Training Log Archive: RosstopherIn the 31 days ending Jul 31, 2010:
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Saturday Jul 31, 2010 #
12 PM
orienteering 2:38 [3] 0.21 mi (12:19 / mi)
ahr:0 max:0
Trail run 2:03:18 [3] 7.13 mi (17:17 / mi)
ahr:0 max:0
Friday Jul 30, 2010 #
8 AM
biking 19:02 [3] 3.91 mi (4:52 / mi)
ahr:0 max:0
Thursday Jul 29, 2010 #
9 AM
biking 17:57 [2] 3.93 mi (4:34 / mi) +9m 4:32 / mi
5 PM
biking 17:18 [2] 3.29 mi (5:15 / mi) +76m 4:54 / mi
6 PM
orienteering 1:13:04 [4] 5.05 mi (14:28 / mi) +98m 13:39 / mi
Wednesday Jul 28, 2010 #
9 AM
biking 17:35 [2] 4.34 mi (4:03 / mi) +11m 4:01 / mi
to work. I got up early and made some blondies for a pot luck. I then biked into work with a warm pan of dessert strapped to my back :) I don't think they got too smoshed.
5 PM
biking 17:40 [2] 3.23 mi (5:28 / mi) +80m 5:05 / mi
Biking home, to quickly turn around and drive to CSU A-meet planning meeting.
After the meeting drove to finally pick up flour from Alex and Ed, and to drop off ARDF uniforms with Vadim.
After the meeting drove to finally pick up flour from Alex and Ed, and to drop off ARDF uniforms with Vadim.
Tuesday Jul 27, 2010 #
6 PM
biking 25:49 [2] 3.88 mi (6:39 / mi) +28m 6:30 / mi
Biking from work to Danehy for CSU track practice.
Track 2:51 [2] 0.34 mi (8:23 / mi) +3m 8:10 / mi
Little bit of warmup with the rest of the guys.
Track 2:28 [2] 0.35 mi (7:03 / mi) +18m 6:05 / mi
a few strides and then some drills.
Track 29:26 [5] 4.43 mi (6:39 / mi) +229m 5:43 / mi
Main workout with Mark and Terry and SGB came partway through.
1600-800-1200-600-800-400 (alternating 8k, 3k pace, 400 rest after the 1600, and 200 rest after all the other pieces)
was feeling a little too energetic I guess. meant to go out at 5:20 for the first mile but just zoomed off the line... settled down after the first 200, but did that in 0:34. Definitely getting faster on all of these paces. The first and last interval were too fast, but they were fun.
5:05
2:28
3:52
1:52
2:35
1:09
1600-800-1200-600-800-400 (alternating 8k, 3k pace, 400 rest after the 1600, and 200 rest after all the other pieces)
was feeling a little too energetic I guess. meant to go out at 5:20 for the first mile but just zoomed off the line... settled down after the first 200, but did that in 0:34. Definitely getting faster on all of these paces. The first and last interval were too fast, but they were fun.
5:05
2:28
3:52
1:52
2:35
1:09
biking 30:46 [2] 7.23 mi (4:15 / mi) +116m 4:03 / mi
biking home. a great evening. I think I hit almost all the lights perfectly. That's the true definition of happiness :)
C • amen 3
Monday Jul 26, 2010 #
9 AM
biking 17:00 [2] 3.78 mi (4:30 / mi) +42m 4:21 / mi
zipping off to work. sleepy this morning, I decided that it was important to do laundry last night when I got home, because I didn't have any clean shorts to wear. No shorts = no exercise.
5 PM
Road run (Hills) 1:18:26 7.4 mi (10:36 / mi) +445m 8:56 / mi
Brought in flats for running hills tonight. I thought that having lighter shoes would help me feel speedy on my final hill workout before Norway. I felt just fine as I ran to the base of Summit, but I was quite surprised by how slow my splits were. I felt strong, recovering really quickly at the top each time, and I could have done another 10 reps I think, but there just wasn't any zip tonight. The only thing I can attribute the slower than desired times to is that it was a little on the hot side (but I was well hydrated) and I had a tiny bit of GI discomfort that would make itself known near the top of each hill. Calves still a little tight from Thursday I think too.
Well, glad that doing 10 of these climbs feels very doable now, and I'm sure that Summit Ave will pay off over in Trondheim.
Well, glad that doing 10 of these climbs feels very doable now, and I'm sure that Summit Ave will pay off over in Trondheim.
Sunday Jul 25, 2010 #
Note
Another nice day in NY. A pretty hike past a waterfall, an overlook used as a hang gliding launch site, and a woodland pond.
Then also a walk around the town of Dryden to visit with another set of friends. We had to go for a walk because I wasn't allowed inside the house as it was too messy. When have I ever given an indication that I would react badly to a messy house?
Then also a walk around the town of Dryden to visit with another set of friends. We had to go for a walk because I wasn't allowed inside the house as it was too messy. When have I ever given an indication that I would react badly to a messy house?
Saturday Jul 24, 2010 #
Note
Rest Day. Hanging out with Mom and Dad. Getting to see some of the work that goes into putting on a Rogaine. They are preparing for the US champs next weekend. You could probably still sign up and race . if you acted quickly.
The maps especially look really nice. But my favorite is the part where they go grocery shopping for over 100 people. mmm food.
The maps especially look really nice. But my favorite is the part where they go grocery shopping for over 100 people. mmm food.
Friday Jul 23, 2010 #
9 AM
biking 17:30 [2] 4.0 mi (4:23 / mi)
To work.
5 PM
biking 16:00 [2] 3.5 mi (4:34 / mi)
home. In the torrential downpour. A car pulled over right in front of me, and gestured for me to stop. It was a very friendly woman and she got out of her car and dug around in the trunk of her car because she thought she had one of those plastic ponchos that you get at baseball games. She wanted me to have it so that I could be dry. It was a really nice gesture, eventhough I was already drenched and she couldn't find it in the end. I like friendly people.
7 PM
orienteering 30:26 [3] 1.95 mi (15:36 / mi) +97m 13:31 / mi
Vetting for the A-meet in the fall. It was a dark and gross night, and I had decided to stop by Baldwin Hill on my way back to Ithaca. I was second guessing myself the entire way, especially because I didn't get to the woods until just before 8pm. It was dark in the forest and wet, but it's a fun area. Didn't get to vet as much as I would have liked, but maybe I can get back again next Saturday.
Thursday Jul 22, 2010 #
7 PM
Road run 26:45 [5] 5.0 mi (5:21 / mi)
Weston 5 mile race. what an awesome evening for running. Headed over to the race after work with my friend Rachel. We did some warmup running, and then parted as I headed off to the front of the pack for the start. A nice little cluster of CSU guys on the line consisting of Terry, Kevin and me. Last year I ran 27:30 and this year I wanted to go faster. I got a quick start off the line, not wanting to get mowed over or hemmed in by the horde of hundreds behind me. I eased back after 50 meters or so and cruised behind the lead pack of 4 runners for the first road stretch. Then a pack of runners who hadn't gotten such a good start but were faster than me rolled through me, which left me in about 10th after the first mile (no idea what my first mile was, I didn't see the sign for it and my Garmin was happily sitting on the driver's seat when I got back). There were some great rolling hills on the next section and yet another group of runners pulled up, and by my count that left me in 16th, but these guys were struggling a bit more, and so I was able to keep my relaxed running and keep up with them and start picking them off again. Pushed hard the whole way, about 0.5 miles from the end, one of the runners ahead of me pulled up to a stop and started stretching at his leg, what a crappy place to have to deal with an injury. He kept running but he wasn't able to hold his faster pace and so I got ahead of him as we ran along the only trail section of the race. Then it was a 300 finish on the track. 45 seconds faster than last year and 11th place this time. 8 seconds faster would have been in the top ten, and 1 minute faster would have gotten me third in my age group (important because they gave prizes that deeply).
These are the splits that I took, I don't necessarily believe them so much, but I hit the split button as I passed the signs, so maybe my 3rd mile really was sub 5.
1-
2- 10:44
3- 4:55
4- 5:36
5- 5:28
after there was some cheering for friends (a personal favorite of mine) and some eating of random foods. There were piles of ice cream cups, watermelon, cookies, pizza, sports drink. I had some coconut flavored Owater. seriously, we should contact them to see if they will sponsor our Ameet in the fall. They are local and their name is Owater!
These are the splits that I took, I don't necessarily believe them so much, but I hit the split button as I passed the signs, so maybe my 3rd mile really was sub 5.
1-
2- 10:44
3- 4:55
4- 5:36
5- 5:28
after there was some cheering for friends (a personal favorite of mine) and some eating of random foods. There were piles of ice cream cups, watermelon, cookies, pizza, sports drink. I had some coconut flavored Owater. seriously, we should contact them to see if they will sponsor our Ameet in the fall. They are local and their name is Owater!
Wednesday Jul 21, 2010 #
9 AM
biking 18:03 [2] 3.88 mi (4:39 / mi) +40m 4:30 / mi
Biking to work. Legs feeling a bit tired.
7 PM
biking 11:19 [2] 1.16 mi (9:45 / mi) +67m 8:16 / mi
Heading over to SGB's for CSU training tonight. Stopped at Trader Joe's because celery was requested and who am I to deny a poor SGB his vice.
Road run (street-o) 32:40 [5] 4.72 mi (6:55 / mi) +156m 6:17 / mi
Super fun CSU training with SGB, Alex, and Clem. We did a pair simplification exercise. I was paired with SGB and he was much friskier than I today. We took a route around the neighborhood that took in a lot of the hills.
I was pretty exhausted so I had to push really hard to keep up when SGB was leading. We used a nice Open Street Map tonight.
Afterward there was a lot of food that needed to be consumed. mmm. food.
SGB fed, exercised, and groomed me... so I was a happy Ross.
I was pretty exhausted so I had to push really hard to keep up when SGB was leading. We used a nice Open Street Map tonight.
Afterward there was a lot of food that needed to be consumed. mmm. food.
SGB fed, exercised, and groomed me... so I was a happy Ross.
9 PM
biking 16:13 [2] 3.4 mi (4:46 / mi) +49m 4:34 / mi
slowly biking home. very full, and legs tired. I think it's too late to rest my legs up for the 5 mile race tomorrow :)
Tuesday Jul 20, 2010 #
9 AM
biking 19:55 [2] 4.02 mi (4:57 / mi) +43m 4:48 / mi
biking to work.
6 PM
biking 27:07 [2] 4.62 mi (5:52 / mi) +47m 5:41 / mi
Finally, I left work early enough on a Tuesday to get to CSU track session on time.
Track 7:30 [2] 1.01 mi (7:26 / mi) +53m 6:23 / mi
warming up before drills and strides. running counterclockwise.
Track 4:00 [2] 0.49 mi (8:10 / mi) +18m 7:19 / mi
Striding the straights, jogging the curves.
Track 35:52 [5] 4.67 mi (7:41 / mi) +235m 6:38 / mi
1200 x 2
800 x 2
400 x 2
magic 800
a nice night, feeling very tired beforehand, but an invigorating workout. I felt tired but motivated when I finished. I think that I'm getting a bit faster, which I suppose is the point.
3:46
3:47
2:28
2:32 (very tired on this one, probably did the first intervals a bit too hard)
1:09
1:07
2:34 (magic 800 is run the straights hard and the curves a bit more relaxed)
800 x 2
400 x 2
magic 800
a nice night, feeling very tired beforehand, but an invigorating workout. I felt tired but motivated when I finished. I think that I'm getting a bit faster, which I suppose is the point.
3:46
3:47
2:28
2:32 (very tired on this one, probably did the first intervals a bit too hard)
1:09
1:07
2:34 (magic 800 is run the straights hard and the curves a bit more relaxed)
biking 34:34 [2] 7.28 mi (4:45 / mi) +108m 4:32 / mi
heading home. I was inspired to do a bit of cooking when I got back. I've been doing my best to clear out the pantry of older half used packages of things. Used up the quinoa. Now I need a good recipe for the rest of the kasha.
Monday Jul 19, 2010 #
9 AM
biking 19:00 [2] 4.0 mi (4:45 / mi)
Biking to work.
6 PM
Road run (Hills) 1:08:12 6.75 mi (10:06 / mi)
Hills on Summit. Left my Garmin sitting on the kitchen counter so these are timed on my Timex. I just melted tonight, so so hot. I had told myself I was going to do 8, and I stuck it out to finish the 8, but it was a real downward spiral in someways. Was giving a full effort the whole time, but I wasn't drinking enough. I did borrow a woman's garden hose after one of the reps. She was watering her hedge and she let me get a drink when I ran over to ask.
(7:20)
1:54 (3:53)
1:56 (4:04)
1:58 (4:24)
2:02 (4:25)
2:07 (4:31)
2:09 (4:34)
2:10 (5:04) drink
2:10 (13:24)
(7:20)
1:54 (3:53)
1:56 (4:04)
1:58 (4:24)
2:02 (4:25)
2:07 (4:31)
2:09 (4:34)
2:10 (5:04) drink
2:10 (13:24)
7 PM
biking 17:00 [2] 3.5 mi (4:51 / mi)
Biking home. I had hoped to meet up with a visiting Feet and the CSU posse for circuit training by the Charles, but I had pressing plans to do a birthday celebration, so I biked home instead.
Sunday Jul 18, 2010 #
12 PM
orienteering 23:44 [5] 3.14 mi (7:34 / mi)
ahr:0 max:0
Sprint on Thompson Island. very fun.
orienteering 22:34 [5] 2.0 mi (11:17 / mi) +21m 10:56 / mi
Doing some chasing intervals with Alex. We went out backwards on the sprint course starting at 6. I gave Alex a bit of a headstart on each leg and then I'd sprint to try to get to the control first. Really fun, sooooo hot though.
Saturday Jul 17, 2010 #
Note
Meant to go up to the Fells and do some course vetting. Got distracted at home cleaning and then running errands. Then it was off to Lori's for dinner featuring special guests Becky and Rob. We had fun mispronouncing gazpacho and I learned a new game (which I just lost) and then frozen yogurt from Berry Line. Awesome.
Friday Jul 16, 2010 #
9 AM
biking 17:48 [2] 3.9 mi (4:34 / mi)
ahr:0 max:0
To work. Did not wake up early enough to do terrain intervals.
6 PM
biking 23:13 [2] 3.75 mi (6:11 / mi)
ahr:0 max:0
From work up to Sommerville to go to an excellent bbq with friends.
11 PM
biking 36:57 [2] 6.99 mi (5:17 / mi)
ahr:0 max:0
After the evening's festivities Dan and I played a few rounds of Tetris Attack. even with several levels of handicap I'm just not good enough to beat him. Got home quite late, but it was worth to get a chance to hang out.
Thursday Jul 15, 2010 #
9 AM
biking 19:00 [2] 4.0 mi (4:45 / mi)
Biking to work. Cool morning.
6 PM
biking 24:43 [2] 4.2 mi (5:53 / mi) +14m 5:49 / mi
doesn't matter what my plan is, I'll always manage to leave the lab about 5 minutes later than would be ideal. rushing to get to Fresh Pond in time for the CSU race.
Trail run 17:07 [5] 3.01 mi (5:41 / mi) +55m 5:23 / mi
tonight was one loop of the pond, a 2.5 mile race. I haven't ever run these races and so I didn't know where the course went. I asked and was told "just follow the pavement" and something about "turn at the building". Right from the start I was running in the lead by myself, dodging other people and their dogs. I was moving okay, but my calves felt a little sore, nothing to slow me down but I think that I've done a lot of high impact running this week. I managed to get back to the finish line at 12:33, at which point it was clarified that I had skipped a loop of the route that goes out on the peninsula a little bit. So, like any orienteering race, I turned around and went back to run that little bit.
My official time was 17:32 but I was only running for 17:07 of that. Next time I will be better informed.
My official time was 17:32 but I was only running for 17:07 of that. Next time I will be better informed.
Trail run 18:15 [2] 2.26 mi (8:05 / mi) +51m 7:33 / mi
A cooldown lap of the pond with Terry, Andy, Jon, and one other (didn't catch the name). Am really glad that I started running with the running section. Thanks, Brendan, for pushing me to come to the track sessions.
biking 29:16 [2] 6.65 mi (4:24 / mi) +106m 4:12 / mi
Biking home from the pond. It's too hot, so as soon as I got home I shaved my head. I was going to try to keep it longish this summer, but it needed to go.
Wednesday Jul 14, 2010 #
9 AM
biking 18:00 [2] 4.0 mi (4:30 / mi)
a little cooler this morning
6 PM
biking 18:00 [2] 3.0 mi (6:00 / mi)
biking over to park street to meet CSU crowd for a street-o. so many stop lights.
7 PM
orienteering (street-o) 1:12:27 [4] 9.0 mi (8:03 / mi)
Lori put together a fun street-o using ( I can only presume) the streets of downtown Boston and a pamphlet from the freedom trail :) g-map of my route. Dave and Barb started immediately from Park Street but Lori, SGB, Ian and I dropped a few things at SGB's office before heading out. We had declared that we should "just start from here" which lead to momentary confusion because Lori and SGB interpreted that to mean, since we were on the line to 5, go to 5 then continue the course and after the finish go to 1-2-3-4. Ian and I took it to mean, just go to control 1 and do the course forward and then finish back at the office. I kept thinking that SGB was going to catch up to me... but really he was already 5 controls ahead!
The map was missing roads, but the building footprints were pretty good. My compass ended up being useless in the urban setting. I did make one rather larger error, I left the bunker hill monument at 90 degrees the wrong way and didn't realize what I'd done until I got to the bottom of the hill.
Really fun, and super sweaty I was pretty tired when I got done, and my legs were feeling the last couple of days. I managed to stay even with Ian on his bike up until 9... then he was gone, gone, gone.
Afterward, good Vietnamese food and great fortune cookies. I figure that Ian, Lori and SGB might also post this, but one of the fortunes read "Alas! The onion you are eating might be someone else's waterlily"
Also, SGB almost snarfed when we mentioned -- in the context of choosing dueling weapons and time -- porridge at sunset.
The map was missing roads, but the building footprints were pretty good. My compass ended up being useless in the urban setting. I did make one rather larger error, I left the bunker hill monument at 90 degrees the wrong way and didn't realize what I'd done until I got to the bottom of the hill.
Really fun, and super sweaty I was pretty tired when I got done, and my legs were feeling the last couple of days. I managed to stay even with Ian on his bike up until 9... then he was gone, gone, gone.
Afterward, good Vietnamese food and great fortune cookies. I figure that Ian, Lori and SGB might also post this, but one of the fortunes read "Alas! The onion you are eating might be someone else's waterlily"
Also, SGB almost snarfed when we mentioned -- in the context of choosing dueling weapons and time -- porridge at sunset.
10 PM
biking 36:00 [2] 7.0 mi (5:09 / mi)
Biking home. Very full. Too many one way roads.
Tuesday Jul 13, 2010 #
9 AM
biking 19:00 [2] 4.0 mi (4:45 / mi)
Biking to work. Not back to a good schedule yet, still sleeping in too late.
6 PM
biking 30:00 [2] 6.25 mi (4:48 / mi)
Heading from work to the track, with a stop at the bike shop for a new tube, so I could quickly replace the one with a slow leak. Stopped to change the tube and had the bad luck to bend the valve stem as I put it on, so I had to change it again. Sigh. Therefore I was quite late arriving at the track.
7 PM
Track 31:35 3.0 mi (10:32 / mi)
The plan was 3 x (1200, 400, 400) 200 rest between each. I missed the warm up, drills, and first 1200. I jumped in and did the rest of the workout with the crew. Not sure what pace I should have been aiming for, but I felt good just sitting behind Mark and trying to mimic his form. He usually pulls away at the end of whatever interval we're running, he speeds up a lot on the last 200 each time. SGB was feeling zippier than I was at the end of the workout, and he did a better job chasing Mark on the last couple.
72
72
3:57
72
69 (Mark was pushing harder on this one)
3:55
73
72
72
72
3:57
72
69 (Mark was pushing harder on this one)
3:55
73
72
8 PM
biking 35:10 [2] 8.25 mi (4:16 / mi)
And skipped the cooldown to maximize the light for the ride home. Threatened to rain the whole time, but just sprinkled a little bit off and on. It's delightfully cool right now.
Monday Jul 12, 2010 #
9 AM
biking 19:00 [2] 4.0 mi (4:45 / mi)
Biking in to work. I was going to run in, but then slept in too late and biking is just a faster way to go.
6 PM
Road run (Hills) 48:09 5.44 mi (8:51 / mi) +272m 7:40 / mi
Wasn't feeling super motivated to do hills... somehow I've come to dread these. But managed to get myself out the door. I had been reading an entry from last summer where I had done 4 reps each under 2 minutes. That got me thinking that I haven't really broken under 2 minutes for this climb in awhile. I decided that I needed to concentrate a little harder on pushing the whole way up the hill.
So I set out to do 5x each under 2 minutes, being very diligent to push hard. I took a lot of rest between each. It was hard, but rewarding, and I managed to get all 5 in. Next week we'll bump it up a bit more.
I could feel my legs a little bit from yesterday, which was quite hilly as well.
1:50
1:55
1:57
1:55
1:57
So I set out to do 5x each under 2 minutes, being very diligent to push hard. I took a lot of rest between each. It was hard, but rewarding, and I managed to get all 5 in. Next week we'll bump it up a bit more.
I could feel my legs a little bit from yesterday, which was quite hilly as well.
1:50
1:55
1:57
1:55
1:57
biking 17:17 [2] 3.89 mi (4:27 / mi) +89m 4:09 / mi
Pumped up the slowly leaking tire, and biked home. Got home late enough that I didn't feel like sorting through the mess of uniforms, or do laundry, or anything equally productive.
Sunday Jul 11, 2010 #
8 AM
Trail run 1:08:58 [5] 7.49 mi (9:12 / mi) +571m 7:27 / mi
Skyline Trail Run. This is the first time that I've ever run this race though I ran the course last summer with Clem, Brendan, and Will. This year it seemed so much hillier :)
I woke up at about 7:15 to get down there for the 8 am start. Glad that it was so early, because it was already pretty hot. I ran in just shorts and my x-talons. A lot of the CSU regulars were in attendance, I saw Andy, SGB, Lori, Katia, Giovanni, and Ian and Presto were cheering/eating grass. Jeff and Judy were pretty busy with race logistics. Incidentally, this run is and has been for many years a fundraiser for US Junior Team, so thanks Jeff!
At the gun, I jumped out ahead to forge across the field to the beginning of the trail. A guy, who I later discovered was the inov8 rep Ben Nephew with a freshly shaved head, took the lead on the path and I was working really hard to keep up. I could hear SGB just behind me as we went along the base of the hill and then turned up the first big climb. Ben disappeared already by the time we got to the top, and as soon as the trail widened enough for SGB to get past he was gone too. Seriously, the last I saw of SGB was when he started heading off the back side of the first hill.
I felt pretty good, the climbs were okay but I felt really slow on the descents... the trails are very rocky and I just wasn't aggressive enough to keep a good pace going down. By the first water stop I was very glad for the water and gatorade and a little while later a passerby cheered me on and said that I was 3 minutes back from the lead. Whew, those guys were running much faster than I was.
I hadn't looked up my time from last year so I didn't have any idea about what my goal should be. I did remember that I was running about the same speed as Hilly last summer, and so I really didn't want to be slow because then she'd be able to gloat about how much faster she was :)
I was still going along okay, running up all the steep climbs until after the last water stop, just after the road crossing... I marched a few of the super steep sections after that. At about an hour I thought that I might be getting to the final climb, as I started up the switchback I noticed that there was a runner coming up the trail behind me. Yikes, I didn't want to have to fight in the finish, I was already feeling like I was slowing down a lot. So I tried to kick it up a notch and just stay enough ahead that I wouldn't have to have a crazy head to head sprint.
Came down the ski slope on the other side and then across the field to the finish, 68:58, (which was faster than last year's 70:14) and was very surprised to discover that my finishing popsicle stick had a number 2 on it. My first worry was that SGB had gotten injured, but he finished soon after and it turns out that he just missed one of the turns and so he added on a bit extra at the road crossing.
Ben was 4 or 5 minutes ahead of me, and certainly out of my reach for my current fitness. He tried to sell me some shoes saying that mine looked like they needed replacing. Hey man, these are my good pair :) orienteering is just a little rougher on the exterior.
Didn't stick around too long, because Sean and Ariane were visiting and I already felt guilty leaving them to go do the race. It was very much worth it though :) good times.
I woke up at about 7:15 to get down there for the 8 am start. Glad that it was so early, because it was already pretty hot. I ran in just shorts and my x-talons. A lot of the CSU regulars were in attendance, I saw Andy, SGB, Lori, Katia, Giovanni, and Ian and Presto were cheering/eating grass. Jeff and Judy were pretty busy with race logistics. Incidentally, this run is and has been for many years a fundraiser for US Junior Team, so thanks Jeff!
At the gun, I jumped out ahead to forge across the field to the beginning of the trail. A guy, who I later discovered was the inov8 rep Ben Nephew with a freshly shaved head, took the lead on the path and I was working really hard to keep up. I could hear SGB just behind me as we went along the base of the hill and then turned up the first big climb. Ben disappeared already by the time we got to the top, and as soon as the trail widened enough for SGB to get past he was gone too. Seriously, the last I saw of SGB was when he started heading off the back side of the first hill.
I felt pretty good, the climbs were okay but I felt really slow on the descents... the trails are very rocky and I just wasn't aggressive enough to keep a good pace going down. By the first water stop I was very glad for the water and gatorade and a little while later a passerby cheered me on and said that I was 3 minutes back from the lead. Whew, those guys were running much faster than I was.
I hadn't looked up my time from last year so I didn't have any idea about what my goal should be. I did remember that I was running about the same speed as Hilly last summer, and so I really didn't want to be slow because then she'd be able to gloat about how much faster she was :)
I was still going along okay, running up all the steep climbs until after the last water stop, just after the road crossing... I marched a few of the super steep sections after that. At about an hour I thought that I might be getting to the final climb, as I started up the switchback I noticed that there was a runner coming up the trail behind me. Yikes, I didn't want to have to fight in the finish, I was already feeling like I was slowing down a lot. So I tried to kick it up a notch and just stay enough ahead that I wouldn't have to have a crazy head to head sprint.
Came down the ski slope on the other side and then across the field to the finish, 68:58, (which was faster than last year's 70:14) and was very surprised to discover that my finishing popsicle stick had a number 2 on it. My first worry was that SGB had gotten injured, but he finished soon after and it turns out that he just missed one of the turns and so he added on a bit extra at the road crossing.
Ben was 4 or 5 minutes ahead of me, and certainly out of my reach for my current fitness. He tried to sell me some shoes saying that mine looked like they needed replacing. Hey man, these are my good pair :) orienteering is just a little rougher on the exterior.
Didn't stick around too long, because Sean and Ariane were visiting and I already felt guilty leaving them to go do the race. It was very much worth it though :) good times.
Saturday Jul 10, 2010 #
11 AM
Trail run 33:02 [2] 1.17 mi (28:14 / mi) +17m 27:01 / mi
Just a short run with Sam on the trails in Hammond Pond.
Does anyone have any successful strategies for what to do when you realize that you're having a really crappy training session? What is the best solution? Cut it short, tough it out, change it to something else? I would think it might be different depending on what kind of training you had planned, orienteering training seems especially tricky because you don't want to build bad habits.
Does anyone have any successful strategies for what to do when you realize that you're having a really crappy training session? What is the best solution? Cut it short, tough it out, change it to something else? I would think it might be different depending on what kind of training you had planned, orienteering training seems especially tricky because you don't want to build bad habits.
Friday Jul 9, 2010 #
Road run 32:00 [2] 4.0 mi (8:00 / mi)
Wow, it's been a long time since I ran with a backpack on. It's not pleasant.
Sean and Ariane came out for the weekend and they were amused at how late I left for work. I think they're probably used to jobs where it's impolite to show up at 9 all sweaty and haggard.
Still haven't unpacked enough or gotten my act together enough to have my Garmin ready and charged.
Sean and Ariane came out for the weekend and they were amused at how late I left for work. I think they're probably used to jobs where it's impolite to show up at 9 all sweaty and haggard.
Still haven't unpacked enough or gotten my act together enough to have my Garmin ready and charged.
Thursday Jul 8, 2010 #
9 AM
biking 18:00 [2] 4.0 mi (4:30 / mi)
Biking to work. maybe a tiny bit of jetlag... makes it harder to get up in the morning. Also, it's way too hot.
6 PM
biking 22:00 [3] 4.8 mi (4:35 / mi)
slow leak in the front tire. biked from work to the track for a few 400s, and then biked home. still too hot.
Track 20:42 2.5 mi (8:17 / mi)
wanted a very quick workout. I got to the track and did a slow mile, then 6x400 with equal rest for each piece. I was thinking about doing 8, but then I was feeling a bit lazy and I was wanting to get home.
69-70-70-73-73-73
very hot, a little windy on the back stretch, and for some reason my feet felt especially hot. Sam got me really nice underarmor thermal dissipation socks... I should wear those next time.
I used my ride home as a cool down.
69-70-70-73-73-73
very hot, a little windy on the back stretch, and for some reason my feet felt especially hot. Sam got me really nice underarmor thermal dissipation socks... I should wear those next time.
I used my ride home as a cool down.
Wednesday Jul 7, 2010 #
7 PM
Trail run (Hills) 37:45 [3] 4.1 mi (9:12 / mi)
Flight cancellation meant that we got up terrifyingly early to fly through Atlanta to Boston (which got me in 2 hours earlier than the next direct flight. Sorry Sam). I got to work in the early afternoon, and was pretty productive given that I hadn't gotten much quality or quantity of sleep.
The original plan was to meet up with CSU for some Summit Ave hills but then I suggested to Sam that we could get a head start (and thus get back and get to bed earlier) if we ran hills on our own. I feel a bit guilty about not running with the crew, to be honest.
We did a quick lap of the park and then 5 reps of Peter's Hill in the arboretum followed by a cooldown lap. Running felt good, I suppose a couple days off will have that effect. I ended up cutting down by a second each one.
59-58-57-56-55 with about a 3 minute jog back to the base each time.
One topic of conversation (in a round about way) was the importance of a positive attitude in training. I think that this is separate from having a positive attitude while racing -- it is easier to do your best and push your hardest over a short duration -- but I wonder if it makes a difference to be confident and optimistic in the longterm setting of a whole season. I would think that the biggest noticeable effect would be on the enjoyment (and thus morale) of training... but it is conceivable that there would be no actual measurable change with optimism vs pessimism.
The original plan was to meet up with CSU for some Summit Ave hills but then I suggested to Sam that we could get a head start (and thus get back and get to bed earlier) if we ran hills on our own. I feel a bit guilty about not running with the crew, to be honest.
We did a quick lap of the park and then 5 reps of Peter's Hill in the arboretum followed by a cooldown lap. Running felt good, I suppose a couple days off will have that effect. I ended up cutting down by a second each one.
59-58-57-56-55 with about a 3 minute jog back to the base each time.
One topic of conversation (in a round about way) was the importance of a positive attitude in training. I think that this is separate from having a positive attitude while racing -- it is easier to do your best and push your hardest over a short duration -- but I wonder if it makes a difference to be confident and optimistic in the longterm setting of a whole season. I would think that the biggest noticeable effect would be on the enjoyment (and thus morale) of training... but it is conceivable that there would be no actual measurable change with optimism vs pessimism.
Tuesday Jul 6, 2010 #
Note
Travel day. Woke up earlyish and said goodbye to Dev and Zan (thanks for letting us crash your vacation) and then Carol and Greg. We drove back down to Calgary and hung out with Sandra in the airport a bit ( trying and failing to hear about how JWOC has been going, crummy internet). We cut it a bit close, but got through the stagnant customs and security lines and aboard our flight.
We boarded our flight back to Boston too, but then as we were taxiing to the runway, there was some engine trouble and we went back to the gate... waited awhile and then the flight was ultimately canceled. We got shipped off to a nice hotel (but the hotel shuttle was awful) and slept about 3 hours before turning around and coming right back.
Airports aren't always very nice. Good thing the rest of the trip was awesome enough to make up for the crummy last leg.
We boarded our flight back to Boston too, but then as we were taxiing to the runway, there was some engine trouble and we went back to the gate... waited awhile and then the flight was ultimately canceled. We got shipped off to a nice hotel (but the hotel shuttle was awful) and slept about 3 hours before turning around and coming right back.
Airports aren't always very nice. Good thing the rest of the trip was awesome enough to make up for the crummy last leg.
Monday Jul 5, 2010 #
Note
Woke up, and headed up to the Banff hotsprings for a soak (and a few rounds of Mafia) and then some Thai food in the town (and picking up 114 pennies up from the middle of Caribou street). We said goodbye to Kat and Boris and drove up to visit Lake Louise and Lake Moraine. A short hike and an aborted attempt to cross the inlet stream by tossing in stepping stone at Lake Louise, and a really short hike and some Pika sightings at Lake Moraine.... then we drove back to Banff for Greek food before bed (I don't know if I have ever eaten more meals out at restaurants than during this trip!)
Sunday Jul 4, 2010 #
Trail run 15:21 [5] 3.2 km (4:48 / km) +65m 4:21 / km
Was pretty excited for this race, reports from the woods gave the impression of really fast running, very visible controls/features, with the frisbee golf poles acting as particularly nice beacons. I had pretty high expectations for myself, as sprint discipline races are ones at which I typically excel. I got pretty psyched up cheering our women into the finish and everything seemed good to go as I approached the start line. Flipped over the map and immediately got cruising... the first climb was a reminder that we had already had a few races under our belt, but I reminded myself that everyone was going to feeling just as tired on the climb. slowed a step or two as I came across to #2, as I could see another control farther on and I didn't want to make a mistake. no problem to 3, and I had already decided to go right around the building on 4 ( seemed a little shorter) felt like things were going just a tad slow as I cleared the little loop of 4-5-6 but happy with how in control I was being ( took a little fall coming back up to 6, costing a second or so). stayed high on 7 going high of the thicket and staying up on the earth bank, which I thought was good (but turns out to have been a little slower than some of the other approaches). Nailed 8 by contouring well, and up to 9. I was feeling tired here too, but nothing out of the ordinary for a sprint race. stayed in the woods quite a long while on the way to 10 the spectator control, and then came up well to 11-12 (trampled vegetation made 12 especially easy by the time I came through....benefit of being in the Red Group??) so far a technically clean race. I pushed out on the line and then decided the woods were too green so I headed out to the trail. As I came off the trail bend I got a little too far to the right, and saw a control from another course. I ran past it but didn't lose too much time apart from being way off on my line. 14 was no problem, and I stayed a little too high on 15. 16 was a huge mistake, I ran past a big distinct boulder, and needed to cross a trail and then come off a bend on the second trail. I had a lapse in concentration and when I got to the trail I thought it looked really big like the second trail I was supposed to get to. I changed my line to adjust for the fact that I thought I had gotten to the farther trail, and I attacked into the wood trying to find the clearing... I realized my mistake quickly, but then had to come back and find the flag. Michal Besta caught up there, and I tried to fight past him on the forest trail into the arena. I pushed as hard as I could, very glad to have a lot of people cheering as I rounded the track.
Even with a clean race I was not running fast enough to be a threat today. I wonder what was missing? maybe three previous days of racing (also the long was quite brutal). Some more speed work before Trondheim though, and I need to work on my concentration.
Even with a clean race I was not running fast enough to be a threat today. I wonder what was missing? maybe three previous days of racing (also the long was quite brutal). Some more speed work before Trondheim though, and I need to work on my concentration.
Thursday Jul 1, 2010 #
1 PM
orienteering 19:26 [0] 1.91 mi (10:11 / mi) +191m 7:46 / mi