Training Archive: GlenTIn the 7 days ending 2008-07-20:
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| M | T | W | H | F | S | S | |||||||
Sunday Jul 20 | ||
| Trail Run race 59:27 | |
| shoes: NB 809 | ||
| Soapstone Assault trail race in Shenipsit SF near Somers, CT. A low key, fun race involving 6 ascents of Soapstone Mtn. The final ascent has a substantial part where the slope is about 30%! The race finishes at the top of the observation tower on top of the mountain,. I counted 1640 ft of total climb from the topo map (race announcement claimed 1800', but I got my money's worth with just 1640'). Handicapped by age and gender, so I got to start 7 minutes ahead of the young guys and 47 seconds ahead of the fastest women. A hot and humid day, nearly 80 degrees with the dew point near 70. Trails were quite dry so the footing was very good (but plenty of rocks and roots)
Finished 5th overall, 4th male. One 18 year old XC runner missed one of the ascents or he would've beaten us all. I was the fifth starter and managed to pass all those who started ahead of me but got passed by four others, including Deb Livingston who caught me halfway up the second ascent (starting 47 seconds behind). I think she ended up second overall, having been caught just before the final ascent. Splits (around, up, down - climb, distance) 1. 136, 416, 247 - 310', 0.74mi 2. 352, 529, 305 - 350', 1.06 3. 135, 516, 340 - 240', 1.04 4. 125, 422, 236 - 210', 0.66 5. 645, 314, 154 - 220' , 1.06 6. 140, 556 - 310', 0.48 Spent 10 -20 seconds each at the water stops at the top of ascents 3, 4, and 5. | ||
Friday Jul 18 | ||
| Trail Run 45:14 [3] 4.04 mi (11:11 / mi) +230m 5:55 / km | |
| shoes: NB 809 | ||
| South from Olivia's overlook on the Charcoal and Walsh trails plus some out and back excursions to investigate some other trails. First half mile or so descends about 300 feet, then the trail climbs 550 feet in the next 1.4mi. Walked some of the uphill, partly because it was wet and rain on the glasses cut the visibility. About 5 minutes into the run I heard the first rumble of thunder and the rain started about 5 minutes later. Rained hard for a while then let up but rained hard again just after I got back to the car. Glad I hadn't chosen to run the Ridge trail. Don't know what the temperature was since I don't have a fancy car with dashboard thermometer. I do know that the air temperature and dew point were the same for a while, and that was probably about 70F. | ||
Wednesday Jul 16 | ||
| Road Run intervals 41:35 | |
| shoes: NB878 - #8 | ||
| Road intervals. 7.5 x 400m with 1:30 recovery. Plan was to do 8 but it was pretty darn hot and I bagged the last one after ~200m. An extra 30 seconds recovery time after the fifth one to drink some water. Splits: 140 (uphill), 134, 135, 132, 133, 134, 137, 145 (first 200m in 48). Temp was 85F but humidity not too bad. Rt. 66N with all but the first one in the flat part. | ||
Monday Jul 14 | ||
| Road Run 26:16 [3] 3.08 mi (8:31 / mi) | |
| shoes: NB878 - #8 | ||
| Road run to try to loosen up the leg muscles (mostly tight hamstrings, down near the knees) and it was too nice a day not to run. 77F and sunny. 66S and back. | ||