Training Log Archive: iansmithIn the 1 days ending May 31, 2012:
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Thursday May 31, 2012 #
Event: CSU Park-O 7: Franklin Park
Note
Updated OUSA rankings were posted today. I am disappointed by my performance over the past year; I felt like I had great potential, but this hasn't manifest in my race results. I raced very poorly at the Classic Champs - both physically and technically. Flying Pig had some acceptable performances, the Team Trials meet was decidedly underwhelming, and I still couldn't get it together for the Western MA meet, though those races were among my better. Clearly, I am doing something wrong.
I have a tendency to injure myself, I don't race well (lots of mistakes), my physical fitness is weak, and my mental preparation is inadequate. I will address all of these in a concerted effort with an intermediate target of the NAOCs and a singular focus on the 2013 Team Trials.
My first priority is building up base running to prevent injury, to increase my physical fitness, and to establish a platform to build up speed, threshold, and hill training. While I'm woefully behind on my running goals for 2012 (1300 miles, 25 mpw), I only need to average 4.5 miles per day to attain that. Goal for June: 25 mpw, or 107 total miles.
My second priority is to spend more time orienteering - thrice weekly, including at least one weekday. Most of that should be training - getting out on novel maps, practicing specific techniques, and taking lots of controls. Some of that should be in race situations with as close an approximation to a major race as I can effect to simulate the mental and physical pressures of a race. I have lots of good training partners in the Boston area, and there is no shortage of maps in New England. I am encouraging fast people to come to NEOC meets (I'm looking at you, Giacomo) to provide a deeper field. Other priorities are getting enough sleep, cross training, eating healthily, and being active in the O-community.
I am discouraged, but that will only make me try harder. Also, apparently I suck at sprints. When did the middle distance become my best discipline? (Update: Apparently 2010) I guess it is the default for people like me who are neither fast nor strong. Upcoming expeditions will include a June 16-17 trip to WCOCland, Fairfield University and Harriman. Let me know if you are interested in coming!
I have a tendency to injure myself, I don't race well (lots of mistakes), my physical fitness is weak, and my mental preparation is inadequate. I will address all of these in a concerted effort with an intermediate target of the NAOCs and a singular focus on the 2013 Team Trials.
My first priority is building up base running to prevent injury, to increase my physical fitness, and to establish a platform to build up speed, threshold, and hill training. While I'm woefully behind on my running goals for 2012 (1300 miles, 25 mpw), I only need to average 4.5 miles per day to attain that. Goal for June: 25 mpw, or 107 total miles.
My second priority is to spend more time orienteering - thrice weekly, including at least one weekday. Most of that should be training - getting out on novel maps, practicing specific techniques, and taking lots of controls. Some of that should be in race situations with as close an approximation to a major race as I can effect to simulate the mental and physical pressures of a race. I have lots of good training partners in the Boston area, and there is no shortage of maps in New England. I am encouraging fast people to come to NEOC meets (I'm looking at you, Giacomo) to provide a deeper field. Other priorities are getting enough sleep, cross training, eating healthily, and being active in the O-community.
I am discouraged, but that will only make me try harder. Also, apparently I suck at sprints. When did the middle distance become my best discipline? (Update: Apparently 2010) I guess it is the default for people like me who are neither fast nor strong. Upcoming expeditions will include a June 16-17 trip to WCOCland, Fairfield University and Harriman. Let me know if you are interested in coming!
11 PM
Running 42:31 7.75 km (5:29 / km) +87m 5:12 / km
ahr:152 max:175 shoes: 201108 Asics GT-2150
Easy evening run. I tried to keep my cadence high and my HR low. Photobombing the Zhyk may be my greatest orienteering achievement of the year so far.
Photobomb success
Not so graceful
A monster is born
They're both crazy
The Italian Banana runs in style
Photobomb success
Not so graceful
A monster is born
They're both crazy
The Italian Banana runs in style
Strength training (Core) 8:00 [1]
Eight minutes of core: tuckups, kayakers, plank, bicycles, oblique crunches, 2x side plank, leg lifts. There are many good reasons to have a strong core.