Training Log Archive: iansmithIn the 31 days ending Dec 31, 2011:
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Saturday Dec 31, 2011 #
Note
weight:82.7kg
2011 Year in Review
The past two years have been challenging in many areas, and while adversity has tempered me, I have suffered many setbacks. My left tibia fracture in August 2010 and my right tibia stress fracture in May 2011 nullified my competitive aspirations over the past 18 months. I have not had to cope with serious injury before 2010. While I had the psychological strength to cheerfully persevere through my daily life, I was faced with serious questions about my aspirations as a competitive athlete. I am getting old, and while I expect to have at least another decade of opportunity as an elite orienteer, I'm so far behind many of my peers. I lack the years of orienteering experience or inherent athletic prowess that most of the American athletes have. In a European country, I wouldn't be noticed at all. Ultimately, I decided that I orienteer because I enjoy it, because there are innumerable social, physical, and mental benefits, and because I want to see how good I can become. I love challenges, and this is one worthy of pursuit. I do not know where the limit of my abilities lies, but I intend to drive forward as far as I can.
I attended eight A-meet days in 2010 (all in the spring) and finished with a ranking of 81.72. I attended only six in 2011, and finished with an unremarkable 76.98. For comparison, in 2009, I ran 14 A-meet races. At my most recent A-meet day - the middle at the October St. Louis meet - I finished less than two minutes behind the winner, Clem, with a score of 81.88. My 2011 score was hurt by my performance at West Point in May, at which I was poorly trained. I ran the second leg on the US champion CSU relay team for my first US Championship; I faced off against speedy from DVOA and prevailed on our unforked course.
My 2011 training totaled 285 hours. The past year can be divided into the period before and during my stress fracture on May 15 - approximately January through August - and the period after the recovery, or September through December. I was still recovering from my injury in Aug 2010 in the early part of the year, and my training and competition were unremarkable. Organizational responsibilities have been a tremendous source of stress for me over the past year. I have learned many lessons - sometimes the hard way - trying to manage aspects of NEOC and put an aggressive schedule together. The CSU SML Champs A-meet was also a great drain on my resources, and how I avoided a nervous breakdown in October is a mystery to me. Many people have helped me in all my activities, and I am grateful for that help and the camaraderie that exists. I set the 2011 Traverse, which I preferred to my 2010 Traverse course; I also directed or course set for six local events (not counting Harold Parker, at which I didn't really do anything). I filled out more permit and insurance applications than I care to count, and wrote countless e-mails (according to google, "many").
Given the disappointments of the past two years, Fall 2011 far exceeded my expectations. As I noted in November, I am winning races for the first time, though Ross and Sam have moved to Sweden. I have a good group of friendly competitors who motivate me and against whom I can measure myself, most notably my perennial nemesis, Ali. Over the past three months, I have trained over 100 hours, virtually all of which has been orienteering and running. I am wary of the possibility of injury, but I am optimistic about 2012.
I missed all of my 2011 training goals except my goal of bowling 24 games (I bowled 90). That's disappointing, but I set those goals to motivate myself to chase lofty heights; the setbacks made many of those goals unattainable. In the only time trial I have run since my injury, I set a PR and a Vdot PR with a 10:31 3k. I am stronger now than I ever have been before. My log had over 20,000 hits in 2011, bringing the total to 34,500; I am grateful to my readers for taking an interest in my eccentric life. Your encouragement has been valuable during my darker times.
Goals for 2012:
- Train 400 hours, including 160 hours of orienteering
- Run 1300 miles, averaging 25/wk
- Finish the year ranked in excess of 90 points
- Make the US standing team
- Beat Ali at the Billygoat
Running goals:
1 mile: 5:00
3 km: 10:00
5 km: 17:30
Half: 1:20:00
2010 YiR, 2009 YiR
The past two years have been challenging in many areas, and while adversity has tempered me, I have suffered many setbacks. My left tibia fracture in August 2010 and my right tibia stress fracture in May 2011 nullified my competitive aspirations over the past 18 months. I have not had to cope with serious injury before 2010. While I had the psychological strength to cheerfully persevere through my daily life, I was faced with serious questions about my aspirations as a competitive athlete. I am getting old, and while I expect to have at least another decade of opportunity as an elite orienteer, I'm so far behind many of my peers. I lack the years of orienteering experience or inherent athletic prowess that most of the American athletes have. In a European country, I wouldn't be noticed at all. Ultimately, I decided that I orienteer because I enjoy it, because there are innumerable social, physical, and mental benefits, and because I want to see how good I can become. I love challenges, and this is one worthy of pursuit. I do not know where the limit of my abilities lies, but I intend to drive forward as far as I can.
I attended eight A-meet days in 2010 (all in the spring) and finished with a ranking of 81.72. I attended only six in 2011, and finished with an unremarkable 76.98. For comparison, in 2009, I ran 14 A-meet races. At my most recent A-meet day - the middle at the October St. Louis meet - I finished less than two minutes behind the winner, Clem, with a score of 81.88. My 2011 score was hurt by my performance at West Point in May, at which I was poorly trained. I ran the second leg on the US champion CSU relay team for my first US Championship; I faced off against speedy from DVOA and prevailed on our unforked course.
My 2011 training totaled 285 hours. The past year can be divided into the period before and during my stress fracture on May 15 - approximately January through August - and the period after the recovery, or September through December. I was still recovering from my injury in Aug 2010 in the early part of the year, and my training and competition were unremarkable. Organizational responsibilities have been a tremendous source of stress for me over the past year. I have learned many lessons - sometimes the hard way - trying to manage aspects of NEOC and put an aggressive schedule together. The CSU SML Champs A-meet was also a great drain on my resources, and how I avoided a nervous breakdown in October is a mystery to me. Many people have helped me in all my activities, and I am grateful for that help and the camaraderie that exists. I set the 2011 Traverse, which I preferred to my 2010 Traverse course; I also directed or course set for six local events (not counting Harold Parker, at which I didn't really do anything). I filled out more permit and insurance applications than I care to count, and wrote countless e-mails (according to google, "many").
| Period | Orienteering | Running | Total |
| Jan-Aug | 36.1 hrs | 35.1 | 149.8 | Sept-Dec | 79.8 | 43.4 | 135.5 |
Given the disappointments of the past two years, Fall 2011 far exceeded my expectations. As I noted in November, I am winning races for the first time, though Ross and Sam have moved to Sweden. I have a good group of friendly competitors who motivate me and against whom I can measure myself, most notably my perennial nemesis, Ali. Over the past three months, I have trained over 100 hours, virtually all of which has been orienteering and running. I am wary of the possibility of injury, but I am optimistic about 2012.
I missed all of my 2011 training goals except my goal of bowling 24 games (I bowled 90). That's disappointing, but I set those goals to motivate myself to chase lofty heights; the setbacks made many of those goals unattainable. In the only time trial I have run since my injury, I set a PR and a Vdot PR with a 10:31 3k. I am stronger now than I ever have been before. My log had over 20,000 hits in 2011, bringing the total to 34,500; I am grateful to my readers for taking an interest in my eccentric life. Your encouragement has been valuable during my darker times.
Goals for 2012:
- Train 400 hours, including 160 hours of orienteering
- Run 1300 miles, averaging 25/wk
- Finish the year ranked in excess of 90 points
- Make the US standing team
- Beat Ali at the Billygoat
Running goals:
1 mile: 5:00
3 km: 10:00
5 km: 17:30
Half: 1:20:00
2010 YiR, 2009 YiR
6 PM
Running 57:47 10.79 km (5:21 / km)
ahr:146 max:160 shoes: 201108 Asics GT-2150
To end the year, I went on an easy run around the river. I am tired; this week, I may have committed more of myself than was wise. I will take some days next week to recover.
I have acquired oatmeal.
I have acquired oatmeal.
Friday Dec 30, 2011 #
1 PM
Orienteering 1:56:46 17.6 km (6:38 / km) +524m 5:46 / km
ahr:171 max:191 shoes: 201110 Inov-8 Oroc 280
Despite failing at life, I rendezvoused (late) with Ross and Sam to run the 2011 Traverse. In my haste, I had apparently forgotten my tights, and ran only in bike shorts (and SL-sleeved shirts, gloves) that I had brought along as a precautionary second layer. It was quite warm - perhaps 5-7° C, with clear skies and minimal breeze. I was very comfortable, lacking only water.
Jeff Saeger had already started, and Ross, Sam and I ran together. While we were somewhat relaxed - chatting at times, I did have an average HR of 171. We did lose some time pausing at each control; our flow was unremarkable, and we were treating the run as a fun workout. It's hard to make a comparison to race day, since I was advantaged by the temperature and my foreknowledge of the course. I was unambiguously nemesis'd, finishing just behind Dancho. I think that at race pace given my knowledge of the course, I could have run sub 1:50, but the comparison is almost useless. I look forward to the billygoat for a chance to "play" against a competitive field. Amusingly, the three of us made a 2-3 minute mistake at control 9, despite the fact that I have been there several times. I had attacked it once or twice from the north to check the position of the flag, but I didn't remember it well. We ran through the reentrant once without realizing we were in the right spot. On most of the other controls, I had no trouble pinpointing exactly where I had set the flag. I deferred to Ross and Sam on most of the navigation, since I had already analyzed the course heavily in my planning.
It was a tremendously fun outing - running for two hours with friends is delightful, and an excellent physical challenge. I didn't need to read my map that much. I am considering running more Traverses as long orienteering training; I regret that I must drive on I-93, the cesspool of Boston transportation misery, but perhaps I will bike down. I felt strong on the hills, and while Ross and Sam were holding back a bit, I didn't struggle to keep up. With some perspective, it's clear that the course was somewhat too long and challenging. I did have a lot of fun, though running without leg protection was at times costly.
Jeff Saeger had already started, and Ross, Sam and I ran together. While we were somewhat relaxed - chatting at times, I did have an average HR of 171. We did lose some time pausing at each control; our flow was unremarkable, and we were treating the run as a fun workout. It's hard to make a comparison to race day, since I was advantaged by the temperature and my foreknowledge of the course. I was unambiguously nemesis'd, finishing just behind Dancho. I think that at race pace given my knowledge of the course, I could have run sub 1:50, but the comparison is almost useless. I look forward to the billygoat for a chance to "play" against a competitive field. Amusingly, the three of us made a 2-3 minute mistake at control 9, despite the fact that I have been there several times. I had attacked it once or twice from the north to check the position of the flag, but I didn't remember it well. We ran through the reentrant once without realizing we were in the right spot. On most of the other controls, I had no trouble pinpointing exactly where I had set the flag. I deferred to Ross and Sam on most of the navigation, since I had already analyzed the course heavily in my planning.
It was a tremendously fun outing - running for two hours with friends is delightful, and an excellent physical challenge. I didn't need to read my map that much. I am considering running more Traverses as long orienteering training; I regret that I must drive on I-93, the cesspool of Boston transportation misery, but perhaps I will bike down. I felt strong on the hills, and while Ross and Sam were holding back a bit, I didn't struggle to keep up. With some perspective, it's clear that the course was somewhat too long and challenging. I did have a lot of fun, though running without leg protection was at times costly.
Thursday Dec 29, 2011 #
7 PM
Running 49:46 9.22 km (5:24 / km) +87m 5:09 / km
ahr:148 max:165 shoes: 201108 Asics GT-2150
Evening easy cruise. I felt unpleasant for most of the day, but going for a run seemed to alleviate my discomfort. I stopped by Anna's for a burrito near the end, and by my neighborhood grocery store for some food. I am the reluctant owner of a measuring cup and a box of corn starch.
My weight seems to have stabilized at around 180 lbs. I have considered trying to lose more, but I think this is close to optimal for me. I plan to do more strength training in the months ahead that may result in some gain. My focus is on speed and fitness; my legs need to get much stronger to plow up hills. Hopefully, as my body becomes more adapted to running and O, I will shed weight in extraneous places, but shrug. My weight disparity relative to other O guys of my height is interesting - ken and bshields are both svelter than I, but even boris (who is less dissimilar) is considerably lighter. I guess I'm the CSU chuck wagon.
My weight seems to have stabilized at around 180 lbs. I have considered trying to lose more, but I think this is close to optimal for me. I plan to do more strength training in the months ahead that may result in some gain. My focus is on speed and fitness; my legs need to get much stronger to plow up hills. Hopefully, as my body becomes more adapted to running and O, I will shed weight in extraneous places, but shrug. My weight disparity relative to other O guys of my height is interesting - ken and bshields are both svelter than I, but even boris (who is less dissimilar) is considerably lighter. I guess I'm the CSU chuck wagon.
Wednesday Dec 28, 2011 #
9 PM
Running hills 1:13:18 13.34 km (5:30 / km) +280m 4:58 / km
ahr:149 max:182 shoes: 201104 Mizuno Waverider 14
I decided to build tonight's run around a hill workout at Lowell St. I have been out of sorts lately, and my training over the previous four days has been non-existent apart from Pawtuckaway due to poor discipline, almonds, and Christmas. Resting yesterday, while unplanned, may have been wise to recover from battle damage at Pawtuckaway. My left ankle and right shin are swollen, but neither troubled me during the run today.
Conditions were cold, with a temperature of -2° C and winds in excess of 30 kph. I wore three layers on top (SLS sleeves), two on bottom, and gloves and was uncomfortable at times.
I am currently planning the calendar for next year, which will include some 40th anniversary celebrations and special events for NEOC. I'm not sure how long I will continue to serve as VP Events - the earliest I would step down is June 2013.
According to google, the Lowell st hill from the south is 30m high and about 380m horizontally; from Highland, it's about 15m up, 200m horizontally. I thought the north side was steeper, but it's shorter than the intervals I seek. I ran 4 south, 4 north, 2 south.
S: 1:55, 1:47, 1:51, 1:43; 1:42, 1:41
N: 59, 58, 1:01, 53
Conditions were cold, with a temperature of -2° C and winds in excess of 30 kph. I wore three layers on top (SLS sleeves), two on bottom, and gloves and was uncomfortable at times.
I am currently planning the calendar for next year, which will include some 40th anniversary celebrations and special events for NEOC. I'm not sure how long I will continue to serve as VP Events - the earliest I would step down is June 2013.
According to google, the Lowell st hill from the south is 30m high and about 380m horizontally; from Highland, it's about 15m up, 200m horizontally. I thought the north side was steeper, but it's shorter than the intervals I seek. I ran 4 south, 4 north, 2 south.
S: 1:55, 1:47, 1:51, 1:43; 1:42, 1:41
N: 59, 58, 1:01, 53
Monday Dec 26, 2011 #
Note
I formulated the idea of traveling solo to Pawtuckaway for a training day back in November, and finally executed. While I enjoy company when training, I had considerable stress in my life over the past year, much of which had to do with personal interactions (and much of which was incidental). Particularly after the A-meet, I wanted to focus on training, and a solo training expedition was the obvious conclusion. My solitude was blissful; it was splendid to spend time alone at scenic Pawtuckaway and focus only on training. The day had a sunny blue sky, a temperature of 2° C, and gusty breeze. The park was beautiful, with about 1-2 cm of snow on the ground; puddles on trails were frozen, and the surfaces of lakes and ponds were partially iced over. As a precaution against injury and getting stuck in the forest, I dressed heavily - compression short sleeves, long sleeves, short sleeves, tights, shorts, and gloves. I was quite warm for much of the run, but not uncomfortably so. I sent my itinerary to Becks and my family before setting out.
12 PM
Orienteering (Secret Ninja Training) 1:28:39 9.83 km (9:01 / km) +215m 8:08 / km
ahr:165 max:184 12c shoes: 201110 Inov-8 X-Talon 212
Quickroute; course length 8.5 km.
Comparison to 2010 (2010 track is thicker)
The first exercise was from the 10 AM exercise from a 2010 CSU Training Day, designed by Ross. The original objective of the exercise was to evaluate and plan route choices in advance. The only control I remembered from the exercise was #4, which I had messed up and was discussed in the comments.
My objectives were to concentrate on reading the map and stay in constant contact. I planned to run the first exercise more conservatively and take the second at race pace. The thin layer of snow made me less sure of my footing - on steep rocks, the surface was slick, which slowed me slightly. Though streamers are preferable, their absence has some advantages. I was forced to know exactly where I was. The control flag is the ultimate catching feature, and I want to be able to orienteer well and fast even without a flag. I only planned routes at a very coarse scale before starting, leaving the fine details and execution to on-the-fly planning.
I was hesitant at 1; I spent some time getting into the map, but I approached acceptably, saw the hill to my right, and hit the four huge boulders cleanly. The sidehilling just south of 1 was unpleasant and slow, and I resolved to run on ridges when I could. I took the non-trail route to 3 because it was more interesting, though the stone walls simplified the navigation. I did a much better job navigating to 4 this time. Getting through the rocks was a bit tricky at 5, and I was somewhat hesitant after passing the little pond. The first part of 6 was a pure compass exercise, and I'm happy with the line.
I confused myself leaving control 6 - I meant to stay west of the marsh 100m south of the control. I figured it out quickly enough, but my route meandered badly on that leg. Reading the map to 8 was really hard, but I stayed on my line and was in ok contact in the first half. I slowed during the first half to be accurate, though the lakes are such a great catching feature that in a race situation, I would have plowed at full speed on compass alone. I was messy leaving 8 - I meant to run south of the house-sized boulder. I really struggled leaving 9 - I couldn't get the hills and ponds to quite match up the way I expected, and my zone of uncertainty grew to 30-40 meters in radius before descending into the steep gorge. I was again confused attacking 12 - I saw the stream gully 100m south of the control, but the ridge to the east of that didn't quite make sense to me.
On legs with huge catching features - like running to a trail, or even the first half of leg 8 - I often throw caution to the wind and simplify too much. In the process, I sometimes execute the really easy section very poorly, going too far, or drifting off in a random direction. I really need to practice simplifying - how much is appropriate, when to do it - and continuing to read the map, paying attention, orienteering, and making smart decisions on simplified routes. The Comparison quickroute (see above) of my 2010 and 2011 tracks is informative - I did essentially the same thing in each case, but the skinny 2011 track is shorter and more precise because I was being careful and actually navigating. I am a better orienteer than I was in 2010.
Comparison to 2010 (2010 track is thicker)
The first exercise was from the 10 AM exercise from a 2010 CSU Training Day, designed by Ross. The original objective of the exercise was to evaluate and plan route choices in advance. The only control I remembered from the exercise was #4, which I had messed up and was discussed in the comments.
My objectives were to concentrate on reading the map and stay in constant contact. I planned to run the first exercise more conservatively and take the second at race pace. The thin layer of snow made me less sure of my footing - on steep rocks, the surface was slick, which slowed me slightly. Though streamers are preferable, their absence has some advantages. I was forced to know exactly where I was. The control flag is the ultimate catching feature, and I want to be able to orienteer well and fast even without a flag. I only planned routes at a very coarse scale before starting, leaving the fine details and execution to on-the-fly planning.
I was hesitant at 1; I spent some time getting into the map, but I approached acceptably, saw the hill to my right, and hit the four huge boulders cleanly. The sidehilling just south of 1 was unpleasant and slow, and I resolved to run on ridges when I could. I took the non-trail route to 3 because it was more interesting, though the stone walls simplified the navigation. I did a much better job navigating to 4 this time. Getting through the rocks was a bit tricky at 5, and I was somewhat hesitant after passing the little pond. The first part of 6 was a pure compass exercise, and I'm happy with the line.
I confused myself leaving control 6 - I meant to stay west of the marsh 100m south of the control. I figured it out quickly enough, but my route meandered badly on that leg. Reading the map to 8 was really hard, but I stayed on my line and was in ok contact in the first half. I slowed during the first half to be accurate, though the lakes are such a great catching feature that in a race situation, I would have plowed at full speed on compass alone. I was messy leaving 8 - I meant to run south of the house-sized boulder. I really struggled leaving 9 - I couldn't get the hills and ponds to quite match up the way I expected, and my zone of uncertainty grew to 30-40 meters in radius before descending into the steep gorge. I was again confused attacking 12 - I saw the stream gully 100m south of the control, but the ridge to the east of that didn't quite make sense to me.
On legs with huge catching features - like running to a trail, or even the first half of leg 8 - I often throw caution to the wind and simplify too much. In the process, I sometimes execute the really easy section very poorly, going too far, or drifting off in a random direction. I really need to practice simplifying - how much is appropriate, when to do it - and continuing to read the map, paying attention, orienteering, and making smart decisions on simplified routes. The Comparison quickroute (see above) of my 2010 and 2011 tracks is informative - I did essentially the same thing in each case, but the skinny 2011 track is shorter and more precise because I was being careful and actually navigating. I am a better orienteer than I was in 2010.
2 PM
Running 8:45 1.41 km (6:12 / km) +22m 5:45 / km
ahr:155 max:170 shoes: 201110 Inov-8 X-Talon 212
After getting back to my car, I ate a few handfuls of goldfish, drank about a liter of water, and basked in the heater for about half an hour while listening to my audiobook. My feet had been immersed crossing wet spots, and it was pleasant to warm them and get a short rest before the second exercise.
Orienteering (Secret Ninja Training) 1:15:19 9.19 km (8:12 / km) +166m 7:31 / km
ahr:164 max:187 11c shoes: 201110 Inov-8 X-Talon 212
Quickroute; the O-distance I ran was 7.8 km.
This exercise is the 2011 UNO Camping Weekend Day 2 Blue course. In September, I stopped at control 8 due to exhaustion, and I was eager to try again. I started at control 5, as that was closest to my car.
I ran more aggressively than in the first exercise, though I was somewhat fatigued, and the snow did not lend itself to very fast running. I nearly made a mistake to 7, where I happily did a ninety degree turn 2/3 of the way through the leg before correcting. The leg to 9 was an unmitigated disaster; I kept losing contact and wandering about. My original plan was to cross the lake at the left most beaver dam (left of the line) and run up the trail, but I changed my mind halfway. My eventual crossing was missing about 5 meters of beaver dam, so I gingerly waded across the partially ice-covered lake up to my upper calves. I then finished the leg by missing the control entirely.
I rolled my left ankle after crossing the line of lakes on leg 12, and stopped for about a minute. I was able to run without discomfort, though the ankle is slightly swollen now. I confused hills 50m north of the control and took an unnecessary detour before correcting. Leg 13 was straightforward, with some nice handrails and a good attack from the corner of the lake. I was not confident on the vague hills NW of the control, and I stopped to confirm that I was in fact at the control. Leg 14 was another disaster; I thought I was initially right of the line and tried to compensate, then just couldn't quite get the features to line up in my mental picture. I wasn't reading carefully leaving 13. By the time I reached control 1, it was too dark to read my map in the trees, so I decided to bail out. I didn't want to turn Secret Ninja Training into "Omg I'm Lost on Big Island and Something is going to Kill Me" Training. I made it back comfortably.
I took two blows to my right shin at a spot which had a bump from a Harold Parker bang-up. The leg seems to be fine (apart from a small wound and a big bruise), but I may consider wearing a gaiter. Otherwise, my body will develop natural gaiters from scar tissue.
Even with the snow (perhaps because of the snow), my times were competitive with the runners at the Camping Weekend. I had a good effort, and I think I could have finished the remaining 2.7 km in 20-25 minutes (for a total of 1:22 - 1:27). I wanted to be tired before running this to train for when I am fatigued. I found it challenging to concentrate and focus on reading my map for a full 2.5 hours, and I grew messier when I increased my intensity and became tired. I must do more mental training and map practice. This session was productive.
This exercise is the 2011 UNO Camping Weekend Day 2 Blue course. In September, I stopped at control 8 due to exhaustion, and I was eager to try again. I started at control 5, as that was closest to my car.
I ran more aggressively than in the first exercise, though I was somewhat fatigued, and the snow did not lend itself to very fast running. I nearly made a mistake to 7, where I happily did a ninety degree turn 2/3 of the way through the leg before correcting. The leg to 9 was an unmitigated disaster; I kept losing contact and wandering about. My original plan was to cross the lake at the left most beaver dam (left of the line) and run up the trail, but I changed my mind halfway. My eventual crossing was missing about 5 meters of beaver dam, so I gingerly waded across the partially ice-covered lake up to my upper calves. I then finished the leg by missing the control entirely.
I rolled my left ankle after crossing the line of lakes on leg 12, and stopped for about a minute. I was able to run without discomfort, though the ankle is slightly swollen now. I confused hills 50m north of the control and took an unnecessary detour before correcting. Leg 13 was straightforward, with some nice handrails and a good attack from the corner of the lake. I was not confident on the vague hills NW of the control, and I stopped to confirm that I was in fact at the control. Leg 14 was another disaster; I thought I was initially right of the line and tried to compensate, then just couldn't quite get the features to line up in my mental picture. I wasn't reading carefully leaving 13. By the time I reached control 1, it was too dark to read my map in the trees, so I decided to bail out. I didn't want to turn Secret Ninja Training into "Omg I'm Lost on Big Island and Something is going to Kill Me" Training. I made it back comfortably.
I took two blows to my right shin at a spot which had a bump from a Harold Parker bang-up. The leg seems to be fine (apart from a small wound and a big bruise), but I may consider wearing a gaiter. Otherwise, my body will develop natural gaiters from scar tissue.
Even with the snow (perhaps because of the snow), my times were competitive with the runners at the Camping Weekend. I had a good effort, and I think I could have finished the remaining 2.7 km in 20-25 minutes (for a total of 1:22 - 1:27). I wanted to be tired before running this to train for when I am fatigued. I found it challenging to concentrate and focus on reading my map for a full 2.5 hours, and I grew messier when I increased my intensity and became tired. I must do more mental training and map practice. This session was productive.
Running 8:15 1.45 km (5:42 / km)
ahr:156 max:184 shoes: 201110 Inov-8 X-Talon 212
Uneventful run back to the car in near darkness. I had considerable stamina and springiness left in my legs given the long day.
Friday Dec 23, 2011 #
Note
Registered for the US Classic Champs. I found BOS-RDU flights for $165.
8 PM
Unspecified 2 [0]
Chopin Preludes No. 20 and 4; Nocturne in E flat; Pathetique I, II, and III; Pictures.
11 PM
Running 41:57 8.24 km (5:05 / km) +13m 5:03 / km
ahr:146 max:162 shoes: 201104 NB 759
I had a rare, powerful migraine for most of the morning and early afternoon, which curtailed my plan to go to the Boston Museum of Art. I took naproxen, drank water, ate a little food, and did my best to remove all sensory stimuli - I blindfolded myself to keep my eyes dark and reclined into dreamless sleep.
That seemed to help. After a two hour piano session at the Bermans' (which I had intended as one hour) and a relaxed evening, I set out on a late night run. I was not overly enthusiastic about the prospect, but I wanted to take only one rest day this week. Conditions were breezy, clear and cold, with a temperature of -2 C. I ran in a compression top, long sleeves, short sleeves, gloves, tights, shorts, and a balaclava; I was comfortable. I focused on keeping a quick cadence, and I clocked at 180 when I measured it against my watch. I continued Into the Silence, which is still largely uninteresting. The author describes the geographical layout of the 1921 expedition's path to Everest in painstaking detail, when a simple map would suffice. That's impractical for an audiobook, but the relative position of myriad locations is soporific. I experienced some lingering digestive distress, but only while I was running. Perhaps Chanukkah fare sits poorly with my Gentile stomach.
On an unrelated note, I appear to be allergic to almonds. That is, I ate a few handfuls of almonds, and my body went to Defcon 2. The symptoms were classic oral allergy syndrome - itchiness, redness and inflammation of the throat, some blisters and swelling in the throat - accompanied by digestive distress and intermittent chest pain. This appears to have been slightly more severe than the peach incident of August 2010, but as I live quite near a hospital, I wasn't overly concerned. I drank copious fluids, brushed my teeth, ate a tortilla, and took the antihistamine fexofenadine (which is all I had lying around). While I wasn't comfortable, if circumstances grew severe, I was prepared to summon aid. In lieu of an epipen, I considered watching scary movies.
Perhaps I should acquire an epipen, but I feel like if I give in to fear (and physiology), the peaches/almonds win.
That seemed to help. After a two hour piano session at the Bermans' (which I had intended as one hour) and a relaxed evening, I set out on a late night run. I was not overly enthusiastic about the prospect, but I wanted to take only one rest day this week. Conditions were breezy, clear and cold, with a temperature of -2 C. I ran in a compression top, long sleeves, short sleeves, gloves, tights, shorts, and a balaclava; I was comfortable. I focused on keeping a quick cadence, and I clocked at 180 when I measured it against my watch. I continued Into the Silence, which is still largely uninteresting. The author describes the geographical layout of the 1921 expedition's path to Everest in painstaking detail, when a simple map would suffice. That's impractical for an audiobook, but the relative position of myriad locations is soporific. I experienced some lingering digestive distress, but only while I was running. Perhaps Chanukkah fare sits poorly with my Gentile stomach.
On an unrelated note, I appear to be allergic to almonds. That is, I ate a few handfuls of almonds, and my body went to Defcon 2. The symptoms were classic oral allergy syndrome - itchiness, redness and inflammation of the throat, some blisters and swelling in the throat - accompanied by digestive distress and intermittent chest pain. This appears to have been slightly more severe than the peach incident of August 2010, but as I live quite near a hospital, I wasn't overly concerned. I drank copious fluids, brushed my teeth, ate a tortilla, and took the antihistamine fexofenadine (which is all I had lying around). While I wasn't comfortable, if circumstances grew severe, I was prepared to summon aid. In lieu of an epipen, I considered watching scary movies.
Perhaps I should acquire an epipen, but I feel like if I give in to fear (and physiology), the peaches/almonds win.
C • fear 8
Thursday Dec 22, 2011 #
6 PM
Unspecified (Piano) 2 [0]
Chopin prelude No. 20; Nocturne in E flat; Beethoven Pathetique Sonata, mvts 1 and 2; Pictures at an Exhibition, I. Promenade; Revolutionary etude (briefly; no sheet music)
Pictures is difficult, but so glorious. The challenge for me presently is just remembering the sequence of chords; once I know the piece, I can start playing music.
Pictures is difficult, but so glorious. The challenge for me presently is just remembering the sequence of chords; once I know the piece, I can start playing music.
11 PM
Running 1:25:54 16.72 km (5:08 / km) +5m 5:08 / km
ahr:155 max:168 shoes: 201108 Asics GT-2150
As I have orienteering plans for Saturday, I rotated my long run to the Thursday quality workout slot. After an evening of ecstasy playing the Bermans' piano, a relaxing night and pleasant conversation, I set out on a gentle run. The night was drizzly, with a temperature of 7 C and moist ground. I ran in tights, short sleeves, and gloves, and while I was comfortable, I was thoroughly drenched by the end of the run. I had originally planned only to run to the Harvard Bridge, but I was feeling strong and so lengthened my route. I continued Into the Silence, which has thus far been the most boring climbing book I have read. I ran almost entirely on dirt paths paralleling the esplanade, with intermittent bouts on pavement. I had some digestive distress near the end, possibly from my old culinary nemesis - cream cheese. The initial heart rate data is clearly spurious.
My legs are remarkably puny and weak; I shall undertake a strength training regimen to remedy this.
It seems that the generation of the early twentieth century was done a tremendous disservice by its political and military leadership. World War I was marked by overwhelming incompetence in all areas of command that started the war, led to gratuitous and senseless slaughter and carnage, and sowed the seeds of the next war through Versailles. Frankly, wtf.
My legs are remarkably puny and weak; I shall undertake a strength training regimen to remedy this.
It seems that the generation of the early twentieth century was done a tremendous disservice by its political and military leadership. World War I was marked by overwhelming incompetence in all areas of command that started the war, led to gratuitous and senseless slaughter and carnage, and sowed the seeds of the next war through Versailles. Frankly, wtf.
Strength training 1:00 [1]
20x jumpies. Baby steps.
Wednesday Dec 21, 2011 #
8 AM
Running 55:24 11.53 km (4:48 / km) +39m 4:44 / km
ahr:157 max:184 weight:80.9kg shoes: 201108 Asics GT-2150
I fell asleep quite early last night - perhaps recovering from the Chicago expedition, so I got up early this morning for a cruise interval workout. Threshold workouts are a low priority now - in the Daniels' Running program, they are the last stage of training prior to competition, after base, reps, and VO2 max intervals. However, variety is the spice of life, and I want to include some threshold training throughout my regimen.
My prescribed threshold pace, according to my latest time trial, is 3:54/km, with a Vdot of 55.6. I set about running 5x1 km, with 2-3 minutes of rest. My pace lagged near the end, which I think indicates that I was going too fast. It turns out that the objective of a threshold run is to maintain a high level of blood lactate, so the appropriate rest for cruise intervals is short - at most 1 minute. A better target at my current fitness is 4:00/km with 1 minute rest. Conditions today were overcast and unseasonably warm, with a temperature of 6 C. I ran in compression short sleeves, long sleeves, tights, and gloves.
Intervals: 3:53, 3:45, 3:55, 3:59, 4:07
My prescribed threshold pace, according to my latest time trial, is 3:54/km, with a Vdot of 55.6. I set about running 5x1 km, with 2-3 minutes of rest. My pace lagged near the end, which I think indicates that I was going too fast. It turns out that the objective of a threshold run is to maintain a high level of blood lactate, so the appropriate rest for cruise intervals is short - at most 1 minute. A better target at my current fitness is 4:00/km with 1 minute rest. Conditions today were overcast and unseasonably warm, with a temperature of 6 C. I ran in compression short sleeves, long sleeves, tights, and gloves.
Intervals: 3:53, 3:45, 3:55, 3:59, 4:07
Strength training 5:00 [3]
50 oblique crunches, 50 tuckups, 50 kayakers, 25 supermans
Monday Dec 19, 2011 #
5 PM
Running 33:39 6.44 km (5:13 / km) +77m 4:56 / km
ahr:156 max:172 shoes: 201104 Mizuno Waverider 14
Easy run around Cambridge with some urgency because of the CSU Park-O meeting at 7 PM. I continued Into the Silence, and stopped by Lowell st for a single hill repeat interval. I haven't done hill repeats in weeks, and I will to incorporate them into my regimen with greater frequency in the future.
I suppose hill intervals stress a different set of running muscles. The recovery period is too long for them to be VO2 max intervals; I suppose for sufficiently long hill runs, lactate might accumulate. Short repetitions with full recovery seem to stress running muscles - the 200m and 400m reps train muscles that establish good running form. At least, that is my understanding of hill repeats. I guess in a simpler sense, you run up hills so you can get better at running up hills.
Conditions were cool: 6 C, with a strong breeze. I ran in tights, long sleeves and gloves.
I suppose hill intervals stress a different set of running muscles. The recovery period is too long for them to be VO2 max intervals; I suppose for sufficiently long hill runs, lactate might accumulate. Short repetitions with full recovery seem to stress running muscles - the 200m and 400m reps train muscles that establish good running form. At least, that is my understanding of hill repeats. I guess in a simpler sense, you run up hills so you can get better at running up hills.
Conditions were cool: 6 C, with a strong breeze. I ran in tights, long sleeves and gloves.
Sunday Dec 18, 2011 #
8 AM
Running 1:03:22 [1] 11.7 km (5:25 / km) +15m 5:23 / km
shoes: 201108 Asics GT-2150
The Chicago Symphony Orchestra is the finest orchestra I have ever heard, and the concert with Mahler 6 that I attended on Saturday 17 December, conducted by Esa-Pekka Salonen, was the most compelling interpretation of the piece and best performance by the ensemble I have ever heard. The concert also included the world premiere of a virtuosic, technical violin concerto by James Matheson in the modern style. The soloist, Baird Dodge, was extraordinary.
Keith Durand and I decided to travel to Chicago specifically to hear CSO perform Mahler 6. I have long heard the claims that Chicago had the best brass section in the United States, if not the world, but I had never attended a concert. Keith and I are both horn players, hold Mahler in great esteem, and particularly appreciate his sixth symphony; we played it in 2005 with MITSO. While I would have liked to spend more than 30 hours in Chicago, the weekend was well worth the journey. We stayed in Wilmette with a friend of Keith's from grad school.
While I was incredibly tired from insufficiently sleep on both Friday and Saturday nights and a long day on Saturday, I was resolved to go for a run while in Chicago. Conditions were chilly - there was about 3 cm of snow on the ground, the temperature was -4 C, and the weather was breezy and clear. I wore tights on top and bottom, long- and short- sleeves, gloves, and a balaclava intermittently. The cold air was a shock to my face and lungs, but I was sufficiently warm.
Our sightseeing was sporadic; we visited the Bean and Millenium Park, the underwhelming Museum of Science and Industry, and the Magnificent Mile. On Sunday, we went to the observation deck on the Willis Tower and ate Chicago pizza at Pizzeria Due.
I somewhat inadvertently had my first 30 mile week since the week of my first stress fracture in July 2010. My body seems to be holding up presently, but I don't plan to exceed this level of stress for several weeks, and I will diversify my activity in the weeks ahead.
Keith Durand and I decided to travel to Chicago specifically to hear CSO perform Mahler 6. I have long heard the claims that Chicago had the best brass section in the United States, if not the world, but I had never attended a concert. Keith and I are both horn players, hold Mahler in great esteem, and particularly appreciate his sixth symphony; we played it in 2005 with MITSO. While I would have liked to spend more than 30 hours in Chicago, the weekend was well worth the journey. We stayed in Wilmette with a friend of Keith's from grad school.
While I was incredibly tired from insufficiently sleep on both Friday and Saturday nights and a long day on Saturday, I was resolved to go for a run while in Chicago. Conditions were chilly - there was about 3 cm of snow on the ground, the temperature was -4 C, and the weather was breezy and clear. I wore tights on top and bottom, long- and short- sleeves, gloves, and a balaclava intermittently. The cold air was a shock to my face and lungs, but I was sufficiently warm.
Our sightseeing was sporadic; we visited the Bean and Millenium Park, the underwhelming Museum of Science and Industry, and the Magnificent Mile. On Sunday, we went to the observation deck on the Willis Tower and ate Chicago pizza at Pizzeria Due.
I somewhat inadvertently had my first 30 mile week since the week of my first stress fracture in July 2010. My body seems to be holding up presently, but I don't plan to exceed this level of stress for several weeks, and I will diversify my activity in the weeks ahead.
C • CSO 8
Friday Dec 16, 2011 #
9 PM
Running 47:02 8.28 km (5:41 / km) +6m 5:40 / km
ahr:147 max:178 shoes: 201104 Mizuno Waverider 14
Easy recovery run around the river. I'm not sure if this run is technically a recovery run, as it's questionable how useful running 24 hours after a workout is to recovering from the particular stresses of that workout. I suspect an easy run as much as 12 hours after a workout might help circulate waste products away from muscles, but I really have no idea. I set out tonight to run quite easily - with no particular pace in mind. My legs felt acceptable after the workout yesterday. I thought about increasing my cadence, but only dedicated techno will really encourage that goal.
I finished The Pacific War, and I learned much new data, especially about the leadership. Admiral Ernest King, the US Chief of Naval Operations is less of a pariah than I initially thought. I continue to be impressed by Admirals Nimitz and Spruance; the latter in particular was a thoroughly prudent, cerebral naval intellectual who led the bulk of the US carrier forces through two pivotal battles - the Battle of Midway and the Battle of the Philippine Sea. Captain Rochefort, the commander of the Pacific Fleet's cryptoanalysis group - HYPO - which provided decisive intelligence, was a remarkable and quiet hero. The idiots who managed OP-20-G, in particular the Redman brothers, are among the most incompetent examples of military leadership and efficacy.
I finished The Pacific War, and I learned much new data, especially about the leadership. Admiral Ernest King, the US Chief of Naval Operations is less of a pariah than I initially thought. I continue to be impressed by Admirals Nimitz and Spruance; the latter in particular was a thoroughly prudent, cerebral naval intellectual who led the bulk of the US carrier forces through two pivotal battles - the Battle of Midway and the Battle of the Philippine Sea. Captain Rochefort, the commander of the Pacific Fleet's cryptoanalysis group - HYPO - which provided decisive intelligence, was a remarkable and quiet hero. The idiots who managed OP-20-G, in particular the Redman brothers, are among the most incompetent examples of military leadership and efficacy.
Strength training 15:00
ahr:127 max:184
Core training, in the usual format: tuckups, leg lifts, cherry pickers, oblique situps, flutter kicks, situps, calf raises, 2x single leg bridge, squats, plank, kayakers. Concluded with 2x side plank and supermans. I don't know why I partition side plank and superman into a separate class save that's how my sensei taught me to do "10-minute abs" (13-minute abs). My performance on kayakers is disappointing.
Thursday Dec 15, 2011 #
6 PM
Running 23:13 4.24 km (5:29 / km) +12m 5:24 / km
ahr:152 max:167 shoes: 201108 Asics GT-2150
Run to interval training. It started raining lightly about five minutes into the run. Conditions were comfortable - a temperature of 11 C, and I wore shorts, a sleeveless shirt, and long sleeves on top.
Running warm up/down 3:54 0.8 km (4:52 / km) +1m 4:51 / km
ahr:158 max:173 shoes: 201108 Asics GT-2150
Warmup and strides after drills.
Running intervals 38:32 6.6 km (5:50 / km) +2m 5:50 / km
ahr:153 max:187 shoes: 201108 Asics GT-2150
CSU Interval workout. Tonight's workout was 8x400 with complete rest - 2-3 minutes between intervals, and Terry led the longer workout with an additional 2x800. My 8x400 was comparable to my previous effort in November, but easier - with shorter rests. I typically latched onto someone and followed them - John, Kevin, and Tom were all rabbits for me. During my 3k, my cadence felt slow and labored, so I focused on a fast turnover. While Patrick wasn't concentrating on my form in particular, he said we all looked consistent even during the 800s. I think I will listen to 175-180 bpm techno during future intervals so I can learn to run at a high cadence. I introduced myself to Matt - the speedy high schooler - and Pat - the caretaker of SGB's vest.
400s: 78.8, 76.0, 76.0, 75.3, 74.7, 76.1, 75.7, 74.6
800s: 2:44.9, 2:43.9.
I have ambitions to run a sub 5:00 mile in the next year, but 75s 400s feel quite fast right now. Terry was a monster on the 800s, running in sub 2:30.
400s: 78.8, 76.0, 76.0, 75.3, 74.7, 76.1, 75.7, 74.6
800s: 2:44.9, 2:43.9.
I have ambitions to run a sub 5:00 mile in the next year, but 75s 400s feel quite fast right now. Terry was a monster on the 800s, running in sub 2:30.
Running 19:23 3.55 km (5:27 / km) +5m 5:25 / km
ahr:154 max:166 shoes: 201108 Asics GT-2150
I ran back to Cambridge with Tom D., eschewing the much cooler Bjorkmanmobile. Tom has done some incredible things - a 55 mile trail run in South Africa, a six week trek across northern Scandinavia, a trek across Switzerland through the Alps, and a marathon at Everest basecamp, to name a few. He mentioned that in 2004-2005, he ran a 9:30? 3 km, and a 4:36 mile. We chatted about the social merits of the running group, about traveling in Pakistan, and about balancing different activities and demands in our lives. Tom's a fun guy, and I haven't the slightest clue how old he is - maybe low to mid 30s? I'm a moderately competitive person, and hearing about a 9:36 3 km induces a drive and a hunger within me. I'm a long way away from that - 76s 400s, yikes! - but that doesn't seem as unattainable as it did some time ago. My 400s today were only marginally faster, and that was with about 20 minutes of rest!
9 PM
Strength training 3:00 [3]
25, 25, 30 pushups. For good measure.
Tuesday Dec 13, 2011 #
7 PM
Running 23:23 4.48 km (5:13 / km) +26m 5:04 / km
ahr:150 max:173 shoes: 201104 Mizuno Waverider 14
I began the session with a warmup run to the Danehy track, an easy 400, an 89s 400 for calibration, and 800m of strides. I discovered to my dismay that I had recently formatted my mp3 player, and I lacked all the usual set of motivational music. My audiobook - The Pacific War lacked motivating qualities.
Running race 10:31 3.0 km (3:30 / km) +1m 3:30 / km
ahr:183 max:191 weight:81.8kg shoes: 201104 Mizuno Waverider 14
New 3k PR! I have been planning on running a time trial for the previous two weeks - to collect a data point on my current fitness before snow and before the CSU interval workouts progress far. It is true that I have some access to indoor tracks. This point will be my benchmark for my progress in the months ahead.
I haven't run a time trial since June 2010 - before both leg breaks, when I set a mile PR of 5:21. I chose the 3k distance because it is the distance I have most struggled with in the past. I'm more interested in the 5k and 10k distances, but I wanted to improve upon my 11:13 3k PR, and there isn't that much thinking for a 3k - you just run hard for ten minutes.
I went into this with trepidation; I was nervous, even in the cold silence around the track. My legs felt pretty good - some tightness in my right calf, and a bruise on my left shin from O-training this Sunday. My goal was to break 11 minutes with 88s 400s; I thought 10:30 was attainable, so my target was 84s 400s. I have a habit of starting too fast, so I wanted to run slower than 40s for the first 200 and build to the end.
Everything went almost exactly as planned. I slowed in the middle km slightly, and I was slower overall than I optimistically hoped, but I obliterated my PR by 42 seconds. I think that indicates poor racing in the past rather than good fitness now, but it's encouraging. I think breaking 10 minutes is an attainable goal for late spring or summer 2012 - with warmer air, running buddies, and interval training. I'm happy that the HR and speed graphs are incredibly boring. It has not escaped my attention that this is my highest VDot ever; I'm approaching the best shape of my life. Breathing was 2/2 for the first km, 2/1 for the next 1.5, and 1/1 for the last 500.
For strict comparison, it should be noted that the track was dry, and my survival was not a concern. 10:31 is not a fast time, but it's my best so far, and I am quite happy. I have to get much faster before I approach competitiveness. My post-pizza weight was 180.4 lbs.
Splits:
10:30.7: 43.8 (200), 84.5, 84.4, 84.6, 85.1, 86.1, 83.8, 78.4
I haven't run a time trial since June 2010 - before both leg breaks, when I set a mile PR of 5:21. I chose the 3k distance because it is the distance I have most struggled with in the past. I'm more interested in the 5k and 10k distances, but I wanted to improve upon my 11:13 3k PR, and there isn't that much thinking for a 3k - you just run hard for ten minutes.
I went into this with trepidation; I was nervous, even in the cold silence around the track. My legs felt pretty good - some tightness in my right calf, and a bruise on my left shin from O-training this Sunday. My goal was to break 11 minutes with 88s 400s; I thought 10:30 was attainable, so my target was 84s 400s. I have a habit of starting too fast, so I wanted to run slower than 40s for the first 200 and build to the end.
Everything went almost exactly as planned. I slowed in the middle km slightly, and I was slower overall than I optimistically hoped, but I obliterated my PR by 42 seconds. I think that indicates poor racing in the past rather than good fitness now, but it's encouraging. I think breaking 10 minutes is an attainable goal for late spring or summer 2012 - with warmer air, running buddies, and interval training. I'm happy that the HR and speed graphs are incredibly boring. It has not escaped my attention that this is my highest VDot ever; I'm approaching the best shape of my life. Breathing was 2/2 for the first km, 2/1 for the next 1.5, and 1/1 for the last 500.
For strict comparison, it should be noted that the track was dry, and my survival was not a concern. 10:31 is not a fast time, but it's my best so far, and I am quite happy. I have to get much faster before I approach competitiveness. My post-pizza weight was 180.4 lbs.
Splits:
10:30.7: 43.8 (200), 84.5, 84.4, 84.6, 85.1, 86.1, 83.8, 78.4
Running 40:57 7.25 km (5:39 / km) +24m 5:34 / km
ahr:143 max:174 shoes: 201104 Mizuno Waverider 14
I would have concluded with a much shorter cool down, but I wanted pizza. I ran home, ordered two pizzas on the internet, picked up cash, ran around Cambridge for a bit, stopped at the pizza place, and ran home. Running with pizzas is awkward, but carrying pizzas is correlated with faster running. A double blind experiment is needed to further test this hypothesis.
Monday Dec 12, 2011 #
Note
(rest day)
NEOC Mapping committee meeting tonight, with Andy, Bob, and Brendan. I essentially commandeered the meeting; it's been a while since I have run one, and it was somewhat chaotic. We discussed many points. We devised a plan for 2012; maps in need of attention and money are somewhat plentiful, but mappers are limiting. Bringing in a foreign mapper on an H1B Visa was discussed, but requires mapping projects from other clubs in addition to NEOC's. The main initiatives were:
1. Consolidate our map library; in particular, all maps that are not already in OCAD should be collected, and those suitable for events will be drafted by outsourced, paid drafters. (Let me know if you have OCAD experience and are interested in drafting maps! High school and college students especially welcome.)
2. We revised some of our internal procedures, particularly regarding version control and controlling map updates by meet directors. Our map librarian, Bob Dangel, will maintain the current version of the library, and will give copies of it to the pertinent members every six months. Changes recommended by meet directors will be reviewed by mappers before being integrated into the library, in the interest of consistency. We're buying another club computer.
3. Mapping clinics - an advanced field checking clinic to be run by Brendan, possibly with others to follow. A beginner clinic - to give enthusiasts a basic mapping lesson - and an OCAD clinic are the other obvious options.
4. Pending updates:
1. Consolidate our map library; in particular, all maps that are not already in OCAD should be collected, and those suitable for events will be drafted by outsourced, paid drafters. (Let me know if you have OCAD experience and are interested in drafting maps! High school and college students especially welcome.)
2. We revised some of our internal procedures, particularly regarding version control and controlling map updates by meet directors. Our map librarian, Bob Dangel, will maintain the current version of the library, and will give copies of it to the pertinent members every six months. Changes recommended by meet directors will be reviewed by mappers before being integrated into the library, in the interest of consistency. We're buying another club computer.
3. Mapping clinics - an advanced field checking clinic to be run by Brendan, possibly with others to follow. A beginner clinic - to give enthusiasts a basic mapping lesson - and an OCAD clinic are the other obvious options.
4. Pending updates:
- Estabrook Woods - Magnus Bjorkman, pending a serviceable basemap
- Boojum Rock - Brendan Shields, pending DCR land use clarification, possible construction and a decision from Brendan
- Nobscot Reservation - Bob Dangel, who has a busy life
- Wrentham State Forest - Jeff Saeger, who also has a busy life
- Townsend State Forest (esp vegetation)
- Breakheart Reservation - chiefly trails and vegetation; some rock
- Ponkapoag
- Harold Parker
- Ponkapoag
- Great Brook Farm?
- High Rock
- Powissett
- Blue Hills East
- Wells State Park
- Norwottuck
- Quabbin - pending land access questions
- Roland Nickerson State Park
Sunday Dec 11, 2011 #
2 PM
Biking 31:13 10.56 km (20.3 kph) +78m
ahr:145 max:173 shoes: Trek 7.1 FX
To the sheepfold. The temperature today hovered around 2 C, with clear skies and a 10 kph breeze. With the experience I gained from yesterday, I wore a tech undershirt, longsleeves, a windbreaker, clunker gloves, a balaclava, and tights under bike shorts. This was adequate, though glasses for my eyes would have helped. I was quite satisfied to go from my apartment to the sheepfold in 30 minutes, including stops at traffic lights.
Running 3:55 0.74 km (5:18 / km) +14m 4:50 / km
ahr:149 max:162 shoes: 201110 Inov-8 X-Talon 212
I ran around a bit to transition from cycling to running. My legs felt heavy at first.
Orienteering (O-tervals) 47:47 6.5 km (7:21 / km) +165m 6:32 / km
ahr:157 max:187 29c shoes: 201110 Inov-8 X-Talon 212
I rendezvoused with Alex and Giacomo to run an o-terval exercise that Boris designed (thanks, Boris!). Brendan stopped by to chat initially, then hung out in the parking lot for some indeterminate time.
The exercise consisted of a set of O-tervals, with three or four controls per O-terval. The first leg was a long-ish trail leg, and the objective was to run hard enough on the trail leg so we could practice making intelligent decisions while tired on the later controls. My map printout wasn't the best quality, and I struggled to read it while maintaining speed. My flow was pretty bad - I noticed that while I was good at making a plan from circle to circle, I didn't pay enough attention to what was inside the circle until I arrived - where I had to slow to read. In a place as complex and detailed as the Fells, that's untenable. I also didn't have control descriptions, which complicated matters.
We started at 10-15s intervals, and permuted the order. Running with other people was great fun, and much more enjoyable than o-ing solo in the Fells. We stopped after the eighth o-terval because it was too dark to see. Quickroute.
The exercise consisted of a set of O-tervals, with three or four controls per O-terval. The first leg was a long-ish trail leg, and the objective was to run hard enough on the trail leg so we could practice making intelligent decisions while tired on the later controls. My map printout wasn't the best quality, and I struggled to read it while maintaining speed. My flow was pretty bad - I noticed that while I was good at making a plan from circle to circle, I didn't pay enough attention to what was inside the circle until I arrived - where I had to slow to read. In a place as complex and detailed as the Fells, that's untenable. I also didn't have control descriptions, which complicated matters.
We started at 10-15s intervals, and permuted the order. Running with other people was great fun, and much more enjoyable than o-ing solo in the Fells. We stopped after the eighth o-terval because it was too dark to see. Quickroute.
Biking 28:27 9.74 km (20.5 kph) +27m
ahr:112 max:154 shoes: Trek 7.1 FX
Biking home. I was much colder - probably due to perspiration from the orienteering. I was also tired, so my production of body heat was waning. I stopped at Subway to load up on calories, and forgot to stop the Garmin until I started eating.
Saturday Dec 10, 2011 #
Note
I just discovered a treasure trove of O-training data: Boris's log. I started reading 2005, and he trained over 200 hours of O in 2005 and 2006. My interests are more varied than Boris' during that time (or than he logged), but it's a useful target for which to aim. I think my body would break if I tried to achieve that level of training immediately, but 400-500 hours isn't unrealistic for 2012.
C • Yep 6
Note
I took Lens out and had more success both with adjusting the exposure parameters and with the weather compared to my last effort. Click on the picture for a full resolution crop. I took some videos of the moon gracefully arcing through the sky and more pictures, but they didn't change much. I also noted that my UV filter caused a green reflection, so I removed it. I think I can get still better shots with more reading about photography parameters; this was taken with a tripod. Unfortunately, I will did not have a view of the moon during its eclipse tonight last night.
3 PM
Biking 30:00 [3] 10.0 km (20.0 kph)
shoes: Trek 7.1 FX
Unsure of time or distance; I ran some errands around Cambridge, including going to Target (bought a yoga mat for core exercises), pumping up my tires, picking up my jacket from Giovanni, and getting a burrito. It was cold, and I lacked gloves - I fought very hard to stay warm. I scrapped my plan to go swim at the War Memorial pool when Target didn't have goggles.
9 PM
Running 1:10:58 13.47 km (5:16 / km) +5m 5:16 / km
ahr:148 max:169 shoes: 201108 Asics GT-2150
After some deliberation and a number of different plans during the day, I set out on an easy long run around the river. This was my first cold run of the year - the temperature was about 0 C, and I ran in shorts, tights, with short and long sleeves. As I have finished all my current Kindle reading, I switched to the audiobook The Pacific Crucible: The War at Sea in the Pacific, 1941-1942. In light of The Rise and Fall of the Third Reich, a look at some of the specifics of the Pacific War will be illuminating. Of all of history, I am most familiar with World War II, and the Pacific war during the early phases of the war is a particular area of expertise. I expect I will learn some new information and perspectives, but this is also a casual, fun read.
I will include more fiction in my future readings - to include Into the Silence - a mountaineering book about Mallory and Irvine, Catch-22, Catcher in the Rye, A Movable Feast, Ringworld, Anna Karenina, Brave New World, Godel, Escher, Bach, Alexander's Military Industrial Complex, and others. I have thirty audiobook credits I need to burn through, so hopefully this will plant the seeds for a good winter of training.
I suspect that I expended more energy biking today than I initially thought, because a glorious sensation of fatigue took me at the end of the run. I usually don't struggle to generate lots of body heat, but I was getting quite cold. The pace was easy - so staying warm was somewhat harder. I generally felt good, though my right knee and left shin don't feel fantastic.
Churchill apparently contended that the entry of the United States into World War II was sufficient to guarantee the Allies' victory, but there are a few other major turning points that I would add to that list, probably starting with the defeat of the Wehrmacht at Stalingrad and the annihilation of the 6th army. On the other hand, the armament and mobilization of the vast Red Army Juggernaut was inevitable, the Essex-class aircraft carriers had been under construction since 1940 (and would vastly overwhelm the Japanese navy whatever happened in 1942), and the might of the American army was inevitably going to fall on Germany's western conquests. The American entry into the war, the British victory at the Battle of Britain, and the defeat and reversals of the German army on the Eastern front were unquestionably the critical landmarks of Allied victory.
I will include more fiction in my future readings - to include Into the Silence - a mountaineering book about Mallory and Irvine, Catch-22, Catcher in the Rye, A Movable Feast, Ringworld, Anna Karenina, Brave New World, Godel, Escher, Bach, Alexander's Military Industrial Complex, and others. I have thirty audiobook credits I need to burn through, so hopefully this will plant the seeds for a good winter of training.
I suspect that I expended more energy biking today than I initially thought, because a glorious sensation of fatigue took me at the end of the run. I usually don't struggle to generate lots of body heat, but I was getting quite cold. The pace was easy - so staying warm was somewhat harder. I generally felt good, though my right knee and left shin don't feel fantastic.
Churchill apparently contended that the entry of the United States into World War II was sufficient to guarantee the Allies' victory, but there are a few other major turning points that I would add to that list, probably starting with the defeat of the Wehrmacht at Stalingrad and the annihilation of the 6th army. On the other hand, the armament and mobilization of the vast Red Army Juggernaut was inevitable, the Essex-class aircraft carriers had been under construction since 1940 (and would vastly overwhelm the Japanese navy whatever happened in 1942), and the might of the American army was inevitably going to fall on Germany's western conquests. The American entry into the war, the British victory at the Battle of Britain, and the defeat and reversals of the German army on the Eastern front were unquestionably the critical landmarks of Allied victory.
Strength training 1:00 [3]
Finished with a single set of 40 pushups. It's barely worth logging, but I was glad to accomplish even a token strength effort given my exhaustion.
Friday Dec 9, 2011 #
6 PM
Strength training 6:00 [3]
In a break with my pattern, I did six minutes of core before going on my run. 2x (1 min tuckups, 1 min supermans, 1 min oblique crunches).
Running 32:22 6.34 km (5:06 / km) +17m 5:02 / km
ahr:150 max:172 shoes: 201108 Asics GT-2150
I went out on an easy run before catching dinner with Keith at Texas Roadhouse. It's a poor substitute for actual Texas, but it's in the conveniently accessible space of options.
In a page-turning marathon, I finished Tom Hornbein's The West Ridge last night. That's not strictly true, since I was reading on a Kindle, but I suppose "page-turning" can be extrapolated to e-readers. The book narrates the 1963 American expedition to Everest - the first successful American ascent, ten years after the British succeeded. The South Col route was the first route and is generally considered the easiest; the Northeast ridge, which was attempted by Mallory and Irvine in 1924, is the other frequented route. The Americans, with 19 western climbers, put four climbers on the summit via the South Col route; it was important that the expedition actually make the summit, but repeating an old route was not a very interesting achievement.
More or less simultaneously, driven by Hornbein and Willi Unsoeld, a small, less supported group established a new, much harder route up the West Ridge. In a Herculean effort, constrained by the expedition's timeline, Hornbein and Unsoeld ascended the West Ridge on summit day and descended via the South Col, where they rendezvoused with their teammates. As they climbed the last two thousand feet of the West Ridge, they realized that they would be unable to descend via the same route due to miserable rock conditions and insufficient supplies; well before they reached the summit as they climbed wholly unexplored terrain, they had committed to going up and over. My mind is boggled at the magnitude of their effort and achievement; Jon Krakauer wrote in Into Thin Air that "Hornbein's and Unsoeld's ascent was--and continues to be--deservedly hailed as one of the great feats in the annals of mountaineering." In terms of raw insanity, few Himalayan ascents can parallel - Herman Buhl's solo ascent of Nanga Parbat, the Polish line on K2, Mallory's tragic Everest saga, Fritz Viessner's efforts on the rock bands at K2, and Pete Schoening's belay on K2.
Anyway, I went on an easy run, and my left shin was somewhat uncomfortable. I have therefore decided to scrap my plans to run the Traverse tomorrow in favor of an easy run.
In a page-turning marathon, I finished Tom Hornbein's The West Ridge last night. That's not strictly true, since I was reading on a Kindle, but I suppose "page-turning" can be extrapolated to e-readers. The book narrates the 1963 American expedition to Everest - the first successful American ascent, ten years after the British succeeded. The South Col route was the first route and is generally considered the easiest; the Northeast ridge, which was attempted by Mallory and Irvine in 1924, is the other frequented route. The Americans, with 19 western climbers, put four climbers on the summit via the South Col route; it was important that the expedition actually make the summit, but repeating an old route was not a very interesting achievement.
More or less simultaneously, driven by Hornbein and Willi Unsoeld, a small, less supported group established a new, much harder route up the West Ridge. In a Herculean effort, constrained by the expedition's timeline, Hornbein and Unsoeld ascended the West Ridge on summit day and descended via the South Col, where they rendezvoused with their teammates. As they climbed the last two thousand feet of the West Ridge, they realized that they would be unable to descend via the same route due to miserable rock conditions and insufficient supplies; well before they reached the summit as they climbed wholly unexplored terrain, they had committed to going up and over. My mind is boggled at the magnitude of their effort and achievement; Jon Krakauer wrote in Into Thin Air that "Hornbein's and Unsoeld's ascent was--and continues to be--deservedly hailed as one of the great feats in the annals of mountaineering." In terms of raw insanity, few Himalayan ascents can parallel - Herman Buhl's solo ascent of Nanga Parbat, the Polish line on K2, Mallory's tragic Everest saga, Fritz Viessner's efforts on the rock bands at K2, and Pete Schoening's belay on K2.
Anyway, I went on an easy run, and my left shin was somewhat uncomfortable. I have therefore decided to scrap my plans to run the Traverse tomorrow in favor of an easy run.
Thursday Dec 8, 2011 #
6 PM
Running 20:01 4.17 km (4:48 / km) +12m 4:44 / km
ahr:158 max:172 shoes: 201104 Mizuno Waverider 14
I scampered over to the BUAEC for the CSU indoor track workout. It took me longer than I planned to run there, and I arrived as people were doing warmup drills. I ran with my backpack, short sleeves, and tights over shorts; the temperature was about 4 C and clear.
Running intervals 32:00 6.0 km (5:20 / km)
ahr:154 max:181 shoes: 201104 Mizuno Waverider 14
CSU Track workout. Many people were missing today from the previous session, including Brendan, Stephen, Tom D. and Terry. I introduced myself to new Tom - who has taken a hiatus from running and is getting back into it, Stephen - an ultramarathoner who ran Mt. Washington, Catherine Cagle, Julia, and Kathy. I already met Patrick, Jonathan, John, and of course Magnus.
The workout was 5x (200 rep, 200 aerobic, 200 rep), with 200m rest between sets. The target pace was mile pace for the reps, and easy run for aerobic - about 39-40s for reps for me, and 55-60s for aerobic. Apart from my commute, I warmed up with 800m strides, and finished up with 1 km of easy laps. For group stretching, we played with foam rollers.
Cycle: 200 rep, 200 easy, 200 rep
Cycle 1: 37.5, 52.4, 39.1
Cycle 2: 37.7, 58.5, 38.4
Cycle 3: 40.1, 53.9, 38.4
Cycle 4: 39.1, 61.1, 36.7
Cycle 5: 37.8, 56.9, 37.0
The workout was 5x (200 rep, 200 aerobic, 200 rep), with 200m rest between sets. The target pace was mile pace for the reps, and easy run for aerobic - about 39-40s for reps for me, and 55-60s for aerobic. Apart from my commute, I warmed up with 800m strides, and finished up with 1 km of easy laps. For group stretching, we played with foam rollers.
Cycle: 200 rep, 200 easy, 200 rep
Cycle 1: 37.5, 52.4, 39.1
Cycle 2: 37.7, 58.5, 38.4
Cycle 3: 40.1, 53.9, 38.4
Cycle 4: 39.1, 61.1, 36.7
Cycle 5: 37.8, 56.9, 37.0
Running 15:24 2.75 km (5:36 / km) +3m 5:34 / km
ahr:150 max:167 shoes: 201104 Mizuno Waverider 14
Ran home after chatting a bit with Tom the elder (Tom the less jacked?) and Patrick after I couldn't find Magnus. I had planned on running home to get a little more easy distance; I stopped for a burrito. The total time I spent on this expedition, including dinner, shower, logging, commute, and workout was about 3 hours.
Wednesday Dec 7, 2011 #
Note
(rest day)
What the deuce? The US Senate passed S.1867, the National Defense Authorization Act of 2012, which apparently includes a provision that would allow the military detention of anyone, including US citizens and resident aliens, without charge, under the "law of war" without trial. I haven't read the bill in sufficient detail to analyze these claims. Maybe I'm a little paranoid, since I just read 1984, but what the hell?
Text of the bill, which passed the Senate 93-7. The pertinent sections are 1031-1035, starting on page 426 of the pdf. Referenced from Library of Congress
Articles from the media:
US Senate authorizes military to detain US citizens
UK Progressive Op-Ed
Text of the bill, which passed the Senate 93-7. The pertinent sections are 1031-1035, starting on page 426 of the pdf. Referenced from Library of Congress
Section 1031(a):
Congress affirms that the authority of the President to use all necessary and appropriate force pursuant to the Authorization for Use of Military Force (Public Law 107–40) includes the authority for the Armed Forces of the United States to detain covered persons (as defined in subsection (b)) pending disposition under the law of war.
Section 1031(c): DISPOSITION UNDER LAW OF WAR.—The disposition of a person under the law of war as described in subsection (a) may include the following:
(1) Detention under the law of war without trial until the end of the hostilities authorized by the Authorization for Use of Military Force.
Articles from the media:
US Senate authorizes military to detain US citizens
UK Progressive Op-Ed
C • paranoia 10
Note
I took an unintended rest day due to sleep irregularities and cold, rainy outdoor conditions. It's probably for the best, since my right calf feels a little weird. I'm currently working on importing all my NEOC events data into PostGreSQL so I can manipulate it more readily than in its current spreadsheet incarnation. I'm having more fun than I should with this, though unfortunately, I'm more familiar with tSQL than pure SQL.
Taking two rest days in three days is disappointing, but I have a big weekend planned, and it is wiser to err on the side of discretion.
Taking two rest days in three days is disappointing, but I have a big weekend planned, and it is wiser to err on the side of discretion.
Tuesday Dec 6, 2011 #
9 PM
Running 42:25 9.4 km (4:31 / km) +5m 4:30 / km
ahr:161 max:173 shoes: 201108 Asics GT-2150
Despite (indeed, because of) lethargy, I elected to go on my run as planned. I am only doing two quality workouts per week, but Tuesdays will likely become the threshold/hills day. I was feeling frustrated that my body seems inexplicably exhausted, even though I have been eating lots of food and resting. I was also still slightly bummed about my WCOC race, and that frustration apparently translated into a harder effort than planned. I could not have completed this run three months ago.
I felt a bit stiff and groggy at first, but my legs loosened up and I felt good for most of the run. I ran without an audiobook; since I have finished 1984, I am only reading a technical book on Fourier analysis. I'll probably start The West Ridge soon, and maybe focus on German for running accompaniment.
Running in silence is cathartic, and allows me to clear my head and reflect. I pondered what I'm going to do in NEOC over the next few months and how best to optimize my time. I thought about work and some research questions, and I sought perspective on my life. I need more regularity and consistency, and I must reduce inefficiencies. There are many challenges ahead; let them come, for I am ready. I finished with a burrito, in the hopes that it would rejuvenate me.
I felt a bit stiff and groggy at first, but my legs loosened up and I felt good for most of the run. I ran without an audiobook; since I have finished 1984, I am only reading a technical book on Fourier analysis. I'll probably start The West Ridge soon, and maybe focus on German for running accompaniment.
Running in silence is cathartic, and allows me to clear my head and reflect. I pondered what I'm going to do in NEOC over the next few months and how best to optimize my time. I thought about work and some research questions, and I sought perspective on my life. I need more regularity and consistency, and I must reduce inefficiencies. There are many challenges ahead; let them come, for I am ready. I finished with a burrito, in the hopes that it would rejuvenate me.
Running 5:06 1.01 km (5:03 / km) +3m 4:58 / km
ahr:149 max:159 shoes: 201108 Asics GT-2150
To CVS to procure refreshing beverage.
Monday Dec 5, 2011 #
Note
Life is the set of events that occur between trainings.
I donated platelets today, and spent the two hours between reading 1984 and resisting sleepiness and discomfort. I have reached the climax of the novel, and Orwell's work is masterful. The section of Goldstein's book was fascinating. I empathize with Smith's efforts to cling to reality, in particular the foundation of his resistance. The scene with O'Brien was undoubtedly the inspiration for Picard's torture in the TNG episode Chain of Command, Part II - an excellent episode. I wonder how long I could resist under torture, how long I could retain my sense of self.
I spent some time contemplating blood donation in the context of social contracts. I do not think there exists a specific obligation from our culture's social contract to donate blood. General concern for the well-being of others (as a need for blood is obvious) results in some cost-benefit analysis comparing the potential aid to others to the cost of giving blood (and the risks associated). While most of social behavior can be analyzed with cost-benefit analyses, the social contract encapsulates that analysis with the added context of positive and negative social stigma - the manifestation of the collective will. Blood donation is interesting because it has positive association, but no negative stigma for failing to discharge it (i.e. a responsibility).
Anyway, blood donation has net positive utility for me, though I more jealously horde my red blood cells than I used to. Platelets take an inconvenient amount of time to give, but there are ways I can integrate that period into my schedule.
Over the past few weeks, I have misplaced more items than is typical - I mislaid my heart rate monitor among my laundry (since discovered), I forgot my O-pants before the Pawtuckaway day on 5 November, and now I seem to have misplaced my black jacket. The likeliest place I left it is in the Italymobile, but I thought I had it when I entered my apartment. My somewhat compulsive organization usually isn't this prone to failure; I will be more deliberate about accounting for my items in the future.
I donated platelets today, and spent the two hours between reading 1984 and resisting sleepiness and discomfort. I have reached the climax of the novel, and Orwell's work is masterful. The section of Goldstein's book was fascinating. I empathize with Smith's efforts to cling to reality, in particular the foundation of his resistance. The scene with O'Brien was undoubtedly the inspiration for Picard's torture in the TNG episode Chain of Command, Part II - an excellent episode. I wonder how long I could resist under torture, how long I could retain my sense of self.
I spent some time contemplating blood donation in the context of social contracts. I do not think there exists a specific obligation from our culture's social contract to donate blood. General concern for the well-being of others (as a need for blood is obvious) results in some cost-benefit analysis comparing the potential aid to others to the cost of giving blood (and the risks associated). While most of social behavior can be analyzed with cost-benefit analyses, the social contract encapsulates that analysis with the added context of positive and negative social stigma - the manifestation of the collective will. Blood donation is interesting because it has positive association, but no negative stigma for failing to discharge it (i.e. a responsibility).
Anyway, blood donation has net positive utility for me, though I more jealously horde my red blood cells than I used to. Platelets take an inconvenient amount of time to give, but there are ways I can integrate that period into my schedule.
Over the past few weeks, I have misplaced more items than is typical - I mislaid my heart rate monitor among my laundry (since discovered), I forgot my O-pants before the Pawtuckaway day on 5 November, and now I seem to have misplaced my black jacket. The likeliest place I left it is in the Italymobile, but I thought I had it when I entered my apartment. My somewhat compulsive organization usually isn't this prone to failure; I will be more deliberate about accounting for my items in the future.
Biking 30:00 [1] 10.0 km (20.0 kph)
shoes: Trek 7.1 FX
I didn't wear my Garmin, but I traveled sufficiently far getting to the donation center to warrant logging.
My bicycle seat has developed the property that it sequesters water with a bond so strong that the only action that can liberate the water is me sitting on the seat with absorbent pants. I brought the seat into my apartment and set it near a radiator for 24 hours without managing to remove all the moisture.
My bicycle seat has developed the property that it sequesters water with a bond so strong that the only action that can liberate the water is me sitting on the seat with absorbent pants. I brought the seat into my apartment and set it near a radiator for 24 hours without managing to remove all the moisture.
Note
While I'm trying to cut back how much I write on attackpoint, I have lately been thinking about how to allocate my workouts over the next four months. The CSU indoor track workout - probably a mix of reps and VO2 max intervals - will last 13 weeks. Long runs are critical for my long course goals - probably starting at around 60-70 minutes, alternating short/long every two weeks, and lengthening gradually. More than three quality workouts each week seems unwise, so the third would alternate among hills, threshold runs, and maybe terrain intervals.
Sunday Dec 4, 2011 #
Event: WCOC Sessions Woods
11 AM
Orienteering 53:34 [3] 7.65 km (7:00 / km) +178m 6:16 / km
shoes: 201110 Inov-8 Oroc 280
I had a wonderful evening with a delicious dinner and good company at Peter and Gail's on Saturday. On Sunday, they fed us yummy pancakes as we dragged ourselves from our lethargy. Anna took a short detour into Amherst to see a friend; Boris, Greg, Ken, and Alex left to run the hot chocolate 5k; and the rest of us drove to Sessions Woods for the WCOC race. I was tired going into the race after a punishing Saturday and not enough sleep, but I felt good during my warmup and hoped to race well after the usual routine - taped laces, 10 minute warmup, and some pre-race music.
Control 1 was mishung when I arrived (it was later moved). I found the flag after about 80s of lost time searching. Control 2 was easy - a trail to a reentrant, but I horribly botched the exit, and confused two clearings that were far apart. I ran up a trail that was not the one I thought, and had a little adventure, on which I lost over 6 minutes. I was quite upset at this point, but I resolved to finish the race well. Unfortunately, while I avoided further catastrophes, I continued to bleed time for the rest of the race relative to my usual competitors. I had planned to race the yellow after the red course, but I decided going out again in my fatigued state would be counterproductive. Giovanni and Katia made pasta before we departed for Boston.
I think much of this result is due to mental and physical fatigue, but it's still really disappointing. I recognize that my capacity is still limiting on race weekends as busy as this one, and while I wish this hadn't been such a disaster, I am not overly demoralized. Bad races will happen sometimes, and I will train harder to better prepare. I was nemesis'd, but there will be more races. Kudos to Ali, Brendan, and Neil for excellent performances.
Quickroute
Pennies Suck, Here's Why
Control 1 was mishung when I arrived (it was later moved). I found the flag after about 80s of lost time searching. Control 2 was easy - a trail to a reentrant, but I horribly botched the exit, and confused two clearings that were far apart. I ran up a trail that was not the one I thought, and had a little adventure, on which I lost over 6 minutes. I was quite upset at this point, but I resolved to finish the race well. Unfortunately, while I avoided further catastrophes, I continued to bleed time for the rest of the race relative to my usual competitors. I had planned to race the yellow after the red course, but I decided going out again in my fatigued state would be counterproductive. Giovanni and Katia made pasta before we departed for Boston.
I think much of this result is due to mental and physical fatigue, but it's still really disappointing. I recognize that my capacity is still limiting on race weekends as busy as this one, and while I wish this hadn't been such a disaster, I am not overly demoralized. Bad races will happen sometimes, and I will train harder to better prepare. I was nemesis'd, but there will be more races. Kudos to Ali, Brendan, and Neil for excellent performances.
Quickroute
Pennies Suck, Here's Why
Running (Warmup) 10:00 [1] 2.0 km (5:00 / km)
shoes: 201110 Inov-8 Oroc 280
I was almost hit by a car while putting on my contacts. Ali's Insight is quiet, especially if you're listening to Dream Chasers.
Saturday Dec 3, 2011 #
Event: NEOC: Cemetery Hill
10 AM
Running (Warmup) 12:00 [1] 2.0 km (6:00 / km)
shoes: 201110 Inov-8 Oroc 280
The weekend's events were great fun despite my mixed performance. I was concerned about my physical condition, but apart from some breathing problems from cold air, it was not limiting. More problematic was the lack of sleep; due to poor planning, I only got four hours of sleep before departing Saturday morning with Giovanni and Katia. I was noticeably tired during the Night-O, and my mental and physical inadequacy contributed to a disappointing race on Sunday. I need to prepare more effectively, and I must get much stronger technically and physically to be competitive. Over the past few months, my physical improvement has outpaced my technical and mental, which I will amend.
11 AM
Orienteering 15:52 [4] 2.54 km (6:14 / km) +69m 5:30 / km
13c shoes: 201110 Inov-8 Oroc 280
The short sprint at Cemetery Hill. I had three exciting legs in the first five - a poor choice to run high on the trail to control 3 (20 sec loss), an intelligent choice running low to control 4, and a big error in the circle at 5 where I was too high and got confused by nearby features (1:10 loss).
After my error at 5, I had a hodgepodge of legs - slow to 6, good on 7-9, too far to the right on 10 (-15 sec), and stuck in the green at 12 (-10 sec). Blegh. While I was running acceptably fast, I made sufficiently many poor decisions to turn a good effort into a disaster. I started slowing down near the end, according to comparative results in the splits. Nemesis'd, and fourth behind Boris, Giacomo, and Ali. Unlike Alex, I really enjoyed running across the corn field. Quickroute
After my error at 5, I had a hodgepodge of legs - slow to 6, good on 7-9, too far to the right on 10 (-15 sec), and stuck in the green at 12 (-10 sec). Blegh. While I was running acceptably fast, I made sufficiently many poor decisions to turn a good effort into a disaster. I started slowing down near the end, according to comparative results in the splits. Nemesis'd, and fourth behind Boris, Giacomo, and Ali. Unlike Alex, I really enjoyed running across the corn field. Quickroute
Orienteering 22:51 [4] 3.1 km (7:22 / km) +66m 6:39 / km
18c shoes: 201110 Inov-8 Oroc 280
I didn't start my GPS at the start, so my data for the long sprint is incomplete. After some mistakes on the short sprint, I resolved to run more intelligently. During all three races, I ran comparatively well on the long trail legs and less well actually navigating - an area in which I need to improve.
I lost some time on the short legs - 5-10 - as a combination of hesitation and poor orienteering. At control 15, I met disaster - I ran up to the trail, then horribly botched my traversal of the green. I drifted quite far to the right and punched out into the clearing west of the control. I didn't realize it and ran farther up the ride to try to locate. I punched across the green into the correct clearing and turned to discern the features only to see Tim punching the control - 1:15 lost. Quickroute.
I lost some time on the short legs - 5-10 - as a combination of hesitation and poor orienteering. At control 15, I met disaster - I ran up to the trail, then horribly botched my traversal of the green. I drifted quite far to the right and punched out into the clearing west of the control. I didn't realize it and ran farther up the ride to try to locate. I punched across the green into the correct clearing and turned to discern the features only to see Tim punching the control - 1:15 lost. Quickroute.
Orienteering 20:41 [4] 3.9 km (5:18 / km) +76m 4:50 / km
17c shoes: 201110 Inov-8 Oroc 280
In a highly improbable result, I finished the two preliminary sprints two seconds ahead of Ali, despite her respiratory difficulties. While not quite Disney movie plot quality, it would have been hard to contrive a more interesting scenario. We were over 3 minutes behind Boris and about a minute ahead of Giacomo, so interacting with anyone else was unlikely. There were some modestly entertaining jests from the spectators, but I was really looking forward to the showdown.
While I think staying with Ali and kicking in the afterburners at the end would have been a viable strategy (as I think I'm faster over short distances), I wanted to race on my own merits and avoid tactics in favor of finishing as quickly as I could. After flipping over my map, I pushed hard to put a little distance between us. I ignored Ali for the first three (easy) controls, though I don't think she ever lost sight of me. I elected to run out to the field to the east of control 4; I glanced behind me to see Ali running left of the line. I think my route was good, though I did get stuck briefly cutting trail corners. She lost time due to barbed wire, and I punched a few seconds ahead of her. I doglegged out of 4, and put on more speed to 5 and 6 to try to break away. I was scared of overrunning 7, and I slowed somewhat. With the excellent visibility, there was no way I could get away from Ali, though I did gain some distance.
I was getting tired to 8, though I knew Ali was just behind me; I was clean, though probably slightly high going into the marsh. I misread the trail intersections on the way to 9, and almost went down into the reentrant before doubling back to connect to the trail. We ran to the field and attacked 10 down the green hillside. We saw the flag from a good distance and fought through green; I got caught by a vine across my chest and ripped to a stop with a strangled yelp. Apparently Ali also met a similar fate with similar sound effects, but I didn't hear it. I punched 10 a few seconds ahead of her, and ran cleanly to 11, again trying to gain some distance. Unfortunately, I misread the vegetation on the way to 12 and drifted far to the right. By the time I had figured out my mistake, Ali was punching 12 and took a small lead.
I considered running to the left to get to 13, but when Ali went right, I quickly decided to stay with her to avoid the risk of losing her entirely. I was really fighting to keep up, and adrenaline coursed through me. I punched 13 a few seconds behind her, and we diverged on the way to 14. I had decided to run out to the field and haul - the green was a fight, and the frisbee golf basket was a perfect attackpoint. It turned out that I was exactly on the line to 14, and I hit the boulder quite accidentally just ahead of Ali. I ran right along the trails to 15, and I noticed she wasn't behind me. I got caught in some green briar for some expletive-loaded 10s when I tried to cut the trail corner, but I saw her a few seconds behind me when our routes intersected.
I ran hard to 16 - though not quite kicking - along the trail, and I was momentarily distracted after leaving the trail by a boulder. I noticed the golf basket, and punched the control 2 seconds ahead of her. As soon as I made it out to the field, I started kicking, though she was apparently 1s behind me. The finish chute was short and downhill - my best conditions, and I ran at maximum effort in the off chance that she was making a move.
The race was very exciting; while we only diverged twice, it was a very tense and demanding race. I could not have been as physically aggressive and mentally focused had I been running alone. A friendly nemesis can drive you to extraordinary effort. I wonder what would have happened had I not been so lucky at 14. I think the last legs played slightly to my strengths - the navigation wasn't tricky, and there were lots of trails. I would probably still have taken the trail to 15, but coming from behind running into the last controls would have been tremendously climactic. Quickroute
While I think staying with Ali and kicking in the afterburners at the end would have been a viable strategy (as I think I'm faster over short distances), I wanted to race on my own merits and avoid tactics in favor of finishing as quickly as I could. After flipping over my map, I pushed hard to put a little distance between us. I ignored Ali for the first three (easy) controls, though I don't think she ever lost sight of me. I elected to run out to the field to the east of control 4; I glanced behind me to see Ali running left of the line. I think my route was good, though I did get stuck briefly cutting trail corners. She lost time due to barbed wire, and I punched a few seconds ahead of her. I doglegged out of 4, and put on more speed to 5 and 6 to try to break away. I was scared of overrunning 7, and I slowed somewhat. With the excellent visibility, there was no way I could get away from Ali, though I did gain some distance.
I was getting tired to 8, though I knew Ali was just behind me; I was clean, though probably slightly high going into the marsh. I misread the trail intersections on the way to 9, and almost went down into the reentrant before doubling back to connect to the trail. We ran to the field and attacked 10 down the green hillside. We saw the flag from a good distance and fought through green; I got caught by a vine across my chest and ripped to a stop with a strangled yelp. Apparently Ali also met a similar fate with similar sound effects, but I didn't hear it. I punched 10 a few seconds ahead of her, and ran cleanly to 11, again trying to gain some distance. Unfortunately, I misread the vegetation on the way to 12 and drifted far to the right. By the time I had figured out my mistake, Ali was punching 12 and took a small lead.
I considered running to the left to get to 13, but when Ali went right, I quickly decided to stay with her to avoid the risk of losing her entirely. I was really fighting to keep up, and adrenaline coursed through me. I punched 13 a few seconds behind her, and we diverged on the way to 14. I had decided to run out to the field and haul - the green was a fight, and the frisbee golf basket was a perfect attackpoint. It turned out that I was exactly on the line to 14, and I hit the boulder quite accidentally just ahead of Ali. I ran right along the trails to 15, and I noticed she wasn't behind me. I got caught in some green briar for some expletive-loaded 10s when I tried to cut the trail corner, but I saw her a few seconds behind me when our routes intersected.
I ran hard to 16 - though not quite kicking - along the trail, and I was momentarily distracted after leaving the trail by a boulder. I noticed the golf basket, and punched the control 2 seconds ahead of her. As soon as I made it out to the field, I started kicking, though she was apparently 1s behind me. The finish chute was short and downhill - my best conditions, and I ran at maximum effort in the off chance that she was making a move.
The race was very exciting; while we only diverged twice, it was a very tense and demanding race. I could not have been as physically aggressive and mentally focused had I been running alone. A friendly nemesis can drive you to extraordinary effort. I wonder what would have happened had I not been so lucky at 14. I think the last legs played slightly to my strengths - the navigation wasn't tricky, and there were lots of trails. I would probably still have taken the trail to 15, but coming from behind running into the last controls would have been tremendously climactic. Quickroute
1 PM
Orienteering (Control Pickup) 31:45 [1] 2.67 km (11:53 / km) +27m 11:19 / km
7c shoes: 201110 Inov-8 Oroc 280
Grabbed seven controls. We apparently started pickup a bit too early. I saw Marek, who was running the final sprint, as I was heading to pick up control 14 from that race. He was looking for 13, which I had just picked up.
I tried to replicate my route to 14 without success, even at a walking pace. I have no idea how I managed to get to 14, as the vegetation was impassable in places. I suppose either I was very fortunate to find a suitable line, or threat of nemeses can drive me to absorb more vegetation punishment than I would ordinarily.
I tried to replicate my route to 14 without success, even at a walking pace. I have no idea how I managed to get to 14, as the vegetation was impassable in places. I suppose either I was very fortunate to find a suitable line, or threat of nemeses can drive me to absorb more vegetation punishment than I would ordinarily.
Running (Control Pickup) 11:44 [0] 2.34 km (5:01 / km) +16m 4:51 / km
1c shoes: 201110 Inov-8 Oroc 280
Running out to pick up the one control that had been overlooked.
6 PM
Orienteering (Night-O) 46:57 [2] 5.62 km (8:22 / km) +203m 7:05 / km
shoes: 201110 Inov-8 Oroc 280
Night-O at Mt. Tom, set by Ali with easy controls (1-4) progressing to intermediate controls (5-6) and then advanced to the end. Boris loaned me Becky's light (thanks, Becky!), which was much brighter than my pitiful headlamp - I really need to upgrade.
After some concern at the gate that we might be found by police who were coming to rescue a car that was still in the park when the gate was locked, we parked elsewhere and ran to the start. Everyone was milling around for instruction, so I started and passed Dean before the first control.
I was tired from the day's activities, so I intended to treat the course as a fun jaunt in the woods and not a race. I glanced behind me as I was climbing the trail to 1 and beheld a picturesque chain of bobbing headlamps running across the bridge by the lake. I saw an intermittent headlamp on my way to 4, but was quite alone until 10. I was surprised how long the march to 7 took after leaving the trail, but despite my insecurity, I was where I expected to be. I walked much of the way to 8, more due to difficulty matching features than to climb and fatigue; I was quite confused, but 8 was on the far side of a hill, so it wasn't too tricky. I was too far to the right, but I corrected. I started to see headlamps on my way to 9.
As I was leaving 10, I saw a fast moving headlamp bust down the hill, so I abandoned my "not a race" plan and picked up the pace to 11. I had a 20-30s lead when I tagged 11, but I lost all of it fumbling on my exit down to the road. I attacked 12 poorly, and was far too high in the reentrant. The fast light - which turned out to be Boris - and I paused to look around, and I saw the reflector first. Boris ran down to the road to get to 13, and I saw him below me as I scrambled on the slope. We intersected and wandered among a confusing set of knolls before we saw the flag; I got to it slightly ahead of him. Fourteen seemed safe, so I charged across the reentrant monitoring my compass and again punched just ahead. On the exit from 14, the cable from the battery (which was strapped to my wrist) to the light was disconnected by foliage, and I was plunged into darkness. I reconnected it after some groping, though it might have been faster to pull out my backup light.
Boris and Brendan crushed me by over five minutes. I'm not thrilled about my navigation - the controls were visible from as far as fifty meters, and that extreme visibility encouraged bad orienteering habits. I think for short legs, less visible controls are better for training purposes, though on long legs, the high visibility flags are really helpful. I didn't take full advantage of the exercise, though I was quite tired. It was great fun running around in the woods; thanks to Ali and Boris for setting it!
After some concern at the gate that we might be found by police who were coming to rescue a car that was still in the park when the gate was locked, we parked elsewhere and ran to the start. Everyone was milling around for instruction, so I started and passed Dean before the first control.
I was tired from the day's activities, so I intended to treat the course as a fun jaunt in the woods and not a race. I glanced behind me as I was climbing the trail to 1 and beheld a picturesque chain of bobbing headlamps running across the bridge by the lake. I saw an intermittent headlamp on my way to 4, but was quite alone until 10. I was surprised how long the march to 7 took after leaving the trail, but despite my insecurity, I was where I expected to be. I walked much of the way to 8, more due to difficulty matching features than to climb and fatigue; I was quite confused, but 8 was on the far side of a hill, so it wasn't too tricky. I was too far to the right, but I corrected. I started to see headlamps on my way to 9.
As I was leaving 10, I saw a fast moving headlamp bust down the hill, so I abandoned my "not a race" plan and picked up the pace to 11. I had a 20-30s lead when I tagged 11, but I lost all of it fumbling on my exit down to the road. I attacked 12 poorly, and was far too high in the reentrant. The fast light - which turned out to be Boris - and I paused to look around, and I saw the reflector first. Boris ran down to the road to get to 13, and I saw him below me as I scrambled on the slope. We intersected and wandered among a confusing set of knolls before we saw the flag; I got to it slightly ahead of him. Fourteen seemed safe, so I charged across the reentrant monitoring my compass and again punched just ahead. On the exit from 14, the cable from the battery (which was strapped to my wrist) to the light was disconnected by foliage, and I was plunged into darkness. I reconnected it after some groping, though it might have been faster to pull out my backup light.
Boris and Brendan crushed me by over five minutes. I'm not thrilled about my navigation - the controls were visible from as far as fifty meters, and that extreme visibility encouraged bad orienteering habits. I think for short legs, less visible controls are better for training purposes, though on long legs, the high visibility flags are really helpful. I didn't take full advantage of the exercise, though I was quite tired. It was great fun running around in the woods; thanks to Ali and Boris for setting it!
Friday Dec 2, 2011 #
10 PM
Running (Easy/Recovery) 37:32 [1] 6.86 km (5:28 / km) +65m 5:13 / km
shoes: 201108 Asics GT-2150
After a lethargic day, I went for an easy evening run. I felt pretty terrible - I might be getting sick, and my work on Thursday was more demanding than I planned. I was also much hungrier and thirstier than I realized. Running has a normative effect on my life; it regulates and stabilizes some of my chaotic tendencies.
I avoided looking at my watch during the run; my plan was to run slightly longer than 30 minutes at any pace that felt comfortable. It was chill - 8 C and clean, and I ran in shorts, long sleeves, and gloves. I don't think I'm in the best condition for tomorrow; I just don't feel well. A good night's sleep and some burrito action might help.
I have not given much thought to how to deal with multiple runs in a short period of time. I have historically done worse than most blue runners when there are two races in one day, e.g. a middle and a sprint. These conditions are unavoidable at major races, though - WOC has an absurd density of races, e.g. Ali's great adventure last year. What is the best way to train for such arduous experiences - except replicating that circumstance in training? What is the best way on the day of the event to optimize performance? Suppose, for instance, there were efforts comparable to two 5k time trials on one day followed by a half marathon on the next; is it optimal to rest, eat, drink, and stretch as much as possible, or are there actions that will further improve performance?
I avoided looking at my watch during the run; my plan was to run slightly longer than 30 minutes at any pace that felt comfortable. It was chill - 8 C and clean, and I ran in shorts, long sleeves, and gloves. I don't think I'm in the best condition for tomorrow; I just don't feel well. A good night's sleep and some burrito action might help.
I have not given much thought to how to deal with multiple runs in a short period of time. I have historically done worse than most blue runners when there are two races in one day, e.g. a middle and a sprint. These conditions are unavoidable at major races, though - WOC has an absurd density of races, e.g. Ali's great adventure last year. What is the best way to train for such arduous experiences - except replicating that circumstance in training? What is the best way on the day of the event to optimize performance? Suppose, for instance, there were efforts comparable to two 5k time trials on one day followed by a half marathon on the next; is it optimal to rest, eat, drink, and stretch as much as possible, or are there actions that will further improve performance?
Thursday Dec 1, 2011 #
6 PM
Running 20:00 [1] 3.0 km (6:40 / km)
shoes: 201104 Mizuno Waverider 14
Warmup with Magnus around the track followed by drills with the group.
Running 38:06 6.7 km (5:41 / km)
shoes: 201104 Mizuno Waverider 14
The first of thirteen CSU indoor track workouts at BU. I reacquainted myself with Terry, Jonathan, John, Kevin, and Tom. Magnus, Brendan, and Stephen were there, and I introduced myself to Patrick, a guy who started running in Fall 2009.
After a jaunt around the track with Magnus to warmup, we did drills with Mike, a BU guy who works at the facility. John planned a workout of reps - 2x200, 4x400, and 2x200 with 200m rest after each lap. Terry decided to lead the more ambitious people to double that workout, for 4800m of reps. After the first set, I felt strong, and so finished up with half a set - 2x200 and 2x400 - before joining the stretching and cool down group. I felt comfortable tucking in behind Jonathan, Tom or Kevin, but Terry and Stephen were a bit too speedy. I hope to catch up, but I intend to be conservative and cautious.
Splits below are only for the reps:
2x200: 39.3, 38.8
4x400: 82.0, 83.9, 80.0, 81.2
2x200: 36.7, 37.2
2x200: 36.2, 36.4
2x400: 81.4, 80.0
After I asked about Ross's cheering patterns and then did a little whooping, it was decided that I am Ross's understudy for track workouts until he returns. On an unrelated note, I'm considering purchasing a loofah for superior exfoliation.
After a jaunt around the track with Magnus to warmup, we did drills with Mike, a BU guy who works at the facility. John planned a workout of reps - 2x200, 4x400, and 2x200 with 200m rest after each lap. Terry decided to lead the more ambitious people to double that workout, for 4800m of reps. After the first set, I felt strong, and so finished up with half a set - 2x200 and 2x400 - before joining the stretching and cool down group. I felt comfortable tucking in behind Jonathan, Tom or Kevin, but Terry and Stephen were a bit too speedy. I hope to catch up, but I intend to be conservative and cautious.
Splits below are only for the reps:
2x200: 39.3, 38.8
4x400: 82.0, 83.9, 80.0, 81.2
2x200: 36.7, 37.2
2x200: 36.2, 36.4
2x400: 81.4, 80.0
After I asked about Ross's cheering patterns and then did a little whooping, it was decided that I am Ross's understudy for track workouts until he returns. On an unrelated note, I'm considering purchasing a loofah for superior exfoliation.
C • Fun 15