Training Log Archive: iansmithIn the 31 days ending Mar 31, 2010:
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| Mo | Tu | 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 Mar 31, 2010 #
Note
The US SML Champs in Sprague, WA are from 26-28 June, and the NAOCs are from 1 July to 4 July; 1 July is a model event, and 2 July is the first race. Since I'm not competing in the Trail-O champs on 30 June, I think I will take 28-30 June and drive to nearby Glacier National Park to absorb some of the sublime beauty. Would anyone be interested in joining my posse?
It should be noted that I likewise had my second highest training month ever this month. I also ran the second greatest distance (counting "running" and "track" categories) in a month for me. This suggests three goals:
1. Train more than the 33 hours I ran in September 2009
2. Run more than the 111 miles I ran in January 2010
3. Train more than my Newtonian nemesis, Sam, next month
Naturally, to pull off #3, rather than make an explicit competition like Boris and she did, I will furtively use her training time as motivation to get out and train (by running, apparently). Overtaking her is easiest is she's unaware of my efforts until I move in. She pulled a glorious coup at the half marathon by training for a fraction of a second longer than I did; I will not make the same mistake again! (Ross and sgb in particular showed terrible training volume tactics).
It should be noted that I likewise had my second highest training month ever this month. I also ran the second greatest distance (counting "running" and "track" categories) in a month for me. This suggests three goals:
1. Train more than the 33 hours I ran in September 2009
2. Run more than the 111 miles I ran in January 2010
3. Train more than my Newtonian nemesis, Sam, next month
Naturally, to pull off #3, rather than make an explicit competition like Boris and she did, I will furtively use her training time as motivation to get out and train (by running, apparently). Overtaking her is easiest is she's unaware of my efforts until I move in. She pulled a glorious coup at the half marathon by training for a fraction of a second longer than I did; I will not make the same mistake again! (Ross and sgb in particular showed terrible training volume tactics).
11 PM
Running 1:09:53 [1] 12.6 km (5:33 / km)
shoes: 201002 Asics T918N
I decided to run home, and then added another 6 km loop. My legs felt good at first but were heavy and sluggish a short time into the run. Based on the sensations in my leg, I suspect my calves were swelling. I'm not quite sure what to attribute this to, but it's very clear that I need to rest if I'm going to have any stamina at the training camp. My frailness frustrates me. How am I going to get fast if I can't run during the week between training camps?
Marit Bjoergen would be horrified by my mortality.
Marit Bjoergen would be horrified by my mortality.
Tuesday Mar 30, 2010 #
11 PM
Running 55:10 10.5 km (5:15 / km)
shoes: 201003 Nike Lunarlite
Today's workout was a cruise intervals session. It was raining rather hard when I started, and because of leg soreness from the junior camp, I considered going on an easy run instead. However, I ambled over to the track, and set about 4x1200.
By the time I reached the track, I was completely soaked. My vision was thoroughly obscured because I was wearing glasses, but it scarcely mattered because it was dark. As hardcore as I thought it would be to finish my workout, I decided I was done after 1x1200, 2x1400.
I did have trouble getting to my prescribed threshold pace (6:23/mile); my intervals splits were:
1200: 511 (6:54/mile)
1400: 551 (6:41/mile)
1400: 558 (6:49/mile)
I suspect part of the problem was that I donated blood yesterday.
By the time I reached the track, I was completely soaked. My vision was thoroughly obscured because I was wearing glasses, but it scarcely mattered because it was dark. As hardcore as I thought it would be to finish my workout, I decided I was done after 1x1200, 2x1400.
I did have trouble getting to my prescribed threshold pace (6:23/mile); my intervals splits were:
1200: 511 (6:54/mile)
1400: 551 (6:41/mile)
1400: 558 (6:49/mile)
I suspect part of the problem was that I donated blood yesterday.
Monday Mar 29, 2010 #
Note
(rest day)
My calves are a bit sore from the training camp, and because I'm a sissy, I have elected to take a rest day. Marit Bjoergen would be ashamed.
Revised plan for the week:
Monday: rest
Tuesday: Cruise intervals
Wednesday: O-training
Thursday: long
Friday: easy
Sat/Sun: CSU Pawtuckaway training camp
I gave blood on Monday, and the lethargy I currently feel is likely due at least in part to that. The tightness in my legs - in particular my right calf and left hamstring - also is somewhat disconcerting, so a lower intensity week seems in order.
Revised plan for the week:
Monday: rest
Tuesday: Cruise intervals
Wednesday: O-training
Thursday: long
Friday: easy
Sat/Sun: CSU Pawtuckaway training camp
I gave blood on Monday, and the lethargy I currently feel is likely due at least in part to that. The tightness in my legs - in particular my right calf and left hamstring - also is somewhat disconcerting, so a lower intensity week seems in order.
Sunday Mar 28, 2010 #
8 AM
Orienteering 47:56 *** 3.74 km (12:49 / km)
4c shoes: 200908 Inov8 X-Talon 212
Setting controls for the morning exercise. I spent quite some time deliberating the location of one particular control (long #12) before I decided I was satisfied.
10 AM
Orienteering 44:40 [4] *** 6.37 km (7:01 / km)
18c shoes: 200908 Inov8 X-Talon 212
The morning's training session was designed by Alexei to imitate what conditions will be like at the 2010 Denmark JWOC. Apparently, the vegetation will in general be so gnarly that the optimal route is typically finding trail routes. The session was set with controls often occurring in pairs at some distance, with a trail route existing on the longer legs. I felt a bit tired, but I had a good run (and only had set two of the session's controls).
11 AM
Orienteering 31:57 *** 2.13 km (14:58 / km)
shoes: 200908 Inov8 X-Talon 212
Setting six controls for the sprint. It took a particularly long time because at some of the features, I had to find dead branches to prop against cliffs to hang the control.
12 PM
Orienteering 20:58 [4] *** 3.61 km (5:49 / km)
17c shoes: 200908 Inov8 X-Talon 212
Afternoon sprint race, designed by Ross. I had previously set controls 1-6, so I was moving comparatively quickly at first. I started about 90 seconds behind Sam, and she was in sight for the first eight controls, at which point I lost sight. My muscles were strained from the repeated sessions, and I lacked much power during the sprint - so much so that I slowed to a walk on parts of the uphills approaching ctrls 13 and 14.
Overall, I had a clean race, but it was sluggish at best. I must get faster. The numerous Canadian geese on the course didn't seem to appreciate that my mockery of Canada was sarcastic. It required some agility to escape their militant wrath.
Overall, I had a clean race, but it was sluggish at best. I must get faster. The numerous Canadian geese on the course didn't seem to appreciate that my mockery of Canada was sarcastic. It required some agility to escape their militant wrath.
Orienteering 15:00 1.5 km (10:00 / km)
5c shoes: 200908 Inov8 X-Talon 212
Picking up five controls from the sprint course.
Saturday Mar 27, 2010 #
8 AM
Orienteering 36:40 3.0 km (12:13 / km)
6c shoes: 200908 Inov8 X-Talon 212
Setting six controls for the morning's shadowing exercise.
11 AM
Orienteering 1:30:00 9.0 km (10:00 / km)
16c shoes: 200908 Inov8 X-Talon 212
Two control setting sessions (distance is a guess):
1. Moving six controls from the following exercise to new locations on the control picking exercise.
2. Setting four controls for the 3 PM route choice exercise, then running to the track to see the kids running the 3 km time trial. Unfortunately, the track was just off my map, and I didn't realize there were two adjacent tracks. The kids were at the more distant track, so I ran back to the lodge without seeing anyone.
1. Moving six controls from the following exercise to new locations on the control picking exercise.
2. Setting four controls for the 3 PM route choice exercise, then running to the track to see the kids running the 3 km time trial. Unfortunately, the track was just off my map, and I didn't realize there were two adjacent tracks. The kids were at the more distant track, so I ran back to the lodge without seeing anyone.
1 PM
Orienteering 32:11 [4] *** 4.36 km (7:23 / km)
21c shoes: 200908 Inov8 X-Talon 212
Training session: the control picking exercise. I started 1:00 before Ethan, and 2:00 before Ross. I had set six of the 21 controls, one of which (11) I made a twenty second error on. I passed Carl around control 13, and was then caught by Ross at 15. He and I then proceeded to make a 60-90 second error at sixteen, despite the fact that the flag was visible from 15. It was nevertheless a good exercise; I know Big E finished in 28 minutes and change.
Orienteering 1:02:41 *** 4.75 km (13:12 / km)
15c shoes: 200908 Inov8 X-Talon 212
Setting three controls for the 3 PM route choice exercise, and picking up twelve controls from the control picking exercise. I was quite tired at the end.
Friday Mar 26, 2010 #
Note
This weekend, I attended the Junior Training Camp at Blue Mountain near Peekskill, NY as a member of the support team. My primary responsibility was setting controls for the numerous courses and exercises we ran, though I had time to run three of the four individual courses.
I had a great time, technically and socially; we had a fantastic group of adults and juniors. The eagerness of the support crew to help made the work quite easy, and for me, the weekend was a long, hard technical and physical orienteering session. Big E showed me some of the map creation features of Catching Features (we made a course on the Pine Banks map). The camp was doing a bigger favor to me by allowing me to come and run with them than I was setting controls.
A Critique of the camp:
1. The training was well planned and diverse and made good use of the terrain. I enjoyed all the courses (though the "learn to run on trails" JWOC Denmark training isn't so relevant for me).
2. The organization was excellent. The juniors were divided into groups of appropriate skill. Jeff, Ross, and Sam seemed well appraised on the courses, with Judy Karpinski and Mary Jo Childs in charge of the beginners. Janet and her posse kept everyone well fed and watered. Everyone on the support team - Jordan, Carl Childs, Randy Kemp, Tim Parson, John Campbell, Corinne Porter, Ross, Sam and I - was eager and diligent in setting courses, keeping to a time table, and being flexible with plans.
3. Naturally, there was good camaraderie, both among the young people and the old people and between the two sets.
Suggested improvements:
1. Discuss and practice warmup and cooldown; in many cases, kids (and "coaches") started races cold.
2. Do more individual coaching - while the juniors tended to discuss the courses amongst themselves, it would be constructive particularly for the less experienced juniors to have a more experienced orienteer go through their course with them. There were a number of group briefings, but interactive individual attention would be a big plus.
3. Soliciting feedback and comments from the juniors about the components of the camp would help identify future improvements.
4. Armchair exercises - for example, reviewing a WOC or a JWOC course groups of 4-5 - would add much more mental exercise without pushing the physical limits of what the juniors could do.
I had a great time, technically and socially; we had a fantastic group of adults and juniors. The eagerness of the support crew to help made the work quite easy, and for me, the weekend was a long, hard technical and physical orienteering session. Big E showed me some of the map creation features of Catching Features (we made a course on the Pine Banks map). The camp was doing a bigger favor to me by allowing me to come and run with them than I was setting controls.
A Critique of the camp:
1. The training was well planned and diverse and made good use of the terrain. I enjoyed all the courses (though the "learn to run on trails" JWOC Denmark training isn't so relevant for me).
2. The organization was excellent. The juniors were divided into groups of appropriate skill. Jeff, Ross, and Sam seemed well appraised on the courses, with Judy Karpinski and Mary Jo Childs in charge of the beginners. Janet and her posse kept everyone well fed and watered. Everyone on the support team - Jordan, Carl Childs, Randy Kemp, Tim Parson, John Campbell, Corinne Porter, Ross, Sam and I - was eager and diligent in setting courses, keeping to a time table, and being flexible with plans.
3. Naturally, there was good camaraderie, both among the young people and the old people and between the two sets.
Suggested improvements:
1. Discuss and practice warmup and cooldown; in many cases, kids (and "coaches") started races cold.
2. Do more individual coaching - while the juniors tended to discuss the courses amongst themselves, it would be constructive particularly for the less experienced juniors to have a more experienced orienteer go through their course with them. There were a number of group briefings, but interactive individual attention would be a big plus.
3. Soliciting feedback and comments from the juniors about the components of the camp would help identify future improvements.
4. Armchair exercises - for example, reviewing a WOC or a JWOC course groups of 4-5 - would add much more mental exercise without pushing the physical limits of what the juniors could do.
Thursday Mar 25, 2010 #
Note
(rest day)
Unplanned rest day - my efforts to get everything done in advance of the junior training camp requisitioned my training time.
Wednesday Mar 24, 2010 #
9 PM
Running 39:58 7.8 km (5:07 / km)
shoes: 201003 Nike Lunarlite
Running to and from the Tufts track, plus 2 km at 7-minute mile pace (1:45 400s or 4:22/km) for warmup.
Running intervals 22:24 5.6 km (4:00 / km)
shoes: 201003 Nike Lunarlite
Intervals workout with a target pace of 88s/400 based on my mile time trial. I ran the following intervals, with 200m rest between each:
Interval distance: time on (seconds) / rest time
400m: 82.5 / 58
800m: 179.1 / 75.9
800m: 178.9 / 72.8
400m: 87.7 / 84.7
800m: 187.5 / 83.1
800m: 178.8 / 109.9
400m: 85.2
Interval distance: time on (seconds) / rest time
400m: 82.5 / 58
800m: 179.1 / 75.9
800m: 178.9 / 72.8
400m: 87.7 / 84.7
800m: 187.5 / 83.1
800m: 178.8 / 109.9
400m: 85.2
Tuesday Mar 23, 2010 #
7 PM
Orienteering 45:00 [3] 9.0 km (5:00 / km)
shoes: 201002 Asics T918N
Running about at the CSU Harvard Harry Potter-O training night, set by Lori. I visited the 18 controls on the score-O and 3 of the 5 hidden controls.
Orienteering 49:27 [0] 8.55 km (5:47 / km)
Monday Mar 22, 2010 #
Note
Training plan:
Monday: easy, recovery
Tuesday: Harry Potter-O at Hahvahd
Wednesday: VO2 max intervals
Thursday: Orienteering at Blue Hills/easy
Friday: Cruise intervals
Saturday/Sunday - training camp
Monday: easy, recovery
Tuesday: Harry Potter-O at Hahvahd
Wednesday: VO2 max intervals
Thursday: Orienteering at Blue Hills/easy
Friday: Cruise intervals
Saturday/Sunday - training camp
10 PM
Running 36:33 [1] 7.14 km (5:07 / km)
shoes: 201002 Asics T918N
Easy recovery run, standard route + quick trip to Anna's before they closed. I feel pretty good; my quads, hip flexors, abs, and calves are tight and slightly sore.
Sunday Mar 21, 2010 #
Event: New Bedford Half Marathon
11 AM
Running race 1:31:27 [3] 13.1 mi (6:59 / mi)
shoes: 201003 Nike Lunarlite
I had an excellent run at the New Bedford half marathon (for me), well exceeding my goal. I did not know how I would react to the stresses and projected an average speed of 7:00 - 7:20 per mile. I'm not very good at pacing myself, so I welcomed the opportunity to run with Sam (i.e. to try to keep up with her for the whole race), who had similar pace goals - specifically 7:10/mile. Ross made an excellent showing with 1:15:26 (zomg), SGB with a triumphant 1:13:02, and the always formidable PG with a 1:33:14. Sam and I very narrowly avoided getting scalped.
Check in was very disorganized, so there was a fifteen minute delay in the race start. I ate a bowl of cereal and some grapes at 7:30 AM, nursed a liter of water and a half liter of gatorade, and took a GU twenty minutes before the race. Ross, Sam and I warmed up a bit while searching for bathrooms, and we took our places in the race pack during the national anthem, about ten minutes before the start.
I didn't have time to get nervous; the start came abruptly, and we were off. Sam ran into her friend Yvonne and chatted for the first mile; I orbited nearby trying to get a feel for the pace. Before we hit the second mile marker, I thought we running more slowly than 7:00/mile, but we passed it at 13:27. We relaxed the pace a bit, and settled into a nice groove. I continued to feel pretty good until about mile 8, where I started to get tired. I felt like my limitation was my muscles and my running mechanics; I seemed to have plenty of energy, and my breathing was adequate. Miles 7-11 were along the waterfront, and there was a moderate headwind. At mile 12, we reached the final hill and increased our intensity to the finish, though we didn't really kick.
My breathing was 3/3 for the first mile, then I transitioned to 2/2 for about 75% of the race, with intermittent 1/2 whenever I needed some more power, and 1/1 in the last half mile. I deliberately matched Sam's cadence a few times to get my feet moving faster, though apparently she didn't notice.
I really enjoyed running with Sam; it was both fun and beneficial. I do not think I could have reasonably paced myself had she not been there, and it was very encouraging to have a buddy. We had a few good chuckles during the race, though our conversation dropped off in the last few miles to "k miles to go" or "k minutes to go." I'm certain that had I run alone, I would have been slower.
Splits:
Mile 1: (missed)
Mile 2: 13:27.1
Mile 3: 6:59.8
Mile 4: 7:17.4 (hill)
Mile 5: 6:52.9 (downhill)
Mile 6: 6:57.6
Mile 7: 7:00.5
Mile 8: 6:56.3
Mile 9: 7:22.1 (headwind)
Mile 10: 7:06.3
Mile 11: 6:55.1
Mile 12: 7:04.2
Mile 13: 6:46.1
Finish: 42.3
It should be noted that I edged Sam out at the finish by 0.3 seconds; having long legs apparently helps. I finished 394th out of 2308; my reach goal for next year is running a 1:25.
Check in was very disorganized, so there was a fifteen minute delay in the race start. I ate a bowl of cereal and some grapes at 7:30 AM, nursed a liter of water and a half liter of gatorade, and took a GU twenty minutes before the race. Ross, Sam and I warmed up a bit while searching for bathrooms, and we took our places in the race pack during the national anthem, about ten minutes before the start.
I didn't have time to get nervous; the start came abruptly, and we were off. Sam ran into her friend Yvonne and chatted for the first mile; I orbited nearby trying to get a feel for the pace. Before we hit the second mile marker, I thought we running more slowly than 7:00/mile, but we passed it at 13:27. We relaxed the pace a bit, and settled into a nice groove. I continued to feel pretty good until about mile 8, where I started to get tired. I felt like my limitation was my muscles and my running mechanics; I seemed to have plenty of energy, and my breathing was adequate. Miles 7-11 were along the waterfront, and there was a moderate headwind. At mile 12, we reached the final hill and increased our intensity to the finish, though we didn't really kick.
My breathing was 3/3 for the first mile, then I transitioned to 2/2 for about 75% of the race, with intermittent 1/2 whenever I needed some more power, and 1/1 in the last half mile. I deliberately matched Sam's cadence a few times to get my feet moving faster, though apparently she didn't notice.
I really enjoyed running with Sam; it was both fun and beneficial. I do not think I could have reasonably paced myself had she not been there, and it was very encouraging to have a buddy. We had a few good chuckles during the race, though our conversation dropped off in the last few miles to "k miles to go" or "k minutes to go." I'm certain that had I run alone, I would have been slower.
Splits:
Mile 1: (missed)
Mile 2: 13:27.1
Mile 3: 6:59.8
Mile 4: 7:17.4 (hill)
Mile 5: 6:52.9 (downhill)
Mile 6: 6:57.6
Mile 7: 7:00.5
Mile 8: 6:56.3
Mile 9: 7:22.1 (headwind)
Mile 10: 7:06.3
Mile 11: 6:55.1
Mile 12: 7:04.2
Mile 13: 6:46.1
Finish: 42.3
It should be noted that I edged Sam out at the finish by 0.3 seconds; having long legs apparently helps. I finished 394th out of 2308; my reach goal for next year is running a 1:25.
Saturday Mar 20, 2010 #
Note
(rest day)
Rest day for the half; I thought about going on an easy run today, but I have chosen to err on the side of conserving my energy. I will both stay loose and focus my preparation by going bowling. I expect to run under 1:40, I would be happy running under 1:35, and I would be ecstatic to run under 1:30.
Over the past two years, I have spent some time reflecting on why I orienteer (I think much about such things). While many arguments can be made for the physiological benefits of orienteering, for the rush of competition, the boon of friendly banter with Canada, the camaraderie and so on, the only definitive statement I can make is tautological. I orienteer because I orienteer, or I orienteer because I have not stopped orienteering. My decision making process is opaque, and while I could state a similar tautology (i.e. I orienteer because it makes me happy), that isn't particularly informative.
Over the past two years, I have spent some time reflecting on why I orienteer (I think much about such things). While many arguments can be made for the physiological benefits of orienteering, for the rush of competition, the boon of friendly banter with Canada, the camaraderie and so on, the only definitive statement I can make is tautological. I orienteer because I orienteer, or I orienteer because I have not stopped orienteering. My decision making process is opaque, and while I could state a similar tautology (i.e. I orienteer because it makes me happy), that isn't particularly informative.
Friday Mar 19, 2010 #
5 PM
Running 27:49 [1] 5.8 km (4:48 / km)
shoes: 201003 Nike Lunarlite
To and from the Tuft's track. I was feeling a bit tired, and at first my left arch was bothering me, though that abated.
Running 36:25 7.4 km (4:55 / km)
shoes: 201003 Nike Lunarlite
Combination Cruise interval workout and pacing exercise for the half marathon.
I ran the following:
- Mile at marathon pace: 7:10.3
- 3x1200m threshold/ 200 m rest:
4:45.8 / 1:05.3
4:51.2 / 3:28.3
4:46.0 / 2:59.5
- Mile at marathon pace: 7:18.2
I felt pretty tired after the second cruise interval, so I cut the fourth 1200 I was planning. My target pace for the marathon pace miles was 7:00, but I wanted to run what felt comfortable. My target pace for the cruise intervals was 4:45 / 1200.
The last mile had basically constant split on the 400s - 1:49.3, 1:49.5, 1:49.8, and 1:49.6. Were I able to reproduce that pace, I would run about a 96 minute half. I think I may be able to go a bit faster, but we'll see.
I ran the following:
- Mile at marathon pace: 7:10.3
- 3x1200m threshold/ 200 m rest:
4:45.8 / 1:05.3
4:51.2 / 3:28.3
4:46.0 / 2:59.5
- Mile at marathon pace: 7:18.2
I felt pretty tired after the second cruise interval, so I cut the fourth 1200 I was planning. My target pace for the marathon pace miles was 7:00, but I wanted to run what felt comfortable. My target pace for the cruise intervals was 4:45 / 1200.
The last mile had basically constant split on the 400s - 1:49.3, 1:49.5, 1:49.8, and 1:49.6. Were I able to reproduce that pace, I would run about a 96 minute half. I think I may be able to go a bit faster, but we'll see.
Thursday Mar 18, 2010 #
Biking (Commute) 20:00 [1] 7.0 km (21.0 kph)
shoes: Trek 7.1 FX
It turns out logging your commute home prematurely can be unwise; I found that I had a flat, and bereft of a repair kit, I ended up walking my bike home 7 km at night. At one point, I was stopped by three possibly inebriated guys who were asking directions to Huntington Ave some miles away. I was confused, but I did not feel threatened.
Anyway, I ended up getting home later and more tired than I expected, so I went to bed without running.
Anyway, I ended up getting home later and more tired than I expected, so I went to bed without running.
Wednesday Mar 17, 2010 #
Running 33:57 [1] 6.8 km (5:00 / km)
shoes: 201003 Nike Lunarlite
I purchased a new pair of racing flats (which I should have done some time ago) for the half marathon and set about breaking them in. My intent was a revision of my plan, since I felt a bit worn out from the past two days - I ran an easy, 30-35 minute run to get acquainted with the shoes. I feel much faster in them; my legs don't have to work so hard to bring my feet forward. About halfway through, my legs seized up a bit, so I stopped to stretch them, but I am otherwise none the worse for the training earlier this week.
Tomorrow: cruise intervals and some pacing work for the half.
Tomorrow: cruise intervals and some pacing work for the half.
Tuesday Mar 16, 2010 #
Note
Plan for the week:
Tuesday: training with CSU; 6-10 miles, marathon to threshold pace
Wednesday: easy; track to calibrate 7 min/mile pace
Thursday: cruise intervals, reps
Friday: orienteering and easy
Saturday: easy/rest
Sunday: NB half marathon
Mileage projection: 40-44 total
Tuesday: training with CSU; 6-10 miles, marathon to threshold pace
Wednesday: easy; track to calibrate 7 min/mile pace
Thursday: cruise intervals, reps
Friday: orienteering and easy
Saturday: easy/rest
Sunday: NB half marathon
Mileage projection: 40-44 total
9 AM
Biking 20:00 [1] 7.0 km (21.0 kph)
shoes: Trek 7.1 FX
Commute.
7 PM
Running 31:51 [2] 7.0 km (4:33 / km)
shoes: 201002 Asics T918N
Street-O at Alex's followed by quality socializing and dinner with the training peeps. In attendance were Ross, Sam, Brendan, Giovanni, Alex, Ed, Lori, and SGB.
Biking 40:00 [1] 14.0 km (21.0 kph)
shoes: Trek 7.1 FX
From work to Alex's. I arrived about ten minutes late.
Monday Mar 15, 2010 #
8 AM
Running (Treadmill) 16:00 [1] 3.2 km (5:00 / km)
Warmup on a treadmill; I peaked at 8 mph, 4.0 incline. I don't know what the units are with respect to the incline - probably percent grade, since I don't think people typically think in degrees. It's not trivial, since 4 degrees is a 7% grade.
Strength training (Gym) 20:00 [5]
I was hoping to get through three supersets, but I only really did 1.5. I'm hoping to have a toolbox of exercises from which I can choose several different workout days that work my entire body.
Superset 1:
3 cycles of:
- 3 sets of 8 backraises (lower back)
- 3 sets of 10 leg raises from vertical on pendulum machine (abs)
- 3 sets of 10 lat pull downs (lats), 60 lbs
Superset 2:
3 cycles of:
- 3 sets of 8 squats with 2x60 lbs dumbells
- 3 sets of plank pushups (3 x 8 pushups + pause for 20-30 seconds in "up" position)
I stopped after my second cycle of Superset 2; maybe I should add a third, unrelated exercise to give more breaks. Plank pushups turned out to be brutal.
Superset 1:
3 cycles of:
- 3 sets of 8 backraises (lower back)
- 3 sets of 10 leg raises from vertical on pendulum machine (abs)
- 3 sets of 10 lat pull downs (lats), 60 lbs
Superset 2:
3 cycles of:
- 3 sets of 8 squats with 2x60 lbs dumbells
- 3 sets of plank pushups (3 x 8 pushups + pause for 20-30 seconds in "up" position)
I stopped after my second cycle of Superset 2; maybe I should add a third, unrelated exercise to give more breaks. Plank pushups turned out to be brutal.
9 PM
Running 33:07 [1] 6.4 km (5:10 / km)
Easy recovery run (though from what isn't entirely clear).
Sunday Mar 14, 2010 #
8 PM
Running 32:55 [1] 5.8 km (5:41 / km)
shoes: 201002 Asics T918N
Run to and from the Harvard track. It was cold and rainy; I was unenthused.
Running race 11:13 [5] 3.0 km (3:44 / km)
shoes: 201002 Asics T918N
I'm tremendously disappointed in my performance today. My goal was to stay below 0:45 200s - with the expectation that I would average < 0:44, for a total time of less than 11 minutes. I failed, only exceeding my previous effort on 4 March by 4 seconds. I gave it my all - I had a good warmup, ran a few fast 200s before I started, hydrated well, and adjusted my schedule for the past few days so I would be fresh. I wore running shorts and a short-sleeved running shirt, and ran at the Harvard Indoor track.
I will wait a month, then try again on 11 April at the indoor track. I am determined to break 11 minutes, and I will not be deterred by this defeat.
200 m splits:
1st km: 42.30, 44.63, 44.81, 44.59, 44.35 = 3:40.68
2nd km: 45.82, 45.68, 44.47, 46.03, 46.40 = 3:48.32
3rd km: 46.40, 45.92, 45.95, 45.42, 40.07 = 3:43.76
I will wait a month, then try again on 11 April at the indoor track. I am determined to break 11 minutes, and I will not be deterred by this defeat.
200 m splits:
1st km: 42.30, 44.63, 44.81, 44.59, 44.35 = 3:40.68
2nd km: 45.82, 45.68, 44.47, 46.03, 46.40 = 3:48.32
3rd km: 46.40, 45.92, 45.95, 45.42, 40.07 = 3:43.76
Saturday Mar 13, 2010 #
Note
(rest day)
It was my intent to take an easy day in anticipation of the time trial tomorrow, and the rain disenthused me sufficiently that I chose not to go out.
C • ok 2
Friday Mar 12, 2010 #
11 PM
Running 37:48 [1] 7.0 km (5:24 / km)
shoes: 201002 Asics T918N
Late night recovery run. I finished No Shortcuts to the Top.
3521
3521
Thursday Mar 11, 2010 #
Biking 20:00 [1] 7.0 km (21.0 kph)
slept:10.0 shoes: Trek 7.1 FX
Commute to work.
11 PM
Running 34:39 [1] 6.0 km (5:47 / km)
shoes: 201002 Asics T918N
To and from the Tuft's track.
Running 31:05 7.2 km (4:19 / km)
shoes: 201002 Asics T918N
Cruise interval workout, Tufts' track. My VDOT from my most recent time trial (a mile) is 54-55, which puts my 400m threshold pace at about 95-96 seconds. My plan was to do 4x1200 m cruise intervals (4:45-4:48 pace) to get a sense for the workout. I decided to run on a track to very precisely hit my predicted threshold pace.
I felt fantastic both during the workout and the following day; I think I will incorporate more threshold workouts on tracks into my regimen in the future. I didn't have much difficulty holding to the pace simply by checking every 400m and adjusting. Sometimes my first 400 would be as fast as 92-93 seconds, but I would adjust a bit.
I started by running a 400m at 1:46 to calibrate my speed, then set off on the first interval.
1200 m Interval time / 200m rest:
4:48.3 / 1:18
4:45.7 / 1:17
4:45.8 / 1:26
4:48.3 / 1:26
4:43.4
I decided to add a fifth cruise interval because I was feeling great (a la Marc Lauenstein's bad counting philosophy), even though I did exceed the 8% of weekly mileage. I look forward to a time when I can run 6:00 mile cruise intervals (mile TT of 5:02).
I felt fantastic both during the workout and the following day; I think I will incorporate more threshold workouts on tracks into my regimen in the future. I didn't have much difficulty holding to the pace simply by checking every 400m and adjusting. Sometimes my first 400 would be as fast as 92-93 seconds, but I would adjust a bit.
I started by running a 400m at 1:46 to calibrate my speed, then set off on the first interval.
1200 m Interval time / 200m rest:
4:48.3 / 1:18
4:45.7 / 1:17
4:45.8 / 1:26
4:48.3 / 1:26
4:43.4
I decided to add a fifth cruise interval because I was feeling great (a la Marc Lauenstein's bad counting philosophy), even though I did exceed the 8% of weekly mileage. I look forward to a time when I can run 6:00 mile cruise intervals (mile TT of 5:02).
Wednesday Mar 10, 2010 #
Biking 40:00 [1] 14.0 km (21.0 kph)
shoes: Trek 7.1 FX
Commute.
Note
(rest day)
I had planned to run cruise intervals when I got home, but I still felt tired. I fell asleep while I was doing my laundry and slept blissfully for about ten hours. I am disappointed, but I'll just replace Wednesday's workout with Thursday's easy day. Marit Bjørgen would not have fallen asleep while doing laundry before she trained.
Tuesday Mar 9, 2010 #
7 AM
Orienteering 2:00:00 8.0 km (15:00 / km)
shoes: 200908 Inov8 X-Talon 212
Setting the first 13 of 21 controls on the March CSU semi-permanent course at the Blue Hills. I was compelled to significantly redesign parts of the course because I felt certain features I had chosen were too bingo-y, especially small reentrants formed by small bobbles in the contours. I was moving a bit sluggishly, but I spent quite a bit of time standing around, checking nearby features, and verifying my position. The 1:15 scale is very difficult to read for technical areas.
I set with a bland orange streamer tape that is hard to see; I will probably run the course and place a more exotic color, like neon green or pink streamer tape.
I started almost two hours later than I planned, and it turns out that I-93 traffic into Boston is miserable as late as 10 AM. I'm inclined to confine my course setting to 2-5 AM.
I set with a bland orange streamer tape that is hard to see; I will probably run the course and place a more exotic color, like neon green or pink streamer tape.
I started almost two hours later than I planned, and it turns out that I-93 traffic into Boston is miserable as late as 10 AM. I'm inclined to confine my course setting to 2-5 AM.
7 PM
Biking 30:00 [1] 10.0 km (20.0 kph)
shoes: Trek 7.1 FX
Biking to Peter's Hill via the insidious Washington St. I arrived about fifteen minutes late.
Orienteering 45:00 [2] 4.0 km (11:15 / km)
I arrived for our CSU training, which consisted of two 2.5 km sessions each with a set of 5-6 hill controls and a set of 5-6 "forest" controls. Unfortunately, I had designed the forest controls to be too difficult to reasonably accomplish at night, and in some areas which were nigh impossible to traverse. Ross attempted some (without a headlamp, even) of the more arduous controls.
I found that I was too wasted from earlier activity in the day and from sleeplessness to train effectively, and I aborted after 2 sets of hill controls and 1 of forest controls.
In my judgment, Peter's Hill is not useful for a technical training session because the park is too simple and lacks sufficiently many point features for any complexity. Some possible workouts for Peter's Hill:
- a purely physical hill exercise; up and down, with some nominal navigation
- a dog-bones exercise incorporating significant climb, and largely based on the hill
- (Night only) a compass exercise: starting from the top of the hill, aim for a point at the base of the hill based on compass only, trying to stay on track while descending at high speed. Run back to the top and repeat with a different point. Since the objective is a compass exercise (and a physical hill workout), the points don't necessarily need to be set on point features, provided they are accurately placed on the trail encircling the hill. It has to be at night so you cannot see the points while descending.
- a massively fast sprint, involving lots of trail running (e.g. a Park-O).
I found that I was too wasted from earlier activity in the day and from sleeplessness to train effectively, and I aborted after 2 sets of hill controls and 1 of forest controls.
In my judgment, Peter's Hill is not useful for a technical training session because the park is too simple and lacks sufficiently many point features for any complexity. Some possible workouts for Peter's Hill:
- a purely physical hill exercise; up and down, with some nominal navigation
- a dog-bones exercise incorporating significant climb, and largely based on the hill
- (Night only) a compass exercise: starting from the top of the hill, aim for a point at the base of the hill based on compass only, trying to stay on track while descending at high speed. Run back to the top and repeat with a different point. Since the objective is a compass exercise (and a physical hill workout), the points don't necessarily need to be set on point features, provided they are accurately placed on the trail encircling the hill. It has to be at night so you cannot see the points while descending.
- a massively fast sprint, involving lots of trail running (e.g. a Park-O).
Monday Mar 8, 2010 #
Note
Training plan for the next two weeks:
T 9 March: Orienteering.
W 10 March: Cruise intervals, tempo pace, Tuft's Track + reps
R 11 March: easy recovery run
F 12 March: 800m VO2 max intervals
S 13 March: rest day/easy recovery run
S 14 March: 3 km time trial; goal: sub 11:00.
M 15 March: easy recovery run
T 16 March: Orienteering.
W 17 March: Long run
R 18 March: tempo run
F 19 March: easy run
S 20 March: easy run/rest day
S 21 March: New Bedford Half Marathon
T 9 March: Orienteering.
W 10 March: Cruise intervals, tempo pace, Tuft's Track + reps
R 11 March: easy recovery run
F 12 March: 800m VO2 max intervals
S 13 March: rest day/easy recovery run
S 14 March: 3 km time trial; goal: sub 11:00.
M 15 March: easy recovery run
T 16 March: Orienteering.
W 17 March: Long run
R 18 March: tempo run
F 19 March: easy run
S 20 March: easy run/rest day
S 21 March: New Bedford Half Marathon
5 PM
Running 51:41 10.1 km (5:07 / km)
shoes: 201002 Asics T918N
I planned an easy run, but while I was running along the Charles River going west, I noticed a Harvard men's 8 in the water just ahead of me, so I accelerated to tempo pace to try to keep up. They finally pulled ahead at the turn to the south.
The day was so beautiful and pleasant (13 C, sunny), that I decided to run in the afternoon rather than at night. I wore tights and a short-sleeved polypro and continued No Shortcuts to the Top.
Most curiously, I felt some mild but sharp chest pain near the end of my run. I'm not sure what to make of it; I need to get a routine physical in the near future, and I will inquire.
The day was so beautiful and pleasant (13 C, sunny), that I decided to run in the afternoon rather than at night. I wore tights and a short-sleeved polypro and continued No Shortcuts to the Top.
Most curiously, I felt some mild but sharp chest pain near the end of my run. I'm not sure what to make of it; I need to get a routine physical in the near future, and I will inquire.
7 PM
Biking 50:00 [1] 16.0 km (19.2 kph)
shoes: Trek 7.1 FX
To and from Brahms Trio rehearsal at Longwood.
Sunday Mar 7, 2010 #
Note
(rest day)
I was feeling rather tired today, so I decided to rest. I ran six catching features courses. I'm only 0.22 points (77.95 vs 77.73) behind Steve Gregg, the top American CFer. The top North American CFer unquestionably is BigE, with a 90.74 ranking. I'm curious whether I can reach 80 points more quickly in CF or in the USOF rankings, but given my disastrous sprint race at BOK, I may not reach USOF 80 points before the North American champs.
Saturday Mar 6, 2010 #
Running 43:37 8.5 km (5:08 / km)
shoes: 201002 Asics T918N
After a concert and with some hesitation, I went for a run. Thursday's time trial has reinvigorated me and prompted me to return from my training hiatus earlier and with more vigor than otherwise would have been the case. Before my Friday night run, I estimated that 25 miles was unattainable for this week, but it may yet be possible. I would like to go for a long run Sunday night, if I am feeling well - the New Bedford half marathon is in two weeks and my training has been derelict. It would be good psychologically to get in some long runs between now and then, though the physiological benefit is questionable.
I went on my bread-and-butter run with an extension - over my hill to Highland, through Davis, Porter, Harvard, Inman, and back on Prospect/Webster Ave. It was a good run - starting with a hill was motivational. Just as I pulled onto Highland Ave, I noted two girls on bikes moving parallel and slowly to my path; I stepped up to tempo pace and tried to keep up with them, but they had gained about fifty meters by Davis Square.
It is my tendency to push aggressively when I see someone ahead of me, both in running and orienteering. While it may be motivational for physical training, I need to discontinue this practice in all but Go-control and finish chute O-situations. I lost about a minute on the Sycamore Scramble Middle (control 13) due to this behavior. I confess it would be tremendously exciting to encounter any of the usual suspects in Go-control or finish chute O-situations - Ross, Will, Brendan, Ken, Emily, Eric, Jon and so on. Given his recent successes, I'm hopeful Andy Dale will become one of the usual suspects.
I continued No Shortcuts, and I'm finding chapter 2-3 suggestive of a much more promising book than chapter 1 impressed. Conditions: 5 C, tights, gloves, short and long sleeves. I'm still sniffling profusely.
I went on my bread-and-butter run with an extension - over my hill to Highland, through Davis, Porter, Harvard, Inman, and back on Prospect/Webster Ave. It was a good run - starting with a hill was motivational. Just as I pulled onto Highland Ave, I noted two girls on bikes moving parallel and slowly to my path; I stepped up to tempo pace and tried to keep up with them, but they had gained about fifty meters by Davis Square.
It is my tendency to push aggressively when I see someone ahead of me, both in running and orienteering. While it may be motivational for physical training, I need to discontinue this practice in all but Go-control and finish chute O-situations. I lost about a minute on the Sycamore Scramble Middle (control 13) due to this behavior. I confess it would be tremendously exciting to encounter any of the usual suspects in Go-control or finish chute O-situations - Ross, Will, Brendan, Ken, Emily, Eric, Jon and so on. Given his recent successes, I'm hopeful Andy Dale will become one of the usual suspects.
I continued No Shortcuts, and I'm finding chapter 2-3 suggestive of a much more promising book than chapter 1 impressed. Conditions: 5 C, tights, gloves, short and long sleeves. I'm still sniffling profusely.
Note
- Got a haircut today (logged for purposes of tracking frequency); no doubt Lori will think I have joined the military.
- 3414 visitors; 400 since January 31. Woooo.
- Suppose we partition map reading into essentially disjoint categories: large scale reading and reading of focused, detailed minutia. The large scale reading is most relevant, in my judgment, to route choice legs and getting an overview of the course - e.g. at the start of the race or vaguely reading ahead. The small scale reading is important once a route choice has been arrived at, for technical legs, for collecting features and for choosing checkpoints. Note that in general, any particular course or indeed particular leg might use both techniques.
Is this partition realistic? Can the two skills be practiced independently? Is this an informative and meaningful decomposition of map-reading skills? Are there other categories of reading that are not covered by this breakdown?
- 3414 visitors; 400 since January 31. Woooo.
- Suppose we partition map reading into essentially disjoint categories: large scale reading and reading of focused, detailed minutia. The large scale reading is most relevant, in my judgment, to route choice legs and getting an overview of the course - e.g. at the start of the race or vaguely reading ahead. The small scale reading is important once a route choice has been arrived at, for technical legs, for collecting features and for choosing checkpoints. Note that in general, any particular course or indeed particular leg might use both techniques.
Is this partition realistic? Can the two skills be practiced independently? Is this an informative and meaningful decomposition of map-reading skills? Are there other categories of reading that are not covered by this breakdown?
C • Sure 1
Friday Mar 5, 2010 #
9 AM
Biking 40:00 [1] 14.0 km (21.0 kph)
shoes: Trek 7.1 FX
Commute. Every light seemed to be red when I reached it on Cambridge Street.
11 PM
Running 1:01:28 [1] 11.4 km (5:24 / km)
shoes: 201002 Asics T918N
Late night run. My right arch and calf felt tight - probably from the 3 km yesterday, so I ran gingerly. I started Ed Viesturs' No Shortcuts to the Top. Thus far, I prefer K2: Life and Death on the World's Most Dangerous Mountain, though the audiobook narrator for K2 sounds less pompous and haughty than that of No Shortcuts.
I had planned to run for about 45 minutes, but I didn't measure the route before I started, and it was longer than I expected. I ran from Franklin St to MIT to Land Blvd and to home. It's interesting that a sentence can be grammatically correct but syntactically incorrect or meaningless - a much less common error than a syntactically meaningful but grammatically incorrect sentence.
Conditions: 1 C, tights, short- and long-sleeved polypro, and gloves.
I had planned to run for about 45 minutes, but I didn't measure the route before I started, and it was longer than I expected. I ran from Franklin St to MIT to Land Blvd and to home. It's interesting that a sentence can be grammatically correct but syntactically incorrect or meaningless - a much less common error than a syntactically meaningful but grammatically incorrect sentence.
Conditions: 1 C, tights, short- and long-sleeved polypro, and gloves.
Thursday Mar 4, 2010 #
10 PM
Running 30:00 6.0 km (5:00 / km)
shoes: 201002 Asics T918N
Travel to and from the Harvard indoor track, a few 200s for warmup and cooldown.
Running race 11:17 [4] 3.0 km (3:46 / km)
shoes: 201002 Asics T918N
With Brendan and Ross (though after them), I ran a 3 km test time trial, in anticipation of the official 3 km time trial in mid March. I did not expect to run particularly well, since I have not run over the past two weeks due to illness. My mile PR was 80 second 400s (10:00 3k), so I figure 85 second 400s might be attainable. My target today was 90 second 400s or 6 minute mile pace; I just slightly overshot. Not a bad performance, but unremarkable at best.
Ross started running with me at my ninth lap, which was encouraging (though discouraging because it was clearly so easy for him :)). I contemplated stopping after 2 km, but I asked myself "Would Marit Bjørgen stop after 2 km?" and pressed on.
Goal for mid March: sub 11:00, or 44 second 200s.
200s;
1st km: 45.7, 45.1, 45.0, 44.8, 45.2 = 3:45.8
2nd km: 46.7, 44.8, 46.0, 45.3, 45.8 = 3:48.6
3rd km: 46.5, 46.6, 46.8, 43.9, 38.5 = 3:42.3
Ross started running with me at my ninth lap, which was encouraging (though discouraging because it was clearly so easy for him :)). I contemplated stopping after 2 km, but I asked myself "Would Marit Bjørgen stop after 2 km?" and pressed on.
Goal for mid March: sub 11:00, or 44 second 200s.
200s;
1st km: 45.7, 45.1, 45.0, 44.8, 45.2 = 3:45.8
2nd km: 46.7, 44.8, 46.0, 45.3, 45.8 = 3:48.6
3rd km: 46.5, 46.6, 46.8, 43.9, 38.5 = 3:42.3
Wednesday Mar 3, 2010 #
7 PM
Biking 1:00:00 [1] 23.0 km (23.0 kph)
shoes: Trek 7.1 FX
Commute to Lexington via the Minuteman bikeway for the MWS dress rehearsal. The bikeway was pleasant, though biking through regions of total darkness was ominous.
Tuesday Mar 2, 2010 #
Biking (Commute) 40:00 [1] 13.4 km (20.1 kph)
shoes: Trek 7.1 FX
Monday Mar 1, 2010 #
Biking 48:00 [1] 16.0 km (20.0 kph)
shoes: Trek 7.1 FX
Commute to trio rehearsal.