Wednesday Feb 28 |
 | Trail/Road Run 53:52 [3]6.5 mi (8:17 / mi) | |
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| Puffers Pond loop from UMass. Moderate pace: sub-8:00 on the roads, about 9:30 on the slippery, slushy trail segment. Felt good, enjoying the nice early spring day, until my quad started hurting with two miles to go. Distance 6.44 (Forerunner), 6.51 (Sportstrack). Good news: I used to log it at 6.4.
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Tuesday Feb 27 |
| Track (intervals) 15:37 [5]2.5 mi (6:14 / mi) | |
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| 5 x 800 at indoor track. Ran the times I wanted, but it wasn't easy, even with longish recovery (300 m jog, 100 m. walk).
3:09, 3:09, 3:08, 3:07, 3:04. |
| Track 19:00 [3]2.25 mi (8:26 / mi) | |
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| The rest. |
Monday Feb 26 |
| machines (elliptical) 30:00 [3] | |
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Sunday Feb 25 |
| Trail Run 53:12 [2]5.5 mi (9:40 / mi) | |
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| After lifting at Smith. Slow pace, nursing my wounds. |
Saturday Feb 24 |
| Road Run race 45:04 [4]6.28 mi (7:11 / mi) vdot: 45.8 | |
| weight:152lbs |
| Forest Park 10k, last race of winter series. Mid 20's, breezy, some ice on the roads. A slow time, but at least I hung in OK and ran a negative split. I had Roland Cormier in front of me for the first three miles, where I passed him and gradually pulled ahead. Art Roberts passed me at four miles; I kept him close and finished five seconds behind. That's all the excitement there was.
I ran this race as a prophylactic: to prevent me from making the stupid decision to run the 10 miler tomorrow. And it will do its job, since my left quad is pretty sore. There's good news on the injury front, however: my neuroma didn't bother me for the whole race.
Splits by Forerunner:
7:20, 7:03, 7:22, 7:02, 14:14, 2:01 (.28 m.). |
| Road Run 8:45 [2]1.0 mi (8:44 / mi) | |
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| Warm-up. |
Thursday Feb 22 |
| Track (tempo) 21:02 [4]3.0 mi (7:00 / mi) | |
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| Smith track, 24 laps all at 52 or 53. Left quad has been sore all week. 7:02, 7:02, 6:58. |
| Track 16:15 [3]2.0 mi (8:07 / mi) | |
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| Warm-up, cool-down. |
Wednesday Feb 21 |
| Road Run 38:46 [3]4.8 mi (8:04 / mi) | |
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| UMass loop. Felt pretty beat up by the end. |
Tuesday Feb 20 |
| Road Run 55:06 [3]7.2 mi (7:38 / mi) | |
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| The longer UMass loop. Put out a good effort; ran about the time I expected. Nice weather for a change: about 40 and no wind. 6:54, 5:39, 12:20 (24:53), 7:32, 6:49, 8:21, 7:29 (30:13). |
Monday Feb 19 |
| Track 8:00 [3]1.0 mi (7:59 / mi) | |
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| Warm-up. |
| Track (intervals) 5:53 [5]1.0 mi (5:52 / mi) | |
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| I got to the track late, after 7:30, and by the time I finished my warm-up about 50 Springfield College runners were beginning to start theirs, using all lanes and both directions. So, I decided to do a couple quick intervals all out. First, an 800 in 3:00. Then walk a lap. Then a 400 in 1:24. Then a 1:30 rest. Then another 400 in 1:29. By the last 400 I was dodging lots of runners, and faded at the end anyway. Not sure what this training is good for. |
| machines (cycle) 20:00 [3] | |
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| Went back upstairs to Olin to add a little time on the bike. Chatted with Stiffler who was on the bike next to mine. |
Sunday Feb 18 |
| squash 1:00:00 [3] | |
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| With Adam. Pretty beat up and tired by the end. Bagged the plan of doing a run after. |
Saturday Feb 17 |
| Road Run race 21:41 [5]3.15 mi (6:53 / mi) vdot: 46.1 | |
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| Forest Park 5k, high 20's. Nearly 30 seconds slower than last time, 6 weeks ago: didn't push as hard (without PG behind me!), and the footing was slippery in places. No forerunner; so no accurate splits. |
| Road Run 23:00 [3]2.5 mi (9:12 / mi) | |
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| Before, and after (with George). |
Thursday Feb 15 |
| Road Run 44:42 [2]4.8 mi (9:18 / mi) | |
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| UMass loop. Cold and dark. |
Wednesday Feb 14 |
| Track 27:00 [3]3.5 mi (7:43 / mi) | |
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| Smith track, after lots and lots of lifting. Didn't feel like running in the nor'easter, not so much because of the cold and wind and snow, but because the footing sucked everywhere. Did the middle two miles at 7:30 pace. Better than nothing (I guess). |
Tuesday Feb 13 |
| Track (intervals) 12:51 [4]2.0 mi (6:26 / mi) | |
| max:158 |
| Smith track. Two miles with 3 minutes rest between. Splits: 6:28; 6:23. Second mile approached 5 intensity (156-7 HR from 3rd lap on). Legs felt OK, but still have a bad cough. |
| Track 16:30 [2]2.0 mi (8:15 / mi) | |
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| Mile before, mile after. |
Monday Feb 12 |
| machines (bike) 35:00 [3] | |
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Sunday Feb 11 |
| Trail Run 42:41 [3]5.2 mi (8:12 / mi) | |
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| After lifting at Smith. Good effort after an easy first mile. Included cross country course (3 miles, minus out-and-back) in 23:53. About 1/3 bare ground. Looks like this is my long run for the week. Oh well. |
Saturday Feb 10 |
| Track tempo 20:37 [4]3.0 mi (6:51 / mi) | |
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| Smith track, 3 mile tempo run. Lingering cough and sinus headache. But just kept ticking off 51-52 second laps. 6:52. 6:55. 6:50. |
| Track 15:00 [2]1.75 mi (8:34 / mi) | |
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| Before and after. |
Friday Feb 9 |
| Road Run 37:38 [3]4.7 mi (8:01 / mi) | |
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| UMass loop with cutoff. Better than last time, but lacking the motivation and the time for serious training. |
Wednesday Feb 7 |
| Road Run 40:50 [3]4.7 mi (8:41 / mi) | |
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| UMass loop with XC cut-off. Tired legs, bitter cold wind, easy pace. |
Tuesday Feb 6 |
| Track 12:18 [5]2.0 mi (6:08 / mi) | |
| max:158 |
| Smith track. 4 x 800 with 400 between (but last 100 at a walk to get the HR below 100 before starting the next one). Best thing about this workout is that it's over. 3:11, 3:10, 3:10, 3:07. |
| Track 21:00 [3]2.5 mi (8:23 / mi) | |
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| The rest. |
Sunday Feb 4 |
| Trail run/Woods run 1:26:00 [3]7.31 mi (11:46 / mi) | |
| weight:151lbs |
| "All-terrain" run with Peter at Mt Tom (mix of woods, trails, and the 9 hole golf course). A chilly 22, but with the sun out, I was more often too warm than too cold. I liked running in the 2-3 inches of snow: didn't add much work, but softened the footfalls. My back was hurting after about 30 minutes, but I got through this a lot better than expected.
Peter successfully recovered the car keys after. Unfortunately, I never saw where he hid them or I might have tried a very delicious practical joke! |
Saturday Feb 3 |
| Trail Run 52:25 [2]5.7 mi (9:12 / mi) | |
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| From Smith, after lifting. Easy pace. |
Thursday Feb 1 |
| Track 22:46 [3]3.0 mi (7:35 / mi) | |
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| Smith track after dark, just to do something. I've had a nasty cold all week. That together with a sore back, sore quad, and hellish work week made it overdetermined that I should take time off. Did each mile progressively faster: 8:12, 7:29, 7:04. |