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Training Log Archive: iansmith

In the 7 days ending Aug 24, 2013:

activity # timemileskm+mload
  Running5 4:01:06 28.82(8:22) 46.38(5:12) 69124.5
  Orienteering2 41:53 3.97(10:33) 6.39(6:33) 544c52.9
  Strength training1 15:12 0.93(16:18) 1.5(10:08)3.1
  Total6 4:58:11 33.72(8:51) 54.27(5:30) 7444c180.5
  [1-5]6 4:57:56

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Saturday Aug 24, 2013 #

4 PM

Running 10:00 [1] 1.8 km (5:33 / km)
shoes: 201206 Inov-8 X-talon 212

Warmup before the CMOUSA Corn Maze classic champs.

Orienteering 15:07 intensity: (6 @1) + (3 @2) + (39 @3) + (5:21 @4) + (8:58 @5) 2.18 km (6:55 / km) +1m 6:54 / km
ahr:174 max:182 19c shoes: 201206 Inov-8 X-talon 212

CMOUSA Classic Championships by PG at Mike's Maze. While Ali and Giacomo in particular were missing from last year's competition, I was excited about racing the usual suspects and newcomer feet. I knew the configuration of the maze from Mike's website, though I hadn't studied it in detail. I expected that with the small clumps of corn, large swaths of the maze would be homogeneous, and relocation would be very difficult. My strategy was much like last year - stay in thorough contact, simplify, and run full speed when possible.

I had a fairly good run - I led from start to finish, and I did well negotiating the particular challenges of this maze. I had a ten second error at control 12 where I didn't see a corn wall along my route until halfway through. I lost contact entirely just after control 13 when I took the wrong corridor; I returned to 13 to establish my position for a loss of a little over a minute. I had a 5s bobble at 19 but was otherwise clean.

This maze posed a different set of problems than last year's. Instead of confronting a set of unique intersections of corridors - perhaps like ski-O - there were a very large number of microroutes. Staying in contact was very difficult, there were few distinctive features, and the way to be fast was to simplify and find highways - sections where you could run full speed with confidence. I'm disappointed to lose two minutes to superman, but more than half of that came on one control.

Quickroute, though my 405 recording frequency is too low to capture the fine details of corn maze routes.

Orienteering 12:00 intensity: (5 @3) + (5:52 @4) + (6:03 @5) 1.8 km (6:40 / km) +2m 6:38 / km
ahr:173 max:182 13c shoes: 201206 Inov-8 X-talon 212

2013 CMOUSA Relay Champs. My partner, Charlie DeWeese, had a great run and ran into the finish a few seconds behind the leader George Walker. I caught up to George's partner - Anna just as we were entering the maze, and I was in the lead before the first control. My focus was on making no mistakes while still running fast. The first eight controls were the same as the first relay leg, and I ran these cleanly and quickly. I saw Ben on the dogleg at 7 and the spectator control; he was perhaps fifteen seconds behind me. Nine was smooth, and I settled on the rightward route choice for the long leg to ten. I was quite happy with my route and execution at ten, and I finished the rest of the course smoothly and efficiently.

This was a very different relay than last year, where I was the last leg 2 runner in the mass start. Rather than having tremendous urgency to reel everyone in, I was able to hold a comfortable lead for the duration. The only major loss of time seems to have been 11, but I have no idea how I lost 15 seconds to feet there. Thanks to Charlie's clutch performance, we handily took the relay title.

Kudos to up-and-comer Bgallup for a very impressive showing in the relay.
8 PM

Orienteering 14:46 intensity: (19 @1) + (34 @2) + (6:45 @3) + (6:34 @4) + (34 @5) 2.41 km (6:08 / km) +2m 6:07 / km
ahr:124 max:178 12c shoes: 201206 Inov-8 X-talon 212

CMOUSA Night Champs. The night-O was score-O and had a mass start; we were allowed to look at our maps for 30s before the race. I ran with my Magic Shine on the low setting to not blind myself; the corn didn't allow seeing more than 40 or 50 meters in the best circumstances.

I positioned myself by the start box to try to make a getaway from the pack, but Ben was right behind me as we entered the maze. We took the first five northern controls very well, and were alone at control 70. I decided that trying to gradually pull away from Ben would be unsuccessful - that he would be able to keep up as I navigated, so I put on as much speed as I could handle, oversimplified the map, and ran away from him. Unfortunately, I immediately lost contact, and he caught up as I was trying to piece things together. We wandered around for about a minute before stumbling across 67 at the extreme southern end of the course. I figured out our fate a bit ahead of Ben and was able to pull away, though we took the remaining controls in the same order.

Had the control locations been slightly more devious - in particular, had 67 not been at the southern end of the map - my strategy could have resulted in 3-4 minutes of loss rather than about 2 minutes due to dumb route choice and getting lost. I also didn't realize until halfway through the course than control 50 was outside the maze. Had I realized that, I think I would have tried to execute the maze controls as quickly and accurately and possible and tried to pull away on the dumb running around the maze. It's unfortunate feet had to depart, as I'm sure that would have been very exciting. As it was, despite my recklessness, I was able to take the win.

Thursday Aug 22, 2013 #

8 PM

Running 1:02:30 intensity: (7 @0) + (4:44 @1) + (31:01 @2) + (25:23 @3) + (1:15 @4) 10.94 km (5:43 / km) +56m 5:34 / km
ahr:153 max:169 shoes: 201304 NB 860

For today's easy run, I reran an old street-O course I designed some years ago. I felt surprisingly sluggish, and my pace reflects that. By the end, I had some pain in my right leg - tight achilles, some tweaking below the knee - that gave me pause. I think I overdid it at the beginning of the week, and given the expected volume this weekend, I might take tomorrow off entirely.

I hope to ease back into 60-75 km weeks with 2-3 quality workouts and a long run in the next month, but this is a reminder that I should probably take my time. It is probably best to do more cross training.

Wednesday Aug 21, 2013 #

(rest day)

Oof, tired.

Tuesday Aug 20, 2013 #

6 PM

Running 15:09 intensity: (4:44 @1) + (3:07 @2) + (2:38 @3) + (4:17 @4) + (23 @5) 2.64 km (5:44 / km) +1m 5:43 / km
ahr:150 max:186 shoes: 201210 Inov-8 Road X 255

Warmup. I was feeling sluggish, perhaps from the workout yesterday. In hindsight, I'm not really conditioned for back to back workouts.

Running 37:40 intensity: (5:04 @1) + (9:47 @2) + (5:08 @3) + (4:46 @4) + (12:55 @5) 8.2 km (4:35 / km) +3m 4:35 / km
ahr:161 max:184 shoes: 201210 Inov-8 Road X 255

Intervals at MIT. The workout for today was nominally 2x {600, 1000, 600} + 3x400, but I felt weak. It took some walking around the track to convince myself to go through the workout. My target paces for the 6, 10, and 4 were 2:06, 3:40, and 80s or 3k, 5k, and mile respectively.

I modified the workout to 2x {600, 1000}, 2x400 and an 800 at the end for good measure. I tried to keep the rest between workbouts to 90s, though I drifted up a few times. I was surprised to find that during the recovery jogs, my heart rate stayed over 140.

600/1000: 2:03, 3:36; 2:08, 3:35
400s: 1:22, 1:19
800: 2:56 (ugh)

I was really tired by the end, but I was happy to have pushed through the workout. I prefer intervals of a km or longer because I find them harder to sustain a quick pace (which for me is in the neighborhood of 3:30/km). With 400s and 600s, I can dig into a shallow reservoir of explosive energy. I suppose it's good to work both distances. A few of my friends want to run a mile time trial in the next few weeks, which I might pursue for my own amusement.

Running 4:47 intensity: (1:54 @1) + (2:53 @2) 0.77 km (6:15 / km) +5m 6:03 / km
ahr:144 max:150 shoes: 201210 Inov-8 Road X 255

Dragged myself back to work. I finished with a thorough stretch of my hamstrings, quads, calves, and adductors. I should probably add hip flexors and glutes to the routine, as my left were tight during grapevines yesterday.

Monday Aug 19, 2013 #

6 PM

Running 15:30 intensity: (5 @0) + (2:19 @1) + (12:10 @2) + (56 @3) 2.74 km (5:39 / km)
ahr:147 max:160 shoes: 201304 NB 860


Strength training (Drills) 15:12 intensity: (3 @0) + (4:51 @1) + (10:04 @2) + (14 @3) 1.5 km (10:08 / km)
ahr:143 max:157 shoes: 201304 NB 860

Three sets of butt kicks, high knees, galloping, grapevines, explosive one-legged leaps, and backwards running.

Running 25:38 intensity: (2:05 @1) + (2:39 @2) + (4:00 @3) + (12:19 @4) + (4:35 @5) 5.96 km (4:18 / km)
ahr:166 max:178 shoes: 201304 NB 860

My workout for today was 3x1 mile cruise intervals at threshold pace with 1 minute rest between each interval. I figured my threshold pace was about 4:00/km or 96s/400. While I enjoy running elsewhere, I figured running on a track was a good idea to calibrate my paces and ensure consistent performance. I also find it easier to run fast on a track, where most of my runs are workouts.

Splits: 6:17, 6:18, 6:21.

Despite running a few seconds faster than I projected, I felt pretty good throughout the runs. Cruise intervals hurt less than VO2 max intervals, and I guess comfort is relative. My heart rate hung out in the 170-175 regime, and I'm satisfied with the workout. I briefly considered adding a fourth interval, but I would rather be conservative now and work up to 4 cruise intervals in a month or so. The mile distance feels great; I'll probably alternate with 20 minute tempos.

Running 8:36 intensity: (6:41 @1) + (1:55 @2) 1.34 km (6:27 / km) +1m 6:25 / km
ahr:142 max:151 shoes: 201304 NB 860

Easy, meandering cool down.

Sunday Aug 18, 2013 #

6 PM

Running 1:01:16 intensity: (1:04 @1) + (14:14 @2) + (44:23 @3) + (1:35 @4) 11.99 km (5:07 / km) +3m 5:06 / km
ahr:156 max:169 shoes: 201210 Inov-8 Road X 255

Easy cruise around the Charles. My heart rate was relatively high given the gentle pace. My right achilles was tighter than usual, but not painful, and my knees felt ok. It was pleasant to run while the sun was still out.

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