Training Log Archive: iansmithIn the 7 days ending Oct 26, 2013:
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Saturday Oct 26, 2013 #
Event: NEOC: Night-O
Note
Another addition to my collection of pictures with international orienteers, from game night on July 25, 2013 at Oringen:
8 AM
Running 12:28 2.49 km (5:01 / km) +1m 5:00 / km
ahr:162 max:174 shoes: 201210 Inov-8 Road X 255
Warmup. I added some time when I was jogging around the parking lot before I turned my watch on, but my warmup was still abbreviated. I arrived at the lot at ~8:05 with an 8:30 start and had to pick up my bib.
Running race 18:49 5.0 km (3:46 / km) +20m 3:41 / km
ahr:180 max:188 shoes: 201210 Inov-8 Road X 255
I registered for this race a few weeks ago, thinking it would be fun and a useful benchmark to run a 5k. I woke up later than planned - 7:15 - for an 8:30 start and forced down some cereal and caffeine. I arrived at the site at 8:05, obtained my bib, and warmed up a little. It was a clear day, but cold - about 4 C. The race course was half road, half trail, and there were about 250 participants. Many of the participants appeared to be wearing Halloween costumes, so I guessed that the population was not going to have many fast runners.
A few hundred meters out of the start, I was in the front pack of four, which dissolved before the first km. I was in the lead with HatGuy, who gradually pulled away. He was about 30m ahead of me at the turn around, and I observed that I was almost a minute up on third place. I spent the rest of the race futilely trying to rein in HatGuy, who finished 35s ahead of me in 18:14. After the race, there was free beer; I partook in a Sam Adams "Octoberfest," which to my discerning palate was beeresque.
I was disappointed by my performance, though it was about as good as I could expect (PR 18:45), and many conditions were not optimal. Apart from the unpleasant cold throat and running alone, I wore my running flats, which were slippery on the leaf strewn trails. I likely could have eked out the 5s needed for a PR, but this race perfectly served its intended objective as a benchmark. I am hopeful that I can run sub 18 before TT next year with a consistent regimen.
A few hundred meters out of the start, I was in the front pack of four, which dissolved before the first km. I was in the lead with HatGuy, who gradually pulled away. He was about 30m ahead of me at the turn around, and I observed that I was almost a minute up on third place. I spent the rest of the race futilely trying to rein in HatGuy, who finished 35s ahead of me in 18:14. After the race, there was free beer; I partook in a Sam Adams "Octoberfest," which to my discerning palate was beeresque.
I was disappointed by my performance, though it was about as good as I could expect (PR 18:45), and many conditions were not optimal. Apart from the unpleasant cold throat and running alone, I wore my running flats, which were slippery on the leaf strewn trails. I likely could have eked out the 5s needed for a PR, but this race perfectly served its intended objective as a benchmark. I am hopeful that I can run sub 18 before TT next year with a consistent regimen.
Running 17:06 2.32 km (7:23 / km) +2m 7:21 / km
ahr:143 max:152 shoes: 201210 Inov-8 Road X 255
Cool down.
1 PM
Orienteering 40:00 [1] 4.32 km (9:16 / km) +166m 7:46 / km
shoes: 201304 Inov-8 Oroc 280s
I hung ten controls for day 2 of the Scout-O. I showed up in US team regalia to offer instruction, but the troop that I was to work with was mysteriously absent. I think there must be ways to inspire boy scouts to embrace competitive orienteering - perhaps with a micro-O with actual orienteers, so they can observe the competitive (and fun!) aspects of the sport more directly.
7 PM
Orienteering 44:16 [3] 6.07 km (7:17 / km) +186m 6:19 / km
18c shoes: 201304 Inov-8 Oroc 280s
Green (Long) Night-O course at Nobscot, designed by Bo Nielsen. A lot of the heavy hitters were absent, so my biggest competition was the Finn Juha, who finished the 5.4 k course in 58 minutes. I was tired from the 5k this morning, but I had enough pep in my legs to do more than coast gingerly. I worked the results computer for the first 90 minutes of the event before running my race.
I had a few small errors - 20s at 4, about a minute at 6, 30s at 9, and 30s at 12. Most were hesitations; at 6, I did not read the map and terrain correctly, though I did solve the problem correctly (albeit sluggishly). Conditions were chilly.
It was a decent effort given my fatigue, but sub 40 was definitely possible with better orienteering.
I had a few small errors - 20s at 4, about a minute at 6, 30s at 9, and 30s at 12. Most were hesitations; at 6, I did not read the map and terrain correctly, though I did solve the problem correctly (albeit sluggishly). Conditions were chilly.
It was a decent effort given my fatigue, but sub 40 was definitely possible with better orienteering.
Friday Oct 25, 2013 #
Note
(rest day)
I'll probably give this up soon. I find this one oddly beautiful.
Thursday Oct 24, 2013 #
Note
(rest day)
I suppose I will continue my sequence of xkcds. I attended a database conference today, which made me think of the following. To make things more vivid, imagine "this guy" is ken.
C • Ken 3
Wednesday Oct 23, 2013 #
Note
Last night, concurrent with the interval session, a (lacrosse?) match was happening between Harvard and the British National Team. When "God Save the Queen" was played, I was reminded of Stephen's horror at learning that Americans had appropriated his country's noble song and perverted it into "My Country 'tis of Thee." I can only assume he would have stopped and faced the field as the anthem played.
6 PM
Running 10:08 [1] 2.14 km (4:45 / km) +1m 4:44 / km
shoes: 201304 Asics Gel Cumulus 13
Running 32:00 [3] 6.4 km (5:00 / km) +2m 5:00 / km
shoes: 201304 Asics Gel Cumulus 13
CSU training by Ari on the Esplanade with Ari, Brendan, Alex, and Giacomo.
Running 12:00 [1] 2.4 km (5:00 / km)
shoes: 201304 Asics Gel Cumulus 13
Run back to work with Giacomo and Brendan.
Tuesday Oct 22, 2013 #
6 PM
Running 18:21 [1] 3.43 km (5:21 / km)
shoes: 201210 Inov-8 Road X 255
Run to intervals.
Running 1:02:15 [1] 11.91 km (5:14 / km) +3m 5:13 / km
shoes: 201210 Inov-8 Road X 255
CSU running track intervals. A number of the usual fast suspects - Terry, Tom, and Patrick - were there, I also met Phil (speedy guy), Amerie (sp?, rhymes with "Hey, Marie!"), and Lauren. Amerie used to run for the New Balance team in Boston and despite having two small children, had no difficulty running with the fast crowd.
Terry led us through some drills, then we ran 4x100m strides. The workout was 800, 1200, 1000, 800, 600, and 3x400 for a total of 5.6 km. I felt a bit sluggish, but the fast group's pace was a little too fast for me. I backed off - finishing a few seconds back on each 400, but still ran too quickly.
Splits: dist - split (pace/400)
800 - 3:00 (90) (srsly?)
1200 - 4:14 (84.7)
1000 - 3:28 (83.2)
800 - 2:44 (82)
600 - 2:01 (80.7)
400s - 1:18, 1:18, 1:14
There are 22 weeks between the classic champs and the team trials. A reasonable goal is to run 100 km of VO2 max intervals over that period.
5.6 km/1 session
Terry led us through some drills, then we ran 4x100m strides. The workout was 800, 1200, 1000, 800, 600, and 3x400 for a total of 5.6 km. I felt a bit sluggish, but the fast group's pace was a little too fast for me. I backed off - finishing a few seconds back on each 400, but still ran too quickly.
Splits: dist - split (pace/400)
800 - 3:00 (90) (srsly?)
1200 - 4:14 (84.7)
1000 - 3:28 (83.2)
800 - 2:44 (82)
600 - 2:01 (80.7)
400s - 1:18, 1:18, 1:14
There are 22 weeks between the classic champs and the team trials. A reasonable goal is to run 100 km of VO2 max intervals over that period.
5.6 km/1 session
Monday Oct 21, 2013 #
11 PM
Running 33:51 [1] 6.72 km (5:02 / km) +74m 4:46 / km
shoes: 201304 Asics Gel Cumulus 13
Run home. I concentrated on keeping my feet light and cadence high. I have been surprisingly preoccupied lately. Simultaneously, my life is becoming somewhat more ordered; I am logging my sleep with an app (results to be made public at a later date), and I have many exciting plans for the future. Still, I think my particular combination of ambition and self-control will often lead to disappointment. I have lately been fascinated by how people make decisions, and I have recently reached the surprising conclusion that a well-informed "It seemed like a good idea at the time" may actually be the only reasonable justification for a particular action.
I ran past a man sleeping on a couch by the curb on Highland Ave and thought about how my life circumstances - however troubling they may sometimes be - are very privileged. The ideal to which I aspire has an unyielding tenacity, to never surrender once resolved, no matter how dire the adversity. In my more fanciful moments, the obstacles are extreme - survival scenarios, Rosa Parksesque social pressure, zombie apocalypse, and really hard math problems. I think in practice, the most demanding hardships are a gradual erosion of will, like a Chinese water torture or a seeping fatigue - hardships that are so subtle, they drain all memory of resolve and focus. I wonder if I would have the fortitude to persevere if I were sleeping on that couch. Or perhaps I would have surrendered for the last time long before.
I ran past a man sleeping on a couch by the curb on Highland Ave and thought about how my life circumstances - however troubling they may sometimes be - are very privileged. The ideal to which I aspire has an unyielding tenacity, to never surrender once resolved, no matter how dire the adversity. In my more fanciful moments, the obstacles are extreme - survival scenarios, Rosa Parksesque social pressure, zombie apocalypse, and really hard math problems. I think in practice, the most demanding hardships are a gradual erosion of will, like a Chinese water torture or a seeping fatigue - hardships that are so subtle, they drain all memory of resolve and focus. I wonder if I would have the fortitude to persevere if I were sleeping on that couch. Or perhaps I would have surrendered for the last time long before.
Sunday Oct 20, 2013 #
9 AM
Running 11:05 2.09 km (5:18 / km) +28m 4:58 / km
ahr:161 max:178 shoes: 201304 Inov-8 Oroc 280s
Orienteering 1:28:28 10.9 km (8:07 / km) +212m 7:24 / km
ahr:159 max:179 shoes: 201304 Inov-8 Oroc 280s
Running 12:07 1.94 km (6:14 / km) +7m 6:08 / km
ahr:146 max:167 shoes: 201304 Inov-8 Oroc 280s