Training Archive: iamsinhtIn the 7 days ending 2008-02-02:
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| S | M | T | W | H | F | S | |||||||
Thursday Jan 31 | ||
| Road running 1:27:00 [3] 8.3 mi (10:29 / mi) | |
| shoes: NB ABZORB EX 11.5 | ||
| A CSU street-o organized by Ross Smith. I computed the distance using google pedometer, including my navigational errors and route choice. My legs were still sore from the intervals, and while I'm pleased with the diligence I had finishing despite my fatigue, my pace disappoints me. Yet again I had the problem of starting strongly - perhaps too aggressively - and not having enough stamina to continue at that pace. There were sections, especially near Newton North High School and its hills, that I walked for distances - about 100 paces. I must be diligent in my training if I am to overcome my running weakness, and I need to train intelligently as well as aggressively.
Sam Saeger put a nice finish to our evening by having pasta and bread ready for consumption when everyone got back. The turnout was very good, with 8 orienteerers. My goal for the first week of February is to run twenty miles in at least four sessions of reasonable length (variance < 10 miles^2). An amusing errors: after hitting control one, I started running to what I thought was control two. It was only when I was planning my route to what I thought was control three that I realized "control three" was actually six, and "two" was seven. I had to double back, traveling an extra half mile. | ||
Wednesday Jan 30 | ||
| Road running intervals 51:18 [3] 9.2 km (5:35 / km) | |
| shoes: NB ABZORB EX 11.5 | ||
| Intervals; 8 repetitions of 800m on, 400m off, at the MIT track. At the end, I skipped the last 400 off to run home earlier. My goal was to keep consistent on speeds, and adjust the off speeds accordingly. I walked about a third of the 3rd through 6th off legs. I took the first three on legs gingerly, pushed it on 4-6, and relaxed on 7-8.
On Off 3.22 2.43 3.24 2.36 3.28 3.32 3.29 3.01 3.18 3.45 3.13 4.27 3.58 3.12 3.50 My technique focus for this run was to keep my head up and chest open to allow myself to breathe as freely as possible. I intermittently reflected on my stride length, cadence, vertical bounce on each stride, and placement of my foot relative to my center of mass at the start of each step. My tentative goal (which I realize now was too ambitious) was a 90 second 400m lap on, with a 2-3 minute 400m lap off. I hope that as I start running more, I can attain that goal. Do any of my readers have suggestions for interval training (Brendan)? | ||
| Road running 19:32 [3] 2.36 mi (8:17 / mi) | |
| shoes: NB ABZORB EX 11.5 | ||
| Run to and from the track. | ||
Monday Jan 28 | ||
| Road running 18:00 [3] 1.8 mi (10:00 / mi) | |
| shoes: NB ABZORB EX 11.5 | ||
| Ran to work with my backpack. Apparently my morning condition is not one conducive to running; perhaps I need time (or food) to adjust and awaken. I got up, took a shower, and departed. Clothing was jeans and a fleece wrap - I dressed lightly to minimize perspiration. I would like to do this more often, but I will probably only run home at the end of the day. | ||
| Road running 14:00 [3] 1.8 mi (7:46 / mi) | |
| shoes: NB ABZORB EX 11.5 | ||
| Ran home from work; felt pretty good, though I ran more aggressively than I would orienteering. | ||