Training Log Archive: cmorseIn the 7 days ending Jun 19, 2006:
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Sunday Jun 18, 2006 #
Event: WCOC Bethel Schools meet
Bike - Road (Somers > Ellington) 1:08:00 [3] 28.0 km (2:26 / km)
30>Gulf>190W>83S>Cider Mill>Grahaber. Awfully warm out - legs tired, but otherwise fine
Saturday Jun 17, 2006 #
Event: Mt. Washington Road Race
Run - Trail (warm-ups) 30:00 [1]
shoes: Adidas Response Trail XI
warmups prior to Mt Washington. Had to wait quite a while for 10AM start (got there at 7:30 to pass off my gear to my ride down) Actually a series of 3 10 minute runs spread over 2 hours just to stay loose and to avoid the porta-potti lines...
Run - Road race (Mount Washington Road Rac) 1:42:25 [5] 12.25 km (8:22 / km) +1500m 5:11 / km
shoes: Adidas Response Trail XI
Didn't know how to approach this. Peter suggested getting a treadmill, setting it at 12% grade and running it every day. Didn't happen...
TonyF said go out easy, negative splits... OK on the go out easy part I guess.
Gorgeous clear day but mid 80's at the base by race time. Set myself a goal of 100 minutes and if possible, to try and not walk the first hill.
Started out at the back of the pack, took over a minute to walk down the hill to the starting line - the only downhill onthe course and I had to walk it. Oh well...
Nice easy slow run, short steps, head up and breathing deeply. Sweating buckets very quickly, kept switching sides of the road to catch what little shade I could and avoid the sun as long as possible. As I approached treeline the temps got a bit cooler and things looked better. Hit the halfway point in 51:56 so it didn't look like negative splits were going to happen.
But as I cleared treeline to cooler, breezy conditions, my spirits and energy lifted and my pace picked up a bit and when I cleared the 7 mile mark and saw the summit building above I actually began running at a decent clip (for an uphill race that is).
So I finished strong, got my negative splits and didn't have to resort to walking at all - ran the entire hill - though admittedly at a couple spots my running pace was slow enough that I was passed by power walkers.. By my mental goal was to keep the running motion going all the way to the top and I'm quite happy with the result...
304th of 900 runners. Winner was just over an hour.
TonyF said go out easy, negative splits... OK on the go out easy part I guess.
Gorgeous clear day but mid 80's at the base by race time. Set myself a goal of 100 minutes and if possible, to try and not walk the first hill.
Started out at the back of the pack, took over a minute to walk down the hill to the starting line - the only downhill onthe course and I had to walk it. Oh well...
Nice easy slow run, short steps, head up and breathing deeply. Sweating buckets very quickly, kept switching sides of the road to catch what little shade I could and avoid the sun as long as possible. As I approached treeline the temps got a bit cooler and things looked better. Hit the halfway point in 51:56 so it didn't look like negative splits were going to happen.
But as I cleared treeline to cooler, breezy conditions, my spirits and energy lifted and my pace picked up a bit and when I cleared the 7 mile mark and saw the summit building above I actually began running at a decent clip (for an uphill race that is).
So I finished strong, got my negative splits and didn't have to resort to walking at all - ran the entire hill - though admittedly at a couple spots my running pace was slow enough that I was passed by power walkers.. By my mental goal was to keep the running motion going all the way to the top and I'm quite happy with the result...
304th of 900 runners. Winner was just over an hour.