Training Log Archive: JanetTIn the 31 days ending Dec 31, 2018:
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| 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 | Su | Mo | |||||||||||||||||||||||
Sunday Dec 30, 2018 #
10 AM
Running (paved) warm up/down 11:11 0.86 mi (13:00 / mi) +10m 12:32 / mi
ahr:133 max:156 shoes: 2015 Altra LP2.0-9 lime
Running (paved) race 1:05:17 5.0 mi (13:03 / mi) +72m 12:30 / mi
ahr:160 max:204 shoes: 2015 Altra LP2.0-9 lime
Pagoda Pacers' Kris Kringle 5-miler on the northeast side of Reading, PA. A mix of roads and trails, with roads being probably 3/5ths of the surface.
Chugged along the best I could, having to walk most of the the uphills, but able to extend my stride a bit on the steeper downhills.
I was hoping to be about an hour plus or minus (depending on hills) and was. 556th place out of 600+, not fast enough for top three F65-69, who along with other top-3 placers won little Scandinavian style gnomes/elves as awards (so cute!)...the top two men and women overall won bigger trolls. Several gift baskets were raffled, and a pair of Southwest airline tickets (we didn't win any of the prizes), which are probably one of the big draws of this race.
Chugged along the best I could, having to walk most of the the uphills, but able to extend my stride a bit on the steeper downhills.
I was hoping to be about an hour plus or minus (depending on hills) and was. 556th place out of 600+, not fast enough for top three F65-69, who along with other top-3 placers won little Scandinavian style gnomes/elves as awards (so cute!)...the top two men and women overall won bigger trolls. Several gift baskets were raffled, and a pair of Southwest airline tickets (we didn't win any of the prizes), which are probably one of the big draws of this race.
2 PM
Note
This race has been run in the other direction in the past, with a fairly steep climb at the start instead of near the end. I'm glad we ran it (for the first time) in the counterclockwise direction.
3 PM
Note
Another note (to add more info I forgot to include above).
Temp was in upper 30s (close to 40) with mostly cloudy skies and little breeze. Apparently last year it was at least 10 degrees cooler as folks were remarking how nice it was.
Slightly overdressed with a vest over one of my waffle shirts. Took off gloves and buff (over ears) while running along the Tulpehocken Cr/Union Canal towpath but added the buff as a sweatband on the final climb.
Temp was in upper 30s (close to 40) with mostly cloudy skies and little breeze. Apparently last year it was at least 10 degrees cooler as folks were remarking how nice it was.
Slightly overdressed with a vest over one of my waffle shirts. Took off gloves and buff (over ears) while running along the Tulpehocken Cr/Union Canal towpath but added the buff as a sweatband on the final climb.
Wednesday Dec 26, 2018 #
3 PM
Walking 1:00:26 3.56 mi (16:59 / mi) +58m 16:10 / mi
ahr:109 max:143
Up the hill and back down again, with a couple tacked on extra bits. Temp about 40, overcast and some breeze.
Tuesday Dec 25, 2018 #
3 PM
Hiking 52:37 3.07 km (17:07 / km) +89m 14:57 / km
ahr:107 max:137 shoes: Sauc TriumphISO-silver/gr/blue
Hiked at South Mountain using the Star Village map, with sister Nancy, and Glen.
Merry Christmas to all!
Merry Christmas to all!
Sunday Dec 23, 2018 #
2 PM
Walking 23:10 1.15 mi (20:09 / mi)
ahr:106 max:120
With my sister (who's visiting for Christmas) around the neighborhood.
Friday Dec 21, 2018 #
Yoga 50:00 [2]
Wednesday Dec 19, 2018 #
Note
Finished sewing a Christmas gift (chenille scarf) and got working on another, a child's quilt. Fixed my error on borders by adding corner/setting squares. Now to prep the backing, layer, and quilt it.
And wrap presents, and put up the (artificial) tree in the next couple of days. And maybe make cookies or cookie bars.
And wrap presents, and put up the (artificial) tree in the next couple of days. And maybe make cookies or cookie bars.
Tuesday Dec 18, 2018 #
9 AM
Walking 32:45 0.76 mi (43:06 / mi) +15m 40:39 / mi
ahr:83 max:119
Walked with DIL and grandson to his preschool. It's great that it's just a quarter mile away, around the corner from where they (currently) live.
Time in middle was waiting for him to let go of his mom...he's having a hard time with an upcoming move (after Christmas) and sometimes it shows externally. Hope he transitions well after New Years.
Time in middle was waiting for him to let go of his mom...he's having a hard time with an upcoming move (after Christmas) and sometimes it shows externally. Hope he transitions well after New Years.
5 PM
Yoga (Vinyasa) 50:00 [1]
With twice the normal half moons because Glen wasn't there. Skipped anything resembling a down dog...still too much for my shoulder.
Friday Dec 14, 2018 #
Yoga 50:00 [1]
Thursday Dec 13, 2018 #
Strength 20:00 [2]
Shoulder PT
Wednesday Dec 12, 2018 #
2 PM
Walking 43:41 4.02 km (10:52 / km) +25m 10:32 / km
ahr:127 max:151
FR 235
I think heart data may be bogus as I was only walking. Maybe something to do with cold temps? (42F)
Explored south-most part of Saucon Rail Trail from Living Memorial park in Coopersburg (near Giant Supermarket, where I went afterward for weekly shopping), including a loop trail in some nice woods.
Added:
From the trail I saw a treehouse complete with bucket and pulley so things could be sent up or down without leaving the treehouse; and a humongous house (fancier than others I've seen from the rail trail)
Photo link (Don't know if the link works)
I think heart data may be bogus as I was only walking. Maybe something to do with cold temps? (42F)
Explored south-most part of Saucon Rail Trail from Living Memorial park in Coopersburg (near Giant Supermarket, where I went afterward for weekly shopping), including a loop trail in some nice woods.
Added:
From the trail I saw a treehouse complete with bucket and pulley so things could be sent up or down without leaving the treehouse; and a humongous house (fancier than others I've seen from the rail trail)
Photo link (Don't know if the link works)
Tuesday Dec 11, 2018 #
3 PM
Walking 41:40 4.07 km (10:14 / km)
ahr:110 max:119
Data from my new FR 235 watch (received and set up yesterday). Distance seems about right, but I usually do different routes around the community.
Brisk, low 30s (above freezing) with a setting sun.
Earlier in the day, PT with some new, tough, exercises to rebuild strength. Hard but it'll be worth it!!
.....
I changed the watch face to a different display from the standard (downloaded from Garmin Connect) that I could read easier. The backlight isn't very bright but I suppose that's to save battery life.
Also, it counts steps, which may or may not be a useful thing. It also apparently notices when you move your arms a lot...at PT I warm up on a hand cycle while seated; my "steps" increased from 888 to over 2000 during those 8 minutes. :-D
Brisk, low 30s (above freezing) with a setting sun.
Earlier in the day, PT with some new, tough, exercises to rebuild strength. Hard but it'll be worth it!!
.....
I changed the watch face to a different display from the standard (downloaded from Garmin Connect) that I could read easier. The backlight isn't very bright but I suppose that's to save battery life.
Also, it counts steps, which may or may not be a useful thing. It also apparently notices when you move your arms a lot...at PT I warm up on a hand cycle while seated; my "steps" increased from 888 to over 2000 during those 8 minutes. :-D
5 PM
Yoga (Vinyasa) 50:00 [1]
Lots of down dogs were skipped
Monday Dec 10, 2018 #
Yoga 50:00 [1]
Sunday Dec 9, 2018 #
Event: QOC Seneca Creek Smokey Glen
10 AM
Walking warm up/down 5:14 0.44 km (12:02 / km)
ahr:112 max:126 shoes: 2017 Inov8 ArcticClaw 300
To start from Smokey Glen Farm
Orienteering race 56:31 4.15 km (13:37 / km) +78m 12:26 / km
ahr:134 max:157 spiked:10/10c slept:7.0 shoes: 2017 Inov8 ArcticClaw 300
57:32 on watch. 1:01 deducted for road crossing (5-6).
Pretty clean run, though could've gone straight to 1 rather than trying to find trails through the green (which I eventually did but after crossing some of the light green area).
Pretty clean run, though could've gone straight to 1 rather than trying to find trails through the green (which I eventually did but after crossing some of the light green area).
1 PM
Orienteering race (Relay) 15:46 ** 1.72 km (9:09 / km) +18m 8:43 / km
ahr:158 max:170 spiked:8/8c shoes: 2017 Inov8 ArcticClaw 300
Leg 1 of a 9-pt DVOA team with Glen running second leg and Vadim M on third. "Beginner/intermediate" difficulty leg, 1.5 km, 45m climb and a 1:5000 map. Temps 28- 34F today.
There were 6 9-pt teams but we were the only DVOA one. All the other runners made it to #1 before I did but then I had the advantage of seeing them exit it so I saved a few steps over their route in (behind Peggy). :-)
Florence T. unfortunately overran #2 and had to go back from #3; otherwise I might have been 6th to finiish. Very happy with my time, though, especially since there was some climb on this course...I usually figure 10min/km on a sprint is pretty good.
Nadim set both courses I ran today...very nice and I enjoyed them both. Thanks to QOC for hosting the mid-Atlantic Champs this year! Great venue and great spectating.
Relay results PDF
There were 6 9-pt teams but we were the only DVOA one. All the other runners made it to #1 before I did but then I had the advantage of seeing them exit it so I saved a few steps over their route in (behind Peggy). :-)
Florence T. unfortunately overran #2 and had to go back from #3; otherwise I might have been 6th to finiish. Very happy with my time, though, especially since there was some climb on this course...I usually figure 10min/km on a sprint is pretty good.
Nadim set both courses I ran today...very nice and I enjoyed them both. Thanks to QOC for hosting the mid-Atlantic Champs this year! Great venue and great spectating.
Relay results PDF
Saturday Dec 8, 2018 #
5 PM
Orienteering race 56:47 *** 3.57 km (15:54 / km) +89m 14:08 / km
ahr:125 max:149 spiked:11/12c shoes: Inov8 ORoc280-B 2013-10
Night O at McKaig Nature Center (mapped and course-set by Chris Hand), which now includes in the SW corner the Plum Nelly Estate of buildings, barns, and an ex-tennis court and a fenced off pond/pool(?). I got to visit that area for controls 5-6-7. Temperature was around 32F.
Tonight's brown course was 3.0 km, 81 m climb (10' contours, "1:5000" with various other scales for some point features). Wore my reading glasses because some symbols almost disappeared without them, though having the glasses made it trickier to run on the trails where I don't need them and they get in the way.
Stream crossings were made a bit more challenging by the summer flooding which scoured the stream sides and made them deeper and steeper, and I carefully searched for places where I didn't have to climb a 4' embankment (on legs 1-2, 2-3, 3-4, 4-5). Got my right shoe wet on the way to 2 and it stayed wet the entire course.
Only one I was unsure of was 10 which I knew would be tricky...my plan had been to find the cliffs/rock faces then leave the trail and contour over, but I though I saw a reflector higher on the hill and left the trail early then had to correct. The dot knoll was really a rootstock but whatever. :-)
Tonight's brown course was 3.0 km, 81 m climb (10' contours, "1:5000" with various other scales for some point features). Wore my reading glasses because some symbols almost disappeared without them, though having the glasses made it trickier to run on the trails where I don't need them and they get in the way.
Stream crossings were made a bit more challenging by the summer flooding which scoured the stream sides and made them deeper and steeper, and I carefully searched for places where I didn't have to climb a 4' embankment (on legs 1-2, 2-3, 3-4, 4-5). Got my right shoe wet on the way to 2 and it stayed wet the entire course.
Only one I was unsure of was 10 which I knew would be tricky...my plan had been to find the cliffs/rock faces then leave the trail and contour over, but I though I saw a reflector higher on the hill and left the trail early then had to correct. The dot knoll was really a rootstock but whatever. :-)
Friday Dec 7, 2018 #
Yoga 50:00 [1]
Somatic yoga
Thursday Dec 6, 2018 #
2 PM
Strength 20:00 [1]
Shoulder PT. Similar to Tuesday's routine, but started with an evaluation to see how much strength I've regained.
Wednesday Dec 5, 2018 #
4 PM
Walking 29:34 [2] 1.71 mi (17:17 / mi)
In the compound. Temps around 33F, light breeze.
Tuesday Dec 4, 2018 #
11 AM
Strength 20:00 [1]
Shoulder PT.
W-Y-T x 10 each
"Baby get ups" 3 x 5x with 8# weights
Pulldowns and rows with band x 30
"No money" x15
Weights: 15# suitcase carry, 10# right arm bent carry, then straight-up carry, 8# left arm bent and straight-up
W-Y-T x 10 each
"Baby get ups" 3 x 5x with 8# weights
Pulldowns and rows with band x 30
"No money" x15
Weights: 15# suitcase carry, 10# right arm bent carry, then straight-up carry, 8# left arm bent and straight-up
Monday Dec 3, 2018 #
Yoga 50:00 [2]
Sunday Dec 2, 2018 #
Note
At Rhonda and Charlie's, we had a bit of wake up yoga before breakfast which included homemade cinnamon rolls by Barb and Dave. Thanks to you all, but especially our gracious (as always) hosts the DeWeeses.
Saturday Dec 1, 2018 #
Event: JROTC NY/NJ
11 AM
Orienteering race 1:10:32 *** 4.78 km (14:45 / km) +169m 12:32 / km
ahr:132 max:161 spiked:11/12c shoes: 2017 Inov8 ArcticClaw 300
Brown course at Mountain Lakes in N Salem NY (JROTC meet), 3.8 km / 115m climb. About 40 and sunny, though it clouded up by the time we left. I'll take it for December, though. :-)
Others leaving the road on my attack for #3 distracted me (I should have stopped) and I climbed too high and found #4 first. After spending more time than I expected after leaving the road I had checked control codes in case I did see #4 first; then I just had to double back. No problems after that, beyond a thorn in my left heel that kept bothering me after my return to #4, until I sat down on the leg from 7-8 to deal with it...3 minute or so delay. Mistake at 3 and sit-down later cost me about 10 minutes.
1st on the course*, ahead of the 80 year old men. :-/
*When I left. Apparently someone else finished faster.
Others leaving the road on my attack for #3 distracted me (I should have stopped) and I climbed too high and found #4 first. After spending more time than I expected after leaving the road I had checked control codes in case I did see #4 first; then I just had to double back. No problems after that, beyond a thorn in my left heel that kept bothering me after my return to #4, until I sat down on the leg from 7-8 to deal with it...3 minute or so delay. Mistake at 3 and sit-down later cost me about 10 minutes.
1st on the course*, ahead of the 80 year old men. :-/
*When I left. Apparently someone else finished faster.
1 PM
Hiking 14:07 0.72 km (19:30 / km) +51m 14:25 / km
ahr:125 max:151 shoes: 2017 Inov8 ArcticClaw 300
Picked up two controls near the start.
5 PM
Orienteering race 37:45 [3] *** 2.37 km (15:57 / km) +57m 14:15 / km
spiked:10/11c shoes: Inov8 ORoc280-B 2013-10
Short course at RHINO. I was just going to walk but when I saw others out there got competitive. Missed a turn to 8 and had to bounce back off the bigger trail.
Added: 1:5000 map, 1.9 km, 90m climb
Colder than earlier race, and dark, but rain held off until later. :-)
Leg 1 includes a stop at the car to get a windbreaker layer (my raincoat, which was useful Sunday morning) and put it on. I was surprised to have caught up to Lyn who had started several minutes earlier but it turns out she headed to 10 first instead of 1. Both were hilltops. :-(
Added: 1:5000 map, 1.9 km, 90m climb
Colder than earlier race, and dark, but rain held off until later. :-)
Leg 1 includes a stop at the car to get a windbreaker layer (my raincoat, which was useful Sunday morning) and put it on. I was surprised to have caught up to Lyn who had started several minutes earlier but it turns out she headed to 10 first instead of 1. Both were hilltops. :-(