Training Log Archive: Run_Bosco

Event: COC Winter O' Series / WIOL #7 - Fire Mountain Scout Reservation
 

Well, this is interesting. I won a race with only 2 first place splits. Basically, I had no blow up, and I am pretty darn happy about that.

AND I WON THE SERIES!!!! ?? !!!! ? !

Yeah, it was a thinner field this year. But I had some solid races, dammit.


The next step is to push my pace. I've been running a safe pace; now that the series is over, it's time to see what happens when I run with full confidence at a control, instead of timidly with caution.

Anyhoo-- Fire Mountain:

So Much Compass

1) straightforward, 2nd/2nd

2) here we go, starting with a bearing into the woods. 2nd/2nd

3) incredibly, this is one my first place splits, despite getting stuck in the mud and Pat Kelly pulling me out, 1st/winning

4) Compass, 2nd/winning

5) I guess a lost a minute? Compass and hesitation, 4th/2nd

6) Compass with trail help, 2nd/2nd

7) It took me awhile to decide. I thought all the cool kids would go straighter, and thought I was being lame for going around. But it turned out to be the better and preferred route. 1st/2nd

8) I was sort of nervous about going into an area with less detailed contours and taking a bearing to a point feature. But I did it! I need to stop being nervous about this stuff, because obviously I can do it. 2nd/winning (this is where Marissa tanked and lost her winning lead; she had only 24 seconds on me before this)

9) An easy control, but I was just discombobulated and checking with paranoia that I popped out on the road at the right spot. 5th/winning

10) One of the two main route choicey legs, and a 2nd place split- so good choice! 2nd/winning

11) Wow, so Marissa nailed this one! This one was actually pretty easy navigation, and I don't know why I did it so slowly. I think I had that creeping feeling of, "this is when I get confident and blow my whole race..." Because whenever you think it's "easy" is when you f### up. The race was also beginning to feel long. 6th/winning

12) Was more fixated on the cliff than the reentrant. 4th/winning

13) This is when I was thinking to myself, "hey, my race is going well!" and then I almost overran my catching feature. 4th/winning

14) Just a slow bearing. 4th/winning

15) Map was a little weird, but I dealt with it. 2nd/winning

16) Slipping into my old obsessive self when I came across a marsh and was like, "WHY IS THIS HERE?" Also, so many tiny reentrants! I was scared of blowing my race here. Fortunately, I encountered the big boulders which became my attack point. 3rd/winning (ha, shows as an error, but it's still a 3rd place split. Marissa slayed this in half the time.)

17) My wheels are just coming off. I had a moment of standing still on an obvious road thinking, "what am I doing? Oh, yes. Orienteering. And that's a knoll." Kate beat me here! 9th/winning

18) Is it time to run to the finish now?? 2nd/winning

19) Sloppy near the circle, distracted by people. 7th/winning

F) Botched exit. Come on, this is supposed to be a gimme! 7th/winning

I won by 7 minutes!

And even though there are some people I would guess would beat me on this course, I am happy with the consistency. Now, time to run with more speed and confidence! (like at Putney!)

C • wahoo! 2

Just remember. Don't do anything "different".

Slow is smooth and smooth is fast.

Run with a clear head, pick a route with solid features, and follow it confidently.

Run faster when there's no decisions to make (e.g. Putney trails), but otherwise...

don't do anything different. Run your race.

To gym (walk home)

5:00 warm up
2:00 @ 7:30 mm
2:00 @ 10:30 mm
2:00 @ 7:30 mm
2:00 @ 10:30 mm
2:00 @ 7:30 mm
3:00 @ 10:30 mm

HR in low 180s when running @ 7:30.

My real orienteering pace is probably 8:30-9:30, but I'd like to achieve 7:30-- which is a combination of both training to have a lower HR at that speed, and being able to navigate well while moving that quickly.

Just a few things

Two sets:
Pull-up @ 15
Dips @ 14
12x TRK knees to chest

.
To gym (walk home)

Three Sets:
15x jump squat
15x wall ball 14# -- should go to 16 soon.
15x box jumps -- now jumping on bigger, taller foam boxes! Feels like Mario Bros cosplay.

Band:
12/12x one-leg front/back - red band -- HARDER THAN I THOUGHT
12/12x one-leg side/side - red band
A bunch monster steps - red band

Three sets 15x glute bridge 40#
Two sets TRX knees to chest

It's possible.

2004


2005


2006

To gym (walk home)

(times estimated)

2:00 - walking
8:00 - jogging (10m/m pace)
1:00 - 7:30 pace
1:00 - jogging
1:00 - 7:00 pace
1:30 - jogging
1:00 - 6:30 pace
2:00 - jogging
0:30 - 6:00 pace
2:00 - walking
2:00 - jogging
1:00 - 6:30 pace
2:00 - jogging
1:00 - 7:00 pace
OMG I accidentally hit the stop button!
2:00 - walking, cursing
1:00 - 7:30 pace
1:00 - jogging
5:00 - walking

This felt pretty good. I don't expect the paces to correlate to outdoor times, but it is good to get experience identifying how different paces feel, how they affect my heart rate, and how long it takes to recover from each.

The 7:30 pace (and by pace, I really mean exertion) feels relaxed enough that I should be able to orienteer at this pace, with some effort.

The 7:00 pace requires pushing, and I should be able to do this when I'm running on a trail to an obvious catching feature (e.g. a T-intersection).

I can't think properly during a 6:30 pace.

6:00 pace is for the last two controls.

So nice before bed!