Training Log Archive: GlenTIn the 30 days ending Apr 30, 2015:
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Thursday Apr 30, 2015 #
Strength and Flexibility (Pilates) 50:00 [2]
4 PM
Road Run 34:18 3.6 mi (9:32 / mi) +37m 9:15 / mi
ahr:138 max:151 shoes: NB878 - #12
Down the road and back.
Tuesday Apr 28, 2015 #
Strength and Flexibility (Pilates) 50:00 [2]
4 PM
Road Run 31:33 3.33 mi (9:28 / mi) +53m 9:02 / mi
ahr:132 max:160 shoes: NB878 - #12
Easyish run, until I got attacked by a dog (where the HR spikes in the third mile). Owner was in the yard but the dog came charging out, growling and nipping at my feet - I gave it a kick (fortunately it was a small dog). It retreated but then came out again, so he got what I think was a more emphatic kick. The owner "apologized" - my (hopefully not audible) response was "keep your f*ing dog under control". Irritating things (your choice - dogs or owners who can't control them). No damage done - if it did actually nip me, it was on a shoe.
Monday Apr 27, 2015 #
Strength and Flexibility (Yoga/Pilates) 50:00 [2]
This wasn't as hard as I thought it might be after yesterday's outing.
Sunday Apr 26, 2015 #
Event: WCOC Fairfield University
3 PM
Trail Run hills 1:29:46 7.18 mi (12:30 / mi) +480m 10:21 / mi
ahr:133 max:149 shoes: NB 1210 "Leadville"
From Olivia's Overlook parking. Up a hill, down a hill, up another hill, down a big hill, flat for a bit, up a big hill, down a hill and ended up where I started. Trails mostly in good shape except for some soft, wet spots. Saw a few remnant patches of snow in the woods. Overcast and low 50s. Heard a barred owl early in the run and then later saw a pileated woodpecker flying through the woods (the bird was flying, not me).
Saturday Apr 25, 2015 #
Event: EMPO local -- Peebles Island
Orienteering 2:00:00 [1] 4.0 mi (30:00 / mi)
Hanging 19 bags at Peebles Island for EMPO local event and then picking up 11 of them afterwards. Chilly (30s) early but sunny so things warmed up and it was pleasant hanging around while people ran.
Friday Apr 24, 2015 #
4 PM
Road Run 39:50 4.16 mi (9:35 / mi) +96m 8:56 / mi
ahr:131 max:150 shoes: NB878 - #12
A run around the block on a not-spring-like day (39, overcast, breezy).
Thursday Apr 23, 2015 #
Strength and Flexibility 50:00 [2]
Substitute instructor today. Good workout since she kept the rest and stretching periods shorter than we're used to.
Tuesday Apr 21, 2015 #
Strength and Flexibility (Pilates) 50:00 [2]
11 AM
Treadmill 30:04 3.0 mi (10:01 / mi) +48m 9:33 / mi
ahr:121 max:130 shoes: NB878 - #12
Easy run to get the legs moving. Somewhat surprisingly, very little remnant soreness from the Billygoat. Ran 2.5 mi @ 10 min/mi then walked a few tenths to cool down.
Sunday Apr 19, 2015 #
Event: 2015 Billygoat Run
10 AM
Orienteering race 2:32:11 *** 15.11 km (10:04 / km) +461m 8:44 / km
spiked:23/24c shoes: VJ Falcons 5
37th Billygoat on Egypt Mills map in the Delaware Water Gap, ably hosted by Sandy Fillebrown, Clem McGrath and the DVOA crew. Great terrain, great map and great weather (high 50s, low 60s, slight overcast). Course was 13.4k with ~500m of climb, one forked leg and, of course, one skip allowed. Excellent course with lots of skip options and lots of opportunities to see other competitors on crossing or sometimes nearly parallel legs.
Goals going in: 1. Don't get hurt, 2. Get a shirt, 3. Don't make big mistakes, 4. Don't cramp, 5. Have fun.
Got about 4.5 out of the 5. Hamstring cramped coming out of #22 but I was able to stretch it out and then was conservative (i.e walked a lot) the rest of the way in and the cramping didn't return, even on the ride home.
My race went well. From about control 2 - 10 I was with a pack including Tom Overbaugh, Karl Ahlswede, Ed Despard, and a few others. Things got a little tentative on the way to 4 (we took the right fork to 3) but at the big stream crossing we got things figured out and were fine the rest of the way to 4. Dasa Merkova caught up at the water stop (8) and Ron Bortz appeared somewhere between 9 and 10 (having unknowingly skipped both 6 and 7). Tom O took off, skipping 11, and I took the pack lead by crossing the dam to the west of the second pond while everyone else looped further around. Missed 12 to the left and wandered around in thickish stuff too far west (this was my largest error, about 3 minutes). At the aid station I spent a little more time than Karl and Dasa and lost contact with them shortly after leaving the aid station, mostly because I headed more directly toward 14 along the stream, which I think was slower. Was considering skipping 14 and made up my mind along the way to skip since I was now on my own. Saw JJ leaving 15 and then intermittently until he skipped 18 but navigated most of the rest of the course on my own. Helped a couple of people into controls on the way (Stefan Slutsky at 20, Dan Mayland? at 22) but they were both moving faster than me so lost me on the road to 23. Apparently as I was visiting 22 several people who skipped 22 passed me. Tori Campbell passed me on the road just before the aid station (passing through it again on the way to 23). The rest of the way in I mostly walked, happy that no one appeared from behind on the trail in from 24 to the finish.
Skipping 14 was OK, but I think that 18 might have been better and 22 would probably have been the best. Considering when my hamstring cramped, the long road run from 21 to 23 might have involved a lot of walking had I skipped 22 rather than 14.
Goals going in: 1. Don't get hurt, 2. Get a shirt, 3. Don't make big mistakes, 4. Don't cramp, 5. Have fun.
Got about 4.5 out of the 5. Hamstring cramped coming out of #22 but I was able to stretch it out and then was conservative (i.e walked a lot) the rest of the way in and the cramping didn't return, even on the ride home.
My race went well. From about control 2 - 10 I was with a pack including Tom Overbaugh, Karl Ahlswede, Ed Despard, and a few others. Things got a little tentative on the way to 4 (we took the right fork to 3) but at the big stream crossing we got things figured out and were fine the rest of the way to 4. Dasa Merkova caught up at the water stop (8) and Ron Bortz appeared somewhere between 9 and 10 (having unknowingly skipped both 6 and 7). Tom O took off, skipping 11, and I took the pack lead by crossing the dam to the west of the second pond while everyone else looped further around. Missed 12 to the left and wandered around in thickish stuff too far west (this was my largest error, about 3 minutes). At the aid station I spent a little more time than Karl and Dasa and lost contact with them shortly after leaving the aid station, mostly because I headed more directly toward 14 along the stream, which I think was slower. Was considering skipping 14 and made up my mind along the way to skip since I was now on my own. Saw JJ leaving 15 and then intermittently until he skipped 18 but navigated most of the rest of the course on my own. Helped a couple of people into controls on the way (Stefan Slutsky at 20, Dan Mayland? at 22) but they were both moving faster than me so lost me on the road to 23. Apparently as I was visiting 22 several people who skipped 22 passed me. Tori Campbell passed me on the road just before the aid station (passing through it again on the way to 23). The rest of the way in I mostly walked, happy that no one appeared from behind on the trail in from 24 to the finish.
Skipping 14 was OK, but I think that 18 might have been better and 22 would probably have been the best. Considering when my hamstring cramped, the long road run from 21 to 23 might have involved a lot of walking had I skipped 22 rather than 14.
Saturday Apr 18, 2015 #
Event: HVO - Tourne Park
11 AM
Orienteering race 52:57 *** 6.0 km (8:50 / km) +173m 7:43 / km
ahr:141 max:156 spiked:10/12c shoes: VJ Falcons 5
HVO local event at Tourne Park near Boonton, NJ - Green course (4.9k SL, 140m climb). Mostly open woods on a sunny and warm day. Nice course by Kseniya and Nadya. Did Green as a Billygoat warm-up.
OK run. Two errors of about 3 min each (on 3 and 8), both caused by not being careful with direction leaving the previous control. Not sure I took the best route on 5 by cutting across a swamp rather than around.
Hung out with the grand kid and his parents afterwards, then dinner before heading to the Water Gap.
OK run. Two errors of about 3 min each (on 3 and 8), both caused by not being careful with direction leaving the previous control. Not sure I took the best route on 5 by cutting across a swamp rather than around.
Hung out with the grand kid and his parents afterwards, then dinner before heading to the Water Gap.
Thursday Apr 16, 2015 #
Strength and Flexibility (Pilates) 50:00 [2]
Bands.
Wednesday Apr 15, 2015 #
3 PM
Trail Run 51:04 5.02 mi (10:10 / mi) +5m 10:08 / mi
ahr:120 max:128 shoes: NB 1210 "Leadville"
Easy run at Schodack Island SP. Sunny and 65.
Tuesday Apr 14, 2015 #
Strength and Flexibility (Pilates) 50:00 [2]
Monday Apr 13, 2015 #
Strength and Flexibility (Yoga/Pilates) 50:00 [2]
A little tight and muscles fatigued from yesterday, but not as tough as I thought it would be. Am I the only person who sweats pofusely while just stretching and balancing?
1 PM
Field Checking 1:00:00 [1] 6.31 km (9:30 / km) +51m 9:08 / km
Checking control locations at Peebles Island for EMPO local event on April 25. Sunny and 70! Lots of water in the rivers. Actual time about 3.5 hours.
Sunday Apr 12, 2015 #
Note
Dodge the Deer 5k Trail Run
9 AM
Trail Run race 24:46 5.06 km (4:54 / km) +4m 4:52 / km
ahr:157 max:162 shoes: NB 1210 "Leadville"
Dodge the Deer 5k Trail race at Schodack Island State Park. Quite tame trails with no climb, minimal roots and no rocks. The only paved part of the entire course is two crossings of park roads. Great weather for racing, about 50F and sunny at the start - first (outdoor) run in shorts since last Fall.
Going in I thought that 25:00 might be a reasonable goal, so targeted that. Out a bit fast (7:38 first mile) but hung on to meet the goal. "Tapered" by orienteering for 100 minutes yesterday at Pound Ridge, so I'm satisfied with the result. Placed 3rd in M60-64 and won some cookies. Overall 77th out of ~350. Ran this race almost 2 minutes faster 4 years ago.
This was the 13th running of this race, very capably hosted by the Albany Running Exchange. They have a prize for top couple (combined time) which was won by, believe it or not, Mr. And Mrs. John Deer (yep, real names).
Going in I thought that 25:00 might be a reasonable goal, so targeted that. Out a bit fast (7:38 first mile) but hung on to meet the goal. "Tapered" by orienteering for 100 minutes yesterday at Pound Ridge, so I'm satisfied with the result. Placed 3rd in M60-64 and won some cookies. Overall 77th out of ~350. Ran this race almost 2 minutes faster 4 years ago.
This was the 13th running of this race, very capably hosted by the Albany Running Exchange. They have a prize for top couple (combined time) which was won by, believe it or not, Mr. And Mrs. John Deer (yep, real names).
Trail Run warm up/down 13:49 1.06 mi (13:01 / mi) +2m 12:57 / mi
ahr:131 max:142 shoes: NB 1210 "Leadville"
Warm up, on a section of the race course near parking plus checking out start and finish sections. Didn't do any cool down other than walking around afterwards.
Saturday Apr 11, 2015 #
Event: HVO Ward Pound Ridge
11 AM
Orienteering race 1:40:14 *** 10.07 km (9:57 / km) +414m 8:15 / km
ahr:141 max:156 spiked:14/16c shoes: VJ Falcons 5
HVO local event at Ward Pound Ridge. Blue course (8.1km SL, 350m climb). Wide open woods with typical Hudson Valley rockiness. What little undergrowth there was had no leaves. Some mountain laurel but most of it is passable. Low 50s, partly cloudy and breezy - just about perfect. Courses by Craig Weber.
Since the woods are wide open and the map is pretty good, the navigation was mostly straightforward. Nice leg 7-8 through an area of rocks, mountain laurel and large cliffs (set up very nicely after 7 simpler legs). I lost contact on this leg (although as it turns out I was right where I thought I was but didn't pause long enough to verify). Ended up looping around on trails for safer navigation. Probably cost me 4-5 minutes. A few other smaller errors, mostly not being careful with the compass direction, including a couple minutes lost on 12-13 by heading off 90 degrees off.
Overall a fine day in the woods and an indicator that I should survive at least the first 100 minutes of the Billygoat.
Since the woods are wide open and the map is pretty good, the navigation was mostly straightforward. Nice leg 7-8 through an area of rocks, mountain laurel and large cliffs (set up very nicely after 7 simpler legs). I lost contact on this leg (although as it turns out I was right where I thought I was but didn't pause long enough to verify). Ended up looping around on trails for safer navigation. Probably cost me 4-5 minutes. A few other smaller errors, mostly not being careful with the compass direction, including a couple minutes lost on 12-13 by heading off 90 degrees off.
Overall a fine day in the woods and an indicator that I should survive at least the first 100 minutes of the Billygoat.
Thursday Apr 9, 2015 #
Strength and Flexibility (Pilates) 50:00 [2]
With springy rings.
11 AM
Treadmill intervals 41:00 4.0 mi (10:15 / mi) +64m 9:46 / mi
ahr:141 max:165 shoes: NB878 - #12
Intervals on the treadmill because it's still too darn cold to do this stuff outside. 2-3-2-3-2 minutes @8:00/mi, 1% grade with 90 sec recovery. HR bogus during warm-up.
Tuesday Apr 7, 2015 #
Strength and Flexibility (Pilates) 50:00 [2]
Got to work some of the muscles which weren't already sore from yesterday.
11 AM
Treadmill 34:51 3.5 mi (9:57 / mi)
ahr:133 max:152 shoes: NB878 - #12
Ran ~5k at a moderate pace then walked about 5 minutes cooling down. Forgot my MP3 player so this was extra boring (if that's even possible).
Monday Apr 6, 2015 #
Strength and Flexibility (Yoga/Pilates) 50:00 [2]
This wasn't as hard as I thought it would be after two weeks off (once I survived the "speed yoga" warm-up).
Aside: Sitting in Starbucks overhearing three "older" folks discussing their ailments and medications (and how much they cost). Note to self - never stop exercising.
Aside: Sitting in Starbucks overhearing three "older" folks discussing their ailments and medications (and how much they cost). Note to self - never stop exercising.
Sunday Apr 5, 2015 #
4 PM
Road Run 56:54 5.96 mi (9:33 / mi) +165m 8:47 / mi
ahr:138 max:161 shoes: NB878 - #12
Around the hood, with some hills. About 40% on dirt roads, which are in quite good shape. Overcast and 38F - not very Spring-like.
Friday Apr 3, 2015 #
4 PM
Road Run 29:41 3.33 mi (8:55 / mi) +54m 8:29 / mi
ahr:127 max:153 shoes: VJ Falcons 5
Shorts weather at last. Low 60s. A pause in the middle to chat with a former co-worker who drove by.
Wednesday Apr 1, 2015 #
Hiking 2:00:00 [1] 6.7 km (17:55 / km) +100m 16:40 / km
Hiking in Catoctin Mountain Park: Visitor Center to Cunningham Falls and back, out and back to Blue Blazes Still, Hog Rock Nature Trail. Upper 50s and mostly sunny - quite Spring-like but very little sign of any plant life starting to grow yet.