Training Archive: iansmith

Map Exercises (Catching Features) 3 [3]

Note

I acquired a new pair of running shoes - Asics Trail Runners - from the City Sports in Porter. I should frequent the New Balance factory store, because running shoes from City Sports were 2-3 times as expensive as shoes from NB.

Historically, I have gotten about 300 miles out of my running shoes - in the past, I would sometimes use the shoes with below 300 miles for other activities, wearing them prematurely.

I first used NB Trail runners as O-shoes - from December 2007 through July 2009, on which I put 150 km before they broke down. My X-Talons have 225 km and are still going strong (woooo).

Question for the readers: esp you high distance guys, how frequently do you get new shoes? How do you deal with the expense. It seems unwise to compromise on footwear, but the shoes are expensive.

C • New Balance factory store 4

Biking 45:00 [1] 10.0 mi (4:30 / mi)
shoes: Trek 7.1 FX

Commuting to Longwood; it barely counts as training.

Running 45:33 8.12 km (5:37 / km)
shoes: O MudClaw 270 Alpha

- Commute to the track
- Easy 400, pace 400 (84 seconds), easy 400 before the time trial
- 3x200 rep, 200 rest after the time trial:
42.5/83.9
43.4/96.7
43.5/94.8
- commute home after the time trial and reps

Track race 5:22 [5] 1.6 km (3:21 / km) vdot: 54.5
shoes: O MudClaw 270 Alpha

For the past two months, virtually all my running has been easy pace base. While I intend to maintain that rate of base running, I will adjust my training to include speed work, threshold running, and more quality workouts.

To provide a benchmark for measurement of future fitness levels, I decided to run a 1600 m time trial - my first time trial since March 2009 (5:32). While I haven't done much speed work, my fitness and consistency have improved, so I expected to run about 5:25. My goal was to run 80 second 400m splits.

In March, I had a huge variance in my split times - the first was 77 seconds, the second 86. Ross started simultaneously, which undoubtedly contributed to my initial burst of speed. I suspect that seeing him in front of me the entire time also encouraged me to push the whole way, so I did have some anxiety that I might not perform to my expectation this time. It was also cool - 0 C, with a moderate breeze on the track.

After a 3 km warmup, including an easy 400 around the track, I ran an 84 second 400 to get a feel for my pace, ran another easy 400, then started. My splits:

1st 400: 77.45
2nd 400: 82.03
3rd 400: 82.21
4th 400: 80.73

I had planned to run the first 2 400s at 3/3 breathing, then jump to 2/2 for a bit more power at the end, but I switched to 2/2 after only 600 meters. In any case, it was a good measure of my performance, and I am optimistic about breaking five minutes before the end of the year.

C • Nice 4

Map Exercises (Catching Features) 1 [1]

An hour or so.

Running 1:12:40 14.66 km (4:57 / km)
shoes: O MudClaw 270 Alpha

I went on a late night run; I need to fight the lethargy that sometimes grips me before I muster the initiative to go out and train.

I warmed up for 15 minutes, then ran a 20 minute tempo run; apparently my pace was about 4:11/km, which is a little slower than my 4:05/km pace prescribed by my latest Vdot measurement. I finished with a 38 minute easy run back home. My route was Harvard Square to the river, then around to the Museum of Science and home via Cambridge St. It was quite pleasant out tonight, with clear conditions and -4 C. I was slightly overdressed in tights, a short-sleeved shirt, gloves and a windbreaker.

I was planning on running a mile time trial tomorrow, but my footwear is in deplorable shape - my running shoes are worn out, so the only viable shoes I have are my torn up Mudclaws and my X-Talons. I may run tomorrow, depending on how my feet feel, and take a later measurement in a month or so once I have acquired new shoes.

Note

Commentary on injuries:

http://www.minnakauppi.com/eindex.php

I still need to learn German so I can read Simone Niggli's blog.

Note
(rest day)

I decided I was too sleepy after rehearsal to go for a run. I am displeased with my lack of training.

Running 1:06:43 [1] 12.4 km (5:23 / km)
shoes: NB MT620 BK Alpha

An easy late night run. The past two weeks have been difficult for me; I have found myself overburdened with work and other commitments. I had to miss the CSU training session because I was finishing some work for today, so I decided to go on a relaxing river run.

My right arch hurt intermittently, and my right calf was very tight. My running shoes are getting old (300 miles logged), so I will probably replace them soon with hopes of mitigating the problem.

More Into Thin Air.

Note

With six registered blue runners for the Sycamore Scramble, I'm hoping for a CSU sweep with Will and Ken. I know very little about the other runners, though, so it's anyone's game.

Given that I expect Will and Ken to be reliable benchmarks, consider when last we met (US Champs 2009).

Map Exercises (Catching Features) 1 [0]

One thing I have learned from my training with Catching Features is that I profoundly suck at using my compass.

C • first indication? 3