Training Log Archive: JanetTIn the 31 days ending Jul 31, 2010:
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| 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 | Tu | We | Th | Fr | Sa | |||||||||||||||||||||||
Saturday Jul 31, 2010 #
10 AM
Walking hills 54:30 [2] 3.6 mi (15:08 / mi)
slept:7.0 shoes: Saucony Shadow 6000 8.5 # 5
Malden Bridge church loop (clockwise--fractionally longer) plus added on Albany Tpk/Syring Rd.
10 minutes to the PO (.67 mi) to mail a couple of things, then I just kept on going. Didn't wear FR so no track.
10 minutes to the PO (.67 mi) to mail a couple of things, then I just kept on going. Didn't wear FR so no track.
4 PM
Note
We're not doing the CNYO Rogaine this year, but it sure is a nice weekend for it!
A-meet planning (course design, especially) takes precedence right now.
A-meet planning (course design, especially) takes precedence right now.
Wednesday Jul 28, 2010 #
9 AM
Exerc. Class 50:00 [1]
slept:7.5
New session in Chatham. Big class!
Monday Jul 26, 2010 #
11 AM
Walking (Beach) 20:00 [1]
After a short swim in the ocean, walked on the beach (to the edge of the next town/about 1/2 mile, maybe?) and back, before cheesesteaks at Grotto for lunch. More swimming after lunch, good for arm and leg strength. Waves weren't challenging this year (we usually only get there one day/year, so every time's an adventure--I love being by the ocean).
We were at Rehoboth Beach in Delaware. Why Delaware? Because my parents have a cottage about 1/2 hour inland from the beach. Not much in the way of Internet, though. ;-)
We were at Rehoboth Beach in Delaware. Why Delaware? Because my parents have a cottage about 1/2 hour inland from the beach. Not much in the way of Internet, though. ;-)
Friday Jul 23, 2010 #
10 AM
Running (paved) 46:35 [3] 4.4 mi (10:35 / mi) +95m 9:55 / mi
slept:7.5 shoes: Trail NB 706 9D # 1
RT Blass loop near home, same run that Glen did yesterday. Upper 60s and light rain the whole time (which felt really good). Did not carry water which I would normally do at this temp, and I survived okay. Legs felt good some of the time, okay the rest (springy up the short driveway which is a nice feeling too). Tried to concentrate on posture (thank you, Pilates!) to improve form.
Only 0.75 mi of this loop is dirt/gravel roads, so I don't run it much anymore; hips and knees don't like the hard running and the inclined edges. But I wanted a run close to home.
Last 4 minutes / 140m on FR track was cool down, walking and stretching in the driveway. (I thought I had stopped my watch, but apparently not!)
[note: modified the length. Glen has measured this many times and says it's 4.4 miles. My FR oftenmeasures short compared to his--don't know if it's faulty software or just a dud watch.]
Discoveries: Many robins, a bright-yellow goldfinch, a smushed frog (actually 2--one small and one about 3" long before being run over), a snake skin (also smushed), and two red-tailed hawks
Only 0.75 mi of this loop is dirt/gravel roads, so I don't run it much anymore; hips and knees don't like the hard running and the inclined edges. But I wanted a run close to home.
Last 4 minutes / 140m on FR track was cool down, walking and stretching in the driveway. (I thought I had stopped my watch, but apparently not!)
[note: modified the length. Glen has measured this many times and says it's 4.4 miles. My FR oftenmeasures short compared to his--don't know if it's faulty software or just a dud watch.]
Discoveries: Many robins, a bright-yellow goldfinch, a smushed frog (actually 2--one small and one about 3" long before being run over), a snake skin (also smushed), and two red-tailed hawks
Wednesday Jul 21, 2010 #
9 AM
Walking 24:00 [1] 1.4 mi (17:09 / mi)
On the way to the mailbox it felt so nice outside (sunny and quiet, only heard bugs and birds) that I decided to go all the way to the bridge in our hamlet (in my Birkies, to see if they were working again as Glen noted yesterday), and back.
Once I got beyond the mailbox (~0.2mi) there were more cars, but it was still nice. And they were working at the bridge, removing trees and shrubs that have grown up in the past 2 years which could restrict their access to repair the bridge's sub-structure damaged in spring floods of 2008.
Birkenstock sandals gave my legs a good workout, at least. :-)
Once I got beyond the mailbox (~0.2mi) there were more cars, but it was still nice. And they were working at the bridge, removing trees and shrubs that have grown up in the past 2 years which could restrict their access to repair the bridge's sub-structure damaged in spring floods of 2008.
Birkenstock sandals gave my legs a good workout, at least. :-)
Tuesday Jul 20, 2010 #
10 AM
Pilates class 55:00 [1]
At the Y, using weights. For some reason Pilates-100 seemed haws (it hadn't been before) and I tired quickly on a couple others. Otherwise felt strong and enjoyed it as always and love the results.
11 AM
Running (treadmill) warm up/down 8:52 [3] 0.75 mi (11:49 / mi)
slept:8.0 shoes: Saucony Shadow 6000 8.5 # 3
Warm up for intervals on indoor track, next to a young woman running at 7.0-7.2 mph... Felt just a vague sensation of stomach unease, which came back on way to car after, but I think it's just the heat/humidity. (breakfast at 8 am)
Running (track) intervals (indoor) 19:59 1.78 mi (11:14 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
5 x 345m on indoor track, where it wasn't quite as cool as I could have wanted, but the breeze of running was better than the treadmill. Recoveries were ~230m-- 1st one at a jog, rest at a walk. Remembered to keep body forward and lean into turns, and happy with my splits.
1:57-1:56-1:54-1:55-1:57 (rec'y: 1:44-2:03-2:08-2:03-2:22)
1:57-1:56-1:54-1:55-1:57 (rec'y: 1:44-2:03-2:08-2:03-2:22)
Walking warm up/down (Track) 8:03 [2] 0.5 mi (16:06 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Monday Jul 19, 2010 #
9 AM
Exerc. Class 55:00 [1]
Make-up day in Chatham. Large class, 17 students. There are only 17 steps available; instructor led class without one. Some newbies in the front row were fun to watch (I try to hang out in the back).
Sunday Jul 18, 2010 #
10 AM
Hiking hills 3:00:00 [2] 4.8 mi (37:30 / mi) +285m 31:40 / mi
shoes: Trail NB 706 9D # 2
Hiked at Moreau, northeast part, while Glen field-checked for October's meet.
Found a 'new' trail on the park's latest posted map to ascend to the plateau and it's the most reasonable one I've been on there. We departed the parking area the same time as 3 guys on mountain bikes; saw them at one junction, and reached the viewpoint just before them. ;-) Then they went on their way, and we went off-trail. I explored and took pictures and got lost but found the trails when I needed them. Super, open woods in that section, even in mid-summer.
Trail that I took down the hill (different than the one up) was a bit steeper and required careful footing.
[Tue 7/20 -- added GPS track; visible to me only--sorry!]
Found a 'new' trail on the park's latest posted map to ascend to the plateau and it's the most reasonable one I've been on there. We departed the parking area the same time as 3 guys on mountain bikes; saw them at one junction, and reached the viewpoint just before them. ;-) Then they went on their way, and we went off-trail. I explored and took pictures and got lost but found the trails when I needed them. Super, open woods in that section, even in mid-summer.
Trail that I took down the hill (different than the one up) was a bit steeper and required careful footing.
[Tue 7/20 -- added GPS track; visible to me only--sorry!]
Friday Jul 16, 2010 #
2 PM
Note
Yuck. Just looked at AP's weather data for my location.
Temperature 89F. Feels like 96F.
So thankful for fans!
Temperature 89F. Feels like 96F.
So thankful for fans!
Thursday Jul 15, 2010 #
10 AM
Pilates class 55:00 [1]
Yay, Mary was back! If it was Kendra again I was going to skip it and do something else (machines, maybe; or try an Expresso bike tour...) before my run.
11 AM
Running (treadmill) 27:48 [3] 2.5 mi (11:07 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
While listening to a Wait, Wait episode from mid-June.
Wednesday Jul 14, 2010 #
Note
(rest day)
Taking it easy--back into full swing tomorrow, I hope.
Tuesday Jul 13, 2010 #
10 AM
Pilates class 55:00 [1]
At the Y, but Mary wasn't there. Instead, it was the dreaded Kendra (a tiny bundle of muscle, not as much personality, and a bit of a glint in her eye as she tries to bend and pull us in ways that we can't all go). Mary focuses on breathing (part of the Pilates philosophy), whereas Kendra just wants to get it done.
Still, a good workout. :-)
Still, a good workout. :-)
11 AM
Walking hills (treadmill) 35:20 2.28 mi (15:30 / mi)
shoes: Saucony Shadow 6000 8.5 # 3
Two miles, raising the incline from 0.5 % to 6 %, then a 5 minute cooldown.
Monday Jul 12, 2010 #
9 AM
Exerc. Class 55:00 [1]
Back to Chatham, where I was welcomed like a long-lost friend. :-) We do tend to keep track of each other.
Good easy session despite air conditioning. Weight (5 and 8 lbs) routines were hard because I haven't done them in over 2 weeks.
Good easy session despite air conditioning. Weight (5 and 8 lbs) routines were hard because I haven't done them in over 2 weeks.
Friday Jul 9, 2010 #
Event: Barebones 2010
Note
No more hiking -- today's a travel day, driving from Golden back to Spokane. One lane roads with lots of pokey drivers... Good thing there wasn't much of a backup at the border.
Only thing that kept me sane was the promise of one more dinner at the Steam Plant Grill in downtown Spokane. ;-) Great food and nice beer (we recommend the British ale if you like a medium bodied draft...).
Only thing that kept me sane was the promise of one more dinner at the Steam Plant Grill in downtown Spokane. ;-) Great food and nice beer (we recommend the British ale if you like a medium bodied draft...).
Thursday Jul 8, 2010 #
12 PM
Hiking hills 2:47:26 9.14 km (18:20 / km) +283m 15:52 / km
shoes: Trail NB 706 9D # 2
Hiked in Yoho National Park (BC) from Emerald Lake to Emerald Basin. Warm-to-hot and sunny; more climb than I was expecting, but not more than I could handle (my limitation is one knee which gets short but sharp pains on certain climbing/stepping moves; I compensated by leading with the other). Could see the glacier(s) in President's Pass between President Mtn. and Vice President, across from Burgess Mtn (Burgess shale being best known for hosting a lot of fossils...). And the waterfalls coming off that glacier and another snowpack were pretty impressive.
Glen's FR measured about 200 m longer; mine lost satellites twice, once for an extended time (5-10 min).
Glen's FR measured about 200 m longer; mine lost satellites twice, once for an extended time (5-10 min).
3 PM
Hiking hills 38:26 1.61 km (23:51 / km) +156m 16:04 / km
shoes: Trail NB 706 9D # 2
We hadn't had enough. :-) There was a sign to Hamilton Falls -- 0.7 km from the end of the parking area. We were expecting a fairly easy hike and were surprised when we started heading up the hill (again). Interesting falls (we could only see about 1/2 of it as the top portion was behind a chunk of rock that the water was cutting into), but I don't think I'd go a second time.
Knees very tired, but not sore.
Knees very tired, but not sore.
Wednesday Jul 7, 2010 #
11 AM
Hiking 2:30:00 [1] 7.0 km (21:26 / km) +100m 20:00 / km
shoes: Trail NB 706 9D # 2
A bunch of little hikes/walks in Glacier Nat'l Park/Canada and Revelstoke Nat'l Park between Golden and Revelstoke, BC.
Temps were in the upper 70s to low 80s for most; low 70s at Mt Revelstoke.
Railway loop trail; Rock Garden; Skunk Cabbage; Old Cedar Grove; Mt Revelstoke fire tower (after driving 23 km up a switchback-y road that reminded me a bit of the road up to Pikes Peak except it's paved.
Dinner in Revelstoke at Bad Paul's Roadhouse Grill -- good local draft beers. Oh, and good food, too. ;-)
Then back through the pass to Golden, arriving around 10:30 pm while it was still light out. Amazing.
Temps were in the upper 70s to low 80s for most; low 70s at Mt Revelstoke.
Railway loop trail; Rock Garden; Skunk Cabbage; Old Cedar Grove; Mt Revelstoke fire tower (after driving 23 km up a switchback-y road that reminded me a bit of the road up to Pikes Peak except it's paved.
Dinner in Revelstoke at Bad Paul's Roadhouse Grill -- good local draft beers. Oh, and good food, too. ;-)
Then back through the pass to Golden, arriving around 10:30 pm while it was still light out. Amazing.
Tuesday Jul 6, 2010 #
10 AM
Orienteering (Shadowing) 2:30:00 [1] **
shoes: Trail NB 706 9D # 2
At the site of the NA long courses.
Worked with two youngsters in the morning on following a line-O; afternoon was another course one level above what they did over the weekend. It was warmer than yesterday.
Alison is very interested in nature and very observant (not so much for orienteering, but that will come--she's only 8) and was always pointing out small bugs she saw. One was a yellow spider with red stripes which I'll have to look up!
Worked with two youngsters in the morning on following a line-O; afternoon was another course one level above what they did over the weekend. It was warmer than yesterday.
Alison is very interested in nature and very observant (not so much for orienteering, but that will come--she's only 8) and was always pointing out small bugs she saw. One was a yellow spider with red stripes which I'll have to look up!
Monday Jul 5, 2010 #
11 AM
Orienteering 1:10:00 [1]
shoes: Trail NB 706 9D # 2
Junior camp coaching at Double Duck Flats, working with 2 youngsters (8 and 9 years old) on skills they need. The 9 year old, Isaac, was pretty conversant with most skills at the beginner level and even some compassing as well; the 8 year old, Alison, still needs to work on some areas like keeping the map oriented, folding the map along the line of travel, etc. (and spend more time focusing, but it's difficult at her age -- she was very chatty, and entertained the 9 year old most of the time). :-)
This was the morning session; then we stopped for lunch before doing a course (one level above where they normally compete).
This was the morning session; then we stopped for lunch before doing a course (one level above where they normally compete).
1 PM
Orienteering 55:00 [1]
shoes: Trail NB 706 9D # 2
Shadowing Alison (and keeping an eye on Isaac who was working well on his own) on the advanced beginner course, reminding her to plan her route, look for catching features (though I didn't call them that) so she didn't go flying past the control, and coaching her through a little bit of relocating. They were fascinated with a small chipmunk near one of the "control" points, a couple of wrecked cars.
Did a review of IOF symbols with Alison afterwards, including explaining what a spur is.
More tomorrow.
Did a review of IOF symbols with Alison afterwards, including explaining what a spur is.
More tomorrow.
Sunday Jul 4, 2010 #
11 AM
Orienteering race (Sprint) 14:27 [5] *** 1.7 km (8:30 / km) +30m 7:49 / km
spiked:7/10c shoes: Trail NB 706 9D # 2
NA sprint at College of the Rockies in Cranbrook; start and finish on the track. Eighth again; a minute out of 2nd place and a second behind 7th.
Except for the middle I've been pretty happy with my results this weekend. Decent per k times, too, largely due to nice footing, no significant climbs, and open woods for the most part; I don't move that fast in Harriman!
EDIT: added track... FR=1.93 km
Except for the middle I've been pretty happy with my results this weekend. Decent per k times, too, largely due to nice footing, no significant climbs, and open woods for the most part; I don't move that fast in Harriman!
EDIT: added track... FR=1.93 km
Saturday Jul 3, 2010 #
10 AM
Orienteering race (long) 56:48 [4] *** 4.6 km (12:21 / km) +175m 10:22 / km
spiked:10/11c shoes: Jala Jukola Spider 6 #3
NA Champs Long at Double Duck Flats East, Cranbrook, BC
Earlier start than yesterday; still cool but not as showery at the start and the sun peeked out a few times while we were hanging around the finish.
Much better run than yesterday, though still a bobble halfway through the course at 5, a vegetation edge. I stopped at the right distance when things weren't matching up, and went back (S) towards a trail. Relocated off a cliff on the end of a narrow steep hill. Lost about 2 min or so (Debbie N. was 1:58; I was 4:14). Some sloppiness near the end but I was trying to race Linda Kohn who had a 4 min error on 5 (she had started 4 min ahed of me and was coming in to punch 5 as I left it). We were pretty evenly matched for the subsequent legs, but I outran her to the finish.
Winning time in W55 was 41:22 min by Natalia D.! PG (M65, same course) ran about 40 min. After Natalia there was an Australian (5th overall) and several Canadians ahead of me. EDITED: With no errors, I think I would only have moved up one place; 8th overall, 7th NA.
FR - 5.787 km, 146 m climb
Earlier start than yesterday; still cool but not as showery at the start and the sun peeked out a few times while we were hanging around the finish.
Much better run than yesterday, though still a bobble halfway through the course at 5, a vegetation edge. I stopped at the right distance when things weren't matching up, and went back (S) towards a trail. Relocated off a cliff on the end of a narrow steep hill. Lost about 2 min or so (Debbie N. was 1:58; I was 4:14). Some sloppiness near the end but I was trying to race Linda Kohn who had a 4 min error on 5 (she had started 4 min ahed of me and was coming in to punch 5 as I left it). We were pretty evenly matched for the subsequent legs, but I outran her to the finish.
Winning time in W55 was 41:22 min by Natalia D.! PG (M65, same course) ran about 40 min. After Natalia there was an Australian (5th overall) and several Canadians ahead of me. EDITED: With no errors, I think I would only have moved up one place; 8th overall, 7th NA.
FR - 5.787 km, 146 m climb
Friday Jul 2, 2010 #
Note
Glacier Nat'l Park note (6/30): Forgot to mention the grizzly bear we could watch (from a good distance!) from the lounge at the hotel before dinner, on the hillside well across the road! Some folks in cars stopped along the road but I'm glad I wasn't that close!
1 PM
Orienteering race 42:25 [4] *** 2.7 km (15:43 / km) +95m 13:22 / km
spiked:8/11c shoes: Jala Jukola Spider 6 #3
NA Middle at Double Duck Flats near Cranbrook, BC
W55/M65, course 5 (2.7 km, 95 m climb, 11 controls)
Started off okay (correct bearing, etc. to 1, questioning myself just at the end but found it fine), then headed off to the trail that took me towards 3.... 2 was on the line from 1 to 3 and in an area of detail, and I suppose I was going too fast to notice until I got 150 m past it. Lost about 1:30 there.
Some others have noted that the purple used for "overprinting" the courses is close to the color of the brown contour lines. It certainly doesn't stand out as much as it could.
I definitely should have been more careful on the next leg. Need to add "estimate distance/time" to my list of skills to call on, as I ran WAY past my attackpoint down an indistinct trail, and ended up at the more major trail, a good 350 m NW of my control. A good 8 minute error, estimated from others' splits and my GPS track.
To 4 and 5 were fine (though again, 4 was on the line to 5), then I left 5 (water control at which a "lost" woman wanted to know where she was) and again wasn't careful in the rock detail. Good decision was to bail back out towards the trail I'd crossed rather than waste time searching cliffs. Hit the corner of the ditch/dirt pile feature and reattacked; lost 2 minutes on 6. Last 5 were easy along linear features, though I was a bit hesitant going to the last control as description was "distinct tree" and a blob of white was circled; finally decided it was the one I'd seen everyone else punch at before looping to the finish. Fast but careful on the run-in because I'd seen people fall. A clean run would have put me in the top 6, I think (though not top 3).
To do better: distance estimating. Skipped the glasses (cool and rainy) and only used magnifier today.
FR distance: 4.43 km (ugh), 118 m climb
W55/M65, course 5 (2.7 km, 95 m climb, 11 controls)
Started off okay (correct bearing, etc. to 1, questioning myself just at the end but found it fine), then headed off to the trail that took me towards 3.... 2 was on the line from 1 to 3 and in an area of detail, and I suppose I was going too fast to notice until I got 150 m past it. Lost about 1:30 there.
Some others have noted that the purple used for "overprinting" the courses is close to the color of the brown contour lines. It certainly doesn't stand out as much as it could.
I definitely should have been more careful on the next leg. Need to add "estimate distance/time" to my list of skills to call on, as I ran WAY past my attackpoint down an indistinct trail, and ended up at the more major trail, a good 350 m NW of my control. A good 8 minute error, estimated from others' splits and my GPS track.
To 4 and 5 were fine (though again, 4 was on the line to 5), then I left 5 (water control at which a "lost" woman wanted to know where she was) and again wasn't careful in the rock detail. Good decision was to bail back out towards the trail I'd crossed rather than waste time searching cliffs. Hit the corner of the ditch/dirt pile feature and reattacked; lost 2 minutes on 6. Last 5 were easy along linear features, though I was a bit hesitant going to the last control as description was "distinct tree" and a blob of white was circled; finally decided it was the one I'd seen everyone else punch at before looping to the finish. Fast but careful on the run-in because I'd seen people fall. A clean run would have put me in the top 6, I think (though not top 3).
To do better: distance estimating. Skipped the glasses (cool and rainy) and only used magnifier today.
FR distance: 4.43 km (ugh), 118 m climb