Training Log Archive: BPIn the 31 days ending Jul 31, 2011:
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Sunday Jul 31, 2011 #
Note
Second PM. day 2
1. Cautious start down first trail at start, attack from rock wall. OK
2. On compass reading detail noting knolls and rock walls ok
3. straight using marshes for relo- maybe offline 20m- saw knolls and turned left 30sec
4. along linear marsh and in
5. Ok along marsh and in
So far so good and better than day before and no significant time loses - 1 min to this point
6. Straight across road past ruins clearing, wall and marsh then drifted left and headed for wrong pair of knolls - realized fairly quickly and went back so 1 min
7. ok
8. started out ok but drifted to left off slope and lured by another courses control in marsh to SW. 2 mins
9. ok to road attack from edge of OOB using stone walls as guides OK
10. Oh boy- set compass fro quick run to road say 300m didnt check direction , failed ot note wall and kept running and about 400-500m in realized error when no road in sight. classic 180 and 8-9 mins squandered
another 1 min off left of control relocating using walls
11. ok out to road up and in
12 ok
14 mins lost , 7/12 spiked so an improvement of some sort.
1. Cautious start down first trail at start, attack from rock wall. OK
2. On compass reading detail noting knolls and rock walls ok
3. straight using marshes for relo- maybe offline 20m- saw knolls and turned left 30sec
4. along linear marsh and in
5. Ok along marsh and in
So far so good and better than day before and no significant time loses - 1 min to this point
6. Straight across road past ruins clearing, wall and marsh then drifted left and headed for wrong pair of knolls - realized fairly quickly and went back so 1 min
7. ok
8. started out ok but drifted to left off slope and lured by another courses control in marsh to SW. 2 mins
9. ok to road attack from edge of OOB using stone walls as guides OK
10. Oh boy- set compass fro quick run to road say 300m didnt check direction , failed ot note wall and kept running and about 400-500m in realized error when no road in sight. classic 180 and 8-9 mins squandered
another 1 min off left of control relocating using walls
11. ok out to road up and in
12 ok
14 mins lost , 7/12 spiked so an improvement of some sort.
10 AM
Orienteering race 1:02:13 7.25 km (8:35 / km) +90m 8:05 / km
(sick)
Another painful effort- feeling better by the day but head just not in it. Decent run until a major and classic 180 error at control 9- distracted and ran way too far before things didn't make any sense at all- distracted and maybe 1k extra distance and 9 mins worth. Otherwise a few minutes here and there, so estimate 12 dropped on day - better than Sat and maybe scraped into 3rd overall but didn't deserve it. Nominal dist 5.7k
Oh well folly probably in heading up for the weekend, can't say I enjoyed the O at all, but did have a nice time with Roz, although we were both uinderwelmed by things to do in the local area. Pleasant afternoon in Syracuse at street market on Sat pm.
Oh well folly probably in heading up for the weekend, can't say I enjoyed the O at all, but did have a nice time with Roz, although we were both uinderwelmed by things to do in the local area. Pleasant afternoon in Syracuse at street market on Sat pm.
Saturday Jul 30, 2011 #
Note
So a postmortem
1. straight and ok careful
2. south to trail to road , in beyond pond and attach from swamp to N of control generally Ok 1min hesitations
3. to wall to yellow around pond and attack from stony wall junc ok
4 along linear swamp and attack from middle of H off to right about 30m 30 sec
5.straight and in hindsight no attackpoint other than knolls at edge of swamp and miss understood / didn't read contour interval as looking for something really prominent!- got left and into shallow reentrant which I thoughts was control location - should have turned right - miss by no more than 50m at that point- instead ran on mindlessly to 'relocate" 1-2 km later back to same spot and damage done 19 mins
6.ok along swamp attack from cairn, overshot by 20 m seeing wall ahead. 30 sec
7. probably best leg execution wise over road pick up walls and in
8. straight using swamps curved around green , almost overshot but knew I had to turn left- hesitant all the way on this one. 1 30min
9. Straight to small trail but n missed to left dithered near main trial /wall and relocated for safety then got right and had to turn left 50m at vegetation boundary 4mins
10.used wall as guide then got more right but saw the clearing ok
27 mins lost spiked maybe 4/10
1. straight and ok careful
2. south to trail to road , in beyond pond and attach from swamp to N of control generally Ok 1min hesitations
3. to wall to yellow around pond and attack from stony wall junc ok
4 along linear swamp and attack from middle of H off to right about 30m 30 sec
5.straight and in hindsight no attackpoint other than knolls at edge of swamp and miss understood / didn't read contour interval as looking for something really prominent!- got left and into shallow reentrant which I thoughts was control location - should have turned right - miss by no more than 50m at that point- instead ran on mindlessly to 'relocate" 1-2 km later back to same spot and damage done 19 mins
6.ok along swamp attack from cairn, overshot by 20 m seeing wall ahead. 30 sec
7. probably best leg execution wise over road pick up walls and in
8. straight using swamps curved around green , almost overshot but knew I had to turn left- hesitant all the way on this one. 1 30min
9. Straight to small trail but n missed to left dithered near main trial /wall and relocated for safety then got right and had to turn left 50m at vegetation boundary 4mins
10.used wall as guide then got more right but saw the clearing ok
27 mins lost spiked maybe 4/10
11 AM
Orienteering race (green Y-1) 1:20:34 8.52 km (9:27 / km) +74m 9:04 / km
(sick)
The good , the bad and exceedingly ugly. Didn't feel great but better than day before so decided on nothing ventured blah blah. Took it steady and first 4 controls were Ok. Recognized #5 as tricky and even had a back o up plan to come in off stream. Must have got off left and didn't trust instinct, turned left and didn't recognize the stream as it seemed to be more linear marsh area. Anyhow, completely lost contact, actually running off map before deciding to turn back and head on in as a DNF. Came back to stream bend and this time things seemed to gel so attacked and voila. But damage done = 20 mins thereabouts. Nominal dist 5.8k so ran 2.7 over! Rest so-so energy fading fast, more errors around 9 especially- so 26 mins squandered today - haven't done that in a long long time. And ouch ran a red course distance which my body didn't need.
Friday Jul 29, 2011 #
Walking 27:00 [1] 2.4 km (11:15 / km)
(sick)
Round the hood with the dogs.
Seems like I am getting the summer bug that's doing the rounds- sore throat and reactive glands. Energy seems OK however casts doubt on wisdom of driving to NY this weekend. Will consult with head nurse.
Seems like I am getting the summer bug that's doing the rounds- sore throat and reactive glands. Energy seems OK however casts doubt on wisdom of driving to NY this weekend. Will consult with head nurse.
Jogging warm up/down 12:00 [2] 1.1 km (10:55 / km)
Test run to see how legs /energy feels. Passed OK, however I've been down this road before with dire consequences.
Thursday Jul 28, 2011 #
Note
(rest day)
Allergies and sore throat today- will take it easy and declare a rest day.
Wednesday Jul 27, 2011 #
Walking 16:00 [1] 1.6 km (10:00 / km)
Short and quick today
Spin warm up/down 24:00 [2] 11.6 km (2:04 / km)
hmm- OR today!
Strength (legs and core) 25:00 [2]
easier session with hams, gluts and gastrocs etc
Tuesday Jul 26, 2011 #
Walking 21:00 [1] 2.0 km (10:30 / km)
Feels quite cool this am
Jogging warm up/down 25:00 [2] 4.0 km (6:15 / km)
before and after track plus 4x50m strides
Stretching 15:00 [0]
have been doing but not logging- legs a tad stiff today.
Track intervals 3:11 [3] 1.0 km (3:11 / km)
Easy session of 10x100m strides around MP (on straightaway) with 100m jog around curve:
19, 19, 20, 19, 19, 19, 20, 19, 19, 18 (avg =19.1)
19, 19, 20, 19, 19, 19, 20, 19, 19, 18 (avg =19.1)
Monday Jul 25, 2011 #
Walking 22:00 [1] 2.0 km (11:00 / km)
Nice change in weather. legs Ok
PFW
M spin core
T lite track
W spin core
Th Easy run
Fri rest / travel
PFW
M spin core
T lite track
W spin core
Th Easy run
Fri rest / travel
Spin warm up/down 23:00 [2] 10.0 km (2:18 / km)
Plain old New England in the Fall today - pity Alpe-d'Huez not offered.
Strength (arms and core) 30:00 [3]
Solid and usual routine 3x12-15 with hams thrown in and planks to finish.
Sunday Jul 24, 2011 #
Jogging warm up/down 11:30 [2] 2.0 km (5:45 / km)
Easy with some strides 4x50, followed by stretching before race
Note
The joyful strains of Advance Australia Fair rang out over the Champs Élysées today as Cadel Evans became the first southern hemisphere rider to win the Tour de France- crikey Cadel!
10 AM
Running race (Trail) 17:15 4.5 km (3:50 / km) +50m 3:38 / km
Beaver Brook 5k- actually 4.5 k out and back down and up (all the climb in second half). Humid but conditions much nicer than yesterday and temps in high 70s. Good run, conservatively out in 8:30 and uphill in 8:45- kept the momentum going and passed a couple of guys on the uphill grind. Finished 6th (out of 76) and faster than when I last ran this course 7/27/08 in 17:47. Decent HTFU opportunity (a long race for me these days :-) and felt like a sub 20 5k effort (avg'd 6:10/mile).
http://www.coolrunning.com/results/11/nh/Jul24_Bea...
http://www.coolrunning.com/results/11/nh/Jul24_Bea...
C • BB 5
7 PM
Walking 24:00 [1] 2.1 km (11:26 / km)
Very pleasant evening.
Saturday Jul 23, 2011 #
Walking 27:00 [1] 2.4 km (11:15 / km)
Out early after the rain- cool enough for the dogs.
Note
Yes it's an Australian in Paris- Cadel Evans set to win le Tour demain. Fantastic racing last few days in the alps topped off by the Grenoble contre le montre. National holiday for Oz?
5k trail race on cards for tomorrow.
http://www.3craceproductions.com/RacePages/BeaverB...
5k trail race on cards for tomorrow.
http://www.3craceproductions.com/RacePages/BeaverB...
10 AM
Jogging (map run) 29:14 5.01 km (5:50 / km) +58m 5:31 / km
Road / trail with 2008 NAOC map for familiarization. Red Y course route choice, attack point ID and control flow. Very humid out.
Friday Jul 22, 2011 #
Note
(rest day)
A day for swimming and keeping an eye on the TdF; Alpe-d'Huez stage today.
Thursday Jul 21, 2011 #
Walking 25:00 [1] 2.4 km (10:25 / km)
Another hot one coming
Jogging (treadmill) 32:00 5.32 km (6:01 / km)
Easy run and too unpleasant for outside today - streets of Chicago
Wednesday Jul 20, 2011 #
Walking 22:00 [1] 2.0 km (11:00 / km)
Hopefully track today
Thrilled to note several medals for Mass Velocity track colleagues at recent world champs and a new 4x400m M65 WR
Thrilled to note several medals for Mass Velocity track colleagues at recent world champs and a new 4x400m M65 WR
Note
Reflections on reading reports from WMOC and WMA: success (however you wish to define it) requires talent, motivation, preparation and a modicum of good luck- and when you are hot you are hot.
Jogging warm up/down 24:00 [2] 4.0 km (6:00 / km)
before and after track, with strides drills etc
Track (MIT) 9:34 2.7 km (3:33 / km)
HOT is the only way to describe conditions today maybe 90-95 on track and no shade- glad I had water and cool looking track sunnies. Plan was 4x600m around MP (42-43 per 200) with 200 walk (1:45 between) - effort was around 85-90% and felt OK after 4, pondered a 5th and decided on a slightly faster 300 (90%) to finish off. Went as follows:
2:11
2:09
2:08
2:10
55.4
(200 average = 42.5)
2:11
2:09
2:08
2:10
55.4
(200 average = 42.5)
Volleyball 50:00 [3]
All co get together and had to reappear as part of last years winning team. Much leaping about, 2 prelims and one final-which we won-followed by a quick beer and then home. Legs are tired.
Tuesday Jul 19, 2011 #
Walking 34:00 [1] 3.0 km (11:20 / km)
A little less muggy.
PFT some 600 ints at MP.
PFT some 600 ints at MP.
Note
Plans came to nought today- nixed by all day meeting.
Monday Jul 18, 2011 #
Walking 20:00 [1] 2.0 km (10:00 / km)
Gonna be hot and damp today
Spin warm up/down 22:00 [2] 11.0 km (2:00 / km)
Yellowstone NP today
Strength 35:00 [3]
Arms and core 3x15 with some legs 3x12
Sunday Jul 17, 2011 #
8 AM
Walking 27:00 [1] 2.4 km (11:15 / km)
Relatively pleasant
9 AM
Orienteering 58:28 7.51 km (7:47 / km) +244m 6:42 / km
Ran red course from Nobscot June 2011 meet. Very warm and somewhat humid. OK run with error at #2- 2mins - was right on line and missed boulder - distracted by cliffs. Then RC 14-15 got offline through swamp and green and had to relocate on trails - so about 3-4 mins.
Saturday Jul 16, 2011 #
Walking 27:00 [1] 2.4 km (11:15 / km)
Very pleasant out.
Musing about track withdrawal symptoms today - no track meets this weekend agh!
Musing about track withdrawal symptoms today - no track meets this weekend agh!
Strength (upper and core) 20:00 [3]
3x15 with TRX and pilates ball
3 PM
Jogging (trail) 33:17 6.42 km (5:11 / km) +44m 5:01 / km
Nice lope around GB- mid 80s but not too humid.
Friday Jul 15, 2011 #
Walking 35:00 [1] 3.2 km (10:56 / km)
(rest day)
Escaped (needed to after opining on topic) at lunchtime from an all-day Sci Advisory do-dah.
Thursday Jul 14, 2011 #
Walking 21:00 [1] 2.0 km (10:30 / km)
Work permitting track today and speed play planned. "to race fast- train fast" is the motto.
So 2 sets of 500/300 pairs @RP 66 per 400
500 in 82-83
300 in 49-50
So 2 sets of 500/300 pairs @RP 66 per 400
500 in 82-83
300 in 49-50
Jogging warm up/down 25:00 [2] 4.0 km (6:15 / km)
before and after track with 4x50m strides and drills/stretches
Nice conditions temp wise
Nice conditions temp wise
Track intervals (MIT) 3:16 1.2 km (2:43 / km)
Time was short, legs were stiff after warm up so wisely modified for quality rather quantity/length. Plan became 300,300,200 @90% with 100 walk recovery between , complete rest (10 mins) then a 300, 100 combo (100 walk between). Was testing speed I can maintain before becoming too anerobic as in race conditions should feel this around 500m. Went well and hit paces without undue burden as follows:
50.8
50.1
32.9
(800 in 2:13.8, 200 avg = 33.45)
48.6
14.5
(400 in 63.1, 200 avg = 31.55)
Focus was on smooth style/form and even pace.
50.8
50.1
32.9
(800 in 2:13.8, 200 avg = 33.45)
48.6
14.5
(400 in 63.1, 200 avg = 31.55)
Focus was on smooth style/form and even pace.
Wednesday Jul 13, 2011 #
Walking 22:00 [1] 2.0 km (11:00 / km)
Another steamer
Spin warm up/down 22:00 [2] 10.0 km (2:12 / km)
Spin around Acadia
Strength (legs and core) 30:00 [3]
3x12-15 quads/hams/gluts etc
Tuesday Jul 12, 2011 #
Walking 21:00 [1] 2.0 km (10:30 / km)
Muggeee
Jogging warm up/down 25:00 [2] 4.0 km (6:15 / km)
before and after intervals
Running intervals 12:50 3.2 km (4:01 / km)
Uncertain re weather and didn't want to stress legs too much with speed post Skyline, so opted for indoors on treadmill. 4x800m at 5k pace with 200m walk/jog recovery (1:40). Amazing how "slow" 800s at this pace feel! As follows:
3:15
3:14
3:12
3:09
3:15
3:14
3:12
3:09
Note
M55 800m at WMA track champs; winner in 2:08 and all 12 under 2:17.
C • WMA 4
Monday Jul 11, 2011 #
Walking 35:00 [1] 3.0 km (11:40 / km)
Getting loose again
Stretching 15:00 [0]
Legs
Spin warm up/down 15:00 [2] 6.4 km (2:21 / km)
Gentle spin along grand canyon
Strength (Arms and core) 30:00 [3]
3x12 somewhat easier today
Note
PFW No races this coming weekend and with TSs forecast for Tuesday may shift track to Wed or Thurs- possibly all comers meet but need to do some RP work in the next few weeks eg 500, 400, 300 at 33 sec per 200 and 1000, 800, 600 @ mile pace ie 40 per 200.
Also need to do some technical O training soon, have got hold of map from 2008 NAOC so will run with those and re run a course this weekend.
Also need to do some technical O training soon, have got hold of map from 2008 NAOC so will run with those and re run a course this weekend.
Sunday Jul 10, 2011 #
Event: Skyline Trail Run
Note
Carlisle Mosquito Friday July 8; 'Large field toes the line for the mile"
On the 800m front, yesterdays effort would have comfortably made the semi finals at WMA and sub 2:20 into the final.
On the 800m front, yesterdays effort would have comfortably made the semi finals at WMA and sub 2:20 into the final.
8 AM
Jogging (Skyline trail) 1:36:10 12.16 km (7:55 / km) +674m 6:12 / km
First timer and in for a penny in for a pound as they say - wasn't really sure what to expect but happy to have a HTFU training opportunity- who knows I might even do the BH traverse this year :-)
A marked contrast to yesterday's flat and fast track race - today was slow and gnarly and 15x longer! (fortunately a tad cooler)
Pleasant morning and not too hot, although definitely sweaty and made sure to take water at each stop. Decided to go easy at start which I did but even so at 5km mark my legs were tired enough to make me wonder why I was doing this. Anyhow took a goo had some more water and found a second wind. Even managed to enjoy some of the stunning views and nice trail sections of this race. Had to walk more than I would have liked and consequently missed my 1:30 target. With fresh legs next year? Who knows.
Well run event courtesy of the Saegers and the trail was well marked so that's always a pleasure.
A marked contrast to yesterday's flat and fast track race - today was slow and gnarly and 15x longer! (fortunately a tad cooler)
Pleasant morning and not too hot, although definitely sweaty and made sure to take water at each stop. Decided to go easy at start which I did but even so at 5km mark my legs were tired enough to make me wonder why I was doing this. Anyhow took a goo had some more water and found a second wind. Even managed to enjoy some of the stunning views and nice trail sections of this race. Had to walk more than I would have liked and consequently missed my 1:30 target. With fresh legs next year? Who knows.
Well run event courtesy of the Saegers and the trail was well marked so that's always a pleasure.
2 PM
Note
Post Skyline recovery; catch up on sleep snooze, paddle in pool and 1 pint of ice cream (half fat of course), model new NEOC O top for family.
Saturday Jul 9, 2011 #
Event: Bay State Games
Jogging warm up/down 15:00 [2] 2.4 km (6:15 / km)
2k before and 1 lap after race plus 4x50m strides, drills etc.
Scorching hot on the track (high 80s) and felt somewhat lethargic.
Scorching hot on the track (high 80s) and felt somewhat lethargic.
Stretching 20:00 [0]
Lots of leg work with roller and stick and dynamic /static stretching.
2 PM
Track race (Regis College BSG finals) 2:21 0.8 km (2:56 / km)
Hot conditions and wicked wind down home straight (the 100m really felt it and it showed in the times). Mixed open/masters heat, seeded 7th and finished 4th (no medal this year as several younger / faster runners in 40-59 div.). Tactically, as break against the wind, I latched onto the back of a 2:20 pace runner and when he seemed to slow at 400 (through in 69 sec) I went round him at 500 and set my sights on runner about 5m ahead. He heard me coming and managed to stay ahead at line by just under a 1 sec. Anyhow decent race and a new PR by almost 3 seconds in 2:21.01 (BSG same time last year was 2:28.45)- a good effort but by no means maxed out speed wise so am going to have to play with a 66-67 first lap to see what's left in the tank and in less oppressive conditions realistic goal would be 2:19.
Today's 2:21 is AG=87%, open age equiv 1:55.6, so nudging towards Intl. territory for age group. Stretch goal for this season would be 2:17 for AG 90%. World Masters track champs currently on in Sacramento, so watching with interest :-)
http://www.baystategames.org/html/bsgwww/pdf/Summe...
Today's 2:21 is AG=87%, open age equiv 1:55.6, so nudging towards Intl. territory for age group. Stretch goal for this season would be 2:17 for AG 90%. World Masters track champs currently on in Sacramento, so watching with interest :-)
http://www.baystategames.org/html/bsgwww/pdf/Summe...
4 PM
Note
Have had a swim / paddle to cool off and legs feel good- so Skyline trial run tomorrow.
Good news today is 28th wedding anniversary and I did not forget !! card roses and dinner later :-)
http://www.baystategames.org/html/bsgwww/summergam...
Good news today is 28th wedding anniversary and I did not forget !! card roses and dinner later :-)
http://www.baystategames.org/html/bsgwww/summergam...
Friday Jul 8, 2011 #
Walking 15:00 [1] 1.6 km (9:22 / km)
(rest day)
Wimpy wet
Thursday Jul 7, 2011 #
Walking 20:00 [1] 2.0 km (10:00 / km)
The heat is on___ da dada.
Jogging (easy) 33:30 5.6 km (5:59 / km) +125m 5:23 / km
Petit Tour de Suisse aujourd'hui
Wednesday Jul 6, 2011 #
Walking 20:00 [1] 2.0 km (10:00 / km)
breaking a sweat these days without much effort.
Spin warm up/down 20:30 [2] 10.0 km (2:03 / km)
Today was the California coast- Big Sur.
Strength (arms and core) 30:00 [3]
Std routine 3x12-15, plus some ham work.
Tuesday Jul 5, 2011 #
Walking 21:00 [1] 2.0 km (10:30 / km)
Back to work- what's that?
Track intervals (MIT) 54 [4] 0.4 km (2:15 / km)
Pure speed workout; 4x100m at 95% speed* with complete rest (5mins) between. Hot and no breeze. Aiming for 13's and pretty consistent (fumbled stop watch on 3rd so time a bit off) and right where I wanted to be as follows (rounded up /down to 1/10th per hand timing):
13.4
13.5
13.7
13.5
Avg =13.53
*would expect a flat 100m in 12.9-13.1 and 200m in 28.x
13.4
13.5
13.7
13.5
Avg =13.53
*would expect a flat 100m in 12.9-13.1 and 200m in 28.x
12 PM
Jogging warm up/down 29:00 [2] 5.0 km (5:48 / km)
Before and after track with 4x50m strides, stretches and drills. Hot (high 80s) and sunny- summer's here.
7 PM
Swimming (BS) 16:00 [2] 0.75 km (21:20 / km)
more laps
Monday Jul 4, 2011 #
Swimming (laps) 21:00 [2] 1.0 km (21:00 / km)
(rest day)
First swim of season on the 4th- getting ready for Walden!
Strength (core) 16:00 [2]
lite core, abs mostly.
Note
PFW- lite week
T track speed 4-5x100m at 13.x with complete rest between
W spin, arms and core
Th run
F core and rest
Sa BSG 800m. Aim is sub 2;20 and expecting some faster M40+ to hang onto. Race plan- got to go out harder in first 500m (target 67-68 first 400, so 5 in 84-85) then hang on to 600 and then hit it. Dat's da plan so as not to leave anything on the table (based on flat 400, even a 66 first lap could doable).
Su maybe, depending on legs, Coach's Skyline trail run.
T track speed 4-5x100m at 13.x with complete rest between
W spin, arms and core
Th run
F core and rest
Sa BSG 800m. Aim is sub 2;20 and expecting some faster M40+ to hang onto. Race plan- got to go out harder in first 500m (target 67-68 first 400, so 5 in 84-85) then hang on to 600 and then hit it. Dat's da plan so as not to leave anything on the table (based on flat 400, even a 66 first lap could doable).
Su maybe, depending on legs, Coach's Skyline trail run.
Sunday Jul 3, 2011 #
Walking 27:00 [1] 2.4 km (11:15 / km)
Legs a tad tired-recovery run and swim later.
2 PM
Jogging warm up/down (recovery easy) 21:30 [2] 3.9 km (5:30 / km) +65m 5:05 / km
After a spot of hosta planting to maintain the local deer population, ventured out for a soggy / humid run around the local trails.
Saturday Jul 2, 2011 #
Jogging warm up/down 20:00 [2] 3.2 km (6:15 / km)
Before and after OHD race with 4x50m strides and drills. Legs pretty loose.
Stretching 15:00 [0]
Legs with roller and stick.
Running race (Road) 5:45 1.03 mi (5:35 / mi) +21m 5:15 / mi
Carlisle OHD mile (36th running and 99 years of OHD) very warm and 160 runners of all ages. Turned out to be a fairly tactical race after the 15 yo CCHS track hotshot and winner took off. Started well cruised to first half in a pack of 3, then ramped it up for second half uphill- felt like a sub 5:30 effort. After 3 years of finishing 4th, made the podium (yay!) in second with 5:45.5 (officially 5:46 with RF chip timing) and first in the masters 40-59 div. This one was actually pretty sweet and apparently I'm not slowing down with age (yet!). So history is:
2008 4th in 5:56
2009 4th in 5:55
2010 4th in 5:48
2011 2nd in 5:45
http://www.coolrunning.com/results/11/ma/Jul2_Carl...
Stayed for awards and OHD parade, flag ceremony and book sale-pleasant morning with Roz.
Ps learnt that there is a Carlisle in West Australia- have to look it up as the only other one I know personally is Carlisle Cumbria UK.
2008 4th in 5:56
2009 4th in 5:55
2010 4th in 5:48
2011 2nd in 5:45
http://www.coolrunning.com/results/11/ma/Jul2_Carl...
Stayed for awards and OHD parade, flag ceremony and book sale-pleasant morning with Roz.
Ps learnt that there is a Carlisle in West Australia- have to look it up as the only other one I know personally is Carlisle Cumbria UK.
C • Cool 2
Note
Turns out Carlisle is a suburb of Perth WA on the commuter rail line to Armadale where my folks live- how many times have I made that trip and not noted the station stop. Oy vey- dementia!?
Walking 30:00 [1] 2.5 km (12:00 / km)
Various schlepping around Carlisle and the hood.
Friday Jul 1, 2011 #
Walking 26:00 [1] 2.4 km (10:50 / km)
(rest day)
Moving ok
Stretching 15:00 [0]
With stick and roller
Strength (Core) 15:00 [2]
Easy session to stay loose