Training Log Archive: PGIn the 30 days ending Nov 30, 2007:
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Thursday Nov 29, 2007 #
trail running 55:02 [3]
shoes: Asics trail
Pre-breakfast run in Prince William Forest Park. Two foxes (neither the swamp variety), a kingfisher, a pileated woodpecker, and two very tame deer.
Wednesday Nov 28, 2007 #
trail running 1:18:00 [3]
shoes: Asics trail
Very pleasant early morning run in Prince William Forest Park with Swampfox. Mellow pace for him, moderately stressful for me. Good to get out. And the new shoes (Asics trail) felt good.
Then a round of rogaine practice at Augustine with Chuck Ferguson and a friend of his. Excellent.
Then a round of rogaine practice at Augustine with Chuck Ferguson and a friend of his. Excellent.
Tuesday Nov 27, 2007 #
Note
Funeral, then a long drive south to try and talk Swampfox into coming to JJ's rescue, but SF claims to only do outside jobs. One more chance tomorrow morning to make my case before he heads west and we head further south.
On the other hand, knowing from recent history what happens when you put a gun in the hands of a Wyoming man, perhaps JJ should consider himself fortunate if SF stays away?
On the other hand, knowing from recent history what happens when you put a gun in the hands of a Wyoming man, perhaps JJ should consider himself fortunate if SF stays away?
Sunday Nov 25, 2007 #
Event: Mt Tom
orienteering 1:07:34 [3] 6.2 km (10:54 / km) +1017ft 8:43 / km
rhr:51 weight:138.5lbs shoes: integrators 2006
NEOC local meet at Mt. Tom. Ran the start for a couple of hours, then headed out on the Red course after Phil printed up a special version of the map, 1:11,000 (as opposed to the version everyone else was getting until we ran out, 1:10,700). I believe there is a reason for these less commonly used scales, though that reason may be philosophical in nature and far beyond my ability to understand. Suffice it to say it was a beautiful day, a fine and testing course with a sufficient number of hills and rocks, and all the controls were right where they were supposed to be.
Good run, though good walk would be more accurate every time the course turned uphill. Just a little careless at #4. A few falls, got my little finger on my left hand on one of them, though it seems like it shouldn't affect my grip, also got zapped in the eye, the non-contact one, towards the end, bit of a scratch but maybe not too bad.
My routes.
Good run, though good walk would be more accurate every time the course turned uphill. Just a little careless at #4. A few falls, got my little finger on my left hand on one of them, though it seems like it shouldn't affect my grip, also got zapped in the eye, the non-contact one, towards the end, bit of a scratch but maybe not too bad.
My routes.
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orienteering 48:00 [1]
shoes: integrators 2006
Picking up points 6, 5, 4, 3, 2, and 1, plus a Green course control between 2 and 3. With stakes and e-boxes, even half a dozen is a good armload, especially when the forest tightens up a bit.
Saturday Nov 24, 2007 #
track tempo 20:54 [4] 4.8 km (4:21 / km)
weight:139lbs shoes: Montrail #2
At the track, thought I would try a run at T pace, threshold, chart said to do it at 7:04 per 1600, did 4800 in 20:54, 1600s were 6:59, 7:00, 6:55. A bit of a mental struggle, going a hair too fast, kept telling myself to slow down just a little, but was afraid I would slow down too much, so ended up not slowing down at all. But not too far off. Effort level -- hard work, breathing hard, but not excessively so, in control. Probably just about right.
35F, almost no wind, overcast, perfectly pleasant except for the fact that it was about 4 pm and the sun was already going down.
Heading south in a couple of days, was planning on leaving Monday but just found out I have a funeral to go to on Tuesday, an elderly aunt died last week, will be a chance to see relatives I rarely see. Then south, back via Valley Forge on the way home. At least that's the plan right now.
35F, almost no wind, overcast, perfectly pleasant except for the fact that it was about 4 pm and the sun was already going down.
Heading south in a couple of days, was planning on leaving Monday but just found out I have a funeral to go to on Tuesday, an elderly aunt died last week, will be a chance to see relatives I rarely see. Then south, back via Valley Forge on the way home. At least that's the plan right now.
track 9:56 [3] 2.0 km (4:58 / km)
shoes: Montrail #2
4 laps warm-up, 1 lap after.
Friday Nov 23, 2007 #
road running 45:34 [3] 5.6 mi (8:08 / mi)
shoes: Montrail #2
Was it an intra-breakfast run? Meaning after the first part of breakfast and before the second part. Whatever, when you're at the DeWeese estate, you get the program and the program starts early. I passed on the hour of spinning at 5:30, but got dragged along on the run at 8, with Charlie, Rhonda, and Rhonda's training buddy Kathleen.
Nice relaxed pace until we hit the first hill and the ladies took off. It seems they surge up any and all hills. I got used to it after a while, but at first I thought they would be dropping me as well as Charlie.
Felt ok after yesterday. Cold, windy, invigorating. And all done at an early hour!
Here is the fine group (PG, Kathleen, Charlie, Rhonda). A careful observer will note that the driveway is severely sloped and I am on the uphill side....
Nice relaxed pace until we hit the first hill and the ladies took off. It seems they surge up any and all hills. I got used to it after a while, but at first I thought they would be dropping me as well as Charlie.
Felt ok after yesterday. Cold, windy, invigorating. And all done at an early hour!
Here is the fine group (PG, Kathleen, Charlie, Rhonda). A careful observer will note that the driveway is severely sloped and I am on the uphill side....
Note
Feeling quite distressed by the soaring G and my lack of zip at Manchester, T Day dinner was slim pickings. You do what you have to do...
Thursday Nov 22, 2007 #
road running race 32:41 [4] 4.75 mi (6:53 / mi)
shoes: Montrail #2
Manchester Road Race. Not thrilled but not bad. 514th overall out of maybe 9,000, 4th in 60-69.
Splits: 6:29, 7:44 (uphill), 6:46, 6:43, 4:59.
Not thrilled because the last half seemed like very hard work for not good times. You reach the high point at about 2.2 miles and then it is all down/flat. Mile 4 and the last .75 should have been quicker, but it just wasn't there. Time up the hill was ok. So why no better? There's the age issue, can't do anything about that, it will only get worse. And the training issue, but my training hasn't been too bad. And then the G issue, where I clearly am carrying the proverbial extra 5-pound bag of sugar. Need to do something about that.
Glad I went though. Saw a bunch of Walkers, plus George clued me in on just where to park and how to get there to avoid closed streets, so I parked within a couple blocks of the start/finish. And getting in the under-35 seeding group was just right, crossed the start line in 7 seconds and right then could start running as fast as I cared to. Lots of people, but not annoyingly so.
And a nice rest of the day too -- a tour of Charlie's laurel wrangling feats, a short but ok visit with my mom, and a delicious dinner chez Rhonda.
Oh, yeah, one other thing -- the thought popped into my mind somewhere around the 4-mile mark, it occurred to me to wonder how close I might be to sudden death? Was I exerting myself to such an extent (and I was working hard) that I was close to taking a one-way trip over the edge? Or was I in no danger at all? Unresolved, of course -- or maybe I should say, Thank goodness -- and I didn't linger over the thought for long, there were still several more minutes of pain to deal with....
Splits: 6:29, 7:44 (uphill), 6:46, 6:43, 4:59.
Not thrilled because the last half seemed like very hard work for not good times. You reach the high point at about 2.2 miles and then it is all down/flat. Mile 4 and the last .75 should have been quicker, but it just wasn't there. Time up the hill was ok. So why no better? There's the age issue, can't do anything about that, it will only get worse. And the training issue, but my training hasn't been too bad. And then the G issue, where I clearly am carrying the proverbial extra 5-pound bag of sugar. Need to do something about that.
Glad I went though. Saw a bunch of Walkers, plus George clued me in on just where to park and how to get there to avoid closed streets, so I parked within a couple blocks of the start/finish. And getting in the under-35 seeding group was just right, crossed the start line in 7 seconds and right then could start running as fast as I cared to. Lots of people, but not annoyingly so.
And a nice rest of the day too -- a tour of Charlie's laurel wrangling feats, a short but ok visit with my mom, and a delicious dinner chez Rhonda.
Oh, yeah, one other thing -- the thought popped into my mind somewhere around the 4-mile mark, it occurred to me to wonder how close I might be to sudden death? Was I exerting myself to such an extent (and I was working hard) that I was close to taking a one-way trip over the edge? Or was I in no danger at all? Unresolved, of course -- or maybe I should say, Thank goodness -- and I didn't linger over the thought for long, there were still several more minutes of pain to deal with....
Note
Well, the results are out and I'm pretty sure I am now 1-0 lifetime vs. Frank Shorter.... :-)
Also, there was a finisher age 68, ran 37:57, from Colchester, CT, name of Clem McGrath. J-man's dad?
Also, there was a finisher age 68, ran 37:57, from Colchester, CT, name of Clem McGrath. J-man's dad?
road running 10:00 [2]
Warm-up.
Tuesday Nov 20, 2007 #
Note
Whether the inspiration came from JJ's recent victories, or more likely from the ever more common pitter-patter of little feet, or most likely from the appearance of fresh mouse shit on the kitchen counter, it was time to go to battle again, though hopefully not yet time to call in a real professional (Ross).
And it also was time to try out a new tactic -- make the traps as appealing as possible to the mice. First by cleverly adding a hint of blue cheese to the left-over aroma of peanut butter from the last great war (our stock of PB being depleted for the moment). And secondly, and this was pure genius, by figuring out that mice have needs too, not just for food but also for a little culture. And all in a nice social setting.
So I looked around and decided that they probably weren't all that interested in sports, or business, or even the news -- what they really cared about was leisure and lifestyle, so I laid out "Leisure & Lifestyle" and put out three traps in a nice social setting, each with the potent mix of stale PB and aged blue cheese, pretty sure that good things were going to happen overnight.
And bingo!
And it also was time to try out a new tactic -- make the traps as appealing as possible to the mice. First by cleverly adding a hint of blue cheese to the left-over aroma of peanut butter from the last great war (our stock of PB being depleted for the moment). And secondly, and this was pure genius, by figuring out that mice have needs too, not just for food but also for a little culture. And all in a nice social setting.
So I looked around and decided that they probably weren't all that interested in sports, or business, or even the news -- what they really cared about was leisure and lifestyle, so I laid out "Leisure & Lifestyle" and put out three traps in a nice social setting, each with the potent mix of stale PB and aged blue cheese, pretty sure that good things were going to happen overnight.
And bingo!
Monday Nov 19, 2007 #
road running 46:54 [3] 5.3 mi (8:51 / mi)
weight:138.5lbs shoes: Montrail #2
An early morning, and a rather chilly early morning (25F), run with Dave, up South Sugarloaf and back. Didn't have much zip, but it's done. 9:21 up the hill.
Sunday Nov 18, 2007 #
Event: WCOC Wooster Mtn Meet
orienteering 1:04:10 [3] 6.3 km (10:11 / km) +689ft 8:44 / km
rhr:53 weight:137lbs shoes: integrators 2006
WCOC meet on part of a new map that Rick DeWitt is making just south of Danbury, CT. Drove down with Phil, nice trip.
My orienteering was OK except for botching the first one, a little cliff, I just didn't seem to be reading the hillside right. After that no problems finding the controls, but getting there was often rather slow, combination of some rocks and deadfall in places and my old legs. But only a couple of falls and no damage. Map and terrain were real nice, though the contrast between the contours and the printed course was not so much, made it hard at times to pick out the course.
What one might consider a flaw in course design, legs 7-8 and 8-9 pretty much going over the same terrain, was in fact a stroke of genius, as the woods NE of 8 were the nicest of the day. If 10 had been right back next to 8 I wouldn't have minded at all.
Kilometer time was 10:10. Multiply this by the 42.2 km at Valley Forge and you get 7 hours 9 minutes. The time limit at VF is 7 hours. I need to pick it up.
My routes.
My orienteering was OK except for botching the first one, a little cliff, I just didn't seem to be reading the hillside right. After that no problems finding the controls, but getting there was often rather slow, combination of some rocks and deadfall in places and my old legs. But only a couple of falls and no damage. Map and terrain were real nice, though the contrast between the contours and the printed course was not so much, made it hard at times to pick out the course.
What one might consider a flaw in course design, legs 7-8 and 8-9 pretty much going over the same terrain, was in fact a stroke of genius, as the woods NE of 8 were the nicest of the day. If 10 had been right back next to 8 I wouldn't have minded at all.
Kilometer time was 10:10. Multiply this by the 42.2 km at Valley Forge and you get 7 hours 9 minutes. The time limit at VF is 7 hours. I need to pick it up.
My routes.
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trail running 5:00 [2]
shoes: integrators 2006
A brief warm-up.
Saturday Nov 17, 2007 #
trail running 1:01:20 [3]
weight:138.5lbs shoes: Montrail #2
Sometimes the smallest things are so nice.
Was down in Manchester (CT) to get myself properly registered and seeded for Thursday's race, and to check out the course, and to play a nice round at the Manchester CC, surprisingly fine course, and then the idea was to go for a run in the nearby woods, a place that I think George and Clint refer to as Coup Sawmill, why I don't know, it's just to the west of Gay City, and I think WCOC even has a basemap of the area, and I heard the woods were really nice and I wanted to have a look. Except I had no map. I looked at stuff on-line, so I knew where a good starting point might be, but I wasn't organized enough to actually print out a useful map.
Mid-afternoon, found the trailhead, and there's parking for about a dozen cars, and it's almost full, looks like mostly mountain bikers, and lo and behold there is an info board and it has a map posted with a bunch of trails marked, and then lo and behold again, there is a little circular tube that says "Maps," and then lo and behold a third time and there are actually maps in it. I am in seventh heaven.
A very nice run. Good trails, beautiful woods. It may tire me out for tomorrow's O' but who cares. Good Valley Forge training.
Map. Started at the Line St. parking, Took the yellow trail, then blue and a bit of yellow to summit, then white to the north end, then back via white, grey, yellow/red, and yellow. No AOWN events, except I guess for taking a pee, which is very AOWN....
Was down in Manchester (CT) to get myself properly registered and seeded for Thursday's race, and to check out the course, and to play a nice round at the Manchester CC, surprisingly fine course, and then the idea was to go for a run in the nearby woods, a place that I think George and Clint refer to as Coup Sawmill, why I don't know, it's just to the west of Gay City, and I think WCOC even has a basemap of the area, and I heard the woods were really nice and I wanted to have a look. Except I had no map. I looked at stuff on-line, so I knew where a good starting point might be, but I wasn't organized enough to actually print out a useful map.
Mid-afternoon, found the trailhead, and there's parking for about a dozen cars, and it's almost full, looks like mostly mountain bikers, and lo and behold there is an info board and it has a map posted with a bunch of trails marked, and then lo and behold again, there is a little circular tube that says "Maps," and then lo and behold a third time and there are actually maps in it. I am in seventh heaven.
A very nice run. Good trails, beautiful woods. It may tire me out for tomorrow's O' but who cares. Good Valley Forge training.
Map. Started at the Line St. parking, Took the yellow trail, then blue and a bit of yellow to summit, then white to the north end, then back via white, grey, yellow/red, and yellow. No AOWN events, except I guess for taking a pee, which is very AOWN....
Friday Nov 16, 2007 #
track 7:45 [3] 1.6 km (4:51 / km)
weight:139lbs shoes: Montrail #2
Warm-up, cold and windy, each lap quicker.
track 21:18 [4] 5.0 km (4:16 / km)
shoes: Montrail #2
I used to do a various forms of this workout over the years, but not for a while, my favorite was 4 x 1600 with 200 in between and then a final 800, for a nice round 8K. Two requirements, a short recovery run at no more than 8-minute pace, and the total distance a round number to make the math more fun.
I wasn't up to trying the above, so I went with 4 x 1000 with a 200 rest and then a final 200, making 5K. Goal was to do the 1000s in 4:10 (my current 5K pace, might have shot for a touch faster if it hadn't been so windy), and the 200s in 60 seconds, and the final 200 in 45.
Splits -- 4:09.3, 57.1, 4:09.6, 1:03.0, 4:09.2, 1:01.3, 4:07.2, 58.5, 43.0
Just fine, though I certainly didn't have very much in reserve.
I wasn't up to trying the above, so I went with 4 x 1000 with a 200 rest and then a final 200, making 5K. Goal was to do the 1000s in 4:10 (my current 5K pace, might have shot for a touch faster if it hadn't been so windy), and the 200s in 60 seconds, and the final 200 in 45.
Splits -- 4:09.3, 57.1, 4:09.6, 1:03.0, 4:09.2, 1:01.3, 4:07.2, 58.5, 43.0
Just fine, though I certainly didn't have very much in reserve.
trail running 29:52 [3] 3.15 mi (9:29 / mi)
shoes: Montrail #2
Another old workout that I used to hear favorable things said about, though I never did it myself, was the race 10K, and then right afterwards go run 10 miles. This was more geared to ultra training, the theory being that the 10K took care of any glycogen you might have stored up and left you quite depleted, and then the 10 miles felt like you were well into the ultra blues, but, and here was the good part, you didn't first have to run 20+ miles to get there. So you could get good ultra training without having to spend all day doing it.
Since I'm only training for a marathon, no need to go overboard, but I thought it would be interesting to run more after a hard track workout than the usual couple of slow laps. So I chugged my way off to the top of the Eaglebrook ski slopes and found out, surprise, the legs did feel like shit. Even though coming back down was not so bad.
Drove home feeling quite pleased with myself....
Route.
Since I'm only training for a marathon, no need to go overboard, but I thought it would be interesting to run more after a hard track workout than the usual couple of slow laps. So I chugged my way off to the top of the Eaglebrook ski slopes and found out, surprise, the legs did feel like shit. Even though coming back down was not so bad.
Drove home feeling quite pleased with myself....
Route.
Wednesday Nov 14, 2007 #
trail running 1:40:10 [3]
rhr:53 weight:139lbs shoes: Montrail #2
Sometimes there is a method to the madness, the madness in this case being posting that I intended to do a "long" run this week -- it is a bit sad that 90 minutes is a "long" run, though to be accurate I perhaps ought to be calling it a "very long" run....
Anyway, I got a call from Phil this morning that he'd seen the plan, that a long run would suit him too, and how about today, since the weather was nice and rain was forecast for tomorrow. I'd been planning some rogaine practice, but after a bit of hemming and hawing we settled on meeting at 2:30 at the Notch, which would leave me time to do both. And a good long time on my feet today.
Did what turned out to be a very nice route, on the Robert Frost trail over past Rattlesnake Knob, then mountain bike trails to Batchelor Road, and then more bike trails climbing back up to the Notch. Lots of ups and downs but no bad climbs, and we both felt OK coming up the last hills. I suppose it helped that the pace was mellow.
Getting quite dark, especially in the hemlocks, windy and a bit of rain at the end, glad we didn't start any later. And very glad to have company.
Anyway, I got a call from Phil this morning that he'd seen the plan, that a long run would suit him too, and how about today, since the weather was nice and rain was forecast for tomorrow. I'd been planning some rogaine practice, but after a bit of hemming and hawing we settled on meeting at 2:30 at the Notch, which would leave me time to do both. And a good long time on my feet today.
Did what turned out to be a very nice route, on the Robert Frost trail over past Rattlesnake Knob, then mountain bike trails to Batchelor Road, and then more bike trails climbing back up to the Notch. Lots of ups and downs but no bad climbs, and we both felt OK coming up the last hills. I suppose it helped that the pace was mellow.
Getting quite dark, especially in the hemlocks, windy and a bit of rain at the end, glad we didn't start any later. And very glad to have company.
Note
The Valley Forge marathon is going to be a bit of a struggle. But I think it is going to be one of those events that will be enjoyed greatly, not while you're doing it but afterwards in the memory bank.
Monday Nov 12, 2007 #
road running 1:06:22 [2] 7.63 mi (8:42 / mi)
rhr:54 weight:139lbs shoes: Montrail #2
A combination of going up South Sugarloaf and my flat in-town loop, the point being to stay out for over an hour and knock off one of the four planned efforts for the week (not that I can't do more than 4 if I feel like it, but that's a minimum). Route. Relaxed pace, just right, but quads were still complaining by the end. Just have to keep at it.
Sunday Nov 11, 2007 #
road running race 20:44 [5] 5.0 km (4:09 / km)
weight:138.5lbs shoes: Montrail #2
5K road race in Monson, not hilly, not flat, several short ups (30-40' vertically), enough to be noticed. Windy, pleasantly cool (low 40s).
Ran as hard as I could and about what I hoped for. Lungs felt ok (breathing hard, but not in serious distress) but legs, especially quads, felt tired/sore. Wasn't sure if the legs were going to hang in there on the couple of ups in the last mile, but they did. It's good to be reminded that you can almost always do more than you feel is possible.
On the down side, less than 2 years ago I ran a half marathon at the same pace. No way I could have come anywhere close to that today, or ever again.
And, looking ahead, the odds of shaving 45 seconds off today's time seem to be very slim. Shaving even 15 seconds will be hard. But we'll see.
Plan for this week -- hope to fit in a couple of "longer" runs, one 60+, one 90+, and a couple of faster efforts. Shaving seconds won't happen without doing some work.
Ran as hard as I could and about what I hoped for. Lungs felt ok (breathing hard, but not in serious distress) but legs, especially quads, felt tired/sore. Wasn't sure if the legs were going to hang in there on the couple of ups in the last mile, but they did. It's good to be reminded that you can almost always do more than you feel is possible.
On the down side, less than 2 years ago I ran a half marathon at the same pace. No way I could have come anywhere close to that today, or ever again.
And, looking ahead, the odds of shaving 45 seconds off today's time seem to be very slim. Shaving even 15 seconds will be hard. But we'll see.
Plan for this week -- hope to fit in a couple of "longer" runs, one 60+, one 90+, and a couple of faster efforts. Shaving seconds won't happen without doing some work.
road running 20:00 [3]
shoes: Montrail #2
About 15 minutes before, 5 minutes after.
Friday Nov 9, 2007 #
track 5:41 [5] 1.6 km (3:33 / km)
weight:138lbs shoes: Montrail #2
Another short but hard effort at the track, 4 x 400 on a 3-minute cycle. 89.5, 86.1, 84.2, 81.2. Last one was pretty much all-out. I'm not sure why. But I am getting the legs going a little faster, which is the point.
track 12:00 [3] 2.4 km (5:00 / km)
shoes: Montrail #2
4 laps before, 2 laps after.
Note
The Japanese maple by the front door is in full fall color....
Notice also the fine raking job and the immaculate lawn, including (the section furthest away) some excellent and very lush moss.
Notice also the fine raking job and the immaculate lawn, including (the section furthest away) some excellent and very lush moss.
Note
So Jeff has me down for 20 wins in the Classic Champs. Which got me interested to check. And I came up with the following:
Year - Class - O' age - place - location
1974 M21 (30) 5th Carbondale, IL
1975 M21 (31) 3rd Grand Rapids, MI
1976 M21 (32) 1st Meramac SP, MO (#1)
1977 M21 (33) 1st Pochahantes SP, VA (#2)
1978 M21 (34) 1st Boxford SF, MA (#3)
1979 M21 (35) 1st Silvermine, NY (#4)
1980 M21 (36) 2nd Cuivre River, MO
1981 M21 (37) 3rd? Buffalo, NY
1982 M21 (38) 3rd French Creek, PA
1983 M21 (39) 1st Telemark, WI (#5)
1984 M35 (40) 1st Hawn SP, MO (#6)
1985 M40 (41) DQ Highland SP, MI (skipped a control)
1986 M40 (42) 1st Houston, TX (#7)
1987 M40 (43) 1st George Washington SF, RI (#8)
1988 M40 (44) 1st Great Falls, MD (#9)
1989 M21 (45) 2nd Annadel SP, CA
1990 M21 (46) 4th Baileytown, NY
1991 M21 (47) 6th Mark Twain SF, MO
1992 M21 (48) 5th French Creek SP, PA
1993 M21 (49) 7th Harriman SP, NY
1994 M50 (50) 1st Anchorage, AK (#10)
1995 M50 (51) 1st southern Michigan (#11)
1996 M50 (52) 1st Cincinnati (#12)
1997 M50 (53) 1st Quantico, VA (#13)
1998 M50 (54) 1st Teanaway Forks, WA (#14)
1999 M21 (55) 8th Spooner Lake, NV
2000 M55 (56) 1st Delaware Water Gap, PA (#15)
2001 M55 (57) 1st Winowna SF, NY (#16)
2002 M55 (58) 1st Prince William Forest, VA (#17)
2003 M55 (59) 2nd Fallen Leaf Lake, CA
2004 M45 (60) 2nd Telemark, WI
2005 M45 (61) 1st Bend, OR (#18)
2006 M45 (62) 1st Buena Vista, CO (#19)
2007 M60 (63) 1st Prince William Forest, VA (#20)
20 it is, so fine.
Year - Class - O' age - place - location
1974 M21 (30) 5th Carbondale, IL
1975 M21 (31) 3rd Grand Rapids, MI
1976 M21 (32) 1st Meramac SP, MO (#1)
1977 M21 (33) 1st Pochahantes SP, VA (#2)
1978 M21 (34) 1st Boxford SF, MA (#3)
1979 M21 (35) 1st Silvermine, NY (#4)
1980 M21 (36) 2nd Cuivre River, MO
1981 M21 (37) 3rd? Buffalo, NY
1982 M21 (38) 3rd French Creek, PA
1983 M21 (39) 1st Telemark, WI (#5)
1984 M35 (40) 1st Hawn SP, MO (#6)
1985 M40 (41) DQ Highland SP, MI (skipped a control)
1986 M40 (42) 1st Houston, TX (#7)
1987 M40 (43) 1st George Washington SF, RI (#8)
1988 M40 (44) 1st Great Falls, MD (#9)
1989 M21 (45) 2nd Annadel SP, CA
1990 M21 (46) 4th Baileytown, NY
1991 M21 (47) 6th Mark Twain SF, MO
1992 M21 (48) 5th French Creek SP, PA
1993 M21 (49) 7th Harriman SP, NY
1994 M50 (50) 1st Anchorage, AK (#10)
1995 M50 (51) 1st southern Michigan (#11)
1996 M50 (52) 1st Cincinnati (#12)
1997 M50 (53) 1st Quantico, VA (#13)
1998 M50 (54) 1st Teanaway Forks, WA (#14)
1999 M21 (55) 8th Spooner Lake, NV
2000 M55 (56) 1st Delaware Water Gap, PA (#15)
2001 M55 (57) 1st Winowna SF, NY (#16)
2002 M55 (58) 1st Prince William Forest, VA (#17)
2003 M55 (59) 2nd Fallen Leaf Lake, CA
2004 M45 (60) 2nd Telemark, WI
2005 M45 (61) 1st Bend, OR (#18)
2006 M45 (62) 1st Buena Vista, CO (#19)
2007 M60 (63) 1st Prince William Forest, VA (#20)
20 it is, so fine.
C • 60s 9
Thursday Nov 8, 2007 #
road running 1:03:27 [3] 7.98 mi (7:57 / mi)
weight:139lbs shoes: Montrail #2
Along the river (ie. flat), then the East Taylor Hill loop, then back along the river. Route -- sure is pretty country, and I think at one point I went about 15 minutes without a car going by. 18:06 out, 28:11 loop, 17:10 back. An hour's run used to be nothing special, now it feels like a long run!
Hard time again getting out the door. Felt cold, though it was 40 and no wind, put on 2 long-sleeve shirts, gloves, long pants, didn't feel too warm. In February this would have been a day to go out in shorts and a t-shirt.
Legs felt so-so, not so much energy, an 8-minute pace was more work than one would hope, but also not much soreness, which is good. Short workout at the track is on the schedule for tomorrow, then a 5K race on Sunday.
Hard time again getting out the door. Felt cold, though it was 40 and no wind, put on 2 long-sleeve shirts, gloves, long pants, didn't feel too warm. In February this would have been a day to go out in shorts and a t-shirt.
Legs felt so-so, not so much energy, an 8-minute pace was more work than one would hope, but also not much soreness, which is good. Short workout at the track is on the schedule for tomorrow, then a 5K race on Sunday.
Wednesday Nov 7, 2007 #
trail running 18:40 [3]
shoes: Montrail #2
Headed home from Virginia today. Gail said it was Ok to stop for a run, she had a good book. My thoughts were Iron Hill, right off of 95 in Delaware, but it apparently has a lot of questionable people hanging out there, so we passed by without stopping. And then I thought about Pound Ridge, but that would have dropped me into Hartford traffic right in rush hour. So I ended up stopping at Forest Park in Springfield, almost home.
So why not just run at home? Partly because it would have been getting dark, and partly just because it is harder to get out the door at home than if I am on the road. I figured the odds were pretty good that I would get home and lose my will power and raid the refrigerator instead. Ain't pretty, but probably the truth.
Anyway, since I was there, I decided to run the 5X cross country course. 10 minutes warm-up over to the start, 8 minutes after back to the car.
So why not just run at home? Partly because it would have been getting dark, and partly just because it is harder to get out the door at home than if I am on the road. I figured the odds were pretty good that I would get home and lose my will power and raid the refrigerator instead. Ain't pretty, but probably the truth.
Anyway, since I was there, I decided to run the 5X cross country course. 10 minutes warm-up over to the start, 8 minutes after back to the car.
trail running 23:50 [4] 5.0 km (4:46 / km)
shoes: Montrail #2
5K XC course, good hard effort. Time sounds slow, but it's a hard course. I was figuring that under 25 on my own would be fine, so this was excellent. Started a bit cautious, but was running pretty quick by the end.
Very pleased to have done the workout....
Very pleased to have done the workout....
Tuesday Nov 6, 2007 #
trail running 29:47 [3]
shoes: Montrail #2
A short out-and-back in Fredricksburg Battlefield Park, trail recommended by Kissy, very nice, including the advice to drive to the top of Lee's Hill and start there, not that it is really that big a hill, but I had just finished breakfast. Perfect morning for running, a little too chilly/windy for the rogaine practice that followed, not that that kept us from doing it.
49,997 on the counter. So much wasted time, though a lot of fun too.... :-)
49,997 on the counter. So much wasted time, though a lot of fun too.... :-)
Monday Nov 5, 2007 #
Note
Some notes from the weekend:
-- We've officially hired Tom Hollowell as coach for the Senior and Junior Teams, plus Eric Bone as his assistant. Tom was here this weekend, meeting people and making plans. He'll be back a bunch more. This is great!
-- We got more financial support from the Board for the Team for next year, 6K up from 3K. Thanks! Now need to show we deserve it.
-- Only disappointing news was that the Board didn't formally approve the two championship bids for 2008 -- Rochester in April for the Middle and Relay, and Laramie in August for the Classic. They passed it on to the Executive Committee to deal with. It's seems 99% certain the bids will be approved, as they are the only bids and both are excellent. It's just a question of how long it will take to get the final OK. There is no reason it shouldn't be done within 1-2 weeks. We will see....
-- And my rogaine partner is stepping up her training. Excellent. Guess I need to also, though for the time being I'll be aiming at improving my 5K time. Never know when you might need a little extra speed as the 24-hour clock winds down.... :-)
-- We've officially hired Tom Hollowell as coach for the Senior and Junior Teams, plus Eric Bone as his assistant. Tom was here this weekend, meeting people and making plans. He'll be back a bunch more. This is great!
-- We got more financial support from the Board for the Team for next year, 6K up from 3K. Thanks! Now need to show we deserve it.
-- Only disappointing news was that the Board didn't formally approve the two championship bids for 2008 -- Rochester in April for the Middle and Relay, and Laramie in August for the Classic. They passed it on to the Executive Committee to deal with. It's seems 99% certain the bids will be approved, as they are the only bids and both are excellent. It's just a question of how long it will take to get the final OK. There is no reason it shouldn't be done within 1-2 weeks. We will see....
-- And my rogaine partner is stepping up her training. Excellent. Guess I need to also, though for the time being I'll be aiming at improving my 5K time. Never know when you might need a little extra speed as the 24-hour clock winds down.... :-)
Sunday Nov 4, 2007 #
trail running 15:00 [3]
shoes: integrators 2006
Warm-up.
orienteering 53:30 [3] 5.8 km (9:13 / km) +886ft 7:29 / km
shoes: integrators 2006
US Champs, day 2. Bad day. Mentally lazy (and/or over-confident), physically not bad for a while but legs were pretty beat the last 15 minutes, no zip.
Bonehead error on #1, just not paying attention, just a minute but still.... #2-4 were ok, though legs didn't feel great, then #5, just way too casual on the last couple hundred meters, assumed I could read the contours, got off course to avoid some green, and then took forever to relocate. Maybe another 4 minutes? After that, no problems, but energy was disappearing fast. So 47-48 minutes would have been fine, but what I did was pretty annoying.
So, what to do to right the ship? I'd spent enough time in the past 48 hours in meetings and discussions about team stuff, no need to do more of that. I couldn't get my map yet, no problem, Phil or George would get it. So clearly the thing to do was to take corrective action, meaning it was time for rogaine practice. And as it happened, Gail and I had an already scheduled tee time at 12:30 just down the road with Gord Hunter and Lise, which I wasn't sure I could make. But it seemed very appealing, so off we went. And it was a very pleasant afternoon. Cleared all the bad stuff in my head right out.
Bonehead error on #1, just not paying attention, just a minute but still.... #2-4 were ok, though legs didn't feel great, then #5, just way too casual on the last couple hundred meters, assumed I could read the contours, got off course to avoid some green, and then took forever to relocate. Maybe another 4 minutes? After that, no problems, but energy was disappearing fast. So 47-48 minutes would have been fine, but what I did was pretty annoying.
So, what to do to right the ship? I'd spent enough time in the past 48 hours in meetings and discussions about team stuff, no need to do more of that. I couldn't get my map yet, no problem, Phil or George would get it. So clearly the thing to do was to take corrective action, meaning it was time for rogaine practice. And as it happened, Gail and I had an already scheduled tee time at 12:30 just down the road with Gord Hunter and Lise, which I wasn't sure I could make. But it seemed very appealing, so off we went. And it was a very pleasant afternoon. Cleared all the bad stuff in my head right out.
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Saturday Nov 3, 2007 #
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trail running 15:00 [2]
shoes: integrators 2006
Warm-up.
orienteering 46:10 [3] 5.2 km (8:53 / km) +656ft 7:27 / km
shoes: integrators 2006
US Classic Champs, day 1, Green-Y course (M60). Had a very good run as far as knowing where I was and finding the controls, physically pretty good, not great, but part of that was holding back a little, just being careful. Was hoping for 45 minutes, came close.
Terrain was usual Quantico stuff, ridge and valley, but a little thicker than other places in the area, especially deadfall, plus patches of laurel and briers. But also some reasonably open woods (but not much really fast). There was enough thick stuff to make keeping on line a little more difficult, so I had my compass working all the time, and glad of it.
Technically I was right on, especially in making a number of very minor deviations to straight-line routes that made it much easier to keep in touch with the map. Very pleased with that. (What I'm talking about is similar to yesterdays sprint, approach to #6 -- over the hill, then on the way down I made just enough swing to the left to make visual contact with the only knoll on the hillside, so then the final approach could be both quick and easy.)
Took it slow to #1, especially after yesterday's disaster at the opening. Also a bit slow to 2, same reason, actually the plan at the outset was to be careful today, just find the controls and don't worry about going fast. After 2 it felt like I sped up a bit, but there were still lots of little pauses to take a careful look at the map. As a result, I don't think there was any time when I didn't know where I was or where I was going.
I'll post my map as I get time later.
Terrain was usual Quantico stuff, ridge and valley, but a little thicker than other places in the area, especially deadfall, plus patches of laurel and briers. But also some reasonably open woods (but not much really fast). There was enough thick stuff to make keeping on line a little more difficult, so I had my compass working all the time, and glad of it.
Technically I was right on, especially in making a number of very minor deviations to straight-line routes that made it much easier to keep in touch with the map. Very pleased with that. (What I'm talking about is similar to yesterdays sprint, approach to #6 -- over the hill, then on the way down I made just enough swing to the left to make visual contact with the only knoll on the hillside, so then the final approach could be both quick and easy.)
Took it slow to #1, especially after yesterday's disaster at the opening. Also a bit slow to 2, same reason, actually the plan at the outset was to be careful today, just find the controls and don't worry about going fast. After 2 it felt like I sped up a bit, but there were still lots of little pauses to take a careful look at the map. As a result, I don't think there was any time when I didn't know where I was or where I was going.
I'll post my map as I get time later.
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Friday Nov 2, 2007 #
Event: US Champs
orienteering 18:08 [4] 2.5 km (7:15 / km)
weight:138lbs shoes: integrators 2006
US Sprint Champs, M60. Not a bad run except the first control, which was pretty bad -- when I found it, the feeling was, I sure hope that's mine. Which is not a sign of orienteering under control.
The rest was good, except one leg where straight was quicker than my route around on a trail.
Nice day, nice course.
The rest was good, except one leg where straight was quicker than my route around on a trail.
Nice day, nice course.
trail running 15:00 [3]
shoes: integrators 2006
Pretty good warm-up, some in the woods, worked up a good sweat. I think I felt better during the race as a result.
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