Training Log Archive: hkleafIn the 31 days ending May 31, 2007:
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Thursday May 31, 2007 #
Cycling (Stationary) 1:00:00 [2] 20.22 mi (20.2 mph)
weight:57.3kg
Level 11, Random, 557c.
Stretching warm up/down 8:00 [1]
Wednesday May 30, 2007 #
Note
(rest day)
Ankle is feeling much better now. The discoloration is no long there, and the swelling hardly noticeable. There are still some soreness around a couple spots if I put pressure on them.
The stiff shin muscle has also loosened up.
The stiff shin muscle has also loosened up.
Tuesday May 29, 2007 #
Running warm up/down (Road) 20:27 [2] 2.2 mi (9:18 / mi)
shoes: Pearl iZumi Float
89F, partly cloudy, very humid - Blast training group run. I went with the half of the group that had the track workout tonight, but led the mid-pack so that I didn't have to subject the ankle to fast running.
This is the warm up and cool down to and from Princeton track.
This is the warm up and cool down to and from Princeton track.
Running (Track) 33:22 [2] 3.37 mi (9:54 / mi)
shoes: Pearl iZumi Float
The intervals portion...
1 lap warm up,
[200m build, 200m off] x4,
[400m build, 200m off] x4, extra 200m rest after 4th set
800m build.
1:57.74,
55.31 (1:18.60)
54.65 (1:20.23)
52.94 (1:22.25)
50.99 (1:28.30)
1:54.18 (1:57.04)
1:51.09 (2:26.25)
1:58.73 (1:51.17)
1:56.07 (4:25.62)
4:00.75
1 lap warm up,
[200m build, 200m off] x4,
[400m build, 200m off] x4, extra 200m rest after 4th set
800m build.
1:57.74,
55.31 (1:18.60)
54.65 (1:20.23)
52.94 (1:22.25)
50.99 (1:28.30)
1:54.18 (1:57.04)
1:51.09 (2:26.25)
1:58.73 (1:51.17)
1:56.07 (4:25.62)
4:00.75
Monday May 28, 2007 #
Note
(rest day)
More rest on Memorial Day...
Sunday May 27, 2007 #
Note
(rest day)
Ankle is a little sore today. L shin muscle is still pretty tight and sore.
Saturday May 26, 2007 #
Running warm up/down (Road) 10:00 [2] 1.0 mi (10:00 / mi)
(injured) shoes: Brooks Glycerin 4
Little warm up jog across the Purple People Bridge and back, just to test out the ankle (and my taping job). I could feel it a bit on the downhill foot strikes, but it seemed to be better once I got it warmed up.
Running race (Road) 18:27 [5] 5.0 km (3:41 / km)
(injured) shoes: Brooks Glycerin 4
80s, clear, sunny, humid - the Kicks for Kids 5k. Pretty big crowd this year w/ almost 1000 participants. Since I wasn't sure what I'd get out of my ankle, there's no expectation going in. I just gauged my effort on how I feel as I go, which turned out to be pretty good. The tape job I did worked fine, and it wasn't until the downhill (bridge) in the last mile that I started feeling some soreness. I was mostly distracted by the heat anyway. With the sun beaming down, it felt more like 90F out there. My feet were on fire (from the friction?), and when I finished my head felt so hot I quickly doused myself with a couple cups of water.
Quite satisfied with my time and effort, all things considered. Not sure how I did place wise, but it's top 25 since I got a beer glass as prize!
Splits: 5:49.92, 5:57.59, 6:03.59, 35.80
Even though I slowed down, the dropoff wasn't all that drastic, which tells me I did fairly well pacing wise.
[update:]Official results - just missing out on the top 10 prizes!
Quite satisfied with my time and effort, all things considered. Not sure how I did place wise, but it's top 25 since I got a beer glass as prize!
Splits: 5:49.92, 5:57.59, 6:03.59, 35.80
Even though I slowed down, the dropoff wasn't all that drastic, which tells me I did fairly well pacing wise.
[update:]Official results - just missing out on the top 10 prizes!
Note
Wow! I finished with the exact same time today as I did back in December 9th at the Jingle Bell Run! Check out the temperature differential though...
My L outer shin is really stiff right now, side effects of the ankle taping I guess. Will probably take yet another easy week to let it heal properly.
My L outer shin is really stiff right now, side effects of the ankle taping I guess. Will probably take yet another easy week to let it heal properly.
Friday May 25, 2007 #
Note
(injured) (rest day)
About 2.5hr worth of yardwork in the evening. Ankle felt ok while walking around. We'll find out if I can run on it tomorrow...
Thursday May 24, 2007 #
Cycling (Stationary) 1:00:00 [3] 21.66 mi (21.7 mph)
weight:57.7kg (injured)
Level 7, Manual, 598c.
Had the ankle wrapped, and cycling seems to be ok. I just don't feel like I'm in very good shape right now.
Had the ankle wrapped, and cycling seems to be ok. I just don't feel like I'm in very good shape right now.
Wednesday May 23, 2007 #
Note
(injured) (rest day)
Continue resting... the swelling is almost all gone, soreness lessened, and discoloration has set in.
Tuesday May 22, 2007 #
Note
(injured) (rest day)
Skipped out on the group run and post-run social. With gas prices at a crazy $3.50/ga. there's no reason to make the extra trip today.
Monday May 21, 2007 #
Note
(injured) (rest day)
Cont'd with the aggressive R.I.C.E. treatment. The swelling really isn't as bad as I'd anticipated, though the soreness is there all the same.
Sunday May 20, 2007 #
Event: MVOC Grant Park
Note
(injured) (rest day)
Dirt Days - Mt. Airy 5.4mi
Obviously I didn't run this race with the bum ankle. I did however help out as event staff, first directing runners onto the trail, then driving around picking up those unfortunate souls who injured themselves during the race. There were indeed a few casualties.
The winner, Court Lily, won it with an amazing time of 29:03!!! I had thought 32 would've clinched it.
Obviously I didn't run this race with the bum ankle. I did however help out as event staff, first directing runners onto the trail, then driving around picking up those unfortunate souls who injured themselves during the race. There were indeed a few casualties.
The winner, Court Lily, won it with an amazing time of 29:03!!! I had thought 32 would've clinched it.
Saturday May 19, 2007 #
Event: Billygoat
Running (Bike Path) 23:05 [1] 2.0 mi (11:32 / mi)
(injured) shoes: Pearl iZumi Float
Tried going out with the group to test out the ankle. Not the smartest idea. Ended up walking the first 3/4mi to warm up, then found out running on tip toes was less painful. Will take it easy the next week and hope for a speedy recovery.
Note
Spent the evening at John and Marla's to celebrate Levi's 1st b-day. Guess I'll be gaining some weight w/ just eating and no exercising...
Friday May 18, 2007 #
Running tempo (Trail) 33:32 [3] 7.94 km (4:13 / km) +195m 3:46 / km
shoes: Icebug MR BUGrip
Pre-running the course and making sure the tapes are still there. Saw half a dozen deers. Only this time I didn't scare any of them away. They just stood there and watched me run by. Things were shaping up to be a real nice outing until I twisted my L ankle for the third time, this time bad enough (ala Ransburg) that I had to stop and hobble around a bit....
Running (Trail) 7:47 [1] 1.19 km (6:32 / km) +30m 5:49 / km
(injured) shoes: Icebug MR BUGrip
......before slowly jogging the last km of the course back to my car. Bummer, just as I am ready to ramp up my training too. :(
Thursday May 17, 2007 #
Note
Listened to 700WLW yesterday evening when Paul D. interviewed an adventure racer. Jen Marsh is her name I think. She did Primal Quest in Utah last year and is preparing to do Australia XPD, a 500mi trek from Queensland thru the Outback to the Great Barrier Reeves. Sounds real exiciting!
Paul devoted 2 segments (~10-15min total) in the 6pm hour for the interview, so Jen was able to paint a decent picture of the sport. Made me wonder if any orienteers ever had the chance at an in-depth interview to promote the sport on radio?
Paul devoted 2 segments (~10-15min total) in the 6pm hour for the interview, so Jen was able to paint a decent picture of the sport. Made me wonder if any orienteers ever had the chance at an in-depth interview to promote the sport on radio?
Running (Trail) 1:06:00 [2] ** 8.81 km (7:29 / km) +225m 6:39 / km
shoes: Icebug MR BUGrip
High 50s, overcast - vetting the course for Sunday's trail race at Mt. Airy. Pleasant evening to be out running. Saw a deer, a racoon, an owl, and a couple squirrels.
Total time spent was 81min, only logging the running portion.
Total time spent was 81min, only logging the running portion.
Stretching warm up/down 5:00 [1]
Post-run stretch. Hamstrings and butt are quite sore today. I guess softball was more of a workout than expected.
Strength (Weights) 35:00 [3]
weight:56.6kg
Legs and core.
Strength 10:00 [2]
Ankles.
Wednesday May 16, 2007 #
Note
Subbing on the Hixson softball team. I was the catcher, so not much of a real workout even though I got winded and had my heart racing a bit from running the bases. Did ok - 2-4, bb, 2r. The team won its first game, 17-11, so Matt and the guys were happy.
Cycling (Stationary) 1:00:00 [2] 20.23 mi (20.2 mph)
weight:56.6kg
Level 11, Hills, 557c.
After softball.
After softball.
Strength (Free Weights) 20:00 [2]
Haven't been too diligent lately.
Stretching warm up/down 10:00 [1]
Nice long stretch before bed. Hamstrings seem to be tight, perhaps from sprinting around the bases?
Tuesday May 15, 2007 #
Running (Road) 30:08 [2] 3.64 mi (8:17 / mi)
shoes: Pearl iZumi Float
80F, sunny - Blast training group run from Crossroad. Started w/ a 10min warmup, then did 30s on, 90s off the rest of the way. Traffic lights made it difficult to stay on schedule though.
It was Bob Roncker's 64th B-Day!
It was Bob Roncker's 64th B-Day!
Note
It's been 4 weeks since the marathon, and I'm finally feeling my legs have gotten their springs back. How can I tell? Well, running 8min/mi doesn't feel such a chore anymore. I guess we'll find out if they're really back this Sunday when I race on them.
Monday May 14, 2007 #
Note
(rest day)
Scheduled rest day. Pretty tired overall from the weekend travel.
Sunday May 13, 2007 #
Note
NEOOC Event - Ledges, Cuyahoga Valley National Park, Hudson, Ohio.
2 Sprints, (1:5000, 5m)
Course Setter: Stanislav Rachitskiy
Low 60s, sunny, breeze, dry conditions, leafs filling out.
Official results
Kind of lucked out with an event just 30mi from the wedding hotel. So after checking out, I drove over to the Ledges - site of NAOC 2004 - for some sprints.
I hadn't orienteered in this kind of terrain before, so I was really looking forward to the event. It didn't disappoint either. It was a ton of fun running around giant sandstone ledges. There were some tricky control locations that require map concentration and smart route planning. The fact that these are sprint courses make them more exicting!
A couple disappointing things:
1) Maps are just blown up versions of the original 1:10000 map, so all the lines appeared too thick and symbols too large. The density and size of the black (rocks) makes it harder to spot the trail. The use of black rectangle for bridges along trail is questionable. They can easily be misinterpreted as a rock feature imo. I realized the mapper(s) had probably spent a ton of time on mapping of the rocks, but there seems to be some inconsistencies on the shapes and spacings (gaps) between rocks. There're several places where the gap shown on the map is much wider than reality. I'm not sure if there's a remedy for this, especially at the 1:10 scale. But at 1:5, mapped to ISSOM standard, I think this could be a really fun place to orienteer!
2) No pre-printed maps. For sprints especially, I guess I'd prefer not to copy my own maps and having the extra time to look at the course. The other problem is the readability of the course on the map. Both courses kind of make a loop, utilizing the rocks all around. Often times, the leg lines and circles are obscured by the dense black on the map. I'm sure if I had a brighter red ink pen to draw my course it'd be better. The red ballpoint pens just don't cut it in this case.
Lastly, it's a shame this event isn't a part of the Sprint Series - not that I can earn any more points as I've pretty much maxed out my potential already. I didn't find out the reasons behind not being part of SS, but I did talk to Steve about doing that in the future. All the work (course setting, results tabulating, etc.) are already being done. The only thing left is submitting it for inclusion on the SS schedule, and viola, instant points for club members who do the sprints. This could get enough people interested to attend the SS Final and form a club relay team for the Relay Champs. But this isn't my club so it's really not my place to say stuff. Think I've written quite enough already.
I don't want to sound overly critical, because I really had a fun time out there, and would gladly go back for another event.
2 Sprints, (1:5000, 5m)
Course Setter: Stanislav Rachitskiy
Low 60s, sunny, breeze, dry conditions, leafs filling out.
Official results
Kind of lucked out with an event just 30mi from the wedding hotel. So after checking out, I drove over to the Ledges - site of NAOC 2004 - for some sprints.
I hadn't orienteered in this kind of terrain before, so I was really looking forward to the event. It didn't disappoint either. It was a ton of fun running around giant sandstone ledges. There were some tricky control locations that require map concentration and smart route planning. The fact that these are sprint courses make them more exicting!
A couple disappointing things:
1) Maps are just blown up versions of the original 1:10000 map, so all the lines appeared too thick and symbols too large. The density and size of the black (rocks) makes it harder to spot the trail. The use of black rectangle for bridges along trail is questionable. They can easily be misinterpreted as a rock feature imo. I realized the mapper(s) had probably spent a ton of time on mapping of the rocks, but there seems to be some inconsistencies on the shapes and spacings (gaps) between rocks. There're several places where the gap shown on the map is much wider than reality. I'm not sure if there's a remedy for this, especially at the 1:10 scale. But at 1:5, mapped to ISSOM standard, I think this could be a really fun place to orienteer!
2) No pre-printed maps. For sprints especially, I guess I'd prefer not to copy my own maps and having the extra time to look at the course. The other problem is the readability of the course on the map. Both courses kind of make a loop, utilizing the rocks all around. Often times, the leg lines and circles are obscured by the dense black on the map. I'm sure if I had a brighter red ink pen to draw my course it'd be better. The red ballpoint pens just don't cut it in this case.
Lastly, it's a shame this event isn't a part of the Sprint Series - not that I can earn any more points as I've pretty much maxed out my potential already. I didn't find out the reasons behind not being part of SS, but I did talk to Steve about doing that in the future. All the work (course setting, results tabulating, etc.) are already being done. The only thing left is submitting it for inclusion on the SS schedule, and viola, instant points for club members who do the sprints. This could get enough people interested to attend the SS Final and form a club relay team for the Relay Champs. But this isn't my club so it's really not my place to say stuff. Think I've written quite enough already.
I don't want to sound overly critical, because I really had a fun time out there, and would gladly go back for another event.
Orienteering race (C-Meet Sprint) 29:36 [4] **** 2.9 km (10:12 / km)
spiked:16/18c shoes: VJ Integrator
Sprint 1: 2.9km, 18c (1:5000, 5m)
One look at the map and I knew it'd be next to impossible to relocate using any rock features. So I decided on a pretty cautious (read: slow) approach all the way around, not wanting to lose contact. Had trouble at times deciphering rocks on the map while running. With the map being 1:5000 things tend to come up real quick. Mainly used the trails and contours to navigate by, also counting off big rock formations whenever possible.
Drifted slighted left on #6, but knew what I did wrong so corrected quickly. At #11, I went left to attack from the high side thinking it'd be easier to spot the control. That I'd accomplished, only the punch is 30ft straight below at the bottom of the cliff, with no easy way to get down. So I said some choice words and backtracked my way around to the lower side. Other than that, I faired okay. Just too slow in my decision making and running.
One look at the map and I knew it'd be next to impossible to relocate using any rock features. So I decided on a pretty cautious (read: slow) approach all the way around, not wanting to lose contact. Had trouble at times deciphering rocks on the map while running. With the map being 1:5000 things tend to come up real quick. Mainly used the trails and contours to navigate by, also counting off big rock formations whenever possible.
Drifted slighted left on #6, but knew what I did wrong so corrected quickly. At #11, I went left to attack from the high side thinking it'd be easier to spot the control. That I'd accomplished, only the punch is 30ft straight below at the bottom of the cliff, with no easy way to get down. So I said some choice words and backtracked my way around to the lower side. Other than that, I faired okay. Just too slow in my decision making and running.
Orienteering race (C-Meet Sprint) 22:48 [4] 2.4 km (9:30 / km)
spiked:13/15c shoes: VJ Integrator
Sprint 2: 2.4km, 15c (1:5000, 5m)
After a brief 5min break, I went back out to for the 2nd sprint. This is the easier of the 2, where the controls are all placed just off the trail. Having more familiarity with the terrain, I tried to pick up my pace a little. Unfortunately, this resulted in a couple of mistakes. I overran #2, but corrected quickly when I spotted my catching feature. Then at #6, I didn't have a good plan, nor a solid attack point. This led to a bit of searching amongst the giant sandstones, hoping the control can be seen just over the ledge, or around the corner - not the best solution! Eventually I stumbled upon it, but from that point on reverted back to a more cautious approach. Caught up with Bob Boltz at #14 and ran in with him to the finish.
After a brief 5min break, I went back out to for the 2nd sprint. This is the easier of the 2, where the controls are all placed just off the trail. Having more familiarity with the terrain, I tried to pick up my pace a little. Unfortunately, this resulted in a couple of mistakes. I overran #2, but corrected quickly when I spotted my catching feature. Then at #6, I didn't have a good plan, nor a solid attack point. This led to a bit of searching amongst the giant sandstones, hoping the control can be seen just over the ledge, or around the corner - not the best solution! Eventually I stumbled upon it, but from that point on reverted back to a more cautious approach. Caught up with Bob Boltz at #14 and ran in with him to the finish.
Note
Went back out after the sprints for a short map hike. Got a chance to better decipher the complex rock details on the map. Also took some pictures of the giant sandstone ledges.
Afterwards, drove to nearby Peninsula with Steve Hughes to grab a bite to eat before the 4hr ride home. Walked along the Cuyahoga River bike path and took in some scenery. An awesome weekend.
Afterwards, drove to nearby Peninsula with Steve Hughes to grab a bite to eat before the 4hr ride home. Walked along the Cuyahoga River bike path and took in some scenery. An awesome weekend.
Saturday May 12, 2007 #
Running tempo (Road) 14:25 [3] 2.05 mi (7:02 / mi)
shoes: Pearl iZumi Float
First run w/ Blast training group. It's a timed run to see where everyone stands. Since I was the time keeper, I ran in with the first guy so that I can read out finishing times. Nice short run to start the day off.
Note
Attended wedding near Medina, OH. Really nice outdoor ceremony by Lake Chippewa, and then dancing the night away in good company.
Friday May 11, 2007 #
Cycling (Stationary) 35:00 [2] 12.6 mi (21.6 mph)
Level 12, Sports Training, 308c.
Stretching warm up/down 2:00 [1]
Thursday May 10, 2007 #
Running (Trail) 42:45 [2] ** 4.7 mi (9:06 / mi)
shoes: Icebug MR BUGrip
Evening trail run at Stanbery. Did 3 laps (with different variations). Tried to read the map and pick out contour details along the way. Quite a few folks out, which unfortunately also means a few unleashed dogs. One of the Retreivers actually tried to bite me! Good thing it missed.
*will figure out the distance and climb later.
*will figure out the distance and climb later.
Cycling (Stationary) 50:00 [3] 18.34 mi (22.0 mph)
Level 10, Random, 50?c.
Workout at Skytop before Kareoke (post-Pig celebration w/ the group).
Workout at Skytop before Kareoke (post-Pig celebration w/ the group).
Stretching warm up/down 8:00 [1]
Wednesday May 9, 2007 #
Cycling (Stationary) 1:15:00 [2] 24.04 mi (19.2 mph)
weight:57kg
Level 10, Hills, 661c.
Tuesday May 8, 2007 #
Running (Road) 38:34 [2] 4.83 mi (7:59 / mi)
shoes: Pearl iZumi Float
80F, sunny - SRR from the Spot. Legs are feeling alright, albeit a little tired.
Stretching warm up/down 4:00 [1]
Post-run stretch.
Note
Looks like I'll be staying on as one of the coaches for the next training program - The Hyde Park Blast - should be fun.
Monday May 7, 2007 #
Note
(rest day)
Scheduled rest day.
Sunday May 6, 2007 #
Event: Flying Pig Marathon
Running warm up/down (Road) 8:40 [2] 0.86 mi (10:05 / mi)
shoes: Brooks Glycerin 4
Warm up jog from my car to PBS (start of the race) and meet with the group.
Running race (Road) 1:35:21 [3] 13.1 mi (7:17 / mi)
shoes: Brooks Glycerin 4
The Pig Half - Didn't race it for myself, as I was fulfilling my coaching duties and running people in. Will write more later.
Running (Road) 47:30 [2] 5.84 mi (8:08 / mi)
shoes: Brooks Glycerin 4
After finishing myself, went back out on the course to cheer on the group. This included running in a few of the folks. Time is a combined total of the multiple runs.
Stretching warm up/down 2:00 [1]
Saturday May 5, 2007 #
Running warm up/down (Mixed Gravel/Trail) 18:01 [2] 2.25 mi (8:00 / mi)
shoes: Asics Gel Cumulus VII
Warm up from parking to Start area (twice).
Orienteering race (A-Meet Middle) 55:40 [4] 5.54 km (10:03 / km) +240m 8:16 / km
shoes: VJ Integrator
SMOC US Team Trials
*more later
*more later
Orienteering (Controls Pick Up) 48:06 [1]
shoes: VJ Integrator
Stretching warm up/down 4:00 [1]
Pre-race stretch.
Friday May 4, 2007 #
Event: US Team Trials
Running warm up/down (Mixed Trail/Grass) 9:07 [1] 1.0 mi (9:07 / mi)
shoes: Icebug MR BUGrip
Warm up to the Start, and then some more around the call-up area.
Orienteering race (A-Meet Sprint) 19:28 [5] 2.98 km (6:32 / km) +65m 5:53 / km
shoes: Icebug MR BUGrip
SMOC US Team Trials
*more later
*more later
Stretching warm up/down 9:17 [1]
Pre-race stretch.
Thursday May 3, 2007 #
Speed/Track tempo (Track) 13:09 [3] 2.0 mi (6:34 / mi)
shoes: Pearl iZumi Float
70F, sunny - WH track w/ JFT group. Final tune-up before Pig for them, easy jogging for me.
1mi warm up, strides, 2mi tempo, then 1mi cool down.
Brought some Ukraine maps with me to work on map reading at a faster pace. It was tough to pick out the details and distinguish positive vs. negative contours. This means I'll definitely have to slow down enough during TT if I want to stay in contact with the map.
1mi warm up, strides, 2mi tempo, then 1mi cool down.
Brought some Ukraine maps with me to work on map reading at a faster pace. It was tough to pick out the details and distinguish positive vs. negative contours. This means I'll definitely have to slow down enough during TT if I want to stay in contact with the map.
Running warm up/down (Track) 17:19 [2] 2.0 mi (8:39 / mi)
shoes: Pearl iZumi Float
Speed/Track intervals (Strides) 5:00 [3] 1.2 km (4:10 / km)
shoes: Pearl iZumi Float
10x100m Strides, with 20m recovery.
Stretching warm up/down 4:00 [1]
Wednesday May 2, 2007 #
Cycling (Stationary) 1:20:00 [2] 21.86 mi (16.4 mph)
weight:56.7kg
Level 10, Hills, 712c.
While reading some maps of Ukraine.
While reading some maps of Ukraine.
Tuesday May 1, 2007 #
Running (Road) 29:32 [2] 3.46 mi (8:32 / mi)
shoes: Pearl iZumi Float
84F, sunny - 1/2 Pig training group run from the Levee. Short easy run as everyone's tapering for the race Sunday. There's no longer soreness or aches in my legs, but I can feel they're still not back to normal yet.