Training Log Archive: iansmith

I have some respiratory irritation - a sore throat, a little congestion; I'm not taking any chances so close to the trials.

At times in the past few weeks, I have felt discomfort in my shins and calves. Given my history and the proximity to team trials, I have a healthy respect and concern for stress fractures. A challenge is that the most apparent symptoms are when it's too late to do anything about the fracture but take a few weeks off.

Yet it seems that my diagnosis has at times been premature. I think it's prudent to back off when body parts hurt, but as SwissCheese has said, it is very important to know yourself. When is pain a warning sign, and when is it just routine discomfort from training stresses? I suppose many of the injuries on AP are reminders of the importance of routine maintenance: sleep, good nutrition, stretching, and strength training. It is also hugely important to know your limits. For someone as stubborn as I, a coach can only accomplish so much. They don't have access to the data and perspective that the athlete does; while their advice is useful and informative, I consider coaching information to be informed guidance and suggestion, not a mandate. I don't think I could handle a coaching relationship where I so completely trusted the coach that I would follow their instructions as a mandate.

In any case, I'm feeling good about my training right now (apart from the fact that it's basically all running, not O), and we shall see how I perform against the field the spring.

Recovery day: commute and run to Keith's shop to pick up his horn. I'm coming back from semi-retirement to play an opera gig with Lowell House Opera. I have played for maybe an hour in the past two years, and the first performance of this gig is on March 26.

Run to CSU indoor track. GPS apparently struggled most of the way. When I arrived, I heard Izzy mutter something about "apple pie" and some bet she had apparently lost.

Strides. I only managed to get in one full lap, as I had arrived fashionably late.

And we were off! Diabolical Terry set up tonight's workout of 2x (800, 600), followed by 2x 1600 for marathoners and people who apparently like running 1600s. I ran with the usual suspects - Patrick, Tom, Terry, and tall svelte guy. The orienteering turnout was good, with the Bjorkman, Alex, Izzy, and Anna.

Splits:
800, 600: 2:50, 2:03, 2:48, 1:58
1600s: 5:56, 5:46
Bonus 400 with the orienteers: 1:27

I was tired by the end, but I kept up a solid effort and maintained the pace. I had enough energy to put a little kick on the last 100m of the last 1600. I could tell my legs were worn from yesterday's threshold workout. I met Elizabeth again - Patrick's significant other.

C • Bonus 400 2

Lethargic run home. Return of the confused GPS.

Tonight's workout was a set of cruise intervals. In consultation with ebone, he recommended running longer threshold interval workouts, and eventually I hope to work up to 6-8x 2 km or thereabouts. Tonight, I ran 4x 2km with 2 minutes rest between each. There were sections on the bikeway where I ran that were covered with ice, and I cut out a section because it was treacherously slippery. The first bout was a little slow because I was unfamiliar with the trail and settling into the pace, but the remaining three bouts were near my target of 4:00/km. I really enjoy these workouts, and I imagine they are very easy to adapt to trail, terrain, or orienteering conditions. Perhaps winter will end soon.

Legs felt ok.

Warmup with an easy hill program on an elliptical. The elliptical seemed to think I had gone about 2.5 distance units; I assume these were miles, but the effort felt about equivalent to 5:00/km, so I'm logging that.

Half hour of vertical pain. A weird treadmill workout in stifling conditions with the following program:
- 12 mins, 12 min/mile, 13% grade
- 2 mins, 12/mile, 8% grade
- 10 mins, 10/mile, 10% grade
- 2 mins, 10/mile, 5% grade
- 2 mins, 10/mile, 15% grade (max)
- 2 mins, 10/mile, 1% grade

The 5% grade felt delightfully easy. Even sleeveless and in shorts, I was drenched with perspiration by the end. I too need more fans.

C • fans 1

2 sets of:
- 10x lunges; +2x25lb
- 10x squats; +50lb
- 10x kettle bell clean-and-press; +25 lb
- 10x dead lifts; +50lb
- 5 pullups
- 15x explosive jumpies
- 10x curls, +15 lb for variety
- 10x lateral raises, +15 lb for general constitution

Return to work. Stiffly.