Training Log Archive: cmpblljIn the 7 days ending Oct 23, 2006:
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Sunday Oct 22, 2006 #
Event: Sebago Lake
Orienteering 1:03:50 [4] *** 7.5 km (8:31 / km)
ahr:150 max:171 spiked:14/16c slept:8.5 shoes: Low Top O-spikes
HVO Red Course on Sebago map from the Canoe Assoc. Camp.
T & P ran first while Anna and I hung out. It was a good chance to talk through the courses with some of the cadets I coach and a few others. On Bernie's suggestion, we had everyone talk through the orange course before running it. I think it was beneficial. I also had my guys take "safest" routes and I had them choose one "riskier" route somewhere on the course to execute. I think I'm getting the point across...go the safest way (which is usually the fastest way if you factor in their high rate of error)...and when you go a different way (choosing it for speed), make it a conscious decision...and recognize that it involves risk of error as well as reward (faster time). I was impressed that over half our orange runners were confident enough of their position to know where they were and to move on without losing lots of time at a mislabelled control and again at a missing control. Definitely an indicator that some of them are starting to actually navigate instead of run around like crazy looking for controls.
My own course was decently clean. I tried out the Oshoes with gel inserts and heel pad...all the stuff stayed put in the shoe, so it seems to work...need to test it on a wet run too. I let the green push me high on #1, and then came out of #1 SW instead of W. I J'ed into 3, but then settled down. Crossing Pound Mtn, there was a group of girl scouts (?) on the trail, looking at me like I was a martian and since they were pointing at me and blocking the trail, I foolishly turned off early into the nebulous NW side of the hill and ended up at 8 instead of 7. It was a quick adjustment, but I should have stuck with my plan. After shadowing Brad Thu and commenting on his getting behind and control punch technique (10-15 sec), I was more aware of it, and noticed that I had similiar problems today. Something I'll need to work on...not doing so many sprints these days. I think sprinting really works the "at the control" techniques because it is such a disportionate part of a 15-20min sprint.
8:20 +
46:10 in
9:20 -
T & P ran first while Anna and I hung out. It was a good chance to talk through the courses with some of the cadets I coach and a few others. On Bernie's suggestion, we had everyone talk through the orange course before running it. I think it was beneficial. I also had my guys take "safest" routes and I had them choose one "riskier" route somewhere on the course to execute. I think I'm getting the point across...go the safest way (which is usually the fastest way if you factor in their high rate of error)...and when you go a different way (choosing it for speed), make it a conscious decision...and recognize that it involves risk of error as well as reward (faster time). I was impressed that over half our orange runners were confident enough of their position to know where they were and to move on without losing lots of time at a mislabelled control and again at a missing control. Definitely an indicator that some of them are starting to actually navigate instead of run around like crazy looking for controls.
My own course was decently clean. I tried out the Oshoes with gel inserts and heel pad...all the stuff stayed put in the shoe, so it seems to work...need to test it on a wet run too. I let the green push me high on #1, and then came out of #1 SW instead of W. I J'ed into 3, but then settled down. Crossing Pound Mtn, there was a group of girl scouts (?) on the trail, looking at me like I was a martian and since they were pointing at me and blocking the trail, I foolishly turned off early into the nebulous NW side of the hill and ended up at 8 instead of 7. It was a quick adjustment, but I should have stuck with my plan. After shadowing Brad Thu and commenting on his getting behind and control punch technique (10-15 sec), I was more aware of it, and noticed that I had similiar problems today. Something I'll need to work on...not doing so many sprints these days. I think sprinting really works the "at the control" techniques because it is such a disportionate part of a 15-20min sprint.
8:20 +
46:10 in
9:20 -
Saturday Oct 21, 2006 #
Orienteering (Control Pulling) 1:45:00 [2] *** 6.5 km (16:09 / km)
spiked:30/30c shoes: Montrail Hurricane Ridge
Pulled the controls in Harriman just after sunrise. Still a little breezy in the woods, and it was pretty beautiful. I lost motivation to run after about the first half (after about 15 controls on the arm), and between the person removing controls (203 & 204 from Wed to Thu) and an animal (?) taking another one (deep off a trail...probably not someone stumbling on it), and the windstorm knocking about 1/3 of them down, it was tougher than I anticipated and a more costly time trial than I expected (both lost controls were my personal ones). Oh well. It was some good training.
Thursday Oct 19, 2006 #
Orienteering (Shadowing) 55:00 [4] 5.3 km (10:23 / km) +150m 9:05 / km
ahr:156 max:165 slept:6.75 weight:183lbs shoes: Montrail Hurricane Ridge
Second Day of the team time trial on Baileytown map. Today was my turn to go out and shadow someone. I followed behind Brad. Unfortunately, one of the clusters of controls was removed, and it was a cluster that both the Advanced and Beginner courses used. We ended up finding one of the controls rehung on a nearby trail/stream intersection. Observations:
+Very good at picking out running lines in the forest--finding animal paths and areas of minimal blueberry.
+Woods speed is good. I had trouble staying with him. The last 800m, he tried to see if he could break me. It was no problem...he broke free easily.
-Relocation drill was not so good at the missing control. Spent 4:30 looking at the same view...moved around a little, but it was the same view. Finally, forced himself to punch out...in 40 seconds he was at the main trail. In 30 more seconds he had committed to a direction on the trail, and found a knoll that gave him 100% confidence...he was quickly back at the same rock and convinced the control was missing. We talked about moving to get another view after your first 20sec relocation attempt doesn't work...then forcing yourself to punch out and relocate.
-He is doing too much "interval-type" running...he'll stop/slow to read the map and then try to surge ahead and make up time...his heart rate must be all over the place...talked about moderating the pace.
-It also came out in talking with him (at least a few times, it was apparent that he had fallen behind in planning ahead and was developing a plan on the way out of a control) that he does his route planning from here to there, instead of starting with how you are going to come into the control, and then figuring out how to get there from here.
-His normal punch routine was 10-15sec. per control.
3:00 +
38:30 in
12:00 -
+Very good at picking out running lines in the forest--finding animal paths and areas of minimal blueberry.
+Woods speed is good. I had trouble staying with him. The last 800m, he tried to see if he could break me. It was no problem...he broke free easily.
-Relocation drill was not so good at the missing control. Spent 4:30 looking at the same view...moved around a little, but it was the same view. Finally, forced himself to punch out...in 40 seconds he was at the main trail. In 30 more seconds he had committed to a direction on the trail, and found a knoll that gave him 100% confidence...he was quickly back at the same rock and convinced the control was missing. We talked about moving to get another view after your first 20sec relocation attempt doesn't work...then forcing yourself to punch out and relocate.
-He is doing too much "interval-type" running...he'll stop/slow to read the map and then try to surge ahead and make up time...his heart rate must be all over the place...talked about moderating the pace.
-It also came out in talking with him (at least a few times, it was apparent that he had fallen behind in planning ahead and was developing a plan on the way out of a control) that he does his route planning from here to there, instead of starting with how you are going to come into the control, and then figuring out how to get there from here.
-His normal punch routine was 10-15sec. per control.
3:00 +
38:30 in
12:00 -