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Training Log Archive: j-man

In the 7 days ending Sep 28, 2009:

activity # timemileskm+m
  Run5 6:31:22
  Map Hike/Run1 2:00:00
  Cross Training2 50:00
  Bike1 40:00 12.04(3:19) 19.38(2:04)
  Orienteering1 26:17 2.3(11:26) 3.7(7:06) 190
  Weight training1 10:00
  Plyometrics1 6:00
  Total7 10:43:39 14.34 23.08 190

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Monday Sep 28, 2009 #

Cross Training 30:00 [2]

This wasn't suppose to be a rest day, but lack of motivation did me in. And then lack of towels and treadmills conspired to make it worse. So, I ended up on the cross trainer, starting at 11:15, or so.

Level 8 hills.

Weight training 10:00 [3]

Decided to try to do some plyometrics in the form of jumpies with 10 pounds. Not so good. I could get through 5 before the pain in my left ankle below and rear of the cone on the left side kicked in. Depressing. I can't remember when I could these--one of my favorite exercises--without pain. I did another set, with the same thing, and some more with no weight. Depressing. I don't think it is productive to force my way through these as there are still things I can do. But, these aren't getting any better and I wonder what other mechanical problems I might be suffering.

I also did some one legged squats and one set of normal squats. And abs and push-ups on the ball.

They weren't so good either. Either I messed up something in the push-ups today or yesterday, or while doing pull-ups. Actually, probably those. Anyway, the latissimus on the right (or possibly the teres something) is killing me.

Falling apart. That is what two rest days gets you.

Sunday Sep 27, 2009 #

Bike 40:00 [2] 12.04 mi (3:19 / mi)

Level 8 hills.

Cross Training 20:00 [2]

Level 8 hills.

Saturday Sep 26, 2009 #

Run warm up/down 15:00 [2]
shoes: Inov-8 Mudlcaw 330 August 2009

Probably 15 minutes of total warmup and warmdown, roughly half and half.

Orienteering race 15:02 [4] *** 2.1 km (7:10 / km) +100m 5:47 / km
shoes: Inov-8 Mudlcaw 330 August 2009

WCOC Hoyt Sprint #1, by Balter®

Of course, a quality product. True, part of the map was dodgy, and I probably lost 15-20 seconds there. Maybe 15 or 20 seconds on the rest of the course, too?

WCOC Hoyt 2009 Sprint 10001

Orienteering race 11:15 [4] *** 1.6 km (7:02 / km) +90m 5:29 / km
shoes: Inov-8 Mudlcaw 330 August 2009

After chatting with George a bit, I took off on the 2nd sprint. Maybe a little physically and mentall off at first, but got in the groove after a few minutes.

Only real problem here was #9. Yes, a textbook mistake, and one I am susceptible to, but I'm not sure--I don't think things are quite right there.

WCOC Hoyt 2009 Sprint 20001

Map Hike/Run 2:00:00 intensity: (1:20:00 @1) + (40:00 @2) ****
shoes: Inov-8 Mudlcaw 330 August 2009

Off to Paugussett. Total time in the woods was 4:20. I'll count 2 hours of it, because a lot was making notes, streamering, standing still, etc. But, I did get some running in. And, at the end, I was dragging, not having had any food/drink after running earlier, aside from some pretzels and two cookies.

Generally pleased with how it went. It is really sweet terrain, and a decent map. Gari was quite a good amateur mapper. What a loss, in so many ways.

Still, I had some issues, but really minor ones. In a couple places I dumbed-down the controls a bit, moving them slightly to stronger, better mapped features. In a few instances, I may have a facing control situation, but that is better than a questionable feature. I think most my complaints were the union between brown and black. Steep cliff areas are trouble for anyone. I would throw up my hands at that, but a few other places, there are some minor geometry issues (very localized) and some inconsistency between black and brown.

But, so much is right. Point features, e.g., boulders and knolls were great. And the mapping in some of those thick areas is impressive.

The sad thing is that a lot of the map has been logged. I hope it can be updated by someone skilled so as to preserve the quality of this asset.

Friday Sep 25, 2009 #


The angst about the upcoming US Team training camp is unfortunate. While I don't have the wisdom of Solomon necessary to mediate legitimate and perhaps divergent interests, I do understand the several sides of the issue. One thing I can say is that it wasn't handled well, and that is doubly unfortunate.

Run warm up/down 27:00 [2]
shoes: Inov-8 Mudlcaw 330 August 2009

To the Fells, from Oak Grove.

I noticed a number of controls, hung in the Boojum forest with care.

Run 1:15:00 intensity: (45:00 @2) + (30:00 @3)
shoes: Inov-8 Mudlcaw 330 August 2009

A nice run with Brendan. We did the entire Skyline Trail at the Fells (which is but a pale imitation of the one at the Blue Hills.)

Brendan estimated it would take 75 minutes, and so it did.

He was a great tour guide and took the point the entire time. At first I thought we were going far too slowly (since he seems to start faster) but, he picked up the pace during the middle. As is the case, I was much more comfortable going up the hills than down, where he has a comparative advantage, and I would have to work at times to keep up.

In any case, a good run.

I do have to complain that he was ~19 minutes late. During that time I got far too much attention from the itinerant users of the parking lot, including one, who wanted to know if I was "Scooter" and if I was stalking him. He seemed disappointed that I was indeed not stalking him, and evinced no desire to do so in the future.

Run warm up/down 27:00 [2]
shoes: Inov-8 Mudlcaw 330 August 2009

Back to the train, and as luck would have it, I ran into Barb, who was unsurprisingly responsible for the controls.

But, at that time there were also a lot of kids out as well. Apparently, she had lots of controls in the woods, and 99 seemingly very excited kids participating. A neat experience.


Brendan has also asserted that his prints from the A event were markedly superior to my Franklin Park printing. Not wishing to get into a stone throwing bout, but feeling the need to respond, I will just say that the printing of small point features (e.g., stony ground and/or broken ground) revealed the deficiencies of his printing. Also, while I may be the only one who missed a control at the Fells due to illegibility issues, I submit that it was easy to do.

Anyway, here is a 400% blowup of his map (actually, you have to click on it to get 400%):

Fells excerpt

It's pretty good, true, but #8 was really hard to see. And something happened to the aforementioned dots.

Thursday Sep 24, 2009 #


Schlepped 55 pounds of groceries, which is allegedly ~60 additional calories than walking the same distance.

I should check this math.

Run warm up/down 14:45 [2]
shoes: February 2008 Asics

A real easy job over the the area of Commonwealth Ave / Grant Ave intersection in Newton. The original intention was to do hills with the CSU running crowd, but after 1:05 on the infernal Green Line (whereas I had only budgeted 40 in a fit of naivety) I did not expect to find anyone.

In fact, I almost was prepared to chalk this up as a rest day because I was meeting Dasha at the Sunset Grill at 8.

Anyway, I thought it might be interesting to see where they were running, and as I arrived on the scene, I saw the guys doing some hills. And so I went over.

The workout was a long hill and a short hill (2 minutes/1 minute) in a set, times 4.

SGB and Terry were there, and I decided to join in. I think I missed the first set and was a bit lackadaisical. It felt like a 3+ effort for the first couple, and maybe 4 at the end.

The good thing is that I have more parity with Terry on hills, although if I got ahead of him in the beginning, he would often come back in the last 30 seconds of a long one, and finish 1-2 seconds ahead. And SGB was a few more seconds ahead.

Still, it was a better workout than A) none, and B) a jog, so I'll take it. I love hills.

I also borrowed Dasha's backpack to carry my clothes as my sternum strap is gone. It generally worked OK, but no backpack is better.

Run hills 19:30 intensity: (11:30 @2) + (4:00 @3) + (4:00 @4)
shoes: February 2008 Asics

The hills part of the workout.

Actually, a pretty nice stretch to run on. Not super steep, but pretty soft, even footing.






Run warm up/down 36:00 [2]
shoes: February 2008 Asics

From the hills, over past BC, and out to the area of the Sunset Grill.

I actually got a little lost, missing the turn on Commonwealth Ave. (there are more train tracks than I expected, and I can't see well at night without my glasses.)

So, I had to pull out GMaps and I was good to go.

Wednesday Sep 23, 2009 #


Didn't sleep great last night, despite being exhausted. Maybe recent training is catching up to me.


Shaws is a .65 mile walk, whereas Whole Foods is .85. But, the Whole Foods walk is more pleasant and doens't feel as far.

Run 1:00:00 intensity: (48:00 @2) + (12:00 @3)
shoes: Reebok Bobby Curtis

Level 8 hills, tempo after 48:00. But, this time, did not take it up during the last 4. Body just wasn't feeling it, and discretion and valour...

1024 calories.

Also, no circuit today, but that was because I forgot my watch and was anticipating Dasha being home. Which was accurate.

Tuesday Sep 22, 2009 #



800 @ 5K pace
1200 @ 5K pace
1600 @ 5K pace
400x6 @ 3K pace (start every 2 min)

200 rest after the 800,1200, 400 rest after the 1600

Run warm up/down 35:00 [2]
shoes: February 2008 Asics

Over to the track. Felt on the good side of so-so.

Plyometrics warm up/down 6:00 [2]

Active stretching and some skips, etc.

Run warm up/down 4:00 intensity: (3:00 @2) + (1:00 @3) 0.0 mi
shoes: February 2008 Asics

The obligatory 2 laps, with strides on the straights.

Run intervals 31:07 intensity: (12:17 @2) + (12:20 @4) + (6:30 @5)
shoes: February 2008 Asics

Workout as described elsewhere. Short answer was it was tough. Especially the 400s, done on a 2 minute cycle, meaning that your rest was whatever part of 2 minutes you weren't running. So, run fast, get more rest. By #4, my legs were falling apart.

The good news is that I stayed ahead of my guy (Kevin?) on all intervals. He remarked afterwards that I have gotten stronger since I started these, which is true.

A new guy, Stephen, another person faster than me with much less training, was there. And of course he knows BorKat.

(Note to myself, Mark is the dark-haired rabbit. He faded at the end of the 400s. And Terry is a machine.)





Average lap times:



which average out to 75.33 themselves.

Run warm up/down 10:00 [2]
shoes: February 2008 Asics

I was not inspired to run home right away after that workout, so I cooled down with the guys. Of course, that just extended my cooldown run home.

Run warm up/down 37:00 [2]
shoes: February 2008 Asics

The run home seemed slower, or at least tougher than usual.

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