Sunday Feb 11 |
 | Trail run long 1:20:00 [1] 7.4 mi (10:48 / mi) | |
| weight:147lbs shoes: Attack II |
| Waterfall Loop - 20s, sunny, traces of snow occasionally. Easy long run to complete the week, managed to be 4' over plan with just the right mix of types. We were both weary from the "harder" week so this was a nice way to finish off and get ready for the "hardest" week. At Week 6, we're on 99% of plan. Will probably start falling as the weeks start getting harder. Difficult to put in long or hard runs if you also want to maintain a semblance of hard/easy. We'll see how long it goes before we blow up.
Waterfall quite frozen over, like a real ice palace. Not like the last time we did this, jan 11, before winter set in and there was barely any ice at all. Pretty. |
Saturday Feb 10 |
| Road run warm up/down 20:00 [1] | |
| weight:148lbs shoes: DS Trainer X |
| 15' easy jog around before trying to warm up hands. Short jog after. |
| Road run intervals 48:52 [4] 6.3 mi (7:45 / mi) | |
| shoes: DS Trainer X |
| Snowstorrm 10K - 20s, grey, clear roads with some snow on corners.
Did this as an interval run - After getting to top of first hill, did 3' hard with 3' jog rcy around the course. Got 8 cycles in, though cut the last rcy short, 2.30, at the bottom of the hill and went hard to finish. I knew there were people behind me and I yoyoed with several with the repeat action, but as I backed off going down the hill the last time a bunch went by with more coming. So cut the rcy short and caught them all. Results show 5 people clustered right behind and another 6 in another group a few seconds back.
Didn't bother with HR but would have been interesting to note the range between the two phases.
Lyn had another good run - 46.59. And the running reporter from the Springfield paper called - he wants to do an interview of the star little old lady! Woohoo. |
Friday Feb 9 |
| Strength (nycb 2) 55:00 [1] | |
| weight:148lbs |
| Morning again - stiff, cold getting going. Giddy watching the pines whip around from the winds. |
Thursday Feb 8 |
| Trail run warm up/down 17:48 [1] | |
| ahr:123 max:183 weight:147lbs shoes: Salomon XA 2 |
| Picnic Grd tp junction - 20, windy, sunny but real cold in shade. And until warmed up. HRM high or erratic during this phase. Lost signal for part and then was running @ 170s for much of it. |
| Trail run hills 24:36 [4] | |
| ahr:156 max:174 shoes: Salomon XA 2 |
| Summit Trail (same as 2/1) - ~1" of fluffy snow made for slippy footing going up, nice soft footing coming down.
4x3' up/rcy 3' or HR<130. Hard footing so didn't make it quite as far as last week. Soft footing down got us down in about 2.35 (much easier and faster than other times) so waited for 3'.
Otherwise nice day in the woods except should be skiing these trails this time of year, not running.
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| Trail run warm up/down 12:39 [1] | |
| ahr:141 max:158 shoes: Salomon XA 2 |
| Back to car. |
Wednesday Feb 7 |
| Trail run 39:00 [1] 3.0 mi (13:00 / mi) | |
| weight:147lbs shoes: NB1060 |
| Beaver Tr - 15, windy, sunny. Felt cold. An inch or less of fluffy snow on the trails. Wore different shirt, a Salomon thing, as opposed to the normal Patagonia at this temp, to try it out to see if it was good for running or just pretty. At this temp, pretty but indoors.
Weary from long runs, feet, legs need recovery. Both Morton's toes seem to be bruised from yesterday. Think the toe booty took too much space. |
Tuesday Feb 6 |
| Orienteering long 3:01:00 [2] *** 19.1 km (9:29 / km) +355m 8:40 / km | |
| spiked:21/22c weight:149lbs shoes: Attack II |
| Gay City - Billygoat 2001 Course, in reverse, skipping #2 - 20s, some wind evident on ridges and open area, like following the Steve Fluegel route across the pond. About 2" of light fluffy snow throughout and had good footing and visibility. A few of the steeper slopes were slippery and spikes might have been better but mostly not needed. Water features well frozen except going to the second control, my R foot broke though up to the ankle on a little stream. With the toe booties and smartwool socks, kept going and foot quickly warmed up though lace froze and couldn't get shoe off much later.
Meanwhile Lyn ran the Troll Cup Red Y Day 2 course from 1998. We had agreed to take 2.30 to 3 hours before starting to panic. I was heading to #4, crossing the bridge at 2.30 with the long run back yet to do but no skip yet as I was doing as many as possible. Decided to try 3 and 4 and about 25" left, so skip 2 and head to 1 and got back just over. Guess it's enough to justify my Goatherder shirt now though probably have to wear it backwards?
Nice course. Thanks Jim. Only problem was nothing was at any of the water stops. Must have gotten dehydrated as L thigh cramped badly as I tried to take the shoe off back at the car. Walked around a bit and it eased. |
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| C • water route 2 |
Monday Feb 5 |
| Strength (nycb 2) 55:00 [1] | |
| weight:149lbs |
| Late afternoon after MwM. Interestingly - more limber than normal when done in the mornings. Plus legs tired and had trouble holding some of the balance positions. Guess feeling the weekend. |
