Training Log Archive: RussellIn the 31 days ending Mar 31, 2006:
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| 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 | Fr | ||||||||||||||||
Thursday Mar 30, 2006 #
Orienteering 50:00 [2] ** 6.9 km (7:15 / km)
19c shoes: new NB
Test running the Stanford Mystery-O.
Tuesday Mar 28, 2006 #
Running 46:14 [3] 6.0 mi (7:42 / mi) +30m 7:35 / mi
(injured) shoes: NB642 #2
Sawyer Camp trail. I was thinking about going much farther, but when my knee started to hurt a little I decided to cut it short. The pain came and went and was never very bad.
Sunday Mar 26, 2006 #
Orienteering race 1:46:48 [3] *** 10.1 km (10:34 / km) +650m 8:00 / km
23c
Briones Golden Goat. This was much easier than last year's goat, but still a physical course. I was pretty disappointed despite only making a couple of misakes. The start went very well and I managed to get to 4 before almost everyone, but lost ~2min going to 6 by going down to the trail instead of contouring around. I guess I was still pretty confused by the fact that I couldn't see anyone around me (pesumably the two leaders were far ahead by then). I then ran well to 10, with most of the people in front of me still in sight on the uphils, but overshot 11 and lost ~5min. I think this time I was focusing too much on catching the people in front of me and not enough on navigating. The rest was mostly clean, although I did take it easy on the downhill to the finish as my knee was hurting a little from all the downhill running.
Thursday Mar 23, 2006 #
Running intervals 52:39 [5] 7.25 mi (7:16 / mi)
shoes: NB642 #2
At the track. 5x1680m, 2 min rest, 4 laps warmup, 2 laps cooldown.
6:24, 6:24, 6:23, 6:25, 6:21.
6:24, 6:24, 6:23, 6:25, 6:21.
Tuesday Mar 21, 2006 #
Running tempo 46:35 [4] 7.0 mi (6:39 / mi) +40m 6:32 / mi
shoes: NB642 #2
Sawyer Camp trail.
Sunday Mar 19, 2006 #
Orienteering race 1:16:15 [3] *** 7.8 km (9:47 / km) +400m 7:47 / km
27c
Blue at Sunol. I had a good race, running well most of the time. I think this was my fastest per minute kms ever in an advanced-O course. The navigation wasn't very difficult, and most of the time I was running near other people so I didn't make many big mistakes. I lost 2-3 min on 2 before I got used to reading the map, and made a slow route choice on the long leg, going down to the trail, costing me 1-2 min. Otherwise it was a pretty clean run, just hesitating a few times close to the control.
Note
After my run on Thursday I noticed some soreness on the outside of my right knee, which I think might be IT band syndrome. It was pretty sore walking around on Friday, but yesterday and today it was fine, and I barely noticed it on the course today. I think I'm going to try running slightly less than planned this week, avoiding uneven surfaces and hills, and see how it feels.
Thursday Mar 16, 2006 #
Running 1:43:23 [3] 13.12 mi (7:53 / mi) +310m 7:20 / mi
shoes: Asics GEL-1100
Menlo Park/Atherton/Redwood City. Raining hard for the second half. I wanted to simulate the big hill in the Big Sur marathon up to Hurricane Point as well as get in some close-to-marathon-pace running. Jefferson Road from Alameda to Occidental seemss pretty similar to Hurricane Point (170m of climb in 2.11 miles compared to 160m in 2.2 miles) so I ran to Jefferson Road, up, down (with a wrong turn) and back.
There - 35:17 (4.53 miles, 7:47/mile), up - 19:16 (9:07/mile), down - 14:15 (1.95 miles, 7:18/mile), back - 34:35 (7:38/mile). I'm a little surprised I didn't make up more time down the hill, and I was hoping to go faster on the way back, but I think considering the climb and conditions this was a pretty good pace.
There - 35:17 (4.53 miles, 7:47/mile), up - 19:16 (9:07/mile), down - 14:15 (1.95 miles, 7:18/mile), back - 34:35 (7:38/mile). I'm a little surprised I didn't make up more time down the hill, and I was hoping to go faster on the way back, but I think considering the climb and conditions this was a pretty good pace.
Wednesday Mar 15, 2006 #
Running 50:31 [2] 5.3 mi (9:32 / mi) +290m 8:09 / mi
shoes: new NB
Foothills with Peter. Ran Peter's route with him.
Tuesday Mar 14, 2006 #
Running warm up/down 7:57 [2] 1.0 mi (7:57 / mi) +5m 7:50 / mi
shoes: Asics GEL-1100
Running tempo 34:00 [4] 5.0 mi (6:48 / mi) +30m 6:41 / mi
shoes: Asics GEL-1100
Sawyer Camp Trail. Still feeling sore in some unusual places from Sunday. I was able to accelerate throughout, from a 6:56 first mile to a 6:33 last mile.
Sunday Mar 12, 2006 #
Running race 1:28:37 [5] 13.11 mi (6:46 / mi) +50m 6:41 / mi
shoes: Asics GEL-1100
Shamrock'n half marathon. I beat my goal time of 1:30 and had enough energy to accelerate at the end, so I was pretty happy with how this went. I started out too fast again, so after the first mile I forced myself to slow down and a few people passed me, but after mile 6 no-one passed me and I passed only one guy right at the end. Mile splits:
6:17, 6:30, 6:40, 6:50, 4:43, 9:11, 6:52, 6:46, 6:50, 6:48, 6:58, 6:50, 6:42, :39.
I guess there's a slim chance the 5 mile marker was misplaced.
Part of the reason for doing this was to set a goal marathon time. Various online calculators predict times in the 3:05 to 3:12 range. 3:10 is the qualifying time for the Boston marathon so I would probably set this as my goal if I was running a flat marathon, but Big Sur has something like 300m of climb, so I think that might be too aggresive. The equivalent climb adjusted time is about 3:17, so I think I'll set that as my goal. I'll probably be satisfied with anything under 3:20.
3/13/06 - I just checked the results and found out I was 23rd overall, but 3rd in Male 25-29, which apparently comes with an award I failed to pick up since I wasn't expecting it.
6:17, 6:30, 6:40, 6:50, 4:43, 9:11, 6:52, 6:46, 6:50, 6:48, 6:58, 6:50, 6:42, :39.
I guess there's a slim chance the 5 mile marker was misplaced.
Part of the reason for doing this was to set a goal marathon time. Various online calculators predict times in the 3:05 to 3:12 range. 3:10 is the qualifying time for the Boston marathon so I would probably set this as my goal if I was running a flat marathon, but Big Sur has something like 300m of climb, so I think that might be too aggresive. The equivalent climb adjusted time is about 3:17, so I think I'll set that as my goal. I'll probably be satisfied with anything under 3:20.
3/13/06 - I just checked the results and found out I was 23rd overall, but 3rd in Male 25-29, which apparently comes with an award I failed to pick up since I wasn't expecting it.
Thursday Mar 9, 2006 #
Running intervals 38:14 [5] 4.75 mi (8:03 / mi)
shoes: Asics GEL-1100
At the track. 10x420, 1min rest, 4 laps warmup/2 laps cooldown. Cold, wet and windy again. I miss summer.
93, 84, 86, 87, 87, 89, 87, 87, 86, 85.
93, 84, 86, 87, 87, 89, 87, 87, 86, 85.
Tuesday Mar 7, 2006 #
Running long 2:50:29 [3] 19.69 mi (8:40 / mi) +540m 7:59 / mi
shoes: Asics GEL-1100
Menlo Park/Woodside. Up Sandhill, then two laps of Sandhill/Portola/Woodside/Whiskey Hill, back down Sandhill, then ~4 miles around Sharon Heights as my legs turned to jelly.
Sunday Mar 5, 2006 #
Orienteering race 14:10 [4] *** 2.7 km (5:15 / km) +30m 4:58 / km
12c
Point Pinole Prologue. I think this was my fastest ever race by more than 1 min/km. I ran well but made one small mistake, going to 11 when I was heading to 6.
Orienteering race 15:00 [4] *** 2.6 km (5:46 / km) +60m 5:10 / km
15c
Point Pinole Chase. Another good run. I follwed Mikkel pretty much the whole time, never having quite enough energy to pass him. It was cold wet and windy at the start but it didn't take long to warm up.
Saturday Mar 4, 2006 #
Football 1:45:00 [2]
Friday Mar 3, 2006 #
Running intervals 42:00 [4] 5.75 mi (7:18 / mi)
shoes: Asics GEL-1100
At the track. 4x1680, 1min rest, 4 laps warmup/1 lap cooldown.
6:39, 6:40, 6:39, 6:38.
My knee started to hurt a little during the cooldown so I stopped after 1 lap.
6:39, 6:40, 6:39, 6:38.
My knee started to hurt a little during the cooldown so I stopped after 1 lap.
Wednesday Mar 1, 2006 #
Running 59:37 [3] 6.6 mi (9:02 / mi) +360m 7:43 / mi
shoes: new NB
Foothills with Laura. There were a lot of trees on the trail from the storm, including one completely blocking Sunrise Trail. I had to turn around and continue on Steep Hollow trail instead. I probably won't do that again since it rises something like 80m in 0.3 miles. I skipped Panorama loop at the end because of the detour. After the climb up Steep Hollow my legs were very tired and never really recovered, so my pace was pretty slow.