Training Log Archive: iansmith

My long run for the week. This run was scheduled for Saturday, but I woke up with an overwhelming headache, with subsequent nausea from ibuprofen taken on an empty stomach.

Anyway, I felt generally good throughout the run, with 4/3 breathing for the first two thirds, and 3/3 for the last. I ran up to the Fells, around Medford High School, and meandered in the area. I encountered a few runners, all of whom I felt obliged to either chase down or stay ahead of.

I did not eat before this run, which was most unwise. I could have used a GU at the end, and the end of the run felt similar to how energy deprived I usually feel at the end of longs.

and stretching.

A low intensity run, with a river component. Requirements at work were an obstruction to maintaining my running schedule on Wednesday and Thursday. I chose to keep this run brief so I can expend my effort on a long run tomorrow.

My more sensitive bits, as Ross says, were chilled but not uncomfortably so. The winds were very intense along the river, such that my speed was significantly inhibited.

A long term update: my right calf, which was moderately injured after the 2008 NAOC in September, feels excellent. I speculate the nature of the injury was a light strain. Most of the exercise I will do for the next month will be moderate intensity, with a focus on building up a base of running and cardiovascular exercise. I won't do much sprint work or high intensity running for a few weeks.

Cool down jog and stretching.

Revision to training:

Given the miserable, extraordinary cold I experienced on Monday, I have implemented this revision that focuses on intensity rather than particular activity, both to motivate cross-training and to prevent frost bite:

Monday, Thursday: 30-45 minute moderate run or 1 hour cross training
Tuesday, Wednesday, Friday: 30 minute easy run or 45 minute cross training or weights or rest
Saturday: Long run, 60+ minutes
Sunday: Rest day

After I've been running for four weeks, I will add tempo runs, intervals, and fartleks to my regimen.

A late night run with an unusual path. My objective was a low intensity, gentle 30+ minute run, which I accomplished. I moderated my intensity by maintaining a 4/3 breathing pattern throughout the run. My right hamstring felt a bit tight, and I felt tiny shooting pains in my right shin very briefly, so I didn't push very hard with my legs at all.

I felt good throughout the run, and could have easily repeated it.

Every day, I run up the stairs in Porter Square. Historically, it has taken me 52 +/- 3 seconds. My best time is 49. The lactic acid burn in my legs is so mammoth that as I exit, my walk is hobbled.

Cool down and stretching afterward. I spent considerable time stretching out my hamstrings.

Tempo run: 715 AM. I set out to run one of my staples, a 9 km-ish river loop, but when I reached the river and discovered the fury of the wind and cold, I aborted that in favor of a run through sheltered streets. I was astonished by the chill, so much so that I ran with my hat, which I very seldom do.

This is my first formal tempo run, and I need to vary my parameters to determine the optimal workout a bit. I regulated my pace with my breathing; intensity 1 was 4/4 relaxed, intensity 3 was 4/3, 4 was 3/3, and 5 was 3/2. I find that pushing as hard as I can sustainably with those breathing patterns gives the appropriate variation in speed, but I may try other methods.

I'm rather pleased with the pace of my tempo run; I figured it would be slower than my typical moderate intensity runs because of the speed variation.

Afterwards, I consumed a liter of powerade, which I obtained from my local grocery store for $0.79. Few things in life are as wonderful as cheap powerade.

According to noaa.gov, the temperature was 15' F with wind speeds of 16 mph and gusts of 29 mph. Visibility was ten miles, and conditions were "freakin' cold omg."