Training Log Archive: iansmithIn the 7 days ending Mar 31, 2013:
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Sunday Mar 31, 2013 #
Event: CSU Urban adventure run!
Note
(injured) (rest day)
Rest day, icing my left achilles. I may have a week of deep water running leading up to Flying Pig, as that seems to be fashionable. I acquired two new pairs of shoes from my local City Sports: New Balance 860s and Asics Gel Cumulus 13s, each for about $50. It has occurred to me that my existing shoes are getting old - my Mizunos have 900 km, and my Road-Xs are minimalist with 400 - and that my high volume could be contributing to recent pain. The Road-X 255s, NB 860s, and Asics Cmls 13s are all very different, so hopefully they will complement each other well. I tried Wave Rider 15s, but the back of the heel cut in to my achilles; the Asics were delightfully comfortable by comparison.
I am considering signing up for this, the Newton 10k in June. The start is early enough that I could still go to the Breakheart event Barb is organizing. The only 10k I have raced was the Bridge of Flowers were the killer climb; I was in post-Lyme shape. I am also considering the Boston Run to Remember half marathon, but the $55 entry fee is a bit discouraging.
I am considering signing up for this, the Newton 10k in June. The start is early enough that I could still go to the Breakheart event Barb is organizing. The only 10k I have raced was the Bridge of Flowers were the killer climb; I was in post-Lyme shape. I am also considering the Boston Run to Remember half marathon, but the $55 entry fee is a bit discouraging.
Saturday Mar 30, 2013 #
12 PM
Running 8:05 [1] 1.36 km (5:56 / km) +5m 5:49 / km
shoes: 201110 Inov-8 Oroc 280
Easy warmup run after working registration. My left leg has felt a bit odd lately. I am hoping that the pain is due to the sorry state of my running shoes rather than overuse. My left heel - and what feels like the medial band of my left plantar fascia - have been hurting over the past week in subtle reminders of my state from early April 2012 before my right PF injury. I usually am diligent about stretching my calves, but I have fallen off that lately.
My legs felt ok, so I decided to finish warming up by running the yellow course, as running around the parking lot was boring.
My legs felt ok, so I decided to finish warming up by running the yellow course, as running around the parking lot was boring.
Orienteering 20:05 [4] 2.94 km (6:49 / km) +26m 6:32 / km
13c shoes: 201110 Inov-8 Oroc 280
Yellow course by Tobias Karlsson. Earlier in the day, I saw a group of boy scout leaders teaching boy scout O-technique (i.e. wrong technique) to some scouts. I considered intervening with the "oriented point on the map" view of the world rather than the "rotate your bezel" view of the world, but the leaders seemed very confident.
I ran into the same scouts while cruising through the course and later encountered them during control pickup. It seems they got their money's worth out of the expedition.
I ran into the same scouts while cruising through the course and later encountered them during control pickup. It seems they got their money's worth out of the expedition.
Orienteering 1:21:17 [3] 8.05 km (10:06 / km) +93m 9:33 / km
13c shoes: 201110 Inov-8 Oroc 280
After working registration, warmup, yellow course, and socializing, I didn't get out on the course until 1 PM. Courses close at 2 PM, so I did my best to hurry.
Today's lesson: don't read about the current winning times before going out on a course. I misread the current leader's 113 minutes as 1:13 = 73 minutes, so I was perplexed when I was only at control 12 one hour into the race. Even had I known that my race wasn't a total disaster, dnfing to get back to the finish when courses closed was the correct decision.
Tobias put together a great advanced course, with very few trail legs. Harold Parker has many interesting areas, but the vegetation is just too dense. I pride myself on my ability to punch through crap, but this was unceasing. There are some parts of the woods that are very nice - e.g. around 7-10, but between the outdated map and the nasty green, the experience was unpleasant. With all the trails mapped correctly, the map could offer some interesting route choice possibilities.
Major kudos to everyone who fought through the course today, and thanks to Tobias for a challenging day.
Today's lesson: don't read about the current winning times before going out on a course. I misread the current leader's 113 minutes as 1:13 = 73 minutes, so I was perplexed when I was only at control 12 one hour into the race. Even had I known that my race wasn't a total disaster, dnfing to get back to the finish when courses closed was the correct decision.
Tobias put together a great advanced course, with very few trail legs. Harold Parker has many interesting areas, but the vegetation is just too dense. I pride myself on my ability to punch through crap, but this was unceasing. There are some parts of the woods that are very nice - e.g. around 7-10, but between the outdated map and the nasty green, the experience was unpleasant. With all the trails mapped correctly, the map could offer some interesting route choice possibilities.
Major kudos to everyone who fought through the course today, and thanks to Tobias for a challenging day.
Orienteering 18:39 [1] 2.12 km (8:47 / km) +10m 8:35 / km
8c shoes: 201110 Inov-8 Oroc 280
Control pickup. My left achilles flared up near the end. I'm not sure the boy scouts knew that the event is technically a race, as they were having a little lecture series by the last yellow control.
Orienteering 20:00 [1] 3.59 km (5:34 / km) +29m 5:21 / km
9c shoes: 201110 Inov-8 Oroc 280
I went out for a second control pickup session; Pete Lane, Scott Turner, and Richard Powers all helped out. Achilles was upset, so I walked almost the entire thing.
Friday Mar 29, 2013 #
Team Sports 20:00 [1]
Tossed a frisbee around for about twenty minutes. I only log it because I had numerous spurts of acceleration, and I think this is a beneficial cross training exercise. My legs and joints are seldom stressed this way.
Thursday Mar 28, 2013 #
6 PM
Running 25:14 4.6 km (5:29 / km) +1m 5:29 / km
ahr:138 max:151 shoes: 201104 Mizuno Waverider 14
Run to CSU outdoor track intervals at Harvard. I felt sluggish - not tired, but as though I was unable to bring any power to bear. My left trapezius muscle hurt without apparent cause.
Running intervals 35:27 7.99 km (4:26 / km) +1m 4:26 / km
ahr:162 max:180 shoes: 201104 Mizuno Waverider 14
Track workout: 4x1000, 4x400. I started out with a few easy laps of the track and some strides. It turns out outdoor track starts 45 minutes before indoor track, so I showed up just as everyone else was finishing, and I ran alone. The track was a little moist - presumably from rain earlier in the day - and my sneakers squeaked and slid a little. I also struggled to push the lap button at the appropriate time; the 405 doesn't give the good tactile response that the 305 provides.
I was 8-10 seconds per km slower than my target pace for the kms and 2-3 seconds slow on the 400s.
1000s: 3:34, 3:37, 3:38, 3:38
400s: 80, 80, 77, 77
I was 8-10 seconds per km slower than my target pace for the kms and 2-3 seconds slow on the 400s.
1000s: 3:34, 3:37, 3:38, 3:38
400s: 80, 80, 77, 77
Running 23:58 [1] 3.78 km (6:20 / km) +1m 6:20 / km
ahr:138 max:147 shoes: 201104 Mizuno Waverider 14
And the return trip. I failed to restart my watch at one street crossing, hence the gap in the track.
Wednesday Mar 27, 2013 #
11 AM
Running 14:10 2.76 km (5:08 / km) +14m 5:01 / km
ahr:157 max:167 shoes: 201210 Inov-8 Road X 255
10 PM
Running 41:41 7.92 km (5:16 / km) +4m 5:15 / km
ahr:144 max:154 shoes: 201210 Inov-8 Road X 255
Tuesday Mar 26, 2013 #
9 PM
Running 1:02:08 12.67 km (4:54 / km) +36m 4:50 / km
ahr:153 max:172 shoes: 201104 Mizuno Waverider 14
Today's workout was a 20 minute threshold run. I ran slower than the target 4:00/km, but there was a stiff headwind that may account for that. I need more sleep.
While it's discouraging to be slow, the upshot of the base I have built up is that I don't feel particularly tired the day afterward. Hopefully I can get fast over the next six weeks. I think I'm quite a bit further behind my intended training regimen than would be ideal for the O-season.
While it's discouraging to be slow, the upshot of the base I have built up is that I don't feel particularly tired the day afterward. Hopefully I can get fast over the next six weeks. I think I'm quite a bit further behind my intended training regimen than would be ideal for the O-season.