Monday Aug 30 |
 | Trail/Road Run 36:10 [3] 4.5 mi (8:02 / mi) | |
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| 6 laps around Smith fields. Absurd humidity. |
Sunday Aug 29 |
| cycling 1:16:21 [3] | |
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| Westhampton-Haydenville loop. Tropical midday heat, but my legs felt good and I was only a minute and a half off last year's best time, even though I haven't been riding. 17.6 mph. AHR: 128, MHR: 148. 23:44, 38:48, 58:29. |
Saturday Aug 28 |
| Trail/Road Run 52:33 [4] 7.0 mi (7:30 / mi) | |
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| Mill R. loop from home. 88 deg. and tropical humidity, but I was able to put out a decent effort anyway. |
Friday Aug 27 |
| Trail/Road Run 45:28 [3] 5.5 mi (8:15 / mi) | |
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| Mill R. loop from Smith. Really dragging in the humid, warm, polluted air. |
Thursday Aug 26 |
| Track 18:01 [5] 3.0 mi (6:00 / mi) | |
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| 12x400x200. Legs felt good after a day off: averaged 90.1, well under my goal of 92. 89.1, 91.2 ,92.0, 89.9, 90.1, 90.0, 90.2, 89.5, 91.6, 89.9, 88.4, 88.1. HR at end of last interval: 163. |
| Road Run 39:00 [2] 4.0 mi (9:45 / mi) | |
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| The rest. |
Tuesday Aug 24 |
| Track 20:05 [4] 3.0 mi (6:42 / mi) | |
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| Right about on my (modest) goal of 20:00. Not too hard, thanks to cool weather. AHR 152, MHR 159. 6:41 (144), 6:44 (155), 6:40 (157). |
| Road Run 20:00 [2] 2.25 mi (8:52 / mi) | |
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| To and from the track. |
Monday Aug 23 |
| Trail/Road Run 39:27 [2] 4.75 mi (8:18 / mi) | |
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| Easy jog to and around Smith fields. Nowhere near recovered from yesterday. |
Sunday Aug 22 |
| Trail Run 1:58:58 [4] 14.0 mi (8:30 / mi) | |
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| Mt Toby trail race. 60's at start, and low humidity. I ran exactly as I expected: 1:01:56 up, 56:38 down. A steady effort, never pushing very hard. Would have liked to be a minute or two faster coming back, but ... At least I was a minute faster than last year - so not my slowest. (I've done this eleven times now, best was 1:42:03 in 1995.) AHR: 147. Splits (AHR): 34:32 (147), 27:45 (150) (includes 21 sec. water stop), 20:12 (144), 21:56 (148), 14:30 (148). (Missed first power line split: I think it was just about 16:00) |
| cycling 57:00 [2] | |
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| Leeds loop, an easy pace. Left knee a bit sore from race. |
Thursday Aug 19 |
| Track 6:58 [5] 2.2 km (3:10 / km) | |
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| Smith track with Peter, hot and humid. Alternated 400's and 200's (with rests of 200 and 400). Unfortunately, intestinal problem interrupted and cut the workout short. 89, 41, 89, 41, (pit stop), 87, 40, 91 (2nd pit stop ended it). |
| Track 30:00 [2] 3.25 mi (9:13 / mi) | |
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| The slow stuff. |
Wednesday Aug 18 |
| Trail Run 22:44 [4] 3.1 mi (7:19 / mi) | |
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| Did the XCountry course at a moderately hard pace. Didn't feel as good as yesterday, and a bit slower than expected. 7:21 (143), 7:07 (152), 7:31 (156), 44 (157). |
| Trail/Road Run 19:36 [2] 2.5 mi (7:49 / mi) | |
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| Before and after, from Smith. |
Tuesday Aug 17 |
| Trail/Road Run 45:34 [3] 6.0 mi (7:35 / mi) | |
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| Inner loop, plus lap around fields at a quicker pace (4:49 for .75 mile), then home via downtown. Legs felt great. AHR: 144, MHR: 160. |
Sunday Aug 15 |
| Trail Run 3:47:44 [3] 20.0 mi (11:23 / mi) | |
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| Savoy Mtn. trail race. Cool, but trails as muddy and wet as I can remember. This is my fifth time, best was a 3:09 in 1999 (cool, dry year). Needless to say, this was my slowest. Did the first half at a comfortable pace; then started to slow way down between two and two and a half hours. Didn't bonk that bad, but lacked motivation. Hamstring tight but didn't get any worse; weird nerve pain in my left middle tows was very bad last hour. This has got to be one of the worst trail races in NE, given the (typical) condition of the trail; not sure why I keep doing it. 54:20, 52:28 (146:48, top), 52:12, 1:08:44. |
Friday Aug 13 |
| Trail/Road Run 43:52 [3] 5.5 mi (7:57 / mi) | |
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| Outer loop, very humid. Hamstring a bit better, but feels vulnerble to any false step. |
Thursday Aug 12 |
| Trail/Road Run 31:28 [3] 4.0 mi (7:51 / mi) | |
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| Smith fields from home: included laps of 5:23, 5:21, and 5:12. Hamstring still somewhat sore. |
Tuesday Aug 10 |
| Road Run 24:32 [2] 3.0 mi (8:10 / mi) | |
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| Jog around Rutgers campus from conference inn. Hamstring still tight and sore. |
Sunday Aug 8 |
| Trail Run 1:27:11 [4] 9.0 mi (9:40 / mi) | |
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| Dam trail race, at Hodges Dam in Oxford,MA, first time. Good weather, but didn't have a good race. Didn't warm up or stretch properly, didn't drink enough water, went out too fast, and injured my right hamstring pretty bad: had to shorten my stride and push off with the left leg for the last two-thirds of the course. Also missed a turn (with three others) and lost close to two minutes. Even so, I still finished within a minute or two of Ed A. and Bruce M., and ahead of Dave R. AHR 148, MHR 156. |
Saturday Aug 7 |
| Trail/Road Run 45:54 [2] 5.5 mi (8:20 / mi) | |
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| Outer loop, easy. |
Thursday Aug 5 |
| Trail Run (cross country race) 20:10 [5] 3.1 mi (6:31 / mi) | |
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| Holyoke 5k race. Flat course on dirt road around a reservoir. 70's with fairly low humidity. Good news: a sustained hard effort from start to finish, maintaining a higher HR. Bad news: didn't make me much faster; lung capacity lacking. 23rd out of 99. (A points competition is swelling attendance.) AHR: 157. MHR: 162. |
| Trail Run 16:00 [3] 2.0 mi (7:59 / mi) | |
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| Mile before, mile after. |
Wednesday Aug 4 |
| Trail/Road Run 39:04 [2] 4.5 mi (8:41 / mi) | |
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| Inner loop, easy. |
Tuesday Aug 3 |
| Track 21:18 [4] 3.0 mi (7:06 / mi) | |
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| Did four laps around Smith fields with increasing effort. Very warm and very humid. 5:28 (146), 5:20 (151), 5:18 (154), 5:12 (157). MHR: 159. |
| Track 24:00 [3] 3.0 mi (7:59 / mi) | |
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| Three laps before and one after. |
Monday Aug 2 |
| Track 15:18 [5] 2.5 mi (6:06 / mi) | |
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| Smith track. 10x400x200. Warm and humid. Rests started at 1:15 and drifted to 1:30's. Splits: 90.8, 91.4, 92.1, 92.9, 93.2, 91.7, 92.5, 92.1, 90.6, 90.7.
AHR's: 150-152. MHR: 162. |
| Track 28:20 [2] 3.0 mi (9:26 / mi) | |
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| The garbage. |