Thursday Feb 28 |
 | Road Run (hill repeats) 54:27 [4] 7.0 mi (7:46 / mi) | |
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| 5 hill repeats on Amity. Splits: (3:32;3:27;3:26;3:29;3:25) |
Wednesday Feb 27 |
| Road Run 38:38 [2] 4.8 mi (8:02 / mi) | |
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| U Mass. Also strength workout: 8 stations, 3 sets per station, 8 or 10 reps per set. |
Tuesday Feb 26 |
| Track 19:21 [5] 3.0 mi (6:26 / mi) | |
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| Alternated faster and slower 400's, with the faster ones averaging 92 seconds and the slower ones averaging 102 seconds. With Bob. Felt good once I got into it. (Mystery why I bonked Sunday, since training is going well.) AHR 153; MHR 168 (probably a momentary blip; really 162) |
| Track 24:00 [1] 3.0 mi (7:59 / mi) | |
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| Warm-up; cool-down. |
Monday Feb 25 |
| machines 32:00 [2] | |
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| Bike, 12min; Row, 8min.; Stepper, 12min. Working the soreness out of my legs. |
Sunday Feb 24 |
| Road Run (road race) 1:11:41 [5] 10.0 mi (7:09 / mi) | |
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| DH Jones 10 miler in Amherst. Beautiful sunny day in the 40's. Thought I was in shape to run around 68 min., but from the outset I could tell I was going to have a tough day. Ran slow last three miles just to finish. 34:20 at 5 miles. Splits: 6:25;6:17;7:13;7:20;7:06;6:55;6:56;7:29;16:01. |
| Road Run 8:00 [1] 1.0 mi (7:59 / mi) | |
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| warm-up for race. |
Saturday Feb 23 |
| Trail/Road Run 42:00 [1] 5.0 mi (8:23 / mi) | |
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| Easy Jog |
Thursday Feb 21 |
| Road Run 48:40 [3] 6.0 mi (8:06 / mi) | |
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| From U Mass to puffers pond. Very tired after two hard days. |
Wednesday Feb 20 |
| Road Run 49:20 [4] 7.0 mi (7:03 / mi) | |
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| Ran miles 2-9 of the DH Jones ten miler as tune-up for Sunday. With Bob and Maddy, though when I pushed the pace they fell back. Some mud around the reservoir, but if it doesn't snow before Sunday, the course will be fast. I felt surprisingly good. AHR: 150; MHR: 161. |
| Road Run 12:00 [2] 1.5 mi (7:59 / mi) | |
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| Warm-up; cool-down. |
Tuesday Feb 19 |
| Track (intervals) 11:34 [5] 2.0 mi (5:47 / mi) | |
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| 4 x 800 x 400. All with Bob; some with Peter and Sydney. Splits (ahr): 2:51.9 (146); 2:53.9 (152); 2:53.4 (154); 2:54.7 (153). mhr: 160. Felt OK; a little less than all out. |
| Track 30:00 [2] 3.5 mi (8:34 / mi) | |
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| Warm-up; cool-down; in-between. |
Monday Feb 18 |
| Road Run 36:25 [1] 4.5 mi (8:06 / mi) | |
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| Smith College-Childs Park loop. Easy. Recovery day. |
Sunday Feb 17 |
| Road Run 1:57:00 [3] 15.0 mi (7:48 / mi) | |
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| Fun run in Montague - two loops - with Bob, Peter (for first half), and Maddy (for second half). Steady snowfall made for a cushioned ride. |
Saturday Feb 16 |
| Trail Run 1:09:36 [2] 6.5 mi (10:42 / mi) | |
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| Mt. Tom. Easy trailrunning with mapreading and some short O-excursions. Nice day (mid-50's); nice woods. |
Friday Feb 15 |
| machines (stepper) 24:00 [2] | |
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Thursday Feb 14 |
| Road Run 35:29 [4] 5.0 mi (7:06 / mi) | |
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| Old CTC 5 mile course. Felt like a hard effort: why so slow? |
Wednesday Feb 13 |
| Trail/Road Run 57:45 [2] 7.0 mi (8:15 / mi) | |
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| Mill River loop (cross at Clement St. bridge). Half trail, half road. Still sheets of ice on trail. |
Tuesday Feb 12 |
| Track (intervals) 18:02 [5] 3.0 mi (6:00 / mi) | |
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| 3x1600x800, with Sidney, and Peter pacing us for first, middle, and last 400 of first two miles (and looking surprisingly spry). Splits (ahr): 5:58.4 (154); 6:01.6 (160); 6:01.9 (160). mhr: 164.
Maxed out by the end. |
| Track 30:00 [2] 3.75 mi (7:59 / mi) | |
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| warm-up; cool-down; in-between. |
Monday Feb 11 |
| machines (stepper) 36:00 [2] | |
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Sunday Feb 10 |
| Road Run 1:44:14 [4] 13.5 mi (7:43 / mi) | |
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| Westhampton fun run with Maddy. Steady effort; some tough hills. AHR: 141; MHR: 157. |
Saturday Feb 9 |
| Trail/Road Run (mapreading) 42:00 [1] 4.75 mi (8:51 / mi) | |
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| Jog to and around Smith athletic field, reading Tarryville Park map. Goal: Continuous mapreading without stopping to look at detail. |
Friday Feb 8 |
| Note | |
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| In Princeton for David Lewis memorial. |
Thursday Feb 7 |
| Road Run (Hills) 50:16 [4] 6.0 mi (8:22 / mi) | |
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| 4 Hill repeats on Amity (from University to Lincoln). Moderate pace (3:40+). Felt old today. |
Wednesday Feb 6 |
| Road Run 35:04 [3] 4.8 mi (7:17 / mi) | |
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| U Mass loop. |
Tuesday Feb 5 |
| Track (intervals) 29:42 [5] 4.37 mi (6:47 / mi) | |
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| 12 x 400 x 200. With Sidney. Goal was 90 second 400's and 60 second rest 200's, but the rest times drifted up towards 70 by the end. Average 400 split: 89.6. AHR: 151. MHR: 162. |
| Track 20:00 [2] 2.5 mi (7:59 / mi) | |
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| warm-up; cool-down. |
Monday Feb 4 |
| Road Run 38:13 [2] 4.8 mi (7:57 / mi) | |
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| Tired from yesterday. |
| Note | |
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| Time to up my mileage to about 45 a week, and (work permitting) 6 days of running. |
Sunday Feb 3 |
| Road Run 1:41:32 [4] 13.5 mi (7:30 / mi) | |
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| Fun run from Peter and Gail's. Did loop on roads around Mt Toby with Rick S. and Maddy. (PG joined us for the first two miles.) Rick toasted me on all four town line sprints; but I felt strong and steady, if not fast. |
Saturday Feb 2 |
| Road Run 35:00 [2] 4.5 mi (7:46 / mi) | |
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| Easy. |
Friday Feb 1 |
| Track (tempo) 19:12 [5] 3.0 mi (6:24 / mi) | |
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| On goal (48s/200m) Splits: 6:25; 6:25; 6:22. AHR: 155; MHR: 163.
Making progress - slowly. |
| Track 24:00 [2] 3.0 mi (7:59 / mi) | |
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| Warm-up; cool-down. |