Training Log Archive: jennycasIn the 30 days ending Nov 30, 2012:
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| 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 | Tu | We | Th | Fr | |||||||||||||||||||||||||||||||
Friday Nov 30, 2012 #
8 AM
running (Colonel Light Gardens) 33:58 [3]
shoes: Asics Kayano 18
I probably would have slept through the 4am thunderstorm, but the dog didn't...feeling more than a little sleep-deprived, I went over to Mortlock Park and attempted intervals but the 6 excursions across the oval were so slow that I won't even document the times. Hamstrings rather tight, all of me very sweaty, knee actually better running than walking, but certainly not happy. Maybe wearing O shoes on Mon messed with it?
Thursday Nov 29, 2012 #
7 PM
running (Belair) 1:00:51 [3]
shoes: Asics Kayano 18
Interesting day when it was 35 degrees before 9am. Also when my knee would manifest nonspecific but intensifying pain uopn walking a few steps. Anyway, stretching and massaging the only tight spot I could find which was in my calf, and the rain shower which came through mid afternoon, all made the evening's run more pleasant than I had expected. We went up the singletrack on the southern fenceline and after Bridget & Simon had turned back Zara & Lauren & I kept going past the cottage & over to the redwoods, back along the creek. I felt terrible for the first 20 min but warmed up enough to be within chatting range the rest of the way.
Wednesday Nov 28, 2012 #
7 AM
swimming 39:00 [3] 1.0 km (39:00 / km)
More like hydrotherapy. Pleasant in the water, reminded me of summer :)
Tuesday Nov 27, 2012 #
7 AM
running 1:21:06 [3] 14.2 km (5:43 / km)
shoes: Asics Kayano 18
Well, I didn't sleep at all well because it was a windy night and the pets were rowdy/restless (when the power failed I promptly tripped over the cat and very nearly broke a toe against the wall) but it was a nice, if blustery, morning for running and I hadn't stiffened up from yesterday's efforts yet. So I finally did the Bellevue Heights-Flinders Uni loop. I've been avoiding longer runs because I am afraid of my knees giving out halfway through but this was mostly okay (did have to stretch tight knee tendons after the downhill through the uni). Not sure that I will manage to keep up with the guys on the weekend though.
4 PM
Note
Attack of the Killer Physio
Had definitely stiffened up by the time Kath got to me.
Had definitely stiffened up by the time Kath got to me.
Monday Nov 26, 2012 #
4 PM
running (terrain running) 1:23:06 [3]
shoes: Inov8 X-Talon
Stopped at Kuitpo on my way back from a funeral at Goolwa so that I could gain some benefit out of the day I had taken off work. (Nearly thought about taking a nap under the oak trees instead; they were reminding me so much of summer in Hungary.) I am so out of practice at lifting my legs over anything, and using my core. In the first 20 min I had to stop 3 times to catch my breath. But then a whiff of a breeze came through, bringing rumbles of distant thunder, and at the point where I had intended to turn back I went the long way round the out of bounds paddock instead. Almost regretted it because knee started to really notice the hard ground at about 50 min, after which I stuck to the softer leaf litter, and managed the rest okay. Reckon I'll sleep well tonight though.
Sunday Nov 25, 2012 #
8 AM
running (Bridgewater) 1:07:35 [3]
shoes: Asics Kayano 18
Bowling Green Lane loop with Fern, Tyson, Zara, John. Very pleasant morning and scenery. Could probably have managed to go further if pushed but would have enjoyed it less - and coffee at the Organic Market Cafe, followed by Stirling markets, was a good way to spend the rest of the morning.
5 PM
riding (Brownhill Creek) 59:00 [3] 19.5 km (3:02 / km)
Definitely would have struggled to ride up to Steve & Maya's yesterday, which was the original plan.
Friday Nov 23, 2012 #
7 AM
running (Shepherds Hill) 1:01:11 [3]
shoes: Asics Trabuco
Definitely a bit of a run fail. I've been wanting for months to manage the run which goes across into Bellevue Heights and down through the uni, and I still didn't complete it again today; despite pasta last night, nominally adequate quantity of sleep (at least, I didn't hear Geoff get up at 3am as he has done the last 3 mornings in order to be at Keith by 7), walking the dog first to stretch and actually eating something, I was just so wrecked. Hamstrings wouldn't go up hills, knees hated going down. And when I stopped to stretch the flies were very affectionate.
Thursday Nov 22, 2012 #
6 PM
running (Belair) 1:09:08 [3]
shoes: Asics Trabuco
Ran across to the playground and back for a warmup but still struggled with energy and flexibility on an otherwise nice run with Fern, Simon, Zara/Callum. Up the steps to the trainline I had to walk because I kept tripping over them, and coming downhill on the rough stuff wasn't good for knees at all despite trail shoes.
Wednesday Nov 21, 2012 #
6 AM
running (Shepherds Hill) 49:07 [3]
shoes: Asics Kayano 18
Thought I'd go check out the site of the controlled burn the other week. Disappointingly, most of the feral olive trees are still intact. Stomach a bit uncomfortable from residual cramps and legs a bit tired, but nice to be out in the park. I hurried on the way home because parents were coming for breakfast for dad's birthday.
Tuesday Nov 20, 2012 #
7 AM
riding (Brownhill Creek) 59:00 [3] 19.5 km (3:02 / km)
Started a run, got to the first corner and was so out of breath that I decided to ride instead. Think this was a better choice, actually felt like I am getting bike-stronger. Happened to meet Liz at the footbridge, so stopped to chat. Noticed that when she hopped forward off her seat it was way higher than her bum. I don't even know how to hop forward when I stop, that's why my seat is so low. Spent the way home trying to envisage how I would do this without barking my shins on the pedals or having the seat go up my bum when I tried to get back on...there must be some law of physics which I am missing a basic understanding of.
Monday Nov 19, 2012 #
7 PM
running (Monday night) 31:11 [3]
shoes: Asics Kayano 18
Down to Frank Smith Park and back with Fern, Troy (back from a month overseas which we heard all about), Simon. Very tired tonight and kept getting dropped on hills.
Sunday Nov 18, 2012 #
8 AM
running 1:22:14 [3]
shoes: Asics Kayano 18
With Fern & Tyson & Simon up/down Hahndorf Hill, Taminga Grove, Cox Creek crossing, Mylor CP, Mylor (where we got a drink at the school and played in the playground), back up Wilson Rd and down the Heysen Trail to Bridgewater. Knees started out stiff and took a while to loosen up, and I would have struggled when the sun came out from behind its bed of cloud, but overall it was a pretty nice run.
Saturday Nov 17, 2012 #
2 PM
riding 1:22:00 [3]
Plan was to ride up to the top gate of Belair NP (via Shepherds Hill Rd, then Queen Jubilee Drive - on which my hybrid tyres were almost too well-inflated for the loose gravel) but George was a bit late to pick me up so I rode all the way to the top of Sheoak Rd and wasn't any slower on the really steep bit than a guy on a road bike. Anyone who says riding isn't bad for your knees is sorely mistaken, though. My tendons are now twangling.
Also, I got a bit sunburnt on such a lovely spring day, embarrassingly across my lower back in a strip where my shirt rode up and my tights rode down, so to speak :(
Also, I got a bit sunburnt on such a lovely spring day, embarrassingly across my lower back in a strip where my shirt rode up and my tights rode down, so to speak :(
Friday Nov 16, 2012 #
7 AM
running intervals 7:51 [5] 1.82 km (4:19 / km)
shoes: Asics Kayano 18
Over to Mortlock Park against a blustery easterly, then 4 laps running one side fast, one side normal. Surprised how consistent these turned out to be (and the recoveries too). Sides are not the same length:
49
1:07
52
1:07
52
1:07
52
1:06
51
1:07
49
1:07
52
1:07
52
1:07
52
1:06
51
1:07
running warm up/down 28:17 [3]
shoes: Asics Kayano 18
To/from park, and recovery sides of park. Pretty tired and this felt like hard work but then even a normal run would have. Need to cut back on stretching as hamstring doesn't like it.
Thursday Nov 15, 2012 #
7 PM
running (Belair) 54:06 [3]
shoes: Asics Kayano 18
Redwoods and return with Fern, Zara/Callum, Bridgemon, and even John, lured by the promise of tacos. Started out pretty stiff in the knees despite warming up to meet Fern, but got better towards the end (or the Panadol kicked in) so pushed it a bit back from the playground. Followed by plentiful Mexican to celebrate Tyson's becoming licensed to be dangerous with a theodolite and Bridget's becoming no longer a poor uni student (just poor now).
Wednesday Nov 14, 2012 #
7 AM
swimming 38:00 [3] 1.0 km (38:00 / km)
So apparently I needed to get up earlier than 6am if I wanted to walk the dog, do a load of washing, go for a swim and not be late for work...
Tuesday Nov 13, 2012 #
6 PM
running (Morialta) 49:25 [3]
shoes: Asics Trabuco
It's impossible to get to Morialta after work in time for a 6pm run so I was 10 min late and thought I'd missed the group, but caught up to them when they regrouped at Deep View. Tried to stride out when I wasn't in a line of people and so could see where I was putting my feet. Sure that I am getting stronger :) but the dowhill track is getting rougher.
Monday Nov 12, 2012 #
7 PM
running 37:08 [3]
shoes: Asics Kayano 18
I was instructed to meet the others at Blackwood Football club and Fern & Tyson turned up with a kidnapped Simon in the boot (not really). I said I'd never been to see the flood control dam up close so off we went, down Magpie Gully. We came across the dam from an unexpected direction, stood on the 30-metre wall and tried to imagine it ever filling up (Inconceivable!) then headed back up via some of the marked MTB singletracks in Craigburn. Nice evening for it but man, was I stuffed.
Sunday Nov 11, 2012 #
8 AM
running (Bridgewater ) 1:06:11 [3]
shoes: Asics Kayano 18
With Zoe, Fern, Tyson, Bridget, Simon, Zara. Knees actually felt all right (thanks to anti inflammatories) so tried to keep the pace steady. Followed the Heysen Trail across to the Aldgate-Mylor Rd and then some roads through the back of Aldgate before coming back along the main road. We didn't have time to get to Woorabinda lake because some of us had to be back in time for Wallaringa's social cryptic cargaine starting at Belair at 10am - which eventually took Wallaringans to Mylor (via Sheoak Rd, Ironbank Rd, Scott Bottom, Longwood and included a couple of cemeteries, a mine tunnel and a lemon-seller). It seems that parents & I managed to win this by the barest of margins but I hope that wasn't because I marked our answer sheet too generously!
7 PM
riding (Brownhill Creek) 58:00 [3] 19.5 km (2:58 / km)
The ride I didn't have time for 36 hours ago. Still warm out, and the jacaranda trees are starting to flower along our street.
Saturday Nov 10, 2012 #
Note
Level 1 controllers' workshop which I chaired for 11 participants. Long day when you count still writing overheads at 6am and then taking the 'rural and remote' participants out for dinner when it was all over. But it went well, although I'm not sure what I think of the official L1 curriculum.
Friday Nov 9, 2012 #
7 AM
swimming 38:00 [3] 1.0 km (38:00 / km)
Feeling a lot better now that I am no longer on call. It's not the actual calls that are the problem as there aren't many of them, but they exist in potentia and so I am not able to switch off from the possibility of their popping into existence.
Also happy that I have thought of everything I want to say for the L1 controllers' workshop, even though
a) I may not get it all written down before tomorrow (it's safely in my head)
b) it may not all fit into tomorrow!
Also happy that I have thought of everything I want to say for the L1 controllers' workshop, even though
a) I may not get it all written down before tomorrow (it's safely in my head)
b) it may not all fit into tomorrow!
7 PM
running (Shepherds Hill) 51:20 [3]
shoes: Asics Kayano 18
Needed a leg-stretch after day sitting at desk reulted in tight knees and over-grazing. Also there was a geocache I wanted to find. As I descended into the valley I saw and smelt smoke - figured it was a controlled burn and wasn't surprised to see a Parks vehicle watching it - so I took a rough goat track straight up the hill, conveniently in the direction of the cache. Which turned out to be hidden right where the burn had been started, but was still intact!
Thursday Nov 8, 2012 #
Note
Mathematical Problem of the Day
In our staff cafeteria, sandwich prices on the notice board are as follows:
Vegemite sandwich $1.80
Cheese sandwich $3.00
etc etc
and additions as follows:
Extra fillings 70c each (including cheese)
Vegemite 40c
So, is a cheese-and-vegemite sandwich $3.40, but a vegemite-and-cheese sandwich $2.50?
In our staff cafeteria, sandwich prices on the notice board are as follows:
Vegemite sandwich $1.80
Cheese sandwich $3.00
etc etc
and additions as follows:
Extra fillings 70c each (including cheese)
Vegemite 40c
So, is a cheese-and-vegemite sandwich $3.40, but a vegemite-and-cheese sandwich $2.50?
10 AM
Note
Attack of the Killer Physio
There's something comforting about the familiarity of torture...Kath was completely horrified to see the MRI reports. That made me feel better about how horrified I was by them.
There's something comforting about the familiarity of torture...Kath was completely horrified to see the MRI reports. That made me feel better about how horrified I was by them.
6 PM
riding 30:00 [3]
Along the Valley Road in Belair because I thought it might loosen up my knees.
7 PM
running (Belair) 54:57 [3]
shoes: Asics Kayano 18
Trainline-steps loop with F&T, Bridgemon, Greg, Zara/Callum. Felt better than I had expected to/have done for a while. Was a nice night out and full of kangaroos and koalas, but none dropped on us. We told dumb jokes on the way back along the creek :)
Wednesday Nov 7, 2012 #
8 PM
running (Colonel light Gardens) 34:51 [3]
shoes: Asics Kayano 18
Knees pretty stiff today, although quads okay. Smell of jasmine in the air makes me miss Sydney. We usually go across at about this time - last year it was to buy wedding dress(es) :)
Tuesday Nov 6, 2012 #
6 PM
running (Morialta) 51:42 [3]
shoes: Asics Trabuco
So, the group went up to Pretty Corner tonight, only I was so far behind them I was probably still in yesterday... The climb was a bit horrible, made worse by my calves, which I stretched at the top - and I expected the others to have just kept going, but no, they waited for me, because the boys were afraid of going through the gate into the cow paddock :) Down was much better, apart from the weird shirtless guy. He spooked me a little so I thought I'd better wait for Bridget.
Sunday Nov 4, 2012 #
8 AM
running 53:12 [3]
shoes: Asics Kayano 18
A fragmented Bridgewater run. First up, Lauren's hip was hurting her so she turned back before the freeway underpass with the intention of getting her bike out of Tyson's car and returning to us with the key. We said 'go up the road we came down last week'. Then Tyson was gestufft so turned around where Mt George & Worden roads meet - figuring he'd see Lauren on the way back and get the key. Fern & I decided we were just going to head up Mt George Rd, down to Woodhouse and come back through the golf course. During this time I took 3 calls from work (if you guys would quit ringing me, I could get there sooner) and when I got back I had to hop straight in the car and head into work, leaving Fern & Tyson locked out of their car and wondering where Lauren was - apparently after crossing under the freeway she took the Heysen Trail to the left not Mt George road straight north, and then got a flat tyre :(
Saturday Nov 3, 2012 #
7 PM
running 47:43 [3]
shoes: Asics Kayano 18
Up Hillrise to the bottom of the quarries, then singletrack across above the Sleeps Hill tunnel mouth, and found a lovely little MTB track through enchanted forest (if you ignore the feral olive trees comprising said forest) which was labelled as a black run and 'bikes only; no walkers' (hey, I wasn't walking) then down across the secret trainline crossing and through Panorama, then Centennial Park for a change. As I was running through the cemetery I had a blasphemous thought: this would make a great sprint area!
Definitely needed this run to clear my head. A bit overwhelmed by all the orienteering-related stuff I have to keep track of, despite its being technically the off season - and the fact that I have to run a L1 controllers' workshop next weekend, which I haven't even had a chance to start planning yet.
A few times this year I've thought that the survey OA really should hold is to ask all orienteers who are involved in administration/organisation whether they feel that they are putting more into orienteering than they get out of it. I'd be first to put my hand up!
Definitely needed this run to clear my head. A bit overwhelmed by all the orienteering-related stuff I have to keep track of, despite its being technically the off season - and the fact that I have to run a L1 controllers' workshop next weekend, which I haven't even had a chance to start planning yet.
A few times this year I've thought that the survey OA really should hold is to ask all orienteers who are involved in administration/organisation whether they feel that they are putting more into orienteering than they get out of it. I'd be first to put my hand up!
Friday Nov 2, 2012 #
8 PM
running (Shepherds Hill) 53:58 [3]
shoes: Asics Kayano 18
Went out later than I had intended because of working on the never-ending ANZ challenge team selection process, and didn't really beat the darkness home. Was very careful where I put my feet on the rough trails in the park, mindful of the sportsmed doctor's words that apparently when you bend your knee on impact the force through it is something like 9 times your body weight (can that be right?).
Came home to find Geoff & his workmates, who had already left for their camping/4WDing trip down the South East, having come back for a few last-minute forgotten essentials. They're planning on getting as far as Cantara tonight - I wish them luck! Also would rather go too than go to work tomorrow, but I think it's a boys and beer (and book for Geoff to read when the others get too pissed for conversation) weekend.
Came home to find Geoff & his workmates, who had already left for their camping/4WDing trip down the South East, having come back for a few last-minute forgotten essentials. They're planning on getting as far as Cantara tonight - I wish them luck! Also would rather go too than go to work tomorrow, but I think it's a boys and beer (and book for Geoff to read when the others get too pissed for conversation) weekend.
Thursday Nov 1, 2012 #
7 PM
running (Belair) 55:55 [3]
shoes: Asics Trabuco
To Long Gully where we waited for Zara/Callum, then up the steps, across to the waterfall (where we admired the lookout and wondered about putting a control on it for the NOL races), then down through Echo Tunnel with Fern, Simon, Greg, Steve & Aiden. Fern & I walked Z home and we stopped to gossip, then I walked Fern home and we chatted some more, then I ran back across the golf course in the last of the twilight. Trail shoes are good for grip but less so for knees.