Thursday Mar 30 |
 | Trail Run 46:05 [4]6.0 mi (7:40 / mi) | |
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| Juggler Meadow and back. A very good run, felt strong throughout. The trail conditions have been superb all week, thanks to the lack of rain and snow. 8:05, 9:12, 6:31 (23:49), 6:12, 8:52, 7:10 (22:16). |
Wednesday Mar 29 |
| Trail Run 47:17 [3]5.2 mi (9:05 / mi) | |
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| From Amethyst, to the summit of Mt Orient and back. Beautiful day in the 60's. Not pushing very hard, either up or down. 25:21, 21:57 |
Tuesday Mar 28 |
| Trail Run 50:53 [4]6.2 mi (8:12 / mi) | |
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| Frost to Atkins reservoir and back. A good effort, a minute and a half faster than I ran it with Peter in the fall. Legs and energy were good; but need a new pair of lungs. 7:58, 4:57, 2:25, 6:22, 5:12 (26:57), 5:02, 4:58, 2:08, 4:26, 7:21 (23:56). |
Sunday Mar 26 |
| Orienteering 1:21:44 [3]7.1 km (11:31 / km) | |
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| Back home, and need to get in shape in a hurry for the upcoming o-season. At Mt. Tom, I did the score-o from 2002 (all 18 controls; the three in the NE were omitted in 2002 because of the snow). Felt better than I expected, though I walked a lot of uphills. Probably lost 4-5 minutes, most of it in the NE kingdom where, in one area, I couldn't seem to make the terrain fit the map, so I stopped, looked around, wandered a bit, stopped some more, decided I was where I thought I was, and then proceeded to the next point without any trouble. |
Friday Mar 24 |
| Road Run 45:00 [2]5.5 mi (8:10 / mi) | |
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| A more extensive tour of Hyde Park, including some lovely gardens. Tried to run a bit faster, at least in spurts. |
| Note | |
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| Interesting to compare runners in Paris and London. Both cities had quite a few people running in the parks, at least as many as, say, Central Park. But in Paris, 90% were male, and 90% were moving slower than 10 minute per mile pace (too much smoking?). In London, the genders were more evenly balanced, and plenty of runners were moving at a good pace (perhaps training for next month's marathon). |
Thursday Mar 23 |
| Road Run 25:00 [2]3.0 mi (8:20 / mi) | |
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| Had to squeeze this in, since I overslept until 8:30, and didn't want to hold everyone up. Hyde park again. |
Wednesday Mar 22 |
| Road Run 35:00 [2]4.0 mi (8:44 / mi) | |
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| In London. We were staying a block from Hyde Park, so that was the obvious place to run. Lots of cement/stone pathways crisscrossing the park, and looping around the long oblong pond. Runners had worn a path in the grass alongside the walkways, which my back much prefererd. My body doesn't like running pre-8:00 AM. Temp in the low single digits (centigrade, that is). |
Monday Mar 20 |
| Road Run 35:00 [2]4.0 mi (8:44 / mi) | |
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| Along both banks of the Seine, as far as Concorde and back. Totally wiped out from 10+ hours on my feet the lqst two days. |
Sunday Mar 19 |
| Road Run 26:00 [2]3.0 mi (8:39 / mi) | |
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| Paris. Early am. A couple loops around champs du mar, beneath the eiffel tower. |
Wednesday Mar 15 |
| Track 21:31 [4]3.0 mi (7:09 / mi) | |
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| At 8:00 PM after a long workday without lunch or dinner. Didn't want to push too hard; goal was just to be under 22 minutes. 7:13, 7:14, 7:04. |
| Track 16:00 [3]2.0 mi (7:59 / mi) | |
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| Mile before, mile after. |
Monday Mar 13 |
| Track (intervals) 20:54 [4]3.0 mi (6:58 / mi) | |
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| Smith indoor track, 9:00 PM after a long day and after lifting. Did 12x200x200, with goal of alternating 60's and 45's. Not bad: but the 200 recovery laps weren't giving me much recovery by the end.
56.0, 43.3, 59.0, 43.6, 59.4, 45.0, 59.3, 44.5,
1:00.9, 45.2, 1:00.2, 43.9, 1:01.1, 43.7, 1:02.1, 44.4,
1:02.2, 43.4, 1:02.5, 44.2, 1:01.6, 44.2, 1:01.8, 43.3 |
| Track 16:00 [3]2.0 mi (7:59 / mi) | |
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| Before and after. |
Sunday Mar 12 |
| Orienteering 35:00 [2]3 km (11:40 / km) +80m 10:18 / km | |
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| Set the first of two sprint courses for my Forest Park meet. Time is about half the real time, since I walked around a lot scoping out locations. I tried to design the course so that, even if the map isn't updated, there shouldn't be any trouble. My only concern is that some white areas that were runnable now may be pretty green come May. |
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| C • Forest Park Sprints? 2 |
| Orienteering 25:30 [3]3 km (8:30 / km) +80m 7:30 / km | |
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| Ran the course at a moderate pace. Fun and fast, in spite of lots of climb. |
Saturday Mar 11 |
| Trail/Road Run 44:28 [3]5.5 mi (8:04 / mi) | |
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| Outer loop from home. Springlike weather. Slow first mile, then a steady effort. |
Friday Mar 10 |
| Road Run (hills) 10:17 [5]1.35 mi (7:37 / mi) | |
| max:161 |
| 3 Amity Hills, decent splits for the last two. 3:31, 3:25, 3:22. |
| Road Run 28:00 [3]3.2 mi (8:44 / mi) | |
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| The rest of the loop, plus two slow jogs down Amity. |
Wednesday Mar 8 |
| machines (bike) 10:00 [2] | |
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| Warm-up before stretching. |
| grass 29:45 [3]3.6 mi (8:15 / mi) | |
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| Didn't want to run on the roads; didn't have time for trails; so I did four laps around the UMass field, progressively harder. Laps were shorter than usual due to construction: I'm guessing .9 m based on time and effort. 7:51, 7:38, 7:12, 7:03. |
Tuesday Mar 7 |
| Trail Run 1:17:24 [2]8.5 mi (9:05 / mi) | |
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| Out and back to Depot Rd. Slow and creaky, but at least last week's problems have abated. 39:05, 38:19. |
Sunday Mar 5 |
| Orienteering 1:03:03 [2]4.2 km (15:01 / km) | |
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| At Mt Tom with my dog Kayla. Did Billygoat controls 11-16, first just walking, but then some jogging as I never felt my quad or Achilles. Nice outing: spiked them all. Maybe the easy last week of training will do me good in the long run. |
Saturday Mar 4 |
| dirt 5:50 [2]0.7 mi (8:20 / mi) | |
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| Mysterious Achilles-calf inflammation continues. Meanwhile, my weight is up to 1.1 G's. (I'm not willing to restrict my diet to Peter's air sandwiches, not yet anyway.) |
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| C • sandwiches 1 |
| machines (elliptical) 18:00 [2] | |
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| Set the timer for 40 minutes; gym closed after 18. |
Friday Mar 3 |
| Track 4:30 [2]0.5 mi (8:59 / mi) | |
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| Another failed attempt to run. Again, after 1-2 minutes, my left Achilles where it meets the calf started getting sore and stiff and painful; and then, even though I ran only four minutes, I was hobbled for the rest of the day. Since I don't recall ever injuring the calf or Achilles, I suspect it's something I've noticed before: structures that are "downstream" from an injured area (my quad) get fluid trapped that can't escape, leading to pain and swelling. Goes away when all the excess fluid is absorbed. Then again, maybe I'm just making this up. |
| machines 35:00 [3] | |
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| Bike. A harder effort, since I didn't feel the quad at all. For some reason, the thought kept recurring how a chain is only as strong as its weakest link. Seems unfair to the other links. |
Thursday Mar 2 |
| machines 45:00 [2] | |
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| Bike, 20; elliptical, 25. Playing it safe (for a change); but quad and achilles seem to be getting better. |
Wednesday Mar 1 |
| Track 4:20 [2]0.5 mi (8:39 / mi) | |
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| Well, I thought I would test my sore quad at the track after dark, hoping to be able to do some 8 minute miles. But not only was my quad still too sore to run, my left achilles was messed up after a couple of laps. |
| machines (bike) 20:00 [2] | |
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| Something I could do without making things worse. |