Training Log Archive: AliCIn the 31 days ending May 31, 2011:
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Tuesday May 31, 2011 #
Running warm up/down 10:00
rhr:51
To/from gym, trying to plan a route that involved the most shade... figured today should mostly be rest, but not bad to get the physio stuff in!
Strength (ankle) 12:00
hopscotch, mogul jumps, twist jumps x 3
inside-out squat jumps x 2
bosu ball: 15 throws, 30s eyes shut, 15 R leg dips x 3
inside-out squat jumps x 2
bosu ball: 15 throws, 30s eyes shut, 15 R leg dips x 3
Strength (hammies) 4:00 [1]
12-12-12 x 3, because they started off on the sore side, didn't want to push to 15!
Monday May 30, 2011 #
8 AM
Running 14:07 1.13 mi (12:29 / mi) +97m 9:52 / mi
ahr:137 max:149 rhr:54
Orienteering race 35:38 3.8 km (9:23 / km) +99m 8:18 / km
ahr:170 max:189 12c
Team Trials Middle @ Blue Mountain
Last of the weekend's races, came in 2nd a bit after Andrew, a bit before Jenny (she was ahead all the way til control 10, actually!), first of trialers. A good race, but had to stay what felt like slow to not get confused for 1-6, then picked it up a bit in the slightly less crazy detailed bits. HR reflects that, L5:L4 is way lower today than in the long, which was way lower than in the sprint...
1- timid approaching and in the circle, now don't quite know why...
2- stayed on the trail a bit, then attacked from cliff nose, helped a bit by an Alex hurtling down the hillside on her way to 3...
3- did not go for the marsh crossing! and on the way in, ended up a cliff above even though I was trying to be careful *not* to do that!!
4- saw Alex in front, she must have been better to 3, full speed ahead to catch her
5- with Alex down the corridor a bit, she went up earlier, a bit later, I had a momentary panic that I wasn't sure exactly how long I had come, realized I had been kind of half-conciously pace counting from the trail junction and it was *exactly* time to head up and to the control, phew. Alex still a bit ahead!
6- hurtling down close to Alex, she was leading, counting cliffs, she was going really well, couldn't pass and keep in contact....
7- Alex and I choose different reentrant routes, seems like mine was a bit speedier
8- used little trails a bit
9 - over cliffy hills, then friendly recognizable marshes and in, was super suprised to see Sam coming at me when I punched
10- straightish, could hear Sam right behind, focus focus!
11- uhhhh, mixed up plan, initially wanted to go more straight, then saw how fast Sam was moving on the trail and changed plan... at that point, probably would have been better to stick to mine!! into the control, me chasing Sam chasing Boris
12- race race race, but could not catch on Sam or Boris
finish- hmmm, yeah, not a sprinter, lost time to both Sam and Boris!
Such a great weekend, thanks so so much to everyone who helped out!!!
QuickRoute
1418/2000
Last of the weekend's races, came in 2nd a bit after Andrew, a bit before Jenny (she was ahead all the way til control 10, actually!), first of trialers. A good race, but had to stay what felt like slow to not get confused for 1-6, then picked it up a bit in the slightly less crazy detailed bits. HR reflects that, L5:L4 is way lower today than in the long, which was way lower than in the sprint...
1- timid approaching and in the circle, now don't quite know why...
2- stayed on the trail a bit, then attacked from cliff nose, helped a bit by an Alex hurtling down the hillside on her way to 3...
3- did not go for the marsh crossing! and on the way in, ended up a cliff above even though I was trying to be careful *not* to do that!!
4- saw Alex in front, she must have been better to 3, full speed ahead to catch her
5- with Alex down the corridor a bit, she went up earlier, a bit later, I had a momentary panic that I wasn't sure exactly how long I had come, realized I had been kind of half-conciously pace counting from the trail junction and it was *exactly* time to head up and to the control, phew. Alex still a bit ahead!
6- hurtling down close to Alex, she was leading, counting cliffs, she was going really well, couldn't pass and keep in contact....
7- Alex and I choose different reentrant routes, seems like mine was a bit speedier
8- used little trails a bit
9 - over cliffy hills, then friendly recognizable marshes and in, was super suprised to see Sam coming at me when I punched
10- straightish, could hear Sam right behind, focus focus!
11- uhhhh, mixed up plan, initially wanted to go more straight, then saw how fast Sam was moving on the trail and changed plan... at that point, probably would have been better to stick to mine!! into the control, me chasing Sam chasing Boris
12- race race race, but could not catch on Sam or Boris
finish- hmmm, yeah, not a sprinter, lost time to both Sam and Boris!
Such a great weekend, thanks so so much to everyone who helped out!!!
QuickRoute
1418/2000
Running 8:23 0.73 mi (11:28 / mi) +10m 11:00 / mi
ahr:144 max:158
11 AM
Running 11:21 0.94 mi (12:05 / mi) +93m 9:15 / mi
ahr:151 max:161
Orienteering race 32:15 3.5 km (9:13 / km) +120m 7:52 / km
ahr:170 max:185 10c
Green Rec Course
And it was really fun out there, so I wanted to play again, plus it's good training! Neil said the green should be pretty different than the Red, so headed out to do that.
Also went pretty well, actually faster per k than the real race, but think that's only because I didn't have to go to super-crazy-detailed land on top of the hill again. Not sure how Garmin thinks I did more climb on this course than the Red though...
Pretty smooth the whole way around, but do feel like I wasn't really simplifying much, just picking off pretty much everything on my way... is that over-cautious? It just doesn't seem like terrain that leads to easy simplification because there's just so much there in your way that you're trying to find the best micro-route over or around or making sure you don't fall off cliffs....
QuickRoute
1428/2000
And it was really fun out there, so I wanted to play again, plus it's good training! Neil said the green should be pretty different than the Red, so headed out to do that.
Also went pretty well, actually faster per k than the real race, but think that's only because I didn't have to go to super-crazy-detailed land on top of the hill again. Not sure how Garmin thinks I did more climb on this course than the Red though...
Pretty smooth the whole way around, but do feel like I wasn't really simplifying much, just picking off pretty much everything on my way... is that over-cautious? It just doesn't seem like terrain that leads to easy simplification because there's just so much there in your way that you're trying to find the best micro-route over or around or making sure you don't fall off cliffs....
QuickRoute
1428/2000
Running 56 0.1 mi (9:30 / mi)
ahr:158 max:170
Sunday May 29, 2011 #
8 AM
Running warm up/down 8:00
Turn garmin on, on no! Tells me batteries are low! Ask around, Ian luckily luckily had both computer + cable, so was charging during warm up and just lasted through race!
Drills 5:00
9 AM
Orienteering 1:14:33 8.6 km (8:40 / km) +293m 7:24 / km
ahr:176 max:187 17c
Nice, a good long! Finished 30s ahead of Sam, who might of made a few more mistakes, and then Jenny A. came in 3rd, a few minutes behind that. I actually had a really clean run, maybe not optimal route choice on the 2nd long leg, but other than that and a mistake at 8, just kept flowing through.
Beginning was most timid, did not feel into the map at all until maybe 5 or 6... I didn't cut the corner to 1, didn't choose the right side of the hill for a good approach to 2 or 3, and was a bit confused and had to come to a full-stop-and-map-stare to 4. Saw the other Alison C. there, which made me focus, actually, went the right side of the cliff to 5, then knew I wanted to just take the trail to 6, planned most of the way to 7 (long leg) then.
Did the pretty-standard route (from comparing to others) to 7, which I think is pretty fast, big trail, bit cross-country, big trail, 2nd bend go down stream, then kinda in. Didn't quite add up everything in the circle immediately how I wanted it to be, but continued on and was not far off.
8- actually the worst control of the race, even though I wasn't much punished for it, bit lucky as Cristina made some noise up above drawing attention to the fact that I was too low... went trail to trail to linear marsh, all as planned, then instead of trying to work around the big soupy-looking marsh, headed up hill on the stone wall, which was a niceish place to cross... then down, thought I was heading a long a flat area, but got all the way down to the stream, must have gone down to the reentrant.
9, 10, 11- chase down Cristina, ran togetherish a bit to 9, then through the spectator, and up up up to 11, realised I was starting to tire...
12- 2nd long leg, went with most left route choice and executed well, although maybe not fastest option, more straight instead? came up from the bottom, which was tough climb, but nice to see control up there ahead of you, was coming into it with Wyatt and Sergey
14-15 used little trails, was finding them more helpful than expected!
16- smidge of big trail, cross-country, then on the little trail with the stream until it diverged from stream was a bit nervous about locating cliff, but made sure I came off stream at a specific cliff + boulder
17- fell hard on the way into it right after road, ouf!
Really quite happy with the smoothness of today's race, timid start could have been worse (like if I ran off and made a big mistake) and 8 really was a bit lucky, could have lost more time, should have processesed both terrain and done a compass check there (think trees down may have distracted a bit). Might also need to spend a bit more time evaluating route choices, like for 12...
QuickRoute
1406/2000
Beginning was most timid, did not feel into the map at all until maybe 5 or 6... I didn't cut the corner to 1, didn't choose the right side of the hill for a good approach to 2 or 3, and was a bit confused and had to come to a full-stop-and-map-stare to 4. Saw the other Alison C. there, which made me focus, actually, went the right side of the cliff to 5, then knew I wanted to just take the trail to 6, planned most of the way to 7 (long leg) then.
Did the pretty-standard route (from comparing to others) to 7, which I think is pretty fast, big trail, bit cross-country, big trail, 2nd bend go down stream, then kinda in. Didn't quite add up everything in the circle immediately how I wanted it to be, but continued on and was not far off.
8- actually the worst control of the race, even though I wasn't much punished for it, bit lucky as Cristina made some noise up above drawing attention to the fact that I was too low... went trail to trail to linear marsh, all as planned, then instead of trying to work around the big soupy-looking marsh, headed up hill on the stone wall, which was a niceish place to cross... then down, thought I was heading a long a flat area, but got all the way down to the stream, must have gone down to the reentrant.
9, 10, 11- chase down Cristina, ran togetherish a bit to 9, then through the spectator, and up up up to 11, realised I was starting to tire...
12- 2nd long leg, went with most left route choice and executed well, although maybe not fastest option, more straight instead? came up from the bottom, which was tough climb, but nice to see control up there ahead of you, was coming into it with Wyatt and Sergey
14-15 used little trails, was finding them more helpful than expected!
16- smidge of big trail, cross-country, then on the little trail with the stream until it diverged from stream was a bit nervous about locating cliff, but made sure I came off stream at a specific cliff + boulder
17- fell hard on the way into it right after road, ouf!
Really quite happy with the smoothness of today's race, timid start could have been worse (like if I ran off and made a big mistake) and 8 really was a bit lucky, could have lost more time, should have processesed both terrain and done a compass check there (think trees down may have distracted a bit). Might also need to spend a bit more time evaluating route choices, like for 12...
QuickRoute
1406/2000
Saturday May 28, 2011 #
Event: US Team Trials for WOC '11
3 PM
Running 7:22 0.8 mi (9:13 / mi) +2m 9:08 / mi
ahr:145 max:173 rhr:54
Drills 6:01 0.38 mi (15:49 / mi) +1m 15:42 / mi
ahr:157 max:164
Drills! And not alone! Totally saw Anna, Eddie, Nate also drilling!
Orienteering 13:57 2.2 km (6:20 / km) +18m 6:06 / km
ahr:180 max:189 12c
TT Sprint @ SUNY Purchase
Neat to have the trickyness of the multi-level stuff, I never really got caught out by it, but did maybe avoid it too much in one case (to 6, took east tunnel instead). Down to Sam by 30 seconds, she was fast! But 2nd in the TT for women and also overall.
A few little bobbles, most annoying was running extra around the little house way right of the line 3->4 because I was trying to plan my route to 6... grrr, not good, 5s lost?
And then still didn't have a firm plan for 6 until the corner of the first big building when you really had to make a decision. To be honest, I didn't even see the route through the upper level, which apparently was fastest by maybe 7-8s. I was deciding between the west and east tunnels, went for east, which I think was right of those two options. I think I have a leftover fear of multi-level stuff from the Barbican in the London City Race, and just didn't want to try to make sense of it....
8->9 (aka evil rabbit), had planned to go past the finish, stairs, tunnel in, but didn't leave control right (maybe distracted by Sergei?) so ended up going the other route...
11, I didn't notice the wall was grey until I had bothered going all the way down into it (crossable walls you can surely just reach over, yeah?), but then looked on the way out and scooted myself up and over the wall.
Maybe need a bit more sprint practice, stuff comes up so quick. And you work much closer to max, which makes the focus harder to keep...
QuickRoute
1389/2000
Neat to have the trickyness of the multi-level stuff, I never really got caught out by it, but did maybe avoid it too much in one case (to 6, took east tunnel instead). Down to Sam by 30 seconds, she was fast! But 2nd in the TT for women and also overall.
A few little bobbles, most annoying was running extra around the little house way right of the line 3->4 because I was trying to plan my route to 6... grrr, not good, 5s lost?
And then still didn't have a firm plan for 6 until the corner of the first big building when you really had to make a decision. To be honest, I didn't even see the route through the upper level, which apparently was fastest by maybe 7-8s. I was deciding between the west and east tunnels, went for east, which I think was right of those two options. I think I have a leftover fear of multi-level stuff from the Barbican in the London City Race, and just didn't want to try to make sense of it....
8->9 (aka evil rabbit), had planned to go past the finish, stairs, tunnel in, but didn't leave control right (maybe distracted by Sergei?) so ended up going the other route...
11, I didn't notice the wall was grey until I had bothered going all the way down into it (crossable walls you can surely just reach over, yeah?), but then looked on the way out and scooted myself up and over the wall.
Maybe need a bit more sprint practice, stuff comes up so quick. And you work much closer to max, which makes the focus harder to keep...
QuickRoute
1389/2000
Running 4:11 0.43 mi (9:44 / mi) +3m 9:31 / mi
ahr:113 max:147
Warm down trot with Greg around finish area, still hot out...
Running 10:59 0.8 mi (13:44 / mi) +19m 12:47 / mi
ahr:130 max:150
Girly warm down, invaded by Ross partway through!
Friday May 27, 2011 #
7 PM
Orienteering 44:29 2.83 mi (15:43 / mi) +156m 13:25 / mi
ahr:147 max:170 10c rhr:54
Little easy training at Pond Mtn after picking up Cristina from Hartford, I did a bit of the beginning of last fall's blue course, plus a random control from some other course that was on my map from picking up controls.
Nice to run in the woods, kept it real easy, so got to notice a lot navigating. Still, had issues going from 4->extra control. The first time around, came in maybe just slightly low of where I wanted, and because veg was thick, did see nice big flat-bottomed reentrant that was the major attackpoint and kept going... went back and redid it, realized what had happened.
At the end, tried to battle my way through greeness to avoid the poison ivy in the field. Not a stellar idea- made it through marshy skunk cabbage just to run into a wall of woman-eating thorny stuff and had to back track to the poison ivy anyways, thwarted!
1377/2000
Nice to run in the woods, kept it real easy, so got to notice a lot navigating. Still, had issues going from 4->extra control. The first time around, came in maybe just slightly low of where I wanted, and because veg was thick, did see nice big flat-bottomed reentrant that was the major attackpoint and kept going... went back and redid it, realized what had happened.
At the end, tried to battle my way through greeness to avoid the poison ivy in the field. Not a stellar idea- made it through marshy skunk cabbage just to run into a wall of woman-eating thorny stuff and had to back track to the poison ivy anyways, thwarted!
1377/2000
Thursday May 26, 2011 #
Orienteering 1:00:00
5c rhr:51
Orienteering with Manuela at Norwottock! We did a backwards bit of a training course that I think Ross actually planned last spring. Felt like an idiot at the beginning because was really unsure to 12 and then 11, and here I was trying to show Manuela how cool orienteering is and such... jeez.
Picked it up from there, she led once in awhile, she wasn't really phased by the running through the woods, but surprised by how small scale the map is/navigating my less distinct features than trails and major things she's used to from adventure racing.
Throat fine to breathe, ankle fine in brace, life is good!
1367/2000
Picked it up from there, she led once in awhile, she wasn't really phased by the running through the woods, but surprised by how small scale the map is/navigating my less distinct features than trails and major things she's used to from adventure racing.
Throat fine to breathe, ankle fine in brace, life is good!
1367/2000
Note
Going to the Badger Training camp for the first weekend, Jun 11-13, looks like fun terrain! Anyone else interested? I found cheap flights $139 RT from Hartford -> Milwaukee, maybe there a good deals from other places too? You know you want too.... =)
C • fun! 3
Wednesday May 25, 2011 #
Note
rhr:46
Glad to see HR is sticking low, since throat is still a smidge weird. And now, time to finish talk, eep! Ironically, the section left is the one in my own field. I feel more responsible for coming up with really good (and possible) ideas.
Strength (hammies) 4:00 [0]
15-15-15, finally! Will do those numbers at least once more, but then am supposed to graduate to the single-leg varieties and go back to 5...
5 PM
Running 20:57 2.42 mi (8:40 / mi) +24m 8:24 / mi
ahr:138 max:159
Could have gone longer with recovering illness today, but there was not much time between all-day workshop and spanish class! A sunny little run around the sports fields and the floppy ankle fine grass-running sans brace. Optimistic it seems to be doing well, time off for illness probably did ankle good!
Tuesday May 24, 2011 #
Note
rhr:46
Wooo! Resting HR way down back to normal, maybe lower than normal. Psyched. Will still be good, take it easy, but at least get out for a mini-jog today! Throat just a smidgen scratchy, but less painful that past few days. [Insert little happy dance here. =)]
12 PM
Running 10:55 1.16 mi (9:25 / mi) +14m 9:04 / mi
ahr:135 max:146
Whoop-de-doop, out for a mini-run. Jog around campus.
Strength (ankle physio) 10:06 0.14 mi (1:12:14 / mi)
ahr:110 max:142
Ankle stuff at the gym:
hopscotch, mogul jumps, twisty jumps
bosu: two feet eyes closed, lunges, one leg dips (good ankle only)
Floppy ankle felt alright with it! And wasn't in the brace running over, also felt fine then, one step with more angle felt a little tension.
hopscotch, mogul jumps, twisty jumps
bosu: two feet eyes closed, lunges, one leg dips (good ankle only)
Floppy ankle felt alright with it! And wasn't in the brace running over, also felt fine then, one step with more angle felt a little tension.
Running 8:11 0.86 mi (9:31 / mi) +25m 8:44 / mi
ahr:135 max:146
And back to the world of 1) realizing the big difference (causing many stressed emails) between my plot and a collaborators was because of using different IMFs (no, not that IMF!) and 2) preparing a talk to give to the whole dept. tomorrow on what any given person interested in nearby galaxies might first want to do with the ALMA telescope that is coming online as we speak. It is pretty sweet, go molecules!
Monday May 23, 2011 #
Note
rhr:56 (sick)
Maybe getting better! Only my right tonsil is really hurting, coughing seems more like it's getting stuff out and resting HR is a bit more down! Will still take today off, hope I'm really better for tomorrow.
Sunday May 22, 2011 #
Event: Saxon Woods
Note
rhr:60 (sick)
Hmph. There is still a little temper-tantruming monster in my throat. Not cool. But at least ankle isn't sore this morning, so partly positive.
Strength (hammies) 4:00 [0]
15-13-13
Saturday May 21, 2011 #
Note
rhr:60
Slept a bunch, not feeling deathly ill, and ankle definitely less sore than yesterday. HR even back down to just tired-level instead of sick-level. Still, I think the better plan is to lie relatively low this weekend. I would love to go train more than anything, but the ankle would probably be floppy/do bad things and the sore throat prob will disappear faster without breathing really hard through it. So not heading down to Ansonia. =(
5 PM
Running 45:35 4.86 mi (9:23 / mi) +57m 9:03 / mi
ahr:135 max:148
Little putter in the beautiful sunshine and green around the Emily Dickinson loop!! Gorgeous, I love seasons.
Throat felt a bit weird, but not painful bad-- actually, maybe the run helped because it made me cough up some junk that had been lodged in... blech.
Ankle didn't hurt during (def still in brace though), still a bit sore just walking around apt today. Also repaired bits of the brace today, not sure it was really made to withstand orienteering, the stretch mesh is great, but maybe not through thorns/etc.!
Throat felt a bit weird, but not painful bad-- actually, maybe the run helped because it made me cough up some junk that had been lodged in... blech.
Ankle didn't hurt during (def still in brace though), still a bit sore just walking around apt today. Also repaired bits of the brace today, not sure it was really made to withstand orienteering, the stretch mesh is great, but maybe not through thorns/etc.!
Friday May 20, 2011 #
Note
rhr:67 (sick) (rest day)
Boo. Headache and sore throat started last night, woke up and morning HR is definitely in the I'm-sick range, not just allergies or something. And the ankle seems sore, either from running yesterday, or walking around up in Hanover without the brace on. Grrr.
Thursday May 19, 2011 #
12 PM
Running warm up/down 14:53 1.77 mi (8:24 / mi) +1m 8:23 / mi
ahr:133 max:157
Running intervals (track) 32:30 4.59 mi (7:05 / mi)
ahr:158 max:180
First track session of the year! With Sergio and Alejandro at the UMass track. Did 5 x 1k, quite wet out. Goal was 3.35 for all, so that's 17.55 per 5k, we were mostly a bit faster. Felt pretty good, wore the ankle brace still, but no pain from it running.
3.33
3.33
3.34
3.36
3.32
I led the 2nd and 5th. Very nice to have the company, and think it was a good pace for all, although Sergio said he was pretty much all-out the last one.
3.33
3.33
3.34
3.36
3.32
I led the 2nd and 5th. Very nice to have the company, and think it was a good pace for all, although Sergio said he was pretty much all-out the last one.
Running warm up/down 11:02 1.29 mi (8:31 / mi) +35m 7:52 / mi
ahr:151 max:163
Wednesday May 18, 2011 #
Note
Super exciting, at salsa club last night met a French girl who does adventure races, so actually knows what orienteering is, and is around for the next month and is keen to train! Woo! Think she's more endurancy than speedy, but still should be fun if we can get out together a few times!
6 PM
Running 40:46 5.34 mi (7:38 / mi) +99m 7:13 / mi
ahr:143 max:163
Run in the eve, not a drop of rain, nice. Just a loop on roads to be ankle-kind, although it totally felt fine all braced up. Felt good, just a-cruisin. Rain has brought most of the pretty cherry blossoms down, almost wiped out on them down the hill at the beginning!
Running 6:40 0.7 mi (9:31 / mi) +19m 8:47 / mi
ahr:134 max:150
Stopped at the supermarket at the end of the run, then jogged home, armed with food!
7 PM
Strength (hammies) 3:00 [0]
14-12-12
Tuesday May 17, 2011 #
Strength (ankle) 2:00 [0]
3 x 10 leg dips on one leg on the half-exercise ball thing, on the good ankle
12 PM
Cycling 19:49 0.0 mi
ahr:128 max:136
Crosstrainer 19:54 [1] 0.0 mi
ahr:111 max:120
Blah, boring. But wanted to play today ankle-safe again, it's more or less fine, but I know the first few days are best time to heal.
So now have a gym membership for the summer, it's totally more worth it than any other time of year, for unknown reasons. $40 for now til Sept. 2, while it's usually $150 per semester. 1 Extra month = $110? I think not...
Goal is to just get to the gym midday a few days a week to do ankle stuff + plyos.
So now have a gym membership for the summer, it's totally more worth it than any other time of year, for unknown reasons. $40 for now til Sept. 2, while it's usually $150 per semester. 1 Extra month = $110? I think not...
Goal is to just get to the gym midday a few days a week to do ankle stuff + plyos.
Monday May 16, 2011 #
Strength (hammies) 3:00 [0]
Have not been good about these recently, but do not want the non-problematic hammies to rebel, so going to keep it up. 13-11-11
But that might be it for today. Recovery! =)
Ankle is... not as bad as I thought it might be. Think I'll walk around in a brace today just in case though.
But that might be it for today. Recovery! =)
Ankle is... not as bad as I thought it might be. Think I'll walk around in a brace today just in case though.
Sunday May 15, 2011 #
Event: Billygoat Run
10 AM
Orienteering 1:51:31 *** 14.0 km (7:58 / km) +374m 7:02 / km
ahr:170 max:183 35c
5th overall, and won the girl-goat! A bit over Marie, we were in the same pack for most of the second half, she was tough! Sam ran away from me to 17, but unfortunately missed it, and so didn't get helped as much by the speedy pack running.
My goal from the start was to just not panic. To 1 was a nice smooth trail run most of the way, good time to scout the skip. Then lines of people from 1 til 7, was surprised to see Hannah, Alex and Becky ahead in the distance at 3, how'd they get ahead? Did they skip? Yup, turns out they had oped to do a trail route 1->3, also skipping some climb.
To 8, the pack went for a trail route, my mental plan had been to go straight, but... peer pressure. Then to 10, a choice! Half pack went again to a trail, I liked straighter, almost messed up going too far west of line, but made it, through gap with ponds, and around marsh and in. Trail route may have been faster though, maybe gained 20 m on me by control?
We all bailed out again to the trail to 13, although doesn't look like the best option in retrospect. I did look ahead while on that trail section though, and firmly decided to skip 14. Turns out, everyone else did too =) Was running with Sam along the trail while skipping, had a little chat, then into 15 and 16. Seemed like she had a little more go in her legs, and she pulled ahead heading to 17.
Then into the butterfly! Although I totally messed up the way there, tempted by the trail flanked by yellow. It went the right direction there, but only going up and down *huge* hills, eep! So was behind the pack by the time we actually got to the butterfly centre.
Butterfly was wicked fun. Flying around the lovely open woods in a pack: Vadim, Sergeiy, Carl, Boris, Giacomo, me and Marie. Lovely set of controls. Then leaving the butterfly, everyone went right. My plan was to go left. Had a quick map check, nope, don't see what the heck they are doing, I'm going my way. Crossed paths with Balter who cheered, saying something like, "Keep it up... I mean it!" What did that mean? And then put full weight on a fully turned-over ankle. Ouchie, ouchie, ouchie!! Hobble, hobble, can I run? Maybe, ok, yeah, let's go again!
Was happy to find 28 + 29 smoothly on my own, unsure if pack was in front or behind, then saw them heading to 30. Hit 31 more dead-on with Vadim and Sergeiy than the others, then with them to 31 and along the trail run into 33. But then to 34, really spiked it dead-on, pulling ahead of both of them. 35, almost went down the wrong stream, corrected, up hill, and then just a sprint in! Ending in 5th, pretty cool!!
QuickRoute
1355/2000
My goal from the start was to just not panic. To 1 was a nice smooth trail run most of the way, good time to scout the skip. Then lines of people from 1 til 7, was surprised to see Hannah, Alex and Becky ahead in the distance at 3, how'd they get ahead? Did they skip? Yup, turns out they had oped to do a trail route 1->3, also skipping some climb.
To 8, the pack went for a trail route, my mental plan had been to go straight, but... peer pressure. Then to 10, a choice! Half pack went again to a trail, I liked straighter, almost messed up going too far west of line, but made it, through gap with ponds, and around marsh and in. Trail route may have been faster though, maybe gained 20 m on me by control?
We all bailed out again to the trail to 13, although doesn't look like the best option in retrospect. I did look ahead while on that trail section though, and firmly decided to skip 14. Turns out, everyone else did too =) Was running with Sam along the trail while skipping, had a little chat, then into 15 and 16. Seemed like she had a little more go in her legs, and she pulled ahead heading to 17.
Then into the butterfly! Although I totally messed up the way there, tempted by the trail flanked by yellow. It went the right direction there, but only going up and down *huge* hills, eep! So was behind the pack by the time we actually got to the butterfly centre.
Butterfly was wicked fun. Flying around the lovely open woods in a pack: Vadim, Sergeiy, Carl, Boris, Giacomo, me and Marie. Lovely set of controls. Then leaving the butterfly, everyone went right. My plan was to go left. Had a quick map check, nope, don't see what the heck they are doing, I'm going my way. Crossed paths with Balter who cheered, saying something like, "Keep it up... I mean it!" What did that mean? And then put full weight on a fully turned-over ankle. Ouchie, ouchie, ouchie!! Hobble, hobble, can I run? Maybe, ok, yeah, let's go again!
Was happy to find 28 + 29 smoothly on my own, unsure if pack was in front or behind, then saw them heading to 30. Hit 31 more dead-on with Vadim and Sergeiy than the others, then with them to 31 and along the trail run into 33. But then to 34, really spiked it dead-on, pulling ahead of both of them. 35, almost went down the wrong stream, corrected, up hill, and then just a sprint in! Ending in 5th, pretty cool!!
QuickRoute
1355/2000
1 PM
Running 9:09 1.0 mi (9:10 / mi) +7m 8:59 / mi
ahr:156 max:171
Orienteering 16:53 0.92 mi (18:21 / mi) +18m 17:18 / mi
ahr:151 max:173
Control pick-up round 1, pre-awards, which meant I came back just in time for awards, and not fully dressed, straight on with the new BG t-shirt, woo!
Had issues finding 2 again, from different way in. Not terribly pleased with that...
1359/2000
Had issues finding 2 again, from different way in. Not terribly pleased with that...
1359/2000
Running 6:11 0.61 mi (10:11 / mi) +47m 8:13 / mi
ahr:169 max:173
Orienteering 22:29 1.27 mi (17:42 / mi) +26m 16:39 / mi
ahr:140 max:160
Control pick-up round 2, after driving out to access point with Boris, Marie, Sergei. Ankle really started complaining....
At least control pick-up got me a few more controls over PG for today, but he still got more with the sprint yesterday, next weekend's training might help me out...
1362/2000
At least control pick-up got me a few more controls over PG for today, but he still got more with the sprint yesterday, next weekend's training might help me out...
1362/2000
Running 5:14 0.41 mi (12:48 / mi)
ahr:149 max:157
Saturday May 14, 2011 #
Event: Speedy Goat Sprint Relay
Note
And the Speedy Goat sprint relays happened!
Was super fun to watch, hopefully as much fun for all who participated, I'm sure that climb to the finish was really brutal, especially the second time around... (thank Erin =)) I'll get some of the Flip footage I got put together sometime in the near future for folks to have a look!
I think things went relatively smoothly, all controls got out in good time and Ed and Ross successfully forced whatever software it was to adapt to our sprint-relay format. We probably should have tried to have at least the teams that were signed up together assigned numbers beforehand, and, if it had been possible, have the numbers written on the back of the map sometime before the 30 min before the start... thanks to all for the patience with the slightly late start!
Thanks so so much to all that helped, to WCOC (esp. Donna) for the invitation to put the meet on, Sam for being registrar, and Linda for making sure I actually thought about the things that needed doing. Promise I'll be less clueless next time around =) Oh, and Pavilina was also a superstar, vetting the controls in the first place, and helping out both setting and taking in.
Was super fun to watch, hopefully as much fun for all who participated, I'm sure that climb to the finish was really brutal, especially the second time around... (thank Erin =)) I'll get some of the Flip footage I got put together sometime in the near future for folks to have a look!
I think things went relatively smoothly, all controls got out in good time and Ed and Ross successfully forced whatever software it was to adapt to our sprint-relay format. We probably should have tried to have at least the teams that were signed up together assigned numbers beforehand, and, if it had been possible, have the numbers written on the back of the map sometime before the 30 min before the start... thanks to all for the patience with the slightly late start!
Thanks so so much to all that helped, to WCOC (esp. Donna) for the invitation to put the meet on, Sam for being registrar, and Linda for making sure I actually thought about the things that needed doing. Promise I'll be less clueless next time around =) Oh, and Pavilina was also a superstar, vetting the controls in the first place, and helping out both setting and taking in.
11 AM
Orienteering 24:51 1.58 mi (15:44 / mi) +62m 14:01 / mi
ahr:125 max:150 7c
Setting out controls for the yellow course. Actually, perhaps the first time ever that I set out controls for a real race!
Anyways, double-triple made sure I was in the right place and everything added up.
Anyways, double-triple made sure I was in the right place and everything added up.
Running 12:05 1.37 mi (8:49 / mi) +64m 7:42 / mi
ahr:137 max:164
Scurrying, lotsa scurrying...
4 PM
Running 2:09 [1] 0.21 mi (10:25 / mi) +1m 10:16 / mi
ahr:112 max:144
Orienteering 13:40 1.03 mi (13:16 / mi) +47m 11:37 / mi
ahr:151 max:163 9c
Ran course A-1, after we'd picked up controls (or Kevin, Hannah, Becky, Marie, Nelly, Boris and Pavilina did rather). Actually, was wimpy and skipped running up and down the hill to the start (had been up and down *several* times already! =)). So started at 1 and finished at 10.
Still unsure of best route to 2, I went left, was surprised by cliff, not sure why, it's obviously there. I think I didn't process the contours under the brashings indicating the hill top, thought the cliff should be facing the other way. Had fun with the rocky loop on the hill top in the gorgeous white woods, then back down the hill.
1320/2000
Still unsure of best route to 2, I went left, was surprised by cliff, not sure why, it's obviously there. I think I didn't process the contours under the brashings indicating the hill top, thought the cliff should be facing the other way. Had fun with the rocky loop on the hill top in the gorgeous white woods, then back down the hill.
1320/2000
Running 3:21 0.29 mi (11:39 / mi) +18m 9:45 / mi
ahr:134 max:156
Friday May 13, 2011 #
11 AM
Running warm up/down 7:00
Drills 8:00
Orienteering 50:28 ***
11c
Midday training at Norwottock. (Graduation day at UMass, we were instructed to vacate campus by midday!)
Stayed on the north side of the ridge, trying to practice some slope-o, used the map from the Thanksgiving score-o Phil planned last fall, plus a few extra added circles.
Pretty smooth, if not blazing fast, is quite hilly. Parts of that slope might be undermapped, I came up in a reentrant between 55 and 53 with a definite significant cliff (>2m) that couldn't have been anything on the map, because it was on the east side of the reentrant.
Had to redo one short leg over bumpy reentrants, got pulled downhill. Second time just focused more on not being dragged, everything added up a lot better along the way and into the boulder!
1311/2000
Stayed on the north side of the ridge, trying to practice some slope-o, used the map from the Thanksgiving score-o Phil planned last fall, plus a few extra added circles.
Pretty smooth, if not blazing fast, is quite hilly. Parts of that slope might be undermapped, I came up in a reentrant between 55 and 53 with a definite significant cliff (>2m) that couldn't have been anything on the map, because it was on the east side of the reentrant.
Had to redo one short leg over bumpy reentrants, got pulled downhill. Second time just focused more on not being dragged, everything added up a lot better along the way and into the boulder!
1311/2000
Running 16:28 [2]
Trail run back
Wednesday May 11, 2011 #
4 PM
Running 24 0.05 mi (8:28 / mi)
ahr:101 max:118
Orienteering 43:43 4.75 km (9:12 / km) +136m 8:03 / km
ahr:152 max:171 30c
First run on Phil's new Cemetery Hill map- cool!! (And so many thanks to Phil for making map, planning course, setting streamers.)
Super flustered at the beginning, just not in a focused mindset, ran around forever trying to find 2, sorting out what was what in the disc golf land (Phil totally had meet notes, which I read, just didn't sink in... )
Things went a bit better after that, but still sloppy at many controls. I think the main thing was that on the 1:5 map, with such high density of controls, you're always just trying to keep en route to the next control, and have very little down time to plan the one after...
Ran into barbed wire (my own fault, it was mapped) without gaiters on the way to 10, a cut that impressed my Spanish class afterwards, but really not so bad. Oh, and also majorly fooled by a mini-version of the spur, with also disc golf stuff on it right before 28. Think I was trying to read ahead to the finish, blah, more focus needed!
Really good fun, even if a messy-ish run, great sprint training.
1300/2000
Super flustered at the beginning, just not in a focused mindset, ran around forever trying to find 2, sorting out what was what in the disc golf land (Phil totally had meet notes, which I read, just didn't sink in... )
Things went a bit better after that, but still sloppy at many controls. I think the main thing was that on the 1:5 map, with such high density of controls, you're always just trying to keep en route to the next control, and have very little down time to plan the one after...
Ran into barbed wire (my own fault, it was mapped) without gaiters on the way to 10, a cut that impressed my Spanish class afterwards, but really not so bad. Oh, and also majorly fooled by a mini-version of the spur, with also disc golf stuff on it right before 28. Think I was trying to read ahead to the finish, blah, more focus needed!
Really good fun, even if a messy-ish run, great sprint training.
1300/2000
Tuesday May 10, 2011 #
7 AM
Strength (hammies) 2:15 [0]
rhr:49
I think I spaced and only actually did 2 sets? 15-12-12
Resting HR also back down to normal, good.
Resting HR also back down to normal, good.
6 PM
Running warm up/down 15:48 1.85 mi (8:32 / mi) +27m 8:10 / mi
ahr:130 max:150
2nd loop of the race course, chatting with Alex
Drills warm up/down 4:11 0.3 mi (13:56 / mi)
ahr:133 max:148
Hippity-hop!
Running race 18:34 3.1 mi (5:59 / mi) +55m 5:41 / mi
ahr:175 max:183
Woo, psyched with this, improved 31 seconds from 2 weeks ago! A whole lot closer to the 17.53 I need before Aug 20.
For sure paced it better, quite comfy for most of the first two miles, maybe besides the hills, then steadily into hurt. Splits were 5.51, 5.47, 6.56 (so that last 1.1 mi is at 6.12 pace). Possibly a bit of fading, but the last mile is also def the hardest, the one you actually gain climb on.
Ran around folks the whole time, first mile or so around Paul and guy-in-yellow, then I pulled up and led for awhile after coming through the lap (yay orienteering speed on downhills!). Guy-in-yellow passed me at the top of the steep climb in mile 3, but I stayed pretty much right on him until the final sprint, fun racing times.
Right at the end, a surprise cheer from visiting ski-o personality Carl Fey who is touring some US business schools for work. Dinner and ski-o chat after with him, PG and Alex, awesome. Scallops make me happy, as does ski-o chat. =)
For sure paced it better, quite comfy for most of the first two miles, maybe besides the hills, then steadily into hurt. Splits were 5.51, 5.47, 6.56 (so that last 1.1 mi is at 6.12 pace). Possibly a bit of fading, but the last mile is also def the hardest, the one you actually gain climb on.
Ran around folks the whole time, first mile or so around Paul and guy-in-yellow, then I pulled up and led for awhile after coming through the lap (yay orienteering speed on downhills!). Guy-in-yellow passed me at the top of the steep climb in mile 3, but I stayed pretty much right on him until the final sprint, fun racing times.
Right at the end, a surprise cheer from visiting ski-o personality Carl Fey who is touring some US business schools for work. Dinner and ski-o chat after with him, PG and Alex, awesome. Scallops make me happy, as does ski-o chat. =)
Running warm up/down 15:02 1.5 mi (10:01 / mi) +23m 9:34 / mi
ahr:137 max:151
Warm down loop with Carl, PG, Alex, Kelsey and Kristine, woo quite the group. Kelsey also skis. And has expressed some possible interest in orienteering. We shall see...
Monday May 9, 2011 #
Note
rhr:58
Hmmm, pretty darn high resting HR. Recovery day for sure, is it just high from all the training this weekend? Did having out-of-control allergies Sat eve help it rocket? Suspicious...
12 PM
Drills 3:00 0.16 mi (18:47 / mi)
ahr:151 max:175
Drills, waiting for the guys to emerge from the locker room. They must chatter!
Running 1:07:51 7.49 mi (9:04 / mi) +151m 8:31 / mi
ahr:138 max:168
With the noonies, said I wanted to do a recovery run, we ended up doing the 'Puffers Trails' loop. I was deceived by the name, thinking it would be similar to 'Puffers' which is just a 5ish mi run, but anyways, we took it slow, had a guy who can't run on roads at all, hence super-traily-ness of the workout.
At one point, detoured (through sprouting poison ivy!) to have a look at the coolest beaver dam I have ever seen- it's goes on forever and even bends a corner and really is keeping the water at least 2 ft above the water below. So cool, beavers are impressive engineers! (You can even see it on google maps satellite from the GPS link above- look just north of where my first split is. Can even see the bend!)
At one point, detoured (through sprouting poison ivy!) to have a look at the coolest beaver dam I have ever seen- it's goes on forever and even bends a corner and really is keeping the water at least 2 ft above the water below. So cool, beavers are impressive engineers! (You can even see it on google maps satellite from the GPS link above- look just north of where my first split is. Can even see the bend!)
Sunday May 8, 2011 #
Event: WCOC Five Ponds
Note
rhr:52
Really feel ill with the allergies invading my head, but morning HR is low, so it probably is just allergies...
11 AM
Running 2:45 0.24 mi (11:30 / mi) +15m 9:37 / mi
ahr:116 max:139
Running 1:49 0.13 mi (13:47 / mi) +15m 10:11 / mi
ahr:127 max:142
Orienteering 1:12:06 8.0 km (9:01 / km) +220m 7:55 / km
ahr:160 max:179 18c
Blue Course at WCOC Five Ponds
Really good fun! Ran more calmly, because my throat really hurt, and almost the whole time, everything just added up right, I was in control, and not running *that* slowly, just not killer fast. Although, perplexed because HR is higher than yesterdays first race, when I did feel like I was really moving fast. Tired from all of training yesterday, maybe makes HR higher?
Anyways, first map, pretty much all nice and smooth, and dealt well with the green not being perfectly up to date. Trusted contours, woo!
Second map, wanted 12 to be a slightly different hilltop, but then worst bit came to 13. There was a zone of light green in between 12 and 13 that totally obscured the contours. My initial plan was to totally avoid that area entirely and do a little corridor-o between the green zones to get towards 13. Plan messed up when I headed into the wrong (formline instead of distinct) reentrant early on, then defaulted to just going south, ended up in the green, and for awhile totally totally out of contact with the map. I mean, I couldn't see the map!
Anyways, the actual problem was not fully locating myself when I emerged from the green. Should have been easy, was basically right next to the line.... eventually relocated on a fence intersecting a stone wall and came back up for the control.
Rest went well, slight falter to #18, was expecting to note going over trail, didn't, was a bit too far east. When I finished, had no voice left whatsoever. Sore throat. Blah.
Takeaway: If I ever lose contact get.it.back! Fully and at earliest opportunity.
QuickRoute1
QuickRoute2
1264/2000
Really good fun! Ran more calmly, because my throat really hurt, and almost the whole time, everything just added up right, I was in control, and not running *that* slowly, just not killer fast. Although, perplexed because HR is higher than yesterdays first race, when I did feel like I was really moving fast. Tired from all of training yesterday, maybe makes HR higher?
Anyways, first map, pretty much all nice and smooth, and dealt well with the green not being perfectly up to date. Trusted contours, woo!
Second map, wanted 12 to be a slightly different hilltop, but then worst bit came to 13. There was a zone of light green in between 12 and 13 that totally obscured the contours. My initial plan was to totally avoid that area entirely and do a little corridor-o between the green zones to get towards 13. Plan messed up when I headed into the wrong (formline instead of distinct) reentrant early on, then defaulted to just going south, ended up in the green, and for awhile totally totally out of contact with the map. I mean, I couldn't see the map!
Anyways, the actual problem was not fully locating myself when I emerged from the green. Should have been easy, was basically right next to the line.... eventually relocated on a fence intersecting a stone wall and came back up for the control.
Rest went well, slight falter to #18, was expecting to note going over trail, didn't, was a bit too far east. When I finished, had no voice left whatsoever. Sore throat. Blah.
Takeaway: If I ever lose contact get.it.back! Fully and at earliest opportunity.
QuickRoute1
QuickRoute2
1264/2000
Orienteering 28:47 2.2 mi (13:05 / mi) +99m 11:29 / mi
ahr:148 max:163
Back out, control pick up. A bit tired!
1270/2000
1270/2000
Running 9:39 0.92 mi (10:31 / mi) +27m 9:38 / mi
ahr:157 max:168
Saturday May 7, 2011 #
11 AM
Running warm up/down 6:03 0.67 mi (9:01 / mi) +21m 8:13 / mi
ahr:132 max:159
Orienteering race 58:36 7.2 km (8:08 / km) +97m 7:38 / km
ahr:156 max:176
Estabrook Woods, Red
Plan for today was to always have a plan, never default to the 'just run straight' approach. I think I pretty much did that, although once was caught because the plan I worked out didn't include the specifics of how to leave the previous control (#13), kinda critical.
But, that doesn't mean I orienteered splendidly. Made really quite big mistakes to #5 and #16.
#5
The plan: exit to trail, run along trail to distinct corner, take a bearing to tip o first lake, go on bearing to #5, noting big trail and stonewall when close.
Execution: distinct corner didn't exist (really, checked my track, it doesn't!) so kept on trail til stream, then tried to go from that vague point all the way in on a bearing. Didn't work. Even orig plan needed better planning for right close to the control. Aiming off then sweeping along suggested by tparson, not a bad idea!
#16
The plan: Run on trails all the way until the final stone wall before, then take a bearing/look for the boulder.
Execution: Fine until the indistinct trail really was way more indisintct than should be mapped *and* the tell tail trail bend that should give away it's location, didn't even exist... so kept on running on big trail to #17, thought for sure it was 17 and could fly into 16 at least from there, but then there was a big water-filled depression with no hint of contours indicating it's presence. Panic. Where in the world am I? Go back up to 17, find out it really is 17, am incredibly mystified by the unmapped depression, but continue on anyways finally getting to 16.
Takeaway: Don't trust trail bends at Estabrook? But more for future, include how to leave the control in the plan, it's important!
QuickRoute
1232/2000
Plan for today was to always have a plan, never default to the 'just run straight' approach. I think I pretty much did that, although once was caught because the plan I worked out didn't include the specifics of how to leave the previous control (#13), kinda critical.
But, that doesn't mean I orienteered splendidly. Made really quite big mistakes to #5 and #16.
#5
The plan: exit to trail, run along trail to distinct corner, take a bearing to tip o first lake, go on bearing to #5, noting big trail and stonewall when close.
Execution: distinct corner didn't exist (really, checked my track, it doesn't!) so kept on trail til stream, then tried to go from that vague point all the way in on a bearing. Didn't work. Even orig plan needed better planning for right close to the control. Aiming off then sweeping along suggested by tparson, not a bad idea!
#16
The plan: Run on trails all the way until the final stone wall before, then take a bearing/look for the boulder.
Execution: Fine until the indistinct trail really was way more indisintct than should be mapped *and* the tell tail trail bend that should give away it's location, didn't even exist... so kept on running on big trail to #17, thought for sure it was 17 and could fly into 16 at least from there, but then there was a big water-filled depression with no hint of contours indicating it's presence. Panic. Where in the world am I? Go back up to 17, find out it really is 17, am incredibly mystified by the unmapped depression, but continue on anyways finally getting to 16.
Takeaway: Don't trust trail bends at Estabrook? But more for future, include how to leave the control in the plan, it's important!
QuickRoute
1232/2000
Running 2:03 [1] 0.23 mi (8:45 / mi) +4m 8:19 / mi
ahr:126 max:143
Orienteering 17:48 1.82 mi (9:47 / mi) +29m 9:19 / mi
ahr:164 max:176
Um, mispunched. On a Yellow, how embarrassing!
Was running it for sprint training, BP gave it a go too, knew I had someone to race at least. Totally, totally messed up probably the only not-trail-or-stone wall guided leg, 2->3. The depression right at the top of the hill isn't exactly where mapped, but still, was going on the wrong compass bearing for really quite a long time, and still didn't know whether I was left or right of the control when I came out on the trail, headed left, control on rock wall junction, continue on.... only truly realized at the end. Gosh!
Most other things went fine, inefficient exit from #1. Wrong trail for a bit exiting #6.
Takeaway: Look at my compass more, and believe it, also have some doubt about the odd contour feature on this map?
QuickRoute
1240/2000 (not counting the control I skipped!)
Was running it for sprint training, BP gave it a go too, knew I had someone to race at least. Totally, totally messed up probably the only not-trail-or-stone wall guided leg, 2->3. The depression right at the top of the hill isn't exactly where mapped, but still, was going on the wrong compass bearing for really quite a long time, and still didn't know whether I was left or right of the control when I came out on the trail, headed left, control on rock wall junction, continue on.... only truly realized at the end. Gosh!
Most other things went fine, inefficient exit from #1. Wrong trail for a bit exiting #6.
Takeaway: Look at my compass more, and believe it, also have some doubt about the odd contour feature on this map?
QuickRoute
1240/2000 (not counting the control I skipped!)
Orienteering 30:44 2.64 mi (11:38 / mi) +35m 11:11 / mi
ahr:148 max:168
Trying to make sense of the areas I had probs out there on both the Red and Yellow. Figured out what happened in someplaces at least!
QuickRoute
1246/2000
QuickRoute
1246/2000
Friday May 6, 2011 #
6 PM
Running 1:00:13 5.6 mi (10:45 / mi) +324m 9:07 / mi
ahr:136 max:158
Gorgeous day, gorgeous run, explored some other trail around Mt. Orient from Amethyst brook. My plan to go all the way up Heatherstone Brook was foiled by a big gate, but there seemed to be another one on the close side of the brook, so took that, up up, but then petered out, so took another option. Not a bad loop, but too short, so went up Mt. Orient the normal way. More exploring to do another day!
Meant to take a map out with to practice the map reading while running, but forgot it at home. Instead worked on visualizing the terrain around me into map form. Some nobbly fun stuff out there. And I have no clear sense of when to map or not map cliffs, and how to, when they are falling apart but kind of connected things. When does a cliff become a separate cliff?
Surprised this was all Level 2, but guess I wasn't pushing it, probably a good thing!
Meant to take a map out with to practice the map reading while running, but forgot it at home. Instead worked on visualizing the terrain around me into map form. Some nobbly fun stuff out there. And I have no clear sense of when to map or not map cliffs, and how to, when they are falling apart but kind of connected things. When does a cliff become a separate cliff?
Surprised this was all Level 2, but guess I wasn't pushing it, probably a good thing!
Thursday May 5, 2011 #
Note
rhr:49
11 AM
Running 1:26 0.0 mi
ahr:138 max:148
Running 1:12:50 8.76 mi (8:19 / mi) +199m 7:46 / mi
ahr:145 max:167
Nice noon run loop- Atkins trails, almost 9mi, but lots of trail time, like it. Although there was one bit that the local timber company is currently harvesting, so it's a bit hard to follow the trail... and heard/saw a tree falling, couldn't see how they were felling it, but didn't hear a chainsaw, just pushing it over??
Good group, Sergio, Alejandro, Sanjay, Glenn and me, and Barry started for just the first bit. More mellow pace than just with Sergio on Monday. Funniest story was Glenn's about changing the oil in his tractor, he was pretty proud of himself, up until the point he realized it was leaking anyways...
Sore throat seems resolved? Woo!
Good group, Sergio, Alejandro, Sanjay, Glenn and me, and Barry started for just the first bit. More mellow pace than just with Sergio on Monday. Funniest story was Glenn's about changing the oil in his tractor, he was pretty proud of himself, up until the point he realized it was leaking anyways...
Sore throat seems resolved? Woo!
Running 1:33 0.21 mi (7:27 / mi)
ahr:136 max:151
Wednesday May 4, 2011 #
Note
Had a telecon during the noonrun, and then started to feel a sore-ish throat midafternoon, so held off on the workout entirely. Hope if it's a cold it's not a bad one... go immune system go!
Tuesday May 3, 2011 #
Note
Last (I think) episode in the forefoot running study. Allison had me come back to see how I changed my stride running barefoot. Two conditions: one just on the plain hard ground and one on foam identical to what's used in most running shoes. Her initial hypothesis was that heelstrikers would change their stride more on the hard ground (towards toe-running) than they would on the foam (ie. it's not about the *exact* construction of the running shoe, more about comfort).
But, she found something interesting: heel strikers that had never tried toe-running really didn't shift their running style much at all, even on hard bare ground, while those who had some experience barefoot or minimal-shoe running did naturally shift to toe-running while barefoot, perceiving it as the most comfy way. Tricky to correct for human subjects that have all had their own individual experiences already!!!
I was former category, not ever having really barefoot run or used fivefingers, and my foot strike actually changed gradually throughout the test to a more evenly distributed mid-foot strike, but not all the way to toe-running.
Interesting stuff, if I had any problems at all with joints or shinsplints, I would totally give the forefoot thing a whirl. Might off-handedly think about a more mid-foot strike, but given the massive pain of the trail of toe-running, will not try to adjust 100%... at least for now.
But, she found something interesting: heel strikers that had never tried toe-running really didn't shift their running style much at all, even on hard bare ground, while those who had some experience barefoot or minimal-shoe running did naturally shift to toe-running while barefoot, perceiving it as the most comfy way. Tricky to correct for human subjects that have all had their own individual experiences already!!!
I was former category, not ever having really barefoot run or used fivefingers, and my foot strike actually changed gradually throughout the test to a more evenly distributed mid-foot strike, but not all the way to toe-running.
Interesting stuff, if I had any problems at all with joints or shinsplints, I would totally give the forefoot thing a whirl. Might off-handedly think about a more mid-foot strike, but given the massive pain of the trail of toe-running, will not try to adjust 100%... at least for now.
7 AM
Strength 3:30 [0]
hammies- now at 14,12,12, working up!
6 PM
Running warm up/down 5:18 0.5 mi (10:33 / mi) +7m 10:07 / mi
ahr:131 max:146
Drills warm up/down 6:18 0.4 mi (15:48 / mi)
ahr:142 max:152
Orienteering 50:35 5.3 km (9:33 / km) +293m 7:29 / km
ahr:157 max:171
The 5.3k course from Club Champs Phil streamered awhile ago, finally got out on it! Good to be out in the woods, not feeling 100% spry on the uphills, but is hilly there...
Some good orienteering, some less good orienteering. My plan was to try to be fast, but calm. Not being a race meant wasn't quite as pressured to make it hurt though.
3 - had to realize during this leg that map was definitely 1:15, wanted the control to come sooo much earlier than it did! shouldn't have freaked out though, if I had gone to far, got flat...
6 - bah, started going the right direction, then flew down hill veering left, didn't correct at trail (I should have had to go over a little rise on the far side of it)
7 - bad exit from 6, climbed 2 extra contours??
8 - scary empty hillside. tried pacecounting to boulder along the way, saw one quite a bit higher than I was at about the right spot, but wasn't sure if it was one of the two earlier boulders that were supposed to be higher. major hesitation before becoming brave enough to continue on...
10 - could have climbed less, gone more directly...
12- tumble down hillside, had to correct towards end
Oh, and tried the sexy new Icebugs, like 'em, but did get heel blisters. Must be broken in, super glad I didn't wear them for the long on Sunday, PG's lecture may have just prevented that.
Don't like the reverse ankle crunch that's happening, now when my foot gets shoved into a pointed-toe position, something crunches in the back of my ankle above the heel. Also happened last year, but the front of the ankle crunch was worse so didn't worry about it. Hmm.
QuickRoute
1215/2000
Some good orienteering, some less good orienteering. My plan was to try to be fast, but calm. Not being a race meant wasn't quite as pressured to make it hurt though.
3 - had to realize during this leg that map was definitely 1:15, wanted the control to come sooo much earlier than it did! shouldn't have freaked out though, if I had gone to far, got flat...
6 - bah, started going the right direction, then flew down hill veering left, didn't correct at trail (I should have had to go over a little rise on the far side of it)
7 - bad exit from 6, climbed 2 extra contours??
8 - scary empty hillside. tried pacecounting to boulder along the way, saw one quite a bit higher than I was at about the right spot, but wasn't sure if it was one of the two earlier boulders that were supposed to be higher. major hesitation before becoming brave enough to continue on...
10 - could have climbed less, gone more directly...
12- tumble down hillside, had to correct towards end
Oh, and tried the sexy new Icebugs, like 'em, but did get heel blisters. Must be broken in, super glad I didn't wear them for the long on Sunday, PG's lecture may have just prevented that.
Don't like the reverse ankle crunch that's happening, now when my foot gets shoved into a pointed-toe position, something crunches in the back of my ankle above the heel. Also happened last year, but the front of the ankle crunch was worse so didn't worry about it. Hmm.
QuickRoute
1215/2000
Running warm up/down 2:30 0.23 mi (10:40 / mi) +13m 9:06 / mi
ahr:132 max:155
Monday May 2, 2011 #
2 PM
Running 51:50 7.08 mi (7:19 / mi) +136m 6:55 / mi
ahr:156 max:175
A late noonrun with Sergio up to Atkins Resevoir on the trail and then back around counterclockwise down Market Hill. Got updated on the play-by-play of the 4 noonrunners at the Daffodil 5k yesterday, they were 4-7th, within 30 seconds, tight competition!
Drills 7:09 0.5 mi (14:18 / mi)
ahr:139 max:151
Sunday May 1, 2011 #
8 AM
Running 10:42 0.0 mi
ahr:146 max:158
Orienteering 1:23:16 8.8 km (9:28 / km) +330m 7:58 / km
ahr:164 max:175 18c
Not terrible, but definitely not pretty. Lots of little errors, kept overrunning or tricked by nearby other features, again and again. 4 times in first 5 controls, ouch! A bright side was fantastically fun real route-choice legs:
4 - Over the top or around. I did over the top, think it was faster.
10 - Around left, around right, or over the top. I went around left, and went really well, quite fast compared to others who did over-the-top or around right, maybe the best choice?
15 - For this, I saw a high route, a mid route (along the shelf), and a lower route. Didn't like the lower, too long, climb back at end. Didn't like the middle, because the slope looked like I wouldn't be able to keep track of where I was on it, so went for the high route. Knew exactly where I was leaving the ridge, but then overran control anyways, boo. The mid route seems like fastest (Sam up by 3 min on this one, I think?) and apparently people could keep track of where they were.
16 - I only really saw the route I did, but you could also go over the hill, or around left. Could have improved by a more gentle cut down to the trail at the beginning, I think, and maybe more ferocity up that final hill!!!
As for what I need to do to prevent bobbles. QR shows I'm often just distracted off a line I'm maintaining fairly well right in close to the control, sometimes by a control on a similar feature (argh, #2) or a similar feature without control (#1, #8). My bearing was just off for #5 and #15, #5 I really should have noticed the distance from the nose with cliff more, for #15, just needed more care with bearing considering the fast decent and not hugely detailed hillside!
Also, looking at splits, was only 1 min down to Sam at #14, she killed it on those last 4 controls!!! (Or maybe I got way tired, or both.)
QuickRoute
1200/2000
4 - Over the top or around. I did over the top, think it was faster.
10 - Around left, around right, or over the top. I went around left, and went really well, quite fast compared to others who did over-the-top or around right, maybe the best choice?
15 - For this, I saw a high route, a mid route (along the shelf), and a lower route. Didn't like the lower, too long, climb back at end. Didn't like the middle, because the slope looked like I wouldn't be able to keep track of where I was on it, so went for the high route. Knew exactly where I was leaving the ridge, but then overran control anyways, boo. The mid route seems like fastest (Sam up by 3 min on this one, I think?) and apparently people could keep track of where they were.
16 - I only really saw the route I did, but you could also go over the hill, or around left. Could have improved by a more gentle cut down to the trail at the beginning, I think, and maybe more ferocity up that final hill!!!
As for what I need to do to prevent bobbles. QR shows I'm often just distracted off a line I'm maintaining fairly well right in close to the control, sometimes by a control on a similar feature (argh, #2) or a similar feature without control (#1, #8). My bearing was just off for #5 and #15, #5 I really should have noticed the distance from the nose with cliff more, for #15, just needed more care with bearing considering the fast decent and not hugely detailed hillside!
Also, looking at splits, was only 1 min down to Sam at #14, she killed it on those last 4 controls!!! (Or maybe I got way tired, or both.)
QuickRoute
1200/2000
Running 10:50 0.95 mi (11:27 / mi) +43m 10:02 / mi
ahr:136 max:156
10 AM
Note
Bad allergy day. Woke up with allergies @ 4am, with wheeze, so had to go find my inhaler. Then couldn't really manage to get back to sleep. Also, after the race, had ridiculous pollen allergies, kept explosively sneezing left and right. Need to have stuff on hand to tame that, Mike recommended Allegra, since I'd already taken a Clairitin at 4am and is supposed to be 24h and obv not doing the trick... Didn't effect race itself though, don't think, luckily!
Also, found a tick biting me. Boo. That's 2 for 2011 so far...
Also, found a tick biting me. Boo. That's 2 for 2011 so far...