Training Archive: feetIn the 31 days ending 2007-10-31:
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| M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | ||||||||||||||||||||||
Tuesday Oct 30 | ||
| Orienteering 55:00 [3] *** 6.1 km (9:01 / km) +250m 7:29 / km | |
| spiked:16/18c shoes: johann aloysius bach | ||
| Powder Mills. Reran the course from Sept 6 backwards. Felt good, but Powder Mills isn't the best area to train on (too steep, too marshy, too open, too many times the trails are the best way). Sunset, 54F, still, clear. | ||
| C • Southeastern US terrain? 3 | ||
Sunday Oct 28 | ||
| Other 20:00 [3] | |
| shoes: johann aloysius bach | ||
| Turns out my department's students aren't great at football either (but relatively less bad than at softball). Nasty weather (41F, steady rain with occasional light hail.) | ||
| Running 47:00 | |
| shoes: johann cantaloupe bach | ||
| 4 * 4/3. 44F, 5-7mph W wind, partly cloudy but sunny, sunset. Highland - GVP - river - Highland loop. Gorgeous light, although a little chilly (had gloves on for the first time this year, although still comfortably short sleeves on both top and bottom). | ||
Saturday Oct 27 | ||
| Orienteering 1:28:00 [3] *** 12 km (7:20 / km) +350m 6:24 / km | |
| spiked:13/13c shoes: kaija rautavaara | ||
| Mendon. Reran Tom's course (A meet 2003, day 2 red X) in reverse (8-St, F-8), then invented some new legs between controls (9-4-12-3-11-9), plus some more distance in the open area. Glorious afternoon for orienteering, 59F, mostly cloudy, dp 43F, 20mph SW winds, yellow leaves everywhere.
Feeling good for next weekend. | ||
Thursday Oct 25 | ||
| Orienteering 1:55:00 [3] *** 13 km (8:51 / km) +500m 7:25 / km | |
| spiked:15/18c shoes: kaija rautavaara | ||
| 2006 GorgesGoat at Letchworth in reverse (8-St/Finish-11, cutting out 10 which was also at the start/finish area and down a big hill from both 11 and 9, then 9-8). A little foggy (the afternoon forecast was gloriously sunny, but I'd forgotten that Letchworth can be fogged in until after midday on days like today), and a beautiful carpet of yellow leaves; a little past peak, but still very pretty. Surprised a bow-hunter at one point, which was a little alarming since I had thought no hunting is allowed inside the state park; apparently bow-hunting with permits is allowed. | ||
| C • Hunters at Mendon 2 | ||
Wednesday Oct 24 | ||
| Running 45:00 | |
| shoes: johann cantaloupe bach | ||
| 4*4/3. Highland - GVP - river - McLean - Highland. Nice afternoon: high clouds in places, 57F, still. | ||
Sunday Oct 21 | ||
| Orienteering 1:16:13 [3] *** 10.8 km (7:03 / km) +220m 6:24 / km | |
| spiked:12/15c shoes: kaija rautavaara | ||
| CAOC A meet day 2. Much thicker terrain, with unpleasant spiky vegetation in many places; the key was the route choice to avoid it and run in the nice corridors of white (where white actually meant white) and not in the medium green stripe (though the medium green was mostly ok...). Easy navigation in the circle (with the exception of some slight oddities in the mapping at controls 3 and 4), but I continually misjudged the vegetation mapping/running speed tradeoff.
Haven't been this bloodied after a race since last time I ran a DVOA meet. (Well, at least, one at Daniel Boone, or possibly Fair Hill.) Thanks to the CAOC folks, who really did an excellent job putting on an outstanding event in excellent weather. | ||
| C • What possessed you to run at Daniel Boone? 2 | ||
| Note | |
| Illinois is now the 21st state I've run an A meet in. In rough chronological order, lower case for a repeated state (province):
2000: NY, NJ; 2001: VA, NH, PA, ny (and MB) 2002: OH, VT, MA, va (and AB) 2003: ID, CA, CT, ny, (and ON) 2004: MO, ME, WI, ny, ca 2005: AL, OR, MD, oh, 2006: FL, CO, ny, ny, nj (and on) 2007: MI, IL, oh, ct (and SK and on) I thought until compiling this list that this was number 20, but I had forgotten that I had in fact run in Massachusetts at Mt Norwottuck in 2002. (I missed the only other A meets in MA, one as vetter (a summer meet at Ashburnham during the convention), and one while busy last year). I've also managed to make non-A meet events in RI (Diamond Hill, NEOC local meet), DE (Iron Hill, DVOA local meet), and TX (several HOC local meets). Hence, 24 total. Plus, I've run on the trails at Rock Creek, DC, after looking at the O map an hour earlier, but that doesn't count. There are some obvious easy missing states here: GA is annual, TX, AZ, WY, and WA are all on the 2008 schedule, and there are occasional OCIN events in IN (and KY, maybe; otherwise OLOU). NC has held several A meets while I've been in the US, one on the SC line (but not actually in SC?). KS is not easy to find an A meet but easy to find a meet, LA is within striking distance of Houston, MN should be possible eventually, and NM and UT both have clubs. NV will be possible when BAOC holds an event on the east side of Tahoe again; and AK may be possible one day again. That leaves the more boutique states: WV, TN, MS, AR, OK (does NTOA have maps on the north side of the river?), NE, IA, ND, SD, MT, and HI. Plus I've run in all Australian states except Tasmania (and the NT), and also in New Zealand, the UK, Bulgaria, Finland, and the Czech Republic. It's easier to collect states than countries if you live in Australia and then in North America. 2008 at this stage is supposed to include Arizona, New Brunswick, and Sweden with high likelihood, and may include Texas, Wyoming, and possibly Portugal or Germany. | ||
| C • Come and visit me and we ca... 1 | ||
| C • South Carolina 2 | ||
Long (Blue) - Splits | ||
Saturday Oct 20 | ||
| Event: Big Blues Ramble 2007 | ||
| Orienteering 35:29 [3] *** 5.9 km (6:01 / km) +25m 5:53 / km | |
| spiked:7/15c shoes: kaija rautavaara | ||
| Big Blues Ramble, CAOC, Busse Woods, Elk Grove Village, IL. Extraordinarily flat but very pleasant forest, with perhaps a little overmapping of features ;) Spiked the very nerve-wracking first control (300m across flat areas with only marshes, vegetation, and compass to rely on), but went a little haywire on the next four (particularly 2-3, leaving 2 in the wrong direction and persuading myself this was the right thing to do even once I realized what I was doing). After control 8 it got a little easier once the climb rose to the 0.6% level (instead of the 0.1-0.2% level), making the features a little more distinct, but it never got easy - I continually felt unsure even when spiking controls. Very interesting map: worth the trip out. Running 6:01km while continually feeling unsure and with around 2:15-2:30 of mistakes in 5.9km indicates how fast this forest is. | ||
| Orienteering 10:26 [3] *** 2.2 km (4:45 / km) +8m 4:39 / km | |
| spiked:9/12c shoes: kaija rautavaara | ||
| Sprint. Biggest win of the weekend, %-wise (the other races were close). The three non-spikes are a little tough on myself: wrong route choice (forest rather than clearing) 2-3, a little left of the line 5-6 (not recovering after heading left to avoid medium green), and then a slight wobble at 8.
This may be the first time I've broken 5:00/km in the US, or indeed anywhere except in ACT suburban maps like Campbell Park Offices. This was a little thicker so probably the fastest I've ever orienteered, adjusting for terrain. | ||
| Orienteering 9:38 [5] *** 2.2 km (4:23 / km) +8m 4:18 / km | |
| spiked:11/12c shoes: kaija rautavaara | ||
| Rerun. Saved 3-5 seconds on almost every leg, but lost 3 seconds at 8 (the leg after the hard control, but not actually that easy itself) and 1 second on the run-in (tired...). Not a fair comparandum to the above since I wasn't really navigating... but interesting to see the difference between pure running and navigating speeds. | ||
Sprint - Splits | ||
Middle (Blue) - Splits | ||
Thursday Oct 18 | ||
| Paddling (erg) 4:46 [3] | |
| shoes: johann aloysius bach | ||
| Too hungry to keep going with this, so picked something easier instead. Rowing is tough. | ||
| Cross Training (elliptical) 27:00 [3] | |
| shoes: johann aloysius bach | ||
| Much easier. | ||
| Note | |
| It occurs to me that since I began orienteering at the age of 14, I've now been an orienteer for more than half my life. I guess I can't think of myself as a newbie any more. | ||
| C • newbie 1 | ||
Wednesday Oct 17 | ||
| Running 1:24:28 [3] 11.65 mi (7:14 / mi) | |
| shoes: johann cantaloupe bach | ||
| Oatka Creek Park. Spent most of the time on the river trails, including a tour along the NW bank of the creek as far as the rail bridge, which I crossed, probably unwisely given the possibility of a train coming by as it did a few minutes later.... Finished well and truly in the dark, with the last ten minutes on the road on the S and then E boundary of the park, under a new moon struggling to shine through the forming fog. Warm and humid for late October, courtesy of a complicated but weak warm front passing by; 64F, dp 57F at 6:00pm.
There are more grass seeds on my socks and shoelaces than I have ever seen before. When untied, the shoelaces stood up by themselves due to the added structure... | ||
| C • Will, you need 15 | ||
Tuesday Oct 16 | ||
| Other 1:00 [3] | |
| shoes: johann aloysius bach | ||
| Let's just say that the students in my department had better be better at other sports than they are at softball, or there will be more 26-5 whippings to be handed out. | ||
| Paddling (erg) 10:00 [3] | |
| shoes: johann aloysius bach | ||
| Reminding myself what this is about. 2:02.8 average. | ||
| Cross Training (elliptical 2) 20:00 [3] | |
| shoes: johann aloysius bach | ||
| Cross-train 2 program; tried to keep the cadence at 180 to mimic good running form. I may stick with this in the future. | ||
Monday Oct 15 | ||
| Running 48:20 | |
| shoes: johann cantaloupe bach | ||
| Usual warmup through Highland Park for 4*4/3, then decided to do the intervals in the park. Alternating up Elmwood, across Highland Ave, and then along the flat pseudotrail in the main section of park to the far end; intervals 1 and 3 started at the base of the field near the veterans memorial and finished near S Goodman St, 2 and 4 started near Elmwood and S Goodman and finished near the crosswalk between the main section of the park and the veterans memorial section. Disadvantage: would be hard in the dark, uneven and requires dodging lilac bushes, together with one extremely marshy and smelly wet ooze (and given the number of unmarked and scattered dead bodies reputedly under the main section of Highland Park, the ooze is somewhat unsavory). Advantage: essentially all grass.
Back through the park to Mt Hope, then back along Linden. | ||
| C • "unmarked and scattered dead bodies " 6 | ||
Saturday Oct 13 | ||
| Running 42:00 | |
| shoes: johann cantaloupe bach | ||
| 4*4/3. Usual loop, Highland/UR, with the extra detour in Genesee Valley Park rather than along Wilson Blvd. Cool, 47F, but definitely still short-sleeves weather. Ankle seems still a little unhappy after Wednesday's slight strain; it needs to be treated carefully. I'm not worried about an injury unless I re-turn it before it's healed, but it indicates some care required off-trail for a while, and maybe taping for the first time in several years. | ||
Thursday Oct 11 | ||
| Bike 1:25:00 [3] 22.45 mi (3:46 / mi) | |
| shoes: shimano m-180b | ||
| Out to Greece Canal Park at sunset. Bet that the showers that seemed to be coming but disintegrating as they reached Rochester would continue doing so; correctly. I was going to run but my ankle, which I turned slightly yesterday, was grateful for the added rest. Glorious pink/red clouds in the west at sunset. 5:56pm isn't quite early enough to leave for this now... | ||
Wednesday Oct 10 | ||
| Running 52:30 [3] 6.92 mi (7:35 / mi) | |
| shoes: johann cantaloupe bach | ||
| Junk running at sunset; Corbetts Glen to Ellison Park, a loop or two around the sled hill after I nearly screwed an ankle on the trail on the hill-that-stands-by-itself when it was really too dark to be there. Started 6:22pm, which is too late nowadays; totally dark by 7:15pm. 58F, cooler finally. | ||
Sunday Oct 7 | ||
| Orienteering race 1:30:20 [3] **** 10.6 km (8:31 / km) | |
| spiked:20/27c shoes: kaija rautavaara | ||
| Ontario champs, long. Wet and thick, but an excellent map with plenty of glacial contour detail; even a few rocks, which appear to be rare in this region. Screwed up a couple of controls, first misreading my way around the edge of an out-of-bounds area and ending up further in-bounds than intended, then struggling to relocate (4 min on a 3:30 leg), and then lazily ending up leaving control 7 the wrong way and passing through an unnecessary section of medium green marsh rather than a trail run (3 min). Too fancy with the route choice on the long leg 10-11 also: the straight trails were rather bendy and it was better to take a long left route choice (1 min). The more detailed sections of the map were an absolute pleasure to orienteer on. | ||
| C • kaija rautavaara 6 | ||
Saturday Oct 6 | ||
| Event: Ontario Champs | ||
| Orienteering race 43:30 [3] 4.2 km (10:21 / km) | |
| shoes: kaija rautavaara | ||
| Ontario Champs, middle. A bit of a disastrous run; lost 7 minutes on Wil who didn't have a perfect run himself. Part of this was lack of concentration; the area was tricky and I wasn't taking it seriously enough for a little while. Part of it was map printing - I found it very difficult to read up and down in some key locations (including in one circle where the similar colors of brown and purple as printed meant I misread a slope tag as part of the control circle, meaning I expected a hill rather than a depression and got totally confused). Part of it was stupidity (didn't work hard enough climbing one slope and descended the wrong way off the ridge at the top, working it out when the trail to which I relocated was going precisely 180 degrees the wrong way...).
First time I've run over 10 minutes/km for a while. I find southern Ontario terrain both physically and technically some of the toughest in North America - it is soggy, the visibility can be low (particularly in cedar sections, something we don't seem to have south of the border), and the mapping today just didn't agree with me. Worst race of the year. | ||
| C • 180 degrees 6 | ||
| Orienteering 16:26 [5] 2.8 km (5:52 / km) | |
| shoes: kaija rautavaara | ||
| Ontario champs, sprint. Durham Conservation Area. A fairly simple race. Got the key route choices right, making probably only 20-30 seconds of mistakes (several 5-second efforts); slower running speed than some meant I ended up tied for first with Hans. | ||
Sprint 4 - Splits | ||
Thursday Oct 4 | ||
| Running 1:17:00 [3] 10.62 mi (7:14 / mi) | |
| shoes: johann cantaloupe bach | ||
| Mendon, on another glorious evening (67F, clear skies, still - just perfect); the early fall has been wonderful in Rochester this year. (My electricity bill tells me the average temperature in September was 66F, compared to 51F in September 2006.) Parked at the usual place and did a clockwise lap of the whole park, choosing trails towards the end by how well lit they were by the dying embers of the light; getting across the last small piece of forest required walking to avoid tripping and using memory of where the trail went...
Excitement for the day: within a minute of starting, nearly trod on a two-foot snake lying stretched sleepily across the path. This on the trail on the esker between Hopkins Pt Rd and Canfield Rd, at the center of this map: View Larger Map. I'm pretty sure it was a northern water snake - they seem widespread in this area and this is only a few yards from a pond (although a good 10m vertically above). But it seemed to have a more triangular head than most pictures of northern water snakes I've seen. Added to the (probably) black racer I saw in Harriman between controls 1 and 2 of this weekend's Highlander ;), that's more snakes in a month than I've ever seen in the forest, especially in a cold place like upstate NY. A short time later, on the flat northern section of the park, I woke up a raptor of some kind (ok, not the saurian kind) which flew along the tunnel-like trail ahead of me for some way. No sure identification. | ||
Wednesday Oct 3 | ||
| Running intervals 16:00 [5] 2.6 mi (6:08 / mi) | |
| shoes: johann cantaloupe bach | ||
| Usual 4/3 loop. Genesee Valley Park isn't so well lit... maybe for after-dark running it would be better to use the other version of this loop. Very warm for October (70F, still, high cloud, sunset). | ||
| Running 31:00 [2] 3.8 mi (8:09 / mi) | |
| shoes: johann cantaloupe bach | ||
| Rest of the loop. Length distance is due to lack of detours at red traffic lights, due to absence of said lights. | ||