Training Log Archive: cmorseIn the 31 days ending Jan 31, 2010:
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Sunday Jan 31, 2010 #
7 AM
Run - Trail long (Moonlight/Soapstone) 2:02:27 [3] 18.6 km (6:35 / km) +300m 6:06 / km
rhr:47 slept:8.0 weight:76.2kg shoes: Roclite 312gtx
4F at sunrise. Met John A over at the forest. Got there and decided to wear the big bulky mitts rather than have cold hands - but that precluded carrying the hand bottles - so I just drank two 20oz bottles of warm drink right at the start and left the empties in the car - what better place to carry fluids than in your stomach eh?
Ran the moonlight course up to the point where it meets the outbound 24k course and then followed that. Pretty rough footing in the areas where ATV's and dirt bikes have chewed things up but good HTFU training. Skipped the streambed section after the 2nd water stop as that would have been particularly grotty in these conditions. Once past the halfway point there were definitely some spots where I probably would have walked if I were running solo - so good to run with John and having him push me harder than I would normally go. Still walked a couple, but not much.
Got back in just over 2 hours, not feeling any worse for the wear - until I got home and jumped in the shower - then it became painfully obvious which bits got a bit more chilled than they should have. Going to make those 30 & 40 degree runs feel downright delightful though...
Ran the moonlight course up to the point where it meets the outbound 24k course and then followed that. Pretty rough footing in the areas where ATV's and dirt bikes have chewed things up but good HTFU training. Skipped the streambed section after the 2nd water stop as that would have been particularly grotty in these conditions. Once past the halfway point there were definitely some spots where I probably would have walked if I were running solo - so good to run with John and having him push me harder than I would normally go. Still walked a couple, but not much.
Got back in just over 2 hours, not feeling any worse for the wear - until I got home and jumped in the shower - then it became painfully obvious which bits got a bit more chilled than they should have. Going to make those 30 & 40 degree runs feel downright delightful though...
3 PM
Core 16:00 [1]
Saturday Jan 30, 2010 #
Note
rhr:44 slept:9.0
Had planned to go over to West Hartford to run a loop of the Traprock 50k course this AM, but woke up before dawn when the power went out. No power = no heat and only 1F outside. Damn...
About 6:55 the power came back on, so I dashed downstairs, restarted the pellet stove then upstairs to put running gear on and dash out the door to meet John in East Hartford at 7:30. 7:02 power dies again. Double Damn. Called John to bail on the run, not knowing how long the power would be out, how cold the house would get, whether I'd have to drain down plumbing etc. Just kind of hung out for a while with cat keeping me company, but then figured I might as well climb back into bed where it was warm. Power came back on to stay around 10:30, house down to around 50F. Morning shot.
Will try and sneak out for a run later on - though I'm not sure where or how far. Long run harder to motivate without company...
About 6:55 the power came back on, so I dashed downstairs, restarted the pellet stove then upstairs to put running gear on and dash out the door to meet John in East Hartford at 7:30. 7:02 power dies again. Double Damn. Called John to bail on the run, not knowing how long the power would be out, how cold the house would get, whether I'd have to drain down plumbing etc. Just kind of hung out for a while with cat keeping me company, but then figured I might as well climb back into bed where it was warm. Power came back on to stay around 10:30, house down to around 50F. Morning shot.
Will try and sneak out for a run later on - though I'm not sure where or how far. Long run harder to motivate without company...
8 PM
Core 15:00 [1]
Friday Jan 29, 2010 #
5 AM
Note
rhr:44 slept:7.5 weight:77.1kg
Regular day at work, then heading down to New Haven for a new greenhouse dedication at Yale, so it looks like I won't get that last 30 miles of biking in this period. I'll probably just do 15 minutes core before bed, then off to MDC tomorrow AM for a loop of the Traprock course. Had I planned ahead, I would have tossed some running stuff in the car and run one of Boris's routes at East Rock or Maltby while I was down that way.
Very good month - 5 long trail runs, no zero days (though about a third of the days were just core exercises) and my best training month (total time) in 10 years logging on AP if I don't count those months where I logged backpacking trips, rogaines or field-checking.
And in retrospective mode: it was 10 years ago this month that something felt 'funny' when I ran all out that would eventually lead to heart surgery in April 2000. Damn I'm feeling good, lets hope it stays that way.
Very good month - 5 long trail runs, no zero days (though about a third of the days were just core exercises) and my best training month (total time) in 10 years logging on AP if I don't count those months where I logged backpacking trips, rogaines or field-checking.
And in retrospective mode: it was 10 years ago this month that something felt 'funny' when I ran all out that would eventually lead to heart surgery in April 2000. Damn I'm feeling good, lets hope it stays that way.
9 PM
Bike - Recumbent (trainer) 27:00 [3] 9.0 mi (3:00 / mi)
shoes: Slipstream
some time to kill before picking up Jackson so rode the bike for a bit
Thursday Jan 28, 2010 #
5 AM
Note
rhr:44 slept:7.25 weight:77.1kg
10 PM
Core 15:00 [1]
still haven't gotten the rest of the biking in, but everything else on the training plan is done. No biggie on the bike I guess.
Doing an orienteering thing in mid-Feb on a scout camping trip to Rutland, MA. So I gathered up some data - USGS, ortho-photo-quads and a couple versions of a 'trail map' and began drafting stuff into OCAD this evening. I'll take that as a base and perhaps go up and do a GPS exploration of the trail system on Sunday. Won't be a great map, but should provide something worthy enough to teach O in a legitimate fashion. Looks to be around 5-6 km2 though some peripheral areas may be privately held.
Doing an orienteering thing in mid-Feb on a scout camping trip to Rutland, MA. So I gathered up some data - USGS, ortho-photo-quads and a couple versions of a 'trail map' and began drafting stuff into OCAD this evening. I'll take that as a base and perhaps go up and do a GPS exploration of the trail system on Sunday. Won't be a great map, but should provide something worthy enough to teach O in a legitimate fashion. Looks to be around 5-6 km2 though some peripheral areas may be privately held.
Tuesday Jan 26, 2010 #
5 AM
Run - Road hills (Happy Hill Tuesday) 39:28 [3] 8.0 km (4:56 / km) +210m 4:22 / km
rhr:48 slept:6.5 weight:77.6kg shoes: Roclite 312gtx
Happy Hills w/ Bruce & Mark - mild - 30's, light rain. Only needed 5 more miles on the training plan for January, so I only did two repeats rather than the typical 3. 19:43, 19:45. Then off to work... Road work done for the month, trails already done, need another 12 minutes of core plus about 30 miles on the bike.
Monday Jan 25, 2010 #
Note
rhr:49 slept:8.0 weight:76.2kg
Wasn't sure how to deal with the fact that the month ends Sunday, but I'll pretty much be at my training goals by Friday. So I edited my training calendar so that January officially ends Friday, and the February training cycle starts Saturday the 30th. So this week is an easy recovery week, but only through Friday. Then we put it back in gear, perhaps with a preview loop of the Traprock 50K course in West Hartford on Saturday morning.
7 PM
Core 15:00 [1]
Sunday Jan 24, 2010 #
5 AM
Run - Trail long (Hop River Trail) 2:54:35 [3] 32.35 km (5:24 / km)
rhr:52 slept:8.0 weight:77.1kg shoes: Roclite 312gtx
Rail Trail w/ John, Mark & Bruce. Was planning on a nice easy distance run for about 4 hours or so. Took off up the trail at a pace that was definitely faster than 12min per mile, but it felt good and conversation was easy. Bruce turned around at about 3 miles to run home for family committments and Mark, John and I ventured on.
Icy, rutted trail surface made the going tough - no slippage with Kahtoola's on, but the footing was rough. Gorgeous pre-dawn as we cruised down through the Coventry section enroute to Andover still feeling good and cruising at a very nice pace.
Hit Andover at 1:27 and turned around to face the return trip. None of us wanted to stop at 7-11 and risk cooling down so we just reversed direction and headed toward home. Of course this was supposed to be an easy run but having just cruised the first 10 miles at a sub-9 pace, the machismo kicked in and we kept the pace to see if we could bring it all the way home at sub-9. It wasn't easy, but we did it with 5.5 minutes to spare - almost dead even splits. I think we'll all be feeling a bit stiff as the afternoon wears on, but I think that as long as no damage was done, it will pay dividends later on.
And to think I ran an hour longer last weekend for less distance. Oh well.
Icy, rutted trail surface made the going tough - no slippage with Kahtoola's on, but the footing was rough. Gorgeous pre-dawn as we cruised down through the Coventry section enroute to Andover still feeling good and cruising at a very nice pace.
Hit Andover at 1:27 and turned around to face the return trip. None of us wanted to stop at 7-11 and risk cooling down so we just reversed direction and headed toward home. Of course this was supposed to be an easy run but having just cruised the first 10 miles at a sub-9 pace, the machismo kicked in and we kept the pace to see if we could bring it all the way home at sub-9. It wasn't easy, but we did it with 5.5 minutes to spare - almost dead even splits. I think we'll all be feeling a bit stiff as the afternoon wears on, but I think that as long as no damage was done, it will pay dividends later on.
And to think I ran an hour longer last weekend for less distance. Oh well.
9 AM
Note
Passed my training goal of 100 trail miles for January, and will hit my road goal with two go-rounds of Happy Hills on Tuesday - so this week is looking like a recovery week for me. I'll fill in the gaps with some core work and easy basement biking to bring those up to training targets.
Not sure what I'll do next weekend, but probably not much. I set myself training targets for a reason - no reason to overdo it this early in the season.
Not sure what I'll do next weekend, but probably not much. I set myself training targets for a reason - no reason to overdo it this early in the season.
3 PM
Core 13:00 [1]
Hiking 28:00 [0] 1.6 km (17:30 / km)
Hayden was in need of a Wii-ectomy, so we had a very casual stroll down the road to get some fresh air. A little mist starting to come down as we finished up.
Saturday Jan 23, 2010 #
5 AM
Run - Trail (Soapstone) 1:02:00 [3] 10.2 km (6:05 / km) +150m 5:40 / km
rhr:47 slept:7.25 weight:78kg shoes: Roclite 312gtx
AM run w/ Bruce & Mark.
Sodom Rd to 190, Shenipsit Trail to Moonlight - Bruce & Mark continued on for a long run on the Soapstone course, I ran up and over the mountain at daybreak and down to the parking lot by 7 - then home to take the family to Cub Scout Blue & Gold banquet.
Sodom Rd to 190, Shenipsit Trail to Moonlight - Bruce & Mark continued on for a long run on the Soapstone course, I ran up and over the mountain at daybreak and down to the parking lot by 7 - then home to take the family to Cub Scout Blue & Gold banquet.
Friday Jan 22, 2010 #
5 AM
Note
rhr:43 slept:8.0 weight:77.1kg
4 PM
Note
Haven't found any extra time around today yet. Will try and sneak some bike time in when I get back from cub scout meeting with the boys tonight.
5 PM
Core 14:00 [1]
quick set, beats posting a zero for the day
Thursday Jan 21, 2010 #
5 AM
Run - Trail (Crandalls) 41:06 [3] 7.0 km (5:52 / km) +75m 5:34 / km
rhr:45 slept:7.5 weight:77.6kg shoes: Roclite 312gtx
Early AM Trail run - trails completely icy, but no troubles with the Kahtoola's on. Lower trails outer loop CW to new paved trail, then reverse. Dawn breaking to the east as I finished up.
Wednesday Jan 20, 2010 #
5 AM
Note
rhr:44 slept:7.5 weight:76.7kg (rest day)
7 PM
Core 10:00 [1]
maybe a short run at Crandalls in the AM.
Tuesday Jan 19, 2010 #
5 AM
Run - Road hills (Happy Hills) 1:28:06 [3] 16.25 km (5:25 / km) +420m 4:48 / km
rhr:53 slept:5.5 weight:77.1kg shoes: Roclite 312gtx
Happy Hills Tuesday with Mark & Scott - did an extra one today, though I powerwalked the steeper bits on the last two. 20:02, 20:07, 22:40, 22:43. Scott & I did a short warmup before Mark got there to keep warm.
2 PM
Core 10:00 [1]
Note
Hmmm, I've feeling great and cleared 100 miles of running for the month this morning. But I'm also ahead of all my training targets by a comfortable margin and am a little worried about pulling a Bricker and trying to do too much and coming up lame. So I think I'll cut back the rest of this week and just go short and easy for a few days and let my training goals catch up with me. Then resume with another long run on Sunday.
Monday Jan 18, 2010 #
6 AM
Bike - Recumbent (Trainer) 1:00:00 [3] 35.0 km (1:43 / km)
rhr:48 slept:9.0 weight:76.2kg shoes: Slipstream
Sunday Jan 17, 2010 #
7 AM
Run - Trail long (TARC 50) 4:05:00 [3] 19.5 mi (12:34 / mi)
rhr:50 slept:5.75 weight:77.1kg shoes: Roclite 312gtx
Last 19 miles of TARC 50 course @ Blue Hills plus a little bonus mileage and gratuitous climb at the end.
Didn't get my long run in yesterday, so I ventured up to Trail Animal land (Blue Hills - Boston) for a run with the Animals. As a bonus to todays run, a couple of the guys had pledged $2 per total mile run (miles x # runners) to Haitian Earthquake Relief so getting more bodies out there meant more money donated - not a bad thing.
Started out at 7 with a 6 mile loop around Ponkapoag across the highway - pretty flat, but also pretty icy. Back to Houghtons for a car stop - refilled bottles and put the Kahtoola's on knowing that Chickatawbut and a couple other major climbs awaited us on the back 13.
Felt really good all the way around - no drop in energy at all. Added a bit of bonus mileage on a couple of missed turns - some of the trails are pretty faint, not blazed and hadn't been broken out and I was just blindly following the leaders and we overran a couple.
With about 3/4 mile to go and still feeling pretty spunky (I didn't know this was possible after almost 4 hours of running) myself and one other guy decided to eschew the official course route paralleling a main park road and opted to add some extra distance and gratuitous climb before dropping back to the road just before the headquarters. Came out by the road and saw the other group in the distance and kicked it into chase mode to chase them down before we hit the parking lot.
This has got to be one of the best long runs I've done in a very long time - felt great all the way around, ran almost all the climbs (I think the core exercises are helping in that regard with better climbing form) and had energy for a 1/2 mile sprint at the end. And 3 hours later I'm feeling no real after effects other than that nice mellow tiredness one gets after a morning 'well run'. And I'm just a few miles shy of my first 100 miles for the year.
Oh, and over $1000 raised for Haitian Earthquake Relief
Didn't get my long run in yesterday, so I ventured up to Trail Animal land (Blue Hills - Boston) for a run with the Animals. As a bonus to todays run, a couple of the guys had pledged $2 per total mile run (miles x # runners) to Haitian Earthquake Relief so getting more bodies out there meant more money donated - not a bad thing.
Started out at 7 with a 6 mile loop around Ponkapoag across the highway - pretty flat, but also pretty icy. Back to Houghtons for a car stop - refilled bottles and put the Kahtoola's on knowing that Chickatawbut and a couple other major climbs awaited us on the back 13.
Felt really good all the way around - no drop in energy at all. Added a bit of bonus mileage on a couple of missed turns - some of the trails are pretty faint, not blazed and hadn't been broken out and I was just blindly following the leaders and we overran a couple.
With about 3/4 mile to go and still feeling pretty spunky (I didn't know this was possible after almost 4 hours of running) myself and one other guy decided to eschew the official course route paralleling a main park road and opted to add some extra distance and gratuitous climb before dropping back to the road just before the headquarters. Came out by the road and saw the other group in the distance and kicked it into chase mode to chase them down before we hit the parking lot.
This has got to be one of the best long runs I've done in a very long time - felt great all the way around, ran almost all the climbs (I think the core exercises are helping in that regard with better climbing form) and had energy for a 1/2 mile sprint at the end. And 3 hours later I'm feeling no real after effects other than that nice mellow tiredness one gets after a morning 'well run'. And I'm just a few miles shy of my first 100 miles for the year.
Oh, and over $1000 raised for Haitian Earthquake Relief
5 PM
Core (SP/BD/LL//BAP/SAP) 15:00 [1]
Saturday Jan 16, 2010 #
6 AM
Note
rhr:44 slept:8.0 weight:77.1kg
11 AM
Snowshoe (Windblown) 2:15:00 [2] 8.2 km (16:28 / km) +100m 15:31 / km
shoes: Roclite 312gtx
XC Skiing w/ the kids - The boys on skis and Anna & I snowshoeing. Lots of walking, with bits of running - quite a bit of the walking was almost like jogging in place. Doing a bit of work, but not covering much ground. Gorgeous day to be out.
Friday Jan 15, 2010 #
5 AM
Note
rhr:44 slept:8.0 weight:76.2kg
3 PM
Core (LL/SAP/BAP/SP/BD) 31:00 [1]
Thursday Jan 14, 2010 #
5 AM
Run - Trail (Crandalls) 37:27 [3] 5.65 km (6:38 / km) +80m 6:11 / km
rhr:50 slept:7.0 weight:77.1kg shoes: Roclite 312gtx
Early AM solo run @ Crandalls. Double bonus got to try two new toys. EMS finally had medium Kahtoola microspikes back in stock so I picked them up yesterday. Absolutely amazing difference - like running with velcro on your shoes. Cranked the downhill off the top probably faster than I do during the summer - my footing was so confident and the snow hid the smaller rocks and debris. And also took the new Lupine Tesla-X out for its maiden trail voyage. This thing is awesome - more than enough light on its lowest setting which should run almost 24 hours, and on high it really lights up the terrain - can't wait to use if for O. The battery wrap case is really nice too since it wraps very securely to my single bottle belt - no need to have it in a pocket with its attendant bouncing - rock solid on my hip..
5 PM
Core (LL/SAP/BAP/SP/BD) 22:00 [1]
LL = Leg Lifts
SAP = Straight Arm Planks
BAP = Bent Arm Planks
SP = Side Planks
BD = Bird Dogs
SAP = Straight Arm Planks
BAP = Bent Arm Planks
SP = Side Planks
BD = Bird Dogs
Wednesday Jan 13, 2010 #
Core (Leg lifts & planks) 17:00 [1]
5 AM
Note
rhr:46 slept:7.0 weight:77.1kg
1 PM
Run - Trail (Valley Falls <-> Walker) 1:04:21 [3] 9.2 km (7:00 / km)
shoes: Roclite 312gtx
Nice afternoon run w/ Dave Almand and John Agosto. Valley Falls north on Shenipsit through Belding WMA and up to Walker Reservoirs and back. Good footing, lightly snowing, low 20's.
Tuesday Jan 12, 2010 #
5 AM
Run - Road hills (Happy Hills) 1:00:04 [3] 12.0 km (5:00 / km) +315m 4:25 / km
rhr:50 slept:4.5 weight:76.2kg shoes: Roclite 312gtx
Happy Hill Tuesday w/ Mark, Bruce & Scott. Light snow, upper 20's - downright balmy compared to the past few weeks. Solid run, fell off the back on the last trip up. Splits - 19:28, 19:28, 19:36 - pretty damn even...
3 PM
Note
Just picked up my new Tesla-X from the Post Office - I'm feeling a night run coming on :-)
Monday Jan 11, 2010 #
Note
rhr:48 slept:8.0 weight:76.2kg
9 PM
Bike - Recumbent (trainer) 1:00:00 [3] 35.0 km (1:43 / km)
shoes: Slipstream
basement groovin on Pandora - mostly electric blues w/ plenty of B-3 action
Sunday Jan 10, 2010 #
6 AM
Note
rhr:50 slept:7.0 weight:76.7kg
1 PM
Snowshoe warm up/down (MRC 5K) 15:00 [2] 1.0 km (15:00 / km)
shoes: NB 790 {orange}
some of the time was just stretching and jogging in place to keep warm.
Snowshoe race (MRC 5K) 27:52 [5] 6.0 km (4:39 / km)
shoes: NB 790 {orange}
Inaugural 5K snowshoe race at VCMS in Vernon hosted by Manchester Running Club and sponsored by Dion Snowshoes. Ken Clark, Bruce Marvonek, Vicki Quagliaroli and Dave Almand were there from the Striders and a total of about a dozen folks overall.
Due to vague course markings (well marked, but not clear on direction of loops) the lead group did the first loop CCW on realizing upon finishing that loop that we had done it backwards - I was in 4th spot with that group at that point - so due to confusion we ended up doing the first loop twice before continuing on to the second loop lower on the hill and then coming in. Various other folks had different variations of course, so although everyone was racing, not everyone ran the same convolution of loops. Post race discussion came up with a number of ideas for clarifying the marking for next time.
Distance is assuming the advertised course distance is actually 5K - what we (lead group) ran was about 20% longer than official course.
But a great workout and close to home so I'm back home within 10 minutes. Can't beat that... And a weekly series, so as long as the snow persists, a nice local event to keep in the schedule.
Due to vague course markings (well marked, but not clear on direction of loops) the lead group did the first loop CCW on realizing upon finishing that loop that we had done it backwards - I was in 4th spot with that group at that point - so due to confusion we ended up doing the first loop twice before continuing on to the second loop lower on the hill and then coming in. Various other folks had different variations of course, so although everyone was racing, not everyone ran the same convolution of loops. Post race discussion came up with a number of ideas for clarifying the marking for next time.
Distance is assuming the advertised course distance is actually 5K - what we (lead group) ran was about 20% longer than official course.
But a great workout and close to home so I'm back home within 10 minutes. Can't beat that... And a weekly series, so as long as the snow persists, a nice local event to keep in the schedule.
C • Snow 2
4 PM
Core 23:00 [1]
leg lifts, planks & a few pushups
Saturday Jan 9, 2010 #
5 AM
Run - Trail long (Valley Falls) 2:22:14 [3] 20.0 km (7:07 / km) +150m 6:51 / km
rhr:44 slept:5.5 weight:77.1kg shoes: Roclite 312gtx
Early AM run w/ Mark & Scott. Both of them had Kahtoola's on, I had bare Inov-8's. I was quickly working far too hard to stay with them on the hills (up and down) so after 20 minutes or so I bid them farewell and stuck to the rail trail at an easy pace leaving them to head up the single track on the ridge. Once I was solo, I shut down the light and ran in the waning crescent moonlight, through the dawn and got back just a couple minutes after them as the sun was coming over the hill. Then off to a Strider Committee meeting at Rein's.
8 AM
Note
And from the meeting - its now official - This will be Nipmuck Dave's last year directing the venerable Nipmuck Marathon. In 2011 it will become a Shenipsit Strider event with me taking over as RD. I will serve as Asst Rd for this year.
10 AM
Run - Trail (Bolton Trail Run) 28:37 [3] 4.75 km (6:01 / km)
shoes: Roclite 312gtx
Following the meeting, headed over to Bolton Notch with Deb & John to partake in the Hartford Track Club's 4-mile fun run (trail). Joined by fellow striders Dave Sutherland and Dave Almand and about 7 HTC folks. RD asked at the start who was here to 'race', no hands went up so it became a easy tempo fun run. After a bit John and and HTC runner were gapping the main group so I opted to pick it up a bit and try and catch them. Some winding trails ensued and I lost sight of them for a bit. So I notched it up a tad more to try and regain their breakaway group. Cranked around the course and back to the parking lot and no one there. Amazing how fast you can run when you're trying to catch a group in front of you that isn't really in front of you anymore (they went off course). They followed in about a minute later and then the rest wandered in. According to John's Forerunner the course was 3 miles, a bit shorter than advertised, but still a fun outing.
And a fine double on the books - 9 days into the new year and already have 50 miles running - that's already over 5% of last years mileage :-)
And a fine double on the books - 9 days into the new year and already have 50 miles running - that's already over 5% of last years mileage :-)
Friday Jan 8, 2010 #
Note
rhr:48 slept:7.5 weight:76.2kg
Note
(rest day)
Was planning on heading down to the basement for some trainer time, but Scott just posted a 2.5 hour training run for tomorrow at 5:15 before the Strider meeting so I'm going to call today a rest and do a double in the morning. 4 mile Bolton Notch Trail race after the meeting at 10 for the 2nd half of the doubleheader.
5 PM
Core (leg lifts & planks) 10:00 [1]
Thursday Jan 7, 2010 #
Note
rhr:50 slept:7.0 weight:77.1kg
Run - Trail tempo (Valley Falls) 57:25 [3] 9.4 km (6:06 / km) +200m 5:31 / km
shoes: Roclite 312gtx
Afternoon run w/ John & Bruce. Lots of climbing involved. No spikes so the footing going up and down hills was a bit tough, but fine on lesser slopes. Good brisk run, low 30's, sunny.
4 PM
Core (leg lifts & planks) 10:00 [1]
Wednesday Jan 6, 2010 #
Note
rhr:48 slept:6.5 weight:77.6kg
Core (leg lifts & planks) 8:00 [1]
sinuses bothering me tonight, cut these short due to dizzyness
9 PM
Bike - Recumbent (trainer) 30:00 [3] 17.5 km (1:43 / km)
shoes: Slipstream
listening to Rads New Years Eve show
Tuesday Jan 5, 2010 #
Note
here's hoping that the 4# weight spike is due to all the fluids I drank last night to try and alleviate the sinus thing. Its now 5PM and the head feels fine, so hopefully I dodged this one and the weight will come back to normal.
5 AM
Run - Road hills (Happy Hill Tuesday) 1:00:32 [3] 12.0 km (5:03 / km) +315m 4:28 / km
rhr:45 slept:6.5 weight:78.9kg shoes: Roclite 312gtx
Went to bed last night with a sinus thing coming on, didn't think I'd be going out this AM. But a little Ibuprofen, right to bed once I got the boys to bed and then woke up around 3am and realized my sinuses didn't feel too bad anymore. So got another 90 minutes of sleep then out the door for Happy Hill Tuesday with Mark, Scott & Bruce.
Chilly, but no wind so rather nice running conditions. Footing good, waxing moon behind light clouds so ran sans light and glasses. Splits 19:53, 19:28 & 20:29. Good to get another week of hills on the record.
Chilly, but no wind so rather nice running conditions. Footing good, waxing moon behind light clouds so ran sans light and glasses. Splits 19:53, 19:28 & 20:29. Good to get another week of hills on the record.
Monday Jan 4, 2010 #
Note
rhr:50 slept:6.0 weight:77.1kg
3 PM
Core (lower leg lifts) 10:00 [1]
(rest day)
was going to go for a run this afternoon, but feel the beginnings of a sinus thing coming on, so opted to cool it, just do a few exercises to post something. Maybe a little bike later on after a meeting, maybe not...
Sunday Jan 3, 2010 #
Note
rhr:57 slept:7.0 weight:76.2kg
snowing, blowing & cold... Passing on this mornings Valley Falls run, going to work on fixing my broken snowshoe binding and perhaps go to the MRC 5k snowshoe event this afternoon instead. Resting pulse up, so perhaps a good day not to push it.
Note
OK, so I passed on the training run in order to go to the snowshoe race, only to find the snowshoe race has been cancelled, but too late to head to Valley Falls. Arghhh... Guess it will be a session on the bike for today...
Note
doing some back of napkin calcs on the cider mix from yesterday - 2 packets in a 20oz bottle yields a 6.67% solution. It is suggested that a 6-8% solution is optimum for stomach emptying. Looks like a good combo.
5 PM
Core (lower leg lifts) 7:00 [1]
9 PM
Core (lower leg lifts) 8:00 [1]
Bike - Recumbent (trainer) 45:00 [3] 26.25 km (1:43 / km)
shoes: Slipstream
Saturday Jan 2, 2010 #
7 AM
Run - Trail long (Case Mtn) 1:57:14 [3] 16.0 km (7:20 / km)
rhr:45 slept:6.5 weight:76.7kg shoes: Roclite 312gtx
Snowy AM run w/ Bruce, Mark, Scott & John. Wasn't sure if I'd be able to go a full 2 hours without fading after yesterdays run, but hung in there just fine. No spikes or screws for me, everyone else had them - but I only had trouble on a couple icy rock slab climbs, so I opted to run through the blueberries to the side and had no problems. Distance is just a WAG - didn't carry the GPS.
2nd day of running with warm spiced cider in the bottle - today with the addition of a Nuun tab. Tastes good and the primary ingredients are sugar and maltodextrin - not much different than powdered sport drinks and a heck of a lot cheaper - 160 calories per bottle. Adding the Nuun for electrolytes seemed to work well - having something I like drinking means I drank more - could have used a second bottle today. Will keep trying it on longer runs to see how the stomach handles it after many hours.
2nd day of running with warm spiced cider in the bottle - today with the addition of a Nuun tab. Tastes good and the primary ingredients are sugar and maltodextrin - not much different than powdered sport drinks and a heck of a lot cheaper - 160 calories per bottle. Adding the Nuun for electrolytes seemed to work well - having something I like drinking means I drank more - could have used a second bottle today. Will keep trying it on longer runs to see how the stomach handles it after many hours.
1 PM
Core (lower leg lifts) 5:00 [1]
Friday Jan 1, 2010 #
Note
2010 Athletic Goals
- Return to Rogaine
- run at least one 24 hour event
- MAY - Dakota Rogaine ??
- run at least one 24 hour event
- Keep up the long runs - log 1800 running miles
- almost double 2009 running total of 950
- ~100/month cold weather, ~200/month warm weather
- JAN - 133mi
- FEB - 145mi
- MAR - 72mi - but still over the 100/month average, but big jump next month
- APR -
- MAY -
- JUN -
- JUL -
- AUG -
- SEP -
- OCT -
- NOV -
- DEC -
- JAN - 133mi
- almost double 2009 running total of 950
- Run at least 2 ultras
- FEB - Cape Cod Frozen Fat Ass 50km (5:51, 4th of 18 finishers, 35 starters)
- MAR -
Seneca Creek Greenway 50km - APR -
Traprock 50km- Running Hope through America - 34.5 miles
- SEP - ?? Virgil Crest in Sept ??
- FEB - Cape Cod Frozen Fat Ass 50km (5:51, 4th of 18 finishers, 35 starters)
- Do more backpacking / long distance hiking
- 50% fast & light
- 50% leisurely with J&H
- 50% fast & light
- Assume RD of Nipmuck Marathon
- Asst RD in 2010
- Full RD in 2011, Nipmuck to become a Shenipsit Strider sponsored event !
- Asst RD in 2010
- Run sub 30min at Manchester
- 30:58 in 2009, I can find another minute somewhere...
- Try to lower my 5K PR
- 19:35 in 2005 - this might be a stretch
- Try to get more biking in - not setting any metric for this though (470mi in 2009)
- JAN - 80mi
- FEB -
- JAN - 80mi
- Stay Lyme-free - FAIL - Lyme symptoms returned mid Feb, back on A/B's, improving as of mid April.
7 AM
Run - Trail long (Nipmuck) 2:06:37 [3] 20.0 km (6:20 / km)
rhr:47 slept:6.0 weight:76.7kg shoes: NB 474
Met up w/ John Agosto, Norm Cormier and Bill Metzger to run the first half of the Nipmuck course = Perry Hill down to Rt 44 and back. A couple inches of snow on the ground from yesterday and flurrying lightly on the drive over. Footing pretty good, wore the screw shoes just in case. Norm & Bill turned around at Marsh Rd, John & I continued down to the Fenton and Rt 44. Met up w/ Ken Forrest just after turning around (he had gotten there late) and had an enjoyably brisk run back - not much left at the end, but John pushed us well. - 1:07:41 out, 58:54 back.
We'll see what I have for tomorrow's run at Case.
A great run to start of 2010!
We'll see what I have for tomorrow's run at Case.
A great run to start of 2010!