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Training Log: Tom O

In the last 7 days:

activity # timemileskm+m
  Weights2 1:30:00
  Trail Run1 1:15:17 6.84(11:01) 11.0(6:51)
  Treadmill1 25:02 3.0(8:21) 4.83(5:11)
  Sit-ups2 18:30
  Road Run1 5:00 0.5(10:00) 0.81(6:13)
  Total3 3:33:49 10.34 16.63
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Sunday Jan 22 #

Note

Chilly Cheeks Trail Race - 11K

Road Run 5:00 [2] 0.5 mi (10:00 / mi)

Reading, PA - light warm-up jog around the grounds of the Liederkranz and then down to the race start.

Trail Run 1:15:17 [3] 11.0 km (6:51 / km)
shoes: Salomon Speed Cross 3

Reading, PA - Chilly Cheeks 11K Trail Race. 1st time running this thing. The pre-race briefing featured the usual Ron Horn humor: "If the person next to you falls down, help them up. As long as they're not in your age group." I had no real goals, just treated it like a training run. I thought it would be nice to finish below 75 mins but was too far back in the pack out of the start to make that.

The race started with a nice downhill and then all hell broke loose during an off-trail scramble up a steep hillside. You had to wait in line to get out of the woods onto the road and then again as you merged onto a single track trail for more uphill.

Things then settled down a bit with some flat and downhill running in to the first air station. At some point, we passed near the pagoda but it remained hidden behind a heavy bank of fog. The middle part of the course between the two aid stations was beastly with a long steep uphill slog where everyone basically walked. I opted for water at the second aid station which featured alternative beverages.

The uphill finally ended when we spit out onto the road along the firetower. Visibility was about 100 feet up there. Then a fun extended downhill back to the start area followed by one last scramble up a rocky hill to the finish. My stomach was bothering me the last mile or two but I hung on.

The weather was about as good as you could ask for in mid January: mid-forties with dense fog. The course was wet but not really muddy. I wore shorts and 2 thin long sleeve layers on top. Could have gotten by with a single short sleeve shirt. Active Ankles were a must for me - a lot of the course was on uneven leaf-covered single track.

Friday Jan 20 #

Weights 45:00 [3]

Sit-ups 12:00 [2]

1000

Treadmill 25:02 [3] 3.0 mi (8:21 / mi)

Pyramid workout

Tuesday Jan 17 #

Weights 45:00 [3]

I've probably made 30+ business trips to Richmond over the years. Finally decided to check out the local Y (Midlothian branch). Was able to do much of my normal workout including the sit ups but the facility is not quite as good as the Wilmington Y. Sure beats sitting around the hotel.

Sit-ups 6:30 [2]

500

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