Training Log Archive: BorisGrIn the 7 days ending Oct 21, 2010:
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Thursday Oct 21, 2010 #
Physical Therapy 15:00 [0]
5 PM
Running 46:48 6.12 mi (7:39 / mi) +67m 7:24 / mi
shoes: 2010 Asics
My physiotherapist told me that I should be training since, in his words "it doesn't make much sense to get you pain-free while resting only for you to get hurt again as soon as you start training." That was music to my ears, since I wanted to get back to training.
My back gives me the most trouble on uphills and downhills, so I went over to Lake Wintergreen to do a tempo run on the flat trail going north from the lake. One lap around the lake for warm-up, then up along the flat trail to the road, two-minute jog, then back along the trail to the lake, and a lap around the lake for cool-down. Leaves were very colorful, and the lake looked really beautiful. Nice evening.
Splits: 9:18 going out, 8:58 coming back. Felt hard coming back, and I thought I was running slower. Nice surprise.
My back gives me the most trouble on uphills and downhills, so I went over to Lake Wintergreen to do a tempo run on the flat trail going north from the lake. One lap around the lake for warm-up, then up along the flat trail to the road, two-minute jog, then back along the trail to the lake, and a lap around the lake for cool-down. Leaves were very colorful, and the lake looked really beautiful. Nice evening.
Splits: 9:18 going out, 8:58 coming back. Felt hard coming back, and I thought I was running slower. Nice surprise.
Wednesday Oct 20, 2010 #
Event: U.S. Corn Maze Championships
Physical Therapy 15:00 [0]
Hamstring, butt, and back stretches
Running 25:04 [2] 4.18 km (6:00 / km)
Drove up to Sunderland and went for a short run with PG out the door of his house. Spent most of the run asking him for tax advice. Might start paying taxes now.
Running 10:00 [2]
A bit of a warm-up plus collecting some controls afterwards.
312/2000
312/2000
5 PM
Orienteering 18:52 [5] 1.97 mi (9:35 / mi) +2m 9:33 / mi
shoes: 2010 Asics
2010 US Corn Maze Orienteering Champs
Great fun, really glad I drove up for this! In fine PG style, the event was over the top, with its own federation, website, and logo (https://sites.google.com/site/cornmazeo/) , and this particular corn maze was great, with its own excellent map.
Maze: http://www.mikesmaze.com/Images/Art%20Maze/Mikesma...
Course part 1: http://www.petergagarin.org/2010/maze-classic1.jpg
Course part 2: http://www.petergagarin.org/2010/maze-classic2.jpg
My race was utterly miserable. I lost huge chunks of time on #2 and #3, just trying to get into the scale and direction. I then had a good stretch of several controls before following J-J in a full circle after the map exchange. Finally, I left the spiral after #15 in completely the wrong way and came to #17 instead of #16. Definitely feeling like a chicken with its head cut off most of the time, but having lots of fun in the process. Biggins, with his yak hat, dominated in an awesome time of 14:56.
Results: https://sites.google.com/site/cornmazeo/results/20...
Splits: https://sites.google.com/site/cornmazeo/results/20...
I tried to get QR to work, but it was just too complicated. Look at my Garmin track for an idea of the ridiculousness.
Great fun, really glad I drove up for this! In fine PG style, the event was over the top, with its own federation, website, and logo (https://sites.google.com/site/cornmazeo/) , and this particular corn maze was great, with its own excellent map.
Maze: http://www.mikesmaze.com/Images/Art%20Maze/Mikesma...
Course part 1: http://www.petergagarin.org/2010/maze-classic1.jpg
Course part 2: http://www.petergagarin.org/2010/maze-classic2.jpg
My race was utterly miserable. I lost huge chunks of time on #2 and #3, just trying to get into the scale and direction. I then had a good stretch of several controls before following J-J in a full circle after the map exchange. Finally, I left the spiral after #15 in completely the wrong way and came to #17 instead of #16. Definitely feeling like a chicken with its head cut off most of the time, but having lots of fun in the process. Biggins, with his yak hat, dominated in an awesome time of 14:56.
Results: https://sites.google.com/site/cornmazeo/results/20...
Splits: https://sites.google.com/site/cornmazeo/results/20...
I tried to get QR to work, but it was just too complicated. Look at my Garmin track for an idea of the ridiculousness.
Orienteering 4:08 [5] 0.39 mi (10:36 / mi)
shoes: 2010 Asics
2010 US Corn Maze Orienteering Sprint Champs
The sprint course was devious, just like PG had intended. I started poorly, with mistakes to #1 and #2, but finally seemed to get the hang of it in the end, running well to #3, #4, and the finish. Still got beaten by Biggins and also by J-J, who kicked our butts this time.
Course map: http://www.petergagarin.org/2010/maze-sprint.jpg
A fantastic event, really glad to have been a part of it. A fine dinner at Peter and Gail's place followed, along with games of boggle late into the night. Got home at 2am - took just 1:15 to drive to New Haven from Sunderland. Nice to have the road all to myself.
308/2000
The sprint course was devious, just like PG had intended. I started poorly, with mistakes to #1 and #2, but finally seemed to get the hang of it in the end, running well to #3, #4, and the finish. Still got beaten by Biggins and also by J-J, who kicked our butts this time.
Course map: http://www.petergagarin.org/2010/maze-sprint.jpg
A fantastic event, really glad to have been a part of it. A fine dinner at Peter and Gail's place followed, along with games of boggle late into the night. Got home at 2am - took just 1:15 to drive to New Haven from Sunderland. Nice to have the road all to myself.
308/2000
Tuesday Oct 19, 2010 #
Physical Therapy 1:00:00 [1]
More PT today.
Same exercises as last time, plus:
- Single leg raises on a platform
- Walking sideways with a resistance band while in a squat and pushing out a 10lb ball
More painful massage today. I walked away feeling good and hopeful about a recovery.
Same exercises as last time, plus:
- Single leg raises on a platform
- Walking sideways with a resistance band while in a squat and pushing out a 10lb ball
More painful massage today. I walked away feeling good and hopeful about a recovery.
Monday Oct 18, 2010 #
Note
Ross is US Champ!!!
Sunday Oct 17, 2010 #
Running 15:00 [2]
Jogging/walking the 1.5km with 200m of climb to the top of the plateau.
Orienteering race 1:27:23 [3] ***** 9.8 km (8:55 / km) +370m 7:30 / km
spiked:20/21c shoes: 2009 VJ Falcons
US Classic Champs - Lake Moreau SP, NY
Blue - Day 2
Woke up with a stiff back, but not debilitatingly so. Sitting in the hotel hot tub the night before could not have hurt. Decided to run, but knew right away that I simply didn't have the shape to run a good race.
The plan today was to just go along and find control and enjoy myself. This worked well in the beginning, and catching Kenny 6 minutes at #2 definitely helped morale, even though he had obviously made a big mistake. With Kenny on and off for the next couple of legs. We split going to 6. I thought I was more on the line, but did not anticipate that climbing down the cliffs to the last reentrant before the control would take me so long. Came into 6 as Kenny was leaving. Pushed hard(er) to #7 and caught sight of Kenny and Eddie (starting 3 min ahead) as I was coming in. Clean to #8 and I had contact again. On the long leg to #9, though, it all started coming apart, as my back hurt on all the small ups and downs along the way and all will to fight disappeared. I ended up trudging around the rest of the course after being dropped by Eddie and Ken. No real mistakes, except some confusion coming down to #14 and lots of time lost on all downhills. The low point was being caught by PG on the leg from 18 to 19, but I couldn't do much about it. A slightly better result than Day 1 due to the clean run, but I had a lot less fun orienteering today. Just really wanted to get it over with.
Having said that, it was a great weekend of orienteering. I am really thankful to EMPO for putting the important things first - the terrain and courses. The map was good, but not great, the terrain was awesome, and the courses excellent. I understand all the talk about arena and atmosphere, and those are important. However, EMPO is a small club, and I'd rather have the event they put on than no event at all, which is what might happen if the requirements for putting on a championship become more extensive.
Finally, seeing Ross crowned US Champ for the first time was definitely the highlight of the weekend for me, and definitely made the trip worthwhile! Here is to many more championships for him and CSU!
Map part 1: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
Map part 2: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
282/2000
Blue - Day 2
Woke up with a stiff back, but not debilitatingly so. Sitting in the hotel hot tub the night before could not have hurt. Decided to run, but knew right away that I simply didn't have the shape to run a good race.
The plan today was to just go along and find control and enjoy myself. This worked well in the beginning, and catching Kenny 6 minutes at #2 definitely helped morale, even though he had obviously made a big mistake. With Kenny on and off for the next couple of legs. We split going to 6. I thought I was more on the line, but did not anticipate that climbing down the cliffs to the last reentrant before the control would take me so long. Came into 6 as Kenny was leaving. Pushed hard(er) to #7 and caught sight of Kenny and Eddie (starting 3 min ahead) as I was coming in. Clean to #8 and I had contact again. On the long leg to #9, though, it all started coming apart, as my back hurt on all the small ups and downs along the way and all will to fight disappeared. I ended up trudging around the rest of the course after being dropped by Eddie and Ken. No real mistakes, except some confusion coming down to #14 and lots of time lost on all downhills. The low point was being caught by PG on the leg from 18 to 19, but I couldn't do much about it. A slightly better result than Day 1 due to the clean run, but I had a lot less fun orienteering today. Just really wanted to get it over with.
Having said that, it was a great weekend of orienteering. I am really thankful to EMPO for putting the important things first - the terrain and courses. The map was good, but not great, the terrain was awesome, and the courses excellent. I understand all the talk about arena and atmosphere, and those are important. However, EMPO is a small club, and I'd rather have the event they put on than no event at all, which is what might happen if the requirements for putting on a championship become more extensive.
Finally, seeing Ross crowned US Champ for the first time was definitely the highlight of the weekend for me, and definitely made the trip worthwhile! Here is to many more championships for him and CSU!
Map part 1: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
Map part 2: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
282/2000
Saturday Oct 16, 2010 #
Running 15:00 [2]
Run/hike up to the start
Orienteering race 1:30:01 [3] ***** 9.6 km (9:23 / km) +350m 7:56 / km
spiked:16/22c shoes: 2009 VJ Falcons
US Classic Champs - Lake Moreau SP, NY
Day 1 - Blue
Just like many others at this race, I was amazed as soon as I flipped over the map. The terrain and the course looked awesome! Much more exciting than I had expected of this random state park in upstate New York. At a first glance, it looked like Norway, only with better runnability.
As for my performance, what can I say? Of course, until the last moment I held out some hope that the back pain would magically disappear and the lack of training would not affect me, but that was not the case. I could never run above a quick jog - due to the lack of training and racing, and all the unevennesses in the terrain, especially the downhills and anything that involved jumping or bending down, hurt my back quite a lot. Moreover, my navigation was pretty poor, including very basic things that, after 20 years of orienteering, I should be able to do in my sleep.
It wasn't even the big things, like the 4 minutes lost on #4 and the 1.5 on #21 that piss me off, but the small things. Going to #3, I climbed an extra contour and cliff for no reason at all, only to drop back down to the control. To #5 I drifted off the line despite telling myself to watch out for exactly that on that leg. To #7, I didn't stick to the line of cliff tops that would have led me to the control, but instead ran into the vague area to the east of the control with no chances to relocate. And so on. My best bit of orienteering was probably 10-17. First, a few short, technical legs without big climbs or drops, which allowed me to be fairly smooth and then, the longer leg to 16, where running head to head with hammer somehow got my mind to sharpen up a bit, even if it turned out that he was on a different course.
A crushingly disappointing result in the end, since I didn't realize just how slow I had been running during the race. Even without mistakes, I would have been 15 minutes behind the amazing Ross and 8 minutes behind Neil.
Map part 1: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
Map part 2: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
261/2000
Day 1 - Blue
Just like many others at this race, I was amazed as soon as I flipped over the map. The terrain and the course looked awesome! Much more exciting than I had expected of this random state park in upstate New York. At a first glance, it looked like Norway, only with better runnability.
As for my performance, what can I say? Of course, until the last moment I held out some hope that the back pain would magically disappear and the lack of training would not affect me, but that was not the case. I could never run above a quick jog - due to the lack of training and racing, and all the unevennesses in the terrain, especially the downhills and anything that involved jumping or bending down, hurt my back quite a lot. Moreover, my navigation was pretty poor, including very basic things that, after 20 years of orienteering, I should be able to do in my sleep.
It wasn't even the big things, like the 4 minutes lost on #4 and the 1.5 on #21 that piss me off, but the small things. Going to #3, I climbed an extra contour and cliff for no reason at all, only to drop back down to the control. To #5 I drifted off the line despite telling myself to watch out for exactly that on that leg. To #7, I didn't stick to the line of cliff tops that would have led me to the control, but instead ran into the vague area to the east of the control with no chances to relocate. And so on. My best bit of orienteering was probably 10-17. First, a few short, technical legs without big climbs or drops, which allowed me to be fairly smooth and then, the longer leg to 16, where running head to head with hammer somehow got my mind to sharpen up a bit, even if it turned out that he was on a different course.
A crushingly disappointing result in the end, since I didn't realize just how slow I had been running during the race. Even without mistakes, I would have been 15 minutes behind the amazing Ross and 8 minutes behind Neil.
Map part 1: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
Map part 2: http://www.dxdeluxe.se/linnekartparmen/show_map.ph...
261/2000
Friday Oct 15, 2010 #
Physical Therapy 1:00:00 [1]
Went to Temple Physical Therapy on George Street and worked with Mike Cianculli, the general manager. He looked at me and pretty quickly decided that a super-tight hamstring is pulling on my lumbar vertebrae and causing the back pain. He did a lot of massage and mobility exercises on the hamstring and hip muscles and then made me do a bunch of exercises in the PT room.
I did (after a warm-up and stretches):
- leg curls
- leg presses
- one-legged dead lift
- sideways walk with resistance band
- one-footed balance exercise (blindfolded)
After this I went to the chiropractor again and was "adjusted" once again.
I did (after a warm-up and stretches):
- leg curls
- leg presses
- one-legged dead lift
- sideways walk with resistance band
- one-footed balance exercise (blindfolded)
After this I went to the chiropractor again and was "adjusted" once again.