Training Log Archive: iansmith

Gastroenteritis continues.

I seem to have a massive stomach ache; perhaps something I ate at lunch (seafood?) is unsettling me.

Update: Shortly after writing the sentence above, my distress grew rapidly. I wandered over to the bathroom, removed my glasses, and sat down to wait; a few minutes later, I violently expelled the contents of my stomach into the toilet. My Legal Seafood lunch was the likely irritant, as there were obvious ingredients from my shrimp and pasta in garlic sauce (i.e. the mushrooms). Vomiting is a tremendously unpleasant experience.

Fortunately, had my circumstances been more unpleasant, my attackpoint readers would have known my distress and been able to inquire as to my well-being the next day.

C • tremendously unpleasant experience 9

I read a paper on PCA-SIFT while chugging along on the elliptical. Perhaps the paper was distracting, but my pace was higher than it has been. I felt terrible before my workout - with some gastrointestinal distress, but that improved during the session. The workout was random hill, level 8 (of 20).

I miss running outside, but with my infirmity and the cold weather (given my apparently feeble immune system), perhaps it is best that I do the bulk of my training indoors for the next month or two. Also, it's hard to read a paper on the go.

I'm not sure entirely how the elliptical calculates distance, particularly with varying resistance. I will test the hypothesis that distance is computed purely based on the number of strokes; my rate today was 160 per minute or 7520 +/-24.

- One minute pushups - a disappointing 48, assuming they were all good. My rate is fine; I was going slightly faster than 1 Hz, but the lactic acid (?) built up and my muscles seized up at about 45 seconds. On the other hand, I shouldn't really be doing pushups anyway, so meh.

- Two sets of 25 (x2, bilateral) oblique bicycle crunches
- 50 lat pulldowns of 60 pounds
- some screwing around with dumbbells and rotating at my hips about a vertical axis

I was a bit dehydrated when I weighed myself this morning, but that's what the scale said. It's quite astonishing to think that my weigh fluctuated by about 4 kg over the same number of days, especially given the amount of M&Ms I have consumed (about 3000 calories).

Unplanned rest day.

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** 2011 Training Goals **
Composed on 25 January 2011

- 400 hours of endurance training (running, orienteering, biking, skiing, swimming, etc)
- 25 hours of strength training
- Run 1300 miles (avg 25/week)
- Orienteer 150 hours, with at least 100 days on a map
- Finish the year with a 90-point OUSA Ranking
- Make the US Standing Team
- Catching Features for 24 hours
- Bowl 24 times

Running targets:

Distance	Current	Target
1 mile	5:21	5:05
3k	11:13	10:15
5k	18:56	17:45
Half Marathon	1:31:27	1:25:00

2010 Year in Review

At the end of 2009, I finished with a USOF ranking of 75.39, with a few promising 80 point runs at the US Classic Champs in WI. I trained a modest 220 hours, had a 5:32 mile PR, and showed improvement in all three O-distances. My biggest weakness was overall fitness, and I set a number of goals to improve both that and orienteering technique.

I finished 2010 with a ranking of 81.73 in eight races in the spring. The one time I faced the Kempster - at the WCOC Long - I won by about 2%. My best race was an 89 point run at the West Point Middle. My best races were all middles and my worst were sprints, which is likely because the middle distance races were always the first races I ran at A-meets, and so ran fresh. I lacked the fitness to run the sprints, which were always second each day. Giovanni and I were very closely matched at A-meets. I am 3-1 against him, with very close finishes. My long results were acceptable, with an 81 point run at WCOC. I was the decisive US ARDF Champion, and earned a spot on the US ARDF Team to compete in Croatia. Over nine months, I orienteered a total of 63 hours.

Overall, I progressed much during 2010. I ran the New Bedford Half Marathon in 91:27. I set a mile PR in 5:21. In the six months where I did any substantial running, I ran 420 miles in 60 hours. It was a successful social year, with lots of great people. I really appreciate everyone's encouragement and feedback, and it was invaluable when I was injured. Attending CSU Superstars was great fun, and talking trash with my numerous adversaries is inevitably cheery.

Undoubtedly the defining event in 2010 was a left tibia injury that started as a stress fracture and fractured completely. As a result of that injury, I was on crutches for two months; I still haven't fully resumed my training regimen. I hope to be running regularly by February, though it will take much longer to regain the fitness I had in June 2010.

I become more active in the orienteering community, including becoming a NEOC Board member and VP of Events. My AP log is much more frequented; I had fewer than 2700 hits at the end of 2009, and now I have about 14,000.

Training chart - units in hours

Year	Orienteering	Running	Biking	Other	Total
2010	62.8	68.4	65.5	40.5	237.3
2009	101.9	73.5	32	38.5	232.7

Before my injury, I was on track to have 300 hours of training; given that I am more active in the Fall, 350 might have been attainable.

I set a number of goals for 2010.

Goal	Status
Ranking of 87	Failure, 82, though possible without injury
Make the US Standing Team	Failure
Have a winning record vs Emily	Success :)
Have at least one 90 point race	Failure, 89; likely had I been uninjured in the Fall
Sub 5:00 mile	Failure, 5:21.
Sub 95 min half marathon	Success. Sam is the bestest pacer.
Sub 18:00 5k	Failure, 18:56
Train 400 hrs, 200 O-hrs	Failure
Run 1300 miles	Failure, 474
Two days/week on maps	Failure, 47 days on maps
60 hours of Catching Features	Failure, 20
Bowl 12 times	Failure, 6 games

C • Goals? 1

I was aggressive during this session - perhaps more so than was ultimately beneficial. Nevertheless, it felt good to set an arduous challenge and execute. I pushed very hard for a few minutes and hit a max HR of 192. I doubt that's my actual HR max, since the motion of an elliptical is very artificial and less challenging than running.

C • holy smokes 5

The last five minutes were challenging.

Bring it on.

3 sets of 25x oblique bicycle crunches
50x two legged calf raise without supplemental weights