Training Log Archive: RJMIn the 31 days ending Mar 31, 2009:
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| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | |||||||||||||||||||||||||||||||||||
Tuesday Mar 31, 2009 #
RunCommute 51:21 [2]
slept:7.0 weight:179lbs
Felt very flat AM (26:50), and not much better PM. Market both ways
Monday Mar 30, 2009 #
BikeCommute 50:00 [3]
slept:6.0 weight:181lbs
Sunday Mar 29, 2009 #
Exercise Machine (nordictrak) 26:00 [2]
slept:6.0
bad mood, lousy weather, and not up for running. Couldn't do plannned road biking beacuse of weather
Strength 10:00 [1]
Saturday Mar 28, 2009 #
Event: NEOOC Akron Campus-O
Orienteering-City 1:00:00 [3] ***
35c slept:7.0 weight:179lbs shoes: Brooks Adrenaline GTS8-2
Control setting and some pickup for the Akron Campus-O. Prorated from about 2.5 hr. Weather was supposed to be marginal and later on rainy, but was clear and warm until 2, and only a little cloudy after that. Great turnout, and we attracted a lot of new people who might not have come to a regular meet, including a dozen ROTC cadets (who did it because the were ordered to, and didn't show all that much enthusiasm, although a few showed some aptitude), a dozen campus Outdoor adventure club people (who were completely jazzed by this, and eager to do woods and canoe and nightO!), some dorm RAs (attracted by our 'mole' in the ra group; they also seemed to show signs they might return), and a surprisingly large number of families (some of whom ran the course as a group and did very well). It's not a substitute for the woods, but it seems like this is a valuable addition to the portfolio! The 3d portions of the map are still not up to snuff - i need to find some time to work on that with bob now that he's seen the situation. Great staffing, but a lot of mixups on my part on how to do a good job of managing all the new things involved with this kind of meet.
Friday Mar 27, 2009 #
RunCommute 24:00 [3]
rhr:45 slept:7.0 weight:178.5lbs shoes: Brooks Adrenaline GTS8-2
TP, return on market (in a rush to get home for art show at high school)
RunCommute tempo 27:00 [4]
shoes: Brooks Adrenaline GTS8-2
Push Memorial to mustill (7:43) in AM, then most of the run home (20 min). I should do this more - on return felt tired in the arms, a good sign
Thursday Mar 26, 2009 #
BikeCommute 45:00 [2]
rhr:44 slept:7.0 weight:181lbs
Tuesday Mar 24, 2009 #
RunCommute 50:00 [3]
slept:7.0 weight:179.5lbs shoes: Brooks Adrenaline GTS 8-1
tp in and back. some tempo/pushing on return.
attentive uphills aside from the pushes
attentive uphills aside from the pushes
RunCommute tempo 13:24 [4]
shoes: Brooks Adrenaline GTS 8-1
north to memorial 7:34
RR to light uphill 5:20
RR to light uphill 5:20
Monday Mar 23, 2009 #
BikeCommute 45:00 [2]
slept:7.5 weight:180.5lbs
Sunday Mar 22, 2009 #
Bicycle 1:02:00 [3]
slept:8.0 weight:180lbs
spinning in 60", Thurmont, Sourek, meandering, 50F, Nice day to be out.
Strength 20:00 [1]
Saturday Mar 21, 2009 #
Orienteering 1:06:00 [3] ***
slept:8.0 weight:180.5lbs shoes: Inov8 Rocklite 315
Had to go up to Brunswick to get ED gear from Jerry and Heidi, which put me close to Mill Stream. Since I never have a chance to train there, I brought a map, broke out my new Suunto Arrow compass, and worked on running bearings. It's a pretty ood place for this, with some 200-400m areas with few features. About 8 bearing legs, in pretty featureless areas. The first one was way off right, but I gradually got a little better, though still tending right. I can't identify specific problems and strategies, but maybe just time on task will help. For some reason I fell a lot (~6 times) - mostly snagging a foot on deadfall and grapevines.
Friday Mar 20, 2009 #
RunCommute 55:00 [3]
slept:6.0 shoes: Brooks Adrenaline GTS 8-1
Began trying to be attentive on uphills - not 'just running' on them, but paying attention to effort and trying to get in the ha bit of running a little harder uphill. Hope I can keep it up, and hope it helps me improve on that weakness.
Thursday Mar 19, 2009 #
RunCommute 56:30 [3]
rhr:45 slept:6.0 weight:180.5lbs shoes: Brooks Adrenaline GTS 8-1
tp am, crosby with speedplay on return.
RunCommute intervals 6:00 [4]
shoes: Brooks Adrenaline GTS 8-1
Tuesday Mar 17, 2009 #
BikeCommute 45:00 [2]
ahr:47 slept:9.0
Monday Mar 16, 2009 #
BikeCommute 45:00 [2]
Running muscles sore, biking fine
Strength 10:00 [1]
Sunday Mar 15, 2009 #
Bicycle 40:00 [3]
rhr:54 slept:7.5 weight:181lbs
Today didn't work as planned. My 13 year old greyhound has a swollen jaw, and after an emergency room visit and some xrays, combined with past evidence, it looks like she has terminal bone cancer (which we suspected but didn't confirm as the cause of her leg amputation 9 months ago). We'll get confirmation tomorrow, but since the xray shows that her jaw is literally broken and eroded on one side, and she's not done anything violent to the jaw, no matter what we're probably facing euthanasia since she can't really eat or heal. Sadness throughout the family.
All this on the first real spring day - 70F, first real visits to crocus by apis, time outside... I am reasonably sore in quads and butt, but not too bad. Still, a quick step or two said 'no running' today. Decided to stretch the legs on the road bike, and was amazed to see that i had no soreness for biking (except a little on climbs). So, toured the neighborhood in the 60" gear, and felt really nice (probably could have gone on a 20 miler at an easy pace, though I discovered that my back wasn't used to these handlbars after half an hour).
All this on the first real spring day - 70F, first real visits to crocus by apis, time outside... I am reasonably sore in quads and butt, but not too bad. Still, a quick step or two said 'no running' today. Decided to stretch the legs on the road bike, and was amazed to see that i had no soreness for biking (except a little on climbs). So, toured the neighborhood in the 60" gear, and felt really nice (probably could have gone on a 20 miler at an easy pace, though I discovered that my back wasn't used to these handlbars after half an hour).
Saturday Mar 14, 2009 #
Event: The Lepregaine
Orienteering -race race (Rogaine) 5:35:00 [4] ** 25.0 km (13:24 / km) +450m 12:18 / km
18c slept:5.5 shoes: Inov8 Rocklite 315
Lepregaine, with Sherpes as teammate. 6 hr event, salt fork state park. 50F, sunny for first half (which we ran about half of). cooler and cloudy second half (which we progressively walked more of). With only one map between us (rules), it was a less than satisfying orienteering experience, but the navigation was simple, and a good excuse to practice memory-o. We made several bonehead errors, probably losing half an hour or 45 minutes on them (at walking pace they tend to be big). Got all but 3 controls (and also found a 'pot of gold' control (map at a normal control to a nearby control not on the map), but were beat by 3 seconds to the gold there!). The Hartmann's won (all but one control), and kept up a very steady but slightly slower pace than us - but they navigated much cleaner (shows what happens when a team has worked together before!). Map was usgs 1:24, and better than i'd feared, but not as good as it should be. It's a great venue - we should consider mapping it properly for the club. Good ride down with the lost pole, and great conversation. Fun event, warts and all. I am not nearly as sore afterwards as I feared I would be.
Later: Alexis figured distance on gmaps, and posted a blog entry on it. He estimates 37k actual travel distance, and I VERY roughly estimate the crow-fly distance as 25k. Elevation gain wildly estimated from gmaps. Since we only got one map and Alexis has ours, it's hard to postmortem this.
Even later: we took 4/35 or so teams, well out of third (2 controls at least), and only 10 points ahead of 5th. This is much better than i expected.
Later: Alexis figured distance on gmaps, and posted a blog entry on it. He estimates 37k actual travel distance, and I VERY roughly estimate the crow-fly distance as 25k. Elevation gain wildly estimated from gmaps. Since we only got one map and Alexis has ours, it's hard to postmortem this.
Even later: we took 4/35 or so teams, well out of third (2 controls at least), and only 10 points ahead of 5th. This is much better than i expected.
Note
Things I learned from this rogaine.
1) I really want to have a map next time
2) I need to work a lot more on memory-o. I should have been able to remember upcoming features and control locations a lot better. My feeble attempts at improving on this in the past haven't been productive, and i think this may require more than just me making up little memory games now and then.
3) 6 hours isn't as scary as I thought it would be. I could do this again, and might even be able to run most of it, given some more training.
4) Even more than before, i need to work on hill-climbing. I consistently lost ground, even when walking. This might be helped if I was at fighting weight instead of my old-man normal weight. 175 would be about right.
5) I need to work a little on running downhill off trail with reckless abandon. Alexis definitely has me there as well. I am less optimistic about this - downhill running in a road (and even trail) race is one of my strengths, so I know i can get the speed, but my height, low vegetation, and a healthy self-preservation instinct prevent me from doing that. I may let this one slide.
1) I really want to have a map next time
2) I need to work a lot more on memory-o. I should have been able to remember upcoming features and control locations a lot better. My feeble attempts at improving on this in the past haven't been productive, and i think this may require more than just me making up little memory games now and then.
3) 6 hours isn't as scary as I thought it would be. I could do this again, and might even be able to run most of it, given some more training.
4) Even more than before, i need to work on hill-climbing. I consistently lost ground, even when walking. This might be helped if I was at fighting weight instead of my old-man normal weight. 175 would be about right.
5) I need to work a little on running downhill off trail with reckless abandon. Alexis definitely has me there as well. I am less optimistic about this - downhill running in a road (and even trail) race is one of my strengths, so I know i can get the speed, but my height, low vegetation, and a healthy self-preservation instinct prevent me from doing that. I may let this one slide.
Friday Mar 13, 2009 #
BikeCommute 40:00 [2]
rhr:45 slept:9.0 weight:181.5lbs
Thursday Mar 12, 2009 #
Note
(rest day)
Wednesday Mar 11, 2009 #
RunCommute 1:07:00 [3]
slept:5.5 weight:179lbs shoes: Inov8 Rocklite 315
More lousy nights of sleep lately. ugh.
New shoes arrived in time for the saturday race, so gave them a trial run to look for hotspots and problems. None, though I think next time I should get 14's (no 13.5 available).
New shoes arrived in time for the saturday race, so gave them a trial run to look for hotspots and problems. None, though I think next time I should get 14's (no 13.5 available).
Tuesday Mar 10, 2009 #
BikeCommute 40:00 [2]
slept:7.0
Monday Mar 9, 2009 #
BikeCommute 45:00 [2]
slept:7.5 weight:181.5lbs
Sunday Mar 8, 2009 #
Exercise Machine (nordic trak) 20:00 [2]
slept:8.0 weight:182.5lbs
cold and rainy....
Strength 15:00 [1]
other (neighborhood biking) 15:00 [1]
easy biking to hardware store, and to help natalie try out new bike
Saturday Mar 7, 2009 #
Trail Run long 2:00:47 [3]
slept:5.0 weight:179lbs shoes: Brooks Adrenaline GTS 8-1
65F! Easy pace to bath road on towpath via memorial from home. Felt reasonably good, though not fast and peppy.
Friday Mar 6, 2009 #
BikeCommute 50:00 [2]
slept:7.0 weight:181.5lbs
55F at 7am!
Orienteering-City 44:00 [2] **
38c shoes: Brooks Adrenaline GTS6-2
Weather was so nice I needed to get out. Ran to all control points for the campus event to make sure how many stands i'll need, whether the descriptions were ok. Found some map errors at the far east end of campus (road removed, fence blocked access to one control), and two locations that needed to be moved. Kind of fun, even if not in the woods
Wednesday Mar 4, 2009 #
BikeCommute 50:00 [2]
rhr:46 slept:7.0 weight:180lbs
Tuesday Mar 3, 2009 #
RunCommute 1:15:00 [3]
slept:6.0 weight:180lbs shoes: Brooks Adrenaline GTS 8-1
6F AM, 12 on way back.
Strength 20:00 [1]
Monday Mar 2, 2009 #
RunCommute 44:15 [3]
shoes: Brooks Adrenaline GTS 8-1
in on market, back on exchange. on return, pushed stoplight-to stoplight. 18 with a breeze.
RunCommute intervals (speedplay) 10:00 [4]
shoes: Brooks Adrenaline GTS 8-1
4x ~2:30 (2:20-2:40, mostly uphill)
Strength 5:00 [3]
Sunday Mar 1, 2009 #
Trail Run 1:19:00 [3]
slept:8.0 shoes: Brooks Adrenaline GTS 8-1
Had hoped to get a 2hr in today, but too busy with replacing bathroom sink, tending kids, etc. Managed to sneak this in during a trip to the home store for parts. Hampton trail loop (muddier than expected), then went offtrail on north to far end, some offtrail south on return (pleasant!). This was partly to try running offtrail without any real navigational needs. Very instructive, since I really didn't (and couldn't) go much faster than I do when navigating and running (although when navigating I stop or slow down more to look at the map or figure out where I am). Still room to work on improving this, but it's not as dire as i thought.
20s with stiff breeze.
20s with stiff breeze.