Training Log Archive: BP

Up to start plus some hip drills. Cough better, but lungs a bit irritated today- should have used the albuterol.

Yellowwood SF- nice woods and great day for running. Really so-so run, just struggled with all the unavoidable climb- reduced to walk mostly. Made a really stupid 5 min error on a 1 min leg, looking for the wrong control feature #9-why can't I see a knoll? Got off line then........Oh darn it- after reattacking from 8, realized it was a pit. A few other errors ; getting onto wrong trail towards 7 and poor execution on way to 12. Some good but mostly mediocre today and well off the winning pace by 11 mins. SL=7km

Yellowwood_Long_2013_Green - Splits

Event: Flying Pig XVII and Eastern Interscholastic Champs
 

Uneventful flight down to IND despite blocked ears - dosed to the gills to suppress cough and sore throat. Felt like crap after lunch but gradually improved thanks to some warm sunshine. So decided to sprint.

hR a tad high, so kept it short and mixed in with some drills.

With stick on legs and hip exs

Went out steady, minimized errors. A couple of places where a straighter line could have been had, otherwise clean execution. Fun map and course, admittedly on the long side for a sprint, but nice to be out in the sunshine in shorts and a t. Felt OK at end, but didn't push it the max. SL 2.7k.

C • Nice job! 2

IU_Campus_Sprint_2013_4 5 Br Gr - Splits

Head cold and raspy voice- augurs well :(

9.5 laps per mile track, 12 laps loosening up (5:11, 4:50)

Hips (15# per leg), abs, push ups, rows, 4 sets x10 plyos, jumps, cleans, squats, then 4x10 chest presses, flys and dips

Legs with roller

Started as a JL recovery effort then decided to make it progressively faster for second half (14:11, 11:09)

And a little cool down at end.

Poster child (second year now:) for the Boston Senior Games - over 50 track meet. Swept the 100, 400, 800 and 1500 last year!!
http://www.cityofboston.gov/Images_Documents/Track...

legs with roller

Homeward bound, with cough and sneezes!
Home to blue skies (yeah) and fast melting snow.

Reflections on a week of work plus O play- JK recap.
Classic Brit O comp with over 2300 participants and big deep fields in just about all age groups. Woodland settings and not a single rock feature in sight over the entire weekend!

On the like side:
Maps printed on waterproof paper
Varied terrain without scrub bashing- runnable terrain
Interesting courses- nothing voided
Event arena atmosphere with elite commentary
Helpful volunteers and lack of cliqueyness

On the not like side:
Weather -bone chilly damp!
EMIT system
Results service- the old paper and paste method

O critique:
Overall lack of running conditioning (on the plus side at least I am back running after 3 months off- foot held up pretty well although arch is tempermental) and was concerned by length of courses- even lacking confidence on ability to execute. Consequently running too conservatively and well in the comfort zone (same at recent A meet too) but still making dumb-assed (getting distracted by controls/people and playing guess the control by losing focus near the control circle; latter can be fixed by staying on attack bearing and pace counting) mistakes. Notably, the sense of urgency I had back in 2009/2010 has been subjugated to work-directed energy; so this was more a vacation experience than competition. Other than fickle weather, would love to do more UK O.
Notable moment- caught up with old friend Laura Rutty- going back to OAWA days (Terry R was a stalwart of the late 70's West Aussie O scene)- she ran W65L with ~60 in that class!

C • List 2

With stick. After bussing and short 150m walk to startbarely time for any warm up. Did someon the spot jumps etc.

Cold ash, by name and by nature- just plain old chilly today again. A so-so run again, some parts better and a couple worse. More technical and slower running terrain than day 2. Overall classic British woodland orienteering which I enjoyed. No warm up so started conservatively which was good in the technical terrain- fen-like with ditches brashings etc. Botched #8 dropping 6:30 due to complacency and guessing at the map- first approach missed by 20m getting drawn to anothercontrol, then lost the plot untili finally relocated - my control was on edge of vegetation boundary and not on cleared area. Classic BP error here. Mid race was smooth, then blew control #17- a small knoll. Going to blame the map on this one as it was nestled within a large clump of rhododendrons- these are generally marked as green on the map; anyhow about 3:30 there. So 10 mins down for the day, without which would have given me a reasonable placing. Last few controls I was running better and getting splits in top 10, including acing finishing split- small consolation right there :) SL= 8.5/21C Finished in top half of field (59) on day and overall. Good experience and really did like the day 3 course, with its shorter techncial legs middle distance feel and longer legs to mix things up. Surprisingly did not get bored.

C • Cold Ash 2