Training Log: Rosstopher

Note

If you are going to attend the CSU Training Camp #1 this coming Easter Weekend, sign up on the AP event site ASAP. Brendan and Clem need to know about maps.

Too far off to predict the weather, but I can predict that the awesomeness will be high!

Road run 34:10 [2] 3.98 mi (8:35 / mi)

woof. I had breakfast this morning, and that breakfast was angry! I guess I'd be angry too if I had just been eaten. Had all sorts of granola and orange juice induced cramps and stitches etc. (this is not helping me feel like breakfast is a good meal in the day).

So I was running kinda slow, but it was a nice morning so I didn't mind so much.

Road run 40:58 5.59 mi (7:20 / mi)

running home. very crowded sidewalks and trails tonight. I ran into some old work friends as I crossed the Riverway and got to chatting with them. Turns out that they had a baby since I saw them last so they've been busy trying to keep up with her. Nice catching up with friendly faces on a sunny afternoon.

Then I ran a lap of the reservoir a bit harder than normal. The place was packed with people, many of whom were not very good about leaving enough space for others to pass.

Got home a bit late, but then Dan and I spent some time sorting out some Epunching stuff for the NEOC meet at Hammond Pond on Sunday 3/21/10. It's going to be a good event, so worth checking out

Note

Shins still sore in the morning, so today became a very pleasant rest day. Shins feel fine in the evening so that's a relief. Also, not running another 3k tomorrow, though I think the weather will be pretty good. Instead I'll wait until after the weekend and find a time when SGB and I can go together and push the pace a bit.

C • 8

Road run 36:43 [2] 2.83 mi (12:59 / mi)

Planned to take the shuttle in the morning, but timed it wrong and got to the stop just as the shuttle was leaving. So instead of waiting for the next one, I ran to work instead. Heavy backpack made for slow going. Also, the Garmin is being slow about satellites this week.

Road run 39:48 [2] 4.72 mi (8:26 / mi)

Heading from work over to Alex and Ed's in Newton for CSU training. Got a little turned around on the streets near their place and ended up doing some extra climb. Running through Brighton isn't very nice, too congested, too many stop lights. Pack still heavy, making my shins very sore (I think) from the impact.

Road run 51:42 [4] 7.05 mi (7:20 / mi)

Street-o set by Alex. Brendan, Giovanni, SGB, Ian, Lori, also showing up for the running, with Sam and Ed coming as social members for pretty amazing dinner afterward.

Heading out I felt pretty tired and legs were complaining a little. Still it felt so much better than running with a pack that I was quite happy with things. I was trying to run in reverse order (to pass SGB partway) but didn't notice that there were numbers on the map so I just ran counterclockwise which is how everyone else did it too. Alex sent us over every hill in creation. It was kind of nice to see some of these areas that I'd never been to in Newton and Brighton. Caught up to SGB at a control near the end where we couldn't get through on the street anymore. We saw the road was messed up so headed on to the last control racing each other back to the finish. glad he was there because I was pushing much harder trying to stay with him and then it was an all out sprint starting from where we hit Center Street.

Note

So Sam and I spent some time thinking about what a good USOF logo would look like. Now, I'm no artist, but this would be totally sweet :)

C • Logo 8

Road run 1:15:31 7.35 mi (10:16 / mi)

Hey, I should get points for even thinking about going out tonight for my hill workout. Weather was spectacularly vile, spitting rain and hail ( so that wetness would patter against the face in the staccato of raindrop, raindrop, raindrop, hail (ow) ). Calves were sore from the 3k yesterday (but not as sore as the last time ) and my motivation was certainly tepid. I had talked myself down to running just 4 reps by the time I got out to the bottom of the hill. Cajoled and wheedled my way up to 6, then 7. Then my hands started to go numb. Finished out the 10 so take that raincloud. days like this I like to say " It's a good day for the ducks" but honestly ducks have more sense than this. Pleased with how fast my times were.

1:56
1:56
2:00
2:00
2:03
2:02
2:04
2:03
2:04
2:09 <-- fell off the train on this one

C • Good for you. Character has... 3

Event: US Team (unofficial) 3K time trial
 

Track 20:00 [2]

Warming up on the Harvard indoor track. It would have been nice to run the 3k on a 400m track, but the weather forced us inside. bad weather, illness and time change had our numbers down to 4 at the start, Sam, Katia, Karen and myself. The ladies did a pretty decent cruise while I called various people, I also did a few laps with them and two fast 200s to see what speed felt naturally good (34 and 32 but I was aiming for 37s).

Track 9:18 [5] 3 km (3:06 / km)

US Team Time Trial. Hoping to run a 9:15 or faster... my reach goal of 9:05 seemed a little ambitious but the couple of fast laps I ran during the warmup got me feeling like 36 second 200s might be possible (9:00). A little disappointed to miss my goal, but happy to have improved on my previous 3k and this was pretty good for running indoor and without a dude to chase after.

Splits taken at the 3k waterfall start on each lap, so each of the first 14 splits is for slightly more than 200m and the last split is for a bit less.

33
36 (1:09)
37 (1:46)
37 (2:23)
37 (3:00)
37 (3:37)
38 (4:15)
38 (4:53)
39 (5:32)
38 (6:10)
38 (6:48)
39 (7:27)
39 (8:06)
38 (8:44)
34 (9:18)

C • Nice! 15

Track 20:00 [2]

A shortish cooldown, then Karen led us in some form drills and plyos and finally I ran the end part of Brendan's 3k trying to hit 44 second laps.

3000m run - Splits

Road run 2:24 [2] 0.11 mi (21:49 / mi)

Over to Hammond pond for some more course checking. Rain wasn't too bad.

orienteering 6:44 [4] 0.75 mi (8:59 / mi)

Cruising the white course. nice short loop, a bit cold and slappy on the legs for running in the blueberry.

orienteering 17:27 [4] 1.7 mi (10:16 / mi)

Cruising the Yellow, stopped a bit more, think this one needs a little more work. Of course I have strong feelings about hammond pond because I run here a lot.

orienteering 17:10 [2] 1.43 mi (12:00 / mi)

Caught up with Sam out in the woods, and we did another short loop around the woods.