Wednesday Nov 30 |
 | Trail Run 1:35:06 [3]10.5 mi (9:03 / mi) | |
| ahr:140 max:161 |
| At Quabbin, with Peter, the same spot we've run from a few times before (also during hunting season) at the end of Pelham Rd. High 50's and light rain; dirt roads were wet, but footing was mostly good. A nice run, energy was good, and didn't have to worry about where I was going, since Peter had the map (and likes to be in control!). The start/finish is the high point, so you know whatever way you go, there'll be a lot of climb at the end. Not much competitive juice flowing, just a good, steady effort. (I did let Peter finish the last climb about 20 meters ahead, to shore up his ego.) Only downside: back still a bit stiff and sore; and my left foot neuroma was really painful about 75 minutes into the run, but stopping to loosen my shoelaces helped me finish OK. |
Tuesday Nov 29 |
| Road Run 33:38 [3]4.1 mi (8:12 / mi) | |
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| UMass loop, after dark, but 61 degrees!. Not a good run. Nursing some injuries (especially sore back) which caused me to slow way down by the end. |
Monday Nov 28 |
| Orienteering (control pickup) 1:15:00 [2]5 km (15:00 / km) | |
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| Wanted to pick up the red course controls, but didn't get started until after 3:00, and decided to head back after picking up #10. Not much energy after the first 30 minutes. Surprisingly, the ground was already 80-90% bare; rest of the snow will be gone tomorrow. I scattered a flock of turkeys on the ridge heading up to #5. But I still haven't seen the big black bear that Steve R. vanquished in a staring contest. |
Sunday Nov 27 |
| Track 24:04 [3]3.0 mi (8:01 / mi) | |
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| Indoors at Smith with Adam before playing tennis. (The indoor track circles around four tennis courts.) First a warm-up mile in 9:02. Then pacing Adam to a sub-8 mile: 7:55 with a 50 second final lap. Then on my own for a "cool down" mile in 7:07. Couldn't face any control pickup today. Maybe tomorrow when it's warmer. |
Saturday Nov 26 |
| Orienteering 25:00 [3]2.5 km (10:00 / km) | |
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| Setting last controls before meet, running between controls to get back to the start on time. Hands frozen! |
Friday Nov 25 |
| Orienteering 3:00:00 [2]10 km (18:00 / km) | |
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| Setting controls at Mt Tom. First half with Adam, setting yellow and some orange. Then on my own, a bit faster, mostly checking controls set by Steve Richardson when he vetted. 2-3 inches of fresh snow. Woods are lovely, but the hillsides are a bit treacherous, especially when small branches are covered by the snow: foot just slides right off. I don't expect fast times tomorrow. I added a brown for Gail. |
Thursday Nov 24 |
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| Event: Manchester Road Race
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| Road Run race 32:32 [4]4.75 mi (6:50 / mi) vdot: 47.5 | |
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| Manchester Road Race. Did about as I expected, 25 seconds slower than last year. Light snow, and 28 degrees: but with no wind, I felt overdressed (except that my feet were wet and painfully frozen at the start). The lack of any speedwork showed most on the downhills and flats, where I just couldn't make my legs go faster than about 6:35-6:40 pace. I could have pushed harder the last mile (and would have, if someone I knew was with me), but I didn't feel much motivation.
I chatted with Mike McKusker in the pen (all three brothers were there). I went out with George until the turn, but then gradually pulled away up the hill. Clint started ahead of me, and I never saw him (nor expected to!). Never saw Ken Sr. either, who used Kenny's seed card to start at the front; but it's easy to pass someone in a crowd without knowing it.
An uninspiring run, but still glad I did it. (Except that I got caught behind two separate accidents on I91 coming home; took me an hour and a half.)
Splits: 6:38 (includes maybe 8 seconds to cross the start), 7:35, 6:41, 6:37, 4:59. |
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| C • daddy o 10 |
Wednesday Nov 23 |
| dirt 20:37 [2]2.25 mi (9:10 / mi) | |
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| Hung a few controls before dark. (Walking, so I won't log it). Then went to the Smith gym to do the elliptical, but the gym was closed (for break). So I jogged three laps around field in twilight and 28 degrees, thinking all the while about my sore hamstring. |
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| C • 3 |
Tuesday Nov 22 |
| Track 9:38 [4]1.5 mi (6:24 / mi) | |
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| Smith indoor track. I haven't done anything fast since late summer (when I was still injured). I wanted to remember what it felt like since I (unwisely?) signed up for the Manchester Road Race. I did a mile in 6:32, then a short rest, then an 800 in 3:06. Not as bad as I expected. My left hip didn't bother me, but my right hamstring was a bit sore from Sunday. |
| Track 12:30 [2]1.5 mi (8:20 / mi) | |
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| A mile before (sub-8), a half mile after (slow). |
Sunday Nov 20 |
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| Event: Blue Hills Traverse
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| Orienteering race 2:46:47 [4]13.2 mi (12:38 / mi) | |
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| Blue Hills Traverse, perfect fall weather, in 50's. I had a pretty good run up through 17 (making 3-4 minutes of mistakes), but then kind of lost it both physically and mentally. Had a lot of trouble finding the right boulder on 18 and 21, and mistakes also on 22 and 24. Oh well, I've done a lot worse! |
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Traverse - Splits |
Saturday Nov 19 |
| Orienteering 35:00 [2]3 km (11:40 / km) | |
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| Mt Tom, just to loosen up. |
Thursday Nov 17 |
| Road Run 32:28 [3]4.1 mi (7:54 / mi) | |
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| UMass loop, cold and dark. Felt pretty good, some zip in the legs. 7:23, 6:13, 10:59, 7:51 |
Wednesday Nov 16 |
| Trail Run 1:09:34 [3]8.0 mi (8:41 / mi) | |
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| Weekly run with Peter. A "lollipop" from his house, looping up South Mtn and down Middle Mtn. Mid-60's and humid. Moderate pace, since neither of us felt very energetic. I crushed him on the one long climb early in the run -- very satisfying! -- and then just hung on after that. |
Tuesday Nov 15 |
| Road Run 33:51 [3]4.1 mi (8:15 / mi) | |
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| UMass, after dark. Took it easy. Tired from too little sleep, and need to be ready for my duel with Peter tomorrow. |
Monday Nov 14 |
| machines (elliptical, h14) 30:00 [3] | |
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| At Smith, after stretching and lifting. Legs felt OK, so I pushed the "hills". (Program is an interval workout with a series of one minute hills followed by one minute rests.) |
Sunday Nov 13 |
| Orienteering race 1:17:57 [4]9.1 km (8:34 / km) | |
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| Day 2, the long-O champs. A very good run, my best result in a big meet since I took up orienteering six years ago. 2nd in M50 (1 1/2 minutes behind Charlie S.), 4th fastest on GreenX (but still 10 minutes behind PG). Only lost time (2-3 minutes) on one leg, #6, due to twice finding myself on the wrong trail and having to correct (once by cutting through nasty veg, once by backtracking), and taking forever to get across the river and up the embankment. (I went in about mid-thigh, to the amusement of a father and child looking on.) I was slowing towards the end, but I'm in the best shape since I got injured last winter. |
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Green X Long - Splits |
Saturday Nov 12 |
| Orienteering race 45:36 [4]5.2 km (8:46 / km) | |
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| DVOA A meet at Fair Hill in NE MD. A short Green course. Very nice terrain. Map is about half open areas with pockets of mostly open woods, so times were fast. Not a very satisfying run, even though the per k time was under 9. I started off sloppy, with a one minute mistake on 2, and a two minute mistake on 5. (The short legs kill me.) Then, I settled down, but I lost 1 1/2 minutes on 8, the fake dot knoll, because from the direction I came in, the flag was hidden behind a root stock and I kept going to the next real knoll. 7th in M50. |
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Green X 1 - Splits |
Friday Nov 11 |
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| Event: US Long Course Champs
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| Orienteering 45:00 [2]4.0 mi (11:14 / mi) | |
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| Mt Tom, about 2/3 on trails. Very easy. |
Wednesday Nov 9 |
| Trail Run 1:12:08 [3]8.5 mi (8:28 / mi) | |
| ahr:139 max:153 |
| With Peter, from his house. To the gate, down to the river, up to 47, then back on the road. Solid, training pace throughout: just the sort of run I need to build strength. Temp in low 40's, which is ideal for me on longer runs. |
Tuesday Nov 8 |
| machines (elliptical h14) 30:00 [3] | |
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Monday Nov 7 |
| Road Run (hills) 41:56 [3]4.7 mi (8:55 / mi) | |
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| From UMass, including 3 Amity Rd. hill repeats. (Taking Swampfox's advice.) Legs felt strong; conditioning has a ways to go. 3:42, 3:39, 3:37. |
Sunday Nov 6 |
| Orienteering 1:40:00 [2]6.5 km (15:23 / km) | |
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| Very easy jogging at Mt Tom. Mapped a little vegetation, made one last change on the advanced courses, cursed the leaf-covered rocky ground. |
Saturday Nov 5 |
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| Event: WCOC - Huntington Score-O
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| Orienteering race (score-o) 1:26:45 [4]7.93 mi (10:56 / mi) | |
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| WCOC 90 minute score-o at Huntington, set by Pavlina. A nice mix of advanced and easy controls. Temp in the 70's! At the start, Pavvy says #23 (the one water control, and the highest number of points for any control) is a manned control, and if we go there, there will be a surprise. The surprise turned out to be: we can skip any one control after that. Good thing too, since I would have been overtime if I had to do all 23, but skippin #18 got me in with time to spare. I was one of only two people who got 22 controls: the other, Tony Muffati, beat me by 6 minutes. A good run overall: a 2 minute error, a really stupid 1 minute error, and a couple of 15 second misses. |
Friday Nov 4 |
| Trail/Road Run 27:35 [2]3.3 mi (8:22 / mi) | |
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| Easy run from Smith gym after lifting, after dark. Work is making it hard to get out in daylight. (I thought the whole point of being an academic was to be able to train whenever you want.) |
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| C • 12 |
Thursday Nov 3 |
| machines (elliptical) 30:00 [3] | |
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Wednesday Nov 2 |
| Trail Run 1:12:15 [3]8.5 mi (8:30 / mi) | |
| ahr:141 max:154 |
| Frost to Depot Rd and back, with Peter. Steady effort, moderate pace. Today, it was my turn to struggle a bit on the hills. Peter was nice enough to hold back, and not run me into the ground. 8:40, 9:17, 6:59, 11:06 (old trail), 1:16 (Road to new trailhead), 11:19 (new trail), 6:46, 9:06, 7:47. |
Tuesday Nov 1 |
| Road Run 38:18 [3]4.9 mi (7:48 / mi) | |
| ahr:141 max:151 |
| UMass loop, after dark, breezy and mild. A minute faster than last week. Feeling the pavement some by the end. 7:12, 6:07, 12:36 (25:56), 4:38, 7:43. |