Training Log Archive: AliCIn the 31 days ending Mar 31, 2019:
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Sunday Mar 31, 2019 #
Note
Sweet, made both my training targets this month! Helped by I think not getting sick all month, which has been amazing. I'm sure I'll be struck a few more times with illness as I keep training for WOC, but this has been a really good start to solid training and getting faster!
31.5h or so and 125.8 mi
31.5h or so and 125.8 mi
10 AM
XC skiing 47:51 [2] 5.53 mi (8:39 / mi) +157m 7:57 / mi
Family ski! Sylvia passed out as soon as we started - she'd stayed awake the whole car trip this time. So carrying a little 25 lb deadweight on my back for this portion. Slightly but not disasterously slushy snow. I waxed Tom's super-dry skis with some LF8 and he was much faster than last time!
We did the Ridge trail and then Teacup and back.
We did the Ridge trail and then Teacup and back.
XC skiing 45:46 [2] 6.56 mi (6:59 / mi) +203m 6:22 / mi
And my solo ski after a bit of skiing in the lodge meadow with Sylvia. She's definitely more and more comfy on the skis! So lovely out for a ski! And many fewer people - think everyone has decided it's spring and to go on other adventures...
XC skiing 2:14 [1] 0.3 mi (7:26 / mi) +1m 7:20 / mi
Oops! Got to the car skiing with S and realized I forgot my poles at the lodge, so skied back and forth for them.
Saturday Mar 30, 2019 #
8 AM
Orienteering 21:01 [1] 1.74 mi (12:05 / mi) +34m 11:24 / mi
Setting out controls @ Reed for my club training.
The training is a focus on control descriptions exercise. Within each control circle, *two* features have blue masking tape (so not very visible in the first place) on them. One of them matches your control description clue for that control, the other doesn't. Flip over the tape to find either a check mark or an 'X' to see if you are correct or not. Extra: think about what feature the incorrect control is on and what the description for it would be.
Fun exercise, think it does help people get more familiar with control descriptions!
The training is a focus on control descriptions exercise. Within each control circle, *two* features have blue masking tape (so not very visible in the first place) on them. One of them matches your control description clue for that control, the other doesn't. Flip over the tape to find either a check mark or an 'X' to see if you are correct or not. Extra: think about what feature the incorrect control is on and what the description for it would be.
Fun exercise, think it does help people get more familiar with control descriptions!
11 AM
Strength 5:00 [1] 0.06 mi (1:22:57 / mi) +4m 1:10:17 / mi
Some core while waiting for folks to finish.
Orienteering 7:28 [1] 0.87 mi (8:35 / mi) +19m 8:03 / mi
Orienteering 14:47 [1] 1.55 mi (9:32 / mi) +30m 9:00 / mi
Control pickup round 2. Some past/present students of mine were hanging near a control, so explained to them what was up. Don't think they were the sort to give it a try though...
On the other hand, my thesis student came to the club training as he's a club member. Think he did well, as he should with the training at Reed... He might actually get into it.
Medial knee pain flared up again right at the end of control collecting. Hm. Tight quads pulling on MCL? My best guess. Will take 2 days without running, change up the shoes that this has been bothering me in and stretch my quads more...
On the other hand, my thesis student came to the club training as he's a club member. Think he did well, as he should with the training at Reed... He might actually get into it.
Medial knee pain flared up again right at the end of control collecting. Hm. Tight quads pulling on MCL? My best guess. Will take 2 days without running, change up the shoes that this has been bothering me in and stretch my quads more...
Friday Mar 29, 2019 #
10 AM
Running 46:23 [2] 5.74 mi (8:05 / mi) +81m 7:45 / mi
Chatty run with Ueli. Yay for company! Checked two final control locations on way out and back. Psyched to host the training tomorrow!
Legs feel used from yesterday, but in a good way.
Legs feel used from yesterday, but in a good way.
Thursday Mar 28, 2019 #
9 AM
Running 22:31 [1] 2.35 mi (9:35 / mi) +14m 9:24 / mi
A little orienteering first, actually, checking out some of my controls around Reed for club training on Sat. Then to the track.
Drills 6:19 [2] 0.39 mi (16:11 / mi)
3 x normal drills. Someone else doing an intervals session at the track when I first arrived! Felt a little less alone!
Running 50:28 5.83 mi (8:39 / mi)
Track workout
3 x 800, 3 x 400, 3 x 200 w/ 200 roll-on within sets, 400 roll-on between sets
2:39, 2:47, 2:44
77.5, 77.4, 78.7
36.2, 36.0, 36.1
Still in heavy shoes, much better 3 weeks ago when all my 400s were 82-84s. Leg speed is coming back!
Some more control vetting on campus during return. Medial knee pain on right side said hello right at the end of my run. Not sure what that's about. Boo.
3 x 800, 3 x 400, 3 x 200 w/ 200 roll-on within sets, 400 roll-on between sets
2:39, 2:47, 2:44
77.5, 77.4, 78.7
36.2, 36.0, 36.1
Still in heavy shoes, much better 3 weeks ago when all my 400s were 82-84s. Leg speed is coming back!
Some more control vetting on campus during return. Medial knee pain on right side said hello right at the end of my run. Not sure what that's about. Boo.
Wednesday Mar 27, 2019 #
Strength 45:00 [1]
Pilates. Otherwise, coming up with names of people to review me for tenure next year and updating my CV...
Tuesday Mar 26, 2019 #
8 AM
Running tempo 1:09:29 8.71 mi (7:59 / mi) +159m 7:33 / mi
Tempo Tuesday! 2 x 14 min. Got to Oaks Bottom a different (less industrial) way, but did take longer. Felt pretty good leg-wise, stomach wasn't super happy with the second tempo.
Monday Mar 25, 2019 #
1 PM
Running 27:30 [2] 3.3 mi (8:20 / mi) +38m 8:03 / mi
Neighborhood joggeroo around Reed. Legs feel pretty good actually.
Strength 45:00 [1]
Pilates (actually before run).
Sunday Mar 24, 2019 #
8 AM
Running 10:12 [1] 1.09 mi (9:22 / mi)
Orienteering 1:15:02 [4] 6.7 mi (11:12 / mi) +360m 9:36 / mi
Wow, pretty elemental. Long at Frenchman Coulee.
Lotsa climb, lotsa running, had to keep pushing because you could run fast. No mistakes, some little slowings. Pretty sure my go straight route choice to 12 was not correct. Why, why not run around on the flats?
Good to compare a lot of the splits to Open Men. Most time lost comparing to them was a leg I tried to veer off the giant cliff instead of running the correct (not off the giant cliff) direction (better on compass!) and above-mentioned too straight leg. Good to know.
Lotsa climb, lotsa running, had to keep pushing because you could run fast. No mistakes, some little slowings. Pretty sure my go straight route choice to 12 was not correct. Why, why not run around on the flats?
Good to compare a lot of the splits to Open Men. Most time lost comparing to them was a leg I tried to veer off the giant cliff instead of running the correct (not off the giant cliff) direction (better on compass!) and above-mentioned too straight leg. Good to know.
Running 1:15 [1] 0.13 mi (9:38 / mi)
Saturday Mar 23, 2019 #
11 AM
Running 6:38 [1] 0.66 mi (10:03 / mi)
Orienteering 32:20 [4] 3.36 mi (9:37 / mi) +45m 9:14 / mi
Woo super-fun orienteering at Frenchman Spring! Such a blast. Fast open terrain, but also with enough detail to keep you on your toes. And the course was set with various challenges, some areas with more detail, some with very little and requiring good compass work and confidence.
Mostly I ran well and accurately. I'm happy with my race, but dealing with the detail could have been quicker and could have been fiercer on the running speed. Will collapsing at the finish made me realize I hadn't and probably should have. Is. A. Race!!
A few things that I'm noting I could improve on:
1- My one true mistake. I came out on the area of detail too far south. There was a control on something, but I was sure it wasn't mine, so didn't check (but maybe seeing it deflected me toward it a bit, almost sub-consiously?) It took me longer than it should have to put the whole area together and go find my control. I do remember having a hard time visualizing what the area of detail was going to be like, never having run here before and not really knowing what to expect open rock to be like. Takeaway: Look for notable features right/left of the line - there was a rocky hill that would have been helpful to guide me in.
5 - Sighted a landmark in the distance after a good bearing and ran hard at it. Plan was to just run super-fast until hitting the trail, but about 10m from the trail I chickened out, slowed down and panicked that I hadn't seen the trail yet. Convinced myself to keep going, and trail! So close. Should have had more confidence and better distance judgement to know I was still ok.
Mostly I ran well and accurately. I'm happy with my race, but dealing with the detail could have been quicker and could have been fiercer on the running speed. Will collapsing at the finish made me realize I hadn't and probably should have. Is. A. Race!!
A few things that I'm noting I could improve on:
1- My one true mistake. I came out on the area of detail too far south. There was a control on something, but I was sure it wasn't mine, so didn't check (but maybe seeing it deflected me toward it a bit, almost sub-consiously?) It took me longer than it should have to put the whole area together and go find my control. I do remember having a hard time visualizing what the area of detail was going to be like, never having run here before and not really knowing what to expect open rock to be like. Takeaway: Look for notable features right/left of the line - there was a rocky hill that would have been helpful to guide me in.
5 - Sighted a landmark in the distance after a good bearing and ran hard at it. Plan was to just run super-fast until hitting the trail, but about 10m from the trail I chickened out, slowed down and panicked that I hadn't seen the trail yet. Convinced myself to keep going, and trail! So close. Should have had more confidence and better distance judgement to know I was still ok.
Running 12:27 [1] 1.22 mi (10:12 / mi) +15m 9:50 / mi
Friday Mar 22, 2019 #
11 AM
Running 53:11 [2] 6.33 mi (8:24 / mi) +118m 7:57 / mi
Introduced Ampere's law and then spring break! Looking forward to the week 'off'. My mom is coming to town for help with S (because also spring break for daycare). It'll be great to have her around. But first, some orienteering in Eastern WA. Going to be an early morning tomorrow...
Aerobics 37:50 [2] 0.45 mi (1:24:06 / mi) +5m 1:21:08 / mi
Circuits
Thursday Mar 21, 2019 #
8 AM
Running 15:54 [1] 1.53 mi (10:24 / mi) +17m 10:02 / mi
9 AM
Drills 6:35 [2] 0.45 mi (14:38 / mi) +8m 13:52 / mi
Running hills 42:56 4.24 mi (10:08 / mi) +233m 8:39 / mi
Hill workout around Reed.
4 x 2 min, working up Steele
4 x ~45s, on super-steep paved hill out of the canyon
4 x 1:20, on trail hill out of the canyon
Legs def tired by end!
4 x 2 min, working up Steele
4 x ~45s, on super-steep paved hill out of the canyon
4 x 1:20, on trail hill out of the canyon
Legs def tired by end!
Strength 5:01 [1] 0.06 mi (1:23:14 / mi) +4m 1:09:00 / mi
Squished in before teaching. Figuring I don't actually do core later even if I tell myself I will, so did it right after my run.
Tuesday Mar 19, 2019 #
8 AM
Running 1:05:09 8.27 mi (7:53 / mi) +145m 7:28 / mi
Tempo day! 2 x 13 min this week, so pretty in Oaks Bottom! But don't love how industrial the run is to get there, may adjust route. Felt fast & good.
Monday Mar 18, 2019 #
11 AM
Running 20:46 [1] 2.07 mi (10:02 / mi) +59m 9:13 / mi
Still sunny out! Little post-lecture, pre-Pilates jaunt around the canyon.
Strength 40:00 [1]
Pilates, harder than usual because kept it flowing, few breaks.
Sunday Mar 17, 2019 #
4 PM
Running 58:12 [2] 6.88 mi (8:28 / mi) +161m 7:53 / mi
Long run foiled by work + toddler nap, but still got out there towards the end of the day. Sunny and windy - first t-shirt and shorts run of the season!
Saturday Mar 16, 2019 #
10 AM
Running 9:46 [1] 1.17 mi (8:21 / mi)
Orienteering 7:06 [3] 0.94 mi (7:33 / mi)
CROC Training by Dan
Memory and Flow training. Totally messed up into 2-3, didn't read enough ahead going to 1 because was trying to perfect my line. Whoops! Went better after that. Took it at interval pace.
Memory and Flow training. Totally messed up into 2-3, didn't read enough ahead going to 1 because was trying to perfect my line. Whoops! Went better after that. Took it at interval pace.
Orienteering 7:08 [3] 0.96 mi (7:26 / mi)
Round 2 of official training.
Drills 12:51 [2] 0.7 mi (18:21 / mi)
Did drills on the sidewalk guarding the sleeping tot in the car, while Tom went out and did the training. Got 4 x normal drills in!
Orienteering 6:54 [3] 0.86 mi (8:01 / mi)
Since we were on a map, asked Dan to just quick sketch me an additional course for a little more training!
Friday Mar 15, 2019 #
11 AM
Running 46:30 [2] 5.68 mi (8:11 / mi) +94m 7:47 / mi
A running buddy! Ueli was in town and emailed last night and so joined me for my post-lecture pre-aerobics run. So wonderful to have company and catch up with him. Maybe he'll make it to Deschutes Daze, he's trying to figure out job and life and if he can do that and still feel up for a 50k he'd like to do the next weekend.
Aerobics 44:06 [2] 0.51 mi (1:26:27 / mi) +2m 1:25:15 / mi
Oof, is definitely a good workout to do this right after a run! Much harder to be spring-y!
Thursday Mar 14, 2019 #
9 AM
Running 15:00 [2] 1.89 mi (7:56 / mi) +24m 7:38 / mi
Eep! No time, no time, scooting quickly from office to track via gym to drop off clothes to change into after the run.
Drills 3:59 [2] 0.26 mi (15:20 / mi)
2 x normal drills
Running race 10:46 [4] 3.0 km (3:35 / km)
First 3k time trial in a long time. At the least wanted under 11, and got that. Plan is to keep these up every 6 weeks or so and see improvement. Hurt bunches. This vdot is just a bit faster than my recent half which was faster than the half in early Jan (54.1 vs. 54.0 vs. 51.7), so trending in the right direction!
Miss the days of being on the East coast and doing these with a big group of us. I remember one time trial a lot of us did as part of a weekend with lots of orienteering and festivities at PG's house. Another I think Ian paced me to by PB 10:01. Think we fit 15 people for hot cocoa in my super-small studio apartment near Amherst after it. =)
Miss the days of being on the East coast and doing these with a big group of us. I remember one time trial a lot of us did as part of a weekend with lots of orienteering and festivities at PG's house. Another I think Ian paced me to by PB 10:01. Think we fit 15 people for hot cocoa in my super-small studio apartment near Amherst after it. =)
Running 14:30 [1] 1.58 mi (9:11 / mi)
Oof, just barely back in time to shower, grab a bagel and make it to my class. Students had to tell me my cardigan was inside out. Ah well.
Wednesday Mar 13, 2019 #
Strength 35:00 [1]
Lunch Pilates. Left early to get soup before teaching recitation: all.about.capacitors.
Hah, with today, past 6 days are monotonically decreasing training hours. Tomorrow will upset that trend.
Hah, with today, past 6 days are monotonically decreasing training hours. Tomorrow will upset that trend.
Tuesday Mar 12, 2019 #
8 AM
Running 1:02:43 7.78 mi (8:04 / mi) +171m 7:33 / mi
Doing that training thing! 2 x 12 min temp, on the trail at Oaks Bottom. Felt pretty good and was warmer out than it's been! Good for keeping the airways less irritated even with some harder breathing.
Will see if I succumb to S's most recent illness... hope not!
Registered for Cascade's Frenchman meets, psyched for them, even if have to work hard through snow!
Will see if I succumb to S's most recent illness... hope not!
Registered for Cascade's Frenchman meets, psyched for them, even if have to work hard through snow!
Monday Mar 11, 2019 #
Note
Training this week: has been a good thing to get the quality workouts in on Tues/Thurs mornings, so will try to keep that up. Will do a tempo tomorrow so long as a little knee niggle sorts itself out overnight. If not, guess a day off. =( Thurs I'm intending to run a 3k time trial just to see where that's at. Wed is Pilates and Fri will try a run + circuits again. This weekend there's orienteering training on Sat, then maybe long run on Sun.
11 AM
Running 28:33 [2] 2.94 mi (9:43 / mi) +49m 9:14 / mi
Pre-Pilates run with about 8 x 30s speeds mixed in. Beautiful day!
Strength 44:00 [1]
Pilates, pretty chill, only 4 of us.
Sunday Mar 10, 2019 #
9 AM
Stroller jog/run 1:25:34 [1] 9.61 mi (8:54 / mi) +185m 8:24 / mi
Longish easy stroller jog. Beautiful out. And Sylvia napped pretty much the whole time, which was strange because only a few hours after she got up. By mid-afternoon clear what was going on: sick again with a fever and all. Another one. At least it let us be grown-ups with the friends we had over for dinner, because she was sleeping the whole time...
Saturday Mar 9, 2019 #
XC skiing 50:00 [2]
Oops, left Garmin. 50 minutish family ski, with Sylvia in the backpack and Tom doing his shuffle (note: I really should wax his skis). Did different loops this time, it was again just gorgeous up there! Sylvia stayed away the whole time, even said 'weee' a few times when we went downhills (copying me, really though).
Also, we were really not along out there. Saw *5* other babies in backpacks or frontpacks. Think the others were little-er though.
Sylvia skied again on the way back from the cabin to the car. Again fun times! =)
Also, we were really not along out there. Saw *5* other babies in backpacks or frontpacks. Think the others were little-er though.
Sylvia skied again on the way back from the cabin to the car. Again fun times! =)
XC skiing 45:00 [2] 6.29 mi (7:09 / mi) +270m 6:19 / mi
Skiing a nice big loop by myself in the winter wonderland!
Friday Mar 8, 2019 #
11 AM
Running 45:50 [2] 5.56 mi (8:15 / mi) +65m 7:57 / mi
Sellwood run after giving Quiz 2 to my 74 person class. Lots of grading for my weekend.
Aerobics 45:24 [2] 0.48 mi (1:34:39 / mi) +5m 1:31:44 / mi
Good session. Definitely harder after a run!
Thursday Mar 7, 2019 #
8 AM
Running 17:50 [1] 1.94 mi (9:12 / mi) +20m 8:54 / mi
Warm-up to track.
Drills 6:17 [2] 0.39 mi (16:06 / mi)
Got 3 x standard set of drills in!
Running intervals 43:26 5.23 mi (8:18 / mi)
First track session of the season!
3 x (3 x 400m) with 200m roll-on within sets and 400m roll-on between sets
Felt not so speedy, times were 82-84s. But the speed won't come unless I work on it, so here goes!
3 x (3 x 400m) with 200m roll-on within sets and 400m roll-on between sets
Felt not so speedy, times were 82-84s. But the speed won't come unless I work on it, so here goes!
Wednesday Mar 6, 2019 #
Note
Day eaten by work. Left house at 7:15am, back at 7:50pm. At least got the short bike commute in. Did snow during most of the day, which was at least pretty to look at!
Tuesday Mar 5, 2019 #
Running 56:20 7.08 mi (7:57 / mi) +133m 7:31 / mi
Oaks Bottom run from Reed, with 2 x 11 min tempo. Chilly + sunny out. Beautiful! Legs not 100% but also not really sore.
Monday Mar 4, 2019 #
Running 15:50 [1] 2.0 mi (7:55 / mi)
Pre-Pilates warmup on the treadmill. Still sore.
Strength 45:00 [1]
And Pilates. Which, turns out, is harder when everything is sore. Apparently you use your core when running half marathons...
Saturday Mar 2, 2019 #
8 AM
Running race 1:25:34 [4] 13.1 mi (6:32 / mi) +81m 6:25 / mi
Champoeg half marathon
Nice! Pretty exactly made goal of 6:30/mi pace for this. 1st woman, 2nd overall. Was ready to finish at the end, but wasn't a major suffer-fest, probably means pacing was ok.
A nice sunny morning for it, started just above freezing - I wore 3/4 tights, t-shirt, gloves and a earwarmer band. Arms started cold, but was ok after first 2.5 mi. The course was beautiful, along the Willamette river, mostly in the woods, but some in open meadows of the park at the beginning/end.
Most exciting part of the race was a 1.5-person wide bridge that had two-way race traffic over it. First three times I had no trouble, but my final crossing required shimmying past anti-parallel runners at 6:30mi/pace...
According to AP, I ran a 1:22 half in 2013 and a 1:23 in 2014, so still looking to approach those... but not too far off now. This course was also hillier than OH courses, but not terribly hilly.
Nice! Pretty exactly made goal of 6:30/mi pace for this. 1st woman, 2nd overall. Was ready to finish at the end, but wasn't a major suffer-fest, probably means pacing was ok.
A nice sunny morning for it, started just above freezing - I wore 3/4 tights, t-shirt, gloves and a earwarmer band. Arms started cold, but was ok after first 2.5 mi. The course was beautiful, along the Willamette river, mostly in the woods, but some in open meadows of the park at the beginning/end.
Most exciting part of the race was a 1.5-person wide bridge that had two-way race traffic over it. First three times I had no trouble, but my final crossing required shimmying past anti-parallel runners at 6:30mi/pace...
According to AP, I ran a 1:22 half in 2013 and a 1:23 in 2014, so still looking to approach those... but not too far off now. This course was also hillier than OH courses, but not terribly hilly.
Orienteering race 56:00 [2] 4.0 mi (14:00 / mi)
Hmmm. My Garmin tried to install an update and failed, so no Garmin for a score-O, kinda made things harder (brought a phone, but that was tricky to manoever in/out of pocket, plus take gloves off to activate screen to see the time.)
But anyways, wasn't going full-out because quite tired legs! Had fun running around *the same park* as the half marathon was in, but this time in the dark and off trail. Quite fun, haven't played night-o in awhile!
Distance is estimate, but sure I went at least 4 mi.
But anyways, wasn't going full-out because quite tired legs! Had fun running around *the same park* as the half marathon was in, but this time in the dark and off trail. Quite fun, haven't played night-o in awhile!
Distance is estimate, but sure I went at least 4 mi.
Friday Mar 1, 2019 #
Note
(rest day)
Ok, so Feb ended with 92.05 mi of running and 21:30 hours of training, which are both shy of my 100mi and 26h goals for the month. I blame illness though.
Rest day today b/c so much work.
Rest day today b/c so much work.