Training Log Archive: JanetT

Event: WCOC Ansonia Nature Center meet
 

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.

Forgot to add: FR measured 10.16 km. :-) Guess I got my money's worth today.

Red course - Splits

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.

Warming up on the treadmill at the Y.

On the treadmill, elevation between 1.5 and 2.0 for the most part, speed set at 5.4 mph.

Cool down, walking.

Followed by Fitlinxx machines, upper body only.

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.

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.

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! :-)

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

Recovery between interval runs (mostly walking).

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.

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.

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).