Training Log Archive: iansmithIn the 7 days ending Jul 13, 2008:
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Sunday Jul 13, 2008 #
Running 57:53 [3] 9.82 km (5:54 / km)
max:180 shoes: 200712 NB Absorb EX 11.5
Charles River loop run with Brendan. I met him at the science museum about halfway into his run, and we ran together along the south bank of the Charles up to the River Street Bridge. At that point, I broke off, crossed the bridge, and made my way back home along the north bank of the river. A good run, with a generally comfortable pace. My legs did feel a bit shaky at the end, but otherwise good.
I ended with 4x30 sec strides, at a pace of 180 steps per minute with about 30 seconds break between each. 4:30, 1000 meters.
The pace resulting from my data seems slower than what I recalled. I didn't stop my stopwatch at traffic lights, and it is conceivable that I spent 3-4 minutes waiting for lights, stopping at water fountains, and so on.
I ended with 4x30 sec strides, at a pace of 180 steps per minute with about 30 seconds break between each. 4:30, 1000 meters.
The pace resulting from my data seems slower than what I recalled. I didn't stop my stopwatch at traffic lights, and it is conceivable that I spent 3-4 minutes waiting for lights, stopping at water fountains, and so on.
Tuesday Jul 8, 2008 #
Orienteering 1:00:00 [3] 7.0 km (8:34 / km)
shoes: 200803 NB MT800
Setting up and retrieving controls for my Menotomy Rocks CSU orienteering training. The course was to start at 7; I arrived in Harvard Square at 6:05 and boarded the 77 bus at about 6:10. The bus then took about 35 minutes to travel 3.5 miles to my stop near Menotomy Rocks park, and Matt was kind enough to offer me a ride as a trudged up the hill carrying controls. In retrospect, I should have taken the T all the way to Alewife and then crawled to the park. I would have beaten the bus.
In any case, I set off at 6:50 to place the controls. I've orienteered a few times in Menotomy Rocks park, so I feel pretty comfortable with it. I designed a course to try to maximize distance and navigational challenge in the park, but since it's only 750 meters across, it's a nontrivial problem. The final course was about 4.3 km.
Since I was unable to obtain an OCAD file, I scanned two maps from previous events and then used MS Paint to build a clean map (removing the courses from the other two). This was a tedious process, even copying clean regions from the two different maps. I spent over an hour making pixel by pixel modifications. Adding my course took a relatively short time.
I enjoyed designing and setting the course; I will have to do it more in the future. Apologies to all those doughty orienteers who started the course before all the controls were up.
In any case, I set off at 6:50 to place the controls. I've orienteered a few times in Menotomy Rocks park, so I feel pretty comfortable with it. I designed a course to try to maximize distance and navigational challenge in the park, but since it's only 750 meters across, it's a nontrivial problem. The final course was about 4.3 km.
Since I was unable to obtain an OCAD file, I scanned two maps from previous events and then used MS Paint to build a clean map (removing the courses from the other two). This was a tedious process, even copying clean regions from the two different maps. I spent over an hour making pixel by pixel modifications. Adding my course took a relatively short time.
I enjoyed designing and setting the course; I will have to do it more in the future. Apologies to all those doughty orienteers who started the course before all the controls were up.
Monday Jul 7, 2008 #
Running (Treadmill) 16:40 [4] 4.0 km (4:10 / km)
shoes: 200712 NB Absorb EX 12
What was to be a 5k at pace became a 4k. I set a pace of 9 mph (6:40/mi, 4:10/km) on a treadmill. Unfortunately, I decided to stop for the following reasons:
- I'm obviously not ready for this pace. I was steady for the first 4k, but I was working very hard. Breathing was too high, though my heart rate was dubiously reported as 160 by the treadmill. I believe it was either higher or I was very sensitive to the heat.
- I think I was overheating. My shirt was soaked with sweat (I wrung it out later), and I was still too warm.
My goal is to break 20 minutes for a 5k by the end of August. I listened to introductory German mp3s, including greetings, numbers, and common phrases. Guten tag.
- I'm obviously not ready for this pace. I was steady for the first 4k, but I was working very hard. Breathing was too high, though my heart rate was dubiously reported as 160 by the treadmill. I believe it was either higher or I was very sensitive to the heat.
- I think I was overheating. My shirt was soaked with sweat (I wrung it out later), and I was still too warm.
My goal is to break 20 minutes for a 5k by the end of August. I listened to introductory German mp3s, including greetings, numbers, and common phrases. Guten tag.
Strength training 40:00 [3] 1.5 km (26:40 / km)
shoes: 200712 NB Absorb EX 12
My workout, including curling, overhead presses, squats, diabolical abdominal machine actions, and the treadmill warm up and cool down for my 4k.
I'm faced with a quandry: I'm not really built to be a fast runner (Lori calls me "top heavy," which is an exaggeration). My upper body is not excessively strong, but it comes in handy moving furniture, portaging canoes, helping friends move heavy objects, and fighting crime. I also enjoy upper body exercises, like bench presses, curls, and so on.
The dilemma is this: I seek to be a competitive elite orienteer, but it seems that maintaining that upper body strength will hinder me. On the other hand, I don't want to lose that strength.
After some deliberation, I have concluded that when my training and performance are serious enough to demand a totally focused orienteering regimen, I will abandon significant upper body exercise. At present, even if I lost ten or twenty pounds of non-orienteering muscle (which I may not have to lose), it would not help me as much as training my mind, improving my running, and building up my cardiovascular endurance.
So, if and when I can compete at a higher level (for example, somewhere near where Brendan is now?), I'll stop pressing and curling. Until then, my goal shall be to maintain my strength.
Apparently "weight" is typed numeric; you cannot insert "ALOT" into the weight field in attackpoint. Unfortunate.
I'm faced with a quandry: I'm not really built to be a fast runner (Lori calls me "top heavy," which is an exaggeration). My upper body is not excessively strong, but it comes in handy moving furniture, portaging canoes, helping friends move heavy objects, and fighting crime. I also enjoy upper body exercises, like bench presses, curls, and so on.
The dilemma is this: I seek to be a competitive elite orienteer, but it seems that maintaining that upper body strength will hinder me. On the other hand, I don't want to lose that strength.
After some deliberation, I have concluded that when my training and performance are serious enough to demand a totally focused orienteering regimen, I will abandon significant upper body exercise. At present, even if I lost ten or twenty pounds of non-orienteering muscle (which I may not have to lose), it would not help me as much as training my mind, improving my running, and building up my cardiovascular endurance.
So, if and when I can compete at a higher level (for example, somewhere near where Brendan is now?), I'll stop pressing and curling. Until then, my goal shall be to maintain my strength.
Apparently "weight" is typed numeric; you cannot insert "ALOT" into the weight field in attackpoint. Unfortunate.