Training Log: Rosstopher

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 5

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... 2

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! 8

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.

Note

I have signed up for the New Bedford Half Marathon and, in an unrelated vein, reorganized my AP log colors.

C • Woooooo 4

Road run 2:06 [2] 0.29 mi (7:14 / mi)

shouldn't really count this, but it's fine for bragging rights. From the front door to the start triangle. Vetting courses for Dan Westerberg for a NEOC meet at Hammond Pond on the 21st of March. He'd already set streamers so there was really very little work for me to do. Liked most of the control locations, would probably tweak just a few to make things just that much better.

orienteering 41:33 [3] 3.18 mi (13:04 / mi)

taking awhile to get warmed up and into orienteering mode. Stopped quite a few places to look for streamers or double check a feature location.

orienteering 20:33 [3] 2.09 mi (9:50 / mi)

Much smoother, more awake and feeling some time pressure to make the last shuttle to Longwood.

Trail run 2:29 [2] 0.26 mi (9:34 / mi)

Cut across the woods to pick up the shuttle to work. Didn't get to all 4 courses today, will try to run the white and yellow in the morning.

Road run 31:05 [0] 3.74 mi (8:19 / mi)

dragging on the way home. Well psychologically dragging, I guess I wasn't really running any slower than normal, but it felt like molasses.

Road run 30:34 [2] 3.93 mi (7:47 / mi)

Running to work. I was going to run home too, but when it came down to six pm, I decided it was too cold and I was too hungry. So I took the shuttle home and ate a bowl of cereal while I made dinner.

C • Which was a much better cho... 5

Road run 30:23 [0] 4.34 mi (7:00 / mi)

I woke up really early, which is quite strange, and I contemplated going for a 2 hour run, but then I decided that I really needed to finish up writing an article and that left only enough time for my regular commute.

being truly awake at 6 in the morning is a special and rare thing for me.

Road run 41:24 5.31 mi (7:48 / mi)

reading Gswede's AP log makes running seem awesome. I decided that I would add a faster lap around the reservoir to my evening commute. I wasn't pushing all out but, as PG described, trying to run faster than comfortable.