Training Log Archive: AnvilIn the 31 days ending Oct 31, 2012:
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Wednesday Oct 31, 2012 #
12 PM
Orienteering 46:34 3.83 km (12:10 / km) +111m 10:38 / km
ahr:115 max:155 shoes: Inov8 X-Talon 212 2012
Collecting stands from P2P. Had to pull the pin and leave stands west of Weirs Lane.
Still got that Indian Buffet feeling in my guts, just without the external symptoms.
Still got that Indian Buffet feeling in my guts, just without the external symptoms.
3 PM
Orienteering 45:00 [2] 6.0 km (7:30 / km)
shoes: Inov8 X-Talon 212 2012
Putting out flags for special nav training and then collecting the SI off them.
Tuesday Oct 30, 2012 #
5 PM
Running - Trail intervals 51:48 8.5 km (6:06 / km) +243m 5:20 / km
ahr:132 max:180 shoes: Inov8 X-Talon 212 2012
Oh yah - TNT.
Just Dr. PBV and Sarah - what a sorry state is has become in my absence. Robin was telling me about how it starts early now and they guy who takes core has no idea what's going on.
Anyway, 7x4'/2' along the winter rally route. Got through it in 6.5 reps. Was worried Robin would race me in the final rep, so tricked him into thinking the final road section was longer. It worked, he dumb.
Felt great to be running fast again, but kinda happy no one was there to really make me push hard - I imagine it wouldn't have been pretty.
Just Dr. PBV and Sarah - what a sorry state is has become in my absence. Robin was telling me about how it starts early now and they guy who takes core has no idea what's going on.
Anyway, 7x4'/2' along the winter rally route. Got through it in 6.5 reps. Was worried Robin would race me in the final rep, so tricked him into thinking the final road section was longer. It worked, he dumb.
Felt great to be running fast again, but kinda happy no one was there to really make me push hard - I imagine it wouldn't have been pretty.
Monday Oct 29, 2012 #
4 PM
Running - Trail 34:41 5.0 km (6:56 / km) +17m 6:49 / km
ahr:126 max:174 shoes: Kinvara: Blue & Fluoro Green
Out with Dr. PBV for a very easy cruise on the Westdale trails.
Chilly and overcast, but we dodged the rain. Sassafrass was a bit of a mess and we had to take it pretty slow - me still breaking in the gripless Kinvaras and the Dr. with his gimpy ankle.
Feeling under the weather again, but not actually getting sick. Frustrating.
Chilly and overcast, but we dodged the rain. Sassafrass was a bit of a mess and we had to take it pretty slow - me still breaking in the gripless Kinvaras and the Dr. with his gimpy ankle.
Feeling under the weather again, but not actually getting sick. Frustrating.
Sunday Oct 28, 2012 #
Event: Peak-2-Peak Enduro
8 AM
Running - Trail 40:00 [1] 5.0 km (8:00 / km)
shoes: Inov8 BareGrip 200
Putting out the SI units on the kids courses before P2P.
Happy with the day considering the amount of time I spent on it. Big plans for the next one.
Happy with the day considering the amount of time I spent on it. Big plans for the next one.
Saturday Oct 27, 2012 #
4 PM
Orienteering 45:00 [1] 6.0 km (7:30 / km)
Putting out stands for tomorrows P2P and then checking a few stands that had been accidently untaped (by no one in particular). Timed it just right and missed all the rain!
Thanks to Bash and 'Bent for doing the hard yards in the gross part of the map. I'd like to point out now that the courses were set by Sudden.
Thanks to Bash and 'Bent for doing the hard yards in the gross part of the map. I'd like to point out now that the courses were set by Sudden.
C • Fun! 5
Friday Oct 26, 2012 #
Note
'The ice has really melted in that one'
5 PM
Running - Trail 45:07 [3] 10.0 km (4:31 / km) +80m 4:20 / km
shoes: Kinvara: Blue & Fluoro Green
Breaking the new marathon shoes on the road.
Home, waterfront and finishing at The Meatball Shoppe for dinner.
The run itself reminded me a lot of those handful of months living in Cardiff - misty rain, busy roads, slummy townhouses... good memories!
Home, waterfront and finishing at The Meatball Shoppe for dinner.
The run itself reminded me a lot of those handful of months living in Cardiff - misty rain, busy roads, slummy townhouses... good memories!
Thursday Oct 25, 2012 #
Note
Just a quick word on NAOCs. No need to add to the glowing reports, I agree with all of them. Just my thought:
I haven't enjoyed traditional orienteering like that in a long time, probably since the last NAOCs. I will make more of an effort to go to more events in the future.
Spectating the relay brought back great memories of coaching the Tassie team at the Aus Schools Champs for those couple of years. Seeing AdventureGirl! calmly and competently anchoring the Canada 2 girls team to 2nd place was very cool. I can't claim to have had much to do with her athletic development (apart from instilling some much needed Aussie toughness in her), but I imagine Hammer's heart grew three sizes that day.
It's a shame there isn't a similar event (the Aus Schools Champs) over here on this continent. I can really see now what a valuable event it is in the junior/senior athlete pathway.
I haven't enjoyed traditional orienteering like that in a long time, probably since the last NAOCs. I will make more of an effort to go to more events in the future.
Spectating the relay brought back great memories of coaching the Tassie team at the Aus Schools Champs for those couple of years. Seeing AdventureGirl! calmly and competently anchoring the Canada 2 girls team to 2nd place was very cool. I can't claim to have had much to do with her athletic development (apart from instilling some much needed Aussie toughness in her), but I imagine Hammer's heart grew three sizes that day.
It's a shame there isn't a similar event (the Aus Schools Champs) over here on this continent. I can really see now what a valuable event it is in the junior/senior athlete pathway.
Wednesday Oct 24, 2012 #
4 PM
Running - Trail 31:03 [2] 4.84 km (6:25 / km) +133m 5:39 / km
shoes: NB MT110 2012b
Oh yeah, back in the Deeviousness.
I've been feeling lacklustre since getting back from NAOCs, like being on the verge of getting sick - but I guess I just needed a few good nights sleep, after the workdrivesleepdriveraceeatsleepeatraceeatsleepracedrive weekend.
Canterbury, Groundhog High (with slight stop to enjoy the view), K2 and Zombielands. The valley was looking great as usual, just a little slippy in places with layers of wet leaves and slick ground.
K2 is that deadly combination of crazy and beautiful at the moment, you know you shouldn't try to run fast down it, but it's just too exhilarating not too.
I've been feeling lacklustre since getting back from NAOCs, like being on the verge of getting sick - but I guess I just needed a few good nights sleep, after the workdrivesleepdriveraceeatsleepeatraceeatsleepracedrive weekend.
Canterbury, Groundhog High (with slight stop to enjoy the view), K2 and Zombielands. The valley was looking great as usual, just a little slippy in places with layers of wet leaves and slick ground.
K2 is that deadly combination of crazy and beautiful at the moment, you know you shouldn't try to run fast down it, but it's just too exhilarating not too.
Monday Oct 22, 2012 #
9 AM
Orienteering race 15:30 [3] 2.7 km (5:44 / km) +70m 5:05 / km
shoes: Inov8 X-Talon 212 2012
NAOC Sprint
I'm content with the results of the other 2 races, but the more I think about this one, the more disappointed I get. No big errors, just mediocre in all regards.
Did all the things I pride myself in not doing during a sprint; not planning ahead, no control flow, poor exit direction, not checking codes and most importantly, not running on 'the edge' - again finished the race feeling like I'd just done a long warm up.
I guess these things aren't automatic - I'm going to be more vigilant in giving myself a talking to before a race to make sure this doesn't happen again.
Great area for a sprint, switching constantly between the fast forest and the PEEC grounds - it got the better of me today.
I'm content with the results of the other 2 races, but the more I think about this one, the more disappointed I get. No big errors, just mediocre in all regards.
Did all the things I pride myself in not doing during a sprint; not planning ahead, no control flow, poor exit direction, not checking codes and most importantly, not running on 'the edge' - again finished the race feeling like I'd just done a long warm up.
I guess these things aren't automatic - I'm going to be more vigilant in giving myself a talking to before a race to make sure this doesn't happen again.
Great area for a sprint, switching constantly between the fast forest and the PEEC grounds - it got the better of me today.
Saturday Oct 20, 2012 #
12 PM
Orienteering 1:55:48 [3] 13.2 km (8:46 / km) +600m 7:09 / km
shoes: Inov8 X-Talon 212 2012
NAOC Long
Amazing sleep and woke feeling fresh and ready to run.
Sloppy on the first 2 controls, but got my act together and ran well on the first technical section (more awesome white woods and rock detail). Made a 3 minute route choice error on #10 and 30 secs on both #9 and #17 - trouble spotting the feature in the circle. Also lost time on #11 after banging my knee hard and having to walk/hobble for a minute.
Apart from that the race was pretty clean. Then late in the course that I realised I wasn't feeling tired/surprised I hadn't caught anyone having made no real mistakes. Almost on cue Nick Barrable (-9mins), burst past and the penny dropped - I'd been running the race at smt pace (one downside of not having the Garmin HR feedback).
I stick with him for a bit and remember how you should run whilst racing. Finish off the course again with no real dramas, despite 2 massive stacks (one right in front of the camera, which was thankfully offline).
Lack of tiredness/soreness at the end confirms my softness.
Amazing sleep and woke feeling fresh and ready to run.
Sloppy on the first 2 controls, but got my act together and ran well on the first technical section (more awesome white woods and rock detail). Made a 3 minute route choice error on #10 and 30 secs on both #9 and #17 - trouble spotting the feature in the circle. Also lost time on #11 after banging my knee hard and having to walk/hobble for a minute.
Apart from that the race was pretty clean. Then late in the course that I realised I wasn't feeling tired/surprised I hadn't caught anyone having made no real mistakes. Almost on cue Nick Barrable (-9mins), burst past and the penny dropped - I'd been running the race at smt pace (one downside of not having the Garmin HR feedback).
I stick with him for a bit and remember how you should run whilst racing. Finish off the course again with no real dramas, despite 2 massive stacks (one right in front of the camera, which was thankfully offline).
Lack of tiredness/soreness at the end confirms my softness.
Friday Oct 19, 2012 #
12 PM
Orienteering race 45:50 [4] 5.0 km (9:10 / km)
shoes: Inov8 Oroc 280
NAOC Middle
Pretty much the result I expected. Work, drive, sleep, drive, race isn't a winning formula - but you play the hand your dealt.
Mistakes wise, there was 3 x 2minuters and a handful of 15-30 seconders put me well out of contention.
On the plus side, I was really pleased with how strong I felt running in the terrain given limited preparations and the summers KneeGate - just a shame it was often in the wrong direction.
Forgot to tape my laces and spent the entire race doing them up.
Great course - loved running in the white sections of forest.
Pretty much the result I expected. Work, drive, sleep, drive, race isn't a winning formula - but you play the hand your dealt.
Mistakes wise, there was 3 x 2minuters and a handful of 15-30 seconders put me well out of contention.
On the plus side, I was really pleased with how strong I felt running in the terrain given limited preparations and the summers KneeGate - just a shame it was often in the wrong direction.
Forgot to tape my laces and spent the entire race doing them up.
Great course - loved running in the white sections of forest.
Wednesday Oct 17, 2012 #
1 PM
Orienteering 1:11:58 6.67 km (10:47 / km) +164m 9:36 / km
ahr:124 max:154 shoes: Inov8 X-Talon 212 2012
Hanging ribbons for P2P. Suspect one in the wrong spot. Epic thorns in places.
3 PM
Orienteering 43:04 2.5 km (17:12 / km) +32m 16:10 / km
ahr:110 max:149 shoes: Inov8 X-Talon 212 2012
Then, hanging flags and punches for ARK Attack/ARX and DGL training sessions. Beauty day - funny how last month 15C felt cold, now it's balmy!
Sunday Oct 14, 2012 #
Event: The Great Toronto Rogaine
8 AM
Orienteering race 5:32:37 44.72 km (7:26 / km) +554m 7:00 / km
ahr:136 max:168 shoes: NB Minimus MT20
Great Toronto Rogaine with Bender.
Just an awesome, well put together event. The whole time I was racing I just couldn't help to be in awe of how well such a small group of TOC members had done.
Early in the race we both realised we had made a fatal error in not doing it by bike - but made the best of it and pushed hard (for most of the day!).
Got the bulk of the running out early; headed up to Mt. Pleasant Cemetary via the Brickworks, then Sunnybrook Park all the way to Warden Woods - connected by a perfectly timed bus.
More travel between the parks from there on out - Morningside, L'Amoreaux, Bestview and G. Ross with a few jump on and off for photo controls. Then a long subway ride back to the finish, where we scooped up Double_Downon11 and ran the final km back to the park, where Bender treated us to one of the best views of the Toronto skyline.
With a race like this, you're at the mercy of the gods at some point with the public transport, luckily a lot of the luck was mitigated by planner extraordinaire Bender, I was so lucky to have him doing all the brain work on this one - we only once had to wait longer than 5 minutes for a bus or subway and we were always entering and exiting the parks at the best location to pick up our next lift.
The only time the city beat us was with the food. We'd always planned to pick up food at stores when we came across them/when it was convenient and were looking forwards to a McDonalds stop when one appeared to us.
It never did! Whenever we wanted it, it wasn't there - you want a coffee, the Starbucks in on the opposite side of a busy intersection and the next bus is in 3 minutes. 'Convenience' store? No such thing on Sunday.
We ended up taking a special bus trip just to get a McDonalds in one of Benders old hoods before G. Ross!
But, I wouldn't want to do it any other way - such a cool way to see such a rambling, sprawly city. Bender was the perfect team mate for a race like this - I'd never have been able to get around to all those parks in the time we had and finishing off with Cinnabons was the bomb.
Good day. Thanks to TOC again, just excellent.
Just an awesome, well put together event. The whole time I was racing I just couldn't help to be in awe of how well such a small group of TOC members had done.
Early in the race we both realised we had made a fatal error in not doing it by bike - but made the best of it and pushed hard (for most of the day!).
Got the bulk of the running out early; headed up to Mt. Pleasant Cemetary via the Brickworks, then Sunnybrook Park all the way to Warden Woods - connected by a perfectly timed bus.
More travel between the parks from there on out - Morningside, L'Amoreaux, Bestview and G. Ross with a few jump on and off for photo controls. Then a long subway ride back to the finish, where we scooped up Double_Downon11 and ran the final km back to the park, where Bender treated us to one of the best views of the Toronto skyline.
With a race like this, you're at the mercy of the gods at some point with the public transport, luckily a lot of the luck was mitigated by planner extraordinaire Bender, I was so lucky to have him doing all the brain work on this one - we only once had to wait longer than 5 minutes for a bus or subway and we were always entering and exiting the parks at the best location to pick up our next lift.
The only time the city beat us was with the food. We'd always planned to pick up food at stores when we came across them/when it was convenient and were looking forwards to a McDonalds stop when one appeared to us.
It never did! Whenever we wanted it, it wasn't there - you want a coffee, the Starbucks in on the opposite side of a busy intersection and the next bus is in 3 minutes. 'Convenience' store? No such thing on Sunday.
We ended up taking a special bus trip just to get a McDonalds in one of Benders old hoods before G. Ross!
But, I wouldn't want to do it any other way - such a cool way to see such a rambling, sprawly city. Bender was the perfect team mate for a race like this - I'd never have been able to get around to all those parks in the time we had and finishing off with Cinnabons was the bomb.
Good day. Thanks to TOC again, just excellent.
Saturday Oct 13, 2012 #
8 AM
Running - Trail 1:49:44 16.59 km (6:37 / km) +337m 6:00 / km
ahr:128 max:170 shoes: NB MT110 2012b
Most excellent smt. Feeling pretty decent for a change.
Trix was going mega-fauna crazy, had to pull her away from a man-deer that was having none of her crap.
Trix was going mega-fauna crazy, had to pull her away from a man-deer that was having none of her crap.
Friday Oct 12, 2012 #
7 PM
Running - Trail race 39:46 9.44 km (4:13 / km) +96m 4:01 / km
ahr:168 max:177 shoes: NB MT110 2012b
Trek or Treat 10K.
I entered this before KneeGate, so decided to use this as a bit of a test to see how far back I am compared to last year.
Result - 1:30 slower. Hard to gauge that exactly, I think it just shows more of a lack of quality TNT work and other races. I was working as hard as I felt I could, but my HR trace was a good 10 bpm less than last year, guess I just need to learn how to run fast again.
Second place again, to a different guy than last year. Had him in my sights for the first half and felt like I was slowly reeling him in, but started to get a pretty wicked stitch after about 5k. So the other thing I need to get back on is the core work.
I entered this before KneeGate, so decided to use this as a bit of a test to see how far back I am compared to last year.
Result - 1:30 slower. Hard to gauge that exactly, I think it just shows more of a lack of quality TNT work and other races. I was working as hard as I felt I could, but my HR trace was a good 10 bpm less than last year, guess I just need to learn how to run fast again.
Second place again, to a different guy than last year. Had him in my sights for the first half and felt like I was slowly reeling him in, but started to get a pretty wicked stitch after about 5k. So the other thing I need to get back on is the core work.
Thursday Oct 11, 2012 #
4 PM
Running - Trail 39:24 5.67 km (6:57 / km) +118m 6:18 / km
ahr:127 max:156 shoes: NB MT110 2012b
Quick little spin round the trails after setting up ARK. Bruce, K2, Groundhog High. Bit of terrain running on the northern slope of Canterbury to get back - crunchy orange leaves, open forest and cool temps. Perfection.
C • SMT? 4
Monday Oct 8, 2012 #
9 AM
Running - Trail 1:17:46 12.35 km (6:18 / km) +239m 5:44 / km
ahr:132 max:162 shoes: NB MT110 2012b
Textbook awesome cool and crisp Autumn trail run. In the Deeve with Super and Trix.
Topics of conversation included the aerodynamics of vomit when released from a speeding taxi, likely podium position at this years Raid and the feeding patterns of the bottom dwelling Turbot.
First experience with the K2 temperature inversion of the season.
Topics of conversation included the aerodynamics of vomit when released from a speeding taxi, likely podium position at this years Raid and the feeding patterns of the bottom dwelling Turbot.
First experience with the K2 temperature inversion of the season.
Sunday Oct 7, 2012 #
Running - Trail warm up/down 25:00 [1] 4.5 km (5:33 / km)
shoes: Inov8 Oroc 280
More proof I wasn't working hard enough out there, was able to comfortably cruise back to the assembly area with ease.
10 AM
Orienteering race 1:40:50 14.59 km (6:55 / km) +174m 6:31 / km
ahr:153 max:168 shoes: Inov8 Oroc 280
Ontario Long Champs
I suspected I would be able to back up after two decent races the day before - significant losses on #2, 3, 9, 12, 14, 17, 18 & 22!
I just can't seem to push the running speed and keep concentration up on technical long races. I'm aware of the problem, but I just don't have the motivation to work on it - I'm content to hold out for the hilly, runnable, route-choice-y long races when they come around.
Still really enjoyed the race, haven't run on that part of the map at all before today. Really enjoyed the easier running section to the east of the Falls and running with Bender through 9-13.
Need to get new shoes before NAOC, the Orocs have clocked up 600km - best orienteering shoe I've ever owned, but was feeling the studs today through every footstep on rock!
I suspected I would be able to back up after two decent races the day before - significant losses on #2, 3, 9, 12, 14, 17, 18 & 22!
I just can't seem to push the running speed and keep concentration up on technical long races. I'm aware of the problem, but I just don't have the motivation to work on it - I'm content to hold out for the hilly, runnable, route-choice-y long races when they come around.
Still really enjoyed the race, haven't run on that part of the map at all before today. Really enjoyed the easier running section to the east of the Falls and running with Bender through 9-13.
Need to get new shoes before NAOC, the Orocs have clocked up 600km - best orienteering shoe I've ever owned, but was feeling the studs today through every footstep on rock!
Saturday Oct 6, 2012 #
Running - Trail warm up/down 25:00 [1]
shoes: Inov8 X-Talon 212 2012
Days warm up and cool down.
11 AM
Orienteering race 35:20 5.7 km (6:12 / km) +148m 5:29 / km
ahr:169 max:183 shoes: Inov8 X-Talon 212 2012
Ontario Middle Champs.
Really, that couldn't have gone any better - injured through August and basically no orienteering since March, so a 4th overall and 2 mins behind Kemp is all I could ask for. (Though I have to admit, I'd be happy with 10th, as long as I was still 2 secs in front of my closest competitor)
45 secs on a parallel error at #3 and a handful of 5-20 sec hooks and hesitations. A few very basic errors - losing total contact and having to stop, reorient the map and refind which control I was going to, so hopefully got it out of my system.
Really enjoyed the course and area.
Really, that couldn't have gone any better - injured through August and basically no orienteering since March, so a 4th overall and 2 mins behind Kemp is all I could ask for. (Though I have to admit, I'd be happy with 10th, as long as I was still 2 secs in front of my closest competitor)
45 secs on a parallel error at #3 and a handful of 5-20 sec hooks and hesitations. A few very basic errors - losing total contact and having to stop, reorient the map and refind which control I was going to, so hopefully got it out of my system.
Really enjoyed the course and area.
4 PM
Orienteering 16:43 4.01 km (4:10 / km) +12m 4:06 / km
ahr:173 max:180 shoes: Adidas Adizero
Ontario Sprint Champs.
Was looking forward to this and it didn't disappoint. Good route choice legs ending with tricky controls if you didn't pay attention and finishing off with the conundrum of narrow gaps and levels in the residences. Easily one of the best sprints I've done in North America.
Will have to look at splits, but think I picked a few sub-par routes on the early section and then lost 20 secs on #14 in the residences - I went straight for the right gap, but the fences threw me and I though it impassable. Once I worked out how the gaps worked, I think I made all the right choices through the residences where it counted.
A good placing again, but well off the pace of the Belgian. Good thing people from countries named after waffles don't count.
Was looking forward to this and it didn't disappoint. Good route choice legs ending with tricky controls if you didn't pay attention and finishing off with the conundrum of narrow gaps and levels in the residences. Easily one of the best sprints I've done in North America.
Will have to look at splits, but think I picked a few sub-par routes on the early section and then lost 20 secs on #14 in the residences - I went straight for the right gap, but the fences threw me and I though it impassable. Once I worked out how the gaps worked, I think I made all the right choices through the residences where it counted.
A good placing again, but well off the pace of the Belgian. Good thing people from countries named after waffles don't count.
Thursday Oct 4, 2012 #
3 PM
Running - Trail warm up/down 30:00 [1]
4 PM
Running - Trail 31:52 6.02 km (5:18 / km) +150m 4:42 / km
ahr:156 max:179 shoes: Inov8 X-Talon 212 2012
Pre-TNT, SanctuaRally - 3x2k loops, increasing pace per lap. Brutal & sluggish - I will be tough to beat this weekend.
Note to self, bring water if I'm going to do a tough session before ARK. The 10 minutes I just spent writhing on the floor with cramp was not enjoyable.
Trix helped by licking my elbow and Tracy was upstairs using the amenities and couldn't hear my wails of agony.
Note to self, bring water if I'm going to do a tough session before ARK. The 10 minutes I just spent writhing on the floor with cramp was not enjoyable.
Trix helped by licking my elbow and Tracy was upstairs using the amenities and couldn't hear my wails of agony.
Wednesday Oct 3, 2012 #
3 PM
Orienteering 20:14 [1] 1.48 km (13:40 / km) +24m 12:39 / km
Tuesday Oct 2, 2012 #
2 PM
Running - Trail 41:04 [3] 7.47 km (5:30 / km) +39m 5:21 / km
shoes: Inov8 X-Talon 212 2012
More Brucing. Yaremko-Ridley - Calcium Pits to Kilbride and back.
Mincing princess on the way out, so gave myself a talking to and upped the pace on the way back.
Sweet section of trail, awesome conditions too. No complaints.
Mincing princess on the way out, so gave myself a talking to and upped the pace on the way back.
Sweet section of trail, awesome conditions too. No complaints.
5 PM
Core & Strength 25:00 [2]
Lots of ARK core tonight.
Monday Oct 1, 2012 #
3 PM
Running - Trail 55:23 [2] 7.44 km (7:27 / km) +105m 6:57 / km
shoes: Inov8 X-Talon 212 2012
Back at Louth to do a bit more of the Bruce. Not feeling amazing, not much sleep and no coffee was the culprit.
Nothing new as I'd run this a lot for GRR but I'd forgotten how technical this section of trail was. Lots of slippery limestone. There is no water in any of the streams. Louth Falls (the one people crossed from CP3 to 4 in the race) was totally dry.
Nothing new as I'd run this a lot for GRR but I'd forgotten how technical this section of trail was. Lots of slippery limestone. There is no water in any of the streams. Louth Falls (the one people crossed from CP3 to 4 in the race) was totally dry.