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Training Log Archive: j-man

In the 7 days ending Sep 12, 2009:

activity # timemileskm+m
  Run6 6:56:18
  Map hike2 2:55:00
  Orienteering1 36:09 1.78 2.86 85
  Weight training1 30:00
  Map Hike/Run2 20:00
  Plyometrics1 5:00
  Total7 11:22:27 1.78 2.86 85

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Saturday Sep 12, 2009 #

Run 5:00 [2]
shoes: Inov-8 Musdclaw 340 O+

The only running involved in this hanging exercise was to the start of the warmup.

Map hike 1:25:00 [1] ****
shoes: Inov-8 Musdclaw 340 O+

Woke up at 6AM to darkness and rain. Didn't get out the door until 6:20, but it was not especially light. It got better, gradually. Hung all the contour controls and the streamers for the warmup. Hanging was challenging, as was streamering. I only had one I was especially concerned about, and I reattacked it from another angle. Everything else was a single shot. Ex post, all controls were in the right spot.

Got to breakfast, wet, at 8AM.

So, I did a pretty good job hanging 40+ controls for the night-O and training, but I was happy that I had streamered (and Ross/Wyatt vetted) the night-O. That was the one ray of light in the gloaming and growing darkness Friday night.

Orienteering 20:00 [2] ****
shoes: Inov-8 Musdclaw 340 O+

I spent some time running around watching people do the contour exercises and did some legs myself.

Eddie, unsurprisingly, was the only person to complete all loops and the bonus. It looks like I planned the right quantity and intensity of exercises.

HR 2009 Contours0001

Run warm up/down 15:00 [2]
shoes: August 2009 Integrators

Solid 15 minute warmup before the sprint. Had full racing gear, including new sunglasses. Changed into Integrators.

Orienteering race 16:09 intensity: (9:09 @4) + (7:00 @5) ***** 2.86 km (5:39 / km) +85m 4:55 / km
shoes: August 2009 Integrators

Sprint Series Finals course from 2006.

For some reason, in my course setting career, this remains one of my favorites. I was thrilled to have a chance to run it, and I approached it seriously.

Obviously, I was familiar with the course, but I had never run it. And I hadn't looked at it much in the intervening years. So, my familiarity should be discounted somewhat, though not entirely.

I started a minute behind Eddie. I took off very hard and kept it up. I saw Eddie at #4 and achieved close contact my #8 on the first loop. The dynamics of the race had certainly changed.

HR 2009 SS Final A0001

The second loop was just great. I was ahead going to #5 as he had made a small mistake, but at times we were probably neck and neck, though not exactly at the same place--we took slightly divergent routes.

The race ended a bit disappointingly. We arrived at #7 essentially together, but he punched first, and then a WP guy punched after him. The thick vegetation on the way out meant that delay--the guy between us--provided some spacing. I couldn't get around.

Then, at #8, where there was at least one other control (a night-O control that Sandy had placed) I punched the wrong control. Not only that, but I had to wait for it to wake up, before then punching my own control. And, then I flubbed (to the tune of seconds) the very last control, which has that tricky piece of vegetation.

HR 2009 SS Final B0001

The denouement to this race was disappointing because my legs were coming online and I was ready to go. It was ironic because I playfully jested with Eddie that this was a chance to redeem himself from his first attempt at this course. And today, I had the punching problems.

[There were at least two other controls that had multiple controls, with stands and epunches at them. It is great that I didn't have any other problems and that no one mispunched.] Still, it is one thing to admonish people to check the codes, that this would be good training, etc., and then find yourself subjected to it.

Anyway, very happy with the run. I thought I had (but just checked and realized I didn't get) the course record. Schirm ran 16:02 and Johnny 16:14.

It was almost a perfect race from an execution perspective. I may not have taken all the optimal route choices, but once I had contact with Eddie, it became more tactical.

Also, I did run part of this race at level 5. Or at least it felt like that level 5 effort, with the feelings in the arms, etc., that I only really get in a cross country race.

[Note] Today, through the map exchange I was 30 seconds faster than Schirm's pace from the Finals. In this run, on #16 and #17 I lose 12 seconds to Eddie, who clocked a total of 51 seconds. I shouldn't have lost those.

Map Hike/Run 10:00 [2] *
shoes: August 2009 Integrators

A little bit of perfunctory participation in the precision compass and pace exercise. I deliverately did some of the legs out of order.

HR training 2009.Compass.blank

This is the exercise I used originally in 2007. It seemed good at that time, so we decided to rehash it and Eddie set things up.

Map hike 10:00 [1] *
shoes: August 2009 Integrators

Picking up a few controls from the compass exercise.

The mosquitoes this year at HR were terrible.

Friday Sep 11, 2009 #

Map Hike/Run 10:00 [2] ***
shoes: Inov-8 Musdclaw 340 O+

The jogging portion of my control hanging.

Map hike 1:20:00 intensity: (1:00:00 @1) + (20:00 @2) ***
shoes: Inov-8 Musdclaw 340 O+

Hanging all but 5 of the night-O controls at Hickory Run. I got a very late start, and only got into the woods at 5:30. Luckily, it wasn't raining at that point. However, when I was placing my last few controls, it was a struggle. At the final one, it was so dark that I was fearful I had misplaced it (at a road/trail junction.)

I am giving myself 20 minutes level 2 credit because there was a lot of schlepping at first (I embarked with all the gear--stands, reflectors, controls, mallet, etc., so I wouldn't have to come back.) It was exceedingly awkward, but I was able to make a circuit.

My sleeping bag storage sack was conscripted to carry epunches which were already mounted on the crossbars, increasing their bulk and compounding the difficulty of finding the relevant one at the moment.

Note

Sandy offered to put out the remaining night-O controls Saturday morning, which was much appreciated.

Note

The Advanced course. It reflects a number of compromises, but I am satisfied with it. It turned out to be surprisingly evocative of the Red course on Sunday.

Advanced

Satisfied with the results and that everyone finished by 11PM. However, at that time I was already enjoying myself, and attempting to render myself into a state such that I would not be able to join a search party if one was convened. So fine, as some might say.

Thursday Sep 10, 2009 #

Run 28:00 [2]
shoes: Inov-8 Mudlcaw 330 August 2009

From Oak Grove. I found the Northwest Passage! And all is good.

Run 54:00 intensity: (34:00 @2) + (20:00 @3)
shoes: Inov-8 Mudlcaw 330 August 2009

With Brendan, around the Fells--mostly on the Skyline Trail.

I felt like we started fast (or faster than last time) and finished slower. Maybe. But, in the end, we ran pretty much the same time.

I felt more disjointed at first and had to work to stay up with Brendan on the downhills. But, at least on a relative basis, I was much better from halfway onwards.

I made no attempt to push the pace (up or down) in the second half, and my legs felt generally less agile than last week. I guess I was still strong enough going up though.

Run 27:00 [2]

Back to Oak Grove. Took a trail directly across Fellsway East. And meandered a bit.

But, I think the way back was still faster, and I definitely felt better than I did on the same leg last week. Maybe because I didn't run as hard earlier?

Note

Random notes:

• I lost the first nobb on my Mudclaws today.
• I definitely think Wrights Pond should be mapped so that we have a map the whole way across the Fells. And Boojum should be mapped across Fellsway East, to the edge of the forest. If we got that done, and the Fells maps itself is done (which it will be soon) CSU would have a prodigious amount of mapped, quasi-interesting terrain in/near an urban core.
• Brendan suggested plyometrics to improve my downhill running. He may have a point. I used to love plyometrics. In the old days, they made me strong. The problem is the last time I tried, jumping type exercises bothered my ankle, and that was before the latest tweak at the Relay arena at WOC.

Wednesday Sep 9, 2009 #

Run 1:00:00 intensity: (50:00 @2) + (6:00 @3) + (4:00 @4)
shoes: February 2008 Asics

Pretty much same as last time. Level 8, 7mph through 50, then tempo, then 10mph, then 10.5.

1,028 calories.

Weight training 30:00 [3]

Pretty much the same as last time. And a good workout.

Tuesday Sep 8, 2009 #

Run warm up/down 35:00 [2]
shoes: February 2008 Asics

To the Harvard track. Easy pace.

Run warm up/down 6:00 intensity: (4:00 @2) + (2:00 @3)
shoes: February 2008 Asics

Some more warmup, including strides (which were after the form exercises.)

Plyometrics 5:00 [2]
shoes: February 2008 Asics

Some stretching and running form exercises.

Run intervals 31:18 intensity: (11:18 @2) + (20:00 @4)
shoes: February 2008 Asics

CSU intervals. The plan today was "Death Spiral Lite" or

1200 @ 8K pace
800 @ 5K pace
400 @ 3K pace
800 @ 5K pace
1200 @ 5K pace
1600 @ 5-8K pace

While I felt crappy on the warmup, the intervals were at least OK, or the first three were OK. There, I kind of stuck off the tail of the lead group. On the last three, after 1.5 laps, I felt like I started to fade. I really think Terry runs negative splits. I am going to have to check this.

402
158

239
209

115
206

240
213

414
209

548

Average laps were:
1) 80.67
2) 79.50
3) 75.00
4) 80.00
5) 84.67
6) 87.00

So, the data says I really did start to fade, but only really on the last two.

Run warm up/down 37:00 [2]
shoes: February 2008 Asics

A little cooldown there and the rest on the way home. Dark.

Incidentally, the Penncrest HS track is a much better place to do workouts than the Harvard track for several reasons:

Better surface
Lit at night during the winter
Very few other people using it
TNT dinners afterward

Monday Sep 7, 2009 #

Run 58:00 intensity: (19:00 @2) + (30:00 @3) + (9:00 @4)
shoes: February 2008 Asics

More of the same dynamic as yesterday, but the route took us sud sur Canal Lachine. Again, a nice outing and legitimate workout.

Sunday Sep 6, 2009 #

Run 1:00:00 intensity: (5:00 @1) + (20:00 @2) + (28:00 @3) + (7:00 @4)
shoes: February 2008 Asics

Running while Dasha rode alongside. We went northish along the waterfront in the Vieux Port, then inland, and back. The biking/running combination is a great way for us to both have an enjoyable and productive outing.

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