Training Log Archive: FunRunIn the 7 days ending May 22, 2012:
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Tuesday May 22, 2012 #
6 PM
MTB Urban (Commute) 21:00 [3] 8.85 km (25.3 kph) +90m
shoes: Diadora XTrail 2 C
Bike to and from ARK
Trail/Off-road Running (ARK) 30:00 [2] 2.0 km (15:00 / km)
shoes: Diadora XTrail 2 C
ARK: Jog/walk with kids around Navigation route. Hardly intense (didn't measure distance/will look that up at some point)... good for a recovery day!
Monday May 21, 2012 #
9 AM
Trail/Off-road Running warm up/down 10:00 [3] 1.5 km (6:40 / km)
Not sure how far I went, running and pickups to try and warm up my exhausted feet before the relay :-)
10 AM
Trail/Off-road Running race (Orienteering) 25:07 [4] 3.0 km (8:22 / km)
shoes: New Balance 1062 (light blue)
Ottawa O-Fest: Relay. My first leg was split between urban and off road/woods. Pace felt OK and spiked the urban starting controls and into the woods, but over ran the first control in the rough steep terrain. Attack from above doesn't work well when controls are nicely tucked into little cliffs :-) (should have come from below or mid).
Navigation from there improved but my speed was only OK, there was a section where I was in the middle of the woods not sure where exactly I was relative to the control but I was able to run towards the fence and then run parallel about 20 meters off it until I found the twisty ditch/erosion feature the flag was on and ran it into the control.
Running from there to the finish was my best woods pace of the day, was quite happy to have picked off the last control, loved the terrain and hopped logs like a champion trying to make up lost time (oh so tired though :-) ).
25 minutes, not a great finish (about 5 minutes behind where I should have been :-/ )
Navigation from there improved but my speed was only OK, there was a section where I was in the middle of the woods not sure where exactly I was relative to the control but I was able to run towards the fence and then run parallel about 20 meters off it until I found the twisty ditch/erosion feature the flag was on and ran it into the control.
Running from there to the finish was my best woods pace of the day, was quite happy to have picked off the last control, loved the terrain and hopped logs like a champion trying to make up lost time (oh so tired though :-) ).
25 minutes, not a great finish (about 5 minutes behind where I should have been :-/ )
Trail/Off-road Running race (Orienteering) 19:34 [4] 3.0 km (6:31 / km)
shoes: New Balance 1062 (light blue)
Ottawa O-Fest Relay: 2nd Leg. My second leg was much better.
A momentary pause at the start to find north and the buildings, lol but then it was a solid hard run through the NRC campus. Enroute 1-2 I stopped at 4 (as my brain processed that as the next control) but that was only a momentary diversion.
It was fun running amongst the buildings, up and down hills and stairs, and whatever got me there quickly :-). At one point I misread a feature and then used a concrete smoking sign to step/jump up onto the retaining wall to get me back on course (fun!).
I was 2nd overall on that leg in 19:34, and with the minor mistakes dropped perhaps I could have been first. A great run to finish the weekend on (and my feet are so happy to be done! :-) )
A momentary pause at the start to find north and the buildings, lol but then it was a solid hard run through the NRC campus. Enroute 1-2 I stopped at 4 (as my brain processed that as the next control) but that was only a momentary diversion.
It was fun running amongst the buildings, up and down hills and stairs, and whatever got me there quickly :-). At one point I misread a feature and then used a concrete smoking sign to step/jump up onto the retaining wall to get me back on course (fun!).
I was 2nd overall on that leg in 19:34, and with the minor mistakes dropped perhaps I could have been first. A great run to finish the weekend on (and my feet are so happy to be done! :-) )
11 AM
Note
Ottawa O-Fest Relay: So the final tally, with Michael Lucente's 2nd and 3rd place finishes on his laps, and my 2nd and 5th was 2nd place overall.
Quite happy about that. We were 8 minutes back from the leaders (us 82:49 them 74:35), but that wasn't really a lot considering mistakes, we were otherwise very much in contention which felt good. Great way to finish the weekend, great way to bounce back from the first DNF, lol.
Quite happy about that. We were 8 minutes back from the leaders (us 82:49 them 74:35), but that wasn't really a lot considering mistakes, we were otherwise very much in contention which felt good. Great way to finish the weekend, great way to bounce back from the first DNF, lol.
C • yay 2
Sunday May 20, 2012 #
10 AM
Trail/Off-road Running race (orienteering) 57:42 [3]
shoes: Asics Gel Cumulus 12 (White/Bl
Ottawa O-Fest Long. DNF... ugh :-/
Went well enought up until control 11, lots of fields, half trails, clearings, and clearly mapped features to orient off. Only notable issues were drifting towards another athlete when I knew to stick my bearing, an unplanned ill advised swamp crossing (although I nailed that control :-) ), and a little extra climbing. My feet were tired from the previous days races though. (need offtrail shoes.) But was able to make good time on the doubletrack.... until control 11.
Times and distance to be adjusted.
Went well enought up until control 11, lots of fields, half trails, clearings, and clearly mapped features to orient off. Only notable issues were drifting towards another athlete when I knew to stick my bearing, an unplanned ill advised swamp crossing (although I nailed that control :-) ), and a little extra climbing. My feet were tired from the previous days races though. (need offtrail shoes.) But was able to make good time on the doubletrack.... until control 11.
Times and distance to be adjusted.
11 AM
Trail/Off-road Running race (orienteering) 1:00:00 [3] 1.0 km (1:00:00 / km)
shoes: Asics Gel Cumulus 12 (White/Bl
Best I can figure... is I saw a big hill in front of me and decided around not over. The tripping over the fence should have been the first sign that it wasn't the even the hill I was looking for... or perhaps it should have been that it was that there was a hill before my hill.
Needless to say it became obvious when the way around wasn't quite right and on the other side was an wall of even bigger cliffs/hill.
Ran around that, and around, and back and forth. Had trouble repositioning my precise location on that rock and with each cliff checked and time passing got more dehydrated, sore (feet), mentally cloudy, frustrated... didn't want to give up but just couldn't make the right adjustment. And just got slower and slower :-/
Bash was right... would have only been a few minutes to at worst run back to the trail and reapproach. I was more caught up in that I knew where I was (how can you miss a 30 meter high hill in the forest) but just couldn't reset just right to move forward with that but couldn't give up either.
Needless to say, embarrassingly I called it at 1 hour. Decided to walk to the trail and decide from there... ironically the next control was the water station and there were no more, and the one I passed on the trail was dry. Wasn't going to continue the course and risk more navigation issues and dehydration putting me in an even worse position (safety wise).
I should have carried water... that may have made the difference.
Needless to say it became obvious when the way around wasn't quite right and on the other side was an wall of even bigger cliffs/hill.
Ran around that, and around, and back and forth. Had trouble repositioning my precise location on that rock and with each cliff checked and time passing got more dehydrated, sore (feet), mentally cloudy, frustrated... didn't want to give up but just couldn't make the right adjustment. And just got slower and slower :-/
Bash was right... would have only been a few minutes to at worst run back to the trail and reapproach. I was more caught up in that I knew where I was (how can you miss a 30 meter high hill in the forest) but just couldn't reset just right to move forward with that but couldn't give up either.
Needless to say, embarrassingly I called it at 1 hour. Decided to walk to the trail and decide from there... ironically the next control was the water station and there were no more, and the one I passed on the trail was dry. Wasn't going to continue the course and risk more navigation issues and dehydration putting me in an even worse position (safety wise).
I should have carried water... that may have made the difference.
9 PM
Note
Awesome post race dinner with Bash, Bent, and TRex - food was great, dessert was better, racing stories the best (even the practical on-going tick discussion, lol).
Now enjoying the B & B post O-Fest play-by-play (who won which split :-) )
Now enjoying the B & B post O-Fest play-by-play (who won which split :-) )
Saturday May 19, 2012 #
Event: Ottawa O-Fest 2012
10 AM
Trail/Off-road Running warm up/down 10:00 [3] 1.7 km (5:53 / km)
shoes: Asics Gel Cumulus 12 (White/Bl
Warmup and run to start.
11 AM
Trail/Off-road Running race (orienteering) 1:04:10 [3] 4.7 km (13:39 / km) +70m 12:42 / km
shoes: Asics Gel Cumulus 12 (White/Bl
Ottawa O-Fest Middle. 5th in m35. Felt strong and was swift across the rocky trails or wooded terrain. Navigation was pretty good (found controls easily, ran out of the right away). A few overshot or off to the side but read the terrain and corrected most pretty quickly). Then on the longest leg
made a wrong turn onto a twisty side loop and then later had trouble finding the contol; all of that was a 10 minute mistake costing me 3rd place.
Map
Splits
(Will map string my actual distance later)
made a wrong turn onto a twisty side loop and then later had trouble finding the contol; all of that was a 10 minute mistake costing me 3rd place.
Map
Splits
(Will map string my actual distance later)
12 PM
Trail/Off-road Running warm up/down 24:00 [3] 3.4 km (7:04 / km)
shoes: Asics Gel Cumulus 12 (White/Bl
Out and back to start to get gear left there.
4 PM
Road/City Trail Running warm up/down 10 [3] 2.0 km (5 / km)
shoes: New Balance 1062 (light blue)
I don't know the numbers right now... warmup run
5 PM
Road/City Trail Running race (Orienteering) 19:57 [3] 2.5 km (7:59 / km)
shoes: New Balance 1062 (light blue)
Ottawa O-Fest Sprint. 4th when I was 1st right near the end, lol. I think I ran pretty solidly... just flew around the course and knew my exit heading into all controls. Had best/top splits on most. A couple less than ideal routes when I didn't realize the control was on a different level. Very few pauses and reasonably focused... that was until the last few controls where two subsequent errors cost me my 30ish lead and bumped me 30sec back from the leader in 4th....ugh. Big lesson... buy an arm band for the control descriptions. Done :-)
7 PM
Note
Nice post race dinner with Nick, Val and/at Mike and Laura's. Mike playing strong for the win in the Settlers bought! :-)
Friday May 18, 2012 #
Note
(rest day)
Rest and travel day.
Thursday May 17, 2012 #
Note
(rest day)
rest day by default :-)
Wednesday May 16, 2012 #
7 PM
Road/City Trail Running warm up/down 15:57 [3] 3.4 km (4:41 / km) +43m 4:25 / km
shoes: Asics Gel Cumulus 12 (White/Bl
Track Running intervals 45:09 9.0 km (5:01 / km)
shoes: Asics Gel Cumulus 12 (White/Bl
H&P Track Workout: 15x 400m w/ 200m recovery
1:32.8 1:24.6 1:22.7 1:25.9 1:26.2
1:24.3 1:25.9 1:25.3 1:25.9 1:24.1
1:20.3 1:20.3 1:19.8 1:21.5 1:21.7
In the last 5 I really focused on pushing the hips forward to create the lean from the lower body and push the stride under me... seemed to make a difference in the feel and cadence of the stride which showed in a 5 second boost in the pace (that or the wind died down suddenly, lol :-) ) [More tired after the later sets relatively speaking, hitting muscles differently]
Still not feeling uber energized in track, but doing 4x4's the day before certainly didn't help :-)
1:32.8 1:24.6 1:22.7 1:25.9 1:26.2
1:24.3 1:25.9 1:25.3 1:25.9 1:24.1
1:20.3 1:20.3 1:19.8 1:21.5 1:21.7
In the last 5 I really focused on pushing the hips forward to create the lean from the lower body and push the stride under me... seemed to make a difference in the feel and cadence of the stride which showed in a 5 second boost in the pace (that or the wind died down suddenly, lol :-) ) [More tired after the later sets relatively speaking, hitting muscles differently]
Still not feeling uber energized in track, but doing 4x4's the day before certainly didn't help :-)
Track Running (Drills) 8:00 [3] 0.5 km (16:00 / km)
shoes: Asics Gel Cumulus 12 (White/Bl
Walking lunges, held at top for balance/strength for 50 meters, run out 50 meters to recover. Repeat until 8 minutes.