Training Log: Tom O
In the last 7 days:
|activity|| # ||time||miles||km||+m|
| ||Weights||2|| 1:30:00|
| ||Trail Run||1|| 1:15:17|| 6.84||(11:01)|| 11.0||(6:51)|
| ||Treadmill||1|| 25:02|| 3.0||(8:21)|| 4.83||(5:11)|
| ||Sit-ups||2|| 18:30|
| ||Road Run||1|| 5:00|| 0.5||(10:00)|| 0.81||(6:13)|
| ||Total||3|| 3:33:49|| 10.34|| 16.63|
Chilly Cheeks Trail Race - 11K
Road Run 5:00  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  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.
Treadmill 25:02  3.0 mi (8:21 / mi)
Weights 45:00 
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.
- Mar 12 [6w, 6d]:
XTERRA Brandywine Creek Trail Race - 12K
- Mar 26 [8w, 6d]:
Caesar Rodney Half Marathon
- Apr 2 [9w, 6d]: Y - DVOA Warwick County Park
- Apr 15 [11w, 5d]: Y - DVOA Batsto
- Apr 22 [12w, 5d]: Y - West Point National Meet
- Apr 29 [13w, 5d]:
Triple Crown Trail Races - WCCSP - 10K/21K/42K
- May 6 [14w, 5d]:
Pittsburgh Half Marathon
- May 28 [17w, 6d]:
Charlie Horse Trail Half Marathon
- Jun 3 [18w, 5d]:
Rothrock Trail Challenge - State College, PA - 25K
- Jun 7 [19w, 2d]: Y - DVOA Hibernia County Park
- Jun 10 [19w, 5d]:
XTERRA Big Elk Trail Half Marathon - Fair Hill NRMA, MD - 21K/42K
- Jun 21 [21w, 2d]: Y - DVOA Warwick County Park
- Jun 23 [21w, 4d]: Y - 2017 Gold Rush Meet and USA SML Championships
- Jul 8 [23w, 5d]:
DVOA ROGAINE - French Creek North
- Jul 19 [25w, 2d]: Y - DVOA French Creek State Park Central
- Sep 9 [32w, 5d]:
Annual DVOA Training Weekend - Hickory Run SP, PA
- Oct 8 [36w, 6d]: Y - SVO Susquehanna Stumble XIX
- Nov 4 [40w, 5d]: Y - DVOA Mount Penn - Antietam
- Nov 4 [40w, 5d]: Y - DVOA Grings Mill / Penn State-Berks
- Nov 5 [40w, 6d]: Y - DVOA Hawk Mountain Scout Reservation
all weeks |