Training Log Archive: cmorseIn the 7 days ending Jul 19, 2009:
| ||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||
|
|
| |||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Sunday Jul 19, 2009 #
Run - Trail race (Soapstone Assault) 1:02:47 [4] 8.85 km (7:06 / km) +550m 5:25 / km
shoes: NB 790 {orange}
On the drive home from Vermont - tired & tight - goal was to finish the circuit on dead legs, stretch goal was to do it under an hour. One of two not bad... Time for a shower and a nap
Saturday Jul 18, 2009 #
Event: Vermont 100
Run - Trail long (Vermont 100 (pacing)) 8:00:00 [3] 50.0 km (9:36 / km) +1500m 8:21 / km
shoes: Adidas Response Trail 14
Pacing Mark Buongiorno at Vermont 100. Distance/time round up a bit to include a bunch of running back and forth at a couple handler stations and loosening up.
Saw Mark, Bruce and Scott off at 4am in a light rain which didn't last much longer (it had been showering all night). Then hung around a while then into Woodstock to supply myself for the day. Bouncing around between handler stations assisting the day crew for all three.
Joined Mark at Camp 10 Bear mile 70 a bit after 5 along with a couple guys he had been running with since mile 20 or so - Andy from London and Jerome. The 4 of us (they did not have pacers) would stick together until the very end when we split up a bit as Mark powered on.
Had been a sunny, warm afternoon, but cooled down nicely for a gorgeous evening. Felt I did ok in my first stint pacing - solid powerwalking on the hills, kept them running short 5-7 minute 'pulls' when the terrain was suitable - not fast enough to wear them down, but hopefully a little faster than they might have done otherwise. I'm pretty sure Mark could have been pushed a little harder (the original pre-race plan), but he wanted to keep the group together as long as possible and so I was trying to gauge all three of them. Mostly walking past Bills (88.6) but at a very solid clip - probably 16min/mile even on the steeper hills - Mark was setting the pace here, good attitude but definitely wanting it to be over. Andy and Jerome on occassion had to run uphill to catch the two of us powerwalking. In the last 5 miles I switched to slow jogging (no faster than they were walking) just to use different muscles as my walking muscles (glutes in particular) were definitely complaining - but these guys had 70 extra miles under their belt so I kept quiet on that account.
I think I probably skimped on keeping myself fed at aid stations since I was focused on getting Mark fueled, bottles filled etc - but I was carrying extra stuff but got tired of it late in the game - would have liked to sample the tables a bit more - but the goal was to get Mark in and out quickly.
At mile 99 Mark felt like finishing it and thought he could run the rest and everyone concurred he and I should go ahead - Mark took off like a shot and rocked that last mile in about 5 minutes (I had trouble staying with him) to finish in 21:07 about 10 minutes over the original planned goal.
At the finish I stayed and hung out with Bruce's wife Amy to await his first 100 finish which he did at 22:55. Then a quick 90 minute power nap and headed south at first light with the intent to stop in and see folks at the Soapstone Assault (9am start) and perhaps participate (not compete) if the body was willing...
Saw Mark, Bruce and Scott off at 4am in a light rain which didn't last much longer (it had been showering all night). Then hung around a while then into Woodstock to supply myself for the day. Bouncing around between handler stations assisting the day crew for all three.
Joined Mark at Camp 10 Bear mile 70 a bit after 5 along with a couple guys he had been running with since mile 20 or so - Andy from London and Jerome. The 4 of us (they did not have pacers) would stick together until the very end when we split up a bit as Mark powered on.
Had been a sunny, warm afternoon, but cooled down nicely for a gorgeous evening. Felt I did ok in my first stint pacing - solid powerwalking on the hills, kept them running short 5-7 minute 'pulls' when the terrain was suitable - not fast enough to wear them down, but hopefully a little faster than they might have done otherwise. I'm pretty sure Mark could have been pushed a little harder (the original pre-race plan), but he wanted to keep the group together as long as possible and so I was trying to gauge all three of them. Mostly walking past Bills (88.6) but at a very solid clip - probably 16min/mile even on the steeper hills - Mark was setting the pace here, good attitude but definitely wanting it to be over. Andy and Jerome on occassion had to run uphill to catch the two of us powerwalking. In the last 5 miles I switched to slow jogging (no faster than they were walking) just to use different muscles as my walking muscles (glutes in particular) were definitely complaining - but these guys had 70 extra miles under their belt so I kept quiet on that account.
I think I probably skimped on keeping myself fed at aid stations since I was focused on getting Mark fueled, bottles filled etc - but I was carrying extra stuff but got tired of it late in the game - would have liked to sample the tables a bit more - but the goal was to get Mark in and out quickly.
At mile 99 Mark felt like finishing it and thought he could run the rest and everyone concurred he and I should go ahead - Mark took off like a shot and rocked that last mile in about 5 minutes (I had trouble staying with him) to finish in 21:07 about 10 minutes over the original planned goal.
At the finish I stayed and hung out with Bruce's wife Amy to await his first 100 finish which he did at 22:55. Then a quick 90 minute power nap and headed south at first light with the intent to stop in and see folks at the Soapstone Assault (9am start) and perhaps participate (not compete) if the body was willing...
Monday Jul 13, 2009 #
Run - Trail (Wickham Park) 25:00 [1] 3.0 km (8:20 / km)
shoes: NB 790 {orange}
Wickham Park Series w/ Hayden - jogged a loop of the kids course to warm up - 800m. Hayden then ran 4:45 for the first 800, 5:20 for the 2nd 800 to finish in 10:05 with a pretty decent kick for an uphill finish. Only the two of us, so rather than me running the 2.6m, we went out for a slow jog along some of the other paths and some terrain running. Gorgeous night to be out.