Friday Mar 31 |
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| Event: Flying Pig X (OCIN)
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 | Trail Run - Long / Easy warm up/down (b4 middle) 20:00 [2] | |
| shoes: Jalas Champion |
| trails and in woods - lots of water, but rain let up just before start |
| Orienteering - Event race (Pig Middle) 41:58 [3]*** 4.4 km (9:32 / km) +180m 7:55 / km | |
| spiked:6/13c shoes: Jalas Champion |
| Rain stopped, felt strong and clean early, ok on muddy hills. Slipped on wet bridge approaching #6 (of all places), slamming my head on bridge deck and snapping my glasses. Got up quickly, glasses into back pocket, but made some errors due to not being to see terrain in latter part of race, but only one major boom on #11 costing a good 3+ minutes. |
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Red Middle Distance - Splits |
Wednesday Mar 29 |
| Trail Run - Long / Easy (middle of nowhere) 25:00 [2]* 2.5 mi (10:00 / mi) | |
| shoes: Adidas Response Trail XI |
| travelling W on I-80, sign indicated highest point east of Mississippi River (probably E of Laramie), pulled off exit, found convenient state park with trail map and went for an easy run to stretch legs. Pretty boring, but just what I wanted, nothing too taxing |
Tuesday Mar 28 |
| Stairs 4:00 [3]+120m | |
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| 4x stairs. Spent a lot of time in the office getting ready to leave for Ohio in the AM. Not much back and forth between facilities.. |
| Trail Run - Long / Easy (Happy Feet) 45:00 [1] | |
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| running club, field & trails |
Monday Mar 27 |
| Stairs (BSP) 3:00 [3]+90m | |
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| 3 brisk climbs of the BSP stairwell (non-sequential) - 2 steps at a time, HR definitely pumping by the top. Not so much concerned with counting the time towards 'training', but want to keep a tally on total climbing I do at work. Kind of like Wil's stepper - a little here, a little there... |
| Trail Run - Tempo hills (Crandalls - new loop) 26:05 [3]5 km (5:13 / km) +200m 4:21 / km | |
| ahr:144 max:164 shoes: Adidas Response Trail XI |
| modified the normal loop - distance about the same but some extra gratuitous climb by routing the first part over a series of rolling hills instead of around the ballfields. Good effort - first time this year I haven't walked some portion of the big hill - probably due to having specific motivation to slog out those hills.... |
Sunday Mar 26 |
| Note | |
| rhr:44 slept:8.5 weight:170lbs |
| Well, its official, I'm in.... Not sure exactly why, but felt it was just one of those things I should do at least once in my life. In 11 weeks I'll drag my sorry ass up the Mt Washington Auto Road - 7.6 miles, but only one hill.... I always liked the t-shirt, now I'll earn one for myself.
Time to add some hillwork I suppose - probably do 7-Sisters in May (and perhaps train on it too), maybe weekly Soapstone Assault repeats and I guess I'll start using the stairs to get to the BSP facility....
note to self - plaza to 6th floor = 30m, MWRR 1417m, 48 reps of stairs |
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| C • Can you get access to a treadm... 4 |
Saturday Mar 25 |
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| Event: WCOC Tarrywile Meet
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| Trail Run - Tempo tempo (Sampler) 28:40 [4]6.1 km (4:42 / km) +100m 4:21 / km | |
| ahr:141 max:188 shoes: Adidas Response Trail XI |
| went to forest early for a solo sampler, easy for first 7 minutes, then felt good and cranked up the pace, I think a PR... pretty hard effort even though average HR not that high, but my meds tend to depress AM HR by about 10-12 beats. Plus the easy first mile brings the average down too... |
| Trail Run - Long / Easy (Sampler > Moonlight) 1:02:33 [2]11.25 km (5:34 / km) +200m 5:06 / km | |
| ahr:136 shoes: Adidas Response Trail XI |
| after the usual pre-run kibbutzing, went out for an easier sampler extending it with a modified moonlight course. Kevin, Bruce & two new runners - Ben & Dave? Hopefully they will become regulars...... |
Thursday Mar 23 |
| Trail Run - Tempo hills (Crandalls) 23:13 [3]5 km (4:39 / km) +160m 4:00 / km | |
| ahr:144 max:184 rhr:44 slept:6.0 weight:168lbs shoes: Adidas Response Trail XI |
| Brisk loop @ Crandalls on a gorgeous afternoon. Pushed hard on hill, topped out 30-40s faster than last week, but still managed to run 16s slower overall - just not enough in the legs at the end.
So while sprinting across parking lot at end I stripped off wind breaker, punched a split on the watch and kept going for.... |
| Trail Run - Tempo (Crandalls) 13:05 [3]2.5 km (5:14 / km) +30m 4:56 / km | |
| ahr:141 shoes: Adidas Response Trail XI |
| some additional mileage on the lower part. Out dirt road, in to beach area, repeat pine grove, then red/blue/yellow trail combination back behind Crandalls 2 ballfield and finishing off the hill there. A bit slower pace than 1st 5km, but still a tempo effort |
Tuesday Mar 21 |
| Terrain (no map) hills (Crandalls) 53:16 [3] | |
| ahr:133 max:172 rhr:43 slept:7.0 weight:167lbs |
| Nice day and more time today so opted do do a bunch fartlek terrain running at easy/moderate pace. Frequent direction changes, pushed hard up small hills, then eased off over the top - randomly running knoll to knoll - felt really nice in open woods, but felt slow when footing was marginal - probably just a lack of confidence to run harder in crappy stuff.
Off to first spring session of Jackson's Happy Feet running club at school - (1st & 2nd graders) |
| Trail Run - Long / Easy (Happy Feet) 30:00 [1] | |
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| Running club with 30 1st & 2nd graders - half easy trail run/hike, half laps of soccer field.
Like last fall, ran many of the laps backward, quads burning pretty good, feels like same muscles used for climbing, wonder if jogging backwards helps hill climbing ability? Hmmmm.... |
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| C • I don't see why it wouldn't he... 1 |
Sunday Mar 19 |
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| Event: Boston Area Training: Boojum
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| Orienteering - Training (Boojum Rock) 1:31:18 [3]**** 7.85 km (11:38 / km) | |
| ahr:138 25c |
| Boojum Training Event
no trails, white holes, line-o's, some controls w/ bags, others with invisible streamers. Frustrating at times, but good practice |
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Long - Splits |
Thursday Mar 16 |
| Trail Run - Long / Easy (Crandalls) 26:14 [3]5 km (5:15 / km) +160m 4:31 / km | |
| ahr:136 max:184 rhr:46 slept:8.0 weight:171lbs |
| mid-day run @ Crandalls on way home. No energy whatsoever - might have something to do with having had nothing to eat or drink since last night (went in early) |
| Walk (Bolton Notch) 40:00 [1] | |
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| Brisk walk while Hayden rode bike on rail trail, jogging on faster downhill sections |
Wednesday Mar 15 |
| Trail Run - Long / Easy (Crandalls) 27:21 [2]5 km (5:28 / km) +160m 4:43 / km | |
| ahr:128 max:190 rhr:46 slept:8.0 weight:170lbs shoes: Salomon XA Pro |
| easy run of the standard loop at sunrise. |
Monday Mar 13 |
| Trail Run - Tempo tempo (Crandalls) 22:58 [4]5 km (4:36 / km) +160m 3:58 / km | |
| ahr:148 max:178 rhr:45 slept:8.0 weight:168lbs shoes: Salomon XA Pro |
| pushed hard from the start, footing better today - mud firming up. A couple short walks on the hill |
| Walk (SLR) 45:00 [1] | |
| shoes: Salomon XA Pro |
| after school walk with boys |
Sunday Mar 12 |
| Orienteering - Training (Coups Sawmill) 29:06 [3]*** 4.25 km (6:51 / km) +90m 6:11 / km | |
| ahr:112 rhr:45 slept:8.0 weight:170lbs shoes: Adidas Response Trail XI |
| easy training @ coups - focused on running bearings, with emphasis running along hillsides |
| Trail Run - Long / Easy (Case / Birch Mtn) 1:00:13 [2]** 9.5 km (6:20 / km) +285m 5:31 / km | |
| ahr:123 shoes: Adidas Response Trail XI |
| orienteered to N end of Coups, then picked up Shenipsit Trail N to McMansion land on Birch Mtn Rd. Biker trail maps at trailhead so grabbed on and took different trail part of way back (Bl/Ye) - nice terrain but area NE of Case is steep w/ lots o' laurel - but everything Case S to Coups is gorgeous. |
| Orienteering - Training (Coups) 34:49 [2]*** 4.15 km (8:23 / km) +170m 6:58 / km | |
| ahr:116 shoes: Adidas Response Trail XI |
| Got back to Coups Sawmill Road and switched back to O training - same variety as before.
Was quite tired, but legs felt looser & more fluid in second hour - a very good morning in the woods |
Saturday Mar 11 |
| Walk (Great River Park) 1:00:00 [1] | |
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| Took Hayden bike riding along CT River in E Hartford - brisk walk w/ occasional jog to catch up. |
| Walk (SLR) 25:00 [1] | |
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| family walk delivering GS cookies |
Friday Mar 10 |
| Road Run tempo (SLR <> Hare) 21:18 [4]5 km (4:16 / km) | |
| ahr:153 slept:8.0 shoes: Salomon XA Pro |
| only had about 30 minutes free, so I broke down and ran roads - first time this year not counting jogging w/ Jackson at Aselton.
About as hard as I could force myself on pathetic training, about 10% slower than what I should be doing right now. |
| Walk (SLR) 35:00 [1] | |
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| afternoon walk w/ Hayden |
Wednesday Mar 8 |
| Trail Run - Long / Easy (Crandalls) 26:04 [3]5 km (5:13 / km) +160m 4:30 / km | |
| ahr:134 shoes: Adidas Response Trail XI |
| Easy run on regular loop. |
| Trail Run - Tempo (Crandalls) 26:24 [3]5 km (5:17 / km) +160m 4:33 / km | |
| ahr:144 shoes: Adidas Response Trail XI |
| Finished first easy loop then proceeded to immediately head out for a 'faster' second loop. HR 10 beats higher, certainly felt harder, though the hill hurt more second time around and wound up 20s slower... well that sucks. Perhaps I pushed too hard on hill and paid for it over the 2nd half.
Nice day out anyway. |
Tuesday Mar 7 |
| Trail Run - Tempo tempo (Gay City) 44:17 [3]*** 8.25 km (5:22 / km) +150m 4:55 / km | |
| ahr:149 max:177 weight:169lbs shoes: Salomon XA Pro |
| Over to Gay City - since I wanted to get a faster paced run in and the woods were still snowy I opted to trail run down to Blackledge. Went off trail for 5-6 minutes, but slippery conditions and hidden debris reduced pace to the point I bailed to trail just to get faster pace effort in. Legs felt fine, but general sluggish feeling - will work back to longer runs. |
Monday Mar 6 |
| Trail Run - Long / Easy (Crandalls) 25:52 [2]5 km (5:10 / km) +160m 4:28 / km | |
| ahr:142 rhr:46 slept:8.0 weight:168lbs shoes: Salomon XA Pro |
| 40ish, sunny - still lots snow & ice |
Sunday Mar 5 |
| Trail Run - Tempo tempo (Crandalls Lower) 19:58 [3]3.75 km (5:19 / km) | |
| ahr:145 max:160 shoes: Kumasi GTX |
| Run at Crandalls on way in to work. Trails still pretty icy & snow covered so decided not to go up the hill, but cut along the base for the short version. Slower time than last week, but working at a harder effort. Not much time in, but the body feels good, so hopefully will get back to more regular and longer runs soon. |
Thursday Mar 2 |
| Trail Run - Long / Easy (Crandalls Lower) 19:40 [2]4 km (4:55 / km) | |
| rhr:49 slept:8.0 weight:169lbs shoes: Salomon XA Pro |
| Finally, a chance to run (but not much).
A pre-dawn run at Crandalls on the way in to work. Just a short, easy run on the windy trails on the below the hill. Planned on using the headlamp, but when I got there decided it was becoming light enough to see. Nice to get out again, and everything felt loose after 2+ weeks off. If work keeps up like this, I may have to resort to pre-dawn runs as a regular thing - hard to run very fast though - lots of rocks to trip on.... |