Training Log Archive: GswedeIn the 31 days ending May 31, 2012:
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Monday May 28, 2012 #
Note
Today I am starting my month long break from organized training. I am planning on hitting up some orienteering events and perhaps doing a jog or two, but no real training. After getting my iron tested again and finding my ferritin at 33, higher than 11 but still somewhat low, I decided that a break is necessary.
It has been 4 long years of college running, and 4 more of high school. I have been very dedicated to training throughout that whole stretch and I don't feel that will change. However at this point I feel resting will help my body to develop more in the long run than continuing to press. Also it may help to feed the fire (not that I have a motivation problem).
Over the past 8 years I haven't taken more than 2 weeks off except for one injury when I took a month. Time to rest up for a great future.
It has been 4 long years of college running, and 4 more of high school. I have been very dedicated to training throughout that whole stretch and I don't feel that will change. However at this point I feel resting will help my body to develop more in the long run than continuing to press. Also it may help to feed the fire (not that I have a motivation problem).
Over the past 8 years I haven't taken more than 2 weeks off except for one injury when I took a month. Time to rest up for a great future.
Sunday May 27, 2012 #
Orienteering 22:18 [3] 2.8 km (7:58 / km)
A fun sprint at Cemetery hill. Still a lot to learn from as I get back into it. Some very dumb route choices that were based in trying to make a decision as fast as possible since it is a sprint, but it should also be a GOOD choice. At any rate still ran well compared to others. I can still see lots of ways to improve.
Running 15:00 [3] 2.2 mi (6:49 / mi)
Warmup, 10 minutes easy, 3 minutes tempo, 2 minutes easy.
Running 5:00 [3] 0.5 mi (10:00 / mi)
Cooldown
Orienteering 1:38:17 [3] 8.3 km (11:50 / km) +146m 10:53 / km
A disappointing mass start at Mt. Tom. I was orienteering fairly well for most of it. I made it through my first map in good time (around 40' for 4.2 km).
But then on my second one I ran decently until my 3-4 control where I made a 17-18' error. I think the main cause was dehydration. My mind suddenly seemed to stop working. I'm still not completely sure where I was but looking back on it I think I was within 80 meters of the control for 10 of those 18 minutes. Very frustrating and I was ready to bag the race after that.
I decided to take it as learning experience and keep going from there. If I want to get good I am going to need to humble myself to mistakes like this, figure out what went wrong, and fix it. Still need more time to contemplate the cause.
But then on my second one I ran decently until my 3-4 control where I made a 17-18' error. I think the main cause was dehydration. My mind suddenly seemed to stop working. I'm still not completely sure where I was but looking back on it I think I was within 80 meters of the control for 10 of those 18 minutes. Very frustrating and I was ready to bag the race after that.
I decided to take it as learning experience and keep going from there. If I want to get good I am going to need to humble myself to mistakes like this, figure out what went wrong, and fix it. Still need more time to contemplate the cause.
Running 10:00 [3] 1.3 mi (7:42 / mi)
Warmup
Saturday May 26, 2012 #
Event: Western Mass 5-Day
Running 5:00 [3] 0.6 mi (8:20 / mi)
Warmup for the blue with trail striders afterwards.
Orienteering 41:24 [3] 3.8 km (10:54 / km)
This was good for one of my first races back, but I cannot continue to have races like this if my goal is to compete at an international level. I was very clean for the first section and then started making some dumb mistakes. Things like not looking at my compass and running out of the control the wrong way. Mistakes like that cost me a lot of time but they are also relatively easy things to fix. It seems to be very much about establishing good habits.
Running 5:00 [3] 0.6 mi (8:20 / mi)
Cooldown
Running 12:00 [3] 1.8 mi (6:40 / mi)
Warmup, 7.5 minutes easy, 2.5 minute tempo, 2 minutes easy.
Orienteering 15:36 [4] 2.8 km (5:34 / km)
A good sprint on the UMass Amherst Campus. It seemed to be mostly wide open legs with more detail as you closed in on the control. I decided just to run an easy pace at the start because even at that pace (6:40/mile, 4:08/km) I would still be rolling for a sprint, and then I kicked up the tempo for the second half. I also had to tell myself to calm down after a small bobble on the 1st control. After that it went well. Really fun race and really encouraging start to my return to orienteering.
Running 10:00 [3] 1.3 mi (7:42 / mi)
Cooldown
Friday May 25, 2012 #
Running 30:00 [3] 4.0 mi (7:30 / mi)
Very easy night run with Nate after the 5 hour drive up to Mass. Good for loosening up the legs. Also got to see how bad of a neighborhood we were staying in.
Wednesday May 23, 2012 #
5 PM
Running 40:18 5.53 mi (7:17 / mi) +127m 6:48 / mi
ahr:149 max:175
Solid workout. 10 minute warmup, 20 minutes at threshold heart rate, 10 minute cooldown. I was actually running faster than I expected to be for doing it on these trails. I also had a lot of difficulty getting my heart rate up to where it needed to be. It just felt like I couldn't move my legs fast enough to keep it at 175 bpm. So my muscular system was restricting my cardiovascular system. I imagine that running more on trails will help that. Probably should try to do striders on trails.
Tuesday May 22, 2012 #
Running 40:00 [3] 5.4 mi (7:24 / mi)
Easy loop through the Wissahickon. Got blood drawn today. We'll see soon what my iron status is like.
Monday May 21, 2012 #
Running 35:00 [3] 4.7 mi (7:27 / mi)
Easy slow run on the yellow trail and meadows loop with some add-ons. Legs feeling really heavy. I think tomorrow will be a rest day with a workout on Wednesday.
Sunday May 20, 2012 #
9 AM
Running 1:30:01 11.94 mi (7:32 / mi) +291m 7:00 / mi
ahr:152 max:175
Decent long run mostly on Forbidden drive with a jump onto the side trails. Didn't feel too hot but still got it done.
Saturday May 19, 2012 #
Event: 3000m Time Trial
Running 1:00:00 [3] 8.6 mi (6:59 / mi)
Not a very good 3k time trial. Ran 9:48. Everything seems to be out of whack right now. I warmed up 25 minutes to the track and felt pretty bad right out the door. It didn't get any better during the trial. Still I finished it. I think I really need a few weeks of rest after Western Mass. I'd say at this point I've earned it.
Friday May 18, 2012 #
Running 1:05:00 [3] 9.0 mi (7:13 / mi)
Easy run on Forbidden.
Thursday May 17, 2012 #
Running 1:05:00 [3] 8.7 mi (7:28 / mi)
First half on Forbidden, Second half on trails.
Wednesday May 16, 2012 #
5 PM
Running 1:05:01 9.16 mi (7:06 / mi) +101m 6:52 / mi
ahr:159 max:187
Solid workout at the Roxborough track. I wanted to do 3x(3x400@77-78,1x400@70 w/ 200 rec) w/ 400 recovery between sets. I messed up the pacing. I really need to get back into doing intervals. In other exciting news I found a beautiful piece of wood where I can do forest intervals.
Tuesday May 15, 2012 #
Running 1:00:00 [3] 8.4 mi (7:09 / mi)
First run on Forbidden in a while. Probably going to be doing a lot of these over the summer. I wasn't feeling too hot and wasn't moving too fast. I think it'll be tough to balance orienteering and maintaining foot speed. 6x20/40s
Sunday May 13, 2012 #
11 AM
Orienteering 1:43:20 [3] 9.64 mi (10:43 / mi) +207m 10:03 / mi
Course was 10.4 km. Forgot the band to my heart rate monitor so no idea of effort today. I tried going at a higher intensity than yesterday. Once again I made a lot of very dumb mistakes like going off without looking at my compass. I will not wear my spikes again without duct tape since I think they cost me 6-7 minutes after they came untied every other control. There were a few reasons that I should be happier with this course: I was working off about 20-30 minutes of sleep, I ran King's Gap yesterday, my shoes, and most of the mistakes I made are very easy errors to fix. 5 minute warm-up 5 minute cool-down. And we continue...
Saturday May 12, 2012 #
10 AM
Orienteering 1:43:00 8.24 mi (12:30 / mi) +402m 10:51 / mi
ahr:155 max:177
A decent run at King's Gap state Park. Course was 9.8 km with 440 m climb. I made a lot of very dumb mistakes, like not looking at my compass and going 90 degrees off of where I wanted to go. Still not bad for a reentry to the sport.
10 minute warm-up, 5 minute cool-down.
10 minute warm-up, 5 minute cool-down.
Friday May 11, 2012 #
Running 55:00 [3] 7.7 mi (7:09 / mi)
Easy morning run. King's Gap O-Meet tomorrow and then Evansburg on Sunday. Leggo!
Thursday May 10, 2012 #
Running 55:00 [3] 7.8 mi (7:03 / mi)
I felt much better on this run than I thought I would. Happy. Only one more day in Shippensburg. It's getting close...
Wednesday May 9, 2012 #
3 PM
Running 1:00:01 8.36 mi (7:11 / mi) +84m 6:58 / mi
ahr:163 max:185
Decent 3x10minute cruise intervals on the duck pond trails with a map. I looked at it during the recovery jogs. I didn't want to look at it during the intervals because I wanted to focus on effort/hr (tried to stay around 175). The rolling hills, grass and rough footing definitely slowed me down a lot. It's been so long since I've tried to doing a workout on there that when everything is taken into consideration (terrain, recovering from low iron, rain and wind) then I see it was good. It felt pretty easy for most of it.
Tuesday May 8, 2012 #
Running 55:00 [3] 7.8 mi (7:03 / mi)
Out and back on rail trail. I felt decent today. Still not great though. I'm really tired. I probably do need to sleep more. I did a long run on Sunday I just haven't logged it yet.
Sunday May 6, 2012 #
7 PM
Running 1:30:00 12.24 mi (7:21 / mi) +109m 7:09 / mi
ahr:151 max:168
A decent long run on Rice rd. followed by a loop around duck pond and then onto campus. I'm still feeling pretty crappy on my runs. Hopefully that gets better.
Saturday May 5, 2012 #
Running 55:00 [3] 7.6 mi (7:14 / mi)
Night run on duck pond. With the help of the night's super moon I was able to easily see everything (minus the map in my hand) However, I did feel really good now. Not bad for sleeping on the floor. I'll take it! 8x20/40 at the end.
Friday May 4, 2012 #
Running 55:00 [3] 7.6 mi (7:14 / mi)
I didn't feel so good.
Thursday May 3, 2012 #
Running 55:00 [3] 7.4 mi (7:26 / mi)
Duck pond trails with map. I felt really good.
Tuesday May 1, 2012 #
3 PM
Running 52:31 7.32 mi (7:11 / mi) +27m 7:06 / mi
ahr:155 max:189
I hardly slept before this workout so I felt terrible. Makes me question how good I'm going to feel for the 3k time trial. But it is awkward timing for me. Oh well. Ran with Evans for most of it. I felt smooth. But the effort was very difficult.