Training Log Archive: cmorseIn the 31 days ending Jan 31, 2012:
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Tuesday Jan 31, 2012 #
5 AM
Note
slept:6.5 weight:78.6kg
5 PM
Run - Road warm up/down (SLR) 17:00 [2] 2.0 km (8:30 / km)
shoes: 285 RocLite B
Picked Hayden up from his afterschool activity and he had the US Champs Long White in his hand - told me he had been 'armchair orienteering'. We got into a discussion how GA is only 73 days away and warm weather and all so he wanted to go for a run when we got home (just after sunset). Quick change and off down the road - warming up easy on the road, though Hayden running too fast, tried to keep him easy. Plan was to do a steady pace 10 minutes on trail (5 out, 5 back), then cool down. Cool down was mostly walking...
Run - Trail (Shafran) 9:42 [2] 1.0 km (9:42 / km)
shoes: 285 RocLite B
Even pace run out for 5 minutes, reverse. Hayden had side stitches from warmup too fast so the outbound was slower than the return. A number of log jumps and deadfall avoidance. Its not much, but Hayden enjoyed it, I loosened up a bit and it beats posting a zero....
8 PM
Note
Taking a vacation day tomorrow, going to go for an explore up on the old George Washington map (NEOC-RI2). This thing probably hasn't been used in 20 years, no idea what to expect. Clean map copy, not sure if woods are really that white, or if it's largely unfieldchecked.... Should be interesting
C • GW 3
Monday Jan 30, 2012 #
5 AM
Note
rhr:47 slept:8.0 weight:77.8kg
6 AM
Run - Road (Morning Loop) 26:04 [4] 6.0 km (4:21 / km)
shoes: 285 RocLite B
Nice that usable daylight is coming earlier these days. Dark when I set out, but the first two km are along main roads with lights and by the time I turn the corner at 2km its getting light out. Not feeling a lot of energy, but got to keep getting out and getting them done. Chilly with the wind...
Other warm up/down (cooldown) 6:00 [1]
Sunday Jan 29, 2012 #
8 PM
Note
bummer, should have gone running @ daybreak. Got caught in various projects all day long and now the day is shot. Will do my best to run mornings again this week, but not going to get the trail miles in....
Saturday Jan 28, 2012 #
3 AM
Note
rhr:45 slept:6.0 weight:78kg
7 AM
Run - Trail race (Cape Cod Frozen Fat Ass 5) 2:28:46 [4] 25.0 km (5:57 / km)
weight:76.8kg shoes: 340 ORoc 2010
Nice day, high 30's to start but a stiff headwind out of the west and yes, the course starts out into the wind. Cold for the pre-race, but then we were off and quite comfortable once warmed up. Rounded the corner and started running with the wind and quickly overheated - slid down the arm warmers, extra buff off, unzipped shirt etc. Could feel the GI starting to rumble so stopped at the finish to use the portalet, an 8 minute wait but the consequences would have lost a lot more time trying to find a discrete location out on the dunes.. Pretty good pace going but the delay put my average pace up close to 6min/km. Running time just under 2:30 for the first half, quick stop at car to refuel and back out. R heel had been bugging me so I took some vitamin I. But a couple miles out on the short loop it started hurting worse so I decided that with O Champs coming early this year, it didn't make sense to push things and risk injury so I backed off the pace and strolled in an hour later and called it a day at 20 miles.
Run - Trail warm up/down (Cape Cod Frozen Fat Ass 5) 1:00:00 [3] 8.8 km (6:49 / km)
shoes: 340 ORoc 2010
First loop of 2nd half. Heel bugging me pretty bad, Vitamin I not helping, decided not to do last 10 mile loop to avoid causing damage to foot. So this segment marked as a 5 mile cooldown since I was officially only recorded for my time on the first 25km loop - officially a 'Half-Ass' finisher...
Friday Jan 27, 2012 #
6 AM
Run - Road (Morning Loop) 29:45 [3] 6.0 km (4:58 / km)
rhr:47 slept:8.0 weight:78.1kg shoes: 285 RocLite B
Pretty damned pleased with myself - got out the door in the dark, 35F & raining out. Knew it really wouldn't be bad once I got out the door, but sometimes its far too easy to say screw it and stay inside. Tried to keep it easy - around 8 min/mile or so since I'm going to the beach tomorrow.
Not sure whether to record my knee as recovered since its not noticeable when running or walking, but is tender to the touch or if I kneel on it.
Not sure whether to record my knee as recovered since its not noticeable when running or walking, but is tender to the touch or if I kneel on it.
Other warm up/down (cooldown) 5:00 [1]
Thursday Jan 26, 2012 #
5 AM
Note
rhr:47 slept:7.0 weight:78kg
7 AM
Run - Road (Morning Loop) 25:58 [4] 6.0 km (4:20 / km)
shoes: 285 RocLite B
A tad late getting out the door, but quite nice to run in daylight... Had the iPhone set to announce average pace every 500m, goal was to go out at a reasonable pace and keep every split faster than the previous one - ie gradually speeding up until the end. Success...
{edit}Didn't notice R knee while running (good), but there is a pronounced sore spot if I press one particular spot. I guess I'll refrain from pressing that...
{edit}Didn't notice R knee while running (good), but there is a pronounced sore spot if I press one particular spot. I guess I'll refrain from pressing that...
Other warm up/down (cooldown) 5:00 [1]
Wednesday Jan 25, 2012 #
5 AM
Note
rhr:49 slept:7.5 weight:78kg
legs feeling pretty tired, giving them a break today...
7 PM
Note
Anna not feeling well, no HEMA this week. Need to practice outside of class more.
Tuesday Jan 24, 2012 #
5 AM
Note
rhr:52 slept:8.0 weight:77.9kg
6 AM
Run - Road (Morning Loop) 28:30 [3] 6.0 km (4:45 / km)
shoes: 285 RocLite B
Warm morning - mid 40's. Slightly later start and no danger of ice, so ran without light. Tried to run slower - shooting for a 5:20/km pace or so. Going to keep the pace easy the rest of the week since I'm thinking of doing the 50k on Saturday. GPS apparently had a bit of trouble with the initial fix - I waited for good signal to start and the first point is in the right direction, but then the track shows me doing a bonus mileage loop - which probably explains why my 1000m splits kept seeming to come a tad early today...
Noticed the R knee still sore, but not at all bothersome.
Noticed the R knee still sore, but not at all bothersome.
Other warm up/down (cooldown) 5:00 [1]
Monday Jan 23, 2012 #
5 AM
Note
rhr:48 slept:7.5 weight:77.6kg
6 AM
Run - Road tempo (Morning Loop) 26:31 [4] 6.0 km (4:25 / km)
shoes: 285 RocLite B
R knee achy at times, but otherwise no lasting damage appears to be had from yesterdays crash. Took the light today, but didn't spy any black ice. Back before first light...
Other warm up/down (cooldown) 5:00 [1]
Sunday Jan 22, 2012 #
10 AM
Run - Road 1:02:41 [3] 11.6 km (5:24 / km)
weight:76.4kg (injured) shoes: 340 ORoc 2010
3F when I got up so elected to loiter in the house for a few hours. Then out the door at 13F. Snowy roads, mostly dirt, out around the lake. Felt good, began to pick up the pace on the way back, going around the winter barriers (road closed to traffic in winter) I managed find a buried cable under the snow and BAM! I went down hard on both knees & elbows onto frozen road. Very slow getting back up and barely managed a limp for a few minutes, but too cold to stop. Eventually got into a shuffle and even a slow run by the time I got home. But drew blood on both knees and L elbow - going to be a very stiff & sore afternoon me thinks. Vitamin I all around....
Saturday Jan 21, 2012 #
6 AM
Run - Trail long (Shenipsit) 2:18:00 [3] 19.9 km (6:56 / km)
rhr:47 slept:6.5 weight:76.7kg shoes: 340 ORoc 2010
With Bruce, Mark & Scott. Snow just starting as I drove over. Walker up to Valley Falls loop then a couple rail trail & back. Did a few faster bits on rail trail w/ Mark
Friday Jan 20, 2012 #
5 AM
Note
rhr:46 slept:8.0 weight:78.6kg
Thursday Jan 19, 2012 #
5 AM
Note
weight:78.4kg
Wednesday Jan 18, 2012 #
5 AM
Note
rhr:51 slept:8.0 weight:78.4kg
6 AM
Run - Road (Morning Loop) 26:32 [4] 6.0 km (4:25 / km)
shoes: 285 RocLite B
Before dawn, no lights. Temps dropping abruptly as dawn approached turning wet pavement to black ice. Quite dicey at the end where I ran mostly on shoulder when possible.
6 PM
Longsword 1:10:00 [1]
Monday Jan 16, 2012 #
7 AM
Run - Trail (Salmon River) 1:22:00 [3] 10.5 km (7:49 / km) +425m 6:30 / km
weight:77.2kg shoes: 285 RocLite B
First run of the Blue Trail Challenge - an endeavor to run as many of the CFPA Blue Trails in CT as possible this year. A good reason to get out and try some new terrain around the state.
Very frosty AM - 4F and clear to start. Picked up Brad at Soapstone and drove down to East Hampton together where we met Dave A and Ned. Good long hill up from the covered bridge, then a lollipop loop consisting mostly of rolling hills. Great trail, not too technical, but not boring either, twisting and turning, climbing and descending over by Day Pond then back out. Gorgeous morning for a run, but too damn cold to be standing around for very long.
Very frosty AM - 4F and clear to start. Picked up Brad at Soapstone and drove down to East Hampton together where we met Dave A and Ned. Good long hill up from the covered bridge, then a lollipop loop consisting mostly of rolling hills. Great trail, not too technical, but not boring either, twisting and turning, climbing and descending over by Day Pond then back out. Gorgeous morning for a run, but too damn cold to be standing around for very long.
Saturday Jan 14, 2012 #
7 AM
Run - Trail (Soapstone) 1:02:20 [3] 10.0 km (6:14 / km) +120m 5:53 / km
shoes: 285 RocLite B
With Brad, Summer & Michelle. Modified Moonlight & part of the half
9 AM
Run - Road race 19:39 [5] 5.0 km (3:56 / km)
shoes: 285 RocLite B
Cold with light breeze. shorts, compression sleeves, lifa & ss shirt, buff & gloves. Peter nudged me to the front line while waiting to start and had the inside going up the hill so quickly pulled in front and was first to the top of the hill, but then quickly passed by a pack of three speedy guys and then John A passed me by the zoo, but that was it. Held the rest of the course about 20s behind John and probably the same back to any chasers. Gained back about 3s near the end to finish 17s back of John in 5th place, 5s faster than 2 weeks ago and 4s off my personal 5k PR.
R heel a little tight, will make sure to stretch periodically through the day.
Results
R heel a little tight, will make sure to stretch periodically through the day.
Results
Friday Jan 13, 2012 #
6 AM
Note
rhr:47 slept:8.5 weight:77.4kg
Thursday Jan 12, 2012 #
5 AM
Note
rhr:43 slept:7.0 weight:78.1kg (injured)
Wednesday Jan 11, 2012 #
5 AM
Note
rhr:47 slept:7.0 weight:77.6kg (injured)
6 PM
Longsword 1:00:00 [1]
Tuesday Jan 10, 2012 #
5 AM
Note
rhr:45 slept:8.5 weight:77.9kg
7 PM
Note
(injured)
passed on a night run @ Case with the guys due to an intermittent sharp pain in lower R leg. Haven't done anything remarkable to it lately - have stayed upright on all my recent runs and no problems on those runs. But yesterday & today, particularly walking down stairs, I'm getting sharp pain right above the ankle, sharper when turning a corner such as a stair landing coming down from the 6th floor. Will take it easy for a couple days and see what happens.
Sunday Jan 8, 2012 #
7 AM
Note
rhr:47 slept:8.0 weight:77.3kg
8 AM
Run - Trail long (Traprock) 1:56:33 [3] 17.5 km (6:40 / km) +200m 6:18 / km
weight:76kg shoes: 285 RocLite B
Dave M leading, group of 6 out this AM. Shorts but jacket,buff&gloves up top. Just right.
Saturday Jan 7, 2012 #
7 AM
Note
rhr:46 slept:8.0 weight:77.8kg
10 AM
Run - Trail race (King Archibalds Run) 25:32 [5] 5.67 km (4:30 / km) +100m 4:08 / km
weight:77.6kg shoes: 340 ORoc 2010
An eclectic run, different course every year, this year RD marked some trail junctions with plastic bags, other junctions not marked. Pre-race briefing pretty vague as to major landmarks. Only sure fire way to stay 'on course' would to follow the RD. But Ned K, a fellow strider who runs these trails regularly had done a few warmup miles, seen the bags and deduced their purpose, so had a fair idea of the general course layout. Neds also a fast dude so wouldn't be lagging behind so a small group of us went off the front at solid race pace. Really great run pushing super hard to maintain contact some spots but in the end we never went by Risley Reservoir and this were not on course the entire time. But certainly got full moneys worth for the entry fee (zilch) and glad to get out for a short hard trail run.
4 PM
Longsword 20:00 [1]
Working on the 7 guards drill with Anna in the backyard using a couple post hole digger handles as wasters - right length, but a bit tip heavy. Good enough for practice though.
Friday Jan 6, 2012 #
5 AM
Note
rhr:44 slept:6.5 weight:78.5kg
1 PM
Run - Road warm up/down 9:23 [3] 2.0 km (4:42 / km)
shoes: 285 RocLite B
Run - Trail (Shafran) 43:20 [3] 8.6 km (5:02 / km) +80m 4:49 / km
shoes: 285 RocLite B
Thursday Jan 5, 2012 #
5 AM
Note
rhr:47 slept:7.5 weight:79.1kg
Tuesday Jan 3, 2012 #
5 AM
Note
rhr:45 slept:7.5 weight:78.7kg
Kids & Ellen back to school, I'm off a couple more days to use up some excess vacation time. Might as well get back into my early rise routine. Should probably curtail the food input too...
Going to be colder out today, not sure where to go run.
Going to be colder out today, not sure where to go run.
2 PM
Run - Road (SLR) 9:00 [3] 1.7 km (5:18 / km)
shoes: 285 RocLite B
Day slipping away from me, felt a zero coming on. So put on the running gear for a quick road jaunt. Out the door at 22F. Only my body quickly informed me it didn't really want to go for a run - every footfall on cold pavement felt hard and resonated through the joints, and the cold air stung in my lungs. So a tad past the half mile mark I decided that I didn't need to force a run today - I got out the door and oftentimes that's all it takes. But not today. So turned it around and headed back to home...
Monday Jan 2, 2012 #
7 AM
Note
rhr:48 slept:9.0 weight:77.2kg (rest day)
might go for a short run later, or maybe I won't....
Sunday Jan 1, 2012 #
5 AM
Note
rhr:46 slept:8.0 weight:77.1kg
7 AM
Run - Trail long (Crandalls Fat Ass) 6:07:00 42.5 km (8:38 / km) +750m 7:56 / km
weight:76.4kg shoes: 340 ORoc 2010
Hosted a 6 Hour fat ass run at Crandalls for 27 folks who came out to run between one and ten laps of a nominal 5k course (OCAD measured). Ran the first two pretty fast - ~28 minutes, then backed off a bit for the next few. After 6 I switched from O-Rocs to the Roclites and changed into shorts. Fueling & hydrating went pretty well (only down 1.5# overall), though still had GI issues. Felt I had plenty of energy all around and the stomach felt fine, just the lower GI not cooperating. Plenty of walking in the latter laps. Hayden joined me on lap 8 as my pacer, only problem was he came to the park having only had a single bowl of Frosted Flakes (5 hours previously). So that turned out to be a good long walk. But the weather was outstanding, so a long walk in the woods is still a pretty fine way to spend the afternoon. Everyone seemed to have a good time - thanks to PG, Phil & JHen for representing the O crowd...
Results @ https://www.facebook.com/notes/shenipsit-striders/...
Results @ https://www.facebook.com/notes/shenipsit-striders/...
6 PM
Note
Time to think about 2012, now that its here.... I'd really like to keep focusing on the long distance stuff and get back into rogaining. I really enjoy the long runs, but persistent lower GI issues keep getting in the way. I've played with a lot of variables over the past couple years but have yet to find a solution.
So do I keep looking for an answer, or do I set my limit at 12-15 miles and focus on shorter distance trail racing and O? One thing to be said for doing more O is that Hayden is really into it and going to O events gives plenty of options for each of us to do our own courses. Not many short kid-friendly options on the trail racing circuit (other than the local summer XC series). And who knows if he'll still want to do stuff with me in a couple years when teen-dom hits.. Might as well enjoy it while it lasts..
Already registered for GA, and considering NC in March. The Canadian O week in August sounds like a real lot of fun, but don't know if we'll be able to swing that one.
Oh well, gives me things to ponder...
So do I keep looking for an answer, or do I set my limit at 12-15 miles and focus on shorter distance trail racing and O? One thing to be said for doing more O is that Hayden is really into it and going to O events gives plenty of options for each of us to do our own courses. Not many short kid-friendly options on the trail racing circuit (other than the local summer XC series). And who knows if he'll still want to do stuff with me in a couple years when teen-dom hits.. Might as well enjoy it while it lasts..
Already registered for GA, and considering NC in March. The Canadian O week in August sounds like a real lot of fun, but don't know if we'll be able to swing that one.
Oh well, gives me things to ponder...