Training Log Archive: AliCIn the 31 days ending Jan 31, 2019:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||||||||||||||||||||
Thursday Jan 31, 2019 #
8 AM
Running 49:01 [2] 5.92 mi (8:17 / mi) +92m 7:54 / mi
Wrote a rec letter for a student, than headed out for an Oaks Bottom loop. Cold morning for Portland, frost everywhere.
Wednesday Jan 30, 2019 #
Strength 35:00 [1]
Partial Pilates so I could eat before conference.
2 PM
Running 44:09 5.28 mi (8:22 / mi) +85m 7:58 / mi
Interval session before meeting with colleagues about our electronics person search. 1-2-3-4-4-3-2-1 minutes with half rest. Felt pretty good.
Tuesday Jan 29, 2019 #
6 AM
Stroller jog/run 36:34 [1] 4.36 mi (8:23 / mi) +118m 7:44 / mi
Seemed to be the only time to get the workout in today, so deposited Sylvia at daycare via stroller. And came home to find myself locked out of my house. Boo, more morning drama than I wanted/needed...
Monday Jan 28, 2019 #
Running 45:08 [2] 5.4 mi (8:22 / mi) +157m 7:40 / mi
And classes begin! Have 76 students in Physics 101. Lectured on traveling + sinusoidal waves today. Really nice to be able to start from last year's lecture notes.
Posted homework after class, was in a 1 hour telecon during my set-aside-for-working-out time and then did this run. Two 10 min tempos, ending with a swing by the local burrito joint to pick up my online order.
This will be busy, but soooo much easier than last year when I was teaching this class for the first time and Sylvia was 4 months old.
Posted homework after class, was in a 1 hour telecon during my set-aside-for-working-out time and then did this run. Two 10 min tempos, ending with a swing by the local burrito joint to pick up my online order.
This will be busy, but soooo much easier than last year when I was teaching this class for the first time and Sylvia was 4 months old.
Sunday Jan 27, 2019 #
8 AM
Stroller jog/run 1:26:56 [2] 10.12 mi (8:35 / mi) +167m 8:10 / mi
Long run with jogging stroller. Probably good resistance training for the heavy running in Norway. Legs are definitely tired from hills+circuits, race and today... Sylvia slept for maybe a half hour 5.5-9mi or so.
Saturday Jan 26, 2019 #
9 AM
Running 6:29 [1] 0.7 mi (9:14 / mi) +2m 9:09 / mi
Orienteering 27:16 [4] 3.7 mi (7:22 / mi) +11m 7:18 / mi
Start training (scatter-o) by Anndy at Pier Park. Really good fun and good training. Tried to keep running fast and be very aware of how I'd start the next leg.
Running 7:13 [1] 0.85 mi (8:29 / mi) +3m 8:24 / mi
Picking up the first control, then went to go find T+S. S most excited about passing by the dog park on the way to 34 and 39.
Friday Jan 25, 2019 #
11 AM
Running 36:38 [2] 3.71 mi (9:52 / mi) +129m 8:55 / mi
Pre-circuits run, did some light hill intervals.
Aerobics 31:07 [2] 0.37 mi (1:24:10 / mi) +1m 1:23:28 / mi
Oof, good to get back to this. Lots of squats of various forms, burpees, jumping jacks. Couldn't get the whole session in because needed to shower + lunch before a meeting.
Thursday Jan 24, 2019 #
10 AM
Orienteering 18:28 [2] 1.79 mi (10:19 / mi)
And field trip! To Milo McIver state park, kinda reusing one of my courses from last summer (slightly adjusted the Orange course).
Three students, one faculty member. All seemed to enjoy! Two of the students seem pretty interested to try some more, so hopefully can get them out to a meet or two this spring!
Three students, one faculty member. All seemed to enjoy! Two of the students seem pretty interested to try some more, so hopefully can get them out to a meet or two this spring!
Orienteering 19:03 [2] 2.14 mi (8:54 / mi) +39m 8:25 / mi
Picking up streamers.
Made the 100 mi mark for this month! Close to on track for hours...
Look at all this orienteering in the past week! Woo!
Made the 100 mi mark for this month! Close to on track for hours...
Look at all this orienteering in the past week! Woo!
C • Woo! 1
Wednesday Jan 23, 2019 #
8 AM
Orienteering 15:53 [1] 1.5 mi (10:35 / mi) +35m 9:52 / mi
Putting up streamers for my Paideia course around Reed.
11 AM
Orienteering 13:27 [1] 1.39 mi (9:41 / mi) +48m 8:44 / mi
Taking streamers down. Had 6 students show up for the course and 1 faculty member!
Running 6:16 [1] 0.68 mi (9:09 / mi) +16m 8:32 / mi
Strength 53:00 [1]
Pilates
Monday Jan 21, 2019 #
9 AM
Running 4:11 [1] 0.42 mi (9:53 / mi)
Orienteering 45:28 [1] 5.66 km (8:02 / km)
A last training in GA before flying home. Charlie got us a map and Greg planned a course for us at Red something State Park. Really beautiful woods and much hillier than GNC was - legs were *tired*, especially the keep-ankle-from-twisting muscles which were tried by the frozen ground.
Now back home to S+T!!
Now back home to S+T!!
Running 2:29 [1] 0.26 mi (9:42 / mi)
Sunday Jan 20, 2019 #
8 AM
Running 5:52 [1] 0.56 mi (10:23 / mi) +1m 10:20 / mi
Orienteering race 48:57 [4] 7.56 km (6:28 / km) +75m 6:10 / km
Day 3 of GNC.
Oof and cold! Had some battles with thorn vines out there, but again solid if not magnificent orienteering. One time hesitated a lot in one of the only areas you might call `vague'. Just realizing now I didn't pick up my map, so hard to remember all the rest of the course...
Oof and cold! Had some battles with thorn vines out there, but again solid if not magnificent orienteering. One time hesitated a lot in one of the only areas you might call `vague'. Just realizing now I didn't pick up my map, so hard to remember all the rest of the course...
11 AM
Orienteering 51:24 [1] 3.09 mi (16:38 / mi) +114m 14:55 / mi
Control pickup from yesterday. Due to the rain yesterday + overnight, one control in a pit was *completely* underwater. Didn't see it at first, then looked into the water and there it was, a few inches under. Pretty chilly water to go fish it out of. Hope the SI unit is ok!
C • Ow! 2
Orienteering 24:26 [1] 1.33 mi (18:22 / mi) +66m 15:55 / mi
And a final round of control pick up. Tired and hungry. Probably not the best training at this point, but was a good way to stay warm and beautiful woods, so a-ok by me!
Saturday Jan 19, 2019 #
Event: SDO: Anza Borrego Weekend
11 AM
Running 15:57 [1] 1.58 mi (10:07 / mi) +3m 10:04 / mi
Orienteering 54:20 [4] 7.42 km (7:19 / km) +232m 6:20 / km
GNC Day 2. Fun times! A few more bobbles or getting tired at the end. And maybe idn't have the best plan for 10-11, felt out of touch for a bit, but luckily there were things around to save myself.
Running 4:00 [1] 0.4 mi (10:03 / mi) +7m 9:31 / mi
3 PM
Orienteering 46:22 [1] 2.74 mi (16:55 / mi) +136m 14:40 / mi
Searchin for some un-finished kiddos at the start, then getting boxes to query when one still wasn't found. So glad to hear an hour after leaving she was found!! [It was *real* rainy today, not a great day for anyone to be out there for 5 hours.]
Friday Jan 18, 2019 #
Event: Georgia Navigator Cup 2019
1 PM
Orienteering 10:34 [1] 0.97 mi (10:51 / mi) +17m 10:17 / mi
Running 9:00 [1] 0.95 mi (9:30 / mi) +17m 9:00 / mi
Orienteering 29:35 [4] 4.36 km (6:47 / km) +98m 6:06 / km
Middle at Georgia Navigator Cup!
Woo! Pretty good orienteering and felt pretty strong running through the woods. Shouldn't have been distracted by one other control I went to along the way to mine that I knew wasn't, lost time there. Also once looking for a control down in a gully that I was pretty much on top of.
Pretty much went straight on everything, which worked. But Sydney went around on the trail to 11 and that was a bit faster, so should have at least thought of using the trail options when they really went the right direction.
Woo! Pretty good orienteering and felt pretty strong running through the woods. Shouldn't have been distracted by one other control I went to along the way to mine that I knew wasn't, lost time there. Also once looking for a control down in a gully that I was pretty much on top of.
Pretty much went straight on everything, which worked. But Sydney went around on the trail to 11 and that was a bit faster, so should have at least thought of using the trail options when they really went the right direction.
Running 5:27 [1] 0.52 mi (10:28 / mi) +14m 9:40 / mi
Thursday Jan 17, 2019 #
Note
(rest day)
Travel day. So much easier to travel without Sylvia. But I miss her pretty terribly...
Wednesday Jan 16, 2019 #
7 AM
Running 21:07 [1] 2.49 mi (8:29 / mi) +68m 7:49 / mi
We had to be at daycare at 7am for a parent-teacher conference. All well apparently, although we are tasked with working on S's spoon skills. It's just fun to hear about little tales of the daycare day though.
Apparently S hordes all the drums in the classroom until her friend H arrives and then she shares them with him. She'll also apparently check her friend's diapers and get the teacher's attention if they are dirty... maybe some personal space things to learn too...
Easiest thing was for me to run home from the meeting, so Tom has the car there to pick her up at the end of the day.
Apparently S hordes all the drums in the classroom until her friend H arrives and then she shares them with him. She'll also apparently check her friend's diapers and get the teacher's attention if they are dirty... maybe some personal space things to learn too...
Easiest thing was for me to run home from the meeting, so Tom has the car there to pick her up at the end of the day.
5 PM
Cycling 32:26 [1] 4.52 mi (7:11 / mi) +58m 6:54 / mi
8 PM
Cycling 36:52 [1] 6.85 mi (5:23 / mi) +79m 5:12 / mi
Tuesday Jan 15, 2019 #
1 PM
Running 43:18 [2] 5.57 mi (7:46 / mi) +84m 7:26 / mi
Had to come back home ~lunch for our electric work to get inspected - passed this time, woo! Windy and chilly (for Portland), but less windy after getting off the hill-edge our house is on actually.
Feeling peppier and peppier after the cold!
Feeling peppier and peppier after the cold!
Monday Jan 14, 2019 #
11 AM
Running 31:50 [1] 3.1 mi (10:16 / mi) +80m 9:30 / mi
Easy canyon run. Feeling better from cold, actually was fun to run instead of a slog! Love the canyon. Sunny breezy day. Strange for Portland in the winter.
Strength 50:00 [1]
Pilates. A good workout. Feet kept trying to cramp, maybe I'm dehydrated.
Sunday Jan 13, 2019 #
Note
Plan:
Training volume is lower than intended, but hard with the conference, especially coupled with a cold that I *need* to get over before Georgia Nav Cup. So the real focus is getting better for that since it will be really high quality (actually O!) training.
Today: easy run
Mon: easy run + Pilates
Tues: longer easy run
Wed: easy run + Pilates
Thurs: travel, probably a day off
Training volume is lower than intended, but hard with the conference, especially coupled with a cold that I *need* to get over before Georgia Nav Cup. So the real focus is getting better for that since it will be really high quality (actually O!) training.
Today: easy run
Mon: easy run + Pilates
Tues: longer easy run
Wed: easy run + Pilates
Thurs: travel, probably a day off
4 PM
Running 30:37 [1] 3.54 mi (8:39 / mi) +60m 8:13 / mi
Easy neighborhood run. Think S wanted to come in stroller, but she got so cold when we tried to bring her to playground, decided it wasn't worth the bundling her all up for such a short run.
Saturday Jan 12, 2019 #
Event: Port of Stockton Go!
3 PM
Stroller jog/run 50:13 [1] 5.3 mi (9:29 / mi) +115m 8:53 / mi
Easy stroller jog. Gotta get my cold better, Sylvia's too. She was super-miserable a few times today. Think some molars are coming through.
Friday Jan 11, 2019 #
Note
And survived conference! But my cold isn't great and S is sick too with probably the same thing, but for her it means a fever and a bad cough along with the cold... so we're home today and unlikely to work out. Want to feel better!
Thursday Jan 10, 2019 #
6 AM
Running 1:01:29 [1] 6.51 mi (9:27 / mi)
And got myself out into the darkness. Legs definitely feeling better and better, but maybe now its the head cold holding me back, not the recovery from the half marathon. Who knows, but not feeling terribly speedy...
Ended with a stop at the French bakery at Pike's place market to grab breakfast. I've learned a ton at the conference, but really excited to get back to the fam this eve! (S is sick. Hope she stays awake long enough I can see her!)
Ended with a stop at the French bakery at Pike's place market to grab breakfast. I've learned a ton at the conference, but really excited to get back to the fam this eve! (S is sick. Hope she stays awake long enough I can see her!)
Wednesday Jan 9, 2019 #
6 AM
Strength 4:00 [1]
Crosstrainer 30:00 [1]
All the treadmills were taken. And all the ellipticals too for a bit, then nabbed one after a bit of waiting doing core. Busy times at the hotel gym!
Tuesday Jan 8, 2019 #
6 AM
Strength 6:45 [1]
Pilates-style strength stuff. (Meant to do 20 min yesterday, but time.)
Running 42:26 [1] 4.32 mi (9:49 / mi) +77m 9:18 / mi
Track a bit garbage at the beginning because of all the downtown buildings. But then got to the trail and much better. Very dark, probably should have brought a headlight. Legs feeling a bit more recovered, but started having a head cold overnight, so not pushing it still.
Finished with a stop at *the* Starbucks and grabbed a doughnut from Top Pot to try a Seattle doughnut. (Portland seems into doughnuts too. Doughnut I got was totally fine, but it wasn't so amazing that I'd waste those calories on one again. There have been some Portland doughnuts that do seem worth it - Blue Star more than Voodoo.)
Finished with a stop at *the* Starbucks and grabbed a doughnut from Top Pot to try a Seattle doughnut. (Portland seems into doughnuts too. Doughnut I got was totally fine, but it wasn't so amazing that I'd waste those calories on one again. There have been some Portland doughnuts that do seem worth it - Blue Star more than Voodoo.)
Monday Jan 7, 2019 #
6 AM
Running 36:24 [2] 4.0 mi (9:06 / mi)
Treadmill had a nice view of (still dark) downtown Seattle at least. Legs definitely still felling the half marathon. Strangely, right hammie tighter than the left, which is the one that was giving me problems before. Ah well. Started at 10 min/mi pace and worked down a bit as I warmed up.
Saturday Jan 5, 2019 #
Running race 1:28:46 [4] 13.1 mi (6:47 / mi)
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!!
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!!
Friday Jan 4, 2019 #
6 AM
Stroller jog/run 42:39 [1] 4.64 mi (9:12 / mi) +39m 8:57 / mi
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.
Thursday Jan 3, 2019 #
Note
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
- 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
6 AM
Cycling 30:00 [1] 8.75 mi (3:26 / mi)
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.
Crosstrainer 20:00 [1]
Wednesday Jan 2, 2019 #
Running 21:21 [1] 2.1 mi (10:10 / mi)
Strength 50:00 [1]
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.
Tuesday Jan 1, 2019 #
Running 1:08:00 [1] 8.07 mi (8:26 / mi)
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.)