Training Archive: iamsinhtIn the 7 days ending 2008-04-05:
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Saturday Apr 5 | ||
| Trail Running long 2:00:00 [3] 22.36 km (5:22 / km) | |
| Trail running to, in, and from the Middlesex Fells Reservation with Lori. Unfortunately, Middlesex Fells is a significant distance both from my apartment and the Red Line, so only about 8k of the run was on trails and in the woods. Equally unfortunate, my map of Middlesex Fells (an 800x600 jpg) is of miserable quality - I need to obtain the o-map from Brendan.
Briefly, I ran about 7k to Lori's and Middlesex fells, 8k at the reservation, and 7k back. The run was surprisingly invigorating - I felt energetic the whole way. I listened to some techno for the part of the run, which was inspiring. At the recommendation of those on attackpoint forums, I tried this excellent workout techno: http://www.ianbetts.com/mixes . While it's a bit slower than would be desired (about 144 bpm), it's motivating music. My plan is to run four times this week, including another long run on Tuesday, Wednesday, or Thursday to best prepare for the Billygoat. | ||
Wednesday Apr 2 | ||
| Road running 30:00 [4] 6.5 km (4:37 / km) | |
| weight:9.2233720368547763E17kg shoes: NB ABZORB EX 11.5 | ||
| Today, I ran my staple brisk morning run, after allotting two days for rest and recovery from skiing and orienteering. My goal was to get in a fast, hard short run to shock myself back into training. Target pace was sub 5 minute kilometers, at which I succeeded, though only just.
My breathing rate was either 3 or 4 steps per breath through the first 5 km, then 2 or 3 steps per breath through the last leg. While this was intended to be higher intensity than normal, I still found myself huffing and breathing ineffectively. As much emphasis as I need to put on my conditioning and musculature, I need to devise ways to refine my breathing while running and increase my oxygen efficiency. | ||
| C • I feel like I'm going to re... 2 | ||
Sunday Mar 30 | ||
| Event: NEOC Rocky Woods | ||
| Orienteering race 2:48:27 [3] *** 8.3 km (20:18 / km) | |
| spiked:8/19c slept:8.0 shoes: NB ABZORB EX 11.5 | ||
| After a night of spontaneity, I ran my first blue course, and the first major orienteering event of the year. I'm ambivalent about my performance; some of the course went really well, whereas some of it was disastrous. Jeff Shapiro set up a solid course, particularly given how small the park was (about 2 km x 2 km) at the Rocky Woods Reservation.
I manned the registration booth until 1 PM, so I started last - leaving at 1:30 PM. Fortunately, Jeff Shapiro knew I had been working on improving in the fall and was ambitious, so he wasn't concerned when I wasn't back relatively late in the day. What went well: - My compass worked great - I was strong on about half the course (controls 4 - 11, 13, 14), navigating and running pretty well. - I didn't give up. While this may be a trivial point to note, I was considering abandoning the course after I hit the wall. What went poorly: - There were four controls with tremendous error - 1, 2, 12, and 15. With a fifth control - 18 - I amassed 86 minutes (just more than half my total time) over about 30% of the total course length. What's particularly distressing is that I missed controls 1 and 2 - setting an unpleasant, diffident tone for the rest of the course. - I stopped running intermittently on the way to control 15 and a bit afterwards. What I need to work on: - My pace was unacceptably low. My target is 10 min/km. - I need to eat much more before a race; that morning, I ate half a peanut butter sandwich and a few cookies at about 10 AM. I should obtain goo or some other mid race calorie source. - Better route choice. Several of my errors cost me much elevation - for instance, control 12, wasting much more time than even a distance error. - Consistency: following the set procedure on each control - plan route to next control, memorize control code, and so on. - Psychology: encountering other runners in the woods has always been a great weakness of mine. There were few runners in the woods as I ran, and I didn't actually know any of the other blue competitors, but had I encountered the usual crowd - Brendan, Sam Saeger, Ross, and so on - I would probably have been thrown off even more. - Better distance judgment and intuition on a 1:15000 map. I'm glad I ran this course, even if I wasn't quite adequately prepared for it. Now I have a (very generous) baseline against which to improve and prepare for the 19 April Middle Distance Champs. I'm done running classes that are not M-21. | ||
Blue - Splits | ||