Training Archive: simkissIn the 7 days ending 2007-12-15:
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Saturday Dec 15 | ||
| Event: Valley Forge Battle to the End O' Marathon | ||
| Orienteering race (VF Half Marathon) 3:00:12 [5]*** 21.1 km (8:32 / km) +370m 7:51 / km | |
| 24c rhr:72 slept:8.0 weight:182lbs shoes: Asics GT-2130 | ||
| I came in 6th out of 26 which is not too bad. 1st place did it in 2:26:04, which is not bad at all, although the full marathoner who was first to finish the 1st half (the evil Clem Monster) did it in 1:59:55. Damn that Clem is fast. He beat me by more than an hour.
Running across the open fields at VF was a little like running in sand at the beach. It took a lot of effort to avoid twisting an ankle, and a lot of running side to side to avoid the brush and bramble. Plus the semi-frozen ground really felt a little like sand in that it took a LOT more effort than running on a trail. Somehow I missed the ePunch on control #5. The catering at Control #11 was EXCELLENT. I ordered some chocolate squares, a gel thingee, and some lemon/lime Gatorade. The staff was superb. I really needed it, as I was starting to feel my lack of glycogen. The chocolate stuck to my molars, and I still had some back there on the drive home. Here's the Gel thingee: 
I was so focused on eating fast on moving on, that I have no clue how the GU gel even tasted. Things went really well up through control #18 and then went "pear-shaped" as the British are fond of saying. I screwed up on #19 and went north and then east instead of west just after the tunnel under 276. That cost me some time, and I had to double back which was tiring just at the point I had to run up a steep hill along the north side of 276. Then after crossing Yellow Springs Road the hill up to #20 was a total bear. It felt like I was just completely out of energy and every step up that hill was tough, probably b/c I wasted a lot of energy correcting my mistake on #19. I took far too long to find #21. And then the steep downhill to #22 finally got to my left knee, which still hurts a lot 12 hours later, despite having a brace on it and abusing my ibuprofen privileges. #23 was no problem to find, but I walked about 2/3rds of the way to #24 due to my smarting left knee. This did give me an opportunity to see a few brown trout in Valley Creek and wonder why it has been so long since I have been fly fishing there... I did run it in to the finish, despite my knee. I honestly thought I had come in about last, given my poor performance since #18, but my early pace was a lot better than I thought. I was keeping up with Dasha and about 3 other runners for a long while, but I faded and lost them all around #16, after which I didn't see another sole for the rest of the event (except Maryann inbetween #20 and #21). My left knee held up surprisingly longer than I thought, and hopefully it will be a lot better tomorrow after more ibuprofen. After all, I still have a couple pounds to lose to win my bet, so it is back to the treadmill tomorrow AM. | ||
| C • You are ridiculous! 4 | ||
| C • The hill to #20 2 | ||
Half Marathon - Splits | ||
Friday Dec 14 | ||
| Note | |
| rhr:72 slept:8.0 weight:183lbs | ||
| Sally talked me out of my Friday early AM workout, since the half marathon is in 24 hours. God I love that woman... | ||
Thursday Dec 13 | ||
| Inclined Treadmill (CLaM) 56:35 [5]4.2 mi (13:27 / mi) | |
| rhr:72 slept:8.0 weight:183lbs shoes: Asics GT-2130 | ||
| Interval Training for speed and endurance:
Session 1: 324 calories / 1.29 miles / 22:30 / speed 4.0 / incline 11.0 Session 2: 66 calories / 0.50 mile / 2:00 / speed 4.0 / incline 0.0 2:30 / speed 10.0 / incline 0.0 Session 3: 66 calories / 0.50 miles / 3:26 / speed 9.0 / incline 0.0 Session 4: 244 calories / 1.54 miles / 23:16 / speed 4.0 / incline 6.0 Session 5: 50 calories / 0.37 miles / 2:53 / speed 8.0 / incline 0.0 Totals: 750 calories / 4.20 miles / 56:35 A decent night. Will be out with Sally on Friday night, so will hit CLaM super early Friday AM and didn't want to overdo it tonight since I will be back on la mill de la tread in about 8 hours. | ||
Wednesday Dec 12 | ||
| Inclined Treadmill (CLaM) 1:07:53 [5]4.51 mi (15:02 / mi) | |
| rhr:72 slept:12.0 weight:183lbs shoes: Asics GT-2130 | ||
| I know I was going to lay off the knee for a bit, but I still need to win my bet. So it was back to the treadmill for a new personal best tonight.
1,000 calories in 67 minutes 53 seconds over 4.51 miles at incline = 11.0 and speed = 4.0. First session was 60 minutes and 888 calories for a pyscho new personal best, then I rounded it up to 1,000 calories with another 112 calories in 7:53. Yes, I was a tad sweaty. Very nice personal best. I can probably can move up a half level to 11.5 next week and maybe 12.0 by month end. I will get up to nearly 1,000 calories an hour pretty soon, which is darn good, if I don't say so me-self... Also, if anybody actualy reads this (besides me), as an FYI, I'm shooting for 172.5 pounds on April 18th, my 41st birthday, and one year after I decided to loose my excess weight. That would be a 55.5 pound loss or 24.3% of my body mass in one year, which I think is about the upper limit of what one can do safely and without drugs or surgery. Once I hit 172.5 my BMI will be 23.1 (since I'm 72.5 inches tall). 18.5 to 24.9 is considered normal, so 23.1 puts me well above the midpoint of 21.7. But my frame is reasonably large and my shoulders are fairly broad, so a BMI of 23.1 is pretty good for my 41st birthday. I will evaluate again at a later date, also depending on where my HDLs are, since BMI is inversely correlated to HDLs. Also, cardiovascular exercise is directly related to increased HDLs in terms of frequency exercise sessions, length of sessions, and intensity of sessions. So we'll see where my HDLs end up in April of 2008... | ||
| C • You are a nut, Simkiss! 4 | ||
Monday Dec 10 | ||
| Inclined Treadmill (CLaM) 28:20 [4]1.93 mi (14:40 / mi) | |
| slept:8.0 weight:183lbs shoes: Asics GT-2130 | ||
| Did 25 minutes at incline = 11.0 and speed = 4.0 for 361 calories.
Then walked 2 minutes at incline = 0 and speed = 4.0 to prepare for a 3 minute half mile, but only got 1:20 into it before had to stop b/c of left knee pain. Only got another 36 calories in. 397 calories / 1.93 miles / 28:20 Lame. I felt like I could have done a 4:30 3/4 mile at least, but the left knee is in bad shape. :-( | ||
Sunday Dec 9 | ||
| Event: DVOA Valley Forge Misery | ||
| Orienteering race (VF Mount Joy) 47:40 [5]*** 4.4 km (10:50 / km) +90m 9:50 / km | |
| 9c slept:8.0 weight:183lbs shoes: Asics GT-2130 | ||
|
I took 1st on the ORANGE course out of 19 entrants, beating 2nd place by 2.5 minutes. Hello BROWN ! (with no infringement upon UPS's trademark intended). I'm sure it will take me a LOT longer to win a brown than any other level so far... Left knee felt really lousy after running downhill from 5 to 6. As usual, it was the downhill that started the fun. Found #1 immediately. Ditto for #2. Couldn't have improved much on #3 even though I misread the map and was looking for a hill instead of a trench. #4 was a little more challenging, and wasted a couple minutes before I realized I should go up to the road bend and head north from there. #5 was a pain since I was using a road junction that no longer exists as my jumping off point for the control. I ran down a hill before I had to turn my butt around and recognized that the road is now an opening in the trees with grass on it. Once I got that right, I found #5 right away. I nailed #6. Ditto for #7, although the punch was missing. Ditto for #8, and was pleased that I read the countours correctly there. Nailed #9 and the finish too. Got a little winded between #9 and the finish, and my knee was really smarting from #8 to the end. All in all not a terrible outing. A win is a win, and I got at least one of the maps for next week's half-marathon. Plus I got to talk to Clem about O shoes. | ||
| Walking/Running hills (Mancill Loop) 30:00 [4]2.7 mi (11:06 / mi) | |
| rhr:72 slept:8.0 weight:183lbs shoes: Asics GT-2130 | ||
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Mancill Loop In the rain...yick. Fast walked the flats and downhills. Sprinted the uphills. Knee still sore from today, but needed to burn more calories than I got through at VF Mount Joy today. | ||