Thursday Jan 31 |
 | machines (stepper) 24:00 [3] | |
| |
| |
Wednesday Jan 30 |
| Road Run 51:57 [4] 7.1 mi (7:19 / mi) | |
| |
| UMass loop. Pushed the pace some and ran faster than planned (for a change!) Soreness at top of my hamstrings is almost gone. |
Tuesday Jan 29 |
| Track (intervals) 17:17 [5] 3.0 mi (5:46 / mi) | |
| |
| With Sidney, Heather, and Win Whitcomb. Alternated 800's and 400's with 400 rest. Started a bit too fast trying to stay with Win, then settled down. Splits: 2:52;1:23;2:54;1:23;2:56;1:25;2:57;1:24. Hard effort; felt a bit more fluid. |
| Track 39:30 [2] 5.0 mi (7:54 / mi) | |
| |
| warm-up; cool-down; rest intervals. |
Sunday Jan 27 |
| Road Run 1:06:46 [3] 8.3 mi (8:02 / mi) | |
| |
| To Look Park and back. Had to run early morning. Very tired. |
Saturday Jan 26 |
| Road Run (race) 19:40 [5] 3.1 mi (6:21 / mi) | |
| |
| GSH winter series at Forest Park. 40 degrees and bare roads. Ran about how I expected, but the pace was pretty pathetic (course is basically flat with a moderate hill at the start). 11th place. |
| Trail/Road Run 23:00 [1] 2.75 mi (8:22 / mi) | |
| |
| Jog, some on trails, before and after race. Trails were lovely with almost no ice. |
Thursday Jan 24 |
| Track (tempo) 26:07 [5] 4.0 mi (6:31 / mi) | |
| |
| Ran even splits, right on goal (49 s./200 m.) AHR: 155; MHR: 164. Hard physically; harder mentally (on an empty track). |
| Track 16:00 [1] 2.0 mi (7:59 / mi) | |
| |
| Warm-up; cooldown. |
Wednesday Jan 23 |
| Road Run 35:59 [3] 4.8 mi (7:29 / mi) | |
| |
| From U Mass after dark. Felt good. Balmy weather. |
Tuesday Jan 22 |
| Track 30:00 [1] 3.5 mi (8:34 / mi) | |
| |
| Warm-up, cool-down, rest intervals. |
| Track (intervals) 18:11 [5] 3.0 mi (6:03 / mi) | |
| |
| 3 x 1600 x 800. Splits (AHR): 6:01.4 (148); 6:04.7 (155); 6:04.9 (155). With Sidney, but she fell way back on the last two. Goal was 6's, but not quite there yet. |
Monday Jan 21 |
| Trail/Road Run 50:42 [2] 6.0 mi (8:26 / mi) | |
| |
| Loop around Northampton cross country course. Footing not bad, but felt like going very slowly. |
Sunday Jan 20 |
| skiing (Alpine) 1:15:00 [1] | |
| |
| At Butternut. I'm estimating the time actually coming down the mountain. Got my heartrate up a couple times -- not from exercise, from fear. |
Saturday Jan 19 |
| Road Run 1:53:31 [3] 14.6 mi (7:46 / mi) | |
| |
| Sylvester/Reservoir loop. AHR: 141. Kept a steady pace -- endurance is OK -- but long road runs punish my legs and back. Had to go it alone because of family ski plans for tomorrow. |
Friday Jan 18 |
| Road Run 38:28 [2] 4.8 mi (8:01 / mi) | |
| |
| Short loop from UMass. Recovery day. |
Thursday Jan 17 |
| Track 19:45 [1] 2.5 mi (7:54 / mi) | |
| |
| warm-up, cool-down. |
| Track (tempo) 19:29 [4] 3.0 mi (6:29 / mi) | |
| |
| Splits 6:29; 6:32; 6:28. AHR: 152. Right on goal. Feeling stronger. Next I need to maintain this pace for 4, then 5, miles. |
Wednesday Jan 16 |
| Road Run 54:16 [3] 7.1 mi (7:38 / mi) | |
| |
| From UMass. Felt a bit easier than same pace last Wed. |
Tuesday Jan 15 |
| Track 16:00 [1] 2.0 mi (7:59 / mi) | |
| |
| Warm-up; cool-down. |
| Track (intervals) 37:30 [5] 4.75 mi (7:53 / mi) | |
| |
| 10x400x400, with Sidney and Heather. Av. split: 85. A bit faster than planned. Helps to run with someone faster (Heather). |
Monday Jan 14 |
| machines 36:00 [2] | |
| |
| Bike 12 min. Stepper 24 min. |
Sunday Jan 13 |
| Road Run 1:26:13 [3] 11.0 mi (7:49 / mi) | |
| |
| SMAC fun run over the DH Jones 10 miler course. Ran with a pack of about ten. When the pace picked up and the pack drifted apart after half-way, I had to work hard (with Bob Austin) to stay close to the frontrunners; but then I dropped off the pace on the last mile climbing up Strong Ave. Discouraging. |
Saturday Jan 12 |
| Road Run 35:35 [1] 4.5 mi (7:54 / mi) | |
| |
| Very easy. |
Friday Jan 11 |
| Road Run 52:50 [4] 7.1 mi (7:25 / mi) | |
| |
| Usual road loop from UMass (includes 3 good hills). Had to work to stay on goal. |
Thursday Jan 10 |
| machines 24:00 [3] | |
| |
| Stepper (329 cal). |
Wednesday Jan 9 |
| Road Run 54:33 [3] 7.1 mi (7:40 / mi) | |
| |
| E. and N. Pleasant St. loop from UMass. Moderate effort, but struggled a bit with sore left leg (sciatica?) |
Tuesday Jan 8 |
| Track (intervals) 23:29 [5] 3.25 mi (7:12 / mi) | |
| |
| Track with Sidney. (Peter was a no-show!) 4x1000x400. Splits (AHR): 3:49.1 (145); 3:48.9 (154); 3:48.1 (155); 3:49.2 (157). MHR: 163. Right on target. |
| Track 16:00 [1] 2.0 mi (7:59 / mi) | |
| |
| warm-up, cool-down. |
Sunday Jan 6 |
| Trail/Road Run 1:10:00 [3] 8.0 mi (8:44 / mi) | |
| |
| SMAC fun run from my house. Included finding a letter box in Arcadia and bushwacking to a golf course near rt. 66. With Peter and Don Grant. Easy pace except the last two miles. |
Saturday Jan 5 |
| Trail Run 53:59 [3] 6.0 mi (8:59 / mi) | |
| |
| Mt. Tom loop from Lake Bray over Goat peak and Whiting peak. Moderate effort; felt pretty good. AHR: 142. MHR: 153. |
| Road Run 6:00 [1] 0.75 mi (7:59 / mi) | |
| |
| warm-up; cool-down. |
Friday Jan 4 |
| Track (Intervals) 28:50 [5] 3.75 mi (7:41 / mi) | |
| |
| Indoor track: 8x400x400. Average split: 89.3. AHR:145. MHR:164. First interval workout in a while. Put in some effort, but poor result due to sore left hip (and shortened stride). |
| Track 17:00 [1] 2.0 mi (8:30 / mi) | |
| |
| warm-up; cool-down. |
Thursday Jan 3 |
| Road Run 27:46 [3] 3.9 mi (7:06 / mi) | |
| |
| Around Childs Park after dark. Moderate pace. Legs less sore than yesterday. |
Wednesday Jan 2 |
| Trail/Road Run 50:18 [2] 6.2 mi (8:06 / mi) | |
| |
| Around Puffers Pond from UMass. Easy. |
Tuesday Jan 1 |
| Road Run 5:00 [1] 0.63 mi (7:56 / mi) | |
| |
| warm-up for race. |
| Road Run (Race) 42:09 [5] 6.2 mi (6:47 / mi) | |
| |
| Sawmill 10K race in Montague. 30's, sunny, clear roads. First road race since April. Ran slow and steady: no speed in the legs. |
| Note | |
| |
| Goal for January: 40 miles/week, including three hard runs: one long, one tempo, one intervals at the track. |