Training Log Archive: maprunnerIn the 7 days ending May 4, 2019:
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Saturday May 4, 2019 #
6 AM
run/walk warm up/down 15:00 [3]
7 AM
run race 28:34 [5] 5.0 km (5:43 / km) +35m 5:31 / km
KC Corporate Challenge 5K (actually 5.13k)
I felt OK warming up and starting the race. As I was going up the hill, I told myself not to go too fast and burnout. I wasn't focused on other people as I have in past races, I was just trying to pay attention to my body.
I did have a few goals in my head from past races. When I turned the corner and got to 3K, I noticed that I was 18 seconds behind last year's pace. Oh no! I pushed hard after that, I thought. But when I hit 5K, I was still behind last year's pace. I ran like mad towards the finish line, hoping against hope that I could get a PR. But alas, I could not.
I compared my km splits from past years, and determined that I went too slow up the hill. The I went too fast from 3 to 4, and couldn't maintain the pace from 4 to 5. Data are here for anyone who is interested.
I was really disappointed not to get a PR (I missed by 17 seconds). I could have definitely done it if I paced myself better. I wasn't looking at my pace, just elapsed time. Next year I will track my pace.
On the other hand, this was a decent result, considering the fastest of my 4 practice runs was 31:50. And I still did well in my age class (7/126). And I got 22 co-workers to run this year, a new record (I'm the 5K event coordinator at my company).
I felt OK warming up and starting the race. As I was going up the hill, I told myself not to go too fast and burnout. I wasn't focused on other people as I have in past races, I was just trying to pay attention to my body.
I did have a few goals in my head from past races. When I turned the corner and got to 3K, I noticed that I was 18 seconds behind last year's pace. Oh no! I pushed hard after that, I thought. But when I hit 5K, I was still behind last year's pace. I ran like mad towards the finish line, hoping against hope that I could get a PR. But alas, I could not.
I compared my km splits from past years, and determined that I went too slow up the hill. The I went too fast from 3 to 4, and couldn't maintain the pace from 4 to 5. Data are here for anyone who is interested.
I was really disappointed not to get a PR (I missed by 17 seconds). I could have definitely done it if I paced myself better. I wasn't looking at my pace, just elapsed time. Next year I will track my pace.
On the other hand, this was a decent result, considering the fastest of my 4 practice runs was 31:50. And I still did well in my age class (7/126). And I got 22 co-workers to run this year, a new record (I'm the 5K event coordinator at my company).
Friday May 3, 2019 #
hike 20:00 [2]
brisk walk with Sandy and Kiri at the dog park
Thursday May 2, 2019 #
orienteer 30:00 [1]
Walking around the Overlook, to update the vegetation on the map and check out the trail conditions for my women's workshop this weekend.
Wednesday May 1, 2019 #
weights 30:00 [3]
Tonight's set
1. Elevated heel squat
10X body weight +20 lbs
10X body weight + 25 lbs
8X body weight + 30 lbs
8X body weight + 35 lbs
2. 20X Resistance band push out (fast)
3. Sled sprinting: pushing the sled + 20lbs the length of the gym, leaning forward in sprint form and "running" as fast as I could
4. 10X Iso-lat machine: this was a new one for me. It was heavy and hard.
1. Elevated heel squat
10X body weight +20 lbs
10X body weight + 25 lbs
8X body weight + 30 lbs
8X body weight + 35 lbs
2. 20X Resistance band push out (fast)
3. Sled sprinting: pushing the sled + 20lbs the length of the gym, leaning forward in sprint form and "running" as fast as I could
4. 10X Iso-lat machine: this was a new one for me. It was heavy and hard.
yoga 30:00 [1]
Tuesday Apr 30, 2019 #
2 PM
run/walk 35:00 [3]
I took an extra day off from work to sleep, unpack, do laundry and sew. Heavy thunderstorms all day, but there was short break around 2 so I went out for short, flat, easy shuffle around west campus.
Spent a long time writing AP logs, uploading RouteGadget and obsessing over splits in WinSplits Pro. I also played around with Quickroute and my DOMA archive. I can not get any map to upload so I had to go with plan B for my entries below.
Spent a long time writing AP logs, uploading RouteGadget and obsessing over splits in WinSplits Pro. I also played around with Quickroute and my DOMA archive. I can not get any map to upload so I had to go with plan B for my entries below.
Monday Apr 29, 2019 #
10 AM
hike 1:00:00 [1] 3.54 km (16:58 / km) +20m 16:31 / km
Got up very early to see the kids off to school, then I went back to bed for another hour.
Mike had drawn a new O map of the Taconic Hereford area but then left the map at home. He still wanted to check it out, see the trails and the vegetation, so we went for a short hike. Some parts of the woods are very nice.
Back to the house to eat lunch, play with the dogs, finish laundry and pack. Then we drove back to the Albany airport with a stop at the Martin Van Buren national historical site along the way.
Mike had drawn a new O map of the Taconic Hereford area but then left the map at home. He still wanted to check it out, see the trails and the vegetation, so we went for a short hike. Some parts of the woods are very nice.
Back to the house to eat lunch, play with the dogs, finish laundry and pack. Then we drove back to the Albany airport with a stop at the Martin Van Buren national historical site along the way.
10 PM
Note
Thoughts on West Point races (edited 5/1/19)
1. I like 1:7500 maps
2. I like being the youngest age class on the course.
3. I had 2 good races and one decent race (despite my mistakes). My efforts to work on navigation and reduce errors are paying off.
4.It will be weird to see my ranking points on Brown after years of being a mid-range Green runner. At least the AP system is consistent across courses and I can use those values to keep me honest.
5. On the other hand, I'll have to accept the fact that this is my youngest (and presumably best) year on Brown and it will all be downhill from here.
6. I have not yet accepted the fact that I will be on Brown for the rest of my life.
7. I loved visiting family this weekend, but that meant we rushed off after each race and I didn't get to socialize as much as I would like. Saw many of you in passing for only a minute or two; wish it could have been longer.
8. I am not in shape for three races in one weekend, especially if it is hilly. Need to work on endurance.
1. I like 1:7500 maps
2. I like being the youngest age class on the course.
3. I had 2 good races and one decent race (despite my mistakes). My efforts to work on navigation and reduce errors are paying off.
4.It will be weird to see my ranking points on Brown after years of being a mid-range Green runner. At least the AP system is consistent across courses and I can use those values to keep me honest.
5. On the other hand, I'll have to accept the fact that this is my youngest (and presumably best) year on Brown and it will all be downhill from here.
6. I have not yet accepted the fact that I will be on Brown for the rest of my life.
7. I loved visiting family this weekend, but that meant we rushed off after each race and I didn't get to socialize as much as I would like. Saw many of you in passing for only a minute or two; wish it could have been longer.
8. I am not in shape for three races in one weekend, especially if it is hilly. Need to work on endurance.
Sunday Apr 28, 2019 #
8 AM
run/walk warm up/down 20:00 [3]
9 AM
orienteer race 1:07:21 [4] 3.3 km (20:25 / km) +111m 17:28 / km
West Point, Long
A cold rainy day, ugh! I was not prepared with the right clothes, and once again I wore my light weight running jacket (which was perfect).
As I warmed up, I could tell that my legs were tired and that running was not going to be an option today. My goal was to be clean and keep moving at a brisk pace.
While I waited to start, I looked at the clue sheet and saw that the first control was a water stop, so I knew it was going to be a long leg. I saw most people heading up the road after the start, but one girl (F18?) headed right into the woods. When I saw our first leg, I decided right away to take it straight. I never looked, and therefore never saw, the road option. Given my tired legs, the straight route was the correct decision for me. I caught up with a group of folks looking for the control, but I reminded myself to keep going to the very big cliff on the edge of a noticeable marsh. I led everyone into the marker, and had to push past people to leave :)
My concentration and map reading was good for the next two controls, and I stopped for a few seconds to choose the route to 4. I was executing well and had a plan for when to leave the trail to attack 4. But I messed it up, and my brain function just disappeared. I noticed pretty quickly that I wasn't right and I slowed down and tried to figure it out, but I never did bail back to the trail (as I should have). Instead I just wandered a bit (slowly!) until I saw a huge boulder down the hill, and then my brain recognized it on the map as our 6th control. Somehow in all this wandering I never figured out that I needed to be up on the hill to find 4. But now I ran back up the hill and found it. AP says I lost time to 5 but this must have been just slow walking through the crappy vegetation (which I kept reminding myself was the same for us all!)
I thought it would be a breeze to find 6 since I had already seen it but once again my brain wasn't there. I stopped and hesitated, thought I should have seen it already, questioned myself, backed up, looked around, saw a stream of people heading down the hill and decided it would be best to follow them. I think my body was tired after two races the day before and my concentration was shot today.
I took the intermittent trail to 7 which was a good choice.
I felt OK going to 8, just a bit slower and hesitant than I would like. I knew I was right across from the major hill and cliff, and I was crossing a stream (or two or three). I suddenly felt lost, and I stopped dead in the middle of a stream to figure it out. I must have stood there for a full minute before I convinced myself I was on track and I just had to get through the dark green that I had wandered into.
After that I settled down and finished the course with out any mishaps (probably because it was pretty easy to follow the streams).
I had seen the last control and finish set up as I walked to the start, so as I approached I tried to decide if I would sprint it or not. I decided I wanted to salvage my bad day, so I climbed the hill, stopped for a few seconds to catch my breath, then punched and sprinted for all I was worth to the finish. Fastest woman, a fact that only I would notice or care about, but I'll take the made-up minor victory.
Back to Clinton Corners, for a nice afternoon visiting with the kids and Annette. Stephen made a delicious dinner, I had a couple of glasses of prosecco, and all was right with the world.
A cold rainy day, ugh! I was not prepared with the right clothes, and once again I wore my light weight running jacket (which was perfect).
As I warmed up, I could tell that my legs were tired and that running was not going to be an option today. My goal was to be clean and keep moving at a brisk pace.
While I waited to start, I looked at the clue sheet and saw that the first control was a water stop, so I knew it was going to be a long leg. I saw most people heading up the road after the start, but one girl (F18?) headed right into the woods. When I saw our first leg, I decided right away to take it straight. I never looked, and therefore never saw, the road option. Given my tired legs, the straight route was the correct decision for me. I caught up with a group of folks looking for the control, but I reminded myself to keep going to the very big cliff on the edge of a noticeable marsh. I led everyone into the marker, and had to push past people to leave :)
My concentration and map reading was good for the next two controls, and I stopped for a few seconds to choose the route to 4. I was executing well and had a plan for when to leave the trail to attack 4. But I messed it up, and my brain function just disappeared. I noticed pretty quickly that I wasn't right and I slowed down and tried to figure it out, but I never did bail back to the trail (as I should have). Instead I just wandered a bit (slowly!) until I saw a huge boulder down the hill, and then my brain recognized it on the map as our 6th control. Somehow in all this wandering I never figured out that I needed to be up on the hill to find 4. But now I ran back up the hill and found it. AP says I lost time to 5 but this must have been just slow walking through the crappy vegetation (which I kept reminding myself was the same for us all!)
I thought it would be a breeze to find 6 since I had already seen it but once again my brain wasn't there. I stopped and hesitated, thought I should have seen it already, questioned myself, backed up, looked around, saw a stream of people heading down the hill and decided it would be best to follow them. I think my body was tired after two races the day before and my concentration was shot today.
I took the intermittent trail to 7 which was a good choice.
I felt OK going to 8, just a bit slower and hesitant than I would like. I knew I was right across from the major hill and cliff, and I was crossing a stream (or two or three). I suddenly felt lost, and I stopped dead in the middle of a stream to figure it out. I must have stood there for a full minute before I convinced myself I was on track and I just had to get through the dark green that I had wandered into.
After that I settled down and finished the course with out any mishaps (probably because it was pretty easy to follow the streams).
I had seen the last control and finish set up as I walked to the start, so as I approached I tried to decide if I would sprint it or not. I decided I wanted to salvage my bad day, so I climbed the hill, stopped for a few seconds to catch my breath, then punched and sprinted for all I was worth to the finish. Fastest woman, a fact that only I would notice or care about, but I'll take the made-up minor victory.
Back to Clinton Corners, for a nice afternoon visiting with the kids and Annette. Stephen made a delicious dinner, I had a couple of glasses of prosecco, and all was right with the world.