Training Log Archive: iansmithIn the 7 days ending Mar 10, 2013:
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Sunday Mar 10, 2013 #
Map Exercises (Catching Features) 1 [1]
How not to take a control:
Note that the first line through the circle happened before I spent five minutes relocating.
Note that the first line through the circle happened before I spent five minutes relocating.
10 PM
Running 2:08:00 24.36 km (5:15 / km) +119m 5:08 / km
ahr:150 max:168 slept:12.0 shoes: 201210 Inov-8 Road X 255
Long run after a bowling outing with some of my CMap coworkers. I made an accidental detour into Bjorkmanland and inadvertently set a new PR for distance run on a road. The 20.4 km ultralong in Dec 2012 was likely longer, but I had GUs for that.
The plan was to do something like this: http://www.gmap-pedometer.com/?r=5847214 - a run along the mystic river, north around spy pond, and back along whatever. I had a partial street-O map of Somerville that ended about a kilometer east of the crossing of the mystic river I planned at High St, but I expected the route to be obvious.
Instead, the High St. crossing was smaller than I expected, so I skipped it and wandered north along the Mystic Lakes. I realized I was in trouble when the body of water to my left was vast. I decided to run north until a crossing, but the first crossing was a fenced off dam that was impassable. I was slightly concerned, but I felt ok for the duration.
My goal was to keep my heart rate at 150; for the first hour, I had to back off to not go over. For the last half hour, I had to push a bit harder as I started to fade. I was fantasizing about food near the end, and downed about a liter of chocolate milk upon my return. I finished with two 45s strides.
The plan was to do something like this: http://www.gmap-pedometer.com/?r=5847214 - a run along the mystic river, north around spy pond, and back along whatever. I had a partial street-O map of Somerville that ended about a kilometer east of the crossing of the mystic river I planned at High St, but I expected the route to be obvious.
Instead, the High St. crossing was smaller than I expected, so I skipped it and wandered north along the Mystic Lakes. I realized I was in trouble when the body of water to my left was vast. I decided to run north until a crossing, but the first crossing was a fenced off dam that was impassable. I was slightly concerned, but I felt ok for the duration.
My goal was to keep my heart rate at 150; for the first hour, I had to back off to not go over. For the last half hour, I had to push a bit harder as I started to fade. I was fantasizing about food near the end, and downed about a liter of chocolate milk upon my return. I finished with two 45s strides.
Saturday Mar 9, 2013 #
12 PM
Running 21:15 3.86 km (5:31 / km) +19m 5:23 / km
ahr:152 max:162 slept:7.0 shoes: 201210 Inov-8 Road X 255
Warmup/commute to Tufts. While conditions were a warm 3 C, the remnant of eight-ten inches of snow from yesterday's winter storm Saturn lined the streets.
Orienteering (Sprint) 18:40 3.4 km (5:29 / km) +53m 5:06 / km
ahr:169 max:178 18c shoes: 201210 Inov-8 Road X 255
I ran a Tufts sprint course from November 2009 that Brendan designed. Running conditions weren't great; while most paved areas had been plowed, there was still considerable snow on the grassy sections and in piles along roads. Footing was poor at times, exacerbated by the bad traction of my running shoes; I fell a half dozen times on the slope from 16-18 alone. Foot and car traffic sometimes was a problem, e.g. from 14-15. Still, it was very good to get out on a map and put out a decent physical effort.
Quickroute.
Quickroute.
Running 43:03 7.7 km (5:36 / km) +30m 5:29 / km
ahr:148 max:166 shoes: 201210 Inov-8 Road X 255
I finished by running to my old apartment to pick up an amazon package that had been shipped to the wrong location. The package contained two new Asics XL running tights, which have been my O-pants of choice for years. They're inexpensive, lightweight, reasonably durable, breathe well, don't inhibit motion, and offer decent protection from vegetation given that they are a thin sheet of fabric. I have four or five older pairs, all of which have increasingly severe holes. My first two pairs actually are holding up the best; they seem to have been more stretchy and tear-resistant.
4 PM
Cross Country Skiing (Skate) 1:24:43 11.16 km (7:36 / km) +48m 7:26 / km
ahr:137 max:164
Friday Mar 8, 2013 #
Note
slept:6.0 (rest day)
Planned to go out for a short 30 min run, but fell asleep during the ski-O relay.
Thursday Mar 7, 2013 #
10 AM
Running 16:43 2.9 km (5:46 / km) +1m 5:45 / km
ahr:146 max:156 shoes: 201104 Mizuno Waverider 14
Commute.
7 PM
Running 20:42 3.77 km (5:29 / km) +13m 5:24 / km
ahr:146 max:157 shoes: 201104 Mizuno Waverider 14
Run to the track. A light snow was falling from Winter Storm Saturn.
Running intervals 33:58 7.2 km (4:43 / km)
ahr:157 max:179 shoes: 201104 Mizuno Waverider 14
CSU Indoor track workout. I showed up late and missed the first two intervals. The long workout was 800, 12, 16, 12, 8, 6. I ran the 16, 12, 8, and finished with an 8 instead of the 6. My body still ached from the strength workout on Tuesday - indeed, today, it felt worse than Wednesday - so I decided to cut the workout short rather than add an extra few intervals. I felt sluggish today, and my splits reflected that.
Splits -
1600: 5:45 = 1:25/2:52/1:29
1200: 4:25 = 1:26/1:29/1:31
800: 2:55 = 1:25/1:30
800: 3:01 = 1:28/1:32
I finished up with 2 km of easy cruising with Stephen.
Splits -
1600: 5:45 = 1:25/2:52/1:29
1200: 4:25 = 1:26/1:29/1:31
800: 2:55 = 1:25/1:30
800: 3:01 = 1:28/1:32
I finished up with 2 km of easy cruising with Stephen.
Running 19:23 3.21 km (6:03 / km) +1m 6:02 / km
ahr:141 max:150 shoes: 201104 Mizuno Waverider 14
Ran home; stopped at the student center for a sandwich and chocolate milk.
Wednesday Mar 6, 2013 #
Note
slept:11.0
Unfortunately, I will not be running the New Bedford half marathon because I didn't register before the race filled up. Aw. I thought about registering for the Ocean's Run half marathon in RI on Mar 10, but I should probably spend my precious weekends doing O-training rather than looking for random road races. The Ocean's Run was tempting because the winning times (2011 - 1:24:28) are plausible for me.
11 PM
Running 1:03:01 12.9 km (4:53 / km) +78m 4:44 / km
ahr:152 max:165 shoes: 201210 Inov-8 Road X 255
Late night cruise home. My body was sore from weights yesterday, especially my glutes, which I speculate were worked by the deadlifts, the kettle press, and the lunges. An intermittent, gentle freezing rain fell for most of the run, and my glasses fogged. I was happy to squeak under 5:00/km while keeping the heart rate fairly low. I thought about high knees.
It should come as no great surprise to anyone who knows me that I find certain pieces of music inspiring. While it's hardly noteworthy (save for future Ian's information), Adiemus is one such piece.
It should come as no great surprise to anyone who knows me that I find certain pieces of music inspiring. While it's hardly noteworthy (save for future Ian's information), Adiemus is one such piece.
Tuesday Mar 5, 2013 #
Map Exercises (Catching Features) 5 [1]
Ran a handful of CF courses, including a pair of urban sprints, a forest sprint, and two tricky standard O-courses. I need to practice window O; I tried to ubersimplify on a long leg that went from one plateau down across a river and up onto a hill and got totally lost. I hit the control, but entirely accidentally.
7 PM
Running (Elliptical) 30:01 5.0 km (6:00 / km)
ahr:158 max:166 slept:9.0 shoes: 201210 Inov-8 Road X 255
To change things up, I hopped on an elliptical for half an hour and focused on maintaining a high (~180+) cadence. It was very tiring for whatever reason and warm.
Strength training 36:05
ahr:141 max:166 shoes: 201210 Inov-8 Road X 255
Three circuits of:
15x squat + 80 lb
2x20x single arm kettlebell clean and press, 25 lb
15x deadlift, 80 lb
2x20x single leg calf raise, 40 lb
2x10x lunges, 50 lb
I had hoped to do some box jumps at the end, but I couldn't find a suitable box. The scale at the gym made me wonder if my home scale is accurate, as the former gave a weight 15 lbs less than the latter.
15x squat + 80 lb
2x20x single arm kettlebell clean and press, 25 lb
15x deadlift, 80 lb
2x20x single leg calf raise, 40 lb
2x10x lunges, 50 lb
I had hoped to do some box jumps at the end, but I couldn't find a suitable box. The scale at the gym made me wonder if my home scale is accurate, as the former gave a weight 15 lbs less than the latter.
Running 7:43 1.6 km (4:49 / km)
ahr:161 max:168 shoes: 201210 Inov-8 Road X 255
Hopped on a treadmill for a mile before calling it a day.
Monday Mar 4, 2013 #
Note
slept:3.0
For interested spectators, the WSOC (hahahaha "wuh-sock") program this week is:
The meet site is on time zone UTC+6, which is eleven hours ahead of EST. Check out the WSOC website for results and updates, though I don't know how regularly it will be updated. Go USA! (And let's be honest, go Tove.)
| Monday: | Hang out, chillax |
| Tuesday: | Sprint, 10:30a - 12:45p |
| Wednesday: | Middle, 10a - 1:15p |
| Thursday: | Mixed sprint relay, 11a - 12:30p |
| Friday: | Rest Day, Sightsee, chillax |
| Saturday: | Relay, 10a - 1:30p |
| Sunday: | Long, 10a - 1:45p |
The meet site is on time zone UTC+6, which is eleven hours ahead of EST. Check out the WSOC website for results and updates, though I don't know how regularly it will be updated. Go USA! (And let's be honest, go Tove.)
C • WSOC 4