Training Log Archive: bishop22In the 31 days ending Aug 14, 2007:
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Tuesday Aug 14, 2007 #
Running 1:05:00 [2] 7.5 mi (8:40 / mi)
slept:5.0 weight:164.5lbs
Easy run with the advanced girls at the XC camp. Only included Claire, Chelsea, Casey, 2 Thomas girls and Paige (partway).
We tried to make it over to Whiting Rd thru the park, but wound up taking a trail that wound too far north. Then we did the Orange loop at the new Whiting Rd park (via left on the blue trail). We returned to the park past a house that had given us permission to cross.
I missed the strides, due to having too many folks to talk to, after being out of town for so long.
We tried to make it over to Whiting Rd thru the park, but wound up taking a trail that wound too far north. Then we did the Orange loop at the new Whiting Rd park (via left on the blue trail). We returned to the park past a house that had given us permission to cross.
I missed the strides, due to having too many folks to talk to, after being out of town for so long.
Monday Aug 13, 2007 #
Note
(rest day)
The Junior Trip comes to a close. I think it was pretty successful. The kids seemed to have had a good time, and their performances in the races was even better than I expected. Plenty of future JWOC qualifiers were on the trip!
Had enough airport scrambling to do that I decided a day off was in order.
Had enough airport scrambling to do that I decided a day off was in order.
Sunday Aug 12, 2007 #
Orienteering race 15:12 [5] *** 2.4 km (6:20 / km)
spiked:8/11c
Sprint Relay to benefit the US O team that is starting to arrive in Kiev.
I joined Eric Buckley and Ted Good to form a team of M40+'s. I didn't object to leading off, so that's what I did. Got off to a good start towards the first control, but was distracted by the highly visible control that wasn't mine, but corrected fairly quickly. C2 was a bigger problem. I thought I was on line and Andrew Childs seemed to be heading for the same tree, so I ran hard to punch first, only to discover it was not my control 30+ seconds later (going away from C3), I punched. Then it was a matter of walking people down, which I did with a combination of decent running speed and straight lines. At C8 I punched just behind Holly K and ended up getting a minute in front of her at the finish. I went over the spurs to C9, others seemed to go around, and I got by a few people. Then I caught one last guy just after C10 and beat him in to finish 3rd on the first leg, behind the guy from Norway and John G. My time turned out to be the fastest of the day on "Variant A".
Ted went 2nd and caught John's father to put us in 2nd place, but with a couple of teams not too far back - Nate ran around 14:45 to close the gap, and one other team was looking strong. Eric ran well, especially considering yesterday's race, and held off Ed, despite a roundabout route to the last control, but he punched at the wrong flag and so we were MSP instead of 2nd (and first US). Definitely a fun event. Sprint Relays are so much more exciting than regular relays.
I joined Eric Buckley and Ted Good to form a team of M40+'s. I didn't object to leading off, so that's what I did. Got off to a good start towards the first control, but was distracted by the highly visible control that wasn't mine, but corrected fairly quickly. C2 was a bigger problem. I thought I was on line and Andrew Childs seemed to be heading for the same tree, so I ran hard to punch first, only to discover it was not my control 30+ seconds later (going away from C3), I punched. Then it was a matter of walking people down, which I did with a combination of decent running speed and straight lines. At C8 I punched just behind Holly K and ended up getting a minute in front of her at the finish. I went over the spurs to C9, others seemed to go around, and I got by a few people. Then I caught one last guy just after C10 and beat him in to finish 3rd on the first leg, behind the guy from Norway and John G. My time turned out to be the fastest of the day on "Variant A".
Ted went 2nd and caught John's father to put us in 2nd place, but with a couple of teams not too far back - Nate ran around 14:45 to close the gap, and one other team was looking strong. Eric ran well, especially considering yesterday's race, and held off Ed, despite a roundabout route to the last control, but he punched at the wrong flag and so we were MSP instead of 2nd (and first US). Definitely a fun event. Sprint Relays are so much more exciting than regular relays.
Running warm up/down 20:00 [2] 2.22 mi (9:00 / mi)
Got a little over 10 minutes of jogging in before the Sprint, then a little under 10 minutes afterwards.
Orienteering race (String-O) 46 [5] 0.19 km (4:02 / km)
John set up another competitive String-O course near the relay finish line. Over 70 attempts were made, in various formats - individual, relay, 3-legged, 1-legged and blind (thanks, JJ).
The crowd made me start right after Nate and try to beat him, but it was not to be. Nate popped a 43, which was the fastest time of the day, other than the Norwegian's 42, then 41. My excuse was that Nate left each flag swinging, making it harder for me to punch.
The crowd made me start right after Nate and try to beat him, but it was not to be. Nate popped a 43, which was the fastest time of the day, other than the Norwegian's 42, then 41. My excuse was that Nate left each flag swinging, making it harder for me to punch.
Orienteering race (String-O Relay) 14 [5] 0.06 km (3:53 / km)
Zach, Chelsea and Nate had put up the fastest relay time of the day (48, I think), but it was beaten by the Goodmans (John running first and last), so Nate, Chelsea and I took a shot and whipped off a 43. I almost fumbled the SID handoff from Chelsea, but was able to hold on.
Saturday Aug 11, 2007 #
Orienteering race 2:30:01 [3] *** 14.0 km (10:43 / km) +515m 9:03 / km
spiked:14/18c
US Long-O Champs at Saylor Park, north of Woodland Park, CO.
I started out on the line to C1 before I noticed the trail was the way to go. After crossing the marsh, I forgot that it was a 1:15K map, and attacked from the wrong hilltop - 2 others were also off in my direction (Spike and Gabe), so it took a minute to admit I had made a mistake, realized the scale error and moved on, but the pack was long gone, so I was on my own most of the way. I was quite happy with my contour reading, something I don't usually do well, especially on a 1:15 map. I still couldn't always predict whether it would be a reentrant or spur that I would see, but could adjust my navigation when I saw the actual slopes in the field.
I took the road most of the way to C8 - I'll have to see others' splits to see if that was a reasonable choice; I was able to run fairly quickly on the road. I missed C11 to the right when I spotted what turned out to be an unmapped boulder. I had a bit of a problem leaving C12 - couldn't decide whether to go left, or start angling to the road, so I ended up getting slowed by some undergrowth. I eventually went to the road and hopped a fence to get to the trail for an attack. I went along the right edge of the boulders, but didn't see the flag, nor a real break that seemed to be on the map, so I had to come back up from south of everything. I had seen Cristina on the road, but she got past me again as I retraced my steps.
I knew I had to be careful on C15, but I guess I drifted right, which meant 2 things: I didn't find the reentrant with the control, and I passed the trail further north than expected and my pace count brought me well short of the control. The road got me straightened out E-W, and following the reentrant got me to the bag after Cristina. The rest of the way was extra slow on uphills, but I saw someone to pass going to C17 and forced myself to hustle to 18.
I ended up 4th - had a shot at 3rd if I hadn't wasted so much time on 11, 13, 15 (or lost the pack on 1).
I started out on the line to C1 before I noticed the trail was the way to go. After crossing the marsh, I forgot that it was a 1:15K map, and attacked from the wrong hilltop - 2 others were also off in my direction (Spike and Gabe), so it took a minute to admit I had made a mistake, realized the scale error and moved on, but the pack was long gone, so I was on my own most of the way. I was quite happy with my contour reading, something I don't usually do well, especially on a 1:15 map. I still couldn't always predict whether it would be a reentrant or spur that I would see, but could adjust my navigation when I saw the actual slopes in the field.
I took the road most of the way to C8 - I'll have to see others' splits to see if that was a reasonable choice; I was able to run fairly quickly on the road. I missed C11 to the right when I spotted what turned out to be an unmapped boulder. I had a bit of a problem leaving C12 - couldn't decide whether to go left, or start angling to the road, so I ended up getting slowed by some undergrowth. I eventually went to the road and hopped a fence to get to the trail for an attack. I went along the right edge of the boulders, but didn't see the flag, nor a real break that seemed to be on the map, so I had to come back up from south of everything. I had seen Cristina on the road, but she got past me again as I retraced my steps.
I knew I had to be careful on C15, but I guess I drifted right, which meant 2 things: I didn't find the reentrant with the control, and I passed the trail further north than expected and my pace count brought me well short of the control. The road got me straightened out E-W, and following the reentrant got me to the bag after Cristina. The rest of the way was extra slow on uphills, but I saw someone to pass going to C17 and forced myself to hustle to 18.
I ended up 4th - had a shot at 3rd if I hadn't wasted so much time on 11, 13, 15 (or lost the pack on 1).
Running warm up/down 5:00 [2] 0.63 mi (8:00 / mi)
Some jogging to the start, only because time before the start was rapidly approaching rest room queue time.
Friday Aug 10, 2007 #
Orienteering race 39:24 [4] *** 4.0 km (9:51 / km)
spiked:7/12c
USOF Middle Distance Champs outside of Woodland Park, CO.
Well, mixed feelings about this race. I let Nate talk me into allowing him to run up on M-20 Red, since Amos and Andy were doing it, given the short distance of the Red course. He ended up beating me by over 3 minutes. I guess that's good and bad.
I was shocked when I flipped the map over. It was basically all white, with a few splotches of yellow inside the course area. As it turned out, the yellow was not so valuable for me to navigate: white sometimes meant widely scattered trees, sometimes meant a little deadfall, and occasionally meant light green (I only saw a couple of patches of medium green), so I couldn't readily distinguish yellow from white.
So, it was all about the contours, and I can't tell a spur from a reentrant unless there is water to clue me in. After the race, Nate pointed out to me that everything was downhill from east to west, so you automatically knew which were which. But I didn't.
I ran conservatively to C1, then I thought a reentrant led to C2, just about 150m away, so I ran hard. It turns out that it was a spur that led to the control, so I ended up running back to the C1 area and trying again - a quick 3 minute loss. I discovered my inability to distinguish yellow from white, when a clearing was supposed to be my catching feature beyond C3, but I couldn't spot it. Another 1 - 1.5 minute loss.
Most of the rest of the way was simply running straight, pace counting and reading the detail when I got within 30-50m of the bag. C11 was a "long" leg (~500m), and I thought I could run down a spur, but it got thick, so I jumped off and ran parallel. I guess I was running much harder than I thought, so I covered much more distance than my pace count indicated, and had to figure that out, and backtrack (in addition to being left of the line, which I knew). Cost me another 1.5 minutes.
It looks like I may have picked up a USOF medal on the cheap. There was a European that ran around 32 minutes in M40+, but Eric B made a big error on C11 and Jeff W must have had problems, and there weren't many other entrants, so???
Zach won White by a bunch. It's tough to figure whether he is better served to smoke the White field (he still has another year on White), or to be challenged by Yellow, and spanked by Ethan Childs.
Luke made his navigation debut on Rec-White, with Chelsea shadowing. He would have been 2nd in M-10 - I think he was about 40 minutes to Zach's 20, but he has 4 more years in that category, so no hurry in going competitive. He was very excited about, and proud of his performance. It was also his first e-punching, which he loved.
Well, mixed feelings about this race. I let Nate talk me into allowing him to run up on M-20 Red, since Amos and Andy were doing it, given the short distance of the Red course. He ended up beating me by over 3 minutes. I guess that's good and bad.
I was shocked when I flipped the map over. It was basically all white, with a few splotches of yellow inside the course area. As it turned out, the yellow was not so valuable for me to navigate: white sometimes meant widely scattered trees, sometimes meant a little deadfall, and occasionally meant light green (I only saw a couple of patches of medium green), so I couldn't readily distinguish yellow from white.
So, it was all about the contours, and I can't tell a spur from a reentrant unless there is water to clue me in. After the race, Nate pointed out to me that everything was downhill from east to west, so you automatically knew which were which. But I didn't.
I ran conservatively to C1, then I thought a reentrant led to C2, just about 150m away, so I ran hard. It turns out that it was a spur that led to the control, so I ended up running back to the C1 area and trying again - a quick 3 minute loss. I discovered my inability to distinguish yellow from white, when a clearing was supposed to be my catching feature beyond C3, but I couldn't spot it. Another 1 - 1.5 minute loss.
Most of the rest of the way was simply running straight, pace counting and reading the detail when I got within 30-50m of the bag. C11 was a "long" leg (~500m), and I thought I could run down a spur, but it got thick, so I jumped off and ran parallel. I guess I was running much harder than I thought, so I covered much more distance than my pace count indicated, and had to figure that out, and backtrack (in addition to being left of the line, which I knew). Cost me another 1.5 minutes.
It looks like I may have picked up a USOF medal on the cheap. There was a European that ran around 32 minutes in M40+, but Eric B made a big error on C11 and Jeff W must have had problems, and there weren't many other entrants, so???
Zach won White by a bunch. It's tough to figure whether he is better served to smoke the White field (he still has another year on White), or to be challenged by Yellow, and spanked by Ethan Childs.
Luke made his navigation debut on Rec-White, with Chelsea shadowing. He would have been 2nd in M-10 - I think he was about 40 minutes to Zach's 20, but he has 4 more years in that category, so no hurry in going competitive. He was very excited about, and proud of his performance. It was also his first e-punching, which he loved.
Orienteering race (String-O) 1:25 [5] *** 0.3 km (4:43 / km)
The Juniors put on an intense String-O course as a fundraiser ($1 per run), so I took my shot. Nate beat me soundly on this. There were some picnic table options (over, under, around). The third table was tall (Luke could almost run right under it), and I almost didn't make the jump onto it.
Running warm up/down 6:00 [2] 0.67 mi (9:00 / mi)
Most of my warm-up was walking around with Luke, to get him signed up for a Rec course and into the computer, but I did get some jogging in.
Unable to force myself to do a warm-down afterwards, but I did do plenty of walking around, which was probably good enough.
Unable to force myself to do a warm-down afterwards, but I did do plenty of walking around, which was probably good enough.
Thursday Aug 9, 2007 #
Running 30:00 [2] 3.43 mi (8:45 / mi)
Easy run with Chelsea. Sergei came along as well. We ran on the path alongside Rt 67 back towards Woodland Park. Turned around after 16 minutes, since darkness was rolling in quickly. The return was easier and 2 minutes faster, since it was downhill.
Had almost blown off the run, since I carted the juniors around a bit, plus took a nap - IN A BED - after Chris supplied the troops with a large lunch and a place to swim.
Finally made it out for dinner at 9:27, at a place that closed at 9:30. In fact they turned the lights out as Chelsea and I came up, although Chris, Z and Luke were already inside. Decent pizza, excellent cold beverages, but the topper was that it was Thursday, so they provided awesome free cinnamon breadsticks with icing after dinner, with the purchase of a large pizza.
Had almost blown off the run, since I carted the juniors around a bit, plus took a nap - IN A BED - after Chris supplied the troops with a large lunch and a place to swim.
Finally made it out for dinner at 9:27, at a place that closed at 9:30. In fact they turned the lights out as Chelsea and I came up, although Chris, Z and Luke were already inside. Decent pizza, excellent cold beverages, but the topper was that it was Thursday, so they provided awesome free cinnamon breadsticks with icing after dinner, with the purchase of a large pizza.
Wednesday Aug 8, 2007 #
Orienteering 10:00 [1]
Served as a "bus" for the Jr Jr Training camp. 4 of the 5 groups came to my starting point, before catching the other 4 buses, so I went along my route (1 control every 10 minutes) just waiting for Zach's group to get me. They came along just before I left the 4th stop. Than a latecoming group showed up while I was on my way in.
Orienteering (Control Pickup) 40:00 *** 3.0 km (13:20 / km)
spiked:5/5c
Picked up some Orange controls with Zach. He led us (solidly) to each of the controls, I just got to carry the flags, e-punch units and stands. The youngsters had driven the van away, so I had no plastic bags, but I took off my sweatpants, tied the legs, and they made a fine carrying case for the flags and units.
Orienteering race 1:25:00 [4] *** 7.6 km (11:11 / km) +230m 9:43 / km
spiked:11/15c
US Night-O Champs. Blew C12 (about 7 minutes), after taking a safe route, but getting lazy at the attackpoint (road intersection, just over 100m away). Had a few other, smaller problems, but that was the bad one (I finished 6.5 minutes behind Emily and 2 minutes behind Ted Good).
Zach flew around his 2.2k course in under 15 minutes, for the win. Nate got Andrew by about 2 minutes, running his 4.7k Orange in just over 40 minutes.
More later - I'm being pressured to leave the HQ area so we can hit the road to Colorado Springs. Gotta make it in time for the Trail-o after all. How is trail-o not even worse than micro-o?
Zach flew around his 2.2k course in under 15 minutes, for the win. Nate got Andrew by about 2 minutes, running his 4.7k Orange in just over 40 minutes.
More later - I'm being pressured to leave the HQ area so we can hit the road to Colorado Springs. Gotta make it in time for the Trail-o after all. How is trail-o not even worse than micro-o?
Tuesday Aug 7, 2007 #
Orienteering 32:27 [2] 3.24 km (10:00 / km)
Did part of the Orange Day 2 course at a very relaxed pace, without a compass. Legs are still quite heavy on the uphills. I missed C3 - I was following a path along a reentrant, and it was supposed to turn left up another reentrant, but I didn't see that, so I ended up leaving the trail and heading up the next reentrant and moved onto 4. The line from 3-4 was basically an extension of the line from 2-3.
Splits:
To Start: 2:21
1 - 2:29
2 - 6:13
4 - 6:42
5 - 2:52
6 - 5:10
in - 6:38
Splits:
To Start: 2:21
1 - 2:29
2 - 6:13
4 - 6:42
5 - 2:52
6 - 5:10
in - 6:38
Friday Aug 3, 2007 #
Orienteering 59:36 [3] *** 6.62 km (9:00 / km)
spiked:28/31c
I'm taking the Zero-to-Orange "Train the Trainer" course. Our first exercise was at the end of the day. It was a score-o with 32 controls, but we were given a control card with just 24 spaces, with the explanation that no one would get them all. With 2 Blue courses coming up this weekend, I started out as easy as I could, with no intention of getting them all. I skipped #6 (they were worth face value), so I could be sure to get some 20+ flags. I got distracted by the kids who were playing ultimate near our camp site and missed #3 - no big deal. I relocated to go after 13 and saw 3,just 30m away, but decided to skip it, since I had already missed 6. I finished up, and realized I had time to run out and back to 6 (800m round trip, which I turned into 900+), and kicked myself for not grabbing 3 when I had the chance - could have had them all. And it turned out one guy in the class just missed #2, so I lost bragging rights by one point out of 600+.
Thursday Aug 2, 2007 #
Running 45:07 5.64 mi (8:00 / mi)
Long freakin' drive from Yellowstone to Elbert, CO. We were going to stop in Laramie for a run, but I forgot to bring any maps from last year, so we continued on to Fort Collins. I called my brother-in-law, who spent time at school there, and he directed us up to Horsetooth Resovoir, which was an excellent choice. We parked at the first lot and ran trails to the north. It started raining before we got going, eased up a bit, then poured by the end.
They took off before I could get out of the car, which was just as well, since I needed an easy jog to transition from driving to running. I ran out 15 minutes, then picked up the pace and followed the "foothills trail" back down to the edge of town, which meant I had to turn around and climb a ton, back above the resovoir. Eased up after 30 minutes or so.
Driving back thru Fort Collins, we encountered some mighty rivers flowing down some of the roads. I wasn't ready for the first couple - good thing we were in a high van. I allowed for an IHOP dinner stop to drag out the drive, with the hope that the weather would improve, which it did, moderately.
They took off before I could get out of the car, which was just as well, since I needed an easy jog to transition from driving to running. I ran out 15 minutes, then picked up the pace and followed the "foothills trail" back down to the edge of town, which meant I had to turn around and climb a ton, back above the resovoir. Eased up after 30 minutes or so.
Driving back thru Fort Collins, we encountered some mighty rivers flowing down some of the roads. I wasn't ready for the first couple - good thing we were in a high van. I allowed for an IHOP dinner stop to drag out the drive, with the hope that the weather would improve, which it did, moderately.
Wednesday Aug 1, 2007 #
Running long 1:23:38 [2] 11.3 mi (7:24 / mi)
In Yellowstone Park. Ran the length of a bike path, then along the road briefly, and back. I couldn't keep up with the youngsters (Nate, John, Emily and Amos) on the way out, but was able to keep up on the faster return trip. Andy went 45 minutes, Zach and Sylvia went 30. Ethan went 60 minutes. Sergei disappeared for awhile, then followed us back.
Splits Out Back
End of road 7:32 6:29
Side path 12:13 10:32
Turnaround 25:00 21:50
Splits Out Back
End of road 7:32 6:29
Side path 12:13 10:32
Turnaround 25:00 21:50
Tuesday Jul 31, 2007 #
Running intervals 58:43 7.0 mi (8:23 / mi)
rhr:48 slept:5.0
Intervals on trails from Old Faithful with the whole crew. About 14 minute warm-up, then 5x(3 min hard/3 min easy). John out in front, then Nate and Amos on the early ones, Emily on the last couple, then me, Andrew, Sergei, Ethan and Sylvia. Zach ran the w/up and w/dn and explored while we did intervals.
I think the altitude got to me a bit. I had the strange chest feeling that I used to get after racing indoors. I was dragging a bit on the last one, while the others were racing.
I think the altitude got to me a bit. I had the strange chest feeling that I used to get after racing indoors. I was dragging a bit on the last one, while the others were racing.
Monday Jul 30, 2007 #
Running 25:22 [2] 2.9 mi (8:45 / mi)
slept:6.5
Easy run thru some pastures adjoining the KOA outside West Yellowstone. Ran with Nate, John, Andrew, Ethan, Amos and Emily (I think that's everyone). I couldn't keep up on the uphills, since my legs were quite hungover from yesterday plus about 9 hours of driving today.
Cut off early with Andrew as darkness set in. Doesn't stay light past 10pm like in Saskatoon.
Cut off early with Andrew as darkness set in. Doesn't stay light past 10pm like in Saskatoon.
Sunday Jul 29, 2007 #
Orienteering race 3:41:14 [3] *** 12.8 km (17:17 / km)
spiked:15/23c
COC Long Champs at Mr. Eb's, northwest of Saskatoon. I'll try to add more when I have the map and it's not 1AM, but the short story is DNF, and I would have been OVT. I punched control 22 just under 3 hours, then couldn't find 23. The open and white and open with scattered trees blended too much for me to decipher, and there was no place to relocate. I gave up at about 3.5 hours and jogged back the long way (if I had found 23, I could have gotten back quicker thru the terrain.
The heat was tough. I drank as much as I could at each water control, and it was still not enough. The terrain was tough. I could feel cramps coming on each time I jumped (/stepped) over deadfall in the latter parts of the course. The navigation was tough. The visibility was limited in many places and there were many subtle depressions that I need more practice to determine which are on the map.
It was certainly a challenge. I've never DNF'd in a running race, and I think my only DNF was in a ski-o, when I ran out of time (although the blisters would have been a good excuse, too). I almost went back into the terrain when I got to the road and quickly figured out where I was. Am I a wimp for packing it in? If the time limit had not been 3 hours, I would have gone on.
The heat was tough. I drank as much as I could at each water control, and it was still not enough. The terrain was tough. I could feel cramps coming on each time I jumped (/stepped) over deadfall in the latter parts of the course. The navigation was tough. The visibility was limited in many places and there were many subtle depressions that I need more practice to determine which are on the map.
It was certainly a challenge. I've never DNF'd in a running race, and I think my only DNF was in a ski-o, when I ran out of time (although the blisters would have been a good excuse, too). I almost went back into the terrain when I got to the road and quickly figured out where I was. Am I a wimp for packing it in? If the time limit had not been 3 hours, I would have gone on.
Running warm up/down 8:00 [2] 0.89 mi (9:00 / mi)
I wasn't going to do much of a warm-up, but I jogged out to catch Zach on the way to the start, then I sat down and was attacked by bugs, so I hustled back to the assembly area for bug spray, then back out to see Zach off.
Saturday Jul 28, 2007 #
Event: ROC - Score-O & Sprint
Orienteering race 1:15:00 [4] *** 4.2 km (17:51 / km)
spiked:10/17c
COC Middle Champs at Mr. Eb's trails, northwest of Saskatoon. More to come when I have my map.
Poor effort on my part. Each time that I started to get comfortable with my navigation, I was thrown a curve that I whiffed on. The contours were too subtle for my untrained eye, so I had problems with several controls.
Nate had a real rough go, but Zach flew thru his course for the win.
Poor effort on my part. Each time that I started to get comfortable with my navigation, I was thrown a curve that I whiffed on. The contours were too subtle for my untrained eye, so I had problems with several controls.
Nate had a real rough go, but Zach flew thru his course for the win.
Orienteering warm up/down 15:00 [1] 1.0 km (15:00 / km)
Mostly walked around some of the warm-up controls with Zach. I could tell it was going to be difficult to move thru this terrain.
Running warm up/down 15:00 [2] 1.67 mi (9:00 / mi)
More warm-up than I bargained for. We were told that it was a 500m walk to the start from the porta-potties, so Zach and I left the assembly area about 15 minutes before his start. We jogged once we got to the porta-potties, but that turned out to be not quite enough. It must have been over 1200m, and Zach just missed his start. I was 3 minutes after Zach, so by the time I got him a new start time, I had missed my call-up, and they were about to move me to the maps, and I hadn't yet cleared, so it was a flurry of activity to get to the line just in time.
Friday Jul 27, 2007 #
Orienteering race 17:34 [5] *** 2.8 km (6:16 / km)
spiked:11/16c rhr:44 slept:5.0
COC Sprint at U of Saskatoon. Had trouble getting into the map early on, so Mike Smith made up a minute just after C3. Lost contact with him when he beat a couple of cars to a road crossing on the way to 4, and I had to wait for one of them. The heat was tough and I was a bit tired from a late night and traveling, so I didn't run particularly fast, but it was not a bad performance overall.
It actually turned out that Zach ran a faster per km time than I did. He won his age group in 11:40-ish, 2nd was over 17. Nate was 3rd - had a couple of poor route choices that put him over a minute behind Andrew, who was slightly behind the winner. They'll have their work cut out for them tomorrow.
It actually turned out that Zach ran a faster per km time than I did. He won his age group in 11:40-ish, 2nd was over 17. Nate was 3rd - had a couple of poor route choices that put him over a minute behind Andrew, who was slightly behind the winner. They'll have their work cut out for them tomorrow.
Running warm up/down 14:00 [2] 1.6 mi (8:45 / mi)
8 minutes before the race, 6 minutes after.
Thursday Jul 26, 2007 #
Note
slept:7.5 (rest day)
As usual, the last day of work before vacation was quite busy, so I had to go get fingerprinted at lunchtime, instead of getting an easy run in.
Golfing 18:00 [1]
spiked:6/18c
89, but with stretches of solid play (highlight - bird on #3).
Wednesday Jul 25, 2007 #
Note
slept:7.75 weight:165lbs (rest day)
Off today, real easy tomorrow, and off to Saskatoon on Friday. Someone should be at the airport to pick me up at 1:42pm, so I can make it to my 4:06pm start, right Walt?
Oh - the results from the Night-O that Nate and Zach did (quite well) are here:
http://www.coc2007.ca/coc2007_results.html
Oh - the results from the Night-O that Nate and Zach did (quite well) are here:
http://www.coc2007.ca/coc2007_results.html
Golfing 18:00 [1]
spiked:9/18c
Went off the first tee at 5:35, behind 4 slow women, so I was just going to play 9 holes, but they let me thru on 5, I birdied 6 to go 1-under, another group let me thru on 7 (gave the stroke back), and it was clear sailing ahead, I made par on 8, bogey on 9 for a 36, so I had to go on.
I was sure I had my first sub-80 round coming, thru 14 holes, but I had an epic choke - put up a snowman on 15 and 4-putted on 16, and wound up with an 83. Very disappointing, but my play is very promising. I only had 1 drive shorter than 245 and hit 8 of 12 fairways (missed both fairways when I used my 4-wood), only 13 putts on the front (but 20 on the back).
I was sure I had my first sub-80 round coming, thru 14 holes, but I had an epic choke - put up a snowman on 15 and 4-putted on 16, and wound up with an 83. Very disappointing, but my play is very promising. I only had 1 drive shorter than 245 and hit 8 of 12 fairways (missed both fairways when I used my 4-wood), only 13 putts on the front (but 20 on the back).
Tuesday Jul 24, 2007 #
Swimming 36:01 [3] 1.02 mi (35:18 / mi)
slept:6.5 weight:165.5lbs
4:09/8:22
1:31,33,32,31,31
3:28,26
Probably last swim until I return from my western swing.
1:31,33,32,31,31
3:28,26
Probably last swim until I return from my western swing.
Running 52:03 6.5 mi (8:00 / mi)
XC camp at Webster Park. Ran with the advanced girls plus Dan. We did 20 minutes, then each of the 7 led for a 3 min fartlek session, then back.
Monday Jul 23, 2007 #
Running 51:24 6.29 mi (8:10 / mi)
slept:6.0
Up the river to the 2.5 mile mark (UR X-walk), turned around and at 24 minutes (a little before McLean), I started 8 x (1 minute hard/1 easy). Did this up McLean-Mt Hope-Linden-Goodman-Clinton, then easy Alexander-Monroe-around back of Strong Museum-cut thru streets to Gibbs and in.
Ran the hard stretches at 400m Rep pace or better.
Ran the hard stretches at 400m Rep pace or better.
Sunday Jul 22, 2007 #
Golfing 18:00 [1]
spiked:4/18c slept:7.0 (rest day)
Birdied #4 to get back to even, but was +4 after 8, then the wheels came off. Tripled 9, 10, 11, and never regained focus - 92.
Saturday Jul 21, 2007 #
Running long 1:53:07 [2] 14.1 mi (8:01 / mi)
slept:6.0
ODR: Kreag-Ayrault-End-31-Victor-Bluhm-Thayer-Steele-across Turk-Garnsey & in. Found Jane lost in the housing development across from Steele, and showed her one correct right turn, but followed her past the next right turn to a dead end, so I added about 1/2 mile to the published route. Popped out onto Garnsey just as Vinny was coming by, having gone around the development, and ran in with him. Nice after being alone from mile 2 to 10+. I fell off the lead pack on the way to 22:46 at 3 miles (they were close to 22). I was 46:12 at 6 (23:26), then about 72:29 (26:16) at 9, which included Bluhm hill. 40:37 for the last 5.1.
Note
Walt & Nate called from Deadwood, SD last night at 11:30, where they were camping on the way to Saskatoon. Sounds like the trip started off fine.
Golfing 1:00 [1]
Course was closed for Couples Invitational - poor planning on my part - so I spent 55 minutes on the range: 64 shots, then about 50 chips.
Friday Jul 20, 2007 #
Running tempo 45:28 6.0 mi (7:35 / mi)
rhr:41 slept:6.25
Did a good, old-fashioned out 3 miles easy and back harder. Made me reminisce about the days in Henrietta where that meant out in 21 and back under 18. Today I ran up the river for 24:48 and turned around and came back in 20:40.
Out Back
5:23 4:11 to/from river path
8:41 7:30 start of mile
8:13 6:54 end of mile
2:31 2:05 turnaround
Achilles still a little sore, but didn't notice it while running hard. Toe is nicely discolored from where I stubbed it and tripped while running with the youngsters on Tuesday (yeah, real funny Nate). Blisters on both feet from lack of socks on Tuesday - not too bad. And of course the chronic butt pain kicked in when I got out of my chair this afternoon.
And I'm not even old yet.
Out Back
5:23 4:11 to/from river path
8:41 7:30 start of mile
8:13 6:54 end of mile
2:31 2:05 turnaround
Achilles still a little sore, but didn't notice it while running hard. Toe is nicely discolored from where I stubbed it and tripped while running with the youngsters on Tuesday (yeah, real funny Nate). Blisters on both feet from lack of socks on Tuesday - not too bad. And of course the chronic butt pain kicked in when I got out of my chair this afternoon.
And I'm not even old yet.
Thursday Jul 19, 2007 #
Swimming 38:40 [3] 1.02 mi (37:54 / mi)
rhr:47 slept:6.5
4:09/8:23
1:29,32,30,32,31
3:27,25
Felt a little smoother in the water today.
1:29,32,30,32,31
3:27,25
Felt a little smoother in the water today.
Golfing 9:00 [1] ***
spiked:2/9c
42 - only one double (one of 2 3-putts).
Wednesday Jul 18, 2007 #
Orienteering 16:26 [3] *** 2.3 km (7:09 / km)
spiked:12/13c
Did a pre-run of the sprint course for the meet at Black Creek on the 28th. Ran fairly easy - only slowed down once.
Running 26:11 [2] 3.27 mi (8:00 / mi)
WARNING: FDFs are SWARMING in Black Creek Park. I probably had 50 of them following me as I ran from the main parking lot along the main trail to the west side of the park. They were flying into my mouth, nose, eyes and ears. I recommend a hat and good bug spray before heading there. Most of them didn't want to follow me onto the sprint course, so that was a relief.
I ran easy an 13:14 over to the west side and 12:57 back. The blisters I picked up by not having socks yesterday (even though I had old shoes) were plenty annoying. And today I didn't have running shorts, so I had to run in the old pair of shorts I had in the car.
I ran easy an 13:14 over to the west side and 12:57 back. The blisters I picked up by not having socks yesterday (even though I had old shoes) were plenty annoying. And today I didn't have running shorts, so I had to run in the old pair of shorts I had in the car.
Tuesday Jul 17, 2007 #
Running 53:11 [3] 6.86 mi (7:45 / mi)
slept:6.5
Fairly easy run with the "Advanced" group at day one of the Webster Summer XC Camp. Only Nate and a Thomas 9th grader were able to keep up with John for the first 5+ mile loop. We only had time to add about 10 minutes, so didn't make a full 7 miles.
Running 2:00 [4] 0.6 km (3:20 / km)
6 strides
Stretching 1:00 [1]
Monday Jul 16, 2007 #
Running 31:47 [2] 4.0 mi (7:57 / mi)
slept:6.0 weight:166lbs
East-Culver-Park, allowing myself to go as easy as I wanted, after a tough weekend.
I noted today, while running, that the local butts are much like the Hyundai dealer's slogan. And this was based on a biased sample, since I just saw people who were out at lunchtime, making an effort (well, perhaps the effort was just to find more food).
I noted today, while running, that the local butts are much like the Hyundai dealer's slogan. And this was based on a biased sample, since I just saw people who were out at lunchtime, making an effort (well, perhaps the effort was just to find more food).
Stretching 1:00 [1]
Sunday Jul 15, 2007 #
Golfing 18:00 [1]
spiked:7/18c slept:6.5
89 thanks to several poor holes, including finishing with 3 straight doubles (on 3 easy holes).
Worst shot of the year on #8 - a par 3. Shanked it right, it hit a tree and bounced back past me, into the rough behind the tee box.
Worst shot of the year on #8 - a par 3. Shanked it right, it hit a tree and bounced back past me, into the rough behind the tee box.
Orienteering race 59:59 [4] *** 4.72 km (12:43 / km) +445m 8:38 / km
spiked:23/24c
ROC Score-O at Irondequoit Bay East. Low expectations after hitting the OD yesterday, and the course setter said he didn't think all the flags could be had, but I started out OK. I thought I would be starting to the south, but when I got a look at the map, it looked best to pick off the northern controls first. Rob, Gil and Nate got a jump on me to the first control (1), but we were taking different routes to the next few controls (22-10-19) which mixed things up a bit. Nate stayed ahead of me for a few controls (7-11-16), but I got ahead of him to 9. We were close to 18-8, but then I took the long trail route to 20, while Nate tried to go straight, so I didn't see him again.
I did 14-15-3-17-13-5-24 mostly cleanly. I was quite proud of running around on the trails from 20-14, to avoid going down and back up about 4 contours. I passed Vince on the road to 23, which gave me incentive to really pick it up. I did 23-26, out and back to 12, then tried to figure out whether I could get the rest. I passed Zach on the main trail towards 4, giving me another boost. I should have gone to 2 at this point, but I grabbed 21, then decided I had enough time to get 2, which ended up being the only control I struggled with. I thought I made it to the second trail, but it must have been the first, so I went west to the junction and came back east on what I thought was the second trail, but it turned out to be the third, as I saw the downhill to my right. Gil popped up from the right and was going to continue thru, so I decided to follow rather than running around. It was brutal going and Gil fell in some thick stuff, so I had to wait for him to get back up. We got to the flag, and I took off for the finish. I knew it was going to be close and thought I had it by almost 5 seconds, but then there was a chute I had to go to instead of the table, so I adjusted and made it with 1 second to spare.
I did 14-15-3-17-13-5-24 mostly cleanly. I was quite proud of running around on the trails from 20-14, to avoid going down and back up about 4 contours. I passed Vince on the road to 23, which gave me incentive to really pick it up. I did 23-26, out and back to 12, then tried to figure out whether I could get the rest. I passed Zach on the main trail towards 4, giving me another boost. I should have gone to 2 at this point, but I grabbed 21, then decided I had enough time to get 2, which ended up being the only control I struggled with. I thought I made it to the second trail, but it must have been the first, so I went west to the junction and came back east on what I thought was the second trail, but it turned out to be the third, as I saw the downhill to my right. Gil popped up from the right and was going to continue thru, so I decided to follow rather than running around. It was brutal going and Gil fell in some thick stuff, so I had to wait for him to get back up. We got to the flag, and I took off for the finish. I knew it was going to be close and thought I had it by almost 5 seconds, but then there was a chute I had to go to instead of the table, so I adjusted and made it with 1 second to spare.
Orienteering (Flag Pickup) 37:00 [2] *** 3.7 mi (10:00 / mi)
spiked:8/8c
Picked up some flags after the event - drove out to the southern part of the map to grab 6 controls, then drove to the circle for 2 and ran in from there. Also includes my whopping 3 minutes of warm-up time - we were very disorganized leaving home and getting ready.