Training Log Archive: iansmithIn the 7 days ending Feb 24, 2013:
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Sunday Feb 24, 2013 #
Note
The intellicast snow cover website is a useful tool for planning trainings. I have tried to keep my weekends relatively free and am contemplating weekends in WCOCland, Harriman and NAOCland.
Also, it appears there is no onsite housing at West Point this year. Aw.
Also, it appears there is no onsite housing at West Point this year. Aw.
2 PM
Running 2:06:20 24.04 km (5:15 / km) +81m 5:10 / km
ahr:150 max:161 shoes: 201104 Mizuno Waverider 14
Long run along the Charles during a gentle but constant wintry mix from Winter Storm Q. While the temperature was a mild 0-1 C, I prudently chose to dress more heavily - SLS top, SL tights, gloves, and a buff. As I was soaked by my return, my attire significantly increased my comfort. My goal was two hours at 5:15 - 5:30/km pace, and I felt good but magnificently drained by the end.
February mileage is approaching my goal, though I must buckle down and crank out 50 km in the next four days. I've thoroughly trashed my 165 km of run+O from Feb 2012, but I'm still at a pitiful amortized 1 hour/day. Baby steps.
I listened to Neptune's Inferno, an audiobook about the Battle of Guadalcanal in late 1942.
February mileage is approaching my goal, though I must buckle down and crank out 50 km in the next four days. I've thoroughly trashed my 165 km of run+O from Feb 2012, but I'm still at a pitiful amortized 1 hour/day. Baby steps.
I listened to Neptune's Inferno, an audiobook about the Battle of Guadalcanal in late 1942.
C • Long 3
Saturday Feb 23, 2013 #
2 PM
Running 6:17 1.08 km (5:51 / km)
ahr:141 max:152 shoes: 201110 Inov-8 Oroc 280
The last section of road to the Boatramp at Pawtuckaway wasn't plowed, and my faithful GTI has shown very little aptitude for negotiating snow, so I ran from le car das auto to the start of the first exercise. I encountered a snowmobile, and stopped briefly to change the displayed pace units to metric.
Orienteering (Secret Ninja Training) 52:39 4.66 km (11:18 / km) +107m 10:09 / km
ahr:150 max:169 15c shoes: 201110 Inov-8 Oroc 280
First solo Pawtuckaway trip of the year - and deplorably late. With winter storm Q impending, I abbreviated my weekend training plans to a single trip. I had originally planned to make the trip up to Nottingcook, but the files Bob sent me were from a newer OCAD version.
Conditions were unsurprisingly poor; while the temperature was a pleasant 2 C, I postholed 15-30 cm each step. The snow did make Pawtuckaway's rocky terrain more ankle friendly, but it also made getting around slow and laborious. Perhaps today's outing was slow snowrienteering.
The contour only exercise was good; I did get confused in a few places and need to analyze my quickroute. I spent some of my time thinking about how much of the map should be visible from my position in the vein of simplifying. Pawtuckaway's fine contour detail was tricky.
Quickroute. Apparently stopped short on 1.
Conditions were unsurprisingly poor; while the temperature was a pleasant 2 C, I postholed 15-30 cm each step. The snow did make Pawtuckaway's rocky terrain more ankle friendly, but it also made getting around slow and laborious. Perhaps today's outing was slow snowrienteering.
The contour only exercise was good; I did get confused in a few places and need to analyze my quickroute. I spent some of my time thinking about how much of the map should be visible from my position in the vein of simplifying. Pawtuckaway's fine contour detail was tricky.
Quickroute. Apparently stopped short on 1.
Orienteering 28:28 2.67 km (10:40 / km) +72m 9:24 / km
ahr:154 max:168 17c shoes: 201110 Inov-8 Oroc 280
The second exercise was a control pick from a training camp at Pawtuckaway in 2010. I was moving well, but still not particularly fast. It seemed that the limiting factor was my leg strength, not so much my stamina. I skipped control 8 because it would have doglegged me through a particularly nasty and deep section of snow that I had run on my way to 7. Snow started falling in earnest, so out of concern that my car might get stuck and not wanting to overdo it in tough conditions, I bailed rather than run the third exercise I had brought.
Quickroute.
Quickroute.
Running 24:11 3.03 km (7:59 / km) +48m 7:23 / km
ahr:143 max:158 shoes: 201110 Inov-8 Oroc 280
Run back. My speed improved considerably once I got to the packed trail. Wearing the Orocs gave me solid traction even on the icy trail.
Friday Feb 22, 2013 #
10 PM
Running 8:00 [1] 1.53 km (5:14 / km) +2m 5:12 / km
shoes: 201104 Mizuno Waverider 14
Warmup and run to the start (in this case, control 23, as the start/finish was further away).
Orienteering 1:03:37 [1] 12.79 km (4:58 / km) +24m 4:56 / km
26c shoes: 201104 Mizuno Waverider 14
It is both liberal and inconsistent to call this orienteering, but it was running with a map on a novel course. I ran Lori's Cambridge street-O from Wednesday. It was late, but 10 PM on a Friday night isn't quite the same as 11 PM on another weekday; there was some residual car and pedestrian traffic.
It was a great exercise, particularly with the variety of longer legs and control picking sections. There was enough snow on the ground and in banks along the roads to be an impediment. My goal was to run comfortably hard - slower than threshold, but more aggressively than easy.
At one point in Harvard yard, I left the salted walkways to cut across a snowy lawn. A couple in formal attire came out of a hall and heard me crunching my way towards them; they asked what I was doing and kindly remarked that I "looked fast." Perhaps they were just startled by my awesome snow crunching skills.
It was a great exercise, particularly with the variety of longer legs and control picking sections. There was enough snow on the ground and in banks along the roads to be an impediment. My goal was to run comfortably hard - slower than threshold, but more aggressively than easy.
At one point in Harvard yard, I left the salted walkways to cut across a snowy lawn. A couple in formal attire came out of a hall and heard me crunching my way towards them; they asked what I was doing and kindly remarked that I "looked fast." Perhaps they were just startled by my awesome snow crunching skills.
Running 7:39 [1] 1.34 km (5:43 / km) +1m 5:42 / km
shoes: 201104 Mizuno Waverider 14
Thursday Feb 21, 2013 #
Note
A zombie (or infected) groupie cascade next to a tractor trailer load of groupie clown cars is a beautiful thing. +1 star to biggins.
Also, this is what a real training February looks like; similarly, a noteworthy March. A diligent student doesn't forget his HR monitor strap.
Also, this is what a real training February looks like; similarly, a noteworthy March. A diligent student doesn't forget his HR monitor strap.
C • OK 15
6 PM
Running 20:00 [1] 3.96 km (5:03 / km) +13m 4:58 / km
shoes: 201210 Inov-8 Road X 255
Run to track workout. My legs initially felt a bit stiff, which is surprising given that yesterday was a de facto rest day.
Running 36:23 7.0 km (5:12 / km)
shoes: 201210 Inov-8 Road X 255
CSU Indoor track workout at BU; I forgot my heart rate monitor, so the data is fabricated. Fearless leader Terry was absent, and there was much more segmentation of the group into workouts. I showed up just as drills were ending, and picked up the information from my usual interval buddies. Apparently people training for marathons were doing 2-3 mile repeats, people running the Amherst 10 mile were doing 4x600, 4x400, and others were doing 4x800, 4x400. I did the third option, but I may have been the only one running it. Stephen, Tom and Kevin all ran 4x600 but conveniently forgot about the 4x400 and cooled down for half an hour.
I ran alone for all but the first workout; I was aiming to run 82s 400s, but missed a bit on the slow side. I increased my effort for the 400s, aiming to run sub 80s. I have felt very slow in my quality workouts, and I think a little overspeed from time to time might add some spring to my step. I focused on fast cadence for the 400s, and I plan to add a few nx400m workouts before team trials.
800s: 2:48, 2:49, 2:48, 2:50
400s: 1:16, 1:16, 1:19, 1:13
I ran alone for all but the first workout; I was aiming to run 82s 400s, but missed a bit on the slow side. I increased my effort for the 400s, aiming to run sub 80s. I have felt very slow in my quality workouts, and I think a little overspeed from time to time might add some spring to my step. I focused on fast cadence for the 400s, and I plan to add a few nx400m workouts before team trials.
800s: 2:48, 2:49, 2:48, 2:50
400s: 1:16, 1:16, 1:19, 1:13
Running 20:46 [1] 3.66 km (5:40 / km)
shoes: 201210 Inov-8 Road X 255
Run back after intervals. Conditions were cold.
Wednesday Feb 20, 2013 #
9 AM
Running 15:19 [1] 2.84 km (5:24 / km) +1m 5:23 / km
shoes: 201104 Mizuno Waverider 14
Morning commute. I had hoped to run the CSU street-O, but a meeting ran late and I had a skype date. Lori sent me the map, and I will run it later (probably Friday).
Tuesday Feb 19, 2013 #
9 AM
Running 21:03 [1] 3.4 km (6:11 / km) +1m 6:11 / km
shoes: 201210 Inov-8 Road X 255
11 PM
Running 1:02:32 [1] 12.62 km (4:57 / km) +83m 4:48 / km
shoes: 201210 Inov-8 Road X 255
I seem to have tweaked something in my butt over the weekend - possibly from overdoing the drills. The discomfort is just below my waist, at the top of my right glute. It feels like a very mild strain; running was basically unaffected. It has improved since yesterday.
There's something incredibly satisfying about watching a cow with dynamite strapped to its body suicidally charge into a legion of gold groupies. Also, fully automatic pitchfork monkies = happiness.
There's something incredibly satisfying about watching a cow with dynamite strapped to its body suicidally charge into a legion of gold groupies. Also, fully automatic pitchfork monkies = happiness.
Monday Feb 18, 2013 #
Note
(rest day)