Training Log Archive: cmorseIn the 31 days ending Dec 31, 2009:
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Thursday Dec 31, 2009 #
Note
2009 Recap
- Improve continuity of training (need to determine a meaningful metric for this)
- very inconsistent training in 2009
- 258 hours only 7 hours shy of my high of 265 in 2006
- 950 miles running - not much better than Phil's PW :-)
- very inconsistent training in 2009
- Improve USOF Ranking to 80 or better (76.96 in '08, 78.74 in '07, 73.2 in '06)
- didn't even run enough A-meets for a ranking this year, sigh
- Commute by bike more - Metric = 75 days or better
- didn't happen
- Ride a Century a month, ride at least 2 Brevets
- just not enough time for all the stuff I'd like to do
Run a 50 mile trail race - 9h31m at Pinelands
- Stonecat 50m - dropped to marathon due to medical issues
- Run a sub-20 min 5k - 19:52 at Cider Mill
- Run sub 30min at Manchester (unlikely, but I can dream) 30:58 at Manchester
- I think sub-30 is doable for next year
Note
rhr:46 slept:6.0 weight:76.7kg
Bike - Recumbent (trainer) 45:00 [3] 26.0 km (1:44 / km)
shoes: Slipstream
Another session on the recumbent - listening to Endurance Planet podcast w/ Krissy Moehl
Wednesday Dec 30, 2009 #
Note
rhr:52 slept:8.0 weight:76.7kg
9 PM
Bike - Recumbent (trainer) 32:00 [3] 18.0 km (1:47 / km)
shoes: Slipstream
trainer in basement - 42x15@100rpm=35kph
basement is cold (40ish) so I wore long undies (no need to be stylish in the basement) but still sweating like a pig inside of 10 minutes. Guess I'll dress lighter from now on.
Not quite as boring as last year since I now have wifi that reaches the basement so I can surf on the iPod Touch while listening to tunes.
basement is cold (40ish) so I wore long undies (no need to be stylish in the basement) but still sweating like a pig inside of 10 minutes. Guess I'll dress lighter from now on.
Not quite as boring as last year since I now have wifi that reaches the basement so I can surf on the iPod Touch while listening to tunes.
Tuesday Dec 29, 2009 #
5 AM
Run - Road hills (Hopkins) 1:03:47 [3] 12.0 km (5:19 / km) +315m 4:42 / km
rhr:47 slept:6.5 weight:77.1kg shoes: Roclite 312gtx
Happy Hills w/ Bruce and Scott - warmer than last week, about 28F, but very windy with light snow blowing out - so felt pretty cold anyway. 3 down, 3 up a tad slower than last week, nothing in the tank on the third one for a surge - Bruce finished up about 40s ahead, Scott midway between us. Another good run - hopefully these will pay off come spring time..
Monday Dec 28, 2009 #
Note
rhr:49 slept:6.5 weight:76.7kg
Sunday Dec 27, 2009 #
Note
rhr:47 slept:8.5 weight:76.2kg
Hiking (Crandalls) 50:00 [0] 4.0 km (12:30 / km) +120m 10:52 / km
shoes: Roclite 312gtx
Afternoon hike w/ the family - newly paved ADA connector trail to Parker connector, then red loop up top and then back. Very muddy trails, but nice afternoon to be out. Back to work tomorrow..
Saturday Dec 26, 2009 #
8 AM
Run - Trail long (Soapstone) 1:04:54 [3] 7.88 km (8:14 / km) +200m 7:19 / km
rhr:49 slept:6.5 weight:76.7kg shoes: Roclite 312gtx
Nice run w/ John Agosto & Dave Almand. Collection of trails - assault, moonlight, half marathon and such, finishing with a climb of killer hill and then down to the parking lot. Warm, just above freezing so footing was pretty good. Screaming downhill on the Quarry Trail as well as the Shenipsit Trail N off the summit at the end.
Put a quickie map of the route up on the strider site
Put a quickie map of the route up on the strider site
Friday Dec 25, 2009 #
Note
rhr:50 slept:4.5 weight:77.6kg
Run - Road (Scrooge Scramble 5K) 43:06 [1] 5.0 km (8:37 / km) +20m 8:27 / km
shoes: Roclite 312gtx
Got the whole family out for the Scrooge Scramble 5K on a gorgeous xmas morning, about 30 at the start. Over 100 runners turned out for this run to benefit the Cornerstone Foundation system of shelter, food kitchen, clothing bank etc. Ran w/ Hayden, who walked quite a bit after the first mile or so and we finished up in just over 43 minutes, Anna coming in around 4 minutes later and Jackson and Ellen another 6-7 back.
Merry Christmas...
Merry Christmas...
Thursday Dec 24, 2009 #
Note
rhr:48 slept:7.5 weight:77.1kg
The G be creepin in the wrong direction.... step away from the xmas fudge....
Run - Road tempo (Hare & back) 19:57 [4] 4.7 km (4:15 / km)
shoes: Roclite 312gtx
Quick early AM run just to get out the door. 23F, roads basically ok w/ some avoidable icy spots. Negative splits - 10:00 outbound, 9:57 back.
Wednesday Dec 23, 2009 #
Note
rhr:48 slept:6.25 weight:77.1kg
Tuesday Dec 22, 2009 #
5 AM
Run - Road hills (Happy Hill Tuesday) 1:00:30 [3] 12.0 km (5:03 / km) +315m 4:27 / km
rhr:50 slept:6.5 weight:76.2kg shoes: Roclite 312gtx
Hill repeats on Hopkins Rd - 17F, clear, pre-dawn glow at the end.
Met Bruce, Mark & Scott for the first of many weekly hill sessions. 2km down to Rt83, then 2km and 105m climb back up - mostly dirt road, bit of pavement at the bottom. Good footing. Pretty even splits - 19:53, 20:06, 20:29 - tossed in a surge on the last one but couldn't keep it going - died near the top. Good to have done it, great company...
Met Bruce, Mark & Scott for the first of many weekly hill sessions. 2km down to Rt83, then 2km and 105m climb back up - mostly dirt road, bit of pavement at the bottom. Good footing. Pretty even splits - 19:53, 20:06, 20:29 - tossed in a surge on the last one but couldn't keep it going - died near the top. Good to have done it, great company...
Monday Dec 21, 2009 #
Note
rhr:50 slept:7.0 weight:76.7kg
Sunday Dec 20, 2009 #
6 AM
Run - Trail long (Shenipsit Trail) 2:26:00 [3] 18.0 km (8:07 / km) +300m 7:29 / km
slept:5.5 weight:75.3kg shoes: Roclite 312gtx
Restless sleeping last night, with the snow had decided to bail on this AM's training run(s) on account of crappy roads, but at 5:45 I popped on the Touch and saw that Mark announced a trail run at the forest at 6:30am. So I jumped out of bed, slapped some stuff on quickly and headed down the road (about a mile or so) to meet Mark & Scott on Hopkins.
Cold (17ish), snowing and very icy trails in spots (under the 4-6 inches of new powder). Lots of slipping and sliding made for a fairly slow overall pace but a serious workout nonetheless. Made our way up to Soapstone where we encountered another lone trail runner (edit: runner was Paul F, another phantom Strider). Then looped back south.
Didn't eat before I went, and only had electrolytes in the first bottle, plain water after that. So around 2 hours I was bonking pretty good and beginning to lose control of where my legs were going when they slid out from underneath. Need to invest in some micro-spikes.
Got a ride home w/ Mark so I didn't have to repeat the road stretch and had to endure the post shower thawing out issues (cold fingers, feet and ankles (gap between my socks and tights brrr).
But a good workout and glad to have gotten out the door. Off to work now that the roads have been cleared a bit better - we've only got 6 inches here but the report for Willimantic just beyond Storrs is 19" so we'll see how the roads look further south...
Cold (17ish), snowing and very icy trails in spots (under the 4-6 inches of new powder). Lots of slipping and sliding made for a fairly slow overall pace but a serious workout nonetheless. Made our way up to Soapstone where we encountered another lone trail runner (edit: runner was Paul F, another phantom Strider). Then looped back south.
Didn't eat before I went, and only had electrolytes in the first bottle, plain water after that. So around 2 hours I was bonking pretty good and beginning to lose control of where my legs were going when they slid out from underneath. Need to invest in some micro-spikes.
Got a ride home w/ Mark so I didn't have to repeat the road stretch and had to endure the post shower thawing out issues (cold fingers, feet and ankles (gap between my socks and tights brrr).
But a good workout and glad to have gotten out the door. Off to work now that the roads have been cleared a bit better - we've only got 6 inches here but the report for Willimantic just beyond Storrs is 19" so we'll see how the roads look further south...
Saturday Dec 19, 2009 #
Note
rhr:48 slept:8.0 weight:74.8kg
Yowsa! on the way... Plan to water well today....
Finally hit goal weight, though it probably won't last since I was fasting for bloodwork yesterday
Finally hit goal weight, though it probably won't last since I was fasting for bloodwork yesterday
Run - Road (GSH Snowstorm 5K) 45:00 [0] 5.0 km (9:00 / km)
shoes: Roclite 312gtx
Since I was working today, I wasn't going to go to the GSH race today, but last night Hayden asked if we could go - so I said yes, figuring a later start to my watering would mean a bit more safety margin in the event I can't get in first thing tomorrow AM.
![](http://photos-a.ak.fbcdn.net/hphotos-ak-snc3/hs017.snc3/12431_1098597325472_1842835692_184997_2614584_n.jpg")
Hayden and some fast looking dude...
It was cold, around 17F or so and overcast - the kind of cold that just goes to your bones. Got there just before registration closed - saw John Agosto and PG at the start. Then we were off, up the hill. Within the first 1000m Hayden's hands were getting really cold and we slowed to our first walking break at the corner. Lots of walking breaks around the field and I had a feeling we'd be bailing when we crossed over by the zoo. But although he was obviously uncomfortable, he said he wanted to go on, so on we went - though it was more walking than running - I just kept trying to keep encouraging him. With a body mass of well under half a G, he gets cold really easily. I think from now on we'll skip any runs for him below 25 or 30F. Persevered around the course to finish in 110th & 111th (aka last) for me. Once Hayden warmed up he was his happy self again, so hopefully it will be a tad warmer for the Scrooge Scramble 5K on xmas morning - he's really looking forward to that, so I hope conditions are good.
On the plus side, it turns out I won the closest estimated finish time at last weeks 10K (6 seconds off my guess), so I claimed my prize this AM - a running magazine and a sticker.
Now its time to work Isuppose...
Hayden and some fast looking dude...
It was cold, around 17F or so and overcast - the kind of cold that just goes to your bones. Got there just before registration closed - saw John Agosto and PG at the start. Then we were off, up the hill. Within the first 1000m Hayden's hands were getting really cold and we slowed to our first walking break at the corner. Lots of walking breaks around the field and I had a feeling we'd be bailing when we crossed over by the zoo. But although he was obviously uncomfortable, he said he wanted to go on, so on we went - though it was more walking than running - I just kept trying to keep encouraging him. With a body mass of well under half a G, he gets cold really easily. I think from now on we'll skip any runs for him below 25 or 30F. Persevered around the course to finish in 110th & 111th (aka last) for me. Once Hayden warmed up he was his happy self again, so hopefully it will be a tad warmer for the Scrooge Scramble 5K on xmas morning - he's really looking forward to that, so I hope conditions are good.
On the plus side, it turns out I won the closest estimated finish time at last weeks 10K (6 seconds off my guess), so I claimed my prize this AM - a running magazine and a sticker.
Now its time to work Isuppose...
Note
I just noted that today's 5K marks my 2009th training entry on Attackpoint - and this at the end of 2009 almost 10 years after beginning to log here. So that averages out to around 200 training entries a year (apparently doesn't count 'notes', but some of my older training also includes multiple entries for mixed runs - the road portion and the trail portion.)
Still, not bad...
Still, not bad...
Note
was planning on ending my day with some 'strength training' - moving the bikes and the remaining ton of stove pellets down to the basement so I could put the car in the garage. Lo & behold Ellen and the kids took care of it while I was at work!! Gotta like that....
Friday Dec 18, 2009 #
Note
rhr:49 slept:7.0 weight:75.7kg
Thursday Dec 17, 2009 #
1 PM
Run - Trail (Sampler / Moonlight) 1:00:02 [3] 10.2 km (5:53 / km) +210m 5:20 / km
rhr:49 slept:7.0 weight:76.7kg shoes: Roclite 312gtx
Afternoon run with Dom Wilson, a new Strider come to the club via our new Facebook presence. The FB thing seems to be working so far - we've gone from a club on the verge of implosion a few months ago - now we've got a new slate of officers, energetic new members joining the ranks and regular training runs showing up on the schedule - lightly attended so far, but seems to be building momentum. Hopefully we can keep it going.
The run? Cold (16F), breezy and icy in spots, but a gorgeous day to be outside rather than in.
The run? Cold (16F), breezy and icy in spots, but a gorgeous day to be outside rather than in.
C • pace 2
Wednesday Dec 16, 2009 #
Note
rhr:46 slept:7.5 weight:76.2kg
Another day, again without training. Well, I'm leading a run tomorrow and at least one other person is planning on joining me - so that should get me out the door....
Tuesday Dec 15, 2009 #
Note
rhr:52 slept:6.5 weight:76.2kg
Monday Dec 14, 2009 #
Note
rhr:49 slept:7.5 weight:76.2kg
Saturday Dec 12, 2009 #
9 AM
Run - Road race 42:36 [5] 10.0 km (4:16 / km)
rhr:48 slept:8.5 weight:75.7kg shoes: NB 790 {orange}
Cool temps, great running. Never ran a 10K before so I guess that makes this a PR. 6 seconds over my estimate - not too bad. Ran pretty evenly throughout, though some room for improvement..
Probably going to do 5K's w/ Hayden, alternating with 10K's for me... Its all good...
Probably going to do 5K's w/ Hayden, alternating with 10K's for me... Its all good...
Friday Dec 11, 2009 #
Note
rhr:49 slept:6.5 weight:76.2kg
Thursday Dec 10, 2009 #
Note
rhr:47 slept:7.5 weight:75.3kg
Wednesday Dec 9, 2009 #
Note
musings on a 55m long route for next year. Bolton Notch - rail trail S to willimantic, then west on the airline trail, a mile or so on road to the S terminus of the Shenipsit Trail, back N to Bolton Notch....
http://www.gmap-pedometer.com/?r=3360500
http://www.gmap-pedometer.com/?r=3360500
C • Route 2 18
9 AM
Run - Mixed (SLR / Hare) 48:15 [3] 8.0 km (6:02 / km)
rhr:47 slept:7.5 weight:75.7kg shoes: Roclite 312gtx
Same route as last week - though with fresh snow it was much slower - espeically going up the hill from teh lake. Mostly drizzly sleet by the time I ran - pretty wet - wind picking up...
Tuesday Dec 8, 2009 #
Note
rhr:47 slept:7.5 weight:76.7kg
Monday Dec 7, 2009 #
Note
rhr:42 slept:7.0 weight:76.7kg
Sunday Dec 6, 2009 #
Note
rhr:45 slept:5.0 weight:76.7kg
Saturday Dec 5, 2009 #
Note
rhr:45 slept:7.0 weight:76.7kg
9 AM
Run - Road (Snowstorm Classic) 31:30 [2] 5.0 km (6:18 / km)
shoes: Roclite 312gtx
First Snowstorm Classic of the season with Hayden. Fairly consistent run and a new 5K PR by 8:25. Saw George and Lyn (who broke the F69 course record by over 2.5 minutes). then off to the Strider Holiday party for some pizza 'sumption and election of new officers, and then home to Jackson's birthday party already in progress.
And hopefully off to the villa DeWeese for some night-O a bit later on assuming road conditions will actually allow getting up Ratlum Mtn....
And hopefully off to the villa DeWeese for some night-O a bit later on assuming road conditions will actually allow getting up Ratlum Mtn....
6 PM
Orienteering (RHINO Short) 28:49 [3] *** 1.7 km (16:57 / km)
shoes: Roclite 312gtx
Opted for the short course with Hayden. Snowing pretty hard, about 3-4 inches on the ground when we went out. Lots of fun - what 8 year old wouldn't love running through the woods, in the dark, in the snow with full approval to run through swamps, get wet and generally have fun!
Followed by mighty fine holiday festivities courtesy of Charlie and Rhonda. Thanks for the invite!!!
Followed by mighty fine holiday festivities courtesy of Charlie and Rhonda. Thanks for the invite!!!
Friday Dec 4, 2009 #
Note
rhr:50 slept:7.5 weight:75.3kg
Thursday Dec 3, 2009 #
6 AM
Run - Mixed (SLR / Hare) 41:30 [3] 8.0 km (5:11 / km)
rhr:45 slept:7.5 weight:75.7kg shoes: NB 790 {orange}
66F & windy @ 6:30 - time for a run...
Road out by lake, then opted to run up hill on trails and cut back toward Hare. Nice run....
Road out by lake, then opted to run up hill on trails and cut back toward Hare. Nice run....
Wednesday Dec 2, 2009 #
1 PM
Run - Trail (Walker Res) 51:40 9.0 km (5:44 / km) +80m 5:30 / km
rhr:45 slept:5.5 weight:76.7kg shoes: Roclite 312gtx
afternoon run w/ Ron from Walker Res, over to Belding, up to Valley Falls and return. Comfortably brisk pace with 3x 60s fartlek intervals - all three on gentle uphills trying to max out the leg turnover...
Tuesday Dec 1, 2009 #
Note
rhr:47 slept:7.5 weight:76.2kg