Training Log Archive: AliCIn the 7 days ending Jun 3, 2012:
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Sunday Jun 3, 2012 #
10 AM
Orienteering 49:30 2.97 mi (16:40 / mi) +136m 14:35 / mi
ahr:109 max:153
NEOC Nobscot Meet, Green course, with Izzy
A mix of things, some alternating who leads what leg, some route-choice experimenting, some attackpoint-focused legs. Great to see how she orienteers and to offer some hopefully-helpful tips! When we were alternating legs, I only realized for the last one that it might be helpful for Izzy to hear what I was thinking while I was going this way or that, so I kept up a stream-of-conciousness monolog.
A mix of things, some alternating who leads what leg, some route-choice experimenting, some attackpoint-focused legs. Great to see how she orienteers and to offer some hopefully-helpful tips! When we were alternating legs, I only realized for the last one that it might be helpful for Izzy to hear what I was thinking while I was going this way or that, so I kept up a stream-of-conciousness monolog.
12 PM
Orienteering race 14:45 1.59 mi (9:17 / mi) +44m 8:33 / mi
ahr:153 max:186 9c
Yellow Sprint
As I set Brown-Green-Red and streamered them only 2 weeks ago and already been out on Green, didn't feel like racing any of them, instead sprinted Yellow + Orange.
Yellow went pretty smoothly, slight issue with trail junction just north of 2 (which also was perhaps hung on the small boulder cluster in the circle and not the boulder?) and also while refolding my map on way to 6, made a trail junction mistake.
Quite sprinty, being yellow, navigation is easier, so can try to run fast!
1694/2000
As I set Brown-Green-Red and streamered them only 2 weeks ago and already been out on Green, didn't feel like racing any of them, instead sprinted Yellow + Orange.
Yellow went pretty smoothly, slight issue with trail junction just north of 2 (which also was perhaps hung on the small boulder cluster in the circle and not the boulder?) and also while refolding my map on way to 6, made a trail junction mistake.
Quite sprinty, being yellow, navigation is easier, so can try to run fast!
1694/2000
Orienteering race 24:40 2.29 mi (10:46 / mi) +83m 9:41 / mi
ahr:145 max:170 9c
Holy-moly was that a hard orange! I think same technically difficulty as my Brown actually. But anyways, sprinted around, but with some mistakes, which is always embarrassing, but thus, good to do.
1- Should have gone left, I think, if that way is actually open
2 - Could not find the right boulders! Too far N I guess.
7 - This was just confusing to me, there is either a lower, huge unmapped cliff or control is hung on the upper cliff?
1703/2000
1- Should have gone left, I think, if that way is actually open
2 - Could not find the right boulders! Too far N I guess.
7 - This was just confusing to me, there is either a lower, huge unmapped cliff or control is hung on the upper cliff?
1703/2000
Saturday Jun 2, 2012 #
8 AM
Note
Car Adventure #1 - Left Amherst and car claimed it wanted gas, 40 miles left in the tank. Fine, I think, must be some gas on 63 North... But, not really. Upon leaving the cute town of Northfield, car claims 12 miles, I decide to turn back and ask them where their gas station is, must have missed it. But nope, they don't have one, so 9 miles left and I'm supposed to go up and over a giant hill into NH, gas station in Winchester.... nervous!!!
Car claimed 0 miles left part way up the hill, but somehow kept puttering on, made it to the top and went into super-coast mode, glad no one was behind. Did make it to the station, phew! Filled up 9.45 gallons. So the question is- do I have a 9.5 gallon tank or a 10 gallon tank? If 10, then car was really lying to me. If 9.5, then yup, was really close do being done, would not have been a fun day for it....
Update: Hm, just checked, apparently a 10.6 gallon tank? Then I still had a full gallon left? Is that somehow unusable, or some other issue in estimating amount of fuel remaining?
Car claimed 0 miles left part way up the hill, but somehow kept puttering on, made it to the top and went into super-coast mode, glad no one was behind. Did make it to the station, phew! Filled up 9.45 gallons. So the question is- do I have a 9.5 gallon tank or a 10 gallon tank? If 10, then car was really lying to me. If 9.5, then yup, was really close do being done, would not have been a fun day for it....
Update: Hm, just checked, apparently a 10.6 gallon tank? Then I still had a full gallon left? Is that somehow unusable, or some other issue in estimating amount of fuel remaining?
10 AM
Orienteering race 1:24:33
16c
UNO meet at Fox Forest, Blue
Soooo rainy!! Have not orienteered in a downpour much recently, and that's definitely what it was. A hearty little crew attended though, with possibly more runners on Blue than any other course, nice =)
Headed out geared up in double tights and double o-top, and was initially distracted by just how loud the forest was, with the rain. But was warm enough to stay focused on the orienteering, although I wasn't too audaciously running, being a bit defensive of the ankle.
Sans Garmin, since it hasn't been doing well in the rain, so here goes some old-school analysis:
1- Good. Around field boundary, then partly on compass, partly on landforms straight to it.
2 - A zig left of line to start, over hilltop to trail, then on right of line from trail in, probably should have just been on right the whole time, although trade-off with more time on trail the way I went.
3 - Didn't read the trails enough ahead, had to stop at junctions. C'mon Ali!
4 - Was nervous, approaching a pit on a bland hillside, but used a bearing and the boulders on the hillside were actually pick-outable, nice.
5 - Tried to fly down hillside, slightly thwarted by rock-dodging, came out on far side of stream at first cliff at end of nose, hesitated a bit there, putting it together.
6 - Good.
7 - Mistake #1 - Oooh, rough one. Must have passed just beneath the cliff and it was a bit hidden in some youngish pines. Distance judgment alert went off, I went a bit further, then up to stone wall and back in, right to cliff. I guess I should have made more sure to not lose any climb heading in from stone wall corner.... (1.5-2 min)
8 - Trails
9 - Slooow through the felled/trimmed areas and a bit hesitant until I saw the low hills just below the control.
11- Slightly high when I came into the circle, wasn't in the best contact on approach, more compass bearing.
12 - Yeah distinct huge boulders!
13 - And uphill, attacked from big cliff.
14 - Choose right route, not all the way to indistinct trail, more tumbled down the hillside, but I think better than left with super-steep climb?
15 - Yee-haw down + fast + spike!
16 - Mistake #2 - Small one, but upon approach, was tempted by other big boulders, those to the south west, took too long to figure it out. Boo. (45s-1m)
17 - Used trail on right of the line.
A pretty ok race, but sometimes wasn't reading enough ahead, a bit disappointed with that. And wasn't super-fiesty running, kept trying to tell myself WOC could be this pouring rainy and I'd have to be fast in that anyways, but didn't quite spike the fire. Maybe would have been good to know that I was going to have competition on Blue from the beginning, only learned Childs + Giacomo + Giovanni were also running blue when I got back....
Thanks to Alar + family Ruutopold + UNO for the meet, awesome to have a nice long course on a great map in a fun forest!
1685/2000
Soooo rainy!! Have not orienteered in a downpour much recently, and that's definitely what it was. A hearty little crew attended though, with possibly more runners on Blue than any other course, nice =)
Headed out geared up in double tights and double o-top, and was initially distracted by just how loud the forest was, with the rain. But was warm enough to stay focused on the orienteering, although I wasn't too audaciously running, being a bit defensive of the ankle.
Sans Garmin, since it hasn't been doing well in the rain, so here goes some old-school analysis:
1- Good. Around field boundary, then partly on compass, partly on landforms straight to it.
2 - A zig left of line to start, over hilltop to trail, then on right of line from trail in, probably should have just been on right the whole time, although trade-off with more time on trail the way I went.
3 - Didn't read the trails enough ahead, had to stop at junctions. C'mon Ali!
4 - Was nervous, approaching a pit on a bland hillside, but used a bearing and the boulders on the hillside were actually pick-outable, nice.
5 - Tried to fly down hillside, slightly thwarted by rock-dodging, came out on far side of stream at first cliff at end of nose, hesitated a bit there, putting it together.
6 - Good.
7 - Mistake #1 - Oooh, rough one. Must have passed just beneath the cliff and it was a bit hidden in some youngish pines. Distance judgment alert went off, I went a bit further, then up to stone wall and back in, right to cliff. I guess I should have made more sure to not lose any climb heading in from stone wall corner.... (1.5-2 min)
8 - Trails
9 - Slooow through the felled/trimmed areas and a bit hesitant until I saw the low hills just below the control.
11- Slightly high when I came into the circle, wasn't in the best contact on approach, more compass bearing.
12 - Yeah distinct huge boulders!
13 - And uphill, attacked from big cliff.
14 - Choose right route, not all the way to indistinct trail, more tumbled down the hillside, but I think better than left with super-steep climb?
15 - Yee-haw down + fast + spike!
16 - Mistake #2 - Small one, but upon approach, was tempted by other big boulders, those to the south west, took too long to figure it out. Boo. (45s-1m)
17 - Used trail on right of the line.
A pretty ok race, but sometimes wasn't reading enough ahead, a bit disappointed with that. And wasn't super-fiesty running, kept trying to tell myself WOC could be this pouring rainy and I'd have to be fast in that anyways, but didn't quite spike the fire. Maybe would have been good to know that I was going to have competition on Blue from the beginning, only learned Childs + Giacomo + Giovanni were also running blue when I got back....
Thanks to Alar + family Ruutopold + UNO for the meet, awesome to have a nice long course on a great map in a fun forest!
1685/2000
3 PM
Rowing race 10:00
Hey, look at this color! Haven't seen that in awhile! HS reunion rowing on Turkey Pond up in Concord, NH. Despite the still-pouring rain, we motivated a boatful (or nearly, we stole a current student) of class of '02 rowers to head out in an 8. We got to row in what had been the men's first boat while we were there, so the guys were psyched. Compromise: we rowed with women's oars, happy.
Anyways, was super fun to go out, they let me stroke, which was cool- most of them rowed all through college, which is more recently than I have, but I was stroke for 3 years in high school, so nostalgic. Rowed by 4s than 6s, then all 8, then practiced 2 starts, then time to race the class of 2007. Our start was better, had a seat on them after the first 10, but then they pulled ahead, perhaps 4 seats by the end. Ah well, great to get out! And a harder effort than I thought it would be...
Anyways, was super fun to go out, they let me stroke, which was cool- most of them rowed all through college, which is more recently than I have, but I was stroke for 3 years in high school, so nostalgic. Rowed by 4s than 6s, then all 8, then practiced 2 starts, then time to race the class of 2007. Our start was better, had a seat on them after the first 10, but then they pulled ahead, perhaps 4 seats by the end. Ah well, great to get out! And a harder effort than I thought it would be...
10 PM
Note
Car Adventure #2 - Went on I-90E from Cambridge instead of W, major whoopsie, ended up totally, totally confused in downtown Boston, a call to Brendan + roomates extracted me from the maze, eventually. Phew! I had a really distinct desire for my compass during the lost phase...
Friday Jun 1, 2012 #
5 PM
Running 1:02:55 7.26 mi (8:40 / mi) +129m 8:13 / mi
ahr:130 max:153
Little afternoon jaunt around Emily Dickinson loop, with a bit extra added on at the end. Kinda meant to do a hard workout today, but had a niggly calf so played it easy...
Strength 6:11 [1] 0.2 mi (30:54 / mi) +1m 30:26 / mi
ahr:70 max:81
Hammies!
Thursday May 31, 2012 #
12 PM
Running 1:06:37 8.26 mi (8:04 / mi) +164m 7:36 / mi
ahr:142 max:167
A nice noonie run with Alejandro, up to Atkins on trails + around + back down. Lots of running training talk, Alejandro probably does the most training planning of our group... He is the one who doesn't really like trails though, messes up the pace he's supposed to run each run. Why to train with HR and not min per mile....
Drills 7:43 0.57 mi (13:33 / mi)
ahr:140 max:156
And, Alejandro joined me for drills! In fact, he suggested them, nice to do them + have the company!
Wednesday May 30, 2012 #
5 PM
Running 1:20:58 6.4 mi (12:39 / mi) +447m 10:24 / mi
ahr:132 max:172
And finally, some hillwork! Headed out to Amethyst brook and did 20 x 1 min, uphill, in sets of 5. It started raining on set 2 and just settled in, slippery rocks towards the end... felt ok, pretty strong for the earlier ones in the set, but burning legs towards the end. Was pretty much 1 min on 45s off, heading back downhill, then 4 min heading all the way down hill again between sets.
No ankle tweaks even, woo! Was focusing on keeping it from turning inwards.
No ankle tweaks even, woo! Was focusing on keeping it from turning inwards.
Strength 14:01 [1]
ahr:78 max:94
Standard core, always a bit harder after intervals...
Tuesday May 29, 2012 #
Note
Hm, so slightly depressing physical therapy appointment, although I guess it wasn't really new news. My PT, Marlo, thought there was little she could do to help me to strengthen my ankles, because they're quite strong already. Nothing at all seems wrongs with tendons/ligaments, and from how I describe the pain, it really must be from inside the ankle joint itself, some issue with cartilage or bone surfaces. Bah.
So the only approach is to try to minimize the inflammation within the joint and see if I can brace and/or tape in order to avoid the ankle getting into the position that brings on the pain (i.e. toe-up eversion). If none of this is able to make much of a difference, then she agrees getting an MRI after WOC and seeing if an arthroscopic procedure could clean up the joint a bit. She also suggested my ankles weren't going to get any better if I kept up this 'mountaineering' business and just wanted to make sure I was aware of that. Think I am.
Okidoke. Mission try to make this better!
Also, stitches are out, doesn't look too bad, although still a bit swollen- suppose I also bruised a bit if I hit the pavement hard enough to get the stitch-requiring laceration!
So the only approach is to try to minimize the inflammation within the joint and see if I can brace and/or tape in order to avoid the ankle getting into the position that brings on the pain (i.e. toe-up eversion). If none of this is able to make much of a difference, then she agrees getting an MRI after WOC and seeing if an arthroscopic procedure could clean up the joint a bit. She also suggested my ankles weren't going to get any better if I kept up this 'mountaineering' business and just wanted to make sure I was aware of that. Think I am.
Okidoke. Mission try to make this better!
Also, stitches are out, doesn't look too bad, although still a bit swollen- suppose I also bruised a bit if I hit the pavement hard enough to get the stitch-requiring laceration!
Monday May 28, 2012 #
11 AM
Running 19:48 0.96 mi (20:37 / mi) +245m 11:30 / mi
ahr:129 max:142
And training times! Headed to Moreau with Ian for one last run around amazing woods before embargo for next year's Team Trials (starts June). Was super-duper packed with folks for the beach, all parking lots full by the time we left, seemed like!
This was hiking up up up the hill, slowish.
This was hiking up up up the hill, slowish.
Orienteering 48:52 3.15 mi (15:31 / mi) +147m 13:33 / mi
ahr:137 max:156
First 7 controls of Day 2 Red course from Classic Champs 2010. Lots of long legs, which was kinda what I wanted to train, so perfect! Executed pretty well, didn't out run my ability to follow the map, which I had done a few times actually while racing. But then again, was running quite a bit easier.
Tried to really focus on having a full plan to each control, including an easy-to-follow way in, not just the broad brush strokes of getting close. I think it mostly worked.
Anyways, was such a super-delight to be running on that map, in that terrain. Both are amazing. =)
1669/2000
Tried to really focus on having a full plan to each control, including an easy-to-follow way in, not just the broad brush strokes of getting close. I think it mostly worked.
Anyways, was such a super-delight to be running on that map, in that terrain. Both are amazing. =)
1669/2000
Orienteering 13:18 0.78 mi (17:03 / mi) +20m 15:48 / mi
ahr:119 max:146
Mini made-up control pick to kill an extra ~15 minutes I had to play up top. Right at the end, lost contact. Actually, completely confused how that happened... too high?
Running 10:54 [1] 0.93 mi (11:43 / mi)
ahr:108 max:128
Tumble down hill. But actually not pushing it too much, didn't feel like inviting ankle tweaks...