Training Archive: kadleyIn the 30 days ending 2007-06-30:
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| F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | |||||||||||||||||||||||||||||
Saturday Jun 30 | ||
| Trail Running (GMUHS) 30:00 [1]2 km (15:00 / km) | |
| Hanging/picking up controls for local community event on the high school property.
Found some interesting terrain as I was checking a side trail Thursday evening. Haven't mapped that area yet, but has network of large knolls and rock faces. | ||
| Track workout 14:00 [3]2.0 mi (7:00 / mi) | |
| After picking up the controls, decided to run some intervals to test my knee. Came thru ok, but did a limited number. Pace seems unaffected by my recent affliction:
400m: 1.38; 1.33; 1.32; 1.30 800: 3.39 easing off | ||
Thursday Jun 28 | ||
| Note | |
| Taking it easy this week -- about a mile a day walking with Casey in the woods, plus some mapping at the high school. Letting my knee recover as I beat it up pretty well last weekend during the AR. Not smart to take ibupropen in the middle of the race and just keep pounding away on it. Don't think it's the joint, but rather the tendon running along the inside of the knee. Hurts when I lift to go over an obstacle like a log. Got another long rogaine coming up next weekend, so would like to have it in reasonable condition before then. | ||
Saturday Jun 23 | ||
| Note | |
| Longest Day AR, Fahnestock SPk NY, with Bernie Bretton and Jim Mertz. Distance and time breakdown approximate. | ||
| Road Running (Prolog) 10:00 [4]1.0 mi (10:00 / mi) | |
| Designated to chase after the starter and grab the control card as they drove down the entry road. | ||
| Bicycling race 1:10:00 [4]12.0 mi (5:49 / mi) | |
| First 6 controls; some single track, most back roads down to the river. | ||
| Kayaking race 2:30:00 [4]10.0 mi (14:59 / mi) | |
| Up and down the Hudson River. Some current, wind and chop to contend with. | ||
| Bicycling race 15:00 [4]2.0 mi (7:30 / mi) | |
| Up to start of hill run. | ||
| Trail Running race 55:00 [5]2.5 mi (21:59 / mi) | |
| Trail run up to overlook and back. Lots of climb. | ||
| Bicycling race 1:00:00 [5]6.0 mi (10:00 / mi) | |
| Long grind back to Outdoor Center at top of hill. | ||
| Trail Running race 5:30:00 [4]22 km (15:00 / km) | |
| Last section of race was a rogaine using up all the remaining time of the 12 hours allotted. Got hung up in some blueberries and pace went slower than hoped, so weren't able to sweep all the controls. Had to bail for the run in, even tho we went within a 300 m trail run of a control. Would have been very close, as we made it with 5 min to spare.
Tied for first in all-male on points, but ended up 2nd based on time. Fun race with Jim and Bernie -- thanks guys! | ||
Wednesday Jun 20 | ||
| Weight Training 3:00 [3] | |
| Pullups 15 -- 0.94 jj's
Haven't done this many since I tried doing them one armed and blew my rotator cuff. You really can build muscle stronger than connecting tissue... | ||
| Trail Running (Daily hill run) 11:37 [3]1.0 mi (11:36 / mi) +100m 5:30 / km | |
Tuesday Jun 19 | ||
| Road Running (Chester) 35:00 [3]3.3 mi (10:35 / mi) | |
| Run home from dropping off car at Bennie's, via PO. | ||
| O-course Training (Oak Hill) 1:12:00 [3]4.4 km (16:22 / km) | |
| Middle course (nominal 3.2 km) set by Erin. Nice loop around lower slopes and lake. No control tapes at some spots, but easy enough to locate most of the features. Steep terrain, some thick spots. | ||
Monday Jun 18 | ||
| Bicycling tempo (Benchmark ride) 1:13:38 [3]22.0 mi (3:21 / mi) | |
| shoes: Grey Ghost Roubaix | ||
| First time this year down 103. Off my best time of 1:05, but that was during RAAM training. Something to shoot for.
Out 33.15/back 40.23 | ||
| Note | |
| Legs felt good today. Guess they like running faster; or maybe shorter distances. | ||
Sunday Jun 17 | ||
| O-course Training (GMUHS) 1:30:00 [1] | |
| Mapping area near school, plus a few trails. | ||
| Track workout warm up/down 12:00 [2]0.75 mi (16:00 / mi) | |
| Since I was there, ran a few laps. | ||
| Track workout intervals (7 x 400) 11:40 [5]1.75 mi (6:40 / mi) | |
| Knee felt bad during warmup laps, so wasn't sure this would happen. However, actual running felt ok. Goal was to get them under 1:40.
1.59 -- just testing it 1.46 -- progress 1.38 -- better 1.32 -- actually felt quite good 1.36 -- ran in the opposite direction (CW), figuring the coriolis effect might help; no luck -- put weight on wrong knee 1.34 -- better on second try 1.35 -- enough for today Felt ok at finish and cool down, then iced it in the shower later. | ||
Saturday Jun 16 | ||
| Bicycling (Kingdom Valley trails) 30:00 [3]2.4 mi (12:29 / mi) | |
| Another easy day, although got a workout getting the new deck section organized. Ride went well until I tried to pop up the steps, and popped my knee instead. Oops. May still plan on a run tomorrow. | ||
| Cross Training 20:00 [2] | |
| Stretching; leg exercises for knee.
Pullups 8 | ||
Friday Jun 15 | ||
| Note | |
| Pullups 12
No running today; letting knee heal up a bit. | ||
Thursday Jun 14 | ||
| O-course Training (Oak Hill) 1:14:00 [3]5.0 mi (14:48 / mi) | |
| Met for some training at Oak Hill, only my partners had to cancel, so ran the trails. Lots of blowdown this spring on the SE corner of the map. Heavy equipment logging the busted trees and doing some other clearing. The trails are torn up, but looks ike they're almost done. nice running around the top of the mountain. | ||
| C • RAAM is underway 2 | ||
Wednesday Jun 13 | ||
| O-course Training (GMUHS) 1:00:00 [1] | |
| Field survey area close to fields. Need usable map for beginners meet end of month. | ||
| C • I know how you feel. Brad and ... 2 | ||
Tuesday Jun 12 | ||
| Bicycling (Kingdom Valley trails) 30:00 [3]2.5 mi (11:59 / mi) | |
| Tour of the ski trails, plus a trip up the front stone steps. | ||
| Trail Running (Daily hill run) 12:20 [3]1.0 mi (12:20 / mi) +100m 5:51 / km | |
Sunday Jun 10 | ||
| Bicycling (Harriman Res VT) 4:00:00 [3]20.0 mi (11:59 / mi) +400m 7:01 / km | |
| Mtn biking. Setting out controls for the Racing Ahead AR trek segment, then another circuit to pick them back up. Includes some hike-a-bike sections through swamps and rough/steep terrain. | ||
| Off Trail Running (Harriman Res VT) 2:30:00 [3]10 km (15:00 / km) +500m 12:00 / km | |
| Stashed bike and bushwacked to several of the control locations.
Also stayed around on one of the hilltops and did a gear check as racers went thru. Had to make sure none of the essentials had been left behind. | ||
Thursday Jun 7 | ||
| O-course Training (Burnt Mtn) 1:35:00 [3]7.6 km (12:30 / km) | |
| 5.5 km nominal. Better nav today, found a couple flags today I missed in the past -- visibility is poor as woods are thick in places and streamers blend in -- had been at correct feature previously, just couldn't spot tape.
Heard lots of barking a ways behind me and feared Loki may have gotten into a porcupine. Not at all -- turns out Erin was being chased by a big coyote -- but that's her story to tell... Finally starting to feel like running with some push. A ways to go, but making progress. Ice knee in the shower couple times a day. Also doing some knee bends to try and get some flex. Pullups - 13 | ||
Wednesday Jun 6 | ||
| Road Running (Chester via PO) 47:00 [3]4.7 mi (10:00 / mi) | |
| Good run. Pace under 9 min/mile except for run up stream bed. | ||
| Trail Running (Daily hill run) 15:30 [3]1.0 mi (15:30 / mi) +100m 7:21 / km | |
| Carried 9# in camelback. | ||
Tuesday Jun 5 | ||
| O-course Training (Burnt Mtn) 1:44:00 [3]6.3 km (16:30 / km) | |
| Wet, rainy,swampy, muddy; all-in-all, a great day for o-training at Burnt Mtn. Course by Kristoffer. Paid much more attention to map and features. Navigated pretty efficiently, relocated couple times without problems. Didn't spot a couple tapes, as they blend in nicely with the brush. But knew I located the correct feature, so was happy with that. Good workout. | ||
Monday Jun 4 | ||
| Weight Training 40:00 [3] | |
| 3 sets x 20 arms, legs, core; pullups 9/chinups 10
Relaxed pace and lightened up leg weights as knee is proving problematic. Want to maintain/restore range of motion without doing any more damage. Exercises went well, but still stiffens up once the knee is immobile for a while -- sitting, driving. Has a pronounced weakness when stepping down off a wall or high step. | ||
Saturday Jun 2 | ||
| Note | |
| Genesis Adventure Sprint Race in Wawayanda SPk, NJ. Great race with Kristoffer Nielsen, who stepped in for Brad, still stuck in Hawaii (yeah right!). 1st masters, but well behind Joe and Erin, who won overall. | ||
| C • Masters? 4 | ||
| Bicycling (Mtb bike segment) 1:58:00 [5]12.3 mi (9:36 / mi) | |
| Kristoffer did the nav on this section as his bike skills are far superior. Hit all the controls cleanly. Time only limited by my ability to jump logs and ride the rocky trails. Good network of trails with careful attention needed on the turns. | ||
| Kayaking (Wawayanda Lake) 57:00 [4]4.5 km (12:40 / km) | |
| Held our own on this section. Straight forward paddle to end of lake and back, collecting a few controls on the way. The far control was obscured by bushes, and a group of us ran around looking for it for a few minutes. | ||
| O - competition (Wawayanda Park) 2:04:30 [5]9.7 km (12:50 / km) | |
| Good nav to first 3 controls. Lost maybe a half hour looking for last control, which we found 150 m down the reentrant from the UTM coordinates given. Lots of teams wandered around on this one; our loss was not exceptional, but still frustrating. | ||
| Note | |
| weight:159lbs | ||
| Kristoffer gets a compliment on his patience at the slow (for him) pace. I enjoyed pushing myself to the limit, as I knew he could certainly keep up with any pace I would set. Between the heat and the pace, I was pretty well bonked on the run in. | ||