Training Archive: peggydIn the 7 days ending 2008-02-24:
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| M | T | W | H | F | S | S | |||||||
Sunday Feb 24 | ||
| Orienteering race 45:05 [4]*** 4.81 km (9:22 / km) | |
| Western States O' Champs, Day 2. Kentucky Camp map. Green, F45.
Sitting in 3rd in my class, I figured I had nothing to lose and I should attack the course. I knew from talking to others yesterday that I needed to go straighter and run harder. I felt like I was doing that, and I was having a good run until I changed my MO on #9 -- the road/trail just was too enticing. So I went a little off straight line to get to the road, but I really was too tired to really run hard on it, and then when I needed to read the reentrants along the trail, I didn't do it well at all, overshooting and having to come back. I haven't looked at the splits yet, but I figure I could have lost as much as 5 minutes. Other than that, I was pleased with my run. Bonus: ankle survived well, and I won F34 (by 3 seconds !! over Deb Humiston). My small winning margin I will attest to Max cheering me on the run-in. :-) | ||
Green2 - Splits | ||
Saturday Feb 23 | ||
| Event: Western States + Intercollegiate Championships | ||
| Orienteering race 1:03:39 [4]*** 5.6 km (11:22 / km) +175m 9:50 / km | |
| shoes: Jalas | ||
| Western States O' Champs, Day 1; Greaterville map. Green course, F45.
I was wary of running in this terrain because of my ankle and the lots of small rocks that were potential ankle twisters. Plus, of course, I'm in pretty bad shape because I've only recently started running again. I was way too cautious in my route choices, rarely going straight--instead going around to avoid too much climb. On our longest leg I dropped low and went almost past 6 on the way. Seemed like a good idea at the time but now I see it was too far out of the way. Despite all this, I felt I had a good run, except for the last control, which I blew and lost about 3 minutes on ... tired, I guess, and I didn't see the control and turned the wrong way to a little knoll.Oops. Then I saw the results. it's been a long time since I had to read them from the bottom up. In talking to others, I realized my routes were too much around. And I was too slow, too worried about hurting my ankle. Great running weather: low 60s, sunny. Max had a great time at childcare. | ||
Green 1 - Splits | ||
Friday Feb 22 | ||
| Orienteering (compass) 45:36 [2]*** 4.4 km (10:22 / km) | |
| Training at Arthur Pack park on the north side of Tucson. Compass course -- not a strength of mine, so I was very cautious and a little intimidated. The map had a contour interval of 1.25m so the relief was pretty low. But Eric B told us the map was pretty good, and he told us some things about it (what the green symbols were etc). I headed out and started out very slowly and precisely. Hit the first control just fine and that gave me some confidence. The second control was a bit harder to see; I was right on it but didn't see the streamer at first.
Overall it went well and I thought it was really fun and good training. Nadim headed out after I got back. Then we went to the other side of the park to get our registration packets. There was a playground next to the registration table, so Max played there for a while. Only fair to let him have some fun! | ||
Thursday Feb 21 | ||
| Event: US Team training activity | ||
| Orienteering 54:01 [2] | |
| Team training contours-only exercise, Italian Flats map, TSN.
I was pretty bad at this. I started out okay but got off within a few minutes and had a hard time getting back on line. I got back on the line almost by accident I think, and hit one of the controls. Unfortunately, I misidentified where I was on the line and, even though Stanislav turned right (correctly), I turned left. Very soon things didn't match up and then I stopped to really figure out where I was. Was on the line the rest of the way but I went very slowly and never felt confident. After the line-o part I started doing the cc orienteering part, but I wanted to get back to the parking area so Nadim could have a chance, so after I got to #2 I headed back. Not a confidence builder, but it was very good training nontheless. I'm surprised I was so bad at this, but I know I'm rusty and unused to the terrain (extremely good visibility like this tends to throw me off). Partly sunny, very windy, nice temps (upper 50s or low 60s I think). | ||
| Trail (strength intervals) 14:11 [5] | |
| At the parking lot for Chimney Rock, a bunch of us did strength intervals, led by US Team Coach Tom Hollowell. The training involved running about 200m at a 90-95% intensity, 7 times, followed each time by a different exercise (sit-ups, push-ups, burpies, three others). It was pretty intense even if you didn't go all out (as Cristina & Samantha wisely didn't). After the first interval I dialed it back a small bit, but I still ran pretty hard. Not sure why ... I definitely see the benefit of such a workout. (And it doesn't take very long. Though Tom said his club now does 3 reps of this workout. Whew. | ||
| Orienteering 56:56 [3] | |
| Chiimney Rock, team training event. This was lots of fun. We were practicing being around other people. Samantha went out first; Eric B went out last; most of the rest of us went out in small groups, one each minute. Tom would tell us who would go together right after the previous group left. I started with Ryan Breseman and Cristina. Ryan got ahead of us on the trail. It didn't end where I expected it too, and at about the same time C & I commented on that and I looked to my left and saw #6. Quick change of route choice as we turned down the reentrant. Saw Ryan continue on the trail (didn't see him again until #5). We caught other people who had started before us, and got caught by others starting after. At #6 I decided to not go the same way everyone else was going because it looked like too much climb & there was a trail I could take. So I struck out on my own but that was a really bad idea as I didn't have a lot of confidence on my own and the other route made finding the control dirt easy. As I was heading down the reentrant to the control, several people were coming out of it.
Made a large mistake on the last control, as I came off the trail a bit early but was making everything fit. Eileen Underwood followed along with me, and we wandered around for a while. I finally decided I had to go back to the trail (where I came across Cristina, who had had to slow down a few controls back) ... this time I took more care and spiked the control. Very good workout; enjoyed it. Nadim was just heading out when I came back (Tom said he'd watch Max). He took about the same time I did; by the time he came back, almost everyone was gone. It was after 5. Poor Max had hung out with us all day, with nothing but sticks and adults to play with, but he's a trooper. I thought he wouldn't sleep on the bumby dirt road down the mountain, but within a few minutes of leaving the parking lot, he was out. Long day for all of us. | ||
Tuesday Feb 19 | ||
| Trail 26:00 [3] | |
| shoes: Jalas | ||
| Trail run at Great Falls, MD. Wasn't sure if Kathleen was going to be there or not; we hadn't confirmed. But in case she came, I wanted to be there. I had to run anyway.
Much colder than yesterday, and I forgot to pack my gloves and earband. (I forgot to set my alarm after the long weekend, and I woke up in a panic at 6:04, 4 minutes after I was supposed to be at work! I grabbed my clothes very quickly.) I decided I'd do a shortish trail run and just tough it out. It was tolerable. Mid-40s but with a cold wind. I forgot my watch (which I hardly ever wear any more so I frequently have it stashed somewhere & then I forget it). So the time is from my car clock. Foot felt okay; wore my Jalas with the new ankle brace. | ||
Monday Feb 18 | ||
| Trail 32:50 [3] | |
| From the Candy Cane Playground parking lot (where I left Nadim & Max to play), I headed south on the paved trail (a drag, running on the pavement; partly that's mental because I know my foot doesn't like it much). At a bridge there was a dirt (mud) trail turning off, so I took that. It was right along the creek, and with last night's rain, it was pretty muddy but the worst bits were avoidable. Finally hit the parking lot at the trailhead on the map, right at the MD/DC line (where Beach Drive is closed) and headed uphill into the lovely uplands. I took the northernmost, much-unused, trail just for something different. Unfortunately, it's been so little used that it wasn't too long before it faded away. The woods were so lovely I wanted to just run through them, but I wasn't prepared for that (re. ankle protection) so I tried to stay on what looked like the remnants of the trail. Finally even that petered out & I headed downhill to pick up the main trail. A contour or two below, I hit the trail I had been trying to follow. Hmm, how did I get so far off it? Wow. So, it was a trail contour-wise (obvious from the terrain) but just as leaf-covered (and tree-strewn) as the woods. Happily, I didn't hurt my ankle.
Eventually that "trail" dispappeared as well & I headed down the hill a few contours to the main trail. Turned around just before the road crossing & went back on the main trail and then back the way I came to the playground. Beautiful mid- to upper-60s temps, though it was windy and already getting colder. I hadn't realized it was going to be so warm today! A great holiday bonus. | ||