Training Archive: walkIn the 7 days ending 2007-12-30:
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| M | T | W | H | F | S | S | |||||||
Sunday Dec 30 | ||
| Trail run long 1:30:00 [1] 6.8 mi (13:13 / mi) +130m 7:46 / km | |
| weight:148lbs shoes: Soloman XA Blue/Yellow | ||
| W H Reservoir - 38, gray sun, about 6" snow (very old) in much of woods though some bare on S slopes.
Started on paved road which had been plowed. No fun. Hit the side roads which are mainly dirt/gravel. Some had been driven on leaving two tracks that were mostly bare but then hit the long back stretch past Kilkenny Rocks that had been walked/skied/biked on in very random fashion making for haphazard footing. Varied from a packed single track with reasonable footing on loosish snow to broken footsteps amongst frozen snow to a couple inches of soft snow that was nice to just run in for a bit. Overall a nice but tiring and hard run. Frequent stops to see sights, catch breath, check body parts. Best news was body parts did fine. Didn't like the paved part and had no speed on good footing part but was fine on the broken stuff and actually felt rather strong. Legs sore though from 2 days of running. Rest coming up then start on '08 plan. Today is last day of '07 plan and finished with 362 hrs versus goal of 417 (a rather arbitrary figure after some adding/mods during the year. Started at 400.) Will use the 400 as the starting point for '08 and figure out some goal events. '07 wound up being much heavier on Race events and light on speed work/hills and long runs. The unbalance probably didn't help the butt situation. On to '08 for a new start;-} | ||
Saturday Dec 29 | ||
| Road run warm up/down 15:00 [1] | |
| weight:149lbs shoes: DS Trainer XII | ||
| Snowstorm Series - 38, gray, almost foggy here but quite on the way there and back to home until left the Valley.
Jog around to test the hip. Tired of just standing around. Ham kind of tight and not happy tho loosened up as moved about and then stretched. Will give it a shot. | ||
| Road run tempo 25:22 [4] 5 km (5:04 / km) | |
| shoes: DS Trainer XII | ||
| Snowstorm 5K - Roads clear, but a bit wet.
The good news is that the ham/hip/butt didn't seem to mind this effort tho the foot flop occurred frequently and had trouble finding a good stride. The bad news is that this was a really hard effort at a ridiculously slow pace. There was no push in the legs to go any faster. And no oomph in the lungs to breath. Quite discouraging; lots of work to do. Splits: 8.00, 8.03, 8.01, 1.19 Quite evenly paced slowness. Lyn shaved again: new record - 23.21. 1:44 off her recently set record and good for a car wash. | ||
Friday Dec 28 | ||
| Cycling (Road) 57:00 [1] 13.8 mi (4:07 / mi) | |
| weight:147lbs | ||
| W Simsbury/Firetown loop - 38, sunny, roads mostly still wet. Had delayed until early morning black ice had cooperated and gone to Sunderland.
Reasonable effort but seemed like hard work, breathing, legs everything. On way out the plan was to do the short flat loop, but by decision time, hands had warmed up and Why not? so HTFU. Not a brilliant ride but nice anyway. Lots of snow around but overnight low of 30 seems to be enough for a pretty solid crust. I've got a scab on the L ankle from the short venture off trail on Wed. | ||
| Note | |
| A different read: "Cactus Heart" from chauvinistic Phoenix cops to moans about sprawl. | ||
Thursday Dec 27 | ||
| Strength (nycb 2) 1:00:00 [1] | |
| weight:148lbs | ||
| Good work out plus 5' of HHT at the end before coffee arrived. | ||
Wednesday Dec 26 | ||
| Trail run 1:00:00 [1] *** 2.4 mi (24:59 / mi) | |
| weight:148lbs shoes: VJ Pro 1 | ||
| Wilcox Park - 30, gray sun, snow frozen, trail broken footprints and icy - glad I wore O shoes, off-trail snow glazed over but punching through so cut into ankles. Still a foot or so of snow in most areas.
Got inspired by Cavadura who seems to have resumed activities after ankle strife. Thought I would get out and check ham/butt situation on soft conditions like a trail and snow rather than pound the roads. The frozen conditions hardly made it soft but at least varied and not the repetitive road stride. Leg worked fine though a bit weary achy now. Went out with Eddie's 1m Lidar derived contour only map at 1:5000. Very good representation and probably acceptable for a base map although much effort would be needed to fill in the details, remove the extra 4m of contour lines and figure out form line usage instead. Still a great step forward - thanks Eddie. | ||
| Note | |
| Any one planning to see the Spirit of the Marathon? Lyn's interested in seeing it for old times sake. Buckland or W Springfield are the closest venues that might work. | ||
| C • Movie 3 | ||
| Note | |
| "Broken Verses", Kamila Shamsie - Insight into modern Pakistan | ||
Tuesday Dec 25 | ||
| Hiking 15:00 [1] | |
| weight:148lbs shoes: Salomon XA 2 | ||
| Around the block to stretch the legs, see how they feel. Not bad actually.
Then spent some time in the afternoon looking over maps from the summer, recalling some of the dreadful runs. This was the Scotland trip where many opportunities for pretty good runs were doomed by lapses, usually for one control, that led to a long week. The week started with good runs for two days, but those were model maps. Then things started to go downhill progressively as I seemed to get more tired. Still a great week. I noted that the little village used as the HQ for the week, Granttown-on-Spey, is surrounded by O-maps. The model event swept around the W side of the town, while the Day 6 map covered the E and connected at the N and S. In the blank space in the middle was the town and a "golf" course (picture to come). In fact the Day 5 map connected to the NW, a huge area covering a big moor and some forest. The moor was pretty but dreadful to move in. Add: The golf course at Granttown-on-Spey, on a sunny day! It did shine occassionally. Start for Day 6 was just down the road to the R and went around the far side of the course, finishing to the far L of the picture. Scotland has an interesting law making all lands, other than directly around residences, open to the public. So all the maps we were on can be revisited at any time. Neat. | ||
Monday Dec 24 | ||
| Hiking 30:00 [1] | |
| weight:150lbs | ||
| Farmington Valley Rail Trail - 38, clear, broken up snow cover from foots, snowmobile, melting, rain. Pretty disgusting condition. Hard walking as some was solid enough to walk on, some was thin enough to not break through too much anyway, but some was deep and breaking and some was firm but icy. Interesting mix. Went from the Library, S to behind Mitchell's, then took a side trail down to the river. Pretty along the river. Would make a really nice riverside walk, but is probably private. The rail trail goes through a private development that raised a big stink and delayed the trail for several years. The river area looked like partly theirs, so not much chance.
Tried a couple short jogs to test things. Butt not completely happy but improved. Rest seems to be working. | ||
