Training Log Archive: kensr

Annual Springfield (VT) road race.
As expected, tired after yesterday, but a fun time. Lots of kids and old people.
Dropped speed going up the hill, boosted it coming back down, overall kind of casual.
Enough for 2nd in M-65.

Off to the flood control lake for a cool down. Up the east side on the snow mobile trail to the branch of the Black River. Big detour there to get up to the Stoughton Pond dam for a crossing. Past there no trail, just bushwacking along the steep river embankment. Got to the bridge crossing the main river and decided there was unlikely to be a trail going down the west side. So doubled back on the road to the dam and back on the snowmobile trail.

Will have to try running north along the west side and see how far I get. May be blocked off at the airport as the river is pretty close to the runways, but the Corps of Engrs map looks promising.

Event: ROC - Western New York Championship
 

Challenging run on Green. Got to the edge of the plateau going to 2, looked over the edge and said “oh, yeah, back at Letchworth “. Straight down, and a few controls later, back up. Repeat. Again. And again. Nav no problem, but quite physical.

Across wet areas and just got feet wet until the end, when I stepped on an easy looking wet patch and went up to my thigh. Other leg, further up my thigh. Forward on my arms which also went in. Uh oh, this is not good. Squirmed out just as my hamstring was going to cramp and tip toed thru more squishy stuff. All innocent looking on the map and on the ground.

Ended up 2nd on M-60 by 7 seconds back, definitely swamp time.

Green - Splits

To track for early workout. 5 x 200m. Negative splits as I loosened up.
59, 57, 53, 50, 48
Then gone before the 7:35 no access time.

On to second round of exercises.

Trash pickup for Green-Up day. Four bags along the road up to the town line. Typical travel trash -- McD wrappers, beer from out of state (no deposit cans) and other minor junk.

Easy lope with a couple pickups at the end.

On the machines with ankle straps for the hamstrings and quads, targeting strength and range of motion, 50# wgt.

Today I finish my Year of Extraordinary Training Initiative (YETI). Now having available time since I'm mostly retired, the objective was to see how much I could load up on training without doing damage and build endurance and strength. For the year training went up to 570 hours, an increase of 25% from recent times. XC skiing 1366 km, running 855 miles. Lots of strength sessions, 177, working on the core. For what it's worth my Fitness on the TRIMP empirical scale went from 193 to 297 over the year.

A few conclusions:

I don't feel any more sore doing 2 or 3 workouts a day than one every other day. In fact, my knees and hips stiffen if they're idle for a couple days.

It is best to meter out intensity to a couple times a week, plus a few bursts in the middle of easy workouts.

Get lots of sleep -- 8-9 hours.

I can feel the better strength and endurance, but also a need for speed as fast twitch muscles detuned due to age and past injuries. So this next 12 months will be the Year in Pursuit of Speed (YIPS). Track time, hill runs, intervals in the woods and even some spenst, while keeping the monthly training time around 50 hours.

Around Lost Mine and Butternut Hill trails checking trail conditions. Wet as expected and trees down in about 10 places. Clean up work needed.

Arms, legs, balance

Session at the rec center, first on my own and then with the exercise class.
Ab roll x 10 off toes; knees x 15 w/25# added
Pullups w/25# added x 8, 4
On the ski erg 2 x 500m and then a 250m supersprint.
Smith machine squats 50#, dips, rows, skull crushers, crunches, inclined torso rotations, calf raises