Training Log Archive: RLShadowIn the 30 days ending Nov 30, 2010:
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Tuesday Nov 30, 2010 #
Running (Treadmill) 52:00 [1] 5.26 mi (9:53 / mi) +244ft 9:28 / mi
shoes: Saucony Progrid Hurricane 11
Slept much better last night so therefore felt much better this morning. Didn't want to brave the wind and the rain to run outside, though, so I did a treadmill run at the Webster rec center.
Monday Nov 29, 2010 #
Note
I was a total wimp and didn't run today, despite the near perfect weather. Haven't slept well the last couple of nights, and while I'm basically recovered from the Thanksgiving Day stomach flu, my systems don't seem to be quite back in equilibrium yet. Just didn't have it, for some reason.
Saturday Nov 27, 2010 #
1 PM
Running 25:10 [2] 2.56 mi (9:50 / mi) +77ft 9:33 / mi
shoes: Gel Kahana 4 July 2010
Still not feeling totally recovered from the Thanksgiving-day stomach flu, but I wanted to get out and do at least a short run. Ran one outside loop at Whiting Road with Homer. Very windy day, so I appreciated being in the woods and somewhat shielded from the wind (except for the fairly short stretches in open fields).
An observation of some concern is that I noted a pile of glass in the parking lot; upon closer inspection, it was very definitely auto glass. No doubt due to a car break-in. Always a concern of mine when parking anywhere to do a run. This parking lot is on a relatively well traveled road, and is very visible from the road, so I might have thought that this is a reasonably safe place to park (and it probably is), but I guess it goes to show that no place is 100% immune from break-ins.
An observation of some concern is that I noted a pile of glass in the parking lot; upon closer inspection, it was very definitely auto glass. No doubt due to a car break-in. Always a concern of mine when parking anywhere to do a run. This parking lot is on a relatively well traveled road, and is very visible from the road, so I might have thought that this is a reasonably safe place to park (and it probably is), but I guess it goes to show that no place is 100% immune from break-ins.
Friday Nov 26, 2010 #
1 PM
Walking 47:59 [0] 1.89 mi (25:23 / mi) +84ft 24:21 / mi
shoes: New Balance 749 (trail)
Combination dog walk and exploration of the very northern part of the Whiting Road nature area, to see if it is worth mapping or not. Unfortunately, the conclusion is no. This is the area north of the very large rough-open field, which is about 400 m north of the parking lot. So the area I was looking at was between this large field and Lake Road. From the contour lines, it looked very interesting, but unfortunately, it seems way too thick to be useful, or at least enjoyable. I did find a small pocket of open woods, and I'm guessing there are other small areas of open woods, but they are surrounded by pretty nasty vegetation, even in late November. So it has to be even worse during the spring-summer-fall O season.
So the conclusion is: I don't want to map it, and you don't want to orienteer in it!
So the conclusion is: I don't want to map it, and you don't want to orienteer in it!
Thursday Nov 25, 2010 #
10 AM
Running 25:27 [1] 2.44 mi (10:26 / mi) +39ft 10:17 / mi
shoes: Gel Kahana 4 July 2010
Webster Turkey Trot, 2.5 mile version, done extremely non-competitively. I accompanied my 26-year old son Greg and his 2-year old child Fred (in a baby jogger, of course). I didn't register (although Greg did), and of course didn't cross the finish line. I just thought it would be fun tagging along with them, and I would be there to offer support if Freddie got whiny or something fell out of his stroller or something like that.
Turns out that Fred was fine, the whole way. Greg did better than I thought, given that he literally never runs for training. We started at the very back of the pack, and I didn't even start my watch until we crossed the start line, so the official time is about 2 minutes slower than what I recorded. Once things opened up (only a little bit though, they never really open up on this course, with something like 1300 runners on the 2.5 along with another 2000 on the 4.2 mile course -- and there are two times when the courses overlay so we have runners from both courses at those points.
He finished very strong, in fact I couldn't keep up with him at all, which I was impressed with since we were running on grass at that point, and he was of course pushing the stroller.
Turns out that Fred was fine, the whole way. Greg did better than I thought, given that he literally never runs for training. We started at the very back of the pack, and I didn't even start my watch until we crossed the start line, so the official time is about 2 minutes slower than what I recorded. Once things opened up (only a little bit though, they never really open up on this course, with something like 1300 runners on the 2.5 along with another 2000 on the 4.2 mile course -- and there are two times when the courses overlay so we have runners from both courses at those points.
He finished very strong, in fact I couldn't keep up with him at all, which I was impressed with since we were running on grass at that point, and he was of course pushing the stroller.
8 PM
Note
Soon after getting back from the race, realized I was quite sick (stomach flu or something like that), as was Cheryl. So we unfortunately had to bow out of the invitation to have Thanksgiving dinner with Freddie's other grandparents (who live very close to Webster Park).
Lay around, dozed, and watched some football all day. This is the first time I even felt like getting on the computer. Hopefully this is short lived. And hopefully I didn't give it to anyone else ...
Lay around, dozed, and watched some football all day. This is the first time I even felt like getting on the computer. Hopefully this is short lived. And hopefully I didn't give it to anyone else ...
Tuesday Nov 23, 2010 #
10 AM
Running long 1:43:31 [2] 11.31 mi (9:09 / mi) +246ft 8:58 / mi
max:140 shoes: Asics Gel Nimbus 11
Urban run, on a morning that was much nicer than it was supposed to be. Forecast called for rain to linger until around mid-day, at which point it would clear up but start getting colder, and windier. The rain had ended by 9:30, it was still mid to upper 50's, with a breeze but not too bad of one. Plus, the sun appeared sooner than it was supposed to.
From Park near Berkeley; into downtown, did kind of a "random walk" (actually a random run) on some downtown streets, then headed a bit west of town, south along the west part of Corn Hill, to the U of R, another random walk, this time through the campus, then to Elmwood, South, Alexander, Monroe, Oxford, Park, and back to the car.
By far the longest run I've done in quite a while; it didn't feel all that bad, and was certainly helped by the ideal weather conditions.
From Park near Berkeley; into downtown, did kind of a "random walk" (actually a random run) on some downtown streets, then headed a bit west of town, south along the west part of Corn Hill, to the U of R, another random walk, this time through the campus, then to Elmwood, South, Alexander, Monroe, Oxford, Park, and back to the car.
By far the longest run I've done in quite a while; it didn't feel all that bad, and was certainly helped by the ideal weather conditions.
Saturday Nov 20, 2010 #
12 PM
Running 1:00:01 [2] 6.44 mi (9:19 / mi) +38ft 9:16 / mi
max:145 shoes: Gel Kahana 4 July 2010
Hojack Trail run, with Homer.
Friday Nov 19, 2010 #
1 PM
Running (Trails) 57:18 [3] 5.67 mi (10:07 / mi) +236ft 9:44 / mi
max:150 shoes: Gel Kahana 4 July 2010
Mostly-trail run with Homer. Whiting Rd trails to Pellet Rd, into the Gosnell Woods, took the Big Woods trail and the Meadow trail. Then about a mile on the roads, back into the Whiting trails at Pellet Rd, and back to car.
Thursday Nov 18, 2010 #
11 AM
Running 41:03 [3] 4.79 mi (8:34 / mi) +225ft 8:12 / mi
max:150 shoes: Montrail Mountain Masochist
Hojack Trail run, with Homer. Not a real pleasant day but not terrible. Low 40's, drizzle, but not nearly as much wind as yesterday. From Klem Rd, to Vosburg, then up to the Gosnell field, around the field once, and back.
Wednesday Nov 17, 2010 #
Running hills (Treadmill) 33:30 [3] 2.7 mi (12:24 / mi) +1100ft 8:57 / mi
shoes: Saucony Progrid Hurricane 11
Blustery, rainy day, so I did a treadmill workout at the Webster rec center. Forgot two things -- a water bottle, and my iPod on which I had planned to listen to the Fresh Air interview with Bruce Springsteen.
Incline ranged from 5% to 15%, although it wasn't at 15% for very long, I just took it up to see what the max was (which was 15%!). Average was around 7.5%. Ran at 12 min/mile for the most part, with some slower running at the very beginning and very end.
I wonder how realistic the incline is on a treadmill, in terms of the effort expended. I really don't think I'd be able to run at 12 min/mile at 7.5% for 2.7 miles in the real world.
Incline ranged from 5% to 15%, although it wasn't at 15% for very long, I just took it up to see what the max was (which was 15%!). Average was around 7.5%. Ran at 12 min/mile for the most part, with some slower running at the very beginning and very end.
I wonder how realistic the incline is on a treadmill, in terms of the effort expended. I really don't think I'd be able to run at 12 min/mile at 7.5% for 2.7 miles in the real world.
Tuesday Nov 16, 2010 #
10 AM
Mapping 2:55:25 [1] 3.77 mi (46:32 / mi) +150ft 44:51 / mi
shoes: Hiking boots
More mapping at Whiting Road. My last couple of outings have been quite enjoyable, mainly focusing on some nice areas of open woods with good contour detail. I had been avoiding tackling the thicker areas, but couldn't avoid it forever, so I focused on some of those today. Not real pleasant, and not all that satisfying because most of the places I went through today would be quite undesirable for orienteering.
I mentioned to Cheryl that I spent most of my time in some thicker areas today, and she said "Why don't you just map it all as dark green?" A thought which crossed my mind as I was battling some thorn bushes today....
The problem with that, of course, is that it isn't by any means all dark green -- more like various flavors of unpleasantness. Medium green; green slash symbol on top of rough open; some not too terrible rough open areas; a few welcome areas of light green; and of course, some out and out dark green. I did find a number of hunter stands which I mapped, and a few indistinct trails that provide some reasonably pleasant passage through some otherwise thick areas. I did locate a few small areas where it actually might make sense to put a control or two, so it didn't feel like a total waste. Just not nearly as satisfying as mapping the open woods areas, where it is easy to picture orienteers really enjoying the terrain, and all sorts of possibilities for decent control points.
I mentioned to Cheryl that I spent most of my time in some thicker areas today, and she said "Why don't you just map it all as dark green?" A thought which crossed my mind as I was battling some thorn bushes today....
The problem with that, of course, is that it isn't by any means all dark green -- more like various flavors of unpleasantness. Medium green; green slash symbol on top of rough open; some not too terrible rough open areas; a few welcome areas of light green; and of course, some out and out dark green. I did find a number of hunter stands which I mapped, and a few indistinct trails that provide some reasonably pleasant passage through some otherwise thick areas. I did locate a few small areas where it actually might make sense to put a control or two, so it didn't feel like a total waste. Just not nearly as satisfying as mapping the open woods areas, where it is easy to picture orienteers really enjoying the terrain, and all sorts of possibilities for decent control points.
Monday Nov 15, 2010 #
9 AM
Running 55:24 [2] 6.01 mi (9:13 / mi) +40ft 9:09 / mi
max:140 shoes: Gel Kahana 4 July 2010
Mostly (flat) trail run on the Hojack Trail, and the bird sanctuary trail, with a loop on the paved path around North Ponds Park. With Homer. He's getting his miles in this past week, and that's for sure.
Very nice morning. Sunny, mid 30's when I started out, but I quickly became too warm and shed my headband almost right away, then my light gloves a little later, and was still a bit too warm except when I was going into the wind at the North Ponds Park loop. I was surprised when I got home to find out it was only 43, because it certainly felt warmer than that.
Very nice morning. Sunny, mid 30's when I started out, but I quickly became too warm and shed my headband almost right away, then my light gloves a little later, and was still a bit too warm except when I was going into the wind at the North Ponds Park loop. I was surprised when I got home to find out it was only 43, because it certainly felt warmer than that.
Sunday Nov 14, 2010 #
2 PM
Running 45:15 [2] 5.01 mi (9:02 / mi) +43ft 8:57 / mi
shoes: Saucony Progrid Hurricane 11
Urban run in the Park Ave. area. Actually, most of the route was on University, Union, Monroe, and Culver. Raining lightly, mid 50's, not a real pleasant day but not terrible either.
Saturday Nov 13, 2010 #
11 AM
Mapping 1:53:55 [1] 2.74 mi (41:31 / mi) +147ft 39:31 / mi
Mapping at Whiting Road. Worked mainly on a nice section of open woods in the SW part of the park.
Friday Nov 12, 2010 #
9 AM
Running (Trails) 55:20 [3] 5.79 mi (9:33 / mi) +281ft 9:08 / mi
shoes: Gel Kahana 4 July 2010
Semi early morning run, with Homer. Mostly HJ trail, but with some other stuff thrown in for a change. From Klem, took HJ to Vosburg, Vosburg a short distance to the short but steep uphill trail to the Gosnell field, about 3/4 away around the field clockwise, then took the Gosnfell woods trail, finally came out on Lake. Then Lake to Baker to Vosburg to the HJ trail and back to Klem.
Mid 30's when we started, but warmed up fast, mid 40's when I finished.
Mid 30's when we started, but warmed up fast, mid 40's when I finished.
Thursday Nov 11, 2010 #
Mapping 2:14:00 [1] 3.6 mi (37:13 / mi)
shoes: Hiking boots
Mapping at Whiting Road.
6 PM
Running 44:44 [3] 4.95 mi (9:02 / mi) +92ft 8:53 / mi
shoes: Saucony Progrid Hurricane 11
Fleet Feet group run from Remington's, on Merchants Road. With happy hour type drink prices and free appetizers afterwards. Ran the 5 mile route; other options were 2 and 3 miles. Anne came along and did the 3 mile. Seasonably chilly at race time, after a warmer than normal day.
Started out very slow, at the very back of the pack, then picked things up a bit after around the first half mile.
Started out very slow, at the very back of the pack, then picked things up a bit after around the first half mile.
Wednesday Nov 10, 2010 #
9 AM
Mapping 1:44:15 [1] 2.74 mi (38:04 / mi) +146ft 36:14 / mi
shoes: Asics Gel Nimbus 11
Mapping at Whiting Road. Intended to have a longer mapping session but it was distinctly colder than I was expecting it to be (forecast said it should have been around 50 by mid morning; instead, it was more like 44). Plus it was a bit windy. Since I have problems mapping with any sort of glove on, my hands got quite cold, so I finally gave up and worked my way back to the car. Maybe another session later this afternoon, IF it warms up. And tomorrow is SUPPOSED to be warmer (but yesterday was colder than forecast, as is today, so no telling whether to believe that or not).
Still, I got a fair amount done, in the southern portion of the park which I hadn't yet tackled.
Still, I got a fair amount done, in the southern portion of the park which I hadn't yet tackled.
Tuesday Nov 9, 2010 #
10 AM
Running 44:15 [3] 5.01 mi (8:50 / mi) +88ft 8:41 / mi
max:150 shoes: Gel Kahana 4 July 2010
Another HJ trail run, with Homer. From Klem, to Hard, did a 180, back to Lake, then back to Klem.
Monday Nov 8, 2010 #
9 AM
Running 1:08:39 [2] 7.46 mi (9:12 / mi) +114ft 9:04 / mi
max:150 shoes: Gel Kahana 4 July 2010
Semi long run (well, longer than my usual recent runs anyway) on the Hojack Trail, with Homer in tow. Almost did the trail end to end. Started at Klem, ran towards North Ponds Park, one loop around the park, then back to Klem where I dropped off my hat at the car. Then NW to Vosburg (didn't think either Homer nor I had quite the energy to make it to Lake Rd and back), then back to car.
Homer did OK for a 9-year old dog -- he was getting low on enthusiasm towards the end but never was really dragging behind.
Listened to the recent Terry Gross interview with Keith Richards on the run -- very interesting discussion. Especially learning a bit about how some of the Stones songs were created and perfected.
Homer did OK for a 9-year old dog -- he was getting low on enthusiasm towards the end but never was really dragging behind.
Listened to the recent Terry Gross interview with Keith Richards on the run -- very interesting discussion. Especially learning a bit about how some of the Stones songs were created and perfected.
Sunday Nov 7, 2010 #
Walking (Dog walk) 45:00 [1] 2.0 mi (22:30 / mi)
shoes: Asics Gel Nimbus 11
Walk at Ellison Wetlands, with Homer and Cheryl.
No Forerunner came along, so distance is a very rough guess.
No Forerunner came along, so distance is a very rough guess.
Saturday Nov 6, 2010 #
Note
Rest day. Had a very late night last night (2:30 am arrival home), and an early morning this morning, helping with registration at the Mendon trail run, after which I took some pictures, and got my shoes and socks pretty soaked from the rain / wet snow mix, plus my choice of inadequate footwear.
Had hoped to get to the night-O -- but our grandson's Montessori school had an international dinner for the students and parents and grandparents, that Cheryl wanted to go to, and I kind of did too. The dinner was early, at 4:00, so I still had hopes of getting to the night-O, but by the time we got home it was 5:40. I quick checked on the web site to find out when the meet started, and when I saw that it was a 6:05 mass start, I knew there was no way to make it ...
Had hoped to get to the night-O -- but our grandson's Montessori school had an international dinner for the students and parents and grandparents, that Cheryl wanted to go to, and I kind of did too. The dinner was early, at 4:00, so I still had hopes of getting to the night-O, but by the time we got home it was 5:40. I quick checked on the web site to find out when the meet started, and when I saw that it was a 6:05 mass start, I knew there was no way to make it ...
Friday Nov 5, 2010 #
Running hills (Treadmill) 42:00 [2] 3.43 mi (12:15 / mi) +1018ft 9:34 / mi
shoes: Saucony Progrid Hurricane 11
Absolutely miserable day, so I couldn't get myself to do an outside run. Went to the Webster rec center, which is very much under construction, and will be for about a year, I understand. I did a totally uphill treadmill workout, with the incline, for the most part, being between 5.0 and 6.5 %.
Wednesday Nov 3, 2010 #
3 PM
Running hills (Trails) 34:44 [4] 3.19 mi (10:53 / mi) +424ft 9:40 / mi
max:160 shoes: New Balance 749 (trail)
Ellison Wetlands. Whenever I go for a while without running at the Wetlands, I forget how steep the hills are, and how many there are. :) Things were made more tricky today by a generous coating of leaves on the trails, making me much more cautious than normal on the many steep descents, due to the impaired traction from the leaves.
Monday Nov 1, 2010 #
11 AM
Running 45:33 [3] 4.71 mi (9:40 / mi) +124ft 9:26 / mi
max:150 shoes: Montrail Mountain Masochist
Trail run, with Homer, at Whiting Road. Covered nearly every trail, doing kind of a figure 8.
AP said the climb was 124 feet. The GPS software said it was 765 feet -- that almost always gives climbs that are far overstated (the exception being if there are very substantial, reasonably continuous climbs involved -- like climbing Pike's Peak or Mt. Marcy -- when the GPS software gives very believable climbs). So I know it was less than 765 feet, but I feel it had to be more than 124 feet, also. Something like 200-250 "feels" more like it.
AP said the climb was 124 feet. The GPS software said it was 765 feet -- that almost always gives climbs that are far overstated (the exception being if there are very substantial, reasonably continuous climbs involved -- like climbing Pike's Peak or Mt. Marcy -- when the GPS software gives very believable climbs). So I know it was less than 765 feet, but I feel it had to be more than 124 feet, also. Something like 200-250 "feels" more like it.