Thursday Aug 31 |
 | Trail Run race 19:52 [5] 3.1 mi (6:24 / mi) vdot: 50.1 | |
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| Holyoke 5k race, straight. Success! Good weather, rested legs, just ran hard the whole way. No way to guage how I was doing midway without mile marks (except that Seth was behind me), but I figured I should be in shape to break 20, and I was. Legs wanted to go faster, but lungs held me back.
23 seconds faster than early July. 4 seconds faster than Peter ran early in the summer (before all the altitude training!). |
| Trail Run 20:00 [3] 2.5 mi (7:59 / mi) | |
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| Good warm-up for race. |
Tuesday Aug 29 |
| Trail Run (hills) 47:13 [3] 5.5 mi (8:34 / mi) | |
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| From Smith Gym, included four repeats of hill in first mile of XC course. (Start at bottom, right at junction, past 1 mile mark (backwards) to high point.) First hill was medium effort, last was hard. 2:22, 2:15, 2:10, 2:07. Low energy: need a day off. |
Monday Aug 28 |
| Trail Run 45:03 [3] 5.5 mi (8:10 / mi) | |
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| Smith fields and adjacent trails. Tired. |
Sunday Aug 27 |
| Trail Run 50:03 [3] 6.2 mi (8:04 / mi) | |
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| Noho 5k course, twice (with a 2 minute break in between). With Milton and Hannah, visiting from PA. At 7:30 AM, before an airport run, so felt stiff starting out, then fine.
8:33, 7:50, 7:59, 50, 7:58, 7:54, 8:08, 48. |
Saturday Aug 26 |
| grass 7:00 [5] 1.2 mi (5:50 / mi) | |
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| Smith fields, on grass. With Milton's 13 year old daughter Hannah. She ran the 3000 at nationals, qualifying with a little over 11:00. She was doing the following workout (from Daniels): 7 sets of: 2 minutes hard, one easy, one minute hard, 30 seconds easy, 30 seconds hard, 30 seconds easy; no rest between sets. I did the first and third set with her, at what felt like well under 90 second per 400 pace. All out for me. |
| Trail/Road Run 42:00 [3] 5.0 mi (8:23 / mi) | |
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| Various warming up and cooling down. |
Thursday Aug 24 |
| Track (intervals) 19:06 [5] 3.0 mi (6:21 / mi) | |
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| Eaglebrook track, did 3 x 1600 with about a minute forty second rest between. Splits: 6:23, 6:21, 6:22. Decent, if not great, workout. About the pace I wanted, and very consistent, but I was breathing awful hard by the end of each mile. (Peter, on the other hand, did a fourth in 6:11. As I get fitter, he gets more so: a moving target.) |
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| C • Bricker intervals 2 |
| Track 21:00 [3] 2.5 mi (8:23 / mi) | |
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| 5 laps before, 5 after. |
Tuesday Aug 22 |
| Trail Run 51:18 [4] 6.0 mi (8:33 / mi) | |
| weight:143lbs |
| Mt Tom loop, counterclockwise. Good, hard effort; best time in at least five years. Again, legs felt good. Start/finish: bridge to parking lot at Lake Bray. 12:11 (road to Teabag to M-M), 8:24 (up and over Goat Peak, plus jog on road), 11:22 (M-M over Whiting Peak to red dot), 7:00 (to Keystone ext.), 5:21 (to Keystone), 6:59 (to finish). |
Monday Aug 21 |
| Trail/Road Run 35:46 [3] 4.5 mi (7:56 / mi) | |
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| From home, three laps around Smith fields, and back; last lap in 5:28 (7:20 pace). Legs felt fine. |
Sunday Aug 20 |
| Orienteering race 1:16:28 [4] 6.6 km (11:35 / km) | |
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| US champs, day 2, "The Big Sandy". Well, the biggest mistake by far occurred before I started: I forgot to put my contact in. And I had no magnifier on my compass (because I don't really need the magnifier when I wear the contact). I didn't discover this until the second I turned the map over: it was all blurry, and I had this sinking feeling. (I could hear a "you idiot!" in Peter's intonation, one of his favorite phrases). So, I couldn't read the map well on the move, and couldn't distinguish any rock detail (had to be at a dead standstill holding the map at just the right distance to distinguish a boulder, from a boulder cluster from a cliff - but hey they often looked the same in the terrain anyway!) I guess the extra hesitations and slowdowns took about a minute per k off my time. And then there were about 10-11 minutes of mistakes. The worst, about 6 minutes on #5 (dot knoll on a spur), was just stupid. I lost contact a bit and wasn't sure where I hit the spur. I thought I was too low, so I started hunting for it up higher (Actually, i was probably about 30 meters too high). When I didn't find it, I stood there trying to make the rock in the terrain match the map, which was hopeless. I should have focused on the shape of the spur. At worst, there's no way I should lose more than 2 minutes on this: since I knew I was on the right spur, I should have gone quickly 50 meters up and then quickly back down the other way. Also had a 3 minute error on 10, missed right and hit a stream bed. It should have been a one minute error, but at first I couldn't find the stream on the map and went the wrong way. Otherwise the navigating was pretty good: it was technically more difficult than yesterday, and I spiked a lot of potentially tricky legs.
Dropped from first M50 to fifth, deservedly so, but interesting that I would have been first M55 or M60. A good meet, overall: day 1, the first time I raced with a contact, gave me a sense of how I could orienteer. But to do that consistently? I'm not there yet. |
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| C • A good meet, overall: day 1, t... 5 |
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Green L Day 2 - Splits |
Saturday Aug 19 |
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| Event: US Classic Champs
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| Orienteering 52:53 [4] 5.6 km (9:27 / km) | |
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| US Champs, day 1, green. A great run, with only 3 small mistakes, totaling maybe a minute and a half. I didn't feel fast, and walked a ton, but I guess others felt the climb more than me. Legs felt good on the flats and downs. Third on the Long Green, first in M50, a minute ahead of Carl Childs, and a couple minutes ahead of a bunch of others including Jim E and Tom S. Can I run this well two days in a row? |
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Green L Day 1 - Splits |
Friday Aug 18 |
| Orienteering 20:15 [3] 2.2 km (9:12 / km) | |
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| Short model event in Buena Vista: five controls in a line, ran forwards and then backwards. (The control numbers went forwards and backwards, not me.) Spiked them all. Lots of climb coming back. |
Thursday Aug 17 |
| Orienteering race 1:10:45 [4] 6.1 km (11:36 / km) | |
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| Laramie, A-meet, red, middle distance. Far Meadows map. Beautiful terrain, great map, abyssmal orienteering. Maybe 16 minutes lost. Oxygen was the least of my problems. |
| Orienteering 35:00 [3] 3 km (11:40 / km) | |
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| Control pickup. Drove out with Peter: picked up four from blue course, then a couple more with Peter. Had some trouble finding them, but the worst was, coming back to the car, I just headed SW to the road, but when I checked my compass, it said I was going due S, so I turned a bit the left, ran some more, checked my compass and it still said was going due S, so I turned a bit more, ran some more ... I was holding the baseplate compass I borrowed from Peter in the same hand as a punch. And now I had drifted so far W I missed the road. |
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Red Day 3 - Splits |
Tuesday Aug 15 |
| Trail Run race 20:53 [5] 3.1 mi (6:43 / mi) vdot: 47.2 | |
| weight:145lbs |
| Northampton 5k XC race. Temp in mid-80's, but low humidity so able to put out a hard effort. Pleased with the time: goal was breaking 21. I was 15 seconds faster than last time I ran it, and (more important) only 1 second off Peter's time in April! Legs felt good. I've said it before: training works. Split profile was the same as usual for me: 6:30, 6:37, 7:06, 40. |
| Trail Run 40:00 [3] 4.75 mi (8:25 / mi) | |
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| Good warm-up of almost three miles seemed to help. Cooldown with Gary Krinsky. |
Sunday Aug 13 |
| Orienteering 1:37:38 [3] 7.2 km (13:34 / km) | |
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| O-practice at Mt Tom: red course from my meet last year. Slow, and a bunch of misses (even though I set the course). Some areas look a lot different with the vegetation at its thickest. At least 8 minutes lost, 5 on the little cliff at the farthest end of little Mt Tom where I drifted onto the neighboring spur and overshot; then took a while to figure where I was. The silver lining: almost no bugs! |
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| C • No bugs in Laramie either 3 |
Saturday Aug 12 |
| Trail/Road Run 50:03 [4] 7.0 mi (7:09 / mi) | |
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| Mill R. loop. Pleased with the time. I guess training works (dewpoint in the 40's helps too). Goal was 51, but when I saw I had a chance of breaking 50, I pushed hard at the end. Just missed. Back has been hurting some; but probably more from the bad mattress than the mountain running.
23:14, 11:40, 15:08. |
Friday Aug 11 |
| Note | |
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| Rest day. A good two weeks of training coming to an end. In addition to the mountain running, there was 15 or so hours of tennis that I didn't log. |
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| C • The hour you toyed with me sur... 2 |
Thursday Aug 10 |
| Trail Run 2:59:57 [3] 8.4 mi (21:25 / mi) +1300m 8:59 / km | |
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| Tuckerman Ravine trail, out and back, to the summit of Washington. Pretty nice day for this: 70's at base, 50 and only moderately windy on top, clear views up to about 6000', with just the top of the cone in a cloud. About 1:40 going up (lost my splits at the top), 1:19:57 coming down. Time up doesn't include a 15 minute excursion off the trail: I missed where the trial switches back left up the headwall and followed two sets of hikers in front of me up a steep rocky boulder field until it ended in brush. After debating a while with them where the trail might be, and whether to try to traverse the steep headwall to find it, I decided to suck it up and climbed down the hundred feet or so until I reconnected with the yellow blazes.
The climb up was long, but felt less challenging than I expected. The first 3 miles were a rocky, but moderate climb with some runnable sections; then came the steep headwall of the ravine, but the footing was always good, and my instinctive acrophobia never set in; then came the huge, boulder-strewn cone to the summit. It seemed surreal when, nearing the top of the climb, and feeling far away from civilization, I glimpsed a car drifting by in the fog.on the auto road. At the top, I warmed up in the summit house, and rehydrated. Then I climbed the final 20 feet to the summit marker, before beginning the tedious mile of boulder hopping down steeply to the headwall. I ran the last 2.4 miles from the shelter, mostly over tops of boulders, without stopping in 27:23.
I've now run 28 of the 48 New Hampshire 4000 footers. I started this pointless quest in 2000 (at which time I had run only Passsaconway and Whiteface), doing about 4-5 each summer during my two week vacation. At that pace, I need four more years. |
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| C • Mostly on the tops of boulders... 2 |
Wednesday Aug 9 |
| Trail Run 18:18 [3] 1.8 mi (10:09 / mi) | |
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| Adam wanted to run up to Rattlesnake. An easy pace going up (11:28), since he wasn't sure he could do it without walking; but I think he had plenty to spare. Then I chased him going down, trying to avoid embarassment (6:50): close to race pace for me. |
Tuesday Aug 8 |
| Trail Run 2:10:17 [3] 7.4 mi (17:35 / mi) +750m 8:19 / km | |
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| Mt. Jackson: Crawford Path, Mitzvah cutoff, Webster Cliff, Webster-Jackson. A decent effort up to the hut (20 seconds faster than last year, when I did Pierce and Eisenhower). Nice runnable ridge to the base of Jackson. Nice views from the top, but didn't tarry long for fear of being blown off the summit. Trail down was steep at the top, and rough the whole way: slower pace going down than up!
47:15 (2.6, hut), 25:20 (4.3, summit), 51:35 (6.9, rt. 302), 5:13 (7.4, road to Mt Clinton parking) |
Monday Aug 7 |
| Road Run 41:21 [3] 5.0 mi (8:15 / mi) | |
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| Winaukee Camp, out and back. Two very steep hills, warm and sunny. 21:41; 20:40 |
Sunday Aug 6 |
| Trail Run 1:38:00 [2] 4.8 mi (20:24 / mi) +450m 9:49 / km | |
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| Morgan-Percival loop in the Squam range, with Adam and Dylan. Didn't run too much of the up, but they had no problem running my pace going down. |
Saturday Aug 5 |
| cycling 1:49:50 [3] | |
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| Center Harbor, Center Sandwich, Moutonborough loop, about 28 miles. Modest pace over undulating terrain with a few memorable hills. |
Friday Aug 4 |
| Trail Run 2:46:47 [3] 11.4 mi (14:37 / mi) +750m 7:33 / km | |
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| White Mtn training, day 2. Zealand Mountain, out and back. A much easier day than yesterday: less climb, less humidity, mostly runnable except for 30 minutes of steep climb up to the ridge; though trails were very wet. Stopped for nice view at Zeacliff outlook. Peter spotted some unusual birds, but had some trouble locating Mt Washington.
Splits: 28:46 (2.5), 4:59 (hut, 2.8), 56:37 (top, 5.7,1:30:32), 46:50, 4:10, 24:46 (1:15:46) |
Thursday Aug 3 |
| Trail Run 3:21:52 [3] 10.0 mi (20:11 / mi) +1100m 9:21 / km | |
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| White Mtn training, with Peter. Did the Kinsmans from Franconia notch (Lonsesome Lake, Fishin Jimmy, Kinsman Ridge, and back). Drizzly, humid, very wet slippery trails, no views. Least runnable, and slowest pace by far, of any White Mtn run I've done: though that may change if I do Washington next week. Felt depleted at the end. Splits: 23:32, 4:23 (hut, 1.6), 47;29 (3.5), 14:37 (N. Kinsman, 4.1), 19:03 9 (S. Kinsman, 5, 1:49:05), 19:04, 12:53, 41:47, 4:18, 14:43 (1:32:47). |
Wednesday Aug 2 |
| Note | |
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| Rest day. Peter and Gail up to the lake for a visit. Started with 9 holes of golf - shot 50 or 51, not bad considering only the second time I've played in 20 years - but then a total collapse in tennis, letting Peter win two games in a set. |
Tuesday Aug 1 |
| Road Run 59:15 [3] 7.0 mi (8:28 / mi) | |
| ahr:138 max:157 |
| Long Island. Included two whopper hills in brutal sun and humidity. 29:54, 29:39. |
| cycling 25:00 [3] | |
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| Same route as the run, later in the day, temp in the 90's. |