Discussion: Figured you might catch him...

Figured you might catch him - way to go!

I am glad you did, as he was running strong all spring and has been doing a lot of orienteering and course setting out east. So it was a good day. You should of been there too.

Nice going! What a run! But why did it take you 54 seconds to find your way in from the GO control? Especially when others were coming in in 30 seconds? Did you do a 180 in the finish chutes and try to run back out on the map?

You were revved up Sunday!
Nothing like success to validate a long journey.

I would have to say my legs might of been tired. Luckily I made up time on the course. There were some fast kids from West Point on the green course as you can see from the splits.

The green has picked up speed. Nearing time for me to retire:).

/well-done. It took 8 controls for you to gain 2 minutes on Friday; only 2 controls on Sunday on climb to 3.

I also had a very clean run Sunday, 3rd in M60, but well back in terms of time and ranking points. Since retirement in December, I'm getting myself in better shape overall (back, etc), but does this mean I need to do speed work? Ugh.

speedwork - love it or lose it...unless your soupbone

Hey Rick! What a great hiking trip to Kentucky you're on! That Red River Gorge sounds very dramatic...who would have thought! I gotta think all that hiking is getting you in great shape for orienteering...mega-endurance!

Speed work, of course if you want to get faster, if not then just jogging will do. There are lots of benifits that you should consider. But start slowly, you know like 5 or 10 k race pace for 400's. Something like that and then improve a bit at a time.

I have been doing my share cause I have been coaching track.....a training partner
would really help with motivation and performance. What happens after track season, we will find out.

Thanks for the advice. I'll see what progresses.

The cross-training 3-month base of swimming at Y; cycling; short runs; machines at Y; orienteering; and now hiking & back-packing have formed a much stronger & faster base than I ever expected. Proof: back-to-back days are much easier and today's trail run even felt 'easy'. I've so far met my only goal of no two back-to-back days of no exercise. After SML Champs, more cycling will be a focus to prep for 5-day (of 6) 60-mile rides of MUP - eastern UP in mid-July. Also, I'll be curious if my Komen 5K in June will be faster this year - hilly course, can be hot.

We will be looking for that improved 5K time and of course riding in the UP....A

Good Luck and I am sure you will breathing down my neck soon enough.