Training Log Archive: JanetTIn the 30 days ending Jun 30, 2018:
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Friday Jun 29, 2018 #
11 AM
Walking 1:05:16 [1] 2.36 mi (27:39 / mi) +3m 27:32 / mi
At the Peninsula, mostly in the pine woods (shaded trails), to the fishing pier and back. Saw a couple of opsprey nests and some osprey, red winged blackbirds, starlings, fiddler crabs, blue crabs, and lots of small wood toads.
9 PM
Walking 37:05 [1] 1.38 mi (26:52 / mi) +3m 26:41 / mi
After dinner stroll. We watched the moon come up (2 days after full "strawberry" moon; it was quite red before turning orange after rising).
Wednesday Jun 27, 2018 #
5 PM
Orienteering race 44:07 *** 3.15 km (13:59 / km) +42m 13:07 / km
ahr:125 max:153 spiked:17/20c shoes: Inov8 ORoc280-B 2013-10
"Long" sprint at Springton Manor in Glenmoore. 2.5 km Unknown map scale
Low 70s and a bit humid, and grasses were wet from previous showers (and current light drizzle). We'd driven through a short downpour on the drive down to Springton, but the forecasted thunderstorms did not materialize.
Left 4 in wrong direction and fought through green woods (dumb). Stayed in woods 14-15, had Dave and Pat also headed to 16, and then took woods route to 17 (too slow and scratchy).
45 minutes was enough today, so I didn't go out on the slightly shorter one (2 km) which visited many of the same controls.
Thanks to Steve and Nate, and Sandy at the computer.
AOWN note: Saw an ebony damselfly somewhere in the woods, only briefly, but long enough to know it had black wings, and wasn't a dragonfly.
Low 70s and a bit humid, and grasses were wet from previous showers (and current light drizzle). We'd driven through a short downpour on the drive down to Springton, but the forecasted thunderstorms did not materialize.
Left 4 in wrong direction and fought through green woods (dumb). Stayed in woods 14-15, had Dave and Pat also headed to 16, and then took woods route to 17 (too slow and scratchy).
45 minutes was enough today, so I didn't go out on the slightly shorter one (2 km) which visited many of the same controls.
Thanks to Steve and Nate, and Sandy at the computer.
AOWN note: Saw an ebony damselfly somewhere in the woods, only briefly, but long enough to know it had black wings, and wasn't a dragonfly.
Tuesday Jun 26, 2018 #
5 PM
Yoga (Vinyasa ) 50:00 [2]
Holding poses longer than usual. Very challenging on tired legs!
7 PM
Walking 39:08 [2] 3.11 km (12:36 / km) +11m 12:23 / km
Across the street
Monday Jun 25, 2018 #
Yoga 50:00 [1]
Ayurveda focus (whatever you want to call what we did today) was good for stretching out hip flexors and quads, which are what is most tight today. :-)
8 PM
Walking 40:00 [1]
Around the compound after dinner to shake out the legs.
Sunday Jun 24, 2018 #
Note
Nolde Run for the Ages 10K trail race
I took splits (below) at their "mile markers" (missed 3, which was probably near where we climbed a rock outcrop at about the halfway point), and at the bottom of the last hill climb.
EDIT: Results link
I took splits (below) at their "mile markers" (missed 3, which was probably near where we climbed a rock outcrop at about the halfway point), and at the bottom of the last hill climb.
EDIT: Results link
8 AM
Running (dirt) race 1:31:55 9.53 km (9:39 / km) +266m 8:28 / km
ahr:152 max:167 shoes: Sauc TriumphISO-silver/gr/blue
My 1st age-graded race in years (previous one was Savoy in MA, and maybe not as long a race), and my 1st 10k in 25 years(?) (road or trail race; only the second 10k race I've done if you don't count orienteering). Okay, so it wasn't quite 10k, but it was close. As per usual, had to walk all the uphills but was able to run the downhills and most of the flats.
I was happy with my time (I predicted about 1:30:00 based on a similar trail race last fall which was 5k and 149m climb), happy I didn't fall, and happy I didn't hurt anything. I was 2nd in my age group (65-69) of two runners (last year there was only one, Kathy; she was my competition today but took off much more quickly than I did/could dream of doing) and received a medal and had my photo taken. I talked with Kathy a bit at the end; she lives up near Hickory Run and does mostly trail races but also some road races
We were in the second group of starters; the two 70+ women started 5 minutes ahead. One, almost 80, is nationally ranked...I never caught them. Glen said she finished in about 1:23:00.
The course winds around the trails and hills of Nolde EEC. I was planning to carry a printout of the course map, but decided yesterday to print out a Nolde map from DVOA's RouteGadget and transfer the course to it. That gave me a much better feel for where the climbs would be, and where the power line crossings were so I could mark my progress. ;-) And I was probably the only runner carrying a map.
About 70F at the start, with a similar dew point, so the humidity was a factor. Sweat soaked into and dripped off the edge of my hat on most of the uphills, but had a chance to dry a bit on the downhills where I could pick up some speed. Ewww.
Didn't appreciate, but was aware of, the last short, steep climb through the woods at the very end, which took me almost two minutes. I wonder if they do that every year. Course was a bit short as measured by our Garmin watches.
I was happy with my time (I predicted about 1:30:00 based on a similar trail race last fall which was 5k and 149m climb), happy I didn't fall, and happy I didn't hurt anything. I was 2nd in my age group (65-69) of two runners (last year there was only one, Kathy; she was my competition today but took off much more quickly than I did/could dream of doing) and received a medal and had my photo taken. I talked with Kathy a bit at the end; she lives up near Hickory Run and does mostly trail races but also some road races
We were in the second group of starters; the two 70+ women started 5 minutes ahead. One, almost 80, is nationally ranked...I never caught them. Glen said she finished in about 1:23:00.
The course winds around the trails and hills of Nolde EEC. I was planning to carry a printout of the course map, but decided yesterday to print out a Nolde map from DVOA's RouteGadget and transfer the course to it. That gave me a much better feel for where the climbs would be, and where the power line crossings were so I could mark my progress. ;-) And I was probably the only runner carrying a map.
About 70F at the start, with a similar dew point, so the humidity was a factor. Sweat soaked into and dripped off the edge of my hat on most of the uphills, but had a chance to dry a bit on the downhills where I could pick up some speed. Ewww.
Didn't appreciate, but was aware of, the last short, steep climb through the woods at the very end, which took me almost two minutes. I wonder if they do that every year. Course was a bit short as measured by our Garmin watches.
12 PM
Note
Finished in 149th place of approx. 185 starters, plus some walkers; my time was faster than 11 others.
7 PM
Friday Jun 22, 2018 #
Event: DVOA McKaig Nature Center
Yoga 50:00 [1]
Somatic yoga practice
5 PM
Orienteering race 1:02:34 *** 4.72 km (13:16 / km) +170m 11:15 / km
ahr:141 max:165 spiked:14/16c shoes: Inov8 ORoc280-B 2013-10
Orange 1 at McKaig's, organized by Chris Hand. 3.9 km, 130m climb
Temps in low 70s, overcast with some sprinkles but nothing too noticeable.
Choices were an Orange course with 16 controls, one with 8 controls, or a Yellow course. I like to find controls, not just run, so I did the Orange with more controls.
Misread trails (not mapped to reality?) to 6, and didn't spike 11 but wasn't far off. #7 was located in the woods across KoP road from the road I grew up on (which I used to verify how far down the hill to go). ;-)
Only hit some of the splits on my watch (2-3-4-6-12-14-15); maybe someday they'll post them online.
Temps in low 70s, overcast with some sprinkles but nothing too noticeable.
Choices were an Orange course with 16 controls, one with 8 controls, or a Yellow course. I like to find controls, not just run, so I did the Orange with more controls.
Misread trails (not mapped to reality?) to 6, and didn't spike 11 but wasn't far off. #7 was located in the woods across KoP road from the road I grew up on (which I used to verify how far down the hill to go). ;-)
Only hit some of the splits on my watch (2-3-4-6-12-14-15); maybe someday they'll post them online.
Wednesday Jun 20, 2018 #
Event: DVOA Warwick County Park
5 PM
Orienteering race (Sprint 2) 35:57 *** 2.96 km (12:08 / km) +54m 11:08 / km
ahr:139 max:152 spiked:16/17c shoes: 2017 Inov8 ArcticClaw 300
SL 2.5 km, 35m climb. Overcast but warm; some breeze later and sprinkles as we drove away afterward. Warwick County Park.
Did the longer sprint first. Confused by the overgrown fields on the way to 2 and was looking for the veg corner near the feature (which was into the woods) and ended up on the N side of the ditch near the pavilion before correcting. Everything else straightforward, but the unmowed fields (to 1; 10-11-12, 14-15-16) were slow.
Map needs updates, but minor ones. Building along trail west of 5 no longer exists, and "fence" mapped between 8-9 isn't there...I don't remember whether it was there the 2 previous times I've been at Warwick.
Worried about allergies (nose dripping and itchy spots on my arms where I touched some of the grass) so took a quick acting Claritin between races. [I grew up near KoP/Valley Forge, and remember one summer where I walked through a similar field and ended up with itchy welts on my arms and legs.]
Did the longer sprint first. Confused by the overgrown fields on the way to 2 and was looking for the veg corner near the feature (which was into the woods) and ended up on the N side of the ditch near the pavilion before correcting. Everything else straightforward, but the unmowed fields (to 1; 10-11-12, 14-15-16) were slow.
Map needs updates, but minor ones. Building along trail west of 5 no longer exists, and "fence" mapped between 8-9 isn't there...I don't remember whether it was there the 2 previous times I've been at Warwick.
Worried about allergies (nose dripping and itchy spots on my arms where I touched some of the grass) so took a quick acting Claritin between races. [I grew up near KoP/Valley Forge, and remember one summer where I walked through a similar field and ended up with itchy welts on my arms and legs.]
6 PM
Orienteering race (Sprint 1) 22:39 *** 2.24 km (10:08 / km) +37m 9:22 / km
ahr:149 max:161 spiked:10/10c shoes: 2017 Inov8 ArcticClaw 300
SL 1.9 km, 30m climb
I left my reading glasses in the car as they were more in-the-way than useful running trails in the woods in Sprint 2, so relied on my magnifier more.
We revisited a lot of the Sprint 2 controls, plus 2 new ones (4 and 9).
Thanks to Nate and Steve for another summer sprint!
I left my reading glasses in the car as they were more in-the-way than useful running trails in the woods in Sprint 2, so relied on my magnifier more.
We revisited a lot of the Sprint 2 controls, plus 2 new ones (4 and 9).
Thanks to Nate and Steve for another summer sprint!
Tuesday Jun 19, 2018 #
Yoga 50:00 [1]
We did shoulders/rotator cuff series today. Not quite the same as we did with Deanna on Monday, but targeting the same general area. Mercy, however, likes to challenge us a bit more.
Also some balance work, about 4 different poses all on one leg (my right hip fatigued)
Also some balance work, about 4 different poses all on one leg (my right hip fatigued)
Monday Jun 18, 2018 #
Yoga 50:00 [1]
Shoulders.
Sunday Jun 17, 2018 #
Event: DVOA Colonel Denning (SVO)
11 AM
Orienteering race 1:17:39 *** 4.81 km (16:08 / km) +198m 13:23 / km
ahr:124 max:150 spiked:9/10c shoes: 2017 Inov8 ArcticClaw 300
Brown course on the Doubling Gap map at Colonel Denning SP, 4.2 km, 165m climb. Temp was about 76 when we arrived and started, rising to low 80s when I finished. Humidity was a factor so it was draining to move through the woods.
When I checked results (no printouts available as the printer was balky today), I was 4th on brown, with the best time being around 65 minutes (65, 68, 73). Pretty clean on almost all of them although moving slowly.
3-4 was an angle-up-a-hill leg, and I was a bit low crossing the second reentrant, but it happened that my #6 control was near that one and I saw a flag so went close enough to confirm the number was actually my #6, and corrected my attack from there.
#7 was a slog, cross the valley and climb 11 contours on the other side to a reentrant, only to turn around and head back down for the next leg. I waded streams twice--once on the way to 3, and the other time near the dam where I didn't want climb to the dam or swing out wide to the road. A lady sitting and reading at the gazebo where the control flag was must have been amused.
Didn't always pace count which might have been helpful to confirm distances but did okay nevertheless. Enough other map information to navigate by.
Thanks to Rob Wilkison and SVO for another great training day.
When I checked results (no printouts available as the printer was balky today), I was 4th on brown, with the best time being around 65 minutes (65, 68, 73). Pretty clean on almost all of them although moving slowly.
3-4 was an angle-up-a-hill leg, and I was a bit low crossing the second reentrant, but it happened that my #6 control was near that one and I saw a flag so went close enough to confirm the number was actually my #6, and corrected my attack from there.
#7 was a slog, cross the valley and climb 11 contours on the other side to a reentrant, only to turn around and head back down for the next leg. I waded streams twice--once on the way to 3, and the other time near the dam where I didn't want climb to the dam or swing out wide to the road. A lady sitting and reading at the gazebo where the control flag was must have been amused.
Didn't always pace count which might have been helpful to confirm distances but did okay nevertheless. Enough other map information to navigate by.
Thanks to Rob Wilkison and SVO for another great training day.
Friday Jun 15, 2018 #
Yoga 50:00 [1]
All-over focus with almost constant movement....
Thursday Jun 14, 2018 #
11 AM
Walk/Jog (Dirt trails) 56:54 5.5 km (10:20 / km) +100m 9:29 / km
ahr:126 max:141 shoes: Sauc TriumphISO-silver/gr/blue
At Jacobsburg SP, from the shaded parking area near the Old Jacobsburg site.
I can't call this running because I took a lot of walking breaks, and slowed to get around muddy areas, but I did run when I could.
Upper 70s with a nice breeze in the open areas. I like Jacobsburg for warmer-weather running because a lot of the good trails are shaded.
I can't call this running because I took a lot of walking breaks, and slowed to get around muddy areas, but I did run when I could.
Upper 70s with a nice breeze in the open areas. I like Jacobsburg for warmer-weather running because a lot of the good trails are shaded.
Wednesday Jun 13, 2018 #
Event: DVOA Fort Washington
4 PM
Orienteering race 31:47 **** 2.9 km (10:58 / km) +77m 9:41 / km
ahr:141 max:156 spiked:12/22c shoes: Inov8 ORoc280-B 2013-10
Sprint 2 first, at Ft Washington, set by Greg and Karl Ahlswede. SL 2.1 km, 65 m climb (half of that on the leg to 17 after the microsprint).
It included a microsprint in the field near parking (first 16 controls) that included a butterfly with 2.5 wings. Sadly. I managed to miss which tree was at the center of the butterfly and punched multiple times at control 40 instead of control 34 (no wonder things seemed off...). Okay on the rest of it.
MP.
It included a microsprint in the field near parking (first 16 controls) that included a butterfly with 2.5 wings. Sadly. I managed to miss which tree was at the center of the butterfly and punched multiple times at control 40 instead of control 34 (no wonder things seemed off...). Okay on the rest of it.
MP.
5 PM
Orienteering 23:23 *** 2.16 km (10:49 / km) +34m 10:01 / km
ahr:140 max:157 spiked:8/9c shoes: Inov8 ORoc280-B 2013-10
Forgot to stop watch when I finished, so I adjusted time and distance.
Then I went out on sprint 1, 1.8 km, 45m climb
No major navigation troubles, except...I punched at the wrong control for #7. I saw a circle in the open area in the center of the map and mistakenly assumed I'd go to the same control I'd visited on the other sprint. Too bad it was the one on the building corner instead of veg corner.
MP again.
I'll blame the weather...hot and humid. :-)
Then I went out on sprint 1, 1.8 km, 45m climb
No major navigation troubles, except...I punched at the wrong control for #7. I saw a circle in the open area in the center of the map and mistakenly assumed I'd go to the same control I'd visited on the other sprint. Too bad it was the one on the building corner instead of veg corner.
MP again.
I'll blame the weather...hot and humid. :-)
Tuesday Jun 12, 2018 #
Yoga (Vinyasa) 50:00 [1]
Monday Jun 11, 2018 #
Yoga 50:00 [1]
Hip flexors and hamstrings
Sunday Jun 10, 2018 #
Event: QOC Cunningham Falls
Note
Painfully slow RouteGadget animation. (A lot of the slowness and jiggliness is due to trying to find routes through downfall, or climbing over logs.) I couldn't find a way to speed up the animation using this link.
11 AM
Walking warm up/down 21:23 1.24 km (17:16 / km) +167m 10:19 / km
ahr:129 max:138 shoes: Inov8 ORoc280-B 2013-10
Walk to start of Platformpalooza 2018 at Cunningham Falls SP in Maryland, set by Jon Torrance.
We'd driven through a downpour on the way where the temperature dipped into the upper 50s but it was back around 70 and not raining when we arrived at the park and registered. Weather looked like the rain would hold off the next few hours, perhaps letting us get around the course before returning. It was a bit buggy so I applied some bug spray and headed for the trail to climb to the start.
It started to rain lightly on the climb, then harder, and got heavy enough to create a stream and puddles on the trail. Then it thundered. And again. I vowed to head back if it happened again, but no such luck. ;-) HTFU training, to be sure. Finally reached the start.
A set of SAR folks who we'd seen some of near the pavilion were camped out near the start, a separate exercise from ours. They were also badasses.
We'd driven through a downpour on the way where the temperature dipped into the upper 50s but it was back around 70 and not raining when we arrived at the park and registered. Weather looked like the rain would hold off the next few hours, perhaps letting us get around the course before returning. It was a bit buggy so I applied some bug spray and headed for the trail to climb to the start.
It started to rain lightly on the climb, then harder, and got heavy enough to create a stream and puddles on the trail. Then it thundered. And again. I vowed to head back if it happened again, but no such luck. ;-) HTFU training, to be sure. Finally reached the start.
A set of SAR folks who we'd seen some of near the pavilion were camped out near the start, a separate exercise from ours. They were also badasses.
Orienteering race 2:34:58 **** 6.53 km (23:43 / km) +197m 20:37 / km
ahr:110 max:135 spiked:7/11c shoes: Inov8 ORoc280-B 2013-10
Brown course, SL 4.5 and 120m per the map. I marked the difficulty as "difficult" instead of "advanced" because of the additional challenge of rain on the map, my compass and my magnifier (and fogged glasses for part of it).
I knew this was going to be a compassing exercise so made sure to go slowly enough that I could keep track of where I was, at least some of the time. Fortunately the many downed trees with dirt rootballs were mapped and very useful. Unfortunately there were more downed trees than mapped, making travel more difficult than expected, so it was pretty slow going for me today.
I contoured and checked off various charcoal platforms and rootstocks along the way to 1 and felt better when I found it without much trouble. #2 was a bit trickier, as I crossed a creek bed long the way but I spotted the rootstocks before the control.
The leg from 2-3 was a straight line through the mountain laurel. I decided to navigate by arcing north of the line/green to where the slope got steeper, but wasn't pace counting here and was trying to navigate off vague features (like the larger solid medium green blotches for the laurel)...not sure how I actually found it but did find the white woods so that helped.
Found 4 okay after I hit the depressions uphill from it first. From 4-5, I attempted to go straight but keep getting pushed offline by downed trees; I did find a platform with bag 125 and attacked from there.
I do not know what a good plan was from 5-6 but I didn't execute mine well, missing the control by a bit and then searching uphill from it before relocating off the rootstock 3.5 contours uphill. Peggy, also heading for it, helped.
I think I crossed the stream to 7 too far uphill and didn't positively identify ditches, so ended uphill from my control at a rootstock (but didn't know which one). Found a platform, which wasn't mine, well WNW near a ditch, and navigated from there (I'll admit to asking a trio of ladies on the Orange course, who had that control, where it was on their map; I'd already been out 1.5 hours at that point and had a long way to go.
Okay to 8 though I probably crossed the stream at too physically difficult a spot (took some time to traverse the wiggly contour areas along the route). Then I still had a long leg, climbing and contouring and climbing some more (not quite a km, but maybe 850m; 75m climb in all). I again passed control 125 so knew where I was at that point, about halfway along the leg. Saw Francis H off and on along the way to 9 and to the finish but he was on a different course so I only used his presence to my advantage near controls (10 and 11).
At several points I was ready to head in (especially on the way to 3, where I decided if I hit #8--8 contours downhill--first I'd quit...but didn't) but finished the course. It even stopped raining for awhile between about 2 and 9 but then picked up again and poured from there on in, and for a good 15-20 minutes after I finished. Thank you to Amy for putting my splits printout in my map case so I didn't get it soaked. ;-)
Amazed to find out I was second finisher on the course...an hour 45 minutes after Boris, but hey, I finished.
I knew this was going to be a compassing exercise so made sure to go slowly enough that I could keep track of where I was, at least some of the time. Fortunately the many downed trees with dirt rootballs were mapped and very useful. Unfortunately there were more downed trees than mapped, making travel more difficult than expected, so it was pretty slow going for me today.
I contoured and checked off various charcoal platforms and rootstocks along the way to 1 and felt better when I found it without much trouble. #2 was a bit trickier, as I crossed a creek bed long the way but I spotted the rootstocks before the control.
The leg from 2-3 was a straight line through the mountain laurel. I decided to navigate by arcing north of the line/green to where the slope got steeper, but wasn't pace counting here and was trying to navigate off vague features (like the larger solid medium green blotches for the laurel)...not sure how I actually found it but did find the white woods so that helped.
Found 4 okay after I hit the depressions uphill from it first. From 4-5, I attempted to go straight but keep getting pushed offline by downed trees; I did find a platform with bag 125 and attacked from there.
I do not know what a good plan was from 5-6 but I didn't execute mine well, missing the control by a bit and then searching uphill from it before relocating off the rootstock 3.5 contours uphill. Peggy, also heading for it, helped.
I think I crossed the stream to 7 too far uphill and didn't positively identify ditches, so ended uphill from my control at a rootstock (but didn't know which one). Found a platform, which wasn't mine, well WNW near a ditch, and navigated from there (I'll admit to asking a trio of ladies on the Orange course, who had that control, where it was on their map; I'd already been out 1.5 hours at that point and had a long way to go.
Okay to 8 though I probably crossed the stream at too physically difficult a spot (took some time to traverse the wiggly contour areas along the route). Then I still had a long leg, climbing and contouring and climbing some more (not quite a km, but maybe 850m; 75m climb in all). I again passed control 125 so knew where I was at that point, about halfway along the leg. Saw Francis H off and on along the way to 9 and to the finish but he was on a different course so I only used his presence to my advantage near controls (10 and 11).
At several points I was ready to head in (especially on the way to 3, where I decided if I hit #8--8 contours downhill--first I'd quit...but didn't) but finished the course. It even stopped raining for awhile between about 2 and 9 but then picked up again and poured from there on in, and for a good 15-20 minutes after I finished. Thank you to Amy for putting my splits printout in my map case so I didn't get it soaked. ;-)
Amazed to find out I was second finisher on the course...an hour 45 minutes after Boris, but hey, I finished.
Friday Jun 8, 2018 #
Yoga 50:00 [1]
Balance and hip stabilization
Thursday Jun 7, 2018 #
11 AM
Walking 31:21 [2] 1.6 mi (19:36 / mi) +11m 19:12 / mi
shoes: Sauc TriumphISO-silver/gr/blue
Recovery walk on the walking path.
Wednesday Jun 6, 2018 #
6 PM
Running (dirt) warm up/down 6:23 0.74 km (8:38 / km) +2m 8:29 / km
ahr:134 max:147 shoes: Sauc TriumphISO-silver/gr/blue
Trying to loosen up right hip before race. Did a bit to of stretching, too.
7 PM
Running (dirt) race 40:37 4.75 km (8:33 / km) +99m 7:45 / km
ahr:158 max:166 shoes: Sauc TriumphISO-silver/gr/blue
Nominally a 5K trail run (Raptor Run to benefit Bucks Co Audubon Society); a bit short but that's okay with me...two loops on varied trails through the property at Honey Hollow. Temp was around 68 and partly cloudy so really nice for running.
Not a large turnout, but they handed out beer glasses for awards (3 deep in 10 year age groups) and had hotdogs, ice cream cups, beer (and other drinks) plus makings for s'mores after the race. Great work by all the volunteers who supported the race as course marshalls and cooking food.
I had noted one woman potentially in my age group, and she wasn't too far ahead of me through the first loop but gained more space the second time around, finishing a minute or so ahead (Glen said she was 39:xx). I was second...of two in F60+. ;-) 27th overall and I don't think there were very many more beyond 30 runners.
Fell after the 2.5 mi point, banging the top of my left knee...there's a bit of an egg there now...and the heel of my right hand, despite the bike gloves I was wearing as I do for O. I tend to catch a toe when I'm tired, and there were enough roots (and a few rocks) to make things interesting.
Not a large turnout, but they handed out beer glasses for awards (3 deep in 10 year age groups) and had hotdogs, ice cream cups, beer (and other drinks) plus makings for s'mores after the race. Great work by all the volunteers who supported the race as course marshalls and cooking food.
I had noted one woman potentially in my age group, and she wasn't too far ahead of me through the first loop but gained more space the second time around, finishing a minute or so ahead (Glen said she was 39:xx). I was second...of two in F60+. ;-) 27th overall and I don't think there were very many more beyond 30 runners.
Fell after the 2.5 mi point, banging the top of my left knee...there's a bit of an egg there now...and the heel of my right hand, despite the bike gloves I was wearing as I do for O. I tend to catch a toe when I'm tired, and there were enough roots (and a few rocks) to make things interesting.
Monday Jun 4, 2018 #
Yoga 50:00 [2]
Focus: hips. Lots of stretches with holds, plus some warrior 2s with holds. A bit intense. I have noticeable-to-me imbalances here.
5 PM
Walking 44:01 [3] 4.34 km (10:08 / km) +4m 10:05 / km
rhr:53 shoes: Sauc TriumphISO-silver/gr/blue
Around and in the "compound."
Out to the walking path to start, where I was soon overtaken by 4 residents on bicycles. Then did the Allegiant balloon, then a wonky figure 8 closer to the house to get more distance.
Out to the walking path to start, where I was soon overtaken by 4 residents on bicycles. Then did the Allegiant balloon, then a wonky figure 8 closer to the house to get more distance.
Sunday Jun 3, 2018 #
Note
Should note that on Friday I found an attached tick on the back of my left leg above knee, probably from the Wednesday sprints where I went through the tall grass at Hibernia the first time around (bonehead move). Watching...
Saturday Jun 2, 2018 #
9 AM
Orienteering race 22:41 *** 1.64 km (13:49 / km) +28m 12:44 / km
ahr:122 max:144 spiked:4/7c shoes: 2017 Inov8 ArcticClaw 300
Margaret Burke Short, take one. 1.4 km 25m
I was doing all the maps so chose just to do the short courses (yellow level) because I wasn't going to be able to do all the long ones and didn't want to mix it up (a fellow from ROC did that: three longs and two shorts). I've been on Cole Hill and Pinnacle and Switzkill before and vegetation was on the thicker side anyway.
Low 60s and foggy when we arrived around 8:30. Slowly, some regulars and even some older EMPO members came as well including Dylan Thies (formerly of Texas); kadley, Susie and Rick D from WCOC, pdady and Shawn from CNYO, Dave L, a Rochester club member (Don ?) and Jeremy Colgan (HVO), who won them all.
Had trouble locating the proper thicket (control was on a cairn overgrown with vegetation) for number 2 but saw someone exiting it. Managed to skip(!) control 4, just a short way down the trail from 3 (no wonder the leg to 5 seemed so long). When I returned I downloaded and Phil said I'd missed one. Glen was still out on the longer course, so it did it again, a bit faster, and visited the control I'd missed the first time through.
I was doing all the maps so chose just to do the short courses (yellow level) because I wasn't going to be able to do all the long ones and didn't want to mix it up (a fellow from ROC did that: three longs and two shorts). I've been on Cole Hill and Pinnacle and Switzkill before and vegetation was on the thicker side anyway.
Low 60s and foggy when we arrived around 8:30. Slowly, some regulars and even some older EMPO members came as well including Dylan Thies (formerly of Texas); kadley, Susie and Rick D from WCOC, pdady and Shawn from CNYO, Dave L, a Rochester club member (Don ?) and Jeremy Colgan (HVO), who won them all.
Had trouble locating the proper thicket (control was on a cairn overgrown with vegetation) for number 2 but saw someone exiting it. Managed to skip(!) control 4, just a short way down the trail from 3 (no wonder the leg to 5 seemed so long). When I returned I downloaded and Phil said I'd missed one. Glen was still out on the longer course, so it did it again, a bit faster, and visited the control I'd missed the first time through.
Orienteering race 16:56 1.51 km (11:12 / km) +26m 10:18 / km
ahr:136 max:146 spiked:7/7c shoes: 2017 Inov8 ArcticClaw 300
Margaret Burke Short, take two.
10 AM
Orienteering race 19:29 *** 1.63 km (11:59 / km) +60m 10:08 / km
ahr:130 max:151 spiked:6/6c shoes: 2017 Inov8 ArcticClaw 300
Camp Pinnacle Short 1.4 km 45m
Foggy when we arrived but could see enough to find the trails. ;-)
Thanks to Janet and David for manning the start/finish. After, went to investigate prairie warblers in field along entrance road.
Foggy when we arrived but could see enough to find the trails. ;-)
Thanks to Janet and David for manning the start/finish. After, went to investigate prairie warblers in field along entrance road.
11 AM
Orienteering race 18:21 *** 1.43 km (12:49 / km) +18m 12:03 / km
ahr:129 max:149 spiked:5/7c shoes: 2017 Inov8 ArcticClaw 300
Cole Hill Short. 1.2 km, 20m
Silly mistakes on an easy course. Thanks to Jason for manning start/finish!
Silly mistakes on an easy course. Thanks to Jason for manning start/finish!
12 PM
Orienteering race 25:35 *** 1.85 km (13:49 / km) +69m 11:39 / km
ahr:126 max:141 spiked:6/7c shoes: 2017 Inov8 ArcticClaw 300
Switzkill Short, 1.5 km, 50m
It was a climb all the way to 3; I found 4 okay, then I followed the wrong stone wall out of it and went much farther than necessary.... Phil showed a mispunch at 3 but I think the controls went to sleep quickly and I may not have waited long enough there.
Thanks to Cynthia and Sue who manned start/finish!
It was a climb all the way to 3; I found 4 okay, then I followed the wrong stone wall out of it and went much farther than necessary.... Phil showed a mispunch at 3 but I think the controls went to sleep quickly and I may not have waited long enough there.
Thanks to Cynthia and Sue who manned start/finish!
2 PM
Orienteering race 15:28 *** 1.25 km (12:19 / km) +21m 11:24 / km
ahr:128 max:144 spiked:6/7c shoes: 2017 Inov8 ArcticClaw 300
Foxenkill Flats Short at BKW School, 1.2 km, 15m
By the time we got here the sun was out and fog was long gone; I think I saw mid-70s on the car thermometer. A great day for orienteering!
I just couldn't put together a clean course today. I tried to not push the pace too hard because of the total distance; navigation was yellow-orange level but I managed to be confused by vegetation.
Phil again manned start/finish (as well as for Margaret Burke), and designed and set all the courses with some help from Sue. They then hosted a lot of folks on their back patio for beverages and snacks including pizza and dogs. All was very much appreciated!!!
By the time we got here the sun was out and fog was long gone; I think I saw mid-70s on the car thermometer. A great day for orienteering!
I just couldn't put together a clean course today. I tried to not push the pace too hard because of the total distance; navigation was yellow-orange level but I managed to be confused by vegetation.
Phil again manned start/finish (as well as for Margaret Burke), and designed and set all the courses with some help from Sue. They then hosted a lot of folks on their back patio for beverages and snacks including pizza and dogs. All was very much appreciated!!!
Friday Jun 1, 2018 #
Yoga 50:00 [1]
Upper back was today's focus