightly at the first trail that descended into the green, but it wasn't around the slight bend, so waited, and got it right.
17 - Now really chasing down my 2 min up girl, Ausrinne K. from LTU, she went a bit wrong, I use the paved paths again.
18 - Back to the same control as #14, again was using paths.
19 - Compass and trees to right the right place to descend. Right on Ausrinne's heels now.
20 - I choose straight back out on the trail, as opposed to through the light green, I think faster, got ahead of Ausrinne. Then, eep, where is this black X that is the last control? Must be in the funnel of tape, approaching, approaching. Ah! The pink cat sculpture that was in the bulletin. Then sprinting it in!
Finnish- Announcer said it was tight, so I booked it in. And it was, 0.5 down to the Ukrainian, and apparently I lost that place in the run in! Gosh! But, she is a speed demon, she had the fastest run-in time and I had the second fastest, so I'm not beating myself up that much.
Many from many teams gave me great congrats after the race, a really wonderful feeling. This sport has an awesome community, even on the highest levels.
Well, yeah, mega-woo for a good race and ending up in 5th!!! Like most of my recent races, I started kinda slow but got into it. The easiest legs were generally my best splits, so yep, still best at running and not the even easy technical stuff. On one side, that's frustrating to lose all those 1-2-3 seconds on not hard little legs, but maybe on the other side, it means that it's just got to be possible for me to get faster!
How it went:
1 - Through the tunnel under the road from the stadium, then head rightish, ah! that's a big tree, scamper, scamper. Stopped extra time at the control because I didn't hear the beep. Beeps were abnormally quiet, just kinda had to trust.
2 - Out to path, in the white woods, only option.
3 - Eep! Most hesitant control of the race. There were tons of dirt mounds all around, and I had to find the right one. I really didn't come up with a good plan (good would have been counting trees), so just descended into the mess of them and ran the right way until I saw the control.
4 - And time to run! Saw Sam going anti-parallel just entering the urban stuff, made sure to cut across the open zone available. I could hear + feel my breathing being quite hard, knew I didn't need to think about taking it up a notch at all.
5 - Again, the route choice was about finding the way you could cut across the most yellow en route. Saw the Chinese girl one minute up coming at me as I approached the control, figured I had about 30 seconds on her.
6 - Picked my way out of the urban, then, which tree? First of the ones really close to the trail.
7 - Follow line of trees, to bamboo grove.
8 - Pop up and over path on the burm, then the tree closer to the trail after the burm gentle corner. Really chasing down the Chinese girl now, but what? She headed off towards #10 from #8. I really hoped she'd turn around, but she didn't, and ended up DQ'ed.
9 - Compass, up and over burm, spike.
10 - Back into urban, had seen the route choice before, and had decided on going right and using the narrow S passage. Further right gave an option for a little more open-cutting, but apparently it wasn't nice yellow, so ended up a fine choice.
11 - Feeling tired, but just kept at it, picked the left route which allowed for one yellow cut.
12 - Back into the park, I saw that it was going to be a lot of little changes of direction. I wanted my head screwed on totally right for this section, so I intentionally eased maybe just a bit the pace heading to 12, taking the right route. Saw the earthbank easily, went to end, and heard that I was doing well, as this was the spectator. Ok, focus, focus!!!
13 - Used the paved trails and their obvious junction to guide me straight to trail/ditch junction.
14 - Again, used the paved trails as a guide, could see the control on approach.
15 - Which tree? Control totally hidden behind, but should be the second one after a gap, so choose the right of the two, correct!
16 - Up to the path on top of the burm, hestitated very slightly at the first trail that descended into the green, but it wasn't around the slight bend, so waited, and got it right.
17 - Now really chasing down my 2 min up girl, Ausrinne K. from LTU, she went a bit wrong, I use the paved paths again.
18 - Back to the same control as #14, again was using paths.
19 - Compass and trees to right the right place to descend. Right on Ausrinne's heels now.
20 - I choose straight back out on the trail, as opposed to through the light green, I think faster, got ahead of Ausrinne. Then, eep, where is this black X that is the last control? Must be in the funnel of tape, approaching, approaching. Ah! The pink cat sculpture that was in the bulletin. Then sprinting it in!
Finnish- Announcer said it was tight, so I booked it in. And it was, 0.5 down to the Ukrainian, and apparently I lost that place in the run in! Gosh! But, she is a speed demon, she had the fastest run-in time and I had the second fastest, so I'm not beating myself up that much.
Many from many teams gave me great congrats after the race, a really wonderful feeling. This sport has an awesome community, even on the highest levels.
Running 7:14 [1] 0.6 mi (12:03 / mi) +3m 11:52 / mi
Cool down with Sam, in the super small area we had for the teams. About in the middle, I heard the news that I was in 5th! A big hug from Sam, and an instant smile on my face! =)
Thursday Aug 1, 2013 #
9 AM
Running 14:29 [1] 1.16 mi (12:29 / mi) +12m 12:06 / mi
Boarded a bus and driven across the city to our sprint model area, Rio Meléndez. Knew we were there when we started seeing controls out the window. =)
Little warm up with Ross and Sam, noting things about the map. Most interesting feature- the crossable river which was actually pretty significant. But it was only actually crossable in some places, because often there were uncrossable cliffs (very steep earth bank actually)... Also, there were cool-looking bamboo thickets along the river edge, some harmless, some apparently consisting of man/woman eating Colombian thorny bamboo. It might even be worse than green briar. I hope I don't find out!!
Little warm up with Ross and Sam, noting things about the map. Most interesting feature- the crossable river which was actually pretty significant. But it was only actually crossable in some places, because often there were uncrossable cliffs (very steep earth bank actually)... Also, there were cool-looking bamboo thickets along the river edge, some harmless, some apparently consisting of man/woman eating Colombian thorny bamboo. It might even be worse than green briar. I hope I don't find out!!
Drills 3:58 [1] 0.24 mi (16:32 / mi)
Hoppin' around, doing my drills!
Orienteering 22:56 [2] 2.78 mi (8:15 / mi) +22m 8:03 / mi
Then actually went around the course I had designed.
River crossings = doable, but not crazy fast, because both descent and ascent can be a bit slow (steep banks), and then the bottom is all rocky, so much slower than running up top. Still, if a bridge isn't handy, could be a good choice, although them saying we would never have to worry about cliffs being crossable in the race at the team leaders meeting makes us wonder if maybe river crossing won't even be an option...
Urban stuff = pretty standard. A lot of olive green, at least on this map. Mostly it was walled off by fences, but not always. And while the buildings are marked, any type of surface can be olive green, from totally open to woodsy, to high hedge. The trees seem mapped well, although mostly is the bush symbol, and occasionally they were bushes, not actually trees.
Veg colors = med green was apparently thorny bamboo = bad! Dark green was thick bamboo growth, definitely faster to go around. Light green was totally fine to get through, less dense bamboo. Distinct trees did seem quite distinct.
Trails - there, not really worth navigating by.
Straight to the giant meal tent afterwards, then we went over to the big arena to watch 7-a-side rugby. Fast paced game with only two 7 minute halves! We watched South Africa vs. Colombia, Canada vs. Hong Kong and France vs. Brazil before scampering back home.
River crossings = doable, but not crazy fast, because both descent and ascent can be a bit slow (steep banks), and then the bottom is all rocky, so much slower than running up top. Still, if a bridge isn't handy, could be a good choice, although them saying we would never have to worry about cliffs being crossable in the race at the team leaders meeting makes us wonder if maybe river crossing won't even be an option...
Urban stuff = pretty standard. A lot of olive green, at least on this map. Mostly it was walled off by fences, but not always. And while the buildings are marked, any type of surface can be olive green, from totally open to woodsy, to high hedge. The trees seem mapped well, although mostly is the bush symbol, and occasionally they were bushes, not actually trees.
Veg colors = med green was apparently thorny bamboo = bad! Dark green was thick bamboo growth, definitely faster to go around. Light green was totally fine to get through, less dense bamboo. Distinct trees did seem quite distinct.
Trails - there, not really worth navigating by.
Straight to the giant meal tent afterwards, then we went over to the big arena to watch 7-a-side rugby. Fast paced game with only two 7 minute halves! We watched South Africa vs. Colombia, Canada vs. Hong Kong and France vs. Brazil before scampering back home.