Training Log Archive: GswedeIn the 30 days ending Nov 30, 2018:
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Friday Nov 30, 2018 #
9 AM
Running 2:06:00 [3] 19.43 km (6:29 / km) +736m 5:27 / km
Long run exploring more trails and terrain on the Jersey side of the Gap. Really nice stuff out there. Once I get to 2.5hrs, I can include another climb up Mt. Tammany. Gorgeous views on this loop and Sunfish Pond was beautifully tranquil, but super rocky on the edges.
Legs were still pretty beat up from last week and the Dirty Bird. So I didn't push too hard. Good time spent out there though.
Legs were still pretty beat up from last week and the Dirty Bird. So I didn't push too hard. Good time spent out there though.
Thursday Nov 29, 2018 #
7 AM
BBA 20:00 [2] 3.0 km (6:40 / km)
11 AM
Orienteering 1:21:21 [3] **** 9.57 km (8:30 / km) +228m 7:36 / km
19c
More exploration at Skytop, where there is still plenty of snow on the ground and it was colder by about 6°F. It's surprising how it's only about 400-500 meters above Eburg, but that's enough to change the temperature significantly.
Some cool areas, east of 390 had loads of blueberry, west was generally better here. Skipped 1 because there was a sign that hunting was going on in that area. The most northern section was very runnable and had good visibility, but was extremely diffuse. I hit 5 perfectly but didn't event realize it. And the area around 19, 20, and 21 had loads more mountain laurel than is shown here. Skipped 21 because I was running short on time and I didn't want to fight through that much mountain laurel. I made this map before I found the parameters I was happy with for PA. So it looks like I'll have to redo the veg.
Map: https://photos.app.goo.gl/7RDcPS8UtPvKShgw5
Control Count: 35
I'm only counting the controls I actually punched. More motivation to do things right.
Some cool areas, east of 390 had loads of blueberry, west was generally better here. Skipped 1 because there was a sign that hunting was going on in that area. The most northern section was very runnable and had good visibility, but was extremely diffuse. I hit 5 perfectly but didn't event realize it. And the area around 19, 20, and 21 had loads more mountain laurel than is shown here. Skipped 21 because I was running short on time and I didn't want to fight through that much mountain laurel. I made this map before I found the parameters I was happy with for PA. So it looks like I'll have to redo the veg.
Map: https://photos.app.goo.gl/7RDcPS8UtPvKShgw5
Control Count: 35
I'm only counting the controls I actually punched. More motivation to do things right.
Wednesday Nov 28, 2018 #
Circuit Training 30:00
BBA 20:00 [2] 3.0 km (6:40 / km)
The day got away from me today between work and finishing up stuff at the house that really should have been done by previous tenants. It looked like the windows hadn't been cleaned in 15+ years. I'm still just settling into my routines here.
I also slowly continue to expand the catalog of maps available here. This is what we're up to so far: https://photos.app.goo.gl/YBp9Yw3gH1n28VRE7
I also slowly continue to expand the catalog of maps available here. This is what we're up to so far: https://photos.app.goo.gl/YBp9Yw3gH1n28VRE7
Tuesday Nov 27, 2018 #
7 AM
BBA 20:00 [2] 3.0 km (6:40 / km)
Stopped into the local running store today with my OUSA hat on. The owner immediately asked me, "So you're an orienteer?"
It turns out she's a DVOA member and really wants to see more orienteering in the area since most of the DVOA events are too far for her. She said she organizes different fun events for the local running community and really wants to do something with orienteering to give people something different. I told her I had made a basic map of town. Sounds like I've got another way to hook into the local community of outdoors enthusiasts. Woo!
It turns out she's a DVOA member and really wants to see more orienteering in the area since most of the DVOA events are too far for her. She said she organizes different fun events for the local running community and really wants to do something with orienteering to give people something different. I told her I had made a basic map of town. Sounds like I've got another way to hook into the local community of outdoors enthusiasts. Woo!
11 AM
Orienteering 34:45 [3] 4.66 km (7:28 / km) +235m 5:58 / km
16c
Really, really fun area. It's only 10 minutes from my house! Generally very open forest with patches of blueberry throughout that are rough, but not too bad.
Yet, nothing ruins the mood like someone firing a shotgun in the direction of your next control. I checked the NJ hunting season before I went out, but it seems like there was a subsection that I overlooked. Why do hunting seasons have to be so confusing?
Map: https://photos.app.goo.gl/a4XNotDjUP48uEz3A
Control Count: 16
Yet, nothing ruins the mood like someone firing a shotgun in the direction of your next control. I checked the NJ hunting season before I went out, but it seems like there was a subsection that I overlooked. Why do hunting seasons have to be so confusing?
Map: https://photos.app.goo.gl/a4XNotDjUP48uEz3A
Control Count: 16
Running 30:00 [3] 5.0 km (6:00 / km)
Monday Nov 26, 2018 #
Note
And thanks to some needed encouragement by Peggy, the Gswede Control Challenge is on!
Let's get the Senior Team a coach to give it the direction it needs. To clarify, I see a thriving senior team as necessary to junior development. A senior national team should be the top level of a country's sport and I think it can be discouraging for many new juniors to "graduate" to the senior team and learn that they now have to train, work, compete, and figure it all out on their own. In addition, the senior team can be role models for the juniors on how to handle work-life-training balance. But we do need a bit of direction ourselves.
It won't take much to get better than where we're at now. We've got the talent. We've got the terrain. And, most importantly, we've got loads of enthusiasm. So let's get a coach.
Summarizing:
Gswede Control Challenge
1. You pledge an amount per control -- 50 cents, 25 cents, 10 cents -- and I am motivated to train even more.
2. Each control I punch in training and competition from November 26th until January 31st counts except for control pick exercises that count as half.
3. I will post the official count after each training session and race on my log.
4. You support a national team with a clear goal for your donation and motivate a national team member who is training his heart out in the wintry Pocono landscape.
5. You can pledge by either commenting on my log or sending me an email at swederunner154 (at) gmail.com. I'll keep track of everything in an Excel sheet.
Thanks again, Peggy, for prodding me to do this.
If we don't reach the goal of $2,000, then the funds will be used to support our biannual training camps. Let's go!
Let's get the Senior Team a coach to give it the direction it needs. To clarify, I see a thriving senior team as necessary to junior development. A senior national team should be the top level of a country's sport and I think it can be discouraging for many new juniors to "graduate" to the senior team and learn that they now have to train, work, compete, and figure it all out on their own. In addition, the senior team can be role models for the juniors on how to handle work-life-training balance. But we do need a bit of direction ourselves.
It won't take much to get better than where we're at now. We've got the talent. We've got the terrain. And, most importantly, we've got loads of enthusiasm. So let's get a coach.
Summarizing:
Gswede Control Challenge
1. You pledge an amount per control -- 50 cents, 25 cents, 10 cents -- and I am motivated to train even more.
2. Each control I punch in training and competition from November 26th until January 31st counts except for control pick exercises that count as half.
3. I will post the official count after each training session and race on my log.
4. You support a national team with a clear goal for your donation and motivate a national team member who is training his heart out in the wintry Pocono landscape.
5. You can pledge by either commenting on my log or sending me an email at swederunner154 (at) gmail.com. I'll keep track of everything in an Excel sheet.
Thanks again, Peggy, for prodding me to do this.
If we don't reach the goal of $2,000, then the funds will be used to support our biannual training camps. Let's go!
Hiking 50:00 [1] 5.0 km (10:00 / km)
A nice long walk to loosen up the legs. Considered a strength workout, but recovery is really important. Especially after pushing harder than I expected to yesterday.
Sunday Nov 25, 2018 #
Event: Dirty Bird 15k Trail
9 AM
Running 2:08:33 28.82 km (4:28 / km) +681m 3:59 / km
Dirty Bird 30k
1st. Didn't mean to run that fast, but I had a road runner with me for a lot of this and he was flying. I checked and it looks the ran a 1:10 half marathon in Philly a bit ago. He was fast on the flats, but couldn't handle the downhills where I was able to catch up after he put 30sec on me and then pass him.
He stuck with me until the top of the hill at the water tower on the second loop. He said his blood sugar dropped a lot after that, so he ended up coming in almost 20 minutes after me.
He was a really cool guy who actually went to East Stroudsburg University. Hopefully I can get him to come out for more trail running in the future.
Course wasn't too technical, but overall really muddy. A few steep downhills, but nothing crazy. Overall a pretty fast course.
1st. Didn't mean to run that fast, but I had a road runner with me for a lot of this and he was flying. I checked and it looks the ran a 1:10 half marathon in Philly a bit ago. He was fast on the flats, but couldn't handle the downhills where I was able to catch up after he put 30sec on me and then pass him.
He stuck with me until the top of the hill at the water tower on the second loop. He said his blood sugar dropped a lot after that, so he ended up coming in almost 20 minutes after me.
He was a really cool guy who actually went to East Stroudsburg University. Hopefully I can get him to come out for more trail running in the future.
Course wasn't too technical, but overall really muddy. A few steep downhills, but nothing crazy. Overall a pretty fast course.
Saturday Nov 24, 2018 #
BBA 20:00 [2] 3.0 km (6:40 / km)
1 PM
Orienteering 1:30:00 [3] *** 11.46 km (7:51 / km) +274m 7:01 / km
21c
Lots of blueberry and a bit rougher vegetation in general. Pretty diffuse especially with a KP map. Certainly a useful place to train, but it will take some adjustments. I only explored about half of the whole preserve today. Will get to other side of the road next.
Took this at an easy pace because that's what the training plan called for and I wanted to feel confident on a new map. Got tired towards the end from working through all the blueberry. Yum.
17 minutes from home.
Took this at an easy pace because that's what the training plan called for and I wanted to feel confident on a new map. Got tired towards the end from working through all the blueberry. Yum.
17 minutes from home.
Friday Nov 23, 2018 #
3 PM
Running 1:05:01 [3] 9.71 km (6:42 / km) +553m 5:13 / km
I decided I really wanted to opt outside today by exploring a bit more of the trails over on the NJ side of the Gap. Really fun. Looking forward to some long runs out there.
Thursday Nov 22, 2018 #
9 AM
Running 28:29 8.21 km (3:28 / km) +19m 3:26 / km
The same Turkey Trot as last year, but I wasn't in as good of shape as last year and they made the course longer for some reason.
I wasn't really sure what I'd be capable of today. So I said I'd go out at a hard tempo pace, turn it up the last two k, and see where I ended up. 2nd place overall, although there weren't many fast people out there. I got a solid workout at the very least. 17:22 through 5k and 27:45 through 8k. But the best news is that my Achilles feels good, really good.
This race sets a good baseline for the coming season. Now I have to build off this and stay healthy.
I wasn't really sure what I'd be capable of today. So I said I'd go out at a hard tempo pace, turn it up the last two k, and see where I ended up. 2nd place overall, although there weren't many fast people out there. I got a solid workout at the very least. 17:22 through 5k and 27:45 through 8k. But the best news is that my Achilles feels good, really good.
This race sets a good baseline for the coming season. Now I have to build off this and stay healthy.
Running 40:00 [3] 8.0 km (5:00 / km) +200m 4:27 / km
Wednesday Nov 21, 2018 #
BBA 20:00 [2] 3.0 km (6:40 / km)
Beautiful morning out on the levee.
It looks like there are too many great areas for me to train on in the coming year. I haven't had this problem before.
Then just the opportunities for collaboration with local organizations. I went to a cafe yesterday to work and got to talking with the very friendly people there, both employees and patrons, and they all seemed really intrigued by orienteering. How many summer camps in this area would like to have a map, even if it's just an enhanced KP map? And maybe the juniors who come out to train next June could have summer "scholarships" if they train here and teach orienteering classes at local camps? Loads of thoughts. Going to keep exploring possibilities.
The fact is that this area is great for orienteering and we can take that and run with it.
It looks like there are too many great areas for me to train on in the coming year. I haven't had this problem before.
Then just the opportunities for collaboration with local organizations. I went to a cafe yesterday to work and got to talking with the very friendly people there, both employees and patrons, and they all seemed really intrigued by orienteering. How many summer camps in this area would like to have a map, even if it's just an enhanced KP map? And maybe the juniors who come out to train next June could have summer "scholarships" if they train here and teach orienteering classes at local camps? Loads of thoughts. Going to keep exploring possibilities.
The fact is that this area is great for orienteering and we can take that and run with it.
12 PM
Running 1:05:01 [3] 10.67 km (6:06 / km) +357m 5:13 / km
Easy run up Mount Minsi
Tuesday Nov 20, 2018 #
BBA 25:00 [2] 4.0 km (6:15 / km)
Saw a bald eagle on the morning jog along the Brodhead. Good to see they're reestablishing in the area.
3 PM
Running 1:10:00 [3] 13.35 km (5:15 / km) +73m 5:06 / km
Easy run on the Levee Trail with Ian. A great option for easy runs.
And a new map: https://photos.app.goo.gl/35hqgsYw2NroFKTt8
It's here 30 minutes from Eburg: https://goo.gl/maps/L86JpdWFchS2
Looks like there's plenty of rhododendron out there, but also some really fun usable areas.
And a new map: https://photos.app.goo.gl/35hqgsYw2NroFKTt8
It's here 30 minutes from Eburg: https://goo.gl/maps/L86JpdWFchS2
Looks like there's plenty of rhododendron out there, but also some really fun usable areas.
Monday Nov 19, 2018 #
BBA 20:00 [2] 2.8 km (7:09 / km)
1 PM
Orienteering 1:16:36 [3] *** 9.56 km (8:01 / km) +229m 7:09 / km
21c
WOW! That was fun, even with all the snow and sliding. Pretty open woods, but not too open. With leaves out the vegetation will be cut down significantly. There was some rocky ground that was particularly tough to get over with all the snow.
But, regardless, this area is top-class. And the map is pretty good for being autogenerated. Generally accurate contours, good vegetation, I just need to add in some trails and a few marshes and streams to make it really good. I can probably start adding in cliffs and boulders bit by bit.
This was a middle style course at an easy with a sprint at a slighty faster pace. I couldn't run either all that fast because of the snow. I don't care. This was good old fashioned fun. I had to cut it short in the sprint because my friend Ian was waiting for me. Will be back though. Only 20 minutes from my house!
Middle: https://photos.app.goo.gl/ndgWqvmZRja735xKA
Sprint: https://photos.app.goo.gl/fcffw1VtzvtSq7j78 (put in the right link)
But, regardless, this area is top-class. And the map is pretty good for being autogenerated. Generally accurate contours, good vegetation, I just need to add in some trails and a few marshes and streams to make it really good. I can probably start adding in cliffs and boulders bit by bit.
This was a middle style course at an easy with a sprint at a slighty faster pace. I couldn't run either all that fast because of the snow. I don't care. This was good old fashioned fun. I had to cut it short in the sprint because my friend Ian was waiting for me. Will be back though. Only 20 minutes from my house!
Middle: https://photos.app.goo.gl/ndgWqvmZRja735xKA
Sprint: https://photos.app.goo.gl/fcffw1VtzvtSq7j78 (put in the right link)
Sunday Nov 18, 2018 #
Event: Blue Hills Traverse
12 PM
Orienteering 1:25:01 [3] *** 8.57 km (9:55 / km) +245m 8:40 / km
13c
Checking out Whittingham. It did not disappoint. There were certainly quite a few areas that weren't too much fun because of all the barberry. But there was a lot that was really, really nice.
It was unsurprisingly slow going with the snow. I kept slipping and had one fall that hurt my knee a good bit. Feels fine now.
Also, loads more bear tracks. Seeing the tracks psyches me out a little bit, but, to be honest, how many times have I gone over bear tracks in the past with no snow and just not realized it? I imagine more than I could count. Ignorance certainly is bliss at times.
https://photos.app.goo.gl/QiNSyfGEhEzMEnvo7
It was unsurprisingly slow going with the snow. I kept slipping and had one fall that hurt my knee a good bit. Feels fine now.
Also, loads more bear tracks. Seeing the tracks psyches me out a little bit, but, to be honest, how many times have I gone over bear tracks in the past with no snow and just not realized it? I imagine more than I could count. Ignorance certainly is bliss at times.
https://photos.app.goo.gl/QiNSyfGEhEzMEnvo7
6 PM
Core O'Clock 30:00 [3]
Back to the bodyweight workouts! Woo! I hurt!
Saturday Nov 17, 2018 #
3 PM
Running 1:40:04 [3] 16.37 km (6:07 / km) +361m 5:30 / km
First long run from the house exploring the trails on Fox Hill. At one point I saw some bear tracks, which was surprising for such a small area. But I suppose only hikers, runners, and mountain bikers aren't enough to scare off a bear from there.
The area isn't too great for orienteering. A bit too steep and full of rhododendron. But it has some really great trails with lots of climb. I was going very slow today because of the 6-9 inches of snow on the ground. It was slick enough that I went down a few times. But even with that, it's really sweet having an area like that so close.
The area isn't too great for orienteering. A bit too steep and full of rhododendron. But it has some really great trails with lots of climb. I was going very slow today because of the 6-9 inches of snow on the ground. It was slick enough that I went down a few times. But even with that, it's really sweet having an area like that so close.
Friday Nov 16, 2018 #
Note
On a bus going through the worst part of this surprise storm. So far I'm thoroughly impressed by how well our bus driver is handling roads that are essentially unplowed...so far.
Note
Annnnnd we're almost back in Philly. Some pretty rough roads out there, but overall it was good.
Also, my friend Luis made a video summary of the important races/moments from this past season. (https://youtu.be/82vaIICclAI) The orienteering action starts with Tiomila at about 25 seconds.
This video really got me excited about elite competition in orienteering again. I felt the nervous excitement of being out there fighting for a spot among all the big names. I want to be out there. Obviously I feel a bit more of a connection since they're friends of mine in the video. But I like to look at Spain's team as a model for the US. They're not the favorites by a long shot, but they can still get out there and lay out the competition on special occasions. I think that's where we can be.
I was running on fumes by the end of this past summer, but I really am feeling ready to go now after a break to regroup mentally and recover physically.
And I hope this won't be just for me. I hope my juniors and anyone else interested in pushing their limits in this sport can watch this and feel excited. It's time to get serious and get to work.
Also, my friend Luis made a video summary of the important races/moments from this past season. (https://youtu.be/82vaIICclAI) The orienteering action starts with Tiomila at about 25 seconds.
This video really got me excited about elite competition in orienteering again. I felt the nervous excitement of being out there fighting for a spot among all the big names. I want to be out there. Obviously I feel a bit more of a connection since they're friends of mine in the video. But I like to look at Spain's team as a model for the US. They're not the favorites by a long shot, but they can still get out there and lay out the competition on special occasions. I think that's where we can be.
I was running on fumes by the end of this past summer, but I really am feeling ready to go now after a break to regroup mentally and recover physically.
And I hope this won't be just for me. I hope my juniors and anyone else interested in pushing their limits in this sport can watch this and feel excited. It's time to get serious and get to work.
Running 1:00:00 [3] 12.0 km (5:00 / km)
Nice easy run on the Drive. Bumped into Dan while I was out there. Such a cool guy.
Moving tomorrow morning!
Moving tomorrow morning!
Wednesday Nov 14, 2018 #
Note
Hello!
Athletebiz and I are doing a fundraising campaign together. I chose to support Friends of the Delaware Water Gap. Click on the link to see how you can support me and the Friends of the DWG: https://campaigns.athletebiz.us/secure/fundraiser/...
Athletebiz and I are doing a fundraising campaign together. I chose to support Friends of the Delaware Water Gap. Click on the link to see how you can support me and the Friends of the DWG: https://campaigns.athletebiz.us/secure/fundraiser/...
Saturday Nov 10, 2018 #
Running 1:05:00 [3] 13.0 km (5:00 / km)
Running out from the farm to the woods and back.
Thursday Nov 8, 2018 #
11 AM
Orienteering 51:31 [3] 6.44 km (8:00 / km) +259m 6:39 / km
Checking out the upper terrain at Skytop, a resort in the Poconos that is very interested in having a map made of their land (5000 acres in total). This area was pretty interesting and, with a real map, has potential for some great courses. The blueberry was a little rough in spots, but nothing worse than what I've seen in Harriman.
Also feeling a sickly as it seems I've caught something from my very cute niece.
Annnnnd, it's official. I'll be living in the Poconos. I was up there today to handle all the final issues. My roommate and I will be renting a three bedroom house with lots of extra space in East Stroudsburg. I think living in town is better than living in the wilderness since I'll be about 10-30 minutes away from all the terrain, rather than one minute away from one map, and an hour away from everything else.
Also feeling a sickly as it seems I've caught something from my very cute niece.
Annnnnd, it's official. I'll be living in the Poconos. I was up there today to handle all the final issues. My roommate and I will be renting a three bedroom house with lots of extra space in East Stroudsburg. I think living in town is better than living in the wilderness since I'll be about 10-30 minutes away from all the terrain, rather than one minute away from one map, and an hour away from everything else.
Tuesday Nov 6, 2018 #
3 PM
Orienteering 1:05:01 [3] 8.77 km (7:25 / km) +327m 6:15 / km
Monday Nov 5, 2018 #
4 PM
Orienteering 1:01:00 [3] 7.03 km (8:41 / km) +300m 7:09 / km
Sunday Nov 4, 2018 #
3 PM
Orienteering 1:24:59 10.39 km (8:11 / km) +420m 6:48 / km
Borrowed this training idea from Timo.
It's approximately an hour of easy to moderate paced orienteering (60-75% of max effort) followed by a 10-15 minute sprint (75-100%).
I liked this one and will definitely incorporate into my training catalog. A big thing since I've been back is that I don't do enough fast orienteering. I noticed this most when I was in Portugal doing intervals with others last February. This is a good way to include faster training while not going overboard with the effort and also giving myself time to get into the map.
It's approximately an hour of easy to moderate paced orienteering (60-75% of max effort) followed by a 10-15 minute sprint (75-100%).
I liked this one and will definitely incorporate into my training catalog. A big thing since I've been back is that I don't do enough fast orienteering. I noticed this most when I was in Portugal doing intervals with others last February. This is a good way to include faster training while not going overboard with the effort and also giving myself time to get into the map.
Saturday Nov 3, 2018 #
3 PM
Running 1:40:00 [3] 15.68 km (6:23 / km) +810m 5:04 / km
Absolutely spectacular fall foliage in the Blue Ridge mountains for this run.
Friday Nov 2, 2018 #
5 PM
Running 1:10:00 [3] 12.07 km (5:48 / km) +500m 4:48 / km
Thursday Nov 1, 2018 #
Running 1:10:00 [3] 13.0 km (5:23 / km) +300m 4:50 / km
Social run with the Wanderers
As part of my breaks between work, I made a new map of Delaware State Forest land in the Poconos. The only difficult part of this one is figuring out where to park.
https://drive.google.com/file/d/1XW_DGbvrg-_vZy8PV...
As part of my breaks between work, I made a new map of Delaware State Forest land in the Poconos. The only difficult part of this one is figuring out where to park.
https://drive.google.com/file/d/1XW_DGbvrg-_vZy8PV...