Training Log Archive: BorisGrIn the 31 days ending Aug 31, 2014:
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Sunday Aug 31, 2014 #
Running 40:00 [2] 6.67 km (6:00 / km)
shoes: Yellow mizunos
Warm up around the course with Alli and Kenny, and then a cooldown shuffle with Alli.
Running race 30:15 [5] 6.74 km (4:29 / km) +136m 4:05 / km
shoes: Yellow mizunos
Trail race at Great Falls Park in Maryland, organized by Fast Traks Racing. I saw the mention of the race on Jon Torrance's log, and got Kenny to come do it with me. It was super-hot and humid, way more unpleasant than anything I've run in this year. Kenny, Alli, and I did a lap of the course (supposed to be a 5km composed of two 2.5km loops) as a warmup, and realized that the course was going to be way too long. It was good to know this before this start, otherwise it would have been a pretty depressing day.
From the start, I ran off behind the lead pack, letting Kenny, Jon T, and a few others go. I settled into the 7th position after about a km, and passed one guy on the first downhill and another guy towards the end of the first lap. I stayed 5th the rest of the way. I slowed down quite a bit on the second lap, as the heat was getting to me. No GPS track, unfortunately, as I messed up and pressed the wrong buttons. Oops.
Kenny ran a great race for 2nd place! JonT was 4th. Results: http://racesplitter.com/races/6AF20B520
From the start, I ran off behind the lead pack, letting Kenny, Jon T, and a few others go. I settled into the 7th position after about a km, and passed one guy on the first downhill and another guy towards the end of the first lap. I stayed 5th the rest of the way. I slowed down quite a bit on the second lap, as the heat was getting to me. No GPS track, unfortunately, as I messed up and pressed the wrong buttons. Oops.
Kenny ran a great race for 2nd place! JonT was 4th. Results: http://racesplitter.com/races/6AF20B520
Saturday Aug 30, 2014 #
Note
Signed for SML Champs (M and L only); bought plane tickets.
Also bought plane tickets to NAOC with miles. Excited.
Also bought plane tickets to NAOC with miles. Excited.
Cross-Training 45:00 [2]
Feeling lazy this morning. Went down to the gym and got on the elliptical for 45 minutes while watching American Ninja Warrior. Did some 30-second bursts in the middle.
Friday Aug 29, 2014 #
8 AM
Running 1:16:17 [2] 11.95 km (6:23 / km) +188m 5:55 / km
shoes: Yellow mizunos
Zoo run! Alli and I headed out on our first run through the National Zoo, which is about 1km away from us and free to enter. We saw lots of beasts, and it was nice to be there without the crowds. Some highlights included a pair of bobcats excitedly hunting a sparrow, and an Asian elephant manipulating, breaking, and eating some bamboo shoots with her trunk.
Thursday Aug 28, 2014 #
Cross-Training 45:00 [1]
On the elliptical with Alli in the evening.
8 AM
Running 25:23 2.98 km (8:31 / km) +2m 8:29 / km
shoes: Yellow mizunos
Jogging down to the Cardozo High School track and then drills on the track.
Running 30:49 5.87 km (5:15 / km) +24m 5:08 / km
shoes: Yellow mizunos
Intervals on the Cardozo High School track. I did 8x400m with 90 seconds rest. Aimed for 82-84.
82
80
80
80
79
77
78
78
82
80
80
80
79
77
78
78
Wednesday Aug 27, 2014 #
Cross-Training 1:30:00 [1]
Elliptical in the building gym with Alli while watching US Open tennis.
Tuesday Aug 26, 2014 #
Cross-Training 12:00 [1]
Cool down on an elliptical in our gym.
6 PM
Running 19:17 [2] 2.43 km (7:56 / km) +1m 7:55 / km
Warmup with Alli and some drills
Running 25:45 5.63 km (4:34 / km) +15m 4:31 / km
shoes: Yellow mizunos
Threshold intervals with Alli in Rock Creek Park. We did 2x10 minutes with 2 minutes rest. The Jack Daniels chart told me to run at 4:09/km, so I tried doing that. The trail has small ups and downs the whole way, so it was hard to pace properly, but I think I mostly did ok. Really hoping to improve my fitness in time for NAOC.
Monday Aug 25, 2014 #
9 AM
Running 1:34:32 [2] 16.82 km (5:37 / km) +233m 5:15 / km
shoes: Yellow mizunos
From home, via Piney Branch Park (6 minutes from home to trailhead!) and then up through Rock Creek Park, mostly similar to what Kenny and I did on Saturday morning.
Saturday Aug 23, 2014 #
Event: 2014 U.S. Corn Maze Champs
Running 1:05:25 [2] 11.89 km (5:30 / km)
shoes: Yellow mizunos
Running in Rock Creek Park with Kenny!
Kenny picked us up at home, and handed us a stack of orienteering maps of local places. We then had a nice run on the trails at Rock Creek, while Alli did her own run. Fun to catch up with Kenny and get to explore our new neighborhood.
Kenny picked us up at home, and handed us a stack of orienteering maps of local places. We then had a nice run on the trails at Rock Creek, while Alli did her own run. Fun to catch up with Kenny and get to explore our new neighborhood.
Friday Aug 22, 2014 #
Running 59:21 [2] 11.49 km (5:10 / km)
shoes: Yellow mizunos
First run in DC! I ran from home in the morning going down to Rock Creek and looking for ways to get on the Rock Creek Trail. After a couple of wrong turns (including ending up in the National Zoo maintenance facility) I ended up on the trail and ran north along the creek. I'll have to get used to the heat and humidity here - even today's mild weather had me struggling.
I think we did well with choosing where to live. It was less than 1km to get to Rock Creek, which offers possibilities for a number of nice trail loops. At the same time, we are living on top of a metro station in a very diverse neighborhood with great food options. Now, we'll just have to see what the commute to work will be like.
DC activity of the day:
1) Navigate our way to IKEA and back. Yes, I had the meatballs...
2) Lyle Lovett concert at Wolf Trap - an awesome concert venue!
I think we did well with choosing where to live. It was less than 1km to get to Rock Creek, which offers possibilities for a number of nice trail loops. At the same time, we are living on top of a metro station in a very diverse neighborhood with great food options. Now, we'll just have to see what the commute to work will be like.
DC activity of the day:
1) Navigate our way to IKEA and back. Yes, I had the meatballs...
2) Lyle Lovett concert at Wolf Trap - an awesome concert venue!
Thursday Aug 21, 2014 #
Running 46:00 8.36 km (5:30 / km)
shoes: Yellow mizunos
Our first workout in DC! We moved from Columbus today, got the keys to our new place, and went to the in-house gym. I did 4x4 minutes hard on the treadmill, going at a cruisey pace of 4:00/km.
It is worth noting that we started our tenure in the new place by being locked inside our parking garage for 20 minutes or so.
It is worth noting that we started our tenure in the new place by being locked inside our parking garage for 20 minutes or so.
Wednesday Aug 20, 2014 #
Cross-Training 1:00:00 [3]
An hour on the stair climber at my parents' local gym.
Tennis 15:00 [3]
Tennis with Alli and my parents at their house. Played much better this time than the previous time. A lot of fun!
Tuesday Aug 19, 2014 #
Running 1:00:00 10.91 km (5:30 / km)
shoes: Yellow mizunos
Intervals on the indoor 160m-long running track at my parents' local gym in Columbus. I did a ladder, starting with 1 lap and going up to 5, then coming back down to 1. The laps took 32-34 seconds, so the longest intervals were about 2:45-2:50.
Monday Aug 18, 2014 #
Tennis 15:00 [3]
Tennis with Alli and my parents. I am not very good, but it was still fun. We played for an hour or so.
Sunday Aug 17, 2014 #
Running 30:00 [2] 5.45 km (5:30 / km)
shoes: Yellow mizunos
Warmup and cooldown
8 AM
Running race 19:25 [5] 4.99 km (3:53 / km) +24m 3:48 / km
Jeff McGowan Memorial 5km in Columbus, OH. Slow.
3 PM
Cross-Training 50:00 [2]
Some recovery time on the elliptical at my parents' local gym while they swam.
Friday Aug 15, 2014 #
Note
Seen by the side of I-74 in central Illinois, on a series of billboards:
He sits in jail
For his attempted crime.
I had the gun,
He does the time.
GunsSaveLife.com
A few miles later:
I have a gun
It's pretty and pink
Made the bad guy
Stop and think
Good to be back in the States...
He sits in jail
For his attempted crime.
I had the gun,
He does the time.
GunsSaveLife.com
A few miles later:
I have a gun
It's pretty and pink
Made the bad guy
Stop and think
Good to be back in the States...
Running 40:00 5.0 mi (8:00 / mi)
shoes: Yellow mizunos
Morning workout at the same hotel before hitting the road. Did 10x1 minute intervals. Sweaty.
Note
What a day at WUOC! A win for Albin, 4th for Rassmus, and 5th for Emily! So happy for all of them!
Thursday Aug 14, 2014 #
Running 45:00 [3] 6.0 mi (7:30 / mi)
shoes: Yellow mizunos
Treadmill in a hotel in Lincoln, Nebraska, my 48th state (we started the day in SF, flew to Denver, and drove east). It was extremely hot and stuffy in the fitness room here, and 45 minutes is all I could manage. After that, a much-needed refreshing dip in the hotel pool with Alli. We chatted with a dude who does demolitions and worked on rubble removal from most of the big California earthquakes of the last thirty years. He has seen some intense things...
C • 48th 8
Wednesday Aug 13, 2014 #
Running 58:45 [2] 9.79 km (6:00 / km)
shoes: Yellow mizunos
Running in China Camp State Park. Alli dropped me off at the bottom of the road going up to the trailhead, and I ran up from there, eventually climbing up to the highest spot in the park and then back down to the trailhead. Some beautiful views from the top, both into San Pablo Bay, Richmond Bay, and towards Mt.Tamalpais. The trails are really steep here.
Tuesday Aug 12, 2014 #
Running 46:00
shoes: Yellow mizunos
Hill intervals with Alli in China Camp State Park. We parked at the Knight Drive trailhead and ran along the one flat section of trail for warmup. We then found a section of relatively steep, but still runnable, trail from the Ridge Trail cutoff going down, and did intervals. My times were between 51-55 seconds. It felt hard, but good. Definitely need more hill work going forward, as the Classic Champs showed. On the jog back, I kicked a rock really hard with the ball of my foot and have a nice purplish bruise on it now.
Sunday Aug 10, 2014 #
Running 15:00 [2]
Orienteering race 1:06:59 [4] 11.5 km (5:49 / km) +170m 5:25 / km
shoes: VJ Supra 2014-1
US Classic Champs Day 2
I came out fighting, hoping to at least beat Ian today. Immediately I could tell that I didn't have it today, either. Tried to focus on orienteering perfectly, but didn't quite manage that. I made a 30 second mistake on the easy leg to 9, and at least three additional 20-second mistakes, too much for this course. I ended up a disappointing 6th US, and should have been 7th if Matt had been racing. Mikell was impressive, well out of my reach again today. Well done!
My only solace came from crushing Ian by a staggering three seconds today. :)
On the bright side, Alli did really well this weekend, completing the two longest courses she'd ever done and racing well the whole weekend.
Also, it felt really nice to be back in the US orienteering community, which always feels like home. Thanks to RMOC for a great event!
I came out fighting, hoping to at least beat Ian today. Immediately I could tell that I didn't have it today, either. Tried to focus on orienteering perfectly, but didn't quite manage that. I made a 30 second mistake on the easy leg to 9, and at least three additional 20-second mistakes, too much for this course. I ended up a disappointing 6th US, and should have been 7th if Matt had been racing. Mikell was impressive, well out of my reach again today. Well done!
My only solace came from crushing Ian by a staggering three seconds today. :)
On the bright side, Alli did really well this weekend, completing the two longest courses she'd ever done and racing well the whole weekend.
Also, it felt really nice to be back in the US orienteering community, which always feels like home. Thanks to RMOC for a great event!
Saturday Aug 9, 2014 #
Running 15:00 [2]
Orienteering race 1:21:07 [4] 12.8 km (6:20 / km) +370m 5:32 / km
shoes: VJ Supra 2014-1
US Classic Champs Day 1
Underwhelming performance from me, both technically and physically. Not enough respect for the terrain in my brain, and not enough oxygen in my lungs. Mikell, Sergei, and Matt were impressive today. No way could I be in the same league.
Underwhelming performance from me, both technically and physically. Not enough respect for the terrain in my brain, and not enough oxygen in my lungs. Mikell, Sergei, and Matt were impressive today. No way could I be in the same league.
Friday Aug 8, 2014 #
Running 30:00 [2] 6.0 km (5:00 / km)
shoes: Yellow mizunos
A run around Garden of the Gods with Ian. We had a nice chat. I felt very sluggish, probably due to jetlag, travel, and the hives I broke out in overnight.
Thursday Aug 7, 2014 #
2 PM
Orienteering 1:00:02 [1] 4.29 km (13:59 / km) +61m 13:04 / km
shoes: Yellow mizunos
US Classic Champs model event at Round Mountain. Alli and I went around together and looked at the mapping details. The terrain is so much faster than Slovenia! It will be an interesting transition and a fun weekend of racing.
Wednesday Aug 6, 2014 #
Note
(rest day)
MUC->DEN
Tuesday Aug 5, 2014 #
Running 15:00 [2] 2.5 km (6:00 / km)
shoes: VJ Supra 2014-1
Warmup
Orienteering race 58:48 [4] 6.3 km (9:20 / km)
shoes: VJ Supra 2014-1
OO Cup Day 5
Much simpler terrain this time, pretty open. I had an ok run, but had no power on the uphills. Neil had a really good race to finish the week well. I ended up 21st overall, Neil 22nd.
Really fun two weeks of orienteering and hanging out with great people. Slovenia is an awesome country with beautiful nature and friendly people. I would recommend it to anyone for a great orienteering vacation!
Map from today (not my routes): http://karte.rutka.net/show_map.php?user=nejc&map=...
Much simpler terrain this time, pretty open. I had an ok run, but had no power on the uphills. Neil had a really good race to finish the week well. I ended up 21st overall, Neil 22nd.
Really fun two weeks of orienteering and hanging out with great people. Slovenia is an awesome country with beautiful nature and friendly people. I would recommend it to anyone for a great orienteering vacation!
Map from today (not my routes): http://karte.rutka.net/show_map.php?user=nejc&map=...
Monday Aug 4, 2014 #
Orienteering race 1:11:39 [3] 8.3 km (8:38 / km)
shoes: VJ Supra 2014-1
OO Cup Day 4
Beautiful, detailed terrain, very tough running. I didn't have it today - never really got into racing mode and didn't navigate well, either.
The map (not my routes): http://karte.rutka.net/show_map.php?user=nejc&map=...
Beautiful, detailed terrain, very tough running. I didn't have it today - never really got into racing mode and didn't navigate well, either.
The map (not my routes): http://karte.rutka.net/show_map.php?user=nejc&map=...
Sunday Aug 3, 2014 #
Running 12:00 [2] 2.0 km (6:00 / km)
shoes: VJ Supra 2014-1
Warmup. Sweaty.
12 PM
Orienteering 31:39 [4] 4.43 km (7:08 / km) +113m 6:20 / km
shoes: VJ Supra 2014-1
OO Cup Day 3
Middle distance, my friend! We had a short race in a small, technical area with lots of trails and depressions. It was hot and humid at the start, and I tried to stick to the shade as much as possible before starting.
The race went well - the best I've felt racing this year, I think. I am still not fit enough even for just a full middle distance race, but I am getting better. We had 21 controls for 3.7km, so this was mostly control picking, and I had to be careful with direction leaving controls and detail in the circle in order to keep good flow. I took a number of trail routes to simplify the attack, and that paid off. I made a couple of mistakes in the green in the middle of the course (30 and 15 seconds), but finished well and ended up 15th on the day, better than 29th and 22nd the first two days. I moved up to 19the overall from 24th.
Results: www.orienteeringonline.net/Results.aspx?Competitio...
Middle distance, my friend! We had a short race in a small, technical area with lots of trails and depressions. It was hot and humid at the start, and I tried to stick to the shade as much as possible before starting.
The race went well - the best I've felt racing this year, I think. I am still not fit enough even for just a full middle distance race, but I am getting better. We had 21 controls for 3.7km, so this was mostly control picking, and I had to be careful with direction leaving controls and detail in the circle in order to keep good flow. I took a number of trail routes to simplify the attack, and that paid off. I made a couple of mistakes in the green in the middle of the course (30 and 15 seconds), but finished well and ended up 15th on the day, better than 29th and 22nd the first two days. I moved up to 19the overall from 24th.
Results: www.orienteeringonline.net/Results.aspx?Competitio...
Saturday Aug 2, 2014 #
Event: 2014 Canadian Champs
Running 15:00 [2] 2.5 km (6:00 / km)
shoes: VJ Supra 2014-1
Warmup
Orienteering race 1:30:29 [4] 9.1 km (9:57 / km)
shoes: VJ Supra 2014-1
OO Cup Day 2
This was a long course in relatively steep, rough terrain, with some parts of faster running in open pastures. More technical orienteering than yesterday, and I had a better day. No large mistakes, maybe 2.5 minutes total. Felt better physically, too. Ended up 22nd on the day, better than yesterday's 29th, and ahead of most of my rival group.
This was a long course in relatively steep, rough terrain, with some parts of faster running in open pastures. More technical orienteering than yesterday, and I had a better day. No large mistakes, maybe 2.5 minutes total. Felt better physically, too. Ended up 22nd on the day, better than yesterday's 29th, and ahead of most of my rival group.
Friday Aug 1, 2014 #
Event: Laramie Daze
Running 10:00 [2] 1.67 km (6:00 / km)
shoes: VJ Supra 2014-1
Warmup
11 AM
Orienteering 1:04:01 [4] 8.1 km (7:54 / km) +270m 6:46 / km
shoes: VJ Supra 2014-1
OO Cup - Day 1
Running M21E this time. OO Cup is a much bigger competition than Bubo Cup, and the Elite class has 42 people running this week. Today's terrain was very open and yellow, with lots of pasture running and a small section of technical terrain in the north of the map. To get to the arena, we had to hike up a 250 meter hillside to a beautiful alpine plateau - a very cool setting for a race on Velika Planina.
I think I was still in the mode of technical orienteering for much of this race and spent too much time reading the map and slowing down when I should have just run. I also made a huge mistake on a relatively simple control (#5), missing 3.5 minutes by refusing to climb down to where the control was and wandering aimlessly up above.
I ended up getting beaten by all of my self-declared rivals for the week: Tim and Neil from SN in England, ndobbs, Giacomo. Also, two of the three young Irish we are staying with destroyed me.
Results: http://www.orienteeringonline.net/Results.aspx?Com...
Map (not my routes): http://karte.rutka.net/show_map.php?user=nejc&map=...
Running M21E this time. OO Cup is a much bigger competition than Bubo Cup, and the Elite class has 42 people running this week. Today's terrain was very open and yellow, with lots of pasture running and a small section of technical terrain in the north of the map. To get to the arena, we had to hike up a 250 meter hillside to a beautiful alpine plateau - a very cool setting for a race on Velika Planina.
I think I was still in the mode of technical orienteering for much of this race and spent too much time reading the map and slowing down when I should have just run. I also made a huge mistake on a relatively simple control (#5), missing 3.5 minutes by refusing to climb down to where the control was and wandering aimlessly up above.
I ended up getting beaten by all of my self-declared rivals for the week: Tim and Neil from SN in England, ndobbs, Giacomo. Also, two of the three young Irish we are staying with destroyed me.
Results: http://www.orienteeringonline.net/Results.aspx?Com...
Map (not my routes): http://karte.rutka.net/show_map.php?user=nejc&map=...