Training Log Archive: BorisGr

Event: Deschutes Daze 2019
 

Warmup

Deschutes Daze. Day 1 at Dutchman Flats.

I went out early so that Alli and I could trade off, so I was alone the whole way. I really enjoyed the terrain - I'd tried to run here once before, but the were six feet of snow on the ground that time.

I felt slow and sloppy, especially in the circle, but it sounds like most people had trouble in the circle. The course setting was ok, but had too much trail running for my liking, given how lovely the woods were. AJ got me by two minutes. Not sure who else was faster. Really nice to be out here.

Lower Dutchman, Long Witch - Splits

Easy elliptical shakeout before heading to Dulles.

Stretching

Elliptical intervals, 3x(3'-2'-1').

Stretching, especially the tight left quad.

Long peloton ride in the afternoon. Sweaty as usual.

Elliptical warmup

Leg strength workout. Squats, calf raises, leg raises, dead lifts, etc.

At home: warmup, ab workout, yoga.

Balance drills and glute stretches in the evening.

Middle distance training at GFVA with Joe Barrett. I drew two shortened middle distance courses, and we took turns chasing each other. Both times, the first starter had the better race and was never caught.

I felt very sore and tired from yesterday, and it showed in my performance on the first course. I made several mistakes and had trouble pushing the pace.

Warmup, plus adding a few random minutes of running from yesterday.

The second course went much better. I was clean and felt in control of my orienteering the whole way. My legs loosened up a bit too, and so I felt a little bit quicker than earlier. GFVA is a really nice area, and the map is still quite good. Why is it we can't have events here again?

C • GFVA 6

After a morning hike in Rock Creek with Barney the cancer-ridden beagle, I went to the Blair House gym for some quick elliptical intervals. 10x1' with 1' rest.

C • cancer-ridden beagle 12

QOC's Squirrel Kill event hosted by Ted Good. He organized a mini sprint training camp. First, we did a few drills: finding the start triangle quickly; being smooth through the controls, etc.

Then we did a memory score-O. The map had 20 controls, and you had 35 minutes to get them all, remembering symbols that were drawn on the flags. I made three trips out, thinking that 7 was the maximum number of objects I could hold in my brain. The first loop was easy, as all the controls were in the parking lots and fields around the high school where we started. The second loop, however, was in the forest, and I got lost almost immediately. Was able to recover after a while and picked up seven more controls, but wasted too much time. I only had time for five more on the final loop, so I left out one control. Joe Barrett managed to get all 20.

The next exercise was a regular sprint course, but with the caveat that you could only look at the map once per leg. This went ok, with the exception that I got trapped by a fence on the way to the last control and had to take an extra look in addition to losing a minute or so.

The final session was a long sprint in an industrial park that Ted Good has mapped. It was fairly straightforward, with a lot of pavement running, which my legs did not like. Still, the course was enjoyable, and it was good to practice flow with an actual sprint map.

Fun and games and pizza at the Good house afterwards. Very enjoyable.

Morning peloton ride.

Abs and balance drills at home in the evening.

Easy morning run in Rock Creek to test out the glute. Still feeling some twinges and discomfort, so will go to PT tomorrow.

Elliptical in the evening

Event: DVOA Green Lane Park
 

A long peloton sweatfest.

For this week's QOC Summer Short Series, Michael Dickey organized a full-blown 6-hour Rogaine at Sugarloaf, complete with a brand new map that he made over the last year. I'd hiked at Sugarloaf a few times before and was excited to get out into the terrain.

I wasn't sure how my tweaked glute would respond, so had no real ambitions, but it mostly felt ok, especially off-trail, so after a few minutes I decided to go for clearing the course. I orienteered well, with the exception of a massive goof at control 34, which was right on the edge of one of the map sheets. Had I looked on the other side of the map, I would have seen a large set of cliffs next to the ones that the control was on, but instead I spent like ten minutes searching in the wrong cliffs. I gave up and started heading to my next control, but then stopped to flip the map just in case, and saw my mistake. Even after getting back, I lost time because of a confusing control description. All in all, close to 20 minutes gone!

Besides that, it was smooth sailing navigationally. All the controls where were I expected them, and the woods were fairly nice, though rocky, for the most part. I ran the flats, downhills, and gradual uphills for the first 2.5 hours or so, and mostly walked after that. With three controls to go, my calves started getting those twinges of cramps on the uphills, but I stretched a bit, and those feelings went away.

To help improve the relationship with this park, Michael offered bonus points for bringing trash out of the woods, so I picked up a couple of empty beer cans that I came across. Great idea!

Nutrition: two GUs, one one packet of energy beans, one granola bar, 1.5 liters of water.

Route (planned to reduce climb in favor of potential extra distance): S-53-51-52-47-45-43-44-40-38-33-31-34-32-35-36-39-37-41-48-50-55-54-49-46-42-F.
Maps and a picture: https://photos.app.goo.gl/JUS7urk3gdPRGzmm6

Really fun event! Thanks Michael!

C • Looks like fun! 2

Yoga session

Easy elliptical session in the evening. Feeling very low energy after a long week.

Ab workout and some glute stretches and rolling.

Lunchtime run with Charlie on the Mall. We went slowly, but the strand of glute that I tweaked last week still bothered me some. Nice to catch up with Charlie.

Some easy elliptical in the evening

A glute stretch and strength session

Feeling slightly more human, so did an easy elliptical session. Felt exceedingly tired in the evening, so obviously not completely healthy yet.

Stretching. Training since coming back from France has really not gone according to plan.

Interesting to see that multiple runners in the WOC middle qualifier chose the strategy of waiting two minutes at the start triangle for a faster runner to catch them. It's also good to see that it did not work for at least the two cases I saw.

https://www.tractrac.com/viewer/index.php?target=h...

C • interesting 8

Finally got Inara's stomach virus. Feel like death. Spent most of the day in bed.

Peloton workout in the morning

Elliptical intervals, 5x4 minutes.

An evening run in Rock Creek after a long day of shepherding Inara and Barney to Barney's various oncology appointments.

I pushed the pace a little bit and felt ok. This was my fastest time for this loop so far.

Elliptical warmup

Stretching. Back has been stiff the last few days, so taking it easy through the weekend.