Training Archive: PGIn the 7 days ending 2007-11-10:
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Friday Nov 9 | ||
| track 5:41 [5]1.6 km (3:33 / km) | |
| weight:138lbs shoes: Montrail #2 | ||
| Another short but hard effort at the track, 4 x 400 on a 3-minute cycle. 89.5, 86.1, 84.2, 81.2. Last one was pretty much all-out. I'm not sure why. But I am getting the legs going a little faster, which is the point.
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| track 12:00 [3]2.4 km (5:00 / km) | |
| shoes: Montrail #2 | ||
| 4 laps before, 2 laps after.
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| Note | |
The Japanese maple by the front door is in full fall color....
Notice also the fine raking job and the immaculate lawn, including (the section furthest away) some excellent and very lush moss. | ||
| C • very lush moss 3 | ||
| Note | |
| So Jeff has me down for 20 wins in the Classic Champs. Which got me interested to check. And I came up with the following:
Year - Class - O' age - place - location 1974 M21 (30) 5th Carbondale, IL 1975 M21 (31) 3rd Grand Rapids, MI 1976 M21 (32) 1st Meramac SP, MO (#1) 1977 M21 (33) 1st Pochahantes SP, VA (#2) 1978 M21 (34) 1st Boxford SF, MA (#3) 1979 M21 (35) 1st Silvermine, NY (#4) 1980 M21 (36) 2nd Cuivre River, MO 1981 M21 (37) 3rd? Buffalo, NY 1982 M21 (38) 3rd French Creek, PA 1983 M21 (39) 1st Telemark, WI (#5) 1984 M35 (40) 1st Hawn SP, MO (#6) 1985 M40 (41) DQ Highland SP, MI (skipped a control) 1986 M40 (42) 1st Houston, TX (#7) 1987 M40 (43) 1st George Washington SF, RI (#8) 1988 M40 (44) 1st Great Falls, MD (#9) 1989 M21 (45) 2nd Annadel SP, CA 1990 M21 (46) 4th Baileytown, NY 1991 M21 (47) 6th Mark Twain SF, MO 1992 M21 (48) 5th French Creek SP, PA 1993 M21 (49) 7th Harriman SP, NY 1994 M50 (50) 1st Anchorage, AK (#10) 1995 M50 (51) 1st southern Michigan (#11) 1996 M50 (52) 1st Cincinnati (#12) 1997 M50 (53) 1st Quantico, VA (#13) 1998 M50 (54) 1st Teanaway Forks, WA (#14) 1999 M21 (55) 8th Spooner Lake, NV 2000 M55 (56) 1st Delaware Water Gap, PA (#15) 2001 M55 (57) 1st Winowna SF, NY (#16) 2002 M55 (58) 1st Prince William Forest, VA (#17) 2003 M55 (59) 2nd Fallen Leaf Lake, CA 2004 M45 (60) 2nd Telemark, WI 2005 M45 (61) 1st Bend, OR (#18) 2006 M45 (62) 1st Buena Vista, CO (#19) 2007 M60 (63) 1st Prince William Forest, VA (#20) 20 it is, so fine. | ||
| C • 60s 9 | ||
| C • Buffalo in '81. 4 | ||
Thursday Nov 8 | ||
| road running 1:03:27 [3]7.98 mi (7:56 / mi) | |
| weight:139lbs shoes: Montrail #2 | ||
| Along the river (ie. flat), then the East Taylor Hill loop, then back along the river. Route -- sure is pretty country, and I think at one point I went about 15 minutes without a car going by. 18:06 out, 28:11 loop, 17:10 back. An hour's run used to be nothing special, now it feels like a long run!
Hard time again getting out the door. Felt cold, though it was 40 and no wind, put on 2 long-sleeve shirts, gloves, long pants, didn't feel too warm. In February this would have been a day to go out in shorts and a t-shirt. Legs felt so-so, not so much energy, an 8-minute pace was more work than one would hope, but also not much soreness, which is good. Short workout at the track is on the schedule for tomorrow, then a 5K race on Sunday. | ||
Wednesday Nov 7 | ||
| trail running 18:40 [3] | |
| shoes: Montrail #2 | ||
| Headed home from Virginia today. Gail said it was Ok to stop for a run, she had a good book. My thoughts were Iron Hill, right off of 95 in Delaware, but it apparently has a lot of questionable people hanging out there, so we passed by without stopping. And then I thought about Pound Ridge, but that would have dropped me into Hartford traffic right in rush hour. So I ended up stopping at Forest Park in Springfield, almost home.
So why not just run at home? Partly because it would have been getting dark, and partly just because it is harder to get out the door at home than if I am on the road. I figured the odds were pretty good that I would get home and lose my will power and raid the refrigerator instead. Ain't pretty, but probably the truth. Anyway, since I was there, I decided to run the 5X cross country course. 10 minutes warm-up over to the start, 8 minutes after back to the car. | ||
| trail running 23:50 [4]5 km (4:46 / km) | |
| shoes: Montrail #2 | ||
| 5K XC course, good hard effort. Time sounds slow, but it's a hard course. I was figuring that under 25 on my own would be fine, so this was excellent. Started a bit cautious, but was running pretty quick by the end.
Very pleased to have done the workout.... | ||
Tuesday Nov 6 | ||
| trail running 29:47 [3] | |
| shoes: Montrail #2 | ||
| A short out-and-back in Fredricksburg Battlefield Park, trail recommended by Kissy, very nice, including the advice to drive to the top of Lee's Hill and start there, not that it is really that big a hill, but I had just finished breakfast. Perfect morning for running, a little too chilly/windy for the rogaine practice that followed, not that that kept us from doing it.
49,997 on the counter. So much wasted time, though a lot of fun too.... :-) | ||
| C • Wasted time 5 | ||
Monday Nov 5 | ||
| Note | |
| Some notes from the weekend:
-- We've officially hired Tom Hollowell as coach for the Senior and Junior Teams, plus Eric Bone as his assistant. Tom was here this weekend, meeting people and making plans. He'll be back a bunch more. This is great! -- We got more financial support from the Board for the Team for next year, 6K up from 3K. Thanks! Now need to show we deserve it. -- Only disappointing news was that the Board didn't formally approve the two championship bids for 2008 -- Rochester in April for the Middle and Relay, and Laramie in August for the Classic. They passed it on to the Executive Committee to deal with. It's seems 99% certain the bids will be approved, as they are the only bids and both are excellent. It's just a question of how long it will take to get the final OK. There is no reason it shouldn't be done within 1-2 weeks. We will see.... -- And my rogaine partner is stepping up her training. Excellent. Guess I need to also, though for the time being I'll be aiming at improving my 5K time. Never know when you might need a little extra speed as the 24-hour clock winds down.... :-) | ||
| C • blue hat 1 | ||
Sunday Nov 4 | ||
| trail running 15:00 [3] | |
| shoes: integrators 2006 | ||
| Warm-up.
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| orienteering 53:30 [3]5.8 km (9:13 / km) +270m 7:29 / km | |
| shoes: integrators 2006 | ||
| US Champs, day 2. Bad day. Mentally lazy (and/or over-confident), physically not bad for a while but legs were pretty beat the last 15 minutes, no zip.
Bonehead error on #1, just not paying attention, just a minute but still.... #2-4 were ok, though legs didn't feel great, then #5, just way too casual on the last couple hundred meters, assumed I could read the contours, got off course to avoid some green, and then took forever to relocate. Maybe another 4 minutes? After that, no problems, but energy was disappearing fast. So 47-48 minutes would have been fine, but what I did was pretty annoying. So, what to do to right the ship? I'd spent enough time in the past 48 hours in meetings and discussions about team stuff, no need to do more of that. I couldn't get my map yet, no problem, Phil or George would get it. So clearly the thing to do was to take corrective action, meaning it was time for rogaine practice. And as it happened, Gail and I had an already scheduled tee time at 12:30 just down the road with Gord Hunter and Lise, which I wasn't sure I could make. But it seemed very appealing, so off we went. And it was a very pleasant afternoon. Cleared all the bad stuff in my head right out. | ||
| Note | |
| Day 2 map, M60 (GreenY course)
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| Note | |
| And the map with my routes.
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Day 2 Green Y - Splits | ||
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