Training Archive: MDeVollIn the 7 days ending 2008-04-06:
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Sunday Apr 6 | ||
| Passive Stretching (Recovery) 30:00 [1] | |
| 30 minutes of stretching and massage in the morning. Legs and hips a little tight this morning. | ||
| XT--Biking 41:00 [3] | |
| Beautiful day for a bike ride. Tried out riding to work, to see how long it would take to commute if and when I could. I'm not sure what would be the best way to go, and I'm leary of riding on streets (mountains are safer, I figure), especially Delmar and Big Bend (not much of a shoulder and some bad drivers during rush hours).
Tried Gannon to Jackson to Balson/Vernon to Kingsland over to Melville and up to campus. 20:07 Then on the way back I tried Forsyth to Big Bend to Wydown to Hanley to Forsyth to Center over to North-and-South to Gannon and home. 20:56. Between the two would go with the first, as safer. Did not like riding through Clayton. Anybody have any better ideas for getting from Delmar and Old Bonhomme to Wash U? | ||
| C • sounds like a good way, exc... 2 | ||
| Map hike 20:00 [1] | |
| 20 minute map hike in Forest Park with the kids. Drew a couple of maps from Steinberg Ice Rink to the bridge over Forest Park Parkway. I drew icons for 5 special items, and on the top of the map drew 5 squares, numbered 1 through 5. As they found each item (building, bridge, boulders, big island, junction) they punched a whole in the square. As a reward we went to McDonald's! A fun morning. | ||
| C • ok - mcdonalds is a reward?... 4 | ||
Saturday Apr 5 | ||
| Note | |
| Beaumont Scout Ranch O-Meet | ||
| Orienteering race 1:41:11 [4]*** | |
| spiked:11/11c | ||
| Red course with orange skills, legs, and lungs.
Control 1 4:17. Ran from start point to the chapel, then countoured and ran up the re-entrant. It would have been easier on the legs to follow the trail from the chapel and drop down to the control, but I couldn't see an obvious attackpoint and went for the sure thing for control 1. First of many hills to climb today Control 2 4:00 (estimated; forgot to stop the watch) East over the hill, fast over the spur, the slowly down the reentrant. Found pit fairly quickly. Control 3 17:47 What a mess. Started fine, with another climb, though went East rather than Northeast and found myself running North along a trail with a rather odd obstacle course (didn't have to run through it, but saw it to the side). Quickly found the major East-West trail, traveled East, and dropped down into the re-entrant to find the control. But it wasn't where I thought it would be! I vastly underestimated how far it was along the re-entrant, second-guessed myself, and went back to the last place I knew where I was. I think I also psyched myself out because I saw a guy running about a minute ahead of me take a different route, and though I stuck with mine, I had a nagging suspicion I chose the wrong way. I didn't. I just didn't go far enough. So I headed again, with a different attackpoint, and again underestimated its distance, but finally found it while walking along telling myself over and over "I know it's not this far, but I'll just check what's a little ahead." Then I found it. Control 4 4:16 Recuped and ran up to the major trail running SW, then SW, then the minor trail E around the re-entrant to the strange Earthbank pit. Control 5 7:41 Back W along minor trail, then S along major N-S trail, looking for re-entrant tight along W side and rise to the right. Found it quickly, then down the re-entrant. Found it! Doe! Not mine. Headed down again, then second guessed myself. Saw one behind me, so ran back to check. De! Same one I looked at before. Looked more closely at the map to find a catching feature (essentially if I got to the point where the re-entrant widened and flattened significantly, I'd gone too far). Made quickly down, then found mine. Control 6 13:25 A long route. I took the safe, but longer, way, and ducked down S to the long open area running E-W, which would have been great, if it weren't so muddy. Made decent time moving W, then even better time moving S. Looked for open field. Scanned horizon and saw hill top near where the next control was, and made way through stream (after hesitating and looking for dryest way over--still sogged my shoes) and S up the re-entrant to the rock face and my control. Control 7 19:00 (estimated; forgot to mark time, but did for next one) Up a brutally steep hill. Ended up on hands and feet, doing an elephant walk up-hill run that reminded me of all the down-ward dogs I've been doing with my Rodney Yee video. Bolted down the hill, so fast that by the time I got to the bottom I had to spend a good minute reorienting myself. I'd hoped that I'd find the stream and follow the right-hand split without having to do any compass work, but the valley was so full of gullies and the stream was so full of wiggles that I had to use the compass, a few times. Finally I figured out my route, a long one, and moved. I was looking for the stream to take an abrupt right, and I knew that if I started climbing I missed the control, so I ran and walked fast without much checking of map. I noticed the land climbing ahead at about the same time that I found a gurgling creek going abruptly right. Fairly quickly I caught the control out of the corner of my eye, and got it. Control 8 8:51 Lost a lot of time on this one. I carefully went up the hill, aiming off to the right, knowing I'd catch a N-S path, head S, get into a saddle, and move into the re-entrant. Then I ran into a guy on my route who started asking me I knew where I was. When I said yes, he came back and wanted to know if I'd share. I didn't want to be a jerk, but didn't want to tell him. So I said, I don't really know. But by that time I lost my place and wasn't sure which saddle or reentrant I was looking at. I was pissed. I headed back to the last place I was sure of, and did it again. Would have got this one in half the time. Control 9 9:37 Lost some time on this one too because a second guy asked me where I was on the way out of this control. He was still looking for 7. Ironically, he was the same guy I watched go a different direction than me on 3, and who I let worry me. Lost my bearing again, headed up the wrong hill, and found myself on a spur that I expected to have a trail, but nope. By the time I relocated, I saw I'd have to backtrack to get to the trail I wanted. Moved quickly then, looking for a split in a trail. I kept my eye on the passing landscape, and I was surprised when I saw no split where I expected one. I saw a long N-S re-entrant open to my right, and headed W and found the control pretty quickly. Then back up the hill again. I cursed the hill, then checked myself. Over and over I said to myself, "The hill will make me stronger." I was glad to be back up that one. Control 10 12:55 By the time I got to the top of the hill, I expected to be at the NS re-entrant, but it all looked wrong. I think being so tired was a blessing because there was no way I was going to run down it if it was wrong, and I'd have to come back. I spent a couple minutes relocating and figuring I'd come up S of where the trail split on the map is shown, and I moved pretty quickly to the correct one. Did another "Doe!" as I slid on my butt down an earthbank to get the next control, only to find it wasn't mine. Kept moving till I found it. Control 11 6:24 Headed north along trail till the hill to the right dropped, then contoured, but somehow still came N of the contour. Used the open field and little shelter to get my bearing, and moved S till I saw the control, and made my last climb of the day to get it. Finish 2:58 A short run, but a little complex with no direct route for the last 450 meters. Ran cautiously for the first 200 yards, but when I saw where I was I ran as hard as I could to the finish. Not much in the gas tank at that point. | ||
| Running warm up/down 10:00 [2] | |
| Yard Work 30:00 [2] | |
| Yard work this afternoon. Digging a small 30 foot trench to put in some edging so mulch and acorns stop washing into the yard. | ||
| Yard Work 1:13:00 [1] | |
| Put in the edging, put down mulch and raked it, put down grass seed along the edging (yard side, of course), watered it. | ||
| Orienteering race 10:00 [5] | |
| At least 10 minutes of the 1:51:11 race at an unsustainable level. | ||
Red - Splits | ||
Friday Apr 4 | ||
| Walk 20:00 [1] | |
| Core Training 5:00 [2] | |
| Active stretching | ||
| Strength Training 15:00 [4] | |
| pull ups, push ups. ya know. | ||
| Core Training 10:00 [4] | |
| Abs | ||
| XT--Biking 30:00 [2] | |
| stationary bike. ankle feeling better and should be ready for tomorrow's race. Need to get on the real bike soon. | ||
| Armchair Orienteering 15:00 [0] | |
| Reading Beaumont one last time before the race tomorrow. Did it on the stationary bike to practice reading the map while exercising, to exercise the brain under some physical duress.
Not quite armchair orienteering, but spent the second half of the bike ride reading "Soft Power," also to work the brain while exercising the body. Have to believe there's some value in thinking and processing ideas while exercising. | ||
Thursday Apr 3 | ||
| Passive Stretching 10:00 [1] | |
| Tai Chi 15:00 [1] | |
Wednesday Apr 2 | ||
| Power Yoga 30:00 [2] | |
| Felt really good this morning, with warrior poses stretching out the band along the outside of my ankle (which is still sore). Keeping an eye on it. | ||
| Armchair Orienteering 20:00 [0] | |
| Reading Beaumont O-meet map from last year (or year before ... not sure), planning for likely routes between controls with eye toward good attackpoints, handrails, and catching features.
Tried a new idea today. With over 30 controls scattered over the map, I could tell (and remember) that I wouldn't be able to get them all ... so which ones to get in order to get as many as possible in a limited amount of time? By the naked eye it's hard to see which cluster most closely together (keeping in mind, of course, elevation changes which might make two that appear close together actually further apart.) So I took a clear plastic cup and put it on top of the map, moving it about to see what would be the highest number controls I could capture in the cup at one time. I maxed out at 7 controls in two different cirlces. And those circles were contiguous (one of the 7 from each spot overlapping), making a peanut shape. I noticed also no particularly difficult or unusual elevation gains in that peanut, so that in theory I should have been able to get 13 controls in the shortest amount of distance possible. When I moved the cup away and looked again at the map, to see if that peanut shape would stand out to me as an obvious area of closely clustered controls, I have to say that I strained hard to see it again, and other close controls would drag my eye away from it. The peanut also laid diagonal across an intersection of two major roads, so that I think that the linear features of those roads tempted me to divide the map into squares and look within those squares for controls to get. This, of course, led to finding fewer controls within a given area. In short, it was hard to see the peanut because of ways I'm predisposed to look at a map. I think I'll bring my plastic cup to the O-meet this weekend, assuming of course it's an o-meet and not a route course, and that I can find it ; ) | ||
| Note | |
| Identified sore tendon as peroneal tendon:
from http://www.footphysicians.com/footankleinfo/perone... "What are the Peroneal Tendons? A tendon is a band of tissue that connects a muscle to a bone. In the foot, there are two peroneal tendons. They run side-by-side behind the outer ankle bone. One peroneal tendon attaches to the outer part of the midfoot, while the other tendon runs under the foot and attaches near the inside of the arch. The main function of the peroneal tendons is to stabilize the foot and ankle and protect them from sprains. Types of Peroneal Tendon Injuries Peroneal tendon injuries may be acute (occurring suddenly) or chronic (developing over a period of time). They most commonly occur in individuals who participate in sports that involve repetitive ankle motion. In addition, people with higher arches are at risk for developing peroneal tendon injuries." I definitely have high arches and my ankles felt sore along this tendon after a long run. I'm continuing to ice and will replace a run tomorrow with bike. Definitely not an injury, but don't want it to become one either. | ||
| Strength Training 20:00 [4] | |
| 20 minutes upper body strength training -- lots of push ups and pull ups. | ||
| Core Training 10:00 [4] | |
| 10 minutes ab work | ||
Tuesday Apr 1 | ||
| Walk warm up/down 10:00 [1] | |
| Passive Stretching 5:00 [1] | |
| Running (Moderate pace) 30:00 [3] | |
| Early morning run. A cool windy morning. Up and out the door by 5:15. 5 minute walk to warm up. Ankles still stiff and sore, but moderate paced jog warmed them up and they gave me no complaints. Ran a shortened version of the UCity 10K route, going up Old Bonhomme along Ruth Park, then across to Blackberry to Hanley to Shaftesbury. Passed a racoon, and a cat, sitting 10 feet from each other and facing the street, disregarding the other. The racoon observed me, then dipped its food in a puddle and ate. Aimee would have smiled. Her favorite piece of pointless trivia is that racoons always dip their food in water because they have no salivary glands.
Hung a right at UCity High, past Jackson Park (some call it Mooney Park, but it will always be Jackson Park to us). West down Delmar, across Hanley, across North and South, to the top of the hill. Then a 5 minute walk home, and 5 minute stretch, especially for calves, achilles, and ankles. Saw 10 runners, 2 dog walkers, and 1 walker. | ||
| Armchair Orienteering 15:00 [0] | |
| Reading Beaumont. | ||
Monday Mar 31 | ||
| Active stretching 30:00 [1] | |
| 30 minutes of yoga, with lots of stretching for back and hamstrings.
Ankles tight this morning in the tendons running vertical along the outside. Iced each for 5 minutes during breakfast, and took some ibuprofen. | ||
| Walk 40:00 [1] | |
| 20 minute walk from Village parking garage to Brookings office. Took the long route, up Big Bend and down Forsyth to Hoyt and up the stairs. A nice day, even a little warm. Buds are out. Spring is here.
At end of day, 20 minute walk from office to S40 for advising meeting, then to the Village parking lot. | ||
| Note | |
| (rest day) | ||