Training Log Archive: AliCIn the 31 days ending Jul 31, 2019:
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Wednesday Jul 31, 2019 #
6 AM
Running 1:59:32 [2] 15.28 mi (7:49 / mi) +99m 7:40 / mi
Longest run since sometime before S was born. Psyched to get it in. I'm hoping to be under 2h for WOC long, but need fitness at this distance in case.
Made both July training targets of >34h and >100 mi. First month since injury hitting both targets, which is nice.
Made both July training targets of >34h and >100 mi. First month since injury hitting both targets, which is nice.
C • Woo! 5
Tuesday Jul 30, 2019 #
8 AM
Running 45:32 [2] 5.56 mi (8:11 / mi) +25m 8:05 / mi
Legs still a bit blah from weekend, just a cruise out and back.
Monday Jul 29, 2019 #
8 AM
Rowing 35:57 [1] 3.26 mi (11:02 / mi)
Recovery row, back at the cottage.
Strength 1:41 [1] 0.03 mi (56:26 / mi) +2m 47:32 / mi
A set of squats and some medial glute work. Calves/ankle support muscles are most sore from yesterday.
Sunday Jul 28, 2019 #
10 AM
Running 4:06 [1] 0.33 mi (12:26 / mi)
Orienteering 2:05:47 [3] 11.0 km (11:26 / km)
COC Long
Wow, that course ate me for breakfast!! Pretty bad mistakes on first three (only giving myself the first one as getting-used-to-1:15) and an additional bad miss at the between-double-boulders in low visibility to 10.
It was *so* worth it to drive 14h alone for just this race and the Middle. I didn't do great, but these races challenged both my navigation and physical woods running in a way I needed before WOC.
----
1 - Stayed on trail up through the steep bit in the green, then on a bearing pretty straight W. Think I must have been on the spur right under the line *sure* it was my knoll and super confused why there was no control on it. I was also expecting control on far side of knoll when it was on near side, if I'd correctly read my CD, I might have deflected south instead of spending so much time on that spur. As it was, bounced of indistinct trail to it.
2 - Ran trail to junction, then downhill on bearing, but missed to the E. Should have more firmly located on rocks just N of 2. Was counting on seeing linear marsh, but never really did.
3 - Crossed closer marsh on a bearing, ended up too far W on hill and I wanted to go S from there for some reason, luckily I actually looked and paid attention to my compass and corrected. I must have been going more on feel and less on compass crossing marsh, because that was *way* off. Good lesson.
4 - Ok, a little timid trying to stay on the narrow white woods.
5 - Trail run, chose the right-hand optino for the first hill, but still looks pretty equal to me.
6 - Some battling through thick veg, but ok.
7 - Off significantly to left, pushed by green at beginning?
8 , 9 - Ok
10 - Ug, terrible. Hard approach through lots of low-vis and thick vegetation and then control very hard to see between two boulders about 1m apart. I was really looking for the little form-line reentrant they were in and had many hypotheses about being there, but I must have been futzing around on the v. green hill top to the SE. Finally relocated on the yellow hilltop SW and in.
11 - Another not great one. Used te trail and then stream, but followed along stream too long and had to hike far up the hill again. Should have not been tempted by the easy stream running for too long! Otherwise, I think the route I intended to follow was good.
12 - Ok
13 - Lost just a big high, again needed more sure attackpoint heading in.
14 - Went on or just right of line, seems to have been fast, marsh crossing wasn't that bad.
15 - Grateful for trails at this point.
16 - Again, trails.
Wow, that course ate me for breakfast!! Pretty bad mistakes on first three (only giving myself the first one as getting-used-to-1:15) and an additional bad miss at the between-double-boulders in low visibility to 10.
It was *so* worth it to drive 14h alone for just this race and the Middle. I didn't do great, but these races challenged both my navigation and physical woods running in a way I needed before WOC.
----
1 - Stayed on trail up through the steep bit in the green, then on a bearing pretty straight W. Think I must have been on the spur right under the line *sure* it was my knoll and super confused why there was no control on it. I was also expecting control on far side of knoll when it was on near side, if I'd correctly read my CD, I might have deflected south instead of spending so much time on that spur. As it was, bounced of indistinct trail to it.
2 - Ran trail to junction, then downhill on bearing, but missed to the E. Should have more firmly located on rocks just N of 2. Was counting on seeing linear marsh, but never really did.
3 - Crossed closer marsh on a bearing, ended up too far W on hill and I wanted to go S from there for some reason, luckily I actually looked and paid attention to my compass and corrected. I must have been going more on feel and less on compass crossing marsh, because that was *way* off. Good lesson.
4 - Ok, a little timid trying to stay on the narrow white woods.
5 - Trail run, chose the right-hand optino for the first hill, but still looks pretty equal to me.
6 - Some battling through thick veg, but ok.
7 - Off significantly to left, pushed by green at beginning?
8 , 9 - Ok
10 - Ug, terrible. Hard approach through lots of low-vis and thick vegetation and then control very hard to see between two boulders about 1m apart. I was really looking for the little form-line reentrant they were in and had many hypotheses about being there, but I must have been futzing around on the v. green hill top to the SE. Finally relocated on the yellow hilltop SW and in.
11 - Another not great one. Used te trail and then stream, but followed along stream too long and had to hike far up the hill again. Should have not been tempted by the easy stream running for too long! Otherwise, I think the route I intended to follow was good.
12 - Ok
13 - Lost just a big high, again needed more sure attackpoint heading in.
14 - Went on or just right of line, seems to have been fast, marsh crossing wasn't that bad.
15 - Grateful for trails at this point.
16 - Again, trails.
Saturday Jul 27, 2019 #
11 AM
Running 7:31 [1] 0.78 mi (9:38 / mi) +9m 9:19 / mi
Orienteering 48:57 [3] 2.83 mi (17:18 / mi) +145m 14:55 / mi
COC Middle
Wow, tough stuff, but after getting really quite lost at 3, recovered and was pretty in tune with the map for the rest of the race. Holy moly lower visibility woods.
Wow, tough stuff, but after getting really quite lost at 3, recovered and was pretty in tune with the map for the rest of the race. Holy moly lower visibility woods.
Friday Jul 26, 2019 #
8 AM
Rowing 46:28 [1] 4.34 mi (10:42 / mi) +1m 10:42 / mi
Around the island in Deep Bay. Great to be at the cottage!! Sylvia is a much different cottage resident than last year. Excited to spend nearly two weeks with her here! Went canoeing with her as soon as we arrived yesterday and another time after rowing (think she wanted in the scull, but that wouldn't work).
Wednesday Jul 24, 2019 #
3 PM
Running 17:19 [1] 1.84 mi (9:25 / mi) +33m 8:55 / mi
Orienteering 57:52 [2] 3.04 mi (19:02 / mi) +209m 15:41 / mi
Forest orienteering!
At Mendon Ponts on the World Deaf Men's course. Happy to be out in the woods on an interesting map. And there was even perfect undergrowth to practice fighting through, in lieu of Norweigian blueberries, but my super-old o-shoes kept trying to trip me up (because veg was kind of vine-y and kept catching in the peeling off toes). Ah well, will buy new shoes this upcoming weekend at COCs.
Legs a bit tired too and some of those slopes are steep!
At Mendon Ponts on the World Deaf Men's course. Happy to be out in the woods on an interesting map. And there was even perfect undergrowth to practice fighting through, in lieu of Norweigian blueberries, but my super-old o-shoes kept trying to trip me up (because veg was kind of vine-y and kept catching in the peeling off toes). Ah well, will buy new shoes this upcoming weekend at COCs.
Legs a bit tired too and some of those slopes are steep!
Tuesday Jul 23, 2019 #
9 AM
Running 27:31 [1] 3.0 mi (9:10 / mi) +14m 9:02 / mi
Legs tired from yesterday, just a jog around town.
Drills 7:17 [1] 0.4 mi (18:12 / mi)
Drills at the highschool
Strength 12:06 [1] 1.39 mi (8:42 / mi)
Squats, medial glute strength + stretching
6 PM
Running 3:06 [2] 0.39 mi (7:57 / mi)
Out from dinner with Tom's friends early enough to make it over to RIT for some sprinting!
Running 11:47 [4] 1.52 mi (7:45 / mi)
Course B.
Running 11:22 [4] 1.48 mi (7:41 / mi)
Course C.
Running 13:31 [4] 1.66 mi (8:08 / mi) +11m 7:59 / mi
Course A, def getting tired...
Monday Jul 22, 2019 #
3 PM
Running 52:49 7.06 mi (7:29 / mi) +56m 7:18 / mi
We were up early to drive to Rochester through some meaningful rain. Got there and got out for a jog with grandparents to babysit, so Tom joined me for the first mile. Decided to tempo it, did 1 x 15 min and 1 x 12 min (tummy troubles curtailed second). Nearly ran over Tom's dad at the narrowest part of the 3 mi loop around their town.
Sunday Jul 21, 2019 #
6 AM
Running 1:04:56 [1] 6.19 mi (10:29 / mi) +219m 9:27 / mi
Ug. Did *not* feel like getting out of bed at 6:30am the first day after coming from west coast (so felt like 3:30am ish), but I knew that if I waited any later it would be much more unpleasant b/c heat + humidity. So got a nice run in around Patti + James's house in White Plains. Did some 1 min pickups on the way back, when I had woken up a bit more!
Went swimming with Sylvia + her cousin Cal at their hotel pool midday. Nice to be in the water!
My cousin's wedding in the evening was amazing and very much suited her and her groom. Happy to have been part of their celebration!
Went swimming with Sylvia + her cousin Cal at their hotel pool midday. Nice to be in the water!
My cousin's wedding in the evening was amazing and very much suited her and her groom. Happy to have been part of their celebration!
Friday Jul 19, 2019 #
Note
Bam! Paper resubmitted before upcoming epic travel with S+T, final step of which is WOC! Happily am squeaking in the middle + long of COCs next weekend, excited for some good O before WOC! Will try to dig up a map I can train on around Westchester and another around Rochester for over the next week... fitness is coming back, but really could use some more time on a map!!
7 AM
Stroller jog/run 40:12 [1] 4.41 mi (9:07 / mi) +122m 8:24 / mi
To daycare and back.
Running 15:42 [1] 1.71 mi (9:11 / mi) +46m 8:28 / mi
And continued run sans stroller after. Knee just the tiny bit tidgy, but no pain.
Strength 7:04 [1] 0.09 mi (1:18:26 / mi)
Stretching and squats.
1 PM
Strength 11:23 [3] 0.14 mi (1:18:58 / mi)
Thursday Jul 18, 2019 #
7 AM
Rollerskiing 52:21 [2] 7.41 mi (7:04 / mi) +101m 6:47 / mi
That felt good! Really nice to be out doing a skate skiing motion even if on rollerskis. Do feel like that did a ton more for medial glute strength than a few exercises now and again. Will see if I can get Steph to bring skis up to cottage out East to work in a few more times before WOC.
Wednesday Jul 17, 2019 #
11 AM
Crosstrainer 33:36 [3]
2 x 14 min tempo on elliptical. Just isn't as hard as running, ah well, better than no tempo.
Running 47:03 [1] 4.51 mi (10:26 / mi) +58m 10:02 / mi
Easy run with Kelly (stats) and Mark (CS) around Eastmoreland and the canyon. Chatty, nice to run with others and knee didn't hurt, yay!
Strength 7:20 [1] 0.09 mi (1:21:24 / mi) +2m 1:15:54 / mi
Quad stretches and squats.
Tuesday Jul 16, 2019 #
2 PM
Running 48:00 [2] 5.23 mi (9:11 / mi) +116m 8:35 / mi
Argh. Was going to do Tempo Tuesday, but knee is iffy. Dull MCL pain, that feels like it will get worse if I go hard. At least it didn't seize up, like on some earlier runs. Something isn't balanced- think knee must be tracking wrong and thus making MCL do more work than it should. But I don't know what needs strengthening versus lengthening, which is frustrating. I'll keep going with the medial glute theory, as it's the best I've got...
I feel like skate rollerskiing might help gain strength in a way I need. Maybe I'll try to dig those out and give a try. Think it'll either help or really hurt and I'll know that quickly.
I feel like skate rollerskiing might help gain strength in a way I need. Maybe I'll try to dig those out and give a try. Think it'll either help or really hurt and I'll know that quickly.
C • Knee 2
Strength 16:45 [1] 0.22 mi (1:16:09 / mi) +7m 1:09:29 / mi
Squats, quad stretches, medial glute strengthening, hammie stretches.
Monday Jul 15, 2019 #
Note
(rest day)
Looooong day in the car with a toddler back from Truckee. Google quoted us 9h15 min of drive time at the beginning. We stopped early for coffee and then midway for lunch (Klamath Falls) and that was it.
Sunday Jul 14, 2019 #
11 AM
Hiking 1:30:20 [1] 3.82 mi (23:39 / mi) +161m 20:54 / mi
Hike around a high point at Tahoe Donner with Greg, Carol, James, Tom + Sylvia! Soooo beautiful there! Little ones played in a snow patch for a bit. =)
3 PM
Cycling 47:46 [2] 5.57 mi (8:35 / mi) +296m 7:22 / mi
Hah, so slow on the bike, AP thought I was running. Greg let me borrow his mountain bike, went out and back (read: up and down) on a forest road from the side of Boca reservoir.
Saturday Jul 13, 2019 #
5 PM
Running 54:11 [2] 5.0 mi (10:50 / mi) +324m 9:01 / mi
Picked up deathriders and it was only 5pm or so, so handed S to a tired Tom and went out for a trail run on the Tahoe Rim Trail, up towards Luther Pass. Knee a little iffy on the way down.
Friday Jul 12, 2019 #
6 AM
Running 8:31 [2] 0.87 mi (9:47 / mi)
Garmin wasn't registering distance correctly so stopped it, waited for all satellites.
Running 47:15 [2] 5.26 mi (8:59 / mi)
Run from Joe + Celeste's around Alton Barton park in Eugene.
Thursday Jul 11, 2019 #
10 AM
Running hills 51:00 [2] 3.84 mi (13:17 / mi) +160m 11:45 / mi
Did 10x a steep hill by Reed. Not trying to push crazy-hard yet, because the hill muscles are weak. But I'll need them for Norway, so starting to get them into play now!
Wednesday Jul 10, 2019 #
5 PM
Stroller jog/run 40:07 [1] 4.41 mi (9:06 / mi) +115m 8:25 / mi
Easy day, has been lots of hard recently. So went to pick up Littles via jogging stroller.
Tuesday Jul 9, 2019 #
12 PM
Running 50:48 6.68 mi (7:36 / mi) +12m 7:34 / mi
Good timing! Was changing in the locker room and so was Trina getting readiy to head out for her marathon training run according to her Garmin training program, so joined her! Mission was 3 x 8 min, which can substitute in for normal tempo Tuesday. Hard stuff in some humid weather!
Strength 11:41 [1] 0.11 mi (1:46:14 / mi) +1m 1:43:02 / mi
And the strength + stretching!
Monday Jul 8, 2019 #
4 PM
Cycling 50:07 [1] 11.0 mi (4:33 / mi) +74m 4:28 / mi
Up to Portland International Raceway. Reminds me I do live in a big city. Living so close to work and the necessary shopping, my everyday radius is fairly circumscribed.
Cycling 25:00 [4]
Forgot to start watch, so who knows how long really. Might have won, but so many people, it's hard to tell. Plus my race plate was half off, so might not have recorded all my laps... ah well. A good workout none the less, but I was kinda a wimp on the big steep downhill with a curve at the bottom.
7 PM
Cycling 58:59 [1] 12.91 mi (4:34 / mi) +162m 4:24 / mi
And back.
Sunday Jul 7, 2019 #
8 AM
Running 2:59 [1] 0.32 mi (9:19 / mi)
Jog to start. Hammie better today.
Orienteering 1:29:49 [2] 5.49 mi (16:22 / mi) +110m 15:24 / mi
Vetting Lower Dutchman. Amazing in different ways than upper.
Saturday Jul 6, 2019 #
11 AM
Hiking 47:31 [1] 2.52 mi (18:51 / mi) +139m 16:06 / mi
Hiking with Theo up to Upper Dutchman. Right hammie tight from 5k, so was good to just hike up.
Orienteering 38:14 [1] 1.65 mi (23:11 / mi) +76m 20:16 / mi
Orienteering while hiking with Theo to first 3 controls for Upper Dutchman of Deschutes Daze.
Orienteering 1:28:50 [2] 4.32 mi (20:34 / mi) +133m 18:46 / mi
More vetting. Holy moly this map and place is *amazing*. Still a bit snow-covered and my hammie wasn't letting me go fast. But still, just breathtaking. And all my own really, since the road was still closed to cars.
If you can, you should come to Deschutes Daze!!!
If you are coming, you should be very, very excited.
If you are coming and have little ones and little-one babysitting/split starts are potentially an issue, get in contact with me. I want everyone who wants to be able to do the races.
If you can, you should come to Deschutes Daze!!!
If you are coming, you should be very, very excited.
If you are coming and have little ones and little-one babysitting/split starts are potentially an issue, get in contact with me. I want everyone who wants to be able to do the races.
Running 32:52 [1] 2.37 mi (13:52 / mi) +22m 13:29 / mi
And back to car, utterly exhausted. Rushed the packing and didn't have any food. Too many hours without food, muscles were on verge of cramping.
Friday Jul 5, 2019 #
Note
Turned in my tenure dossier! Now I just have to wait 5 months to see how that comes out...
Thursday Jul 4, 2019 #
Running warm up/down 25:00 [1] 2.3 mi (10:52 / mi)
A mini-warmup and going to find T+S after the race (they were stroller jog/walking at a slow pace).
Running race 18:50 [4] 5.0 km (3:46 / km)
ORRC 5k at Mentor Graphics, Wilsonville
Nice! Still far off PR, but much faster vdot than last week's 3k, so things are working. March's races vdots were 54.0 and 54.1, so those now seem a lot more in sight (although will also get much harder to get faster).
Had no watch (life with toddler), so paced purely on feel. Curious as to how even or not it was, but guess I'll never know. Settled into 3rd woman after the start, passed the 2nd before the first mile and the then-leader at about 1.5 mi.
Felt good the whole way, glide-y, which probably means faster is in me, but was nervous just not having raced if I could hold the pace I started at.
Nice! Still far off PR, but much faster vdot than last week's 3k, so things are working. March's races vdots were 54.0 and 54.1, so those now seem a lot more in sight (although will also get much harder to get faster).
Had no watch (life with toddler), so paced purely on feel. Curious as to how even or not it was, but guess I'll never know. Settled into 3rd woman after the start, passed the 2nd before the first mile and the then-leader at about 1.5 mi.
Felt good the whole way, glide-y, which probably means faster is in me, but was nervous just not having raced if I could hold the pace I started at.
C • Woo! 4
Wednesday Jul 3, 2019 #
Crosstrainer 15:00 [1]
Have a cold and wanted to give the hip a day off anyways.
Strength 50:00 [1]
Hardcore Pilates because my fav instructor, Erin, was subbing in! Awesome.
11 AM
Running 15:09 [3] 0.97 mi (15:33 / mi)
Tuesday Jul 2, 2019 #
11 AM
Running 59:12 7.29 mi (8:07 / mi) +123m 7:43 / mi
Tempo Tuesday! 2 x 12 min this time. Felt good, faster than last week. Nice cool weather here.
Strength 5:06 [1] 0.08 mi (1:03:38 / mi)
Sped up strength before watching 2nd half of World Cup match!
Monday Jul 1, 2019 #
7 AM
Stroller jog/run 55:34 [2] 6.13 mi (9:04 / mi) +108m 8:36 / mi
A stroller jog so Tom had some of his own time, otherwise he will have lots of Sylvia today and this week as it's summer break from daycare!
She started singing up the final (big) hill, which made it more pleasant! =)
She started singing up the final (big) hill, which made it more pleasant! =)