Training Log Archive: bill_lIn the 7 days ending Oct 26, 2009:
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Sunday Oct 25, 2009 #
Run warm up/down 15:00 [1]
shoes: inov8 roclite 320
Warm up for a run out at Rockwoods.
Orienteering 1:42:53 ***
spiked:11/13c shoes: inov8 roclite 320
Rockwoods.
Was a little worried about hunters but nothing was mentioned on the dept of conserv website. Got out to the parking lot and there were small orange signs posted at the entrances of the parking lots - no parking for hunting purposes. It's just bow season and I figured that most hunters would be out of the woods by 10AM and I was wearing a bright red top, I went ahead and ran....
The first map of the Grunt. 7 months since I looked at the map so I didn't remember much. And since I hadn't run the course, even I wasn't sure what the best skip was. 1, 5, 7, or 10?
1 eliminates a tough nav section and a hill climb.
5 eliminates distance
10 eliminates a hill and makes 9, 11, 12 a nice straight shot
In retrospect, since I boomed the nav from 1 to 2, I think 1 was the best skip.
1: Road to dogwood parking lot and then down the hill.
2: Tried to go right of red line up to ridge and then out the north spur and over to control.... Drifted west and had to relocate at top of ridge. Drifted left again going down to creek and made a parallel error missing the control by a lot. Lost at least 15 minutes.
3: South side of creek, along spur.
4: Trail
5: Skip
6: Contour around to spur and straight to control
7a: Straight to top of ridge and then trail
8: Trail most of the way. Overshot left turn coming down from the ridge. +3 minutes.
9: Red line
10: Up and over into reentrant, follow to control
11a: Back to top and follow ridge
12: Over the top of the ridge, contour around to rocks.
F: Parallel and down to reentrant then up hillside to trail and then over to shelter.
Overall, a bit rusty on the first two controls but then got my head into the map while relocating for the second time on the way to #2. Legs were a bit tired from the run yesterday.
Footing was good for the most part, occasionally muddy.
Visibility was mixed: good in many areas but there were still a lot of leaves on some of the lower veg down in the valleys.
Was a little worried about hunters but nothing was mentioned on the dept of conserv website. Got out to the parking lot and there were small orange signs posted at the entrances of the parking lots - no parking for hunting purposes. It's just bow season and I figured that most hunters would be out of the woods by 10AM and I was wearing a bright red top, I went ahead and ran....
The first map of the Grunt. 7 months since I looked at the map so I didn't remember much. And since I hadn't run the course, even I wasn't sure what the best skip was. 1, 5, 7, or 10?
1 eliminates a tough nav section and a hill climb.
5 eliminates distance
10 eliminates a hill and makes 9, 11, 12 a nice straight shot
In retrospect, since I boomed the nav from 1 to 2, I think 1 was the best skip.
1: Road to dogwood parking lot and then down the hill.
2: Tried to go right of red line up to ridge and then out the north spur and over to control.... Drifted west and had to relocate at top of ridge. Drifted left again going down to creek and made a parallel error missing the control by a lot. Lost at least 15 minutes.
3: South side of creek, along spur.
4: Trail
5: Skip
6: Contour around to spur and straight to control
7a: Straight to top of ridge and then trail
8: Trail most of the way. Overshot left turn coming down from the ridge. +3 minutes.
9: Red line
10: Up and over into reentrant, follow to control
11a: Back to top and follow ridge
12: Over the top of the ridge, contour around to rocks.
F: Parallel and down to reentrant then up hillside to trail and then over to shelter.
Overall, a bit rusty on the first two controls but then got my head into the map while relocating for the second time on the way to #2. Legs were a bit tired from the run yesterday.
Footing was good for the most part, occasionally muddy.
Visibility was mixed: good in many areas but there were still a lot of leaves on some of the lower veg down in the valleys.
Saturday Oct 24, 2009 #
Run 1:16:29 [3] 9.4 mi (8:08 / mi)
slept:9.5 shoes: Asic Nimbus-10
Webster, Glendale, East Kirkwood loop.
What a perfect autumn day! 47F, breeze, crystal clear blue sky, bright fall colors.
What a perfect autumn day! 47F, breeze, crystal clear blue sky, bright fall colors.
Friday Oct 23, 2009 #
Event: US Individual Champs 2009
Note
slept:7.0
Thanks to the rain falling all across the central part of the US (and especialliy in Dallas and Chicago) I got to spend some extra quality time at the Charlotte airport and then at OHare. Got home around 1 AM.
Maybe a bike ride this afternoon.
Maybe a bike ride this afternoon.
Thursday Oct 22, 2009 #
Run (treadmill) 31:30
slept:7.5 shoes: Asic Nimbus-10
Quick run before leaving the hote.
Varied pace and incline. Maxed out for the last minute and a half.
Varied pace and incline. Maxed out for the last minute and a half.
Wednesday Oct 21, 2009 #
Run 45:00 [3] 5.24 mi (8:35 / mi)
slept:7.0 shoes: Asic Nimbus-10
Treadmill @ 1.5% incline.
Drove around a bit. The roads near the hotel are either interstate, country highway, or really busy 4 or 6 lane. Lots of new apartment/condo/townhome developments with short dead-end streets and not much in the way of single family residential with long connecting streets.
Treadmill does have an HD monitor. Watched the first part of The Fifth Element, finally. I've always seem to come into that movie where LeeLoo falls through the roof of the taxi.
And yes, I'm pleased to verify that the ice cream concoction I had last night is better without choc chips: Strawberry IC with strawberries and choc fudge. Don't get me wrong, I love choc chips (bittersweet), just not in ice cream.
Drove around a bit. The roads near the hotel are either interstate, country highway, or really busy 4 or 6 lane. Lots of new apartment/condo/townhome developments with short dead-end streets and not much in the way of single family residential with long connecting streets.
Treadmill does have an HD monitor. Watched the first part of The Fifth Element, finally. I've always seem to come into that movie where LeeLoo falls through the roof of the taxi.
And yes, I'm pleased to verify that the ice cream concoction I had last night is better without choc chips: Strawberry IC with strawberries and choc fudge. Don't get me wrong, I love choc chips (bittersweet), just not in ice cream.
Run warm up/down 5:00 [2]
shoes: Asic Nimbus-10
Tuesday Oct 20, 2009 #
Run warm up/down (treadmill) 15:00 [3]
slept:4.0 shoes: Asic Nimbus-10
1.5 % incline.
Treadmill has a 'speed interval' program so thought I'd give it a try. Actually, all it allows you to do is toggle (manually) between two different running speeds with the press of a single button. Would be nice if you could set the distance and pace but you could only set the speed in mph. Had to guess at what a reasonable interval pace would be.
It's 45 minutes to the Shaw AFB (combat wing of F-16's) and needed to be there & 0700 so had to get up at 0500 after going to bed late and not being able to go to sleep....
Treadmill has a 'speed interval' program so thought I'd give it a try. Actually, all it allows you to do is toggle (manually) between two different running speeds with the press of a single button. Would be nice if you could set the distance and pace but you could only set the speed in mph. Had to guess at what a reasonable interval pace would be.
It's 45 minutes to the Shaw AFB (combat wing of F-16's) and needed to be there & 0700 so had to get up at 0500 after going to bed late and not being able to go to sleep....
Run intervals 21:00
shoes: Asic Nimbus-10
Since this was my first speed workout in a long time I kept it fairly short: 6X440 with varying rest inbetween. Was more worried about how legs/knees/feet felt after each round than the technicalities of a fixed rest period inbetween.
First 4 @ 98 seconds, last 2 @ 94. Perhaps a bit on the conservative side but it felt good.
First 4 @ 98 seconds, last 2 @ 94. Perhaps a bit on the conservative side but it felt good.
Run warm up/down 5:00
shoes: Asic Nimbus-10
cool down
Note
It seems I made a 'not so good' decision on hotel location, at least as far as running goes. I haven't yet found a good outdoor option near the hotel....
The good news is: there's a Jimmy Johns, a Qdoba, and a Panera about 5 minutes up the road. No Baskin Robbins, but there is a Coldstone look-alike, Marble Slab Creamery, which of course, demanded closer scrutiny. Applied my iron-like will power and restricted myself to the smallest size Chocolate Berry Feud: Strawberry ice cream, fudge topping, choc chips, and strawberries all mixed together. Quite good although next time I'll drop the choc chips. IMHO, the chips don't add much flavor embedded in the cold ice cream.
The good news is: there's a Jimmy Johns, a Qdoba, and a Panera about 5 minutes up the road. No Baskin Robbins, but there is a Coldstone look-alike, Marble Slab Creamery, which of course, demanded closer scrutiny. Applied my iron-like will power and restricted myself to the smallest size Chocolate Berry Feud: Strawberry ice cream, fudge topping, choc chips, and strawberries all mixed together. Quite good although next time I'll drop the choc chips. IMHO, the chips don't add much flavor embedded in the cold ice cream.