Training Log Archive: j-manIn the 7 days ending May 31, 2009:
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Sunday May 31, 2009 #
Note
DVOA Ft. Washington. A red course??
Run warm up/down 5:00 [2]
shoes: Spring 2009 Integrators
Very warm. And a very short warmup.
Orienteering race 50:11 [4] *** 7.4 km (6:47 / km) +250m 5:48 / km
shoes: Spring 2009 Integrators
DVOA Fort Washington Red. This course greatly exceeded my expectations. It was a great course. It had rhythm and style. It had drama. I felt like I was running in Europe.
The leg down the 18 meter cliff was borderline inappropriate, but it did enhance the drama.
My run was good. I had a number of small bobbles, but was cautious when I needed to be. So, if I had some non-optimal routes, at least I didn't spend any time searching for controls. I did almost get flattened when I crossed the road without looking.
I also did not drink today. My thinking is that for an hour or less I don't need to and that the time savings goes straight to the bottom line. Not sure if there is any mental or physical impairment that ensues. I did royally hose the last control.
http://www.flickr.com/photos/18115983@N00/35868727...
The leg down the 18 meter cliff was borderline inappropriate, but it did enhance the drama.
My run was good. I had a number of small bobbles, but was cautious when I needed to be. So, if I had some non-optimal routes, at least I didn't spend any time searching for controls. I did almost get flattened when I crossed the road without looking.
I also did not drink today. My thinking is that for an hour or less I don't need to and that the time savings goes straight to the bottom line. Not sure if there is any mental or physical impairment that ensues. I did royally hose the last control.
http://www.flickr.com/photos/18115983@N00/35868727...
Saturday May 30, 2009 #
Event: WCOC Brooksvale meet
Run 1:00:48 7.5 mi (8:06 / mi)
shoes: 10/2006 Asics
Special super limited edition TNT with Tom. A unstuffed SOFA run.
Run warm up/down 4:00 [2]
shoes: 10/2006 Asics
Ran back to rendezvous with Dasha.
Friday May 29, 2009 #
Note
I loathe the term Foot-O
Note
The problem is with "Trail-'Orienteering.'" Somehow, the partisans have managed to foist this terminology on the rest of us and insinuate their way into the pantheon of the sport. But, how can you reasonably argue that they are similar enough to be considered variations on a theme? They are clearly not. Whatever merit it may have, Trail-O is not a sport. It is a mental exercise that involves a map.
I know conceptual analysis is verboten, so I'll leave that up to others. And, I'll shut up. I have been feeling pretty argumentative the past few days...
I know conceptual analysis is verboten, so I'll leave that up to others. And, I'll shut up. I have been feeling pretty argumentative the past few days...
Run 1:00:00
shoes: 9 2007 Saucony
Level 8 hills.
Last 3:30 at 9, then 10, and last minute at 11mph.
Was supposed to do intervals today but my stomach was not so hot. Actually, I felt better once I started running, but not 100%. Also, the gym was crowded, and... just full of excuses.
Last 3:30 at 9, then 10, and last minute at 11mph.
Was supposed to do intervals today but my stomach was not so hot. Actually, I felt better once I started running, but not 100%. Also, the gym was crowded, and... just full of excuses.
Cross Training 15:00 [2]
shoes: 9 2007 Saucony
Level 8 hills.
Thursday May 28, 2009 #
Note
Almost done with the re-composition of the nomination for the USOF Silva Award. While one might infer that my composition and rhetorical skills are lacking, given that the gist of what I wrote in 2006 has been used for resubmissions in 2007, 2008, (to no avail) and now in 2009, I am fairly confident that a probably equally compelling (though no doubt shorter nomination) was submitted twice in during the 1990's. I recall Hamlet and something about Denmark...
Last year I decided upon a passive/aggressive coping mechanism is response to failure. This year I may just get aggressive.
Last year I decided upon a passive/aggressive coping mechanism is response to failure. This year I may just get aggressive.
Run warm up/down 20:00
shoes: Reebok Bobby Curtis
Warmup. 1%, 6mph up to 9mph for a bit at the very end.
Run tempo 20:00 [3] 2.93 mi (6:50 / mi)
shoes: Reebok Bobby Curtis
Level 8 hills. 8.5mph. Felt good. Then 10mph for the last 4 minutes. Tougher, but held it together. Good to know there is more in the tank.
I think other people at the gym must think I am a little odd.
I think other people at the gym must think I am a little odd.
Run 15:00
shoes: Reebok Bobby Curtis
1%. 6mph jog and 3 x 1 on 1 off at 11mph starting at 6 minutes.
Run warm up/down 6:00 [1]
shoes: Reebok Bobby Curtis
Some random warmup/down and in between stuff.
Bike 30:00 [2]
Level 8 on the recumbent bike.
Wednesday May 27, 2009 #
Run 1:00:00 [2]
shoes: 9 2007 Saucony
Level 8 hills, 7mph.
Run 30:00 [2]
shoes: 9 2007 Saucony
Level 8 hills, 7mph.
Last 3 minutes 9mph, last 1 minute 10mph.
Last 3 minutes 9mph, last 1 minute 10mph.
Bike 1:00:00 19.2 mi (3:08 / mi)
Level 8 hills.
Tuesday May 26, 2009 #
Event: CSU Cat Rock Park-O
Run 45:00 [2]
shoes: 9 2007 Saucony
7mph, level 8 hills.
Run warm up/down 14:00 [1]
shoes: Salomon SpeedCross 2 2009
To/from the garage.
Run warm up/down 10:00 [2]
shoes: Salomon SpeedCross 2 2009
Warmup before the sprint.
Orienteering race 32:50 *** 4.0 km (8:13 / km) +90m 7:23 / km
shoes: Salomon SpeedCross 2 2009
Cat Rock Park-O. A really intense course from Ross. Quite enjoyable, though it definitely flummoxed me a great deal.
I had a lot of problems finding controls. I messed up all the controls in the field--two of them in excess of a minute each--and had problems in the end section. I did OK in the normal forest part.
I took splits but had to delete them for my next workout.
I had a lot of problems finding controls. I messed up all the controls in the field--two of them in excess of a minute each--and had problems in the end section. I did OK in the normal forest part.
I took splits but had to delete them for my next workout.
Run hills 19:00
shoes: Salomon SpeedCross 2 2009
Knowing there was a ski slope on the map was tempting. Even though my legs were pretty ragged after the sprint, the fact that Alex and Ian were willing to check it out was all I needed. They both accompanied me up the first time, but then I couldn't find them again. That was OK, because I got to enjoy the sweet pain of 4 more quality ascents. (Looks like they are ~55 meters up?)
401 (up and down)
157 (up)
143 (down)
155
146
155
156
153
154
Nice and consistent. The first one was a little longer because I wasn't exactly sure what I was doing.
401 (up and down)
157 (up)
143 (down)
155
146
155
156
153
154
Nice and consistent. The first one was a little longer because I wasn't exactly sure what I was doing.
Orienteering 16:45 [2] ***
shoes: Salomon SpeedCross 2 2009
Picked up 5 controls.
Wow--there is a lot of poison ivy out there!
Wow--there is a lot of poison ivy out there!
Monday May 25, 2009 #
Note
The soles of my Integrators (new this spring) now have chunks out of them. The good news is that the uppers are still nicely attached, the bad news is that they are yet another pair of orienteering shoes that is going to fail after half a year's worth of use. At least in a new way...
Run 1:00:00 [2]
shoes: Reebok Bobby Curtis
Level 8, 7mph.
Weight training 30:00
Machines for 10, circuits for 20.
Had an epiphany today. For my circuits, I've decided to start doing the weights on one leg. I think this should enhance stability and balance.
Also, did push-ups with toes on the exercise ball and squats with 25 to end.
Had an epiphany today. For my circuits, I've decided to start doing the weights on one leg. I think this should enhance stability and balance.
Also, did push-ups with toes on the exercise ball and squats with 25 to end.
Bike 1:00:00 [2] 18.63 mi (3:13 / mi)
Level 8 hills.