Training Log Archive: gas_turbineIn the 30 days ending Nov 30, 2014:
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Sunday Nov 30, 2014 #
walk dog 1:37:19 [1] 5.71 mi (17:03 / mi) +142m 15:50 / mi
slept:7.0 shoes: Merrell Chameleon 4 #4
Run (no dog) 50:11 [2] 5.38 mi (9:20 / mi) +136m 8:39 / mi
shoes: Salomon Speedcross 3
Saturday Nov 29, 2014 #
Note
Set up a 'trail run' in meetup.com for Sunday at 2PM at MPP (beach lot). I probably put it up there too late. Also, the trail runners meetup just seems to be dying - last one that was attended was in the summer
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walk dog (other walks) 6:00 [1] 0.3 mi (20:00 / mi)
shoes: Merrell Chameleon 4 #5
walk dog 1:57:22 [1] 6.48 mi (18:07 / mi) +113m 17:11 / mi
shoes: Merrell Chameleon 4 #5
Run (no dog) 53:29 [3] 7.27 mi (7:21 / mi) +188m 6:49 / mi
shoes: Nimbus 15 Bumblebee (work)
Random route that included some big roads (Mendon). But I was not feeling inventive.
Friday Nov 28, 2014 #
walk dog 15:00 [1] 0.78 mi (19:14 / mi)
shoes: Merrell Chameleon 4 #4
Thursday Nov 27, 2014 #
Note
Run (no dog) 43:12 [3] 5.7 mi (7:35 / mi) +7m 7:33 / mi
shoes: Nimbus 15-2 Silver (dog run-we
The Independence Hall area has changed dramatically since I lived in the area 3 decades ago - big buildings have sprouted, trees seem very tall, whole constitution center and other sites are new (since then).
Wednesday Nov 26, 2014 #
Note
Walk 45:00 [1] 3.0 mi (15:00 / mi)
shoes: Merrell Chameleon 4 #5
Tuesday Nov 25, 2014 #
walk dog 5:00 [1] 0.2 mi (24:59 / mi)
shoes: Nimbus 15 Bumblebee (work)
Run (no dog) 29:49 [3] 4.21 mi (7:05 / mi) +67m 6:45 / mi
slept:6.5 weight:163lbs shoes: Nimbus 15 Bumblebee (work)
Tough sleep after a while because of the wind (that somehow communicates with my bladder?).
Monday Nov 24, 2014 #
walk dog 5:00 [1] 0.2 mi (24:59 / mi)
slept:7.0 weight:165.2lbs (rest day) shoes: Merrell Chameleon 4 #5
Even warmer today (50's right now).
Lifting (RW exercises) 45:00 [3]
shoes: Asics Nimbus 12 (old work)
Abs related (continuous planks) 14:00 [3]
shoes: Asics Nimbus 12 (old work)
walk dog 15:00 [1] 0.78 mi (19:14 / mi)
shoes: Merrell Chameleon 4 #4
Pushing the next front in - luckily, it does not look that cold, but there will be some big snows to the S and E.
Sunday Nov 23, 2014 #
walk dog 14:00 [1] 0.78 mi (17:57 / mi)
shoes: Merrell Chameleon 4 #4
Race (Running) race (YMCA 5 miler) 31:40 [5] 5.07 mi (6:15 / mi) +39m 6:06 / mi
slept:7.0 shoes: Merrell Bare Access 2 white
I did not realize it would be $35.Yikes, but too late, as I had already committed myself.
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5 miler at the southeast Y - (Pittsford). Essentially a 'home course' as J and I have walked on all those roads (except 200m on Jefferson), and I drive there an average of once a day.
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Goal - solid, hard run, but don't kill myself (as with the ROC trail race). Part of that is I have not run a 5mi road race in >20 years, so I wanted to make sure that I would not crumble after 5K. Was not expecting to, as I have been relatively strong at the end of longer training runs.
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Generally ran well - enjoyed the course tremendously.
Mile 1 - Run smooth, stay away from first pack to avoid disaster. I did keep my eye on them, because I was hoping to keep contact with Ed Juliani, a very good age group runner that I hope to catch in the future.
Garmin 605, stopwatch 6:11 - about where I wanted to be.
Mile 2 - Seeing how well body stays together. Guy with stroller passes (he was fast!) - we'd trade places for the next few miles. Of course, he would get great cheering all along, so I always knew where he was.
Garmin 12:24, stopwatch 6:30 - pleased that I was keeping steady.
Mile 3 - Work to catch up with a couple Mendon XC team members. Pass them during mile 4. Juliani is up there - but I don't seem to be gaining or losing much.
6:05 garmin 18:30 total.
Garmin 5K: 19:11, Gamin 3.15 (typical 5Kish) 19:30. Wow, that would have been my 2nd fastest 5K this year.
Mile 4 - Holding my own, closing the gap with some folks. Juliani not fading... Paying attention to how body would respond to this 'longer' race
6:20 garmin
Miles 3-4 total 12:25 garmin. Even split 1-2 and 3-4. cool
Mile 5 - pass a couple folks, quick glance to assess age (younger). Juliani passes sign, I count seconds until I pass it - 15 or so. Dang, my watch says I only have 1/2 mile to go - would take a miracle at this point. Thought I was running strong, but obviously fatigue was setting in, as I just did not have the desire to push hard here.
31:18 at garmin 5mi. 6:28 pace.
Final .07 - 5:13 pace (roundoff errors?)
31:40 total
Interestingly, the time is almost exactly my 19:12 5K from a month ago when converted: http://www.runningfoundation.com/Pace_Charts/RaceT...
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At end, a young lady passed me with 1/4 mile to go. I reeled her back in, blew by her with 20m to go, and then felt guilty, so I pulled up, and signaled her to finish ahead of me. She seemed to appreciate that. I had passed her at 1 mile or so, so she must have worked really hard to catch me, as I did not sense her presence until she passed me. Turns out she was 24 - I thought she was more like 19 or so. When you are 50, everyone looks young!
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http://www.pcr-timing.com/racedata/2014/11/TurkeyC...
3rd in age group of 30 . No surprise that Juliani and Sheehan beat me. Juliani was ahead by 18s. Very pleased with this - gives me hope that I could take him in a 5K if the stars align.
13th overall of 460
The award? a congratulatory letter and a trade-show like giveaway bag. Food was pretty good, but they ran out of some items, which was unfortunate for the late-pack racers.
Saturday Nov 22, 2014 #
walk dog 1:23:34 [3] 4.81 mi (17:23 / mi) +64m 16:42 / mi
shoes: Merrell Chameleon 4 #5
Run (no dog) 28:55 [3] 4.13 mi (7:00 / mi) +95m 6:32 / mi
shoes: Nimbus 15-2 Silver (dog run-we
Group of runners in parking lot at PM park all cheered when I ran by. I like that... (it appeared they had been drinking).
Friday Nov 21, 2014 #
walk dog 7:00 [1] 0.3 mi (23:19 / mi)
slept:6.0 shoes: Merrell Chameleon 4 #5
Abs related 13:00 [3]
shoes: Asics Nimbus 12 (old work)
Abs related (plank) 14:00 [4]
shoes: Asics Nimbus 12 (old work)
Thursday Nov 20, 2014 #
walk dog 5:00 [1] 0.2 mi (24:59 / mi)
shoes: Nimbus 15-2 Silver (dog run-we
walk dog 15:00 [1] 0.78 mi (19:14 / mi)
shoes: Merrell Chameleon 4 #5
Run (no dog) 27:21 [3] 3.67 mi (7:27 / mi) +42m 7:12 / mi
weight:160.2lbs shoes: Asics Nimbus 13 (screws)
Wednesday Nov 19, 2014 #
Lifting 24:00 [3]
shoes: Asics Nimbus 12 (old work)
Abs related (plank with ☼) 14:00 [4]
shoes: Asics Nimbus 12 (old work)
walk dog 16:00 [1] 0.78 mi (20:31 / mi)
shoes: Merrell Chameleon 4 #5
Note
Run (no dog) 26:59 [3] 3.69 mi (7:19 / mi) +52m 7:00 / mi
slept:6.0 weight:160.8lbs shoes: Nimbus 15
15F, windy. Same light layering as yesterday - seems about right.
Tuesday Nov 18, 2014 #
Physical Therapy 40:00 [3]
shoes: Asics Nimbus 12 (old work)
walk dog 6:00 [1] 0.25 mi (24:01 / mi)
shoes: Merrell Chameleon 4 #5
Run (no dog) 26:56 [3] 3.68 mi (7:19 / mi) +52m 7:01 / mi
slept:6.0 weight:160.8lbs shoes: Nimbus 15 Bumblebee (work)
Tights, new hat (worked well, although it creeps up over ears), gloves, long T and reflective vest.
Running carefully on potential slippy spots (esp. sealed driveways), as I decided against screw shoes. Footing generally OK, but snow was on sidewalk and roads at bottom of hill. City had salted at various intersections.
One other runner.
Monday Nov 17, 2014 #
walk dog 5:00 [1] 0.25 mi (20:01 / mi)
shoes: Merrell Chameleon 4 #5
Snow on ground - able to see the footprints of the various nocturnal critters.
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Lifting 45:00 [3]
shoes: Asics Nimbus 12 (old work)
Getting weaker on these specific exercises, as I am now down to 1/week.
Abs related 14:00 [4]
shoes: Asics Nimbus 12 (old work)
walk dog 15:00 [1] 0.78 mi (19:14 / mi)
shoes: Merrell Chameleon 4 #5
Run (no dog) 1:05 [2] 0.12 mi (9:05 / mi) +1m 8:51 / mi
slept:6.5 weight:161.8lbs shoes: Nimbus 15 Bumblebee (work)
Sunday Nov 16, 2014 #
Other gardening 20:00 [1]
shoes: Merrell #2 Gardening
walk dog 1:39:33 [1] 5.58 mi (17:50 / mi) +103m 16:52 / mi
shoes: Merrell Chameleon 4 #4
Too many quick-grab tries for deer poop.
Run (no dog) 54:43 [4] 7.76 mi (7:03 / mi) +107m 6:46 / mi
slept:6.0 weight:160.8lbs shoes: Nimbus 15-2 Silver (dog run-we
Picked it up at 1 mile - did 7 of 8 1/2 miles under 7 pace after that, but did not have much left for last 1.5 miles.
--> quite pleased with run. Solid miles 2-6.
Overdressed with light hat, long sleeves and gloves (40 F). I had been doing gardening, and was cold in the wind, but running is a different intensity level.
Fair number of people walking on Auburn trail. I love seeing the multi-generational families. Not to jump the gun with R in grad school, but I hope to be able to play an active grandpa role.
Saturday Nov 15, 2014 #
walk dog 1:22:25 [1] 4.78 mi (17:14 / mi) +37m 16:50 / mi
shoes: Merrell Chameleon 4 #5
Trail let out at Auburn trail, which led to Fishers. Ducked into Fishers Park for a little bit, then back to Main street Fishers. Cut back towards Lehigh valley trail on Old Dutch road - great view from the top of the hill.
Friday Nov 14, 2014 #
walk dog 5:00 [1] 0.2 mi (24:59 / mi)
shoes: Nimbus 15
Abs related (Core blaster) 13:00 [3]
shoes: Asics Nimbus 12 (old work)
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Been hard to get motivated this week - definitely related to mind/body interaction.
Abs related 14:00 [3]
shoes: Asics Nimbus 12 (old work)
Run (no dog) 27:38 [3] 3.79 mi (7:18 / mi) +64m 6:56 / mi
slept:7.0 weight:159.6lbs shoes: Nimbus 15
Thursday Nov 13, 2014 #
walk dog 5:00 [1] 0.2 mi (24:59 / mi)
shoes: Nimbus 15 Bumblebee (work)
Lifting (dumbell fun) 23:00 [3]
shoes: Asics Nimbus 12 (old work)
walk dog 50:00 [1] 2.97 mi (16:50 / mi)
shoes: Merrell Chameleon 4 #5
Run (no dog) 26:28 [3] 3.67 mi (7:13 / mi) +53m 6:54 / mi
slept:5.0 weight:160lbs shoes: Nimbus 15 Bumblebee (work)
Wednesday Nov 12, 2014 #
walk dog 15:00 [1] 0.78 mi (19:14 / mi)
shoes: Merrell Chameleon 4 #5
Run (no dog) 31:30 [3] 4.32 mi (7:18 / mi) +83m 6:53 / mi
slept:7.0 weight:159.6lbs shoes: Nimbus 15-2 Silver (dog run-we
I wanted to go a tiny bit longer, so I crossed RR mills and went on cross-ridge - then added a figure 8 at end of run. Other option was to go through PM park, but my headlamp was getting weak, and I also wanted to have the option of cutting short should the hip act up.
Hip was there, but not terrible today.
Tuesday Nov 11, 2014 #
walk dog 5:00 [1] 0.18 mi (27:45 / mi)
slept:2.0 weight:161lbs shoes: Merrell Chameleon 4 #5
Lifting (RW exercises) 45:00 [3]
shoes: Asics Nimbus 12 (old work)
Abs related (plank) 14:00 [4]
shoes: Asics Nimbus 12 (old work)
walk dog 50:00 [1] 2.97 mi (16:50 / mi)
shoes: Merrell Chameleon 4 #5
60F (last day of it)
J loved how many leaf piles there were.
My flashing light popped off, and the cover fell down the sewer. I all could do was laugh.
Monday Nov 10, 2014 #
walk dog 5:00 [1] 0.25 mi (20:01 / mi)
shoes: Nimbus 15
Physical Therapy 40:00 [3]
shoes: Asics Nimbus 12 (old work)
walk dog 15:00 [1] 0.78 mi (19:14 / mi)
shoes: Merrell Chameleon 4 #4
Run (no dog) 26:41 [3] 3.48 mi (7:40 / mi) +53m 7:20 / mi
slept:7.0 weight:161.2lbs shoes: Nimbus 15
Sunday Nov 9, 2014 #
walk dog 20:00 [1] 1.0 mi (20:00 / mi)
shoes: Merrell Chameleon 4 #5
walk dog 1:24:55 [1] 5.2 mi (16:20 / mi) +61m 15:45 / mi
shoes: Merrell Chameleon 4 #4
Run (no dog) 39:22 [3] 5.46 mi (7:13 / mi) +145m 6:40 / mi
slept:4.0 shoes: Nimbus 15 Bumblebee (work)
Back sore from hard pressure massage yesterday. Flexor still there, but not as bad.
Saturday Nov 8, 2014 #
walk dog 1:42:07 [1] 5.89 mi (17:20 / mi) +27m 17:06 / mi
Friday Nov 7, 2014 #
walk dog 8:00 [1] 0.3 mi (26:39 / mi)
shoes: Merrell Chameleon 4 #4
Lifting 25:00 [3]
shoes: Asics Nimbus 12 (old work)
Abs related (Continuous planking) 14:00 [4]
shoes: Asics Nimbus 12 (old work)
Run (no dog) 27:23 [3] 3.66 mi (7:29 / mi) +54m 7:09 / mi
slept:4.0 weight:160.2lbs shoes: Nimbus 15
Rain, cold (40F) - had to go with running jacket. Kind of out of it - forgot to turn off the watch at the end of the run.
L hip flexor still sore, and R ankle still swollen. May just volunteer at future trail races. (Hope I remember this).
Thursday Nov 6, 2014 #
walk dog 3:00 [1] 0.1 mi (29:59 / mi)
(rest day)
Ended up taking him to vet - luckily, there is no apparent blockage (kind of cool to see the x-ray on an iPad - the techs said that J was extremely cooperative). Did allow the extra tests that he would have next month on his 'senior dog' visit (will find out tomorrow).
Just a few days of bland, expensive food.
Oh, and $400.
walk dog 12:00 [1] 0.55 mi (21:49 / mi)
shoes: Merrell Chameleon 4 #5
Wednesday Nov 5, 2014 #
walk dog 11:00 [1] 0.5 mi (21:59 / mi)
shoes: Merrell Chameleon 4 #4
Run (no dog) warm up/down 1:02 [2] 0.13 mi (7:57 / mi)
slept:4.0 weight:160lbs shoes: Asics Nimbus 12 (old work)
Run (no dog) 28:40 [3] 4.0 mi (7:10 / mi)
shoes: Asics Nimbus 12 (old work)
Canal path at work 2 miles out, 2 back. Tailwind / headwind. Nice temperature.
Hip flexor still tender, legs beat (lack of sleep?).
walk dog 20:00 [1] 1.0 mi (20:00 / mi)
shoes: Merrell Chameleon 4 #5
Tuesday Nov 4, 2014 #
Run with dog 4:00 [1] 0.2 mi (20:00 / mi)
shoes: Nimbus 15
Lifting 50:00 [3]
shoes: Asics Nimbus 12 (old work)
- Hip flexor a little sore, worse was during one-leg squat jumps.
Abs related (continuous plank) 14:00 [4]
shoes: Asics Nimbus 12 (old work)
walk dog 15:00 [1] 0.78 mi (19:14 / mi)
shoes: Merrell Chameleon 4 #5
Run (no dog) 29:15 [3] 4.08 mi (7:10 / mi) +55m 6:52 / mi
slept:7.0 weight:158.8lbs shoes: Nimbus 15-2 Silver (dog run-we
I'll take weight going down, but given that I'm not being aggressive about watching my intake nor ramping up exercise, I'll have to keep an eye open to if something funny is going on. (I'm sure that next week, I'll complain about the other direction).
Monday Nov 3, 2014 #
walk dog 5:00 [1] 0.2 mi (24:59 / mi)
shoes: Nimbus 15
Physical Therapy 35:00 [3]
shoes: Asics Nimbus 12 (old work)
However, I had to do something at lunch, or else today would have been a very, very long day. So, a lighter version of the PT exercises will have to suffice. That was good, as I found I had none of the strength that I would need for lunges, etc.
walk dog 15:00 [1] 0.78 mi (19:14 / mi)
shoes: Merrell Chameleon 4 #4
Run (no dog) 26:53 [3] 3.66 mi (7:21 / mi) +51m 7:03 / mi
slept:2.0 weight:159.4lbs shoes: Nimbus 15
The sleeping problems of the last week are not a good way to start the week.
Sunday Nov 2, 2014 #
walk dog 32:56 [1] 1.83 mi (18:00 / mi)
shoes: Merrell Chameleon 4 #5
Walk 13:00 [1] 0.78 mi (16:40 / mi)
shoes: Merrell Chameleon 4 #5
walk dog 4:00 [1] 0.2 mi (20:00 / mi)
shoes: Merrell Chameleon 4 #5
walk dog 1:27:40 [1] 5.16 mi (16:59 / mi) +73m 16:16 / mi
shoes: Merrell Chameleon 4 #4
Prototypical fall day - varied from sunny to clowdy and brisk.
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Have not been having trouble walking, but my ankle is sore. When I finally looked at it (a day later) I can see noticeable swelling.
Saturday Nov 1, 2014 #
walk dog 50:00 [1] 2.8 mi (17:51 / mi)
shoes: Merrell Chameleon 4 #4
Race (Running) race 45:11 [5] 6.22 mi (7:16 / mi) +271m 6:24 / mi
slept:7.0 weight:161lbs shoes: Salomon Speedcross 3
This event is set up to attract the trail race community from the region. 11 states and provinces were represented. The race was sold out. I personally believe that putting a cap on it and not allowing any same-day entrants actually increases attendance (there are economic theories behind this).
There were lots of 50K runners spread throughout the course. I thought that was nice - they gave lots of encouragement. I can't imagine going that far, especially on this course. It was interesting that they were all kinds of shapes and sizes.
Cold-ish (40?), with a light drizzle. Definitely got colder later (or maybe it was just because I was done and walking around).
The famed J-Mac of Greece Athena 3-point fame asked me 3 different times (twice during the race), which race I was in. He's a much faster runner than me, but I think he has recently raced a marathon... When he said he was doing the 20K, that was a bit of a relief.
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Goal this race was to have a "hard run in the woods" - and not fall apart, given that it is 2x my normal race distance (and 10x the hills).
For uphills, the idea was not to push, but do keep some momentum. I figured I'd give up ground here.
For downhills, the strategy was to be more reckless than other runners, as non-XC runners are usually tentative.
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Mile1:
-Race starts out funneling into a quick downhill path and then taking a sharp left. To avoid getting tangled up, I darted to the front/side right at that point. Intent was not to get into the lead. But unfortunately, I was in the lead through the first quarter.
-second quarter is uphill over the field, and then into the woods. I was not feeling very fast at this point. I ended up getting passed a number of times, making me fall into 6th. That was fine with me.
- worked my way up to 4th by the mile point.
Mile 2:
- Includes the dreaded water tower hill. Held my own, and very surprised that the leaders were not pulling further ahead.
- On the downslope after the hill, I blew buy J-Mac ("what race are you running?") he was extremely tentative on the downhill.
Mile 3:
- Continued to lengthen strides on the flats (not many) and downhills. By this point, I figured that utilizing gravity was going to work.
- Somewhere during mile 3, I ended up in first. ("Don't look back!).
- Watch auto-beeped at the mile mark, and I was pleased to see that I was not under 7 minute pace, as given how I was feeling, that would really take a toll.
Mile 4:
- Stomach feeling it ("what happens if I puke? Will I feel better?" - p.s. didn't puke)
- Ok, just concentrate on running "hard"
- Wave to Olga and the ROC crowd at the 3.5 mi aid tent...
- Beep, mile four. Wow, getting there. Oh, wait a second, if this were a 5K, I'd only be 1/3 in. Aaack.
Mile 5:
- Tweak! Roll right ankle on downhill (root?). ... one stride, two strides, three strides .... Phew, seems to have survived.
- Luckily, there were lots of people on the trails, so there was always someone to try to go get. Wait a second. That guy up there looks familiar, and is running fast. How did he get so far up there. Grey hairs - uh-oh, my age group.
- I sense pressure coming from behind, but daren't look. Pressure comes and goes, based on uphill or downhill.
Mile 6:
- Pass the guy- I recognized him as one of the 50K guys who was near the lead pack when they had gone by before our start. Definitely a younger age group. Had some encouraging words for each other.
- Suddenly, there is RLShadow with his camera - He snaps a picture of me, and one shortly thereafter Guy in orange shirt is right there.
-Pressure becoming more intense. However, I glimpse open fields to the left.
-Beep, mile 6 - Nothing to lose.
Last .2:
- Crosses road, and that grassy uphill at the beginning is now a kind grassy downhill. 200m SPRINT! (just like the middles at Nationals)
- Yay! Sprint must have completely dropped guy in orange.
Overall - first in 10K. (55 males overall).
Take that with a grain of salt, however, as I believe the 50K lead group 10K split was several minutes faster. Also, there was a passel of 20K people shortly behind me.
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# split time mi pace
1 6:55.3 6:55.3 1 6:55
2 7:10.5 14:05.8 1 7:11
3 7:13.7 21:19.5 1 7:14
4 7:16.1 28:35.5 1 7:16
5 7:35.0 36:10.6 1 7:35
6 7:32.9 43:43.5 1 7:33
7 1:27.7 45:11.2 0.22 6:33
http://results.score-this.com/SearchresultsPageSS....
Flat track pace: subtract 1.35% per 1% of climb (3% up, with 55% recovered on downs). -> 436s/mile * 271/10000 * 1.35 = 16s. So, on a flat course, my pace would be ~7:00/mile.
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Aftermath - by stomach had been bothering me beforehand, so this race made me, um, uncomfortable, for the whole afternoon.