Training Log Archive: DWildfogelIn the 30 days ending Apr 30, 2012:
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Monday Apr 30, 2012 #
11 AM
Strength exercises 1:00:00 [4]
Core, hips, weights, theraband.
Sunday Apr 29, 2012 #
11 AM
Orienteering race 45:29 [5] **** 2.7 km (16:51 / km) +160m 13:00 / km
spiked:5/6c shoes: Integrators Orange
Indian Valley B-meet Brown course (the only advanced course offered). Based on the climb status, didn't figure I'd finish, but hoped to get at least a couple of legs worth of decent training. Once I got there and it was hot (80 degrees), sharpened my resolve not to over do it. Wound up doing the first 6 legs (of 9), and that was more than enough (should've stopped at 5). There of the legs proved to be good training. Made one mistake on the day, on 4 (not one of the legs I thought was good training), climbing 3 contours too much before seeing a clearing that alerted me to turn back down. Got so sweaty that after 40 mins couldn't see well out of my glasses.
Another reason I went out there today: George did his first orienteering course since his heart attack and subsequent transplant! A few photos are here.
Another reason I went out there today: George did his first orienteering course since his heart attack and subsequent transplant! A few photos are here.
Running warm up/down 20:00 [2] 1.5 mi (13:20 / mi)
shoes: Integrators Orange
Warm up: 1 mile in 12 minutes.
Cool down: Jogged a half mile back from #6 towards the finish.
Cool down: Jogged a half mile back from #6 towards the finish.
Saturday Apr 28, 2012 #
Note
(rest day)
Had a few friends over for my 65th birthday (though the actual day isn't until Monday). It was great that George, Leslie and Sarah could make it! And the weather warmed up just in time so we could hang out on the deck.
Friday Apr 27, 2012 #
Stretching 1:45:00 [1]
The usual weekly accumulation of morning stretching. (Had short sessions last weekend due to running early.)
10 AM
Strength exercises 1:00:00 [4]
Full sets of the usual exercises: weights, theraband, hips, core.
Leg strengthening 6:00 [3]
Experimented with upside-down "bicycling" in my ongoing quest to find some aerobic exercise that won't stress my achilles. Did 2 x ( 1 min bicycling, 2 min step ups). Stopped because my sore knee started to feel irritated, but this routine has potential: definitely got my heart rate up and me breathing harder than normal.
Thursday Apr 26, 2012 #
1 PM
Running (Easy distance) 1:23:49 [3] 7.47 mi (11:13 / mi)
shoes: Kayano XVIII
Skyline, with Louise. Stay behind her until the last half-mile. It was easy, though sometimes the slow pace made me feel that it would be easier if I could pick it up a little. It was chilly and blustery. Before running, I had a bad headache and started to feel nausea, so I took some ibuprofen and laid down for a while, after which I felt much better. My achilles hurt all the way.
We ran past my usual turn around point, the 8.18 mile marker, uphill to the 8.46 mile marker. Also, at the end, we tacked on the short end of the front of house loop. Louise's GPS watch got 7.31 for the distance, but the watch has been inconsistent a bit (getting different readings for the same run on different days), so I won't take that as gospel.
By coincidence, I missed the split at the same spot, just N of Marci's house, both going and coming.
**************************************|---------(1048)----------|
--------------129(1143)1312(1225)2538(711)3249(337)3626(226)3852(331)4232
8101(87)7934(1204)6729(1045)5641(633)5008(314)4654(154)4500(237)
**************************************|---------(945)----------|
Last half loop: (248)8349
"Usual" 6.66: 74:53 (Comparison: 72:32 on my own 5 weeks ago)
We ran past my usual turn around point, the 8.18 mile marker, uphill to the 8.46 mile marker. Also, at the end, we tacked on the short end of the front of house loop. Louise's GPS watch got 7.31 for the distance, but the watch has been inconsistent a bit (getting different readings for the same run on different days), so I won't take that as gospel.
By coincidence, I missed the split at the same spot, just N of Marci's house, both going and coming.
**************************************|---------(1048)----------|
--------------129(1143)1312(1225)2538(711)3249(337)3626(226)3852(331)4232
8101(87)7934(1204)6729(1045)5641(633)5008(314)4654(154)4500(237)
**************************************|---------(945)----------|
Last half loop: (248)8349
"Usual" 6.66: 74:53 (Comparison: 72:32 on my own 5 weeks ago)
Wednesday Apr 25, 2012 #
Note
(rest day)
Louise and I ran together Sat-Sun-Mon, and now we need a second day off. Might've been better to rest Mon and to have run Tues and t'm'w.
Tuesday Apr 24, 2012 #
10 AM
Strength exercises 1:00:00 [4]
Full sets: weights, theraband, hip, core.
Monday Apr 23, 2012 #
Note
Finally got around to posting some photos from the US Champs. Just a bunch of old guys gloating about their medals, but what-the-heck, got to enjoy it while you can ;-)
11 AM
Running (Easy distance) 39:38 [3] 4.0 mi (9:55 / mi)
shoes: Kayano XVIII
Lake Ranch Reservoir. Chilly, misty, breezy (i.e., not very nice!). Ran easily, with Louise. Body pretty tired, but Louise wanted to run today because she felt she wasn't able to run very much yesterday. My left hip (not that again!) and achilles were sore, but just took it easy, though the time was as fast as I was doing when I was trying harder a year ago - so that's progress!
----------------454(535)1029(505)1534(448)2022
3938(438)3500(538)2922(420)2502(440)
Note: Louise's gps device was over 5% short in it's mileage calculation.
----------------454(535)1029(505)1534(448)2022
3938(438)3500(538)2922(420)2502(440)
Note: Louise's gps device was over 5% short in it's mileage calculation.
Sunday Apr 22, 2012 #
9 AM
Running (Easy distance) 48:32 [3] 4.4 mi (11:02 / mi)
shoes: Kayano XVIII
Armstrong Redwoods Park. A bit chilly in the woods. Ran various places trying to find good places to run. Louise was hurting a bit, so ran back to the parking lot with her and then did another 10 minutes on my own. Felt pretty good. Could've done more if there was more time. Afterwards, my knee was fine and my achilles didn't even hurt that much: running on that redwood forest floor is nice!
Distance based partly on Louise's gps device, though I wonder how accurate that is under those giant trees.
Distance based partly on Louise's gps device, though I wonder how accurate that is under those giant trees.
Saturday Apr 21, 2012 #
10 AM
Running (Easy distance) 1:15:32 [3] 6.6 mi (11:27 / mi)
shoes: Kayano XVIII
Bodega Head. Absolutely gorgeous morning. There was fog as we drove along the coast from Jenner to Bodega Bay, but out at Bodega Head it was practically clear (we even got a little sunburn!). When we arrived, we saw a rainbow (actually, a fog bow) hanging just offshore. After running, we saw a whale and her calf swimming just beyond the nearby rocks.
We ran the "usual" 1.9 mile loop twice (the second time going out along the cliffs), then ran slowly (that path is a bit treacherous) to the Salmon Creek Beach Overlook and back, and then did the standard loop again in the reverse direction. Ran easily, mostly staying with Louise. My knee didn't hurt at all while running, and it was only a little sore afterwards. My achilles bothered me throughout the run and was quite sore afterwards.
The distance measurement was based on Louise's gps watch.
We ran the "usual" 1.9 mile loop twice (the second time going out along the cliffs), then ran slowly (that path is a bit treacherous) to the Salmon Creek Beach Overlook and back, and then did the standard loop again in the reverse direction. Ran easily, mostly staying with Louise. My knee didn't hurt at all while running, and it was only a little sore afterwards. My achilles bothered me throughout the run and was quite sore afterwards.
The distance measurement was based on Louise's gps watch.
Friday Apr 20, 2012 #
Stretching 1:45:00 [1]
The usual weekly (8 days in this case) accumulation of morning stretching. Didn't do as much as usual before Sat's and Sun's races nor on Monday.
9 AM
Strength exercises 35:00 [4]
Did weight, hip and core exercises. Ran out of time and couldn't do the theraband exercises.
Thursday Apr 19, 2012 #
11 AM
Running 15:55 [3] 1.5 mi (10:37 / mi)
shoes: Kayano XVIII
My knee is feeling better - as long as I don't lock it in a straight position (which might explain why walking irritated it so much while running on Sunday didn't). So, thought I'd give it a little test: jogged on the front-of-house short loop (4 times), slowly at first, building a little more speed, and finished with a full loop in 5:48, much better than expected. Iced it afterwards, and now, several hours later, it's a little sore, but not too bad. If I don't feel any worse, I'll try for a normal run on Saturday.
My legs, which felt so good these last couple of days just walking around, seemed noticeably tired, and my Achilles was sore - no doubt consequences of the three races over the weekend.
My legs, which felt so good these last couple of days just walking around, seemed noticeably tired, and my Achilles was sore - no doubt consequences of the three races over the weekend.
Wednesday Apr 18, 2012 #
11 AM
Strength exercises 45:00 [4]
All the exercises but only about 80% of the reps.
Can still feel a good deal of soreness in my knee, though it's certainly improving. Kind of afraid to push it, but I might try at least going for a walk tomorrow.
Can still feel a good deal of soreness in my knee, though it's certainly improving. Kind of afraid to push it, but I might try at least going for a walk tomorrow.
Tuesday Apr 17, 2012 #
Note
(rest day)
Monday Apr 16, 2012 #
4 PM
Walking 1:02:00 [2] 3.0 mi (20:40 / mi)
shoes: Kayano XVIII
Lake Ranch Reservoir, with Louise. Casual walk. After a mile, my knee starts getting worse. During the last mile, it really ached. By the time I got home it was killing me. Ibuprofen really helped, but this is a big concern.
I first hurt it during the Long Champs on Sat, when I stepped in a hole while trying to avoid some thorns and felt a shooting pain in my knee. Finished that race without any problem, noticed it warming up Sunday but it didn't bother me during the run. Sitting on the plane for so long going home made it pretty sore, but it wasn't too bad this morning, so I wasn't expecting this kind of irritation just from walking.
I first hurt it during the Long Champs on Sat, when I stepped in a hole while trying to avoid some thorns and felt a shooting pain in my knee. Finished that race without any problem, noticed it warming up Sunday but it didn't bother me during the run. Sitting on the plane for so long going home made it pretty sore, but it wasn't too bad this morning, so I wasn't expecting this kind of irritation just from walking.
Sunday Apr 15, 2012 #
11 AM
Orienteering race 55:36 [5] **** 3.2 km (17:22 / km) +85m 15:20 / km
spiked:2/13c shoes: Integrators Orange
US Champs Middle. (NOTE: Leg-by-leg details are in my split comments on AttackPoint. Also, my route is on the GAOC RouteGadget site.) Not a good day for me. I suppose I could invoke a lot of excuses for today: a third straight poor night's sleep, mugginess, getting torn to shreds by vines, not much emotion left after first two races, but the bottom line is that my focus wasn't there. I never really picked my way carefully, which could have enabled me to avoid vines and pick out the many available features. Kept trying to use the strategy that worked so well yesterday (namely, run hard, compass and pace count, look around if necessary when you get there), but that was inappropriate in this terrain, and I never adjusted. Charlie walked all the way and beat me!
Running warm up/down 9:00 [2] 0.75 mi (12:00 / mi)
shoes: Integrators Orange
Longer warm up than anticipated because we had to park so far away. Today got off to a bad start: went to get a bandaid for a cut on my hand from the first aid station. After much bumbling by the person staffing the station, got the bandaid but was late for my start. (Of course, it's my fault for not getting to the first aid station much sooner.) Had to jog faster than I wanted to the start, and by the time I got there had to go all the way to the map boxes. Still, I didn't feel rattled and it was actually a good warmup, so can't blame any of what followed on this.
Saturday Apr 14, 2012 #
12 PM
Orienteering race 59:55 [5] **** 5.91 km (10:08 / km) +40m 9:48 / km
spiked:8/11c slept:4.5 shoes: Integrators Orange
US Champs Long: 1st Place in M65. (NOTE: Leg-by-leg details are in my split comments on AttackPoint. Also, my route is on the GAOC RouteGadget site.) Ran surprisingly well, especially over the last several legs. Made me realize that I'd underestimated my conditioning on yesterday's sprint. The last two months of good training (relatively injury free for the first time in two years) must have made a difference.
Many people lost a lot of time on #6, which it was generally agreed was mis-mapped, being actually about 60m further from the river. Fortunately for me, I had realized during the first leg that I wasn't going to be able to identify the subtle details on the map, so I employed throughout a strategy of compass and pace count, see the big features, look around if necessary. That worked beautifully on most of the controls, probably saved me on #6 (the misplacement didn't bother me), and didn't hurt me too much on the other three I didn't nail (1, 3, 8) because in each case I was able to figure out which way I was probably off and so to go in the right direction to find the control.
Peter hurt himself twice while out on the course and was unable to finish, opening the possibility of a championship for the rest of us. I was fortunate to be able to beat a number of very good orienteers (Gord Hunter, Bob Putnam, Bill Cheatum, Charlie DeWeese, Jim Hall, Francis Hogle, among others) and quite unexpectedly win the Long.
Charlie re-injured his hamstring and bruised his toe by stepping in a hole, which was also the cause of Peter's injury. I also stepped in a hole, I think it was after leaving #6, and felt a shooting pain in my left knee. It didn't bother me the rest of the way, nor too much the next day, but stiffened up on the plane ride home and really hurt after a short walk on Monday.
Many people lost a lot of time on #6, which it was generally agreed was mis-mapped, being actually about 60m further from the river. Fortunately for me, I had realized during the first leg that I wasn't going to be able to identify the subtle details on the map, so I employed throughout a strategy of compass and pace count, see the big features, look around if necessary. That worked beautifully on most of the controls, probably saved me on #6 (the misplacement didn't bother me), and didn't hurt me too much on the other three I didn't nail (1, 3, 8) because in each case I was able to figure out which way I was probably off and so to go in the right direction to find the control.
Peter hurt himself twice while out on the course and was unable to finish, opening the possibility of a championship for the rest of us. I was fortunate to be able to beat a number of very good orienteers (Gord Hunter, Bob Putnam, Bill Cheatum, Charlie DeWeese, Jim Hall, Francis Hogle, among others) and quite unexpectedly win the Long.
Charlie re-injured his hamstring and bruised his toe by stepping in a hole, which was also the cause of Peter's injury. I also stepped in a hole, I think it was after leaving #6, and felt a shooting pain in my left knee. It didn't bother me the rest of the way, nor too much the next day, but stiffened up on the plane ride home and really hurt after a short walk on Monday.
Running warm up/down 12:00 [2] 0.9 mi (13:20 / mi)
shoes: Integrators Orange
Good warmup in the start area (plenty warm so it was easy to get loose, and my heel didn't hurt much - thank you, ibuprofen!).
No warm down to speak of (too excited about winning), though I did some good stretching after a while.
No warm down to speak of (too excited about winning), though I did some good stretching after a while.
Friday Apr 13, 2012 #
2 PM
Orienteering race 22:38 [5] *** 2.9 km (7:48 / km) +100m 6:39 / km
spiked:19/19c slept:3.0 shoes: Kayano XVIII
US Champs Sprint: 2nd Place, a distant 3 minutes behind Peter but nearly 2 mins ahead of the next competitors (Gord, Charlie). Solid run, no navigation errors (that is, always went where I intended to go), 3 small route choice errors (total :30). Finished very strongly; should have started running hard sooner. (NOTE: Leg-by-leg details are in my split comments on AttackPoint. Also, my route is on the GAOC RouteGadget site.)
Running warm up/down 20:00 [2] 1.65 mi (12:07 / mi)
shoes: Kayano XVIII
Good 14 min warmup (1.25 mi)
6 min cool down (0.4 mi)
6 min cool down (0.4 mi)
Thursday Apr 12, 2012 #
Note
(rest day)
Fly to Georgia for the US Champs. Left home around 10am, met Charlie in the Atlanta airport around 8:30pm, drove with him, Tapio and Steve Gregg to Carrollton, arriving at the Econolodge around 10pm.
Stretching 1:40:00 [1]
The usual weekly accumulation of morning stretching (entered on Thursday this week due to tomorrow's race).
Wednesday Apr 11, 2012 #
8 AM
Running warm up/down 10:53 [3] 1.14 mi (9:33 / mi)
shoes: Kayano XVIII
Front of house: 545, 508. Raw, chilly morning. Legs felt good, achilles only mildly sore. Got going pretty well. Just loosening up for Friday.
Legs reasonably ready, conditioning decent but not great. The big thing: can I get some sleep and also let go if all the things that have me stressed.
Legs reasonably ready, conditioning decent but not great. The big thing: can I get some sleep and also let go if all the things that have me stressed.
Tuesday Apr 10, 2012 #
11 AM
Strength exercises 40:00 [4]
All the usual stuff, but only 2 sets each instead of 3.
Monday Apr 9, 2012 #
12 PM
Running 16:53 [3] 1.71 mi (9:52 / mi)
shoes: Kayano XVIII
Front of house, with map and new magnifier: 606, 538, 508. Just keeping loose.
Sunday Apr 8, 2012 #
Note
(rest day)
Lovely day. Went for about a 12 minute walk (3/4 mile) on Skyline, but that was more to get outside than it was training. I did, however, bring my new magnifier and the Diablo Valley College map in order to practice using that magnifier on the move - wow, big difference in my ability to see the details on the map!
Saturday Apr 7, 2012 #
Strength exercises 30:00 [4]
Half of the usual exercises.
4 PM
Strength exercises 30:00 [4]
The other half.
Friday Apr 6, 2012 #
Stretching 2:00:00 [1]
The usual weekly accumulation of morning stretching.
12 PM
Orienteering (Vetting) 1:00:00 [3] *** 4.0 km (15:00 / km) +220m 11:46 / km
shoes: Integrators Red
Sunol. Vet Brown course. Had originally hoped to do a test run, but the course I was sent had way too much climb, so designed one of my own, hung some ribbons, etc. The course is 2.8 km, 140m climb, though I covered quite a bit more ground, checking alternative routes and such. Was out there for a total of about 80 mins, but that included some standing and some walking around. Gorgeous time of year at Sunol, but that place sure is steep.
Thursday Apr 5, 2012 #
Strength exercises 40:00 [4]
Most of the usual strength exercises.
A very busy day, including visiting George and starting our income taxes - not to mention half a dozen other errands.
A very busy day, including visiting George and starting our income taxes - not to mention half a dozen other errands.
Wednesday Apr 4, 2012 #
12 PM
Running (easy distance) 40:50 [3] 4.0 mi (10:13 / mi)
shoes: Jan10 2 Gel Kayano 11
Front of house: 618, 600, 558, 554, 543, 538, 517. Legs felt decent after two days off, but Achilles was very sore. Limped for the first couple of miles, all the while wondering if I should really be doing this. Tried to keep my stride short and the pace slow, especially on the uphills. Started to loosen up a bit midway, though it still hurt. Finally felt OK over the last half-lap.
Not a good sign for 3 days of orienteering starting 9 days from now. Gotta hope that ibuprofen (which I've hardly taken over the last 4 months) will help me get through.
Not a good sign for 3 days of orienteering starting 9 days from now. Gotta hope that ibuprofen (which I've hardly taken over the last 4 months) will help me get through.
Tuesday Apr 3, 2012 #
8 AM
Strength exercises 25:00 [4]
The rest of the strength exercises (i.e., the ones I didn't do yesterday).
Monday Apr 2, 2012 #
11 AM
Strength exercises 35:00 [4]
Half of my strength exercises.
NOTE: Legs felt quite good for the day after orienteering, so I was thinking about going for a jog, but working on my script for Ted-Ed took a lot of time and energy, and there wasn't enough of either left for running.
NOTE: Legs felt quite good for the day after orienteering, so I was thinking about going for a jog, but working on my script for Ted-Ed took a lot of time and energy, and there wasn't enough of either left for running.
Sunday Apr 1, 2012 #
11 AM
Orienteering race (Thomass course) 26:42 [5] *** 3.75 km (7:07 / km) +68m 6:32 / km
spiked:13/15c shoes: Integrators Orange
Pt. Pinole "Thomass Course". 13 control, 2.9km, mass start course with a twist: between #4 and #5, you had to get a certain number of controls on a 10-control score-O course. That number of controls was sex/age dependent. For me it was only 2; for the M21's it was all 10. Francois Leonard, who turns 40 this month, needed only 8. Penny DeMoss, F60, needed only 2, like me.
Just followed the crowd for the first 4. As I came in to #4, saw that Penny was maybe 50m ahead. Caught her at the first score-O control by going through the woods while she went around. Got ahead of her immediately after, stayed in the lead to the end of the score-O; as I anticipated, I now was in front of the entire pack! This was great: navigated under pressure, staying ahead of Penny for the next 5 controls. As we headed uphill for #11, I was starting to feel weary (my awful night's sleep might have had something to do with that); got locked in heading for the wrong bush. Realized that near the end, but that allowed Penny to catch up and punch in right in front of me. Too much of a hurry towards #12; we were stumped and side by side for a few secs. Both headed east; I spotted a hill, looked for it on the map (should have seen it earlier but didn't - would've saved the :20 error), found it, but meanwhile Penny was headed for the control, so she opened up a 7 sec lead. Could see she was headed for #13 via the trail, so figured my best chance was to take a straighter route. Beat her by a sec, but it wasn't enough to make up the difference, so then coasted in to the finish. A bit surprised when Francois finished only 9 secs later; he must've made up a lot of ground over the last couple of controls.
This was really fun, and I got what I hoped out of it: practice navigating at high speed and under pressure. Mostly pleased with what I did, though lack of conditioning got me at the end.
Just followed the crowd for the first 4. As I came in to #4, saw that Penny was maybe 50m ahead. Caught her at the first score-O control by going through the woods while she went around. Got ahead of her immediately after, stayed in the lead to the end of the score-O; as I anticipated, I now was in front of the entire pack! This was great: navigated under pressure, staying ahead of Penny for the next 5 controls. As we headed uphill for #11, I was starting to feel weary (my awful night's sleep might have had something to do with that); got locked in heading for the wrong bush. Realized that near the end, but that allowed Penny to catch up and punch in right in front of me. Too much of a hurry towards #12; we were stumped and side by side for a few secs. Both headed east; I spotted a hill, looked for it on the map (should have seen it earlier but didn't - would've saved the :20 error), found it, but meanwhile Penny was headed for the control, so she opened up a 7 sec lead. Could see she was headed for #13 via the trail, so figured my best chance was to take a straighter route. Beat her by a sec, but it wasn't enough to make up the difference, so then coasted in to the finish. A bit surprised when Francois finished only 9 secs later; he must've made up a lot of ground over the last couple of controls.
This was really fun, and I got what I hoped out of it: practice navigating at high speed and under pressure. Mostly pleased with what I did, though lack of conditioning got me at the end.
Running warm up/down 16:00 [2] 1.15 mi (13:55 / mi)
shoes: Integrators Orange
Warm up: .75mi, 10 mins. Mostly going in circles while Steve Gregg explained the rules. Not a great warm up.
Cool down: .4 mi, 6 mins.
Cool down: .4 mi, 6 mins.