Monday Jan 31 |
 | machines 24:00 [3] | |
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| Stepper. |
Sunday Jan 30 |
| Road Run 1:54:27 [3] 13.5 mi (8:28 / mi) | |
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| With Peter, the Bardwell-Stillwater loop starting from the Stillwater bridge. Perfect winter running, sunny and 30's. The pace was modest, but the hills made it challenging. (7 hills by Peter's count, about 20 by mine.) My energy was good throughout, but my left leg (sciatica?) gave me trouble up the steep hills, same as Thurs. AHR: 141, MHR: 154. |
Saturday Jan 29 |
| Road Run 49:49 [2] 5.5 mi (9:03 / mi) | |
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| Easy. First the meadow loop with Adam. Then the Childs park loop on my own. |
Thursday Jan 27 |
| Trail Run 1:03:38 [3] 7.0 mi (9:05 / mi) | |
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| Snowmobiled trails with Peter in Montague. Nice outing. 10 degrees; but with the sun out and the hard hills, I more often felt too warm than too cold. Unfortunately, my legs were toast from the last two days, and I kept falling behind. Trails were not as firm as I would have liked; but still pretty good. |
Wednesday Jan 26 |
| Track (tempo run) 28:17 [4] 4.0 mi (7:04 / mi) | |
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| Smith track. Hanging on for 32 laps was mentally challenging, especially with the track empty. Left hip and butt hurt on the turns. AHR 149. 7:07, 7:06, 7:04, 7:00. |
| Track (warm-up, cool-down) 13:00 [2] 1.5 mi (8:39 / mi) | |
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Tuesday Jan 25 |
| Road Run 57:18 [3] 7.2 mi (7:57 / mi) | |
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| UMass loop. (Amity, E. Pleasant, Pine, N. Pleasant). Non-trivial effort. Isn't there a law about shoveling your sidewalk? AHR 145, MHR: 153. 7:24, 6:15, 12:46, 7:24, 6:57, 8:53, 7:38. |
Sunday Jan 23 |
| Road Run 1:22:00 [3] 9.0 mi (9:07 / mi) | |
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| After the blizzard (which nixed the fun run scheduled at my house), I ran with Peter mostly on snow-covered, plowed roads from my house to the Sawmill Hills entrance and back, but with a hard mile along the river in deep snow. Good workout for the upper legs. Teens and blustery, but felt fine -- guess I'm getting used to winter. |
Saturday Jan 22 |
| Road Run 37:50 [3] 4.5 mi (8:23 / mi) | |
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| Smith-Childs loop. Frigid. |
Friday Jan 21 |
| Track (intervals) 19:27 [4] 3.0 mi (6:29 / mi) | |
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| 3x1600. Full rest in between. Pace felt plenty hard by the end of each mile. 6:28 (148), 6:30 (151), 6:29 (154). |
| Track 22:00 [2] 2.5 mi (8:47 / mi) | |
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| The slow stuff. |
Thursday Jan 20 |
| Trail Run 59:40 [2] 6.0 mi (9:57 / mi) | |
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| Frost to Juggler and back. A balmy 23 deg. O-shoes with studs gave me traction, but the footing was very uneven. Good ankle training. |
Wednesday Jan 19 |
| Road Run 41:50 [2] 4.5 mi (9:18 / mi) | |
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| Jogging around Smith, looking for traction going around the fields, then giving up and running some on the road. 13 degrees. |
Tuesday Jan 18 |
| Track (tempo) 20:24 [4] 3.0 mi (6:48 / mi) | |
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| It was 6 degrees outside, so a good day for the indoor track. This pace felt a bit better than I expected. 6:49, 6:50, 6:45. |
| Track 16:20 [3] 2.0 mi (8:09 / mi) | |
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| Before, after. |
Sunday Jan 16 |
| Road Run 54:57 [3] 6.5 mi (8:26 / mi) | |
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| Gazette/Y loop, from home. Stiff and sore, even though I had warmed up playing tennis with Adam. |
Saturday Jan 15 |
| Road Run (race) 44:15 [4] 6.2 mi (7:08 / mi) | |
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| Snowstorm classic at Forest Park. Ouch! A personal worst by a longshot. I've done this course now three times: 38;27 in '98, 42:00 in '02. (See a pattern?) But I ran how I planned: after an easy start up the one hard hill, I fell into a pace that felt comfortably hard and stuck with it. My back hurt the whole way. High 20's and only one icy, unplowed stretch of 30-40 meters. Huge turnout, near 100. No splits or HR. |
| Road Run 22:00 [2] 2.5 mi (8:47 / mi) | |
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| Half mile before (not enough!), and about two miles after with Bob Austin. |
Friday Jan 14 |
| Road Run 40:25 [3] 4.9 mi (8:15 / mi) | |
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| Relaxed pace; mild weather; felt OK for a road run. |
Thursday Jan 13 |
| Trail Run 52:30 [3] 5.5 mi (9:32 / mi) | |
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| Early morning run with Peter on snowmobile trails in Montague. Very soft and slushy, but still beats roadrunning. |
Tuesday Jan 11 |
| Track (intervals) 9:01 [5] 1.5 mi (6:00 / mi) | |
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| Smith indoors. 6x400x200, but extra rest before #4 and #5. 1:31.9, 1:31.3, 1:31.1, 1:29.7, 1:27.8, 1:29.1 MHR: 161. It's a start. |
| Track 30:00 [2] 3.5 mi (8:34 / mi) | |
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| Before, between, after. |
Monday Jan 10 |
| Road Run 36:15 [2] 4.1 mi (8:51 / mi) | |
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| Junk mileage. Sore from the weekend. |
Sunday Jan 9 |
| Road Run 1:21:21 [4] 10.0 mi (8:07 / mi) | |
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| SMAC run from Amherst Woman's Center. Did the 10-miler with Peter, Maddy, and Bob. Slushy on the side of the road, and around the reservoir; but nice day in high 20's. Back sore, probably from all the shoveling and snowthrowing. At around 8 and a half miles, my heart went into its irregular beating mode, which leads to a feeling of extreme weakness. I had to walk for 30 seconds until I felt fully recovered. (I had this checked out and was told it's not serious: I hope they're right!) I finished 1-2 minutes behind the rest. |
| Road Run 10:00 [2] 1.1 mi (9:05 / mi) | |
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| To the start, back from the finish. |
Saturday Jan 8 |
| Track (tempo) 13:16 [4] 2.0 mi (6:37 / mi) | |
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| Smith indoors. Modest start to the winter indoor track season. When I run fast, I now have to take one breath every three steps, instead of one every four -- but I can live with that.
AHR: 152, MHR 159. 6:40 (147), 6:36 (157). |
| Track 21:00 [2] 2.5 mi (8:23 / mi) | |
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| Half before, half after. |
Friday Jan 7 |
| Road Run 40:00 [2] 4.5 mi (8:52 / mi) | |
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| Easy, after dark. |
Wednesday Jan 5 |
| Trail run/Woods run 1:11:00 [3] 6.0 mi (11:49 / mi) | |
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| With Peter on Mt Tom, 1-2 inches of fresh snow, more than half the time off trail. (Big loop S. from the gate along the ridge, trail to ski area, up and around the quarry, Quarry and white dot trails to the road, back to gate, then out and back to the north: 5:53 out, 5:42 back). Excellent training for me trying to stay with Peter in the woods. AHR: 140. |
Tuesday Jan 4 |
| machines (bike) 20:00 [2] | |
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| Road Run 35:22 [2] 4.1 mi (8:38 / mi) | |
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| Easy, after dark. |
Monday Jan 3 |
| Trail Run 55:05 [3] 6.5 mi (8:28 / mi) | |
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| From Mill River to Atkins Res. and back. 50 degrees! Tired at first, then a decent effort. Pretty muddy. AHR: 142. MHR: 154. 8:45, 5:24, 9:29, 5:31 (29:10), 5:37, 7:43, 4:52, 7:42 (25:55). |
Sunday Jan 2 |
| Trail/Road Run 52:02 [4] 7.0 mi (7:25 / mi) | |
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| Mill R. loop. Put out a good effort, for a change. I'll start wearing my heart monitor again: it seems to motivate me. AHR 146, MHR 159. 6:36, 17:42, 11:37, 16:07. |
Saturday Jan 1 |
| Orienteering 44:14 [3] 3.6 km (12:17 / km) +200m 9:37 / km | |
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| Mt. Tom. 45 and no snow. Sweet. |
| Note | |
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| 2004 Summary. 1419 miles run (27.3 per week), 301 hours aerobic exercise (5:48 per week). A bit better than the two previous years, but well off the 2000 miles/year that used to be de rigueur. 47 races including: 29 O-meets (same as 2003, but 504 controls was a record), 1 rogaine, 6 road races, 5 trail races, 6 cross country races. Highlights included my first 24 hour rogaine (with J-J) and my fastest o-race (and first relay, Maine, orange leg, 7:07 min/k). But, for the third year in a row, I was running injured for most of the year, the most serious being left hip (winter), right hamstring (summer), and right big toe (fall). Only about three months in spring/early summer where I could train at all seriously. But 2005 is another year! |