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Training Log Archive: j-man

In the 30 days ending Nov 30, 2009:

activity # timemileskm+m
  Run20 18:10:03 24.78 39.88
  Bike7 6:40:00
  Orienteering6 4:18:14 13.11 21.1 25530 /39c76%
  Rowing Machine1 1:00:00 8.29(7:14) 13.35(4:30)
  Map Hike/Run1 1:00:00
  rowing1 38:00
  Weight training3 35:00
  Plyometrics3 19:00
  Total29 32:40:17 46.18 74.33 25530 /39c76%

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Monday Nov 30, 2009 #

Run 1:00:00 [2]

Easy run.

Weight training 15:00 [3]

Nice set.

Sunday Nov 29, 2009 #

Note

Andover 3.5 mile cross country

Run 1:00:00 intensity: (56:00 @2) + (4:00 @4)
shoes: Saucony Progrid Ride 11/9/2009

Level 8 hills, with last 4 minutes faster, finishing at 10.5 mph.

Bike 1:00:00 intensity: (50:00 @2) + (10:00 @3)

Level 8 hills.

Saturday Nov 28, 2009 #

Run 1:00:00 intensity: (50:00 @2) + (10:00 @3)
shoes: Saucony Progrid Ride 11/9/2009

Level 8 hills. Last 10 minutes at tempo pace.

Weight training 10:00 [2]

Another light session. The leg exercise today was squats.

Friday Nov 27, 2009 #

Run 1:00:00 intensity: (56:00 @2) + (4:00 @4)
shoes: Saucony Progrid Ride 11/9/2009

Level 8 hills.

10 mph for last 4.

Weight training 10:00 [3]

Basic calisthenics plus lunges.

Thursday Nov 26, 2009 #

Note

Boston Volvo 5K
Lowell 5K and 10K

Bike 1:00:00 [2]

Level 8 hills.

Wednesday Nov 25, 2009 #

Run 1:00:00 [2]
shoes: Saucony Progrid Ride 11/9/2009

Level 8 hills.

Finally! A day when my legs felt good. I haven't had a day like that in a while.

Celebrated with a large 3:1 mixture of plain:sparkling water and fruit punch Vitalyte. Oh yeah.

Note

Can't help noticing some people insist on calling Valerie Val (or Valery), Cristina Christina, and me Jim. Why, pray tell?

Tuesday Nov 24, 2009 #

Bike 1:00:00 [2]

Level 8 hills.

Monday Nov 23, 2009 #

Run 1:00:00 intensity: (56:00 @2) + (4:00 @4)
shoes: Saucony Progrid Ride 11/9/2009

Level 8 hills. 10 mph for last 4 minutes.

Sunday Nov 22, 2009 #

Note

Somerville 5K and 10K

Run 1:00:00 [2]
shoes: Saucony Progrid Ride 11/9/2009

Level 8 hills. Basic calisthenics.

Saturday Nov 21, 2009 #

Note
(rest day)

An unintentional rest day. I was all caught up in my stored procedure (and the time I invested paid off one day later) and a lot of Vietnamese food along with an aborted movie trip (which was sold out) conspired to prevent my training. Still, a rest day wasn't the worst thing that could happen to me.

Friday Nov 20, 2009 #

Run 1:00:00 [2]
shoes: Saucony Progrid Ride 11/9/2009

Level 8 hills. Legs feeling more normal, though surprisingly flat considering two days off from running.

Thursday Nov 19, 2009 #

Note
(sick)

Hips are getting better, but I do have a cold. It seems like most weekend O trips to CA result in me getting sick. I haven't been sick for a while...

Bike 1:00:00 [2]

Level 8 hills.

Wednesday Nov 18, 2009 #

Bike 1:00:00 [2]

Level 8 hills.

Tuesday Nov 17, 2009 #

Run 1:20:00 [2]
shoes: Saucony Progrid Ride 11/9/2009

Today was intervals day, and I intended to do them--dressing and getting out of the house and running towards the track. But, it soon became apparent my legs were still in sorry shape. I debated what to do and decided to run to the track and do warm-ups with the group. So that is what I did, and then ran back. The legs never really felt great.

Monday Nov 16, 2009 #

Note

Organizing Charlestown Street O.

Looks like ~5.7 K straight-line and 7.8 K logical route. With a hill or two. Maybe Ross does this in 35 minutes. I have no idea. I wonder if that is the right distance?

Note

The SS Finals were largely as I expected. And despite that and because of that, I am quite glad I went. It was such a Vlad production.

From a competitive standpoint, the men's field was stronger than I expected, 3/5 of my performances were OK, and the last two were epic failures.

I had thought they would have some sort of prize money, and had thought they gave out a prize for SS leaders before the Finals proper, but they had (nice) non-cash prizes instead for the four bracket winners which was OK, too. Still, I think the men's winner hadn't run any other races before Friday, and had no problem winning over all. (He was pretty clearly the strongest guy, so that is great, but it just makes me question if there is any point to trying to lead the regular season standings.)

Run warm up/down 10:00 [2]
shoes: February 2008 Asics

Before and after the Street-O, including a rendezvous with Lori and Presto at Lechmere.

Orienteering 50:00 [2] * 6.5 km (7:42 / km)
shoes: February 2008 Asics

CSU Charlestown Street O.

Thin attendance, but a lot of fun. Ross, Brendan, and Loris and Presto were there.

My hips/glutes were still unhappy from the SS Finals, and I had a lot of GI discomfort, so I was taking this nice and easy. The GI didn't get worse, so I didn't need to bail early like I thought I might.

Some really cool running at times. I'm glad I invested the time to get the MassGIS orthos, merge them together, and Condes the map. I found myself using both, and happy I had them.

Ortho map:
CSU Charlestown Street O Ortho0001

"O map":
CSU Charlestown Street O O Map0001

Sunday Nov 15, 2009 #

Note

While I do have to cavil a bit about improper winning times and perhaps course printing, the McLaren sprints were great. From a topological perspective, they were tremendous.

Note

2009 SS Finals McLaren Round 20001

Run warm up/down 12:00 [2]
shoes: Inov-8 Mudlcaw 330 August 2009

Warm-up before the final Final. Legs were not feeling good at all.

Orienteering race 19:37 intensity: (10:37 @4) + (9:00 @5) **** 3.2 km (6:08 / km)
shoes: Inov-8 Mudlcaw 330 August 2009

Saturday Nov 14, 2009 #

Note

2009 SS Finals McLaren Round 10001

Run warm up/down 30:00 [2] 4.0 mi (7:30 / mi)
shoes: Inov-8 Mudlcaw 330 August 2009

Ran from Y&N's to SFSU. A bit misty.

Navigated by Google map on phone.

Run warm up/down 10:00 [2]
shoes: Inov-8 Mudlcaw 330 August 2009

A little more warmup before Sprint #1 at SFSU.

Orienteering race 9:06 intensity: (6:00 @4) + (3:06 @5) *** 1.6 km (5:41 / km)
shoes: Inov-8 Mudlcaw 330 August 2009

2009 SS Finals, Sprint #1 at SFSU.

A pretty ordinary campus sprint, but fun. I like these. If I am good at any sprints, these are the ones. No mistakes, really, but maybe 10 seconds of hesitation.

2009 SS SFSU Round 20002

Run warm up/down 10:00 [2]
shoes: Inov-8 Mudlcaw 330 August 2009

Some warm-up before Sprint #2. Sunny now, which was nice.

Orienteering race 8:52 [5] *** 1.6 km (5:32 / km)
shoes: Inov-8 Mudlcaw 330 August 2009

2009 SS Finals, Sprint #2 at SFSU.

Gabriel Lombriser, Eric Bone, and Cristina were in my heat. This is where things were getting interesting.

I led to the first control, but hadn't read to #2, so I bobble a bit, and GL and EB get ahead. I push a bit and tuck in behind GL. We get caught in a trap at #2 and lose some time. EB is there and CL catches up.

I continue to assiduously follow GL, but it gets harder. It was clear that he was faster than me.

I hold on to second place, but he finishes a good 15 seconds ahead?

Eric points out that we (GL and me) cut a bit of olive green, which was practically invisible on the map (or at least invisible while running.) Eric may have lost a few seconds there, but not enough to make a placing difference.

I could not have run any faster. But, probably 15 seconds of mistakes, most of which GL also had.

2009 SS SFSU Round 10001

Friday Nov 13, 2009 #

Run warm up/down 10:00 [2]
shoes: Inov-8 Mudlcaw 330 August 2009

From J&N's to the disc golf at Golden Gate Park to meet with Will and Mike. So sweet. Sublime. Another reminder of why I love California. It makes me happy. Almost euphoric.

Orienteering 50:00 [2] ***
shoes: Inov-8 Mudlcaw 330 August 2009

Ran the goat course at Golden Gate Park with Will, Cristina, and Mike at a very easy, conversational pace. Also did a excursion out to look at the ocean.

Sweet. So sweet. I had always thought GGP would be a great sprint venue, and I still do. But, the map and mapping quality is similar to the Central Park map, which also would be a great sprint venue.

Anyway, more euphoria.

2009 SS Finals Golden Gate0001

Run warm up/down 13:00 intensity: (7:00 @2) + (6:00 @3)
shoes: Inov-8 Mudlcaw 330 August 2009

Warm-up at Point Bonita. Where it was beautiful, but blustery.

Orienteering race 16:26 intensity: (14:26 @4) + (2:00 @5)
shoes: Inov-8 Mudlcaw 330 August 2009

Point Bonita sprint.

Decent race. Had a lot of confusion on #2, where the contour mapping is suspect.

After the race, Mike pointed out that I apparently went into OOB going to #12, for instance, and maybe #4. Who knew? Apparently, not many, because several others went those ways. If you really are supposed to stay out of the vertical slash, you need to do something more with the mapping/course setting to make that obvious or unattractive.

Mike and I used the indistinct trail from #12 to #3 when cooling down, but that would probably not be permitted also.

Anyway, apparently this proscription was on the notes which were on the website but wasn't re-iterated or enforced at the event.

2009 SS Finals Point Bonita0001

Thursday Nov 12, 2009 #

Run warm up/down 25:00 [2]
shoes: Inov-8 Mudlcaw 330 August 2009

After the flight and a great, but very large pasta lunch with Cristina, I needed a good warm-up. The lunch was still making itself known, but I didn't regret it. Ran around Skyline Boulevard and the Chabot Space and Science Center, where they were having some catered event. Who knew astronomers knew how to party?

Orienteering 20:00 [3] **
shoes: Inov-8 Mudlcaw 330 August 2009

Joaquin Miller Sprint.

Started out pretty well, and ran OK for most of it. Started to fall apart a bit at the end, but had no really bad problems until the GO control. Stumbled my way to the control, and punched it, but thought it was the finish, so I went back into the forest.

Everyone had problems on that control, which while perhaps right in an absolute sense, made no sense whatsoever in relation to the map and the context. I had a three minute split to the finish, which was 50 meters from the Go control.

2009 SS Finals Joaquin Miller0001

Orienteering warm up/down 30:00 intensity: (20:00 @2) + (5:00 @3) + (5:00 @4) **
shoes: Inov-8 Mudlcaw 330 August 2009

Spent some time back on the course, re-running a few legs, picking up controls, and doing some legs very hard.

Wednesday Nov 11, 2009 #

Note

Apparently the shortest feasible route to the Harvard track, using Cambridge Avenue, via Harvard Square, is ~3.1 miles. Which is just about the same as the shortest route to the BU track. Both are much shorter than the ~4.4 mile route I take to the Harvard track. Although the Harvard Square route is not likely to be faster with respect to time; indeed, I imagine that route might be slower.

Bike 40:00 [2]

Easy level 8.

Tuesday Nov 10, 2009 #

Run warm up/down 20:00 [2] 2.4 mi (8:20 / mi)
shoes: Saucony Progrid Ride 11/9/2009

Because I was to join Dasha at 7:30PM (only in an alternative universe would I be able to pull this off) for her visit dinner, I had to majorly alter my plans. Took the T to Harvard with my gym bag with a change of clothes, and then walked to the track.

Did 20 minutes of easy warm-up, the latter half with Terry and Vanessa.

At the end of all this, I would get in another 5 good minutes of bonus stretching: Eddies, groin things, ankle warmups.

Plyometrics 7:00 [2]
shoes: Saucony Progrid Ride 11/9/2009

Normal stuff. Felt good. Even the inchies.

Run warm up/down 4:00 intensity: (3:00 @2) + (1:00 @3) 0.5 mi (8:00 / mi)
shoes: Saucony Progrid Ride 11/9/2009

Strides. SGB is a fast SOB. I am not sure I could keep up with him for any distance. Maybe 100 miles, not sure.

He seems to have such long strides (good for doing strides, right?) and just lopes along, while I feel like the road runner (albeit, a slower version.)

Run intervals 30:50 intensity: (12:09 @2) + (18:41 @4) 4.35 mi (7:05 / mi)
shoes: Saucony Progrid Ride 11/9/2009

1600 x 2 @ 5K pace
600 x 4 @ 3K pace

400 rest after the 1600s, otherwise 200 rest.

529
322

531
321

156
144

155
148

155
148

155

Lap averages of:
82.25
82.75
77.33
76.67
76.67
76.67

Simple average of: 78.72
Weighed average of: 80.17

Very happy with this workout. Nice and solid. No fade. The speed is what it is, but even the 600s were sort of respectable. Getting there.

Note

Finished around 7:30 as expected, so I change quickly on the bleachers and trek back to Harvard Square. Red line to DT Xing, then wait, wait, wait... orange line to Haymarket. Probably get to the restaurant at 8:15, but luckily was not really conspicuously late (Dasha was finishing a hand-off call anyway.)

Monday Nov 9, 2009 #

Note

9 2007 Sauconys retired today after 2+ years and well north of 600 miles. Replaced by new Sauconys. Always nice to run in new shoes.

Note

A great piece and great comments on Spike's blog. Almost like orienteering theology.

Run 1:20:00 intensity: (1:10:00 @2) + (10:00 @4)
shoes: Saucony Progrid Ride 11/9/2009

Had planned to do a long run today, but really got behind on some stuff and this was all the time I could spare. Definitely dark out.

But, it was nice. Legs not feeling good or spunky overall. I did get to debut the new shoes, which were also nice.

On the way back, on my normal airstrip, I took it up, and then for some additional stretches on my coda loop on the end I threw in more strides. Felt good and fast enough.

Sunday Nov 8, 2009 #

Run warm up/down 12:00 [2]
shoes: Inov-8 Mudlcaw 330 August 2009

Warmup before the red course.

Plyometrics 5:00 [2]
shoes: Inov-8 Mudlcaw 330 August 2009

Running drills and plyometrics.

Orienteering race 41:24 [4] **** 6.0 km (6:54 / km) +185m 5:59 / km
spiked:16/24c shoes: Inov-8 Mudlcaw 330 August 2009

DVOA Camp Delmont Red.

Part 1:
DVOA Delmont Red 20090001

Part 2:
DVOA Delmont Red Part 2 20090001

Orienteering race 12:49 [4] **** 2.2 km (5:50 / km) +70m 5:02 / km
spiked:14/15c shoes: Inov-8 Mudlcaw 330 August 2009

DVOA Delmont Sprint.

DVOA Delmont Sprint 20090001

Saturday Nov 7, 2009 #

rowing 38:00 intensity: (15:00 @2) + (19:00 @3) + (4:00 @4)

Lightweight alumni row. Mueller, Kim, and BOZ in the house.

They gave us 4 seniors, but made them switch sides. The other alumni boat artfully cheated (which is allowed) and had two lengths on us before we even moved the oars. I want to recruit their cox for next time!

Still, great fun.

DSC_0656

Friday Nov 6, 2009 #

Note

A quality rant. I couldn't have done better.

Run 1:40:00 [2]
shoes: Inov-8 Mudlcaw 330 August 2009

Very soon after a buffet breakfast with Simkiss at the Radnor Hotel, I did a morning Valley Forge run. At the beginning I was exhausted and wanted to sleep, but gradually got with the program.

Joy, Misery, Fatlands, Joy.

(Felt better halfway through Fatlands.)

Thursday Nov 5, 2009 #

Rowing Machine 1:00:00 intensity: (50:00 @2) + (10:00 @3) 13.35 km (4:30 / km)

Steady effort, although not preoccupied with spms. They probably average around 22.

Ankle uncomfortable for first 30 minutes. Why does this happen to me? (No need to answer.)

13,347

Wednesday Nov 4, 2009 #

Bike 1:00:00 [2]

Level 8 hills in the morning before my breakfast meeting and before the drive (7 hours or so) to PA.

Tuesday Nov 3, 2009 #

Run warm up/down 34:00 [2] 4.4 mi (7:44 / mi)
shoes: Reebok Bobby Curtis

To the track. Got started slightly late, but got there OK.

Plyometrics 7:00 [2]
shoes: Reebok Bobby Curtis

The basics.

Run warm up/down 4:00 intensity: (3:00 @2) + (1:00 @3) 0.5 mi (8:00 / mi)
shoes: Reebok Bobby Curtis

Strides

Run intervals 30:13 intensity: (11:07 @2) + (19:06 @4) 4.23 mi (7:09 / mi)
shoes: Reebok Bobby Curtis

Mini death spiral workout. A fair bit of wind. No track work in two weeks, so I wasn't sure what would happen. Thin crowd, too.

1600 @ 5-8K pace
800 @ 3-5K pace
400 @ mile-3K pace
400 @ mile
800 @ 3K pace
1600 @ 5K pace

400 rest after the 1600, otherwise 200 rest.
533
308

241
154

115
200

113
201

243
204

541

Average laps:
83.25
80.50
75
73
81.50
85.25

Simple average of 79.75, weighted average of 81.86

OK on the 400s, but the rest seemed slightly slow. But, in retrospect, not too bad.

Run warm up/down 35:00 [2] 4.4 mi (7:57 / mi)
shoes: Reebok Bobby Curtis

Easy on the way home. Felt tired. Had my headlamp.

Monday Nov 2, 2009 #

Run 1:00:00 intensity: (48:00 @2) + (8:00 @3) + (4:00 @4)
shoes: 9 2007 Saucony

Level 8 hills. Normal acceleration at the end.

1,034 calories. Legs felt nice, but ankle not really.

Sunday Nov 1, 2009 #

Note

Directing CSU local at Rocky Woods in Medford.

Map Hike/Run 1:00:00 intensity: (30:00 @1) + (30:00 @2) ***
shoes: Inov-8 Mudlcaw 330 August 2009

Hauling water in the morning. Grabbing a few controls in the afternoon.

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