Training Log Archive: RJM

getting plants from Panzner B for potting. prorated

rode back from school

Driving back from columbus dropped by malabar farm park and did a trail run. Started at visitor center, went behind sawmill to go clockwise. THe trail was pretty much just a hint of double track (mildly less dense part) in the open grassland for a mile or so, then some nice woods. No major botanical interest (rosa understory), but good canopy.
Trails a little muddy but no major problems. Just ran slow and relaxed and had a good time. It's a ski trail, and would be nice if there was good coverage.

After a full field day of VIBI in an emergent site, 90F. Ran along various gravel trails and near the bison pen at Darbycreek. Did 3x2min with 1 min jog, and 1x1.5min to finish.

VIBI class - 7 field hours, not much moving.

Event: WPOC - Prince Gallitzin State Park
 

After first day of class, ran along darby creek near the class site, south and around fort ancient, then wandered on various trails until i evenutally stumbled back to my starting point. Warm day, but pleasant. Felt pretty good, but the mile or so of road verge towards the end was a little hard on the legs compared to trails

in hotel that evening

VIBI class and first field sampling practice (wooded area in 'prairie park'. both strongly prorated

I need to manage this recovery better, and ease in slowly.
Actually writing out a plan sounds like a good idea. SO:

I'm now able to handle my background bike commute of roughly 2:30/week, along with about 1:50 of running (mostly off road).
Before the injury of Feb 2012 i was doing about the same biking, and about 3-4 hr running a week.

PLAN as of April 17: ramp up the running by about 10% a week. with the goal of getting back to about 3 hours/week in 6-8weeks. I can do a bit more if the running is mostly while orienteering, less if it's all roads. I will include in this a few intervals, beginning with about 4x200 this morning after commuting (= 3 minutes). and increasing at about the same rate (around 20 seconds/week). Road biking can be mixed in as possible, probably an hour a week to begin with. Once i can run 3 hours a week, i should focus mostly on hill climbing and intervals rather than more distance.
Week Running hours (specs) Intervals Actual Verdict
April 21: 2:00 (50+30+40) 3.0 min 49+20+48=2:13 On target
April 28: 2:10 (26+36+71) 3.3 min 60 (& junk) + 26+36 = 2:13 On target
May 5: 2:20 (40+40+60) 3.6 min 24+28+56+36=2:24 (3.75I) On target
May 12: 2:30 (35+35+80) 4.0 min 100 missed badly
May 19: 2:40 (40+40+80) 4.3 min
May 26: 2:50 (45+40+85) 4.6 min
June 3: 3:00 (45+45+90) 5.0 min



Verdict: didn't quite stick it out the whole way exactly on target, but i am getting over 2 hours of running a week now, and doing more speedwork than expected. Most of the shortfall was because i mostly banked on having a long saturday run and my schedule didn't allow that. I'm not quite up to normal now, but i think i can concentrate on base miles now, and can run an hour without too much difficulty

To first day of summer school, then home in school van for the vibi workshop. Busy!

Event: FallsQuest Urban Rogaine
 

City quest bike edition. Includes 500m push on a deer trail shortcut. Clean navigation but often hard to figure out what feature and what to write. Came in first in a good field