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Training Log Archive: ebone

In the 31 days ending Aug 31, 2010:

	activity	#	time	miles		km		+m
	Orienteering	7	5:50:54	25.74	(13:38)	41.43	(8:28)	2090	119c
	Running - Road / Track	9	4:16:51	32.93	(7:48)	53.0	(4:51)	635
	Running - Trail / Grass	3	18:43	1.96	(9:34)	3.15	(5:57)	105	1c
	Calisthenics / Dance	3	11:24	0.81	(14:03)	1.31	(8:44)	50
	Strength / Weights	2	10:00
	Swimming / Water exercise	1	8:00	0.16	(50:06)	0.26	(31:08)
	Running - Terrain	1	7:12	0.69	(10:30)	1.1	(6:31)	10
	Total	12	11:03:04	62.29		100.25		2890	120c
averages - sleep:7.8

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Monday Aug 30, 2010 #

Event: 2010 Laramie Daze

Running - Road / Track (road) 40:37 5.82 mi (6:59 / mi) +95m 6:39 / mi
ahr:152 max:162 slept:9.2 shoes: Brooks Adrenaline GTS 8 - 4

I ran downtown, feeling pretty good, for a change. My legs have been feeling pretty sore (particularly in the hamstrings and sitz bones) when starting running, but today I just felt a bit stiff at first but much better after a few minutes. I pushed the pace a bit at times, but mostly ran at the brisk end of an easy pace.

Running - Road / Track (road) 44:43 [2] 5.78 mi (7:44 / mi) +120m 7:16 / mi
ahr:141 max:152 shoes: Brooks Adrenaline GTS 8 - 4

I ran home from downtown, feeling sore in the legs again during the last 15 minutes or so of the run.

Sunday Aug 29, 2010 #

Note
slept:7.8

Saturday Aug 28, 2010 #

Note
slept:7.2

Friday Aug 27, 2010 #

Note
slept:5.5

Thursday Aug 26, 2010 #

Note
slept:10.3

C • sleeeeeeep 3

Wednesday Aug 25, 2010 #

Note
slept:8.0

Tuesday Aug 24, 2010 #

Note
slept:7.8

Monday Aug 23, 2010 #

Note
slept:11.0

Sunday Aug 22, 2010 #

Note
slept:8.9 (rest day)

Saturday Aug 21, 2010 #

Note
slept:2.5 (rest day)

Friday Aug 20, 2010 #

Note
slept:4.5

Thursday Aug 19, 2010 #

Note
slept:5.0

Wednesday Aug 18, 2010 #

Note
slept:6.3

Tuesday Aug 17, 2010 #

Note
slept:9.0

C • Sorry to ask about this... 2

Monday Aug 16, 2010 #

Note
slept:6.3

Sunday Aug 15, 2010 #

Running - Road / Track warm up/down 15:40 2.04 mi (7:40 / mi) +30m 7:20 / mi
ahr:139 max:161 slept:8.2 shoes: Brooks Adrenaline GTS 8 - 3

I warmed up to run the third leg of the WOC relay. My legs felt decent, with good turnover but some fatigue and not so much bounce today. I was pretty nervous this morning.

Calisthenics / Dance warm up/down (form drills) 2:00 0.14 mi (14:18 / mi)
shoes: VJ Supra spike US 10.5 - 1

I ran a few form drills as part of my warm-up for the relay.

Orienteering race (relay) 1:09:40 *** 9.1 km (7:39 / km) +500m 6:00 / km
ahr:161 max:175 27c shoes: VJ Supra spike US 10.5 - 1

I ran the third leg of the WOC relay. I knew going into this race that it would be green and tricky in places, and that it would be important to slow down in those spots while keeping an overall smooth but brisk pace and moving well through the green. I did none of those things, missing a few controls after thinking I had things under control, getting more hung up on the vegetation than I have on other days, and not being able to exert myself enough (due to what felt like tired legs) to get my heart rate up to where it should have been.

The green areas made the orienteering like night orienteering with a very small light, and the frustration of this mixed with that of getting hit in the face incessantly with branches.

I'm pretty disappointed with the result, but on the other hand, it wasn't a disaster run, and my middle and long qual races were good, so that makes 2/3 good races at this WOC.

Saturday Aug 14, 2010 #

Running - Road / Track warm up/down (some trail, too) 12:35 [2] 1.6 mi (7:52 / mi) +70m 6:55 / mi
ahr:144 max:155 slept:8.2 shoes: VJ Supra spike US 10.5 - 1

I ran to the start of the WOC Tour race, feeling pretty average.

Orienteering (middle-ish) 39:31 *** 4.7 km (8:24 / km) +185m 7:02 / km
ahr:154 max:164 12c shoes: VJ Supra spike US 10.5 - 1

I ran the A2 (open) course of WOC Tour day 5. Since I usually race best after doing some non-trivial running the day before, I decided to prepare for the relay by running the first part of the course hard then easing off. This sort of worked, except that I couldn't find the first control for a couple minutes--a good reminder of how hands-on the navigation is in this terrain--so the run was more like a fartlek workout. Also, I didn't want to run too hard, so I only ran maybe 4-7 minutes of the run at a true race intensity. My heart rate stayed fairly high (150s) even when I really eased off the pace, which I guess was because my legs were pretty fresh and bouncy, so they were working harder than usual for the effort.

Friday Aug 13, 2010 #

Note
slept:7.7 (rest day)

I did lots of fun and relaxing stuff today, which was just what I needed.

My throat continues to hurt when I wake up, but it's clearly just the dry air, since it feels fine a bit later. The residual congestion from my cold is tapering off but not yet gone.

Thursday Aug 12, 2010 #

Running - Trail / Grass (trail) 5:53 0.53 mi (11:06 / mi) +35m 9:13 / mi
ahr:122 max:139 slept:8.0 shoes: VJ Supra spike US 10.5 - 1

I felt tired today. I think that's a good thing, because it means I ran hard in the qualification races. I ran the long/middle/relay model event easy, but first I jogged a bit on a trail to warm-up, thinking I might do a bit of hard running.

Orienteering (model event) 36:55 [2] *** 3.78 km (9:46 / km) +135m 8:17 / km
ahr:138 max:153 13c shoes: VJ Supra spike US 10.5 - 1

I ran the model event easy, feeling better after I'd been going a while. I still kept the pace mellow to let my legs and heart rest and recover. I had a miss on one control, where I overshot a bit and looped back to find it, as well as a couple other little bobbles or hesitations. It's tricky terrain--harder than the long qual terrain--and hard to run through with confidence at full speed.

Wednesday Aug 11, 2010 #

Swimming / Water exercise 8:00 [1] 0.16 mi (50:06 / mi)
slept:9.0

I went to the gym, a 10 minute walk from the hotel, and did a bit of swimming and easy water running/jumping/striding. After swimming, I used the jacuzzi, the steam room, the cold pool, and the sauna, and I stretched a bit.

I'm not as sore as I would expect today, but my hamstrings are pretty tight (and more sore than other muscles.) Other aches and pains include the muscles on the lateral side of my right lower leg, my right arch, and my left vastus medialis (still a bit sore from Monday).

Strength / Weights (hip exercises) 5:00 [1]

I did a few hip abductor, adductor, flexor, and extensor exercises in the weight room after swimming. I used the machine to do the first two exercises in the seated position, and I used a different, pulley machine with a torso/hip pad/pedestal to do the latter two.

Tuesday Aug 10, 2010 #

Running - Road / Track warm up/down (dirt/gravel road) 5:40 0.79 mi (7:11 / mi) +20m 6:39 / mi
ahr:143 max:157 slept:7.4 shoes: Brooks Adrenaline GTS 8 - 3

I warmed up for the WOC long qualification race, starting with a brisk out-and-back along the road. My legs felt pretty good--nice long stride and a decent turnover--although there were a few muscles that were quite sore and somewhat tired from yesterday, especially my outer gluteus muscles, my left vastus medialis (which I bashed on a rock when I tripped and fell during yesterday's race), my left hip flexor (which still lacks a bit of strength and flexibility after my Team Trials injury in May), and to some extent my hip adductors.

In contrast to yesterday, I was much more nervous and keyed up today, and I had trouble getting back to sleep after breakfast. I eventually did and had a much lower level of nervous tension when I awoke again.

Orienteering warm up/down 8:00 *** 0.84 km (9:30 / km) +50m 7:20 / km
ahr:153 max:162 4c shoes: VJ Supra spike US 10.5 - 1

I ran to 4 of the 5 warm-up course controls. I cut short because I realized that my call up time was coming up really soon, and the course was a bit longer than I had realized.

Running - Trail / Grass warm up/down 6:13 0.78 mi (8:00 / mi) +35m 7:01 / mi
ahr:143 max:163 shoes: VJ Supra spike US 10.5 - 1

The rest of my warm-up run to the start.

Orienteering race (long distance) 1:10:15 *** 8.51 km (8:15 / km) +430m 6:35 / km
ahr:166 max:175 17c shoes: VJ Supra spike US 10.5 - 1

I ran WOC long qualification heat C. I had a good but not great run. My route choices were mostly fine, I think, and my navigation was mostly quite good, although I came unplugged from the map a few times and it cost me bits of time here and there. I felt pretty sure-footed in the terrain today and mostly moved well, but I was a bit too hesitant and could tell I just wasn't running quickly and confidently enough to have the caliber of run that I thought would put me in contention for a spot in the finals. As I pushed the pace toward the end, I came a bit mentally unglued and faltered a bit over the final few controls, losing maybe 20-30 seconds.

As is often the case for me, I was a bit slow out of the start today (but at least didn't get lost), and I was caught 2 minutes by Christian Teich at #2. He then got a bit in front of me and had trouble attacking #3, so I got ahead again. We went back and forth a bit more over the remainder of the course, with him finally pulling ahead for good over the final few controls. By the time I was 2/3 of the way through the course, I was seeing runners with really large bib numbers, meaning they started many minutes after me. This is always a bit unnerving, but each time I noted this, I just renewed my effort to run expeditiously toward the next control.

At the finish, I was pleased to have had a good run, but I anticipated by the feel of my run and the results that had been posted so far that I would be about 3-4 minutes out of qualifying. It turned out to be 5.5 minutes and 22nd place. I had gotten my hopes up after yesterday, and I'm somewhat disappointed not to have at least been closer to a qualifying time. On the other hand, I look at the good runs I had yesterday and today, runs that are among my career best WOC results, and I can't help but feel satisfied, also.

Even if I had run a great race, I'm pretty sure I couldn't have run 5.5 minutes faster, at least not without the course having been streamered for me. So, what would it have taken?

=> More training in Trondheim would have helped, so that I would have had a more strongly ingrained knowledge of the terrain structure and route choices, which saves time with better and faster micro- and macro-route choices. This would have required more time and money.

=> More and better training at or near home is the real key, though. From strength training, to map study, to running orienteering courses, to terrain runs, it all would have made a marginal positive expected difference in my performance. But it all would have required more time, and it just doesn't fit when I'm working well over full time.

I think I actually over-performed, given my injury in May and the compromises I've made week after week in my training (due to time and money constraints.) I guess that's experience buoying my performance. I've certainly worked hard to earn that.

C • Good for you Eric, and than... 9

Running - Terrain warm up/down 7:12 0.69 mi (10:30 / mi) +10m 10:02 / mi
shoes: VJ Supra spike US 10.5 - 1

Easy warm-down jog after orienteering.

Monday Aug 9, 2010 #

Running - Road / Track (road) 6:30 [2] 0.79 mi (8:15 / mi) +65m 6:34 / mi
ahr:137 max:155 slept:9.0 shoes: Brooks Adrenaline GTS 8 - 3

I took a long-ish warm-up before the middle distance qualification race, with the first part on paved and dirt roads. My legs felt okay but not great--strong enough but a bit sluggish.

My plan today was not to worry about running fast, but to focus on being steady and looking ahead, both on the map and in the terrain.

Orienteering warm up/down 6:50 [2] *** 0.7 km (9:46 / km) +55m 7:01 / km
ahr:142 max:152 6c shoes: VJ Supra spike US 10.5 - 1

I ran the little mini-course on the warm-up map. My navigation was somewhat rough, and I thought I had better tighten things up and focus better in the race. I didn't feel nervous enough, so I focused on getting more nervous while I did form drills after the orienteering warm-up.

Calisthenics / Dance (form drills) 4:00 0.29 mi (14:00 / mi) +35m 10:08 / mi
ahr:144 max:159 shoes: VJ Supra spike US 10.5 - 1

I ran some form drills on a shady trail on the warm-up map. Despite the earlier forecast of cloudy skies and a chance of showers, the weather was sunny and warm, so I was a bit hot toward the end of my warm-up.

Running - Road / Track warm up/down 9:04 0.82 mi (11:00 / mi) +45m 9:24 / mi
ahr:132 max:159 shoes: VJ Supra spike US 10.5 - 1

The rest of my warm-up jogging/running, including a fast surge between the pre-start and the next line.

Orienteering race (middle-ish) 30:39 *** 3.65 km (8:24 / km) +225m 6:25 / km
ahr:163 max:173 11c shoes: VJ Supra spike US 10.5 - 1

I ran the World Orienteering Champs middle qualification heat C, having a solid run but with a few lapses of focus (and map contact) that cost me maybe 1.5 minutes. The course was mostly pretty hard, and I think I mostly did a good job of handling the tough navigation sections, picking fairly good routes and executing them well (with the already-noted exceptions). Since I started practically last, with just one runner from Japan starting after, I didn't expect to see anyone on my course, however I caught Kiril Nikolov (who started 2 minutes before me) at control #1. I ran most of the way to #2 with him before I veered off to the left and made the first of my stops to relocate--whoops! I ran pretty well on controls 3 and 4 (save for minor hesitations) but botched #5 by maybe 30-40 seconds, stopping and looking around for it too early. I then had a tiny bobble coming into #7 and a bit of confusion/relocation around #8 before running the rest of the course okay.

I missed qualifying by 1:22, which is the narrowest margin ever, I think, and my 20th place finish ties my 20th in the long qualification race in WOC 2008 in Czech Republic. Overall, I finished about how I expected, and I'm pleased with how I ran.

I only fell on my face twice today--not too bad--although there were a couple times that my quads felt a bit weak jumping down some of the cliffs and steep slopes. I never pushed the pace today but my heart rate was still fairly high. I felt good at the end and am looking forward to running again tomorrow in the long qualification race, where I plan to push harder, particularly at the end, and to expend whatever energy I can by the time I finish.

Results with split times are here: http://live.woc2010.com/lists/middle-qual/results/...

This photo, the second photo on this page is a good one of me demonstrating how to get over the ground vegetation.

C • Good run today, awful close... 11

Running - Road / Track warm up/down 10:30 1.08 mi (9:45 / mi) +15m 9:21 / mi
ahr:121 max:140 shoes: VJ Supra spike US 10.5 - 1

I went for a warm-down jog a little while after I finished. My legs felt pretty good, and I hope that continues for tomorrow's race.

Sunday Aug 8, 2010 #

Event: 27th World Orienteering Championsship

Running - Road / Track (some trail, too) 40:00 [2] 5.38 mi (7:26 / mi) +100m 7:02 / mi
ahr:144 max:155 slept:7.4 shoes: Brooks Adrenaline GTS 8 - 4

I ran around the area of the hotel, finding a piece of forest and running out and back on a trail for 12 minutes of the run. My legs felt a bit tired from standing so much today, but otherwise okay. It felt good to run, and I'm looking forward to racing tomorrow.

My lungs were a bit irritated after the run, and I coughed a moderate amount. It was good to get things moving in my lungs, though.

C • Nice run today Eric -- too ... 5

Saturday Aug 7, 2010 #

Note
slept:10.4 (sick) (rest day)

My headache feels better today, and my lymph node tenderness has lessened. I also feel less congested. I was going to see about getting seen by a doctor today and getting some antibiotics if needed, but I seem to be getting better.

Possibly too much information (feel free to stop reading):
I had a bit of blood in my nasal saline wash last night (on the left side--not old but not fresh and flowing either--just came out with the saline, not by itself) but had less this morning. It came after I bent over and put my head upside down in order to try to irrigate my frontal sinuses; I'm not sure if that's where the blood was coming from, or if it was from somewhere else. Bleeding from the nasal cavity or sinuses is undesirable, so less blood seems like a good thing.

Friday Aug 6, 2010 #

Running - Trail / Grass warm up/down 6:37 * 0.65 mi (10:11 / mi) +35m 8:43 / mi
ahr:122 max:152 1c slept:6.8 (sick) shoes: VJ Supra spike US 10.5 - 1

I jogged to the start of the WOC middle/long qualification model event, and back to the car after finishing it.

Although my cold had seemed better, I now have a headache on the left side that is there most of the time but comes and goes, and my left side lymph nodes are swollen and tender, so I think that I may have a sinus infection. I tried nasal irrigation, which mostly cleared my breathing passages for a while but did nothing for the symptoms that point to infection. I'm not sure what to do now. Although I like to avoid taking antibiotics, perhaps I should.

Orienteering (middle distance) 50:50 *** 5.45 km (9:20 / km) +280m 7:25 / km
ahr:152 max:168 19c shoes: VJ Supra spike US 10.5 - 1

I ran a course visiting all the controls of the middle/long qualification model event, using a 1:10,000 map. I ran hard for selected stints of the course and ran easy-to-moderate pace the rest of the time. I mostly navigated pretty well, but I had problems with the controls traversing bland slopes in the light green forest and lost a couple minutes on these controls.

Thursday Aug 5, 2010 #

Running - Road / Track (road) 26:25 3.28 mi (8:03 / mi) +15m 7:56 / mi
ahr:130 max:150 slept:7.9 shoes: Brooks Adrenaline GTS 8 - 4

I ran to the Seattle-Norwegian-community-donated Liev Eiriksson statue for a third time, and this time...
1. I took my camera, and
2. the battery wasn't dead

My legs felt tired at the start then pretty good once they got warmed up.

Wednesday Aug 4, 2010 #

Note
slept:7.2 (rest day)

I'm basically not sick anymore, but I have a moderate amount of residual congestion, so I'm still coughing and sniffling.

Tuesday Aug 3, 2010 #

Note
slept:8.6 (sick)

My cold is quite mild today--almost gone. I don't feel infected, i.e., no lymph node tenderness, fatigue/achiness, or sore throat.

C • Sleep 2

Running - Road / Track warm up/down (some terrain, too) 8:27 1.07 mi (7:54 / mi) +35m 7:10 / mi
ahr:125 max:146 shoes: VJ Supra spike US 10.5 - 1

I warmed up for orienteering at Saksvikvollen Nidarøst. My legs felt okay, but sluggish and a bit easily tired.

Calisthenics / Dance (form drills) 5:24 0.39 mi (14:00 / mi) +15m 12:29 / mi
ahr:125 max:147 shoes: VJ Supra spike US 10.5 - 1

I ran some form drills to try and activate my legs before orienteering. I think it helped some, as it usually does.

Orienteering (middle distance) 38:14 *** 4.7 km (8:08 / km) +230m 6:32 / km
ahr:156 max:167 10c shoes: VJ Supra spike US 10.5 - 1

I ran the "red" course at the Tuesday evening O meet. Matt noted that--with all the Australian, New Zealand, Canadian, U.S. and even a few Norwegian team members in attendance--there was more competition at this event than at many/most championship events in North America.

I had some orienteering, including a short interval workout on my training schedule for today, so I took the event as a fartlek workout rather than as a race. I tried to go moderately to very hard on legs 2, 5, 7, and 10, although my splits on those legs don't seem particularly good. The rest of the course was done at a fairly comfortable cruising speed.

From a technical standpoint, I was mostly in control for the entire race, and I never felt more than briefly disconnected from the map. I had a minor overrun on #1 and could have taken better lines to a few controls, but otherwise had a solid technical performance.

Chris Forne set the standard by running the course in 31 minutes (including a mistake of <1 minute), which I think must be quite a good time.

The terrain and course were on the easy side for what we've seen in Trondheim, so it will be harder to run this modest speed in the races.

Strength / Weights (body weight exercises) 5:00 [1]

I did a few leg lifts, crunches, side planks, and back raises before bed.

Monday Aug 2, 2010 #

Note
slept:11.3 (sick)

My cold feels a lot better today than yesterday. The sore throat has mostly subsided, and the neck and back tiredness (which could partly have been from the long training on the 31st) are gone. There is still lots of congestion, however.

Running - Road / Track (road) 36:40 * 4.48 mi (8:11 / mi) +25m 8:03 / mi
ahr:120 max:141 shoes: Brooks Adrenaline GTS 8 - 4

I went for an easy run around the Trondheim waterfront, stopping a couple of times to look at the sights. My legs felt sluggish starting out but felt better after I warmed up. My heart rate stayed very low for a long time but eventually climbed when I pushed to a brisker pace in the last third or so of the run.

Sunday Aug 1, 2010 #

Note
slept:8.9 (sick) (rest day)

What was a very mild sore throat and sniffle only near the right tonsil has developed into a very painful sore throat and congestion on both sides, along with a few aches in my neck and back. This was already planned to be an off day, but I lay especially low and concentrated on eating, drinking, and relaxing in ways that would distract me from my symptoms (without the need for drugs that might slow my recovery.)

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