Training Log Archive: cmorseIn the 30 days ending Apr 30, 2010:
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Friday Apr 30, 2010 #
5 AM
Note
rhr:48 slept:7.5 weight:77.1kg
3 PM
Bike - Recumbent (Lake > Cider Mill Loop) 33:00 [3] 12.5 km (2:38 / km) +150m 2:29 / km
shoes: Slipstream
Took the bike out for another spin. Gorgeous out...
Still thinking about that Mistral I rode yesterday. About a foot and a half shorter overall, 2 feet shorter wheelbase. And most importantly, about 15# lighter. That bike just climbs better, period. And a bit more reclined means more aerodynamic - on todays ride, with my upright posture, I could feel the air resistance any time I got it up over 15mph or so.
Still thinking about that Mistral I rode yesterday. About a foot and a half shorter overall, 2 feet shorter wheelbase. And most importantly, about 15# lighter. That bike just climbs better, period. And a bit more reclined means more aerodynamic - on todays ride, with my upright posture, I could feel the air resistance any time I got it up over 15mph or so.
Thursday Apr 29, 2010 #
Event: CSU Park-O: Cat Rock
5 AM
Note
rhr:48 slept:8.0 weight:76.2kg
1 PM
Bike - Recumbent (Mistral) 20:00 [3] 5.0 km (4:00 / km)
Drove over to Canterbury to test ride a Challenge Mistral SL. Very nice bike, much lighter than the slipstream, climbed pretty well. 54 speeds was a bit of overkill, but the DualDrive was nice, being able to drop into a low gear while still and this thing had a stupid low gear of 15 inches. Nice day for a ride.
3 PM
Bike - Recumbent (tooling around) 20:00 [3] 5.0 km (4:00 / km)
shoes: Slipstream
Got home and took my bike out for a couple runs up and down the street. Much more solid feel, no noisy bits (Mistral had some chain noise and rattles) and very confident handling (Mistral had a pretty light steering so was a bit twitchy - though something I would likely adapt to pretty quickly). Mine is still a dog up hills though - mostly due to the extra weight. I also like the narrow euro style seats better than the wide mesh seats like the Slipstream. Just don't know what to do...
Wednesday Apr 28, 2010 #
6 AM
Note
rhr:49 slept:8.5 weight:76.7kg
Tuesday Apr 27, 2010 #
5 AM
Note
rhr:50 slept:8.0 weight:77.1kg
Monday Apr 26, 2010 #
6 AM
Note
rhr:50 slept:8.5 weight:76.2kg
Saturday Apr 24, 2010 #
6 AM
Note
rhr:52 slept:8.5
10 AM
Orienteering (Gay City) 35:00 [3] 3.5 km (10:00 / km)
shoes: Roclite 312gtx
Setting out streamers and verifying control locations for scout orienteering w/ Troop 223 (Vernon). Easy jog.
I forget how nice these woods are to run in. Absolutely gorgeous.
I forget how nice these woods are to run in. Absolutely gorgeous.
Orienteering (Gay City) 23:57 [4] 3.5 km (6:51 / km)
shoes: Roclite 312gtx
Went back out to 'run' the course - sans map and compass. Felt great to be running in the woods, but didn't feel like I was moving all that fast. Tired toward the end.
Hiking (Gay City) 2:00:00 [1] 3.5 km (34:17 / km)
shoes: Roclite 312gtx
And one more time with the scouts - teaching them concepts on each leg, taking turns leading. Did quite well. Picked up streamers as we went as I wouldn't have time to make a 4th loop to pick them up.
Friday Apr 23, 2010 #
6 AM
Note
rhr:53 slept:7.0 weight:76.7kg
9 PM
Note
another long day at work prepping for open house Sunday, Jackson & Hayden each with scout meetings (different times and places) and lack of opportunity to get out. Oh well...
at least tomorrow AM I'm teaching O to a troop from Vernon, so that's log time - setting streamers, then a quick 'run' of the course, then teaching, then another run of the course to retrieve streamers. 3.5km x 4 = 14km. Hmmm, when I look at it like that, makes the Billygoat seem like a short course. Currently no schedule conflicts with da Goat, so I might even make it this year.
at least tomorrow AM I'm teaching O to a troop from Vernon, so that's log time - setting streamers, then a quick 'run' of the course, then teaching, then another run of the course to retrieve streamers. 3.5km x 4 = 14km. Hmmm, when I look at it like that, makes the Billygoat seem like a short course. Currently no schedule conflicts with da Goat, so I might even make it this year.
Thursday Apr 22, 2010 #
Event: CSU Park-O: Peter's Hill
6 AM
Note
rhr:46 slept:8.0 weight:75.7kg
bottom of the feet a tad sore this AM. Probably from running in the 790's (flat) without insoles (flatter). Not much underfoot to protect the feet.
(I ran the first 20k in the 790's since I drove over in them, got there a minute late so just started running without changing, switched to the Inov-8's for 30k, then back to the 790's after the Inov-8's self destructed...)
(I ran the first 20k in the 790's since I drove over in them, got there a minute late so just started running without changing, switched to the Inov-8's for 30k, then back to the 790's after the Inov-8's self destructed...)
9 PM
Note
no time, no shoes, no motivation = losing combination
Wednesday Apr 21, 2010 #
5 AM
Run - Road long (Run Hope Ameriica) 7:40:00 [2] 34.5 mi (13:20 / mi)
rhr:51 slept:6.0 weight:77.1kg shoes: Roclite 312gtx
details after a shower and some ice cream....
ahhh... much better now...
Went over to Avon this AM to run with ultrarunning legend Lisa Smith-Batchen and her cohort sister Mary Beth of the Religious Teachers Filipini as Lisa runs 50 miles in 50 states to raise funds for aids orphans.
Haven't done a real long run since early February, so set my target on running very conservatively and walking plenty as well. A 10k paved rail trail segment made keeping track of mileage easy. Ran some of it on single track paralelling the trail when possible, but mostly on the pavement. Goal was to try and get 5 laps in and get a 50k into the logs (thus taking care of one of my 2010 goals of running 2 ultras - check). On the fifth lap the inside of my shoe blew out and the only thing holding it together was the goretex liner (barely). Called it a day at 50 and kicked back, had some more drink and clif bars. After hanging out for a half hour or so, I decided that I still felt pretty good, so why not go out and tack a few more miles on for the hell of it. Another 3.5 miles and then back then had to call it a day.
No real normal soreness issues which is very encouraging, just a bit of lyme arthritis deep in my hip joint - I can live with that...
B&J's Vanilla Heath-Bar Crunch, in case you were wondering. I think I need to finish it tonight...
ahhh... much better now...
Went over to Avon this AM to run with ultrarunning legend Lisa Smith-Batchen and her cohort sister Mary Beth of the Religious Teachers Filipini as Lisa runs 50 miles in 50 states to raise funds for aids orphans.
Haven't done a real long run since early February, so set my target on running very conservatively and walking plenty as well. A 10k paved rail trail segment made keeping track of mileage easy. Ran some of it on single track paralelling the trail when possible, but mostly on the pavement. Goal was to try and get 5 laps in and get a 50k into the logs (thus taking care of one of my 2010 goals of running 2 ultras - check). On the fifth lap the inside of my shoe blew out and the only thing holding it together was the goretex liner (barely). Called it a day at 50 and kicked back, had some more drink and clif bars. After hanging out for a half hour or so, I decided that I still felt pretty good, so why not go out and tack a few more miles on for the hell of it. Another 3.5 miles and then back then had to call it a day.
No real normal soreness issues which is very encouraging, just a bit of lyme arthritis deep in my hip joint - I can live with that...
B&J's Vanilla Heath-Bar Crunch, in case you were wondering. I think I need to finish it tonight...
Tuesday Apr 20, 2010 #
5 AM
Run - Road hills (Happy Hills) 42:00 [3] 8.0 km (5:15 / km) +210m 4:38 / km
rhr:46 slept:7.5 weight:76.7kg shoes: Roclite 312gtx
joined the boys for a couple reps. Didn't have more than two in me today. Sigh...
Monday Apr 19, 2010 #
6 AM
Note
rhr:46 slept:8.75 weight:76.2kg
5 PM
Run - Road warm up/down (SLR) 11:14 [3] 2.0 km (5:37 / km)
shoes: Roclite 312gtx
to/from Shafran, intentionally slow pace all the way around. Feeling pretty crappy
Run - Trail (Shafran) 26:24 [3] 3.97 km (6:39 / km) +55m 6:13 / km
shoes: Roclite 312gtx
slow loop around Shafran - feeling pretty lousy, so just kept the pace onerously slow. Gorgeous day out...
Sunday Apr 18, 2010 #
7 AM
Note
rhr:48 slept:8.0 weight:77.1kg
8 AM
Run - Trail long (Vernon Rail Trail) 1:47:03 [3] 13.2 mi (8:07 / mi)
shoes: Roclite 312gtx
Church St to Steeles Crossing and back. Longest run since first week of February. Lots of Lyme related aches still, but glad to have finished it. My shoulders are sore....
Got to the trail head at 8am, met up with 8 other runners who apparently meet regularly on sundays for longish runs. Nice bunch of folks...
Got to the trail head at 8am, met up with 8 other runners who apparently meet regularly on sundays for longish runs. Nice bunch of folks...
2 PM
Hiking (Line St) 27:00 [1] 2.25 km (12:00 / km)
shoes: Roclite 312gtx
Went down to Case Mtn to do some geocaching with Hayden, only to find that the caches I downloaded to the GPS all had their lat/lon zeroed out. Not sure what happened there, but its tough to find them if you don't have that important bit of info. So we opted for a hike, which wound up being a short loop (didn't take a map) so we called it a day and went to Time Machine to watch the model trains run instead.
Saturday Apr 17, 2010 #
Event: Traprock 50K
8 AM
Run - Trail (Traprock 50km) 45:00 [3] 7.0 km (6:26 / km)
shoes: Roclite 312gtx
No, I wound up not running the race but came out to lend a hand and support our other club runners. I did run a table and chairs out to one of the aid stations, then ran out to Lake Louise where I set up to direct outbound and inbound runners in the correct directions. Also took around 300 photos. When my replacement showed up at 11am, I ran the single track ridge 1.5 miles back to the start very vigorously with the pack on (including camera, tripod, heavy fleece and goretex jackets - basically stuffed pack)
Felt great running on the trails in cool misty conditions... We're going to have to see how I do at any sort of distance....
Felt great running on the trails in cool misty conditions... We're going to have to see how I do at any sort of distance....
Core 30:00 [1]
Did a lot of random stretches and flexibility exercises in between directing runners at Traprock. I figure I did at least 30 minutes worth during my shift...
Friday Apr 16, 2010 #
6 AM
Note
rhr:50 slept:9.25 weight:77.1kg
Thursday Apr 15, 2010 #
6 AM
Note
rhr:46 slept:8.5 weight:78kg
12 PM
Run - Mixed (Shelter Falls) 51:12 [3] 9.5 km (5:23 / km)
shoes: Roclite 312gtx
Snuck away from work for a bit and went for a run. Gorgeous day to be out, but my muscles hurt from the start. A real struggle all the way around. About 7.5km on trails or grassy areas along roads, the remaining 2km on roads or paved pathways. Beats a zero.
Wednesday Apr 14, 2010 #
5 AM
Note
rhr:46 slept:7.5 weight:77.1kg
8 PM
Note
another long day, and Ellen & Anna out this evening. Ughhh, this is getting pathetic. I need to try and force myself to run before dawn and get it out of the way. But tomorrow isn't looking good as I need to be in earlier than normal tomorrow but will bring my running gear and hope an opportunity presents itself to sneak away for a bit...
Tuesday Apr 13, 2010 #
5 AM
Note
rhr:46 slept:8.0 weight:77.1kg
7 PM
Note
11 hours at work & Ellen's out tonight. Surefire recipe for a zero.
Monday Apr 12, 2010 #
6 AM
Note
rhr:48 slept:8.5 weight:76.7kg
tired this am...
5 PM
Hiking (Lake & back) 1:30:00 [1] 6.13 km (14:42 / km)
shoes: NB 790 {orange}
Busy day, nice walk with the family (they're on vacation this week) out to the lake and back. No run on the books today...
Sunday Apr 11, 2010 #
2 PM
Run - Road warm up/down (SLR) 25:52 [2] 5.0 km (5:10 / km)
shoes: NB 790 {orange}
1km down to Shafran, then 4km out to the end of the dirt road after the Shafran loop to pad time to bring me to 45 minutes. Pretty pokey pace, but kept running.
Run - Trail tempo (Shafran) 19:16 3.97 km (4:51 / km) +55m 4:32 / km
shoes: NB 790 {orange}
Quick run at Shafran - started out moderate and, feeling pretty good, began picking up the pace finishing with a strong final stretch. Ran with the 790's sans inserts, so I felt every root and rock, but the shoes were otherwise comfortable on smooth sections.
Saturday Apr 10, 2010 #
10 AM
Hiking (Yawgoog/Patchaug) 2:00:00 [1] 8.3 km (14:27 / km) +200m 12:54 / km
shoes: Roclite 312gtx
Group hike on scout campout. Originally headed out for short hike to a rock formation called the dinosaur cave. Got out to where the map indicated the caves should be and didn't find anything, but the map we had was a pretty crude trail map of the scout camp - ie not the pinnacle of fine mapping. While discussing option with the other leaders, I checked the map in my GPS, which I had running. Noted that we were pretty much standing on the state line, which equated nicely with the fact that the color of the blue blazes changed right about where we were, the CT side being the standard blue trail blue color. So we opted to follow the blue trail into CT for a while (Patchaug Trail) and the decided to turn it into an exploratory loop getting us back to camp with just a shade over 5 miles hiking, which many of the boys needed to do for a rank advancement. So it was a gorgeous day, a nice hike over terrain none of us had ever been on and the maps/gps worked out very nicely to keep us from ever being confused about where we were or where we were heading.
Lots of other hiking etc around camp this weekend, but I did not bother to log any of it, but a very busy weekend.
*I recently purchased a Garmin micro-SD card with 24k equivalent topos for all of New England, NJ, NY & PA on it for the GPS. Very nice detail for this purpose and the trails on the CT side were actually dead on for accuracy! There was one point where two trails on the gps map paralleled each other very tightly and it was in fact one track on top of a dam and another running below.
Lots of other hiking etc around camp this weekend, but I did not bother to log any of it, but a very busy weekend.
*I recently purchased a Garmin micro-SD card with 24k equivalent topos for all of New England, NJ, NY & PA on it for the GPS. Very nice detail for this purpose and the trails on the CT side were actually dead on for accuracy! There was one point where two trails on the gps map paralleled each other very tightly and it was in fact one track on top of a dam and another running below.
Friday Apr 9, 2010 #
6 AM
Note
rhr:48 slept:7.5 weight:77.1kg
Thursday Apr 8, 2010 #
5 AM
Run - Trail (Crandalls) 45:06 [3] 7.0 km (6:27 / km) +120m 5:56 / km
rhr:48 slept:7.0 weight:77.1kg shoes: Roclite 312gtx
Nice to be able to go out before dawn and have it be warm enough for shorts and tee shirt. Dark to start, but light enough to turn the light off for the last 10 minutes or so. Not a lot of energy this AM, but otherwise felt pretty good. It time permits, I may even go back out later and put in a double...
3 PM
Run - Road warm up/down (SLR) 9:59 [3] 2.0 km (5:00 / km)
shoes: Roclite 312gtx
to/from Shafran
Run - Trail (Shafran) 23:00 [3] 4.0 km (5:45 / km) +55m 5:23 / km
shoes: Roclite 312gtx
82F - legs certainly didn't want to run, but pushed them out the door anyway. Run felt slow, and seemingly was - 4.5 minutes slower than a week ago - no motivation to push whatsoever. Once around the loop and home, sweating like a pig. Legs more sore than they were this AM, though the felt fine all day at work.
Wednesday Apr 7, 2010 #
5 AM
Note
rhr:46 slept:7.0 weight:76.7kg
9 PM
Note
damn... another zero. Work @ 5am, had running stuff with me but no opportunity to get out. Kids finally done with homework at 9pm, but the options now are roads or driving elsewhere so it looks like diddly.
Got the gear ready to go and headlamp charging so I'll make a point to run before work and my day gets away from me.
Good news from the doc though, she suspects the current aches may be due to a dieoff and my body overresponding- she thinks it will subside and improve over the next week or so. Here's hoping...
Got the gear ready to go and headlamp charging so I'll make a point to run before work and my day gets away from me.
Good news from the doc though, she suspects the current aches may be due to a dieoff and my body overresponding- she thinks it will subside and improve over the next week or so. Here's hoping...
Tuesday Apr 6, 2010 #
5 AM
Note
rhr:48 slept:7.0 weight:76.7kg
home w/ Jackson who's sick....
5 PM
Run - Road (SLR) 9:59 [3] 2.0 km (5:00 / km)
shoes: Roclite 312gtx
to/from Shafran
Run - Trail (Shafran) 35:54 [3] 6.3 km (5:42 / km)
shoes: Roclite 312gtx
Shafran - usual loop at easy pace - twice around the loop.
Achy legs don't feel any better than yesterday, but since I figure this is lyme related neuropathy rather than anything running related, I figured I go out and run on sore legs anyway. Didn't get any 'better' during the run, but about halfway through I noticed the pain wasn't bothering me as much - mostly because I seemed to be getting used to it. Ah well, I got out...
Achy legs don't feel any better than yesterday, but since I figure this is lyme related neuropathy rather than anything running related, I figured I go out and run on sore legs anyway. Didn't get any 'better' during the run, but about halfway through I noticed the pain wasn't bothering me as much - mostly because I seemed to be getting used to it. Ah well, I got out...
Monday Apr 5, 2010 #
5 AM
Note
rhr:48 slept:4.0 weight:76.7kg
very restless night - due to late run?
9 PM
Note
(rest day)
legs quite sore, not running related aches, but more an exacerbated state of the muscle issues I've been having. Decided not to tempt fate by running today.
Sunday Apr 4, 2010 #
6 AM
Note
rhr:52 slept:9.0 weight:76.2kg
busy day on tap, hopefully squeeze something in later
8 PM
Run - Road tempo (Shenipsit Lake) 47:04 10.1 km (4:40 / km)
shoes: Roclite 312gtx
After dark run out to the end of the lake and back - mostly dirt roads. Solid hard effort most of the way - evenly paced, then slowed it down on the final 800m back to the house to ease it back. Gorgeous night to run - maintaining a steady pace seems easier in the dark for some reason.
Saturday Apr 3, 2010 #
Event: WCOC - Stratton Brook SP
6 AM
Note
rhr:49 slept:8.0 weight:77.1kg
10 AM
Orienteering race (Stratton Brook - Hounds) 11:56 [5] 1.8 km (6:38 / km)
shoes: Roclite 312gtx
First of 2 sprints. Felt really good to run hard in the woods, though I had some trouble reading the description sheet on the run, so near the end, I memorized the control codes on the final 5 controls to maintain speed through them. Except that the final two controls were 61 and 60 and I got messed up, punched 61 and without looking at my map sprinted to the finish - totally neglecting to go to the final control - #60. Thus a very speedy DNF.
I'll probably post my splits as a re-run (so they don't count) for comparison later.
I'll probably post my splits as a re-run (so they don't count) for comparison later.
Orienteering race (Stratton Brook - Fox) 13:44 [5] 2.3 km (5:58 / km)
shoes: Roclite 312gtx
2nd of 2 sprints. Another fine effort with only minimal errors - mostly drifting on course. Slowed down to read codes on every control to ensure I didn't skip any, but also able to read ahead and on most controls I had my exit strategy in place before punching. Also lost a little time as on may controls I had difficulty getting the SI punch to register.
Orienteering (Stratton Brook - Fox redo) 51:00 [1] 2.2 km (23:11 / km)
shoes: Roclite 312gtx
Went back out on the Fox course with the Boutot clan to help the boys work on their First Class orienteering requirement. Lots of teaching on the go so the pace wasn't terribly fast, but they seemed to enjoy it and hopefully learned something.
Friday Apr 2, 2010 #
6 AM
Note
rhr:49 slept:7.0 weight:77.1kg
8 AM
Run - Road warm up/down (Hare & back) 27:10 [2] 5.0 km (5:26 / km)
shoes: Roclite 312gtx
1km warmup to trail, then ran remainder of normal Hare & back route on the dirt road as a cooldown. Upper legs very achy on the way back.
Core 2:08 [3]
spent a couple minutes stretching out between the warmup and the trail section.
Run - Trail tempo (Shafran) 18:32 [5] 3.97 km (4:40 / km) +55m 4:22 / km
shoes: Roclite 312gtx
Ran this as hard as I could. Quite satisfying to break 20 minutes, and by quite a bit. Still feel my legs aren't as fresh or strong as they could be though - so there may room for improvement yet...
10 AM
Note
With 550 miles on them, my Inov-8's are starting to disintegrate. The goretex liner is intact, but the uppers in the toebox area have some serious holes in them. Probably get a few hundred more miles out of them, but me thinks its time to get a new pair for racing. I heard a rumor that O-Rocs are due on the 7th :-)
Thursday Apr 1, 2010 #
6 AM
Note
rhr:49 slept:6.5 weight:77.1kg
RESTART - I've unticked the sick box, though I'm still feeling some Lyme symptoms - but the past week or so I've been feeling improvement so its a new month and time to restart regular training again. March really sucked...
And to help with the motivation, I've signed on to sponsor Barb in her quest to get rogaine ready for Big Muddy in May. So as long as Barb does her training, I'll be sending $35 to the Jr Team but more importantly it will cost me to post a zero (or anything less than 45 minutes a day actually).
Bring it on!!
And to help with the motivation, I've signed on to sponsor Barb in her quest to get rogaine ready for Big Muddy in May. So as long as Barb does her training, I'll be sending $35 to the Jr Team but more importantly it will cost me to post a zero (or anything less than 45 minutes a day actually).
Bring it on!!
12 PM
Run - Trail (nooner...) 53:18 [3] 7.89 km (6:45 / km) +180m 6:04 / km
shoes: Roclite 312gtx
Snuck out of work for a bit, over horsebarn hill, along the Fenton on the Nipmuck trail, then back up horsebarn hill via some twisty single track. A lot of water out there - some of the trails were basically small streambeds. Achy in the hips and not much oomph up the hills, but quite nice to be out.