Monday Feb 28 |
 | Trail Run 58:08 [2]5.0 mi (11:36 / mi) | |
| ahr:124 max:143 (injured) (sick) |
| Trails at Norwottuck, with map. Big loop south and east of the mountain, some trails with snow unbroken (except for the occasional deer). Gimpier than yesterday. The worst pain, however, isn't running, but sitting in the car or at my desk. |
Sunday Feb 27 |
| Orienteering 1:23:58 [2]*** 5.8 km (14:29 / km) | |
| spiked:15/15c (injured) (sick) |
| At Norwottuck, about 30 deg and sunny, snow ranged from 2" to 10" deep, but good footing. Really nice outing, about half trail, half woods Did a slow jog-walk, a pace I can do mistake-free. Started at the Bachelor St. parking area and headed way east to explore a part of the map I've never been, east of the river. |
Saturday Feb 26 |
| Track 15:40 [3]2.0 mi (7:49 / mi) | |
| (injured) (sick) |
| More testing, at Smith. I think I need to avoid all road and track running for a while. |
Friday Feb 25 |
| machines 15:00 [3] | |
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| Bike as warm-up. |
| Road Run 5:00 [2]0.5 mi (10:00 / mi) | |
| (injured) (sick) |
| Testing my hip. No go. |
| machines 25:00 [3] | |
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| stepper, l11. |
Thursday Feb 24 |
| machines 38:00 [3] | |
| (injured) (sick) |
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Tuesday Feb 22 |
| Trail Run 1:04:13 [1]6.0 mi (10:42 / mi) | |
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| Frost to Juggler and back. A few inches of snow over ice. Plan was to go out as slow as I needed to avoid hip pain, but no pace was slow enough over the second half. Very discouraging. |
Monday Feb 21 |
| machines 45:00 [3] | |
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| Bike 25, cross 20, plus lifting and stretching. |
Sunday Feb 20 |
| Trail Run 1:35:00 [3]9.5 mi (10:00 / mi) | |
| ahr:135 |
| With Peter and Maddy from Suzanne's, same as last year (but not as far, and some early bushwhacking). The icy trails didn't affect me much in my o-shoes; but hobbled by my sore hip. Need to back off some, and get better. |
Saturday Feb 19 |
| Road Run race 21:33 [4]3.1 mi (6:56 / mi) vdot: 45.5 | |
| ahr:151 |
| Forest Park 5k, 19 deg. Awful run, though not for lack of trying. Couldn't breathe; hip sore and tight the whole way. |
| Road Run warm up/down 21:00 [2]2.5 mi (8:23 / mi) | |
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Thursday Feb 17 |
| Track tempo 12:59 [5]2.0 mi (6:29 / mi) | |
| ahr:153 max:159 |
| With Peter indoors. Right on goal, but labored breathing made this all out by the end. (Peter finished stronger.)
6:29 (148), 6:29 (157). |
| Track warm up/down 25:00 [2]3.0 mi (8:20 / mi) | |
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Wednesday Feb 16 |
| Road Run 49:45 [3]5.9 mi (8:25 / mi) | |
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| Sand Hill loop. Felt sluggish and slow. AHR 141, MHR 152. |
Tuesday Feb 15 |
| Track tempo 28:59 [3]4.0 mi (7:14 / mi) | |
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| Easy tempo run at the track, comfortable pace. Felt my hip the whole way, but slow enough that I don't think I did any harm. 7:19, 7:18, 7:14, 7:09 |
| Track warm up/down 12:30 [3]1.5 mi (8:20 / mi) | |
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Monday Feb 14 |
| Road Run 41:36 [3]4.9 mi (8:30 / mi) | |
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| UMass, in light snow. A struggle. |
Sunday Feb 13 |
| Trail Run 1:31:58 [3]10.0 mi (9:12 / mi) | |
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| With Peter on Mt. Tom. M&M (from power line) to the usual loop (but down to river instead of up to Goat's Peak, some unplanned bushwhacking coming off of Whiting Peak, and the KayBee trail instead of Keystone), then back on the M&M. More leisurely than the last couple of Sundays, but plenty of hard work on the long climbs. Great conditions. AHR: 134, MHR: 150. |
Saturday Feb 12 |
| Trail Run 49:01 [2]5.0 mi (9:47 / mi) | |
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| Mt. Tom. Trails in good shape, just 1-3" of snow. Hip OK doing a steady, slow jog. |
Friday Feb 11 |
| Road Run 26:30 [2]2.9 mi (9:08 / mi) | |
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| Could barely jog on my sore hip. Major setback? |
Thursday Feb 10 |
| Track 19:34 [5]3.1 mi (6:18 / mi) | |
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| Indoor track with Peter. A good, hard workout, like days of yore. We did a ladder: 200, 400, 600, 800, 1000, 800, 600, 400, 200 (25 laps total) with slow 200's in between. Ladders seem easier psychologically: once you're "over the top", each interval feels easier than the last. We alternated leading, and kept right on pace. Downside: my left hip was quite sore after. Splits (AHR): 44 (118), 1:33 (144), 2:20 (148), 3:10 (151), 4:00 (155), 3:11 (155), 2:22 (154), 1:32 (152), 42 (152). MHR: 160. |
| Track 29:00 [2]3.25 mi (8:55 / mi) | |
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| Before, between, after. |
Wednesday Feb 9 |
| machines 30:00 [2] | |
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| 15 on bike, 15 on precor cross, after lifting. |
Tuesday Feb 8 |
| Track (tempo) 20:09 [4]3.0 mi (6:42 / mi) | |
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| Indoors, 9:00 AM. Last mile: intensity 5. (This isn't much off my race pace.) AHR: 152, MHR: 158. 6:42 (145), 6:44 (155), 6:43 (157). |
| Track 17:00 [2]2.0 mi (8:30 / mi) | |
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| Mile and a half before, half a mile after. |
Monday Feb 7 |
| Road Run 37:33 [3]4.9 mi (7:40 / mi) | |
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| UMass loop. Excellent run. Wearing new ASICS 2010 with sorbothane insoles: didn't feel the pounding on the downhills. AHR 144. 7:00, 5:51, 12:34, 4:35, 7:32. |
Sunday Feb 6 |
| Trail Run 1:43:26 [3]11.5 mi (8:59 / mi) | |
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| SMAC run from Irene's in Greenfield. Peter gave Ned and I a tour of the Greenfield ridges including Sachem rock, Poet's seat, and a nice stretch along the Connectuicut River. Some icy spots, some excursions into deep snow, but mostly good footing. My endurance seems ok - don't feel much worse after an hour and a half than after a half hour - but I lack strength and speed in the legs. AHR: 139. |
Saturday Feb 5 |
| Trail Run 45:04 [3]5.3 mi (8:30 / mi) | |
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| Same as yesterday, but a bit faster (and in shorts). |
Friday Feb 4 |
| Trail Run 47:18 [3]5.3 mi (8:55 / mi) | |
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| Trails behind Smith including XC course, after lifting. Snow a bit soft, but OK. Hip and surrounding muscles a bit worse; track seems to be the culprit. |
Thursday Feb 3 |
| Track (tempo run) 13:25 [4]2.0 mi (6:42 / mi) | |
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| Planned to do three miles at this pace, but legs (and mind) weren't up for it. 6:43, 6:42. AHR: 149. |
| Track 17:00 [2]2.0 mi (8:30 / mi) | |
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| One mile before, one after. |
Wednesday Feb 2 |
| Trail/Road Run 1:03:31 [2]7.0 mi (9:03 / mi) | |
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| Mill R. loop, easy pace. Nice day for running, but my back was sore. |
Tuesday Feb 1 |
| Track 15:40 [5]2.5 mi (6:16 / mi) | |
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| Indoor track with Peter. 10x400x200. Did just what I wanted. Felt hard, but not quite all out. Still some left hip pain, though it eased a bit by the end.
1:35.5, 1:34, 1:34.5, 1:33.8, 1:34.3, 1:31.7, 1:34.1, 1:33, 1:34.4, 1:34.3. Pit stop after fourth. Rests averaged 1:14. |
| Track 28:00 [2]3.13 mi (8:57 / mi) | |
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| The rest. |