Saturday Jun 30 |
 | Biking 20:00 [3] 5.0 mi (3:59 / mi) | |
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| Cranberry Lake Campground - was in the ADKs as Kameron's crew and babysitter for the Tinman Triathlon. Since my ankle was starting to feel better I got on the bike and toured the Cranberry Lake campground at a decent pace. |
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| C • So? 4 |
Sunday Jun 24 |
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| Event: ROC - Cobbs Hill Park, O & Sprint
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| Orienteering 37:00 [1] 2 km (18:30 / km) | |
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| ROC Cobbs Hill - White Course with the family. Tyler kept us going at a clip slightly better than a walk. Ankle held up pretty good - so much so that I thought about trying the sprint. Fortunately, Kameron was there to talk some sense into me. |
Saturday Jun 23 |
| Trail Running 10:00 [3] 1 km (10:00 / km) | |
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| Was planning on running from the Hollow to home via Crescent Trail and Trolley Trail. Didn't even make it off the property before spraining my ankle. I didn't see what I stepped on, but there was a good enough pop, and I knew right away I was done. I made it back to the house before Kameron left and managed to fend off all offers from my Grandmother to use her cane.
It feels pretty bad right now - we will see if I can walk tomorrow with the kids at the meet. Fortunately, don't think it will be as bad as the Black Creek sprain I had 2 years ago. |
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| C • bummer 2 |
Sunday Jun 17 |
| Orienteering race (Rogaine) 5:03:00 [5] ** 15.25 mi (19:52 / mi) | |
| spiked:20/23c |
| BFLO Mini Rogaine - Ellicotville, NY. Collected 23 of 26 controls and 1145 point out of 1200 (1160 with 15 point penalty). Nice area and decent course - with some nicely placed 80 pointers. The biggest issue for me with the map/navigation was deciding which of the old overgrown logging roads were mapped as faint trails and which ones weren't. I had problems at #54 and #47 becuase of the 'ghost' roads. The distance is from a map wheel since my GPS lost signal twice and gave only a partial route (really the first time it has given me problems, but this was probably the most vegetation I have run in since first getting it in Sept of last year).
Minutes before start time I finally decided how I was going to run the course - start by heading to the cluster of high point controls in the NE quad of map, (picking up a 50 and 80 pointer on the way). and then from the NE quad, I would work my way around to the north and west sides of the map.
Had some trouble heading out of #54 (my second control), but corrected and got over my usual early race jitters. At about 1 hour in I decided to go after #82, which requried a 3km down and back along a ridge. It was 25 min for the one control, but I didn't want to skip one so early and regret it later. Things went well until about the 3.5 hour mark. I started to feel bad (stomach) and was really losing focus. I came out of #47 and got turned 90 degrees. I corrected, but it was too late to get back to the best route and bailed to a road route. Plus, I started to worry about which controls I should abandon and how much time I had left. But with a tame penalty (5 points per minute) it turned out to be a no brainer to go after 72 and 81 (150 pts) at the south end of the map. I could have been 30 minutes late!
The last 1.5 hours getting A6, A5, A4, 44, 72, 81 was a physical struggle but it was mostly trail and mostly along the same ridge. After 81, I shuffled/walked up the road, 3 minutes late, abandoning A1, A2, and A9 - all close to the base, but only worth a total of 40 points.
In the end I was feeling pretty bad - a bit nauseous and legs cramping big time, but getting the most points helped ease the pain. I was also happy about how my feet held up. I dumped some Blister Shield in my socks before the start and there wasn't a touch of a blister or hot spot after 5 hours.
For next time, the food intake probably needs more thought. On course (or right before) I had 3 gels, a handful of nuts, 2 fruit leathers, 2 beef jerkys and electrolyte tablets. I probably could have done without the beef jerky - I brought them along thinking I would be craving fat. But for only a 5 hour race the only thing they may have done was upset my stomach.
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| C • Food intake and Blister Shield 4 |
Thursday Jun 14 |
| Biking 32:42 [4] 6.9 mi (4:44 / mi) | |
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| Ride to/from Indian Hill area via trolley trail. On the way back I was tempted to join the high school kids jumping off the abutment where the trail currently ends at the canal. Somewhat high intensity workout as I had to be back to the house in time to meet Tyler's school bus |
| Trail Running 31:00 [4] 3.1 mi (10:00 / mi) | |
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| Indian Hill section of Crescent Trail. Worked my way south almost to Piper Woods and grandparents property but ran out of time. Trails were quite rough and the hills were steep. The high point views - particularly from the Thayer Road area were nice - even with the landfill on one horizon. It looked any other glacial esker. However, add another 100' and it would look a bit out of place.... |
Tuesday Jun 12 |
| Walking 35:00 [1] 2.2 mi (15:54 / mi) | |
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| Elliptical 45:00 [3] | |
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| Weights 10:00 [3] | |
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Sunday Jun 10 |
| Running warm up/down 10:00 [1] | |
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| Orienteering race (Adventure Race) 1:20:11 [5] *** 6.81 mi (11:46 / mi) | |
| spiked:15/16c |
| ROC Mendon Ponds Adventure Race - with a definite bent toward the 'O' aspect. Raced with Kameron and had a great time. She helped me keep a good pace and we were able to keep running through the entire course.
We had a good start with the trail run - only trailing Nate going into the O-course. We (I) then had a difficult time with #1 - letting a couple people pass us on the way. I misread the map and didn't realize there were essentially two ditches/streams. We settled in shortly after that. Chose the longer way around the pond (but with better trails?) to #3, then headed to #4 with Mark Dominie, Nate, and Pavel all in sight. Hit #4 right on, then didn't see anyone the rest of the way out.
Kameron was worried about splitting up in the Labyrinth - but she did really great on her own - executing the route we talked about and spiking her 4 controls in the open forest. I took the ones in the fields to the west. We skipped #13 (because it was way out of the way) and #22 (because it was the only one that required going up and over the giant WEST esker).
Kudos to Mike and Eric for organizing/setting this great new ROC event. (hopefully we'll see it on a yearly basis) |
Saturday Jun 9 |
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| Event: ROC - ADK Outdoor Expo & Adventure Run
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Friday Jun 8 |
| Running 41:30 [3] 5.1 mi (8:07 / mi) | |
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| Modified Turk Hill - Perinton Park loop - was fooled by all of the running logs today and a cool breeze outside at lunch - so I went running when I got home from work. It might have been a poor decision as I had a hell of a time cooling down after the run.
Tried to keep a 'slow' pace and stay out a bit longer since my primary goal is to improve my speed/endurance by losing 10 pounds. For some reason I have a terrible time pacing myself and started quick (7:30 pace) and settled in at 8:30 - which is where I seem to want to be on longer runs.
Finished right before the rains. |
Thursday Jun 7 |
| Walking 25:00 [1] 1.6 mi (15:38 / mi) | |
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Wednesday Jun 6 |
| Walking 25:00 [1] 1.6 mi (15:38 / mi) | |
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Tuesday Jun 5 |
| Elliptical 40:00 [3] | |
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| I need to change things up.... |
| Weights 15:00 [3] | |
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Monday Jun 4 |
| Elliptical 45:00 [3] | |
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Sunday Jun 3 |
| Elliptical 40:00 [3] | |
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| Weights 15:00 [3] | |
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| Note | |
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| Lost the other toenail damaged at Surebridge. |
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| C • Ouch 2 |
Saturday Jun 2 |
| Trail Running 1:00:00 [3] 6.33 mi (9:28 / mi) | |
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| Ellison Park - Mostly trails with some road running - started from Penfield Road parking area and worked my way down toward the creek and then around the flats in the main part of the park. Hit a few hills off of the flats. Made it all the way down to the last creek crossing before Browncroft. I also managed to avoid being touched by any wet dogs - which was quite a task since less than half of them were on leashes and it looked like it was bath day. On the way back out I managed to miss the re-entrant that would take me out to the parking area and added about 1/2 mile to my run. |
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| C • Dogs at Ellison 3 |
Friday Jun 1 |
| Walking 25:00 [3] 1.6 mi (15:38 / mi) | |
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| lunchtime walk |