Training Log Archive: expresso

Lame attempt at warming-up before score-o. I planned my route with a long trail run at the beginning to get the engine turning.

IndyO Score-O at Eagle Creek West. I really like this terrain and the woods were extra white at this time of year. Good plan and clean run. I chose my control order to minimize the climb and run a little further. As for route choices between controls, of course it helps immensly to plan in the car. Actual distance travelled: 11k. IMO, good choices and now I just need to practice the same thought patterns during a race. Easily said, I know...

Nabbed five easy controls to help a little.

Hamstring knotted-up on the long drive home, nothing acute happened during the race. This an ancient injury lay dormant and decided to make a resurgence. I have no idea what triggered it but I remember well that I have to stay off it to let it heal. *sigh*

Prairie Crossing & Oak Openings Laps. Ran in fresh, new Mizunos; very cushy.

Carmel Lap. Shoes seemed to lack cushion. This was probably because I left them in the garage overnight and they "froze" or whatever.

Power leg lifts. Intended to do more but got distracted.

To / from Adler.

Tempo run; 137 -> IG Lap -> 137 along gravel path. Hard run given the wind always seeming to be against me. Goal was 6:51; success.

Old School Lap to Adler. Beautiful run (sunny & breezy). Felt smooth and picked-up the pace over the last mile. Taking tomorrow off, just 'cuz.

Adler to Oak Spring and back.

Bad (or maybe just unlucky) day. I am usually unaffected by rainy, cold weather but it was one factor that torpedoed this workout. I was probably also a little cashed from all the mapping work this week (even though that was just walking). So I got 3 of 12 intervals done (1:32, 1:27, 1:33) and I was completely soaked and a little cold. I packed it in and went to eat a sub (with chips *grumble*). To add "injury to insult" the stupid tongue ripped out of my I'grators. Good riddance "iron maidens."

Waterfall Glen path before and after training.

Test run on part of the Waterfall Glen red course. Issues with lots of undermapped brambles so I bailed to update the map instead. Too bad because I wanted to get some practice running in the terrain.

More mapping with Michael at Waterfall Glen. Found some "fun" control locations.

Carmel Lap. Rain made for squishy footing; nice variety.

Adler Lap.

Updating Waterfall Glen East Map with Michael C. Got some areas cleaned-up where I hope to place controls for our March meet. Nice day for early January. Dry ground and no snow anywhere, including those dirty piles made by the plow.

Out and back to Casey Road around the tempo run.

Tempo Run along Oak Openings path. This area is a little too hilly for a tempo run but I did it anyway. My goal to stay just under threshold HR and was forced to back-off on the hills.

Carmel Lap. Warm and sunny, just beautiful. I really wanted to keep running but forced myself to stop and save my ambition for executing my training plan over the next few weeks.

C • glad to see all the running 1

I set my spring training plan toward achieving goals 1 & 2. It's written on the back of an envelope so it still needs some work. It's probably a "garden variety" plan but I think it will work for me. It keeps my mileage load the same as it was in 4th Q 2005 but replaces a few of the easy runs with more intense ones.

2006 Goals

1) No overtraining injuries
I had only one small injury in 2004-5. Planter facitis plagued me briefly. I believe it was due to a long run done too early in my training. The Superfeet and better shoes have helped but the modest slope in my training load (over time) was my smartest decision.

2) Run a sub-40 10K
Considering that this shaves almost 1:30 of my PR, it might seem difficult for my running capabilities. I am still a novice competitive runner and believe I can do it. A related goal here is to also improve my half marathon time. I really love running now. This was an unexpected side effect of starting it to improve my orienteering. My 2006 performance goals are restricted to running. I am going to use running races as my competitive outlet so I can back off a little in orienteering and concentrate on fundamentals.

3) Use a system in every orienteering event and on every control
Nothing major or restrictive but rather a framework of good habits to practice until they become more familiar and natural. I currently have an ad-hoc (i.e. seat-of-pants) methodology. This has been fine in helping me develop enough critical mass of orienteering experience to realize that (if I want to improve) I need more organization and advance planning. This goal is contrary to my nature. But like other seemingly distasteful tasks, I'm sure it won't be too terrible and this eventual system will become second nature to me. I have a ton of random thoughts and a little experience that I want to codify into a more formalized plan. I am indebted to and very appreciative of the many orienteers from whom I have learned both directly and indirectly.

4) Core exercises 4 days/week
I am notorious for slacking on this necessary strength training. I am not prescribing a minimum amount of time to leave me no excuse for not doing this.

5) Eat a serving of fruit between breakfast and lunch
I need to get my calories earlier in the day to avoid being famished (and thus overeating) in the late afternoon and evening. I may have to skip the occasional day due to logistics but I will know that the intention is there.

6) No orienteering at work
Even during breaks, I shouldn't be on AP at my client's offices. It's just too interesting (i.e. distracting) and I have ample time elsewhere for this obsession. As I've learned, everyone needs a "dream goal" which borders on impossible. This is mine.

C • Goal 6 1

C • Goal 6 1

I guess I'll have yesterday's correspondence as my first goal so I have an easy success to start the year. Unfortunately, I am still not done. I ran out of note cards (I forgot my birthday gifts originally) and instead of digging for more got caught-up in a great movie on AMC. Being a bit of a WWII buff, I rarely see war movies that don't take egregious creative license with history. In fact, I just don't watch them any more because they're all so terrible. "A Bridge Too Far" was different in all of the ways that count (detailed reasons omitted for brevity). Sure, it had some caricatures and tried to tug at the heartstrings here and there. I guess not all of us can stomach dry textbooks and documentary footage.

Old School Lap & back via Adler. Looked for the red Christmas ornament seen on Dec. 21. But (like most seasonal decorations) it must be put away already.

Carmel Lap. Nice to have the pipes working again.

I'm was inspired this evening to set my o-goals for 2006. I realized, though, that I still needed to write my thank-you notes and the last Christmas card for which I needed the correct address. I'll try again tomorrow.

Adler Lap (partial). Still "expectorunning".

Slow Carmel Lap to clear out the remnants of this cold.