Saturday Dec 31 |
 | Trail/Road Run 30:00 [2] 3.0 mi (10:00 / mi) | |
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| Craftsbury, VT. Got up too late to ski (after a grueling few days in NYC). But went for an exploratory jog with Nora and Adam with dusk approaching. Ran a bit on ski trails, which were well-packed and perfect for running. |
Tuesday Dec 27 |
| Road Run (hills) 40:47 [3] 4.5 mi (9:03 / mi) | |
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| Three Amity hills in 3:38, 3:31, 3:29. Slow jog between and after. Legs/wind were OK, thanks to hillwork with Peter over the last month. But four road runs in a row is not good for my back. |
Monday Dec 26 |
| Road Run 37:07 [3] 4.4 mi (8:26 / mi) +45m 5:05 / km | |
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| Smith-Childs loop. Not much motivation. |
Sunday Dec 25 |
| Road Run 47:00 [3] 5.55 mi (8:28 / mi) +85m 5:01 / km | |
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| Clement St loop. Tired, but needed to burn off some calories from last night's meal in New Haven. |
Saturday Dec 24 |
| Road Run race 43:33 [4] 6.2 mi (7:01 / mi) vdot: 46.9 | |
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| Forest Park 10k race. Temp near 40 and just a little ice. I ran about as I wanted, almost a minute faster than a year ago. I went out a bit easy (for me in a race), which allowed me to keep the pace up without too much discomfort. Back got tight and sore as the race wore on, but not too bad. Seth and Peter went by me around halfway, on their way to doing negative splits. (Peter got the record for 61, finishing a minute ahead of me.) Hit 5k in about 21:45. |
| Road Run 9:00 [3] 1.0 mi (9:00 / mi) | |
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| Warm-up. |
Thursday Dec 22 |
| Trail Run 1:00:22 [4] 6.5 mi (9:16 / mi) | |
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| Snowmobile trails with Peter, this time in Whately. Some icy patches today, but still excellent overall. I felt energetic enough to push the pace on the flats and downs; but my left quad is still sore and weak on the steep ups. |
Wednesday Dec 21 |
| Track 30:03 [3] 4.0 mi (7:30 / mi) | |
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| Indoor track, not for speed, just to avoid running in the cold and dark. Played my usual game of making each mile at least 10 seconds faster than the previous mile: not too hard when you start as slow as I did and do only 4 miles. 7:58, 7:39, 7:28, 6:57. |
Tuesday Dec 20 |
| Trail Run 59:09 [3] 6.5 mi (9:05 / mi) | |
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| Snowmobile trails with Peter in Conway. Lots of long, steep hills - my left leg was complaining - but the conditions were a 10: excellent traction, sinking in from zero to an inch. Peter set the pace, as usual: moderate, but with no slacking off. |
Monday Dec 19 |
| machines 30:00 [3] | |
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| Elliptical, at Smith, after lifting. |
Sunday Dec 18 |
| Road Run 1:22:22 [3] 9.56 mi (8:36 / mi) | |
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| Took my new colleague Brad to a SMAC "fun run" at Julie's on Shelburne Falls Rd. in Conway. With Peter, we headed north to Shelburne Falls, then the long, hard climb up Bray Road, then Baptist Corner and Wilder Hill roads, and back. I was struggling a bit with a sore back, but the pace was manageable. We each took one town line sprint, mine being the cheapest: caught Peter off guard as we headed into Shelburne Falls, and with only a 100 meters or so, I was able to hold him off. Didn't (couldn't) contest the last two; and no way I could compete with Brad's 20 something legs in a sprint. A friendly (but rather stupid) black lab kept us company for the last four miles, dodging traffic the last mile on Shelburne Falls Rd. Had to be driven back home. |
Thursday Dec 15 |
| Track 26:00 [3] 3.5 mi (7:25 / mi) | |
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| Indoor track. Intestinal problems interrupted and altered the planned workout, but I managed a 6:35 mile in the middle. |
Wednesday Dec 14 |
| Trail Run (snow running) 1:02:31 [3] 6.5 mi (9:37 / mi) | |
| ahr:142 |
| On snowmobile trails in Conway, with Peter. Only 20 deg, but if anything I was too warm: took my hat off after 5 minutes and carried the rest of the way. Sinking in 1-2" on every step, and the constant hills, made this a hard workout for the legs. I mostly followed the usual pattern of staying about 10 meters behind Peter: any further and we can't converse; any closer and he'll think I'm challenging him and go faster. |
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| C • 4 |
Tuesday Dec 13 |
| machines 45:00 [3] | |
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| bike: 15 min; elliptical: 30 min. |
Monday Dec 12 |
| Road Run 41:10 [3] 4.9 mi (8:23 / mi) | |
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| UMass loop, after dark, mid-20's. Tired legs = slow pace. |
Sunday Dec 11 |
| Orienteering 1:15:00 [3] 5 km (15:00 / km) | |
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| More deep snow training at Mt Tom, but a lot slower than yesterday. I had to pick up some controls or I probably wouldn't have done this; but I enjoyed the solitude and nice weather (30's). Quite a few tracks off the trails, but not many were human. Sometimes I followed a deer track to right near a control; but the deer didn't stop to punch. |
Saturday Dec 10 |
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| Event: WCOC - Sessions Woods C-Meet & Sprint
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| Orienteering race 28:12 [4] 2.1 km (13:26 / km) | |
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| Charlie's meet at Sessions, in over a foot of snow, starting with the sprint. Beat Peter by 11 seconds! The difference came from gaining 12 seconds on the trail run-in to the finish. But there's a big asterisk by this one: Peter was first out in the sprint, and I was second, so not only did I have tracks when I wanted them, I had tracks that I knew were going the right way. Whether it saved me 30 seconds or a minute or more, who can say. (Still, on the four legs I chose substantially different routes from Peter - 1,2,5, and 7 - I certainly held my own.) |
| Orienteering race 1:17:41 [4] 4.9 km (15:51 / km) | |
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| Changed socks and shirt and went out on the green course. About five had gone out on green before me: tracks helped a lot, though they weren't as trustworthy as in the sprint. I broke new snow for most of 4 and 8, and parts of some other legs. I had somewhat less energy than in the sprint, but still a good run: a one minute mistake on 2 (checked out a flag south of mine), a 30 second hesitation on 6 (at wrong cliff), and a failure of nerve (to cross stream on a high log) cost 1-2 minutes on 10. Running in the deep snow wasn't as hard as I expected: I think my doing the elliptical trainer uses similar muscles in the thigh. Nice course by Charlie. |
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sprint - Splits |
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green - Splits |
Friday Dec 9 |
| machines (ellitical) 30:00 [3] | |
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| After shoveling, and walking K. in a foot of snow, I couldn't face running outside. |
Thursday Dec 8 |
| Track (tempo) 28:46 [4] 4.0 mi (7:11 / mi) | |
| ahr:149 max:159 |
| Indoor track, moderate tempo run, goal was 29:00, which was not too hard aerobically. Splits; 7:17 (140), 7:14 (149), 7:10 (152), 7:05 (155).
Feeling sad as I ran: after running I went home, joined my family in saying goodbye to our 10-year old dog Maisie, and took her to vet to be put down. I held and petted her while the vet injected an overdose of some powerful painkiller. Peaceful and quick: not a bad way to turn off the light.
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| Track 13:00 [3] 1.5 mi (8:39 / mi) | |
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| Mile warm-up, half-mile cool-down, chatting with John Stiffler. |
Wednesday Dec 7 |
| Trail Run 1:12:29 [3] 7.5 mi (9:39 / mi) | |
| ahr:133 max:155 |
| With Peter at Mt Norwottuck. Cold, with an inch or so of snow. Clockwise loop around the mountain, then an out and back up the ridge to the top. A leisurely pace, I had nothing for the climb. My legs were strangely sore (quads, just above the knees), probably from doing a different machine (precor) yesterday that was elevated back to front, and so used my climbing muscles. Felt pretty wimpy on steep downhills, though the footing was pretty good. |
Tuesday Dec 6 |
| machines 30:00 [3] | |
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| Precor cross trainer at UMass. I always see the "young people" doing these with no hands, so I thought I'd try that some. Not easy for me; I had to constantly adjust to avoid tipping over one way or another. And whenever I wasn't holding on, it seemed I was working harder (even though I don't support any weight with my arms). But it seemed like a good exercise for improving balance. |
Sunday Dec 4 |
| Orienteering race 53:29 [4] 4.8 km (11:09 / km) | |
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| NEOC meet at Townsend, Green. I chose the green in part because, with temp at 26 and 2 inches of fresh snow, I was worried my hands and feet would freeze (as often happens, painfully), in part because it was the "Club Champs." (My hands were fine, as it turned out, because I wore my big ski mittens; made for a lot of fumbling with the punches, however.) I had a pretty good run, though the map was hard to read on the move. I was a bit shaky executing my routes to 2 and 3; then went to the wrong knoll on 4 and took too long to figure out where I was (lost 2 minutes); then spiked the rest, 5 through 11, except for going past my attack point on 9 (lost 30 seconds). Energy was good (thanks to the short course!), even plowing through all the thick vegetation. But I lost some time going around wet areas to keep my feet dry. |
| Trail Run 6:00 [2] 1 km (6:00 / km) | |
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| Jog to the start to warm up. |
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Green - Splits |
Saturday Dec 3 |
| Road Run 27:10 [2] 3.1 mi (8:46 / mi) | |
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| Ran the Hot Chocolate Race from downtown Noho with Adam. It was his first "race" off the track. (He ran some cross country in the fall at school, but nothing competitive.) We took it pretty easy, but even so his breathing was bothering him some, so we held back until the very end (when he easily outsprinted me to the finish line). Overall, a positive experience for him. |
Friday Dec 2 |
| Orienteering 1:00:00 [2] 4.5 km (13:20 / km) | |
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| Picked up rest of the advanced controls at Mt Tom. Early AM, quiet and lovely woods. |
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| C • 2 |