Training Log Archive: GlenTIn the 30 days ending Nov 30, 2018:
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Friday Nov 30, 2018 #
Strength and Flexibility (Yoga) 50:00 [1]
Thursday Nov 29, 2018 #
3 PM
Road Run 31:26 3.33 mi (9:26 / mi) +58m 8:58 / mi
ahr:131 max:149 shoes: New Balance 880
Tuesday Nov 27, 2018 #
Strength and Flexibility (Yoga) 50:00 [2]
Monday Nov 26, 2018 #
Strength and Flexibility (Yoga) 50:00 [1]
Sunday Nov 25, 2018 #
Event: Dirty Bird 15k Trail
9 AM
Trail Run race 1:39:27 *** 14.63 km (6:48 / km) +285m 6:12 / km
ahr:144 max:156 shoes: NB Leadville VS
Dirty Bird 15k Trail Race at French Creek SP (with 30k and 50k options). Started near the Park Office and did a big loop to the north (mostly on the FC North map). Rocks, roots, mud and water - the way trail running is meant to be! To top off the last several months of above average rainfall, another inch of rain fell overnight. So trails were often small streams and there were puddles more than ankle deep. Took a face plant in a puddle about 1/2 mile into the race, so I was wet and muddy early (didn’t actually get my face into it, just arms and legs).
Good racing weather - mid-40s and cloudy but clearing and full sun shortly after I finished so very nice for hanging around. And the typical great organizing job by Pretzel City Sports.
Finished 97th overall (out of >300 in the 15k) and 2nd in M60-67 (~2:30 back). A 72yo guy finished about 10 minutes ahead! Good representation from the orienteering community - AJ Riley 4th overall, Peter Zakrevski 7th, Istvan Nagy about 3 min faster than me, Chris Hand somewhere mid-pack, Wyatt spectating (and driving the young speedsters) and Greg Ahlswede winning the 30k in about 2:08.
Good racing weather - mid-40s and cloudy but clearing and full sun shortly after I finished so very nice for hanging around. And the typical great organizing job by Pretzel City Sports.
Finished 97th overall (out of >300 in the 15k) and 2nd in M60-67 (~2:30 back). A 72yo guy finished about 10 minutes ahead! Good representation from the orienteering community - AJ Riley 4th overall, Peter Zakrevski 7th, Istvan Nagy about 3 min faster than me, Chris Hand somewhere mid-pack, Wyatt spectating (and driving the young speedsters) and Greg Ahlswede winning the 30k in about 2:08.
Friday Nov 23, 2018 #
3 PM
Road Run 28:59 3.17 mi (9:09 / mi) +21m 8:58 / mi
ahr:130 max:144 shoes: New Balance 880
Around the neighborhood. 30F and sunny - cold for November!
Wednesday Nov 21, 2018 #
12 PM
Trail Run 1:15:46 ** 6.18 mi (12:16 / mi) +254m 10:52 / mi
ahr:132 max:146 shoes: NB Leadville VS
Walking Purchase Park in Salisbury Twp., starting from Dodson Street Park at the top of the hill. Lots of leaves hiding the rocks (which there are also a lot of). A few easily avoidable muddy spots but generally dry trails. Low 40s, breezy and not much sun (i.e. November).
Tuesday Nov 20, 2018 #
3 PM
Road Run 31:05 3.33 mi (9:20 / mi) +17m 9:12 / mi
ahr:130 max:144 shoes: New Balance 880
Around various nearby blocks. Overcast, low 40s.
Monday Nov 19, 2018 #
Strength and Flexibility (Yoga) 50:00 [1]
Sunday Nov 18, 2018 #
Event: SVO Rocky Ridge
11 AM
Orienteering race 2:08:09 *** 10.14 km (12:38 / km) +386m 10:37 / km
ahr:116 max:182 spiked:11/15c shoes: VJ Falcons 9
Red course at Rocky Ridge. 6.9k, 280m. Most of the ground was covered with wet snow ranging from about 1 to 4 inches deep, making for slippery footing (and hiding rocks). Visibility was good. Overcast and about 40F. A challenging course set by Sam Kolins.
Not a very good run. Lost about 10 minutes on each of controls 5 and 8 not reading the mapped (and unmapped) rock very well. At least two relocations on each before finding them. Off a bit on 4 and 10 and had to search some on each. Slowed by some GI discomfort. Was pretty much drained physically and mentally at 90 minutes, so the last half dozen controls were a slog. But, I was out in the woods finding controls, so a good day.
Thanks to Sam and the SVO crew (Brad, Julie, Mike and probably others) and anyone else who helped and hung around in the cold while we traipsed around the woods.
Not a very good run. Lost about 10 minutes on each of controls 5 and 8 not reading the mapped (and unmapped) rock very well. At least two relocations on each before finding them. Off a bit on 4 and 10 and had to search some on each. Slowed by some GI discomfort. Was pretty much drained physically and mentally at 90 minutes, so the last half dozen controls were a slog. But, I was out in the woods finding controls, so a good day.
Thanks to Sam and the SVO crew (Brad, Julie, Mike and probably others) and anyone else who helped and hung around in the cold while we traipsed around the woods.
Saturday Nov 17, 2018 #
3 PM
Road Run 41:07 4.31 mi (9:32 / mi) +52m 9:12 / mi
ahr:133 max:145 shoes: New Balance 880
Roads around the ‘hood since there’s a couple inches of wet snow on the trails. Mid-40s and cloudy.
Wednesday Nov 14, 2018 #
3 PM
Trail Run 58:10 ** 4.65 mi (12:31 / mi) +204m 11:01 / mi
ahr:130 max:151 shoes: NB Leadville VS
Trails at Star Village. Carried the O-map but pretty much stayed on trails, doing a big loop around Lehigh Mountaintop Campus. Trails were treacherous in places with dry but slippery leaves hiding the rocks underneath (except for one section where the mountain bikers had been through with rakes and/or a leaf blower). Temperature in the upper 30s and not much sun, so on the chilly side.
Monday Nov 12, 2018 #
Strength and Flexibility (Yoga) 50:00 [1]
Sunday Nov 11, 2018 #
11 AM
Orienteering race 1:10:48 *** 7.9 km (8:58 / km) +76m 8:33 / km
ahr:120 max:149 spiked:10/13c shoes: VJ Falcons 8
Green course on Fair Hill Big Elk Chapel map. 6.3k, 105m. Some small changes in trail locations and vegetation since originally mapped, with some updates, but still a very useable map. Excellent course by Tom Overbaugh with a couple of good route choice legs and nice use of the wooded areas. And a fine day weatherwise - sunny and low 40s (for running, on the chilly side for the volunteers who weren’t quite so active).
An OK run, but I drifted left on several controls, resulting in significant errors on three of them (on others I made mid-course corrections using terrain features). Gotta do some work with the compass. Probably lost 7-8 minutes total.
Thanks to Tom and the rest of the volunteers who made it happen.
An OK run, but I drifted left on several controls, resulting in significant errors on three of them (on others I made mid-course corrections using terrain features). Gotta do some work with the compass. Probably lost 7-8 minutes total.
Thanks to Tom and the rest of the volunteers who made it happen.
Saturday Nov 10, 2018 #
Note
Lehigh Gap Nature Center - More or Less 10k Trail Run
9 AM
Trail Run race 1:06:47 10.36 km (6:27 / km) +276m 5:41 / km
ahr:148 max:160 shoes: NB Leadville VS
More or Less 10k Trail Race at Lehigh Gap Nature Center. Interesting course with sections of rail trail at the beginning, middle and near the end. The rest of the course varied from tame double track to some pretty technical single track, mostly due to rocks. And of course there were some hills.
Started off sensibly, having no need to push the first, flat mile on rail trail. Power walked most of the uphills and really focused for the technical stuff, which seemed to be a good plan since I was gaining on nearby runners. Happy with my race. 28th overall (of about 85) and first in M60+ (out of 4). 2nd woman overall is 62 and was about 10 places ahead of me - I’ve been in trail races with her before and she always seems to be a few minutes faster - impressive.
Weather was approaching wintery - upper 30s, partly cloudy with a stiff breeze out of the West with some snow flurries during the race. Guessed right on the clothing, including a light hat and gloves.
GPS track is funky for the first mile or so - I did not cross the Lehigh River. The rest of the track looks OK - either didn’t have enough satellites or maybe was getting a signal bounce in the Gap.
Started off sensibly, having no need to push the first, flat mile on rail trail. Power walked most of the uphills and really focused for the technical stuff, which seemed to be a good plan since I was gaining on nearby runners. Happy with my race. 28th overall (of about 85) and first in M60+ (out of 4). 2nd woman overall is 62 and was about 10 places ahead of me - I’ve been in trail races with her before and she always seems to be a few minutes faster - impressive.
Weather was approaching wintery - upper 30s, partly cloudy with a stiff breeze out of the West with some snow flurries during the race. Guessed right on the clothing, including a light hat and gloves.
GPS track is funky for the first mile or so - I did not cross the Lehigh River. The rest of the track looks OK - either didn’t have enough satellites or maybe was getting a signal bounce in the Gap.
Friday Nov 9, 2018 #
Strength and Flexibility (Yoga) 50:00 [1]
Thursday Nov 8, 2018 #
2 PM
Rail Trail Run 34:25 3.82 mi (9:01 / mi) +22m 8:51 / mi
ahr:132 max:151 shoes: New Balance 880
Saucon Rail Trail from Reading Dr. lot. Sunny, low 50s.
Wednesday Nov 7, 2018 #
2 PM
Trail Run 49:43 4.59 mi (10:50 / mi) +87m 10:14 / mi
ahr:133 max:150 shoes: NB Leadville VS
Green Lane Park, from the parking area on Knight Rd nearest Rt. 29. Started on the Red trail but diverged onto the network of single and double track across Knight Rd. Nice section of trail along the reservoir after re-crossing Knight Rd. Upper 50s and mostly cloudy, so pretty nice for November. Trails were muddy in places. Trails in this area of the park have very few rocks so they are quite runnable.
Tuesday Nov 6, 2018 #
Strength and Flexibility (Yoga) 50:00 [2]
Monday Nov 5, 2018 #
Strength and Flexibility (Yoga) 50:00 [1]
Sunday Nov 4, 2018 #
10 AM
Orienteering race 1:54:28 *** 12.78 km (8:57 / km) +326m 7:57 / km
ahr:135 max:179 spiked:20/22c shoes: VJ Falcons 8
Score-O on the French Creek North map with S/F near Scott’s Run Lake. 31 controls spread across the map with point values of 3, 4, 5 or 6 with a total of 141 points available. Mass start, two hour time limit with no extra time for pre-planning. Sunny and low 50s with abundant Fall colors - perfect day to be in the woods. Set by Fred Reed - thanks to him and all the others who helped out.
An OK run after a shaky start. Headed to control 32 first which then set up a physically and navigationally challenging route to 47, which was a pretty easy control if approached from the other way. Lost several minutes missing 47 and having to relocate. OK after that as I made my way into the north part of the map where many of the higher point controls were. Crossed the road to pick up two of the 6 point controls there but then had a long uphill road trek going to 57 (in retrospect, I probably could’ve gotten 59-50-40-45 with equivalent time and effort to 62-61, resulting in 6 more points). Decided at the right time that it I should to head back in and was able to pick up all the points in the southeast part as I came back. Visited 22 controls for a total of 100 points. Sam Kolins swept the course in 1:40-something.
Control order: 32-47-34-39-46-64-54-66-60-53-65-51-62-61-57-44-43-36-31-67-42-37.
An OK run after a shaky start. Headed to control 32 first which then set up a physically and navigationally challenging route to 47, which was a pretty easy control if approached from the other way. Lost several minutes missing 47 and having to relocate. OK after that as I made my way into the north part of the map where many of the higher point controls were. Crossed the road to pick up two of the 6 point controls there but then had a long uphill road trek going to 57 (in retrospect, I probably could’ve gotten 59-50-40-45 with equivalent time and effort to 62-61, resulting in 6 more points). Decided at the right time that it I should to head back in and was able to pick up all the points in the southeast part as I came back. Visited 22 controls for a total of 100 points. Sam Kolins swept the course in 1:40-something.
Control order: 32-47-34-39-46-64-54-66-60-53-65-51-62-61-57-44-43-36-31-67-42-37.
Field Checking (Pickup) 27:49 *** 1.93 km (14:24 / km) +77m 12:00 / km
ahr:99 max:131 shoes: VJ Falcons 9
Control pickup. 5 controls between Janet and me, both visiting the water control to clean that one up. Drove as close as we could to most of them. I did one trail walk/jog between two of them.
Friday Nov 2, 2018 #
Strength and Flexibility (Yoga) 50:00 [1]
Thursday Nov 1, 2018 #
2 PM
Trail Run 49:20 4.12 mi (11:59 / mi) +200m 10:25 / mi
ahr:131 max:150 shoes: NB Leadville VS
Trexler Nature Preserve. Parked at the mountain bike access area on the North Range. Single track, some double track and some bushwhacking when I tried to follow a no-longer-maintained portion of the Border Trail. It’s November but the temperature was in the low 70s!
Hiking 6:00 0.27 mi (22:12 / mi) +33m 16:09 / mi
ahr:103 max:124 shoes: NB Leadville VS
Wandering up a trail from the parking lot as a cool down.