Training Log Archive: JonDIn the 7 days ending Nov 8, 2010:
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Monday Nov 8, 2010 #
1 PM
run 36:17 [3] 4.4 mi (8:15 / mi)
(injured) shoes: Montrail Hardrock
ok so my knee is not better
gym (weights) 10:00 [2]
doing quad exercises to strengthen the muscles around the knee
Sunday Nov 7, 2010 #
Note
MCRRC - Rockville 10k
10 AM
O race 2:18:00 [3] *** 8.5 km (16:14 / km)
17c (injured) shoes: Inov8 Mudroc
Ach! 40th out of 48? I knew I went slow but not that slow. Oh well, at least I had an enjoyable time.
Left at 530 am, which due to the time change helpfully felt like 630 am. Took 29 to 70 to 695 to 83 to 81 to the park. Although this took 4 hours, actually the drive was nice - rolling hilly farms covered w/ frost eventually changing to mountains and trees covered w/ fall leaves, including northern trees like birches. Passed several dramatic rocky cliff sides w/ ice dripping from them, and nice deep looking dark piney woods. Arrived on schedule at 930am. At 955, took the bus to the start and made my 1019 start time w/ 10 minutes to spare. I figured I would just walk the course if the knee was not cooperative.
1. going slow down the trail, still tentative on the knee. Started off w/ a bad plan for the first control: by just going about 300 meters (per a pace count) down the trail and turning right across the end of the ravine and the open area/field. What I thought was the open area was not and my distance estimate of 300 m was wrong. wasted time wandering around the woods too far above the control trying to match terrain to map. Relocated on the ravine, followed it downward to a boulder then compass-walked from there to the control.
2. Now I realize 2 things: a) the terrain is very rocky, even on the trail, which makes for tough running particularly w/ a bum knee. b) the controls are typical of Pennsylvania maps – with many located in the middle of long, roughly uniform slopes that you approach laterally. I have blown these very badly in the past, by misjudging the distance, missing subtle features etc. So I opt for an even more cautious (and even slower) strategy from here on. For #2 , I walk from one small feature to another (boulders and small hills) to the control.
3. a little more topo relief on this leg to guide me. The (somewhat lame) plan was to approach by compass toward the control, then upon reaching the open mixed woods/field area at the top of a reentrant about 150 m before the control, to divert to the right and up to a trail - just to have a sure attack point. I got as far as what I thought was the open area, and turned to the E up the slope. But then got confused when I went on for some time and the trail didn’t appear. So I reversed and went back W, relocating at the large ravine S of the control (the one I was supposed to have been at when I turned E). Still playing safe, I followed that down to the lower trail along the stream, followed the trail around to the top of a spur on the W of the control, and then turned right into the open-ish area and more or less compass walked E to the control. Overall, this resulted in a circular and zig-zaggy course.
4. compass course through the woods NW leads to a hill and area of large boulders, somewhat to the left of the control, then searched the area E to the right for the correct rock.
5. compass course, cross a trail, along a semi circular slope around a large flat area, compass course toward the stream, turned right along the stream, up to the hill and control. actually trotting now, so the knee is feeling pretty good.
6. planned for a safe but long trip along the trails to the E of the straight line. Again, seemed like I went way too long through the woods before hitting the trail. Followed the trail SE then SW down to a big four-way trail/stream junction, went across the stream, turned to the left trail and went S up the hill. At the open-ish area by the trail, turned off trail to the right into the woods. Another runner was crouched on the trail here studying a map, and he jumped up and followed close behind at a jog, shouting questions about where I was headed. I kind of ignored it, which might have seemed unduly rude, but I was concentrating and as always, pace counting and I didn’t want to lose my count. I crossed the swamp, and headed for the hill where the control was. Pleased that my general sense of the terrain was correct – and I hit it dead on.
7. back toward the swamp, then angled along it’s edge to the right and to the control.
8. compass course through the woods. When I reached the general area which was open and brushy, I got pulled right by seeing another, incorrect, control. Should have paid attention to my sense of the terrain, which was pulling me left, because that turned out to be correct. Had to backtrack a bit to the control.
9. compass course to the boulder and the control. Another runner punching there, leaves ahead of me. Both of us go down toward the trail to S head to 10.
10. runner ahead diverts down the hill where the trail turns, which was the right thing to do, but I followed the trail all the way down to the train tracks and around. Just playing it safe. Briefly distracted by seeing another wrong control at the bottom. My control was in an obvious spot further down and closer to the stream. I punched and another (different from the first 2) runner punched right after. We then spent several minutes searching for a stream crossing – because neither us wanted to get wet shoes. He tried to hop some rocks, but slipped and doused himself. I managed to hop from the same rock to an overhanging tree stump and stayed dry.
11. followed the main trail E along the stream, then diverted off to the right and up the slope where the rhododendron cleared, and followed an old overgrown intermittent trail SE diagonally up to another obvious trail that followed a mid-slope ridgeline to the E (not sure if that technically is considered a “ridge” if its not at the top(?). Followed this ridgeline trail to the E until coming to a small pool and then diverted right up to the rocks and the pool where the control was located. I was pleased w/ this one, because it was the kind of control that would have thrown me in the past – by misjudging the place along the trail to turn off - and my plan worked.
12. back down to the same trail and continue off to the right. Diverted off this trail to the left when the main trail turned right, and down to another old indistinct trail. Followed the overgrown trail to a rhododendron grove, then followed the white corridor between the “R” thickets to the hill where the control was. I was also pleased w/ this one, particularly for avoiding the R thickets. I have been lost in a R thicket twice before and have resolved never to try to bushwack through one again.
13. straight to the control. Slight hesitation.
13. another runner here (different again). Both went downslope to a trail running NE, up the trail a bit. I diverted off trail E at a place where the R opens up, and went through the woods up the slope till I hit another trail going E. Around that trail to another small trail across a stream and between R thickets. Follow the rocky scree slope up and S, with the intent to turn left through the white woods and proceed E to the reentrant. Made a mistake here misjudging where the woods opened up/how far up the scree slope I had gone. I ended up bushwacking through some mountain laurel and some hemlocks. Missed the correct reentrant and relocated off the large one below it to the N, then up the large reentrant to the control. In retrospect the plan was bit vague at the part where I was supposed to turn off the scree slope through the white woods – I did not plan for determining how high up the scree to go other than pace counting which didn’t work that well in this terrain, particularly over longer distances.
14. straight across the reentrant NE to a small pool (saw another control there), intending to follow the white corridors N from here directly to the control. Went wrong somewhere and missed the white, so ended up wasting time going through more mountain laurel and blueberry bush and eventually came out at bottom of the slope, standing on the trail a short distance from the correct reentrant and the control. Probably would have been better just to head to the trail in first place because the control was so close to it. I wasted time trying carefully navigate right to the control.
15. along the main trail to the right and E until a junction, continue right a short bit, then turn left off the trail in between some R thickets, across the stream and over to the control.
16. straight through the picnic area, cross a road and to the control.
17. stupidly failed to read the map and thought the control was on the edge of the parking lot, which had me scratching my head briefly and looking dumb so close to the finish. Then realized it was on the edge of the field next to the parking lot and trotted over to the control and up to the finish. Still trotting, so knee was ok - ish.
Left around 1330, but about 2 hours into the trip on the way home I had a flat tire and changed it on the highway. I quickly realized my ‘96 AWD Subaru doesn’t like to go on the doughnut spare tire and would not go above 50 mph w/out obvious distress. Quick check of the owner’s manual cautions: don’t drive above 50 mph on the spare. W/ 2 hours still to go to get home, and mostly on 65 mph highway, I decided I had to get it fixed. I diverted to a truck stop somewhere in the vicinity of Harrisburg, which helpfully tried to repair the tire, but could not because the hole was on the side rather on the tread. Fortunately the truck stop guys (and my trusty GPS) directed me to a local Pep Boys that sold tires – (on a Sunday, at 430 in the afternoon). But unfortunately, I then spent several hours, and several hundred dollars buying 4 new tires (again, the AWD on the Subaru doesn’t like having one new tire mixed w/ 3 old ones). At least the car drives much better on 4 new tires. Finally, got home by 8 pm.
Left at 530 am, which due to the time change helpfully felt like 630 am. Took 29 to 70 to 695 to 83 to 81 to the park. Although this took 4 hours, actually the drive was nice - rolling hilly farms covered w/ frost eventually changing to mountains and trees covered w/ fall leaves, including northern trees like birches. Passed several dramatic rocky cliff sides w/ ice dripping from them, and nice deep looking dark piney woods. Arrived on schedule at 930am. At 955, took the bus to the start and made my 1019 start time w/ 10 minutes to spare. I figured I would just walk the course if the knee was not cooperative.
1. going slow down the trail, still tentative on the knee. Started off w/ a bad plan for the first control: by just going about 300 meters (per a pace count) down the trail and turning right across the end of the ravine and the open area/field. What I thought was the open area was not and my distance estimate of 300 m was wrong. wasted time wandering around the woods too far above the control trying to match terrain to map. Relocated on the ravine, followed it downward to a boulder then compass-walked from there to the control.
2. Now I realize 2 things: a) the terrain is very rocky, even on the trail, which makes for tough running particularly w/ a bum knee. b) the controls are typical of Pennsylvania maps – with many located in the middle of long, roughly uniform slopes that you approach laterally. I have blown these very badly in the past, by misjudging the distance, missing subtle features etc. So I opt for an even more cautious (and even slower) strategy from here on. For #2 , I walk from one small feature to another (boulders and small hills) to the control.
3. a little more topo relief on this leg to guide me. The (somewhat lame) plan was to approach by compass toward the control, then upon reaching the open mixed woods/field area at the top of a reentrant about 150 m before the control, to divert to the right and up to a trail - just to have a sure attack point. I got as far as what I thought was the open area, and turned to the E up the slope. But then got confused when I went on for some time and the trail didn’t appear. So I reversed and went back W, relocating at the large ravine S of the control (the one I was supposed to have been at when I turned E). Still playing safe, I followed that down to the lower trail along the stream, followed the trail around to the top of a spur on the W of the control, and then turned right into the open-ish area and more or less compass walked E to the control. Overall, this resulted in a circular and zig-zaggy course.
4. compass course through the woods NW leads to a hill and area of large boulders, somewhat to the left of the control, then searched the area E to the right for the correct rock.
5. compass course, cross a trail, along a semi circular slope around a large flat area, compass course toward the stream, turned right along the stream, up to the hill and control. actually trotting now, so the knee is feeling pretty good.
6. planned for a safe but long trip along the trails to the E of the straight line. Again, seemed like I went way too long through the woods before hitting the trail. Followed the trail SE then SW down to a big four-way trail/stream junction, went across the stream, turned to the left trail and went S up the hill. At the open-ish area by the trail, turned off trail to the right into the woods. Another runner was crouched on the trail here studying a map, and he jumped up and followed close behind at a jog, shouting questions about where I was headed. I kind of ignored it, which might have seemed unduly rude, but I was concentrating and as always, pace counting and I didn’t want to lose my count. I crossed the swamp, and headed for the hill where the control was. Pleased that my general sense of the terrain was correct – and I hit it dead on.
7. back toward the swamp, then angled along it’s edge to the right and to the control.
8. compass course through the woods. When I reached the general area which was open and brushy, I got pulled right by seeing another, incorrect, control. Should have paid attention to my sense of the terrain, which was pulling me left, because that turned out to be correct. Had to backtrack a bit to the control.
9. compass course to the boulder and the control. Another runner punching there, leaves ahead of me. Both of us go down toward the trail to S head to 10.
10. runner ahead diverts down the hill where the trail turns, which was the right thing to do, but I followed the trail all the way down to the train tracks and around. Just playing it safe. Briefly distracted by seeing another wrong control at the bottom. My control was in an obvious spot further down and closer to the stream. I punched and another (different from the first 2) runner punched right after. We then spent several minutes searching for a stream crossing – because neither us wanted to get wet shoes. He tried to hop some rocks, but slipped and doused himself. I managed to hop from the same rock to an overhanging tree stump and stayed dry.
11. followed the main trail E along the stream, then diverted off to the right and up the slope where the rhododendron cleared, and followed an old overgrown intermittent trail SE diagonally up to another obvious trail that followed a mid-slope ridgeline to the E (not sure if that technically is considered a “ridge” if its not at the top(?). Followed this ridgeline trail to the E until coming to a small pool and then diverted right up to the rocks and the pool where the control was located. I was pleased w/ this one, because it was the kind of control that would have thrown me in the past – by misjudging the place along the trail to turn off - and my plan worked.
12. back down to the same trail and continue off to the right. Diverted off this trail to the left when the main trail turned right, and down to another old indistinct trail. Followed the overgrown trail to a rhododendron grove, then followed the white corridor between the “R” thickets to the hill where the control was. I was also pleased w/ this one, particularly for avoiding the R thickets. I have been lost in a R thicket twice before and have resolved never to try to bushwack through one again.
13. straight to the control. Slight hesitation.
13. another runner here (different again). Both went downslope to a trail running NE, up the trail a bit. I diverted off trail E at a place where the R opens up, and went through the woods up the slope till I hit another trail going E. Around that trail to another small trail across a stream and between R thickets. Follow the rocky scree slope up and S, with the intent to turn left through the white woods and proceed E to the reentrant. Made a mistake here misjudging where the woods opened up/how far up the scree slope I had gone. I ended up bushwacking through some mountain laurel and some hemlocks. Missed the correct reentrant and relocated off the large one below it to the N, then up the large reentrant to the control. In retrospect the plan was bit vague at the part where I was supposed to turn off the scree slope through the white woods – I did not plan for determining how high up the scree to go other than pace counting which didn’t work that well in this terrain, particularly over longer distances.
14. straight across the reentrant NE to a small pool (saw another control there), intending to follow the white corridors N from here directly to the control. Went wrong somewhere and missed the white, so ended up wasting time going through more mountain laurel and blueberry bush and eventually came out at bottom of the slope, standing on the trail a short distance from the correct reentrant and the control. Probably would have been better just to head to the trail in first place because the control was so close to it. I wasted time trying carefully navigate right to the control.
15. along the main trail to the right and E until a junction, continue right a short bit, then turn left off the trail in between some R thickets, across the stream and over to the control.
16. straight through the picnic area, cross a road and to the control.
17. stupidly failed to read the map and thought the control was on the edge of the parking lot, which had me scratching my head briefly and looking dumb so close to the finish. Then realized it was on the edge of the field next to the parking lot and trotted over to the control and up to the finish. Still trotting, so knee was ok - ish.
Left around 1330, but about 2 hours into the trip on the way home I had a flat tire and changed it on the highway. I quickly realized my ‘96 AWD Subaru doesn’t like to go on the doughnut spare tire and would not go above 50 mph w/out obvious distress. Quick check of the owner’s manual cautions: don’t drive above 50 mph on the spare. W/ 2 hours still to go to get home, and mostly on 65 mph highway, I decided I had to get it fixed. I diverted to a truck stop somewhere in the vicinity of Harrisburg, which helpfully tried to repair the tire, but could not because the hole was on the side rather on the tread. Fortunately the truck stop guys (and my trusty GPS) directed me to a local Pep Boys that sold tires – (on a Sunday, at 430 in the afternoon). But unfortunately, I then spent several hours, and several hundred dollars buying 4 new tires (again, the AWD on the Subaru doesn’t like having one new tire mixed w/ 3 old ones). At least the car drives much better on 4 new tires. Finally, got home by 8 pm.
Thursday Nov 4, 2010 #
5 AM
swim 33:39 [3] 1.03 mi (32:40 / mi)
12 PM
gym (weights) 20:00 [1]
did some quadriceps lifting and some leg press w/ low weight and this was ok. did 5 minutes on the stationary bike and this was ok too. at least I should be able to bike and swim during recovery.
Tuesday Nov 2, 2010 #
5 AM
swim 31:43 [3] 1.0 mi (31:43 / mi)
(injured)
knee