Training Log Archive: iansmith

Event: NEOC: Prospect Hill
 

Training this week was a little disappointing; I did nothing on three days when only one is acceptable. Work was a bit crazy, and my sleep also suffered.

This week has the Billygoat, which will be long and intense. Agenda:
- 6k intervals with CSU
- 30 minutes (~7.5 km) of tempo
- 10 hill repeats
- 75+ total km, 6 days of running 25+ minutes. 75k should be pretty straightforward with the Goat.

A question for my audience: I live on a little hill that's about 300m with 25m of climb. Given two other quality sessions (I, T) in a week, which would be most beneficial: 12 sprinty repeats of the hill on one day with 2 days of easy run, or 4 sprinty repeats of the hill on three easy days?
Weekly burrito count: 5

C • hills 5

Easy warmup to wake up the legs. They felt a little slow; my left shin has been aching mildly at the starts of workouts.

NEOC local meet red course at Prospect Hill by Bo Nielsen. I've never run a Red course at Prospect; today's 6.6/250 is about as long a course as Prospect Hill can allow without a map exchange. I squeaked out a two minute victory over Giovanni, but I felt sluggish. My flow and quickness was pretty solid for the first half of the course - good exits, reading ahead - but I started making small mistakes on the second half. I had trouble in the circle on controls 13-16, then made a questionable route choice on 17. I was surprised to know my time was only 55 minutes; it felt much longer.

Conditions were delightful: sunny, blue skies, 18 C. Turnout was solid with a little more than 100 starts and maybe 150 attendees. Long lost CSU member Audun was in attendance, and what appear to be two Scandis. Lars Johnsen is a Norwegian student at Northeastern; he was wearing Trimtex socks, and finished second a few minutes back of Tim Parson. Though I didn't meet him, Kasper Ingerslev from Denmark club Ballerup OK was very competitive in 3rd on Red.

I should stop wearing the Baregrips for anything longer than 30 minutes; they're basically socks with dobbs. My left plantar fascia started aching a near the end of the course.

Control pickup; Bo divided the 34 controls among Tobias, Bob Dangel, and me. I grabbed a loop of ten, then picked up the five closest to the finish. I ran into coach Phil who exhorted me to "get faster."

C • Thank you! 1

Red - Splits

A river run in the glorious spring and sunshine: 13 C, clear skies, very windy. I had a strong headwind for most of the river run. I spent a lot of time waiting at traffic lights, as can be expected when you run during these absurd hours.

Evening tempo workout. I elected not to go to the planned 3k time trial at Harvard because I was underdressed for 2 C, drizzly, and windy. Conditions had improved by the late evening, and I acquired pants. I warmed up for 25 minutes, then did 3 bouts of about 8 minutes. Pacing for the first bout was nearly perfect, just a touch over target 4:00/km. For the second bout, I turned on the 180 bpm techno and overdid it. Running in the still night on that second bout was bliss. I improvised a third bout back to Davis, then apparently cooled down at a glacial pace. Recovery periods were probably too long. Relatedly: I'm curious how many 6-minute mile repeats I can run with 2 minute breaks.

Tempo part: 6 km, 23:40

Easy run.

C • 1kg on Monday? 12