Setting a Test Rungreenspun.com : LUSENET : orienteer kansas : One Thread
I'd like to set up a test loop to do. What kinds of things should I focus on? Should it be all on trails? Include hills, etc? (I assume yes for both of these.) How often should it be run, and about what length should it be? I remember several years ago, when Damon Douglas was the Team Coach, doing a trail loop repeatedly for time. It was a good course, with lots of hills. It was probably about 3-4 miles but because there are lots of trail options in that park, it could be shortened or lengthened. Peggy
-- Peggy Dickison (Pdickison@aol.com), March 21, 2000
I suppose that a test loop could be a lot of different things. I think a test loop for an orienteer would be ideal if it required running over some uneven ground, hills, etc., but one must deal with being tired towards the end and wouldn't want to risk bad falls as the body begins to "tie up". Maybe the trail could smooth out towards the end, or end on a long uphill. If possible, think about a test loop that can be run in many different conditions.
It seems a good idea to run the test loop often if possible. Making it convenient to where you live would be a good idea.
I don't think a test run has to be a loop. It is nice to end up near your vehicle, or whatever, so that you don't have to run a long ways back after being tired.
Whatever you do, it is good to publicize your results. Other OKers will want to keep tabs on you as you improve. You will want to work harder if your results are being scrutinized.
-- Mook (email@example.com), March 22, 2000.
The Shawnee Mission Park test loop is about 2 miles. It is all on trails (single track trails used by mountain bikers). There are a couple of hills -- nothing huge, but enough to make it interesting.
-- Michael (firstname.lastname@example.org), March 22, 2000.
There is good news and bad news from last nights 3 mile run. First I got about 1/2 mile into my run and realized I had forgotten to wear my air cast as my ankle started to hurt a little. Luckily the endorphins started to kick in right about then. The run went realatively pain free, but I feel I'm in horrible shape. It took me 21:37 to run 3 miles on a fairly hilly road course. I plan to run mostly hard for 3-5 miles each run the next three weeks with most of my runs on the road and do a few hill runs. I will try to get into the woods next weekend. I figure I can be in shape to do about the same type of run as last year. Mistake free, and be within 1-1 1/2 minutes of the lead. If the lead pack helps me out by going in the wrong direction again this year, that would be very helpful. When Peggy runs her leg mistake free, we should be able to maintain our place of about 1 minute back. I think Karen Williams had the fastest time on the 2nd leg last year? So peggy should be able to run at 90%, running a controled race and not losing any time to the lead. Then Spike's leg is where the horses come into play. We start to get some good runners on the third leg, but Spike is in much better shape this year and should be able to keep us with the lead pack(the terrain should be tough too, so this will help Spike relative to the others). Now we've handed off to The Mook within 1 minute of the lead and put him in a position to bring home the victory just like last year. Having seen The Mook at the Kansas Championships, I have no doubt he will be able to outsprint anybody in the last leg. There you have it an OK victory finally at the US Relay Chumps. OK's finest moment. I can't wait.
-- Snorkel (email@example.com), March 24, 2000.
There are still those who believe this is Snorkel's year. An epic first leg would be one for the ages.
-- Mook (firstname.lastname@example.org), March 24, 2000.