Training Log Archive: iansmithIn the 31 days ending May 31, 2012:
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Thursday May 31, 2012 #
Event: CSU Park-O 7: Franklin Park
Note
Updated OUSA rankings were posted today. I am disappointed by my performance over the past year; I felt like I had great potential, but this hasn't manifest in my race results. I raced very poorly at the Classic Champs - both physically and technically. Flying Pig had some acceptable performances, the Team Trials meet was decidedly underwhelming, and I still couldn't get it together for the Western MA meet, though those races were among my better. Clearly, I am doing something wrong.
I have a tendency to injure myself, I don't race well (lots of mistakes), my physical fitness is weak, and my mental preparation is inadequate. I will address all of these in a concerted effort with an intermediate target of the NAOCs and a singular focus on the 2013 Team Trials.
My first priority is building up base running to prevent injury, to increase my physical fitness, and to establish a platform to build up speed, threshold, and hill training. While I'm woefully behind on my running goals for 2012 (1300 miles, 25 mpw), I only need to average 4.5 miles per day to attain that. Goal for June: 25 mpw, or 107 total miles.
My second priority is to spend more time orienteering - thrice weekly, including at least one weekday. Most of that should be training - getting out on novel maps, practicing specific techniques, and taking lots of controls. Some of that should be in race situations with as close an approximation to a major race as I can effect to simulate the mental and physical pressures of a race. I have lots of good training partners in the Boston area, and there is no shortage of maps in New England. I am encouraging fast people to come to NEOC meets (I'm looking at you, Giacomo) to provide a deeper field. Other priorities are getting enough sleep, cross training, eating healthily, and being active in the O-community.
I am discouraged, but that will only make me try harder. Also, apparently I suck at sprints. When did the middle distance become my best discipline? (Update: Apparently 2010) I guess it is the default for people like me who are neither fast nor strong. Upcoming expeditions will include a June 16-17 trip to WCOCland, Fairfield University and Harriman. Let me know if you are interested in coming!
I have a tendency to injure myself, I don't race well (lots of mistakes), my physical fitness is weak, and my mental preparation is inadequate. I will address all of these in a concerted effort with an intermediate target of the NAOCs and a singular focus on the 2013 Team Trials.
My first priority is building up base running to prevent injury, to increase my physical fitness, and to establish a platform to build up speed, threshold, and hill training. While I'm woefully behind on my running goals for 2012 (1300 miles, 25 mpw), I only need to average 4.5 miles per day to attain that. Goal for June: 25 mpw, or 107 total miles.
My second priority is to spend more time orienteering - thrice weekly, including at least one weekday. Most of that should be training - getting out on novel maps, practicing specific techniques, and taking lots of controls. Some of that should be in race situations with as close an approximation to a major race as I can effect to simulate the mental and physical pressures of a race. I have lots of good training partners in the Boston area, and there is no shortage of maps in New England. I am encouraging fast people to come to NEOC meets (I'm looking at you, Giacomo) to provide a deeper field. Other priorities are getting enough sleep, cross training, eating healthily, and being active in the O-community.
I am discouraged, but that will only make me try harder. Also, apparently I suck at sprints. When did the middle distance become my best discipline? (Update: Apparently 2010) I guess it is the default for people like me who are neither fast nor strong. Upcoming expeditions will include a June 16-17 trip to WCOCland, Fairfield University and Harriman. Let me know if you are interested in coming!
11 PM
Running 42:31 7.75 km (5:29 / km) +87m 5:12 / km
ahr:152 max:175 shoes: 201108 Asics GT-2150
Easy evening run. I tried to keep my cadence high and my HR low. Photobombing the Zhyk may be my greatest orienteering achievement of the year so far.
Photobomb success
Not so graceful
A monster is born
They're both crazy
The Italian Banana runs in style
Photobomb success
Not so graceful
A monster is born
They're both crazy
The Italian Banana runs in style
Strength training (Core) 8:00 [1]
Eight minutes of core: tuckups, kayakers, plank, bicycles, oblique crunches, 2x side plank, leg lifts. There are many good reasons to have a strong core.
Wednesday May 30, 2012 #
8 PM
Running 40:48 7.95 km (5:08 / km) +88m 4:52 / km
ahr:155 max:186 shoes: 201108 Asics GT-2150
I went for an easy twilight run around Fresh Pond. At WeMa Day 3, Kseniya mentioned to me that I was bouncing excessively as I trundled around the course, and that this inefficiency was probably slowing me down. I focused today on keeping a quick cadence with short turnover, but my mind did wander. The evening was serene, and I had much opportunity to reflect. GimpyFoot felt excellent, though this morning, my foot did hurt for the first few steps as is typical. My legs were clearly still tired - I had aches in odd places, but once I started moving, the feeling improved. I tried to keep my pace slow in my reformed focus on base building.
My bike has developed a strange squeak coming from around the front axle. I haven't been able to localize the source yet, but I will seek a remedy in the near future.
My bike has developed a strange squeak coming from around the front axle. I haven't been able to localize the source yet, but I will seek a remedy in the near future.
Tuesday May 29, 2012 #
Note
(rest day)
I decided to take a rest day. My legs and feet, while apparently uninjured, are sore and worn out from the weekend's effort. My right plantar fascia was tight when I woke up on Tuesday morning, though not significantly more than before the weekend.
The plan is to resume regular base training for the next few weeks. I might go to the CSU intervals workouts for camaraderie and variety, but I think the short programs are in my best interest.
I posted quickroutes from the weekend, excepting Mt. Tom which both has technical difficulties due to multiple maps and was a disastrous experience.
The plan is to resume regular base training for the next few weeks. I might go to the CSU intervals workouts for camaraderie and variety, but I think the short programs are in my best interest.
I posted quickroutes from the weekend, excepting Mt. Tom which both has technical difficulties due to multiple maps and was a disastrous experience.
Monday May 28, 2012 #
11 AM
Orienteering 1:34:51 [2] 10.14 km (9:21 / km) +320m 8:05 / km
15c shoes: 201110 Inov-8 X-Talon 212
I made the trip to Moreau with Ali to run the 2012 Billygoat, which I missed due to GimpyFoot. I had never run on Moreau; I wasn't at the 2010 classic champs due to Gimpier Tibia (there's a pattern forming). I procured permission to run from Sanctioning, EMPO, and the ESC to confirm I could do this without disqualifying myself from the 2013 Team Trials and A-meet.
Anyway, the terrain and map were delightful. The top of the plateau is a playground, an orienteering paradise. I didn't run hard; my goal was to familiarize myself with the terrain, practice some navigation, and not injure myself. I was not fast, but I really didn't have the stamina for an aggressive effort after the weekend. I was pleased to make it through the course at a steady pace without errors or injuries.
I should train to read farther than 5-10 meters ahead of me when planning my microroutes through terrain.
I only ran through control 15 before our agreed departure time approached, though as my objective was running about on the map, I didn't skip any controls. I was satisfied that I had made good use of my time and that running further would not be optimal given my depleted and injured physical state, so I moseyed down the trail to the car.
Surprisingly, I survived the weekend without injury! My feet and legs are tired, but everything seems to be in working order. My goal for the next few months is to build up a steady base of running, orienteering, strength, and cross training before the North Americans.
Quickroute
Anyway, the terrain and map were delightful. The top of the plateau is a playground, an orienteering paradise. I didn't run hard; my goal was to familiarize myself with the terrain, practice some navigation, and not injure myself. I was not fast, but I really didn't have the stamina for an aggressive effort after the weekend. I was pleased to make it through the course at a steady pace without errors or injuries.
I should train to read farther than 5-10 meters ahead of me when planning my microroutes through terrain.
I only ran through control 15 before our agreed departure time approached, though as my objective was running about on the map, I didn't skip any controls. I was satisfied that I had made good use of my time and that running further would not be optimal given my depleted and injured physical state, so I moseyed down the trail to the car.
Surprisingly, I survived the weekend without injury! My feet and legs are tired, but everything seems to be in working order. My goal for the next few months is to build up a steady base of running, orienteering, strength, and cross training before the North Americans.
Quickroute
Sunday May 27, 2012 #
9 AM
Running 12:00 [1] 2.0 km (6:00 / km) +21m 5:42 / km
shoes: 201110 Inov-8 X-Talon 212
Warmup for the sprint at Cemetery Hill. I didn't have as much time as I had hoped, but both feet and legs felt acceptable. On my way to the start, Ken taught his munchkins how to cheer for me, and they caught on quickly. I didn't have my GPS running during the entire warmup, and I stopped to tape my laces before heading back to the start.
Orienteering 22:10 [4] 3.59 km (6:10 / km) +103m 5:24 / km
shoes: 201110 Inov-8 Oroc 280
Day 4 of the Western MA 5-Day: Sprint at Cemetery Hill.
I was the last scheduled starter, though Jeremy Colgan showed up late and started after me. Andrew Childs started a minute ahead. I have run on Cemetery Hill before, and that experience certainly was helpful. I ran hard and had a good race despite a number of unnecessary mistakes.
I wasn't very confident of my position when I attacked 1, but I was right where I thought I was and only lost time due to hesitation. I failed to find the light green strip on my planned route to 3 just past the frisbee golf basket, so I punched through a thick strip of dark green at a cost of what felt like 20-30s. I apparently lost time on controls 5-10; I have struggled in this area in the past, and small hesitations on the flood plain add up quickly. My only real mistake was at 9, where I ran right past the control without seeing it and had to double back. I passed Andrew on the way to 3, but I had been unable to shake him through 9, and he punched about 20s ahead of me.
I had some difficulty on the way to 11 - I think I didn't run far enough to connect to the second trail, so I punched through more dark green. I caught up to Andrew at 10 and pulled ahead, and he amusingly followed me through the green. Controls 11-14 were uneventful; I tried to push hard to lose Andrew, and I didn't execute my route that well to 14 negotiating the obstacles on the first half.
I had an attack of the knucklehead at 15 and 16; I ran out to the field to get to 15, but somehow managed to overlook the route from the right. I forded the high grass and attacked at the frisbee golf basket NE of the flag. The mistake was costly - apparently about 30s. To 16, I again overlooked the superior left route in favor of running past 1 and barging through more green. Still amusingly, Andrew hung with me. On the run in, Andrew turned on the afterburners, so I followed suit and managed to punch just ahead of him. I banged my knee on the finish sign screeching to a halt. Overall, a rough sprint with lots of costly errors, but a solid effort.
Quickroute
I was the last scheduled starter, though Jeremy Colgan showed up late and started after me. Andrew Childs started a minute ahead. I have run on Cemetery Hill before, and that experience certainly was helpful. I ran hard and had a good race despite a number of unnecessary mistakes.
I wasn't very confident of my position when I attacked 1, but I was right where I thought I was and only lost time due to hesitation. I failed to find the light green strip on my planned route to 3 just past the frisbee golf basket, so I punched through a thick strip of dark green at a cost of what felt like 20-30s. I apparently lost time on controls 5-10; I have struggled in this area in the past, and small hesitations on the flood plain add up quickly. My only real mistake was at 9, where I ran right past the control without seeing it and had to double back. I passed Andrew on the way to 3, but I had been unable to shake him through 9, and he punched about 20s ahead of me.
I had some difficulty on the way to 11 - I think I didn't run far enough to connect to the second trail, so I punched through more dark green. I caught up to Andrew at 10 and pulled ahead, and he amusingly followed me through the green. Controls 11-14 were uneventful; I tried to push hard to lose Andrew, and I didn't execute my route that well to 14 negotiating the obstacles on the first half.
I had an attack of the knucklehead at 15 and 16; I ran out to the field to get to 15, but somehow managed to overlook the route from the right. I forded the high grass and attacked at the frisbee golf basket NE of the flag. The mistake was costly - apparently about 30s. To 16, I again overlooked the superior left route in favor of running past 1 and barging through more green. Still amusingly, Andrew hung with me. On the run in, Andrew turned on the afterburners, so I followed suit and managed to punch just ahead of him. I banged my knee on the finish sign screeching to a halt. Overall, a rough sprint with lots of costly errors, but a solid effort.
Quickroute
Orienteering (Control pickup) 21:36 [1] 3.25 km (6:39 / km) +64m 6:03 / km
4c shoes: 201110 Inov-8 Oroc 280
Picked up four remote controls from Day 4: Cemetery Hill. I ran at a very comfortable pace; the objective was to cool down. I ovangelized to a few hikers who were curious about what I was carrying.
12 PM
Orienteering 1:37:48 [4] 10.23 km (9:34 / km) +430m 7:54 / km
17c shoes: 201110 Inov-8 Oroc 280
Day 5 of the WeMa 5-Day: Mt. Tom Long Farsta
There's really not much to say about this race except: 23 minutes. I lost to Ali by 23 minutes; she crushed the field, but that's still an embarrassing statistic.
I started strong (with a terrible route choice) and discovered quickly enough that I was completely spent. I had nothing left; it was a death slog the entire way. I will train intelligently and prepare, but I will not be too discouraged by my absolute failure to orienteer competently today.
There's really not much to say about this race except: 23 minutes. I lost to Ali by 23 minutes; she crushed the field, but that's still an embarrassing statistic.
I started strong (with a terrible route choice) and discovered quickly enough that I was completely spent. I had nothing left; it was a death slog the entire way. I will train intelligently and prepare, but I will not be too discouraged by my absolute failure to orienteer competently today.
Running 7:00 [1] 1.0 km (7:00 / km) +15m 6:31 / km
shoes: 201110 Inov-8 X-Talon 212
Cool down with my posse: Andrew, Giacomo, Carl, and a bag of chips. One of our number did not return. Donner, party of 5: your table is ready.
Orienteering 23:02 [1] 1.81 km (12:42 / km) +94m 10:05 / km
4c shoes: 201110 Inov-8 Oroc 280
Control pickup at Mt. Tom. It turns out I had a water control, and as I lacked a bag, I was force to improvise. I stashed the jugs on the WCOC control stands, stacked the cups, and bundled the cups and garbage in my shirt. During the time it took to do this, Garmin gave up on life and died, and mosquitos feasted on the Ian entree.
Saturday May 26, 2012 #
Event: Western Mass 5-Day
10 AM
Orienteering race 34:25 [4] 4.7 km (7:19 / km) +177m 6:10 / km
16c shoes: 201110 Inov-8 Oroc 280
Day 1 of the Western MA 5-day: Blue Middle Distance. I started the race quite well, but I started to fade as the climb increased. I bobbled control 9; I missed right after checking off my attackpoint - the hill left of the line. I overshot ten and had to double back after hitting the major trail. I struggled during the charge up the hill to 12 and 13, but was reasonably clean.
My big error was on the long leg at 15. I had a reasonable plan - going essentially straight, though slightly left of the line. I had passed Andis at 14, and in my effort to hold him off, I didn't pay enough attention as I entered the trail networks. It turns out that I had executed a slightly better variant of my plan, but I wasn't sure of where I was. The trails weren't bending the way I expected, and I hesitated. As I neared the circle, I thought I was 200 meters north on the spur; I saw the major trail and the finish field, realized where I was, and had to double back to the control. It was a disappointing way to finish an otherwise solid race. I really need to focus on having a clear sense of where I am in networks of small trails and not focusing on trails to the exclusion of other terrain clues.
Quickroute
My big error was on the long leg at 15. I had a reasonable plan - going essentially straight, though slightly left of the line. I had passed Andis at 14, and in my effort to hold him off, I didn't pay enough attention as I entered the trail networks. It turns out that I had executed a slightly better variant of my plan, but I wasn't sure of where I was. The trails weren't bending the way I expected, and I hesitated. As I neared the circle, I thought I was 200 meters north on the spur; I saw the major trail and the finish field, realized where I was, and had to double back to the control. It was a disappointing way to finish an otherwise solid race. I really need to focus on having a clear sense of where I am in networks of small trails and not focusing on trails to the exclusion of other terrain clues.
Quickroute
Running 15:00 [1] 2.5 km (6:00 / km)
shoes: 201110 Inov-8 Oroc 280
I ran to the start plus jogging around. GimpyFoot felt pretty good, but oddly enough, HealthyFoot felt uncomfortable around my shin. My tibia felt ok when I pressed on it from various angles, and given my recent workouts, I would be unsurprised if there were connective tissue damage and ligament pain from overdoing the 400m intervals.
Anyway, after the warmup, my legs felt pretty good, so I decided to compete.
Anyway, after the warmup, my legs felt pretty good, so I decided to compete.
2 PM
Orienteering race 38:19 [4] 4.71 km (8:08 / km) +183m 6:49 / km
16c shoes: 201110 Inov-8 Oroc 280
Day 2 of the WeMa 5-Day: Blue Middle distance
While it was clear that my energy had been somewhat depleted by the first race, after some lunch and good company, I felt strong enough to be competitive. I started strongly and spiked the first control, but perhaps began too aggressively. I missed 3 to the left attacking from a somewhat vague trail bend, though I think I was close on my first pass - the visibility at the control was poor. I tried to take the trail to 4 instead of the superior straight line + contour reading route, miscounted the trails, and ascended too high. After some debate, I decided to go straight to 5, ran acceptably up the hill and spiked it. My route to 6 was solid, but slow - I hit the big trail, ran up it to make sure I knew where I was, then attacked from the bridge. I should have aimed off leaving 5 to the right to hit the trail bend.
I caught up to Andrew at six; he bobbled seven, so I took the lead there. I ran hard into 8 to try to lose him. I drifted slightly right of the line to 9 and went over the hill with cliffs halfway through the leg. I attacked from the saddle on the line - while my execution was fine, I was sluggish.
I lost a little time at 12 both by running too far to the right to pick up the trail and by checking the first hill just west of the control. My route to 13 was good, but sluggish. I ran to and on the big trail to 14, and attacked from the bend. I was too high and too reluctant to descend, so I hit the knoll by the trail SW of the control; I briefly led a pack there. 14-15 was similar to part of the long leg from the morning, and I was prepared. I executed well up to the point where I attacked the circle. I misjudged which hill was mine and checked the southern hill first before realizing my error.
Overall, I lacked the fitness to compete again - my fatigue noticeably showed in my numerous navigational bobbles and my sluggish running speed. The variance of my split placings is unacceptably high. I suppose I'm happy that I wasn't horribly outside of the pack, but I believe I can do better. There are few things as motivating as a good set of A-meet races against a solid field.
Quickroute
While it was clear that my energy had been somewhat depleted by the first race, after some lunch and good company, I felt strong enough to be competitive. I started strongly and spiked the first control, but perhaps began too aggressively. I missed 3 to the left attacking from a somewhat vague trail bend, though I think I was close on my first pass - the visibility at the control was poor. I tried to take the trail to 4 instead of the superior straight line + contour reading route, miscounted the trails, and ascended too high. After some debate, I decided to go straight to 5, ran acceptably up the hill and spiked it. My route to 6 was solid, but slow - I hit the big trail, ran up it to make sure I knew where I was, then attacked from the bridge. I should have aimed off leaving 5 to the right to hit the trail bend.
I caught up to Andrew at six; he bobbled seven, so I took the lead there. I ran hard into 8 to try to lose him. I drifted slightly right of the line to 9 and went over the hill with cliffs halfway through the leg. I attacked from the saddle on the line - while my execution was fine, I was sluggish.
I lost a little time at 12 both by running too far to the right to pick up the trail and by checking the first hill just west of the control. My route to 13 was good, but sluggish. I ran to and on the big trail to 14, and attacked from the bend. I was too high and too reluctant to descend, so I hit the knoll by the trail SW of the control; I briefly led a pack there. 14-15 was similar to part of the long leg from the morning, and I was prepared. I executed well up to the point where I attacked the circle. I misjudged which hill was mine and checked the southern hill first before realizing my error.
Overall, I lacked the fitness to compete again - my fatigue noticeably showed in my numerous navigational bobbles and my sluggish running speed. The variance of my split placings is unacceptably high. I suppose I'm happy that I wasn't horribly outside of the pack, but I believe I can do better. There are few things as motivating as a good set of A-meet races against a solid field.
Quickroute
Running 10:00 [1] 1.6 km (6:15 / km)
shoes: 201110 Inov-8 Oroc 280
Warmup to the start.
6 PM
Orienteering race 18:07 [5] 3.73 km (4:51 / km) +82m 4:22 / km
18c shoes: 201104 Mizuno Waverider 14
Day 3 of the WeMa 5-Day: Long Sprint at the University of Massachusetts. Decisively nemesised.
After helping take down and move the arena set up at Earl's Trails, I moseyed over to U Mass for the sprint. I neglected to change into shorts at the cars and lacked time to rectify that when I arrived at the start; I ran in running tights and my Mizuno running shoes.
The devious powers that be had deliberately or accidentally given me a start time of two minutes before Ali. There was some concern (and heckling by PG) the due to lack of recent training, two races earlier in the day, and general noobness, I would fail to hold her off, so my sole focus was to stay ahead of Ali.
I raced reasonably well - checked my codes, had good flow, read ahead - but I was drained and sluggish. I hesitated for perhaps 5s at control 4 before dashing past Ken Sr. up and down the stairs, through the breezeway, and into the flag. I very nearly ran into a parked car while reading my map on the run to 6. I thought I was making a poor decision running around the south to 8, though I had read the description ahead. I'm not certain which way was faster.
My sluggishness became increasingly apparent - I lost 1:14 to Ali between controls 4 and 12 without any mistakes. I saw Ali behind me (only 40s) as I was approach 12, so I dug deep and pushed to 13 and 14. I took the northern route to 16 through the narrow corridors. When I hit 16 without seeing her, I was comfortable that she wasn't going to pass me and the moral (albeit Pyrrhic) victory was mine.
After control pickup, taking the arena down, and helping Joanne with some directions, I made my way over to Bub's for some excellent barbecue and company. Overall, this was not a good race, but I'm not terribly dissatisfied with my performance under the circumstances.
Quickroute
After helping take down and move the arena set up at Earl's Trails, I moseyed over to U Mass for the sprint. I neglected to change into shorts at the cars and lacked time to rectify that when I arrived at the start; I ran in running tights and my Mizuno running shoes.
The devious powers that be had deliberately or accidentally given me a start time of two minutes before Ali. There was some concern (and heckling by PG) the due to lack of recent training, two races earlier in the day, and general noobness, I would fail to hold her off, so my sole focus was to stay ahead of Ali.
I raced reasonably well - checked my codes, had good flow, read ahead - but I was drained and sluggish. I hesitated for perhaps 5s at control 4 before dashing past Ken Sr. up and down the stairs, through the breezeway, and into the flag. I very nearly ran into a parked car while reading my map on the run to 6. I thought I was making a poor decision running around the south to 8, though I had read the description ahead. I'm not certain which way was faster.
My sluggishness became increasingly apparent - I lost 1:14 to Ali between controls 4 and 12 without any mistakes. I saw Ali behind me (only 40s) as I was approach 12, so I dug deep and pushed to 13 and 14. I took the northern route to 16 through the narrow corridors. When I hit 16 without seeing her, I was comfortable that she wasn't going to pass me and the moral (albeit Pyrrhic) victory was mine.
After control pickup, taking the arena down, and helping Joanne with some directions, I made my way over to Bub's for some excellent barbecue and company. Overall, this was not a good race, but I'm not terribly dissatisfied with my performance under the circumstances.
Quickroute
Orienteering 9:44 [1] 1.02 km (9:31 / km) +52m 7:35 / km
4c shoes: 201104 Mizuno Waverider 14
Control pickup, +1 saw horse of the Apocalypse.
Thursday May 24, 2012 #
Note
(rest day)
A mighty company.
I decided to take a rest day in lieu of the Park-O. My legs weren't feeling fantastic after Tuesday and Wednesday, and a hard sprint would be taxing leading into the 5-day.
I decided to take a rest day in lieu of the Park-O. My legs weren't feeling fantastic after Tuesday and Wednesday, and a hard sprint would be taxing leading into the 5-day.
Wednesday May 23, 2012 #
11 PM
Running 43:40 8.07 km (5:25 / km) +38m 5:17 / km
ahr:148 max:162 shoes: 201108 Asics GT-2150
Easy run around the Charles. Gimpyfoot felt ok, but left leg was tight, and left knee felt a little strange. My local running density should probably not be as high as it has been the past two days. It felt great to get out; I saw at least five rabbits and a possum or badger-like creature. I hope the rabbits have better reflexes when they encounter Presto, because I could have nearly kicked two of them.
Strength training 12:00 [3]
Core session, 1 minute per exercise:
Tuckups, kayakers, plank, oblique crunches, leg lifts, tuckups, side plank (x2), single leg bridge (x2), cherry pickers, oblique crunches. I overlooked bicycles.
I managed to get nearly everything done tonight that I planned.
Tuckups, kayakers, plank, oblique crunches, leg lifts, tuckups, side plank (x2), single leg bridge (x2), cherry pickers, oblique crunches. I overlooked bicycles.
I managed to get nearly everything done tonight that I planned.
Tuesday May 22, 2012 #
Note
A smattering of my favorite pictures from West Point (full album here - http://iamsinht.com/is/albums/20120505_WestPoint/ )
Happy dog in final launch preparations
We have liftoff
Wheeeeeeeee
Alisaurus Rex
Practicing kicking butt
Rocket legs
Profiles in fuzzy courage
Smug Swede Stretches
Self-satisfied cyclist
Battle face
Luck o' the Irish
Haha nice bib
Incredulity of youth
Birds of a feather
This shot wasn't staged at all
Will people ever realize my last name doesn't end in "s"?
Little Hall in the chute and in the zone
Happy dog in final launch preparations
We have liftoff
Wheeeeeeeee
Alisaurus Rex
Practicing kicking butt
Rocket legs
Profiles in fuzzy courage
Smug Swede Stretches
Self-satisfied cyclist
Battle face
Luck o' the Irish
Haha nice bib
Incredulity of youth
Birds of a feather
This shot wasn't staged at all
Will people ever realize my last name doesn't end in "s"?
Little Hall in the chute and in the zone
6 PM
Running warm up/down 21:27 4.14 km (5:11 / km) +20m 5:04 / km
ahr:149 max:160 shoes: 201104 Mizuno Waverider 14
Warm up and run over to MIT. GimpyFoot at first felt somewhat uncomfortable, but the various tissues seemed to loosen up as I ran along. I considered aborting the track workout, but when I arrived at MIT, it felt good enough.
Running 30:49 5.99 km (5:09 / km)
ahr:161 max:190 shoes: 201104 Mizuno Waverider 14
First track workout since the rise of GimpyFoot! I joined the CSU crew at the MIT track on a drizzly day for 12x400 at alternating 5k, 3k pace. Only five were in attendance: Giacomo, Terry, SGB, Patrick, and me. I had planned to run 8, but I missed the first two due to tardiness and felt like staying with the group. My target times based on my recent running time trials were 87 for 5k pace and 84 for 3k pace, and I deliberately backed off to try to hit those. Doing so took great restraint, especially with Giacomo blasting 79/72s. He ran 65s for the last 400.
Splits: 84, 81; 87, 83, 88, 83; 85, 82, 87, 77
Splits: 84, 81; 87, 83, 88, 83; 85, 82, 87, 77
Running warm up/down 11:17 1.18 km (9:31 / km)
ahr:135 max:167 shoes: 201104 Mizuno Waverider 14
Run around Briggs' field; I chatted with Giacomo about NEOC meets and our summer plans.
9 PM
Running 18:40 4.0 km (4:40 / km)
ahr:160 shoes: 201104 Mizuno Waverider 14
Run home; I was motivated to hurry home, and pushed into tempo pace. As my glasses were obscured by drizzle, and I lacked a light, I was wary of bad footing. However, I stopped for a bit at traffic lights and still ran comfortably under 5:00/km. GimpyFoot felt ok.
Monday May 21, 2012 #
Note
It turns out Ali may be the single greatest motivation among the M21s in the US. On an entirely unrelated note, I need to resume track workouts.
Miscellaneous items:
So much adorableness.
Kid has skillz.
The Buckliball.
My vitals when I donated platelets this evening were rhr = 52, BP 140/50, Hemoglobin = 15.0. I think the hemoglobin measurement is grams per deciliter; my PR is 15.4, and they won't let you donate if the reading is below 12.5. The blood pressure reading is odd; I usually hover around 120/70. My diastolic blood pressure was surprisingly low.
Miscellaneous items:
So much adorableness.
Kid has skillz.
The Buckliball.
My vitals when I donated platelets this evening were rhr = 52, BP 140/50, Hemoglobin = 15.0. I think the hemoglobin measurement is grams per deciliter; my PR is 15.4, and they won't let you donate if the reading is below 12.5. The blood pressure reading is odd; I usually hover around 120/70. My diastolic blood pressure was surprisingly low.
Biking 20:00 [1] 8.0 km (24.0 kph)
shoes: Trek 7.1 FX
Biked home at moderate intensity after donating platelets. I stopped by the grocery store to procure yogurt, olive oil, and garlic.
Sunday May 20, 2012 #
11 AM
Orienteering 49:45 [4] 7.48 km (6:39 / km) +199m 5:52 / km
15c shoes: 201110 Inov-8 Oroc 280
I ran the Red course at NEOC's Breakheart meet, set by Alex Jospe, and a US Team fundraiser. I helped out a bit in the morning - procured refreshments, brought registration equipment, and worked the meet for about an hour.
I ran aggressively; I wanted to win every split and to have a clean race, though I didn't set out a specific objective for this course. Trail options were plentiful, and I was not quite as effective taking them as I should have been. I took a dumb route to 2 (and realized it even as I began it); I should have run to the trail on the right. On the way to 3, I drifted farther to the north than I planned because of an aversion to climb; I meant to run south of the marsh halfway through the leg. I hesitated near the circle at 5, though I was pretty confident of my location. I checked the wrong boulder at 12 at first, and initially thought I was on a different road on my way to 13. Overall, I was precise and clean, and I kept the intensity reasonably high. I felt sluggish running on the trails; I didn't have the spring in my step that I'm used to. I managed to win the course, though some of the usual suspects were absent, organizing, or running different courses.
I glanced at my watch after 12 and realized sub 50 was attainable, so I kicked into a high gear for 14, 15, and the finish. I startled a few innocent bystanders when I busted out of a swamp onto the road at full speed.
Note: I am very sad to hear of Daniel Hubmann's Achilles tear at the EOCs; he is a titan, and it is devastating to see them fall.
Quickroute
I ran aggressively; I wanted to win every split and to have a clean race, though I didn't set out a specific objective for this course. Trail options were plentiful, and I was not quite as effective taking them as I should have been. I took a dumb route to 2 (and realized it even as I began it); I should have run to the trail on the right. On the way to 3, I drifted farther to the north than I planned because of an aversion to climb; I meant to run south of the marsh halfway through the leg. I hesitated near the circle at 5, though I was pretty confident of my location. I checked the wrong boulder at 12 at first, and initially thought I was on a different road on my way to 13. Overall, I was precise and clean, and I kept the intensity reasonably high. I felt sluggish running on the trails; I didn't have the spring in my step that I'm used to. I managed to win the course, though some of the usual suspects were absent, organizing, or running different courses.
I glanced at my watch after 12 and realized sub 50 was attainable, so I kicked into a high gear for 14, 15, and the finish. I startled a few innocent bystanders when I busted out of a swamp onto the road at full speed.
Note: I am very sad to hear of Daniel Hubmann's Achilles tear at the EOCs; he is a titan, and it is devastating to see them fall.
Quickroute
Running warm up/down 15:00 [1] 2.5 km (6:00 / km) +9m 5:54 / km
shoes: 201110 Inov-8 Oroc 280
I ran for about five minutes before the race to wake up the feet and warmup, and for about ten minutes afterward to cool down. I only recorded part of the cool down.
Saturday May 19, 2012 #
Event: 3000m Time Trial
10 AM
Running 5:43 [1] 1.3 km (4:23 / km)
shoes: 201104 Mizuno Waverider 14
Warmup with Ali and Alex. I biked over, so my muscles were somewhat alert. Apparently we were going pretty fast.
Running 5:30 [3] 0.69 km (8:01 / km)
shoes: 201104 Mizuno Waverider 14
Ali's usual drills, which were a complete novelty for me. I felt a bit tired after finishing them, but it was a good warmup. As I recall, the drills were: butt kicks, high knee running, bounding, galloping, karaokes, and running backwards. Probably some others in there.
Running 2:15 [1] 0.42 km (5:19 / km)
shoes: 201104 Mizuno Waverider 14
Running a lap of easy + strides. I was a bit too fast on the straight aways.
Running 10:04 [4] 2.33 km (4:20 / km)
shoes: 201104 Mizuno Waverider 14
I ran with Ali for the first kilometer of her 3k, rested for the second, then ran (too far, it turns out) in front of her to give her a rabbit for the end. She was flying - through 1600m in 5:17. I did a bit of cheering for Alex and Ali, particularly when I was resting. Running on the track was fun, and GimpyFoot seems more or less unperturbed by the stresses of the day. Ali was running about 3:20/km, which is considerably faster than I typically run (usually 3:35-3:40 for intervals). I feel like I could run a sub 5:20 mile, but a 10-flat 3k is probably a bit out of reach. The summer will be a good opportunity for some time trials once I resume regular training.
Biking 11:26 [1] 3.32 km (17.4 kph) +25m
shoes: Trek 7.1 FX
To brunch at Brendan's after the time trial. It turns out I took the optimal route.
Friday May 18, 2012 #
Unspecified (Piano) 2 [1]
Piano at the Bermans'; worked chiefly on Chopin Nocturne No. 1 and Pathetique.
Thursday May 17, 2012 #
5 PM
Running warm up/down 5:00 [3] 1.0 km (5:00 / km)
ahr:152 max:161 shoes: 201006 Inov-8 X-talon 212
Didn't have Garmin running during the entire warmup, but did a little sprinting and some easy running around Fresh Pond. I had biked over, so the muscles were already responsive.
Orienteering 23:12 4.48 km (5:11 / km) +86m 4:44 / km
ahr:179 max:192 24c shoes: 201006 Inov-8 X-talon 212
2012 CSU Park-O #5 at Fresh Pond, set by Lori. Lori designed a three course motala, and the race was a mass start. Attendance, apparently buoyed by the NEOC training camp last Saturday, was high - perhaps 30 total. I was feeling good and started hard, breaking away from others on my loop Judging by the heart rate graph, I kept a high intensity the entire race, and managed to pull off a win.
Orienteering (Control pickup) 16:23 1.38 km (11:50 / km) +15m 11:14 / km
ahr:137 max:179 8c shoes: 201006 Inov-8 X-talon 212
Ran out to grab eight controls. I caught up to Michael Commons, who was chugging around the third loop, and stopped for a bit to let him do his thing without risking distracting him with conversation.
Wednesday May 16, 2012 #
Note
Tonight was my last NEOC Board meeting for this term in office. I will be staying on as Vice President of Events for the present - and it is that office, not serving on the board, that consumes the majority of my NEOC energies. Barb Bryant is also not running for reelection, and Bill Pullman is moving.
Summary:
- NEOC is doing ok financially. Perhaps incentivized by the "members run free" arrangement and the low number of meets you need to attend to break even on membership fees, we have over 500 members this year, up from around 400 last.
- NEOC's spring schedule is very ambitious, and includes 20 events: 1 ski-O, 2 Canoe-Os, 1 Scout-O, 2 A-meet races, 1 training day, and 13 local meets. The fall schedule is similarly ambitious with 20 events planned: 1 MTB-O, 5 sprints, 1 Scout-O, 1 Night-O, 11 local meets and the Traverse. I'm looking for meet directors, so please let me know if you are interested in directing an event.
- The Western MA A-meet is going well, though volunteers are needed from Boston for routine activities like manning starts, organizing parking, and picking up controls. Contact me if you're interested in helping out! All the credit for WeMa 5-Day goes to the Amherst crew. It looks like the meet will raise in excess of $6k for the Ski-O team.
- After extensive deliberation, it was my recommendation to the board that the club not proceed with an A-meet at Big River in Rhode Island in Spring 2013. The Board accepted my recommendation and did not overrule.
- Jim Paschetto headed up the Nominating Committee to recruit candidates for the board, and has found five: Tim Parson, Aims Coney, Mika Latva-Kokko, Jeff Saeger, and Peter Frykman (incumbent). One other candidate had expressed interest but withdrew for personal reasons. Elections are on June 10, at the AGM at the Blue Hills (following a meet). The board currently consists of:
Up for election in 2012: Peter Frykman, Barb Bryant (not running), Ian Smith (not running), vacant, vacant
2013: Pete Lane, Joanne Sankus, Jim Paschetto, Jim Crawford, Andy McIlvaine, Bill Pullman
We ended up with eleven seats after Spring 2011, when Sam and Dan left the board halfway through their terms. What the board should have done was appointed those two seats, but we apparently added two. According to state law, you have to elect half the board each year (or floor(num_board/2), ceil(num_board/2), I guess), so apparently we can't just will away the two vacancies. There is a very pedantic conversation about this that ensued about which I have very little interest, but I think the plan is to shrink back to 9 sometime next year. The net result is that the board will have ten members after this election, with one vacancy in Bill Pullman's seat. By a set of motions passed at the March meeting, the Nominating Committee will not recommend a slate of candidates (though right now there are 5 candidates for 5 seats). It is too late to announce candidacy for the board and have your bio included on the ballot and notice to the members, but nominations from the floor are accepted at the AGM if you are interested in running.
- The 40th anniversary dinner is in planning stages with Hans Bengsston and Ian Smith; probably to be held in September or October.
- The Board granted travel stipends to Sam Saeger and Meg Parson for WOC and JWOC respectively, and smaller stipends to Ali Crocker, Alex Jospe, and Ross Smith, all of whom are CSU primary and on the WOC team, in recognition for all they do for NEOC. The very subtle distinction between a NEOC primary and another club primary was discussed.
Summary:
- NEOC is doing ok financially. Perhaps incentivized by the "members run free" arrangement and the low number of meets you need to attend to break even on membership fees, we have over 500 members this year, up from around 400 last.
- NEOC's spring schedule is very ambitious, and includes 20 events: 1 ski-O, 2 Canoe-Os, 1 Scout-O, 2 A-meet races, 1 training day, and 13 local meets. The fall schedule is similarly ambitious with 20 events planned: 1 MTB-O, 5 sprints, 1 Scout-O, 1 Night-O, 11 local meets and the Traverse. I'm looking for meet directors, so please let me know if you are interested in directing an event.
- The Western MA A-meet is going well, though volunteers are needed from Boston for routine activities like manning starts, organizing parking, and picking up controls. Contact me if you're interested in helping out! All the credit for WeMa 5-Day goes to the Amherst crew. It looks like the meet will raise in excess of $6k for the Ski-O team.
- After extensive deliberation, it was my recommendation to the board that the club not proceed with an A-meet at Big River in Rhode Island in Spring 2013. The Board accepted my recommendation and did not overrule.
- Jim Paschetto headed up the Nominating Committee to recruit candidates for the board, and has found five: Tim Parson, Aims Coney, Mika Latva-Kokko, Jeff Saeger, and Peter Frykman (incumbent). One other candidate had expressed interest but withdrew for personal reasons. Elections are on June 10, at the AGM at the Blue Hills (following a meet). The board currently consists of:
Up for election in 2012: Peter Frykman, Barb Bryant (not running), Ian Smith (not running), vacant, vacant
2013: Pete Lane, Joanne Sankus, Jim Paschetto, Jim Crawford, Andy McIlvaine, Bill Pullman
We ended up with eleven seats after Spring 2011, when Sam and Dan left the board halfway through their terms. What the board should have done was appointed those two seats, but we apparently added two. According to state law, you have to elect half the board each year (or floor(num_board/2), ceil(num_board/2), I guess), so apparently we can't just will away the two vacancies. There is a very pedantic conversation about this that ensued about which I have very little interest, but I think the plan is to shrink back to 9 sometime next year. The net result is that the board will have ten members after this election, with one vacancy in Bill Pullman's seat. By a set of motions passed at the March meeting, the Nominating Committee will not recommend a slate of candidates (though right now there are 5 candidates for 5 seats). It is too late to announce candidacy for the board and have your bio included on the ballot and notice to the members, but nominations from the floor are accepted at the AGM if you are interested in running.
- The 40th anniversary dinner is in planning stages with Hans Bengsston and Ian Smith; probably to be held in September or October.
- The Board granted travel stipends to Sam Saeger and Meg Parson for WOC and JWOC respectively, and smaller stipends to Ali Crocker, Alex Jospe, and Ross Smith, all of whom are CSU primary and on the WOC team, in recognition for all they do for NEOC. The very subtle distinction between a NEOC primary and another club primary was discussed.
11 PM
Running 25:15 [1] 5.19 km (4:52 / km) +41m 4:41 / km
shoes: 201108 Asics GT-2150
After the NEOC Board meeting and following activities, I set out on an easy run to retrieve my bike. GimpyFoot felt pretty good, and I ran faster than I have since my plantar fascia injury. I decided that I run because I don't believe in the no-win scenario, though some variants are fascinating. I suppose my statement is equivalent to the claim that the no-win scenario is not encountered except under the most contrived circumstances, and it is always possible to redefine the utility function in such a way as to avoid that trap. Perhaps an easier alternative is to reprogram the Klingon battlecruisers to fear me personally.
After probability theory, I must study von Clausewitz. It turns out the audibles for On War are abridged, but it's free on Kindle. Woot.
After probability theory, I must study von Clausewitz. It turns out the audibles for On War are abridged, but it's free on Kindle. Woot.
Strength training 2:00 [3]
For kicks, 50 tuckups. My form deteriorated.
Tuesday May 15, 2012 #
11 PM
Running 27:44 [1] 4.93 km (5:38 / km) +46m 5:23 / km
shoes: 201108 Asics GT-2150
Easy run around the neighborhood, though intended to be a twenty minute effort. To be still recovering from the weekend is an indication of poor decisions, especially when that recovery starts impacting my personal life.
Anyway, GimpyFoot felt good in the places of concern, though my calf and some part that may have been my Achilles felt tight. There was no pain, however, and ten minutes of diligent stretching afterward alleviated some tension.
A light drizzle was falling as I ran, and the scene was like the cathartic transformation of the hero in a storm from a Disney film. Unlike a Disney film, life seems to consist of a long sequence of incremental changes rather than an abrupt epiphany, but I am forced to wonder what great adventure is transpiring in this moment of my life. On the other hand, perhaps life is but a dream.
Anyway, GimpyFoot felt good in the places of concern, though my calf and some part that may have been my Achilles felt tight. There was no pain, however, and ten minutes of diligent stretching afterward alleviated some tension.
A light drizzle was falling as I ran, and the scene was like the cathartic transformation of the hero in a storm from a Disney film. Unlike a Disney film, life seems to consist of a long sequence of incremental changes rather than an abrupt epiphany, but I am forced to wonder what great adventure is transpiring in this moment of my life. On the other hand, perhaps life is but a dream.
Strength training 10:06 [3] 0.0 km
Ten minute core: tuckups, oblique crunches, plank, kayakers, leg lifts, supermans, single leg bridge, cherry pickers, 2x side plank.
Sunday May 13, 2012 #
Event: NEOC: Rocky Woods
11 AM
Orienteering 1:23:54 [4] 10.19 km (8:14 / km) +296m 7:11 / km
20c slept:5.0 shoes: 201110 Inov-8 Oroc 280
Jeff Schapiro's Blue course at Rocky Woods: 7.7 km, 20 controls. My orienteering was disastrous; this was not a good day for me. My poor conditioning and bad orienteering was exacerbated by 85° F temperatures.
Ironically, a day after coaching an attackpoint training course, I made several mistakes due to poor attackpoint. I ran straight to 1, but didn't quite process the contours correctly and overshot slightly, hitting the depression left of the control. Control 2 was deviously hard to see among some thick vegetation; I executed my route fine, hit the collecting wall, and circled several times before finding the flag. I don't think the map is great in that area. I became disoriented at 7 by stopping too short and failing to choose a good attackpoint in a tricky area, for about two minutes of lost time. My stamina started to wane after 9, and keeping up my intensity demanded lots of focus and willpower. My colossal mistake was at 19, where I ingeniously decided to follow a vague marsh boundary rather than climb four or five lines to find a good attackpoint. I stopped too short, had no idea where I was, and elected to run on the high trail to relocate rather than guess.
I pushed hard in the first part of the course, but my lack of training and bad decisions caught up with me.
Ironically, a day after coaching an attackpoint training course, I made several mistakes due to poor attackpoint. I ran straight to 1, but didn't quite process the contours correctly and overshot slightly, hitting the depression left of the control. Control 2 was deviously hard to see among some thick vegetation; I executed my route fine, hit the collecting wall, and circled several times before finding the flag. I don't think the map is great in that area. I became disoriented at 7 by stopping too short and failing to choose a good attackpoint in a tricky area, for about two minutes of lost time. My stamina started to wane after 9, and keeping up my intensity demanded lots of focus and willpower. My colossal mistake was at 19, where I ingeniously decided to follow a vague marsh boundary rather than climb four or five lines to find a good attackpoint. I stopped too short, had no idea where I was, and elected to run on the high trail to relocate rather than guess.
I pushed hard in the first part of the course, but my lack of training and bad decisions caught up with me.
4 PM
Orienteering (Control pickup) 1:01:23 [1] 5.19 km (11:49 / km) +95m 10:50 / km
13c shoes: 201110 Inov-8 Oroc 280
Orienteering (Control pickup) 27:23 [1] 2.28 km (12:02 / km) +73m 10:22 / km
4c shoes: 201110 Inov-8 Oroc 280
Tired. GimpyFoot was holding up ok in the sense that the point of ligament injury didn't hurt more than the rest of the foot. Both feet a bit uncomfortable after spending all day in studded shoes.
Saturday May 12, 2012 #
8 AM
Orienteering 2:00:00 [3] 12.0 km (10:00 / km)
shoes: 201110 Inov-8 Oroc 280
Today, I set a training day for intermediate level orienteers at Houghton's Pond in Blue Hills West. My plans to be judicious and intelligent about my activity failed a bit, and I ran about 12 km setting flags in the woods. There had been some intermittent discussion about focused trainings over the past few years, but I finally made arrangements on the schedule this year.
I haven't really designed intermediate level exercises before, so after some consultation, I designed four courses for today:
- White course, for complete beginners
- Attackpoint exercise with AP/control pairs
- Compass exercise punching through the woods from one trail to another aiming to hit the target trail at a particular point; also on trail + contour only
- Orange course, with the training objective of planning routes in advance and execution
The day would have been infeasible without the assistance of several NEOC veterans to offer instruction and coordinate the event: Barb, Dave, Izzy, Andy McIlvaine, Tim Parson, Michelle Faucher, Joanne Sankus, Jim Paschetto, Richard Powers, and Earl LaVallee. They were clutch in every way. I didn't do a good job recruiting assistance in advance, and I planned and set the exercises by myself (like an idiot).
I don't know the exact count of people who showed up, but it was a much greater volume than anticipated (and more than RSVPed). Many of the people who showed up had no experience or only one or two white courses. I found that my exercises, while introductory, were really suited for yellow and orange level orienteers, not complete beginners. Most people had fun and had only positive feedback, but there were a few people who found the exercises too difficult and were disappointed by the camp. Today's event was a prototype, and based on its general success and the group interest, a major training day once or twice per year will be on future calendars.
It turns out I also set an especially challenging orange course; only three people had interest after the training exercises - Andy, Richard, and Earl. I was tired and dehydrated by the end of the event, but I'm satisfied with how it went.
I haven't really designed intermediate level exercises before, so after some consultation, I designed four courses for today:
- White course, for complete beginners
- Attackpoint exercise with AP/control pairs
- Compass exercise punching through the woods from one trail to another aiming to hit the target trail at a particular point; also on trail + contour only
- Orange course, with the training objective of planning routes in advance and execution
The day would have been infeasible without the assistance of several NEOC veterans to offer instruction and coordinate the event: Barb, Dave, Izzy, Andy McIlvaine, Tim Parson, Michelle Faucher, Joanne Sankus, Jim Paschetto, Richard Powers, and Earl LaVallee. They were clutch in every way. I didn't do a good job recruiting assistance in advance, and I planned and set the exercises by myself (like an idiot).
I don't know the exact count of people who showed up, but it was a much greater volume than anticipated (and more than RSVPed). Many of the people who showed up had no experience or only one or two white courses. I found that my exercises, while introductory, were really suited for yellow and orange level orienteers, not complete beginners. Most people had fun and had only positive feedback, but there were a few people who found the exercises too difficult and were disappointed by the camp. Today's event was a prototype, and based on its general success and the group interest, a major training day once or twice per year will be on future calendars.
It turns out I also set an especially challenging orange course; only three people had interest after the training exercises - Andy, Richard, and Earl. I was tired and dehydrated by the end of the event, but I'm satisfied with how it went.
1 PM
Orienteering 1:01:14 [0] 4.2 km (14:34 / km) +106m 12:56 / km
shoes: 201110 Inov-8 Oroc 280
As the day wound down, I shadowed Richard Powers on the orange+ course. He was clearly tired from the other two exercises, but showed great fortitude and plowed on. As has been done of me in the past, I asked Richard what his training objective was for this exercise. Concentrating on one particular objective was a new idea for him, and we eventually settled on reading ahead and making intelligent route plans.
I need to give more feedback, but I noticed that he held a baseplate compass in his right hand with his map in his left. This arrangement increased the barrier to consistently checking direction, and it showed in both his route execution and his departure from controls. He did a good job planning ahead, though he struggles with reading ahead.
I need to give more feedback, but I noticed that he held a baseplate compass in his right hand with his map in his left. This arrangement increased the barrier to consistently checking direction, and it showed in both his route execution and his departure from controls. He did a good job planning ahead, though he struggles with reading ahead.
Thursday May 10, 2012 #
Note
I have been cleared by the ESC to run the 2012 Billygoat at Moreau on Memorial Day without making myself ineligible for the 2013 Team Trials! Let me know if you want to join me.
Note
(rest day)
Shortly after running down several flights of stairs, I tweaked something on the outside of GimpyFoot when pushing hard off from the ball of my foot. Whatever twinged is not the same injury as the ligament in April - it was a few centimeters behind my little toe rather than on the arch. I suspect this second pull is related, either from the same root cause as the plantar fascia injury or from compensating. It hurt instantaneously, but almost entirely subsided after an hour. Walking doesn't hurt, and running is ok, though it feels tender.
This is a good reminder to take it easy during my recovery. Hopefully this won't set me back much; I will decide whether to continue or defer my return to running based on how I feel each day.
This is a good reminder to take it easy during my recovery. Hopefully this won't set me back much; I will decide whether to continue or defer my return to running based on how I feel each day.
Wednesday May 9, 2012 #
Note
I had considered not attending the West Point A-meet due to my foot injury, but I'm very glad that I did. I ran only one course - the blue middle distance, and appear to have avoid further damage. My performance wasn't even that bad despite some unacceptable mistakes. I took over 400 pictures (which I have spent insufficient time processing), and might have an ONA cover in my future due to the absence of other photographers.
In lieu of racing, I had my best cheering performance yet - my voice held out for both days, I encouraged others, I irked Hannah a little, and everyone in the immediate vicinity of West Point now knows of my CSU allegiance. One of the cadets dubbed me "the Motivator," and I had some favorable comparisons to Ross, the king of cheering.
Probably the best part of West Point - indeed, perhaps the best part of any A-meet - and the main reason I attended was that I got to spend time with my O-friends. I spent some quality time with Ali's parents' piano, had some pleasant conversations, and donated some money to the Junior Team by buying Ali at the auction. Neil invited a group to a lunch in Peekskill after the long, and it was delightful. Of course, it would have been preferable to compete, but that will come.
In lieu of racing, I had my best cheering performance yet - my voice held out for both days, I encouraged others, I irked Hannah a little, and everyone in the immediate vicinity of West Point now knows of my CSU allegiance. One of the cadets dubbed me "the Motivator," and I had some favorable comparisons to Ross, the king of cheering.
Probably the best part of West Point - indeed, perhaps the best part of any A-meet - and the main reason I attended was that I got to spend time with my O-friends. I spent some quality time with Ali's parents' piano, had some pleasant conversations, and donated some money to the Junior Team by buying Ali at the auction. Neil invited a group to a lunch in Peekskill after the long, and it was delightful. Of course, it would have been preferable to compete, but that will come.
7 PM
Biking 1:10:00 [3] 32.0 km (27.4 kph)
shoes: Trek 7.1 FX
Time and distance are approximate, as I did not have my forerunner. I went out for an evening bike ride and cycled the Museum of Science - Galen St bridge loop along the river. While the temperature was warm - about 16 C, a steady rain fell throughout my ride, and I was completely soaked by the end. Riding was exhilarating at first, but as my glasses accumulated water and I rode east on the south side of the Esplanade, oncoming headlights refracted off the water on my lenses and obscured my vision. I slowed, concerned about colliding with pedestrians. Waiting for cars at traffic lights is an unfortunate reality about biking in Boston. Particularly at the beginning, cruising down the Esplanade in the rain was invigorating. As the rain picked up, there were a few doughty runners and cyclists getting in their training; they were crusaders on a great quest, unwilling to yield to the elements.
11 PM
Running 16:19 [1] 3.37 km (4:50 / km) +25m 4:40 / km
shoes: 201108 Asics GT-2150
Cruising around the neighborhood on an ostensibly fifteen minute run. I ran with my usual gait and generally felt good - Gimpyfoot in fact felt better than Healthyfoot for most of the run. The rain had subsided to a light drizzle. I probably spent more time stretching than running.
Tuesday May 8, 2012 #
Note
I was pleased with this picture of the moon from December, but I learned a new way of eliminating vibration, and was able to take this 100% crop on Friday night, when the moon was at perigee:
Details: 70-300mm L IS lens; 1/200s, f/5.6, 300mm focal length, spot metering, ISO-100, +0.7 step exposure bias.
Details: 70-300mm L IS lens; 1/200s, f/5.6, 300mm focal length, spot metering, ISO-100, +0.7 step exposure bias.
C • Wow! 10
Monday May 7, 2012 #
11 PM
Running 12:11 [1] 2.45 km (4:58 / km) +16m 4:49 / km
shoes: 201108 Asics GT-2150
Running! Gimpy Foot felt ok - no discomfort or pain, though it did feel awkward. The plan was ten minutes, but I overran slightly. Followed up with 25 tuckups for kicks and my usual stretching regimen - calves, quads, hamstrings, and adductors/groin. I enjoyed wearing my running shoes again.
Sunday May 6, 2012 #
7 PM
Biking 1:05:00 [2] 28.0 km (25.8 kph) +191m
shoes: Trek 7.1 FX
After driving back to Boston with Alex and Ed, I decided the evening was too magnificent to not get a training session in. I skipped the long this morning because I thought it prudent to avoid excessive stress on my foot. So, I went for a bike ride on the Esplanade. While there were a few other people enjoying the dying rays of the sun, the paths were largely clear, and I was able to push hard for all but a few moments. The evening was cool - about 10 C, with clear, brilliant skies.
I reflected during the ride; the wind whipping by precludes the use of audiobooks with my ordinary headphones, and at such speeds, even lacking cars, the Esplanade requires attentiveness to avoid collision. Flying down the bike path was delightful and cathartic.
Without a particular agenda for my musings, I eventually onto the nature of fear. It doesn't seem fit the utility model I use to think about decisions and happiness; perhaps the model needs revision. For an event with some probability that decreases utility, the appropriate response to prefer other outcomes. Perhaps fear is a magnification of that - instances with especially strong aversion. I wonder if the perceived magnitude of the loss of utility or the probability of the event guides factors into the magnitude of the fear. There are many irrational fears where presumably there exist flaws in perception - for example, fear of spiders. However, I don't think that the fear an event induces is merely some function of probability and loss of utility; I think it is easier to characterize as an emotional response to that preference function. I do not know under what criteria fear exists.
For all but sociopaths, their utility functions have a component that depends on the utility of others; they do not act merely in self-interest, but also consider the interest of those around them. An obvious practical example is two married people - it is preferable in the relationship if they each share in the others' interests if only because of the other person's preference. I encountered data this weekend which makes me wonder to what extent my appreciation of Wait, Wait Don't Tell Me was influenced by that of my peers. Indifference to the preferences of others leads to psychopathy; total dependence on that of others leads to loss of individuality and spinelessness.
I reflected during the ride; the wind whipping by precludes the use of audiobooks with my ordinary headphones, and at such speeds, even lacking cars, the Esplanade requires attentiveness to avoid collision. Flying down the bike path was delightful and cathartic.
Without a particular agenda for my musings, I eventually onto the nature of fear. It doesn't seem fit the utility model I use to think about decisions and happiness; perhaps the model needs revision. For an event with some probability that decreases utility, the appropriate response to prefer other outcomes. Perhaps fear is a magnification of that - instances with especially strong aversion. I wonder if the perceived magnitude of the loss of utility or the probability of the event guides factors into the magnitude of the fear. There are many irrational fears where presumably there exist flaws in perception - for example, fear of spiders. However, I don't think that the fear an event induces is merely some function of probability and loss of utility; I think it is easier to characterize as an emotional response to that preference function. I do not know under what criteria fear exists.
For all but sociopaths, their utility functions have a component that depends on the utility of others; they do not act merely in self-interest, but also consider the interest of those around them. An obvious practical example is two married people - it is preferable in the relationship if they each share in the others' interests if only because of the other person's preference. I encountered data this weekend which makes me wonder to what extent my appreciation of Wait, Wait Don't Tell Me was influenced by that of my peers. Indifference to the preferences of others leads to psychopathy; total dependence on that of others leads to loss of individuality and spinelessness.
Strength training 1 [3]
I stopped mid ride at a pullup bar on the Esplanade and attempted my maximum given the guidelines of the competition: I managed 12. I'm a bit disappointed, but perhaps I would fare better if not in the middle of a bike ride.
Saturday May 5, 2012 #
Event: 33rd West Point A Meet
9 AM
Orienteering 44:33 [1] 5.18 km (8:36 / km) +206m 7:10 / km
18c shoes: 201110 Inov-8 X-Talon 212
West Point Middle Distance race. A decent race, but revealing in its flaws. I was only partly successful in not running aggressively, but I was slower and more relaxed than I would have been with a healthy foot. I was intimately attuned to sensations from Gimpy Foot, and I was very careful during motions like uphills which inclined my foot upward with lots of force on the toes.
I was clean though cautious and somewhat hesitant through the first eleven controls apart from a bobble at 9 where I struggled to localize the control among vegetation on an elongated knoll. I really messed up 12 - Eddie caught up to me after crossing the stream, and my attack was poor. I passed right over it, but I had difficulty matching up the features around me. My stamina started to wane near the end, and I was slow on the remaining controls. I bobbled 13 - I didn't parse the terrain well and overshot, but was otherwise clean. I really hesitated running into 17.
After the race, while my foot was somewhat discomforted - perhaps from lack of use, I didn't seem to sustain any damage. Earlier in the week, I requested these races not contribute to my ranking, so I erred on the side of discretion and sat out the sprint and long.
Wyatt loaned me the Boot of Asclepius, which has cured both him and Sam of their plantar fasciitis.
I was clean though cautious and somewhat hesitant through the first eleven controls apart from a bobble at 9 where I struggled to localize the control among vegetation on an elongated knoll. I really messed up 12 - Eddie caught up to me after crossing the stream, and my attack was poor. I passed right over it, but I had difficulty matching up the features around me. My stamina started to wane near the end, and I was slow on the remaining controls. I bobbled 13 - I didn't parse the terrain well and overshot, but was otherwise clean. I really hesitated running into 17.
After the race, while my foot was somewhat discomforted - perhaps from lack of use, I didn't seem to sustain any damage. Earlier in the week, I requested these races not contribute to my ranking, so I erred on the side of discretion and sat out the sprint and long.
Wyatt loaned me the Boot of Asclepius, which has cured both him and Sam of their plantar fasciitis.
Running (Warmup) 15:00 [1] 2.0 km (7:30 / km)
shoes: 201110 Inov-8 X-Talon 212
Warmup to the start. My focus was scattered, and I wasn't in a race mindset. Part of that was lack of preparedness, but part was trying to will myself to run the course gingerly and not injure my foot. I forgot to tape my laces, and I lacked a control description holder as all mine had deteriorated.
When I ran into Magnus at the start (who did not know that I was running), he greeted me with a smirk and a disapproving shake of his head.
When I ran into Magnus at the start (who did not know that I was running), he greeted me with a smirk and a disapproving shake of his head.
Thursday May 3, 2012 #
Biking 30:00 [2] 15.0 km (30.0 kph)
shoes: Trek 7.1 FX
Cruising about Cambridge. I have been biking to work this week, but my commute is of an intensity lower than my minimum for logging. This was an explicit workout, though I did have to stop for traffic lights.
In more exciting news, I have acquired a kite.
In more exciting news, I have acquired a kite.
Tuesday May 1, 2012 #
Note
slept:6.0
I am feeling pretty good in the aftermath of the canoe race; the soreness in my shoulders, arms, back, and core peaked on Monday. There is one spot on my left shoulder where it still feels like I was punched hard; I suppose I could have strained something while fighting the wind. Hopefully it won't interfere with the West Point pullup showdown.
My foot continues its convalescence, and I will resume biking as training until I am comfortable running again. I sometimes revisit that haunting possibility - that maybe I will not achieve my goals, that my pattern of breaking and falling short will continue until my potential is wasted away. I cannot discount that possibility, but I will not be swayed from my quest. An orienteering career, or indeed any pursuit, cannot be adequately summarized by its peak accolade. I will recover and set my sights on the next challenge. I imagine that at the end, the journey will have more than justified the apparent sacrifice, though this is a speculative estimation of my utility function.
I recently revisited my 2011 Blue Hills Traverse course for kicks; while I think it's one of my best courses, it almost killed everyone because it was too long. I'm sure it couldn't compete with Jeff Schapiro's Billygoat (especially since there was the Short 10.7 km option), but I was a bit overzealous. I look forward to the 2012 race!
My foot continues its convalescence, and I will resume biking as training until I am comfortable running again. I sometimes revisit that haunting possibility - that maybe I will not achieve my goals, that my pattern of breaking and falling short will continue until my potential is wasted away. I cannot discount that possibility, but I will not be swayed from my quest. An orienteering career, or indeed any pursuit, cannot be adequately summarized by its peak accolade. I will recover and set my sights on the next challenge. I imagine that at the end, the journey will have more than justified the apparent sacrifice, though this is a speculative estimation of my utility function.
I recently revisited my 2011 Blue Hills Traverse course for kicks; while I think it's one of my best courses, it almost killed everyone because it was too long. I'm sure it couldn't compete with Jeff Schapiro's Billygoat (especially since there was the Short 10.7 km option), but I was a bit overzealous. I look forward to the 2012 race!