Training Log Archive: iansmithIn the 31 days ending Aug 31, 2013:
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Saturday Aug 31, 2013 #
Note
(sick) (rest day)
Who gets a cold in August? Conditions are a bit grim; I have run out of puffs, and I finished my first roll of toilet paper for blowing my nose.
Friday Aug 30, 2013 #
Note
(sick) (rest day)
I seem to have acquired some kind of respiratory infection, possibly from insufficient sleep and a strenuous workout yesterday. Lame.
Thursday Aug 29, 2013 #
8 PM
Running 14:37 2.61 km (5:36 / km)
ahr:138 max:153 shoes: 201210 Inov-8 Road X 255
Run over to the track.
Strength training 10:08 1.25 km (8:06 / km)
ahr:147 max:163 shoes: 201210 Inov-8 Road X 255
Two sets of drills: high knees, butt kicks, galloping, grapevines, explosive jumps, and backwards running.
Running intervals 36:14 7.95 km (4:34 / km)
ahr:161 max:183 shoes: 201210 Inov-8 Road X 255
Today's workout was track intervals from the CSU running workout on Tuesday: 800m, 1000, 1600, 1000, 800. After a warmup and drills, I settled into a comfortable pace. I felt a little tired - probably from insufficiently sleep on Monday and Tuesday, but I managed. The original workout had an additional 600m at the end; while I considered that or 2x400, I decided I had done enough for today.
The nominal target pace for the 800s and 1000s was 5k (~3:45/km) and 8k for the 1600s, but I ran them at 3k and 5k respectively (3:30/km, 3:45/km).
Splits:
800: 2:45; 1000: 3:33
1600: 5:50
1000: 3:32; 800: 2:44
The nominal target pace for the 800s and 1000s was 5k (~3:45/km) and 8k for the 1600s, but I ran them at 3k and 5k respectively (3:30/km, 3:45/km).
Splits:
800: 2:45; 1000: 3:33
1600: 5:50
1000: 3:32; 800: 2:44
Running 6:29 1.18 km (5:29 / km)
ahr:128 max:153 shoes: 201210 Inov-8 Road X 255
Wednesday Aug 28, 2013 #
9 AM
Running 14:22 2.71 km (5:18 / km) +1m 5:17 / km
ahr:157 max:168 shoes: 201304 Asics Gel Cumulus 13
Tuesday Aug 27, 2013 #
10 PM
Running 42:25 8.19 km (5:11 / km) +33m 5:05 / km
ahr:151 max:165 shoes: 201304 NB 860
Easy run home. My objective for the run was to keep my heart rate near 150. Data from this evening suggest my alcohol tolerance is very low and were unpleasant to collect.
Monday Aug 26, 2013 #
10 PM
Running 47:13 10.22 km (4:37 / km) +26m 4:34 / km
ahr:158 max:167 shoes: 201304 Asics Gel Cumulus 13
Moderate run - below threshold, but more aggressive than easy pace. It was fun, though my fitness is inadequate.
Sunday Aug 25, 2013 #
Event: NEOC: Horn Pond
12 PM
Running 20:00 [3] 3.5 km (5:43 / km)
shoes: 201304 Inov-8 Oroc 280s
There was some concern about a white control's placement, so I ran the white course and discovered one of the controls wasn't placed at all. I ran back to the event site, procured a replacement and returned to the control, where a flag was now waiting. Alas.
2 PM
Orienteering 33:10 5.4 km (6:09 / km) +63m 5:48 / km
ahr:160 max:196 10c shoes: 201304 Inov-8 Oroc 280s
Horn Pond Orange course. A mediocre showing, capped by an idiotic 4 minute error at control 3. I was too ready to believe the map was wrong, and while it wasn't that informative near control 3, I just didn't run far enough down a trail. I struggled through some nasty vegetation at 3 and 6, and the Horn Pond map could use an update. It's a little hard to justify when so many other places need attention.
Orienteering 1:00:00 [1] 7.5 km (8:00 / km)
14c shoes: 201304 Inov-8 Oroc 280s
Picking up controls.
Saturday Aug 24, 2013 #
4 PM
Running 10:00 [1] 1.8 km (5:33 / km)
shoes: 201206 Inov-8 X-talon 212
Warmup before the CMOUSA Corn Maze classic champs.
Orienteering 15:07 2.18 km (6:55 / km) +1m 6:54 / km
ahr:174 max:182 19c shoes: 201206 Inov-8 X-talon 212
CMOUSA Classic Championships by PG at Mike's Maze. While Ali and Giacomo in particular were missing from last year's competition, I was excited about racing the usual suspects and newcomer feet. I knew the configuration of the maze from Mike's website, though I hadn't studied it in detail. I expected that with the small clumps of corn, large swaths of the maze would be homogeneous, and relocation would be very difficult. My strategy was much like last year - stay in thorough contact, simplify, and run full speed when possible.
I had a fairly good run - I led from start to finish, and I did well negotiating the particular challenges of this maze. I had a ten second error at control 12 where I didn't see a corn wall along my route until halfway through. I lost contact entirely just after control 13 when I took the wrong corridor; I returned to 13 to establish my position for a loss of a little over a minute. I had a 5s bobble at 19 but was otherwise clean.
This maze posed a different set of problems than last year's. Instead of confronting a set of unique intersections of corridors - perhaps like ski-O - there were a very large number of microroutes. Staying in contact was very difficult, there were few distinctive features, and the way to be fast was to simplify and find highways - sections where you could run full speed with confidence. I'm disappointed to lose two minutes to superman, but more than half of that came on one control.
Quickroute, though my 405 recording frequency is too low to capture the fine details of corn maze routes.
I had a fairly good run - I led from start to finish, and I did well negotiating the particular challenges of this maze. I had a ten second error at control 12 where I didn't see a corn wall along my route until halfway through. I lost contact entirely just after control 13 when I took the wrong corridor; I returned to 13 to establish my position for a loss of a little over a minute. I had a 5s bobble at 19 but was otherwise clean.
This maze posed a different set of problems than last year's. Instead of confronting a set of unique intersections of corridors - perhaps like ski-O - there were a very large number of microroutes. Staying in contact was very difficult, there were few distinctive features, and the way to be fast was to simplify and find highways - sections where you could run full speed with confidence. I'm disappointed to lose two minutes to superman, but more than half of that came on one control.
Quickroute, though my 405 recording frequency is too low to capture the fine details of corn maze routes.
Orienteering 12:00 1.8 km (6:40 / km) +2m 6:38 / km
ahr:173 max:182 13c shoes: 201206 Inov-8 X-talon 212
2013 CMOUSA Relay Champs. My partner, Charlie DeWeese, had a great run and ran into the finish a few seconds behind the leader George Walker. I caught up to George's partner - Anna just as we were entering the maze, and I was in the lead before the first control. My focus was on making no mistakes while still running fast. The first eight controls were the same as the first relay leg, and I ran these cleanly and quickly. I saw Ben on the dogleg at 7 and the spectator control; he was perhaps fifteen seconds behind me. Nine was smooth, and I settled on the rightward route choice for the long leg to ten. I was quite happy with my route and execution at ten, and I finished the rest of the course smoothly and efficiently.
This was a very different relay than last year, where I was the last leg 2 runner in the mass start. Rather than having tremendous urgency to reel everyone in, I was able to hold a comfortable lead for the duration. The only major loss of time seems to have been 11, but I have no idea how I lost 15 seconds to feet there. Thanks to Charlie's clutch performance, we handily took the relay title.
Kudos to up-and-comer Bgallup for a very impressive showing in the relay.
This was a very different relay than last year, where I was the last leg 2 runner in the mass start. Rather than having tremendous urgency to reel everyone in, I was able to hold a comfortable lead for the duration. The only major loss of time seems to have been 11, but I have no idea how I lost 15 seconds to feet there. Thanks to Charlie's clutch performance, we handily took the relay title.
Kudos to up-and-comer Bgallup for a very impressive showing in the relay.
8 PM
Orienteering 14:46 2.41 km (6:08 / km) +2m 6:07 / km
ahr:124 max:178 12c shoes: 201206 Inov-8 X-talon 212
CMOUSA Night Champs. The night-O was score-O and had a mass start; we were allowed to look at our maps for 30s before the race. I ran with my Magic Shine on the low setting to not blind myself; the corn didn't allow seeing more than 40 or 50 meters in the best circumstances.
I positioned myself by the start box to try to make a getaway from the pack, but Ben was right behind me as we entered the maze. We took the first five northern controls very well, and were alone at control 70. I decided that trying to gradually pull away from Ben would be unsuccessful - that he would be able to keep up as I navigated, so I put on as much speed as I could handle, oversimplified the map, and ran away from him. Unfortunately, I immediately lost contact, and he caught up as I was trying to piece things together. We wandered around for about a minute before stumbling across 67 at the extreme southern end of the course. I figured out our fate a bit ahead of Ben and was able to pull away, though we took the remaining controls in the same order.
Had the control locations been slightly more devious - in particular, had 67 not been at the southern end of the map - my strategy could have resulted in 3-4 minutes of loss rather than about 2 minutes due to dumb route choice and getting lost. I also didn't realize until halfway through the course than control 50 was outside the maze. Had I realized that, I think I would have tried to execute the maze controls as quickly and accurately and possible and tried to pull away on the dumb running around the maze. It's unfortunate feet had to depart, as I'm sure that would have been very exciting. As it was, despite my recklessness, I was able to take the win.
I positioned myself by the start box to try to make a getaway from the pack, but Ben was right behind me as we entered the maze. We took the first five northern controls very well, and were alone at control 70. I decided that trying to gradually pull away from Ben would be unsuccessful - that he would be able to keep up as I navigated, so I put on as much speed as I could handle, oversimplified the map, and ran away from him. Unfortunately, I immediately lost contact, and he caught up as I was trying to piece things together. We wandered around for about a minute before stumbling across 67 at the extreme southern end of the course. I figured out our fate a bit ahead of Ben and was able to pull away, though we took the remaining controls in the same order.
Had the control locations been slightly more devious - in particular, had 67 not been at the southern end of the map - my strategy could have resulted in 3-4 minutes of loss rather than about 2 minutes due to dumb route choice and getting lost. I also didn't realize until halfway through the course than control 50 was outside the maze. Had I realized that, I think I would have tried to execute the maze controls as quickly and accurately and possible and tried to pull away on the dumb running around the maze. It's unfortunate feet had to depart, as I'm sure that would have been very exciting. As it was, despite my recklessness, I was able to take the win.
Thursday Aug 22, 2013 #
8 PM
Running 1:02:30 10.94 km (5:43 / km) +56m 5:34 / km
ahr:153 max:169 shoes: 201304 NB 860
For today's easy run, I reran an old street-O course I designed some years ago. I felt surprisingly sluggish, and my pace reflects that. By the end, I had some pain in my right leg - tight achilles, some tweaking below the knee - that gave me pause. I think I overdid it at the beginning of the week, and given the expected volume this weekend, I might take tomorrow off entirely.
I hope to ease back into 60-75 km weeks with 2-3 quality workouts and a long run in the next month, but this is a reminder that I should probably take my time. It is probably best to do more cross training.
I hope to ease back into 60-75 km weeks with 2-3 quality workouts and a long run in the next month, but this is a reminder that I should probably take my time. It is probably best to do more cross training.
Wednesday Aug 21, 2013 #
Note
(rest day)
Oof, tired.
Tuesday Aug 20, 2013 #
6 PM
Running 15:09 2.64 km (5:44 / km) +1m 5:43 / km
ahr:150 max:186 shoes: 201210 Inov-8 Road X 255
Warmup. I was feeling sluggish, perhaps from the workout yesterday. In hindsight, I'm not really conditioned for back to back workouts.
Running 37:40 8.2 km (4:35 / km) +3m 4:35 / km
ahr:161 max:184 shoes: 201210 Inov-8 Road X 255
Intervals at MIT. The workout for today was nominally 2x {600, 1000, 600} + 3x400, but I felt weak. It took some walking around the track to convince myself to go through the workout. My target paces for the 6, 10, and 4 were 2:06, 3:40, and 80s or 3k, 5k, and mile respectively.
I modified the workout to 2x {600, 1000}, 2x400 and an 800 at the end for good measure. I tried to keep the rest between workbouts to 90s, though I drifted up a few times. I was surprised to find that during the recovery jogs, my heart rate stayed over 140.
Splits:
600/1000: 2:03, 3:36; 2:08, 3:35
400s: 1:22, 1:19
800: 2:56 (ugh)
I was really tired by the end, but I was happy to have pushed through the workout. I prefer intervals of a km or longer because I find them harder to sustain a quick pace (which for me is in the neighborhood of 3:30/km). With 400s and 600s, I can dig into a shallow reservoir of explosive energy. I suppose it's good to work both distances. A few of my friends want to run a mile time trial in the next few weeks, which I might pursue for my own amusement.
I modified the workout to 2x {600, 1000}, 2x400 and an 800 at the end for good measure. I tried to keep the rest between workbouts to 90s, though I drifted up a few times. I was surprised to find that during the recovery jogs, my heart rate stayed over 140.
Splits:
600/1000: 2:03, 3:36; 2:08, 3:35
400s: 1:22, 1:19
800: 2:56 (ugh)
I was really tired by the end, but I was happy to have pushed through the workout. I prefer intervals of a km or longer because I find them harder to sustain a quick pace (which for me is in the neighborhood of 3:30/km). With 400s and 600s, I can dig into a shallow reservoir of explosive energy. I suppose it's good to work both distances. A few of my friends want to run a mile time trial in the next few weeks, which I might pursue for my own amusement.
Running 4:47 0.77 km (6:15 / km) +5m 6:03 / km
ahr:144 max:150 shoes: 201210 Inov-8 Road X 255
Dragged myself back to work. I finished with a thorough stretch of my hamstrings, quads, calves, and adductors. I should probably add hip flexors and glutes to the routine, as my left were tight during grapevines yesterday.
Monday Aug 19, 2013 #
6 PM
Running 15:30 2.74 km (5:39 / km)
ahr:147 max:160 shoes: 201304 NB 860
Warmup.
Strength training (Drills) 15:12 1.5 km (10:08 / km)
ahr:143 max:157 shoes: 201304 NB 860
Three sets of butt kicks, high knees, galloping, grapevines, explosive one-legged leaps, and backwards running.
Running 25:38 5.96 km (4:18 / km)
ahr:166 max:178 shoes: 201304 NB 860
My workout for today was 3x1 mile cruise intervals at threshold pace with 1 minute rest between each interval. I figured my threshold pace was about 4:00/km or 96s/400. While I enjoy running elsewhere, I figured running on a track was a good idea to calibrate my paces and ensure consistent performance. I also find it easier to run fast on a track, where most of my runs are workouts.
Splits: 6:17, 6:18, 6:21.
Despite running a few seconds faster than I projected, I felt pretty good throughout the runs. Cruise intervals hurt less than VO2 max intervals, and I guess comfort is relative. My heart rate hung out in the 170-175 regime, and I'm satisfied with the workout. I briefly considered adding a fourth interval, but I would rather be conservative now and work up to 4 cruise intervals in a month or so. The mile distance feels great; I'll probably alternate with 20 minute tempos.
Splits: 6:17, 6:18, 6:21.
Despite running a few seconds faster than I projected, I felt pretty good throughout the runs. Cruise intervals hurt less than VO2 max intervals, and I guess comfort is relative. My heart rate hung out in the 170-175 regime, and I'm satisfied with the workout. I briefly considered adding a fourth interval, but I would rather be conservative now and work up to 4 cruise intervals in a month or so. The mile distance feels great; I'll probably alternate with 20 minute tempos.
Running 8:36 1.34 km (6:27 / km) +1m 6:25 / km
ahr:142 max:151 shoes: 201304 NB 860
Easy, meandering cool down.
Sunday Aug 18, 2013 #
6 PM
Running 1:01:16 11.99 km (5:07 / km) +3m 5:06 / km
ahr:156 max:169 shoes: 201210 Inov-8 Road X 255
Easy cruise around the Charles. My heart rate was relatively high given the gentle pace. My right achilles was tighter than usual, but not painful, and my knees felt ok. It was pleasant to run while the sun was still out.
Saturday Aug 17, 2013 #
5 PM
Running 1:20:58 12.03 km (6:44 / km) +309m 5:58 / km
ahr:159 max:176 shoes: 201304 Asics Gel Cumulus 13
Today, I ran the Skyline trail for the first time this training year (July 2013 - July 2014). My objective was a comfortable low to moderate intensity trail run. I tired near the end, but given the events of the past few days and my weaker training regimen in the past few weeks, I'm unsurprised and content with the effort.
The fells were very dry today - Bellevue was shallower than I have seen, and the trail has received some maintenance and attention since last I ran it. The setting sun through the trees was magnificent, and I beheld a glorious vista from the tower of Boston bathed in the twilight. I have had much on my mind of late, and an interesting trail run - especially the familiar Skyline - gives catharsis. I finished the run with a few box jumps, squats, and calf raises, though my knees were displeased with the squats. Quad stretching followed, and to combat possible anemia, I mixed a bag of spinach and lettuce with my post-run roast beef sandwich.
Skylines: 1
The fells were very dry today - Bellevue was shallower than I have seen, and the trail has received some maintenance and attention since last I ran it. The setting sun through the trees was magnificent, and I beheld a glorious vista from the tower of Boston bathed in the twilight. I have had much on my mind of late, and an interesting trail run - especially the familiar Skyline - gives catharsis. I finished the run with a few box jumps, squats, and calf raises, though my knees were displeased with the squats. Quad stretching followed, and to combat possible anemia, I mixed a bag of spinach and lettuce with my post-run roast beef sandwich.
Skylines: 1
Thursday Aug 15, 2013 #
Note
(rest day)
Long day and return of the bad left knee.
Wednesday Aug 14, 2013 #
8 AM
Running 37:45 7.32 km (5:10 / km) +37m 5:02 / km
ahr:153 max:168 shoes: 201210 Inov-8 Road X 255
Morning run. I felt sluggish - even though I tottered along at an acceptable easy pace, I lacked zip. I blame the hour. My knees felt ok; the quad stretching and rest seems to have helped, though it took several days for the inflammation (?) to dissipate.
5 PM
Team Sports (Soccer) 45:00 [1]
shoes: 201304 Asics Gel Cumulus 13
Soccer with Ari, John, and Luc.
Monday Aug 12, 2013 #
7 PM
Running 44:41 8.65 km (5:10 / km) +14m 5:07 / km
ahr:155 max:167 shoes: 201304 Asics Gel Cumulus 13
I am astonished how quickly my fitness has fallen off. I guess this is just further anecdotal evidence of the need for consistency. Today's workout was an easy run around the river.
C • Fitness 10
Sunday Aug 11, 2013 #
7 PM
Running 1:10:41 13.61 km (5:12 / km) +39m 5:07 / km
ahr:155 max:165 shoes: 201304 NB 860
Easy longish run around the river. I felt sluggish, probably due to inadequate sleep and loss of fitness from my training break these past two weeks. My legs felt a bit stiff, but there was no discomfort in my knees before or after the run.
Saturday Aug 10, 2013 #
4 PM
Canoeing (Kayaking) 30:00 [1] 4.97 km (6:02 / km) +2m 6:01 / km
Easy cruise on the river with Peyton and Becca. Many pictures were taken, and the day was gorgeous. Many people patronized Charles River Canoe and Kayak today; we waited in line for about 45 minutes to get boats. I paddled a Wilderness Systems Pungo 140, which is a very basic boat.
Friday Aug 9, 2013 #
10 PM
Running 14:53 2.86 km (5:12 / km) +33m 4:55 / km
ahr:151 max:166 shoes: 201210 Inov-8 Road X 255
I have taken several days off this week because my knees have been extremely agitated. Keeping them bent caused me pain, and in particular the muscle above my knee (lower quads?) felt inflamed. Sitting at my office was uncomfortable, but fortunately, my desk is adjustable to a standing desk.
I ran home today and felt ok. I will attempt a longer run this weekend. I followed up with a thorough stretching session, especially of my quads. Several other parts of my legs tightened up and hurt over the past week, perhaps as a result of compensating for some knee infirmity.
I ran home today and felt ok. I will attempt a longer run this weekend. I followed up with a thorough stretching session, especially of my quads. Several other parts of my legs tightened up and hurt over the past week, perhaps as a result of compensating for some knee infirmity.
Tuesday Aug 6, 2013 #
5 PM
Team Sports (Soccer) 1:00:00 [3]
shoes: 201304 Asics Gel Cumulus 13
Soccer with Larson, Luc, and Rajiv. Knees are still a bit sore.
Monday Aug 5, 2013 #
10 PM
Running 36:47 7.37 km (4:59 / km) +27m 4:54 / km
ahr:157 max:173 shoes: 201304 NB 860
Sunday Aug 4, 2013 #
9 PM
Running 32:06 6.8 km (4:43 / km) +4m 4:42 / km
ahr:161 max:174 shoes: 201304 NB 860
Cruise around the river. My knees felt a bit better, though still tender.
Saturday Aug 3, 2013 #
Note
(rest day)
I acquired a pair of compression leg sleeves for my calves from amazon to use for recovery. My legs currently are rested and don't require recovery, but to try a limited controlled experiment, I am wearing the sleeve only on my right leg for an hour or two each day to determine their effect.
Friday Aug 2, 2013 #
Note
(rest day)
My left knee officially hurts when I bend it. I aborted an easy run yesterday because I was afraid something might be wrong. I will ice and rest it today; hopefully it will be better this weekend. If it continues to hurt, I will seek medical attention.
C • knee 4
Thursday Aug 1, 2013 #
Team Sports (Softball) 30:00 [1]
shoes: 201110 Inov-8 Oroc 280
The last games of the season for the Broad Ballerz were today; we had a double header against Anna's Taqueria and Vitamin B12. I had to miss the Anna's game because of a meeting, but I showed up just in time for the B12 match. Attendance by our team has been disappointing; we lacked the commitment to put our best efforts on the field each game. I scored a run and made three solid catches in the outfield, making this one of my best individual games. Unfortunately, we lost by a score of something like 20-2.