Tuesday Oct 30 |
 | Power Yoga warm up/down 7:00 [2] | |
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| Running intervals 30:00 [3] | |
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| Great run! 30 minutes with 8 brief acceleratiosn (50-100 meters each). |
| Walk tempo 5:00 [1] | |
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| 5 minute cooldown walk. |
| Walk 20:00 [1] | |
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| 10 minute walk to car, 10 minute walk back. |
Monday Oct 29 |
| Power Yoga 12:00 [2] | |
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| 12 minutes of Movement Prep A+B in the morning. |
| Core Training 20:00 [3] | |
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| 20 minutes of core, focusing on hips, core, and shoulders, along with some pullups and push ups. |
| Walk 40:00 [1] | |
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| 10 minute walk to car from garage, 10 minute walk back.
20 minute walk at lunch. |
Sunday Oct 28 |
| Orienteering race 40:00 [4]** | |
| spiked:9/9c |
| Race at St. Francois State Park, orange route.
I was happy with my race. I spiked all the controls, with about half spiked with no trouble and according to plan.
The other half for the most part gave little trouble, but more than it probably should have. Essentially I can write off the mistakes to (again) losing place on the map, though the problem was not going off track, but not realizing exactly how far I'd gone in a particular direction, three times over-running my attackpoint by 50 meters or so. Also I lost a lot of time on one (#7), since I confused a steep, but shallow re-entrant with a gully. Afterward, I saw the mistake I made. One thing I was glad about was that while trying to get my bearings on #7, I saw several orienteers heading up a trail alongside the steep reentrant, and also saw a building. Neither appeared on the map, but I didn't pay them too much attention, in line with my new interest in paying attention to terrain and not mutable things like buildings or trails. I'm glad I didn't worry too much about them, because I quickly found the gully I was looking for, spiked the control, and continued on.
According to the initial results, I think I came in third, with only a minute between me and second. With less time wasted, esp. at #7, I probably could have been the second place time, but first place evidently came in at 33 minutes. Holy s**t, I think I need to increase my fitness as well as improve my map reading on the move to beat a time like that.
Still, my goal was to beat 60 minutes or be within 25% of the winning time (whichever's more reasonable given the trail and conditions). And I just made it. 25% of 33 minutes is 8 1/4, so to be within 25% of the time I had to beat 41 minutes 15 seconds. That I did. So yeah for me. |
| Power Yoga 10:00 [1] | |
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| Warmup stretching before race. |
| Note | |
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| A long week, with two days of next to no training. One of my running days turned into a 25 minute ride on a stationary bike at 5:30 in the morning because a) I knew I had no opportunity to work out during the day and b) Aimee had already left for work for the day, and I couldn't leave the kids alone. I would have ridden longer, but they got up early that day.
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Saturday Oct 27 |
| Walk (Yard work) 1:00:00 [2] | |
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| An hour of yardwork. |
Thursday Oct 25 |
| Bouldering/Climbing 25:00 [3] | |
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| Stationary bike in the morning. |
| Walk warm up/down 30:00 [2] | |
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| 15 minutes to meeting, 15 minutes back, carting a load of books on the way there. |
Tuesday Oct 23 |
| Tai Chi 20:00 [1] | |
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| Stretching and tai chi in the morning. |
| Walk 20:00 [1] | |
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| 10 minutes to work from parking garage, 10 minutes back. |
| Walk warm up/down 17:00 [1] | |
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| 10 minute warmup, 7 minute cool down. |
| Running tempo 30:00 [3] | |
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Monday Oct 22 |
| Core Training 15:00 [3] | |
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| Morning core with 10 minutes stretching and 5 minutes shoulder core workout. |
| Walk 40:00 [1] | |
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| 10 minutes to work, 10 minutes to car
10 minutes to gym, 10 minutes back |
| Weightlifting 25:00 [4] | |
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| Back to the gym after a week off of the heavy lifting. Felt good today. For the first time I feel back on track. Not that I'm close to where I was when I was lifting often, but I managed to bench three sets of 145 at 6,6,7.
Focused on chest, with some shoulder and biceps. Finished with 5 minutes of non-stop core. |
| Core Training 5:00 [4] | |
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| lots of core. Torso twists with bar, physioball situps of all sorts. |
| Passive Stretching 15:00 [0] | |
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| Stretching last night, especially for upper-body. |
Sunday Oct 21 |
| Running long 1:00:00 [2] | |
| rhr:60 weight:180lbs |
| One hour long run at moderate pace. |
| Walk warm up/down 20:00 [1] | |
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| 10 minutes warmup, 10 minutes cool down. |
| Passive Stretching 20:00 [0] | |
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| stretching and massaging in the evening, mostly legs and hips. |
Saturday Oct 20 |
| Orienteering 30:00 [2] | |
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| 30 minute map hike at Forest 44 this morning while it was still dark. Focused on staying on the map and reading terrain, so I went slowly for the most part, but was able to work in jogs from time to time. Since it was still dark, it was also good practice for night navigation. I used the map from Thursday's run and located the spots where controls 3 and 4 (out of 5 total) would have been. All in all a good practice session. And a beautiful morning to be out (high 40s, crisp, no clouds, brilliant stars). |
| Core Training 20:00 [3] | |
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| When I got home from orienteering, stretching and core training, with focus on core and hips. |
| Core Training 20:00 [3] | |
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| 20 minutes of chopping logs. Great for core and forearms. |
Friday Oct 19 |
| Core Training 15:00 [3] | |
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| Core in the morning with focus on core and hips. |
Thursday Oct 18 |
| Walk 40:00 [1] | |
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| 10 minutes to work from parking garage, 10 minutes back
10 minutes to gym, 10 minutes back |
| Orienteering race 30:00 [3] | |
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| 30 minutes of running on night nav orienteering with Carol's Team. DNF. I made good time to my attack point, but perhaps because it was my first night navigation, or because major trails appeared on the ground that weren't on the map, I became thoroughly disoriented on the way to control 1. After losing considerable time, knowing that I really could get to control two after knowing where I was, and considering that the few others who were racing were probably well on their way, I decided against forging ahead and making everyone wait, took a safety route back to the trailhead, and called it a good night of trail running. Let's just call this a very instructive race. If nothing else, I learned I need to follow the terrain, not the trails, since the terrain changes very little, but trails come and go. |
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| C • Quick on the pickup 4 |
Wednesday Oct 17 |
| Core Training 20:00 [3] | |
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| Core, shoulder, and hip workout this morning. |
| Running intervals 30:00 [3] | |
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| 30 minute run with 8 brief accelerations. |
| Walk 10:00 [1] | |
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| 5 minute brisk walk for warmup, 5 minute for cooldown. |
Tuesday Oct 16 |
| Tai Chi 20:00 [1] | |
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| Good day today, but without much chance to workout. I woke up feeling sore, so I kept it gentle with yoga, stretching, and silk reeling exercises to loosen up the body. Spent the day attending and volunteering at a conference, then went straight out to dinner with the boss and some colleagues (excellent dinner at Luciano's), and got back home in time to put the kids to sleep, meditate, and get a good night sleep myself. |
Monday Oct 15 |
| Tai Chi 15:00 [1] | |
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| Walk 40:00 [1] | |
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| 10 minutes to work, 10 minutes to car; 10 minutes to gym, 10 minutes back |
| Weightlifting 30:00 [4] | |
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| I had more in the tank today than I thought I would. I kept the weights light with high repetitions today to focus on muscle-endurance and core stength in the joints, especially the shoulder. At one point yesterday I stumbled and caught myself. I was glad I've been doing lifting and core workouts because I could feel the deep shoulder muscles strain for a moment but never pull. The thought flashed through my head, "that's why I do weight training." I live for the aggressive moments of orienteering. Some people have flying dreams. I have dreams of gliding uphill without losing my breath and bounding downhill, almost like skiing, with shoes for my skis and rocks for my moguls. Once in a while, I'm going to stumble. It's worth it.
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Sunday Oct 14 |
| Core Training 10:00 [2] | |
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| 10 minute warm up early this morning, around 5:00 a.m. |
| Orienteering race 1:08:00 [4]** | |
| spiked:7/7c |
| Friends of Rock Bridge Park Orienteering Meet, Oct. 14, 2007
http://rockbridge.missouri.org/O-Meet_2007.htm
Ran the orange route in 1 hour, 7 minutes, 43 seconds. 7 controls all together.
What went well: good conditioning/pacing (never stopped because I was tired ... only to check map); good selection of attack points; did a better job keeping my place on the map (which doesn't mean I did a good job, per se)
What went poorly: lost place on map twice, both times when I decided to dead reckon my way to a spot I was sure I knew the location of, without a catching feature, handrail, or compass direction; both times a disaster. The first time was between controls 3 and 4. When I saw the fight was pretty tame, I decided to dead reckon my way straight across what I thought I would have to navigate around. I quickly lost my bearing, had to stop to identify a catching feature (a ruined fence ... lousy catching feature in retrospect, since I can never find the damned things), and then I did a lot of unnecessary zigging and zagging until I found the fence that got me back on track. Even then, I found the ruined fence because I put my foot through it.
Second disaster: after tagging 4, I found 5 and 6 quickly and easily. I knew all I had to do was backtrack to my attackpoint for 6 (across a terrace and down a hill), from where all I had to do was rough orienteering down two major trails. I got sloppy and decided that, rather than head to the attack point and take a 90 degree turn down my first trail,
I would cut off the corner and pick up the trail further down. I got completely disoriented and, not wanting to return back to my last known spot (up a hill) I kept dead reckoning until I found myself on a trail I recognized ... one way off base and in the wrong direction. I would have broken an hour if it weren't for that disaster.
Challenges for myself: do my long runs on a backcountry trail with a map to practice map reading on the run while keeping my place on the map;
next meet add some caution and patience and not dead reckoning without catching features and compass direction (or at least handrails).
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| C • Received medal for first pl... 1 |
Saturday Oct 13 |
| Core Training 20:00 [3] | |
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| Tai Chi 10:00 [2] | |
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Friday Oct 12 |
| Core Training 25:00 [3] | |
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| 20 minutes in the morning of active stretching, especially for hips and lower body.
Later, after weightlifting, 5 minutes of core work. |
| Walk 40:00 [1] | |
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| Parked far enough from work to get a 10 minute walk in to work, and back to the car. Later a 10 minute walk to the gym, and back. |
| Weightlifting 20:00 [4] | |
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| Weightlifting with emphasis on chest, shoulders, and biceps. Finished with 5 minutes of core. |
Thursday Oct 11 |
| Core Training 20:00 [3] | |
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| Core in the morning. |
| Running tempo 30:00 [3] | |
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| 30 minute run. Took it to the grass alongside the gravel trail as part of my new training focus--strengthening the legs, hips, ankles and improving elasticity in the same. I was surprised how much slower I ran on the grass, though I suspect it was caution on my part not to twist my ankle in a hole under the grass. My ankle rolled once or twice over unseen stones or (what we call at home) crapulence from a tree (gumball, acorn, what-have-you). Maybe I'll get faster with more strength in the ankles or more confidence. Anyway, a good run.
Also, I finally figured out my goal for this orienteering "season," which for me is October through March (my favorite time to be in the woods). I'm shooting to compete at one (maybe two, see how it goes) course-color higher than what I'm doing now. That means starting the season on an orange course and improving to compete at a green by March, if not sooner.
This Sunday I'm planning to run in Columbia, MO, and to use the results to get a sense of where I am as the season starts. |
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| C • Keep running orange 8 |
| Walk warm up/down 10:00 [1] | |
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| 10 minute walk to cool down. |
| Walk warm up/down 10:00 [2] | |
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| 3 minute brisk walk and 7 minutes active core stretching to warm up. |
Wednesday Oct 10 |
| Walk 40:00 [1] | |
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| 30 minutes walking throughout the day, 10 minutes to work, 10 minutes home, 10 to the gym, 10 back. |
| Tai Chi 20:00 [1] | |
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| 20 minutes of stretching and silk-reeling this morning to loosen up the body. Ended with some good relaxation, too. |
| Weightlifting 20:00 [4] | |
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| Back to the gym! I felt like a mole-rat digging through hard clay--tough going, with noticeable de-training. Ack. Anyway, it's good to be back to the gym. |
| Core Training 5:00 [3] | |
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| Lots of crunches of various types, plus a few super-man's. |
Tuesday Oct 9 |
| Running tempo 30:00 [3] | |
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| Morning run: felt great for first 20 minutes, then hunger set in and the last 5 minutes were a chore. Got to get a bite to eat before my next morning run. |
| Core Training warm up/down 10:00 [2] | |
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| Core stretching warm-ups for 10 minutes before my run. |
| Walk 20:00 [1] | |
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| Parked at the far end of campus to get in a 10 minute walk to work and 10 minute walk back. |
Monday Oct 8 |
| Walk warm up/down 10:00 [1] | |
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| 10 minute walk to campus this morning. |
| Core Training 20:00 [3] | |
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| Core with elasticity training. |
| Tai Chi 20:00 [1] | |
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| 20 minutes of tai chi and chi gong after a core warm-up. |
Sunday Oct 7 |
| Running tempo 30:00 [3] | |
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| Back to the workout! The last 10 days were a wonderful break, and during the last 5 days Aimee and I walked about 2 hours a day through the streets of Prague. Hard to call them a workout, since most walks were from a coffee house to a historic site to a bar, in that order or some other, and with all the heavy food, coffee, and beer, I'd say I equalled out to a zero-sum workout for the week. But so wonderful to sleep in and relax!
Yesterday was a rude awakening to the legs, and returning from relaxing in 60 degree highs to a run in 90 degree weather was hard. |
| Walk warm up/down 20:00 [1] | |
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| 10 minute warm up, 10 minute cool down. |