Training Log Archive: AliC

Woo! That went way better than I expected! I was nervous about the tight left hammie that's been bothering me the past few days, so the plan I had in my head went something like start at 8 min/mi and then negative split if you feel good. But then I forgot my Garmin. So, just started at a pace that felt good.

At 1 mi, asked one of the guys around me what our pace was. He reported 6:30. Oh. Well, maybe this is going to hurt... But it did feel fine and I didn't push or try to back off a ton, just kept goinging with it. At ~4 mi, I was passed by another woman (up to this point, I was leading). Decided to try to stick with her. We ran together from then until maybe 11.5 mi, when she pulled ahead (maybe I would have tried sticking a little longer, but I was thinking a half marathon was 13.6 and not 13.1 miles...)

Anyways, had a good race, average pace was 6:46/mi and there were hills. Unfortunately no Garmin, so don't really know how much climb. But anyways, totally pleased and a good baseline to start the training year up from!!

C • Great race! 10

Wow early morning for the fam! Tom up at 4:45, Sylvia at 5:15 and so everything was ready to go stroller jog her to daycare at 6:30ish. It was still dark by a long shot (sunrise at 7:45 or so), so did my first stroller jog in the dark. Was good to have my powerful bike light on, although the stroller hood kinda shadowed where I would have liked to have light. Sylvia arrived at daycare totally passed out in her little teddy bear fleece suit, which was pretty cute.

Ok, what's the plan? I submitted my team application for this year and it was great because it made me outline my training goals and think ahead to Norway. Here they are:

- Goals for training hours per month are: Jan = 30, Feb=26, March = 30, April = 28, May = 36, June=36, July = 34. August will be focused on WOC competition, no specific hour goal and fall again will be allowed to be more of a recovery season. But year goal will be to have over 300h of training.
- Running training goal is at least 100 mi/month with one running race per month.
- I want to do 2-3 5k time trials to test my running fitness. I hope to be running close to a 18 min flat 5k by July.
- Strength: I want to keep up approximately 2 Pilates sessions per week throughout my year. This really matters for me.
- Drills: doing aerobics on Fridays while in Portland will help me get some plyometric exercises in, which sound like they will be helpful for Norway. I also want to incorporate at least one other drill session in per week, starting in April.
- Hills: starting in April, I want to have 3 out of every 4 weeks have a hills-focused training session as it sounds that will be very helpful for Norway.
- Orienteering: starting with spring break, I want to do at least one technical or one armchair study session per week. When classes end, this will up to two. As July begins, this will up to three.

*****

So that's the global plan. This week important things are 1) healing the hamstring niggle and 2) running a half marathon on Sat. Already got in Pilates, will skip aerobics because it's the day before the half. Next week's training will be a challenge because I'll be at the big astronomy conference with 8am-8pm days. Still, there are awake hours before 8am, so it's gotta be about using those.

Today: ~6mi easy run, paying attn to hammie
Fri: ~4 mi easy run, 10 min core
Sat: Half marathon
Sun: Easy orienteering Sun afternoon in Seattle??
Mon: ~4 mi treadmill or run, 20 min Pilates-like core
Tues: running tempo
Wed: ~8 mi morning run
Thurs: ~5 mi run, with some speeds (if hammie ok), 20 min core

C • 12 hour conference days 5

Whoops! So much for plan. Went to gym, got all changed to go run and realized I forgot running shoes. So did some exercise bike and elliptical in my boots... not the best footwear, but really didn't matter for the bike and only a bit for elliptical. Got some good stretching in too.

Pre-Pilates canyon jog and Pilates. Left hammie still a bit niggly, but not terrible. Need it to be ok for half marathon on Sat.

Woo, first run of the new year! Meant to go longer, but left hammie has got a bit of a niggle and the air quality around here is bad at the moment. So didn't push it tons, but had a nice afternoon run in the not-rain. (If it's not raining here in the winter, apparently we have stagnant air and the air quality sucks. Hm.)

Oh the jet lags. S up at 4:15am and so we all were...

So breakfast and wax skis and pack car and time to go ski! Was indeed snowy up on Mt. Hood, had to chain up after Rhododendron. Tom had to work and day-care is still out, so this was a me + Sylvia adventure.

Our outing:
Play-ski with S
Snack time 1
Skate with S in backpack. She mostly slept and think stayed mostly warm enough in long undies, fleece suit and her rain suit.
Snack time 2
Play-ski with S
Snack time 3
Back to car

Takes longer than on my own, but super fun to have Sylvia scoot a little more on her skis this time! She has figured out that shuffling her feet back and forth is a thing to do.

Woo!

C • skiing!! 2