Training Log Archive: GlenTIn the 31 days ending Dec 31, 2006:
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| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||
Sunday Dec 31, 2006 #
Road Run 43:05 [3] 4.89 mi (8:49 / mi)
shoes: NB 878 - #6
Syring Road, Albany Tpke N to pipeline crossing, Albany Tpke S to 66 and back via 66S. 35F and sunny. Ankle still tender to touch but is OK while running. Will stick to the roads for a while (or the dreaded treadmill if we get any snow).
Friday Dec 29, 2006 #
Road Run 24:35 [3] 2.7 mi (9:06 / mi)
(injured) shoes: NB 878 - #6
Decided to give the ankle a test run. Rt. 66S, Richmond Rd. to Reed Rd. and back. Able to run without pain but didn't push it (and won't for a while). 28F with some breeze but sunny. I overdressed a bit so I wouldn't have to run hard to stay warm (and wasn't sure at the start whether I'd be running or walking). Wore an elastic ankle support, not the Active Ankle. I'll save the Active Ankle for trails and woods running.
FR users - there's updated software available to download to the unit which is supposed to reduce the variation in pace, among other things. Didn't notice a difference since I'd generally been ignoring the pace display while running. Go to www.garmin.com for the downloads. There are two downloads - Ver. 2.50 for the Forerunner 205 software, Ver. 2.90 GPS Chipset software.
FR users - there's updated software available to download to the unit which is supposed to reduce the variation in pace, among other things. Didn't notice a difference since I'd generally been ignoring the pace display while running. Go to www.garmin.com for the downloads. There are two downloads - Ver. 2.50 for the Forerunner 205 software, Ver. 2.90 GPS Chipset software.
Wednesday Dec 27, 2006 #
Note
(injured)
Since AP has reminded me I should be using my log, I'll add a note. Ankle is still sore but improving. Therapy has consisted primarily of making sure that enough calories are available for the healing process, delivered quite efficiently with high doses of fat and sugar. Time to start searching for the Active Ankle so I can do a test run in the next couple of days.
Wednesday Dec 20, 2006 #
Note
(injured)
Joining the ranks of the injured for a while. The ankle was pretty sore this morining and quite swollen. Contrary to my normal behavior, I actually went and had it x-rayed, which fortunately showed no breaks, so just a sprain. Doctor says about a month, so I guess I'll take the rest of the year off, 'cause that's when a new month starts. :-)
Tuesday Dec 19, 2006 #
Road Run 35:37 [3] 4.07 mi (8:45 / mi)
(injured) shoes: NB 878 - #6
66N, Albany Turnpike and back. Low 30's. Stepped on the edge of the road and twisted my left ankle about 2.5 miles into the run (guess things like that happen when you run in the dark). Continued running to get back home without too much pain and surprisingly at the same pace I'd been doing. Ankle pretty tender right now (4 hours later). We'll see how it is tomorrow. RICE plus Vitamin I.
Sunday Dec 17, 2006 #
Orienteering 1:16:01 [3] *** 8.6 km (8:50 / km) +230m 7:48 / km
spiked:14/16c shoes: VJ Falcons
Running around Thacher again looking at more Billygoat legs and control locations. Taking advantage of the non-winter weather. Low 40's and overcast. No snow, no ice, a little mud. Distance is measured by Forerunner - time doesn't include time stopped to verify control locations. Straight line distance is about 6.8km.
Saturday Dec 16, 2006 #
Road Run 36:22 [3] 4.15 mi (8:46 / mi)
shoes: NB 878 - #6
Around the south block, counterclockwise. 42F with a good breeze out of the west. Nice to run when it's light for a change.
Thursday Dec 14, 2006 #
Road Run 36:18 [3] 4.11 mi (8:50 / mi)
shoes: NB 878 - #6
Rt 66N to Riders Mills and back. 49F but somewhat cool to start since I dressed for 49 degrees and sunny but it was 49 degrees and dark. Interesting that the temperature at high points was noticeably warmer than at low points, even though the "hills" on this route are only elevation changes of 20 - 30 feet.
Tuesday Dec 12, 2006 #
Road Run 36:02 [3] 4.1 mi (8:47 / mi)
shoes: NB 878 - #6
Rt 66N, Shaker Museum Road to the cemetery and back. 40 degrees, which is quite acceptable for December.
Sunday Dec 10, 2006 #
Orienteering 1:12:46 [3] *** 7.4 km (9:50 / km)
spiked:13/14c shoes: VJ Falcons
At Thacher SP. Ran some legs of the (2007) Billygoat and checked several control locations. Distance is straight line distance (Forerunner measured 9.2km). Stopped several times to verify control locations (or find better ones), which is not imcluded in time. About 40F with some sun. Since much of the park is on north facing slopes, the ground was mostly frozen with a dusting of snow remaining in places. In the tradition of the Billygoat, I skipped one control (of those on my map). None of the legs was forked, although I did visit both controls of the forked leg. The group of controls I visited has a higher proportion of trail options than the entire course, hence min/km is quicker than typical for me at Thacher (plus I had already been to many of the locations, which helps).
Saturday Dec 9, 2006 #
Road Run 31:12 [3] 3.58 mi (8:43 / mi)
shoes: NB 878 - #6
Jefferson Hill Road Loop clockwise. Hilly run. Mid 30's and partly sunny. Nice to run in daylight for a change.
Thursday Dec 7, 2006 #
Road Run tempo 33:42 [4] 4.08 mi (8:16 / mi)
shoes: NB 878 - #6
Rt 66S and back. Intensity was really about 3.5. Pushed for about 1.25 miles on the way back (7:42 pace uphill and into the wind). The rest was at about 8:30 pace. 30F and dropping with a 15mph breeze out of the NW. Still better than the treadmill.
Tuesday Dec 5, 2006 #
Road Run 35:18 [3] 4.09 mi (8:38 / mi)
shoes: NB 878 - #6
Rt 66N, Albany Tpke and back. Cold (26F). The moon was out, so it felt warmer. :-) Winter's here (snow showers much of the day but not much accumulation). How much longer can I avoid the treadmill?
Sunday Dec 3, 2006 #
Event: WCOC Five Ponds meet
Orienteering race 1:12:15 [4] *** 6.2 km (11:39 / km)
spiked:11/13c shoes: VJ Falcons
Red course at WCOC Five Ponds meet. Decent run except for one control where I lost 8 minutes on a control 70m from a bend in a major trail. D'oh! Plus a couple more minutes of small errors. Lots of trail running in the second half of the course. About 40F and mostly sunny. Thanks George and Lyn.
Saturday Dec 2, 2006 #
Road Run 31:36 [3] 3.63 mi (8:42 / mi)
shoes: NB 878 - #6
Rt 66N, Shaker Museum Rd and back. More December-like weather, 39F with a breeze. A dog encounter - a little yappy thing who thought he owned the road. I walked, he didn't stop yapping and showing his teeth, so I kicked him (not too hard). I wouldn't have been so agressive but there were two other dogs there giving him support and I was afraid the pack mentality might take over.