Training Log Archive: JanetTIn the 31 days ending May 31, 2016:
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Tuesday May 31, 2016 #
10 AM
Pilates class 50:00 [1]
slept:7.0
First Pilates class since mid-April (when I fell and hurt my ribs). Felt mostly okay; I was careful lying down and didn't do full teasers but otherwise I managed better than I expected. My right knee rebelled on the lunges, however, and wasn't super happy later when I walked on the track, but, progress is good.
11 AM
Walking (track) 35:09 2.2 mi (15:59 / mi)
shoes: Sauc. Grid Cohes.9 -a 8.5W
Took a break between first and second miles to clean up all the mud some prior, inconsiderate user had left on the track, mostly in the lane I wanted to use. Knee more sore in second mile so I slowed down some.
15:14/16:04/3:51
15:14/16:04/3:51
Sunday May 29, 2016 #
4 PM
Walking 35:39 2.2 mi (16:12 / mi)
shoes: Sauc. Grid Cohes.9 -a 8.5W
At the Y. Knee less happy with 2nd mile than first.
15:53/15:57/3:49
15:53/15:57/3:49
Saturday May 28, 2016 #
9 AM
Walking (paved roads) 39:30 [1]
slept:7.0 shoes: Sauc.Shad-6000#8-2014H
Strolled to the post office and beyond. Temp already 80 at 9:30, and getting humid, plus I'd just eaten breakfast so I didn't push the pace at all. I had a package to carry home (a new/backup sun hat because I love my first one so much, and they're on sale this weekend...from Sun Day Afternoons); fortunately it wasn't heavy or too bulky. Two miles.
Thursday May 26, 2016 #
Walking (track) (indoor) 50:34 3.2 mi (15:48 / mi)
slept:6.5 shoes: Sauc. Grid Cohes.9 -a 8.5W
Not ready yet for Pilates, but getting closer. First mile felt okay so I decided to throw in a few jogging laps in the last mile. Knee, however, was not super thrilled about that decision. Still...
15:33/15:39/15:38*/3:44
*2.5 jogging laps included
15:33/15:39/15:38*/3:44
*2.5 jogging laps included
Wednesday May 25, 2016 #
Exerc. Class 50:00 [1]
With some modified ab exercises and stretches. These comparatively gentle classes are getting me ready for when I go back to Pilates (once it feels okay to lie on my back).
Tuesday May 24, 2016 #
Note
Bizarre weather report for the rest of the week...after a cool Tuesday we're supposed to hit temps near 90 through Sunday, but the southern Delaware beach (where my 21-year-old nephew will be with college friends) will just hit 80. I just checked their forecast after seeing ours and was surprised. I wonder why we're getting the sauna?
10 AM
Walking (track) (indoor) 51:28 3.2 mi (16:05 / mi)
slept:7.0 shoes: Sauc. Grid Cohes.9 -a 8.5W
At the Y. Knee felt achy during first mile, but loosened up a little (became less aggravating) in the remaining miles. I took a plank and stretching break between miles. The stretching helps I think.
15:52/15:44/16:00/3:52
The planks were approx. 30 seconds each.
15:52/15:44/16:00/3:52
The planks were approx. 30 seconds each.
Monday May 23, 2016 #
Exerc. Class 45:00 [1]
Adapted some of the ab work (I can do bridges okay) and did my own stretches.
Sunday May 22, 2016 #
5 PM
Walking (paved) 32:33 [3] 2.0 mi (16:16 / mi) +38m 15:22 / mi
slept:6.5 shoes: Sauc.Shad-6000#8-2014H
16:07 / 16:26
Partly cloudy and about 71F
Irises started blooming today...3 blooms open with more on the way. Rhododendron will bloom by next weekend.
Partly cloudy and about 71F
Irises started blooming today...3 blooms open with more on the way. Rhododendron will bloom by next weekend.
Thursday May 19, 2016 #
10 AM
Walking (track) (indoor) 51:06 3.13 mi (16:20 / mi)
slept:6.5 shoes: Sauc. Grid Cohes.9 -a 8.5W
Still out of Pilates for the time being. I miss it but know it would be painful to do until rib area is healed.
Third mile looks like I miscounted and skipped a lap because I'm not in shape to walk a 15:12 mile yet.
Right knee a bit bothersome after one mile but improved after I took a break to stretch my quads.
15:49/16:10/15:12/3:54
Third mile looks like I miscounted and skipped a lap because I'm not in shape to walk a 15:12 mile yet.
Right knee a bit bothersome after one mile but improved after I took a break to stretch my quads.
15:49/16:10/15:12/3:54
Tuesday May 17, 2016 #
10 AM
Walking (track) (indoor) 43:11 2.7 mi (16:00 / mi)
slept:6.5 shoes: Sauc. Grid Cohes.9 -a 8.5W
Two and a half miles before my knee started hurting (right knee, different location...maybe it's getting better when the pain moves around?). Then did about 10 minutes of stretching.
15:28/15:49/8:03/3:50
15:28/15:49/8:03/3:50
Monday May 16, 2016 #
Exerc. Class 45:00 [1]
slept:7.0
Aerobics. Tried some of the mat exercises, modifying some to avoid kneeling or lying on my back, which still doesn't feel right. Left before stretching (most of which is done lying on one's back).
Sunday May 15, 2016 #
11 AM
Orienteering 1:16:22 [3] *** 5.21 km (14:39 / km) +130m 13:02 / km
spiked:10/11c shoes: Inov8 ORoc280-B 2013-10
WCOC Sessions Woods green; course by Jim Henderson and Rich Nietupski. 4.4 km SL. Cool, breezy, cloudy (about 52).
No real problems because I was mostly walking (saplings or blueberry bushes to slow you down) but I got pushed farther right than I expected to 2 and corrected frim the trail junction SE of the control. Saw Karen M catching up to me to 5 and she took a straighter route to 6. Saw her again leaving 8 as I approached; she finished well ahead.
Saw three scarlet tanagers around the big hill north of the clear cut area, and others reported seeing some too. Nice!
No real problems because I was mostly walking (saplings or blueberry bushes to slow you down) but I got pushed farther right than I expected to 2 and corrected frim the trail junction SE of the control. Saw Karen M catching up to me to 5 and she took a straighter route to 6. Saw her again leaving 8 as I approached; she finished well ahead.
Saw three scarlet tanagers around the big hill north of the clear cut area, and others reported seeing some too. Nice!
Thursday May 12, 2016 #
Note
Lilacs are blooming and smell so nice! Dogwood also in bloom. Azalea and rhododendron are getting there....
No sign of forsythia blooms, though. Surprising, because they didn't get trimmed last fall (or so I thought). They're supposed to be pruned after blooming (i.e., in the spring).
No sign of forsythia blooms, though. Surprising, because they didn't get trimmed last fall (or so I thought). They're supposed to be pruned after blooming (i.e., in the spring).
10 AM
Fitness equipment (elliptical) 20:00 [3]
slept:7.0 shoes: Sauc. Grid Cohes.9 -a 8.5W
Started on one machine, two down from another woman. Her humming and singing to her music forced me to move farther away after 3 minutes (even after I requested she be more quiet).
Walking (track) (indoor) 27:44 1.7 mi (16:19 / mi)
shoes: Sauc. Grid Cohes.9 -a 8.5W
1st mi, 15:56
0.5 mi, 8:00
0.2 mi, 3:48 (cool down)
0.5 mi, 8:00
0.2 mi, 3:48 (cool down)
Wednesday May 11, 2016 #
Exerc. Class 40:00 [1]
Tuesday May 10, 2016 #
10 AM
Fitness equipment (elliptical) 20:25 [2]
slept:7.0 shoes: Sauc. Grid Cohes.9 -a 8.5W
I tested my ribs last night by lying down on my back on the floor...squawked in pain and said "not ready yet."
Since I didn't have any new podcasts on my iPod nano, I opted for the machines. Didn't push it on the elliptical trying the hill intervals since I haven't done that in months, and just the steady movement was fine for my knee. Feet got tingly at 20 minutes, though, so I switched to a different machine.
1 mi on the display; pedaled at incline of 6 and resistance of 15.
Since I didn't have any new podcasts on my iPod nano, I opted for the machines. Didn't push it on the elliptical trying the hill intervals since I haven't done that in months, and just the steady movement was fine for my knee. Feet got tingly at 20 minutes, though, so I switched to a different machine.
1 mi on the display; pedaled at incline of 6 and resistance of 15.
Fitness equipment (treadmill) 29:41 1.75 mi (16:58 / mi)
shoes: Sauc. Grid Cohes.9 -a 8.5W
25:30 for first 1.55mi, then 0.2 mi cool down. Listened to CNN when I ran out of new podcasts.
Monday May 9, 2016 #
Exerc. Class 40:00 [1]
slept:7.0
Skipped out at the end of class again (modified the abs section and skipped stretching, so I need to remember to stretch my quads). Rib area getting better but I was still conservative with arm movements.
Trying to link to a pic of the shirt but haven't been successful. Later.
Trying to link to a pic of the shirt but haven't been successful. Later.
Sunday May 8, 2016 #
Event: Billygoat 2016
10 AM
Walking warm up/down 28:13 [2] 2.19 km (12:53 / km) +43m 11:44 / km
slept:7.0 shoes: Inov8 ORoc280-B 2013-10
To the start of the 2016 Billygoat/Pygmy Goat.
Temp around 55 or so, and scattered showers/drizzle but no downpours.
Good to see all the regulars there, including others going out despite injuries. :-)
Temp around 55 or so, and scattered showers/drizzle but no downpours.
Good to see all the regulars there, including others going out despite injuries. :-)
11 AM
Orienteering race 1:45:51 [3] *** 7.43 km (14:14 / km) +96m 13:22 / km
spiked:13/14c shoes: Inov8 ORoc280-B 2013-10
Nice day for a long stroll in the woods. I started off conservatively because I didn't want to use up my energy too early, and was confident 3.5 hours was plenty of time to complete the 7 km Pygmy. (If I'd been healthy I might have considered the full 'goat once I heard it was around 11.5 km.) Townsend was a good place for this because there's plenty of detail but the hills aren't too horrendous (as evidenced by the mapping with 2.5m contours). The Pygmy was an abbreviated version of the BG visiting about 2/3rds of the BG controls. Temps stayed reasonable and there were only a few showers or drizzle so conditions held up.
There were several long trail runs near the end that I trotted most of the way rather than walked, spurred on by feeling competitive with Judy K and Nadia P, and Nancy K who I later learned had sprained her ankle on the course. I managed to finish a few seconds ahead of Nadia but couldn't catch Judy.
We were even allowed to skip a control, a la Billygoat rules; I skipped #2 (first 8 were same as BG), and 2 and 8 were the ones skipped by most on the Pygmy course (though #1 had potential too but I was halfway to it before I noticed that).
Pia Webb won the Pygmy with a time of about 61 minutes. The BG course turned out to be on the short side with a winning time of 77 minutes by Swedish exchange student Isak Prellner (followed by some in the 80-82 minute range). I got a shirt! ;-) (BG shirts were teal and the Pygmy shirts were light blue...BG-lite, so a lighter colored shirt. Third BG-lite, and first time shirts were awarded in the shorter version.) Nice design by Alex, too.
Thanks, Alex and Ed, for all your work setting and taking down, and the post-race pizza was an inspired choice!!!
There were several long trail runs near the end that I trotted most of the way rather than walked, spurred on by feeling competitive with Judy K and Nadia P, and Nancy K who I later learned had sprained her ankle on the course. I managed to finish a few seconds ahead of Nadia but couldn't catch Judy.
We were even allowed to skip a control, a la Billygoat rules; I skipped #2 (first 8 were same as BG), and 2 and 8 were the ones skipped by most on the Pygmy course (though #1 had potential too but I was halfway to it before I noticed that).
Pia Webb won the Pygmy with a time of about 61 minutes. The BG course turned out to be on the short side with a winning time of 77 minutes by Swedish exchange student Isak Prellner (followed by some in the 80-82 minute range). I got a shirt! ;-) (BG shirts were teal and the Pygmy shirts were light blue...BG-lite, so a lighter colored shirt. Third BG-lite, and first time shirts were awarded in the shorter version.) Nice design by Alex, too.
Thanks, Alex and Ed, for all your work setting and taking down, and the post-race pizza was an inspired choice!!!
Saturday May 7, 2016 #
Event: EMPO - Thacher State Park
10 AM
Orienteering (walking) 57:22 [3] 3.97 km (14:26 / km) +110m 12:41 / km
spiked:8/10c (injured) shoes: Inov8 ORoc280-A 2013-08
What with my incapacities and the fact that I'm about to cover 9+ km tomorrow, I opted for the 3.3km Yellow course rather than a 4.8km Orange or Green at Thacher (courses designed by EMPO member Bruce Beesley).
The trails were lovely (only a little mud in places, not surprising with this past week's rain) and the controls hung high, but near the end I started going down a hill I should instead have gone up, and had to retrace my steps. The weather cooperated too, bringing partly sunny skies and a temp in the upper 50s.
Maybe our luck will hold up for tomorrow and the rain will hold off until later in the afternoon?
The trails were lovely (only a little mud in places, not surprising with this past week's rain) and the controls hung high, but near the end I started going down a hill I should instead have gone up, and had to retrace my steps. The weather cooperated too, bringing partly sunny skies and a temp in the upper 50s.
Maybe our luck will hold up for tomorrow and the rain will hold off until later in the afternoon?
Friday May 6, 2016 #
Note
I'm perusing some of the Orienteering USA magazines that Dave Cady had given me a year or so ago. They precede ONA, and he had issues from June 1979 to October 1985 (which issue has Peggy D on the cover). Fascinating reading, and I found some results from 1980 and 1984 NAOCs held in Ohio and New York and added them to the NAOC champions listing on the OUSA site.
I'm chuckling as I read the Nov 1982 issue ("Special Issue: the Birth of U.S. Orienteering 1967-1971") before I had over the entire set to Donna Fluegel for use at the special anniversary program to be held at NAOCs in Hanover. Here's the quote that amused me today: "Bud Fish reports that he was told to write a book [about orienteering] by his Ft. Belvoir superiors during the 1969 to 1971 period he was there, but he refused to. Instead he 'wrote a four-page hand-out which was basically all you needed.'" Then I think about Chuck and Bob's Discovering Orienteering book published recently....
I'm chuckling as I read the Nov 1982 issue ("Special Issue: the Birth of U.S. Orienteering 1967-1971") before I had over the entire set to Donna Fluegel for use at the special anniversary program to be held at NAOCs in Hanover. Here's the quote that amused me today: "Bud Fish reports that he was told to write a book [about orienteering] by his Ft. Belvoir superiors during the 1969 to 1971 period he was there, but he refused to. Instead he 'wrote a four-page hand-out which was basically all you needed.'" Then I think about Chuck and Bob's Discovering Orienteering book published recently....
Thursday May 5, 2016 #
10 AM
Walking (track) (indoor) 51:55 3.2 mi (16:13 / mi)
slept:6.0 shoes: Sauc. Grid Cohes.9 -a 8.5W
15:43/16:05/16:13/3:53
I even threw in a couple of jogging laps in the third mile, but it was slower than the first two. Pygmy Goat this weekend should be interesting.
Hard time getting comfortable trying to fall asleep last night but managed to get 6 hours.
I even threw in a couple of jogging laps in the third mile, but it was slower than the first two. Pygmy Goat this weekend should be interesting.
Hard time getting comfortable trying to fall asleep last night but managed to get 6 hours.
Wednesday May 4, 2016 #
Exerc. Class 40:00 [1]
Decided to give my exercise class a try again, and managed most of the aerobic moves but kept arm movements on the gentle side. Still got a bit sore so left before the abs/stretching segments. Legs feel like they got a workout, so that's good. :-) (using different muscles than just pure walking)
Tuesday May 3, 2016 #
10 AM
Walking (track) (indoor) 51:23 3.2 mi (16:03 / mi)
slept:7.0 (injured) shoes: Sauc. Grid Cohes.9 -a 8.5W
While Glen was in Pilates (and explaining my absence). Ribs aren't ready to try some of those moves yet. As it was, my knee started getting sore as my laps went on, but not so bad I needed to stop. Good first lap time.
15:26/15:54/16:02/4:02
15:26/15:54/16:02/4:02
Sunday May 1, 2016 #
11 AM
Walking (track) 34:45 2.2 mi (15:48 / mi)
slept:7.5 shoes: Sauc. Grid Cohes.9 -a 8.5W
We went to the Y on this drizzly/rainy/progressively colder day. I managed a negative split on my laps, perhaps inspired by two women who were going faster than I was while still walking and not running.
15:40/15:25/3:39
Ribs hurt when I put any pressure on them, or when I reach forward and up or across from the left side, or when I bend over (say, to tie my shoes). When my knee's not hurting, though, walking is the best exercise I can imagine right now.
I can't imagine going back to Pilates class for at least a couple more weeks; maybe more.
15:40/15:25/3:39
Ribs hurt when I put any pressure on them, or when I reach forward and up or across from the left side, or when I bend over (say, to tie my shoes). When my knee's not hurting, though, walking is the best exercise I can imagine right now.
I can't imagine going back to Pilates class for at least a couple more weeks; maybe more.