Training Log Archive: JanetTIn the 31 days ending Jul 31, 2008:
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Thursday Jul 31, 2008 #
Hiking long 2:35:23 [3] 6.95 mi (22:21 / mi)
shoes: Trail NB 706 9D # 1
YNP hike to Fairy Falls, a 100'+ high waterfall coming down the edge of a hill. Along the trail near a wet streambed we heard an odd repetitive sound; a short while later we encountered a woman headed the other way who asked, "Did you hear the sandhill cranes?" I guess we did.
After Fairy Falls, we continued on to Imperial Geyser, which was alternately colorful and bubbly.
Also on the agenda today: the Lower Geyser basin including Steamboat geyser, which was spouting about 20' or so (but isn't considered erupting until it's about 200'!), Great Fountain Geyser (which arrived just in time to see) and Fountain Paint Pots. Walked on boardwalks but didn't use FR to note distance.
After Fairy Falls, we continued on to Imperial Geyser, which was alternately colorful and bubbly.
Also on the agenda today: the Lower Geyser basin including Steamboat geyser, which was spouting about 20' or so (but isn't considered erupting until it's about 200'!), Great Fountain Geyser (which arrived just in time to see) and Fountain Paint Pots. Walked on boardwalks but didn't use FR to note distance.
Note
We also took a little detour off the trail to a viewpoint overlooking the Grand Prismatic Spring (the lower one which looks more like a peacock feather than the other, Excelsior Spring, which bubbles up 4000 gallons of hot water per hour!). It was pretty neat to see the various colors reflected in the steam rising above the spring.
Note
AOWN: Besides the sandhill cranes we heard, we saw a yellow-bellied marmot near the waterfall area.
Wednesday Jul 30, 2008 #
Hiking hills 1:24:37 [3] 2.44 mi (34:41 / mi)
shoes: Trail NB 706 9D # 1
Hike in Yellowstone National Park, from parking area near Gibbon Creek to Monument Geyser. Monument is a cone geyser (as opposed to a fountain geyser) about 8-10 feet tall, but was only steaming occasionally when we were there). Still, a nice hike to introduce us to YNP.
[Times/distances are from my Forerunner, which doesn't agree with Glen's.]
[Times/distances are from my Forerunner, which doesn't agree with Glen's.]
Note
Also walked on boardwalks around Norris Geyser Basin, not measured.
Tuesday Jul 29, 2008 #
Walking 30:00 [1]
shoes: Trail NB 706 9D # 1
Hiked trails around Craters of the Moon National Monument near Arco, Idaho (home of the first domestic nuclear power plant), including around some spatter cones and through lava tubes (both open- and closed-end caves). We didn't go in the one that's supposed to have ice and icy water puddles! Time is an estimate.
Monday Jul 28, 2008 #
Note
Walking around Salt Lake City, including most of Temple Square downtown. We flew into Denver en route to Yellowstone, and took a side trip to Utah because we'd never been there.
Walking 1:00:00 [1]
Walked around the Capitol and Temple Square in Salt Lake City, including a tour of the "garden" on top of the LDS Conference Center.
LDS mountain garden
Later in the day we drove to Antelope Island in the Great Salt Lake and took a "swim"/float in the lake, after a 10 minute trek across the wide beach from the beach house (presumably because the lake level is low)--good thing they have showers to wash off the salt (plus molts from the brine shrimp).
Salt residue
LDS mountain garden
Later in the day we drove to Antelope Island in the Great Salt Lake and took a "swim"/float in the lake, after a 10 minute trek across the wide beach from the beach house (presumably because the lake level is low)--good thing they have showers to wash off the salt (plus molts from the brine shrimp).
Salt residue
Friday Jul 25, 2008 #
Running (track) warm up/down 14:07 1.06 mi (13:19 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y
At the Ichabod Crane track. The supposedly 400-m track measures more than a quarter mile on my FR. I don't know whether my FR is incorrect, or the track is just long! I stayed right near the line on the inside of lane 1, the shortest distance you could go, and the FR alarmed 1/4 mile several meters before the "finish" line... who knows? (It'd take a measuring wheel on the track to find out for sure, but I don't own one...)
Anyway, warm up included two laps around the track (~1/2 mi) jogging, and cool down was the same distance, walking.
Warm, about 78 when I started, but drier than it has been (nice!). Too bad I delayed until mid-day; it would have been perfect at 9 or 10 am. :-)
Anyway, warm up included two laps around the track (~1/2 mi) jogging, and cool down was the same distance, walking.
Warm, about 78 when I started, but drier than it has been (nice!). Too bad I delayed until mid-day; it would have been perfect at 9 or 10 am. :-)
Running (track) 19:14 1.89 mi (10:11 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y
Intervals, 5 x 400, with 1/2 lap jog or walk between (I jogged the first rest lap, but walked the rest. It was hot and my legs felt tired). Aimed for ~2:15, what I did last time out.
2:12 (.26), 2:13 (.26), 2:13 (.27), 2:10 (.27), 2:13 (.26)
rests were 1:38, 1:53, 2:29, 2:13, ranging from .13-.15 on the FR (some back and forth to my water bottle included)
I'm pleased with the speed/consistency, and with being able to do 5 even though my hamstrings were a bit tight from yesterday's weeding. No way I could get myself to do a 6th one, though.
Now, if I could only lose some weight...
2:12 (.26), 2:13 (.26), 2:13 (.27), 2:10 (.27), 2:13 (.26)
rests were 1:38, 1:53, 2:29, 2:13, ranging from .13-.15 on the FR (some back and forth to my water bottle included)
I'm pleased with the speed/consistency, and with being able to do 5 even though my hamstrings were a bit tight from yesterday's weeding. No way I could get myself to do a 6th one, though.
Now, if I could only lose some weight...
Thursday Jul 24, 2008 #
Note
In between rain storms, I pulled weeds, so I could count this as stretching and strength, but I won't. I figured the rain we had gotten would have softened up the ground to let the weeds go (and it did, to a point). I don't do much weeding these days because it involves the classic "lady bending over in the garden" position because my knees won't let me kneel on them for more than 30 seconds (if that) ... and stretches the backs of my legs (hamstrings and calves), but that's probably a good thing. We'll see if I'm sore tomorrow.
Wednesday Jul 23, 2008 #
Exerc. Class 55:00 [1]
Ex. class in Chatham (no stepping). I could feel my legs from yesterday, but nothing hurt (at long as I avoided the step).
Tuesday Jul 22, 2008 #
Running (dirt) warm up/down 27:23 [3] 2.3 mi (11:54 / mi)
shoes: Trail NB 706 9D # 2
Ran at Schodack Island State Park, 14 miles west of here along the Hudson River (total cost, between $10-11 with a $6 entry fee and about 1.4 gallons of gas).
Warm up, 0.65 mi, 7:33 ; cool down 1.65 mi, 19:50.
80 and humid when I started; I figured I'd get a little bit of breeze off the river, plus the shaded trails.
Warm up, 0.65 mi, 7:33 ; cool down 1.65 mi, 19:50.
80 and humid when I started; I figured I'd get a little bit of breeze off the river, plus the shaded trails.
Running (dirt) tempo 15:32 [4] 1.51 mi (10:17 / mi)
shoes: Trail NB 706 9D # 2
Tempo run. I chose Schodack Island because it has shaded trails (good on a hot, humid day) and is basically flat.
Didn't get out soon enough to avoid the showers; it started raining about a mile into the tempo portion of my run and didn't stop until I was back at the parking lot. Felt good, except for not being able to see as well because I didn't have a hat/visor and my glasses were streaked. Not a problem, though.
A little slower than my targeted 10:13/mi, but not much.
Didn't get out soon enough to avoid the showers; it started raining about a mile into the tempo portion of my run and didn't stop until I was back at the parking lot. Felt good, except for not being able to see as well because I didn't have a hat/visor and my glasses were streaked. Not a problem, though.
A little slower than my targeted 10:13/mi, but not much.
Monday Jul 21, 2008 #
Exerc. Class 55:00 [1]
Ex. class in Chatham; good to be back after session break. Jen had trouble getting us to speak up and respond to her -- not unusual on a Monday morning. Even (maybe especially) when she talks about celebrities and In Touch magazine...
Sunday Jul 20, 2008 #
Running (dirt) long 1:05:00 [3] ** 4.15 mi (15:40 / mi)
shoes: Trail NB 706 9D # 1
Ran trails in Shenipsit State Forest in CT while Glen ran the Soapstone Assault. I had decided my knees wouldn't take the climbing and downhill pounding very well. Started off across the street from where all the action was, ran out and back about a mile or so, then crossed back and started in the opposite direction that the runners were taking (they were going counter-clockwise around the mountain) so I'd be able to get out of their way if need be. Wasn't sure of a turn in one case and ended up exploring a couple other trails that went off the intersection. I had a forest trail map and a copy of a topo of the trails/course from PG's log from a past race. A good workout despite leaving out all the climbs up to the top! :-)
After I was done running I drove the car from the start/parking area up to the parking lot near the top so Glen didn't have to walk down the road back to the car.
After I was done running I drove the car from the start/parking area up to the parking lot near the top so Glen didn't have to walk down the road back to the car.
Thursday Jul 17, 2008 #
Running (track) warm up/down 16:43 1.09 mi (15:20 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y
Warm up and cool down on the track at Ichabod Crane H.S. (Valatie, NY), 77 degrees and sunny, humidity rising though not as high as it could be.
Preparing (and cooling down from) 6 x 400 intervals. Warm up wasn't so bad, 6 minutes for ~0.5 mi, but I walked a lot of the cool down (e.g., the first half of it), 10:39 for ~0.5 mi.
Took time after the warm up 1/2 mi to stretch, something I don't normally do, but my right hip has been tight/bothering me for several days now; I need to do more of the stretching routine from exercise class (which is on session break this week). Right leg still bothered me some during intervals, but I ignored it for the most part.
Preparing (and cooling down from) 6 x 400 intervals. Warm up wasn't so bad, 6 minutes for ~0.5 mi, but I walked a lot of the cool down (e.g., the first half of it), 10:39 for ~0.5 mi.
Took time after the warm up 1/2 mi to stretch, something I don't normally do, but my right hip has been tight/bothering me for several days now; I need to do more of the stretching routine from exercise class (which is on session break this week). Right leg still bothered me some during intervals, but I ignored it for the most part.
Running (track) intervals 26:13 2.37 mi (11:04 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y
Intevals on the track, 6 x 400 (FR measured it at .26 mi in lane 1), ~ 2:15 pace. Intervals were: 2:14, 2:20, 2:16, 2:16, 2:18, 2:14; rests were generally 200 m (though the first one was 400m to check on where the "finish" line was), rests were generally about 2:00, though the first (400m) and last (between laps 5 and 6) were longer.
The last one felt difficult enough that I couldn't do any more, but I was happy I did one more than last week.
The last one felt difficult enough that I couldn't do any more, but I was happy I did one more than last week.
Wednesday Jul 16, 2008 #
Walking 20:29 [2] 1.34 mi (15:17 / mi)
shoes: Saucony Shadow 6000 8.5 #2
Walked to the P.O. to mail bills; 74 degrees, no breeze, clear sky. Worked up a sweat anyway.
Tuesday Jul 15, 2008 #
Running (paved) hills 42:47 [3] 3.6 mi (11:53 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y
Road run to loosen up the legs (also because I didn't want to drive to a trail). Legs felt trashed after the 1st mile, but I persevered, albeit at a slow pace. Rolling hills; gradual uphill for the first mile (and thus downhill most of the way back) but ups and downs in between. Temp of 80 and 'dry' air felt good; we're due for another 'heat wave', though.
Note
Run was up Albany Tpk (via Syring) to the edge of the big field at the farm. I did not do negative splits (as Glen sometimes does); I guess I was just too tired -- 21:19 out / 21:28 back.
Saturday Jul 12, 2008 #
Orienteering long (Rogaine 6-hour) 5:51:00 [2] 15.0 km (23:24 / km) +700m 18:58 / km
shoes: Trail NB 706 9D # 1
(Paraphrased from Glen's log, with a few minor changes:)
CNYO Rogaine on Hammond Hill (and Yellow Barn and Robinson Hollow SF). 6 hours as team "Ramble On" with Glen. The straight line distance we covered was about 15km with about 700m of climb. Actual hiking distance was just over 12 miles. Scored 626 points (out of ~2544 possible), visiting 11 controls (missed on a 25-pointer which might have been mis-hung). This satisfied our plan to try to score close to 1/4 of the total points available (given that we were out 1/4 of the time)--good strategies at work this year, especially since we only jogged about 10 minutes total and then only on trails going downhill.
Woods were thick in places, some of the trails were a bit flaky, and a few controls were "bag in the woods", but at least in the center of what was circled. A hot day but quite bearable in the woods and with a slight breeze, better than expected. Thanks to the CNYO crew for putting on a fun event.
CNYO Rogaine on Hammond Hill (and Yellow Barn and Robinson Hollow SF). 6 hours as team "Ramble On" with Glen. The straight line distance we covered was about 15km with about 700m of climb. Actual hiking distance was just over 12 miles. Scored 626 points (out of ~2544 possible), visiting 11 controls (missed on a 25-pointer which might have been mis-hung). This satisfied our plan to try to score close to 1/4 of the total points available (given that we were out 1/4 of the time)--good strategies at work this year, especially since we only jogged about 10 minutes total and then only on trails going downhill.
Woods were thick in places, some of the trails were a bit flaky, and a few controls were "bag in the woods", but at least in the center of what was circled. A hot day but quite bearable in the woods and with a slight breeze, better than expected. Thanks to the CNYO crew for putting on a fun event.
Note
Route (chosen to maximize points in the distance we thought we could cover):
48 - 60 - 65 - 72 - 66 - 70 - (missed 25!) - 69 - 27 - 75 - 46 - 28 - in
(PG has posted the map in his log)
We still think 25 might have been placed wrong, or at least deep enough in vegetation to make it hard to see either from the road or 20' into the woods. I remember making the comment to Glen that 25 would probably be easier to find at night.
48 - 60 - 65 - 72 - 66 - 70 - (missed 25!) - 69 - 27 - 75 - 46 - 28 - in
(PG has posted the map in his log)
We still think 25 might have been placed wrong, or at least deep enough in vegetation to make it hard to see either from the road or 20' into the woods. I remember making the comment to Glen that 25 would probably be easier to find at night.
Note
Results are posted. You can tell how we maximized points per control -- it was nice of Pete and Shawn to concentrate a lot of 60 and 70 pointers in one region, hilly though it was, reachable on a 12 mile loop. :-)
Friday Jul 11, 2008 #
Note
Picked my 4th or 5th batch of black raspberries from the vines around our mowed yard (yeah, they kinda catch on you while you're mowing, but the berries are worth it). Glen has picked a couple of batches, too, and they're still producing! Maybe we'll take some for the Rogaine organizers.
Too bad not many CNYOers read AP. :-) Or if they do, they do it stealthily.
Too bad not many CNYOers read AP. :-) Or if they do, they do it stealthily.
Thursday Jul 10, 2008 #
Running (track) warm up/down 9:20 [3] 0.86 mi (10:51 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y
On the outdoor track at Ichabod Crane Central Schools' campus. When I arrived (about 1/2 hour after I'd planned, due to wanting to consult AP about my pace for intervals), there were just two women walking on the inside lanes, but some kids and counselors were gathered near the refreshment stand (not open).
Running (track) intervals 19:23 2.01 mi (9:39 / mi)
shoes: Saucony Shadow 6000 8.5 #4-Y
Track intervals, 5 x 400m with ~200 in between. At least that was the plan, but the youth group made it more complicated by using most of the inside lanes for relay races. Fortunately they didn't chase me off completely, allowing me to lope around in lane 8 of the relatively new, rubberized surface track (nice and springy). If I'd done full lap recoveries instead of trying to guess where 200 was, I would have been more exact.
Anyway, the plan was to aim for ~2:21/400m which is where the Vdot/paces calculation tell me to work out based on my last race. My interval laps varied from .26mi to .28mi (415-450 m, from the FR; the longer ones were the 2nd and 4th laps) and the times were: 2:15, 2:18, 2:15, 2:26; 2:16, with half-lap recoveries (about 2:00 each; FR measured them at around 270m) in between. I didn't really feel like I could do another one (at least, not with the temperature rising and the congestion on the lanes), so a good workout.
Gorgeous morning, low 70's with low humidity (compared with the past few days!), almost as nice as Laramie in August.
Anyway, the plan was to aim for ~2:21/400m which is where the Vdot/paces calculation tell me to work out based on my last race. My interval laps varied from .26mi to .28mi (415-450 m, from the FR; the longer ones were the 2nd and 4th laps) and the times were: 2:15, 2:18, 2:15, 2:26; 2:16, with half-lap recoveries (about 2:00 each; FR measured them at around 270m) in between. I didn't really feel like I could do another one (at least, not with the temperature rising and the congestion on the lanes), so a good workout.
Gorgeous morning, low 70's with low humidity (compared with the past few days!), almost as nice as Laramie in August.
Wednesday Jul 9, 2008 #
Exerc. Class 55:00 [1]
Again, ex. class with no step. I could go to the Tue-Thur class which doesn't do step, but it's a different mix of people (with some overlap) and I'm used to my Mon-Wed schedule. So I've been the only one without a step. Stupid knees.
Good mix of aerobics, "step" and strength, with 3 planks thown in as part of the ab workout. Stretching felt wonderful, as always.
Good mix of aerobics, "step" and strength, with 3 planks thown in as part of the ab workout. Stretching felt wonderful, as always.
Tuesday Jul 8, 2008 #
Note
(rest day)
Quads are sore today for some reason. Don't know if it was the hills yesterday or the "bridge" poses at the exercise class... In any case, I'm taking a day off.
Monday Jul 7, 2008 #
Running (dirt) hills 51:49 [3] 3.15 mi (16:27 / mi)
shoes: Trail NB 706 9D # 2
Hand Hollow East, plus a "balloon" on West, starting from the old farmhouse on CR 9.
I really admire Glen for being able to run up this entire hill; I had to keep taking walking breaks, but I was able to continue "jogging" when the hill flattened out some. Climbed to the pond, then jogged down the old road to the east (not in HH) as far as a opening in a field, then back up and returned to the parking lot. Only ~ 40 minutes so I went to check out the new loop trail on the western part of the conservancy. Finally stopped to walk back about 1/3 mile from the car.
AOWN: On the way up the first hill, I startled 5 turkeys (maybe a 6th, too?) in the roadway (it's an old jeep trail that leads to a pond at the top of the hill), which flew off into the trees. Then on the way down the other roadway, I was startled by movement which at first I thought was a large dog but then realized was a BEAR! Fortunately, it was about 30' away from me, and moved away from the road. It looked like it stopped (trying to hide? :-> ) next to a tree and looked around a bit before moving on. After continuing and turning around I looked again for the bear but he/she was gone; however, I flushed another turkey near the pond! Finally, on the West side near a creek I startled a heron who was probably fishing for the 3 "little ones" (okay, they're almost full grown from what I could tell with binoculars which I had the foresight to take along) on the nest in the pond near the parking area.
After startling the heron, I met 2 ladies on the trail who were investigating a large (2" long) insect, which I have a suspicion is a locust; small wings coming from the thorax, and a large segmented tail end. I didn't get a good look at the head. I think that was enough nature for one day.
I really admire Glen for being able to run up this entire hill; I had to keep taking walking breaks, but I was able to continue "jogging" when the hill flattened out some. Climbed to the pond, then jogged down the old road to the east (not in HH) as far as a opening in a field, then back up and returned to the parking lot. Only ~ 40 minutes so I went to check out the new loop trail on the western part of the conservancy. Finally stopped to walk back about 1/3 mile from the car.
AOWN: On the way up the first hill, I startled 5 turkeys (maybe a 6th, too?) in the roadway (it's an old jeep trail that leads to a pond at the top of the hill), which flew off into the trees. Then on the way down the other roadway, I was startled by movement which at first I thought was a large dog but then realized was a BEAR! Fortunately, it was about 30' away from me, and moved away from the road. It looked like it stopped (trying to hide? :-> ) next to a tree and looked around a bit before moving on. After continuing and turning around I looked again for the bear but he/she was gone; however, I flushed another turkey near the pond! Finally, on the West side near a creek I startled a heron who was probably fishing for the 3 "little ones" (okay, they're almost full grown from what I could tell with binoculars which I had the foresight to take along) on the nest in the pond near the parking area.
After startling the heron, I met 2 ladies on the trail who were investigating a large (2" long) insect, which I have a suspicion is a locust; small wings coming from the thorax, and a large segmented tail end. I didn't get a good look at the head. I think that was enough nature for one day.
Walking warm up/down 6:24 [1] 0.36 mi (17:47 / mi)
shoes: Trail NB 706 9D # 2
Cool down walk (through the field part of the "balloon" and back to the car).
No more nature excitement. As I cooled down standing under a tree near the lower pond, I watched the young herons on their nest; the parent never came back to feed them before I decided to leave.
No more nature excitement. As I cooled down standing under a tree near the lower pond, I watched the young herons on their nest; the parent never came back to feed them before I decided to leave.
Note
Temperatures were in the low 80's when I ran, but the humidity was lower than it could have been. More sunny places than I would have liked.
Exerc. Class 55:00 [1]
Forgot to also log the exercise class I went to. Intensity is down to 1 because I didn't use a step. :-( Knees have been creaky lately.
Note: Saw a news segment tonight about the 40 year old swimmer Darra Torres who qualified for the Olympics, which showed all the stretching/massaging she goes through every day including hired stretchers who twist her knees! I can't even imagine my knees bending like that anymore.
Note: Saw a news segment tonight about the 40 year old swimmer Darra Torres who qualified for the Olympics, which showed all the stretching/massaging she goes through every day including hired stretchers who twist her knees! I can't even imagine my knees bending like that anymore.
Friday Jul 4, 2008 #
Running (dirt) 38:26 [3] 3.01 mi (12:46 / mi)
shoes: Trail NB 706 9D # 2
Ran on the nature trail at the Peninsula resort/condos in southern Delaware, early enough in the morning that it wasn't too hot, though it was on the humid side. Flat trail through pine woods, some small roots to avoid as well as little toads (~1" long) which kept jumping out of my way (I hope!).
Thursday Jul 3, 2008 #
Note
In Delaware to visit my family at my parents' vacation cottage on the Indian River.
Went to the beach in Rehoboth, DE and was in the 68 F water for 20-30 minutes, plus spent maybe 20 minutes walking on the beach itself, but nothing too strenuous. The air temperature was in the mid-90's, so the cold water actually felt pretty good once the feet adjusted. No jellyfish there, which have been seen in the past.
This is my one "day at the beach" this year, I think.
Went to the beach in Rehoboth, DE and was in the 68 F water for 20-30 minutes, plus spent maybe 20 minutes walking on the beach itself, but nothing too strenuous. The air temperature was in the mid-90's, so the cold water actually felt pretty good once the feet adjusted. No jellyfish there, which have been seen in the past.
This is my one "day at the beach" this year, I think.
Wednesday Jul 2, 2008 #
Running (paved) tempo 28:24 2.6 mi (10:55 / mi)
shoes: Trail NB 706 9D # 2
Running on roads in New Holland, PA; 0.6 mi warm-up, then 1.4 mi tempo run ~10:16 min pace; 0.6 mi cool-down. Then walked for ~ 4 min, 0.2 mi, as a final cool-down.
Tuesday Jul 1, 2008 #
Walking 49:06 [2] 3.07 mi (16:00 / mi)
shoes: Saucony Shadow 6000 8.5 #1
Walking in New Holland, visiting the in-laws for a couple of days. Humidity was down some from last weekend but it was still on the warm side (low 80's) and I didn't feel like running.