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Training Log Archive: coach

In the 30 days ending Jun 30, 2009:

activity # timemileskm+m
  trail running7 7:36:48 43.76(10:26) 70.42(6:29) 1600
  Road bike4 6:21:34 90.1(4:14) 145.0(2:38)
  paved running8 5:20:30 30.0(10:41) 48.28(6:38)
  orienteering5 4:23:00 11.18(23:31) 18.0(14:37)52c
  rowing machine17 2:50:00 25.16(6:45) 40.49(4:12)
  track running4 1:13:17 10.96(6:41) 17.63(4:09)
  Total24 27:45:09 211.16(7:53) 339.83(4:54) 160052c
averages - sleep:7.6 rhr:38 weight:147.5lbs

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Tuesday Jun 30, 2009 #

Road bike long 1:48:00 [3] 30.1 mi (3:35 / mi)
shoes: Austro-Daimler Vent Noir

28 mile route, supposedly.
Had to re set the bike computer after removing the battery, not sure about the wheel calibration. Will have to recheck that.

rowing machine 10:00 [3] 2.27 km (4:24 / km)

Monday Jun 29, 2009 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)
rhr:35 slept:8.0

Road bike 1:14:00 [3] 17.5 mi (4:14 / mi)
shoes: Ross Signature 290S

Grocery run to Whole Foods, ...bluefish, lentils, chard. mmmm.

Sunday Jun 28, 2009 #

Road bike 2:00:00 [1] 23.0 mi (5:13 / mi)
shoes: Austro-Daimler Vent Noir

Tour of home gardens in Deerfield and Whately sponsored by Franklin County Land Trust, with Jude and Joyce.

Saturday Jun 27, 2009 #

Note

Adding detail to Mt Misery map while Sam and Ross ran the sprints.
Lots of subtle detail, but it's frustrating working off what was originally a USGS base.

Thursday Jun 25, 2009 #

Road bike 1:19:34 [3] 19.5 mi (4:05 / mi)
shoes: Austro-Daimler Vent Noir

Ride with Sam to Dover and return through Needham.

rowing machine 10:00 [3] 2.29 km (4:23 / km)
rhr:36 weight:147lbs

Note

Today I had my annual physical. I had gone in Tuesday for the tests, blood, EKG. I was wondering what my Doc might think of my RHR, which at 36 is close to what I read was abnormal (below 35).
Turns out the EKG got me at 34, so my Doc , whom I've seen for 30 years, knows I do a lot of running. Nevertheless, he's passing it on to the cardio specialist.
Everything else is super good, so I'm stickin to my routines.
C • wow 2

Wednesday Jun 24, 2009 #

rowing machine 10:00 [3] 2.25 km (4:27 / km)
rhr:39 slept:8.5

paved running warm up/down 25:00 [1] 2.0 mi (12:30 / mi)

Over to DHS track and back, back,was really slooooow.

track running intervals 5:49 [5] 1.0 mi (5:49 / mi)
shoes: Brooks OC

I was thinking that one last mile time trial would be good, but after some consideration on how painful that would be, and for what purpose, we changed to 4- 400's. Oh yeah, that was a lot easier....
90,88,87,84. 1.5 minutes rest.
Surprised by how much faster I went each time. But on the third one my right calf got pretty sore and tight.

track running intervals 17:52 [4] 2.5 mi (7:09 / mi)
shoes: Brooks OC

Then some threshold pace 800's, after just a 5 minute rest.
Original intent was 8, but the calf got worse, the achilles was aching. Rested for 10 minutes after 2.
Number 3 proved very painful as everything had tightened up, so I just ran 2 more.....
3:33,3:28,...........3:49,3:33,3:28.
All the while running on the Diamond Bay map, I'm gonna miss that place...

Tuesday Jun 23, 2009 #

rowing machine 10:00 [3] 2.32 km (4:19 / km)

Sunday Jun 21, 2009 #

Event: WCOC BBQ, Sprints, Meeting at DeWeese Farm
 
Event: Greylock Trail Races
 

trail running 2:25:20 [3] 13.5 mi (10:46 / mi) +700m 9:16 / mi
shoes: Adidas Trail racer

Greylock Mt trail half marathon.
46 minutes for the first 3 miles and most of the 700 meters up, then a long downhill. Took it easy on the downhill as my calf muscle was a bit swollen from the pounding at last week's race, and aggravated by the track workout. But after an 90 minutes it seemed OK so I pushed the pace a bit more.Many passed me on the downhill section, but after about 10 miles I started picking them back off. Finished feeling great.

orienteering 1:00:00 [1] *** 4.0 km (15:00 / km)
32c

The 2 Ratlun Mt Sprints. Barely jogging as the achilles are really sore.
C • Achilles 2

Note

So, at the last Ratlun Sprint, I had some trouble spotting the knoll of control 14. Stood around a bit saying it should be right here, noticed the grassy bump, then the path through the grass, so trotted along it, and just as I descended into the control I felt a scape on my lower leg.
Hmm, as I left the control I looked back and thought, where is that thorn bush I just hit, then forgot about it.
Until around midnight. I can't get to sleep and get these symptoms I have not felt in 6 years. Itchy feet, hands, and then some weird bumps seem to be appearing randomly.....an allergic reaction? Too what I'm thinking?
Nevertheless it's obvious that's what it is, so I find some allergy pills, take one and in 10 minutes the symptoms fade.
Was that a wasp that got me on that knoll? Could the reaction have been delayed that long? Bad vibes.........

Sprint A - Splits

Sprint B - Splits

Saturday Jun 20, 2009 #

Event: NEOC: Forest Park Sprints and Picnic
 

orienteering 1:00:00 [3] 6.0 km (10:00 / km)

Sprints at Forest Park.

rowing machine 10:00 [3] 2.27 km (4:24 / km)

Friday Jun 19, 2009 #

track running 14:31 [5] 3.6 km (4:02 / km)
shoes: Brooks OC

DHS track.
3x1200 , 2x200
4:51,4:50,4:49, 41,43.
R hamstring getting sore so only 2 200's.

paved running warm up/down 25:00 [2] 2.0 mi (12:30 / mi)
shoes: Brooks OC

Wednesday Jun 17, 2009 #

Note

Mapping Wrentham

rowing machine 10:00 [3] 2.31 km (4:20 / km)
rhr:36

trail running 10:00 [1] 1.0 mi (10:00 / mi)

In Lost Pond with Sam, with the new basemap .

Tuesday Jun 16, 2009 #

trail running tempo 35:00 [4] * 3.5 mi (10:00 / mi)
ahr:144 max:148

Legs still tired from Saturday, so this was harder than it should have been

trail running warm up/down 22:00 [2] 2.0 mi (11:00 / mi)

Before and after and a break in the middle of the tempo run.

rowing machine 10:00 [3] 2.3 km (4:21 / km)

Monday Jun 15, 2009 #

trail running warm up/down 15:00 [2] 1.0 mi (15:00 / mi)

With Sam to the start of the training course

orienteering 1:25:00 [1] *** 4.0 km (21:15 / km)
20c

Map memory and no compass on a training course at HPond. Trading off legs with Sam.

Sunday Jun 14, 2009 #

rowing machine 10:00 [3] 2.5 km (4:00 / km)

Saturday Jun 13, 2009 #

Event: Northfield Mountain
 

trail running warm up/down 10:00 [1] 1.0 mi (10:00 / mi)
shoes: Adidas Trail

Around the Northfield.

trail running race 48:39 [5] 6.3 mi (7:43 / mi) +300m 6:44 / mi
shoes: Adidas Trail

Missed a lot of splits. A few seconds faster than last year, probably made it all up at the water stop this year.
1st mile-703
2-4=2557 (8:39)
5th mile=648
last 1.3=851(6:48)

orienteering 18:00 [1] 1.0 km (18:00 / km)

Got halfway to control 2 on a course that Ross had designed before deciding my calf muscles were just too tight for this.

trail running 22:00 [2] 2.0 mi (11:00 / mi)

A nice cool down along the race trail. Really quiet and beautiful now.

Thursday Jun 11, 2009 #

rowing machine 10:00 [3] 2.9 km (3:27 / km)
rhr:36 slept:7.5

paved running 29:30 [3] 3.0 mi (9:50 / mi)
shoes: Asics 2110

1x Stoney Lea, 4:48,
3x Erin Way, 32,32,31.

Wednesday Jun 10, 2009 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
rhr:36 slept:8.0 weight:148lbs

track running intervals 17:05 [4] 4.4 km (3:53 / km)
shoes: Brooks OC

3x1200m at I pace. Shooting for 4:49. 4-5 minute rest.
First one was the hardest. Arms were even tired, ankles hurt.
1:37,3:17,4:52,
Felt better, running smoothed out, working hard at the end.
1:31,3:08,4:46
Just one more.
1:31,3:10,4:47.
Wasn't sure about doing the 4X200m, but promised myself not to go all out. Right hamstring is always a bit tight and I didn't want to overstress it. I did the first 200 of the 1200's in about 43 on runs 2 &3, so 40 seemed reasonable, under 40 possible.
40, 40, 41, 39.
OK but it would seem the days of 82s 400's are not to be soon (or ever!)
C • So why are you training so ... 4

paved running warm up/down 25:00 [2] 2.0 mi (12:30 / mi)
shoes: Brooks OC

To/from DHS track.

Tuesday Jun 9, 2009 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:6.0

trail running 1:03:30 [4] 6.0 mi (10:35 / mi)

Skyline 1, split 29:03.

Sunday Jun 7, 2009 #

paved running 1:54:00 [3] 12.0 mi (9:30 / mi)
shoes: Asics 2110

Wantage NJ, Started with Jude , but then continued alone without my favorite running buddies...Felt good and the weather was perfect.

Saturday Jun 6, 2009 #

paved running 1:01:00 [2] 5.0 mi (12:12 / mi)
shoes: Asics 2110

Run in Wantage with Jude.

Friday Jun 5, 2009 #

rowing machine 10:00 [3] 2.28 km (4:23 / km)
rhr:40 slept:7.0

Thursday Jun 4, 2009 #

rowing machine 10:00 [3] 2.3 km (4:21 / km)
slept:8.5

orienteering 40:00 [2] *** 3.0 km (13:20 / km)
shoes: Vintage VJ

Hanging streamers at Prospect Hill for training.

Note

Mapping at Wrentham
C • Mapping at Wrentham! 2

Wednesday Jun 3, 2009 #

paved running warm up/down 20:00 [2] 2.0 mi (10:00 / mi)
shoes: Brooks OC

To/from DHS track

track running intervals 18:00 [4] 4.0 km (4:30 / km)
shoes: Brooks OC

4x1000 @ T pace, Spooner relay map,200m jog between

rowing machine 10:00 [3] 2.7 km (3:42 / km)
rhr:37

Tuesday Jun 2, 2009 #

rowing machine 10:00 [3] 2.29 km (4:22 / km)

trail running 1:25:19 [4] 12.0 km (7:07 / km) +600m 5:41 / km

Again I was reminded how hard the skyline trail is. Ran the race course with Sam. Harder than the track, harder than the ski slope, this is the ultimate training run.......
AND you can sign up and pay money to do this on July 12th, and support the US Junior Team as well.
http://www.runwmac.com/gt2009/gt09-races.html

Note

Mapping at Wrentham

Monday Jun 1, 2009 #

paved running 21:00 [3] 2.0 mi (10:30 / mi)
shoes: Asics 2110

Run to store with Sam

rowing machine 10:00 [3] 2.6 km (3:51 / km)
rhr:45

Note

Mapping Wrentham

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