Training Log Archive: cmorseIn the 30 days ending Jun 30, 2012:
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Saturday Jun 30, 2012 #
5 AM
Note
rhr:49 slept:3.0 (sick)
slept like crap, but thankfully the acute phase appears largely over. And it's going to be a hot one today so time to reset my routine, since I'll likely be laying low later on. May even venture a walk to get my legs moving again.
7 AM
Hiking (Lake/Eaton/Brown's Bridge) 1:13:05 [3] 7.64 km (9:34 / km) +75m 9:07 / km
Brisk walk to the lake, then up Eaton, back to Brown's Bridge and home. FDF's out, almost went home for blue hat supplies, but toughed it out - only one bit, but dispatched dozens manually. Nice to get out.
9 PM
Note
weight:78.5kg
Feel quite good, all things considered. Got quite a bit done today, though nothing overly exertional. Now the big question is will I fall asleep easily AND stay asleep for a normal nights rest.
Friday Jun 29, 2012 #
6 AM
Note
rhr:49 (sick)
Thursday Jun 28, 2012 #
7 AM
Note
rhr:49 slept:4.0 (sick)
4 hours of sleep is being generous. Don't think I got more than 20 minutes in a single bout. Man this sucks...
Tuesday Jun 26, 2012 #
5 AM
Note
rhr:50 slept:4.0 (sick)
Monday Jun 25, 2012 #
5 AM
Note
rhr:40 slept:7.5 (injured)
9 PM
Note
Another goose egg. Intended to get out for an extended powerwalk at work, but kept getting these rolling storms coming through. And then just plain ran out of evening. Did borrow a foam roller from Bruce & got the lowdown on some PT exercises he used with ITBS before WS a couple years ago. Will give it a try.
Sunday Jun 24, 2012 #
6 AM
Note
rhr:43 slept:8.0
7 AM
Run - Trail long (Hop River) 1:09:45 [3] 12.0 km (5:49 / km) +75m 5:38 / km
shoes: 212 X-Talon 2012
Wanted to get out for a couple hours, but stuck with the rail trail to avoid the risk of tweaking my calf, which, although it feels fine, could be prone to abuse.
Ran with full rogaine pack - multiple full water bottles, food, jacket, lights, water pump. Felt ok, but certainly changes the running form. Ran out about an hour, then decided to power walk back, not so much because I didn't feel like running, but wanted to assess my speed and how I felt with an aggressive prolonged walking period rather than a walk/run strategy. Looks like fast walking on good surfaces is just shy of 4mph.
Definitely not overheating as much, reduced sweating, probably reduced GI issues - better able to hydrate and eat on the move. Also, my current ITB flareup noticeable when running, but not when walking. I think serious powerwalking with minimal stops will be the strategy for the first 18 hours at Pharsalia..
Ran with full rogaine pack - multiple full water bottles, food, jacket, lights, water pump. Felt ok, but certainly changes the running form. Ran out about an hour, then decided to power walk back, not so much because I didn't feel like running, but wanted to assess my speed and how I felt with an aggressive prolonged walking period rather than a walk/run strategy. Looks like fast walking on good surfaces is just shy of 4mph.
Definitely not overheating as much, reduced sweating, probably reduced GI issues - better able to hydrate and eat on the move. Also, my current ITB flareup noticeable when running, but not when walking. I think serious powerwalking with minimal stops will be the strategy for the first 18 hours at Pharsalia..
Hiking (Hop River) 57:00 [3] 6.0 km (9:30 / km) +25m 9:18 / km
shoes: 212 X-Talon 2012
Breaking the fast-packing portion of long 'run' to hiking instead
Saturday Jun 23, 2012 #
9 AM
Note
slept:8.5 (injured)
Lost power last night, still out this AM so skipped the AM run as there wouldn't be a shower. Power back as of 8am so will shoot for an afternoon jaunt. Calf feels fine.
9 PM
Note
never managed to get out. Will shoot for a long morning run instead....
Friday Jun 22, 2012 #
5 AM
Note
rhr:45 slept:8.0 (injured) (rest day)
calf feels pretty good but will give it another day off...
Thursday Jun 21, 2012 #
5 AM
Note
rhr:44 slept:7.0 (injured) (rest day)
mild R calf strain, no running today
Wednesday Jun 20, 2012 #
4 AM
Note
rhr:44 slept:7.5
6 PM
Run - Trail warm up/down 5:00 [1] 0.5 km (10:00 / km)
shoes: 212 X-Talon 2012
Run - Trail race 16:27 3.7 km (4:27 / km)
shoes: 212 X-Talon 2012
Warm night, mid 90's, heat index low 100's at race time but a light breeze made it bearable. Lots of Striders in attendance and even a good WCOC shirt showing (Hayden, JHen & me).
Didn't really sprint off the line, but had a good position and wound up turning the corner by the wall in first place anyway, settled in to a comfortable stride down the mown field path, not pushing really hard, but not being passed by anyone either. Thinking as I'm going that I really shouldn't be out in front of this race. Sure enough as we start to climb back up from the lower field a young guy goes by me, followed closely by Aaron Flamino and I'm thinking Brett has to be somewhere right behind me at this point and sure enough he goes by me as well.
Felt strong up the hill but not strong enough to stay with that crowd so settled into a good rhythm in 4th place with a pretty good stream of folks just behind me. Around the field and down into the woods feeling pretty good as a lot of the young fast guys behind me didn't look to be experienced in technical downhilling so opened a little gap.
However going over a stonewall while turning to the left my R leg got hyper-extended and I could feel a good pull in my hamstring but runnable and made it down to the turnaround still in 4th place but as soon as the course started back up the hill I could really feel it in my calf and was forced to back off the pace. Had to let a dozen or so folks go my me on my climb back up to the fields and no way to stay with them without risking more damage. Did manage to regain a few spots back on the flattish crossing of the upper field to finish in 14th overall, 2nd M50 so this week is good for 4 points. The really fast guys are still down in M40 so hopefully I run the rest of the series healthy. A fine night to be out.
Didn't really sprint off the line, but had a good position and wound up turning the corner by the wall in first place anyway, settled in to a comfortable stride down the mown field path, not pushing really hard, but not being passed by anyone either. Thinking as I'm going that I really shouldn't be out in front of this race. Sure enough as we start to climb back up from the lower field a young guy goes by me, followed closely by Aaron Flamino and I'm thinking Brett has to be somewhere right behind me at this point and sure enough he goes by me as well.
Felt strong up the hill but not strong enough to stay with that crowd so settled into a good rhythm in 4th place with a pretty good stream of folks just behind me. Around the field and down into the woods feeling pretty good as a lot of the young fast guys behind me didn't look to be experienced in technical downhilling so opened a little gap.
However going over a stonewall while turning to the left my R leg got hyper-extended and I could feel a good pull in my hamstring but runnable and made it down to the turnaround still in 4th place but as soon as the course started back up the hill I could really feel it in my calf and was forced to back off the pace. Had to let a dozen or so folks go my me on my climb back up to the fields and no way to stay with them without risking more damage. Did manage to regain a few spots back on the flattish crossing of the upper field to finish in 14th overall, 2nd M50 so this week is good for 4 points. The really fast guys are still down in M40 so hopefully I run the rest of the series healthy. A fine night to be out.
With the heat, I advised Hayden to go out conservatively (in the 1 mile race) and save something for the climb and finish sprint. I think he went out a little too conservatively as he got beat out by a 4 year old from Ellen's preschool class, but the kid has really good genes (his dad won tonight and also won the race on Sunday). Hayden settled for 8th overall, but will be back for more.
Results
Tuesday Jun 19, 2012 #
4 AM
Note
rhr:49 slept:7.0
5 AM
Run - Trail long (Case Mountain) 1:15:00 [3] 13.0 km (5:46 / km) +275m 5:13 / km
shoes: 340 ORoc 2010
Morning run with John & Dave. Pretty brisk pace out to the powerline, where I faded a bit and had a solo run back via blue & red trails. For some reason the GPS didn't run (may have double hit the start button as the timer read 0:00:2 when I finished. Todays route was slightly longer than last weeks with a minor alternate at the beginning and the time is estimated also. Felt good and ran well at beginning and end. The middle was good too, I just couldn't stay with them...
1 PM
Note
slept:2.0
7 PM
Run - Trail (Crandalls) 50:53 [3] 7.1 km (7:10 / km) +225m 6:11 / km
shoes: 212 X-Talon 2012
easy wanderings... feeling pretty crappy
Monday Jun 18, 2012 #
2 PM
Run - Road (Hare & Lake) 53:44 [3] 9.53 km (5:38 / km) +150m 5:14 / km
Easy afternoon run - mostly dirt road, a bit of trail & offtrail coming down powerlines to end of lake. Knee still a bit achy, but not really feeling like ITB. Been kind of tired lately too - perhaps a Lyme flareup, will check w/ doc.
Sunday Jun 17, 2012 #
6 AM
Note
rhr:49 slept:5.0
tired this AM, not back in from work until after midnight.
7 AM
Run - Trail race (Summer Solstice 5m) 38:50 [5] 8.95 km (4:20 / km)
shoes: 212 X-Talon 2012
Another gorgeous day, larger field for the second running of this race 200+ in the 5 mile, probably about the same in the 5k - simultaneous start with 5k runners breaking off at 500m or so. Lots of Striders & friends in attendance.
Settled into 5th spot hitting the singletrack, with 4 leaders quickly moving ahead and the pack spreading out on the early rolling hills. Strong & steady, still in 5th through the 2 mile split (5k had rejoined) then chest got a little tight and let a few folks go by over the next mile. Picked it back up over the final mile including going by a fast looking HS XC kid who I expected would smoke me on the final, downhill paved finish but I held him off to finish in 13th place, shaving 26sec off last years time (which was good for 5th last year). Lots of fast young ones out there today though, but Brett Stoeffler smoked them all winning the 5.5 mile race with a 6:08 average pace. But I snagged the M50+ age group win again...
Results
Settled into 5th spot hitting the singletrack, with 4 leaders quickly moving ahead and the pack spreading out on the early rolling hills. Strong & steady, still in 5th through the 2 mile split (5k had rejoined) then chest got a little tight and let a few folks go by over the next mile. Picked it back up over the final mile including going by a fast looking HS XC kid who I expected would smoke me on the final, downhill paved finish but I held him off to finish in 13th place, shaving 26sec off last years time (which was good for 5th last year). Lots of fast young ones out there today though, but Brett Stoeffler smoked them all winning the 5.5 mile race with a 6:08 average pace. But I snagged the M50+ age group win again...
Results
Run - Trail warm up/down (Gay City) 15:00 [3] 2.5 km (6:00 / km)
shoes: 212 X-Talon 2012
Fairly brisk run to outhouses in front field to avoid the lines at main area. Then a brisk trail run back to the start to assess how I felt and my agility on the rocky trails. Felt good despite little sleep, little food yesterday and a high RHR this AM...
3 PM
Longsword 20:00 [1]
Nice afternoon, decided to do some more drills, but for some strange reason my legs are really tired and I lost enthusiasm for it after a short time..
Saturday Jun 16, 2012 #
6 AM
Note
rhr:41 slept:8.0
7 AM
Run - Trail (Sampler) 38:51 [3] 5.7 km (6:49 / km) +100m 6:16 / km
shoes: 340 ORoc 2010
Easy social run with Dave, Dave, Brad & Ginny. Bruce M also at forest and Regina running assault course as well. Noticeable ITB in left knee, not really bothersome but will do some stretches. Others went longer but I elected to play it safe.
11 AM
Longsword 18:00 [1]
Core (ITB Stretches) 5:00 [1]
Friday Jun 15, 2012 #
5 AM
Note
rhr:47 slept:7.0 (rest day)
knee still funky, another day to be safe, will try running on it Saturday
Thursday Jun 14, 2012 #
5 AM
Note
(rest day)
L knee complaining a bit - not sure what to make of it, sort of ITBish. Will rest today, see what Friday brings..
Wednesday Jun 13, 2012 #
4 AM
Note
rhr:44 slept:7.5
5 AM
Run - Trail long (Case Mountain) 1:22:39 [3] 12.1 km (6:50 / km) +280m 6:07 / km
shoes: 340 ORoc 2010
Steady rain - met up with John A, Dave M, and John C (new to group) for a good workout in the mud. Most trailbeds under water so a lot of sloshing and/or running to the sides and rockhopping. John A & Dave went a bit longer, John C & I cut over the red trail to shorten things up a bit. Had intended to put in my 7-8 hill intervals into todays workout, but just dodging puddles and streams was enough of a workout that I didn't feel terribly compelled to add hill intervals to the mix. John & I did crank the last couple minutes to the parking area at a good clip though.
6 PM
Run - Trail race (Summer Sizzler 5k) 21:03 [5] 5.12 km (4:07 / km) +70m 3:51 / km
shoes: 212 X-Talon 2012
Anna doing homework tonight, so no swords. So I slipped off to Springfield to run the 5k. Met up with Dave Merkt, Dave Sutherland and Vicki for the weekly jaunt in the woods. Good race, 4th overall, 1st old dude, shaved 3s off my course PR but missed nailing my predicted time of 21 minutes - close enough to win bragging rights for being closest though. Was supposed to do some hill repeats today - I wonder if I can count this as 5 repeats at race pace with no recovery? Nah, probably not. Good speed training nonetheless.
Results
Results
Run - Road warm up/down (Forest Park) 20:00 [2] 2.0 km (10:00 / km)
shoes: 212 X-Talon 2012
to/from race venue
9 PM
Note
outside of L knee a bit achy before bed. Will skip running on it tomorrow. Two solid runs today must be too much for it.
Tuesday Jun 12, 2012 #
5 AM
Note
rhr:43 slept:7.0
5 PM
Run - Road (Crandalls) 10:00 [1] 1.0 km (10:00 / km)
Had to run over to the other parking area while the kids were canoeing at scouts. Street clothes & Keens, not really exerting but good to move the legs. Short at workand busy evening so no opportunity for a real workout
Monday Jun 11, 2012 #
5 AM
Note
rhr:53 slept:7.5
HR up, good day to take it easy...
Sunday Jun 10, 2012 #
7 AM
Run - Trail long (Nipmuck) 1:50:28 [3] 14.4 km (7:40 / km) +300m 6:57 / km
shoes: 340 ORoc 2010
Nipmuck training run with Ken & Michelle. Perry Hill Rd down to Mason Rd and back. Respectable pace - not dogging it, but not pushing either. Legs feeling yesterday's run by the end.
7 PM
Note
legs (& everything else) pretty tired this evening. Not sure if it's the two longer runs, or two long, hot days on my feet in the greenhouse. I'm guessing a combo, but we'll see how I feel in the AM
Saturday Jun 9, 2012 #
7 AM
Run - Trail long (Hop River Trail) 2:24:52 [3] 24.5 km (5:55 / km)
rhr:47 slept:7.5 shoes: 340 ORoc 2010
Easy solo jaunt from Shoddy Mill Rd southeast to the end of the usable section of trail near Willimantic. Have never been down past the 7-11 before. Nice enough stretch - some pretty smooth, other parts a lot of ballast gravel so tough on the feet after a while. But nice to get a long one in. Need to remember the headphones next time - a little music would have made the time go a little faster...
Friday Jun 8, 2012 #
5 AM
Note
rhr:47 slept:7.0
6 PM
Note
(rest day)
Don't really need a rest day - but looks unlikely I'll get out today unless I go swing the swords around the backyard later (a distinct possibility - maybe I can go hunting wabbits..).
New training cycle starts tomorrow - time to get serious again... Speed work during the week, start adding the weekend long runs back into the plan...
New training cycle starts tomorrow - time to get serious again... Speed work during the week, start adding the weekend long runs back into the plan...
Thursday Jun 7, 2012 #
4 AM
Note
rhr:46 slept:7.5
5 AM
Run - Trail intervals (Mansfield Hollow) 1:11:20 11.3 km (6:19 / km) +200m 5:48 / km
shoes: 340 ORoc 2010
Morning run with Ken at Mansfield Hollow. Did (2) fartlek intervals on the flatter sections of dike (non paved ones) and then over to the school for some field intervals. Loop around 2 of the 3 ballfields worked out to 410m so actually managed to get 4x400m in today on good surface. First two were really steeplechase intervals as they involved jumping over a couple sections of low fence, the latter two we ran outside the fence which added a little distance, but we abbreviated the loop accordingly so that it should still be pretty damn close to 400m.
85
84
82
81
Then a couple more fartlek trail intervals and a mile or so cooldown in twisty, but flat, pinelands before calling it a day. These intervals seem much more enjoyable than the track so will probably do my speedwork here even though the exact distance may be off +/- a couple meters. I measured the distance with GPS on a couple of the recovery loops and also pace counted them - 400 seems pretty close.
85
84
82
81
Then a couple more fartlek trail intervals and a mile or so cooldown in twisty, but flat, pinelands before calling it a day. These intervals seem much more enjoyable than the track so will probably do my speedwork here even though the exact distance may be off +/- a couple meters. I measured the distance with GPS on a couple of the recovery loops and also pace counted them - 400 seems pretty close.
Wednesday Jun 6, 2012 #
4 AM
Note
rhr:44 slept:6.0
5 AM
Run - Trail long (Case Mountain) 1:54:59 [3] 17.0 km (6:46 / km) +500m 5:54 / km
shoes: 340 ORoc 2010
Run w/ John, Tony & Hector though we lost Hector pretty early. Felt good, but tiring noticeably at the end. Paused for a couple phone calls during 2nd half of run. Wet leaves overhead, so GPS accuracy quite questionable.
6 PM
Note
Anna working a school project so we didn't get to swords tonight. Should have gone out and practiced anyway, but thunderstorm rolled in and scratched those plans.
Tuesday Jun 5, 2012 #
5 AM
Note
rhr:50 slept:5.0
Monday Jun 4, 2012 #
5 AM
Note
rhr:47 slept:5.5
Monday already?