Training Log Archive: cmorse

Event: French Creek Rogaine
 

10am - 12 Hour Rogaine w/ Tom Skrocki. Very hot, humid - distance is rough estimate - will update once I measure map. Ran a CW loop from Birdsboro, across French Creek N, then French Creek East, and FC Central. Planned on FC West but ran out of steam and daylight. Finished out of the top three in Mens Open, but more points than most other classes - not sure of final position. (6th overall)

Brutal event - opted for shorts due to hot weather - both legs look like hamburger now...

Post Mortem will be posted on the French Creek website soon.

HRresting = 42

6:00am - Ran programmed interval routine on treadmill. 4x60sec@12mph with 60 sec recovery at 8.6mph. 2 sets with 4 minutes between sets. 5 minutes warmup/warmdown... HRmax at 170bpm in 3rd repeat, 1st set. Rest mostly in mid 160's with recovery in the low 150's. Not exceptionally difficult, but muscles a little sore toward end of second set. Will probably run Skyline in heat and humidity this afternoon then off until Saturday...

5:30pm - warm, humid - high 80's - Ran the Skyline loop on Minnechoag with Kevin, Bruce and Ed. Good run, walked the hills (as usual) and calves tight and although the backside felt smooth, I was too tired to really push hard. Finished 3.5 minutes ahead of Bruce, Ed another 3 minutes back and Kevin brought up the rear at 1:27

6:50am - Another short 20 minute workout. 5 min warmup, 2 killer hills (15% grade) - one at 8mph (ughh...) the second one toned down to 6mph - both lasted less than 2 minutes before HR maxed out in the upper 160's. Turned things downhill(-5%) and did 2 minutes at 12mph before cooling down for 5 minutes..

Will try short easy workouts tomorrow and Wed AM followed by 9M on Minnechoag Mtn Wed evening then nothing until Rogaine Saturday...

8:00am - having laid off the past two days and with other runners being scarce I decided to push and see if I could break 30 minutes on the Sampler course. A lot of mud in some spots made the footing slick and very high humidity had the asthma up. But a very good run considering the conditions.

8:30am - Opted to just do a short, intense workout - two hard fast hills followed by ludicrous downhill speed. Ran first hill at 10%, 8mph, recover, then second hill at 12% 7.5mph - pegged heart rate to 180bpm on first hill. Ran 12mph at -5% for a few minutes before cooling down.

9:30am - Ran the summer version of Iditapub (Readsboro, VT to the Freight Yard Pub in North Adams, MA) on a combo of snowmobile trails and the AT/Long Trail. Ran w/ Bob Dion, Tom Skrocki, Geoff Mather, Scott?. Felt good and set a pretty good pace for the first 14-15 miles, then began to fade near the water stop. Choice of warm water or iced Sam Adams.. Had the latter although it didn't sit too well. After an appropriate break took off on the AT again, Bob taking off like a bat out of hell just when I needed to back off the pace a bit. Oh well, I hung on as best I could. Found out later (at the Pub) that Bob thought i was still out front and was trying to reel me in.. Pretty slow on the last 5 miles or so as my calves turned to rubber and I feared tripping up in the rocks on the Cobble Trail, so picked my way pretty slowly. A very fun run and a lot faster and easier than in January when we had 5+ feet of snow on some of the higher spots..

6:00 am - 5 min warmup at 8mph, then increased incline incrementally until heart rate reached 175bpm. (12%) Then cranked it back to -5% for a few minutes until HR went sub 140bpm, then immediately cranked a 6mph 15% grade for a few minutes until HR hit 172bpm (95% HRmax), then back to -5% and alternating 8mph / 10.5mph until the 4 mile mark. Planning to go to VT/MA and run the Iditapub route tomorrow (20m on the AT)

6:50am - AT Intervals - (1% incline throughout) warm up 5 minutes @ 8mph, then 10.5mph until HR reached 95% (172bpm), then recover at 7.5mph until HR back to 140, then repeat. 4 Intervals total, first one took 4 minutes to reach target heart rate, each successive interval was shorter. After 3rd interval, HR stalled around 145, ran there for 3 minutes then ran one final AT Interval. 7 minutes warmdown pulse did not drop below 138 even when I dropped incline to -5%. Calves a little sore afterwards, but felt good overall.

6:40am - warmup followed by modulating hill intervals - start at 3%, then 7%, 4%, 8%, 5%, 9%, 6%, 10% at one minute intervals. Pace 4.6 min/km for all intervals. Then down to -3% for a few minutes, then 2 minutes at 12% and 4.14 min/km followed by cooldown. Heart Rate peaked at 171 bpm on the later intervals and final 'assault'.

6:20am - hot in the gym - ran at 5min/km - with some incremental hill intervals. Pushed heart rate to 176bpm which is only 5 below my calculated max and higher than previously pushed. Maintained this level for a minute or so before dropping it down again. Toned it down and ran downhill at high speed after that one.

3PM - Spent a bit more than 3.5 hours running on the Tarrywile map doing Recon for the Bioblitz - a 24 hour biological survey. Covered all of the map visiting the most promising 'diversity' sites and reporting back to scientists at base camp and in the woods. Assisted various teams in getting traps into some offtrail sites. A combo of running / walking but since it involved navigation on an O-map - we'll count it as training, particularly since I have not had a chance to do much else...

HRr = 47

6:05am - Have not run in a while, just a couple of 400m & 800m repeats, not terribly structured, read new issue of Trail Runner during warmup and between intervals. May try to get out on trails this evening...

- Splits