Training Log Archive: jennycas

I've been standing up and bending over a bit lately when writing in casenotes, because I thought sitting was bad for hamstrings - but now I think bending might be part of the reason my back is so stiff. Felt absolutely awful when I started running, and for much of the way Zara was repeatedly zooming past me in and out of courtyards as though I was standing still. Simon set a good course, and even though I do know the area pretty well I still had to think. Plus I lost about 30 sec all up on some bad exit directions where I didn't make sense of what I was reading. While picking up controls, I wondered if I could in fact have taken more efficient route choices (I generally tried to avoid having to lift my legs up stairs), but I reckon Simon had set the options to be pretty even.

Gosh, there's an awful lot of gear to be packed up and hauled home by B&S and F&T each week!

C • Flinders uni event 4

1 - Splits

Fern came along to ride with us so we went up Saddle Hill road and down Queen Jubilee Drive. Really annoyed because hamstring was reasonable this morning after a rest day yesterday, then started twinging towards the end of work and was quite horrible for all of the run. I'm a bit apprehensive as to how it will feel about 4 hours' rogaining in 2 weeks' time. Also, it's so frustrating that I haven't done anything specific to cause this problem and yet it has the potential to take months to resolve, if 2011 is anything to go by.

I was sure that Troy and Tyson had said last night that they would be going to Morialta, but I'd waited until 10 past and had seen no one, so set off on the world's slowest 3-falls loop by myself. Very tired legs, tight calves and an inexplicably twinged adductor meant it wasn't very comfortable to start with, but got better as I forgot about my aches and pains and admired the view. It's a great place to run! There was a massive koala sitting on the track in front of me at one point, and a grey heron flew up from the pool by 3rd falls (still trickling after the rain 10 days ago).

It was too nice an evening not to go for a run around Hawthorndene, down to Frank Smith Park and back through the pine forest and the orchard, with F&T and Troy. My corked thigh didn't exactly agree with my enthusiasm... also my upper arms have been really sore today (I guess they took the weight when I went down).

I'll be up front and say it: this course was too long, with a winning time of 20 min rather than 15 - and that's at Hanny pace! Also it was rather poorly set; although I do realise that some last minute changes were necessary due to the building works, there was absolutely no need to make the women come all the way down the scaffolding stairs just to make them punch one control (the men's no.1) and then go straight back up the stairs to the next control. And there was also no need to hide controls in the cupboard under the stairs, I mean the crawl space under the buildings where it was too dark even to see the control numbers.

It wasn't a good sleeping night as my stiff back woke me up with discomfort and even Panadol before warming up didn't help much with mobility. It wasn't a good start to the race as I got attacked by a puddle on the way to the first control. Slid out on a patch of mud when cornering and went down, bashing my thigh painfully on the kerb. Sat there and sooked for a few seconds then punched the first control and hobbled up the scary scaffolding staircase. Plodded through the controls in the school ok, didn't worry too much about the one which was in the wrong place (wrong side of a wall, effectively; I will comment that these courses were printed with Corpse and the controls didn't always seem to be centred as exactly as they could have been!).

Ran slap bang into Mace as we rounded a corner from opposite directions (this seemed to happen a lot to people throughout the course), hastily apologised and then I took a closer look at where control 6 was - at the bottom of those bloody stairs. Now I hate heights, but I couldn't very well go down them with my eyes closed, so I walked down. I could, however, find an alternate way up to avoid having to take the stairs a 3rd time, and as it turned out this route was marginally more efficient - Clare Baker had caught me at 6 but I beat her into 7, and then for the next few controls she was leaving as I arrived so my routes mustn't have been too bad.

I wasn't very impressed with control 10 though - another "cupboard under the stairs" scenario, described as being at the end of an undercover area. Fair enough, but we'd come at it by a corridor through the middle of a building and the map showed a small dead end next to the main corridor. It didn't, however, make it clear that this cul-de-sac was a flight of stairs below the main corridor, and so I looked in the identical cul-de-sac a flight of stairs above. Little things like this took the gloss off the course, I will say. I understand that it's almost impossible to map a campus on a hillside when walkways start off at one level and finish at another, but some control sites are just better off not being used.

Which is not to say that I didn't still enjoy the course, as I really do like orienteering for the navigational challenge of it and this was suitably challenging. I don't think I lost much time navigationally, although a couple of my route choices could have been more efficient. Sadly, it's just that I am so very slow these days that I probably shouldn't be running elites (roll on W40?) but then again, maybe I can offer to come last each time as a community service :)

C • Control/course printing 19

Event: NOL Round 1
 

Roma Street Parklands. I kind of knew this was a bowl of greenery above the train station but not how many winding paths, elevated walkways, water features and water dragons there would be. I also kind of knew that my unofficial relay team wasn't going to achieve anything special so when Mary (Vic girl - who'd turned up 10 min before the mass start) came walking back halfway through her first leg saying she'd accidentally gone in to the out of bounds, and pulled the plug because she thought she'd be disqualified anyway, I wasn't too fussed.

Waited for the frontrunners to come through (and a few more) then picked up my map and proceeded to enjoy myself. It's a great little area, expertly mapped by Wendy, who had then set 4 separate courses for each team so that each course was run by one or other of the team members but very few people actually ran the same pair of courses as each other (I had C then B). Was running pretty cautiously, but this didn't stop me from running on to a walkway thinking I could get down it at the point I needed to, then having to backtrack. Only did this once though, but at another point was daft enough to read a control description 'open area' as being on a paved area and so looked on the wrong side of the hedge. Also not sure that I took the best route around the lake.

Guessing that I lost about 90-120 sec on the first loop; it took me 19:07 whereas after a break and some spectating, I headed out on the second loop, which was nominally 100m longer but didn't seem quite so complicated (or maybe I knew the traps now) and took me 17:32.

Griffith University, Mt Nathan Campus. Seems strange to have a cluster of university buildings set in the middle of nowhere, I mean potentially (in)flammable jungle. But the course was really good; many legs where if you lost concentration partway through you could end up in the wrong alleyway or courtyard, and more route choice than is often the case within more of the legs than usual. Really had to take the time to read the detail, and often to work backwards from the end of the legs to see what traps there were before making the plan. The lines weren't always cut quite enough to show where there were no gaps, which was a bit frustrating, and more than one person mentioned finding unmapped stairs, although this didn't trouble me. Not being very good at running up & down stairs did, though; wish I wasn't so tentative! Belinda came through me a minute at about the spectator control I think. It was a great atmosphere with everyone running everywhere. I could have done without waiting for the caterpillar trail of presumably new uni students to cross my path, though.

In between coming home from work, stuffing O-gear in my bag, sticking myself under the shower and leaving for Brisbane. George said he didn't need any help with packing* so I trotted over to Mortlock Park and did six run-throughs on the grass, trying not to aggravate my hamstring.

*but who was that bearded man buying boardies in the airport surf shop because he'd forgotten his pyjamas...?

Attack of the Killer Physio
Turned out this was only a single :(
Hopefully it achieved some loosening of my back which was so tight it woke me up in the night.

It was Troy's idea to go up to Upper Sturt Rd from Long Gully and back down along the fenceline. F&T, B&S, Z/C and I accompanied him. Really not happy with my hamstring at the minute; suspect it's referred pain from tight hip & groin but that may be too much to hope for.

Squeezed in a short stagger around Norwood in between an afternoon of computer training and testing and Easter 2015 meeting. Should have stayed on for OSA meeting but decided to go home because my hamstring really hated all the sitting I'd done today (starting with a 7am flight back from Melbourne).

At Fitzroy while Blair ran pool (pool ran?). I was tired, hungry and fairly unco. Then spent a few hours walking the length of the city (Southern Cross Station to Melbourne Uni - for lunch with Peter Taylor - & return) without being able to bring myself to try on clothing, much less to buy any, even though the whole intention of a day off work had been to update my work wardrobe...

C • Work wear 16

I'd got Bruce to send me his version of All Nations Park, which has much more detail than the black/white street O map around Northcote. It also has a course which, while only 1.8km straight line, goes up and around the hill of spiralling rock paths about 3 times. I started 2 min in front of Blair and tried hard to stay in front, with reasonable success, although I think I overcooked myself, being rather thirsty from walking around all day, and I took a long time to cool down afterwards.

Event: BendiGo ToDay Hagaby
 

Mass start Hagaby. I started out secure in the knowledge that I would probably come last, not having done anything in terrain since last October's Aust Champs, but I don't mean this was a defeatist attitude. It just meant there was no pressure on me. Trotted around the first couple of short loops fairly cleanly (even if, as John says, I had only one speed) although was a bit tentative on any damp rock/ground which might have been slippery. Ran out of legs on the longer 3rd loop though, and ended up walking quite a bit of it. Could have done with more breakfast, in hindsight, but also hamstrings were fatiguing and I really wasn't lifting my legs at all. Oh well, something to work on before Easter - I'm not prepared to run 35s just yet... It was a lovely morning with nice bush and a great course from Jim (plus it wasn't 40+ degrees) so I did enjoy myself.

Event: BendiGo ToDay Sprint
 

The sprint map from last Easter. Jim had set a good and tricky course which basically did 2 laps of the uni campus and took in more of the residential area than last year. Also included more kangaroos; they were everywhere, grazing on the oval and even standing among the buildings. I enjoyed the course, although in hindsight made some suboptimal route choices (especially 12-13 and 13-14), one of which Anne nearly beat me on. I really should be able to run harder than this (maybe some interval training is in order!) but on a night like tonight it was definitely a hard enough run to work up a sweat. I finished before the humidity became 100% though.

Not quite as squelchy as I'd hoped, but soggy enough. Certainly glad that the rain had finished by the time of the event - the turnout was about as good as last week. Trotted around in fairly straightforward fashion although knew as I chose the northern route to the last control that it was a suboptimal choice. I'd suggested that route to the course planners, though, so I felt obliged to take it. Think my running speed is a couple min slower than it used to be over a course like this but at least I'm getting in plenty of sprint practice before next weekend.

Course 1 - Splits

It was approximately 32 degrees throughout our entire house when we went to bed, and about 30 upon getting up, but still didn't seem as bad for sleeping as the night before. Pool was lovely, if a bit over-populated.

After the rain stopped (we received the best part of 2 inches today) I taped my ankles and went for a run around (possibly Bridget's) course from the sprint series race a couple of years ago. The last thing George said as I headed out the door was "you do know it's going to be really wet and muddy up there?" I was careful where I put my feet but this didn't stop me sliding out on a clayey tennis court corner. Landed mainly on my shin, which has swollen a bit, but didn't even break the skin because of my supertights.

To the redwoods with B&S, F&T to see Simon's campfire. Then I went up and over the hill on the south side - which actually gave me a better view of the extent of the (not very extensive) burn, and also a chance to sample the blackberries. There should still be some left in a couple of weeks' time when I finally get around to going up Long Gully with my bike and a lunchbox.

Actually had some bounce in my legs this morning although the bounce had all gone by the time I got to the bottom of Randells. Maybe I should have eaten something before setting out? Got to the top in just under 34, so coming down was about 31. I did try to maintain tempo without hammering my legs, but don't have much tempo to maintain.

Hawthorndene run with F&T, Biddy, Troy, listening to them discussing their bushfire evacuation plans. The Minno Creek part was downhill but there was plenty of up elsewhere, which legs managed okay. Stomach's been hurting for a couple of days, though.

Our ancient airconditoner, which never really succeeded in directing cold air into the bedroom until about 5am anyway, gave up the ghost last night and so it was, as on many previous nights, a matter of waiting until I broke out in a sweat before the ceiling fan could have some cooling effect...

Therefore I was rather surprised that this run actually felt okay. With B&S, John, Andrew, Liv down Hahndorf Hill, under the freeway, towards the Onkaparinga river turning right on to Taminga Grove just before the river, under the freeway again, across Cox Creek, up the hill to Mylor CP, through the conservation park and down into Mylor for a drink, up Aldgate Valley and Nation Ridge Rds and finishing off with the Heysen trail. A pleasant morning for a scenic run. (Doubt I'll enjoy a 10km race in terrain as much next Sunday.)

I urgently need to do some terrain running, and figured that Kuitpo would be closed, so dug out the sprintervals that Tyson (I think) set for us on Shepherds Hill about 3 years ago.

Couldn't manage to get above a jog, though, or lift my legs over anything, and hamstring in particular was a bit grumpy (after last night, although it was okay running then). Also I took a long time every time I had to cross the (dry) creek channel which is about 2 feet deep and my knees don't like climbing in and out of it. Stretched between each 'interval', stopped a couple of times to drink from the tap and when I got home realised that it was already 35 degrees. Also realised that even Shepherds Hill Recreation Park is technically closed today although there was no sign up.

1.1km 9:19 (uphill)
1.2km 9:00 (downhill)
1.4km 12:25 (uphill)
1.0km 9:03 (downhill)

To/from the park. I was absolutely buggered when I got home, but the dog said he wanted a walk. I told him it was hot out, but would he listen...?

First of the Arrows' Sprint Series! Once things quietened down on registration and the start (which took a while as the numbers were pretty good despite it being a warm night) I went for a run around the long course and discovered that while my revised version may have been 200m shorter in a direct line, it was actually now about 500m longer in real distance. I'd anticipated actual distance being about 4.5km but more than one person's Garmin measured 5km - oops (rookie error by not actually measuring it myself).

C • Distance 2

Course 1 - Splits

More relaxing than being at work :)

Long Gully and back with a splitting headache. It was much better by the end - I think I'm just trying to keep too much stuff in my head this week. Had meant to go and see what the blackberries are like in the redwoods, but maybe that's something for this weekend.

C • Blackberries 4

Work was rather messy today and when I realised I wasn't going to make it to Morialta I figured it was a good idea to give the hamstring that had been twinging worse since last night (dunno why?) a rest and so talked George into coming with me to walk around Adelaide Uni taping control sites, so I could show him architecture and features he'd never seen before. We stopped at aThai restaurant on the way home which was nice although it did mean I was then working on my maps until pretty late.

Run about the 'dene with F&T, B&S, Troy after which I had to rush off to Wallaringa meeting, some of which was conducted by candlelight.

Power failures due to the strong winds were not so amusing at 2:45am when the security monitoring system rang to tell me that the fridge alarms were going off in the pharmacy department. Leaving George to clean up the wet spot where the cat had pissed on our bed (what the? She's such a scaredy-cat that she hardly ever comes inside, much less into our room; I can only think that the sound of the on call phone ringing startled her!) I nipped in to work and reset the alarms, checking that the fridges had indeed gone on to backup power and the temperature gauges were reading okay.

An hour later, I was still trying to get to sleep in the spare room bed (oh dear, it's horribly soft, and I must apologise to all our guests who have ever had to sleep on it) and the power came back on. Shortly thereafter, the phone rang again: "Your fridge alarm's going off..." so I got dressed again, hopped in the car again, and didn't even make it to the end of the street because of the sparks blowing from the tree which was catching fire in the powerlines on the corner. Went back home and while I was debating whether to ring the MFS or ETSA, the power went off, the firies turned up, and the phone rang yet again! Seems that even a couple of seconds' interruption to the power supply will trigger the alarms, before the alternate power source has time to kick in :(

I told security not to call me again when the power came back on again - but did go back in at 7am to reset the alarms again.

C • Rough night 10

It really wasn't the best sleeping night with a minimum above 30, plus I reckon I went to bed dehydrated. Then managed to sleep through my alarm so got to Bridgewater late & headachey. A couple of salt tablets helped and so did the comparatively gentle pace. Heysen trail (they have put big stepping stones in the swamp bottom) and main road to Mylor with B&S, Liv, John, AK, Zara/Callum while F&T did their own thing. After drink & stretch at the school we went up Wilson Rd, then I convinced A & Z that we should take the old Heysen trail down/up through Engelbrecht reserve and finish off via the waterhole. Worked out okay and there were even some cool damp spots. Obviously the thunderclouds I was watching over Mt Lofty yesterday actually dumped something.

Made the most of the cool air in the valley, before going and spending the morning in airconditioned comfort in the dispensary. It was pleasant not to be sweaty, unlike last night when I seriously think you could have bottled the quantity I was producing (eau de Jenie? Jenie in a bottle?).