Training Log Archive: JanetT

In Chatham. No stepping today bu we did enough leg work anyway. Good stretching afterward.

QuickRoutes for yesterday's courses --

Green

Middle 2

Just to get the kinks out from yesterday's runs. Explored a small nature preserve I'd been to once, near the Martin Van Buren home, Lindenwald. Some large tree specimens and pine plantation areas, but mostly thickets of honeysuckle and areas of multiflora rose. You certainly didn't want to explore off trails much.

Event: WCOC Pond Mountain
 

Event: EMPO - Peebles Island
 

Event: CSU Harriman Training Camp
 

FR -- 7.78 km, 301 climb (but I don't think I did that much!). Advertised was 6 km, 185m climb.

WCOC Pond Mountain Meet was the choice of the day, despite the cold, rainy weather (mid-40s, light rain). Dressed just right and stayed warm enough until standing around after changing when my hands started to freeze. My Goretex OR rain hat was just right for today; kept my head plenty warm without being overly hot. Glasses were going to fog up anyway, and they did, on the long leg to 2 once I started climbing.

It was because of the glasses/magnifier/cold & wet situation that I dropped to Green today (was planning to do Red) so I could see the 1:10000 map. Route choice on long legs allowed me to do quite a bit of trail running, and I tried to keep running on them when I could, so that helped the min/km vs my speed in all-woods here. First split on my watch/track was from start area to the start triangle and then back to the start box (oops!).

Missed to the right (west) on # 1 and corrected at the stream/stone wall to the SW; and missed on # 7 (climbed the hill a bit too far east and saw a control from another course but figured out what I did). AP figures I had 5 minutes of error on the two; I think maybe closer to 6. 5 and 6 were just off trails.

FR -- 3.9 km, 150m climb (but probably not that much). Temp a little bit warmer and rain a little lighter.

Got to revisit 1 and 7 from the Green course on this middle, which stayed close in to the start/finish and used several butterfly-type forkings. My big mess-up to 3 was following the line from 2 towards 5, even though I had told myself on approaching 2 to head across the swamp to the hills SE. After that mess-up I made sure to align my compass with the line to the next control before I punched at a control.

Was slow contouring from 12 to 13 and then, once I identified the correct cliff, had to navigate bare rock with mud sliding off it to try to get to the punch!
Very slow climbing the hills.

Tired, but glad I did both courses to get in the distance/time I wanted to do today.

C • You're scarin' me! 5

Green - Splits

Middle 2 - Splits

With a different substitute. This one also concentrated a lot on back strengthening, but I'm not feeling any ill effects so it's all good. Tried to keep up with her breathing pace but had a hard time sometimes (too fast!). I'll be happy to have Mary back.

For a change of pace, used treadmill. Wanted to test out using the incline -- didn't have any problems with hamstring or left knee, so varied incline between 4 and 10% for the two miles.
Quarter mile cooldown followed at slower speed.

1000m
Lightbulb moment was when I grasped the ends of the handles more so than usual, and pace increased with no change in anything else.

Get Lost! sprint WRE sanctioned for November 19. Stage 1 of a 5-stage series in San Francisco.
Sprint Festival

OUSA Events

With a substitute, who brought 9" 'exercise balls' for most folks, but I got there too late. No problem; I modified when I could with either a ring or a weight held between my knees. More back work than in a typical class with Mary.

Program 1, level 3, HR between 120-130 usually.
'Distance' was 2.04 mi.

1000 m

Ten pulldowns, and stretching after.