Training Log Archive: GswedeIn the 31 days ending May 31, 2018:
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Thursday May 31, 2018 #
6 PM
Running 28:08 [4] 7.13 km (3:57 / km) +183m 3:30 / km
ahr:140 max:176
5th and final race of the Wissahickon Wanderers Trail Series. Man, I love these woods.
I tried to keep it at a tempo pace to make sure I'm ready for the Trail Classic where the big name runners will be.
I tried to keep it at a tempo pace to make sure I'm ready for the Trail Classic where the big name runners will be.
Running 30:00 [2] 4.0 km (7:30 / km)
Tuesday May 29, 2018 #
8 AM
Supplementary Jog 25:00 [2] 4.0 km (6:15 / km)
5 PM
Running 1:05:00 [3] 12.0 km (5:25 / km) +200m 5:00 / km
Easy run on the drive. Saw a friend from high school who's living nearby. So I ran with him up to his house and then back down.
Monday May 28, 2018 #
9 AM
Orienteering 1:22:40 [4] *** 14.07 km (5:53 / km) +520m 4:58 / km
ahr:157 max:177 25c
So, what to write about this weekend. Great event in spectacular terrain. Very fun courses by Andis, Greg, and Niels. What I would give to run more courses like those. I was so grateful to see so many DVOAers out there helping out. I really love my club.
As for my performance, mixed feelings.
Ecstatic in some ways because of how far I've come over the past few years. Most of my time loss today was because of slower route choices, not losing map contact or fumbling in the circle. That is a big change for Greg. It is certainly cause for a pat on the back.
Pretty damn pissed in other ways because of Lyme. My energy levels were much better today and yesterday. But I was still less aggressive than I normally like to be in terrain that's this fast.
It's great to secure a WOC spot, but I've walked away hungry for more. I know I can do better.
Looking at the splits and routes, I'd say I lost the most time on 2, 7 and 12.
2 was much faster on the trail on the right. Didn't see that option until too late.
The final climb to 7 would have been faster if it had been spaced out more gently by attacking from the left.
12 would have been better on the right going past the pool. I was hoping the lakeside trail would be faster, but it was kinda crappy running on it. Very rocky and lots of small turns that couldn't be mapped, but had to be navigated. Perhaps it would have been better to pop into the woods once I saw what that trail was like.
Running 20:00 [2] 3.0 km (6:40 / km)
Sunday May 27, 2018 #
10 AM
Core O'Clock 10:00 [3]
Fausto!
1 PM
Orienteering 25:55 [4] *** 4.81 km (5:23 / km) +243m 4:18 / km
ahr:149 max:174 14c
Relay. I ended up running harder than I originally planned. But I had an Ethan to chase down. It was pretty exciting to run quickly in this terrain. Fantastic stuff.
Really happy with where my energy was at compared to yesterday. We'll see what happens tomorrow!
Really happy with where my energy was at compared to yesterday. We'll see what happens tomorrow!
Running 20:00 [2] 3.0 km (6:40 / km)
Saturday May 26, 2018 #
11 AM
Orienteering 42:32 [4] *** 6.21 km (6:51 / km) +276m 5:36 / km
ahr:160 max:183 21c
Quite clean, but low energy. Maybe there'll be a full recovery by the long on Monday. But I'll have to prepare for the worst.
Running 25:00 [3] 4.0 km (6:15 / km)
Hot!
Friday May 25, 2018 #
Event: Westchester County Challenge
Running 25:00 [3] 5.0 km (5:00 / km)
Orienteering 14:37 [4] 3.6 km (4:04 / km) +50m 3:48 / km
Feeling slow, but it looks like it was still good enough for the win. Going to WOC though!
Thursday May 24, 2018 #
Running 35:00 [3] 6.0 km (5:50 / km) +200m 5:00 / km
Pre-meet in the Wissahickon. Legs are feeling pleasantly spry.
Wednesday May 23, 2018 #
Hiking 45:00 [1] 3.0 km (15:00 / km)
Putting out controls at the SCEE
Tuesday May 22, 2018 #
Running 40:00 [3] 6.0 km (6:40 / km)
6 PM
Running 13:30 3.05 km (4:26 / km) +2m 4:25 / km
ahr:147 max:162
Final speed workout to keep some speed in the legs. I've definitely lost a lot of my top-end speed. Workout was 3x800 on 3 minute recovery jog. Ran decently, but not as sharp as I was hoping a few weeks back.
Times:
2:26
2:27
2:30
Times:
2:26
2:27
2:30
Monday May 21, 2018 #
Running 20:00 [3] 3.0 km (6:40 / km)
3 PM
Orienteering 55:18 [4] ***** 6.32 km (8:45 / km) +278m 7:10 / km
ahr:151 max:176 24c
Final technical tune-up for team trials on FCN. When the leaves are out in French Creek, it's one of the most difficult places for me to orienteer precisely, quickly, and confidently. But that's why I did it, because your confidence tends to increase enormously when you go from a low visibility terrain to one that is high visibility.
There were some low points to this course -- not being able to find certain charcoal platforms -- but there were also some spectacular legs that I spiked despite thick vegetation and rocky footing.
Leg 17-18
There were some low points to this course -- not being able to find certain charcoal platforms -- but there were also some spectacular legs that I spiked despite thick vegetation and rocky footing.
Leg 17-18
Sunday May 20, 2018 #
8 AM
Running race 38:48 [4] 9.03 km (4:18 / km) +292m 3:42 / km
ahr:169 max:189
Running warm up/down 25:00 [3] 5.0 km (5:00 / km)
Saturday May 19, 2018 #
11 AM
Orienteering 1:10:00 [3] ** 10.98 km (6:23 / km) +340m 5:31 / km
ahr:168 max:185 12c
Heading out to Erik's Gear Grinder event. I ran the half distance. Really interesting route choices...but I just went straight for a lot of them! I also went off-trail to test out the vegetation.
Really happy with what I saw. Medium runnability, but super low visibility. It's like doing night-O almost the entire time. I'm very excited to train here and on DVOA's other super technical maps.
Really happy with what I saw. Medium runnability, but super low visibility. It's like doing night-O almost the entire time. I'm very excited to train here and on DVOA's other super technical maps.
Thursday May 17, 2018 #
6 PM
Running 23:45 [4] 5.6 km (4:14 / km) +158m 3:43 / km
ahr:150 max:165
I decided to take this as a test: if things fell apart, then I'd call it now, submit a petition, and hope for the best; if I felt good enough to win, then I'd continue forward, but resting more than originally planned.
Things didn't fall apart. I felt generally pretty good, a little more tired than normal. And I certainly didn't have any kick, but I won't be submitting a petition for now. One day at a time now.
Things didn't fall apart. I felt generally pretty good, a little more tired than normal. And I certainly didn't have any kick, but I won't be submitting a petition for now. One day at a time now.
Running 40:00 [3] 6.5 km (6:09 / km)
Wednesday May 16, 2018 #
Running 1:50:00 [3] 19.0 km (5:47 / km) +500m 5:07 / km
Long run in the Wiss. But a shorter long run, since it's time to taper.
I set this to generate while I was running.
It's an old coal mine that's been converted to a state forest.
It's here.
This one shows the unique nature of the terrain better. With Kartpullautin's depression PNG, the depressions are shown in purple. I can't wait to take a trip out there.
And just for perspective, if this image were printed at the right size, it'd be A3 at 1:15,000. So yeah, pretty big.
I set this to generate while I was running.
It's an old coal mine that's been converted to a state forest.
It's here.
This one shows the unique nature of the terrain better. With Kartpullautin's depression PNG, the depressions are shown in purple. I can't wait to take a trip out there.
And just for perspective, if this image were printed at the right size, it'd be A3 at 1:15,000. So yeah, pretty big.
Note
It would appear that I have Lyme's. Already on a round of antibiotics. I suppose it's a risk that comes with the territory when you orienteer here. I'll need more deet and more permethrin. Really hope there's a vaccine in the works for this.
Tuesday May 15, 2018 #
Core O'Clock 20:00 [2]
Running 50:00 [3] 9.5 km (5:16 / km) +250m 4:39 / km
Recovery day in the Wiss. Legs are still very beat up.
The more I run here, the more I like the Wissahickon. For training, aesthetic appeal, and destressing from the city.
It's got enough hills to get in some serious hill training, but not so many hills that you end up running too slowly. Perfect to prepare for hilly or soft-ground terrains.
The 50 miles of trails provide loads of variability. And Forbidden Drive is a great option for flat, fast running.
It's not great to develop the technical aspect of orienteering. But then again, it's easy to get to know a map too well. I've heard that Daniel Hubmann does only physical training when he's at home.
I can focus on the technical aspect at training camps. But the Wiss prepares my body. I suppose I'm just grateful that Ben Franklin didn't get his wish of damming the creek and creating a reservoir for the city.
The more I run here, the more I like the Wissahickon. For training, aesthetic appeal, and destressing from the city.
It's got enough hills to get in some serious hill training, but not so many hills that you end up running too slowly. Perfect to prepare for hilly or soft-ground terrains.
The 50 miles of trails provide loads of variability. And Forbidden Drive is a great option for flat, fast running.
It's not great to develop the technical aspect of orienteering. But then again, it's easy to get to know a map too well. I've heard that Daniel Hubmann does only physical training when he's at home.
I can focus on the technical aspect at training camps. But the Wiss prepares my body. I suppose I'm just grateful that Ben Franklin didn't get his wish of damming the creek and creating a reservoir for the city.
Monday May 14, 2018 #
Note
Here's the video of the worst part of the Water Gap that I saw last week:
The video doesn't seem to get across just how bad it really was, but my speed and stops should express how slow it is. It's a huge contrast also, as these areas are usually the most runnable on this map.
So the combination of the woolly adeglid and March's four nor'easters did some real damage to this park, but there are still loads of areas that are just downright fun orienteering:
Notes for future Water Gap courses, areas with evergreen have lots of downed trees. The southern ridges tend to have thicker vegetation, with the forest generally opening up the further north you go on the map.
The video doesn't seem to get across just how bad it really was, but my speed and stops should express how slow it is. It's a huge contrast also, as these areas are usually the most runnable on this map.
So the combination of the woolly adeglid and March's four nor'easters did some real damage to this park, but there are still loads of areas that are just downright fun orienteering:
Notes for future Water Gap courses, areas with evergreen have lots of downed trees. The southern ridges tend to have thicker vegetation, with the forest generally opening up the further north you go on the map.
Hiking 1:20:00 [1] 6.0 km (13:20 / km) +250m 11:02 / km
Enjoying a nice evening in the Wissahickon. Relaxing for mind and body.
Sunday May 13, 2018 #
Event: 2018 Billygoat XL
10 AM
Orienteering 1:22:02 [4] *** 13.5 km (6:05 / km) +518m 5:06 / km
ahr:156 max:180 24c
Okay, so a write-up about the Billygoat. For me, it's difficult to write out a race report.
We started, I read the map, I ran, I finished. But I suppose I can add a bit more drama than that.
As soon as we started I could tell my legs didn't have any sort of spark in them to run fast. But I knew my base could carry me through to a win so long as I had a clean race.
I started off pretty far back, focusing on reading the first loop and seeing any potential skips there. Didn't see any I liked in the first loop. Once I saw that there was a "break" from 10 to partway past 12, I decided to examine the rest of the race there.
Going into 1, I had Jordan and Tomas right in front of me. I passed them at 2 as they swung too far left on the entrance. Held in front of them until 4 when I crossed over the trail and never saw it. Jordan wanted to keep climbing, but I stopped to read the map and realized we were on the right shelf.
Jordan passed me at 5 when I started reading rocks that were too high as the rocks in the reentrant. He held onto this lead until 9. I just couldn't push physically to catch him. But I stuck with my goal of a stable, clean race.
I lost sight of Jordan on the way to 10, but it took so long when I punched that I realized I had woken up the control. 10 didn't seem like a smart skip to me, so I assumed Jordan had made a mistake. Waking up the controls after that confirmed that assumption.
On the way to 13, which I had a crap route for, I decided to skip 20 because "it looked like the biggest pain in the ass" out of what was left on the course. Not very scientific, but it worked for me.
Leaving 17, my body reminded me that I had pushed my limits at a training camp only a few days prior. I shot back that there wasn't anything wrong with going to the well.
I continued navigating and enjoying the woods immensely until 22 when I heard some thrashing in the woods. Jordan came over the spur and punched 22 while I left towards the southern 23. He had better speed than me at this point and quickly caught and passed me. I picked up the pace but wasn't able to close the gap until 23 when I saw him leaving the control.
As I crossed the swamp and hooked onto the trail I saw him cut north too early and knew he'd have a lot of extra distance and climb to make up. I took a few seconds to make sure I had read the final bit correctly and went after it.
I was still thinking that Jordan somehow could have held onto his lead and was looking for him at the finish as I came down to the line. But he wasn't there and I knew I had won.
It was great to win this Billygoat. The Billygoat is an amazing American tradition and Blue Mountain is such an extraordinary map/terrain that this event was really something special. A big thank-you to HVO for organizing and to Joe for setting a really fun course.
Again, many people may not share this opinion with me, but it's certainly where I am at now: in general, Blue Mountain feels easy to me compared to a map like French Creek. It's so much easier to ignore features and only focus on what's visible than it is to try to see features that are hardly visible in thick woods. But Blue Mountain is certainly much more fun.
I made sure to do a loop around the Blue Mountain lodge to bring a younger Greg back into my memory. It's amazing how much things change over the years. That Greg certainly could have never envisioned himself ever being any good at this sport. Things can improve significantly for American orienteers. I hope to help my juniors down a road similar to the one I took. But my journey hasn't ended yet...
Running 30:00 [3] 6.0 km (5:00 / km)
Saturday May 12, 2018 #
Running 35:00 [3] 6.0 km (5:50 / km) +150m 5:11 / km
Friday May 11, 2018 #
Running 40:00 [3] 6.7 km (5:58 / km) +150m 5:22 / km
Mmmm. Recovery days.
Thursday May 10, 2018 #
7 AM
Supplementary Jog 20:00 [2] 3.0 km (6:40 / km)
9 AM
Orienteering 51:52 [4] **** 6.57 km (7:54 / km) +196m 6:52 / km
ahr:160 max:179 23c
A rerun of the middle that Eric and Sandy set for me earlier this year. Except it looks like I accidentally printed off an earlier, longer version that had two controls more. I was wondering where the extra five minutes came from.
Much more difficult doing this course with leaves. It's surprising how much the forest changes for orienteering from winter to spring.
Much more difficult doing this course with leaves. It's surprising how much the forest changes for orienteering from winter to spring.
Running 25:00 [3] 4.0 km (6:15 / km)
6 PM
Running race 27:03 [5] 6.13 km (4:25 / km) +260m 3:38 / km
ahr:142 max:153
Wissahickon Wanderers Thursday Trail Series. Tired, but feeling pretty good all things considered.
Running 20:00 [3] 3.0 km (6:40 / km)
Wednesday May 9, 2018 #
7 AM
Supplementary Jog 20:00 [2] 3.0 km (6:40 / km)
10 AM
Orienteering 1:25:00 *** 10.29 km (8:16 / km) +262m 7:20 / km
ahr:153 max:181 17c
Intervals on Sand Spring. These glasses really do help enormously.
4 PM
Orienteering 1:14:12 [3] **** 7.38 km (10:03 / km) +216m 8:46 / km
ahr:147 max:183
Compass course. A few screw ups, and a few sections that I did really well. Good practice.
Tuesday May 8, 2018 #
7 AM
Supplementary Jog 20:00 [2] 3.0 km (6:40 / km)
11 AM
Orienteering 1:53:26 [4] *** 13.13 km (8:38 / km) +470m 7:20 / km
ahr:157 max:181 21c
An attempt at the 2015 Billygoat, but the wooly adelgid has downed so many hemlocks that I was too exhausted climbing and jumping over trees to continue to the end. There were many areas that looked as though they had been logged but nothing was taken out. In one section that should have taken about 3-4 minutes tops, I took about 15 minutes. I recorded part of it with my GoPro. I'll post the video once I'm home.
Running 30:00 [3] 6.0 km (5:00 / km)
Monday May 7, 2018 #
Supplementary Jog 20:00 [2] 3.0 km (6:40 / km)
Accommodations for US Orienteering Team training camps: https://photos.app.goo.gl/E3KKNBcmzWr85wiz5
11 AM
Orienteering 1:00:00 **** 6.0 km (10:00 / km) +200m 8:34 / km
16c
Intervals in the Northwest section of Hickory Run, the State Game Lands. Old map, but a really great place for difficult orienteering. Dense vegetation and a relative lack of features got me VERY lost here. I had to bail to a trail because there was no relocating. It's good to have my limits challenged like this, but extremely frustrating at the same time.
On a positive note, I saw a porcupine while I was bailing to the trail.
And on Eric W's recommendation, I picked up some protective glasses. Other than wanting to keep my eyes safe, I'm running too slow here while trying to protect my face. Also, getting hit in the eyes constantly means that I'm looking less at the terrain and looking less at the map. Now I've just got to keep them from fogging up.
On a positive note, I saw a porcupine while I was bailing to the trail.
And on Eric W's recommendation, I picked up some protective glasses. Other than wanting to keep my eyes safe, I'm running too slow here while trying to protect my face. Also, getting hit in the eyes constantly means that I'm looking less at the terrain and looking less at the map. Now I've just got to keep them from fogging up.
Running 20:00 [3] 3.0 km (6:40 / km)
5 PM
Orienteering 51:25 [3] **** 6.4 km (8:02 / km) +150m 7:11 / km
12c
Maze course on Gould's Run. This went really well. The protective glasses were a great buy. I was able to maintain my flow the entire course. I didn't get tripped up even in the thickest part of the forest. It actually made orienteering here enjoyable. I haven't felt that way too often in Hickory Run.
I do have to say that I couldn't find the boulder on the hilltop. But with all the beech saplings in that area, you'd need x-ray glasses to see it.
I do have to say that I couldn't find the boulder on the hilltop. But with all the beech saplings in that area, you'd need x-ray glasses to see it.
Sunday May 6, 2018 #
Supplementary Jog 20:00 [2] 3.0 km (6:40 / km)
Orienteering 1:40:00 [3] 10.6 km (9:26 / km) +250m 8:26 / km
8.5k corridor on Sand Spring + warmup and cool down. There were some parts of this that went far beyond my technical ability, the western ridge in particular. I have yet to feel confident in that section.
Saturday May 5, 2018 #
Orienteering 55:00 [3] **** 6.5 km (8:28 / km) +200m 7:20 / km
7c
Maze course on Sand Spring
Supplementary Jog 20:00 [2] 3.0 km (6:40 / km)
Hiking 4:00:00 [1] 10.0 km (24:00 / km) +450m 19:36 / km
Friday May 4, 2018 #
Running 1:05:00 [3] 11.0 km (5:55 / km) +250m 5:18 / km
Camping out in Hickory Run to get away from the heat and for a WOC camp. I was planning on doing a corridor, but the amount of sunlight I had left and how tired my legs were convinced me otherwise. Instead I did a loop on the trails on the Shades of Death map. Then I had dinner in some surprisingly windy conditions for a forest.
7 AM
Supplementary Jog 25:00 [2] 4.0 km (6:15 / km)
3 PM
Core O'Clock 30:00 [2]
Standard routine
Thursday May 3, 2018 #
7 AM
Supplementary Jog 25:00 [2] 4.0 km (6:15 / km)
6 PM
Running race 22:31 [5] 5.16 km (4:22 / km) +196m 3:40 / km
ahr:158 max:179
One of the Thursday Evening Races with the Wissahickon Wanderers. Great course with a solid amount of climb and a mixture of fast and very technical sections.
Legs were pretty tired from the past two days, but still got a solid workout out of it.
Legs were pretty tired from the past two days, but still got a solid workout out of it.
Running warm up/down 45:00 [3] 8.0 km (5:38 / km) +150m 5:09 / km
Wednesday May 2, 2018 #
Note
So, when Sydney and I got to talking last week about being on the US team and what it means, we both felt a frustrated that there is so little going on at the senior level.
It's like we've focused all our energy on improving the junior team and forgotten that the senior team should be at a higher level. It's not very motivating for ex-juniors to move on from the junior team to find they will get less support and guidance.
Since we are a small country with a small budget, I don't think there's much we can do with the budget in this regard. But there is a way to help us improve and grow as a team without spending loads of cash.
Is anyone out there interested in organizing weekend training camps for the US Team?
The best Europeans spend several weeks at a time at these training camps. For Americans, it's even more important since many of us live far from any maps. I can't remember the last US camp I've been to that wasn't organized by me. I need support to improve also. I've still got a long way to go until I'm competitive with the top orienteers, and if there are people out there willing to help us, that would be great.
Shoot me an email if you're interested.
It's like we've focused all our energy on improving the junior team and forgotten that the senior team should be at a higher level. It's not very motivating for ex-juniors to move on from the junior team to find they will get less support and guidance.
Since we are a small country with a small budget, I don't think there's much we can do with the budget in this regard. But there is a way to help us improve and grow as a team without spending loads of cash.
Is anyone out there interested in organizing weekend training camps for the US Team?
The best Europeans spend several weeks at a time at these training camps. For Americans, it's even more important since many of us live far from any maps. I can't remember the last US camp I've been to that wasn't organized by me. I need support to improve also. I've still got a long way to go until I'm competitive with the top orienteers, and if there are people out there willing to help us, that would be great.
Shoot me an email if you're interested.
11 AM
Running 2:45:00 [3] 26.73 km (6:10 / km) +917m 5:16 / km
ahr:153 max:172
Legs were still a bit tired from the intervals yesterday, but the main problem was that I didn't bring water with me. I thought I'd be able to loop through Valley Green a few times stopping at the water fountain there and I'd be good. But that wasn't enough. Suddenly it's summer at about 30C.
Tuesday May 1, 2018 #
7 AM
Supplementary Jog 25:00 [2] 3.8 km (6:35 / km)
3 PM
Core O'Clock 30:00 [2]
3x7 minute workout plus 20 pull-ups
6 PM
Running 1:25:00 15.98 km (5:19 / km) +256m 4:55 / km
ahr:148 max:175
Track Tuesday
Plan was a ladder of 400, 800, 1600, 800, 400
Rest of 200 jog after the 4s and 8s, 400 jog after the 1600.
Times:
68
2:31
5:19
2:32
72
Stomach wasn't feeling great and the Achilles did bother me a bit, but it's much better than a few weeks back.
Plan was a ladder of 400, 800, 1600, 800, 400
Rest of 200 jog after the 4s and 8s, 400 jog after the 1600.
Times:
68
2:31
5:19
2:32
72
Stomach wasn't feeling great and the Achilles did bother me a bit, but it's much better than a few weeks back.