Training Log Archive: JanetT

In Chatham. Instructor later than usual.

She has music pre recorded and manages to make the class almost the same length each time anyway, and we're all aware of her lateness tendencies. Mostly she's there "on time" and just starts the class a few minutes late. Good thing she has given certain people keys, who can arrive early and open the building for her (including steadfast 83-year-old Ruth).

Uploaded Garmin tracks for the weekend.

Here are my maps (no routes) for Saturday's Middle and Sunday's Long.

Before we left Ottawa we visited Island Park on the Ottawa River and saw a group of fellows either surfing or riding kayaks in standing waves near the island. I took a short video with my camera which is grainy [on Facebook] but neat!

Weights. Bicep curls while squatting/balancing on toes?! And other fun things as always.

Hill interval level 3, pushing a little harder than typical to get my heart rate up. 1.22+0.1 distance units.

Pulldowns and stretching after.

Billygoat registration deadline

Jogged/walked to the start 2km east of the Ecowellness Center in Carp. We were parked in close to the finish so didn't have far to go once we finished.
:-)

Take Control Short Advanced training course, 4.4km SL, on the Ecowellness Centre and the Barrens map, 1:10000/2.5m

Temp started in upper 40s with partly cloudy skies and a breeze, about 50 or so when I finished. Wore gloves on the jog to start (into the breeze that I had originally thought was blowing the other way) but I tucked them into my waistband as I waited to start.

8 good controls...that's why we do this, right? In the first part of the course (controls 1-7) in the Barrens area I mostly ignored the contours where there were only 1 contour hills because they were confusing. The open areas, marshes, and ponds were more distinct.

Navigated the first five perfectly, and even got ahead of a few folks on the 4th and 5th legs, but the flag at 5 wasn't on the east foot of the cliff as described! Looked around the cliff a bit, then checked out the next hill south until others came to the same cliff and found the flag tucked behind an unmapped boulder next to the cliff (I knew I should have looked there too). Grrrr! Lost a good 2 minutes.

Off to 6 which I did fine on, but then I tried to take a slight different route to 7 to not be part of the crowd, and I messed it up, ending up farther west and having to hook into it from beyond the point. Another 2-3 minutes.

Fine to 8, taking the shorter route around a marsh to the south (and crossing the outlet on a beaver dam) vs the north. Then headed out to the road rather than straight through the woods for 9, which was a good choice for me though it seemed to take forever to get to the trail which was a muddy morass anyway (ran alongside before deciding to cut the corner). Found 10 okay too, but then messed up the execution of 11, the last control. In a race situation I likely would have taken the safe trail route with a decent attackpoint, but I was attempting to stay closer to the line. I misidentified which marsh I skirted and wandered way longer than I should have when things didn't line up. My split vs Janet Findlay's was about 8 minutes longer, so a big mistake. I think I forgot by this point that the contours were only 2.5m. Still, time on this map is always useful.

No falls today, but I did poke my upper arm into a tree branch...that's gonna hurt.

With the nicer weather today it was much more pleasant to hang around afterward, though still on the cool side. I'm glad we came to this event. Thanks to OOC for organizing all the fun events (though we didn't take advantage of the other map training that was offered).

C • Thanks for the ? Tip 3

Sunday Short Advance - Splits

Event: 2014 US Relay Champs and Intercollegiate Champs
 

To start of Middle NAOC training, on March Highlands map, 1:10000/2.5m, near Kanata, Ontario. Jogged past another start and finish box, which I assumed were on the beginner course. Fortunately, I had a map and could check this out. :-)

Long Advanced middle course. Not much elevation change (minimal climb), so this was a chance to keep moving and try to stay in contact. Did pretty well, and had lots of fun, even with other people around who I tried to ignore for the most part. They weren't responsible for my slight misses (on 11 and 14). I think Middle is the format I do best, perhaps because of the technical orienteering involved (as long as there isn't much climb :-) ). 3-4 falls, none damaging, but I did slow down near the end as I'm not in shape.

The showers from overnight tapered off (mostly) around 10:30 so I ran mostly rain-free until near the end, where some light showers returned. Temp never got above 43F, though, so I was glad for an extra shirt layer and gloves.

Showers should be outta here for tomorrow at the Barrens in Carp. There's a long jog to start, so I'll appreciate the lack of rain.

Jogged back to start (had to navigate!) to keep warm, as the showers had restarted and I was cold. Downloaded and went right to the car to get cold/wet clothes off (I went knee+ deep crossing a swamp on the way to the last control, some of which was probably avoidable).

We took the showery wether as a sign, and went to the Diefenbunker (Cold War hideout for "top government officials and staff") and took the 1+ hour guided tour, then looked at some of the exhibits until closing time, so 2 more hours on my feet. Fun seeing the old telephones (some dial, some of the "newer" push button models), computer terminals, and typewriters. Tomorrow we'll probably spend some time in Ottawa.

My back was sore and tight from all the unaccustomed time on my feet; did some stretching after we got back to the room before returning to last night's dinner venue (3 Brewers) in Kanata.

Saturday Long Advanced - Splits

Event: NAOC2014 SML training weekend
 

NAOC-training short sprint, 1.5km, 1:4000/2m at Kanata Centrum near Ottawa. The short course didn't cross any roads and basically stayed on the sidewalks/pedestrian-only parts of a shopping center with almost as many restaurants as stores. (The long course, more than twice as long, crossed the highway to another complex--maybe a school, as there was a soccer field--and then returned to the shopping center.)

I started running tentatively, to test the left ankle and right foot, and didnt really push it too much; kept a comfortable pace since this is a training event. A total of 7 buildings in play, with only about 4 of the 13 legs requiring a left/right decision. Read the map well to know which corridors between buildings I needed.

Could have saved a few seconds at 7, as I chose to cut between the fence and building rather than run around the fence; I hadn't checked which side of the feature the flag was on.

Fun intro to the weekend. We ate at one of the center's restaurants after changing into civilian clothes.

Hope it doesn't rain too much tomorrow (chance of showers is highest Saturday).

Just a bit of jogging around afterward, checking out the restaurants and stores I didn't have time to look at on the run. Answered a man's question about what we were doing; he didn't seem too interested.

Friday Sprint Short - Splits

Using rings, after dropping Glen off to pick up his new car. She threw some more new stuff at us today, including pigeon pose with both arms extended (not supporting you). I'm okay with that on one side, but my knee on the other side didn't like it so I did it with one arm up only.

Hill interval level 3, 0.78mi+0.1mi cool down.

Pulldowns (10) after. We did enough adductors with the rings that I didn't feel the need to add more.

In Chatham. Afternoon plans (take new car for oil change before weekend trip) postponed...

Using weights. Mary must have learned some new moves on vacation because she threw them into the mix. Gasps or groans from several parts of the room ("are you kidding me? I don't bend that way"). One was getting into and holding a low side lunge with extended foot pointing up.

Elliptical, hill interval level three (0.98mi/0.1mi c/d). Joints all cooperated today; it was the quads that fatigued first today. If my joints cooperate, I'll increase the time next time.

Adductors and pulldowns after, plus stretching.

Rest day, though I plan to pick up roadside trash later.

Dermatologist visit for first time in 20+ years. One liq-N freeze (forehead), and I have an appointment to get a couple other spots removed/biopsied (left shoulder area). One of the joys of getting older...

C • Roadside trash 2

C • Liquid N 3

Results from Sessions Woods

West on our road and back. First 0.2mi are uphill, then gently rolling downhill. Then reverse. Sunny and 62. More cars and trucks than usual; the most interesting vehicle was an old pickup truck ('30s, maybe?) painted yellow.

Ankle was feeling okay today so I took advantage while I could!

Event: WCOC Sessions Woods Meet
 

Sessions Woods (WCOC) Score O by Bill D and Charlie. Sunny, upper 50s at start. Western Mass rules, you could get 5, 9, 12, 15, or all 18. I wanted to stay in the open, not-too-hilly woods in the north half...there were 11 controls there so I had to choose another too. I could have visited an X in green slash close to the start, but chose instead to visit the big boulder/cliff down by the stream. Wasn't sure whether Aleve would work to calm my ankle, but it did (took 2 when I woke up this morning), and I was able to jog where the woods were open enough or on trails. Wore my Active Ankle.

32-39-31-35-33-38-41-37-42-45-34-48

I went 39-31 to avoid going through the recently logged field, even though the briars haven't grown up yet (there's still plenty of downed slash to traverse). Just a bit too far west approaching the spring, but saw it when I was close to the hill. I cut through the dark green between 42 and 45 (not directly, though I probably could have...I went north to the hill near the trail in the green and only had 5-10' of saplings to go through on either side). Beat Glen on the 34-48 leg when he ran the trail around while I cut the corner through the woods. :-) (He had run harder and farther.) I'm sure he beat me by a lot on the hill climb from 45-34...

C • ankle 1

Yay, Mary's back! Worked out with bands today. She does a much more balanced session than some. Feels like I worked.

Left ankle is acting up again. Ibuprofen taken this morning doesn't seem to have had any effect. Tried the elliptical (for a second) but that hurt on the bend/pressure with affected foot at the top of the arc. I was going to attempt the rower but both were in use. So I just did adductors, pulldowns (12!); and stretches.

In Chatham. Ankle feeling better enough to attempt the sashay moves, carefully, and I didn't hurt anything, so that's progress.

I know some folks who'd be interested in this map of US craft beers ("top" beers determined by commenter votes).

I don't agree with the "best" beer from Delaware, but know a lot of folks like Dogfish Head's IPAs. If you're not an IPA fan, look for 16 Mile, only available in the greater Delaware Valley. Their Brown is my favorite.

Oh. Ellen again. Same routine, same too much focus on the back, same dull and sometimes muffled delivery. After a few others got up and left mid-class, I did too. I'll skip Pilates if she subs again.

One of the funny things about her is trying to figure out how she breathes. She's always saying when to inhale, exhale, and keeps up a constant chatter. Must be a memorized routine too, because she forgot her place/next step at one point, and when the battery in her mic died she wasn't sure what to do (though she figured it out).

C • Leaving class 2

Regular bike, which was fine on the ankle, but I'm not used to it so back and seat were uncomfortable after awhile.

Adductors and pulldowns, with some stretching.

Now to wait for the snow. :-)

In Chatham, where I arrived a few minutes late (slow getting started today). Only used a low step for the stepping portion, 3" or so off the ground (I started with one set of risers but wasn't liking how it felt to step back off) and skipped shuffle and sashay (skip-step) moves on the floor because I'm pretty sure my ankle would have objected. Side steps were okay. As always after an O weekend, stretching at the end felt great. :-)

I was out for more than 20 minutes, but will only log this much. Raking, carting leaves away, etc. The spring bulbs were shooting up through last year's leaves and those leaves needed to go. Now. (since it's going to rain tomorrow and be cold Wednesday.)

To start, slower than yesterday.

A pain in my left ankle with each step turned up last evening. I iced it some before bed, but it still bothered me this morning. I should have taken painkillers earlier. I took two Aleve around 8:30 am and by 10:30 it was tolerable to jog a bit, but by then I was 3/4 through my course. Just a slow day.

C • Ankle 3

West Point day 2, Brown Y classic, SL 3.9 km / 100m climb
Cloudy and breezy for most of this, low 50s, with a period of rain (5 or so minutes?) but breaks of sun too. Gorgeous afterwards with mostly sunny skies and temps in the low 70s

Plan was to walk as fast as I could and not make mistakes. I couldn't move too quickly but managed to get through the first five cleanly. For 3-4 I contoured around the cliffs and had to climb up through the rocks below the flag to punch...uncomfortable going up and down but no problem navigating. My first sloppiness was to 6 where I was off to the right and had to loop back. And 7, where I got to the west foot of the proper chunk of rock but neglected to check around the corner. Looked on the cliff just below and when it wasn't there climbed back up and ... Oh, there's the flag. D'oh! Fine from there on in, and I was even able to jog a bit from about number 10 on.

Details for anyone interested-- (map later)

1 - From start triangle (past the actual start) took quickest way out to the road, which I followed to the small clearing/double boulder, then straight to the dot knoll.
2 - Since it looked rockier closer to the cliff I worked my way closer to the stream/marsh. Went below big cliffs before road, and continued around the green patch to the big cliff.
3 - Mostly straight, only deviating to skirt around green/cliffs
4 - mostly followed the trail SE around biggest cliffs, then noticed the blue lines (marsh) at the bottom of the short piece of trail to take me over the spur. Once there I could follow along the side of the hill to the end of the cliff
5 - straight, easy navigationally if not physically
6 - contoured a bit around the steepest part of the hill and went to the left (SW) of the hill near #9, but then didn't follow a good line and had to double back about 50 or so meters
7 - followed the beeline to the north side of the knoll. Don't think that was a 5m cliff (see above)
8 - straight; it was behind downed trees and branches (mapped as med. green)
9 - mostly on bee line again though I went east of the rocky hill and approached from the south side (from which I had seen it between 5-6)
10- straight. Halfway there I saw Phil H-T head in between two big chunks of rock and that's where it was
11- south of mash and then up to the reentrant with trails and in. Saw Dayle L coming down that way
12- back out the trail and turned north. As I was descending I saw Joe go by followed shortly thereafter by PG. Others on green course also had the X so was behind a few on the way to the flag
13-SW-ish to the stream bed after deciding not to drop to the road and then climb back up. Then along stream until series of parallel cliffs then knew it was time to turn down next spur. Had to climb through debris to reach flag but could see it from a distance once in the reentrant
14-back out to the trail rather than climbing over the spur.
Finish- had trouble following the trail in places but managed to descend without damaging myself more. Hope this goes away quickly and doesn't come back. I wore the Active Ankle both yesterday and today.
Nice course; meet was well done. And Glen has another beer glass.
3rd F60. Gail managed to move faster through the woods than me on just about every leg (except 11 where she had an error) and finished about a minute ahead. :-)

Sunday Classic, Brown Y - Splits

Event: West Point A-meet
 

Bull Hill map, 1:7500, at West Point A meet, climbing to start from the Lake Frederick side. SL 4.6 km / 102m climb, Brown Y course

Temp in the 50s and sunny when we started, and mid 60s by the time we were done and back to the car. Gorgeous day next to a gorgeous lake.

Started at the same time as Glen who had the same first (trivial) control, and then he was off on Green X. Sue punched 2 ahead of me and then took a different route to 3; never saw her again. To 4 I went through the water control trail junction and turned south for a bit and then headed up the wide reentrant, but got too high and passed a Green course control on a boulder (then guessed wrong on which boulder it was). Had to drop down 1.5 contours to our flag. Good through 8, taking fairly straight routes (I loved the open woods 7-8). Decided to get to 9 from the north so went east to hit the road, and crossed it, crossed the spur, angling down, and then was confused by the configuration of road, power line, cliffs, etc and almost--just almost--went off the map. But I figured it all out and flew down the spur to the control. 9-10 was another fun leg. From 10-11 I cut through cliffs above the index contour (past another green course control) and saw a lovely waterfall/cascade on the stream crossing. Hesitant on the final approach to 12, checking out someone else's control on the way. Probably could have been about 4 min faster, but not much more than that. Mary Jo and Sandy seemed to have done well, at about 64 and 68 minutes respectively.

Saturday Classic, Brown Y - Splits

Ellen substituting for Mary. More time than we usually spend on lower back and pelvic area. Lots of different tools (as is her custom) but we don't use them for long: ring for roll up, band for leg circles, weights for flys and back curls, small squishy balls to hold between knees or ankles (or both!) for various moves.

Adductors and 9 pulldowns. Shoulder just a bit achy (triceps are almost better from catching me during various falls at the Pig).

Extended MB out and back, adding on Albany Tpk, Syring, and Hoes.

63, sunny and breezy

Only exercise today was walking to get the mail, about a 0.35 mi round trip. We'll head to Pilates tomorrow.

The first time I looked out the door this morning I saw an opossum waddling by; later in the day it was a red fox (who moved a bit faster)! Because we were away for the weekend (returning yesterday), the animals probably think they have the run of the place. The joys of country living.

Flying Pig day 3, Middle at Mounds SP from beach area. Temps in 50s today and sunny again. Nice for running. This was along the road which went down and then up-up-up to the start (which we drove past on the way to parking).

3.8 km / 125m climb advertised (too long)

Small bobbles on 2 (too far right but saw my #3 which was very close and reassuring) and 13 (common with other courses and farther down the hill than I expected but lots of folks around going for it helped). Thought the line of 10-11-12 all on or near the trail was silly for a Brown course. Otherwise nice and we got our money's worth on course length this weekend (two classics and a long?). :-) Natalia (ranking points in the upper 80s I think) was 41 [correction, NOT 51, so within reason] minutes on the course; target for Brown Middle is closer to 30, I think, so that works and I was wrong.

8th on the course today, so I'm happy with my results though I could have been a few minutes faster with a clean run.

OCIN_FP2014_Mounds_Sunday_Middle_6 Brown - Splits

Flying Pig/Interscholastics at Mounds/Garr Hill near Brookville, IN
Brown, 4.2 km, 75m climb; temps in upper 40s with abundant sunshine, breeze when you weren't in the woods

Okay start and first two controls, a bit off on 3 and 4. Easy 5 (distinct tree in a corn field), then I bobbled the approach on 6 (unclear attackpoint and I wasn't clean on my line because of thorny canes and greenbriar. I think I stopped short and doubted where I was so went back through the thorns to the distinct trail junction to relocate, then back down. (Helped Natalia, I think, because she was on her way in when I was headed out; she's F55 still.) Not a great approach to 7 but there were others in the area I keyed off. Fine on the rest.

Need to think more clearly tomorrow. Finished 21 / 42 today on Brown.

OCIN_FP2014_Mounds_Saturday_Long_6 Brown - Splits

Event: OCIN Flying Pig XVIII / US Interscholastic Champs
 

Flying Pig day 1, Bear Creek Scout Reservation, 1:7500 / 6m contours
Middle, 3.1 km / 170m climb claimed

OCIN claimed the possiblity of re-routing some of the courses due to high water in Bear Creek, and I think they did for the Brown course; it was on the simple side but still technical enough. Lots of linear features or just off linear features; I'd say it was between yellow and orange difficulty. Still, there was room for errors, but I managed to avoid them today. The test will be whether I can keep it up for the next two days. Moved about as fast as I can these days.

Late starts, when we left I was 3rd overall on Brown, behind Sharon Crawford (at around 44-45 min) and some guy at around 38-39.

Temps were all over the place as we drove down here (got as far as Cleveland last night and finished this morning), from 40 last night to 50 the morning to as high as 63 as we drove, but the front moved through and it was 45-50 when we started and didn't get any warmer. Cloudy but no rain (it had already passed through). I'm SO glad I didn't do Green and have to ford that stream (multiple times! or go way around); Glen said he was in to his upper thighs at one point.

Well organized, as OCIN events tend to be. :-)

Checked in to hotel in the midst of a group of ~25 JROTC kids from Georgia (Henry Macon HS?).

C • high creek water 2

OCIN_FP2014_Bear_Creek_Friday_Middle_6 - Brown - Splits

With the Pilates class and the brisk walk yesterday, my right hip/abductor area is very tight and sore, and step work became difficult. I need a rest, so I can run this weekend....

S-l-o-w walk to the PO to mail some things. Sunny and mid 50s made for gorgeous conditions. Saw one motorcyclist, two bicyclists, and one runner in shorts. :-)

Mary's class, with some initial confusion about tools slowing down the start. We ended up with weights instead of balls because the class was pretty large (and there aren't enough balls for them all). Lots of hip/thigh involvement, then a few arm chest/arm exercises.

Pulldowns (10) and adductors after. Hope to get out in the mostly warm sunshine later.

To the MB "community center" (once a church) and back.

52 and overcast