Training Log Archive: BP

Signed up for the NEOC troll cup - good excuse to visit Boston/Carlisle :)
Tempted by Night O and Ultra long, but following weekend.
PFW
M easy and core
T lite track
W strength and massage
T rest
F travel and race

Cool and clammy

High cadence and ramped up at end

Hips and core exes

Legs with roller

A beautiful fall day

French park loop with a couple of hills. Essentially a recovery effort run, but found the pace comfortably inching up as I went along. Miles in 8:45, 8:15, 7:30 and 2:10 to finish. Really nice out.

Moving concrete blocks for another bout of retaining wall construction.

A quick reflection on the track season that's almost in the books. Juggling priorities of work, travel (over 125k actual miles flown YTD), health (the big C) etc meant I only got to 4 track meets in 2014 (and one of those was an injury bust). After a long winter and basically 2 month delay in training, only just now feel like I am hitting my stride. Seems like the relocation from Boston also payed a role and 2013 was no better with the foot and fracture issues, so last good season was 2012. Fortunately I am still able to run at speed and hope for many years of Masters track to come. Why do I do this, given that injuries are an inevitable part of the process? Fairly simple 3 things: Camaraderie, head to head racing and age-grading to compare back to open years.
Highlights/lowlights for 2014:
1. Early season sprint times (May) showed benefit of over winter strength training (200 in 28.7 = 23.1, 400 in 63.5 = 51.9)
2. Raced two 800s winning both in a pedestrian 2:35 (= 2:04, one under adverse conditions and the other right back from injury) - so I'll take those
3. A lackluster road mile in 6:05 with 90deg temps- starting well (2:51 half) then fading fast!
4. Recent training back on track (track :) and have signed up for the FL international games in Dec in the 1500m
Things I'd like to do for the coming months:
1. More long intervals
2. Make it through surgery without complications
3. Get more racing experience
And if not, doesn't matter in the overall scheme of things. And as O Steve! says- onward!

Event: MNOC Minnegoat Weekend
 

DT early.

Ventured out (1:40 drive) to America's Dairyland and was rewarded with some nice O. Warm day with temps in the high 70s. Didn't feel macho enough, and not enough time anyhow, for a goat length course. Said hi to a few familiar faces and watched the mass start. Went for green myself and that provided sufficient satisfaction. A nice course vetted by Mike and Julia, with generally runnable terrain. Reminiscent of NH glacial terrain but without the rock features, so lots of attention to positive and negative contour features was required. Smooth and steady (honest effort but not super fast) and maybe a minute lost (AP may show clean) getting a tad offline on the way 4 (couldn't locate the indistinct trail but had good map contact otherwise) and on way to last control had to turn right about 40m. Will predict the 14.4 k for the goat winner a tad under 2 hours and for most it will be a long hot day in the saddle. SL 5.3 km.

C • pretty good predictor as OB... 3

Green - Splits

Sci walk and talk. Unbelievably nice summer weather in the high 70s.

Despite being a rest day, still managed to cover over 10km with 13000 steps. Got my 2M steps badge today :)

Pretty warm out today.

2 km at start and 1 km after intervals.

Usual routine including hip drills and 4 x100 strides

Just perfect out with 80F slight breeze, so no excuse but to get another track session in. Days are numbered I fear. Decided on a VO2 session and 6x400 at mile pace with 200m (2min) recovery. Despite travel fatigue this went better than expected as follows:
86.1
86.3
84.9 (started to relax at this point)
84.9
83.7
80.0
Avg = 84.3

400m intervals - Splits

Slo to go today but at least back at home- almost coast to coast yesterday NYC-DEN-MSP.
WOTD: Nidification
TOTD: For multi-factorial reasons, Orienteering in the US is destined to become an evermore dwindling fringe sport- someone care to prove me wrong?
Time to go for a walk...

C • Unfortunately I think you a... 7

Clearing the head time

Easy effort

Legs with roller and hip drills

Another solid session

Single Leg TRX Squats 3x10 ea side
TRX Lateral Lunges 3x10 ea side
Skaters 3x30 sec

Squat and Med Ball Toss 3 x 10
Side to Side Med Ball Slams 3x10 ea side
Med Ball Push Ups (Side to Side) 3x10

SL Triceps Push down 4 x 10
½ Kneel Lat Pull downs 3 x 12
Cable Skiers 3 x 20 sec

Deltoid Complex 3x5 (10#)
Goal Posts 3x12
Heavy Pants 3x12 (25#)

Cobra’s 3x15
Hip Bridges (sl on roller) 3x15
Dead bugs 3x20

Body clock at 5 am said too early. Anyhow gradually warmed into it.

Getting the kinks out

Getting here and there

Just saw the course notes for the champs. Another bloated (2.7k) sprint appears on offer. Starting to despair!