Training Log Archive: cmorse

8:00am - having laid off the past two days and with other runners being scarce I decided to push and see if I could break 30 minutes on the Sampler course. A lot of mud in some spots made the footing slick and very high humidity had the asthma up. But a very good run considering the conditions.

8:30am - Opted to just do a short, intense workout - two hard fast hills followed by ludicrous downhill speed. Ran first hill at 10%, 8mph, recover, then second hill at 12% 7.5mph - pegged heart rate to 180bpm on first hill. Ran 12mph at -5% for a few minutes before cooling down.

9:30am - Ran the summer version of Iditapub (Readsboro, VT to the Freight Yard Pub in North Adams, MA) on a combo of snowmobile trails and the AT/Long Trail. Ran w/ Bob Dion, Tom Skrocki, Geoff Mather, Scott?. Felt good and set a pretty good pace for the first 14-15 miles, then began to fade near the water stop. Choice of warm water or iced Sam Adams.. Had the latter although it didn't sit too well. After an appropriate break took off on the AT again, Bob taking off like a bat out of hell just when I needed to back off the pace a bit. Oh well, I hung on as best I could. Found out later (at the Pub) that Bob thought i was still out front and was trying to reel me in.. Pretty slow on the last 5 miles or so as my calves turned to rubber and I feared tripping up in the rocks on the Cobble Trail, so picked my way pretty slowly. A very fun run and a lot faster and easier than in January when we had 5+ feet of snow on some of the higher spots..

6:00 am - 5 min warmup at 8mph, then increased incline incrementally until heart rate reached 175bpm. (12%) Then cranked it back to -5% for a few minutes until HR went sub 140bpm, then immediately cranked a 6mph 15% grade for a few minutes until HR hit 172bpm (95% HRmax), then back to -5% and alternating 8mph / 10.5mph until the 4 mile mark. Planning to go to VT/MA and run the Iditapub route tomorrow (20m on the AT)