Training Archive: JanetTIn the 31 days ending 2008-05-31:
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| H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | |||||||||||||||||||||||||||||||
Friday May 30 | ||
| Walking 44:21 [1] 0.85 mi (52:10 / mi) +10m 31:17 / km | |
| shoes: Saucony Shadow 6000 8.5 #1 | ||
| At White Sands National Monument in New Mexico. :-) On the nature trail; the only trail brochures were in Spanish so I did my best at translating along with some help from another woman who knew Spanish.
I was in Las Cruces, NM, for a gathering of quilters/friends who have reunited periodically for the past 11 years from all over the country plus Canada (there are members of our group in Australia and England, too, but none of those could make it this year). The trip was my birthday present this year. We had a great time! Updated time, distance, and description on 6/03. | ||
| C • quilt gathering! 2 | ||
Wednesday May 28 | ||
| Running (trail) 47:20 [3] 3.48 mi (13:35 / mi) | |
| shoes: Trail NB 706 9D # 2 | ||
| Trail run at Hand Hollow - West, parking in the lot on Gale Hill Rd.
Down Green-Red-Green, then up Green-Blue-Green. Down was 1.76 mi, up was 1.73! I didn't realize the lengths were so balanced. Beautiful day, low 60's and very clear (low humidity). Didn't see any other people despite there being another vehicle in the parking lot. | ||
| Note | |
| Turns out the trails up and down weren't so balanced; I took a little detour on the way back up (on something that looked like a trail, which ended at a nice, fairly large one-contour depression with a stonepile in it, and two rectangular pits in front...very odd. Of course, my mind wondered how it would all be mapped...).
The way I went down was probably 0.05 to 0.10 longer. | ||
Monday May 26 | ||
| Orienteering (Green Y) 1:14:23 [4] *** 5.5 km (13:31 / km) +235m 11:09 / km | |
| spiked:8/9c shoes: Jala Jukola Spider 6 new | ||
|
After a negligible walk to the start (at the end of the parking lot, and we were near the start end), turned in another decent race, with the exception of a brain-freeze at control 4 which for some reason I thought was a contour below where it was. Spent ~2:30 wandering in the rocks below (including looking at one likely boulder cluster) before I realized all those people a contour above me were punching at my control -- d'oh! (Error estimate based on comparing my 3:51 split with Valerie's 1:11.) 2nd F50 behind Anne Daltveit who was 5 minutes faster, so an error-free run would have me in the same position. 16th overall on Green Y, no mistakes would have put me ~12th. Ran more of the gentle uphill climbs than I have in the past, so that's an improvement over this time last year. Happy with my performance this weekend. It's nice to have a pretty-good A-meet weekend every once in awhile. Now to get in gear for the US Champs. | ||
| Note | |
| AOWN note -- While passing through Mountaintop Campus (between 2 and 3) I heard a funny squeak and turned, expecting a spooked rabbit or squirrel, and saw a fawn crossing my path, no mommy in sight! I slowed a step or two to watchh it before continuing on my way; the fawn was headed in the direction I had seen another runner, but I knew it could fend for itself. Heard later than others had seen a fawn in that area too -- probably the same one, getting spooked multiple times.
Didn't see the Bethlehem Star closeup while on the course; if I had taken the higher trail route between 7 and 8 I might have seen the cleared area below it, but I decided on the more gradual climb taking the lower (northern) trail below the big building. I've been in the area enough to have seen it lit up at night, however. :-) | ||
| Note | |
| Forerunner showed 5.96 k covered distance for the 5.5 k "long" course. I didn't wear it the other days.
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Green Y Long - Splits | ||
Sunday May 25 | ||
| Walking warm up/down 15:00 [1] 1.1 km (13:38 / km) | |
| shoes: Jala Jukola Spider 6 new | ||
| Walk to Start at Hickory Run State Park, along a creek for the most part--nice, and pleasant conditions waiting for my start time (no blackflies swarming like last weekend in Canada :-) ).
Started at the same time as Meg Parson ("the redhead start time"). | ||
| Orienteering race (Green Y) 47:51 [4] *** 3.33 km (14:22 / km) +135m 11:57 / km | |
| spiked:9/13c shoes: Jala Jukola Spider 6 new | ||
| Solid effort once I realized all the light green wasn't so bad. I'm glad Sandy didn't send us into or through the thick dark green (laurel and rhododendron). Good use of the area.
Minor (for me) bobbles in/near the circle on 2, 3, 8 and 11, maybe could have been 1:30 to 2 minutes faster? 1st F50 for the day. 8th/37 overall on Green Y (very happy about that!), 14-15 minutes behind Kristin Hall who's very speedy, but only 7:30 min behind second place. Fell on the way down the hill to the water control and narrowly avoided impaling myself; landed in the soft area between a stump and a stick. Feeling extra aches two days later, probably from the fall. Didn't see any bears, but heard at least one had been in the vicinity earlier in the day who was "encouraged" to relocate for a few hours. | ||
GreenY Middle - Splits | ||
Saturday May 24 | ||
| Event: US Team Trials | ||
| Walking warm up/down 20:00 | |
| shoes: Trail NB 706 9D # 2 | ||
| Walk to the start of the sprint on Lehigh campus, uphill almost all the way (we did go down a little at the end, to the actual start location).
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| Orienteering race (sprint) 29:18 [3] *** 2.54 km (11:32 / km) +55m 10:25 / km | |
| shoes: Trail NB 706 9D # 2 | ||
| Sprint on Lehigh campus. Lots of route choice, and Randy made good use of the mix of terrain, buildings, and roads/walkways. A few places where I slowed down to look at the map, but clean once I chose a route. 2nd F55, I think (~3 minutes behind Mary Jo).
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Brown Sprint - Splits | ||
Wednesday May 21 | ||
| Exerc. Class 55:00 [1] | |
| Ex. class in Chatham, including 4-plank day...not a problem -- felt great! :-)
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Tuesday May 20 | ||
| Running (track) warm up/down 14:58 [3] 1.25 mi (11:57 / mi) | |
| shoes: Saucony Shadow 6000 8.5 # 3 | ||
| At the Y -- 0.75 mi warm-up on the treadmill, actually (listening to/watching TV is slightly more interesting than counting laps on the indoor track), 8:34. Cooldown on the track, 0.5 mi, 6:24.
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| Running (track) intervals 23:03 | |
| shoes: Saucony Shadow 6000 8.5 # 3 | ||
| Intervals on the indoor track. Aiming for ~2:02 for 345m (3 laps), about 2 min rest (2 laps).
2:01 / 1:53 2:04 / 1:58 1:20*/ 1:56 2:05 / 1:51 2:03 / 1:57 2:02 / 1:53 *Oops -- miscounted laps, but the timing was okay (aiming for ~41 per lap). | ||
| Walking warm up/down (track) 4:04 [1] 0.2 mi (20:19 / mi) | |
| shoes: Saucony Shadow 6000 8.5 # 3 | ||
| Final cooldown walk. Followed by about 5 minutes or so of lower leg stretches.
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Monday May 19 | ||
| Exerc. Class 55:00 [1] | |
| Easy session in Chatham; enjoyed the stretching. The 3 planks we did today felt easy; we're doing 4 on Wednesday. Starting to 'up' the free weights I use, from 10 to 13 lbs for biceps and 16 for overhead triceps. 5 or 8 for other exercises.
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Sunday May 18 | ||
| Walking warm up/down 15:00 [1] 1.3 km (11:32 / km) +55m 9:31 / km | |
| shoes: Jala Jukola Spider 6 new | ||
| Warm up walk/jog to the start. Blackflies were in attendance again, but if you had room to move around a little and kept moving they weren't too bad. | ||
| Orienteering race (long) 49:51 [4] *** 3.2 km (15:35 / km) +80m 13:51 / km | |
| spiked:7/8c shoes: Jala Jukola Spider 6 new | ||
| "Long" course 4 (= brown level). Perhaps a little short, but the woods were thick in places, though the course gave white-woods options for a large part. Where it was light green, there were lots and lots of maple saplings and they had started to leaf out so visibility was down in those areas. I was happy with my time and kinda glad I didn't do course 5 (W45-54) because of the long drive home afterwards. 1st (of 2) in W55, about 10 minutes ahead of Ilona D. of Canada. Third fastest on course, behind 2 M65's (7 and ~3 minutes behind them). Small bobble at 5 where I expected to see a wide reentrant between two rocky hills but due to visibility didn't see the second hill so climbed a contour up the first one only to go back down again (to the saddle between the hills), maybe a minute to 1:30 lost.
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| Note | |
| AOWN notes from the weekend:
Saw an unusual bird near the parking area at Gatineau Park, with bright yellow head, black body and some white markings on wings. A review of Google suggests a yellow-headed blackbird, though they're more common in western Canada than in Quebec. Since it was perched on a fencepost near a field, it suggests the blackbird habitat, and I couldn't find anything else that looked close. Driving through way-northern New York between the Cornwall border crossing and Plattsburgh, we saw a farm that had funny-looking deer, most likely reindeer. :-) And a wind farm that appears to be brand new (saw headlines in a local paper about it just starting up), with a couple dozen towers. Finally, on the drive home down the Northway, we saw what I at first thought was a fox but Glen said was a coyote (longer legs than a fox), hunting along the side of the road, probably only about 15-20 feet from the travel lane (mouse, rabbit or baby groundhog, anyone?). | ||
Saturday May 17 | ||
| Event: National Capital Orienteering Festival | ||
| Event: WCOC Huntington meet | ||
| Orienteering race (middle) 31:15 [4] *** 2.1 km (14:53 / km) +75m 12:38 / km | |
| spiked:10/10c shoes: Jala Jukola Spider 6 new | ||
| Sedbergh School map, near Montebello, Quebec. Middle course 4 at Canadian NCOF (which were also team trials for the Canadian National O team), W55-64 category. Since I wasn't sure what to expect from the Canadian woods and since I'm running up (Green) next weekend I figured I'd take it easy and run my age group. Only two other women in it, versus 5 others in W45-54 (who I ran against in the sprint later on Saturday). 1st by 2 minutes, despite a sloppy attack on control 9. Second fastest time on the course (fastest was around 24 minutes posted by a Swedish M65).
The course was basically a loop around a pond, switching from one side of a trail to another through the first 7 controls, then a little hill climb near the end and a downhill finish (yeay!). Courses by Robbie Anderson. | ||
| Orienteering race (sprint) 20:51 [5] 1.9 km (10:58 / km) +85m 8:58 / km | |
| shoes: Jala Jukola Spider 6 new | ||
| Sprint, course 2, at the Sedbergh School. While the weather was sunny and comfortable (around 60) for the middle race, it clouded up and rained alternately heavy and light before the sprint started, plus it turned a little cooler. I had a late start and it was showering lightly so not bad conditions. Thank you to the person who sat at the finish line with no protection other than an umbrella!
Started a minute ahead of another W45, who caught and passed me on the 10 contour climb from controls 5-6 (where I bobbled a trail junction and went a short distance down the wrong trail). Kept her in sight for the next several controls (including a better approach from 8-9 because I had seen 9 on the leg to 4 in an open field and knew just where it was) but there was another hill climb to 10 where she was just stronger. Finished almost 2 minutes behind her, for second place in the category. Probably about 10th woman on course 2, so won't get many sprint points. Awards are nice acrylic picture frames with a composite photo of tulips (from the Ottawa Tulip Festival, also this weekend) and other sights around the area including a clip of an O map. Thanks! | ||
| Hiking warm up/down 8:00 [1] 0.28 mi (28:32 / mi) +35m 12:47 / km | |
| shoes: Jala Jukola Spider 6 new | ||
| To the start of the Middle race, down the road and up a hill. Blackflies were swarming but not biting too much, joined by some mosquitoes.
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Friday May 16 | ||
| Note | |
| On the way to the Canadian National Capital O Fest, we left a day early to spend time in Montreal (where I'd never been; Glen had been in the area on business). Where did we go first? -- to the biggest natural area, of course, the park at Mont Royal. (We found out later we should have contacted the Charlows for an O map of the park that John had done. :-) ) Pictures may come later.
We walked on trails in the park (to the chalet viewpoint and back to the parking lot) for about an hour, and then several hours around the city, which made for a tired body at the end of the day. Ate at two fantastic restaurants, both of which I'd recommend -- Café St. Paul for luncheon/midi-déjeuner (the paninis were wonderful) on rue St-Paul near the Customs House; and the Jardin Nelson for crêpes on Place Jacques-Cartier, where we ate on the heated terrace. Both are in Old Montreal. I suspect there are a few other good restaurants there too. :-) | ||
| Walking 2:00:00 [1] | |
| Though we walked longer than 2 hours, that's the approximate time at level 1, I'm estimating.
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Wednesday May 14 | ||
| Exerc. Class 55:00 [1] | |
| In Chatham. A 5-5-5 workout today, and we did 3 longer planks (but still no longer than 30 seconds), mixing them up a little (one just leaning on forearms with hands together, one on forearms with palms down, and one where we dipped each knee below the opposite one, alternating -- that was tricky).
Going out for a run now... | ||
| Running (road) hills 36:50 | |
| shoes: Saucony Shadow 6000 8.5 #1 | ||
| 66 to Pratt Road. Was going to run to the Bachus Rd. intersection but the road (dirt) was apparently being regraded (which made the footing tricky, thus good O training), and I decided to turn around when I saw the grader at the side of the road (worker apparently taking a break).
Pratt is an out-of-the-way back road that doesn't get plowed in the winter and normally I have no qualms about being on it alone, but a neighbor (female) has told me she doesn't go there by herself. I didn't want to deal with road workers, and anyway I probably would have been in their way. Instead, I ran the steep hill (~ 0.2 mi) a second time. | ||
Monday May 12 | ||
| Exerc. Class 55:00 [1] | |
| In Chatham. This session lasts two more weeks; I hope to be back to stepping by the time the next session starts. Knee is getting better by the day but I don't want to push it by restarting stepping too soon.
We're working up to 4 30-second planks; did 2 30-second planks and a 15-second one today. I could probably manage the four with no problem, but some of the other ladies are complaining (there are some 70-somethings in the group :-) ). | ||
Sunday May 11 | ||
| Event: WCOC Ansonia Nature Center meet | ||
| Orienteering race 2:10:13 [4] *** 7.6 km (17:08 / km) +190m 15:14 / km | |
| spiked:20/23c shoes: Jala Jukola Spider 6 new | ||
| Red course at WCOC's Ansonia Nature Center meet on Mother's Day. Green was less than 5 km, so I opted for the Red (to get in my long run for this week). Thanks to Peter Grollman and wife for the long-stem rose! And the great course, too. :-)
Would have done around 100 minutes (1 hour 40) with no errors. Unfortunately, control 3 was a doozy, a 410 m leg that I managed to turn into 1830 m! Biggest mistake was crossing a stream ("why isn't this on my map?") and going the wrong way (NNE instead of N) up the wrong hill. When things didn't match up I wandered a bit, then tried to relocate to a trail to the north (never found it; didn't go far enough), then to a trail to the east (didn't find that one either but found one that wasn't mapped which I took back towards the direction of start), and finally ended up back at where I crossed the stream, about 100 m from control 2. Did better this time, but wasted 25 minutes, just on this leg! Smaller errors on 5 (but still lost about 4 minutes; mistook where I crossed the stream south of marsh and checked out the hill to the north) and 23 near the end (about 1 min.). Leg 7-8 was a nice bland open hillside where I practiced keeping a bearing (it worked!), and there were a lot of control picking areas, which were fun. Course map. My track. | ||
| Note | |
| Forgot to add: FR measured 10.16 km. :-) Guess I got my money's worth today.
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Red course - Splits | ||
Friday May 9 | ||
| Note | |
| Added the FR track for the Macedonia red course in a note on April 27th.
Used T. Graupner's OGPS program mentioned in the Discussion, with screen capture to save it as a shareable picture. The track lines up pretty well with the map, though a couple of trails on the map don't necessarily line up with where I ran on them. Pretty close, though. My biggest boo-boo at 16 shows up, and the misplaced control at 9. | ||
| Running (treadmill) warm up/down 6:00 [2] 0.5 mi (11:59 / mi) | |
| shoes: Saucony Shadow 6000 8.5 # 3 | ||
| Warming up on the treadmill at the Y.
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| Running (treadmill) 16:45 [3] 1.5 mi (11:09 / mi) | |
| shoes: Saucony Shadow 6000 8.5 # 3 | ||
| On the treadmill, elevation between 1.5 and 2.0 for the most part, speed set at 5.4 mph.
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| Walking warm up/down (training) 5:50 [2] 0.35 mi (16:41 / mi) | |
| shoes: Saucony Shadow 6000 8.5 # 3 | ||
| Cool down, walking.
Followed by Fitlinxx machines, upper body only. | ||
| Note | |
| One more note... when I weighed myself at the Y today I was 3 lbs lower than the last time I was there (a week ago? two?). Don't know if it was the scale (same one as always) or the fact that the Wheat Thins ran out and I haven't replaced them (late afternoon snack) with anything else. Will try to keep this trend up.
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Thursday May 8 | ||
| Exerc. Class 55:00 [1] | |
| Ex. class in Chatham. I know, this wasn't my normal day, but we were busy yesterday and I couldn't go. The Tu/Th class doesn't do as much stepping (if any) anyway; it's more the "beginner" aerobics class.
Some people in the M/W class also attend the Tu/Th class, and some Tu/Th people only go those days. In any case, I got some exercise. Planned to go out for a walk this afternoon but ran out of time. | ||
Tuesday May 6 | ||
| Running (trail) warm up/down 11:13 [3] 1.54 km (7:17 / km) | |
| shoes: Trail NB 706 9D # 1 | ||
| Trail running at the Pine Bush / Madison Ave. Ext. part, which has relatively flat trails. Decided I didn't want to do intervals inside on this gorgeous day, plus I was in the area anyway to get my car serviced [45800 mi in 27 months -- is that too much?].
Glen had set up my FR with a program for road intervals, 4 x 400m, which I tried to do here, but had trouble getting used to the alarms (and couldn't read the face of the watch to find out what it was trying to tell me). So I actually got only two useful intervals, but they were hard! :-) | ||
| Running (trail) intervals 10:11 [5] 1.6 km (6:22 / km) | |
| shoes: Trail NB 706 9D # 1 | ||
| 4 x 400m on the trails; the first two 400s I couldn't figure out what the watch was trying to tell me, plus I was sucking dry air and had to slow down a little, so they weren't quite as effective as the last two --
2:45 2:46 2:20 2:20 | ||
| Walking 12:00 [2] 1.19 km (10:05 / km) | |
| shoes: Trail NB 706 9D # 1 | ||
| Recovery between interval runs (mostly walking).
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| Running (trail) warm up/down 14:58 [3] 2.01 km (7:27 / km) | |
| shoes: Trail NB 706 9D # 1 | ||
| Jog back to the car. The first few hundred meters, I thought I was doing another interval and was pushing hard, then realized this was my "cool down lap" on the FR program. Sheesh.
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| Note | |
| On Saturday and Sunday, the rocky walk to start was bothering my knees some, but perhaps that was because I didn't warm them up enough beforehand (walked on the road on Sunday).
Better news is that I can go down steps the normal way again without pain (two days and counting) rather than one at a time always leading with the left! Perhaps I can even go back to stepping again by the end of the month, but I'll take it slow and easy. | ||
Monday May 5 | ||
| Exerc. Class 55:00 [1] | |
| In Chatham. Again, without the step. 5-5-5 program incorporating aerobics, step [=more aerobics for me], and weights [I used 5-8 for light, and 10-13 for heavy, putting down the extra 3-lb-ers when they got to be too much]. Stretching felt good, though I really wasn't all that stiff from the weekend (less than 3 hours of orienteering).
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Sunday May 4 | ||
| Orienteering race 1:11:57 [4] *** 4.36 km (16:30 / km) +155m 14:01 / km | |
| spiked:8/10c shoes: Jala Jukola Spider 6 new | ||
| Brown classic course at Bog Meadow Pond Starting about 700 m (straight line distance) ENE of Round Pond. Overran 6, correcting from the spur to the SE of the actual location, about 2 min error, then misjudged where I was on the cliffs to 9, taking a less than optimal route down rather than going around, about 1 min error or so. Much happier with my time today. First in F55 again, by about 25 minutes.
Instead of giving prizes to the adults this year, the cadets will make a donation in our names to the junior team fund -- classy! | ||
| C • Nice job! 4 | ||
| Note | |
| From the results, I'm 6th on the Brown course for Sunday -- better placing than Saturrday.
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Classic Brown - Splits | ||
Saturday May 3 | ||
| Event: West Point A-Meet | ||
| Orienteering race 1:14:26 [3] *** 3.03 km (24:34 / km) +120m 20:30 / km | |
| spiked:8/10c shoes: Jala Jukola Spider 6 new | ||
| Brown middle-distance course on Black Cap Mountain (part of Bull Pond map area; south of Bull Pond). Perhaps a bit on the long side as most of the times were around an hour or more. Had trouble on 3 (unsure where the reentrants were among all the large rocky hills and unmapped trails) and 7 (tried to be careful but ended up below the large cliff I should have been above and had to climb), plus could probably have been faster on a more direct/level route to 2 (I ran the road which dropped and then climbed a few contours).
Estimated about 11-12 minutes of error without which I would have been nearer the top of the women on Brown; as it is I was 4th after some 65 year olds. :-/ First F55. Nice course and accurately hung controls -- Great job, WP! | ||
| Orienteering race (sprint) 28:39 [5] *** 2.5 km (11:28 / km) +60m 10:14 / km | |
| spiked:15/16c shoes: VJ Falcon - size 6 | ||
| Or/Br/Gr sprint at Camp Natural Bridge. Sloppy leaving 11 so checked another control on my way to 12, but otherwise had a good run. Fun sprint with a mix of woods and open running around barracks and other buildings. 1st F55; not sure of my placement among all the women.
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| Note | |
| From the results, it looks like I'm 13th on Brown; and 10th female on the O/B/G sprint.
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Sprint O/Br/G - Splits | ||
Middle Brown - Splits | ||
Friday May 2 | ||
| Walking (treadmill) 29:30 [3] 2.01 mi (14:40 / mi) | |
| shoes: Saucony Shadow 6000 8.5 # 3 | ||
| At the Y (had to get up there at least once this week, plus it was cold and damp outside). Set the "climb" at 1.0 and switched back and forth between that and 1.5, with speed set on 4.1 mph. Older guy next to me alternated between walking at 4.8 mph(!) and running at 6.0.
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| Walking warm up/down (treadmill) 5:00 [2] 0.3 mi (16:39 / mi) | |
| shoes: Saucony Shadow 6000 8.5 # 3 | ||
| Strength 7:00 [1] | |
| shoes: Saucony Shadow 6000 8.5 # 3 | ||
| 6 Fitlinxx machines, plus 10 pulldowns at 62.5 lbs. Tried the leg extension machine set at a much lighter weight than I'd been using and it still bothered my knees. Didn't do that for long, and skipped the other two leg machines.
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Thursday May 1 | ||
| Walking 30:57 [2] 2.1 mi (14:43 / mi) | |
| shoes: Saucony Shadow 6000 8.5 #2 | ||
| After mowing the grass (riding mower doesn't count as exercise, just an exercise in boredom with 1.5 hours of lawn to cut), I ran out of time to go for a run, so did a walk instead. First mile (14:45) was 0.2mi uphill then the rest generally downhill, second 1.1 was mostly uphill then the last 0.2mi downhill (16:11).
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| C • big lawn! 2 | ||
