Training Log Archive: iansmith

I have had a very successful fall season. My training since September 1 has included:

• 60 hours, 380 km, and over 700 controls of orienteering (some course setting included)
• 26 hours of running - a paltry 293 km
• A disappointing ten hours of strength and cross training of various types
• 11 games of bowling

November has been my highest volume month, with nine days and 17 hours of orienteering. Counting course setting, I have spent 37 hours running and orienteering, with a total of 300 km. Even ignoring the course setting, with a sustained year-round effort, this would amount to 200 hours of orienteering.

My races have been steadily improving. I began September by losing to PG at Pawtuckaway in my debut from stress fractureland, and I finished November with a competitive time on the 2002 Billygoat. I wimped out at the September camping weekend, and this Thanksgiving pushed hard through nine hours of hard activity in three days. I have won six races - three NEOC local meets, and three races at the St. Louis meet (including Corn Maze and the Green Relay leg, which don't really count).

I have so much farther to go even before I become competitive in the US, to say nothing of how far I am from the top North Americans. Nevertheless, I am encouraged. My body is growing stronger, and I have been careful in how much stress I apply to it. I will increase my cross training over the winter with skiing, swimming, and cycling even as I try to add to my running base and spend more time on maps. I will set some goals for 2012, but my primary focus is to train as well as I can without hurting myself. I will listen to my body and take breaks as needed. I have much ambition for the year ahead, and with care and discipline, I can attain it.

I continue to learn how to organize a club, and I will apply the (painfully learned) lessons from 2011 to my approach. My primary objective is to build up infrastructure and train others to accomplish tasks rather than trying to shoulder them myself. While my involvement with NEOC will likely continue into 2013, I will gradually step down my commitments to organization so I can focus on training and other aspects of life.

C • Growing strong 5

After two rest days to recover from a hard weekend, I went out on an easy run this morning around the river. I meant to start earlier; it is pleasant to run in the unseasonably warm morning air with the sun on your face. I mean to start running more in the mornings so I can comfortably read a map while on easy runs. Today, I brought a Hogencamp exercise, the WOC 2011 Men's Middle qualifier A, and the WOC 2011 Men's Long Qualifier A. I warmed up on the Hogencamp map, then switched to France; all three maps were tricky. Figuring out the orientation of the contours while moving was hard, especially on Harriman. I had printed the middle at about 1:11.5 and the long at 1:18 on my lowly inkjet printer, so the reading was extra challenging. Train hard, race easy. I mislaid my heart rate monitor in my apartment yesterday while collecting my laundry, so no HR data today. While I was out, I passed a woman with prosthetic feet and probably calves. She was happily cruising about with headphones, and her doughty black labrador was marching along beside her off leash very indifferently. They were a charming pair. I finished with the usual stretching regimen.
WOC 2011 maps: http://omaps.worldofo.com/index.php?cid=1246&s=&p=...

Pictures from the weekend:
Study in Steam I
Study in Steam II
Thanksgiving om nom nom
Thanksgiving crew
Food coma
I am the chosen one
Friend from across the sea
Our friend the Kiwi, and her Kiwi pants
Death throes of a cookie (I like the bokeh on this one)
Ye Olde Irish post-training recovery
A beautiful day at Rockhouse, with everyone and their mother
Surebridge at Twilight
Serenity

Thirteen minute core + pushups: leg lifts, cherry pickers, oblique bicycle, flutter kicks, 2x single leg bridge, situps, plank, kayakers, tuckups; 2x side plank, supermans. Finished with a sluggish 32 pushups.

I am considering spending an entire strength workout on a particular exercise, like 5 x 2 minutes side plank, or 5x 1 minute kayakers.