Training Log Archive: JanetT

Event: EMPO local -- Partridge Run WMA
 

Green course, nominally 5Km at Partridge Run WMA near Berne; set by Phil and run by Phil and Sue (who tested the course yesterday). Temps in the upper 70s so a bit warm, and buggy but I had some bug spray.

The only problem I had with the temperature was during the second half of the course where most of the climb was (we counted 16 contours spread over a about 1.3 km, not a big deal to most green runners), and my eyes filled with sweat after control 7 such that I had to stop dead to wipe them with my shirt.

The only control I had trouble on was due to my misreading of the map; I was probably near the edge of the circle when I decided I didn't know where I was so headed to a trail 150m away to relocate. Ran down the trail a bit until I figured out where I was on it, reattacked, and ended up at the same spot...so I just kept going a little bit more and there it was. D'oh. Lost ~8 min.

I didn't have time to really look at the features just west of 5 (mapped as an X and an O -- Phil says the O is a fire ring, and the X looked like a three-sided stone wall foundation, about 4' high and probably no more than 6' square. I would have gone by to check on the way out except I wanted to head 90 different so didn't waste the time. Maybe next time... Quick route:

From Track jpg files

Green - Splits

Haven't had a day off in a couple of weeks so took a rest day. Made cookies to take to EMPO meet and annual meeting tomorrow (so any club folk who want homemade cookies better be there).

Small enough class (~25?) that we could use the limited number of balls today. Hamstrings are tight from the exercise (can't remember its name) where you start in a shoulder bridge with legs extended and then roll the ball towards you until feet are flat...that's always a hard one to do.

Pulldowns and adductors after.

MB to church community center and back.

5-5-5 (x2) type workout circuit.

While the others were setting up, doing, and changing positions for high and low planks (I don't do the low ones on forearms anymore as they tend to stress my shoulders) I looked at the clock and noted I held my high plank for 1:30. Shoulders were the first to fatigue.

To post office and back to mail stuff.

Weights used mostly for triceps and chest flies.

Pulldowns and adductors

Except for having to drop my step down from one rise to none (making it about 2-3" high instead of twice that), I made it through the class today and enjoyed the stretching afterwards. Quads are somewhat sore from the unexpected climb this weekend, but I seem to be in good shape otherwise.

I used my Active Ankle on the left side both days, and took prophylactic ibuprofen to minimize soreness in both knees, knowing the terrain would be brutal.

Route Gadget for the weekend:

Day 1 (GPS track upload)

Day 2 (hand drawn track for me)

Quick Route Day 2 - I put my Garmin track on Quick Route, exported the image file, and then edited that file with a photo editor to add the approximate route (red line) from Start to #3 that was missing.

From Track jpg files

Trail to start of Day 2, mostly on jeep roads but the last bit up the hill (to get to the top, of course). Temps in the 70s today, mostly sunny.

Brown X day 2 on western portion of Black Rock Forest map. Nominally 4.0 km, 90m climb (but of course it was really more; first count got me to 140).

Another slogfest, with a bit less blueberry and a few more of the awakening blackflies. And plenty of boulders and rocks to scramble around, but that's West Point. We climbed to the top of the hill west of Wilkins Pond (NW of Round Pond) to start, and then the first leg took us through (or around) mountain laurel, down 3-4 contours and then back up at least five to a huge bare rock spur that could be seen from a good distance. Punched about the same time as Geof Connor who started two minutes ahead and who I would see often around the course (though I thought M75 was on the other Brown); he said he'd made an error there. Having him and Bill Shannon approaching 2 might have been an advantage as the saplings made visibility difficult.

Down 9 contours to 3 avoiding the steeper rockier hillside; then down another 10 before contouring north of the vertical green (barberry) on the way to 4. 6 was another uphill slog to a knoll between two hilltops. Missed left on 7 and relocated off the trail to the south that I saw runners from other courses walking up... Probably a few minutes lost. 8 okay, 9 looked scary (either contour on shelves through a steep rocky hillside, or drop below into the marsh and then climb several contours close to the control--I chose option 1 and did just fine), 10 okay, attacking through the reentrant instead of going around the big cliff. I was a bit low to 11, less than a minute lost, though. Downhill scramble to 12 and into the finish.

Mary Jo had a bad day and Janet F didn't go out so I ended up winning F60. I was 7 minutes behind MJ and less than a minute ahead of Janet after Saturday. Prizes this year were fancy black ribbons with gold ruffles. Not very many people hung around until 2 PM; some had picked theirs up ahead of the awards.

FR track will be incomplete; I turned it off accidentally at the start box (after tuning it on at the whistle) instead of pushing the lap button, and didn't realize it was stopped until I was at 3, I think.

Brown X day 2 - Splits