Training Log Archive: RosstopherIn the 30 days ending Jun 30, 2011:
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| 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 | We | Th | ||||||||||||||||||||||||||||||||||
Thursday Jun 30, 2011 #
8 AM
Road run 34:49 [2] 3.95 mi (8:49 / mi) +5m 8:47 / mi
To work.
6 PM
Road run 1:21:38 [2] 9.04 mi (9:02 / mi) +107m 8:43 / mi
We had dinner plans at 8, so I planned my run to fill up the available time between when I left work and 7:40, when I needed to be showered and in the car.
This translated into 4 laps of the reservoir. You see a lot of familiar faces when you run laps around the reservoir, because you pass the same crowds again and again. Saw a CSU runner and a co-worker out there tonight, also saw a dad with a stroller and twin daughters. The first lap the girls were so happy and waving and by the third lap or so the girls were crying and writhing to get out. What a metaphor for life :)
This translated into 4 laps of the reservoir. You see a lot of familiar faces when you run laps around the reservoir, because you pass the same crowds again and again. Saw a CSU runner and a co-worker out there tonight, also saw a dad with a stroller and twin daughters. The first lap the girls were so happy and waving and by the third lap or so the girls were crying and writhing to get out. What a metaphor for life :)
Wednesday Jun 29, 2011 #
8 AM
Road run 35:09 [2] 4.18 mi (8:25 / mi) +4m 8:23 / mi
To work, and then an unintentionally easy day. Wednesday's often end this way because track on Tuesday makes me tired, and our social schedule pretty much only leaves Wednesday open for non-athletic endeavors.
Tonight's non-athletic endeavor was playing trivial pursuit and eating cookies with friends.
Tonight's non-athletic endeavor was playing trivial pursuit and eating cookies with friends.
Tuesday Jun 28, 2011 #
9 AM
Road run 34:10 [2] 4.0 mi (8:33 / mi) +7m 8:30 / mi
Adding to Sam's description would be like gilding a lily :)
6 PM
Road run 26:13 [2] 1.82 mi (14:24 / mi) +3m 14:20 / mi
Super exhausted when I got to the track. Lying down on the grass seems great until you get back up and you're all itchy.
Track 30:35 4.56 mi (6:42 / mi) +1m 6:42 / mi
slower than I wanted, but pretty good effort considering how I felt. plan was 3x1000 @ 8-10k and then 3x1000 at 3-5k. 200 jogging rest.
I thought that I should be running about 3:13 and about 3:07, but actual times were:
3:23
3:21
3:23
3:14
3:16
3:17
Terry was pulling me along by the end of the workout. Satisfied that I survived :)
I thought that I should be running about 3:13 and about 3:07, but actual times were:
3:23
3:21
3:23
3:14
3:16
3:17
Terry was pulling me along by the end of the workout. Satisfied that I survived :)
Monday Jun 27, 2011 #
8 AM
Road run 33:26 [2] 4.2 mi (7:58 / mi) +5m 7:56 / mi
To work, feeling great!
5 PM
Road run (Hills) 58:37 5.35 mi (10:57 / mi) +391m 8:56 / mi
Feeling jazzed about hills tonight, and listening to some motivating techno too. The times were right about where I wanted them, and I completed 7 reps this week, to build on my 6 good ones from last week.
Times:
2:01
2:02
2:01
2:02
2:03
2:02
2:03
Good session.
Times:
2:01
2:02
2:01
2:02
2:03
2:02
2:03
Good session.
Sunday Jun 26, 2011 #
10 AM
orienteering 39:50 [1] 1.62 mi (24:35 / mi) +23m 23:33 / mi
Playing around at Franklin Park with Sam, Jordan and Ed. Trying to capture some good promotional video footage of the venues. Franklin park was pretty ideal today, looking lush and pretty with nice woods. A fun outing.
orienteering 19:09 [5] 1.99 mi (9:37 / mi) +59m 8:49 / mi
Running a sprint, started after Sam, and caught her near the beginning. Then held off Jordan (who started behind) until almost the end. I think I was a little too sloppy, and was being extra careful to check the control areas, otherwise a decent effort.
Saturday Jun 25, 2011 #
Note
No training. Jordan got up early to drive to Baldwin Hill, but I had too much to do around the house and then getting over to the party that Judy and Jeff threw for us. It was really really great to see everyone! The food was good, and the mini-golf afterward too ( ooh, maybe that could count as exercise, I won by a stroke).
Friday Jun 24, 2011 #
8 AM
Road run 35:00 [2] 4.0 mi (8:45 / mi)
Running to work. I'd really rather be running up at Lynn Woods this morning. Silly job :) It's cool that Jordan and Sam get to go play in the forest though.
Thursday Jun 23, 2011 #
Road run 55:00 [2] 6.5 mi (8:28 / mi)
To work, and then from work to the Harvard T stop to meet my friend Dan who was visiting for a wedding. Dinner out a Cambridge Commons, where I proceeded to devour pretty much anything that had even a tiny resemblance to food. Deep Fried pickles are pretty good, I learned :)
BerryLine for dessert, and boy did I feel like a python after an entire water buffalo.
BerryLine for dessert, and boy did I feel like a python after an entire water buffalo.
Wednesday Jun 22, 2011 #
Road run 55:00 [2] 6.5 mi (8:28 / mi)
To work, and then from work over to Katia and Giovanni's place for an A-meet meeting. Stopping on the way at Whole Foods for some grapes.
I also picked up a new pair of Icebugs, which was good since my last pair really died out at Moreau.
I also picked up a new pair of Icebugs, which was good since my last pair really died out at Moreau.
Tuesday Jun 21, 2011 #
Road run 56:00 [2] 7.0 mi (8:00 / mi)
Running to work, and then from work to the track for CSU workout. Woohoo for backlogging this. This was from before I got my Garmin back in the mail.
7 PM
Track 37:00 [5] 5.5 mi (6:44 / mi)
Strides, then a cut down 1600, 1200, 1000, 800, 600, 400, 200, with 200 rest between.
5:06
3:54
3:18
2:35
1:53
1:11
0:29
5:06
3:54
3:18
2:35
1:53
1:11
0:29
Monday Jun 20, 2011 #
8 AM
Road run 34:00 [2] 4.0 mi (8:30 / mi)
Running into work. Sooo sleepy this morning, I was hoping to wake up at 7 this morning and didn't drag myself out of bed until after 8. A perfect day for running and as always, running is a great way to wake up.
6 PM
Road run (Hills) 52:00 6.25 mi (8:19 / mi)
A much better hill workout than the last couple of weeks. I suspect the rest day yesterday helped, and I suspect that a happy mood helps as well. I was listening to techno music and enjoying the good weather and working pretty hard up the hill. Was hoping to do more than 6, but was feeling pretty dehydrated and getting just a touch of bile at the back of my throat at the top each time, so I called 6 enough and ran back to the lab.
2:01
2:04
2:03
2:03
2:04
2:05
2:01
2:04
2:03
2:03
2:04
2:05
Sunday Jun 19, 2011 #
Note
Woot Woot! The network of scientists pays off and a lab at the university looks like they are needing a technician! The PI sent me an email and suggested that I look over her lab's website to see if I'd be interested in working in a retinopathy lab next year.
This is excellent news.
This is excellent news.
Note
A rest day. Sean woke me up early so that we could watch The Walking Dead TV show before the girls got up. Apparently the rule is no zombies at night because they are too scary :)
Then I failed at the navigation to Williamstown, as we drove along Rt 2 to Greenfield MA for Father's Day celebration. We made it in time for the food though.
Finally we spent a good amount of time sorting our apartment into 3 piles (get rid of, keep stored somewhere, bring to Sweden).
Then I failed at the navigation to Williamstown, as we drove along Rt 2 to Greenfield MA for Father's Day celebration. We made it in time for the food though.
Finally we spent a good amount of time sorting our apartment into 3 piles (get rid of, keep stored somewhere, bring to Sweden).
Saturday Jun 18, 2011 #
orienteering 2:00:00 [5]
I have a scrap of paper around here somewhere with the times for these trainings. First was jogging up the hill to the start, then a 3 leg individual relay. Then the first part of the Blue course from Day 2 of the US champs in October. Then, a run back up the hill to retrieve stuff.
A great day, though I got hopelessly lost on one control on the blue course. I was way too far south and kept reading a steep reentrant as a set of cliffs, which was stopping me from being able to relocated properly.
I really love Moreau, what a great piece of terrain!
Thanks to Carl and Mary Jo for arranging everything.
A great day, though I got hopelessly lost on one control on the blue course. I was way too far south and kept reading a steep reentrant as a set of cliffs, which was stopping me from being able to relocated properly.
I really love Moreau, what a great piece of terrain!
Thanks to Carl and Mary Jo for arranging everything.
Friday Jun 17, 2011 #
Note
Rest day. Taking the shuttle and then driving out to Amsterdam to visit with Sean and Ariane.
Thursday Jun 16, 2011 #
Road run 1:10:00 [2] 9.0 mi (7:47 / mi)
Running to work. Then from work to Fresh Pond for the CSU race. I was feeling slow today and I almost missed the start of the race because I was cutting it so close.
6 PM
Trail run 14:02 [5] 2.5 mi (5:37 / mi)
Much hotter day, and I was super sleepy feeling. So slower than last week. Also, no Mark to run with. Also, I discovered that last week I took an accidental shortcut which probably shaved 5-15 seconds... explaining a little how I stayed ahead of Mark so well :)
I stayed ahead of Terry and Andy tonight, (also Giovanni, Katia and Ed were representing the Orienteering Section) and didn't really feel very zippy at all. I did a cool down lap afterward with Terry, and then Ed and I came back to Newton to have some panzanella
I stayed ahead of Terry and Andy tonight, (also Giovanni, Katia and Ed were representing the Orienteering Section) and didn't really feel very zippy at all. I did a cool down lap afterward with Terry, and then Ed and I came back to Newton to have some panzanella
Wednesday Jun 15, 2011 #
8 AM
Road run 34:00 [2] 4.0 mi (8:30 / mi)
running to work. feeling very leaden. Sleepy from waking up too early to bake pies. I did have some of the extra pie crust, covered in cinnamon and brown sugar which made for a nice breakfast.
6 PM
orienteering 39:08 [5] 6.0 km (6:31 / km)
Nobscot CSU evening training. I was extremely sleepy leading up to the run. drowsing in the car as Sam drove over. I really just hoped that running would wake me up a little better. Ed had printed beautiful maps and hung flags in the woods. We had 45 minutes to get as many points as possible, but I was pretty confident that I could get them all in the time limit, so I just needed to plot the optimal route choice. I failed at that task :) but the woods were so enjoyable that spending an extra few minute on inefficiency didn't seem so bad. I was seeing a lot of Sam in the woods as we were doing a similar order. She was out-navigating me quite commandingly, with very clean lines through the terrain. I was running faster though, so I was able to finish a touch faster than her.
picked up a couple of controls with Alexei as a bit of a cooldown.
After the training a lovely party over at the Luis household. Delicious foods were shared and very pleasant hanging out. Thanks all.
picked up a couple of controls with Alexei as a bit of a cooldown.
After the training a lovely party over at the Luis household. Delicious foods were shared and very pleasant hanging out. Thanks all.
Tuesday Jun 14, 2011 #
Road run 48:00 [2] 6.0 mi (8:00 / mi)
Running to work. Legs feeling light and happy. Chose a good window of opportunity and avoided getting rained on. just over 31 minutes to get into lab, which is good. Then after work, heading over to the MIT track for CSU running session. About 15 minutes or so. Then some pleasant chatting and warm up while doing laps of the track. Yvonne's boyfriend, James, is in Uppsala right now. And he went orienteering this weekend. Very cool.
Then drills and strides.
Then drills and strides.
7 PM
Track 30:00 [5] 5.2 km (5:46 / km)
1000-400-1000-400-1000-200-1000-200 (all with 200 jogging rest between)
A good group of SGB, other Mark, Terry, Andy, Jon, Jon, Sam, Ed (!), Yvonne, and Pat. SGB was really moving well, and I was getting a nice pull from trying to stick to his shoulders.
3:09
1:09
3:06
1:08
3:06
0:32
3:08
0:30
I was really toast on the last 1000, and was falling farther and farther behind. I tried to pretend that it was the finish chute of an important orienteering race to motivate my legs to turn over faster. It worked pretty well and I got back in contact with SGB again.
A good group of SGB, other Mark, Terry, Andy, Jon, Jon, Sam, Ed (!), Yvonne, and Pat. SGB was really moving well, and I was getting a nice pull from trying to stick to his shoulders.
3:09
1:09
3:06
1:08
3:06
0:32
3:08
0:30
I was really toast on the last 1000, and was falling farther and farther behind. I tried to pretend that it was the finish chute of an important orienteering race to motivate my legs to turn over faster. It worked pretty well and I got back in contact with SGB again.
Monday Jun 13, 2011 #
9 AM
Road run 32:00 [2] 4.0 mi (8:00 / mi)
To work
6 PM
Road run (Hills) 48:00 [3] 5.0 mi (9:36 / mi)
Hill repeats on Summit Ave. run to the base of the hill, then 6 times up, with jogging recovery ~3 minutes, and then back to the lab.
2:01
2:07
2:10
2:10
2:14
2:10
2:01
2:07
2:10
2:10
2:14
2:10
Sunday Jun 12, 2011 #
11 AM
orienteering 43:30 [5]
Search and Destroy orienteering at Horn Pond, in Woburn. Fun times! I was out sprinted by Ben on the first flag, and then outfoxed by Alex on a couple of later ones and, other than that, a pretty reasonable performance :)
3 PM
orienteering 25:00 [2]
Picking up some controls from the top of the hill with Ed.
Saturday Jun 11, 2011 #
11 AM
orienteering 59:24 [5]
Red Course at Mt. Tom.
Friday Jun 10, 2011 #
Road run 1:05:00 [2] 8.0 mi (8:07 / mi)
Running to and from work. I have managed to snap 3 shoeslaces this month. Am I doing something wrong here? :) I think the shoelaces on my Asics were just crummy to begin with, but I snapped the shoelace on my Saucony's too and those were still nice and newish.
Thursday Jun 9, 2011 #
Road run 1:15:00 [2] 9.0 mi (8:20 / mi)
Splish splash, I was taking a bath. A rainy day for commuting, but at least it wasn't ridiculously hot out. Ran to work, feeling very spry and lively, and then from work to Fresh Pond for the first Thursday night race. The lightening was beautiful and I can see why they yelled at Hilly for rowing during the storm, as half of the bolts seemed to be centered over the river as I was running in the afternoon.
6 PM
Trail run 13:21 [5] 2.5 mi (5:20 / mi)
A fun race though attendance was down because of the wet conditions. When I arrived it was only Gail and Ed, though eventually more did arrive. Mark arrived at the last moment and he's generally faster than me on the track so I knew it was going to be a hard fought race ( actually I kinda expected him to run much faster than me).
Mark was still tying his shoe when the gun went off so I was in the lead and running hard. My reprieve was short-lived and he was right behind me just as soon as we had reached the golf course. I was very happy to cut straight through large puddles and Mark was vainly trying to keep his shoes dry, so I was staying just ahead for the first mile or so. I was feeling great still so when Mark picked up the pace a bit, I matched to stay in front, and then again and again, putting in little surges to stay just in front. At about the 2 mile point, I pushed ahead and Mark didn't stay with me and I worked hard to ensure that he didn't just wait until the last 400 meters to zoom past at top speed.
Very happy with the race and happy with the result too.
Mark was still tying his shoe when the gun went off so I was in the lead and running hard. My reprieve was short-lived and he was right behind me just as soon as we had reached the golf course. I was very happy to cut straight through large puddles and Mark was vainly trying to keep his shoes dry, so I was staying just ahead for the first mile or so. I was feeling great still so when Mark picked up the pace a bit, I matched to stay in front, and then again and again, putting in little surges to stay just in front. At about the 2 mile point, I pushed ahead and Mark didn't stay with me and I worked hard to ensure that he didn't just wait until the last 400 meters to zoom past at top speed.
Very happy with the race and happy with the result too.
7 PM
Trail run 30:00 [2] 3.0 mi (10:00 / mi)
Cooldown afterward with Ed for a bit (who very nicely ran his goal of sub 20) and then with Mark, Terry, and Jonathon. We chatted about mental coaching and the time and place for visualization exercises, and when it's appropriate to cheer loudly for an athlete. Something than Jon said that I appreciated was that visualization during a great relaxing jog or run can be better than visualization when you are fully relaxed sitting or lying down. Especially if the goal of visualization and positive imaging is to recall an ideal race as that can work better if you're actually running well.
Wednesday Jun 8, 2011 #
Note
Rest day. Doctor's Appointment in the morning. Too many tick bites than I didn't catch until the next day, and feeling a little more tired than I'd like, so I wanted to be proactive about the possibility of Lyme disease. The doctor thinks it's unlikely, based on my symptom(s), but sent off the blood work. I guess we'll also see if my RBC count has normalized since last test.
After work a trip to a very packed Scooper Bowl. Jeff, Judy, Sam, and Ed and pretty much everyone else in Boston showed up too :) 16 different flavors was my limit tonight.
After work a trip to a very packed Scooper Bowl. Jeff, Judy, Sam, and Ed and pretty much everyone else in Boston showed up too :) 16 different flavors was my limit tonight.
Tuesday Jun 7, 2011 #
Road run 1:17:00 [2] 9.5 mi (8:06 / mi)
Running into work, and then from work up to Mystic River Park for the last Park-o of the season. I'd never been before and I found it to be a great place. Running up Rt 28 wasn't the most pleasant experience, but there were sidewalks the whole way there.
6 PM
orienteering 21:09 [5] 5.0 km (4:14 / km)
Awesome 3 loop relay, set by Lori. A fine crowd and fine weather.
Then some major chatting and some minor control pick up.
Loop A
1) 0:42
2) 0:26
3) 0:17
4) 0:37
5) 0:21
6) 0:40
7) 0:38
8) 0:49
F) 0:39
Loop C
1) 1:29
2) 0:30
3) 0:21
4) 1:10
5) 1:34
6) 0:49
7) 0:48
8) 0:24
F) 0:40
Loop B
1) 1:38
2) 0:21
3) 0:18
4) 1:21
5) 1:21
6) 1:00
7) 0:23
8) 0:37
F) 1:13
Then some major chatting and some minor control pick up.
Loop A
1) 0:42
2) 0:26
3) 0:17
4) 0:37
5) 0:21
6) 0:40
7) 0:38
8) 0:49
F) 0:39
Loop C
1) 1:29
2) 0:30
3) 0:21
4) 1:10
5) 1:34
6) 0:49
7) 0:48
8) 0:24
F) 0:40
Loop B
1) 1:38
2) 0:21
3) 0:18
4) 1:21
5) 1:21
6) 1:00
7) 0:23
8) 0:37
F) 1:13
Monday Jun 6, 2011 #
Road run 1:06:00 [2] 8.0 mi (8:15 / mi)
Running to and from work, feeling a bit tired today.
6 PM
Trail run 39:00 [5]
Sam wanted some company and motivation to go running today, so I proposed a trip to Peter's Hill to do some hill reps. We picked up Ed and drove down to the park before doing a two lap warmup. I was feeling exhausted and even a little faint. The heat wasn't helping, and I hadn't even started any of the hard stuff yet.
Sam took a pit stop and I eventually motivated myself to start the hills. The first couple were really though, but then I loosened up and started to get a second wind, and by the end of 6 I was feeling great. It's always nice when a workout cures what ails you. Also, I wore my new Team Of The Year Axis Gear top for the warmup. The tops look really good and are made out of a nice light fabric. Kudos to all the people that worked on the design and getting the sponsorship.
Times:
1:00
1:02
0:59
0:58
0:58
0:58
Sam took a pit stop and I eventually motivated myself to start the hills. The first couple were really though, but then I loosened up and started to get a second wind, and by the end of 6 I was feeling great. It's always nice when a workout cures what ails you. Also, I wore my new Team Of The Year Axis Gear top for the warmup. The tops look really good and are made out of a nice light fabric. Kudos to all the people that worked on the design and getting the sponsorship.
Times:
1:00
1:02
0:59
0:58
0:58
0:58
Sunday Jun 5, 2011 #
10 AM
orienteering 51:20 [5] 6.3 km (8:09 / km)
NEOC meet at Nobscot. Boris had suggested that I draw my own map for the first 30 minutes of orienteering and then do the last part of the course without a compass. The map drawing part was fun, and I think I did a pretty good job actually. My map was not sufficient on the first control only, where I got very lost ( had to look at the real map twice). I hadn't bothered to draw in some of the trails because I was planning on using the shape of the reentrant to navigate up the slope. Well seeing the trails on the ground really threw me for a loop, and the reentrant was rather a bit more vague than I expected.... which meant that I lost confidence and checked further down the trail than I should have. 6 minutes lost to that, before things settled in.
After I got back to the real map on the way to 10, I forgot to take off my compass and so it was only 12- the finish where I was working on that skill. It really messed me up going to 15, as I expected to come out on a different trail and had no good way of checking the direction.
A good set of exercises though. Very pleased.
After I got back to the real map on the way to 10, I forgot to take off my compass and so it was only 12- the finish where I was working on that skill. It really messed me up going to 15, as I expected to come out on a different trail and had no good way of checking the direction.
A good set of exercises though. Very pleased.
12 PM
orienteering 20:09 [5] 3.0 km (6:43 / km)
The second part of the exercise was to race the Orange course as fast as possible. I did okay here, but had a few minor troubles. Mostly brought on by blurry contact lenses that were super annoying. I almost mispunched #2 as there was another control on a similar feature on the line, but I checked my codes and recovered.
Saturday Jun 4, 2011 #
orienteering 1:45:00 [3] 10.0 km (10:30 / km)
Drew a course at Blue Hills East for Sam and I to run together. I wanted to go pretty long and be in the woods, and Sam agreed to come with me. The vegetation was actually quite nice, but it still seemed like a hard effort. We switched the lead on each control and kept moving along nicely.
Friday Jun 3, 2011 #
Road run 50:00 [2] 6.5 mi (7:42 / mi)
Running to work, and then from work to the T in central square, as I went off to have dinner with Dan and Anna. Then we played cards and went to the new X-men movie. Not a bad evening at all!
Thursday Jun 2, 2011 #
Event: Park-O #7: Menotomy Rocks
Road run 1:15:00 [2] 9.0 mi (8:20 / mi)
Running to work and then from work to the T and from Alewife to Menotomy rocks. I was in charge of the Park-O tonight, and as usual I was running late.
Still had just enough time to put all the controls out there though.
Still had just enough time to put all the controls out there though.
orienteering 30:00 [2] 4.0 km (7:30 / km)
4 loops of hanging out flags for the park-o. My hands aren't big enough to run with more than about 7 or 8 stands at once.
Wednesday Jun 1, 2011 #
Note
Will need to get the weekend properly logged soon. But one of my goals for this week is more sleep, and I'm already failing, one day into it :) So stay tuned, and I'll write up all my races tomorrow evening.
Thanks for lending me your Garmin, Ken, and thanks for adding the tracks already.
Thanks for lending me your Garmin, Ken, and thanks for adding the tracks already.
Note
Rest day because I was arranging my schedule to be home at 5:30 to let our landlady into the apartment. She ended up not coming, so the house is clean and I got to go grocery shopping and cook dinner.
Did my best to add my routes to routegadget for the weekend. I drew in the sprint and long, and tried to use the GPX track for the middle, but it gets pretty choppy near the end. I will see if scanning and Quickroutes will do a better job.
Did my best to add my routes to routegadget for the weekend. I drew in the sprint and long, and tried to use the GPX track for the middle, but it gets pretty choppy near the end. I will see if scanning and Quickroutes will do a better job.