Training Log Archive: iansmithIn the 28 days ending Feb 28, 2015:
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Friday Feb 27, 2015 #
9 PM
Running 35:00 [1] 7.0 km (5:00 / km)
shoes: 201409 Asics Gel Sonoma
Wednesday Feb 25, 2015 #
Note
Colonel-in-Chief Sir Nils Olav, Supreme Commander of the Norwegian Royal Guard:
https://www.youtube.com/watch?v=zr4VLMAEZ-E
https://www.youtube.com/watch?v=zr4VLMAEZ-E
Tuesday Feb 24, 2015 #
10 PM
Running 45:37 [1] 8.53 km (5:21 / km)
(sick) shoes: 201409 Asics Gel Sonoma
Easy run home via my Putnam Ave route. It was snowing. My throat felt ok while running, though it is still sore. I have developed a typically unproductive cough with some post-nasal drip. It felt wonderful to get out even for a ginger plod; I have been getting cabin fever cooped up fighting this illness.
Thursday Feb 19, 2015 #
Note
Made travel arrangements for team trials - I am flying into Columbus, OH on Thursday night and flying out Sunday night. I am renting a car if anyone else wants to make similar arrangements. Flights into Columbus were considerably less expensive than Cincinnati, Dayton, Louisville, and Charleston. Unfortunately, it took weeks for these prices to emerge because the airline ticket market is stupid and inefficient.
10 PM
Running 34:06 [1] 5.87 km (5:48 / km) +30m 5:40 / km
(sick) shoes: 201409 Asics Gel Sonoma
Frigid evening run. My throat pained me greatly, and I lacked energy. However, it was good to get the legs moving, however briefly.
Tuesday Feb 17, 2015 #
Note
(sick) (rest day)
I'd like to thank my LocalSportsTeam for the following, which is what happens when you make a bet with fun people:
Props if you recognize the significance of BigWillyStyle's posse. Now we just need to get Sam into one of those, though for different reasons.
Props if you recognize the significance of BigWillyStyle's posse. Now we just need to get Sam into one of those, though for different reasons.
Monday Feb 16, 2015 #
Note
(rest day)
I checked my duffel bag before my non-stop flight from Seattle to Boston so I wouldn't have to carry it around the airport and deal with it on the plane. JetBlue allows one free checked bag, so the incentive was obvious. Unfortunately, my bag was lost in transit; it has since been found, so presumably it got stuck in Seattle somehow even though I checked it over two hours before departure. All my valuables were in my carry-on, but it was an interesting exercise to estimate the value of the duffel. The O-shoes, casual clothing, sleeping bag, and personal effects would have been easily replaced; the O-kit and orienteering equipment - compass, e-punch, etc would have been more difficult to replace and have sentimental value.
Fortunately, it's being delivered to my pad. This is a good reminder that when traveling to an orienteering event, it is useful to have a complete O-set in the carry on so loss of luggage does not hinder you.
Fortunately, it's being delivered to my pad. This is a good reminder that when traveling to an orienteering event, it is useful to have a complete O-set in the carry on so loss of luggage does not hinder you.
Sunday Feb 15, 2015 #
12 PM
Running 11:47 [3] 1.63 km (7:14 / km) +1m 7:13 / km
shoes: 201408 Inov-8 Bare-grip 200
Warmup for the prologue.
Orienteering 17:58 [3] 2.74 km (6:33 / km) +104m 5:30 / km
11c shoes: 201408 Inov-8 Bare-grip 200
Race #4 at Centennial Park. Holy crap, stairs. I made one iffy route choice when I switched from the correct, right route to 2 minimizing stair action to the middle more stair-intensive route. Otherwise, I just lacked oomph. I was five seconds back of Ethan at control 4 (9:25, 9:30), but ran 8:10 to his 7:00 on the last 7 controls without any clear mistakes. Thirty seconds came on the stair climb to 6, so I suspect I just ran out of gas.
2 PM
Orienteering 20:49 [3] 3.48 km (5:59 / km) +30m 5:44 / km
20c shoes: 201408 Inov-8 Bare-grip 200
Event 5, South Surrey, chase start. I was worried I wouldn't make the chase after my poor showing in the prologue, but the chase window was five minutes, so I squeaked in at three minutes back of the leader, Damien. I really wish I could have this one back. I started out by blowing the first control when I ran down the wrong trail, losing 20s. I never really got things going on this the most corn-mazey map of the camp; I ran with the pack to 2 and 3, then split off on a poor route to 4 right via the big trail. At 4, I was already 80s back of the leaders, and over a minute back of BigWillyStyle. I tripped over a chain fence en route to 7, and was a full 2 minutes back of Enger at the map exchange. I made a big 30s mistake at 13 - a 30s leg, then just fumbled my way to the finish ahead of a small pack. A terrible day.
It's interesting to consider what went wrong:
- Big mistake at 1, consequently completely out of sorts on the tricky legs 2-3. I pulled it together by 5, but I wasn't really orienteering until I had already committed to a bad route to 4.
- Second big mistake at 13 wrecks my head again, slow recovery
- Slow, tired.
It's interesting to consider what went wrong:
- Big mistake at 1, consequently completely out of sorts on the tricky legs 2-3. I pulled it together by 5, but I wasn't really orienteering until I had already committed to a bad route to 4.
- Second big mistake at 13 wrecks my head again, slow recovery
- Slow, tired.
Orienteering 17:23 [3] 1.62 km (10:46 / km) +24m 10:01 / km
7c shoes: 201408 Inov-8 Bare-grip 200
After playing splits with Enger and ebone, I decided to jog 1-7 again to practice what I should have been doing. I actually made a poor attack to 2 from the big trail, but apart from that, things were much clearer. I ran into Tori Owen, Tori Borish, Tyra, and Siri doing the same thing and discussed routes a bit before continuing.
4 PM
Orienteering 20:00 [3] 3.0 km (6:40 / km) +10m 6:33 / km
shoes: 201408 Inov-8 Bare-grip 200
The final training of the session was a dice-O score-O partner exercise. In a dice-O, the control selection is dictated by dice rolls and so is unpredictable, suboptimal, and sort of fun. I partnered with Kate from COC, and we had a good showing. My highlight was on my return to the start from control 12; Will Enger popped out of the forest perhaps 10m of me. I was compelled to turn on the afterburners (what was left anyway), and we had a neat little battle over the last 150m.
Saturday Feb 14, 2015 #
12 PM
Orienteering (Relocation) 28:28 [3] 2.41 km (11:47 / km) +47m 10:45 / km
16c shoes: 201408 Inov-8 Bare-grip 200
Relocation exercise with BigWillyStyle. The objective of this exercise was to practice reading along and relocating when running with someone else, e.g. in a relay. We alternated controls and neither of us had the other's course on our maps, so the follower didn't know where we were going. For the first half, the follower read along; for the second half, the follower didn't look at his map at all. It was a fun exercise. I found it useful to glance at my compass periodically while following.
2 PM
Running warm up/down 12:00 [1] 2.0 km (6:00 / km)
shoes: 201408 Inov-8 Bare-grip 200
Warmup jog from the parking on Prospect Ave to the start.
Orienteering (SI Race 2) 26:27 [3] 4.01 km (6:36 / km) +241m 5:04 / km
15c shoes: 201408 Inov-8 Bare-grip 200
Vancouver Sprint Camp SI Race #2, Grousewoods Park. This was a fun race with lots of neat transitions though too long for a standard sprint. The course alternated between forest terrain and controls, streets, and urban detail for maximum stress. I made a dumb mistake when I forgot to punch the start box; I wasn't quite paying attention and assumed I could just run through the start triangle. Oops.
I also was thinking too much about the people around me - I need to learn to totally ignore them and just run. I was flustered at 1 dropping about 10s because of only a vague plan, but had a plan and exited cleanly on a tricky leg to 2. I slowed a little when TBorish - whom I had caught - paused on the road, and we hit 2 together. Controls 3-7 were in an ethereal, vague, foggy forest with subtle contours and not much to navigate on. I relied heavily on compass, distance estimation (using a helpful stream), and looking up. I was clean but slow and probably a bit lucky; I would have been in 4th with a time of 11:34 at 7. I saw two routes to 8 and chose to run on the road; I overlooked the trail, and the road was probably the slowest of the three routes - costing about 30s. I got banged up the marsh at 9 and covered my map in mud, but ran cleanly on 11-end.
If I had punched the start, my time of 26:15 would have been good enough for 8th, 18% back of Graeme Rennie on a day when many people had mistakes. With a perfect run, I was probably capable of shaving two minutes, but I still struggle with slowness.
Splits.
I also was thinking too much about the people around me - I need to learn to totally ignore them and just run. I was flustered at 1 dropping about 10s because of only a vague plan, but had a plan and exited cleanly on a tricky leg to 2. I slowed a little when TBorish - whom I had caught - paused on the road, and we hit 2 together. Controls 3-7 were in an ethereal, vague, foggy forest with subtle contours and not much to navigate on. I relied heavily on compass, distance estimation (using a helpful stream), and looking up. I was clean but slow and probably a bit lucky; I would have been in 4th with a time of 11:34 at 7. I saw two routes to 8 and chose to run on the road; I overlooked the trail, and the road was probably the slowest of the three routes - costing about 30s. I got banged up the marsh at 9 and covered my map in mud, but ran cleanly on 11-end.
If I had punched the start, my time of 26:15 would have been good enough for 8th, 18% back of Graeme Rennie on a day when many people had mistakes. With a perfect run, I was probably capable of shaving two minutes, but I still struggle with slowness.
Splits.
3 PM
Orienteering (Compass) 17:37 [3] 2.71 km (6:30 / km) +87m 5:36 / km
20c shoes: 201408 Inov-8 Bare-grip 200
Compass training exercise. I learned that I'm quite happy staring at my map for long seconds when I should be making quick glances to optimize running economy. I also should look up more. Patrick and someone else videoed everyone, and Brent reviewed my entrance and exit from a control with excellent detail on his tablet with me. Very helpful.
5 PM
Orienteering (2-Man Relay) 21:03 [3] 2.88 km (7:18 / km) +88m 6:20 / km
15c shoes: 201408 Inov-8 Bare-grip 200
Informal competition: a 2-Man sprint relay. I ran with Vancouverite Mantas to form team Jarusevicius/Smith. The legs were forked and varied a bit in length, so it's hard to compare exactly. My runs were generally quite clean with good execution, though I was tired. We finished sixth in a good showing. The highlight of my race was on my second leg, when I chased down COC Junior Siri, then had to struggle to pass her in the short finish chute. I was concerned that the crowd would turn against me trying to run down some little teenage girl, but good cheer was had by all. I chatted briefly afterward with Siri and her sister, who show great talent, promise, and enthusiasm. I also introduced them to ebone, whom they already knew. Oops.
Running warm up/down 4:10 [3] 0.53 km (7:55 / km) +39m 5:47 / km
shoes: 201408 Inov-8 Bare-grip 200
Cool down with Ethan "Hey Mats" Childs.
6 PM
Orienteering (Farsta) 17:29 [3] 3.52 km (4:58 / km) +30m 4:46 / km
25c shoes: 201408 Inov-8 Bare-grip 200
Mass start one-man relay at PNE. This was great fun and a very well designed sprint; it was urban and not all that tricky and definitely emphasized running speed. I found myself in a pack of the Hubsch, Ali, and a few other peeps on the first loop. Ali and Hubsch pulled ahead on part of the second loop, though our forkings broke the group up. On the last loop, I tried to put the hammer down on a tired Hubsch, but he found some motivation and pulled away by a few seconds. I was definitely fatigued - my conditioning is not where it should be, but the bigger problem is that I'm very slow. I finished three minutes back (!) of Damien "rocketboots" K, and a decisive 1:10 behind fastest American Will Enger and 53 seconds behind nemesis AliC. I was only 20s ahead of a gimpy ebone. Still, this finished off a good day of training, and my execution on the sprint was good.
Running warm up/down 5:00 [3] 0.78 km (6:25 / km) +41m 5:05 / km
shoes: 201408 Inov-8 Bare-grip 200
Cool down. Legs were hosed.
Friday Feb 13, 2015 #
Event: 10th Annual Sprint Camp
2 PM
Orienteering 18:02 [2] 3.42 km (5:16 / km) +1m 5:15 / km
20c shoes: 201409 Saucony Ride 6
Vancouver Sprint Camp, training #1. My goal for this training session was to read each leg completely during previous legs and to practice turning the map during each leg. The Nussmobile arrived just as the start window was closing, so we changed quickly and started. Brent Langbakk had put additional out-of-bounds areas on the map that were not represented in the terrain which required better reading ahead. I missed a small patch of OOB at control 5 (split 6) and ran through it.
The second half had a small, detailed playground that I really struggled with. I think that as in corn maze, I need to practice identifying highways and passable areas.
The second half had a small, detailed playground that I really struggled with. I think that as in corn maze, I need to practice identifying highways and passable areas.
3 PM
Running 12:07 [1] 1.82 km (6:39 / km) +1m 6:37 / km
shoes: 201409 Saucony Ride 6
Warmup jog for the first race. I did a few drills, grapevines, etc after running.
Orienteering 17:15 [5] 3.5 km (4:55 / km) +3m 4:54 / km
25c shoes: 201409 Saucony Ride 6
Sprint Race #1 at the Vancouver sprint camp, Minoru Park. This was an urban park with a little garden section. My goals were to read each leg ahead and know which way I was going to exit the control before punching. My execution was a little sloppy on both of these points. I was a bit flustered on 1-2, only really settling in after the third control. I think practicing starting and running a few legs on a warmup map would be fantastic help to establish good flow. This may be just a frantic feeling, as I was in 7th, 8 seconds back at the fourth control - much of this due to a slightly sloppy route to 3.
I had a 20 second mistake at control 5 that many suffered; the control site didn't match my mental map - it was behind a broad shrubby tree among several tightly packed ones, not a little individual tree. I was slow to mentally recover from my mistake. I made a 25 second mistake at 8 when I stopped short in the wrong crook of the building - a dumb error from oversimplifying. Controls 9-12 were very simple, and I reset; I was 25% slower on these than Superman. Controls 13-20 were straightforward and longish, with more all-out running than technical detail; I was 19% slower than Damien. Rubber dobbs would have helped, as I was slipping around in my running shoes. I need to be quicker.
Splits.
I had a 20 second mistake at control 5 that many suffered; the control site didn't match my mental map - it was behind a broad shrubby tree among several tightly packed ones, not a little individual tree. I was slow to mentally recover from my mistake. I made a 25 second mistake at 8 when I stopped short in the wrong crook of the building - a dumb error from oversimplifying. Controls 9-12 were very simple, and I reset; I was 25% slower on these than Superman. Controls 13-20 were straightforward and longish, with more all-out running than technical detail; I was 19% slower than Damien. Rubber dobbs would have helped, as I was slipping around in my running shoes. I need to be quicker.
Splits.
Running 13:29 [1] 2.15 km (6:17 / km) +2m 6:15 / km
shoes: 201409 Saucony Ride 6
Wee cool down jog.
Thursday Feb 12, 2015 #
Note
Spent the afternoon walking around Seattle - light rail to Westlake, stopped by the Pike Place Market, the Seattle Aquarium, the first Starbucks, and the Seattle Public Library. I was especially impressed with the library - the building is magnificent and on a grand scale. I lugged my bag because apparently if baggage lockers are made available to the public, the terrorists win. For some reason, people were wearing jackets despite the 16 C weather. It was 25 C colder in Boston when I left.
10 PM
Running 38:00 [1] 7.45 km (5:06 / km) +104m 4:46 / km
shoes: 201409 Saucony Ride 6
Tuesday Feb 10, 2015 #
10 AM
Running (Snow Running) 47:36 [1] 8.63 km (5:31 / km) +42m 5:23 / km
shoes: 201408 Inov-8 Bare-grip 200
Boston was largely shut down for today - the T was closed, and my office was nominally closed. I went for an easy morning run thinking tonight's track workout would be cancelled before heading to work.
Running (Snow Running) 19:27 [1] 2.69 km (7:14 / km) +1m 7:13 / km
shoes: 201408 Inov-8 Bare-grip 200
Easy trudge to work with backpack. Conditions varied from patches of bare pavement to 2 meter piles of snow. Most of the route had at least 5-10 cm of packed snow.
6 PM
Running 22:47 [1] 3.96 km (5:45 / km) +12m 5:40 / km
shoes: 201408 Inov-8 Bare-grip 200
Run to track. Arrived in time to start the first bout.
Running 33:09 [5] 6.6 km (5:01 / km) +18m 4:57 / km
shoes: 201408 Inov-8 Bare-grip 200
Track workout. I figured the track workout would be cancelled, so I lacked attire other than long tights and my Bare grips. I overheated, and my feet were sore in places by the end. The workout was 3x (1200, 600) with 2 minute breaks between. I ran with Jon, Mark, Amore, and Jonathan while Patrick flew solo at a quicker clip. I took splits every 600 on the 1200s. Amore was unstoppable today, pulling away from everyone on the last 1200. Easy peasy. My spirit guide Magnus was in attendance.
1200s: 4:15, 4:19, 4:27 (ugh)
600s: 2:02, 2:00, 2:04
1200s: 4:15, 4:19, 4:27 (ugh)
600s: 2:02, 2:00, 2:04
Running 5:24 [1] 1.0 km (5:24 / km) +18m 4:57 / km
shoes: 201408 Inov-8 Bare-grip 200
I wrapped up with 4x100m strides and a cooldown lap. Patrick joined me for some of the strides.
Running 22:07 [1] 3.17 km (6:59 / km) +27m 6:42 / km
shoes: 201408 Inov-8 Bare-grip 200
Gentle jog back. I was heartbroken to discover that Anna's and the MIT student center were closed.
9 PM
Running 19:16 [1] 2.7 km (7:07 / km) +24m 6:49 / km
shoes: 201408 Inov-8 Bare-grip 200
Legs were stiff on the way home. I accidentally ran 28 km today.
C • Ian, 2
Monday Feb 9, 2015 #
Note
(sick) (rest day)
Today, I felt oddly fatigued and weak - possibly coming down with illness. My body reminded me with pain that I have triceps yesterday; they were sore from my first ski outing of the year.
Saturday Feb 7, 2015 #
11 AM
Cross Country Skiing 1:13:48 12.03 km (6:08 / km) +33m 6:03 / km
ahr:140 max:166
Skate skiing at Weston. Apparently I wasn't moving hard enough; ahr of 140 is lower than even my easy running. My technique is still pretty bad, and I skated mostly in V2 alt with brief moments of V2. I think of the V2-alt rhythm as a quarter note followed by a dotted eight and a sixteenth note. Pushing off on each ski occurs at even intervals, and poling occurs at 3/4 of the interval, just before pushing off on a ski. I think V2 is more like two triplets.
Cross Country Skiing 2:06:50 20.13 km (6:18 / km) +59m 6:13 / km
ahr:135 max:163
I took a quick break for some pizza before continuing. Still slow, but fun. Snow conditions were magnificent.
Friday Feb 6, 2015 #
9 AM
Running (Snow run) 37:50 [1] 7.17 km (5:17 / km) +43m 5:07 / km
shoes: 201409 Asics Gel Sonoma
Had to dodge people and traffic running at this unreasonable hour.
Tuesday Feb 3, 2015 #
8 AM
Running 36:16 [2] 6.64 km (5:28 / km) +3m 5:27 / km
shoes: 201409 Asics Gel Sonoma
Morningrun of the commute variety. It was Moscow-cold.
Monday Feb 2, 2015 #
5 PM
Strength training (Snow Shoveling) 20:00 [1]
Cold and snowy. This is the second snowstorm in seven days, and today was especially cold. Apparently 102 cm of snow has fallen on Boston in the past 7 days. It was -12 C this evening. I thought I lived in Boston not Moscow. It's a little lame to log this, but I displaced a lot of snow.
Sunday Feb 1, 2015 #
Note
rhr:50 (rest day)
Yay Patriots!