Training Log Archive: maprunner

I was unmotivated to get out for a run. My body needed something lighter today, so I exercised in the basement.

Followed by a nice long massage. Ahhh.

Event: OK: Slough Creek
 

Local OK event at Slough Creek, We first mapped this area in 1978, but haven't used it in about 20 years. Mike made a new map this winter and Gene set the courses.

I worked registration in the cold and windy conditions. When the first finishers started to arrive, I decided it was time to go out.

I changed clothes and reached into my gym bag for my purple case that holds my glasses, compass, e-stick, etc. And it wasn't there. I was completely baffled; it is always in my gym bag. I guess I did something different last weekend in KY.

So that meant I had to borrow an e-stick and compass. I had no magnifier or glasses; and no water bottle carrier. This would be different conditions for me.

I had also forgotten how lousy our loaner compasses are (my fault, I bought cheap Chinese compasses). They fluctuate quite a bit. I kept drifting right on the first leg. Once I noticed that, I just used the compass for very rough guidance of what was north. Reminded me to pay more attention to the topography, any way.

This was a fun course, and Gen hung the markers high enough to be seen. I settled down after 1, and had only minor bobbles the rest of the course.

The water is really high in the lake, and at the stream near 7, so I had to go out of my way to find a safe crossing route to get to 8.

We had a decent turnout for a cold, rainy day. A few newcomers, but only 1 who said they saw our Facebook ad. We've had bad luck with the weather this winter season, and our attendance has been about half of what it was last year.

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

Tonight's set was hard:

16X alternating reverse lunges, body weight +24 lbs
10X arm extensions (machine 90 lbs): he had to spot me on the last set
8X each leg, step ups, body weight + 20 lbs
15X arm presses with band: half out, then full out = 1X

I like to take an extra day of vacation after O weekends. I slept late and then sewed the monthly challenge for our sewing group meeting tonight.

Now that O season is over, it's time to think about my annual 5K. So I did my first run of the test loop. I'm starting later than last year, but I was bit faster than last year's first run. I was able to run all the way up Daisy Hill without stopping, which was a surprise. I was tired at the end, and really couldn't wait for it to be over.

C • O season over! 6

C • O' season about to begin! 1

Nice relaxing day. Started with more visiting with Summer and Owen, then an afternoon flight from CVG to MCI. So nice to be home in the early evening for a change.

2018 US Masters Nationals, Carter Cave KY, day 2

I started earlier today, so I saw a lot more people. It was also colder, which was on my mind at the start but not a factor once I was moving.

I was running too hard on the way to 1 and not being as safe as I was yesterday. I started to go the wrong ditch at first.

I thought that I could follow a rough compass to 2, and I did pass fairly close to the control. But it was a bad strategy and I should definitely have planned a better attack after crossing the trail. I climbed too far and saw the rocks, so I knew I should relocate. I made myself go over to the trail (but I went slowly, still hoping I would bump into 2 along the way). Bad compass leaving the trail, so I missed again and hit the lower trail. Should have paid attention to how far up the hill I was. Knew exactly where I was, set my compass direction and headed off towards 2. And wound up at the rocks again. Looked at my map and saw that I had been off by 90 degrees. Shit!! Down to the lower trail again, carefully pay attention and this this time I found the control. I thought I lost 5 minutes, but I Actually lost 10. I was pretty pissed at myself.

I punched right behind Brooke, and we both headed up the hill towards the cliffs. I thought I would try to stay above the line of cliffs, but when I got there, I could see that the intermittent trail was quite visible and several people (including Brooke) were on it. So that was lucky accident.

I punched 3 right behind Brenda Blacklock and she was surprised to see me since she had started after me. I seemed to have finally settled down and hit my stride here and I did well on 4-5-6. I was enjoying the flatter areas and tried to run a bit on the way to 6, but I was still mostly walking.

I got lucky on 7. I was about to pass it when I saw someone punching the control out of the corner of my eye. That should have been a warning that my mind was not as sharp as yesterday, but I didn't listen.

I was carefully checking off features on the way to 8 and even told myself that the trail may be hard to see. I saw a woman leaving a control, but it wasn't mine since I hadn't passed the trail yet. But the vegetation ahead was thicker and I thought I had better go look at that control, just in case. It was my 8! Whew, that was another close call.

I had some other folks ahead me to help lead me into 9, but I left most of them behind as I went to 10. I was navigating on my own now.

Picked up another woman at 11 and we both decided to head straight up the hill on the long leg. I briefly considered staying low and going around on the trail, but I reminded myself that straight through the woods is better for me. It was a good choice, based on the splits.

Today's course was much more fun and interesting than yesterdays. I enjoyed the navigation challenge. I had fun in the beautiful woods.

I was also pleased that I had one good day, and one decent day at a race that was important to me. I wanted to win F50 and I did what I had to do to make it happen.

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

Stayed around to socialize and pick up medals for the PTOC/OK folks. Then drove to Lexington, showered, and went to visit Mike's sister Summer, her husband Silas and our 2-month old nephew Owen. That was a great way to end the day!

OCIN_FP2019_Kiser_Hollow_Sunday_Classic_6 Green A - Splits

2018 Masters Nationals, Carter Cave Park, KY, Day 1

We flew in late Friday night and stayed near the CVG airport. In the morning, we picked up Cristina from her hotel and drove to the park. It was nice to have her company to discuss visible geography, orienteering states and attracting women to O.

I had promised myself that I would take a very safe route to the first control, so I climbed the hill and headed for the open area. The steep uphill helped keep my pace in check and was very good for tiring me out on the way to the first control! I was scared in the cliffs near 2 (I hate steep narrow places) so I left 2 by going below it. I was a little hesitant going to 3 and checked out a few nearby features, when I should have been confident enough to go straight towards the edge of the cliff.

I was on track to spike 4, but I hit an un-mapped depression right before it and lost my confidence. Fortunately, I did not wander long. I figured out that I was going too far down hill and turned around.

I guess I was thinking every control meant some up hill climb on this course, so I never saw the trail or road route from 6 to 7. I just started climbing right after I punched 6. I think it was decent route. I tried to run once or twice while I was on the road, but legs had no power, so I just kept walking.

I was walking 90% of this course because it was so steep. Also, I was focused on navigation and not my pace. It helped that I saw very few others (I had the last start on the course) so I was not trying to keep up with anyone.

I did see someone coming up the stairs near 7 as I was going down them, so I knew it was a route choice to 8. But also I knew I couldn't run fast on the trail, and that sometimes going straight through the woods is a better option for me. Or maybe I just couldn't handle the psychology of turning around and going back up the steep stairs. So, I contoured to 8. Talking with others after the race, I thought this had probably been a bad choice. But the splits say I had the second fastest split on the course for this leg, so I guess it was a good decision!

I was exhausted going to 9. I hesitated a lot, and wasn't reading the map well, but I finally made it up the hill.

I was a bit cautious and safe heading to 11, and I was also confused by all the contour lines in the circle, but didn't really figure it out until after the race (best guess is that some contour lines were moved around while they were formatting the north lines, according to Mike M). It didn't cause any problems for me, but I know some other folks were impacted on other courses.

Getting to 12 was another "just climb the hill", so that was no fun. Or so I thought. I t was dream compared to leaving 12. The hillside was wet and slippery. And crazy steep. I was with two other people at this time and we all kept stopping for a rest every few steps. No fun at all.

I did well navigating to 13, once I got up the hill. I was worried about the short leg to 15 because I often mess them up, but you could see the flag from 14.

I couldn't understand all the stuff going on in the circle at the Go control, so I just hoped I would figure it out when I got there. I had enough left in the tank to try to get a fast finish-chute split, so I took off sprinting. I had to ask people on the bridge to stand aside for me. I was moving well, but messed up the punch (twice!) and probably lost 2 seconds there. So bummed about that.

I was pleased with my navigation today, and mental focus. I talked to myself (out loud) and that seems to work for me. I tried to keep quiet when I was around other people. I was clean to the first control, and I had a good day 1, both of which have been problems in the past. I was happy.

I was really happy to see that I had a 40 minute lead in F50 (much less pressure for tomorrow!) and super happy to see that I was 7th on the course.

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

Nice weather and location to hang around socializing after the event. Drove to our hotel in Morehead, and had a lovely dinner with Tom and Lisa.

C • #7 1

OCIN_FP2019_Carter_Caves_Saturday_Classic_6_GreenA - Splits

Event: OCIN Flying Pig XXIII
 

A short shuffle around Holcom on a beautiful evening.
I'm ready for the Champs. I feel good and I'm looking forward to seeing everyone!

Easy set tonight since the Champs are this weekend

15X elevated squats (body weight)
10X TRX row
24X lunges (body weight)
10X incline push up
30 sec plank

Mike and I went to visit my aunt in Clyde MO, and then stopped at Honey Creek Conservation area on the way home. Mike had made a quick karttapullautin map. It didn't include many trails (some drawn in light green) so I took direct routes through the woods. Sometimes I would struggle to find a good creek crossing, and then discover that a trail was only a bit downstream!

The trails were wide grass areas, probably because this is a horse area. They were nice. The woods were also very nice, for the most part. Especially for local woods, they were great.

I deliberately went easy, and walked everywhere. I went up and down a few hills to get in the mood for next weekend.

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

Here is a view of the woods:
https://www.instagram.com/p/BvIHj_9nvrB/?utm_sourc...

I grabbed an old Overlook map from last year, and ran the course backwards. My goal was to push the pace and treat it like a race. It was a nice sunny, warm day and there were lots of folks out and about. The trails were a muddy mess so I avoided them as much as possible.

I felt OK on the flat areas at the start, and going down hill. But as I approached 8 I started to get tired legs. They just didn't have any oomph today. That made the rest of the course a bit of a slog. I decided to stop at 2 and head back in, instead of doing the last out and back to 1.

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

Tonight's set:
15X thrust (Lying downwards: what is this called?) 80 lbs
12 X flat palm pull down (50 lbs)
16X elevated reverse lunge (body weight + 20 lbs)
20 X bands push out (palms down)

I planned to take a day off. But it was 15 when I got home, and well, daylight savings time. So I decided to hop on the bike for the first time this year. An easy spin around my favorite little wooded bike path, and some on campus.

Ran the Rockcrusher long course from last month (that I missed due to watching Oscar movies). Weather was warmer today, with no snow on the ground. But it was still wet and sloppy on some trails and fields.

My legs were tired from yesterday, but I tried to keep pushing as best I could. I started at 11, which meant I finished in the worst woods from 9-10-11. I missed 10 a little bit (didn't go far enough down the hill)

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

PTOC event at Weston Bend. 14C and wet; some sun, some wind and rain during the race. Drove up with MeanGene.

This park has big hills with loose soil (when dry). When the ground has been frozen, starting to thaw, and it rained overnight, it's a mess. It was really hard to get up and down the hills.

Still, that is no excuse for my first control. I obviously did not look at my compass, and when I reached the stream I couldn't figure out where I was. Went up and down a a bit, still the directions didn't make sense. So I decided to go up the hill to the trail that should be north of the control. But I never hit the trail; I was on the wrong hill. Finally figured it out.

I have had string of recent events where I mess up the first control. I am worried about the US Masters in 2 weeks.

After that disaster, I contemplated cutting the course short. But I decided to treat it like the Nationals and complete the whole course no matter what.

Saw Sandy on the way to 3 and that threw me a bit. I left the trail too early (there was also no yellow areas left any more; this is a very old map). we got to 3 at the same time. She left and went back to the trail; I decided to just push through the dark green. When I came out on the trail, she was just a little bit ahead of me, so that was good choice for me. (She is a much faster runner than me).

Still making mistakes on 4 and 5, not really sharp or paying attention. It started to get warm on the way to 8. But the trails were a muddy mess. It got worse on the way to 9, slipping and sliding with every step. I found the vetting tape for 9, but no marker. Spent a few minutes looking in nearby reentrants, but never found the marker. I saw Gene running around back and forth, but I decided to move on to 10.

As I was leaving 10, I saw Gene again; he never found 9 either, and was giving up the race. At this time, the clouds rolled in, along with the wind. And then the rain. Ugh!

Leaving 11 was really hard. That hill was steep and slippery. I had to hold on to trees, and do some switchbacks. But I wanted to keep moving so that I wouldn't get cold.

I made it to the end, and was happy to hear that almost no none else found 9 (Fritz found it eventually in the reentrant system to the north). I was happy that I finished the course in tough conditions. But overall disappointed with the early mistakes.

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

Travel day BOS-STL-MCI
A little bit of arm weight work in the basement. Glad to be home

in the hotel room before breakfast

Up and down the stairs during the day. After our meetings we went to an escape room which was fun (we got out)

Just squeezed this in before dinner. Must remember to request longer breaks between activities for future meetings

I promised myself that if I was sitting in a conference room all day, I should try to exercise at every break. Fortunately we were in a five story building so I went up and down 5 flights each time.

C • great strategy! 2

Quick bit of exercise before group dinner

Work travel day MCI-STL-BOS

We rescheduled our event today due to snow and cold. I kept thinking I would go out for a run, but in the end, I wimped out and stayed indoors.

Birthday dinner with Georgann and Ron tonight, followed by a viewing of Free Solo, which was amazing.