Training Log Archive: CarolynIn the 31 days ending Oct 31, 2011:
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Monday Oct 31, 2011 #
6 PM
Run 51:48 [2] 5.51 mi (9:24 / mi) +743ft 8:20 / mi
shoes: Saucony Mirage
Usual loop at Trinity Brew Co.
Sunday Oct 30, 2011 #
11 AM
Run race 48:19 [4] 5.76 mi (8:23 / mi) +939ft 7:16 / mi
shoes: Mizuno Elixer
Fall Series #3. I decided to dress up and have fun today and ended up having a much better race than the other two Fall Series so far. Took the first two miles more conservatively than I ordinarily would have but I think it paid off. I think I'm up to 7th woman in the series so far (doesn't mean much, small race, there isn't much depth in the woman's field this year). I think I have a good chance at picking up one more place in the next race, but no chance of getting the 12 year old in 3rd right now and very little chance of making up more than one place to get on the overall podium (top 5).
4 PM
Hike 51:00 [1] 2.61 mi (19:33 / mi) +969ft 14:27 / mi
shoes: Saucony Mirage
Pick up remaining controls at fox run. Was going to run but my knee started bugging me so I walked.
Saturday Oct 29, 2011 #
2 PM
Hike 2:00:00 [0] 4.5 mi (26:40 / mi)
shoes: Saucony Mirage
hang white and yellow at fox run for usafa training event
5 PM
Run 20:00 [1] 1.5 mi (13:20 / mi)
shoes: Saucony Mirage
pick up white controls @ fox run
Thursday Oct 27, 2011 #
6 PM
Run 30:08 [0] 2.96 mi (10:11 / mi) +482ft 8:49 / mi
shoes: Saucony Mirage
Social Run @ Old Chicago in costume. Walked some of it. Really shouldn't have run since my knee hurt. It felt fine this morning and then I twinged it or something running up the stairs at work and it really hurts now.
Wednesday Oct 26, 2011 #
6 PM
Run 38:57 [2] 3.53 mi (11:02 / mi) +704ft 9:17 / mi
shoes: Mizuno Ascend 6
Salsa Brava social run. Its a small run anyways and most people wimped because of the snow. I was the only one that ran the longer run and then I just chugged my beer and left. I always feel so awkward around people my age... Its a really stupid phobia thing. I love running in the snow though.
Monday Oct 24, 2011 #
6 PM
Run 48:47 [2] 5.49 mi (8:53 / mi) +982ft 7:36 / mi
shoes: Mizuno Elixer
Social run. Was doing great until I accidentally pushed my friend over. I meant to help her up the hill, but she fell flat on her face. I felt (feel) really bad and bought her a growler. Being helpful backfires...
Sunday Oct 23, 2011 #
12 PM
Orienteer race 1:05:01 [3] 5.26 mi (12:22 / mi) +1774ft 9:22 / mi
shoes: Saucony Mirage
7 PM
Yoga / Core 1:00:00 [1]
Saturday Oct 22, 2011 #
4 PM
Run 1:23:44 [3] 6.82 mi (12:17 / mi) +1965ft 9:39 / mi
shoes: Mizuno Ascend 6
Waldo Canyon. New Shoes. My first pair of trail shoes. Had a prize gift card that I've had for a while and needed to use. We'll see if I like them, otherwise I'll just go back to my road shoes on trails. I didn't really notice any traction difference managed to step on a rock wrong anyways.
Thursday Oct 20, 2011 #
6 PM
Run 33:16 [3] 4.15 mi (8:01 / mi) +627ft 7:01 / mi
shoes: Saucony Mirage
Old Chicago social run. A minute slower than last week, not sure what the deal is. The legs are still feeling crummy. Slightly easier than tempo effort.
Wednesday Oct 19, 2011 #
6 PM
Run 36:24 [1] 3.56 mi (10:14 / mi) +680ft 8:40 / mi
shoes: Saucony Mirage
Wimpy social run. Legs still felt tired on the hills. I can't decide whether they are undertrained or overtrained.
Monday Oct 17, 2011 #
6 PM
Run 49:26 [1] 4.36 mi (11:20 / mi) +958ft 9:23 / mi
shoes: Saucony Mirage
social run. ow knee.
Sunday Oct 16, 2011 #
Note
Work tomorrow is going to be horribly stressful and I know I won't like it. With the help of some wine and ice cream I worked on my new blog and back-entered race reports for all of 2011. The plan is to just put race reports there. I won't go any further back. 32 races so far (forgot a few last time I counted) so I will likely surpass last year in quantity of races despite 1 race in March and nothing in April. 2 more Fall Series, 2 Nielson 2mi's, and a Turkey Trot will tie. I'm sure I'll find something else to do. Like Boulder O next week. I'll probably be there. I made a list of my 2010 races and I could only come up with 36. I swear it was 37 but I can't for the life of me figure out what I forgot.
11 AM
Run race 42:41 [4] 5.0 mi (8:32 / mi) +911ft 7:17 / mi
shoes: Mizuno Elixer
Fall Series 2. Tired legs. Mental block on pushing through any discomfort. Grrr. Not sure what the deal is. I've had a string of frustrating running races. It might all be in my head. I think I'll try the wine and ice cream training method now since in the past it has worked better than the running method. But I like running so it might not last long.
Saturday Oct 15, 2011 #
9 AM
Run 10 [1] 1.0 mi (10 / mi)
shoes: Mizuno Elixer
warmup
Run race 21:49 [4] 3.1 mi (7:02 / mi) +348ft 6:22 / mi
shoes: Mizuno Elixer
Peace Officers Valor 5k. Out and back along the santa fe trail. Flat but gradual downhill on the way out / gradual uphill on the way back. I honestly felt pretty terrible the whole way. My it band wouldn't warm up and then I felt a bunch of pain in my right hip area for no particular reason (didn't feel muscular, felt more like small kidney stone or a large cramp, ugh). Started off too fast for what I was feeling. I didn't go hard enough at the end to have stomach trouble but I'm sure I would have if I'd really pushed that last mile. Pretty disappointed with my time. I thought I was in better shape than that. Hoping it chalks up to an off day. For the past two weeks I've been able to do 4mi training runs at 7:45 pace and that seems to be right at the threshold where I start to breath hard and I feel like I could keep it up for quite a while. But drop the pace to 7:15 and I feel miserable. I supposed I should do some training above threshold for once... I am not used to that feeling anymore. 2nd Fall Series tomorrow- hopefully that's a better day.
Thursday Oct 13, 2011 #
6 PM
Run 32:10 [3] 4.16 mi (7:44 / mi) +476ft 6:59 / mi
shoes: Mizuno Elixer
Old Chicago Social Run. Started out easy then gradually accelerated until 1/2mi left when I took it easy again. Didn't feel great until 2mi in. Exhausted from getting up at 4am to take a 3 hour midterm online before work.
Wednesday Oct 12, 2011 #
7 PM
Run 33:57 [3] 4.09 mi (8:18 / mi) +769ft 7:03 / mi
shoes: Mizuno Elixer
Full Moon Run at Garden of the Gods. Can't miss that even though work is a bit crazy with all of the procrastinators. Haven't missed a full moon run in over a year now. One client "It makes me stressed out to get my stuff together and my health is more important than filing on time, so I'm working on it but I will probably get it to you late." Thanks, now its documented so it won't be me that gets in trouble. I really hate calling people. Pushed the uphills hard. Max speed 12.4mph for whatever my garmin's sampling rate is down Ridge Rd. I don't have the leg speed for the final pitch yet since this is the first full moon in the winter location, but I'll get there. Little tiny strides at a ridiculous cadence is my downhill strategy and I don't ever let people beat me on downhills. Lots of wine afterward. Still tipsy.
Sunday Oct 9, 2011 #
2 PM
Run 2:01:27 [3] 12.83 mi (9:28 / mi) +1622ft 8:27 / mi
shoes: Saucony Mirage
Out for 1:00:20, back in 1:01:07 for a long slow run. Quite pleased with that pacing. Was on track to be exactly even or slight negative split until the last mile when I hit cement and my legs started to protest. To the Santa Fe trail and then north. Takes 11min to get to the trail and then another 14min to get under Woodmen Rd where it turns into an awesome place to run. Objective was long flat run at 9-10min pace. Done. I know so many crazy fast people that a 13mi at 9:30 pace run feels wimpy, but my fitness is where it is... I remember when 5 miles was a really long run for me in high school.
Saturday Oct 8, 2011 #
1 PM
Orienteer race 1:21:50 [3] 4.97 mi (16:28 / mi) +1273ft 13:15 / mi
shoes: 2nd pair - Saucony Guide 3
Peaceful Valley Red Course. Basically just followed footprints in the snow the whole way. I had fun playing in the snow. Two good races in a row. Both of them had easier navigation than usual. Cherry Creek was wide open. Peaceful Valley I could follow footprints and I did a decent job of following the right ones.
This might be a first. I didn't get last on any of the controls. Nearly went past the proper reentrant for 1, but caught it before it was a disaster. Confused myself on 3 and had to stop and look around to make sure I was where I hoped I was. Caught up to Goril at 9. Deviated from footprints to 10- was very confused by a set of car tracks that weren't on the map and stopped. Made my own route again on 12, not the best choice. Caught back up to Goril at 14. A few other pauses to make sure I knew where I was in case the footprints diverged so I could stay on the right track.
This might be a first. I didn't get last on any of the controls. Nearly went past the proper reentrant for 1, but caught it before it was a disaster. Confused myself on 3 and had to stop and look around to make sure I was where I hoped I was. Caught up to Goril at 9. Deviated from footprints to 10- was very confused by a set of car tracks that weren't on the map and stopped. Made my own route again on 12, not the best choice. Caught back up to Goril at 14. A few other pauses to make sure I knew where I was in case the footprints diverged so I could stay on the right track.
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| From Orienteering Routes |
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| From Orienteering Routes |
Thursday Oct 6, 2011 #
6 PM
Run 33:41 [3] 4.12 mi (8:11 / mi) +606ft 7:11 / mi
shoes: Mizuno Elixer
Wednesday Oct 5, 2011 #
6 PM
Run 38:41 [1] 3.5 mi (11:03 / mi) +672ft 9:21 / mi
shoes: Saucony Mirage
Salsa Brava run. My usual running buddy wasn't there tonight, so I tried to stick with the next group which was going about 12min/mile pace. Gave up running that slow after half of it and dropped to a 10min pace and only one guy stayed with me; and by with me I mean 10m behind me... A little frustrating. I meant it to be an easy run, but that was getting ridiculous. I wish some of my faster buddies would show up to this one since it is so convenient for me. And I know some of the people that were there are faster, but they were running slow to be social.
The good news is that they comped our beer because it was taking so long and my knee didn't hurt and I have 8 quarts of peppermint ice cream in my freezer.
The good news is that they comped our beer because it was taking so long and my knee didn't hurt and I have 8 quarts of peppermint ice cream in my freezer.
Monday Oct 3, 2011 #
6 PM
Run 51:06 [1] 5.5 mi (9:17 / mi) +866ft 8:05 / mi
Trinity Brew Co. There went the knee again. Really not sure what is wrong with it. It started hurting pretty suddenly when I started moving again after the stoplight with a mile to go.
Sunday Oct 2, 2011 #
11 AM
Run race 32:59 [4] 3.67 mi (8:59 / mi) +446ft 8:04 / mi
shoes: 1st Pair - Saucony Guide 2
Well that wasn't exactly what I was hoping for!
Fall Series 1. 2 miles on flat nontechnical trail (13:20ish, about what I wanted but probably too fast for what I felt on that day and my lack of higher intensity training), then 0.8mi in the creek, then another 0.8 miles with a few short steep climbs in wet shoes to the finish.
Things fell apart a bit when I started dry heaving right after I got into the creek. That required several minutes of walking to keep things under control. Stomach still felt pretty iffy after I got out of the creek so I didn't run down as many people as I was hoping to. Someone told me I looked deathly pale afterward. Knee felt fine. Legs felt pretty good. Breathing was heavier than I thought it should be for the effort level. Stomach was ridiculous... 93/278OA 10/146F 2/25 F25-29 I was 5th woman into the creek (but only about 20sec behind 1st), 13th woman out, and 10th at the finish from my count. Placed very slightly higher than last year, but I thought I could move up more. I've been flirting with a cold for the past week, so its time to rest and recover.
Fall Series 1. 2 miles on flat nontechnical trail (13:20ish, about what I wanted but probably too fast for what I felt on that day and my lack of higher intensity training), then 0.8mi in the creek, then another 0.8 miles with a few short steep climbs in wet shoes to the finish.
Things fell apart a bit when I started dry heaving right after I got into the creek. That required several minutes of walking to keep things under control. Stomach still felt pretty iffy after I got out of the creek so I didn't run down as many people as I was hoping to. Someone told me I looked deathly pale afterward. Knee felt fine. Legs felt pretty good. Breathing was heavier than I thought it should be for the effort level. Stomach was ridiculous... 93/278OA 10/146F 2/25 F25-29 I was 5th woman into the creek (but only about 20sec behind 1st), 13th woman out, and 10th at the finish from my count. Placed very slightly higher than last year, but I thought I could move up more. I've been flirting with a cold for the past week, so its time to rest and recover.
Saturday Oct 1, 2011 #
6 PM
Run 21:14 [1] 2.2 mi (9:39 / mi) +315ft 8:30 / mi
shoes: 2nd pair - Saucony Guide 3
Spent the morning pulling tags and handing them to the spiker at the finish line of the Pumpkin Run 10k. Then I led for the 1/2mi kid's race. They are so fast that we did a rabbit relay to stay ahead of them. One little guy almost passed me near the finish line.
Afternoon jog to shake out the legs. I'm pretty frustrated with my left knee. It doesn't track straight at all (made me a good breaststroker when I swam but otherwise annoying). I've always had a pretty choppy stride from the knees down that makes me injury prone since it isn't balanced. I can really feel it when I'm running any faster than 7:45 pace. Certainly not fast enough...
Fall Series #1 tomorrow!
Afternoon jog to shake out the legs. I'm pretty frustrated with my left knee. It doesn't track straight at all (made me a good breaststroker when I swam but otherwise annoying). I've always had a pretty choppy stride from the knees down that makes me injury prone since it isn't balanced. I can really feel it when I'm running any faster than 7:45 pace. Certainly not fast enough...
Fall Series #1 tomorrow!