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Training Log Archive: Tom O

In the 7 days ending Mar 30:

activity # timemileskm+m
  Road Run1 1:42:33 13.29(7:43) 21.39(4:48) 129
  Trail Run2 1:32:45 10.32(8:59) 16.61(5:35) 168
  Weights2 1:30:00
  Sit-ups2 12:00
  Total5 4:57:18 23.61 38.0 298

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Saturday Mar 30 #

8 AM

Trail Run 56:31 [3] 6.59 mi (8:35 / mi) +65m 8:19 / mi
ahr:158 max:173

Early run before heading up to Hanover to visit Mom. She is not doing so well but her body just doesn't want to quit (although she wishes it would).

Friday Mar 29 #

Weights 45:00 [3]

Sit-ups 6:00 [2]


Thursday Mar 28 #

6 PM

Trail Run 36:14 [3] 3.73 mi (9:43 / mi) +103m 8:57 / mi
ahr:155 max:174

Short loop to shake off some pst HM stiffness.

Wednesday Mar 27 #

Weights 45:00 [3]

Sit-ups 6:00 [2]


Sunday Mar 24 #


Caesar Rodney Half Marathon
9 AM

Road Run race 1:42:33 [3] 13.29 mi (7:43 / mi) +129m 7:29 / mi
ahr:160 max:179 shoes: Salomon Sense Ultra 12

Caesar Rodney Half Marathon - I think this was the best weather I have ever had for this race - clear, calm, cool with temps in the 40's. My preparation was a little spotty with minor foot and calf issues but I was still hoping to break 100 minutes. Did not make that goal but I ran the best race I could given the training I put in. One of these days I need to get disciplined around my training and incorporate some speed work. I popped an ibuprofen with breakfast hoping it would keep my calf quiet and that seemed to do the trick as it never bothered me during the race. My right quad started tightening up with less than a mile to go but I held on.

They changed the course a bit this year presumably due to some construction along the riverfront. The changes were not for the better - we wound around and then did an out and back along the river with two way traffic. I felt pretty good out of the start and managed to stay in front of the 1:40 pacer but they passed me around mile 5. I took a gu at mile 5 and ran the next 3 miles with a young woman from Ohio State. She pulled a head of me on the hill but I reeled her in at the top and said "O-Hi-O, nice work on the hill" to her. Then I bumped my speed up and did not see her again for the rest of the race.

A veteran runner had passed me on the hill and I hung behind him the rest of the race. I was really PO'ed when I saw him throw a gu wrapper down along the road, cut corners around the traffic cones and cut off runners to the left who were still coming up the hill as we ran the final downhill section. I wanted to blow past him as we approached the finish but couldn't quite get it done. I went up to him after the race and told him I saw him littering, cutting corners, and cutting runners off and that he really needed to clean up his act. "Oh yeah," was all he said to me. What an a-hole. The guy should have been DQ'ed. He was clearly not a novice runner and should have known better.

Other than that it was a beautiful day for running. Glad my legs held up okay and that I didn't crash and burn out on the course.

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