Training Log Archive: cmorseIn the 31 days ending Jul 31, 2007:
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| 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 | Su | Mo | Tu | ||||||||||||||||||||
Sunday Jul 29, 2007 #
Run - Road 41:00 [1] 3.55 km (11:33 / km)
shoes: Adidas Response Trail XI
Late afternoon after work - really muggy, rumbling thunder in distance. Went out for run with Jackson but it quick dropped off into a hike on the old rail line, crossing the brook and back on SLR. First it was a side stitch, then tired legs etc... Maybe jogged a quarter mile total, walked the rest. Oh well - got outside and moved the legs a bit.
Going to be tied up with a conference at work all week so it looks like thats it for training for Pan Mass - though I think I might try putting the bent on the trainer and spinning for 15 minutes each night before I go inside and collapse just to keep the legs loose as it took a good 30 minutes for my legs to loosen up on yesterday's ride.
Going to be tied up with a conference at work all week so it looks like thats it for training for Pan Mass - though I think I might try putting the bent on the trainer and spinning for 15 minutes each night before I go inside and collapse just to keep the legs loose as it took a good 30 minutes for my legs to loosen up on yesterday's ride.
Saturday Jul 28, 2007 #
Bike - Recumbent (bolton notch) 2:25:00 [3] 49.4 km (2:56 / km) +375m 2:50 / km
shoes: Slipstream
morning ride - SLR to rail trails. Legs really stiff for 20-30 minutes, then seemed to be fine. Very humid - pavement wet even though it hadn't rained yet. But rain is coming - you could feel it in the air. Legs seemed to vacillate between feeling strong and feeling depleted.
This time next week I'll be somewhere between Sturbridge and Bourne enroute to Provincetown on the Pan Mass Cancer Ride.
I'm still in need of a few more sponsors if anyone is interested in making a tax deductible donation to the Jimmy Fund to fund cancer research on my behalf. Go to www.pmc.org and click on e-gift - my rider ID is CM0205
This time next week I'll be somewhere between Sturbridge and Bourne enroute to Provincetown on the Pan Mass Cancer Ride.
I'm still in need of a few more sponsors if anyone is interested in making a tax deductible donation to the Jimmy Fund to fund cancer research on my behalf. Go to www.pmc.org and click on e-gift - my rider ID is CM0205
Sunday Jul 22, 2007 #
Bike - Recumbent (Bolton Notch) 43:00 [1] 9.1 km (4:44 / km)
shoes: Slipstream
Afternoon bike ride on the Hop River trail with Hayden. Nice and cool in the woods, quite a few different folks out... Went to shady glen afterwards for ice cream - Chocolate Malt..mmmmmm
Saturday Jul 21, 2007 #
Bike - Recumbent (AM Ride) 2:43:00 [3] 58.2 km (2:48 / km) +510m 2:41 / km
shoes: Slipstream
Early morning ride - Tolland > Rockville via SLR, Rockville to Bolton via Rockville Spur & Valley Falls Rail trail, Bolton to Manchester back on rail trail, Manchester > Vernon > South Windsor > Ellington > Tolland via various backroads and then up around the lake.
Felt good the whole way even coming back up the ridge toward the end - spun away slowly in lowest gears and drank/ate/checked GPS while spinning uphill. The bent can sometimes be a little squirrelly at really low speeds so good to get used to riding it one handed on the slow ascents.
Legs feeling depleted toward the end again - really need to carry something more than plain water.
AOWN - Almost broadsided a deer on the Rockville Spur trail - moving along at probably 25-30 kph and it just bounded up over the trail right in front of me missing the front wheel by maybe 3 or 4 meters. Definitely spiked the adrenaline..
Felt good the whole way even coming back up the ridge toward the end - spun away slowly in lowest gears and drank/ate/checked GPS while spinning uphill. The bent can sometimes be a little squirrelly at really low speeds so good to get used to riding it one handed on the slow ascents.
Legs feeling depleted toward the end again - really need to carry something more than plain water.
AOWN - Almost broadsided a deer on the Rockville Spur trail - moving along at probably 25-30 kph and it just bounded up over the trail right in front of me missing the front wheel by maybe 3 or 4 meters. Definitely spiked the adrenaline..
C • deer 1
Sunday Jul 15, 2007 #
Run - Trail (warmup) 20:00 [2] 3.5 km (5:43 / km)
shoes: Salomon TR2
Ran the trail around the base with Peter & Phil to familiarize them with the various turns for the assault course.
Run - Trail race (Soapstone Assault) 56:29 [4] 8.45 km (6:41 / km) +600m 4:56 / km
shoes: Salomon TR2
Warm while running - didn't push 100%, walked at least part of all the uphills, ran the downhills pretty decent, moderate pace on base trail. Never saw Peter (but never really thought I would) and by the third climb I was pretty sure no one was going to catch him. Deb was chasing him pretty hard, but had a sizable deficit to make up due to the handicap start. Phil was moving along pretty well despite his various ailments. Wanted to stay ahead of Ken Forrest who started two groups (1:34) behind me. Managed to do that but not by much. Caught Bruce enroute to the Quarry Trail climb. Bettered my race time on the course by about 1:40 which isn't bad considering I really haven't run aggressively lately and this is the first year its been held in the summer - not my best time of year to run. A fun day overall.
A not so endearing shot of me hitting the top of the tower
A not so endearing shot of me hitting the top of the tower
Run - Mixed (warmdown) 8:00 [2]
shoes: Salomon TR2
Easy jog down the road with Deb after the race...
Note
Realized when I had the bike on the trainer yesterday that I managed to break a couple spokes off at the hub on my ride to Monson last week. At one point near the state line outbound I thought I heard something fall off the bike, stopped but everything was secure. Continued on.... Must have been one of the two spoke popping. Wheel was a bit out of true, but with disk brakes I didn't notice it until I had it on the trainer and was adjusting the tension.
Oh well, guess I'll drop the wheel off at the bike shop tomorrow for repairs as I don't have the requisite tools to get the cassette off, nor to properly retrue it. So I guess I won't be riding until at least Wednesday.
A couple people mentioned the Monday night Wickham series started last week, perhaps I'll see if the kids want to do a couple of them and go to those. Its not riding (which is what I should be doing) but it is something.....
Oh well, guess I'll drop the wheel off at the bike shop tomorrow for repairs as I don't have the requisite tools to get the cassette off, nor to properly retrue it. So I guess I won't be riding until at least Wednesday.
A couple people mentioned the Monday night Wickham series started last week, perhaps I'll see if the kids want to do a couple of them and go to those. Its not riding (which is what I should be doing) but it is something.....
Saturday Jul 14, 2007 #
Run - Trail (Sampler) 37:53 [3] 6.1 km (6:13 / km) +100m 5:44 / km
shoes: Salomon TR2
Easy run w/ Ginny, gorgeous morning to be out, very few folks at the forest.
Bike - Stationary (garage) 15:00 [2] 6.0 km (2:30 / km)
shoes: Slipstream
watching Hayden ride his bike in the driveway, decided I might as well make some use of the time so stuck the bike in the trainer and watched him from there...
Thursday Jul 12, 2007 #
Bike - Recumbent (Monson & back) 2:29:40 [3] 61.22 km (2:27 / km) +120m 2:25 / km
shoes: Slipstream
early afternoon ride out to center of Monson, MA and then back via the same route. No killer hills and average pace seems to have benefited from that. Was running out of gas toward the end - only drinking water again. Had lunch before I left but apparently that didn't help much...
Orienteering (Sprint A) 16:46 [4] 2.51 km (6:41 / km) +50m 6:04 / km
shoes: Salomon TR2
Kids wanted to go swimming at Crandalls after I got back, so headed off to the park, while Ellen watched them I opted to dump all the junk from my pockets and go out and run Sprint A as best I could - no map or compass needed. Definitely lacking in speed and took a few more trail routes than I previously had. Wound up cutting nearly a minute off my previous best and even a few seconds faster than Greg Balters winning time. Go figure - maybe I ought to ride a couple hours before major races to 'warm up'....
Swam for about 10 minutes after the run, quite refreshing...
Swam for about 10 minutes after the run, quite refreshing...
Wednesday Jul 11, 2007 #
Hiking (walk w/ Jackson) 35:00 [0]
shoes: Adidas Response Trail XI
afternoon walk with Jackson (Hayden walked with us for a bit)
Sunday Jul 8, 2007 #
Run - Trail (Wolf Den) 43:22 [3] 7.36 km (5:54 / km) +255m 5:01 / km
shoes: Salomon TR2
Took the kids out to Mashamoquet Brook for the day for swimming/picnic etc. Went for a run sans map/compass - originally intending to do at least half in the terrain, but wound up getting turned around in the vague ferns in the NW part of the map - a big looping 180. So changed the plan to just run trails. Pretty much down the east side of the map, down by Indian Chair, then back up the middle of the map. Lots of FDF's, but none biting, more a nuisance.
Saturday Jul 7, 2007 #
Bike - Recumbent (commute route) 56:00 [3] 18.8 km (2:59 / km) +290m 2:46 / km
shoes: Slipstream
I wake up at 4:45 every morning, but since being on vacation I haven't actually moved myself to get out of bed. So today I decided to actually get up and go riding. Not having any better ideas, I ended up riding my normal commute route as I had a couple things I wanted to attend to in the office.
Bike - Recumbent (& back again) 57:30 [3] 20.1 km (2:52 / km) +275m 2:41 / km
shoes: Slipstream
slightly longer return route, pace a bit faster too. Hills slow, but not onerous. Tried a 24T granny yesterday, but not enough cage clearance, need to see if I can scrape up a 26T (74bcd) to see if that works to allow better spinning on steeper hills
Run - Trail (Hop River) 42:15 [3] 7.62 km (5:33 / km)
shoes: Salomon TR2
Took Hayden over to the rail trail to ride his bike. Ran along behind - he tools a long at a pretty good clip. Pretty warm - mid 80's. Wasn't dressed for running this hard though I did have decent shorts on. But a heavy cotton T and sweating quite profusely.
Friday Jul 6, 2007 #
Run - Mixed (Chasing Hayden) 10:00 [1]
Took Hayden over to Parker to ride his bike in the empty lot there. After a while we decided to go ride over to Crandalls on the bike path. As he took off on the downhill paved path, I had to give chase to keep him in sight. Did this a few times so probably 10 minutes or so of running total.
Thursday Jul 5, 2007 #
Run - Trail (Random Trails) 43:57 [3] 7.1 km (6:11 / km) +135m 5:39 / km
shoes: Salomon TR2
Thick, humid morning. Decided to try some of the old trails behind the house. Found even more trees cut down over trails, gates, no trespassing signs - sigh... used to be nice to just run out my backdoor - now its just a PITA....
AOWN - started out passing by the goat barn to feed owen some old hot dog rolls (WCOC picnic leftovers) and counted 7 rabbits in the backyard - all shapes and sizes (ok, all sizes, they're pretty much all the same shape). I'm never quite sure how many are really out there as they all disappear to different places and I know there are more than I ever see at one time. Then into the barn to find a bunch of sparrows just off the nest - fluttering about but not really flying yet. Then of course one big white goat.... Then into the woods and 3 separate encounters with deer - second one was a mother and fawn just staring at me from about 6-7m off the trail - I talked to them a few, then continued on...
Quite a few FDF's on the run back on SLR, dealt with them the old fashioned way - at least 12 kills, none of them landed a bite. Ran out of gas toward the end of the dirt road and walked most of the last mile or so home on pavement... Not inspiring, but I got out the door...
AOWN - started out passing by the goat barn to feed owen some old hot dog rolls (WCOC picnic leftovers) and counted 7 rabbits in the backyard - all shapes and sizes (ok, all sizes, they're pretty much all the same shape). I'm never quite sure how many are really out there as they all disappear to different places and I know there are more than I ever see at one time. Then into the barn to find a bunch of sparrows just off the nest - fluttering about but not really flying yet. Then of course one big white goat.... Then into the woods and 3 separate encounters with deer - second one was a mother and fawn just staring at me from about 6-7m off the trail - I talked to them a few, then continued on...
Quite a few FDF's on the run back on SLR, dealt with them the old fashioned way - at least 12 kills, none of them landed a bite. Ran out of gas toward the end of the dirt road and walked most of the last mile or so home on pavement... Not inspiring, but I got out the door...
Wednesday Jul 4, 2007 #
Note
A minor touch of ITBS on the left knee this AM. Didn't really push anything yesterday while riding. Perhaps just tight from lack of riding. Will do some stretches on/off during the day...
Core (ITBS) 8:00 [0]
total time spent stretching out the ITB a different points in the day.
Tuesday Jul 3, 2007 #
Bike - Recumbent (Ellington / Valley Falls) 1:30:00 [3] 34.5 km (2:37 / km) +350m 2:29 / km
shoes: Slipstream
AM Ride - dirt portion of SLR really nasty now that they have 'fixed' it - its worse than before the grading, even 3 weeks later. So I opted to head down off the ridge into Ellington, stopping by DD for bagel sandwich and a dew. Cruised up to the Rockville Spur trail, rode for a while, then found a nice bench to sit and eat my breakfast. Continued on, then swung east over by Valley Falls, then back past Walker Reservoir and home via SLR - crappy dirt road and all... Nice morning to ride - need to force myself out to ride every day.... Only a month until Pan Mass...
Hiking (Shafran) 45:00 [1] 3.0 km (15:00 / km) +50m 13:51 / km
shoes: Salomon TR2
Early afternoon geocache hike with Ellen and the boys. Found all three.
Monday Jul 2, 2007 #
Hiking (Wolf Rock) 1:00:00 [1]
shoes: Salomon TR2
A series of 6 geocaches with Ellen and the kids. Found 4 of the 6. Nice afternoon, the Wolf Rock preserve would make awesome orienteering terrain - nice open woods with interesting rolling terrain features and lots of glacial erratics. Too bad its only 86 acres or so....