Training Log Archive: iansmithIn the 7 days ending Feb 3, 2013:
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Sunday Feb 3, 2013 #
5 PM
Running 1:17:41 13.83 km (5:37 / km) +32m 5:33 / km
ahr:143 max:154 shoes: 201210 Inov-8 Road X 255
Easy run around Boston. I had planned to either go to Nottingcook or Breakheart for some O-training, but I was tired from yesterday's effort. I'm going skiing next weekend, and Nottingcook will likely have to wait until Feb 23-24. A light snow fell on Boston, with about a cm of snow covering the ground. Traction was reduced, and my Road X 255s have smooth soles. I ran at a comfortable pace, avoided slipping, and was unconcerned with hitting the usual 5 min/km.
While it seems there are many different schools of thought in running, conventional wisdom dictates that the distribution of training intensities be pyramidal - with perhaps 10% of volume at vVO2 max, 15-20% at threshold, and the rest in the aerobic regime. What should the distribution be for orienteering training? Perhaps the total volume should maintain the pyramidal distribution. I suppose ideally, I would spend all my time running in the woods, but this isn't practical; any running excursion already has a 20-30 minute overhead for stretching, showering, and logging. Orienteering has the added travel cost.
This week was successful; I hit my 75 km training goal. I took two rest days, but one is certainly allowed, and the other was to rest before my race. The week's lesson is that I need to race less and train more, especially in the woods.
While it seems there are many different schools of thought in running, conventional wisdom dictates that the distribution of training intensities be pyramidal - with perhaps 10% of volume at vVO2 max, 15-20% at threshold, and the rest in the aerobic regime. What should the distribution be for orienteering training? Perhaps the total volume should maintain the pyramidal distribution. I suppose ideally, I would spend all my time running in the woods, but this isn't practical; any running excursion already has a 20-30 minute overhead for stretching, showering, and logging. Orienteering has the added travel cost.
This week was successful; I hit my 75 km training goal. I took two rest days, but one is certainly allowed, and the other was to rest before my race. The week's lesson is that I need to race less and train more, especially in the woods.
Saturday Feb 2, 2013 #
8 AM
Running warm up/down 7:04 [1] 1.17 km (6:02 / km)
shoes: 201210 Inov-8 Road X 255
Warmup with bgallup before the fudgcicle 5k. It was cold and in Tewksbury.
Running race 19:55 5.0 km (3:59 / km) +8m 3:57 / km
ahr:177 max:183 shoes: 201210 Inov-8 Road X 255
Second 5k road race; my result was very disappointing; I had hoped to at least run under 19 minutes. Conditions weren't great - the temperature was 18 F, but otherwise clear. I wore SLS shirts, LS tights, gloves, and a balaclava. The 5k was a fun, minimalist event; the recommended donation entry fee was $1.
I maneuvered to the front of the group before the race after a brief warmup with Ben, and quickly settled into fourth in the first minute behind blue tights guy. I felt ok out of the start but was wary of going out too fast. I only looked at my watch once in the first kilometer, and passed through the first mile in a sluggish 6:20. I kicked a little at the end, but I didn't have a good sense of when was the right time to do whatever on the course. I saw only the first and third mile marker.
So, not good. I'm pretty sure Philippe Adamski can tap dance a 5k in less than 19. I suppose I will hope this race isn't reflective of my true fitness and try again in March.
I maneuvered to the front of the group before the race after a brief warmup with Ben, and quickly settled into fourth in the first minute behind blue tights guy. I felt ok out of the start but was wary of going out too fast. I only looked at my watch once in the first kilometer, and passed through the first mile in a sluggish 6:20. I kicked a little at the end, but I didn't have a good sense of when was the right time to do whatever on the course. I saw only the first and third mile marker.
So, not good. I'm pretty sure Philippe Adamski can tap dance a 5k in less than 19. I suppose I will hope this race isn't reflective of my true fitness and try again in March.
C • Adamski 14
Running warm up/down 23:16 [1] 3.14 km (7:25 / km)
shoes: 201210 Inov-8 Road X 255
Cool down with "backup Dan" around the parking lot. We chatted and tittered about the latest and greatest in northeastern O-land.
11 AM
Running warm up/down 10:00 [1] 2.0 km (5:00 / km)
shoes: 201206 Inov-8 X-talon 212
I drove to Waltham to pick up Anna from the T and Andrew from the commuter rail, then we moseyed over to the Fells to run some old CSU 2009 A-meet courses. I had been dormant for a few hours, so we warmed up and discussed various topics like jetpacking.
Orienteering 37:18 5.49 km (6:48 / km) +103m 6:13 / km
ahr:165 max:180 10c shoes: 201206 Inov-8 X-talon 212
CSU Blue qualifier rerun. I was not successful turning on my O-brain and immediately (and non-chalantly) overran the first control. Bear Hill is trickier in places than I gave it credit, and the trails immediately confused me. It's also very hard to interpret subtle 2.5m contours. Three minutes lost. I refocused, and did ok on control 2 (split 3). I'm not sure if I was on the right bare rock at 3 and spent about a minute looking around before continuing. I totally misread the contours at 6, losing about a minute. The trails around 9 and 10 were just as confusing as last time, and I accidentally skipped the last two controls.
Orienteering 57:19 7.12 km (8:03 / km) +154m 7:16 / km
ahr:157 max:217 17c shoes: 201206 Inov-8 X-talon 212
CSU Blue Final from the 2009 A-meet. After the first disappointment, I rested for about ten minutes, then set out again. Anna did a tempo workout by following me for the first few controls. I felt ok through 5, though I wasn't all that confident about which cliff was which at 5. I massively erred at 6, spending over three minutes on an 80m leg, and I'm pretty sure I never actually got there. After that, I decided to relax a bit and take the course more as an exercise. I focused on having a good plan, reading ahead, and executing cleanly.
I messed up the second visit to the water control, and spent a bit of time stopped and trying to decipher the terrain. I also slowed (and took a bad route) to 14, and stopped in the circle for about a minute to read stuff. I visited all the controls this time.
It was a mistake to try to run three hard races. Learning to orienteer is like learning to play a musical instrument. When you have a challenging piece to learn, you don't start by playing it at full speed. You work up to it, and spend at least half of your practice time working on specific techniques - in brass land, that consists of long tones, etudes, articulation exercises, and all the other mundane stuff that is never performed. Similarly, orienteering training should consist of lots of focused techniques that are never specifically raced - contour-O, window-O, compass training, line-O, attackpoint exercise, route choice, armchair exercises, simplification, and so on. Just racing all the time is like trying to perfect a musical piece by playing it over and over again without actually practicing.
As should be unsurprising, my legs felt tired by the end of the day.
I messed up the second visit to the water control, and spent a bit of time stopped and trying to decipher the terrain. I also slowed (and took a bad route) to 14, and stopped in the circle for about a minute to read stuff. I visited all the controls this time.
It was a mistake to try to run three hard races. Learning to orienteer is like learning to play a musical instrument. When you have a challenging piece to learn, you don't start by playing it at full speed. You work up to it, and spend at least half of your practice time working on specific techniques - in brass land, that consists of long tones, etudes, articulation exercises, and all the other mundane stuff that is never performed. Similarly, orienteering training should consist of lots of focused techniques that are never specifically raced - contour-O, window-O, compass training, line-O, attackpoint exercise, route choice, armchair exercises, simplification, and so on. Just racing all the time is like trying to perfect a musical piece by playing it over and over again without actually practicing.
As should be unsurprising, my legs felt tired by the end of the day.
Strength training 6:12 [1]
ahr:125 max:144 shoes: 201206 Inov-8 X-talon 212
Some core with Anna and Andrew.
Thursday Jan 31, 2013 #
Note
As disappointing as this month has been, the running and orienteering have actually been comparable to what I did last January despite 8 days of incapacitation due to illness. The five rest days in 23 days of training is unacceptable and should be amended; even a thirty minute run or hour of cross training is preferable to doing nothing. More importantly, I haven't been doing nearly enough orienteering. I did 2/3 of my running and orienteering distance goal; I will set a similar goal for February.
7 PM
Running 15:14 2.8 km (5:26 / km)
ahr:146 max:165 shoes: 201210 Inov-8 Road X 255
Warmup at the BU indoor track. Apparently, there was no workout tonight; when I arrived, I found Terry alone doing a pyramid of (4, 8, 12, 12, 8, 4, 8). I warmed up for fifteen minutes with easy running and some strides.
Running 36:38 6.8 km (5:23 / km)
ahr:155 max:179 shoes: 201210 Inov-8 Road X 255
While I warmed up, I settled on running 4x1000. Terry finished just as I started, so I ran alone. My 5k PR is a dismal 18:45, but I don't think I'm really in shape to run much faster than that now. A 3:35/km pace would give me a 17:55; I'm just hoping to run under 3:45/km for the duration. I decided to try shoot for target paces. I tried to avoid looking at my Garmin and run what was comfortable. I really need to get faster, as I'm easily 2 minutes slower than the fastest US team 5kers and over 4 slower than the best WOC athletes. Unfortunately, there's not that much I can do about my speed apart from training very diligently. Surely the modest goal of sub-18 is attainable this year.
Splits: 3:46, 3:37, 3:38, 3:42
I finished up with 2 km of cool down, some stretching, and delicious chocolate milk.
Skulle aldrig få för mig att vända innan jag når toppen.
Splits: 3:46, 3:37, 3:38, 3:42
I finished up with 2 km of cool down, some stretching, and delicious chocolate milk.
Skulle aldrig få för mig att vända innan jag når toppen.
Wednesday Jan 30, 2013 #
Map Exercises (Catching Features) 2 [1]
Ran two courses this morning. I haven't been reliable about logging these; I think I have been averaging some CF every other day. I need to thank biggins for a few heart rate spikes when I find the gorilla behind me.
I frequently run into runit and Randerson in CF competitions; I foresee great things for them given their strong physical capabilities if they stick with their diligent technical training.
I frequently run into runit and Randerson in CF competitions; I foresee great things for them given their strong physical capabilities if they stick with their diligent technical training.
10 PM
Running 1:21:11 15.58 km (5:13 / km) +56m 5:07 / km
ahr:151 max:163 shoes: 201104 Mizuno Waverider 14
Easy evening run. I was hoping run at 5:00/km, but I was a bit slow tonight. The effort felt harder than the average heart rate would indicate. It seems that I am tired, but I'm not sure why. I barely noticed muscle discomfort from Sunday's strength training. Perhaps I'm not sleeping enough.
Conditions were unseasonably warm: 14 C with a light drizzle. I ran in shorts and short sleeves.
Conditions were unseasonably warm: 14 C with a light drizzle. I ran in shorts and short sleeves.
Tuesday Jan 29, 2013 #
7 PM
Orienteering 28:45 6.78 km (4:14 / km) +1m 4:14 / km
ahr:168 max:177 shoes: 201210 Inov-8 Road X 255
CSU training courtesy of Stephen. The exercise consisted of three short corridor sprints through Harvard, which I ran sequentially. The corridor required extra attention compared to running with a full map but given my familiarity with the area was still easy. I decided to run the training at race pace, which was slower than I had hoped. Still, it was a good threshold-ish run with lots of direction changes and thinking.
It looks like the GPS track is fairly badly offset; the start location was on Cambridge street, e.g. and split 20 was on Oxford St. It looks like the Forerunner figured things out by split 23.
It looks like the GPS track is fairly badly offset; the start location was on Cambridge street, e.g. and split 20 was on Oxford St. It looks like the Forerunner figured things out by split 23.
Running 34:26 6.21 km (5:33 / km) +4m 5:32 / km
ahr:150 max:158 shoes: 201210 Inov-8 Road X 255
After the training, I chatted briefly with Giovanni about the Italian mapper Marcelo Pradel (whom he apparently knows) before going out on an easy run to finish up the day. I wiped out hard turning on an icy sidewalk off Cambridge street, and bruised my right knee.
Monday Jan 28, 2013 #
Note
(rest day)
And this happened on Saturday at the track where I run indoor track intervals with CSU Running. It turns out that Galen Rupp is pretty fast, but it's nice to know that my track has a 3:50.92 mile in it if you look hard enough. I recommend watching the flotrack video (inset on the left at the linked page); the commentators and crowd go nuts.
Busy day and a little worn from the weekend, so decided to rest.
Busy day and a little worn from the weekend, so decided to rest.