Training Log Archive: ccsteve

Event: ROC - Powder Mills Park
 

Second run with the girls navigating. Short white loop and they did fine. Chris did good on his own.

Training event on the yellow course with Chris, Melissa and a friend. Chris navigated first 5 controls, Melissa second 5. Both did well.

Back doing well, and not as sore as I had feared. Just taking some ibuprofen and stretching it occasionally. Going to rest again today for tomorrow.

Playing coach tomorrow for my youngest two - they'll be in the Jr-Jr relay at the A meet April 20th, and we're prepping. Believe we'll do the yellow first with each guiding to half of the controls, and then run the white as a test of sorts. If we still have time and are up to it, we'll go back out on orange for some more fun;-)

Right plan, wrong day...

2 miles / 20 minute warmup to get into Ellison Park - Qualtrough to Browncroft, just past the last house on the left where it becomes a highway and down over the bank into the park. This is an area behind the NorthEastern most pavilion, and it was an easy entry into the park. (I had not wanted to run up and down Blossom...)

The North hill was nearly surrounded by swampy grass, but was accessible by the lodge, and I worked up and across it successfully. Funny how my climbing legs are gone like the endurance I thought I had last fall...-(

Was meaning to do circles and come back around to do it again, but it was too wet for my comfort, so I walked a couple minutes and then retraced my steps.

10 meters from the bottom of the last hill on the far side, I lost my footing and landed on my keister, back, and head. Not an awful fall, and my head is ok, but my back is going to be complaining for a couple days. (no twist during the fall, and no specific pain in the back - think I did an ok job at falling, but it'll probably hurt more tomorrow...)

Walked out of the park and converted my warmdown run into a warmdown walk...

9:11 m / 10:42 m / 6:09 800y / 7:03 800y / 17:01 m / 13:01 m

I had been quite careful on the mud / leaves / ice (only one section on a trail) / clay.

This will work into a good way to get to / from the park, and I should be able to do some good runs for speed, pace, and distance through the park.

9:44 / 9:43 / 10:0 / 10:06 / 8:56 / 11:00
After a warmup with the dog, I went for an 80% effort run for distance, and think I did ok with it. Found my 1-mile warmup was really only .85 - felt better comparing to my effort running;-) Each of the mile marks on the 4 mile route is a bit longer than a mile except for the last.

I'm planning a route to get to Ellison park - with just a bit more light, I think it will be reasonable in the morning. Looks like 2-2.5 miles which would give me a 20 minute warmup. Down Blossom looks iffy, but I've got a plan to find a cut through down the hill after the houses end on Browncroft. Looks to back up to the park by one of the pavilions without crossing the stream.

The big hill on the North side of the park looks like it is 800 m from trail start to trail en, with about 400 back to the start - that would make a good interval and recovery, so that's the plan.

Parking lot is no longer flooded, but I'll have to see about the rest of the park, I'm sure it's wet...