Training Log Archive: TrautIn the 1 days ending Mar 24, 2013:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||
| |||||||
| Su |
Sunday Mar 24, 2013 #
Event: Raccoongaine 2013
10 AM
Orienteering race 5:56:10 20.6 mi (17:17 / mi) +3752ft 14:45 / mi
ahr:58 max:203 shoes: adidas Adizero Tempo
obviously the heart rate data isn't right - frustrating...
This is was the end for the Adizero tempos. I blew out the inside of the upper on both shoes.
OK on to business.
Not much more to say about myself physically. For the second week in a row, I have done a long bit of racing while my body is so broken that it honestly feels like I have forgotten how to run. In some ways racing is a relief because my mind a body do find a way to get the task done in some way. I was able to cover over 20 miles of orienteering today and that is something. It was very slow and took a fantastic effort leaving me very depleted. My adductors and hamstrings cramped several times throughout the drive home and evening. These are quite possibly the most painful cramps I have had in a very long time. Long story short, my body wasn't there and I didn't expect it to be. I found a way to hold it together despite (slow labored jog on trail or road and walking in the woods - I struggled in a similar way to last week on the smoother surfaces, the effect of my bodies struggles (especially my quads) was exponential on uneven terrain) and was slow. In this competition though, the competition didn't come down to meet my current condition, so I got beat pretty bad.
I would like to blame my beating entirely on my physical constraints, but I don't think that is enough. My plan lacked. Since I parked cars in the morning, I did rush my planning time once I finally did sit down with my map. Last time I did Racoongaine (http://www.wpoc.org/results/100321results.htm), I made the mistake of wasting a lot of time on 10 point controls. Future experience (such as Coopers rock that year)showed the value of getting out to the higher value controls unless it seemed as though you could clear the course.
In my haste, I targeted pairings of 50 point controls (70s) that I knew I could get to and surrounding or connecting controls. In looking at some of the higher scoring routes, I noticed that this took me much further to the west then most teams (barring the team that nearly cleared the course) and left me without really targeting the south side of the lake at all. While I had an acceptable amount of 50 point controls, I was not cognizant of how many 40 point (60s) controls I was not going after and how clustered they were (especially south of the lake - where all competitive teams and individuals spent a lot of time).
Interestingly, I scored quite a bit better this time then I did that first year at Racoongaine (840- 750), but still got crushed. The reality is that I have gotten crushed pretty much every time out at this type of racing. What I am trying tio determine is the pattern. Looking at 3 events: this years Racoongaine (today), Ellicotteville Adventure Challenge (October of 2012- http://www.attackpoint.org/viewlog.jsp?userid=1164...), and Racoongaine 3 years ago (http://app.strava.com/activities/1008389). If you look at the Strava data, I was no slower at this event then the other two as far as my overall pace. I can believe that in that I was not in any shape and super inexperienced at Racoongaine 1 (I actually covered more distance today). I also made many more costly errors which had me walking around lost for much more time. What was more surprising was Ellicottville. I felt like I was competitive physically there much more then today. That course involved ski slope terrain though and I made several large navigational errors in those crazy stream fingers and wasted a lot of time wandering. The pace was the same. Am I over-analyzing the differences or are they real. It is just too small a sample size and I need much more data for any validity. It may all just come out in the wash and I just need to make better choices. I would be curious to see what kind of pace and distance others covered physically so I can draw a better conclusion as to the impact of route choice and navigation vs. physical endurance and speed.
OK, so returning to this entry after looking at some of the other logs, I have a little bit more data. I got crushed for two reasons; my body and route choice. I knew I could only hit about 20 miles today in that fight given the state of my legs (if I navigated clean- which I actually did for the most part!). The two leaders were hitting 23+ miles in order to get so close to clearing the course (http://www.attackpoint.org/viewlog.jsp/user_25/per... and http://www.attackpoint.org/viewlog.jsp/user_10132/...). I have to get my body back to compete on that level.. That I am less worried about because my body is in a problem cycle. It will come back up.
Those guys weren't the best people to look at concerning the route choice element because they tried to hit everything. It was the next level of competition that shed more light there. Looking at Blitz and Mr. Wonderfull (http://www.attackpoint.org/viewlog.jsp/user_3607/p... and http://www.attackpoint.org/viewlog.jsp/user_9509/p...) who both still scored almost 200 points more then I did and went 19 miles and 18.7 miles respectively. That was clearly a route choice issue. If you look at both routes, neither went any further west of the start. It was spending 3 hours west of rt. 18 where there were no 40 point controls to support those few pairs of 50 pointers that left me in a position to only have 3 hours to spend near the lake. The total point values weren't high enough out west and the controls too spread out. The main focus needed to be the south side of the lake where controls were clustered and averaged higher value. That was the focus of competitors who were much more efficient then I, including these guys (http://www.attackpoint.org/viewlog.jsp/user_80/per... and http://www.attackpoint.org/viewlog.jsp/user_8105/p...) whom each only covered less then 14 miles but one just lost to me and the other beat me! Live and learn. Right now I just needed to spend more time planning then I did and eventually I will get better at seeing the obvious more quickly.
The main keys were that I navigated so much more cleanly then any 6-hr. I have ever done before. That was big. I just need to use that in a more efficient manner (planning route) with a body with the speed and endurance that I expect of myself.
More data: Here are some routes that Alex compiled: http://www.flickr.com/photos/94495098@N06/
Everyone beat me, except Barely Makin' It (only 540 points) Polish and Blondish who tied me in points and lost on time and I can't figure out who Folker is. Only the two winning teams went West. Everyone else focused on the East map and everyone covered the southern part of the lake. Several people, like Bob Boltz, just headed straight out to the lake and that is all they did... and kicked my butt.
Results and analysis: www.wpoc.org/results/130324results.htm
strava: http://app.strava.com/activities/45861557
QuickRoute:
https://picasaweb.google.com/lh/photo/UTYPQ5iVbSkw...
Alex touched it up here:
and better here:
Control order: 46-74-76-39-54-50-57-44-78-70-52-47-62-64-72-71-75-58-59-61-66-69-51-32
My plan was to ignore the 10 pointers (unless they are along the way) and focus on hitting the groups of 50 point controls (control in the 70s). I targeted the groups of two 50 pointers in the west (74 and 76) and northeast of the middle map (70 and 78) as well as the north side of the lake (71,72, and 75) and I would pick all the value I could along the way. I knew my body wasn't going to give me anything special today, so I knew that I wasn't going to go for a large chunk of the possible controls.
Being slow has its advantages for navigation, so I made fewer mistakes then I normally do. My only real errors was picking the wrong reentrant as a handrail on my approach to 76 from 74 (I was able to figure it out and correct, which I was happy with) and stumbling around 70 for some time within about 50 ft. of the control. What held me up the most was the fight. My choices just kept taking me into intense and at time un-crossable fight. This was mostly during my first 3 hours on the middle map. A great example was my approach from 57 to 44. The crap to the west of the stream was not crossable in any way. That took a bit... I also had to redirect back uphill on my way from 52 to 47.
I ate 2-3 chews at hour 1, 2, 3, and 4 and drank the same using the park office as a water refill and the water stop on the east end of the lake. I carried one bottle.
I had hoped to get a bit more on the south side of the lake, but my body was failing in an increasing fashion and time was running out. I had one hour to go at control 69. I had to fogo any more 40 pointers (which was a big problem in my plan). I was cramping and knew that it would take the full hour to run back even with the easy road and trail surfaces remaining. I knew if I went for 68, one of two things would happen. I would lose enough time climbing up to 68 that I couldn't make it back in time or I would cramp up beyond repair on the steep climb and not be able to make it back. I hoped to get 51 and 49 as well as a few 30 pointers near the route back. the slow labored jog became walk/jog and then mostly walk. I did pick up 51, but didn't have time to cross the stream to get 49. I picked up 32 when before getting in (just walking on the final park road north of rt. 18) with 4 minutes to spare.
Here was what I looked like:
This is was the end for the Adizero tempos. I blew out the inside of the upper on both shoes.
OK on to business.
Not much more to say about myself physically. For the second week in a row, I have done a long bit of racing while my body is so broken that it honestly feels like I have forgotten how to run. In some ways racing is a relief because my mind a body do find a way to get the task done in some way. I was able to cover over 20 miles of orienteering today and that is something. It was very slow and took a fantastic effort leaving me very depleted. My adductors and hamstrings cramped several times throughout the drive home and evening. These are quite possibly the most painful cramps I have had in a very long time. Long story short, my body wasn't there and I didn't expect it to be. I found a way to hold it together despite (slow labored jog on trail or road and walking in the woods - I struggled in a similar way to last week on the smoother surfaces, the effect of my bodies struggles (especially my quads) was exponential on uneven terrain) and was slow. In this competition though, the competition didn't come down to meet my current condition, so I got beat pretty bad.
I would like to blame my beating entirely on my physical constraints, but I don't think that is enough. My plan lacked. Since I parked cars in the morning, I did rush my planning time once I finally did sit down with my map. Last time I did Racoongaine (http://www.wpoc.org/results/100321results.htm), I made the mistake of wasting a lot of time on 10 point controls. Future experience (such as Coopers rock that year)showed the value of getting out to the higher value controls unless it seemed as though you could clear the course.
In my haste, I targeted pairings of 50 point controls (70s) that I knew I could get to and surrounding or connecting controls. In looking at some of the higher scoring routes, I noticed that this took me much further to the west then most teams (barring the team that nearly cleared the course) and left me without really targeting the south side of the lake at all. While I had an acceptable amount of 50 point controls, I was not cognizant of how many 40 point (60s) controls I was not going after and how clustered they were (especially south of the lake - where all competitive teams and individuals spent a lot of time).
Interestingly, I scored quite a bit better this time then I did that first year at Racoongaine (840- 750), but still got crushed. The reality is that I have gotten crushed pretty much every time out at this type of racing. What I am trying tio determine is the pattern. Looking at 3 events: this years Racoongaine (today), Ellicotteville Adventure Challenge (October of 2012- http://www.attackpoint.org/viewlog.jsp?userid=1164...), and Racoongaine 3 years ago (http://app.strava.com/activities/1008389). If you look at the Strava data, I was no slower at this event then the other two as far as my overall pace. I can believe that in that I was not in any shape and super inexperienced at Racoongaine 1 (I actually covered more distance today). I also made many more costly errors which had me walking around lost for much more time. What was more surprising was Ellicottville. I felt like I was competitive physically there much more then today. That course involved ski slope terrain though and I made several large navigational errors in those crazy stream fingers and wasted a lot of time wandering. The pace was the same. Am I over-analyzing the differences or are they real. It is just too small a sample size and I need much more data for any validity. It may all just come out in the wash and I just need to make better choices. I would be curious to see what kind of pace and distance others covered physically so I can draw a better conclusion as to the impact of route choice and navigation vs. physical endurance and speed.
OK, so returning to this entry after looking at some of the other logs, I have a little bit more data. I got crushed for two reasons; my body and route choice. I knew I could only hit about 20 miles today in that fight given the state of my legs (if I navigated clean- which I actually did for the most part!). The two leaders were hitting 23+ miles in order to get so close to clearing the course (http://www.attackpoint.org/viewlog.jsp/user_25/per... and http://www.attackpoint.org/viewlog.jsp/user_10132/...). I have to get my body back to compete on that level.. That I am less worried about because my body is in a problem cycle. It will come back up.
Those guys weren't the best people to look at concerning the route choice element because they tried to hit everything. It was the next level of competition that shed more light there. Looking at Blitz and Mr. Wonderfull (http://www.attackpoint.org/viewlog.jsp/user_3607/p... and http://www.attackpoint.org/viewlog.jsp/user_9509/p...) who both still scored almost 200 points more then I did and went 19 miles and 18.7 miles respectively. That was clearly a route choice issue. If you look at both routes, neither went any further west of the start. It was spending 3 hours west of rt. 18 where there were no 40 point controls to support those few pairs of 50 pointers that left me in a position to only have 3 hours to spend near the lake. The total point values weren't high enough out west and the controls too spread out. The main focus needed to be the south side of the lake where controls were clustered and averaged higher value. That was the focus of competitors who were much more efficient then I, including these guys (http://www.attackpoint.org/viewlog.jsp/user_80/per... and http://www.attackpoint.org/viewlog.jsp/user_8105/p...) whom each only covered less then 14 miles but one just lost to me and the other beat me! Live and learn. Right now I just needed to spend more time planning then I did and eventually I will get better at seeing the obvious more quickly.
The main keys were that I navigated so much more cleanly then any 6-hr. I have ever done before. That was big. I just need to use that in a more efficient manner (planning route) with a body with the speed and endurance that I expect of myself.
More data: Here are some routes that Alex compiled: http://www.flickr.com/photos/94495098@N06/
Everyone beat me, except Barely Makin' It (only 540 points) Polish and Blondish who tied me in points and lost on time and I can't figure out who Folker is. Only the two winning teams went West. Everyone else focused on the East map and everyone covered the southern part of the lake. Several people, like Bob Boltz, just headed straight out to the lake and that is all they did... and kicked my butt.
Results and analysis: www.wpoc.org/results/130324results.htm
strava: http://app.strava.com/activities/45861557
QuickRoute:
 |
| From Orienteering maps |
https://picasaweb.google.com/lh/photo/UTYPQ5iVbSkw...
Alex touched it up here:
 |
| From Orienteering maps |
and better here:
 |
| From Orienteering maps |
Control order: 46-74-76-39-54-50-57-44-78-70-52-47-62-64-72-71-75-58-59-61-66-69-51-32
My plan was to ignore the 10 pointers (unless they are along the way) and focus on hitting the groups of 50 point controls (control in the 70s). I targeted the groups of two 50 pointers in the west (74 and 76) and northeast of the middle map (70 and 78) as well as the north side of the lake (71,72, and 75) and I would pick all the value I could along the way. I knew my body wasn't going to give me anything special today, so I knew that I wasn't going to go for a large chunk of the possible controls.
Being slow has its advantages for navigation, so I made fewer mistakes then I normally do. My only real errors was picking the wrong reentrant as a handrail on my approach to 76 from 74 (I was able to figure it out and correct, which I was happy with) and stumbling around 70 for some time within about 50 ft. of the control. What held me up the most was the fight. My choices just kept taking me into intense and at time un-crossable fight. This was mostly during my first 3 hours on the middle map. A great example was my approach from 57 to 44. The crap to the west of the stream was not crossable in any way. That took a bit... I also had to redirect back uphill on my way from 52 to 47.
I ate 2-3 chews at hour 1, 2, 3, and 4 and drank the same using the park office as a water refill and the water stop on the east end of the lake. I carried one bottle.
I had hoped to get a bit more on the south side of the lake, but my body was failing in an increasing fashion and time was running out. I had one hour to go at control 69. I had to fogo any more 40 pointers (which was a big problem in my plan). I was cramping and knew that it would take the full hour to run back even with the easy road and trail surfaces remaining. I knew if I went for 68, one of two things would happen. I would lose enough time climbing up to 68 that I couldn't make it back in time or I would cramp up beyond repair on the steep climb and not be able to make it back. I hoped to get 51 and 49 as well as a few 30 pointers near the route back. the slow labored jog became walk/jog and then mostly walk. I did pick up 51, but didn't have time to cross the stream to get 49. I picked up 32 when before getting in (just walking on the final park road north of rt. 18) with 4 minutes to spare.
Here was what I looked like:
 |
| From Pictures for log |