Training Log Archive: ccsteve

In the rain, refreshing but wet;-) 8:18, 8:03, 8:04, 7:33

Back to the Y for hills. 4 min, 700m jog down to starting point. 10x 4 minute loops up the apparently 210m (not 400;-) hill, back, and rest. Times for runs: 1:22, 1:19, 1:24, 1:24, 1:28, 1:22, 1:26, 1:31, 1:24, 1:24. Return trip was about 2:10ish back to the bottom, about 45s rest and repeat. 10 min, 700m walk back to Y.

Elevation results not at all reliable for this. Here are the reported meters ascending and descending:

Climb 1) 13 up, 12 down
Descent 1) 21 up, 31 down
C 2) 44 up, 38 down
D 2) 25 up, 32 down
C 3) 36 up, 25 down
D 3) 31 up, 36 down
C 4) 42 up, 49 down
D 4) 25 up, 23 down
C 5) 28 up, 39 down
D 5) 19 up, 25 down
C 6) 28 up, 32 down
D 6) 31 up, 32 down
C 7) 13 up, 19 down
D 7) 29 up, 45 down
C 8) 25 up, 13 down
D 8) 27 up, 23 down
C 9) 32 up, 13 down
D 9) 29 up, 62 down
C 10) 54 up, 21 down

In actuality, the path climbed almost the entire way - there was a 3-4m drop 3/4 of the way up. The descent numbers vary in part because the descent also included the 50 seconds waiting at the bottom before starting again - and I can see the elevation change while I was standing there...

Checking a Lincoln map - that trail crosses 5 5m contours, so it should be about 25m of elevation gain net - let's say 29m up and 4 m down.

It is around a hillside, and under tree cover - I don't know what that does to Garmin readings...

Better go back and downgrade the other workout like this;-)

C • Hills 4

C • times 2

Good run, warm morning by the time I got out. 17:53, 8:33, 7:42.

Meant to be a recovery run, still hot outside.

Event: ROC - Durand Eastman Park Trail Challenge
 

Very nice trail challenge at Durand. Conditions - hot.

Opened at the tail end of the runners, and kept a steady pace through the first set of congested controls. (dual punches on #1 next time? - but we were polite;-)

Pulled young Lyons in on the way to 6, then promptly skipped my thumb over a road when I needed to get 7. "I know I crossed a stream, why is there only this depression here, and where's this spur that I'm climbing?" Probably 45 seconds there, and I would have taken a drink if I had passed by it...

8 was one of my cleaner legs in the first part. I was fast to 9, but the confusion around the control and Brian's backtracking seemed to have an effect - I didn't read the contours properly to 10, and was slow there. (on the positive side, that was perhaps a bit of rest, and useful from that point of view, and not terribly long - I was mostly standing still trying to make sense of it)

12 and 13 were two great controls, with a #1 split on 13.

15 shows as time lost - I stopped for both a full glass of water and a full glass of gatorade. I figured the rest and refueling would be worth it - and think it paid off. I took a cut low route before the road started climbing, but think I added back the climb along the pond/marsh. Met Rick who seemed to have gotten on that trail much earlier.

Slogged cleanly through and drank again on the way to 18.

19 was another good effort with a 5th place time on a longer leg. Think my key was taking the trail for the less steep climb for a ways, and then cutting left and around the drop (and climb).

Then for 20 I returned to the open grass and ran down and around instead of trying to pick a way through the woods or that swampy area. It seems to have paid off as I think I dropped a couple people through that section. (anyway - they punched before me at 19, but I didn't see them at 20, and didn't take the time to look behind;-)

That led to the "here, we'll run with you for 10 yards" party people on the road, and the long run back to the finish.

And I thought I was both managing through it and moving my legs in the best possible speed though 21 and 22. And I noted that 22 was about 100 meters up the road - so I started counting.

And got to 62 and realized that the thing off to the side wasn't really a trail (drainage depression), and what was I doing - 100m is 45-50... A quick check of the map shows that the parking spaces really are on there, and the trail is on the other side of it.

So I turn around and pretty much lead in 4 people that also might have run by it otherwise...

Quick punch and down the trail - where I run by another group of three that seems to be searching. I'm well on my way to 23 when someone (Michels?) decides to go over the spur and I realize that seems like a good thing to do (so I do that where I am), and there's the flag.

Now on the first time through, I followed the streamers and that seemed ok. But coming from this side, it seems like the path that goes to the re-entrant is more direct, so I use it, and then cut off through the Laurel(?). Which was fine until the almost-path kind of died out, and I had to do high stepping to get through. Brian passed me there - though with a #1 leg to the finish, it doesn't seem like I was going to keep up with him - I don't feel so bad...

The bobble at 22 probably cost me 10 seconds, but more importantly it pulled everyone in with me - oh well - it's not like I've used second-to-last controls to jump people in other trail challenges - oh wait - I have;-)

Shows my capabilities are getting there - three and a half minutes from third place with a couple good runners in that mix.

C • Dual punches 8

8k TC - Splits

Meant to be a shakeout from the weekend of vacationing. Was a bit warm as well. 8:53, 8:27, 8:44, 8:04.

Workout with Rachael. Mile+ fitness walk, 20 min at a jog (she walked), Mile walk return.

Workout with Rachael. Mile+ fitness walk, 20 min at a jog (she walked), Mile walk return. She's building back up to train.

Over to the small park for a tabata workout. One mile 8:36 over, 2 min rest, 10 x 20s + 10s sprints, 3 min walk, one mile 8:27 back.

Nice to have a more moderate pace run with zip too. 8:16, 8:12, 8:24, 7:37.

Missed the weekend due to some family events - was able to see my brother jump 13' at the Beach Vault, and enjoy a couple meals with family.

Decided I should run 4 miles, and then added the 1m loop at the end - and see that I'm in with 5 miles under 8 min pace;-)

8:13, 7:47, 8:04, 7:39, 7:48

Event: ROC - Powder Mills Park Sprint/Score-O
 

Over to the small park for a tabata workout. One mile 7:48 over, 2 min rest, 8 x 20s + 10s sprints, 3 min walk, one mile 8:14 back.

Nice run, reasonable out. Able to count 282 strides in the last 3:04 - that works out to 92 spm. woot;-) Also able to count 87 strides in 200m so the 282 for the "last half mile" shows that it is really only about 650m... I know the route is a solid 3 miles, so that means the first and second miles are a bit over.

Discovered my error in the 6-22 event at Mendon - I failed to recognize that the scale was 1:15000...

Didn't get to looking at the GPS of my track until today.

https://drive.google.com/file/d/0B8QQ0xJT8lLWTEpLN...

I like much of the event - if I was where I thought I was, I would have been right on top of the control with the path I took to 2.

Lots of lines are quite accurate, straight, and on a good heading.

Rae in for a couple days - back to training, starting small. 2:23, 2:19, 2:17, 2:12, 2:11, 2:07.