Training Log Archive: JanetT

Shoulders again. Some different exercises from the last time we focused on shoulders.

Right knee still sore from running/orienteering yesterday, and today's yoga didn't help even with two extra pads. Good thing next yoga class isn't until Friday. This isn't quite the same pain as at this time last year but remnant of my falls onto it in years past.

Yoga instructor did some shoulder adjustments on each of her class attendees (only 4 of us today) to help stretch out the muscles at the front of the shoulder. Kind of the same stretch one can get by leaning your shoulder into a wall corner (outside corner, not inside) or door frame. I should do that more often.

Event: DVOA Hibernia County Park
 

DVOA St Paddy's race at Hibernia County Park (which I realized was the obvious choice on the drive there), in Chester Co. near Coatesville, PA. Green course, as befitted the spirit of the event, 5.1 km with 153m climb stated; 1:10000, 10' contours. Map was almost entirely some shade of green as well where it wasn't fields, though mostly medium green which had avoidable prickers. A bit reminiscent of the Texas woods but with a larger variety of thorny stuff. ;-)

Mid 20s and breezy, with a couple of inches of snow on the ground. These are not my favorite conditions but I dressed properly (green shirts, of course) and was uncomfortable only for about the first 1/2 hour while my fingers warmed up (yeah, it takes that long). That time included the leg to 5 where I was headed straight into the wind across an open field. Brrr! The rest of the course was largely in the woods or involved climbing hills which was warmer.

Course was straightforward for the most part with trail options. I misread the steepness of the hill on my attack to 4 so backtracked a few feet to where I saw other footprints in the snow; and I misread the shape of the hill/spurs at 10 which led me to wander around on the thorn-covered southern spur, for several minutes lost. Otherwise I navigated well and took trail routes to speed things up a bit.

Green course was largely the southern part of the red course but in reverse, which meant I kept seeing runners coming at me out of controls. The snow made it easier to find which paths others took through woods. But I appreciate the course setter and meet director (and epunch-computer-operator Mary F) for their time prepping things for the meet and hanging around in the cold. Thanks also to the county park for installing a new bathroom building with heat(!) and warm hand dryers! ;-)

GREEN - Splits

Saucon Rail Trail, temp in the mid 50s, sunny and breezy. After my knee felt pretty good with some jogging this past weekend I wanted to do an easy jog and see if I could keep going the whole time. Nice day!

I calculated distances between points on the rail trail map incorrectly and went a bit farther than I had intended, but the good news is I kept "running" the entire time except for a bit of stretching at the turnaround. Pretty flat so the climb number is probably bogus, though there was a slight downhill from parking to the trail and an uphill to access it. Once on the trail, though, almost dead flat. Wore heart rate monitor just to see where I stand.

Stopped running when I got back to Upper Saucon community park and walked the rest of the way to the car, exploring a different access trail.