Training Log Archive: iansmith

This run is composed of several disjoint segments from tonight's CSU training session (which Lori, Pia, Ross, Presto and I attended):

- A gentle warmup run of from Lori's apartment to the Harvard track
- 400 m which I jogged and stumbled after the mile time trial (it probably took me about 3 minutes)
- a return to Lori's apartment via an alternate, more scenic route.

It was originally Ross's idea to do a time trial, which I welcomed - I haven't run a mile since January, due to a combination of illness, lack of motivation, and focus on my concerto performance. I was originally planning to use my mile performance to gauge my running progress, though it's not a great measure of the distances and speeds I run as an orienteer.

In any case, we had a very pleasant, conversational group run. The time is a guess. I felt limber, light and good even after the time trial, though my calves were tingling.

The mile time trial at the Harvard track with Lori, Pia, Ross, and Presto. Technically, I only timed a 1600 meter trial (which I guess puts my mile time at around 5:34). Nevertheless, I am quite pleased; my previous PR was 5:45 in January in El Paso. My training since then has been intermittent at best, yet I felt good during the trial (or as good as I ever have while running a time trial).

A few important factors influenced my run:
- There was a slight breeze; NOAA reports 8-10 mph winds. The temperature was a pleasant 4 C.
- We started the time trial simultaneously. I knew Ross would be setting a faster pace than me (he ran 5:07), but that he was in visual range ahead of me was motivating. Seeing Lori and Pia ahead of me also gave me motivation to push hard near the end.

My 400s were:
1.17
1.26
1.27
1.22

I ran the first 200 in 0:35, even though I was a non-trivial distance behind Ross at that point. My target time was 1.22.5 for each 400 to give a 5:30 1600m time; I started too hard again. I think if I ran a consistent pace, I might be able to breach 5:30 without too much difficulty.

My breathing was 3/3 for the first 700 m; I kicked it up to 2/2 for the rest because I felt myself fading at the end of the second 400. I strongly prefer mile time trials to 2k erg tests, possibly because you have something to think about besides the distance ticking down on the erg.

C • nice 1

- Splits

An evening run. Since my concerto has concluded (to great success), I will now devote my energies to training for the spring competitive season (which should for me be comprised of Ran-it Granite, West Point, CSU, and the Billygoat). I would be thrilled to get my initials on a control at the Billygoat for next year.

Conditions were clear, with a light breeze and temperatures at 0' C. There was a mix of snow and slush on the ground near the river because of higher than freezing temperatures today. My right calf is a little tight, but my muscles and breathing generally felt good; I held to a steady 4/4 breathing rate throughout the run.

I no longer plan to record cooling and stretching as part of my training, though I did both for about fifteen minutes today. Stretching feels magnificent.

C • congrats 4

CSU Street-O with Brendan, Ross, Lori, and Presto. Time is a guess because I didn't bring my watch. I ran rather hard today (2/2 at times); and saw Ross reach control 4 (of 5 of the street component) about 100 meters ahead of me. Brendan and I reached Mass Ave together, but then I failed on the first control of the Harvard-O; I was slightly disoriented, and focused on staying ahead of Brendan rather than navigating. At the end of the day, I was about 4-5 minutes behind Ross and 3ish behind Brendan.

Update on my unfortunately younger, female, Canadian nemesis: she gave blood recently, which will hopefully leave her in a weakened state for Ran-it. Perhaps this opens the door for a Smith victory (probably not)!

C • dangerous 5

Warm up, cool down, and stretching.