Training Log Archive: iansmithIn the 7 days ending Apr 3, 2010:
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Saturday Apr 3, 2010 #
Event: CSU Spring Training Camp #1
10 AM
Running (Trail) 16:40 [2] 2.66 km (6:16 / km)
shoes: 200908 Inov8 X-Talon 212
Orienteering (Control Picking) 1:01:56 [4] **** 5.97 km (10:22 / km)
spiked:21/35c shoes: 200908 Inov8 X-Talon 212
I really enjoy control picking exercises, and certainly my technique has improved through that training. Brendan set a challenging course with 35 controls over 5 km in the most technical area of Pawtuckaway. It was exhilarating, though physically I was unable to push as hard as I would have liked.
2 PM
Running (Trail) 19:18 [2] 2.66 km (7:15 / km)
shoes: 200908 Inov8 X-Talon 212
Orienteering (Simplification) 1:17:03 [3] **** 7.76 km (9:55 / km)
spiked:14/19c shoes: 200908 Inov8 X-Talon 212
The simplification exercise consisted of 19 controls over 6.7 km with emphasis on choosing intelligent routes and check features. Notably, we thoroughly planned our routes in groups before running the exercise. Brendan and I planned together, and it was interesting to see how orienteering can be when you have a thorough understanding of the course. I imagine that the top navigators in the world run their races as well as if they had planned their routes in advance. I made significant errors on five controls, including four of the first seven. Particularly with a map as complex as Pawtuckaway, I struggle getting into the mindset and focus I need to run effectively. I grew more comfortable as the race went on.
Approaching control 15, I was fatigued and slogging along the small hills into the control when I heard Sam below me and saw Ali ahead of me punching at the control. I dug deep, focused intently, and pushed with my last reserves of stamina. Ali made a mistake at 16, and I just barely managed to hold Sam off into the finish. It was a very exhilerating finish; if I can muster that level of focus and intensity for an entire race, I will fare well. Training at that intensity would also be beneficial.
Approaching control 15, I was fatigued and slogging along the small hills into the control when I heard Sam below me and saw Ali ahead of me punching at the control. I dug deep, focused intently, and pushed with my last reserves of stamina. Ali made a mistake at 16, and I just barely managed to hold Sam off into the finish. It was a very exhilerating finish; if I can muster that level of focus and intensity for an entire race, I will fare well. Training at that intensity would also be beneficial.
10 PM
Orienteering (Night-O) 54:36 [2] **** 3.95 km (13:49 / km)
11c shoes: 200908 Inov8 X-Talon 212
We started the Night-O at about 10:10 PM, with the requirement that everyone be back at the parking lot by 11 PM. Andrew, Ethan and I ran together, and we decided to skip controls 3-7 - they were the most distant, and in terrain with fewer catching features. The remaining 11 were sufficiently interesting to be challenging.
I enjoyed running with Andrew and Ethan; we took turns leading the legs, and Night-O is much more fun when you're not alone in Pawtuckaway. Leading legs and following along were both educational activities, and we made few mistakes. Overall, it was a pleasant experience, and one I was far better able to tackle than the Wicked Hard Night-O from September 2009, in which I basically piggybacked with Boris, Kat, and Brendan.
I enjoyed running with Andrew and Ethan; we took turns leading the legs, and Night-O is much more fun when you're not alone in Pawtuckaway. Leading legs and following along were both educational activities, and we made few mistakes. Overall, it was a pleasant experience, and one I was far better able to tackle than the Wicked Hard Night-O from September 2009, in which I basically piggybacked with Boris, Kat, and Brendan.
Running (Trail) 7:00 [2] 1.2 km (5:50 / km)
shoes: 200908 Inov8 X-Talon 212
Run to the start.
Friday Apr 2, 2010 #
Note
(rest day)
Decided to rest again in the hope of having the stamina for this weekend. Oddly enough, my lower legs are a bit swollen. I can't quite account for this - the past week has not been that strenuous. The camp this weekend was long - I was running for long periods, but at low intensity. It is possible that giving blood somehow exacerbated circumstances, but I do not see how. Perhaps the half marathon from 12 days ago also caused some problems? I'm most concerned about shin splints, but without a more thorough understanding of my condition, I see no recourse but to monitor my condition and plod on.
Thursday Apr 1, 2010 #
Note
Interesting comparison:
COF's financial statement from March 2008 - March 2009:
http://www.orienteering.ca/pdfs/2009/2009AGM/2008-...
USOF's operating fund budget, 2009:
http://www.us.orienteering.org/binder/vbdocs/2009b...
COF's financial statement from March 2008 - March 2009:
http://www.orienteering.ca/pdfs/2009/2009AGM/2008-...
USOF's operating fund budget, 2009:
http://www.us.orienteering.org/binder/vbdocs/2009b...
Note
(rest day)
My legs still feel like crap, so I'm taking a rest day in the hopes that I will have the stamina and speed for a productive training camp this weekend. I continue to be frustrated by my weakness.
Wednesday Mar 31, 2010 #
Note
The US SML Champs in Sprague, WA are from 26-28 June, and the NAOCs are from 1 July to 4 July; 1 July is a model event, and 2 July is the first race. Since I'm not competing in the Trail-O champs on 30 June, I think I will take 28-30 June and drive to nearby Glacier National Park to absorb some of the sublime beauty. Would anyone be interested in joining my posse?
It should be noted that I likewise had my second highest training month ever this month. I also ran the second greatest distance (counting "running" and "track" categories) in a month for me. This suggests three goals:
1. Train more than the 33 hours I ran in September 2009
2. Run more than the 111 miles I ran in January 2010
3. Train more than my Newtonian nemesis, Sam, next month
Naturally, to pull off #3, rather than make an explicit competition like Boris and she did, I will furtively use her training time as motivation to get out and train (by running, apparently). Overtaking her is easiest is she's unaware of my efforts until I move in. She pulled a glorious coup at the half marathon by training for a fraction of a second longer than I did; I will not make the same mistake again! (Ross and sgb in particular showed terrible training volume tactics).
It should be noted that I likewise had my second highest training month ever this month. I also ran the second greatest distance (counting "running" and "track" categories) in a month for me. This suggests three goals:
1. Train more than the 33 hours I ran in September 2009
2. Run more than the 111 miles I ran in January 2010
3. Train more than my Newtonian nemesis, Sam, next month
Naturally, to pull off #3, rather than make an explicit competition like Boris and she did, I will furtively use her training time as motivation to get out and train (by running, apparently). Overtaking her is easiest is she's unaware of my efforts until I move in. She pulled a glorious coup at the half marathon by training for a fraction of a second longer than I did; I will not make the same mistake again! (Ross and sgb in particular showed terrible training volume tactics).
11 PM
Running 1:09:53 [1] 12.6 km (5:33 / km)
shoes: 201002 Asics T918N
I decided to run home, and then added another 6 km loop. My legs felt good at first but were heavy and sluggish a short time into the run. Based on the sensations in my leg, I suspect my calves were swelling. I'm not quite sure what to attribute this to, but it's very clear that I need to rest if I'm going to have any stamina at the training camp. My frailness frustrates me. How am I going to get fast if I can't run during the week between training camps?
Marit Bjoergen would be horrified by my mortality.
Marit Bjoergen would be horrified by my mortality.
Tuesday Mar 30, 2010 #
11 PM
Running 55:10 10.5 km (5:15 / km)
shoes: 201003 Nike Lunarlite
Today's workout was a cruise intervals session. It was raining rather hard when I started, and because of leg soreness from the junior camp, I considered going on an easy run instead. However, I ambled over to the track, and set about 4x1200.
By the time I reached the track, I was completely soaked. My vision was thoroughly obscured because I was wearing glasses, but it scarcely mattered because it was dark. As hardcore as I thought it would be to finish my workout, I decided I was done after 1x1200, 2x1400.
I did have trouble getting to my prescribed threshold pace (6:23/mile); my intervals splits were:
1200: 511 (6:54/mile)
1400: 551 (6:41/mile)
1400: 558 (6:49/mile)
I suspect part of the problem was that I donated blood yesterday.
By the time I reached the track, I was completely soaked. My vision was thoroughly obscured because I was wearing glasses, but it scarcely mattered because it was dark. As hardcore as I thought it would be to finish my workout, I decided I was done after 1x1200, 2x1400.
I did have trouble getting to my prescribed threshold pace (6:23/mile); my intervals splits were:
1200: 511 (6:54/mile)
1400: 551 (6:41/mile)
1400: 558 (6:49/mile)
I suspect part of the problem was that I donated blood yesterday.
Monday Mar 29, 2010 #
Note
(rest day)
My calves are a bit sore from the training camp, and because I'm a sissy, I have elected to take a rest day. Marit Bjoergen would be ashamed.
Revised plan for the week:
Monday: rest
Tuesday: Cruise intervals
Wednesday: O-training
Thursday: long
Friday: easy
Sat/Sun: CSU Pawtuckaway training camp
I gave blood on Monday, and the lethargy I currently feel is likely due at least in part to that. The tightness in my legs - in particular my right calf and left hamstring - also is somewhat disconcerting, so a lower intensity week seems in order.
Revised plan for the week:
Monday: rest
Tuesday: Cruise intervals
Wednesday: O-training
Thursday: long
Friday: easy
Sat/Sun: CSU Pawtuckaway training camp
I gave blood on Monday, and the lethargy I currently feel is likely due at least in part to that. The tightness in my legs - in particular my right calf and left hamstring - also is somewhat disconcerting, so a lower intensity week seems in order.
Sunday Mar 28, 2010 #
8 AM
Orienteering 47:56 *** 3.74 km (12:49 / km)
4c shoes: 200908 Inov8 X-Talon 212
Setting controls for the morning exercise. I spent quite some time deliberating the location of one particular control (long #12) before I decided I was satisfied.
10 AM
Orienteering 44:40 [4] *** 6.37 km (7:01 / km)
18c shoes: 200908 Inov8 X-Talon 212
The morning's training session was designed by Alexei to imitate what conditions will be like at the 2010 Denmark JWOC. Apparently, the vegetation will in general be so gnarly that the optimal route is typically finding trail routes. The session was set with controls often occurring in pairs at some distance, with a trail route existing on the longer legs. I felt a bit tired, but I had a good run (and only had set two of the session's controls).
11 AM
Orienteering 31:57 *** 2.13 km (14:58 / km)
shoes: 200908 Inov8 X-Talon 212
Setting six controls for the sprint. It took a particularly long time because at some of the features, I had to find dead branches to prop against cliffs to hang the control.
12 PM
Orienteering 20:58 [4] *** 3.61 km (5:49 / km)
17c shoes: 200908 Inov8 X-Talon 212
Afternoon sprint race, designed by Ross. I had previously set controls 1-6, so I was moving comparatively quickly at first. I started about 90 seconds behind Sam, and she was in sight for the first eight controls, at which point I lost sight. My muscles were strained from the repeated sessions, and I lacked much power during the sprint - so much so that I slowed to a walk on parts of the uphills approaching ctrls 13 and 14.
Overall, I had a clean race, but it was sluggish at best. I must get faster. The numerous Canadian geese on the course didn't seem to appreciate that my mockery of Canada was sarcastic. It required some agility to escape their militant wrath.
Overall, I had a clean race, but it was sluggish at best. I must get faster. The numerous Canadian geese on the course didn't seem to appreciate that my mockery of Canada was sarcastic. It required some agility to escape their militant wrath.
Orienteering 15:00 1.5 km (10:00 / km)
5c shoes: 200908 Inov8 X-Talon 212
Picking up five controls from the sprint course.