Training Log Archive: SpikeIn the 30 days ending Nov 30, 2008:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||||||||||||||||||
Sunday Nov 30, 2008 #
other 30:00 [2]
Taking it pretty easy today - reading, watching TV, relaxing. I figured a little bit of time on the rowing machine would feel good. It did.
Saturday Nov 29, 2008 #
orienteering 2:15:00 [2] ***
12c
I did a long O' training session at Wyandotte. Fun.
Temp was mid 30s and a mix of rain with a bit of snow fell the entire time. I was a bit overdressed for the first 2 hours, then got a little cold the last bit (putting a hat back on cleared that up). I probably could have used a little bit more water, too.
I ran in trail running shoes rather than O' shoes. I figured 2+ hours in O' shoes would leave my feet feeling beat up. Trail runners are more comfortable but made some of the hills a bit sketchy.
I saw 2 bald eagles - the first of the season at Wyandotte.
Temp was mid 30s and a mix of rain with a bit of snow fell the entire time. I was a bit overdressed for the first 2 hours, then got a little cold the last bit (putting a hat back on cleared that up). I probably could have used a little bit more water, too.
I ran in trail running shoes rather than O' shoes. I figured 2+ hours in O' shoes would leave my feet feeling beat up. Trail runners are more comfortable but made some of the hills a bit sketchy.
I saw 2 bald eagles - the first of the season at Wyandotte.
Note
I just realized I've done 8+ hours this week. The last time I was over 8 hours for a week was January 2007. No wonder my legs are so tired.
Friday Nov 28, 2008 #
other 30:00 [1]
A little bit of rowing to start the day. I took it a bit easier than usual.
orienteering 45:00 [1]
Checking control locations at JCCC.
other 20:00 [2]
A little time on the trainer after getting home from JCCC. I worked reasonably hard.
Thursday Nov 27, 2008 #
running 1:20:00 [2]
Pre-Thanksgiving Dinner run on the river trails. We parked at the Mud Creek entrance for a change. I spent a good 30 minutes off the main trail following little deer trails and running on a sand bar. At one point I must have been on the pre-flood (1992?) trail because I saw a faded blaze painted on a tree. Running on the sand bar reminded me of the old days when we used to play soccer on the sand in the middle of runs.
Wednesday Nov 26, 2008 #
orienteering 30:00 [2] ***
8c
Low speed but high concentration night O' at Bonner....while Mary was apparently pigging out on Peeps.
Tuesday Nov 25, 2008 #
running 55:00 [2]
On the river trail after work. I ran out with the Tesla at low power, then turned it on full blast for the return trip.
I haven't slept well the last couple of nights. I'm tired.
I haven't slept well the last couple of nights. I'm tired.
Sunday Nov 23, 2008 #
running 55:00 [2]
Today's training was to run 5 sprint-like courses on 5 different maps. I figured it'd be an interesting experiment. I don't know what inspired it, maybe the nice weather?
This is the combined time of the 5 warm up jogs I did today.
I found warming up to be a bit tough. After the first two, the legs felts a bit heavy as I began each warm up.
This is the combined time of the 5 warm up jogs I did today.
I found warming up to be a bit tough. After the first two, the legs felts a bit heavy as I began each warm up.
orienteering 10:00 [3] ***
ahr:152 8c
Course #1. I ran on the Stoll Park map. I used control locations from the Backwoods clinic. I began by running the odd controls, then did the evens. Felt ok.
orienteering 6:00 [3] ***
ahr:155 7c
Course #2 was on the JCCC map. I ran on the section that Dick N. is working on.
orienteering 10:00 [3] ***
ahr:157 6c
Course #3 at Sar-Ko-Par. I used a map from a PTOC sprint (last summer?). I ran parts of the course backwards. The course and terrain felt surprisingly unfamiliar. Part of that is because I was concentrating well on the map reading.
orienteering 13:00 [3] ***
ahr:154 4c
Course #4 was at SMP. I used control locations from the Possum Trot last year. I stood still for a few seconds at one spot trying to make sense of the map. I was starting to feel worn.
orienteering 12:00 [4] ***
12c
Course #5 was control picking at Bonner Park (the course was designed to emphasize direction changes). Warming up felt tough. As I started running, my legs felt a bit run down. I kept a decent effort, but was not moving very well.
At the end I felt good. It wasn't really all that much running, but something about running on 5 different maps made it seem a bit different . I was hungry, too.
At the end I felt good. It wasn't really all that much running, but something about running on 5 different maps made it seem a bit different . I was hungry, too.
Saturday Nov 22, 2008 #
running 10:00 [2]
Easy warm up jogging. It was good to jog a bit to get a sense of the temp for running. It felt cold standing around, but moving felt good so I knew I needed a bit less warm clothing than I might otherwise have selected.
orienteering race 43:00 [4] ***
15c
PTOC meet on the brand new version of the Tall Oaks map. The new version is a big improvement and Paul put a lot of work into mapping the undergrowth (which let you pick your way through the forest a little better).
I had a nice run. I was working on my leaving-the-control process and it seemed to go pretty well.
Joe Barrett ran the same course in 60 minutes (or so). The course wasn't super difficult, but that's a good run for an M12.
We left when Mary mentioned she was getting a little cold. Pete hadn't come in yet. He must have been making some mistakes.
I had a nice run. I was working on my leaving-the-control process and it seemed to go pretty well.
Joe Barrett ran the same course in 60 minutes (or so). The course wasn't super difficult, but that's a good run for an M12.
We left when Mary mentioned she was getting a little cold. Pete hadn't come in yet. He must have been making some mistakes.
other 20:00 [2]
When I got home I did a little rowing. It seemed like the responsible thing to do.
Friday Nov 21, 2008 #
orienteering 50:00 [2] ***
6c
I ran the north part of Mary's SMP long-flat test course. It was dark, a good test for the new lamp. I actually spent a lot of time thinking about the lamp which lead to a couple of little booms (running without a compass probably didn't help). Nice run and a lot of fun.
Thursday Nov 20, 2008 #
orienteering 35:00 ***
15c
Testing Mary's draft KS champs course at JCCC. The campus has lots of lights, so it was sort of a half-night-O'. It was dark enough that a lamp was needed, but not so dark that it felt like night O. I thought the courses were a lot of fun.
Nadim was in town, so he ran the courses, too. We went out for dinner after run.
Nadim was in town, so he ran the courses, too. We went out for dinner after run.
Wednesday Nov 19, 2008 #
Note
Not only is today "GIS Day," today is also 25 years since the day before the day after.
other 20:00 [2]
Kind of a long day. I squeezed in a bit or rowing.
Tuesday Nov 18, 2008 #
running 50:00
Nice run on the river trail. I'm not going to lie to you, it was a nearly perfect night for a run - clear, cool, and the wind died down soon after I began running.
One of the fun things about running at night is that you see some new animals. Last week I saw a skunk on the trail for the first time. Tonight, I saw an owl. I also saw the usual - tvattbjornar and possums.
After a good warmup, I put in 10+ at an honest effort.
One of the fun things about running at night is that you see some new animals. Last week I saw a skunk on the trail for the first time. Tonight, I saw an owl. I also saw the usual - tvattbjornar and possums.
After a good warmup, I put in 10+ at an honest effort.
Monday Nov 17, 2008 #
Note
Feeling a little off. Think I'll go to sleep now.
Sunday Nov 16, 2008 #
orienteering 1:30:00 [2] ***
16c
I set tapes out for Mary's annual SMP "long flat" course. The course is 10.5 km, with a mix of forest and trail running. Nice day to be out in the woods - temp around 50 and sunny.
I'm breaking in a new pair of O' shoes and got a hot spot on my right heel.
I'm breaking in a new pair of O' shoes and got a hot spot on my right heel.
Saturday Nov 15, 2008 #
other 30:00 [2]
I was about to sit down and watch the KU-Texas game on TV when I decided that the responsible thing to do would be to watch while rowing.
orienteering 50:00 [3] ***
15c
I ran Mary's hilly Wyandotte course. I kept a steady effort, well below a race effort. The course felt rougher than last year's. I need a good bit more hill training and time in the terrain.
Friday Nov 14, 2008 #
other 20:00 [2]
Enough to break a good sweat on the land boat. I spent the time watching the season's first Bill Self Show.
Note
I did a bit of low intensity fieldchecking on the downtown map. I felt the need to add some volume to the map. The easiest way to do that was to expand the mapped area into Old West Lawrence. The fieldchecking goes quickly because all it really takes is walking up all of the alleys to make sure the garages are all on the base map and make sure the alleys are passable. I covered the area of Tennessee west to Louisiana and 6th south to 8th.
I should be able to draft the new area this weekend.
We had some strange weather in the afternoon - a few minutes of serious sleet while the sun was shining. In the distance you could see a rainbow (or was it a sleetbow?).
I should be able to draft the new area this weekend.
We had some strange weather in the afternoon - a few minutes of serious sleet while the sun was shining. In the distance you could see a rainbow (or was it a sleetbow?).
Thursday Nov 13, 2008 #
running 45:00 [2]
Short, easy run on the river trails with the head lamp. I saw a big tvattbjorn.
When I got home I looked at Attackpoint and was suprised to see that Gene ran more than I did today. That's good news.
When I got home I looked at Attackpoint and was suprised to see that Gene ran more than I did today. That's good news.
Wednesday Nov 12, 2008 #
other 30:00 [1]
A little bit of time on the land boat seemed just about right.
Tuesday Nov 11, 2008 #
Note
I was the 8th placed human in the race this weekend:
http://psychowyco.com/2008VetsDayRun.pdf
The winner ran a time that impresses me.
http://psychowyco.com/2008VetsDayRun.pdf
The winner ran a time that impresses me.
running 1:00:00 [2]
I ran in the dark on the river trails. Fun. Good weather for a run - just below 50 and a light drizzle.
My legs felt a bit shot from the weekend. My left foot was a little sore.
My legs felt a bit shot from the weekend. My left foot was a little sore.
Sunday Nov 9, 2008 #
orienteering 1:15:00 [2] ***
9c
I did a corridor course at Kill Creek. I left the corridor when it took me across the main stream (which must be Kill Creek, I guess) at a place where the water was knee deep. I didn't feel like getting my feet wet and figured I could find a place to cross without getting wet. I could have (probably should have) gone back to the bridge. But, I just worked my way along the stream looking for a place to cross. The best I could do was a spot where it was just over the tops of my shoes.
The course was fun and managed to avoid the really crappy stuff.
The course was fun and managed to avoid the really crappy stuff.
running 50:00 [2]
After the O' practice I ate a Gu and then did some trail running. I carried the map and read it quite a bit, but I wouldn't log this as O' training.
Does PTOC have a newer version of the map? (I was running with a 2004 version). There are a lot of trails that weren't on my map.
I saw 5 other trail runners.
Legs felt a little slow but not bad at all. I'd expected to feel more drained from yesterday's run.
Does PTOC have a newer version of the map? (I was running with a 2004 version). There are a lot of trails that weren't on my map.
I saw 5 other trail runners.
Legs felt a little slow but not bad at all. I'd expected to feel more drained from yesterday's run.
Saturday Nov 8, 2008 #
running 15:00 [2]
Easy jogging to warm up and check out the first sections of the trail. I turned my ankle on a downhill and decided that I'd wear the active ankle during the race. I also decided to wear two shirts rather than just one (temp was mid 30s and a wind, but in the forest the wind wasn't so bad).
running race 38:57 [4] 6.09 km (6:24 / km)
ahr:169
Trail Nerds race at Wyandotte. The course was fun - hilly for around here. I ran pretty well on the downhills and flats, but struggled with the uphills. The distance was advertised as 4 miles. My gps shows 6.09 km. Either way, my pace isn't impressive. But it felt like a pretty good effort. I ran in O' shoes and wore the active ankle. Both helped on some of the trails (especially the side-hill sections of the hobo trail).
Friday Nov 7, 2008 #
Note
I think I might run the trail race at Wyandotte tomorrow. Assuming I wake up on time, I'll go.
In other news, I had a phone call from an epidemiologist this morning. Turns out there's been some sort of illness outbreak (probably a norovirus, I think) among people who attended the luncheon I spoke at in Topeka on Tuesday. I'm glad I didn't get sick.
In other news, I had a phone call from an epidemiologist this morning. Turns out there's been some sort of illness outbreak (probably a norovirus, I think) among people who attended the luncheon I spoke at in Topeka on Tuesday. I'm glad I didn't get sick.
Thursday Nov 6, 2008 #
orienteering 1:00:00 ***
11c
O' practice at SMP. I spent most of the day in KC at a "purchasing card forum." As soon as it ended, I went to SMP. I got there early enough that I was able to run without a headlamp.
One of the big open areas is full of spear grass. Yuck. I hate spear grass.
I think it might be worth putting together a short reflexrunda in some of the nicer forest at SMP.
One of the big open areas is full of spear grass. Yuck. I hate spear grass.
I think it might be worth putting together a short reflexrunda in some of the nicer forest at SMP.
other 20:00 [2]
Some time on the rower. My left arm feels a bit sore from the flu shot.
Wednesday Nov 5, 2008 #
Note
Got my flu shot today.
Tuesday Nov 4, 2008 #
other 20:00 [2]
I started the day with a little time on the rower.
running 1:10:00 [2]
ahr:128
Easy jogging on the river trails. My re-repaired headlamp worked fine.
I saw 3 MTB riders on the trail. It is good to see other people using the trails at night. It increases the odds that the river-trail-mountain-lion won't attack me.
The run was ok but I had a little trouble breathing.
I saw 3 MTB riders on the trail. It is good to see other people using the trails at night. It increases the odds that the river-trail-mountain-lion won't attack me.
The run was ok but I had a little trouble breathing.
Note
I see other logs with election notes, so I should add mine. I brought some work home with the idea of working for at home until 9:15 or so when the lines were supposed to be short. At about 9:15 I headed over to the school to vote. I had to park a good block+ away and the line was across the gym, the length of the hall, along the sidewalk, and half way across the parking lot.
I had a meeting in Topeka at 11:30, so I knew I couldn't afford an hour wait. So I didn't wait in line.
After work I thought about getting back to the school and voting before the polls closed at 7. But, I also thought about running. I decided to run.
I feel moderately bad that I didn't vote. On the other hand, I was quite confident in the results (and they seem to be coming in as I expected...though I haven't checked the state gaming proposition).
I had a meeting in Topeka at 11:30, so I knew I couldn't afford an hour wait. So I didn't wait in line.
After work I thought about getting back to the school and voting before the polls closed at 7. But, I also thought about running. I decided to run.
I feel moderately bad that I didn't vote. On the other hand, I was quite confident in the results (and they seem to be coming in as I expected...though I haven't checked the state gaming proposition).
Monday Nov 3, 2008 #
running 35:00 [2]
The plan was to do a river trail jog, testing my newly repaired headlamp. I put the battery carrier on and turned the lamp on - it worked! I then moved my arms around a bit, caught the wire, and pulled the wires out of the plug. Arrrrg. I did a short run with the little Petzl, but I missed my Silva lamp. I'll see if I've got enough of the parts to re-repair the lamp.
Sunday Nov 2, 2008 #
other 30:00 [2]
A little rowing. I worked pretty hard. I had the Giants game on TV and worked hard during the commercials. There seemed to be a lot of commercials.
I didn't do any other training today. But, I repaired my headlamp (hopefully it'll hold when I get out in the forest) and did a little drafting on the downtown map.
I didn't do any other training today. But, I repaired my headlamp (hopefully it'll hold when I get out in the forest) and did a little drafting on the downtown map.
Saturday Nov 1, 2008 #
Event: Fleming Park - Day Event
Event: Fleming Park Night Rogaine
orienteering 55:00 [4] ***
13c
PTOC red course at Blue Springs Lake. I tried to run smoothly in the terrain. I didn't feel like I was doing a very good job of it. More running in the terrain will fix that.
Here is the route:
http://okansas.blogspot.com/2008/11/quickroute-fro...
Here is the route:
http://okansas.blogspot.com/2008/11/quickroute-fro...
orienteering 1:15:00 ***
7c
My plan was to start the 4-hour night rogaine (there was also a 12-hour version) and put in 90-120 minutes of night O'. 25 minutes into the run, the wire got yanked out from the plug the connects the battery to the lamp. Fortunately, I had a little Petzl LED lamp with me. I spent a few minutes trying to fix the lamp but couldn't get the wire to stay in place. I decided to cut my plan a bit short and get back to the finish, picking up a few controls along the way. The little Petzl is good for what it is, but it doesn't give enough light to move through the terrain very well. It gives enough light to run on the trails, so I was able to move relatively well when I was on a trail.