Training Archive: iamsinhtIn the 7 days ending 2008-07-26:
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Saturday Jul 26 | ||
| Road running 33:10 [3]6.67 km (4:58 / km) | |
| shoes: MT800BO Trail Runners | ||
| I recently went to City Sports to purchase legitimate running equipment. While I now have knickers and gaiters for adverse orienteering terrain, my "light vegetation" and urban sprint gear previously had been a white t-shirt and generic athletic shorts better suited to a basketball game. I now have running shorts and a very comfortable, well ventilated running shirt. I also bought some running socks, which I guess are just shorter, sweat wicking, and well ventilated.
Anyway, I ran in this new gear along the Charles. It feels much less restrictive; the shorts and shirt felt fast. Today's conditions were a bit warm and humid; I felt fatigued and sluggish near the end of the run. | ||
Tuesday Jul 22 | ||
| Orienteering 40:00 [3]3 km (13:20 / km) | |
| shoes: MT800BO Trail Runners | ||
| A course set up by Pia at Hammond Pond as part of the CSU summer training regimen. I forgot my compass, which turned out to be more of a liability than I expected. In a moment of foresight, I did bring my flashlight with me out on the course.
I arrived at about 7:40 and met Brendan right before he went out on his run. I ran pretty well as darkness was falling; I overshot 2 by about twenty meters, missed 6 and had to reattack, and repeatedly missed 10 by wandering too far north. On an approach to control 11 - a longish, 500 meter leg, I chose what I thought was a faster route directly through some light green to the control. In retrospect, a nearby trail would have been much faster. I hit several features on the way, but I got lost stumbling into the green. I couldn't get the contours and features to correspond to the map well, and it was dark enough that I was using my flashlight perpetually. After a few minutes of exploring my local area, I decided it would be best to return to the start. I had maintained a general sense of the cardinal directions, so I ran approximately south and hit a large open field as expected. I then followed the field back to the road and the start. Not a bad run, but I need to concentrate on planning ahead, reading the map a larger fraction of the time (today was about 15-20%), and making better route choice decisions. Time and distance are guesses. | ||
| C • thinking ahead 2 | ||
Sunday Jul 20 | ||
| Orienteering 45:00 [3]*** 4.5 km (10:00 / km) | |
| 12c shoes: MT800BO Trail Runners | ||
| Brendan and I ran what I shall dub a "tag team" orienteering course that he set up at Boojum Rock: he navigated to the ith control, with me tagging along behind; I navigated to the (i+1)th control. We critiqued route choices and possibilities.
This was especially helpful because I've never really had close scrutiny of my local decisions. In post race discussions, the typical route choice subject is global, large scale strategy. My local decisions - how to run around objects, wood speed, etc - are rather miserable. After some comments from Brendan, I tried to concentrate on seeing about 10-20 meters ahead of me rather than 2-5. We actually spent about 1:10 in the forest, but I estimate only 45 minutes of that was running. We slowed down near the end because Brendan's hip was bothering him and because I'm a wuss. I ran out of steam near the end, and I posit the following reasons: - Inadequate hydration. At the finish, I readily downed 16 oz of water and 32 oz of gatorade and was still thirsty. - Recent increase in training volume. I ran Friday and Saturday; I usually don't run more than 2 days consecutively (if that). - Poor heat dissipation. My t-shirt was soaked with sweat at the end; I wrung it out yielding about 4-6 oz of fluid (best guess). I wore a cotton t-shirt (not good), knickers (ok) and gaiters (eh). I need to find better ways to deal with heat, perhaps compromising some protection. All in all, an excellent exercise and a far more productive running session than a river loop. I need to do more hillz, especially if I plan to face Jeff Schapiro's A-Meet courses at Mt. Tom. Combine one of the most challenging course setters in the area with a ridiculously steep park, and the result is not good for me. In other news, at the Estonian WUOC Public races, the long of which is a WRE, I am the sole representative of CSU (and probably the USA). I will endeavor to bear this responsibility with honor. I will prepare for these races as well as I can in the 2 weeks ahead. | ||
| C • You're going to Estonia? 3 | ||
| Cool Down (Stretching) 10:00 [3] | |
| shoes: NB ABZORB EX 11.5 | ||
| Stretching. My left calf has been bothering me a bit lately; I hope it's just a consequence of poor stretching last week. | ||