Training Log Archive: Mr WonderfulIn the 7 days ending Sep 7, 2013:
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Saturday Sep 7, 2013 #
Event: SMOC Fall Peach Mountain
Event: Triple Trail Challenge
7 AM
Biking 3:16:20 37.75 mi (11.5 mph) +430m
ahr:154 max:181 slept:7.0 weight:204lbs shoes: Jamis Dragon Sport 29er
Awesome! I loved the Triple Trail Challenge. I got off to a late start since I couldn't find my compass. I saw Barbara and Jennifer's cars, so I hoped to reel them in if they hadn't left too early. A little bit of traffic, but most people I got behind were roughly the right pace, which probably helped avoid a flame out.
Some guy popped his rear d clean off. I stopped to convert him to single speed, but then we realized his buddy had the necessary tools. Unfortunately, I bumped the Garmin, and lost ~2.7 miles or so. So I will reconcile with Ali's distance.
Eventually found Barbara and Jennifer near Park Lyndon. They encouraged me to go find Ali, so I headed off, and then promptly had the map fly off the board on a ~25 mph downhill. So they caught back up. Argh. Then I was off again through Park Lyndon and saw a suspiciously non clipless person ahead on the gravel slog north, and sure enough it was Ali, who was fantastic company for the remaining many miles.
She is awesome on the singletrack. She made almost all the climbs, except when the 1E6 ultra runners jammed us up. That was the least favorite bit - hard to dodge tired runners when you are also tired!
Swam a little at the finish. I should swim more; it was fun!
10/10 would do again.
Some guy popped his rear d clean off. I stopped to convert him to single speed, but then we realized his buddy had the necessary tools. Unfortunately, I bumped the Garmin, and lost ~2.7 miles or so. So I will reconcile with Ali's distance.
Eventually found Barbara and Jennifer near Park Lyndon. They encouraged me to go find Ali, so I headed off, and then promptly had the map fly off the board on a ~25 mph downhill. So they caught back up. Argh. Then I was off again through Park Lyndon and saw a suspiciously non clipless person ahead on the gravel slog north, and sure enough it was Ali, who was fantastic company for the remaining many miles.
She is awesome on the singletrack. She made almost all the climbs, except when the 1E6 ultra runners jammed us up. That was the least favorite bit - hard to dodge tired runners when you are also tired!
Swam a little at the finish. I should swim more; it was fun!
10/10 would do again.
1 PM
Walking 5:46 [1] 0.41 mi (14:13 / mi) +19m 12:24 / mi
ahr:127 max:137 shoes: IceBugs
Walk from registration to the start of line o.
Orienteering 1:04:35 *** 3.52 mi (18:21 / mi) +133m 16:25 / mi
ahr:152 max:176 spiked:11/11c shoes: IceBugs
Awesome line o exercise by Alex. ~4.8 km course around Peach Mountain. If you encountered a control on your line (always at a feature), punch and mark the location. He toyed with us by using a regular cadence for the first few, and then have increasingly long gaps through choice features that had you really wondering if you were off line or weren't paying attention.
Almost made a big parallel error in the NW corner going off the wrong spur until on a whim I decided to trust my compass and go off the right spur.
Some bloody fantastic open woods, although you couldn't run it as much because you were trying to be hyper aware of your position rather than just saying, "aw well head to that hill there and then sort it out".
I tried three new things - new gaiters (thanks Ali!), rainbow right thumb compass, and Icebugs, and I liked them all. I am right thumbed for o, not left thumbed.
QR update later after I get some steak. I am curious how well I walked the line.
QR looks good. Some room for improvement, but generally the right direction and nice recovery.
Now this is recovery food!
Almost made a big parallel error in the NW corner going off the wrong spur until on a whim I decided to trust my compass and go off the right spur.
Some bloody fantastic open woods, although you couldn't run it as much because you were trying to be hyper aware of your position rather than just saying, "aw well head to that hill there and then sort it out".
I tried three new things - new gaiters (thanks Ali!), rainbow right thumb compass, and Icebugs, and I liked them all. I am right thumbed for o, not left thumbed.
QR update later after I get some steak. I am curious how well I walked the line.
QR looks good. Some room for improvement, but generally the right direction and nice recovery.
Now this is recovery food!
3 PM
Orienteering 30:21 * 2.03 mi (14:59 / mi) +36m 14:12 / mi
ahr:130 max:163 spiked:5/5c shoes: IceBugs
Control pickup and the haul back down to the truck.
Friday Sep 6, 2013 #
5 AM
Erg rowing 46:55 0.58 mi (1:20:45 / mi)
ahr:97 max:116 slept:7.5 weight:202.8lbs
Dragging a bit this am, so not quite the full hour targeted.
8 PM
Stairs 30:00 [1]
Moved stuff from the Uhaul into various rooms in Ed's house. Probably closer to 90 minutes but rounding down I can bump it from 0->1 and count it.
Thursday Sep 5, 2013 #
Note
I looked at the times for the last five years for my next running race to see if I have any chance of squeaking out an age group bronze.
Typically, the 3rd place M35-39 runner is approximately 30th place overall, so you'd have to be near the front.
Average paces for 1st-3rd from 2008-2012:
6:47/mile
7:14/mile
7:28/mile
Last year was 7:20/mile for third.
Vdot from my last 5k (6:53/mile) suggests 7:05 is possible assuming I were perfectly aerobically trained. But that was a long time ago and may be optimistic, even if I somehow manage solid training for the next ~7 weeks.
So maybe the best bet is to start near the front (to avoid trail bunching and be able to race for place near the end) open with ~7:25s, try to hang on, hope for the best and kick like a mule if I have anything left.
I should try to stay acclimated by starting all jogs/bikes/hikes underdressed, so I can run the most minimal outfit for optimal cooling.
And that ensures I've thought about it more than just about all of the ~1300 runners likely to show up for the 5.7.
Typically, the 3rd place M35-39 runner is approximately 30th place overall, so you'd have to be near the front.
Average paces for 1st-3rd from 2008-2012:
6:47/mile
7:14/mile
7:28/mile
Last year was 7:20/mile for third.
Vdot from my last 5k (6:53/mile) suggests 7:05 is possible assuming I were perfectly aerobically trained. But that was a long time ago and may be optimistic, even if I somehow manage solid training for the next ~7 weeks.
So maybe the best bet is to start near the front (to avoid trail bunching and be able to race for place near the end) open with ~7:25s, try to hang on, hope for the best and kick like a mule if I have anything left.
I should try to stay acclimated by starting all jogs/bikes/hikes underdressed, so I can run the most minimal outfit for optimal cooling.
And that ensures I've thought about it more than just about all of the ~1300 runners likely to show up for the 5.7.
5 AM
Running 41:11 4.71 mi (8:45 / mi) +43m 8:30 / mi
ahr:158 max:176 slept:7.5 weight:204lbs shoes: Brooks Cascadia 8s
An experiment in seeing if going slightly faster improves form enough to not cause issues. Also added a few foam rolls upon returning home. This route is almost all dirt. And it turns out my other headlamp headband is probably much more comfortable! I switched to carrying the light by hand after it kept squeezing my glasses against my nose.
C • Pain 2
7 PM
Walking 40:22 [0] 2.4 mi (16:49 / mi)
shoes: Keen Sandals
Mapmyrun only said 7 miles today. Not sure why it's being flaky. It has tracked accurately before.
Wednesday Sep 4, 2013 #
5 AM
Biking 57:33 15.25 mi (15.9 mph) +27m
ahr:147 max:166 slept:7.0 weight:203.4lbs shoes: Jamis Dragon Sport 29er
The box is dirt; the tail to the west is paved.
Seating discomfort was way down from the last ride, so perhaps I can survive the Triple Trail Challenge.
Seating discomfort was way down from the last ride, so perhaps I can survive the Triple Trail Challenge.
7 PM
Walking 25:00 [0] 1.25 mi (20:00 / mi)
shoes: Keen Sandals
Mapmyrun says 11 miles and 25 mph, so I'm going to estimate a bit here.
Tuesday Sep 3, 2013 #
Note
Highland whittled down to ~31 c, and one may be redundant. Might try to tweak the clustering a bit; we'll see.
Elliptical guy added some wave washers to stiffen it up and replaced the track. He's having a wheel sent out to fix the right side squeak. Hopefully this all does the trick.
Elliptical guy added some wave washers to stiffen it up and replaced the track. He's having a wheel sent out to fix the right side squeak. Hopefully this all does the trick.
5 AM
Erg rowing 1:00:00 0.53 mi (1:53:12 / mi)
ahr:89 max:101 slept:7.0 weight:204.4lbs
The show I was watching had the comedian joke that whether on water or in your basement, rowing is the stupidest form of exercise.
8 PM
Walking 25:19 [0] 1.39 mi (18:13 / mi)
shoes: Keen Sandals
Monday Sep 2, 2013 #
8 AM
Orienteering 2:53:05 8.53 mi (20:17 / mi) +131m 19:22 / mi
ahr:100 max:146 slept:5.0 weight:204.6lbs (injured) shoes: Brooks Cascadia 8s
I tortured myself by hiking around the north end of the Haven Hill with a map. Some bloody fantastic woods. My course design would be completed in bshield's four hour suggested time in that terrain.
But then we looped over to Spring Mill. I attempted to look at the tricky part of yellow, and embarrassingly walked right off the map. Perhaps I should revisit that, or maybe I will have to put a flag, streamered route, flag for the one trail jump I need to make that spot work.
Also, the horse trails do not drain well. I didn't even realize it rained, but trails that were bone dry yesterday were today sloppy messes. Dear wife was not mentally prepared for that.
I omitted the kitty litter today since I have a twinge of shin discomfort, which is annoying as Hades considering I jogged eleven miles this week. I watch all sorts of people jogging all over, and I can't even do eleven !@$@#$@#%W@^%#@%$^#@$%&@$%!#@%$!@#$ miles? :(
But then we looped over to Spring Mill. I attempted to look at the tricky part of yellow, and embarrassingly walked right off the map. Perhaps I should revisit that, or maybe I will have to put a flag, streamered route, flag for the one trail jump I need to make that spot work.
Also, the horse trails do not drain well. I didn't even realize it rained, but trails that were bone dry yesterday were today sloppy messes. Dear wife was not mentally prepared for that.
I omitted the kitty litter today since I have a twinge of shin discomfort, which is annoying as Hades considering I jogged eleven miles this week. I watch all sorts of people jogging all over, and I can't even do eleven !@$@#$@#%W@^%#@%$^#@$%&@$%!#@%$!@#$ miles? :(
6 PM
Walking 43:50 [0] 2.5 mi (17:32 / mi)
shoes: Barefoot
Sunday Sep 1, 2013 #
Note
Tweaked my layouts for Highland. Now I have to go back and check them. Naturally, I am at an unmanageable 35 c, but they are all perfect if they work so you cannot kill any; they are like children.
And my wife found an error on the SMOC flyer. I'm firing my proofreader, Jeff.
And my wife found an error on the SMOC flyer. I'm firing my proofreader, Jeff.
5 AM
Biking 1:20:01 20.64 mi (15.5 mph) +47m
ahr:138 max:163 slept:7.0 weight:206.2lbs shoes: Jamis Dragon Sport 29er
My daughter does not think I can keep the 5 am up thing going through the whole school year. Here's to hoping she's wrong!
If I don't, who will shine the deer, dodge raccoons, and terrorize the farm cats?
If I don't, who will shine the deer, dodge raccoons, and terrorize the farm cats?
3 PM
Orienteering 1:51:03 4.87 mi (22:48 / mi) +95m 21:30 / mi
ahr:113 max:157 slept:1.0 shoes: Inov8 Roclite 319
ARgh. I think I have to pitch the first third of R, G, and O, and W & Y have to get moved - map is just too dated in my original concept area. So that ate up some time.
I think I streamered four points, and at least walked a white loop that I think will be a good white loop - not too long, but more fun terrain than usual - just a bit more rugged.
But I have to go back, and for a good while, to get the rest of it sorted. If our woods looked like Hammer's woods, I would've been done two visits ago!
I think I streamered four points, and at least walked a white loop that I think will be a good white loop - not too long, but more fun terrain than usual - just a bit more rugged.
But I have to go back, and for a good while, to get the rest of it sorted. If our woods looked like Hammer's woods, I would've been done two visits ago!