Training Log Archive: iansmithIn the 31 days ending Jan 31, 2013:
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Thursday Jan 31, 2013 #
Note
As disappointing as this month has been, the running and orienteering have actually been comparable to what I did last January despite 8 days of incapacitation due to illness. The five rest days in 23 days of training is unacceptable and should be amended; even a thirty minute run or hour of cross training is preferable to doing nothing. More importantly, I haven't been doing nearly enough orienteering. I did 2/3 of my running and orienteering distance goal; I will set a similar goal for February.
7 PM
Running 15:14 2.8 km (5:26 / km)
ahr:146 max:165 shoes: 201210 Inov-8 Road X 255
Warmup at the BU indoor track. Apparently, there was no workout tonight; when I arrived, I found Terry alone doing a pyramid of (4, 8, 12, 12, 8, 4, 8). I warmed up for fifteen minutes with easy running and some strides.
Running 36:38 6.8 km (5:23 / km)
ahr:155 max:179 shoes: 201210 Inov-8 Road X 255
While I warmed up, I settled on running 4x1000. Terry finished just as I started, so I ran alone. My 5k PR is a dismal 18:45, but I don't think I'm really in shape to run much faster than that now. A 3:35/km pace would give me a 17:55; I'm just hoping to run under 3:45/km for the duration. I decided to try shoot for target paces. I tried to avoid looking at my Garmin and run what was comfortable. I really need to get faster, as I'm easily 2 minutes slower than the fastest US team 5kers and over 4 slower than the best WOC athletes. Unfortunately, there's not that much I can do about my speed apart from training very diligently. Surely the modest goal of sub-18 is attainable this year.
Splits: 3:46, 3:37, 3:38, 3:42
I finished up with 2 km of cool down, some stretching, and delicious chocolate milk.
Skulle aldrig få för mig att vända innan jag når toppen.
Splits: 3:46, 3:37, 3:38, 3:42
I finished up with 2 km of cool down, some stretching, and delicious chocolate milk.
Skulle aldrig få för mig att vända innan jag når toppen.
Wednesday Jan 30, 2013 #
Map Exercises (Catching Features) 2 [1]
Ran two courses this morning. I haven't been reliable about logging these; I think I have been averaging some CF every other day. I need to thank biggins for a few heart rate spikes when I find the gorilla behind me.
I frequently run into runit and Randerson in CF competitions; I foresee great things for them given their strong physical capabilities if they stick with their diligent technical training.
I frequently run into runit and Randerson in CF competitions; I foresee great things for them given their strong physical capabilities if they stick with their diligent technical training.
10 PM
Running 1:21:11 15.58 km (5:13 / km) +56m 5:07 / km
ahr:151 max:163 shoes: 201104 Mizuno Waverider 14
Easy evening run. I was hoping run at 5:00/km, but I was a bit slow tonight. The effort felt harder than the average heart rate would indicate. It seems that I am tired, but I'm not sure why. I barely noticed muscle discomfort from Sunday's strength training. Perhaps I'm not sleeping enough.
Conditions were unseasonably warm: 14 C with a light drizzle. I ran in shorts and short sleeves.
Conditions were unseasonably warm: 14 C with a light drizzle. I ran in shorts and short sleeves.
Tuesday Jan 29, 2013 #
7 PM
Orienteering 28:45 6.78 km (4:14 / km) +1m 4:14 / km
ahr:168 max:177 shoes: 201210 Inov-8 Road X 255
CSU training courtesy of Stephen. The exercise consisted of three short corridor sprints through Harvard, which I ran sequentially. The corridor required extra attention compared to running with a full map but given my familiarity with the area was still easy. I decided to run the training at race pace, which was slower than I had hoped. Still, it was a good threshold-ish run with lots of direction changes and thinking.
It looks like the GPS track is fairly badly offset; the start location was on Cambridge street, e.g. and split 20 was on Oxford St. It looks like the Forerunner figured things out by split 23.
It looks like the GPS track is fairly badly offset; the start location was on Cambridge street, e.g. and split 20 was on Oxford St. It looks like the Forerunner figured things out by split 23.
Running 34:26 6.21 km (5:33 / km) +4m 5:32 / km
ahr:150 max:158 shoes: 201210 Inov-8 Road X 255
After the training, I chatted briefly with Giovanni about the Italian mapper Marcelo Pradel (whom he apparently knows) before going out on an easy run to finish up the day. I wiped out hard turning on an icy sidewalk off Cambridge street, and bruised my right knee.
Monday Jan 28, 2013 #
Note
(rest day)
And this happened on Saturday at the track where I run indoor track intervals with CSU Running. It turns out that Galen Rupp is pretty fast, but it's nice to know that my track has a 3:50.92 mile in it if you look hard enough. I recommend watching the flotrack video (inset on the left at the linked page); the commentators and crowd go nuts.
Busy day and a little worn from the weekend, so decided to rest.
Busy day and a little worn from the weekend, so decided to rest.
Sunday Jan 27, 2013 #
4 PM
Running 1:17:24 11.66 km (6:38 / km) +317m 5:51 / km
ahr:160 max:175 shoes: 201104 Mizuno Waverider 14
Skyline trail run; I started to slow down about halfway through the run as it started to get dark. I had a few good wipeouts tripping over rocks, but avoided injury.
Strength training 15:01
ahr:121 max:146
It's been a while since I have done strength training - core, in particular - so this session was long overdue. I think at least once per week is advisable; I don't have trouble doing pullups, but my core is not strong enough. Sometimes, after longer sessions, my core muscles - especially my back - feel tired. I did each activity for one minute. For side plank, I only did 4x(30s) rotating sides; my elbow hurts if I stay for a full minute.
tuckups, kayakers, plank, leg lifts, bicycles;
double calf raises, lunges, squats, single calf raises, dead lifts;
oblique crunches, 2x side plank, superman, wall sits
tuckups, kayakers, plank, leg lifts, bicycles;
double calf raises, lunges, squats, single calf raises, dead lifts;
oblique crunches, 2x side plank, superman, wall sits
Saturday Jan 26, 2013 #
3 PM
Orienteering 1:18:59 10.12 km (7:48 / km) +187m 7:09 / km
ahr:167 max:183 24c shoes: 201206 Inov-8 X-talon 212
Today, I reran most of the 2009 CSU Day 2 Pine Hill blue course; I skipped controls 19-22 because it was getting dark. It snowed about 1-2 cm last night, so some of the running was dodgy, especially on icy rock. The vegetation was nasty in a few places, and I had a few episodes where green briar encounters abruptly dragged me to a full stop. Still, it was good training. The temperature was a comfortable -4 C, and I felt good in tights, gloves, and SLS top.
I haven't really looked at this course since 2009, and I found it difficult to stay focused for the entire race. I will have to practice that, especially on long excursions.
On leg 25-26, when I ran across the frozen pond, I noticed a handful of hockey players who had set up a goal at the southern end and were skating around. They were surprised to see me crash through the green briar.
Quickroute
I haven't really looked at this course since 2009, and I found it difficult to stay focused for the entire race. I will have to practice that, especially on long excursions.
On leg 25-26, when I ran across the frozen pond, I noticed a handful of hockey players who had set up a goal at the southern end and were skating around. They were surprised to see me crash through the green briar.
Quickroute
Running 12:31 2.07 km (6:03 / km) +16m 5:49 / km
ahr:150 max:165 shoes: 201206 Inov-8 X-talon 212
Cool down run around Medford High School. Several sweaty strands of hair froze.
It goes without saying that I am incredibly excited to have been named to the US standing team; it has been an aspiration of mine since I started fumbling around A-meet courses in 2008. I didn't expect to make it this year, as my performance fluctuated considerably. I'm grateful to the ESC for letting me squeak in, and I plan to focus my training efforts even more, because I would expect a standing team member to perform better than I do. I finally get to wear the US team apparel I own!
It goes without saying that I am incredibly excited to have been named to the US standing team; it has been an aspiration of mine since I started fumbling around A-meet courses in 2008. I didn't expect to make it this year, as my performance fluctuated considerably. I'm grateful to the ESC for letting me squeak in, and I plan to focus my training efforts even more, because I would expect a standing team member to perform better than I do. I finally get to wear the US team apparel I own!
Thursday Jan 24, 2013 #
Note
An excellent exercise.
In current events, the 2013 MIT Mystery Hunt.
"But the team that was [the lead team], whose name (due I suppose to the lack of character limit in the registration form and too much creativity) was the entire text of Atlas Shrugged..."
Heeheehee.
In current events, the 2013 MIT Mystery Hunt.
"But the team that was [the lead team], whose name (due I suppose to the lack of character limit in the registration form and too much creativity) was the entire text of Atlas Shrugged..."
Heeheehee.
9 AM
Running 15:11 2.69 km (5:39 / km) +3m 5:37 / km
ahr:155 max:165 shoes: 201210 Inov-8 Road X 255
Morning commute; cold. I probably need to recalibrate my HR zones; 155-160 isn't atypical for my easy pace runs. A question for the erudite community: is n% HR_max defined as n/100 * HR_Max or n/100 * (HR_max - HR_min) + HR_min? Is HR_rest 0% HR_Max or ~25%?
7 PM
Running 19:00 3.79 km (5:01 / km) +14m 4:55 / km
ahr:159 max:167 shoes: 201210 Inov-8 Road X 255
Run to indoor track workout; cold.
Running intervals 31:40 6.2 km (5:06 / km)
ahr:163 max:186 shoes: 201210 Inov-8 Road X 255
CSU indoor track workout; I arrived at about 7:15, just as the drills and warmup were finishing. As I had run to the track, I felt ok. The workout was 3x(1200, 600), probably at 5k and 3k pace respectively. I could immediately tell that I lacked my usual speed and stamina, and my paces were sluggish compared with two weeks ago. I guess that's to be expected after a sick week; hopefully next week will be better.
I ran 2x(1200, 600), but as I was slipping off the lead group's pace, I joined Magnus for a final (1000, 400) instead of the last set. I had trouble stopping my watch after the last 400; my split was 81s rather than the 86 in the gpx.
12/6: 4:24, 2:03
12/6: 4:29, 2:15
10/4: 4:04, 1:21
I ran 2x(1200, 600), but as I was slipping off the lead group's pace, I joined Magnus for a final (1000, 400) instead of the last set. I had trouble stopping my watch after the last 400; my split was 81s rather than the 86 in the gpx.
12/6: 4:24, 2:03
12/6: 4:29, 2:15
10/4: 4:04, 1:21
Running 21:32 3.83 km (5:37 / km) +1m 5:37 / km
ahr:154 max:169 shoes: 201210 Inov-8 Road X 255
Run back to office. I felt tired (and cold).
Wednesday Jan 23, 2013 #
Note
Lit review (in progress) of VO2 max and Threshold intervals.
Esfarjani et al, J. Sci Med Sport (2007) - comparison of VO2 max intervals of 30s and a few minutes according to several metrics
Laursen, Scan J Medical Sports Science (2010) - review article of high intensity vs high volume training regimens
Esfarjani et al, J. Sci Med Sport (2007) - comparison of VO2 max intervals of 30s and a few minutes according to several metrics
Laursen, Scan J Medical Sports Science (2010) - review article of high intensity vs high volume training regimens
8 AM
Map Exercises 2 [1]
A couple of morning courses. I had some bad distractions and errors, and I was totally smoked by a great run by Randerson on the "sokustoji" course.
11 PM
Running 34:44 6.93 km (5:01 / km) +32m 4:54 / km
ahr:157 max:165 shoes: 201104 Mizuno Waverider 14
Evening run home. The temperature was -14 C with a wind of 20 kph. I bundled with tights, SSL top, gloves, balaclava and hat. My forearms and face were cold, but it was nice to get out.
Tuesday Jan 22, 2013 #
8 AM
Map Exercises (Catching Features) 2 [1]
8 PM
Running 40:30 7.0 km (5:47 / km)
ahr:157 max:166
Given the obscenely moderate but uncomfortably cold conditions outside - 24 kph winds, -8 C - I decided to run indoors at the Rindge and Latin War Memorial gym. I strongly dislike treadmills, but I suffered through an easy forty minute session at 2% grade. Body felt acceptable, though my breathing was at times difficult. I find that my pace on a treadmill is slower than on a road for comparable effort, so I am not displeased with my pace.
C • HTFU 7
Sunday Jan 20, 2013 #
Map Exercises (Catching Features) 1 [3]
Words I have waited fourteen years to read (or in my case, hear): "The end of the last book of the Wheel of Time."
Saturday Jan 19, 2013 #
Event: Vermont Ski-O Weekend
Map Exercises 8 [1]
Friday Jan 18, 2013 #
Map Exercises (Catching Features) 2 [1]
Thursday Jan 17, 2013 #
Note
(sick)
Itching to train, but I'm on my third box of puffs for this week. The first two were smallish - 56 puffs each. Taking pseudoephedrine, the occasional acetominophen, and a cocktail of phenylephrine and doxylamine succinate. I have probably doubled my fluid intake, and the tea is especially helpful - breathing steam helps my sinuses.
My symptoms are congestion, headache, and a little coughing. I suppose it could be a head cold rather than influenza, and hopefully I will be back on my feet this weekend. I have stayed home from work for three days.
My symptoms are congestion, headache, and a little coughing. I suppose it could be a head cold rather than influenza, and hopefully I will be back on my feet this weekend. I have stayed home from work for three days.
Map Exercises 4 [1]
Ran four courses on Catching Features. Nice to see the usual suspects - Steve Gregg, JTeutsch, and runit.
Tuesday Jan 15, 2013 #
Note
(sick) (rest day)
Day 2 update: ran out of puffs. Conditions are getting grim.
I'm trying to set a PR today for the number of cups of tea I have drunk, but I haven't been keeping careful data, so the record will be speculative. Fortunately, the fourteenth and final book of the Wheel of Time was finally published, and I have been listening to the audiobook to pass the time when I am resting. I read the first seven books in 1998, but reread the entire series beginning in 2007. Each of the fourteen books is mammoth - in the neighborhood of 300,000 words. For reference, Atlas Shrugged, War and Peace, and Les Miserables are all roughly twice that.
Day 2, supplemental: acquired additional puffs, but ran out of nutella. I think the change is for the worse.
I'm trying to set a PR today for the number of cups of tea I have drunk, but I haven't been keeping careful data, so the record will be speculative. Fortunately, the fourteenth and final book of the Wheel of Time was finally published, and I have been listening to the audiobook to pass the time when I am resting. I read the first seven books in 1998, but reread the entire series beginning in 2007. Each of the fourteen books is mammoth - in the neighborhood of 300,000 words. For reference, Atlas Shrugged, War and Peace, and Les Miserables are all roughly twice that.
Day 2, supplemental: acquired additional puffs, but ran out of nutella. I think the change is for the worse.
Monday Jan 14, 2013 #
Note
(sick)
Sick. This afternoon, I experienced the onset of several moderate symptoms - fever, congestion, weakness - and decided to scrub my running plans and sleep.
Sunday Jan 13, 2013 #
10 PM
Running 1:25:49 16.34 km (5:15 / km) +58m 5:10 / km
ahr:155 max:184 shoes: 201210 Inov-8 Road X 255
Easy-ish long run. I felt a bit tired, and was quite happy to be finished. Needless to say, this was a disappointing week, but I hope to do better next week. Getting to bed promptly substantially improves my probability for success.
A fun 405 moment: my watch started downloading to my computer while I was stretching.
A fun 405 moment: my watch started downloading to my computer while I was stretching.
Saturday Jan 12, 2013 #
1 PM
Running 1:05:42 [2] 13.59 km (4:50 / km) +34m 4:46 / km
shoes: 201104 Mizuno Waverider 14
And... no ghettotrack! I have acquired a Garmin 405 because it was on sale, and I will now also attempt to replace the battery on my 305. This might seem redundant, but the sale price of the 405 seems very reasonable for having a device like this for three or more years. With an extra 305, I can loan it to friends who don't have one for training exercises.
For this session, before scampering off to the NEOC board meeting and winter social. Both were reasonably successful; I have much work to do for the 2013 schedule, but I am planning on having the spring schedule (through June 30) completed and on the website by January 31. I will liaise with Andy McIlvaine, who is overseeing publicity efforts, and Mika Latva-Kokko, who is overseeing educational activities. My efforts to recruit a mapper (hopefully Marcelo Pradel, if I can get him to respond to my e-mails) continue apace, and A-meet plans are underway for Townsend in Spring 2014.
Barb brought a proposal to the board meeting from ARK in Hamilton to assist us with setting up an Adventure Running Kids analog in Boston. There was some enthusiasm, but NEOC is a very conservative and frugal group. I still need to learn more about the program, but so far I am enthusiastic. I hope to alter the direction of the program to have a more substantial orienteering focus rather than be a strictly cross country running activity, which was my impression. I see this as an opportunity for NEOC to do something that is relatively novel, a proven concept, and would have a considerable impact upon orienteering in New England.
The social itself was a great success, with lots of good conversation and mingling with friends. Peter Frykman acquired navy microfiber hand towels as prizes for this year's point series, and I won the Men-Blue category. The night concluded with some lively ping pong among Magnus, Stephen, Ethan Hall, and I. It turns out that Magnus is pretty good.
For this session, before scampering off to the NEOC board meeting and winter social. Both were reasonably successful; I have much work to do for the 2013 schedule, but I am planning on having the spring schedule (through June 30) completed and on the website by January 31. I will liaise with Andy McIlvaine, who is overseeing publicity efforts, and Mika Latva-Kokko, who is overseeing educational activities. My efforts to recruit a mapper (hopefully Marcelo Pradel, if I can get him to respond to my e-mails) continue apace, and A-meet plans are underway for Townsend in Spring 2014.
Barb brought a proposal to the board meeting from ARK in Hamilton to assist us with setting up an Adventure Running Kids analog in Boston. There was some enthusiasm, but NEOC is a very conservative and frugal group. I still need to learn more about the program, but so far I am enthusiastic. I hope to alter the direction of the program to have a more substantial orienteering focus rather than be a strictly cross country running activity, which was my impression. I see this as an opportunity for NEOC to do something that is relatively novel, a proven concept, and would have a considerable impact upon orienteering in New England.
The social itself was a great success, with lots of good conversation and mingling with friends. Peter Frykman acquired navy microfiber hand towels as prizes for this year's point series, and I won the Men-Blue category. The night concluded with some lively ping pong among Magnus, Stephen, Ethan Hall, and I. It turns out that Magnus is pretty good.
Thursday Jan 10, 2013 #
Running intervals 48:08 9.4 km (5:07 / km)
shoes: 201210 Inov-8 Road X 255
CSU track interval workout, number 5 of 13. On my bike ride over, I nearly was clobbered by a door in the bike lane on Commonwealth Ave, but averted disaster. I also saw a skateboarder grab onto the back right fender of a car for 15-20s to steal some momentum, which seems patently unwise.
Today's workout had special guest Stephen. Terry's workout consisted of a pyramid of 400m, 6, 8, 12, 8, 6, 4; the 1200 was to be run at 5k pace, and the shorter intervals at 3k pace. I set my target paces at 80s/400 (10:00 3k) and 84s/400 for the 1200 (17:30). In hindsight, those paces may have been a bit fast, though I did just managed them.
I only recorded the cumulative, but the intervals were something like:
1:20, 2:00, 2:41, 4:10, 2:42, 2:02, 1:13
Today's workout had special guest Stephen. Terry's workout consisted of a pyramid of 400m, 6, 8, 12, 8, 6, 4; the 1200 was to be run at 5k pace, and the shorter intervals at 3k pace. I set my target paces at 80s/400 (10:00 3k) and 84s/400 for the 1200 (17:30). In hindsight, those paces may have been a bit fast, though I did just managed them.
I only recorded the cumulative, but the intervals were something like:
1:20, 2:00, 2:41, 4:10, 2:42, 2:02, 1:13
Wednesday Jan 9, 2013 #
Note
(rest day)
I felt really tired today, so I decided to take a rest day. I think the underlying problem is not too much volume, but rather not enough recovery sleep. Once I can cement my sleep schedule as an invariant, the training schedule will follow.
News from the New Zealand races: Tove and Kyburz pull off the wins, and Lizzie finishes third! Also, WoO has maps for armchair action.
News from the New Zealand races: Tove and Kyburz pull off the wins, and Lizzie finishes third! Also, WoO has maps for armchair action.
Tuesday Jan 8, 2013 #
10 AM
Running 18:00 [1] 3.64 km (4:57 / km)
shoes: 201104 Mizuno Waverider 14
Morning commute. I was running later than planned, so I kept it short. I intend to have a workout tonight (as this doesn't really count, just adds a few kms). It was pleasant to run while the sun was up, however briefly. I made my lunch today, which led me to ponder the question: how does the quality of the sandwich fall off with increasing time since construction? When does the sandwich become inedible? How do the answers to the previous two questions change if the sandwich contains pickles?
I need to get to sleep earlier and sleep more.
Also, consider Olav Lundanes' training building from 2002-2008.
Ghettotrack.
I need to get to sleep earlier and sleep more.
Also, consider Olav Lundanes' training building from 2002-2008.
Ghettotrack.
Monday Jan 7, 2013 #
9 PM
Running 31:59 [2] 7.0 km (4:34 / km)
shoes: 201210 Inov-8 Road X 255
Evening run home. I was considering skipping the run - I felt a bit tired, and my feet still mildly ached - but decided to run home rather than biking (and saving a mere 15 minutes). I set a goal of a 30 minute run at faster than 5:00/km pace and contemplated the set of tasks in my immediate future. The sidewalks were icy in places, and I moderately rolled my left ankle on an unseen break in the sidewalk.
Ghettotrack.
Ghettotrack.
Sunday Jan 6, 2013 #
11 PM
Running 1:06:00 [1] 12.8 km (5:09 / km)
shoes: 201104 Mizuno Waverider 14
Easy evening run after a day playing 7 Wonders with Brendan, Ross and the Saeger clan and a bout at the office. I felt good, though I am still aware of the niggle in each of my feet - left ball, outer right ball near the pinky. Neither is a serious impediment to running, but I am taking care to stretch and rest them lest they become problematic. I finished with the usual stretching - hamstrings, quads, calves, and adductors.
I listened to Sense and Sensibility, which has the distinction of being the only audiobook to date I have listened to at regular speed on my mp3 player. Most books I can absorb readily while running, but Jane Austen's romantic prose is so convoluted as to demand more concentration than can be mustered at fast replay. I hope I do not absorb too much of her writing tendencies.
A magnificent horn solo from Rach 2, I. For context, consider the brilliant, glorious passage leading into the quiet, contemplative, nostalgic rich tones of the horn.
Ghettotrack.
I listened to Sense and Sensibility, which has the distinction of being the only audiobook to date I have listened to at regular speed on my mp3 player. Most books I can absorb readily while running, but Jane Austen's romantic prose is so convoluted as to demand more concentration than can be mustered at fast replay. I hope I do not absorb too much of her writing tendencies.
A magnificent horn solo from Rach 2, I. For context, consider the brilliant, glorious passage leading into the quiet, contemplative, nostalgic rich tones of the horn.
Ghettotrack.
Saturday Jan 5, 2013 #
Orienteering 1:44:59 [3] 12.0 km (8:45 / km)
shoes: 201206 Inov-8 X-talon 212
Ross, Jeff, Brendan and I met up to rerun the 2012 Blue Hills Traverse. Jeff set off on his own, and Ross, Brendan and I decided to run together. The intensity was certainly lower than race pace - at one point, Ross was singing. We occasionally diverged on routes, but always met up at the controls. We skipped the last control on the ski slope because it was in use by a few hundred downhill skiers. I stopped my watch whenever we weren't moving, and I estimate the total rest time was about 10-15 minutes.
I felt strong physically and had plenty of stamina throughout the run. I had a painful spot on the left ball of my foot from tight shoes on Thursday, and my right foot was sore. Neither of those troubled me during the run. Running with others was illuminating, and while we weren't aggressively competing, there were a few legs where we diverged. Ross smoked me on 14 by going essentially straight on the line.
My splits from the Traverse were in my map bag, and we were 4 minutes back - about 58 minutes - at control 11. We did save a few bobbles I made during the race - we started a bit more conservatively, I didn't bang my knee to 4, didn't drop a minute at 6, 30s at 10, 30s at 13, and 4 minutes at 19. Still, I'm surprised I was so little ahead of our merry trio. I think the implication is that it's easier to run a course with people and when you know the course and that I wasn't pushing as hard or efficiently as I could during the race. Lessons to learn; I plan to rerun a few more long courses this winter.
In other news, Ali had a very speedy race today at the WREs in Swissland!
I felt strong physically and had plenty of stamina throughout the run. I had a painful spot on the left ball of my foot from tight shoes on Thursday, and my right foot was sore. Neither of those troubled me during the run. Running with others was illuminating, and while we weren't aggressively competing, there were a few legs where we diverged. Ross smoked me on 14 by going essentially straight on the line.
My splits from the Traverse were in my map bag, and we were 4 minutes back - about 58 minutes - at control 11. We did save a few bobbles I made during the race - we started a bit more conservatively, I didn't bang my knee to 4, didn't drop a minute at 6, 30s at 10, 30s at 13, and 4 minutes at 19. Still, I'm surprised I was so little ahead of our merry trio. I think the implication is that it's easier to run a course with people and when you know the course and that I wasn't pushing as hard or efficiently as I could during the race. Lessons to learn; I plan to rerun a few more long courses this winter.
In other news, Ali had a very speedy race today at the WREs in Swissland!
Friday Jan 4, 2013 #
Note
(rest day)
Yesterday's workout left me feeling a bit tired, so I will take a rest day. It turns out that I haven't taken a rest day in the past 14 days, so this seems reasonable. I will spend some time this evening evaluating 2012 and planning 2013. I expect to pick up at least 25-30 km of O and running this weekend, which is adequate.
Thursday Jan 3, 2013 #
7 PM
Running 57:32 10.9 km (5:17 / km)
shoes: 201210 Inov-8 Road X 255
CSU indoor track workout, featuring the newly recovered mgb and special guest Rosstopher. Also in attendance was Tom D, who had been absent due to work commitments. There was a high school track workout tonight just before our workout. After watching a few heats of 4x200 - with some high school girls smoking the hypothetical CSU performances with times of 24-25s, we warmed up by running outside. I had only brought shorts and a shirt, so I ran in my big puffy jacket.
Terry's nefarious workout was 4x (400m, 600, 200), with the 2s and 4s at mile pace and the 6s at 3k pace. My guess for my pace was 40/80s for the 2/4 and 2:05 for the 6s. I ran slightly faster than that, with an average of 3:53 for each 1.2 km cycle. My 6s were at pace, and my 200s and 400s were faster - usually around 77-78/400. Everything felt comfortably hard, and I finished adequately.
Terry's nefarious workout was 4x (400m, 600, 200), with the 2s and 4s at mile pace and the 6s at 3k pace. My guess for my pace was 40/80s for the 2/4 and 2:05 for the 6s. I ran slightly faster than that, with an average of 3:53 for each 1.2 km cycle. My 6s were at pace, and my 200s and 400s were faster - usually around 77-78/400. Everything felt comfortably hard, and I finished adequately.
Strength training 15:00 [3]
shoes: 201210 Inov-8 Road X 255
Drills before intervals, led by our fearless track coach.
Wednesday Jan 2, 2013 #
10 AM
Running 31:49 6.75 km (4:43 / km)
shoes: 201210 Inov-8 Road X 255
7 PM
Unspecified (Piano) 1 [0]
11 PM
Running 40:24 9.26 km (4:22 / km)
shoes: 201210 Inov-8 Road X 255
Conditions were cold and windy tonight: -11 C, 32 kph. I left work with the intent to run a 15-20 minute easy run home, but after six minutes of warmup, as I found myself in the relative shelter of the buildings of East Cambridge, I decided to do a cruise interval workout. I ended up running 6x 3.5 minutes, with about 30 seconds of rest between each one. My track is absurd, but I'm happy to have gotten in the run. I didn't realize the temperature was so low when I started, but I was comfortable in SLS top, tights, gloves and a hat. My legs felt good, and my pace was a modest 6:35/mile on the intervals.
Ghettotrack.
I need to complete and post my analysis of 2012 and the resulting goals for 2013. I ran or orienteered 265 km in December, and I think 300 is a reasonable goal for January. I'm not orienteering enough, and I think having a combined mileage goal rather than separate O and running goals will motivate more orienteering. In other news, I recently passed 60k log hits. Woohoo!
Ghettotrack.
I need to complete and post my analysis of 2012 and the resulting goals for 2013. I ran or orienteered 265 km in December, and I think 300 is a reasonable goal for January. I'm not orienteering enough, and I think having a combined mileage goal rather than separate O and running goals will motivate more orienteering. In other news, I recently passed 60k log hits. Woohoo!
Tuesday Jan 1, 2013 #
10 AM
Cross Country Skiing 1:15:00 [1] 12.0 km (6:15 / km)
After Ali started her long drive to Toledo, Eric, the parentCs, and I went to Ole's for a morning of cross country. I was planning to drive to Boston from Ole's, so I devoted most of my attention to packing my belongings - and managed to forget Larry's skate ski boots, which he generously had loaned me. On previous days, Ali had brought the ski boot bag, so I had had few responsibilities. Eric was exceptionally clutch and let me use his skate boots while he skated with his classic boots. His ankles were more wobbly, but he soldiered on. Since we skied together and he is a faster skier than I, the boots handicapped our arrangement.
Conditions were chill and windy; we stopped after about 90 minutes - including stops to chat and gaze at the scenery. My drive back to Boston was via VT routes 100 and 107, and took about 4 hours including a stop for a sandwich. Today was a fantastic way to start the year.
I experienced some stomach discomfort from drinking a glass of old chocolate milk; the pain and gas was almost instantaneous. I may switch to chocosoymilk in the future.
Conditions were chill and windy; we stopped after about 90 minutes - including stops to chat and gaze at the scenery. My drive back to Boston was via VT routes 100 and 107, and took about 4 hours including a stop for a sandwich. Today was a fantastic way to start the year.
I experienced some stomach discomfort from drinking a glass of old chocolate milk; the pain and gas was almost instantaneous. I may switch to chocosoymilk in the future.