Training Log Archive: jfredricksonIn the 31 days ending Jan 31, 2006:
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Tuesday Jan 31, 2006 #
Note
rhr:58 slept:11.0
Got a good night's sleep last night and finally remembered to check my resting HR in the morning. It was 58 which seems really high. Normally when I go into the doctor it is in the low 40s, and that is in the middle of the day. I'll have to keep an eye on this.
C • RHR 2
Treadmill 32:00 [1]
ahr:150 max:168 shoes: Asics GT-2100 (2005)
I hopped on the treadmill in the evening with the hopes of doing a long, easy hill workout, putting the machine on 7 mph at level 10 intensity. However, the gym was pretty full so I had to get off at 32 minutes to allow someone else to use the machine.
Treadmill 15:48 [2]
ahr:156 max:165 shoes: Asics GT-2100 (2005)
I managed to get another treamill right after getting kicked off the last one, and planned to finish out with another 45 minutes of running, but I just couldn't seem to get back into it after having to stop. I just felt mentally dead.
Maybe missing a nights sleep 2 nights ago finally hit me even though I got more than enough last night.
Maybe missing a nights sleep 2 nights ago finally hit me even though I got more than enough last night.
Cross-Training (Standing Bike) 6:21 [1]
I tried getting on the bike for a bit to finish out the workout, but even there I couldn't get into it, and decided to call it quits after 6 minutes.
It turned out to be a pretty crappy evening for training. I just couldn't get into it tonight. I did play volleyball earlier in the evening though, so maybe that took something out of me.
It turned out to be a pretty crappy evening for training. I just couldn't get into it tonight. I did play volleyball earlier in the evening though, so maybe that took something out of me.
Monday Jan 30, 2006 #
Stretching/Warmup 10:00 [1]
My legs and shoulder were extremely stiff and sore all day long, so I took some time to stretch out at the beginning of my workout. I was particularly sore just below my butt on both sides, which I assume is from the bike yesterday. It seems that riding the bike without doing any running made me sore. I don't think my legs could have been affected that much by the swimming. I was quite sore in my upper back right behind my shoulders as well, but that was definitely from the swimming.
Treadmill 20:00 [2] 2.5 mi (8:00 / mi)
ahr:154 max:161 shoes: Asics GT-2100 (2005)
I started out with 20 minutes on the treadmill at a fairly easy pace to stretch out my legs. My legs felt really good running.
Stretching/Warmup 10:00 [1]
Did some more stretching after the warmup run to try to ease some more of the soreness out of my legs.
Treadmill hills (Hill Intervals) 20:00 [3] 2.66 mi (7:31 / mi)
ahr:171 max:180 shoes: Asics GT-2100 (2005)
Since my legs were feeling so good I decided to go for a bit of a tempo run on the hill setting on the treadmill. I set the intensity to 15 and the speed to 8. The pace felt pretty easy at first until those huge hills started coming. By the last one I was working pretty hard as I practically had the front of the treadmill up in my arms the incline was so high.
My legs felt great though and it felt really good to get in a bit of speed work. I don't plan on doing much more though until about mid february, so this was just a little treat.
My legs felt great though and it felt really good to get in a bit of speed work. I don't plan on doing much more though until about mid february, so this was just a little treat.
Cross-Training (Standing Bike) 21:00 [1]
I spent some time on the standing bike at a very easy pace to see if that would help relax the sore muscles from yesterdays ride. I was planning on only doing 15 minutes, but I had to wait a little while for a treadmill to open up, so I ended up riding for 21. My legs felt perfectly fine and didn't feel a bit sore when I was on the bike. It seems to only affect me when I am walking or sitting, or just being genuinely lazy, so there is a good solution for that.
Treadmill 15:00 [1] 1.75 mi (8:34 / mi)
ahr:154 max:158 shoes: Asics GT-2100 (2005)
Just an easy cool down jog on the treadmill to make sure that my legs don't stiffen up again after riding like they did yesterday.
Sunday Jan 29, 2006 #
Cross-Training (Swimming) 30:00 [1]
ahr:136
Hit the pool for the first time here at Clark. It was very nice, but I really need to learn how to swim to make this more worthwhile. It was definitely great cardio training though since I couldn't swim more than 1 length of the pool without having to stop to catch my breath. I think I'll have to try breathing without drinking at the same time.
But actually the problem seemed to be that I was taking breaths that were too big and I wasn't able to breathe it all out. I guess I was hyperventilating or something like that.
Will this improve with practice, or do I need to take lessons before I can make swimming a decent cross training option?
But actually the problem seemed to be that I was taking breaths that were too big and I wasn't able to breathe it all out. I guess I was hyperventilating or something like that.
Will this improve with practice, or do I need to take lessons before I can make swimming a decent cross training option?
C • both.... 17
Cross-Training (Standing Bike) 30:00 [1]
ahr:135
Did some time on the standing bike in the gym after swimming. My legs felt pretty tired at first, but it wasn't too bad after I settled in. My HR monitor was wonky, reading at 225 or so for most of the workout, but the bike picked it up accurately at about 135 average.
Note
It was nice to take a day off from running to let my legs recover a bit. I played volleyball for about 3 hours, and tried playing basketball for about 20 minutes, but my legs were just too tired for the intensity of basketball. Volleyball was fun though, and it was nice to finally get into the pool and do some swimming. My legs feel a little uneasy though after not doing any running today, so hopefully they will be feeling great tomorrow.
Two consecutive weeks over 9 hours is pretty solid and has helped me get back on track for my goal of 150 hours by June. Hopefully I can keep up this pace for a few more weeks so that I can get a bit ahead. It is easy to do these kind of hours when I am not training at a high intensity, so it will probably be hard to stay up there when I start to pick up the intensity. With the level of motivation I have right now though, I am not worried about not training enough. It is great to have finally reached that point.
Two consecutive weeks over 9 hours is pretty solid and has helped me get back on track for my goal of 150 hours by June. Hopefully I can keep up this pace for a few more weeks so that I can get a bit ahead. It is easy to do these kind of hours when I am not training at a high intensity, so it will probably be hard to stay up there when I start to pick up the intensity. With the level of motivation I have right now though, I am not worried about not training enough. It is great to have finally reached that point.
Saturday Jan 28, 2006 #
Treadmill 20:00 [1]
ahr:147 max:158 shoes: Asics GT-2100 (2005)
An easy warm up run on the treadmill. My legs felt pretty good.
Stretching/Warmup 10:00 [1]
Just some easy stretching to loosen up my legs. My quads were feeling great, but my hamstrings and lower calfs (calves?) were a bit stiff so I worked mostly in those areas.
Cross-Training 25:00 [2]
I did some time on the standing bike and tried to keep my HR at 145. I started out at 150, thinking that that would be an extremely pace, but 150 on the bike is very different than 150 while running. I moved down to 140 and then settled in at 145.
The bike is a really good workout for the legs even if it is easy on the cardio. It kind of feels like lifting weights because of that. I'll have to keep that in mind when I want to do more strength training on my legs.
For some reason my HR watch doesn't pick up my monitor while I am on the standing bikes, but this time it just read it at 225. The bike was able to pick up the monitor fine, so I got an accurate reading from that, but I wasn't able to get any statistics.
The bike is a really good workout for the legs even if it is easy on the cardio. It kind of feels like lifting weights because of that. I'll have to keep that in mind when I want to do more strength training on my legs.
For some reason my HR watch doesn't pick up my monitor while I am on the standing bikes, but this time it just read it at 225. The bike was able to pick up the monitor fine, so I got an accurate reading from that, but I wasn't able to get any statistics.
Treadmill 45:00 [2]
shoes: Asics GT-2100 (2005)
Finished up the night with a nice run on the treadmill. After about 30 minutes I was the last one left in the gym and it became really hard to push through to the end. I just felt really dead mentally and I couldn't stop thinking about that italian sub I was going to eat when I got back to my dorm. I didn't have anybody to show off to except the guy at the desk and he wasn't cute enough to keep me motivated. But I prevailed!
My legs felt pretty tired at the end, but it was that really yummy tired feeling.
My legs felt pretty tired at the end, but it was that really yummy tired feeling.
Note
This put me up to almost 11 hours in the past week, with almost 9 of those hours running. I think I will take a day off from running tomorrow and try to hit the pool. I also have a volleyball game, so I won't put on too much weight before monday :)
I am now only 17 minutes short of my goal to reach 150 hours by June, so a recovery day tomorrow shouldn't knock me too far off track.
I am now only 17 minutes short of my goal to reach 150 hours by June, so a recovery day tomorrow shouldn't knock me too far off track.
Friday Jan 27, 2006 #
Road Run 1:21:48 [1] 10.78 mi (7:35 / mi)
ahr:154 max:171 shoes: Asics GT-2100 (2005)
Did a long run on Salisbury to the back of airport hill and back by Worcester State with T-Mac. My legs felt really tired all day and I thought that I might need to cut it short today, but after about 15 minutes of running I felt awesome for the rest of the way. I guess that is a good sign. We weren't running too hard and it felt just right.
It was even colder than yesterday, but I bundled up with an extra layer today and felt great.
It was even colder than yesterday, but I bundled up with an extra layer today and felt great.
Thursday Jan 26, 2006 #
Road Run 57:20 [1] 7.5 mi (7:39 / mi)
ahr:153 max:169 shoes: Asics GT-2100 (2005)
Long easy run over airport hill. It was freezing and the wind cut right through me. I was planning on doing a slightly longer loop, but I cut short a section towards the end since I was just too cold. My legs felt good though, although they felt pretty tired going up airport hill.
Cross-Training (Standing Bike) 20:00 [2]
I did 20 minutes on the standing bike in the gym after my long road run. It felt good to be inside and warm up again, but my legs felt pretty tired on the bike.
Stretching/Warmup warm up/down 10:00 [1]
My legs were pretty tight, so it felt good to do some stretching after the workout.
Wednesday Jan 25, 2006 #
Road Run warm up/down 17:06 [1] 2.2 mi (7:46 / mi)
ahr:151 max:165 shoes: Asics GT-2100 (2005)
Warm up run at the beginning of track practice.
Road Run tempo 21:38 [3] 3.5 mi (6:11 / mi)
ahr:172 max:177 shoes: Asics GT-2100 (2005)
For the main workout we did a tempo run: 10 minutes out and then back. I felt decent going out, but started to feel tired about half-way out. We turned around at 10:13. I was running at about 171 HR but my legs were too tired to go any faster. I haven't done any tempo work, aside for some fast runs at the GHO camp, since the cross country season, so I just wasn't ready for this.
It was fun to get outside though and do some fast running.
It was fun to get outside though and do some fast running.
Road Run 45:23 [1] 5.8 mi (7:49 / mi)
ahr:152 max:166 shoes: Asics GT-2100 (2005)
I went for a long easy run (long Coes) with T-Mac afterwards. It felt really good to go back to the slow, easy pace and my legs felt awesome.
Tuesday Jan 24, 2006 #
Cross-Training (Volleyball) 30:00 [1]
Played a nice game of volleyball with my intramural team for about a half hour. The other team didn't show up so we just played amongst ourselves.
Treadmill (Hills) 45:00 [3]
ahr:165 max:180 shoes: Asics GT-2100 (2005)
Did a nice 45 minute hill run on the treadmill. Settings were 12 intensity, and 7.5 speed. My legs are feeling awesome and everyday I start to get that uneasy feeling in the afternoon that I get after taking a day or two off from running. It's like my legs just can't get enough of it. I got to the gym late tonight so I could only run for 45, but I felt like going for a lot longer than that. The next 3 days I'll probably be training with the track club, but I'll try to get in a good long run.
Monday Jan 23, 2006 #
Treadmill 32:00 [2]
ahr:164 max:172 shoes: Asics GT-2100 (2005)
32 minutes on the treadmill at an easy pace.
Cross-Training (Standing Bike) 22:00 [2]
22 minutes on the standing bike.
Treadmill 20:00 [1]
ahr:150 max:156 shoes: Asics GT-2100 (2005)
20 minute easy jog on the treadmill to finish out the night.
Sunday Jan 22, 2006 #
Orienteering (Line-O) 45:23 [1]
ahr:145 max:167 shoes: Integrators 2005
A tough line-o on the Harold Parker map in Andover, MA. The map was really really technical and hard to read at 1:15000, and the terrain was so thick that reading the map at any kind of speed was virtually impossible. The line-o was basically a slow slog through thick forest.
Orienteering (Control Picking) 42:48 [3] **** 3.7 km (11:34 / km)
ahr:163 max:176 shoes: Integrators 2005
The control picking course was very nice, but the thick woods made it hard to keep the speed up. I was at least able to run though which was nice after the line-o. I had a little bit of trouble at some of the controls but it was mostly from not being sure which feature the control was hung on since we had no descriptions and the circles were all a bit off. I also made one bad route choice error when I decided to cross a stream insted of running to a trail crossing. The stream had a lot more water than I expected and it took me a while to cross since I didn't want to get my feet wet.
Here are my splits with average and max hr:
1 - 1:47 - 144 - 162
2 - 1:25 - 166 - 169
3 - 1:50 - 166 - 170
4 - 2:41 - 167 - 172
5 - 2:43 - 170 - 176
6 - 1:32 - 171 - 174
7 - 4:11 - 162 - 174
8 - 3:14 - 159 - 165
9 - 1:35 - 155 - 160
10 - 2:15 - 162 - 168
11 - 3:10 - 163 - 169
12 - 1:04 - 158 - 163
13 - 2:24 - 162 - 170
14 - 1:14 - 166 - 168
15 - 1:29 - 169 - 171
16 - 1:26 - 165 - 170
17 - 1:49 - 159 - 165
18 - 2:10 - 148 - 168
19 - 1:32 - 169 - 172
20 - 1:26 - 168 - 172
F - 1:41 - 170 - 173
Here are my splits with average and max hr:
1 - 1:47 - 144 - 162
2 - 1:25 - 166 - 169
3 - 1:50 - 166 - 170
4 - 2:41 - 167 - 172
5 - 2:43 - 170 - 176
6 - 1:32 - 171 - 174
7 - 4:11 - 162 - 174
8 - 3:14 - 159 - 165
9 - 1:35 - 155 - 160
10 - 2:15 - 162 - 168
11 - 3:10 - 163 - 169
12 - 1:04 - 158 - 163
13 - 2:24 - 162 - 170
14 - 1:14 - 166 - 168
15 - 1:29 - 169 - 171
16 - 1:26 - 165 - 170
17 - 1:49 - 159 - 165
18 - 2:10 - 148 - 168
19 - 1:32 - 169 - 172
20 - 1:26 - 168 - 172
F - 1:41 - 170 - 173
Trail Run long 1:00:31 [2]
ahr:156 max:174 shoes: Asics GT-2100 (2005)
We were supposed to do a 7k course at the end, but I had had enough of these woods so I decided to do a long trail run instead. It felt great to stretch my legs out and really run at first, but by about half-way through my legs started to feel really tired and achy. I stopped a couple times to stretch which helped a bit. My legs were aching pretty badly by the end which was a bit weird. They didn't really feel that tired, just achy. I guess they were passed the tired stage and were just plain exhausted. The orienteering must have taken more out of me than I had thought. 2.5 hours of training is a lot for a day though, so I guess it is understandable.
Friday Jan 20, 2006 #
Treadmill 20:00 [2]
ahr:164 max:175 shoes: Asics GT-2100 (2005)
A nice 20 run on the treadmill to warm up. I set it at 6.0 incline and 7.0 speed. I was breathing pretty hard towards the end, but my legs felt great.
My blisters have been bothering me quite a bit so I bought some nice blister bandages. I put them on with tape over them and I was able to run fine although I was a bit conscious of them at the beginning. The outside of my left foot started to get really sore because I was favoring the inside where the blister was. I think I was favoring it more because of my consciousness of the blister than because the blister was actually bothering me because after a while I forgot about it and it was fine.
My blisters have been bothering me quite a bit so I bought some nice blister bandages. I put them on with tape over them and I was able to run fine although I was a bit conscious of them at the beginning. The outside of my left foot started to get really sore because I was favoring the inside where the blister was. I think I was favoring it more because of my consciousness of the blister than because the blister was actually bothering me because after a while I forgot about it and it was fine.
Treadmill warm up/down (Cool Down) 2:50 [1]
ahr:150 max:167 shoes: Asics GT-2100 (2005)
After the workout the treadmill always goes into cooldown mode and this time I ran with it a bit to ease off my legs. It started to get so slow though that I stopped after 2.5 minutes.
Cross-Training (Standing Bike) 24:00 [2] 7.5 mi (3:12 / mi)
I decided to do some biking in the gym today so that I wouldn't spend so much time running on my blisters and give them a chance to heal. So I tried out the standing bike for the first time. It took some getting used to, but after readjusting the seat a couple times I started to get into it. I did a hill setting which was pretty nice, but the intervals went way too low in between. I'll have to try the random setting next time which doesn't vary the intervals quite so much.
My butt started to get pretty sore after the first 15 minutes, so I didn't do a second session like I had planned. I'll have to work my bunns up to the point where I can sit on this thing for more than 24 minutes a day. It turned out my blisters weren't that bad with the bandage on so I ran instead.
My butt started to get pretty sore after the first 15 minutes, so I didn't do a second session like I had planned. I'll have to work my bunns up to the point where I can sit on this thing for more than 24 minutes a day. It turned out my blisters weren't that bad with the bandage on so I ran instead.
Stretching/Warmup warm up/down (Stretching) 10:00 [1]
I was feeling a bit sore after the bike ride so I spent 10 minutes stretching before I hit the treadmill again.
Treadmill hills 45:00 [1] 5.0 mi (9:00 / mi)
ahr:149 max:162 shoes: Asics GT-2100 (2005)
I finished out the workout session with a nice easy 45 minute jog on the treadmill. I set it to the hill setting so that I wouldn't get bored out of my mind, but put it on the 10 level intensity (out of 20) so that it the hills didn't get very steep. I kept the speed at 6.5 mph so that it was nice and easy. I felt really great and just settled into it. My blisters didn't bother me a bit, and the hill intervals kept me from getting bored out of my mind.
One of the most important things I learned from Holger Hott Johansen at the GHO Winter Training Camp 2 weeks ago was that time spent training is more important than how hard you can push when you get out there. It was really nice to just settle into an easy 45 minute jog and not feel like I was dying. I really like focusing on training hours because then I don't go out and run really hard every time. This way I am able to pace myself and get in the base that I need to really pick up the training later this Spring.
One of the most important things I learned from Holger Hott Johansen at the GHO Winter Training Camp 2 weeks ago was that time spent training is more important than how hard you can push when you get out there. It was really nice to just settle into an easy 45 minute jog and not feel like I was dying. I really like focusing on training hours because then I don't go out and run really hard every time. This way I am able to pace myself and get in the base that I need to really pick up the training later this Spring.
Note
This puts me up to 17 hours so far this year, so I am only 3 hours behind pace to reach my goal of 150 by June.
I'm expecting Sunday to be a big day for training since I am going for a long run with some friends in the morning and I have a volleyball game in the afternoon. I'll go for another long and easy day tomorrow and see what I can do on the bike. I really like the idea of using it as a training tool, and it is so convenient that it is right next to the treadmill. I can just hop between them. And it will keep me from doing too many miles on the treadmill. I am not sure how much impact it puts on my legs.
I'm expecting Sunday to be a big day for training since I am going for a long run with some friends in the morning and I have a volleyball game in the afternoon. I'll go for another long and easy day tomorrow and see what I can do on the bike. I really like the idea of using it as a training tool, and it is so convenient that it is right next to the treadmill. I can just hop between them. And it will keep me from doing too many miles on the treadmill. I am not sure how much impact it puts on my legs.
Thursday Jan 19, 2006 #
Road Run warm up/down 18:06 [1] 2.1 mi (8:37 / mi)
ahr:149 max:161 shoes: Asics GT-2100 (2005)
First day with the Winter Track Club. We started with a nice easy jog down to Institute Park. It was pretty chilly, but I was trussed up real nice in my sexy tights, so I felt great.
Interval Training intervals 26:00 [4]
ahr:170 max:180 shoes: Asics GT-2100 (2005)
Ran in circles for 26 minutes doing 3, 2, 1 minutes on at a time with 1 minute easy jog in between. We did three straight sets. I felt a little tired but not too bad. Pushed it out pretty well at the end. Here are my splits with Average HR and Max HR:
1 - 3:00 - 156 - 174
r -1:00 - 168 - 173
2 - 2:00 - 171 - 176
r - 1:00 - 171 - 176
3 - 1:00 - 173 - 178
r - 1:00 - 171 - 177
4 - 3:00 - 174 - 178
r - 1:00 - 167 - 173
5 - 2:00 - 172 - 177
r - 1:00 - 172 - 177
6 - 1:00 - 170 - 177
r - 1:00 - 175 - 180
7 - 3:00 - 172 - 174
r - 1:00 - 171 - 174
8 - 2:00 - 172 - 176
r + 9 - 2:00 - 172 - 179
1 - 3:00 - 156 - 174
r -1:00 - 168 - 173
2 - 2:00 - 171 - 176
r - 1:00 - 171 - 176
3 - 1:00 - 173 - 178
r - 1:00 - 171 - 177
4 - 3:00 - 174 - 178
r - 1:00 - 167 - 173
5 - 2:00 - 172 - 177
r - 1:00 - 172 - 177
6 - 1:00 - 170 - 177
r - 1:00 - 175 - 180
7 - 3:00 - 172 - 174
r - 1:00 - 171 - 174
8 - 2:00 - 172 - 176
r + 9 - 2:00 - 172 - 179
Road Run 18:43 [1] 2.1 mi (8:55 / mi)
ahr:148 max:163 shoes: Asics GT-2100 (2005)
Nice easy jog back from Institute Park. It was pretty cold by this point and my legs were feeling pretty tired.
Note
I have finally updated my log so that it is up to date for the year. I did a bit of analysis and I am just about on my goal of 300 hours for the year. However, I am already 4 hours behind in my goal to get 150 hours before June and that is the important one, so I am going to have to pick up the hours a bit for the next week or two.
Wednesday Jan 18, 2006 #
Cross-Training (Basketball) 1:00:00 [2]
shoes: Asics GT-2100 (2005)
I played basketball with some friends for about an hour. It wasn't that intense but I ran a lot. I still had lots of energy at the end so I hit the treadmill.
Treadmill hills 30:00 [4]
shoes: Asics GT-2100 (2005)
I ran the hill setting on the treadmill for 30 minutes after playing basketball for an hour. I had lots of energy when I started so I set it at 10 mph, but quickly started lowering the speed until I settled in at 6.5 mph. The hill setting is pretty intense. I like how it moves you up and down in 1 minute intervals. I don't think I could run on the highest setting for too long, the air i s just too thin up there. I felt pretty tired by the end.
Tuesday Jan 17, 2006 #
Cross-Training 1:00:00 [1]
Played some volleyball last night. It was fun to jump around, but I didn't feel like I got quite as good a workout as normal. It wasn't as intense as usual.
Monday Jan 16, 2006 #
Stretching/Warmup warm up/down (Stretching) 10:00 [1]
Just some nice stretching before hitting the treadmill. My legs were a bit stiff but not too bad after a day off yesterday.
Treadmill 32:00 [3] 4.0 mi (8:00 / mi)
ahr:169 max:174 shoes: Asics GT-2100 (2005)
A solid 32 minute session on the treadmill at 7.5 speed and 4.0 climb. I felt pretty good but it's always hard to run on the treadmill for long, so I took a break for some more stretching at 32 minutes.
Stretching/Warmup warm up/down (Stretching) 10:00 [1]
Felt pretty decent and even more loose after running.
Treadmill 32:00 [2] 4.0 mi (8:00 / mi)
ahr:165 max:168 shoes: Asics GT-2100 (2005)
Put it on the Cardio setting for the second session to hold my HR at 165. It's nice how it adjusts the climb to keep my HR at the target rate. Anyway, I started getting nasty gas midway through and had to take a bathroom break at 13 minutes before finishing up the last 19.
I started to feel really zoned out by the end, but not really that tired. The treadmill just makes me feel really weird and it is hard to get a decent workout on it.
I started to feel really zoned out by the end, but not really that tired. The treadmill just makes me feel really weird and it is hard to get a decent workout on it.
Saturday Jan 14, 2006 #
Road Run 55:45 [2]
ahr:162 max:174 shoes: Asics GT-2100 (2005)
Another nice easy run around the Hungry Hollow. Again I just looked for hills to climb and then looped back around to do them again. I finished with the same loop through the Birds which also has a good set of hills. Just out of curiousity I timed the Birds section since I think I will incorporate it into most of my long runs around here, and I ran it in 16:39. I think that that was a bit faster than last night which was probably closer to 20 minutes. I was raining and extremely windy tonight, and I was so cold that I ran faster toward the end of the run just to stay warm. My hands were completely numb anyway and I tried shaking them while I was running to get the blood flowing, but they were so wet that the wind just cut through them.
Other than being absolutely freezing I felt great, although I am starting to develop a nice set of blisters on the insides of my feet. I'll have to be sure to tape them up for a while while I am exercising.
Other than being absolutely freezing I felt great, although I am starting to develop a nice set of blisters on the insides of my feet. I'll have to be sure to tape them up for a while while I am exercising.
Friday Jan 13, 2006 #
Trail Run long 1:25:00 [2]
ahr:164 max:175 shoes: Asics GT-2100 (2005)
A nice long run in the Hollow. I wasn't sure how to get a good 90 minute run in, but I almost did it by doing some serious loops. I ran a loop up and over a good hill 4 times and then finished out with a nice hilly loop through the Birds.
I took it easy and felt pretty awesome. Now I just have to finish logging the past week's training...
I took it easy and felt pretty awesome. Now I just have to finish logging the past week's training...
Thursday Jan 12, 2006 #
Note
I turned 20 today and man am I feeling old! No time for running on my birthday because I had to pick up my present at the airport... Sophie and a nice bottle of Austrian wine. What more could a man want?
Wednesday Jan 11, 2006 #
Orienteering (Settting Controls) 47:12 [2]
ahr:162 max:223 shoes: Integrators 2005
I had to finish setting the course for Mårten since it got too dark last night to finish. Mårten ended up running it in 57 minutes. It was pretty tough running in the snow, so I have a feeling that was a pretty good time on the 6.5k 225m course although I didn't run it to compare.
I can't figure out why my HR jumps up to 223 some times for no reason. My max is 200, so obviously 223 is a mistake. Sometimes it hovers between 220 and 225 for a while. Strange.
Anyway, it was fun to meet Mårten and chew the fat a bit. I'll write a note about it later, but I have to go eat now...
I can't figure out why my HR jumps up to 223 some times for no reason. My max is 200, so obviously 223 is a mistake. Sometimes it hovers between 220 and 225 for a while. Strange.
Anyway, it was fun to meet Mårten and chew the fat a bit. I'll write a note about it later, but I have to go eat now...
Note
Ok, so I picked up Mårten Bostrom from NYC today and took him to the Baileytown map in Harriman State Park. He ran a course I had set for him, and then I took him to the train station in Newark to catch a train to Trenton.
It was interesting to talk with Mårten about what he is up to in terms of training. For those of you who don't know Mårten, he is one of the younger members of the Finnish National Team, and is probably one of the fastest Orienteers in the world right now. This past Fall Mårten moved to northern Arizona to attend University at Northern Arizona University (NAU). I was extremely curious as to why one of the world's best Orienteers wanted to move to Arizona, where there is virtually no Orienteering.
Mårten basically said that he is focusing on Track at the moment and that he is running the 10,000 meters for NAU. He wants to qualify for the Finnish National Track Team to run in the European Championships. I asked him what kind of time he would need to run for that and he said he needs to get under 28:50 to have a chance to qualify. He says was running around 29:50 last summer.
His main reason for going to Northern Arizona was that he wanted to train at altitude (Flagstaff is at 7000 ft) and that he wanted a place that was fairly warm year-round.
I was naturally disappointed that he didn't want to get more involved with the Orienteering community here in the States, but it is still pretty cool to have him around. I made sure to show him Attackpoint and especially the events calendar so that he can keep an eye out for meets that he might be able to attend. He says he would like to make a map or two in his area, so he is not trying to avoid Orienteering, it just isn't his priority.
He said that he is still going to try out for the Finnish WOC Team this summer, but only in the sprint distance. He also said that he will probably focus on Orienteering again after his Track career is over since he will still be young enough to be an elite level Orienteer even after he is too old to be at that level in Track. I thought that that was in interesting observation since he will probably be able to make the transition back to Orienteering pretty easily if he doesn't let it drop completely, and his speed will certainly give him a huge advantage. Although with the amount of technical training that the top Orienteers are doing these days, it make take years to develop it to the level where you can compete with the even if you are a lot faster.
It will be interesting to see how he does. Carsten Juergenson (sic) was certainly able to stay very near the top level in Orienteering after a very successful career in XC running, although he was never quite at the top. For now Mårten will at least be running the Jukola with his club Turun Metsänkävijä which was 6th last year with Mårten on the last leg. We'll see if they let him run the last leg again this year even though he hasn't been doing any real Orienteering all year.
It was interesting to talk with Mårten about what he is up to in terms of training. For those of you who don't know Mårten, he is one of the younger members of the Finnish National Team, and is probably one of the fastest Orienteers in the world right now. This past Fall Mårten moved to northern Arizona to attend University at Northern Arizona University (NAU). I was extremely curious as to why one of the world's best Orienteers wanted to move to Arizona, where there is virtually no Orienteering.
Mårten basically said that he is focusing on Track at the moment and that he is running the 10,000 meters for NAU. He wants to qualify for the Finnish National Track Team to run in the European Championships. I asked him what kind of time he would need to run for that and he said he needs to get under 28:50 to have a chance to qualify. He says was running around 29:50 last summer.
His main reason for going to Northern Arizona was that he wanted to train at altitude (Flagstaff is at 7000 ft) and that he wanted a place that was fairly warm year-round.
I was naturally disappointed that he didn't want to get more involved with the Orienteering community here in the States, but it is still pretty cool to have him around. I made sure to show him Attackpoint and especially the events calendar so that he can keep an eye out for meets that he might be able to attend. He says he would like to make a map or two in his area, so he is not trying to avoid Orienteering, it just isn't his priority.
He said that he is still going to try out for the Finnish WOC Team this summer, but only in the sprint distance. He also said that he will probably focus on Orienteering again after his Track career is over since he will still be young enough to be an elite level Orienteer even after he is too old to be at that level in Track. I thought that that was in interesting observation since he will probably be able to make the transition back to Orienteering pretty easily if he doesn't let it drop completely, and his speed will certainly give him a huge advantage. Although with the amount of technical training that the top Orienteers are doing these days, it make take years to develop it to the level where you can compete with the even if you are a lot faster.
It will be interesting to see how he does. Carsten Juergenson (sic) was certainly able to stay very near the top level in Orienteering after a very successful career in XC running, although he was never quite at the top. For now Mårten will at least be running the Jukola with his club Turun Metsänkävijä which was 6th last year with Mårten on the last leg. We'll see if they let him run the last leg again this year even though he hasn't been doing any real Orienteering all year.
Tuesday Jan 10, 2006 #
Orienteering (Setting Controls) 56:15 [1]
ahr:156 max:181 shoes: Integrators 2005
Setting controls on a course on the Baileytown map in Harriman. Mårten Bostrom is coming tomorrow to run it. I got about half-way through before it got so dark that I couldn't see the rocks on the ground, so I had to cut out. I'll have to finish setting the second half tomorrow.
Sunday Jan 8, 2006 #
Orienteering 1:22:25 [3] **** 10.0 km (8:15 / km)
ahr:169 max:179 spiked:34/37c shoes: Integrators 2005
A nice long Orienteering course on the terrain next to the upcoming NA Champs terrain outside of Hamilton, Canada. The course was 10k and had 37 controls with 4 butterfly loops. I had never run a course with butterfly loops before, so that was interesting. It was a little confusing at first to keep track of which control to go to next since the main control in the middle of the loop was always numbered for the last time you were supposed to use it. So for example we ran from control 3 to control 4 which was the middle of a butterfly loop, but control 4 was marked as control 10 since that we came to it 3 times and the last time it was the 10th control. Basically we went from 3 to 10 to 5, 6 and back to 10, then 8, 9, and finally 10 again before going to number 17 which was the beginning of the next butterfly loop.
The terrain was really cool though. It was quite flat with 2.5m contours to make things interesting. There were lots of little hills and ridges and quite a few rock features so that it almost felt like a flat version of Harriman. There was quite a bit of snow on the ground though which slowed things down a bit. I took it pretty easy since I was tired from all the training. I felt confident in the terrain although I did make one pretty bad mistake from simply not paying attention. The funny thing is that control was the middle of a butterfly loop and I messed it up both the first time and the third time I came to it. Pretty stupid.
It was a really fun course though and I really liked the terrain. Hopefully I will be able to make it for the NA Champs in the Fall and kick some Canadian ass!
The terrain was really cool though. It was quite flat with 2.5m contours to make things interesting. There were lots of little hills and ridges and quite a few rock features so that it almost felt like a flat version of Harriman. There was quite a bit of snow on the ground though which slowed things down a bit. I took it pretty easy since I was tired from all the training. I felt confident in the terrain although I did make one pretty bad mistake from simply not paying attention. The funny thing is that control was the middle of a butterfly loop and I messed it up both the first time and the third time I came to it. Pretty stupid.
It was a really fun course though and I really liked the terrain. Hopefully I will be able to make it for the NA Champs in the Fall and kick some Canadian ass!
Stretching/Warmup warm up/down 5:00 [1]
ahr:150 max:163 shoes: Integrators 2005
Just a nice easy warm up on the trail to the start of the course. Feeling pretty good although a bit tired.
Saturday Jan 7, 2006 #
Orienteering 1:09:48 [3]
shoes: Integrators 2005
Interesting THOMASS race. I made a bad decision for control order on the first 3 and ended up out of the lead right away. I didn't have much in me anyway, so I just took easy after that. It turned out to be a nice training run.
Friday Jan 6, 2006 #
Stretching/Warmup warm up/down (Warmup) 8:52 [1]
ahr:157 max:174 shoes: Integrators 2005
Warmup for the Sprint on the Rattlesnake Point map. It was absolutely freezing!
Orienteering race (Sprint Race) 17:36 [4] 2.5 km (7:02 / km) +75m 6:07 / km
ahr:177 max:183 shoes: Integrators 2005
Sprint race on the Rattlesnake Point map north of Hamilton. I made two significant errors. One of them was a simple route choice error when I chose to run out to a road instead of going directly over a hill. It turned out that the route out to the road was covered with deadfall and I lost about 30 seconds on another guy who was right behind me at the previos control.
The other mistake was simply not noticing that a large fence in between two controls was uncrossable. When I got there I realized that I would probably be disqualified for climbing it so I ran around. I probably lost a good 20 seconds going straight to the fence and then around rather than going straight to the end of the fence from the last control.
Other than that I was just a bit slow. I ended up losing by over 2 minutes to Mike Smith. My HR average for the race was only 177 which is a bit low. I know that I am not in top shape, but there is no excuse for not pushing hard enough. I don't know why, I just didn't have that extra push.
The other mistake was simply not noticing that a large fence in between two controls was uncrossable. When I got there I realized that I would probably be disqualified for climbing it so I ran around. I probably lost a good 20 seconds going straight to the fence and then around rather than going straight to the end of the fence from the last control.
Other than that I was just a bit slow. I ended up losing by over 2 minutes to Mike Smith. My HR average for the race was only 177 which is a bit low. I know that I am not in top shape, but there is no excuse for not pushing hard enough. I don't know why, I just didn't have that extra push.
Orienteering 47:36 [4]
ahr:167 max:184 shoes: Integrators 2005
Awesome relay training in the afternoon with the top guys. We ran 3 or 4 forked legs in a group and then gathered together and ran several more. It was really fun to run head-to-head with the other guys and try to focus on my own course. I pushed really hard to stay up at the front, but I was feeling pretty tired.
Thursday Jan 5, 2006 #
Orienteering 54:07 [3] **** 6.1 km (8:52 / km) +350m 6:54 / km
ahr:180 max:188 shoes: Integrators 2005
First training of GHO's National Winter Training Camp. It was extremely muddy, but the temperature was quite comfortable after a few minutes of running. Unfortunately my lungs didn't like it quite as much and for most of the course I felt like I was sucking diseased air. I hate those first runs in cold weather when your lungs haven't adjusted yet.
Anyway, I took it pretty easy but I still managed to hold a HR average of 180 which is my race pace in Orienteering, so even though I wasn't trying to run fast, I was hurting. I wonder if the fact that breathing was so uncomfortable had anything to do with the high heart rate or if I am just that out of shape. Maybe I was pushing a lot harder through that muddy ground than I thought that I was.
My legs felt great the whole way, and I almost wished I could have run faster at times, but my lungs weren't having any of that!
Anyway, I took it pretty easy but I still managed to hold a HR average of 180 which is my race pace in Orienteering, so even though I wasn't trying to run fast, I was hurting. I wonder if the fact that breathing was so uncomfortable had anything to do with the high heart rate or if I am just that out of shape. Maybe I was pushing a lot harder through that muddy ground than I thought that I was.
My legs felt great the whole way, and I almost wished I could have run faster at times, but my lungs weren't having any of that!
Trail Run 6:19 [2] 1.2 km (5:16 / km)
ahr:172 max:180 shoes: Integrators 2005
Easy warm-up jog to the start of the afternoon training. I was freezing so I ran harder than I wanted to, but it felt good to stretch out my legs anyway.
Orienteering 35:27 [3] **** 3.5 km (10:08 / km)
ahr:179 max:186 shoes: Integrators 2005
Afternoon training was a control-picking course of about 7km with nice cutoff point somewhere in the middle. I decided to take the cutoff and try to run the course at a decent speed.
My lungs felt much better after the morning's break-in session, but I was still digesting lunch, so I still felt crappy the whole way around.
As soon as I got into the woods and realized how steep and muddy it was I knew that I wasn't going to able to run at a very fast pace. The whole course was set either on the sides of these extremely muddy and steep hills or over them, down the gorge on the other side, through the stream and back up the next bank.
It was a tough slog and I felt pretty tired at the end. I'm glad I didn't do the whole thing. I think I might even skip the evening training to rest up for tomorrow's sprint.
My lungs felt much better after the morning's break-in session, but I was still digesting lunch, so I still felt crappy the whole way around.
As soon as I got into the woods and realized how steep and muddy it was I knew that I wasn't going to able to run at a very fast pace. The whole course was set either on the sides of these extremely muddy and steep hills or over them, down the gorge on the other side, through the stream and back up the next bank.
It was a tough slog and I felt pretty tired at the end. I'm glad I didn't do the whole thing. I think I might even skip the evening training to rest up for tomorrow's sprint.
Trail Run 7:00 [3] 1.2 km (5:50 / km)
shoes: Integrators 2005
Easy jog back to the parking lot.
Monday Jan 2, 2006 #
Road Run 35:03 [3]
ahr:169 max:186 slept:0.0
Today was the beginning of the 2006 season for me. It was cold and raining, and just about the nastiest weather that I have run in in a long time, but if felt great to be back out there again. On Thursday, the GHO Winter Training Camp starts and I am really excited to kick start my season. On the 11th Mårten Boström is coming to Harriman to train with me, and on the 12th I turn 20, so it's high time I get my shit together and put down a real year of training.
300 hours of logged training, that is my goal. It's almost more of a goal to get my logging on track, but I think that that will help keep me motivated, so it should carry over into my training as well. 300 hours sounds good to me. Then when I start winning big international events I can tell Orienteering Today how I am planning on increasing my training by 100 hours or so. That's right, I'm gonna be just like Sime!
300 hours of logged training, that is my goal. It's almost more of a goal to get my logging on track, but I think that that will help keep me motivated, so it should carry over into my training as well. 300 hours sounds good to me. Then when I start winning big international events I can tell Orienteering Today how I am planning on increasing my training by 100 hours or so. That's right, I'm gonna be just like Sime!