Training Log Archive: j-manIn the 7 days ending May 25, 2009:
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Monday May 25, 2009 #
Note
The soles of my Integrators (new this spring) now have chunks out of them. The good news is that the uppers are still nicely attached, the bad news is that they are yet another pair of orienteering shoes that is going to fail after half a year's worth of use. At least in a new way...
Run 1:00:00 [2]
shoes: Reebok Bobby Curtis
Level 8, 7mph.
Weight training 30:00
Machines for 10, circuits for 20.
Had an epiphany today. For my circuits, I've decided to start doing the weights on one leg. I think this should enhance stability and balance.
Also, did push-ups with toes on the exercise ball and squats with 25 to end.
Had an epiphany today. For my circuits, I've decided to start doing the weights on one leg. I think this should enhance stability and balance.
Also, did push-ups with toes on the exercise ball and squats with 25 to end.
Bike 1:00:00 [2] 18.63 mi (3:13 / mi)
Level 8 hills.
Sunday May 24, 2009 #
Event: Club Champs Return to Mt Tom
Note
Mt. Tom
Orienteering race 1:22:20 ** 7.7 km (10:42 / km) +260m 9:09 / km
shoes: Spring 2009 Integrators
NEOC 2008 Club Champs at Mt. Tom.
We should have gone to the basketball museum or played golf. This was a lousy time.
There are two lessons I can take from this:
1) I am destined to have two good races and one terrible one (that has been the pattern at three race weekends all year.
2) That I should never orienteer at Mt. Tom. After "racing" there I feel like my orienteering regresses.
With all apologies to any interested parties, that map is just not good. Granted, who am I to judge? But it really isn't good. But, many better orienteers than me have negotiated it fine over the years. I am obviously just a prima donna.
A couple notes:
It was a hot day and I didn't have any drink on the course. I don't feel like it affected me physically or mentally, but who knows.
I really don't know where I was pior to 7 and 9. Well, I know I was pretty darn close, but given what I was using to get to the control and failing to do so, I just can't piece things together.
I gave up after 10 and jogged the rest of the course. I don't know how I should feel about that. (I had seen the best time was 75 minutes before setting out, which seemed easily doable until I was wallowing in the green after 10 and realizing that it wasn't easily doable for me.)
http://www.flickr.com/photos/18115983@N00/35635846...
We should have gone to the basketball museum or played golf. This was a lousy time.
There are two lessons I can take from this:
1) I am destined to have two good races and one terrible one (that has been the pattern at three race weekends all year.
2) That I should never orienteer at Mt. Tom. After "racing" there I feel like my orienteering regresses.
With all apologies to any interested parties, that map is just not good. Granted, who am I to judge? But it really isn't good. But, many better orienteers than me have negotiated it fine over the years. I am obviously just a prima donna.
A couple notes:
It was a hot day and I didn't have any drink on the course. I don't feel like it affected me physically or mentally, but who knows.
I really don't know where I was pior to 7 and 9. Well, I know I was pretty darn close, but given what I was using to get to the control and failing to do so, I just can't piece things together.
I gave up after 10 and jogged the rest of the course. I don't know how I should feel about that. (I had seen the best time was 75 minutes before setting out, which seemed easily doable until I was wallowing in the green after 10 and realizing that it wasn't easily doable for me.)
http://www.flickr.com/photos/18115983@N00/35635846...
Saturday May 23, 2009 #
Note
SVO Rogaine
Run warm up/down 10:00 [1]
shoes: Spring 2009 Integrators
Warmup/down before, after, and between.
Really not much warmup/down.
Really not much warmup/down.
Orienteering race 47:01 **** 6.8 km (6:55 / km) +250m 5:50 / km
shoes: Spring 2009 Integrators
WCOC Ansonia Red. By the GOATs. As usual, they did a great job.
At least you can count on some things in the world--the GOATs will put on a good orienteering event.
My run was quite good. I had some wrinkles though:
Going to 2 I was reading my way to 9 due to the course configuration. Luckily, it didn't cause too serious of a problem as I figured it out halfway to 2.
On 8, during the middle of the leg, I really wasn't quite in contact. But, I just concentrated on moving and staying on my compass and it worked out in the end. However, I hesitated a lot.
On 9, running down the trail, I almost poked my eye out on a branch. Luckily, I just have a scratch on my bottom eyelid. I had problems seeing the rest of the course.
http://www.flickr.com/photos/18115983@N00/35635842...
At least you can count on some things in the world--the GOATs will put on a good orienteering event.
My run was quite good. I had some wrinkles though:
Going to 2 I was reading my way to 9 due to the course configuration. Luckily, it didn't cause too serious of a problem as I figured it out halfway to 2.
On 8, during the middle of the leg, I really wasn't quite in contact. But, I just concentrated on moving and staying on my compass and it worked out in the end. However, I hesitated a lot.
On 9, running down the trail, I almost poked my eye out on a branch. Luckily, I just have a scratch on my bottom eyelid. I had problems seeing the rest of the course.
http://www.flickr.com/photos/18115983@N00/35635842...
Orienteering race 18:22 **** 2.5 mi (7:21 / mi) +70m 6:46 / mi
shoes: Spring 2009 Integrators
WCOC Ansonia Sprint.
More a short middle than a sprint, but I tried to focus and "flow."
Did a pretty good job, but routes were not all good.
http://www.flickr.com/photos/18115983@N00/35635840...
More a short middle than a sprint, but I tried to focus and "flow."
Did a pretty good job, but routes were not all good.
http://www.flickr.com/photos/18115983@N00/35635840...
Friday May 22, 2009 #
Run warm up/down 35:00 [2]
shoes: Reebok Bobby Curtis
Warmup/down.
Run intervals 24:00
shoes: Reebok Bobby Curtis
1200M "intervals"--in quotes because they are kind of tempo run speed. Although, on the treadmill you can be sure I did them in 4:30.
2 minutes in between.
This was kind of a proof of concept. I don't really like running too fast, or too long on the treadmill because if something goes wrong, there is little margin for error. On the plus side, pacing is good.
So, because they felt pretty easy, I should be able to comfortably go faster on the treadmill. But, to do real intervals I need a track. I should explore MIT.
I thought about doing some faster things at the end, but there was ever so slight tightness in the leg, and I though better of it. Racing tomorrow.
1,000 calories.
2 minutes in between.
This was kind of a proof of concept. I don't really like running too fast, or too long on the treadmill because if something goes wrong, there is little margin for error. On the plus side, pacing is good.
So, because they felt pretty easy, I should be able to comfortably go faster on the treadmill. But, to do real intervals I need a track. I should explore MIT.
I thought about doing some faster things at the end, but there was ever so slight tightness in the leg, and I though better of it. Racing tomorrow.
1,000 calories.
Thursday May 21, 2009 #
Run 1:00:00 [2]
shoes: 9 2007 Saucony
Level 8, 7mph.
Weight training 30:00 [2]
Used 15s. Right hamstring mostly OK.
Carefully did some leg curls, too.
Carefully did some leg curls, too.
Bike 1:00:00 [2]
Level 8, easy.
Wednesday May 20, 2009 #
Run 1:58:10 15.64 mi (7:33 / mi)
shoes: Reebok Bobby Curtis
Nice, easy run. Felt real light and easy through 1:15, and then it started to feel like a little more work. Didn't really notice the hamstring, although the first couple strides felt a spasm in the quad of the same leg. Probably related. In any case, both things cleared up almost immediately.
http://www.gmap-pedometer.com/?r=2840638
Out in 1 hour, back in 58:10.
http://www.gmap-pedometer.com/?r=2840638
Out in 1 hour, back in 58:10.
Note
weight:161lbs
I weighed in at 155 after my run. Granted, I was 161 this morning and 157-158 after drinking after the run, but the trend is in the right direction.
Tuesday May 19, 2009 #
Event: CSU Pine Hill Park-O
Bike 30:00 [2] 10.1 mi (2:58 / mi)
Level 9 hills.
Cross Training 15:00 [2]
Level 8 hills.
Run 13:00 [2]
shoes: Salomon XCR
To/from the car.
Orienteering 32:30 3.1 km (10:29 / km) +80m 9:17 / km
shoes: Salomon XCR
CSU Park O at Pine HIll. Not really a Park O. I am very glad I wasn't trying to race this.
I didn't do any warmup (because I got there late due to a disaster on 93) and just set out at a jog. I did have my contacts, but wasn't wearing good shoes and hadn't taped.
Rough and sloppy through 7 and then things got a bit crazy. I found 8, but wasn't sure that it wasn't in the right place at the time (until I went to the next control.) But, I was back and forth along the hillside, and had a crisis of confidence.
It gets amazing thick at that place it seems. But, it reminded me a lot of Hibernia, which made me feel at home in DVOA-land.
I didn't do any warmup (because I got there late due to a disaster on 93) and just set out at a jog. I did have my contacts, but wasn't wearing good shoes and hadn't taped.
Rough and sloppy through 7 and then things got a bit crazy. I found 8, but wasn't sure that it wasn't in the right place at the time (until I went to the next control.) But, I was back and forth along the hillside, and had a crisis of confidence.
It gets amazing thick at that place it seems. But, it reminded me a lot of Hibernia, which made me feel at home in DVOA-land.
Map Hike/Run 35:00
shoes: Salomon XCR
Picking up some controls. Unfortunately, I got to 9 and then 12 before the runner(s). The last part of the pickup I mostly walked to avoid doing that.