Training Log Archive: cmorseIn the 30 days ending Nov 30, 2013:
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| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||||||||||||||
Saturday Nov 30, 2013 #
6 AM
Note
rhr:51 slept:8.55 weight:80.5kg (rest day)
3 PM
Run - Road 20:00 [2] 2.0 mi (10:00 / mi)
shoes: 255 TrailRoc A
Jogged down to Grahaber to meet this years E2E crew as they came through the aid drop I had left. Jogged with them for a bit before they headed back into the woods headed for Soapstone. All appear to be in good spirits. Then carted my aid station box back to the house...
Friday Nov 29, 2013 #
6 AM
Note
rhr:49 slept:9.9 weight:79.9kg
12 PM
Run - Road long 1:29:26 [3] 16.16 km (5:32 / km) +320m 5:02 / km
shoes: Bondi B
Snuck out from work mid-day for a long run since I don't look likely to get it in tomorrow. Planned on 12, cut it to 10 so I would have time to grab a bite to eat before finishing up at work.
Thursday Nov 28, 2013 #
Event: 77th Manchester Road Race
5 AM
Note
slept:7.5 weight:78.9kg
10 AM
Run - Road warm up/down 40:00 [2] 4.2 mi (9:31 / mi)
shoes: Bondi B
Parked at Kathy's house and ran into town. Plus ran up to the 1m mark and back on the course to stay warm. No drop bags allowed on Main St (unattended bags would be confiscated and destroyed) so dressed to be warm enough while waiting to start but not overdressed for racing.
Run - Road race 32:04 [5] 4.75 mi (6:45 / mi)
shoes: Bondi B
Haven't really run fast in 7 months, so no expectations of doing 'well' today. Goal was to run fast enough to keep my U35 seeding for next year, and to run a solid, evenly paced run (no running out of gas at the end). Successful on both counts, actually feeling and finishing stronger than I expected.
Splits - 6:29, 7:25, 6:30, 6:44, 4:54 - so pretty even splits given that the hill in mile 2 always adds about a minute. Stiff headwind as we approached E. Center street probably accounts for the slight slowing in mile 4.
506 of 15,000+, 16th of 654 in M50-54
Splits - 6:29, 7:25, 6:30, 6:44, 4:54 - so pretty even splits given that the hill in mile 2 always adds about a minute. Stiff headwind as we approached E. Center street probably accounts for the slight slowing in mile 4.
506 of 15,000+, 16th of 654 in M50-54
Wednesday Nov 27, 2013 #
5 AM
Note
slept:6.8 weight:80.5kg
Tuesday Nov 26, 2013 #
5 AM
Note
rhr:48 slept:8.5 weight:80.5kg
lower R leg sore walking in to work this AM, so post-poning the AM run - maybe later, maybe just tack the hours on later in the week.
Monday Nov 25, 2013 #
5 AM
Note
rhr:54 slept:7.2 weight:81.6kg
1 PM
Run - Road (SLR) 54:08 [3] 10.1 km (5:22 / km)
shoes: Bondi B
Supposed to be a rest day, but home from work early due to dentist appt, didn't do my scheduled run yesterday and the regular week schedule is all messed up with race on Thursday - so this week's plan is getting massively reshuffled.
Easy jaunt out to the end of the lake, mostly dirt road, low 30's, clear & only a slight breeze off the lake. Chilly, but not cold.
L knee achy for the first km, then no issues. Calves tight on the return trip, but not overly so. Things in general seemed to loosen up nicely as the run progressed.
Easy jaunt out to the end of the lake, mostly dirt road, low 30's, clear & only a slight breeze off the lake. Chilly, but not cold.
L knee achy for the first km, then no issues. Calves tight on the return trip, but not overly so. Things in general seemed to loosen up nicely as the run progressed.
Sunday Nov 24, 2013 #
6 AM
Note
slept:8.0 weight:80.7kg
10 AM
Hiking (NN) 30:00 [1] 2.0 km (15:00 / km)
shoes: 285 Roclite C
Hiking in/out from 2 Pipes to assist DaveR with a bridge building project on Nipmuck Trail. Damn cold... Going to be tough to will myself out for a PM run.
Saturday Nov 23, 2013 #
5 AM
Note
rhr:54 slept:7.65 weight:80.6kg
10 AM
Run - Trail race (Brainerd XC) 36:28 [5] 8.0 km (4:34 / km)
weight:79.6kg shoes: 285 Roclite C
USATF-CT 8km XC at the location formerly known as Brainerd - aka W Htfd Reservoirs.
Had originally planned on 12-14 easy over at Yale Forest / Nipmuck but lots of hunters out so felt a bit outnumbered for a solo run so W Htfd was selected as an alternate plan.
Low 40s, sunny & breezy at race time. Felt good for the first couple, then just didn't have the stamina to keep up full effort, though what I gave was all I had so logged as full intensity. Wound up 30th, perhaps 6th 50+
Splits - 6:37, 7:20, 7:34, 8:02, 6:53
Had originally planned on 12-14 easy over at Yale Forest / Nipmuck but lots of hunters out so felt a bit outnumbered for a solo run so W Htfd was selected as an alternate plan.
Low 40s, sunny & breezy at race time. Felt good for the first couple, then just didn't have the stamina to keep up full effort, though what I gave was all I had so logged as full intensity. Wound up 30th, perhaps 6th 50+
Splits - 6:37, 7:20, 7:34, 8:02, 6:53
Run - Trail warm up/down 10:00 [2] 1.0 mi (10:00 / mi)
shoes: 285 Roclite C
To/from parking and a little warmup
Friday Nov 22, 2013 #
5 AM
Note
slept:7.0 weight:80.8kg (rest day)
More power failure at work. This time they announced they would be taking the buildings affected by the previous power outage offline at 10pm to finish repair work. Power alarm didn't go until 1am. Arghh...
7 PM
Core 3:00 [1]
Thursday Nov 21, 2013 #
5 AM
Note
slept:7.95 weight:80.6kg
6 AM
Run - Road (Hunting Lodge) 22:30 [4] 5.0 km (4:30 / km) +60m 4:15 / km
shoes: Bondi B
Shorter route today, testing a bit faster pace. Damn cold, 19F, clear. Back to the building as sunlight hit the greenhouses on top. Phone shut down with about 500m to go so end of run estimated based on pace. Still had plenty of battery, but maybe the cold just didn't let it draw enough juice to run the GPS and Pandora simultaneously.
Wednesday Nov 20, 2013 #
5 AM
Note
slept:6.6 weight:81.1kg
6 AM
Run - Road (The Bonemill) 52:03 [3] 10.18 km (5:07 / km) +160m 4:44 / km
shoes: Bondi B
Road run from the parking lot at work. Parking > Hunting Lodge > Birch > Bonemill Rd > Ravine Rd > 32 > North Eagleville > Hillyndale > Parking.
Cold, 24F & clear. Very stiff to start, felt like gait was forced. But a couple of stretches in the latter half felt really good, smooth. Felt the knee a bit, but not bothersome. Back to car just about sunrise.
And then somewhere between collecting my gear from the back of the car and the office, I managed to lose my car key. Damn... Rewalked my route in but no luck. Minor chance it fell out in the back of the car as I grabbed my stuff.
Cold, 24F & clear. Very stiff to start, felt like gait was forced. But a couple of stretches in the latter half felt really good, smooth. Felt the knee a bit, but not bothersome. Back to car just about sunrise.
And then somewhere between collecting my gear from the back of the car and the office, I managed to lose my car key. Damn... Rewalked my route in but no luck. Minor chance it fell out in the back of the car as I grabbed my stuff.
Tuesday Nov 19, 2013 #
4 AM
Note
slept:5.6 weight:80.4kg
Power failure at work just before 1am. Spent some time trying to work around the fact that power failures take out the network & hence my ability to remote into control system. Trusting that essential backup circuits are operational and not going in, because theres not much I could do regardless of what I find if I did.
5 AM
Run - Trail (Bolton Notch) 32:28 [3] 6.7 km (4:51 / km)
shoes: Bondi B
Notch to Steeles Crossing via Hop River Trail.
40F, variable overcast w/ full moon, but stupid crazy wind. Lots of creaking trees in the woods and coming back through the tunnel under 384 was an adventure - I think all the air in the Manchester area gets funnelled into the notch and then tries to blow through under the highway. Last couple hundred meters were very difficult going..
AOWN - couple of deer and a good sized mink watching me from off the trail.
Power still out @ work, only essential circuits energized. No power, no shower... :-(
40F, variable overcast w/ full moon, but stupid crazy wind. Lots of creaking trees in the woods and coming back through the tunnel under 384 was an adventure - I think all the air in the Manchester area gets funnelled into the notch and then tries to blow through under the highway. Last couple hundred meters were very difficult going..
AOWN - couple of deer and a good sized mink watching me from off the trail.
Power still out @ work, only essential circuits energized. No power, no shower... :-(
Monday Nov 18, 2013 #
5 AM
Note
slept:7.5 weight:79.6kg
9 PM
Walking
(rest day) shoes: 285 Roclite C
OK, not much to 'rest' from, but time to restart the 'training' post injury. Going to try and run 10-15 miles midweek (TuWeTh) with rest days MoFr. And most importantly start increasing the weekend long runs - alternating Sat/Sun depending who's running where.
Sunday Nov 17, 2013 #
8 AM
Run - Trail intervals (Mansfield Hollow) 1:05:08 11.4 km (5:43 / km) +260m 5:08 / km
slept:9.0 weight:79.7kg shoes: 285 Roclite C
Had planned on going down to RI for the Lil Rhody Runaround, but didn't feel like driving, it was a late (11am) race and I found out over 2 miles of the trail race was on pavement.
Couldn't decide where to run before remembering the regular Mansfield run so headed down though was certain to be late but luckily they run the same predictable loop so I could attempt to chase them down.
Got there probably 12-15 minutes after they left and ran at a hard race pace right out of the parking lot. Very focused on footing as I was moving fast enough that disguised hazards were a real threat. Finally caught the group near Rt 89. Settled back into a casual pace for a while, then Ken & I decided to split off and run the 'Pine Grove' loop hard and then catch back up so this was the 2nd race pace interval of the morning.
After that Ken had to split off early & I just ran it in with the rest of the group whom we had indeed caught back up with near the main picnic area.
A good run, felt great to really push it on twisty singletrack. Knee didn't cause any problems though I'd occasionally feel it if I landed off kilter. Perhaps the knee issues are related to the Hokas? Haven't seemed to have as much issue on trails with Inov8's.
Couldn't decide where to run before remembering the regular Mansfield run so headed down though was certain to be late but luckily they run the same predictable loop so I could attempt to chase them down.
Got there probably 12-15 minutes after they left and ran at a hard race pace right out of the parking lot. Very focused on footing as I was moving fast enough that disguised hazards were a real threat. Finally caught the group near Rt 89. Settled back into a casual pace for a while, then Ken & I decided to split off and run the 'Pine Grove' loop hard and then catch back up so this was the 2nd race pace interval of the morning.
After that Ken had to split off early & I just ran it in with the rest of the group whom we had indeed caught back up with near the main picnic area.
A good run, felt great to really push it on twisty singletrack. Knee didn't cause any problems though I'd occasionally feel it if I landed off kilter. Perhaps the knee issues are related to the Hokas? Haven't seemed to have as much issue on trails with Inov8's.
Saturday Nov 16, 2013 #
6 AM
Note
slept:7.75 weight:80.2kg
Friday Nov 15, 2013 #
5 AM
Note
slept:7.4 weight:80.4kg
2 PM
Run - Road 23:25 [3] 4.7 km (4:59 / km)
weight:79.8kg shoes: Bondi B
A rare moment of unencumbered daylight so threw on shorts & headed down the road. L knee tight, bordering on painful going out, loosened up to some degree coming back. Guess I need to start stringing runs together to get everything loose again & keep it there - even if they're short ones.
3 PM
Note
Registered for WRC12 in South Dakota - 39 weeks to get in shape...
4 PM
Core 3:30 [1]
Thursday Nov 14, 2013 #
5 AM
Note
rhr:50 slept:7.7 weight:80.7kg
Wednesday Nov 13, 2013 #
5 AM
Note
rhr:60 slept:7.5 weight:81.7kg
Tuesday Nov 12, 2013 #
4 AM
Note
slept:6.2 weight:81.2kg
up early to beat the transition to snow
Monday Nov 11, 2013 #
6 AM
Note
slept:9.0 weight:80.4kg
Sunday Nov 10, 2013 #
Note
slept:1.5
All night drive - 90 min power nap in a PA rest area...
Saturday Nov 9, 2013 #
Event: Sleepy Hollow 12 hr ROGAINE
10 AM
Rogaine race (Sleepy Hollow) 5:40:00 ** 31.0 km (10:58 / km) +1600m 8:43 / km
spiked:13/15c (injured) shoes: 340 ORoc 2011
Pulled L hamstring about 5.5 hours in. I wanted to get a trifecta of tricky high point controls in the north end of the map done before darkness set in so was pushing the pace up the horse trail in Long Branch Hollow and had a sudden sharp shooting pain in the upper L hamstring. Climbing steep hills out of the question and every control pretty much included steep hills of one sort or another.
Decided not to risk a more significant injury & a long, cold solo night in the woods and limped it back in about dusk. Felt good up until then. Well set course - at least the controls (half) that I visited - one water control on road was not quite in circle but easy enough to locate.
rough route - gps died...
Decided not to risk a more significant injury & a long, cold solo night in the woods and limped it back in about dusk. Felt good up until then. Well set course - at least the controls (half) that I visited - one water control on road was not quite in circle but easy enough to locate.
rough route - gps died...
3 PM
Hiking warm up/down 1:34:00 [2] 4.0 km (23:30 / km)
shoes: 340 ORoc 2011
Walking out after pulling hamstring (mild)
Friday Nov 8, 2013 #
7 AM
Walking
shoes: 285 Roclite C
In Piitsburgh to visit Phipps. Got there real early to avoid rush hour traffic so walked a ways to grab a DD sandwich & beverage. Feel good for tomorrows ROGAINE in OH
Thursday Nov 7, 2013 #
5 AM
Note
slept:8.5 weight:80.9kg
Sunday Nov 3, 2013 #
7 AM
Hiking (Hop River) 42:00 [1] 4.0 km (10:30 / km)
shoes: 255 TrailRoc A
Camp Johnson to Bolton Notch to fetch van and move it to Steeles Crossing, then back to camp.
Neglected post race protein feed yesterday in my rush to get home & pack. Serious DOMS today. Could also have something to do with this being my first hard race pace effort in 6+ months.
Weekly mileage is about a mile short if goal - but probably not worth getting dressed to go run a measly mile - will bank it onto next weeks tally with the rogaine coming up.
Neglected post race protein feed yesterday in my rush to get home & pack. Serious DOMS today. Could also have something to do with this being my first hard race pace effort in 6+ months.
Weekly mileage is about a mile short if goal - but probably not worth getting dressed to go run a measly mile - will bank it onto next weeks tally with the rogaine coming up.
8 AM
Hiking (Hop River) 15:00 [2] 1.25 km (12:00 / km)
shoes: 255 TrailRoc A
Really short backpack out to Steeles Crossing w/ crew. This weekend wasn't about getting mileage or going anywhere exciting. Mostly about gear shakedown, learning some basic procedural stuff and beginning the process of working as a cohesive unit.
A couple easy hikes planned, then will get down to serious preparations & monthly backpacks after the first of the year.
A couple easy hikes planned, then will get down to serious preparations & monthly backpacks after the first of the year.
Saturday Nov 2, 2013 #
5 AM
Note
slept:8.0 weight:81.3kg
10 AM
Run - Trail race (Ghost Train) 36:55 [5] 8.4 km (4:24 / km) +65m 4:14 / km
shoes: 212 X-Talon 2012
Final leg of 3 person relay. Distance is reported but need to measure for myself - I think its off even though total half marathon course is certified. Took 89 scalps (mostly half marathoners) to finish 99th overall, but 2nd in men's relay division.
{edit} - third leg advertised as 6.1 miles but in actuality is only 5.2 miles long. It is 6.1 miles to the River Rd crossing, but the underpass where the relay handoff takes place is not the same place, not even close. I feel gyped...
{edit} - third leg advertised as 6.1 miles but in actuality is only 5.2 miles long. It is 6.1 miles to the River Rd crossing, but the underpass where the relay handoff takes place is not the same place, not even close. I feel gyped...
Run - Trail warm up/down 10:00 [2] 1.2 km (8:20 / km)
shoes: 212 X-Talon 2012
4 PM
Hiking (Camp Johnson) 52:00 [3] 4.4 km (11:49 / km)
shoes: 255 TrailRoc A
Easy backpack w/ Philmont crew. 31#
Friday Nov 1, 2013 #
5 AM
Note
slept:6.3 weight:80.7kg
November 1st - been at UConn for 20 years... And applied for registration to WRC12 next August. Should get in after the pre-qualified applicant round the next couple of weeks.