Training Log Archive: fredderIn the 30 days ending Nov 30, 2009:
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Monday Nov 30, 2009 #
Road Running 35:00 [4] 4.0 mi (8:45 / mi)
shoes: Saucony Guide TR
Around the block with several 2-300m pace runs and slow jog recoveries. This based on the theory that a taper should reduce volume but not intensity. We'll see how that works...
Thursday Nov 26, 2009 #
Road Running 1:12:00 [3] 7.6 mi (9:28 / mi)
shoes: Saucony Guide TR
Nice weather (cool but not raining, no wind) so I thought I would get another "tapered" long run in. Mostly still experimenting with form--all this "pose" and "barefoot" discussion has me thinking...
Tuesday Nov 24, 2009 #
Road Running 47:36 [3] 5.4 mi (8:49 / mi)
shoes: Saucony Guide TR
Bollinger block--still working on form and relaxation. Everything feels pretty good except the usual right foot pain and this lower abs/groin pain when I pick up the pace. Hope it's not a hernia...
Monday Nov 23, 2009 #
Orienteering race 41:50 [4] *** 5.2 km (8:03 / km) +150m 7:02 / km
shoes: icebug mr2
Race at Quail Hill. A few more hills than expected for NJ, but great visibility and good running (lots of deadfall in spots). Navigated pretty well, but still a few major mental errors. Went to the wrong control twice--just not paying attention to the right things I guess. I think I was daydreaming if that's possible...
Friday Nov 20, 2009 #
Road Running 45:11 [3] 5.4 mi (8:22 / mi)
shoes: Saucony Guide TR
Around the Bollinger block. Focusing on good form and relaxation. Felt pretty good and the time supports that.
Tuesday Nov 17, 2009 #
Off-Road Running 1:55:00 [4] ** 11.0 mi (10:27 / mi)
shoes: Saucony Guide TR
Last long run before starting to taper down for the O marathon. I hope its enough... Felt OK but not great. I think I'm still a bit beat up from Sunday's classic + sprint races (and tumble on the latter), so it's not surprising. Trails are very hard to run on with junk buried under thick leaf blanket. Hopefully they'll be blown away and/or mashed before December.
Sunday Nov 15, 2009 #
Orienteering race 45:23 [5] **** 5.0 km (9:05 / km) +200m 7:34 / km
shoes: icebug mr2
Mid-Atlantic champs at QOC. Felt pretty good. Ice bugs didn't bother me as much as usual. Pretty good nav wise except for one major screwup--followed the wrong line out of #3. I know there are 180s, but this was a 90/270. Don't see how I could have done it except maybe got confused when refolding the map. Anyway, winsplits says it was a 4 min mistake and I was only off 1st by about 3 minutes. Not that no one else made mistakes, but I probably would have been pushing for 1st otherwise.
Orienteering race 28:00 [4] **** 2.8 km (10:00 / km) +100m 8:29 / km
shoes: icebug mr2
Not really a sprint course-wise, just a short green. Again, managed to screw up and MP the second to last control. Ran right by it, so time is pretty accurate. Don't know what happened on this one--perhaps the light was fading in the woods. The control circle was on top of a similar size mound and had many breaks in the circle to avoid obscuring the contours. Still--hard to explain. Maybe I'm just not getting enough sleep.
Wednesday Nov 11, 2009 #
Road Running 34:50 [3] 4.0 mi (8:43 / mi)
shoes: Saucony Guide TR
Around the block with a few faster pace sections thrown in. Cold and rainy feeling--not conducive to fun runs. Feel pretty good considering the long run on Monday. Hopefully all the deficit will be gone by Sunday at the mid-atlantics.
Monday Nov 9, 2009 #
Off-Road Running 2:15:00 [4] ** 11.0 mi (12:16 / mi) +250m 11:28 / mi
shoes: Saucony Guide TR
Went across the street to Ridley Creek SP after dropping Bailey at OC. Generally stuck to my 1min walk every 10 min run cycle. Felt pretty good most of the time but pretty beat at the end. Not sure how I'm going to do it twice (+) in a few weeks.
Sunday Nov 8, 2009 #
Orienteering race 1:00:00 [4] **** 6.0 km (10:00 / km) +200m 8:34 / km
shoes: Montrail Highlander
Red course at Delmont. Felt pretty strong, no major pains. orienteered pretty well in the good visibility with all the leaves down--overall a pretty satisfying run--until I downloaded and realized I had skipped 20% of the course. Somehow went from 5 to 11, skipping the ones in between. One other time I headed off for the wrong control (4 instead of 16), but caught myself before going way out of control. Just getting too myopic about the map--focusing on details without paying attention to the big picture. Or maybe just early dementia...
Friday Nov 6, 2009 #
Road Running 47:40 [3] 5.4 mi (8:50 / mi)
shoes: Saucony Guide TR
Testing out the knee once again. Practiced my "bearfoot" style around the house all day (all the rage, you know), then tried to maintain it on a relaxed run around Bollinger. It might have been other factors, but it DID seem fast and easy. Felt fairly good when I finished too.
Also, left out the superfeet and just used the stock liners. That seemed to work pretty well too. Who knows, maybe I'm on to something.
Also, left out the superfeet and just used the stock liners. That seemed to work pretty well too. Who knows, maybe I'm on to something.
Wednesday Nov 4, 2009 #
Road Running 38:00 [3] 4.0 mi (9:30 / mi)
shoes: Saucony Guide TR
Tried an easy run around the block with the new shoes. Knee was feeling better from the rest, so I decided to test it out. Felt pretty good most of the way, but still touchy after the first couple miles. I hope its just a short-lived adjustment to the new shoes.
Monday Nov 2, 2009 #
Note
(injured)
Taking a few days off to rest L knee. Best as I can tell, some sort of bursitis in the inner front part. Working on stretching and any any trigger points I can find, but it doesn't seem to be going away very fast. A problem for some time, but usually is tolerable. Lately, worse--could be changing around shoes and/or residual effect of Highlander (distance and whacking that knee on a log)