Training Log Archive: WileyKyO-TIn the 31 days ending Oct 31, 2008:
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| We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | ||||||||||||||||||||||
Wednesday Oct 22, 2008 #
Trail Running 5:45 [4] 0.42 mi (13:41 / mi)
(sick) shoes: New Balance 473 pair 2
P-4.0
Run from trailhead on road leading to Round Pond to rendezvous point, which was easy to navigate to because I had pulled a point there yesterday with Paul.
Run from trailhead on road leading to Round Pond to rendezvous point, which was easy to navigate to because I had pulled a point there yesterday with Paul.
Trail Running 7:44 [3] 0.38 mi (20:20 / mi)
(sick) shoes: New Balance 473 pair 2
P-4.1
Rocky trek pulling a point at one location, placing it at another, and returning.
Rocky trek pulling a point at one location, placing it at another, and returning.
Trail Running 7:38 [4] 0.99 mi (7:43 / mi)
(sick) shoes: New Balance 473 pair 2
P-4.2
Run down from the rendezvous point back to the vans and then up the road towards Round Pond a little and back.
Run down from the rendezvous point back to the vans and then up the road towards Round Pond a little and back.
Running 8:03 [4] 1.3 mi (6:12 / mi)
(sick) shoes: New Balance 473 pair 2
P-4.3
Run around Cadet Area to get to three miles for the day: Arvin behind Scott to Pershing to Clinton to Thayer Statue across diagonal walk to Pershing to Mess Hall.
Run around Cadet Area to get to three miles for the day: Arvin behind Scott to Pershing to Clinton to Thayer Statue across diagonal walk to Pershing to Mess Hall.
Swimming 15:00 [3]
(sick)
B-1.0
7 laps in IM pool: pool jogging, strokes, more pool jogging, and another lap of strokes
7 laps in IM pool: pool jogging, strokes, more pool jogging, and another lap of strokes
Tuesday Oct 21, 2008 #
Trail Running 36:18 [4] 3.11 mi (11:40 / mi)
(sick) shoes: New Balance 473 pair 2
P-3.0
First Half:
Paul Caston had to pull a point, so I went with him. We climbed up a hill overlooking Round Pond and, after a couple mistakes along a reentrant and then the main hill, finally found the point. We came down the side of the hill to find a trail among a sea of boulders and took the trail to the Round Pond loop. ~24:40
Second Half:
Ran one and a half loops around Round Pond, skirting side trails where possible, and came back to start. ~11:40
First Half:
Paul Caston had to pull a point, so I went with him. We climbed up a hill overlooking Round Pond and, after a couple mistakes along a reentrant and then the main hill, finally found the point. We came down the side of the hill to find a trail among a sea of boulders and took the trail to the Round Pond loop. ~24:40
Second Half:
Ran one and a half loops around Round Pond, skirting side trails where possible, and came back to start. ~11:40
Weights 18:23 [3]
(sick)
S-2.0
Alternated between incline bench press (I) and bench press (B):
I 3x135
B 5x155
I 5x125
B 5x145
I 5x115
B 5x135
I 8x95
B 15x115
50 decline SU
Alternated between incline bench press (I) and bench press (B):
I 3x135
B 5x155
I 5x125
B 5x145
I 5x115
B 5x135
I 8x95
B 15x115
50 decline SU
Monday Oct 20, 2008 #
Note
(sick)
Planned Swim
UPDATE: Alas, the absence of a lifeguard precluded the possibility of pool practice. However, I shall return! with a vengeance...
UPDATE: Alas, the absence of a lifeguard precluded the possibility of pool practice. However, I shall return! with a vengeance...
Running long 1:28:24 [5] 13.44 mi (6:35 / mi)
ahr:167 max:179 (sick) shoes: New Balance 473 pair 2
P-2.0
Bear Mountain Bridge run with South Dock extension.
Started run after Reiter had gotten a head start, so I tried to catch up with him, despite having no visual most of the time, until the Bagel Shop, where he turned around. I kept up a fast pace to the bridge, where I took a split of 36:51, a 6:27 pace. Coming back, I took another split right before McDonalds, and that segment was 29:15, a 6:35 pace. Then I took the railroad to South Dock, ran to the end, ran back to the junction, ran a little extra while waiting for the train, and ran uphill, to Clinton Lot, and back at Ike. Though the last segment was 6:46 pace, that pace is still faster than the BMB run I ran last week.
This run was the fastest run involving Bear Mountain Bridge for me ever. While it was over twice as long as my run yesterday, the pace was quicker. Quite a good step in Philly training.
Bear Mountain Bridge run with South Dock extension.
Started run after Reiter had gotten a head start, so I tried to catch up with him, despite having no visual most of the time, until the Bagel Shop, where he turned around. I kept up a fast pace to the bridge, where I took a split of 36:51, a 6:27 pace. Coming back, I took another split right before McDonalds, and that segment was 29:15, a 6:35 pace. Then I took the railroad to South Dock, ran to the end, ran back to the junction, ran a little extra while waiting for the train, and ran uphill, to Clinton Lot, and back at Ike. Though the last segment was 6:46 pace, that pace is still faster than the BMB run I ran last week.
This run was the fastest run involving Bear Mountain Bridge for me ever. While it was over twice as long as my run yesterday, the pace was quicker. Quite a good step in Philly training.
Sunday Oct 19, 2008 #
Running 40:19 [4] 6.1 mi (6:37 / mi)
(sick) shoes: New Balance 473 pair 2
P-1.0
Cragston run with extension to Arvin via Clinton Lot (along parade field). Weather was cool and I occasionally felt as though I was going to cramp.
Cragston run with extension to Arvin via Clinton Lot (along parade field). Weather was cool and I occasionally felt as though I was going to cramp.
Weights 19:41 [3]
(sick)
S-1.0
No partner, so no attempt at maxes
Bench Press:
5x155
7x145
9x135
Curls:
10x50
8x50
6x50
Shoulder Press:
15x20's
10x30's
15x25's
Fly:
3x10x25's
No partner, so no attempt at maxes
Bench Press:
5x155
7x145
9x135
Curls:
10x50
8x50
6x50
Shoulder Press:
15x20's
10x30's
15x25's
Fly:
3x10x25's
Note
(sick)
For the next four weeks, I will be in a build phase, meaning that I increase exercise volume with resulting increases in intensity when I return to my baseline volume.
Build Phase Resolutions:
For Philly:
-No less than 3 miles each day on woods days and no less than 4 miles each day on road days.
-At least two runs per week 10 miles long or longer and at least one of these must be 13.2 miles or longer. (can be broken up but with no more than two hours between finish and start of consecutive separate runs totalling the given distance).
-These resolutions allow me to run no less than 40 mi/week.
-These are my goals for the first week, but I will increase all minimum distances by 10% each week, in accordance with FITT principles.
For (Possible) Sapper Tryouts:
-Lift or PU/SU for at least 15 minutes every odd day of the month.
-At least one ruck per week.
-For both:
-Swimming on weekdays without planned lift or PU/SU (also at least 15 min).
-Go to weekly "workout with the TAC".
I'll keep track of how I'm doing by classifiying workouts by letter and number: My second run on the third day I've been running since the start of this plan would be P-3.2 (P=Philly, S=Sapper, B=Both)
I may be done with PE350, but I guess I can't avoid using what I learned to plan out my PT.
Build Phase Resolutions:
For Philly:
-No less than 3 miles each day on woods days and no less than 4 miles each day on road days.
-At least two runs per week 10 miles long or longer and at least one of these must be 13.2 miles or longer. (can be broken up but with no more than two hours between finish and start of consecutive separate runs totalling the given distance).
-These resolutions allow me to run no less than 40 mi/week.
-These are my goals for the first week, but I will increase all minimum distances by 10% each week, in accordance with FITT principles.
For (Possible) Sapper Tryouts:
-Lift or PU/SU for at least 15 minutes every odd day of the month.
-At least one ruck per week.
-For both:
-Swimming on weekdays without planned lift or PU/SU (also at least 15 min).
-Go to weekly "workout with the TAC".
I'll keep track of how I'm doing by classifiying workouts by letter and number: My second run on the third day I've been running since the start of this plan would be P-3.2 (P=Philly, S=Sapper, B=Both)
I may be done with PE350, but I guess I can't avoid using what I learned to plan out my PT.
Saturday Oct 18, 2008 #
Trail Running 26:12 [3] 2.44 mi (10:44 / mi)
(sick) shoes: New Balance 473 pair 2
Saturday Trail run part I: beginning to Pine Meadow Lake, where we (L-W, Reiter, and others) stoppoed to relocate.
Trail Running 12:13 [4] 1.37 mi (8:55 / mi)
(sick) shoes: New Balance 473 pair 2
Saturday trail run part II: Pine Meadow Lake to trail-pipeline intersection, where (after losing track of our location again) we determined we were again off course and resolved to take the pipeline path to our next trail.
Trail Running 49:50 [3] * 3.7 mi (13:28 / mi)
(sick) shoes: New Balance 473 pair 2
Saturday Trail run part III: Up to the top of a hill on the pipeline path, Reiter and I saw a swampy area on the other side. I was highly averse to going through this swamp, so I decided to go off by myself into the woods. I was immediately aware that this was a bad idea when the thick undergrowth and brush prevented freedom of movement in my desired direction. I found a way around (or, rather painfully, through) this vegetation and discovered three things:
1) The worst vegetation was on hilltops; in between them was open forest.
2) I had to lose elevation, so the opposite sides of hills were steeper than the approaching sides.
3) My direction of travel to the road was against the grain of the principal direction of the hills.
Afraid to veer off course, I took paths for which these rules were always true. I eventually ran into the blue trail, then, losing track of that, the yellow trail, and finally the road. I was too far left, but I ran left a ways on the road before realizing my mistake, turned around, and made it back with five minute to spare.
Good training, much like orienteering without a map (L-W's trail map made in paint didn't help me much), compass, or controls, just a big catching feature.
1) The worst vegetation was on hilltops; in between them was open forest.
2) I had to lose elevation, so the opposite sides of hills were steeper than the approaching sides.
3) My direction of travel to the road was against the grain of the principal direction of the hills.
Afraid to veer off course, I took paths for which these rules were always true. I eventually ran into the blue trail, then, losing track of that, the yellow trail, and finally the road. I was too far left, but I ran left a ways on the road before realizing my mistake, turned around, and made it back with five minute to spare.
Good training, much like orienteering without a map (L-W's trail map made in paint didn't help me much), compass, or controls, just a big catching feature.
Friday Oct 17, 2008 #
Note
(sick) (rest day)
Lacked the will to do any exercise on this cross training day; today represents a relative minimum in my fitness cycle (the last one was Labor Day weekend). Done with the APFT and assured of a tickt to Cali, my greatest focus will turn to two future events:
1) Philly Marathon
2) Possible Sapper Tryouts
I will train for the first by increasing the length and frequecy of my runs, while I'll lift more to round out my weaknesses for Sapper tryouts.
1) Philly Marathon
2) Possible Sapper Tryouts
I will train for the first by increasing the length and frequecy of my runs, while I'll lift more to round out my weaknesses for Sapper tryouts.
Thursday Oct 16, 2008 #
Note
(sick) (rest day)
Duty Driver--the only thing I exercised was my right foot on the pedal.
Wednesday Oct 15, 2008 #
Trail Running 53:29 [4] ** 7.52 mi (7:07 / mi)
(sick) shoes: New Balance 473 pair 2
Originally a course day, but L-W, Alex, and I made it a trail run (hence the map, which didn't help much since many of the trails were outside the sheet). Running the opposite of a route we'd done a few weeks back, I found the elevation changes much more negotiable. Fast pace and no incidents other than a fall which gave my right knee some nice blood (it's always the right knee for some reason).
Tuesday Oct 14, 2008 #
Trail Running 39:16 [3] *** 2.94 mi (13:21 / mi)
(sick) shoes: New Balance 473 pair 2
Course focusing on distance estimation by measure and pace as well as contouring. I paired up with Luehrmann, who twisted his ankle on the way to the second "point". Still, he toughed it out, and we both navigated well in my opinion.
Pushups/Situps 6:38 [3]
(sick)
Quick PU/SU workout
25 PU
1x25's
25 PU
1x25's
Monday Oct 13, 2008 #
Running long 1:17:16 [5] 11.39 mi (6:47 / mi)
ahr:170 max:181 (sick) shoes: New Balance 473 pair 2
Bear Mountain Bridge run for practice...ended up being my fastest one ever! Ran with Reiter for a while until he fell back.
Training for Philly starts with such a run...
Training for Philly starts with such a run...
Saturday Oct 11, 2008 #
Orienteering 50:55 [4] *** 4.0 mi (12:44 / mi)
shoes: New Balance 473 pair 2
Time Trial in HSP. Three loops over terrain which was somewhat familiar due to the Highlander. Fast and fairly clean. Came in third for my course.
Friday Oct 10, 2008 #
Weights 41:26 [3]
Bench Press
(failed 205, 195, and 175...not a good day)
6x135
5x135
Curls
Shoulder Press
Squats (new CFC max reps: 2x225)
Flys
(failed 205, 195, and 175...not a good day)
6x135
5x135
Curls
Shoulder Press
Squats (new CFC max reps: 2x225)
Flys
Wednesday Oct 8, 2008 #
Trail Running 40:01 [4] 4.25 mi (9:25 / mi)
shoes: New Balance 473
Trail run during practice: ran towards Round Pond, took a left at a T, went off-trail when the one I was on went "out of bounds", ran through the woods to another major trail, ran down to cat's hollow, back to road, and then through another small loop.
Evidence of logging was widespread and clearly had an impact on the trail network.
Evidence of logging was widespread and clearly had an impact on the trail network.
Tuesday Oct 7, 2008 #
Pushups/Situps 2:00 [5]
APFT Pushups: 70
After initial 45, I cut down to a set of 10 and then sets of 5 and down to avoid getting tired out too quickly. I did last the whole 2 minutes, although the last 10 seconds were spent trying to force 71.
Good: NEW PUSHUP MAX :-)
Bad: ONE REP BELOW MAXING :-(
Frustrating to be so close, but I know now I can get it next time. Because of this pushup max, my overall APFT score was 299, the highest I've had yet.
After initial 45, I cut down to a set of 10 and then sets of 5 and down to avoid getting tired out too quickly. I did last the whole 2 minutes, although the last 10 seconds were spent trying to force 71.
Good: NEW PUSHUP MAX :-)
Bad: ONE REP BELOW MAXING :-(
Frustrating to be so close, but I know now I can get it next time. Because of this pushup max, my overall APFT score was 299, the highest I've had yet.
Pushups/Situps 2:00 [5]
APFT Situps: 89
After my almost-but-not-quite-what-I-wanted pushup score, I felt like maxing situps at 78 and then stopping. Strangely, though, after I got to 78 and kept on going, I easily beat my situp record despite not having done many situps in the last couple months. What this proves is that my old strategy--in which I would go at a moderate pace until 50 and then speed up for the rest--was not as effective as maintaining a faster pace for the entire 2 minutes.
After my almost-but-not-quite-what-I-wanted pushup score, I felt like maxing situps at 78 and then stopping. Strangely, though, after I got to 78 and kept on going, I easily beat my situp record despite not having done many situps in the last couple months. What this proves is that my old strategy--in which I would go at a moderate pace until 50 and then speed up for the rest--was not as effective as maintaining a faster pace for the entire 2 minutes.
Running race 11:20 [5] 2.0 mi (5:40 / mi)
shoes: New Balance 473
APFT 2 Mile Run: 11:20
Started with group of 15 with a goal of getting under 12. I was in front by the first 200 meters and was never challenged. Despite my concerns about leg recovery earlier today, it was obviously not an issue even though I'm still a bit sore. The time is only three seconds off from my fastest APFT time, which leads me to conclude that with competition and 100% leg strength I could have easily broken my APFT max, although not likely my all-time 3200m max of 10:58.5.
Started with group of 15 with a goal of getting under 12. I was in front by the first 200 meters and was never challenged. Despite my concerns about leg recovery earlier today, it was obviously not an issue even though I'm still a bit sore. The time is only three seconds off from my fastest APFT time, which leads me to conclude that with competition and 100% leg strength I could have easily broken my APFT max, although not likely my all-time 3200m max of 10:58.5.
Monday Oct 6, 2008 #
Note
(rest day)
The day after the Hudson Highlander and before the APFT is the most ideal day for a rest day that I could imagine.
Still hurts to walk down stairs, hopefully I am back at 95% for my 2MI tomorrow, although pushups are my biggest concern since I have a threshold of 72 I want to break.
Still hurts to walk down stairs, hopefully I am back at 95% for my 2MI tomorrow, although pushups are my biggest concern since I have a threshold of 72 I want to break.
Sunday Oct 5, 2008 #
Event: Hudson Highlander
Orienteering 4:25:02 [4] 19.68 mi (13:28 / mi)
shoes: New Balance 473 pair 2
Longest orienteering course I've ever ran. I ran most of it in a group, although my group changed when Jon Torrance (who won last year, but only came in 7th this year) powered ahead of me on 6 to 7 and when the group I caught up to (after meeting another orienteer) shrank down to three, one of whom was Alex Reiter. On the final map, James (the other group member) and I did most of the navigating, while Alex corrected us on the second-to-last control. Came in 9th, a good finish and the fastest on our team. A comforting thought: I would have had to have cut out 20 minutes to move up one rank. Biggest error was following someone to the finish for a shorter course when I knew he was going the wrong direction for our course.
Straightline: 26.2km, so I only ran 21% extra
Straightline: 26.2km, so I only ran 21% extra
Saturday Oct 4, 2008 #
Pushups/Situps 1:22 [5]
Perfect Pushup workout again; only 61 pushups, which is a disappointment. On the actual APFT, I will need to break my segments up into less ambitious sizes.
Friday Oct 3, 2008 #
Trail Running 52:53 [4] 6.39 mi (8:17 / mi)
shoes: New Balance 473
Another loop starting and ending at Silvermine Lake, this time with Alex Reiter.
Thursday Oct 2, 2008 #
Running 2:05 [3] 0.22 mi (9:28 / mi)
shoes: New Balance 473 pair 2
Run to Jewish Chapel
Running 4:45 [3] 0.7 mi (6:47 / mi)
shoes: New Balance 473 pair 2
Run from Jewish Chapel to APFT run start point
Running 35:17 [3] 5.08 mi (6:57 / mi)
shoes: New Balance 473 pair 2
Intervals along road next to Jewish Chapel; was supposed to alternate intensity but really became more like a back-and-forth run that got boring pretty quickly
Running 5:33 [3] 0.8 mi (6:56 / mi)
shoes: New Balance 473 pair 2
Run from Jewish Chapel back to Central Area
Wednesday Oct 1, 2008 #
Note
(rest day)
Another rest day, this time for PL300 paper...this week sucks