Training Log Archive: hkleafIn the 7 days ending Mar 16, 2007:
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Friday Mar 16, 2007 #
Event: Flying Pig XI
Running warm up/down (Mixed road/trail) 8:14 [2] 0.91 mi (9:03 / mi)
slept:3.5 shoes: Silva O' Spikes (Rubber)
Getting a late late start after working the registration table at the Pig Middle, so just a brief warm up from the parking lot to the start.
Orienteering race (A-Meet Middle) 1:00:39 [3] **** 5.4 km (11:14 / km) +290m 8:51 / km
19c shoes: Silva O' Spikes (Rubber)
30s, 15+mph wind, overcast - pretty terrible orienteering by me. Stopped short of the circle a few times, and went off bearing a couple times. Just not very confident and clear-headed out there. Legs were tired even before the start, so wasn't able to attack the 90m hill as aggressively as I'd like. Also couldn't lift up my legs high enough, resulting in multiple trips and falls.
I was half hoping that I could produce a good enough result today, just to prove that the improved performances from Raleigh 2 weeks ago weren't a fluke. But alas, I'm back to being a 50% runner. :(
I was half hoping that I could produce a good enough result today, just to prove that the improved performances from Raleigh 2 weeks ago weren't a fluke. But alas, I'm back to being a 50% runner. :(
Orienteering (Control pickup) 56:28 [2]
shoes: Silva O' Spikes (Rubber)
Picking up controls at the far end of the course. Pretty tired, so mostly just walked. It's difficult to run with those beefy aluminium control stands anyhow. Tried to work on map reading and navigating without a compass, with mixed results. Finished just as darkness fell.
Oh yeah, walked by a deer's skeleton (partial) in the open field near the tower.
Oh yeah, walked by a deer's skeleton (partial) in the open field near the tower.
Stretching warm up/down 14:00 [1]
A short stretch right before my start. And then some more after getting home. Tight muscles everywhere.
Note
After posting the preliminary Day 1 results at the event headquarters hotel, I bumped into Brian and Nikolay coming back from dinner. We sat down the chatted for a while, discussing the today's course and some of our route choices. I came away with a few things to improve upon in the future. It's great!
Thursday Mar 15, 2007 #
Running warm up/down (Track) 17:58 [2] 2.0 mi (8:59 / mi)
shoes: Asics Gel Cumulus VII
1mi warm up - 8:11
1mi cool down - 9:47
1mi cool down - 9:47
Speed/Track intervals 32:40 [4] 8.8 km (3:43 / km)
shoes: Asics Gel Cumulus VII
30s, 10+mph wind, threat of rain - so that's about par for the Thursday JFT workout. At least we're able to run, after hopping over the fence to get on the Walnut Hills track.
Did a ladder workout tonight: 8-10-12-10-8-10-12-10-8 hundreds (w/ ~75, 80, and 90s recovery inbetween)
Splits:
2:57.58
3:40.72
4:28.00
3:44.56
2:55.31
3:44.94
4:28.26
3:44.33
2:56.96
I ran these with Craig and Josh, each of us taking turns leading (Craig with the 8s, Josh with the 10s, and I with the 12s). Target was 45s per 200m. The times were consistent enough, though the first 200m of each repeat were always a tad too fast. Legs still tired. They started feeling tight and heavy in the last 2-3, but I toughed it out.
Did a ladder workout tonight: 8-10-12-10-8-10-12-10-8 hundreds (w/ ~75, 80, and 90s recovery inbetween)
Splits:
2:57.58
3:40.72
4:28.00
3:44.56
2:55.31
3:44.94
4:28.26
3:44.33
2:56.96
I ran these with Craig and Josh, each of us taking turns leading (Craig with the 8s, Josh with the 10s, and I with the 12s). Target was 45s per 200m. The times were consistent enough, though the first 200m of each repeat were always a tad too fast. Legs still tired. They started feeling tight and heavy in the last 2-3, but I toughed it out.
Speed/Track intervals (Strides) 4:32 [3] 1.0 km (4:32 / km)
shoes: Asics Gel Cumulus VII
10x100m strides.
Running (Track) 12:00 [1] 1.32 km (9:05 / km)
shoes: Asics Gel Cumulus VII
Recoveries inbetween. Time approximate
Stretching warm up/down 10:00 [1]
Trying to loosen things up a little.
Wednesday Mar 14, 2007 #
Note
Well, I've finally logged my training from the past week. Also answered Rudy's questions in the comments. Still missing the week of Umstead though, which may have to wait until the FP-XI is over.
Strength (Weights) 40:00 [3]
weight:56.4kg (rest day)
A pseudo rest day. Had just enough time to squeeze in a strength workout before heading over to do some packet stuffing and map bagging/sealing. Good times! Legs still feel somewhat toasted.
Tuesday Mar 13, 2007 #
Running (Road) 57:54 [2] 6.92 mi (8:22 / mi) +154m 7:50 / mi
shoes: Asics Gel Cumulus VII
Mid 70s - warmest day of the year so far. 1/2 Pig training group run from Lunken, up to Alms, and back down along Eastern. The big hills felt tougher with my toasted legs, but overall pretty happy with how they've responded after yesterday's long run. Tons of folks out and about in the neighbourhood along Eastern, some interesting characters I might add. Since the original route was only ~5mi, some of us added ~1mi and back along the bike trail afterwards.
Stretching warm up/down 10:00 [1]
Strength 8:00 [2]
Ankles.
Monday Mar 12, 2007 #
Running long (Road) 2:44:18 [2] 22.0 mi (7:28 / mi) +372m 7:06 / mi
shoes: Asics Gel Landreth II
Dusk, mid 60s - Finally got my act together for a long run. Not sure what kind of effort I could give since I've missed my long runs the previous 2 weeks. The 5+ hrs in the woods yesterday probably didn't help either. Ran with a light pack (water, food, and other essentials) since I'm out ~3hrs alone. A bit awkward with the pack bouncing a little at first, but got used to it after a while. Tried to find some hilly route to assimilate the Boston hills (both up and down). Started to tire out around the 1:45 mark. Tired legs didn't enjoy going up the hill around the 12-14mi portion of the run. Then came the looong downhill on Delta (~1.75mi). Quads held up better than expected through this section. Once on Eastern, it's a 5mi+ on the flats back to downtown. Body and mind definitely got real tired in the last few miles, but I was happy to have made it through unscathed.
Edit: it didn't feel I was going that fast. Thought I was closer to 7:50/mi. but all the downhill running must've sped things up a bit.
Edit: it didn't feel I was going that fast. Thought I was closer to 7:50/mi. but all the downhill running must've sped things up a bit.
Stretching warm up/down 10:00 [1]
A nice long stretch after getting home. L shin is slightly sore, hamstrings and calves are also tight. We'll see how they feel tomorrow.
Strength 8:00 [2]
Ankles. Need to get back into the daily routines more diligently.
Sunday Mar 11, 2007 #
Orienteering (Vetting) 4:30:00 [2] ***
shoes: Icebug MR BUGrip
50s, Sunny - Nice day to spend in the woods. Continued vetting controls for the FP-XI Sunday courses. Lots of wildlife today - a pileated woodpecker, some turkeys, lots of deers and squirrels, but still no signs of the great horned owls. Probably about 60% walking and 40% running. Despite the rain yesterday, the ground is still in decent shape. Keep your fingers cross!
A total of 5+hrs, getting out just after darkness fell.
A total of 5+hrs, getting out just after darkness fell.
Saturday Mar 10, 2007 #
Running (Road) 48:33 [2] 6.22 mi (7:48 / mi) +83m 7:30 / mi
shoes: Asics Gel Landreth II
Low 50s, rain - 1/2 Pig training group run. Not the greatest of conditions to be out running. It still would've been fine if I had taken my gloves with me. Instead I spent most of the run trying to warm up my frozen hands. Legs were fine during, but felt sore and achy after the run. Even skipped the extra 1.5mi with some of the group.
Need to watch the L-ITB, and make sure to stretch the hamstrings real well, plus strengthening the hips.
Need to watch the L-ITB, and make sure to stretch the hamstrings real well, plus strengthening the hips.
Running warm up/down (Road) 4:30 [1] 0.5 mi (9:00 / mi)
shoes: Asics Gel Landreth II
A bit of the cool down jog with Jeff around the block.
Stretching warm up/down 2:00 [1]
Note
The weather has turned nice in the afternoon, but my thoughts of heading out to MWW never materialized. I was too tired and decided to rest instead.