Training Log Archive: Mr WonderfulIn the 31 days ending Dec 31, 2015:
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| 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 | Sa | Su | Mo | Tu | We | Th | |||||||||||||||||||||||||
Thursday Dec 31, 2015 #
6 PM
Running 33:56 [1] 3.42 mi (9:55 / mi) +10m 9:50 / mi
shoes: Brooks Ghost 5s
Reunited and it feels so good (with my watch)
I'm not sure there was a group run today. After further driving to retrieve dogs today, I took one of those naps where you wake up unaware of what time, day, year it is, so I was a bit sluggish to get going. No one to intercept even taking a few shortcuts. Town is also eerily empty in a cool way.
Okay, I now see the run was at 4 pm. It was a holiday three miler, so my shortened Plymouth tour fit right in.
I'm not sure there was a group run today. After further driving to retrieve dogs today, I took one of those naps where you wake up unaware of what time, day, year it is, so I was a bit sluggish to get going. No one to intercept even taking a few shortcuts. Town is also eerily empty in a cool way.
Okay, I now see the run was at 4 pm. It was a holiday three miler, so my shortened Plymouth tour fit right in.
Tuesday Dec 29, 2015 #
Note
GNC red is 8.5km/310m Sat & 8.9km/335m Sun. Hoooo boy
8 AM
Biking 1:00:00 [1] 9.8 mi (9.8 mph)
Hotel recumbent machine. I now see this hotel has a partner gym which I will have to try sometime.
Monday Dec 28, 2015 #
7 AM
Running 1:30:44 [3] 8.6 mi (10:33 / mi)
shoes: Brooks Ghost 5s
Lazy Sleety jog from hotel to childhood home. At one point I turned my balaclava backwards and squinted through the fabric.
http://www.mapmyrun.com/view_workout?w=1289942645
Fenix on in laws' counter back in Michigan.
http://www.mapmyrun.com/view_workout?w=1289942645
Fenix on in laws' counter back in Michigan.
Friday Dec 25, 2015 #
Running 58:07 [3] 5.96 mi (9:45 / mi)
ahr:155
Great weather, could have worn shorts. Trying out new rogaine shoes.
http://connect.garmin.com/modern/activity/99180624...
http://connect.garmin.com/modern/activity/99180624...
Wednesday Dec 23, 2015 #
Note
Free lessons via SMOC page are now finally suspended. My intended replacement is informal - if people look like they want to get better, then we can work something out. Free lesson new people almost never came back. In fact, I don't think any of them come back since Paul S got hurt. Versus people who banged around a bit, then got a bit of help - they are now among the most die hard of attendees.
Considering the freep international half again. If the running group will get me to some regular cadence, and I can figure out how to work in a longerish run+o training, I could see if I could be nearer to 30 mpw by the time the fees go up, which would be a month before needing to start a 16 week build (may/june). Target time is modest; I only need a 1:40 to take back the PR from my old friends. That's only equivalent so a ~21-22 min 5k which doesn't seem crazy. One wonders if structuring it like:
M: easy 3
T: 7 (group does 5 generally)
W: easy 3
R: 5 modestly up pace
F: easy 3
S: easy 3
S: high effort orienteering, 1 mile warmup then 5-6 ish either a meet or sketched to-distinct-feature training or old reruns
Perhaps when o season ends in the summer depending on class, swap o for midweek, then make S or S be an increasingly long trail run.
Of course most important would be first slimming down.
And the real half marathon prize is not a time but being able to run hard and maybe get less stupid on a typical red!
Considering the freep international half again. If the running group will get me to some regular cadence, and I can figure out how to work in a longerish run+o training, I could see if I could be nearer to 30 mpw by the time the fees go up, which would be a month before needing to start a 16 week build (may/june). Target time is modest; I only need a 1:40 to take back the PR from my old friends. That's only equivalent so a ~21-22 min 5k which doesn't seem crazy. One wonders if structuring it like:
M: easy 3
T: 7 (group does 5 generally)
W: easy 3
R: 5 modestly up pace
F: easy 3
S: easy 3
S: high effort orienteering, 1 mile warmup then 5-6 ish either a meet or sketched to-distinct-feature training or old reruns
Perhaps when o season ends in the summer depending on class, swap o for midweek, then make S or S be an increasingly long trail run.
Of course most important would be first slimming down.
And the real half marathon prize is not a time but being able to run hard and maybe get less stupid on a typical red!
Tuesday Dec 22, 2015 #
1 PM
Orienteering 1:10:25 *** 4.82 mi (14:36 / mi) +202m 12:55 / mi
ahr:160 max:187 13c shoes: Roclite #2
After spending two hours staring a test I know not very much about, it was nice to get out and do something I do know something about.
Waterloo HQ red makeup, from Igor's memory. Thanks for preparing the pdf, it was great to do a make up; it hurts to miss a meet!
He must have miss-remembered something, as my time turned out okay.
I do notice a technique improvement on no flag days - I get deliberate near the control and run to the center rather than trolling for a flag I'd easily see if I went to where it's supposed to be instead of scanning for it. So maybe I ought to do that more often...
Also, the woods were fantastic today, just gorgeous. 51, so I only slightly overdressed with a sweatshirt (didn't have any brightly colored regular shirts with me).
1. Took road easily, looking at a few legs. Quite slow! ~8th
2. Charge! 1st
3. Should just get up on ridges for easier running than side hills, 4th
4. Road, but not enough vigor. 5th
5. Trying road for speed, that bee line can be thick. 3rd
6. Fun mostly downhill, 3rd
7. Tough up that hill, and thicker than expected on the flat north of road. 2nd
8. A little reading ahead, using swamp then hill for turn in. 1st
9. I chanced the uncrossable swamp, high reward, low penalty. 1st
10. Should have left straighter rather than grabbing trail. So tricky in the area near 10, I slowed and applied caution. 1st
11. Straight, swamp fine and not too green where I hit. 1st
12. Hammer trail, almost botched it but not correctly reading the junction of reentrants at the top, saved by the rock pile (I was ready to go one too far). 1st
13. There's a better, flatter way. Mostly wanted to get close, then hit the dot ditch and let it guide me home. 2nd
F. Such a soft grade but it felt brutal. 11s back to Igor at 13, got it back in the kick. (if flags match) 1:10:30 1st (if matching)
Waterloo HQ red makeup, from Igor's memory. Thanks for preparing the pdf, it was great to do a make up; it hurts to miss a meet!
He must have miss-remembered something, as my time turned out okay.
I do notice a technique improvement on no flag days - I get deliberate near the control and run to the center rather than trolling for a flag I'd easily see if I went to where it's supposed to be instead of scanning for it. So maybe I ought to do that more often...
Also, the woods were fantastic today, just gorgeous. 51, so I only slightly overdressed with a sweatshirt (didn't have any brightly colored regular shirts with me).
1. Took road easily, looking at a few legs. Quite slow! ~8th
2. Charge! 1st
3. Should just get up on ridges for easier running than side hills, 4th
4. Road, but not enough vigor. 5th
5. Trying road for speed, that bee line can be thick. 3rd
6. Fun mostly downhill, 3rd
7. Tough up that hill, and thicker than expected on the flat north of road. 2nd
8. A little reading ahead, using swamp then hill for turn in. 1st
9. I chanced the uncrossable swamp, high reward, low penalty. 1st
10. Should have left straighter rather than grabbing trail. So tricky in the area near 10, I slowed and applied caution. 1st
11. Straight, swamp fine and not too green where I hit. 1st
12. Hammer trail, almost botched it but not correctly reading the junction of reentrants at the top, saved by the rock pile (I was ready to go one too far). 1st
13. There's a better, flatter way. Mostly wanted to get close, then hit the dot ditch and let it guide me home. 2nd
F. Such a soft grade but it felt brutal. 11s back to Igor at 13, got it back in the kick. (if flags match) 1:10:30 1st (if matching)
Sunday Dec 20, 2015 #
5 AM
Running 23:12 1.87 mi (12:25 / mi) +54m 11:24 / mi
ahr:149 max:173 slept:6.0 weight:217lbs shoes: Brooks Ghost 5s
From blue crossing of Teahen (near Bauer) to start.
Orienteering 1:45:50 *** 5.26 mi (20:07 / mi) +181m 18:11 / mi
ahr:133 max:162 spiked:13/17c shoes: Brooks Ghost 5s
Igor's Bishop sampler mostly in the dark, magicshine on low. Started just before 6 am.
S - appreciated the streamer
1 - didn't find the streamer, did a few sweeps. Confirmed more or less right spot
2 - Oops, missed high in the circle, then mucked around a bit. And I thought I tried to use a safer AP by going around the long way (on purpose). Night o w/ reflector, I think I would have had it. Need to be more deliberate about circle center than trolling edges, but there were some sort of very soft saddle-y type things (from a distance in the dark) that lured me around. Hill I ran by should have been my strong giveaway.
3 - woo woo, made sense
4 - Per plan, use the bottom of the swamp to head up the hill
5 - no streamer found. Deer? Hunter? Checked high hill to confirm, pretty sure was in right place
6 - Oops, parallel error - went south on wrong hill back to trail, easily corrected
7 - I got lucky. The more I practice, the luckier I get!
8 - Slow and steady, use that NE reentrant from the depression
9 - Dagnabbit. I saw a trace of footprints, counted that as trail #1, but it wasn't a trail, just tracks, then tried to relocate off a marsh, thought I was on the other marsh (NE of my turnaround). A good reminder to stay stron on your compass even when exiting to a trail. Easy walking made me drift too much!
10 - I tried to respect it, using the swamp, but then I lost count of hills and reentrants. My concentration seems to wane at this point in races - need more fitness or rather more deliberate, "alright, it's over 45 minutes, time to get very deliberate" I am proud that I recovered while still in contour chaos without going back to the trail.
11. Used the erosion gully as AP
12. woo woo
13. woo woo
14. woo woo
15. fast woo woo
16. yes, trails are different, but features are so big no worries.
17. Fun climb
F. sprint F
Right around 10 it transitioned to dawn and got a lot easier. By 12 it was pushing day light, by 14 I could see quite aways.
Thanks, Igor!!
S - appreciated the streamer
1 - didn't find the streamer, did a few sweeps. Confirmed more or less right spot
2 - Oops, missed high in the circle, then mucked around a bit. And I thought I tried to use a safer AP by going around the long way (on purpose). Night o w/ reflector, I think I would have had it. Need to be more deliberate about circle center than trolling edges, but there were some sort of very soft saddle-y type things (from a distance in the dark) that lured me around. Hill I ran by should have been my strong giveaway.
3 - woo woo, made sense
4 - Per plan, use the bottom of the swamp to head up the hill
5 - no streamer found. Deer? Hunter? Checked high hill to confirm, pretty sure was in right place
6 - Oops, parallel error - went south on wrong hill back to trail, easily corrected
7 - I got lucky. The more I practice, the luckier I get!
8 - Slow and steady, use that NE reentrant from the depression
9 - Dagnabbit. I saw a trace of footprints, counted that as trail #1, but it wasn't a trail, just tracks, then tried to relocate off a marsh, thought I was on the other marsh (NE of my turnaround). A good reminder to stay stron on your compass even when exiting to a trail. Easy walking made me drift too much!
10 - I tried to respect it, using the swamp, but then I lost count of hills and reentrants. My concentration seems to wane at this point in races - need more fitness or rather more deliberate, "alright, it's over 45 minutes, time to get very deliberate" I am proud that I recovered while still in contour chaos without going back to the trail.
11. Used the erosion gully as AP
12. woo woo
13. woo woo
14. woo woo
15. fast woo woo
16. yes, trails are different, but features are so big no worries.
17. Fun climb
F. sprint F
Right around 10 it transitioned to dawn and got a lot easier. By 12 it was pushing day light, by 14 I could see quite aways.
Thanks, Igor!!
C • #5 1
7 AM
Running 9:01 0.86 mi (10:27 / mi) +18m 9:49 / mi
ahr:149 max:160 shoes: Brooks Ghost 5s
Back to the car. Two runners headed other direction. They must have gotten an early start as well; they weren't parked where I parked.
Saturday Dec 19, 2015 #
9 AM
Walking 58:29 3.49 mi (16:45 / mi) +149m 14:48 / mi
ahr:133 max:160 shoes: Brooks Ghost 5s
Reports of road conditions from my original destination didn't encourage me, esp. still on old tires, so I deferred that a day and slept three extra hours and then hiked around what might be an interesting sprint type venue - copses, hills, lots of black X items, small marshes, the odd occasional stream....
Friday Dec 18, 2015 #
7 AM
Weights 15:00 [3]
A couple rounds of pushups, squats, situps, with a few bonus lunges and curls. Time for more weight.
Thursday Dec 17, 2015 #
5 PM
Walking 7:37 0.54 mi (14:14 / mi) +1m 14:09 / mi
ahr:101 max:115 shoes: Brooks Ghost 5s
Will I regret shorts + long sleeve at ~37°F?
6 PM
Running 45:25 5.04 mi (9:01 / mi) +25m 8:52 / mi
ahr:153 max:173 shoes: Brooks Ghost 5s
No, it was fine. Frozen B acclimation progressing nicely. But one guy was in short sleeves, so I got no cred. Threw in two strides at the end so I can remember how to run fast in case I get thin by spring.
I thought I heard a runner on Tuesday say their target marathon was 4:15, and someone a while back was shooting for...sub 4? Which means that they do every run I see sub MP.
I thought I heard a runner on Tuesday say their target marathon was 4:15, and someone a while back was shooting for...sub 4? Which means that they do every run I see sub MP.
Walking warm up/down 10:15 [1] 0.62 mi (16:39 / mi) +3m 16:24 / mi
ahr:106 max:114 shoes: Brooks Ghost 5s
Tuesday Dec 15, 2015 #
Note
5 PM
Walking 8:29 0.58 mi (14:34 / mi)
ahr:95 max:108 shoes: Hoka Bondi 3
on time? lunacy!
6 PM
Running 44:58 5.04 mi (8:55 / mi) +24m 8:48 / mi
ahr:154 max:176 shoes: Hoka Bondi 3
Jogged with the guy I met on Night #1; he was in recovery mode so I split for the five and tried to reel in the group, but didn't quite have it. I was at a good pace anyway and did catch two near the house. Feels good to go fast (perhaps too fast).
Walking 10:10 [1] 0.63 mi (16:03 / mi) +4m 15:45 / mi
ahr:109 max:127 shoes: Hoka Bondi 3
Saturday Dec 12, 2015 #
12 PM
Walking 1:54:13 6.57 mi (17:24 / mi) +61m 16:54 / mi
ahr:100 max:140 shoes: Roclite #2
Left the tournament with dear brother via mup to Rock Cut State Park to stretch our legs a bit. Back via some narrow undulating then small trail.
This would have been fun if we'd wanted to get our feet wet.
There are two yellow kayaks in this frame. I swear! Iphone sees nothing.
Stagnant but endearing
No climbing allowed. Not that you'd want to - everything was slick.
Brother doesn't have as much practice getting up steep hills. This was just on the edge of being unscalable without handholds, given the slippery rock and mud.
Park has interesting ruins scattered about.
This would have been fun if we'd wanted to get our feet wet.
There are two yellow kayaks in this frame. I swear! Iphone sees nothing.
Stagnant but endearing
No climbing allowed. Not that you'd want to - everything was slick.
Brother doesn't have as much practice getting up steep hills. This was just on the edge of being unscalable without handholds, given the slippery rock and mud.
Park has interesting ruins scattered about.
Friday Dec 11, 2015 #
Weights 10:00 [3]
shoes: Barefoot
in front of the tele
Thursday Dec 10, 2015 #
Note
Throw back Thursday.
Ouch I was awful!
http://www.michigano.org/results/090517.php
(~2:50 on a 4.3 km orange, and that was with a guide for the back half (Matt Johns, who generously gave me several pointers along the way as he let me tag a long after we joined forces finding a rock pile))
I should dig up some of these maps (if I can find them) and run 'em for revenge.
I stumbled on that result looking for results for a sometimes SMOC runner who happens to run an ~18 min 5k - if that's not inspiration to get in shape, I'm not sure what is, because even good nav will have trouble making up that kind of fitness deficit to my current ~23 min fitness. :\
Ouch I was awful!
http://www.michigano.org/results/090517.php
(~2:50 on a 4.3 km orange, and that was with a guide for the back half (Matt Johns, who generously gave me several pointers along the way as he let me tag a long after we joined forces finding a rock pile))
I should dig up some of these maps (if I can find them) and run 'em for revenge.
I stumbled on that result looking for results for a sometimes SMOC runner who happens to run an ~18 min 5k - if that's not inspiration to get in shape, I'm not sure what is, because even good nav will have trouble making up that kind of fitness deficit to my current ~23 min fitness. :\
5 PM
Orienteering 54:25 [3] 5.27 mi (10:19 / mi) +24m 10:10 / mi
shoes: Brooks Ghost 5s
Argh forgot hrm on the hustle out the door. Where is the cleaner hrm....
Anyway, missed the start, so I intercepted. Turns out one of the runners I've met at work before, a long time ago when he was also in steering. Then I split off from him as the club organizer recently marked a (3) 440s and (1) 220 on the standard five mile route. I had missed the first 440 chatting with my fellow Ford employee, but joined them for:
#2 - 1:45
#3 - 1:43
and the final 220: :48
they are all not entirely flat (#2 is slightly up, #3 rises slightly then drops a little, the 220 is a bit down, but with a headwind tonight).
It was nice to rev it up a bit.
So far I have declined the bar invites for "homework", eventually the semester was in. Dare I tell them that I was kicked out of Wisconsin because I don't drink beer? I hear the bar they hit on thursdays has tater tots - that and a coke sounds nice, even if in conflict with the real reason I'm slow right now.
Anyway, missed the start, so I intercepted. Turns out one of the runners I've met at work before, a long time ago when he was also in steering. Then I split off from him as the club organizer recently marked a (3) 440s and (1) 220 on the standard five mile route. I had missed the first 440 chatting with my fellow Ford employee, but joined them for:
#2 - 1:45
#3 - 1:43
and the final 220: :48
they are all not entirely flat (#2 is slightly up, #3 rises slightly then drops a little, the 220 is a bit down, but with a headwind tonight).
It was nice to rev it up a bit.
So far I have declined the bar invites for "homework", eventually the semester was in. Dare I tell them that I was kicked out of Wisconsin because I don't drink beer? I hear the bar they hit on thursdays has tater tots - that and a coke sounds nice, even if in conflict with the real reason I'm slow right now.
6 PM
Walking 9:25 [1] 0.62 mi (15:18 / mi) +4m 14:59 / mi
shoes: Brooks Ghost 5s
Tuesday Dec 8, 2015 #
Note
For when you want to snoop at race venues but AP's USGS viewer won't load the terrain:
http://ngmdb.usgs.gov/maps/TopoView/viewer/#15/34....
http://ngmdb.usgs.gov/maps/TopoView/viewer/#15/34....
Sunday Dec 6, 2015 #
Note
Night O's success (+25% over ILRA night iirc) was interesting.
Strikes against:
* Last minute notice
* Weeknight
* Late season (potential for weather downturns to discourage)
* No paid ads (just ran out of time, still haven't changed fb cc since I got a new number)
* Night (generally lower)
* Score (generally lower than point to point
Going for it:
* Strongly promoted by well-connected popular people (BNM eg). I think this is the single best arrow in the marketing quiver - how does SMOC generate stuff cool enough for popular, well-connected people to get geeked about?
* Good location
* Last until spring (anecdotally and without checking I think first and last get a bump versus mid season)
Something to ponder over the winter anyway.
Planning for next year: I hope to start the general club ads earlier (month or two before the season, as soon as we have a tentative schedule), as well as the specific meet ads earlier and running longer. Can we be the second club (to my knowledge) to break 1000 fans? (QOC 1250)
Strikes against:
* Last minute notice
* Weeknight
* Late season (potential for weather downturns to discourage)
* No paid ads (just ran out of time, still haven't changed fb cc since I got a new number)
* Night (generally lower)
* Score (generally lower than point to point
Going for it:
* Strongly promoted by well-connected popular people (BNM eg). I think this is the single best arrow in the marketing quiver - how does SMOC generate stuff cool enough for popular, well-connected people to get geeked about?
* Good location
* Last until spring (anecdotally and without checking I think first and last get a bump versus mid season)
Something to ponder over the winter anyway.
Planning for next year: I hope to start the general club ads earlier (month or two before the season, as soon as we have a tentative schedule), as well as the specific meet ads earlier and running longer. Can we be the second club (to my knowledge) to break 1000 fans? (QOC 1250)
Saturday Dec 5, 2015 #
8 AM
Orienteering 1:56:23 4.32 mi (26:57 / mi) +27m 26:27 / mi
ahr:92 max:146
Kevin and Sydney have good instincts
12 PM
Orienteering 25:37 *** 1.43 mi (17:53 / mi) +37m 16:33 / mi
ahr:114 max:144 spiked:3/3c
water stop retrieval
Orienteering 14:31 *** 0.73 mi (19:56 / mi) +21m 18:18 / mi
ahr:116 max:146 spiked:3/3c
A few stragglers
Friday Dec 4, 2015 #
Event: Maybury by Moonlight
10 AM
Orienteering 1:43:26 *** 5.8 mi (17:50 / mi) +79m 17:07 / mi
ahr:131 max:166 16c
Early flag load. Not my finest; forgot 43! Probably should have gotten up early and just hung them all and hoped for the best.
1 PM
Walking 5:35 [1] 0.45 mi (12:31 / mi)
curious on time to class
4 PM
Orienteering 2:07:23 *** 12.5 mi (10:11 / mi) +128m 9:53 / mi
ahr:133 max:173 13c
Bike o for highest visibility controls
Thursday Dec 3, 2015 #
5 PM
Walking 6:10 0.45 mi (13:46 / mi) +1m 13:40 / mi
ahr:114 max:148 shoes: Brooks Ghost 5s
Whaddaya know, made the start.
6 PM
Running 37:39 4.19 mi (8:59 / mi) +23m 8:50 / mi
ahr:160 max:171 shoes: Brooks Ghost 5s
Good o/race training because they also start fast, I overdressed despite my idea that I should massively try to develop cold tolerance for Cabin Fever.
Wednesday Dec 2, 2015 #
Weights 15:00 [3]
Finally did enough random body/light weight stuff to register as log worthy.
Note
Registered for Navigator Cup including ExtremeO on Monday. I picked a room with (2) full beds @ Le Motel 6. In case anyone from say, the greater Ann Arbor area, was interested. 7 am flight Friday morning and the 4:50 pm Monday flight on Spirit, so taking my compass and a pair of shoes only I think in my 16x14x12 bag.
Also M35 ftw despite new M40 o age. I see Waller went the same way - Tar Hollow rematch no doubt. :)
Looks like Al, Roddy, and Keating are on the list as well.
And registered for Cabin Fever as well.
Also M35 ftw despite new M40 o age. I see Waller went the same way - Tar Hollow rematch no doubt. :)
Looks like Al, Roddy, and Keating are on the list as well.
And registered for Cabin Fever as well.
Tuesday Dec 1, 2015 #
6 PM
Running 41:48 4.01 mi (10:26 / mi) +13m 10:20 / mi
ahr:148 max:167 slept:5.0 shoes: Brooks Ghost 5s
A not quite run group run.