Training Log Archive: maprunner

Ulrik's hill repeats, on my own. I was all set to join the group on the usual Thursday outing (weather permitting) but then my trainer asked if I could switch nights this week.

Three repeats. I was surprised at how high my HR was on the second lap, but I couldn't seem to slow down. So, of course, I was tired on the third rep. Overall, felt pretty good tonight. Cooler temps and tailwind (at the end) helped.
Laps:
6:59
6:47
7:03

Mike and I are practicing watching for wildlife. Tonight I saw a a dog, a human, a bunny and a bobcat. Really! It was easy to spot as it ran across the road in front of me. But I lost sight of it quickly, as soon as it entered the vegetation.

C • Bobcat! 2

Decided to run the Tour de KU (6k version). Legs were tired at the start, but I pretended it was the third day of a three-day event, and pushed the pace when I could. Some hills were just a bit too tough to jog up.

Plan was for 90 minutes at the river trail with Mike. Got a stitch at the beginning (why???) and it was there, off and on, for 30 minutes. Wish I could figure these out.

Once I settled into running, I felt fine. I decided to explore the new sandy loop. Unfortunately, I had no idea it was so long, and I had no idea where it rejoined the main trail. I never saw an obvious intersection. But after a while, I could tell that I was back on the main trail (hard packed) but I had no idea where I was, or which direction I was traveling. It was past time for me to turn around. I was very frustrated.

Finally remembered that I had a compass on my iPhone. At first I was traveling north (no help) because the trails were so twisty. But eventually the direction settled on east, which was not the way back to the car. So I turned around and slogged back to the car, adding another 15 minutes to my run.

I didn't bring any food with me, so I got tired and cranky towards the end. Fortunately, it;s a short drive home :)

Mike and I rode to the arboretum, where I ran the sprint course that Mike designed. This training did not go as planned. I hoped to run it at full speed, and I started out that way. But I got a side stitch at #3, and I tried various things to make it go away, sometimes stopping, sometimes jogging, sometimes walking, through #7. After that, I was hesitant to push the pace.

So, it wasn't efficient training, but that's OK, since it's just the beginning of sprint training season (aka summer in Kansas).

Nice tail wind going up Kasold tonight :)

My route

Nice dinner with Alyce and Mark tonight, hearing all about Alyce's trip to Africa. Saw her wonderful pictures, and now we're really excited to finish planning our trip.

Rode my bike up to Ulrik's hill, then did some repeats. I planned to do three repeats, but the quads are still tired (maybe the biking contributed?) so I stopped after two. Mike stopped by near the end, and we rode home together. Nice evening, with coolish temps. I'm enjoying it while it lasts.
Reps:
7:09
7:04

Trail run at Clinton with Mike. My legs were surprisingly tired from yesterday. Add in the heat and humidity, and today was a slog. A "just get it done" day. I walked up most of the inclines, and took it slow overall. Near the end, my mind and body just gave up, and I walked it in.

PTOC sprint at Stoll Park. I wasn't psyched to race tonight for some reason. I did OK on the navigation (it was easy) but I didn't keep up sprint pace the whole way. I kept wishing the course would end. Oh well, some days are just like that.

Fun pot luck and short business meeting after that. And we got the check for the OK share of the A meet proceeds :) Woo hoo, our treasury is back to the level before we bought the epunch equipment.

My route

For some reason, I was really tired tonight and this session really kicked my ass. Could barely make it through the third circuit.

Missed the "Farewell to Jenny" training tonight, but made it home in time to join the crowd at the Mexican restaurant. I was sad to say goodbye.

Time for my annual "unusual cross training class". This year, it's kickboxing. I didn't know what to expect from the class. It's officially called "Cardio Kickboxing" which translates to 15 minutes of boxing and kicking, and 45 minutes of circuits and aerobics. I was hoping for more hitting. Oh well. It certainly was a good workout, and it certainly is different than my normal routine.

Added notes and QR from the weekend, warts and all.

Overall, it was tough challenging weekend. I'm glad I finished all the courses, and managed to find some of the controls cleanly. My physical condition was fine (I wasn't tired after three races, including a tough long). My concentration and map reading needs work, of course.

Fun times as always, visiting with new and old friends. Great to visit with all the F50s. Nice to have breakfast each day with Peggy, Nadim and Max. Nice dinner with Tom and Lisa and Tom's parents. Fun to travel with Ulrik. Nice to see OKers have such success.

And I met three new folks: Scott Drum, AliC and Oslug. Great to talk with each of them.

C • warning signs 1

US Champs Long distance: same goal as the other two races: think about navigation, not speed. And try to read the map ahead, instead of reacting. In other words, improve from Saturday's mess.

My concentration was really good at the start, and I had a good plan to 1, which I executed just right. Then I looked at the leg to 2. I stood there for a minute, and I actually said out loud: I don't want to do this leg! I saw the road option, but thought it was too far out of the way. Had I known that the woods from 1 to 2 were covered with slash, I would have taken the road! I did not have fun executing this leg, but I did follow my plan (slowly) and spiked the control.

I felt confident with my map reading and did run as much as I could from 2 to 3 to 4. Then I stood at 4 for a minute or two, planning my route. I decided to attack from the trail bend to the west of the control. I would head SW from 4, climb the hill, and hit the trail.

I have problems with long legs like this. I decide on a route, and then say, just head in the general direction towards the big marsh, then the big hill, then the trail. I simplify and let go of the map, which can be a good technique, if you are skilled at it. I am not. I should never lose map contact.

In this case, I went more W than SW, and hit the small marsh. Stupidly, I thought I had gone all the way to the big marsh to the south (without climbing and descending a very big hill Mary? really??). At this point, I think I made a 90 degree error. I remember turning to the right to skirt the edge of the marsh (I thought I was heading W).

After that, I just started climbing. I did notice that I was fighting against the compass (it seemed to be about 90 degrees off) but I ignored that. Warning sign 1. I also noticed that I was now alone. Warning sign #2. I also noticed that the hill was steeper than I expected. Warning sign #3. Did I listen to any of this? Of course not. I had a plan, to just go with it, not matter what. Stupid, stupid, stupid.

It also appears that I somehow got really turned around in here, and ended up heading north in stead of south. Which I did not notice. I finally hit a tril and headed "south". Ran quite a ways until I hit a big trail junction, which should NOT be there. This I finally listened to. And then I looked down, and could not believe, that I was holding my map 180 degrees off. Really??? OMG, I knew I was screwed.

So I turned around and started running like a mad woman down the trail. Until it started taking funny bends that I didn't expect. Where the hell was I??? I had no idea. Ran a bit further until I saw a huge lake. OK, can't miss that. Fuck! I really screwed up. But now I knew where I was, finally, and I started the long, long trail run back down to 5. I was so glad to finally find that control!

On the way to 6, I took a hard fall and landed on my butt on a sharp rock. It hurt like hell, and I stood there for a few minutes until I recovered and stopped shaking. I looked at the course, and thought about heading back in, since I'd already messed up so badly, and I was hurt. But I decided to continue on.

I'm glad I did, if only because I regained some confidence and finished a tough course. So, I had a moral victory for the day (if you conveniently overlook the total ridiculous screw up that should never have happened).

I have to remember to stay in map contact, even on long legs. I started by practicing on a long course with few legs tonight on Catching Features.

My route.

Long Green X - Splits

US Champs Middle distance at Moreau Lake. This map got the better of me in 2010, and I was determined to conqure it this year. I knew that I should take it slow (walk, not run) and stay in contact with the map. I started out very slowly, checking off each and every feature, and got close enogh to 1, that I could quickly relocate when I was one cliff to the south.

Then came control 3. I still was not feeling confident on the map, and I just had a vague plan to head to the trail. When I hit a trail, I quickly figured out it was not the trail I expected. But which trail was it? Wandered a bit, and finally looked further around on the map, and discerned which map I was on. OK, now I knew where I was, and I had a good plan to follow the trail to the marsh, then skirt the edge of the marsh to the control. But I didn't go far enough, and I doubted myself, and spent some crazy time checking out every other rocky hill near by. Made it back to the trail agiain, and this time I followed my original plan. Duh! So disappointed in myself.

Four was a short leg, and I then I wandered again towards 5. This time I was beginning to get a feel for the map, though, and when I hit the really big boulder, I finally, finally felt I was reading the map instead of just reacting to stuff around me.

After that, I moved fairly smoothly through the rest of the controls. If I missed the first time, I relocated quickly (like #10). I was still walking most of the time, trying to stay in contact and read the map in the rain. I think it was a wise strategy.

So, I had a disaster in the beginning but I recovered and finished clean. I figure after three days of orienteering at Moreau, the score is Moreau 1.5 to Me 1.5 :)

My route.

Middle Green X - Splits

Event: 2013 U.S. Individual Championships/Team Trials
 

US Champs Sprint at Camp Wakpominee. I wanted a clean consistent race. I wanted to think about the navigation, and not the running. I tried some new techniques to get me focused, calm and ready at he start, and they worked well. I often start off a sprint race too fast, with too much adrenaline. But not today.

However, I might have been a bit too calm in the beginning, becuase I hesitated and made small bobbles on the 3 of the first 4 controls. But each time, I recovered quickly. Overall, I felt it was a steady race. I didn't think about running at all. Well, until the finish chute. I did try to win that split :)

Totally amazed to finish second in F50. That was nice.

My route.

Sprint Green - Splits

A perfect spring evening, where you're dying to be outdoors, cause it feels like you've been cooped up all winter (even though you haven't). Lots of bikers and walkers on the path tonight.

Ulrik's plan called for a long trail run, which is exactly what I had also planned for today, so the two of us went out to the far end of Clinton. SInce this was my first long trail run of the season, I did 9/1 repeats of jog/walk. But I made sure to jog up every hill (even if my pace was slower than walking:) Quads were dying after 80 minutes, but I slogged on to the finish.

Fun control picking course on campus. Set by Troels, arranged by Ulrik as part of his "countdown to US Champs" training plan. Mike, Jenny and Barbara Sue also ran. Legs were tired, so I didn't push the pace. Also had to stop often to read the fine detail. Leg 19 to 20 made me LOL. Control 29 was "top of stairs" but Troels couldn't know it was really a three storey fire escape. I did not go to the top :)
route

The plan was to do hill intervals at Ulrik's hill. I knew it was going to be cold and snowy, so I brought the correct clothes. As I drove home, the snow started to mix with rain. Cold and wet: my least favorite weather. But I still drove to Ulrik's hill. Where there was a howling wind, blowing the snow and rain side ways. That was the final straw. I wimped out and went home and worked out in the basement instead.

C • Yeah... 5

Did transverse lunges and indoor sprints for the first time. And picked up my $50 check. Did I mention that I can be reimbursed up to $50/month for any race entry fees? Love it.