Training Log Archive: hkleaf

32F, sunny - Got an early morning start (7:30) with the group for a long run in the East side of town. We went from Mariemont to the Little Miami Scenic Trail. Then hopped over to the Redbird Hollow Trail through Indian Hill and back. I cut the run short by a couple miles to save my legs while others continued on the trail before turning back on Shawnee Rd.

Despite wearing a couple layers, I never really got warmed up until an hour into our run. Other than the cold, it was a pleasant morning with a decent sunrise. It was good company, too. We had breakfast together afterwards.
The short and steep descent at the end of the run (see route) made my knees ache a bit when I finished. However, it's no longer hurting a couple hours later.

Post-run stretch.

Short warm up run before night-o. Trying to read the map to get acclimated to the light and scale.

Distance is an estimate.

MVOC Event - Cricket Holler Scout Reservation, Dayton, Ohio.
Night Score Course: 3.5km, 75m, 15c (1:5000, 3m)
Course Setter: Sharon Bond
Official results

Matthew, Dick, Bob, and I traveled together from Cincy for this event. This was my second Night-O course, so I didn't think about placing well, just wanted to get in more practice on night navigation. The scout reservation is a pretty compact property (fit on a letter size map at 1:5000) that's fenced in on all sides, so it's hard to run off the map. We were given the map at the registration ahead of the start, so I used the time to study and plan my routes. I had a back up plan in mind just in case I run out of time and had to bail. It turned out Matthew and I completed the course in the exact same order!

I started out pretty slow, not feeling too confident about the darkness and the map. Stayed with Matthew through the first 4 controls, which is how long it took me to get into the map I guess. After that I ran the course on my own, encountering other groups here and there. Overall, it wasn't a technically demanding course. Controls were placed at obvious features, and there were plenty of handrails to follow throughout. I made no major mistakes other than a couple of inefficient route choices, and not seeing the reflectors at #13 and #4. I was definitely surprised to find out at the finish that I was the first to sweep the course. Gabe and Tom Svobodny finished 2nd and 3rd respectively.

It was fun, and I hope to be doing more Night-O in the future. I wonder if there're good venues around Cincy other than Governor Bebb?

splits | leg comments

Search and Destroy O - a fun game after the night Score O has concluded, as a way to get people to collect all the controls while providing them some incentives (points) to move up in the final standings. I think I ran by 6-7 of the controls but they've all been picked up already. So no extra points for me.

Time is an estimate. Technical intensity was low as I ran mostly on map memory.

Sub in for 2 games for my friends' team. Probably a dumb decision given the amount of physical activities I've already done for the day, but unluckily I came out still in one piece. Glad to report no flare ups from the old groin and ankle injuries.

The teams I played for both lost 1-2, but I had a fun time.

Various warmup stretches for night-o and soccer. Probably did more but I didn't time them.

Night Score-O - Splits

Level 5, Cross Train, on the Precor.
Kept it ~200spm,
Burned ~780 calories...

54F - Group run from the Spot thru Mt. Lookout and Hyde Park. David set the pace early and I just followed along, until I stopped and waited for a couple people to make sure they knew where to turn...

...then I decided to run hard up the hills on Delta and Madison to make the short run worthwhile.

4:15 for Delta - .614mi, 138ft (~4.25%)
2:10 for Madison - .341mi, 70ft (~3.89%)

Level 7, Manual.

Cool downs for the run and the bike.

Level 11, Hills.

Afterwards.

55F, just after the rain passed - an easy out and back run from the Spot.

Post-run stretch.

Scheduled rest day.

45F, cloudy - Ran the Coralberry Trail at Big Bone in the late afternoon. Finished as the last bit of daylight vanished. I was slightly overdressed thinking it was colder outside. Parts of the trail were still soft and muddy, but overall footing weren't terrible.

Splits: 15:43, 14:56, 14:45, 14:29

Post-run stretch.

Level 7, Manual.
HR was in the 150s (max 161) probably because of the run beforehand.