Training Log Archive: pwentz3lIn the 30 days ending Apr 30, 2013:
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Tuesday Apr 30, 2013 #
Note
You can tell AR season has started when MNOC starts climbing up the avg. hours/week stat.
C • :-) 2
12 AM
Running 43:59 5.59 mi (7:52 / mi) +278ft 7:31 / mi
ahr:153 max:216 shoes: Altra The One
A little morning run at 6 AM. I had hoped to run last night, but worked late and went out for a nice meal. So early morning it was.
Derry has a new peace bridge that was under construction during my last visit. It put me in an unfamiliar spot on the far shore, so I had to do a little exploring. They really created a nice park on both sides. The city is still divided, protestant vs. catholic, or loyalist vs. the republicans, supporters of the crown vs. bomb chuckers. :-) The division for the most part is geographic, but I guess it got a little tense when Margaret Thatcher passed away.
Anyway... I crossed the bridge and went through the new park. I think my body is still on a little bit of a revolt. The pavement pounding was a bit painful. One of the people I am working with saw me crossing the vehicular bridge to the north. He stated, "you looked like you were moving pretty quickly, but not enjoying it at all." I would agree. I think you do have to remount the saddle to get the kinks out though.
A ride tonight. :-)
Derry has a new peace bridge that was under construction during my last visit. It put me in an unfamiliar spot on the far shore, so I had to do a little exploring. They really created a nice park on both sides. The city is still divided, protestant vs. catholic, or loyalist vs. the republicans, supporters of the crown vs. bomb chuckers. :-) The division for the most part is geographic, but I guess it got a little tense when Margaret Thatcher passed away.
Anyway... I crossed the bridge and went through the new park. I think my body is still on a little bit of a revolt. The pavement pounding was a bit painful. One of the people I am working with saw me crossing the vehicular bridge to the north. He stated, "you looked like you were moving pretty quickly, but not enjoying it at all." I would agree. I think you do have to remount the saddle to get the kinks out though.
A ride tonight. :-)
12 PM
Cycling 1:58:07 27.11 mi (13.8 mph) +1430ft
ahr:118 max:185
A quick rush out of work to reconfigure my coworkers bike, again, to go for a ride with two more coworkers.
Good fun, although they are more comfortable riding in traffic than I am. 6 PM, riding on the busiest road in town, two by two, taking up an entire lane. It is just accepted over here, but we would have been getting cussed, or worse in the states.
The ride itself was awesome. Rollers through the countryside with some more significant climbs. One flat, one detour, sun, wind, rain, the full monty.... We rode, at the end, through an area called the Cragon. It is the first subsidized housing area in Derry. The government, knowing they had to let everyone vote, created a subsidized housing area and consolidated a lot of the people that weren't going to vote in their interest in one location. The result is they lost one seat in parliament, not 2+. Rough area. Narrow streets with people just hanging out. It was raining at this point, on a hill, and we were cruising along, so not a lot of time to look around.
Great ride.
Good fun, although they are more comfortable riding in traffic than I am. 6 PM, riding on the busiest road in town, two by two, taking up an entire lane. It is just accepted over here, but we would have been getting cussed, or worse in the states.
The ride itself was awesome. Rollers through the countryside with some more significant climbs. One flat, one detour, sun, wind, rain, the full monty.... We rode, at the end, through an area called the Cragon. It is the first subsidized housing area in Derry. The government, knowing they had to let everyone vote, created a subsidized housing area and consolidated a lot of the people that weren't going to vote in their interest in one location. The result is they lost one seat in parliament, not 2+. Rough area. Narrow streets with people just hanging out. It was raining at this point, on a hill, and we were cruising along, so not a lot of time to look around.
Great ride.
Sunday Apr 28, 2013 #
Event: AR Tune Up
Note
:-(
0 for 2 on orienteering in Ireland. #1... fouled by weather in Minneapolis. Brought me in to Derry 24 hours late. #2... website ambiguity (it still says look for details soon) left me without registration, and since the event was near the "Gitmo" of Northern Ireland, car access, without registration, is not possible. Compass, kit, shoes, etc... all brought for naught.
0 for 2 on orienteering in Ireland. #1... fouled by weather in Minneapolis. Brought me in to Derry 24 hours late. #2... website ambiguity (it still says look for details soon) left me without registration, and since the event was near the "Gitmo" of Northern Ireland, car access, without registration, is not possible. Compass, kit, shoes, etc... all brought for naught.
Saturday Apr 27, 2013 #
2 AM
Cycling 2:40:36 39.15 mi (14.6 mph) +1314ft
ahr:125 max:216
Nice ride with the Foyle Cycling club. They have 140+ members and about 50 showed up for their ride. We had one other MN rider along, who doesn't get in much riding, so this was a fairly gentle effort. One nice long extended climb, one nice decent, and a lot of rollers. The roads are nice, but narrow.
Monday Apr 22, 2013 #
11 AM
Running 21:37 3.03 mi (7:08 / mi) +192ft 6:44 / mi
ahr:152 max:180 shoes: Altra The One
Quick run before a whisky tasting event to kick off the energy symposium.
Sunday Apr 21, 2013 #
Trekking 3:00:00 [3] 7.0 mi (25:43 / mi)
Touring the Irish countryside with two of my coworkers. Went on the Bushmills tour, then over to Giant's causeway for a long walk on the stones, and finally to an old rope bridge that was used for access to the sea for fishing.
http://www.bushmills.com/
http://en.wikipedia.org/wiki/Giant's_Causeway
http://en.wikipedia.org/wiki/Carrick-a-Rede_Rope_B...
http://www.bushmills.com/
http://en.wikipedia.org/wiki/Giant's_Causeway
http://en.wikipedia.org/wiki/Carrick-a-Rede_Rope_B...
Friday Apr 19, 2013 #
Note
Stuck in the Newark airport due to the snow delaying my departure last night. I missed my Belfast connection, so will likely miss the opportunity to Orienteer this weekend. I still have next weekend....
Monday Apr 15, 2013 #
Event: 117th Boston Marathon
8 AM
Running race (Boston Marathon) 3:20:17 [4] 26.39 mi (7:35 / mi) +737ft 7:24 / mi
shoes: Altra The One
If golf is a good walk spoiled, this is a good run spoiled.
Really feel for those injured. Everyone I know that was there was fortunate to be spared even being close to the event. All were either finished, or not to that point.
The event.
The BAA does an incredible job. Very organized. I was planning on running 7:45's to just try to re-qualify. That plan included running the first 4 miles at 7:30. I guess after the first 4, my pace was set. I just kept at or near that pace for almost the entire race. The Newton hills took a bit off, but not significant. I did stop for three kisses at Wellesley. :-)
The BC crew was pretty raucous. The Support on Heart Break Hill was great. The last 4 miles hurt, but I knew I was home. Tried to break 3:20... but the extra .2 miles on the Garmin worked against me. It is still a PR. A good way to end my road marathoning career. 2 Marathons, Two Boston Qualifiers.
I got a few notes at the end from friends saying how consistent I ran. I was pretty focused on my min/mile times.... maybe too focused. I didn't really pay attention to overall time until I got close to the end and the math got easier. I don't think I could replicate this consistency over a hilly course if I focused just on 5K splits.
Distance Split 5K Split
5k 0:23:23 0:23:23
10k 0:46:46 0:23:23
15K 1:09:57 0:23:11
20k 1:33:21 0:23:24
25k 1:56:46 0:23:25
30k 2:20:55 0:24:09
35k 2:45:29 0:24:34
40k 3:09:40 0:24:11
Really feel for those injured. Everyone I know that was there was fortunate to be spared even being close to the event. All were either finished, or not to that point.
The event.
The BAA does an incredible job. Very organized. I was planning on running 7:45's to just try to re-qualify. That plan included running the first 4 miles at 7:30. I guess after the first 4, my pace was set. I just kept at or near that pace for almost the entire race. The Newton hills took a bit off, but not significant. I did stop for three kisses at Wellesley. :-)
The BC crew was pretty raucous. The Support on Heart Break Hill was great. The last 4 miles hurt, but I knew I was home. Tried to break 3:20... but the extra .2 miles on the Garmin worked against me. It is still a PR. A good way to end my road marathoning career. 2 Marathons, Two Boston Qualifiers.
I got a few notes at the end from friends saying how consistent I ran. I was pretty focused on my min/mile times.... maybe too focused. I didn't really pay attention to overall time until I got close to the end and the math got easier. I don't think I could replicate this consistency over a hilly course if I focused just on 5K splits.
Distance Split 5K Split
5k 0:23:23 0:23:23
10k 0:46:46 0:23:23
15K 1:09:57 0:23:11
20k 1:33:21 0:23:24
25k 1:56:46 0:23:25
30k 2:20:55 0:24:09
35k 2:45:29 0:24:34
40k 3:09:40 0:24:11
Friday Apr 12, 2013 #
7 AM
Running 15:30 [3] 2.0 mi (7:45 / mi)
shoes: Newton Gravity Trainer
And.....taper
Thursday Apr 11, 2013 #
11 AM
Running 24:00 [3] 3.0 mi (8:00 / mi)
shoes: Altra The One
Taper, taper... one to go
Digging the new kicks.
Digging the new kicks.
Wednesday Apr 10, 2013 #
6 PM
Running 32:00 [3] 4.0 mi (8:00 / mi)
shoes: Altra The One
Taper, taper, taper
Tuesday Apr 9, 2013 #
11 AM
Running 40:00 [2] 5.0 mi (8:00 / mi)
1% grade. 5 miles nice and easy.
Sunday Apr 7, 2013 #
12 PM
Running 1:30:25 12.19 mi (7:25 / mi) +169ft 7:19 / mi
ahr:146 max:193 shoes: Altra Instinct
Last long run. Able to keep this pace for 12, but don't think another 14 would be doable...
Was already to go, then a mile in I realized I forgot my water bottle... so 12 miles without a drink... I hope I have my wits about me on race day...
Was already to go, then a mile in I realized I forgot my water bottle... so 12 miles without a drink... I hope I have my wits about me on race day...
Saturday Apr 6, 2013 #
1 PM
Orienteering race 51:55 *** 4.21 mi (12:20 / mi) +381ft 11:22 / mi
ahr:163 max:217 spiked:10/12c shoes: Innov8 Bare Grip 200
Fun Red course set by Pete C. course was shortened due to the amount of snow still on the ground. I thought he was exaggerating, but it was deeeeep in a couple places. Up over the knee several times.
Bobbled 8 and a minor on the last where I went to an adjacent control first... Other than that, a pretty clean although not super speedy run.
Bobbled 8 and a minor on the last where I went to an adjacent control first... Other than that, a pretty clean although not super speedy run.
C • Skis 2
Friday Apr 5, 2013 #
4 PM
Running 35:45 5.06 mi (7:04 / mi) +164ft 6:51 / mi
ahr:168 max:213 shoes: Altra Instinct
Quick, figuratively and literally, 5 miler to close the week and blow out the carburetor prior to the O meet tomorrow.
Snowing... you have to laugh.
Hands got a little chilly, but the new uber light tights and uber light weight jacket did the trick.
HR dropped to 90 by the time I walked to my back door.
Snowing... you have to laugh.
Hands got a little chilly, but the new uber light tights and uber light weight jacket did the trick.
HR dropped to 90 by the time I walked to my back door.
Thursday Apr 4, 2013 #
Note
Pre-Marathon massage... 11 days out.
Not nearly as many issues as my post Birkie massage, that was brutal in the upper back and shoulders.
Worked out some good tightness in the calves, hammies and shins. Left shin was really tender.
Not nearly as many issues as my post Birkie massage, that was brutal in the upper back and shoulders.
Worked out some good tightness in the calves, hammies and shins. Left shin was really tender.
Wednesday Apr 3, 2013 #
6 PM
Running 1:08:09 9.14 mi (7:27 / mi) +169ft 7:20 / mi
ahr:157 max:210 shoes: Altra Instinct
Medium distance run at faster than race pace. A little too fast to start. I think it was wind assisted. Definitely had the wind working against me on the return leg of the run.
Monday Apr 1, 2013 #
11 AM
Running 34:10 [3] 4.0 mi (8:33 / mi)
shoes: Altra Instinct
Shoe conundrum... I have a few blisters after Fridays run. I ran in the Altra's today, and they feel good, but are the heavier choice as compared to the Karhu's. Both shoes have 250 miles on them....
Short run. Soccer tonight.
Short run. Soccer tonight.
10 PM
Soccer 45:00 [3]
3-3 tie vs. a team we really should have schooled. 3-4 sloppy defensive transitions is all it took.
Last game of the season. Really only see most of my teammates over the winter. Will have to figure out a way around that this year.
Last game of the season. Really only see most of my teammates over the winter. Will have to figure out a way around that this year.