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Training Log Archive: j-man

In the 30 days ending Sep 30, 2009:

activity # timemileskm+m
  Run24 28:23:34 21.17 34.07
  Orienteering6 6:59:29 25.02 40.26 13657 /17c41%
  Map hike3 3:10:00
  Map Hike/Run3 2:20:00
  Weight training4 1:40:00
  Cross Training2 50:00
  Bike1 40:00 12.04(3:19) 19.38(2:04)
  Plyometrics5 32:00
  Total29 44:35:03 58.23 93.71 13657 /17c41%

» now

Wednesday Sep 30, 2009 #


I just noticed that Terry ran a 4:41 mile last year and a 4:38 (indoors) in 2007. I guess it is not surprising he pulls away from me on the track.

That said, if I achieve my medium-term goal, I will be closer to him.

Run 1:01:30 intensity: (8:30 @2) + (35:00 @3) + (18:00 @4)
shoes: Inov-8 Mudlcaw 330 August 2009

TNT Media. The final curtain call?

Eddie, Tom, and Harvey were there. Harvey waited for Eric, and when he didn't show, recused himself to the Media base.

Eddie, Tom, and I set off. Eddie and I started pushing the pace and it was good. The light was beautiful during the first 30 minutes, with golden rays bathing the trees and fields during those crepuscular moments.

Eddie took it to the hills, and particularly beat on the Red Hill. He effected such a result that henceforth this hill shall be called Bergeron Bluff.

As we finished, darkness descended. We finished with some nice and easy on the new and improved fields at Penncrest.

Tuesday Sep 29, 2009 #

Run warm up/down 35:00 [2] 4.44 mi (7:53 / mi)
shoes: 9 2007 Saucony

Over to the track. Legs felt pretty nice but the left ankle, on the inside, below the bone, was hurting for the first 10 minutes.

Plyometrics warm up/down 7:00 [2]

Nice stuff. Ankle doesn't hurt.

Run warm up/down 4:00 intensity: (3:00 @2) + (1:00 @3) 0.5 mi (8:00 / mi)
shoes: 9 2007 Saucony

Sttides on the straights.

Run intervals 28:22 intensity: (7:11 @2) + (21:11 @4) 4.35 mi (6:31 / mi)
shoes: 9 2007 Saucony


1000 x 6 @ 5K/3K/5K pace
400 steady / 200 surge / 400 steady

200 rest after all

There was a pretty good crowd there. SGB and Brendan showed up later.

Obligatory fast guys were there, but I wasn't really one. I did stay ahead of my guy on all of them, and I also stayed ahead of one of the fast guys on the last one. He had faded on 4 and 5 but was mounting a good charge coming into the finish. I mustered some sort of kick and edged him out.







And average laps of:
and overall average: 81.67

I have no idea if I made an appreciable surge on the middle 200, but I tried.

My hamstrings were notably tight after the third interval. Perhaps due to the squats yesterday. Or perhaps due to no running for two days.

Run warm up/down 35:00 [2] 4.44 mi (7:53 / mi)
shoes: 9 2007 Saucony

Ran straight home. While very tight at first, started feeling very good later.


Monday Sep 28, 2009 #

Cross Training 30:00 [2]

This wasn't suppose to be a rest day, but lack of motivation did me in. And then lack of towels and treadmills conspired to make it worse. So, I ended up on the cross trainer, starting at 11:15, or so.

Level 8 hills.

Weight training 10:00 [3]

Decided to try to do some plyometrics in the form of jumpies with 10 pounds. Not so good. I could get through 5 before the pain in my left ankle below and rear of the cone on the left side kicked in. Depressing. I can't remember when I could these--one of my favorite exercises--without pain. I did another set, with the same thing, and some more with no weight. Depressing. I don't think it is productive to force my way through these as there are still things I can do. But, these aren't getting any better and I wonder what other mechanical problems I might be suffering.

I also did some one legged squats and one set of normal squats. And abs and push-ups on the ball.

They weren't so good either. Either I messed up something in the push-ups today or yesterday, or while doing pull-ups. Actually, probably those. Anyway, the latissimus on the right (or possibly the teres something) is killing me.

Falling apart. That is what two rest days gets you.

Sunday Sep 27, 2009 #

Bike 40:00 [2] 12.04 mi (3:19 / mi)

Level 8 hills.

Cross Training 20:00 [2]

Level 8 hills.

Saturday Sep 26, 2009 #

Run warm up/down 15:00 [2]
shoes: Inov-8 Mudlcaw 330 August 2009

Probably 15 minutes of total warmup and warmdown, roughly half and half.

Orienteering race 15:02 [4] *** 2.1 km (7:10 / km) +100m 5:47 / km
shoes: Inov-8 Mudlcaw 330 August 2009

WCOC Hoyt Sprint #1, by Balter®

Of course, a quality product. True, part of the map was dodgy, and I probably lost 15-20 seconds there. Maybe 15 or 20 seconds on the rest of the course, too?

WCOC Hoyt 2009 Sprint 10001

Orienteering race 11:15 [4] *** 1.6 km (7:02 / km) +90m 5:29 / km
shoes: Inov-8 Mudlcaw 330 August 2009

After chatting with George a bit, I took off on the 2nd sprint. Maybe a little physically and mentall off at first, but got in the groove after a few minutes.

Only real problem here was #9. Yes, a textbook mistake, and one I am susceptible to, but I'm not sure--I don't think things are quite right there.

WCOC Hoyt 2009 Sprint 20001

Map Hike/Run 2:00:00 intensity: (1:20:00 @1) + (40:00 @2) ****
shoes: Inov-8 Mudlcaw 330 August 2009

Off to Paugussett. Total time in the woods was 4:20. I'll count 2 hours of it, because a lot was making notes, streamering, standing still, etc. But, I did get some running in. And, at the end, I was dragging, not having had any food/drink after running earlier, aside from some pretzels and two cookies.

Generally pleased with how it went. It is really sweet terrain, and a decent map. Gari was quite a good amateur mapper. What a loss, in so many ways.

Still, I had some issues, but really minor ones. In a couple places I dumbed-down the controls a bit, moving them slightly to stronger, better mapped features. In a few instances, I may have a facing control situation, but that is better than a questionable feature. I think most my complaints were the union between brown and black. Steep cliff areas are trouble for anyone. I would throw up my hands at that, but a few other places, there are some minor geometry issues (very localized) and some inconsistency between black and brown.

But, so much is right. Point features, e.g., boulders and knolls were great. And the mapping in some of those thick areas is impressive.

The sad thing is that a lot of the map has been logged. I hope it can be updated by someone skilled so as to preserve the quality of this asset.

Friday Sep 25, 2009 #


The angst about the upcoming US Team training camp is unfortunate. While I don't have the wisdom of Solomon necessary to mediate legitimate and perhaps divergent interests, I do understand the several sides of the issue. One thing I can say is that it wasn't handled well, and that is doubly unfortunate.

Run warm up/down 27:00 [2]
shoes: Inov-8 Mudlcaw 330 August 2009

To the Fells, from Oak Grove.

I noticed a number of controls, hung in the Boojum forest with care.

Run 1:15:00 intensity: (45:00 @2) + (30:00 @3)
shoes: Inov-8 Mudlcaw 330 August 2009

A nice run with Brendan. We did the entire Skyline Trail at the Fells (which is but a pale imitation of the one at the Blue Hills.)

Brendan estimated it would take 75 minutes, and so it did.

He was a great tour guide and took the point the entire time. At first I thought we were going far too slowly (since he seems to start faster) but, he picked up the pace during the middle. As is the case, I was much more comfortable going up the hills than down, where he has a comparative advantage, and I would have to work at times to keep up.

In any case, a good run.

I do have to complain that he was ~19 minutes late. During that time I got far too much attention from the itinerant users of the parking lot, including one, who wanted to know if I was "Scooter" and if I was stalking him. He seemed disappointed that I was indeed not stalking him, and evinced no desire to do so in the future.

Run warm up/down 27:00 [2]
shoes: Inov-8 Mudlcaw 330 August 2009

Back to the train, and as luck would have it, I ran into Barb, who was unsurprisingly responsible for the controls.

But, at that time there were also a lot of kids out as well. Apparently, she had lots of controls in the woods, and 99 seemingly very excited kids participating. A neat experience.


Brendan has also asserted that his prints from the A event were markedly superior to my Franklin Park printing. Not wishing to get into a stone throwing bout, but feeling the need to respond, I will just say that the printing of small point features (e.g., stony ground and/or broken ground) revealed the deficiencies of his printing. Also, while I may be the only one who missed a control at the Fells due to illegibility issues, I submit that it was easy to do.

Anyway, here is a 400% blowup of his map (actually, you have to click on it to get 400%):

Fells excerpt

It's pretty good, true, but #8 was really hard to see. And something happened to the aforementioned dots.

Thursday Sep 24, 2009 #


Schlepped 55 pounds of groceries, which is allegedly ~60 additional calories than walking the same distance.

I should check this math.

Run warm up/down 14:45 [2]
shoes: February 2008 Asics

A real easy job over the the area of Commonwealth Ave / Grant Ave intersection in Newton. The original intention was to do hills with the CSU running crowd, but after 1:05 on the infernal Green Line (whereas I had only budgeted 40 in a fit of naivety) I did not expect to find anyone.

In fact, I almost was prepared to chalk this up as a rest day because I was meeting Dasha at the Sunset Grill at 8.

Anyway, I thought it might be interesting to see where they were running, and as I arrived on the scene, I saw the guys doing some hills. And so I went over.

The workout was a long hill and a short hill (2 minutes/1 minute) in a set, times 4.

SGB and Terry were there, and I decided to join in. I think I missed the first set and was a bit lackadaisical. It felt like a 3+ effort for the first couple, and maybe 4 at the end.

The good thing is that I have more parity with Terry on hills, although if I got ahead of him in the beginning, he would often come back in the last 30 seconds of a long one, and finish 1-2 seconds ahead. And SGB was a few more seconds ahead.

Still, it was a better workout than A) none, and B) a jog, so I'll take it. I love hills.

I also borrowed Dasha's backpack to carry my clothes as my sternum strap is gone. It generally worked OK, but no backpack is better.

Run hills 19:30 intensity: (11:30 @2) + (4:00 @3) + (4:00 @4)
shoes: February 2008 Asics

The hills part of the workout.

Actually, a pretty nice stretch to run on. Not super steep, but pretty soft, even footing.






Run warm up/down 36:00 [2]
shoes: February 2008 Asics

From the hills, over past BC, and out to the area of the Sunset Grill.

I actually got a little lost, missing the turn on Commonwealth Ave. (there are more train tracks than I expected, and I can't see well at night without my glasses.)

So, I had to pull out GMaps and I was good to go.

Wednesday Sep 23, 2009 #


Didn't sleep great last night, despite being exhausted. Maybe recent training is catching up to me.


Shaws is a .65 mile walk, whereas Whole Foods is .85. But, the Whole Foods walk is more pleasant and doens't feel as far.

Run 1:00:00 intensity: (48:00 @2) + (12:00 @3)
shoes: Reebok Bobby Curtis

Level 8 hills, tempo after 48:00. But, this time, did not take it up during the last 4. Body just wasn't feeling it, and discretion and valour...

1024 calories.

Also, no circuit today, but that was because I forgot my watch and was anticipating Dasha being home. Which was accurate.

Tuesday Sep 22, 2009 #



800 @ 5K pace
1200 @ 5K pace
1600 @ 5K pace
400x6 @ 3K pace (start every 2 min)

200 rest after the 800,1200, 400 rest after the 1600

Run warm up/down 35:00 [2]
shoes: February 2008 Asics

Over to the track. Felt on the good side of so-so.

Plyometrics warm up/down 6:00 [2]

Active stretching and some skips, etc.

Run warm up/down 4:00 intensity: (3:00 @2) + (1:00 @3) 0.0 mi
shoes: February 2008 Asics

The obligatory 2 laps, with strides on the straights.

Run intervals 31:07 intensity: (12:17 @2) + (12:20 @4) + (6:30 @5)
shoes: February 2008 Asics

Workout as described elsewhere. Short answer was it was tough. Especially the 400s, done on a 2 minute cycle, meaning that your rest was whatever part of 2 minutes you weren't running. So, run fast, get more rest. By #4, my legs were falling apart.

The good news is that I stayed ahead of my guy (Kevin?) on all intervals. He remarked afterwards that I have gotten stronger since I started these, which is true.

A new guy, Stephen, another person faster than me with much less training, was there. And of course he knows BorKat.

(Note to myself, Mark is the dark-haired rabbit. He faded at the end of the 400s. And Terry is a machine.)





Average lap times:



which average out to 75.33 themselves.

Run warm up/down 10:00 [2]
shoes: February 2008 Asics

I was not inspired to run home right away after that workout, so I cooled down with the guys. Of course, that just extended my cooldown run home.

Run warm up/down 37:00 [2]
shoes: February 2008 Asics

The run home seemed slower, or at least tougher than usual.

Monday Sep 21, 2009 #

Run 1:00:00 intensity: (48:00 @2) + (8:00 @3) + (4:00 @4)
shoes: February 2008 Asics

Almost the same as last time, but slightly faster at the end, as planned.

Level 8 hills. 7mph through 48, and then to tempo.

10mph at 56, 10.5mph at 58:00, and 11mph at 59:00.

1032 calories.

Sunday Sep 20, 2009 #

Orienteering race 2:23:17 [3] **** 19.1 km (7:30 / km) +575m 6:31 / km
shoes: August 2009 Integrators

US Long Course Champs.

No warmup. And that was probably fine.

Not a great race, but these long races are just easier. I was bad or sloppy on a lot of controls, but did a good job of minimizing damage (i.e., keeping mistakes <2 minutes--not a high standard, I guess.) But, I did have a lot of stupid things.

Started off badly on 1. Something didn't seem quite right there. But, as it would turn out, that would be just the beginning of the weirdness.

Many times I felt like I was running through the twilight zone. There were areas clearly not fieldchecked, although it was generally OK at controls.

I had much higher expectations for the map. Also, the terrain, while it got old, with all the pine branches threatening a Martin Johansson, had some interesting stuff. Why do a new map and host a championship on it but cut corners like that? If the map was up to snuff, I would go back there. Now, not really.

On the plus side, the printing was so much better. Ink jet this time. Why the different technology today?

Anyway, physically I was fine. I guess I ran a comfortable pace and never really got tired. But, I guess I could have run harder. Felt fine afterwards and the next day. No real surpise there.

Part 1:

2009 ROC Long O Part 10002

Part 2:

2009 ROC Long O Part 20001


Final thoughts about ROC:

Speed is decent and getting better.
Endurance as usual.
Orienteering continues to be bad.

Course setting good all three events.
Organization and details very good.
Generated excitement for the sprint in an authentic way.
Food and ice cream was a nice touch.
Terrain selection for sprint questionable.
Course printing for middle lacking.
Mapping for long did not meet expectations (but was fair enough, I guess.)

Saturday Sep 19, 2009 #

Orienteering warm up/down 10:00 [1] **
shoes: August 2009 Integrators

A little time on the model with Dasha.

Run 15:00 [2]
shoes: August 2009 Integrators

Good warmup before the sprint.

Orienteering race 15:32 [4] **** 2.6 km (5:58 / km) +60m 5:21 / km
shoes: August 2009 Integrators

2009 US Sprint Champs.

Had high expectations coming in, but didn't deliver.

Mendon 2009 Sprint Champs0001

Just sloppy I guess. Speed seemed OK, but not overwhelming. Clean, effective orienteering would have been necessary to supplement things.

I thought the course setting was good enough, but I do question the terrain/venue selection. The terrain was just not that interesting or pleasant. Or dramatic. There had to be better in Rochester. Also, the jiggering with the finish chute to showcase the runners was kind of silly, but completely understandable given the small gathering area.

[Mapping was fine, I guess, although the blobs are weird. I did think the symbol sizes were all wrong, though. For instance, ISSOM spec (I know this isn't an ISSOM map, but anyway) specifies 1.2 MM width for the distinct tree symbol. The symbols on the map were ~4. Clearly, point features are 3 x the size of the 1:15 map. Not quite right.]

Anyway--the spectating was especially effective, i.e., the spectator control and final loop wasn't contrived and did not inject much lost distance or detract from the orienteering merit.

Run warm up/down 8:00 [2]
shoes: August 2009 Integrators

Perfunctory warmup before the middle.

Orienteering race 42:14 [4] **** 5.6 km (7:33 / km) +245m 6:11 / km
spiked:7/17c shoes: August 2009 Integrators

ROC Mendon Pond Middle Blue.

A really bad race. Lost time on 2, 3, 4, 5, 7, 8, 10, 11. Time loss ranges from 20 seconds to several minutes on each of these. Not inclined to add it up right now.

Mendon 2009 Middle0001

Not sure what was going on. Seems like compass problems--again--to start.

Ran at a fairly consistent intensity.

Course was pretty good, but I had problems reading the map again. Didn't like #16 but I didn't really lose much time on it.

(Wore yellow glasses)


So, I'm not a fancy printer or anything, but I am convinced that the printing on Saturday was not that hot.

Obviously it is some sort of halftone technology. Not process or offset. Fine.

But, it doens't seem that great, either.

#1) This is a 400% blow-up of a scan of Saturday's middle map:

Mendon excerpt

#2) This is a 400% blow-up of a scan of a map I printed from a .pdf for a park event last year (at the local print shop, with no jiggering or anything):

Franklin Park excerpt

Setting aside the quality of the map itself, I personally prefer #2. Thoughts?


The Schiminator is brutally fast. #15 on the middle, a ~450M leg mostly through a field, on which I was pretty clean, he was 1:43 to my 2:12. Wow.

Friday Sep 18, 2009 #


I-90 NYS Thruway at I-390
1000 Lehigh Station Rd
Henrietta, NY 14467-9311 US
Phone: 585-359-1630

Orienteering 32:00 [3] ****
shoes: Inov-8 Musdclaw 340 O+

Ran the forest portion of the last leg of the US Relay Champs from Mendon.

Kept a solid pace, pushed up the hills a bit, and didn't make many mistakes. Had a really hard time reading the map because the contours were really light.

Did have occasional trouble reading up/down. Also, some of the forest had this nasty groundcover which made running tricky. Other forest was very nice.

Time is approximate.

(Wearing yellow lenses)


Orienteering 1:00:00 intensity: (10:00 @2) + (30:00 @3) + (20:00 @4) ****
shoes: Inov-8 Musdclaw 340 O+

US Team training with Nate, Eddie, and Hammer.

First exercise was a head-to-head race. Nate was pretty fast but we both got tripped up at a misplaced control, whereas Eddie figured it out and finished ahead.

Second was a control picking. I tried to push hard and concentrate hard, but I was trying to hard to keep the flow and not stop. I had one disaster early, and another one later when I did everything I intended and saw the edge of the feature but didn't go into. Instead, I turned and went the other way.

The final was a memory, tag-off thing. One person (A) would memorize the leg to #1 and do it while the other person (B) would read that leg and the one ahead (#2), with the plan of swooping in and tagging #1 ahead of (B) who would presumably be hesitating, trying to figure out exactly where it was, and then put the map away and take off to #3.

This one was uber tough. I don't know if it was even constructive for me. First, there were no controls. Second, the map was hard to read.

The first time I got to memorize, I just took off. I even forgot I could use my compass. Needless to say, that was a disaster, and Eddie had to talk my way in.

We generally kept a good pace. Eddie seemed to do better at some of the memory things than I did. I would say I had two good legs, and two bad ones, whereas he was good on most of them.

Mendon September 2009 Training0001

(No glasses)

Tired, after the three exercises.

Thursday Sep 17, 2009 #

Run warm up/down 30:00 [2]
shoes: 9 2007 Saucony

Mostly at 2%, until the last 5 minutes when I dropped it and increased the speed slightly. Much of this was at 6.5 mph, but then 7mph and a little at 8mph and 8.5 mph at the very end.

Run 20:00 intensity: (16:00 @3) + (4:00 @4) 3.09 mi (6:28 / mi)
shoes: 9 2007 Saucony

Level 8. Started out at 9mph then 10mph at 16, 10.5mph at 18:30, and 11mph at 19:30.

It was a bit tough, but I arrived at the goal of last spring. Now I get to go further.

420 calories. And a lot of sweat.

Wednesday Sep 16, 2009 #

Run 1:00:00 intensity: (48:00 @2) + (8:00 @3) + (4:00 @4)
shoes: 9 2007 Saucony

Exactly the same as last time: level 8 hills. 7mph through 48, and then to tempo.

10mph at 56, 10.5mph at 58:30, and 11mph at 59:30.

Didn't feel awesome, but at least OK. 1,035 calories--one more than last time.

Weight training 30:00 [3]

Basic circuit. Same as last time.

Tuesday Sep 15, 2009 #


This is going to hurt:

(1200, 1000, 800) x 2 @ 8K, 5K, 3K pace

All w/200 rest

Run warm up/down 35:00 [2]
shoes: 9 2007 Saucony

To the track. Felt great on the run, but a little GI deterioration at the end. Luckily, the bathroom at Soldiers' Field was open, and things were put back in order.

Plyometrics 6:00 [2]
shoes: 9 2007 Saucony

Stretches and running drills.

Run warm up/down 2:00 intensity: (1:30 @2) + (30 @3)
shoes: 9 2007 Saucony

Two laps with 4 x 100M strides on the straights.

Run intervals 30:36 intensity: (10:16 @2) + (20:20 @4) 4.35 mi (7:02 / mi)
shoes: 9 2007 Saucony

My goal this week was to run more consistently, or rather not fade hard on the final intervals. Mission accomplished.

Largely, the same guys were here this week. But, the tall, 40ish, skinnyish guy was there (we'll call him "Bob"--not there last week.) He was to prove invaluable.

[Why am I so bad with names?]

I decided to not worry about Terry and the rabbit (tallish dark haired guy). I couldn't do much about them last week, and there were other guys closer to my pace.

I really do think Terry speeds up on later laps. Also, he seems faster (relative to the rabbit) on shorter intervals. The rabbit was far out ahead on the first 1200.

Anyway, "Bob" was great. He seems pretty consistent. I would normally start out ahead of him (except that I drafted off him the whole first interval) but he would pretty consistently pass me on later ones at ~800M, whereupon I would draft on him largely to the end. I think he really kept me going, but not going erratically, as I would have done on my own.







Average lap times were:

No fade.

Run warm up/down 35:00 [2]
shoes: 9 2007 Saucony

Back home. Felt very good this way, too.

Monday Sep 14, 2009 #


I have some preliminary conclusions:

• I was never that great at HR. I haven't gotten significantly worse, but 2008 was especially bad.
• z-man wasn't that good at HR before, but really kicked it up a notch circa 2008
• Winning times at HR, assuming a top field, should be in the low 7s. Pace is largely invariant over length, control density (style), climb, and season (although the X variables don't express enough variation to really test the latter factors, or any factors, really.)
• I have been in the 7s twice, and won on those occasions. They were longer courses.
• More data is required and this analysis is more art than science.

Data is here:


It looks like there is some good CSU orienteering training tomorrow. It is really unfortunate that it is on the same night as the track workout, which is where I am focusing.

Run 1:00:00 intensity: (48:00 @2) + (10:30 @3) + (1:30 @4)
shoes: 9 2007 Saucony

Level 8 hills. 7mph through 48, and then to tempo (2 minutes earlier than last time.)

10mph at 56, 10.5mph at 58:30, and 11mph at 59:30.

Felt ridiculously good. Let's see about tomorrow.

1,034 calories.

Mini core afterwards.

Sunday Sep 13, 2009 #

Map hike 15:00 [1] ****
shoes: Salomon XCR

Picked up 3 night-O controls.

Orienteering at HR is surprisingly rewarding when done at a walking pace.

Run 15:00 [2]
shoes: August 2009 Integrators

Warmup before the course.

Orienteering 54:00 intensity: (8:00 @2) + (46:00 @4) **** 6.4 km (8:26 / km) +210m 7:15 / km
shoes: August 2009 Integrators

Hickory Run Red.

Another disappointing run at Hickory Run. What is going on?

Well, it may not have been terrible. It just seems like it on a relative basis. Formerly, my runs at Hickory Run were good on a relative basis. Now, z-man is my daddy. And Ross is, too, should he run.

I took this race seriously, and I ran aggressively--from a physical perspective. But, I didn't orienteer great and lacked confidence. #1 was a little bogus, but #2 was a leg which I should have owned. Not only were we training in that area yesterday, I think I had seen that control, and saw some remaining contour streamers on the way into it. And yet I screw it up the same way everyone screwed up the contour warmup.

#3 I find, but I just kind of stumbled into it. I had lost contact and just pushing on on a whim and found it. The next couple controls were executed as I had planned.

My shoes come untied twice on the way to #7. That never happens, but it shows a lack of preparation. I did maintain my line and concentration on that control. But, #8 was a big problem. I had intended to go out to the road (which would have been stupid anyway) because I didn't have a good plan to go straight. But, I didn't take a good bearing out that way, so I found myself going more straight and decided to stay in the woods. But, I obviously didn't have a plan, and paid the price. This was essentially the same leg I messed up (in the opposite direction) at the last event.

9-11 were a bit raggedly as I was getting rattled by WPs. On #15 I decide to cut and do it as planned. But, I think it was poor decision.

As an aside. I think that HR mapping conventions are a little odd. I think medium green (typically laurel) is ofter less passable than dark green (rhododendron) which you can often stoop or crawl under. But, the rhododendron is visually distinct in the terrain, while the laurel is amorphous.

Anyway, like I said, z-man ate my lunch. Is he so very good and I am so very bad? A margin is defined by two points, so it is not clear.

As another aside... I don't know what I feel about this course. I feel like it was very tough. I think some control placements (2, 3, 5, 6, 7, 8, 9, 10, 11) were especially challenging. I think they are at the edge of the distribution of fair, legitimate HR controls. Which goes to show why HR is such a great place and it reaffirms its status as one of my favorite maps.

HR September 2009 Red0001


HR revealed the deficiencies in my technique. I could not execute certain legs at the speed I was attempting to take them at. This is not getting any better.

[Note]: So, the splits are up, and they confirm my expectations. Simply, z-man was better. But, I had a decent race.

The thing that surprises me is that I lost a lot of time on 4 and 5 which I executed as intended, if carefully. How do you take those controls harder? They are so subtle, and high penalty. I was basically 1:30 back of the best times on those two legs. And another :35 on 3, the end of which, as noted elsewhere, I started majorly hesitating on.

Also, 1 minute back on 6, which was pretty clean.

How do I orienteer faster here is this subtle stuff?


A very weird thing happened on this run. At the finish I notice that my right insole is just _barely_ tucked into my shoe. It was .5 inches from being gone. The left was sticking out sufficiently that I could easily pull it out.

I had almost lost both insoles of virtually new shoes, while they were tightly laced. I thought this may be some sort of violation of ambient isotopy. Maybe I should ask Neil. Needless to say, had the insole wholly worked itself out, and there was not hint of what had happened, I would have been quite bewildered.

I attribute this strange phenomenon to a combination of Trimtex socks, and new and wet Integrators.


Apparently I schlepped 56 pounds of crap from the garage home after the HR weekend.

Saturday Sep 12, 2009 #

Run 5:00 [2]
shoes: Inov-8 Musdclaw 340 O+

The only running involved in this hanging exercise was to the start of the warmup.

Map hike 1:25:00 [1] ****
shoes: Inov-8 Musdclaw 340 O+

Woke up at 6AM to darkness and rain. Didn't get out the door until 6:20, but it was not especially light. It got better, gradually. Hung all the contour controls and the streamers for the warmup. Hanging was challenging, as was streamering. I only had one I was especially concerned about, and I reattacked it from another angle. Everything else was a single shot. Ex post, all controls were in the right spot.

Got to breakfast, wet, at 8AM.

So, I did a pretty good job hanging 40+ controls for the night-O and training, but I was happy that I had streamered (and Ross/Wyatt vetted) the night-O. That was the one ray of light in the gloaming and growing darkness Friday night.

Orienteering 20:00 [2] ****
shoes: Inov-8 Musdclaw 340 O+

I spent some time running around watching people do the contour exercises and did some legs myself.

Eddie, unsurprisingly, was the only person to complete all loops and the bonus. It looks like I planned the right quantity and intensity of exercises.

HR 2009 Contours0001

Run warm up/down 15:00 [2]
shoes: August 2009 Integrators

Solid 15 minute warmup before the sprint. Had full racing gear, including new sunglasses. Changed into Integrators.

Orienteering race 16:09 intensity: (9:09 @4) + (7:00 @5) ***** 2.86 km (5:39 / km) +85m 4:55 / km
shoes: August 2009 Integrators

Sprint Series Finals course from 2006.

For some reason, in my course setting career, this remains one of my favorites. I was thrilled to have a chance to run it, and I approached it seriously.

Obviously, I was familiar with the course, but I had never run it. And I hadn't looked at it much in the intervening years. So, my familiarity should be discounted somewhat, though not entirely.

I started a minute behind Eddie. I took off very hard and kept it up. I saw Eddie at #4 and achieved close contact my #8 on the first loop. The dynamics of the race had certainly changed.

HR 2009 SS Final A0001

The second loop was just great. I was ahead going to #5 as he had made a small mistake, but at times we were probably neck and neck, though not exactly at the same place--we took slightly divergent routes.

The race ended a bit disappointingly. We arrived at #7 essentially together, but he punched first, and then a WP guy punched after him. The thick vegetation on the way out meant that delay--the guy between us--provided some spacing. I couldn't get around.

Then, at #8, where there was at least one other control (a night-O control that Sandy had placed) I punched the wrong control. Not only that, but I had to wait for it to wake up, before then punching my own control. And, then I flubbed (to the tune of seconds) the very last control, which has that tricky piece of vegetation.

HR 2009 SS Final B0001

The denouement to this race was disappointing because my legs were coming online and I was ready to go. It was ironic because I playfully jested with Eddie that this was a chance to redeem himself from his first attempt at this course. And today, I had the punching problems.

[There were at least two other controls that had multiple controls, with stands and epunches at them. It is great that I didn't have any other problems and that no one mispunched.] Still, it is one thing to admonish people to check the codes, that this would be good training, etc., and then find yourself subjected to it.

Anyway, very happy with the run. I thought I had (but just checked and realized I didn't get) the course record. Schirm ran 16:02 and Johnny 16:14.

It was almost a perfect race from an execution perspective. I may not have taken all the optimal route choices, but once I had contact with Eddie, it became more tactical.

Also, I did run part of this race at level 5. Or at least it felt like that level 5 effort, with the feelings in the arms, etc., that I only really get in a cross country race.

[Note] Today, through the map exchange I was 30 seconds faster than Schirm's pace from the Finals. In this run, on #16 and #17 I lose 12 seconds to Eddie, who clocked a total of 51 seconds. I shouldn't have lost those.

Map Hike/Run 10:00 [2] *
shoes: August 2009 Integrators

A little bit of perfunctory participation in the precision compass and pace exercise. I deliverately did some of the legs out of order.

HR training 2009.Compass.blank

This is the exercise I used originally in 2007. It seemed good at that time, so we decided to rehash it and Eddie set things up.

Map hike 10:00 [1] *
shoes: August 2009 Integrators

Picking up a few controls from the compass exercise.

The mosquitoes this year at HR were terrible.

Friday Sep 11, 2009 #

Map Hike/Run 10:00 [2] ***
shoes: Inov-8 Musdclaw 340 O+

The jogging portion of my control hanging.

Map hike 1:20:00 intensity: (1:00:00 @1) + (20:00 @2) ***
shoes: Inov-8 Musdclaw 340 O+

Hanging all but 5 of the night-O controls at Hickory Run. I got a very late start, and only got into the woods at 5:30. Luckily, it wasn't raining at that point. However, when I was placing my last few controls, it was a struggle. At the final one, it was so dark that I was fearful I had misplaced it (at a road/trail junction.)

I am giving myself 20 minutes level 2 credit because there was a lot of schlepping at first (I embarked with all the gear--stands, reflectors, controls, mallet, etc., so I wouldn't have to come back.) It was exceedingly awkward, but I was able to make a circuit.

My sleeping bag storage sack was conscripted to carry epunches which were already mounted on the crossbars, increasing their bulk and compounding the difficulty of finding the relevant one at the moment.


Sandy offered to put out the remaining night-O controls Saturday morning, which was much appreciated.


The Advanced course. It reflects a number of compromises, but I am satisfied with it. It turned out to be surprisingly evocative of the Red course on Sunday.


Satisfied with the results and that everyone finished by 11PM. However, at that time I was already enjoying myself, and attempting to render myself into a state such that I would not be able to join a search party if one was convened. So fine, as some might say.

Thursday Sep 10, 2009 #

Run 28:00 [2]
shoes: Inov-8 Mudlcaw 330 August 2009

From Oak Grove. I found the Northwest Passage! And all is good.

Run 54:00 intensity: (34:00 @2) + (20:00 @3)
shoes: Inov-8 Mudlcaw 330 August 2009

With Brendan, around the Fells--mostly on the Skyline Trail.

I felt like we started fast (or faster than last time) and finished slower. Maybe. But, in the end, we ran pretty much the same time.

I felt more disjointed at first and had to work to stay up with Brendan on the downhills. But, at least on a relative basis, I was much better from halfway onwards.

I made no attempt to push the pace (up or down) in the second half, and my legs felt generally less agile than last week. I guess I was still strong enough going up though.

Run 27:00 [2]

Back to Oak Grove. Took a trail directly across Fellsway East. And meandered a bit.

But, I think the way back was still faster, and I definitely felt better than I did on the same leg last week. Maybe because I didn't run as hard earlier?


Random notes:

• I lost the first nobb on my Mudclaws today.
• I definitely think Wrights Pond should be mapped so that we have a map the whole way across the Fells. And Boojum should be mapped across Fellsway East, to the edge of the forest. If we got that done, and the Fells maps itself is done (which it will be soon) CSU would have a prodigious amount of mapped, quasi-interesting terrain in/near an urban core.
• Brendan suggested plyometrics to improve my downhill running. He may have a point. I used to love plyometrics. In the old days, they made me strong. The problem is the last time I tried, jumping type exercises bothered my ankle, and that was before the latest tweak at the Relay arena at WOC.

Wednesday Sep 9, 2009 #

Run 1:00:00 intensity: (50:00 @2) + (6:00 @3) + (4:00 @4)
shoes: February 2008 Asics

Pretty much same as last time. Level 8, 7mph through 50, then tempo, then 10mph, then 10.5.

1,028 calories.

Weight training 30:00 [3]

Pretty much the same as last time. And a good workout.

Tuesday Sep 8, 2009 #

Run warm up/down 35:00 [2]
shoes: February 2008 Asics

To the Harvard track. Easy pace.

Run warm up/down 6:00 intensity: (4:00 @2) + (2:00 @3)
shoes: February 2008 Asics

Some more warmup, including strides (which were after the form exercises.)

Plyometrics 5:00 [2]
shoes: February 2008 Asics

Some stretching and running form exercises.

Run intervals 31:18 intensity: (11:18 @2) + (20:00 @4)
shoes: February 2008 Asics

CSU intervals. The plan today was "Death Spiral Lite" or

1200 @ 8K pace
800 @ 5K pace
400 @ 3K pace
800 @ 5K pace
1200 @ 5K pace
1600 @ 5-8K pace

While I felt crappy on the warmup, the intervals were at least OK, or the first three were OK. There, I kind of stuck off the tail of the lead group. On the last three, after 1.5 laps, I felt like I started to fade. I really think Terry runs negative splits. I am going to have to check this.







Average laps were:
1) 80.67
2) 79.50
3) 75.00
4) 80.00
5) 84.67
6) 87.00

So, the data says I really did start to fade, but only really on the last two.

Run warm up/down 37:00 [2]
shoes: February 2008 Asics

A little cooldown there and the rest on the way home. Dark.

Incidentally, the Penncrest HS track is a much better place to do workouts than the Harvard track for several reasons:

Better surface
Lit at night during the winter
Very few other people using it
TNT dinners afterward

Monday Sep 7, 2009 #

Run 58:00 intensity: (19:00 @2) + (30:00 @3) + (9:00 @4)
shoes: February 2008 Asics

More of the same dynamic as yesterday, but the route took us sud sur Canal Lachine. Again, a nice outing and legitimate workout.

Sunday Sep 6, 2009 #

Run 1:00:00 intensity: (5:00 @1) + (20:00 @2) + (28:00 @3) + (7:00 @4)
shoes: February 2008 Asics

Running while Dasha rode alongside. We went northish along the waterfront in the Vieux Port, then inland, and back. The biking/running combination is a great way for us to both have an enjoyable and productive outing.

Saturday Sep 5, 2009 #


An opportunity to see U23D at 10PM meant that I had to forgo training for today. It was a sacrifice I did not mind making.

That was a fantastic experience.

Friday Sep 4, 2009 #

Run 1:00:00 intensity: (50:00 @2) + (6:00 @3) + (4:00 @4)
shoes: February 2008 Asics

Level 8 hills. 7mph through 50. Then tempo. Last 4 minutes at 10mph and last minute at 10.5. Felt great the whole time.

Weight training 30:00 [3]

Nice. Cut out the chest press at the beginning, so just used machines for hamstring curls and leg extensions. Then into circuits. Did my one-legged stuff and some new core exercises that should make Hammer happy.

Good workout.

Thursday Sep 3, 2009 #

Run warm up/down 1:00:00 [2]
shoes: Inov-8 Mudlcaw 330 August 2009

The time from and to Oak Grove. On the way to the Sheepfold I considered a variation in the route, searching for the elusive "Northwest Passage," but this may be a fool's errand.

Run 54:00 intensity: (30:00 @2) + (24:00 @3)
shoes: Inov-8 Mudlcaw 330 August 2009

Nice run with Brendan (who was almost late enough that I was considering alternative plans.) The prodigal son was absent.

I kept a firm pace on most of the uphills, easy on some of the flats, and tried to go down briskly. I continue to be acutely aware of my downhill deficiency so I spent a lot of the second half of the run concentrating on form, foot placements, and agility. It is easy to run stylishly when you are not racing, but I hope that by working on it, I may be able to race stylishly as well.

I will need more weight training I think.

Wednesday Sep 2, 2009 #

Run 1:00:00 intensity: (52:00 @2) + (8:00 @3)
shoes: 9 2007 Saucony

Level 8 hills, 7mph through 52, and then tempo, finishing at 10mph.

Tuesday Sep 1, 2009 #


Eastern Canadian Championships, August 1997, Sutton, Quebec.

Run warm up/down 35:00 intensity: (20:00 @2) + (15:00 @3)
shoes: Reebok Bobby Curtis

Got out the door a bit late, so I had to run a portion of this briskly. Time is an estimate.

Run warm up/down 10:00 [2]
shoes: Reebok Bobby Curtis

Once I got there, warmup with the CSU crowd.

Plyometrics 8:00 [2]

Form exercises and stretches.

Run warm up/down 2:00 intensity: (1:30 @2) + (30 @3) 0.0 mi
shoes: Reebok Bobby Curtis

Final warmup, with strides.

(This was a bit too much warmup for me.)

Run intervals 30:26 intensity: (9:05 @2) + (21:21 @4)
shoes: Reebok Bobby Curtis

CSU track workout. Program was 1200 x 2, 1,000 x 2, 800 x 2, all with 200 meters jogging rest. Somehow the rest wasn't that consistent.

Anyway, Terry (who I thought I should be the same speed as) said he was doing 5:20 mile pace (and by that, apparently not 5:20 VO2 pace, but just 80 second laps--which I thought was doable.)

It looks like I started out fast and faded fast. Truly, at the end, I was dragging.







It also looks like I never hit the goal pace. The average lap times are as follows:

1st 1200: 81.67
2nd 1200: 85.33
1st 1000: 86.00
2nd 1000: 87.60
1st 800: 85.00
2nd 800: 85.50

I did not take intermediate times, but I think I faded on each lap as the gap with Terry seemed to balloon on 2 and 3.

Run warm up/down 50:00 [2]
shoes: Reebok Bobby Curtis

Back home, as a cooldown. I realized I had left my IPod back at the track and had to go back to get it.

I was quite exhausted by the time I got home.

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