Training Log Archive: DWildfogelIn the 7 days ending Jun 26, 2017:
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Monday Jun 26, 2017 #
Note
(rest day)
Sunday Jun 25, 2017 #
10 AM
Orienteering race 26:30 [5] **** 1.42 mi (18:40 / mi)
spiked:7/9c shoes: Yellow Falcons
US Middle Champs. Dutch Lake, near Stanley, ID. With all 70+ runners on the shorter Brown, our Brown Z was only 1.7 km, 50m climb, 11 controls.
One of those crazy things: was running much better than yesterday, made a significant error on the way to #9, got to #9, went to punch, NO E-STICK :(
Felt really stupid, as for years I've been meaning to get a safety strap to attach the stick to my wrist. What a wasted opportunity.
My time is my estimate for #9. Tori passed me just as I was going into #7, so based on her clock time, my time at 7 was within a few seconds of 16:27, which was a little behind Sharon but ahead of everyone else. Through two different estimates (will fill in details later), I think my error on #9 was about 3 mins. Guess is that I might've finished in 2800 - 3000, which means highly likely I would've been second. Unfortunately, after years of taking splits despite the existence of punch, I recently decided to break the habit, so no self-timing. And my Garmin hasn't been working right, so didn't have that either.
Yesterday my strategy was to go slow and not make mistakes. I did go slow, but made mistakes anyway, and never took advantage of my running ability. So for today, I want to keep in mind to move fast when the opportunity was there, and I did do that, especially after #2.
1. Took my time, had to stop twice for several seconds to make sure I understood what I was seeing, but did run some. Followed a bearing for the first half of the leg. Made sure I got on the right side of the hill, then followed the veg boundary and nailed it.
2. Again rather cautious. Went through the right part of the (snow at the bottom) big depression, made sure to go up the correct reentrant, right to the saddle.
3. Across the big reentrant, then headed SW. Realized I was still in the extension of the big reentrant, and could see a lip up to my left, so went over that and right into the depression with the control.
4. Gaining confidence now. Headed for the little knoll on the spur pointing to the control, jogging at a pretty good clip. Spotted the knoll and saw George about to go over it. Sped up, passed him on the knoll, ran confidently down to the reentrant and the control. According to Winsplits, George arrived at this control at 10:09:48. Assuming my start time was 9:58:35 (I was a little slow punching the start control because I realized I had moved my watch to stopwatch mode, and most people punched the start around :30 after their listed start time), that means George arrived at an elapsed time of 11:13 for me. Hard to know how much I'd gotten ahead of him going down that hill, but figure my time here was very close to 11:00. Sharon was the leader at 8:37; Charlie, Chuck and Brian were all at 10:17. Rick McBee and Marg were in the 10:30's. Einar Vidal was 11:43.
5. Easy to read the contours on this leg. Stayed to the right of the hilltop, to the right of the spur, down into the depression, nailed it. Moving at a good clip. This was a very good leg.
6. Running on a bearing. Spotted the pond pretty quickly. Knew I had to go well left of it, but deadfall took me pretty close to it. So, took another bearing and pace counted. No bag when I'd gone far enough, but looked left and saw it about 30m away. Lost maybe :20.
7. Across the big reentrant on a bearing, looking for a little hill. Spotted it, headed up. Tori came by and went around it as I planned to, and when I did the depression and the control were indeed there. Figure I was around 1:30 for #5 (Charlie and Brian led with that; Harbuck was a second slower), around 2:30 on #6 (Ole was 1:46; Sharon, Rick and Einar were next, around 2:10, and I made a :20 error), and 1:30 on #7 (right with the three leaders), and that gives me 16:30 at this point. Tori's clock time was 10:14:58 and I was maybe :04 back, so that would give me a time of 16:27. Sharon was first at 14:19, Brian second at 16:44.
8. On a bearing, then contour along the hillside. Deadfall was bad, so climbed a little and it was able to run. Came to the nose of the spur, started to follow a bearing down, spotted the bag well ahead. A good leg. **Believe I was in first place at this point, overall on Brown.
More to come...
One of those crazy things: was running much better than yesterday, made a significant error on the way to #9, got to #9, went to punch, NO E-STICK :(
Felt really stupid, as for years I've been meaning to get a safety strap to attach the stick to my wrist. What a wasted opportunity.
My time is my estimate for #9. Tori passed me just as I was going into #7, so based on her clock time, my time at 7 was within a few seconds of 16:27, which was a little behind Sharon but ahead of everyone else. Through two different estimates (will fill in details later), I think my error on #9 was about 3 mins. Guess is that I might've finished in 2800 - 3000, which means highly likely I would've been second. Unfortunately, after years of taking splits despite the existence of punch, I recently decided to break the habit, so no self-timing. And my Garmin hasn't been working right, so didn't have that either.
Yesterday my strategy was to go slow and not make mistakes. I did go slow, but made mistakes anyway, and never took advantage of my running ability. So for today, I want to keep in mind to move fast when the opportunity was there, and I did do that, especially after #2.
1. Took my time, had to stop twice for several seconds to make sure I understood what I was seeing, but did run some. Followed a bearing for the first half of the leg. Made sure I got on the right side of the hill, then followed the veg boundary and nailed it.
2. Again rather cautious. Went through the right part of the (snow at the bottom) big depression, made sure to go up the correct reentrant, right to the saddle.
3. Across the big reentrant, then headed SW. Realized I was still in the extension of the big reentrant, and could see a lip up to my left, so went over that and right into the depression with the control.
4. Gaining confidence now. Headed for the little knoll on the spur pointing to the control, jogging at a pretty good clip. Spotted the knoll and saw George about to go over it. Sped up, passed him on the knoll, ran confidently down to the reentrant and the control. According to Winsplits, George arrived at this control at 10:09:48. Assuming my start time was 9:58:35 (I was a little slow punching the start control because I realized I had moved my watch to stopwatch mode, and most people punched the start around :30 after their listed start time), that means George arrived at an elapsed time of 11:13 for me. Hard to know how much I'd gotten ahead of him going down that hill, but figure my time here was very close to 11:00. Sharon was the leader at 8:37; Charlie, Chuck and Brian were all at 10:17. Rick McBee and Marg were in the 10:30's. Einar Vidal was 11:43.
5. Easy to read the contours on this leg. Stayed to the right of the hilltop, to the right of the spur, down into the depression, nailed it. Moving at a good clip. This was a very good leg.
6. Running on a bearing. Spotted the pond pretty quickly. Knew I had to go well left of it, but deadfall took me pretty close to it. So, took another bearing and pace counted. No bag when I'd gone far enough, but looked left and saw it about 30m away. Lost maybe :20.
7. Across the big reentrant on a bearing, looking for a little hill. Spotted it, headed up. Tori came by and went around it as I planned to, and when I did the depression and the control were indeed there. Figure I was around 1:30 for #5 (Charlie and Brian led with that; Harbuck was a second slower), around 2:30 on #6 (Ole was 1:46; Sharon, Rick and Einar were next, around 2:10, and I made a :20 error), and 1:30 on #7 (right with the three leaders), and that gives me 16:30 at this point. Tori's clock time was 10:14:58 and I was maybe :04 back, so that would give me a time of 16:27. Sharon was first at 14:19, Brian second at 16:44.
8. On a bearing, then contour along the hillside. Deadfall was bad, so climbed a little and it was able to run. Came to the nose of the spur, started to follow a bearing down, spotted the bag well ahead. A good leg. **Believe I was in first place at this point, overall on Brown.
More to come...
Walking 1:00:00 [2] 2.5 mi (24:00 / mi)
shoes: Yellow Falcons
I spent 15 minutes looking for my stick before trudging to #10-11-F. Then Charlie and Chuck, bless their hearts, volunteered to go back out with me and look some more, so we climbed up, went as far back as #8, then forward again. Plus, it was a long walk from parking to and from the start/finish, so my time and distance for this session was probably even more.
Friday Jun 23, 2017 #
Stretching 3:00:00 [2]
The usual weekly accumulation of morning exercises. Tapered off on the strength exercises as the week progressed.
10 AM
Orienteering race 16:09 [5] *** 2.23 km (7:15 / km) +10m 7:05 / km
spiked:13/13c shoes: Kayano 20 Blue
US Sprint Champs, Boise St campus. First overall on Brown.
Excellent run. Pushed it from the beginning, did a good job of maintaining focus over the last half as I was tiring. Slightly suboptimal route choices on #4 and #6, a moment of uncertainty approaching #3 caused me to slow down slightly, maybe 15 secs lost altogether from those three, otherwise about as good as I can do.
No problem at all with the plantar fasciitis, though later foot was sore.
Excellent run. Pushed it from the beginning, did a good job of maintaining focus over the last half as I was tiring. Slightly suboptimal route choices on #4 and #6, a moment of uncertainty approaching #3 caused me to slow down slightly, maybe 15 secs lost altogether from those three, otherwise about as good as I can do.
No problem at all with the plantar fasciitis, though later foot was sore.
Running warm up/down 14:00 [3] 1.2 mi (11:40 / mi)
shoes: Kayano 20 Blue
Warm up
Running warm up/down 6:00 [2] 0.35 mi (17:09 / mi)
shoes: Kayano 20 Blue
Cool down. Some of it with Anastasiya, then Aron joined us, and then Tori.
Thursday Jun 22, 2017 #
Note
Fly from Oakland to Boise with George and Leslie.
Later had dinner with G&L plus Charlie and Rhonda and Brian and Marg.
Later had dinner with G&L plus Charlie and Rhonda and Brian and Marg.
Wednesday Jun 21, 2017 #
7 AM
Running (Easy distance) 10:20 [3] 1.0 mi (10:20 / mi)
shoes: Salomon SC3 Bl/Bl 2
Local terrain. Jeep trail next door. Out a couple of minutes before 7 to beat the heat. (Slept out on the deck for the second night in a row, and got up at 5:30 due to the sunrise.)
Again did an ice massage before running. Heel felt fine the whole time.
Started with a walk/jog lap (not logged).
2 x (2laps) plus one lap: 427, 359, 153
No trouble running at that pretty good clip.
LATER: a little soreness in the heel after sitting for a while, but no real problem.
Spoke with my terrific PT, Kevin, who's on vacation. He said he saw no reason for me not to run the races this weekend.
[Easy distance]
Again did an ice massage before running. Heel felt fine the whole time.
Started with a walk/jog lap (not logged).
2 x (2laps) plus one lap: 427, 359, 153
No trouble running at that pretty good clip.
LATER: a little soreness in the heel after sitting for a while, but no real problem.
Spoke with my terrific PT, Kevin, who's on vacation. He said he saw no reason for me not to run the races this weekend.
[Easy distance]
Running warm up/down 4:30 [2] 0.25 mi (18:01 / mi)
shoes: Salomon SC3 Bl/Bl 2
Cool down on the horseshoe (shady part of the jeep trail loop).
Tuesday Jun 20, 2017 #
7 AM
Running warm up/down 3:00 [2] 2.5 mi (1:12 / mi)
shoes: Kayano 20 Blue
Jog 2 horseshoes on the jeep trail next door, just to see how my foot felt. Felt fine.