Training Archive: cmorseIn the 7 days ending 2005-11-26:
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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 | ||