Training Log Archive: iansmithIn the 30 days ending Nov 30, 2009:
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Monday Nov 30, 2009 #
Note
(rest day)
Sunday Nov 29, 2009 #
Event: NEOC - Mt. Tom
Orienteering 1:03:21 [4] *** 6.3 km (10:03 / km)
spiked:15/18c shoes: 200908 Inov8 X-Talon 212
The NEOC Score-O at Mt. Tom, set by Phil Bricker. The course in practice was a red course with 18 controls, with the option of running the course forward or backwards. Most of the runners I surveyed took the same order I did: 8, 15, 18, 17, 14, 16, 13, 12, 7, 6, 11, 10, 9, 5, 4, 3, 2, 1. Ross and Sam (e.g.) ran it in the other direction.
This was one of my better results at Mt. Tom, though the course did not go into the regions I struggled with at the 2008 NEOC club champs in May 2009. I orienteered well, made good route choices, and executed them without major difficulties. I felt very sluggish going up the hills; I surmise that had I not given blood on Friday, I might have been able to push slightly harder, though that probably would only have made a 1-2 minute difference.
The three controls I did not consider spikes were 17 (I hit about 50 meters too low in the reentrant, 15 sec), 6 (attacked too low, hit some cliffs, 30 s) and 1 (got confused, 2 minutes). I had other bobbles and hesitations, but I did not deviate from my intended routes substantially otherwise.
Leaving control 2, I ran east into the reentrant and up onto the spur with the rock wall. I ran north along that spur, but I just stopped about 70 meters west of the control circle, though my plan had been to veer to the east off the spur. I couldn't make sense of the contours ahead of me; I went west to hit the cliffs on the northern edge of the spur/hill, realized where I was, and pushed to 1. I tripped while at full speed and planted my right hand to catch myself, but I landed on a rather jagged rock and sliced off about 3 cm^2 of skin. It didn't actually hurt much at the time (which sort of worried me), and I finished the course with a rather impressive looking pattern of blood on my hand and arm.
The wound won't need stitches - as of 3 PM, it had stopped bleeding, was slightly swollen, and was just oozing clear fluid. I can type without much difficulty, so I don't expect significant impacts on my lifestyle.
Ross ran in 4720, Joe Brautigam in 54 minutes and some seconds, and I finished third just ahead of some usual suspects.
This was one of my better results at Mt. Tom, though the course did not go into the regions I struggled with at the 2008 NEOC club champs in May 2009. I orienteered well, made good route choices, and executed them without major difficulties. I felt very sluggish going up the hills; I surmise that had I not given blood on Friday, I might have been able to push slightly harder, though that probably would only have made a 1-2 minute difference.
The three controls I did not consider spikes were 17 (I hit about 50 meters too low in the reentrant, 15 sec), 6 (attacked too low, hit some cliffs, 30 s) and 1 (got confused, 2 minutes). I had other bobbles and hesitations, but I did not deviate from my intended routes substantially otherwise.
Leaving control 2, I ran east into the reentrant and up onto the spur with the rock wall. I ran north along that spur, but I just stopped about 70 meters west of the control circle, though my plan had been to veer to the east off the spur. I couldn't make sense of the contours ahead of me; I went west to hit the cliffs on the northern edge of the spur/hill, realized where I was, and pushed to 1. I tripped while at full speed and planted my right hand to catch myself, but I landed on a rather jagged rock and sliced off about 3 cm^2 of skin. It didn't actually hurt much at the time (which sort of worried me), and I finished the course with a rather impressive looking pattern of blood on my hand and arm.
The wound won't need stitches - as of 3 PM, it had stopped bleeding, was slightly swollen, and was just oozing clear fluid. I can type without much difficulty, so I don't expect significant impacts on my lifestyle.
Ross ran in 4720, Joe Brautigam in 54 minutes and some seconds, and I finished third just ahead of some usual suspects.
Running 36:08 [1] 6.5 km (5:34 / km)
shoes: 200906 NB MT620 BK
I didn't feel particularly tired, so I decided to go for a low intensity recovery run. I ran my usual street loop at a deliberately relaxed pace (4/4 breathing) while listening to the Wheel of Time.
Saturday Nov 28, 2009 #
Running 33:40 [2] 6.7 km (5:01 / km)
weight:82kg shoes: 200906 NB MT620 BK
Evening run, Porter-Harvard-Inman loop with a slight extension (via Beech St). I felt good throughout the run, and kept a 3/3 breathing pattern once I had warmed up. I think I should add some threshold intervals to some of my runs - perhaps 3x 5 minutes?
I went to a BSO concert earlier this evening with Prelude to the Afternoon of a Faun, Firebird Suite (1945 version), and Joshua Bell performing Brahms Violin concerto. Quite spectacular; Joshua Bell is a magnificent soloist and one of the most kinetically expressive violinists I have seen.
I went to a BSO concert earlier this evening with Prelude to the Afternoon of a Faun, Firebird Suite (1945 version), and Joshua Bell performing Brahms Violin concerto. Quite spectacular; Joshua Bell is a magnificent soloist and one of the most kinetically expressive violinists I have seen.
Friday Nov 27, 2009 #
Running 32:43 [2] 6.5 km (5:02 / km)
shoes: 200906 NB MT620 BK
Easy run around the block, with the usual Porter - Harvard - Inman loop. Conditions were chilly - temperature was about 9 C with a (cold) light rain the entire run. I ran in running tights and a short-sleeved wicking shirt (a holey one from orienteering). My breathing was 3/3 for most of the run, though I was less conscious of it. My pace was faster than I expected.
I listened to The Wheel of Time: The Gathering Storm. Later in the day, I gave blood.
I listened to The Wheel of Time: The Gathering Storm. Later in the day, I gave blood.
Note
I posit that the winners of the spring A-meets will be determined by the training executed this winter. Obviously, someone's fitness and orienteering proficiency can be represented by the current value plus the integral of d(proficiency)/dt over this winter and spring. I posit that the ratio of the delta to the current skill can be very large, especially for people as unskilled as I (not so true for Gueorgiou, Hubmann, Niggli, etc).
I need to motivate myself with this aphorism - my discipline is not sufficient for my ambition.
T-169 days.
I need to motivate myself with this aphorism - my discipline is not sufficient for my ambition.
T-169 days.
Monday Nov 23, 2009 #
Biking 40:00 [3] 14.0 km (21.0 kph)
shoes: Trek 7.1 FX
Commute.
Note
Brendan and I went to Star Market tonight to purchase food for our Thanksgiving dinner. I suppose it's relatively uncommon for friends to get together to eat Thanksgiving food - or at least to purchase it together, since the cashier assumed we were gay. She also assumed that it was "our first Thanksgiving together" since we were discussing the logistics of cooking. I attempted to subtly correct her (without asserting "we're not gay") by suggesting others were also sharing in the dinner, but my efforts were unsuccessful.
Sunday Nov 22, 2009 #
Event: WCOC Wooster Mountain
Orienteering 1:24:15 8.2 km (10:16 / km)
weight:81kg shoes: 200908 Inov8 X-Talon 212
UNO Blue course. Analysis to come.
Running warm up/down 15:00 [2] 2.0 km (7:30 / km)
shoes: 200908 Inov8 X-Talon 212
Saturday Nov 21, 2009 #
Note
(rest day)
BSO - Debussy Nocturnes, Ibert Flute Concerto (Galway) and Brahms 1.
Friday Nov 20, 2009 #
Running warm up/down 20:00 [1] 4.0 km (5:00 / km)
shoes: 200906 NB MT620 BK
Running hills 31:23 6.0 km (5:14 / km)
shoes: 200906 NB MT620 BK
I didn't bike to work today because of morning rain.
Partly motivated by my uncharged mp3 player, I elected to do a hills workout today. After a pleasant warmup, I did six loops up Lowell St and down Craigie St. The absolute fastest I have ever run this hill was 1:30, and I believe 1:45 is a good target for hill intervals.
My original plan was to do 8 repeats, but I decided that my workout was successful, and I am concerned about increasing my training too rapidly. I wore running tights and a t-shirt; the temperature was 7 C and lightly breezy. I felt very good throughout the workout, and my ankle was strong and without pain or discomfort.
Splits were: up/down
2:04/2:25
1:53/3:19 (changed route down)
1:56/3:27
1:47/3:43
1:50/4:09
1:46/3:04
Contemplated that human behavior, much like robot swarms and possibly insect groups, is best described by the sum behavior of a large collection of individuals. While organization exists, like countries, cities, families, and so on, efforts to control, restrict or adjust the behavior of the group is very difficult. This is obvious with concerns like economics and environmentalism, but something as simple as reproduction is a nontrivial concern. Not unlike a virus, we could reproduce beyond our ability to sustain our population. While the world can support a fairly substantial population, many density problems exist - consider the volume of resources flowing in and out of major cities. It's a fascinating problem, particularly given that even given knowledge of the bounds of our support infrastructure, the collective might not make the optimal global decisions.
Partly motivated by my uncharged mp3 player, I elected to do a hills workout today. After a pleasant warmup, I did six loops up Lowell St and down Craigie St. The absolute fastest I have ever run this hill was 1:30, and I believe 1:45 is a good target for hill intervals.
My original plan was to do 8 repeats, but I decided that my workout was successful, and I am concerned about increasing my training too rapidly. I wore running tights and a t-shirt; the temperature was 7 C and lightly breezy. I felt very good throughout the workout, and my ankle was strong and without pain or discomfort.
Splits were: up/down
2:04/2:25
1:53/3:19 (changed route down)
1:56/3:27
1:47/3:43
1:50/4:09
1:46/3:04
Contemplated that human behavior, much like robot swarms and possibly insect groups, is best described by the sum behavior of a large collection of individuals. While organization exists, like countries, cities, families, and so on, efforts to control, restrict or adjust the behavior of the group is very difficult. This is obvious with concerns like economics and environmentalism, but something as simple as reproduction is a nontrivial concern. Not unlike a virus, we could reproduce beyond our ability to sustain our population. While the world can support a fairly substantial population, many density problems exist - consider the volume of resources flowing in and out of major cities. It's a fascinating problem, particularly given that even given knowledge of the bounds of our support infrastructure, the collective might not make the optimal global decisions.
Thursday Nov 19, 2009 #
Biking 40:00 [2] 14.0 km (21.0 kph)
shoes: Trek 7.1 FX
Commute.
Running 41:19 [2] 8.61 km (4:48 / km)
shoes: 200906 NB MT620 BK
Late night run; Eliot to Weeks footbridge river loop. Conditions were clear and 8 C. I comfortably ran in tights, a t-shirt and gloves (which I removed part of the way through the run). I listened to the Wheel of Time as I ran. I maintained about 3/2 breathing during the run, and felt strong throughout. My arches are a bit tight, but I experienced no discomfort. I was not conscious of my left ankle at any time.
Some stretching afterward - calves, hamstrings and adductors. I did not expect to break 5 minutes/km, though I'm quite pleased to find I did.
2215
Some stretching afterward - calves, hamstrings and adductors. I did not expect to break 5 minutes/km, though I'm quite pleased to find I did.
2215
Tuesday Nov 17, 2009 #
Biking 40:00 [2] 14.0 km (21.0 kph)
shoes: Trek 7.1 FX
Commute.
Note
My left ankle is still a bit uncomfortable. I gingerly ran on it for the Blue Hills Traverse, in that I was able to run at full speed, but I tensed my muscles more bracing for bizarre impacts each time I landed. The ankle is still somewhat swollen relative to my right ankle, but I plan to resume running. I must build up my base before winter.
I would very much like to have a motivational countdown, but I am not sure to what. The Team Trials is tempting, but even if I had a spectacular winter, my probability of making the team is very small. The first A-meet of the year (either the North Carolina meet in February or the Georgia Navigator cup) is similarly tempting, but both of those events will be in the middle of my winter training seasons.
While I won't make the team this year, I do hope that my future training goals include peaking at Team Trials and for WOC.
T-179 days
I would very much like to have a motivational countdown, but I am not sure to what. The Team Trials is tempting, but even if I had a spectacular winter, my probability of making the team is very small. The first A-meet of the year (either the North Carolina meet in February or the Georgia Navigator cup) is similarly tempting, but both of those events will be in the middle of my winter training seasons.
While I won't make the team this year, I do hope that my future training goals include peaking at Team Trials and for WOC.
T-179 days
Running 35:01 [2] 6.64 km (5:16 / km)
shoes: 200906 NB MT620 BK
Late night run; Davis - Harvard - Inman loop. I subscribed to audible.com to give me something to do while I train (and so decrease the energy barrier); I'm currently listening to the twelfth Wheel of Time book. Hopefully this will encourage me to train more frequently.
My ankle felt fairly good throughout the run, though I was ginger. Breathing was 2/3 for the last 2/3 of the run. Conditions were clear and 2 C; I ran in running tights, a t-shirt, gloves, and a windbreaker. I took off the windbreaker halfway through.
Question for my readers:
What books do you recommend for listening while training? Specifically, I'm looking for books that don't require tremendous concentration (no Rudin Principles of Mathematical Analysis or Quantum Field theory books) but that you enjoy.
My ankle felt fairly good throughout the run, though I was ginger. Breathing was 2/3 for the last 2/3 of the run. Conditions were clear and 2 C; I ran in running tights, a t-shirt, gloves, and a windbreaker. I took off the windbreaker halfway through.
Question for my readers:
What books do you recommend for listening while training? Specifically, I'm looking for books that don't require tremendous concentration (no Rudin Principles of Mathematical Analysis or Quantum Field theory books) but that you enjoy.
C • Authors 19
Monday Nov 16, 2009 #
Biking 40:00 [2] 14.0 km (21.0 kph)
shoes: Trek 7.1 FX
Commute.
Sunday Nov 15, 2009 #
Event: Blue Hills Traverse
Biking 20:00 [2] 8.0 km (24.0 kph)
slept:3.0 shoes: Trek 7.1 FX
To the Zipcar from my apartment, and the return trip after the Traverse. Conditions were cold and wet.
Running 40:00 7.0 km (5:43 / km)
shoes: 200908 Inov8 X-Talon 212
The Blue Hills Traverse has a remote start, and I didn't want to need a ride to get back to my car after my run (since I had a fairly tight time schedule), so I elected to park my car at the finish and "warmup" on the way to the start. Naturally, this was a much longer run than I would have liked as a warmup, but I was very cold initially. I painfully rolled my left ankle again on the warmup, but the pain subsided after a few minutes and did not trouble me during the race (though I was careful when planting my foot).
Ross had e-mailed me the pdf of the map the night before. While I diligently avoided inspecting the controls, I noted the course went close to the road out of Houghton's Pond, so I placed a liter of water at the road triangle near 8 to make an improvised water station. I was worried I might not finish in time to make it to my concert comfortably, so I skipped running all the way to the start and ran to control 1 instead, where I started my race.
Ross had e-mailed me the pdf of the map the night before. While I diligently avoided inspecting the controls, I noted the course went close to the road out of Houghton's Pond, so I placed a liter of water at the road triangle near 8 to make an improvised water station. I was worried I might not finish in time to make it to my concert comfortably, so I skipped running all the way to the start and ran to control 1 instead, where I started my race.
Orienteering 1:51:56 [4] 11.73 km (9:33 / km)
shoes: 200908 Inov8 X-Talon 212
I ran the Blue Hills Traverse early (starting at 8:30 AM at control 1) with flags and e-punches out so I could make my wind ensemble concert with a 12:15 PM call. I was racing, though I think I could have pushed a bit harder.
I initially struggled to get into the map; I began my time at control 1, made a three minute error at control 2, and hesitated for about two minutes at control 3. At this point, I channeled my frustration into concentration and started to do better. It helped that I was much more familiar with Blue Hills West (from ARDF training); control 4 was the first on the west map.
I'm especially pleased about two things:
- Despite my ankle injury from last week and my resulting lack of running training this week, I had the strength and energy to push aggressively through the entire race, totaling about 2:30 of running. I took a GU twenty minutes before I started and at my "water stop" by control 8 fifty minutes into the race.
- Despite that I ran alone, I was able to run aggressively, and while I made regrettable mistakes, my run was of tolerable quality.
- My compass work was better than it has been on previous races.
A few observations:
- It took me some time to get into the map; I avoided looking at it during my warmup to simulate race conditions. I was very unsure of myself at the beginning.
- I made quite a few bobbles and chose poor attackpoints (controls 10, 14, 16, 18).
I have not yet analyzed the results, and while 10 min/km does not impress me, I am not displeased with my run. I think that given the advantages of a mass start, I could have been very competitive. My warmup run was about as grueling as the 2.2 km leg from the start to control 1, and the route I would have chosen (the road, around the left) was safe and quick.
I am not yet fast or skilled enough to legitimately win a BHT, but I have high hopes for next year (especially if Ross is course setter again). Many thanks to Ross for letting me run early.
I initially struggled to get into the map; I began my time at control 1, made a three minute error at control 2, and hesitated for about two minutes at control 3. At this point, I channeled my frustration into concentration and started to do better. It helped that I was much more familiar with Blue Hills West (from ARDF training); control 4 was the first on the west map.
I'm especially pleased about two things:
- Despite my ankle injury from last week and my resulting lack of running training this week, I had the strength and energy to push aggressively through the entire race, totaling about 2:30 of running. I took a GU twenty minutes before I started and at my "water stop" by control 8 fifty minutes into the race.
- Despite that I ran alone, I was able to run aggressively, and while I made regrettable mistakes, my run was of tolerable quality.
- My compass work was better than it has been on previous races.
A few observations:
- It took me some time to get into the map; I avoided looking at it during my warmup to simulate race conditions. I was very unsure of myself at the beginning.
- I made quite a few bobbles and chose poor attackpoints (controls 10, 14, 16, 18).
I have not yet analyzed the results, and while 10 min/km does not impress me, I am not displeased with my run. I think that given the advantages of a mass start, I could have been very competitive. My warmup run was about as grueling as the 2.2 km leg from the start to control 1, and the route I would have chosen (the road, around the left) was safe and quick.
I am not yet fast or skilled enough to legitimately win a BHT, but I have high hopes for next year (especially if Ross is course setter again). Many thanks to Ross for letting me run early.
Thursday Nov 12, 2009 #
Biking 40:00 [2] 14.0 km (21.0 kph)
shoes: Trek 7.1 FX
Commute.
Wednesday Nov 11, 2009 #
Biking 40:00 [2] 14.0 km (21.0 kph)
shoes: Trek 7.1 FX
Commute.
Tuesday Nov 10, 2009 #
Biking 40:00 [2] 14.0 km (21.0 kph)
shoes: Trek 7.1 FX
Commute.
Monday Nov 9, 2009 #
Biking 40:00 [2] 14.0 km (21.0 kph)
shoes: Trek 7.1 FX
Commute.
Sunday Nov 8, 2009 #
Biking 1:00:00 [2] 25.0 km (25.0 kph)
shoes: Trek 7.1 FX
To and from the Bear Hill starts on Fallon road, with a brief detour to the sheepfold to set e-punch boxes.
Orienteering 1:30:00 [1] *** 10.0 km (9:00 / km)
21c shoes: 200908 Inov8 X-Talon 212
Setting e-punch boxes in the morning (13 controls) and picking them up after the meet (8 controls).
Saturday Nov 7, 2009 #
Event: CSU Orienteering Weekend
Orienteering 1:30:00 [1] *** 10.0 km (9:00 / km)
18c shoes: 200908 Inov8 X-Talon 212
Setting flags with Lori; we ran together for a short while, then split up to optimize our time. We each had streamered a feature incorrectly; hopefully there were no others.
Orienteering 1:01:30 [4] *** 4.9 km (12:33 / km)
21c shoes: 200908 Inov8 X-Talon 212
Ross' middle distance course; overall the race was good, but I made a two minute error at control 3 and a seven minute error at control 13. More analysis to come. I recommend anyone who did not attend run the course anyway; it was excellent.
Just after the penultimate control, I switched into my "finish chute" mentality and tried to significantly increase my speed. I leapt over a green briar barrier, but when I landed on my left foot, my ankle rolled, and I brought all my weight upon it. After some screaming and expletives, I hobbled into the finish. The ankle swelled a bit, but I can walk without excessive discomfort and even run a bit.
Just after the penultimate control, I switched into my "finish chute" mentality and tried to significantly increase my speed. I leapt over a green briar barrier, but when I landed on my left foot, my ankle rolled, and I brought all my weight upon it. After some screaming and expletives, I hobbled into the finish. The ankle swelled a bit, but I can walk without excessive discomfort and even run a bit.
Orienteering 30:00 [1] *** 3.0 km (10:00 / km)
11c shoes: 200908 Inov8 X-Talon 212
Picking up controls from Ross' event; Sam and Ross also picked up sectors of the courses. Both he and I had been doing O-stuff for 8 hours, and we decided we were too tired to go set boxes on the 28 stands that are up in Bear Hill.
Friday Nov 6, 2009 #
Biking 40:00 [3] 14.0 km (21.0 kph)
shoes: Trek 7.1 FX
To and from the fells; lots of hills and wind.
Orienteering 1:00:00 [1] *** 6.0 km (10:00 / km)
5c shoes: 200908 Inov8 X-Talon 212
Streamering the last of the southern controls.
Thursday Nov 5, 2009 #
Orienteering 40:00 [1] 6.0 km (6:40 / km)
5c shoes: 200906 NB MT620 BK
Setting streamers at Bear Hill.
Tuesday Nov 3, 2009 #
Biking 40:00 [3] 14.0 km (21.0 kph)
shoes: Trek 7.1 FX
Commute.
Monday Nov 2, 2009 #
Biking 40:00 [3] 13.0 km (19.5 kph)
shoes: Trek 7.1 FX
Commute.
Sunday Nov 1, 2009 #
Event: CSU Rocky Woods
Orienteering 1:22:16 [4] 7.9 km (10:25 / km)
shoes: 200908 Inov8 X-Talon 212
CSU Rocky Woods red course, set by Clem McGrath.
Running 30:00 [1] 4.5 km (6:40 / km)
shoes: 200908 Inov8 X-Talon 212
Warmup for red and control pickup.