Training Log Archive: WyattIn the 28 days ending Feb 28, 2009:
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Saturday Feb 28, 2009 #
Running 20:01 [2] 3.33 km (6:01 / km) +8m 5:56 / km
shoes: R-NB Black
Loops around the Holiday Inn Sunspree, Montego Bay
Feb. Climb = 5034 (> 5km), and ran every day - good
Feb. Hours Training = 24, < 28 - missed 1hr/day
Feb. Climb = 5034 (> 5km), and ran every day - good
Feb. Hours Training = 24, < 28 - missed 1hr/day
Friday Feb 27, 2009 #
Running 53:20 [2] 8.82 km (6:03 / km) +276m 5:14 / km
ahr:140 max:157 shoes: R-NB Black
Misery Joy, with yet another Joy variation to hit the top for extra climb
Thursday Feb 26, 2009 #
Running 2:10:08 [2] 20.02 km (6:30 / km) +413m 5:54 / km
ahr:132 max:147 shoes: O-VJ-Grey-Spikes
Angelica's VF 8 mile with Tom. Angelica bailed home sick in about a 4.5 mile loop. I continued with another hill loop.
Wednesday Feb 25, 2009 #
Running 56:27 [2] 8.19 km (6:54 / km) +300m 5:50 / km
ahr:136 max:153 shoes: R-NB Black
Joy, Misery, Misery loop
I learned today that organized Orienteering has now been de-facto banned from VF Mt. Joy & Mt. Misery. Despite several hours of negotiations, the current administration has decided impose so many restrictions upon their previous agreements to allow orienteering (made when we made the two maps about 5 and ~12 years ago) as to make it completely impossible. For example, we could have an orienteering event, if we could ensure that no participant stepped on any living plant in the forest. When we suggested we might hold a White-only event, they pointed out that they doubted we could ensure that no one would try to take a forest shortcut even on a White course, so that wouldn't be allowed either. From what I understand, it's possible that all-fields course could be permitted, but we didn't pursue that... They are still allowing Orienteering, with potentially survivable restrictions, in VF Fatlands, as they apparently don't consider the environment or history on that side of the river to be quite as restricted.
On a historical note, the first ever orienteering event to be held in the US, (by a club later recognized by the national governing body, USOF), was held in what is now called Valley Forge National Historic Park on portions of the Mt. Misery & Mt. Joy maps. We asked for their cooperation in preserving that bit of history via continuing our tradition of re-enactments of that event, but they chose to discriminate against our sport's history in favor of other parts of history, such as the charcoal platforms Mike Bertram brought to their attention when mapping VF Mt. Misery.
The current administrator is on leave, and his various managers made this decision. We may ask again when he returns in May, but he'd then have to overrule a decision already made, so that may be difficult.
Please note that our taxpayer-supported VF park staff has been known to spend enough time trawling the web for information about people using their park to have found about about the VF Marathon event plans from the web before we'd even contacted the right permit person. Hence they may read this as well, so please be civil in expressing your frustration at their discrimination against our sport and its history.
I learned today that organized Orienteering has now been de-facto banned from VF Mt. Joy & Mt. Misery. Despite several hours of negotiations, the current administration has decided impose so many restrictions upon their previous agreements to allow orienteering (made when we made the two maps about 5 and ~12 years ago) as to make it completely impossible. For example, we could have an orienteering event, if we could ensure that no participant stepped on any living plant in the forest. When we suggested we might hold a White-only event, they pointed out that they doubted we could ensure that no one would try to take a forest shortcut even on a White course, so that wouldn't be allowed either. From what I understand, it's possible that all-fields course could be permitted, but we didn't pursue that... They are still allowing Orienteering, with potentially survivable restrictions, in VF Fatlands, as they apparently don't consider the environment or history on that side of the river to be quite as restricted.
On a historical note, the first ever orienteering event to be held in the US, (by a club later recognized by the national governing body, USOF), was held in what is now called Valley Forge National Historic Park on portions of the Mt. Misery & Mt. Joy maps. We asked for their cooperation in preserving that bit of history via continuing our tradition of re-enactments of that event, but they chose to discriminate against our sport's history in favor of other parts of history, such as the charcoal platforms Mike Bertram brought to their attention when mapping VF Mt. Misery.
The current administrator is on leave, and his various managers made this decision. We may ask again when he returns in May, but he'd then have to overrule a decision already made, so that may be difficult.
Please note that our taxpayer-supported VF park staff has been known to spend enough time trawling the web for information about people using their park to have found about about the VF Marathon event plans from the web before we'd even contacted the right permit person. Hence they may read this as well, so please be civil in expressing your frustration at their discrimination against our sport and its history.
C • Noski 15
Tuesday Feb 24, 2009 #
Running tempo 5:39 [4] 1.0 mi (5:39 / mi)
ahr:168 max:179 shoes: R-NB Black
1600m Attackpoint time trial, + 9 extra meters. Only 6 seconds faster than 2 of my intervals last week. Alone on a cold track on a day with a Migraine + Excedrin didn't help. AHR/MHR quite low.
Running warm up/down 1:09:58 [2] 12.5 km (5:36 / km) +185m 5:13 / km
shoes: R-NB Black
All the way up to the nice Conestoga track & back.
Monday Feb 23, 2009 #
Running 49:46 [2] 7.91 km (6:17 / km) +262m 5:24 / km
shoes: R-NB Black
Misery Joy hill loop, w/extra to the top of Joy, back over the Rt. 252 bridge over the Turnpike, which is closing for about a year on March 2nd. I hope they keep Wilson Rd. open (my most common park entrance route, which is pedestrian/city-vehicle only) during the 252 reconstruction. I also hope they add a sidewalk to the new bridge, as it's pretty hairy currently...
Sunday Feb 22, 2009 #
Event: Ugly Mudder 7.2mi trail run
Running 1:08:14 [2] 10.64 km (6:25 / km) +354m 5:30 / km
ahr:133 max:148 shoes: O-VJ-Grey-Spikes
Having stayed in CA an extra day for the Pinole Sprints, the Ugly Mudder was out so I could spend more time with the family. Did a 3 hill loop in the park instead (I think I'm lagging way behind on my 5km climb target for Feb.)
Saturday Feb 21, 2009 #
Event: BAOC Pinole Sprint & Chase
Running warm up/down 20:00 [2] 3.33 km (6:00 / km) +40m 5:40 / km
shoes: O-VJ-Grey-Spikes
Two short warmups, and a longer cooldown
Orienteering race 14:02 3.1 km (4:32 / km) +36m 4:17 / km
ahr:175 max:181 shoes: O-VJ-Grey-Spikes
BAOC Pt. Pinole Sprint Prologue. Pretty clean run & HR shows a reasonable effort. 2nd in 14:02 nearly a minute clear of Mikkel Conradi in 3rd. Francois Leonard was 12:42.
Francois is a French Canadian who showed up in BAOC about 5 years ago, typically running Blue about 10-30% behind where I'd be. However, about a year ago, he apparently decided he cared about his orienteering results, and started training - 65km a week currently, with appropriate mix of intervals, etc. And it has paid off well for him, in that he's beating not only me, but also Eric Bone & others at the recent BAOC A-meet. I wonder if he's going to try for WOC for Canada. He's got a shot physically, although I'm not sure how broad his nav. experience is.
This is a relatively easy park, but in some ways, I have forgotten how trivial some BAOC navigation can be - esp. with such a nice 1:5000 map, and very open forest & fields...
More PO than expected (maybe a dozen patches seen of ~5-15m in diameter with sparse, up to 2-ft high sprigs) I managed to jump/dodge/go-around most of it and wash the rest off, I think, as 5 days later I'm still PO free.
Francois is a French Canadian who showed up in BAOC about 5 years ago, typically running Blue about 10-30% behind where I'd be. However, about a year ago, he apparently decided he cared about his orienteering results, and started training - 65km a week currently, with appropriate mix of intervals, etc. And it has paid off well for him, in that he's beating not only me, but also Eric Bone & others at the recent BAOC A-meet. I wonder if he's going to try for WOC for Canada. He's got a shot physically, although I'm not sure how broad his nav. experience is.
This is a relatively easy park, but in some ways, I have forgotten how trivial some BAOC navigation can be - esp. with such a nice 1:5000 map, and very open forest & fields...
More PO than expected (maybe a dozen patches seen of ~5-15m in diameter with sparse, up to 2-ft high sprigs) I managed to jump/dodge/go-around most of it and wash the rest off, I think, as 5 days later I'm still PO free.
Orienteering race 15:42 3.45 km (4:33 / km) +70m 4:08 / km
ahr:173 max:185 shoes: O-VJ-Grey-Spikes
BAOC Pt. Pinole Sprint Chase. 100% handicap from the AM, so I started 2nd to last, with Francois starting 80 seconds behind me.
For the first 5 minutes or so, in the forest, I worked hard to gain on 4th & 3rd with them in sight much of the time. At about minute 10, we had a right hand turn in a very large field and 'the line' of ~50 or so people stretched way out in front of me, and I could see Francois exitting the previous control, gaining on me... At that point I had passed 1 person.
Over the next leg, I pushed hard, just barely passing Mikkel (3rd) and the guy in 4th, as well as about 10 others. Next leg was quite short, but passing a crowd at the end I ended up doing three hard leaps in a row - between people, over some veg., then over a stream. Exitting that hard (to justify my leaps through a crowd) I quickly redlined (hitting my max HR of the past 12 months at 185) and then settled back a bit, trying to pass a few more people. Of the next dozen or so people I passed, Dennis Wildfogel proved the hardest as he gave a very strong push up the finish chute, not allowing me to pass until the very end.
For the first 5 minutes or so, in the forest, I worked hard to gain on 4th & 3rd with them in sight much of the time. At about minute 10, we had a right hand turn in a very large field and 'the line' of ~50 or so people stretched way out in front of me, and I could see Francois exitting the previous control, gaining on me... At that point I had passed 1 person.
Over the next leg, I pushed hard, just barely passing Mikkel (3rd) and the guy in 4th, as well as about 10 others. Next leg was quite short, but passing a crowd at the end I ended up doing three hard leaps in a row - between people, over some veg., then over a stream. Exitting that hard (to justify my leaps through a crowd) I quickly redlined (hitting my max HR of the past 12 months at 185) and then settled back a bit, trying to pass a few more people. Of the next dozen or so people I passed, Dennis Wildfogel proved the hardest as he gave a very strong push up the finish chute, not allowing me to pass until the very end.
Friday Feb 20, 2009 #
Running 20:00 [2] 2.0 mi (10:00 / mi) +128m 8:20 / mi
shoes: R-NB Black
Another treadmill late
Thursday Feb 19, 2009 #
Running 38:00 7.18 km (5:18 / km) +18m 5:14 / km
ahr:143 max:156 shoes: R-NB Black
Silicone Valley HHH run that conveniently went through the parking lot of my hotel, as well as an In & Out drivethrough, and a Yahoo! highrise courtyard, as well as a random greenway and creek berm. Several nice running ideas for next time I'm staying at that hotel. Had maybe 2 pints afterwards and happily walked back to the On On, then maybe had a down down or two, or three, and walked to the On On On. And despite no beer there, a lot of food, and a least an hour elapsed, the 1km drive back to the hotel wasn't up to my usual sobriety standards...
Wednesday Feb 18, 2009 #
Running intervals 41:10 8.89 km (4:38 / km)
shoes: R-NB Black
3x1600 intervals, with the Spartan track club in San Jose. About 8 people doing intervals on a dark track, including 2 that were much faster than me (incl. an M46 who'd run a 34min 10k the previous weekend...)
5:43 = 2:53+2:50
5:43 = 2:50+2:53
6:01 = 3:10+2:51 (chatting on the 1st 800 until I saw my bad split...)
5:43 = 2:53+2:50
5:43 = 2:50+2:53
6:01 = 3:10+2:51 (chatting on the 1st 800 until I saw my bad split...)
Tuesday Feb 17, 2009 #
Running hills 20:00 [2] 1.67 mi (11:58 / mi) +280m 7:52 / mi
shoes: R-NB Black
Treadmill, late, at work
Monday Feb 16, 2009 #
Running 43:44 [3] 6.46 km (6:46 / km) +222m 5:47 / km
ahr:132 max:143 shoes: R-NB Black
Up & over Joy twice
Sunday Feb 15, 2009 #
Event: QOC: Patuxent
Running 46:00 8.0 km (5:45 / km) +202m 5:06 / km
shoes: O-VJ-Grey-Spikes
2, 3-minute rolling hill (up/slight-down) surges
Saturday Feb 14, 2009 #
Running 1:01:00 [2] 9.75 km (6:15 / km) +168m 5:46 / km
shoes: R-NB Black
Ran with Angelica on a non-hill loop.
Friday Feb 13, 2009 #
Running 19:18 [3] 3.01 km (6:25 / km) +35m 6:04 / km
ahr:127 max:143 shoes: R-NB Black
Still recovering from my cold, and Angelica was working long today, so my run consisted of running to Oriana's school, walking with her to Piano, the running to meet AJ at the bus stop, and completing this minimal run around the yard a few times...
Thursday Feb 12, 2009 #
Running 18:26 [2] 3.2 km (5:46 / km) +13m 5:39 / km
shoes: R-NB Black
Wednesday Feb 11, 2009 #
Note
I've updated the Attackpoint-like race-linked version of the USOFrankings, using the 2008 Blue EOY data as input, to correct the race count to include half-races, and to add race names. It still doesn't exactly match the USOF rankings, and at this point I think it's just because of (a) a scale factor offset as I'm using top 3, not top-3-USOF to normalize, and (b) some slightly changes in points (<<1% from what I've skimmed) due apparently to the non-drifting vs. drifting CGV formula.
This is produced via a Perl script run on a text version of the USOF rankings site's Blue Race results page, and the races list page. I should share this with Sandy & Val...
This is produced via a Perl script run on a text version of the USOF rankings site's Blue Race results page, and the races list page. I should share this with Sandy & Val...
Running 40:00 [2] 6.2 km (6:27 / km) +120m 5:53 / km
ahr:137 max:151 shoes: R-NB 891's
Two short runs jammed between meetings, logged as one entry. Finally finished my last meeting at 10:40pm. There's another one from Midnight to 2am (afternoon in Korea) that I'm supposedly mandatory on, invited by the dept. VP (who's in Korea), which I'll be skipping. Hopefully my boss will cover that one.
Tuesday Feb 10, 2009 #
Running 47:26 [2] 8.07 km (5:53 / km) +74m 5:37 / km
ahr:130 max:144 shoes: R-NB 891's
Loop 1 w/Angelica & Tom - Angelica's back & running. 5 miles was tough, but she made it... I've noticed Angelica is using her Facebook page, but not AP. And I'm only blogging on AP. I have a LinkedIn profile with no chat to speak of, but don't even have a Facebook account, yet. Maybe I should get one so I can say hi to my wife :)
Running 27:40 [2] 4.51 km (6:08 / km) +154m 5:14 / km
ahr:134 max:143 shoes: R-NB 891's
Loop 2 after run w/Angelica & Tom - Not really much faster by myself
Monday Feb 9, 2009 #
Running 26:14 [2] 3.85 km (6:49 / km) +142m 5:45 / km
ahr:133 max:147 shoes: O-VJ-Grey-Spikes
Up Joy, down slightly on the back, then back. All I could squeeze between reading too much AP, then watching kids...
Sunday Feb 8, 2009 #
Running 44:00 [2] 7.6 km (5:47 / km) +100m 5:26 / km
shoes: R-NB 891's
AM run, with the kids on bikes, on the 5-mile loop at VF park. In shorts and nearly 60 degree weather. Felt quite hot a times, esp. pushing Oriana uphill.
Running 46:50 [2] 6.85 km (6:50 / km) +155m 6:09 / km
ahr:132 max:155 shoes: O-VJ-Grey-Spikes
PM run to McHugh Ln and back - past two women and their dog on the non-park private section near the top - so in addition to occasional footprints, I've now seen other people going on that section, so it's not just me passing through that section of private property. Despite wearing spikes, I fell once, on a mud/stick covered section of wooden bridge.
Saturday Feb 7, 2009 #
Running 29:59 [2] 4.72 km (6:21 / km) +107m 5:42 / km
ahr:135 max:145 shoes: O-VJ-Grey-Spikes
Short time window before AJ's 1st of two birthday parties today... He's 8 now...
Friday Feb 6, 2009 #
Running warm up/down 8:44 [2] 1.44 km (6:04 / km) +10m 5:52 / km
ahr:125 shoes: R-NB 891's
From the lower lot, to drink, to start of 5 mile loop.
Running tempo 32:44 5.0 mi (6:33 / mi)
shoes: R-NB 891's
Had a hard time getting in gear - felt tried driving there, and on warmup, but by the end, I was moving well. 3rd fastest time on this time trial loop, but given how crappy I felt in the 1st half, and the few patches of snow & ice left that slowed me a few times, it's not bad.
BTW, to get to '5 miles', I'm now adding the small section from the visitor center corner on the loop, to the edge of the visitor center upper parking lot - to make up for the distance they cut from the loop in the SW & NW corners, since the last time I ran this.
BTW, to get to '5 miles', I'm now adding the small section from the visitor center corner on the loop, to the edge of the visitor center upper parking lot - to make up for the distance they cut from the loop in the SW & NW corners, since the last time I ran this.
Thursday Feb 5, 2009 #
Running 25:46 [2] 3.76 km (6:51 / km) +65m 6:18 / km
shoes: O-VJ-Grey-Spikes
Trying to get some climb in, all in Chesterbrook. It's not as steep as Misery & Joy for sure...
Wednesday Feb 4, 2009 #
Strength 5:00 [1]
Some clock squats and some ankle work. No immediate issues, just had some time to do this preventative stuff.
Running long 2:31:12 [2] 24.67 km (6:08 / km) +390m 5:41 / km
shoes: O-VJ-Grey-Spikes
Sunny day with some residual snow. Felt great and ran to Phoenixville's pretzel factory for a hot soft pretzel, and then the bev. place for a Mt. Dew, and ran back home. Just barely didn't miss a meeting by the end, which helped keep me moving.
Tuesday Feb 3, 2009 #
Note
It would be nice if the USOF rankings had links like this: 2008 end of year Blue
I'm not quite sure why the numbers aren't the same.
I used the non-drifting formula (where the sum of the individual-scores of all the finishers in a race are simply distributed as race-scores in direct proportion to speed) - same as Attackpoint has used for the last few years, but I think USOF is still on the older slightly-drifting formula. If that's the only change, it makes a bit more difference than I'd expect - it's not much difference, but it flips a few places - so there might be more bugs there. If anyone notices someone who is significantly higher or lower (e.g. >3 points) in my ranking list than in the USOF Blue list, that may help point to a discrepancy I can track down.
Oh, I just found one discrepancy - USOF uses my smooth "1/2 of races over 4 count" math, and I didn't implement that yet. (This is produced via a Perl script run on a text version of the USOF rankings site's Blue Race results page.)
I'm not quite sure why the numbers aren't the same.
I used the non-drifting formula (where the sum of the individual-scores of all the finishers in a race are simply distributed as race-scores in direct proportion to speed) - same as Attackpoint has used for the last few years, but I think USOF is still on the older slightly-drifting formula. If that's the only change, it makes a bit more difference than I'd expect - it's not much difference, but it flips a few places - so there might be more bugs there. If anyone notices someone who is significantly higher or lower (e.g. >3 points) in my ranking list than in the USOF Blue list, that may help point to a discrepancy I can track down.
Oh, I just found one discrepancy - USOF uses my smooth "1/2 of races over 4 count" math, and I didn't implement that yet. (This is produced via a Perl script run on a text version of the USOF rankings site's Blue Race results page.)
Running 37:04 [2] 5.39 km (6:53 / km) +193m 5:50 / km
shoes: O-VJ-Grey-Spikes
Twice up Joy.
Monday Feb 2, 2009 #
Running 55:13 [2] 8.72 km (6:20 / km) +280m 5:27 / km
shoes: O-VJ-Grey-Spikes
Angelica's hill loop. Snowy in most places..
Sunday Feb 1, 2009 #
Event: QOC: Lake Fairfax, VA
Running warm up/down 26:37 [2] 3.72 km (7:09 / km) +90m 6:23 / km
ahr:133 shoes: O-VJ-Grey-Spikes
Warmup, between runs (which was mostly rest and a little jogging), and cooldown.
Orienteering race 24:02 3.67 km (6:33 / km) +72m 5:58 / km
ahr:160 max:170 shoes: O-VJ-Grey-Spikes
Training run of ~10 controls on Ft. Washington west set up by Sandy. A bit sloppy and not pushing well, despite a decent warmup. I think physically I was a little afraid of the slush, and at least initially thrown by the lack of trails on the map, which I recalled belatedly I had asked for on purpose for training...
Orienteering race 20:04 3.53 km (5:41 / km) +72m 5:10 / km
ahr:171 max:177 shoes: O-VJ-Grey-Spikes
With a 24 minute time on the 1st loop, and about 1 minute of error, I though 20 was a good target for a re-run. I just missed...
I noticed the GPS track is 5% shorter - so there's 1 minute, and my HR was much higher - I pushed it well. Getting closer to doing this the first time would be nice.
I noticed the GPS track is 5% shorter - so there's 1 minute, and my HR was much higher - I pushed it well. Getting closer to doing this the first time would be nice.