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Training Log Archive: Cristina

In the 7 days ending Oct 27:

activity # timemileskm+mload
  Running5 3:47:30 23.97(9:29) 38.57(5:54) 36382.1
  Stretching/Yoga3 20:0020.0
  Orienteering1 18:23 1.97(9:19) 3.18(5:47)35.8
  Strength/Core1 10:0010.0
  Total8 4:35:53 25.94 41.75 36447.9
  [1-5]8 4:33:56

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Sunday Oct 27 #

Note

Ok I got a foam roller. I have basically no (successful) experience with any self myofascial release so I hope I can figure this out. Yes, I have already watched a lot of YouTube videos.

I guess this can serve as my first log entry for foam rolling.
10 AM

Running (trail) 30:35 intensity: (10 @0) + (9:52 @1) + (20:17 @2) + (16 @3) 4.72 km (6:29 / km)
ahr:146 max:172 shoes: Brock (Terraultra G 260)

Supposed to take a day off but I got these shoes a couple of days ago and I really wanted to try them out. Plus I was in Sudbury so it was easier to justify driving to trails (short drive for a short run).

The shoes (Inov-8 Terraultra G 260) are for sure not designed for my current use, but I needed new trail shoes and the new pair is going to probably be in my rotation for many years, so these seemed like worth trying out. They felt great and my legs also felt great. It was rainy but not yet really nasty out. Lovely to be in the forest for an easy trot.

Saturday Oct 26 #

7 AM

Running warm up/down (road) 21:50 intensity: (27 @0) + (9:26 @1) + (11:02 @2) + (55 @3) 3.54 km (6:10 / km) +12m 6:04 / km
ahr:146 max:172 shoes: Jack (Mizuno Wave Rider)

Ran the first and last thirds of the course, more or less, to warm up, followed by some lunges and leg swings. Mostly easy running with some harder running a few minutes before the start.

Running race (road) 22:23 intensity: (21:36 @1) + (47 @2) 5.0 km (4:29 / km) +24m 4:22 / km
ahr:139 max:154 shoes: Jack (Mizuno Wave Rider)

Melrose Spooky Sprint 5k

Race started at 8:30 and I had no intention of waking up particularly early, especially since I have been sleeping terribly, so I got up at about 7 and then drank a small glass of water and ate a few bites of banana before heading up to Melrose. Plenty of time to get in a good warmup and check out the course, which had some small inclines but no major hills, plus a short section of grass.

I think I started a wee bit fast but felt like I was more or less under control, steadily passing people for the first half of the course. I think the first mile should feel more smooth and the second quite uncomfortable, but instead they both just sort of felt mildly uncomfortable.

After we ran through Pine Banks Park, at around the 15 minute mark, I found myself behind a woman who was running just a teensy bit slower than I was and really didn't want me to pass. The road was slightly uphill here, and we had a bit of a headwind, and I burned a few too many matches passing her at a crosswalk (we were on the sidewalk for this part of the course and she kept herself squarely in the middle of it).

Once I had put a little bit of distance between us I all of a sudden felt like I was going to collapse -- like I had to breath extra fast and stop immediately or else something was going to break inside of me -- which is not a feeling I am used to. I think I tend to run a lot steadier in races. In any case, I very quickly pulled back a lot and tried to recover a bit and was soon rewarded with a downward slope of the road and then the turn out of the wind. I picked it back up again and settled into a faster pace than I had been going most of the rest of the race. It just felt acceptable because it was slower than what I had done to pass.

Had a good finish kick and did NOT flop after the finish line. I think I was 5th woman, 1st in my age group (because the real first was 3rd overall), and I won a gift card of unknown amount to a random store in Melrose that was not open yet and that I will probably never have any reason to visit.

Looks like I forgot to tighten my watch before running so the heart rate data is bogus (even more than usual).

Pretty satisfied with this. Obviously my pacing and feel for this kind of race is totally out of whack but after having done it I am now feeling excited for more rather than feeling total dread about doing them. The time is fine, it's not fast but it's about where I could reasonably expect to be at this level of training and body weight. Just got to keep chipping away!

Results

Running warm up/down 13:04 intensity: (22 @0) + (8:51 @1) + (3:50 @2) + (1 @3) 1.83 km (7:09 / km)
ahr:140 max:161 shoes: Jack (Mizuno Wave Rider)

Stretching/Yoga (LMLS) 4:00 [1]

Friday Oct 25 #

8 AM

Running (road) 23:46 intensity: (21 @0) + (22:10 @1) + (1:15 @2) 3.49 km (6:49 / km)
ahr:133 max:157 shoes: Jack (Mizuno Wave Rider)

Easy trot before taking the car to the auto body shop for an estimate. Have I mentioned how annoying it is to own a car?

Nice morning, legs are unsurprisingly tired from the past days but no niggles or stiffness. Knocked out a few more roads, now at just about 13% of Cambridge!
9 PM

Stretching/Yoga 8:00 [1]

Thursday Oct 24 #

6 AM

Running tempo (road) 55:35 intensity: (11 @0) + (12:09 @1) + (19:03 @2) + (23:05 @3) + (1:06 @4) + (1 @5) 10.03 km (5:32 / km)
ahr:157 max:181 shoes: Jack (Mizuno Wave Rider)

Managed to get out early enough to tag off to Melissa for an almost normal departure time for her. Very nice to be able to get in a workout and do dropoff and get to work at a reasonable time.

Workout today was 2x12' tempo with 3' jog between. Managed to run them more or less steady, though probably a bit harder than "comfortably hard".

Based on how this felt at these paces (in the 7:30s) I have to imagine that the 5k I'm planning to run on Saturday is going to be ... not very fast. The whole point is to get some more road racing experience (yay, pain!) and see where I actually am, and both of those things just require going out there and running hard, so that's ok. It would be nice to be below 22:30 but I'm not sure I have enough training behind me recently to pull that off.

Wednesday Oct 23 #

6 PM

Orienteering 18:23 intensity: (15 @0) + (7:10 @1) + (4:26 @2) + (6:22 @3) + (7 @4) + (3 @5) 3.18 km (5:47 / km)
ahr:152 max:182 shoes: Georgia O (X-Talon 212)

NG/CSU orienteering at MIT. Put it some effort but not more than seemed reasonable on no warm up on an easy day.

I'm sure I lost a little bit of time here and there on my orienteering. However, it appears that I lost almost no time when I faceplanted in the grass after attempting to run through one of those low hanging chain fences. I swear it was invisible - one moment I was just running along and the next moment I was eating grass.

The kids (Lukas and Tiago) did a short course with Tiago's dad and it did not go well for long unless the goal was crying kids. While I think they need to learn to work out things like "who gets to punch first", I also think a good strategy might be to let each of them do their own thing.

Tuesday Oct 22 #

7 AM

Running intervals (road/track) 1:00:17 intensity: (11 @0) + (21:34 @1) + (29:19 @2) + (8:51 @3) + (22 @4) 9.96 km (6:03 / km)
ahr:149 max:178 shoes: Jack (Mizuno Wave Rider)

To the Harvard track for some speedy strides with lactic buildup.

3x [300H + 100E + 200H + 100E + 100H + 400E]

Times for the hard parts (300, 200, 100):
73, 47, 19
71, 45, 18
70, 43, 16

Quite satisfactory and satisfying. I don't think top speed is going to hold me back in my (never ending?) quest for sub-20, though it is hard to imagine going about as fast as those 300s for five whole km.

Legs felt stiff from the weekend and I have had an occasional very minor twinge appearing above my right knee since my runs on Friday. I think these are all attempts by my body to remind me to start doing butt and hip exercises again.
9 PM

Strength/Core (SAM) 10:00 [1]

Stretching/Yoga 8:00 [1]

Monday Oct 21 #

Note

It's Caroline's birthday today. Please send amusing messages to her at caroline.luis@gmail.com

Alternatively, leave her a note on her AP log, BabyDuckBeast

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