Training Log Archive: cmorseIn the 28 days ending Feb 28, 2010:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||
| 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 Feb 28, 2010 #
7 AM
Note
rhr:46 slept:5.0
10 AM
Run - Trail race (Ray Crothers 5K) 21:56 [4] 5.0 km (4:23 / km)
shoes: Roclite 312gtx
Informal memorial 5K in Bolton - started in the old drive in - trails to rail trail, down past the Ray Crothers memorial bench, around a marked cone and back. Field of about 20 or so folks. Wasn't a serious race per se, but a number of folks running it hard - I decided to use it as a 5K benchmark and ran reasonably hard, but not full out. Finished first by almost a minute I think. Nice time...
Had planned to do some more mileage to get my monthly trail total up to goal - but doesn't look like its going to happen. Roads are at target, trails are close - bike and core are well below target, but I'm not as concerned about those - and overall quite happy with the month of February...
Had planned to do some more mileage to get my monthly trail total up to goal - but doesn't look like its going to happen. Roads are at target, trails are close - bike and core are well below target, but I'm not as concerned about those - and overall quite happy with the month of February...
12 PM
Note
February Summary -
Need to determine some reasonable metrics for March - had to scratch the 50K I was originally going to do next weekend, bummed about that. Probably keep the road miles even, tweak the trail miles up slightly and add some faster outings - back off the bike ambitions. Not sure about core - I should do it daily and if I do, then the target is reasonable - I just didn't stick to it this month.
Still need some sort of long term goal event to shoot for as well - nothing at the moment, though Dakota Rogaine in May looks intriguing - not sure if that's realistically in the budget.
- Goals
- Road Miles = 40 (40.4 actual)
- Trail Miles = 120 (112.3) close, and more than last month
- Bike = 120 miles (47.5) not even close, but non-plussed about it
- Core = 7.5 hours (3:38) about half, but then I doubled the time from last month - perhaps too much
Need to determine some reasonable metrics for March - had to scratch the 50K I was originally going to do next weekend, bummed about that. Probably keep the road miles even, tweak the trail miles up slightly and add some faster outings - back off the bike ambitions. Not sure about core - I should do it daily and if I do, then the target is reasonable - I just didn't stick to it this month.
Still need some sort of long term goal event to shoot for as well - nothing at the moment, though Dakota Rogaine in May looks intriguing - not sure if that's realistically in the budget.
Saturday Feb 27, 2010 #
6 AM
Note
rhr:44 slept:7.5 weight:77.6kg
8 AM
Run - Trail long (Shenipsit North) 2:08:00 [3] 19.1 km (6:42 / km) +450m 6:00 / km
shoes: Roclite 312gtx
Nice run w/ Jeff Woods & Dave Almand. Originally plan was to run moonlight course as a preview, then continue on for another 12-15 or so. But the three of us just decided to head N and skip the Moonlight portion. Wandered on various trails and dirt road (and a tad bit of off-trail when I overshot the Shenipsit Trail terminus) coming back up and over Bald Mountain.
Although I really would have liked to continue on for a few more hours, family committments meant that it was prudent to bail just a tad over 2 hours and leave Jeff to venture on alone.
May go up to the forest a bit earlier than 11:30 this evening and get some additional mileage in before the moonlight run. Bruce, Mark & Scott are planning on doing 4 hours or so as a warmup to the 3 mile Moonlight run so perhaps I'll run into them in the woods.
First time carrying bottles in the new pack - for the first hour or so I kept reaching back to make sure they were still there as I really could not feel them at all - no bounce, no nothing. Tough to extract on the move, but if I'm running with others its easy enough to ask them to do a bottle swap for me. I have the option of adding a bladder to the inside - but I think the bottle option plus carrying a filter will be sufficient.
Although I really would have liked to continue on for a few more hours, family committments meant that it was prudent to bail just a tad over 2 hours and leave Jeff to venture on alone.
May go up to the forest a bit earlier than 11:30 this evening and get some additional mileage in before the moonlight run. Bruce, Mark & Scott are planning on doing 4 hours or so as a warmup to the 3 mile Moonlight run so perhaps I'll run into them in the woods.
First time carrying bottles in the new pack - for the first hour or so I kept reaching back to make sure they were still there as I really could not feel them at all - no bounce, no nothing. Tough to extract on the move, but if I'm running with others its easy enough to ask them to do a bottle swap for me. I have the option of adding a bladder to the inside - but I think the bottle option plus carrying a filter will be sufficient.
1 PM
Core 15:00 [1]
10 PM
Run - Trail (Sodom) 38:00 [3] 6.4 km (5:56 / km)
shoes: Roclite 312gtx
easy run w/ Dave A. on snow covered dirt road before the moonlight run
11 PM
Run - Trail (Moonlight Run) 50:00 [3] 6.3 km (7:56 / km) +150m 7:06 / km
shoes: Roclite 312gtx
Moonlight run - a dozen attendees including some new folks. Slow pace, generally without lights - some snow cover, other areas bare which were harder to see footing under variable moonlight. Bringing up the latter group to make sure everyone stayed on trail. Good time in the woods..
Friday Feb 26, 2010 #
9 PM
Note
a zero, but I'm ok with it today as I've got a long group run lined up in the am plus the moonlight run tomorrow night.
only bummer is my Lupine is out of commission, going to have to resort to the Petzl backup light - but will hopefully be running w/o lights anyhow.
only bummer is my Lupine is out of commission, going to have to resort to the Petzl backup light - but will hopefully be running w/o lights anyhow.
Thursday Feb 25, 2010 #
3 PM
Run - Road (Hare & back) 20:32 [4] 4.7 km (4:22 / km)
shoes: NB 790 {orange}
Quick jaunt out the door to finish off the months road mileage goal (40 miles) since I didn't finish my hills on Tuesday. Muddy and raining, but felt surprisingly good considering I still feel 'sick' the rest of the time. Maybe I just need to run this crap out of my system.
10:19 outbound, 10:13 inbound
need to run more short, fast runs rather than all slower paced runs. Though I think I'll try to do the speed on trails.
10:19 outbound, 10:13 inbound
need to run more short, fast runs rather than all slower paced runs. Though I think I'll try to do the speed on trails.
9 PM
Note
too much blue (roads) and not enough green (trails) on my weekly graph right now. Need to remedy that. But at least my monthly road quota is filled, still got 30 miles of trails to reach that goal
Wednesday Feb 24, 2010 #
5 AM
Note
rhr:48 slept:7.0 weight:77.1kg (sick)
7 PM
Core 5:00 [3]
(sick)
5 minutes about all I could muster - still feel like crap...
Tuesday Feb 23, 2010 #
4 AM
Run - Trail (Shenipsit) 40:35 [3] 6.5 km (6:15 / km) +75m 5:54 / km
rhr:47 slept:6.5 weight:77.1kg shoes: Roclite 312gtx
Ran some Happy Trails before Happy Hills at 5am. North on the Shenipsit Trail for a bit, then turned around and came back - time and distance includes a bit of running dirt road with Mark between Trails and Hills.
Bummed when I got there and the Tesla wouldn't start up - I guess I need to recharge the battery - had the Petzl in the bag so ran with that, but its really not in the same league. Not very energetic (me, not the light...)
Bummed when I got there and the Tesla wouldn't start up - I guess I need to recharge the battery - had the Petzl in the bag so ran with that, but its really not in the same league. Not very energetic (me, not the light...)
Run - Road hills (Happy Hills) 45:27 [3] 8.0 km (5:41 / km) +210m 5:01 / km
shoes: Roclite 312gtx
Happy Hills Tuesday w/ Bruce, Scott & Mark - only planned on running 3 repeats as I only need 7.5 miles of roads to finish my month. But feeling crappy right from the start. OK headed down the first one, but got spit out the back of the hill climbing machine real quick after turning around. Not actually all that bad - 19:54 on the first one, but the other guys were really cranking.
The second one I just started feeling chilled, sweating more heavily than usual, aches in my glutes and back of thighs and a real struggle getting back to the top (24:59). Decided to call it a day at 2 repeats instead of 3 or 4.
The second one I just started feeling chilled, sweating more heavily than usual, aches in my glutes and back of thighs and a real struggle getting back to the top (24:59). Decided to call it a day at 2 repeats instead of 3 or 4.
7 AM
Note
(sick)
A couple hours later, showered and working in the office. The desk thermometer reads 82F and I've got the chills and feel like crap. I think I'll pack up some work and head home soon - not going to get much accomplished here today feeling like this...
10 AM
Note
slept:3.0 (sick)
Monday Feb 22, 2010 #
5 AM
Note
rhr:49 slept:6.5 weight:76.7kg
2 PM
Run - Road warm up/down (Shafran) 9:03 [3] 1.8 km (5:02 / km)
shoes: Roclite 312gtx
to/from Shafran on SLR
Run - Trail (Shafran) 49:32 [3] 10.1 km (4:54 / km) +75m 4:44 / km
shoes: Roclite 312gtx
3 loops (13:32, 13:46, 12:44) plus in/out on wet, icy trails. Didn't wear spikes so the footing was difficult, short strides and hard to really push.
46F with increasing clouds though - so first shorts run of the year. Also first run with the new OMM pack. Not much in it, but felt very good, camera and GPS in waist belt very secure. Ipod bounced a bit in top pocket, but thats not a good place to put heavier loose objects anyway. Will need some tweaking and refining to dial it in - but so far me like...
46F with increasing clouds though - so first shorts run of the year. Also first run with the new OMM pack. Not much in it, but felt very good, camera and GPS in waist belt very secure. Ipod bounced a bit in top pocket, but thats not a good place to put heavier loose objects anyway. Will need some tweaking and refining to dial it in - but so far me like...
Sunday Feb 21, 2010 #
7 AM
Note
rhr:47 slept:8.0 weight:76.2kg
knees sore (standing on concrete all day), somewhat dehydrated. Another 8 hours of flower show in store- looking like a zero in the making at this point....
Saturday Feb 20, 2010 #
5 AM
Run - Road long 1:17:38 [3] 14.5 km (5:21 / km)
rhr:47 slept:7.5 weight:76.7kg shoes: Roclite 312gtx
Joined Scott & Mark for the first part of their 25 mile morning run. Ran to Hopkins > Pinnacle > Ellington Ave > north end of lake > Shenipsit Lake Rd and I stopped at home and left them to continue on up Webster and beyond.
Legs really didn't want to run this AM, but glad I got out the door. This run plus Tuesday's hill session will put me over the top for road miles this month. Just need to pull up the trail miles, core exercises and bike miles - though the latter is a real long shot...
Time to shower and head in to Hartford for 10 hours of flower show duty.
Legs really didn't want to run this AM, but glad I got out the door. This run plus Tuesday's hill session will put me over the top for road miles this month. Just need to pull up the trail miles, core exercises and bike miles - though the latter is a real long shot...
Time to shower and head in to Hartford for 10 hours of flower show duty.
10 AM
Core 20:00 [0]
lots of random stretches duruing 10 hour flower show stint. Didn't get an oportunity to sit once.
Friday Feb 19, 2010 #
5 AM
Note
rhr:50 slept:7.0 weight:77.1kg
3 PM
Run - Trail hills (Airport Run) 1:09:49 [3] 12.5 km (5:35 / km) +350m 4:54 / km
shoes: Roclite 312gtx
afternoon run - nice conditions - mid 30's mostly overcast. Up Soapstone and down to Rt 83 (30:19) then back up (39:30). Tight glutes, probably do some squats this evening. Good to have done it....
Wednesday Feb 17, 2010 #
6 AM
Run - Trail long (Shenipsit) 1:27:45 [3] 14.5 km (6:03 / km)
shoes: Roclite 312gtx
Pre-dawn run at the forest, but only needed the light for about 30 minutes or so. About 6 inches of fresh snow, some snowmobile tracks but the footing was not firm and a lot of work. North on Sodom Rd, across 190, Galbraith to Avery, then trails N through the forest to Worthington. Retrace back to Soapstone. Early morning sun on the mountain was gorgeous - too bad I didn't have my camera.
Had originally thought about heading S down to Rt 83 for another 8 miles (Airport Run) but elected to stop at just shy of 90 minutes, head home and get some bike time and core exercises done instead.
Splits: 43:56, 43:49 - not bad...
Had originally thought about heading S down to Rt 83 for another 8 miles (Airport Run) but elected to stop at just shy of 90 minutes, head home and get some bike time and core exercises done instead.
Splits: 43:56, 43:49 - not bad...
Bike - Recumbent (trainer) 30:00 [3] 10.0 mi (3:00 / mi)
shoes: Slipstream
Core 15:00 [1]
Note
post training - back seems ok, right elbow hurts when I put weight on it when doing side planks - but I can deal with it. But it appears no lasting damage from yesterday's tumble down the stairs, so off with the injured flag.
12 PM
Core (deep knee bends) 4:00 [1]
quads tight so did a few of these to loosen up
8 PM
Core 15:00 [1]
and more exercises - core + squats, still not caught up though...
Tuesday Feb 16, 2010 #
5 AM
Run - Road hills (Happy Hills) 40:29 [3] 8.0 km (5:04 / km) +210m 4:28 / km
rhr:44 slept:6.5 weight:77.1kg (injured) shoes: Roclite 312gtx
Fell down the garage stairs on my way out this AM - banged up my back and my right elbow. Luckily I landed on most of the stuff I was carrying out to the van or I might have hit bottom a bit harder.
Met Bruce & Scott for the usual Tuesday AM shenanigans, but my back was bothering me so I cut it short after 2 go-rounds. Felt like a wuss for dropping, but sitting here at my desk an hour later the middle of my back is still doing little spasms. We'll mark it as injured and hope it doesn't last too long. Damn...
splits 19:04, 20:15
Met Bruce & Scott for the usual Tuesday AM shenanigans, but my back was bothering me so I cut it short after 2 go-rounds. Felt like a wuss for dropping, but sitting here at my desk an hour later the middle of my back is still doing little spasms. We'll mark it as injured and hope it doesn't last too long. Damn...
splits 19:04, 20:15
6 PM
Core 13:00 [1]
quick set before dinner
Monday Feb 15, 2010 #
8 PM
Note
Another zero. Pretty pathetic week - all my monthly goals are well under target. Hitting the hills in the AM, then try to get everything back on track by the end of the week....
Sunday Feb 14, 2010 #
7 AM
Core 15:00 [1]
10 AM
Hiking (Geocache) 50:00 [1] 3.0 km (16:40 / km)
after cleaning out cabin, had about an hour so took about half the boys on a geocache hike on a gorgeous morning. Got to the location, but deep snow under evergreens kind of precluded much of a search. Got back to camp at 10:55 for an 11am departure. A fine weekend.... Maybe some bike time later today - mostly on vacation this next week.
Saturday Feb 13, 2010 #
6 AM
Run - Trail (Sampsons Pebble) 46:20 [3] 7.6 km (6:06 / km) +100m 5:43 / km
shoes: Roclite 312gtx
Scout campout weekend - early am trail run before breakfast. 2 loops to Sampsons Pebble then midstate trail to S end browning pond back to camp. Nice sunrise from hill
9 AM
Run - Trail (geocache recon) 15:00 [3] 2.0 km (7:30 / km)
shoes: Roclite 312gtx
got some geocache coordinates from camp ranger and one looked to be very close to one of our course controls, so I ran down and located it and built it into the orienteering course as an unmapped bearing/pace count exercise with cache swag to the scout that pace counted closest to the cache.
10 AM
Orienteering (Sampsons Pebble) 1:00:00 [1] 3.0 km (20:00 / km) +50m 18:28 / km
shoes: Roclite 312gtx
teaching scouts orienteering concepts on a map hike including quite a bit of snowy off-trail work.
2 PM
Orienteering (Sampsons Pebble) 1:00:00 [1] 3.0 km (20:00 / km) +50m 18:28 / km
shoes: Roclite 312gtx
same as morning with different group and doing different control combinations to avoid the problem of just following footprints through the snow. Seemed to be well received by most.
Friday Feb 12, 2010 #
5 AM
Note
rhr:48 slept:7.0 weight:77.1kg
8 PM
Core 15:00 [1]
a quick set of core exercises after settling in at the cabin at Treasure Valley Scout Reservation with the troops.
Wednesday Feb 10, 2010 #
5 AM
Note
rhr:44 slept:6.0 weight:77.6kg
4 PM
Bike - Recumbent (trainer) 45:00 [3] 15.0 mi (3:00 / mi)
'cuz 45 minutes on the bike trumps an hour of nothing...
Tuesday Feb 9, 2010 #
5 AM
Run - Road hills (Happy Hills) 1:21:48 [3] 16.0 km (5:07 / km) +420m 4:31 / km
rhr:50 slept:7.0 weight:77.6kg shoes: Roclite 312gtx
Upped the ante to (4) repeats of Hopkins Rd, starting at 5am this week. Ran w/ Bruce, Mark & Scott (full crew) - fell off the back on the 4th one, though still under 20 minutes, so they must have been smoking because I didn't even have them in sight most of the way back up.
19:51, 19:57, 20:19, 19:59
19:51, 19:57, 20:19, 19:59
Monday Feb 8, 2010 #
5 AM
Note
rhr:51 slept:6.5 weight:77.1kg
3 PM
Bike - Recumbent (trainer) 37:30 [3] 12.5 mi (3:00 / mi)
shoes: Slipstream
7 PM
Core (core) 15:00 [1]
Sunday Feb 7, 2010 #
Note
rhr:53 slept:8.5
Spent the day working on presentation graphics for flower show (2.5GB worth), doing some online training and reviewing job applications (and refereeing the kids). Gee, good thing I didn't have to work today...
Was hoping to sneak down to the basement for some trainer time, but its past 9 and I've got a stupid busy week coming up. I'm going to bed. Regretfully posting my first zero of the year.... Hopefully it doesn't start a trend...
Was hoping to sneak down to the basement for some trainer time, but its past 9 and I've got a stupid busy week coming up. I'm going to bed. Regretfully posting my first zero of the year.... Hopefully it doesn't start a trend...
Saturday Feb 6, 2010 #
Event: Frozen Fat Ass 50K
7 AM
Run - Trail long (Frozen Fat Ass 50k) 5:51:00 [3] 50.0 km (7:01 / km)
rhr:48 slept:6.0 weight:76.7kg shoes: Roclite 312gtx
Running in sand is hard work, running into a cold 30mph onshore headwind is hard work, running 31 miles in sand and into a stiff 30mph breeze is really, really hard work. Such is my synopsis of the Frozen Fat Ass 50k race on Cape Cod this am.
Ran the first half conservatively, there were probably 15 or so runners way out in front for the first few miles, last I saw of them for a while and I settled into comfortable groove. Back in 2:42 and noticed a lot of runners standing around in the gale with beers in hand - hey, these guys only ran 25k! I don't feel too bad, let's see what I've got. Ran strong over the next 9 miles and clawed my way to within 20m of the leader (didn't know that at the time) and stayed behind him for maybe half a mile then the tank ran dry around 25. Pace dropped of precipitously and when I hit the 4 mile downwind homestretch first was no where in sight. Lots of walking breaks ensued even though it was warmer to run, I just didn't have any left. Settled for 4th place in 5:51.
Quite happy with effort since my longest run of late is 20 miles and I was in quality race mode from 15-24 when the wheels came off.
Ran the first half conservatively, there were probably 15 or so runners way out in front for the first few miles, last I saw of them for a while and I settled into comfortable groove. Back in 2:42 and noticed a lot of runners standing around in the gale with beers in hand - hey, these guys only ran 25k! I don't feel too bad, let's see what I've got. Ran strong over the next 9 miles and clawed my way to within 20m of the leader (didn't know that at the time) and stayed behind him for maybe half a mile then the tank ran dry around 25. Pace dropped of precipitously and when I hit the 4 mile downwind homestretch first was no where in sight. Lots of walking breaks ensued even though it was warmer to run, I just didn't have any left. Settled for 4th place in 5:51.
Quite happy with effort since my longest run of late is 20 miles and I was in quality race mode from 15-24 when the wheels came off.
8 PM
Note
post-mortem thoughts
- not enough room in my shoes for feet and 1+ tablespoons of sand - no blisters, but some bruised toenails
- core workouts seem to be productive - focused on erect posture and short stride, high turnover in my mile 15-24 aggressive running phase - felt real strong. form went to hell when I tanked. Short strides also much more effective in loose sand - less slippage, better forward momentum.
- hot water in bottles in cooler meant I could refill w/ warm beverage (spiced cider & nuun). went down easy with no sloshing even when drinking 24 oz at a time. however waiting for nuun to dissolve was a time killer in transition as I was not taking bottles with me but drinking them at car. need to plan/fill two bottles ahead and keep them in warmer
- overmitts toasty on cold runs but can't handle bottles well hence I ran without on second half - ok for 5 mile loop, no good for 10 mile - needed something more when I bonked, though I don't think it would have improved my final 6 miles any
- not enough room in my shoes for feet and 1+ tablespoons of sand - no blisters, but some bruised toenails
- core workouts seem to be productive - focused on erect posture and short stride, high turnover in my mile 15-24 aggressive running phase - felt real strong. form went to hell when I tanked. Short strides also much more effective in loose sand - less slippage, better forward momentum.
- hot water in bottles in cooler meant I could refill w/ warm beverage (spiced cider & nuun). went down easy with no sloshing even when drinking 24 oz at a time. however waiting for nuun to dissolve was a time killer in transition as I was not taking bottles with me but drinking them at car. need to plan/fill two bottles ahead and keep them in warmer
- overmitts toasty on cold runs but can't handle bottles well hence I ran without on second half - ok for 5 mile loop, no good for 10 mile - needed something more when I bonked, though I don't think it would have improved my final 6 miles any
Friday Feb 5, 2010 #
5 AM
Note
rhr:47 slept:8.25 weight:76.7kg (rest day)
9 PM
Core 15:00 [1]
mostly stretches of the glute area tonight - not so many planks
Thursday Feb 4, 2010 #
6 AM
Note
rhr:45 slept:8.0 weight:77.6kg
10 AM
Run - Trail long (Sampson's Pebble) 3:00:00 [2] 22.1 km (8:09 / km) +350m 7:33 / km
shoes: Roclite 312gtx
Mapping up at Treasure Valley Scout Camp in Rutland, MA - just trying to get a rudimentary map for a scout training I'm doing in a couple weeks - so basically a trail run with the GPS/Hat combo and a USGS derived base in hand. Marked a couple really big and obvious features I'll use for the exercise, but a lot of stuff left unmapped - especially smaller contour details and point features. Not a ton of rock on this map, but what is out there tends to be 2m or better. Being a scout camp, lots of small buildings (latrines) that don't show on the photo-quads so mapped those in as well. High 20's and sunny but felt pretty brisk most of the time. Glutes feeling a bit sore toward the end, but most of the trails were unbroken and probably a 12" base - though the lower part is pretty firm, there would be occasional posties... Going to be stretching the legs out good later on.
Tuesday Feb 2, 2010 #
5 AM
Run - Road hills (Happy Hills) 1:00:06 [3] 12.0 km (5:01 / km)
rhr:47 slept:5.5 weight:77.6kg shoes: Roclite 312gtx
Met Scott & Bruce for the Tuesday morning ritual.. They aren't getting any easier, but they are getting faster - 19:24, 19:32, 19:32. Looks like we're stepping it up to 4 repeats starting next week.
Monday Feb 1, 2010 #
5 AM
Note
rhr:48 slept:7.5 weight:76.2kg
10 PM
Core 15:00 [1]
Bike - Recumbent (mag trainer) 30:00 [3] 10.0 mi (3:00 / mi)
shoes: Slipstream