Training Log Archive: j-man

Event: QOC Prince William
 

QOC Blue at Turkey Run (Prince William Forest.)

Finally, my first decent run at this place in the past year. Fourth try a charm. But, not a great race.

On the plus side I didn't get lost, and almost all the time I was in control and suprisingly, concentrating pretty well. I was moving pretty well and I thought pretty strong throughout. There were very few times when I thought I was running maximum speed, however. I just couldn't get the physical flow right through the terrain.

On the negative side: I definitely did not have technical flow. I stopped at virtually every control, stopped occasionally mid-leg (although that doesn't bother me too much) and stopped once to take out a contact (which was torn) and put it back in (apparently I had already lost the other contact so my vision was a definite aggravation. I was proud of myself that I buckled down and didn't let it get to me too much.

I did a better job, but not perfect, on the crude compass work. I didn't deviate too much from the line. The big problems I had were inefficiency: spending more time in easily avoided green/blowdown, up and down unncessarily, and too much orthogonal running along roads when afraid to dive into the forest.

I also noticed, for the first time accutely, that green and some other things on this map differ--not so much in the local area, but from area to area. That must be a product of the different mappers.

Anyway, the despite my decent run, Big Eddie still opened a can to the tune of 8+ minutes. I think his was a really good run.

Blue - Splits

Event: DVOA Nolde
 

Very perfunctory workout. Moved the damper to 5/6.

~13300?

Honorary TNT member Curtis did pretty well at the Big East.

Decent session. Did 20, 20, 24 dips in the superset with now 3x30 quality knee ups; pull-up/tricep superset; 2, 3, 4, 5 plates x 20 leg press, etc... Also, some shrugs for variety.

Bike felt really easy tonight, but I was taking it really easy, too.

To get used to running.

8.2 mph, level 7 hills.

Time to start ramping up the speed. 8.2 is fairly easy, and 8.5 should be, too. 9 will be more challenging. I'll give that a couple weeks.

I'm backing off the incline because at level 8 the maximum slope is too much for a regular running motion.

At 1:45 left, went to 8.5, and increased by .5 every 30 seconds, finishing at 10 mph for the last 30 seconds.

Cooldown.

Event: US Team training activity
 

TNT. Ran with Tom the whole way. Most of it was fairly easy, but Tom did do one fast mile and I tagged along. My stomach was not great and it kept me from doing intervals and jumps at the end. But, an easy day was OK, too.

Tom made a brilliant vegetarian (Asian-inspired?) chile. And the delectable coconut/mango cake.

14340

A real nice session. Pretty sure I averaged under 20. The last 10 minutes I occassionally hit 21, but I took it down.

I should do some more speed pieces.

Looked at the records, and it appears I did 14850 or so in the new era, probably with the damper on 5/6 and without assiduously keeping spm down.

To finish up lectures 5 and 6.

http://www.attackpoint.org/viewlog.jsp/user_20/per...

Down to the trail with Greg.

Down (almost) to the bridge with Greg.

The way out was cruisy and conversational. The way back was harder, and part of it may have been level 4. I was expecting (hoping) to have been under 20, but no dice. But, there certainly was some gas in the tank that could have been burnt at the end.

Ran back to find Dasha and went back to Sandy's wih her. But we walked up the hill to the road.

Event: US Team training activity
 

Nice weight session.

Did the usual, but 3x20 dips, 3x30 knee ups, and up to 220 on the chest press.

Also, had nice form and good rhythm on my lunges (with 30.)

Better be careful lest I become too strong.

Level 10 on the easy machine.

8 mph, level 8.

Felt great. Some tightness in the upper left hamstring, but felt bouncy and strong. Need to increase speed on this.

New shoes have more mid/fore foot support, but not as responsive as Sauconys.

Level 6, cooldown. Legs tired.

Radio Nowhere is a great song.