Training Archive: cmorseIn the 30 days ending 2005-11-30:
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| T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | |||||||||||||||||||
Tuesday Nov 29 | ||
| Trail Run - Tempo (Walker / Belding) 41:03 [2]8 km (5:08 / km) | |
| ahr:133 max:148 shoes: Salomon XA Pro | ||
| sun breaking through, low 60's
shenipsit from walker reservoir to res road parking, belding trail to shenipsit & back. | ||
| Mixed Run (happy feet) 30:00 [1] | |
| shoes: Salomon XA Pro | ||
| field laps & trail | ||
Monday Nov 28 | ||
| Road Run tempo (hare & back) 19:33 [4]4.7 km (4:10 / km) | |
| ahr:158 max:229 rhr:48 slept:7.0 weight:169lbs (injured) shoes: Adidas Response Trail 9 | ||
| mild, overcast - might be last run in shorts for a while. Dirt road a bit slick in spots. I think I'll measure 150m up jeep trail and make this an even 5km route rather than turning around at corner like I do now.
Quite a bit of wheezing at end. Left thigh still quite sore, though it was my calves that were complaining while running - I think that might be Manchester leftovers. Calves weren't an issue at Mt Tom. | ||
| Stretching 7:00 [1] | |
| while waiting for Jackson's bus | ||
Sunday Nov 27 | ||
| Note | |
| rhr:47 slept:8.0 weight:169lbs (injured) | ||
| thumb not as sore, but still bandaged, palm black & blue (deep bruising). Legs sore, mostly L thigh, but R thigh pretty sore too - perhaps compensating for L leg after crash? Probably take it easy for a few days.. | ||
Saturday Nov 26 | ||
| Event: NEOC - Mt. Tom | ||
| Orienteering - Event race (Mt Tom Red) 1:36:48 [3]*** 7.26 km (13:20 / km) +310m 10:59 / km | |
| 19c rhr:47 slept:7.0 weight:170lbs (injured) shoes: Adidas Response Trail 9 | ||
| early runner, 2-3 inches snow, very slippery
cold - 12f - slow to get moving fell hard near marsh past #6 - bruised thigh, sprained thumb nice course, just too physically demanding after crash Splits | ||
Red - Splits | ||
Thursday Nov 24 | ||
| Event: Manchester Road Race | ||
| Road Run warm up/down 20:00 [1] | |
| rhr:49 slept:7.5 weight:170lbs shoes: Salomon XA Pro | ||
| Warming up on Main Street | ||
| Stretching warm up/down 12:00 [1] | |
| shoes: Salomon XA Pro | ||
| stretching while waiting in the U35 section before race (had to line up 20 minutes before start) | ||
| Road Run race (Manchester Road Race) 31:24 [4]4.75 mi (6:35 / mi) vdot: 49.5 | |
| ahr:158 max:166 shoes: Salomon XA Pro | ||
| 30F, snowing, but roads merely wet. Saw Phil, George & Ken Sr in the pens before the start, but didn't see them again after the gun went off. Mile splits:
613 (hr=163) felt good, ran outside line and had little problem with crowds 728 (hr=163) slower than expected on hill. Hill didn't seem to bother me at all but I didn't want to push it here either - hr right in line. 629 (hr=158) cresting the hill, opened up stride a bit, but not pushing super hard - passing more people than were passing me. 636 (hr=158) Deb L caught up with me in here, felt pretty good but trying to not overdo it. Chatted w/ Deb a bit. In retrospect, the chatting with Deb was easy, so perhaps I wasn't pushing as hard as I should have been. She gradually pulled away by 20-30m. 436 (hr=165) last 3/4 of a mile, picked up pace once the turn onto main street was in view, gained on Deb and passed her on the corner of Main street. Opened up the stride on the gentle downslope and really pushed the last 100m up slight grade to finish. If my math is right my pace for the last works out to 6:14 per mile - almost as good as my first mile. Quite fun - I just may have to make this an annual end of year thing. Scott finished somewhere ahead of me, not sure where everyone else finished except for Deb about 8s back. I had to catch the bus and head back to work,,, Postscript (11/25) - finished 335th of 7626 official finishers.(70th M40-49) That puts me in the top 5% - I'm happy with that. Scott finished 125th, 3 minutes ahead of me - damn he's fast.... | ||
| C • 8 | ||
Tuesday Nov 22 | ||
| Note | |
| Running club - in the gym again, policing the kiddies, no running myself... :-( | ||
Sunday Nov 20 | ||
| Trail Run - Tempo long (Northern Nipmuck) 3:34:00 [3]25.9 km (8:16 / km) +450m 7:36 / km | |
| rhr:51 slept:7.0 weight:167lbs shoes: Adidas Response Trail 9 | ||
| Bruce's annual fun run - great day to run but apprehensive about my ability to go the distance with no distance training this year.
Ed Alibozek, Bob Worsham, Nipmuck Dave and one runner I didn't know went out at 8 for a 28 miler. Jim Dube, Bill Morse, Deb Livingstone & I made up the 10am 16 mile crew. Ran together for first 4miles, then Deb & I gapped the others. Very conservative first half as I stayed behind Deb to avoid going too fast. Boston Hollow @ 1:45. Miles 8 to 13 or so were very brisk, but quads started getting sore with about 3 to go. Took it easier on the virge of cramping the rest of the way. Couldn't have run much more, but felt good having run through last stretch without legs siezing - which they did while changing. But a fine post run spread served to take the edge off - apple dumplings were awesome. Need to do more long runs like this but finding time is tough and I need training partners for motivation or I wouldn't go that distance | ||
Saturday Nov 19 | ||
| Note | |
| rhr:42 slept:8.0 weight:169lbs | ||
| chipmunk chase kids run - ran with hayden, so not even enough to make it an easy level 1 run. Schedule did not allow time for a real run - a totally pathetic week of non-training.
We'll see if I can finish 16 mile at Northern Nipmuck tomorrow. Snow forecast for Manchester... | ||
Wednesday Nov 16 | ||
| Note | |
| weight:171lbs (sick) | ||
| feels like sinuses may becoming infected. damn... | ||
| C • Talcott Mt 3 | ||
Tuesday Nov 15 | ||
| Note | |
| (sick) | ||
| Rainy - Running club inside today. No easy running, just policing the kiddies in the gym. | ||
Monday Nov 14 | ||
| Trail Run - Tempo tempo (Crandalls Sprint Loop) 11:34 [4]2.5 km (4:38 / km) +75m 4:01 / km | |
| ahr:155 max:165 rhr:47 slept:8.0 weight:173lbs shoes: Salomon XA Pro | ||
| running late so opted to run Crandalls lower loop and run it briskly as I was cutting my time real close.
Missed a trail junction running into bright sun and when I realized my error decided on an even shorter 'sprint' loop. Actually turned out to be a nice distance for a nearly max capacity run. Will likely keep this one in rotation - might be a good snowshoe route too. Quite wheezy at finish, still have quite a bit of chest glop. | ||
Sunday Nov 13 | ||
| Hiking (Talcott / Heublein + bush) 3:00:00 [1] | |
| shoes: Salomon XA Pro | ||
| Talcott Mtn / Heublein Tower w/ Jackson & Hayden. DEP map a work of pure fiction - up via Tower Trail, intending to loop down & around via Metacomet as depicted on map. Halfway down noted Metacomet now goes up to tower and across. No problem, we'll just pick up 'old' Metacomet back to Rt 185. Went down about the correct distance, picked up a major, albeit not recently used trail headed N. About 300m in it abruptly did a 180 back toward MDC reservoirs (aka Brainard O map). Bushwacked cross slope headed N (rather slow going w/ young ones) eventually picking up M&M on ridge (intentionally drifting uphill to avoid missing low) Eventually found a childworthy gap in upper escarpment and worked back down to Tower Trail a few hundred meters from parking. Decent navigation w/o map, but a bit extreme for the boys. | ||
Saturday Nov 12 | ||
| Trail Run - Tempo (Sampler > Hemlocks) 1:13:49 [2]12.5 km (5:54 / km) +180m 5:31 / km | |
| ahr:124 max:159 (sick) shoes: Adidas Response Trail 9 | ||
| Sampler with a big crowd, although Deb, Dave & I went off the front once off the dirt road. Back to parking lot - Dave was done (racing tomorrow) but Deb came in a minute later indicated she was going for more distance so I joined her around the mountain, dirt road to webster, then back on Hemlock. Kevin & Bill Johnson picked us up as we turned up the mountain (they had done moonlight loop). Slipped and fell twice on the leaves coming down quarry trail - opened it up and sprinted with Deb back to parking lot. A nice day to be in the woods - then off to work - darn...
still quite a bit of lingering congestion & crap from cold - but the worst part has passed. | ||
| Hiking (Moonlight Hike by lake) 30:00 [1] | |
| shoes: Adidas Response Trail 9 | ||
| took a short hike along lake on clear moonlt night. SLR to barrier and back. Temp down into 30's already, geese making lots of noise across lake. | ||
Thursday Nov 10 | ||
| Note | |
| (sick) | ||
| yup, I've got it... really sore throat, head/chest congestion, minor coughing. If it runs the usual course, probably feel real nasty today and tomorrow, then ease back to just annoying congestion and stuff for a couple weeks. | ||
Wednesday Nov 9 | ||
| Trail Run - Tempo (Vernon Rail Trail) 1:00:00 [1] | |
| (sick) shoes: Salomon XA Pro | ||
| took Hayden bike riding on rail trail, planned on walking while he rode but he's getting faster and I had to jog easy just to keep up - since I had to run most of the way and worked up a moderate sweat in the process, we'll log it as an easy run.
I appear to be coming down with the bug that's going around - probably since I was bringing up the rear at running club yesterday and there were at least a half dozen 6-7 year old viral petri dishes coughing and hurling sputum at the rear of the pack. How do elementary school teachers stay healthy anyway? | ||
Tuesday Nov 8 | ||
| Mixed Run (Happy feet) 30:00 [1] | |
| shoes: Salomon XA Pro | ||
| Running club - field laps then a trail run. | ||
Monday Nov 7 | ||
| Road Run tempo (hare & back) 19:40 [4]4.7 km (4:11 / km) | |
| ahr:143 max:225 shoes: Adidas Response Trail 9 | ||
| late pm run - legs felt good, some wheezing | ||
Sunday Nov 6 | ||
| Trail Run - Tempo (Laurel Marsh Trail) 26:43 [3]5.6 km (4:46 / km) | |
| ahr:131 max:142 rhr:46 slept:5.5 weight:166lbs shoes: Salomon XA Pro | ||
| been by this trail for years - runs alongside and under I-84 in Manchester. Decided to give it a run - no elevation, lots of twists & turns, lots of boardwalks & bog bridges - very enjoyable run on a foggy, mild morning - should have done a 2nd loop, maybe next time. | ||
Saturday Nov 5 | ||
| Trail Run - Tempo (sampler + moonlight) 1:08:13 [2]11.5 km (5:56 / km) +150m 5:34 / km | |
| ahr:111 max:137 | ||
| sampler plus moonlight - blue trail over instead of half marathon course. w/ kevin, bruce & dave, though kevin bailed after sampler
hr stayed low for the most part - even sub-100 quite a bit on sampler - but whole run felt like a struggle | ||
Friday Nov 4 | ||
| Trail Run - Tempo (Crandalls - upper loop) 26:38 [3]5 km (5:20 / km) +165m 4:34 / km | |
| ahr:137 max:178 rhr:42 slept:5.0 weight:166lbs shoes: Kumasi GTX | ||
| easy run, but no zip - maintained a running pace up the hill which is why avg hr higher than easy pace - average 130 or so otherwise | ||
Tuesday Nov 1 | ||
| Mixed Run (happy feet) 40:00 [1] | |
| very easy laps & trails @ running club | ||