Training Archive: speedyIn the 30 days ending 2007-11-30:
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| H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | ||||||||||||||||||||||||||||||||||||||||||||
Friday Nov 30 | ||
| Stretching (Morning) 20:00 [0] | |
| weight:68.4kg | ||
Thursday Nov 29 | ||
| Stretching (Morning) 20:00 [0] | |
| weight:68.3kg | ||
Tuesday Nov 27 | ||
| Note | |
| Sudoku is the best time killer on the plane :) | ||
Monday Nov 26 | ||
| Note | |
| Trip back home from California.
Back home. Had my first worse flying experience - first, we changed our plane in Chicago, second it was delayed for 3 hours, then one more hour, then we changed gates once again, and because of bad weather 23 passengers had to leave airplane due to more fuel filled in, then we waited inside plane for another hour or so ... finally 6 hour later I was home. | ||
| C • No wonder you had so much t... 1 | ||
Sunday Nov 25 | ||
| Event: Mid-Atlantic Championships - Rocky Ridge | ||
Thursday Nov 22 | ||
| Note | |
| Trip to California. | ||
Wednesday Nov 21 | ||
| Stretching (Morning) 15:00 [0] | |
| weight:67.8kg | ||
| C • Happy Thanksgiving! 11 | ||
Tuesday Nov 20 | ||
| Stretching (Morning) 20:00 [0] | |
| weight:67.8kg | ||
Monday Nov 19 | ||
| Stretching (Morning) 20:00 [0] | |
| Note | |
| My orienteering season is over.
I'm still injuried and now it's time to take care of these knees. --- Also have to take care of some other things in my life :) --- | ||
Sunday Nov 18 | ||
| Stretching (Morning) 20:00 [0] | |
| Trail-Grass Running warm up/down 5:00 [1] | |
| shoes: Salomon XA Comp2 XCR | ||
| Warmup before race. | ||
| Orienteering race 1:27:11 [3] ***** 10 km (8:43 / km) +185m 7:59 / km | |
| ahr:142 max:164 10c shoes: Salomon XA Comp2 XCR | ||
| DVOA event at Hickory Run SP, Red course.
Official distance 6.9km. Probably the most extreme orienteering event ever I had been. Wasn't ready for such conditions - wet snow, windy, and cold. I looked at forecast day before in the morning and only noticed colder weather, that's it. But reality was extreme. Somehow managed to warmup before race. On the way to #1 had to cross creek, which was wide and deep and I really didn't want to get my feet wet few minutes into the race. Lost probably upto 5 minutes just trying to find convenient place to cross it, but gave up ... jumped into freezing water knee deep. After that everything I could think about was only one though - Damn, it's really cold. What am I doing here?! Never mind, nailed first control, looked at #2 and said to myself - Why someone has to put control in the middle of nothing?! And sure, I missed that one - lost about 2-3 minutes. #3 looked too simple and it was. Here I caught up Bernie and ran away, about half way I caught Angelica and we ran (or jogged) together. After stream crossing we met Corinne. Angelica and I stayed together going slightly up the hill on bearing, but we drifted away to the left and more straight uphil than suppose to. After awhile there were 4 of us trying to figure it out and find our location on the map. Everyone was freezing cold, I barely could feel my fingers, all wet, ... Anyway, I'm not going into details. Finally Angelica found correct feature. Apparently she did see the flag, but we did. Now it looked more like a team and survival work. We stayed all together for the rest of that madness keeping comfortable for everyone pace. There was another bingoish control in the middle of green and marshy area. I definetely will remember this event :)) | ||
Saturday Nov 17 | ||
| Stretching (Morning) 20:00 [0] | |
| weight:68.5kg | ||
| Orienteering 2:06:00 [2] **** | |
| shoes: Salomon XA Comp2 XCR | ||
| Batsto field checking. | ||
Friday Nov 16 | ||
| Stretching (Morning) 20:00 [0] | |
| Strength (Kneehab) 26:00 [1] | |
| Kneehab - 22min., sit-ups - 4x20. | ||
Thursday Nov 15 | ||
| Stretching (Morning) 20:00 [0] | |
| weight:68.5kg | ||
| Strength (Kneehab) 26:00 [1] | |
| Strength 5:00 [1] | |
| Boooooring ... Sit-ups 4x20, abs 4x20, push-ups 2x25. | ||
Wednesday Nov 14 | ||
| Stretching (Morning) 20:00 [0] | |
| weight:68.2kg | ||
| Strength (Kneehab) 20:00 [1] | |
| Only 20min., felt a bit of pain for last couple minutes and decided to quit earlier. | ||
| Strength 5:00 [1] | |
| Sit-ups 4x20, abs 4x20, push-ups 2x25. | ||
Tuesday Nov 13 | ||
| Stretching (Morning) 20:00 [0] | |
| weight:68.2kg | ||
| Back to normal. | ||
| Strength (Kneehab) 25:30 [1] | |
| Could feel some light discomfort for last minute or so. | ||
| Strength 5:00 [1] | |
| Sit-ups 4x20, abs 4x20, push-ups 2x25. | ||
Monday Nov 12 | ||
| Stretching (Morning) 20:00 [0] | |
| weight:67.5kg | ||
| Usual morning workout.
Knees were really sore after the stress I put on them during extra loooooong race. Good knews - I was able to walk stairs, up and down, and I didn't look like an old man :))) Heavy fatty fish consumption at lunch :) | ||
| C • Impressive 4 | ||
| Note | |
| (rest day) | ||
| Life is good, and good is even better! | ||
| C • You should make fortune cookies! 5 | ||
Sunday Nov 11 | ||
| Event: Raid the Hammer | ||
| Event: DVOA - Ridley Creek | ||
| Stretching (Morning) 20:00 [0] | |
| Trail-Grass Running warm up/down 10:00 | |
| shoes: Inov8 RocLite 315 | ||
| Warmup and cooldown. | ||
| Orienteering long 2:20:06 | |
| ahr:153 max:166 spiked:26/27c shoes: Inov8 RocLite 315 | ||
| DVOA Long Champs @ Ridley Creek SP, Blue.
Official distance 18km. Was planning to run Red course, but for some unknown reason, which is called simply competition (in other words - stupidity), chose Blue course instead cause it looked that no one is going to give some top guys hard time :) Unfortunately my current state of fitness doesn't allow me to run on the speed I possibly can, plus long-term injury prevents that as well. Anyway, I did my best but it wasn't enough to win the race, maybe next time, so be aware ...:) What can I report? Problems? Yeah, I did have one small 1 minute or so mistake but recovered quickly. Then probably I had multiple not optimal route choices as well, but could not compensate then by running faster. After 90 minutes into the race I felt first cramps and that was bad sign. Slowed down even more and to avoid monotonous roads running switched to more trails running adding sometimes more climb and distance. Challenging course by j-man, got a bit bored by the end - too many long legs ... probably because I'm not fit, yet. Somewhere in the middle of the second loop when I felt really tired and beaten up, one thought popped up in my minds - why I'm doing this to myself? And there was an answer. Nice. Fortunately, I didn't decide to run harder, just keep going same speed. Felt really tired and beaten up after crossing finish line. In other words - it was nice race to finish current season and celebrate one year of my injury (or injuries). I have few more commitments left, but by the mid December everything will be accomplished giving more time for recovery and treatment. I plan to do MRI next month. | ||
Saturday Nov 10 | ||
| Stretching (Morning) 20:00 [0] | |
| Strength 5:00 [2] | |
| Knees. | ||
| Note | |
| We have first officially registered (via Active.com) runner for Valley Forge Battle To The End O'Marathon. | ||
Friday Nov 9 | ||
| Stretching (Morning) 20:00 [0] | |
| weight:68kg | ||
| Still boring :) | ||
| Strength (Kneehab) 25:52 [1] | |
| Hm, it's getting less boring :)) | ||
| Strength 7:00 [3] | |
| Now a little bit more exercises at home. Sorry, no emotions or any kind of frustrations of inability to run. Just noski. Never, never give up.
Very special "kneehab" sit-ups - 4 x 20 (increased to 20 repeats since last week). Very special and top secret, old time, abs exercise - 3 x 20 with 2x2.5 pound weights around ankles. Extremely hard, push-ups on three fingers - 1 x 20 plus 1 x 20 normal ones. I hope it's not so boring now :))))) | ||
| C • Yes! 1 | ||
| Note | |
| And sure icing afterwards. | ||
Thursday Nov 8 | ||
| Stretching (Morning) 20:00 [0] | |
| weight:67.8kg | ||
| Strength (Kneehab) 25:00 [1] | |
| Usual. | ||
| C • Boring! 6 | ||
Wednesday Nov 7 | ||
| Stretching (Morning) 20:00 [0] | |
| weight:67.8kg | ||
| Strength (Kneehab) 25:00 [1] | |
| Kneehab - 20min., other - 5min. | ||
Tuesday Nov 6 | ||
| Stretching (Morning) 20:00 [0] | |
| weight:68kg | ||
| Strength (Kneehab) 25:00 [0] | |
| Kneehab - 20min., other - 5min. | ||
| Note | |
| Moments from US Champs | ||
Monday Nov 5 | ||
| Stretching (Morning) 20:00 [0] | |
Sunday Nov 4 | ||
| Stretching (Morning) 20:00 [0] | |
| Trail-Grass Running warm up/down 10:00 [2] 1.58 km (6:20 / km) | |
| ahr:122 max:129 shoes: VJ Integrator 2007 | ||
| Warmup on the way to start. | ||
| Orienteering race 1:14:53 [4] *** 10.64 km (7:02 / km) +300m 6:10 / km | |
| ahr:154 max:164 16c shoes: VJ Integrator 2007 | ||
| US Champs, Day 2.
Official distance - 7.6km. Time lost: #4 - 2:00 #6 - 1:30 #8 - 8:00 #12 - 2:00 #16 - 1:00 Terrain for the Day 2 was expected to be better, at least less greener. Started very competent, maybe not so fast but at least no problems. The first mistake I made approaching #4 (2 min.) - climbed correct reentrant, but didn't check my compass near the top and as result was more to the right than suppose to. Tried to stay calm and not to rush through the woods catching up lost time. Missed #6 (1-2min.) - green area pushed me off my bearing and I foun myself on the trail behind control (nice catching feature). Then it was trivial to locate flag. Okay to #7. I planned my route to #8 which was almost on the straight line going around some green areas and streams. And everything would work if I check compass just on the last downhill. At that point I ran on the left side of the hill descending into stream-reentrant. GPS track analysis gave me a clear picture of my mistake. Yes, I was going down on the right hill side, but descending more to the left by the end. As result, I was between #8 and #10, climbed wrong reentrant, found spur but no control on it. Searched area for another several minutes, going up and down on parallel hills, spurs, etc. Finaly founf a rock pile in the stream and managed to find myself on the map. After that found #8 w/out problem, but time was lost, a lot of time. #9 to #11 were Okay, but slow. Missed #12 by probably 15-20m, looked for it a bit further on parallel spur, but turned around and went lower and found the flag. Took off straight to the top of the hill to the trail and ran on it toward #13. #14 and #15 ran with Big Eddie. Then I had last control ... I guess I was to tired cause could not easily locate my flag even I saw finish area and streamers. It took me another minute to put everything together and slowly find the last control ... It was not the best performance, it wasn't bad performance as well. Was able to locate myself after all the mistakes and find all the controls. Unfortunately, I lost to much time. | ||
Day 2 Red X - Splits | ||
Saturday Nov 3 | ||
| Stretching (Morning) 20:00 [0] | |
| Trail-Grass Running warm up/down 15:00 [2] | |
| shoes: VJ Integrator 2007 | ||
| Warmup finish-start-finish-start. | ||
| Orienteering race 1:07:39 [4] **** 9.57 km (7:04 / km) +265m 6:13 / km | |
| ahr:157 max:174 spiked:12/13c shoes: VJ Integrator 2007 | ||
| US Champs, Day 1.
Official distance - 7.9km. Friday night I visited model for classic and terrain looked pretty green. I spent some time around finish area cause my start time was after noon. Saw several "victims" of really technical terrain and courses. So, had at least some clue, it's going to be tough. Surprisingly, almost everything worked for me well. Didn't run to fast, was slow on the way to #1 taking more or less safe route choice. Lost probably 30sec. just 20m away from the flag, where I stopped in front of reentrant, but could not see a thing through the green, did severeal steps left, too green, went right around green and saw flag (was it behind the tree?! Don't remember). Pretty clean on the way to #2. At that point I caught up Robbie Paddock (M20) and we ran plus-minus together for several legs, but only few on the same route choice. To #3 we took different routes. #4 was very short to have any route choices. After we had a looooong leg. He went left, I ran right leaving #4. Did not see him until I reach road and somehow he managed to appear to my right (how he did it I have no clue). The rest of leg I was leading almost whole way, but he passed me and punched #5 first. At #6 I was stuck a bit in green (probably for 15-20sec.) and he punched first and left control. I stopped for a water and he disappeared in the woods. But I got by #7 and we ran together toward #8. By the end of the leg he made a mistake, turned left, and went right toward correct rock pile. Did see him after that. The rest of the course went Okay, may be hesitant here and there. Anyway, it was a good effort and performance in very technical terrain. | ||
Day 1 Red X - Splits | ||
Friday Nov 2 | ||
| Event: US Champs | ||
| Stretching (Morning) 20:00 [0] | |
| Orienteering 12:27 [2] **** 1.6 km (7:47 / km) | |
| ahr:143 max:159 spiked:7/8c shoes: Inov8 RocLite 315 | ||
| Sprint model. | ||
| Trail-Grass Running warm up/down 15:00 [2] | |
| shoes: Inov8 RocLite 315 | ||
| Warmup before sprint. | ||
| Orienteering race (Sprint) 18:42 [4] **** 3.32 km (5:38 / km) +95m 4:56 / km | |
| ahr:169 max:176 spiked:16/18c shoes: Inov8 RocLite 315 | ||
| US Champs - Sprint.
Official distance 2.7km. Time lost: #6 - 0:45 #10 - 1:15 After visiting model for the sprint I guessed it's going to be tough to run in such terrain even model wasn't the best part of the woods. And that proved on the way to #1 where I went straight line, but didn't have any problems. A little hesitant on the way to #2, didn't want to run hard. Missed a bit #4, probably 15-20m to the right. Approaching #5 saw Angelica leaving it toward #6 (she started 2 minutes in front of me). Punched #5 and ran toward #6, but was pushed in the green to the right of straight line and missed flag by 10m or 15m? Ran to far, turned around, ran back toward #5, stopped somewhere in between, saw indistinct trail, turned around and ran toward #6 once again this time keeping to the left side of the top hill. Almost missed the flag again ... but saw it just on time. #7-8 were easy enough. Then was the biggest mistake on the long leg: took a rough bearing and headed toward #10. Read map and knew I have to cross trail, stream, ride, and trail parallel to it before climbing up the hill. And everything matched, except I was slightly off straight line. And as result, climbed wrong hill. Could not find the flag where it suppose to be, instead saw some ditches. Spent half a minute before I realised what happened. But time lost was too big at that point. Rest of course went w/out problems, just slower than it could be. Also, was tired by the end. No wonder, lack of proper training. | ||
| Orienteering 20:00 [2] **** | |
| spiked:10/10c shoes: Inov8 RocLite 315 | ||
| US Champs, advanced course model. | ||
Sprint Red - Splits | ||
Thursday Nov 1 | ||
| Stretching (Morning) 20:00 [0] | |
| weight:67.7kg | ||
| Strength (Kneehab) 22:00 [0] | |