Training Archive: JanetTIn the 7 days ending 2008-07-12:
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Saturday Jul 12 | ||
| Event: CENTRAL NEW YORK ROGAINE XVIII | ||
| Orienteering long (Rogaine 6-hour) 5:51:00 [2]15 km (23:24 / km) +700m 18:58 / km | |
| shoes: Trail NB 706 9D # 1 | ||
| (Paraphrased from Glen's log, with a few minor changes:)
CNYO Rogaine on Hammond Hill (and Yellow Barn and Robinson Hollow SF). 6 hours as team "Ramble On" with Glen. The straight line distance we covered was about 15km with about 700m of climb. Actual hiking distance was just over 12 miles. Scored 626 points (out of ~2544 possible), visiting 11 controls (missed on a 25-pointer which might have been mis-hung). This satisfied our plan to try to score close to 1/4 of the total points available (given that we were out 1/4 of the time)--good strategies at work this year, especially since we only jogged about 10 minutes total and then only one trails going downhill. Woods were thick in places, some of the trails were a bit flaky, and a few controls were "bag in the woods", but at least in the center of what was circled. A hot day but quite bearable in the woods and with a slight breeze, better than expected. Thanks to the CNYO crew for putting on a fun event. | ||
| Note | |
| Route (chosen to maximize points in the distance we thought we could cover):
48 - 60 - 65 - 72 - 66 - 70 - (missed 25!) - 69 - 27 - 75 - 46 - 28 - in (PG has posted the map in his log) We still think 25 might have been placed wrong, or at least deep enough in vegetation to make it hard to see either from the road or 20' into the woods. I remember making the comment to Glen that 25 would probably be easier to find at night. | ||
| Note | |
| Results are posted. You can tell how we maximized points per control -- it was nice of Pete and Shawn to concentrate a lot of 60 and 70 pointers in one region, hilly though it was, reachable on a 12 mile loop. :-) | ||
| C • Congratulations! 5 | ||
Friday Jul 11 | ||
| Note | |
| Picked my 4th or 5th batch of black raspberries from the vines around our mowed yard (yeah, they kinda catch on you while you're mowing, but the berries are worth it). Glen has picked a couple of batches, too, and they're still producing! Maybe we'll take some for the Rogaine organizers.
Too bad not many CNYOers read AP. :-) Or if they do, they do it stealthily. | ||
Thursday Jul 10 | ||
| Running (track) warm up/down 9:20 [3]0.86 mi (10:51 / mi) | |
| shoes: Saucony Shadow 6000 8.5 #4 | ||
| On the outdoor track at Ichabod Crane Central Schools' campus. When I arrived (about 1/2 hour after I'd planned, due to wanting to consult AP about my pace for intervals), there were just two women walking on the inside lanes, but some kids and counselors were gathered near the refreshment stand (not open).
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| Running (track) intervals 19:23 | |
| shoes: Saucony Shadow 6000 8.5 #4 | ||
| Track intervals, 5 x 400m with ~200 in between. At least that was the plan, but the youth group made it more complicated by using most of the inside lanes for relay races. Fortunately they didn't chase me off completely, allowing me to lope around in lane 8 of the relatively new, rubberized surface track (nice and springy). If I'd done full lap recoveries instead of trying to guess where 200 was, I would have been more exact.
Anyway, the plan was to aim for ~2:21/400m which is where the Vdot/paces calculation tell me to work out based on my last race. My interval laps varied from .26mi to .28mi (415-450 m, from the FR; the longer ones were the 2nd and 4th laps) and the times were: 2:15, 2:18, 2:15, 2:26; 2:16, with half-lap recoveries (about 2:00 each; FR measured them at around 270m) in between. I didn't really feel like I could do another one (at least, not with the temperature rising and the congestion on the lanes), so a good workout. Gorgeous morning, low 70's with low humidity (compared with the past few days!), almost as nice as Laramie in August. | ||
Wednesday Jul 9 | ||
| Exerc. Class 55:00 [1] | |
| Again, ex. class with no step. I could go to the Tue-Thur class which doesn't do step, but it's a different mix of people (with some overlap) and I'm used to my Mon-Wed schedule. So I've been the only one without a step. Stupid knees.
Good mix of aerobics, "step" and strength, with 3 planks thown in as part of the ab workout. Stretching felt wonderful, as always. | ||
Tuesday Jul 8 | ||
| Note | |
| (rest day) | ||
| Quads are sore today for some reason. Don't know if it was the hills yesterday or the "bridge" poses at the exercise class... In any case, I'm taking a day off.
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Monday Jul 7 | ||
| Running (trail) hills 51:49 [3]3.15 mi (16:26 / mi) | |
| shoes: Trail NB 706 9D # 2 | ||
| Hand Hollow East, plus a "balloon" on West, starting from the old farmhouse on CR 9.
I really admire Glen for being able to run up this entire hill; I had to keep taking walking breaks, but I was able to continue "jogging" when the hill flattened out some. Climbed to the pond, then jogged down the old road to the east (not in HH) as far as a opening in a field, then back up and returned to the parking lot. Only ~ 40 minutes so I went to check out the new loop trail on the western part of the conservancy. Finally stopped to walk back about 1/3 mile from the car. AOWN: On the way up the first hill, I startled 5 turkeys (maybe a 6th, too?) in the roadway (it's an old jeep trail that leads to a pond at the top of the hill), which flew off into the trees. Then on the way down the other roadway, I was startled by movement which at first I thought was a large dog but then realized was a BEAR! Fortunately, it was about 30' away from me, and moved away from the road. It looked like it stopped (trying to hide? :-> ) next to a tree and looked around a bit before moving on. After continuing and turning around I looked again for the bear but he/she was gone; however, I flushed another turkey near the pond! Finally, on the West side near a creek I startled a heron who was probably fishing for the 3 "little ones" (okay, they're almost full grown from what I could tell with binoculars which I had the foresight to take along) on the nest in the pond near the parking area. After startling the heron, I met 2 ladies on the trail who were investigating a large (2" long) insect, which I have a suspicion is a locust; small wings coming from the thorax, and a large segmented tail end. I didn't get a good look at the head. I think that was enough nature for one day. | ||
| Walking warm up/down 6:24 [1]0.36 mi (17:46 / mi) | |
| shoes: Trail NB 706 9D # 2 | ||
| Cool down walk (through the field part of the "balloon" and back to the car).
No more nature excitement. As I cooled down standing under a tree near the lower pond, I watched the young herons on their nest; the parent never came back to feed them before I decided to leave. | ||
| Note | |
| Temperatures were in the low 80's when I ran, but the humidity was lower than it could have been. More sunny places than I would have liked.
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| Exerc. Class 55:00 [1] | |
| Forgot to also log the exercise class I went to. Intensity is down to 1 because I didn't use a step. :-( Knees have been creaky lately.
Note: Saw a news segment tonight about the 40 year old swimmer Darra Torres who qualified for the Olympics, which showed all the stretching/massaging she goes through every day including hired stretchers who twist her knees! I can't even imagine my knees bending like that anymore. | ||
| C • older 2 | ||