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Training Log Archive: cmorse

In the 7 days ending Jan 3, 2010:

activity # timemileskm+mload
  Run - Trail2 4:03:51 22.37(10:54) 36.0(6:46)73.2
  Bike - Slipstream3 2:02:00 43.65(2:48) 70.25(1:44)36.6
  Run - Road1 1:03:47 7.46(8:33) 12.0(5:19) 31519.1
  Exercises (various)3 20:002.0
  Total8 7:29:38 73.48 118.25 315130.9
averages - sleep:6.6 rhr:49 weight:169lbs

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Sunday Jan 3, 2010 #

Note
rhr:57 slept:7.0 weight:168lbs

snowing, blowing & cold... Passing on this mornings Valley Falls run, going to work on fixing my broken snowshoe binding and perhaps go to the MRC 5k snowshoe event this afternoon instead. Resting pulse up, so perhaps a good day not to push it.

Note

OK, so I passed on the training run in order to go to the snowshoe race, only to find the snowshoe race has been cancelled, but too late to head to Valley Falls. Arghhh... Guess it will be a session on the bike for today...

Note

doing some back of napkin calcs on the cider mix from yesterday - 2 packets in a 20oz bottle yields a 6.67% solution. It is suggested that a 6-8% solution is optimum for stomach emptying. Looks like a good combo.
5 PM

Exercises (various) (lower leg lifts) 7:00 [1]

9 PM

Exercises (various) (lower leg lifts) 8:00 [1]

Bike - Slipstream (trainer) 45:00 [3] 26.25 km (1:43 / km)
shoes: Slipstream

Saturday Jan 2, 2010 #

7 AM

Run - Trail long (Case Mtn) 1:57:14 [3] 16.0 km (7:20 / km)
rhr:45 slept:6.5 weight:169lbs shoes: Roclite 312gtx

Snowy AM run w/ Bruce, Mark, Scott & John. Wasn't sure if I'd be able to go a full 2 hours without fading after yesterdays run, but hung in there just fine. No spikes or screws for me, everyone else had them - but I only had trouble on a couple icy rock slab climbs, so I opted to run through the blueberries to the side and had no problems. Distance is just a WAG - didn't carry the GPS.

2nd day of running with warm spiced cider in the bottle - today with the addition of a Nuun tab. Tastes good and the primary ingredients are sugar and maltodextrin - not much different than powdered sport drinks and a heck of a lot cheaper - 160 calories per bottle. Adding the Nuun for electrolytes seemed to work well - having something I like drinking means I drank more - could have used a second bottle today. Will keep trying it on longer runs to see how the stomach handles it after many hours.
1 PM

Exercises (various) (lower leg lifts) 5:00 [1]

Friday Jan 1, 2010 #

Note

2010 Athletic Goals



  1. Return to Rogaine

    • run at least one 24 hour event
    • MAY - Dakota Rogaine ??

  2. Keep up the long runs - log 1800 running miles
    • almost double 2009 running total of 950
    • ~100/month cold weather, ~200/month warm weather

      • JAN - 133mi
      • FEB - 145mi
      • MAR - 72mi - but still over the 100/month average, but big jump next month
      • APR -
      • MAY -
      • JUN -
      • JUL -
      • AUG -
      • SEP -
      • OCT -
      • NOV -
      • DEC -


  3. Run at least 2 ultras

    • FEB - Cape Cod Frozen Fat Ass 50km (5:51, 4th of 18 finishers, 35 starters)
    • MAR - Seneca Creek Greenway 50km
    • APR - Traprock 50km - Running Hope through America - 34.5 miles
    • SEP - ?? Virgil Crest in Sept ??

  4. Do more backpacking / long distance hiking
    • 50% fast & light
    • 50% leisurely with J&H

  5. Assume RD of Nipmuck Marathon
    • Asst RD in 2010
    • Full RD in 2011, Nipmuck to become a Shenipsit Strider sponsored event !

  6. Run sub 30min at Manchester
    • 30:58 in 2009, I can find another minute somewhere...

  7. Try to lower my 5K PR
    • 19:35 in 2005 - this might be a stretch

  8. Try to get more biking in - not setting any metric for this though (470mi in 2009)

    • JAN - 80mi
    • FEB -

  9. Stay Lyme-free - FAIL - Lyme symptoms returned mid Feb, back on A/B's, improving as of mid April.


7 AM

Run - Trail long (Nipmuck) 2:06:37 [3] 20.0 km (6:20 / km)
rhr:47 slept:6.0 weight:169lbs shoes: NB 474

Met up w/ John Agosto, Norm Cormier and Bill Metzger to run the first half of the Nipmuck course = Perry Hill down to Rt 44 and back. A couple inches of snow on the ground from yesterday and flurrying lightly on the drive over. Footing pretty good, wore the screw shoes just in case. Norm & Bill turned around at Marsh Rd, John & I continued down to the Fenton and Rt 44. Met up w/ Ken Forrest just after turning around (he had gotten there late) and had an enjoyably brisk run back - not much left at the end, but John pushed us well. - 1:07:41 out, 58:54 back.

We'll see what I have for tomorrow's run at Case.

A great run to start of 2010!

Thursday Dec 31, 2009 #

Note

2009 Recap



  1. Improve continuity of training (need to determine a meaningful metric for this)
    • very inconsistent training in 2009
    • 258 hours only 7 hours shy of my high of 265 in 2006
    • 950 miles running - not much better than Phil's PW :-)

  2. Improve USOF Ranking to 80 or better (76.96 in '08, 78.74 in '07, 73.2 in '06)
    • didn't even run enough A-meets for a ranking this year, sigh

  3. Commute by bike more - Metric = 75 days or better

    • didn't happen

  4. Ride a Century a month, ride at least 2 Brevets
    • just not enough time for all the stuff I'd like to do

  5. Run a 50 mile trail race - 9h31m at Pinelands

  6. Run a sub-20 min 5k - 19:52 at Cider Mill
  7. Run sub 30min at Manchester (unlikely, but I can dream) 30:58 at Manchester
    • I think sub-30 is doable for next year


Note
rhr:46 slept:6.0 weight:169lbs

Bike - Slipstream (trainer) 45:00 [3] 26.0 km (1:44 / km)
shoes: Slipstream

Another session on the recumbent - listening to Endurance Planet podcast w/ Krissy Moehl

Wednesday Dec 30, 2009 #

Note
rhr:52 slept:8.0 weight:169lbs

9 PM

Bike - Slipstream (trainer) 32:00 [3] 18.0 km (1:47 / km)
shoes: Slipstream

trainer in basement - 42x15@100rpm=35kph

basement is cold (40ish) so I wore long undies (no need to be stylish in the basement) but still sweating like a pig inside of 10 minutes. Guess I'll dress lighter from now on.

Not quite as boring as last year since I now have wifi that reaches the basement so I can surf on the iPod Touch while listening to tunes.

Tuesday Dec 29, 2009 #

5 AM

Run - Road hills (Hopkins) 1:03:47 [3] 12.0 km (5:19 / km) +315m 4:42 / km
rhr:47 slept:6.5 weight:170lbs shoes: Roclite 312gtx

Happy Hills w/ Bruce and Scott - warmer than last week, about 28F, but very windy with light snow blowing out - so felt pretty cold anyway. 3 down, 3 up a tad slower than last week, nothing in the tank on the third one for a surge - Bruce finished up about 40s ahead, Scott midway between us. Another good run - hopefully these will pay off come spring time..

Monday Dec 28, 2009 #

Note
rhr:49 slept:6.5 weight:169lbs

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