Wednesday May 31 |
 | Trail Run 1:10:14 [3] 8.0 mi (8:46 / mi) | |
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| AM run with Peter on Toby. Race course, but with a little loop up to the Frost and back instead of going all the way down to the gate. Moderate pace (for me, easy for Peter!). Legs felt OK; back a bit sore from lifting and installing three air conditioners. |
Tuesday May 30 |
| Track 12:30 [3] 1.5 mi (8:20 / mi) | |
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| Orientation and instruction for the SMAC youth relay league. My 8th or 9th year coaching the "orange" team. Did a couple of laps with the kids before trying to teach them about relays. For some reason, there were twice as many girls as boys this year, most in the 7-10 age range.
After, I did an 8:20 mile with Adam. Since he finished (and made me finish!) with a 1:40 final lap, he obviously wasn't pushing that hard. He promises this is the beginning of a summer training program; he's been rather a sloth of late. |
| dirt 13:00 [3] 1.5 mi (8:39 / mi) | |
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| Meadows loop from home. I had planned to do something longer, but I felt too drained after all the standing around at the track in the heat. Very stiff. |
Monday May 29 |
| cycling 1:06:40 [3] | |
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| Westhampton-Leeds loop, 18 miles. First ride of the year - getting rather a late start. Modest effort. |
Sunday May 28 |
| Trail Run 2:09:34 [3] 12.6 mi (10:16 / mi) | |
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| I had signed up for Nipmuck, but decided in advance (yesterday, after picking up all the controls from my meet in the heat!) that I would just run the first half. Which went pretty well, except for a two-minute excursion off the course (following the line of runners ahead of me - Baa). Felt pretty good at the halfway, and probably could have kept the pace going at least another half hour, but I wasn't tempted to try to do the whole thing: it was getting quite warm, and I would have done a lot of walking from 3 hours on.
Splits: 1:04:54 (including the 2 minutes off course); 1:04:40 (including 40 seconds at the turnaround.)
The race director, Dave R, is now certifiably insane. He held us for over 15 minutes with a totally unfunny pre-race "briefing". |
Saturday May 27 |
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| Event: Forest Park Sprints
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| Orienteering 1:00:00 [2] 4.0 mi (14:59 / mi) | |
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| Time is about the amount of jogging I did putting out and picking up controls at Forest Park. |
Friday May 26 |
| Trail Run 35:45 [3] 4.25 mi (8:25 / mi) | |
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| Outer loop from Smith. Summery, shirtless run. Still no bugs! |
Wednesday May 24 |
| Orienteering 24:17 [3]*** 3.05 km (7:58 / km) +105m 6:48 / km | |
| spiked:11/11c |
| Thought I should test run my sprints for Sat. before subjecting others to them; ran them at intensity 3. They're fast, which for me is the essence of sprint orienteering. (I don't much care for "woods sprints" over crappy terrain.) The orienteering is easy - more yellow than orange - but at level 5, mistakes happen. And at Forest Park, you can get hammered for a bad route choice. Winning time could be 15-16 minutes (if John F. shows, and runs clean!).
Wildlife sighting: some geese were guarding a control site, hissing at me when I came too close to their chicks. |
| Orienteering 31:07 [3]*** 3.45 km (9:01 / km) +115m 7:44 / km | |
| spiked:11/13c |
| Sprint 2, a bit longer. I think it's just as fast as sprint 1, but my energy was flagging, and I made some small mistakes. Predicted winning time 18-19 minutes (if no mistakes). |
| Orienteering 15:00 [3] 1.5 mi (10:00 / mi) | |
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| Some extra jogging. |
Tuesday May 23 |
| Trail Run 1:01:02 [3] 7.0 mi (8:43 / mi) | |
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| Nice mid-day outing with Peter, mostly on the Frost past Juggler to the tracks and back, but some on trails and fields west of the Frost. Moderate pace: we both had tired legs (in my case, it seems to be a permanent condition).
Wildlife sighting: a couple of cows grazing in a makeshift corral, blocking our path. They were nonplussed. (Not as noteworthy as the bobcat I saw Sunday at Brainard.) |
Monday May 22 |
| machines 50:00 [3] | |
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| ellipical, 30; bike, 20. |
Sunday May 21 |
| Orienteering 1:03:23 [4] 5.7 km (11:07 / km) | |
| spiked:10/14c |
| NEOC "score-o" at Brainard. (Well, it was just one loop, so the only choice was which direction to run it). Mistakes were made, time was lost (maybe 5-6 minutes), legs were listless (from 12 hours of driving the day before?). |
| Orienteering 1:10:00 [2] 4.2 km (16:40 / km) | |
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| Picking up 9 of the controls, in the rain. Mostly walking. |
Friday May 19 |
| Trail/Road Run 27:24 [2] 3.0 mi (9:08 / mi) | |
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| Easy, around UMass, nursing some sore muscles. Fields were too saturated from rain so I tried the new UMass track, doing an 8 minute mile: looks great, but feels like a thin layer over concrete. Would be punishing for speed work. |
Thursday May 18 |
| Track 17:12 [5] 2.75 mi (6:14 / mi) | |
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| Thursday track. Knew right away I wasn't going to have a good day, but I hung with it, and tried not to worry about the slowish times. 2 800's, 1 1200, then 2 more 800's. Ahead of Barry for the first two, behind for the last three. Stiff headwind on the backstretch contributed to the slow times.
3:05.9, 3:04.2, 4:48.6, 3:06.3, 3:07.7. |
| Track 15:00 [3] 1.75 mi (8:34 / mi) | |
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| Warm-up, cool-down. |
Wednesday May 17 |
| Orienteering 30:00 [2] 3.0 mi (10:00 / mi) | |
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| Finally a day with no rain, so I did a couple hours of map updating at Forest Park for my sprints in 10 days (needs a lot more). I'm guessing there was about 30 minutes of jogging getting between areas that needed work. |
Tuesday May 16 |
| Trail Run 35:55 [3] 4.5 mi (7:59 / mi) | |
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| From Smith gym after lifting, with the rain finally stopping. By chance, the timing had me merge with the Tuesday night race for about a half mile, towards the back of the pack: I was going slightly slower than Dave M. Not even close to recovered from Sunday. |
Monday May 15 |
| machines (elliptical) 30:00 [3] | |
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Sunday May 14 |
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| Event: 28th Annual Billygoat Run
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| Orienteering race 2:19:46 [4] 12.7 km (11:00 / km) +450m 9:21 / km | |
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| 28th Billygoat run (my 7th) at Macedonia Brook. Rain held off making for nice conditions. I had a very good run; went out a bit too fast, and faded over the last 45 minutes; but only 3 minutes lost for the whole run, with no mistake over a minute and a half. I finished in 36th place: last year I was 31st when so many others screwed up; but I think this was my best Billygoat run. I skipped 25 (was 10 better? no skip saved more than a couple minutes); forked right (not by choice: just fixated on the nearby circle for 4, and never noticed the other line, even when I wondered why Bernie and another were veering so far left!)
Unfortunately, I had to leave right after finishing to get to see Nora on stage for the "declamation finals" at Deerfield. Good thing I had a good run: she was randomly chosen to go first, and I just made it with five minutes to spare! |
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| C • Well done 3 |
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- Splits |
Saturday May 13 |
| Trail/Road Run 31:10 [2] 3.75 mi (8:18 / mi) | |
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| AM run before a family outing to Boston. Creaky. |
Thursday May 11 |
| Track 14:52 [5] 2.5 mi (5:57 / mi) | |
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| Thursday track at Eaglebrook, 60's and a bit damp. I ducked Peter by running with the "mini-cheetahs": 2.5 miles of speed seemed plenty, and I like being the fastest in the slow group instead of the slowest in the fast group. To my total surprise, my legs and energy were good, and I was able to push hard without running out of steam, finishing with a 400 in under 82. Workout was a pyramid: 400, 600 1000, 1000, 600, 400. Splits: 1:27.2, 2:12.0, 3:49.8, 3:50.2, 2:11.7, 1:21.9. |
| Track 20:00 [3] 2.25 mi (8:52 / mi) | |
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| Before and after. |
Wednesday May 10 |
| machines (crosstrainer) 30:00 [3] | |
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| Thought this might be good for a strain in my right hamstring that won't go away. After lifting. |
Tuesday May 9 |
| Orienteering 1:35:55 [3] 6.5 km (14:45 / km) +350m 11:38 / km | |
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| Norwottuck, 2002 Troll Cup day 2 red. Relaxed pace - still feel physically tired - very clean run with good routes except that I had multiple trail confusion going from 9 to 10 and then decided instead to make it a woods run: added 8-10 minutes. |
| Orienteering 6:00 [2] 0.5 mi (11:59 / mi) | |
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| Jog to the triangle. |
Sunday May 7 |
| Orienteering race 2:00:23 [4]*** 8.2 km (14:41 / km) +425m 11:40 / km | |
| spiked:11/18c slept:5.0 |
| Day 2 Red. Physically, like yesterday except add major foot and toe cramps over the last half hour. The orienteering: like yesterday, a 12+ minute mistake (on #7), and a bunch of smaller ones. Difference was that the smaller ones were especially stupid today. Not a weekend that will make it into my orienteering top ten. |
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Red-2X - Splits |
Saturday May 6 |
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| Event: West Point A meet
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| Orienteering race 1:47:33 [4]*** 6.2 km (17:21 / km) +360m 13:27 / km | |
| spiked:11/15c |
| West Point A-meet, Red. Only my second time doing the Army's annual A-meet: terrain seemed a lot tougher, and the maps a lot sketchier, than I remembered from last time. My worst per-k number in a long time. Physically, I felt pretty feeble, going up of course, but, probably lose time getting down rocky hillsides. I inexplicably couldn't find the flag on an easy leg (spur, #5), losing over 12 minutes; then probably another 5 minute lost on three others, being stupid or sloppy. |
| Orienteering race 27:54 [4] 3.2 km (8:43 / km) | |
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| Peter's sprint, really nice course but I was too spent and dehydrated to do anything but jog; and then, by halfway, too braindead to follow the lines on the map. Distance is the course I ran, which added a return to #1 between #13 and #14. |
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Red-1X - Splits |
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West Point Sprint (Team fundraiser) - Splits |
Wednesday May 3 |
| dirt 31:20 [3] 4.0 mi (7:49 / mi) | |
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| 5 laps around Smith field, after lifting. Legs still tired; need a real rest day (or two). |
Tuesday May 2 |
| Road Run 1:15:55 [3] 8.5 mi (8:55 / mi) | |
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| Frost to Depot Rd. and back, in light rain. Slow going out; not much faster coming back. 39:24, 36:31 |
Monday May 1 |
| Road Run 33:41 [3] 4.1 mi (8:12 / mi) | |
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| UMass loop. Tired, as expeced. Back a bit sore too. |