Sunday Jul 31 |
 | Trail Run 2:45:23 [3] 10.6 mi (15:36 / mi) | |
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| White Mtns. Did Pearce-Eisenhower loop: Crawford, Mitzvah Hut, Edmunds. 3050 feet of climb. Finished with a two mile road run between trailheads. Endurance was good, steady jog (wherever possible), but pretty relaxed. Didn't have Peter to push me on the downhill. 35:07 (1.9), 47:36 (2.6), 1:07:37 (3.5) 1:27:28 (4.7), 1:44:31, (5.5)2:28:33 (8.4), 2:48:27 (10.6). These include time at hut and summit of Eisenhower. |
Friday Jul 29 |
| Trail/Road Run 46:56 [2] 5.3 mi (8:51 / mi) | |
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| Easy day. |
Thursday Jul 28 |
| Track (intervals) 15:59 [5] 2.5 mi (6:23 / mi) | |
| max:162 |
| Smith track, good weather. Did four sets of 800 x 200 (jog) x 200 x 400 (walk 50-100 m, then jog). Second lap of the 800's felt hard. 200's were easier because I can't go very fast yet: stride is still not normal (left foot lands midfoot instead of heel), but better than it was. 3:15.5 (141), 44.9 (149), 3:15.3 (153), 45.1 (148), 3:14 .0 (154), 44.8 (149), 3:15.0 (156), 44.1 (147). |
| Trail/Road Run 32:00 [3] 3.5 mi (9:08 / mi) | |
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| To the track, rest intervals, and back home. |
Wednesday Jul 27 |
| cycling 50:40 [3] | |
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| Leeds loop, easy at first, then moderate. 17 mph. 28:45. |
Tuesday Jul 26 |
| Trail/Road Run 57:11 [3] 7.0 mi (8:10 / mi) | |
| ahr:145 max:158 |
| Mill River loop (half road, half trail). 90 degrees and very humid (dewpoint 73). This is the summer from Hell. (Or is it the summer IN Hell?) But I felt pretty good considering. Tried a new breathing technique. I had noticed watching the tour that when the riders really pushed they had their mouths wide open. I tried it whenever I started breathing hard, and it seemed to help. Probably looked pretty stupid though. 7:01 (130), 18:06 (141). 14:08 (150), 17:55 (151). |
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| C • breathing... 1 |
Monday Jul 25 |
| Trail Run 41:30 [3] 5.0 mi (8:17 / mi) | |
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| From Smith. Mix of trails, cinder track, and finished with a 7:40 mile on the real track. Stiff to start, then loosened up. 90 degrees and humid. But I must be getting acclimated: it only felt like 85. |
Sunday Jul 24 |
| Trail Run 1:37:32 [3] 7.0 mi (13:55 / mi) | |
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| M-M from rt 47 up to the Summit House, down to Taylor notch, and up-down-up-down-... to hill 911 (I think); then back. So a little more than half of the 7 sisters. Warm, bright sun, but not humid. Felt OK, but took it easy going uphill, and very conservative coming down. Practice for upcoming vacation in the White Mountains. |
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| C • where ya headin? 2 |
| swim 10:00 [3] | |
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| 8 laps at the swim club. |
| Note | |
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| A good week of training, up to 30 miles of running per week, and looking to do 35 in August. 37 days of training without a rest day. |
Saturday Jul 23 |
| Track 13:00 [5] 2.0 mi (6:29 / mi) | |
| max:159 |
| 4x800x400 at Smith track, late enough to be in the shade. (Almost felt cool: 80 and low humidity.) 3:15.5, 3:15.8, 3:14.5, 3:14.8. Would have liked to be a couple seconds faster per 800 but jogging the rests (except first 50 m.) makes a difference. (HR starts at 125 instead of 100.) |
| Track 33:00 [2] 3.5 mi (9:26 / mi) | |
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| The junk. |
Friday Jul 22 |
| cycling 1:41:55 [3] | |
| ahr:117 max:147 |
| To Williamsburg (Elm to Spring to Audubon to South) and then Ashfield Rd. to Main Poland and back the same way. Moderate effort: 28.6 m., 16.6 mph. Steady climb up Ashfield Rd, but never difficult until the very end. Darkness and storms threatened, or I would have taken N. Poland to 116 and back the usual way (Whately Rd., Webber, Haydenville Rd. N. Farms). That loop is the Cycling Clubs Thursday ride: a nicer Conway loop than riding up rt. 5. 59:00 out, 42:55 back. |
Thursday Jul 21 |
| Trail/Road Run 52:23 [3] 6.3 mi (8:18 / mi) | |
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| After lifting at Olin, did one loop around outer track, then the Mill R. loop. Hot and humid. Sluggish, sore, and neuroma acting up: time to ditch the DS trainers. |
Wednesday Jul 20 |
| Track 14:07 [4] 2.0 mi (7:03 / mi) | |
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| Smith track after (too much?) lifting. Very hot (near 90 at the start), but less humid. Tempo run at a manageable pace given the heat. Wasn't motivated to do a third mile, and probably couldn't have sustained the pace. 7:02, 7:05. |
| Track 25:00 [3] 3.0 mi (8:20 / mi) | |
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| 4 loops around outer track, 2 1/2 before, 1 1/2 after. |
Tuesday Jul 19 |
| cycling 58:42 [3] | |
| ahr:129 max:150 |
| Westhampton-Leeds loop in tropical heat and humidity. 18 miles, 18.5 mph. Good ride, medium-hard for first third, then harder to the finish. Only used the small ring in front once, to climb up to Loudville. 22:02, 38:10. |
Monday Jul 18 |
| Trail/Road Run 46:11 [3] 5.6 mi (8:14 / mi) | |
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| Outer loop from home. Legs felt good (as they often do the day after orienteering), but the dewpoint was 76! When a light drizzle started, each drop of rain had me swatting phantom FDF's on top of my head. |
Sunday Jul 17 |
| Trail Run 7:00 [2] 0.75 mi (9:20 / mi) | |
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| Warm-up. Didn't want to do much given the heat and humidity. |
| Orienteering race (sprint) 31:19 [4] 2.57 km (12:11 / km) | |
| 15c |
| First of two sprints at Ahern St. Park in Laconia. These were woods sprints, and the woods weren't all that fast (and I didn't feel very agile or strong, probably from not running in the woods for some time). A bit shaky on the navigating. One whopper mistake and couple smaller ones probably made for 5 minutes lost. |
| Orienteering race (sprint) 27:55 [4]*** 2.5 km (11:10 / km) | |
| 14c |
| Sprint 2. Somewhat better orienteering, though still lost about 2 minutes on four controls. |
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Sprint 1 - Splits |
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Sprint 2 - Splits |
Saturday Jul 16 |
| Trail Run 33:07 [2] 3.1 mi (10:40 / mi) | |
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| XCountry course with Nora and Adam. A tune-up for them, since they would like to do the race sometime this summer. I ran with Adam; Nora was a bit ahead until we caught her at the end. Everyone finished strong at this pace, and felt encouraged, especially given the midday sun, heat, and tropical humidity. A very easy day for me: but still a lot harder than lawnmowing. |
Friday Jul 15 |
| cycling 45:11 [4] | |
| ahr:135 max:149 |
| Leeds loop, 14.3 m. Put out a hard effort and achieved my goal (barely) of averaging 19 mph. Hot and very humid.
10:06, 25:01. |
Thursday Jul 14 |
| Trail Run 14:00 [3] 1.6 mi (8:44 / mi) | |
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| Warm-up. Down to the water and back very easy. Then again with Peter a bit faster. |
| Trail Run race 22:21 [5] 3.1 mi (7:12 / mi) vdot: 43.6 | |
| ahr:157 max:162 |
| Holyoke 5k. Mid-80's, very humid, hazy sun with no shade for the first half. (Course went left this week around the reservoir; it switches each week between left, right, and choice.) A hard, steady effort. I ran totally within myself. (A sure sign of this for me has to do with the perception of time during the race. When I checked my elapsed time, I was often pleasantly surprised that more time had passed than I expected. When I'm suffering in a race, it's always the opposite.) I had some sciatic pain over the first half, but not bad. The time is slow (I ran 20:10 last year), but I'm confident that as I increase mileage and hard running, the times will come down -- if I don't reinjure the hip muscles! |
Wednesday Jul 13 |
| Trail/Road Run 42:00 [3] 4.9 mi (8:34 / mi) | |
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| Inner loop from home. 70's felt nice. |
Tuesday Jul 12 |
| Track (intervals) 14:58 [4] 2.25 mi (6:39 / mi) | |
| max:158 |
| 3 intervals on the outer, cinder track (.75 miles). Real track was swarming with kids. Keeping rests to about 3 minutes. Mid-80's and moderately humid. 5:04 (142), 5:00 (146), 4:54 (151). |
| Track 19:00 [3] 2.25 mi (8:26 / mi) | |
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| Warm-up, warm-down. |
Monday Jul 11 |
| Trail/Road Run 35:47 [3] 4.5 mi (7:56 / mi) | |
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| 6 loops around outer track after lifting. Near 90 heat and acid reflux from lunch made this just to get through. |
Sunday Jul 10 |
| cycling 2:01:15 [3] | |
| ahr:124 max:156 |
| Westhampton-Chesterfield-Williamsburg loop. About 33 miles, 16.3 mph. Plan was to do a leisurely ride but with some significant climb (unlike my standard loops). Chesterfield is at 440 m. (I start at about 50). The serious climbing starts when you turn onto Chesterfield Rd. from North St: it climbs 250 m. in just over 3 miles, with two tough stretches. Then it drops 100 m and climbs another 120 m more gradually to the town center. The ride back was fast and fun! 23:29, 40:06 (Chesterfld rd), 1:16:14 (143) |
Saturday Jul 9 |
| Trail/Road Run 58:54 [3] 7.0 mi (8:25 / mi) | |
| ahr:146 max:160 |
| Mill R. loop. Man, this felt hard. Probably tired from hard workout on the elliptical. HR way too high for this pace. Need to do more hour length runs. 7:11 (127), 25:37 (142). 40:03 (153), 58:54 (152) |
Friday Jul 8 |
| machines (elliptical) 40:00 [3] | |
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| Steady effort. Needed a day off from running. Though, with the steady rain, this might have a good day to run trails without FDF's. |
Thursday Jul 7 |
| Track (intervals) 16:41 [4] 2.5 mi (6:40 / mi) | |
| max:159 |
| Smith track, low 70's. 1600 in 6:56 (147), full rest, 1600 in 6:39 (152), full rest, 800 in 3:06 (148). Some of it with Rich Goldman. Need the full rests (5 minutes) for stretching out hip (and also lack of conditioning). But I'm feeling like I can run again. |
| Track 25:00 [3] 3.0 mi (8:20 / mi) | |
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| Before and after. |
Wednesday Jul 6 |
| Road Run 31:03 [3] 3.9 mi (7:57 / mi) | |
| ahr:139 max:151 |
| Childs Park loop. Ran the pace and with HR I wanted, but felt harder than expected (100% humidity? tired legs?) |
Tuesday Jul 5 |
| Track 25:09 [2] 2.75 mi (9:08 / mi) | |
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| On cinder "track" around outside of Smith fields. Slow warming up and between; moderate paced cooldown. Warm and humid. |
| Track (intervals) 13:21 [4] 2.0 mi (6:40 / mi) | |
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| DId three intervals with full rests before each. Outer track (.75 miles,or a tad less) in 5:06(144), 800 on the (real) track in 3:17 (144), and another outer loop in 4:59 (148). MHR: 157. Not bad. |
Monday Jul 4 |
| cycling 1:52:19 [3] | |
| ahr:130 max:148 |
| Conway-Whateley loop. Another good ride, and course PR. 18.4 mph. Helped by a tailwind going up rt 5 where I (easily) averaged over 20 mph. But climbed well too up 116 and Whately Rd to the high point (255 m) near the Whately town line. 38:27 (116), 20:47 (Whately rd), 14:01 (town line), 21:02 (town line), 18:00. |
Sunday Jul 3 |
| Trail/Road Run (recovery) 50:12 [2] 5.6 mi (8:57 / mi) | |
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| Outer loop at a slow jog. Counting this as a rest day. |
Saturday Jul 2 |
| Trail Run (tempo) 23:53 [4] 3.1 mi (7:41 / mi) | |
| ahr:150 max:157 |
| Noho XC race course. Good, hard effort, helped by break in the weather. Steady improvement in my speed and conditioning. Never felt maxed out, as MHR confirms. But felt some strain in my hip and lower back the whole way. Running on the edge. 7:34 (146), 7:34 (150), 7:55 (154), 49 (154). |
| Trail/Road Run 28:00 [2] 3.2 mi (8:44 / mi) | |
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| Slow jogging before and after. |
Friday Jul 1 |
| Trail/Road Run 44:56 [4] 5.6 mi (8:01 / mi) | |
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| Outer loop again, a bit faster. Hard work in the heat and humidity (though the dew point is "down" to 68). 6:55, 26:30. |