Training Log Archive: hughmac4In the 31 days ending Aug 31, 2010:
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| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | |||||||||||||||||||||||
Tuesday Aug 31, 2010 #
Running tempo (Cemetery - 3 laps) 34:29 4.1 mi (8:25 / mi) +243ft 7:58 / mi
ahr:153 max:171 weight:165.5lbs shoes: Asics Gel DS Trainer 12
Monday Aug 30, 2010 #
Running (Cemetery - 3 laps) 35:13 4.08 mi (8:38 / mi) +197ft 8:15 / mi
ahr:146 max:159 weight:165.2lbs shoes: Asics Gel DS Trainer 12
Nice day, despite the heat. Hard to go slow, went too (HR) fast.
Sunday Aug 29, 2010 #
Running long 1:03:29 7.01 mi (9:04 / mi) +482ft 8:30 / mi
ahr:147 max:165 shoes: Asics Gel DS Trainer 12
Friday Aug 27, 2010 #
Running warm up/down 7:28 * 0.53 mi (14:05 / mi) +7ft 13:55 / mi
ahr:125 max:137 shoes: Asics Gel DS Trainer 12
Running hills (FF Steps) 30:07 1.5 mi (20:05 / mi) +1407ft 10:38 / mi
ahr:154 max:172 shoes: Asics Gel DS Trainer 12
Check out the GPS track, pretty cool looking!
Running warm up/down 5:31 * 0.54 mi (10:13 / mi) +95ft 8:45 / mi
ahr:147 max:155 shoes: Asics Gel DS Trainer 12
Thursday Aug 26, 2010 #
Note
While doing some more FCN analysis/sulking (over the massive points I missed out on), I realized that I broke the mystical (for me) 184 bpm HR for the first time since I've been recording, with 188 bpm.
Amazing what heights a few bees will take you to! :)
That's 10 points higher than my theoretical max!
Just ate WAY too much dinner ... mmm, leftover Mutter Paneer, basmati rice, sourdough bread, olives, pickled greenbeans, olive oil w/ hotsauce, big chocolate chip cookies, and a glass of milk. Promptly fell asleep on the couch afterward in a glycemic overload. Ahh.
Running (Cemetery - 3 laps) 37:43 * 4.1 mi (9:12 / mi) +230ft 8:44 / mi
ahr:139 max:149 slept:6.0 weight:165.2lbs shoes: Asics Gel DS Trainer 12
Wednesday Aug 25, 2010 #
Note
Running warm up/down 7:00 * 0.52 mi (13:28 / mi) +3ft 13:23 / mi
ahr:126 max:134 shoes: Asics Gel DS Trainer 12
Running intervals 36:56 4.84 mi (7:38 / mi)
ahr:157 max:172 weight:166.3lbs shoes: Asics Gel DS Trainer 12
My favorite thing about the track is it removes all other distracting factors, so I can focus on form. Things I noticed:
- too tight, tense, rigid
- hard and flat-footed landings
- 'puffing' my breath through my cheeks (realized I was doing this at Radnor too!)
So I've got track on my Wed schedule for the foreseeable future to work on relaxing (face, shoulders, upper back, wrists), tilting my pelvis downward/curving my lower spine a tiny bit (less hunched over, more of a 'downhill' position), and foot placement.
I'm not sure about the 'puffing'. When I'm working hard, sometimes it feels better to puff against my cheeks than to just let the breath out. I don't know why. But it doesn't seem right. Anyone know the best way to breathe?
Running warm up/down 5:09 * 0.52 mi (9:54 / mi) +102ft 8:21 / mi
ahr:148 max:162 shoes: Asics Gel DS Trainer 12
Tuesday Aug 24, 2010 #
Running tempo (Cemetery - 2.5 laps) 30:57 3.47 mi (8:55 / mi) +177ft 8:31 / mi
ahr:145 max:166 weight:166.2lbs shoes: Asics Gel DS Trainer 12
Sunday Aug 22, 2010 #
Note
Note
Note
| CTL | ERR | NOTE |
| 1 | 1 | low, fight dragged me down + scale off of start issues |
| 2 | 1.5 | down & up got me off track |
| 3 | clean | |
| 4 | clean | |
| 5 | 0.5 | distracted by horseflies :) |
| 6 | 1.5 | distracted by other rocks, but saved by them too |
| 7 | clean | |
| 8 | clean | |
| 9 | clean | |
| 10 | 2 | didn't stick to plan, getting kind of spacey at this point |
| 11 | clean | but slow up the hill |
| 12 | 2 | off downhill again |
| 13 | clean | |
| 14 | clean | |
| 16 | 4.5 | worst mistake, off downhill again, slow recovery |
| 17 | 2.5 | missed, but a tough one, stuck to plan |
| 18 | 35.5 | YELLOWJACKETS!! :) |
| 19 | clean | |
| F | clean | |
| TTL | 15.5 | not counting yellowjacket 'error' |
So 51 minutes of errors including stopping at the finish for a while ... would have done okay if I had just kept my cool ... tough to do with the wasps upset with me. 15.5 minutes of 'real' errors though, ugh. Was running ~10min/k w/o errors. +1 minute talking to Robert Frank and making sure that he was okay (bloody nose from horsefly bite!!).
Running warm up/down 12:26 0.88 mi (14:08 / mi) +62ft 13:15 / mi
ahr:126 max:156 shoes: Puma Complete Haraka XCS
Running race (Radnor Red Run) 24:08 3.11 mi (7:46 / mi) +220ft 7:16 / mi
ahr:175 max:182 shoes: Puma Complete Haraka XCS
Rained just before, so the humidity was brutal. New shoes were excellent, I did slip once but other folks were all over the place. I was hoping for sub-23, even hoping for maybe sub-22. I'll have to actually train if I want to perform well in the summer heat/humidity in the future.
64th of 399 finishers.
Wanderers did well! Polly #1! Others Right up there in the pack.
Orienteering race 1:29:25 **** 7.0 km (12:46 / km) +1043ft 10:25 / km
ahr:169 max:188 spiked:9/19c shoes: Inov-8 Mudroc 290
Humid but cooler in the woods. Felt surprisingly strong leg-wise ... definitely need more lungs.
Between 17 & 18 I fell and my hand went into the leaf-litter. When I pulled it out, it was covered with yellowjackets which quickly attacked my legs (thank god I wasn't in shorts), other arm, and back, and buzzed me good. VERY scary! Like a horror movie. I ran around cursing for a bit, dropped my compass and map, squashing bees, and ended up being too scared of the swarm to go back for my stuff until after heading to the finish and getting my clothes all off.
I tried to go from 17 to 18 without a map or compass, but over the few-hundred meter shot I was off by about 50 meters, and didn't remember what the control was supposed to be on, etc. Ended up going back for my map & compass, finished the course, with a nice 43 minutes on #18.
If I'd just toughed out the stings and picked up my gear I would have won too!
Stings are surprisingly achy, particularly under my arms.
Orienteering warm up/down 18:28 [2] ** 1.25 mi (14:46 / mi) +197ft 12:51 / mi
shoes: Inov-8 Mudroc 290
I'll put my tracks together for a crazy track on RouteGadget. :)
Friday Aug 20, 2010 #
Note
(rest day)
Read back over my log for the last ~year. I need to be more consistent.
Bought myself the XC spikes I never had as a HS XC runner, some Puma Complete Haraka XCS spikes in Yellow/Red:
Now I have to do some more short stuff.
Thursday Aug 19, 2010 #
Running (Grass) 18:14 2.0 mi (9:07 / mi) +56ft 8:53 / mi
ahr:139 max:146 weight:166.7lbs shoes: Asics Gel DS Trainer 12
Gym > cemetery x 1 lap > gym
Wednesday Aug 18, 2010 #
Running tempo (Cemetery - 2 laps) 26:00 [3] 3.1 mi (8:23 / mi) +98ft 8:09 / mi
slept:6.0 weight:165.9lbs shoes: Asics Gel DS Trainer 12
0.8mi run
1.5mi tempo
0.8mi run
Nice & cool, if humid. Getting ready for the steeplechase on Sunday, and FCN too!
Tuesday Aug 17, 2010 #
Swimming 20:55 [2] 1.0 km (20:55 / km)
slept:8.0 weight:167.5lbs shoes: Bare Feet
Gym swim, lane to myself, nice n relaxed.
Running 25:52 [3] 3.0 mi (8:37 / mi) +177ft 8:10 / mi
shoes: Asics Gel DS Trainer 12
Sunday Aug 15, 2010 #
Running 1:04:17 7.01 mi (9:10 / mi) +56ft 9:06 / mi
ahr:144 max:166 slept:5.5 shoes: Asics Gel DS Trainer 12
House > Beach = 1 mile
Turn Right > 1st Pipe in water in Stone Harbor = 2 more miles
> 1st small Rock Jetty = 0.5 more miles
and Returning look for the no houses zone, then at the end of that is 44th St.
Sluggish after little sleep (fishing late), but nice to run on the beach!
Saturday Aug 14, 2010 #
Running 1:00:01 6.0 mi (10:00 / mi) +630ft 9:06 / mi
ahr:145 max:166 slept:8.0 shoes: Asics Gel DS Trainer 12
Beautiful day, sunny & not too hot. Tough to keep the HR down up the minor hills at the cemetery ... need to train for that, probably good hill training.
Tuesday Aug 10, 2010 #
Running (Cemetery - 2 laps) 28:59 3.1 mi (9:21 / mi) +174ft 8:53 / mi
ahr:138 max:147 slept:8.0 weight:165lbs shoes: Asics Gel DS Trainer 12
Extremely humid, pretty hot too! Managed to stay in my HR zone pretty well by slowing to a crawl though. :)
Monday Aug 9, 2010 #
Swimming 20:26 [2] 1.0 km (20:26 / km)
slept:7.0 weight:165.6lbs shoes: Bare Feet
Sunday Aug 8, 2010 #
Orienteering race (Adventure?) 1:04:53 [4] ** 6.8 km (9:32 / km) +951ft 7:52 / km
slept:8.0 shoes: Inov-8 Mudroc 290
Oh so humid. After 20 minutes I started to burn out fast. A fair number of little mistakes, nothing major, mostly just slow and overheating, particularly back up from the bike trail.
Hard to concentrate on 1:5K after the 1:30K of last weekend ... everything speeding (relatively) by so quickly!
Good fun, thanks Wyatt!
Thursday Aug 5, 2010 #
Note
http://macmullan.org/images/2010-CNYO-Rogaine-Sand...
Feel our pain at #55 in the dark.
Swimming 20:00 [2] 0.85 km (23:32 / km)
shoes: Bare Feet
Running hills (Level 8) 26:11 3.0 mi (8:44 / mi) +328ft 7:55 / mi
ahr:138 max:144 slept:7.0 weight:165.4lbs shoes: Asics Gel DS Trainer 12
Wednesday Aug 4, 2010 #
Running tempo (Cemetery - 3 laps) 35:49 4.16 mi (8:37 / mi) +308ft 8:03 / mi
ahr:158 max:184 slept:8.0 weight:164.3lbs shoes: Asics Gel DS Trainer 12
20min @ 10k pace
> Gym @ run
Rough to kick it up ... HUMID as heck, overweight a bit, weak, drained from rogaine ... but mostly sloppy, forgotten form. Once I started thinking about form things went better, even on the jog back in. Wow, just realized I had my HR maxed ... unintentional, I suppose it was the heat. Visions of Scotty: "ooch, she cann'o take much more o' this heat, cap'n!"
Tuesday Aug 3, 2010 #
Note
Charlie & Ann's House (need filter reset, but thought I'd get them up there for now):
http://macmullan.org/gallery2/main.php?g2_itemId=5...
The Meet:
http://macmullan.org/gallery2/main.php?g2_itemId=5...
Running 27:16 3.0 mi (9:05 / mi) +164ft 8:38 / mi
ahr:139 max:158 shoes: Asics Gel DS Trainer 12
Need to prep a bit for the Radnor Steeplechase 5k that I said I would do with the Wanderers. Should be fun, even if I'm out of shape.
Monday Aug 2, 2010 #
Swimming warm up/down 26:05 [2] 1.0 km (26:05 / km)
weight:166.1lbs shoes: Bare Feet
Super-slow, but good to do something.
Note
Modified my results for a more 'O' style (calculated course k and climb). Wanted to keep this stuff though:
Actual Ground Covered: 24.34mi (39.17k) (28:46/mi) +1710m
Probably about 1 hour worth of mistakes (45 on #51, 10 on #80, a few more here and there), and very roughly 30min out of the way (because of park boundaries) from 40 > 66, so a more realistic /k time is 24:00 /k.
Note
http://macmullan.org/2010-CNYO-Rogaine-Actual.pdf
Ugly chart, sorry. There's a lot of interesting data ... if you need help interpreting what my columns are let me know.
So one thing I realized, is that I screwed up our time estimates! ARGH! We were doing fine through 56 all along. I don't know what I did -- I'm going to simulate with the pins again and see if I can figure out how I got so far off. I think it was just the vagueness of my 5k marks. Crap!