Training Log Archive: AliCIn the 31 days ending May 31, 2007:
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Thursday May 31, 2007 #
Running warm up/down 40:00 [2]
Warm up and down.
Running intervals (Track) 11:00 [5]
Since I'm no longer really training for anything specifically on the track, I decided to do steeplechase intervals. Why? Less boring. Plus it could be useful for hurdling over trees in the woods... =)
I did two times 800 steeplechase- short rest - 300 w/o hurdles.
I was getting better at keeping momentum over the hurdles, but just felt draggy generally. Too many days of hard stuff in a row! So I didn't do the third set as I wanted, instead just did a 400 steeplechase and a 400 w/o hurdles.
I did two times 800 steeplechase- short rest - 300 w/o hurdles.
I was getting better at keeping momentum over the hurdles, but just felt draggy generally. Too many days of hard stuff in a row! So I didn't do the third set as I wanted, instead just did a 400 steeplechase and a 400 w/o hurdles.
Wednesday May 30, 2007 #
Running warm up/down 12:00 [1]
Orienteering race 38:30 [4] ***
Summer Series at Wittenham Clumps, 7th overall.
Good training. I found far too many nettles though! Was particularily happy with my 3rd leg, when people had thinned out at bit, so I was more orienteering on my own. I even caught someone, but then he had a better route choice to the final control and gained on me again. 2nd loop, was totally distracted- by nettles, by running near Kat, and was just plain messy for three or so controls. Oh, and afterwards, I realized for the woods bits I had completely ignored the contours, since there was so much else to go on. Not good- that's what screwed up my route choice to the final control!
Legs a bit tired from the hard hills yesterday, but not tight, just fatigued.
Good training. I found far too many nettles though! Was particularily happy with my 3rd leg, when people had thinned out at bit, so I was more orienteering on my own. I even caught someone, but then he had a better route choice to the final control and gained on me again. 2nd loop, was totally distracted- by nettles, by running near Kat, and was just plain messy for three or so controls. Oh, and afterwards, I realized for the woods bits I had completely ignored the contours, since there was so much else to go on. Not good- that's what screwed up my route choice to the final control!
Legs a bit tired from the hard hills yesterday, but not tight, just fatigued.
Tuesday May 29, 2007 #
Running warm up/down 25:00 [2]
To South Parks and a bit around, planning how I wanted my intervals to go up the hill.
Running intervals (Hills) 17:00 [5]
Tough stuff!! A combination of my and Joe's plans for the hills session.
First we did 3 minutes up, 1 min down, 1 min back up. The 3 minutes up was quick 5k pace, the 1 min down maintained 5k pace, but was obviously easier, being down hill. The final minute was 3k pace or faster. I made sure to run over the top of the hill each time- something my ski coach always said was never to finish intervals just at the top of the hill, because that trains you to let up there in races too- always make sure to carry up and over the top.
So we did that twice, then moved onto Joe's pyramids- 15s, 30s, 45s, 1min, 45s, 30s, 15s. All uphill, all returning back to the same tree to start. Really good work. Definitely done at the end!
First we did 3 minutes up, 1 min down, 1 min back up. The 3 minutes up was quick 5k pace, the 1 min down maintained 5k pace, but was obviously easier, being down hill. The final minute was 3k pace or faster. I made sure to run over the top of the hill each time- something my ski coach always said was never to finish intervals just at the top of the hill, because that trains you to let up there in races too- always make sure to carry up and over the top.
So we did that twice, then moved onto Joe's pyramids- 15s, 30s, 45s, 1min, 45s, 30s, 15s. All uphill, all returning back to the same tree to start. Really good work. Definitely done at the end!
Running warm up/down 35:00 [2]
In between the intervals (mostly jogging back down hill), and cool down back home.
Monday May 28, 2007 #
Running warm up/down 15:00 [1]
Just a Jog. Warm-up before circuits.
Strength (Circuits) 40:00 [2]
OUOC Circuits in Jesus squash courts, as the grass was still soaked from two days of nasty weather. Did 45 seconds of exercise- 15 seconds off, as our winter circuits sessions did. Good stuff.
Field Sports (Soccer) 20:00 [1]
OUCCC vs OUAC 'Football' match- I could only stay for the first 35 minutes though, as friends were having a good-bye dinner for me...
Sunday May 27, 2007 #
Running (Over-Distance) 2:10:00 [1]
Yay! Finally a nice, slower-paced, over-distance run! I'm not sure I'd done a proper one of these since coming to Oxford. I miss them.... Sure was a rainy one- went up to Shotover, and ran around (no map though, didn't want to have to deal with it in the rain!)
Too bad not many people here seem to like going long and slow- it's a nice conversational pace and it'd be nice to have company!
Too bad not many people here seem to like going long and slow- it's a nice conversational pace and it'd be nice to have company!
Saturday May 26, 2007 #
Orienteering race (Score) 1:00:00 [4] ***
Oxford City Score event. Pretty cool, first time for many things- a score event, seeing the Oxford city map, orienteering in Oxford proper. All were good/fun!! It was really bizarre to be running headlong around all the tiny passageways and such and then run into other people doing the course near the controls. I really hesitated when I had to come up with a plan for a bunch of controls in the middle of the city- and still, my plan wasn't excellent... should have had the map unfolded more to consider the controls as a complete set!
BBQ afterwards. Mmmmmmm.... =)
(Walking the BBQ and extra food 2mi back because the car had to take off = not quite as much fun, but should almost count as a strength workout!!!)
BBQ afterwards. Mmmmmmm.... =)
(Walking the BBQ and extra food 2mi back because the car had to take off = not quite as much fun, but should almost count as a strength workout!!!)
Friday May 25, 2007 #
Running (Steady) 50:00 [3]
OxRad loop with Jess, Steve, Oz. Bit too fast for what I wanted to do today, but it was good to run with people. Legs are tired from yesterday's workout, but not ridicuously sore.
Thursday May 24, 2007 #
Running (Club Run) 50:00 [2]
Club Run with Scott, SGB, Chris M. As we went out the woods workout we did some super-duper short woods workout stops, but then we turned of into Mesopotamia, through Headington Hill and South Parks, then to the Kidneys along the river, and back to the track.
Running intervals (Track) 20:00 [5]
Did the session with Jess, session set by Paddy:
One set:
400 - 86
30 sec off
800 - 88 per lap
30 sec off
400 - 82
All that, times 4 = 4 miles of hard intervals!
Tough stuff, was good to do with Jess! Bit tired from the 50 minute run before, as well. We did three 100m accelerations at the end as well.
One set:
400 - 86
30 sec off
800 - 88 per lap
30 sec off
400 - 82
All that, times 4 = 4 miles of hard intervals!
Tough stuff, was good to do with Jess! Bit tired from the 50 minute run before, as well. We did three 100m accelerations at the end as well.
Running warm up/down 40:00 [1]
Few laps warm up at the track, stuff between intervals, jog back from the track. I was beat for sure on the way back. Desperately needed water- it was a hot one!
Wednesday May 23, 2007 #
Running 30:00 [2]
Run to lab, then to Florence Park with bamboo control stakes in my backpack with pinpunches attacking my head the whole way! Got lots of interesting looks as I traversed Oxford...
Something in my left quad is slightly tweaked from my run yesterday, but nothing bad. Think it'll be gone by tomorrow.
Something in my left quad is slightly tweaked from my run yesterday, but nothing bad. Think it'll be gone by tomorrow.
Cycling 10:00 [3]
A furious cycle from Florence Park back to the lab to get to a lecture I really wanted to be at (on Radioastronomy, oh yeah!) Helen's bike is faster than mine. I think my back wheel has a slow leak.
Tuesday May 22, 2007 #
Running 1:38:40 [3]
Long, but still fairly quick, run to Shotover with SGB. We ran through all the woods/parks possible on the way up and back, and ran the ~3 mile cross-country course at Shotover while we were there. It was funny, because I remember bits and pieces of it from orienteering training in the winter (remembered where we had the snowball fight!), but couldn't really put where I was going together.
Got some hills in after so much track training!
Got some hills in after so much track training!
Monday May 21, 2007 #
Running 43:00 [3]
Cross-country team's Monday steady (which is generally level 2-3 pace for me) to the golf course.
Strength 35:00 [1]
OUOC Circuits. Hannah had some good new exercises that were more orienteering-specific. Good stuff!
Sunday May 20, 2007 #
Running 30:00 [1]
Jog over to Frisbee Cuppers and back to Sainsbury's to food shop afterwards.
Field Sports (Ultimate Frisbee) 20:00 [3]
Ultimate Frisbee Cuppers competition for the Frisbedials (= Remedial Frisbee) the astrophysics ultimate team. Good fun, and hard at times, I'm very competetive but not so quick on the instant speed side of things so I did lots of attempting to chase people down, which was tiring!
I'm also a bit tired from yesterday, I'll admit.
I'm also a bit tired from yesterday, I'll admit.
Saturday May 19, 2007 #
Running warm up/down 40:00 [1]
20 min before 1500m, some jogging inbetween the 1500m and 5k, a good 10 minutes inbetween the 5k and the 2k steeplechase, and then not terribly much afterwards- just a lap I think.
Running race (1500m) 4:55 [5] 1.5 km (3:17 / km)
1500m race on the track. The two girls from Cambridge took it off, with me and Marina behind them, which was fine by me since it was way windy and I wanted the shelter, being much taller than all the other girls. Marina and one Cambridge girl dropped off somewhere on the 3rd lap, and Clare and I came around with 400 to go together. She had been leading the whole way and I knew I needed to make my move somewhere soon as people told me she had a quick kick for the finish. So I pulled around with 300 to go and didn't look back! Apparently I had 40m on her by the finish!
Running race (5k) 17:53 [5] 5.0 km (3:35 / km)
5k race. This was run with the seconds team, so there were 8 runners in the race instead of just 4. Oxford dominated. We started slow, but by the 3rd lap, it was 4 Oxford girls and one Cambridge girl in a pack. We kept switching the lead to break the wind. Around lap 7 I took the lead and sped it up a bit which broke the pack, which needed to happen since points-wise, we needed our two first team girls (me and Courtney) to break from the one Cambridge girl. I led a lap, then Courtney, then she totally broke away from me with 1k to go- she's a stronger runner- I had nothing to respond with, espeically after the 1500m.
Very happy with 17:53, however. 8 seconds off PB, in wind with some slowness at the beginning for tactics, and after having done a 1500.
Very happy with 17:53, however. 8 seconds off PB, in wind with some slowness at the beginning for tactics, and after having done a 1500.
Running race (2k steeple) 7:29 [5] 2.0 km (3:45 / km)
To finish the day off, I offered to do the steeplechase instead of Cathy, who was slightly injured.
Lots of fun! I'd never really hurdeled anything before, except for the occasional tree in the woods or something, but a friend showed me the basics right before the race, and then was off! The water barriers were difficult, but really fun. I only landed on one foot once (landing on two is much slower!), but I know I could and keep more momentum if I practiced at all at it.
It's probably the track event most like orienteering. There's stuff to get around, and it's a bit more mental- I kept forgetting that I was supposed to run really hard because I was often thinking about just getting over the next barrier!
Bit tired afterwards. Think I competed over the most distance of anyone at the varsity match.
Lots of fun! I'd never really hurdeled anything before, except for the occasional tree in the woods or something, but a friend showed me the basics right before the race, and then was off! The water barriers were difficult, but really fun. I only landed on one foot once (landing on two is much slower!), but I know I could and keep more momentum if I practiced at all at it.
It's probably the track event most like orienteering. There's stuff to get around, and it's a bit more mental- I kept forgetting that I was supposed to run really hard because I was often thinking about just getting over the next barrier!
Bit tired afterwards. Think I competed over the most distance of anyone at the varsity match.
Friday May 18, 2007 #
Running 15:00 [1]
Taking it easy for tomorrow!!!
Thursday May 17, 2007 #
Running 35:00 [1]
Easy light session on the track. I'm trying to rest up and prepare for varsity on Saturday. I did two 200s at a fast but easy pace, and visualized a 1500m race as I ran it on the track.
Tuesday May 15, 2007 #
Swimming (Pool) 25:00 [2]
Swimming with Helen in the early morning. Wow, I haven't been swimming in forever! Since before my shoulder surgery last summer at the very least, and not for training of any sort since highschool?
Definitely worked my upperbody and shoulders and was more aerobic work than I remember swimming being...
Definitely worked my upperbody and shoulders and was more aerobic work than I remember swimming being...
Running warm up/down 7:00 [1]
Jog home from Iffley after swimming.
Running warm up/down 40:00 [1]
To track, a few warm-up laps, some drills, warm down, jog home.
Running intervals (Track) 10:00 [4]
A wierd track session.
I haven't ever run a straight 1500m race before (as opposed to a mile, which is very similar, but not quite the same), so I emulated it with a 400 at 5k pace, 200 jog, 400 at 5k pace, 200 jog and 300 at 1500m pace to finish off. It was really more mental preparation than anything else. I thought about what I wanted to think about at each part of the race- unlike orienteering you can completely mentally map out a track race!
Finished it up with a 600 at 5k pace, and then a 300 at 1500m pace with Cathy.
I haven't ever run a straight 1500m race before (as opposed to a mile, which is very similar, but not quite the same), so I emulated it with a 400 at 5k pace, 200 jog, 400 at 5k pace, 200 jog and 300 at 1500m pace to finish off. It was really more mental preparation than anything else. I thought about what I wanted to think about at each part of the race- unlike orienteering you can completely mentally map out a track race!
Finished it up with a 600 at 5k pace, and then a 300 at 1500m pace with Cathy.
Monday May 14, 2007 #
Running (Recovery?) 40:00 [2]
Run with Helen before circuits. Intended to be a recovery run, but probably slightly quicker than true recovery pace. Uni Parks + backwards Woods Workout loop, ending at New College Sports Ground.
Strength (Circuits) 35:00 [1]
Felt easier than normal for some reason, not sure if it was the exercises we chose or what. Still good though, and I'll be less sore which is good for resting up for varsity athletics.
Sunday May 13, 2007 #
Running warm up/down 35:00 [1]
Running race (5k) 17:45 [5]
5k time trial at the Banister track! And a new PB by over a minute- I'm pretty sure I hadn't run under 19 before!
It was a gross rainy day, but actually cleared up a bit right before we started. I ran in long tights because I didn't want too pull anything, but it was actually really warm running.
The time trial was for one spot on the Blues team for next weekend's Athletics Match against Cambridge. There were two of us really racing for the spot. The other girl, Cathy, started out way fast, but we stayed together and traded leads every lap for the first 8 laps. Then I kept the lead after that and opened up gap (15 seconds) by the end. The twelve and a half laps passed remarkably quickly! The hundreds just kept flying by...
It was a gross rainy day, but actually cleared up a bit right before we started. I ran in long tights because I didn't want too pull anything, but it was actually really warm running.
The time trial was for one spot on the Blues team for next weekend's Athletics Match against Cambridge. There were two of us really racing for the spot. The other girl, Cathy, started out way fast, but we stayed together and traded leads every lap for the first 8 laps. Then I kept the lead after that and opened up gap (15 seconds) by the end. The twelve and a half laps passed remarkably quickly! The hundreds just kept flying by...
Saturday May 12, 2007 #
Orienteering race 20:30 [3] *** 3.8 km (5:24 / km)
23c
OUOC Cuppers!
New College was 2nd to Jesus College, perhaps by quite a bit.
It was fun. I ran, but not hard, which was difficult for me, being a very competitive gal! It was really good practice for fast-paced map reading- I found sometimes I had gotten to a control, before figuring my way out, just because everything was so close that I didn't have time! I was also pretty bad at keeping my map orientated the right way- I think again because of the quickness of everything- but real good practicing for sprints!
Also my first time pin-punching since over 5 years ago when I orienteered a bit in New England! Good stuff.
New College was 2nd to Jesus College, perhaps by quite a bit.
It was fun. I ran, but not hard, which was difficult for me, being a very competitive gal! It was really good practice for fast-paced map reading- I found sometimes I had gotten to a control, before figuring my way out, just because everything was so close that I didn't have time! I was also pretty bad at keeping my map orientated the right way- I think again because of the quickness of everything- but real good practicing for sprints!
Also my first time pin-punching since over 5 years ago when I orienteered a bit in New England! Good stuff.
Running warm up/down 7:00 [1]
Easy jog collection controls. I'm keeping it easy today as I have to run a 5k time trial tomorrow.
Friday May 11, 2007 #
Running (Recovery) 42:00 [1]
Easyish run with Kristin. Did the woods workout loop minus the back playing fields, plus 1.5 times around Uni Parks. We sped up in Uni Parks, but it remained slow enough to help me recover hopefully!
I'm a bit tight from running the mile yesterday.
I'm a bit tight from running the mile yesterday.
Thursday May 10, 2007 #
Running warm up/down 45:00 [1]
To track, warm up at track, cool down after race, back from the track.
Running race (Mile) 5:16 [5]
So the Oxford track at Iffley road was just named in honor of Sir Roger Bannister, who first ran a sub-4 minute mile on this specific track. In honor of the occasion, there was a mile showcase race with men and women from the athletics club here invited to compete.
Not having raced a mile on the track since age 12 or so, I just went out with the fastest girl and stayed on her as long as I could. I ran most of the race right behind her, but she was able to pull away and gain 3 second in the last lap. I ran 5:16.3, which is under the half-blues time and my PB by over 30 seconds!! Wahoo!
Not having raced a mile on the track since age 12 or so, I just went out with the fastest girl and stayed on her as long as I could. I ran most of the race right behind her, but she was able to pull away and gain 3 second in the last lap. I ran 5:16.3, which is under the half-blues time and my PB by over 30 seconds!! Wahoo!
Wednesday May 9, 2007 #
Running (Recovery) 35:00 [1]
JaJ: Just a Jog. And just what I needed. My body's been a bit tired, with just coming back from Japan, two races, circuits and hard intervals yesterday. I was really dragging in Uni Parks, and felt silly having everyone around me run so much faster, but that was definitely what I needed to do today!
Tuesday May 8, 2007 #
Running warm up/down 40:00 [2]
To track, more warm-up, inbetween intervals, back from track.
Running intervals (Track) 14:00 [5]
2 x 1200, with alternate 100s at 5k or 3k pace, 400m jog in between
2 x 800, with alternate 100s at 3k or 1500 pace, 400m jog in between
I was sore from the weekend's races and circuits yesterday, so wasn't feeling very spry, but still was able to move fast-ish. Ran with Courtney and Kathy, who are both faster than me, so it kept the intervals pretty hard. Great to finally be training with others again! We ran the 1200 laps at about 83 second pace and the 800 laps at 81.
2 x 800, with alternate 100s at 3k or 1500 pace, 400m jog in between
I was sore from the weekend's races and circuits yesterday, so wasn't feeling very spry, but still was able to move fast-ish. Ran with Courtney and Kathy, who are both faster than me, so it kept the intervals pretty hard. Great to finally be training with others again! We ran the 1200 laps at about 83 second pace and the 800 laps at 81.
Monday May 7, 2007 #
Running (Steady) 40:00 [2]
Iffley Lock loop. Met Kristin, a Dartmouth runner over on an exchange for a term. Pace was steady, not too pushy, although probably quicker than I would have run on my own!
Strength 40:00 [1]
OUOC Circuits! Good fun, but my triceps were so sore from orienteering over the weekend that I couldn't do any arm exercises. Why in the world would my triceps be sore?
Sunday May 6, 2007 #
Orienteering race (Relay) 42:00 [4] ***** 5.2 km (8:05 / km) +115m 7:16 / km
18c
A really, really good leg for me!
I was a bit flustered at the start, because I realized 10 minutes *after* Kat started that I had left my O-shoes in the car and had to run back to the campsite to fetch them. Good warm-up! Since Kat pulled out from really bad blisters, I also had to decide when to start- I made sure some of the first women had come by, and then didn't start exactly with anybody because I didn't want to distract them!
All in all, I ran about a good a race as I can run right now. I messed up a bit on the first control, but nothing huge. After that, I looked at the map when I had to, ran hard when I could, and noticed the other women around me, but didn't get distracted by them, which is good because I had different gaffling.
I felt lots more comfortable than the day before with the map and what I was seeing in front of me. I ended up finishing in 3rd, having made up 2 or so places since when I started, and the announcer got real excited that I had made up tons of time- not realizing our team was disqualified- oops!
I was a bit flustered at the start, because I realized 10 minutes *after* Kat started that I had left my O-shoes in the car and had to run back to the campsite to fetch them. Good warm-up! Since Kat pulled out from really bad blisters, I also had to decide when to start- I made sure some of the first women had come by, and then didn't start exactly with anybody because I didn't want to distract them!
All in all, I ran about a good a race as I can run right now. I messed up a bit on the first control, but nothing huge. After that, I looked at the map when I had to, ran hard when I could, and noticed the other women around me, but didn't get distracted by them, which is good because I had different gaffling.
I felt lots more comfortable than the day before with the map and what I was seeing in front of me. I ended up finishing in 3rd, having made up 2 or so places since when I started, and the announcer got real excited that I had made up tons of time- not realizing our team was disqualified- oops!
Running warm up/down 15:00 [2]
Fairly intense warm-up back to the campsite to fetch my O-shoes!
Saturday May 5, 2007 #
Running warm up/down 10:00 [1]
Warm-up run. Very short from assembly to start so had to go back and forth a bunch!
Orienteering race 1:21:21 [4] ***** 8.3 km (9:48 / km) +235m 8:35 / km
26c
A good race for my current abilities, but not an amazing one. I was 3rd for W21L, about 2 minutes back.
The terrain was open moorland plus mineworkings. I'd had very limited experience on this type of terrain- just a few controls at BUSA individual and that didn't have the massive complicated spoil heaps all over the place that Pwll Du has! The W21L course was very different than the W21E; it didn't go out to the Blorenge- just went from complicated bit to complicated bit closer in with fairly short legs.
What I'm happy about:
- came up with some techniques for running through deep heather
- read the contour detail decently
- didn't get distracted by other people
What I'm not happy about:
- got mentally lazy a bit-- didn't always have a complete plan about where I was going, but kept running anyways
- I have no distance judgement
Need to work on having some sense of distance judgement!
The terrain was open moorland plus mineworkings. I'd had very limited experience on this type of terrain- just a few controls at BUSA individual and that didn't have the massive complicated spoil heaps all over the place that Pwll Du has! The W21L course was very different than the W21E; it didn't go out to the Blorenge- just went from complicated bit to complicated bit closer in with fairly short legs.
What I'm happy about:
- came up with some techniques for running through deep heather
- read the contour detail decently
- didn't get distracted by other people
What I'm not happy about:
- got mentally lazy a bit-- didn't always have a complete plan about where I was going, but kept running anyways
- I have no distance judgement
Need to work on having some sense of distance judgement!
Thursday May 3, 2007 #
Running warm up/down 35:00 [2]
Down to Chofu Airport park and back to the Mitaka observatory. Lovely day for a run!
Running tempo 20:00 [4]
20 minute tempo run at 8 or 10 k pace? Definitely slower than 5k pace, but still quickish. I did it in a few laps around the park that has been converted from an old WWII airport base. The concrete airplane bunkers are still there- and the runway is still used for some short jet flights to nearby islands. It was a national holiday in Japan so the park was absolutely packed with people. Almost all of whom I'm sure now think I'm crazy!
Strength (Core) 11:00 [1]
Sort of half-hearted. I was distracted by the fact that I was hungry and really wanted lunch more than to do a core workout!
Wednesday May 2, 2007 #
Running (Recovery) 45:00 [1]
Easy run around Mitaka. Legs felt tired from yesterday's intervals!
Tuesday May 1, 2007 #
Running warm up/down 48:00 [2]
Warm up, down and between intervals.
Running intervals 21:30 [5]
Intervals in Mitaka (a suburb of Tokyo). Tried to keep them relatively flat so I could get some speed! Discovered random abandoned telescopes out in fields and surpised people at a bus stop. Felt pretty good, but I'm very psyched to get back to Oxford and not have to train on my own anymore!
Intervals- 4 sets total:
1) (3 min on, 1 off, 2 on)
2) (3 min on, 1 off, 2 on)
3) (3 min on, 1 off, 1 on, 30 s off, 1 on)
4) (4.5 min on, 1.5 off, 1 on, 1 off, 1 on)
Intervals- 4 sets total:
1) (3 min on, 1 off, 2 on)
2) (3 min on, 1 off, 2 on)
3) (3 min on, 1 off, 1 on, 30 s off, 1 on)
4) (4.5 min on, 1.5 off, 1 on, 1 off, 1 on)
Strength (Core) 15:00 [1]
Abs, back, side, push-ups!