Training Log Archive: bill_l

warm up for the sprint

Sprint O
10 controls, map exchange, 5 more controls
Lot of fun except for my big mistake.

Made sure to read map while running.
Planned 1, 2, 3 on the way to 1.
Planned 4, 5, and 6 on the way to 4
8 and 9 on the way to 8
12, 13, and 14 on the way to 12

Splits
1. 0:39
2. 0:52 1:31 Bad route, ran into uncrossable feature +0:25
3. 0:44 2:16
4. 1:05 3:20
5. 1:13 4:33 Several map checks, control 12 very close +0:15 or 20
6. 1:10 5:43
7. 0:20 6:03
8. 0:45 6:48
9. 0:28 7:16
10. 0:37 7:53 Turn map over for 2nd half
11. 2:02 9:55 Stupid. didn't make map tansition +1:20, maybe +1:30
12. 1:21 11:16 Slow from run to correct error +0:10
13. 1:10 12:26 Still slow +0:10
14. 0:44 13:10 Starting to recover +0:05
15. 0:56 14:07 Better, but legs tired now
F 0:36 14:42

Routes
1 - 2 should have gone west of garden. Hit middle and ran around the east end.
3 - 4 control located outside park and uncrossable fence. Headed SE from 3 to gate, up sidewalk to 4.
4 - 5 ESE to gate 50m, N to control
5 - 6 Around S side of lake
Map exchange - couldnt get bearings on new map... spent 0:30 flipping back and forth, then went a good 140m down the wrong side (east) of the park. Realized error and cut back to control. Ran too hard and paid for it on the next 2-3 controls. Lesson learned. Maintain pace.
11 - 12 Back to small water feature, across bridge and down steps. Might have been better to angle around the east side of water on path.
12 - 13 around south side of lake
14 - 15 uncrossable garden on red line. went around on the east side. Less climb maybe.

collect some controls

Lafayette Park - Splits

Plantar F is still a little sore. Giving it a rest.

Bike is supposed to be ready Saturday afternoon if the parts arrive as scheduled....

16 X 54. Shaved a few minutes off yesterdays time. Used the floatation aid for the whole time. Worked on breathing.

Woke up with a sore Plantar F.
Not sure why. Swimming? O-meet? Or just on my feet a lot lately.

Massage, ice, naproxen. Hopefully it goes away quickly. Don't want to miss the thursday sprint....

I'm a lousy swimmer... but I don't have my bike back from the shop yet and didn't feel like running today. Been trying for years to improve and have reached a plateau. Haven't been swimming (other than the canoe-o swim test) for a long time. Did 15 laps * 54 meters. First half without flotation aid. Second half with. 2 problems; I use my legs way too much and my feet sink. If I use the leg flotation thing (2 pieces of styrofoam with a nylon strap between them) I don't use my legs at all and I swim much more smoothly.

In a week or two, I'll work my way down to a blistering 40 minute mile.

Event: SLOC - S bar F Scout Ranch
 

Canoe - O at S-F.
Partnered with Rudy for this one. Thought we worked well together.
Long narrow lake running N/S.
Strong wind straight up the lake out of the south. Gusting to 30mph? Whitecaps. Very tough paddling into the wind.

The Good:
Strategically beached at several locations and ran to pick up two controls per stop.
Made it back on time.
Had fun.

The Bad:
Wind
Made a parallel error paddling across the lake for a 20 point control.

And the Ugly:
Went off our planned route right away. I forgot to mark the first part on my map. Had a shot at sweeping otherwise.

More details later.

Sprint #1

I think there were 10 controls.
Bobbled three and took a bad route to another.
More details later.

Sprint #2
Apart from getting tangled in a vine with thorns, ran this about as well as I'm capable at this point.
To improve, need to be able to read the map while running. I read some while running on longer legs, but there aren't many long legs on a sprint.

Will get more practice on Thursday.

Once again, not a traditional workout...

John Burroughs (my son's school) is preparing for the annual '500 Family Garage Sale'. Stuff is collected all year and stored in 4 - 40 foot trailers and in rooms all over the campus. Spent almost 3 hours with two other people unloading 2 of the trailers and several flatbeds that were jammed full of boxes and furniture. Then another 2 hours moving stuff around. It was a serious full body workout but the upper body took the worst of the abuse. I don't know how may tons I lifed and carried today. I'm beat.

Glendale 3
Since the knees survived Planet Adventure, decided to push a little.
New post-injury PR.

Walked to STL Bread for lunch (again)