Training Log Archive: AliCIn the 7 days ending Jun 1, 2014:
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Sunday Jun 1, 2014 #
3 PM
Running 22:17 [1] 2.41 mi (9:15 / mi) +57m 8:37 / mi
Legs too tired to sprint at RIT, so just went to Scottsville for a little putter around from Tom's parent's house. Down to the George bridge, where the local teens were hanging out and jumping off into a pool. Looked like fun!
Saturday May 31, 2014 #
11 AM
Orienteering 2:56:00 [2] 16.0 mi (11:00 / mi)
Rochester Map Adventure!!
This was a blast! For reals. I think if it were a short score-o, have to wait around to find the clue might be annoying. But on a 3h scale, it's totally fine and even fun. At least, I think. And I even missed one. Could not tell how many sides the darn smoke stack had! I guess I had to go around the back side of the building to get the light right, just became convinced I was only seeing 3 sides facing me at one point.
But anyways, found the tree first at #1 right from the start, then #8 and then did a giant clockwise loop, wanting to get all the 2 point controls and the most northern way out had the most controls along it on the way out. Had some bikes alongside going out Main St., but then they probably did things to get all the controls doing the 5h version and I just went into Cobbs Hill park.
From there, some skittering around the neighborhood, over to Highland Park, then through Mt. Hood cemetery, then campus and then a last neighborhood skitter, picking up some last controls 2, 3, 5 right near the finish because I had time.
Totally recommend, thanks ROC!
This was a blast! For reals. I think if it were a short score-o, have to wait around to find the clue might be annoying. But on a 3h scale, it's totally fine and even fun. At least, I think. And I even missed one. Could not tell how many sides the darn smoke stack had! I guess I had to go around the back side of the building to get the light right, just became convinced I was only seeing 3 sides facing me at one point.
But anyways, found the tree first at #1 right from the start, then #8 and then did a giant clockwise loop, wanting to get all the 2 point controls and the most northern way out had the most controls along it on the way out. Had some bikes alongside going out Main St., but then they probably did things to get all the controls doing the 5h version and I just went into Cobbs Hill park.
From there, some skittering around the neighborhood, over to Highland Park, then through Mt. Hood cemetery, then campus and then a last neighborhood skitter, picking up some last controls 2, 3, 5 right near the finish because I had time.
Totally recommend, thanks ROC!
Thursday May 29, 2014 #
7 AM
Running 17:29 [1] 2.1 mi (8:20 / mi) +13m 8:11 / mi
Drills 8:23 [1] 0.58 mi (14:28 / mi)
Normal running drills.
High knees, kick-butts, sideways skip, grapevine, high hops and running backwards x 3.
High knees, kick-butts, sideways skip, grapevine, high hops and running backwards x 3.
Running 46:55 5.6 mi (8:23 / mi) +11m 8:20 / mi
And the 600-400 workout with Kevin. Perfect running weather! Low humidity mid 60s. Woo!
5 x 600 on, 200 off, 400 on, 400 off
Looked at the map from Trondheim WOC spectator sprint. Yup, hard to read a map at 80s lap pace.
On times:
2:02, 78
1:57, 75
2:03, 79
1:59, 77
2:00, 74
Was reading maps on Kevin's leads, so first set, third set and then the first half of the fifth set 600 and 400. Really good to do, gotta keep remembering to bring a map to these!
5 x 600 on, 200 off, 400 on, 400 off
Looked at the map from Trondheim WOC spectator sprint. Yup, hard to read a map at 80s lap pace.
On times:
2:02, 78
1:57, 75
2:03, 79
1:59, 77
2:00, 74
Was reading maps on Kevin's leads, so first set, third set and then the first half of the fifth set 600 and 400. Really good to do, gotta keep remembering to bring a map to these!
Wednesday May 28, 2014 #
4 PM
Running 5:58 [1] 0.76 mi (7:48 / mi) +9m 7:32 / mi
Running 15:23 1.8 mi (8:33 / mi) +16m 8:19 / mi
Pre-Zumba mini hill workout on the dreaded treadmill.
3 x 3 min at 10.0 elevation at 7mph. The least fun thing is the sweat just does not evaporate!!
3 x 3 min at 10.0 elevation at 7mph. The least fun thing is the sweat just does not evaporate!!
Strength 13:00 [1]
Aerobics 42:31 [1]
Zumba! Yay, more of the old tunes mixed on in! And one new one I really liked too.
Also, a bit harder than normal after mini-hill workout.
Also, a bit harder than normal after mini-hill workout.
Running 3:38 [1] 0.44 mi (8:16 / mi) +4m 8:02 / mi
Tuesday May 27, 2014 #
7 AM
Running 35:42 [1] 4.24 mi (8:25 / mi) +52m 8:07 / mi
Morning little recovery run around Ottawa Park. Legs much better than after last 5k!
Strength 12:02 [1] 0.13 mi (1:33:06 / mi) +1m 1:30:55 / mi
Monday May 26, 2014 #
7 AM
Running 10:51 [1] 1.34 mi (8:05 / mi) +1m 8:04 / mi
Running 17:43 [4] 3.16 mi (5:36 / mi) +2m 5:36 / mi
Kip Boulis 5k in Perrysburg, OH
Tom and I headed over the river to Perrysburg to race in their Memorial Day race. Specifically memorializing Kip Boulis, a policeman who died in 1976 trying to rescue a capsized boat in the Maumee. Those in the boat survived but he didn't.
Anyways, felt not so inspired because allergies are acting up including enough post-nasal drip that my throat hurts. But, figure that Benedryl before racing is probably not a good idea... So I told myself just to start at 5:40 pace and to take it from there.
That worked, I felt bad and like maybe I was going to go asthmatic in the first mile, but nope, breathing cleared up and was able to negative split. The last mile included a 0.6 mile straightaway that let you see the finish *forever*. Mentally tough!
A Kenyan and a guy sponsored by Newtons took off after the first half mile when many were running too fast. Then I was chasing tall guy in small shorts and guy in grey the whole race. They switched pleces towards the end, I caught neither. A high school boy decided to catch and pass me after a mile, but couldn't keep the pace up and I passed him before the second.
Not a PR, but perhaps on pace for it, if Garmin's distance is true. So a totally good performance for staring out in miserable-land!
Tom and I headed over the river to Perrysburg to race in their Memorial Day race. Specifically memorializing Kip Boulis, a policeman who died in 1976 trying to rescue a capsized boat in the Maumee. Those in the boat survived but he didn't.
Anyways, felt not so inspired because allergies are acting up including enough post-nasal drip that my throat hurts. But, figure that Benedryl before racing is probably not a good idea... So I told myself just to start at 5:40 pace and to take it from there.
That worked, I felt bad and like maybe I was going to go asthmatic in the first mile, but nope, breathing cleared up and was able to negative split. The last mile included a 0.6 mile straightaway that let you see the finish *forever*. Mentally tough!
A Kenyan and a guy sponsored by Newtons took off after the first half mile when many were running too fast. Then I was chasing tall guy in small shorts and guy in grey the whole race. They switched pleces towards the end, I caught neither. A high school boy decided to catch and pass me after a mile, but couldn't keep the pace up and I passed him before the second.
Not a PR, but perhaps on pace for it, if Garmin's distance is true. So a totally good performance for staring out in miserable-land!
Running 20:02 [1] 2.25 mi (8:54 / mi) +2m 8:53 / mi
Cooling down, chatting with Karen, who I met the first race I did here in Toledo. She hit her head hard slipping on ice this winter and it's taken a bit to get back into it!