Training Log Archive: Ari-oIn the 7 days ending Dec 11, 2016:
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Sunday Dec 11, 2016 #
Ski 2:18:26 [1] 18.9 mi (7:19 / mi) +791m 6:29 / mi
Skiing! Hooray!
Drove up to Concord with my dad, picked up Sam and Aubrey for the rest of the haul. Then wound up seeing Tom in the parking lot, and Frank, Andy and John out on the trails; it was small ski world at Waterville (i.e. it always is).
Tripoli was in excellent shape, not quite good enough to bust out my good classic skis on (I should have brought the old ones) but fine for skating on the Arcs. Up three-ish times, broken up by going down and meeting people and going back up. A little chilly especially at the start required layering on and off at the top, but otherwise pretty much mid-winter higher up.
Went up and down Osceola too, which was more early season conditions, which is why the Good Lord invented rock skis. Got pretty hungry and tired, my legs certainly felt tired from yesterday (but not hurting, just tired).
Then taking off my boots I snapped one of the cuffs, so now I have to figure out how to make the Salomon website work and, in the short term, glue a washer on to the part that broke which should keep it in place.
Drove up to Concord with my dad, picked up Sam and Aubrey for the rest of the haul. Then wound up seeing Tom in the parking lot, and Frank, Andy and John out on the trails; it was small ski world at Waterville (i.e. it always is).
Tripoli was in excellent shape, not quite good enough to bust out my good classic skis on (I should have brought the old ones) but fine for skating on the Arcs. Up three-ish times, broken up by going down and meeting people and going back up. A little chilly especially at the start required layering on and off at the top, but otherwise pretty much mid-winter higher up.
Went up and down Osceola too, which was more early season conditions, which is why the Good Lord invented rock skis. Got pretty hungry and tired, my legs certainly felt tired from yesterday (but not hurting, just tired).
Then taking off my boots I snapped one of the cuffs, so now I have to figure out how to make the Salomon website work and, in the short term, glue a washer on to the part that broke which should keep it in place.
Note
Good timing: Salomon website started working again. New boots: ordered. Old boots may be relegated to permanent rollerski duty. (Still will probably fix the cuff, or attempt to.)
Saturday Dec 10, 2016 #
Trail Run long 4:07:28 [1] 26.4 mi (9:22 / mi) +692m 8:40 / mi
Maartje is moving to Switzerland (boo, but then yay, because now I have an excuse to go to Ch, as if I needed one) and her going away party was (obviously) a trail marathon. Last week. Then she got injured, I went and rollerskied 26 miles, and she rescheduled it to this weekend.
So I rolled out of bed and drove south, away from the snow, to the Blue Hills. I got there a couple of minutes late, didn't see anyone, drove to another parking lot, didn't see anyone there, and figured I'd run in to the woods and catch up eventually. I tore around the white triangle loop (7th overall on Strava, out of 76) and, 5.5 miles later, saw an orange jacket disappearing in to the woods on the other side of the road.
I ran to catch up, and spoke my one line of Dutch and then ran the yellow loop, a little bit slower, with Maartje and Charles. We got back to the cars and were joined by more and went out for the third loop (White again) and I was feeling pretty good as we then went back to yellow for an even bigger group (pushing 10) trail run.
20 miles in Maartje peeled off as she'd run 3 miles in the past week after injury, as did Charles, so I was left carrying the torch for the marathon. We went back to run the last loop and I was certainly getting tired but actually didn't slow down too much (helped to be running with a group of people); I walked a couple of hills but mostly kept moving. Half a mile from the car I was at 25.2 and since there's no such thing as a 25-point-something trail run we ran around Houghton Pond for the even marathon.
Then I went and ate waffles (but really sour patch kids while waiting for them to cook).
My legs feel okay, this was a great procrastination technique from studying, and I get to ski tomorrow.
So I rolled out of bed and drove south, away from the snow, to the Blue Hills. I got there a couple of minutes late, didn't see anyone, drove to another parking lot, didn't see anyone there, and figured I'd run in to the woods and catch up eventually. I tore around the white triangle loop (7th overall on Strava, out of 76) and, 5.5 miles later, saw an orange jacket disappearing in to the woods on the other side of the road.
I ran to catch up, and spoke my one line of Dutch and then ran the yellow loop, a little bit slower, with Maartje and Charles. We got back to the cars and were joined by more and went out for the third loop (White again) and I was feeling pretty good as we then went back to yellow for an even bigger group (pushing 10) trail run.
20 miles in Maartje peeled off as she'd run 3 miles in the past week after injury, as did Charles, so I was left carrying the torch for the marathon. We went back to run the last loop and I was certainly getting tired but actually didn't slow down too much (helped to be running with a group of people); I walked a couple of hills but mostly kept moving. Half a mile from the car I was at 25.2 and since there's no such thing as a 25-point-something trail run we ran around Houghton Pond for the even marathon.
Then I went and ate waffles (but really sour patch kids while waiting for them to cook).
My legs feel okay, this was a great procrastination technique from studying, and I get to ski tomorrow.
Note
I may go out and log another half mile; if I do, I will have run farther today than I did all of last December. Helps to have not sprained my ankle in November.
Feeling really good right now: PRed at both November Project workouts within 10 days of each other (and I've been running those now for several years) and today's trail marathon was surprisingly easy. Sure, I was a little bonky at the end, but the three middle splits for a 4.5 mile Strava segment were 37, 43, 41. Looking back on last year, I actually have less rollerskiing+Nov/Dec skiing than I did last year (293 last year vs 254 this year, and I have only myself to blame for not taking more advantage of my student schedule). However, despite missing most of a month in April, I have 150 miles more of running this year than last and haven't been injured.
And if all goes according to plan, I bet I can get 275 km of skiing in the rest of this month. (If all goes according to plan: 35 tomorrow, 20 this week, 100 next weekend, 150 the following week, and maybe 200 the week after.) The last four years of rollerskiing/skiing have been in the 200-250 range, so I should be able to go well over that.
It will be interesting to try to keep in skiing shape in Chicago. But I guess not much harder than, say, Weston.
Feeling really good right now: PRed at both November Project workouts within 10 days of each other (and I've been running those now for several years) and today's trail marathon was surprisingly easy. Sure, I was a little bonky at the end, but the three middle splits for a 4.5 mile Strava segment were 37, 43, 41. Looking back on last year, I actually have less rollerskiing+Nov/Dec skiing than I did last year (293 last year vs 254 this year, and I have only myself to blame for not taking more advantage of my student schedule). However, despite missing most of a month in April, I have 150 miles more of running this year than last and haven't been injured.
And if all goes according to plan, I bet I can get 275 km of skiing in the rest of this month. (If all goes according to plan: 35 tomorrow, 20 this week, 100 next weekend, 150 the following week, and maybe 200 the week after.) The last four years of rollerskiing/skiing have been in the 200-250 range, so I should be able to go well over that.
It will be interesting to try to keep in skiing shape in Chicago. But I guess not much harder than, say, Weston.
Friday Dec 9, 2016 #
6 AM
Run hills 27:48 [4] 4.0 mi (6:57 / mi) +256m 5:48 / mi
Having been feeling pretty good and fast this month, and being uninjured, I decided to go for it on the PR attempt for three repeats of the hills today. So, down the first hill fast-but-not-too-fast and then crush the rest of them.
I parked my bike at the bottom (cold weather technique, so I don't get chilled riding down at the end) and mostly walked up with a bit of jogging. We set off and I ran down the hills around 5:00, not wanting to destroy my legs. Turned and felt really good going up, crested the hill with a bit of running in to the wind, and then made a good turn down the other side. Came through the split in about 8:45 (Garmin was a several meters off so Strava didn't get the exact split) which is about 30 seconds faster than the pace I'd need to maintain.
Down the second time not quite as fast, and a bit more struggles going up. Ran down with Tom but couldn't quite keep up with him on the uphill. A bit of dry heaving up top, so I was going pretty hard. Ran through the split in about 18:30, so I had enough time banked for a positive split, but still wanted to go fast.
My legs were feeling a bit slower the third time down and I was getting a little warm, and definitely didn't feel the uphill but apparently still ran it fast. With time in my favor I tried to run the back hill fast and kept my pace but didn't push it. I'd thought 27:30 would be a possibility but settled for a 12 second PR. Apparently I'm faster than 2014, and 2015 was my best Birkie and marathon finish, so as long as I can stay healthy and fit, I may have some okay results this winter and spring.
I parked my bike at the bottom (cold weather technique, so I don't get chilled riding down at the end) and mostly walked up with a bit of jogging. We set off and I ran down the hills around 5:00, not wanting to destroy my legs. Turned and felt really good going up, crested the hill with a bit of running in to the wind, and then made a good turn down the other side. Came through the split in about 8:45 (Garmin was a several meters off so Strava didn't get the exact split) which is about 30 seconds faster than the pace I'd need to maintain.
Down the second time not quite as fast, and a bit more struggles going up. Ran down with Tom but couldn't quite keep up with him on the uphill. A bit of dry heaving up top, so I was going pretty hard. Ran through the split in about 18:30, so I had enough time banked for a positive split, but still wanted to go fast.
My legs were feeling a bit slower the third time down and I was getting a little warm, and definitely didn't feel the uphill but apparently still ran it fast. With time in my favor I tried to run the back hill fast and kept my pace but didn't push it. I'd thought 27:30 would be a possibility but settled for a 12 second PR. Apparently I'm faster than 2014, and 2015 was my best Birkie and marathon finish, so as long as I can stay healthy and fit, I may have some okay results this winter and spring.
Wednesday Dec 7, 2016 #
Note
Oh, boy, Attackpoint is playing invisible video ads.
Run hills 40:00 [2] 2.0 mi (20:00 / mi) +747m 9:15 / mi
I was thinking that today would be #FrogMan1 (50 sections) and that I didn't want to go 50 sections because it would mess with my legs for Friday's PR hills, so I'd take it easy. Then it wasn't: it was start and go out for 20 minutes, then come back for 20 minutes. Without sandbagging (we were told). So I figured I'd take a nice, leisurely 20 sections or so out and back.
19 minutes later I was cresting my 24th section. Well, shit. I had started at 34 so I did 34-10, then 10 twice and then back to 34. And then two of the mini-sections (well, with the metal bottoms), and then realized I'd actually started at 35. So 53 sections in 40 minutes: 50 full, 3 wee. And didn't feel like I was pushing that hard. Probably helps that 35˚ and raining is basically perfect for me. Especially since I'd forgotten a water bottle (not that much a problem in these conditions).
This is good, I think, but we'll see how my legs feel tomorrow. And this weekend (Friday PR attempt, Saturday trail marathon, Sunday Tripoli) is going to be fun.
19 minutes later I was cresting my 24th section. Well, shit. I had started at 34 so I did 34-10, then 10 twice and then back to 34. And then two of the mini-sections (well, with the metal bottoms), and then realized I'd actually started at 35. So 53 sections in 40 minutes: 50 full, 3 wee. And didn't feel like I was pushing that hard. Probably helps that 35˚ and raining is basically perfect for me. Especially since I'd forgotten a water bottle (not that much a problem in these conditions).
This is good, I think, but we'll see how my legs feel tomorrow. And this weekend (Friday PR attempt, Saturday trail marathon, Sunday Tripoli) is going to be fun.
Tuesday Dec 6, 2016 #
Note
I should be going to bed but am thinking about next year's fun already:
Jan: in Chicago. Going to pick a ski marathon. Noque? Boulder Mountain Tour? COLL? Alley Loop?
Feb: in Boston, and then Birkie!
Mar: not running Boston, so hopefully more skiing. And maybe a half.
April: volume training month, maybe an ultra somewhere. Also not dying.
May: a 7 Sisters-Billygoat weekend followed by a Bear Mountain NFECS 50 miler (run all day in Harriman? Oui). And some O.
June: Chicago, and two weddings (Maine and Colorado). Run when/where I can. Frequent Flier miles.
July: Chicago, sign up for, train for Voyageur 50.
August: Going to throw my name in the hat for Leadville. May be able to take most of the month off, and acclimate (i.e. do things like Four Pass Loop) after a wedding early in the month. TBD. Also, have to get in.
September: TBD, things like Pisgah.
October: Chicago 26.2
Jan: in Chicago. Going to pick a ski marathon. Noque? Boulder Mountain Tour? COLL? Alley Loop?
Feb: in Boston, and then Birkie!
Mar: not running Boston, so hopefully more skiing. And maybe a half.
April: volume training month, maybe an ultra somewhere. Also not dying.
May: a 7 Sisters-Billygoat weekend followed by a Bear Mountain NFECS 50 miler (run all day in Harriman? Oui). And some O.
June: Chicago, and two weddings (Maine and Colorado). Run when/where I can. Frequent Flier miles.
July: Chicago, sign up for, train for Voyageur 50.
August: Going to throw my name in the hat for Leadville. May be able to take most of the month off, and acclimate (i.e. do things like Four Pass Loop) after a wedding early in the month. TBD. Also, have to get in.
September: TBD, things like Pisgah.
October: Chicago 26.2
1 PM
Run 31:17 [1] 4.0 mi (7:49 / mi)
River run, down River Street, under the viaduct shadow along the River, then back on Mass Ave and diagonallyish home during lunch. 4 even.
Monday Dec 5, 2016 #
6 AM
Run warm up/down 5:27 [1] 0.7 mi (7:47 / mi)
Running to Dorchester for NP. Running late, figuring I'd get there around 6:35. Got to Mass and Vassar and a car rolls up and offers me a ride. Well, I guess I'll take it.
Made it on time. Thanks DRoth and Carolyn!
Made it on time. Thanks DRoth and Carolyn!
Run 21:29 [2] 3.1 mi (6:56 / mi)
The bounce today was pretty epic as the snow began to fly, we ran around the baseball field some, and then went to do laps of the track. Goal of 100 miles combined. I mentioned to Emily—who was 8 hours off an airplane with a hoarse voice—that she could just count to 400, and not have 60 people count laps and then add them together. Then I sprinted off. 5-10-15-20-25-30 alternating between partner push ups and "tick-tocks" which are ab core workouts. Wound up with one guy who is passing through from SF to Bermuda since we were on the same cycle. Ran 2.25 miles, did some core. Snow!
Core 7:00 [1]
Core stuff intermixed.
Run warm up/down 40:43 [1] 4.4 mi (9:15 / mi)
Well, having not run there, I thought about not running back. But the sidewalks weren't too slick, so it was by Andrew, down the Methadone Mile, and back to Cambridge. In the snow. Snow!
(Actually, it looks like this could be very productive for places like Craftsbury, Trapps, etc. for next weekend.)
(Actually, it looks like this could be very productive for places like Craftsbury, Trapps, etc. for next weekend.)