Training Log Archive: hkleafIn the 31 days ending Oct 31, 2008:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||||||||||
| 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 | ||||||||||||||||||||||||||||||||||||||||||
Friday Oct 31, 2008 #
Note
Travel day. DAY-EWR. We'll see if I can manage to squeeze in any exercises today. Looking forward to a fun-filled weekend!
Happy Halloween to all!
Happy Halloween to all!
Running (Road) 1:00:00 [1] 4.0 mi (15:00 / mi)
Spent 6+ hrs on my feet walking around the city and the expo. I'll only count the brisk walking I did here. First from Bryant Park to Rockerfeller to see Nick's office, then over to Javits Center for the expo. Dawdled around the expo with Don and Val for quite a while before taking a free shuttle to Nike Town. From there, I walked to Columbus Circle for the 1 train to Nick's apt. We handed out candies to kids who were trick-or-treating in the building. Finally, went out to dinner in the Upper West Side.... long day.
Thursday Oct 30, 2008 #
Note
(rest day)
I had wanted to do a final tune up on the track for a feel of goal pace, but they were resurfacing the track at Ryle. Plus, I received 2 late tickets from a friend to attend the UC-USF game, so the workout never materialized. It's not the worst thing, as I'll be on my feet quite a bit walking around the city anyway.
Wednesday Oct 29, 2008 #
Cycling (Stationary) 1:02:00 [2] 21.54 mi (20.8 mph)
Levels 10-20, Random Hill, 616c.
Stretching warm up/down 10:00 [0]
Tuesday Oct 28, 2008 #
Running (Road) 32:30 [2] 4.07 mi (7:59 / mi) +109m 7:22 / mi
ahr:142 max:174 shoes: Nike Air Pegasus+ 2007
Low 40s, cloudy, wind - Fall training group run from the Spot. Last one for this group. Just a short out-n-back to the Eden Park lookout, then we headed across the street for some celebration. We had about 20 qualified for Boston, so that's exciting!
Monday Oct 27, 2008 #
Note
(rest day)
Scheduled rest day. No soreness/pain of anything particular to report.
Sunday Oct 26, 2008 #
Event: Brecksville Billygoat
Note
NEOOC Billygoat
Running (Mixed Road/Trail) 1:04:12 [1] 5.23 mi (12:17 / mi) +150m 11:16 / mi
ahr:113 max:153 shoes: Asics Gel-Trail Attack 3
High 40s, clear, sunny - Easy run with Sandi, Ivy, and Micah exploring the trails around Hidden Valley Lake, IN. Perfect morning to be out, so calm and quiet. Lots of deers everywhere.
Hiking (Trail) 1:12:09 [1] 3.3 mi (21:52 / mi) +154m 19:06 / mi
shoes: Asics Gel-Trail Attack 3
50s, sunny, occasional wind - Very gentle hiking at Shawnee Lookout w/ Heather, Sandi, Ivy, and the dogs. Did the Blue Jacket (1.3mi), then the Little Turtle (2.0mi) trail. The trails are nicely groomed, but the woods surrounding it doesn't look that great. The views of the Ohio were pretty good.
Hiking (Trail) 1:00:00 [1] 2.5 mi (24:00 / mi)
shoes: Asics Gel-Trail Attack 3
Low 60s, clouds rolling in, windy at times - Totally on an impulse, we decided to go check out Clifty Falls in Madison, IN. We stopped in Rising Sun for a late lunch at The Courtyard cafe. Once in the park, we hiked the "rugged" trails past Little Clifty Falls and over to Clifty Falls. Then we went to check out Tunnel Falls, and explored an abandoned 600-ft railroad tunnel. Lucky for us Sandi carried her headlamp! Unfortunately, this isn't the best time of the year to see spectacular water falls - water was barely trickling over the edge. Fall colors on the trees, however, were pretty nice. Wildlife spotted, other than the usual suspects, was a salamander (kinda bright orange skin) in the tunnel, and a dead snake on a trail step.
Time and distance here are estimates.
Time and distance here are estimates.
Saturday Oct 25, 2008 #
Note
ICO Halloween-O - Eagle Creek East
Orienteering race (Night-O) 1:13:05 [4] *** 13.87 km (5:16 / km) +90m 5:06 / km
ahr:167 max:185 shoes: Icebug MR BUGrip
ICO Halloween O - Eagle Creek East, Indianapolis, Indiana.
90-min Score: 30c, 1:10 000, 5m.
50s, clear - Carpooled with cedarcreek and arrived just in time. We didn't account for having to draw maps, so there wasn't much route planning ahead. I actually started about 4min after everyone went out. The plan was to sweep the course, but the map covers a lot of ground, so I wasn't 100% certain how easy it was to do it in 90min. I decided on a counter-clockwise loop, hitting the faraway controls first when my legs were still fresh. We had about 30min of waning daylight left, so that made navigation and route planning much easier. The night air was crisp - though my map hand was cold the entire run, it was a perfect time to spend in the woods. Lots of wildlife spotted/heard. All I saw was deers everywhere. Supposedly someone spotted a coyote. All of the controls were White level difficulty, so this was essentially a fast trail run, with only a handful of opportunities for shortcuts thru the woods. Control placement didn't always coincide with center of circle. This caused a bit of time lost searching for flags. The worst case was at #19 where I didn't see it hugging a big tree, consequently losing about 3min running around. I came in with ~13min to spare, and later found out I had the fastest time of those who swept the course! I won a game of "Hoppers" as a result. :)
Overall, it was a fun event. I only wish there were more challenging controls, and that placements were more accurate. It would be fun to come back again for a day event. The flatness in some of the areas may give me trouble. Met a fellow orienteer, Jari, from Finland. He's studying at Butler. Hope he made his way back safely biking in the dark.
My route.
90-min Score: 30c, 1:10 000, 5m.
50s, clear - Carpooled with cedarcreek and arrived just in time. We didn't account for having to draw maps, so there wasn't much route planning ahead. I actually started about 4min after everyone went out. The plan was to sweep the course, but the map covers a lot of ground, so I wasn't 100% certain how easy it was to do it in 90min. I decided on a counter-clockwise loop, hitting the faraway controls first when my legs were still fresh. We had about 30min of waning daylight left, so that made navigation and route planning much easier. The night air was crisp - though my map hand was cold the entire run, it was a perfect time to spend in the woods. Lots of wildlife spotted/heard. All I saw was deers everywhere. Supposedly someone spotted a coyote. All of the controls were White level difficulty, so this was essentially a fast trail run, with only a handful of opportunities for shortcuts thru the woods. Control placement didn't always coincide with center of circle. This caused a bit of time lost searching for flags. The worst case was at #19 where I didn't see it hugging a big tree, consequently losing about 3min running around. I came in with ~13min to spare, and later found out I had the fastest time of those who swept the course! I won a game of "Hoppers" as a result. :)
Overall, it was a fun event. I only wish there were more challenging controls, and that placements were more accurate. It would be fun to come back again for a day event. The flatness in some of the areas may give me trouble. Met a fellow orienteer, Jari, from Finland. He's studying at Butler. Hope he made his way back safely biking in the dark.
My route.
Friday Oct 24, 2008 #
Cycling (Stationary) 52:00 [2] 15.21 mi (17.6 mph)
ahr:140
Level 9, Manual, avg 97rpm, 548c.
Stretching warm up/down 10:00 [0]
Thursday Oct 23, 2008 #
Running warm up/down (Track) 33:59 [2] 4.26 mi (7:59 / mi)
shoes: Asics Gel-DS Trainer 13
Low 60s, mostly clear - Speedwork at Withrow by myself. 6 laps warm up, strides, 4x1200m (w/ 600m jog), and 4 laps cool down.
Times and distances here include warm up, cool down, and recovery inbetween.
1.60mi 12:43.65 -- 135/149 (warm up)
1.10mi 9:11.68 -- 155/161 (cool down)
Times and distances here include warm up, cool down, and recovery inbetween.
1.60mi 12:43.65 -- 135/149 (warm up)
1.10mi 9:11.68 -- 155/161 (cool down)
Speed/Track intervals (Strides) 5:37 [3] 1.2 km (4:41 / km)
ahr:143 max:173 shoes: Asics Gel-DS Trainer 13
10x 100m strides, w/ 20m recovery.
Speed/Track intervals (1200m) 16:49 [4] 4.8 km (3:30 / km)
ahr:173 max:191 shoes: Asics Gel-DS Trainer 13
4x1200m @4:15, w/ 600m (3min) jog recovery inbetween:
4:13.10 -- 148/183 (3:00.87 -- 164/183)
4:14.23 -- 179/188 (3:01.09 -- 169/187)
4:12.98 -- 181/190 (3:00.70 -- 173/189)
4:08.57 -- 184/191 (3:01.18 -- 172/189)
Didn't feel overly hard, but I also didn't have much legs to do another either. The last one I just started out too fast, and decided to stick with the pace.
4:13.10 -- 148/183 (3:00.87 -- 164/183)
4:14.23 -- 179/188 (3:01.09 -- 169/187)
4:12.98 -- 181/190 (3:00.70 -- 173/189)
4:08.57 -- 184/191 (3:01.18 -- 172/189)
Didn't feel overly hard, but I also didn't have much legs to do another either. The last one I just started out too fast, and decided to stick with the pace.
Stretching warm up/down 10:00 [0]
Before and after.
Wednesday Oct 22, 2008 #
Strength 20:00 [2]
Ankles, planks, plus some core stuff with dumbbells.
Stretching warm up/down 10:00 [0]
Tuesday Oct 21, 2008 #
Running tempo (Mixed Road/Grass) 51:24 [3] 7.23 mi (7:07 / mi) +197m 6:33 / mi
ahr:161 max:181 shoes: Nike Air Pegasus+ 2007
53F, mostly clear - Kinda solo run from the Spot. Caught up to Kevin and Heather after a mile, and stayed/chatted with them for a mile to the Eden Park lookout. They turned back, I continued onto Celestial via Playhouse. Decided to return a slightly different way, running down Hill St. to the old reservoir, behind Krohn, up to the water tower, and back to the lookout. Nice and hilly! Tried to keep effort in the MP zone, which is comfortably hard. Legs not too bad.
Stretching warm up/down 10:00 [0]
Monday Oct 20, 2008 #
Note
(rest day)
Scheduled rest day. Legs surprisingly not terrible.
Sunday Oct 19, 2008 #
Note
MVOC Pumpkin Hunt - Germantown West
Running long (Road) 3:32:33 [3] 24.0 mi (8:51 / mi) +151m 8:41 / mi
ahr:142 max:182 shoes: Adidas Supernova Cushion 6
38F (rising), clear - Columbus marathon. A bit nippy at the start, but otherwise it was a gorgeous fall day - perfect racing weather. Fulfilling my coaching/pacing duties. Total miles and times include warm up, cool down, plus run/walk at various speeds. At least 8mi was under 6:30/mi while catching up and running with Dave. Lost count of how many in the group I actually paced. I tried to stay hydrated with water/gel/gatorade, but legs got pretty tired at the end. Very happy that many in the group achieved their goals, PR, and BQ.
Approximate route
Approximate route
Saturday Oct 18, 2008 #
Running (Mixed Road/Grass) 1:06:00 [2] 8.38 mi (7:53 / mi) +198m 7:20 / mi
ahr:132 max:151 shoes: Brooks Glycerin 4
Low 40s, clear, sunny - Fall training group run from the Spot. Sparsely attended as most have a race tomorrow. We did an out-n-back to Celestial. Ran with Vera, Brian, and Megan. We added on Mirror Lake and Play House loops each way. Pace was solid, but on such a cool day it felt pretty easy.
33:02 -- 128/145 (out)
32:58 -- 134/151 (back)
33:02 -- 128/145 (out)
32:58 -- 134/151 (back)
Note
After getting into Columbus, did some walking around downtown and the expo. Nothing too strenuous though.
Friday Oct 17, 2008 #
Cycling (Stationary) 1:02:00 [2] 17.27 mi (16.7 mph)
Level 8, Manual, 581c.
Stretching warm up/down 10:00 [0]
Thursday Oct 16, 2008 #
Running (Mixed Road/Grass/Trail) 1:18:03 [1] 5.8 mi (13:27 / mi) +216m 12:04 / mi
ahr:120 max:149 shoes: Asics Gel-Trail Attack 3
Low 70s, partly cloudy - Met up with Tim in Mt. Lookout and took Heather's dogs (Saylor & Jib) out for a run in Ault Park. Took about 20min to get there, then we ran around on the trails for 40min, and back. Lots of stop and go, so pace was very easy. Leafs have started falling, and the forest is looking pretty right now.
Stretching warm up/down 10:00 [0]
Wednesday Oct 15, 2008 #
Cycling (Stationary) 1:02:00 [2] 22.09 mi (21.4 mph)
Level 11, Random Hill, 495c.
Stretching warm up/down 10:00 [0]
Tuesday Oct 14, 2008 #
Running (Mixed Road/Grass) 33:10 [2] 4.08 mi (8:08 / mi) +94m 7:35 / mi
ahr:138 max:155 shoes: Nike Air Pegasus+ 2007
High 70s, partly cloudy - Fall training group run from the Spot. Just an easy out-n-back to Eden Park Lookout, under a nice and bright Hunter's Moon. I think most everyone is getting anxious and excited about Sunday.
Stretching warm up/down 5:00 [0]
Calves still a little sore.
Monday Oct 13, 2008 #
Note
(rest day)
Scheduled rest day. Calves pretty sore from yesterday's race. R-ankle is also a little stiff.
Stretching warm up/down 10:00 [0]
Sunday Oct 12, 2008 #
Running race (Mixed Grass/Trail) 35:29 [3] ** 4.83 mi (7:21 / mi) +137m 6:45 / mi
ahr:172 max:187 shoes: Nike Zoom Waffle XC V
60s, clear, sunny - Running Spot 50/50 XC Race at Harbin Park. It preceded the day-long UCI Cyclo-Cross Race put on by BioWheels. Our route was 50% on the marked cyclo-cross course (~4k) and 50% on the mtb trails, totaling ~5mi. The race was free, but the turnout was still very light. I brought along the Harbin O-map, and planned to practice reading while running at a harder effort. This worked very well in the open, but I had troube keeping up once we turned onto the mtb trails. My attention was spent on the tricky footing rather than carefully thumbing the map. Since I'm somewhat familiar with the park, I had a loose idea of where I was most of the time. If it was a real orienteering course though, I would still have to spend some time relocating in that trail maze.
Overall, it was a fun run - going through sand pits, hurdling over low obstacles, maneuvering tight turns. The legendary "Mount Mother" really wasn't that bad, though I admit it's always a bit hairy to try sprinting down it. The only disappointment was getting confused by the numerous red tapes and turning down the wrong path near the finish. I also turned my right ankle slightly. So I didn't run the official distance. Place wise it wouldn't have mattered. The winner (Paul S.) had probably a minute on me, while the 3rd & 4th place guys fell way back. I crossed the finish at 28:38, then went back out in reverse direction to see where I had missed the turn, and to direct runners.
Spent the rest of the day with a few others helping Heather cater to the 400+ cyclists/spectators at the race. It got warm and toasty with the sun beaming down. I was pretty exhausted by the end.
Nice write-up and photos of the races.
Overall, it was a fun run - going through sand pits, hurdling over low obstacles, maneuvering tight turns. The legendary "Mount Mother" really wasn't that bad, though I admit it's always a bit hairy to try sprinting down it. The only disappointment was getting confused by the numerous red tapes and turning down the wrong path near the finish. I also turned my right ankle slightly. So I didn't run the official distance. Place wise it wouldn't have mattered. The winner (Paul S.) had probably a minute on me, while the 3rd & 4th place guys fell way back. I crossed the finish at 28:38, then went back out in reverse direction to see where I had missed the turn, and to direct runners.
Spent the rest of the day with a few others helping Heather cater to the 400+ cyclists/spectators at the race. It got warm and toasty with the sun beaming down. I was pretty exhausted by the end.
Nice write-up and photos of the races.
Saturday Oct 11, 2008 #
Note
NEOOC Night-O - Kendall Lake, or OLOU Lewis & Clark Rogaine
Running (Mixed Road/Grass) 1:15:28 [3] 10.06 mi (7:30 / mi) +210m 7:03 / mi
ahr:124 max:175 shoes: Nike Air Pegasus+ 2007
Low 60s, clear - Fall training group run from Crossroads. In charge of the whole operation again, so didn't get to run the entire route. It was a sort of fartlek workout where I'd run with one group for a bit, then speed up to catch the next group. Turn out wasn't very high, and everyone opted for a shorter run, so things went smoothly. We had just enough time for IHop before heading to the Homecoming game.
*HR data seemed to have some glitches early on, but I suspect the lower Avg is mainly due to a few prolonged stops along the way.
*HR data seemed to have some glitches early on, but I suspect the lower Avg is mainly due to a few prolonged stops along the way.
Friday Oct 10, 2008 #
Note
(rest day)
Yet another rest day, or just being lazy. Had a doctor's appt to check on that chest/rib pain as well as lingering cough. Good news, it's just muscular. Though he didn't offer any suggestions for how long it'll take to heal. As for the cough, Doc thinks it could be allergies since I run in the woods. He gave me a prescription (and some samples) for Singulair. We'll see if that works.
The groin/hamstring issue is mostly gone and under control, I think.
The groin/hamstring issue is mostly gone and under control, I think.
Thursday Oct 9, 2008 #
Running (Road) 35:00 [1] 2.73 mi (12:49 / mi) +105m 11:27 / mi
High 70s, clear, sunny - Walking from car to the rally in Ault Park at a brisk pace, then back more leisurely. Big crowd.
Running (Track) 6:00 [2] 0.75 mi (8:00 / mi)
After the rally, went over to Withrow to see who's doing the track workout. Only Dave DN and George H. were there. I ran a few laps in my jeans and Merrell during their warmups just to chat a bit, then bid farewell and headed over to University Hospital to visit Heather before visiting hours ended.
Wednesday Oct 8, 2008 #
Note
(rest day)
Another rest day. Wanted to take it easy with the hamstring/groin. Chest/rib pain still lingers. Plus there's this dry cough that won't go away. Maybe these are all parts of the tapering blue?!
Tuesday Oct 7, 2008 #
Running (Mixed Road/Grass) 58:25 [2] 7.88 mi (7:25 / mi) +169m 6:57 / mi
ahr:144 max:164 shoes: Adidas Supernova Cushion 6
74F, cloudy - Fall training group run from Crossroads. Since JoeF is in Kona, I was put in charge of the operations. We just did a simple out-n-back negative split run, and things went smoothly without a hitch. Sky was threatening with impending rain, but only spitted on us here and there.
3.93mi 30:04 -- 136/162
3.95mi 28:21 -- 152/164
3.93mi 30:04 -- 136/162
3.95mi 28:21 -- 152/164
Stretching warm up/down 10:00 [0]
Felt a little twitch in the L-groin region post-run. Made sure I put in a good stretch then. Hope it's nothing major.
Monday Oct 6, 2008 #
Note
(rest day)
Scheduled rest day. Everything seems okay. Forgot to mention that the chest/rib pain still lingers, though not as bad as a week ago. It was more noticeable during the Reggae Run.
Sunday Oct 5, 2008 #
Note
OCIN Stonybrook, 12-2p
Orienteering race (C-Meet) 57:29 [2] *** 6.47 km (8:53 / km) +160m 7:54 / km
ahr:144 max:166 spiked:9/14c shoes: Icebug MR BUGrip
OCIN Event - Camp Stonybrook, Waynesville, Ohio.
Green Course: 4.9km, 14c. (1:10000, 5m)
Course Setter: Mike Minium
High 70s, sunny, clear
Legs weren't sore when I woke up, just some general tiredness from a long day, so I thought going out to jog a course might actually help with the recovery. Arrived at the start a little late, but Mike was nice enough to let me start. Green was the longest offered and looked short enough that I could handle. The course was ok. My route had me backtracking quite a bit, so it wasn't as interesting overall. I could tell my concentration wasn't very good, making some minor map reading mistakes right out of the gate. On #3, I chose to go R along the road, but then decided to try the narrow strip of white woods on the last bit to the control. It was much slower going than if I had run the trail all the way around. The biggest mistake/problem occurred en-route to #7. I took a rough bearing going thru some green, then came out to what appeared to be a trail in white forest. Problem was that the trail was not mapped. I followed it around the bend to a rootstock, no control. Took a while of bumbling around before I figured out I hadn't gone far enough. Probably lost 7-8min there. #8 was a little shaky. Then zoned out and slightly overran #11. Had a wipe out on the way to #12, which is becoming an alarmingly routine occurrence! I tripped over something, stumbled a few steps to regain my balance, failed, and did a perfect head-first slide on the trail. If there was a base in front, I would've been safe :) I dusted myself off and continued on slowly. Going along the rocky stream bed was probably a poor route choice, but it's hard to say what would've been better/faster.
Green Course: 4.9km, 14c. (1:10000, 5m)
Course Setter: Mike Minium
High 70s, sunny, clear
Legs weren't sore when I woke up, just some general tiredness from a long day, so I thought going out to jog a course might actually help with the recovery. Arrived at the start a little late, but Mike was nice enough to let me start. Green was the longest offered and looked short enough that I could handle. The course was ok. My route had me backtracking quite a bit, so it wasn't as interesting overall. I could tell my concentration wasn't very good, making some minor map reading mistakes right out of the gate. On #3, I chose to go R along the road, but then decided to try the narrow strip of white woods on the last bit to the control. It was much slower going than if I had run the trail all the way around. The biggest mistake/problem occurred en-route to #7. I took a rough bearing going thru some green, then came out to what appeared to be a trail in white forest. Problem was that the trail was not mapped. I followed it around the bend to a rootstock, no control. Took a while of bumbling around before I figured out I hadn't gone far enough. Probably lost 7-8min there. #8 was a little shaky. Then zoned out and slightly overran #11. Had a wipe out on the way to #12, which is becoming an alarmingly routine occurrence! I tripped over something, stumbled a few steps to regain my balance, failed, and did a perfect head-first slide on the trail. If there was a base in front, I would've been safe :) I dusted myself off and continued on slowly. Going along the rocky stream bed was probably a poor route choice, but it's hard to say what would've been better/faster.
Stretching warm up/down 10:00 [0]
After some more unfinished yardwork.
Saturday Oct 4, 2008 #
Running long (Mixed Bike Trail/Grass) 2:33:14 [2] 20.1 mi (7:37 / mi)
ahr:137 max:151 slept:0.0 shoes: Nike Air Pegasus+ 2007
52F, clear - Fall training group run from Loveland Spot. Last long run for the Columbus folks. We started out S on the bike trail as warm up, turned around at the I-275 bridge (3mi), and picked up to race pace for 15mi. I led the 3:15 marathon group (~7:25/mi). We continued N on the trail to Kings Mill before turning back, with a 2mi cool down to the store for the finish.
The temps were cool, route was flat (Garmin somehow thinks that I climbed 3000+ft!!!) and shaded, so it was a great run. Not that most exciting nor scenic run, but still beats Eastern and Lunken. Would've been cool if the tree didn't block the view of Kings Island. Anyway, knowing that I had more running to do later in the day, I stayed on the grassy side of the trail as much as possible. Lots of wildlife in the form of squirrels and a few deers. It was nice and quiet early on, but started getting heavier traffic after 9a with walkers, runners and cyclists.
Almost all of the debris from Ike had been cleaned up, with the exception of one downed tree across the trail. Still amazes me to see some rather large trees get snaped and split in half. Breakfast at Paxton afterwards was delicious!
3mi warm up - 24:16 (8:05) -- 127/138
15mi race pace - 1:50:35 (7:23) -- 140/151
2mi cool down - 18:23 (8:35) -- 129/146
The temps were cool, route was flat (Garmin somehow thinks that I climbed 3000+ft!!!) and shaded, so it was a great run. Not that most exciting nor scenic run, but still beats Eastern and Lunken. Would've been cool if the tree didn't block the view of Kings Island. Anyway, knowing that I had more running to do later in the day, I stayed on the grassy side of the trail as much as possible. Lots of wildlife in the form of squirrels and a few deers. It was nice and quiet early on, but started getting heavier traffic after 9a with walkers, runners and cyclists.
Almost all of the debris from Ike had been cleaned up, with the exception of one downed tree across the trail. Still amazes me to see some rather large trees get snaped and split in half. Breakfast at Paxton afterwards was delicious!
3mi warm up - 24:16 (8:05) -- 127/138
15mi race pace - 1:50:35 (7:23) -- 140/151
2mi cool down - 18:23 (8:35) -- 129/146
Orienteering (Control Pickup) 31:00 [1] *** 2.0 km (15:30 / km)
spiked:1/3c shoes: Icebug MR BUGrip
Low 70s, sunny, clear - Went to East Fork to offer my assistance at the meet, although I was too tired to be of much help. Took some pictures of the JROTC teams by the finish area, then went out to pick up some signs and 3 controls. I didn't have a compass with me, and wasn't careful enough with my map reading, so promptly screwed up the first control. I was probably off by 100m to the SW! The 2nd one was better, but I was still one reentrant over from the correct one.
I had the misfortune of stepping on a rotten board of a wooden bridge. It gave way, causing me to fall and hit my R shin. It's a little bruised and swollen now, but not terrible. I also had the nice stinging/itchy sensation from walking through some stinging nettles! Made me think I should've skipped O' and watched the Soapbox Race in Mt. Adams instead.
I had the misfortune of stepping on a rotten board of a wooden bridge. It gave way, causing me to fall and hit my R shin. It's a little bruised and swollen now, but not terrible. I also had the nice stinging/itchy sensation from walking through some stinging nettles! Made me think I should've skipped O' and watched the Soapbox Race in Mt. Adams instead.
Running race (Road) 18:32 [5] 5.0 km (3:42 / km) +152m 3:13 / km
ahr:180 max:196 shoes: Nike Air Pegasus+ 2007
Mid 70s, sunny, clear - 15th Reggae Run (course). Drove back from EF to Ault Park. Met up with Annette for the walk up to the start and pick up my race bib. My legs felt a little tired, but really not too bad. I did a brief warm up to keep them loose, and to see how they'd react to running. I did something similar last year, but it wasn't after a 20-miler in the morning. So even though I felt ok, I was prepared for worse.
When the gun went off, I found myself moving nicely near the front. As usual, my downhill speed was lagging behind many. I bided my time until the uphills to make my move. And just like last year, it worked to perfection. I passed a whole bunch on Delta and Observatory, and then a few more on the last long uphill into the Ault Park loop. My legs definitely didn't have their usual powers, and there was no zip left at the finish. Surprisingly, I only finished 2 places worse (13th overall) than last year, and even with a time 5sec faster!!! A really fantastic and unexpected outcome, considering all I really wanted was to place in the top 50 and win a coffee mug :)
Many of my running friends also did well, especially the girls, who grabbed 3 of the top 4, and 10 of the top 50!
Official results
When the gun went off, I found myself moving nicely near the front. As usual, my downhill speed was lagging behind many. I bided my time until the uphills to make my move. And just like last year, it worked to perfection. I passed a whole bunch on Delta and Observatory, and then a few more on the last long uphill into the Ault Park loop. My legs definitely didn't have their usual powers, and there was no zip left at the finish. Surprisingly, I only finished 2 places worse (13th overall) than last year, and even with a time 5sec faster!!! A really fantastic and unexpected outcome, considering all I really wanted was to place in the top 50 and win a coffee mug :)
Many of my running friends also did well, especially the girls, who grabbed 3 of the top 4, and 10 of the top 50!
Official results
Running warm up/down (Road) 15:03 [2] 1.45 mi (10:23 / mi)
ahr:130 max:146 shoes: Nike Air Pegasus+ 2007
Warm up and cool down for the race.
0.33mi 2:49 -- 123/146
1.12mi 12:14 -- 132/142
0.33mi 2:49 -- 123/146
1.12mi 12:14 -- 132/142
Stretching warm up/down 20:00 [0]
Total time throughout the day. It certainly helped me to stay loose.
Friday Oct 3, 2008 #
Running (Road) 34:21 [2] 4.44 mi (7:44 / mi) +63m 7:25 / mi
ahr:145 max:159 shoes: Adidas Supernova Cushion 6
57F, clear - Easy jog around the 'hood after doing some much needed yard work. Nice night to be out.
Stretching warm up/down 10:00 [0]
Thursday Oct 2, 2008 #
Running (Trail) 1:10:44 [2] ** 7.09 mi (9:59 / mi) +298m 8:49 / mi
ahr:151 max:192 shoes: Asics Gel-Trail Attack 3
64F, mostly clear - Trail run at Mt. Airy to check out the Ike damage in person. Lots of big trees were down, but the park's people have done a great job clearing the debris. Most of the trails have been cleared, and the tree house survived.
Original plan was for some trail intervals on the Blue Spruce loop, but there were too many trees to hurdle over/run around, so I decided to bag the workout after one loop. Jogged back over to the big loop to join Heather and Mike R. for the rest of the run. Needed our headlamps shortly after 7:30p. Saw a few deers and racoons along the way.
Original plan was for some trail intervals on the Blue Spruce loop, but there were too many trees to hurdle over/run around, so I decided to bag the workout after one loop. Jogged back over to the big loop to join Heather and Mike R. for the rest of the run. Needed our headlamps shortly after 7:30p. Saw a few deers and racoons along the way.
Speed/Track tempo (Trail) 4:48 [4] 0.73 mi (6:34 / mi) +22m 6:01 / mi
ahr:172 max:184 shoes: Asics Gel-Trail Attack 3
One loop attempt at interval workout.
Stretching warm up/down 10:00 [0]
Wednesday Oct 1, 2008 #
Note
(rest day)
No training tonight. Had some yummy Ethiopian food with friends instead.