Training Log Archive: kensrIn the 30 days ending Sep 30, 2007:
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| 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 | Sa | Su | ||||||||||||||||||||||
Sunday Sep 30, 2007 #
O - competition race (Boulder Dash green x) 1:18:27 [5] **** 5.1 km (15:23 / km)
spiked:9/16c
Not nearly as clean as yesterday. Fumbled on #1, even tho it was near one of our last controls yesterday. Also minor hesitations on #9, 12, and 13, losing about 30 sec each. Big trouble on #15, unable to find small single contour reentrant in the midst of thick evergreen saplings. Lost 5 min on that one.
Seemed like the results were a battle over who managed to experience the fewest disasters. Was happy I recovered quickly from most of my misdirections. Felt comfortable with map and read the terrain well. Dropped to 3rd on green for the weekend, but held onto 2nd M-55 by 4 sec.
Avoided pounding down the hills, and saved the knee considerable abuse. Talking with Steve Olafsen, decided the calf muscle is very tight and overloading the tendons and knee joint. Makes sense as the same calf used to rip up my achilles regularly 15 years ago. Cure is to run every day easy and not just once or twice a week. Appears I've done too much cross training and not kept the muscles stretched. Will try it as is much more proactive than just sitting and waiting for things to heal.
Seemed like the results were a battle over who managed to experience the fewest disasters. Was happy I recovered quickly from most of my misdirections. Felt comfortable with map and read the terrain well. Dropped to 3rd on green for the weekend, but held onto 2nd M-55 by 4 sec.
Avoided pounding down the hills, and saved the knee considerable abuse. Talking with Steve Olafsen, decided the calf muscle is very tight and overloading the tendons and knee joint. Makes sense as the same calf used to rip up my achilles regularly 15 years ago. Cure is to run every day easy and not just once or twice a week. Appears I've done too much cross training and not kept the muscles stretched. Will try it as is much more proactive than just sitting and waiting for things to heal.
Saturday Sep 29, 2007 #
Event: Boulder Dash 2007
O - competition race (Boulder Dash green x) 1:07:09 [5] **** 4.8 km (13:59 / km)
spiked:9/13c
Mostly clean run on good terrain. Visibility limited in most areas, but kept in contact with map pretty well. Overshot on #4 for a 4 minute loss, and turned up early on a reentrant not shown on the map on #11 for another minute loss. Otherwise moved well and kept track of where I was throughout.
Was 2nd fastest on green x when I left, but not everyone was in yet.
Trashed my R knee hammering down the hills. Stiffened up a lot as soon as I stopped moving. Not sure where this is headed. First will have to see if I can even run tomorrow.
Was 2nd fastest on green x when I left, but not everyone was in yet.
Trashed my R knee hammering down the hills. Stiffened up a lot as soon as I stopped moving. Not sure where this is headed. First will have to see if I can even run tomorrow.
Wednesday Sep 26, 2007 #
Trail Running (Daily hill run x 3) 39:00 [3] 2.0 mi (19:30 / mi)
Catching up on hill work, per plan. Muscle behind knee is still tight, probably from the races and 9 hours of driving last night, so started easy. Casey seemed to lose enthusiasm on each successive lap.
Splits 8:31 up/14.39 total
7.59/12.57
7.38/11.33
Splits 8:31 up/14.39 total
7.59/12.57
7.38/11.33
Roller skiing (Horshoe Acres) 39:53 [3] 6.8 mi (5:52 / mi)
Somewhat tired from this morning. You can feel it in the lack of rock solid balance on the skis. Didn't push hard as upper R calf was tight and Tom D's back was sore.
Up 24.03/back 15.49
Up 24.03/back 15.49
Monday Sep 24, 2007 #
Roller skiing (Maryland) 43:00 [3] 7.0 mi (6:09 / mi)
At Kenny's, so went out in the neighborhood for some skiing. Good set of laps around the local deadend parkway. Residents appeared intrigued by the concept.
Sunday Sep 23, 2007 #
O - competition race (US Relay Champs) 29:41 [5] 2.8 km (10:36 / km) +110m 8:52 / km
Leg 2 on CSU's 4 point team with Vanessa, Ross and William. Pushed hard all the way; lost 2 minutes on #3 where I cut down too soon looking for it. Rest was clean and limited by current running shape.
Ross made up big time and got us into 2nd position. William got us even closer, but not enough to capture 1st.
Thanks for a chance to run with a great team and club!
Ross made up big time and got us into 2nd position. William got us even closer, but not enough to capture 1st.
Thanks for a chance to run with a great team and club!
Saturday Sep 22, 2007 #
Bicycling race (Mtn bike leg) 1:10:00 [5] 10.0 mi (7:00 / mi)
Genesis Adventure race at Douglas State Park, MA with Greg. Several good nav moves kept us closer than expected on the mtn bike section, but still dropped 14 minutes to the leaders
O - competition race (Trek leg) 53:00 [5] 5.0 km (10:36 / km)
Picked up a couple places on the trek, but it was too short and straightforward to move better than 4th overall.
Kayaking race (Kayak leg) 33:00 [4] 2.0 mi (16:30 / mi)
Did well on this, only a minute slower than the fastest time. It helps to have a bunch of extra horsepower in the stern.
Ended up 3rd masters and 4th overall. Clearly the masters was a tough category in this race. The coed winners were about an hour back (not Joe, he was course setter at the Sprints).
Thanks, Greg, for a fun race and a great partner. Thanks also to the funky rules that let him compete with me as a masters team -- the Rule of 80 -- made it with room to spare.
Ended up 3rd masters and 4th overall. Clearly the masters was a tough category in this race. The coed winners were about an hour back (not Joe, he was course setter at the Sprints).
Thanks, Greg, for a fun race and a great partner. Thanks also to the funky rules that let him compete with me as a masters team -- the Rule of 80 -- made it with room to spare.
Thursday Sep 20, 2007 #
Trail Running (Daily hill run) 12:03 [3] 0.66 mi (18:16 / mi)
Up with Casey. Yes, time for hills again.
Tuesday Sep 18, 2007 #
Trail Running (Daily hill run) 14:00 [3] 0.6 mi (23:19 / mi)
Long time I did this run. Time to do hill work again; maybe more productive if I did it a couple times in a row. Next week.
10 pullups
10 pullups
Sunday Sep 16, 2007 #
Road Running (Chester via Church St) 1:09:58 [3] 7.0 mi (10:00 / mi)
Cool day -- good for a longer run.
Cross Training 1:00:00 [3]
Couple hours cutting some trees in the way of the extended Pines loop. Got that taken care of and graded away a few boulders to boot. Section ready for ski-o practice.
10 pullups
10 pullups
Saturday Sep 15, 2007 #
Cross Training (Trail work) 1:00:00 [2]
Couple hours in the rain cutting up the tread path in the Town Forest. Trail basically done at this point; just needs signage. Nice 2 mile loop.
Note
Did an afternoon run to Rutland to pick up a new minivan and donate the old one with 266k to Good News Garage. Sorry to see it go, but needed a tune up, new exhaust system, front lower arm bushings, snow tires, locks all around and a windshield. Aside from those minor issues, it still ran great -- but a major failure was probably near at hand.
Thursday Sep 13, 2007 #
Road Running (Richford VT) 35:00 [3] 3.0 mi (11:40 / mi)
A couple days in far north VT. Left motel and wandered out a back road, up to a crossing into Canada. No passport on me, so had to head back.
Sunday Sep 9, 2007 #
O - competition (Pawtuckaway Red) 1:43:07 [3] 6.0 km (17:11 / km)
Running not fast, but stayed focused for almost the entire race. Used lots of catching features and attack points to good effect. Overshot 4, but recognized the error immediately, and went high above 8 by 30m, which at Pawtuckaway might as well be a mile. No huge losses, but probably 6 minutes spread over five controls.
Saturday Sep 8, 2007 #
Bicycling (Cavendish/Black River) 1:55:25 [3] 33.4 mi (3:27 / mi) +500m 3:18 / mi
One of my favorite loops. Up Proctorsville Gulf and then fifteen miles following the Black River down its rapids. Hot and humid, but a fine ride. Been a while since I've been biking, and I can feel it.
Friday Sep 7, 2007 #
Roller skiing (Andover Rd) 36:50 [3] 6.8 mi (5:25 / mi)
Quick ski with Tom D. Fastest run yet; last weeks time on this was probably off by 10 min on the way out.
Splits today 22:30/14:20
Splits today 22:30/14:20
Wednesday Sep 5, 2007 #
Roller skiing (Rte 103) 1:09:30 [3] 12.0 mi (5:48 / mi)
Good roller ski with Tom D. Cool evening. Felt solid and fast the whole way.
Monday Sep 3, 2007 #
Cross Training (Tree planting) 1:00:00 [3]
All day (11 hours) getting the Xmas trees into the ground. Not that many, a hundred or so, but these are pretty big and took a fair sized hole. These should make ski-o in the south field more interesting.
Sunday Sep 2, 2007 #
Road Running (Chester via Church St) 53:50 [3] 6.2 mi (8:41 / mi)
Great run with Dan and Kate; 36 degrees this morning with clear glorious skies. Back up thru Cummings creek, which is now bone dry.
Warming up fast so we've got to plant the new xmas trees in the S field before they cook in the back of the pickup truck. These trees are well advanced, 4' tall, so they'll be ready to go in a couple years. A friend had them in a transplant garden but waited too long to move them. At this point they're not useful for a commercial tree farm.
Warming up fast so we've got to plant the new xmas trees in the S field before they cook in the back of the pickup truck. These trees are well advanced, 4' tall, so they'll be ready to go in a couple years. A friend had them in a transplant garden but waited too long to move them. At this point they're not useful for a commercial tree farm.
Saturday Sep 1, 2007 #
Trail Running (Chester Town Forest) 25:00 [3] 2.0 mi (12:30 / mi)
Ran the hiking trail with Kate and Dan. CW loop up over the top and down the stream valley. Cool beautiful day, trail in great shape.