Sunday Jul 31 |
 | Running (trail) 1:55:00 [2] 14.25 mi (8:04 / mi) +330m 4:41 / km | |
| ahr:140 slept:7.0 weight:162lbs shoes: Adidas Resp Tr X red |
| running at wachusett reservior, and including a little at the beginning of the central mass rail trail. adding more there could make quite a long run. it was raining most of the time, and I felt pretty good. many FDFs killed, though not as many as yesterday. had to add-on a few minutes on the road at the end, I got back faster than expected. |
Saturday Jul 30 |
| Orienteering 2:04:20 [2] **** 14.7 km (8:27 / km) +350m 7:33 / km | |
| ahr:151 spiked:29/33c slept:6.5 weight:163lbs shoes: VJ Integrator, no spikes |
| distance by gps. around the outskirts of pawtuckaway, through some controls from the attackpoint cup a while ago. stayed away from the areas where I guess the sprints will be. this is a great map for orienteering, but I'm not sure how good it is for sprinting. I think the terrain will keep the speeds down. |
Friday Jul 29 |
| Running 58:27 [2] 8.0 mi (7:17 / mi) +70m 4:25 / km | |
| ahr:150 slept:6.5 shoes: NB 008 |
| maybe it's just the cooler weather, but I've felt surprisingly good/fresh the last 2 days. must be time to induce another injury. since brendan was doing it, was curious about my cadence. I checked a few times throughout the run, and I always got 90 paces or 180 steps/min, +/- 2. |
Thursday Jul 28 |
| Running 58:56 [2] 8.0 mi (7:22 / mi) | |
| ahr:146 slept:6.0 weight:163lbs shoes: Adidas Resp Tr X red |
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Wednesday Jul 27 |
| Running long 1:30:23 [2] 11.65 mi (7:45 / mi) +120m 4:40 / km | |
| ahr:147 max:166 slept:7.0 shoes: Adidas Resp Tr X red |
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Tuesday Jul 26 |
| Running 1:03:11 [2] 8.0 mi (7:53 / mi) +70m 4:47 / km | |
| ahr:149 slept:7.0 weight:161.5lbs shoes: NB 008 |
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Sunday Jul 24 |
| Running long (trail) 2:01:50 [2] 14.45 mi (8:25 / mi) +500m 4:44 / km | |
| ahr:140 slept:7.0 weight:162lbs shoes: Adidas Resp Tr X red |
| I had intended to go to a map again today, but I didn't have time to drive anywhere that I would have liked to run. took an easy-paced trail run at wachusset reservior instead. they actually mowed a lot of the fire roads, so it was pretty nice to run in the middle between the tire tracks. it had been growing up a little too much previously. these roads are rarely used, so the ground is pretty soft as-is. wore a 1.4L waistbelt-only camelbak that I scored for $20 at campmor a few weeks ago. (also wore it last weekend, and once before that) it's a little bouncy, but not too bad. despite drinking the whole thing, and eating some donuts afterwards, I still lost about 4-5lbs on the run. I also have a 3L water pack, but I'm not sure I really want to drink that much on a run...maybe better to end slightly dehydrated but without cramps. achilles felt fine. |
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| C • 4 |
Saturday Jul 23 |
| Orienteering 1:30:48 [2] **** 11 km (8:15 / km) +400m 6:59 / km | |
| ahr:149 spiked:25/30c slept:7.0 weight:163lbs shoes: VJ Integrator, no spikes |
| running on a contours+rocks only map of baldwin hill, visiting all the control sites from the tgif a-meet a while ago. nice day, few bugs. |
Friday Jul 22 |
| Running 1:00:11 [2] 8.0 mi (7:30 / mi) +70m 4:33 / km | |
| ahr:146 slept:7.0 shoes: Adidas Resp Tr X red |
| I thought it was these shoes aggrivating my achilles, but in retrospect, I haven't worn them for 2 weeks. felt pretty good on the second half of the run. |
Thursday Jul 21 |
| Running 1:01:24 [2] 8.0 mi (7:40 / mi) +70m 4:39 / km | |
| ahr:143 slept:7.0 shoes: NB 906 |
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Wednesday Jul 20 |
| Running long 1:27:22 [2] 11.0 mi (7:56 / mi) +70m 4:50 / km | |
| slept:5.5 shoes: NB 906 |
| easy morning run from work on the minuteman trail. achilles felt slightly better, I think the problem is from my other pair of shoes. |
Tuesday Jul 19 |
| Running 1:00:48 [2] 7.1 mi (8:33 / mi) +50m 5:12 / km | |
| slept:6.5 weight:162lbs shoes: NB 906 |
| a morning run from work. started at sleepy-morning-9-minute-pace which felt nice and easy, and more like 8 on the way back. some occasional twinges in my left achilles, and my knee is still a little bruised/stiff from where I whacked it sunday, but not too bad. |
Sunday Jul 17 |
| Orienteering 1:59:00 [3] *** 13.22 km (9:00 / km) +400m 7:49 / km | |
| ahr:157 rhr:46 slept:7.0 weight:161lbs shoes: VJ Integrator, no spikes |
| running around on the baldwin hill and beech hill maps. terrain was pretty good, lots more ferns than in the spring. oddly, like last time, there was a train going by at the exact moment I got to the tracks. surprizingly good during the run, considering I felt tired most of the day beforehand. the bugs weren't too bad until it started to get darker, then they were really hungry. whacked my knee on the end of a branch that was sticking up from the ground...a little swollen now but it should be ok. |
Saturday Jul 16 |
| Running (grass) 1:02:28 [2] 8.11 mi (7:41 / mi) | |
| slept:6.0 weight:161lbs shoes: puma h street |
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Friday Jul 15 |
| Running 59:13 [3] 8.0 mi (7:24 / mi) +75m 4:28 / km | |
| slept:7.0 shoes: NB 906 |
| at lunch with mark. hot and a bit humid. |
Thursday Jul 14 |
| Running 57:37 [2] 7.36 mi (7:49 / mi) +100m 4:40 / km | |
| slept:6.0 weight:160lbs shoes: NB 906 |
| at lunch. throat feels better today, I guess that's over. |
Wednesday Jul 13 |
| Running (road) 54:19 [3] 7.24 mi (7:30 / mi) +50m 4:34 / km | |
| slept:5.0 weight:161lbs (sick) shoes: NB 906 |
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Tuesday Jul 12 |
| Running (grass) 50:00 [3] 6.7 mi (7:27 / mi) +30m 4:34 / km | |
| slept:7.0 weight:161lbs (sick) shoes: puma h street |
| running a loop (see satellite view) on the local high school fields which is apparently .8 miles. I could probably stretch it to be exactly 1 without too much trouble. includes some strides at the end. felt ok while running, but my throat feels gross again afterwards. |
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| C • Change the cent... 2 |
Monday Jul 11 |
| Note | |
| (sick) |
| today is my regular scheduled rest day. I thought about running anyway since I just had a week off, but my throat was feeling like I might be sick. |
Sunday Jul 10 |
| Running (trail/road) 1:06:00 [3] 8.25 mi (7:59 / mi) +150m 4:42 / km | |
| slept:9.0 shoes: Adidas Resp Tr X red |
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Saturday Jul 9 |
| Running (trail) 1:04:08 [2] 8.37 mi (7:40 / mi) +50m 4:40 / km | |
| slept:7.5 weight:160lbs shoes: Adidas Resp Tr X red |
| running on the minuteman bike trail in concord. I started in the middle and ran out and back in both directions. there was also apparently a 3-day cancer walk going on, which made the path very busy. since I started off going the opposite way as the posse, I actually passed most people 3 times (twice in the same direction), leading them to ask stuff like "is this a loop?" heel felt fine...still giving it the aleve/ice/stretch/golf ball treatment, oh yeah, and sleeping with socks. |
Friday Jul 8 |
| Note | |
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| it was raining hard all day, and I'm "recovering"... you know how that goes. no fallout from yesterdays run (except for mosquito bites), which is a good sign. |
Thursday Jul 7 |
| Running (grass) 35:00 [2] 4.57 mi (7:40 / mi) | |
| slept:7.0 (injured) shoes: Adidas Resp Tr X red |
| grass loops on some soccer fields in bolton...loops were just over 3 mins long (3:10-3:15). slept with socks on last night, and my heel felt better today, but then I also started taking aleve yesterday. |
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| C • 3 |
Tuesday Jul 5 |
| Note | |
| (injured) (rest day) |
| I'm guessing my right-heel soreness is a new case of plantar facia tendonitis. besides being on the other foot, this time it's only under the heel, not the arch. anyway, I'm stretching and icing. I had already planned for this to be an easy week, so hopefully that will take care of it.
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Monday Jul 4 |
| Note | |
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| Harvard road race? - 5 miles |
| Running warm up/down 25:00 [2] 2.78 mi (8:59 / mi) | |
| (injured) shoes: Adidas Resp Tr X red |
| bottom of my right heel started hurting yesterday, not sure from what. it was after walking around with alex on 9000 different errands. |
| Running race (road) 29:18 [4] 5.0 mi (5:50 / mi) +126m 3:23 / km | |
| ahr:170 max:177 slept:7.5 weight:158lbs shoes: Adidas Resp Tr X red |
| "the great harvard road race." nice day, small field. there was quite a steep hill for parts of the 3rd and 4th mile. I was taking it a little easy before that, since I had only run up there once before, and wasn't sure how much energy it would take. went up the hill "comfortably hard." the group I was with before was obviously suffering more, and I left them like 20-30m behind at the top of the hill. picked it up a little on the last mile to hold them off. ended up 5th of 200-300 with big gaps to 4th or 6th, top guy was 26-something. nice course, except the downhill at the end was a little steep.
miles (ahr)
5:42 (162)
5:56 (171)
6:18 (173)
6:11 (173)
5:11 (173) |
Sunday Jul 3 |
| Running (trail) 58:18 [2] 7.0 mi (8:20 / mi) +200m 4:45 / km | |
| ahr:143 slept:4.0 weight:159lbs shoes: Adidas Resp Tr X red |
| one relaxed vaughn hill-bowers loop, with some strides at the end. |
Saturday Jul 2 |
| Running long (trail) 1:40:00 [2] 11.0 mi (9:05 / mi) +440m 5:01 / km | |
| ahr:152 slept:6.0 shoes: Adidas Resp Tr X red |
| stopped at lake welch to for a trail run on the jackie jones mtn map on the way down to bethesda to pick up alex. seems like I was trespassing in the letchworth valley water supply area for a while, also the nicest part of the trail. ran out of trail there, so I added on by running some more the grass shoulder of lake welch drive. cool dry weather at 9am, but still plenty of FDFs. slower then their mass relatives, but hungrier (biting). 20+ kills. the beach was mobbed by locals who were having quite a fiesta there, but I managed a quick swim to clean off afterwards. after getting to dc, we drove back to boston the same day.
I did sign up for the race monday, but I'm planning to take it as a tempo. ran longer today so that could have a shorter run sunday. |
Friday Jul 1 |
| Running (trail) 54:20 [2] 6.9 mi (7:53 / mi) +200m 4:29 / km | |
| ahr:152 slept:6.0 weight:160lbs shoes: Adidas Resp Tr X red |
| one bowers loop. ambushed by FDFs. |