Sunday Jul 31 |
 | running (road) 54:45 [2] 6.13 mi (8:55 / mi) | |
| slept:8.0 shoes: Mizuno Wave Rider 8 |
| River St. - Longfellow loop. Stopped briefly at the BU boathouse to stretch. Shoes feel better, still not entirely broken in. |
Saturday Jul 30 |
| Orienteering 1:13:30 [2] *** 5.29 km (13:54 / km) | |
| slept:8.5 shoes: VJ pro I |
| At Great Brook Farm with Jon Campbell. Reran some of the controls from the NEOC meet there last fall, switching off on the navigation for each leg. In hindsight, it's probably a better navigation exercise to relocate at points that aren't predetermined... |
| running warm up/down (trails/grass) 5:21 [2] 1 km (5:21 / km) | |
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| 4 strides followed by an easy jog after the orienteering. |
| strength (quads, calves) 10:00 [1] | |
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Thursday Jul 28 |
| running (road) 37:58 [3] 4.78 mi (7:56 / mi) | |
| slept:8.0 shoes: Mizuno Wave Rider 8 |
| Longfellow - BU loop. Got new shoes yesterday, which are substantially different from my old shoes (the guy at marathon sports figured my bow-leggedness cancels my over-pronation, so I'm trying out low-support shoes). My feet started to hurt a bit towards the end.
I also got a copy of Daniels yesterday, and one thing I discovered is that my cadence is way too low (155 steps/min or so), so I made an effort to keep it above 170, which threw off my pace a bit. |
| running warm up/down 5:30 [2] 1 km (5:30 / km) | |
| shoes: Mizuno Wave Rider 8 |
| To/from track plus 4x100m strides. |
Wednesday Jul 27 |
| running (road) 44:57 [2] ***** 4.78 mi (9:24 / mi) | |
| slept:8.0 shoes: asics GT-2090 |
| Morning run. Longfellow - BU loop, with 1:5 pawtuckaway map (for 40 minutes). Kind of slow, but my legs felt good afterward, in particular my knee/quad has been feeling much better. I went to medical and was diagnosed with "loose patella" for which I should wear an ace bandage on my knee and do some quad exercises, so I'll give that a try. |
Tuesday Jul 26 |
| running (road) 52:08 [2] ***** 5.73 mi (9:05 / mi) | |
| slept:8.5 shoes: asics GT-2090 |
| Science Museum - BU. 1:5 Pawtuckaway for 35 minutes. Quad/knee complex doesn't feel worse, feels maybe a little better. Need to get new shoes. |
Sunday Jul 24 |
| soccer (turf) 45:00 [4] | |
| slept:8.0 shoes: adidas predator mania TF |
| Semi-final and final of the francophone club tournament. Scored game-winner in the semi but we lost the final 1-0.
Last night my knee didn't really hurt at all, just was a little tight. Today after the soccer it is a bit sore, but felt ok this morning. |
Saturday Jul 23 |
| soccer (turf) 1:30:00 [4] | |
| slept:7.0 shoes: adidas predator mania TF |
| Francophone club 7v7 soccer tournament, first round. Won two, tied two, good enough to advance to the semis tomorrow. Scored 2 goals, 1 assist. I seem to have trained away all of my soccer muscles, so I didn't have much kick, but the legs feel good for now. Did some cool-down strides (4) after the last game. Right quad still a bit sore but wasn't aggravated by the soccer. |
Thursday Jul 21 |
| running (road) 34:26 [2] ***** 4.07 mi (8:26 / mi) | |
| slept:8.5 shoes: asics GT-2090 |
| River St. Loop with a 1:5 pawtuckaway map. Right quad is pretty sore when I do things like walk up stairs, squat, etc., and has been for a couple of days now. Actually I've had problems with it on and off for a while now, mostly off until this week. I guess I should see someone about it... |
Tuesday Jul 19 |
| elliptical 40:00 [3] 3.5 mi (11:25 / mi) | |
| slept:9.0 shoes: asics GT-2090 |
| I'm planning to take this week easy, so I decided to go for some lower-impact training, especially given the heat and general crap weather outside. |
Sunday Jul 17 |
| running warm up/down (trail) 10:30 [2] **** 1.8 km (5:50 / km) +40m 5:15 / km | |
| slept:7.5 shoes: VJ pro I |
| Warm-up with 1:10 Hogencamp map. |
| Orienteering race (sprint) 26:59 [4] **** 2.48 km (10:53 / km) +75m 9:27 / km | |
| spiked:12/15c shoes: VJ pro I |
| First sprint at Ahern State Park in NH. Map seems a little odd at 4 but didn't cause problems. Race was going well until 9, where I drifted off my bearing by probably 30 degrees and went about 200m too far west. Then on 13 I had trouble reading the marshes and went too far southeast. All together probably 4 minutes of errors. I think I stopped enough for it to be a 4 intensity. |
| Orienteering race (sprint) 24:41 [5] **** 2.47 km (10:00 / km) +75m 8:41 / km | |
| spiked:10/14c shoes: VJ pro I |
| A few small mistakes and one large one. Some hesitation on 3, 5 and 9. I'll give more comments with my splits. Generally a cleaner one than the first. In general I need to work on consistent use of the compass and knowing how far I've gone, also reading contours. Probably 3 minutes of errors. |
| Orienteering (sprint) 21:34 [5] **** 2.48 km (8:42 / km) +75m 7:33 / km | |
| spiked:14/15c shoes: VJ pro I |
| Re-run of the first sprint. Spiked everything except control 4, where I didn't read the map well and I think it's not quite right. Probably saved 1-1.5 minutes by not punching, could probably have shaved off another minute with less pausing. Interestingly, there were a number of features that I remember checking on the map the first time that I never looked at this time. I guess general fatigue decreased my concentration a bit. Was definitely more tired on this one. |
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Sprint 1 - Splits |
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Sprint 1 - Splits |
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Sprint 2 - Splits |
Saturday Jul 16 |
| running (trails) 51:10 [3] 5.12 mi (10:00 / mi) +300m 5:15 / km | |
| slept:7.5 shoes: asics GT-2090 |
| Went out to Long Pond on the west side of the Fells with Jon and Tori. There are sections of really nice woods there, much nicer than on the other side of the reservoirs. Steep in parts, but mostly interesting contours, in my opinion, and the trails are also much nicer than on the other side. I assume it's unmapped due to parking issues? We parked in the Long Pond parking lot (most northwesterly on South Border Rd.) which has about 20 spots. Anyway, looks good for a park-o, if not a weekend event. |
| hiking 45:00 [1] | |
| shoes: asics GT-2090 |
| We checked out another spot next to 128 in Dedham. The Northeastern U. Dedham campus is right there (with lots of parking) and the woods are called Mt. Wilson (recently acquired by MDC). They look nice in places but are also quite steep in places. |
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| C • wilson mtn 1 |
Friday Jul 15 |
| running (road) 33:59 [2] **** 4.07 mi (8:20 / mi) | |
| slept:8.5 shoes: asics GT-2090 |
| River St. loop, with Hogencamp map. Map took about 27 minutes. Nice weather. |
Thursday Jul 14 |
| running (road) 34:54 [1] 3.77 mi (9:15 / mi) | |
| slept:8.0 shoes: asics GT-2090 |
| Science Museum - Mass Ave. loop with Lori. No map. |
Tuesday Jul 12 |
| running long (road) 1:07:58 [2] **** 8.12 mi (8:22 / mi) | |
| slept:7.0 shoes: asics GT-2090 |
| Weeks Bridge - Science Museum loop. Stopped for water at that boathouse before the science museum and Aram my GRT ran up, so we ran the rest of the way back together. I think he pushed the pace a little, and my left calf and hamstring were pretty tired at the end. Felt pretty good overall; concentration was good (map reading for first 40 minutes). |
Monday Jul 11 |
| running (road) 34:00 [2] **** 3.77 mi (9:00 / mi) | |
| slept:8.0 shoes: asics GT-2090 |
| Mass Ave - Science museum loop. Legs felt really sluggish, probably some combination of heat, humidity, and running earlier than usual. Also lacked concentration for reading the map. |
Saturday Jul 9 |
| running (trails) 57:02 [3] *** 9 km (6:20 / km) +300m 5:26 / km | |
| slept:10.0 shoes: asics GT-2090 |
| Jon Campbell easily lured me out to Pine Hill for a trail run. I had the map along with me so I ran for a few minutes then checked to see where I was. This worked for the most part until I got close to the south border rd., where there are a slew of unmarked trails that lead to nowhere, but I managed to find my way back onto mapped trails, and then had no problems until I was almost back to the parking lot, and proceeded to run all over the forbidden zone. Actually the forest there looks much nicer than anywhere else, so it's unfortunate that it's forbidden, but such is life. I guessed at the added distance with this google pedometer thing. Quite handy. |
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| C • 1 |
| Note | |
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| Wasn't really planning to run so many miles this week, but I ended up doing the 15 minute run on Cuttyhunk and then a slow jog with Lori later on, plus treadmill on friday, so I don't really feel like I'd overdone it. I think I'll aim to keep it at 25mi for the next week or two, then maybe take a rest week and bump it up to 30. |
Friday Jul 8 |
| treadmill 33:40 [2] **** 3.85 mi (8:44 / mi) | |
| slept:9.0 shoes: asics GT-2090 |
| Raining so I decided to treadmill. Hogencamp 1:10, was reading it for the whole duration. |
Thursday Jul 7 |
| running (road) 49:52 [1] 5.25 mi (9:29 / mi) | |
| slept:8.0 shoes: asics GT-2090 |
| Ran down to gov't center and back with Lori. Legs were stiff but otherwise felt fine. |
Wednesday Jul 6 |
| Other (tai chi, strength, stretc) 30:00 [1] | |
| slept:9.0 (rest day) |
| After a couple days hunched over a bugged temperature controller, I decided to get some tension out of my back with a bit of tai chi, plus do some core strengthening since I had some soreness in my back last week. Rounded things out with some stretching. |
Tuesday Jul 5 |
| running long (road) 1:16:05 [2] **** 8.63 mi (8:49 / mi) | |
| slept:7.5 shoes: asics GT-2090 |
| Science museum - Anderson loop. Took along a 1:10 hogencamp map with a 6.4k course on it which I finished in 37 minutes. Decided to try taking my compass with me which helped maintain concentration. Legs were really tired by the end but feel a bit better after stretching. Right ankle is a tad sore in the same area that gave me trouble a few weeks ago. |
Monday Jul 4 |
| running (road) 32:57 [3] 4.0 mi (8:14 / mi) | |
| slept:9.0 shoes: asics GT-2090 |
| River St. loop, but couldn't run on part of Mass Ave. due to crowds. On the up side, Mem Dr. and Storrow were shut down for large portions, so I was able to run in the street. Weather was nice at 9pm - 70F with a breeze. |
Sunday Jul 3 |
| running (trails) 15:00 [2] 1.76 mi (8:31 / mi) | |
| shoes: asics GT-2090 |
| Running around Cuttyhunk Island before breakfast. Unfortunately we left the boat kind of late so it was a really short run. Tomorrow doesn't look good, either; we're not getting back to Boston 'til sometime in the afternoon. |
Friday Jul 1 |
| running (road) 48:18 [2] **** 5.73 mi (8:25 / mi) | |
| slept:9.0 shoes: asics GT-2090 |
| Science Museum - River St. loop. Weather was a bit humid but the temperature was quite nice. Didn't really feel like taking a map along but did anyway. It's a funny thing that while I prefer orienteering to running because running is somewhat tedious, pretending to orienteer while running is even more tedious. I need to start running to maps instead of running around the charles. Legs were a bit tired but I'm going sailing this weekend so most likely won't run tomorrow, and possibly not sunday either. Lower back was sore when I woke up and was kind of sore for the run but feels better now. |