Training Log Archive: JanetTIn the 30 days ending Sep 30, 2007:
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Sunday Sep 30, 2007 #
Orienteering race (Green Y) 1:37:23 [4] *** 4.49 km (21:41 / km) +90m 19:43 / km
spiked:12/15c shoes: Jala Jukola Spider 6 (old)
Day 2 of Boulder Dash--cooler temps (low 60's), partly cloudy, and great for running.
Fine to # 1, blew # 2, an error I blame partly on me and partly on the circle not being cut. There was a heck of a lot of contour and rock detail covered by the circle in the area of the control! About 8 minutes lost here, so not as bad an error as yesterday, but almost.
Then I settled down and took safe routes to some of the controls (notably # 5) and was more careful on the execution. Not entirely confident on 7, checked out another flag on the way to 14, but otherwise navigated well. Saw Allison C. a lot from 6 on (mostly just ahead of me, but I passed her from 13 to 14, though she sprinted in from the GO control and left me in the dust. :-) )
I thought I was moving better today, and my boom was smaller, but I finished in almost the same time as yesterday. Kept my place in F50 (2nd) for a kerchief (many colors to choose from; I choose a soft med blue). Meet director Faye Doria also told all the winners to take gallons of water as they had a LOT left over.
I'm very tired now, but my legs felt strong out there, even though I still don't move as fast as I'd like in the woods.
Fine to # 1, blew # 2, an error I blame partly on me and partly on the circle not being cut. There was a heck of a lot of contour and rock detail covered by the circle in the area of the control! About 8 minutes lost here, so not as bad an error as yesterday, but almost.
Then I settled down and took safe routes to some of the controls (notably # 5) and was more careful on the execution. Not entirely confident on 7, checked out another flag on the way to 14, but otherwise navigated well. Saw Allison C. a lot from 6 on (mostly just ahead of me, but I passed her from 13 to 14, though she sprinted in from the GO control and left me in the dust. :-) )
I thought I was moving better today, and my boom was smaller, but I finished in almost the same time as yesterday. Kept my place in F50 (2nd) for a kerchief (many colors to choose from; I choose a soft med blue). Meet director Faye Doria also told all the winners to take gallons of water as they had a LOT left over.
I'm very tired now, but my legs felt strong out there, even though I still don't move as fast as I'd like in the woods.
Saturday Sep 29, 2007 #
Event: Boulder Dash 2007
Orienteering race (Green Y) 1:37:49 [4] *** 4.35 km (22:29 / km) +65m 20:55 / km
spiked:8/12c shoes: Jala Jukola Spider 6 #2
Day 1 of the Boulder Dash at Nottingcook Forest in Bow, NH.
I started out a bit fast since there was a trail half-way to # 1, but then proceeded to go on a "bearing" towards the control. I knew if I hit the streambed (all the water features were much drier than mapped) I went too far--I ended up at a rootstock control (someone else's) 70 m uphill from my control and had to pick my way down over rocky ground. # 2 and 3 went well, then I blew # 4, circling around it and wasting 11 minutes until I got my act together. By this point I realized that I was sloppy on bearings, always drifting off to the right (still didn't do them properly, until Sunday, but I had more features to read the rest of the course).
A number of controls were in very detailed areas, but only a few of the control circles were cut. I would have liked to have been able to read more information in the area near the control. After # 4 I did better with minor detours on # 7 and # 9 (right distance, wrong direction). All in all I figured about 15 minutes of errors. Second F50 behind Sandy F, who didn't have fun with # 10 (another one where I would have liked the control circle to be cut. (Tracey O. apparently didn't run this weekend, though I saw her at the meet site both days.)
Gorgeous day, slightly warm (upper 60's) and sunny; thickish woods but interesting, detailed terrain.
I started out a bit fast since there was a trail half-way to # 1, but then proceeded to go on a "bearing" towards the control. I knew if I hit the streambed (all the water features were much drier than mapped) I went too far--I ended up at a rootstock control (someone else's) 70 m uphill from my control and had to pick my way down over rocky ground. # 2 and 3 went well, then I blew # 4, circling around it and wasting 11 minutes until I got my act together. By this point I realized that I was sloppy on bearings, always drifting off to the right (still didn't do them properly, until Sunday, but I had more features to read the rest of the course).
A number of controls were in very detailed areas, but only a few of the control circles were cut. I would have liked to have been able to read more information in the area near the control. After # 4 I did better with minor detours on # 7 and # 9 (right distance, wrong direction). All in all I figured about 15 minutes of errors. Second F50 behind Sandy F, who didn't have fun with # 10 (another one where I would have liked the control circle to be cut. (Tracey O. apparently didn't run this weekend, though I saw her at the meet site both days.)
Gorgeous day, slightly warm (upper 60's) and sunny; thickish woods but interesting, detailed terrain.
Friday Sep 28, 2007 #
Exerc. Class 1:00:00 [3]
shoes: Asic Gel GT2110 8.5D
Step-it-up class at the Y. Started with 2 risers again. Usually when she gets to the step-lunges (about 20-25 minutes in) I take out a set of risers, but today she included them earlier. I left 2 risers in until about 25 minutes into the class (when I was tired!).
Those lunges could be a very useful preparation for the sprint at Lehigh next spring... (assuming it goes as scheduled). We did multiple reps of 2 lunges and 6 lunges, but we've done other variations too, including side lunges, moving around the step. I could just go on and on until I fall down...
Those lunges could be a very useful preparation for the sprint at Lehigh next spring... (assuming it goes as scheduled). We did multiple reps of 2 lunges and 6 lunges, but we've done other variations too, including side lunges, moving around the step. I could just go on and on until I fall down...
Strength 12:00 [1]
Fitlinxx machines at the Y (except for the 2 that bother my knees; I'll substitute the knee dips and leg lifts, when I think of doing them).
Plus 12 reps on the pull-down machine, still @ 50 lbs. I think I can go up to the next increment (56.5 lbs) next time.
Plus 12 reps on the pull-down machine, still @ 50 lbs. I think I can go up to the next increment (56.5 lbs) next time.
Wednesday Sep 26, 2007 #
Exerc. Class 55:00 [2]
In Chatham. Only 5 class members today so we got to "choose" what we were going to do, which ended up being what she usually does on Mondays anyway (10-10-10 step/aerobics/strength). She's only been doing this for 21 years. :-)
Tuesday Sep 25, 2007 #
Note
No exercise -- house (well) repair day. Okay, maybe a few minutes dragging branches down to the brush pile...
Monday Sep 24, 2007 #
Exerc. Class 55:00 [1]
In Chatham. Good workout, and I didn't feel too tired from the weekend. The stepping we did was more strength/specialized than up-down-up-down patterns. Felt great to stretch.
Sunday Sep 23, 2007 #
Orienteering race (relay) 26:06 [4] *** 1.86 km (14:02 / km) +90m 11:18 / km
spiked:10/12c shoes: Jala Jukola Spider 6 (old)
12-pt team leg 2 (Yellow course) -- Since the leg to # 1 was practically all uphill, I proceeded to bobble it because I'm not strong on hills and go temporarily brain-dead and make bad decisions. Ugh. Couple of minutes lost there.
My plan had been to stay on the trail until I reached the point, but the angle of the trail offered the opportunity to short-cut (if you used your compass properly). I managed to miss it by a good margin (~100m) but when I realized the control I found was not my control # (good thing I remembered to check!), I quickly relocated and got back on course.
Fortunately, the only other place to go brain-dead due to climb was near the finish, which had been properly explained by Peter G. so I knew where to go without having to look at my map.
[Edited, because I couldn't read the small print:] I pulled our team up from 5th to 4th place, Phil kept us there, then Glen's phenomenal 4th leg run (and Craig W's error) pulled us up to 3rd for our club's first medal at a relay champs! Woohoo!!!
My plan had been to stay on the trail until I reached the point, but the angle of the trail offered the opportunity to short-cut (if you used your compass properly). I managed to miss it by a good margin (~100m) but when I realized the control I found was not my control # (good thing I remembered to check!), I quickly relocated and got back on course.
Fortunately, the only other place to go brain-dead due to climb was near the finish, which had been properly explained by Peter G. so I knew where to go without having to look at my map.
[Edited, because I couldn't read the small print:] I pulled our team up from 5th to 4th place, Phil kept us there, then Glen's phenomenal 4th leg run (and Craig W's error) pulled us up to 3rd for our club's first medal at a relay champs! Woohoo!!!
Saturday Sep 22, 2007 #
Orienteering race (sprint A course 2) 23:19 [5] *** 1.71 km (13:38 / km) +33m 12:26 / km
spiked:10/12c shoes: Jala Jukola Spider 6 #2
First sprint finals course (OBG) at Cranbury Park, Norwalk, CT. Courses designed by Joe Brautigam.
Except for mis-identifying a wall on the way to # 4 and being unsure of the 'pond' placement at # 9, I thoroughly enjoyed this first sprint despite the warm temperature. Probably about 2-3 min of errors.
Except for mis-identifying a wall on the way to # 4 and being unsure of the 'pond' placement at # 9, I thoroughly enjoyed this first sprint despite the warm temperature. Probably about 2-3 min of errors.
Orienteering race (sprint B course 2) 19:54 [4] *** 1.83 km (10:52 / km) +40m 9:48 / km
spiked:9/10c shoes: Jala Jukola Spider 6 #2
Second sprint (OBG) -- more open woods and so much fun. I wasn't careful to # 1 and wasn't watching my compass when I left the trail, so went right of the control, but not too far (I was in the swampy stuff to the SE). Punched behind Glen who started 2 minutes after me.
There were only 3 of us in F50, Natalia Babeti, Barb Dominie, and me; I knew Natalia was a fast runner. She started behind me both races, and caught me on the way to (bobbling) # 4 on the first sprint, and # 6 on the second. She's GOOD! I managed to keep ahead of Barb.
There were only 3 of us in F50, Natalia Babeti, Barb Dominie, and me; I knew Natalia was a fast runner. She started behind me both races, and caught me on the way to (bobbling) # 4 on the first sprint, and # 6 on the second. She's GOOD! I managed to keep ahead of Barb.
Orienteering race (sprint C) 31:41 [4] *** 3.15 km (10:03 / km) +33m 9:33 / km
spiked:19/21c shoes: Jala Jukola Spider 6 #2
Awesome end of the sprint finals day, the spectator run of the championship course. I did variation 1. Despite being tired from the first two and not really wanting to run hard, I am impressed with my per-k time on this third race. It helps that there wasn't much climb at Cranbury Park.
It was great fun, too, watching the top-6 finalists run their races (women first, then men) after the 1st 2 sprints.
It was great fun, too, watching the top-6 finalists run their races (women first, then men) after the 1st 2 sprints.
Friday Sep 21, 2007 #
Exerc. Class 45:00 [2]
"Step it up" step class at the Y. As I did last week, I started with 2 risers then backed off to 1 when we got to the side lunges. The lunges are great knee workouts; wish I had better knees and could do them with 2 risers (without getting exhausted). Left before ab workout; stretched and then did some of the Fitlinxx strength equipment.
On the way out, said hi to a gentleman I recognized (he was dressed in shirt and tie, and said hi first--I don't know if he works there or was just stopping in to work out at lunchtime). It then took me several minutes to place him. He's the father of a basketball player from the HS who we used to see at games--not sure if the son was ever on a team with Rob or if they just traveled together sometimes (he's a couple years younger).
Looked in 3 different stores for a simple plastic soap dish for the kitchen (didn't find one). Doesn't Rubbermaid sell them anymore???
On the way out, said hi to a gentleman I recognized (he was dressed in shirt and tie, and said hi first--I don't know if he works there or was just stopping in to work out at lunchtime). It then took me several minutes to place him. He's the father of a basketball player from the HS who we used to see at games--not sure if the son was ever on a team with Rob or if they just traveled together sometimes (he's a couple years younger).
Looked in 3 different stores for a simple plastic soap dish for the kitchen (didn't find one). Doesn't Rubbermaid sell them anymore???
Thursday Sep 20, 2007 #
Note
(rest day)
Could it be? I'm taking a day off. Lots of other stuff to take care of; I'll exercise tomorrow; and then there's the weekend...
Wednesday Sep 19, 2007 #
Exerc. Class 55:00 [2]
For some reason the strength part of the class seemed tougher today. I had trouble doing 1 minute of bench presses and 1 minute of french presses. No trouble with the stepping, though.
I don't feel ready for the sprints. I find my "ranking" kinda funny -- 5th woman of the ones attending the finals. The point system doesn't take total time into account, just placing in the field of competitors (it also reflects # of sprints attended). Don't look for me to run the red/blue course! I'll leave that to Pavi and Sam and Hilly and Angelica and Cristina and Pia...
I don't feel ready for the sprints. I find my "ranking" kinda funny -- 5th woman of the ones attending the finals. The point system doesn't take total time into account, just placing in the field of competitors (it also reflects # of sprints attended). Don't look for me to run the red/blue course! I'll leave that to Pavi and Sam and Hilly and Angelica and Cristina and Pia...
Tuesday Sep 18, 2007 #
Walking warm up/down 10:45 [3] 0.7 mi (15:21 / mi)
shoes: Saucony Shadow 6000 8.5 #2
Couldn't decide whether to walk or run; I dressed such that I could do either. Walked the first 0.7 mi (Syring Rd to Alb. Tpk) and then decided to run...
Running (paved) hills 18:18 [4] 1.57 mi (11:39 / mi)
shoes: Saucony Shadow 6000 8.5 #2
Ran most of the rest of the way back home (via Alb Tpk and Rt. 66).
Walking warm up/down 2:40 [1] 0.15 mi (17:48 / mi)
shoes: Saucony Shadow 6000 8.5 #2
Walked the last 0.1 mi up to our drive, and then a little bit in the driveway to cool down.
Monday Sep 17, 2007 #
Exerc. Class 55:00 [2]
In Chatham. With the cooler weather this morning, we switched from a 5-5-5 to a 10-10-10 program (10 minutes ea aerobics, step, strength after warm-up and followed by abs and cool down/stretching). With windows open and temp around 50F I kept my sweatshirt on until the end of the first '10'!
Later on, I did some knee exercises (leg raises, side leg raises) to try to strengthen the muscles around the knee that keep bothering me. ~10 min.
Later on, I did some knee exercises (leg raises, side leg raises) to try to strengthen the muscles around the knee that keep bothering me. ~10 min.
Sunday Sep 16, 2007 #
Note
EMPO NOD event at Five Rivers
Orienteering 40:00 [1]
20 minutes this morning and another 20 this afternoon walking/jogging to hang/pick up a few controls for our NOD event. The rest of the time I was chained to the registration table (and I got to give instruction too when other members chickened out...but they provided back-up at registration).
Everyone else got to do Glen's Poker-O (score-O). We did have one group who had no idea about Poker and didn't realize the chart giving various hand rankings didn't represent the cards that were out at controls... Best hand achieved was a flush (I think there were two); best hand achievable was a full house.
Everyone else got to do Glen's Poker-O (score-O). We did have one group who had no idea about Poker and didn't realize the chart giving various hand rankings didn't represent the cards that were out at controls... Best hand achieved was a flush (I think there were two); best hand achievable was a full house.
Note
This year's NOD was more rewarding than some, when we don't get a good turnout (last year NO ONE went out on White; some newbies went out on Yellow... some thought they were better at navigating than they really were). Lots of people apparently looked for and found EMPO through the USOF site and got in touch for details. So, lots of newbies, and 4 new memberships! Woohoo!
Saturday Sep 15, 2007 #
Note
Five Rivers Fall Festival -- set up display 12-4...
Walking 20:00 [1]
Picked up 4 demo controls that we had put out for the Fall Festival at the park where we're doing EMPO's NOD meet tomorrow. (This was after having stood for most of the 4 hours that the Festival lasted.) We had 3 groups actually go out and find the controls (and check back at our table to receive a discount coupon for an upcoming EMPO event :-) ), though we handed out a few more maps and brochures than that.
Friday Sep 14, 2007 #
Exerc. Class (step aerobics) 1:00:00 [2]
shoes: Asic Gel GT2110 8.5D
At the Y--Step It Up class. I started out with 2 risers on my step, until she announced we'd be adding in some lunge repeats. These really fatigue my muscles and I knew I'd be falling down if I didn't remove a riser... Great training, though!
Thursday Sep 13, 2007 #
Walking 25:00 [2] 1.3 mi (19:14 / mi)
shoes: Saucony Shadow 6000 8.5 #2
Just a jaunt to the P.O. to mail something and buy a few stamps (is it worth 99 cents in postage plus an envelope to get a $4.50 rebate? -- yeah, I come out a few dollars ahead, anyway...).
Leisurely (for me) pace as I have another migraine today...
Leisurely (for me) pace as I have another migraine today...
Wednesday Sep 12, 2007 #
Exerc. Class 55:00 [1]
5 minute circuit (aerobics, step, repeat) plus push ups, planks, abs. And all the usual warm-up, cool-down, and stretching.
Tuesday Sep 11, 2007 #
Note
So, are we the only ones in the Northeast who got over 5" of rain on Tuesday?? Even the Albany weathermen only heard reports of 1-2"...
These downpours are depressing. Why can't it just rain gently anymore?
These downpours are depressing. Why can't it just rain gently anymore?
Monday Sep 10, 2007 #
Exerc. Class 55:00 [1]
In Chatham. Stepping seemed harder today; don't know if that's from the sprints on Saturday, or the 99% humidity this morning...(it was drizzling).
Saturday Sep 8, 2007 #
Event: DVOA - Norristown
Orienteering race 30:03 [5] *** 3.05 km (9:51 / km) +30m 9:23 / km
spiked:14/14c shoes: Trail NB 706 9D # 1
Stage 1 sprint at Norristown S.H. No errors finding controls; perhaps could have been faster on some of the execution/decision-making. Fun course by Clem! I finished 4th (female), 2 min. behind Sandy Ahlswede (and 10 behind Angelica...).
80's, sunny & humid.
80's, sunny & humid.
Orienteering race 43:19 [4] *** 2.92 km (14:50 / km) +40m 13:53 / km
spiked:13/14c shoes: Trail NB 706 9D # 1
Stage 2 sprint. Navigational mistake on # 5 (1st control in the woods) probably cost me about 5 minutes. Woods were hard to read, and when I hit the trail by the stream I went the wrong way and had to double back ~ 120 m. Otherwise I did fine. 3rd female, but a good 15 min. behind Allison and Dasha!
Hot (80's, sunny & humid), and I was tired from the first one, so I didn't move as fast, esp. in the woods.
AOWN--an unusual one...I could see a rhea in a fenced area across the Stony Creek (which edged the woods)! (The Elmwood Park zoo of Norristown is there.)
Hot (80's, sunny & humid), and I was tired from the first one, so I didn't move as fast, esp. in the woods.
AOWN--an unusual one...I could see a rhea in a fenced area across the Stony Creek (which edged the woods)! (The Elmwood Park zoo of Norristown is there.)
Wednesday Sep 5, 2007 #
Walking 39:42 [3] 2.69 mi (14:46 / mi)
shoes: Saucony Shadow 6000 8.5 #2
West on Rt. 32 to Bashford, walking as fast as I could. I couldn't face the thought of running (knees and hip don't like the pounding) and didn't want to drive to trails. So I walked a route with some hills. I turned around 1.32 mi from home; the extra 0.05 mi is from stopping to pick up trash about 0.2 mi from home. A beer can conveniently discarded in a plastic bag meant I could easily pick up other bottles and cans and cigarette packs.
The beer can is very reminiscent of the one in the picture Kissy posted of Peggy (see note for Sept 3)....
The beer can is very reminiscent of the one in the picture Kissy posted of Peggy (see note for Sept 3)....
Monday Sep 3, 2007 #
Walking 44:47 [3] 3.0 mi (14:56 / mi)
shoes: Saucony Shadow 6000 8.5 #2
Around Malden Bridge. This was an out-and-back walk to take advantage of the shade since I went out mid-day; otherwise I might have done the 2.9 mi loop instead...
Temp around 80-81 F and sunny, but not too humid meant I didn't really even break much of a sweat until the third mile (i.e., after 30 minutes).
Temp around 80-81 F and sunny, but not too humid meant I didn't really even break much of a sweat until the third mile (i.e., after 30 minutes).
Sunday Sep 2, 2007 #
Event: WCOC Trout Brook Valley
Note
(rest day)
Legs still somewhat sore from yesterday's race, so didn't exercise today.
Instead, Glen and I used our free tickets to see the Valley Cats (at whose home stadium we ran the road race a couple of weeks ago), who lost to Oneonta 3-6. We left after the 8th inning, but not much changed after we left. Their 4 errors didn't help them. We decided the fans go for the fresh air and the food, not for stellar ball play. :-)
It was fun, and a gorgeous evening to be out (game started at 5 pm), temps in the mid-low 70's.
Instead, Glen and I used our free tickets to see the Valley Cats (at whose home stadium we ran the road race a couple of weeks ago), who lost to Oneonta 3-6. We left after the 8th inning, but not much changed after we left. Their 4 errors didn't help them. We decided the fans go for the fresh air and the food, not for stellar ball play. :-)
It was fun, and a gorgeous evening to be out (game started at 5 pm), temps in the mid-low 70's.
Saturday Sep 1, 2007 #
Note
Landis Arboretum 5K Forest Run, 10 am, Esperance, NY. Thinking of going, though we didn't pre-register.
Running (dirt) race 35:44 [5] 3.05 mi (11:43 / mi) +100m 10:38 / mi
shoes: Trail NB 706 9D # 1
1st annual Landis Arboretum Forest Run 5K. My FR205 measured ~3.04 km, and Glen's measured 3.07 (I wonder why they're that different?).
73 of about 128 (great turnout for an inaugural 5K on a holiday weekend 1/2 hour from the closest city). I think the total included those who walked the course.
I was actually 2nd F50-59 (out of about 4 or 5?), but 1st place was 9 minutes ahead of me (and an ex-ultrarunner), and 3rd just about 1/2 minute behind (I'd passed her just past the 2 mile mark and obviously didn't pull ahead much). I let an 8 year old out-sprint me at the finish. :-)
As well as the climb, I added: Glen's log describes the course better. It was quite interesting, but I was so focused on putting one foot in front of the other that I missed watching for the "Big Oak" (an estimated 400-500 year old white oak sitting at the top of a hill, next to a nearly-as-old red oak. The white oak was struck by lightning perhaps 70 years ago but survives despite a hole through the trunk big enough to see daylight.). We walked back to it after the awards (1st place only; gift certificates to the Arboretum gift shop).
73 of about 128 (great turnout for an inaugural 5K on a holiday weekend 1/2 hour from the closest city). I think the total included those who walked the course.
I was actually 2nd F50-59 (out of about 4 or 5?), but 1st place was 9 minutes ahead of me (and an ex-ultrarunner), and 3rd just about 1/2 minute behind (I'd passed her just past the 2 mile mark and obviously didn't pull ahead much). I let an 8 year old out-sprint me at the finish. :-)
As well as the climb, I added: Glen's log describes the course better. It was quite interesting, but I was so focused on putting one foot in front of the other that I missed watching for the "Big Oak" (an estimated 400-500 year old white oak sitting at the top of a hill, next to a nearly-as-old red oak. The white oak was struck by lightning perhaps 70 years ago but survives despite a hole through the trunk big enough to see daylight.). We walked back to it after the awards (1st place only; gift certificates to the Arboretum gift shop).