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Training Log Archive: j-man

In the 31 days ending May 31, 2009:

	activity	#	time	miles	km	+m
	Run	27	23:49:08	39.77	64.01
	Orienteering	14	13:24:59	48.05	77.32	2290
	Bike	10	7:05:00	90.03	144.89
	Weight training	4	1:50:00
	Cross Training	4	1:30:00
	Map Hike/Run	1	35:00
	Map hike	1	10:00
	Total	31	48:24:07	177.85	286.22	2290
averages - weight:161lbs

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Sunday May 31, 2009 #

Note

DVOA Ft. Washington. A red course??

Run warm up/down 5:00 [2]
shoes: Spring 2009 Integrators

Very warm. And a very short warmup.

Orienteering race 50:11 [4] *** 7.4 km (6:47 / km) +250m 5:48 / km
shoes: Spring 2009 Integrators

DVOA Fort Washington Red. This course greatly exceeded my expectations. It was a great course. It had rhythm and style. It had drama. I felt like I was running in Europe.

The leg down the 18 meter cliff was borderline inappropriate, but it did enhance the drama.

My run was good. I had a number of small bobbles, but was cautious when I needed to be. So, if I had some non-optimal routes, at least I didn't spend any time searching for controls. I did almost get flattened when I crossed the road without looking.

I also did not drink today. My thinking is that for an hour or less I don't need to and that the time savings goes straight to the bottom line. Not sure if there is any mental or physical impairment that ensues. I did royally hose the last control.

http://www.flickr.com/photos/18115983@N00/35868727...

Saturday May 30, 2009 #

Event: WCOC Brooksvale meet

Run 1:00:48 7.5 mi (8:06 / mi)
shoes: 10/2006 Asics

Special super limited edition TNT with Tom. A unstuffed SOFA run.

Run warm up/down 4:00 [2]
shoes: 10/2006 Asics

Ran back to rendezvous with Dasha.

Friday May 29, 2009 #

Note

I loathe the term Foot-O

Note

The problem is with "Trail-'Orienteering.'" Somehow, the partisans have managed to foist this terminology on the rest of us and insinuate their way into the pantheon of the sport. But, how can you reasonably argue that they are similar enough to be considered variations on a theme? They are clearly not. Whatever merit it may have, Trail-O is not a sport. It is a mental exercise that involves a map.

I know conceptual analysis is verboten, so I'll leave that up to others. And, I'll shut up. I have been feeling pretty argumentative the past few days...

Run 1:00:00
shoes: 9 2007 Saucony

Level 8 hills.

Last 3:30 at 9, then 10, and last minute at 11mph.

Was supposed to do intervals today but my stomach was not so hot. Actually, I felt better once I started running, but not 100%. Also, the gym was crowded, and... just full of excuses.

Cross Training 15:00 [2]
shoes: 9 2007 Saucony

Level 8 hills.

Thursday May 28, 2009 #

Note

Almost done with the re-composition of the nomination for the USOF Silva Award. While one might infer that my composition and rhetorical skills are lacking, given that the gist of what I wrote in 2006 has been used for resubmissions in 2007, 2008, (to no avail) and now in 2009, I am fairly confident that a probably equally compelling (though no doubt shorter nomination) was submitted twice in during the 1990's. I recall Hamlet and something about Denmark...

Last year I decided upon a passive/aggressive coping mechanism is response to failure. This year I may just get aggressive.

Run warm up/down 20:00
shoes: Reebok Bobby Curtis

Warmup. 1%, 6mph up to 9mph for a bit at the very end.

Run tempo 20:00 [3] 2.93 mi (6:50 / mi)
shoes: Reebok Bobby Curtis

Level 8 hills. 8.5mph. Felt good. Then 10mph for the last 4 minutes. Tougher, but held it together. Good to know there is more in the tank.

I think other people at the gym must think I am a little odd.

Run 15:00
shoes: Reebok Bobby Curtis

1%. 6mph jog and 3 x 1 on 1 off at 11mph starting at 6 minutes.

Run warm up/down 6:00 [1]
shoes: Reebok Bobby Curtis

Some random warmup/down and in between stuff.

Bike 30:00 [2]

Level 8 on the recumbent bike.

Wednesday May 27, 2009 #

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

Level 8 hills, 7mph.

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

Level 8 hills, 7mph.

Last 3 minutes 9mph, last 1 minute 10mph.

Bike 1:00:00 19.2 mi (3:08 / mi)

Level 8 hills.

Tuesday May 26, 2009 #

Event: CSU Cat Rock Park-O

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

7mph, level 8 hills.

Run warm up/down 14:00 [1]
shoes: Salomon SpeedCross 2 2009

To/from the garage.

Run warm up/down 10:00 [2]
shoes: Salomon SpeedCross 2 2009

Warmup before the sprint.

Orienteering race 32:50 *** 4.0 km (8:13 / km) +90m 7:23 / km
shoes: Salomon SpeedCross 2 2009

Cat Rock Park-O. A really intense course from Ross. Quite enjoyable, though it definitely flummoxed me a great deal.

I had a lot of problems finding controls. I messed up all the controls in the field--two of them in excess of a minute each--and had problems in the end section. I did OK in the normal forest part.

I took splits but had to delete them for my next workout.

Run hills 19:00
shoes: Salomon SpeedCross 2 2009

Knowing there was a ski slope on the map was tempting. Even though my legs were pretty ragged after the sprint, the fact that Alex and Ian were willing to check it out was all I needed. They both accompanied me up the first time, but then I couldn't find them again. That was OK, because I got to enjoy the sweet pain of 4 more quality ascents. (Looks like they are ~55 meters up?)

401 (up and down)

157 (up)
143 (down)

155
146

155
156

153
154

Nice and consistent. The first one was a little longer because I wasn't exactly sure what I was doing.

Orienteering 16:45 [2] ***
shoes: Salomon SpeedCross 2 2009

Picked up 5 controls.

Wow--there is a lot of poison ivy out there!

Monday May 25, 2009 #

Note

The soles of my Integrators (new this spring) now have chunks out of them. The good news is that the uppers are still nicely attached, the bad news is that they are yet another pair of orienteering shoes that is going to fail after half a year's worth of use. At least in a new way...

Run 1:00:00 [2]
shoes: Reebok Bobby Curtis

Level 8, 7mph.

Weight training 30:00

Machines for 10, circuits for 20.

Had an epiphany today. For my circuits, I've decided to start doing the weights on one leg. I think this should enhance stability and balance.

Also, did push-ups with toes on the exercise ball and squats with 25 to end.

Bike 1:00:00 [2] 18.63 mi (3:13 / mi)

Level 8 hills.

Sunday May 24, 2009 #

Event: Club Champs Return to Mt Tom

Note

Mt. Tom

Orienteering race 1:22:20 ** 7.7 km (10:42 / km) +260m 9:09 / km
shoes: Spring 2009 Integrators

NEOC 2008 Club Champs at Mt. Tom.

We should have gone to the basketball museum or played golf. This was a lousy time.

There are two lessons I can take from this:
1) I am destined to have two good races and one terrible one (that has been the pattern at three race weekends all year.
2) That I should never orienteer at Mt. Tom. After "racing" there I feel like my orienteering regresses.

With all apologies to any interested parties, that map is just not good. Granted, who am I to judge? But it really isn't good. But, many better orienteers than me have negotiated it fine over the years. I am obviously just a prima donna.

A couple notes:
It was a hot day and I didn't have any drink on the course. I don't feel like it affected me physically or mentally, but who knows.
I really don't know where I was pior to 7 and 9. Well, I know I was pretty darn close, but given what I was using to get to the control and failing to do so, I just can't piece things together.
I gave up after 10 and jogged the rest of the course. I don't know how I should feel about that. (I had seen the best time was 75 minutes before setting out, which seemed easily doable until I was wallowing in the green after 10 and realizing that it wasn't easily doable for me.)

http://www.flickr.com/photos/18115983@N00/35635846...

Blue - Splits

Saturday May 23, 2009 #

Event: WCOC Ansonia Nature Center meet

Event: SVO Michaux Memorial Day ROGAINE

Note

SVO Rogaine

Run warm up/down 10:00 [1]
shoes: Spring 2009 Integrators

Warmup/down before, after, and between.

Really not much warmup/down.

Orienteering race 47:01 **** 6.8 km (6:55 / km) +250m 5:50 / km
shoes: Spring 2009 Integrators

WCOC Ansonia Red. By the GOATs. As usual, they did a great job.

At least you can count on some things in the world--the GOATs will put on a good orienteering event.

My run was quite good. I had some wrinkles though:

Going to 2 I was reading my way to 9 due to the course configuration. Luckily, it didn't cause too serious of a problem as I figured it out halfway to 2.
On 8, during the middle of the leg, I really wasn't quite in contact. But, I just concentrated on moving and staying on my compass and it worked out in the end. However, I hesitated a lot.
On 9, running down the trail, I almost poked my eye out on a branch. Luckily, I just have a scratch on my bottom eyelid. I had problems seeing the rest of the course.

http://www.flickr.com/photos/18115983@N00/35635842...

Orienteering race 18:22 **** 2.5 mi (7:21 / mi) +70m 6:46 / mi
shoes: Spring 2009 Integrators

WCOC Ansonia Sprint.

More a short middle than a sprint, but I tried to focus and "flow."

Did a pretty good job, but routes were not all good.

http://www.flickr.com/photos/18115983@N00/35635840...

Sprint - Splits

Red - Splits

Friday May 22, 2009 #

Run warm up/down 35:00 [2]
shoes: Reebok Bobby Curtis

Warmup/down.

Run intervals 24:00
shoes: Reebok Bobby Curtis

1200M "intervals"--in quotes because they are kind of tempo run speed. Although, on the treadmill you can be sure I did them in 4:30.

2 minutes in between.

This was kind of a proof of concept. I don't really like running too fast, or too long on the treadmill because if something goes wrong, there is little margin for error. On the plus side, pacing is good.

So, because they felt pretty easy, I should be able to comfortably go faster on the treadmill. But, to do real intervals I need a track. I should explore MIT.

I thought about doing some faster things at the end, but there was ever so slight tightness in the leg, and I though better of it. Racing tomorrow.

1,000 calories.

Thursday May 21, 2009 #

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

Level 8, 7mph.

Weight training 30:00 [2]

Used 15s. Right hamstring mostly OK.

Carefully did some leg curls, too.

Bike 1:00:00 [2]

Level 8, easy.

Wednesday May 20, 2009 #

Run 1:58:10 15.64 mi (7:33 / mi)
shoes: Reebok Bobby Curtis

Nice, easy run. Felt real light and easy through 1:15, and then it started to feel like a little more work. Didn't really notice the hamstring, although the first couple strides felt a spasm in the quad of the same leg. Probably related. In any case, both things cleared up almost immediately.

http://www.gmap-pedometer.com/?r=2840638

Out in 1 hour, back in 58:10.

Note
weight:161lbs

I weighed in at 155 after my run. Granted, I was 161 this morning and 157-158 after drinking after the run, but the trend is in the right direction.

Tuesday May 19, 2009 #

Event: CSU Pine Hill Park-O

Bike 30:00 [2] 10.1 mi (2:58 / mi)

Level 9 hills.

Cross Training 15:00 [2]

Level 8 hills.

Run 13:00 [2]
shoes: Salomon XCR

To/from the car.

Orienteering 32:30 3.1 km (10:29 / km) +80m 9:17 / km
shoes: Salomon XCR

CSU Park O at Pine HIll. Not really a Park O. I am very glad I wasn't trying to race this.

I didn't do any warmup (because I got there late due to a disaster on 93) and just set out at a jog. I did have my contacts, but wasn't wearing good shoes and hadn't taped.

Rough and sloppy through 7 and then things got a bit crazy. I found 8, but wasn't sure that it wasn't in the right place at the time (until I went to the next control.) But, I was back and forth along the hillside, and had a crisis of confidence.

It gets amazing thick at that place it seems. But, it reminded me a lot of Hibernia, which made me feel at home in DVOA-land.

Map Hike/Run 35:00
shoes: Salomon XCR

Picking up some controls. Unfortunately, I got to 9 and then 12 before the runner(s). The last part of the pickup I mostly walked to avoid doing that.

Monday May 18, 2009 #

Note

The bonus features of Winsplits online are really neat. Eg., the "Pack index" actually seems rather accurate based on this weekend.

Note

The Buffalo meet was really great. So glad I went.

It wasn't mind blowing orienteering, but it was as fun as any I've done recently. They did a nice job.

Bike 30:00 [2] 10.0 mi (3:00 / mi)

Level 9 hills

Cross Training 30:00 [2]

Level 8 hills. About 10 minutes was backwards motion.

367 calories.

Run 30:00
shoes: Reebok Bobby Curtis

Level 8 hills. 10 minutes at 7mph, the rest at 6.

Note
(injured)

Middle right hamstring is quite tight. Noticed this very slightly at the end of last week. It was fine after Saturday but not after Sunday.

Nothing to be too worried about, but need to watch it over the next few days. Maybe no racing tomorrow.

Note

Increased cycles for my calisthenics circuit from 3 to 4.

Sunday May 17, 2009 #

Event: soapstone mountain

Run warm up/down 7:00 [1]
shoes: Spring 2009 Integrators

Cold, quick warmup.

Orienteering race 1:20:07 *** 12.4 km (6:28 / km) +230m 5:55 / km
shoes: Spring 2009 Integrators

Buffalo Blue Long. Basically, a crappy race.

Long - Blue - Splits

Saturday May 16, 2009 #

Event: Buffalo Orienteering Festival

Run warm up/down 10:00 [1]
shoes: Spring 2009 Integrators

Easy warmup before the middle.

Orienteering race 31:25 [4] **** 4.5 km (6:59 / km) +145m 6:01 / km
shoes: Spring 2009 Integrators

Buffalo Blue Middle. Very nice, very fun course.

I had a good, but not great run. I think I had 2 up to 3 minutes of mistakes (if very charitable.) So, even if completely clean, I wouldn't have been close to Hawkins. Still, my technique has room for improvement.

I very much enjoyed it though.

Run warm up/down 8:00 [1]
shoes: Spring 2009 Integrators

Before the sprint. Because of some rain, I cut my warmup short.

Orienteering race 12:08 *** 2.5 km (4:51 / km) +50m 4:25 / km
shoes: Spring 2009 Integrators

Buffalo Blue Sprint. Another really fun course. The kind of sprint I like--basically, just running.

I did pretty well. I could have had slightly better flow, and been a little cleaner/straighter on 4-6.

I could have improved by maybe 20 seconds, which would have not been enough to touch Ross.

Run hills 20:00
shoes: Spring 2009 Integrators

Hammer suggested some hill repeats on the ski slope. (Hans was doing them) so I thought it was a good idea and joined in. They were done at an easy-moderate effort.

Middle - Blue - Splits

Sprint - Course 3 - Splits

Friday May 15, 2009 #

Bike 20:00 [2] 6.4 mi (3:07 / mi)

Level 8 hills.

Run 10:00 [2]
shoes: Reebok Bobby Curtis

Level 7 hills, 7mph.

Run intervals 30:00
shoes: Reebok Bobby Curtis

Easy intervals. 0.5%

After 5 minute warmup at 6mph, did 4 x 80 seconds @ 11mph, 1:20 @ 6mph.

Then 4 minutes @ 6.
Then 2 x 45 seconds at 12 mph with 1:15 in the middle.
Then 2 minutes @ 6 and 1 more minute at 11mph.

Just right. A little tight, but not so much.

Thursday May 14, 2009 #

Run 1:00:00 [2]
shoes: Reebok Bobby Curtis

Level 8 hills, 7mph. Perfect, except for aggravating and exacerbating the chafing.

Wednesday May 13, 2009 #

Run 1:00:00 [2]
shoes: February 2008 Asics

Easy run. Legs felt horrible for first 30 minutes, and then loosened up a bit. But, then the chaffing got bad.

Weight training 30:00

Machines for 10 and circuits for 20. Last circuit with 15s because some guy took the 20s and I didn't want to wait.

Bike 30:00 [3] 9.61 mi (3:07 / mi)

Level 9 hills.

Note

My legs are definitely not so happy. I need an easy day tomorrow.

Tuesday May 12, 2009 #

Event: CSU Franklin Park Park-O

Note

Franklin Park [DIRECTING]

Run tempo 1:28:55 [3] 12.77 mi (6:58 / mi)
shoes: Reebok Bobby Curtis

Nice run. Legs felt poor--stiff, tight, sore--but I moved OK nonetheless. A few moments on the way out, I was moving at a pretty sick rate (e.g., when 'Magnificent' was playing.) The way back was more measured.

Out in 45, back in 43:55 (with some delays at the crossing on the way back.)

Route: http://www.gmap-pedometer.com/?r=2817584

Orienteering 35:00 [2] **
shoes: Salomon XCR

Hanging controls and vetting Dasha's hangs for the Park O at Franklin Park. A bit of a rush, because we didn't get there until 5:30. Traffic was terrible. 50 minutes to go < 5 miles.

Orienteering 10:00 [1] **
shoes: Salomon XCR

Picking up a few.

Map hike 10:00 [1] **
shoes: Salomon XCR

Retrieving controls and Michael Commons. (The former successfully, the latter, not so much.)

Note

http://www.flickr.com/photos/18115983@N00/35284263...

Monday May 11, 2009 #

Note

Trying to figure out my training for this week. My legs didn't feel so fresh last week. It took until the weekend for my calves to loosen up, and I never felt like they were fresh.

I didn't really care how I went into the BG with respect to legs, but I want to have good legs for BFLO. I do want 10 hours this week, but want to do a little speedwork. I also feel like I have a minor cold (or allergies?) I think I will do a long run Wednesday and keep it easy every other day. Maybe sub in another hour of biking?

Bike 1:00:00 [1]

Level 8 hills

Sunday May 10, 2009 #

Event: Billygoat

Note

http://www.upnoor.org/

Orienteering race 1:36:30 [3] ****
shoes: Spring 2009 Integrators

2009 Billygoat. The 31st.

A bad job of orienteering, but despite having higher expectations, I am not disgusted with my result. Maybe I should be, but I have always underachieved in this race, and it didn't bother me to underachieve again since I kind of regarded it as training. Still, good training requires discipline, and I wasn't disciplined.

More later....

Saturday May 9, 2009 #

Note

DVOA Rutgers

Orienteering 45:00 [1] ***
shoes: Salomon XCR

Vetting locations for the Franklin Park Park-O. I like the terrain a lot and think this would be a nice place to map carefully.

Friday May 8, 2009 #

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

Level 8 hills, 7 mph
961 calories

Note

Swung a golf club for the first time since last fall. Unsurprisingly, it was awkward. 53 and 48 at Braintree Muni. The positive thing was that I was hitting things decently on the back 9, even if scoring poorly.

Thursday May 7, 2009 #

Note

Calves are still a wreck. Not sure why. I will do 2 hours of something today. Hopefully running, but pavement is not going to make them happy.

Note

http://www.sweatgutr.com/sports-sweatband.html

Run 1:00:00 [2]
shoes: Reebok Bobby Curtis

Level 8 hills.

Run 45:00 [2]
shoes: Reebok Bobby Curtis

Level 8 hills (7).

Run 13:00 [2]
shoes: Reebok Bobby Curtis

To Berman's.

Run 15:00 [1]
shoes: Reebok Bobby Curtis

From Berman's

Wednesday May 6, 2009 #

Note

Legs are still sore and feeling very tired. Discretion rules out a long run today.

Cross Training 30:00 [2]

Level 7 hills.

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

Level 8 hills.

I think this is what the legs needed. Almost back to normal.

Still want to do a long run tomorrow, but I feel an incipient cold. So, if it is raining, I'll stay indoors.

Tuesday May 5, 2009 #

Event: CSU Peter's Hill Park-O

Bike 45:00 [3] 16.09 mi (2:48 / mi)

Level 9 hills.

Run warm up/down 10:00 [1]
shoes: Salomon XCR

From the T to Peter's Hill and a little back and forth.

Orienteering 20:10 [3] *** 2.9 km (6:57 / km)
shoes: Salomon XCR

CSU Peter's Hill Park O.

No legs, and no contacts or ankle taping meant that I took it slow. Also overran a couple controls, especially on the sketchy arboretum area.

Run hills 28:15
shoes: Salomon XCR

Convinced Ian and Brendan to do hills with me. We agreed to do 8. What legs I had were sacrificed to the hill.

Splits:
54 (up)
220 (recovery)

102
235

101
239

105
235

329 (combined)

101
227

104
232

100
224

Run warm up/down 10:00
shoes: Salomon XCR

Back to the T and from the T to home (also includes from home to the T on the way out.)

Monday May 4, 2009 #

Note

Photos from the weekend: http://www.flickr.com/photos/18115983@N00/sets/721...

Run 1:00:00 [2]

Level 8 hills. Can't deny it: I was a little tired and sore today. But, felt better by around 40 minutes.

Weight training 20:00 [3]

Circuits only. Did 4 with 20s. Finished circuits in about 18 minutes, so did more push-ups, curls, and mini-squats until 20.

Sunday May 3, 2009 #

Run warm up/down 10:00 [2] 1.5 km (6:40 / km)
shoes: Spring 2009 Integrators

To the start.

Orienteering 1:42:38 [4] **** 11.1 km (9:15 / km) +600m 7:17 / km
shoes: Spring 2009 Integrators

2009 TT Long Blue. Another decent, though not great race.

I didn't have any problems finding controls, but many routes (both macro and intermediate) gave up a number of minutes in the aggregate.

Long Blue - Splits

Saturday May 2, 2009 #

Orienteering warm up/down 30:00 [2] **** 3.0 km (10:00 / km)
shoes: Spring 2009 Integrators

Out on the model in the rain before the middle. Visited a couple controls, but not all. Worried about getting back in time.

Run warm up/down 25:00
shoes: Spring 2009 Integrators

Run to the start and some jogging while standing around.

Orienteering race 45:46 [4] **** 4.9 km (9:20 / km) +265m 7:21 / km
shoes: Spring 2009 Integrators

2009 TT middle. A decent race.

Middle Blue - Splits

Friday May 1, 2009 #

Event: US Team Trials & Return to Boggs Mountain A Meet

Run warm up/down 20:00 [2]
shoes: Salomon XCR

Warmup before the TT sprint. Not all contiguous, but adequate and felt good.

Orienteering race 16:16 [4] **** 3.0 km (5:25 / km)
shoes: Salomon XCR

2009 TT sprint. Disappointing and frustrating doesn't really sum it up. I think this race has left permanent psychological scars. I don't know whether I will or should get over it. It was didactic, I suppose, but so is getting run over by a bus.

Sprint 3 - Splits

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