Training Log Archive: AliCIn the 31 days ending Oct 31, 2012:
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Wednesday Oct 31, 2012 #
5 PM
Running 1:04:16 8.28 mi (7:46 / mi) +59m 7:36 / mi
ahr:142 max:162
Blah, cold and rainy. But I went out to Wildwood to do my tempo, meant to do a straight 25 minutes, but my shoe came untied halfway through, so 12 and 13 minutes. Took it kinda easy, since my right hamstring hasn't entirely recovered from weekend activities yet.
Saw 2 other runners, 1 walker and 1 cyclist the whole time. A huge contrast with your average nice day out there!
Read the Barrens and Carelton University maps.
Saw 2 other runners, 1 walker and 1 cyclist the whole time. A huge contrast with your average nice day out there!
Read the Barrens and Carelton University maps.
Strength 2:52 [1] 0.01 mi (4:48:20 / mi)
ahr:120 max:129
Pushups, 22s
Tuesday Oct 30, 2012 #
5 PM
Rollerskiing 1:07:19 9.19 mi (7:19 / mi) +66m 7:10 / mi
I saw exactly zero other people on the bike trail and only a few hearty dog-walkers out in Wildwood. Which is fine, easier to not run into anyone when there are fewer bodies about! Was a bit windy and just cold, but hey, winter is coming, so gotta toughen up anyways!
Read maps of Vargen (ski-o), Double Duck Flats - West (middle of NAOCs 2010) and Hickory Run Campground sprint. Need to keep focusing on keeping up the speed while map reading, won't happen if I don't think about it...
Read maps of Vargen (ski-o), Double Duck Flats - West (middle of NAOCs 2010) and Hickory Run Campground sprint. Need to keep focusing on keeping up the speed while map reading, won't happen if I don't think about it...
Drills 8:08 [2] 0.54 mi (15:04 / mi)
Normal running drills. Breezy...
Strength 14:00 [1] 0.01 mi (23:28:11 / mi)
And abs, back, SJJs, while butternut squash bread pudding cooked. It was amazing, highly, highly recommend!
Sunday Oct 28, 2012 #
Event: SMOC Spring Mill
Note
244 controls from WOC until today, which is way, way behind last year, when I had 590 by this point, with a few weeks less time, since WOC moved. But, I've been injured, moved part way across the country and don't have Norwottuck only a 10 min drive from my house... Thus, what is a some-what realistic goal for this next year, before WOC? Maybe 1500. That will really be hard and force me to take advantage of all training opportunities I have, I think...
1 PM
Running 5:04 0.64 mi (7:55 / mi) +5m 7:44 / mi
ahr:137 max:148
Legs tired from yesterday, right hammie especially, so put in at least a small warm up.
Orienteering 1:10:34 5.54 mi (12:44 / mi) +178m 11:35 / mi
ahr:150 max:161 12c
SMOC Red - Spring Mill - QuickRoute
Oooh, chilly day, winter setting in! This was a really fun map to play on and definitely enjoyed Mark's courses. Lots of contours, marshes (although very dry!), and tons of squiggly bike paths, which you couldn't just ignore because the woods were thick enough that you wanted to use them if at all helpful.
I did alright, but again, probably about a B-. I really messed up #2, partly because I crossed an 'uncrossable' marsh without even noticing it... whoops. One other mis-execution when I just didn't do what I intended to do and perhaps another 2-3 controls where I didn't have a great plan to start, but just kept muddling though. I might also be upset about my lack of fiestiness of just getting through the woods today, but my legs were shot from 5k and last night, so I'm off the hook for that, for today.
1 - Probably my best control, solidly committed to the trail route, which was a good choice and then came off it smoothly and right to the control.
2 - My worst control, was using trails effectively until I was close, and a mass of green detoured me from my plan, so bent left then dove in through the green and hit last trail before the control, but I thought I was crossing further W than I was, so my bearing from there is just off and I didn't get caught by crossing the uncrossable marsh, because it was totally dry... I went far too far without correcting this though, probably most upset about that!
4- Stopped to plan at least a bit, intention was to go pretty much straight cross-country to the S tip of marsh that was in the way, but I got detoured upon execution by the easiness of trail running early on.
7- Choose right-hand route, mostly because I was intimidated by left-hand route's contours, but LHR might have had more easily strung together trail running and thus faster...
8 - Blah, poor execution, intended to be closer to the line and hit the saddle of the hill in the middle of the route instead of going over it's top... I think I kinda knew it as I was going, but not 100% sure until I was in the 'lake' on its far side.
10 - Perhaps a mistake to not swing around on trail 2/3 way through? Unsure.
Finish - I apparently lost a bunch to Igor on this one, have to work harder! =)
Oooh, chilly day, winter setting in! This was a really fun map to play on and definitely enjoyed Mark's courses. Lots of contours, marshes (although very dry!), and tons of squiggly bike paths, which you couldn't just ignore because the woods were thick enough that you wanted to use them if at all helpful.
I did alright, but again, probably about a B-. I really messed up #2, partly because I crossed an 'uncrossable' marsh without even noticing it... whoops. One other mis-execution when I just didn't do what I intended to do and perhaps another 2-3 controls where I didn't have a great plan to start, but just kept muddling though. I might also be upset about my lack of fiestiness of just getting through the woods today, but my legs were shot from 5k and last night, so I'm off the hook for that, for today.
1 - Probably my best control, solidly committed to the trail route, which was a good choice and then came off it smoothly and right to the control.
2 - My worst control, was using trails effectively until I was close, and a mass of green detoured me from my plan, so bent left then dove in through the green and hit last trail before the control, but I thought I was crossing further W than I was, so my bearing from there is just off and I didn't get caught by crossing the uncrossable marsh, because it was totally dry... I went far too far without correcting this though, probably most upset about that!
4- Stopped to plan at least a bit, intention was to go pretty much straight cross-country to the S tip of marsh that was in the way, but I got detoured upon execution by the easiness of trail running early on.
7- Choose right-hand route, mostly because I was intimidated by left-hand route's contours, but LHR might have had more easily strung together trail running and thus faster...
8 - Blah, poor execution, intended to be closer to the line and hit the saddle of the hill in the middle of the route instead of going over it's top... I think I kinda knew it as I was going, but not 100% sure until I was in the 'lake' on its far side.
10 - Perhaps a mistake to not swing around on trail 2/3 way through? Unsure.
Finish - I apparently lost a bunch to Igor on this one, have to work harder! =)
Orienteering 26:03 2.35 mi (11:05 / mi) +45m 10:28 / mi
ahr:146 max:160 8c
SMOC Yellow - Spring Mill - QuickRoute
For a bit more training, went out on Yellow. Trying to work on more perfect micro-navigation, since the course was easier.
1 - Came off slightly too early, should have realized boulder was on the further side of the hill.
2 - Good cut right at the end straight to the control.
4 - Again, effective cut.
6 - Should have hopped on and used second trail, it went straight to the control. As it was, I nearly went by the whole marsh...
7 - Hah, trail has added a mini loops since map. I didn't really notice, was I was just trail running without much compass looking then, but I did feel like it was wiggling a bit much. =)
8 - And, fooled by a Yellow control. Bah. I started to go downhill, so looked at map, and thought, hey, that's ok, there is a little nob before I need to turn off and look for the hill top. So turned off, investigated, but had already gone too far...
For a bit more training, went out on Yellow. Trying to work on more perfect micro-navigation, since the course was easier.
1 - Came off slightly too early, should have realized boulder was on the further side of the hill.
2 - Good cut right at the end straight to the control.
4 - Again, effective cut.
6 - Should have hopped on and used second trail, it went straight to the control. As it was, I nearly went by the whole marsh...
7 - Hah, trail has added a mini loops since map. I didn't really notice, was I was just trail running without much compass looking then, but I did feel like it was wiggling a bit much. =)
8 - And, fooled by a Yellow control. Bah. I started to go downhill, so looked at map, and thought, hey, that's ok, there is a little nob before I need to turn off and look for the hill top. So turned off, investigated, but had already gone too far...
Orienteering 14:21 1.13 mi (12:44 / mi) +14m 12:15 / mi
ahr:136 max:154
6 PM
Note
Upon arrival home, I unloaded a dresser I acquired in Ann Arbor and then just collapsed in bed. For about 4 hours, yikes-a-roni! Think the weekend really wiped me out and I just needed immediate sleep, but I'm just noting in case I get super-nap-needing and Lyme or something should be suspected in the near future.
Saturday Oct 27, 2012 #
8 AM
Running 13:16 1.52 mi (8:42 / mi) +2m 8:40 / mi
ahr:144 max:169
Running race 18:25 5.0 km (3:41 / km) +21m 3:36 / km
ahr:174 max:180
Trick or Trot 5k @ Oak Openings Metropark
Woo! Well, that was fun! A good crowd of folks dressed up for halloween. Your average collection of fairies, pirates, zombies, and some more creative things like a whoopie cushion and a guy totally in a lime green speed suit (including covering his face- not sure how he got through the race).
My race went well, headed off the line with the front set, and after the first quarter was in a the lead pack with 3 guys. We stayed tight together until the 2nd mile mark when the first two started to pull away. Then, eep, a sign pointed the wrong way! So 3rd guy and I did a wee extra detour along the road instead of the intended trail. Ah well, without it, the race might have been a bit shorter than 5k...
Happy enough with the time, not yet as speedy as last spring, but I think better than earlier efforts this fall, so, will take it!
Woo! Well, that was fun! A good crowd of folks dressed up for halloween. Your average collection of fairies, pirates, zombies, and some more creative things like a whoopie cushion and a guy totally in a lime green speed suit (including covering his face- not sure how he got through the race).
My race went well, headed off the line with the front set, and after the first quarter was in a the lead pack with 3 guys. We stayed tight together until the 2nd mile mark when the first two started to pull away. Then, eep, a sign pointed the wrong way! So 3rd guy and I did a wee extra detour along the road instead of the intended trail. Ah well, without it, the race might have been a bit shorter than 5k...
Happy enough with the time, not yet as speedy as last spring, but I think better than earlier efforts this fall, so, will take it!
Running 10:50 1.16 mi (9:21 / mi) +30m 8:39 / mi
ahr:145 max:164
7 PM
Orienteering race 58:45 *** 5.8 km (10:08 / km) +240m 8:24 / km
ahr:151 max:169 18c
NEOOC Night-O - Kendall Lake - QuickRoute
Yes! No light issues, that made night-o *way* more fun. Randy planned this with butterfly loops for the "Wacko" (= long) version, which were good fun, and I guess gave some spectator value from the shelter just across the way. Night-o spectating means you watch lights ascend and descend the hill, attempting to guess who might belong to said light based upon it's speed and brightness. =)
Anyways, I'd say a B- for my race. I was doing better about reading control descriptions ahead of time and at least half of the time knowing my exit strategy before I got to a control. What didn't go well was actually exiting in the right direction (terrible at 4). I also had bad route choices to some of the controls - climbing steep reentrant walls is super-duper slow (see multi-red-spotted track to 15; picture continually slipping backwards downhill, unless you find a tree/root to grab onto), so the best route is the one that you avoid that, as much as possible. Still, I apparently didn't learn that while running, based upon my gully traverse to #16....
1- Noted Stan went through parking lot, but got my map, couldn't see why he might do that, and went straight along the lake. Got me a bonus uphill... Little confusion of little paths around the E end of lake
3 - Hesitation upon encountering stream, should have had more confidence I was N of junction.
5 - Really, exiting 4 was the problem, I 90 degreed the map, so was heading off kinda towards the parking lot. Took me ~60m to realize? Was surprised to realize.
8 - Was going right on line, with plan to encounter trail on far side of stream and then cruise into the control. But I didn't see the trial under the line, so when I encountered that, followed the plan for the other trail, which didn't work and ended up doing a little bit of headless chicken before making sense of everything again. Bob executed much better and pulled back ahead of me here...
9 - Catching up to Bob on the trail, saw him slowing and entering the woods, so flustered and didn't think so hard about which spur as I entered and choose wrong one, had to scamper one to the W when I realized.
10 - Here and elsewhere, bridges were great trail-attacks, you can't miss 'em!
12 - Ug, terrible! I came up with a plan, run on bearing til next spur, go down that spur, encounter trail and find control. But I apparently just stayed on my bearing, decided some other reentrant was 'the bottom' and tried to find trail on other side, which just wasn't there.
15-16 - My poor route choices, to 15, think being high would have resulted in less gully-wall-climbing slowness, while to 16, immediately getting out to trail would have, it might be a bit too ingrained in me to follow compass line...
Yes! No light issues, that made night-o *way* more fun. Randy planned this with butterfly loops for the "Wacko" (= long) version, which were good fun, and I guess gave some spectator value from the shelter just across the way. Night-o spectating means you watch lights ascend and descend the hill, attempting to guess who might belong to said light based upon it's speed and brightness. =)
Anyways, I'd say a B- for my race. I was doing better about reading control descriptions ahead of time and at least half of the time knowing my exit strategy before I got to a control. What didn't go well was actually exiting in the right direction (terrible at 4). I also had bad route choices to some of the controls - climbing steep reentrant walls is super-duper slow (see multi-red-spotted track to 15; picture continually slipping backwards downhill, unless you find a tree/root to grab onto), so the best route is the one that you avoid that, as much as possible. Still, I apparently didn't learn that while running, based upon my gully traverse to #16....
1- Noted Stan went through parking lot, but got my map, couldn't see why he might do that, and went straight along the lake. Got me a bonus uphill... Little confusion of little paths around the E end of lake
3 - Hesitation upon encountering stream, should have had more confidence I was N of junction.
5 - Really, exiting 4 was the problem, I 90 degreed the map, so was heading off kinda towards the parking lot. Took me ~60m to realize? Was surprised to realize.
8 - Was going right on line, with plan to encounter trail on far side of stream and then cruise into the control. But I didn't see the trial under the line, so when I encountered that, followed the plan for the other trail, which didn't work and ended up doing a little bit of headless chicken before making sense of everything again. Bob executed much better and pulled back ahead of me here...
9 - Catching up to Bob on the trail, saw him slowing and entering the woods, so flustered and didn't think so hard about which spur as I entered and choose wrong one, had to scamper one to the W when I realized.
10 - Here and elsewhere, bridges were great trail-attacks, you can't miss 'em!
12 - Ug, terrible! I came up with a plan, run on bearing til next spur, go down that spur, encounter trail and find control. But I apparently just stayed on my bearing, decided some other reentrant was 'the bottom' and tried to find trail on other side, which just wasn't there.
15-16 - My poor route choices, to 15, think being high would have resulted in less gully-wall-climbing slowness, while to 16, immediately getting out to trail would have, it might be a bit too ingrained in me to follow compass line...
Friday Oct 26, 2012 #
6 PM
Rollerskiing 44:25 5.27 mi (8:26 / mi) +35m 8:15 / mi
ahr:127 max:164
Oooh, and the cold + rainy moved in... blah. Out of work a bit late, because of bonus colloquium (dep't head talking about his work simulating the photospheres of stars- the key: use rhombic dodecahedra) + resubmitting a paper (finally!).
So that meant it was well dark by the time I finished my specific strength, just did the super-basics, 4 x tricpeps, arms-only and dp. Squiggly bits of road-crack filler were slippy. Oh, and other pole strap broke, so now don't have either pole strap. Seriously need to fix. (I did try your strap, Alex, no-go, will give back to ya!)
So that meant it was well dark by the time I finished my specific strength, just did the super-basics, 4 x tricpeps, arms-only and dp. Squiggly bits of road-crack filler were slippy. Oh, and other pole strap broke, so now don't have either pole strap. Seriously need to fix. (I did try your strap, Alex, no-go, will give back to ya!)
Drills 7:43 0.31 mi (24:53 / mi)
ahr:133 max:154
Ankle plyos in the dark! Easy version, 5k tomorrow morning.
Thursday Oct 25, 2012 #
5 PM
Running 1:09:44 9.43 mi (7:24 / mi) +68m 7:14 / mi
ahr:153 max:162
After colloquium on how to extract energy from spinning supermassive black holes, mosied home and out the door for a run in the warmth. 70 degrees seems a bit too warm for end of October, especially when Greg and Carol are out skiing... =) Rumor is the cold front comes tomorrow.
A kinda fast run, down the bike path and around nearly the perimeter of Wildwood. Messed up early on though, missing the meadow loop in the middle of all the parking lots somehow. Lots of folks out in the gorgeousness, probably 1/3 with dogs and half runners, half walkers. Some people seriously power-walking it!
A kinda fast run, down the bike path and around nearly the perimeter of Wildwood. Messed up early on though, missing the meadow loop in the middle of all the parking lots somehow. Lots of folks out in the gorgeousness, probably 1/3 with dogs and half runners, half walkers. Some people seriously power-walking it!
Strength 7:58 [1] 0.0 mi
Hammies and pushups, 15s and 21(+5)s for sets of 3. And then tackled a 10lb. cabbage... it will probably last a few meals. Need to look up more cabbage recipes!
Wednesday Oct 24, 2012 #
5 PM
Running 38:16 4.72 mi (8:06 / mi) +58m 7:49 / mi
ahr:152 max:179
Whoa, tank-top and shorts! Maybe for the last time this year? Who knows... anyways, headed over to the track, but the track team was occupying it, so went to Ottawa Park and did 12 x 1 min, instead of my planned 300s. Felt good, tried to take more of the later ones on grass along the path instead of the paved path.
Drills 5:00 0.29 mi (17:14 / mi)
ahr:138 max:151
Half normal drills - left arch kinda started complaining, so cut them short. Was wearing the pink inov8s so feet are adjusting...
Running 3:33 0.36 mi (9:52 / mi) +16m 8:40 / mi
ahr:129 max:141
Strength 14:00 [1]
Abs + back + side plank.
Tuesday Oct 23, 2012 #
Note
Registered for Relay (and Night and Ultralong Champs) in 1.3 months or so down in OCIN territory! After so much fun at NAOCs, gotta continue getting my fix. And also destroying DVOA =).
We're going to do a US team dessert reception on Sat night at the meet hotel- stay tuned for details on that!
We're going to do a US team dessert reception on Sat night at the meet hotel- stay tuned for details on that!
5 PM
Rollerskiing 1:15:35 11.58 mi (6:32 / mi) +76m 6:24 / mi
ahr:127 max:157
Rxc cruise around the neighborhood with my friendly map holder. Looked at two maps of Högbo Bruk (ski-o) and one of Solemsåsen (WOC 2010 model map). Nice weather, fun to be skiing and much more interesting with the maps!
Drills 9:12 0.41 mi (22:26 / mi)
ahr:134 max:157
Ankle plyos in the twilight.
Strength 8:23 [1] 0.01 mi (14:03:14 / mi)
Pushups and hammies!
Monday Oct 22, 2012 #
Note
Bravo DVOA, fantastic weekend!
And yeah Team USA! I think we had great team results this weekend, on both the junior and senior side, and just great to see lots of us feistily competing at a high level!
For my own races, I'm very happy. My results were better than I expected, enticing close to fast Swedish gal Emma and back-and-forth with Sam. So my injuries are finally enough at bay to properly orienteer (yay!). Will remain careful though and keep doing ankle drills + taping!
And yeah Team USA! I think we had great team results this weekend, on both the junior and senior side, and just great to see lots of us feistily competing at a high level!
For my own races, I'm very happy. My results were better than I expected, enticing close to fast Swedish gal Emma and back-and-forth with Sam. So my injuries are finally enough at bay to properly orienteer (yay!). Will remain careful though and keep doing ankle drills + taping!
Sunday Oct 21, 2012 #
7 AM
Orienteering 5:00 [1]
Hm, did not leave enough time to be peaceful into quarantine, but made it, with the necessary stuff, unfortunately not my warm-up map. But saw Wyatt standing chatting with his, so asked if I could borrow it for a spin. Thanks Wyatt! Helps to get the feel of 1:4 after 1:15...
Running 7:00 [2]
And, need a better warm-up for a sprint than a long, so did some speeds and such on the trail available!
Orienteering race 14:05 [4] *** 2.4 km (5:52 / km) +51m 5:18 / km
20c
NAOC Sprint - PEEC - RouteGadget
So an ok race, but not 100% sharp, often hadn't figured out how to leave a control before getting there, nor did I know the control code before arriving. That's just too sloppy for a sprint. Plus need to light the fire a little more on the running part of things, I'd guess! I was 3rd this time, a minute down to Emma and 20-odd seconds to Sam.
1 - Should have followed line more directly after start control. Perhaps distracted by seeing Cristina's route before me and Boris heading that way too.
2 - I needlessly bashed through the woods, I think staying in the yellow/road would be better.
7 - Chasing down Cristina, probably could have pushed the pace here more.
9 - Hesitant, didn't want to miss the control in the green...
11 - Hesitant right in circle, should have just bashed into the green and looked around.
15 - Wasn't sure about where flag would be in relation to mini stadium thingy when I arrived.
17-18 - These I think I lost the most time not having read ahead and having to check control codes.
I wonder if I have my full running speed back yet. I may do a 5k this weekend to check...
So an ok race, but not 100% sharp, often hadn't figured out how to leave a control before getting there, nor did I know the control code before arriving. That's just too sloppy for a sprint. Plus need to light the fire a little more on the running part of things, I'd guess! I was 3rd this time, a minute down to Emma and 20-odd seconds to Sam.
1 - Should have followed line more directly after start control. Perhaps distracted by seeing Cristina's route before me and Boris heading that way too.
2 - I needlessly bashed through the woods, I think staying in the yellow/road would be better.
7 - Chasing down Cristina, probably could have pushed the pace here more.
9 - Hesitant, didn't want to miss the control in the green...
11 - Hesitant right in circle, should have just bashed into the green and looked around.
15 - Wasn't sure about where flag would be in relation to mini stadium thingy when I arrived.
17-18 - These I think I lost the most time not having read ahead and having to check control codes.
I wonder if I have my full running speed back yet. I may do a 5k this weekend to check...
12 PM
Running warm up/down 5:00 [1]
Warm up jogging around the quarantine, exciting as others were going out, running through the spectator, exchanging, woo, woo!
Drills warm up/down 6:00 [2]
Hippity-hop, normal running drills, spectating all the action still...
Orienteering 17:35 [3] ***
10c
NAOC Relay - PEEC - 1st ever!
Well, Alex and Sam had done their jobs, so I had a good lead over Team Canada, but time to do my part! I didn't have a fantastic race, getting 'lost' for the first time all weekend on my route out to #6 after missing two trails in passing (not quite sure how that happened...) Panic totally set in, I had visions of it being so embarassing to lose the race when given such a good lead and having such other good races this weekend. So I kept trying to figure things out, ran into some cliffs which I wasn't sure if they were the row I was looking for or the ones on the hill along the way. Turns out there was a trail right there, ah, ok, so on the hill on the way there... continue on then! At least a minute lost, I think....
Other than that, things were fine, but that mistake meant I definitely just took the trails on the long leg back towards PEEC. A fav picture with us gals from right after the finish (thanks Kenny!):
Thumbs up! =)
Well, Alex and Sam had done their jobs, so I had a good lead over Team Canada, but time to do my part! I didn't have a fantastic race, getting 'lost' for the first time all weekend on my route out to #6 after missing two trails in passing (not quite sure how that happened...) Panic totally set in, I had visions of it being so embarassing to lose the race when given such a good lead and having such other good races this weekend. So I kept trying to figure things out, ran into some cliffs which I wasn't sure if they were the row I was looking for or the ones on the hill along the way. Turns out there was a trail right there, ah, ok, so on the hill on the way there... continue on then! At least a minute lost, I think....
Other than that, things were fine, but that mistake meant I definitely just took the trails on the long leg back towards PEEC. A fav picture with us gals from right after the finish (thanks Kenny!):
Thumbs up! =)
Saturday Oct 20, 2012 #
9 AM
Orienteering 20:00 [1] ***
3c
Headed out after breakfast to get myself used to 1:15. Some pace-counting calibration, just getting the feel for the smallness of everything on the map!
12 PM
Running warm up/down 3:00 [1] 0.3 mi (10:00 / mi)
Not much of a warm-up... Just wasn't feeling like I needed my legs as primed for the long, although it probably wouldn't have hurt.
Orienteering race 1:04:50 [4]
17c
NAOC Long - Egypt Mills - RouteGadget
Another good one! In fact, by WRE points, my best of the weekend. Again, no real mistakes, perhaps not perfect route choice, but nothing that cost me too much. 3 minutes and change back from Emma. I passed three-minute up Louise shortly after 9, having first seen her heading into 8. Then I caught Sam on the way to 13. I led into that control, but then she kicked it up a notch and we were flying through the rest of the course. We both need to reach the point we have that full-speed confidence on our own, because physically we can do it and stay in map contact. (Check out how even or ahead our splits are of Emma!)
2- Came out a bit higher than planned in reentrant, and just decided I was looking for a control in the reentrant, whoops, no, spur.
8 - Took low route. Kinda liked it, was fast running for the bit I was on the flat shelf, and maybe less up-and-down than high route.
9 - Bah, distracted by Louise into a route I didn't want to take. Serves me right. Took a gel at the control.
10 - Went left. Tried for a bit to make something right work, and perhaps that was the faster choice. But Emma went left and still put 1m45 on me. Jeez!!
13 - Once we were on the trail, probably should have stayed with it for a flatter route choice (little trail to big trail to straight shot between the little lake and big one).
14-Finish - Flying! =)
Another good one! In fact, by WRE points, my best of the weekend. Again, no real mistakes, perhaps not perfect route choice, but nothing that cost me too much. 3 minutes and change back from Emma. I passed three-minute up Louise shortly after 9, having first seen her heading into 8. Then I caught Sam on the way to 13. I led into that control, but then she kicked it up a notch and we were flying through the rest of the course. We both need to reach the point we have that full-speed confidence on our own, because physically we can do it and stay in map contact. (Check out how even or ahead our splits are of Emma!)
2- Came out a bit higher than planned in reentrant, and just decided I was looking for a control in the reentrant, whoops, no, spur.
8 - Took low route. Kinda liked it, was fast running for the bit I was on the flat shelf, and maybe less up-and-down than high route.
9 - Bah, distracted by Louise into a route I didn't want to take. Serves me right. Took a gel at the control.
10 - Went left. Tried for a bit to make something right work, and perhaps that was the faster choice. But Emma went left and still put 1m45 on me. Jeez!!
13 - Once we were on the trail, probably should have stayed with it for a flatter route choice (little trail to big trail to straight shot between the little lake and big one).
14-Finish - Flying! =)
Friday Oct 19, 2012 #
9 AM
Orienteering 35:00 [1]
8c
Arrived at NAOCs and headed out in the rain for a waltz around the model map, trying to note vegetation and other things. Noted that a distinct tree in the middle of the woods wasn't super-distinct and that veg boundaries were there, but difficult to make out in a flash.
1 PM
Running 6:00 [3]
Warm up- a little more intense than planned, as I had forgot my uniform top at the arena, whoopsie!
Orienteering race 35:27 [4] *** 4.3 km (8:15 / km) +130m 7:10 / km
19c
NAOC Middle - Adams Creek - RouteGadget
A very solid race, 2 min back from Emma Johansson, just snuck in before Sam. It did feel like I was just jogging at some points, but I had no real mistakes or moments of confusion. I lost time in some little things, most notably right around the spectator run-through. I didn't give those controls enough respect, figuring they would somehow be 'easy' because of their proximity to the big open rocky area.
1 - A hard first control! I went in off the trail bend and contoured/kept to bearing which dumped me right at the reentrant and control. Phew!
3 - I went straight, Emma was signifcantly faster, I wonder how...
5 - Lost time hesitating choosing a route from #4, ended up using trail of white for a bit.
6 - Drifted too far right, slowed down to adjust.
8 - Was confident and just opened up and ran! Won that split by a bunch =)
9 - Wow, really lost time on this one, should have kept the running speed up, it was an easy one! I remember hesitating, should have just kept the confidence.
12 - I did the hillier route choice, should have gone right, I think.
13 - Ooh, terrible. Jeff Teutch came screaming by, tried to use him to pick up the pace, but that left less brain power to figure out actually getting to the spectator control...
14 - Again, not enough respect, just figured I'd see it on the other side of the wide open, and there were also other people around who I kinda figured might also find the control. But we were more left of the line than I thought, and another control was kinda similar in a narrow reentrant and then was starting to head too far E before correcting. Boo.
15 - I didn't have a good route, and was hesitant the whole way. Angelica came screaming by me at one point, which kinda kicked my butt into gear!
17 - High percent behind on this one, I was hesitant avoiding going to the lower (wrong) boulder.
Great fun, enjoyed the challenge of a nice, technical middle-distance!
A very solid race, 2 min back from Emma Johansson, just snuck in before Sam. It did feel like I was just jogging at some points, but I had no real mistakes or moments of confusion. I lost time in some little things, most notably right around the spectator run-through. I didn't give those controls enough respect, figuring they would somehow be 'easy' because of their proximity to the big open rocky area.
1 - A hard first control! I went in off the trail bend and contoured/kept to bearing which dumped me right at the reentrant and control. Phew!
3 - I went straight, Emma was signifcantly faster, I wonder how...
5 - Lost time hesitating choosing a route from #4, ended up using trail of white for a bit.
6 - Drifted too far right, slowed down to adjust.
8 - Was confident and just opened up and ran! Won that split by a bunch =)
9 - Wow, really lost time on this one, should have kept the running speed up, it was an easy one! I remember hesitating, should have just kept the confidence.
12 - I did the hillier route choice, should have gone right, I think.
13 - Ooh, terrible. Jeff Teutch came screaming by, tried to use him to pick up the pace, but that left less brain power to figure out actually getting to the spectator control...
14 - Again, not enough respect, just figured I'd see it on the other side of the wide open, and there were also other people around who I kinda figured might also find the control. But we were more left of the line than I thought, and another control was kinda similar in a narrow reentrant and then was starting to head too far E before correcting. Boo.
15 - I didn't have a good route, and was hesitant the whole way. Angelica came screaming by me at one point, which kinda kicked my butt into gear!
17 - High percent behind on this one, I was hesitant avoiding going to the lower (wrong) boulder.
Great fun, enjoyed the challenge of a nice, technical middle-distance!
Wednesday Oct 17, 2012 #
5 PM
Rollerskiing 55:01 6.81 mi (8:05 / mi) +56m 7:53 / mi
ahr:118 max:161
Very chill specific strength workout around the neighborhood. Lots of folks cleaning the leaves off their lawns. Read a map of Stuckey's Pond, finally getting out using the map holder!
9 PM
Note
And did my orienteering homework, finally! Have QuickRouted both the SMOC meet at Mill Lake and my most recent training on the Wildwood map (both linked below). Turns out for the latter I missed a control site or two, whoops!
Also read up on Bulletin 3 for NAOCs- excited!
Also read up on Bulletin 3 for NAOCs- excited!
Tuesday Oct 16, 2012 #
Note
Is anyone heading from somewhere along I-80 towards NAOCs on Thursday? I would really, really love to carpool, drop me a line if so!
5 PM
Cycling 8:50 2.53 mi (3:29 / mi) +5m 3:28 / mi
ahr:128 max:142
A very multi-color day =). Biked to Wildwood, because I'm trying to take it easy on my injured toe....
Running 4:06 0.43 mi (9:32 / mi)
ahr:125 max:137
Orienteering 24:50 1.73 mi (14:21 / mi) +35m 13:30 / mi
ahr:130 max:157 11c
And second time orienteering at Wildwood! Used more of the terrain, totally usable, except when I tried to get to the bit in the upper north-east corner, which it turns out, is on the other side of an uncrossable body of water. Well, probably crossable if I really wanted, but eh.
Surprised lots and lots of deer. Think they have learned that people generally stay on the trails.
QuickRoute
Surprised lots and lots of deer. Think they have learned that people generally stay on the trails.
QuickRoute
Running 5:55 0.6 mi (9:56 / mi) +4m 9:44 / mi
ahr:122 max:130
Drills 9:21 0.29 mi (32:13 / mi)
ahr:129 max:152
Ankle plyos.
Cycling 15:36 4.19 mi (3:44 / mi) +18m 3:41 / mi
ahr:117 max:128
Strength 6:50 [1] 0.0 mi +2m null / mi
Hammies and push-ups (up to 20!)
Monday Oct 15, 2012 #
5 PM
Rollerskiing 1:18:30 12.09 mi (6:30 / mi) +67m 6:23 / mi
ahr:126 max:156
Bike path + Wildwood loop rxc, alternating between double pole, no poles and with poles about every 10 min. The Wildwood loop does have some gradients, one I even V1'ed up in a bit of a lazier mood...
Sunday Oct 14, 2012 #
Event: SMOC Mill Lake
1 PM
Running warm up/down 2:52 0.33 mi (8:41 / mi) +1m 8:36 / mi
ahr:136 max:164
Met oodles of friendly SMOC folk in the parking lot/at registration before heading out!
Orienteering race 1:17:18 6.61 mi (11:42 / mi) +152m 10:55 / mi
ahr:155 max:175 14c
SMOC Red course @ Mill Lake
Very, very happy that both my ankle and toe survived with no extreme pain upon dorsiflexion, woo! Had a great time out there, but I had a bonus adventure doing a 180 degree error that led me of the map and totally, totally confused. I'm not sure I've actually ever 180'ed so badly, but hopefully that gets it out of my system for next week!
With that error, guskov trounced me, and I just snuck in a half minute or so before Mark V.
Will write up in detail, because I haven't been doing much orienteering recently, so can stand to learn from each leg.
1- Undecided - saw the low trail, thought that looked nice, then kind wimped out about reclimbing contours. So stayed high and ran into an 'erased' trail - meaning it is (mostly) erased in the terrain and also (mostly) erased on the map. Ok, but probs the low trail is fastest
2- Up and over on bearing, then I hesitated becasue it looks like left reentrant was circled, but control was in the right reentrant, went down to check and my code, so punched.
3- Trail run, I turned off well.
4- Trail run, but I probably put too much effort into skirting the Crazy Hilda's Halloween House (= OOB).
5 - Trailed it again, after looking at some thick veg on the edge of the field.
6 - A bit thick at first, I found decent ways through though, then the most gorgeous and interesting bit of map! Nobbly and open!
7 - Hesitant, becuase I wasn't 100% sure I'd found the marsh crossing I wanted, but then other features lined up, so I had to have. Approaching control, didn't sense things lining up for awhile, so remained hesitant.
8 - Ug. So this time, I didn't find the marsh crossing I wanted to, so was initially confused, and so the going-south plan didn't work. Then something happened, and Aha! I figured out I had to go north??? except, I didn't... so I ran off the map. Took awhile to realize and then battled across a marsh to get back on the map. Phew.
9- Yeehaw, found the helpfully-marked-on-map new trail.
10- Went left of immediate marsh- maybe right was more direct?
11- Stayed on ridge, some running into thorns, ran through the graveyard... it wasn't marked OOB...
12 - Went on big trail and then in.
13 - Run, run, run, and then I missed the control because it was not right adjacent to stream-ditch as marked on the map. So went too far and then returned with a more-looking-up-and-around approach.
14 - More running, took the road, although I didn't get out to it very well, tried to cut a corner but it was thick green stuff.
QuickRoute
Very, very happy that both my ankle and toe survived with no extreme pain upon dorsiflexion, woo! Had a great time out there, but I had a bonus adventure doing a 180 degree error that led me of the map and totally, totally confused. I'm not sure I've actually ever 180'ed so badly, but hopefully that gets it out of my system for next week!
With that error, guskov trounced me, and I just snuck in a half minute or so before Mark V.
Will write up in detail, because I haven't been doing much orienteering recently, so can stand to learn from each leg.
1- Undecided - saw the low trail, thought that looked nice, then kind wimped out about reclimbing contours. So stayed high and ran into an 'erased' trail - meaning it is (mostly) erased in the terrain and also (mostly) erased on the map. Ok, but probs the low trail is fastest
2- Up and over on bearing, then I hesitated becasue it looks like left reentrant was circled, but control was in the right reentrant, went down to check and my code, so punched.
3- Trail run, I turned off well.
4- Trail run, but I probably put too much effort into skirting the Crazy Hilda's Halloween House (= OOB).
5 - Trailed it again, after looking at some thick veg on the edge of the field.
6 - A bit thick at first, I found decent ways through though, then the most gorgeous and interesting bit of map! Nobbly and open!
7 - Hesitant, becuase I wasn't 100% sure I'd found the marsh crossing I wanted, but then other features lined up, so I had to have. Approaching control, didn't sense things lining up for awhile, so remained hesitant.
8 - Ug. So this time, I didn't find the marsh crossing I wanted to, so was initially confused, and so the going-south plan didn't work. Then something happened, and Aha! I figured out I had to go north??? except, I didn't... so I ran off the map. Took awhile to realize and then battled across a marsh to get back on the map. Phew.
9- Yeehaw, found the helpfully-marked-on-map new trail.
10- Went left of immediate marsh- maybe right was more direct?
11- Stayed on ridge, some running into thorns, ran through the graveyard... it wasn't marked OOB...
12 - Went on big trail and then in.
13 - Run, run, run, and then I missed the control because it was not right adjacent to stream-ditch as marked on the map. So went too far and then returned with a more-looking-up-and-around approach.
14 - More running, took the road, although I didn't get out to it very well, tried to cut a corner but it was thick green stuff.
QuickRoute
Orienteering 23:01 1.59 mi (14:29 / mi) +34m 13:34 / mi
ahr:136 max:158 10c
Control collecting. Chatted more before and after!
5 PM
Note
Post-SMOC meet, mosied over to IKEA. Mmmmm swedish meatballs. And a new dresser and bookshelf, which will do the immediate rounding-out of apartment. Next mission is to assemble them... for another day.
Saturday Oct 13, 2012 #
9 AM
Running 1:08:00 9.0 mi (7:33 / mi)
Ooh, so goofmuppeted this morning. Last night, I looked up and saw that the NEOOC night-o was a good 3h drive away and decided I wasn't quite up for that, given recent long drive from Poughkeepsie and the very-soon long drive to NAOCs. So I decided to go to a local 5k instead. Except, whoops, it's tomorrow...
So ran at Wildwood instead, did my tempo. 2 x 15 min, with sometime in the later half off-trail, trying to keep tempo intensity but running through the woods. The woods are really open so this is kinda possible. I think I'll know Wildwood like the back of my hand after 2 years here in Toledo.
So ran at Wildwood instead, did my tempo. 2 x 15 min, with sometime in the later half off-trail, trying to keep tempo intensity but running through the woods. The woods are really open so this is kinda possible. I think I'll know Wildwood like the back of my hand after 2 years here in Toledo.
Drills 9:43 [2]
Normal running drills. I so hope that both these and the ankle drills are helping the ankle strength get up to snuff!
Friday Oct 12, 2012 #
6 PM
Running 26:12 2.17 mi (12:04 / mi) +28m 11:37 / mi
ahr:133 max:158
Wee little run around the neighborhood. Listened to two Moth podcasts.
Strength 14:01 [1] 0.0 mi +1m null / mi
Core!
Thursday Oct 11, 2012 #
5 PM
Rollerskiing 1:03:44 8.2 mi (7:46 / mi) +46m 7:38 / mi
ahr:125 max:165
Physics colloquium today was about shooting lasers into car engines made out of glass so you can see how they work. Pretty cool. Given by a guy that now works for GM, just finished a MechE PhD last year. You get the lasers to reflect off tiny droplets of oil, take very high time-resolution pictures, then reconstruct how the air must be flowing using the oil droplets as test particles. Cool stuff. Also, if your car engine misfires at all, it's not meeting EPA standards. So they have to engineer that stuff well, the mission is to make the combustion engine even more efficient.
Anyways, afterwards went for a tour de Ottawa Hills, doing specific strength exercises here and there. It's a small neighborhood. I saw: 1) one of my two bosses, 2) the colloquium speaker 3) my officemate + son. The last set isn't really that surprising, as I live across the street for them, but still, small town times in the big city. =)
Anyways, afterwards went for a tour de Ottawa Hills, doing specific strength exercises here and there. It's a small neighborhood. I saw: 1) one of my two bosses, 2) the colloquium speaker 3) my officemate + son. The last set isn't really that surprising, as I live across the street for them, but still, small town times in the big city. =)
Drills 8:34 0.35 mi (24:29 / mi)
ahr:136 max:156
Ankle plyos! Go, go ankle strength!
Wednesday Oct 10, 2012 #
5 PM
Running 24:14 2.62 mi (9:15 / mi) +21m 9:02 / mi
ahr:127 max:157
Running to Wildwood, reading a map of Spackman Creek. Oooh, 1:15 is hard... magnifier please!
Orienteering 27:26 1.86 mi (14:45 / mi) +12m 14:28 / mi
ahr:119 max:139 13c
Yeehaw! Orienteering in Toledo! =) Thanks much to cedarcreek for processing the Lidar through Jagge's software to make the map. It worked, for the most part. Noticeably absent were the trails, but it kinda made it more challenging to find the contour features that I had circled, so better training.
The woods are nice and open, except right on the edges of open areas. There are bunches of benches, plus some rootstocks that could be put on the map in addition to the trails and it would be fine to use for orienteering.
The woods are nice and open, except right on the edges of open areas. There are bunches of benches, plus some rootstocks that could be put on the map in addition to the trails and it would be fine to use for orienteering.
Running 28:56 3.29 mi (8:48 / mi) +3m 8:46 / mi
ahr:133 max:168
A few 30 second speeds on the way back, and more map reading. Kept checking my Garmin for the pace while map reading, surprisingly hard to keep below 10 min/mi, jeez, I need to work on this!
Drills 7:56 0.53 mi (14:58 / mi)
ahr:137 max:150
Normal running drills.
Strength 6:51 [1] 0.0 mi
Hammies + pushups!
Tuesday Oct 9, 2012 #
6 PM
Rollerskiing 57:54 8.17 mi (7:05 / mi) +80m 6:53 / mi
ahr:124 max:163
And a little rollerski putter around the neighborhood. In search of hills, did a few speeds here and there. A nice eve, and it is suitable to rxc around Ottawa Hills, even if it's not the most fascinating. A few hills even have wee steep sections where V1 is applicable!
Drills 6:53 0.25 mi (27:33 / mi)
ahr:130 max:155
Hippity-hop, ankle drills! My officemate's kid watched as he took their dog out across the street, wonder what he thought...
Strength 14:01 [1] 0.01 mi (23:29:51 / mi)
Abs + back + SJJs, while listening to NPR talk about eating culturally-gross food. So for us here in the US, eyeballs and crickets and what not, but from Asia, apparently cheese is pretty gross... I guess, when you think about it, it is in away. Animal secretion that you inject fungus into and then wait until it's stinky. But mmmm delicious!
Monday Oct 8, 2012 #
5 PM
Running 1:04:14 7.85 mi (8:11 / mi) +76m 7:57 / mi
ahr:136 max:155
Made it back to Toledo! Ian and I drove starting at 4.30pm yesterday from Poughkeepsie and made it to Toledo at about 1.30pm today. A peaceful, non-eventful drive with a 10' UHaul and basically everything I own.
After unloading and starting some laundry, headed out to Wildwood to show Ian my new territory. Except we landed at a parking lot I'd never been to before, so was a little more exploratory at the beginning... =) A nice run, good running temp, bunches of xc kids and dog walkers and normal joggers out. Possibly also Toledo's elite running group who sped by at some point...
After unloading and starting some laundry, headed out to Wildwood to show Ian my new territory. Except we landed at a parking lot I'd never been to before, so was a little more exploratory at the beginning... =) A nice run, good running temp, bunches of xc kids and dog walkers and normal joggers out. Possibly also Toledo's elite running group who sped by at some point...
Sunday Oct 7, 2012 #
Event: Hudson Highlander XVII
12 PM
Orienteering 1:16:19 4.31 mi (17:42 / mi) +232m 15:10 / mi
ahr:116 max:166 27c
Playing at Blue Mountain! Great to be out in the woods. And they are such loooovely woods!
I was putting up streamers for the pre-NAOC camp along with Ian and Alex, I had the middle clump of 27 controls. A small ankle crunch though, just while trail running and looking at my map.... boo! So I can run in the woods, but have to be very careful about where I put my feet. The plan might be to stop for map reading and then just try to book it, while paying attn to foot placement at NAOCs.... hm.
I was putting up streamers for the pre-NAOC camp along with Ian and Alex, I had the middle clump of 27 controls. A small ankle crunch though, just while trail running and looking at my map.... boo! So I can run in the woods, but have to be very careful about where I put my feet. The plan might be to stop for map reading and then just try to book it, while paying attn to foot placement at NAOCs.... hm.
Saturday Oct 6, 2012 #
Rollerskiing 1:18:37 18.7 km (4:12 / km) +231m 3:58 / km
Woo! And in Poughkeepsie after an early morning flight from Cleveland to Detroit (note: this doesn't make sense) then to Newburgh,w here I was picked up by dad and then dropped of at the nearest UHaul station. Project Move underway!
The ski was great, after a ski was expertly convinced by Alex to glide better. Double poling around the Smith-Didell loop with the bike path in between. Bike path is lovely smooth rollerskiing!
The ski was great, after a ski was expertly convinced by Alex to glide better. Double poling around the Smith-Didell loop with the bike path in between. Bike path is lovely smooth rollerskiing!
Friday Oct 5, 2012 #
7 AM
Running tempo 1:14:45 9.76 mi (7:40 / mi) +72m 7:29 / mi
ahr:149 max:173
Morning tempo in Wildwood! 2 x 15 min, a good run. The red trail is the hilliest, has a section that kind of rolls, but the blue loop has the best continuous hill on it. It was just slightly drizzling and after the sun came up, there was an awesome full rainbow and a very faint double. Neat!
Thursday Oct 4, 2012 #
6 PM
Running 23:22 2.42 mi (9:39 / mi) +27m 9:20 / mi
ahr:133 max:151
Mmm, and time sucked away by jumping car battery + deciding with it recently jumped it would probably be a good time to do my shopping run. Soooo scooted out for just a short run, absolutely lovely afternoon!
Drills 7:59 0.54 mi (14:47 / mi)
ahr:129 max:146
Normal running drills, calves seem kinda tight.
Strength 2:47 [0] 0.0 mi
ahr:81 max:88
Twice through sets of 12s on hammie exercises- spaced out on 3rd set, whoops!
Wednesday Oct 3, 2012 #
7 AM
Rollerskiing 57:55 6.55 mi (8:50 / mi) +34m 8:42 / mi
ahr:123 max:159
Morning specific strength. Starting at pretty dark still. The hill on Riverside works, but does get busy as 8 approaches - school or work start time, I guess. Still, no stop sign at the bottom of the hill, so at least it's clear what I and all the cars will do, so it is definitely safer than campus hill.
5 x triceps, single-stick, no poles and double pole
5 x triceps, single-stick, no poles and double pole
Tuesday Oct 2, 2012 #
3 PM
Running 54:28 5.55 mi (9:49 / mi)
ahr:131 max:175
Hills, Toledo-style = treadmill times.
Holy moley. Treadmills can be vicious. I mean, I guess I was never maxing out HR-wise, but it hurt for sure and there was no scenery flying by to take my mind off things nor wind to help my sweat actually be effective.
Anyways, 5 x 3 min. I tried the first one at 6.4 mph (=9.22 min per mile) at elevation (whatever measure that is?) of 15. I barely made it. Gripped the hand rails at 3 min exactly and lunged for the slow down button. Ok, so after that, the other three were at the same speed, but more manageable inclination of 10.
A good workout, but I'm not dying to repeat it. I guess it or something related is probably a good thing to do though...
Holy moley. Treadmills can be vicious. I mean, I guess I was never maxing out HR-wise, but it hurt for sure and there was no scenery flying by to take my mind off things nor wind to help my sweat actually be effective.
Anyways, 5 x 3 min. I tried the first one at 6.4 mph (=9.22 min per mile) at elevation (whatever measure that is?) of 15. I barely made it. Gripped the hand rails at 3 min exactly and lunged for the slow down button. Ok, so after that, the other three were at the same speed, but more manageable inclination of 10.
A good workout, but I'm not dying to repeat it. I guess it or something related is probably a good thing to do though...
Strength 3:00 [0]
weight:151.6lbs
Woo! And there's a flamingo hemisphere at the Rec Center. So did my flamingos. Score!
Weight is post-workout on the electric scale there.
Weight is post-workout on the electric scale there.
Monday Oct 1, 2012 #
7 AM
Rollerskiing 59:08 8.96 mi (6:36 / mi) +58m 6:28 / mi
ahr:127 max:154
Morningski! Sun a'rising out at pretty much the beginning of 'useful daylight'. (Still strange to be on the W side of a timezone!) Anyways, new addtion = vest, winter is coming...
Alternating 10 mins of no poles, double pole, normal skiing, with some mini-speeds thrown in for fun. Tried the paved loop in Wildwood that Neil and I tried so hard to avoid running on. Turns out, it's great for rollerskiing, woo! And it has some gentle grades, better at least than the bike path. It is a bit busy- some folks seemed entertained by my skiing-like antics out there, while others didn't budge from their morning grump mode. Ah well.
Alternating 10 mins of no poles, double pole, normal skiing, with some mini-speeds thrown in for fun. Tried the paved loop in Wildwood that Neil and I tried so hard to avoid running on. Turns out, it's great for rollerskiing, woo! And it has some gentle grades, better at least than the bike path. It is a bit busy- some folks seemed entertained by my skiing-like antics out there, while others didn't budge from their morning grump mode. Ah well.
6 PM
Running 6:00 [1] 0.55 mi (10:55 / mi)
Wee little jog to wake up the legs before drills.
Drills 6:30 [2]
Ankle plyos - hopscotch, mogul jumps, twist jumps, sumo jumps and added some one-log hops to round it all off. Goal is to strength ankle so it doesn't get to the position where it crunches the bone! It is feeling less and less sensitive and no crunches since the one three weeks ago up in Michigan. Optimistic, but will be keeping the careful. =)