Running to the start rather quickly, which was actually a very nice warmup. Maybe I should try being almost late to the start more often.
Orienteering race 1:08:08  *** 7.8 km (8:44 / km) +260m7:29 / km ahr:180 max:192 14c shoes: Integrators (orange)
Morning classic. Pretty close to clean. Felt good. Forgot to tape laces. Untied before the first control and never bothered to tie them. Another thing that seemed to actually work well (feet felt great).
Morning training at Italian Trap. The map was contours-only, which isn't much of a difference from what it usually is. Sort of rough contours, but that just makes it more fun. The training started with a line-o and was followed by a regular course. I had some trouble in the beginning really getting into the map, but had my moments of better going. Skipped 6-8 to keep the training a reasonable length.
We took a break for lunch, during which Sam and I ate lots of gummy soft-bodied invertebrates and Prunus persica. That turned out to be a really bad idea.
After lunch we did one set of Tom's club's "strength intervals", which greatly resembled the circuit training often used in a military setting. I took the opportunity of being in a civilian environment to do girly pushups. Five more strength exercises bookended by short running intervals. I don't think there's any question that this is great physical training. I do think it's highly unlikely that many people would do this to themselves without company.
After the strength intervals we did a middle distance/relay training course. Sam started first and groups of people were sent out in intervals after her, with Eric setting out last. I started with Peggy and Ryan and sort of sloppily made my way around the first 2/3 of the course with various people around. I felt like I'd eaten too much or eaten too soon before running, but I could still run. Then I started to feel dramatically different from what would be described as "normal" and started to walk in order to calm my stomach. I had to stop for a few minutes at the ninth control, watched everyone who had been behind me pass me, and then walked the last few controls. Not surprisingly, I had no issues at all with those last controls, despite feeling very uncentered digestively.
I liked today's training, especially since they seemed very suited to the map and terrain for each session. I think I was a bit tired from the runs earlier in the week and from not enough sleep this week. A well-rested Cristina would probably get more out of it. But any opportunity to get out on a map and not worry about it being a race is a good time to focus on building those good habits.
Stretching and so on before and after the workout.
Running (dirt) 1:02:20 7.5 mi (8:19 / mi) ahr:172 max:190
A nice gnarly WOG tonight. My legs were a little sensitive after Sunday's workout, but I've learned that they can surprise me. I figured I'd try whatever nasty workout Randy had planned and do as much as I felt up to. It turns out that was the whole thing.
Not bad as far as pacing goes, except that I think perhaps I am underestimating my abilities. If I ever run a Tuesday workout on fresh legs I think I'll set a faster goal.
Also, HR was pretty low for an interval workout - I didn't hit 190 until the very end of the last 400 and never averaged more than 183. For comparison, the first day at A-B I spent 85 minutes on the course and my avg HR was 186, max 196. I imagine a lot of the difference is due to today's dead legs and the fact that it was not a long, continuous effort... which doesn't make it any less interesting at all.
So I guess there's an A-meet this weekend in Tucson. That totally took me by surprise. Where'd the time go? BTW, faithful readers of this log (that's you) attending the meet are cordially invited to Chez Cristina & Seabass on Friday evening for some mingling. Email me for directions and head count.