Training Log Archive: BorisGrIn the 31 days ending Jul 31, 2017:
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Monday Jul 31, 2017 #
Cross-Training 50:00
Elliptical intervals at lunchtime at work. I did 4x4 minutes with a 2 minute rest.
Sunday Jul 30, 2017 #
Orienteering 22:53 [3] *** 3.5 km (6:32 / km)
15c shoes: 2013 Asics White+Blue
We spent the morning and early afternoon helping out and hanging out at QOC's Intro to Orienteering event at Wheaton. Alli helped Amy run the epunch, and I did some beginner instruction and some baby-minding.
It was a really fun event with a great atmosphere. I think that these beginner-only events are a really good way for the club to attract new people without intimidating them. Heidi and Dave do an excellent job organizing these. I wonder if Heidi would be interested in giving a talk on these at the Convention in November.
Over 70 people showed up, and most seemed to have a great time.
After the event we were allowed to run the white or yellow courses as part of QOC's Summer Short Series. Since the yellow course was the same as the year before, I ran by memory after spending a few minutes looking at the map. It mostly went well, and I purposely took simpler route choices to minimize mistakes. Still, I miscounted trail junctions going to #6 (I needed to count to 1, but I counted to 2) and ended up off the map (though I didn't realize it, since I didn't have a map). I remembered having seen a yellow blob to the left of #6. Now I was looking at a field to the right of me, so I figured I should run through it and keep going. Luckily, that worked, as I was only off in direction, not distance. I am guessing I lost about a minute and a half. No problems the rest of the way.
It was a really fun event with a great atmosphere. I think that these beginner-only events are a really good way for the club to attract new people without intimidating them. Heidi and Dave do an excellent job organizing these. I wonder if Heidi would be interested in giving a talk on these at the Convention in November.
Over 70 people showed up, and most seemed to have a great time.
After the event we were allowed to run the white or yellow courses as part of QOC's Summer Short Series. Since the yellow course was the same as the year before, I ran by memory after spending a few minutes looking at the map. It mostly went well, and I purposely took simpler route choices to minimize mistakes. Still, I miscounted trail junctions going to #6 (I needed to count to 1, but I counted to 2) and ended up off the map (though I didn't realize it, since I didn't have a map). I remembered having seen a yellow blob to the left of #6. Now I was looking at a field to the right of me, so I figured I should run through it and keep going. Luckily, that worked, as I was only off in direction, not distance. I am guessing I lost about a minute and a half. No problems the rest of the way.
Friday Jul 28, 2017 #
Running 31:00 [2] 3.9 mi (7:57 / mi) +70m 7:32 / mi
shoes: Asics with flames 2012
Running! In the rain! I didn't have enough time to make it to the gym and back and get a workout in, and it was pouring outside, so the obvious solution was to go run. It was fabulous! The Mall was one giant puddle, with tourists rapidly dispersing in all directions to hide from the torrential downpour. The Washington Monument loomed in the distance as an uncertain outline in the clouds, and neither Lincoln nor the Capitol were visible from the middle of the Mall. I was drenched from the very first steps and really enjoyed myself the whole time.
It was also clear that my body is not at all accustomed to running. I need to slowly start reintroducing it as a part of the routine, while taking care to not overdo it with my back.
It was also clear that my body is not at all accustomed to running. I need to slowly start reintroducing it as a part of the routine, while taking care to not overdo it with my back.
Thursday Jul 27, 2017 #
Cross-Training 30:00 [1]
Elliptical. Not much to say.
PT 25:00 [1]
Strength routine in the deserted weight room at work.
Monday Jul 24, 2017 #
Cross-Training 45:00
Elliptical at work with some 1 minute pickups.
Sunday Jul 23, 2017 #
Cross-Training 1:00:00 [1]
Morning elliptical in the empty gym.
Friday Jul 21, 2017 #
Cross-Training 30:00 [1]
PT 30:00 [1]
A good session at the gym. Alli and Inara come back today!!
Thursday Jul 20, 2017 #
Cross-Training 1:20:00 [1]
A longish elliptical session, timed to overlap with Wheel of Fortune and Jeopardy.
Wednesday Jul 19, 2017 #
Cross-Training 50:00
Elliptical intervals, 6x2 minutes + 4x1 minute. I had planned to do 10x2 minutes, but had clearly forgotten how to work hard. Baby steps.
Note
I am so pleased to see that a bunch of our top juniors are on a training camp in Hungary to prepare for next year's JWOC. This sort of preparation is only a small part of what Erin has brought to the junior program. Reading some of the juniors' logs, it is plain to see that they approach their orienteering far more seriously and professionally than my own generation of juniors did, and the results are clear. Year after year of solid and improving performances, not relying on one star to carry the team, but lifting the entire level of the team. I am very impressed and optimistic for the future.
One concern that I have is the transition from juniors to seniors: where are the top juniors of the last couple of years, such as Michael Laraia, Matej Sebo, etc.? These guys should be the ones fighting Eric for WOC team spots for years to come, but if anything, they appear to be training and racing less than they did as juniors. This is a step we need to address, providing these guys with the same motivating goals as JWOC was and the support they had while they were juniors. How do we do that, without the money to hire a professional team coach?
The other concern that has been expressed repeatedly is one related to the participation of the foreign-raised and foreign-based juniors in the US orienteering community. First of all, there is no requirement for them to participate if they don't want to: as long as they meet the requirements for team membership, their role can end there. Of course, it would be good for US orienteering if they got involved in the community. We have seen that happen in a couple of cases: as far as I can tell, Anton's family and David's family have gotten very involved, and both of them have jumped right into participation with the rest of the US junior team; Morten has made the transition to the senior team successfully. I am less sure about the other juniors who have competed for the US in the last couple of years. So, how do we keep them involved when the motivation of JWOC is no longer there? A first step may be inviting them to US-based training camps and asking them to organize and facilitate camps for US orienteers in their countries. Maybe encouraging them to come to NAOC and building that up as a big team goal, starting the year before? Thoughts?
One concern that I have is the transition from juniors to seniors: where are the top juniors of the last couple of years, such as Michael Laraia, Matej Sebo, etc.? These guys should be the ones fighting Eric for WOC team spots for years to come, but if anything, they appear to be training and racing less than they did as juniors. This is a step we need to address, providing these guys with the same motivating goals as JWOC was and the support they had while they were juniors. How do we do that, without the money to hire a professional team coach?
The other concern that has been expressed repeatedly is one related to the participation of the foreign-raised and foreign-based juniors in the US orienteering community. First of all, there is no requirement for them to participate if they don't want to: as long as they meet the requirements for team membership, their role can end there. Of course, it would be good for US orienteering if they got involved in the community. We have seen that happen in a couple of cases: as far as I can tell, Anton's family and David's family have gotten very involved, and both of them have jumped right into participation with the rest of the US junior team; Morten has made the transition to the senior team successfully. I am less sure about the other juniors who have competed for the US in the last couple of years. So, how do we keep them involved when the motivation of JWOC is no longer there? A first step may be inviting them to US-based training camps and asking them to organize and facilitate camps for US orienteers in their countries. Maybe encouraging them to come to NAOC and building that up as a big team goal, starting the year before? Thoughts?
Tuesday Jul 18, 2017 #
Cross-Training 30:00 [1]
Elliptical warmup.
PT 40:00 [1]
An extended strength program. Added more calf, quad, and hamstring exercises, as well as more sets working on the back and hip flexor.
Monday Jul 17, 2017 #
Cross-Training 1:00:00 [1]
Elliptical. Pulp Fiction was on. Excellent.
PT 10:00 [1]
Resistance band exercises at home.
Saturday Jul 15, 2017 #
Cross-Training 20:00 [1]
PT 15:00 [1]
Thursday Jul 13, 2017 #
Cross-Training 45:00
Morning elliptical. Added a 2x10 minute tempo section.
Wednesday Jul 12, 2017 #
Running 30:00 [2] 3.33 mi (9:00 / mi)
shoes: 2013 Asics White+Blue
Short loop in Rock Creek. Already gross out at 6am.
Tuesday Jul 11, 2017 #
Cross-Training 1:15:00 [1]
PT 10:00 [1]
Resistance bands
Monday Jul 10, 2017 #
Cross-Training 30:00 [1]
Elliptical at work while watching Federer ("the Gueorgiou of tennis") dismantle Grigorov.
PT 25:00 [1]
PT set, including squats with a 10lb ball. Feeling weaker than I did in April, but still, progress.
Sunday Jul 9, 2017 #
Note
Unintentional rest day. I had planned to go help out at Patapsco's trail day with QOC, but opened the O-Ringen translation that I need to do and realized that it was far more work than I had expected. Worked nonstop until 2am. Oops.
Saturday Jul 8, 2017 #
Orienteering 1:07:53 [2] *** 8.0 km (8:29 / km)
48c
O training at GFMD with Hannah and Kevin. We ran Kenny's test loop / control picking course. I felt pretty good when I started, but gradually wilted in the heat. Managed to get around the whole course, but really not moving quickly towards the end. Really good to have company, and really nice to go orienteering in these beautiful woods.
Friday Jul 7, 2017 #
Cross-Training 45:00 [1]
Elliptical at the gym at home after work.
PT 30:00 [1]
PT routine minus squats plus resistance band routine
Thursday Jul 6, 2017 #
Cross-Training 50:00 [2]
Elliptical at work. Wearing my French jersey in honor of TGIF. So happy for him! (Also thrilled and a little bit inspired by Marianne Andersen.)
Wednesday Jul 5, 2017 #
Cross-Training 25:00 [1]
PT 25:00 [1]
PT routine at the gym at work.
Dropped off Alli and Inara at DCA this morning. They are heading to Montana for 17 days to hang out with the family and spend some good time outside, away from DC's heat and humidity. It will be great for them and for our family, and I am already looking forward to their return. In the meantime, Barney and I will have to take care of each other.
On a different note, I am really happy for Greg and his excellent WOC long distance race. So cool to follow along with his GPS dot yesterday! Hard work and dedication can clearly get you pretty far. This is the first good, competitive result by a US man at WOC since the two years when Brian May was American, and the best in the long distance since the days of Weyman and Platt in the late 80's. Very exciting!
Dropped off Alli and Inara at DCA this morning. They are heading to Montana for 17 days to hang out with the family and spend some good time outside, away from DC's heat and humidity. It will be great for them and for our family, and I am already looking forward to their return. In the meantime, Barney and I will have to take care of each other.
On a different note, I am really happy for Greg and his excellent WOC long distance race. So cool to follow along with his GPS dot yesterday! Hard work and dedication can clearly get you pretty far. This is the first good, competitive result by a US man at WOC since the two years when Brian May was American, and the best in the long distance since the days of Weyman and Platt in the late 80's. Very exciting!