Training Archive: O Steve!In the 30 days ending 2008-04-30:
| [csv] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||
| 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 | S | S | M | T | W | ||||||||||||||||||||||||||||||||||||
Wednesday Apr 30 | ||
| Mt Bike 29:29 [3] | |
| ahr:138 | ||
| fast solo spin on the mt bike before going to boat your butt off.... | ||
| Run 31:05 [3] | |
| ahr:138 weight:172.8lbs | ||
| Run bike paths near medicine lake with Kari before boat your butt off... | ||
| Paddling 21:14 [2] | |
| ahr:115 | ||
| Kari and I paddled the inflatable kayaks at boat you butt off....went to Green Mill with the group afterwards.... | ||
| C • BYBO 2 | ||
Monday Apr 28 | ||
| Swimming 33:06 [3] | |
| first swim of the season....hit the pool take the first stroke and ouch!!....I guess all that recent kayak paddling in the kayak on Saturday has cause some bursitis in my right shoulder....grin and bear it....
did very mild intervals.....one 300 in 4:56 and then did 3x400 yds in 6:29,6:22,6:23...with 2:00 rest inbetween......not bad for a first swim.... | ||
| Run 36:36 [3] | |
| ahr:142 | ||
| run in the neighborhood... | ||
Sunday Apr 27 | ||
| Note | |
| Timber Wolf Adventure Race with Kari, racing with Dan and Rebecca as 2 2 person teams racing together. ocated in Winter Wi. The race was put on by The UW of Stevens Point Adventure Racing Club and was billed as an 8 hour race...The short review was that the race was interesting and the course was a good one (although I only saw half of that...more about that in a bit) and they obviously worked hard on it. They had some elements and details that could definitely be improved but it would not take to much work. I would do another one of their races.
We show up at the race start and it is 35F with 30 mph winds. Very young race field, freezing cold, we are sure they are going to cancel the canoe portion on the river...no such luck...then it begins to snow and snow hard....we get one map and no written instructions and are given an overview of the course... | ||
Saturday Apr 26 | ||
| special test 4:10 [2] | |
| ahr:116 | ||
| Timber Wolf Adventure Race with Kari, racing with Dan and Rebecca as 2 2 person teams racing together....started with a special test that I still couldnt explain if you asked me to....file it under "stupid human tricks" and I am not sure if I still understand the instructions...but like most special test it did not mean much.... | ||
| Run 22:45 [3] | |
| ahr:137 | ||
| appx 2 mile run to TA 1 down a paved road....15 words were put on signs on trees by the road in random order and you had to read them and write them down to descramble them in a sentence before moving on to an Orienteering section, we wrote them down while running and descrambled them on the run...We gave the officials the sentence verbally, of course there were many teams listening so that obviously helped them by just letting them repeat what we said......ah, special tests....the devils in the details...
we were probably in midpack or just behind midpack at this point.... | ||
| Orienteering race 1:13:00 [3] *** | |
| ahr:136 | ||
| As the field was descrambling sentences we received our O map and it took us a minute or two to figure trail intersection at the trailhead (which was drawn incorrectly) on the USGS map ...I would guess the trail inaccuracy confused the field trying to get oriented and started on the O course but as they did we found the correct trails that led close to the first conrtol by the direction it was going....we snuck down the correct trail with one other team and located the control in short order...likely moving to near the top of the field...
The other 5 CP's were located across a wide swampy creek area that required crossing...no other way...I went ona a straight bearing to CP 2 that required travel across a swampy watery area. Dan said "go for it" and quickly found myself dunked chest deep in water....not good...Dan replied "I guess we are not going that way" as I retreated. We went farther south and hopscotched on grass clumps to get across. I was sopping wet but warmed up quickly trekking through the O course but the dunking would be my undoing. Dan was taking the lead as navigator and I was backing him up and we were right on the other 5 CP's except one control that looked like it was on a hill top on the fuzzy blown up USGS map...as we searched the hilltop we noticed the Control in a deep depression next to the hill......we then noticed very faint hash mark lines indicating a depression on the map..(we were not given any control descriptions or race instructions)....probably a 5 minute error.. 5:43 of time includes running over to canoe area and transitioning... we are in the boats as the 4th and 5th teams out of a field of 30 or so teams......... | ||
| Paddling 1:28:48 [3] | |
| ahr:132 | ||
| We paddle 8 miles down the Flambeau river through high winds blowing upstream and snow squalls stinging our faces ...the temps havent budged and my right hand fingers are numb and my feet are cold...we have a good current, so we have that going for us, but I am suprised that the race directors put so many novices in canoes in that weather....we have a hard time trying to stay with Dan and Rebecca and and at the end when I tried to get out of the canoe I could barely straighten up....
....but we are the 3rd and 4th team off the river with the 1st place team in sight... I was freezing cold and damp all over and I began to shake uncontrolably... the next team down the river capsized and they barely got a throw rope to them... | ||
| Portage race 15:00 [3] | |
| ahr:135 | ||
| transition and portage the heavy canoe....
I continue to shake as I feel extremely cold....an EMT suggest that I go up to a heated van to warm up....I spend 30 minutes warming up and eating trying to get ready to back out on the course....Dan and Rebecca say to take my time and they are going to wait and I leave the van and go back to the river bank for a ferry across the river....I go back down to the river to wait in que and begin to get cold and shake all over again....Kari has to do a charades like special test and I cant focus very well and take 2 minutes to guess the word "mirror"....Dan and Rebecca ferry across the river and I cant imagine getting on a bike feeling as cold as I do...I talk to Kari and then yell across the river to Dand and Rebecca to go on....I decide to drop and crawl back to the warm van.... Kari and I are taken in the warm van to a race HQ with 2 other teams that decide to drop also including the team that flipped.....the driver EMT person is on the radio and most teams are dropping after the paddle, one team is lost on the O course and 2 teams have pulled out of the canoe and are walking the road....after about an hour the race officials decide to call the race due to weather and award result based on how far teams got and their time to the farthest CP.... when they called the race Dan and Rebecca had worked their way into first or second overall despite waiting 35 minutes for me in the van! We were declared 3rd coed team despite our dropping out, only one coed team behind us (and they were well behind us) decided not to drop out after the paddle and made it to the next TA a mile trek away...odd to drop out and come in third but that is how it turned out.... despite the cold and troubles we had a good time and got a decent 3.5 hour workout in..... | ||
Wednesday Apr 23 | ||
| Run 1:17:02 [3] | |
| ahr:137 | ||
| running single track trails...predominately the Wirth Mt bikie trails...I appreciate the soft surfaces and twist and turns...keeps it interesting.... | ||
| Note | |
| Kari and I are racing with Dan and Rebecca this Saturday in an Adventure Race in Winter Wi put on by the UW at Stevens Point Adventure Racing Club. Low key race with appx 75 or so racers...slated to be an 8 hour race....its a 2 person race but we are going to join forces and have a good time... | ||
| Hike 36:11 [1] | |
| ahr:103 | ||
| fitness walk at night around the neighborhood with Kari after she got home....nice night out... | ||
Tuesday Apr 22 | ||
| Note | |
| I was just thinking about the AR Tune Up...
...after placing our kayaks in the river we passed one team on the river and one team on the bike...no team passed us....so that meant that we were in 9th of 33/34 teams after the first O section and then moved to 7th...funny that our postion was pretty set after 45 minutes into a 4.5 hour race....and we were in the back third easily after the first control....I wonder where we moved ahead...it was likely going straight line from 5 to 6...but alot of it was also scooting along in the first transition... liked how this race mixed it up....pure speed paddle...good test and I doubt anyone had paddled this year....the O sections had straight out trail running and big climbs out of reentrants...plus a choice of running over mushy flat ground or a longer way on firm ground..The bike was mainly a bike speed section but as we proved you can still make a nav error that cost you time...The O sections were not overly difficult navigation BUT as our first section proved navigation skill still won out but novice teams where not lost and frustrated so I thight it was perfect in many ways...I also liked the choice on where to drop the bikes on the last O section....it wasnt a huge deal but added one more thing to have to anticipate and decide on.....Very nice course design and execution....it demonstrates that you can put on a gret race without alot of bells and whistles and it can be Big Fun.... | ||
Monday Apr 21 | ||
| Note | |
| I will post more later but wanted to thank Mike C. Julia, Ian and all the volunteers for the AR Tune Up. the work and effort put in to the event is really appreciated. Watching Ian hustle before the event to get things in place just reinforced all this...and I know that many people pitched in....but things like having to get the U Haul, do all the race stuff and then getting the U Haul back just reinforces the fact that so many tasks have to be completed to make it all happen....Kari and I had a Great time Sunday... | ||
| Mt Bike 31:20 [2] | |
| ahr:121 | ||
| recovery ride...sore all over today....especially my paddling muscles... | ||
Sunday Apr 20 | ||
| Event: MNOC - Afton State Park | ||
| Note | |
| AR tune up....Kari and I had decided that we would put fun before all else knowing we would always try to do our best, but we had talked about just having a good time with everyone during the event and not stress about anything... we decided to race with Dan and Rebecca because they bring this out in us and by all accounts we had a great time. We just moved along the entire event...joking with each other and ribbing ourselves and our competitors the whole time....
Finish time: 4:23:50 Average Hr.. 140...fairly low for a race, reflects that we used navigation more than pure effort to finish well up in the field... | ||
| Orienteering race 37:18 [3] *** | |
| ahr:137 | ||
| I might have to revise these later but I will take a stab at the different elements as we go...
Orienteering section...we hiked/ran after hanging around the back third of the field at the first CP....jog/hike the remaining controls with no errors and apparently ended up in the top third of the field getting in the kayaks with a quick Transition...joking the entire way and chatting with others as we went....helped one guy with CP 5 "did we miss CP 5?'....yeah, its back there in the reentrant, you can buy me a beer afterwards" Navigation was straight forward but it was an excellent start for the mixed field of novices and veterans.. | ||
| transitions 4:18 [3] | |
| to kayaks...we each had a job and did them quickly..... | ||
| Paddling 1:12:54 [3] | |
| ahr:137 | ||
| straight out paddle which I thouht was good...I think it tested peoples aerobic paddling abilities without a navigation element and I think AR should test all types of skills...we were tired at the end and ready to be done but likely distanced ourselves from alot of chasers on the river...passed one team...no one passed us... | ||
| transitions 10:00 [3] | |
| Mandatory 10 minute transition...good idea to insure no cheating by doing a half way job of deflating/cleaning and rolling kayak and leaving quicker...again we each had a job.... | ||
| Orienteering 49:59 [3] ** | |
| ahr:135 | ||
| 2nd Orienteering section...no mistakes navigaion or routes...CP 12 and 14 were awesome...really cool areas....Dan and I both navigation and backing each other up...mostly hiking with a few jogging session..... | ||
| transitions 4:35 [3] | |
| T3 to bikes...switched out to biking shoes...time is an estimate.... | ||
| Mt Bike race 1:02:14 [4] ** | |
| had one navigation mistake on the easiest control on the race....missed going in to CP 16....Dan went by the side road, I thought we should turn and I did not say anything...I should have...we went up a hill and started down the other side when things did not match up and we turned around...Pete filmed the whole thing and we doubled back....probably lost 4-5 minutes but no biggie...we had passed a Team before we realized our mistake but ended up catching them anyway in the last half mile of the bike course.... | ||
| Orienteering race 20:00 [4] *** | |
| ahr:144 | ||
| Last O section after we dropped the bikes close...no errors but perhaps a :20 hesitation on CP 20...trying to shake the team that we passed by on the bike but either we led them to the controls or they knew what they were doing....mainly hiking with a little jogging...the other team got on their bikes first.... | ||
| Mt Bike 6:32 [4] | |
| ahr:157 | ||
| downhill then big uphill....we passed the team on the hill going up and Kari and I with Dan and Rebecca finished in 4:23:50.... | ||
Saturday Apr 19 | ||
| Orienteering 2:32:27 [1] *** | |
| ahr:108 | ||
| hiking with a bit of jogging to set at Tamarack... | ||
Friday Apr 18 | ||
| Note | |
| kinda cool to get a ranking number that helps assess and determine the quality of the result from an O course....obviously, with the multiple variables that impact a O result its tougher to determine "I ran my best/worst race today" unlike Run races or Triathlon its more difficult to "know" how well you did on an O course but apparently the "engineer/nerd" types from this sport have taken a shot at it with this ranking number calculations : )
does anyone (PFC/Ian?) know the possible upsides/downsides of this ranking score?....are there certain conditions that would naturally yield a higher point score from a result? (quality of field? navigation complexity of the course?) discuss.... | ||
| Note | |
| additional note...
hoping to prompt a fun provocative discussion. As I look at results and try to decide "who is the best navigator in the MNOC group?" I think about who has the fastest pure leg speed and then look at how people finish at O meets...so who seems to be the best navigator? for me its Ian.....the guy gets results at O meets that brings him close or in front of people that I figure would beat him in a trail run...if you lined up pfc, jerritt and Ian at the start of a pure trail run I dont think Ian could remain close to the other two...but at an O meet?...sure pfc will beat Ian 90% of the time but Ian is never that far behind...dont get me wrong, pfc is awesome, I just give Ian the edge...the Bairds?...the guys are awesome athletes but I think Ian has the edge in navigation... anyone else want to offer an opinion?.....have I missed some others, some lesser known MNOCers that can read terrain on the go with the best of them?... and here is an issue I have been thinking about....it seems to me that the more you run in a park, and set, and vet on the local maps, the more you know them and that helps you at O meets in that area....soooo I figure some of my improvement is due to just knowing the park and map well...Ian, pfc, jj...thoughts on this?...toddP? what do you think? | ||
| C • I'll bite 25 | ||
| Note | |
| another note...
Kari does not have a diagnoses as of today and thats a good thing. The CAT/PET scan did not show much, looked pretty normal and NH Lyphoma would have likely shown alot more. The Dr is going to go back and review the biopsy and consult with some other Doctors.....we should hear from them in 2 to 3 weeks. Apparently, if this DOES turn out to be NH Lymphoma it would likely be in a very early stage. And that is very good news. And there is still a chance it may not be that. Not sure how likely either of these scenarios are but just a week ago we were braced for much worse news......... | ||
| exercise bike 20:00 [2] | |
| on the recumbent ex bike.... | ||
| eliptical machine 25:00 [2] | |
| ahr:121 | ||
Thursday Apr 17 | ||
| Run 25:00 [4] 5.9 mi (4:14 / mi) | |
| ahr:147 max:170 | ||
| treadmill...3x8:13 miles with 1:47@15:00/mile walk and 5 minutes at 10:00/mile run in between the 3 mile intervals for recovery...very tough meeting interval...alot of clock watching...had three days of full day teaching on my feet so legs were sluggish but it still felt harder than I would have liked.... | ||
| Run 31:00 [3] | |
| recovery part of treadmill run.... | ||
Monday Apr 14 | ||
| weight machine 21:28 [1] | |
| ahr:103 | ||
| 2 sets/medium weights/15 reps | ||
Sunday Apr 13 | ||
| Event: MNOC - Lake Maria State Park | ||
| Orienteering race 1:23:33 [4] **** | |
| ahr:152 | ||
| Kari and I tackled the Red course and managed a good placing in the field of 37 Red Course runners (a new record for participants on Red?) A few small bobbles, a couple conservative route choices cost us small amounts of time but steady running and solid navigation put us in 11th place of 37 or so....a solid result...
Thanks to Todd P for a fun romp through the slush with a handful of critical route choice decisions... good to see everyone out...its been a tough week and Kari and I appreciate all the well wishes offered from out O/Adventure friends... | ||
Red - Splits | ||
Saturday Apr 12 | ||
| exercise bike 40:00 [2] | |
| ahr:120 | ||
| steady effort on recumbant exercise bike.. | ||
| eliptical machine 55:05 [3] | |
| ahr:139 | ||
| steady effort... | ||
| Note | |
| a note from my wife Kari...
About three weeks ago, I found two lumps - one under my arm and one near my breast. They just turned up over night and were quite large (large to me anyways) so I had them biopsied a few days later and the pathology reports came back that I have T-Cell Non-Hodgkin's Lymphoma. I received the phone call at work (calls from two nurses and my general doctor) all telling me that this was my diagnosis. They scheduled me for surgery, but then got a second set of tests back and determined that I needed to see an oncologist at the U (apparently what I have is rare - the location of it anyway, so they were not able to treat me at Southdale where I had initially been seen). After what seemed like an eternity of waiting (over a week...it's a very long time for this kind of news let me tell ya), we finally met with the oncologist this Thursday and spent both Thursday and Friday at the U for testing, etc. He did give us a little hope in that he indicated he was not ready to give me a firm diagnosis of Lymphoma yet (although like I mentioned, two oncology nurses and my doctor already explained to me in great detail that this is what I have no if's and's or but's about it). Their words were that "meeting with the oncologist would not tell me "if" I had cancer, but rather what stage or grade I presented and if it had already spread to other organs, the blood, my brain, etc". Not very comforting to say the least, but the oncologist was much more reserved in making any judgments or final conclusions without getting more facts and that in itself at least took some of the pressure off....for now anyways. As it stands, on paper it says I have this disease, but we are confused by the varying information we have received thus far. It will take a bit of time to get all of the necessary tests done and the results back to really know what we are dealing with and what kind of treatment I will need. It is likely that sometime next week or the week after I will have surgery to remove some of my lymph nodes so they can do a more extensive biopsy, and then, depending what is found we will proceed from there. So we are pretty much in limbo again for the moment. I have had to take it easy the past few weeks as exercise is not recommend with the kind of tests I had to have done....nor is alcohol (just when you really need it too). We are trying to go about business as usual, but I have my moments of freak out when the mind wonders and the not knowing and waiting gets the best of me. Plus, I am a drama queen normally so that never helps either :). Anyway, I have a lot going for me in that I am in pretty good shape, I am young (as long as you don't combine my and my husbands age :)), and I do not feel sick. We are still hoping for good news - or at least news that maybe I am in a fairly early stage and treatment does not have to be as extensive as normal. Best case scenario is that they tell me they mixed up my tests with one of the lab rats in the research center and I am healthy as can be! Keep you fingers crossed for lab rats scenario. In the meantime, we are doing good and just on watchful wait for further results. We'll keep you posted when we know more. Just wanted to let you know. Kari | ||
| C • Thoughts 2 | ||
Thursday Apr 10 | ||
| weight machine 36:18 [2] | |
| ahr:114 | ||
| 3 sets/heavy weights/12 reps | ||
Wednesday Apr 9 | ||
| Mt Bike 46:18 [3] | |
| ahr:138 | ||
| on trails out and back on the Greenway.... | ||
Tuesday Apr 8 | ||
| Mt Bike 31:27 [3] | |
| ahr:134 | ||
| hilly run in the neighborhoods with Kari.... | ||
Sunday Apr 6 | ||
| Stairs 30:28 [3] | |
| ahr:128 | ||
| I had a 12.5 lb pack....Kari 10lb...did the stairs in our apts...careful to not make my slight plantar facitis worse...nice efficient workout on a rainy day.... | ||
| weight machine 20:35 [3] | |
| did upper body only....2 sets/medium weights/15 reps | ||
| C • nice legs 12 | ||
Saturday Apr 5 | ||
| Run 1:40:23 [3] | |
| ahr:138 | ||
| Run with Kari...down minnehaha around Nokomis and back.....legs felt dead.... | ||
Friday Apr 4 | ||
| Mt Bike 46:11 [3] | |
| ahr:129 | ||
| rode the bike trails to LOI...around and back.... | ||
Thursday Apr 3 | ||
| Run 1:14:40 [3] | |
| ahr:139 | ||
| Kari and I ran Cedar Lake and LOI.... | ||
| Hike 26:12 [2] | |
| ahr:114 | ||
| fitness walk to cool down after run.... | ||
Tuesday Apr 1 | ||
| Hike 20:00 [4] | |
| 4x5:00 @ 8:00/mile on treadmill.....around 157 HR on the last interval... | ||
| Run 40:00 [2] | |
| ahr:135 | ||
| warm up, recovery and cool down for interval workout.... | ||