Training Log Archive: eboneIn the 7 days ending Apr 6, 2008:
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Sunday Apr 6, 2008 #
Running - Road / Track warm up/down 9:00 +10m
slept:6.2 shoes: VJ Twister (US size 10.5) - 3
Warm-up run before starting the U.S. Ultra-long O Championships. My legs--especially the quads--felt stiff and sore.
Orienteering race (ultra long) 2:10:15 16.6 km (7:51 / km) +500m 6:49 / km
shoes: VJ Twister (US size 10.5) - 3
I ran the U.S. Ultra-long Championships. I had a hard time getting into navigating today, and I made many hesitations and some route choice and execution errors early in the course. I was 4th place overall, and nearly 10 minutes behind Jon Torrance--not my best work.
On the other hand, I'm happy with the way I dealt with these setbacks. It would have been easy to let the run spiral downward, but I persisted in refocusing again and again and managed to put together some better stretches of orienteering where I felt like I was moving and navigating more smoothly. I think the fact that I don't have a lot of really bad days any more is a testament to how much I've matured as an orienteer and an athlete. Of course, there is still lots of room for improvement!
My left quadriceps and hip flexor hurt significantly for maybe the first half of the run, then they felt somewhat better. Aside from this quasi-injury, my legs were still feeling the toll of three days in a row of hard racing, and it was a good test of what I've achieved so far in my training and how I could still use some improvement to get ready for the rigors of racing season, where there will be situations where I'll want to put together strong performances on consecutive days. One thing that felt pretty good was my hill running ability. I was able to run up all but the steepest hills--a nice reminder that specific training works.
On the other hand, I'm happy with the way I dealt with these setbacks. It would have been easy to let the run spiral downward, but I persisted in refocusing again and again and managed to put together some better stretches of orienteering where I felt like I was moving and navigating more smoothly. I think the fact that I don't have a lot of really bad days any more is a testament to how much I've matured as an orienteer and an athlete. Of course, there is still lots of room for improvement!
My left quadriceps and hip flexor hurt significantly for maybe the first half of the run, then they felt somewhat better. Aside from this quasi-injury, my legs were still feeling the toll of three days in a row of hard racing, and it was a good test of what I've achieved so far in my training and how I could still use some improvement to get ready for the rigors of racing season, where there will be situations where I'll want to put together strong performances on consecutive days. One thing that felt pretty good was my hill running ability. I was able to run up all but the steepest hills--a nice reminder that specific training works.
Saturday Apr 5, 2008 #
Running - Road / Track warm up/down (road) 10:07 [2] 1.38 mi (7:20 / mi) +5m 7:15 / mi
slept:6.1 shoes: Brooks Adrenaline - 1
Warm-up run before race #1 of the U.S. Sprint Orienteering Championships. My quads continued to feel stiff and sore, and my left calf still hurt some.
Orienteering race (sprint) 15:18 *** 2.9 km (5:17 / km) +60m 4:47 / km
spiked:15/17c shoes: Brooks Adrenaline - 1
I ran the first of two sprints, the added times of which would determine the U.S. Sprint Orienteering Championships results. This race took place on the Miami University campus in Oxford, OH. I was nervous before the race, both because I'm the defending champion and because I'm not all that good at campus sprints, especially route-choicey ones. Happily for me, the course ended up being fairly straightforward, since the campus layout is pretty simple. I felt after the race that it could have been made more difficult by varying the leg lengths more and maintaining the abundant direction changes.
My legs felt reasonably good during the race, and I mostly kept a good cadence, except for during a period late in the race when I was buffaloed by a couple trivial route choices and slowed down a bit. I felt the stiffness and soreness in my quads while I was running, and it felt like it curtailed my stride a bit.
I ended up 6th place overall and second among U.S. Championships eligible runners, with William Hawkins 18 seconds ahead of me (as he was in yesterday's race). Mike Smith beat me by an impressive 59 seconds.
Top 10:
1 N Smith, Mike 76 Falcon - 14:19
2 N Hallik, Margus 78 OOC - 14:48
3 Y Hawkins, William 77 CSU - 15:00
4 N Fransson, Hans 72 GHO - 15:05
5 N Torrance, Jon 71 OOC - 15:07
6 Y Bone, Eric 74 COC - 15:18
7 Y Velichko, Sergey 62 CTOC - 15:23
8 N Olaru, Maricel 78 CAOC - 15:46
9 N Smith, Wil 73 Falcon - 15:58
10 Y Yip, Gerald 79 OCIN - 16:00
The letter after the placing denotes U.S. Sprint Championships eligibility.
My legs felt reasonably good during the race, and I mostly kept a good cadence, except for during a period late in the race when I was buffaloed by a couple trivial route choices and slowed down a bit. I felt the stiffness and soreness in my quads while I was running, and it felt like it curtailed my stride a bit.
I ended up 6th place overall and second among U.S. Championships eligible runners, with William Hawkins 18 seconds ahead of me (as he was in yesterday's race). Mike Smith beat me by an impressive 59 seconds.
Top 10:
1 N Smith, Mike 76 Falcon - 14:19
2 N Hallik, Margus 78 OOC - 14:48
3 Y Hawkins, William 77 CSU - 15:00
4 N Fransson, Hans 72 GHO - 15:05
5 N Torrance, Jon 71 OOC - 15:07
6 Y Bone, Eric 74 COC - 15:18
7 Y Velichko, Sergey 62 CTOC - 15:23
8 N Olaru, Maricel 78 CAOC - 15:46
9 N Smith, Wil 73 Falcon - 15:58
10 Y Yip, Gerald 79 OCIN - 16:00
The letter after the placing denotes U.S. Sprint Championships eligibility.
Running - Road / Track warm up/down 13:00 [1] 1.24 mi (10:30 / mi) +10m 10:14 / mi
shoes: Brooks Adrenaline - 1
Easy warm-down jogging after sprint race #1. My right calf (along with the left one) hurt a bit after the race.
Running - Road / Track warm up/down (road) 7:30
shoes: Brooks Adrenaline - 1
Warm up jog before second sprint of U.S. Championships.
Orienteering race 14:52 *** 2.7 km (5:30 / km) +70m 4:52 / km
spiked:13/14c shoes: VJ Twister (US size 10.5) - 3
I ran U.S. Champs sprint #2 at College Suites. I liked my chances going into this race, because the event notes said that the terrain included more forest and open fields and fewer paved areas and buildings.
My legs felt tired while I warmed up, and from the start of the race, it felt hard to go fast. I pushed hard and hit the controls well, with the exception of about three small bobbles, which cost maybe 5, 5 and 10 seconds each.
I placed 4th overall in combined time for the two sprints (behind two Canadians and an Estonian), but first in the U.S. Championships.
Top 10, with overall time listed, too:
1 Y Bone, Eric 74 COC - 14:52 30:10
2 N Smith, Mike 76 Falcon - 14:55 29:14
3 N Torrance, Jon 71 OOC - 15:02 30:09
4 N Hallik, Margus 78 OOC - 15:08 29:56
5 N Fransson, Hans 72 GHO - 15:58 31:03
6 Y Velichko, Sergey 62 CTOC - 16:02 31:25
7 N Olaru, Maricel 78 CAOC - 16:14 32:00
8 Y McGrath, Clem 74 DVOA - 16:33 32:41
9 Y Yip, Gerald 79 OCIN - 16:36 32:36
10 N Smith, Wil 73 Falcon - 17:00 32:58
My legs felt tired while I warmed up, and from the start of the race, it felt hard to go fast. I pushed hard and hit the controls well, with the exception of about three small bobbles, which cost maybe 5, 5 and 10 seconds each.
I placed 4th overall in combined time for the two sprints (behind two Canadians and an Estonian), but first in the U.S. Championships.
Top 10, with overall time listed, too:
1 Y Bone, Eric 74 COC - 14:52 30:10
2 N Smith, Mike 76 Falcon - 14:55 29:14
3 N Torrance, Jon 71 OOC - 15:02 30:09
4 N Hallik, Margus 78 OOC - 15:08 29:56
5 N Fransson, Hans 72 GHO - 15:58 31:03
6 Y Velichko, Sergey 62 CTOC - 16:02 31:25
7 N Olaru, Maricel 78 CAOC - 16:14 32:00
8 Y McGrath, Clem 74 DVOA - 16:33 32:41
9 Y Yip, Gerald 79 OCIN - 16:36 32:36
10 N Smith, Wil 73 Falcon - 17:00 32:58
Running - Road / Track warm up/down 13:30 1.42 mi (9:30 / mi) +12m 9:15 / mi
shoes: Brooks Adrenaline - 1
Easy warm-down jogging after the second sprint race. My left quadriceps muscle was sore after the sprint, as if it had incurred a minor strain.
Friday Apr 4, 2008 #
Event: Flying Pig XII
Orienteering 16:40 *** 1.8 km (9:16 / km) +50m 8:08 / km
ahr:123 max:143 9c slept:5.6 shoes: VJ Twister (US size 10.5) - 3
I jogged through the Flying Pig model event. I tried to look ahead on each leg. The green forest made it hard to keep moving. I apparently pulled a (left) gluteus muscle while sitting on the plane last night, and it hurt a little while I ran.
Running - Trail / Grass warm up/down 9:56 1.29 mi (7:42 / mi) +13m 7:28 / mi
shoes: VJ Twister (US size 10.5) - 3
Warm-up run to the start of the Flying Pig middle distance WRE. My legs are still sore from Tuesday's interval workout, probably especially the 4 x 200m, but otherwise I felt good.
Orienteering race 35:17 *** 5.3 km (6:39 / km) +200m 5:36 / km
spiked:23/26c shoes: VJ Twister (US size 10.5) - 3
I had a good run in the Flying Pig middle distance race. I managed to always look ahead and at least know my approximate exit direction, and the forest was less green than the model event was, so I was able to keep moving pretty well. I also think I picked sensible routes, although the route choices didn't seem too difficult. Things often seem easy when I have a good run.
I had one 15-second mistake, and just some small stuff besides that. My leg turnover felt somewhat slow, but I otherwise felt strong and was able to run up most of the hills, except when the mud was too slippery. The running was mostly slow due to the wet ground.
I placed second to William Hawkins, who still beat me by 18 seconds after skating around the course in Converse Chuck Taylors, or something like that. His orthotics don't fit into O shoes.
After the run, an upper left calf muscle (just below the knee joint) was pretty sore, so I guess I strained it somewhere on the course. I hope it recovers some before tomorrow's sprint races.
Top 10:
1 William Hawkins 77 CSU - 34:59 AUS25
2 Eric Bone 74 COC - 35:17 USA11
3 Mike Smith 76 Falcon - 36:21 CAN15
4 Hans Fransson 72 GHO - 37:36 CAN5
5 Sergey Velichko 62 CTOC - 37:43 USA37
6 Maricel Olaru 78 CAOC - 38:14 ROU31
7 Nikolay Nachev 77 COC - 38:40 USA174
8 Margus Hallik 78 OOC - 39:00 EST80
9 Jon Torrance 71 OOC - 39:05 CAN70
10 Sergei Zhyk 79 DVOA - 39:21 USA111
I had one 15-second mistake, and just some small stuff besides that. My leg turnover felt somewhat slow, but I otherwise felt strong and was able to run up most of the hills, except when the mud was too slippery. The running was mostly slow due to the wet ground.
I placed second to William Hawkins, who still beat me by 18 seconds after skating around the course in Converse Chuck Taylors, or something like that. His orthotics don't fit into O shoes.
After the run, an upper left calf muscle (just below the knee joint) was pretty sore, so I guess I strained it somewhere on the course. I hope it recovers some before tomorrow's sprint races.
Top 10:
1 William Hawkins 77 CSU - 34:59 AUS25
2 Eric Bone 74 COC - 35:17 USA11
3 Mike Smith 76 Falcon - 36:21 CAN15
4 Hans Fransson 72 GHO - 37:36 CAN5
5 Sergey Velichko 62 CTOC - 37:43 USA37
6 Maricel Olaru 78 CAOC - 38:14 ROU31
7 Nikolay Nachev 77 COC - 38:40 USA174
8 Margus Hallik 78 OOC - 39:00 EST80
9 Jon Torrance 71 OOC - 39:05 CAN70
10 Sergei Zhyk 79 DVOA - 39:21 USA111
Running - Road / Track warm up/down (some grass, too) 12:00 [1] 1.0 mi (12:00 / mi) +5m 11:49 / mi
shoes: VJ Twister (US size 10.5) - 3
Easy warm-down jogging after the race.
Thursday Apr 3, 2008 #
Running - Road / Track (with luggage) 11:00 1.1 mi (10:00 / mi) +10m 9:44 / mi
slept:7.8 shoes: Brooks Adrenaline - 1
I ran from the car to the airport and in the terminal with my luggage. I felt surprisingly good while running with my bags, an act that usually feels clumsy and difficult. I took this as a good sign for the weekend's races. After feeling fine yesterday, my legs were somewhat sore from Tuesday's intervals.
Running - Trail / Grass (some pavement, too) 33:00 [2] 4.52 mi (7:18 / mi)
ahr:140 max:157 shoes: Brooks Adrenaline - 1
I had a long layover, so I left my backpack with a luggage service company and ran from the terminal at PDX (Portland, Oregon airport), along the grassy and planted margins of the adjacent roads. My legs felt good, although with some continued soreness from Tuesday. My route.
Monday Mar 31, 2008 #
Orienteering 32:27 [2] *** 5.2 km (6:14 / km) +40m 6:01 / km
ahr:130 max:147 19c slept:14.7 shoes: Brooks Adrenaline - 1
I ran a course I sketched out at Magnuson Park, starting and finishing in front of the office, as usual. The course was designed to afford dry feet, so it was mostly on roads, open areas and major trails.