Training Log Archive: mgbIn the 31 days ending May 31, 2012:
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Wednesday May 30, 2012 #
6 PM
Running 1:05:41 [4] 8.3 mi (7:55 / mi) +54m 7:45 / mi
The problems with my muscles seems to be that they knotted and totally spasmed last week, and nothing more serious. Sarah massaged the problem back muscles Tuesday night, and that seems to have helped a lot. I have been trying to stretch them as well (though I don't really know a good one that get those back muscles effectively).
So it felt a lot better today running. The breathing is definitely a lot easier as the pain subsides, and it is mostly normal at this point. My back muscle still has a little way to go until fully back to normal, but lot of improvement these last couple of days and my hope is high that it will be totally gone by Sunday.
Started way too fast today though, just wanting to go fast, but quickly got punished for that, especially with high humidity and upper 70s. I surprised myself for the last 0.3 miles though as I totally killed that with a 7:12 min/mile pace.
So it felt a lot better today running. The breathing is definitely a lot easier as the pain subsides, and it is mostly normal at this point. My back muscle still has a little way to go until fully back to normal, but lot of improvement these last couple of days and my hope is high that it will be totally gone by Sunday.
Started way too fast today though, just wanting to go fast, but quickly got punished for that, especially with high humidity and upper 70s. I surprised myself for the last 0.3 miles though as I totally killed that with a 7:12 min/mile pace.
Running warm up/down 15:13 [2] 0.61 mi (25:09 / mi) +56m 19:32 / mi
Monday May 28, 2012 #
11 AM
Running 55:46 [4] 6.6 mi (8:27 / mi) +159m 7:52 / mi
Feeling slightly better today, but much of the same. I think I was able to take a little bit deeper breaths.
Not fast though, but that could have something to do with the heat as well.
Not fast though, but that could have something to do with the heat as well.
Sunday May 27, 2012 #
9 AM
Running 1:05:29 [4] 8.31 mi (7:53 / mi) +59m 7:43 / mi
Breathing is pretty labored. I have never had asthma, but I am guessing that it would probably feel something similar. Not able to breath in fully, and not in nice smooth breaths but somewhat labored. Like something is constricting my lungs. Not much of pain any more, but kind of a dull ache when I try to breath heavily.
I had hoped to do some faster runs in preperation for the race, but this is obviously preventing that plan.
I had hoped to do some faster runs in preperation for the race, but this is obviously preventing that plan.
Running warm up/down 12:12 [3] 0.57 mi (21:25 / mi) +55m 16:28 / mi
Saturday May 26, 2012 #
Event: Western Mass 5-Day
Note
Muscles still bad, but back definitely worse know. It doesn't help that I keep lifting heavy things as we are continuing to clean out the house.
Friday May 25, 2012 #
Note
Muscles still bad, especially the back muscles, and I am having a hard time moving around. I can't believe a burrito did this.
Thursday May 24, 2012 #
5 PM
Running long 1:34:25 [4] 11.15 mi (8:28 / mi) +202m 8:01 / mi
I ate my lunch way too fast today and got half of the burrito down the wrong pipe. As part of choking on my food, it seems like I pulled my chest and back muscles, to such an extent that it was hard breathing. I thought that things would get better as I got my blood pumping but things were pretty painful through-out, especially in the beginning part. Being like any other orienteer, and pushed through the pain. I am in even worse pain after the run now though.
I had hoped to do a faster run today, but I just couldn't do it with the pain. At least, I had a comparable run with last week.
I had hoped to do a faster run today, but I just couldn't do it with the pain. At least, I had a comparable run with last week.
Wednesday May 23, 2012 #
6 PM
Running 29:10 [3] 3.12 mi (9:21 / mi) +64m 8:47 / mi
Easy recovery run.
Tuesday May 22, 2012 #
6 PM
Running warm up/down 7:14 [3] 0.84 mi (8:37 / mi) +7m 8:24 / mi
Running warm up/down 5:00 [3]
Drills
Running intervals 18:10 [5] 2.99 mi (6:05 / mi)
The track at Harvard was not available due to commencement festivities, so I went to Danehy park instead and did the same program that was planned for today: (400 x 4) x 3
400m: 1:31.2 (6:05 min/mile)
400m: 1:32.5 (6:10 min/mile)
400m: 1:30.6 (6:02 min/mile)
400m: 1:32.9 (6:11 min/mile)
400m: 1:30.7 (6:03 min/mile)
400m: 1:27.9 (5:52 min/mile)
400m: 1:32.2 (6:09 min/mile)
400m: 1:30.3 (6:01 min/mile)
400m: 1:30.6 (6:02 min/mile)
400m: 1:31.6 (6:07 min/mile)
400m: 1:31.0 (6:04 min/mile)
400m: 1:28.7 (5:55 min/mile)
I have had some extra rest in the last few days, and that showed in my times. I am happy with the consistency as well. Surprised that I was able to keep it up for 12 laps.
400m: 1:31.2 (6:05 min/mile)
400m: 1:32.5 (6:10 min/mile)
400m: 1:30.6 (6:02 min/mile)
400m: 1:32.9 (6:11 min/mile)
400m: 1:30.7 (6:03 min/mile)
400m: 1:27.9 (5:52 min/mile)
400m: 1:32.2 (6:09 min/mile)
400m: 1:30.3 (6:01 min/mile)
400m: 1:30.6 (6:02 min/mile)
400m: 1:31.6 (6:07 min/mile)
400m: 1:31.0 (6:04 min/mile)
400m: 1:28.7 (5:55 min/mile)
I have had some extra rest in the last few days, and that showed in my times. I am happy with the consistency as well. Surprised that I was able to keep it up for 12 laps.
Running 14:00 [3] 1.4 km (10:00 / km)
Running warm up/down 3:02 [3] 0.28 mi (11:00 / mi)
Sunday May 20, 2012 #
10 AM
Orienteering race 58:47 [3] 4.7 mi (12:30 / mi)
Running at Breakheart at the fund raiser put on by Alex and Ed. It was fairly easy today with a lot of trail running, so it was fast out there. A lot of mileage lately plus the moving yesterday meant that I did not move as fast as I could, but still pretty happy with my pace. I had a good flow, not stopping at any control apart from the water stops. No technical errors.
I forgot my GPS though, so manually marking my map today: http://www.sprintseries.org/doma/show_map.php?user...
Also stole the mileage from Ian's blog, guessing we ran mostly the same route choices.
I forgot my GPS though, so manually marking my map today: http://www.sprintseries.org/doma/show_map.php?user...
Also stole the mileage from Ian's blog, guessing we ran mostly the same route choices.
Saturday May 19, 2012 #
Event: 3000m Time Trial
Note
I had to skip out on the time trial today due to needing to move out almost all our furniture from our house and into storage. We are doing renovations, so we need to stay somewhere else for a few months. So a long day of carrying things.
I did some running last night but too tired to log it.
I did some running last night but too tired to log it.
Friday May 18, 2012 #
5 PM
Running 39:32 [3] 4.11 mi (9:37 / mi) +95m 8:58 / mi
Very slow running after a tough week. Usually my rest day, but tomorrow is moving day.
Thursday May 17, 2012 #
6 PM
Running long 1:33:53 [4] 11.15 mi (8:25 / mi) +194m 7:59 / mi
Prioritized a long run over Park-O. I need to get the body used to road running before the half-marathon in a couple of weeks. I have noticed that I have gotten slower during the orienteering season since orienteering doesn't quite have the same intensity/speed as road running.
I had a few miles where I was close to the speed I need, but it was book ended by some slower pace.
I had a few miles where I was close to the speed I need, but it was book ended by some slower pace.
Wednesday May 16, 2012 #
6 PM
Running 15:46 [3] 2.0 mi (7:53 / mi)
On the tread mill
Cycling 15:00 [3] 3.8 mi (3:57 / mi)
Stationary bike
Strength 15:00 [3]
Abdominal machine - 140 lbs, assisted pull up - 100 lbs, assisted dip - 100 lbs, plank, Seated row - 100 lbs
Tuesday May 15, 2012 #
6 PM
Running warm up/down 7:00 [3] 0.75 mi (9:20 / mi)
Running from the MAC. GPS not working yet.
Running warm up/down 9:15 [3] 1.15 mi (8:03 / mi)
Warming up around the track.
Running warm up/down 10:00 [3]
Drills
Running 4:17 [3] 0.52 mi (8:14 / mi) +1m 8:11 / mi
Strides.
Running 24:15 [5] 3.52 mi (6:53 / mi) +1m 6:53 / mi
A little bit longer program today, which is good preperation for my half-marathon.
800m: (1:33.2, 1:41.0): 3:14.2 (6:31 min/mile)
1600m: (1:43.2, 1:45.8, 1:45.6, 1:45.0): 6:59.6 (7:02 min/mile)
800m: (1:40.4, 1:42.7): 3:23.1 (6:49 min/mile)
1600m: (1:43.4, 1:46.9, 1:49.6, 1:51.2): 7:11.1 (7:14 min/mile)
800m: (1.39.9, 1:48.1): 3:28.0 (6:58 min/mile)
Very frustrated with how slow I am today. There were a lot of fast people at the track, and it is a little bit disheartining when people are easily doing 5:30 min miles, while I am trying to make sure I am staying around 7 min miles.
800m: (1:33.2, 1:41.0): 3:14.2 (6:31 min/mile)
1600m: (1:43.2, 1:45.8, 1:45.6, 1:45.0): 6:59.6 (7:02 min/mile)
800m: (1:40.4, 1:42.7): 3:23.1 (6:49 min/mile)
1600m: (1:43.4, 1:46.9, 1:49.6, 1:51.2): 7:11.1 (7:14 min/mile)
800m: (1.39.9, 1:48.1): 3:28.0 (6:58 min/mile)
Very frustrated with how slow I am today. There were a lot of fast people at the track, and it is a little bit disheartining when people are easily doing 5:30 min miles, while I am trying to make sure I am staying around 7 min miles.
Running warm up/down 7:33 [3] 0.75 mi (10:07 / mi) +3m 10:00 / mi
Monday May 14, 2012 #
5 PM
Running 16:09 [3] 2.0 mi (8:04 / mi)
Running on the treadmill.
Cycling 15:00 [3] 3.58 mi (4:11 / mi)
Stationary bike.
Strength 3:00 [3]
Plank, Quadruped.
Sunday May 13, 2012 #
10 AM
Running warm up/down 59 [3] 0.09 mi (10:55 / mi) +1m 10:33 / mi
Started to warmp up, but then didn't feel like it today.
Orienteering 1:38:36 [3] 5.88 mi (16:46 / mi) +221m 15:01 / mi
I was not motivated to run fast today, and then the woods were really bad too, so I settled into a pretty slow but steady pace.
Even going slowly today, I did some irritating mistakes:
2: I should have went to the road right away, instead of going through the forest. I couldn't find the path either, so I was forcing my way through some particulary nasty woods, before overshooting the control a bit.
5: I wanted to avoid the hill, so I was skirting it, but it was hard to get through. Very rocky and a lot of undergrowth. Took me a whole 4 minutes to get to the path. It took me a whole 11 minutes to this control. I can't beleive it took that long.
12: Took a tumble on the path, falling pretty hard. Some scary moments checking for anything broken or puncture wounds, but escaped with scratches and bruises all over the body. Only bleeding from one hand.
13: I am not sure the control/boulder was in the right location. GPS track shows the location being a couple of curves higher than on map. The control was not where I turned around but a little bit up the hill after turning.
16: The right route choice is better. Longer on path.
17: Started off from the wrong intersection but caught myself quickly.
19: Put my foot down hard on a stone with my foot turned up high. Hurt a lot for about a minute, before I could start moving again. Pain dissapated pretty soon there after though. It hurts now after the race though. There was another faint ridge (not on map) that I went out on first, before going to the right one.
20: Extremely slow going because of undergrowth. Fighting for every step.
The splits were off a lot today. The units can not have been synched recently. The most eye catching one was 15->16. I did it according to the splits in 15 seconds. Quite the feat. EDIT: The splits on WinSplit seems to have been adjusted. They are different than the little printed slip you get when you finish.
Thanks to Jeff for putting on a good meet though. Even though I was not rearing to go today, it was nice to be able to do a blue. I do enjoy there being some length to the courses.
QR: http://www.sprintseries.org/doma/show_map.php?user...
Even going slowly today, I did some irritating mistakes:
2: I should have went to the road right away, instead of going through the forest. I couldn't find the path either, so I was forcing my way through some particulary nasty woods, before overshooting the control a bit.
5: I wanted to avoid the hill, so I was skirting it, but it was hard to get through. Very rocky and a lot of undergrowth. Took me a whole 4 minutes to get to the path. It took me a whole 11 minutes to this control. I can't beleive it took that long.
12: Took a tumble on the path, falling pretty hard. Some scary moments checking for anything broken or puncture wounds, but escaped with scratches and bruises all over the body. Only bleeding from one hand.
13: I am not sure the control/boulder was in the right location. GPS track shows the location being a couple of curves higher than on map. The control was not where I turned around but a little bit up the hill after turning.
16: The right route choice is better. Longer on path.
17: Started off from the wrong intersection but caught myself quickly.
19: Put my foot down hard on a stone with my foot turned up high. Hurt a lot for about a minute, before I could start moving again. Pain dissapated pretty soon there after though. It hurts now after the race though. There was another faint ridge (not on map) that I went out on first, before going to the right one.
20: Extremely slow going because of undergrowth. Fighting for every step.
The splits were off a lot today. The units can not have been synched recently. The most eye catching one was 15->16. I did it according to the splits in 15 seconds. Quite the feat. EDIT: The splits on WinSplit seems to have been adjusted. They are different than the little printed slip you get when you finish.
Thanks to Jeff for putting on a good meet though. Even though I was not rearing to go today, it was nice to be able to do a blue. I do enjoy there being some length to the courses.
QR: http://www.sprintseries.org/doma/show_map.php?user...
Saturday May 12, 2012 #
7 AM
Running 36:37 [3] 4.13 mi (8:52 / mi) +80m 8:22 / mi
Slow and easy around the neighborhood.
Thursday May 10, 2012 #
5 PM
Running long 1:34:24 [3] 11.15 mi (8:28 / mi) +206m 8:01 / mi
With the CB half-marathon only a few weeks away, I was hoping to go a little bit faster today, but it felt like I was not fully recovered from last weekend. My legs just couldn't move faster. I did go around 8 min/mile for the first 7-8 miles, so still think I have a shot to get to my target pace of 7:30 though at the race.
Wednesday May 9, 2012 #
5 PM
Running 16:09 [3] 2.0 mi (8:04 / mi)
Running on the treadmill.
Cycling 15:00 [3] 3.74 mi (4:01 / mi)
Easy biking in the gym.
Strength 20:00 [3]
Plank, Side Plank, Assisted Pull-up 100 lbs, Assisted Dip 100 lbs, Pec Fly 130 lbs, Abdominal Machine 140 lbs
Tuesday May 8, 2012 #
6 PM
Running warm up/down 13:38 [3] 1.56 mi (8:44 / mi) +26m 8:18 / mi
Running from MAC and around the track.
Running warm up/down 10:00 [3]
Drills
Running 4:29 [3] 0.53 mi (8:28 / mi) +1m 8:25 / mi
Strides
Running intervals 17:21 [5] 2.55 mi (6:48 / mi) +1m 6:48 / mi
Tired after a couple of intense weeks of running/orienteering. Taking it easy as the legs felt very heavy. Doing the short program today:
800m: (1:37.7, 1.40.2): 3:17.9 (6:38 min/mile)
1200m: (1:40.5, 1:47.4, 1:47.2): 5:15.1 (7:03 min/mile)
800m: (1:42.0, 1:47.5): 3:19.5 (6:41 min/mile)
1200m: (1:40.2,1:48.1, 1:51.1): 5:19.4 (7:08 min/mile)
sgb seems to be improving well. Presto is also faster than all of us.
800m: (1:37.7, 1.40.2): 3:17.9 (6:38 min/mile)
1200m: (1:40.5, 1:47.4, 1:47.2): 5:15.1 (7:03 min/mile)
800m: (1:42.0, 1:47.5): 3:19.5 (6:41 min/mile)
1200m: (1:40.2,1:48.1, 1:51.1): 5:19.4 (7:08 min/mile)
sgb seems to be improving well. Presto is also faster than all of us.
Running 10:00 [3] 0.6 km (16:40 / km)
Jogging between intervals.
Running warm up/down 6:00 [3] 0.7 mi (8:34 / mi)
Running back to MAC.
Sunday May 6, 2012 #
8 AM
Running warm up/down 5:00 [3]
Orienteering race 2:03:52 [4] 7.4 mi (16:44 / mi) +409m 14:17 / mi
Very happy with the race today. I did very minor mistakes and I think I did the correct route choices. I was motivated by the mistake I did yesterday, so I was very careful not to loose contact, and I was in control the whole way.
QR: http://www.sprintseries.org/doma/show_map.php?user...
QR: http://www.sprintseries.org/doma/show_map.php?user...
Saturday May 5, 2012 #
Event: 33rd West Point A Meet
9 AM
Running warm up/down 15:00 [3]
Orienteering race 1:05:50 [3] 3.65 mi (18:02 / mi) +263m 14:44 / mi
Horrible race. It went well to control 6, and I had caught up to Giovanni. Going to 7, I drifted to the left though, and I was not able to relocate on a hillside full with cliffs. There were many more cliffs than is shown on the map, and I finally just went west until I hit the stream. At that point, I have already lost 9 minutes and I gave up on the race at that point. Finishing the course by jogging/walking, conserving energy for the coming races.
QR: http://www.sprintseries.org/doma/show_map.php?user...
QR: http://www.sprintseries.org/doma/show_map.php?user...
1 PM
Running warm up/down 15:00 [3]
Orienteering race 18:04 [5] 1.82 mi (9:56 / mi) +59m 9:01 / mi
Pretty good sprint race. Good flow and only a couple of minor mistakes, maybe losing 45 seconds at most.
QR: http://www.sprintseries.org/doma/show_map.php?user...
QR: http://www.sprintseries.org/doma/show_map.php?user...
Thursday May 3, 2012 #
6 PM
Running 36:54 [3] 4.12 mi (8:57 / mi) +82m 8:26 / mi
Another easy jog trying to recover before the races this weekend.
Wednesday May 2, 2012 #
5 PM
Running 48:27 [3] 5.04 mi (9:36 / mi) +10m 9:33 / mi
Very easy jog around Cambridge with Brendan and Giacomo. Happy that we took it easy though, as my muscles were quite stiff after the intervals yesterday.
Tuesday May 1, 2012 #
6 PM
Running warm up/down 18:51 [3] 2.14 mi (8:49 / mi) +1m 8:48 / mi
Warming-up around the track.
Running warm up/down 10:00 [3]
Drills
Running 4:33 [3] 0.53 mi (8:35 / mi) +2m 8:29 / mi
Strides
Running 24:15 [4] 3.81 mi (6:22 / mi) +1m 6:22 / mi
Cold and drizzly at the track. Very few people, less than 20 in total and only 9 from CSU. Doing the long program today of speedy 5k/10k:
800m: (1:33.2,1:37.4): 3:10.6 (6:23 min/mile)
600m: (46.7,1:40.6): 2:27.3 (6:35 min/mile)
400m: 1:32.4 (6:11 min/mile)
200m: 43.0 (5:46 min/mile)
800m: (1:35.6,1:39.0): 3:14.6 (6:31 min/mile)
600m: (48.4,1:42.3): 2:30.7 (6:44 min/mile)
400m: 1:29.6 (6:00 min/mile)
200m: 43.0 (5:46 min/mile)
800m: (1:38.1,1:44.3): 3:22.4 (6:47 min/mile)
600m: (50.2,1:47.3): 2:37.5 (7:02 min/mile)
400m: 1:36.1 (6:27 min/mile)
200m: 48.2 (6:28 min/mile)
The first two sets were a little bit faster as I had company, with the last set being slow as I tired. Giacomo and Stephen in attendance.
800m: (1:33.2,1:37.4): 3:10.6 (6:23 min/mile)
600m: (46.7,1:40.6): 2:27.3 (6:35 min/mile)
400m: 1:32.4 (6:11 min/mile)
200m: 43.0 (5:46 min/mile)
800m: (1:35.6,1:39.0): 3:14.6 (6:31 min/mile)
600m: (48.4,1:42.3): 2:30.7 (6:44 min/mile)
400m: 1:29.6 (6:00 min/mile)
200m: 43.0 (5:46 min/mile)
800m: (1:38.1,1:44.3): 3:22.4 (6:47 min/mile)
600m: (50.2,1:47.3): 2:37.5 (7:02 min/mile)
400m: 1:36.1 (6:27 min/mile)
200m: 48.2 (6:28 min/mile)
The first two sets were a little bit faster as I had company, with the last set being slow as I tired. Giacomo and Stephen in attendance.
Running 20:00 [3] 2.2 km (9:05 / km)
Jogging between intervals.
Running warm up/down 6:44 [3] 0.62 mi (10:53 / mi) +2m 10:47 / mi