Training Log Archive: iansmithIn the 31 days ending Dec 31, 2013:
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Tuesday Dec 31, 2013 #
9 PM
Running 1:07:59 [1] 12.88 km (5:17 / km) +115m 5:03 / km
shoes: 201304 Asics Gel Cumulus 13
Last run of the year! I listened to Daniel Brown's audiobook The Boys in the Boat, a non-fiction account of the 1936 US men's Olympic crew eight. It has been motivating and captivating thus far. Conditions were cold: -5 C; I wore SL bottom/SLS top + gloves and balaclava.
Sunday Dec 29, 2013 #
1 PM
Hiking 1:00:00 [1] 5.0 km (12:00 / km) +770m 6:47 / km
I did my standard hike up North Franklin with a mix of running and walking. I ran the entire way down. The vista was extraordinary (pics to come). The trail I hiked was wide and smooth for most of its length - about 1.5 - 2m wide, nearly big enough to drive a vehicle. However, parts of it were narrow, uneven, and rockier than the Fells Skyline.
Running 1:00:00 [2] 8.0 km (7:30 / km)
The running component of my hike.
Saturday Dec 28, 2013 #
4 PM
Running 1:26:44 15.58 km (5:34 / km) +5m 5:34 / km
ahr:145 max:161
Long, easy, slow run around the 'hood. I got lost a few times. My throat is still a little irritated, but I seem to be hale enough for gentle exercise.
Friday Dec 27, 2013 #
Note
(rest day)
My family has had a cold over the past few days. I had an irritated throat today, so I decided to take a precautionary rest day.
Thursday Dec 26, 2013 #
7 PM
Running intervals 54:13 9.91 km (5:28 / km) +24m 5:24 / km
ahr:148 max:182 shoes: 201210 Inov-8 Road X 255
I tried to run a VO2 max interval workout, but my result was feeble. The plan was to run 4x1000, 4x400. I warmed up for about 15 minutes and ran a few strides. My hands were still a bit cold; it was 10 C, and I was only wearing an SS top. Perhaps if I had been warmer when I started the intervals, I would have performed better. My splits were 3:50, 3:52, 4:00, 4:02; I hope that my sluggishness is due to the altitude or travel stress.
Wednesday Dec 25, 2013 #
5 PM
Running 1:04:10 12.53 km (5:07 / km)
ahr:156 max:163
Easy Christmas run along the river. I felt a little tired - possibly from travel, altitude, or caffeine withdrawal.
Tuesday Dec 24, 2013 #
Note
I have a peculiar habit of falling asleep on planes, sleeping through takeoff, then waking in the air. I am often tired before flight, and the hum of the engines is soporific. Still, I have slept through about 75% of takeoffs this year.
C • Me too 10
Monday Dec 23, 2013 #
10 PM
Running tempo 1:02:18 12.44 km (5:01 / km) +4m 5:00 / km
ahr:151 max:173 shoes: 201210 Inov-8 Road X 255
Evening threshold run. Conditions were ideal - clear skies, a temperature of about 3 C, and wet but not frozen ground. My workout was 3 x 10 minute cruise intervals, with a target heart rate of 170. Apparently, I was running too gingerly, though it didn't really feel that at the time. Though my pace was apparently a bit slow, it was still a very satisfying workout, and the 30 minutes may have been too much given my current regimen.
Running 16:33 2.89 km (5:43 / km) +33m 5:25 / km
ahr:149 max:165 shoes: 201210 Inov-8 Road X 255
Run home. Legs felt like pudding.
Sunday Dec 22, 2013 #
10 PM
Running 1:11:35 13.86 km (5:10 / km) +44m 5:05 / km
ahr:150 max:160 shoes: 201304 Asics Gel Cumulus 13
Easy run around the river in the fog. I made an effort to run on grass rather than hard surfaces, though my triceps and legs felt slightly sore after yesterday's skiing. I felt serene in the quiet.
Saturday Dec 21, 2013 #
3 PM
Cross Country Skiing 2:05:28 16.18 km (7:45 / km) +34m 7:40 / km
ahr:123 max:150
This was my first cross country outing of the season - a visit to Weston. It was warm - around 10 C, but there were 20-25 cm of snow on the ground. The snow surface was soft and slushy in some places. With my sad technique, I cruised around and flailed a bit, chiefly doing V2 alternate.
Thursday Dec 19, 2013 #
7 PM
Running 19:33 3.65 km (5:21 / km) +14m 5:15 / km
ahr:145 max:168 shoes: 201304 Asics Gel Cumulus 13
Run to track after Roger's farewell Sushi dinner at Fuji.
Running 1:04:17 10.8 km (5:57 / km)
ahr:147 max:180 shoes: 201304 Asics Gel Cumulus 13
The third CSU indoor track workout. I arrived just as John was explaining the workout - just in time to catch all the running. The drills would have been beneficial, of course.
The workout was short: 1000, 800, 2x6, 2x4, 2x2. I tacked on an extra 200 at the end to run with Magnus and Izzy on their last bout. I felt sluggish - which I attributed to the sushi and general fatigue. I hung with the fast group, but backed off when I felt like I was working too hard. My splits are revealing - I shouldn't really be running any faster than 3:30/km, and 40s/200 on the shorter guys.
Splits:
1000: 3:22
800: 2:46
600s: 2:00, 2:02
400s: 79, 73
200s: 33, 33, 31
Oops. I chatted a bit with Amory and Kevin, and introduced myself to Kent, a speedy masters runner. O-attendance was good, with Alex, Magnus, Izzy, and Barb. Magnus greeted me with a cheeky smirk when I showed up late.
The workout was short: 1000, 800, 2x6, 2x4, 2x2. I tacked on an extra 200 at the end to run with Magnus and Izzy on their last bout. I felt sluggish - which I attributed to the sushi and general fatigue. I hung with the fast group, but backed off when I felt like I was working too hard. My splits are revealing - I shouldn't really be running any faster than 3:30/km, and 40s/200 on the shorter guys.
Splits:
1000: 3:22
800: 2:46
600s: 2:00, 2:02
400s: 79, 73
200s: 33, 33, 31
Oops. I chatted a bit with Amory and Kevin, and introduced myself to Kent, a speedy masters runner. O-attendance was good, with Alex, Magnus, Izzy, and Barb. Magnus greeted me with a cheeky smirk when I showed up late.
11 PM
Running 16:48 2.72 km (6:10 / km) +28m 5:52 / km
ahr:145 max:156 shoes: 201304 Asics Gel Cumulus 13
Wednesday Dec 18, 2013 #
9 AM
Running 16:03 2.86 km (5:36 / km) +3m 5:35 / km
ahr:148 max:159 shoes: 201304 NB 860
8 PM
Running 51:01 9.12 km (5:35 / km) +35m 5:29 / km
ahr:148 max:159 shoes: 201304 NB 860
Easy run; 20-30 cm of snow on the ground and in the streets.
Tuesday Dec 17, 2013 #
Note
The 2014 USATF New England Road Racing Grand Prix looks fun, but I have no interest in running a marathon next year, and some of the races are poorly timed with respect to orienteering events. Alas.
7 PM
Running (Treadmill) 55:00 11.5 km (4:47 / km)
ahr:170
Tonight's workout was a threshold run, but snow has been steadily falling all day, and about 10 cm had settled on the ground. I went to the War Memorial Pool and ran 55 minutes on the treadmill. My workout was 15 minutes of warmup at 7.2 mph, 3 x 7 minute cruise intervals at 9.1 mph (2 minutes rest at 6 mph), and 15 minutes of cooldown. Running on the treadmill was incredibly warm and sweaty, but c'est la vie.
Strength training (Shoveling snow) 20:00 [3]
I'm still not used to snow, so this was a delightful novelty.
Sunday Dec 15, 2013 #
9 AM
Running 10:00 [1] 1.8 km (5:33 / km)
shoes: 201304 Inov-8 Oroc 280s
Warmup.
Orienteering 38:21 [4] 6.44 km (5:57 / km) +15m 5:53 / km
23c shoes: 201304 Inov-8 Oroc 280s
Middle Distance course. To me, this race was more important than the Night because it was a relevant ranking race, of which there are no more before Team Trials next year. The map was open and sprintesque (1:7500) and was exposed to wind to exacerbate the cold.
While I was descending to a stream crossing to 4, my right glove was ripped off by a tree on the bank, ejecting my SI stick into the stream despite the wrist strap. It disappeared beneath the opaque water by the bank, and it took considerable fortune and a moment of fishing around in freezing cold water to recover it. I abandoned my soaked glove at 4.
I was generally clean, but I felt slow through most of the open running. Nailing routes through the green was a big challenge: my hands were occupied pushing vegetation out of the way, so I didn't look at my compass as much as was advisable. I had a 15s mistake at 10 and a 30s mistake with poor microroute to 11. 12-14 were good, but I attacked the wrong hill at 15 and lost 30s correcting. Most tragically, I decided to run around in the fields to 17 rather than going straight through some reentrants for a 20s route choice error. At the end, seeing Izzy ahead of me motivated some extra speed on the last 2-3 controls, and I caught up to her in the chute.
The course was much more like a long sprint than a middle distance, which probably explains the tight finishing times. I'm satisfied with my performance relative to the field, though no one had a clean run and put the hammer down. I need to get faster.
While I was descending to a stream crossing to 4, my right glove was ripped off by a tree on the bank, ejecting my SI stick into the stream despite the wrist strap. It disappeared beneath the opaque water by the bank, and it took considerable fortune and a moment of fishing around in freezing cold water to recover it. I abandoned my soaked glove at 4.
I was generally clean, but I felt slow through most of the open running. Nailing routes through the green was a big challenge: my hands were occupied pushing vegetation out of the way, so I didn't look at my compass as much as was advisable. I had a 15s mistake at 10 and a 30s mistake with poor microroute to 11. 12-14 were good, but I attacked the wrong hill at 15 and lost 30s correcting. Most tragically, I decided to run around in the fields to 17 rather than going straight through some reentrants for a 20s route choice error. At the end, seeing Izzy ahead of me motivated some extra speed on the last 2-3 controls, and I caught up to her in the chute.
The course was much more like a long sprint than a middle distance, which probably explains the tight finishing times. I'm satisfied with my performance relative to the field, though no one had a clean run and put the hammer down. I need to get faster.
Running 21:43 [1] 3.56 km (6:06 / km) +1m 6:06 / km
shoes: 201304 Inov-8 Oroc 280s
Saturday Dec 14, 2013 #
Note
On Saturday, December 14, CSU Bowling hosted the first North American Bowling Orienteering Club Championships at Ringo Lanes in Cincinnati. Turnout was quite good given the impromptu nature of the BCCs - Chicago showed up with two teams, SMOC brought most of a team, and CSU and DVOA each had a team. MNOC showed bold enthusiasm mustering two teams, but the organizer failed to update them when the location changed, and they were robbed of their placement. Congratulations to the first North American Bowling Orienteering Club Champions, Chicago Orienteering Club!
Results:
1) CAOC A: 412 - Charlie Shahbazian, Chris Svoboda, Matthias Eriksson
2) CAOC B: 382 - Michael Collins, Maricel Olaru, Bruce Metz, Ivan Petrov
3) CSU: 346 - Greg Walker, Ken Walker, Ian Smith
4) DVOA: 291 - Wyatt Riley, Clem McGrath, Vadim Masalkov
5) SMOC: 256.5 - Ali Crocker, Tom Allen
The rules were simple: teams consist of up to 4 people, and the sum of the top three scores for a single game determines the team score. I imagine there will be variants, but the CSU Bowling board met and quickly settled on this configuration. As this was the inaugural year, SMOC was given special dispensation by the rules committee to multiply their score by 1.5, as they only had two bowlers in attendance. To be eligible for the NABOCCs, a team had to meet eligibility requirements for the US Relay Champs, with the allowance that they could be a club from any country (e.g. Canada). All the teams in attendance were American, but we expect international attendance when the advance notice of the champs is more than 5 hours.
Ringo Lanes turned out to be an almost ideal location - cheap beer, a good atmosphere, and nostalgic manual scoring with no electronic tomfoolery. Chicago quickly showed their prowess, with a dominating performance. Great fun was had by all. We look forward to adding this event to next year's Relay Champs program with the event to follow on the same day as the Relay Champs. We also hope to add a Junior class. CSU Bowling is considering adding the requirement that every Bowling Club team have at least 2 M21s, but the rules committee has yet to meet to discuss the issue.
Results:
1) CAOC A: 412 - Charlie Shahbazian, Chris Svoboda, Matthias Eriksson
2) CAOC B: 382 - Michael Collins, Maricel Olaru, Bruce Metz, Ivan Petrov
3) CSU: 346 - Greg Walker, Ken Walker, Ian Smith
4) DVOA: 291 - Wyatt Riley, Clem McGrath, Vadim Masalkov
5) SMOC: 256.5 - Ali Crocker, Tom Allen
The rules were simple: teams consist of up to 4 people, and the sum of the top three scores for a single game determines the team score. I imagine there will be variants, but the CSU Bowling board met and quickly settled on this configuration. As this was the inaugural year, SMOC was given special dispensation by the rules committee to multiply their score by 1.5, as they only had two bowlers in attendance. To be eligible for the NABOCCs, a team had to meet eligibility requirements for the US Relay Champs, with the allowance that they could be a club from any country (e.g. Canada). All the teams in attendance were American, but we expect international attendance when the advance notice of the champs is more than 5 hours.
Ringo Lanes turned out to be an almost ideal location - cheap beer, a good atmosphere, and nostalgic manual scoring with no electronic tomfoolery. Chicago quickly showed their prowess, with a dominating performance. Great fun was had by all. We look forward to adding this event to next year's Relay Champs program with the event to follow on the same day as the Relay Champs. We also hope to add a Junior class. CSU Bowling is considering adding the requirement that every Bowling Club team have at least 2 M21s, but the rules committee has yet to meet to discuss the issue.
11 AM
Running 12:00 [1] 2.0 km (6:00 / km)
shoes: 201304 Inov-8 Oroc 280s
Warmup before my relay leg.
Orienteering 27:42 [4] 5.0 km (5:32 / km)
shoes: 201304 Inov-8 Oroc 280s
US Relay Champs, CSU Leg 3. Conditions were again pretty grim with an intermittent freezing rain. There was about 5-8 cm of snow on the ground from previous days that had melted and refrozen, and the trails were a little treacherous. Speedy and Zac had pulled away from Greg and Izzy, so I started a few minutes behind Clem. My goal was to pick up as much time on Clem as possible to put Ken within striking distance.
I navigated adequately, with no huge errors, but my microroutes were unspectacular - losing some time on the first controls. I couldn't get my legs moving quickly; I felt sluggish - possible because I wasn't warm enough. I decided to go right around the lake to 10 - which I think was a good route choice, but I lost the trail at one point, ended up in a small clearing, and had to scramble up and over a spur to recover it. I saw Clem twice - going to 3 and going to 10 - which forebode that I was not closing.
It was disappointing to not make any progress, but CSU put forth a great effort in difficult conditions. We were competitive, but the Four Horsemen proved to be too much for us. Fortunately, I ran Green, so I wasn't Aligatored like those poor souls on Red. :)
I navigated adequately, with no huge errors, but my microroutes were unspectacular - losing some time on the first controls. I couldn't get my legs moving quickly; I felt sluggish - possible because I wasn't warm enough. I decided to go right around the lake to 10 - which I think was a good route choice, but I lost the trail at one point, ended up in a small clearing, and had to scramble up and over a spur to recover it. I saw Clem twice - going to 3 and going to 10 - which forebode that I was not closing.
It was disappointing to not make any progress, but CSU put forth a great effort in difficult conditions. We were competitive, but the Four Horsemen proved to be too much for us. Fortunately, I ran Green, so I wasn't Aligatored like those poor souls on Red. :)
Friday Dec 13, 2013 #
7 PM
Running 10:00 [1] 1.8 km (5:33 / km)
shoes: 201304 Inov-8 Oroc 280s
Warmup.
Orienteering 1:35:43 [3] 11.16 km (8:35 / km) +256m 7:42 / km
19c shoes: 201304 Inov-8 Oroc 280s
OCIN Night-O Champs, Hueston Woods. Conditions were pretty grim - temperature below freezing, 2-3 inches of icy snow on the ground, and intermittent flurries late in my course. I previously visited this map for the ARDF champs in 2010 and found it muddy with very steep reentrants. A brutal climb out of a 10m reentrant en route to 2 reinforced that perception.
I found that even during the winter, the inadequately mapped vegetation was thick and impassable in many places. I changed routes after a little over a minute on the way to 9, and my road route turned out to be slow. I planned to go straight to 11, but when I tried to cross the power lines, I found an impenetrable wall of thistles, thorns, and green briar that forced me to back out and go around on a trail. I had a meltdown on 14 when I counted reentrants inaccurately and the trail proved too numerous to help.
While running on a trail to 17, I discovered the ground below me splintering as though I were running on an icy stream. I broke through a few times and discovered that under 1-2 inches of crumbly ice was a thick layer of liquid mud. I guess it doesn't go away, even in the winter.
I was happy to survive the course, but I did little else. Given how important the relay champs were, I wasn't attacking the course with my maximum effort, but I was outclassed today and defeated by the map and elements.
I found that even during the winter, the inadequately mapped vegetation was thick and impassable in many places. I changed routes after a little over a minute on the way to 9, and my road route turned out to be slow. I planned to go straight to 11, but when I tried to cross the power lines, I found an impenetrable wall of thistles, thorns, and green briar that forced me to back out and go around on a trail. I had a meltdown on 14 when I counted reentrants inaccurately and the trail proved too numerous to help.
While running on a trail to 17, I discovered the ground below me splintering as though I were running on an icy stream. I broke through a few times and discovered that under 1-2 inches of crumbly ice was a thick layer of liquid mud. I guess it doesn't go away, even in the winter.
I was happy to survive the course, but I did little else. Given how important the relay champs were, I wasn't attacking the course with my maximum effort, but I was outclassed today and defeated by the map and elements.
Thursday Dec 12, 2013 #
Note
slept:10.0 (sick) (rest day)
I have been feeling inexplicably under the weather this week despite no overt symptoms. I am compensating with extra fluids and rest. I would consider trying to train through it if not for the A-meet this weekend.
Monday Dec 9, 2013 #
Note
I look forward to the challenge of facing AliC (and others, e.g. ken, biggins) on the M21 courses in Ohioland this weekend. It is regrettable that the DVOA folks will not be at the Night-O.
Sunday Dec 8, 2013 #
10 PM
Running long 1:36:55 17.78 km (5:27 / km) +99m 5:18 / km
ahr:147 max:169 shoes: 201304 NB 860
Conditions were lightly snowy for my long run. Shortly after I started, I decided to return to my apt to acquire more clothing. For the duration, I wore LSL, tights, gloves, and a balaclava. I continued The Kite Runner and was a bit chilly and a little tired by the end.
Saturday Dec 7, 2013 #
1 PM
Running 56:52 7.89 km (7:12 / km) +158m 6:33 / km
ahr:138 max:171 shoes: 201304 NB 860
Friday Dec 6, 2013 #
Note
Yay Route to Christmas!
November was a bit of a disaster, with only 200 km of running and orienteering. I was pretty trashed after trips to the Bay area and DVOAland - probably due to insufficient sleep to recover from the stresses of travel and competition. I'm excited about December to get back into a solid training routine.
November was a bit of a disaster, with only 200 km of running and orienteering. I was pretty trashed after trips to the Bay area and DVOAland - probably due to insufficient sleep to recover from the stresses of travel and competition. I'm excited about December to get back into a solid training routine.
Thursday Dec 5, 2013 #
6 PM
Running 18:04 3.7 km (4:53 / km) +14m 4:48 / km
ahr:146 max:160 shoes: 201210 Inov-8 Road X 255
Run to track workout. The weather was very pleasant - nearly 10 C, with a light fog.
Running 30:41 6.0 km (5:07 / km) +1m 5:07 / km
ahr:157 max:183 shoes: 201210 Inov-8 Road X 255
CSU Indoor Track workout. The orienteering turnout was good, with Alex, Magnus, newcomer Barb, Raphi, and me. Good times were had by all. Fearless leader Terry was out, but other fearless leader John chose a gentle workout of 2x800, 4x400 to get everyone into indoor track mode. The 800s were supposed to be 5k and 3k pace respectively.
Splits:
800s: 2:47, 2:40
400s: 74, 73, 75, 72
Bonus 200: 33
I tagged behind Patrick, Tom, Amory, and John; I'm quite astonished to see my 400 times. Fortunately, I have ordered a cheap splits watch off Amazon so I will be able to actually read my watch. I need to get either my 305 or 405 refurb'd (probs 305, as its nonfunctional) for track workouts, which is really the only time I need to be able to see the screen, apart from when I'm using my forerunner in map mode to cheat.
Splits:
800s: 2:47, 2:40
400s: 74, 73, 75, 72
Bonus 200: 33
I tagged behind Patrick, Tom, Amory, and John; I'm quite astonished to see my 400 times. Fortunately, I have ordered a cheap splits watch off Amazon so I will be able to actually read my watch. I need to get either my 305 or 405 refurb'd (probs 305, as its nonfunctional) for track workouts, which is really the only time I need to be able to see the screen, apart from when I'm using my forerunner in map mode to cheat.
Running 23:29 4.05 km (5:48 / km) +26m 5:37 / km
ahr:143 max:190 shoes: 201210 Inov-8 Road X 255
Run home. Acquired burrito.
Strength training 10:00 [3]
Some running drills before the track workout. Bounds, skips, flexibility exercises, and dynamic stretches.
Wednesday Dec 4, 2013 #
9 AM
Running 14:59 [1] 2.73 km (5:29 / km) +2m 5:28 / km
shoes: 201304 NB 860
Commute with heavy backpack.
10 PM
Running 32:10 [1] 6.33 km (5:05 / km) +32m 4:57 / km
shoes: 201304 NB 860
Run home.
Tuesday Dec 3, 2013 #
6 PM
Running 1:03:48 13.41 km (4:45 / km) +31m 4:42 / km
ahr:159 max:179 shoes: 201304 NB 860
Threshold workout. I warmed up for twenty minutes, then ran from the Longfellow bridge to River St on the south side of the river. This route is about 5 km and doesn't cross streets. I was aiming for about 4:00/km, but I'm satisfied with the pace, especially with the ahr of 175 (a little high). There was a chill headwind for much of the run. I continued The Kite Runner.
Sunday Dec 1, 2013 #
Event: Mt. Tom
2 PM
Orienteering (Control pickup) 45:00 [1] 6.19 km (7:16 / km) +216m 6:11 / km
7c shoes: 201304 Inov-8 Oroc 280s
Mount Tom is delightful.