Training Log Archive: BPIn the 30 days ending Jun 30, 2010:
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Wednesday Jun 30, 2010 #
Walking 21:00 [1] 1.5 mi (14:00 / mi)
Super morning.
Berner puppy now 12 weeks, 29lbs and eating several lbs of food a day- paws as big as my fist - great demeanor, however once he masters the stairs, the cat should be very afraid.
Berner puppy now 12 weeks, 29lbs and eating several lbs of food a day- paws as big as my fist - great demeanor, however once he masters the stairs, the cat should be very afraid.
C • 1
12 PM
Strength (spin hill interval) 25:00 [3] 7.0 mi (3:34 / mi)
Mod effort
Strength (strength) 30:00 [3]
Legs and core, finishing with some planks
Tuesday Jun 29, 2010 #
Walking 20:00 [1] 1.5 mi (13:20 / mi)
Ol' daily limber up
12 PM
Running warm up/down (treadmill) 19:00 [2] 3.0 km (6:20 / km)
Running (tempo ) 22:49 5.0 km (4:34 / km)
Forgot to check Vdot recommended pace so went at a comfortably hard clip. Felt good
Monday Jun 28, 2010 #
Walking 21:00 [1] 1.5 mi (14:00 / mi)
Humid out. Legs feel pretty good.
Strength (spin) 20:00 [2] 5.9 mi (3:23 / mi)
easy effort
Strength (strength) 30:00 [3]
Arms and core 3x15.
Stretching 5:00 [0]
legs
Sunday Jun 27, 2010 #
Note
Next up on track is Bay State games July 10- entered in 800m as doing a double 800/1500 or 400/800 wasn't facilitated by tight schedule. Will focus on some 200m repeats this coming week to sharpen up. Sub 2:30 under race conditions seems doable, and sub 2:25 would be nice- will have to plan pace tactics.
Note
WC update: compelling performances by Argentina and Germany dispatching Mexico and England and of course the US team yesterday, a valiant go against Ghana but home we come.
4 PM
Running (trail) 26:22 5.1 km (5:10 / km) +11m 5:07 / km
Apres le deluge. No motivation in am although put to good use in the garden - skies opened up and humidity dropped a bit so out to GB.
O map route measure gives me 5.6 km- so about 10% under by garmin; I used to think +/- 1%.
O map route measure gives me 5.6 km- so about 10% under by garmin; I used to think +/- 1%.
Saturday Jun 26, 2010 #
7 AM
Running warm up/down (treadmill and road) 25:00 [2] 2.5 mi (10:00 / mi)
Slow warm up indoors then shorter run outside with 4x100m strides
8 AM
Running race (road) 5:48 1.0 mi (5:48 / mi) +12m 5:36 / mi
Carlisle Old Home Day mile race. Official time 5:48- 5th place just behind the high schoolers and 1st OF. Happy with this one :-) and course PR by 8 secs (last 2 years 5:56 each time). 3rd quarter felt like I was dying on the hill but managed to kick it in. Did a good warm up and stretching and strides before hand - ran on an empty stomach. AG for comparison = 4:52; so more room for improvement.
Friday Jun 25, 2010 #
Walking 16:00 [1] 1.0 mi (16:00 / mi)
(rest day)
Saving the legs today
Thursday Jun 24, 2010 #
Walking 20:00 [1] 1.5 mi (13:20 / mi)
Back to normal. Muggy so soon - a harbinger of TSs later.
12 PM
Strength (spin) 45:00 [3] 15.25 mi (2:57 / mi)
Mod effort
Wednesday Jun 23, 2010 #
6 PM
Running intervals (fartlek) 33:39 6.55 km (5:08 / km) +11m 5:06 / km
Escape from captivity! So headed to GBSP and decided a bit of speed play would be what the doctor ordered- turned out to be mentally liberating and I was able to push the pace/effort more than anticipated- 9 work periods between 20-90 secs (approx 100 and 400m) with similar rest. Warm up and cool down (about 3/4 mile before and after).
Tuesday Jun 22, 2010 #
7 PM
Walking 29:00 [1] 3.0 km (9:40 / km)
(rest day)
Just good to get some fresh air.
Monday Jun 21, 2010 #
Walking 21:00 [1] 1.5 mi (14:00 / mi)
Stretch the legs- planning the week as I have all day of site meetings mid week - will have recovery run today and upper body strength. "Rest day" tomorrow, run Wednesday, light speed work on Thursday, rest day Friday?
Running warm up/down 20:00 [2] 3.4 km (5:53 / km)
Pre strength work
Strength (strength) 30:00 [3]
Arms and core 3x12 followed by some leg stretching
Note
The WC continues to be as entertaining off field as on (and as with the Olympics I allow myself the luxury of being a sports fan on a quadrennial basis). SOAP highlights thus far! Portugal demolishing N.K. 7-zip, upstaged by La "nouvelle" Revolution francaise - will they go home? Now the English appear to be catching the French disease (other way round for once) of mutiny; will the real Wayne Rooney show up and score? Stay tuned folks.
Frankly, puts professional sports in a dim light when players turn on their coaches. In some walks of life we'd be overjoyed just to have a coach.
Frankly, puts professional sports in a dim light when players turn on their coaches. In some walks of life we'd be overjoyed just to have a coach.
Sunday Jun 20, 2010 #
Note
WC predictions - feeling like sticking my neck out here.
US make it to next 16
Australia go home
Argentina, Brazil, Netherlands and Germany to final 4.
US make it to next 16
Australia go home
Argentina, Brazil, Netherlands and Germany to final 4.
Note
Manual correction of splits from mile since autosplits not be reliable:
409 1:24 (400 in 1:22)
400 1:34
First 800 (2:56)
400 1:33
400 1:24
last 800 (2:57)
metric mile in 5:53
409 1:24 (400 in 1:22)
400 1:34
First 800 (2:56)
400 1:33
400 1:24
last 800 (2:57)
metric mile in 5:53
8 AM
Running (long trail) 1:11:02 12.8 km (5:33 / km) +52m 5:26 / km
Tried to get out early for a long run- was very humid and I forgot bug spray - some unwanted protein supplement as a result. Went without breakfast so felt need for calories and water around the hour mark. Managed negative splits even so.
Saturday Jun 19, 2010 #
8 AM
Walking 36:00 [1] 3.0 km (12:00 / km)
Already felt warm - but no mozzies. Did the "Healthy Heart" trail at GBSP.
3 PM
Swimming 20:00 [1]
(rest day)
Cooling off- a few laps, playing with the dogs.
Friday Jun 18, 2010 #
Walking 20:00 [1] 1.5 mi (13:20 / mi)
Feeling much more spritely today than earlier in week.
Note
Post race analysis. Truth be told am disappointed not to have hit target time (5:40's) but it is what it is. High point was last lap - was able to catch and pass but unfortunately a hand full of sub, low 5 over 40 divisioners were too far ahead to help and next group were low to mid 6's - so caught in between.
Last year's time at this meet was a month later and I had more running and speed work under my belt. So considering calf injury back at end march that kept me constrained until last few weeks (last week's time trial in fact was first serious speed workout) gives me something to work on. Next up is Carlisle OHD mile (road with climb in last half - last 2 years managed 5:59 each time). So gotta run more, get back to regular interval work and control the first lap pace. Easy ne c'est pas?
Last year's time at this meet was a month later and I had more running and speed work under my belt. So considering calf injury back at end march that kept me constrained until last few weeks (last week's time trial in fact was first serious speed workout) gives me something to work on. Next up is Carlisle OHD mile (road with climb in last half - last 2 years managed 5:59 each time). So gotta run more, get back to regular interval work and control the first lap pace. Easy ne c'est pas?
Note
WC musings
US robbed of win, Argentina dazzle. Eng and Ger ?? Seems to be wide open at this stage.
US robbed of win, Argentina dazzle. Eng and Ger ?? Seems to be wide open at this stage.
12 PM
Running tempo 23:56 5.0 km (4:47 / km)
Feeling surprisingly good- legs moving well- suggests I had more in the tank yesterday.
Thursday Jun 17, 2010 #
Walking 10:00 [1] 0.5 mi (20:00 / mi)
trying to save something for this evening.
5 PM
Running warm up/down 20:00 [2] 2.2 mi (9:05 / mi)
Around the field twice- couple of laps and 4x100m strides, stretching. Starting to drizzle.
6 PM
Track race 5:55 1.0 mi (5:55 / mi)
Adro mile carnival to benefit CCHS.
OK effort- pacing s_ _ _ _ _ :-). First lap too fast at 1:17? (what I heard called out although auto splits suggests 1:26), next a bit too slow 1:33, felt good at 1/2, then 1:33 for lap 3 (at least maintained focus) and 1:23 for last 409m - passing on the last bend. Roughly equal 1/2's but not neg splits. Finished 2nd in the over 50 group. Tim P was there in same heat, Alex and Ian in the open heat and Ross in the sub 5 heat. Met some nice folk from CSU running section and Mass Velocity Track Club- the latter some 1/2 milers like myself.
New world record set here by lone runner W75 in 8:11.
OK effort- pacing s_ _ _ _ _ :-). First lap too fast at 1:17? (what I heard called out although auto splits suggests 1:26), next a bit too slow 1:33, felt good at 1/2, then 1:33 for lap 3 (at least maintained focus) and 1:23 for last 409m - passing on the last bend. Roughly equal 1/2's but not neg splits. Finished 2nd in the over 50 group. Tim P was there in same heat, Alex and Ian in the open heat and Ross in the sub 5 heat. Met some nice folk from CSU running section and Mass Velocity Track Club- the latter some 1/2 milers like myself.
New world record set here by lone runner W75 in 8:11.
Wednesday Jun 16, 2010 #
Walking 19:00 [1] 1.5 mi (12:40 / mi)
getting going again
Note
Thoughts on game plan for mile tomorrow- main goal = beat last year's time.
6 lap warm up and 4x100m strides, stretch etc.
1. Go out steady but not too hard- aim for half in 2:48
2. Push to maintain pace on lap 3 - low 1:20's
3. Last lap, see what I've got left especially last 180-200
4. Neg splits for last 800m
Conditions look like being reasonable temp wise.
Anticipation grows.
6 lap warm up and 4x100m strides, stretch etc.
1. Go out steady but not too hard- aim for half in 2:48
2. Push to maintain pace on lap 3 - low 1:20's
3. Last lap, see what I've got left especially last 180-200
4. Neg splits for last 800m
Conditions look like being reasonable temp wise.
Anticipation grows.
Running 29:23 [2] 5.0 km (5:53 / km)
A "nice" easy run to limber up.
Stretching 10:00 [0]
legs (incl ITBs) with foam roller
Tuesday Jun 15, 2010 #
Walking 22:00 [1] 1.5 mi (14:40 / mi)
Dragging a little today- so will likely take it easy as need to save legs for Thursday.
Walking 17:00 [1] 1.0 mi (17:00 / mi)
(rest day)
Evening stroll
Monday Jun 14, 2010 #
Walking 20:00 [1] 1.5 mi (13:20 / mi)
A tad humid early on.
Note
A good outcome from AGM and a board that generates optimism for the future.
On the WC front - the Socceroos got trashed by Germany 0-4. At least on that front global status quo maintained.
On the WC front - the Socceroos got trashed by Germany 0-4. At least on that front global status quo maintained.
Strength warm up/down (spin) 12:00 [1] 6.0 km (2:00 / km)
very lite load- high cadence
Stretching 10:00 [0]
legs with foam roller
Strength 30:00 [2]
Arms and core 3x12
Note
slept:8.0 weight:64.2kg
Sent in my entries for 2 upcoming mile races; one track - the Adro classic in Concord and 1 road for Carlisle OHD. Now committed.
Note
Puppy update (9w, 20lb and very big paws - expecting 120lb of mature dog). Anyhow, Mr Darcy, as he is now known, has settled in (day 5) and actually sleeps from 11 till 5- bonding well with big sis and giving us some hilarious moments of toy sharing, herding and the usual domination plays. Puppy kindergarten awaits.
OK, this is what happens when children leave home - the nest is filled with furry things :-)
OK, this is what happens when children leave home - the nest is filled with furry things :-)
Sunday Jun 13, 2010 #
Running warm up/down 20:00 [1] 2.0 km (10:00 / km)
Around the white course with Ros and Maddi.
Orienteering (Menotomy rocks) 24:22 [4] *** 3.1 km (7:52 / km) +40m 7:23 / km
spiked:15/17c
Two nice training courses - with maps as contours and rocks (C1 no trails 1.6k) and contours only (C2 1.5k) - random order control picking. Fluffed 2 controls #3 on C1 - went to wrong spur (45) and #4 on C2- misread map as control on top of spur; in fact description, if I'd read it, said foot and it was at base of large cliff but I dithered about on top (1:30) then bailed and went to 3 before returning. Also didn't see #8 over map fold so technically DNF'd. NB on C2 #5 was further up the reentrant than marked. Made an otherwise familiar area interesting.
Note
Stayed for the NEOC AGM, voted then got the " can we go now" look from the doggie; you gotta do what you gotta do as they say. Anyhow an interesting experience all told, not all of which deserves expression here.
The upside however was the opportunity to have an open debate and my wish is to see the obvious passion and commitment expressed at the forum translate into productive output and aspirational goal setting.
I was particularly receptive to the idea that we need a systematic review of our maps and a prioritization of de novo mapping and of upgrades; a board- directed strategy and coordinated approach is the way to go here.
While I am musing this topic, I will forward a suggestion for a "sprint-style" training camp / session to board members as a way to help connect the various layers of the O pyramid from base to acme.
ps for the GB NOD event I am directing in September (permit in works) I'm thinking 2 forest sprints in lieu of a green/red course. Comments welcome.
The upside however was the opportunity to have an open debate and my wish is to see the obvious passion and commitment expressed at the forum translate into productive output and aspirational goal setting.
I was particularly receptive to the idea that we need a systematic review of our maps and a prioritization of de novo mapping and of upgrades; a board- directed strategy and coordinated approach is the way to go here.
While I am musing this topic, I will forward a suggestion for a "sprint-style" training camp / session to board members as a way to help connect the various layers of the O pyramid from base to acme.
ps for the GB NOD event I am directing in September (permit in works) I'm thinking 2 forest sprints in lieu of a green/red course. Comments welcome.
Saturday Jun 12, 2010 #
Note
slept:8.0
Recalled this from Aug 20 last year in prep for WMOC - and yesterday was 3 secs faster. Based on yesterday's half and 2.2 multiplier should yield current mile time of around 5'35" or 84-85 per lap. We shall see.
8/20/09
Track intervals (time trials) 4:56 [intensity: (1:00 @3) + (3:00 @4) + (56 @5) ] 1.6 km (3:05 / km)
Plan was to do 3 time trials 800m, 500, 300m at 95% with rest between- did 800, 600 and 200, largely because feeling good at 500m and much looser on second effort. Active walk and recovery between.
800m 2:35 (37,39,40,39)
600m 1:51 (37,38,36)
200m 29.6
Solid workout and pretty happy, although can see opportunities to get 800m down to 2:20ish potentially with more speed work.
8/20/09
Track intervals (time trials) 4:56 [intensity: (1:00 @3) + (3:00 @4) + (56 @5) ] 1.6 km (3:05 / km)
Plan was to do 3 time trials 800m, 500, 300m at 95% with rest between- did 800, 600 and 200, largely because feeling good at 500m and much looser on second effort. Active walk and recovery between.
800m 2:35 (37,39,40,39)
600m 1:51 (37,38,36)
200m 29.6
Solid workout and pretty happy, although can see opportunities to get 800m down to 2:20ish potentially with more speed work.
9 AM
Walking 38:00 [1] 1.95 mi (19:29 / mi) +31m 18:34 / mi
GB walk - lots of horses today. Kept forgetting to stop the clock so at one stage I'm going north at 3 min mile pace! Legs feel good so will jog trails later.
3 PM
Running (Trail) 22:07 [2] 4.01 km (5:31 / km) +34m 5:18 / km
Easy recovery run- after the rain- woods were refreshing.
Got home and realized the World Cup was on TV- saw last half of USA hold Eng to a 1:1 draw- good result! (almost akin to the Aussies taking the Ashes in cricket)
Got home and realized the World Cup was on TV- saw last half of USA hold Eng to a 1:1 draw- good result! (almost akin to the Aussies taking the Ashes in cricket)
Friday Jun 11, 2010 #
Note
Had eye appt so worked at home today- no schlepping into Cambridge_ so was well rested and committed to track. A la TdeF it was time for the moment of truth or "contra la montre" time trial.
5 PM
Running warm up/down 13:57 [2] 2.74 km (5:06 / km) +1m 5:05 / km
Conditions were beautiful 68 deg, light breeze. Was tempted to do a 5k given conditions but stuck with plan to do mile condition check out. Recalled a workout that Jen Rhines (I think) used to do for the1500m; run 800m, recover, run 600m- aimed to run these at 90+% effort- which appealed. So warmed up, stretched, ran some more, stretched, did 4 x 100m strides, stretched and stretched again.
Track race (time trial) 2:34 0.8 km (3:12 / km)
shoes: Mizuno wave Ronin
Was aiming for 200s @40sec. Actuals: 37.6, 40.5, 39.8 and 36.2 (neg lap splits). Felt good and not maxed out. Walked/jogged 2 laps 5-6 mins rest.
Track race (time trial) 1:49 0.6 km (3:02 / km)
Felt good for this one too- picked up the pace in last 200 while aiming for 90-95% effort and 37-38 sec 200s. Actuals; 36.6, 38.5 and 34.4. Walked/jogged 2 laps.
Track race (time trial) 29 [5] 0.2 km (2:25 / km)
Threw this one in for good measure to make up the metric mile. Aimed for sub 32 and 95%. 29.9 and not full out sprint.
Running warm up/down 4:51 [1] 0.88 km (5:30 / km)
Two lap cool down. Am happy how this session went, even without any real speed work for last 3 months seemed to have middle distance strength. Will have to assess mile target time for next week and get the pacing right.
And the really good news was the calf held up just fine- phew!
And the really good news was the calf held up just fine- phew!
Thursday Jun 10, 2010 #
Walking 20:00 [1] 1.5 mi (13:20 / mi)
Mizzly this morn- weather forecast not encouraging so the question for today is " to track or not to track"? Last time I faced this dilemma I made the wrong choice and got injured.
Walking warm up/down 10:00 [1] 0.5 mi (20:00 / mi)
no track today- track tomorrow
12 PM
Running (treadmill) 30:21 5.0 km (6:04 / km)
ahr:122 max:130
Easy run at 70-75% effort. loosened the legs nicely- quick stretch afterwards
Wednesday Jun 9, 2010 #
Walking 21:00 [1] 1.5 mi (14:00 / mi)
Cooler today
Strength (strength) 30:00 [3]
legs (squats, sumo, raises, dead lift) and core 3x15 plus 4x1min side planks for variety
Strength (spin hill interval) 30:00 [3] 8.99 mi (3:20 / mi)
Mod effort-felt good.
Stretching 5:00 [0]
legs
Tuesday Jun 8, 2010 #
Walking 19:00 [1] 1.5 mi (12:40 / mi)
Quick trot nice morning
5 PM
Running (trail) 25:18 5.01 km (5:03 / km) +11m 5:00 / km
Nice temp this evening- legs a bit heavy so elected not to do track today- easy/mod run instead.
C • 1
Monday Jun 7, 2010 #
Walking 22:00 [1] 1.5 mi (14:40 / mi)
slept:7.0
Feeling a bit tired today from weekend exertions so may call a rest day. Sleeping better now we've turned the AC on. Otherwise legs have held up OK.
Note
So there's a mile carnival on the 17th in Concord and feel like I've got the base but not the finishing speed to do a reasonable time. May do a 1km time trial later this week to judge.
Stretching 10:00 [0]
legs with foam roller- ITBs and Hams a bit tight
Strength warm up/down (spin) 10:00 [2] 3.6 mi (2:47 / mi)
Light effort just to loosen legs
Strength (strength) 30:00 [2]
Arms and core 3x12
Sunday Jun 6, 2010 #
Event: Nobscot
Note
Ros successfully completed the yellow course (which was more orange in control difficulty) 2.1k in 57min. With 5k run last weekend and age group placement she's on a roll.
Heavy damage to cc at Russells though :-) but all planted before next rain squall.
Heavy damage to cc at Russells though :-) but all planted before next rain squall.
11 AM
Orienteering 1:00:50 *** 7.25 km (8:23 / km) +149m 7:36 / km
spiked:12/15c
Relative to Estabrook a good map and runnable woods. Nominal distance 6.1km. Legs heavy from recent runs, nonetheless decent run thru 12 (especially from 7) then fatigue-induced errors on next 2 legs dropping about 3 mins. If fresh would aim for low 50s - may rerun this one.
Had rain visor today which really helped vision.
Had rain visor today which really helped vision.
Saturday Jun 5, 2010 #
Event: Estabrook Woods
10 AM
Orienteering race 1:09:38 *** 7.98 km (8:43 / km) +54m 8:26 / km
spiked:13/17c
Hot, humid, thick damp woods- yes it's Estabrook in June. Challenging but interesting red course set by Ian F; nominal 7.01k. Noted the warnings about swamps and strategically ignored them :-). 9-10 couldn't find marked stream crossing and subsequently face planted in a mud bath- glasses, map compass , clue sheet all covered in thick goo. 11-12 took the "reasonable" choice of following a submerged rock wall into chest high water - cleaned things off nicely! Otherwise heavy legged but steady run - 4-5 minutes squandered but nothing major as I kept speed down today - a good thing especially given vagaries of mapping in some parts of the map. US team M21 and W21 folk ahead then Tim P in 64 ish and Ernst in 67+.
Friday Jun 4, 2010 #
Walking 20:00 [1] 1.5 mi (13:20 / mi)
slept:7.0 (rest day)
Taking it easy today. Estabrook tomorrow and helping out on late shift. Hopefully Nobscot Sunday with a trip to Russells GC to entice Ros to come with me :-) (note to bl- Hosta replenishment?)
Thursday Jun 3, 2010 #
Event: CSU Park-O: Boston Common
Walking 20:00 [1] 1.5 mi (13:20 / mi)
slept:5.0
Boston Common park O today- really have to make the effort to do this one - gear ready; check: body ready;check maybe!- brain -: ? we'll see at end of day :-)
ps Need more sleep
ps Need more sleep
Running warm up/down 10 [2] 1.0 mi (10 / mi)
Strides and stretching before downpour
6 PM
Orienteering race 15:47 *** 3.07 km (5:09 / km) +10m 5:04 / km
spiked:17/19c
Avoided the major downpour. Interesting to run on the common and nice sprint-type course by Lori. Nominal dist 2.8k. Reasonable run with 1 bobble (30sec) and route choice that could have been better (15-20 sec)- otherwise not anticipating direction changes well enough and fumbling with punches.
Wednesday Jun 2, 2010 #
Walking 16:00 [1] 1.0 mi (16:00 / mi)
ok out
Strength (strength) 30:00 [3]
Arms and core 3x12.
No time for anything else today
No time for anything else today
Stretching 5:00 [0]
legs
Walking 20:00 [1] 1.0 mi (20:00 / mi)
Evening stroll
Tuesday Jun 1, 2010 #
Walking 2:00 [1] 1.5 mi (1:20 / mi)
Another work week begins- quite humid out. Appreciated the long weekend and a few sleep-ins to mentally refresh- was very jaded.
Strength (spin) 30:00 [2] 7.9 mi (3:48 / mi)
Easy effort
Stretching 10:00 [0]
legs with foam roller
Massage 1:00:00 [0]
Leg work