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Training Log Archive: BorisGr

In the 7 days ending Oct 17, 2010:

activity # timemileskm+m
  Orienteering3 3:35:14 12.05 19.4 72036 /43c83%
  Physical Therapy1 1:00:00
  Running3 44:20 1.48 2.39
  Total5 5:19:34 13.54 21.79 72036 /43c83%

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Sunday Oct 17, 2010 #

Running 15:00 [2]

Jogging/walking the 1.5km with 200m of climb to the top of the plateau.

Orienteering race 1:27:23 [3] ***** 9.8 km (8:55 / km) +370m 7:30 / km
spiked:20/21c shoes: 2009 VJ Falcons

US Classic Champs - Lake Moreau SP, NY
Blue - Day 2

Woke up with a stiff back, but not debilitatingly so. Sitting in the hotel hot tub the night before could not have hurt. Decided to run, but knew right away that I simply didn't have the shape to run a good race.

The plan today was to just go along and find control and enjoy myself. This worked well in the beginning, and catching Kenny 6 minutes at #2 definitely helped morale, even though he had obviously made a big mistake. With Kenny on and off for the next couple of legs. We split going to 6. I thought I was more on the line, but did not anticipate that climbing down the cliffs to the last reentrant before the control would take me so long. Came into 6 as Kenny was leaving. Pushed hard(er) to #7 and caught sight of Kenny and Eddie (starting 3 min ahead) as I was coming in. Clean to #8 and I had contact again. On the long leg to #9, though, it all started coming apart, as my back hurt on all the small ups and downs along the way and all will to fight disappeared. I ended up trudging around the rest of the course after being dropped by Eddie and Ken. No real mistakes, except some confusion coming down to #14 and lots of time lost on all downhills. The low point was being caught by PG on the leg from 18 to 19, but I couldn't do much about it. A slightly better result than Day 1 due to the clean run, but I had a lot less fun orienteering today. Just really wanted to get it over with.

Having said that, it was a great weekend of orienteering. I am really thankful to EMPO for putting the important things first - the terrain and courses. The map was good, but not great, the terrain was awesome, and the courses excellent. I understand all the talk about arena and atmosphere, and those are important. However, EMPO is a small club, and I'd rather have the event they put on than no event at all, which is what might happen if the requirements for putting on a championship become more extensive.

Finally, seeing Ross crowned US Champ for the first time was definitely the highlight of the weekend for me, and definitely made the trip worthwhile! Here is to many more championships for him and CSU!

Map part 1:

Map part 2:


Saturday Oct 16, 2010 #

Running 15:00 [2]

Run/hike up to the start

Orienteering race 1:30:01 [3] ***** 9.6 km (9:23 / km) +350m 7:56 / km
spiked:16/22c shoes: 2009 VJ Falcons

US Classic Champs - Lake Moreau SP, NY
Day 1 - Blue

Just like many others at this race, I was amazed as soon as I flipped over the map. The terrain and the course looked awesome! Much more exciting than I had expected of this random state park in upstate New York. At a first glance, it looked like Norway, only with better runnability.

As for my performance, what can I say? Of course, until the last moment I held out some hope that the back pain would magically disappear and the lack of training would not affect me, but that was not the case. I could never run above a quick jog - due to the lack of training and racing, and all the unevennesses in the terrain, especially the downhills and anything that involved jumping or bending down, hurt my back quite a lot. Moreover, my navigation was pretty poor, including very basic things that, after 20 years of orienteering, I should be able to do in my sleep.

It wasn't even the big things, like the 4 minutes lost on #4 and the 1.5 on #21 that piss me off, but the small things. Going to #3, I climbed an extra contour and cliff for no reason at all, only to drop back down to the control. To #5 I drifted off the line despite telling myself to watch out for exactly that on that leg. To #7, I didn't stick to the line of cliff tops that would have led me to the control, but instead ran into the vague area to the east of the control with no chances to relocate. And so on. My best bit of orienteering was probably 10-17. First, a few short, technical legs without big climbs or drops, which allowed me to be fairly smooth and then, the longer leg to 16, where running head to head with hammer somehow got my mind to sharpen up a bit, even if it turned out that he was on a different course.
A crushingly disappointing result in the end, since I didn't realize just how slow I had been running during the race. Even without mistakes, I would have been 15 minutes behind the amazing Ross and 8 minutes behind Neil.

Map part 1:
Map part 2:


Friday Oct 15, 2010 #

Physical Therapy 1:00:00 [1]

Went to Temple Physical Therapy on George Street and worked with Mike Cianculli, the general manager. He looked at me and pretty quickly decided that a super-tight hamstring is pulling on my lumbar vertebrae and causing the back pain. He did a lot of massage and mobility exercises on the hamstring and hip muscles and then made me do a bunch of exercises in the PT room.
I did (after a warm-up and stretches):
- leg curls
- leg presses
- one-legged dead lift
- sideways walk with resistance band
- one-footed balance exercise (blindfolded)

After this I went to the chiropractor again and was "adjusted" once again.

Thursday Oct 14, 2010 #


Halden SK hires a Russian coach. Pretty cool:

Wednesday Oct 13, 2010 #

Orienteering 37:50 [3]
shoes: Fall 2009 VJ Falcons

Ansonia with feet and Marie in the early evening. Did an old control picking course to see if the back would hold up after the chiropractor adjustment. Felt stiff, but ok. Also very out of shape, so not setting any competitive goals for the weekend; just orienteer and enjoy as long as it is fun. Stop otherwise.


Tuesday Oct 12, 2010 #


I think the back has reached a steady state of pain. When I get up in the morning, it's just stiff and not particularly painful. Then, after any amount of sitting, I am in pain as soon as I get up and have trouble unbending myself. Currently, trying to get up and walk around every fifteen minutes.


Appointments made:
chiropractor tomorrow 9:30
pt friday 10:30


So I am going to the CSU Corn Maze Championships tomorrow (edit: next Wednesday (oops)):

If anyone from New Haven wants a ride, give me a call. I doubt I'll run, but this seems too much fun to miss out on, and the company promises to be excellent.

Running 14:20 [2] 2.39 km (6:00 / km)

Training. Woooo!
Wanted to see if it was at all possible to run. It was mostly ok - back just feeling stiff - but there were also occasional bouts of stabbing pain, especially if I tried to straighten out or lengthen stride. Uphill felt significantly better than down.

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