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Training Log Archive: kensr

In the 31 days ending Jul 31, 2013:

	activity	#	time	miles		km		+m		load
	O - competition	5	26:50:18	49.51	(32:32)	79.68	(20:13)	301		5026.2
	Road Running	10	7:43:58	30.26	(15:20)	48.69	(9:32)	1244		1017.9
	Trail Running	1	7:34:00	29.51	(15:23)	47.49	(9:34)	1595		1362.0
	Roller skiing	4	3:47:15	30.1	(7:33)	48.44	(4:41)	780		637.2
	Strength	3	1:45:14						3c	285.7
	Road Race	2	57:26	6.19	(9:17)	9.96	(5:46)	248		229.7
	Track workout	1	48:23	4.55	(10:38)	7.32	(6:36)	73		116.8
	Swimming	2	45:00							115.0
	Stretching	1	5:00							10.0
	Jump Rope	1	2:00							8.0
	Total	26	50:18:34	150.12		241.59		4241	3c	8808.5
averages - weight:159lbs

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Tuesday Jul 30, 2013 #

3 PM

Roller skiing (Flamstead Rd) 44:31 [2] 4.14 mi (10:45 / mi) +90m 10:04 / mi
ahr:110 max:138

Checked out new pavement, perfect condition. Skied middle section since top and bottom has steep hills. Repeats using different technique until heel started hurting. Then a little more at the bottom practicing bailing out onto the grass.

5 PM

Strength (Ghetto Erg) 5:14 [3]
ahr:96 max:117 1c

10 pullups
Wall wgts: 25, then took off some weights to drop the pull to 44# and did 75 more

Sunday Jul 28, 2013 #

10 AM

O - competition race (Little Truckee Summit) 1:32:09 [4] 8.18 km (11:16 / km) +301m 9:31 / km

Long Green. Comfortable with map, nav mostly dead on, probably because I was running pretty slowly. Heels in bad shape and got quite worse during race.

Good thru 5. Meant to go around R to 6, but off a little and ended up going over the top. Came down spur dead on and then veared L at maybe 50 m out to check a rock formation I spotted to the side. Wrong rocks, back to original line and to control. Then clean for several controls, although 8 was a slow long run. Went past 12 to stream bed and had to backtrack to control. Then just lost focus going to 15 and couldn't find small rock on flat spur. Just a little L and too high, but took a couple minutes to think it thru. All told, lost 4 min on errors and a bunch more from just going off pace.

C • veared L at maybe 50 m out 5

Green - Splits

Saturday Jul 27, 2013 #

12 PM

O - competition race (Little Truckee Summit) 36:44 [4] 3.4 km (10:48 / km)

Middle. Moderate pace allowing for altitude, felt good. First couple controls stopped early as I was using a borrowed compass and Greg had worn off all the markings. But it worked well and I got into the map. Used the general contours a lot as it is quite similar to Quantico land if you ignore the vegetation differences and that's where I learned.

Lots of controls on small boulders amongst others unmapped, but okay there. Then silly lone pine trees amidst lots of bigger ones. Those were bingo shots and frustrating. Bearing and pace count, then look around. Maybe lost 4 min spread over 4 controls.

Surprisingly, feet felt okay. Duct tape does wonders.

Green #2 - Splits

Friday Jul 26, 2013 #

Note

Ah yes, air travel is so much fun. Delta connection thru MSP with minimal connection time, and Delta used it all up before we left ALB. Landed in MSP with 10 min to go, and made the gate farthest away possible (thanks Delta, just like they do in Atlanta) with 2 min to go. "Sorry, door's closed, plane's gone", which means they gave away our seats to a standby. Scratch the Friday races.

4 PM

O - competition race (Sierra Summerfest) 1:06:25 [4] 7.1 km (9:21 / km)

Got to Tahoe Donner in time to run the motalla. Wore the same oshoes the ripped up my heels at West Point. Gee, same thing happened today. Skin on the heels is definitely over rated.

Thursday Jul 25, 2013 #

Event: Sierra Summerfest

Wednesday Jul 24, 2013 #

11 AM

Track workout warm up/down 12:23 [2] 1.04 mi (11:54 / mi) +5m 11:44 / mi
ahr:133 max:166

Track workout intervals (GMtn HS) 36:00 3.51 mi (10:15 / mi) +68m 9:40 / mi
ahr:137 max:184

2 x 800; 3.58, 3.57
3 x 400; 1.48, 1.49, 1.44
2 x 200; .49, .47
Moderate effort on these. Rolling R hamstring regularly, but it still doesn't want to contribute much.

Tuesday Jul 23, 2013 #

5 PM

Road Running (Cummings Rd) 27:31 [2] 2.09 mi (13:11 / mi) +82m 11:45 / mi
ahr:122 max:146

Monday Jul 22, 2013 #

4 PM

Roller skiing (Grafton) 1:03:08 [3] 9.48 mi (6:40 / mi) +235m 6:11 / mi
ahr:142 max:161

Felt good on the way out, but brake kept dragging a little on the way back.
Working on ankle flex, with still some weight on heel.
36.06/27.02

Jump Rope 2:00 [4]

x30

Saturday Jul 20, 2013 #

7 PM

Trail Running long (VT 100) 7:34:00 [3] 29.51 mi (15:23 / mi) +1595m 13:10 / mi
weight:158lbs

Pacing for the VT 100. Good runner from the West Coast, Brandon Solomon. Very efficient at the stops, no more than a minute and on our way. Had blisters from the Western States 3 weeks ago and bad quads towards the end, but still finished in 22:36.

Excellent run for me, talking him thru the course and keeping things going. Legs felt good and my blisters from last weekend stayed okay. Feeling good!

Friday Jul 19, 2013 #

8 AM

Road Running (Cummings Rd) 31:06 [2] 2.05 mi (15:09 / mi) +91m 13:19 / mi

Easy, early, warm.

Wednesday Jul 17, 2013 #

8 AM

Road Running (Flamstead) 1:29:58 [3] 6.3 mi (14:17 / mi) +280m 12:33 / mi
ahr:125 max:161 weight:158lbs

Toes feeling better, so I can think about things aside from my feet. Early start to beat the heat, but had to wait to get a charge into the Garmin as it had died overnight. A little more energy today. Setting up for pacing the VT 100 Saturday.

5 PM

Swimming 25:00 [3]

Easier today: 14 laps.

Tuesday Jul 16, 2013 #

Road Running (Cummings Rd) 30:00 [2] 2.4 mi (12:30 / mi)

Toes sore last night, but took them out for a short run this AM anyway as it will get really hot later on.

Monday Jul 15, 2013 #

8 AM

Note

End of Early Summer Doldrums. Last weekend's race showed the effect of backing off on running this year: felt really bad on hills and the weather was exhausting.

Feel like I'm just about to topple from the top of the rogaining pile to just plain mediocre. Want to do well at the Henry Coe weekend race this fall. Beyond that, ski season next winter.

Being thoroughly unhappy with 5k and track times this year, and a general feebleness on hills, the selected countermeasure will be to train past these shortcomings. At the same time manage the muscle pulls which have been threatening constantly, although hamstring came thru just fine this weekend. More bananas and foam roller time.

Have felt some of the tiredness and cramps may be a side effect of blood pressure medicine, so doc agreed to cut dose in half from what I've been on since I blew a vein in my retina a couple year's ago. After 5 days, the result so far was today's 10 pt drop (?) in bp; we'll see if that's more from running to exhaustion this weekend.

9 AM

Road Running (Flamstead) 1:30:00 [2] 5.9 mi (15:15 / mi) +254m 13:27 / mi
ahr:119 max:197

Recovery run, keeping HR low. Out end of Cummings and then up Flamstead. Planned on turning around after 30 min, but felt relaxed and good so ran another 15 min to the base of the steep section towards the top.

Road has just been repaved and was checking it out for roller skiing. Got to start a little ways up, as the bottom drops sharply in a blind curve to a stop sign, which could yield an unattractive end to the workout.

5 PM

Swimming 20:00 [2]

To the town pool. Small, but in good shape. Long time since I did any of this. 10 laps.

Sunday Jul 14, 2013 #

O - competition race 11:35:00 [3] 26.0 km (26:44 / km)

Realized about midnight we would not sweep the course, so we skipped a couple 20 pointers and ultimately a half dozen at the far N of the map. Felt better as I loosened up and enjoyed a couple tricky navigation challenges.

Ended up 1st Supervet Male, 2nd Vet Male, 3rd Open male and 4th overall with 2,290 pts.

Saturday Jul 13, 2013 #

Event: CNYO Rogaine XXIII

O - competition race (US Rogaining Champs) 12:00:00 [3] 35.0 km (20:34 / km)

Connecticut Hill NY with Glen Brake. Hot for me and very humid. Had good plans as the course was compact, but heat and hills took their toll. Slowed on the climbs. Started by sweeping the S half of the map.

Friday Jul 12, 2013 #

7 AM

Road Running (Cummings Rd) 40:00 [2] 2.85 mi (14:02 / mi) +175m 11:47 / mi
weight:161lbs

Cummings with Ruthie and then around the ski trails checking on whether the muck is drying out. The loads of chipped trees seem to be working pretty well.
Then some skippy doo with the jump rope.

Wednesday Jul 10, 2013 #

Strength 1:10:00 [3]
1c

3 sets x 20 reps arms, legs, core
3 x 10 pullups
Added 3 x 15 low box jumps, 3 x 30 jump rope for pop; these are getting easier

Tuesday Jul 9, 2013 #

Strength 30:00 [2]
1c

Some more trees on the ski trail, manhandling logs into position.

Monday Jul 8, 2013 #

4 PM

Road Running (Cummings Rd) 1:02:54 [2] 3.02 mi (20:51 / mi) +152m 18:02 / mi
ahr:102 max:156

Couple miles on road, and then another on ski trails poking around.

Stretching 5:00 [2]

A smattering of box jumps and some skipping rope. Boy, do I suck at this.

Saturday Jul 6, 2013 #

8 AM

Road Running warm up/down 22:16 [2] 1.43 mi (15:34 / mi) +21m 14:54 / mi
ahr:107 max:131

Road Race race (Grafton Ponds 5K) 30:25 [4] 3.02 mi (10:04 / mi) +176m 8:32 / mi
ahr:157 max:177 weight:159lbs

A little on roads but mostly the ski trails, with some good climbs. Moderate pace throughout, not going for speed today.

9 AM

Road Running 1:00:13 [2] 3.42 mi (17:36 / mi) +189m 15:02 / mi

Up the back roads past Kidder Covered Bridge and around Bear Hill. Pretty remote location for one lone house on the hillside.

Friday Jul 5, 2013 #

12 PM

Roller skiing (Grafton) 1:06:37 [3] 9.47 mi (7:02 / mi) +235m 6:32 / mi
ahr:149 max:164

Hot, sunny. Felt good until the last mile and then suddenly was wiped. Felt better after a dip in the pond.
Out 38.35 / 28.02

Thursday Jul 4, 2013 #

8 AM

Road Race (Saxtons River 5K) 27:01 [4] 3.17 mi (8:31 / mi) +72m 7:58 / mi
ahr:141 max:168

Hot, sunny after week(s) of rain. Felt pretty steamy.

Not pushing this race, as I wanted to save the R hamstring. Kept it well below the stressed out level, as yesterday almost had a blowout. Was working on a steep part of the new ski trail and foot slipped on a wet stick. Felt the leg strain as I caught myself with a jerk.

In any case, race went smoothly, if slowly, but did no obvious damage, which was the goal. Then watched the 4th of July parade and ate junk recovery food.

Road Running warm up/down 10:00 [2] 0.8 mi (12:30 / mi)

Wednesday Jul 3, 2013 #

3 PM

Roller skiing (Route 11) 52:59 [3] 7.01 mi (7:33 / mi) +220m 6:53 / mi
ahr:126 max:154

Solid workout with wheels rolling well. Used Kenny's HR strap as mine never made it back from Moreau. Unlike mine, this worked perfectly with no flakey signal pickup.

Thinking about great article by David Loney in NENSA News about running propulsion really being a spring reaction of tensioned muscle rather than a push from muscle contraction. Hence Oscar Pistorius sprinting at Olympic level off carbon fiber leaf springs. The idea is that in contacting the ground, kinetic energy is stored as elastic energy in the muscles and tendons and then released as a recoil during the stride. This occurs at an energy efficiency as high as 95%, with only modest additional force from muscle contraction.

Bad implications for older runners as our "springs" lose their stretch and rebound. Having legs feel like "lead" may be an apt description.

C • Springs 5

C • HR strap 1

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