Training Log Archive: JanetTIn the 31 days ending Aug 31, 2007:
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| We | 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 | |||||||||||||||||||||||||
Wednesday Aug 29, 2007 #
Exerc. Class 55:00 [1]
Monday Aug 27, 2007 #
Exerc. Class 55:00 [1]
Exercise class in Chatham. Jennifer was very talkative today; I think she was showing off for a new person (daughter of a "regular").
I did some extra stretching before the class, and really enjoyed the stretches afterwards. Why does my right hip area get so tight?
Sunday Aug 26, 2007 #
Walking 1:03:00 [3] 4.17 mi (15:06 / mi)
shoes: Saucony Shadow 6000 8.5 #2
Walked the Rt. 66/Bachus/Pratt Rd. loop. Temp. between 71 and 75 was delightful for walking -- not too cold, not too hot; downright perfect.
Heard a few birds, but only saw one hawk, which flew away when a car passed by.
Saturday Aug 25, 2007 #
Note
Moved Rob back to Lehigh for his sophomore year. Got exercise going up and down the stairs to his dorm in the 85-90 F heat and high humidity.
Friday Aug 24, 2007 #
Exerc. Class 1:00:00 [2]
shoes: Asic Gel GT2110 8.5D
Steppage :-) at the Y. Holly is a good instructor, just not as much fun as Jennifer (my Mon / Wed instructor in Chatham).
Strength 12:00 [1]
The 8 Fitlinxx machines, plus 10 pull downs at 50 lbs.
Thursday Aug 23, 2007 #
Walking 30:17 [2] 2.0 mi (15:08 / mi)
shoes: Saucony Shadow 6000 8.5 #2
Walked 66 S; no scarydog out today. There were two cars in the driveway, so maybe he was inside...
Starting to get warmer and more humid -- must be something coming up from the South. It's supposed to be hot this weekend. Of course, yesterday it felt cold all day (and having my headache didn't help. I feel 100% better today).
Wednesday Aug 22, 2007 #
Note
Skipped ex. class today -- major headache upon waking, which still hasn't receded despite 2 Aleve, 2 IB, and a 45-minute nap. If it backs off later maybe I'll get outside and do something...
Blech.
Blech.
Monday Aug 20, 2007 #
Exerc. Class 55:00 [2]
Legs are sore from yesterday's race. For some reason, a muscle in my back (below the right shoulder blade) is also sore, in a different spot than usual. Nobody hit me, I swear!
Standard Monday morning ex. class. Managed to get through the stepping. Loved the stretches.
Standard Monday morning ex. class. Managed to get through the stepping. Loved the stretches.
Sunday Aug 19, 2007 #
Note
Running (paved) race 31:08 [5] 5.03 km (6:11 / km) +1m 6:11 / km
shoes: Trail NB 706 9D # 1
Ran the Valley Cats 5K road race in south Troy (Glen went too, though we don't usually do road runs). It started in front of the stadium (minor-minor league team; stadium adjacent to a community college and built with mostly public funds acquired by long-term state senator Joe Bruno (for whom the stadium is also named), who lives a few miles away). It wound through the local neighborhood streets, down a slight incline at about 2/3 mi (where I lengthened my stride and pulled ahead of a few people), back up again at about 1-2/3 mi, then pretty straight and flat as we re-approached the stadium. We actually entered ballfield near the 3rd base line and ran around the warning track (cinders) to the right field dugout, where the finish line was. Cool-down snacks included hot dogs, peanuts, and popcorn, as well as orange sections, water, and bagels. :-)
Glen made a comment afterwards about some house along the way with a large garage and I realized I hadn't even noticed the neighborhood we ran through (I did notice one or two people outside, and a couple of dogs barking). I was focused on where my feet were going and keeping ahead of the few people behind me, which turned out to be 36, actually.
Finished 7th/10 F 50-54 (there were one each in the F55-59 and 60-64 range), and 130/166. One 83 year old male who didn't quite make the top 3 of the 70+ group!
I didn't realize I could run this fast for this long, but it felt like a good race pace at the time. Glen says now I know how fast I should run for speed work (which I typically don't do). :-)
Now my legs are tired and sore (but it's a good tired).
Glen made a comment afterwards about some house along the way with a large garage and I realized I hadn't even noticed the neighborhood we ran through (I did notice one or two people outside, and a couple of dogs barking). I was focused on where my feet were going and keeping ahead of the few people behind me, which turned out to be 36, actually.
Finished 7th/10 F 50-54 (there were one each in the F55-59 and 60-64 range), and 130/166. One 83 year old male who didn't quite make the top 3 of the 70+ group!
I didn't realize I could run this fast for this long, but it felt like a good race pace at the time. Glen says now I know how fast I should run for speed work (which I typically don't do). :-)
Now my legs are tired and sore (but it's a good tired).
Saturday Aug 18, 2007 #
Walking 20:02 [2] 1.3 mi (15:25 / mi)
shoes: Saucony Shadow 6000 8.5 #2
A walk before (fixing) dinner just to enjoy the cooler air (~68 F). Nice!
Friday Aug 17, 2007 #
Exerc. Class 1:00:00 [3]
shoes: Asic Gel GT2110 8.5D
Step aerobics at the Y; tough class today (I think she had the music speed up a little -- I was definitely producing a lot of sweat...). But I could follow along most of the time.
Strength 10:00 [0]
Fitlinxx equipment (8 machines; 4 arms, 4 legs), plus 10 lat pull-downs @ 50 lbs. I'll try more weight on the pull-downs next time.
Thursday Aug 16, 2007 #
Walking hills 52:50 [3] 3.3 mi (16:01 / mi)
shoes: Saucony Shadow 6000 8.5 #2
Rt. 66 to Pratt Rd. to the turnaround at Bachus.
Not up for running, I went for a walk (once I got my right hip warmed up...). Right knee bothered for awhile, until I got on the unpaved road; then it was fine. There are lot of dirt roads around here, but they start 1/2 mi or more away from home, so I either have to deal with the "crowned" paved ones until I get there, or drive to them....
Saving myself for the 5K this weekend (though I think it will be mostly roads). :-)
Not up for running, I went for a walk (once I got my right hip warmed up...). Right knee bothered for awhile, until I got on the unpaved road; then it was fine. There are lot of dirt roads around here, but they start 1/2 mi or more away from home, so I either have to deal with the "crowned" paved ones until I get there, or drive to them....
Saving myself for the 5K this weekend (though I think it will be mostly roads). :-)
Wednesday Aug 15, 2007 #
Exerc. Class 55:00 [2]
It felt good to get back to exercise class, though my knees didn't necessarily agree. Stepping first, and then some of the strength exercises, didn't agree with them. No major pain, just minor irritation (doesn't that make them stronger?).
Need to go grocery shopping (Rob let the fridge get empty), otherwise I might even go out for a run because it's so cool outside! (mid 70's and breezy)
Need to go grocery shopping (Rob let the fridge get empty), otherwise I might even go out for a run because it's so cool outside! (mid 70's and breezy)
Tuesday Aug 14, 2007 #
Note
Well!
I would have posted something yesterday when we got home, but we didn't get home as expected. In fact, we didn't get home until about 23 hours after we were scheduled to depart, due to some fun at the Colorado Springs airport on Monday (I think Glen is still kicking himself for not taking Delta up on the offer to switch to an earlier flight that would have gotten us into Albany an hour later than scheduled, but he didn't know what was to come). Since we didn't get to Cincinnati in time to catch the next flight, we stayed overnight and returned home by 1:30 today.
I wimped out and didn't exercise today; wanted to catch up on e-mail (and AP) anyway. Tomorrow is another day...
I would have posted something yesterday when we got home, but we didn't get home as expected. In fact, we didn't get home until about 23 hours after we were scheduled to depart, due to some fun at the Colorado Springs airport on Monday (I think Glen is still kicking himself for not taking Delta up on the offer to switch to an earlier flight that would have gotten us into Albany an hour later than scheduled, but he didn't know what was to come). Since we didn't get to Cincinnati in time to catch the next flight, we stayed overnight and returned home by 1:30 today.
I wimped out and didn't exercise today; wanted to catch up on e-mail (and AP) anyway. Tomorrow is another day...
Sunday Aug 12, 2007 #
Orienteering race (sprint) 38:47 [5] *** 3.5 km (11:05 / km)
spiked:13/15c shoes: Jala Jukola Spider 6 #2
Sprint relay (US Team fundraiser) at Manitou Lake (CO). Glen and I did a 2-person relay at the 3-leg event; he ran the first leg, I ran the 1st 4 controls of the 2nd leg then handed off the map and dibbler at a spectator control (knoll near the road) and waited for Glen to return for the next handoff, and then ran the whole 3rd course.
I managed to mess up my first control on the 2nd leg (C course); I aimed directly for the tree I was supposed to go to but then about 40 meters short of it, I second-guessed myself (mis-identifying the mapped trail) and ran around a bit until I decided I was right in the first place and headed back to the tree--time lost about 1:30 (on a sprint!). I also messed up control 10 on course B; I ran down the correct spur but drifted a little to the left of the line and when I got to the reentrant didn't look far enough up the hill. I ended up going almost to # 11 before realizing what I was doing and turned around. In the meantime Nancy K. and Mark Dominie passed me as I was trudging back up the hill to 10. Oh well. We still managed to beat the H-T team by about a half a minute.
John F. had set up a short string-O course with about 15-20 controls, which crossed over itself a few times, and challenged runners for a donation to the team. We watched a number of variations besides just fastest (43 seconds?) -- 3 legged; blind (J-J holding the string); 1 legged (hopping), etc. Lots of fun for the spectators too. :-)
I managed to mess up my first control on the 2nd leg (C course); I aimed directly for the tree I was supposed to go to but then about 40 meters short of it, I second-guessed myself (mis-identifying the mapped trail) and ran around a bit until I decided I was right in the first place and headed back to the tree--time lost about 1:30 (on a sprint!). I also messed up control 10 on course B; I ran down the correct spur but drifted a little to the left of the line and when I got to the reentrant didn't look far enough up the hill. I ended up going almost to # 11 before realizing what I was doing and turned around. In the meantime Nancy K. and Mark Dominie passed me as I was trudging back up the hill to 10. Oh well. We still managed to beat the H-T team by about a half a minute.
John F. had set up a short string-O course with about 15-20 controls, which crossed over itself a few times, and challenged runners for a donation to the team. We watched a number of variations besides just fastest (43 seconds?) -- 3 legged; blind (J-J holding the string); 1 legged (hopping), etc. Lots of fun for the spectators too. :-)
Saturday Aug 11, 2007 #
Orienteering race (Green course) 2:28:28 [4] **** 9.3 km (15:58 / km) +300m 13:45 / km
spiked:8/10c shoes: Trail NB 706 9D # 1
US Long course championships at Saylor Park, CO. I felt better than yesterday (when I was still adjusting to 8500' elevation and was headache-y and hot), and wore a sleeveless top for greater cooling, plus I think it was cooler because of even higher elevation and more woods today.
Booboo on # 1 because we had 1:15000 maps (which they didn't tell us about until at the start when they handed them out) and I hadn't adjusted my thinking to 'go farther'. I checked out someone else's control before readjusting my mind. Good route choice for me to # 3, taking the long way around on the road rather than shorter, but slower?, through the woods--I had a great attack point and had no troubles.
I saw my 1st place competition coming into 3 and 5, coming out of 6, the whole way to 7 and most of the way to 8, where she left me in the dust after a steep hill climb. Then I proceeded to mess up 9 by not being careful in the detailed area of spurs and reentrants. Easy in from there. I finished 6 minutes behind 1st place (Yelena Krasnov from BAOC) and an hour ahead of Barb D., for 2nd F50 (out of 3).
In retrospect, I was ahead of Yelena at 5, but probably lost time to her on my route to 6; while I knew where I was almost the whole way on this long leg, it probably took longer execution-wise, letting her catch up to me.
It doesn't help that I bobbled 9 either. :-P
Booboo on # 1 because we had 1:15000 maps (which they didn't tell us about until at the start when they handed them out) and I hadn't adjusted my thinking to 'go farther'. I checked out someone else's control before readjusting my mind. Good route choice for me to # 3, taking the long way around on the road rather than shorter, but slower?, through the woods--I had a great attack point and had no troubles.
I saw my 1st place competition coming into 3 and 5, coming out of 6, the whole way to 7 and most of the way to 8, where she left me in the dust after a steep hill climb. Then I proceeded to mess up 9 by not being careful in the detailed area of spurs and reentrants. Easy in from there. I finished 6 minutes behind 1st place (Yelena Krasnov from BAOC) and an hour ahead of Barb D., for 2nd F50 (out of 3).
In retrospect, I was ahead of Yelena at 5, but probably lost time to her on my route to 6; while I knew where I was almost the whole way on this long leg, it probably took longer execution-wise, letting her catch up to me.
It doesn't help that I bobbled 9 either. :-P
Note
I changed the color of my hike graphics bar so it's easier to pick out from the orienteering. :-)
Friday Aug 10, 2007 #
Orienteering race (Short O Champs/Green) 59:03 [4] *** 3.7 km (15:58 / km) +125m 13:39 / km
spiked:8/9c shoes: Jala Jukola Spider 6 #2
Middle/Short-O championships at Manitou Lake. The one control I didn't "spike" cost me 1st place - I figure a 4-5 minute error (while I checked out other control flags in reentrants; mine was up higher...) and I finished second to Barb D. by 39 seconds. Ah, well... I was clean on the rest of the controls but was just very slow on the uphills (mostly from # 4 - 6). It was very sunny and felt really hot, plus I was still adjusting to the 8000'+ elevation (headache) and didn't push it any more.
Hope it's less hot tomorrow for the Long...
Hope it's less hot tomorrow for the Long...
Thursday Aug 9, 2007 #
Orienteering (Trail O Demo course) 1:17:00 [0] *** 1.9 km (40:32 / km) +30m 37:34 / km
spiked:10/10c shoes: Saucony Shadow 6000 8.5 #2
Trail O Demo course at Garden of the Gods. I'd never tried it before, and was pleased that I was able to get them all right (except for the one that was thrown out because the map we were given didn't match the course setter's map and one bag was mis-hung relative to the demo maps). I took more time than I should have on the timed control (29 sec) but got it right, too. I used as much information as I could to determine the right answers.
We took over an hour for the walk, and stood around a lot (some of it in the bright sun), so there wasn't much exertion involved. :-)
We took over an hour for the walk, and stood around a lot (some of it in the bright sun), so there wasn't much exertion involved. :-)
Wednesday Aug 8, 2007 #
Orienteering race (Night O green 1) 1:15:21 [4] *** 5.2 km (14:29 / km) +110m 13:06 / km
spiked:9/11c shoes: Trail NB 706 9D # 1
2007 Night O championships. I would have won no matter how long I took, as long as I finished, since no one else on F50 was running. :-) As it was, I was a little low on the hill for # 7, and hesitated going into # 10 (though I was where I thought I was; however, in the dark if there's extra stuff in the terrain that's not on the map, you might double-check). Total time lost maybe 1:30.
Saw lots of others' lights out there, and people at some of the controls. It was quite dark, but my lights worked well (Petzl headlamp with an incandescent bulb, plus a little mini LED lamp for reading the map and distinguishing the white from the yellow, which really helped).
Saw lots of others' lights out there, and people at some of the controls. It was quite dark, but my lights worked well (Petzl headlamp with an incandescent bulb, plus a little mini LED lamp for reading the map and distinguishing the white from the yellow, which really helped).
Walking hills 1:00:00 [1] 1.6 mi (37:30 / mi)
shoes: Saucony Shadow 6000 8.5 #2
Walked along the Gunnison River below Morrow Point Dam (out and back); the canyon gets pretty narrow here. No water coming over the spillway (probably a good thing) :-) . There's a hydro plant here too. Cool and breezy, with the most breeze just below the dam.
Rest of the day was spent driving back to Colo Springs, so we could eat and get up to Elbert for the night-o.
Rest of the day was spent driving back to Colo Springs, so we could eat and get up to Elbert for the night-o.
Tuesday Aug 7, 2007 #
Hiking hills 3:07:00 7.1 mi (26:20 / mi)
shoes: Trail NB 706 9D # 1
Hiked at Black Canyon of the Gunnison, north rim (after driving 1-1/2 hours from Montrose to get to it). We first went to ! :-) and then continued on to Green Mt., another 2 miles, for a total of ~3-1/2 mi each way (plus a few out and backs to outlooks on the rim). We took sandwiches and ate them at the top of the trail (Green Mt.) though I'm not sure it was at the top of the mountain.
Along the trail, in a washed section (meaning water flows through when it rains and moves stuff around) I found a very unusual white rock, and it's not quartz (which can be white), but an almost pure white and fairly easily broken down (so sedimentary; I know that much). I'll have to look it up somewhere (or maybe Cristina knows?).
After we finished out hike, we drove out to some of the other outlooks on the north rim. Black Canyon is an awesome National Park. One of the outlooks we visited was at 1700+ feet above the canyon bottom/river!
I'm glad this was our last long hike--I'm bushed, and need a break before tomorrow's night-O back at Peaceful Valley.
AOWN: Saw a hummingbird (greenish) and a mourning dove along the trails, and chipmunks and rabbits in the road.
Along the trail, in a washed section (meaning water flows through when it rains and moves stuff around) I found a very unusual white rock, and it's not quartz (which can be white), but an almost pure white and fairly easily broken down (so sedimentary; I know that much). I'll have to look it up somewhere (or maybe Cristina knows?).
After we finished out hike, we drove out to some of the other outlooks on the north rim. Black Canyon is an awesome National Park. One of the outlooks we visited was at 1700+ feet above the canyon bottom/river!
I'm glad this was our last long hike--I'm bushed, and need a break before tomorrow's night-O back at Peaceful Valley.
AOWN: Saw a hummingbird (greenish) and a mourning dove along the trails, and chipmunks and rabbits in the road.
Monday Aug 6, 2007 #
Hiking 1:36:00 3.9 mi (24:37 / mi) +195m 21:18 / mi
shoes: Trail NB 706 9D # 1
Day off from orienteering. :-) We hiked at Curecante National Recreation area near the Gunnison River, between Gunnison and Montrose, CO, on the Pinnacles Trail, ~1.95 mi each way and 600' climb. It didn't actually climb any pinnacles, just to the base of them, from the Blue Mesa Reservoir. Very nice view of the reservoir. Part of the climb was fairly steep, along a reentrant ("riparian zone"), and the rest was just gentle ups and downs as we crossed other reentrants at the base of the pinnacles. Temp was in the low to mid 60's, mostly sunny.
Note
In addition to our hike, we drove into the Black Canyon of the Gunnison National Park, on the south rim, and stopped at various lookouts (some of them were 100-300' away from the road, but I won't count that as exercise). Tomorrow we plan to drive around to the north rim and hike to Exclamation Point, among other places. :-)
Note
Unfortunately, I don't think all this exercise is having any effect on the "j", since we've been finding nice little brew pubs -- Rockhouse in Castle Rock; Gunnison Brewery in Gunnison; and the Smugglers(?) Brew Pub here in Montrose -- followed by Starbucks frappuccinos (for the caffeine). I suppose we could switch to regular coffee after the beer, couldn't we?
Sunday Aug 5, 2007 #
Event: Scottish 6-Days
Orienteering (Green 1) 1:32:12 [4] *** 6.8 mi (13:33 / mi) +190m 12:29 / mi
spiked:10/13c shoes: Jala Jukola Spider 6 (old)
Day 2 of Colorado 5-day, at Peaceful Valley Scout Ranch. Overcast almost the whole time I was out made it feel more comfortable than yesterday's sunny weather. I managed to mess up 3 controls (one more than the other two) for a total of just over 4 minutes of error, enough to drop me to second place in F50 (by 33 seconds) and 13th overall on Green 1 (from 1st/F50 and 12th/26 yesterday). Errors on # 2, 3 and 5, with 5 being the biggest. It was a route choice error which cost me about 2:30 overall--fast running down a spur, but then up the wrong hill. Felt better physically than yesterday and ran a little harder, I think. Good effort despite my bobbles.
Saturday Aug 4, 2007 #
Orienteering race (Green 1) 1:21:17 [4] *** 6.5 km (12:30 / km) +175m 11:01 / km
spiked:12/13c shoes: Jala Jukola Spider 6 (old)
Day 1 of Colorado 5-day A-meet. The control I'm calling a non-"spike" was actually one where I had gone the right distance but was about 25 meters too far to the left. I stopped an looked down the hill (I was looking for a 1.5m boulder on a hillside), didn't see anything that looked the right size & pondered; then looked to my right and saw it across the way--time lost, about 45 seconds (a guess). Otherwise I found the control placement to be not too technical (in my opinion). :-)
Controls were placed generally in the wooded and/or rocky areas of the map, but there was a lot of Colorado-typical running across grassy fields. Several barbed-wire fences to cross (slip under) slowed me down. Good courses by Virginia and Bob Lehman.
Controls were placed generally in the wooded and/or rocky areas of the map, but there was a lot of Colorado-typical running across grassy fields. Several barbed-wire fences to cross (slip under) slowed me down. Good courses by Virginia and Bob Lehman.
Friday Aug 3, 2007 #
Hiking hills 2:30:00 [3] 5.55 mi (27:02 / mi) +400m 22:05 / mi
shoes: Trail NB 706 9D # 1
Acclimatization hike near Colorado Springs. Did a loop from the Palmer Trail/Section 16 trailhead. Starting elevation about 6600', max elevation about 7900'. First third was uphill; steep with switchbacks, up to a saddle;downhill was more gradual and wound around hillsides and through a glen of a stream that didn't have much water in it. Great hike with several views of Colorado Springs and out into the plains. More fun than I thought it would be. :-)
Wednesday Aug 1, 2007 #
Note
Note to self--add DNF Chron 1-9 to USOF page...
Exerc. Class 55:00
Exercise class in Chatham. We did a weight circuit first, then a stepping circuit (following warm up/aerobics and followed by abdominals and cool-down).
Good way to shake things up, especially with 16 exercisers in the room (I think it would be overcrowded with 18). It's too bad Jen couldn't keep her original studio. We make do pretty well most of the time with the American Legion hall.