Monday Jan 29 |
 | machines (bike) 30:00 [2] | |
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Sunday Jan 28 |
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| Event: WCOC Meet and Winter Meeting
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| Orienteering race 23:07 [4] 2.4 km (9:38 / km) | |
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| Sprint A, first of three. Shaky at the start. Misread the stone walls and went past 2, losing at least a minute. Then navigated OK, but not moving well. My back and left quad both got progressively worse through the three sprints; will need some recovery time. Seems I can't go more than a few weeks without reinjuring something and having to back off training again. |
| Orienteering race 24:30 [4] 2.4 km (10:12 / km) | |
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| Sprint B, the worst of the three, this time with two mistakes totaling maybe 2 minutes. Felt worse physically too than sprint A. A bad fall coming into the first control didn't help. |
| Orienteering race 22:10 [4] 2.4 km (9:14 / km) | |
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| Sprint C. This was the best - no mistakes more than 10-15 seconds - and I tried to put out a hard effort ... But I just didn't have it physically with both my back and quad hurting. |
Saturday Jan 27 |
| Orienteering 33:03 [3] 3.2 km (10:20 / km) | |
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| Mt Tom, yellow course from 2005. Had planned to do more, but it was just too cold for orienteering: 13 degrees. |
Thursday Jan 25 |
| Trail Run 1:21:35 [3] 8.5 mi (9:36 / mi) | |
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| On Mt. Toby with Peter. Up the power line (17:33), past the gate (38:20) a bit, then up the telephone trail to the Frost and back down to the course near the shack; back from power line in 14:20. My legs felt a bit tired and I was content to let Peter lead the whole way. Which was useful, since he gave me advance warning as we approached the numerous patches of hidden ice along the trail. |
Wednesday Jan 24 |
| Orienteering 1:13:00 [2] 5.0 mi (14:35 / mi) | |
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| Northside of Norwottuck, at a very relaxed (and so enjoyable) pace, about one-third off trail. No compass, and no contact or magnifier, made it interesting; but only one minor trail mistake. |
Tuesday Jan 23 |
| Track 11:30 [5] 2.0 mi (5:44 / mi) | |
| max:155 rhr:45 weight:151lbs |
| Smith indoor track, with Peter. 8 400's with a minute and a half rest in between. Though we were both complaining -- my foot, Peter's hamstring -- it was a pretty good workout for a couple of old guys. We took turns leading, which made for an excellent split profle: 87.5, 87.3, 87.4, 86.7, 86.2, 85.3, 85.5, 84.6. |
| Track 17:00 [2] 2.0 mi (8:30 / mi) | |
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| Before and after. |
Monday Jan 22 |
| machines (Elliptical, Kilimanjaro) 30:00 [3] | |
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Sunday Jan 21 |
| Trail/Road Run 50:32 [3] 6.5 mi (7:46 / mi) | |
| ahr:142 max:153 |
| Mill River loop from home, 20's. A good time for this loop, but the pace used to be better before the era of Forerunner honesty. 23:10, 34:40. |
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| C • What was the old distance, 7 o... 5 |
Saturday Jan 20 |
| Track 7:13 [3] 1.0 mi (7:12 / mi) | |
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| With Adam. Plan was to pace Adam to a sub-7 but he was complaining a lot before and during the first couple laps so I backed way off and we did the first half in 3:48. Then, after a after a slow fifth lap in :59 he said he wanted to pick it up so we finished with laps of 49, 49, 46. Breaking 7 wouldn't be a problem for him in a race, but he always avoids racing a mile and so has never done it. |
| Track 6:20 [4] 1.0 mi (6:19 / mi) | |
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| Then I did a faster mile on my own. This felt very controlled and well under race pace. And the over-the-counter orthotics I got today definitely helped with my toe pain; in fact I didn't feel anything until the cooldown. |
| Track 14:00 [2] 1.75 mi (7:59 / mi) | |
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| Before and after. |
| squash 20:00 [3] | |
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| Got in three good games of squash after running and before getting kicked out of the gym. |
Thursday Jan 18 |
| Road Run 45:46 [3] 5.9 mi (7:45 / mi) | |
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| Sand Hill loop from UMass. A decent effort; I had to wear my worn-out trail shoes to avoid pain from my neuroma. I'm seeing a foot doctor on Saturday to try to get proper orthotics. 7:49, 7:48, 9:52, 7:58, 4:35, 7:43. |
Wednesday Jan 17 |
| Track 5:47 [4] 1.0 mi (5:47 / mi) | |
| max:157 rhr:46 |
| 4 400's at the Smith indoor track, with a walk/jog 200 in between.
85.2, 86.9, 88.7, 86.4. |
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| C • You sound like you are getting... 2 |
| Track 21:00 [3] 2.5 mi (8:23 / mi) | |
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| Warm-up, cool-down. |
Tuesday Jan 16 |
| Trail Run 48:57 [3] 5.5 mi (8:54 / mi) | |
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| Juggler. Trail mostly under water between the power line and the field. Easy pace going out, harder coming back. My Achilles seems better (hooray!), but my left quad is sore again (boohoo!). And I have a blister from Sunday on my right foot the size of Australia. 8:32, 10:08, 7:11 (25:52), 6:44, 9:02, 7:17 (23:05). |
Monday Jan 15 |
| machines (elliptical) 30:00 [3] | |
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Sunday Jan 14 |
| Road Run 1:21:01 [3] 10.29 mi (7:53 / mi) | |
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| SMAC run in South Deerfield. I had good energy all the way to the end, and both the Achilles pain and the toe pain were tolerable. I started with Peter, but he was not having a good day; he fell back on the hill in the third mile and cut the run short. At route 5, I waited for Ned and ran with him for a couple miles. Then I picked it up a bit, gradually reeling in the group ahead of me at 9 miles and finished with them.
mile splits: 15:35 (2), 8:15, 7:54, 7:53, 7:40, 8:10, 7:55, 7:43, 7:41, 2:12 |
Saturday Jan 13 |
| Road Run 3:22 [2] 0.4 mi (8:25 / mi) | |
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| Started out (after dark) to do the Child's loop, with new road shoes, but by the time I got to the end of Columbus the neuroma pain was so bad I decided to head back and try something else ... |
| Road Run 29:43 [3] 3.84 mi (7:45 / mi) | |
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| So I took an old pair of road shoes I wasn't wearing any more because they made my neuroma unbearable, and I cut a hole in the insole and stuck a metatarsal pad in the hole. Voila - no toe pain throughout the run. But my Achilles is another matter. I read in my "Injured Runners Handbook" that, for Achilles tendonitis, you want hard, even, flat surfaces. Which this run was. But the Achilles seemed just as sore after this run as after yesterday's run on uneven and hilly trails. Maybe the ice I tucked into my sock and left for a half hour will help.
I looked at the track on Google earth, and it even shows clearly which side of route 9 I was running, and where I crossed the street! Only one "mistake" to speak of where I apparently jumped across the street on top of a building, then jumped back and continued on. |
Friday Jan 12 |
| Trail Run 1:07:21 [3] 6.21 mi (10:50 / mi) | |
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| Bike trails with Peter at Norwottuck, including Far Out, Far Side, and Pete's Wicked. A roller coaster, in parts, though never too steep since the bikers have to be able to get up them. The rocky trail and constant turns made it impossible for me to keep map contact when we were on unmapped trails, which was most of the time. Achilles was OK during the run, pretty sore after. No opportunity to ice it.
The actual track from Forerunner looks nothing like, and sometimes goes nowhere near, where the trail is drawn on the biking map (for one thing, not nearly as much back and forth). It's a mystery, since the bike rag website is full of references to GPS.
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| C • GPS 9 |
Thursday Jan 11 |
| machines 30:00 [3] | |
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| Bike 20, elliptical 10. Achilles good enough to go tomorrow. |
Tuesday Jan 9 |
| Trail Run 46:56 [2] 4.89 mi (9:36 / mi) | |
| ahr:133 max:148 |
| Mill R. parking out the Frost to the stone wall, then the .83 mile loop trail to the west, then a slightly different route back. Easy pace.
I was in Geek heaven. I finally replaced my HR transmitter strap (which I lost last summer) with a new "wearlink" model: the soft electrodes make better contact and are more comfortable. So I wore both my Polar HR watch and my Forerunner. The Forerunner has now been customized to display the 9 statistics (on three pages) that I most care about. So I spent about as much time looking at my watches as looking at the trail or my surroundings. And I now have the Forerunner set to sound automatically at each mile. The first one startled me a bit; I thought my cell phone was ringing.
All this took my mind off a sore Achilles. Probably should take a day or two off. Bummer. |
Monday Jan 8 |
| machines (elliptical) 25:00 [3] | |
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| After lifting. Sore left achilles. |
Sunday Jan 7 |
| Road Run 1:29:27 [3] 11.0 mi (8:07 / mi) | |
| rhr:45 weight:151lbs |
| Annual SMAC run from Amherst Women's Club, including the Jones 10 miler. 40's, shorts and tee shirt. Didn't feel great over the first big hill around 3 miles, and, so as not to have to run on my own, I did the Frost trail shortcut, which cut off about 45 seconds of the race course and got me back in the group with Jim, Maddy, and another woman. But then I felt good for the last half, and had no trouble staying with them. Time for the shortened 10 miler was 1:19:35, so just over 8 minute pace, better than expected. Last five miles in 39:58. Foot and back bothered me most of the way, but no new damage done (I think). |
| squash 45:00 [2] | |
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Saturday Jan 6 |
| Road Run race 21:12 [5] 3.15 mi (6:43 / mi) vdot: 47.3 | |
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| Forest Park 5k race, with temp in the mid-60's (apparently, a record for the month of January). I ran about as well as I could have hoped, given my current conditioning. I started out ahead of Peter, and ran as hard as I could to make sure it stayed that way. Peter finished about 20 seconds back; George was a minute back.
Mile Splits: 6:50, 6:50, 6:43
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| C • nice going, Phil! 3 |
| Road Run 20:00 [2] 2.25 mi (8:52 / mi) | |
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| Before and after. After, I went out with Peter, George, and Lynn to see where Peter inadvertantly went of course (due to poor signage), but he only lost a second or two. |
| Note | |
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| I started using Sport Tracks to import my Forerunner data, and it seems to "correct" the distance. For example, the 5k was 3.15 miles according to sport tracks, but 3.12 according to the watch (and Garmin training center). Thursday's trail run to Atkins reservoir was 5.98 according to sport tracks, 5.83 by the watch. The Mt Tom loop jumped to 5.22 from 4.57; but the Frost run to Juggler only went up to 5.47 from 5.45. I like sport tracks numbers better :-), but I'll have to experiment to see if it's really more accurate. |
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| C • FR Distance vs. SportTracks 6 |
Friday Jan 5 |
| Trail Run 32:14 [2] 3.5 mi (9:12 / mi) | |
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| Inner loop from Smith, after lifting, no-stress pace. |
Thursday Jan 4 |
| Trail Run 49:37 [4] 5.98 mi (8:17 / mi) | |
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| Frost to Atkins Res. and back. Gorgeous day: sunny, 50 degrees, shorts and tee shirt. My legs, foot, and back held up OK. Best training run in many months.
Splits (distance by Forerunner). 7:53 (.93), 4:49 (.54), 2:24 (.22), 6:10 (.63), 4:54 (.60), 5:01 (.60), 4:40 (.62), 2:09 (.21), 4:18 (.53), 7:11(.93). 26:12, 23:25. |
Wednesday Jan 3 |
| machines (elliptical h13) 40:00 [3] | |
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Tuesday Jan 2 |
| grass 41:40 [3] 4.39 mi (9:29 / mi) | |
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| Mid-40's and shorts. Starting from Mill R. parking, ran the Cherry Hill Golf Course, Championship tees, 10 holes (did the first hole twice). Walk/jog from green to next tee. Pace on the fairways varied from 6:45 to 8:00 (uphill); not especially fast, but better than all the jogging I've been doing. |
Monday Jan 1 |
| Trail/Road Run 42:39 [3] 4.79 mi (8:54 / mi) | |
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| Meadows to Arcadia Wildlife Sanctuary, then up Old Coach Road a ways. There is a nice trail network at Arcadia, which is about 1.7 miles from my house along a dirt road through the potato fields, then past the Oxbow water ski area. Felt really sluggish. FR measured only 1.35 miles to the junction before the bridge. Oh well. |