Training Log Archive: iansmithIn the 31 days ending Jan 31, 2016:
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Sunday Jan 31, 2016 #
10 PM
Running 1:23:47 [1] 16.16 km (5:11 / km) +42m 5:07 / km
shoes: 201507 Mizuno Wave Inspire 11
Wednesday Jan 27, 2016 #
11 PM
Running 53:24 [1] 10.26 km (5:12 / km) +145m 4:52 / km
shoes: 201507 Mizuno Wave Inspire 11
Easy run followed by 4x Walnut St hill repeats. Splits were 1:28, 1:29, 1:24, and 1:19. It was cold, but surprisingly edifying and good for the constitution. The speedwork was fun, but too brief a session to count as a quality workout. It was more of an afterthought.
Tuesday Jan 26, 2016 #
11 PM
Running 36:46 [1] 7.09 km (5:11 / km) +51m 5:00 / km
shoes: 201506 Asics Fuji Attack 4
Sunday Jan 24, 2016 #
10 AM
Running 41:06 [1] 6.52 km (6:18 / km) +47m 6:05 / km
shoes: 201410 Inov-8 Oroc 280s
Snow running.
Strength training 45:00 [3]
Shoveling out my car. It was arduous.
Saturday Jan 23, 2016 #
4 PM
Running 1:01:36 [2] 7.67 km (8:02 / km) +69m 7:41 / km
shoes: 201410 Inov-8 Oroc 280s
Blizzard running.
Friday Jan 22, 2016 #
Note
Obligatory sportsball reference:
Sunday Jan 17, 2016 #
Biking 40:00 [2] 21.2 km (31.8 kph)
Gym time! It was snowing in Boston - a gentle, steady snowfall at -2 C. I started the session with a 40 minute hills session on the stationary bike. I caught the second half of the Steelers - Broncos game on the radio.
Strength training 30:00 [3]
The second bit was a strength training session.
- 4x10 single arm dumbbell clean and press, 15 kg, each side
- 3x15 shoulder fly, 5 kg
- 4x10 deadlifts, 60 kg
- 10 pullups
- 4x10 single arm dumbbell clean and press, 15 kg, each side
- 3x15 shoulder fly, 5 kg
- 4x10 deadlifts, 60 kg
- 10 pullups
Running 20:00 4.4 km (4:33 / km)
shoes: 201505 Inov-8 Flite 230
Treadmill, 1% grade. Ten minutes at 5:10/km, ten minutes tempo at 4:08/km. I felt ok - legs a little tired, but mostly overheating. A little dodgy, but just enough to be QW 3.
Elliptical 20:00 [1] 3.1 km (6:27 / km)
shoes: 201505 Inov-8 Flite 230
I decided to complete the sorbet by doing 20 minutes elliptical to get a little extra time.
Saturday Jan 16, 2016 #
10 AM
Running - Trail 1:20:38 [1] 12.3 km (6:33 / km) +340m 5:46 / km
shoes: 201506 Asics Fuji Attack 4
Fells Skyline Trail with Isak. Izzy and Isak had never run the Skyline, so we made a plan for this Saturday morning. Izzy decided she wanted to run something less gnarly, and so she, Dave, and Barb did the reservoir trail. Conditions were harsh: freezing rain or slushy snow, about 2 C. Isak was strong, and we made great progress on the Skyline chatting and generally avoiding falling on slippery rock. Isak had one spill where he tried to turn a corner too sharply - like a high performance Saab with crappy Italian tires on a wet track. A good day.
Naturally, the two hours we were running were the most inclement of the day, and the day cleared up once we were done. But running in freezing rain builds character. I overdressed a little with SSL/SL, gloves, and a balaclava that I eventually took off. Still, we were quite damp at the finish. We had a good pace, running the trail in 1:15 with a few short pauses to accommodate a barking dog and to see some views.
Naturally, the two hours we were running were the most inclement of the day, and the day cleared up once we were done. But running in freezing rain builds character. I overdressed a little with SSL/SL, gloves, and a balaclava that I eventually took off. Still, we were quite damp at the finish. We had a good pace, running the trail in 1:15 with a few short pauses to accommodate a barking dog and to see some views.
Thursday Jan 14, 2016 #
Note
Notes from the master (though I'm not sure what tent caterpillars are):
Control-picking... A lot to say but the days are only 24hours long. Well, this exercise is nothing new and has been use for years. But I do believe that you need the right approach when you attack this type of training.
You need to be pro-active during the process the whole time. As we are not using markers for those type of training, first, you need to spot the correct place from distance, look ahead in the exit direction (at best, already spot the next control), split lap at the exact place, and focus on your running technique as you should already know where you are heading to. On top of that, you should also put some energy on avoiding tent caterpillars...
Even at low speed like this morning, it is a high mental load all the time and you basically have no resting time. If you have to stop or slow down, it means you have failed at some point of the process. It is all about rhythm and keeping up with the flow of actions. Simply.
Control-picking... A lot to say but the days are only 24hours long. Well, this exercise is nothing new and has been use for years. But I do believe that you need the right approach when you attack this type of training.
You need to be pro-active during the process the whole time. As we are not using markers for those type of training, first, you need to spot the correct place from distance, look ahead in the exit direction (at best, already spot the next control), split lap at the exact place, and focus on your running technique as you should already know where you are heading to. On top of that, you should also put some energy on avoiding tent caterpillars...
Even at low speed like this morning, it is a high mental load all the time and you basically have no resting time. If you have to stop or slow down, it means you have failed at some point of the process. It is all about rhythm and keeping up with the flow of actions. Simply.
Tuesday Jan 12, 2016 #
11 PM
Running 52:59 [1] 10.15 km (5:13 / km) +70m 5:03 / km
shoes: 201506 Asics Fuji Attack 4
I woke up today noticeably tired from intervals yesterday. A true coup would be to consistently run an easy wake-up outing the morning after intervals. Tonight, it was cold: -4 C, breezy, and some snow had fallen and formed an icy crust on the sidewalks. The footing was a bit treacherous in places, and I was careful and grateful for the traction of my trail shoes. After finishing my usual 7 km loop, I added on a bonus bit. SSL/L + gloves and balaclava.
Monday Jan 11, 2016 #
10 PM
Running 26:00 [1] 5.0 km (5:12 / km)
shoes: 201507 Mizuno Wave Inspire 11
Warmup run around MIT. My Garmin had low battery, so I decided to save it for the intervals themselves. Warmup was about 4 km, 20 mins; cool down was 1 km jog back to the office.
11 PM
Running intervals 23:00 5.0 km (4:36 / km)
shoes: 201507 Mizuno Wave Inspire 11
4x1000m intervals. I elected to run a moderate interval workout; the target pace was 3:40, but I barely mustered 3:45. It was cold: -5 C, with some breeze. I wore SL/L with balaclava and gloves. Running with my face exposed gave plenty of frigid air that was uncomfortable; running with the balaclava up seemed to inhibit my breathing. My balaclava was damp with sweat when I was done.
Splits: 3:48, 3:44, 3:44, 3:40
Quality workout 2 of the year.
Splits: 3:48, 3:44, 3:44, 3:40
Quality workout 2 of the year.
Sunday Jan 10, 2016 #
2 PM
Orienteering 22:01 [1] 2.8 km (7:52 / km) +53m 7:11 / km
shoes: 201505 Inov-8 Flite 230
Vetting and test running in the rain.
Orienteering 54:02 [4] 5.88 km (9:11 / km) +137m 8:14 / km
shoes: 201505 Inov-8 Flite 230
Friday Jan 8, 2016 #
Biking 45:00 [1] 24.0 km (32.0 kph)
I don't usually log commuting, but biking to and from Alex's was of sufficient duration and pace to warrant noting. This evening also had a farewell party for Glenn, who is moving to Pennsylvania and Belgium.
Wednesday Jan 6, 2016 #
10 PM
Biking 32:00 [1] 17.0 km (31.9 kph)
Stationary bike, hills. Listened to Once and Future King for a bit before switching to Alone on the Wall, Alex Honnold's new memoir. I felt a desire to play Ticket to Ride, which I played for the first time this weekend under the tutelage of Saint Kevin of board games.
Strength training 30:00 [3]
2 circuits of:
15x 16 kg dumbbell clean and press (x2)
15x 4.5 kg standing fly
15x double and single calf raises, +30 kg
25x {tuckup, oblique crunch, kayaker + medicine ball, leg lift, plank}
1 minute jump rope
15x 16 kg dumbbell clean and press (x2)
15x 4.5 kg standing fly
15x double and single calf raises, +30 kg
25x {tuckup, oblique crunch, kayaker + medicine ball, leg lift, plank}
1 minute jump rope
Running 20:00 [3] 4.4 km (4:33 / km)
shoes: 201505 Inov-8 Flite 230
Treadmill at 1%. I did three minutes of warmup at 8:20/mi, ran 15 minutes at 7:10/mi, then two minutes slower. Felt a little bleh. The treadmill is barbaric and uses Imperial units, which I didn't bother to convert except for the total.
Tuesday Jan 5, 2016 #
Note
Note
(rest day)
Lower back started hurting again possibly coincident with my return to the office. My lower right shin quite near the ankle is also sore; I suspect the damage is to ligaments or soft tissue, as I only feel pain when I put weight on it with my foot in certain positions (specifically on the ball with a dorsiflexed foot), and more general weight application doesn't hurt. It seems to be quite minor, but might impede running for a day or two. I am a forefoot runner, and if I keep my ankle muscles flexed, pushing off is ok.
Monday Jan 4, 2016 #
Note
Behind on quickroute. I think I would go right to 6 (south of the building) on this guy:
http://tero42.free.fr/AP/20160104_sprint_aix.jpg
Also, another excellent video of the Hubmanns was released on Jan 1.
http://tero42.free.fr/AP/20160104_sprint_aix.jpg
Also, another excellent video of the Hubmanns was released on Jan 1.
Sunday Jan 3, 2016 #
10 AM
Orienteering 7:02 [1] 0.68 km (10:18 / km) +68m 6:53 / km
shoes: 201510 X-Talon 212
Warmup jog to the start. Felt a bit sluggish.
Orienteering intervals 1:25:06 [4] 8.25 km (10:19 / km) +257m 8:55 / km
24c shoes: 201510 X-Talon 212
The final exercise of the weekend was an O-tervals course on Surebridge of my design. I had had some scale issues in OCAD, and the course was 50% longer than I expected. The original design had six ~750m intervals, but they were actually a little over a full kilometer. In principle, I don't see anything wrong with this - on a track, 200m through 1600m intervals are common - but doing six after two long days is tough. As I had hung streamers the day before (backwards), I was familiar with the terrain. I was running about 6:00/km for several of the bouts, but I really faded on the last two.
We ran as a large group: Boris, Misha, Kseniya, Hannah, and Kevin, the patron saint of Chocolate Milk and board games. We twice started at 10-15s intervals, one as pairs, and three mass starts. Boris and I had a spectacular miss at split 16 where we missed about 10m right but then overcorrected and ran by the control before doubling back. My ankles in particular were exhausted after this weekend. I had a 6.5 km long leg exercise and a 4 km middle distance in reserve, but we were all satisfied after one exercise.
Quality workout 1 of the year.
We ran as a large group: Boris, Misha, Kseniya, Hannah, and Kevin, the patron saint of Chocolate Milk and board games. We twice started at 10-15s intervals, one as pairs, and three mass starts. Boris and I had a spectacular miss at split 16 where we missed about 10m right but then overcorrected and ran by the control before doubling back. My ankles in particular were exhausted after this weekend. I had a 6.5 km long leg exercise and a 4 km middle distance in reserve, but we were all satisfied after one exercise.
Quality workout 1 of the year.
Saturday Jan 2, 2016 #
10 AM
Running - Trail 11:06 [1] 1.6 km (6:57 / km) +53m 5:57 / km
shoes: 201510 X-Talon 212
Jog to the start of the morning's exercise on Rockhouse with Balter, Boris, Misha, Kseniya, Lina, Kevin, and Hannah. I won? Apparently there was route choice on the run to the start, which I did not expect. It was initially quite cold, and the wind on the beach was unpleasant.
Orienteering 46:27 [2] 5.16 km (9:00 / km) +163m 7:46 / km
14c shoes: 201510 X-Talon 212
For the first training of the day, I designed a 5 km no-compass training. The objective was to orient exclusively based on features and to look up more often to examine the terrain. I found it constructive despite some regions of mountain laurel.
Running 4:30 [1] 0.64 km (7:00 / km) +10m 6:30 / km
shoes: 201510 X-Talon 212
Jog back to the cars with Boris.
12 PM
Orienteering 1:02:48 [2] 6.83 km (9:12 / km) +331m 7:24 / km
12c shoes: 201510 X-Talon 212
The second exercise of the day, after a short break eating and warming up in the cars, was a rerunning of the 2010 Team Trials Red long course. There were no streamers, which was unfortunate. I designed a ~6 km Green variant that excluded a few controls. I had decided to streamer tomorrow's o-tervals this afternoon, so I ran the shorter version. I didn't have much oomph and made a huge mistake at control 6 (correct location = split 7, initial guess = split 6). My execution of the route into control 12 (split 14) was wide left. I felt a bit tired during and after the training.
Orienteering 1:30:04 [1] 8.79 km (10:15 / km) +354m 8:32 / km
36c shoes: 201510 X-Talon 212
Streamering the O-tervals for tomorrow; I hung 24 controls and six start/finishes. I was already quite tired from the earlier activities, and I was really digging deep on this jaunt. It took a fair bit of time at each location to verify it was correct, find or create a suitable location for the streamer, and tie the streamer. I love this part of Surebridge, but I was extremely happy to be done. The total length of the exercise is apparently about 7.5 km with 6 o-tervals. The designer is a masochist. I deducted an estimate of 45 minutes of unproductive time, though it's questionable how much benefit I gained from this session.
Friday Jan 1, 2016 #
10 AM
Running 6:23 [1] 0.81 km (7:51 / km) +19m 7:02 / km
shoes: 201510 X-Talon 212
Run to the start of the first training camp exercises with Kevin, Hannah, and Misha.
Orienteering 48:02 [1] 5.16 km (9:18 / km) +158m 8:04 / km
20c shoes: 201510 X-Talon 212
The first exercise was a control pick/line-O mix that I designed a few years ago on Jackie Jones. I was not appropriately mentally prepared at the start, and botched control 4 severely. It took a little time to start navigating intelligently.
Orienteering 26:54 [3] 3.15 km (8:32 / km) +83m 7:32 / km
19c shoes: 201510 X-Talon 212
The second exercise was a control pick on the map west of Jackie Jones, again of my design from some years ago. I started last and instructed everyone to run it more aggressively, hoping to apply the techniques of the first exercise under more stressful conditions. Control pick is hard to do well without streamers.
1 PM
Running 8:29 [1] 0.77 km (10:59 / km) +172m 5:12 / km
shoes: 201510 X-Talon 212
After a 45 minute break for lunch, I set out before the group to the start of the third exercise to hang streamers. This exercise was a 4.2 km middle distance-y course on a contour-only map of Surebridge, with the training objective of navigating on the simplified map and paying attention to contour features. It was a bit chilly.
Orienteering 57:55 [1] 4.67 km (12:25 / km) +386m 8:47 / km
17c shoes: 201510 X-Talon 212
Contour only with frequent breaks to hang streamers.