Training Log Archive: AliCIn the 30 days ending Nov 30, 2012:
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Friday Nov 30, 2012 #
Note
Ug, terrible level of training. Work-overwhelmed. Gave a hopefully good talk at UVa/NRAO though yesterday, and was definitely very good to talk with lots of other astronomers there. Hopefully I am really 100% over illness at least!! (Or this weekend might kill me...)
7 PM
Strength 1:57 [3]
Orienteering 55:45 4.59 mi (12:09 / mi) +281m 10:12 / mi
17c
US Night-o Champs by OCIN @ Mt. Airy
A good race, a fumble at 2 (didn't see the ditch that's mostly under the number 2, but really, I shouldn't have been there anyways) and a not-excellent route to 13. Other than that, pretty straight and sure, and tried to keep up the running fast! I was happy to beat all the guys on a long leg we shared. =) My throat was a bit surprised by the effort, a bit wheezy from recent illness.
A good race, a fumble at 2 (didn't see the ditch that's mostly under the number 2, but really, I shouldn't have been there anyways) and a not-excellent route to 13. Other than that, pretty straight and sure, and tried to keep up the running fast! I was happy to beat all the guys on a long leg we shared. =) My throat was a bit surprised by the effort, a bit wheezy from recent illness.
Tuesday Nov 27, 2012 #
4 PM
Rollerskiing 31:02 3.51 mi (8:50 / mi) +40m 8:32 / mi
ahr:119 max:162
Baby specific strength workout. Bundled the heck up (high temp was 36 today, I'm going to have to get tougher) and headed out. Super-easy, just 4x triceps and single-stick, and twice full double-pole. Just don't want the arms to totally lose their strength as I have a week and a half of traveling ahead, probably with little chance to rollerski (but maybe in OCINland?)
C • rski 8
Strength 3:55 [1] 0.0 mi
Hammies, 3 x 12s
Monday Nov 26, 2012 #
Note
Trying to become healthy again. The illness kinda came back with a vengeance after the 5 mile, boo. Mom started me on antibiotics, because most likely a sinus infection. Took yesterday off to try to let immune system do it's thing, probably today too, will just do some mild core or something!
C • Oh no! 10
Saturday Nov 24, 2012 #
8 AM
Running 9:12 0.69 mi (13:15 / mi) +71m 10:03 / mi
ahr:137 max:151
Orienteering 45:54 2.35 mi (19:32 / mi) +205m 15:22 / mi
ahr:131 max:156
Contours-only at Blue Mountain (from US pre-NAOC training camp). Good fun, mostly did ok, I think, two zones I became unsure about things. The deal in common with those two times was littler features being necessary to ID (and really tell which little hills were versus weren't mapped).
Orienteering 15:59 0.62 mi (25:46 / mi) +60m 19:49 / mi
ahr:122 max:147
And just a little bit of corridor-o before it was time to scamper back to car to head into the city for New York Phil concert times! I was pretty slow at this, but it was also filled with cliffs...
Running 13:51 1.53 mi (9:02 / mi)
ahr:134 max:154
Friday Nov 23, 2012 #
3 PM
Orienteering 1:01:55 3.8 mi (16:18 / mi) +303m 13:03 / mi
ahr:140 max:166 12c
Another Turkey Trot, another day of sore legs afterwards... quads = ouchie!
Anyways, important morning task was Christmas tree-hunting with the fam. Gorgeous day for it! Here's the haul-out of our chosen tree:
Afterwards, Ian and I headed to Harriman and re-ran a loop of the 2009 Highlander (controls 7-19). I wasn't sprightly, due to sore legs, but the woods were amazing as usual, and very, very open at this time of year.
8 - Over the top, I used the flat zone before the control to lead me in.
9 - Hesitant along the slope, spent too much time trying to pick indiv boulders, should have just blasted using staying flat on slope + bearing to hill.
10 - Ug. I think I messed this up in real race and again today. I came off trail at the bend, then didn't have a fantastic plan, just thought I'd be able to ID features and close in. But that was hard! Not totally sure why, hard to figure out which nose is which? I remember trying to figure out if one was big enough to get a little hill contour, if it was rocky enough. Probably 4 min of dawdling?
11 - Went lower route at the end, and was hesitant about where to come up, surprised when Ian cruised in from high to punch at about the same time.
12 - Let Ian go ahead, I wasn't in a state to race and didn't want to push myself into doing so. Southish to marsh, then up to zone of little knolls.
13 - 14 - Straight, pretty easy.
15 - I went around left, trying to avoid green and veg. Worked well.
16 - Found an ok route for the long leg, hard to find the right boulder at the end!
17 - Ended up lower than I had planned, relocated off a distinct nose. Should have realized earlier that I was low.
18 - A bit hesitant. I saw the contours showing a distinct platform-y nose, I should have run with more confidence towards. Also the bigger-scale swoop of the contours could have given me more confidence.
Good to get out training in a rocky area again, gotta keep these skills! But I like the idea of using the contours more, rock less, rock is hard to keep track of here!
Anyways, important morning task was Christmas tree-hunting with the fam. Gorgeous day for it! Here's the haul-out of our chosen tree:
Afterwards, Ian and I headed to Harriman and re-ran a loop of the 2009 Highlander (controls 7-19). I wasn't sprightly, due to sore legs, but the woods were amazing as usual, and very, very open at this time of year.
8 - Over the top, I used the flat zone before the control to lead me in.
9 - Hesitant along the slope, spent too much time trying to pick indiv boulders, should have just blasted using staying flat on slope + bearing to hill.
10 - Ug. I think I messed this up in real race and again today. I came off trail at the bend, then didn't have a fantastic plan, just thought I'd be able to ID features and close in. But that was hard! Not totally sure why, hard to figure out which nose is which? I remember trying to figure out if one was big enough to get a little hill contour, if it was rocky enough. Probably 4 min of dawdling?
11 - Went lower route at the end, and was hesitant about where to come up, surprised when Ian cruised in from high to punch at about the same time.
12 - Let Ian go ahead, I wasn't in a state to race and didn't want to push myself into doing so. Southish to marsh, then up to zone of little knolls.
13 - 14 - Straight, pretty easy.
15 - I went around left, trying to avoid green and veg. Worked well.
16 - Found an ok route for the long leg, hard to find the right boulder at the end!
17 - Ended up lower than I had planned, relocated off a distinct nose. Should have realized earlier that I was low.
18 - A bit hesitant. I saw the contours showing a distinct platform-y nose, I should have run with more confidence towards. Also the bigger-scale swoop of the contours could have given me more confidence.
Good to get out training in a rocky area again, gotta keep these skills! But I like the idea of using the contours more, rock less, rock is hard to keep track of here!
Thursday Nov 22, 2012 #
8 AM
Running 12:20 1.21 mi (10:12 / mi)
ahr:135 max:162
Warm up, while trying to figure out where the start would be... same as always, turns out! Kinda chilly...
Running race 29:48 4.9 mi (6:05 / mi) +131m 5:37 / mi
ahr:175 max:181
Local Turkey Trot 5 mile @ Arlington HS (actually 4.9, looks like...)
And... not bad! Happy to have snuck under 30, without too much panic-effort. Last year I was 29.22, so slower for sure, but that was mostly in the last 2 miles. I think had I been pushed by another woman I could have closed at least some of that gap, as it was kinda just cruised on in without mega-pain. Good to get a hilly race in, much slower than the first 5 miles during the 10 mile race, but I think equal effort.
And... not bad! Happy to have snuck under 30, without too much panic-effort. Last year I was 29.22, so slower for sure, but that was mostly in the last 2 miles. I think had I been pushed by another woman I could have closed at least some of that gap, as it was kinda just cruised on in without mega-pain. Good to get a hilly race in, much slower than the first 5 miles during the 10 mile race, but I think equal effort.
Running 14:46 1.41 mi (10:28 / mi) +19m 10:03 / mi
ahr:140 max:151
And found the Ian for a little warm down back up the race course to cheer for Momma Crocker who was running right by Ms. Thanksgiving, all dressed up!
And happy Thanksgiving all!
And happy Thanksgiving all!
Wednesday Nov 21, 2012 #
Note
Feeling a bit better, will still not workout today in hopes of Turkey Trotting tomorrow!
Tuesday Nov 20, 2012 #
Note
(sick)
Boo. Cold came back with a vengeance last night, super-sniffly = hard to sleep, which doesn't help you get better! So will be taking today 100% off training, want to be better to be able to smell scrumptious T-day dinner!
Monday Nov 19, 2012 #
4 PM
Rollerskiing 1:03:29 9.23 mi (6:53 / mi) +25m 6:49 / mi
ahr:111 max:141
Monday double pole, nice weather (mid 50s) and cold seems to be on the mend, so a nice little training. Read maps of Boden's sprint (broken ski race), Tanndalen Middle (blizzard race) and Franklin Park US Champs Sprint (wrong-side-of-bear-cage race). Tanndalen middle was just a hard-to-read maze. Do have to keep working on map-reading skills for Kaz!!
Strength 4:46 [1] 0.0 mi
Hammies! 15s
Sunday Nov 18, 2012 #
Note
Just entered USATF Club XC Championships, in Lexington, Kentucky in 3 weeks. I'll be racing for the local running team, sponsored by the local running store, Dave's Running. I haven't raced *team* cross-country since highschool, so excited for it, and get to meet my teammates this eve at a team meeting.
I am also sure that at the championships, I will get my butt properly kicked. There's a $5,000 purse for the top team, and there are teams with names like Team USA Minnesota. Right...
I am also sure that at the championships, I will get my butt properly kicked. There's a $5,000 purse for the top team, and there are teams with names like Team USA Minnesota. Right...
11 AM
Running 30:17 2.89 mi (10:29 / mi) +15m 10:19 / mi
ahr:121 max:140
Cold continues, but not terrible, although I was an un-happy camper at 4am. Now just a mild headache and stuffiness and morning HR was 8ish beats too high (if normal is 50 or so...)
So, allowed myself out for a veerrry slow little jog. Explored Ottawa Hills floodplains, including the secret bridge and read a map of EOC in Bulgaria, Middle Final. Very nice day!
So, allowed myself out for a veerrry slow little jog. Explored Ottawa Hills floodplains, including the secret bridge and read a map of EOC in Bulgaria, Middle Final. Very nice day!
Strength 10:00 [1]
And 10 min abs, while tomato soup warmed on up. =)
Saturday Nov 17, 2012 #
9 AM
Running 2:47 0.34 mi (8:10 / mi) +1m 8:05 / mi
ahr:141 max:150
Running race 18:33 3.12 mi (5:57 / mi) +3m 5:56 / mi
ahr:171 max:178
Soooooo, I woke up and knew without a doubt I was sick. (Nose all stuffy, throat felt blah...)
But I felt energetic and the 5k race today was for a cool organization, "Girls on the Run", that runs an after school program to get young gals out and running at 7 local schools (although I think it's a national, or at least more spread program?). So I convinced myself I would just go and jog. To try to make sure I kept to that plan I a) ate a huge breakfast b) didn't allow enough time to get there and warm-up.
Then someone said 'GO' and plans went to shambles. I ran the first mile in 5.57, second in 5.49 (accurately marked, according to Garmin!) and then the last was a bit slower, pace was 6.04. Won overall (yeah girl power! =)), by probably a minute. The cheering around the course was fantastic, probably because of lots of parents. Curiously, HR is low, almost all L4, considering effort level - an effect of being sick?
There were also lots of tutus, temporary hair coloring, and such. Some similar stuff to Fast&Female? But more orientated to just activity rather than competition. Although maybe F&F young stuff is that way too, I should read up more!
Probably, I should not also go night-orienteering up in SMOC-land, but oooh so tempting!!!
But I felt energetic and the 5k race today was for a cool organization, "Girls on the Run", that runs an after school program to get young gals out and running at 7 local schools (although I think it's a national, or at least more spread program?). So I convinced myself I would just go and jog. To try to make sure I kept to that plan I a) ate a huge breakfast b) didn't allow enough time to get there and warm-up.
Then someone said 'GO' and plans went to shambles. I ran the first mile in 5.57, second in 5.49 (accurately marked, according to Garmin!) and then the last was a bit slower, pace was 6.04. Won overall (yeah girl power! =)), by probably a minute. The cheering around the course was fantastic, probably because of lots of parents. Curiously, HR is low, almost all L4, considering effort level - an effect of being sick?
There were also lots of tutus, temporary hair coloring, and such. Some similar stuff to Fast&Female? But more orientated to just activity rather than competition. Although maybe F&F young stuff is that way too, I should read up more!
Probably, I should not also go night-orienteering up in SMOC-land, but oooh so tempting!!!
Running 2:27 0.28 mi (8:41 / mi)
ahr:145 max:155
Friday Nov 16, 2012 #
7 AM
Rollerskiing 1:17:21 9.54 mi (8:06 / mi) +45m 7:59 / mi
ahr:120 max:159
Forecast low was 31, actual = 25 at 7am, brrrr... need to wear more layers! I was wearing lobster mitts and my hands still got really, really cold by the end.
Anyways, out for a morning rxc of specific strength, a great morning to do it because the local school had parent-teacher conferences so no huge at-school-time rush. 5 x everything, the final set working in two awkward skates. Read a map of, oh no, I forget the name! Ski-o with the barn from national champs 3 years ago? And then Becky's two Yale sprints that I trained with Jordan 2 summers ago.
Anyways, out for a morning rxc of specific strength, a great morning to do it because the local school had parent-teacher conferences so no huge at-school-time rush. 5 x everything, the final set working in two awkward skates. Read a map of, oh no, I forget the name! Ski-o with the barn from national champs 3 years ago? And then Becky's two Yale sprints that I trained with Jordan 2 summers ago.
Thursday Nov 15, 2012 #
6 AM
Running 15:59 1.83 mi (8:44 / mi) +2m 8:42 / mi
ahr:128 max:148
Planet Money pocasts on Post-Sandy NYC + Reinsurance and then Why Chess Shops Flock Together. Just above freezing, only the hands got too cold during the run.
Drills 7:54 [1] 0.47 mi (16:49 / mi)
ahr:118 max:129
Normal running drills.
Running 49:50 6.69 mi (7:27 / mi) +1m 7:27 / mi
ahr:152 max:169
And 2 x 12 min tempo in Wildwood, but apparently my HR didn't get all that high. Hm. Will try to make sure I'm putting out more effort next week...
8 PM
Strength 14:00 [1]
Home and did my core workout. Followed okansas's retweet earlier today to discover how much the Norweigian o-team members are training in a given year. Google Translated Version
Women's team training hours per year: 586, 606, 437, 486
My goal for 2012 is to do 390 and by AP's estimation I'll be at 372 or so... Not really elite athlete level.
But it's hard for me to figure out how to really ramp up training hours. Two-a-days are just darn hard to fit in with work. Maybe one during the week is possible, but harder especially now with such limited daylight. I guess the name of the game is try to keep all training as effective as possible, given the limited time for it!
Women's team training hours per year: 586, 606, 437, 486
My goal for 2012 is to do 390 and by AP's estimation I'll be at 372 or so... Not really elite athlete level.
But it's hard for me to figure out how to really ramp up training hours. Two-a-days are just darn hard to fit in with work. Maybe one during the week is possible, but harder especially now with such limited daylight. I guess the name of the game is try to keep all training as effective as possible, given the limited time for it!
Wednesday Nov 14, 2012 #
5 PM
Running 22:14 2.41 mi (9:13 / mi) +19m 9:00 / mi
ahr:128 max:151
Hm, daylight escaped me, so couldn't specific strength as planned... so an easy day, a little neighborhood joggeroo, making a funny pattern with my GPS track (also goes up and down the slope quite a few times!)
Drills 9:40 0.36 mi (26:52 / mi)
ahr:136 max:161
Ankle plyos, the twisty jumps are still soooo hard!
Strength 8:09 [1] 0.02 mi (6:49:53 / mi)
ahr:92 max:124
Hammies and pushups, while the water boiled for mmm potatoes.
Tuesday Nov 13, 2012 #
5 PM
Crosstrainer 15:39 [1]
ahr:114 max:125
Woo, most recent paper accepted! It'll come out on the arXiv Thursday, but in case any one wants a teaser, here's an illustrative figure:
Basically, I did bookkeeping for all the photons emitted from sets of stars of various ages. In this case, I choose a *constant* star-formation rate - the galaxy was making exactly 1 solar mass of stars per year for the past 10 billion years. Anyways, I then determine how many photons of different frequencies get intercepted by dust, and more specifically, by wee little PAH (polycyclic aromatic hydrocarbon (= poison!)) molecules. The bars show that while old stars (> 100 million years) contribute about half of all of the light emitted from stars in this model galaxy, they contribute much less to the UV, where the young, hot stars dominate.
As for the dust emission (the dust is heated by the stellar photons it absorbs and emits blackbody radiation of 20-70K), the old stars heat 34% of all of the dust emission and a full 26% of the PAH emission. Prior to this work, pretty much all PAH emission was chalked up to the very youngest stars. While the majority of it is, the old stars have their fair slice of the pie that complicates the normal interpretation (and accounting of how we measure star formation in galaxies!). The model that made this plot shows this, but most of the paper actually deals with real, live data that comes up with a similar fraction of old-star headed PAH emission.
Basically, I did bookkeeping for all the photons emitted from sets of stars of various ages. In this case, I choose a *constant* star-formation rate - the galaxy was making exactly 1 solar mass of stars per year for the past 10 billion years. Anyways, I then determine how many photons of different frequencies get intercepted by dust, and more specifically, by wee little PAH (polycyclic aromatic hydrocarbon (= poison!)) molecules. The bars show that while old stars (> 100 million years) contribute about half of all of the light emitted from stars in this model galaxy, they contribute much less to the UV, where the young, hot stars dominate.
As for the dust emission (the dust is heated by the stellar photons it absorbs and emits blackbody radiation of 20-70K), the old stars heat 34% of all of the dust emission and a full 26% of the PAH emission. Prior to this work, pretty much all PAH emission was chalked up to the very youngest stars. While the majority of it is, the old stars have their fair slice of the pie that complicates the normal interpretation (and accounting of how we measure star formation in galaxies!). The model that made this plot shows this, but most of the paper actually deals with real, live data that comes up with a similar fraction of old-star headed PAH emission.
Running 34:26
ahr:149 max:169
And to the gym for hill intervals! 3 x 5 min, meant to be 4 x 5, but I was in minimal shoes and left foot felt a bit tweaky. First one was 8%, 6.8mph, then 10% 6.3mph (harder!) and then back to the 8%-6.8mph. Felt like the right effort level for 5 min intervals. I was closer to the fan, so suffered way less than last time I did these.
Also, it was super crowded at the gym! I got on the only free ellipitical when I showed up and the only free treadmill when I switched... apparently the after-work/school-hour is popular....
Also, it was super crowded at the gym! I got on the only free ellipitical when I showed up and the only free treadmill when I switched... apparently the after-work/school-hour is popular....
Crosstrainer 11:05
ahr:125 max:132
Strength 14:02 [1]
ahr:90 max:105
Core, while people-watching =)
Drills 4:55 [1]
ahr:86 max:93
And good, old-fashioned flamingoes!
Monday Nov 12, 2012 #
4 PM
Rollerskiing 53:51 7.53 mi (7:09 / mi) +12m 7:07 / mi
ahr:120 max:147
Monday mostly-double pole with maps - this time one of the Tahoe XC sprint relays, Auburn sprint and the sprint from Tanndalen. Only one loop around Wildwood, because I got a late start and daylight was in short supply. Temperature dropping during the ski, hands were that hard-to-open door cold at the end.
Strength 8:39 [1] 0.03 mi (4:50:01 / mi)
ahr:89 max:117
Hammies and push-ups. 15s and 22s. Was not so strong on push-ups today, though, need to keep them up!
Sunday Nov 11, 2012 #
Event: 2012 Salomon Raid the Hammer
9 AM
Orienteering 2:55:20 15.04 mi (11:39 / mi) +336m 10:54 / mi
ahr:159 max:180 25c
Raid the Hammer - Mount Nemo, Brant Hills, Tyndaga-Sassafras
Yeah Team Giggles! That was great fun. This year's edition was little sections of middle-distance type controls interspersed with trail runs, and a haul of a road section at the end. We worked pretty darn well as a team I think, Alex and I always chatting about the route, piping up when something didn't look/feel right. I'm not sure we rivaled the Sam-Hilly communication, but somewhere close, it was remarked after the race that we lived up to our name. =)
Race-wise, we were around several teams, but then kinda lost a pack of 3 teams messing up control #5 on the second map. We ran the long trail section onto the next map interspersed with the DontGetLost team with Sergei L., but they snuck ahead in the scramble (score-o) at the beginning of the last map. But we saw them, as well as Nick Duca's team leaving the aid station as we went in. We were super-speedy there and took back off.
The next set of controls all went smoothly, although very hard to run on the "Rocky Horror" section! The thorns weren't so bad in the advertised-as-thorny section though, or maybe we found a good way through. Heading into the last trail and then urban-o section, we were behind both the Sergei L. and Nick D. teams and not immediately catching that much ground. We did the gear check at the second-to-last control at the waterfall and then sped off, with Amy latching onto my pack for a boost and Alex leading away. Slowly, and steadily, we gained. We had a spell of good luck, just making the cross-symbol at a busy intersection and shortly after passed the Sergei L. team who friendly encouraged us, then we were chasing after Nick's team. Hard, hard work. My HR shot up for this final section and we punched the last control just in front of their team. I told Alex to lead us in the absolute best route or something like that, because we weren't going much faster and needed to take every advantage. It all worked (despite their last different route-choice of going through the field) as we finished 46 seconds up.
Super fun times, hope I can come back for another sometime! Team Giggles next year?
Yeah Team Giggles! That was great fun. This year's edition was little sections of middle-distance type controls interspersed with trail runs, and a haul of a road section at the end. We worked pretty darn well as a team I think, Alex and I always chatting about the route, piping up when something didn't look/feel right. I'm not sure we rivaled the Sam-Hilly communication, but somewhere close, it was remarked after the race that we lived up to our name. =)
Race-wise, we were around several teams, but then kinda lost a pack of 3 teams messing up control #5 on the second map. We ran the long trail section onto the next map interspersed with the DontGetLost team with Sergei L., but they snuck ahead in the scramble (score-o) at the beginning of the last map. But we saw them, as well as Nick Duca's team leaving the aid station as we went in. We were super-speedy there and took back off.
The next set of controls all went smoothly, although very hard to run on the "Rocky Horror" section! The thorns weren't so bad in the advertised-as-thorny section though, or maybe we found a good way through. Heading into the last trail and then urban-o section, we were behind both the Sergei L. and Nick D. teams and not immediately catching that much ground. We did the gear check at the second-to-last control at the waterfall and then sped off, with Amy latching onto my pack for a boost and Alex leading away. Slowly, and steadily, we gained. We had a spell of good luck, just making the cross-symbol at a busy intersection and shortly after passed the Sergei L. team who friendly encouraged us, then we were chasing after Nick's team. Hard, hard work. My HR shot up for this final section and we punched the last control just in front of their team. I told Alex to lead us in the absolute best route or something like that, because we weren't going much faster and needed to take every advantage. It all worked (despite their last different route-choice of going through the field) as we finished 46 seconds up.
Super fun times, hope I can come back for another sometime! Team Giggles next year?
Running 7:22 [1] 0.67 mi (11:00 / mi) +5m 10:45 / mi
"Cool down" - chatting while moving *really* slowly! Legs didn't want to do much more at all!
Saturday Nov 10, 2012 #
12 PM
Running 9:19 0.91 mi (10:16 / mi) +30m 9:18 / mi
ahr:133 max:144
Orienteering 44:22 2.9 mi (15:19 / mi) +80m 14:06 / mi
ahr:133 max:160
Running 11:21 1.17 mi (9:42 / mi) +17m 9:17 / mi
ahr:130 max:150
Friday Nov 9, 2012 #
Note
Day off, acquired OH license plates, now have to study up and make sure I know the Ohio rules of the road.... To Peach Mtn., MI and then Hamilton, ON tomorrow, passport is already right by the door! =)
Thursday Nov 8, 2012 #
6 AM
Running 15:01 1.83 mi (8:12 / mi) +3m 8:10 / mi
ahr:136 max:147
Brrrr.... coldest time of day, 24 degrees and frosty! Sort of that ice-fog that condenses on you while you're out.
Drills 7:53 0.49 mi (16:05 / mi)
ahr:135 max:149
Normal running drills
Running 40:10 5.24 mi (7:40 / mi) +15m 7:36 / mi
ahr:154 max:175
6 x 3 min intervals, trying to go 5k ish pace, hoping that that's a bit under 6 min/mi. I did 3 on the bike trail, 3 on Wildwood trails.
Wednesday Nov 7, 2012 #
4 PM
Rollerskiing 1:12:11 8.82 mi (8:11 / mi) +47m 8:03 / mi
ahr:119 max:162
Specific strength, sneaking in before "dark". Wore the reflective vest for good measure, I think some of the reflective bits were sticking out under the map holder... I hope!
Looked at Tahoe maps, the second half of Blue at Tahoe XC 2011, and then World Cup Long, my loop 2 and loop 3. Had to relive my mistake of going over the huge mountain, instead of around... whoops!
Looked at Tahoe maps, the second half of Blue at Tahoe XC 2011, and then World Cup Long, my loop 2 and loop 3. Had to relive my mistake of going over the huge mountain, instead of around... whoops!
C • nice 3
Drills 8:55 0.34 mi (26:14 / mi)
ahr:130 max:155
Properly dark, ankle plyos!
Strength 2:38 [1] 0.0 mi
Two rounds of hammies, distracted by the third by eggplant-cooking.
Tuesday Nov 6, 2012 #
5 PM
Running 47:28 5.51 mi (8:37 / mi) +37m 8:26 / mi
ahr:132 max:148
And just a jog around the neighborhood, trying out my shiny (literally!) new safety vest. Woo! Legs feel not springy, but not painfully sore either. It's been a tough few weekends on them and they aren't about to get a break with Raid the Hammer this weekend... maybe they'll just get used to it, I hope!
This morning I spent 3 hours knocking on doors trying to make sure Obama-leaning voters were indeed getting out and voting. Mostly, folks weren't home. But I gave encouragement at a few houses and was able to directly tell a few where their polling stations were. Only one guy was grumpy and had had enough of anyone coming to his door and telling him anything about the election. The best of course were the folks who answered the door and said things like, "Of course, sweetie, I just came back from voting for the President!" The neighborhood I was in was solidly pro-Obama, we saw exactly zero Romney signs. Different from my neighborhood (swankier zone...) where I would say only 1/4 of the lawn signs are Obama.
So far Ohio is still undeclared... staying tuned!
This morning I spent 3 hours knocking on doors trying to make sure Obama-leaning voters were indeed getting out and voting. Mostly, folks weren't home. But I gave encouragement at a few houses and was able to directly tell a few where their polling stations were. Only one guy was grumpy and had had enough of anyone coming to his door and telling him anything about the election. The best of course were the folks who answered the door and said things like, "Of course, sweetie, I just came back from voting for the President!" The neighborhood I was in was solidly pro-Obama, we saw exactly zero Romney signs. Different from my neighborhood (swankier zone...) where I would say only 1/4 of the lawn signs are Obama.
So far Ohio is still undeclared... staying tuned!
Drills 7:59 0.49 mi (16:17 / mi)
ahr:125 max:140
Standard running drills, legs definitely a bit flat
Strength 2:43 [1] 0.01 mi (4:33:15 / mi)
Pushups, 22 real ones, 5 fake ones x 3
Monday Nov 5, 2012 #
4 PM
Rollerskiing 1:07:58 9.92 mi (6:51 / mi) +57m 6:44 / mi
ahr:120 max:147
Distance rxc, mostly double pole. On the early side, well, because the whole day was and hey, the sun was going to set! Quads are still quite sore and complain particularly when I go any down stairs.
Anyways, out for bike path + Wildwood x 2 loop, looking at ski-o maps from Sweden: Lygna Nord, Idre Fjäll, and Ånn. Even tried doing some awkward skate while map reading, probably a good idea to start training that up too!
Anyways, out for bike path + Wildwood x 2 loop, looking at ski-o maps from Sweden: Lygna Nord, Idre Fjäll, and Ånn. Even tried doing some awkward skate while map reading, probably a good idea to start training that up too!
Strength 17:50 [1] 0.01 mi (29:53:45 / mi)
14 min core + 12s for hammies
Sunday Nov 4, 2012 #
Event: SMOC Pontiac Lake
12 PM
Running 8:00 0.74 mi (10:49 / mi) +12m 10:17 / mi
ahr:121 max:142
Warm up with Ian, stretching out the 10-mile sore legs... quads were really the sore bit for me, calves and hammies seemed fine.
Orienteering 1:08:31 7.2 km (9:31 / km) +201m 8:21 / km
ahr:144 max:168 16c
SMOC Red - Pontiac Lake - QuickRoute
The goal of this race was to really race, but also to read the map well, with quick looks and trying to get actual information out of it with each look. I think I remembered that focus for at least the first few controls and occasionally thereafter. I did get caught more than once passing by something I intended to note while map reading, probably a sign the looks aren't quick enough yet!
Anyways, was solidly beaten by Ian (6 minutes), partly on a few bad legs by me, but he was also just going faster than I was and had a generally good race. I'm happy with how I was moving through terrain today, it wasn't amazingly fast, but a step up from the past few meets in this terrain/vegetation mix, so a good thing!
1 - Somehow Ian got a full minute on me on this one, yikes-a-roni! Need to come out of the start more rarin' to go and perhaps with a more distinct plan that I stick to, like heading straight W from road corner.
2 - Ug. I made a plan (stay on road til yellow), but then was reading ahead, so wasn't sure about where I was on road and just dashed into the woods. Bad move, it was slow and in order to avoid nasty green I ended up far left. Got back on track using the hill on far side of road.
3 - Bearing off trail corner, while using the shallow reentrant I had to cross too.
4 - Bearing from trail corner, plus using hill before control. The beginning of fun contour times!
5 - Used trails until right at the end, then depressions to lead me in.
6 - Had a plan, but didn't follow it, boo! I meant to be on the S side of the hill after the first marsh, I think that was a slightly better route. Then I missed crossing the first little trail and was kind of scared when I crossed the second trail, because it didn't make sense... continued on going S, firmly relocated on marsh before control. Not truly punished, but was out of contact for a bit.
7 - Short leg on bearing, trying to read ahead while going up hill.
8 - Meant to be a bit more on line, but pushed by vegetation and was just trying to keep the pace up. Slight confusion right close to control, I now don't have a great reason why...
9 - Pretty good, used compass, contours.
10 - On a bearing across vaguer stuff, then noted first row of distinct depressions, knew exactly where I was, but didn't pick up that there was another mini row before my depression, so slight hesitation on way in.
11 - Ug. Hadn't even looked at this long leg before 10, so then was really slow leaving 10, and even then, didn't go in the right direction, I was intending to go more directly SW than SSW, and intercept the trail that I ended up on after a U-turn. Some stuttering in the middle of the leg too as I tried to select a route/make sure the trails made sense.
12 - Fine, trying to make a plan to 13.
13 - Opted for cross-country, having noted both E and W trail routes. Executed pretty well.
14 - Ugly, ugly. I didn't see a reentrant on the map, so things didn't make sense. So I headed in kinda the right direction, and then made a hill on the far side of the reentrant try to be mine, but it wasn't so went over to a hill that definitely had an open patch on it, realized it had to be the hill beyond 14 and went back to 14. Pretty bad...
15 - 16 - Finish - All fine.
The goal of this race was to really race, but also to read the map well, with quick looks and trying to get actual information out of it with each look. I think I remembered that focus for at least the first few controls and occasionally thereafter. I did get caught more than once passing by something I intended to note while map reading, probably a sign the looks aren't quick enough yet!
Anyways, was solidly beaten by Ian (6 minutes), partly on a few bad legs by me, but he was also just going faster than I was and had a generally good race. I'm happy with how I was moving through terrain today, it wasn't amazingly fast, but a step up from the past few meets in this terrain/vegetation mix, so a good thing!
1 - Somehow Ian got a full minute on me on this one, yikes-a-roni! Need to come out of the start more rarin' to go and perhaps with a more distinct plan that I stick to, like heading straight W from road corner.
2 - Ug. I made a plan (stay on road til yellow), but then was reading ahead, so wasn't sure about where I was on road and just dashed into the woods. Bad move, it was slow and in order to avoid nasty green I ended up far left. Got back on track using the hill on far side of road.
3 - Bearing off trail corner, while using the shallow reentrant I had to cross too.
4 - Bearing from trail corner, plus using hill before control. The beginning of fun contour times!
5 - Used trails until right at the end, then depressions to lead me in.
6 - Had a plan, but didn't follow it, boo! I meant to be on the S side of the hill after the first marsh, I think that was a slightly better route. Then I missed crossing the first little trail and was kind of scared when I crossed the second trail, because it didn't make sense... continued on going S, firmly relocated on marsh before control. Not truly punished, but was out of contact for a bit.
7 - Short leg on bearing, trying to read ahead while going up hill.
8 - Meant to be a bit more on line, but pushed by vegetation and was just trying to keep the pace up. Slight confusion right close to control, I now don't have a great reason why...
9 - Pretty good, used compass, contours.
10 - On a bearing across vaguer stuff, then noted first row of distinct depressions, knew exactly where I was, but didn't pick up that there was another mini row before my depression, so slight hesitation on way in.
11 - Ug. Hadn't even looked at this long leg before 10, so then was really slow leaving 10, and even then, didn't go in the right direction, I was intending to go more directly SW than SSW, and intercept the trail that I ended up on after a U-turn. Some stuttering in the middle of the leg too as I tried to select a route/make sure the trails made sense.
12 - Fine, trying to make a plan to 13.
13 - Opted for cross-country, having noted both E and W trail routes. Executed pretty well.
14 - Ugly, ugly. I didn't see a reentrant on the map, so things didn't make sense. So I headed in kinda the right direction, and then made a hill on the far side of the reentrant try to be mine, but it wasn't so went over to a hill that definitely had an open patch on it, realized it had to be the hill beyond 14 and went back to 14. Pretty bad...
15 - 16 - Finish - All fine.
3 PM
Orienteering 11:41 0.18 mi (1:04:50 / mi)
ahr:138 max:146
Control pick up of 5 then 4, such nice terrain around 5!
Orienteering 27:57 0.89 mi (31:25 / mi) +22m 29:10 / mi
ahr:100 max:145
A study in depressions at the recommendation of PG (well, he actually recommended reentrants, but depressions were more the main feature on this map). After waving 'hi' to a hunter stationed in a tree (not a dear, thank you!), sought after reentrants to figure out all I could about them from the map and what were most helpful IDing characteristics.
The easiest feature to use was shape, if it had reentrant protrusions in certain directions or curved a bit or something like that. Next easiest was the direction it extended, if not totally round. Something that I found helpful that I didn't really expect to was which side had the lowest edge to the depression's rim - usually a direction in which there is a saddle of some sort. Something I didn't find helpful was if it had a little form line depression at its innermost to indicate the lowest part. At least from above it was really hard to see where that was. The slope gradients around the depressions were almost always pretty even, so that was never that helpful for distinguishing depression from depression.
Also noted that small depressions are very shallow on this map (the brown 'U' symbol) and form lines are also very shallow (but there) features.
Good to have done!
The easiest feature to use was shape, if it had reentrant protrusions in certain directions or curved a bit or something like that. Next easiest was the direction it extended, if not totally round. Something that I found helpful that I didn't really expect to was which side had the lowest edge to the depression's rim - usually a direction in which there is a saddle of some sort. Something I didn't find helpful was if it had a little form line depression at its innermost to indicate the lowest part. At least from above it was really hard to see where that was. The slope gradients around the depressions were almost always pretty even, so that was never that helpful for distinguishing depression from depression.
Also noted that small depressions are very shallow on this map (the brown 'U' symbol) and form lines are also very shallow (but there) features.
Good to have done!
Saturday Nov 3, 2012 #
Running warm up/down 9:00 [1] 1.0 mi (9:00 / mi)
Running race 1:01:27 [4] 10.0 mi (6:09 / mi)
Randy's 10 Miler - Monclova, OH
Whoa! Another fast gal was there, and she totally got me. Saw she looked speedy at the line, but then she took right off at the same pace and didn't let up.... We, along with two guys, had sort of a lead pack through mile 1, in whoopsie, 5.45. That would be too fast for me I knew. In the pack was my pal Kevin I'd run most of the 16 mile trail race with about a month ago, he said he was aiming for sub-60, I thought that also seemed a bit fast for me, but the pace didn't feel terrible, so just stuck around....
Other girl pushed ahead after 2 mile mark, I decided I had to be brave and at least try to go with her. Gave up on that by 3 miles, but she was just slowly gaining, not making much distance, I figured maybe I had a chance if I could just keep it up and she wasn't pacing right. Kevin caught back up to me and we ran together for a chunk of the 4th and 5th miles, he took the lead after I grabbed a gu at the 4 mile water station. But then he gapped me and caught up to the other gal. Then it was a long remaining 5 miles by myself, some slower, 6.26ish (into the wind) and some keeping under 6.10. By the end, they had a good 1.30 gap on me, I think Kevin did just sneak under 60, out kicking Angela at the end.
Unfortunately Angela doesn't live right around here to train with, she lives an hour away in Michigan, but fun to have another gal to compete against, maybe will see her at some other races!
Whoa! Another fast gal was there, and she totally got me. Saw she looked speedy at the line, but then she took right off at the same pace and didn't let up.... We, along with two guys, had sort of a lead pack through mile 1, in whoopsie, 5.45. That would be too fast for me I knew. In the pack was my pal Kevin I'd run most of the 16 mile trail race with about a month ago, he said he was aiming for sub-60, I thought that also seemed a bit fast for me, but the pace didn't feel terrible, so just stuck around....
Other girl pushed ahead after 2 mile mark, I decided I had to be brave and at least try to go with her. Gave up on that by 3 miles, but she was just slowly gaining, not making much distance, I figured maybe I had a chance if I could just keep it up and she wasn't pacing right. Kevin caught back up to me and we ran together for a chunk of the 4th and 5th miles, he took the lead after I grabbed a gu at the 4 mile water station. But then he gapped me and caught up to the other gal. Then it was a long remaining 5 miles by myself, some slower, 6.26ish (into the wind) and some keeping under 6.10. By the end, they had a good 1.30 gap on me, I think Kevin did just sneak under 60, out kicking Angela at the end.
Unfortunately Angela doesn't live right around here to train with, she lives an hour away in Michigan, but fun to have another gal to compete against, maybe will see her at some other races!
Running warm up/down 5:00 0.35 mi (14:18 / mi)
Warm down with Ian. Legs shot, they really didn't want to budge, but hopefully getting some blood flowing through was a good thing! Quads hurt the most while running, but back-of-leg muscles were more complainy during warm down.
Thursday Nov 1, 2012 #
5 PM
Rollerskiing 50:27 6.32 mi (7:59 / mi) +57m 7:46 / mi
ahr:119 max:153
Snuck-in specific strength in between colloquium (on ultracool dwarfs, i.e. sub-stars because they don't fuse hydrogen) and colloquium dinner. Speaker was a post-doc from CfA in Cambridge, but can't say I convinced him to become an orienteer... ah well.
5 x tricpes, 2 x no poles, 5 x single stick, 2 x no poles, 5 x double pole
5 x tricpes, 2 x no poles, 5 x single stick, 2 x no poles, 5 x double pole