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Training Log Archive: j-man

In the 7 days ending Feb 4, 2006:

activity # timemileskm+m
  Run4 4:36:00 33.9(8:08) 54.56(5:04)
  Total4 4:36:00 33.9(8:08) 54.56(5:04)
averages - sleep:3

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Friday Feb 3, 2006 #

Run 26:30 [2] 3.0 mi (8:50 / mi)
(sick) shoes: Reeboks

to Post Office. What a difference a day makes. Knees killing me and sick to boot.

Thursday Feb 2, 2006 #

Run 1:35:20 [3] 12.5 mi (7:38 / mi)
shoes: Reeboks

Long run. First went down to the Penn boathouse (iin around 23:00). Then I was feeling rambunctious so I decide to go challenge Rocky to go a few rounds. So I made my way into South Philly and ran around a while. But, the old guy didn't show. I guess he was scared. Pretty energetic and smooth through 90 minutes but then got a bit tight in the legs (often happens in the quads after that amount of time on pavement.)

Tuesday Jan 31, 2006 #

Run 40:43 [3] 10.0 km (4:04 / km)
slept:3.0 shoes: Spikeless VJs

TNT
Down to bridge and back. Felt really smooth and easy.

20:24 out, 20:19 back

Run 49:00 [2] 5.8 mi (8:27 / mi)
shoes: Spikeless VJs

TNT was longer than normal.

Sunday Jan 29, 2006 #

Run 31:00 [2] 3.4 mi (9:07 / mi)
slept:3.0 shoes: Spikeless VJs

Warmup before QOC brown.

Run 23:27 [4] *** 3.2 km (7:20 / km)
shoes: Spikeless VJs

This was an interesting, frustrating, and potentially educational experience.

The result wasn’t bad, but the process sucked.

Because of the length of the course, I decided to run this at high intensity. Basically, it was a disaster. I felt great and strong through the first couple controls. I felt like I had a hammer and was going to beat the course into submission. But I was Orienteering like an idiot. I did not have map contact, no visualization, no distance sense, and bad direction. After hosing 4 (as I had 1,2,3) I made the conscious decision to back off and return to “cruising” speed. Then things got better, with the exception of 5.

What is the point? Well, that you need to know when to apply the power. This was the second time in recent memory that I deliberately eased off the tempo (last time was after control three at the snowy FCN last year.) At the latter, I did this before the damage was done.

I have been starting out very fast at many DVOA meets with the mindset that I am going hit it hard, and just keep it running hot until I can’t keep up the pace anymore. And that has worked. It is a little different than the last time I was good at local meets.

By 2000, in DVOA-land, I was at the point where Orienteering had become a running exercise as I was sufficiently familiar with the parks that I could negotiate even technical legs at FC without much Orienteering. After my multi-year hiatus, some of that familiarity has receded, but it is coming back.

Anyway, the takeaway as I see it is several-fold. First, a comfortable cruising speed is not slow. Second, hammering the first control in areas where I am not 100% confident is bad. Third, hammer when appropriate.

I wonder what Greg thinks?

Run warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
shoes: Spikeless VJs

Cooldown

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