Training Log Archive: hughmac4In the 31 days ending Dec 31, 2009:
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| 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 | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||||||||||||
Thursday Dec 31, 2009 #
Orienteering 1:39:58 [4] *** 9.87 km (10:08 / km) +1329ft 8:24 / km
spiked:14/22c shoes: Asics Gel Trail Attack 4
Last night over dinner Dad (Hugh III, Mac) suggested running the blue course from the Ridley Creek meet that he set up (and I helped with so couldn't run) from back in '05. GREAT idea! The snow made it even more fun. Would have come in 3rd after Clem and Chuck. I was shooting for 10min/k, but couldn't really stretch it out on the downhills, and contouring was treacherous. Only fell twice though, so was probably going a bit TOO slowly. Things I learned:
• There could be ice under that snow (my hardest fall, that was the case)
• It was difficult and scary to run downhill, the ground was hard and the snow was slippery, and my shoes weren't ideal (but not terrible).
• It was even harder to contour, with the hard ground and slippery snow/leaves.
• Uphill was fine, except for the fact that I was going uphill.
• Small rocks and rock fields were invisible, which was hard for navigation and disconcerting when I would hit them.
• Trails, roads, water, and the ground form was easy to see, which made navigation easier. Stark black & white.
• The map needs a touch-up before the next meet there, but not too much.
• Controls would have been ridiculously easy to see in the snow.
• My new thorngaiters and thornknickers were awesome though. Huzzah!
• Green was still green. Even thought the leaves were gone, the painful bits were still there:
• There could be ice under that snow (my hardest fall, that was the case)
• It was difficult and scary to run downhill, the ground was hard and the snow was slippery, and my shoes weren't ideal (but not terrible).
• It was even harder to contour, with the hard ground and slippery snow/leaves.
• Uphill was fine, except for the fact that I was going uphill.
• Small rocks and rock fields were invisible, which was hard for navigation and disconcerting when I would hit them.
• Trails, roads, water, and the ground form was easy to see, which made navigation easier. Stark black & white.
• The map needs a touch-up before the next meet there, but not too much.
• Controls would have been ridiculously easy to see in the snow.
• My new thorngaiters and thornknickers were awesome though. Huzzah!
• Green was still green. Even thought the leaves were gone, the painful bits were still there:
| Ridley Creek Blue | 12/31/2009 | ||
| the 04/10/2005 DVOA Blue Course | |||
| Leg | Time | Cum | |
| 1 | 03:58.30 | 0:03:58 | |
| 2 | 01:41.27 | 0:05:40 | |
| 3 | 06:26.27 | 0:12:06 | |
| 4 | 03:42.43 | 0:15:48 | |
| 5 | 05:14.50 | 0:21:03 | |
| 6 | 01:51.59 | 0:22:54 | |
| 7 | 04:28.06 | 0:27:22 | |
| 8 | 05:03.95 | 0:32:26 | |
| 9 | 02:31.19 | 0:34:58 | |
| 10 | 03:51.31 | 0:38:49 | |
| 11 | 14:07.49 | 0:52:56 | |
| 12 | 09:24.13 | 1:02:20 | |
| 13 | 02:52.43 | 1:05:13 | |
| 14 | 01:10.79 | 1:06:24 | |
| 15 | 02:50.28 | 1:09:14 | |
| 16 | 07:12.34 | 1:16:26 | |
| 17 | 03:52.77 | 1:20:19 | |
| 18 | 03:02.23 | 1:23:21 | |
| 19 | 01:39.29 | 1:25:01 | |
| 20 | 05:47.95 | 1:30:49 | |
| 21 | 02:54.08 | 1:33:43 | |
| 22 | 04:46.29 | 1:38:29 | |
| F | 01:28.93 | 1:39:58 | |
| TTL: | 1:39:58 | 10:07.69 | < Pace |
Monday Dec 28, 2009 #
Running long (Wissahickon, Forbidden Dr) 1:35:22 [3] 11.03 mi (8:39 / mi) +984ft 7:58 / mi
shoes: Asics Gel Trail Attack 4
Supposed to run this yesterday, but ended up cleaning the house instead, and then being full and lazy from an awesome quiche, salad & cheesecake lunch with Juliet & Uncle Paul.
So today it was! 38F and sunny, but breezy. Up the Forbidden Drive and back. It's awesome to be on vacation. A bit too fast, and some of the splits are strange, and no idea of the climb. Or even the actual distance. :) I'm really looking forward to the 305 so I don't have to THINK about this!
http://www.gmap-pedometer.com/?r=3382902
So today it was! 38F and sunny, but breezy. Up the Forbidden Drive and back. It's awesome to be on vacation. A bit too fast, and some of the splits are strange, and no idea of the climb. Or even the actual distance. :) I'm really looking forward to the 305 so I don't have to THINK about this!
http://www.gmap-pedometer.com/?r=3382902
| Leg | Dist | Sum | Time | Pace |
| FirstBridge | 0.48 | 0.48 | 03:35.63 | 07:28.30 |
| LittleHouse | 0.63 | 1.11 | 05:34.00 | 08:48.65 |
| ?? | 0.35 | 1.47 | 03:10.68 | 08:59.56 |
| ?? | 0.48 | 1.95 | 03:56.32 | 08:07.36 |
| ValleyGreen | 1.03 | 2.98 | 08:34.85 | 08:20.53 |
| RexAve | 1.08 | 4.06 | 09:07.40 | 08:27.65 |
| CoveredBridge | 0.44 | 4.50 | 03:57.12 | 08:56.47 |
| Bell'sMillRoad | 0.51 | 5.01 | 05:05.16 | 10:02.13 |
| NorthwesternAve | 0.51 | 5.51 | 04:32.59 | 08:58.08 |
| Bell'sMillRoad | 0.51 | 6.02 | 04:23.09 | 08:39.32 |
| CoveredBridge | 0.57 | 6.59 | 05:03.69 | 08:51.76 |
| WisesMillRd | 1.20 | 7.79 | 10:50.75 | 09:01.12 |
| ValleyGreen | 0.27 | 8.07 | 02:18.22 | 08:27.23 |
| ?? | 1.01 | 9.08 | 08:49.91 | 08:44.92 |
| ?? | 0.50 | 9.57 | 04:19.48 | 08:43.46 |
| LittleHouse | 0.34 | 9.91 | 02:54.65 | 08:30.08 |
| FirstBridge | 0.63 | 10.54 | 05:21.02 | 08:30.77 |
| ParkingLot | 0.48 | 11.03 | 03:46.98 | 07:49.35 |
| TTL: | 11.03 | 1:35:22 | 08:38.92 |
Saturday Dec 26, 2009 #
Note
rhr:50 (rest day)
Well, it's raining, and hasn't stopped all day. Add to that the post-Xmas torpor, and all I did was a little plumbing ... but that was awesome. I finally got around to replacing the waste line from the kitchen. It was made of COPPER, what a waste, as well as completely asinine. It ran UPHILL for about 2 feet, too, and because it was copper it kept corroding and then clogging. I think I can pay for the entire PVC project with the money made from selling the 13lf of 2" copper for scrap. :)
Forbidden Drive tomorrow!
Forbidden Drive tomorrow!
Thursday Dec 24, 2009 #
Walking/Hiking 44:00 [1] 2.5 mi (17:36 / mi)
home <> work
Running warm up/down 31:05 [1] 3.0 mi (10:22 / mi)
shoes: Asics Gel DS Trainer 12
warm up/down and exploratory lap for cemetery street/snow/ice laps.
Running tempo 12:27 [4] 1.64 mi (7:36 / mi)
weight:162.2lbs shoes: Asics Gel DS Trainer 12
The cemetery street was still all ice & snow, and my shoes were NOT appropriate, but I gave it a go for a couple of laps. Didn't fall, so I was probably going too slow. At least got out there for a bit. Planned on 5 laps but ran out of time (took way too long on my first exploratory lap), and was worried about falling on the ice too much to have a lot of fun, and the snow kept packing into my shoes.
I'll have to screw in some machine screws and see how that works on the ice, and wear my short gaiters.
I'll have to screw in some machine screws and see how that works on the ice, and wear my short gaiters.
Note
Merry Christmas to me ... my new red thornknickers and red gaiters just arrived! Damn I'm going to look good this year.
Wednesday Dec 23, 2009 #
Note
slept:4.5 (rest day)
My schedule says tempo. I was NOT excited by the prospect, after so little sleep (stupid computers), but GOT myself to the gym, and getting dressed, when I realized I had no socks. While normally I'd tough it out with no socks, it ended up being the 'final straw'. Back to the office (after some pancakes at Philly Diner). So a rest day, and the tempo tomorrow, which is probably a better arrangement for me anyway.
Sigh.
Oh, and I worked out the distance around the PAVED part of the cemetery: 0.82mi, for snowy days. Testing once I get the 305, but good enough for training purposes.
Sigh.
Oh, and I worked out the distance around the PAVED part of the cemetery: 0.82mi, for snowy days. Testing once I get the 305, but good enough for training purposes.
Tuesday Dec 22, 2009 #
Running 43:46 [2] 5.15 mi (8:30 / mi)
weight:161.3lbs shoes: Asics Gel DS Trainer 12
Sticking to the plan. Well, wanted to do cemetery, but had the wrong shoes for snow & ice, so down to the Skuke, out & back. I dislike out & backs. Shooting for 8:45s, a little fast, but good. Legs have been feeling heavy, I don't know why, but probably just not fully recovered from long on Fri. Or maybe even from the O'Marathon.
Split Dist Pace
09:39.5 1.154 08:22.2
07:49.6 0.9518 08:13.4
09:03.0 1.0406 08:41.8
08:13.2 0.9602 08:33.7
09:00.4 1.0422 08:38.6
43:45.8 5.1488 08:29.9
Split Dist Pace
09:39.5 1.154 08:22.2
07:49.6 0.9518 08:13.4
09:03.0 1.0406 08:41.8
08:13.2 0.9602 08:33.7
09:00.4 1.0422 08:38.6
43:45.8 5.1488 08:29.9
Walking/Hiking 44:00 [1] 2.5 mi (17:36 / mi)
home <> work
Monday Dec 21, 2009 #
Walking/Hiking 44:00 [1] 2.5 mi (17:36 / mi)
home <> work
Running 25:42 [2] 3.0 mi (8:34 / mi)
shoes: Asics Gel DS Trainer 12
3 icy stretch out miles. Shovel your sidewalks, people, it stopped snowing 40 hours ago!
Rough splits:
8:08
8:49
8:45
Rough splits:
8:08
8:49
8:45
Sunday Dec 20, 2009 #
Skiing 1:15:42 4.79 km (15:48 / km) +324ft 14:20 / km
XC Skiing from home > Bartram's Garden, in the back gate, up and around. Lots of stopping and watching birds and such ... the dozen cardinals (weird) were the most interesting to watch, as they stripped grain from long grass at Bartram's Garden. Set a track for others, if they happen to find it!
Fresh powder! The most snow in December in Philly in recorded history, at 23.2 inches. Nice!
Fresh powder! The most snow in December in Philly in recorded history, at 23.2 inches. Nice!
Saturday Dec 19, 2009 #
Note
rhr:55 weight:163lbs (rest day)
Big fat snow. Like 1.5ft so far, but really windy. Should have gone for a ski, but it was windy. Windy! And I was lazy and tired and it was nice to just hang around the house with Juliet & June, and plan for a race in January and some training for the spring, and fiddle with SportTracks & Attackpoint. Dude. :) Skiing tomorrow early, while the snow is still superb.
Friday Dec 18, 2009 #
Walking/Hiking 55:00 [1] 1.77 mi (31:04 / mi)
home > work 1.25
work > train 0.52
work > train 0.52
Running long 1:30:12 [3] 10.27 mi (8:47 / mi)
weight:163lbs shoes: Asics Gel DS Trainer 12
Doctor's appointment in Media, needed to get a run in too = 10+ mile run home with an 8lb pack (street clothes & shoes). Nice out, clear & cold 31F.
The Route
From Nonack's
The Route
From Nonack's
| Leg | Dist | Time | Pace |
| State>252&Balt | 0.99 | 08:59.8 | 09:05.3 |
| 476&Balt | 1.04 | 08:49.9 | 08:29.5 |
| SproulShopping | 0.79 | 07:22.0 | 09:18.0 |
| Saxer&Balt | 1.20 | 10:41.0 | 08:55.7 |
| AcmeEntrance | 1.01 | 08:45.1 | 08:41.9 |
| Walt'sSteaks | 0.99 | 08:38.6 | 08:42.3 |
| OwenAve.Lansdn | 1.03 | 09:08.3 | 08:50.5 |
| rt13&Balt | 0.96 | 08:29.0 | 08:48.7 |
| 56th&Balt | 1.15 | 10:05.5 | 08:44.7 |
| Florence&49th | 0.85 | 07:11.5 | 08:26.0 |
| Home | 0.25 | 02:01.0 | 08:02.8 |
| TTL: | 10.27 | 1:30:12 | 08:46.9 |
Walking/Hiking 29:27 2.25 km (13:05 / km) +322ft 10:45 / km
shoes: Asics Gel DS Trainer 12
Nice! Testing Sport Tracks from my phone GPS unit, just for grins. Pretty cool! Can't wait to get the Forerunner 305! Gadgets. Whee!
Thursday Dec 17, 2009 #
Walking/Hiking 22:00 [1] 1.25 mi (17:36 / mi)
work > home
Wednesday Dec 16, 2009 #
Yoga 1:00:00 [2]
Nice! I really, really needed this. The hips, the hips, the hips were on fire. Pigeon got me gooood.
Walking/Hiking 22:00 [1] 1.25 mi (17:36 / mi)
work > home
Tuesday Dec 15, 2009 #
Walking/Hiking 44:00 [1] 2.5 mi (17:36 / mi)
home <> work
Monday Dec 14, 2009 #
Running 44:31 [2] 4.6 mi (9:41 / mi)
shoes: Asics Gel DS Trainer 12
Recovery trot (44F), everything feels good but a bit sapped, particularly thighs.
Leg Dist Time Pace
48th: 0.22 0:01:59 0:09:03
46th: 1.03 0:09:44 0:09:25
44th: 1.01 0:09:33 0:09:29
45th: 0.86 0:08:53 0:10:21
47th: 1.15 0:11:10 0:09:43
49th: 0.33 0:03:12 0:09:42
4.60 0:44:31 0:09:41
Leg Dist Time Pace
48th: 0.22 0:01:59 0:09:03
46th: 1.03 0:09:44 0:09:25
44th: 1.01 0:09:33 0:09:29
45th: 0.86 0:08:53 0:10:21
47th: 1.15 0:11:10 0:09:43
49th: 0.33 0:03:12 0:09:42
4.60 0:44:31 0:09:41
Walking/Hiking 22:00 [1] 1.25 mi (17:36 / mi)
work > home
Saturday Dec 12, 2009 #
Orienteering race 2:38:29 [4] ** 21.1 km (7:31 / km) +1411ft 6:49 / km
shoes: Asics Gel Trail Attack 4
Planned on the full marathon, but didn't train enough (barely at all), and it showed up in my hips on the icy ground (at least it wasn't 6 inches of mud!). Too painful (getting on to no fun) the last 4 miles or so, so I called it quits at the half. Wish I'd just maturely made that decision beforehand and carried less, ate less, worried less, gone out a tad faster, and done better on the half, as I could have. Silly me! Live and learn. I enjoyed the course a lot, and big thanks to everyone who made the event such a pleasure.
My shoes are too big by about a 1/4 size. I need to go back to the Salomons ... I miss them.
Let the lessons sink in and the winter base mileage begin!
My shoes are too big by about a 1/4 size. I need to go back to the Salomons ... I miss them.
Let the lessons sink in and the winter base mileage begin!
Friday Dec 11, 2009 #
Walking/Hiking 22:00 [1] 1.25 mi (17:36 / mi)
work > home (COLD out!)
Thursday Dec 10, 2009 #
Walking/Hiking 44:00 [1] 2.5 mi (17:36 / mi)
home <> work ... winter is coming! Stiff breeze made the cold bite pretty good on the way home.
Trying to carb load and hydrate for the marathon ... bleh. I've never done it properly before, so it will be interesting to see how it affects me on Saturday. I can guarantee it will start off by making me feel like a rolley-polley oaf, but even in that state I should be able to maintain the slow pace I've set myself, and then maybe I'll have something for the last 1/2, too.
Trying to carb load and hydrate for the marathon ... bleh. I've never done it properly before, so it will be interesting to see how it affects me on Saturday. I can guarantee it will start off by making me feel like a rolley-polley oaf, but even in that state I should be able to maintain the slow pace I've set myself, and then maybe I'll have something for the last 1/2, too.
Wednesday Dec 9, 2009 #
Running (Grass) 47:19 [2] 5.1 mi (9:17 / mi)
weight:162.8lbs shoes: Asics Gel Trail Attack 4
Amazingly nice surprise: a beautiful, comfortable day. I think that was my ideal running temp, like 55F? Dunno. Wonderful to get out for a slowboat.
work gym > 4 laps cemetery > work gym
> cemetery 0.55mi 4:31.24 (8:13pace)
lap 1 1mi 9:19.51
lap 2 1mi 9:41.24
lap 3 1mi 9:31.18
lap 4 1mi 9:32.99
> gym 0.55mi 4:42.32 (8:33pace)
Hit the 9:30 pace pretty good (on the grass). Predictably a tad fast for first, and the second I had to take a quick 'break'. ;) It was VERY wet with lots of very wet puddles and mud. Tested out camelback time/amount variations some more.
work gym > 4 laps cemetery > work gym
> cemetery 0.55mi 4:31.24 (8:13pace)
lap 1 1mi 9:19.51
lap 2 1mi 9:41.24
lap 3 1mi 9:31.18
lap 4 1mi 9:32.99
> gym 0.55mi 4:42.32 (8:33pace)
Hit the 9:30 pace pretty good (on the grass). Predictably a tad fast for first, and the second I had to take a quick 'break'. ;) It was VERY wet with lots of very wet puddles and mud. Tested out camelback time/amount variations some more.
Yoga 1:00:00 [1]
Gentle session, ying poses for O'Marathon prep! Got me ready for bed, too.
Walking/Hiking 22:00 [1] 1.25 mi (17:36 / mi)
work > home
Tuesday Dec 8, 2009 #
Biking 14:00 [2] 2.5 mi (5:36 / mi)
home <> work
Walking/Hiking 30:00 [1] 1.8 mi (16:40 / mi)
home <> CVS for some supplies
Monday Dec 7, 2009 #
Running (Cemetery - 3 laps) 36:00 [3] 4.1 mi (8:47 / mi)
weight:162.4lbs shoes: Asics Gel Trail Attack 4
work gym > cemetery x 3 laps > work gym
I forgot my watch, so time is just an estimate. I felt good, even with the full kit. Need to hold this for the rest of the week, some stretching, yoga and more light stuff like this.
It was cold out, 40F, so I wore full kit (camelback, hat, 1/2 gloves, overshirt & pants) to test ... was getting warm at the end, but felt like just right for the temp. Hat on/off seemed like a good regulator.
Looking forward to the O' Marathon!
I forgot my watch, so time is just an estimate. I felt good, even with the full kit. Need to hold this for the rest of the week, some stretching, yoga and more light stuff like this.
It was cold out, 40F, so I wore full kit (camelback, hat, 1/2 gloves, overshirt & pants) to test ... was getting warm at the end, but felt like just right for the temp. Hat on/off seemed like a good regulator.
Looking forward to the O' Marathon!
Walking/Hiking 44:00 [1] 2.5 mi (17:36 / mi)
home <> work
Sunday Dec 6, 2009 #
Note
Shoulda done something stretchy and medium today (and or yesterday too), but got in the zone in the office, trying to get the electrical, paint, and woodworking project that I started like 3 years ago finished. Soooo close. The really painful bits (the plastering) is done (crappily), and it's mostly easy but time-consuming stuff left. Yay!
Then we can set up the nursery (a month late), set up Juliet's new office, and paint our bedroom. And work on the front porch posts and beams, getting them stripped and painted (another long -- like 6 year -- project that's been going nowhere but NEEDS to). Yippee.
Then we can set up the nursery (a month late), set up Juliet's new office, and paint our bedroom. And work on the front porch posts and beams, getting them stripped and painted (another long -- like 6 year -- project that's been going nowhere but NEEDS to). Yippee.
Friday Dec 4, 2009 #
Note
Surf fishing in S Jersey with MTW ... no luck, even durning (the vaunted) evening. Bah.
Absolutely beautiful day, just no fish.
Absolutely beautiful day, just no fish.
Thursday Dec 3, 2009 #
Walking/Hiking 20:00 [1] 1.35 mi (14:49 / mi)
home > work
Biking 7:00 [1] 1.25 mi (5:36 / mi)
work > home
Running 45:22 [2] 4.6 mi (9:52 / mi)
shoes: Asics Gel Trail Attack 4
Trying to find 9:40s, a bit slow though ... oddly faster on the uphills than the downs, which is bad. 45F out, I was colder feeling than I like, particularly wrists and hands.
Finally recovered from long on Fri. Felt loose and relaxed. Mentally a bit wound though.
Leg Dist Time Pace
48th: 0.22 0:02:12 0:10:02
46th: 1.03 0:09:51 0:09:32
44th: 1.01 0:10:11 0:10:07
45th: 0.86 0:08:18 0:09:41
47th: 1.15 0:11:27 0:09:58
home: 0.33 0:03:23 0:10:14
TTLs 4.60 0:45:22 0:09:52
Finally recovered from long on Fri. Felt loose and relaxed. Mentally a bit wound though.
Leg Dist Time Pace
48th: 0.22 0:02:12 0:10:02
46th: 1.03 0:09:51 0:09:32
44th: 1.01 0:10:11 0:10:07
45th: 0.86 0:08:18 0:09:41
47th: 1.15 0:11:27 0:09:58
home: 0.33 0:03:23 0:10:14
TTLs 4.60 0:45:22 0:09:52
Wednesday Dec 2, 2009 #
Biking 7:00 [2] 1.25 mi (5:36 / mi)
home > work
Yoga 1:00:00 [1]
Finally getting back to yoga after the new baby. Very, very nice.
Tuesday Dec 1, 2009 #
Running (Cemetery - 3 laps) 38:59 [2] 4.1 mi (9:31 / mi)
weight:164.2lbs shoes: Asics Gel Trail Attack 4
Still pretty worn down from the 13.1 last Friday, so took it easy today instead of the tempo that was called for. Work gym to cemetery, 3 laps, back to gym.
gym > cemetery 0.55mi 5:13
lap1 1mi 9:20
lap2 1mi 10:09 (fiddling with gear)
lap3 1mi 9:37
> gym 0.55mi 4:40
gym > cemetery 0.55mi 5:13
lap1 1mi 9:20
lap2 1mi 10:09 (fiddling with gear)
lap3 1mi 9:37
> gym 0.55mi 4:40
Biking 14:00 [1] 2.5 mi (5:36 / mi)
home <> work