Training Log Archive: JanetTIn the 30 days ending Jun 30, 2008:
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| 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 | Mo | |||||||||||||||||||||||
Sunday Jun 29, 2008 #
Orienteering race 39:44 [4] *** 1.66 km (23:56 / km) +95m 18:37 / km
spiked:8/12c shoes: Jala Jukola Spider 6 #2
Sprint A, First 6 controls in medium green laurel woods around Charlie's place, then more open for the last 6. Hot and humid with chance of thunderstorms.
Okay effort but it was frustrating being off on some controls since it was such a short course.
FR measured 2.37; I don't think I wandered that much. The track seems to follow where I remembered going.
Okay effort but it was frustrating being off on some controls since it was such a short course.
FR measured 2.37; I don't think I wandered that much. The track seems to follow where I remembered going.
Orienteering race 36:17 [3] ***
spiked:9/12c shoes: Jala Jukola Spider 6 #2
Sprint B at Ratlum Mountain. Thunder rumbling as I started; I hoped to finish before the storm got too close, but rain started at # 6, the farthest from finish. Saw Lyn W. there, the rain had just started to pelt and both of us were wearing glasses but no visors or hats so neither of us could see well. I managed with my magnifier to get us to 7, 8 and 9 on the way back in, then we took the trail back to finish as the storm seemed to be closer (and the last 3 controls were in the medium green laurel we'd been in on sprint A). Shortly after we finished several lightning strikes hit pretty close by and I was very glad I wasn't out in it.
See Glen's log for his story.
Course was 2.49 km; I covered about 2.5 km but skipped a few controls.
See Glen's log for his story.
Course was 2.49 km; I covered about 2.5 km but skipped a few controls.
Note
Route/map for Sprint A, as aligned as I can get the track using OGPS (I think there some map adjustments that could be made...). Blue circles are where I took splits.
Also, thanks Charlie and Rhonda, for the use of your property and for the fabulous food. Hope you got power back quickly!
Also, thanks Charlie and Rhonda, for the use of your property and for the fabulous food. Hope you got power back quickly!
Friday Jun 27, 2008 #
Running (paved) warm up/down 22:31 [3] 1.87 mi (12:03 / mi)
Warm up and cool down for workout, intended to be a tempo run of some unknown length but probably was more like an interval workout (I really have to figure out how to do this on the roads with my FR; it's easy on the treadmill... just set the desired pace and keep moving).
C • FR 2
Running (paved) intervals 9:25 [5] 1.01 mi (9:20 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y
The fast part. I need to be able to better gauge what "tempo" feels like. I was trying to avoid hilly portions of the roads, but it's hard to get a flat section that's long enough and close enough to home (so that the warm-up/cool-down doesn't get too long or require driving to get to).
edited: From the pace, it looks like it was more of an interval run. Oh well. :-) (done in two segments, 0.43 mi in 3:54 and 0.58 mi in 5:31)
edited: From the pace, it looks like it was more of an interval run. Oh well. :-) (done in two segments, 0.43 mi in 3:54 and 0.58 mi in 5:31)
Note
I've been having fun the past few days watching the ospreys in this nest at Cape Henlopen, Delaware (live feed, so keep checking back if you're interested). I've only ever seen the birds sitting (or sleeping) on the nest, though, and grooming or just looking about.
It would be exciting to see a parent bring some food.
It would be exciting to see a parent bring some food.
Thursday Jun 26, 2008 #
Note
Ugh. Suspension is rusted (besides having a broken coil spring). Major repair. That's what happens if you try to keep a car too long in the Northeast (it has almost 150,000 mi).
Note
Pet peeve of the day -- potholes (likely cause of the spring failure).
Wednesday Jun 25, 2008 #
Exerc. Class 55:00 [0]
Ex. class in Chatham. Went back to single (lowest) step today; felt unusual but not really painful. Will try to stick here for the time being and see how it goes. Also icing knees. I'm not even sure I raised my heartrate much today (thus the 0 intensity vs. usual 1).
Note
Bummer: Took our 3rd car (the one our son uses) to get new tires and heard a metallic/creaky noise. After driving it with him to pinpoint the location, discovered a broken suspension spring. Damn. I know what I'll be doing tomorrow (or the next day if they can't take it tomorrow)...
Did the tire place notice? Of course not.
Did the tire place notice? Of course not.
Tuesday Jun 24, 2008 #
Running (paved) warm up/down 18:35 [3] 1.56 mi (11:55 / mi)
shoes: Saucony Shadow 6000 8.5 #1
Warm up and cool down, to and from Pratt Rd., at the road maintenance sign (the one that says "This road not maintained from Nov. 1 to Apr. 1"), for intervals on the hill. Decided to see if I could do 4. The hill starts up gradually and then gets steeper near the end (such that I was really sucking for air before I could push the lap button and stop)...
Running (paved) intervals 10:31 [5] 0.88 mi (11:57 / mi)
shoes: Saucony Shadow 6000 8.5 #1
Hill intervals, 4 x 0.22 mi, about 70' climb with a kick-up at the end.
2:39, 2:36, 2:37, 2:39 -- pretty consistent.
2:39, 2:36, 2:37, 2:39 -- pretty consistent.
Walking 15:29 [0] 0.9 mi (17:13 / mi)
shoes: Saucony Shadow 6000 8.5 #1
Recovery between intervals, walking back down the hill to the start location.
I wasn't sure I'd do a 4th interval but felt okay after the 3rd. It sure felt good to stop at the crest of the hill, though, and walk back down.
I wasn't sure I'd do a 4th interval but felt okay after the 3rd. It sure felt good to stop at the crest of the hill, though, and walk back down.
Note
Knee/s didn't bother me while running. I guess it's just something to do with the step and the angle of the knee while lifting/putting weight on it... :(
Monday Jun 23, 2008 #
Exerc. Class 55:00 [1]
Ex. class in Chatham. Went with a mid-height step....and started to feel it in my left knee. What did I do to it, and why is it attacking me? What in the world is going on inside my knee?? Damn.
C • Knee 3
Sunday Jun 22, 2008 #
Event: WCOC Crandalls Park
Running (dirt) warm up/down 3:00 [2]
shoes: Jala Jukola Spider 6 #2
Running beside the ball field near start to warm up my tight left hamstring; stretched it some before running.
Orienteering race 28:31 [4] *** 2.2 km (12:58 / km) +55m 11:31 / km
spiked:6/7c shoes: Jala Jukola Spider 6 #2
Sprint B at Crandalls Park (WCOC meet). No troubles until 5, when I found the feature but had trouble locating the flag because its position on the (large) boulder cluster wasn't described; but I found the feature so I'm counting it a spike. # 6, however, is another story. I attempted to aim off to the right and hit a trail south of the junction the control was located on, but ended up left of it and turned the wrong way and had to correct; about 2 minutes or so lost.
Warm and humid, temps in the mid-70's with a threat of thunderstorms but no rain while I was out.
FR measured 2.7 km.
Warm and humid, temps in the mid-70's with a threat of thunderstorms but no rain while I was out.
FR measured 2.7 km.
Orienteering race 56:31 [3] *** 3.4 mi (16:37 / mi)
spiked:8/12c shoes: Jala Jukola Spider 6 #2
Didn't count the climb but it's more than on the sprint. :-)
Not as clean an outing on this course; I kept veering off to the left on a lot of controls, especially the longer legs where I was relying more on my compass. Turns out the map's north lines aren't accurate but I didn't know that until I was done.
Not sure the flag was correctly placed at 1 as I hit ferns/swamp farther east than where the flag was hung. 5 was one of the ones I was headed left on and I hit the wrong trail and went the wrong way before correcting. On 8 I took the long way around for some reason, and on 9 I again hit the wrong trail and went 70-80 meters up it before realizing it wasn't the one I wanted. Curiously, when I headed off on a bearing towards the control, I hit it (despite otherwise veering left!)--weird. No troubles with 10 or 11. 11-12 was mapped as a relatively steep hillside with nothing on it; it just hasn't been field-checked yet as there was a lot of rock detail that will probably provide good point features at some point.
I was getting tired on the way down the hillside, and starting to stumble a little (turned my left ankle over once). I decided this was enough exercise and didn't do Sprint A.
FR measured 3.92 km.
Not as clean an outing on this course; I kept veering off to the left on a lot of controls, especially the longer legs where I was relying more on my compass. Turns out the map's north lines aren't accurate but I didn't know that until I was done.
Not sure the flag was correctly placed at 1 as I hit ferns/swamp farther east than where the flag was hung. 5 was one of the ones I was headed left on and I hit the wrong trail and went the wrong way before correcting. On 8 I took the long way around for some reason, and on 9 I again hit the wrong trail and went 70-80 meters up it before realizing it wasn't the one I wanted. Curiously, when I headed off on a bearing towards the control, I hit it (despite otherwise veering left!)--weird. No troubles with 10 or 11. 11-12 was mapped as a relatively steep hillside with nothing on it; it just hasn't been field-checked yet as there was a lot of rock detail that will probably provide good point features at some point.
I was getting tired on the way down the hillside, and starting to stumble a little (turned my left ankle over once). I decided this was enough exercise and didn't do Sprint A.
FR measured 3.92 km.
Saturday Jun 21, 2008 #
Walking 20:24 [2] 1.34 mi (15:13 / mi)
shoes: Saucony Shadow 6000 8.5 #1
Walked to the post office to pick up some books I ordered from Amazon. This was after a 6-minute, 0.35 mi round trip to the mailbox.
Saw a couple dozen people on bicycles pass by the corner as I walked down to the mailbox; they looked like they were traveling leisurely, not training for a bike race (we see those folks around here too).
Saw a couple dozen people on bicycles pass by the corner as I walked down to the mailbox; they looked like they were traveling leisurely, not training for a bike race (we see those folks around here too).
Yard wrangling 10:00 [1]
shoes: Saucony Shadow 6000 8.5 #1
Spent 1-1/2 hours pulling weeds and cutting back overgrown woody stuff growing around the edge of the yard (it's been a great spring so far for the native plants). Estimated time for actively taking branches/weeds down to the brush pile in the woods, plus other sweat-generating activity, though it all counts as exercise.
Friday Jun 20, 2008 #
Running (dirt) hills 42:53 [3] 3.0 mi (14:18 / mi)
shoes: Trail NB 706 9D # 2
Ran trails at Wilson M. Powell Bird Sanctuary, Old Chatham. Humid but cloudy and comfortable, 68F.
White to old track to gate, where I turned around and ran up the hill (0.1 mi, about 55 foot climb, 1:43), then continued back down the track and back into the Sanctuary, turning at the trail to Dorson's Rock, looping around back to the White trail, to the Red trail, to the Orange trail, and back to the parking lot.
FR205: Garmin TC says 2.97 mi, Sporttracks says 3.17. Usually, TC is closer.
AOWN: Heard/saw some birds, lots of chipmunks, not much else.
White to old track to gate, where I turned around and ran up the hill (0.1 mi, about 55 foot climb, 1:43), then continued back down the track and back into the Sanctuary, turning at the trail to Dorson's Rock, looping around back to the White trail, to the Red trail, to the Orange trail, and back to the parking lot.
FR205: Garmin TC says 2.97 mi, Sporttracks says 3.17. Usually, TC is closer.
AOWN: Heard/saw some birds, lots of chipmunks, not much else.
Wednesday Jun 18, 2008 #
Exerc. Class 55:00 [1]
Ex. class in Chatham.
On Monday for the first time since March I used a low step for the step portion. No problem with the knees. Today I added another level bringing it to medium height (I used to use 2 risers and will work back up to them), still no problems, so I think I'll stick here for a few weeks and make sure. Hooray!
On Monday for the first time since March I used a low step for the step portion. No problem with the knees. Today I added another level bringing it to medium height (I used to use 2 risers and will work back up to them), still no problems, so I think I'll stick here for a few weeks and make sure. Hooray!
Tuesday Jun 17, 2008 #
Walking hills 30:59 [2] 1.95 mi (15:53 / mi)
Coughing mid-day suggested I not run again, so I took a walk on 66 towards MB, then up Albany Turnpike to Syring to Hoes back to 66 and back home.
I didn't want to deal with the one-lane bridge situation so didn't do my typical 2-mile walk. This way has a nice steep, short hill, too.
Partly cloudy skies and cool (68F) -- perfect walking weather.
I didn't want to deal with the one-lane bridge situation so didn't do my typical 2-mile walk. This way has a nice steep, short hill, too.
Partly cloudy skies and cool (68F) -- perfect walking weather.
Monday Jun 16, 2008 #
Exerc. Class 55:00 [1]
Ex. class in Chatham. Didn't think I'd feel effects from yesterday's race, but my quads were sore when stretched, so I guess I worked them a little bit. We did pushups (I usually try to avoid them because my knees don't like them [I know, do the military type...but I can't!] and do bench presses with free weights instead, but we had already put our weights away) so I'll be sore from them tomorrow, and from the overhead presses we did when we still had the weights.
Sunday Jun 15, 2008 #
Note
5k at Crossings at Colonie ?
Running (paved) warm up/down 3:47 [2] 0.3 mi (12:36 / mi)
shoes: Trail NB 706 9D # 2
Warming up for the 5k run, just a little jog around the field near the parking lot (on paved trails, of which this park has a lot). Nice park, right in the middle of the town of Colonie, near the Albany International Airport (but not directly in the flight path of planes landing), which opened about 5-6 years ago. Would probably make a good sprint map...
Running (paved) race 33:38 [4] 3.1 mi (10:51 / mi)
shoes: Trail NB 706 9D # 2
Community Resource Father's Day 5K at Crossings of Colonie. I knew this wasn't going to be a PR for me, as I've been sick all week and haven't run since orienteering a week ago Saturday. Plus it was warm and still a little humid, though the front was coming through and it felt nicer after the race. Temp around 73-75, mostly sunny (some thin clouds). A short segment of the course went through the little bit of woods in the park and that felt nice. Very little elevation change, maybe 10-15 m over the entire course.
I went hard enough to feel it in my legs (like a tempo run, though I ended up a little slower than tempo pace), but not so hard I couldn't breathe. I only stopped once to clear my lungs, in the first quarter mile; all the other coughing was done on the run. :-) Pushed a little in the final 0.1 km just in case anyone in my age group was behind me (Garmin says 9:26 pace there, which is near my interval pacing).
Finished 4/4 in the F55-59 group, almost 3 minutes behind 3rd place. I'm satisfied that I could run the whole thing, but didn't want to push any harder because of the breathing.
Garmin measured 3.12 and 33:33 -- pretty close.
I went hard enough to feel it in my legs (like a tempo run, though I ended up a little slower than tempo pace), but not so hard I couldn't breathe. I only stopped once to clear my lungs, in the first quarter mile; all the other coughing was done on the run. :-) Pushed a little in the final 0.1 km just in case anyone in my age group was behind me (Garmin says 9:26 pace there, which is near my interval pacing).
Finished 4/4 in the F55-59 group, almost 3 minutes behind 3rd place. I'm satisfied that I could run the whole thing, but didn't want to push any harder because of the breathing.
Garmin measured 3.12 and 33:33 -- pretty close.
Saturday Jun 14, 2008 #
Note
Strolled down to the post office to mail some envelopes, not pushing it. About 28 minutes for 1.66 mi round trip. Chest still congested...blech.
Friday Jun 13, 2008 #
Walking 48:39 [2] 3.01 mi (16:10 / mi)
shoes: Saucony Shadow 6000 8.5 #1
Syring and Albany Turnpike; turned around at 1.5 mi from home.
Still under the weather, coughing and blowing my nose like crazy. Not sure I'll be able to run the 5k I signed up for on Sunday; guess we'll see how I feel in 2 days.
Still under the weather, coughing and blowing my nose like crazy. Not sure I'll be able to run the 5k I signed up for on Sunday; guess we'll see how I feel in 2 days.
Thursday Jun 12, 2008 #
Note
Skipped exercise today and took a short nap instead. I needed it; couldn't keep my eyes open after lunch and I've been suffering from a cold(?) since Sunday (which hit me hard then; didn't know if it was a cold or allergies) which is down in my throat (larynx area) and upper chest. Haven't been sleeping well as a result (i.e., getting up more than twice a night so I can cough my lungs out and wake up everyone else in the house).
I could take a short (2 mile) walk while waiting for Glen to come home and run, but I think I'll wait until tomorrow and see if I'm up for running.
I could take a short (2 mile) walk while waiting for Glen to come home and run, but I think I'll wait until tomorrow and see if I'm up for running.
Wednesday Jun 11, 2008 #
Exerc. Class 55:00 [1]
Oh, so much nicer than Monday, though still on the warm side. Fans felt good.
This lower humidity stuff is awesome. We had to survive an evening of thunderstorms (awesome show, complete with nearby crack and flash) and a 4-hour power outage (no biggie; fridge and stuff in it seem okay) to get here, though. I wish it could hang around for awhile.
This lower humidity stuff is awesome. We had to survive an evening of thunderstorms (awesome show, complete with nearby crack and flash) and a 4-hour power outage (no biggie; fridge and stuff in it seem okay) to get here, though. I wish it could hang around for awhile.
Walking hills 54:08 [2] 3.32 mi (16:18 / mi)
shoes: Saucony Shadow 6000 8.5 #1
66 & Pratt Rd, largely because Pratt Rd., though hilly (there's a 100-ft climb in 1/4 mi), is practically all in the shade. Didn't think I'd get going too fast because I have allergies clogging my throat (so I didn't even try to run), but it was a good outing.
Got a little bit of walking exercise yesterday, too, at the mall where we went to hide out from the awful temperature/humidity.
Got a little bit of walking exercise yesterday, too, at the mall where we went to hide out from the awful temperature/humidity.
Monday Jun 9, 2008 #
Exerc. Class 55:00 [1]
Yes, it was hot, but not as hot as it could have been. And there were fans around the room. And I used a dampened bandanna tied around my neck, which helped. In fact I still have it on, 4 hours later, and re-dampen it periodically.
Sunday Jun 8, 2008 #
Note
Hope it cools down soon so I can run again.
Today was wiped out by an incipient cold(?) and/or reaction to the oppressive temps -- always takes me several days to acclimate to heat waves. Turn on the A/C, you say? What A/C?
Today was wiped out by an incipient cold(?) and/or reaction to the oppressive temps -- always takes me several days to acclimate to heat waves. Turn on the A/C, you say? What A/C?
C • Heat 2
Saturday Jun 7, 2008 #
Note
Local EMPO meet at Tawasentha Park (reg. 10-12).
Orienteering race (green/red course) 57:13 [4] *** 4.4 km (13:00 / km) +47m 12:21 / km
spiked:16/16c shoes: Jala Jukola Spider 6 #2
Longest course offered at our local club's annual meeting event. This was actually quite long enough for me because the temperature was in the 80's and the humidity was almost as high. By the last few controls the sweat that was running in my eyes (even with a headband) was blinding me. Could have been faster on a nicer day.
FR showed 5.04 km (Garmin) vs. 5.22 (SportTracks).
FR showed 5.04 km (Garmin) vs. 5.22 (SportTracks).
Thursday Jun 5, 2008 #
Running (paved) warm up/down 35:29 [3] 2.92 mi (12:09 / mi)
shoes: Saucony Shadow 6000 8.5 #1
Warm up and down for intervals on the road. Last time I did these on the road was in November. Warm up included some walking around looking for a spot to stash a water bottle (air temp ~ 70 with some humidity, but at least it was cloudy); cool-down also included a bit of walking.
Running (paved) intervals 21:50 1.85 mi (11:48 / mi)
shoes: Saucony Shadow 6000 8.5 #1
Quarter-mile intervals on the road. Still getting used to the FR and how it gauges speed. I spent much of the first 1/4 adjusting my pace so that the FR was happy, and ended up with the time I was targeting (2:21), but on the others it kept telling me to slow down, or would show "no zone", and I ended up going slower. Maybe I need to work with just a 1/4-mi alarm (which is actually how I did it in November)?
2:21, 2:28, 2:31, 2:29, with 3 minute cool downs in between
2:21, 2:28, 2:31, 2:29, with 3 minute cool downs in between
Wednesday Jun 4, 2008 #
Exerc. Class 55:00 [1]
In Chatham. Great to be back among another nice group of ladies. No stepping today; everything was done without steps or weights (except for those of us who would rather do "bench presses" with free weights instead of push-ups -- me because of my shoulder injury of 9 years ago). "Prison exercise routine," she called it...
Sunday Jun 1, 2008 #
Event: WCOC Hemlock Hills
Running (paved) 32:32 [3] 2.89 mi (11:15 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Running on a very flat road in Las Cruces, NM in the morning while it was still cool (low 60's by my estimation), past pecan groves and fields with foot-high corn. AOWN: there were also two roadkill skunks, one of which I saw on the shoulder, the other I could only smell. Yuck.