Training Archive: wilsmithIn the 7 days ending 2008-06-14:
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Saturday Jun 14 | ||
| Running intervals 16:00 [4] | |
| shoes: 07 New Balance 873 | ||
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And the usual 4x4. First one felt slow; better on 2, 3, and 4 though. | ||
| Running warm up/down 18:00 [2] | |
| shoes: 07 New Balance 873 | ||
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Includes recovery for above. | ||
Friday Jun 13 | ||
| Running intervals 16:00 [4] | |
| shoes: 07 New Balance 873 | ||
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The usual 4x4 set. I think my 1000m splits were about 5 seconds slower than usual, so my legs are still not 100%. Maybe 90-95% though. Hopefully fully 100% by next week (on call Sunday in ER though which will of course take a toll). | ||
| Running warm up/down 18:00 [2] | |
| shoes: 07 New Balance 873 | ||
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For the above. | ||
Thursday Jun 12 | ||
| Running intervals 16:00 [4] | |
| shoes: 07 New Balance 873 | ||
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First 4x4 session following the Raid. Legs still a bit heavy - not unusual, given the workout they got on Sunday. But it will come around just fine, I think. | ||
| Running warm up/down 18:00 [2] | |
| shoes: 07 New Balance 873 | ||
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For the above. | ||
Wednesday Jun 11 | ||
| Running 30:00 [2] | |
| shoes: 07 New Balance 873 | ||
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An easy run with Katta - first time out running since the Raid. Legs heavy, stomach still a bit full after supper. Should have gone in the afternoon, but was too busy trying to fit in some much-needed yard work before supper time. At least now we don't the most disgraceful lawn on the street any more.... (for now) | ||
Tuesday Jun 10 | ||
| Note | |
| (rest day) | ||
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Rest day #2. Seemed a good idea to extend the recovery a bit. Legs no longer sore though - that cleared up within about 24 hours following the Raid, with a little help from "Vitamin I" (only two doses, so not very much in the end). | ||
Monday Jun 9 | ||
| Note | |
| (rest day) | ||
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Let's see.... Thursday on call in the ER, brutally busy. On my feet for about 20 hours that day and night - pretty much awake for 26 hours to complete my shift. Followed directly by 10 hours in the OR (there were two added cases which prolonged our day and made our departure for Navstock late by about 3 hours). And then a 7-hour drive to Huntsville, arriving just after midnight. Fell soundly asleep, which is no surprise, considering I had been up for about 40 hours straight, with only a tiny snippet or two of sleep interspersed in there. Then up at 0600 again to eat and complete the drive to Navstock. Raced twice on Saturday, then an unexpectedly-long run on Sunday (Nick just wouldn't quit...), and an immediate 8-hour drive back home, arriving just before midnight last night. So, yeah, it was time for a rest day today. My legs were actually a bit sore today, despite not really having any cramping problems in the Raid. Only notice it when climbing stairs. Ibuprofen seems to help, which is convenient. | ||
Sunday Jun 8 | ||
| Orienteering race 5:10:00 | |
| shoes: 07 New Balance 790 | ||
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Navstock Raid. An interesting day. Hadn't planned on running this, but Nick called at the very last minute and asked me to fill in for his missing teammate. I only agreed after some coaxing, plus an agreement that since the WOC is only a month away, we would only run for 3 hours, or until we were feeling tired. I made it clear that I would quit immediately if I began to experience any leg cramps. Brutally hot weather, about 30-32 C plus fairly long stretches on roads and trails, exposed to sun. Didn't help much. Carried a 1-liter Camelbak plus Nuun tablets to replace electrolytes and a couple Enervitene cheer packs. Refilled the water twice (at both opportunities on the course), and drank extra both times. Probably consumed about 4 liters of electrolyte fluids during the race, though that was not nearly enough in retrospect. The course itself was not very technically challenging. The only technical bit (which we managed to screw up anyway by not really being clear about which of us was navigating, so neither of us really navigated well) was in the very beginning, when the teams were still bunched up anyway. So not really a spot to make a huge gap on other teams as it would have been if later in the course. After that, all the controls seemed to be very close (about 100m give or take) to trails/roads. I guess that's what adventure racers do and like, though it seemed pretty straightforward navigationally. Nowhere to make huge mistakes out there. Lots of dead time on roads and trails doing transport legs. And a strange section of photo-O where you were given a sheet of 10 photos and had to write down the location of each as you went along a mostly-paved transport leg. Except that the photos were in random order. And you were forced to pretty much walk on that section, which really, really bogged down the whole process. And when we didn't find one of the pictures and had completed the leg, the only choices were to suck it up and lose a ton of points (lost 80 points, compared to the paltry 100 points given for completing the first 25km of the Raid), or else to go back and do it over again. Uhhhhhhh, don't think so. Bad enough the first time around, didn't relish the thought of going it again. At this point, our once-significant lead had shrunk considerably, but we were still clearly in first place. Nick started getting cooked by the heat about 2 hours into the race. We started walking the hills soon after that. At first I didn't realize how bad he felt, but then it became more clear once we were out on the roads and trails, so we slacked off a bit. He's running the WOC too, so no point in pushing ourselves too much. We hit the rogaine section about 3 hours into the race. I was ready to let it all drop there, having at least had a decent physical outing, if not much of a navigational challenge. Despite his discomfort, Nick was all for pressing on a little bit, and it did seem a bit silly to finish well ahead of the other teams at the point but only have a paltry score to show for it. So we ended up doing some rogaine controls. Again, I proposed quitting after 3 of those, but again Nick persuaded me to continue. So we did a couple more. And then one easy way home took us past one more control. And then there were only two left to get on the northern half of the map, so we decided to finish off that half of the map for completeness sake. By that time, a significant proportion of the moving time was spent walking, so productivity was suffering. And we were waaaaaay past our 3-hour cutoff. So we rolled into the finish and headed to the refreshments. In the end, we came a surprising 2nd overall. The Salomon gals won the race - we could see they were going strong and were looking to drop Grizzly Bender on the physical aspect of it all. When we heard Bender dropped out at the start of the rogaine section, their victory seemed quite clear to us. I don't think there were really any other teams out there who could touch them physically and navigationally except possibly for us, and we were definitely not going out past 5 hours. We would have had to do the whole 6 hours to be assured of victory, and this close to the WOC that would have been madness. Will see how recovery goes, but for my part I didn't feel any cramps and didn't hit the wall. I was fortunate in that Nick being cooked in the heat saved me from too much exertion myself. The only downside was running out of water at the 4-hour mark, and no place to refill it anywhere nearby. I had been aggressively re-hydrating all along, though, so I was able to withstand an hour of water deprivation even that late into the course. Excellent choice of footwear and clothing. I wore my New Balance 790 trail racing shoes - very light and comfy the whole day, and great even on pavement. I was one of the few orienteers who elected to wear shorts; I got a few superficial scratches as a result, but my body temperature felt much better than if I had been wearing full leg cover. And a cycling shirt that zipped way down in the front was also useful; maybe a light tank top would have been even better though. | ||