Training Log Archive: cmorseIn the 30 days ending Nov 30, 2008:
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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 Nov 30, 2008 #
Run - Mixed (Trolley Line) 1:05:54 [3] 12.5 km (5:16 / km) +125m 5:01 / km
(sick) shoes: Adidas Response Trail 14
Out the door for a longish run in a sleet/snow mix. Had planned to run over to Belding but got down the trail to Rt 74 and my legs didn't really feel up to it, so turned around and headed back. At least I got an hours worth in...
Note
End of the first full month sans caffiene and substantially reduced refined sugars as part of my dietary changes to help my body get rid of the lingering lyme symptoms. Eating quite a bit more whole grains and legumes as well as a much wider variety of fruits and vegetables. Probably not a lot more total volume of fruits and veggies, but trying to work small amounts of as many things as possible into the daily diet to broaden the number of different antioxidants I'm exposing myself to. Even started 'snacking' on more of the produce in the greenhouse at work. Freshly harvested bananas were delicious last week, yellow strawberry guava's smelled wonderful, but didn't really do it for me when blended into a smoothie. Carambola's (star fruit) should be ripening up in the next week or so.
Sorry J-J - no jaboticabas at the moment.
Sorry J-J - no jaboticabas at the moment.
Saturday Nov 29, 2008 #
Run - Treadmill (Treadmill) 1:00:40 10.5 km (5:47 / km)
slept:8.0 weight:78.5kg (sick) shoes: NB 474
thought about running in the woods this AM, but figured I'd avoid the hunters, thought about a road run, but figured I wouldn't put in an hour, so opted to hit the gym before attending to some cat sitting duties and grocery shopping.
pretty sedate pace for the most part, tossed in 5 minutes at 9mph at 40 minutes in, 90sec recovery, then 2.5 minutes at 9.5mph
legs a bit tight from Manchester, but not overly so... No sign of the left foot soreness I felt on Wed & Thu
pretty sedate pace for the most part, tossed in 5 minutes at 9mph at 40 minutes in, 90sec recovery, then 2.5 minutes at 9.5mph
legs a bit tight from Manchester, but not overly so... No sign of the left foot soreness I felt on Wed & Thu
Friday Nov 28, 2008 #
Run - Road (Dougs) 17:24 [3] 3.34 km (5:13 / km) +50m 4:51 / km
slept:8.5 (sick) shoes: Adidas Response Trail 14
Dropped van off for service at 8am, ran back home. Not as stiff as I expected..
Thursday Nov 27, 2008 #
Run - Road race 31:58 [5] 7.69 km (4:09 / km)
slept:7.0 (sick) shoes: Adidas Response Trail 14
Nice day for running, sunny, 40ish. Thanks to George I had a card for the 35-40 block - got lined up early so once the fences came down I was only about 20 yards from the start - perhaps 8 seconds or so.
Slow to the corner of Hartford Road as numerous people who hadn't lined up jumped onto the race course and kept running across my path, but stayed to the outside and found open ground once around the corner. Caught up to Lyn on my way to the first mile marker - 6:39
Felt pretty good on the hill, but held it back a bit, passed Deb Livingston at the corner onto Porter Street (but she was running on 'slow' legs having completed her first 100 miler 10 days prior) - 7:24
Concentrated on opening up my stride on the downhill - going faster, but not increasing turnover. Felt good but not used to running with a more open stride. - 6:20
Lost a little stream a little ways past the 3 mile mark - just tried to maintain steady breathing and an even stride. - 6:40
Reached the 4 mile mark and realized sub 35 was in the bag unless I really fell apart so started doing some mental math and figured if I pushed a little harder I might stand a chance of breaking 32 minutes. Watched the official clock tick past 32 minutes but realized I had started about 8 seconds back so gave it a last little kick to cross the line in 31:58 (4:50 split)
Walked around a bit and saw Lyn, Ken Sr. and Curly then walked back out to the 4 mile mark to wait and watch for Ellen and her sisters (walking the course). You don't really appreciate just how many people 10,000 really is until you are walking back against the flow and realize just how many people just keep coming and coming. Waited at the 4 mile mark for about a half hour but must have missed them in the throngs so headed back to the car where they showed up a few minutes later - they apparently shaved 8 minutes off their PR training time once you factored in the fact that they crossed the starting line more than 10 minutes after the gun went off...
Thanks again for the seeding card George!!
Slow to the corner of Hartford Road as numerous people who hadn't lined up jumped onto the race course and kept running across my path, but stayed to the outside and found open ground once around the corner. Caught up to Lyn on my way to the first mile marker - 6:39
Felt pretty good on the hill, but held it back a bit, passed Deb Livingston at the corner onto Porter Street (but she was running on 'slow' legs having completed her first 100 miler 10 days prior) - 7:24
Concentrated on opening up my stride on the downhill - going faster, but not increasing turnover. Felt good but not used to running with a more open stride. - 6:20
Lost a little stream a little ways past the 3 mile mark - just tried to maintain steady breathing and an even stride. - 6:40
Reached the 4 mile mark and realized sub 35 was in the bag unless I really fell apart so started doing some mental math and figured if I pushed a little harder I might stand a chance of breaking 32 minutes. Watched the official clock tick past 32 minutes but realized I had started about 8 seconds back so gave it a last little kick to cross the line in 31:58 (4:50 split)
Walked around a bit and saw Lyn, Ken Sr. and Curly then walked back out to the 4 mile mark to wait and watch for Ellen and her sisters (walking the course). You don't really appreciate just how many people 10,000 really is until you are walking back against the flow and realize just how many people just keep coming and coming. Waited at the 4 mile mark for about a half hour but must have missed them in the throngs so headed back to the car where they showed up a few minutes later - they apparently shaved 8 minutes off their PR training time once you factored in the fact that they crossed the starting line more than 10 minutes after the gun went off...
Thanks again for the seeding card George!!
Wednesday Nov 26, 2008 #
Run - Treadmill (Treadmill) 50:40 8.5 km (5:58 / km)
ahr:99 max:102 slept:7.0 weight:78kg (sick) shoes: NB 474
Another stop at the gym. Wanted to keep it easy so opted for 5 miles at a 9:13 pace with no incline, then 500m walking to cool down. Heart rate stayed just under 100 for the run, dropping to around 80 after the cooldown.
During the first 10 minutes or so had a soreness on the outside of my left foot - went away after that, but now reappearing as I walk around at work - though I'm wearing different shoes.
During the first 10 minutes or so had a soreness on the outside of my left foot - went away after that, but now reappearing as I walk around at work - though I'm wearing different shoes.
Tuesday Nov 25, 2008 #
Run - Treadmill (Treadmill) 59:02 11.25 km (5:15 / km) +125m 4:58 / km
ahr:104 max:148 weight:78.9kg (sick) shoes: NB 474
Going to try out the new Cardio Express in Tolland to see if I can't exercise a little more regularly (They're open 24 hours during the workweek). Boring as hell, but my options for running in daylight are very limited these days, and I don't want to run roads in the dark.
Need to dig out my heart rate monitor chest strap to see if it works with the machines. Using the grip monitors is a pain and doesn't give you an average. Average above is my heart rate halfway through my 10 minute cooldown portion of the run.
Nice to get to work before 7 and know I've at least gotten a workout out of the way - if I get a chance to get out on trails it will be a bonus.
Need to dig out my heart rate monitor chest strap to see if it works with the machines. Using the grip monitors is a pain and doesn't give you an average. Average above is my heart rate halfway through my 10 minute cooldown portion of the run.
Nice to get to work before 7 and know I've at least gotten a workout out of the way - if I get a chance to get out on trails it will be a bonus.
Saturday Nov 22, 2008 #
Run - Road (Chipmunk Chase) 22:45 [3] 5.0 km (4:33 / km)
slept:8.0 (sick) shoes: NB 474
Happy Feet fun run at CNC Software. 1km paved loop fitness trail. I (again) chosen to be lead chipmunk to lead the kids around. After the first loop, picked up the pace a bit and ran 4 more loops. Probably half the kids (and parents) stopped after one loop, others ran additional loops.
Nice brisk morning to be out - 18F, sunny and breezy. Dug out my winter running hat and gloves so all was comfy for running.
Nice brisk morning to be out - 18F, sunny and breezy. Dug out my winter running hat and gloves so all was comfy for running.
Thursday Nov 20, 2008 #
Run - Trail (Happy Feet) 15:00 [2] 1.5 km (10:00 / km)
(sick) shoes: Adidas Response Trail 14
Hayden's running club - wasn't really dressed for it so not really much running, but a brisk trail walk and some running games on the field.
Tuesday Nov 18, 2008 #
Run - Trail (Crandalls) 30:10 [3] 5.0 km (6:02 / km) +150m 5:15 / km
slept:8.0 weight:77.1kg (sick) shoes: NB 474
CW Jaunt around Crandalls - felt sluggish the entire way, pushed the last couple of minutes but not much in the tank for that. A little off trail due to missing the rather obscured by leaves trails and junctions.
Monday Nov 17, 2008 #
Note
slept:8.0 (sick)
Run - Road (SLR) 9:10 [1] 1.6 km (5:44 / km)
(sick) shoes: Adidas Response Trail 14
Timed mile with Jackson after school - no warmup - just trying to do a steady pace. 805m down the road (by GPS), then turn around and up the gentle slope back home.
He had been stressed out about 'failing' PE because he hadn't been able to do 9:45 for the mile at school. I knew he could, so we set out to run an even pace and prove it.
He had been stressed out about 'failing' PE because he hadn't been able to do 9:45 for the mile at school. I knew he could, so we set out to run an even pace and prove it.
Sunday Nov 16, 2008 #
Event: NEOC - Gay City
Orienteering (Gay City Yellow) 54:30 [2] *** 3.4 km (16:02 / km)
(sick) shoes: Jalas Champion
Yellow course with Hayden - longish, but pretty easy control placements. Hayden getting tired toward the end.
Orienteering (Gay City Red) 54:01 [4] *** 6.7 km (8:04 / km) +120m 7:24 / km
spiked:14/15c (sick) shoes: Jalas Champion
Red course - sans compass since Jim was giving me a hard time at the start about using it, so I put it on my left thumb where it wouldn't get in the way. Pretty decent effort all the way around, but definitely walking the hills and rocky bits. A couple of minor hesitations in the circle to locate the bag proper, but not more than a minute total. Found myself tending to drift left of my intended line in some areas without the compass, but able to correct from map familiarity without noticeable time loss.
NEOC rounds results to whole minutes, but I beat Tim Parsons by about 18 seconds and when I left was 2nd to Carl Underwood who was listed at 53 minutes - but in the vagaries of NEOC results, that might have been only a few seconds behind Carl.
A fine run to wind up my O season as it doesn't look likely I'll make it to any of the remaining events of the season...
NEOC rounds results to whole minutes, but I beat Tim Parsons by about 18 seconds and when I left was 2nd to Carl Underwood who was listed at 53 minutes - but in the vagaries of NEOC results, that might have been only a few seconds behind Carl.
A fine run to wind up my O season as it doesn't look likely I'll make it to any of the remaining events of the season...
Saturday Nov 15, 2008 #
Run - Road (Hare 5k) 22:41 [3] 5.0 km (4:32 / km)
rhr:43 slept:8.0 weight:77.1kg (sick) shoes: NB 474
Early AM run down the dirt road in a steady rain - at least it was moderately mild - 55ish.... Nothing special, but felt good to have gotten a run in.
Friday Nov 14, 2008 #
Run - Trail (Weigold / Tobiasson) 49:18 [3] 7.68 km (6:25 / km) +205m 5:40 / km
slept:8.0 weight:77.1kg (sick) shoes: NB 474
On the way home from work, warm, very humid - overdressed. Up into Weigold, then 3x Tobiasson loops CW, then out. Was going to do a fourth, but wasn't sure of time - should have done it. First loop was sluggish, dropped the longsleeve shirt after that and the 2nd was much better, 3rd loop was quite nice. Should have skipped the tights too.
Tuesday Nov 11, 2008 #
Hiking (Laurel Marsh) 45:00 [1] 2.5 km (18:00 / km)
(sick) shoes: NB 474
Short family hike around Laurel Marsh in Manchester. Got a late start so just a short jaunt before heading back and going to see City of Ember with the kids. Pretty decent movie, but quite a few departures from the book which we've all either read and/or listened to on tape.
Sunday Nov 9, 2008 #
Event: WCOC Brooksvale meet
Orienteering (Brooksvale White) 30:23 [3] *** 1.8 km (16:53 / km) +50m 14:49 / km
spiked:10/10c rhr:66 (sick) shoes: Jalas Champion
White course with Hayden. Took time to discuss each leg at the start of each leg, looking at features on map, then running the leg cleanly. Ran quite fast on almost all the legs, I think it won't be long and he'll be beating Jackson (and Jackson won't be happy about it).
Orienteering race (Brooksvale Green) 46:59 [4] *** 5.4 km (8:42 / km) +100m 7:58 / km
spiked:8/11c (sick) shoes: Jalas Champion
Opted for green course since I had already done a couple km with Hayden, and he wanted to ride the adjacent rail trail afterwards, and we had to be home by 2 so Ellen could go walk the Manchester course with her sisters - so green was a good choice.
Good energy and flow throughout the course, went left of the hill to #1 and taking the trail all the way up might have been faster, not sure. Veered left of line to #2 to avoid green, then cut over across top of hill. Solid on 3 & 4, took trail to #5 but a lot of brambles just before control - hit it solidly, but slow approaching through crap. Missed #6 slightly W misreading contours of hilltop, probably lost 20s correcting. Spiked the next 3, then slow going through unpleasant terrain to 11, but hit it cleanly pretty much on straight line.
No finish circle and no line leaving #11, so just ran down to the open fields and ran hard in familiar terrain (had been there with Hayden) so a good run in, trail more direct but probably would have involved hesitations to make sure each junction was checked off accordingly - some trails rather vague in the woods.
Good energy and flow throughout the course, went left of the hill to #1 and taking the trail all the way up might have been faster, not sure. Veered left of line to #2 to avoid green, then cut over across top of hill. Solid on 3 & 4, took trail to #5 but a lot of brambles just before control - hit it solidly, but slow approaching through crap. Missed #6 slightly W misreading contours of hilltop, probably lost 20s correcting. Spiked the next 3, then slow going through unpleasant terrain to 11, but hit it cleanly pretty much on straight line.
No finish circle and no line leaving #11, so just ran down to the open fields and ran hard in familiar terrain (had been there with Hayden) so a good run in, trail more direct but probably would have involved hesitations to make sure each junction was checked off accordingly - some trails rather vague in the woods.
Run - Mixed (Farmington Canal Trail) 32:30 [4] 6.6 km (4:55 / km) +18m 4:51 / km
(sick) shoes: NB 474
Immediately went across the street and ran along the canal trail while Hayden rode his bike - would have liked to ride mine, but the bike rack mount is broken on the van - need to figure out another bike toting option. Since we were tight on time, rode/ran 15 minutes, then stopped for a quick snack, then ran back - not quite as briskly as going out.
Saturday Nov 8, 2008 #
Note
rhr:56 slept:7.5 (sick)
registered for Manchester....
pecs sore - presumably from the pushups yesterday...
pecs sore - presumably from the pushups yesterday...
Friday Nov 7, 2008 #
Run - Mixed (Lake & Shafran) 1:10:00 [3] 13.3 km (5:16 / km) +110m 5:03 / km
slept:8.0 (sick) shoes: NB 474
Dirt road to lake, rockville trolley trail to Rt 30, then back with detour along shore, up Eaton, trails back through Shafran. Overcast 60F - felt good to get out for a legitimate length run. Listened to a podcast - Zen & Triathalon - not that I'm planning on a tri, but had some thoughts on low GI carb diet.
another thing he mentioned about his training that running only works his lower body, so every mile he stops and does 10 pushups. I can't do pushups for squat, but I decided I'd give it a try, though I only did 5 pushups, I did them every km from 6km on.. Interesting concept, I'll try it on the next few runs and see if it helps.
another thing he mentioned about his training that running only works his lower body, so every mile he stops and does 10 pushups. I can't do pushups for squat, but I decided I'd give it a try, though I only did 5 pushups, I did them every km from 6km on.. Interesting concept, I'll try it on the next few runs and see if it helps.
Core (pushups) 1:10 [3]
7x5 pushups - 5 every kilometer from 6km on.
Thursday Nov 6, 2008 #
Note
(sick)
finally saw the Lyme specialist today. Spent a good hour with me, discussed a lot of stuff - both traditional western medicine as well as alternative/integrative courses of action. Plenty to think about. Gave me a lab order for something like 20 different blood tests - most pretty esoteric, but she wants to rule out a number of things. Starting up a 3 month course of antibiotics....
Sunday Nov 2, 2008 #
Orienteering race (Huntington Long) 1:21:08 [4] *** 7.5 km (10:49 / km) +100m 10:09 / km
spiked:11/13c (sick) shoes: Jalas Champion
Nice course set by new setters Sandy Schreyer and Ted Lystig. Mostly geared toward bike-O, but with three foot O courses as well. Controls were mostly orangish in difficulty, but plenty of long legs with multiple route choices - trails factored into many of them, but generally much longer than the direct approach - so tough to choose between them sometimes. And most of the direct routes were through really nice woods, only a few patches of laurel to contend with, so the running was totally fine on a gorgeous day - wore my hat when running into the sun, hat off when glare wasn't an issue. Running felt great most of the time, but I lacked the stamina to run up quite a few of the hills, so was reduced to walking on occasion.
Only real 'mistake' was on the long leg from 6 to 7, I got up to the small bike trail, but quickly tired of its twisting nature so tried to short cut one loop and wound up picking up a different trail in light green that I hadn't seen on the map - got maybe 100m down that before realizing it wasn't the intended trail, then stopped to consider whether to back track, or press onward through some laurel - opted to press on, but the choice definitely cost me a few minutes. The last few controls had very good (and seemingly even) choices about which direction to go around the various ponds. My choices were clean, not sure if they were the fastest, but they worked for me...
Only real 'mistake' was on the long leg from 6 to 7, I got up to the small bike trail, but quickly tired of its twisting nature so tried to short cut one loop and wound up picking up a different trail in light green that I hadn't seen on the map - got maybe 100m down that before realizing it wasn't the intended trail, then stopped to consider whether to back track, or press onward through some laurel - opted to press on, but the choice definitely cost me a few minutes. The last few controls had very good (and seemingly even) choices about which direction to go around the various ponds. My choices were clean, not sure if they were the fastest, but they worked for me...
Saturday Nov 1, 2008 #
Core (Lifting) 25:00 [1]
(sick)
Moved another 1600# of stove pellets down into the basement (as well as loading them into the car to begin with). 2 tons stacked away - we're good for the winter now...