Training Log Archive: AliCIn the 31 days ending May 31, 2008:
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Saturday May 31, 2008 #
Running warm up/down 4:00 [1]
shoes: Green Trail Brooks
To house and back, after realizing I left my compass and control descriptions holder.
Orienteering race 40:21 [5] *** 6.2 km (6:30 / km) +40m 6:18 / km
spiked:20/shoes: Green Trail Brooks
OUOC Summer Parks Race
Fun stuff, Ruth did a good job planning/organizing. I went off first so I could help out starting people when I got back and Joe could go off and run. Meant I got to make the paths through the nettles in one bit... =)
Actually was a really big goof, running past the first control, and then also losing tons of time on a tree in south parks- I took a good bearing, stayed on it, and tree was way far away and I bashed around in some undergrowth looking for it. It was a tree sticking out from the rest, but I just didn't trust vegetation mapping... turns out I should have, as Ruth added that tree just for this race, so that, at least, was up-to-date. Also lost time on the earth wall, was in the right place wrt the fence and buildings, but not with the paths? Pretty smooth from then on though, lotsa running.
Fun stuff, Ruth did a good job planning/organizing. I went off first so I could help out starting people when I got back and Joe could go off and run. Meant I got to make the paths through the nettles in one bit... =)
Actually was a really big goof, running past the first control, and then also losing tons of time on a tree in south parks- I took a good bearing, stayed on it, and tree was way far away and I bashed around in some undergrowth looking for it. It was a tree sticking out from the rest, but I just didn't trust vegetation mapping... turns out I should have, as Ruth added that tree just for this race, so that, at least, was up-to-date. Also lost time on the earth wall, was in the right place wrt the fence and buildings, but not with the paths? Pretty smooth from then on though, lotsa running.
Note
Also asthmatic after this one, and didn't go inside. Hmm.... just allergies? Why does it happen *after* I finish running??
Friday May 30, 2008 #
Running 42:35 [1]
shoes: Green Trail Brooks
Around South Parks. Legs feel better than yesterday, a bit heavy on the ups, felt fine cruising the flats. A few drills mixed in. Managed to run into a wall on the way out there and scraped my shoulder, total klutz move...
Strength 8:00 [1]
6 min abs, 2 min back, housemate Linda joined in!!!
Note
Had a pretty bad asthma attack upon returning home. Not sure why, but this happens a lot- I go run, and have no issues breathing, then come home and can't breathe once I'm inside... allergic to the house maybe?? Definitely needed the inhaler, short of breath + broncospasm.
Thursday May 29, 2008 #
Running 23:00 [1]
Little jog around South Parks + to Tescos. Legs work! Very heavy of course, though.
Wednesday May 28, 2008 #
Cycling 40:00 [1]
Cycling to and back from Cutteslowe, via Marston Ferry- was nice to not have to stop much.
Orienteering 25:12 [1] 1.8 km (14:00 / km)
shoes: Asics Nimbus
Cutteslowe Summer Series
Legs still pretty shot. Boo. Walking downstairs is at least possible now, just painfull... Right quad worse than the left, but think I'll be able to start jogging tomorrow!!
So I walked around the Y course, which was frustrating- it took so long to get everywhere just walking!!!
Legs still pretty shot. Boo. Walking downstairs is at least possible now, just painfull... Right quad worse than the left, but think I'll be able to start jogging tomorrow!!
So I walked around the Y course, which was frustrating- it took so long to get everywhere just walking!!!
Tuesday May 27, 2008 #
Note
(rest day)
Definite day off. Need to recover. Walking in to and back from work instead of biking to get blood moving through the muscles at least...
Monday May 26, 2008 #
Running 50:00 [3]
shoes: Green Trail Brooks
Blencathra.
Body=broken. Not a specific injury to something, my quads just absolutely refused to hold my body weight if I took a step down. So I opted for the 1-mountain trip instead of the beginning of the Bob Graham round route that would take in Skidaw, Calver, and Blencathra. This was a good descision.
Really enjoyed my walk up Blencathra. Good fun, and would love to do it again when my body was feeling in better shape. The track down the mountain looked lovely for running, and I gave it a shot, but it was clear that my legs really couldn't support running at all. So I hobbled down hill which was fine until it got steep, then I walked backwards down the hill for 25 minutes. Luckily didn't run into anyone while doing that... would've been embarassing... Haven't counted the coming-down-time as training, as it really wasn't.
Body=broken. Not a specific injury to something, my quads just absolutely refused to hold my body weight if I took a step down. So I opted for the 1-mountain trip instead of the beginning of the Bob Graham round route that would take in Skidaw, Calver, and Blencathra. This was a good descision.
Really enjoyed my walk up Blencathra. Good fun, and would love to do it again when my body was feeling in better shape. The track down the mountain looked lovely for running, and I gave it a shot, but it was clear that my legs really couldn't support running at all. So I hobbled down hill which was fine until it got steep, then I walked backwards down the hill for 25 minutes. Luckily didn't run into anyone while doing that... would've been embarassing... Haven't counted the coming-down-time as training, as it really wasn't.
Note
A gear report, so I remember in the future for mountain marathons and such.
******Shoes******
Green trail brooks- great, super comfy, no bad rubbing, less good grip than Walshes and a bit wide for good contouring
Walshes- yep, they're fell shoes, they worked. heels complained on the steep ups from pressure/rubbing, but not too bad. a bit concerned the sole of the shoe seems to be coming off, don't want them to fall apart like Scott's
******Clothing******
Ronhill lycra shorts- awesome, no chafing
Ronhill teddy hall shirt vs. old wicking top- both fine, no noticed difference
Voler sport bra- great, also no chafing
*****Gear******
Gaiters unnessesary at this time of year at the Lakes. They just result in ridiculous tan lines...
Hair-clips!! Need these. Unless I want to keep cutting the knots out of my hair after each day back... 2 hair ties are also good- one at the top of the braid, one at the bottom...
inov8 20L bag- lovely, didn't rub around my neck like the OMM 25L I used in the OMM last year.
playtpus 1L- not enough water to not fill up, and difficult to fill up in really small streams as it has a narrow opening. wonderful to drink out of though, and mouthpiece didn't leak at all, likely because it's new.
******Shoes******
Green trail brooks- great, super comfy, no bad rubbing, less good grip than Walshes and a bit wide for good contouring
Walshes- yep, they're fell shoes, they worked. heels complained on the steep ups from pressure/rubbing, but not too bad. a bit concerned the sole of the shoe seems to be coming off, don't want them to fall apart like Scott's
******Clothing******
Ronhill lycra shorts- awesome, no chafing
Ronhill teddy hall shirt vs. old wicking top- both fine, no noticed difference
Voler sport bra- great, also no chafing
*****Gear******
Gaiters unnessesary at this time of year at the Lakes. They just result in ridiculous tan lines...
Hair-clips!! Need these. Unless I want to keep cutting the knots out of my hair after each day back... 2 hair ties are also good- one at the top of the braid, one at the bottom...
inov8 20L bag- lovely, didn't rub around my neck like the OMM 25L I used in the OMM last year.
playtpus 1L- not enough water to not fill up, and difficult to fill up in really small streams as it has a narrow opening. wonderful to drink out of though, and mouthpiece didn't leak at all, likely because it's new.
Sunday May 25, 2008 #
Running 6:30:00 [2]
shoes: Walshes
Day 2 of Lakes running...
Woke up, body definitely hurt. Ouchie ouch. Not too surprised at that though...
Plan today was to go shorter. Which we did, but it was much tougher going than yesterday, with some way intense wind and some real rocky bits that required more care.
So Ed, SGB and I went up Glaramara, Allan's Crags, then SGB took off and Ed and I went around the side of Great Gable, and the other side of Kirk Fell, then up to Pillar, and Scoat Fell. Didn't see SGB, so we turned back along the ridge to Pillar, than ascended Kirk Fell in a slightly ridiculous way that was apparently *not* the way you're supposed to go up. Looked like the only track up to us, so we took it...
Got back, no SGB, so to the tea house, luckily before it closed. SGB came back with 3 minutes to go before we officially got worried about him.
Woke up, body definitely hurt. Ouchie ouch. Not too surprised at that though...
Plan today was to go shorter. Which we did, but it was much tougher going than yesterday, with some way intense wind and some real rocky bits that required more care.
So Ed, SGB and I went up Glaramara, Allan's Crags, then SGB took off and Ed and I went around the side of Great Gable, and the other side of Kirk Fell, then up to Pillar, and Scoat Fell. Didn't see SGB, so we turned back along the ridge to Pillar, than ascended Kirk Fell in a slightly ridiculous way that was apparently *not* the way you're supposed to go up. Looked like the only track up to us, so we took it...
Got back, no SGB, so to the tea house, luckily before it closed. SGB came back with 3 minutes to go before we officially got worried about him.
Saturday May 24, 2008 #
Running 7:20:00 [3]
shoes: Green Trail Brooks
Fell running. Wowzer.
Distance: lots
Climb: lots
Day 1 of running up in the Lakes. This run started in Threkeld, ran the Hellvelyn ridge, then Fairfield, Seat Sandal, the evil steep fell across the road, High Raise, Bow Fell, then down.
We were flying across the Hellvellyn ridge, which was really, really great fun. Fairfield was a bit tough, but the worst bit was definitely the ascent just after Seat Sandal I can't remember the name of. Was dehydrated about 4 hours in, and it was surprisingly dry so had to wait awhile to find a stream.
Really enjoyed climbing Bow Fell, then descended and hung out at some great swimming holes waiting for SGB to finish his longer run. Even went swimming! The water was surprisingly nice and warm- first time I've been swimming outdoors in this country!
Distance: lots
Climb: lots
Day 1 of running up in the Lakes. This run started in Threkeld, ran the Hellvelyn ridge, then Fairfield, Seat Sandal, the evil steep fell across the road, High Raise, Bow Fell, then down.
We were flying across the Hellvellyn ridge, which was really, really great fun. Fairfield was a bit tough, but the worst bit was definitely the ascent just after Seat Sandal I can't remember the name of. Was dehydrated about 4 hours in, and it was surprisingly dry so had to wait awhile to find a stream.
Really enjoyed climbing Bow Fell, then descended and hung out at some great swimming holes waiting for SGB to finish his longer run. Even went swimming! The water was surprisingly nice and warm- first time I've been swimming outdoors in this country!
Friday May 23, 2008 #
Note
(rest day)
And another day off? Yes, this weekend is going to be lotsa training. Plus slightly sore from yesterday's intervals. I refuse to go into a hill running weekend ridiculously sore like I did for Dartmoor in Febuary or whenever that was...
Thursday May 22, 2008 #
Running 25:00 [3]
shoes: Asics Nimbus
Into lab quickly to watch some of the first year's presentations, then quick back to intervals, as I was late both ways.
Running intervals 24:00 [5]
shoes: Asics Nimbus
Club intervals! Finally got to these as I'm free from the track.
4 x 6 min around-the-square interval thingys
So, this was a bit bizarre, I thought from the start, but actually really good. The square has an uphill leg, a downhill leg and 2 flat ones. You do 2 consecutave legs as an interval, then read a map on the 3rd leg as recovery. Doing this straight for 6 minutes was a good workout, and tough to make sense of the map!
First looked at the World Champs map from Japan, than Ian's from Slovenia last year- was super-tough to read the slovenia one with all that cluttered rock everywhere- I couldn't even read the contours, let alone make much sense of them becuase lots of them are negative. Good training!
4 x 6 min around-the-square interval thingys
So, this was a bit bizarre, I thought from the start, but actually really good. The square has an uphill leg, a downhill leg and 2 flat ones. You do 2 consecutave legs as an interval, then read a map on the 3rd leg as recovery. Doing this straight for 6 minutes was a good workout, and tough to make sense of the map!
First looked at the World Champs map from Japan, than Ian's from Slovenia last year- was super-tough to read the slovenia one with all that cluttered rock everywhere- I couldn't even read the contours, let alone make much sense of them becuase lots of them are negative. Good training!
Running warm up/down 14:00 [1]
shoes: Asics Nimbus
About 4 min warm-up after coming back from lab, straight over to South Parks, then 10 min cool down, first bit with Ian, than to Tescos to resupply the breakfast oats.
Running warm up/down 14:00 [1]
shoes: Asics Nimbus
About 4 min warm-up after coming back from lab, straight over to South Parks, then 10 min cool down, first bit with Ian, than to Tescos to resupply the breakfast oats.
Wednesday May 21, 2008 #
Note
(rest day)
PANIC! Presentation at 11 am tomorrow to the entire dept. on *all* my work thus far in my PhD.... at it absolutely all day, really would have liked to have a run for a break, but no time.
Tuesday May 20, 2008 #
Running 57:55 [2]
shoes: Asics Nimbus
Plan was to run through South Parks, Heading Hill Park, then through mesopotamia to Uni Parks, then finish up going around Christ Church meadow. Plan was foiled by the gates to mesopotamia and Uni Parks being closed- it was 7:20 am, apparently too early? Nice run on a sunny and crisp morning anyways.
Legs feel much happier.
Legs feel much happier.
Monday May 19, 2008 #
Running 1:19:28 [1]
shoes: Asics Nimbus
Easy, easy long run. Up to Shotover and around the xc loop once. Legs pretty darn tired!! But that's probably to be expected.... Was surprised by another woman running real quick (flew by me) up the hill on the way to Shotover- was going fast and clearly not making too much of an effort of it!!
Drills warm up/down 5:00 [1]
shoes: Asics Nimbus
Jogging and some running drills pre-circuits. Legs a bit tired, ok, more than a bit...
Strength (Circuits) 45:00 [1]
Chilly for outdoor circuits- fingers had cut off circulation just on my bike ride over from lab, oops. But warmed up during circuits. Legs definitely tired.... and hamstrings to tight to really chance the Rune-exercise, really felt like I might have pulled something if I tried!
Sunday May 18, 2008 #
Orienteering race 35:13 [5] *** 4.4 km (8:00 / km) +120m 7:03 / km
15c shoes: Green Trail Brooks
Harvester B Course- Leg 3 (TD3, night)
So I was initially a bit bummed I would have to run the TD3 leg, but it seemed like that was the only way to make the team work, and it actually was perfect as I'm not at all experienced at orienteering at night! (2nd time ever in a night-o)
Most everything was very smooth, just running hard on the tracks and diving in just a bit of woods to the features when the time came. Two bits of mistake were both made on the same leg- 10 to 11. I think I ran too hard into the spectator and lost my brain temporarily or something. First didn't see the obvious track right out of the corner of the field, then had a bit of a tough time acually finding the earth bank. Stuff is less obvious in the dark. Lost three minutes or so likely?
Was real good fun!!! And so excited that we won the women's open- we have such a strong women's team, really nice to do the harvester together before Helen and Kat leave us in a few more weeks!
So I was initially a bit bummed I would have to run the TD3 leg, but it seemed like that was the only way to make the team work, and it actually was perfect as I'm not at all experienced at orienteering at night! (2nd time ever in a night-o)
Most everything was very smooth, just running hard on the tracks and diving in just a bit of woods to the features when the time came. Two bits of mistake were both made on the same leg- 10 to 11. I think I ran too hard into the spectator and lost my brain temporarily or something. First didn't see the obvious track right out of the corner of the field, then had a bit of a tough time acually finding the earth bank. Stuff is less obvious in the dark. Lost three minutes or so likely?
Was real good fun!!! And so excited that we won the women's open- we have such a strong women's team, really nice to do the harvester together before Helen and Kat leave us in a few more weeks!
Saturday May 17, 2008 #
Event: Harvester Trophy Weekend
Running warm up/down 15:00 [1]
shoes: Asics Nimbus
Warm up with Marina in the Kidneys. Good to get out of the track area for a bit and focus without the hubbub of the meet. Did encounter some nettles though, which was less cool.
Drills warm up/down 3:00 [1]
Few last drills to get the hurdle muscles warmed up!
Running race (Steeplechase) 7:10 [5]
shoes: Nike Steeplechase
2k Steeplechase, Athletics Varsity Match
Polly took it out at a good pace, but I passed her by being more efficient over the first water jump. I didn't look back from there, and led the rest of the race, gaining a bit I think each lap. I felt good, and almost all of the hurdles went smoothly. A few I did on my weaker leg were a bit scrappy (tucked my foot under instead of out to the side hurdle-style) and the last water jump was a bit weak (little tired by this point!).
Got the blues time by 4.1 seconds. Wahoo!!!! And could have been in the fight for 2nd or 3rd at BUSA with that time.
And Marina got second, also beating both Tabs, sweetness.
Polly took it out at a good pace, but I passed her by being more efficient over the first water jump. I didn't look back from there, and led the rest of the race, gaining a bit I think each lap. I felt good, and almost all of the hurdles went smoothly. A few I did on my weaker leg were a bit scrappy (tucked my foot under instead of out to the side hurdle-style) and the last water jump was a bit weak (little tired by this point!).
Got the blues time by 4.1 seconds. Wahoo!!!! And could have been in the fight for 2nd or 3rd at BUSA with that time.
And Marina got second, also beating both Tabs, sweetness.
Running 4:00 [5]
shoes: Nike Steeplechase
4x400m relay, Athletics Varsity Match
So this is almost a joke that I ran this, but I guess everyone else was injured or had eaten a big meal after there race or had left or whatever. So *both* Marina and I had to do the 4x400 immediately after finishing the steeplechase. Right. Neither of us had a clue, but all we had to do is not be DQ'ed- and I'm even sure we managed this, but the seconds won, so guess it didn't matter anyway.
So this is almost a joke that I ran this, but I guess everyone else was injured or had eaten a big meal after there race or had left or whatever. So *both* Marina and I had to do the 4x400 immediately after finishing the steeplechase. Right. Neither of us had a clue, but all we had to do is not be DQ'ed- and I'm even sure we managed this, but the seconds won, so guess it didn't matter anyway.
Running warm up/down 5:00 [1]
shoes: Asics Nimbus
Warm down- 2 laps around track, back home. Time to get done up in black tie for all of 2 hours for the athletics dinner, then get undone from black tie and go to the Harvester!
Friday May 16, 2008 #
Running 24:52 [1]
shoes: Asics Nimbus
Super-duper easy. Just around christ church meadow. Feel ok, should be ready to roll tomorrow!
Wednesday May 14, 2008 #
Running warm up/down 30:00 [1]
shoes: Asics Nimbus
To the track, yet again. About time to be done with this stuff, and get back into the woods and tracks. But it is nice and social. There are always people training down at the track these days...
Drills 15:00 [1]
Some running drills, more hurdling drills. More efficient at this now for sure.
Running intervals 7:30 [5]
shoes: Nike Steeplechase
Oh yeah, survived the evil steeplechase spikes for a full 5 laps! Rock on...
5 x 200 @ 2k pace, immediately followed by 200 hard with one hurdle in the final 100- make myself deal with a hurdle with the lactic acid burn- much harder this way!
Didn't actually time them, but felt pretty ok. Much harder to do the hurdle tired like that though.
Now time to rest and be ready for Sat...
5 x 200 @ 2k pace, immediately followed by 200 hard with one hurdle in the final 100- make myself deal with a hurdle with the lactic acid burn- much harder this way!
Didn't actually time them, but felt pretty ok. Much harder to do the hurdle tired like that though.
Now time to rest and be ready for Sat...
Tuesday May 13, 2008 #
Running 30:00 [1]
shoes: Asics Nimbus
Warm up to track, a few laps, stuff between intervals, cool down back home.
Drills 12:00 [1]
shoes: Asics Nimbus
4 min running drills, 8 min hurdling drills
Running intervals 9:00 [5]
shoes: Asics Nimbus
So forgot the spikes today, because it was early in the morning. Last real session before varsity-
2 x 800 w/ hurdles (91, 93) (86, 90)
1 x 400 w/ hurdles (81)
2 x 150 (untimed)
Was a bit disappointed the first 800 was slow. But the second was 8 seconds faster, without feeling too hard. I'm much more comfy going over hurdles now, but defnitely have a preferred side- much easier to go over with my left leg leading than my right. Will do a final set of drills tomorrow to work on this, then just resting up for the big day...
2 x 800 w/ hurdles (91, 93) (86, 90)
1 x 400 w/ hurdles (81)
2 x 150 (untimed)
Was a bit disappointed the first 800 was slow. But the second was 8 seconds faster, without feeling too hard. I'm much more comfy going over hurdles now, but defnitely have a preferred side- much easier to go over with my left leg leading than my right. Will do a final set of drills tomorrow to work on this, then just resting up for the big day...
Monday May 12, 2008 #
Running warm up/down 11:00 [1]
shoes: Asics Nimbus
Over to the track plus 2 laps.
Drills 20:00 [1]
shoes: Nike Steeplechase
Hurdling drills. The stationary stuff first- walkovers and such, then a practice with 3 hurdles in a row. Felt pretty good, and lots smoother. People said I looked like I was going over them well.
Running 10:00 [1]
shoes: Asics Nimbus
From track to New College to do circuits.
Strength 30:00 [1]
Circuits!
Lotsa people again, including woods-workout buddy Tucker. Who did boufous even before I got there! I was well camouflaged in cut grass. =)
Lotsa people again, including woods-workout buddy Tucker. Who did boufous even before I got there! I was well camouflaged in cut grass. =)
Running warm up/down 8:00 [1]
shoes: Asics Nimbus
Jog home with Pauline.
Sunday May 11, 2008 #
Running warm up/down 6:00 [1]
shoes: Walshes
Tiny bit of warming up. Mostly on the way to the start.
Orienteering race 1:06:48 [4] *** 6.5 km (10:17 / km) +215m 8:49 / km
19c shoes: Walshes
BOKTrot regional event at Brierly (Forest of Dean)
Not terribly pleased. Had major errors on two controls- to 6 I ended up in the big valley perpendicular and to 7 ended up across a stream I never should have crossed. Basic problem was not checking in with my compass enough!!!
Other than that, it was tough running- hot day, lots of hills, some nettles/briars towards the end, but was actually still fun and was very glad to be out there!
Ice cream afterwards rocked my world. And sleeping in the bus on the way back.
Not terribly pleased. Had major errors on two controls- to 6 I ended up in the big valley perpendicular and to 7 ended up across a stream I never should have crossed. Basic problem was not checking in with my compass enough!!!
Other than that, it was tough running- hot day, lots of hills, some nettles/briars towards the end, but was actually still fun and was very glad to be out there!
Ice cream afterwards rocked my world. And sleeping in the bus on the way back.
Saturday May 10, 2008 #
Running warm up/down 15:00 [1]
shoes: Green Trail Brooks
Putting out signs at the park entrance, a few minutes real warm up, gathering controls in afterwards.
Orienteering race 23:38 [4] *** 3.65 km (6:28 / km)
16c shoes: Green Trail Brooks
OUOC Cuppers in Headington Hill Park + Brookes Campus
Real good fun, and good sprint training! So great to have lots of people out there, and Ian's mapping of the Brookes bit was so worth it- much more interesting!
Caught out by a few things here and there (wall right after #9, smaller things elsewhere), but no major loss of map contact or anything.
Real good fun, and good sprint training! So great to have lots of people out there, and Ian's mapping of the Brookes bit was so worth it- much more interesting!
Caught out by a few things here and there (wall right after #9, smaller things elsewhere), but no major loss of map contact or anything.
Running warm up/down 17:00 [1]
shoes: Asics Nimbus
Over to the track, a few times around, and back.
Drills (Hurdling) 20:00 [1]
Hurdling Drills, all the ones Aaron showed me last time. Feel more comfortable, but I know it's so different going over hurdles when you're nice and fresh as opposed to when you've run for a mile very hard already...
No shoes- drills are barefoot!
No shoes- drills are barefoot!
Thursday May 8, 2008 #
Running warm up/down 15:00 [1]
shoes: Asics Nimbus
Warm up over to track and a few laps.
Drills (Hurdling) 15:00 [1]
So, went to the track at 7:30 am, and surprise, surprise, other people were there! You can tell its a week and a half before varsity!
So one of the 400 hurdlers went through hurdling drills with me, which was amazingly, amazingly helpful. Just so good to not only learn the drills, but get instant feedback on what I was doing right and wrong and suggestions for what to think about.
Looking up is probably the most major thing. It's so tempting to look at the hurdle because you don't want to hit it, but looking up keeps your momentum so much better.
So one of the 400 hurdlers went through hurdling drills with me, which was amazingly, amazingly helpful. Just so good to not only learn the drills, but get instant feedback on what I was doing right and wrong and suggestions for what to think about.
Looking up is probably the most major thing. It's so tempting to look at the hurdle because you don't want to hit it, but looking up keeps your momentum so much better.
Running intervals 7:00 [5]
shoes: XCspikes
2 x 400, 300, 200, uneven rests.
With hurdles and water jump. Focusing on looking up. Very helpful also to land with feet slightly offset in the water jump.
81, 62, 39
82, 60, 38
Hurdles got much harder at the ends of these, lactic acid sucks.
With hurdles and water jump. Focusing on looking up. Very helpful also to land with feet slightly offset in the water jump.
81, 62, 39
82, 60, 38
Hurdles got much harder at the ends of these, lactic acid sucks.
Running intervals 5:00 [5]
shoes: Nike Steeplechase
And back into the steeplechase spikes. Less problem with the calves this time.
1 x 400,300,200
3 x 150
83, 61, 40
Didn't time the 150s.
1 x 400,300,200
3 x 150
83, 61, 40
Didn't time the 150s.
Running warm up/down 15:00 [1]
shoes: Asics Nimbus
Lost one spike, looked for it a bit. No luck.
Wednesday May 7, 2008 #
Running (Recovery) 44:42 [1]
shoes: Asics Nimbus
Mellow, mellow recovery run. To South Parks, watched teammates do intervals (cool stuff that Ruth has us out there! will join in post athletics-varsity!) ran around a bit, hung out after intervals, then jog with Ian around to his, then to Tescos to buy food for dinner.
Legs tired, nothing particularly too tight.
Legs tired, nothing particularly too tight.
Tuesday May 6, 2008 #
Running warm up/down 17:00 [1]
shoes: Asics Nimbus
Warm up to track, around a bunch of times, some drills on the grass some strides. It was nice out today, so took my time. Sometimes I come to track sessions and just want to be done with it. Today was warm, lotsa people around, fun times.
Running intervals 9:00 [5]
shoes: XCspikes
3 x 800m with hurdles and waterjump, minus the hurdle on the straightaway
Did these with Marina, we alternated lead each lap. Very ample rest in between intervals. Times were:
2:57
2:56
3:01
Marina was leading the second half of the 3rd 800 and easing up a bit, but I didn't feel like pulling ahead and taking over, we'd agreed to switch after all.
Did these with Marina, we alternated lead each lap. Very ample rest in between intervals. Times were:
2:57
2:56
3:01
Marina was leading the second half of the 3rd 800 and easing up a bit, but I didn't feel like pulling ahead and taking over, we'd agreed to switch after all.
Running intervals 1:20 [5]
shoes: Nike Steeplechase
1 x 400m
Meant to be 3 x 400m, but my calf cramped up after only one lap in these spikes! I knew it was likely to happen from what people have told me about running in track spikes, so that's why I did the 800s in just the cross-country spikes.
They did feel good for the one lap though! The water drains right out of them from the water jump, and foot doesn't lose traction squidging around inside. Perfect- except for the excruciating calf pain...
Meant to be 3 x 400m, but my calf cramped up after only one lap in these spikes! I knew it was likely to happen from what people have told me about running in track spikes, so that's why I did the 800s in just the cross-country spikes.
They did feel good for the one lap though! The water drains right out of them from the water jump, and foot doesn't lose traction squidging around inside. Perfect- except for the excruciating calf pain...
Running warm up/down 22:00 [3]
shoes: Asics Nimbus
Warm down, some jogging between intervals. Actually did 2 x 200 m pick ups during the warm down. Calf felt ok once I was wearing trainers again.
Monday May 5, 2008 #
Running 45:10 [2]
shoes: Asics Nimbus
Good quality steady from home, through CC meadow, across Folly Bridge, down to Iffley Lock and then to club circuits!! Hamstrings tight from yesterday, calves seem fine though.
Strength (Circuits) 45:00 [1]
Outdoor circuits again! I took it a bit easy on my legs, skipped Rune's killer hamstring exercise too...
Sunday May 4, 2008 #
Running 20:00 [1]
shoes: Asics Nimbus
Warm up around fields with Marina.
Running race (Steeplechase) 7:24 [5] 2.0 km (3:42 / km)
shoes: XCspikes
BUSA 2k steeplechase
Ok, but not great. Was feeling perfectly spritely before, but was really bummed during the race because my feet were sliding around in my shoes everywhere. No fun and caused major loss of focus. I guess last time I must have worn socks, because I don't remember this happening.
So Cambridge girl beat me, by like 5 seconds. Must get her in 2 weeks, think I can for sure. Now also have steeple-chase spikes, which should be much better than xcspikes.
Ok, but not great. Was feeling perfectly spritely before, but was really bummed during the race because my feet were sliding around in my shoes everywhere. No fun and caused major loss of focus. I guess last time I must have worn socks, because I don't remember this happening.
So Cambridge girl beat me, by like 5 seconds. Must get her in 2 weeks, think I can for sure. Now also have steeple-chase spikes, which should be much better than xcspikes.
Running warm up/down 12:00 [2]
shoes: Asics Nimbus
Warm down around fields. Some strides.
Saturday May 3, 2008 #
Running 35:00 [1]
shoes: Asics Nimbus
Happy easy run from home, to Marston cycle path, around Uni parks and back. Sooooo many people in the parks- picnics, games, people, people, people. And pollen. Could not breathe when I came home, had to take my inhaler!
Feel ok and ready to race tomorrow. Nothing too tight/sore.
Feel ok and ready to race tomorrow. Nothing too tight/sore.
Thursday May 1, 2008 #
Running warm up/down 22:00 [2]
shoes: Asics Nimbus
Warm up to track and around a few times. Plus 7 min running drills. So much more pleasant to train on the track when it's light outside!!!
Calves a bit tight still from Tues, so I decided to skip the spikes and the hurdles for the training today, and do the club session. Marina, the other steeplechaser, did the same.
Calves a bit tight still from Tues, so I decided to skip the spikes and the hurdles for the training today, and do the club session. Marina, the other steeplechaser, did the same.
Running intervals 9:00 [5]
3 x (400m, 70sec off, 300m, 60sec off, 200m, 90sec off)
Times (400,300,200) were:
76, 58, 38
73, 58, 39
77, 60, 40
We did them as a group and at a reasonably easy pace. Maybe 3k pace? We were supposed to be doing 1500m pace, but only the 73 was really that fast probably. I didn't need to make it any harder though, still getting used to the track, and need my legs to be nice and springy for BUSA on Sunday!
Times (400,300,200) were:
76, 58, 38
73, 58, 39
77, 60, 40
We did them as a group and at a reasonably easy pace. Maybe 3k pace? We were supposed to be doing 1500m pace, but only the 73 was really that fast probably. I didn't need to make it any harder though, still getting used to the track, and need my legs to be nice and springy for BUSA on Sunday!
Running 15:00 [1]
Warm down plus the recovery jogging between intervals. Nice to chat with runners again!