Tuesday Jul 31 |
 | Trail Run 42:40 [4] 6.0 mi (7:06 / mi) | |
| shoes: New Balance 907-2 |
| Bellevue SP - A decompression run after a terrible day at work. Things were already going badly but then I found out in late afternoon that all the DuPonters are getting kicked out of the parking garage we've been using for 5+ years. They gave us all of two days notice and gave our spots away to new tenants in a new building. It's not right... If it comes down to having to ride the bus I swear I'll resign.
Anyway, back to the run - started with two laps on the equestrian oval followed by the usual big trail loop. Gorgeous evening but I was too PO'ed to fully enjoy it. |
Sunday Jul 29 |
| Trail Run 54:30 [3] 7.0 mi (7:46 / mi) | |
| shoes: New Balance 907-2 |
| Middle Run Natural Area / White Clay Creek SP (Possum Hill) - 2nd attempt at a run today was successful. Drove over to the park this morning but a heavy downnpour started and I didn't feel like getting soaked. Went home, had some lunch and a nice long nap. By mid afternoon the sun was out so I headed back over to the park.
Started from the lot next to Tri-State Bird Rescue. Took the Lenape trail, across Papermill Rd. to WCCSP for a loop on the Bryan's Field Trail, then back to Middle Run to rejoin the Lenape trail, including the stretch across Fox Den Rd. |
Saturday Jul 28 |
| Weights 45:00 [3] | |
| |
| |
| Sit-ups 5:00 [2] | |
| |
| 225 |
Thursday Jul 26 |
| Weights 45:00 [3] | |
| |
| pre-TNT |
| Sit-ups 5:00 [2] | |
| |
| 225 |
| Trail Run 59:53 [3] 7.5 mi (7:59 / mi) | |
| shoes: New Balance 907-2 |
| TNT Media - Big crowd tonight including a couple of newbies. Ran with Clem, Ray, Steve over to Ridley and back. |
Wednesday Jul 25 |
| Weights 45:00 [3] | |
| |
| |
| Sit-ups 5:00 [2] | |
| |
| 225 |
Tuesday Jul 24 |
| Trail Run 52:56 [3] 6.75 mi (7:49 / mi) | |
| shoes: New Balance 907-2 |
| Woodlawn Preserve - From the mountain biker lot. Went clockwise for a change which meant I had a nice long downfill to start instead of the killer uphill to finish. Nice evening for running - cool, breezy. |
Monday Jul 23 |
| Weights 45:00 [3] | |
| |
| |
| Sit-ups 5:00 [2] | |
| |
| 225 |
Sunday Jul 22 |
| Orienteering 1:18:26 [3] 9.6 km (8:10 / km) +310m 7:02 / km | |
| spiked:26/27c shoes: VJ Integrator 2 |
| Valley Forge Mount Joy/Mount Misery - Local event Red course. Fortunately it was not a typical July day (temps were in the low 80's) or I might have opted for the 3K Brown course. It was a fun course which rewarded speed but after two weeks of little running, my legs weren't moving too fast. I had a nearly clean run - worst time loss (~ 30 secs) was on #1 where I decided to wing it and followed Tim Walsh to the wrong tree.
Feet were killing me afterwards. I think I'm going to have to find an alternative to O shoes. |
| |
| C • Nice run. As for the feet, I ... 3 |
Saturday Jul 21 |
| Hiking 2:00:00 [1] 5.0 mi (24:00 / mi) | |
| shoes: Vasque Sundowner |
| Fair Hill NRMA, MD - Hike with my pack (about 2/3 full). Checked out some control locations for the Sept event along the way. Need to make some course revisions as usual. Hoping to do another AT section hike in August but it looks like I'll be hiking alone and I still need to sort out the logistics. |
Friday Jul 20 |
| Weights 45:00 [3] | |
| |
| |
| Sit-ups 5:00 [2] | |
| |
| 225 |
| Trail Run 42:02 [3] 5.5 mi (7:38 / mi) | |
| shoes: New Balance 907-2 |
| Bellevue SP - Finally a run after a week+ layoff. The ball of my right foot has been very sore for a while now and I decided some rest was in order. The foot felt okay running. Did the big outside loop and then tacked on a small loop on the slice of parkland east of Philadelphia Pike. |
Tuesday Jul 17 |
| Weights 45:00 [3] | |
| |
| |
| Sit-ups 5:00 [2] | |
| |
| 225 |
Sunday Jul 15 |
| Cycling 2:30:00 [3] 39.0 mi (3:50 / mi) | |
| |
| Railroad, PA - Decided to check out the Heritage Rail Trail on my way back to Delaware. Had driven past it countless times but never stopped. I wasn't sure if my light touring Trek road bike would be beefy enough but the surface was a fine, hard-packed gravel which the Trek tackled with aplomb. It was easy riding even with the higher coefficient of friction. But the bike picked up a good bit of dust along the way.
The rail trail is quite nice. I was enjoying it so much I decided to take it all the way to its northern terminus in York. Most of the ride passed through pastoral southern York County countryside along the Codorus Creek with a few villages - Glen Rock, Seven Valleys, Hanover Junction. The last few miles in York suffered from some industrial blight. The ride was going smoothly until I got caught in a torrential downpour a few miles north of Glen Rock. Fortunately there was no thunder or lightening so I pedaled through it. The rain helped wash some of the dust off the bike. Stopped in Glen Rock for a quick snack before returning to Railroad. Next time I'll head south into MD.
It was a nice end to a very relaxing weekend. And the break from running has given my sore feet a much needed rest. |
Saturday Jul 14 |
| Cycling 2:50:00 [3] 44.0 mi (3:51 / mi) | |
| |
| Hanover, PA - From Mom & Dad's again, heading west. Another gorgeous morning. Out through Edge Grove past Conewago Chapel, then Centennial Rd. to Rt. 30, over to Hunterstown and west on Rt. 394 to Biglerville in the Appalachian foothills. It was worth the ride just for the smell of the apples at the Musselman's Cannery in Biglerville. Even better though was the lunch stop at the Distefink drive-in where I had a Distelburger and a hot fudge brownie sundae. Back via Swift Run Rd. then through Irishtown and Edge Grove. |
Friday Jul 13 |
| Cycling 1:50:00 [3] 25.0 mi (4:23 / mi) | |
| |
| Hanover, PA - Very hilly ride from Mom & Dad's. Headed northeast up through the Pigeon Hills past some of the P.H. Glatfelter Paper Co. land holdings - Glatco Lodge, Lake PaHaGaCo. 3 or 4 nice downhill runs. A beautiful morning. |
Wednesday Jul 11 |
| Orienteering 24:30 [3] 3.25 mi (7:32 / mi) | |
| shoes: New Balance 907-2 |
| Richmond, VA - Early morning run on the office park road behind the Sheraton. Had hoped to get down to Pocahontas SP for a trail run on this trip but with afternoon temps at 100 deg, it didn't happen. |
Sunday Jul 8 |
| Orienteering 1:23:14 [4] *** 6.93 km (12:01 / km) +200m 10:30 / km | |
| spiked:11/15c shoes: VJ Integrator 2 |
| French Creek West - Local event Red course on a 90+ deg day. Once again, I had a big boom - lost about 15-16 mins on #6, finally found it on the 3rd attack. These big mistakes just keep happening. It's tough to find a pattern in them, each one has been a little different. One way or another though, I've got to clean them up.
Other than that, the run was not too bad. A little left on #3, lost a minute or so on #7 which was hung low in the midst of a green patch, and was too far right on #13. It was slow going much of the way with fern-covered rock and blackberries. The woods from #7 to # 11 were sweet though. |
| |
| C • You my have had 1 per race rec... 2 |
| |
|
Red - Splits |
Saturday Jul 7 |
| Weights 45:00 [3] | |
| |
| |
| Sit-ups 6:00 [2] | |
| |
| 300 |
Friday Jul 6 |
| Weights 45:00 [3] | |
| |
| |
| Sit-ups 3:00 [2] | |
| |
| 150 |
Thursday Jul 5 |
| Trail Run 1:11:58 [3] 9.0 mi (7:59 / mi) | |
| shoes: New Balance 907-2 |
| Tyler Arboretum / Ridley Creek SP - Started with Clem and Randy but we all split off and did our own thing. Ran over to Ridley then looped back via the pedestrian path and the flatter Tyler trails. The sky looked ominous but there were only a few intermittent showers which actually felt refreshing. A fine TNT feast afterwards. |
Wednesday Jul 4 |
| Road Run race 18:57 [5] 5 km (3:47 / km) vdot: 53.0 | |
| shoes: New Balance 907-2 |
| Wilmington, DE - 22nd annual Firecracker 5K. I always like to do a road race to celebrate the 4th. Used to be the Liberty 10K back in Hanover but more recently it's been the Wilmington race. Some rain moved through overnight and left a cool, cloudy, breezy morning in its wake. Not bad weather for racing. The start was delayed a few minutes as we waited for Becky, a sprite 88 year-old, to make her way to the start following a late trip to the rest room.
Since the PA Ave. construction is complete, the course is back to its normal route. I almost always start off fast in this race and then try to hold on at the end. Today was no exception. First mile split was 5:52. Eased off a little on the second mile to 6:09. Then a headwind and a few small hills slowed me further on mile 3 to 6:18. Making the final turn onto Tower Rd. I was neck and neck with another runner who I figured was in my age class. He outsprinted me and I finished 2 seconds behind him.
My time was good enough for 12th overall, 4th in M40-49.
I chatted for quite a while after the race with the guy who outran me to the finish - Kevin Lumpkin from Philly, a very nice guy. Turns out he was in my age class. He takes a much more structured approach to his training. |
| |
| C • Race 4 |
| Road Run 5:00 [2] 0.6 mi (8:20 / mi) | |
| shoes: New Balance 907-2 |
| Warm-up in Rockford Park before the race. |
Tuesday Jul 3 |
| Weights 45:00 [3] | |
| |
| |
| Sit-ups 5:00 [2] | |
| |
| 250 |
Sunday Jul 1 |
| Trail Run 1:40:00 [2] 12 km (8:20 / km) | |
| shoes: VJ Integrator |
| Hickory Run SP - Control pick-up for the adventure race. What a gorgeous day to be in the woods! Collected 6 controls with a mix of trail running (about 1 hour), woods running (about 30 mins) and a little walking (about 10 mins). It was nice to be able to bag controls off the clock for a change. Really enjoyed this, even the stream wading through the rhododendron tunnel. |