Training Log Archive: ebuckleyIn the 31 days ending Mar 31, 2007:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| 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 | Mo | Tu | We | Th | Fr | Sa | ||||||||||||||||||||||||||||||||||||||||||||||||||||||
Saturday Mar 31, 2007 #
Terrain (Grass) 20:00 [2]
Warmup.
Orienteering race (Woods) 1:30:22 [4] *** 12.6 km (7:10 / km) +480m 6:01 / km
26c
Blue course at Fair Hill/Little Egypt (1:10). Fun course. Lots of hard running (no surprise there). A bit sloppy in traffic. I wasn't so much distracted by other runners' routes but I just didn't read the map as well when others were around. Something like 5 minutes total error, which is a lot for this park. Not sure how my routes were - I'll have to wait for splits to be posted.
Update: Looks like my boom at 9 wasn't nearly as bad as I thought. I only lost 1:45 to the fast split. I was thinking it was more like a 3-4 minute error. Other than that, all the legs look OK, just slightly slower. I guess I'll move this one into the "good" column (although that means accepting that "good" is still a fair piece off the winning time on Blue). Finished 11/28.
Update: Looks like my boom at 9 wasn't nearly as bad as I thought. I only lost 1:45 to the fast split. I was thinking it was more like a 3-4 minute error. Other than that, all the legs look OK, just slightly slower. I guess I'll move this one into the "good" column (although that means accepting that "good" is still a fair piece off the winning time on Blue). Finished 11/28.
Terrain (Grass) 12:00 [2]
Warmup for sprint.
Orienteering race (Woods) 16:01 [4] *** 2.7 km (5:56 / km) +60m 5:20 / km
12c
Sprint at Fair Hill/Sawmill Rd (1:5). Fun little sprint. All woods navigation except for the last couple minutes. Too bad it doesn't count for much because it's probably the best sprint I've run. Good focus and very accurate. Held back on the effort since I'd like to have some legs for tomorrow. Don't know that I could have stayed in contact if I was going any faster anyway.
Update: FInished 6/101. Something to be said for staying clean rather than running all out.
Update: FInished 6/101. Something to be said for staying clean rather than running all out.
Friday Mar 30, 2007 #
Orienteering (Woods) 34:00 [2] ***
7c
Model event at Fair Hill (1:10) plus a little extra jogging around. Woods are fast fast fast, even by St. Louis standards. I tried out the medium green and found it to be quite runnable. The thorns are nasty, but easily avoided.
Thursday Mar 29, 2007 #
Orienteering (Woods) 1:42:00 [2] ***
14c
Another dismal session on Hammond Hill (1:15). I'm not sure what it is about Dominie's maps that I have so much trouble staying in contact, but I just make a mess of them. I think I need to do a solid week of technical work on these maps and come to terms with them. Oh, well, not this trip - we head to DVOA tomorrow.
Wednesday Mar 28, 2007 #
Running (Road) 1:34:00 [2]
Early morning run in Ithaca. Original plan was to run up Buttermilk Falls and pick up the Finger Lakes Trail. When I got to Buttermilk, it was still dark, so I ran out to Treman Park instead. It was light enough there, but the trails were closed due to ice. I figured if Treman was closed, Buttermilk certainly would be also, so I ran the railroad tracks to Blakeslee Hill and ran up that. Then I cut over to Buttermilk and found that the rim trail was open. I took that back down. Looking down on the gorge trail, I noted that the closures were not a case of overzealous rangers; the gorge trail was impassible without crampons. Finished up by running in on the old quarry railroad grade.
Terrain (Trail) 39:00 [2]
Off-road component of the above run.
Tuesday Mar 27, 2007 #
Note
(rest day)
Family day in Ithaca, and a good one at that.
Monday Mar 26, 2007 #
Running (Road) 1:58:00 [2]
Early morning run in Horseheads, NY. Unusually low levels of motivation for this one. The fact that the first few miles were along a busy road populated by strip malls and car dealerships didn't improve matters. Then I got to Harris Hill which, aside from being a pretty stiff effort, brought back some pleasant memories from High School because it's where I learned to fly gliders. Went up past the soaring field and then back into town via a road that took five miles to lose the altitude I gained in just over one. That made for a nice fast finish and by the end of the run I was glad I got out.
Sunday Mar 25, 2007 #
Note
(rest day)
Got as far as Erie last night only to find that they've built a new Casino there so there's no excess motel capacity. Pushed on to Findley Lake, NY. Baby-O traveled particularly well. While we stopped to eat, I saw some of the KU/UCLA game on TV and tried to imagine Spike's reactions.
Today, we'll be hitting some Finger Lakes Wineries. I think a rest day is in order. 25 map sessions in 24 days was a lot of fun. I'm calling it "March Mapness."
Today, we'll be hitting some Finger Lakes Wineries. I think a rest day is in order. 25 map sessions in 24 days was a lot of fun. I'm calling it "March Mapness."
Saturday Mar 24, 2007 #
Running (Road) 16:00 [2]
weight:175lbs
Warmup while the sun came up. Had to be back at home by 7:30 AM so we could get going on the long drive to Ithaca. Started as soon as there was enough light to read the map.
Orienteering (Park) 16:54 [4] ***
17c
Team Trials Sprint at UMSL (1:5). Clean (I ought to be, I was the course setter), but the ground was really soft from all the rain. An OK effort, but not what I was hoping for. Seems like I should be running faster given my recent road performances. More speedwork in the terrain, I guess.
Friday Mar 23, 2007 #
Note
weight:174lbs
Nothing like heat and long workouts to make a dent in the G. I'll have to be careful to drink plenty today, although I don't seem to be particularly dehydrated.
I had planned on running further yesterday and following the run with some pizza sumption, but when I got to the bird sancutary, the bathrooms were locked and the water fountain was turned off. A 3-hour run without water seemed like a really bad idea and I was tired anyway, so I just jogged back to the car.
That had me at the grocery store with my net calories for the day about 700 higher than predicted (though still quite negative). I compromised on a big salad and a South Beach mini vegi pizza. Suprisingly good for 330 calories of frozen pizza. Or, maybe I've just gone too long without eating the real deal. Anyway, nice to be making some progress. Hopefully I'll be down to an honest 172 by the end of April and can stop starving myself. The road trip next week will be tough - I always gain on the road.
I had planned on running further yesterday and following the run with some pizza sumption, but when I got to the bird sancutary, the bathrooms were locked and the water fountain was turned off. A 3-hour run without water seemed like a really bad idea and I was tired anyway, so I just jogged back to the car.
That had me at the grocery store with my net calories for the day about 700 higher than predicted (though still quite negative). I compromised on a big salad and a South Beach mini vegi pizza. Suprisingly good for 330 calories of frozen pizza. Or, maybe I've just gone too long without eating the real deal. Anyway, nice to be making some progress. Hopefully I'll be down to an honest 172 by the end of April and can stop starving myself. The road trip next week will be tough - I always gain on the road.
Running (Road) 1:06:00 [2]
Lunchtime over to Tower Grove and back. Route back wasn't very good and I got stuck on some dead ends. Almost missed my 1:30 meeting.
Orienteering (Park) 20:00 [3] ***
20c
Direction practice at Tower Grove. Not quite tempo intensity, but definitely faster than my normal jog.
Thursday Mar 22, 2007 #
Gym (Cardio) 24:00 [2]
weight:178lbs
Warmup/dn on the elliptical at lunch.
Gym (Weights) 18:00 [4]
2 sets, moderate, upper only.
Orienteering (Woods) 59:00 [3] ***
20c
More HTFU work, this time at Forest 44 (1:15). Just as thick as last time but with the addition of thorns, heat, and dead legs from yesterday. Map.
Terrain (Woods) 1:09:00 [2]
Then I took the culvert under the interstate and ran around the woods of Lone Elk for a while. Was fun and just a bit weird to be neither navigating or following a trail - not that there's any chance of getting lost at Lone Elk. I wondered where all the Elk were as I had covered just about the whole park and not seen any. Then I came over a spur and found the whole herd down in a big reentrant. Two rather imposing males with giant horns quickly took up position and it occurred to me that this might end badly, but they just kept an eye on me.
Wednesday Mar 21, 2007 #
Terrain (Woods) 20:00 [2] **
weight:181lbs
Jogging to start from finish parking area.
Orienteering (Woods) 1:06:00 [4] ***
12c
First 12 controls of the Team Trials Blue course at Hawn (1:15). Wanted to run the whole course, but I was worried that I'd get locked in (the sign said they closed the gate at sunset - I was expecting it would be sunset + 1/2 hour like most other State Parks). Anyway, I noticed my concentration lagging as I tried to figure out if I had time to finish the course, so I decided not to spoil a good outing and call it quits.
Probably just as well since I ran it like a race and didn't bring any water. I felt OK, but the latter part might have been ugly with temps hitting 80 today. I am pretty happy with how my spilts stack up against the real field (although such after the fact performances are always suspect).
Probably just as well since I ran it like a race and didn't bring any water. I felt OK, but the latter part might have been ugly with temps hitting 80 today. I am pretty happy with how my spilts stack up against the real field (although such after the fact performances are always suspect).
Orienteering (Woods) 36:00 [2] ***
6c
Jogged back to the finish, hitting some of the later controls along the way. Turns out I had plenty of time; the sun just seemed lower because I was in the valley.
Tuesday Mar 20, 2007 #
Orienteering (Woods) 1:33:00 [2] ***
27c weight:183lbs
Control picking at St. Francios (1:15).
With another easy day on tap I figured I'd work on reading rock features. I'm not too good at this, probably because we have so little distinctive rock. St. Fran is the exception - it's got rock everywhere. I'm not sure if coming to terms with Beck's representation is a good thing, but at least it got me thinking about the black marks on the map. I actually maintained pretty good contact.
Finished up by running the Chase course that Rick set several years back. Interestingly, I did it considerably faster than I did in the meet without even breathing hard. I remember some rather embarassing mistakes in the meet.
With another easy day on tap I figured I'd work on reading rock features. I'm not too good at this, probably because we have so little distinctive rock. St. Fran is the exception - it's got rock everywhere. I'm not sure if coming to terms with Beck's representation is a good thing, but at least it got me thinking about the black marks on the map. I actually maintained pretty good contact.
Finished up by running the Chase course that Rick set several years back. Interestingly, I did it considerably faster than I did in the meet without even breathing hard. I remember some rather embarassing mistakes in the meet.
Monday Mar 19, 2007 #
Orienteering (Park) 33:00 [2] ***
31c
Control picking at Laumeier (1:5). Jogged really slow as my legs are very much in need of recovery. I don't know how SLOC is going to put a meet on here this summer - the map is ridiculously out of date.
Saturday Mar 17, 2007 #
Terrain (Grass) 33:00 [2]
AM: Warmup/dn.
Orienteering race (Woods) 23:00 [4] *** 2.9 km (7:56 / km) +140m 6:23 / km
15c
Pig Sprint at French Park (1:5). Sloppy through 4 (including a whopper at 4), pretty good after that. Finished mid-pack again. More like a middle course than a true sprint - winning time was nearly 18 minutes and most of the legs were technical woods legs.
Terrain (Grass) 36:00 [2]
PM: Warmup/dn.
Orienteering race (Park) 21:47 [5] *** 2.9 km (7:31 / km) +150m 5:58 / km
14c
Pig Sprint at Burnett Woods (1:4). This one was all good.
Friday Mar 16, 2007 #
Event: Flying Pig XI
Terrain (Grass) 32:00 [2]
weight:179lbs
Warmup/dn.
Orienteering race (Woods) 47:16 [4] *** 5.4 km (8:45 / km) +290m 6:54 / km
19c
The Short Pig at Miami Whitewater North (1:10). First time back on Blue in a loooong time. Finished mid-pack.
Good: Speed through the woods, focus, strong middle section (5-9).
Not so good: rough in the really detailed area (15 & 17 - lost about 2 minutes).
Bad: Really dumb parallel error on an easy control (#10) for 2:30 lost.
Overall, a good outing, especially considering my checkered history on the Friday Pig events, but definitely room for improvement.
Good: Speed through the woods, focus, strong middle section (5-9).
Not so good: rough in the really detailed area (15 & 17 - lost about 2 minutes).
Bad: Really dumb parallel error on an easy control (#10) for 2:30 lost.
Overall, a good outing, especially considering my checkered history on the Friday Pig events, but definitely room for improvement.
Thursday Mar 15, 2007 #
Running (Road) 32:00 [2]
weight:180lbs
Lunchtime run with David Welsh over to Lafayette Park and back.
Orienteering (Park) 12:00 [2] ***
13c
Then we ran a "proof of concept" sprint course on the Lafayette base map (1:4). Ran at an easy pace.
Orienteering (Park) 42:00 [2] ***
9c
Setting controls for the Forest Park Sprint plus some jogging around on the map.
Terrain (Park) 30:00 [2]
Control pickup with David Frei and Doug Nishimura. We ran the course easy and didn't even look at the map (mainly because the sun was down so we couldn't much read it).
Wednesday Mar 14, 2007 #
Orienteering (Woods) 1:06:00 [3] ***
20c weight:179lbs
Four downhill control picking courses at Greensfelder (1:15). Jogged real slow back up the ridges. Fun to go real fast down knowing that I wasn't going to suffer for it going back up. I think my high-speed map reading is getting better, although I still had to stop a couple times.
Tuesday Mar 13, 2007 #
Running (Trainer) 30:00 [2]
weight:180lbs
Warmup/dn.
Running race (Trainer) 5:19 [5] 1.0 mi (5:19 / mi)
So, the fitness center at work does these competitions each month. Usually they’re based on something that no self respecting runner would be any good at, like pull-ups (I can do 2 or 3, the winner did 38). So, just when I’m thinking, “Gee, why don’t they test anything I’m good at?” this month’s contest comes out and it’s 1 mile on the treadmill.
Now, this is not the best month to be sliding in another hard effort, but how can I pass that up? I decided I could do it today and still recover for the Pig. I didn’t want to do it at lunch because then I’d be fried for this afternoon’s workout. I didn’t really want to do it right when I got in at 6AM, either. So, I invented an appointment on my calendar and went down there a bit after 9.
Ran OK – might have been able to shave off a couple more seconds, but the treadmill only goes to 12 MPH, so I couldn’t turn the speed up any faster in the last 200m. Warmed down and noticed that I had better move it or I was going to miss my 10AM meeting. Five minutes in an ice-cold shower wasn’t nearly enough time to stop sweating and this is a “business” environment (as in buttoned collar and tie), so I showed up at the meeting a bit damp. Nobody said anything so either people already have a pretty low opinion of my appearance or maybe they thought I had just finished chewing somebody out (I’m actually not one for loud reprimands, but folks often assume otherwise, me being from New York City and all).
Now, this is not the best month to be sliding in another hard effort, but how can I pass that up? I decided I could do it today and still recover for the Pig. I didn’t want to do it at lunch because then I’d be fried for this afternoon’s workout. I didn’t really want to do it right when I got in at 6AM, either. So, I invented an appointment on my calendar and went down there a bit after 9.
Ran OK – might have been able to shave off a couple more seconds, but the treadmill only goes to 12 MPH, so I couldn’t turn the speed up any faster in the last 200m. Warmed down and noticed that I had better move it or I was going to miss my 10AM meeting. Five minutes in an ice-cold shower wasn’t nearly enough time to stop sweating and this is a “business” environment (as in buttoned collar and tie), so I showed up at the meeting a bit damp. Nobody said anything so either people already have a pretty low opinion of my appearance or maybe they thought I had just finished chewing somebody out (I’m actually not one for loud reprimands, but folks often assume otherwise, me being from New York City and all).
Orienteering (Woods) 56:00 [2] ***
17c
HTFU training at Queeny (1:10). In anticipation of the Fair Hill meet, I set a bunch of legs that ran across fields and then into the nasty stuff for the control. Tried to keep pace decent even in the medium green (which is rapidly moving towards dark green). Actually a fun session, even if it did draw some blood.
Note
Almost 80 today. Took Baby-O to the pool when I got back.
Monday Mar 12, 2007 #
Running (Road) 50:00 [2]
weight:181lbs
Lunchtime run from AGE. Basically connecting the three parks in the next post.
Terrain (Park) 47:00 [2]
Ran around Lafayette Square to see if there was enough feature density to put on a sprint there. Answer: yes, but barely. Then a loop around Tower Grove and finally some running on the SLU campus.
Orienteering (Woods) 50:00 [2] ***
18c
After work went to Cliff Cave (1:7500) and ran a course with fairly obvious attack points and then fine nav into the control. Leaves aren't out yet, but Cliff Cave is already slow with low visibility so it was a pretty ideal setting for this workout.
Note
Daylight savings and a 70 degree day so the only reasonable thing to do was grill up a couple of steaks and bust out some more wine!
Sunday Mar 11, 2007 #
Terrain (Trail) 28:00 [2]
weight:180lbs
Original plan was to train at night, but then Kate got a call from a friend who wanted her to come over this evening, so that moved the training to the late afternoon. The problem is, I found out about this in the late afternoon after having downed a fair bit of wine. Wasn't really sure what to expect; I was a little woozy during the warmup.
Orienteering (Woods) 29:00 [2] ***
17c
But it turns out you can be fairly accurate even when buzzed. I ran a control picking course at Lone Elk (1:7500). My running form was nothing I'd care to take into competition, but I didn't miss any controls by more than a few seconds. Of course, Lone Elk is pretty easy nav, but the map looks an awful lot like the preview map of Burnet Woods I just got from OCIN, so it should be good prep for this weekend.
Saturday Mar 10, 2007 #
Running (Road) 18:00 [2]
weight:178lbs
Warmup/dn.
Orienteering (Woods) 20:38 [4] *** 2.5 km (8:15 / km) +95m 6:56 / km
14c
Emmenegger Test Loop (1:10). PR! Surprising, since I left my spikes at home by accident. One face plant due to lack of traction and a couple slips, but overall I was surprised how fast I could get through the woods with regular running shoes.
Friday Mar 9, 2007 #
Orienteering (Woods) 1:38:00 [2] ***
19c weight:179lbs
Long legs mixed with control picking at Meremac (1:15). Trying to train shifting gears between rough nav and attacking the control. Map.
Thursday Mar 8, 2007 #
Gym (Cardio) 12:00 [2]
weight:179lbs
Lunchtime warmup on the elliptical.
Gym (Weights) 18:00 [5]
Warmup and heavy set, upper only.
Orienteering (Woods) 1:13:00 [2] ***
32c
Legs felt a bit better today, but still not good enough for the Test Loop. So, I contented myself with a control picking course at Rockwoods (1:15) with one long leg thrown in halfway just for some variety. Too bad my legs are shot because this was a PR kind of day: cool, dry, and fast woods.
Wednesday Mar 7, 2007 #
Gym (Cardio) 24:00 [2]
weight:178lbs
Legs are trashed. I guess the Sunday/Monday combo was a bit much only 2 weeks after the marathon. Did an high-RPM workout on the elliptical at lunch to get some life back in them.
Orienteering (Park) 26:00 [2] **
9c
Checked the sprint course at Forest Park (1:5). A few things have changed, but nothing that mandates remapping.
Tuesday Mar 6, 2007 #
Terrain (Trail) 29:00 [2] *
weight:178lbs
An easy day is clearly in order. Jogged around Castlewood between courses. I've introduced a new training mode: Terrain. I've decided to separate out all my running on soft/uneven surfaces. This will replace the old "Map Running" category and also bring in trail running with or without a map. I'll recategorize back to the start of this year.
Orienteering (Woods) 24:00 [2] ***
21c
Two short courses on the Castlewood (1:15) flood plain. Easy pace.
Monday Mar 5, 2007 #
Gym (Weights) 21:00 [3]
weight:180lbs
Had my body comp checked at the fitness center. They used proper technique with calipers, so I think it's a reliable reading. Interestingly, my lean mass has hardly changed since my peak years. I would have expected more muscle loss. Current lean weight is 165 pounds, so 170-172 (3-4% bf) seems like a reasonable target weight.
Since I was already dressed, I went ahead and did a couple quick sets on the upper body machines.
Since I was already dressed, I went ahead and did a couple quick sets on the upper body machines.
Terrain (Trail) 1:51:00 [2]
Chubb trail from Tyson to Lone Elk then back to the picnic table where I stashed my map.
Between yesterday's race and the 25-degree increase in temps, I had no legs for this one at all. Of course, that was the point. I was trying to train my ability to stay focused when I'm tired. So I immediately continued with...
Between yesterday's race and the 25-degree increase in temps, I had no legs for this one at all. Of course, that was the point. I was trying to train my ability to stay focused when I'm tired. So I immediately continued with...
Orienteering (Woods) 53:00 [2] ***
20c
Super hilly control picking course at Tyson. Did a fair job of staying focused - just one boom and not a particularly bad one at that.
Sunday Mar 4, 2007 #
Terrain (Trail) 19:00 [2]
weight:179lbs
Warmup with David.
Orienteering race (Woods) 1:02:31 [4] *** 7.8 km (8:01 / km) +220m 7:01 / km
12c
SLOC Red course at Cuivre River (1:15). Fun course. Fast woods and not too much climb. Lot's of opportunities to take handrail routes and blast. One boom for about 2 minutes lost and a couple tentative approaches. Cleaner than I expected given how little nav practice I've done lately.
David ran the 6-hour in KC yesterday, so he was off the pace a bit. Almost makes me feel bad about taking the death match point (now 3-0). Almost. Rob Wagnon turned a surprisingly strong run for an unofficial 3rd (he ran the course backwards, but I don't think that helped much). Maybe he's been training more than his log suggests.
David ran the 6-hour in KC yesterday, so he was off the pace a bit. Almost makes me feel bad about taking the death match point (now 3-0). Almost. Rob Wagnon turned a surprisingly strong run for an unofficial 3rd (he ran the course backwards, but I don't think that helped much). Maybe he's been training more than his log suggests.
Note
Well, I knew it was a decent run, but that 7/K just seemed mighty fast. When measuring for splits I found the problem: it was only 7.8K, not 8.8. Still a good run, but a bit more in line with expectations.
Saturday Mar 3, 2007 #
Running (Road) 51:00 [2]
weight:180lbs
Over to park and back.
Orienteering (Woods) 24:00 [2] ***
15c
Short control picking course at Creve Coeur Lake (1:10). Used the upper part of the park (where the map isn't quite so out of date) and the woods along the ridges. Walked the steep stuff to save my legs for tomorrow.
Friday Mar 2, 2007 #
Orienteering (Woods) 1:11:00 [2] ***
27c weight:179lbs
Control picking at Babler.
Thursday Mar 1, 2007 #
Orienteering (Park) 48:00 [3] ***
40c
3 short courses (6-9 minutes) at Tilles (1:4000). Ran them like cruise intervals with 4 minutes easy jogging between. Time also includes warmup/dn.
Swimming (Pool) 20:00 [2]
Easy laps plus some drills. Mama and Baby-O played on the other side of the pool.