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Training Log Archive: mikeminium

In the 31 days ending Jan 31, 2007:

	activity	#	time	miles		km		+m
	orienteering	4	8:43:45	29.14		46.9			75c
	road running	12	7:52:46	53.55	(8:50)	86.18	(5:29)
	bicycling - stationary	14	5:56:58	89.1		143.39
	walking	10	5:55:15	9.7		15.61
	weights / strength	12	5:23:30
	mapping - field checking	2	4:00:00	6.21	(38:37)	10.0	(24:00)
	trail running	6	2:26:06	13.85	(10:33)	22.29	(6:33)
	miscellaneous	5	1:45:00	12.86		20.7
	hashing	1	41:40	4.0	(10:25)	6.44	(6:28)
	Total	27	42:45:00	218.41		351.5			75c
averages - weight:160lbs

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Wednesday Jan 31, 2007 #

walking 1:00:00 [1] **

Miami Whitewater North. Preliminary check of map for problems/updates; checked Great Horned Owl nest platforms for any sign of activity ... none noted. Ron Austing tells me that the GHO's have suffered considerably from West Nile & that no breeding pairs were reported last year at MWW. If we do find any nest activity, we need to mark an out-of-bounds zone, but that looks increasingly unlikely. Just a few years ago, I could locate half a dozen active nest sites in the park.

Also saw a huge flock of wild turkey. I counted 29 for certain and guess there were at least one or two more. Also saw a hawk perched on a fallen log... Sharp-shinned or Cooper's I think. And many deer.

weights / strength 5:00 [2]

Moved several cases of USOF's O' & Map Games books. Tyler helped me stuff the insert pages (ISCD 2004 descriptions) in 400 books (5 cases). We actually spent about an hour on this, but it hardly counts as training... except that a case of 80 books is pretty heavy. :-)

Tuesday Jan 30, 2007 #

walking 10:00 [1]

snow removal... maybe 15 minutes of light work, just some small drifts.

Monday Jan 29, 2007 #

bicycling - stationary 52:00 [3]

two sessions while watching "24". 35 minutes & 17 minutes respectively.

Sunday Jan 28, 2007 #

Event: Groundhog's Revenge Winter Rogaine

orienteering 4:06:00 [3] ** 23.0 km (10:42 / km)
16c weight:160lbs shoes: Icebugs

Well, much as I hate to admit losing to a large rodent, the Groundhog won (Groundhog's Revenge 6 hour Rogaine). With a less than auspicious beginning, I over-ran a turnoff to my first control (30), costing me 2-3 minutes and dropping me from among the first three or four runners who started in that direction. Fortunately for me, most of this lead group went up the wrong spur on the way to the next control (40), leaving them on the wrong side of a very deep ravine.

After that, I settled into a pretty good routine, the theme song of NPR's Weekend Edition re-circulating in my head, making a nice running rhythm. Unfortunately, I didn't remove hat & gloves soon enough and my quick pace up that first hill left me sweat-soaked with very wet hair & head. Not a good way to start in 28 degree weather, with falling temperatures and increasing winds expected.

The next 3 controls (33, 60 and 42) were mostly road running, except for the descent into the deep ravine to get 60.

Then it was a long woods leg over a high ridge to number 70, where I discovered my next catastrophic mistake... no control card. I'm guessing that it dropped almost as soon as I stuffed it back into the map case as I left control 42 ... a full 23 minutes earlier. Going back & hoping to find it was out of the question, so resigned to the fact I punched the map & headed on.

The next few legs, my navigation was dead on, as I ticked off 51, 73, 63, 21, 40 and 41. But, I was making a serious mistake... not taking in any food. By the time I climbed the steep hill from 41 toward 22, I realized I had a problem. I stopped long enough to down a granola bar & some gatorade, stuffed my hat back over my ears, put on the gloves, zipped up the jacket & braved the ridge-top winds.

I hit control 22, my 13th control out of 24 possible at exactly the 3 hour (half the time limit) mark. But, I had burned my reserves. My fingers and face refused to warm up, and I felt that my navigation was suffering. I made a classic parallel error starting down the wrong spur toward 72. With winds increasing and temperatures falling, I finally relented to the decision that had already been made for me... my body was too depleted of fuel & nothing I could do in the time remaining was going to restore enough vigor & warmth to finish sweeping the course. Going further out to pick up 72 and 62 seemed like less and less of a wise risk, so I turned back toward the lookout tower (#23).

This was the last straw, when, on reaching the tower, I realized that either
A) the control had been stolen or
B) Brad had placed the blasted thing in the observation platform, 10 or so flights up into the wind. (it turned out to be the latter). In my depleted condition, I just said forget it, and headed on to the east, swinging down a deep ravine to pick up #50, before hitting the road for the last mile plus to the hash house.

I finished in a little over 4 hours... fingers & face cold & numb but not yet frostbitten, body chilled but not yet seriously hypothermic. So, it was a good day / bad day... I should have had a fantastic run & I blew it, but on the other hand, I got in some great training, great experience, and didn't injure myself. Live and learn!

After warming up, putting on dry clothes, & having a bowl of delicious Hash House Chili, I ended up hanging around until everyone had finished, feeling well enough to help in a search if needed (fortunately not).

Thanks, Brad Hunt & American Bushwahcking Club for a very enjoyable event. Next year, its a rematch & the groundhog had better watch out!

Friday Jan 26, 2007 #

mapping - field checking 2:00:00 [1] ** 5.0 km (24:00 / km)
weight:159lbs (rest day) shoes: O T Blaze III

Updating Burnet Woods map. A few significant vegetation and trail changes. Burnet appears to no longer have a resident homeless population. I found severall debris huts but none showed evidence of recent maintenance or occupation. I did find one place where someone had apparently spent the night on the ground behind a fallen log (or at least lain or slept for several hours), but no evidence of that being a permanent or regularly used spot.

Also stopped by French Park for a quick check of Zherdev's new map & made a few minor changes (mainly updating building shapes, overhangs, & adjacent walls & plantings to ISSOM).

6 hour Groundhog's Revenge rogaine is Sunday (Jan 28), so today & Sat will be designated "rest" days.

Thursday Jan 25, 2007 #

mapping - field checking 2:00:00 [1] ** 5.0 km (24:00 / km)
weight:159lbs shoes: O T Blaze III

Began fieldwork update on Burnet Woods map for Flying Pig Sprint. Nothing real major so far, but lots of minor details to make it into a real sprint map. Distance is a rough estimate.

bicycling - stationary 26:18 [3]

Wednesday Jan 24, 2007 #

walking (snow removal) 20:00 [2]

Spent about 40 minutes pushing snow off the driveway & walk. About a centimeter on the concrete so this was just walk & push with no real lifting.

trail running 49:53 [3] 4.6 mi (10:51 / mi)
shoes: Jalas hi-top O' shoes

Miami Univesrsity Natural Areas. 29 degrees, trails were about half hard-frozen and half sloppy. Crunch crunch sploosh, crunch crunch splish sploosh...

Tuesday Jan 23, 2007 #

trail running 38:27 [3] 3.5 mi (10:59 / mi)
shoes: Icebugs

Miami Univ. Natural Areas. 3 inches of melting snow plus slightly above freezing temperatures made the trails pretty slippery. I felt slow & tired, but probably just the slippery conditions.

road running 38:56 [3] 4.2 mi (9:16 / mi)
shoes: O T Blaze III

late night road run. 32 degrees with light snow and sleet, just barely starting to stick to the road. The last mile started to get slightly slippery. I only met 3 cars, but some of the neighbors must have mistaken W's State of the Union speech earlier this evening for a Fireside Chat... Several clouds of wood smoke resulted in some serious hacking. If this keeps up, running in this area at night may do my body more harm than good.

Monday Jan 22, 2007 #

trail running warm up/down 1:49 [3] 0.4 km (4:32 / km)
weight:161lbs shoes: Jalas hi-top O' shoes

warm-up prior to re-running Bill Swift's Freezer O' Green Course at Miami Univ. Natural Areas.

orienteering 58:12 [3] ** 5.1 km (11:25 / km)
15c shoes: Jalas hi-top O' shoes

Re-ran Bill Swift's green course from the Dec 30, 2006 Freezer O' at Miami Univ. Natural Areas. There was about 3 inches of wet, melting snow, so conditions were pretty slippery. I was about 8 mins slower than my original time running the course on Dec. 30.

Green - Splits

Sunday Jan 21, 2007 #

weights / strength (snow removal) 30:00 [3]

I spent about 2 - 2.5 hours clearing the driveway of 7-10 cm (3-4 inches) of snow. I'm conservatively counting 30 mins as weight/strength and 30 mins as walking.

walking (snow removal) 30:00 [2]

Saturday Jan 20, 2007 #

orienteering race 1:47:00 [3] ** 11.3 km (9:28 / km)
24c shoes: Icebugs

MVOC "Long Cold O' Meet" at George Rogers Clark S.P. and adjacent private lands, Springfield, OH. A score course with a 4 hour time limit, I found all controls in less than half that time. A 1:10,000 orienteering map with some technical areas, but also a lot of fields and a fair amount of road and field running. Although temperatures barely broke freezing, the fields were starting to thaw in the bright sunshine, making for a little muddy, but not extremely bad crossings. Distance is my control sequence, straight-line, including necessary shortest-line routes around out-of-bounds areas. A surprising number of neighboring land owners had been generous in allowing their farms and woods to be crossed and there were even a couple approved corridors through backyards connecting residential streets. 1st place solo male masters.

Friday Jan 19, 2007 #

Note
(rest day)

Felt tired & decided that it would be best to rest up for the long score-O course on Saturday.

Thursday Jan 18, 2007 #

Note
(rest day)

travel day, hoped to get in a little walking in the airports, but didn't even do much of that.

Wednesday Jan 17, 2007 #

miscellaneous (pickleball) 20:00 [2]
shoes: O T Blaze III

probably more like 30 minutes.

road running 51:06 [3] 6.0 mi (8:31 / mi)
shoes: O T Blaze III

bicycling - stationary 20:00 [3] 6.0 mi (3:20 / mi)

a little slower pace than normal for the first couple miles, the fairly fast (for me) runs today and yesterday took a little out of my legs.

weights / strength 25:00 [3]

declining reps, various

miscellaneous (rowing machine) 10:00 [3] 2.1 km (4:46 / km)

Tuesday Jan 16, 2007 #

walking 1:30:00 [1] 3.0 mi (30:00 / mi)
shoes: O T Blaze III

Juan Bautista de Anza National Historic Trail (fairly flat, sandy underfoot). Tubac Presidio north to Tubac Country Club then back to County Park. distance a rough estimate.

trail running 10:50 [3] 1.0 mi (10:50 / mi)
shoes: O T Blaze III

Anza Trail near Tubac, AZ (Yes, this is the same Anza for which Anza-Borrego SP in California is named).

road running 30:41 [3] 3.8 mi (8:04 / mi)
shoes: O T Blaze III

road running warm up/down 5:07 [2] 0.45 mi (11:22 / mi)
shoes: O T Blaze III

jog to fitness center.

bicycling - stationary 20:10 [3] 6.3 mi (3:12 / mi)

weights / strength 35:00 [3]

bicycling - stationary 4:45 [2] 1.3 mi (3:39 / mi)

easy bicycling while waiting for rowing machine.

miscellaneous (rowing machine) 10:00 [3] 2.1 km (4:46 / km)

road running warm up/down 4:55 [2] 0.45 mi (10:56 / mi)

easy jog returning from fitness center.

Monday Jan 15, 2007 #

road running 35:22 [3] 4.0 mi (8:51 / mi)
shoes: O T Blaze III

bicycling - stationary 20:10 [3] 6.3 mi (3:12 / mi)

weights / strength 16:00 [3]

also got in 9 holes of golf today (Haven GC, with cart).

Sunday Jan 14, 2007 #

hashing 41:40 [3] 4.0 mi (10:25 / mi)
shoes: O T Blaze III

Pima (County) Independent Sunday Social. 50%+ roads, the rest mostly on construction sites, gravel and a dry wash. A fun run, but one thing that took some gettig used to was the hare's propensity to change direction without leaving a check or making the turn obvious. This slows down the pack a bit more while the next mark is found. Dayton & Cincinnati used to allow this years ago, but in recent times, they've penalized hares for this practice, so I wasn't expecting it. But, I like it. Started and finished near the Titan Missle Museum, Duval Mine Rd.

road running warm up/down 5:52 [2] 0.55 mi (10:40 / mi)

warm-up jog to fitness center.

bicycling - stationary 16:26 [3] 5.0 mi (3:17 / mi)

miscellaneous (rowing machine) 7:30 [3] 1.5 km (5:00 / km)

walking warm up/down 10:00 [1] 0.55 mi (18:11 / mi)

return from fitness center.

Saturday Jan 13, 2007 #

miscellaneous (pickleball) 30:00 [2]
shoes: O T Blaze III

road running 34:12 [3] 4.0 mi (8:33 / mi)
shoes: O T Blaze III

bicycling - stationary 29:43 [4] 10.0 mi (2:58 / mi)

average over 20 mph for 10 miles. That will make a good tough target for future "rides".

bicycling - stationary warm up/down 33 [1] 1.0 mi (33 / mi)

cool down after fast "riding".

weights / strength 42:30 [3]

declining reps, various

miscellaneous (rowing machine) 7:30 [3] 15.0 km (30 / km)

walking warm up/down 9:10 [1] 0.45 mi (20:23 / mi)

walk back from fitness center.

Friday Jan 12, 2007 #

road running 1:07:10 [3] 7.4 mi (9:05 / mi)
shoes: O T Blaze III

bicycling - stationary 31:05 [3] 10.0 mi (3:07 / mi)

bicycling - stationary warm up/down 1:57 [1] 0.5 mi (3:54 / mi)

slower cool-down.

weights / strength 20:00 [3]

gave the legs a rest today (enough running & bicycling) and just did upper body work. Includes 2:30 (0.5 km) of rowing machine.

Thursday Jan 11, 2007 #

road running 26:36 [3] 3.0 mi (8:52 / mi)

walking 1:06:05 [1] 2.7 mi (24:29 / mi)
shoes: O T Blaze III

Madeira Canyon Nature Trail.
also played 9 holes of golf today, (Torres Blanca, with cart)

bicycling - stationary 24:20 [3] 7.5 mi (3:15 / mi)

weights / strength 45:00 [3]

declining reps on various equipments, incl. about 5 min. (1.0 km) on rowing machine (1st time I ever tried a rowing machine... its a good workout & rewarding as the distance just flies by).

road running warm up/down 6:08 [2] 0.6 mi (10:13 / mi)

cool-down jog back from the fitness center.

Wednesday Jan 10, 2007 #

miscellaneous (pickleball) 20:00 [3]
shoes: O T Blaze III

probably actually played about 30 minutes plus... we were at the courts for about 1:45, but there were a dozen or so people, so I got to play about every third game.

C • Pickleball... 2

road running 30:48 [4] 3.8 mi (8:06 / mi)

Didn't really intend to go out fast, but I had felt my first mile times were a little slow and wanted to have a "respectable" first mile. I ended up having a decent first, a great second, and absolutely demolished my PR (since May '05) on this 3.8 mile course. Pleasant 65 degree day. Mostly roads, but I run on the gravel alongside where possible (maybe a mile fo the course).

road running warm up/down 3:35 [2] 0.4 mi (8:57 / mi)

short cool-down after the fast run.

bicycling - stationary 25:54 [3] 8.5 mi (3:03 / mi)

weights / strength 30:00 [3]

Tuesday Jan 9, 2007 #

road running 34:55 [3] 4.0 mi (8:44 / mi)

Green Valley, AZ

bicycling - stationary 30:15 [3] 10.0 mi (3:02 / mi)

bicycling - stationary warm up/down 1:58 [1] 0.5 mi (3:56 / mi)

coll down after 10 miles at fast pace.

weights / strength 20:00 [3]

declining reps. Also played 9 holes of golf today (Torres Blanca with cart).

Monday Jan 8, 2007 #

road running 34:11 [3] 3.9 mi (8:46 / mi)
shoes: O T Blaze III

Green Valley, Arizona. mostly blacktop, some gravel.

bicycling - stationary 15:00 [3] 4.7 mi (3:11 / mi)

also played 9 holes of golf (Canoa Ranch with cart).

weights / strength 25:00 [3]

declining reps.

Sunday Jan 7, 2007 #

road running 1:03:12 [3] 7.0 mi (9:02 / mi)
shoes: O T Blaze III

Green Valley, Arizona. Mostly blacktop, but perhaps a mile of gravel.

bicycling - stationary 31:24 [3] 10.0 mi (3:08 / mi)

weights / strength 30:00 [3]

declining reps on variety of equipment.

Friday Jan 5, 2007 #

walking 40:00 [1] 2.0 mi (20:00 / mi)
shoes: O T Blaze III

Roswell, New Mexico. Evening walk on mostly subdivision streets & some mostly flat ATV tracks. Clear, cool night, but no aliens sighted.

Thursday Jan 4, 2007 #

bicycling - stationary 5:00 [3] 1.5 mi (3:20 / mi)

Joplin, Missouri - hotel exercise bike had a loose pedal, resulting in a sharp jerk with every revolution. My knee didn't like it and I felt I'd be inviting injury to continue the workout.

Wednesday Jan 3, 2007 #

trail running 25:07 [3] 2.7 mi (9:18 / mi)
weight:161lbs shoes: Icebugs

M U Natural Areas, Bachelor Preserve Pine & East Loops. Temp about 9 C, and a little chilly but pleasant to run in shorts & tshirt in early January! The trails were very muddy and slippery; the surface had thawed but I think there was probably still frozen ground just below the surface.

Tuesday Jan 2, 2007 #

trail running 20:00 [3] * 1.8 mi (11:07 / mi)
shoes: Icebugs

Spent a little over an hour picking up the remaining controls from the midnight orienteering. A good 20 minutes of terrain and trail running in the process, probably more. It was getting dark enough that I had to use my headlamp to unfasten the last couple controls.

walking 20:00 [1] * 1.0 mi (20:00 / mi)
shoes: Icebugs

control pickup from midnight orienteering.

Sprint 2 - Peffer Woods - Splits

Monday Jan 1, 2007 #

orienteering race 1:22:33 [3] *** 7.5 km (11:00 / km)
15c shoes: Icebugs

The Piglet - 7.5 km at Hueston Woods State Park. Cold, a little drizzle with a flurry or two, moderately strong winds from the north. Brrr.

orienteering 30:00 [2] *
5c shoes: Jalas hi-top O' shoes

picking up controls from The Billy Pig. Mix of easy running & walking. Muddy conditions.

Sprint 1 - Western Campus - Splits

Piglet - Splits

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