Training Log Archive: iansmithIn the 29 days ending Feb 29, 2012:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||
| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | ||||||||||||||||||||||||||||||||
Wednesday Feb 29, 2012 #
9 PM
Running 54:13 11.35 km (4:47 / km) +12m 4:45 / km
ahr:154 max:174 shoes: 201108 Asics GT-2150
After retrieving some boxes of old NEOC maps from Barb's, I went on an evening run in light freezing rain. Conditions were chill: 2° C, drizzling, with a wind of 25 kph. It was intermittently uncomfortable, notable at exposed bridge crossings. I wore SL shirts (a heavy L), tights, and gloves. My original plan was just to run about for 50-60 minutes, but I revised that to include cruise intervals of 4x5 min with 1 min recovery.
I was damp when I finished, and I noted some tightness in my right achilles tendon.
I am listening to book 3 of The Hunger Games; the series has a dystopian premise, but is mediocre at best. Much of the appeal is directed at the target audience of young adults, with a disturbing amount of imagery and description devoted to fashion, and an absurd premise that the feelings and romantic entanglements of the protagonists could somehow have global ramifications. zzzz. Also, two of the protagonists use bows and arrows (albeit with some upgrades) to destroy sophisticated hovercraft. Laughable.
I was damp when I finished, and I noted some tightness in my right achilles tendon.
I am listening to book 3 of The Hunger Games; the series has a dystopian premise, but is mediocre at best. Much of the appeal is directed at the target audience of young adults, with a disturbing amount of imagery and description devoted to fashion, and an absurd premise that the feelings and romantic entanglements of the protagonists could somehow have global ramifications. zzzz. Also, two of the protagonists use bows and arrows (albeit with some upgrades) to destroy sophisticated hovercraft. Laughable.
Strength training 8:00 [3]
Approximately 8 minutes strength mini-session:
25 repetitions (or breaths, for static exercises) of tuckups, oblique crunches, plank, leg lifts, kayakers, tuckups, oblique crunches, superman
25 repetitions (or breaths, for static exercises) of tuckups, oblique crunches, plank, leg lifts, kayakers, tuckups, oblique crunches, superman
Tuesday Feb 28, 2012 #
11 PM
Running 53:25 10.74 km (4:59 / km) +15m 4:56 / km
ahr:150 max:166 shoes: 201104 Mizuno Waverider 14
Evening run along the river. My lower legs felt odd - I hyperextended my left knee a few times forcing my way through Baldwin Hill on Sunday. Conditions were cool: 1° C and still; I wore SL shirts, tights, and gloves.
Monday Feb 27, 2012 #
Note
(rest day)
While my training has made some progress, it is below my ambitions. A comparison to 2010, my best training winter:
Jan-Feb 2010
Jan-Feb 2012
Still getting out-trained by PG, especially if you only compare running and O.
There is more variety in my 2012 regimen, but they're otherwise similar. I had hoped to be at about 210 miles (in accordance with a 1300 mile/year goal) of running and 20-30 hours of O. I will increase my trail running, O-training, and orienteering competition in the next few months, all of which have a lower marginal punishment cost to my body than does road running.
Lessons from the Sycamore Scramble A-meet, February 2010. My plan for the next two weeks: hard week, easy week; get lots of sleep, stay healthy, be in prime condition on race day.
Jan-Feb 2010
Jan-Feb 2012
Still getting out-trained by PG, especially if you only compare running and O.
There is more variety in my 2012 regimen, but they're otherwise similar. I had hoped to be at about 210 miles (in accordance with a 1300 mile/year goal) of running and 20-30 hours of O. I will increase my trail running, O-training, and orienteering competition in the next few months, all of which have a lower marginal punishment cost to my body than does road running.
Lessons from the Sycamore Scramble A-meet, February 2010. My plan for the next two weeks: hard week, easy week; get lots of sleep, stay healthy, be in prime condition on race day.
Sunday Feb 26, 2012 #
11 AM
Running 10:21 1.78 km (5:48 / km) +41m 5:12 / km
ahr:161 max:200 shoes: 201110 Inov-8 X-Talon 212
Orienteering 1:01:29 6.39 km (9:37 / km) +181m 8:26 / km
ahr:160 max:178 27c shoes: 201110 Inov-8 X-Talon 212
I set out to Baldwin Hill for a day of training with Giacomo and Andrew Childs. My sidekicks established that I lack credentials as a driver; I am one of those "Drivers left behind." While I volunteered at the CSU/NEOC A-meet at Baldwin Hill on 23 October 2010, I had been cleared to stop using crutches two weeks previously, and did little besides man the finish. This was my first time on the map.
Boris designed the first exercise for Ali and Alex, and I reproduced it from Ali's QR. I mistakenly transcribed the first part as a control pick rather than the intended attackpoint enlargement, but ignorant of the terrain, I think I would have chosen very subtle attackpoints. The hillside with the first controls of the exercise was intricate, and I took my time reading my map and studying my position. The deadfall at Baldwin Hill was appreciable, and moving was slow.
The second part of the exercise was a straight line running drill; I fared ok, though I tended to get pushed around by contours. The third was a hard, low-visibility control pick, and we finished with two O-tervals. I led the first and crashed and burned. Going from deliberate, careful orienteering to overspeed, downhill intervals was not smooth. Having training partners was helpful; I would have been less motivated to get out to Baldwin alone.
Quickroute
Boris designed the first exercise for Ali and Alex, and I reproduced it from Ali's QR. I mistakenly transcribed the first part as a control pick rather than the intended attackpoint enlargement, but ignorant of the terrain, I think I would have chosen very subtle attackpoints. The hillside with the first controls of the exercise was intricate, and I took my time reading my map and studying my position. The deadfall at Baldwin Hill was appreciable, and moving was slow.
The second part of the exercise was a straight line running drill; I fared ok, though I tended to get pushed around by contours. The third was a hard, low-visibility control pick, and we finished with two O-tervals. I led the first and crashed and burned. Going from deliberate, careful orienteering to overspeed, downhill intervals was not smooth. Having training partners was helpful; I would have been less motivated to get out to Baldwin alone.
Quickroute
Orienteering 1:10:34 8.23 km (8:35 / km) +236m 7:30 / km
ahr:163 max:222 15c shoes: 201110 Inov-8 X-Talon 212
For the second exercise of our intrepid expedition, I set out to run a slightly shorter blue course from the 2010 CSU/NEOC A-meet. I felt tired - from lack of sleep, the first exercise, a lingering cough, and possibly from my dense mileage this week.
My focus for this run was to keep going; my endurance and fitness are vulnerabilities on long courses, and I want to try to simulate race conditions while tired. There were no streamers in the woods. I was sluggish, and I continued to struggle with some of Baldwin Hill. The rock features were subtler than I am used to. I attacked 6 off the cliff to the NE, but I had trouble picking out the control boulder. I made a dumb choice punching through the green to 7, but recovered ok.
I made a huge mistake en route to 8; my plan was to run to the rock wall junction about halfway on the leg, then cross south of the marsh and go straight in. I hit a rock wall, but I thought it was the NS wall, not the lower EW wall. I didn't check my compass adequately, and forced the features to fit my mental image of the terrain. I drifted south to get around what I thought was the small marsh on the line, but it proved to be vast. I pieced together what had happened and corrected, but it was an egregious error. I must check my compass more when I run into decision points to make sure that I am where I think I am.
From the QR, it looks like I selected the wrong knoll when I entered the circle. Oops. On 10, I was great on my compass and checked off features in a tricky area. After passing the pond, I lost track of which knoll I was at and had to try to pick out the rock features. I wasted a few minutes recovering. I finished reasonably well - despite fighting through some thick deadfall en route to 13, but I was slow near the end of the race.
Quickroute
My focus for this run was to keep going; my endurance and fitness are vulnerabilities on long courses, and I want to try to simulate race conditions while tired. There were no streamers in the woods. I was sluggish, and I continued to struggle with some of Baldwin Hill. The rock features were subtler than I am used to. I attacked 6 off the cliff to the NE, but I had trouble picking out the control boulder. I made a dumb choice punching through the green to 7, but recovered ok.
I made a huge mistake en route to 8; my plan was to run to the rock wall junction about halfway on the leg, then cross south of the marsh and go straight in. I hit a rock wall, but I thought it was the NS wall, not the lower EW wall. I didn't check my compass adequately, and forced the features to fit my mental image of the terrain. I drifted south to get around what I thought was the small marsh on the line, but it proved to be vast. I pieced together what had happened and corrected, but it was an egregious error. I must check my compass more when I run into decision points to make sure that I am where I think I am.
From the QR, it looks like I selected the wrong knoll when I entered the circle. Oops. On 10, I was great on my compass and checked off features in a tricky area. After passing the pond, I lost track of which knoll I was at and had to try to pick out the rock features. I wasted a few minutes recovering. I finished reasonably well - despite fighting through some thick deadfall en route to 13, but I was slow near the end of the race.
Quickroute
Saturday Feb 25, 2012 #
12 PM
Running 12:41 2.14 km (5:56 / km) +1m 5:55 / km
ahr:147 max:182 shoes: 201104 Mizuno Waverider 14
Run to get a burrito.
10 PM
Running 58:08 11.1 km (5:14 / km) +50m 5:07 / km
ahr:148 max:173 shoes: 201104 Mizuno Waverider 14
Strength training 2:00 [3]
25 box jumps, 25 tuckups
Friday Feb 24, 2012 #
Note
Are any among my readers interested in designing O-trainings for me (and my peeps)? I can hook you up with OCAD files, and I would be happy to reciprocate.
The Swedish peanut gallery reminded me yesterday that it's time for a haircut. I'm delaying a bit because I want my hair short for the Classic and SML champs to minimize insulating effects and maximize charisma.
The Swedish peanut gallery reminded me yesterday that it's time for a haircut. I'm delaying a bit because I want my hair short for the Classic and SML champs to minimize insulating effects and maximize charisma.
10 PM
Running 33:42 5.51 km (6:07 / km) +53m 5:50 / km
ahr:140 max:159 shoes: 201104 Mizuno Waverider 14
An evening run through a steady rain. Tired.
Thursday Feb 23, 2012 #
6 PM
Running 20:47 3.99 km (5:12 / km) +13m 5:07 / km
ahr:155 max:170 shoes: 201108 Asics GT-2150
Run over to the indoor track workout. I started The Hunger Games on audiobook; while it's nominally targeted at "young adults," the book has been well reviewed, and it lacks vampires.
Running 31:53 6.6 km (4:50 / km)
ahr:154 max:186 shoes: 201108 Asics GT-2150
I atypically arrived in time for drills, and ran 800m of strides and warmup. Among the orienteering group, Magnus, Stephen, and newcomer Alee were in attendance. About half of the 20-25 runners in attendance are running the Amherst 10 mile race this Sunday, so their workout was a relaxed 4x800. With Terry gone and Kevin and John running Amherst, Tom and I were alone in front. He's a bit faster than I am, but I did my best to run my own pace.
The long workout was 800, 2x (1000, 600), 3x 400. The longer intervals were to be run at 5k pace. My legs felt a bit heavy and tired, but I settled into a comfortable groove. We finished with some arduous core and leg exercises involving these large resistance bands. I purchased two of the bands for use later.
800: 2:53
1000, 600: 3:34, 2:06
1000, 600: 3:32, 2:05
3x400: 1:23, 1:22, 1:20
The long workout was 800, 2x (1000, 600), 3x 400. The longer intervals were to be run at 5k pace. My legs felt a bit heavy and tired, but I settled into a comfortable groove. We finished with some arduous core and leg exercises involving these large resistance bands. I purchased two of the bands for use later.
800: 2:53
1000, 600: 3:34, 2:06
1000, 600: 3:32, 2:05
3x400: 1:23, 1:22, 1:20
Strength training 10:00 [2]
Running 19:05 3.27 km (5:51 / km) +3m 5:49 / km
ahr:144 max:152 shoes: 201108 Asics GT-2150
I ran home and stopped for a recovery burrito, which I washed down with some recovery chocolate milk. If I finish my set of tasks this evening, I might play some recovery Starcraft and listen to some recovery R. Strauss.
Wednesday Feb 22, 2012 #
6 AM
Running 1:17:54 15.7 km (4:58 / km) +46m 4:53 / km
ahr:159 max:184 shoes: 201108 Asics GT-2150
For unclear reasons, I fell asleep last night at 9 PM (who goes to bed at 9? Madness) before I went out on my run. I woke up this morning and set out on a longer run than I had scheduled for Tuesday. I finished the Fahrenheit 451 audiobook, which was an excellent novel.
I ran in silence for the latter half of the run, and it was serene. The city still slumbered when I started, and activity increased as time passed. A few pairs, doubles and eights were on the water as I cruised past. A cluster of weary rowers at the MIT boathouse set up their equipment while a dog (whose breed Lori probably knows) happily bounded around on the dock with a stick clutched triumphantly in its mouth. Life equilibrates, finds homeostasis. Perhaps that state is happiness? In Gore Park near McGrath highway, I discovered to my horror that the landscapers are cultivating a shrub of green briar. I imagine they will learn their lesson when the shrub eats a few children.
I wonder if I'm running my easy runs too fast; this run was at about 80% of my HR max. While it was clearly below threshold, perhaps a run at 70-75% HR max would yield more physiological benefit. I avoided looking at my Garmin for most of the run; I wanted to run at a pace that felt natural, though apparently natural is aggressive. I hypothesize that most forms of entertainment are enjoyable because they produce an emotional response. Like a roller coaster, entertainment - particularly readily consumed entertainment, like TV and movies - stimulates us, generates feelings, and plays with our sensitivities. I suppose books do that, too, but there exists a class of entertainment that produces emotions without much substance or data and without promoting meaningful analysis or thought. The emotional response, not the content or subtext of the story or presentation, is the objective. I find this deeply unsettling, especially as I find myself drawn to even some shallow emotional content.
A comic.
I ran in silence for the latter half of the run, and it was serene. The city still slumbered when I started, and activity increased as time passed. A few pairs, doubles and eights were on the water as I cruised past. A cluster of weary rowers at the MIT boathouse set up their equipment while a dog (whose breed Lori probably knows) happily bounded around on the dock with a stick clutched triumphantly in its mouth. Life equilibrates, finds homeostasis. Perhaps that state is happiness? In Gore Park near McGrath highway, I discovered to my horror that the landscapers are cultivating a shrub of green briar. I imagine they will learn their lesson when the shrub eats a few children.
I wonder if I'm running my easy runs too fast; this run was at about 80% of my HR max. While it was clearly below threshold, perhaps a run at 70-75% HR max would yield more physiological benefit. I avoided looking at my Garmin for most of the run; I wanted to run at a pace that felt natural, though apparently natural is aggressive. I hypothesize that most forms of entertainment are enjoyable because they produce an emotional response. Like a roller coaster, entertainment - particularly readily consumed entertainment, like TV and movies - stimulates us, generates feelings, and plays with our sensitivities. I suppose books do that, too, but there exists a class of entertainment that produces emotions without much substance or data and without promoting meaningful analysis or thought. The emotional response, not the content or subtext of the story or presentation, is the objective. I find this deeply unsettling, especially as I find myself drawn to even some shallow emotional content.
A comic.
Strength training 3:00 [3]
50 box jumps; 10 single leg box jumps (x2)
Monday Feb 20, 2012 #
Note
(rest day)
Legs a bit tired from this weekend. Friday was an unplanned rest day. It's interesting that yesterday's training is still below the amortized training week needed for my annual goals - 25 m/w, 4 hours of O, and 7.7 hours.
While I reserved an ordinary compact car for the weekend's shenanigans, Avis gave me a stylish orange Mitsubishi Eclipse. It was fun to drive, though impractically small for more than one additional passenger and with gas mileage of about 15 mpg. I drive too cautiously (especially in Cambridge) for such a vehicle.
On my return trip from Nobscot, stopped at the front of the line at a traffic light in Cambridge, a typical small sedan pulled up next to me. The driver, a hipsteresque fellow in his late 20s with glasses and a female passenger, made eye contact with me, inclined his head in greeting, and reved his engine slightly. I couldn't help but grin back at him, as my car clearly outclassed his in terms of acceleration. The road narrowed into a single lane ahead before returning to two, and I decided to err on the side of prudence. When the light turned green, I gestured for him to take the lead, and he raised his fist in triumph. After the road broadened, I rocketed past him at a quick but safe speed. It was an entertaining encounter; though my challenger's performance was dwarfed by my car's, my temperament was not suited to a drag race in awkward Cambridge traffic. Had the street been rural and unambiguously safe, I would have smoked him.
There is a long stretch of highway (Interstate-10, e.g.) in Texas between El Paso and San Antonio that crosses a desert, has very high visibility, is sparsely populated, and is very straight. It is not uncommon to drive that highway at 90 mph. I would enjoy taking a vehicle like the Eclipse to that road.
While I reserved an ordinary compact car for the weekend's shenanigans, Avis gave me a stylish orange Mitsubishi Eclipse. It was fun to drive, though impractically small for more than one additional passenger and with gas mileage of about 15 mpg. I drive too cautiously (especially in Cambridge) for such a vehicle.
On my return trip from Nobscot, stopped at the front of the line at a traffic light in Cambridge, a typical small sedan pulled up next to me. The driver, a hipsteresque fellow in his late 20s with glasses and a female passenger, made eye contact with me, inclined his head in greeting, and reved his engine slightly. I couldn't help but grin back at him, as my car clearly outclassed his in terms of acceleration. The road narrowed into a single lane ahead before returning to two, and I decided to err on the side of prudence. When the light turned green, I gestured for him to take the lead, and he raised his fist in triumph. After the road broadened, I rocketed past him at a quick but safe speed. It was an entertaining encounter; though my challenger's performance was dwarfed by my car's, my temperament was not suited to a drag race in awkward Cambridge traffic. Had the street been rural and unambiguously safe, I would have smoked him.
There is a long stretch of highway (Interstate-10, e.g.) in Texas between El Paso and San Antonio that crosses a desert, has very high visibility, is sparsely populated, and is very straight. It is not uncommon to drive that highway at 90 mph. I would enjoy taking a vehicle like the Eclipse to that road.
9 AM
Unspecified (Piano) 2 [1]
Two hours at MIT this morning; I started legitimately practicing Chopin's Prelude No. 4, and worked my entire rep. Oddly, Revolutionary is coming along better than the Beethoven or the Mussorgsky. Left hand really felt good today.
A trumpet player was practicing in the next practice room, and after I had been hacking away at the first "Promenade" movement of Pictures, s/he started playing the opening line. I responded with the broad tutti phrase. We played together for a few moments before I cut out. Good bonding times.
A trumpet player was practicing in the next practice room, and after I had been hacking away at the first "Promenade" movement of Pictures, s/he started playing the opening line. I responded with the broad tutti phrase. We played together for a few moments before I cut out. Good bonding times.
Sunday Feb 19, 2012 #
12 PM
Running 5:15 0.7 km (7:31 / km) +59m 5:17 / km
ahr:153 max:175 shoes: 201110 Inov-8 X-Talon 212
Yesterday on gchat, Andrew spontaneously suggested we go to Nobscot and do some training. He graciously designed a one-man relay of three short courses; I printed the maps. We arrived, changed, and warmed up by running over to the start.
Orienteering 30:17 2.78 km (10:55 / km) +72m 9:39 / km
ahr:142 max:178 7c shoes: 201110 Inov-8 X-Talon 212
I misunderstood the mechanics of the three course, one-man relay. The way Andrew had designed it, we would each set A or B for our first run, run C, and pickup B or A respectively on the last run. I initially interpreted the sequence as setting A or B, running all three, then picking up B or A.
This, my first run of B (backwards), was at a relaxed pace.
Quickroute of the whole relay
This, my first run of B (backwards), was at a relaxed pace.
Quickroute of the whole relay
Orienteering 16:50 2.53 km (6:39 / km) +66m 5:53 / km
ahr:166 max:180 8c shoes: 201110 Inov-8 X-Talon 212
I figured out my error after I got back from the first loop, so I started on course A and ran at race pace. I had two training objectives in my mind: first, to have good flow and apply yesterday's control pick; second, to keep moving strongly even as I fatigued.
I had no trouble with either objective on this first course, though running up the hills was exhausting. I aimed off to far on control 5 and hit the feature (a rock wall) at least fifty meters from the control.
I had no trouble with either objective on this first course, though running up the hills was exhausting. I aimed off to far on control 5 and hit the feature (a rock wall) at least fifty meters from the control.
Orienteering 17:26 2.51 km (6:56 / km) +89m 5:53 / km
ahr:163 max:175 8c shoes: 201110 Inov-8 X-Talon 212
Andrew had to head back shortly, so I skipped loop C in favor of picking up loop A. I ran it backwards to add variety. I estimate I lost about ten seconds per control untying the streamers, so maybe 16:10? Uphills are tough.
1 PM
Orienteering 45:15 6.23 km (7:16 / km) +202m 6:15 / km
ahr:157 max:177 13c shoes: 201110 Inov-8 X-Talon 212
After returning to the parking lot and Andrew's departure, I set out to run the September 2011 Night-O that I set but never ran. While I obviously had the advantages of daylight and being the course setter, the point of this exercise was to race while tired. I was worn out from the running at Breakheart, and an hour of O before the Night-O left me tired.
I really struggled on the uphills; I slowed to a walk a few times, and really had to dig deep. I made a 2-3 minute error at control 8 making essentially the same mistake Ali did during the race. Disappointing.
Quickroute. Huge parallel error en route to 8; I thought I was on the other side of the little trail on the last 1/3 of the leg, and that I had crossed the marsh at least 50 meters to the right of where I did. Also probably missed 10, but I had trouble setting that for the race, too.
I really struggled on the uphills; I slowed to a walk a few times, and really had to dig deep. I made a 2-3 minute error at control 8 making essentially the same mistake Ali did during the race. Disappointing.
Quickroute. Huge parallel error en route to 8; I thought I was on the other side of the little trail on the last 1/3 of the leg, and that I had crossed the marsh at least 50 meters to the right of where I did. Also probably missed 10, but I had trouble setting that for the race, too.
Saturday Feb 18, 2012 #
9 AM
Orienteering 37:46 4.49 km (8:25 / km) +134m 7:19 / km
ahr:163 max:175 26c shoes: 201110 Inov-8 X-Talon 212
The first exercise I designed at Breakheart was a 4.2 km control pick. I started the day poorly - I hadn't finished designing the exercise, and woke up at 6:30 after not enough sleep to finish, print maps, pick up le car and Giacomo, and get to Breakheart. I arrived at about 9:25, when I had planned on 9. Fail. Magnus, Pia, Dean, and Vadim joined Giacomo and me; after distributing the maps, I was still a bit flustered, didn't warm up, and orienteered poorly out of the start. My orienteering was very choppy. Pia, whom I ran into at 15, was very smooth and fluidic; you couldn't tell she had hit a control except that she turned abruptly. It's tricky to run a control pick without flags, but it is important to have enough confidence even without the flag.
I accidentally pressed "stop" on my watch at control 16, and didn't restart until 18. I suspected I had missed 12 by stopping at the second cliff, based primarily on the vegetation I had to hack my way through en route to 13. I was also doubtful of 4, but according to the Quickroute, I missed 12 and 4-6. Off, fail. However, I'm having enough trouble fitting to features I know I hit that some of the error may be due to map distortion.
Quickroute
I accidentally pressed "stop" on my watch at control 16, and didn't restart until 18. I suspected I had missed 12 by stopping at the second cliff, based primarily on the vegetation I had to hack my way through en route to 13. I was also doubtful of 4, but according to the Quickroute, I missed 12 and 4-6. Off, fail. However, I'm having enough trouble fitting to features I know I hit that some of the error may be due to map distortion.
Quickroute
Orienteering 34:47 5.04 km (6:54 / km) +146m 6:02 / km
ahr:145 max:182 16c shoes: 201110 Inov-8 X-Talon 212
The second exercise of the day was a set of O-tervals. I had planned to put a little line-O between the control pick and the O-tervals, but I ran out of time. Giacomo, Magnus and I finished the control pick nearly simultaneously, so we improvised a (straight) line-O. We rotated starts on the O-tervals at 15-20s intervals.
I tried to choose easier control locations for the O-tervals, but they were still somewhat tricky, especially given the thick, gnarly vegetation. While my flow was still not optimal, the speed and HR graphs suggest I achieved my objective. I had run out of preprinted maps, but I did have one or two all-control maps that I had printed accidentally. I ran with one of those, and had the added challenge of remembering what the sequence of legs was. I made one mistake, running to eight; I hit seven fine, then accidentally translated my position mentally to six and tried to run to eight from six. Hilarity ensued.
Quickroute
O-terval distance (km), time:
1.1, 8:06
0.87, 6:54
0.97, 7:48
1.01, 7:16
0.73, 4:43
I tried to choose easier control locations for the O-tervals, but they were still somewhat tricky, especially given the thick, gnarly vegetation. While my flow was still not optimal, the speed and HR graphs suggest I achieved my objective. I had run out of preprinted maps, but I did have one or two all-control maps that I had printed accidentally. I ran with one of those, and had the added challenge of remembering what the sequence of legs was. I made one mistake, running to eight; I hit seven fine, then accidentally translated my position mentally to six and tried to run to eight from six. Hilarity ensued.
Quickroute
O-terval distance (km), time:
1.1, 8:06
0.87, 6:54
0.97, 7:48
1.01, 7:16
0.73, 4:43
Running warm up/down 4:00 [1] 0.6 km (6:40 / km)
shoes: 201110 Inov-8 X-Talon 212
Quick cool down with Giacomo.
Thursday Feb 16, 2012 #
6 PM
Running 22:24 [1] 3.92 km (5:43 / km) +13m 5:38 / km
shoes: 201104 Mizuno Waverider 14
Running to the track workout.
Running 42:53 [1] 7.8 km (5:30 / km)
shoes: 201104 Mizuno Waverider 14
CSU indoor Track workout at BU. Attendance was good tonight; from the O section, Magnus, Stephen, Keith and I were present. Tom D. was back; I haven't seen him in several weeks due to our respective non-overlapping illnesses. Tonight, my breathing was slightly labored; I seemed to have more trouble getting oxygen than typically. However, apart from some minor lingering symptoms, I seem to have recovered from my cold.
The workout was an inverted pyramid - 1200, 800, 400; 400, 800, 1200, with 4x200 at the end, 200m active recovery between reps, and 400m recovery after the 1200s. I started strong - hanging with Terry, Tom, and Kevin, but really fell off on the second half of the pyramid. In a hypocritical move, I then ramped it up for the 200s. On the last 200, Terry urged us to "have fun with it," and Tom and I took off together.
(12, 8, 4): 4:06, 2:44, 1:16
(4, 8, 12): 1:18, 2:45, 4:24
4x200: 35, 36, 34, 29
The workout was an inverted pyramid - 1200, 800, 400; 400, 800, 1200, with 4x200 at the end, 200m active recovery between reps, and 400m recovery after the 1200s. I started strong - hanging with Terry, Tom, and Kevin, but really fell off on the second half of the pyramid. In a hypocritical move, I then ramped it up for the 200s. On the last 200, Terry urged us to "have fun with it," and Tom and I took off together.
(12, 8, 4): 4:06, 2:44, 1:16
(4, 8, 12): 1:18, 2:45, 4:24
4x200: 35, 36, 34, 29
Running warm up/down 3:00 [1] 0.6 km (5:00 / km)
shoes: 201104 Mizuno Waverider 14
Three laps of strides with the gang. I arrived just in time to do the last drill before the workout started. I forgot my heart rate monitor at home, so no HR data tonight.
Wednesday Feb 15, 2012 #
11 PM
Running 1:18:45 15.81 km (4:59 / km) +25m 4:57 / km
ahr:147 max:157 shoes: 201104 Mizuno Waverider 14
Restored to some measure of vitality and bearing the responsibility of a wiser, more mature 27-y.o., I set out on a base run around the river. Conditions were fantastic - 3° C, clear, with a 5 kph breeze; I comfortably ran in SL top, tights, and gloves. I considered turned back from the Esplanade at Mass Ave, but I was feeling good, and pressed on.
I listened to my newest audiobook, Bradbury's Fahrenheit 451. I found Bradbury excessively flowery when I was younger, but the richness of his imagery and description is delightful now. So far, the book is excellent, and I highly recommend it. It fits the dystopian theme of much of my reading lately. I'm currently also reading a tangible, paperback non-fiction book: It's My Party Too - a critique of the Republican trend toward extremism by a moderate Republican.
More than most people I know, I define my reality in terms of a struggle, a battle, a crusade to exist. I think of myself as a problem solver, and there are many ills in the community and the world that must be addressed. However, the point of life is not a circular pursuit of solving the problems of life; existence should itself be rewarding. Challenge (a somewhat contrived form of struggle), growth, pursuit of excellence, and the more general and ethereal utility drive our passion for life. Fahrenheit 451 touches on some of these themes along the dimension of complexity. There are many challenges which lie before me, and the trajectory of my existence is the sum of a set of local, isolated moments when I am given a choice between my crusade for passionate life and oblivion.
To be a naive 26 again! How the world has changed.
I listened to my newest audiobook, Bradbury's Fahrenheit 451. I found Bradbury excessively flowery when I was younger, but the richness of his imagery and description is delightful now. So far, the book is excellent, and I highly recommend it. It fits the dystopian theme of much of my reading lately. I'm currently also reading a tangible, paperback non-fiction book: It's My Party Too - a critique of the Republican trend toward extremism by a moderate Republican.
More than most people I know, I define my reality in terms of a struggle, a battle, a crusade to exist. I think of myself as a problem solver, and there are many ills in the community and the world that must be addressed. However, the point of life is not a circular pursuit of solving the problems of life; existence should itself be rewarding. Challenge (a somewhat contrived form of struggle), growth, pursuit of excellence, and the more general and ethereal utility drive our passion for life. Fahrenheit 451 touches on some of these themes along the dimension of complexity. There are many challenges which lie before me, and the trajectory of my existence is the sum of a set of local, isolated moments when I am given a choice between my crusade for passionate life and oblivion.
To be a naive 26 again! How the world has changed.
Strength training 4:00 [3]
Weak strength mini-session:
2x50 oblique elbow-to-knee crunches (each side)
Jeremy Lin has created a storm from his tremendous success over the past two weeks on the New York Knicks, and his story is impressive. I watched the NBA Finals in 1996-1998 (and not since) primarily because of the spectacle and tour de force of Michael Jordan. There is something about extraordinary achievement that is compelling. Hopefully Lin will continue to play well.
2x50 oblique elbow-to-knee crunches (each side)
Jeremy Lin has created a storm from his tremendous success over the past two weeks on the New York Knicks, and his story is impressive. I watched the NBA Finals in 1996-1998 (and not since) primarily because of the spectacle and tour de force of Michael Jordan. There is something about extraordinary achievement that is compelling. Hopefully Lin will continue to play well.
Tuesday Feb 14, 2012 #
7 AM
Running 31:00 6.74 km (4:36 / km) +14m 4:33 / km
ahr:162 max:182 shoes: 201108 Asics GT-2150
Morning run around Cambridge. I set a goal of running four miles in the allotted thirty minutes and achieved it on the virtue of a haul up Beacon St. The temperature was -1°C; I comfortably ran in LL top, LS bottom, and gloves. Another runner and I started running up Beacon from Inman simultaneously and on opposite sides of the road, so I was left no alternative but to throw down. I won, though he was persistent.
Sunday Feb 12, 2012 #
11 AM
Cross Country Skiing (Skate Skiing) 1:26:27 11.22 km (7:42 / km) +338m 6:42 / km
ahr:151 max:174
For day two of our intrepid ski expedition, we descended upon Trapp's Family Lodge in Stowe. Conditions were frigid - in the single fahrenheit digits and breezy, but the snow quality was superior in Stowe compared with the more southern Blueberry Lake.
After renting skis, I set out with Keith, who was classic skiing. With the varying capabilities of our group, it was often impractical to ski with others or to coordinate trips, so we set rendezvous times and generally skied independently. I warmed up, ran into Brendan, Becky, Rob, Magnus, Sarah, Sarah (CT), and Madde, then set out to ascend the 40 year trail (renamed to Chris's or something). It was tricky; I am a skate novice. I ran into Brendan at the cabin at the top of the trail, and we stopped to warm up for a few minutes. We then descended the Haul trail, where we highly improbably skied past Ali at the short section of the trail where that was possible.
After renting skis, I set out with Keith, who was classic skiing. With the varying capabilities of our group, it was often impractical to ski with others or to coordinate trips, so we set rendezvous times and generally skied independently. I warmed up, ran into Brendan, Becky, Rob, Magnus, Sarah, Sarah (CT), and Madde, then set out to ascend the 40 year trail (renamed to Chris's or something). It was tricky; I am a skate novice. I ran into Brendan at the cabin at the top of the trail, and we stopped to warm up for a few minutes. We then descended the Haul trail, where we highly improbably skied past Ali at the short section of the trail where that was possible.
Cross Country Skiing 1:11:43 7.54 km (9:31 / km) +90m 8:59 / km
ahr:143 max:169
At lunch, I met up with Keith and wolfed down part of my sandwich before going to a skate skiing clinic. Apparently no other patrons had signed up, so I got a de facto private lesson with Robyn Anderson, whom I later learned has skied competitively against Alex and Ali as recently as January. The clinic was my first formal skate instruction - apparently, I have been getting around on a bastardized hybrid of V1 and V2-alt. Robyn was fantastic - she explained each of the styles and corrected flaws in my posture and technique. By the end of the session, I had improved much, and while I'm still a miserable skier, I have sufficient knowledge to know what to work on and what to practice. Evidently I have learned something from the company I keep (though it hasn't substantively impacted my execution); based on the questions I was asking and what knowledge I had, Robyn asked me if I was friends with some very good skiers. I find V2 to be the most challenging technique - my balance is rough enough that gliding long enough to have smooth arm motion is challenging. I better understand the rhythms of each of the styles and the mechanics. Apart from timing and placement of the various parts of the stroke, I need to work on balance on the skis, bringing my feet together before changing skis to maximize glide and power, centering my weight over each ski, and keeping my upperbody squared forward. Robyn though it odd that I lead V1 with my left arm even though I'm right handed; I suspect marching band experience may be contributing.
After Robyn departed, I skied several stretches of the trail, practicing what she had taught me, and thoroughly exhausted myself.
After Robyn departed, I skied several stretches of the trail, practicing what she had taught me, and thoroughly exhausted myself.
Cross Country Skiing (Skate Skiing) 17:10 2.7 km (6:22 / km) +60m 5:44 / km
ahr:160 max:174
I stopped for a tea break, then went out for a final loop before Keith and I departed (~ 3:15). Somehow, I misunderstood the map's depiction of the race courses - the 5 km or 7.5 km courses would have been fun. Despite my enthusiasm, however, I found a few hours of skiing exhausting. With better technique will likely come better endurance; I tend to burn myself out in the first hour of skate skiing flailing about. As we left, I ran into Daddy-O, who I was unaware was present. I left a tip for Robyn when I dropped off the skis; I should partake in formal instruction more often.
Saturday Feb 11, 2012 #
11 AM
Cross Country Skiing (Skate Skiing) 1:57:23 20.53 km (5:43 / km) +510m 5:05 / km
ahr:139 max:184 (sick)
As part of Ali's Vermont Ski weekend, we went skiing at Blueberry Lake, a small facility near Warren, VT. Snow conditions were poor - even in northern Vermont, the snowfall has been sparing this winter. The trails were icy, and skiing with control was a struggle for me at times. The facility had a few skate skis, but they only had short skis available when I rented. Giovanni and Katia graciously let me use much longer extra skis that they had which were compatible with the rental boots.
After warming up on the trails east of the road, our group migrated to trails traversing a large, open field on the west side which was bigger and of generally superior snow quality. I stuck with Magnus for most of the day, though he is a better skier and I had difficulty keeping up.
We broke for lunch at around noon and rendezvoused with elements of the Connecticut contingent. After lunch, Magnus, Giovanni, Katia and I attacked the infamous "Trail 11" to the southwest, which, despite a tough climb, turned out to be mild. The climb was arduous enough (HR ~ 170) to discourage a repeat trip, so we returned to the field and made circuits until we were sated.
I had an impressive fall while descending a hill towards Rob and Becky. As I picked up speed, my parallel skis separated, and despite my efforts to bring them together, I did the splits, then rotated forward on the axis through my legs, resulting in a spectacular belly flop + faceplant and a turbulent, bouncy, graceless tumble into the snow. The pain was trivial compared to the magnificence of the visual spectacle. I fell several times on ice, though more often while walking in boots than while wearing skis. My elbows and backside took some punishment, but I was otherwise unhurt.
After skiing, we all retired to Chez Aligator for a scrumptuous dinner of lasagna, chili, and salad, a delicious dessert from Ali's Mom and the Italians, good camaraderie, and Taboo. Ross's and my relationship was used to successfully clue "bromance." Woo? Lacking Sam's other half, there were no renditions of Disney songs.
After warming up on the trails east of the road, our group migrated to trails traversing a large, open field on the west side which was bigger and of generally superior snow quality. I stuck with Magnus for most of the day, though he is a better skier and I had difficulty keeping up.
We broke for lunch at around noon and rendezvoused with elements of the Connecticut contingent. After lunch, Magnus, Giovanni, Katia and I attacked the infamous "Trail 11" to the southwest, which, despite a tough climb, turned out to be mild. The climb was arduous enough (HR ~ 170) to discourage a repeat trip, so we returned to the field and made circuits until we were sated.
I had an impressive fall while descending a hill towards Rob and Becky. As I picked up speed, my parallel skis separated, and despite my efforts to bring them together, I did the splits, then rotated forward on the axis through my legs, resulting in a spectacular belly flop + faceplant and a turbulent, bouncy, graceless tumble into the snow. The pain was trivial compared to the magnificence of the visual spectacle. I fell several times on ice, though more often while walking in boots than while wearing skis. My elbows and backside took some punishment, but I was otherwise unhurt.
After skiing, we all retired to Chez Aligator for a scrumptuous dinner of lasagna, chili, and salad, a delicious dessert from Ali's Mom and the Italians, good camaraderie, and Taboo. Ross's and my relationship was used to successfully clue "bromance." Woo? Lacking Sam's other half, there were no renditions of Disney songs.
Thursday Feb 9, 2012 #
Note
It turns out that it is unwise to take nyquil (acetominophen, dextromethorphan, doxylamine succinate) at 8 AM, unless you plan to immediately take a nap.
I felt a bit weak yesterday, so I eschewed training for thirty-six hours. Yesterday, there was moderate pain on the front medial lower surface of my right knee - a sensitivity to pressure, e.g. if I pushed on it with my fingers. That has subsided as of today; perhaps it was from box jumps? Odd that such a small number would have any discernible side effects, though perhaps my musculoskeletal system is noobtastic.
I have taken pseudoephedrine during the day and nyquil at night for about seven days, and my symptoms seem to be gradually abating. If I relapse, I'll consider seeing a doctor. I am filled with disappointment about my involuntary training break.
Log entry of the week
I felt a bit weak yesterday, so I eschewed training for thirty-six hours. Yesterday, there was moderate pain on the front medial lower surface of my right knee - a sensitivity to pressure, e.g. if I pushed on it with my fingers. That has subsided as of today; perhaps it was from box jumps? Odd that such a small number would have any discernible side effects, though perhaps my musculoskeletal system is noobtastic.
I have taken pseudoephedrine during the day and nyquil at night for about seven days, and my symptoms seem to be gradually abating. If I relapse, I'll consider seeing a doctor. I am filled with disappointment about my involuntary training break.
Log entry of the week
11 PM
Running 58:05 11.65 km (4:59 / km) +18m 4:57 / km
ahr:162 max:172 shoes: 201108 Asics GT-2150
While I felt well enough to go to intervals today, I decided to skip it because I felt it prudent to get in some easy runs before resuming intensity after my little training break. After answering a question for Andrew, I departed in haste to grab a burrito from Felipe's; it turns out that it was unnecessary, as they are open until 2 AM on Thu-Sat.
My plan was to go on a gentle, easy cruise around Cambridge, with a target time of about 50 minutes. I ran somewhat faster than I planned. I think that the type of running with the highest marginal benefit for me right now is easy base. Conditions were pleasant: 4 C and clear; I ran comfortably in SSL top, tights, and gloves. My GPS track took a fun hiccough on km 3; I ran southwest on Landsdowne St before turning southeast on Pacific.
Legs felt good, and my throat felt ok. I stuck to 3/3 breathing for most of my excursion.
My plan was to go on a gentle, easy cruise around Cambridge, with a target time of about 50 minutes. I ran somewhat faster than I planned. I think that the type of running with the highest marginal benefit for me right now is easy base. Conditions were pleasant: 4 C and clear; I ran comfortably in SSL top, tights, and gloves. My GPS track took a fun hiccough on km 3; I ran southwest on Landsdowne St before turning southeast on Pacific.
Legs felt good, and my throat felt ok. I stuck to 3/3 breathing for most of my excursion.
Strength training 5:00 [3]
Core Strength minisession. One minute each of:
Tuckups; kayakers (ow); plank; oblique crunches (elbow-to-knee); leg lifts.
Tuckups; kayakers (ow); plank; oblique crunches (elbow-to-knee); leg lifts.
Wednesday Feb 8, 2012 #
8 AM
Running 29:43 5.51 km (5:24 / km) +14m 5:20 / km
ahr:155 max:172 shoes: 201108 Asics GT-2150
Sluggish, sick, and cold. My illness hasn't completely passed - I awoke with congestion and an irritated throat. The temperature was -5 C, and I ran in SSL top, tights, and gloves.
Strength training 7:00 [3]
Today's strength minisession was aided by the discovery of a ~50 cm concrete step in front of my apartment building. I have found a place to do box jumps.
- 25 box jumps
2 sets of {10 lunges, each side; 10 one-legged calf raises, each side; 10 squats, body weight}
- 25 box jumps
2 sets of {10 lunges, each side; 10 one-legged calf raises, each side; 10 squats, body weight}
Tuesday Feb 7, 2012 #
Note
I seem to be healthy again - apart from infrequent coughing and some minor congestion. Most importantly, the general malaise and head pain have dissipated, and I shall resume training conditioned on my symptoms not worsening.
9 PM
Running 25:10 5.05 km (4:59 / km) +7m 4:57 / km
ahr:167 max:182 shoes: 201108 Asics GT-2150
Sunday Feb 5, 2012 #
10 AM
Orienteering 51:59 7.83 km (6:39 / km) +166m 6:00 / km
ahr:165 max:198 shoes: 201110 Inov-8 X-Talon 212
A group of us met up for training at the Fells, and Dean and I ran the Green-Y long course from SML. I still felt sick, and my breathing was labored, but I longed to training. I decided to save the two red courses and the blue course for when I was healthy. Giacomo and Jeff ran the red course, and Lori and Stephen mountain biked.
I felt weak after an hour; the green course was suitable. I didn't have any big mistakes, but my flow was choppy, and I wasn't reading ahead enough. I think I could have run faster were I healthy - sub 45 should be possible. I took a stick to the left eye leaving control 12, which displaced my contact lens. While it was very painful, there doesn't seem to be any lasting damage.
I felt weak after an hour; the green course was suitable. I didn't have any big mistakes, but my flow was choppy, and I wasn't reading ahead enough. I think I could have run faster were I healthy - sub 45 should be possible. I took a stick to the left eye leaving control 12, which displaced my contact lens. While it was very painful, there doesn't seem to be any lasting damage.
Running 8:37 1.31 km (6:34 / km) +22m 6:04 / km
ahr:166 max:219 shoes: 201110 Inov-8 X-Talon 212
Cool down. Felt weak. I took a long nap this afternoon; running seems to have taken a lot out of me.
Saturday Feb 4, 2012 #
Strength training 10:00 [3]
150 tuckups, 75 (x2) elbow-to-knee crunches, 25 pushups; done in sets of 25 interspersed throughout my day.
Running 12:00 [1] 2.0 km (6:00 / km)
shoes: 201108 Asics GT-2150
Ginger run down to the grocery store to buy some soup, tasty beverage, and cookies. Breathing hurts a bit, and I have an unacceptably high propensity to cough. I appear to be recovering, though. I wore a balaclava to try to warm the air before it entered my lungs.