Thursday Jun 30 |
 | Running (road) 1:21:20 [2] 9.6 mi (8:28 / mi) +200m 4:57 / km | |
| ahr:143 slept:6.0 weight:161lbs shoes: Adidas Resp Tr X red |
| another post-work/dinner/beer run, this time starting around 11:20pm. hard to keep the HR up when my body thinks it's sleep time. no, I don't prefer this, but for the last two days the only alternative was to skip the run.
glad to be planning runs by time these days, a benefit there is when I'm feeling relatively slow, I end up doing less than the planned mileage or when I'm feeling faster, more than planned. "mile-cost averaging?" |
Wednesday Jun 29 |
| Running 55:51 [2] 6.5 mi (8:34 / mi) +200m 4:52 / km | |
| ahr:140 slept:6.5 weight:160lbs shoes: Adidas Resp Tr X red |
| late-night run towards harvard (bowers rd). almost skipped this one, since I got stuck late at work, and my heel was hurting off and on. felt ok running, except for some stomach cramps from the pizza and beer I had less than two hours before at work. |
Tuesday Jun 28 |
| Running warm up/down 37:00 [2] 4.6 mi (8:02 / mi) +70m 4:46 / km | |
| slept:7.0 weight:160.5lbs shoes: Adidas Resp Tr X red |
| to/from lexington track. felt nice to get caught in a downpour on the way back. |
| Running intervals (track) 23:44 [4] 6.4 km (3:42 / km) | |
| ahr:170 shoes: Adidas Resp Tr X red |
| 4x1600m, 70s rest. hot and humid, so I took it a little easy. they're setting up some kind of carnival (with rides and stuff) on the fields next to the track.
5:56, 5:56, 5:57, 5:55 |
Monday Jun 27 |
| Running (road) 40:11 [2] 5.25 mi (7:38 / mi) +10m 4:44 / km | |
| ahr:152 weight:162lbs shoes: puma h street |
| from home down to cumberland farms and back. tormented by deerflies for the first 10 minutes, and then I either killed them, or they smelled something better. |
Sunday Jun 26 |
| Orienteering 1:53:00 [3] 10.0 mi (11:17 / mi) +400m 6:15 / km | |
| shoes: VJ Integrator, no spikes |
| trail and terrain running on the 1:15 surebridge map. pretty nice in most areas. I didn't do a lot of fine navigation, since I was mostly in the mood for a terrain run. it was pretty hot, especially in the open upper areas. drank like 2/3 of a gallon water jug afterwards. |
Saturday Jun 25 |
| Running 1:03:20 [3] 8.35 mi (7:35 / mi) +50m 4:38 / km | |
| slept:7.0 shoes: Adidas Resp Tr X red |
| mostly on the rock creek trail from bethesda. not so hot out in the morning, but it's supposed to be 100 later today. the trail is paved, but I was able to stay on the grass or dirt for most of the way, which was nice. saw peggy and nadim (a few minutes apart) going the other way. |
Friday Jun 24 |
| Running (trail) 50:40 [3] 6.76 mi (7:29 / mi) +40m 4:34 / km | |
| slept:6.5 shoes: puma h street |
| in minuteman park on the battle road trail from the "paul revere capture site" down to the west end and back. it was somewhat interesting to think about the history of the places around there. wore the pumas without socks, which turned out to be really comfortable, even for my left heel, which has been bugging me a bit this week. |
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| C • 1 |
Thursday Jun 23 |
| Running 1:18:40 [2] 9.83 mi (7:59 / mi) +300m 4:33 / km | |
| ahr:149 slept:6.5 shoes: Adidas Resp Tr X red |
| decided I need a semi-long run in the middle of the week in addition to the weekend long one. I think I'm also going to need an easy week soon. |
Wednesday Jun 22 |
| Running 55:15 [2] 7.0 mi (7:53 / mi) +100m 4:42 / km | |
| ahr:149 slept:7.0 shoes: NB 906 |
| left heel was a little sore at the beginning, and my stomach was making gurgling noises and cramping the whole time. so no, it wasn't especially fun. |
| Note | |
| |
| I'll be driving back to boston from DC on sunday (after leaving alex in DC), and I was planning to stop for some training somewhere in harriman. anyone interested? |
Tuesday Jun 21 |
| Running 37:00 [2] 4.6 mi (8:02 / mi) +80m 4:45 / km | |
| ahr:150 rhr:42 slept:6.5 shoes: NB 906 |
| to/from the lexington track. |
| Running tempo 23:28 [4] 6.4 km (3:40 / km) | |
| ahr:173 max:177 shoes: puma h street |
| 4 "mile" tempo. the heat made it unpleasant, but not as bad as I was afraid it would be. target was 23:32 (5:53s)
1600s (ahr)
5:50 (164)
5:55 (173)
5:54 (174)
5:49 (175) |
| Running warm up/down (strides) 1:10 [4] 0.25 mi (4:40 / mi) | |
| shoes: puma h street |
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Monday Jun 20 |
| Note | |
| slept:6.5 weight:161lbs (rest day) |
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Sunday Jun 19 |
| Running long (trail) 1:40:00 [2] * 12.24 mi (8:10 / mi) +500m 4:30 / km | |
| ahr:146 slept:5.5 weight:161.5lbs shoes: NB 906 |
| running on fire roads and trails at leominster state forest (across from crow hill). took a map from the trailhead, which wasn't very good. the fire roads were pretty nice though. |
Saturday Jun 18 |
| Running 1:03:27 [2] 8.0 mi (7:56 / mi) +250m 4:30 / km | |
| ahr:146 shoes: Adidas Resp Tr X red |
| at bowers springs. |
Friday Jun 17 |
| Running (road) 44:12 [2] 6.0 mi (7:22 / mi) +150m 4:15 / km | |
| ahr:153 shoes: Adidas Resp Tr X red |
| at lunch with mark |
Thursday Jun 16 |
| Running 1:08:23 [3] 8.82 mi (7:45 / mi) | |
| shoes: Adidas Resp Tr X red |
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| |
| C • 1 orienteering in the last month? 2 |
Wednesday Jun 15 |
| Running (trail) 47:03 [2] 6.0 mi (7:49 / mi) +30m 4:48 / km | |
| shoes: Adidas Resp Tr X red |
| some trails in acton on the way home. parked at wheeler lane and did pretty much all the yellow trails. pretty nice except for the very last part which was rocky/swampy. well marked too. some parts of the forest might be nice for terrain running, although there aren't many interesting contours. weather back to 50F! |
Tuesday Jun 14 |
| Running 54:45 [2] 6.92 mi (7:54 / mi) | |
| ahr:147 shoes: Adidas Resp Tr X red |
| morning run from work. |
| Running 24:55 [2] 3.25 mi (7:40 / mi) | |
| ahr:149 shoes: puma h street |
| |
Sunday Jun 12 |
| Running long 1:29:35 [2] 11.56 mi (7:45 / mi) +400m 4:21 / km | |
| ahr:149 slept:7.0 shoes: NB 906 |
| early run at wachussett res. picked like 15 ticks off my shoes and socks afterwards. only one was actively sucking blood... |
Saturday Jun 11 |
| Running (trail) 1:05:00 [2] 8.2 mi (7:56 / mi) +100m 4:45 / km | |
| ahr:153 rhr:40 weight:161lbs shoes: Adidas Resp Tr X red |
| running on the southwest side of wachusset reservior. mostly lots of dead-end fire roads. by 10am when I finished, it was 85F in the shade and humid. |
Friday Jun 10 |
| Running (trail) 54:00 [3] 7.0 mi (7:43 / mi) +150m 4:30 / km | |
| ahr:158 shoes: Adidas Resp Tr X red |
| evening run to bowers. humid. |
Thursday Jun 9 |
| Running (road/trail) 52:39 [3] 7.18 mi (7:19 / mi) +75m 4:25 / km | |
| weight:161.5lbs shoes: Adidas Resp Tr X red |
| my calves got pretty sore last night. obviously that was from the race, not yesterday's run. for some reason I felt like running faster today. it was pretty humid though. |
Wednesday Jun 8 |
| Running (road/trail) 58:20 [2] 7.35 mi (7:56 / mi) +100m 4:44 / km | |
| ahr:150 slept:5.5 weight:160lbs shoes: Adidas Resp Tr X red |
| the weather was hot again, but surprizingly, it didn't feel too bad. took the running easy. |
Tuesday Jun 7 |
| Note | |
| |
| Boston corporate challenge - 3.5mi road |
| Running warm up/down 28:00 [2] 3.5 mi (7:59 / mi) | |
| weight:166lbs shoes: Adidas Resp Tr X red |
| |
| Running race (road) 19:23 [5] 3.5 mi (5:31 / mi) vdot: 59.8 | |
| ahr:180 shoes: Nike Zoom Waffle |
| from boston common, down comm ave to kenmore and back. it was like almost 90F and dry most of the day, but cooled down to around 80 for the race. crowded at the start, so I thrashed a little there. the goal was to try for 5:30s, but I probably backed off the second mile because I was feeling the heat.
mile, ahr:
5:26, 173
5:59, 181
5:18, 182
2:39, 185
oh yeah, and the corporate challenge is like the most ghetto race ever. they don't even record times after the first few people. you're supposed to remember yourself, and your team captain enters them on the website the next day. |
Sunday Jun 5 |
| Running 1:07:31 [2] 8.18 mi (8:15 / mi) +150m 4:51 / km | |
| ahr:153 slept:8.5 weight:161.5lbs shoes: NB 906 |
| |
| Running (strides) 1:00 [3] 0.18 mi (5:33 / mi) | |
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Saturday Jun 4 |
| Running (trail) 1:18:16 [2] 9.3 mi (8:25 / mi) | |
| ahr:152 slept:7.5 weight:164lbs shoes: NB 906 |
| knee felt the same, maybe a little worse, until I stopped to stretch after 20 minutes. that helped a lot, so I stopped about every 20 minutes. also, it was like 80F (cooler in the forest at least), so I carried a bike water bottle, which worked out pretty well, except that by the end the water was warm. |
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| C • 1 |
Friday Jun 3 |
| Running (trail) 58:23 [2] 7.0 mi (8:20 / mi) +150m 4:52 / km | |
| ahr:152 weight:162lbs shoes: NB 906 |
| to bowers springs, around, and back. nice and cool. during today's and yesterday's run I had occasional pain across my right knee when that foot is landing. not very much, maybe 5 steps total. my quad isn't especially tight (my usual problem), so maybe I just need some stabilization exercises. anyway it's not serious at the moment. |
Thursday Jun 2 |
| Running (road/trail) 56:28 [3] 7.37 mi (7:40 / mi) +100m 4:34 / km | |
| slept:8.0 weight:162lbs shoes: Adidas Resp Tr X red |
| felt slow today, not sure whether that was mostly because of yesterday, or the fact that it was 75F. |
Wednesday Jun 1 |
| Running warm up/down 22:00 [3] 2.9 mi (7:35 / mi) | |
| weight:162.5lbs shoes: Adidas Resp Tr X red |
| |
| Running tempo (track) 18:01 [4] 5 km (3:36 / km) | |
| ahr:171 max:176 shoes: Nike Zoom Waffle |
| tempo run with mark at lexington track. the last mile was a little erratic since we were dodging a huge swarm of kids running in all the lanes. I was aiming for 5:45 pace, which felt pretty good (easy).
86, 86, 87, 86 (5:45)
87, 86, 87, 87 (5:48, 11:33)
85, 88, 85, 88, (5:45, 17:18)
43 |
