Training Log Archive: hkleafIn the 30 days ending Sep 30, 2007:
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Sunday Sep 30, 2007 #
Event: OCIN Mt. Airy Forest NOD
Orienteering race (C-Meet) 40:18 [3] *** 4.9 km (8:13 / km) +325m 6:11 / km
spiked:9/10c shoes: VJ Integrator
OCIN NOD Meet (in conjunction w/ the Great Outdoors Weekend) - Mt. Airy Forest, Cincinnati, Ohio.
Red course: 7.25k, 290m, 10c. (1:10 000, 5m)
Course Setter: Greg Sack
~80F, clear, sunny, and dry.
Arrived at the meet site fairly early to help out with registration and demos. Really nice turnout today. Got to run my course when finally there was a lull in the action. I didn't warm up for it, just got the map and go. Wasn't expecting a fast time anyway because 1)legs are kinda tired, 2)there are some steep hills. Unlike 2 weeks ago at Englewood, at least my mind was sharp this time. Knowing the park very well helps a bunch too. Overall, I ran a pretty clean race - read ahead whenever possible, and always had a plan and attack point.
Some small mistakes:
Went around to #4, but didn't stay on the road long enough. Lost time checking a reentrant to the E unnecessarily. Then at #6, searched around for the flag once I got inside the circle. Thought I was in the right place but found nothing. Headed N to confirm my location, back again to same spot. I think there're more tiny depressions in the area than mapped, which might've thrown me off a bit. Went further S and finally spotted the control. It's possible the placement wasn't as described on the clue sheet. Anyway, I moved on. Had a less than ideal route to #8. I also stopped one reentrant short, losing a few seconds to figure out where I was. Perhaps my brain was still operating on that 1:4 scale from last weekend? Because I seemed to be stopping short a few times, or expecting things to show up sooner.
Walked most of the uphills, and was sweating quite a lot out there. When I finished, I was surprised by my time. 40min seemed awfully fast was the advertised distance, considering the speed I was moving in. I haven't got time to measure and double-check the distance/climb figures, but I suspect it's quite a bit shorter in reality. [Edit: I measured and updated the straight-line distance for the entry. This is more like my expected pace. Greg must've used 1:15000 instead for his measurements.] It's amazing how runnable the forest is already! Greg commented that it's the most open he'd seen of Mt. Airy.
Red course: 7.25k, 290m, 10c. (1:10 000, 5m)
Course Setter: Greg Sack
~80F, clear, sunny, and dry.
Arrived at the meet site fairly early to help out with registration and demos. Really nice turnout today. Got to run my course when finally there was a lull in the action. I didn't warm up for it, just got the map and go. Wasn't expecting a fast time anyway because 1)legs are kinda tired, 2)there are some steep hills. Unlike 2 weeks ago at Englewood, at least my mind was sharp this time. Knowing the park very well helps a bunch too. Overall, I ran a pretty clean race - read ahead whenever possible, and always had a plan and attack point.
Some small mistakes:
Went around to #4, but didn't stay on the road long enough. Lost time checking a reentrant to the E unnecessarily. Then at #6, searched around for the flag once I got inside the circle. Thought I was in the right place but found nothing. Headed N to confirm my location, back again to same spot. I think there're more tiny depressions in the area than mapped, which might've thrown me off a bit. Went further S and finally spotted the control. It's possible the placement wasn't as described on the clue sheet. Anyway, I moved on. Had a less than ideal route to #8. I also stopped one reentrant short, losing a few seconds to figure out where I was. Perhaps my brain was still operating on that 1:4 scale from last weekend? Because I seemed to be stopping short a few times, or expecting things to show up sooner.
Walked most of the uphills, and was sweating quite a lot out there. When I finished, I was surprised by my time. 40min seemed awfully fast was the advertised distance, considering the speed I was moving in. I haven't got time to measure and double-check the distance/climb figures, but I suspect it's quite a bit shorter in reality. [Edit: I measured and updated the straight-line distance for the entry. This is more like my expected pace. Greg must've used 1:15000 instead for his measurements.] It's amazing how runnable the forest is already! Greg commented that it's the most open he'd seen of Mt. Airy.
Orienteering (Controls pick-up) 12:06 [1] ***
spiked:5/5c shoes: VJ Integrator
After my run, spent some time manning the finish station. Then headed out to collect some controls. It's crazy how many deers are in this park!
Running (Trail) 2:00 [2] 0.24 mi (8:20 / mi)
shoes: VJ Integrator
A bit of running back and forth along the trail posing for the Editor of Get Out!, a new outdoors magazine catering to the Ohio Valley region. That was fun! She also tried out a White course and interviewed a few of us for her "Join the Club" piece.
Stretching warm up/down 10:00 [1]
An extra long session at home. Hamstrings and groin area are pretty sore right now.
Saturday Sep 29, 2007 #
Running long (Mixed Road/Grass) 2:31:46 [2] 20.24 mi (7:30 / mi)
ahr:148 max:166 shoes: Brooks Glycerin 4
50F, sunny, clear - 7:30a long run from Lunken with the group. Started with a loop around the airfield, then headed out along Eastern thru Downtown to Longworth Hall and back. Discovered some urban arts under the bridges. May have to go back one day and take some pictures. Temperature was on the chilly side at the start, but once I got warmed up it was perfect. Nice morning mist and a pretty sunrise, too.
*time included ~2:30 of water/gu stops.
GPS track testing.
*time included ~2:30 of water/gu stops.
GPS track testing.
Stretching warm up/down 15:00 [1]
Post-run stretch.
Plus some for the soccer game.
Plus some for the soccer game.
Note
By the time the last runners from the group came in, it was already close to noon. So I chose brunch over orienteering at East Fork. It's not as if my legs were itching for another run right then.
Soccer (Indoor) 20:00 [4]
shoes: Adidas Absolion TRX FG David B
Indoor league game. Legs were tired, but feeling better than expected. I stayed back to play defense most of the time, so there's less running involved. We let in a last second goal at the end for a 1-1 tie. A nice competitive game, but we squandered away lots of chances.
Friday Sep 28, 2007 #
Cycling (Stationary) 1:00:00 [2] 20.67 mi (20.7 mph)
ahr:124 max:146 weight:56.9kg
Level 11, Hills, 569c.
On the recumbent, while watching one of the X-men movies. Still can't get comfortable paddling in these bikes. It seems harder to generate power on the hills. Maybe my legs were just tired? HRavg was at the lowest end of my aerobic base, so obviously I didn't work very hard.
On the recumbent, while watching one of the X-men movies. Still can't get comfortable paddling in these bikes. It seems harder to generate power on the hills. Maybe my legs were just tired? HRavg was at the lowest end of my aerobic base, so obviously I didn't work very hard.
Strength (Weights) 10:00 [2]
Hips again. And abs.
I noticed after the Sprints that L-ITB showed signs of flaring up. I need to take better care so it doesn't develop into something worse.
I noticed after the Sprints that L-ITB showed signs of flaring up. I need to take better care so it doesn't develop into something worse.
Thursday Sep 27, 2007 #
Running (Mixed Road/Grass) 1:06:43 [2] 7.95 mi (8:24 / mi) +197m 7:48 / mi
ahr:135 max:170 shoes: Pearl iZumi Float
70F, partly cloudy - Run from the Spot. We had to stop by Laurie's to check on her rice, so it was a new route. This has a little bit of everything in terms of scenery - a detour thru WH cemetery, Avondale, North Avondale, Norwood, and back to O'Bryonville. It's kinda hilly, but there're some quiet sections. Nice to be doing something different.
Stretching warm up/down 5:00 [1]
Afterwards.
Wednesday Sep 26, 2007 #
Cycling (Stationary) 1:00:00 [2] 21.7 mi (21.7 mph)
ahr:133 max:156 weight:57.3kg
Level 11, Hills, 597c.
Easy spin to let the legs recover a bit.
Easy spin to let the legs recover a bit.
Strength (Weights) 20:00 [2]
Hips, lower back, and abs.
Tuesday Sep 25, 2007 #
Note
Mid-Autumn Festival
Had some mooncake and star fruit, but didn't light any lanterns.
On a side note, today was yet another record heat day. The 62nd 90-degree day of the year! At least it rained, for once.
Had some mooncake and star fruit, but didn't light any lanterns.
On a side note, today was yet another record heat day. The 62nd 90-degree day of the year! At least it rained, for once.
Running (Road) 37:36 [2] 4.42 mi (8:30 / mi)
ahr:136 max:155 shoes: Pearl iZumi Float
High 80s, storm threatening, humid, occasional strong wind - It's time again for Yasso 800s. The storm hit just as we were gathered at Crossroads, so we waited it out in the lobby.
This is the warm up (18:07) and cool down (19:29) portion to and from Norwood track.
This is the warm up (18:07) and cool down (19:29) portion to and from Norwood track.
Speed/Track intervals (Y800s) 29:52 [4] 5.0 mi (5:58 / mi)
ahr:166 max:183 shoes: Pearl iZumi Float
I led group 1, pacing from lane 2 at an even 3:00 per 800m. Even though the rain had stopped, we were soaked anyway from all the sweating. The hot, humid, and steamy conditions weren't very pleasant to run in.
10x 800m, with 90s rest.
2:59.35--154/173 (1:43.36)--148/172
2:57.27--162/177 (1:37.29)--152/176
2:59.69--165/177 (1:46.57)--151/176
2:59.82--165/178 (1:50.82)--152/178
3:00:09--166/178 (1:51.21)--152/177
2:59.52--167/183 (1:51.49)--154/178
3:00.05--168/181 (1:50.78)--155/179
2:59.77--170/181 (1:51.63)--153/179
2:58.86--169/181 (1:50.84)--156/181
2:57.22--170/183 (1:50.64)--156/184
Pretty happy with the consistency, but like a couple weeks ago still a couple seconds too fast in the first 200m.
10x 800m, with 90s rest.
2:59.35--154/173 (1:43.36)--148/172
2:57.27--162/177 (1:37.29)--152/176
2:59.69--165/177 (1:46.57)--151/176
2:59.82--165/178 (1:50.82)--152/178
3:00:09--166/178 (1:51.21)--152/177
2:59.52--167/183 (1:51.49)--154/178
3:00.05--168/181 (1:50.78)--155/179
2:59.77--170/181 (1:51.63)--153/179
2:58.86--169/181 (1:50.84)--156/181
2:57.22--170/183 (1:50.64)--156/184
Pretty happy with the consistency, but like a couple weeks ago still a couple seconds too fast in the first 200m.
Running (Track) 18:05 [1] 1.0 km (18:05 / km)
ahr:153 max:184 shoes: Pearl iZumi Float
Recovery walk inbetween repeats.
Stretching warm up/down 2:00 [1]
Minimal stretching afterwards.
Monday Sep 24, 2007 #
Note
(rest day)
Scheduled rest day. My legs needed a break from running, even though they felt better than expected. I'm still pulling thorns out of my hands from all over! That thicket certainly showed me who's the boss. Bet it's still laughing at my silly attempt to plough through it yesterday.
Sunday Sep 23, 2007 #
Running warm up/down (Grass) 18:00 [1] 1.89 mi (9:31 / mi)
slept:7.0 shoes: VJ Integrator
Warm up and a brief cool down for the relay. Pace is an estimate.
Orienteering race (Relay) 54:01 [4] *** 5.54 km (9:45 / km) +270m 7:50 / km
spiked:18/22c shoes: VJ Integrator
WCOC U.S. Relay Champs - Osbornedale State Park, Derby, CT.
8-pt Leg 4 (Red): 5.54k, 270m, 22c. with map exchange after 14 (1:10 000, 5m)
Course Setter: Peter Gagarin
High 70s, sunny, and clear.
We didn't have enough OCIN members to form a club team, but fortunately there were just enough stragglers (Matthew Robbins, Candice Raines, Bob Turbyfill, and I) to get an 8-pt team Yip Yap together. I was to run the 4th leg, so there was a lot of waiting around the spectator area in the morning. I tried to warm up a couple different times, but never succeeded in waking up my legs. They were definitely feeling the effects of yesterday's sprints. I thought all my teammates ran well, though I never really paid close attention to our placing. Shortly after 11a and just before the catch up mass start, Bob came in, tagged me, and off I went.
The 8pt team from NEOC also tagged at the same time, so Dai Bedwell and I started together. Right away, there was a steep climb to #1. When I couldn't run up any part of the hill, I knew this would be a long day. Dai and I caught up with Mark Dominie on our way to #2. There were some deadfalls and rocks as we got close, which slowed us down some. We strayed too far left to #3. When we hit the stonewall/trail intersection, Dai corrected right away and I didn't. I ended up climbing around the boulders E of #3, got to the trail near #4, and dawdled some more before figuring out what I did wrong. By now, Dai was on his way to #5, and Mark too had passed me. I was slow and hesitated to #4, still recovering from my last mistake. Got a preview of #8 on the way to #5. Went boulder hopping again at #5, this time with Mark. Should've really pay closer attention to the compass and map. After that I ran away from Mark and on my own until #16. I did alright through the 1st spectator control. Then a lapse in concentration caused me to go to #13 instead of #11. I just followed the wrong line out of #10. At #16, I picked up a couple of West Point guys (perhaps Andrew Komm and Jonathan Campbell?). We stayed somewhat together till #19. Then I got to the south side of the spectator control and promptly screwed up once again. With another lapse in concentration, I got on the wrong side of the stonewall. But rather than finding the opening to get back on the right track, I decided to plough thru the green. The result - I got bounced back by the thorny thicket, and subsequently got stuck there for a while. When I finally got thru I was so flustered I ran all the way down the slope SE of #20 before recovering my senses. This put a downer to my otherwise ok finish. It would've been fun to be in a sprint finish with the cadets.
8-pt Leg 4 (Red): 5.54k, 270m, 22c. with map exchange after 14 (1:10 000, 5m)
Course Setter: Peter Gagarin
High 70s, sunny, and clear.
We didn't have enough OCIN members to form a club team, but fortunately there were just enough stragglers (Matthew Robbins, Candice Raines, Bob Turbyfill, and I) to get an 8-pt team Yip Yap together. I was to run the 4th leg, so there was a lot of waiting around the spectator area in the morning. I tried to warm up a couple different times, but never succeeded in waking up my legs. They were definitely feeling the effects of yesterday's sprints. I thought all my teammates ran well, though I never really paid close attention to our placing. Shortly after 11a and just before the catch up mass start, Bob came in, tagged me, and off I went.
The 8pt team from NEOC also tagged at the same time, so Dai Bedwell and I started together. Right away, there was a steep climb to #1. When I couldn't run up any part of the hill, I knew this would be a long day. Dai and I caught up with Mark Dominie on our way to #2. There were some deadfalls and rocks as we got close, which slowed us down some. We strayed too far left to #3. When we hit the stonewall/trail intersection, Dai corrected right away and I didn't. I ended up climbing around the boulders E of #3, got to the trail near #4, and dawdled some more before figuring out what I did wrong. By now, Dai was on his way to #5, and Mark too had passed me. I was slow and hesitated to #4, still recovering from my last mistake. Got a preview of #8 on the way to #5. Went boulder hopping again at #5, this time with Mark. Should've really pay closer attention to the compass and map. After that I ran away from Mark and on my own until #16. I did alright through the 1st spectator control. Then a lapse in concentration caused me to go to #13 instead of #11. I just followed the wrong line out of #10. At #16, I picked up a couple of West Point guys (perhaps Andrew Komm and Jonathan Campbell?). We stayed somewhat together till #19. Then I got to the south side of the spectator control and promptly screwed up once again. With another lapse in concentration, I got on the wrong side of the stonewall. But rather than finding the opening to get back on the right track, I decided to plough thru the green. The result - I got bounced back by the thorny thicket, and subsequently got stuck there for a while. When I finally got thru I was so flustered I ran all the way down the slope SE of #20 before recovering my senses. This put a downer to my otherwise ok finish. It would've been fun to be in a sprint finish with the cadets.
Stretching warm up/down 5:00 [1]
Note
After a long drive back, finally arrived home around 2:30a. Overall, this was a great trip! Good companions, fun courses, and exciting spectating. I had my ups and downs, but mostly it was a successful weekend. Really glad to see improvements from last year, and yet still much more room to improve!
Highlight of the weekend was running well and winning the Fundraiser Sprint C. I was happy with the way I responded after a rather poor run in the second sprint knocked me out of the Finals. The low point was blowing up right before the finish of the relay run.
AOWN report: I sadly recorded my first ever roadkill while driving along I-80. Some silly racoon was standing in the middle of the lane, and I couldn't swerve in time to prevent its inevitable flattening. Later, on I-71S from Columbus, we spotted a coyote on the side. Then, a mile from home, a fox(?) darted across the road in front of me, followed shortly by a deer, who just stood frozen on the side. Luckily for me (and for them), one kill a night was quite enough.
Highlight of the weekend was running well and winning the Fundraiser Sprint C. I was happy with the way I responded after a rather poor run in the second sprint knocked me out of the Finals. The low point was blowing up right before the finish of the relay run.
AOWN report: I sadly recorded my first ever roadkill while driving along I-80. Some silly racoon was standing in the middle of the lane, and I couldn't swerve in time to prevent its inevitable flattening. Later, on I-71S from Columbus, we spotted a coyote on the side. Then, a mile from home, a fox(?) darted across the road in front of me, followed shortly by a deer, who just stood frozen on the side. Luckily for me (and for them), one kill a night was quite enough.
Saturday Sep 22, 2007 #
Running warm up/down (Grass) 38:00 [1] 4.47 mi (8:30 / mi)
slept:7.0 shoes: VJ Integrator
Warm up runs for each of the 3 sprints. ~15' for the first 2, but after spectating the exciting Finals, I only had time for a brief warm up before the last sprint.
*pace is estimated.
*pace is estimated.
Orienteering race (A-Meet Sprint) 15:27 [5] *** 2.22 km (6:58 / km) +51m 6:15 / km
spiked:14/15c shoes: VJ Integrator
WCOC Sprint A-Meet and Finals - Cranbury Park, Norwalk, CT.
Sprint A (Course 3): 2.22k, 51m, 15c. (1:4000, 1.5m)
Course Setter: Joe Brautigam
High 70s, overcast, and humid.
Overall a fairly clean run for me, just not very fast nor confident the whole time. Hesitated slightly at the trail junction N of #1, and just like that Brendan (who started 30s behind) had caught up to me by the time I punched. We were mostly together from #2 thru #11, alternating leads. I think somewhere around 5-6, we were briefly joined by Samantha. But I took a bad route (way wide right) to #6, whereas she went left? On the way to #11, Mike S. zoomed past me like he was floating through the rocky terrain! He also quickly darted out of sight, so there was no chance of sticking with him. I ran well the rest of the way, and to my surprise saw Mike S. heading to #15. He must've slowed down a bit or made an error. I tried my hardest to sprint in, but he?s just too fast. My finish time wasn't great, but it was at least good enough to keep me in 6th place, hanging on by a thread.
Sprint A (Course 3): 2.22k, 51m, 15c. (1:4000, 1.5m)
Course Setter: Joe Brautigam
High 70s, overcast, and humid.
Overall a fairly clean run for me, just not very fast nor confident the whole time. Hesitated slightly at the trail junction N of #1, and just like that Brendan (who started 30s behind) had caught up to me by the time I punched. We were mostly together from #2 thru #11, alternating leads. I think somewhere around 5-6, we were briefly joined by Samantha. But I took a bad route (way wide right) to #6, whereas she went left? On the way to #11, Mike S. zoomed past me like he was floating through the rocky terrain! He also quickly darted out of sight, so there was no chance of sticking with him. I ran well the rest of the way, and to my surprise saw Mike S. heading to #15. He must've slowed down a bit or made an error. I tried my hardest to sprint in, but he?s just too fast. My finish time wasn't great, but it was at least good enough to keep me in 6th place, hanging on by a thread.
Orienteering race (A-Meet Sprint) 15:56 [5] *** 2.33 km (6:50 / km) +52m 6:09 / km
spiked:10/13c shoes: VJ Integrator
WCOC Sprint A-Meet and Finals - Cranbury Park, Norwalk, CT.
Sprint B (Course 3): 2.33k, 52m, 13c. (1:4000, 1.5m)
Course Setter: Joe Brautigam
High 70s, light rain, and humid.
I ate some snacks, drank plenty of fluids, and made sure my legs stayed loose in-between sprints. Knowing that I was still in 6th place made me extra nervous. I stuck with my pre-race routines and tried to calm myself as best I can. Unfortunately, that wasn't enough to help me run a good race. I started running down the trail instead of straight thru the woods. I corrected myself and got to #1 just fine, but probably lost some precious seconds there. I saw Mike S., who started 30s ahead, coming from further right. I assumed he's made a similar mistake as me. We were kind of together to #2, but then I made a mistake at #3 hitting the bare rock S of the control. I was on my own until #8, where I stopped one reentrant too early searching for the control. This is when Samantha caught up to me. We then traded leads, took slightly different lines, but ended up running together till the finish. Going to #13, I saw Mike S. once again. He drifted right as if he's heading to the finish. This allowed me to catch up and punch #13 first. With both Mike and Samantha hot on my tail, I mustered all my strength and sprinted as fast as I could to barely hold off the two of them. At least my disappointing run ended on a positive note. :) It took a while to compile the results and final standings. Mikkel and Alexei both had great runs, so I know right away that I wouldn't hold onto the 6th spot. I believe I ended up 9th overall. A bit disheartening, but I've already made some improvements from last year. Plus, there's always next year!
Sprint B (Course 3): 2.33k, 52m, 13c. (1:4000, 1.5m)
Course Setter: Joe Brautigam
High 70s, light rain, and humid.
I ate some snacks, drank plenty of fluids, and made sure my legs stayed loose in-between sprints. Knowing that I was still in 6th place made me extra nervous. I stuck with my pre-race routines and tried to calm myself as best I can. Unfortunately, that wasn't enough to help me run a good race. I started running down the trail instead of straight thru the woods. I corrected myself and got to #1 just fine, but probably lost some precious seconds there. I saw Mike S., who started 30s ahead, coming from further right. I assumed he's made a similar mistake as me. We were kind of together to #2, but then I made a mistake at #3 hitting the bare rock S of the control. I was on my own until #8, where I stopped one reentrant too early searching for the control. This is when Samantha caught up to me. We then traded leads, took slightly different lines, but ended up running together till the finish. Going to #13, I saw Mike S. once again. He drifted right as if he's heading to the finish. This allowed me to catch up and punch #13 first. With both Mike and Samantha hot on my tail, I mustered all my strength and sprinted as fast as I could to barely hold off the two of them. At least my disappointing run ended on a positive note. :) It took a while to compile the results and final standings. Mikkel and Alexei both had great runs, so I know right away that I wouldn't hold onto the 6th spot. I believe I ended up 9th overall. A bit disheartening, but I've already made some improvements from last year. Plus, there's always next year!
Orienteering race (Sprint) 15:25 [5] *** 3.15 km (4:54 / km) +33m 4:39 / km
spiked:21/21c shoes: VJ Integrator
WCOC Sprint A-Meet and Finals - Cranbury Park, Norwalk, CT.
Sprint C (Variation 6): 3.15k, 33m, 21c. with map exchange after 16 (1:4000, 1.5m)
Course Setter: Joe Brautigam
High 70s, overcast, and humid.
I ate and drank some more, still trying to stay loose. The rain had stopped by now. Watching the Finals races got me excited again. Joe designed a nice course with great spectating throughout. PG's commentating was icing on the cake. I got in a brief warmup just before the fundraiser sprint. It's an exhilarating sensation to be standing at the mass start line waiting for the signal! I decided to go easy out of the chute to take a good look at the map, so that I'd know which way to turn immediately after punching #1. I had the southern loop first. There was a small pack of 5-6 running together, including Greg Balter, Nate Lyons, and myself. (It's interesting that we'd end up all finishing in the top 5-6 later!) I think we were first to come back to the spectator control. The eastern loop was next. This was the easiest of the 3, so I was able to run it in a fast pace. Nate and I were together up front the whole time, until he tripped and fell just before #10. He was fine and got up quickly. I never once looked back, so I didn?t know how many, if any, were with us at this point. The third loop was to the north. I continued at a high speed with Nate in hot pursuit. We punched #14 together. Then he went right around the building while I took the left route. I got there maybe a second faster, but nothing more. We were still 1st and 2nd at the map exchange. The last loop had two long legs, offering more route choices and also chances to screw up. Nate took the lead out of #17. We both went around to the right for the trail, but we split up as soon as we got on the trail. He went left at the junction by #4. I went right and followed S all the way around to #18. Before I got there though, I saw a pack of runners (Greg, Maricel, and Alexei) darting across the trail in front of me. Nate was just slightly behind at this point. They must've taken a much better route from #17. I caught up to them and we all got to #18 together. Luckily, I punched first and got out of there quickly. I started heading up the trail N. The others ran on the trail briefly, then cut into the woods for a more direct route. It was then that I made up my mind to take the trail N all the way to the parking lot, then turn E on the trail to #19. This was the simplest route, with minimal navigation required. I decided I was too tired to think on the run, so I'd just run the trail as hard as I could, hoping for the best. Long and behold, I got to the area S of #19, looked to my right, and there were the guys still making their way thru the woods! I hesitated a bit as the control was obscured by the vegetation. But once I found it, I blasted up the field to the last 2 controls. I heard John F. and others cheering, yelling something. I know someone?s right on my heels, just don't know whom. As I punched #21, I finally saw my pursuer (Maricel), and noted that I had a few seconds of precious breathing room. The run down to the finish was probably the most intense I've felt in an O-race. It was bittersweet to claim a small victory after missing out on the Finals. A great way to end the day!
Sprint C (Variation 6): 3.15k, 33m, 21c. with map exchange after 16 (1:4000, 1.5m)
Course Setter: Joe Brautigam
High 70s, overcast, and humid.
I ate and drank some more, still trying to stay loose. The rain had stopped by now. Watching the Finals races got me excited again. Joe designed a nice course with great spectating throughout. PG's commentating was icing on the cake. I got in a brief warmup just before the fundraiser sprint. It's an exhilarating sensation to be standing at the mass start line waiting for the signal! I decided to go easy out of the chute to take a good look at the map, so that I'd know which way to turn immediately after punching #1. I had the southern loop first. There was a small pack of 5-6 running together, including Greg Balter, Nate Lyons, and myself. (It's interesting that we'd end up all finishing in the top 5-6 later!) I think we were first to come back to the spectator control. The eastern loop was next. This was the easiest of the 3, so I was able to run it in a fast pace. Nate and I were together up front the whole time, until he tripped and fell just before #10. He was fine and got up quickly. I never once looked back, so I didn?t know how many, if any, were with us at this point. The third loop was to the north. I continued at a high speed with Nate in hot pursuit. We punched #14 together. Then he went right around the building while I took the left route. I got there maybe a second faster, but nothing more. We were still 1st and 2nd at the map exchange. The last loop had two long legs, offering more route choices and also chances to screw up. Nate took the lead out of #17. We both went around to the right for the trail, but we split up as soon as we got on the trail. He went left at the junction by #4. I went right and followed S all the way around to #18. Before I got there though, I saw a pack of runners (Greg, Maricel, and Alexei) darting across the trail in front of me. Nate was just slightly behind at this point. They must've taken a much better route from #17. I caught up to them and we all got to #18 together. Luckily, I punched first and got out of there quickly. I started heading up the trail N. The others ran on the trail briefly, then cut into the woods for a more direct route. It was then that I made up my mind to take the trail N all the way to the parking lot, then turn E on the trail to #19. This was the simplest route, with minimal navigation required. I decided I was too tired to think on the run, so I'd just run the trail as hard as I could, hoping for the best. Long and behold, I got to the area S of #19, looked to my right, and there were the guys still making their way thru the woods! I hesitated a bit as the control was obscured by the vegetation. But once I found it, I blasted up the field to the last 2 controls. I heard John F. and others cheering, yelling something. I know someone?s right on my heels, just don't know whom. As I punched #21, I finally saw my pursuer (Maricel), and noted that I had a few seconds of precious breathing room. The run down to the finish was probably the most intense I've felt in an O-race. It was bittersweet to claim a small victory after missing out on the Finals. A great way to end the day!
Stretching warm up/down 10:00 [1]
Friday Sep 21, 2007 #
Note
(rest day)
Was planning on doing the Sharon Woods sprints from '05 before meeting cedarcreek and hitting the road this morning, but body wasn't up for it. I probably haven't given it proper rest from last weekend. Since we have a long drive ahead, I decided to bag the run and call this a rest day.
Thursday Sep 20, 2007 #
Orienteering 51:31 [3]
shoes: Icebug MR BUGrip
High 80s, clear - Sprint training at McFarlan. Re-ran cedarcreek's training courses from last year in reverse. Some slight mistakes, at the same controls again. Will definitely need to concentrate better this weekend. The woods aren't bad, extremely dry, and I was covered with burs from the waist down!
*time includes trail run to and from the car.
*time includes trail run to and from the car.
Orienteering 26:34 [3]
shoes: Icebug MR BUGrip
Sprint training at Burnet. Re-ran the Pig sprint in reverse. Legs were pretty tired, so did this at a slow to moderate pace only. Again had a couple minor mistakes.
Running warm up/down (Track) 12:38 [1] 1.0 mi (12:38 / mi)
shoes: Asics Gel Cumulus VII
Went over to the UC track where the group was doing speedwork. They were just about finished, so I waited a bit and had a cool down jog with everyone.
Stretching warm up/down 5:00 [1]
Wednesday Sep 19, 2007 #
Orienteering 29:30 [3]
shoes: Icebug MR BUGrip
Mid 80s, clear - Easy practice at French using some of the controls from the June sprint. Concentration was better today, though my familiarity with the park made things quite easy. Had to abort earlier than planned due to darkness (~8pm). Will have to remember to bring my headlamp next time.
Cycling (Stationary) 45:00 [2] 16.2 mi (21.6 mph)
ahr:138 max:158 weight:56.9kg
Level 12, Sport Training, 434c.
Stretching warm up/down 5:00 [1]
Tuesday Sep 18, 2007 #
Running (Road) 33:44 [2] 4.26 mi (7:55 / mi)
ahr:146 max:176 shoes: Pearl iZumi Float
High 80s, clear - Group run out-n-back from Spot to Celestial. On the way back, I picked up Dave, Stephen, Craig, and Mike, who were doing a tempo run. We did a loop around the Playhouse and Mirror Lake before heading back to the Spot. Legs felt kinda tired still. I may have to limit my amount running the next few days to let them recover a bit.
Running tempo (Road) 24:49 [3] 3.66 mi (6:47 / mi)
ahr:167 max:179 shoes: Pearl iZumi Float
Tempo portion of the run. Pretty clear sign my legs aren't up to snuff. HR was there but the pace wasn't. It's much warmer than Saturday though.
Stretching warm up/down 5:00 [1]
Afterwards.
Monday Sep 17, 2007 #
Note
(rest day)
Scheduled rest day. Legs feeling better. L-ankle is slightly sore but not swollen.
Sunday Sep 16, 2007 #
Event: Cuyahoga Valley Billygoat
Note
MVOC Harvest-O - Englewood
Orienteering (C-Meet) 1:36:59 [2] *** 9.43 km (10:17 / km) +132m 9:37 / km
ahr:137 max:164 spiked:6/12c shoes: VJ Integrator
MVOC Harvest O - Englewood Metropark, Dayton, Ohio.
Red Course: 5.8k, 102m, 12c. (1:12,500, 6m)
Course Setter: Matt Bond
67F, sunny, and clear.
Legs are pretty achy from yesterday's effort, so doing the Cuyahoga Goat is out of the question. Besides, Dayton is a much shorter drive than Cleveland. This makes 3 days in a roll I've made the trek to Dayton though (waaay too much driving). The plan was to take it easy and just get in some map training. Take it easy I did, other than that the outing was mostly a disaster.
Having never been to Englewood before, I was expecting to see the more typical SW Ohio spur & gully terrain. As it turned out this was rather flat (less than 2% climb!). There were probably enough features on the map, but I wasn't spotting them nor using them smartly. The forest was a bit thick (even in the white areas), causing me to run by controls many times throughout. In addition, I was badly distracted by stinging nettles (or some other similar plant) while running. The itching/stinging sensation got to me and zapped my concentration completely.
I overhsot #1, wandered around #2 for eternity and yet never found the control, messed up my route to #3, ran right by #5, and managed to go pass #11 thrice before actually seeing the flag! It's as if I've never even orienteered before. Physically I wasn't able to run fast, but mentally I should've been more prepared. This doesn't bode well for the Sprint Finals coming up.
Edit: As a side note, I'm not sure what to think about this 1:12500 map scale. It's just weird. I never got a feel for it, and repeatedly messing up with my distance judgement during the run.
Red Course: 5.8k, 102m, 12c. (1:12,500, 6m)
Course Setter: Matt Bond
67F, sunny, and clear.
Legs are pretty achy from yesterday's effort, so doing the Cuyahoga Goat is out of the question. Besides, Dayton is a much shorter drive than Cleveland. This makes 3 days in a roll I've made the trek to Dayton though (waaay too much driving). The plan was to take it easy and just get in some map training. Take it easy I did, other than that the outing was mostly a disaster.
Having never been to Englewood before, I was expecting to see the more typical SW Ohio spur & gully terrain. As it turned out this was rather flat (less than 2% climb!). There were probably enough features on the map, but I wasn't spotting them nor using them smartly. The forest was a bit thick (even in the white areas), causing me to run by controls many times throughout. In addition, I was badly distracted by stinging nettles (or some other similar plant) while running. The itching/stinging sensation got to me and zapped my concentration completely.
I overhsot #1, wandered around #2 for eternity and yet never found the control, messed up my route to #3, ran right by #5, and managed to go pass #11 thrice before actually seeing the flag! It's as if I've never even orienteered before. Physically I wasn't able to run fast, but mentally I should've been more prepared. This doesn't bode well for the Sprint Finals coming up.
Edit: As a side note, I'm not sure what to think about this 1:12500 map scale. It's just weird. I never got a feel for it, and repeatedly messing up with my distance judgement during the run.
Orienteering (Control Pickup) 36:42 [1] ** 3.26 km (11:15 / km) +30m 10:46 / km
ahr:126 max:152 spiked:9/9c shoes: VJ Integrator
Helped with control pickup afterwards. Did it in a slow jog until the last one, where I stepped awkwardly into a pit and twisted my L-ankle slightly. Fast walk back to the car from there.
Stretching warm up/down 2:00 [1]
A bit of half-hearted stretching. Hamstrings and legs in general are a bit tight and sore today.
Saturday Sep 15, 2007 #
Running warm up/down (Mixed Road/Grass) 15:37 [2] 1.76 mi (8:52 / mi)
ahr:134 max:142 shoes: Brooks Glycerin 4
50s, clear, wind - 7:30a, warm up run near the AF Museum at WPAFB, after watching the fly-over and marathon start.
Running race (Road) 1:20:46 [5] 13.1 mi (6:10 / mi)
ahr:173 max:189 shoes: Brooks Glycerin 4
USAF Half Marathon - Wright-Patterson AFB, Dayton, Ohio.
A very chilly day (compared to recent standards) with temps in the low 50s at the start. My body was a little shocked by this at first, but after a brief warm up, it was fine. Aside from the constant light wind, the conditions are absolutely perfect for the race.
The course takes you through different parts of WPAFB. It's relatively flat, with some gently rolling hills, plus a couple of longer/steeper climbs. The marathoners get to run around the larger airfield, while the halfers turn around before reaching the airfield for an out-n-back route. I started near the front (top 25), running with the lead group of women through the first mile. Then came a mile-long hill, where I stayed with the first female until about mile 4. The plan was to go out at ~6:30/mi for 3mi, then reevaluate, pick up pace if possible to average 6:20/mi. I was pretty close to target, still feeling good, I used the downhill at 4 to pick up the pace.
By now, I had past the lead woman, and focused my attention on the next target - guy (cadet?) in grey shirt 200m ahead. He would become my battle all the way till the end of the race. Every time there's a downhill, he'd run away from me, but then I'd close the gap on the uphills. Lucky for me I gained more on the ups than I lost on the downs. So by mile 11, I was maybe 10s behind. Next up was the mile-long hill, only this time we're going down. I tried to pick up my pace and get the legs turn over as quickly as possible. GPS tells me I'm running sub 5:40/mi pace, and yet guy in grey shirt is still running away from me! Knowing the last mile+ to the finish is all flat, I began to sense the battle was lost. That's when I caught a huge break - a stiff headwind picked up! This essentially turned the last flat mile into more of an uphill run. :) Being shorter and smaller myself, I generally don't feel the effects of a strong headwind as much as others. So I inched my way closer, until finally overtaking him with about 3/4 mile to go. That boosted my morale, and I quickly turned my attention to the next target, who was probably <50m up ahead. Maybe he was slowing down, or I found some rocket-booster to put on my feet, I ran by him with under 1/2 mi to go. Coming down the final straight away, I kicked it in hard, but with a smile on my smile because I knew I had run well. It was a very cool finish, running down the airstrip with vintage aircrafts lined up on both sides, along with a nice cheering crowd greeting you. It truly was a picture perfect day!
Splits: (1) 6:26, (2) 6:33, (3)? - I hit stop instead of lap on my watch!, 6:09 (4) 5:57, (5) 6:05, (6) 6:12, (7) 6:01, (8) 5:51, (9) 6:15, (10) 6:12, (11) 5:57, (12) 5:42, (13) 6:23, (F) 1:02
Some of the mile markers were off, esp. the last couple - (13) was 1.12mi, and (F) was 0.2mi. Anyhow, since I messed up my watch, I had no clue as to what my official time and placement was. On the posted prelim results, my name/time was nowhere to be found. Later, Don somehow found out for me it was 1:20:46, which means 11th overall and 5th in my age group (using the prelim results)!!! Since 2 of the overall top 3 were also in my age group, I got excited about possibly receiving the 3rd place age-group award. So we stood and waited, and waited, for nothing! The announced 3rd place winner had a time of 1:20:06, so I was just outside. Looking at the official results now, nobody ran a time of 1:20:06! There's a 1:21:06, but he's not even in my age group. Not that this is a big deal, as it's not the first time I've finished just outside of awards. Regardless, it's a great day. I performed well beyond my expectations, as did many of my friends who also made the trip to Dayton. All the flyovers (C-5, C-17, ......) were really awesome to watch as well.
A very chilly day (compared to recent standards) with temps in the low 50s at the start. My body was a little shocked by this at first, but after a brief warm up, it was fine. Aside from the constant light wind, the conditions are absolutely perfect for the race.
The course takes you through different parts of WPAFB. It's relatively flat, with some gently rolling hills, plus a couple of longer/steeper climbs. The marathoners get to run around the larger airfield, while the halfers turn around before reaching the airfield for an out-n-back route. I started near the front (top 25), running with the lead group of women through the first mile. Then came a mile-long hill, where I stayed with the first female until about mile 4. The plan was to go out at ~6:30/mi for 3mi, then reevaluate, pick up pace if possible to average 6:20/mi. I was pretty close to target, still feeling good, I used the downhill at 4 to pick up the pace.
By now, I had past the lead woman, and focused my attention on the next target - guy (cadet?) in grey shirt 200m ahead. He would become my battle all the way till the end of the race. Every time there's a downhill, he'd run away from me, but then I'd close the gap on the uphills. Lucky for me I gained more on the ups than I lost on the downs. So by mile 11, I was maybe 10s behind. Next up was the mile-long hill, only this time we're going down. I tried to pick up my pace and get the legs turn over as quickly as possible. GPS tells me I'm running sub 5:40/mi pace, and yet guy in grey shirt is still running away from me! Knowing the last mile+ to the finish is all flat, I began to sense the battle was lost. That's when I caught a huge break - a stiff headwind picked up! This essentially turned the last flat mile into more of an uphill run. :) Being shorter and smaller myself, I generally don't feel the effects of a strong headwind as much as others. So I inched my way closer, until finally overtaking him with about 3/4 mile to go. That boosted my morale, and I quickly turned my attention to the next target, who was probably <50m up ahead. Maybe he was slowing down, or I found some rocket-booster to put on my feet, I ran by him with under 1/2 mi to go. Coming down the final straight away, I kicked it in hard, but with a smile on my smile because I knew I had run well. It was a very cool finish, running down the airstrip with vintage aircrafts lined up on both sides, along with a nice cheering crowd greeting you. It truly was a picture perfect day!
Splits: (1) 6:26, (2) 6:33, (3)? - I hit stop instead of lap on my watch!, 6:09 (4) 5:57, (5) 6:05, (6) 6:12, (7) 6:01, (8) 5:51, (9) 6:15, (10) 6:12, (11) 5:57, (12) 5:42, (13) 6:23, (F) 1:02
Some of the mile markers were off, esp. the last couple - (13) was 1.12mi, and (F) was 0.2mi. Anyhow, since I messed up my watch, I had no clue as to what my official time and placement was. On the posted prelim results, my name/time was nowhere to be found. Later, Don somehow found out for me it was 1:20:46, which means 11th overall and 5th in my age group (using the prelim results)!!! Since 2 of the overall top 3 were also in my age group, I got excited about possibly receiving the 3rd place age-group award. So we stood and waited, and waited, for nothing! The announced 3rd place winner had a time of 1:20:06, so I was just outside. Looking at the official results now, nobody ran a time of 1:20:06! There's a 1:21:06, but he's not even in my age group. Not that this is a big deal, as it's not the first time I've finished just outside of awards. Regardless, it's a great day. I performed well beyond my expectations, as did many of my friends who also made the trip to Dayton. All the flyovers (C-5, C-17, ......) were really awesome to watch as well.
Stretching warm up/down 3:00 [1]
A real brief stretch just before the starting gun. I did a lot of walking around afterwards to try to stay loose, but never did get in a stretch.
Friday Sep 14, 2007 #
Soccer (Indoor) 19:00 [3]
slept:5.0 shoes: Adidas Absolion TRX FG David B
After suffering thru traffic to pick up my race packet at the Nutter Center, I drove all the way back for a late game. First of the new session, and after a 9-mo personal hiatus, I felt a bit awkward on the pitch. While I was moving well, my touch was bad. The rest of the team played well though, to the tune of a 5-0 victory. I got lucky and scored on a redirected shot.
Stretching warm up/down 5:00 [1]
Thursday Sep 13, 2007 #
Running warm up/down (Track) 17:13 [2] 2.0 mi (8:36 / mi)
slept:6.0 shoes: Pearl iZumi Float
87F, clear, sunny - Track workout at Withrow. It's really nice now that they've got it resurfaced, though it feels harder than Norwood's. Nothing too strenuous. Just trying to dial-in to my race pace.
8:06 - 1 mi.warm up
9:07 - 1 mi. cool down
8:06 - 1 mi.warm up
9:07 - 1 mi. cool down
Speed/Track tempo 12:40 [3] 2.0 mi (6:20 / mi)
ahr:163 max:175 shoes: Pearl iZumi Float
2-mi tempo run @6:20 pace. Felt a little fast at times. Not confident I'll be able to keep it up for 13 miles. 6:30 may be more realistic.
Speed/Track intervals (Strides) 6:12 [3] 1.2 km (5:10 / km)
ahr:140 max:151 shoes: Pearl iZumi Float
10x100m strides w/ 20m recovery.
Stretching warm up/down 10:00 [1]
Wednesday Sep 12, 2007 #
Cycling (Spinning) 20:00 [3] 6.67 mi (20.0 mph)
max:188 rhr:51
Had a VO2Max test done at the Spot, on a spinning bike. Breathing through the mask wasn't comfortable.
Results: AB=124, AT=163, VO2max=3900 ml/min, or 69ml/kg/min, HRmax=188. Apparently, during my aeboric zone, about half of the energy consumed comes from fat buring (5.0 of 9.9 KCal/min). Neat!
The tester said that since this was done on a bike, I can expect to add ~4 beats to my HR data for running activities.
*distance estimate.
Results: AB=124, AT=163, VO2max=3900 ml/min, or 69ml/kg/min, HRmax=188. Apparently, during my aeboric zone, about half of the energy consumed comes from fat buring (5.0 of 9.9 KCal/min). Neat!
The tester said that since this was done on a bike, I can expect to add ~4 beats to my HR data for running activities.
*distance estimate.
Stretching warm up/down 5:00 [1]
Some stretching before the VO2max test.
Strength 28:00 [2]
A bit of everything.
Tuesday Sep 11, 2007 #
Running (Mixed Road/Grass) 58:16 [2] 7.73 mi (7:32 / mi) +231m 6:54 / mi
ahr:155 max:176 shoes: Pearl iZumi Float
80F, clear, pleasant (first signs of Fall maybe?) - Out-N-Back, negative split run from Crossroads (Madison-Observatory-Delta). Same workout as July 17, except this time I made it around Delta onto Erie before turning around. Legs still a little tired, but they churned out a pretty good pace anyhow. 759c.
30:00 out, 28:16 back.
30:00 out, 28:16 back.
Stretching warm up/down 5:00 [1]
Afterwards.
Monday Sep 10, 2007 #
Running (Road) 35:09 [2] 4.7 mi (7:29 / mi) +162m 6:45 / mi
ahr:156 max:170 shoes: Brooks Glycerin 4
Low 70s, humid - Late night jaunt in the neighbourhood, after dinner at Aunt's and watching a bit of MNF. Testing out the new toy! Did 4x the small loop. 463c.
8:41, 8:32, 8:29, 8:32
8:41, 8:32, 8:29, 8:32
Stretching warm up/down 10:00 [1]
Post-run stretch.
Sunday Sep 9, 2007 #
Note
(rest day)
Harvest Home 5k
An unintended rest day. Body felt pretty beat and dehydrated after yesterday's run. Energy was still low when I woke up this morning, so decided to do the smart thing and skip the 5k and planned sprint training. The weather wasn't that great anyway. At least it finally rained!
An unintended rest day. Body felt pretty beat and dehydrated after yesterday's run. Energy was still low when I woke up this morning, so decided to do the smart thing and skip the 5k and planned sprint training. The weather wasn't that great anyway. At least it finally rained!
Saturday Sep 8, 2007 #
Running long (Road) 1:46:10 [2] 12.54 mi (8:28 / mi)
shoes: Pearl iZumi Float
80F, overcast, humid - Group run from the Spot. There's supposed to be 2 loops. 1st is 12-14mi and then a 5mi 2nd loop. I had intended to do both, but as I was climbing thru Eden Park my legs were telling me to cut it short. I think they were feeling the effects of a hard effort week. Speed was kinda all over the place - a product of running with different people. Although most of the run was done at an easy pace, I probably had about 19min at mara to tempo pace.
Stretching warm up/down 10:00 [1]
A little before, and a bunch afterwards.
Friday Sep 7, 2007 #
Cycling (Stationary) 50:00 [2] 19.03 mi (22.8 mph)
max:165 weight:57kg
Level 11, Hills, 517c.
Stretching warm up/down 5:00 [1]
Thursday Sep 6, 2007 #
Running warm up/down (Road) 15:00 [2] 1.88 mi (8:00 / mi)
shoes: Brooks Glycerin 4
A bit of a warm up run before the race, truncated.
Running race (Road) 4:59 [5] 1.0 mi (4:59 / mi)
shoes: Brooks Glycerin 4
Harvest Home Chipotle 1-mile Run - Cheviot, Ohio.
Low 90s, partly cloudy - The race was to be the kickoff for the Harvest Home Parade, so a good crowd had already lined up along the entire route before our start. Thought I'd be more nervous but that was never the problem. Likely, it's because the race was small (only 50 runners), plus my legs were still feeling the effects of Tuesday's Yasso 800s. So expectation was low. I had no idea what kind of time I am capable of running. I've raced some 1500m on track a long time ago, but never the miler.
Anyway, it was a rolling course, with slightly more ups than downs. As always, I started out slow off the blocks, then gradually picked off the runners in front. Was probably 6th or so at the half-way point. Used the uphill to catch up to a couple more before the turn onto North Bend, then finally moved into 3rd at ~3/4 mark. The leader was way ahead, but 2nd place guy looked to be fading a bit on the hill. I tried to chase him down, even thought I made some progress until he unleashed a kick for the finish. Winner (Brian List, Earth Drummer) was 4:32, :20 clear of Mike (Mel's brother). I was another :07 back. A 5-yr old girl ran it in 11:38, which I thought was rather impressive.
For my 3rd place effort, I got a $10 certificate to Meters & Miles, plus another beer glass. :)
Low 90s, partly cloudy - The race was to be the kickoff for the Harvest Home Parade, so a good crowd had already lined up along the entire route before our start. Thought I'd be more nervous but that was never the problem. Likely, it's because the race was small (only 50 runners), plus my legs were still feeling the effects of Tuesday's Yasso 800s. So expectation was low. I had no idea what kind of time I am capable of running. I've raced some 1500m on track a long time ago, but never the miler.
Anyway, it was a rolling course, with slightly more ups than downs. As always, I started out slow off the blocks, then gradually picked off the runners in front. Was probably 6th or so at the half-way point. Used the uphill to catch up to a couple more before the turn onto North Bend, then finally moved into 3rd at ~3/4 mark. The leader was way ahead, but 2nd place guy looked to be fading a bit on the hill. I tried to chase him down, even thought I made some progress until he unleashed a kick for the finish. Winner (Brian List, Earth Drummer) was 4:32, :20 clear of Mike (Mel's brother). I was another :07 back. A 5-yr old girl ran it in 11:38, which I thought was rather impressive.
For my 3rd place effort, I got a $10 certificate to Meters & Miles, plus another beer glass. :)
Stretching warm up/down 5:00 [1]
Before and after.
After the race, we sat in Harvest Home Park (Fairground) to eat (Chipotle, LaRosa's), drink, and chat. We also watched part of the parade, which lasted for almost 3hrs! Then we walked the mile+ back to our cars by the start. This really helped loosen up my legs a bit.
Don and I then drove to Nippert and watched UC demolish OSU Beavers in the 2nd half. Of course, more walking was involved!
After the race, we sat in Harvest Home Park (Fairground) to eat (Chipotle, LaRosa's), drink, and chat. We also watched part of the parade, which lasted for almost 3hrs! Then we walked the mile+ back to our cars by the start. This really helped loosen up my legs a bit.
Don and I then drove to Nippert and watched UC demolish OSU Beavers in the 2nd half. Of course, more walking was involved!
Wednesday Sep 5, 2007 #
Cycling (Stationary) 1:00:00 [2] 22.87 mi (22.9 mph)
max:166 weight:56.6kg
Level 11, Hills, 626c.
Stretching warm up/down 10:00 [1]
Strength (Calisthenics) 17:00 [2]
Ankles w/ wts, core, planks, and push-ups.
Tuesday Sep 4, 2007 #
Running (Road) 39:48 [2] 4.42 mi (9:00 / mi)
shoes: Pearl iZumi Float
95F, sunny - Group run from Crossroads. Tonight's menu is track work, so we use the jog over to Norwood track and back as wu/cd. Temperature at the start was high, but it actually didn't feel so bad today.
Speed/Track intervals (Y800s) 29:50 [4] 8.0 km (3:44 / km)
shoes: Pearl iZumi Float
Yasso 800s. Ran with the 1st group, who did 10x800m with 90s rest. I set the pace for the guys at 3:00. Somehow the first 200m was always 2-3s too fast, but overall I pretty much ran them all in 2:59 +/- 1s. Happy with the time and consistency, considering I ran on lane 2, and yelled out splits at every 200m. :) My quads threaten to cramp up on the last 2, and once again during cool down, but it was never bad enough to stop me.
Running (Track) 18:56 [1] 0.65 km (29:08 / km)
shoes: Pearl iZumi Float
Recovery inbetween intervals. Supposed to be 90s each, but since the last person in the group was running 3:20-3:25, the 90s clock starts when he finishes. So really, I was getting 1:50-1:55 rest. Oh well.
Stretching warm up/down 10:00 [1]
Post-run stretch.
Monday Sep 3, 2007 #
Cycling (Road) 1:20:29 [2] 19.25 mi (14.4 mph)
Late afternoon ride around the neighbourhood. Another nice day weather wise.
Stretching warm up/down 10:00 [1]
Sunday Sep 2, 2007 #
Cycling (Road) 1:19:30 [2] 17.68 mi (13.3 mph)
Mid 80s, sunny - a midday ride. Thought about going to Big Bone and back (~20mi.), but about half way there at Rice & Big Bone Rd, I decided that my weak legs might not be able to handle the climb back. So I turned around and picked a longer, tamer route home. This still left me with about 5 roller coaster type hills to conquer, and I almost ran out of gear at the end of a big one! Overall, it was a pretty enjoyable experience. I will have to get my legs stronger (or a better bike) before thinking about the Big Bone route.
*time includes traffic stops.
*time includes traffic stops.
Stretching warm up/down 10:00 [1]
Saturday Sep 1, 2007 #
Running long (Mixed Road/Grass) 1:54:24 [2] 15.0 mi (7:38 / mi)
shoes: Brooks Glycerin 4
60F, clear - Group run from Lunken. We first did an out and back to the Boathouse (10mi), then added on whatever to suit our mileage. I ran out with Josh, Dave, and Adam first, but their pace was too brisk for me, so I dropped back a bit with Bob, Megan, Steven, and Mike(?). After the initial 10mi, Steven and I went around the Lunken loop once to make it 15mi.
First real nice cool day in a while. Coupled that with a pancake flat run, we ended up churning out a solid pace with ease. Legs were a bit tired when I finished. Gorgeous morning. Lots of cyclists out on the road as well.
First real nice cool day in a while. Coupled that with a pancake flat run, we ended up churning out a solid pace with ease. Legs were a bit tired when I finished. Gorgeous morning. Lots of cyclists out on the road as well.
Stretching warm up/down 10:00 [1]
Post-run stretch.