Training Log Archive: cmorseIn the 31 days ending Jan 31, 2011:
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Monday Jan 31, 2011 #
Core (core 5) 20:00 [1]
rhr:46 slept:7.5 weight:78kg
Bike - Stationary (3m) 21:06 [2]
Other (sauna) 20:00 [0]
Shoveling 1:20:00 [1]
Shoveling (roof) 1:00:00 [1]
Other (sauna/whirlpool) 25:00 [0]
Shoveling (roof) 45:00 [1]
Note
Sunday Jan 30, 2011 #
Snowshoe race (Curly's) 43:46 [5] 4.0 mi (10:57 / mi)
rhr:47 slept:8.5 weight:77.7kg shoes: NB 790 {green}
Yesterday's run definitely took its toll as I didn't have much in the tank on the monster climb up to the ridge, but felt pretty good on the flats and a really solid, screaming downhill on ski trail the race is named for - passed 5 or 6 folks on the steeps. Not sure on time or place, but quite happy with the performance all things considered.
{edit} 24th of 117 finishers, updated time
169.4# post
Snowshoe warm up/down 20:00 [1]
Note
| L&F | Start | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 |
|---|---|---|---|---|---|---|---|---|---|---|---|
| Avg Wt | 176.7 | 175 | 173.4 | 172.5 | 169.1 | 170.4 | |||||
| rhr | 48 | 48 | 45 | 45 | 46 | 45 | |||||
| sleep | 7.2 | 7.9 | 7.4 | 7.5 | 7.7 | 7.5 |
Saturday Jan 29, 2011 #
Run - Road race 44:01 [4] 10.0 km (4:24 / km)
rhr:43 slept:8.5 weight:77.7kg shoes: 340 ORoc 2010
The course winds through neighborhood streets around the park and then loops back into the park and picks up the 5k route for the final couple miles - back out of the park and along more sidewalks and city streets before finishing back at the Skate House. I figured the roads would be mostly snow covered (and I was correct) so I wore the O-Rocs for traction.
Race started out on a short stretch of narrow, unplowed trail with a good crowd jostling for position on the loose footing. I scooted off to the right and managed to move ahead in the field rather quickly. Hit the hill up and away from the Skate house and moved up the hill feeling quite strong and without much effort. Passed quite a few people and got a little worried that I was going out too hard, being not too far back of fellow Strider David Merkt, a much younger and speedier guy than me. But I didn't feel I was pushing it, so went with it. With the packed snow footing, I focused on a faster turnover and keeping my feet beneath me rather than longer strides. Aimed for the good packed snow & ice and avoided both the bare pavement patches as well as the slushier type snow.
Felt strong all the way around and never really felt I was 'racing' until we got back into the park and I opened it up a bit on the downhill to try and distance myself from chasers and attempt to gain on the person in front of me. Didn't manage to catch him, but very pleased and quite surprised to finish in 8th position, a couple spots ahead of David M. And beat my predicted time by over 5 minutes - no chance of winning a prize for that one...
Only logged this as a level 4 because except for the very end, I was never pushing my limits and always felt I had something in reserve. But I'm racing Curly's Record Run tomorrow, so didn't want to leave everything in Springfield either...
168.6# post
Run - Road warm up/down 12:00 [2]
shoes: 340 ORoc 2010
Friday Jan 28, 2011 #
Note
rhr:45 slept:8.0 weight:77.8kg
Shoveling 20:00 [2]
Shoveling 45:00 [2]
Thursday Jan 27, 2011 #
Shoveling 12:00 [2]
rhr:42 slept:7.5 weight:77.3kg
Shoveled out the path to driveway with a different shovel trying to find mine, but the ergonomics of that shovel make it really awkward for me to use (ie it sucks...) so gave up and came inside. I'll wait for the kids to find mine when they get up. Bummed I didn't get the headlamp run in though....
Shoveling 2:20:00 [2]
Note
Run - Trail (SLR repeats) 1:00:00 [3] 10.5 km (5:43 / km)
shoes: 340 ORoc 2010
Shoveling 40:00 [2]
Wednesday Jan 26, 2011 #
Hiking hills (treadmill) 33:31 3.47 km (9:40 / km) +500m 5:37 / km
rhr:48 slept:5.5 weight:77.1kg shoes: NB 790 {green}
Other (sauna) 10:00 [0]
Tuesday Jan 25, 2011 #
Core (core 5) 18:00 [2]
rhr:44 slept:7.0 weight:76.4kg
Bike - Stationary (4.6km) 24:40 [3]
Other (sauna) 15:00 [0]
Monday Jan 24, 2011 #
Core (core 5) 13:00 [3]
rhr:46 slept:7.5 weight:77.2kg
Bike - Stationary (4.6km) 21:24 [3]
Other (sauna) 20:00 [0]
Run - Treadmill hills 33:00 4.87 km (6:47 / km)
max:163 shoes: NB 790 {green}
Other (sauna) 15:00 [0]
Sunday Jan 23, 2011 #
Note
rhr:46 slept:9.0 weight:76.6kg
| L&F | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 |
|---|---|---|---|---|---|---|---|---|---|---|
| Avg Wt | 176.7 | 175 | 173.4 | 172.5 | 169.1 | |||||
| rhr | 48 | 48 | 45 | 45 | 46 | |||||
| sleep | 7.2 | 7.9 | 7.4 | 7.5 | 7.7 |
Bike - Stationary (12.72km) 32:35 [3]
A little longer on the bike today, stepped up to the next level. Very fun course, except I kept running into the abutment on a narrow bridge on every lap until I slowed way down to a crawl across that bridge.
Other (sauna) 25:00 [0]
When I left the Y, it was actually very nice out - 15F or so - and I was kind of wishing I had elected to go snowshoeing, but this is still a recovery week, so I can hopefully get back to the longer stuff next week.
Only two hours left to hit my training goal for January - yea! The sauna/steam room stuff doesn't count toward that total.
Saturday Jan 22, 2011 #
Snowshoe race (H,T & W) 33:34 [5] 5.0 km (6:43 / km)
rhr:43 slept:8.5 weight:76.9kg shoes: 340 ORoc 2010
A tough course today in Readsboro, VT - deep unbroken singletrack made for a very anaerobic 3 miles along the Catamount trail. Managed to get out with the lead group before the change to singletrack 100m down the trail and settled into 7th or 8th spot for the first half. Realized I really couldn't maintain that effort for another mile and a half and had Amy Lane breathing down my back so stepped aside to let her pass and BAM! before I could get back on the trail I had surrendered 10-12 spots to the train immediately behind her. With no real viable passing options, I ultimately settled for 19th place with only one fall in the last half mile.
Most folks I spoke with fell much more than I did, so I don't feel so bad. Since the lead group was trading trail breaking duties, the top 25 or so finished within 2 minutes of the leaders so I wasn't that far behind but you really had to win your position early, then run a clean race - one fall and and you lost quite a few places with no real hopes of regaining them unless someone in front of you went down. My loss of position was simply me trying to be polite to the obviously faster runners right behind me. I'll think long and hard before conceding my position in this kind of race again...
Snowshoe warm up/down 18:00 [3]
Friday Jan 21, 2011 #
Run - Trail (powerline & back?) 1:02:38 [3] 10.2 km (6:08 / km)
rhr:44 slept:8.5 weight:76.1kg shoes: 340 ORoc 2010
Supposed to report to work by noon, but I think I'll take a half personal day and just start the weekend early.
Shoveling 20:00 [2]
Thursday Jan 20, 2011 #
Other (sauna) 20:00 [0]
rhr:51 slept:7.5 weight:76.1kg (rest day)
Shoveling 15:00 [2]
Wednesday Jan 19, 2011 #
Core (core 3) 16:00 [2]
rhr:45 slept:5.5 weight:77kg
Other (sauna/steam) 25:00 [0]
Other (sauna/steam/whirlpool) 40:00 [0]
Tuesday Jan 18, 2011 #
Note
rhr:46 slept:9.0 weight:76.7kg
Run - Road (barrier & back) 48:00 [3] 8.5 km (5:39 / km)
shoes: 340 ORoc 2010
Note
Monday Jan 17, 2011 #
Core (core 4) 22:00 [2]
rhr:46 slept:6.0 weight:77.6kg
Hiking hills (treadmill) 25:00 2.53 km (9:53 / km) +329m 5:59 / km
ahr:94 max:130 shoes: NB 790 {green}
Other (sauna/steam) 30:00 [0]
Hiking hills (treadmill) 35:00 3.52 km (9:57 / km) +500m 5:49 / km
shoes: NB 790 {green}
Sunday Jan 16, 2011 #
Snowshoe race (Brave the Blizzard) 37:49 [5] 6.11 km (6:11 / km) +50m 5:57 / km
rhr:43 slept:8.5 weight:78.5kg shoes: NB 790 {green}
Went out hard off the line in a loop around the ballfield to gain position before heading into the woods - a lot of loose powder flying... Passed by a couple guys about a mile in, then in a bit of a no man's land again between the leaders and the mid-packers. Around 2 miles in women's winner Amy Lane reeled me and we chatted briefly before she moved ahead. I managed to keep her in my sights for the second half and found I could close the gap on her on the hills and once we made the turn for the final couple hundred meters back to the school I really turned it on and managed to finish 2 seconds behind her in 15th place, 6th masters, 93.24pts
g
We had 4 Striders in the top 20 with two more solid mid-pack finishers - a great day all around!!
Snowshoe warm up/down 12:00 [3] 1.5 km (8:00 / km)
shoes: NB 790 {green}
Note
| L&F | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 |
|---|---|---|---|---|---|---|---|---|---|---|
| Avg Wt | 176.7 | 175 | 173.4 | 172.5 | ||||||
| rhr | 48 | 48 | 45 | 45 | ||||||
| sleep | 7.2 | 7.9 | 7.4 | 7.5 |
L&F Week#3. down 4.2 pounds overall
Feeling really good, no major Lyme issues.
Looks like trail running out of the equation for awhile, but overall training time ahead of target for month.
Saturday Jan 15, 2011 #
Note
rhr:47 slept:8.25 weight:77.4kg
XC Skiing (Northfield) 3:40:00 9.0 km (24:27 / km) +200m 22:00 / km
Friday Jan 14, 2011 #
Run - Treadmill (warmup) 14:45 [2] 2.0 km (7:23 / km)
rhr:46 slept:8.0 weight:80kg
Run - Treadmill tempo (15.2) 11:50 [4] 3.0 km (3:57 / km)
Hiking (treadmill cooldown) 5:00 [1] 0.47 km (10:38 / km)
Other (steam/sauna) 30:00 [0]
Thursday Jan 13, 2011 #
Shoveling 30:00 [2]
rhr:42 slept:4.5 weight:78.8kg
G is migrating upward again... damn....
Shoveling 20:00 [2]
Shoveling 30:00 [2]
Snowshoe 40:00 [1]
Wednesday Jan 12, 2011 #
Note
rhr:45 slept:9.0 weight:78kg
Run - Road (snowgaine geartest) 50:00 [3] 8.5 km (5:53 / km)
shoes: 340 ORoc 2010
Neoprene socks fit in the O-Rocs?
Backcountry gaiters still functional?
Lifa Zip T's - one still fits, one handed down to Jackson
Goretex Mitts?
Out the door for a run and the snow is knee deep and piling up fast, so opted to slog out and do a road run instead as the snow was only 3-4 inches deep on somewhat recently plowed roads. Slow going, tough with blowing snow - but got the job done.
Neoprene socks/gaiter/O-Roc combo worked well.
Winter mitts too warm for vigorous exercise, but will be good to have on hand for slower periods with cold fingers.
New jacket rocked once again.
Need to insulate the 'important parts' a bit better... Good thing this was only an hour.
Shoveling 1:00:00 [2]
Shoveling 1:00:00 [2]
Tuesday Jan 11, 2011 #
Bike - Stationary (0.8m) 4:33 [3]
rhr:46 slept:6.5 weight:77.8kg
Core 9:10 [3] 2.0 km (4:35 / km)
Other 21:00 [0]
Note
Guess I'll have to get out for a long snowshoe early to build a big calorie deficit so I can eat at will...
Monday Jan 10, 2011 #
Core (upper 4) 20:00 [1]
rhr:49 slept:7.5 weight:77.3kg
Other (Steam Room) 30:00 [0]
Hiking hills (treadmill) 45:00 [3] 4.6 km (9:47 / km) +560m 6:05 / km
ahr:145 max:154 shoes: NB 790 {green}
Sunday Jan 9, 2011 #
Run - Trail long (Traprock) 2:14:00 [3] 17.6 km (7:37 / km) +650m 6:26 / km
rhr:46 slept:8.5 weight:78.3kg shoes: 340 ORoc 2010
John was running off the front and missed the 3rd aid station (obviously not there today) and ran all the way back to the parking area before we reeled him in and retraced our steps to finish the official course so we got a bit of bonus mileage in. A good run which puts me over 20 miles of trails this weekend on top of a solid week in the gym. Only part of the training plan that's running a little shy right now is hiking miles, so perhaps I'll do some 15% treadmill hill hiking tomorrow - we'll see what I feel like.
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | |
|---|---|---|---|---|---|---|---|---|---|---|
| Avg Wt | 176.7 | 175 | 173.4 | |||||||
| rhr | 48 | 48 | 45 | |||||||
| sleep | 7.2 | 7.9 | 7.4 |
Saturday Jan 8, 2011 #
Run - Trail (Shenipsit) 1:03:22 [3] 9.6 km (6:36 / km) +250m 5:50 / km
rhr:44 slept:8.5 weight:77.8kg shoes: 340 ORoc 2010
168.4# post run
Run - Trail 49:09 6.1 km (8:03 / km) +100m 7:27 / km
shoes: 340 ORoc 2010
Easy run on modified sampler course - went all the way on larger trail out to 190, then back on Sodom Rd picking up the course over woodchuck. Cranked it up for a finish sprint coming down the backside and back to the parking area.
Friday Jan 7, 2011 #
Core (upper 3) 20:00 [1]
rhr:47 slept:7.5 weight:77.8kg (rest day)
Other (steam room) 30:00 [0]
Note
Will start adding in some elliptical machines or whatever mimics the classic XC stride next week at the gym.
Note
Swimming 15:00 [2]
Other (Whirlpool) 15:00 [0]
Thursday Jan 6, 2011 #
Core (upper 4) 16:00 [1]
rhr:44 slept:7.5 weight:78.4kg
Bike - Stationary (7.2km) 22:57 [3]
Other (Steam Room) 21:00 [0]
Note
Sure doesn't taste like a diet. mmmmm....
Wednesday Jan 5, 2011 #
Run - Treadmill warm up/down 20:05 [2] 2.46 km (8:10 / km)
rhr:44 slept:6.5 weight:79.5kg shoes: NB 790 {green}
Run - Treadmill tempo (15.0 init) 11:50 [4] 3.0 km (3:57 / km)
shoes: NB 790 {green}
Other (Steam Room) 25:00 [0]
Run - Treadmill warm up/down 18:06 [2] 2.47 km (7:20 / km)
shoes: NB 790 {green}
Run - Treadmill tempo (3K @ 15.1) 11:49 [4] 3.0 km (3:56 / km)
shoes: NB 790 {green}
Tuesday Jan 4, 2011 #
Core (upper 3) 15:00 [1]
rhr:43 slept:7.0 weight:79.4kg shoes: NB 790 {green}
Bike - Stationary (5.3m) 24:40 [3]
Other (Steam Room) 20:00 [0]
Monday Jan 3, 2011 #
Core (upper 3) 30:00 [1]
rhr:47 slept:6.5 weight:79.4kg (rest day)
Other (Steam Room) 30:00 [0]
Note
I still feel that I would be healthier overall to lose a few pounds and think my rationale and targets are sound. Looks like I'll be forging ahead in a vacuum. I'll make sure to log most of my dietary comments as private notes so I don't give anyone cause to complain. Thanks for trying Peter....
Sunday Jan 2, 2011 #
Run - Trail (Case Mtn) 1:31:00 [3] 12.16 km (7:29 / km) +350m 6:33 / km
rhr:46 slept:6.25 weight:78.2kg shoes: 340 ORoc 2010
Note
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | |
|---|---|---|---|---|---|---|---|---|---|---|
| Avg Wt | 176.7 | 175 | ||||||||
| rhr | 48 | 48 | ||||||||
| sleep | 7.2 | 7.9 |
Saturday Jan 1, 2011 #
Run - Trail long (Soapstone) 1:37:00 [3] 13.5 km (7:11 / km) +250m 6:35 / km
rhr:47 slept:9.0 weight:79.8kg shoes: Mindbender
Hiking (Galbraith) 45:00 [1]
shoes: Mindbender