Training Log Archive: gas_turbine

Stiff from yesterday.
Warmer and more humid than I thought - I jettisoned my extra shirt onto the driveway, which confused anybody who would drive by (E's account).

Mill street loop. Somewhat buggy. Luckily it was early enough that J did not have to lie down, although his tongue was dragging by the end.

Event: ROC - Mendon Ponds Regular Meet
 

E side of Mendon Ponds - to avoid stumbling across any O controls - probably too early anyway. Start at S of green trail, but after we hit the blue trail, J made it become random. Cool but humid. Luckily, that combo didn't cause J to lie down for rests at all.

Some type of race (duathlon?) was to start at 8:30. Last think I wanted was to get tangled up with a bunch of bikers while driving home. We made it out just in time.

Low trippy type vines are coming out. ....What to wear for O?

Bad usage of GPS:
-Time & does not match GPS because of accidental bumps that turned on watch somewhere after the run
-Only managed to mark one control


Red course - 6.3K
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Well, first time doing this for real in 3 years. Some good, some bad, some ugly. But none were an "I give up" ugly. Helps that I have a general understanding of the park layout.

Did not run more than a jog anywhere because of hammy. Hammy only yelled once, and that was when my right leg caught a log, which made me step funny. Other than that, the ham was not terrible, other than being not in shape, and weak. Very happy that it survived the whole trek.

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Controls:
Long run to 1 - Guess the only way was to stay high & not be tempted to go down towards devil's bathtub. Took a decent AP and found it rather easily. I did go slowly, as I needed to get distance judgement down.
2 - happy with how almost-straignt I went to the road. Once in the woods, I didn't spot it well, so I had to learn the contours. lost 1 min
3 - probably the best in terms of a straight line, aided by the fact that a path took me 1/2 way there.
4 - happy with this one. Figured I should pop onto the other side of the darker green early and run behind it. Nailed it
5 - oops. Probably had gotten too confident. Came out and ran along path-ish, but felt I had gotten on wrong side of the bushes. I then intentionally over-ran where it was to re-orient. I should have looked at the clue before starting. Once I saw the clue (big deciduous tree), I looked in the general direction of where it should be, and there it was. Good lesson to learn. (lost 2 min)
6 - Ugly one: Cut across the big field, but didn't think about where I should aim for. Should have turned right once I got to the other side of the row of trees that run east-west so that I wasn't running blind. Probably cost me multiple minutes. Once I got close, I think I did pretty well. splits say I lost 1 min.
7 - I thought I was being smart taking a contour rather than going up a hill. I probably cost me, as I went in a biggish loop.
8 - Not pretty - an unmapped path got me a little confused, and then I hit the remnants of the stone wall further east. Looking at it now, I see those boulders are mapped, but are hidden by the pink lines. I figured I could head west, and try a different AP starting from the path in that direction. However, as I was going that way, I saw the wall portion that the control was on, and the control itself as well. Lost 2 min
9 - get onto trails. Question was when do you get off for your AP. I might have gotten off too soon which made slow going along the slope, but I didn't have trouble finding the control.
10 - Kept going along the slope to find the path. May have saved distance, probably not time. I then misread a big intersection of paths, and ended up looking west of the hill which was west of the swamp I wanted. Looks like it cost 7 minutes (split says 5). This is the one that bothers me the most.
11 - Took the high road, Linda took the low road. If she was looking for the same control, then somehow she found it without me seeing her. I was very happy with this one. Nice to have a good one after an awful one. Of course my legs had nothing more than a slow jog left in them by this point. (1:11 into it)
12 - Caught up to Linda. She was standing on a minor hill looking puzzled - turns out a small tree must have been blocking her view of the control. I went along the base of the hill, and saw it when I turned the corner.
13 - longish trek through woods without a handrail. My GPS shows I did 'OK' but not stellar. Passed Linda in finding the control, as it was hidden from her direction, and I was using the woods to the west as a handrail. 7th overall on this leg.
14 - Lots of decisions. I played it safe by heading straight south (so I thought) to aim for the scout campground rather than going towards thicker stuff. Turns out that I went slightly more SW, which was more direct, but included portion the boggy area that caught Jonesy last week. Had a long run along the camp area. Decent enough AP to go from there - didn't hurt that the two orienteers I'd been in contact with over last few controls were in the general area.
15 - take the path, head up hill to R where other path intersects from left. Near face-plant on way down hill with all the dry-slippy leaves.
16 - Bad one - took the too-slow long way around. Good paths, but at that point, I'd grown suspicious of having to make the right turn at a multi-intersection. Brain too tired, I suppose. Lost 30 sec.
End - took several breaths before punching 16, so that the end would be decent enough.

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GPS Comparisons:
How come my tracks are all jiggly, whereas arthurd's are smooth and straight?

Good thing I can't claim my splits...
http://www.attackpoint.org/racesplits.jsp/race_116...
Best split was 7th. Yikes. Most of time was in the 11th range, which is where I ended up. No leg speed, low skills. Yes, that is where I should be.

J insisted on bringing his bone. Never has before. very funny to see him walk along with it sticking out the front like a cigar. Then, he decides it is time to go home.

Red - Splits

38F, so I was conservative, and over-dressed.
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Didn't have it / sluggish legs. I imagine doing the PT at night doesn't allow for full recovery. That, plus the extra clothes and 'heavier' shoes. Plus staying up ~30 minutes later than usual working on puzzles from the games magazine (oops).
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That's OK. It's a victory to do a 'normal' length morning run without major leg-zings.

Hamstring focused Leg lifting
Dips w/back leg on block (3x10 x2@15lbs) both legs
Oil driller (3x10x15lbs) both legs
Lunge position dips (3x10 x2@15lbs) + straight bar bendovers both legs
Backwards step downs (3x10 x2@15lbs) both legs
Eccentric curl 30x30 lbs - only left. Not ready for 40 lbs yet (i.e. lift fail)

J sluggish again - needs to lose his coat!

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I looked into the heart monitor giving terribly high readings at the beginning of a run. Lots of people had the same exact problem - with the traces looking almost identical to mine. Turns out that it is completely related to electrode conductivity. There are various recommendations related to wetting the electrodes with water, spit, or really expensive goo. .... I'll just accept it as is & make do. ... or spit?
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Pleased with the run. Leg very fatigued from the hard workout yesterday, however, it wasn't giving zings. I have to think about my legs while running to make sure I don't go into a limp. I have no idea of what it is actually doing.

I do get tired (lung-wise) now, given that I have not run much in this range. Still, I'll take it.

Munch the fuzzy-dandelions-fest. Why bother to run?

machine bench press 85lb x 15rep x 2sets
machine fly 55 x 15 x 2
Machine Lats 95 x 15 x 2
Machine shoulder 65 x 15 x 2
--
Dumbbell curl 35 x 15 x 2
Dumbbell side lift 20 x 15 x 2
Dumbbell shrug 40 x 15 x 2
Dumbbell side bend 35 x 15 x 2
Dumbbell up row 35 x 15 x 2
--
15 sitting side twists with 25lb

J got to see a bunch of his pals - Jeter, Kent's dog, Rambo (who was mad that J was talking to Kent's dog), and Roxie.

Cool and sunny - sunny enough that J needed a rest, cool enough that I was cold in shorts.

Sniff sniff sniff. Even the rain couldn't get J to move faster.

Hard strength workout at PT.

... Probably last one - "not much more I can do for you, you're just a slow healer"

J sluggish from heat.

changed shoes after J walk - they were too hot.
More houses up for sale.

A little hammy tweek near end as I wobbled and lost balance. Ow.

32F - more clothing, new shoes, tweeked hammy; Just was not a smooth run at all.
Several people had covered up plants with boxes & sheets.

Lots of sniffing.

dumbbell bench press 35lb x 15rep x 2sets
dumbbell fly 20 x 15 x 2
Machine Lats 95 x 15 x 2
Machine shoulder 65 x 15 x 2
--
Dumbbell curl 35 x 15 x 2
Dumbbell side lift 20 x 15 x 2
Dumbbell shrug 40 x 15 x 2
Dumbbell side bend 35 x 15 x 2
Dumbbell up row 35 x 15 x 2
--
0 lunge w/15 lb
15 side twists with 25lb

Not excessively hot, but enough sun that J had to lie down once. He got quite sluggish when we were being followed by another dog. He's gotten more interested in meeting other dogs in the last year or so - although that's really what he wants - to meet, and then get going again.

No morning run so I can concentrate efforts on leg lifts.

Hedgewood. Cool, but sunny. Came home and ate buttermilk biscuits, strawberries, chic. chip cookie dough ice cream and whipped cream - last two ingredients from the Pittsford Dairy.