Training Log Archive: Tundra/DesertIn the 7 days ending Jul 5, 2003:
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Saturday Jul 5, 2003 #
Easy running 14:31 [2] 2.8 km (5:11 / km)
Ran to the storage from work.
Friday Jul 4, 2003 #
Note
The last week has been hectic at work. Trying to finish the project 100%, but as always, it didn't work out and ate all the time. Still a few things left. The one empty week two weeks ago, that was planned. This empty week, not at all. But I'll take it.
So, here's a long-promised update about plans and goals. I have to apologize for not keeping up to date on the training logs in the past couple of months. The training is on many different sheets of paper tucked away in places. As AttackPoint crashed, things marched past and the load at work increased and I never found the time to get back and analyze.
First half of season 2003! Goals were here. How did I do?
Short Champs—wanted 3rd—was 12th
Moscow Champs—did not go because of work schedule
Jukola—wanted 115%—was 135.4%
1st Euro Rogaine Champs—still to come
Compared to the 2002 goals, I did horribly. The main reason I can identify is a lack of physical progress. There has been a very encouraging shift in my navigation. I think I averaged <3 min/hour lost for the 39 races of 2003—I still have a ton of data to analyze (well, especially if I exclude the Forssa blowout...) I.e. I have less than 1 min/20 min to gain from absolutely eliminating navigation errors. But I know that I should be able to gain around 1:40/20 min (18:15–>16:45/5 km) if I just get back to my 1992 level of running fitness. So, it is clear what to focus on...
But there has been very little physical fitness progress. There was some in the early months when I got the Vdot up to 57. I got all the training I wanted in until early March. But as soon as problems with my heart crept up and I had to cut down on the training, and then the load at "real" work increased, the fitness seemingly got back to the end-of-2002 baseline. I could never get to the 1 Vdot/month progress rate—now I know this was way too optimistic.
The subpar performance in my 2 goal races can only be attributed to low fitness. I made virtually no mistakes in either (I'll have the analysis online sometime... promise...) I can claim being a bit tired in late April and early May, but none of this in June—and the Jukola was in June.
So, what shoud I do for the rest of the year? I think I should not worry at all about the O-performance and focus on physical goals instead. As such, I propose the only goal for the rest of the year (until Dec 2003), in addition to the ERC:
* 2:49:00 or better at the California International Marathon.
Why such a goal? It is in line with the long-distance emphasis of the 2004 season (the World Rogaine! Champs! in AZ!); will require quite a bit of training to achieve; will qualify me for Boston 2004; and is realistic.
What am I going to do to achieve this goal?
* Move to Santa Cruz. Why? Regular track workouts in good company, besides just a cool place, a college town, many beautiful women, and the redwoods (and _the_ most expensive place in Cal... ugh.)
* Do a ton of orienteering! Strange? Well, orienteering for the sake of running in the terrain and developing physical strentgh; not for the sake of perfecting O-technique. Actually, I'd be happy to spend mucho time out there as training, since I *know* I can do most courses error-free—the question is, how fast.
The race plan for the rest of the year is as follows. I'll spend the next 6 weeks in Europe, then back to the Bay Area, work and stuff.
* French 5 days.
* OrienteeringOnline.net/cup.
* Hungarian Cup (was 2nd in 1989... go figure...).
* WOC training camp.
* Swiss O-week and the WOC.
* A WRE in Tambov (bonus points for figuring out where Tambov is without Mapquest).
* The ERC.
* The Canadians.
* US Champs in Tahoe—again, no goals for these.
* The Relay.
* Lithuanian WRE in October (still have a credit from Gross)—possibly the Austrian WRE instead, but only one of two.
* DVOA A meet.
* Al Smith Memorial.
* The CIM.
I think it is worth cutting down on US A meets in favor of (1) local BAOC races and (2) fall/spring WREs. I've seen everything I probably ever can in US orienteering. Since there's nothing new, I may as well stick to the Bay Area. And for some reality checks, venture out to Europe when airfare is under $500.
So, here's a long-promised update about plans and goals. I have to apologize for not keeping up to date on the training logs in the past couple of months. The training is on many different sheets of paper tucked away in places. As AttackPoint crashed, things marched past and the load at work increased and I never found the time to get back and analyze.
First half of season 2003! Goals were here. How did I do?
Short Champs—wanted 3rd—was 12th
Moscow Champs—did not go because of work schedule
Jukola—wanted 115%—was 135.4%
1st Euro Rogaine Champs—still to come
Compared to the 2002 goals, I did horribly. The main reason I can identify is a lack of physical progress. There has been a very encouraging shift in my navigation. I think I averaged <3 min/hour lost for the 39 races of 2003—I still have a ton of data to analyze (well, especially if I exclude the Forssa blowout...) I.e. I have less than 1 min/20 min to gain from absolutely eliminating navigation errors. But I know that I should be able to gain around 1:40/20 min (18:15–>16:45/5 km) if I just get back to my 1992 level of running fitness. So, it is clear what to focus on...
But there has been very little physical fitness progress. There was some in the early months when I got the Vdot up to 57. I got all the training I wanted in until early March. But as soon as problems with my heart crept up and I had to cut down on the training, and then the load at "real" work increased, the fitness seemingly got back to the end-of-2002 baseline. I could never get to the 1 Vdot/month progress rate—now I know this was way too optimistic.
The subpar performance in my 2 goal races can only be attributed to low fitness. I made virtually no mistakes in either (I'll have the analysis online sometime... promise...) I can claim being a bit tired in late April and early May, but none of this in June—and the Jukola was in June.
So, what shoud I do for the rest of the year? I think I should not worry at all about the O-performance and focus on physical goals instead. As such, I propose the only goal for the rest of the year (until Dec 2003), in addition to the ERC:
* 2:49:00 or better at the California International Marathon.
Why such a goal? It is in line with the long-distance emphasis of the 2004 season (the World Rogaine! Champs! in AZ!); will require quite a bit of training to achieve; will qualify me for Boston 2004; and is realistic.
What am I going to do to achieve this goal?
* Move to Santa Cruz. Why? Regular track workouts in good company, besides just a cool place, a college town, many beautiful women, and the redwoods (and _the_ most expensive place in Cal... ugh.)
* Do a ton of orienteering! Strange? Well, orienteering for the sake of running in the terrain and developing physical strentgh; not for the sake of perfecting O-technique. Actually, I'd be happy to spend mucho time out there as training, since I *know* I can do most courses error-free—the question is, how fast.
The race plan for the rest of the year is as follows. I'll spend the next 6 weeks in Europe, then back to the Bay Area, work and stuff.
* French 5 days.
* OrienteeringOnline.net/cup.
* Hungarian Cup (was 2nd in 1989... go figure...).
* WOC training camp.
* Swiss O-week and the WOC.
* A WRE in Tambov (bonus points for figuring out where Tambov is without Mapquest).
* The ERC.
* The Canadians.
* US Champs in Tahoe—again, no goals for these.
* The Relay.
* Lithuanian WRE in October (still have a credit from Gross)—possibly the Austrian WRE instead, but only one of two.
* DVOA A meet.
* Al Smith Memorial.
* The CIM.
I think it is worth cutting down on US A meets in favor of (1) local BAOC races and (2) fall/spring WREs. I've seen everything I probably ever can in US orienteering. Since there's nothing new, I may as well stick to the Bay Area. And for some reality checks, venture out to Europe when airfare is under $500.
Tuesday Jul 1, 2003 #
Note
(sick)
Have some kind of left-ear issue. Started yesterday. Felt weak and a bit crazy today (a bit over average, that is).