Training Log Archive: AliCIn the 7 days ending May 8, 2011:
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Sunday May 8, 2011 #
Event: WCOC Five Ponds
Note
rhr:52
Really feel ill with the allergies invading my head, but morning HR is low, so it probably is just allergies...
11 AM
Running 2:45 0.24 mi (11:30 / mi) +15m 9:37 / mi
ahr:116 max:139
Running 1:49 0.13 mi (13:47 / mi) +15m 10:11 / mi
ahr:127 max:142
Orienteering 1:12:06 8.0 km (9:01 / km) +220m 7:55 / km
ahr:160 max:179 18c
Blue Course at WCOC Five Ponds
Really good fun! Ran more calmly, because my throat really hurt, and almost the whole time, everything just added up right, I was in control, and not running *that* slowly, just not killer fast. Although, perplexed because HR is higher than yesterdays first race, when I did feel like I was really moving fast. Tired from all of training yesterday, maybe makes HR higher?
Anyways, first map, pretty much all nice and smooth, and dealt well with the green not being perfectly up to date. Trusted contours, woo!
Second map, wanted 12 to be a slightly different hilltop, but then worst bit came to 13. There was a zone of light green in between 12 and 13 that totally obscured the contours. My initial plan was to totally avoid that area entirely and do a little corridor-o between the green zones to get towards 13. Plan messed up when I headed into the wrong (formline instead of distinct) reentrant early on, then defaulted to just going south, ended up in the green, and for awhile totally totally out of contact with the map. I mean, I couldn't see the map!
Anyways, the actual problem was not fully locating myself when I emerged from the green. Should have been easy, was basically right next to the line.... eventually relocated on a fence intersecting a stone wall and came back up for the control.
Rest went well, slight falter to #18, was expecting to note going over trail, didn't, was a bit too far east. When I finished, had no voice left whatsoever. Sore throat. Blah.
Takeaway: If I ever lose contact get.it.back! Fully and at earliest opportunity.
QuickRoute1
QuickRoute2
1264/2000
Really good fun! Ran more calmly, because my throat really hurt, and almost the whole time, everything just added up right, I was in control, and not running *that* slowly, just not killer fast. Although, perplexed because HR is higher than yesterdays first race, when I did feel like I was really moving fast. Tired from all of training yesterday, maybe makes HR higher?
Anyways, first map, pretty much all nice and smooth, and dealt well with the green not being perfectly up to date. Trusted contours, woo!
Second map, wanted 12 to be a slightly different hilltop, but then worst bit came to 13. There was a zone of light green in between 12 and 13 that totally obscured the contours. My initial plan was to totally avoid that area entirely and do a little corridor-o between the green zones to get towards 13. Plan messed up when I headed into the wrong (formline instead of distinct) reentrant early on, then defaulted to just going south, ended up in the green, and for awhile totally totally out of contact with the map. I mean, I couldn't see the map!
Anyways, the actual problem was not fully locating myself when I emerged from the green. Should have been easy, was basically right next to the line.... eventually relocated on a fence intersecting a stone wall and came back up for the control.
Rest went well, slight falter to #18, was expecting to note going over trail, didn't, was a bit too far east. When I finished, had no voice left whatsoever. Sore throat. Blah.
Takeaway: If I ever lose contact get.it.back! Fully and at earliest opportunity.
QuickRoute1
QuickRoute2
1264/2000
Orienteering 28:47 2.2 mi (13:05 / mi) +99m 11:29 / mi
ahr:148 max:163
Back out, control pick up. A bit tired!
1270/2000
1270/2000
Running 9:39 0.92 mi (10:31 / mi) +27m 9:38 / mi
ahr:157 max:168
Saturday May 7, 2011 #
11 AM
Running warm up/down 6:03 0.67 mi (9:01 / mi) +21m 8:13 / mi
ahr:132 max:159
Orienteering race 58:36 7.2 km (8:08 / km) +97m 7:38 / km
ahr:156 max:176
Estabrook Woods, Red
Plan for today was to always have a plan, never default to the 'just run straight' approach. I think I pretty much did that, although once was caught because the plan I worked out didn't include the specifics of how to leave the previous control (#13), kinda critical.
But, that doesn't mean I orienteered splendidly. Made really quite big mistakes to #5 and #16.
#5
The plan: exit to trail, run along trail to distinct corner, take a bearing to tip o first lake, go on bearing to #5, noting big trail and stonewall when close.
Execution: distinct corner didn't exist (really, checked my track, it doesn't!) so kept on trail til stream, then tried to go from that vague point all the way in on a bearing. Didn't work. Even orig plan needed better planning for right close to the control. Aiming off then sweeping along suggested by tparson, not a bad idea!
#16
The plan: Run on trails all the way until the final stone wall before, then take a bearing/look for the boulder.
Execution: Fine until the indistinct trail really was way more indisintct than should be mapped *and* the tell tail trail bend that should give away it's location, didn't even exist... so kept on running on big trail to #17, thought for sure it was 17 and could fly into 16 at least from there, but then there was a big water-filled depression with no hint of contours indicating it's presence. Panic. Where in the world am I? Go back up to 17, find out it really is 17, am incredibly mystified by the unmapped depression, but continue on anyways finally getting to 16.
Takeaway: Don't trust trail bends at Estabrook? But more for future, include how to leave the control in the plan, it's important!
QuickRoute
1232/2000
Plan for today was to always have a plan, never default to the 'just run straight' approach. I think I pretty much did that, although once was caught because the plan I worked out didn't include the specifics of how to leave the previous control (#13), kinda critical.
But, that doesn't mean I orienteered splendidly. Made really quite big mistakes to #5 and #16.
#5
The plan: exit to trail, run along trail to distinct corner, take a bearing to tip o first lake, go on bearing to #5, noting big trail and stonewall when close.
Execution: distinct corner didn't exist (really, checked my track, it doesn't!) so kept on trail til stream, then tried to go from that vague point all the way in on a bearing. Didn't work. Even orig plan needed better planning for right close to the control. Aiming off then sweeping along suggested by tparson, not a bad idea!
#16
The plan: Run on trails all the way until the final stone wall before, then take a bearing/look for the boulder.
Execution: Fine until the indistinct trail really was way more indisintct than should be mapped *and* the tell tail trail bend that should give away it's location, didn't even exist... so kept on running on big trail to #17, thought for sure it was 17 and could fly into 16 at least from there, but then there was a big water-filled depression with no hint of contours indicating it's presence. Panic. Where in the world am I? Go back up to 17, find out it really is 17, am incredibly mystified by the unmapped depression, but continue on anyways finally getting to 16.
Takeaway: Don't trust trail bends at Estabrook? But more for future, include how to leave the control in the plan, it's important!
QuickRoute
1232/2000
Running 2:03 [1] 0.23 mi (8:45 / mi) +4m 8:19 / mi
ahr:126 max:143
Orienteering 17:48 1.82 mi (9:47 / mi) +29m 9:19 / mi
ahr:164 max:176
Um, mispunched. On a Yellow, how embarrassing!
Was running it for sprint training, BP gave it a go too, knew I had someone to race at least. Totally, totally messed up probably the only not-trail-or-stone wall guided leg, 2->3. The depression right at the top of the hill isn't exactly where mapped, but still, was going on the wrong compass bearing for really quite a long time, and still didn't know whether I was left or right of the control when I came out on the trail, headed left, control on rock wall junction, continue on.... only truly realized at the end. Gosh!
Most other things went fine, inefficient exit from #1. Wrong trail for a bit exiting #6.
Takeaway: Look at my compass more, and believe it, also have some doubt about the odd contour feature on this map?
QuickRoute
1240/2000 (not counting the control I skipped!)
Was running it for sprint training, BP gave it a go too, knew I had someone to race at least. Totally, totally messed up probably the only not-trail-or-stone wall guided leg, 2->3. The depression right at the top of the hill isn't exactly where mapped, but still, was going on the wrong compass bearing for really quite a long time, and still didn't know whether I was left or right of the control when I came out on the trail, headed left, control on rock wall junction, continue on.... only truly realized at the end. Gosh!
Most other things went fine, inefficient exit from #1. Wrong trail for a bit exiting #6.
Takeaway: Look at my compass more, and believe it, also have some doubt about the odd contour feature on this map?
QuickRoute
1240/2000 (not counting the control I skipped!)
Orienteering 30:44 2.64 mi (11:38 / mi) +35m 11:11 / mi
ahr:148 max:168
Trying to make sense of the areas I had probs out there on both the Red and Yellow. Figured out what happened in someplaces at least!
QuickRoute
1246/2000
QuickRoute
1246/2000
Friday May 6, 2011 #
6 PM
Running 1:00:13 5.6 mi (10:45 / mi) +324m 9:07 / mi
ahr:136 max:158
Gorgeous day, gorgeous run, explored some other trail around Mt. Orient from Amethyst brook. My plan to go all the way up Heatherstone Brook was foiled by a big gate, but there seemed to be another one on the close side of the brook, so took that, up up, but then petered out, so took another option. Not a bad loop, but too short, so went up Mt. Orient the normal way. More exploring to do another day!
Meant to take a map out with to practice the map reading while running, but forgot it at home. Instead worked on visualizing the terrain around me into map form. Some nobbly fun stuff out there. And I have no clear sense of when to map or not map cliffs, and how to, when they are falling apart but kind of connected things. When does a cliff become a separate cliff?
Surprised this was all Level 2, but guess I wasn't pushing it, probably a good thing!
Meant to take a map out with to practice the map reading while running, but forgot it at home. Instead worked on visualizing the terrain around me into map form. Some nobbly fun stuff out there. And I have no clear sense of when to map or not map cliffs, and how to, when they are falling apart but kind of connected things. When does a cliff become a separate cliff?
Surprised this was all Level 2, but guess I wasn't pushing it, probably a good thing!
Thursday May 5, 2011 #
Note
rhr:49
11 AM
Running 1:26 0.0 mi
ahr:138 max:148
Running 1:12:50 8.76 mi (8:19 / mi) +199m 7:46 / mi
ahr:145 max:167
Nice noon run loop- Atkins trails, almost 9mi, but lots of trail time, like it. Although there was one bit that the local timber company is currently harvesting, so it's a bit hard to follow the trail... and heard/saw a tree falling, couldn't see how they were felling it, but didn't hear a chainsaw, just pushing it over??
Good group, Sergio, Alejandro, Sanjay, Glenn and me, and Barry started for just the first bit. More mellow pace than just with Sergio on Monday. Funniest story was Glenn's about changing the oil in his tractor, he was pretty proud of himself, up until the point he realized it was leaking anyways...
Sore throat seems resolved? Woo!
Good group, Sergio, Alejandro, Sanjay, Glenn and me, and Barry started for just the first bit. More mellow pace than just with Sergio on Monday. Funniest story was Glenn's about changing the oil in his tractor, he was pretty proud of himself, up until the point he realized it was leaking anyways...
Sore throat seems resolved? Woo!
Running 1:33 0.21 mi (7:27 / mi)
ahr:136 max:151
Wednesday May 4, 2011 #
Note
Had a telecon during the noonrun, and then started to feel a sore-ish throat midafternoon, so held off on the workout entirely. Hope if it's a cold it's not a bad one... go immune system go!
Tuesday May 3, 2011 #
Note
Last (I think) episode in the forefoot running study. Allison had me come back to see how I changed my stride running barefoot. Two conditions: one just on the plain hard ground and one on foam identical to what's used in most running shoes. Her initial hypothesis was that heelstrikers would change their stride more on the hard ground (towards toe-running) than they would on the foam (ie. it's not about the *exact* construction of the running shoe, more about comfort).
But, she found something interesting: heel strikers that had never tried toe-running really didn't shift their running style much at all, even on hard bare ground, while those who had some experience barefoot or minimal-shoe running did naturally shift to toe-running while barefoot, perceiving it as the most comfy way. Tricky to correct for human subjects that have all had their own individual experiences already!!!
I was former category, not ever having really barefoot run or used fivefingers, and my foot strike actually changed gradually throughout the test to a more evenly distributed mid-foot strike, but not all the way to toe-running.
Interesting stuff, if I had any problems at all with joints or shinsplints, I would totally give the forefoot thing a whirl. Might off-handedly think about a more mid-foot strike, but given the massive pain of the trail of toe-running, will not try to adjust 100%... at least for now.
But, she found something interesting: heel strikers that had never tried toe-running really didn't shift their running style much at all, even on hard bare ground, while those who had some experience barefoot or minimal-shoe running did naturally shift to toe-running while barefoot, perceiving it as the most comfy way. Tricky to correct for human subjects that have all had their own individual experiences already!!!
I was former category, not ever having really barefoot run or used fivefingers, and my foot strike actually changed gradually throughout the test to a more evenly distributed mid-foot strike, but not all the way to toe-running.
Interesting stuff, if I had any problems at all with joints or shinsplints, I would totally give the forefoot thing a whirl. Might off-handedly think about a more mid-foot strike, but given the massive pain of the trail of toe-running, will not try to adjust 100%... at least for now.
7 AM
Strength 3:30 [0]
hammies- now at 14,12,12, working up!
6 PM
Running warm up/down 5:18 0.5 mi (10:33 / mi) +7m 10:07 / mi
ahr:131 max:146
Drills warm up/down 6:18 0.4 mi (15:48 / mi)
ahr:142 max:152
Orienteering 50:35 5.3 km (9:33 / km) +293m 7:29 / km
ahr:157 max:171
The 5.3k course from Club Champs Phil streamered awhile ago, finally got out on it! Good to be out in the woods, not feeling 100% spry on the uphills, but is hilly there...
Some good orienteering, some less good orienteering. My plan was to try to be fast, but calm. Not being a race meant wasn't quite as pressured to make it hurt though.
3 - had to realize during this leg that map was definitely 1:15, wanted the control to come sooo much earlier than it did! shouldn't have freaked out though, if I had gone to far, got flat...
6 - bah, started going the right direction, then flew down hill veering left, didn't correct at trail (I should have had to go over a little rise on the far side of it)
7 - bad exit from 6, climbed 2 extra contours??
8 - scary empty hillside. tried pacecounting to boulder along the way, saw one quite a bit higher than I was at about the right spot, but wasn't sure if it was one of the two earlier boulders that were supposed to be higher. major hesitation before becoming brave enough to continue on...
10 - could have climbed less, gone more directly...
12- tumble down hillside, had to correct towards end
Oh, and tried the sexy new Icebugs, like 'em, but did get heel blisters. Must be broken in, super glad I didn't wear them for the long on Sunday, PG's lecture may have just prevented that.
Don't like the reverse ankle crunch that's happening, now when my foot gets shoved into a pointed-toe position, something crunches in the back of my ankle above the heel. Also happened last year, but the front of the ankle crunch was worse so didn't worry about it. Hmm.
QuickRoute
1215/2000
Some good orienteering, some less good orienteering. My plan was to try to be fast, but calm. Not being a race meant wasn't quite as pressured to make it hurt though.
3 - had to realize during this leg that map was definitely 1:15, wanted the control to come sooo much earlier than it did! shouldn't have freaked out though, if I had gone to far, got flat...
6 - bah, started going the right direction, then flew down hill veering left, didn't correct at trail (I should have had to go over a little rise on the far side of it)
7 - bad exit from 6, climbed 2 extra contours??
8 - scary empty hillside. tried pacecounting to boulder along the way, saw one quite a bit higher than I was at about the right spot, but wasn't sure if it was one of the two earlier boulders that were supposed to be higher. major hesitation before becoming brave enough to continue on...
10 - could have climbed less, gone more directly...
12- tumble down hillside, had to correct towards end
Oh, and tried the sexy new Icebugs, like 'em, but did get heel blisters. Must be broken in, super glad I didn't wear them for the long on Sunday, PG's lecture may have just prevented that.
Don't like the reverse ankle crunch that's happening, now when my foot gets shoved into a pointed-toe position, something crunches in the back of my ankle above the heel. Also happened last year, but the front of the ankle crunch was worse so didn't worry about it. Hmm.
QuickRoute
1215/2000
Running warm up/down 2:30 0.23 mi (10:40 / mi) +13m 9:06 / mi
ahr:132 max:155
Monday May 2, 2011 #
2 PM
Running 51:50 7.08 mi (7:19 / mi) +136m 6:55 / mi
ahr:156 max:175
A late noonrun with Sergio up to Atkins Resevoir on the trail and then back around counterclockwise down Market Hill. Got updated on the play-by-play of the 4 noonrunners at the Daffodil 5k yesterday, they were 4-7th, within 30 seconds, tight competition!
Drills 7:09 0.5 mi (14:18 / mi)
ahr:139 max:151