Training Log Archive: maprunner

4 sets with trainer:
16X alternating reverse lunge, body weight + 15 lbs
15 X push out on bands
15X seated squat thrust (didn't look at weight)
10X incline push up

Event: OK: Overlook Park
 

OK event at Overlook, courses by Blair. It was about -2 but a fierce wind out of the north made registration a pain (blowing papers) and cold. I helped a bit, then did several first-timer briefings. We had one woman who had been at my women training, and one woman who had last orienteered in the summer. Several other first-timers came because of our Facebook event promotion. Overall attendance was low due to the weather.

The snow had melted in many places, but the trails were either very muddy or still slightly frozen, so they weren't a great option today. I should have gone straight from 3-4 (splits say I lost ~2 min here). I was not happy to go up and down the big hill twice, and to finish uphill (my personal pet peeve). That's only because I am not strong at going uphill.

The course was not technical (nature of the map) so it was a runner's course. I actually did quite well, for me, but still ended up at the bottom of the pack.

Nice lunch after with Gene, Mike and Blair. A woman at a nearby table overheard us and asked for more details about O, so I gave her my map.

http://sprintseries.org/doma/show_map.php?user=map...

I drew some fake walls on the west campus map, and Mike drew me a course. This was more of a navigation challenge than last week, which is what I wanted. Made a slight error in my initial plan for 2, but I figured it out and changed my route.

http://sprintseries.org/doma/show_map.php?user=map...

Then off to watch Day Two of the Best Picture nominees:

Vice: chilling, well acted, interesting format. Once again the audience was quiet (stunned) at the end. Seems to be a theme with many of this year's nominated movies.

Blank Panther: loved it. A rare happy ending (this year)

A Star is Born: good, but really, I've seen at least two other versions. Singing was great.

Green Book: decided to skip this one. Had no interest.

C • Green Book 4

Shuffling around Holcom in the warm evening air. Remaining snow is crunchy, but melting fast.

Last week's snow was still on the ground and we got about 3 inches of fresh snow overnight, which meant: we had enough snow to ski at home! Last time this happened was Dec 2013.

Luckily, I had a break between teleconferences this morning. The weather was about freezing and warming up quickly. I was able to ski right from the end of the driveway (street hadn't been plowed yet).

I did two loops around Holcom. The second loop was a bit faster in sections, but the snow was sticky and starting to melt. That slowed me down sometimes.

Overall, it was still loads of fun to get out and ski in the middle of the day.

Today's set:
1. step up, step down, reverse lung. 8 times each leg. Body weight plus 20 lbs.
2. Lat pull downs, 10X. No idea of the weight (forgot to look) but it was heavy
3. Leg extensions, 15X. No idea of the weight. These burned.
4. TRX row, 10X.

Mike set a practice course at Rockhaven (using mini markers). I decide to do the longer option of 5-3-1-2-4.

There were tons of animal tracks in the fresh snow, and I sometimes got distracted as I looked at them. They also helped show some nicer ways down the slippery hills, and highlighted the smaller trails (animals are smart and know how to save energy).

I missed 4 slightly, since I forgot to look up as I was trudging up the hill. When I get tired I just put my head down and plod along.


Highlight of the day: I drove over the dam going to and from the park. I haven't seen many bald eagles yet this winter, but today I saw 4 going and 5 coming back. Some were in trees, some were flying and two were soaring. So beautiful.

http://sprintseries.org/doma/show_map.php?user=map...

Event: OK: Rockcrusher
 

http://sprintseries.org/doma/show_map.php?user=map...

I ran two quick courses on west campus early in the morning. There was about 3 inches of fresh snow. I tried to push the pace, to make this a legit physical workout (not much navigation challenge).

Then I went to day one of the AMC Best Picture Showcase.

1. The Favorite: surprised by this one (knew nothing about it beforehand). Really liked most of it, but totally confused by the ending. So was everyone else in the audience, it was really quiet.

2. BlacKKKLansman: also liked this one a lot. The audience was super quiet in the last minute also, but for a totally different reason this time.

3. Bohemian Rhapsody: an enjoyable movie, but predictable and not Best Picture worthy.

I met some friends for lunch at the Legends, and then headed to Wyandotte Lake to re-run a PTOC course from 2016. It was above freezing today and the ice had turned to slush, so footing was better. Woods were just as thick as yesterday.

My goal was to push the pace as if it were a race and try to beat my time from the original run in 2016. I did, by about 4 minutes (which included a bathroom stop).

I tried different routes on 2 to 3 (straight this time instead of on the road and come in from the north) and 11 to 12 (around the dark green this time instead of straight through it). I was faster on 2 to 3 and slower on 11 to 12. This was an interesting leg because there are a lot of new mountain bike trails in the area, including one that goes right to the control. I walked along the trail at this point, trying to mimic the pace if it had still been dark green.

I was much faster today from 5 to 6 to 7. I was pleased that I could keep up the pace on a day after an O race. Or maybe I need to push harder still????

http://sprintseries.org/doma/show_map.php?user=map...

PTOC event at Blue and Gray. -7C but no wind. There was a dusting of snow over the ice from earlier this week, so the footing was slick and weird. Sometimes you could run easily on top, other times you broke through with each step. Going down hills was tough. Also, many tree branches were coated in ice, making it extra hard to move through the woods.

At the last event, I made a mistake on the first control because my mind wasn't into the game yet. I tried to do better this week, but had no success. I did a huge parallel error which took me through ugly woods and wasted almost 10 minutes.

I quickly figured out that the woods were too thick and I should stick to the trails (although sometimes they were deep horse-pocked trails, which were also tough). That planned worked much better.

There were no bathrooms at the start and I really had to go, but there were always too many people around. Then as I went from 209 to 211, I saw a port-a-potty right on the road! Looked in and there was toilet paper available, so I stopped. When I finished I almost ran into Paul, who was quite surprised to see the door open up!

I was not happy with all the road running at the end (no challenge). I thought I was concentrating very well as I looked for the trail to get me to 217, but I missed it. I didn't know it until I saw another runner come out of the woods and get on the road toward the finish.

I felt OK on this run physically, but I'm not happy with my navigation.
http://sprintseries.org/doma/show_map.php?user=map...

Back with my trainer. He had to cancel last week when his wife went into labor 3 weeks early (they had a girl).

Tonight's set:
10 X squats (body weight + 20 lbs)
10 X pulldowns (50 lbs)
8 X each leg, bench steps ups, body weight + 20 lbs
12 X TRX row

Mike had the brilliant idea of going to the Tall Grass Prairie National Preserve. It was going to be a warm day (but not like summer heat) and we actually had an orienteering-free weekend, which is rare in the winter.

So we drove down there and went for an nice long hike.
It was a really neat place, you could see forever. Mike had made some 1:15000 maps. It took us a while to get used to the scale, since everything is so open, it is hard to judge distance. Then we had great views for miles, with almost no signs of humans. I loved it.

Coming back was a bit hard heading into the wind. The temperatures had reached the 20s and the wind was pushing us around (but not as bad as Patagonia). I began to get tired near the end. (I should have brought food.I had some in the car, but I didn't think we'd be out this long and I didn't bring any with me). Mike graciously ran back to the car and came and got me to save me some distance.

vetting Rockcrusher courses. It was a nice warm day, but I had no oomph. Walked everywhere.

I have been nursing a low level cold all week, so I have been trying to take it easy. But it was such a warm sunny day that I had to get outside after work. I shuffled around on west campus a bit (and also put out my trail cam again, trying to capture photos of something other than deer or rabbits).