Training Log Archive: AliCIn the 7 days ending Aug 23, 2015:
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Sunday Aug 23, 2015 #
8 AM
Hiking 2:03:13 5.87 mi (20:59 / mi) +433m 17:05 / mi
ahr:87 max:132
Up A1 mountain with Tom. Started from his appartment, through Thorpe park, up the normal FUTS trail to Observatory Mesa. Then on forest roads for awhile, until we just went cross-country towards A1, with Tom using a compass and pretty much spot-on looking at the map. After awhile we could actually see the peak and just head towards it.
Weather was rolling in as we headed out. Mostly ominous over Humphries, but then at the top the thunder was closer and it just started to drizzle.
Weather was rolling in as we headed out. Mostly ominous over Humphries, but then at the top the thunder was closer and it just started to drizzle.
11 AM
Hiking 1:33:27 5.48 mi (17:03 / mi) +1m 17:03 / mi
ahr:79 max:143
We got a little off-track on the way down, but came out exactly how we wanted, so good in the end. Bounced off the tank on the east side of A1 - there was an aluminum roof, just sitting on the ground, funneling water into a tank. Kinda cool.
Lighting was close at times based on counting between flash and thunder. But not too frequent. With about 2.5 miles to go the rain really started coming down and it was pretty cold. Walked fast on in!!
Lighting was close at times based on counting between flash and thunder. But not too frequent. With about 2.5 miles to go the rain really started coming down and it was pretty cold. Walked fast on in!!
Saturday Aug 22, 2015 #
6 AM
Running long 2:13:25 16.58 mi (8:03 / mi) +408m 7:29 / mi
ahr:159 max:168
Woke up and ran to Flagstaff Nordic Center, where Tom was running a trail 15k. (No more spots when I tried to sign up.)
7000ft -> 8000ft elevation. Wanted to run under 8:00 per mile pace, ran 8:03 per mile. But with the altitude and the net gain, not bad.
Carried a granola bar, a hat and water. Drank water every mile, ate granola bar at around 7 miles. Glad to have started early, so mostly the route was in the shade and nice and cool.
Doing a marathon is going to be a Thing.
7000ft -> 8000ft elevation. Wanted to run under 8:00 per mile pace, ran 8:03 per mile. But with the altitude and the net gain, not bad.
Carried a granola bar, a hat and water. Drank water every mile, ate granola bar at around 7 miles. Glad to have started early, so mostly the route was in the shade and nice and cool.
Doing a marathon is going to be a Thing.
8 AM
Running 12:55 1.24 mi (10:25 / mi) +38m 9:31 / mi
ahr:139 max:154
Friday Aug 21, 2015 #
Note
Entered the Portland Marathon on Oct. 4th! It'll be my first.
Primary goal: complete, uninjured.
Secondary goal: break 3h.
One long run in the books from last weekend, another planned for tomorrow. I have the weekend 3 weeks before free to do a 22 mile-ish run, but then the weekends immediately before are Truckee A-meet and then Seattle Sprint camp. Probably not in any marathon newbie's guide to marathon prep, but that's how I'm going to do it!
Excited for the challenge.
Primary goal: complete, uninjured.
Secondary goal: break 3h.
One long run in the books from last weekend, another planned for tomorrow. I have the weekend 3 weeks before free to do a 22 mile-ish run, but then the weekends immediately before are Truckee A-meet and then Seattle Sprint camp. Probably not in any marathon newbie's guide to marathon prep, but that's how I'm going to do it!
Excited for the challenge.
6 AM
Cycling 44:51 8.21 mi (5:28 / mi) +263m 4:58 / mi
ahr:125 max:162
Yay! Morning mountain bike on Tom's bike up and around Mars Hill. They graded the dirt road on the back side making for a faster and less technical decent. Teary eyed!
Strength 5:01 [0] 0.03 mi (2:48:12 / mi)
ahr:80 max:92
Core has not been happening. So a little start to it.
Thursday Aug 20, 2015 #
6 AM
Running 56:00 6.51 mi (8:36 / mi) +177m 7:56 / mi
ahr:149 max:172
Birthday tempo workout at Mars Hill!
Up the path with Tom, then did a 13 minute and 10 minute tempo at the top. Times weren't the 6:30s I wanted to run if it were flat and without altitude, but just tried to keep the effort steady. HR looks like it did. Meant the second to also be 13, but stomach wasn't having it. So awesome Tom has these trails right outside his door!
But, his knee was acting up, so I ran down alone, got bike, biked partway back up so he could just cruise on the bike in.
Up the path with Tom, then did a 13 minute and 10 minute tempo at the top. Times weren't the 6:30s I wanted to run if it were flat and without altitude, but just tried to keep the effort steady. HR looks like it did. Meant the second to also be 13, but stomach wasn't having it. So awesome Tom has these trails right outside his door!
But, his knee was acting up, so I ran down alone, got bike, biked partway back up so he could just cruise on the bike in.
7 AM
Cycling 3:40 0.56 mi (6:31 / mi) +22m 5:48 / mi
ahr:133 max:149
Running 4:20 0.52 mi (8:16 / mi)
ahr:139 max:149
Wednesday Aug 19, 2015 #
5 PM
Running 5:03 0.6 mi (8:25 / mi)
ahr:126 max:136
Jog to Zumba. Tight from yesterday's intervals!
Aerobics 28:44 0.35 mi (1:22:08 / mi)
ahr:111 max:137
Zumba at Tranzend, the dance studio right by Tom's apartment. For the most part a bit higher pace than Reed Zumba, so liked that. Or maybe it's just the altitude. Anyways, only a half hour, then we switched to stretching class, because the instructor is doing a tons of classes this week (staffing issues). Probably actually a good thing since I was so tight!
Started walking home with two of the women from the class, turned out they are Tom's landlord Alice and another renter of theirs, Ester.
Started walking home with two of the women from the class, turned out they are Tom's landlord Alice and another renter of theirs, Ester.
Tuesday Aug 18, 2015 #
5 PM
Running 19:26 2.58 mi (7:32 / mi) +5m 7:29 / mi
ahr:140 max:153
In Flagstaff! Jogging over to the NAU track and a few laps for warmup. Got a new Garmin from Tom for my birthday, woo!!! The 220 and even with HR strap, so I can keep track of that again.
Drills 1:32 0.14 mi (10:52 / mi)
ahr:135 max:155
Running 29:39 3.61 mi (8:13 / mi) +2m 8:12 / mi
ahr:161 max:179
Go to 7000 ft. Immediately do intervals. Feels awesome. =)
But actually, not so bad, because they were short.
5 x 90s-60s-30s with 60s rest each time, intended to be hard 5k pace.
Ran through the 200 in 37-38 each time.
There was one guy who was about my speed but wanted to lead the whole time, so sure, fine by me. He raced the last set too, so maybe had more in him.
HR graph is interesting, you can tell I'm recovering less and less as the workout proceeds - first resting HR after the 30s got down to 117, last one 158.
But actually, not so bad, because they were short.
5 x 90s-60s-30s with 60s rest each time, intended to be hard 5k pace.
Ran through the 200 in 37-38 each time.
There was one guy who was about my speed but wanted to lead the whole time, so sure, fine by me. He raced the last set too, so maybe had more in him.
HR graph is interesting, you can tell I'm recovering less and less as the workout proceeds - first resting HR after the 30s got down to 117, last one 158.
Running 9:54 1.15 mi (8:37 / mi) +17m 8:15 / mi
ahr:147 max:160
Monday Aug 17, 2015 #
Running 58:00 [2] 7.9 mi (7:21 / mi)
Didn't motivate for the just-out-of bed run, so did right before lunch. Soon won't have this flexibility though... Good run of the Springwater-Oaks bottom loop.
Then gave a talk to the local amateur astronomy club here in Portland in the evening. Well received, although it is super hard to remember how much terminology is just unknown. The major trip this time was using "early-type" and "late-type" adjectives for galaxies. Even though they are still used as descriptors, we no longer think that galaxy evolution proceeds from early-type to late type galaxies, if anything, the reverse...
Then gave a talk to the local amateur astronomy club here in Portland in the evening. Well received, although it is super hard to remember how much terminology is just unknown. The major trip this time was using "early-type" and "late-type" adjectives for galaxies. Even though they are still used as descriptors, we no longer think that galaxy evolution proceeds from early-type to late type galaxies, if anything, the reverse...