Training Log Archive: AliCIn the 31 days ending Jan 31, 2013:
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Thursday Jan 31, 2013 #
Note
Day off, quads are still shot from Tues intervals and a strange pain on the top of my foot really hurts when I put running shoes on. Hmph. Feels kind of like a bursitis that I had before (ok, well in a different place) and that just takes time with no pressure coming into contact with it... blah. At least it's not bad in ski boots, because this weekend will features some time in ski boots - City of Lakes Ski-o + Luminary Loppet + Loppet (35k)!! Woo!
Also - US World Games team = myself, Sam, Ross + Eric, psyched to head to Colombia in early Aug!!!
Also - US World Games team = myself, Sam, Ross + Eric, psyched to head to Colombia in early Aug!!!
Wednesday Jan 30, 2013 #
4 PM
Rollerskiing 1:20:24 10.09 mi (7:58 / mi) +30m 7:54 / mi
ahr:114 max:140
Quads seriously sore from yesterday's efforts, so a good day to double pole! Kept it quite easy, also map reading, but right tricep let me know it was still aggrieved about 25 min in. Hmph. Well that settles no specific strength for this week, and I guess I'll taper down next week's distance double pole too, if it doesn't do well with the skiing over the weekend.
Also, some strange foot pain on the middle-top of my foot, from intervals in the Salomon shoes yesterday I guess? Didn't hurt much in ski boots at least, but will have to see how it is tomorrow in running shoes...
Also, some strange foot pain on the middle-top of my foot, from intervals in the Salomon shoes yesterday I guess? Didn't hurt much in ski boots at least, but will have to see how it is tomorrow in running shoes...
Strength 12:00 0.01 mi (20:07:00 / mi)
ahr:78 max:95
And core, 10 min abs, 2 min back. Did some of the exercises on my exercise ball, to mix it up.
Tuesday Jan 29, 2013 #
4 PM
Running 15:01 1.75 mi (8:35 / mi) +12m 8:24 / mi
ahr:126 max:168
Trot, trot warm up!
Drills 10:31 0.47 mi (22:23 / mi) +2m 22:06 / mi
ahr:132 max:152
And ankle plyos + skate jumps. Meant to work Cristina jumps into this week, but I wasn't going to remember them all, gotta bring notes =)
Running 45:49 5.78 mi (7:56 / mi) +66m 7:39 / mi
ahr:149 max:177
And finally, and honest-to-goodness hard workout! 5 x 4 min intervals around the Ottawa Park loop. Some unhappy stomach issues, but other than that, good intervals. Reminded me of some OUCCC Uni Parks sessions, except missing say 40 other runners. Miss that crowd!
Monday Jan 28, 2013 #
3 PM
Running 5:04 0.54 mi (9:18 / mi) +11m 8:45 / mi
ahr:119 max:134
Aerobics (Zumba!) 44:44 0.05 mi (14:59:53 / mi) +1m 14:06:57 / mi
ahr:114 max:158
Whoop! Finally tried out a Zumba class and it was great fun, even if I totally don't have the groove of the various moves yet. =) It's Latin dancing goes to aerobics, so kinda salsa-bachata-merengue inspired moves, but also some that just aren't. A decent workout, and probably if I tried to put a little more spring into things, it would be even better. Although I'm not sure inov8s are the best dance shoes, they just seem too sticky!
The class was just at the UT rec center, so totally free (woo!) although a bit crowded with 30 or so. 1 guy, the rest gals.
The class was just at the UT rec center, so totally free (woo!) although a bit crowded with 30 or so. 1 guy, the rest gals.
Rowing 10:06 2.32 km (4:21 / km)
ahr:132 max:141
Some erging afterwards, since I was there and the good ergs were free. Skittering around 2.10 pace, 27 average stroke rate or so?
Running 13:47 1.5 mi (9:11 / mi) +8m 9:02 / mi
ahr:127 max:147
And a little jog back to the dept.
8 PM
Strength 4:46 [0]
Hammies, 15, 12, 12
Sunday Jan 27, 2013 #
10 AM
XC skiing 30:19 4.64 mi (6:32 / mi) +6m 6:30 / mi
ahr:129 max:155
Some not-on-snowmade loop skiing at Huron Meadows! Probably the last shot for a bit, because it's supposed to get warm and rain now, boo. There isn't great cover now, tons of grass coming through, but for the most part it's just grass, although it's good to look out for the occasional dirt clod too.
Looked at some ski-o maps (but really need to print some new ones!) and did two one-loop tempos pieces, thinking about going marathon pace, since there are a few of those on the horizon.
Looked at some ski-o maps (but really need to print some new ones!) and did two one-loop tempos pieces, thinking about going marathon pace, since there are a few of those on the horizon.
XC skiing 1:07:17 9.74 mi (6:54 / mi) +25m 6:51 / mi
ahr:130 max:157
Accidentally reset watch, this is really part of the first workout. On my last lap, met a guy who was on the Russian Olympic biathlon team back some twenty-odd years ago. Now is an electrical engineer + photographer in Detroit. Fun to chat and hear about 3 training session a day training camps - survival of the fittest, literally, and those survivors are fast...
1 PM
XC skiing 32:29 4.09 mi (7:57 / mi) +50m 7:39 / mi
ahr:94 max:148
A post-lunch double pole, since I'd forgotten to pack kick wax. Right tricep was feeling better!
Saturday Jan 26, 2013 #
8 AM
Strength 12:00 [0]
Morning core, normal 10 min abs + 2 min back.
12 PM
Running 1:07:12 7.58 mi (8:52 / mi) +26m 8:46 / mi
ahr:137 max:175
Winter wonderland run! It snowed 2-3" yesterday and overnight (very light the whole time, but built up) and it was *gorgeous* out today. So I waltzed down the bike path to Wildwood and ran a good perimeter loop, interrupted to do springy running drills in a parking lot for a bit. Someone or two had been out on skis, more patient than I, because pretty sure they must have broken through to the bare ground frequently....
At Wildwood:
At Wildwood:
Drills 9:51 0.69 mi (14:13 / mi) +1m 14:09 / mi
ahr:146 max:156
Running 24:08 3.01 mi (8:01 / mi) +3m 8:00 / mi
ahr:145 max:157
Cruising back, picked up the pace because I was bored. Shoulda brought a map.
Friday Jan 25, 2013 #
6 PM
XC skiing 1:31:02 13.17 mi (6:55 / mi) +14m 6:53 / mi
ahr:132 max:170
Skiing! Up to Ann Arbor in the snow (after sending passport to Kaz embassy), and it just kept snowing... kinda hard, made the drive back less fun. But it was great to get out and my first time skiing with a headlamp on since Alex&Ali adventures on Sunderland snowmobile trails, I think...
I did one bigger loop on the golf course, which didn't have great cover, but mostly grass so not damaging to skis (just look out for the pavement crossings!) and then lots and lots of the snowmade loop. 3 loops no-poles, then 6 laps as intervals and then a few more no poles and a few just normal skate. I was the last one skiing, and pretty much chased out of the snowy parking lot by the policeman who had to close the gate to the park.
Right tricep is sore from yeserday's specific strength. It also acted up from specific strength the week before, it might need a week off to recover? Or less intense specific strength? It's fine actually skiing...
I did one bigger loop on the golf course, which didn't have great cover, but mostly grass so not damaging to skis (just look out for the pavement crossings!) and then lots and lots of the snowmade loop. 3 loops no-poles, then 6 laps as intervals and then a few more no poles and a few just normal skate. I was the last one skiing, and pretty much chased out of the snowy parking lot by the policeman who had to close the gate to the park.
Right tricep is sore from yeserday's specific strength. It also acted up from specific strength the week before, it might need a week off to recover? Or less intense specific strength? It's fine actually skiing...
Thursday Jan 24, 2013 #
4 PM
Rollerskiing 1:07:23 8.45 mi (7:58 / mi) +38m 7:52 / mi
ahr:124 max:164
And the dusting of snow is mostly off the roads, although, it's unfortunately replaced by much salt, blech. But rollerskiable, so out at it!
Kinda cold because I didn't take the time to adjust my helmet to fit a hat under (buff yes, but hat no), so was chill esp for the first 20 minutes. Did specific strength, doing progressions through each exercise x 4, since if I just did triceps alone at the beginning I would have frozen.
Felt ok, triceps felt used by the last double pole. Rinsed skis at the end, to remove salt.
Kinda cold because I didn't take the time to adjust my helmet to fit a hat under (buff yes, but hat no), so was chill esp for the first 20 minutes. Did specific strength, doing progressions through each exercise x 4, since if I just did triceps alone at the beginning I would have frozen.
Felt ok, triceps felt used by the last double pole. Rinsed skis at the end, to remove salt.
Running 9:50 1.11 mi (8:53 / mi)
ahr:125 max:135
Drills 9:04 0.45 mi (20:09 / mi) +1m 20:01 / mi
ahr:140 max:161
Ankle plyos on the street instead of driveway due to snow, sure I'm amused some folks. =)
Wednesday Jan 23, 2013 #
2 PM
Running 11:19 1.14 mi (9:56 / mi) +1m 9:54 / mi
ahr:153 max:174
Snuck out between meetings to train at the high temp of the day...
Drills 6:16 0.43 mi (14:34 / mi)
ahr:136 max:149
Normal running drills, just x 2 because of time
Running hills 32:45 3.83 mi (8:33 / mi) +39m 8:17 / mi
ahr:141 max:172
10 x 1 min intervals, aiming for hills, except the hills are only 30s long... ah well, bunch extra at the tops. Four at St. Francois de Sales hill and four at the Douglas street hill, two inbetween actually on total flats. Felt ok, air wasn't too cold to breathe hard, don't remember exactly when that happens, closer to 10F?
6 PM
Strength 12:00 [0]
10 min abs + 2 min back, while the brussels sprouts roasted =)
Tuesday Jan 22, 2013 #
5 PM
Crosstrainer 21:13 2.5 mi (8:29 / mi)
ahr:115 max:147
Brrr... high was 13F today, so I wimped out and trained indoors. Felt like I might be coming down with a cold in the morning too, so took it pretty easy, just a tour de gym - elliptical, treadmill, erg. I suppose I missed the exercise bike and the stairmaster for the complete tour...
Running 30:10 4.0 mi (7:33 / mi)
ahr:143 max:150
Silly treadmill quit spontaneously at 20 min! I guess I hadn't found the duration setting. Anyways, steady at 8mph = 7.30 min per mile and 1% incline , with adjusting 0.2 mph up and down with a corresponding down or up 1% incline for periods of a half mile, to mix it up some...
To do: locate earbuds before next gym workout!
To do: locate earbuds before next gym workout!
Rowing 10:04
ahr:138 max:145
Old-school erging it, cause some other gals were on the two new ergs that actually have monitors that work. Fine, because ergs work regardless, just a bit added boring. At least I had neighbors' chatter to entertain for the first few minutes. Quote: "I like the exercise machines where you get to sit down."
Monday Jan 21, 2013 #
8 AM
Running 32:19 3.18 mi (10:10 / mi) +116m 9:08 / mi
ahr:126 max:155
Little scamper around Somerville, aiming for getting some climb in as I wove about.
So wish I could be in Craftsbury for today's race, but I couldn't get a late enough flight to make that work, boo. But weekend was fantastic as was, so great to see everybody + play ski-o!
So wish I could be in Craftsbury for today's race, but I couldn't get a late enough flight to make that work, boo. But weekend was fantastic as was, so great to see everybody + play ski-o!
XC skiing 12:00 [1] 0.02 mi (10:03:30 / mi)
10 min abs, 2 min back. Abs felt a bit tired actually, either from skiing or just not doing tons of abs recently...
Sunday Jan 20, 2013 #
10 AM
XC skiing 5:53 [1] 0.71 mi (8:20 / mi) +5m 8:09 / mi
XC skiing 1:12 [1] 0.11 mi (10:47 / mi)
Ski-O 30:02 4.39 mi (6:50 / mi) +327m 5:33 / mi
Middle Distance @ Grafton
Whoa there, wind and rain and Bill Koch skiers, watch on out! Race went well except for horribleness to the first control, would have been way closer to Greg and Adrian without that, but hey, tis part of the game.
1 - So, skiing up the first hill, I mistook finish -> 10 for start -> 1 (vaguely parallel and similar length legs), so executed a plan to take me to 10, from the start. I found a control basically where I wanted it to be, but it wasn't the right number, confused. Looked harder at map, oooh, I need to go over there (to 10), scamper scamper. Yeah, right code number, but then wait, the connecting control is #9, not #2, heart sinking feeling...
2 - Finally having got #1, this was a fun leg. Best choice: take skis off, book it up the hill on foot.
Splits comparing to the guys look mostly ok, perhaps slow putting map in holder at the map exchange, then one mess-up from 5 -> 6 on second map (initially turned the wrong way on the big trail) and then looks like my go-through-the field to the GO control wasn't faster even though it had less climb. You had to go against the wind and dodge Bill Koch skiers...
Finish was in rainy wet windy snow, so straight in to get warmer!
Whoa there, wind and rain and Bill Koch skiers, watch on out! Race went well except for horribleness to the first control, would have been way closer to Greg and Adrian without that, but hey, tis part of the game.
1 - So, skiing up the first hill, I mistook finish -> 10 for start -> 1 (vaguely parallel and similar length legs), so executed a plan to take me to 10, from the start. I found a control basically where I wanted it to be, but it wasn't the right number, confused. Looked harder at map, oooh, I need to go over there (to 10), scamper scamper. Yeah, right code number, but then wait, the connecting control is #9, not #2, heart sinking feeling...
2 - Finally having got #1, this was a fun leg. Best choice: take skis off, book it up the hill on foot.
Splits comparing to the guys look mostly ok, perhaps slow putting map in holder at the map exchange, then one mess-up from 5 -> 6 on second map (initially turned the wrong way on the big trail) and then looks like my go-through-the field to the GO control wasn't faster even though it had less climb. You had to go against the wind and dodge Bill Koch skiers...
Finish was in rainy wet windy snow, so straight in to get warmer!
XC skiing 31:38 [2] 3.89 mi (8:08 / mi) +244m 6:48 / mi
Post-weather ski with Ari and Brendan. Well, the rainy stuff had totally cleared up, but man, was it windy! When we finished, went with the wind and you just stood up tall and sailed down the field!!
Saturday Jan 19, 2013 #
Event: Vermont Ski-O Weekend
9 AM
Running 9:58 0.46 mi (21:42 / mi) +17m 19:28 / mi
ahr:119 max:156
XC skiing 2:47 [1] 0.32 mi (8:40 / mi) +7m 8:07 / mi
ahr:110 max:137
Ski-O 13:23
VT Ski-o Sprint WRE
Yeah WRE in the US! =) Cool to finally see the work Ken's put into having a ski-o network at his house, very neat! Also to just have everyone about, and able to hang out, enjoying pulled-pork sandwiches and such together (Ken: recipe request!)
My race was fine but not great, some small bobbles apparent, especially when comparing to speedier Alex-splits.
1 - Ok, fully confident when little pond came into view, shot down the green dotted trail.
2 - First whoops, lost some seconds punching the first control on the way in the field, should have realized that it couldn't have been mine with respect to far fence.
3 - Went right, cut along fence to control.
4 - And had decided to cut at a low point in the stone wall, which would have been fine at full speed, but I took it cautiously and lost some time there. Also lost time afterwards, flowing onto the wrong big trail (seemed like straight!) and then seeing my control on a different trail to my right. Biggest mistake of the bunch, cutting over the stone wall was creative, but probably not a good descision....
5 - Quick, I'd already seen it.
6 - 7 - 8 Need to see map to remember these...
9 - 10 - Up up up. Didn't feel killer fast, but tried to talk myself into being..
11 - Hmph, faster route choice probably to stay on dotted trail, I opted for big trail to little dotted one, which totally took me out with a hidden rock halfway down = not fast.
12 - More up.
13 - Weee! But slower than Alex, gotta be more audacious. =)
14 - Uh, slow, some portion because I couldn't see the line to 14 for starters, but also, I went the drong way out of the mini open area, tried to start going up hill.
15 - Hesitated which way to go because I saw Dancho going the other way. Boo, ya just gotta go with your plan!
Finish - Even skied the wrong way to the finish, missed most of the chute, went through some trees.
Yeah WRE in the US! =) Cool to finally see the work Ken's put into having a ski-o network at his house, very neat! Also to just have everyone about, and able to hang out, enjoying pulled-pork sandwiches and such together (Ken: recipe request!)
My race was fine but not great, some small bobbles apparent, especially when comparing to speedier Alex-splits.
1 - Ok, fully confident when little pond came into view, shot down the green dotted trail.
2 - First whoops, lost some seconds punching the first control on the way in the field, should have realized that it couldn't have been mine with respect to far fence.
3 - Went right, cut along fence to control.
4 - And had decided to cut at a low point in the stone wall, which would have been fine at full speed, but I took it cautiously and lost some time there. Also lost time afterwards, flowing onto the wrong big trail (seemed like straight!) and then seeing my control on a different trail to my right. Biggest mistake of the bunch, cutting over the stone wall was creative, but probably not a good descision....
5 - Quick, I'd already seen it.
6 - 7 - 8 Need to see map to remember these...
9 - 10 - Up up up. Didn't feel killer fast, but tried to talk myself into being..
11 - Hmph, faster route choice probably to stay on dotted trail, I opted for big trail to little dotted one, which totally took me out with a hidden rock halfway down = not fast.
12 - More up.
13 - Weee! But slower than Alex, gotta be more audacious. =)
14 - Uh, slow, some portion because I couldn't see the line to 14 for starters, but also, I went the drong way out of the mini open area, tried to start going up hill.
15 - Hesitated which way to go because I saw Dancho going the other way. Boo, ya just gotta go with your plan!
Finish - Even skied the wrong way to the finish, missed most of the chute, went through some trees.
11 AM
XC skiing 16:59 2.17 mi (7:50 / mi) +27m 7:32 / mi
ahr:124 max:145
Ski around the nice meadow with Alex, chitter-chatting.
Ski-O 17:00 [2]
Rerun of the course, partially with Alex, partially on Go-Pro that she was wearing. Kinda cool to see myself playing ski-o afterwards that evening! Nothing I'm doing as obviously wrong as when I wore Cristina's in Tahoe 2 years ago at least =)
12 PM
XC skiing 11:35 1.45 mi (8:01 / mi) +9m 7:52 / mi
ahr:101 max:141
Ski-O 5:00 0.7 mi (7:08 / mi) +30m 6:18 / mi
ahr:153 max:162
Course A, second time... whoops map juggling
Ski-O 14:59 1.96 mi (7:39 / mi) +42m 7:10 / mi
ahr:146 max:168
Course C, then immediately, since I'd skipped it, Course B
XC skiing 3:51 0.59 mi (6:33 / mi) +3m 6:27 / mi
ahr:137 max:151
XC skiing 25:40 2.92 mi (8:47 / mi) +193m 7:18 / mi
ahr:134 max:155
Fetching the high controls with Greg, plus some meadow skiing after. Had a good, pretty inexplicable wipe-out picking up one of the controls...
XC skiing 36:43 3.65 mi (10:04 / mi) +219m 8:29 / mi
ahr:120 max:153
And group ski! Cause, why not? Up and down and up and down and up and down the upper all-the-way to the top trail. With Brendan, Ari and Lori and Ken sometimes and Alex one time.
Friday Jan 18, 2013 #
7 AM
XC skiing 42:52 6.24 mi (6:52 / mi) +4m 6:51 / mi
ahr:123 max:142
Yeah! Morning ski-o session with Alex. So happy to have a training partner! We did the explain-where-you'd-go on a map from Cristina that was Norwegian champs just a bit ago. I failed twice I would say, once navigated to 4 instead of 14 and then another decided against the route choice I was on after I'd already started. Really good to do, hard to ski at all fast, but that's part of the game in ski-o so good to train it!
Chilly, esp with the snow guns going full tilt...
Chilly, esp with the snow guns going full tilt...
XC skiing 57:27 8.27 mi (6:57 / mi) +6m 6:56 / mi
ahr:123 max:153
Aaaand, Weston Session #3 within 20h or so... =) Brendan came over and we skied for nearly an hour, snow guns still blowing away. Asked the Weston guys and they thought they'd be able to keep them on all day today, which is good for snow stockpiling for sure.
Good to ski with Brendan, we did a bit of no poles, and last lap kicked it up a notch with some more V2!
Good to ski with Brendan, we did a bit of no poles, and last lap kicked it up a notch with some more V2!
Thursday Jan 17, 2013 #
6 PM
XC skiing 1:39:28 16.01 mi (6:13 / mi) +31m 6:10 / mi
ahr:125 max:171
Arrived at Logan and whisked away by Alex to CSU ski practice at Weston, woo! Fun times skiing with the crew, first a warm up, then some agility-practice slalom with a group of 4 girls (giggled abounded), and then speeds. The group of gals I was skiing with was perfectly speedy enough to do speeds with, tempo tempo! Alex has trained them well =)
And then after, a few laps no-poles, one double pole, then just normal skiing, trying to look for Alex. Finally found her when she came speeding by doing an interval, so joined her interval party and convinced her to do just one more, since I had missed most.
Great to be on skis, even if in a many-lapped way (a zooful of skiers this eve).
And then after, a few laps no-poles, one double pole, then just normal skiing, trying to look for Alex. Finally found her when she came speeding by doing an interval, so joined her interval party and convinced her to do just one more, since I had missed most.
Great to be on skis, even if in a many-lapped way (a zooful of skiers this eve).
Wednesday Jan 16, 2013 #
7 AM
Strength 3:10 [1]
Morning hammies, just 10s, getting back into doing them.
4 PM
Rollerskiing 1:17:44 10.68 mi (7:17 / mi) +49m 7:11 / mi
ahr:123 max:155
Some specific strength mixed into just a ski around the neighborhood. Right tricep was a bit sore from Monday's session (dp speeds) so didn't take it too hard. Legs are feeling significantly better today, just hints of the 10 miler still in them.
Time to pack up the skis and all and head out towards VT ski-o weekend tomorrow!
Time to pack up the skis and all and head out towards VT ski-o weekend tomorrow!
Tuesday Jan 15, 2013 #
3 PM
Running 1:01:28
ahr:126 max:143
Legs are still pretty toast, so just a super-easy run double around Ottawa Park. Much different than last Friday, frozen for the post part and the floodplains are all filled with water, which is kinda cool to see.
Had a delicious tangelo upon return.
Had a delicious tangelo upon return.
5 PM
Note
Pictures from Saturday's Frosty Freestyle. Note lack of snow anywhere else but race course...
Monday Jan 14, 2013 #
4 PM
Rollerskiing 1:14:54 11.13 mi (6:44 / mi) +26m 6:41 / mi
ahr:122 max:148
Back to rollerskiing... aw. And the cold front has passed through Toledo, so chillier too. Out to Wildwood on the bike path, two clockwise laps around. Not too crowded, but almost everyone out there was dog-walking, perhaps one or two runners, and one or two pairs of walkers.
Mostly double pole, with a few speeds mixed in on the way back. Then some no poles around the (concrete) neighborhood to finish off the eve.
Also, had my first day of class at UToledo today, taking Stats II, since my stats class at Dartmouth was sort of more theoretical and less adapted to my actually using it. Not sure I'll get tons and tons out of the class, but should solidify some things at least, we'll see!
Mostly double pole, with a few speeds mixed in on the way back. Then some no poles around the (concrete) neighborhood to finish off the eve.
Also, had my first day of class at UToledo today, taking Stats II, since my stats class at Dartmouth was sort of more theoretical and less adapted to my actually using it. Not sure I'll get tons and tons out of the class, but should solidify some things at least, we'll see!
Sunday Jan 13, 2013 #
Strength 12:00 [1]
Morning abs (10 min) and back (2 min).
1 PM
Running 10:54 1.4 mi (7:46 / mi)
ahr:132 max:144
Running race 1:03:12 10.02 mi (6:18 / mi) +11m 6:17 / mi
ahr:169 max:175
Dave's 10 Miler from Delta HS
Oh jeez. Not my fave 10-miler. Mission for next longish running race: negative split. It's just got to be a more pleasant experience than becoming slower and slower and slower....
Started out with now good race pal Kevin, chatted for the first mile which was 6:05ish. Fine I thought, at least better than last 10 miler's 5:45 or whatever first mile, which was ridiculous. Noticed at some point that there was a short little woman right off my shoulder in a blue Dave's Running top. Didn't know her, but she seemed totally fine with the pace. At mile 3, she blew away from Kevin and I. I tried to keep up for maybe a half mile, but body wasn't so keen on that. Kevin caught back up maybe in mile 4, but sped away past too.
Second half of the race just consisted of surviving, a few guys passed me, including 2 in the last two miles, which I wasn't that happy about. My stomach became unhappy about halfway through too, which isn't normal. I blame it being a race that started so late. I ate lunch at 10am, but maybe that was too much too close to race time, I don't know (had a huge breakfast at 5am, woo jetlag =)).
Oh jeez. Not my fave 10-miler. Mission for next longish running race: negative split. It's just got to be a more pleasant experience than becoming slower and slower and slower....
Started out with now good race pal Kevin, chatted for the first mile which was 6:05ish. Fine I thought, at least better than last 10 miler's 5:45 or whatever first mile, which was ridiculous. Noticed at some point that there was a short little woman right off my shoulder in a blue Dave's Running top. Didn't know her, but she seemed totally fine with the pace. At mile 3, she blew away from Kevin and I. I tried to keep up for maybe a half mile, but body wasn't so keen on that. Kevin caught back up maybe in mile 4, but sped away past too.
Second half of the race just consisted of surviving, a few guys passed me, including 2 in the last two miles, which I wasn't that happy about. My stomach became unhappy about halfway through too, which isn't normal. I blame it being a race that started so late. I ate lunch at 10am, but maybe that was too much too close to race time, I don't know (had a huge breakfast at 5am, woo jetlag =)).
Running 12:17 1.31 mi (9:23 / mi) +3m 9:19 / mi
ahr:131 max:144
Legs in insta-pain after the race, but coaxed them into a cool down in the cool drizzle. Left foot kinda cramped up at one point, stopped to stretch my calves, better after that!
Again, they fed us after the race! Simple sandwiches and hot soup and apples and chips.
Oh, and race sponsored by the running shoe company Newton- does anyone run in these? I talked to the rep to get the low down and tried a pair on, they definitely feel different, kinda roll you onto your toe with more encouragement than normal shoes, which perhaps is a good thing, although would take some getting used to. There is also something about a more mechanical (not just foam) for shock absorbing, but the guy's explanation about it wasn't making any sense to me.
Again, they fed us after the race! Simple sandwiches and hot soup and apples and chips.
Oh, and race sponsored by the running shoe company Newton- does anyone run in these? I talked to the rep to get the low down and tried a pair on, they definitely feel different, kinda roll you onto your toe with more encouragement than normal shoes, which perhaps is a good thing, although would take some getting used to. There is also something about a more mechanical (not just foam) for shock absorbing, but the guy's explanation about it wasn't making any sense to me.
C • Newtons 21
Saturday Jan 12, 2013 #
10 AM
Running 15:25 1.81 mi (8:31 / mi) +6m 8:26 / mi
ahr:147 max:176
The 5kers were occupying the snow, so went out for a little warm-up jog around the gold course.
Drills 6:04 0.25 mi (24:17 / mi)
ahr:134 max:162
Ankle plyo drills, haven't done for ages, so took it pretty easy
XC skiing 7:46 1.39 mi (5:35 / mi) +1m 5:35 / mi
ahr:146 max:165
2 laps around the snake of snow. Similar to Weston, but shorter loop and less up and down. And the snow hadn't frozen the night before, so think soaking wet + dirty snow. The trick is to avoid the dirt clods because those slow you down....
XC skiing race 31:16 6.91 mi (4:31 / mi) +2m 4:31 / mi
ahr:169 max:176
Frosty Freestyle @ Huron Meadows Metropark
I promise I can count to 10! (= Number of laps the race was supposed to be.)
But the lady counting the leaders laps told me to do one more and the two guys up in front apparently weren't heading into the finish, so ok, I guess time for numero 11.... but after the first 5 of us, folks started heading to the finish. So ended up 6th instead of 3rd overall, but still first gal.
Anyways, the main feature of the race was having to pass about 1 person every 5 seconds on a narrow little trail. So agility training. Probably good for ski-o.
Everyone was wondering who the heck I was, considering I was skiing speedy and no one knew me at all. Everyone was really friendly, but I might not remember all names, too many at once!
The free pizza lunch after the race was pretty awesome too.
NordicSkiRacer write-up.
I promise I can count to 10! (= Number of laps the race was supposed to be.)
But the lady counting the leaders laps told me to do one more and the two guys up in front apparently weren't heading into the finish, so ok, I guess time for numero 11.... but after the first 5 of us, folks started heading to the finish. So ended up 6th instead of 3rd overall, but still first gal.
Anyways, the main feature of the race was having to pass about 1 person every 5 seconds on a narrow little trail. So agility training. Probably good for ski-o.
Everyone was wondering who the heck I was, considering I was skiing speedy and no one knew me at all. Everyone was really friendly, but I might not remember all names, too many at once!
The free pizza lunch after the race was pretty awesome too.
NordicSkiRacer write-up.
XC skiing 14:45 2.02 mi (7:18 / mi) +2m 7:17 / mi
ahr:125 max:140
A few more laps of le course. Chatted to some ski patrolmen and also a guy named Doug who I skied 2 laps with.
Friday Jan 11, 2013 #
4 PM
Running 49:10 6.56 mi (7:30 / mi) +52m 7:19 / mi
ahr:144 max:159
Whoa there spring! 58 degrees out, no gloves, no hat, partly cloudy. Lovely running weather, except, um, it's January!!
A double lap around Ottawa Park, teaching the body to run again. Feel totally ok, not too jetlagged.
A double lap around Ottawa Park, teaching the body to run again. Feel totally ok, not too jetlagged.
Drills 7:55 0.5 mi (15:50 / mi)
ahr:138 max:153
Normal running drills, hippity hop
Running 2:39 0.31 mi (8:38 / mi) +1m 8:33 / mi
ahr:136 max:147
Thursday Jan 10, 2013 #
Note
A full travel day back to Toledo, made it safe and sound and having read about 10% of Les Miserables, according to Mr. Kindle which doesn't measure in pages. The battle of Waterloo description that lasts for a few percent on it's own wasn't the most gripping part so far...
Wednesday Jan 9, 2013 #
XC skiing 15:00
Ski-O race 35:18 7.0 km (5:03 / km)
14c
Woo, and moved it up a place for 2nd! 1:08 behind a different Russian this time, Anastasia Kravchenko, and 26 seconds up on 3rd, also Russian, Tatiana Kazlova. The scandis seem to have been shut out of the podium the past two days, kinda surprising, but then again, Tove, Josephina and Erik Rost are all down in NZ.
Anyways, my race did go well. I felt a little undecided to 1, and just a bit slow to 2 (fell on my face by a tip-catch on an uphill), but after that, pretty much smooth saililng. One really nice thing about starting late is that all the cuts are already made for you. So a few times I wasn't even intending to cut, but hey, that track through the woods seems to be going my way... =)
**************
Split analysis - first number in parentheses is how much I think I lost on that control, next is how much I lost to superwoman (only won 1 split). I guess basically, consistency does win the way, but wow did I lose a lot of time to superwoman!!!)
1 - Indecision about route as I ascended from the start. Decided to duck into the woods earlier as opposed to stay on the big trail longer. Hesitated when my started-with-M21E headed to an earlier control, but after a quick map look, I continued on to my own control. (+10, +19)
2 - Cut across yellow, effectively, using the contours to put me on the right little trial into the woods. But then felt not-fast on the steep little trail up, including a fall from a tip-caught. (+10, +22)
3 - Just barrely missed a big-trail turn-off, luckily cutting the corner through the yellow was totally possible, probably just a few seconds slower. (+5, +25)
4 - Fine. (0, +13)
5 - Fine, liked that I took the second little trail off the big trail approaching control. Saved a smidge of climb. (0, +19)
6 - Ooh, climb times, but fine. Maybe lost a bit just not being super speedy? (+5,+30)
7 - Yeah, found a cut straight up to the control, awesome. (0, +8)
8 - Jumping over a stone wall at high speed- gotta go for it or you loose momentum headed up the next hill! Again, choose the second little trail on approach to control, was cleaner + simpler. (0,+3)
9 - Fine. (0, +15)
10 - Zig-zag and then right, and found a very helpful cut, again. (0,0)
11 - Little trail go-for-it skiing! (0,+6)
12 - Around to the right on little trails (0,+2)
13 - Bah, probably my one really wrong route choice, went left, going right including a cut through the field was better (less futzing around the house on the hill). (+10?, +21)
14 - Yeehaw, and thank goodness for touch-free punching!! Totally changes ski-o for the better! (0,+2)
Finish (0,+4)
Anyways, my race did go well. I felt a little undecided to 1, and just a bit slow to 2 (fell on my face by a tip-catch on an uphill), but after that, pretty much smooth saililng. One really nice thing about starting late is that all the cuts are already made for you. So a few times I wasn't even intending to cut, but hey, that track through the woods seems to be going my way... =)
**************
Split analysis - first number in parentheses is how much I think I lost on that control, next is how much I lost to superwoman (only won 1 split). I guess basically, consistency does win the way, but wow did I lose a lot of time to superwoman!!!)
1 - Indecision about route as I ascended from the start. Decided to duck into the woods earlier as opposed to stay on the big trail longer. Hesitated when my started-with-M21E headed to an earlier control, but after a quick map look, I continued on to my own control. (+10, +19)
2 - Cut across yellow, effectively, using the contours to put me on the right little trial into the woods. But then felt not-fast on the steep little trail up, including a fall from a tip-caught. (+10, +22)
3 - Just barrely missed a big-trail turn-off, luckily cutting the corner through the yellow was totally possible, probably just a few seconds slower. (+5, +25)
4 - Fine. (0, +13)
5 - Fine, liked that I took the second little trail off the big trail approaching control. Saved a smidge of climb. (0, +19)
6 - Ooh, climb times, but fine. Maybe lost a bit just not being super speedy? (+5,+30)
7 - Yeah, found a cut straight up to the control, awesome. (0, +8)
8 - Jumping over a stone wall at high speed- gotta go for it or you loose momentum headed up the next hill! Again, choose the second little trail on approach to control, was cleaner + simpler. (0,+3)
9 - Fine. (0, +15)
10 - Zig-zag and then right, and found a very helpful cut, again. (0,0)
11 - Little trail go-for-it skiing! (0,+6)
12 - Around to the right on little trails (0,+2)
13 - Bah, probably my one really wrong route choice, went left, going right including a cut through the field was better (less futzing around the house on the hill). (+10?, +21)
14 - Yeehaw, and thank goodness for touch-free punching!! Totally changes ski-o for the better! (0,+2)
Finish (0,+4)
XC skiing 12:00
4 PM
XC skiing 1:01:30 14.96 km (4:07 / km) +347m 3:41 / km
ahr:135 max:165
Nice late afternoon ski with the crew (Greg, Adrian, Ken), all in our matching jackets, cute. =) We did a nice big loop with some good climbs and a few good descents. The final bit in the valley was brrrrr. Inversion for sure. Anything depression like was even colder (not that it's really that cold, just what we've become adapted to here.)
Tuesday Jan 8, 2013 #
Note
And today is a dual-start long. Meaning you start at the same time as another gal, but have different first loops (presumably) and then probably the same last loop to finish, see who is ahead by then... the menfolk have a quad start - guess that means they have 4 separate loops. The race is on the Middle final map from last summer's WOC, La Givrine.
My goals:
- At any possible forking, be 100% careful to go the right way!
- Be a bit more cool and collected, especially when transfering from a big track (hard, fast skiing) to the little tracks. That's given me a mistake or two in the past races, so something to try to nail today.
My goals:
- At any possible forking, be 100% careful to go the right way!
- Be a bit more cool and collected, especially when transfering from a big track (hard, fast skiing) to the little tracks. That's given me a mistake or two in the past races, so something to try to nail today.
10 AM
XC skiing 16:26 2.25 mi (7:18 / mi) +14m 7:10 / mi
ahr:133 max:166
Warm up loops, with map holder to get into the zone of looking at it. Had both a map from Saturday's race and the map of the stadium which I could see just across the train tracks. Last memories of this place - cheering Boris in from the middle distance at WOC. =)
Ski-O race 1:13:58 13.7 km (5:24 / km)
23c
Woo! 3rd again! Happy with it. Not a perfect race, but fairly smooth. I took the time I need to mostly make sensible choices. I can think of two places where I think I missed the best route and there may have been a few more. Only once did I feel out of contact, but turns out I was exactly on the trail I wanted to be anyways, either luck or good spidey sense...
The gals infront were the same two as last time and they were in a dead-even tie, Polina Machikova and Yulia Tarasenko. The men's side was won by Stan, the Bulgarian, and then two Russians in second and third, so pretty Russian-dominated podium. Here's a photo of when they got us all up there (thanks to Ken!):
Ah, I also lost a pole basket with just a few controls to go. I probably would have been a smidge faster with it, but luckily the last controls were mostly downhill and it didn't hurt me terribly. Perhaps ~20s? Definitely not the 2min30 ish to the winning gals.
Did my two non-awesome route choices spell that biggish difference? Or is it more just speed throughout the course? Only the splits will tell...
One route choice I was kind of non-committed to go right or left of a steep wooded downhill and I ended up just opting to go over it, which required ski-taking off, not ideal. Such precipitous descending also meant I wasn't exactly sure where I was and hence hesitation going into the woods to the control.
Another route choice, I had just I think had a great route choice, busting through the woods skis-off directly to the control, and I actually think fastest would have been to continue that way to the next trail over (all parallel, going up hill), because that connected well to where I needed to go next. But I opted to put skis on and ski around, losing time for sure I think.
Anyways, a very happy camper again, should have good WRE points going into WOC now!
The gals infront were the same two as last time and they were in a dead-even tie, Polina Machikova and Yulia Tarasenko. The men's side was won by Stan, the Bulgarian, and then two Russians in second and third, so pretty Russian-dominated podium. Here's a photo of when they got us all up there (thanks to Ken!):
Ah, I also lost a pole basket with just a few controls to go. I probably would have been a smidge faster with it, but luckily the last controls were mostly downhill and it didn't hurt me terribly. Perhaps ~20s? Definitely not the 2min30 ish to the winning gals.
Did my two non-awesome route choices spell that biggish difference? Or is it more just speed throughout the course? Only the splits will tell...
One route choice I was kind of non-committed to go right or left of a steep wooded downhill and I ended up just opting to go over it, which required ski-taking off, not ideal. Such precipitous descending also meant I wasn't exactly sure where I was and hence hesitation going into the woods to the control.
Another route choice, I had just I think had a great route choice, busting through the woods skis-off directly to the control, and I actually think fastest would have been to continue that way to the next trail over (all parallel, going up hill), because that connected well to where I needed to go next. But I opted to put skis on and ski around, losing time for sure I think.
Anyways, a very happy camper again, should have good WRE points going into WOC now!
XC skiing 15:27 2.29 mi (6:44 / mi) +25m 6:31 / mi
ahr:140 max:157
Monday Jan 7, 2013 #
10 AM
Ski-O 54:23 6.18 mi (8:48 / mi)
ahr:132 max:165
Ski-o training! On the men's map from their mass-start long, just going around it, trying to keep in good contact and not die on the much icier snow. Got quite confused at one time and took awhile to relocate. At least partly due to cut tracks being about the same looking as snowmobile tracks and thus the green lines on the map not making much sense.
Nice sunny day in the Jura!
Nice sunny day in the Jura!
XC skiing 15:12 2.45 mi (6:12 / mi)
ahr:118 max:147
XC skiing 14:54 1.81 mi (8:14 / mi)
ahr:136 max:159
Sunday Jan 6, 2013 #
9 AM
XC skiing 22:56 3.12 mi (7:21 / mi) +160m 6:20 / mi
ahr:128 max:158
Can you have a skieroo? Anyways, a little tour de outer loop of le Combe Froide avec Greg, Cristina, Ken. Chillier and icy compared to yesterday. I was in my skiathalon boots and was missing the more solid connection to ski of my skate boots for sure!
Ski-O 21:56 2.8 mi (7:50 / mi) +63m 7:19 / mi
ahr:131 max:159 9c
And, since I had my ski-o map from this side of the road from yesterday, I decided to re-ski it for practice. Holy moly were the little trails harder today with the ice! Good to practice things, the map is still just hard to read though with all the little trails on top of yellow!
2 PM
Running 15:48 1.57 mi (10:04 / mi) +15m 9:46 / mi
ahr:126 max:145
Warm up around Les Rousses. Legs felt a bit tired, but not terrible.
Ski-O race 16:08 *** 2.7 km (5:59 / km)
14c
Mmm, 2 minutes back in a much shorter race = not so good. It was tricky as expected and I messed up fairly significantly twice. But before documenting that, the sprint was partly in a castle/fort thing. And by in it, I mean I skied through the moat for a good 500m or so. Awesome! =)
Ok, so where did things go awry? There was a labyrinth at the center of a butterfly loop.
1st time: way in = good, way out = ok
2nd time: way in = good, way out = wrong way!!!
3rd time way in = good, way out = not as wrong as 2nd time, but not quickest
So I didn't do a good job of exiting the labyrinth, at all. My 2nd time out, I think I read the butterfly loop in the wrong direction, because I really intended to go out that way. The 3rd time, I think I had only a half-baked plan to get to the next control, and it looked like an ok way out, but would have been far faster to the big trail to come in the most immediate entrance. (Slight excuse: most immediate entrance covered with control circle line.)
Then, was a whopper of a slow up hill (had been in the sun, so slow suctiony snow) when I was racing a Russian. Turns out, too hard, because I skied right by my control, not realizing (I think I was thinking about the next one? Obviously, not enough oxygen in brain.) So had to go back for that and then didn't take a quick cut to the next one. Argh! This is actually one definite thing to look out for- I can ski harder on big trails, but have to get a 100% clear picture of the little trails to take afterwards to get to the control.
A full rundown:
1- Started with Marc L., which was fun, I was faster putting my map in, he took a shortcut for the S-turns (started straight up!) which put him in front of me. Then he headed over to some control, I continued on to mine.
2 - Yehaw! I stopped to have a look at the relatively long route choice - oh yeah, I'm going for it, into the moat! Perfectly fast skiing and dumped you right at the control. Has to have been the best option.
3 - Cross the road, into the woods, see a control off to my right (wasn't expecting it there), check it, yup it's mine, onward.
4 - First time into the labyrinth, a-ok.
5 - Should have gone to the right instead of left, would have been less futzing in the labyrinth.
6 - Hard to follow the trail, just kept it going, crossed the big trail, slight hesitation heading onto the little trail on the far side, but did it and found my control.
7 - Back into the labyrinth, now knew which corner I needed, so went int the nearest way.
8 - Terrible!! And I *think* I had just decided to go to 9 instead of 8, at least I hope, because otherwise it's a bigger mistake. I thought I learned to respect forks yesterday? Apparently more learning required. Totally had that sinking feeling of being confused when the control I was headed to was my #9 instead of 8... Then found a men's control on the way to 8. Bah.
9 - Fine, I'd already been there.
10- Choose an ok corner of the labyrinth, the best one was far to the other side, so I think a good way in.
11 - Didn't exit the labyrinth properly, not really sure why I didn't see the best way. Impatience?
12 - Racing, racing, flew past control. Darn it! Totally because I was trying to hard on the uphill on the big trail and just didn't look at my map that one extra time. Shouldn't have left big trail until I was 100% sure.
13 - There was a cut, I didn't take it, due to just being somewhat frazzled at this point.
14 - Holy moly downhill!
Ok, so where did things go awry? There was a labyrinth at the center of a butterfly loop.
1st time: way in = good, way out = ok
2nd time: way in = good, way out = wrong way!!!
3rd time way in = good, way out = not as wrong as 2nd time, but not quickest
So I didn't do a good job of exiting the labyrinth, at all. My 2nd time out, I think I read the butterfly loop in the wrong direction, because I really intended to go out that way. The 3rd time, I think I had only a half-baked plan to get to the next control, and it looked like an ok way out, but would have been far faster to the big trail to come in the most immediate entrance. (Slight excuse: most immediate entrance covered with control circle line.)
Then, was a whopper of a slow up hill (had been in the sun, so slow suctiony snow) when I was racing a Russian. Turns out, too hard, because I skied right by my control, not realizing (I think I was thinking about the next one? Obviously, not enough oxygen in brain.) So had to go back for that and then didn't take a quick cut to the next one. Argh! This is actually one definite thing to look out for- I can ski harder on big trails, but have to get a 100% clear picture of the little trails to take afterwards to get to the control.
A full rundown:
1- Started with Marc L., which was fun, I was faster putting my map in, he took a shortcut for the S-turns (started straight up!) which put him in front of me. Then he headed over to some control, I continued on to mine.
2 - Yehaw! I stopped to have a look at the relatively long route choice - oh yeah, I'm going for it, into the moat! Perfectly fast skiing and dumped you right at the control. Has to have been the best option.
3 - Cross the road, into the woods, see a control off to my right (wasn't expecting it there), check it, yup it's mine, onward.
4 - First time into the labyrinth, a-ok.
5 - Should have gone to the right instead of left, would have been less futzing in the labyrinth.
6 - Hard to follow the trail, just kept it going, crossed the big trail, slight hesitation heading onto the little trail on the far side, but did it and found my control.
7 - Back into the labyrinth, now knew which corner I needed, so went int the nearest way.
8 - Terrible!! And I *think* I had just decided to go to 9 instead of 8, at least I hope, because otherwise it's a bigger mistake. I thought I learned to respect forks yesterday? Apparently more learning required. Totally had that sinking feeling of being confused when the control I was headed to was my #9 instead of 8... Then found a men's control on the way to 8. Bah.
9 - Fine, I'd already been there.
10- Choose an ok corner of the labyrinth, the best one was far to the other side, so I think a good way in.
11 - Didn't exit the labyrinth properly, not really sure why I didn't see the best way. Impatience?
12 - Racing, racing, flew past control. Darn it! Totally because I was trying to hard on the uphill on the big trail and just didn't look at my map that one extra time. Shouldn't have left big trail until I was 100% sure.
13 - There was a cut, I didn't take it, due to just being somewhat frazzled at this point.
14 - Holy moly downhill!
Saturday Jan 5, 2013 #
10 AM
XC skiing warm up/down 2:00 [1]
Oops, too minimal warm-up. Decided it was worth it to fluoro skis, so that took most of the time. Ken was a superstar helping me with the final touches!!
Ski-O 1:06:26 12.3 km (5:24 / km) +650m 4:16 / km
Wahoo! 3rd place!
Just a 1.5 min behind Polina M. (Russia) and mmm I think it was a Tatiana something (also Russian). Totally happy with that result, although it was very unpretty at the beginning.
I think that pretty much all of the women made a mistake to #1, going up the wrong trail past a little house in a meadow. Ok, group retreat! (Awkward with skis.) Then, tried the next one, oops, turned out also wrong (I feel like that junction was funny, it didn't make sense to me. But it was really hard to distinguish trails in the open meadow in the fog.) But I'd headed up a fair bit, with some Russian gals and a Swedish gal, far enough that it made sense to bushwack (skis off) up the hill to a different trail, ready go!
With that over, things went ok for a bit, I was catching up and passing gals, but then I went toward the wrong control from a fork, and was back behind. Passed the same set of girls again, was ahead for a bit, then another error, flew past a turn I should have taken, so went back and then passed them on a big trail.
Toward the far side of the map was around a Russian and the Kazakhstan gal, we went left of the hill, not sure that was best. But I passed them there and then stayed ahead of my group. On a long leg I felt like they disappeared somewhere, not sure why or how.
We had a forked mini loop right around the transfer under the road, I thought I was ahead in that but much was going on so hard to tell. (Hoping, hoping!) Totally alone crossing road and thereafter, although did also sense others in the last little forked bit. Very, very happy when I got told I was in 3rd finishing. Wahoo! =)
Just a 1.5 min behind Polina M. (Russia) and mmm I think it was a Tatiana something (also Russian). Totally happy with that result, although it was very unpretty at the beginning.
I think that pretty much all of the women made a mistake to #1, going up the wrong trail past a little house in a meadow. Ok, group retreat! (Awkward with skis.) Then, tried the next one, oops, turned out also wrong (I feel like that junction was funny, it didn't make sense to me. But it was really hard to distinguish trails in the open meadow in the fog.) But I'd headed up a fair bit, with some Russian gals and a Swedish gal, far enough that it made sense to bushwack (skis off) up the hill to a different trail, ready go!
With that over, things went ok for a bit, I was catching up and passing gals, but then I went toward the wrong control from a fork, and was back behind. Passed the same set of girls again, was ahead for a bit, then another error, flew past a turn I should have taken, so went back and then passed them on a big trail.
Toward the far side of the map was around a Russian and the Kazakhstan gal, we went left of the hill, not sure that was best. But I passed them there and then stayed ahead of my group. On a long leg I felt like they disappeared somewhere, not sure why or how.
We had a forked mini loop right around the transfer under the road, I thought I was ahead in that but much was going on so hard to tell. (Hoping, hoping!) Totally alone crossing road and thereafter, although did also sense others in the last little forked bit. Very, very happy when I got told I was in 3rd finishing. Wahoo! =)
C • W00T! 24
Friday Jan 4, 2013 #
5 PM
Running 29:26 2.74 mi (10:44 / mi) +33m 10:21 / mi
ahr:137 max:175
And in Prémanon! Little joggeroo while Adrian and Ken were at team leader's meeting, Greg was napping and Cristina was grading lab notebooks.
But, there is nowhere good to run. I tried on the road for a bit, but there's no shoulder and I felt like I was going to get run over. So I ran in little driveways and such of skiing cottages, plus a bit just on the snowy fields on edge of road. Snow seems solid, in open areas, could be a good choice to just cut tomorrow!
But, there is nowhere good to run. I tried on the road for a bit, but there's no shoulder and I felt like I was going to get run over. So I ran in little driveways and such of skiing cottages, plus a bit just on the snowy fields on edge of road. Snow seems solid, in open areas, could be a good choice to just cut tomorrow!
Thursday Jan 3, 2013 #
9 AM
Running 41:25 5.15 mi (8:03 / mi) +29m 7:54 / mi
ahr:148 max:178
Neighborhood joggeroo, trying to make sure the legs remember how to run admist all this skiing! =)
And now, finishing packing to head to the Ski-O Tour in France and Switzerland! (Unfortunately I have to skip the final stage in Italy, boo). Teammates Adrian and Greg are going for the whole week, Cristina for just the weekend. Ken Sr. is racing in open races as is Sandra who will be there for the first weekend with Marc! (Francois Gonon is also entered for France, foot-o -> ski-o crossover!) Exciting times. Unsure if we'll have much internet if not, if so, we'll definitely update, if not, results should show up here.
And now, finishing packing to head to the Ski-O Tour in France and Switzerland! (Unfortunately I have to skip the final stage in Italy, boo). Teammates Adrian and Greg are going for the whole week, Cristina for just the weekend. Ken Sr. is racing in open races as is Sandra who will be there for the first weekend with Marc! (Francois Gonon is also entered for France, foot-o -> ski-o crossover!) Exciting times. Unsure if we'll have much internet if not, if so, we'll definitely update, if not, results should show up here.
Wednesday Jan 2, 2013 #
Note
Notes on Ridder City + Oskemen, Kazakhstan (Ski WOC location March 2013)
Just chatted with a friend of a friend who lived in Almaty, Kazakhstan for awhile and also travelled around the country.
On travel: She says that we should definitely fly from Astana or Almaty to Oskemen/Ust-Kamenogorsk instead of taking the train. First, because the train from Astana goes through Russia, which would require another visa and secondly, because we would likely have to bribe someone to be allowed to carry our skis on board. At least she did for her bike. Air Astana is recommended as having newer planes and therefore probably safer.
On the area: Ust-Kamenogorsk is now called Oskemen as the government there is trying to make things more Kazakh. But Russian is the dominant language in the area. Ust-Kamenogorsk was one of 44 cities that "didn't exist" within the USSR, as it was part of the nuclear program. Uranium and other metals are mined in its environs and there was a big beryllium explosion in 1990 that was kept secret for a while. The city is possibly contaminated with radioactivity (it's unclear/not admitted), so friend recommends not staying super-long if we decide to visit. (Mostly we'll be based in Ridder City, 47 miles to the north-east.)
On food and such: Nathalie got food poisoning both times she was there, probably from meat. Hopefully they hire dependable cooks for the ski-o champs, but something to think about. Water we're probably safest with bottled and we should bring anything like powerbars and gatorade that we want. Probably also any over-the-counter meds we might need as well as some antibiotics just in case.
Anyone else know anything we should know going to that area for ski-o in March? I'm very much looking forward to it!
Just chatted with a friend of a friend who lived in Almaty, Kazakhstan for awhile and also travelled around the country.
On travel: She says that we should definitely fly from Astana or Almaty to Oskemen/Ust-Kamenogorsk instead of taking the train. First, because the train from Astana goes through Russia, which would require another visa and secondly, because we would likely have to bribe someone to be allowed to carry our skis on board. At least she did for her bike. Air Astana is recommended as having newer planes and therefore probably safer.
On the area: Ust-Kamenogorsk is now called Oskemen as the government there is trying to make things more Kazakh. But Russian is the dominant language in the area. Ust-Kamenogorsk was one of 44 cities that "didn't exist" within the USSR, as it was part of the nuclear program. Uranium and other metals are mined in its environs and there was a big beryllium explosion in 1990 that was kept secret for a while. The city is possibly contaminated with radioactivity (it's unclear/not admitted), so friend recommends not staying super-long if we decide to visit. (Mostly we'll be based in Ridder City, 47 miles to the north-east.)
On food and such: Nathalie got food poisoning both times she was there, probably from meat. Hopefully they hire dependable cooks for the ski-o champs, but something to think about. Water we're probably safest with bottled and we should bring anything like powerbars and gatorade that we want. Probably also any over-the-counter meds we might need as well as some antibiotics just in case.
Anyone else know anything we should know going to that area for ski-o in March? I'm very much looking forward to it!
Tuesday Jan 1, 2013 #
Note
And time for The Drive back to Toledo. Should be about 12h, this time it doesn't look like I'll be driving through a storm at least (but does start over Ap Gap, ok, car, go go!)
Quick thoughts about 2012. My orienteering highlights were:
1) 3rd place relay leg finish at WOC
2) 20th at WOC sprint (although qualifying 3rd in my heat made me want much more...)
3) 4th at Tahoe ski-o WC
So things definitely went well, in important races, which is really nice. How to continue to improve? Partially, it's become evident I'm just not putting in the hours that an elite endurance athlete should be putting in. I don't think I can do crazy amounts more, but more than this year's 370h should be possible. At minimum, I'd like to train over 400h.
Preventing injuries is also up there on my list, because not doing that means reduced training time in the end. I think ankle plyos and hamstring exercises are the things I have to continue doing to avoid at least my common injuries.
For orienteering technique, it will be hard for me to get orienteering quite as much as I was able in Amherst. But when days get longer again, I think I can commit to a midweek session in SMOC land every other week or so. And I need to figure out more specifically where my technical weaknesses are and work on those.
Psyched to try to be better next year, looking for the big races to be ski-WOC in Kazakhstan, WOC in Finland and then World Games in Colombia!!
Quick thoughts about 2012. My orienteering highlights were:
1) 3rd place relay leg finish at WOC
2) 20th at WOC sprint (although qualifying 3rd in my heat made me want much more...)
3) 4th at Tahoe ski-o WC
So things definitely went well, in important races, which is really nice. How to continue to improve? Partially, it's become evident I'm just not putting in the hours that an elite endurance athlete should be putting in. I don't think I can do crazy amounts more, but more than this year's 370h should be possible. At minimum, I'd like to train over 400h.
Preventing injuries is also up there on my list, because not doing that means reduced training time in the end. I think ankle plyos and hamstring exercises are the things I have to continue doing to avoid at least my common injuries.
For orienteering technique, it will be hard for me to get orienteering quite as much as I was able in Amherst. But when days get longer again, I think I can commit to a midweek session in SMOC land every other week or so. And I need to figure out more specifically where my technical weaknesses are and work on those.
Psyched to try to be better next year, looking for the big races to be ski-WOC in Kazakhstan, WOC in Finland and then World Games in Colombia!!
10 AM
XC skiing 1:00:17 6.44 mi (9:22 / mi) +230m 8:26 / mi
App Gap and even the rest of VT17 were pretty sketchy without snow tires, but made it to Gore Mtn area a-ok after about 2h. I choose this place because it was only about 5 min off my google-suggested route from VT to Toledo, but it wasn't all that much of a ski area. More like a place to rent alpine skis that someone occasionally goes out into the woods on a snowmobile on and calls it groomed for xc. Ah well, ski-o practice!
The coolest part was the views over the Hudson river at the far point of one trail. It's a much smaller river up there than in Poughkeepsie!
The coolest part was the views over the Hudson river at the far point of one trail. It's a much smaller river up there than in Poughkeepsie!