Training Log Archive: Anna

50 min. on CF. Reran Virendra 3-day course, then ran one of the harder courses. This one was shorter, and the contours were easier to read. Made a few mistakes, but I mostly just hesitated. It was hard to read my map while running.

My calf muscles are SO SORE! I woke up this morning and couldn't get down the steps. That's what happened during track season, but none of my races were longer than 3200, so it didn't get this bad. I guess when I wear my spikes on the track I tend to run on my toes more and that makes it harder on my lower legs.
Are you supposed to ice for muscle soreness?

C • i like hot soak, massage, str... 6

They cancelled the Hancock Invitational! I was all ready to race in the rain, and then they said there was too much lightning. We came home and I still wanted to race, so I had my dad time me on the track. I've never run a 5k on the track before, so it was kind of weird not starting and finishing in the same place. My dad took my lap splits starting from the beginning, but when I was counting my laps I ignored the first 200.
I ran negative splits, even though at the beginning I felt like I was going too fast. I guess I have room to go a little faster at the beginning than I think I can.

97, 98, 98, 99 =6:32
97, 96, 95, 96 =6:24
95, 92, 91, 87 =6:05
last 200 was 40. I was imagining my 1600 at Conference last year, when Casey Owens out-kicked me by .01 seconds.

I was definitely going pretty slowly at the beginning, but I'm not sure how bad that is. I'd rather go out too slow than too fast, but I don't know how much uneven splits affect a race.
I started my kick at the 4000 mark, and then I ran the last 200 all-out.

Well, I was pretty happy with my time until the v-dot calculator said it's the same as a 5:43 1600 and a 12:14 3200. I thought I ran as hard as I could. It was definitely a good race mentally.

C • Canceled the Hancock? Wow, th... 3

I didn't notice how much the minutes had added up! After I ran on the track, I went for a nice easy run that ended up being 45 minutes.

18 min. CF. Reran a Virendra 3-day course, got a ton more ranking points. Now I know that I'm a lot faster and more consistent at least with the less technical navigation.

Rat Pack=6:17/mile

Nice short run. 4 100m striders afterwards.

Downloaded some extra maps for Catching Features. I ran the first one, and the contours were very hard for me to read. I struggled through it, hesitating a lot and making one pretty big mistake.
The map review was really helpful because I could see the map and terrain at the same time and make more sense of the contours.
I think I spent 30-40 minutes playing.

My legs felt rested today, and the straps I made out of prewrap made my knees feel great.

But there's bad news!!!!! Districts isn't at Spanish Lake, so I don't get a late-season fast course to PR on. My best chances are SIUE in 2 weeks and Ladue, which I've never run before. Ladue's supposed to be even faster than Spanish Lake.

C • remember your track season. ju... 5

50 min. CF. Ran 3 courses, focused on running straight through the controls. My mistakes are getting to be fewer and smaller. I also tried to look at the map as little as possible but at some points I would look at it without focusing on what I needed to remember, then have to look at it again.

The pain on the outsides of my kneecaps has disappeared!

New steady state course. Supposed to hit 8:00, but it's easy to mess up on slow times.
7:55
8:05
8:12
8:26
7:14
7:36

C • Even, slow pace 5

5 1000's at a park where we've never run before.
I like the course because it seems that as soon as we started an interval we were finished with it. Also, it definitely counts as terrain running because the ground was so uneven and there was this one hill we had to run on the side of.
Supposed to hit 4:15, but we ended up fast because Keller kept pushing the pace.
4:19
4:15
4:00
4:07
4:07

Also includes recovery. I had no idea we ran so far today until I checked my watch when we got back to school. The good thing about workouts is how much they break up the monotony of a long run.
We pushed the pace a little on the way back.

CF 45 min. Ran some courses on a map with lots of trees. I look at my map way too much. I made an effort to restrict my map-peeking after I ran into a tree, but I wasn't too successful at reading ahead.

I also ran a course online, but the contours were super steep and I was intimidated. I ended up getting lost on the way to the first control. It was a a bummer since I'd expect a course with obvious features like that to be easier. I guess it's harder since I can't go up to the tops of hills or down to marshes to know exactly where I am.

Decided to only do one set of strength work tonight.

A little faster than usual today. Crowe wasn't there.

4 150's. I definitely run faster when I start in the pack of boys. Stretched afterwards.

3 CF courses online. (20 min?) These courses were defiinitely a lot more technical than the ones that come with the game, and I stopped to read the map a lot. I wasn't really focusing on reading ahead, although my mistakes weren't disastrous. I did a sprint that was like a maze, which was tough since I couldn't orient my map; that's where I needed some more map memory skills.