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Training Log Archive: j-man

In the 31 days ending Dec 31, 2005:

activity # timemileskm+m
  Run23 17:19:41 122.25(8:30) 196.75(5:17)
  Cross Training6 3:33:52 6.75 10.86
  Orienteering2 2:39:12 7.95 12.79 480
  Bike2 40:00 7.2 11.59
  Total25 24:12:45 144.15 231.98 480

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Saturday Dec 31, 2005 #

Run 39:00 [2] 4.2 mi (9:17 / mi)
shoes: Spikeless VJs

Around the lake with Dasha.

Run 36:53 [3] 5.0 mi (7:23 / mi)
shoes: Spikeless VJs

Extra long lake loop, solo.

Run warm up/down 1:50 [2] 0.22 mi (8:20 / mi)
shoes: Spikeless VJs

Cool down up the hill.

Friday Dec 30, 2005 #

Run 1:16:30 [3] 9.8 mi (7:48 / mi)
shoes: Spikeless VJs

Ran west from Clopper Lake.

Thursday Dec 29, 2005 #

Run 1:10:00 [2] 7.55 mi (9:16 / mi)
shoes: Adidas

Run on sidewalks with Dasha.

Wednesday Dec 28, 2005 #

Run 49:00 [2] 6.0 mi (8:10 / mi)
shoes: Asics

to Penn boathouse.

Tuesday Dec 27, 2005 #

Run 1:12:00 [2] 8.7 mi (8:17 / mi)
shoes: Spikeless VJs

DVOA TNT.
Core of workout was the 10K in about 49-50. Rest of time is warmup/warmdown.

Saturday Dec 24, 2005 #

Run 52:25 [2] 5.8 mi (9:02 / mi)
shoes: Spikeless VJs

Friday Dec 23, 2005 #

Run warm up/down 6:00 [2] 0.75 mi (8:00 / mi)
shoes: Adidas

to gym

Cross Training 25:00 [3]
ahr:147 max:161

level 10 hills. 5.08 "miles." Felt really good here. Heart rate was a little higher than I expected on this but then I may have been working harder. Actually, I felt like I was going to destroy the machine, rip it apart.

Cross Training 25:00 [3]
ahr:149 max:159

level 8 hills. 5.20 "miles." Decided to take it a little easier and also to go just legs-no arms-to isolated hamstrings and glutes. Still, a fair workout. Legs felt fine.

Cross Training warm up/down 6:00 [2] 0.75 mi (8:00 / mi)
shoes: Adidas

from gym.

Note

Guess I will do ~1 hour tomorrow, really easy.

Legs felt fine during the running today, so I am going to shoot for 6 hours/6 or 7 days next week -- and they better not be all running, or someone should yell at me.

Addendsum to workout: was locked out of the appartment for what seemed an eternity since I went to the gym early and had to wait until Dasha came home to let me in. Despite a warmish evening, I soon grew cold.

Thursday Dec 22, 2005 #

Run 35:00 [2] 4.0 mi (8:45 / mi)
shoes: Adidas

Easy run, mostly around Penn.

Wednesday Dec 21, 2005 #

Run 45:00 [2] 5.0 mi (9:00 / mi)
shoes: Asics

Down to Broad street.

Tuesday Dec 20, 2005 #

Run 1:07:00 [2] 7.5 mi (8:56 / mi)
shoes: Spikeless VJs

TNT run with Karl

Sunday Dec 18, 2005 #

Run 1:00:00 [2] 10.0 km (6:00 / km)
shoes: Spikeless VJs

Running at Mt. Joy with Dasha and Sandy

Saturday Dec 17, 2005 #

Run 50:00 [2] 5.8 mi (8:37 / mi)
shoes: Spikeless VJs

Around Williamson school.

Friday Dec 16, 2005 #

Cross Training 42:52 [3] 6.0 mi (7:09 / mi)
shoes: Adidas

To the leading edge of the Penn boathouse
22:31 out, 20:21 out

Run warm up/down 2:08 [2] 0.25 mi (8:32 / mi)
shoes: Adidas

cooldown

Thursday Dec 15, 2005 #

Note
(rest day)

Unintended rest day. ABC "holiday" party lasted until 10 PM + and then I was too full to do anything. But, I did play horse game until 2:30 AM +.

Friday is Sixers game, but I will train beforehand.

Wednesday Dec 14, 2005 #

Run 6:00 [2] 0.75 mi (8:00 / mi)
shoes: Asics

to gym

Cross Training 25:00 [2]

level 10 hills. 4.6 miles? (I forget.)

Cross Training 25:00 [3]

level 7 hills, backwards. This was tough - not aerobically but muscle-wise and in terms of coordination. I had to keep my legs tense to keep from flying off for the entire 25. The motion is not nearly as therapeutic seemingly as the old Yale machines.

4.45 "miles"

Run 6:00 [2] 0.75 mi (8:00 / mi)
shoes: Asics

from gym

Tuesday Dec 13, 2005 #

Run 1:00:00 [3] 7.0 mi (8:34 / mi)
shoes: Spikeless VJs

DVOA TNT
Absolutely awesome. Ran with Eric and Karl and actually got out on a real map. Of course my headlamp died but who cares, I could still run around fine by the light of the moon. I love runnig in that crusty snow! Although running on the drive was a bit hairy. No intervals at TNT for a while if it doesn't warm up big time. (But, this is a good thing as I don't really want to run hard before San Diego. Yeah -- a long time but the left hip/butt/hamstring is still shaky and I know all too well what happened when I pushed something like that in the past.) Felt really good otherwise on flats and especially uphill. Karl is fast downhill!

Monday Dec 12, 2005 #

Run 45:00 [2] 5.5 mi (8:11 / mi)
shoes: Asics

down to Broad Street

Sunday Dec 11, 2005 #

Orienteering 1:00:00 [2] ***
shoes: Spikeless VJs

control pickup after Nockamixon.

Saturday Dec 10, 2005 #

Run 50:00 [2] 6.0 mi (8:20 / mi)
shoes: Spikeless VJs

running in snow at Tyler Arboretum with Dasha.

Friday Dec 9, 2005 #

Run warm up/down 6:00 [2] 0.75 mi (8:00 / mi)
shoes: Adidas

to gym

Run 25:00 [2] 2.92 mi (8:34 / mi)
shoes: Adidas

2%, 7 mph

Run 25:00 [2] 2.92 mi (8:34 / mi)
shoes: Adidas

second time, 2%, 7 mph

Thursday Dec 8, 2005 #

Run warm up/down 6:00 [2] 0.75 mi (8:00 / mi)
shoes: Adidas

to gym

Cross Training 25:00 [3]
max:155

level 10 hills
5.05 "miles"

Run 25:00 [2] 2.92 mi (8:34 / mi)
shoes: Adidas

2%, 7 mph
HR converged to ~133-136 bpm by 10 minutes in.

Run warm up/down 6:00 [2] 0.75 mi (8:00 / mi)
shoes: Adidas

from gym

Wednesday Dec 7, 2005 #

Run warm up/down 6:20 [2] 0.75 mi (8:27 / mi)
shoes: Adidas

to gym

Cross Training 20:00 [3]
max:149

level 10 hills
4.09 miles

Bike 20:00 [2] 7.2 mi (2:47 / mi)
max:147

level 12 hills
hit 150 rpm

Run warm up/down 6:20 [2] 0.75 mi (8:27 / mi)
shoes: Adidas

from gym

Tuesday Dec 6, 2005 #

Note
(rest day)

Second rest day. Oddly enough, my leg is still sore/tight and very much resembles the "injury" after the long O, except on the left leg instead of right.

Trying to decide when this happened -- either strides on treadmill last Friday or field running Saturday. (I felt tight/sore in hip/butt on Saturday evening.)

Don't think this is bad, but it's similarity to before is a bit concerning. Like last time, I am sore in lower (this time left) outside hamstring, too. Back when I had my long term injury, the PT explained that since it is one long muscle, you can get soreness well away from actual injury area.

I do do hamstring streches but nothing that gets the outside, upper, or hip area. Not sure, aside from sitting streches may do this.

Monday Dec 5, 2005 #

Note
(rest day)

No training Monday or Tuesday.
Monday's excuse was an excuse of a football game where I went to see real athletes play. My advice: save your $60.

Sunday Dec 4, 2005 #

Orienteering warm up/down 8:00 [2] 0.8 mi (10:00 / mi)
shoes: VJ Spikes

warmup

Orienteering race 52:12 [4] *** 6.9 km (7:34 / km) +330m 6:06 / km
shoes: VJ Spikes

FCE red.

So, this was a very good run, among the top five of the year. Other nominees include the sprint at Fair Hill, Iron Hill red, and I suppose two other races TBD. It was a race that I haven’t really had since 2000, or maybe earlier, distinguished by extreme confidence while running.

The most notable thing was how easy the Orienteering seemed to me. Every leg, with the exception of 9 became trivial, or at most orange level. Even more importantly, I was reading contours like a book—every contour feature stood out in stark relief. I couldn’t necessarily “see” where stony ground was, but I knew where it was supposed to be, and either 1) ignored it uphill, or 2) tried to avoid it downhill.

I thank the snow for this. This was the first time I ran in snow with my contacts and I noticed how much easier it was to see the topology when you have contrast between white snow and the bases of the tree trunks (as opposed to tree trunks on similarly-colored brown leaves as is normally the case.) So, it seemed like running in a field, but better.

And the running was good—again because of the snow. I always liked running in snow, and Sunday was close to ideal, although another inch would have been nice. I can run more confidently through rocks when I know there is some padding/dampening built in. (This was a completely different style than the weekend before when I was running lightly but very visually from rock to rock. This day I ran lightly but loosely and on “feel.”)

However, I think I was running “too fast for conditions” on the first 3.5 controls of the course. I was flying off of things, bounced off some rocks, and realized that such a pace was dangerous and would potentially lead to (physical) trouble. I wanted to finish after all.

Finally, the trails were a non-factor. In most cases I completely disregarded trails in the snow, somewhat out of an arrogance in that I told myself that no one else was going to orienteer like I was that day, so trails in the woods had no bearing. Moreover, on downhill trails I wanted to run in the deepest snow possible, so I avoided footprints. On the flat trails, or the traverse along the hill to 9 they were a wash—I’m not sure that they helped or hurt (although I expect that others who are not snow-philes might differ.)

In terms of mistakes—probably 1 minute or so. Hesitation on 5, 8, 9 and a bit left and high going into 10.

Orienteering warm up/down 39:00 [3] *** 4.6 km (8:29 / km) +150m 7:17 / km
shoes: VJ Spikes

Control pickup/"cooldown." Already quite cold to start, but it was fun running around in snow a little more.

Saturday Dec 3, 2005 #

Run 50:00 [2] *** 5.9 mi (8:28 / mi)
shoes: Spikeless VJs

Chasing deer around Mt. Joy. Quite dark (5:05) by the end.

Note
(injured)

Not exactly injured, but still stiff/sore today (Monday). After running, left hip/butt sore/stiff. Must have had a bad stride on some of the hummocky stuff (I was taking long strides and not seeing too well towards end.)

Friday Dec 2, 2005 #

Run warm up/down 6:15 [2] 0.75 mi (8:20 / mi)
shoes: Adidas

to gym

Run 25:00 [3] 3.33 mi (7:30 / mi)
shoes: Adidas

8 mph, level 8 hills. Felt nice.

Run 5:00 [3] 0.73 mi (6:51 / mi)
shoes: Adidas

5 x 30 seconds at 6 mph, 30 seconds at 11 mph, with last 30 seconds at 12 mph.

Run warm up/down 6:00 [2] 0.75 mi (8:00 / mi)
shoes: Adidas

from gym

Thursday Dec 1, 2005 #

Run warm up/down 6:00 [2] 0.75 mi (8:00 / mi)
shoes: Adidas

to gym

Cross Training 20:00 [3]

Level 10 hills. Cranked a bit. 4.07 "miles."

Bike 20:00 [2]

Level 12 hills. Didn't feel as fresh as on the XTrainer. No matter, still clocked 7.20000 miles as usual.

Run warm up/down 6:00 [2] 0.75 mi (8:00 / mi)
shoes: Adidas

from gym

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