Thursday Jun 29 |
 | Track 18:54 [5] 3.0 mi (6:18 / mi) | |
| weight:145lbs |
| Eaglebrook track. 4 x 1200, but a 20 minute rest between number 2 and 3 while we waited for a thunderstorm to pass. Temperature dropped 10 degrees! Ran them all with Dick, a runner I've seen around and ran with last week, but hadn't really talked to much until today: he's 57 and about my speed. Pace didn't feel that hard, which is encouraging. But my left achilles has been sore after runs ever since Sunday's race. Splits: 4:48, 4:38, 4:43, 4:45. |
| Track 17:00 [3] 2.0 mi (8:30 / mi) | |
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| Before, after, and warming up after the storm passed. |
Wednesday Jun 28 |
| dirt 39:19 [3] 5.0 mi (7:51 / mi) | |
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| After lifting, 6 laps on .75 mile dirt track around Smith fields, starting easy, getting progressively faster; then a .5 mile cooldown. Very muggy, and mostly in the sun, so it took some willpower to keep upping the pace. 6:08, 6:03, 5:42. 5:38, 5:28, 5:16. |
Tuesday Jun 27 |
| Trail Run race 21:08 [5] 3.1 mi (6:48 / mi) vdot: 46.6 | |
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| Noho XC race. Summer weather: 82, humid -- could be a lot worse. 2 seconds faster than last time I ran this, about 10 weeks ago. Can't really expect much improvement on the training I'm doing. A decent effort, though. Same split profile I always have in this race: 6:35, 6:40, 7:11, 41. |
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| C • No improvement?? 3 |
| Road Run 26:00 [2] 3.0 mi (8:39 / mi) | |
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| From home and back. |
Monday Jun 26 |
| Trail/Road Run 54:37 [3] 7.0 mi (7:48 / mi) | |
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| Mill River Loop, from home. Modest effort, very muggy. Legs didn't have a lot of oomph, and left quad a bit sore; but mostly OK. 25:27, 37:35. |
Sunday Jun 25 |
| Road Run race 34:09 [5] 4.8 mi (7:06 / mi) vdot: 45.5 | |
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| Lake Wyola road race, first time. Muggy, but not too hot. Race has the same profile as Manchester, but a bigger, longer hill, climbing 400 feet between .75 mile and 2.5 mile. I predicted 34:00, so about what I expected. Didn't feel I was pushing as hard as I could, especially on the downhill; but the hip/back trouble of the last few years really seems to limit my down hill speed, not letting me stretch out my stride. But I'm (more or less) injury free right now, so I'd like to spend the next month trying to build some speed back: track and 5k races should help. I was 27th overall, 4th 50-59. Peter and Clint over a minute and half ahead; but I finished ahead of Barry A. and Rick S., two longtime foes. Chatted after with Chris Dickerson, who I remember from my running days in New Haven in the 80's: he used to win the open races back then, and now he's an strong masters runner. He owns the new running store in Northampton, along with one in CT, and straddles both communities.
Splits: 6:58, 7:37, 7:32, 6:53, 5:08. |
| Road Run 13:30 [2] 1.5 mi (9:00 / mi) | |
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| Warm-up for race. |
Saturday Jun 24 |
| dirt (mapreading) 40:00 [2] 3.75 mi (10:40 / mi) | |
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| 4 laps around Smith dirt track at a slow jog while reading the Thatcher map. Adjusting to the contact, though reading the map on the move when you don't have to worry about tripping feels like cheating. |
Friday Jun 23 |
| machines (elliptical h13) 24:00 [3] | |
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Thursday Jun 22 |
| Track (intervals) 19:14 [5] 3.0 mi (6:24 / mi) | |
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| Eaglebrook track, warm and muggy. Did the shorter workout: 800, 1600, 1600, 800. Felt surprisingly good. Kept the pace under control. Finished strong with a 90 final lap.
3:08, 6:30, 6:32, 3:04 |
| Track 12:30 [3] 1.5 mi (8:20 / mi) | |
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| Mile before, half mile after. |
Wednesday Jun 21 |
| Orienteering 1:30:00 [2] 7 km (12:51 / km) | |
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| Orienteering at Norwottuck, south side. Buggy and thick, so not a lot of fun. But wanted to do a field test for my new contact lens. Learned quickly how to put it on and take it off: that won't be a problem. At first it felt like something was in my eye, but that feeling went away pretty quick. Eyes/brain adjusted immediately, able to see both near and far clearly. But, in the field, say, running on a rocky trail, it was harder to judge what was in front of me, causing a few stumbles. As for reading the map, a definite improvement, though I wouldn't say the 1:15,000 Norwuttuck map was suddenly easy to read on the move. I may want a stronger prescription so that I can hold the map closer to my eye.
Who said you can't teach an old dog new tricks?
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Tuesday Jun 20 |
| Trail/Road Run 43:41 [3] 5.5 mi (7:56 / mi) | |
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| Outer loop, from home, just after the last thunderstorm passed through (so temp had dropped, but it was still humid). Very stiff and slow to start, but worked up to a good pace by the end. |
Monday Jun 19 |
| cycling 1:08:27 [3] | |
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| Midday, 95 deg, humid, sunny, bad air: a perfect day for a bike ride (considering the alternative!). Haydenville loop, modest pace. |
Sunday Jun 18 |
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| Event: WCOC Bethel Schools meet
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| Orienteering race 20:13 [5] 2.4 km (8:25 / km) | |
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| WCOC meet at Bethel Schools; new map, two sprints by the DeWitts. Temp was 90 deg and full sun. Sprints were around open areas, some with scattered trees or bushes, roads, paths, parking lots, buildings, and a few controls in pockets of woods around the perimeter. Nice map for sprints due to all the fences, gates, and narrow strips of impassable vegetation. A bit disappointed in both runs, making about 2 minutes of mistakes in each. In the first, I cut in too soon on #2, came back to the road and did it right. Then on #5, a bad route choice (down an impassable hillside) plus an idiotic trail mistake cost even more. Tried to keep a good pace going, in spite of the heat. |
| Orienteering race 27:12 [4] 2.9 km (9:23 / km) | |
| weight:141lbs |
| Sprint 2. The heat really got to me in this one, and I slowed substantially. Botched the boulder, #2: when I hit the hillside, and started looking for it, I thought the blue line passing through the dot on the map was a magnetic north line. Finally realized the boulder was in the stream, but I screwed up again by going to the boulder too far down. Lost at least a minute. Then lost at least another minute leaving 2 by going right instead of back the way I came, and fighting through some very thick vegetation. Spiked the rest of the controls, slowly.
Weight is bogus: it's what the scale said when I got home, after drinking about 32 oz. Real weight is 5-6 pounds heavier. |
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Sprint 1 - Splits |
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Sprint 2 - Splits |
Saturday Jun 17 |
| Orienteering 29:23 [3] 3.7 km (7:56 / km) +110m 6:55 / km | |
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| Terrain training at Mt Tom. Headed up to a dot knoll on the ridge heading SW (between 91 and Lake Bray) and ran along the ridge to the high point and backto the dot knoll twice. Used it as a pace counting exercise. Pace count was consistent: about 60 per 100 m going up, about 52 coming down. A bit lower than usual because I was going closer to sprint pace, than classic pace. Legs finally felt good again.
2:18, 3:25, 2:05, 1:44, 3:07, 2:04 (14:45)
2:10, 3:24, 2:16, 1:44, 3:01, 2:05 (14:42) |
| Orienteering 10:00 [3] 1.0 mi (10:00 / mi) | |
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| Before and after. |
Thursday Jun 15 |
| Track (tempo) 20:51 [4] 3.0 mi (6:56 / mi) | |
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| Smith track after lifting. About 80 degrees. Easing into faster running with a moderate tempo run. 6:58, 6:58, 6:55. |
| Track 15:30 [2] 1.8 mi (8:36 / mi) | |
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| Before and after. |
Wednesday Jun 14 |
| Trail/Road Run 44:10 [3] 5.5 mi (8:01 / mi) | |
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| Outer loop from home, a bit muggy. Not too bad, though a bit slow for the effort I was putting in. |
Tuesday Jun 13 |
| Track 17:00 [2] 2.0 mi (8:30 / mi) | |
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| Played the rabbit for the first three laps of Adam's timed mile. He ran a 7:28, a big improvement after less than two weeks of training. Also, some jogging before and after. Sore, but not too bad: no worse than, say, a typical Highlander. |
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| C • Did you see what your partner ... 4 |
| cycling 55:00 [2] | |
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| Leeds loop at an easy pace. Therapy for the legs. |
Sunday Jun 11 |
| Orienteering race 6:51:00 [3] 18.6 km (22:06 / km) +1100m 17:03 / km | |
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| Second loop, after a couple hours of intermittant sleep. |
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| C • Sounds like you guys did great... 10 |
Saturday Jun 10 |
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| Event: North American Rogaine Championships
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| Orienteering race (rogaine) 11:54:00 [3] 37.6 km (18:59 / km) +1400m 16:01 / km | |
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| 24 hour rogaine at Allegany State Park with Jeff Saeger. 34 controls, 1750 points, 56.2 k straight line distance, 18 hours 45 minutes on the course, 20 m/k average pace, about 2500 meters of climb, about 75 k actually traveled. Haven't seen the results, but I'm very pleased. We had a good plan, chose good routes, and made very few mistakes (the longest on the somewhat misplaced 311). Our plan, which we stuck to exactly, was to do two loops: a bigger one on the west side, then come in to eat and sleep for about 5 hours, then a smaller loop on in the northeast. We got every control we planned to get, including the ones we listed as optional, and got back with 15 minutes to spare. Lucked out with beautiful weather: 60's high, 40's low. I felt just about as good the second day as the first, able to jog trails and some downhill legs all the way to the end -- a big change from my first rogaine where I stayed out all night and didn't get enough fuel in my muscles. So Jeff's strategy of getting a good meal and some rest may be what works best for me, though it would be nice to cut the break to around 3 hours instead of 5 to be more competitive. The terrain was challenging, with lots of steep 100 to 150 m climbs; made route choice important. Navigating was mostly easy (if you kept your focus!), though the multiple unmapped stream beds and indistinct vegetation boundaries required some care. A wonderful event -- makes me want to do more. |
Wednesday Jun 7 |
| Trail Run 1:06:59 [3] 7.5 mi (8:55 / mi) | |
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| With Peter from the Notch. My energy and pace were better than the last couple of outings of this length. We lucked out with the weather: heavy rain stopped shortly before we went out, and it was a refreshing 57 degrees. Looped counterclockwise around the south side, then over the ridge and back by the Frost/M-M. The sections on twisty bike trails were nice; and when a log falls across the trail, the bikers build a little platform for stepping over the log. How thoughtful. |
| Note | |
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| We disturbed a ruffed grouse from her nest, and, hissing, she ran ahead of us on the trail performing a "broken wing display" (Peter informed me), leading us away from her brood. Quite an impressive show. More clever than some of my students. |
Tuesday Jun 6 |
| dirt 27:00 [3] 3.4 mi (7:56 / mi) | |
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| From Smith gym after lifting. 4 laps around the fields, two easy, two at a medium pace (5:24, 5:28) |
Monday Jun 5 |
| Trail Run 1:16:09 [3] 5.0 mi (15:14 / mi) +600m 6:54 / km | |
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| Got the preview map for this weekend's rogaine at Allegany State Park and it was immediately obvious that seven sisters would be perfect training. Started at the Notch and went past the low place to the top of the next "sister" and back. Would have done more, but got a late start and didn't want to come down Bare Mtn in the dark. 23:56 (Hitchcock), 38:30 (turnaround), 54:15 (Hitchcock). |
Sunday Jun 4 |
| Orienteering 40:00 [1] 2.5 km (16:00 / km) | |
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| At Nobscot, did the yellow with Adam, mostly just shadowing, but interjecting some pearls of wisdom at appropriate moments. He's not far from doing yellow on his own. |
| Note | |
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| Adam did the white course on his own, without me even shadowing, for the first time. 16:50 for 1.5 k. Not bad: a couple of mistakes, but he apparently worked it out OK. Finished feeling confident, and ready for more. |
| Trail/Road Run 41:24 [4] 5.5 mi (7:32 / mi) | |
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| Outer loop, again, pushing harder, and with a better result. Legs felt a lot better. Cool and damp. |
Saturday Jun 3 |
| Note | |
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| Drove 2 hours 40 minutes to Sebago for the Harriman sprints. Chatted with friends under a tent in pouring rain, waiting to see if the sprints might still happen. They didn't. Drove 2 hours and 50 minutes home. |
| Trail/Road Run 43:34 [3] 5.5 mi (7:54 / mi) | |
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| Outer loop, same as Thurs. Tried to run harder (for a change), but legs weren't very responsive after 5 and a half hours of driving. Top of both hamstrings still sore.
On Thurs. run I saw a big old turtle misplaced in the cornfield (no corn yet) at the far end of the XC loop. Today I saw a big old turtle on the trail heading towards Smith, 1000 m. from yesterday's sighting. Same turtle? That's a pretty good pace for 48 hours. |
Friday Jun 2 |
| Note | |
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| Went to the optometrist to get a contact lens prescription for orienteering. I go back in a couple weeks to learn how to use them. If this works, it will mean one less excuse for all the mistakes I make! |
Thursday Jun 1 |
| Trail/Road Run 48:23 [2] 5.5 mi (8:47 / mi) | |
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| Outer loop from home. Very muggy; low energy. |