Training Archive: BorisGrIn the 31 days ending 2005-07-31:
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| F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | ||||||||||||||||||||||||||||||
Friday Jul 29 | ||
| Note | |
| In Japan. After about 28 hours of traveling, i find myself in a hostel in Kyoto called "The Tomato Guesthouse" with a jumbo bowl of delicious pork ramen in me. Yum. In two days I`ll go to the WOC event center, but for now I`ll explore Kyoto. | ||
| C • you made it! 5 | ||
Wednesday Jul 27 | ||
| Running 33:08 [3]4.6 mi (7:12 / mi) | |
| shoes: Montrail Trail Shoes | ||
| One last easy run in Forest Park. One loop (26:00). Off to Japan at 7am tomorrow. | ||
Tuesday Jul 26 | ||
| Running 50:00 [2]6.06 mi (8:15 / mi) | |
| shoes: Montrail Trail Shoes | ||
| Running around in Forest Park, plus jogging between intervals. Did not feel good at all today after getting sunburned at the beach yesterday and having it be 97F during the day, with plenty of humidity. | ||
| Running 7:50 [5]1.57 mi (4:59 / mi) | |
| shoes: Montrail Trail Shoes | ||
| Quick intervals in the park - a loop including a nice flat stretch followed by a nice steep, though not too long, hill that i had never come across before. | ||
Sunday Jul 24 | ||
| Running 25:00 [2]2.78 mi (8:59 / mi) | |
| shoes: VJ - Studs | ||
| Warming up and jogging the white course (after red) at Mt.Misery (Valley Forge, PA.) | ||
| Orienteering race 42:51 [4]*** 5.3 km (8:05 / km) +165m 7:00 / km | |
| shoes: VJ - Studs | ||
| DVOA local meet at Mt.Misery, Valley Forge, PA. Ran a red course reasonably well, but made a couple of mistakes on "controls in the middle of the woods", losing about 3:30 during the course, which is a little too much for not overly complex terrain. Wyatt got me by 2 minutes with a nice run. | ||
| Note | |
| With my first race at WOC two weeks to go, I feel like I am in good, though not great, shape. I am fairly happy with my map reading, precise navigation, and speed. I am fairly unhappy with my map reading when tired, strength on uphills, and endurance. Clearly, these are not things I can fix in two weeks, but it's good to know what your strengths and weaknesses are and what you have to work on in the future. I will leave for Japan on Thursday and will consider that the beginning of the tapering. | ||
| C • tapering. 2 | ||
| C • tapering. 1 | ||
Red - Splits | ||
Saturday Jul 23 | ||
| Orienteering 1:40:00 [2]*** 10 km (10:00 / km) | |
| shoes: VJ - Studs | ||
| Training on French Creek East with Clem, Dasha, Kat, Kat's brother Aleksey. Clem drew some nice loops, we set controls and ran some fast, short courses. Felt ok, but had trouble with the rocky footing. | ||
Friday Jul 22 | ||
| Running 39:00 [2]4.33 mi (9:00 / mi) | |
| shoes: Montrail Trail Shoes | ||
| Warm-up, cool-down, jogging down the hill. | ||
| Running 12:00 [5]** | |
| shoes: Montrail Trail Shoes | ||
| Hill repeats / map memory exercise in Forest Park with Kat. Had an old French Creek map at the bottom of the hill. On each interval, memorize a leg, sprint up the hill, then draw the leg on another French Creek map at the top of the hill. Repeat 12 times. A fun little exercise for a change of pace. | ||
Thursday Jul 21 | ||
| Running 1:34:31 [3]11.9 mi (7:56 / mi) +275m 4:36 / km | |
| shoes: Nike Pegasus '05 | ||
| Running three slow loops in Forest Park with Greg - possibly our last workout together, since i'll be in Japan when he returns from the WMOC, and then I'm off to Sweden....End of an era.
Pretty hot day: around 89F. Splits: 29:26, 29:04, 28:08. | ||
| C • . 6 | ||
Wednesday Jul 20 | ||
| Running 57:02 [3]7.5 mi (7:37 / mi) | |
| shoes: Montrail Trail Shoes | ||
| Running horse loops in Forest Park in my new heavy trail shoes that i bought on the day i was in the city and needed to go for a run but had no shoes with me. They feel fine but will take some getting used to like any new shoes.
Four horse loops: 7:45 7:32 7:21 7:02 (felt quite hard - at least a level 4 effort) | ||
| Strength 10:00 [1] | |
| Crunches and stuff | ||
Tuesday Jul 19 | ||
| Orienteering 57:17 [2]5.73 km (10:00 / km) | |
| shoes: VJ - Cleats | ||
| Running around and streamering an old course on South Mountain in the intense heat and humidity - back in New York.... I miss Canada already! Took a refreshing dip in some puddle to make myself feel better, though. | ||
Monday Jul 18 | ||
| Note | |
| Off today after spending about 29 hours straight traveling - a 13-hour drive from Williams Lake to Calgary, a flight to Chicago, a 4-hour delay sitting in the plane on the tarmac, and finally a cab home from LaGuardia. | ||
Sunday Jul 17 | ||
| Running 15:00 [2]1.67 mi (8:59 / mi) | |
| shoes: VJ - Studs | ||
| Warm-up | ||
| Orienteering race 1:22:17 [4]***** 10.5 km (7:50 / km) +200m 7:09 / km | |
| shoes: VJ - Studs | ||
| Yuck. I had virtually nothing left in the tank after the previous two days, and it showed in this last day of the COC's. I started ok, but made a stupid parallel error on 5 and everything came apart after that. I totaled about 9 minutes of mistaked and also was much slower in the woods than either of the first two days. It was still a very enjoyable and challenging course, but a warning for me that i still need to work on focusing on the race even when very tired... All in all, this was a great trip for me. I loved the maps and courses and the friendly Canadians who put the whole thing together! I only wish more Americans came out to the COC's to give our neighbors an added challenge.
I've got a couple of weeks of training to do before WOC, and i'll try to focus on map reading at high speed, as well as maintaining concentration and focus after difficult hill climbs. | ||
Classic Day 2, Course 10 - Splits | ||
Saturday Jul 16 | ||
| Running 30:00 [2]3.33 mi (9:00 / mi) | |
| shoes: VJ - Studs | ||
| Run to the start in the mud and cool-down. | ||
| Orienteering race 1:19:41 [4]***** 10.9 km (7:19 / km) +210m 6:40 / km | |
| shoes: VJ - Studs | ||
| After the start was delayed two hours on day 1 of the COC's, one would have thought that the technical difficulties were over. However, weather interfered, as the overnight downpours turned the road to the assembly area into a mudslide with many cars needing to be pushed up som hills. As a result of this (and the very long, very muddy walk to the start) many people were showing up late for their start times. The organizers scrambled to deal with this by assigning people new start times, which results in stress for some (Hammer) and luck for others (me.) I was given a start 1 minute behind Mark Adams. After being clean the first two controls, i made a mistake on the third and came back to it to find Mark there, as he messed up #2. We pretty much stayed together the rest of the race, and i have to say that it a mutually beneficial situation for both of us, as we definitely pushed each other most of the way. I was extremely impressed with how smooth he is in the forest, putting on a clinic in detailed map reading without slowing down in all sorts of terrain. Not surprisingly, it ended up being a very good result for each of us, as i was 3rd and Mark 5th overall, wth Per winning in 75 min. | ||
| C • the Griz 1 | ||
Course 10 - Splits | ||
Friday Jul 15 | ||
| Running 30:00 [2]3.53 mi (8:30 / mi) | |
| shoes: VJ - Studs | ||
| Various warm-ups and cool-downs. | ||
| Orienteering race 35:31 [4]***** 4.3 km (8:16 / km) +130m 7:11 / km | |
| shoes: VJ - Studs | ||
| COC - Short in Williams Lake, BC. My first real racing since....the Team Trials? The reason I flew out to Canadia was to at least partially make up for the lack of important races in the Northeast this spring. Quite happy with this wet, thick, technical race - 5th overall, 3:30 off Swede Per Magnusson, one 2-minute mistake and a couple of bobbles. Started the race very well, and actually led after 7 and 8 controls before screwing up 9. It was fun to go along, collecting the people who started ahead of me. Good preparation for WOC middle qualifier. Obviously, plenty of things left to work on - a big one being route choice, which i had some issues with on a couple of the longer legs. Anyway, a very fun course in some tough terrain. | ||
| Orienteering race 15:21 [5]2.7 km (5:41 / km) | |
| shoes: Nike Pegasus '05 | ||
| Sprint "race" at the COC's. Watching the showcase with all the national team runners was very exciting and a lot of fun, but running the course by myself afterwards in the rain was very anticlimactic. Could not really get myself psyched up, as it seemed more like training than a 50-point sprint. Too bad, since it was a very nice course set by Mike Smith, and a whole Canadian Sprint Champs could have easily been made out of it. In addition to making mistakes and having my shoe come off at one point, i had to spend some time looking for the flag and SI unit on one control which had been vandalized by local hooligans. Jon Torrance won the sprint showcase in an impressive 13:10 or so. The highlight, though, was Hammer's now-patented sliding approach to two controls and the subsequent rest on the wet grass in a compromising position (pictures will appear shortly.) :) | ||
| C • PHOTOS 1 | ||
Short - Course 10 - Splits | ||
Thursday Jul 14 | ||
| Orienteering 1:28:00 [2]7.33 km (12:00 / km) | |
| shoes: VJ - Cleats | ||
| Model event for the COC's, mostly running around with Kat. | ||
Monday Jul 11 | ||
| Running 42:25 [2]4.71 mi (9:00 / mi) | |
| very easy run just to get the legs moving in the heat and humidity. Off to the Canadian Champs tomorrow. | ||
Sunday Jul 10 | ||
| Orienteering 1:26:00 [2]7.82 km (11:00 / km) | |
| shoes: VJ - Studs | ||
| Training at Harriman - short course loops, setting and running. Felt low on energy, but navigation was ok. | ||
| Orienteering 30:00 [1] | |
| Map hiking | ||
| C • great training 3 | ||
Saturday Jul 9 | ||
| Running 30:30 [2]3.81 mi (7:59 / mi) | |
| shoes: Adidas Trail Shoes | ||
| Warm-up, cool-down and collecting controls. | ||
| Orienteering 35:14 [5]** 6 km (5:52 / km) | |
| shoes: Adidas Trail Shoes | ||
| Sprint training in Forest Park. Greg set a nice little course (~2.0km, 13 controls) and i ran it twice forwards, once in reverse with about 10-minute breaks. Legs were sore from yesterday, but i still felt pretty fast and navigated reasonably well - a couple of 10-second mistakes.
12:09 (forward) 12:00 (forward) 11:05 (reverse) | ||
Friday Jul 8 | ||
| Running 1:36:43 [3]12.9 mi (7:30 / mi) | |
| shoes: Nike Pegasus '05 | ||
| A very wet, slippery run in Forest Park. Two normal loops (27:15, 27:05), then on the road past the track, across Woodhaven Blvd, then onward along the golf course for a while and back. | ||
| Strength 10:00 [1] | |
Thursday Jul 7 | ||
| Running 35:00 [2]4.38 mi (7:59 / mi) | |
| shoes: Nike Pegasus '05 | ||
| Running to and from the Forest Park track. | ||
| Running 17:54 [5]3.1 mi (5:46 / mi) | |
| shoes: Nike Pegasus '05 | ||
| A 5km time trial on the track. A little warm, humid, somewhat windy, stomach somewhat full, but legs feeling pretty strong and rested after the day off yesterday. Tried to not start fast and run a consistent pace. Did ok, but started slowing down in the second half anyway. Exactly tied my pr set this winter. I wonder how different my time would be in an actual race....
83.0 83.3 85.5 86.1 85.8 86.6 87.4 87.2 87.7 88.3 87.0 86.7 39.9 | ||
5km - Splits | ||
Tuesday Jul 5 | ||
| Running 46:07 [2]5.76 mi (7:59 / mi) | |
| shoes: Adidas Trail Shoes | ||
| A mess of a run in Forest Park. Apparently (according to Greg, who called me from work while i was running to warn me about this) it was a really difficult day, weather-wise, with low oxygen content and lots of smog in the air (a big-city phenomenon, no doubt). Either way, it sounds like a good excuse for the way i felt today - legs seemed fine, not tired or anything, but i could barely keep up an 8 min/mile pace. I wanted to do an interval workout today, switched to a fartlek, and couldn't even finish that. Yuck. I hate days like this. | ||
| C • Where does the oxygen go? 6 | ||
Monday Jul 4 | ||
| Running 1:04:34 [2]8.2 mi (7:53 / mi) | |
| shoes: Adidas Trail Shoes | ||
| Recovery run at Forest Park with Greg. Felt pretty dead. Two loops: 28:26, 26:22. | ||
Sunday Jul 3 | ||
| Orienteering 1:54:11 [3]***** 12.69 km (9:00 / km) | |
| shoes: VJ - Studs | ||
| Fun middle distance training in Harriman. I was going to go to the sprints in PA, but unfotunately had to attend a funeral in the morning. I still had time to join the Goats for a run on Surebridge, so there we were. Greg and Sergei went for a trail run, but first set a nice ~2.8km, 12 controls, 125m climb course for me, which i ran three times (3rd time was picking up flags along the way.)
26:14 23:13 23:54 Felt better and better in terms of flow as the day went on, which is not surprising. Very nice course, lots of fun followed by an awesome barbecue by the lake. Great day! | ||
| C • 4 | ||
Saturday Jul 2 | ||
| Running 1:05:50 [3]8.7 mi (7:33 / mi) | |
| shoes: Adidas Trail Shoes | ||
| Running horse loops in Forest Park with a whole posse of goats: Sergei Z, Sergei R, Greg, Valeriy, and even Vlad.
Ran nice and slow, except for the last loop: 8:52 8:49 8:33 8:12 8:04 6:59 | ||
Friday Jul 1 | ||
| Running 1:05:22 [2]8.43 mi (7:45 / mi) | |
| shoes: Nike Pegasus '05 | ||
| Running in Washington Heights, along the Hudson. | ||
| Strength 15:00 [1] | |