Training Log Archive: Run_BoscoIn the 7 days ending Feb 1, 2014:
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Saturday Feb 1, 2014 #
Orienteering race 1:24:10
shoes: Inov8 OROC
Wednesday Jan 29, 2014 #
Track hills 1:05:00
shoes: Inov8 X-Talon 212 - BLUE
Tori, Gina, and I met at Woodland Park for Speed Fun!
5 warm-up laps, and a trot up to the grassy hills alongside the zoo.
Down-up-down-up-down-UP! x8
Jog along the flat zoo trail for recovery, for about an equivalent time (~2:30)
Goal was to run a HR of ~175, and I did a pretty good job of that-- even if by default! Running harder was not an option. I tried it during the last repeat, but going hard on the Out part tanked for me for the Back part! But I guess the split was still faster.
(average HR)
2:25 (173)
(156)
2:34 (168)
(159)
2:34 (176)
(160)
2:36 (178)
(161)
2:41 (175) - totally slacking/spacing out on the third 'down'
(160)
2:39 (175) - also, began running on grass instead of gravel on 'up' parts
(160)
2:44 (174) - also, just tired! haha.
(157)
2:34 (178) - Go Faster, Last One!
So glad to have the ladies for this workout. I think I would have caved in to doing more work instead of getting out for a good workout without them!
5 warm-up laps, and a trot up to the grassy hills alongside the zoo.
Down-up-down-up-down-UP! x8
Jog along the flat zoo trail for recovery, for about an equivalent time (~2:30)
Goal was to run a HR of ~175, and I did a pretty good job of that-- even if by default! Running harder was not an option. I tried it during the last repeat, but going hard on the Out part tanked for me for the Back part! But I guess the split was still faster.
(average HR)
2:25 (173)
(156)
2:34 (168)
(159)
2:34 (176)
(160)
2:36 (178)
(161)
2:41 (175) - totally slacking/spacing out on the third 'down'
(160)
2:39 (175) - also, began running on grass instead of gravel on 'up' parts
(160)
2:44 (174) - also, just tired! haha.
(157)
2:34 (178) - Go Faster, Last One!
So glad to have the ladies for this workout. I think I would have caved in to doing more work instead of getting out for a good workout without them!
Monday Jan 27, 2014 #
Paved Run 32:00 [2]
Easy recovery run. Legs lost their recent feeling of 'heaviness' and I felt more comfortable. Hip feels great! I haven't even gotten to Tori's exercises yet, but I did some "good mornings" the other day to strengthen my hamstrings. Hmm.
Need to do some yoga soon, to stretch out after that duathlon! Oof!
Ran in my Skoras to mix it up.
Need to do some yoga soon, to stretch out after that duathlon! Oof!
Ran in my Skoras to mix it up.
Sunday Jan 26, 2014 #
Trail Run race (Trail Duathlon) 25:00
shoes: Inov8 X-Talon 212 - BLUE
I did a trail duathlon! WEE!
No warm-up, a cold day (32 degrees and fog), and new shoes.
Started out with HR ~176 (the edge of my zone) and tried to keep it there. Sometimes surged to low 180s when passing or doing fun things on the trail. Legs felt a bit heavy, but body generally ok.
Hey- no hip stuff that I can remember!
No warm-up, a cold day (32 degrees and fog), and new shoes.
Started out with HR ~176 (the edge of my zone) and tried to keep it there. Sometimes surged to low 180s when passing or doing fun things on the trail. Legs felt a bit heavy, but body generally ok.
Hey- no hip stuff that I can remember!
C • Fun! 2
Mountain Bike race (Trail Duathlon) 1:45:00
shoes: Niner MTB
Hey, I mountain bike!
My Garmin download won't show me everything, but I think that I was in the mid 160s for descents, 170s on average, and in the 180s for climbs or other surges. (EDIT: I got down to the 140s in some spots!)
APPARENTLY my max was 202 (!!), but that has GOT to be a glitch. I no longer trust the max HR reading.
Race was 3 laps, with short climbs and descents, on fairly buff singletrack and some gravel double-track. Short climbs and descents. Nothing technical to speak of, expect the two places I dismounted every time (tall wet log, and a steep step-up with a pipe for an edge).
Mountain biking is fun! I was a bit sloppy first lap, due to excitement and having to dismount behind others who were dismounted. Much smoother second and third lap, though my HR was notably lower- so lack of carrots may have dampened my pace- or maybe I just warmed up! Apparently I was losing 2 minutes to Tamara Armstrong each lap, so we were both being consistent!
Lower back was sore early on, then it was fine. Elbows felt sore toward the end.
My Garmin download won't show me everything, but I think that I was in the mid 160s for descents, 170s on average, and in the 180s for climbs or other surges. (EDIT: I got down to the 140s in some spots!)
APPARENTLY my max was 202 (!!), but that has GOT to be a glitch. I no longer trust the max HR reading.
Race was 3 laps, with short climbs and descents, on fairly buff singletrack and some gravel double-track. Short climbs and descents. Nothing technical to speak of, expect the two places I dismounted every time (tall wet log, and a steep step-up with a pipe for an edge).
Mountain biking is fun! I was a bit sloppy first lap, due to excitement and having to dismount behind others who were dismounted. Much smoother second and third lap, though my HR was notably lower- so lack of carrots may have dampened my pace- or maybe I just warmed up! Apparently I was losing 2 minutes to Tamara Armstrong each lap, so we were both being consistent!
Lower back was sore early on, then it was fine. Elbows felt sore toward the end.
Trail Run race 14:00
shoes: Inov8 X-Talon 212 - BLUE
Ran out of the transition zone, and immediately had a girl carrot to chase only 20 meters away. I steadily reeled her in, even noticing that I was making ground on lumpier sections (yay, orienteering!). Feeling stoked! I wasn't going to beat Tamara, but I could move up a place!
So I pass her, we round the dog park, and...
CRAMP!!! WOW, LEG CRAMP!! My inner quads (vastus medialius, apparently) SEIZED and stopped me in my tracks. I couldn't move. Just standing didn't help. I sat down and tried to relax my legs. It seemed to subside. Got up- tried a gentle trot instead of an aggressive run. This is okay... CRAMP!!!
Okay, reassess. How far into this run am I? Should I walk to the finish? How long will that take? Am I closer to the finish right now? Do I need to finish?
My goals were: A) get a long, hard workout, and B) get a fitness assessment. I felt like I had already accomplished both of those, 2 hours and 20 minutes into the race. So I walked backwards on the course, back to the finish.
So... part of this may be the shock of running after mountain biking. And dehydration (though I did drink on the MTB!)... but I have to say, this is likely because I wore... shorts... in 32 degrees and 100% humidity (fog).
Reasoning? Running tights: no bike pad. Bike knee warmers: fall down when I run. So, just suffer the cold and wear bike shorts! Yeah, it was too cold for that. I could feel how cold my knees/quads were when I was riding too. Next time? Wear summer weight bike shorts, with running tights on top! DUH!!
Well, lesson learned.
And looking at the results, I would have finished ~2:37... in SECOND PLACE. DOH!!!! Well, out of 4, but by a hefty margin in front of third and I would have beat some TEAMS too! (The carrot girl was part of a relay team.)
Ah, well. Goals accomplished, and I didn't injure myself a week before an important O' meet, so that's good.
Must mountain bike more!
So I pass her, we round the dog park, and...
CRAMP!!! WOW, LEG CRAMP!! My inner quads (vastus medialius, apparently) SEIZED and stopped me in my tracks. I couldn't move. Just standing didn't help. I sat down and tried to relax my legs. It seemed to subside. Got up- tried a gentle trot instead of an aggressive run. This is okay... CRAMP!!!
Okay, reassess. How far into this run am I? Should I walk to the finish? How long will that take? Am I closer to the finish right now? Do I need to finish?
My goals were: A) get a long, hard workout, and B) get a fitness assessment. I felt like I had already accomplished both of those, 2 hours and 20 minutes into the race. So I walked backwards on the course, back to the finish.
So... part of this may be the shock of running after mountain biking. And dehydration (though I did drink on the MTB!)... but I have to say, this is likely because I wore... shorts... in 32 degrees and 100% humidity (fog).
Reasoning? Running tights: no bike pad. Bike knee warmers: fall down when I run. So, just suffer the cold and wear bike shorts! Yeah, it was too cold for that. I could feel how cold my knees/quads were when I was riding too. Next time? Wear summer weight bike shorts, with running tights on top! DUH!!
Well, lesson learned.
And looking at the results, I would have finished ~2:37... in SECOND PLACE. DOH!!!! Well, out of 4, but by a hefty margin in front of third and I would have beat some TEAMS too! (The carrot girl was part of a relay team.)
Ah, well. Goals accomplished, and I didn't injure myself a week before an important O' meet, so that's good.
Must mountain bike more!