Training Log Archive: maprunner

Plan was to run a 10K woods course at SMP today. But my heel was hurting all day yesterday, and was still hurting today. It hurts in the fleshy part towards the outside of the heel. It is tender to the touch, and hurts just sitting still. Self diagnosis is probably a bruise (from Thursday's run?) or tendinitis. It's probably fine, but I'm pretty paranoid about getting hurt or sick right now, so I decided a day of ice, ibuprofen and cross training was in order.

Went to the gm for only the second time, and used their equipment. Thank goodness I could read and listen to podcasts to help pass the time. Technically, I should have done ~20 more minutes of exercise this week, but I just couldn't stay in the gym any longer. Heel didn't hurt on the bike or the ellipse.

I woke up this morning feeling like I might be catching Mike's cough-thingy. So I took it easy. As I was driving home, I was contemplating taking the night off to rest. But it was 60 degrees out on a January night. How could I pass that up? And when I got home, the power was out (semi knocked down a power pole). So all signs pointed to a trail run.

January is supposed to be my month to work on speed, but I decided not to push the pace tonight, in case I am getting sick. I was also not sure how long I would be out. I was quiet surprised; I felt fine. More than fine, I felt good. Yeah!

Came home to find the power had been restored.

Mike set a practice course on his new Riverfront Park map. I was excited to train in a new area. It's very flat, but rough. Downed trees in the woods; tall, lumpy grass in the fields. This was a mix of O and trail running, which was just right. Lots of fun. But now my legs are tired after three tough days. route

C • GIANTS cowboys 1

2012 goals:

2012 is my “window” year. The one year in five that I have a window of opportunity to win my age class. Since kissy and peggyd are much better orienteers than me, I have to wait until they are both in the age class above me to take my shot. There are many other good orienteeers in my age group, but on any given day, I have a chance to beat them (while I never have a chance against kissy and peggyd). And I must admit that the timing does help me: for the first time in the past 22 years, the US Champs will be in the spring, which is just at the end of our local O season, so I should be in the best possible O shape.

So, I am going all out this year, to meet my goal of winning F45 at every championship. To meet this goal, I will have to keep the weight down, continue strength training, increase running speed and practice O, practice O and practice O.

Goal 1: Time Lost : lose <13% of time in >80% of my O races. Same goal as 2011.

Goal 2: USOF Ranking: 65.10 ranking points. This would match my best ever.

Goal 3: orienteer at least once a week, and log 100 hours of O for the year.

Race of the Year: NA Champs. This fall champs will be my toughest challenge. Since it comes at the wrong time of the year for me (in terms of O fitness), and it will probably have the largest field of competitors. It will be hard to stay in shape all summer and be prepared to navigate well. But it will be a good motivator.

Local OK event at Rockcrusher. Beautiful weather, and a great turn out. Fritz set the course, and he also modified the map around 11. Which turned out to be incorrect, so we were told to skip control 11.

I want to treat each local event as a true competition this year, in order to get as much race experience as possible. But I guess my mind hadn't switched from organizer (I worked registration) to competitor. Made a 90 degree error at the start and lots of little mistakes along the way. Concentration and plan execution were very bad today.
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