Sunday Mar 31 |
 | Orienteering (Woods) 59:00 [2] | |
| |
| Control picking at Cliff Cave (1:10). Easy pace, just wanted to get some practice on 1:10 before the Pig. ST = 440/627. |
Saturday Mar 30 |
| Orienteering (Woods) 2:00:00 [3] | |
| |
| At Meremac (1:15) with Dave Frei. 1.2K control picking to warm up. Then a 5.5K course, followed by a 4.5 K course. Some jogging between sessions. Was moving reasonably well, but didn't have much focus. Dave said he felt the same way. Who knows why. ST=421/608. |
| Cycling (Road) 2:52:00 [2] | |
| |
| Hammered all the way to Japan! Japan, Missouri, that is - actually not that far from Meremac. The hills mandated a few hard efforts, but we basically took it easy. Mostly in the 60" gear, but I did shift down for the climbs. |
Friday Mar 29 |
| Note | |
| |
| Was scheduled to do some repeat miles today, but I knew that wasn't going to happen the minute I woke up. Legs are dead from Wednesday. Instead, I just did a bunch of stuff around the house. |
Thursday Mar 28 |
| Cycling (Road) 1:37:00 [2] | |
| |
| 60" gear. Threw in 10 60-revolution sprints. 19-21 seconds each. |
| Note | |
| |
| Turns out that winter neglect was only part of my problems with form. My right cleat had moved. I repositioned it and now I'm spinning smoothly again. The big ring is calling... |
Wednesday Mar 27 |
| Running (Trail) 26:00 [2] | |
| |
| Warm up/down. |
| Orienteering (Woods) 32:24 [5] 5 km (6:29 / km) | |
| |
| Took back the CR on the Rockwoods Test Loop (1:15, 5.0K, 3.8%, 12 controls). I wanted to get the slow pace from last weekend out of my head and the test loop seemed to be the surest way to do that. I was surprised to take 3 minutes off the CR, though and it got me thinking about improvement in general. You can read more about it on my blog if you care. ST=389/576. |
Tuesday Mar 26 |
| Gym 44:00 [3] | |
| |
| Jog over to gym and 1 moderate set (12 reps) upper and lower. |
Sunday Mar 24 |
| Running (Trail) 26:00 [2] | |
| |
| Warm up/down. |
| Orienteering (Woods) 1:31:01 [5] 8.2 km (11:06 / km) | |
| |
| Raven Rock Blue (1:15, 8.2K, 2.8%, even thicker than yesterday). Forwarned is forearmed. I didn't even bother reading the vegetation on the map. I just pretened the whole map was medium green and ran trails whenever possible. It worked pretty well. Third on the day moved me up to fifth overall (of 11). ST=377/564. |
| |
|
Blue - Splits |
Saturday Mar 23 |
| |
| Event: Raven Rock & US Interscholastic Champs
|
| Running (Trail) 26:00 [2] | |
| |
| Warmup/down. |
| Orienteering (Woods) 1:44:06 [5] 8.6 km (12:06 / km) | |
| |
| Raven Rock Blue (1:15, 8.6K, 3.2%, absurdly slow going). This map sucks! I can't believe they used it for an A-meet. What's even more amazing is that this is the second time they've used it. Of course, maybe it was OK two years ago and they've really had that much new deadfall in two years. Anyway, trying to use the map to navigate around the deadfall (which was recommended in the course notes, mind you) was an exercise in futility. Finished 7th of 11 on blue. ST=362/549. |
| |
|
Blue - Splits |
Friday Mar 22 |
| Orienteering (Woods) 24:00 [2] | |
| |
| Control picking in Bond Park (BOK, 1:5). Was very comfortable with the map, which made me happy since it was made by George Kuntsevitch, who also made the Raven Rock map. If I only knew then what I know now... ST=377/564. |
Wednesday Mar 20 |
| Running (Track) 44:00 [4] | |
| |
| 6x400@88 300 recovery (yes, the track by my house is 350 meters around). Light interval workout to keep the blood moving for this weekend. Off to North Carolina tomorrow. Despite growing up on the east coast, I've never been there. |
Tuesday Mar 19 |
| Cycling (Rollers) 55:00 [2] | |
| |
| Yeah, I know, what kind of idiot starts riding rollers in March? |
Monday Mar 18 |
| Gym 45:00 [3] | |
| |
| Jog over to gym (1 mi) and 1 moderate set (12 reps) of upper & lower work. |
Sunday Mar 17 |
| Orienteering (Woods) 1:15:00 [2] | |
| |
| Dave Frei is one sick pup! Check this out: I'm hanging new tapes for the Rockwoods test loop because all the originals are gone. Dave starts behind me and, since I'm in no particular hurry, passes me about half way. When he finishes, he's got a PR, but still not good enough to take over the CR. So now he's pissed because he hates to lose to me so HE RUNS THE WHOLE DAMN THING AGAIN. He does manage to shave 11 seconds off the CR which now stands at 35:29 so I gotta give him credit for that. ST=346/515 |
| Cycling (Road) 1:50:00 [2] | |
| |
| Easy spinning since Dave was too wasted to do much else. That's OK, because I'm still doing low gear work until my form improves. Did hammer the hill from Six Flags back up to Rockwoods (about a mile of 5-10%). Felt OK for the first hard climb of the year. |
Saturday Mar 16 |
| Orienteering (Woods) 55:00 [2] | |
| |
| Some line-O with Dave at Cuivre River (1:15) to warm up for the fast stuff. Also, some line-O between the two sessions. |
| Orienteering (Woods) 57:00 [4] | |
| |
| Two sessions (3.0K & 4.2K) of control picking with Dave. Our splits were almost identical except for legs where one of us made an error. We were both pretty clean though. ST=334/503 |
Friday Mar 15 |
| Note | |
| |
| I timed my off-day well. It's horrible outside. |
Thursday Mar 14 |
| Cycling (Road) 1:55:00 [2] | |
| |
| Spinning 60" gear. |
| Note | |
| |
| Here's a tip for any bike racers that might be reading this: If you develop a fairly thick coat of fur over the winter and decide that, rather than clog up two razors removing it from your legs, you'll just burn it off with Nair, schedule this activity some other time than right after a run through green woods. Every scratch and thorn hole was burning all day today. |
Wednesday Mar 13 |
| Orienteering (Woods) 1:33:00 [4] | |
| |
| Some line-O to warm up, then three hard sessions of short legs at Babler (1:15). 15-20 minutes each at approx 8:00/K. I used the southern portion which is flatter and greener than the rest of the park (although still fairly open with plenty of contours). 5:00 easy jogging between sessions. This was kind of impromptu as I had intended to work more hours today, but the weather was too nice to pass up. ST=311/480 |
| Note | |
| |
| Today's hard run pretty much wraps up my off season conditioning. From now until the Ohio ROGAINE in May, I'll be focusing on maintenance and recovery. I have 3 A-meets between now and then. Perhaps not a bad time to remind myself of my goals for this year:
1) 70+ rating on Blue (up 4 points).
2) Top 3 at US long course M35+ (never tried long course on red).
3) Top 3 at US ROGAINE champs (my partner, Gary Thompson, has already done it at North Americans. I've won 6 & 8 hour events with Yvonne Deyo).
In light of my recent results, these look ridiculously ambitious. However, I really believe this is just a slump. My training is going well - I just need to settle down more during the meets. Besides, there's no fun in shooting for a sure thing. |
Tuesday Mar 12 |
| Running (Trail) 25:00 [2] | |
| |
| Warm up/down. |
| Orienteering (Woods) 35:40 [5] 5 km (7:08 / km) | |
| |
| Smoked the Rockwoods (1:15) test loop (5.0K, 3.8%, 12 controls) in 35:40. New CR and PR by 3 minutes. That's three unanswered CR's. Dave Frei better get his ass out there and challenge or I'm going to claim death match points. ST=286/455. |
Monday Mar 11 |
| Gym 45:00 [3] | |
| |
| Easy jog over to gym (1 mile) and then 2 sets (12, 8 reps) of upper body work. |
Sunday Mar 10 |
| Orienteering (Woods) 1:40:00 [2] | |
| |
| Setting controls and and a line-o with Spike, Dave Frei, & Dick Neuberger at Wyandotte (1:15). |
| Orienteering (Woods) 45:00 [4] | |
| |
| Memory course and then a short course. Much cleaner (and faster) than yesterday. ST=274/443. |
| Note | |
| |
| Had some very intersting conversations with Spike over the weekend. I'm not sure I can apply it all right away, but I do have some new things to think about. My biggest problem seems to be focus. I need to really concentrate on where I am and what's coming up soon. Thinking about other sections of the course is just a distraction. |
Saturday Mar 9 |
| Orienteering (Woods) 1:15:05 [5] 6.2 km (12:07 / km) | |
| |
| PTOC meet (6.2K, 4.9%, 11 controls) at Weston Bend (1:10). Very sloppy at start but OK after that. Finished 6th (yuck) out of a fairly large field on Red. Still having serious problems on this type of terrain. ST=256/425 |
| Running (Trail) 35:00 [2] | |
| |
| Warmup and control pickup. |
Friday Mar 8 |
| Running (Road) 26:00 [2] | |
| |
| Just an easy jog to stay loose for tomorrow. I'll be getting up at 4:00 AM to run exception reports for my client (who's fiscal year end preliminary batch runs tonight). Then it's off to KC for a weekend of racing and training. Production support has been duly delegated, yahoo! |
Thursday Mar 7 |
| Cycling (Road) 1:07:00 [2] | |
| |
| Spinning 60" gear. Form is really choppy above 150 RPM. That's what I get for skipping the rollers this winter. |
Wednesday Mar 6 |
| Orienteering (Woods) 1:45:00 [4] | |
| |
| 3x2.5K @ 20:00 at St. Francios (1:15, southern portion, less hilly). 6-8 controls per loop. Jogged 10 minutes between each session. Was pleased with the pace; the woods are wide open right now, so running fast wasn't a problem. A few small bobbles, but navigation was pretty clean. Includes some trail running to warmup/down. ST=245/411 |
| Note | |
| |
| Inspired by Mr. Eglinski, I've started adding my control total to my orienteering entries. I do a fair bit of training in city parks which, while better than banging out miles on pavement, is certainly not the same as navigating in the woods. Therefore I'm listing two totals: the number of "advanced" controls (i.e., a control that could be found on an advanced course at a typical meet) and then the grand total. Judging from Mike's comments about seeing improvement with only 100 controls in a month (considerably less than my average), I'm thinking that the "lifetime total" must also be a significant variable. Either that or I'm just a slow learner. |
Tuesday Mar 5 |
| Orienteering (Woods) 42:00 [2] | |
| |
| Half an old red course at Emmenegger (1:7500). I needed another easy day but figured jogging in the woods is more fun than jogging on the streets. Caught some nice views of a very red sunset from atop the river bluff but then had to hustle back because I didn't have my headlamp. |
Monday Mar 4 |
| Gym 45:00 [3] | |
| |
| Sloooooow jog (legs are toast!) over to gym for 2 sets (12, 8 reps) of upper body work. |
Sunday Mar 3 |
| Running (Trail) 2:58:00 [2] | |
| |
| Two laps of Lewis trail with Dave Frei. Yvonne Deyo ran first lap with us. Going was a bit slow due to very bad footing (snow on top of ice) in some sections. Yesterday took some of the snap out of the thighs for the climbs, too. |
Saturday Mar 2 |
| Running (Trail) 15:00 [2] | |
| |
| Warmup |
| Orienteering (Woods) 1:08:08 [4] 6.3 km (10:49 / km) | |
| |
| SLOC memory-O at Queeny Park (1:10). 6.3k, 180m, 12 controls. Made a whopper of a 180 error - ran about 1K until I reached my attack point (it all pretty much made sense up to then) and realized that something was terribly wrong. Got back to the control 16:30 after I had left it and checked the map again. A lot of people had trouble memorizing the legs, so I still got second. Dave Frei won. |
| Orienteering (Woods) 20:03 [5] 3.5 km (5:44 / km) | |
| |
| Blasted the Orange course (3.5k, 100m, 9 controls). Most of the legs used at least some trail or open field. Beat Dave by 20 seconds to get my first win in the death match. Now 1-4. |
| Orienteering (Woods) 38:00 [1] | |
| |
| Control pickup. The light rain turned to sleet about the time we started pickup. It was snowing really hard by the end. |
Friday Mar 1 |
| Running (Road) 47:00 [2] | |
| |
| Easy morning run before work. |