Training Log Archive: AliCIn the 7 days ending Nov 18, 2012:
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Sunday Nov 18, 2012 #
Note
Just entered USATF Club XC Championships, in Lexington, Kentucky in 3 weeks. I'll be racing for the local running team, sponsored by the local running store, Dave's Running. I haven't raced *team* cross-country since highschool, so excited for it, and get to meet my teammates this eve at a team meeting.
I am also sure that at the championships, I will get my butt properly kicked. There's a $5,000 purse for the top team, and there are teams with names like Team USA Minnesota. Right...
I am also sure that at the championships, I will get my butt properly kicked. There's a $5,000 purse for the top team, and there are teams with names like Team USA Minnesota. Right...
11 AM
Running 30:17 2.89 mi (10:29 / mi) +15m 10:19 / mi
ahr:121 max:140
Cold continues, but not terrible, although I was an un-happy camper at 4am. Now just a mild headache and stuffiness and morning HR was 8ish beats too high (if normal is 50 or so...)
So, allowed myself out for a veerrry slow little jog. Explored Ottawa Hills floodplains, including the secret bridge and read a map of EOC in Bulgaria, Middle Final. Very nice day!
So, allowed myself out for a veerrry slow little jog. Explored Ottawa Hills floodplains, including the secret bridge and read a map of EOC in Bulgaria, Middle Final. Very nice day!
Strength 10:00 [1]
And 10 min abs, while tomato soup warmed on up. =)
Saturday Nov 17, 2012 #
9 AM
Running 2:47 0.34 mi (8:10 / mi) +1m 8:05 / mi
ahr:141 max:150
Running race 18:33 3.12 mi (5:57 / mi) +3m 5:56 / mi
ahr:171 max:178
Soooooo, I woke up and knew without a doubt I was sick. (Nose all stuffy, throat felt blah...)
But I felt energetic and the 5k race today was for a cool organization, "Girls on the Run", that runs an after school program to get young gals out and running at 7 local schools (although I think it's a national, or at least more spread program?). So I convinced myself I would just go and jog. To try to make sure I kept to that plan I a) ate a huge breakfast b) didn't allow enough time to get there and warm-up.
Then someone said 'GO' and plans went to shambles. I ran the first mile in 5.57, second in 5.49 (accurately marked, according to Garmin!) and then the last was a bit slower, pace was 6.04. Won overall (yeah girl power! =)), by probably a minute. The cheering around the course was fantastic, probably because of lots of parents. Curiously, HR is low, almost all L4, considering effort level - an effect of being sick?
There were also lots of tutus, temporary hair coloring, and such. Some similar stuff to Fast&Female? But more orientated to just activity rather than competition. Although maybe F&F young stuff is that way too, I should read up more!
Probably, I should not also go night-orienteering up in SMOC-land, but oooh so tempting!!!
But I felt energetic and the 5k race today was for a cool organization, "Girls on the Run", that runs an after school program to get young gals out and running at 7 local schools (although I think it's a national, or at least more spread program?). So I convinced myself I would just go and jog. To try to make sure I kept to that plan I a) ate a huge breakfast b) didn't allow enough time to get there and warm-up.
Then someone said 'GO' and plans went to shambles. I ran the first mile in 5.57, second in 5.49 (accurately marked, according to Garmin!) and then the last was a bit slower, pace was 6.04. Won overall (yeah girl power! =)), by probably a minute. The cheering around the course was fantastic, probably because of lots of parents. Curiously, HR is low, almost all L4, considering effort level - an effect of being sick?
There were also lots of tutus, temporary hair coloring, and such. Some similar stuff to Fast&Female? But more orientated to just activity rather than competition. Although maybe F&F young stuff is that way too, I should read up more!
Probably, I should not also go night-orienteering up in SMOC-land, but oooh so tempting!!!
Running 2:27 0.28 mi (8:41 / mi)
ahr:145 max:155
Friday Nov 16, 2012 #
7 AM
Rollerskiing 1:17:21 9.54 mi (8:06 / mi) +45m 7:59 / mi
ahr:120 max:159
Forecast low was 31, actual = 25 at 7am, brrrr... need to wear more layers! I was wearing lobster mitts and my hands still got really, really cold by the end.
Anyways, out for a morning rxc of specific strength, a great morning to do it because the local school had parent-teacher conferences so no huge at-school-time rush. 5 x everything, the final set working in two awkward skates. Read a map of, oh no, I forget the name! Ski-o with the barn from national champs 3 years ago? And then Becky's two Yale sprints that I trained with Jordan 2 summers ago.
Anyways, out for a morning rxc of specific strength, a great morning to do it because the local school had parent-teacher conferences so no huge at-school-time rush. 5 x everything, the final set working in two awkward skates. Read a map of, oh no, I forget the name! Ski-o with the barn from national champs 3 years ago? And then Becky's two Yale sprints that I trained with Jordan 2 summers ago.
Thursday Nov 15, 2012 #
6 AM
Running 15:59 1.83 mi (8:44 / mi) +2m 8:42 / mi
ahr:128 max:148
Planet Money pocasts on Post-Sandy NYC + Reinsurance and then Why Chess Shops Flock Together. Just above freezing, only the hands got too cold during the run.
Drills 7:54 [1] 0.47 mi (16:49 / mi)
ahr:118 max:129
Normal running drills.
Running 49:50 6.69 mi (7:27 / mi) +1m 7:27 / mi
ahr:152 max:169
And 2 x 12 min tempo in Wildwood, but apparently my HR didn't get all that high. Hm. Will try to make sure I'm putting out more effort next week...
8 PM
Strength 14:00 [1]
Home and did my core workout. Followed okansas's retweet earlier today to discover how much the Norweigian o-team members are training in a given year. Google Translated Version
Women's team training hours per year: 586, 606, 437, 486
My goal for 2012 is to do 390 and by AP's estimation I'll be at 372 or so... Not really elite athlete level.
But it's hard for me to figure out how to really ramp up training hours. Two-a-days are just darn hard to fit in with work. Maybe one during the week is possible, but harder especially now with such limited daylight. I guess the name of the game is try to keep all training as effective as possible, given the limited time for it!
Women's team training hours per year: 586, 606, 437, 486
My goal for 2012 is to do 390 and by AP's estimation I'll be at 372 or so... Not really elite athlete level.
But it's hard for me to figure out how to really ramp up training hours. Two-a-days are just darn hard to fit in with work. Maybe one during the week is possible, but harder especially now with such limited daylight. I guess the name of the game is try to keep all training as effective as possible, given the limited time for it!
Wednesday Nov 14, 2012 #
5 PM
Running 22:14 2.41 mi (9:13 / mi) +19m 9:00 / mi
ahr:128 max:151
Hm, daylight escaped me, so couldn't specific strength as planned... so an easy day, a little neighborhood joggeroo, making a funny pattern with my GPS track (also goes up and down the slope quite a few times!)
Drills 9:40 0.36 mi (26:52 / mi)
ahr:136 max:161
Ankle plyos, the twisty jumps are still soooo hard!
Strength 8:09 [1] 0.02 mi (6:49:53 / mi)
ahr:92 max:124
Hammies and pushups, while the water boiled for mmm potatoes.
Tuesday Nov 13, 2012 #
5 PM
Crosstrainer 15:39 [1]
ahr:114 max:125
Woo, most recent paper accepted! It'll come out on the arXiv Thursday, but in case any one wants a teaser, here's an illustrative figure:
Basically, I did bookkeeping for all the photons emitted from sets of stars of various ages. In this case, I choose a *constant* star-formation rate - the galaxy was making exactly 1 solar mass of stars per year for the past 10 billion years. Anyways, I then determine how many photons of different frequencies get intercepted by dust, and more specifically, by wee little PAH (polycyclic aromatic hydrocarbon (= poison!)) molecules. The bars show that while old stars (> 100 million years) contribute about half of all of the light emitted from stars in this model galaxy, they contribute much less to the UV, where the young, hot stars dominate.
As for the dust emission (the dust is heated by the stellar photons it absorbs and emits blackbody radiation of 20-70K), the old stars heat 34% of all of the dust emission and a full 26% of the PAH emission. Prior to this work, pretty much all PAH emission was chalked up to the very youngest stars. While the majority of it is, the old stars have their fair slice of the pie that complicates the normal interpretation (and accounting of how we measure star formation in galaxies!). The model that made this plot shows this, but most of the paper actually deals with real, live data that comes up with a similar fraction of old-star headed PAH emission.
Basically, I did bookkeeping for all the photons emitted from sets of stars of various ages. In this case, I choose a *constant* star-formation rate - the galaxy was making exactly 1 solar mass of stars per year for the past 10 billion years. Anyways, I then determine how many photons of different frequencies get intercepted by dust, and more specifically, by wee little PAH (polycyclic aromatic hydrocarbon (= poison!)) molecules. The bars show that while old stars (> 100 million years) contribute about half of all of the light emitted from stars in this model galaxy, they contribute much less to the UV, where the young, hot stars dominate.
As for the dust emission (the dust is heated by the stellar photons it absorbs and emits blackbody radiation of 20-70K), the old stars heat 34% of all of the dust emission and a full 26% of the PAH emission. Prior to this work, pretty much all PAH emission was chalked up to the very youngest stars. While the majority of it is, the old stars have their fair slice of the pie that complicates the normal interpretation (and accounting of how we measure star formation in galaxies!). The model that made this plot shows this, but most of the paper actually deals with real, live data that comes up with a similar fraction of old-star headed PAH emission.
Running 34:26
ahr:149 max:169
And to the gym for hill intervals! 3 x 5 min, meant to be 4 x 5, but I was in minimal shoes and left foot felt a bit tweaky. First one was 8%, 6.8mph, then 10% 6.3mph (harder!) and then back to the 8%-6.8mph. Felt like the right effort level for 5 min intervals. I was closer to the fan, so suffered way less than last time I did these.
Also, it was super crowded at the gym! I got on the only free ellipitical when I showed up and the only free treadmill when I switched... apparently the after-work/school-hour is popular....
Also, it was super crowded at the gym! I got on the only free ellipitical when I showed up and the only free treadmill when I switched... apparently the after-work/school-hour is popular....
Crosstrainer 11:05
ahr:125 max:132
Strength 14:02 [1]
ahr:90 max:105
Core, while people-watching =)
Drills 4:55 [1]
ahr:86 max:93
And good, old-fashioned flamingoes!
Monday Nov 12, 2012 #
4 PM
Rollerskiing 53:51 7.53 mi (7:09 / mi) +12m 7:07 / mi
ahr:120 max:147
Monday mostly-double pole with maps - this time one of the Tahoe XC sprint relays, Auburn sprint and the sprint from Tanndalen. Only one loop around Wildwood, because I got a late start and daylight was in short supply. Temperature dropping during the ski, hands were that hard-to-open door cold at the end.
Strength 8:39 [1] 0.03 mi (4:50:01 / mi)
ahr:89 max:117
Hammies and push-ups. 15s and 22s. Was not so strong on push-ups today, though, need to keep them up!