Training Archive: kadleyIn the 7 days ending 2008-05-10:
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| S | M | T | W | H | F | S | |||||||
Saturday May 10 | ||
| O - competition race (CYNO Regaine) 15:30:00 [3] 74 km (12:34 / km) | |
| Solo rogaine in the Finger Lakes Nat Forest, NY. Very much improved map by Mark Dominie using aerial photos and some field checking. Accurate hedgerows and field features; updated and expanded National Forest boundaries. Made for more interesting running and better competition.
Format breaks the 24 hour rogaine into 4 six hour segments, with mandatory rest periods totaling 8 hrs. This provides a measure of safety for the solo runners. Also gives you a chance to put on different clothing -- I went thru 4 pairs of sox and as many pairs of running shoes -- nice dry feet = no blisters! Broke up my segments as follows: Noon - 6 pm: 5 hr running, 26 km in the north, 11 controls, 391 pts 6pm - midnight: 4hr running, 15 km to the SE, 7 controls, 227 pts Mid - 6 am: 3 hr running, 13 km, south central, 4 controls, 124 pts 6 am - noon: 4 hr running, 20 km, west and south, 6 controls, 206 pts Missed one 10 pt control, a small marsh hidden in brush along with a half dozen others I found. Spent a short amount of time looking and then went on. Other control locations were all good and on clear features. Ended up 3rd masters, one point out of 2nd. Excellent workout with a lot of running. Quads getting stiff; L knee had an occasional twinge, but basically okay. | ||
Wednesday May 7 | ||
| Cross Training 1:00:00 [3] | |
| Rest day from running, but chain sawed a couple trees obstructing progress on the new trail segment. One decided to fall the wrong way and required persuasion to drop it. | ||
Tuesday May 6 | ||
| Track workout warm up/down 29:00 [2] 3.0 mi (9:39 / mi) | |
| Track workout intervals (6 x 400's) 9:05 [5] 1.5 mi (6:03 / mi) | |
| Legs felt good, but started to fade on the last interval. Fastest set so far. Effort just short of knotting up the hamstrings.
1.31 / 1.32 / 1.30 / 1.29 / 1.28 / 1.32 | ||
Monday May 5 | ||
| Road Running (Flamstead via Lacrosse) 1:35:00 [3] 8.5 mi (11:11 / mi) | |
| Beautiful day. Long, easy run over lots of rolling hills. Somewhat sore from yesterday, but a good run.
Then used new saw blade in the brush hog to clear the sapplings below the west wall of the field -- new ski trail to the "Wall". | ||
| C • birkie 2 | ||
Sunday May 4 | ||
| Road Running warm up/down 10:00 [2] 1.0 mi (10:00 / mi) | |
| Road Running race (Springfield Road Race) 29:20 [5] 4.0 mi (7:19 / mi) vdot: 43.4 | |
| Started off hard to get a good head start by the time we hit the hill at the end of mile 1. Okay there, slowed a bit until we crested and pushed for the balance of the run. Felt really good, despite a sore back yesterday and being stiff today when I got up. Loosened up and stretched enough to get rid of any stiffness.
Really happy with results: 1st 50-59, 9th overall out of maybe 150. Two minutes faster than last year. Working on speed this year is beginning to pay off; vdot up 3.5 vs goal for year of +5. 6.59 / 8.05 / 7.09 / 7.06 | ||