Training Archive: eboneIn the 30 days ending 2008-04-30:
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| 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 | M | T | W | |||||||||||||||||||||||
Tuesday Apr 29 | ||
| Note | |
| slept:7.8 | ||
Monday Apr 28 | ||
| Note | |
| slept:12.0 (rest day) | ||
Sunday Apr 27 | ||
| Note | |
| slept:2.0 (rest day) | ||
| I directed the U-District Street Scramble today. | ||
Saturday Apr 26 | ||
| Note | |
| slept:0.0 | ||
| Hiked up Squak Mtn. carrying about 50 pounds of aid station supplies for the Northwest Trail Runs 10k and Half Marathon. I then followed the route down, marking the course as I went. | ||
Friday Apr 25 | ||
| Note | |
| slept:4.8 (rest day) | ||
Thursday Apr 24 | ||
| Note | |
| slept:5.0 | ||
| I ran an hour in the morning and then again (about 75 minutes) in the evening, both times vetting the U-District Street Scramble course. Jon did a great job, and vetting was fun, as usual. During the evening run, I ran three threshold intensity segments: about 6, 8, and 2 minutes. | ||
Wednesday Apr 23 | ||
| Note | |
| slept:6.0 (rest day) | ||
| Busy with work then fell asleep when I couldn't find my headlamp to go running/vetting. | ||
Tuesday Apr 22 | ||
| Note | |
| slept:7.7 (rest day) | ||
| Busy with work so no training today. | ||
Monday Apr 21 | ||
| Note | |
| slept:6.0 (rest day) | ||
| My legs are somewhat sore and tired today, but not as much as I would've expected. My right foot hurts from twinging it just walking around. I often get pains in one or the other foot after the strain of hard workouts. | ||
Sunday Apr 20 | ||
| Running - Road / Track (some trail/grass, too) 1:17:50 [2]* 9.2 mi (8:26 / mi) +240m 4:52 / km | |
| ahr:138 max:153 slept:9.6 shoes: Brooks Adrenaline - 1 | ||
| I felt really lethargic today, both mentally and physically, but I had planned to do a longish run and hill intervals, so I did. I ran to Hamlin Park, ran around the trails and grassy areas there, did some orienteering (logged separately, picking control locations as I went from the O map), ran around the Hamlin South Woods some more, ran to Meadowbrook to run hill intervals, then ran home afterward. My legs felt pretty good today, but any time that I stopped running, the lethargy returned, and I got cold easily.
| ||
| Orienteering 33:15 [2]*** 4.1 km (8:07 / km) +115m 7:07 / km | |
| ahr:134 30c shoes: Brooks Adrenaline - 1 | ||
| Orienteering practice at Hamlin Park. | ||
| Running - Trail / Grass intervals (grass and pavement) 12:38 [4] 1.83 mi (6:53 / mi) +230m 3:05 / km | |
| max:174 shoes: Brooks Adrenaline - 1 | ||
| Hill intervals, 2 sets of 5 x 295m (105m +21m climb and 190m +2m climb; route). I took a split time at the top of the steep hill on each one. They felt tiring (especially the 5th and 8th-10th) but not overwhelmingly so, and my legs felt okay--not destroyed--on the jog home up the hill.
Times: 38.9 41.1, 35.1 41.1, 34.5 40.7, 33.9 40.7, 33.0 41.7 34.1 42.8, 33.6 39.7, 33.9 41.5, 34.3 40.9, 34.5 41.6 | ||
Saturday Apr 19 | ||
| Orienteering 38:12 [2]*** 5.9 km (6:28 / km) +80m 6:04 / km | |
| ahr:135 max:152 22c slept:7.5 shoes: Brooks Adrenaline - 1 | ||
| I ran the course I've been using at Magnuson Park, with an added extension up the hill at Promontory Point. More fences have gone up for the construction, requiring detours in a few places to find good crossing points. Here's the course I ran. My actual route (approximate) was along trails, going around buildings, fences, marshes, and thick vegetation.
My legs were still somewhat tired from Thursday's intervals, but other than a bit of pain in my right calf when starting out, my legs felt alright. My logged average and max heart rates are guesses, since my watch or transmitter continues to malfunction (producing erroneously high or low readings). | ||
Friday Apr 18 | ||
| Running - Road / Track (road) 20:00 [2] 2.76 mi (7:14 / mi) +85m 4:07 / km | |
| ahr:131 max:147 slept:8.0 shoes: Brooks Adrenaline - 1 | ||
| I went on a little baby run from the office, out the Burke-Gilman Trail to the Princeton bridge and back. After a bit of initial stiffness, my legs felt pretty snappy and just slightly tired from yesterday, so I'm guessing they'll be more tired/sore tomorrow. Route. | ||
| C • snow 2 | ||
Thursday Apr 17 | ||
| Note | |
| slept:6.8 | ||
| Ate a huge dinner and desert from about 6-7:30, then I did some work until I was nodding off and falling off my chair and went running at 11:45. I was still quite stuffed, and it felt like a sizable portion was in my esophagus, which made the 4 x 600m at the NH track somewhat less enjoyable. | ||
| C • I went running at 8pm and I... 2 | ||
| C • time 3 | ||
| Running - Road / Track warm up/down (road) 36:39 [2] 4.7 mi (7:48 / mi) +140m 4:26 / km | |
| ahr:136 max:153 shoes: Brooks Adrenaline - 1 | ||
| 22:56 for 3.2 mile warm-up to 95th & 35th and back to track, 136 avg./153 max. HR
13:43 for 1.5 mile warm-down home, 136 avg./151 max. | ||
| Calisthenics / Dance (form drills) 7:00 [2] 0.7 mi (10:00 / mi) | |
| shoes: Brooks Adrenaline - 1 | ||
| Two sets of six form drills, with bits of jogging in between. I took it easier than usual on the skipping, to avoid aggravating my achilles tendon. It twinged once or twice but seemed like it probably wouldn't get worse during intervals. | ||
| Running - Road / Track intervals (track) 7:35 [4] 1.49 mi (5:05 / mi) +0m 3:10 / km | |
| shoes: Brooks Adrenaline - 1 | ||
| 4 x 600m, with 1:30 rest between each of the first three, then a 7 minute restroom break before the last one. The first one felt okay, but I already felt somewhat tired on the second one, and the third and fourth felt like work. I was thinking of doing five, but I decided to err on the side of caution, especially given that my left achilles is only marginally okay for intervals. The track lights were off, so I couldn't see my watch to calibrate my pace. I was hoping to hit 1:52-3 and was close enough just running by feel, I suppose. I'm satisfied with this as an early interval workout.
Times and avg/max HRs: 1:55.2 150/172, 1:51.9 145/173, 1:52.9 147/173, 1:54.7 154/171 The heart rates seem plausible (a bit low, but it was after midnight, so that could be metabolic), but the averages are suspect, since my transmitter hasn't been functioning so well lately, so it may have taken longer than usual for the elevated heart rate to register. | ||
Wednesday Apr 16 | ||
| Running - Road / Track 15:00 [2] 1.88 mi (7:57 / mi) +10m 4:53 / km | |
| slept:9.3 shoes: Brooks Adrenaline - 1 | ||
| Bits of running while scouting for BEAST 15 Hour. I decided it wasn't so important to train today, since my left achilles is still on the mend.
Slept in the car: 3+ hours of intermittent sleep, followed by 6 of good sleep. | ||
Tuesday Apr 15 | ||
| Orienteering 45:00 [12]** 4.82 mi (9:20 / mi) +80m 5:31 / km | |
| slept:5.6 (sick) shoes: Brooks Adrenaline - 1 | ||
| Map run while scouting for the BEAST 15 Hour on Whidbey Island. I had several twinges in my left achilles tendon (and maybe my right, too--I don't remember), so I'm still recovering from the big session of plyometrics. I felt okay otherwise, but a little tired still, probably from my cold, the symptoms of which have almost completely subsided. | ||
Monday Apr 14 | ||
| Note | |
| slept:9.6 (sick) (rest day) | ||
| I'm feeling even better today than yesterday. I still have residual congestion and slight lymph node swelling, but the sneezing, slight headache and mild body achiness seem to have subsided. | ||
| Walking (hiking) 25:00 [1] 1.47 mi (17:00 / mi) +150m 8:01 / km | |
| I went for a hike to Coal Creek Falls at Cougar Mtn. with the Madsons. It rained/sleeted intermittently, and some purple flowers (salmonberry?, or something like it) were just coming out. It felt good to walk, and I had no twinges in my achilles tendons or calves. It was a nice hike and a nice visit. The whole hike was a bit over an hour, I think, but much of it was sub-training intensity. | ||
| C • purple flowers on bushes th... 1 | ||
Sunday Apr 13 | ||
| Running - Road / Track (street O) 1:24:30 [12]* 7.9 mi (10:42 / mi) +400m 5:45 / km | |
| ahr:115 max:140 slept:6.9 (sick) shoes: Brooks Adrenaline - 1 | ||
| I went for an easy but hilly map run on the Capitol Hill Street Scramble map. I had been thinking that I might do some hard running, but I'm still feeling a bit sick (still have some itchi-/runniness and fatigue/achiness), and I still had some soreness and tiredness in my legs (from plyometrics? hard to imagine it's from the easy night-O), so I just took it really easy and tried to practice good map-handling and reading habits at least some of the time. I had some twinges of pain in my left achilles tendon, left over from the plyometrics, I presume. | ||
Saturday Apr 12 | ||
| Cycling (mtb mostly roads) 20:36 [12] 3.74 mi (5:29 / mi) +90m 3:11 / km | |
| ahr:122 slept:7.8 (sick) shoes: Nike ACG cycling shoes | ||
| I went for a quick spin around the neighborhood on my bike before heading to the night O. I rode to Hamlin, around a few of the trails in the South woods, and back home. It was hard to tell whether laundering the chest strap reduced the problem of spurious readings on my heart rate monitor watch. My impression is that the readings were more realistic for most of the time, but there were also times when the reading had clearly failed to update following increases or decreases in my exertion level, and the 218 max. HR is clearly wrong. My route | ||
Wednesday Apr 9 | ||
| Note | |
| slept:5.0 (sick) | ||
| I could feel my throat becoming scratchy yesterday evening, and today I've developed a full-blown head cold, with swollen lymph nodes, and itchy, watery eyes and nose. Maybe it's from the sneezing man I was sitting next to on the plane on Monday...as if it matters at this point, since I can't go back in time and not sit next to him.... unless... | ||
| C • uh oh... 7 | ||
Tuesday Apr 8 | ||
| Note | |
| slept:8.9 | ||
| C • Really 4 | ||
| Orienteering 31:20 [2]*** 5.2 km (6:02 / km) +40m 5:48 / km | |
| 19c slept:8.9 shoes: Brooks Adrenaline - 1 | ||
| I ran the same course I ran on March 31, only I went backwards this time.
I again encountered some fences, since the park is undergoing habitat destruction/enrichment to the tune of something like $12+ million. Several "active recreation" (lacrosse, soccer and baseball) fields are being built in place of a parking lot, a tennis court, a road, and many acres of grasslands and marshes. At the same time, other similar areas are being turned into manufactured wetlands (a bunch of amoeba-shaped ponds, according to the drawings posted on the project info board.) I suspect that these new wetlands--which are being built in place of the wetlands that are there now--will be adorned with fences and signs proclaiming their fragility. Judging by the way public and private agencies spend their time and money, fences and fragility proclamations are the acme of wetlandhood. They are certainly an outstanding way to show how much we value habitat, and clearly preferable to actually conserving the habitat that currently exists. Because, you see, urban-dwelling environmentalists have made an important discovery: Just as vast amounts of matter can be compressed into a tiny, dense space in black holes, and just as dieters enjoy their smaller dessert portions to be especially rich and decadent, exquisitely high quality wetlands can be created that will replace the habitat values lost by the creation of an arbitrarily large number of ball fields, buildings and roads. The fences and signage are key, since it's imperative that these wetlands be enjoyed at a safe distance. Because of their rare quality and extreme fragility, a single footprint or broken reed would be tantamount to felling hundreds of acres of old growth forest. Not literally, mind you, but by what it would say about our commitment to the environment, which is steadfast, of course. | ||
| C • nice rant there eric.
but ... 7 | ||
Monday Apr 7 | ||
| Note | |
| slept:8.0 (rest day) | ||
| My legs are quite tired and somewhat sore today when I take running steps or go up stairs, but the various pains I had on the weekend (left gluteus, left and right calves, and left quadriceps) seem to be subsiding, so it appears that they weren't real injuries.
My United flight from Denver to Seattle was way oversold, so I volunteered to fly later in the day and got a voucher for a free ticket--nice! It turned out that getting me there later was a challenge, too, because all the flights were full, but I stood by, got the last seat on a 6 p.m. flight, and arrived at Sea-Tac at 8 p.m. | ||
| Walking 10:00 [1] 0.67 mi (14:56 / mi) +12m 8:47 / km | |
| shoes: Brooks Adrenaline - 1 | ||
| Brisk walking with my baggage from the airport terminal to my car. The trip took 16 minutes, but some of it was sub-training-intensity. Walking felt good, which gives me hope that I can recover from the weekend quickly and get in a good week of training. | ||
Sunday Apr 6 | ||
| Running - Road / Track warm up/down 9:00 [12] +10m | |
| slept:6.2 shoes: VJ Twister (US size 10.5) - 3 | ||
| Warm-up run before starting the U.S. Ultra-long O Championships. My legs--especially the quads--felt stiff and sore. | ||
| Orienteering race (ultra long) 2:10:15 [23] 16.6 km (7:51 / km) +500m 6:49 / km | |
| shoes: VJ Twister (US size 10.5) - 3 | ||
| I ran the U.S. Ultra-long Championships. I had a hard time getting into navigating today, and I made many hesitations and some route choice and execution errors early in the course. I was 4th place overall, and nearly 10 minutes behind Jon Torrance--not my best work.
On the other hand, I'm happy with the way I dealt with these setbacks. It would have been easy to let the run spiral downward, but I persisted in refocusing again and again and managed to put together some better stretches of orienteering where I felt like I was moving and navigating more smoothly. I think the fact that I don't have a lot of really bad days any more is a testament to how much I've matured as an orienteer and an athlete. Of course, there is still lots of room for improvement! My left quadriceps and hip flexor hurt significantly for maybe the first half of the run, then they felt somewhat better. Aside from this quasi-injury, my legs were still feeling the toll of three days in a row of hard racing, and it was a good test of what I've achieved so far in my training and how I could still use some improvement to get ready for the rigors of racing season, where there will be situations where I'll want to put together strong performances on consecutive days. One thing that felt pretty good was my hill running ability. I was able to run up all but the steepest hills--a nice reminder that specific training works. | ||
Blue - Ultra Long - Splits | ||
Saturday Apr 5 | ||
| Running - Road / Track warm up/down (road) 10:07 [2] 1.38 mi (7:19 / mi) +5m 4:30 / km | |
| slept:6.1 shoes: Brooks Adrenaline - 1 | ||
| Warm-up run before race #1 of the U.S. Sprint Orienteering Championships. My quads continued to feel stiff and sore, and my left calf still hurt some. | ||
| C • Champion 8 | ||
| Orienteering race (sprint) 15:18 [34]*** 2.9 km (5:17 / km) +60m 4:47 / km | |
| spiked:15/17c shoes: Brooks Adrenaline - 1 | ||
| I ran the first of two sprints, the added times of which would determine the U.S. Sprint Orienteering Championships results. This race took place on the Miami University campus in Oxford, OH. I was nervous before the race, both because I'm the defending champion and because I'm not all that good at campus sprints, especially route-choicey ones. Happily for me, the course ended up being fairly straightforward, since the campus layout is pretty simple. I felt after the race that it could have been made more difficult by varying the leg lengths more and maintaining the abundant direction changes.
My legs felt reasonably good during the race, and I mostly kept a good cadence, except for during a period late in the race when I was buffaloed by a couple trivial route choices and slowed down a bit. I felt the stiffness and soreness in my quads while I was running, and it felt like it curtailed my stride a bit. I ended up 6th place overall and second among U.S. Championships eligible runners, with William Hawkins 18 seconds ahead of me (as he was in yesterday's race). Mike Smith beat me by an impressive 59 seconds. Top 10: 1 N Smith, Mike 76 Falcon - 14:19 2 N Hallik, Margus 78 OOC - 14:48 3 Y Hawkins, William 77 CSU - 15:00 4 N Fransson, Hans 72 GHO - 15:05 5 N Torrance, Jon 71 OOC - 15:07 6 Y Bone, Eric 74 COC - 15:18 7 Y Velichko, Sergey 62 CTOC - 15:23 8 N Olaru, Maricel 78 CAOC - 15:46 9 N Smith, Wil 73 Falcon - 15:58 10 Y Yip, Gerald 79 OCIN - 16:00 The letter after the placing denotes U.S. Sprint Championships eligibility. | ||
| C • I'm not all that good at ca... 3 | ||
| Running - Road / Track warm up/down 13:00 [1] 1.24 mi (10:29 / mi) +10m 6:22 / km | |
| shoes: Brooks Adrenaline - 1 | ||
| Easy warm-down jogging after sprint race #1. My right calf (along with the left one) hurt a bit after the race. | ||
| Running - Road / Track warm up/down (road) 7:30 [12] | |
| shoes: Brooks Adrenaline - 1 | ||
| Warm up jog before second sprint of U.S. Championships. | ||
| Orienteering race 14:52 [34]*** 2.7 km (5:30 / km) +70m 4:52 / km | |
| spiked:13/14c shoes: VJ Twister (US size 10.5) - 3 | ||
| I ran U.S. Champs sprint #2 at College Suites. I liked my chances going into this race, because the event notes said that the terrain included more forest and open fields and fewer paved areas and buildings.
My legs felt tired while I warmed up, and from the start of the race, it felt hard to go fast. I pushed hard and hit the controls well, with the exception of about three small bobbles, which cost maybe 5, 5 and 10 seconds each. I placed 4th overall in combined time for the two sprints (behind two Canadians and an Estonian), but first in the U.S. Championships. Top 10, with overall time listed, too: 1 Y Bone, Eric 74 COC - 14:52 30:10 2 N Smith, Mike 76 Falcon - 14:55 29:14 3 N Torrance, Jon 71 OOC - 15:02 30:09 4 N Hallik, Margus 78 OOC - 15:08 29:56 5 N Fransson, Hans 72 GHO - 15:58 31:03 6 Y Velichko, Sergey 62 CTOC - 16:02 31:25 7 N Olaru, Maricel 78 CAOC - 16:14 32:00 8 Y McGrath, Clem 74 DVOA - 16:33 32:41 9 Y Yip, Gerald 79 OCIN - 16:36 32:36 10 N Smith, Wil 73 Falcon - 17:00 32:58 | ||
| Running - Road / Track warm up/down 13:30 [12] 1.42 mi (9:29 / mi) +12m 5:45 / km | |
| shoes: Brooks Adrenaline - 1 | ||
| Easy warm-down jogging after the second sprint race. My left quadriceps muscle was sore after the sprint, as if it had incurred a minor strain. | ||
Red/Blue Sprint 1 - Splits | ||
Red/Blue Sprint 2 - Splits | ||
Friday Apr 4 | ||
| Event: Flying Pig XII | ||
| Orienteering 16:40 [12]*** 1.8 km (9:16 / km) +50m 8:08 / km | |
| ahr:123 max:143 9c slept:5.6 shoes: VJ Twister (US size 10.5) - 3 | ||
| I jogged through the Flying Pig model event. I tried to look ahead on each leg. The green forest made it hard to keep moving. I apparently pulled a (left) gluteus muscle while sitting on the plane last night, and it hurt a little while I ran. | ||
| Running - Trail / Grass warm up/down 9:56 [123] 1.29 mi (7:41 / mi) +13m 4:38 / km | |
| shoes: VJ Twister (US size 10.5) - 3 | ||
| Warm-up run to the start of the Flying Pig middle distance WRE. My legs are still sore from Tuesday's interval workout, probably especially the 4 x 200m, but otherwise I felt good. | ||
| Orienteering race 35:17 [234]*** 5.3 km (6:39 / km) +200m 5:36 / km | |
| spiked:23/26c shoes: VJ Twister (US size 10.5) - 3 | ||
| I had a good run in the Flying Pig middle distance race. I managed to always look ahead and at least know my approximate exit direction, and the forest was less green than the model event was, so I was able to keep moving pretty well. I also think I picked sensible routes, although the route choices didn't seem too difficult. Things often seem easy when I have a good run.
I had one 15-second mistake, and just some small stuff besides that. My leg turnover felt somewhat slow, but I otherwise felt strong and was able to run up most of the hills, except when the mud was too slippery. The running was mostly slow due to the wet ground. I placed second to William Hawkins, who still beat me by 18 seconds after skating around the course in Converse Chuck Taylors, or something like that. His orthotics don't fit into O shoes. After the run, an upper left calf muscle (just below the knee joint) was pretty sore, so I guess I strained it somewhere on the course. I hope it recovers some before tomorrow's sprint races. Top 10: 1 William Hawkins 77 CSU - 34:59 AUS25 2 Eric Bone 74 COC - 35:17 USA11 3 Mike Smith 76 Falcon - 36:21 CAN15 4 Hans Fransson 72 GHO - 37:36 CAN5 5 Sergey Velichko 62 CTOC - 37:43 USA37 6 Maricel Olaru 78 CAOC - 38:14 ROU31 7 Nikolay Nachev 77 COC - 38:40 USA174 8 Margus Hallik 78 OOC - 39:00 EST80 9 Jon Torrance 71 OOC - 39:05 CAN70 10 Sergei Zhyk 79 DVOA - 39:21 USA111 | ||
| Running - Road / Track warm up/down (some grass, too) 12:00 [1] 1.0 mi (11:59 / mi) +5m 7:21 / km | |
| shoes: VJ Twister (US size 10.5) - 3 | ||
| Easy warm-down jogging after the race. | ||
Blue - Short Pig/WRE - Splits | ||
Thursday Apr 3 | ||
| Running - Road / Track (with luggage) 11:00 [23] 1.1 mi (10:00 / mi) +10m 6:03 / km | |
| slept:7.8 shoes: Brooks Adrenaline - 1 | ||
| I ran from the car to the airport and in the terminal with my luggage. I felt surprisingly good while running with my bags, an act that usually feels clumsy and difficult. I took this as a good sign for the weekend's races. After feeling fine yesterday, my legs were somewhat sore from Tuesday's intervals. | ||
| Running - Trail / Grass (some pavement, too) 33:00 [2] 4.52 mi (7:17 / mi) | |
| ahr:140 max:157 shoes: Brooks Adrenaline - 1 | ||
| I had a long layover, so I left my backpack with a luggage service company and ran from the terminal at PDX (Portland, Oregon airport), along the grassy and planted margins of the adjacent roads. My legs felt good, although with some continued soreness from Tuesday. My route. | ||