Training Log Archive: AnvilIn the 7 days ending Nov 24, 2012:
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Saturday Nov 24, 2012 #
10 AM
Running - Trail 1:24:54 12.44 km (6:50 / km) +282m 6:08 / km
ahr:123 max:170 shoes: NB MT110 2012b
Respectable starting time smt, with Dr. PBV, menzies, Jonkins, Trix and Bruce.
DV was gorgeous with a light dusting of snow. Trails a bit slippy in places, but generally awesome. Trix gave Bruce some good lessons on mega-fauna harassment.
DV was gorgeous with a light dusting of snow. Trails a bit slippy in places, but generally awesome. Trix gave Bruce some good lessons on mega-fauna harassment.
2 PM
Climbing 25:00 [2]
What what! Climbing at Gravity with Dang and menzies.
Possibly a little too soon after WTM as I re-strained a shoulder muscle stretching for a hold a little too far out of reach - but enjoyed it.
Started with 2 easy routes; was climbing next to a group of kids having a birthday party so felt a little self conscious - but was easily dominating them so wasn't so bad.
Lots of fun, will defo do more. Pretty sure my forearms are already bigger.
Possibly a little too soon after WTM as I re-strained a shoulder muscle stretching for a hold a little too far out of reach - but enjoyed it.
Started with 2 easy routes; was climbing next to a group of kids having a birthday party so felt a little self conscious - but was easily dominating them so wasn't so bad.
Lots of fun, will defo do more. Pretty sure my forearms are already bigger.
Thursday Nov 22, 2012 #
4 PM
Running - Trail 33:52 [2] 4.39 km (7:43 / km) +136m 6:41 / km
shoes: NB Minimus MT20
Cruise up the Dundurn stairs then ARK set up. Tired today.
Wednesday Nov 21, 2012 #
4 PM
Orienteering 45:55 [2] 4.02 km (11:25 / km) +134m 9:47 / km
shoes: NB MT110 2012b
ARK setup. I heart Chedoke.
Tuesday Nov 20, 2012 #
5 PM
Running - Trail 15:00 [1] 2.0 km (7:30 / km)
shoes: NB MT110 2012b
Jogging during the ARK nav course in KW.
No lasting damage from the weekend. Forearms the worst, abs sore from the cramp and top of right foot from an awkward impact. Will be ready to dominate the O-Cup on the weekend.
No lasting damage from the weekend. Forearms the worst, abs sore from the cramp and top of right foot from an awkward impact. Will be ready to dominate the O-Cup on the weekend.
Monday Nov 19, 2012 #
Note
(rest day)
So WTM thoughts.
The main thing that went wrong was seriously underestimating the difficulty of the obstacles and upper body fatigue after 6 hours of racing. As I've never had trouble with them in regular races (since the longest I've done was 1.5 hours), it never once entered my mind that that would be a problem. When talking with Trav the night before I left, he mentioned never going anaerobic - it never happened whilst I was running, but the way I attacked the climbing obstacles in the first loop - I was fast burning what little furniture I store in my arms and chest.
What I would do differently next time would be slower in general over the whole course:
Take advantage of the broth and warmth in the aid stations from the second lap onwards
Warm up in the showers immediately after each lap - so there's no need to take off all your wet gear to warm up in the pit (and then have it freeze on you :/)
Take all penalties (either an extra 200m run or an ice plunge 'Arctic Enema' obstacle) whenever that was an option to conserve arm strength.
Just those little tweaks would have allowed 5 laps easily and I think 6 or 7 were within reach (at that point the distance may have become more of a factor, so it's hard to say what would have happened there)
Definitely a learning experience, I would like to do it again next year to do better - it's one of those unfinished business things.
The main thing that went wrong was seriously underestimating the difficulty of the obstacles and upper body fatigue after 6 hours of racing. As I've never had trouble with them in regular races (since the longest I've done was 1.5 hours), it never once entered my mind that that would be a problem. When talking with Trav the night before I left, he mentioned never going anaerobic - it never happened whilst I was running, but the way I attacked the climbing obstacles in the first loop - I was fast burning what little furniture I store in my arms and chest.
What I would do differently next time would be slower in general over the whole course:
Take advantage of the broth and warmth in the aid stations from the second lap onwards
Warm up in the showers immediately after each lap - so there's no need to take off all your wet gear to warm up in the pit (and then have it freeze on you :/)
Take all penalties (either an extra 200m run or an ice plunge 'Arctic Enema' obstacle) whenever that was an option to conserve arm strength.
Just those little tweaks would have allowed 5 laps easily and I think 6 or 7 were within reach (at that point the distance may have become more of a factor, so it's hard to say what would have happened there)
Definitely a learning experience, I would like to do it again next year to do better - it's one of those unfinished business things.
Sunday Nov 18, 2012 #
5 AM
Running - Trail 3:40:00 [3] 16.0 km (13:45 / km)
shoes: Inov8 BareGrip 200
WTM Lap 4.
Got up at the coldest time of the night (-3) and headed out with Joe. We toyed with a 1am loop, but I was still cramping and feeling sick from the amount of food I'd eaten.
New plan was to stop at each aid station and have a cup of broth. Again slow to start up, but having shorter targets made this final lap easily doable and I never cramped once!
At the second station met a guy who was on his 7th lap, told me if you finished before 10am (24 hours) your result wouldn't count. Threw me for a loop, as at that point wasn't planning on a 5th and that would mean I'd have to stretch this lap out to 5 hours to count in the overall results. Hung out in this station for 45 mins until I decided just to go ahead and finish the lap, results be dammed. When I met them again at the next station his supporters told me they'd checked with the finish and were wrong, as long as you finished the lap your results would count.
So trotted along happily after that. The rest had been good for me and I managed all the compulsory obstacles no problems (took most of the alternatives on the penalty obstacles though). Some were super icy and scary, but was very happy to find that Balls to the Wall had been closed outright as it had iced up so much it was impossible/dangerous to complete!
When the sun came up, it the radiant heat was so invigorating!
Felt very good running the final mile and was seriously contemplating doing a 5th as I still had over an hour to start it if I wanted. Decided against it as 1) I didn't want something bad to happen and end up disqualified, 2) didn't want push my luck and end up broken.
Got up at the coldest time of the night (-3) and headed out with Joe. We toyed with a 1am loop, but I was still cramping and feeling sick from the amount of food I'd eaten.
New plan was to stop at each aid station and have a cup of broth. Again slow to start up, but having shorter targets made this final lap easily doable and I never cramped once!
At the second station met a guy who was on his 7th lap, told me if you finished before 10am (24 hours) your result wouldn't count. Threw me for a loop, as at that point wasn't planning on a 5th and that would mean I'd have to stretch this lap out to 5 hours to count in the overall results. Hung out in this station for 45 mins until I decided just to go ahead and finish the lap, results be dammed. When I met them again at the next station his supporters told me they'd checked with the finish and were wrong, as long as you finished the lap your results would count.
So trotted along happily after that. The rest had been good for me and I managed all the compulsory obstacles no problems (took most of the alternatives on the penalty obstacles though). Some were super icy and scary, but was very happy to find that Balls to the Wall had been closed outright as it had iced up so much it was impossible/dangerous to complete!
When the sun came up, it the radiant heat was so invigorating!
Felt very good running the final mile and was seriously contemplating doing a 5th as I still had over an hour to start it if I wanted. Decided against it as 1) I didn't want something bad to happen and end up disqualified, 2) didn't want push my luck and end up broken.