Training Log Archive: kensrIn 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 | ||||||||||||||||||||||||||||
Saturday Nov 29, 2008 #
Hiking (GMtn High School) 40:00 [1] 2.0 mi (20:00 / mi)
Hike around high school trail with Ruthie, Dan, Greg and Casey.
Didn't see any hunters, unlike this morning when Casey and I discovered one hunkered down at the top end of our property. No shots fired, no deer harvested.
Didn't see any hunters, unlike this morning when Casey and I discovered one hunkered down at the top end of our property. No shots fired, no deer harvested.
Road Running (Chester via PO) 50:40 [3] 6.0 mi (8:27 / mi)
Late afternoon with Greg and Dan. An easy run planned, to loosen up from Thursday. But felt good and just pushed pretty hard for this loop. I figured they can run faster than me, so no matter how fast I go, it still can be called an easy pace. So much easier to train hard when you've got people to run with.
Thursday Nov 27, 2008 #
Note
Manchester Road Race
Road Running warm up/down 22:00 [1] 2.0 mi (11:00 / mi)
Road Running race (Manchester Road Race) 35:12 [4] 4.75 mi (7:25 / mi)
Cool, clear 40F weather; great running day.
Felt good at start, a little too easy; slowed way too much going up the hill and cranked it coming back down. Hit 4 miles at a little over 30 minutes and tried really hard to bring it in under 35. Not quite this year. Did knock 2-1/2 min off last year, close to my goal.
7.06
8.34 up long hill
6.57 back down fast
7.22
5.11
Ran with Lyn down the hill, but couldn't hold it on the slight rise after that; she finished 5 sec ahead. Hopefully she'll net out sub-35 for next year's start card.
Felt good at start, a little too easy; slowed way too much going up the hill and cranked it coming back down. Hit 4 miles at a little over 30 minutes and tried really hard to bring it in under 35. Not quite this year. Did knock 2-1/2 min off last year, close to my goal.
7.06
8.34 up long hill
6.57 back down fast
7.22
5.11
Ran with Lyn down the hill, but couldn't hold it on the slight rise after that; she finished 5 sec ahead. Hopefully she'll net out sub-35 for next year's start card.
Wednesday Nov 26, 2008 #
Note
Ultimate taper.
Bought a new snowmobile for grooming narrow ski-o trails. Well, not really new (1988), but functioning quite nicely. Had to issue a life-time season pass for the ski trails as part of the deal.
Bought a new snowmobile for grooming narrow ski-o trails. Well, not really new (1988), but functioning quite nicely. Had to issue a life-time season pass for the ski trails as part of the deal.
Monday Nov 24, 2008 #
Road Running 25:00 [3] 2.7 mi (9:16 / mi)
More taper. With Casey down Rte 11. Two intervals 1/4 mile. No time, but slower due to dragging dog along.
Sunday Nov 23, 2008 #
Road Running (Rte 11) 26:00 [3] 2.8 mi (9:17 / mi)
Tapering. Ran a bit down Rte 11 and then did three 1/4 mile intervals: 1.49 uphill, 1.34 downhill, 1.41 uphill. Paused along the way back to pick up two handfuls of beer cans, a small part of the 70 counted on a two mile segment last week.
Fired up the compressor and high pressure pump and sprayed snow for a half hour. Covered a 15x40' patch adequately. Then temp drifted up and it seemed slushy. Will hit some more tomorrow, so we've got some (limited) ski terrain for Thanksgiving. But then again, it's supposed to snow tomorrow night, so why bother?
Fired up the compressor and high pressure pump and sprayed snow for a half hour. Covered a 15x40' patch adequately. Then temp drifted up and it seemed slushy. Will hit some more tomorrow, so we've got some (limited) ski terrain for Thanksgiving. But then again, it's supposed to snow tomorrow night, so why bother?
Saturday Nov 22, 2008 #
Road Running (Chester via PO) 53:20 [3] 6.05 mi (8:49 / mi)
Wicked chilly, mid-teens with a harsh wind. Fortunately had just the right layers and a wind shell, so was ok for the run. The extra layers kind of drag you down, however. Half dozen pickups 30 sec in the middle of the run.
Then cutting up some saplings and clearing branches along the ski trails. And spreading an old rug over the Wall so rocks won't poke up thru the edge of the drop.
Then cutting up some saplings and clearing branches along the ski trails. And spreading an old rug over the Wall so rocks won't poke up thru the edge of the drop.
Friday Nov 21, 2008 #
Roller skiing (Rte 11) 1:16:00 [2] 9.0 mi (8:27 / mi)
Three laps on Route 11 below the house. Douple pole, V2, V1 skate. Pole tips are getting dull, so had some trouble getting a grip on the asphalt. Really pretty cold -- about 20 -- so had a few extra layers in place.
Maybe make some snow tomorrow.
Maybe make some snow tomorrow.
Wednesday Nov 19, 2008 #
Trail Running hills (Daily hill run) 25:00 [3] 1.5 mi (16:40 / mi)
Hill run with Casey, then a lap around all the pines trails. Finally down to the highway to do some intervals along the shoulder. Windy and biting cold, so bagged it after a short out and back.
Weight Training 30:00 [3]
So maybe some weight work instead. Pullups 10/10, pushups 20, dips, wall wgts, squats, leg extensions and stomach work.
Monday Nov 17, 2008 #
Road Running (Chester via PO) 54:00 [3] 6.0 mi (9:00 / mi)
First truly dark run. Pitch black except for light reflecting back off of falling snow. Good news is if this keeps up we'll be skiing soon -- but still have a ways to go.
10 pullups
10 pullups
Saturday Nov 15, 2008 #
O - competition race (Beaver Brook Brown Barn) 2:52:00 [3] 6.9 mi (24:56 / mi)
UNO Blue course 9.2 km. Rainy, very wet. Felt like a drowned rat by the time I was done.
Some sloppy map work, mostly not in close enough contact with map in complex detail areas. Tried using boulders, but many are not mapped and clearly distinguishable. Contours good; water features not great as everything had water in it. Usually managed to reocate quickly, which was good.
Specifically:
#5 cut off too soon from wrong trail; relocated ok
#9 180 error leaving control #8
#12 not attack point, turned out there were lots of knolls in the area
#14 overshot to R, hit trail as catching feature and relocated off it twice before I found the rather minor boulder
#19 changed route along the way and didn't adjust for offset; then failed to have map contact
#20 no map contact around control
#21 overshot, checked out small reentrant on the way, but didn't see control behind some brush
So lots of errors due to lack of concentration. Probably due to crummy weather and getting tired on long course.
Some sloppy map work, mostly not in close enough contact with map in complex detail areas. Tried using boulders, but many are not mapped and clearly distinguishable. Contours good; water features not great as everything had water in it. Usually managed to reocate quickly, which was good.
Specifically:
#5 cut off too soon from wrong trail; relocated ok
#9 180 error leaving control #8
#12 not attack point, turned out there were lots of knolls in the area
#14 overshot to R, hit trail as catching feature and relocated off it twice before I found the rather minor boulder
#19 changed route along the way and didn't adjust for offset; then failed to have map contact
#20 no map contact around control
#21 overshot, checked out small reentrant on the way, but didn't see control behind some brush
So lots of errors due to lack of concentration. Probably due to crummy weather and getting tired on long course.
Friday Nov 14, 2008 #
Road Running (Chester via PO) 59:00 [1] 6.0 mi (9:50 / mi)
Wet, gloomy day. Easy recovery run around town. Loosening up for o-meet tomorrow, should be fun in heavy rain predicted.
Thursday Nov 13, 2008 #
Trail Running hills (Kingdom Valley Trails) 46:00 [3] 2.4 mi (19:10 / mi)
Didn't want to run the roads in the rain, so headed up the hill trail above the house (to the right). 5 sets to the lower saddle with Casey, except she bailed on the last lap and headed to the porch.
Wednesday Nov 12, 2008 #
Road Running warm up/down (Cummings Rd) 23:00 [1] 2.2 mi (10:27 / mi)
Morning warm up witth Casey. Came back and inspected the dead buck next to our garden. Looks like he got hit by a car last night and staggered up the hill to the house.
Weight Training 30:00 [3]
Planks, pullups 10/10, pushups 20, core & one leg squats.
Hiking (Chester Town Forest) 1:00:00 [1] 2.0 mi (30:00 / mi)
Checking the trail to decide where a few signs might keep visitors from getting lost. Police annoyed they can't do the rescues on ATV's and actually have to walk in.
Tuesday Nov 11, 2008 #
Road Running (Chester via PO) 51:08 [3] 6.0 mi (8:31 / mi)
General AT intervals. Picked up pace to L3 for four intervals during run. Legs felt good, and so did hot tub afterwards.
Sunday Nov 9, 2008 #
O - competition (Little Bennett red) 1:22:00 [3] 4.9 mi (16:44 / mi)
Back to Little Bennett, NE corner of park. Course length 7.2 km. Never got into this segment when I worked on the map 10 yrs ago, as what I saw was badly overgrown. Everything has since thinned out, and this part was a lot of fun to run today. Classic QOC ridge and reentrant terrain. Deadfall on the ground, but well on its way to rotting out.
Amazing how the surrounding countryside has been converted to huge houses and condos. Many still under construction, wonder if they'll get finished. Glad Montgomery County got this park established before the suburbs moved in.
Amazing how the surrounding countryside has been converted to huge houses and condos. Many still under construction, wonder if they'll get finished. Glad Montgomery County got this park established before the suburbs moved in.
Roller skiing (Little Bennett) 1:20:00 [3] 10.2 mi (7:51 / mi)
Met up with Pat Zerfus and went over to the main park hq to roller ski the park roads. Excellent 2 km main road with side loops into 4 camp areas along the way. Rolling hilltop terrain, nice runouts on the rather modest downhills. Did numerous combinations of the main road and side loops. No traffic on the roads, almost no people in evidence at all.
Saturday Nov 8, 2008 #
Road Running long (Bethesda, MD) 1:21:00 [2] 8.6 mi (9:25 / mi)
Visiting South. Easy run along Rock Creek. Occasional pickups, but nothing too strenuous.
Wednesday Nov 5, 2008 #
Trail Running 20:00 [3] 1.2 mi (16:40 / mi)
Morning warmup in the woods.
Weight Training 20:00 [3]
AM general strength. Planks 45 sec, 10 pullups, 20 pushups.
Road Running warm up/down 31:00 [1] 3.2 mi (9:41 / mi)
PM to/from Green Mtn Tpk.
Road Running tempo 22:56 [4] 3.0 mi (7:39 / mi)
Just below race pace. Speed started to fade in last mile, which was slightly uphill. A bit slower than in September, although it felt like I was pushing harder.
7.29/ 7.41/ 7.44
7.29/ 7.41/ 7.44
Monday Nov 3, 2008 #
Road Running (Newport VT) 46:00 [1] 4.3 mi (10:42 / mi)
Up in Derby Line. Easy run in the area to stay loose. Short, slow segment off in the woods.
Sunday Nov 2, 2008 #
Skate Ski (Kingdom Valley Trails) 12:00 [1] 1.0 km (12:00 / km)
Heavy frost last night, temps in low 20's. Laid a thick coating on all the grass, so got out the rock skis for a few laps around the field. Not much for glide, but got some classic going. Wax of the day: Scott's Turf Builder.
Road Running (Chester via PO) 52:25 6.06 mi (8:39 / mi)
General speed workout. Chester loop; approx 15 pickups to max speed for 20-30 sec. Recovery for 2 min between pickups.
Saturday Nov 1, 2008 #
Trail Running warm up/down 16:00 [1] 1.2 mi (13:20 / mi)
O - competition race (UNO Nottingcook) 1:18:10 [4] 3.8 mi (20:34 / mi)
Short, but physical Red course on Bob's home turf. Route choices on many legs -- around or thru bogs -- went thru almost all; good choice for 3 out of 4 times, other sank to my thigh. Speed kept down by short, rocky climbs and vegetation. Enjoyed the workout.