Training Log Archive: BP

Event: Flying Pig XVII and Eastern Interscholastic Champs
 

Uneventful flight down to IND despite blocked ears - dosed to the gills to suppress cough and sore throat. Felt like crap after lunch but gradually improved thanks to some warm sunshine. So decided to sprint.

hR a tad high, so kept it short and mixed in with some drills.

With stick on legs and hip exs

Went out steady, minimized errors. A couple of places where a straighter line could have been had, otherwise clean execution. Fun map and course, admittedly on the long side for a sprint, but nice to be out in the sunshine in shorts and a t. Felt OK at end, but didn't push it the max. SL 2.7k.

C • Nice job! 2

IU_Campus_Sprint_2013_4 5 Br Gr - Splits

Head cold and raspy voice- augurs well :(

9.5 laps per mile track, 12 laps loosening up (5:11, 4:50)

Hips (15# per leg), abs, push ups, rows, 4 sets x10 plyos, jumps, cleans, squats, then 4x10 chest presses, flys and dips

Legs with roller

Started as a JL recovery effort then decided to make it progressively faster for second half (14:11, 11:09)

And a little cool down at end.

Poster child (second year now:) for the Boston Senior Games - over 50 track meet. Swept the 100, 400, 800 and 1500 last year!!
http://www.cityofboston.gov/Images_Documents/Track...

legs with roller

Homeward bound, with cough and sneezes!
Home to blue skies (yeah) and fast melting snow.

Reflections on a week of work plus O play- JK recap.
Classic Brit O comp with over 2300 participants and big deep fields in just about all age groups. Woodland settings and not a single rock feature in sight over the entire weekend!

On the like side:
Maps printed on waterproof paper
Varied terrain without scrub bashing- runnable terrain
Interesting courses- nothing voided
Event arena atmosphere with elite commentary
Helpful volunteers and lack of cliqueyness

On the not like side:
Weather -bone chilly damp!
EMIT system
Results service- the old paper and paste method

O critique:
Overall lack of running conditioning (on the plus side at least I am back running after 3 months off- foot held up pretty well although arch is tempermental) and was concerned by length of courses- even lacking confidence on ability to execute. Consequently running too conservatively and well in the comfort zone (same at recent A meet too) but still making dumb-assed (getting distracted by controls/people and playing guess the control by losing focus near the control circle; latter can be fixed by staying on attack bearing and pace counting) mistakes. Notably, the sense of urgency I had back in 2009/2010 has been subjugated to work-directed energy; so this was more a vacation experience than competition. Other than fickle weather, would love to do more UK O.
Notable moment- caught up with old friend Laura Rutty- going back to OAWA days (Terry R was a stalwart of the late 70's West Aussie O scene)- she ran W65L with ~60 in that class!

C • List 2

With stick. After bussing and short 150m walk to startbarely time for any warm up. Did someon the spot jumps etc.

Cold ash, by name and by nature- just plain old chilly today again. A so-so run again, some parts better and a couple worse. More technical and slower running terrain than day 2. Overall classic British woodland orienteering which I enjoyed. No warm up so started conservatively which was good in the technical terrain- fen-like with ditches brashings etc. Botched #8 dropping 6:30 due to complacency and guessing at the map- first approach missed by 20m getting drawn to anothercontrol, then lost the plot untili finally relocated - my control was on edge of vegetation boundary and not on cleared area. Classic BP error here. Mid race was smooth, then blew control #17- a small knoll. Going to blame the map on this one as it was nestled within a large clump of rhododendrons- these are generally marked as green on the map; anyhow about 3:30 there. So 10 mins down for the day, without which would have given me a reasonable placing. Last few controls I was running better and getting splits in top 10, including acing finishing split- small consolation right there :) SL= 8.5/21C Finished in top half of field (59) on day and overall. Good experience and really did like the day 3 course, with its shorter techncial legs middle distance feel and longer legs to mix things up. Surprisingly did not get bored.

C • Cold Ash 2

To and from parking to finish

Slightly warmer than yesterday

Hambleden on Thames. Nice area, runnable woods but steep; had to walk most of the hills. B effort again, just didn't feel sharp and certainly conservative output running wise. Need to HTFU. OK navigation for the most part, with decent route choices and small misses on 4 controls - mostly in negative features. Two larger misses in middle of race, with plenty of potential for mp's with similar features control locations. One error at end going along wrong path, but caught after 100 m. So about 6:30 dropped. With a bit more effort could hav seen sub 70 but not much more. Winner in 56+ starting to feel my age! One more day to go, so hopefully can sharpen up some. Enjoyed myself though and didn't feel beaten up at end. SL 8.7/17C, 79/139.

C • Distance 4

Just noticed that Garmin distance was 10.66; uncanny given Magna Carta was signed just down river in 1066.