Training Log Archive: AliCIn the 7 days ending Mar 27, 2023:
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Monday Mar 27, 2023 #
Note
rhr:50 slept:8.5
BB: 33 -> 86
Ok! So Nationals honestly went way better than I expected, I'm happy fitness from skiing was enough to let me be right up there for Long and Middle and that my orienteering wasn't too rusty. My sprint orienteering was maybe most rusty, but hey, it's a forest WOC year and so not too troubled by that.
Goals until West Point:
- two good long runs, stepping up the time: 1h35, 1h50 (hopefully on trail)
- two good tempo sessions
- two good interval sessions (one focused on hills)
- orienteering training:
Sunday April 2: Baldwin Hill NEOC training
Tues April 4th: Train at Burnt Mountain
Saturday April 8th: Moreau Lake State Park UslyingO course on the way to ROC,
Tues or Wed: bop down to do a course at Letchworth
- start up some drills/plyos
This week:
Mon: core
Tues: easy distance, maybe half on skis, check out trail options
Wed: 2 x 12 min tempo, core
Thurs: 1h30 distance
Fri: easy distance (maybe ski), core
Sat: intervals
Sun: Baldwin Hill
Also: Martin pretty much slept through the night! He woke at 5:30 or so and wanted to nurse, I refused and explained that we were waiting until wake-up time (at least 6am). Then he slept until 7:15. Hope this holds, just got to do it now!!!
Ok! So Nationals honestly went way better than I expected, I'm happy fitness from skiing was enough to let me be right up there for Long and Middle and that my orienteering wasn't too rusty. My sprint orienteering was maybe most rusty, but hey, it's a forest WOC year and so not too troubled by that.
Goals until West Point:
- two good long runs, stepping up the time: 1h35, 1h50 (hopefully on trail)
- two good tempo sessions
- two good interval sessions (one focused on hills)
- orienteering training:
Sunday April 2: Baldwin Hill NEOC training
Tues April 4th: Train at Burnt Mountain
Saturday April 8th: Moreau Lake State Park UslyingO course on the way to ROC,
Tues or Wed: bop down to do a course at Letchworth
- start up some drills/plyos
This week:
Mon: core
Tues: easy distance, maybe half on skis, check out trail options
Wed: 2 x 12 min tempo, core
Thurs: 1h30 distance
Fri: easy distance (maybe ski), core
Sat: intervals
Sun: Baldwin Hill
Also: Martin pretty much slept through the night! He woke at 5:30 or so and wanted to nurse, I refused and explained that we were waiting until wake-up time (at least 6am). Then he slept until 7:15. Hope this holds, just got to do it now!!!
3 PM
Strength 11:49 [0]
ahr:66 max:88
Core. Still saving planks/pushups after I'm able to heal the rib a bit more.
Sunday Mar 26, 2023 #
9 AM
Trail running 9:29 0.7 mi (13:33 / mi) +21m 12:24 / mi
ahr:123 max:152 rhr:49 slept:7.75 shoes: Inov8 Oroc 290 Ultras
BB: 14 -> 76
Jog to the start. Definitely felt yesterday in my legs.
*However*, the rib injury seems to have only been getting better over these days of racing, which is awesome. Hypothesis: picking Martin up was worse for the injury than I thought, so three days with none of that was really helpful. Or also avoiding skiing is helpful. Or maybe it was just time. In any case, happy it's feeling better and it looks like I can train without worrying about it too much!
Jog to the start. Definitely felt yesterday in my legs.
*However*, the rib injury seems to have only been getting better over these days of racing, which is awesome. Hypothesis: picking Martin up was worse for the injury than I thought, so three days with none of that was really helpful. Or also avoiding skiing is helpful. Or maybe it was just time. In any case, happy it's feeling better and it looks like I can train without worrying about it too much!
Orienteering 43:19 3.13 mi (13:50 / mi) +238m 11:12 / mi
ahr:150 max:198 shoes: Inov8 Oroc 290 Ultras
US Middle Champs - 1st on F21 + Red
Not wonderfully pretty - felt like I was very sloppy to 6-7-8-9, but never totally lost it (9 looks worst in the splits, hopefully I can find a Red map as I left before picking mine up). I felt better with the higher-visibility + nicer running end of the course and so tried to push those sections running-wise, which I think worked. But gotta be able to orienteer better in the green!!
So great to have lots of women on F21 for these races! Super-fun weekend in all, even with the power outage. The X-Cave tour with flashlights was really cool, as are the arches and such near todays start!
Not wonderfully pretty - felt like I was very sloppy to 6-7-8-9, but never totally lost it (9 looks worst in the splits, hopefully I can find a Red map as I left before picking mine up). I felt better with the higher-visibility + nicer running end of the course and so tried to push those sections running-wise, which I think worked. But gotta be able to orienteer better in the green!!
So great to have lots of women on F21 for these races! Super-fun weekend in all, even with the power outage. The X-Cave tour with flashlights was really cool, as are the arches and such near todays start!
Saturday Mar 25, 2023 #
10 AM
Running 14:04 1.4 mi (10:03 / mi) +38m 9:16 / mi
ahr:124 max:150 rhr:50 slept:7.25 shoes: Inov8 Oroc 290 Ultras
BB: 24 -> 68 (not yet over-stressed, but not tons of sleep)
Jog to the start, mostly with Brendan. Nothing particularly sore from yesterday, which was nice and a bit unexpected.
Jog to the start, mostly with Brendan. Nothing particularly sore from yesterday, which was nice and a bit unexpected.
Orienteering 1:24:37 6.84 mi (12:22 / mi) +492m 10:07 / mi
ahr:163 max:178 shoes: Inov8 Oroc 290 Ultras
US Long Champs - 1st on F21 and Red
Pretty happy with this! Found all the controls where I wanted them (visibility was very good) and had decent route choices, although comparing with Mattias at the end, it seemed like in all cases straight with up-and-over was faster - I chose that to #7 and #9, while he did and I went around to #3.
I paced ok I think, still had a little something at the end, but not much (tough finish chute!). I felt like my nimble-ness of running through the woods is not yet there, which is not surprising given the recent not much running and no woods running.
Pretty happy with this! Found all the controls where I wanted them (visibility was very good) and had decent route choices, although comparing with Mattias at the end, it seemed like in all cases straight with up-and-over was faster - I chose that to #7 and #9, while he did and I went around to #3.
I paced ok I think, still had a little something at the end, but not much (tough finish chute!). I felt like my nimble-ness of running through the woods is not yet there, which is not surprising given the recent not much running and no woods running.
Friday Mar 24, 2023 #
3 PM
Running 5:37 0.69 mi (8:09 / mi)
ahr:137 max:158 rhr:49 slept:7.75 shoes: HOKA Challenger ATR 6
BB: 37 -> 85 (got to sleep way later than usual)
Orienteering 18:06 2.33 mi (7:46 / mi) +47m 7:19 / mi
ahr:163 max:181 shoes: HOKA Challenger ATR 6
US Sprint Champs - 3rd in F21
I'm relieved to see my HR was so high for this actually - my plan was to race "in control", aka easier-than-max-effort because I didn't want to fall and hurt my rib and I knew I'm way out of being mentally trained for sprint. BUT it looks like I did push pretty close to my limit and so my two big-for-sprint mistakes make more sense....
In both cases, mistakes weren't in route choice, but in execution - not paying enough attention to choose the right passageway. Can't turn the brain off!
--
1 - Ah, ok, inside corner, so that's up. But I initially read that I could get up the front stair case on the W side, so was aiming for that, but then upon approach that was a clear no, so modified to E side stair case. Still tried to go around clockwise to get to control, not reading the olive green, which is def there.
2 - Around left.
3 - Through passageway (cool!) then up the ramp on W side of building.
4 - Stayed low on road, good choice b/c top of low stair.
5 - Around left. Not sure if right might have been speedier because turns due to (crossable, but would be hard to get over) rock walls were slow. Didn't really notice the rock walls until there b/c not uncrossable symbol.
6 - Around on road.
7 - MISTAKE. Had absolutely right plan, but then ran past the stairs I needed to go down and was confused. I think initially I hadn't read the passageway as having stairs. So then I looked around in the open area beyond stairs, didn't like it (?), turned around and went back to the last stairs I saw, which really weren't the right ones, then came back and executed correctly. Argh! Needed to be more attentive on the way in, even if I didn't read the stairs correctly, I should have known it was the right place by following along.
8 - Around on right.
9 - Turned 180 at 8 back around and underneath 'cliff'.
10 - Felt confident going in, even with control not visible from far away b/c everything made sense with map.
11 - Chose left here, nice b/c on inside of N corner, so good on approach.
12 - Chose left again, again nice b/c of approach.
13 - Chose right which allowed for fast running, perhaps slightly longer though?
14 - Not visible from far away, but everything checked out on approach, so stayed fast into it.
15 - MISTAKE. Blah. Again, I had the plan, but then turned into the dead end between two buildings (heading toward #7, but blocked off) and was confused, instead of waiting one more building wing to get to the planned-for way.
16 - Around on the left. Think that's the better way.
17 - Ah, a mini-mistsake here - I went to the E of platform-building that number 3 was on, cut through the uncrossable wall on the stairs right by the stairs that went up to the platform, but then overran the corner of the building while looking ahead to the ropes course/next building, that I absolutely didn't need to go near. Another not-paying-enough attention mistake, really.
18, 19, 20 - Good, but pretty easy.
--
Challenged by the course, ran harder than I expected (think I don't have the running speed I expect myself to have), didn't totally blow up, but had significant mistakes for a sprint. Enough for 3rd place today after Evalin and Tori, who were very close (2s apart!)
I'm relieved to see my HR was so high for this actually - my plan was to race "in control", aka easier-than-max-effort because I didn't want to fall and hurt my rib and I knew I'm way out of being mentally trained for sprint. BUT it looks like I did push pretty close to my limit and so my two big-for-sprint mistakes make more sense....
In both cases, mistakes weren't in route choice, but in execution - not paying enough attention to choose the right passageway. Can't turn the brain off!
--
1 - Ah, ok, inside corner, so that's up. But I initially read that I could get up the front stair case on the W side, so was aiming for that, but then upon approach that was a clear no, so modified to E side stair case. Still tried to go around clockwise to get to control, not reading the olive green, which is def there.
2 - Around left.
3 - Through passageway (cool!) then up the ramp on W side of building.
4 - Stayed low on road, good choice b/c top of low stair.
5 - Around left. Not sure if right might have been speedier because turns due to (crossable, but would be hard to get over) rock walls were slow. Didn't really notice the rock walls until there b/c not uncrossable symbol.
6 - Around on road.
7 - MISTAKE. Had absolutely right plan, but then ran past the stairs I needed to go down and was confused. I think initially I hadn't read the passageway as having stairs. So then I looked around in the open area beyond stairs, didn't like it (?), turned around and went back to the last stairs I saw, which really weren't the right ones, then came back and executed correctly. Argh! Needed to be more attentive on the way in, even if I didn't read the stairs correctly, I should have known it was the right place by following along.
8 - Around on right.
9 - Turned 180 at 8 back around and underneath 'cliff'.
10 - Felt confident going in, even with control not visible from far away b/c everything made sense with map.
11 - Chose left here, nice b/c on inside of N corner, so good on approach.
12 - Chose left again, again nice b/c of approach.
13 - Chose right which allowed for fast running, perhaps slightly longer though?
14 - Not visible from far away, but everything checked out on approach, so stayed fast into it.
15 - MISTAKE. Blah. Again, I had the plan, but then turned into the dead end between two buildings (heading toward #7, but blocked off) and was confused, instead of waiting one more building wing to get to the planned-for way.
16 - Around on the left. Think that's the better way.
17 - Ah, a mini-mistsake here - I went to the E of platform-building that number 3 was on, cut through the uncrossable wall on the stairs right by the stairs that went up to the platform, but then overran the corner of the building while looking ahead to the ropes course/next building, that I absolutely didn't need to go near. Another not-paying-enough attention mistake, really.
18, 19, 20 - Good, but pretty easy.
--
Challenged by the course, ran harder than I expected (think I don't have the running speed I expect myself to have), didn't totally blow up, but had significant mistakes for a sprint. Enough for 3rd place today after Evalin and Tori, who were very close (2s apart!)
Running 3:00 0.27 mi (11:06 / mi)
ahr:123 max:134 shoes: HOKA Challenger ATR 6
Thursday Mar 23, 2023 #
Note
rhr:45 slept:9.0 (rest day)
BB: 38 -> 100!
Well, apparently well rested, so that's good. =)
Injury hurt more than I wanted it to with everyday stuff by the end of the day yesterday, so trying to be a bit more careful. Hopefully travel won't be too hard on it. I think I might travel in a sling to make myself be careful - pulling motions with my left arm are one of the things that seems to really get it.
But otherwise, a rest/travel day. Tonight the kiddos will have their first-ever night with neither parent (but two grandparents) around because Tom is in Boston for the work actually working in-person... good luck, mom!
I'm hoping upon return that I can at least night-wean Martin. Last night was 3 waking-ups for nursing; he really doesn't need it anymore and having easier sleep-times would be oh-so-appreciated! Oh! That reminds me I need to pack pumping stuff... also looking forward to being done with that within the next year...
Well, apparently well rested, so that's good. =)
Injury hurt more than I wanted it to with everyday stuff by the end of the day yesterday, so trying to be a bit more careful. Hopefully travel won't be too hard on it. I think I might travel in a sling to make myself be careful - pulling motions with my left arm are one of the things that seems to really get it.
But otherwise, a rest/travel day. Tonight the kiddos will have their first-ever night with neither parent (but two grandparents) around because Tom is in Boston for the work actually working in-person... good luck, mom!
I'm hoping upon return that I can at least night-wean Martin. Last night was 3 waking-ups for nursing; he really doesn't need it anymore and having easier sleep-times would be oh-so-appreciated! Oh! That reminds me I need to pack pumping stuff... also looking forward to being done with that within the next year...
Wednesday Mar 22, 2023 #
Note
Hah! Just looked at my write-up from Flying Pig/Team Trials 2015. I apparently made some serious mistakes on the sprint at Morehead, lost a contact during the Long and was coming down with a bad sore throat, so I actually skipped the middle... didn't really remember these details, but given what it sounds like, happy to have the opportunity to go back and try to enjoy!!
11 AM
Running 1:12:26 7.67 mi (9:27 / mi) +219m 8:40 / mi
ahr:139 max:155 rhr:46
BB: 30 -> 90
'Long' run. Wasn't really long, but longer than I've been going (most recent longest runs have been ~50min). Felt pretty strong still at the end, nothing complaining, but no reason to push it longer before I build up to it. (Guessing 9.1k Long on Sat will take me at least this long though...)
Really beautiful out! Roads in good-enough condition.
'Long' run. Wasn't really long, but longer than I've been going (most recent longest runs have been ~50min). Felt pretty strong still at the end, nothing complaining, but no reason to push it longer before I build up to it. (Guessing 9.1k Long on Sat will take me at least this long though...)
Really beautiful out! Roads in good-enough condition.
Stretching 4:42 [0]
ahr:87 max:98
Round of stretching.
3 PM
XC skiing 23:33 0.96 mi (24:32 / mi) +23m 22:50 / mi
ahr:82 max:100
A xc ski with S from her bus stop! Off to see the troll house along the brook. Still is plenty of snow in the woods.
Tuesday Mar 21, 2023 #
2 PM
Running 45:42 4.7 mi (9:43 / mi) +127m 8:58 / mi
ahr:140 max:160 rhr:47 slept:9.5 shoes: HOKA Challenger ATR 6
BB: 40->90
Just a run in the great melting. After teaching the Kinders about different types of nests, which was fun. I'm not really a bird person, but at least learned a little bit myself too!
Feeling like just barely enough running is getting under my belt that I will hopefully (oh so hopefully!) not injure myself running Nationals this weekend...
Just a run in the great melting. After teaching the Kinders about different types of nests, which was fun. I'm not really a bird person, but at least learned a little bit myself too!
Feeling like just barely enough running is getting under my belt that I will hopefully (oh so hopefully!) not injure myself running Nationals this weekend...
Strength 6:35 [0]
ahr:75 max:96
Some standard core exercises. The problem isn't so much the exercises, but that moving around on the ground causes rib pain moving between the exercises... good to get started on them again though!