Training Log Archive: cmorseIn the 31 days ending Mar 31, 2009:
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Tuesday Mar 31, 2009 #
Run - Trail (Moonlight +) 1:13:00 [3] 11.9 km (6:08 / km) +380m 5:17 / km
shoes: NB 790 {green}
early afternoon run at Soapstone - running a gps track on moonlight course, waypointing trail junctions and exploring some side trails I've never ventured out on. A very nice outing
Monday Mar 30, 2009 #
Hiking (Happy Feet) 30:00 [0]
Happy Feet - short walk in the woods plus running game on the field
Sunday Mar 29, 2009 #
Note
Nothing today, though I felt just fine after yesterdays long run. But decided to stay in and spent most of the day working on a trail running map of Shenipsit. Producing this for the Shenipsit Striders 25th Annual Soapstone Mountain Trail Races coming up in May.
Lots of new trails out there and a number of new NCLT properties now provide trail running opportunities from Soapstone to Main Street in Somers. And I heard at the meeting on Saturday that the final pieces of property are now protected so that all of Bald Mountain in Somers is now fair game as well. So might as well document all these swell running spots for those that don't know the trail systems so well - was well over 30 miles worth last time I checked and there's plenty more now...
I'll post the map here when it gets a little more polished..
Lots of new trails out there and a number of new NCLT properties now provide trail running opportunities from Soapstone to Main Street in Somers. And I heard at the meeting on Saturday that the final pieces of property are now protected so that all of Bald Mountain in Somers is now fair game as well. So might as well document all these swell running spots for those that don't know the trail systems so well - was well over 30 miles worth last time I checked and there's plenty more now...
I'll post the map here when it gets a little more polished..
Saturday Mar 28, 2009 #
Event: Fells Trail Race
Run - Trail long (Rail Trail / Box Mountain) 4:02:00 [3] 43.8 km (5:32 / km) +320m 5:20 / km
shoes: NB 790 {green}
5am start with Bruce, Mark, Scott and Mike Rail trail from Vernon out to 7-11 in Andover - first 11 miles in around 1:30. Then back to Bolton Notch and single track up and about Box Mountain and down to Risley Reservoir, then back over to the Notch. That was about 3:30 into the run and I was beginning to tire - decided to cut the extra single track bit in Valley Falls and head back and try to make the Strider committee meeting at 9:15. Bruce opted to join and we sauntered back - hit marathon distance in 3:52 which is 23 minutes better than my previous Nipmuck marathon PR of 4:15 (never attempted a road marathon, don't really feel the need to). Finished up in fine shape, then bolted off to Somers getting to the meeting about 20 minutes late.
Mountain Dew - Sport Drink of Choice
Click on photo for more photos and video
Issues: Need to increase my carb intake a bit more (felt best in the 45 minutes after my Mtn Dew at 7-11, may need to make that the base of my drop bag strategy), also my salts might be a little light still. No aches and pains to note, but a bit of chafing evident when showering - definitely need to address that little issue. Don't want to run 50 miles with my crotch on fire...
Over 50 miles this week - yikes! - I better chill and not overdo it. Jackson wanted to go for a run this afternoon, but I think I'm run out for today, maybe we'll just go for a walk...
Mountain Dew - Sport Drink of Choice
Click on photo for more photos and video
Issues: Need to increase my carb intake a bit more (felt best in the 45 minutes after my Mtn Dew at 7-11, may need to make that the base of my drop bag strategy), also my salts might be a little light still. No aches and pains to note, but a bit of chafing evident when showering - definitely need to address that little issue. Don't want to run 50 miles with my crotch on fire...
Over 50 miles this week - yikes! - I better chill and not overdo it. Jackson wanted to go for a run this afternoon, but I think I'm run out for today, maybe we'll just go for a walk...
Hiking (Bolton Notch) 40:00 [1] 4.0 km (10:00 / km)
shoes: NB 474
Afternoon walk with Jackson from I-384 tunnel south for 20 minutes, then back. Looks a lot different than it did at 5:30 this AM.
Friday Mar 27, 2009 #
Note
lots of work, lots of errands, no run. going long in the AM.
Thursday Mar 26, 2009 #
Run - Trail (Soapstone South) 1:43:00 [3] 17.0 km (6:04 / km) +420m 5:24 / km
slept:6.0 shoes: NB 790 {green}
Ran trails behind house to Soapstone, ran course N to 3rd waterstop, over ridge to first water stop and back. Stopped at 140 and walked the road home for cooldown (too much, quite chilly by the time I got home)
Hiking warm up/down 21:00 [1] 2.5 km (8:24 / km)
walk along Crystal Lake Rd and Shenipsit Lake Rd to home. Verifying my power walking pace (4 mph)
Wednesday Mar 25, 2009 #
Note
Another one of those days - no where to squeeze a run in edge-wise until late, at which point the motivation is long gone...
Tuesday Mar 24, 2009 #
Note
rhr:60 slept:7.0
Busy day at work, then running a bunch of errands, then over to see Mom who was having minor knee surgery today, its now 9pm and I just plain don't feel like going out for a run. Hopefully tomorrow I'll feel more inspired.
Looks like my long run pals may be going 25-28 on Saturday AM, so I don't think I want to overdo it between now and then.
Looks like my long run pals may be going 25-28 on Saturday AM, so I don't think I want to overdo it between now and then.
Monday Mar 23, 2009 #
Run - Road warm up/down (SLR) 8:00 [3] 1.9 km (4:13 / km)
shoes: NB 474
to/from Shafran
Run - Trail (LoDFP) 28:00 [3] 4.75 km (5:54 / km) +100m 5:20 / km
shoes: NB 474
not much pizazz today, but got out for a bit...
Sunday Mar 22, 2009 #
Event: WCOC Season Opener
Orienteering (Crandalls) 3:00:00 [3] 12.0 km (15:00 / km)
shoes: NB 474
7-9 - Hanging flags for 3 courses in the AM - overcast and damn nippy out.
9-10 - Shooting some footage for CPTV 'All Things Connecicut' show - to air sometime in April
10-1 - WCOC meet - low key, turnout around 25 or so
1-3 - cub scout meet (about 24 kids and parents) all did well
4-5 - retrieving A & W sprints with Jackson.
Home for birthday dinner of baked ziti followed by warm gingerbread and whipped cream - yum...
no real running, but plenty of time in the woods...
I was considering getting my long run in this week by running to/from work - like Ross, but 12 miles each way. But now I'm thinking not so likely, at least not tomorrow.....
9-10 - Shooting some footage for CPTV 'All Things Connecicut' show - to air sometime in April
10-1 - WCOC meet - low key, turnout around 25 or so
1-3 - cub scout meet (about 24 kids and parents) all did well
4-5 - retrieving A & W sprints with Jackson.
Home for birthday dinner of baked ziti followed by warm gingerbread and whipped cream - yum...
no real running, but plenty of time in the woods...
I was considering getting my long run in this week by running to/from work - like Ross, but 12 miles each way. But now I'm thinking not so likely, at least not tomorrow.....
Friday Mar 20, 2009 #
Orienteering (Sprint Test Run) 38:00 [3] 5.94 km (6:24 / km) +200m 5:29 / km
shoes: NB 474
Test running both sprint courses - distance and time includes easy run to start (uphill, though more direct than the route folks will take Sunday) as well as jacket shedding and pee break between the runs. My times were around 15-16 minutes per course and I feel I was moving well, but not pushing the pace excessively. Perhaps Joe, J-Man or Rosstopher can go sub 12 minutes... Final course designs came out around just shy of 2.3 km each.
Although the woods are quite dry, the steeper downhill slopes are still pretty slippery with dry leaves and I barely averted a major face plant in a somewhat rocky area. Straight line down the slope may not always prove to be the fastest route choice...
Although the woods are quite dry, the steeper downhill slopes are still pretty slippery with dry leaves and I barely averted a major face plant in a somewhat rocky area. Straight line down the slope may not always prove to be the fastest route choice...
Thursday Mar 19, 2009 #
Run - Trail (Shelter Falls) 44:51 [3] 8.9 km (5:02 / km) +138m 4:41 / km
shoes: NB 474
in to work early, so after generator tests and spraying, I snuck out for an early run at 8:30. Pace ok, but felt tough, especially in the first half. I suppose that's what I get for slacking most of the past week...
Wednesday Mar 18, 2009 #
Note
rhr:48
Not a lot of time to sneak in a run lately, and I haven't been motivated enough to do a short road run. Get through this weekends local meet, then try to find more time to run (or bike)
Fieldwork (field checking) 1:00:00 [1]
shoes: NB 474
About an hour rechecking and tweaking control locations.
Tuesday Mar 17, 2009 #
Bike - Recumbent 5:00 [1] 1.0 km (5:00 / km)
shoes: Slipstream
Dragged the bike up from the cellar before Anna got home, needs a good cleaning and lube job. But hopefully get it back on the road next week. Going to move the rack from the front to the rear, so spent some time modifying brackets - need some additional hardware, so the seat is currently off.
Sunday Mar 15, 2009 #
Note
Legs tired this AM - R leg sore about 3-4" above ankle bone on outside. Some chafing residuals. But nothing serious. Working this AM, then Haydens B-Day celebration later this afternoon, so probably nothing doing today... Need to finalize course designs for next weekend..
Saturday Mar 14, 2009 #
Run - Trail long (Case Mtn South) 4:31:00 [3] 37.6 km (7:12 / km) +1020m 6:21 / km
shoes: NB 474
5am start, 20F - first 75 minutes or so with lights, with Bruce, Mark and Scott. Started at Spring St parking, up over Case Mtn, then Shenipsit Trail S, down through Coups, across the power lines and into territory I'm not familiar with. Down around Buckingham Reservoir, then back to power lines and over to Birch Mtn Road, I then lead a 10 mile or so section through Meshomasic, down to Blackledge Falls and up through Gay City winding back up over at the cell tower on Coups. That was about 3:30 into the run and though I had been doing very well (around 9min pace), the power bars I had brought were frozen and thus I hadn't been taking on calories. I did a quick bonk from there and let the guys go ahead - lots of walking breaks ensued as I headed back to Case Mtn. Once I had the summit in sight, I pushed it a bit up and over and back to the car. Though I died at the end, it was a good run since I know where my limit is at the moment, that I need to have alternate calorie plans in place and that I'm smart enough to slow down and walk when I hit that point rather than trying to run through it and risk injury...
Off to work now for another 5+ hours on my feet.... oh yay...
Off to work now for another 5+ hours on my feet.... oh yay...
Wednesday Mar 11, 2009 #
Run - Trail tempo (LoDFP) 19:20 [5] 4.0 km (4:50 / km) +60m 4:30 / km
shoes: NB 474
Hard run around the loop at Shafran - only a little ice on a N hillside, otherwise mostly good running with pockets of squishy mud or collapsing frost pockets. Felt really good to be running fast on trails and not tentatively expecting the next icy patch.
Run - Road warm up/down 8:38 [3] 2.0 km (4:19 / km)
shoes: NB 474
to/from Shafran on roads
Sunday Mar 8, 2009 #
Orienteering (Crandalls) 29:42 [2] *** 4.2 km (7:04 / km) +125m 6:09 / km
shoes: NB 474
had a little time this AM so went over to Crandalls to test run one of the courses and tweak as needed. Course A (about 2.5km) will probably have a remote start with a 1100m walk to the start triangle (uphill). This will allow most of the course to utilize the interesting terrain on top of the hill and then beat a hasty 500m final leg back to the finish. Second course will utilize the lower part of the map.
(note time logged includes jogging up the hill to start and some wandering to double check control locations)
(note time logged includes jogging up the hill to start and some wandering to double check control locations)
Saturday Mar 7, 2009 #
Run - Road long 1:54:00 [3] 20.2 km (5:39 / km) +310m 5:14 / km
slept:7.5 shoes: NB 474
early AM run with Bruce, Mark & Scott - started at 5am valley falls > reservoir road, fish and game, old post. They continued on around the lake for a 22 miler, but since I did 17 yesterday, I opted not to temp fate, particularly on roads, and parted ways with them to head back to round out a 13 miler or so. Nice morning, slightly above freezing, but some patches of icy snowmelt in some spots.
Friday Mar 6, 2009 #
Run - Road long (Stafford Springs) 2:35:00 [3] 27.2 km (5:42 / km) +360m 5:21 / km
shoes: NB 474
Dropped van off at Dougs and proceeded to run east - Sandy Beach > Buff Cap > Charles > Plain > Rt32 > stop at Cumby's for a Gatorade in SS > Rt140 > Collins > Hopyard > Conklin > West Shore > Rt30 > Webber > Home. Decent run, took some walking breaks after Crystal Lake.
Will likely have to go out for another short run later to fetch the van.
Will likely have to go out for another short run later to fetch the van.
Wednesday Mar 4, 2009 #
Run - Road hills (Bald Hill) 53:20 [3] 11.0 km (4:51 / km) +250m 4:21 / km
shoes: NB 474
sunny, 27F, cold wind. up and over Bald Hill to town green, then back up and over to home. Felt pretty good.
Tuesday Mar 3, 2009 #
Bike - Stationary hills (Random Hills 12) 30:00 [3] 19.4 km (1:33 / km)
ahr:113 max:145 weight:78.9kg
111 rpm
145 watts
145 watts
Sunday Mar 1, 2009 #
Run - Road warm up/down 9:00 [3] 1.8 km (5:00 / km)
shoes: NB 474
to/from Shafran
Run - Trail (Shafran) 24:00 [3] 3.95 km (6:05 / km) +80m 5:31 / km
shoes: NB 474
Didn't feel like going anywhere with snow starting to fall, but didn't want to run roads, so headed down the street to run a couple loops at Shafran. But a light dusting of new snow on the trail made the numerous icy spots impossible to discern from decent footing. And also made the icy spots even more slippery. So most of the run was spent running in the brush along side the trail where the footing wasn't so treacherous. But not a lot of fun bashing in what amounts to light to medium green in most areas. So I did a single loop and headed home...