Training Archive: cmorseIn the 31 days ending 2001-05-31:
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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 | H | ||||||||||||||||||||
Sunday May 27 | ||
| Orienteering - Event (Billygoat (partial)) 55:03 [2]4.5 km (12:14 / km) | |
| 6:10am - foggy, rainy, cool - Winona1 revisited. But how bad could it be? It my map and a course I have run a number of times. Well, real bad actually - but knowing the map and course means I can actually put numbers on how badly my running suffers when I'm 'blind in the woods'. My pace is about 80% slower and I have a pronounced tendency to drift left when I can't see the terrain very well. Needless to say I only did part of the course and my times on each leg were almost double my dry weather running times. Lots of drifting enroute as well, even on shorter legs.
Oh well, its still a workout, and with no heat/hot water at work - its been my first run in a week. Going out of town next week so training will suffer until after the 10th or so... | ||
Sunday May 20 | ||
| Note | |
| HRr = 51 | ||
| Trail Run - Tempo (Soapstone+) 2:13:01 [4]23.5 km (5:40 / km) | |
| 5:45am - had to work so I ran the Soapstone course plus the 250m or so from the RRRC to the start early before the race. Was hoping that water drops would be out already, so I ran dry.. Spent quads and minor cramping toward the end... Felt pretty good with good speed on flats and downhills, steep uphills still sucking the life out of me though. A decent, but not terribly inspiring outing... | ||
Saturday May 19 | ||
| Note | |
| HRr = 51 | ||
| Orienteering - Event (Goat Vetting) 53:03 [3]5.63 km (9:25 / km) | |
| 8:00 am - sunny, pleasant - was originally going to run whole goat, but with sunny weather, I need to get to work, so just ran some legs in the south, not particularly in order, streamered some controls etc. Overall rather nice. Ran some controls in order and hard - they are listed separately. | ||
| Orienteering - Event (Goat Vetting (race pace)) 26:54 [4]3.8 km (7:05 / km) | |
| 8:00am - these are the summed times and distance for those legs I ran in order and at race pace. (I'm not at liberty to divulge which legs or what part of course) Although leaf cover is fully out, 80% of Billygoat legs are still in very fast open forest with only occasional vegetation difficulties.
My official vetters estimate of winning time is around 100-105 minutes for the likes of Waddington, Mahr, Hawkins, Molnar and anyone who can actually stay with them over the course of 15-16km.... | ||
Friday May 18 | ||
| Note | |
| HRr = 46 | ||
| Gym (Treadmill Mix) 50:00 [4]10.46 km (4:47 / km) | |
| 7:45am - Run a longer mix of treadmill as follows:
all rest/recovery @ 5min/km{} 1600m warmup @ 5min/km, 1% incline, (120bpm) 4x400m intervals @ 3.55 min/km, 1% incline, 400m recovery 800m recovery 2x200m hills @ 7.45min/km, 15% incline (145 bpm max) 800m recovery 2x400m ludicrous speed intervals @ 3.1 min/km, -2% incline, 400m recovery 1600m cooldown Will likely beat on the Billygoat again tomorrow AM... | ||
Wednesday May 16 | ||
| Note | |
| HRr = 46 | ||
Tuesday May 15 | ||
| Gym (Treadmill Intervals) 35:30 [4]8.05 km (4:25 / km) | |
| 6:30am - 10min warmup @ 5min/km, 4x800m intervals @ 3.73min/km, 400m recovery @ 5min/km, 1600m cooldown @ 5min/km. Want to improve my 'recovery' speed so will try to do intervals without dropping the recovery speed below 5min.km. Recovery typically around 120bpm, intervals peaking in the mid 140's.
Right outside shin a bit sore this AM before running, feels fine after. May try to do a long Nipmuck run tomorrow instead of Gym. | ||
| Note | |
| HRr = 54bpm (seems high, but I feel good so will run anyway) | ||
Monday May 14 | ||
| Gym (Treadmill) 15:00 [3]3.5 km (4:17 / km) | |
| 6:30am - Easy run to stay loose. Warmed up slowly to 150bpm, held that for 5 minutes then slowed back down... All for today... | ||
Sunday May 13 | ||
| Orienteering - Event (US Champs Red X2) 1:10:28 [5]7.24 km (9:44 / km) | |
| 9:31am - Sunny, cool - a much better day for racing than yesterday. Since yesterday was a completely useless run and there was no way to make up 40 minutes, my goal today was to run clean. Doug Gosling, who finished first M35 on Saturday was starting 3 minutes after me on Sunday, so I vowed to get back to the finish before him.... And I did... Despite a 5 minute error on #4, I ran the rest of the course reasonably clean and quite strong the whole way. Doug caught me about halfway through, and tailed me for a few controls, but on the long leg between 10 & 11 I went straight (and hard) while he went wide via trail.. Passed Jim Baker on this leg. I managed to finish almost two minutes in front of Doug G. I also ran most of the second half of the race head to head with Andreas R. although we often took different routes, we would see each other at least once on each leg, usually near the flag, often with me hitting it cleanly and he correcting, punching behind me and taking off faster on the exit... Leg by leg comments later... | ||
| Road / Trail Mix (warmup) 10:00 [2]1.5 km (6:40 / km) | |
| 9:00 am - warmups on Mannsville Rd. | ||
Red X - Splits | ||
Saturday May 12 | ||
| Event: US Champs and Team Trials | ||
| Orienteering - Event (US Champs Red X1) 1:40:28 [3]8 km (12:34 / km) | |
| 11:21am - Raining steadily... This one was over before it began. Glasses become useless and I become functionally blind in the woods. Fell repeatedly whenever I tried to actually 'run' in the terrain and when I made a parallell error on #8, I could not see enough terrain to realize my mistake quickly. Really sucked.... 'nuf said..... | ||
| Road / Trail Mix (warmup) 10:00 [2]1.5 km (6:40 / km) | |
| 11:00am - warmup (or is that try to stay warm?) in the rain prior to US Champs day 1 event. | ||
Friday May 11 | ||
| Orienteering - Event (model event) 15:00 [1]1.5 km (10:00 / km) | |
| wandered around on the 'tiny' piece of map they allowed us for the model event. Good thing I did not try to 'run' the event as I would have run the 'course' in about 2 minutes. Map snippet showed some essential features, but not really enough woods to get a good feel for it prior to the event. | ||
Thursday May 10 | ||
| Note | |
| Rest yesterday & today. Quad soreness from 7-sisters is gone. Will do model event tomorrow... | ||
Tuesday May 8 | ||
| Note | |
| HRr = 51 | ||
| Gym (Treadmill) 30:00 [3]5.85 km (5:08 / km) | |
| 6:30am - 'Easy' run today, perhaps take Wed/Thur off completely. Quads still a little sore from 7-sisters. Ran at 130bpm for 15 minutes while reading '97 US Champs Red X2 map, then cranked it up for 5 minutes, running the last 90 seconds at 173-174bpm - trying to push it to 175 but it just wouldn't go. Wind it down and run 10 minutes at sub-130bpm.... | ||
Monday May 7 | ||
| Note | |
| HRr = 50 | ||
| Gym (Treadmill) 20:00 [3]3.2 km (6:15 / km) | |
| 6:45am - Ran an easy, short session on treadmill. Set at 6mph (6.2 min/km), increasing incline 1% per minute until 15min. Then dropped back to cool down..... | ||
Sunday May 6 | ||
| Trail Run - Tempo (warmup) 10:00 [2]1.5 km (6:40 / km) | |
| 8:35am - warmup on trails behind the Notch visitor center. | ||
| Note | |
| HRr = 47 | ||
| Trail Run - Tempo (7-Sisters) 2:30:51 [5]19.3 km (7:49 / km) | |
| 9:00am - sunny, cool - Ran 7-Sisters trail race with a goal of breaking 2:30, but not going so hard as to wear me down too much for next weekend. Intended splits:
Summit House (50min, 52:15 actual) Turnaround (70min ,1:08 actual) Summit House Return (1:30, 1:29:45 actual) Took a couple headers on downhill to turnaround, one a full head over heels barrel roll, landed on feet and kept going (later found left shin scraped and bleeding from shoe to knee). After two serious dumps, I decided to ease off to avoid any serious crashes on the return. Peter G. about 10 minutes ahead, Joe B caught me on the final descent and beat me by probably 45-50 seconds - did not stick around to see results. Good run altogether... | ||
Saturday May 5 | ||
| Note | |
| HRrest = 48 | ||
| Trail Run - Tempo (Sampler) 31:39 [3]5.6 km (5:39 / km) | |
| 8:00am - cooler, partly sunny. Not many people at forest this AM - must be laying low for 7-Sisters tomorrow. Ran Sampler loop w/ Deb Scheiffer - felt good on sandpit and Woodchuck hills. Likely run 7-Sisters myself tomorrow, then ease back and taper for next weekend. | ||
Friday May 4 | ||
| Gym (Treadmill) 27:05 [3]4.8 km (5:39 / km) | |
| 7am - Ran treadmill at easy pace (5.5min/km), then gradually increased grade until Lactic Acid started to build (14%). HRmax = 165. Then dropped back to level until HR=120, then wide open (-5%, 3.1min/km) until HRmax = 170 (94%), then cooldown.... soreness in calves pretty much gone. | ||
Thursday May 3 | ||
| Gym (Treadmill) 40:24 [3]7.75 km (5:13 / km) | |
| 11:45am - Ran a longer, but easy treadmill session. Took '97 US Champs Red X-1 (Combat Village) map to read on treadmill. Set for 5min/km pace, adjusted slope to terrain (approx) and increased speed on trail run or open woods fast runs, slowed down for green. Not estimating map distance/time too well, wound up visualizing/running course in around 30 minutes at average 5min pace - should have been about 40. Ran two slightly uphill sprints until HRmax hit 170, then eased back and slowed down for the last 5 minutes. | ||
Wednesday May 2 | ||
| Gym (Treadmill) 20:42 [3]4 km (5:10 / km) | |
| 6:10am - ran mostly a flat 5min/km easy - ended w/ a 1min 15% hill @ 6min/km then right into a 90 sec downhill sprint (-5%, 3.1min/km), then cool off until HR back to 110. HRmax = 143 on hill, 155 on sprint, mostly 128-130 for easy portion of run. | ||
Tuesday May 1 | ||
| Gym (Treadmill) 28:30 [4]6.5 km (4:23 / km) | |
| 6:10am -
warmup 3x400m @ 2%, 3.7 min/km, recover 400m (145 HRmax) 1x400m @ 3%, 3.4 min/km, recover 400m (154 HRmax) 1x400m @ -5%, 3.1 min/km - downhill sprint (142 HRmax) cooldown | ||
| Note | |
| HRrest = 52 | ||
| Road / Trail Mix (Shenipsit Lk Rd to Lake) 25:12 [4]5.5 km (4:35 / km) | |
| 9:00pm - Nice evening, moon out, perfect temperature - 60ish. Ran dirt road out to lake and back. Tried to run evenly paced all the way. Just about even splits - 12:32 out, 12:40 back. | ||
| Road / Trail Mix (Cooldown) 5:30 [2]0.85 km (6:28 / km) | |
| 9:25pm - jogged from Grahaber back to house at a slow pace. | ||