Thursday Feb 28 |
 | Trail run/Woods run 55:00 [2] 5.0 mi (10:59 / mi) | |
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| From Mill R. in N. Amherst, on a mix of trails, including Eastman trail spur on the east side of the tracks, and a longer than expected bushwhack through crappy woods to the golf course. Lots of ice, which I expected; so I had my studded o-shoes. |
Wednesday Feb 27 |
| Road Run 32:59 [3] 4.1 mi (8:02 / mi) | |
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| UMass loop. Being cautious, but back held up OK. Left Achilles sore, though. |
Tuesday Feb 26 |
| machines 30:00 [2] | |
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| Bike 15, elliptical 15. Back not too bad, but not ready for running. Started aching on the elliptical, so I cut that short. |
Sunday Feb 24 |
| Road Run race 1:12:10  10.0 mi (7:12 / mi) vdot: 47.1 | |
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| DH Jones 10 miler in Amherst, my 13th in the 18 years I've lived in Western Mass. A decent race, just about what I expected (72 minutes), but slower than I hoped (under 71). I was a minute and half faster than last time I ran two years ago, though well off Peter's good time three years back of 70 something. I was too slow on the dirt section - my racing flats had bad traction in the snow - and I couldn't pick it up the last couple miles, either the down or the up. But I lost only one place from the halfway point to the finish: I passed Rick Scott at 7 after having him in my sights for 5 miles; Tom Derderian went cruising by me just after 7; and one guy got me at the last turn in the parking lot. The second half was about 15 seconds slower than the first. Forerunner clocked the course at 10.06, so some of my splits are a few seconds shorter than the mile marker splits: 6:48, 6:37, 7:14, 7:38, 7:29, 7:02, 6:49, 7:08, 7:20. 8:00 (1.06). My split from mile marker 9 was about 7:30. At any rate: I'm in better shape this time of year than since 2002, the year my chronic hip problems begain. |
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| C • running 'all out' 2 |
| squash 40:00 [3] | |
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| With Adam. Not a good idea: I wrenched my back during the fifth game and had to stop. I'm hoping this is a 2-3 day back injury, not a 2-3 week one. |
| Road Run 8:45 [2] 1.0 mi (8:44 / mi) | |
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| Warm-up mile before the race. |
Friday Feb 22 |
| Trail/Road Run 46:11 [2] 5.0 mi (9:13 / mi) | |
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| Easy mid-morning run after lifting, in accumulating snow. At least it's real snow this time. |
Thursday Feb 21 |
| Road Run (hills) 47:10  6.0 mi (7:51 / mi) | |
| max:154 |
| Included three Amity hills, which seemed like a fitting final hard workout before Sunday's race. Surprisingly good splits: 3:27, 3:22, 3:19. I feel I've put in enough training to do a good hilly 10k race, but a 10 miler ...? |
Wednesday Feb 20 |
| Road Run 55:14 [3] 7.1 mi (7:46 / mi) | |
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| Loop around the north side of Greenfield with Peter at lunchtime. Now, this run was very pleasant for me: it was nice to have company, and the miles just flew by. But I'm not sure Peter would agree, since it was somewhat faster than the pace I promised beforehand (8:15/mi); and he was calling me names that I would rather not sully my log with. But someone has to get Peter off his butt and away from the daytime soaps. |
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| C • Peter 3 |
Tuesday Feb 19 |
| Track 19:02 [5] 3.0 mi (6:21 / mi) | |
| weight:146lbs |
| 3x1600x800. Making progress, slowly. Splits (AHR, MHR):
6:24 (142, 148), 6:20 (149, 153), 6:18 (151, 156) |
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| C • HR 6 |
| Track 7:54 [3] 1.0 mi (7:54 / mi) | |
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| Warm-up mile. |
| Track 23:00 [2] 2.5 mi (9:12 / mi) | |
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| Junk. |
Monday Feb 18 |
| machines 30:00 [3] | |
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| It was late, and I was hungry ... but I put in a reduced workout of s&s and the elliptical. |
Sunday Feb 17 |
| Snowshoeing 33:35 [4] 3.5 mi (9:36 / mi) | |
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| Snowshoeing race in Hawley (Dubuque State Forest), from Hallockville Pond off rte 8A. Same place PG and I parked for rogaine training last summer, but the race was west of 8a: out a snowmobiled trail, then a little loop around an apple orchard, then back. This was my third snowshoe race of the season, and I'm feeling a bit more comfortable (though I still clip my ankles, and I continued my streak of one good fall per race.) It was a good, steady effort on a cold but windless winter day. The pace was under 10 minutes per mile due to the well-packed snow, and the lack of any killer climbs. But the course was by no means flat: constantly rolling hills. |
| Trail Run 18:00 [2] 1.5 mi (11:59 / mi) | |
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| Some easy jogging to warm up. |
| Trail Run 25:09 [2] 2.0 mi (12:34 / mi) | |
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| After the race, I ran out a ways on the snowmobiled trail on the east side of 8a, the way PG and I had gone out and back. My right hamstring was sore, so I went really slow. And there was a pretty steep climb going out and then a pretty long climb coming back. I had to hop off the trail as a train of ten or so snowmobiles went roaring by; then I had to breathe their exhaust for a couple minute. Much nicer when they do their work at night. |
Saturday Feb 16 |
| Trail/Road Run 44:45 [2] 4.75 mi (9:24 / mi) | |
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| Real easy pace, on some awful trails.
Passed on the FP10k: kind of cold for racing, and probably some icy roads. I'll do the Hawley snowshoe race tomorrow. |
Friday Feb 15 |
| Track 24:12 [3] 3.0 mi (8:04 / mi) | |
| weight:146lbs |
| Early (for me) workout at the track, just to put in a few easy miles after an hour of S&S. A bit tired and sore from yesterday's run. |
| Track 4:45 [2] 0.5 mi (9:29 / mi) | |
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| Warm-up, trying to get the kinks out of my legs. |
Thursday Feb 14 |
| Road Run 1:19:50 [3] 10.0 mi (7:59 / mi) | |
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| Jones 10 mile race course in Amherst, low 30's, sun. My goal was to break 80 minutes, and I had to push hard the (mostly uphill) final mile-and-a-half to do it. (I lost about a minute from miles 3 1/2 to 5 1/2 because of slippery conditions out by the reservoir, the worst I've seen there.) Forerunner measured the course at 10.01.
7:49, 7:32, 8:05, 8:23, 8:30 (40:19), 8:03, 7:42, 7:45, 7:49, 8:08 (1.01 mi.) (39:31). |
| Road Run 5:00 [2] 0.6 mi (8:20 / mi) | |
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| Warm-up jog from the finish, where I parked, to the start. |
Wednesday Feb 13 |
| machines 40:00 [3] | |
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| At UMass. The first day this winter that weather defeated my running plans - and it wasn't cold or snow, but streets flooded in ice water. |
Tuesday Feb 12 |
| Track 14:40 [5] 2.5 mi (5:52 / mi) | |
| weight:146lbs |
| Smith indoor track, after S&S. 10x400x400 (short walk before and after each fast 400 to make for a 3:00 rest). Averaged exactly 88 seconds per 400 which was my goal. But best news is that, after finishing the tenth, I didn't feel quite all in.
90.2 (135, 147) , 88.1 (141, 151), 88.1 (142, 152), 88.8 (142, 152), 87.8 (142, 154), 88.1 (144, 154), 88.6 (141, 153), 87.9 (144, 153), 86.5 (146, 156), 85.9 (145, 155) |
| Track 7:51 [3] 1.0 mi (7:51 / mi) | |
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| Warm-up mile. |
| Track 32:00 [2] 3.5 mi (9:08 / mi) | |
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| Junk miles. |
Sunday Feb 10 |
| Road Run 1:26:02 [3] 10.5 mi (8:10 / mi) | |
| ahr:135 |
| Loop out Burts Pit and Florence Rd, entering Look Park from the back side along the river, and back on Rt. 9. Legs a bit tired, but not bad.
45:03 at the bridge. |
Saturday Feb 9 |
| Road Run race 20:29 [5] 3.16 mi (6:29 / mi) vdot: 49.5 | |
| weight:147lbs |
| Forest Park 5k. Temp in the low 30's and clear roads made for fine conditions. I went out hard to see if the training I've been doing would have any effect, and I was happy with the result: 21 seconds faster than 4 weeks ago. Legs felt good, but I was breathing hard. Rich Clark caught me on the final hill. 6:25, 6:39, 6:20, 1:05. |
| Road Run 13:30 [3] 1.6 mi (8:26 / mi) | |
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| Warm-up. |
| Road Run 13:28 [2] 1.4 mi (9:37 / mi) | |
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| Easy cool-down, the first mile with George and Lyn. |
| squash 1:00:00 [3] | |
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| With Adam, seven games. Lots of fun. |
Friday Feb 8 |
| Trail/Road Run 1:00:00 [2] 6.0 mi (10:00 / mi) | |
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| Outer loop from home, early AM, but with a stop at the Smith gym for some S&S. Very slow jog. Trails icy and uneven, and I'm thinking of doing the FP5k tomorrow. |
Wednesday Feb 6 |
| Road Run 58:10 [3] 7.3 mi (7:57 / mi) | |
| weight:147lbs |
| The Mt Warner loop (counterclockwise), so as to do a route I haven't done in a while. The run is mostly flat with one decent hill (.5 mi.), climbing up from Rt 47 on Mt Warner Road. Moderate pace, uneventful. |
Tuesday Feb 5 |
| Track (intervals) 15:35  2.5 mi (6:13 / mi) | |
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| Indoor track, 9:00 AM. 5x800x400 (rests were walk 100 m., slow jog 300 m.). Pace was manageable, but not easy. Track was empty except for one young guy mostly standing around but doing one 300 m. interval about every ten minutes. 3:09.7 (137, 146), 3:08.4 (142, 150), 3:07.8 (145, 150), 3:06.5 (146, 153), 3:03.1 (147, 153). Not sure what's with the low MHR's since I was breathing hard and felt pretty all out by the end. I wouldn't be surprised if my maximal HR is now under 160: really limiting. |
| Track 7:47 [3] 1.0 mi (7:46 / mi) | |
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| Warm-up mile. |
| Track 19:00 [2] 2.0 mi (9:29 / mi) | |
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| Junk before, between, and after. |
Monday Feb 4 |
| machines 30:00 [3] | |
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| Elliptical, after lifting. |
Sunday Feb 3 |
| Road Run 1:49:48 [3] 13.2 mi (8:18 / mi) | |
| weight:143lbs |
| The defunct Childs half-marathon loop, but from my house (via Fort Hill) instead of the Y. Forerunner: 13.16; Sportstrack: 13.29. Net climb (top of Chestefield just past 8 miles) is 395 ft; maybe 500 ft total climb. Nice day in the 40's, and felt warmer with the sun out. Pacewise, I ran within my comfort zone the whole way. Some of the usual leg problems, but very pleased to get through this without any serious trouble. Trying to build mileage up a bit: maybe for the 10 miler in three weeks; and then the US long and Billy Goat are only two months away. 1:00:37 at corner of Sylvester & Chesterfield. |
Saturday Feb 2 |
| Snowshoeing 46:41 [4] 4.0 mi (11:40 / mi) | |
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| Northfield Mtn, my second snowshoe race, and felt much better than my first. Although the temperature was 40, and it had rained a ton over the last 24 hours, the conditions for snowshoeing were fine. The uphill slog to the summit, 820 feet over the first two miles, felt difficult (though at least I didn't reinjure my quad); the downhill was a lot of fun. I passed three people going up, one of which passed me back coming down. About a minute ahead of Barry A. Splits from Sportstrack, which had the distance as just over 4 miles: 12:52, 14:12, 10:07, 9:29. Garmin distance was 3.68. WMAC called it 3.8. |
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| C • So you have two different w... 2 |
| Snowshoeing 20:00 [2] 1.4 mi (14:17 / mi) | |
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| Short warm-up (got there later than planned); about a mile cool down. |