Training Log Archive: Run_Bosco

Hmm. Sorta bumbly, smallish-medium mistakes but nothing too major. Ran not too fast, not so slow. But 7th? Hmm. Finished at the bottom of the "Second Tier", where about 2.5 minutes separate 3rd from 7th.

Gotta run cleaner. Gotta run faster!

No further reflections until I see WinSplits. I'm curious to see if it's more my running pace or the mistakes I made. But I think I had around 2+ minutes of mistakes when you add it all up.

UPDATE:

Oh COME ON!! I was running in third at #14, fourth at #16, then blew it heading to #17 (I guess I forgot about that) and fell to seventh.

If everybody ran clean, I would've been fourth. In other words, that means that my running speed is fourth in this group, behind Heather, Celia, and Marissa, which seems about right.

Ok, time for splits:

1 - Straightforward beginning, 3rd split/overall

2 - Straightforward route, 2nd/2nd

3 - After hesitating, I went straight-ish, only to sort of regret it when I had to figure out where along the path I hit. Felt lucky when I found it. Not sure what I could have done different. It's a pure vegetation leg with no topo. I guess I could have actually shot a purposeful bearing. Huh... I didn't do any bearings today. 6th split / 3rd overall

4 - Just slow and hesitating-ish. With pavement and a fence as a catching feature, I should have run harder at it. 11th / 5th

5 - Was fine getting to the vicinity. I think my attack point was fine, too. But after the attackpoint, I think I kinda wandered. I did that a lot today. 10th / 5th

6 - something weird happened to this split

7 - also something weird with this split, but apparently I'm in second now.

8 - I think a straightforward running leg. Although I took the pavement route and didn't cut through the open area, maybe that cost a bit. 5th / 2nd

9 - Roundabout route choice. Stop being a chicken. 7th / 4th

10 - ERROR - Well, not that big an error. I think I went up the wrong path for a few steps, turned around. Checked out the wrong ruin, then kept going and found the right one. So, I think I did okay correcting myself. 15th / 5th

11 - Fine, and my split reflect that. 4th / 4th

12 - Was lucky I saw someone coming out of this one, it was a bit hidden. 5th / 4th

13 - Oh you know, trails and things. 4th / 3rd

14 - Shouldn'tve gone down the stairs (slow!), but this turned out alright. 4th / 3rd

15 - ERROR - Got spat out onto the wrong path, went to the wrong earth bank, then didn't realize that it was to be on top and not the bottom. DOH! Typically good about my control description, but not this time. 11th / 4th

16 - Fine. 5th / 4th

17 - ERROR - Here it is! I couldn't find the right trail. I ran a ways down one. It was wrong. Backtracked, looked around, eventually found it. I could have run closer to the veg. while looking for it, instead of running on the pavement and diving in last minute. Lost my race here. 18th / 7th

18 - Eh, okay. Was nervous about finding the right trail. I need to polish up my pace count. 4th / 6th

19 - "don't cut in early, don't cut in early..." Cuts in early. Wound up at #4 and had to go back. At least I got to re-orient myself and it wasn't worse!

F - Again with the not knowing exactly where it is.


Okay, so it was a sloppy race. Not catastrophic, but the results make sense in retrospect, which actually makes me feel a bit better. I know I can run cleaner, and I know I can run faster.

Ran the intermediate course with Linnea. I made sure she always had her compass tip on our location and had a plan for each control. She did great!

Was still sore from my half of a gym workout on Wednesday, so a very short run to shake it out.

Even though cycling is a more appealing recovery activity, I think that running is more effective at moving what needs to get moved, if that makes sense.

Short recovery spin.

I was wondering how to incorporate my gym routine into a weekly training plan. After a brief Googling session, it seems like doing my weight routine on the same day as running intervals is best, since I can use the next day to go on a recovery run/ride. If I run intervals one day, do my gym routine the next, and repeat– then I never have time to recover.

Work hard, recover hard!

So here's a sketch of what I'm thinking:

MON - gym + intervals
TUE - recovery
WED - gym + intervals
THU - recovery
FRI - off
SAT - Orienteering race or Team Ride
SUN - whatever

So basically, M/W hard days, T/Th easy days, F off, Sat race, Sun whatever. Though I should also listen to my body and trim the schedule back if I'm not recovering or sleeping well.

I got a Ballard Health Club gym membership and today I met with a trainer to get a workout tailored to me!

It's hard! And reasonably entertaining, which is good.

*Estimated time, I didn't have a watch on.

Here's my BHC workout:

Go for speed, 3x:
• 15 Jumping squats
• 15 wall ball squats w/ 14 lb medicine ball
• 15 Box jumps

Notes: Time how long it takes to complete a set, then see if I can improve my time. Or, try to complete more sets in the same amount of time.

Go for weight, 2x:
• 10 Assisted pull-ups on "# 17"
• 12 1-leg bench step-overs
• 10 TRX knees to chest plank
• 10 TRX push-ups
• 10 TRX curtsy lunges w/ 15 lb weights

Notes: I can either do each exercise twice before moving on to the next one, or do 1 of each and repeat the whole circuit.

Also, the trainer (Allison) suggested that I shorten my running intervals to 1 minute, with 20 seconds off. And that I should try it on hills too at Discovery.

C • Whoa. 5