Tuesday Feb 28 |
 | machines (elliptical) 30:00 [2] | |
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| Quad still quite sore from Sunday. I won't be charging up hills (or stairs) any time soon. |
Sunday Feb 26 |
| Road Run race 1:13:35 [4] 10.0 mi (7:20 / mi) vdot: 46.0 | |
| ahr:151 max:157 |
| DH Jones 10 miler in Amherst. Twelfth time I've run this challenging race, but I missed it the last three years, each time because of my chronic hip injury. So, getting to the starting line in reasonable shape was already an accomplishment. Weather was cold and windy: low 20's with strong headwinds going out Northeast St. and along the reservoir. Also, the mile and a half of dirt had an inch or two of snow, limiting the traction some. I've run this in worse conditions, but this was certainly harder than average.
I predicted I'd be somewhere between 72 and 75, and ended up splitting the difference. Not very fast, but a good, hard effort. I'm pleased that I kept an even effort the whole way, running a negative split by one second! The HR's suggest that, aerobically, I could go faster; but I didn't have anything left in the legs by the end.
Injury report: I was worried about my back, which held up OK. Instead, I strained my weak left quad over the first mile, which lead to a struggle up the steep hills, and discomfort going down. Can't seem to escape the endless cycle of injuries.
6:58 (140), 6:43 (150), 7:50 (153), 7:51 (152), 7:24 (154) 36:48, 7:18 (152), 6:49 (152), 7:22 (152), 7:42 (152), 7:35 (153) 36:47. |
| Road Run 8:00 [3] 1.0 mi (7:59 / mi) | |
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| Warm-up. |
Friday Feb 24 |
| Trail Run 38:35 [2] 4.2 mi (9:12 / mi) | |
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| Outer loop from Smith. A very slow jog. Back pretty sore today: seems to have a lot to do with how I sleep. |
Thursday Feb 23 |
| Trail Run 53:52 [3] 6.5 mi (8:17 / mi) | |
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| This time I went straight at the junction and took the Frost to Atkins res. and back. Checked out the dirt road along the reservoir for Sunday's race: no snow, ice, or mud. I ran about the same effort as yesterday, semi-hard by the end. 8:53, 5:13, 2:29, 6:30, 5:24 (28:31), 5:31, 5:15, 2:24, 4:36, 7:33 (25:21). |
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| C • what race? 3 |
Wednesday Feb 22 |
| Trail Run 48:26 [3] 6.0 mi (8:04 / mi) | |
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| Frost to Juggler and back. Felt a bit better than expected, so ran semi-hard on the way back. 8:37, 9:50, 6:44 (25:11), 6:27, 9:16, 7:31 (23:15). |
Tuesday Feb 21 |
| Track (tempo) 20:47 [4] 3.0 mi (6:55 / mi) | |
| ahr:149 max:156 |
| Smith track, after a long workday. Plan was to tick off 52 second laps for four miles; but with my back bothering me, I bagged it after three. |
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| C • A "Bricker tempo run" to add t... 3 |
| Track 16:30 [3] 2.0 mi (8:15 / mi) | |
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| About a mile before, a mile after. |
Monday Feb 20 |
| machines (elliptical, h13 "cascades) 40:00 [3] | |
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| Smith, after a lot of lifting (11 stations, 3-5 sets each station, 8-15 reps each set). |
Sunday Feb 19 |
| Orienteering 2:05:22 [2] 8 km (15:40 / km) | |
| weight:147lbs |
| Didn't feel up to a long run on the roads or trails, so I did some o-practice at a very easy pace on Mt Tom. Included the first 10 controls of the '04 Billygoat. Started out smoothly until my hands froze and I put my compass away: led to misses on 8 and 9. Most the streamers are still up, which is nice; but then when one was missing, it made me doubt myself. Frozen ground and all that rock felt hard on the legs (in o-shoes). |
Saturday Feb 18 |
| Trail/Road Run 52:13 [3] 6.8 mi (7:40 / mi) | |
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| Mill River loop, crossing at Clement St bridge. Cold and windy. 24:18, 11:57. 15:57.
I had an orienteering nightmare last night: certainly not the first, but this was especially vivid. It was a billygoat, and almost immediately after the mass start, everyone was gone and I was all alone. I tried to locate where I was on the map, but the map was enormous - maybe 30"x30"- and incredibly hard to read - like a 0-map printed at 1:30,000. After floundering around without finding anything, I noticed there was an urban section of the course, and I headed to paved streets hoping I could relocate. There were insets on the map with photographs of buildings for this purpose, and I finally recognized a building and knew where I was, but I didn't know if I should be looking inside the buildings for controls. All the while I was panicking as about an hour had already gone by and I hadn't yet found a single control. I finally spotted one in an alleyway behind some trash cans (almost missed it because it was red and white instead of orange and white - I guess this dream was in color!). Last thing I remember before wakiing up was thinking, OK, you still have two-and-a-half hours left to complete the course. Just settle down! |
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| C • Wasn't there a Starbucks? Sett... 3 |
Thursday Feb 16 |
| Trail Run 1:01:09 [3] 7.0 mi (8:44 / mi) | |
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| Drove up to Greenfield to run with Peter along the ridge. Nice outing with temperatures in the upper 50's and trails almost bare; and back bothered me less than yesterday. |
Wednesday Feb 15 |
| Trail Run 1:01:21 [2] 6.5 mi (9:26 / mi) | |
| slept:5.0 |
| Frost to Atkins and back. Very slow, trying to enjoy another day in the 50's: but lots of sore body parts were making it hard, too many to list. 32:32, 29:49. |
Tuesday Feb 14 |
| Track 14:57 [5] 2.5 mi (5:58 / mi) | |
| weight:146lbs |
| Smith indoors with Brad. Back pretty sore, but otherwise not bad. 4 800's, jogging 400 in between, then 2 400's, pacing first half of Brad's last two 800's. He finished with a 2:48 and HR of 202! 3:01.0 ,2:59.7, 3:00.6, 3:00.4, 1:28.7, 1:27.1. |
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| C • Pretty good!
Do you want to... 2 |
| Track 26:00 [3] 3.0 mi (8:39 / mi) | |
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| Before, after, between. |
| Road Run 16:00 [2] 1.8 mi (8:52 / mi) | |
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| To and from the track from home. |
Monday Feb 13 |
| machines (elliptical) 28:00 [3] | |
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Sunday Feb 12 |
| Track 21:04 [4] 3.0 mi (7:01 / mi) | |
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| Smith track. Figured I'd get a better workout indoors than running in the blustery snowstorm. No time goal, just picked a pace that felt comfortably hard. |
| Road Run 35:00 [3] 4.0 mi (8:44 / mi) | |
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| To and from the track (slow), then a mile before and a mile after (8 minute pace). |
Saturday Feb 11 |
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| Event: Baldwin hill training
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| Orienteering 1:49:34 [3] 7.34 km (14:56 / km) | |
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| Excellent training course put out by Kenny at Baldwin Hill. (He also designed a 4k line-o, but I didn't have time for both.) I chose the full map, not the one without trails and stone walls (age is handicap enough). I never used, and hardly ever crossed, any trails, but the stone walls helped simplify some legs. Temp in the low 20's, with just a few patches of snow. I went at a slow, measured pace, and was very accurate for me: not more than a minute or two lost (not counting hesitations). What am I doing better? Map contact: matching the map with the terrain. When I would get a bit off my route, I was able to adjust successfully every time. (Of course, being this accurate at "race effort" is the challenge.) What am I not doing better? Reading the map on the move, without slowing or stopping. Part of the problem is just vision: I read 1:5000 sprint maps on the move OK. I probably should try a contact. (I wore my bifocals today, no magnifier.) Also, I need to make myself take maps on trail runs, as Peter does routinely. (But I can't do it when I run with Peter: he never slows to read the map; everytime I take a look, I fall ten or twenty meters behind!) I'll post splits, and then rerun this again as a hard effort in the spring. |
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- Splits |
Friday Feb 10 |
| Trail/Road Run 40:00 [3] 4.8 mi (8:20 / mi) | |
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| UMass loop, but taking trails through the cross country area. Unfortunately, I took a bad fall along the side of the road heading downhill a mile and a half from the end. There was a big circular wire in the gutter, but my mind was on Baldwin Hill (trying to visualize the map, and where the trails and stone walls are), and - wham! - my feet got tangled up and I was down in a flash. I hit my left elbow and left knee hard. I don't need the elbow for much, but the knee is stiff and sore and may wipe out o-training plans for tomorrow. I'll decide in the morning. |
Thursday Feb 9 |
| Trail/Road Run 52:14 [3] 6.25 mi (8:22 / mi) | |
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| From Smith, after lifting, Mill R. loop backwards plus one lap around Smith field in 5:23. Felt chilly at 30 degrees; I guess I'm getting spoiled. Still a goodly amount of ice on the trails. I didn't feel as spry as I had hoped after having to take yesterday off for work; but not too bad. |
Tuesday Feb 7 |
| Track (intervals) 18:44 [5] 3.0 mi (6:14 / mi) | |
| max:157 weight:147lbs |
| 3 x 1600 x 400 at the Smith indoor track with Brad. No doubt a bit faster than I would have done on my own, but it felt manageable, except for some seizing of the lower back. HR's are low, which I guess is good; but breathing hard by the end. 6:14.3 (141), 6:14.9 (150), 6:14.7 (151) |
| Track 25:00 [3] 3.0 mi (8:20 / mi) | |
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| The rest. |
Monday Feb 6 |
| machines (elliptical h13) 30:00 [3] | |
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| My sore back and left foot were telling me to take a day off running. |
Sunday Feb 5 |
| Trail Run 1:31:15 [3] 10.0 mi (9:07 / mi) | |
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| With Peter, an out and back heading north along the M&M into Wendell St. Park and to the high point. Very wet along the trail, but otherwise a nice change: haven't run there since I did a long run over the same route with Peter and Fred in the early 90's. It was a relaxed pace -- for Peter! I was struggling a lot to keep up, and couldn't keep up by the end of the last two of three long climbs. (Based on Peter's mumbling during the run, I suspect it was about 1300 feet of climb.) But good training for me as I try to up my mileage some. |
Saturday Feb 4 |
| Orienteering 43:13 [4] 4.52 km (9:34 / km) +175m 8:01 / km | |
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| Did Brown course from my Mt. Tom meet. With temps in the 40's and 95% bare ground, there's no excuse not to o-train. Brown was a subset of red: 1,2,3,4,11,12,16,17,18,19. Splits and comments: 5:10 (went over the top, going between the knolls just left of line), 2:55, 2:37, 4:07, 7:01, 3:25, 5:59 (slight miss), 4:42 (lower trail), 5:18 (went straight, not part on trail), 1:25, 29. |
| Trail Run 23:44 [3] 2.5 mi (9:29 / mi) | |
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| Warm-up. |
Thursday Feb 2 |
| Road Run (hills) 10:27 [4] 1.35 mi (7:45 / mi) | |
| max:152 |
| 3 Amity Hills, 3:31, 3:25, 3:31. The reason the 2nd is faster is that it just happened that a young college dude started running up the hill on the other side of the street at the same time and, though we never acknowledged one another, it clearly was becoming a competition. As I started to pull away near the top he gave up and walked. Score one for the pentagenarians! As I headed back down the hill and jogged by him, he wouldn't even look at me. Totally defeated. |
| Road Run 40:00 [3] 4.7 mi (8:30 / mi) | |
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| The rest of the loop, plus the downhill jogs, plus a side trip to the Amherst library to find a bathroom. |
Wednesday Feb 1 |
| Track (tempo) 20:19 [4] 3.0 mi (6:45 / mi) | |
| ahr:150 max:157 rhr:44 slept:4.0 weight:146lbs |
| Had to run early at Smith track, with no help. But not too bad: every lap a 50 or 51. Intensity 5 by the last lap. |
| Track 12:00 [3] 1.5 mi (7:59 / mi) | |
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| Mile before, half after. |