Training Log Archive: j-manIn the 7 days ending Jun 6, 2009:
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Saturday Jun 6, 2009 #
Note
NEOC Gay City
Run warm up/down 10:00 [1]
shoes: Spring 2009 Integrators
Warmup before NEOC. It was warm, but I felt good.
Orienteering race 59:50 **** 7.04 km (8:30 / km) +250m 7:13 / km
shoes: Spring 2009 Integrators
NEOC Gay State Park Red.
A really poor race. One unforced error on number 2--an orthogonal route--and then hosed two subsequent controls. In both cases I maintain they were not correctly placed, but they were no doubt close. Definitely in the circle. PG had no problem with either; I lost multiple minutes on both. What does that mean?
I ran OK the rest of the course. The map isn't great, but is OK; the terrain in nice. The ferns are nothing compared to FC.
http://www.flickr.com/photos/18115983@N00/36025355...
A really poor race. One unforced error on number 2--an orthogonal route--and then hosed two subsequent controls. In both cases I maintain they were not correctly placed, but they were no doubt close. Definitely in the circle. PG had no problem with either; I lost multiple minutes on both. What does that mean?
I ran OK the rest of the course. The map isn't great, but is OK; the terrain in nice. The ferns are nothing compared to FC.
http://www.flickr.com/photos/18115983@N00/36025355...
Cross Training 45:00 [2]
Level 8 hills. Just felt like I needed something more today. Mentally, an hour of training has started to seem like not enough.
Friday Jun 5, 2009 #
Note
Yesterday morning and day I felt like I was developing faint twinges of Clemitis. I had soreness/stiffness in the suspect area and was a bit concerned. CSU had decided to do intervals yesterday, and I really wanted to. I didn't want to run fast. So, I decided on the 4 x 1600 program. During the first lap it felt a little off, but then it was largely smooth sailing. During the last 2 intervals I felt like I was tightening up, but just general tightness which often happens. And afterwards I felt great. Feel OK today, too, but may bag the tempo run. Hopefully I can do some faster stuff next week.
Run 1:00:00 [2]
shoes: 9 2007 Saucony
Level 8 hills, 7 mph. Just getting in a run.
Bike 1:00:00 [2]
Wow--an epic night of movies on AMC. I watched Roadhouse, US Marshalls, and Carlito's Way tonight. None great movies. None even that good. But Roadhouse does make the running go fast and Carlito's Way does feature one of PG's favorite actors.
Thursday Jun 4, 2009 #
Bike 30:00 [2]
Level 8 hills.
Cross Training 30:00 [2]
Level 7 hills.
Run warm up/down 10:00 [2]
shoes: Reebok Bobby Curtis
Warmup.
Run intervals 31:26
shoes: Reebok Bobby Curtis
4 x 1600
550
217
125
126
126
128
545
212
124
130
129
128
551
217
124
130
128
129
551
550
217
125
126
126
128
545
212
124
130
129
128
551
217
124
130
128
129
551
Run warm up/down 22:00 [1]
shoes: Reebok Bobby Curtis
Cooldown.
Wednesday Jun 3, 2009 #
Run 3:00:00
shoes: Salomon SpeedCross 2 2009
Back to the Blue Hills. Explored the western portion this time, including the ski hill.
Concluded that the Saeger Family Ski Slope is runnable, but barely. It is definitely not fun. I tried it once, at about 1:19 into the run. My split was 3:45, although considering the amorphous start and finish location, this is a largely meaningless number.
Breakfast: 4 slice of toast with honey/nutella. One Paulaner mug of OJ/water and one Iron Hill mug of cranberry/water. [edit: I think the Iron Hill mug is 24 ounces and the Paulaner mug is ~36 ounces. That is my standard post-workout serving size.]
No drinks during; 64 ounces of Gatorade Rain after.
Concluded that the Saeger Family Ski Slope is runnable, but barely. It is definitely not fun. I tried it once, at about 1:19 into the run. My split was 3:45, although considering the amorphous start and finish location, this is a largely meaningless number.
Breakfast: 4 slice of toast with honey/nutella. One Paulaner mug of OJ/water and one Iron Hill mug of cranberry/water. [edit: I think the Iron Hill mug is 24 ounces and the Paulaner mug is ~36 ounces. That is my standard post-workout serving size.]
No drinks during; 64 ounces of Gatorade Rain after.
Note
I've now logged more running miles in 2009 than in 2008. Although this is a silly comparison since I stopped logging for a while in 2008.
Tuesday Jun 2, 2009 #
Run 1:28:40 [2] 11.33 mi (7:50 / mi)
shoes: 9 2007 Saucony
Nice run. Felt super easy and super light. Time includes time at lights (I seemed to get caught today.) Maybe when not pushing, you are less inclined to dart across at the last instant.
http://www.gmap-pedometer.com/?r=2882010
http://www.gmap-pedometer.com/?r=2882010
Bike 1:00:00 [2] 19.75 mi (3:02 / mi)
Level 9 hills.
Monday Jun 1, 2009 #
Run 1:00:00 [2]
shoes: 9 2007 Saucony
Level 8 hills, 7 mph. Felt nice.
Weight training 30:00
Worked harder on the machines. The circuits felt a little harder at times. I was feeling it in my quads today. Did the balance thing again.
Bike 1:00:00 [2] 17.18 mi (3:30 / mi)
Level 9 hills.
Sunday May 31, 2009 #
Note
DVOA Ft. Washington. A red course??
Run warm up/down 5:00 [2]
shoes: Spring 2009 Integrators
Very warm. And a very short warmup.
Orienteering race 50:11 [4] *** 7.4 km (6:47 / km) +250m 5:48 / km
shoes: Spring 2009 Integrators
DVOA Fort Washington Red. This course greatly exceeded my expectations. It was a great course. It had rhythm and style. It had drama. I felt like I was running in Europe.
The leg down the 18 meter cliff was borderline inappropriate, but it did enhance the drama.
My run was good. I had a number of small bobbles, but was cautious when I needed to be. So, if I had some non-optimal routes, at least I didn't spend any time searching for controls. I did almost get flattened when I crossed the road without looking.
I also did not drink today. My thinking is that for an hour or less I don't need to and that the time savings goes straight to the bottom line. Not sure if there is any mental or physical impairment that ensues. I did royally hose the last control.
http://www.flickr.com/photos/18115983@N00/35868727...
The leg down the 18 meter cliff was borderline inappropriate, but it did enhance the drama.
My run was good. I had a number of small bobbles, but was cautious when I needed to be. So, if I had some non-optimal routes, at least I didn't spend any time searching for controls. I did almost get flattened when I crossed the road without looking.
I also did not drink today. My thinking is that for an hour or less I don't need to and that the time savings goes straight to the bottom line. Not sure if there is any mental or physical impairment that ensues. I did royally hose the last control.
http://www.flickr.com/photos/18115983@N00/35868727...