Training Log Archive: kensr

Track day with Erin. Brisk wind on far turn every lap. Cool for summer. Legs felt heavy; hamstrings wouldn't loosen up.

4 x 400: 1.33, 1.31, 1.28, 1.29
4 x 300: 69, 67, 68, 69
4 x 200: 41, 41, 39, 39

These were all work. Actually faster than last week, but felt slower and harder.

Rebooked us with a 35 min layover in Detroit (thanks Delta). Was okay despite a late departure, until we pulled into the gate and they couldn't get the door open. What's with these people?

Sprint down the length of A concourse from Gate 8 to 45 and slipped in the plane as the door slammed. inspired by Alex.

C • =) 1

Plane died in MSP and took 4 hours to figure it couldn't be fixed. Canceled the flight, just as the mechanics said they had it fixed. Delta wouldn't uncancel, so ended up overnight at Mall of America.

Easy run around neighborhood and local park.

Rerun of sprint. No problem with #7, but crossed over trail to next control without spotting it and did a 500 m loop for 5 min lost. Still, better than yesterday.

Across the dam to Wapama Falls with Ruthie, Greg, Erin, Ed and Alex. Hot hike both ways. Cold shower from the falls when we took the boardwalk across the base of its foot.

Run with Kenny, Greg and o-crew on forest roads, plus some off trail cutting back.

Sprint around Lodge. Okay until #7, then used questionable attackpoint and overshot area by quite a bit. Rummaged around for maybe 10 min before I looped back and reattacked from where the trail hit the fence line.

Sprint - Splits

With same crew plus Alex and Ed, plus Zan and more. Up the Yosemite Falls trail to the rim and Y Point. Surprisingly nice trail up 3,000 ft vertical wall. Excellent views all over.

Hooked up with Kenny at lodge and went for a quick run before dinner.

With Greg and Ruthie up to the top of Tahoe Donner from Greg's place.

From Emerald Bay to Eagle Lake.

With Erin at Lebanon track. She had a plan from coach dad, which we followed. Except for the pacing part, which we failed miserably. Plan was:

1x1200 @ 5:00
2x 800 @ 3.20
3x 400 @ 1:37
4x 200 @ :45

What we did was (Erin was a couple seconds faster on each one):

1200 @ 1.37 (too fast), 1.55 (too slow), 1.41 = 5.14, way off & erratic; totally distracted by each other.
Next was 800 @ 3.24 and 3.20, getting better.
Then 400's @ 1.29, 1.31, 1.36. Kept trying to slow down on these and just couldn't get there.
Finally 200's @ 43 and 42; still too fast. Gave up and just ran really fast for the joy of it: 37 and 37.

Excellent and fun workout .

Roller ski drills: V1 L & R, V2, some double pole.
Wheels starting to screech a bit. Will have to oil or replace with the sealed bearings.

C • Bearings 3

Road race, with some trail and then track at the end. Warm but not yet hot.
Legs felt tired from Thurs/Tues. Clearly not recovered. Couple short climbs registered a hit.
Not happy with time (off 20 sec from April), but good enough to win the senior's category for some cash $.

Kenny wanted track time, so went down to the high school for the second time this week. Have a 5k on Sat, so just did 4 x 400. Chased him as he was doing 1200's; had a rabbit to draw me along. Definitely makes a difference:
84, 90, 87, 88

With Kenny after dinner. Out and back on the road and then a lap around the ski trails as darkness fell. Easy pace.

Speed workout 6 x 400. Shooting to get down around 90 sec each. Light schedule recently, so felt timing was right. Nice clear late afternoon. Shot of maple magic for energy. First came in reasonable, next was close, so I knew I would be under target. Very pleased with results:
96, 91, 87, 88, 88, 90

Felt twinge of a cramp in hamstring on last cool down lap. Probably quit at just the right time.

C • Maple Magic 1

House construction all weekend. Target section almost Vermont finished, which means the outside says Tyvek. And windows might be nice.

Drizzle all day. Perfect for outdoor combustion. 4 brush piles -- gone. Demolition debris -- gone.

Pushups 15/15
Situps 2 x 40

Felt good. Worked on lean and body position. Kind of muggy, but didn't notice until almost done.

Around Boston Lot Lake. Erin a little late, so met up with her half way, as she came in from the other direction. Easy run, felt okay but slow from the weekend.

4 seconds faster than last week, only because Erin made me sprint the last 200m.

Loop 3. This followed the 2 hour break at the end of loop 2, plus 3 hours at the start of this one, so I had 5 hours to eat and sleep for a while. Quite luxury in a rogaine -- all this because we were doing it solo.

This was a 3 hour loop in the middle of the night, so stayed close on the west side. Couple clean controls and travel in fairly open forest. Then headed up the hillside in a downpour after #42. Think the ride I was following drifted south; in any case took me out of range of the control and feature, which was a marsh. At this point, everything was a marsh, because the rain had been coming down for a few days. So bailed again and hooked around to a couple controls and the hash house.

11 km and 4 controls.

Loop 4. Travel to the west was pretty good, so after my final 2 hour rest I headed that way. After I picked up the errant #69 (no problem) and #45 and 34 near the hash house. Then north first to the cemetery in a thunderstorm, and west down a flooded stream to cross a flooded creek. Up around the west slope and got 4 more controls. Ended up with a 3 km trail run back up to the hash house with no time left. Got in 30 sec overtime, which cost me 70 points.

19 km and 9 controls.

Felt good and strong the whole time. Was able to attack all the hills, if in fact they could be run. Some involved crawling up mud and rock slopes -- you know they're steep and loose if you're willing to grab briars to pull yourself up. Maintained the same pace throughout, allowing for slower travel at night. More hill work would be nice, but good to see some benefit from what I've been doing.

Lost controls due to 1) careless map reading #69, 2) lax pace counting and direction in thick briars #36, 3) weak attackpoint at night #51 and #42 (plus heavy rain).

2nd master, 3rd overall. Cleaning up one of the lost controls (and the penalty) would have gotten me second, but first was out of reach.

Event: CNYO REGAINE VI
 

Loops 1 & 2 of Regaine in Shindagin State Forest NY.

First loop was 5 hours followed by a forced 1 hour break at the hash house. Headed off the the east end of the map. Controls were spread out, but had worthwhile value. For a good start, got messed up looking for my first control # 69. Relocated and figured out the control was back up the hillside in deep vegetation, so just kept on going. It was close enough to the hash house to catch later. This loop hit the worst undergrowth, in places thick and slow. Old logging roads tended to be overgrown. My guess is this would be okay in early May, but not in June or later.

Covered 23 km 8 controls and had a few minutes to spare on the return.

Loop 2 headed south. Picked up first control #55 no problem, but got diverted by thick undergrowth going for #36 and went down the wrong reentrant. Figured it out near the road, but wasn't going back. Got the next 5 cleanly. Then shot a bearing from #66 to #51, and hit the ravine as expected. Far slope was very steep and could not pick out the correct spur 4 contours up (it was dark by now). Bailed as I was on a 4 hour time limt and got #78 on the way back.

This loop was 13 km for 7 controls. Back in for a required 2 hours rest.

With Erin on the west side trails. Up around Boston Lot Reservoir on good trails. Over the dam, watched by a nearby beaver. Apparently attended graduate dam building at Dartmouth, as this is constructed of rock and concrete. Nice run.

Situps 3 x 25
Pushups 16/14

Working on the back deck. Had to replace it since the boards were rotten. Tore those off and found the ledger board tied to the house had to go. And the siding and sheathing under it was bad in places. So now I'm looking at pink stuff hanging out the back of the house. Oh, and when the sheathing came off, the windows fell out, too.