Training Log Archive: iansmith

Rest day for the half; I thought about going on an easy run today, but I have chosen to err on the side of conserving my energy. I will both stay loose and focus my preparation by going bowling. I expect to run under 1:40, I would be happy running under 1:35, and I would be ecstatic to run under 1:30.

Over the past two years, I have spent some time reflecting on why I orienteer (I think much about such things). While many arguments can be made for the physiological benefits of orienteering, for the rush of competition, the boon of friendly banter with Canada, the camaraderie and so on, the only definitive statement I can make is tautological. I orienteer because I orienteer, or I orienteer because I have not stopped orienteering. My decision making process is opaque, and while I could state a similar tautology (i.e. I orienteer because it makes me happy), that isn't particularly informative.

To and from the Tuft's track. I was feeling a bit tired, and at first my left arch was bothering me, though that abated.

Combination Cruise interval workout and pacing exercise for the half marathon.

I ran the following:
- Mile at marathon pace: 7:10.3

- 3x1200m threshold/ 200 m rest:
4:45.8 / 1:05.3
4:51.2 / 3:28.3
4:46.0 / 2:59.5

- Mile at marathon pace: 7:18.2

I felt pretty tired after the second cruise interval, so I cut the fourth 1200 I was planning. My target pace for the marathon pace miles was 7:00, but I wanted to run what felt comfortable. My target pace for the cruise intervals was 4:45 / 1200.

The last mile had basically constant split on the 400s - 1:49.3, 1:49.5, 1:49.8, and 1:49.6. Were I able to reproduce that pace, I would run about a 96 minute half. I think I may be able to go a bit faster, but we'll see.

C • I ran a pretty consistent h... 2

It turns out logging your commute home prematurely can be unwise; I found that I had a flat, and bereft of a repair kit, I ended up walking my bike home 7 km at night. At one point, I was stopped by three possibly inebriated guys who were asking directions to Huntington Ave some miles away. I was confused, but I did not feel threatened.

Anyway, I ended up getting home later and more tired than I expected, so I went to bed without running.

I purchased a new pair of racing flats (which I should have done some time ago) for the half marathon and set about breaking them in. My intent was a revision of my plan, since I felt a bit worn out from the past two days - I ran an easy, 30-35 minute run to get acquainted with the shoes. I feel much faster in them; my legs don't have to work so hard to bring my feet forward. About halfway through, my legs seized up a bit, so I stopped to stretch them, but I am otherwise none the worse for the training earlier this week.

Tomorrow: cruise intervals and some pacing work for the half.

Plan for the week:
Tuesday: training with CSU; 6-10 miles, marathon to threshold pace
Wednesday: easy; track to calibrate 7 min/mile pace
Thursday: cruise intervals, reps
Friday: orienteering and easy
Saturday: easy/rest
Sunday: NB half marathon

Mileage projection: 40-44 total

Commute.

Street-O at Alex's followed by quality socializing and dinner with the training peeps. In attendance were Ross, Sam, Brendan, Giovanni, Alex, Ed, Lori, and SGB.

From work to Alex's. I arrived about ten minutes late.

Warmup on a treadmill; I peaked at 8 mph, 4.0 incline. I don't know what the units are with respect to the incline - probably percent grade, since I don't think people typically think in degrees. It's not trivial, since 4 degrees is a 7% grade.

C • percent grade 7

I was hoping to get through three supersets, but I only really did 1.5. I'm hoping to have a toolbox of exercises from which I can choose several different workout days that work my entire body.

Superset 1:
3 cycles of:
- 3 sets of 8 backraises (lower back)
- 3 sets of 10 leg raises from vertical on pendulum machine (abs)
- 3 sets of 10 lat pull downs (lats), 60 lbs

Superset 2:
3 cycles of:
- 3 sets of 8 squats with 2x60 lbs dumbells
- 3 sets of plank pushups (3 x 8 pushups + pause for 20-30 seconds in "up" position)


I stopped after my second cycle of Superset 2; maybe I should add a third, unrelated exercise to give more breaks. Plank pushups turned out to be brutal.

C • my abs hurt 1

Easy recovery run (though from what isn't entirely clear).

Event: US Team (unofficial) 3K time trial
 

Run to and from the Harvard track. It was cold and rainy; I was unenthused.

I'm tremendously disappointed in my performance today. My goal was to stay below 0:45 200s - with the expectation that I would average < 0:44, for a total time of less than 11 minutes. I failed, only exceeding my previous effort on 4 March by 4 seconds. I gave it my all - I had a good warmup, ran a few fast 200s before I started, hydrated well, and adjusted my schedule for the past few days so I would be fresh. I wore running shorts and a short-sleeved running shirt, and ran at the Harvard Indoor track.

I will wait a month, then try again on 11 April at the indoor track. I am determined to break 11 minutes, and I will not be deterred by this defeat.

200 m splits:
1st km: 42.30, 44.63, 44.81, 44.59, 44.35 = 3:40.68
2nd km: 45.82, 45.68, 44.47, 46.03, 46.40 = 3:48.32
3rd km: 46.40, 45.92, 45.95, 45.42, 40.07 = 3:43.76

C • I'm pretty sure 2

C • Varying Vdot. 1

3000m run - Splits

It was my intent to take an easy day in anticipation of the time trial tomorrow, and the rain disenthused me sufficiently that I chose not to go out.

C • ok 2