Training Log Archive: Sid

Won the game playing forward. Ice was very rough.

MTC Swim with Coach Randy. Warm up 400m pull, 300m kick (side, front & back), 200m drill, 25m scull, 25m free, 25m right arm, 25m free, 25m left, 25m free, 25m catch up and 25m free. Main set - 3 x 400m free 0:30 rest, 4 x 200m pull breathe every 7 rest 0:20, 6 x100m (50m back, 50m free, 50m breast, 50m free) 0:15 rest.

Felt okay after a week off. 400m times were 7:55, 7:55 and 8:00

Back on the ice after a week off! Felt good only blades seemed a bit dull. WE lost the game though.

Maintain fro 90 to 108 rpm on random setting

Did 10 maximum set followed by 2 notches down and 1 to exhaustion.

Easy abs on ball as right lower back is only 60%.

Long leg and arm stretch.

Easy run on the treadmill to get ready for upcoming events. Slight ache to right knee but gait is starting to look better. Body feels good after years of injury.

Easy work out but felt I needed the exercise after a week off. Back felt okay though still tender.

Easy work out to get ready for tougher work later this week.

First Thomass event of the season at Starkley Hills. Without any exercise in a week, I was hot to get started. To save a few $, KS, GB and I formed "Silence Beckons" in the team category. Nice conditions for a run and a larger O and A/R crowd had showed up. There was a staggered start with higher handicaps getting a few minutes lead. Ran across the first field before realizing that I was not supposed to run that hard with the gum surgery. Oh well, everything felt fine so I kept going. Ran field edge to trail and cross country to CP 1 and CP2. At CP1 there was only one SI unit and with a hoard of 40 people, it was difficult to get punched and out.

Ran trail to CP3 with KS, though everything seemed to come up fast though the map was 1:10,000. CP4 was a memorial, again after a trail run. Contoured to CP5 and back to the trail for CP6. 'Bent caming hopping by here running up hill with a short right stride. On the trail CP7, I overshoot a bit before angling into the woods. CP8 was straight forward on a bearing using the rough open and clearing for reference. Was a bit low on the hill though, on my approach. Decided to O race and took the thin white band over the hilltops to CP9. The flag was hidden in the weeds and I walked right past it and started to head downhill until I backtracked, realizing the error. Along the rough open to the convenient opening in the barbed wire, held with a stick. Straight across the next field to my first control in the Thomass box. After traversing a small hedgerow, the notch in the field with the control was evident in the distance. Approaching, the elite runners could be seen coming down from A & B at the top of the box. My approach angle made seeing the control easy. The elites were milling around but soon triangulated on the control with my lead. They passed me running to CPD in the forest over a fence. CPE was straight forward using a swamp as an initial hand rail and a small depression as one got close. GB approached and ran by this control as I was punching. On running out, I asked if he had hit the control. With us around the control, he had missed it. Got to help your team mates. CP F was kitty corner over a hill into a reentrant. Running to a swamp and angling to a depression, CPG was next conquered. Took a bearing to CPH to be sure but DR, "Bent and GB accompanying me, getting lost was not an option.

Back to the trail run uphill for the cut off for CP10, now out of the box. Saw Bash running the opposite way into the box. Took the rough open and thin white routes to this control. This route choice worked but going through the green directly may have been quicker. CP11 was straight forward using the pond and rock piles are attack points, though the control was hard to see in the dense greem. Decided to run through the dried pond towards CP12 but made a major mistake as I got near. Stayed too low on the side slope and missed the control. Corrected twice before hitting it but lost 3 minutes to DR &GB. Yuck !! Cross country and around the swamp to CP13, Bash had caught me with the error and was about 5 seconds ahead. Then it was just a run for home. Ran up the hills to the rough open and across to a fence line. Bash was ahead 3 seconds may be and I was deciding whether it was good ettiquette to attempt a pass in the last open field. Came to hedgerow and Bash wrapped her baseplate compass string around a horny branch. Major tangle and I luckily ended up with a few second lead that I carried to the finish. Just I have to chalk that up to switching to a thumb compass though I still carry a base plate as back up.

A nice start to the Thomass season!! Gators provided chili and hot cider after but did not pig out with the GHO season ending party and the Grey Cup after. Should have navigated better but also should be running faster. Things to improve in later events!

C • Congrats! 3

Had minor gum surgery yesterday on the small tooth in the lower front as the gum had recessed slightly. Dentist took skin from the front of mouth and stitched the hole up. Feel fine after, no pain killers required.
However, to ensure good gum repair and of the area that the skin was taken from, I am not allowed to do rigorous exercise for 7 to 10 days. No hockey, swimming, weights or running for that time period.
Yeech!!

C • My sympathy 1

MTC Swim with Coach Ken. Numbers were low. Warm up 400 m kick with fins, 300m pull breathe every 5 and 100m fast, 40 x 25 IM on 0:40 pace, 10 x 50m kick with fins, hard, easy and 25m hard / 25m easy

Swam a 1:44 100m fast, in the IM set fly time was 0:38 to 0:43, technique was not smooth, back was 0:35, breast was about 0:43 and free was 0:30 as it was the rest stroke before next set. Cramped lower legs in last set so took it easy

Wind Training with Johnny B. Varying sets with lots of hills and work in top gear. Drank 2.5 bottles and ate 2 bars so I would be ready for the run after. Five minute stretch after to loosen up legs.

Nice lazy run to get legs in shape. Ran from the Glen Erin pool to Mississauga Road. Down the Culham trail to the bike park at the 403 and back to Mississauga Road. Uphill on Eglinton and back to the pool. Forgot to wear pedometer but guessed the distance is about 12 km as the short loop is 5.6 km. Tried to run on the grass mostly to toughen ankles and joints

Legs felt good though right knee was a bit weak by the end!! Finally have realized that training should be at slow speed, not 80% of race pace.

The Tree Huggers Invitational!! All the best people in A/R were there and Bash and "Bent did a spectacular job.

KS and I formed the only all Male Master team and headed out at 2:34 pm. With some local knowledge, we head to CP 21 and on to CP 44. At 21, I was confused until I got out of O mode and realized there was no ribbon. We overshot 44 as the rock pile was in a dense ticket. Across the field we ran trail to CP 20, a long way for just 20 points but it got us near the many thirty point controls. Down trail to CP's 32 and 33 was quick. Next CP 26 and down to the map bottom and CP 52. Around the bottom of the pond, we soon hit CP's 37, 46 & 36. Again CP 36 at the sugar shack had no ribbon, leaving me befuddled for a few minutes. Back on trail, we soon hit 47 and decided to take the long road run to 46. See Dr Bill and "Gus at 46, we veered towards 35. First major mistake though!! I had taken the first trail instead of the second, KS got us back on track though. The trail worked but the distance was longer perhaps though "Gus arrived at the same time, different route. Across the dam to CP 24, we jogged the road to trail to a junction and over a hill to CP 53. reversing to the road we soon hit CP 48. Overshot a bit but the area brought back memories as it was our camp ground during the 24 hour Summer Solstice event. KS hugged the tree in true TH fashion and having a green band I followed suit. Time was getting close so we ran to CP 38 in a ditch by trail. We thought about going across road and river to CP 31 but decided to go up the "Green Monster" to CP 22. Away we went with 6 minutes to finish but soon slowed to an uphill crawl. This ski hill was used in a Giant's Rib as a field separator. We were not any faster that day. It was also the photographer's choice location, so we got in the TH slide show. At the top, exhaustion had befuddled our few functional brain cells and we stumbled around looking for the control and were about to give up but for wink from the photographer. We hustled down the hill with 2 minutes to make the cutoff. Full bore we ran up the chalet steps and clocked in at 4:04, 90 minutes DNO.

First and only male team was good for a prize. We picked black hats and shirts each. I did not realize until I got home that both were rare items from the Canadian A/R Championships in Timmins in 2006. What a catch!!

Thanks to all the presentors, sponsors and especially to the Heart and Soul of the Tree Huggers, Bash & 'Bent.

C • Thanks, Sid! 3

Played forward for a change and even got a goal though we lost by one.

MTC Swim with Coach Stephanie. Warm up 400m 2 x (50m finger drag, 50m fist, 50m cross over and 50m swim) 5 x 100m fast kick with fins, 12 x 25m IM 0:05 rest, (25m fly, 25m back Having so much fun did an extra couple.) Main Set 3 x 200m on 4:20, 6 x 100m started at 2:30 pace and decreased to 2:20 and maintained. 3 x 50m BK/FR/BR, 3 x 200m on 4:20, 3 x 100m on 2:15 Cool down, 25m back, 25m breast easy.

Lane attendance low. Arms felt a bit tired after Tuesday. 200m times 3:50 to 4:00, 100m 1:50 to 2:00. Speed was slow but a little more arm strength allows for a better plane though core does most of the work.!!

Won a game for a change 4 to 1. played centre and legs felt good!

MTC Swim with Coach Ken. Warm up 5 x (50m free/breast, 50m breast/back, 50m back/fly 0:10 rest), main set 3 x (3 x (50m kick with fins dolphin side, 50m breast arms, fly kick, 50m back, rest 0:15), 400m pull breathe to one side and rest 0:30)

Felt good. Fly is getting better with each session. Glide is okay but have trouble getting arms clear of the water. Partially due to not wanting to hit people coming towards me.

C • Wow! 3

Legs felt okay after the weekend.

Just to keep my cycling legs in shape!

Pushed the limits a bit. Did maximum set of 10, exhaustion set at -2 notches and -1 further notch if things felt okay. Generally felt great!!

Ball 2 types of crunches and dips with 15 lb weight to exhaustion. Felt fine.

Worked hard on the Bossus ball down one leg balances, dips, raises and rolls. Major leg and arm stretch after to ensure flexibility. Quad flexibility is improving to the point where grabbing a foot is no problem. Hypo extended my knees a few time Sunday but seem fine now.

Picked up controls 15 through 17 in the dark with headlamp. Nice night for a walk in the woods. A bit damp but warm temperatures. Glasses fogged a bit making navigation a bit of a trick. 16 was a bit tricky not being able to see far in the dark

Event: Raid the Hammer
 

Raid the Hammer 2007: Sad race for Silence Beckons as TD retired earlier from racing! Had a replacement but she became sick on the Saturday night so It looked like we were not going to field a team. However, the Foreigners were also sick so GM agreed to race with SB. The race started with the temperature just above 1C but with sunny conditions. Sudden played rabbit for the field though we never saw him. through a woodlot and up a ravine to a trail on a powerline SB started about mid pack. The trail led to a subdivision and an uphill road run to a trail. GM was not used to the subtle planning approach of SB as the Foreigner run on precision navigation. Leaving the trail SB makes the first mistake of the day going up the wrong ravine. Soon realize we kitty corner to the corner though an extra hill climb was involved. Heading north, SB hits a trail and runs it to an open field, heading across it to Kern's Road and the Kerncliffe section. The woods are easy running here so SB jumps from trail to trail towards CP2. Teams can be seen here going every which way as the trails can be confusing. EM is seen in the woods. SB makes a route choice error on going to CP2 but soon corrects. It is decided for GM to do matrix controls 2A & 2B, KS 2D & myself 2C. Returning to CP3, I arrive with GM as KS is already there. We run the field edges to the road crossing and the trails opposite to CP4. We leave the trail a bit early at a spur but careful looking at the map shows the control is just passed this trail. The control is at a rock cut and we have to climb down a crevice before heading towards CP5. The trails lead to CP5 though it is hidden behind a clump of shrubbery.

From CP5 to CP6 is "Walk the Line". We spread out and walk through the dense brush as it is unclear the route choice to the hydro line but not control. It is then just a matter of following the power line trail past a stream curling north to a clearing aback over the stream. We see the Tree Huggers past the turn but still not control and travel up the sides of the stream. At the top we loop past a pond, carefully checking the rock pits for control but not luck. Back down a ravine we are getting antsy without see any control but notice one on a spur just above. Once on the spur, we quickly see the second control and happily scale the escarpment to CP6.

CP6 starts the second matrix. KS will do 6A, myself 6B and the faster GM 6D and 6C. I will trail GM as 6C looks difficult. We run past a road, GM heads for 6D on the cliff edge. After 6B I head down the middle on a bearing for 6C. Many people can be seen all over the place approaching 6C. GM approaches having trouble but it is noticed 6C is in a small rock pit about 25m away. GM gets it as I start to run out with a host of fast people EM and DB and JB of the Lost Bearings, our Masters rivals and Smash of Tree Huggers. Sean Roper starts to past but asks if we have found 6C. Answering the affirmative Sean, reverse. The team units at the road and runs to the red X on the map on on the CP7 and the advanced map section. GM's pace is started to wear out the older SB racers.

At CP7, we load up on M&M's, licource, viewed the Waterdown Falls and head down the scenic trail. We receive our second set of maps. The trails have been quite muddy and slippery all day and I regretted not wearing my football spikes. We crossed the river and climbed the opposite bank to a control at a small waterfall and then have a monstrous climb to the railroad bed. The captains briefing mentions the toughest climb in Raid history and this must be it. It was large rocks though so may be easier than some of the later ravine crossing. All are at cardio maximum on summiting though. The map scale has changed so once on the railroad bed we run south looking for a major corner. We agree we have reached it and head off on a bearing into the woods for CP9. The map has just contours here, not vegetation or water. We reach the correct distance but not control. We head down the valleys to the south but still no luck. Reversing we realize something is wrong and head back to the rail line. Once on top we realize we have not gone far enough as an out of bounds area is to our left. There is a very distinct rail corner which seems misrepresented on the map though. Continuing to the correct corner we soon hit the control but lost :30 for our mistake. Reversing, we hit CP10 on the other side of the rail line and ran trail to CP11. From CP11, we travel down hill to the next adjacent trail, across a swampy area to the next adjacent trail and follow this trail across the river and to CP12. Here groups of 2 hit each control marked M , C1 and C2. KS & I do M which is up a small valley after a wet river crossing. GM and KS run the trail up the hit to C1. Jaime Follas and his team come up behind and pass us here. TriHarder also soon show at CP12. GM and I do C2 which is straight up the ravine opposite the river. Again I curse my lack of cleats as the hill is difficult to climb and descend. We end up using a green section with small saplings as they give some purchase and braking.

Reunited, SB heads along the trail to CP 13. We overshoot an obscure side trail and climb the hill to backtrack to CP13. Jaime tells us in passing we have not gone far enough, wrong! Back on the trail it is just a matter of climbing the trails section back to CP7/14. Once there Mick checks our punch marks, and evidence of a emergency blanket and whistle. Again we stop for snacks and pictures before heading down Waterdown Road. GM remarks that with Foreigners, he never gets a chance to stop and eat and fill up his water bottle. Rarely do they carry over 500 ml of water while SB about 2 l. The Waterdown Road run shows the fatigue in the older SB members as we lag and get passed by 3 junior teams on the Old Waterdown Road section. We hope to pass them in the woods as I have local knowledge. The trail extension from the road has dense bush on the left so we run down until it clears somewhat before heading east. Down to the river, we start to head up from the stream junction but notice the control is past the junction. While still in the circle, it does not seem at the centre. Running the river bed, we take the trail up to the main trail junction, jog south to a side trail and soon hit CP16, just above a stream. Knowing the terrain, I take us on a bearing towards the next control crossing 2 streams, crossing just below the open fields and hitting CP17 in a second ravine. One control left but it is nasty one. We run up the trail to a open field and all the way up the field to the top and travel just below the out of bounds. The terrain is rough with many cuts that are difficult to climb down and up. We pass a couple of younger teams but have a few running us down also. Over a large cut, we soon find CP18 just down a small reentrant. We were hoping others might miss it but no luck. We decide to take the next valley to the main stream and travel the contours on the south side to King's Road. Not a bad choice only the vegetation is mega dense for the 100m before the road. Popping out we see one team ahead and one behind. Running down the road the team behind passes us and we notice they also passed us on Old Waterdown Road. We have been better in the bush. Kitty cornering across the ball diamonds we arrive at a bush section passable to the finish. 2 teams are ahead of us as I try to sneak us into the bush but they notice. We cross a dense green section, another ravine and summit in the school backyard. One team gets ahead but the other has a senior member like SB. We run to the finish, elated!!

Silence Beckons finished 2nd in the Masters category. We would not have moved up a place without the error at CP9. All and all a good race. Thanks to GM for having us traveling at a faster clip than typical. We will feel it tomorrow though.

Had an Epsom salts bath and ice knees and ankles after. Monday felt good and picked up 3 control. Tuesday, back to weights. Leg strength seems good.

C • Sounds like you had fun! 2

Another loss! The ice was bad and hamstrings were a bit tight.

MTC Swim with Coach Stephanie. Warm up 300m, 50m free, 50m shark, 400m kick with fins, front, back, right and left 5m, 24 x 25m IM rest 0:10, 8 x ( 25m choice, 1:00 vertical kick, 25m choice), 10 x 50m fast on 1:10 breathe 5, 4 x 150m rest :20 and 4 x25 back/breast.

Skated hard but lost in a sloppy game.

MTC Swim with Coach Ken. Warm up 400m pull 600m alternating 100m by IM and 100m free, 6 x 100m with 0:10 rest, 400 reverse IM, 4 x 100m free with 0:15 rest, 8 x 25m IM, 2 x 100m with 0:40 rest. Cooldown 400m pull.

Attendance was light. Enjoyed doing 9 length of fly though it was difficult to avoid hitting people. Was not very fast though, swimming the 100m's in 1:55 to 2:00 on cruise speed. Body roll could have been better!

Warm up on 14.

Maximum set and backed off one level and went to exhaustion.

4 sets of abdominal routines on ball averaging about 100 total of 5 different exercises.

Balance on Bossus ball, followed by rigorous stretching.

Light work out after weekend of O-racing.

Random cycle. Legs felt good and was able to maintain near 90 rpm for most.

Did 1 set of 10 at maximum and second to exhaustion at one notch less.

Long leg stretch to help recovery after the weekend.

Beuatiful weather for race start though it was a 1.5 km walk. Started out good taking my time to CP1. Cross country to CP 2 was not an issue. Across stream and up deep valley to CP3 was not and issue. CP3 was interesrting in that it was in a very small ditch, 10", on a ridge yet marked on the map. Lost it going to CP 4. Got distracted by another course's control and ended to far to the east. Relocated using a rootstock after seeing DR, who started 4 minutes behind me. Decide to kitty corner to road and trail to CP5 which went well until I got in the neighbourhood of the control. Decide on taking a bad route choice and had trouble staying in cotact with the map. Got all turned around at one point and decided my compass was wrong. Took out my back up and sure enough, they both pointed in the same direction. Bailed to the trail, ran to the intersection and took a slow bearing to the control but the damage was done. Down the vallet and across a dried creek to CP6 was easy. Cross country to a road and took a bearing to CP7 but travelled by contour and crossed to the saddle when close. Angled out to the trail for the attack of CP8. Used broasd spur and roorstocks as an attack feature and small ditch to lead the ditch and the control. Straight up the ridge from 8 towards CP9 but made a mistake here. Attcked control from the trail aimimg for a slight creek junction. However, missed the junction and got off line. Ended up bailing to nearby road and attacking from a series of rootstocks to hit the control. Too many mistakes at this point.
Took it easy to CP 10 and spiked it. Start to see other racers going to similar controls and hit 11 & 12. Ran across a stream bed to a trail and down to the river crossing. Bridge marked on map but it was just a rope for balance. JT was encouraging at this point. CP 14 was on small trail leading up the trail to 15 and the finish. After punching out check map so as not to miss a control as in the sprint but was fine.

Not bad race but too many lesser mistakes but considering other factors a reasonable weekend.

All the Lost Boys were finished by 12 pm. We retrieved our maps and hit the road at 12:30, stopping for a bite to eat at Quizno's in Leesburg. Continued north to Fredick. On I-70 headed northwest, stopping at the Warford road side rest, just in Pennsylannia. Next I-70 to Breezewood and 30 to I-99 past Altoona. There was a bit of discussion on route choice here. The fast route was longer, I-70 to I-76 to Erie and I-90 to Fort Erie, 360 miles from Warford. It was decided to take the shorter but slower route, I-99 north to 350 through Philipsburg to 320. Joining I-80, this was run for about 20 miles brfore veering north on 153 to 255 to St. Mary and 219 to Bradford and crossing into New York, near Salamanco and Allegheny State Park. North on 219 through Ellicottville, we veered on to I-90 just before Orchard Park. Straight through the border at Fort Eirie, we stop to eat at Niagara Stone Road and arrived in Mississauga at 11:20 pm. It appeared that it was 6 hours either way. The cross country was slow with speeds of 40 mph, difficult navigation but no problems. Whether the Interstate was faster is an item for future investigations.

Day 2 Green X - Splits

Day 2 Green X - Splits

US Champs 1st day at Prince Williams Forest. Weather cool but sunny. Start was on a hilltop just passed a small bridge.
Started out great spiking CP 1, 2, 3, 4 & 5. Saw HC at 1. A bit green going along the hillside to 2. CP3 was a long crosscountry. Crossed two stream beds and hit a road. Followed road to trail just before the bridge. Took trail north. HC came up behind. Left trail just past second dip, passed 5, staying low to hit CP3 in a ditch. Reversed to hit CP 4. CP5 was just a bit to the east. Blow CP 6 badly. Should have gone to CP 3 and over but decided to go directly at it and just missed it. Bad correction cause me 20 minutes!! Saw 3 known features but made bad mistakes in taking bearings to 6. When on a bearing through very green section to hill top. Followed contours to 7. Came through the green to white and 7 was just to the right. Kitty cornered t road, bridge and CP 8 and water stop. Up road to trail and clearing and trail to 9. The control feature seemed a bit off and DR mentioned so after. Trails through cottages and CP 10. Across creek to right of way. Almost went the wrong way but corrected the map and compass. Made small mistake looking for 11 in the stream ditch rather than the slight ditch over the stream. Back on the right of way and the finish. Stayed focussed a bit better at the end than yesterday. Mistake meant 20 minutes and was critical.
Mentally a bit better but perhaps still a bit distracted!! Nice forest and course though!

Went to the reception at the National Marine Musem. Interesting place tracing the history of the marines. Opened in 2006 and is architecturally designed to symbolize the famous planting of the US map at Iwo Jima. Suspended aircraft in the main foyer added to the favour. Awards for the sprint and WRE were handed out after a 40th birthday celebration for the Quantico O-Club. Notable winners, Eugene in the M40 sprint, Mike Smith in the WRE, and Katarina Smith second female in the WRE.

Day 1 Green X - Splits

Day 1 Green X - Splits

Event: US Champs
 

US Champs at Prince William Forest Park Brutal race!! Started bad, off line to control 1. Got going slow to CP 2 and dithered through the woods. CP 3 was straight forward but messed up big time on CP4. Thought it was further, yet it was by the trail, like a white control. Did not realize the error until, I backtracked from CP 5. CP6 was no problem! Started off to CP7 planning to hit the trail to the right but got messed up and ended too far to the right. Hit trail and went the wrong way. Realized error and went west to hit stream. Backtracked to control but lost major time. Cross country to CP 8 was good, kitty cornered to CP9. Reeled off 9, 10, 11, 12, 13, 14 and 15. Totally ran by 16 on the way the finish and CP 17.

Very ugly race! Perhaps mentally a mess!!

Left Breezewood at 9:40 am and took 70 south to 522 and south through Berkely Springs to Winchester. Took 82 to 66 and est to 234 south. Got off at Manassas fat 12:15 pm for lunch at Salvadorean restaurant. Had 2 tongue tacos and a chicken one. Back on the road at 1 pm arrived at Prince William Forest at 1:40 pm. Did sprint model course but did not help in race.

C • Problems in race 2

Sprint Green - Splits

MTC Swim. Warmup - 600m pull, 400m kickwith fins, board, side, back and fly, 400m swim , 2 x 100m on 2:15, 300m, 3 x 100m, 200m, 4 x100m, 200m pull, 200 m cool down.

Light attendance and no coach. Was slow this morning only doing 1:55 to 2:00 for the 100m. Felt like I was using my arms not core to swim. May be 2 missed sessions were the problem.

On the road to the US Champs with EM, DR, HC and RC. Left T.O. at 10:30 pm. Took the I-90 to Erie, I-95 south, onto 422 to Indiana south on 220 and 76 east to 70 and Breezewood for the night. Arrived at 7:30 pm. Looks like good weather for the races for the weekend.