Training Archive: RosstopherIn the 31 days ending 2008-05-31:
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| 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 | H | F | S | ||||||||||||||||||
Saturday May 31 | ||
| track 45:00 [3] 1.5 mi (29:59 / mi) | |
| 6x 400. with Sam and Jeff.
legs felt a little tired, but was excited about speed work. 2-3 mins rest between. last one probably means I wasn't working hard enough on the first ones. or possibly that my legs take a little bit of time to loosen up. 70 70 70 69 69 67 | ||
| C • And only a level 3! 4 | ||
Friday May 30 | ||
| road run 45:32 [3] 6.0 mi (7:35 / mi) | |
| run home from work today. I felt great running, but I think that I wasn't pushing very much at all. I could feel that I didn't have a very quick turnover. But that's okay, I felt great, and was feeling quite happy with my day. The week seemed very long, and now, as I type this, I can feel my throat beginning to get sore so I think I'll be getting a cold or some similar bug.
Today Sam got me a charcoal grill, so I can start acting like it's summer. This year will be the first time in a decade that I will be in the US for the 4th of July, and not at JWOC. I'm more than a little sad about this point, and I can't help but feel like a) I've deserted the team, and b) I've grown up. Neither of which is true, but still sad. Stupid job. | ||
| C • Fireworks 3 | ||
| C • put your sunday splits up 4 | ||
Thursday May 29 | ||
| road run 59:00 [3] | |
| Hill workout- Summit Ave
did hills from Joslin tonight. wanted to do more than last time, but only managed to convince myself enough to do 6. ran to and from the hill. from the lamp post at the bottom to the mailbox near the top. running very hard, near 100 percent effort, if not all-out. had between 4:30-5:00 of rest jogging on the flat and then back down. faster than last time. 2:03 2:08 2:07 2:09 2:11 2:09 | ||
Wednesday May 28 | ||
| road run 43:27 [3] 6.0 mi (7:14 / mi) | |
| Running to work. Feeling ambitious, I set out to run to and from work today. felt a bit slow as I left home, but was feeling really great soon after. Very nice. I should wake up early more often and get a run in, in the morning.
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| C • haha.... ha...ha 2 | ||
| road run 45:31 [3] 6.0 mi (7:35 / mi) | |
| run home from work. a bit slower, felt much more tired. I had a bit of a cramp and stopped to get a few groceries so my backpack was a bit heavier. seems that the waking up earlier catches up with me by the end of the day.
Talked to my boss today, good news is that she is okay with me going away this summer. Bad news is that she doesn't want me to take off very much time. So my current plan is to get a flight out on the evening of the 9th, to arrive on the 10th. Probably to Prague to simplify the O-ringen leg of things, but haven't really set down with stuff yet. | ||
Tuesday May 27 | ||
| orienteering 17:29 [3] 3.5 km (5:00 / km) | |
| CSU park-O. Set by Lori.
Fresh pond. crazy thunder storms preceded the Sprint- which left me feeling a bit soggy. Sam's iPod ( that I was wearing) seems to have been a casualty of that the monsoon, as a side-note. I had the last start, and so I had heard that number 2 was in a funny spot, so I didn't lose too much time there. I did have to hop an extra fence on the way to 4 that wasn't on the map. everything else was just a matter of trying to run hard and not slip in the mud. Helped Lori pick up some of the flags afterwards. splits: 1)1:10 2)0:45 3)2:05 4)2:10 5)2:02 6)0:33 7)1:12 8)0:51 9)0:57 10)1:03 11)1:02 12)1:49 13)0:53 F)0:52 | ||
Monday May 26 | ||
| orienteering 1:32:25 [3] | |
| Team Trials- Long
Gorgeous day. Clint Morse convinced me, before the start, to wear shorts on the course which was a great idea. the woods weren't exactly open, but there was no reason to wear pants, and shorts make me feel quick. I was a bit hesitant on the first control, not seeing the indistinct trail on the way down the hillside, and thus being unsure about how far down the slope to go, and in which direction. I think I let this unnerve me too much, and started pelting down the hillside towards 2 with little regard to exactly where I was going. kept checking my compass and realizing that I wasn't on the right bearing, but never stopped to fix my bearing either. just got down to the bottom on the hill, and worked my way over to the control. Saw Ian Smith for the next couple of controls, in the loop, and then went pelting across the hillside towards 6 without a really great plan which had the potential to be a real disaster. I ended up over shooting 6 by a little bit, and I think learned my lesson about needing to stay in better control. was solid on 7-8-9-10, I think I chose well for me on my route over the top of the hill to 11. certainly talking to others, contouring around was a mistake. Erin Schirm had a pretty stellar split on this one. I saw Clem headed to 14 as I came in to 11, and that helped me keep pushing. I was reading the terrain very well on 12-16, 17 and 18 were okay, and then I stayed low through the campus to 19 which I thought was good, but again there were some pretty fast splits by other runners. I think I was getting tired at this point, and was off a bit on 20 ( hit a red control first) and slowish on 21. was very glad that the finish came up so quickly after that. ended up 2nd on the day behind Eric, just a little ahead of Erin. But a good enough race to get me a spot on the WOC team. really thrilled about that. have been smiling ever since I finished. many thanks to all those who put lot's of time into DVOA meet to make it such a success. apart from all the people that normally get acknowledged a big shout out to the start and finish crews who I found to be super encouraging and friendly. It was very nice to have happy helpful people at the beginning and end! | ||
| C • outcome 11 | ||
Blue Long - Splits | ||
Sunday May 25 | ||
| orienteering 40:39 [3] | |
| Team Trials- Middle
gorgeous day. I was careful on the first control, seeing that it was potentially a tough area, so I was cautious. This paid off, and I found the first control quite well. I was wobbly on my compass on the way to 2, and feeling very rushed for the whole first loop. I had a quite big error on 6, that was a result of me drifting quite far right on my line, hitting a pond much lower down the hillside, and then being quite bad about actually relocating. I panicked instead of relocating, which is especially embarrassing because the road was so close, and it would have been so easy to do. I did eventually figure out the terrain, but a lot of that was luck. Not great. But I resisted the temptation to run really hard and stupid on the next couple of controls. I was a bit sloppy on 9, which involved running past the control, and then looping down to the reentrant to the south of the flag to find myself. Then again on 12 ( maybe too tired from running up the hill to think properly) hit the wrong reentrant and had to correct. too many mistakes. though only really mad about the one at control 6. guess I ended up 14th on the day, don't know if I could have run Wil's time even with a cleaner run. I think 34-35 was possible just on leg speed though. so room for improvement. | ||
Blue Middle - Splits | ||
Saturday May 24 | ||
| orienteering 20:04 [3] | |
| Team Trials- Sprint
Gorgeous day. longish downhill course. Felt odd not wearing spikes, but so much pavement and so many sidewalks so sneakers were probably best anyways. to me it felt like the city sprint in Zermatt during the Swiss Six day. I felt very confident on the first control, which i spiked and which is a good way to start any race. my overall feeling during the race was one of not really moving so fast, but not being able to think any faster. When I finished and looked at my watch I was initially disappointed, because I was expecting the winning time to be closer to 18. I had one real route choice error, going left on the way to 15 when either middle or right would have been okay. ended up 1 second slower than Eric Bone, but in 2nd place overall. Eric ran 1 second faster in the chute. I was quite pleased to have a good run. | ||
Blue Sprint - Splits | ||
Wednesday May 21 | ||
| orienteering 23:30 [3] 3.5 km (6:43 / km) | |
| CSU park-o. Franklin Park. Set by Vanessa.
A very nice sprint, and the rain held off, so that was nice too. I had seen a bunch of people leaving the start before me, and I left the start in that direction planning on getting my bearings as I went. Not a great idea actually, took me awhile to find the triangle and I think if I hadn't seen people leaving one way, I might have gone right instead of straight. Got bogged down in light green on the way to 11 and number 12 was very sneakily hidden behind the stone wall. I might have been able to push harder, but I was happy with my run. | ||
Tuesday May 20 | ||
| road run 47:07 [3] 6.0 mi (7:51 / mi) | |
| Today I just wanted to have a relaxing run home. My backpack was pretty heavy so that didn't help very much, and my lower calves are a bit sore from the track yesterday. It felt nice to be moving, though I did feel a little guilty for not pushing harder. I kept looking at my watch and seeing that I wasn't running as fast as normal.... some days can be running without intensity though. | ||
Monday May 19 | ||
| track 30:00 [3] 1.25 mi (24:00 / mi) | |
| Long time without posting, but fear not loyal readers ( anyone read Footrot Flats?) I have been training.
today I came home at a reasonable hour and went running with Sam. She wanted to do a track workout. we ran 400s again. last time my splits were 71,71,71,70. today it was really windy though, which made things harder. wanted us to do 6 x 400, but I was really tired and settled for 5 as a good compromise between what my head wanted and what my legs were willing to cede. splits were ( truncating here, which is acceptable by Sam's standards) : 69,68,68,68,71 the rest inbetween ranged from 2 mins to 3 mins or so on the last one. felt quite tired. trying to convince sam to go climbing tomorrow at the gym, but she's nervous. I think she could use a little attackpoint encouragement to try something new. | ||
| C • climbing 2 | ||
Sunday May 18 | ||
| orienteering 52:32 [3] 5.8 km (9:03 / km) | |
| Blue Hills - Red -
I tried to race quite hard, always a challenge for me at local events. Woods were very nice, Sam and Jeff set the course in such a way that the orienteering was interesting but the forests were clear ( not always so easy in the Blue Hills, I sometimes find ). I only had two substantial mistakes in my mind, controls 1 and 8. The rest of the stuff was relatively minor and I was in okay control. 1)2:15 * not a great start, overran the first control 2)2:28 3)4:01 * little hesitation coming down the re-entrant to the control, boulder seemed lower down the hill and farther to the right than I expected 4)5:11 * too far right. hard to stay on line through the green marsh 5)4:04 * not very graceful getting down the cliffs 6)4:39 * a little too far right of the control, probably wasn't worth trying to cut the corner 7)5:48 8)3:42 * this is the worst mistake I made, was running well, but after I crossed the road I was on a really shoddy bearing off into the vague hillside, and sorta wandered back towards the control to find the flag 9)3:33 * no problems with this, a bit bold to call the feature a spur in my mind 10)6:19 * didn't see the flag when I got to the circle, started to worry, but then I spotted it just a bit lower. Didn't really agree with the map that it should be a boulder cluster 11)3:14 * saw a different control first, which pulled me off line to the left. did an okay job reading the contours to get myself back to where the control really was 12)2:50 13)2:33 14)1:17 F)0:33 | ||
| C • Splits up 3 | ||
| orienteering 1:00:00 [3] | |
| Helping Sam and the clan with the blue hills meet. got up pretty early to get to Houghton's pond at 9am, set half of the white, yellow, orange flags. After it was all done, picked up a set of the advanced controls. was moving pretty fast both before and after, but wasn't using my compass or anything, just a really nice day to be outside. | ||
Saturday May 17 | ||
| biking 40:00 [3] | |
| Used Sanne's mountain bike ( which she left in our basement when she moved back to Finland. Thanks Sanne) to go to Hammond's Pond and get maps and set out a beginner course for the EMS club day. Weather was perfect, but still not very many people had showed up by 11:30 when I left the tent in the very capable hands of Larry and Sara Mae. They have some really great stories about orienteering and running and skiing -- as an aside. I then biked down to Dedham for Sam's Graduation Party ( aka yummy food). | ||
| orienteering 15:00 [3] | |
| setting the beginner controls from Tuesday's Park-O over again. and picking up a control that had been accidentally abandoned from before.
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Friday May 16 | ||
| Note | |
| Sam Graduated from Grad School! whoo hoo. I was busy working with the mice so I didn't get to come to the ceremony, but I met up with the family for lunch at a wonderful Thai Restaurant (Brown Sugar) and had some excellent chicken coconut soup and really spicy green curry.
Sadly I had a long afternoon of work, and didn't get done with stuff until after 7:30. I skipped running to get home and hang out with Sam, but she was still working on preparing for her orienteering meet, so instead I cleaned the house and watched the Celtics lose a 6 point lead. | ||
Thursday May 15 | ||
| road run 45:24 [3] 6.0 mi (7:33 / mi) | |
| didn't feel very fast. Running this route can be quite boring, should probably start looking for ways to make it more exciting. One of Sam's school friend's saw me running past, but Sam refused to ask her if she thought that I " was looking good". | ||
Wednesday May 14 | ||
| Note | |
| It's my birthday, yay, yay, yay :) Haha your log is hacked :) | ||
| C • Happy happy happy late birt... 1 | ||
| Note | |
| Can't believe that I had to work late on my Birthday! honestly, there should be a law. I got wrapped up in a project and I couldn't get away until after 7. Skipped the run, choosing to focus all my remaining energy on dinner and then Pub trivia at Union Street.
dinner was ideal, and trivia was going very well for our team until near the end. Because it was my birthday i was allowed to chose our team name "relapsing remitting Steph Infection" ( in honor of having our friend steph with us) there were plenty of objections but birthday trumps common sensibilities on this one. | ||
Friday May 9 | ||
| orienteering 25:18 [3] 3.0 mi (8:25 / mi) | |
| Sam called me up at work to suggest that we go running at Hammond Pond together after work today. So I met her in the parking lot at 5:30 in the rain. We warmed up for 13 minutes or so and then did an old course that Brendan had set for a CSU night-o. The rain was pelting down which made things cold and wet, but once I got going I didn't mind so much. The orienteering was easier during the day than trying to find stuff at night ( except for one pit, which was easier to see when it was reflecting) and I felt like I was getting into a good flow. never felt like I was running at top speed, but overall I was quite happy with the run. I sorta made up the 3 k part, I didn't measure the course this time, and don't want to look it up. | ||
Thursday May 8 | ||
| road run 47:12 [3] 5.0 mi (9:26 / mi) | |
| Hill workout day. I have been talking about needing to do some hills for awhile now and today I finally made up my mind to do it. so I left from work and ran over to summit ave. I did intervals from the base to the mailbox near the top (~ 2 mins) with a slow jog around the top and back down to the bottom again. after the first I felt very wiped, and was regretting my decision to run 5 of them. But after all 5 were done, I felt pretty good again. working very hard to get to the top, near 100% effort.
times were: (recovery) 2:07 (3:10) 2:10 (4:36) 2:13 (4:37) 2:14 (4:54) 2:14 | ||
Monday May 5 | ||
| road run 41:58 [3] 6.0 mi (7:00 / mi) | |
| This is my second run breaking my goal of 42 minutes (previous time I didn't log). A nice day to run, but I got a pretty late start because there's always more to do at work. Tomorrow one of the post-docs in the lab is giving a data presentation and he needed lots of extra last minute stuff done which meant leaving at 7 today. I started out very fast, then eased up a little bit because of some cramps. but I pushed the hill and the homestretch too, which got me just under the mark.
In the course of the run lilacs and cut-grass were vying with cramps and excessive sweating... but I think the lilacs won. | ||
| C • West Point 3 | ||