Training Archive: cmorseIn the 30 days ending 2006-06-30:
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| 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 | H | F | ||||||||||||||
Tuesday Jun 27 | ||
| Bike - Road (lake & back 2x) 45:00 [3]13 km (3:28 / km) | |
| shoes: Trail-a-bike | ||
| once with Hayden, once w/ Jackson - town fixing road, meaning soft dirt and lots of loose gravel - hard work with trail-a-bike.
Legs still sore, must have pounded Sundays downhills harder than I realized trying to evade the G... | ||
Monday Jun 26 | ||
| Bike - Road (woodlake/gottier) 30:00 [3]13.25 km (2:16 / km) | |
| shoes: Cannondale ST1000 | ||
| legs tight from yesterday, short but fast ride to loosen things up in am. | ||
| Bike - Road (slr) 35:00 [2]9 km (3:53 / km) | |
| shoes: Trail-a-bike | ||
| w/ hayden & jackson | ||
Sunday Jun 25 | ||
| Road Run race (Lake Wyola Road Race) 32:25 [5]7.72 km (4:12 / km) +130m 3:52 / km | |
| ahr:155 max:168 shoes: Adidas Response Trail XI | ||
| overcast & very humid - Phil & Peter also in attendance. Ran more or less with Peter for first half mile, then pulled away somewhat on long 1.5mi climb - but after last week the grade didn't bother me. Crested the hill and cruised the downhill fairly comfortably, but heard Peter call my name before the final turn and picked it up to the finish - I'm sure had he kept quiet he could have slipped past and burned me, but guess he was just in a generous mood.
20th overall and 5th Strider - time good enough to seal the team victory, though credit for that really goes to our young guys who placed 1, 2 & 3. But had I not run, our next scoring runner would not have been able to clinch it. Got a coffee cake for the effort.. And Strider picnic following made for a very enjoyable day.. Splits: 642 715 705 629 453 | ||
| C • I was closing on you, but I on... 1 | ||
| Road Run warm up/down 10:00 [2]1 km (10:00 / km) | |
| shoes: Adidas Response Trail XI | ||
| warmed up by jogging 5 min up the end of course to visualize final half mile or so. then back. too muggy for any serious warmup - saved it for race | ||
Saturday Jun 24 | ||
| Bike - Road (home to gresh) 25:30 [3]13 km (1:58 / km) | |
| shoes: Cannondale ST1000 | ||
| ride to Ellington to retrieve car. Very humid, but roads beginning to dry off. Pretty fast coming down the hill, braking to make sure brakes stayed dry and functional, but then very brisk riding on the flats on Frog Hollow and Abbott Road. I should come down to the valley to ride more often and skip the hills | ||
Friday Jun 23 | ||
| Bike - Road (lake & back) 25:00 [3]9 km (2:47 / km) | |
| shoes: Trail-a-bike | ||
| easy ride w/ Hayden | ||
| Bike - Road 50:00 [3]18.75 km (2:40 / km) | |
| shoes: Cannondale ST1000 | ||
| ride to NAPA for taillights, took longer route home | ||
Thursday Jun 22 | ||
| Bike - Road (trail-a-bike) 1:10:00 [2] | |
| shoes: Trail-a-bike | ||
| Picked up a trail-a-bike to try and encourage the kids to go beyond training wheels. Mostly up & down street, easy effort, but with extra 20# of bike plus 30-50# of wobbling child it was still a workout - both Jackson & Hayden seem to enjoy it | ||
| Trail Run - Long / Easy (Holyoke 5k xc) 50:00 [1]5 km (10:00 / km) | |
| shoes: Adidas Response Trail XI | ||
| 5k xc race with boys - after first 1/4 mile it was obvious that Hayden was more into a casual explore. Jackson did well, I could see him across the lake a good 6-7 minutes ahead, but he got off course following some cooling down runners, losing 7 minutes or so and a little shaken - a bit scary for a 7 year old. He finished strong, about 90s ahead of Hayden & I
Nice course, runs weekly and only 3 bucks - offsets the gas to drive up, especially when I can fill up at MA prices, about 0.20 cheaper than CT. I'll be back... | ||
Sunday Jun 18 | ||
| Event: WCOC Bethel Schools meet | ||
| Bike - Road (Somers > Ellington) 1:08:00 [3]28 km (2:26 / km) | |
| 30>Gulf>190W>83S>Cider Mill>Grahaber. Awfully warm out - legs tired, but otherwise fine | ||
Saturday Jun 17 | ||
| Event: Mt. Washington Road Race | ||
| Trail Run - Long / Easy (warm-ups) 30:00 [1] | |
| shoes: Adidas Response Trail XI | ||
| warmups prior to Mt Washington. Had to wait quite a while for 10AM start (got there at 7:30 to pass off my gear to my ride down) Actually a series of 3 10 minute runs spread over 2 hours just to stay loose and to avoid the porta-potti lines... | ||
| Road Run race (Mount Washington Road Rac) 1:42:25 [5]12.25 km (8:22 / km) +1500m 5:11 / km | |
| shoes: Adidas Response Trail XI | ||
| Didn't know how to approach this. Peter suggested getting a treadmill, setting it at 12% grade and running it every day. Didn't happen...
TonyF said go out easy, negative splits... OK on the go out easy part I guess. Gorgeous clear day but mid 80's at the base by race time. Set myself a goal of 100 minutes and if possible, to try and not walk the first hill. Started out at the back of the pack, took over a minute to walk down the hill to the starting line - the only downhill onthe course and I had to walk it. Oh well... Nice easy slow run, short steps, head up and breathing deeply. Sweating buckets very quickly, kept switching sides of the road to catch what little shade I could and avoid the sun as long as possible. As I approached treeline the temps got a bit cooler and things looked better. Hit the halfway point in 51:56 so it didn't look like negative splits were going to happen. But as I cleared treeline to cooler, breezy conditions, my spirits and energy lifted and my pace picked up a bit and when I cleared the 7 mile mark and saw the summit building above I actually began running at a decent clip (for an uphill race that is). So I finished strong, got my negative splits and didn't have to resort to walking at all - ran the entire hill - though admittedly at a couple spots my running pace was slow enough that I was passed by power walkers.. By my mental goal was to keep the running motion going all the way to the top and I'm quite happy with the result... 304th of 900 runners. Winner was just over an hour. | ||
Monday Jun 12 | ||
| Bike - Road (commute) 1:00:00 [3]22.5 km (2:40 / km) | |
| shoes: Cannondale ST1000 | ||
| 5:30am - nice cool clear morning - guess on time as I didn't weat the watch or note the exact time of departure after feeding goats. | ||
| Bike - Road (commute - pm) 1:00:00 [3]22.5 km (2:40 / km) | |
| shoes: Cannondale ST1000 | ||
| home again, estimated time | ||
Sunday Jun 11 | ||
| Bike - Road (slr > woodlake > gottier) 30:00 [3]13.25 km (2:16 / km) | |
| shoes: Cannondale ST1000 | ||
| easy am ride | ||
Friday Jun 9 | ||
| Bike - Road (SLR) 25:00 [3] | |
| shoes: Cannondale ST1000 | ||
| brief easy ride before kids got home from school | ||
Saturday Jun 3 | ||
| Event: Hudson Valley Sprints (Reschuled) | ||
| Road Run (Chipmunk Chase) 8:30 [3]2 km (4:15 / km) | |
| shoes: Adidas Response Trail XI | ||
| Happy Feet fun run in the rain - 1km paved loop, ran it 2x. Ran it at near 5k pace - time estimated | ||