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Training Log Archive: j-man

In the 31 days ending Dec 31, 2008:

activity # timemileskm+m
  Run17 13:35:00 9.2 14.81
  Rowing Machine8 8:39:00 42.28 68.04
  Bike14 8:25:00 51.25 82.48
  Orienteering2 2:05:12 11.41(10:58) 18.36(6:49) 435
  Cross Training4 1:40:00
  Weight training5 1:22:00
  Map Hike/Run2 45:00
  Total31 36:31:12 114.14 183.69 435

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Wednesday Dec 31, 2008 #

Run 1:00:00 [2]
shoes: 10/2006 Asics

Easy level 6 hills.

Tuesday Dec 30, 2008 #

Run 30:00 [2]
shoes: 9 2007 Saucony

Level 6 hills.

Bike 30:00 intensity: (20:00 @2) + (10:00 @3) 9.77 mi (3:04 / mi)

Level 7 hills.

Monday Dec 29, 2008 #

Note

So, before I delve into greater negativity for the crescendo of the 2008 retrospective, I will offer a contrapuntal interlude of positive reflections. Even in an annus horribilis there are bright spots; even in a cyclical bear market there are sucker rallies.

I was healthy for part of this year (seemingly not a lot) and I did some really good orienteering. I also ran some courses (healthy or not) that I enjoyed a lot. These two sets need not intersect, and, in fact, I don't think they do this year.

I will attempt to find 3 top races and 3 favorite races.

Top performaces:
FCE Blue

This wasn't nearly a perfect race, but it was quite good. It was the fastest I have run at FC since 2000 and may be the fastest I have ever run on FCE. (7:18/K is not fast, but that is not a fast map, and it wasn't a fast course.) FCC can be < 6 terrain and FCW (used to be) 6-7 terrain. FCN and FCE are similar.

Why was it good? Simply, one of those races when you don't have physical limitations and just go.

COC Long

TT Long

Honorable mention:
WP Middle

Favorite races (in no order):
HVO/DVOA Dual Event Red

TT Hikory Run Middle (unfortunately occurred during my logging hiatus.)
COC Middle (I am in the minority on this one.)

Honorable mention:
O-Ringen SE Etapp 5 (Love/hate here--this also may be the nadir of my year and recent memory.)
[Explanations forthcoming.]

Bike 1:00:00 [2]
(rest day)

Easy bike. Wanted to go for a long run today but the ab still not up to snuff. I am generally thick headed, and the 200 crunches I did in my last circuit session did not help.

Note--it is possible I did this on Friday when I carried Kolya's very heavy bag on one shoulder. It did cause a bruise on right thigh as well.

Sunday Dec 28, 2008 #

Note

It is almost the end of the year, and I plan to do a retrospective year-end post mortem as seems to be the thing these days. I'll do that in a day or two.

Today I got dropped from the US Team, so I'll tackle that first.

It was a little bit of a surprise, and a little not. I will get around to why I should be dropped from the Team in the retrospective. Here, just why I was surprised.

It looks like I have just been on the Team the past three years, so not so long. The first year, 2006, they selected 20! So, it wasn't so tough then. In 2007 it was 14. A little tougher. In 2008 I think it was just 11, so a lot tougher than 2006. For 2009 it looks like 12, so almost like last year. I started on the B Team, and was on the C Team the last 2 years.

I was surprised because I thought it was USOF rankings-based, but apparently not quite. I was 11th in the USOF rankings, but the 12th and 13th people got selected.

Looking back on things, it seems like my first US Team selection in 2006 was actually more bizarre. Then, I think I may have jumped over people, and Randy, also selected to the Team, did a WR long jump, as far as I can tell. Anyway, I'm not sure there were the same rules then. And, this may be justice for that anomaly.

This time, the rules are "selection is based on A-meet M/F21 performances during the preceding year with preference given to championship events, the Team Trials (during applicable years) and rankings."

I would think A-meet performances and rankings are the same metric?

Setting aside rankings, it must be something else. I did OK-ish in the TT: 7th for the weekend (on the scoring list.) In championships, a mixed bag. It looks like I did 7 championship races? The first set was goodish. There, I was 12, 8, and 3. The second set was terrible. 18, 11, 24 and DNF.

Anyway, this is not supposed to be why I shouldn't make the team, but why I was surprised to have two people jump ahead of me. Kenny could make sense. In head-to-head pairings, he beat me 4 to 2 (I think) including at the TT. That is real solid. However, I beat Nikolai 5 to 2: 3 times at the TT, once at the US Sprint Champs, and at the US Ultra Long. He got me once at the US Sprint Champs and once at the Pig Middle. So, on a relative basis I'm not sure that makes much sense.

Nikolai did not go to the NAs, and I didn't go to the US. So that is something. However, he did rather poorly at the US Champs. His 2 rankings for the 2 days were lower than my three rankings (aside from the DNF) at the NAs. So, that seems like a relative wash. (OK, my DNF sucked, but even with that, I don't know how the relative comparison yields this outcome.)

Now, its possible that the committee uses a complicated algorithm to score people on a binary basis, and therefore my head-to-head hand waving is trumped. I doubt it, but you never know.

Anyway, what is the point of all this? Nothing. That is the way the cookie crumbles, so to speak, and you win some and you lose some. Live by the sword, die by the sword. But, given my analytical proclivities, and that it is the time of the year to do post mortems, this gets the ball rolling.

Run 41:00 [2]
shoes: 9 2007 Saucony

Bridge loop with Kolya and Dasha.

Bike 20:00 [3] 6.6 mi (3:02 / mi)

Level 9 hills.

Weight training 5:00 [2]

Just some arms and chest while waiting for Kolya who was on the bike.

Saturday Dec 27, 2008 #

Run 10:00 [1]
shoes: 9 2007 Saucony

To and back from the store to buy some eggs.

Run 1:00:00 intensity: (3:00 @1) + (42:00 @2) + (10:00 @3) + (5:00 @4)
shoes: 9 2007 Saucony

Level 7 hills. Started easy, but by the end was laying into it.

Took it up by .5 every 10 minutes. Last 10 minutes went up a little faster--peaked at 9.4 mph, but on the flat stuff.

Weight training 27:00 intensity: (13:00 @2) + (14:00 @3)

Circuits. Did 4 this time. It seems like I strained my right oblique muscle somewhow (not today, probably a few days ago.)

Cross Training 10:00 [2]

Kolya showed up so I did 10 minutes of level 5 to keep him company. HR was higher than it would have been normally at that level. I must have been tired.

Friday Dec 26, 2008 #

Run 45:00 [2]
shoes: 9 2007 Saucony

Level 6 hills. Easy. Made the last 5-10 minutes faster.

Run 15:00 intensity: (13:00 @2) + (2:00 @4)
shoes: 9 2007 Saucony

Various running to the T and up staircases.

Thursday Dec 25, 2008 #

Run 43:00 [2]
shoes: 9 2007 Saucony

Ran the normal 2 bridge loop with Dasha.

Run 20:00 intensity: (2:00 @1) + (5:00 @2) + (11:00 @3) + (2:00 @4)
shoes: 9 2007 Saucony

Level 8 hills. Started at 6mph for a minute or two, and then increased by .5 mph every few minutes.

Note

Finished La Loi (in English.) A little disappointed. Clearly, Msr. Bastiat would not approve of "The Plan."

Wednesday Dec 24, 2008 #

Bike 40:00 [2]

Level 7 hills

Run 20:00 intensity: (2:00 @1) + (10:00 @2) + (5:00 @3) + (3:00 @4)
shoes: 10/2006 Asics

Level 6 hills.
Started slow and then took it up by .1 mph every 30 seconds after 5 minutes. Got up to 9 something at the end.

Tuesday Dec 23, 2008 #

Run 1:00:00 [2]
shoes: 9 2007 Adidas

Level 6 hills.

Bike 30:00 [2] 9.2 mi (3:16 / mi)

Level 7 hills.

Monday Dec 22, 2008 #

Bike 40:00 [2]

Level 8 hills.

Cross Training 20:00 [2]

Level 6 hills.

Sunday Dec 21, 2008 #

Bike 1:00:00 [3] 19.18 mi (3:08 / mi)

Level 8 hills.

Saturday Dec 20, 2008 #

Bike 1:10:00 [2]

Level 7 hills for the first hour, and level 8 for the last 10 minutes.

Weight training 25:00 [2]

Som basic stuff.

Friday Dec 19, 2008 #

Rowing Machine 1:00:00 [2]

Because of the conditions in Boston, I pushed back my flight until Saturday. This allowed me an evening workout.

Thursday Dec 18, 2008 #

Run 1:00:00 intensity: (4:00 @1) + (15:00 @2) + (41:00 @3)
shoes: 10/2006 Asics

TNT.

After a warmup, I ran with Tom for a spell. It seemed like he was running faster than normal, but apparently he wasn't. I was just dragging.

Wednesday Dec 17, 2008 #

Rowing Machine 1:00:00 [2] 13.0 km (4:37 / km)

Tuesday Dec 16, 2008 #

Rowing Machine 1:03:00 intensity: (3:00 @1) + (55:00 @2) + (5:00 @4)

Easy through 55 and then hard for 5.

Monday Dec 15, 2008 #

Rowing Machine 1:00:00 [2] 12.94 mi (4:38 / mi)

Real slow spms. Probably 18ish.

Sunday Dec 14, 2008 #

Run warm up/down 12:00 [2]
shoes: Olways

Orienteering race 51:36 [4] **** 6.46 km (7:59 / km) +245m 6:43 / km
shoes: Olways

DVOA Mt. Penn Antietam Red.

A good and physically tough course.

Good run, but not perfect. 48-49 looks like it would have been a clean run. Took some widish routes when there were straighter alternatives that I missed. (Some new trails were overprinted and I missed all of them.)

Also, had no flow (unlike last two weeks.) I am pretty sure the problem was that I had my paper punch card inside the map case and had to unfold the map to find the clue, look for the punch card, etc. I am out of practice doing that. However, it is hard to have flow in crappy woods like that, but I could have done a better job.

Good thing is that the legs are coming around.

http://www.flickr.com/photos/18115983@N00/31974768...

Map Hike/Run warm up/down 25:00 [2] ***
shoes: Olways

Picking up 4 controls at Mt. Penn.

Saturday Dec 13, 2008 #

Run 1:30:00 [2] 9.2 mi (9:47 / mi)
shoes: Salomon XCR

Easy run in one of my favorite places. Quite sublime. Nothing hurt and felt so very light.

http://www.gmap-pedometer.com/?r=2439594

I think the distance may be slightly short. I was running slowly, but not that slowly. I think it was closer to 8 minute miles.

Friday Dec 12, 2008 #

Rowing Machine 1:00:00 intensity: (57:30 @2) + (2:30 @4) 13.04 km (4:36 / km)

Easy row, with 5 x 30 on, 30 off at 50 minutes.

Last one got up to 44 and down to 137.

Thursday Dec 11, 2008 #

Rowing Machine 1:03:00 intensity: (3:00 @1) + (57:00 @2) + (3:00 @4)

After the BCG holiday party. After wine, Scotch, and a very large steak.

Still was able to generate a burst of speed at the end. Hands not good.

Wednesday Dec 10, 2008 #

Run 1:01:00 intensity: (6:00 @1) + (25:00 @2) + (30:00 @3)

TNT.

A very nice run with Tom. Probably around 7:20 pace, with a faster stretch in the beginning after I was done my warmup and had to catch back up to him.

Tuesday Dec 9, 2008 #

Note

Latest Bobby Curtis news:

http://www.theage.com.au/news/sport/higher-ambitio...

He finished 6th in the HBA Great Australia Run. 1 minute behind Haile through the 10K but then the old man opened a can of whoopass and tacked on another minute margin over the last 5K.

Rowing Machine 1:00:00 [2]

A real easy row. 23-ish and 13,000.

My hands are already shot again.

Monday Dec 8, 2008 #

Rowing Machine 1:30:00 intensity: (55:00 @3) + (35:00 @4) 21.18 km (4:15 / km)

This was a real workout, and hurt accordingly.

21,180 meters and it looks like it was under 20 spms, just barely.

Felt really strong through 45 minutes and then it became a battle, mentally and physically. Unlike last time, I did not bring the spms up at the end. Steady state the whole way.

Rowing Machine warm up/down 3:00 [1]

Real quick cooldown.

Sunday Dec 7, 2008 #

Event: DVOA Batsto
 

Run warm up/down 15:00 [1]
shoes: Olways

Very cold warmup.

Orienteering race 1:13:36 [4] 11.9 km (6:11 / km) +190m 5:44 / km
shoes: Olways

Map Hike/Run warm up/down 20:00 intensity: (17:00 @1) + (3:00 @2) ****
shoes: Olways

Control pickup.

Very vibrantly cold afternnoon.

Saturday Dec 6, 2008 #

Run 1:00:00 [2]
shoes: 9 2007 Adidas

Level 6 hills.

Bike 30:00 [1]

Level 6 hills.

Friday Dec 5, 2008 #

Run 40:00 [2]
shoes: 9 2007 Adidas

Level 6 hills.

Bike 20:00 [3] 6.5 mi (3:05 / mi)

Level 9 hills.

Thursday Dec 4, 2008 #

Cross Training 40:00 [2]

Bike 20:00 [2]

Level 8 hills.

Weight training 15:00 [2]

A little lower intensity than a circuit. Mostly on machines.

A few jumps at the end.

Wednesday Dec 3, 2008 #

Note

Sandy identifies the elephant in the room! Scandalous! You go Sandy! :)

It is "odd"--that's for sure.

It reminds me of this phenomenon.

There are some things that many are aware of but would rather not be reminded about.

Run 30:00 [2]

Easy run.

Bike 30:00 [2]

Level 9 hills.

Weight training 10:00 [2]

Pretty quick circuit. Included legs.

Note

This one is a classic: "Mapping, for better and for worse, just sort of happens..."

Tuesday Dec 2, 2008 #

Cross Training 30:00 intensity: (15:00 @2) + (15:00 @3)

Level 6 hills

Bike 30:00 [2]

Level 6 hills.

Monday Dec 1, 2008 #

Note

Ford vs. GM and Mulally vs. Wagoner
The virtue of management consultants
The HP way/WL Gore
The lumpiness of volunteer organizations

Run 43:00 [2]
shoes: 9 2007 Adidas

Bike 25:00 [2]
shoes: 9 2007 Adidas

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