Training Log Archive: iansmithIn the 31 days ending Aug 31, 2014:
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Saturday Aug 30, 2014 #
3 PM
Orienteering 51:28 [1] 4.33 km (11:53 / km) +36m 11:24 / km
shoes: 201408 Inov-8 Bare-grip 200
Orienteering 9:04 [1] 0.73 km (12:26 / km) +3m 12:11 / km
shoes: 201408 Inov-8 Bare-grip 200
Orienteering 5:51 [1] 0.72 km (8:05 / km) +6m 7:46 / km
shoes: 201408 Inov-8 Bare-grip 200
Orienteering 34:28 [1] 3.17 km (10:52 / km) +10m 10:42 / km
shoes: 201408 Inov-8 Bare-grip 200
Thursday Aug 28, 2014 #
Note
(rest day)
Tired. Not enough sleep.
Wednesday Aug 27, 2014 #
7 PM
Biking 43:27
ahr:155 max:178
Spinning class with Megan and Kevin.
Tuesday Aug 26, 2014 #
11 PM
Running intervals 1:01:02 12.02 km (5:05 / km) +32m 5:01 / km
shoes: 201404 Inov-8 F-Lite 230
Solo track intervals at MIT. I ran over, ran about 2 km on the track, stopped for some strength drills, then did the standard 4x100 strides before starting my workout. Today's workout was 4x1000, with a target time of sub 3:40 with a 200m rest. I couldn't read my Garmin, so I had no idea what paces and breaks I was running.
Splits: 3:28, 3:36, 3:35, 3:34
Rest periods were longish, at around 2:30. Two minutes would be preferable. I guess Nx400m workouts on a 2:00 cycle are profitable for maximizing time at 95% HR max. Still, especially given that I'm tired and coming off weak training, I'm pleased with my paltry, solo showing.
My breathing felt more labored than is typical. Perhaps this is evidence of an illness, irritation, abrasion, or inflammation.
Splits: 3:28, 3:36, 3:35, 3:34
Rest periods were longish, at around 2:30. Two minutes would be preferable. I guess Nx400m workouts on a 2:00 cycle are profitable for maximizing time at 95% HR max. Still, especially given that I'm tired and coming off weak training, I'm pleased with my paltry, solo showing.
My breathing felt more labored than is typical. Perhaps this is evidence of an illness, irritation, abrasion, or inflammation.
Monday Aug 25, 2014 #
Note
Getting back into things after my injury recovery hiatus. Left PF still feels a little weird, and I will ease off if it starts to hurt. Discarding old shoes and wearing more supporty shoes has seemed to help.
Plan:
M: Easy 30 mins (6 km)
T: CSU track intervals (VO2 max) (12-15 km)
W: Easy or orienteering (6 km); 30 mins visualizing defeating Canada
R: 20 min tempo (10-12 km)
F: Easy or orienteering (6 km)
S: Belmont Wanderings: leaning towards 3 hr bike, as I don't think I'm ready for 3 hr foot
S: Vetting at Townsend (~10 km)
Expected total run/O: 50-60 km
Plan:
M: Easy 30 mins (6 km)
T: CSU track intervals (VO2 max) (12-15 km)
W: Easy or orienteering (6 km); 30 mins visualizing defeating Canada
R: 20 min tempo (10-12 km)
F: Easy or orienteering (6 km)
S: Belmont Wanderings: leaning towards 3 hr bike, as I don't think I'm ready for 3 hr foot
S: Vetting at Townsend (~10 km)
Expected total run/O: 50-60 km
10 PM
Running 36:29 [1] 7.14 km (5:06 / km) +43m 4:57 / km
shoes: 201304 Asics Gel Cumulus 13
Easy run + 4x30s reps. Surprised to be under 5/km for some of the easy kms; my legs felt sluggish.
Sunday Aug 24, 2014 #
Event: NEOC: Horn Pond
10 PM
Running 1:17:29 [1] 14.21 km (5:27 / km) +46m 5:22 / km
shoes: 201304 Asics Gel Cumulus 13
Saturday Aug 23, 2014 #
Event: 2014 U.S. Corn Maze Champs
4 PM
Running 12:00 [1] 2.0 km (6:00 / km)
shoes: 201408 Inov-8 Bare-grip 200
Warmup + drills. I stopped my GPS erratically.
I have had good Corn Maze O performances; with today's results, I have won all eight individual races I have entered. I don't know exactly why I do comparatively better in Corn Maze relative to other formats, but I really enjoy the races - and this would be true whether I won or not. While the competitive fields have always been very enthusiastic, they haven't always been that deep, and there are many people I would love to race (cough, Tove, cough). Thanks to all the organizers (mostly PG) for putting on challenging and interesting races and to Mike for letting us use his fantastic maze.
I have had good Corn Maze O performances; with today's results, I have won all eight individual races I have entered. I don't know exactly why I do comparatively better in Corn Maze relative to other formats, but I really enjoy the races - and this would be true whether I won or not. While the competitive fields have always been very enthusiastic, they haven't always been that deep, and there are many people I would love to race (cough, Tove, cough). Thanks to all the organizers (mostly PG) for putting on challenging and interesting races and to Mike for letting us use his fantastic maze.
Orienteering 11:27 [4] 1.78 km (6:27 / km) +3m 6:23 / km
18c shoes: 201408 Inov-8 Bare-grip 200
Corn Maze classic course. I was officially the last starter in the red group, though I think a few late comers started after me. Overall, it was a very good race, though the maze was tricky enough that I was not clean. However, my mistakes were very small, I kept solidly in contact, and I executed my routes well. Unlike in previous years, I took the "WOC Sprint" approach and studied the maze for about half an hour - planning routes on hypothetical legs, abstracting the maze into regions, and identifying highways and choke points.
I started by sloppily executing #1 - running ahead of my planning. My route to 2 was a poor choice, and I realized it while executing with a small bobble. Things finally started clicking to 3, and I reached my state of zen clarity en route to 4; I was one with the corn. I had small bobbles or hesitation at 6, 8, 14, 15, and 17; the worst of these were perhaps 15s. Apart from 2, I completely missed a better route choice to 8 that Brendan took. I was particularly happy with my execution to 4, 11, and 13. I caught up to Evalin at the go control, and we sprinted into the finish - though I wasn't able to pass her. I initially thought she was Izzy because they look the same.
This maze definitely lent itself to route choice and had regions that were tricky enough to cause serious problems. Given how much time I bled off, I think sub 10 is possible for someone of my fitness with a clean run, but it's so hard to have a perfectly clean run in a corn maze of this complexity.
I started by sloppily executing #1 - running ahead of my planning. My route to 2 was a poor choice, and I realized it while executing with a small bobble. Things finally started clicking to 3, and I reached my state of zen clarity en route to 4; I was one with the corn. I had small bobbles or hesitation at 6, 8, 14, 15, and 17; the worst of these were perhaps 15s. Apart from 2, I completely missed a better route choice to 8 that Brendan took. I was particularly happy with my execution to 4, 11, and 13. I caught up to Evalin at the go control, and we sprinted into the finish - though I wasn't able to pass her. I initially thought she was Izzy because they look the same.
This maze definitely lent itself to route choice and had regions that were tricky enough to cause serious problems. Given how much time I bled off, I think sub 10 is possible for someone of my fitness with a clean run, but it's so hard to have a perfectly clean run in a corn maze of this complexity.
Orienteering 5:09 [5] 0.98 km (5:15 / km) +1m 5:13 / km
5c shoes: 201408 Inov-8 Bare-grip 200
Corn Maze Champs Sprint. PG announced before the race that while the classic race had a middle feel with short, technical legs, the sprint would resemble a long course - a few route choice legs. The first control was on the (somewhat boring) chessboard, but it was easy to make a mistake on the sharp, fast turns. I saw Kseniya and Izzy leaving as I reached the control. The second control involved flying down the main highway on the map - on which I almost killed some poor WCOCer in a collision. I thought the third control was the hardest, but my execution was very good. On the fourth control, I think I chose a route that was slightly longer than the optimal (right) route, but going left was very easy and I could run at full speed comfortably. I bobbled it slightly on final approach.
This was a great sprint, though less chaotic and frenetic than the legendary 2012 sprint - which was confined to a small, complex area.
This was a great sprint, though less chaotic and frenetic than the legendary 2012 sprint - which was confined to a small, complex area.
8 PM
Running 5:00 [1] 1.0 km (5:00 / km)
shoes: 201408 Inov-8 Bare-grip 200
A little jogging while Peter briefed everyone.
Orienteering 34:41 [3] 4.91 km (7:03 / km)
25c shoes: 201408 Inov-8 Bare-grip 200
Corn Maze Night-O. The GPS track of this course is amazing. Peter devised an excellent score-O: 25 equal value controls with the catch that you received a bonus for a control if the previous control had a smaller code. Thus, the maximum score was for taking all controls in ascending order, 31-55.
Peter handed out the maps in a seeded way; competitors could look at their map when they received it, I received mine last, and I had to punch start as soon as mine was in the case. This suited me fine; I found 31 quickly - on the far side of the maze - and blasted down the highway. I took a bad route choice costing 30s to 32, where Ben caught up with me. He burned me pretty badly to 33, but I pulled even to 34, and broke away entirely by 35. I ran alone for the rest of the course, seeing people often.
The two challenges with this course were finding the next control on the map and keeping concentration for 35 minutes. I lost about 30s when I couldn't find 41; I even looked at someone else's map because I feared it had been omitted from mine. I had many small mistakes - 15s route to 36, 10s execution to 37, and at least a minute lost at 49. Much of my execution is a blur.
Peter handed out the maps in a seeded way; competitors could look at their map when they received it, I received mine last, and I had to punch start as soon as mine was in the case. This suited me fine; I found 31 quickly - on the far side of the maze - and blasted down the highway. I took a bad route choice costing 30s to 32, where Ben caught up with me. He burned me pretty badly to 33, but I pulled even to 34, and broke away entirely by 35. I ran alone for the rest of the course, seeing people often.
The two challenges with this course were finding the next control on the map and keeping concentration for 35 minutes. I lost about 30s when I couldn't find 41; I even looked at someone else's map because I feared it had been omitted from mine. I had many small mistakes - 15s route to 36, 10s execution to 37, and at least a minute lost at 49. Much of my execution is a blur.
Thursday Aug 21, 2014 #
Note
Four rest days with ice and some naproxen have dramatically improved the state of my left foot, from limping to almost pain free. I also am breaking out a new pair of Inov-8 Bare Grip 200s, which are similar to the X-talon but have 0-drop. The fit is wonderful; the Men's 11.5 fit like a glove. The upper seems a bit more solid than the X-talon, there is no midsole, and the lugs are more aggressive but made with the same grippy rubber. I think they will be ideal for Corn Maze.
5 PM
Team Sports 1:00:00 [3]
shoes: 201404 Inov-8 F-Lite 230
Tennis with Luc.
Saturday Aug 16, 2014 #
8 PM
Running 15:00 [1] 3.0 km (5:00 / km)
shoes: 201304 NB 860
Foot felt a little better.
11 PM
Running 1:05:25 [1] 12.66 km (5:10 / km) +28m 5:07 / km
Friday Aug 15, 2014 #
10 PM
Running 16:00 [1] 3.0 km (5:20 / km)
shoes: 201304 NB 860
Left PF was acting up; it appeared for the first time two weeks ago at the Canadian Champs.
Wednesday Aug 13, 2014 #
6 PM
Orienteering 52:29 [1] 6.98 km (7:31 / km) +166m 6:43 / km
shoes: 201311 Inov-8 X-talon 212
Orienteering on a no-trails map at Long Pond. CSU training set by Alex. I arrived at about 6:45, and the arriving twilight was exacerbated by a cloudburst that turned into a downpour by the end. Apparently, I was the most stubborn, as everyone else was out of the woods by the time I returned. I ran into Dancho ski bounding on a trail.
Monday Aug 11, 2014 #
Note
This weekend brings my O-palooza adventure to a close. It was an excellent expedition - I caught up with friends in three different locales, ran six races, played a handful of 7 Wonders and Dice Game games, and generally enjoyed myself.
The Classic Champs was bittersweet. The terrain was novel for me, and it was liberating to be able to run at nearly full speed for the duration of the races, but it was frustrating to be unable to run faster. The orienteering was physically demanding, but technically straightforward, and the fields were close both days - with most competitors in M21 separated by less than 10% of the winning times. Excluding our visiting Swiss, I finished fourth in the champs, an agonizing 21 seconds behind Graham Baird (though Matt Scott likely would have beaten me, too). My races were consistently unremarkable - I finished 6th and 7th on the two days, 5.1% and 8.2% back of the winning American respectively. Kudos to Swampfox for a decisive performance; there were no prisoners taken.
Canada was more varied, with a solid but slow Middle Distance carrying the day against abler competition, a disastrous but photogenic sprint, and a satisfying but sluggish Long.
Fortunately, a skilled cameraman captured this evidence of an international incident, a flagrant and unprovoked attack on a poor innocent US guy.
The Classic Champs was bittersweet. The terrain was novel for me, and it was liberating to be able to run at nearly full speed for the duration of the races, but it was frustrating to be unable to run faster. The orienteering was physically demanding, but technically straightforward, and the fields were close both days - with most competitors in M21 separated by less than 10% of the winning times. Excluding our visiting Swiss, I finished fourth in the champs, an agonizing 21 seconds behind Graham Baird (though Matt Scott likely would have beaten me, too). My races were consistently unremarkable - I finished 6th and 7th on the two days, 5.1% and 8.2% back of the winning American respectively. Kudos to Swampfox for a decisive performance; there were no prisoners taken.
Canada was more varied, with a solid but slow Middle Distance carrying the day against abler competition, a disastrous but photogenic sprint, and a satisfying but sluggish Long.
Fortunately, a skilled cameraman captured this evidence of an international incident, a flagrant and unprovoked attack on a poor innocent US guy.
Note
One day, I hope I am as fantastic as z-man and KPop.
Sunday Aug 10, 2014 #
10 AM
Running 10:00 [1] 1.6 km (6:15 / km) +20m 5:53 / km
shoes: 201311 Inov-8 X-talon 212
Warmup - jog to the start, then running in circles to loosen up. I did a few drills; I arrived at the start about fifteen minutes before my call up.
Orienteering 1:07:05 [4] 12.09 km (5:33 / km) +145m 5:14 / km
21c shoes: 201311 Inov-8 X-talon 212
Running 8:54 [1] 1.15 km (7:46 / km) +11m 7:24 / km
shoes: 201311 Inov-8 X-talon 212
Cool down.
Saturday Aug 9, 2014 #
11 AM
Running 9:09 [1] 1.37 km (6:42 / km) +54m 5:36 / km
shoes: 201311 Inov-8 X-talon 212
Warmup jog; I already felt the thin air. I arrived about fifteen minutes before my start and ran a few drills and some additional loops near the start that are not on the track.
Orienteering 1:19:01 [4] 13.2 km (5:59 / km) +286m 5:24 / km
shoes: 201311 Inov-8 X-talon 212
US Classic Champs Day 1, Badger Gulch, Colorado.
Running 7:30 [1] 1.2 km (6:15 / km)
shoes: 201311 Inov-8 X-talon 212
Cool down.
Friday Aug 8, 2014 #
5 PM
Running 35:40 [1] 5.98 km (5:58 / km) +109m 5:28 / km
shoes: 201304 NB 860
Easy run around Garden of the Gods chatting with Boris about life, love, and orienteering.
Thursday Aug 7, 2014 #
1 PM
Orienteering 38:54 [2] 5.38 km (7:14 / km) +92m 6:40 / km
15c shoes: 201311 Inov-8 X-talon 212
Model event at Round Mountain. I ran into Boris, Alli, Marc, Sandra, and Matti among others.
The terrain is very fast, but very subtle. The contour features are typically at most one or two contours. The vegetation boundaries are highly subjective, though I think they were in general well mapped - it's just hard to make a well defined boundary between rough open and white woods.
It was also challenging to deal with the elevation. A very fun outing.
The terrain is very fast, but very subtle. The contour features are typically at most one or two contours. The vegetation boundaries are highly subjective, though I think they were in general well mapped - it's just hard to make a well defined boundary between rough open and white woods.
It was also challenging to deal with the elevation. A very fun outing.
5 PM
Hiking 1:05:00 [1] 9.2 km (7:04 / km) +907m 4:44 / km
shoes: 201304 NB 860
After the model, I drove to Alma, CO to hike my first 14er. The plan was to drive six miles on Route 8 to Kite Lake, hike Mt. Democrat, Mt. Lincoln, and Mt. Bross, and return. I made a 30 minute error when I drove past route 8 and had to double back, and "Route 8" turned out to be an unpaved, heavily potholed, rocky death road. I was terrified my rental Versa's suspension would be unable to handle it.
I started my hike quite late - at about 5:30. I reached the Col at 45 minutes, and summited Mt. Democrat - my first 14er - at trip time of 1:15, after my GPS died. I tried to push as hard as possible without redlining, and I only walked or jogged. I returned to the Col at about 1:40 after taking pictures for ten minutes on the summit; at this point, I should have descended - especially since I had forgotten my flashlight. While acknowledging that my actions were stupid, I decided to ascend to Mt. Cameron with a turnaround time of 2:15 - about 7:45. I reached the top at exactly 2:15, snapped a few pictures, and promptly turned around. I hit the Col again at 2:35, and reached my car by 3:15 as total darkness descended.
I hiked minimally - shorts and a t-shirt, a fleece, 1L of water, some trail mix, my camera, sunscreen, and a small tripod. I saw a marmot and some pikas. On my descent on the road of hell, I saw a moose and came across a truck that had lost a wheel. I gave four self described hippies (who may have consumed some marijuana and alcohol) a two mile ride.
I started my hike quite late - at about 5:30. I reached the Col at 45 minutes, and summited Mt. Democrat - my first 14er - at trip time of 1:15, after my GPS died. I tried to push as hard as possible without redlining, and I only walked or jogged. I returned to the Col at about 1:40 after taking pictures for ten minutes on the summit; at this point, I should have descended - especially since I had forgotten my flashlight. While acknowledging that my actions were stupid, I decided to ascend to Mt. Cameron with a turnaround time of 2:15 - about 7:45. I reached the top at exactly 2:15, snapped a few pictures, and promptly turned around. I hit the Col again at 2:35, and reached my car by 3:15 as total darkness descended.
I hiked minimally - shorts and a t-shirt, a fleece, 1L of water, some trail mix, my camera, sunscreen, and a small tripod. I saw a marmot and some pikas. On my descent on the road of hell, I saw a moose and came across a truck that had lost a wheel. I gave four self described hippies (who may have consumed some marijuana and alcohol) a two mile ride.
Tuesday Aug 5, 2014 #
Hiking 2:00:00 [1] 10.0 km (12:00 / km) +1000m 8:00 / km
shoes: 201304 NB 860
Hiking with posse in Stawamus Chief provincial park. We ascended the first peak (600ish meters), then made two abortive attempts on peak 2 from opposite directions before our turn-around time came. Presto seemed to enjoy himself. The views of Howe Sound from the summit of peak 1 were excellent. My legs were a little tired, but I had no real difficulties today. Actual time was probably about 4 hours (8:30 to 1:30 with some stops).
Monday Aug 4, 2014 #
11 AM
Running 15:00 [1] 2.0 km (7:30 / km)
shoes: 201311 Inov-8 X-talon 212
Running from the top of the lift to the start. I did a few drills and stretched my calves before starting.
12 PM
Orienteering 1:50:59 [4] 9.0 km (12:20 / km) +360m 10:17 / km
shoes: 201311 Inov-8 X-talon 212
Canadian Champs Long course, WRE. Note that control 19 was a very steep descent through a river gorge; up to five minutes off the clock could be spent on this leg. I spent about 4:50.
Sunday Aug 3, 2014 #
9 AM
Orienteering 15:58 [5] 3.29 km (4:51 / km) +13m 4:45 / km
20c shoes: 201311 Inov-8 X-talon 212
Canadian Orienteering Championships, Whistler BC. The sprint course was held in the Olympic village at Whistler. The temperature was quite cool and comfortable, and even at 9 AM, there were many pedestrians wandering around the village. The map was interesting and nuanced, and the presence of unmapped furniture and other movable fixtures added to the complexity.
My race was very poor. I made a 25s error running through the wrong corridor to 3. I was caught by a trap at 4 and lost 45s running to the low side of a tunnel; I read my descriptions, but misinterpreted them. I had a small 5s route choice error to 11, and a 10s route choice error to 12. I lost 20s botching 13. Finally, I was just too slow - even with a clean run, I would have been over a minute behind the leaders. I seem to have tweaked my left heel, which has been aching today, but it didn't seem to hamper me much after I warmed it up and stretched.
The obvious question is why? I warmed up for about 20 minutes, and arrived at the start about 20 minutes before my start time. I read a map from Mills College to try to engage my sprint subroutines. I was very slightly perturbed by the fact that Eric was starting a minute behind me (and he caught me at 12); I should learn to ignore such facts. For comparison, ebone and BigWillyStyle ran around 14:30, and their runs were not completely clean.
Ultimately, I must conclude that my execution was poor because my preparation has been poor. I have not done much sprint training, and running in a crowded urban center is unfamiliar to me. At the very least, practice would help considerably. I'm still too slow to legitimately contend in sprints, but I shouldn't be 25% back of the winners in North America.
My race was very poor. I made a 25s error running through the wrong corridor to 3. I was caught by a trap at 4 and lost 45s running to the low side of a tunnel; I read my descriptions, but misinterpreted them. I had a small 5s route choice error to 11, and a 10s route choice error to 12. I lost 20s botching 13. Finally, I was just too slow - even with a clean run, I would have been over a minute behind the leaders. I seem to have tweaked my left heel, which has been aching today, but it didn't seem to hamper me much after I warmed it up and stretched.
The obvious question is why? I warmed up for about 20 minutes, and arrived at the start about 20 minutes before my start time. I read a map from Mills College to try to engage my sprint subroutines. I was very slightly perturbed by the fact that Eric was starting a minute behind me (and he caught me at 12); I should learn to ignore such facts. For comparison, ebone and BigWillyStyle ran around 14:30, and their runs were not completely clean.
Ultimately, I must conclude that my execution was poor because my preparation has been poor. I have not done much sprint training, and running in a crowded urban center is unfamiliar to me. At the very least, practice would help considerably. I'm still too slow to legitimately contend in sprints, but I shouldn't be 25% back of the winners in North America.
C • Why? 5
Running 20:00 [1] 2.5 km (8:00 / km)
shoes: 201311 Inov-8 X-talon 212
Loosening up the feet, some drills, reading my Mills College map.
2 PM
Running 5:00 [1] 1.0 km (5:00 / km)
shoes: 201311 Inov-8 X-talon 212
Orienteering 22:09 [3] 2.1 km (10:33 / km) +120m 8:12 / km
16c shoes: 201311 Inov-8 X-talon 212
HPP fundraiser sprint high on Mt. Whistler. The views were magnificent; I shall post pictures soon. I did not orienteer particularly well, unfortunately. My log suggests to me that I need to spend more time warming up and cooling down. I ate gelato, blueberries, and sweet potato fries with COC (the "Evil Empire") and biggins + cwalker. I also introduced myself (apparently for the second time) to Thomas Nipen and Megan the fearless Canuck.
Saturday Aug 2, 2014 #
Event: 2014 Canadian Champs
11 AM
Orienteering 20:00 [1] 1.5 km (13:20 / km)
shoes: 201311 Inov-8 X-talon 212
About fifty minutes before my start, I scooted over to the warmup map, scoped out the terrain, and ran a few legs. I felt suitably warmed up after this session, so I didn't do any additional running before the race.
12 PM
Orienteering 40:25 [4] *** 3.62 km (11:10 / km) +205m 8:42 / km
17c shoes: 201311 Inov-8 X-talon 212
Canadian Championships, M21E Middle Distance, WRE. Map: One Duck Lake. Overall, I had a very solid but not spritely quick race and turned in a good performance when many others had errors. I finished fifth out of 50 and beat the other two Ians in the competition.
The terrain was very technical - apparently like Salmon La Sac map, and much like Harriman's rock and contour features but with thicker vegetation. I was incredibly happy to jog around the sample map, a 0.25 km^2 chunk of map adjacent to the course. The temperature was over 90 F, and I was definitely feeling the heat by the end of the course. The woods had a lot of ankle busting rocks and log scotch from dense patches of fallen trees.
The good: I ran a very clean race - I had some bobbles near the end as I started to get tired. My biggest execution error was about 45s at 15, but otherwise, I had nothing bigger than 30s. With one or two exceptions, I did a good job reading ahead, choosing good attackpoints, simplifying intelligently, and interpreting the map quickly.
The bad: I lacked much oomph, and near the end wasn't able to keep up with Will Enger and another guy whom I had caught. While I'm thrilled to have finished as high as I did, I was over seven minutes behind Thomas Nipen and Will Critchley. I also failed to meet my (arbitrary) goal of running under 40 minutes.
Stuff to work on: wood speed with bad footing (O-tervals), low-visibility navigation (Night/corridor-O), endurance and tenacity in the heat (tempo and long runs in hot conditions), executing "full speed, no mistakes."
Results.
The terrain was very technical - apparently like Salmon La Sac map, and much like Harriman's rock and contour features but with thicker vegetation. I was incredibly happy to jog around the sample map, a 0.25 km^2 chunk of map adjacent to the course. The temperature was over 90 F, and I was definitely feeling the heat by the end of the course. The woods had a lot of ankle busting rocks and log scotch from dense patches of fallen trees.
The good: I ran a very clean race - I had some bobbles near the end as I started to get tired. My biggest execution error was about 45s at 15, but otherwise, I had nothing bigger than 30s. With one or two exceptions, I did a good job reading ahead, choosing good attackpoints, simplifying intelligently, and interpreting the map quickly.
The bad: I lacked much oomph, and near the end wasn't able to keep up with Will Enger and another guy whom I had caught. While I'm thrilled to have finished as high as I did, I was over seven minutes behind Thomas Nipen and Will Critchley. I also failed to meet my (arbitrary) goal of running under 40 minutes.
Stuff to work on: wood speed with bad footing (O-tervals), low-visibility navigation (Night/corridor-O), endurance and tenacity in the heat (tempo and long runs in hot conditions), executing "full speed, no mistakes."
Results.
C • F? 5
Friday Aug 1, 2014 #
11 PM
Running 31:48 [1] 5.86 km (5:25 / km) +39m 5:15 / km
shoes: 201304 NB 860
Easy run around Creekside Village in Whistler with Will Enger. I drove up with Lori to Seattle today, picked up my passport from Alee, and wandered around Discovery Park with Presto. We then met up with Patrick and Gina Nuss and Will Enger, drove through some stunningly beautiful vistas of Howe Sound and the Strait of Georgia, and arrived in Whistler just after 10p.
I decided to go out for an easy run to loosen up my legs after hundreds of miles of driving, and Will decided to tag along.
Let it be known that I have joined the illustrious ranks of people who have forgotten their passport while departing on an international orienteering expedition. It wasn't so much that I forgot my passport - just that I forgot I needed it going to Vancouver. I discovered this after I had landed in San Francisco. Fortunately, I have amazing friends (Keith and Alee) and a great landlord who collectively got into my apartment, obtained my passport, and SuperUltraMegaFast Priority mailed it to Alee in Seattle. Had I failed to get my passport, I would have loitered in Seattle until Wednesday, but it is far preferable to get to the Canadians.
Preliminary photos.
I decided to go out for an easy run to loosen up my legs after hundreds of miles of driving, and Will decided to tag along.
Let it be known that I have joined the illustrious ranks of people who have forgotten their passport while departing on an international orienteering expedition. It wasn't so much that I forgot my passport - just that I forgot I needed it going to Vancouver. I discovered this after I had landed in San Francisco. Fortunately, I have amazing friends (Keith and Alee) and a great landlord who collectively got into my apartment, obtained my passport, and SuperUltraMegaFast Priority mailed it to Alee in Seattle. Had I failed to get my passport, I would have loitered in Seattle until Wednesday, but it is far preferable to get to the Canadians.
Preliminary photos.