Thursday May 31 |
 | Track (intervals) 21:49 [5] 3.5 mi (6:13 / mi) | |
| max:158 |
| Cheetah workout: 400x800x800x1600x800x800x400. Tough workout, not for wimps. It felt especially hard because of the short rests (about a minute after each 800, minute and a half after the 1600). I had to back off a bit from my planned pace on the 1600 and last two 800's to get through it. HR stil lower than expected. 1:27 (125), 3:07 (139), 3:04 (144), 6:30 (148), 3:09 (147), 3:07 (148), 1:25 (144). |
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| C • not for wimps 4 |
| Track 14:00 [2] 1.5 mi (9:20 / mi) | |
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| Before, after. |
Wednesday May 30 |
| Trail Run 39:35 [2] 4.2 mi (9:24 / mi) | |
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| Outer loop from Smith, very slow. |
Tuesday May 29 |
| Track 1:40 [3] 0.25 mi (6:40 / mi) | |
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| Warm-up jog with the "orange" team that I coach for Sugarloaf Youth track. Then I had to lead 40 kids, age 6-13, in stretching exercises and running drills; then baton passing practice, then they all got to try a 4 x 100 relay. The meets start for real on Friday. |
| Trail/Road Run (long tempo) 49:25 [4] 6.5 mi (7:35 / mi) | |
| ahr:138 max:151 weight:146lbs |
| Coaching ended too late to do the 5k race, but I had my racing flats, so I drove home and ran my Mill River loop pretty hard. Excellent time! I'm surprised how low my HR was. Is that good news because it means I have untapped capacity as I get fitter? Or is it another sad sign of aging? Left foot very sore after under the arch. I need to go ice it. 22:38, 11:16, 15:30 |
Monday May 28 |
| Orienteering 1:20:00 [2] 5 km (16:00 / km) | |
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| On Holyoke Community College map, a NEOC map that hasn't been used for a meet in over 20 years and that I wanted to check out to see if it might be worth updating. I did part of a NEOC club champs course from 1983 that Peter posted a while back. (I did 1, 4, 5, 6, then lost contact sidehilling to 7 and probably stopped short; then straight back.) It was warm and buggy, so a bit hard to concentrate. Terrain is steep in parts and rocky almost everywhere: made for mostly walking to protect against a fall or a sprained ankle. Coming over a ridge going to 5 I hit an unmapped trail with white blazes: the M-M! (maybe 6-8 miles south of where I was on it yesterday at Mt Tom). Anyway, I satisfied my curiosity; but I don't expect to be coming back. |
| cycling 1:08:00 [1] | |
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| Leeds loop, with Margi. At her pace, which was fine since it was the first ride of the season and I had already done enough exercise. |
Sunday May 27 |
| Trail Run 53:38 [3] 5.3 mi (10:06 / mi) | |
| weight:145lbs |
| Mt Tom loop. 80 degrees and a bit more humid than yesterday, but not too bad. Started out as a moderate effort, but I felt pretty good so I was pushing pretty hard by the end. I finally seem to be making some progress in fitness. 12:19, 8:43, 12:11, 7:45, 5:33, 7:05. |
| Road Run 7:00 [2] 0.8 mi (8:44 / mi) | |
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| Jog before and after from outside the gate. (Why pay?) |
Saturday May 26 |
| Road Run (hill!) 35:50 [4] 4.3 mi (8:20 / mi) | |
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| Wachusett Mtn. road race, first race in the northeast mountain running series. Starts from the ski area and climbs to the summit. They say the ascent is 1095 feet, but I don't know if that is net or total climb. (There's one significant downhill at 2.5 miles.) According to forerunner, the distance is between 4.1 and 4.2. I'd never done this race, never even been on the mountain, so I figured it would be interesting, and good training. It was warm, low 70's with sun, but not too bad. I ran at a measured, plodding pace, a minute or two faster than I would have predicted. Good news: I was never all that tempted to walk, though a number of others succombed early and late. I messed up my splits by hitting the wrong button on Forerunner, but best guess is: 8:50, 8:08, 7:49, 9:08, 1:55. |
| Road Run 18:00 [2] 2.0 mi (9:00 / mi) | |
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| Half mile before jogging to the start. Then about a mile and half coming down from the summit, road at the top, then ski slopes. I didn't see anyone else taking what was obviously the best route choice down to the ski lodge. I was one of the first two or three runners to reach the bottom! |
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| C • Down the ski slope 3 |
Friday May 25 |
| dirt 33:44 [2] 4.0 mi (8:25 / mi) | |
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| After lifting. Easy jog with temperature near 90. |
Thursday May 24 |
| Track 16:12 [5] 2.63 mi (6:10 / mi) | |
| weight:146lbs |
| Eaglebrook track, with temp in the upper 80's and full sun. Dropped down to the "minis" and did 800x800x1000x800x800. Big group tonight with some fresh blood. Felt OK during; great after. 3:06, 3:04, 3:56, 3:04, 3:02. |
| Track 17:00 [2] 2.0 mi (8:30 / mi) | |
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| Mile before, mile after. |
Wednesday May 23 |
| Trail Run 23:24 [3] 3.0 mi (7:48 / mi) | |
| weight:147lbs |
| XC course, minus out and back from start and to finish. Had a little more energy today. |
| Trail Run 18:31 [2] 2.1 mi (8:49 / mi) | |
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| Slow jog before and after. |
Tuesday May 22 |
| Road Run (hills) 38:57 [3] 4.5 mi (8:39 / mi) | |
| max:150 |
| UMass loop with three repeat Amity hills. Legs had nothing going up - zilch, nichts, nada. 3:46, 3:42, 3:34. |
Monday May 21 |
| Trail/Road Run 34:10 [3] 4.0 mi (8:31 / mi) | |
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| Around Smith fields from home. Not feeling too bad. |
Sunday May 20 |
| Orienteering race 2:05:56 [4] 12.5 km (10:04 / km) | |
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| 29th Billygoat at Thacher, my eighth and fastest time by about 7 minutes. Ground was wet (and muddy) from two days rain, but the skies cleared before the start and temp was in the low 60's. A good run, with only about 3 minutes lost. Lots of company, including Jeff Schapiro and Dave Yee for most the course. I got ahead of Jeff a couple of times, but he always quickly passed me back, which was fine since I was content to be behind him (and others) as long as they were choosing good routes, which they were! My energy was flagging towards the end, and I fell off the end of the group heading to 22. But overall a better physical effort than I expected. |
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Billygoat XXIX - Splits |
Saturday May 19 |
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| Event: Billygoat
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| dirt 32:00 [2] 3.0 mi (10:40 / mi) | |
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| Very slow jog, reading the Thacher map. Had to stop some to read the 1/15,000. |
Thursday May 17 |
| Track (intervals) 20:27 [5] 3.25 mi (6:18 / mi) | |
| max:156 rhr:44 weight:147lbs |
| Thursday evening track, with nice cool weather. Moved up to the Cheetahs (the "fast" group), which meant more mileage and short rests. 1200x800x1200x800x1200. Felt good, and ran well within myself. But I miss having PG to chase around the track. 4:50 (141), 3:03 (145), 4:45 (147), 3:04 (146), 4:45 (150). |
| Track 8:30 [2] 1.0 mi (8:30 / mi) | |
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| Two laps before, two after. |
Wednesday May 16 |
| dirt 33:44 [3] 4.0 mi (8:25 / mi) | |
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Tuesday May 15 |
| Trail Run 54:47 [3] 6.3 mi (8:41 / mi) | |
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| Frost past Juggler to the tracks and back. Slow start, but ran pretty hard back from Juggler (22:46). |
Monday May 14 |
| Trail Run 45:26 [3] 5.3 mi (8:34 / mi) | |
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| XC course from Smith gym. Slow start; better after about 20 minutes (except for sore left buttock). |
Sunday May 13 |
| Orienteering 1:00:00 [1] 3.1 km (19:21 / km) | |
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| Coaching Adam on a Mt Tom yellow course. |
| tennis 1:00:00 [1] | |
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| Tennis. |
Saturday May 12 |
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| Event: Huntington SP Local
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| Orienteering 1:42:19 [4]*** 7.8 km (13:07 / km) | |
| spiked:16/22c |
| WCOC Huntington. 75 and sunny and I totally bonked over the second half: felt totally dehaydrated and could barely pick up my legs. The orienteering was mostly good until I made a 4-5 minute error on 18: even though I was walkiing, I was too tired to properly read the map! Also some 1-2 minute errors, two of which (I think) were due to misplaced controls (#6 was too high, #20 was at an unmapped small boulder, not at the dot knoll). #13 (the spur) was also misplaced -- it was on the other side of the reentrant -- but I saw the flag from a distance and didn't lose any time. For about five controls, nothing in the circle matched the clue (a boulder was circled, the clue was cliff, etc.), so if you went to the feature circled on the map, you might or might not be able to find the flag without more looking. |
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| C • ' felt totally dehaydrated and... 12 |
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Red - Splits |
Thursday May 10 |
| Track (intervals) 12:16 [5] 2.0 mi (6:08 / mi) | |
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| Thursday night track at Eaglebrook. 4 x 800 with full rest (3+ minutes). 84 degrees, sun, and moderately humid, but ... Felt great! Really. Go know. 3:09, 3:06, 3:03, 2:58. |
| Track 16:00 [3] 2.0 mi (7:59 / mi) | |
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| 2 laps before (arrived late); 6 laps after. |
Wednesday May 9 |
| Trail/Road Run 54:08 [3] 6.5 mi (8:18 / mi) | |
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| Mill River loop from home. Temp in the 80's, but my energy was best it's been in a long time, and neither hamstring bothered me at all. So encouraging, even though the time was pretty slow. 25:06, 12:28, 16:33. |
Tuesday May 8 |
| Trail Run 51:17 [3] 5.6 mi (9:08 / mi) | |
| ahr:132 max:146 |
| Juggler. Zero energy on the way out; a tad better on the way back. 26:59, 24:18 |
Monday May 7 |
| dirt 27:54 [2] 3.3 mi (8:26 / mi) | |
| slept:5.0 weight:148lbs |
| From Smith. Very tired. Need more sleep. |
Sunday May 6 |
| Orienteering race 1:57:26 [3] 9 km (13:03 / km) | |
| spiked:16/20c |
| Wolf Den "red". Went with Adam. He did yellow, and did OK given that it was his first O of the season, and I think his second yellow on his own.
The red course was pretty gnarly, with lots of laurel and rocky ground. My hamstring wasn't happy, and not being able to lift my leg very high caused numerous trips and falls. So another sub-par physical effort: I just can't seem to run through the woods like I was last fall.
The orienteering was mostly pretty good, but (yeah, one of those big "buts"), I lost about 14 minutes searching for the boulder at #2. The control was at a smallish boulder on a vague hillside with tons of unmapped boulders, which made it a bit of a bingo control. And my luck wasn't with me as I passed by it three times before spotting the flag tucked down low. Otherwise, some one minute misses (including the non-existent "cairn"). |
| Orienteering 18:50 [2] 2.2 km (8:34 / km) | |
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| Did the White course with Adam as a warm-up, so that he could get a feel for the basics (orienting the map, etc.) before heading out on his own on the yellow. He had the map; I tagged along. |
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Red - Splits |
Saturday May 5 |
| Trail/Road Run 47:56 [2] 5.4 mi (8:52 / mi) | |
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| Mill R. loop from gym, after lifting. Very easy pace. Top of my right leg is still sore. |
Thursday May 3 |
| Road Run 36:49 [4] 4.9 mi (7:30 / mi) | |
| ahr:145 max:158 |
| UMass loop, backwards. Nice weather, near 70 at 6:00. My hamstring didn't feel ready for the Thursday night track workout, but I ran pretty hard anyway. |
Wednesday May 2 |
| Trail Run 45:10 [3] 5.3 mi (8:31 / mi) | |
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| XC course after lifting at the gym. Tired legs. |
Tuesday May 1 |
| Orienteering 1:01:22 [2] 4.6 km (13:20 / km) | |
| weight:148lbs |
| Norwottuck, troll cup day 2 red from 2002. But just the first 10 controls because it was getting dark. Easy pace. Orienteering was about as close to perfect as I can do. Splits: 3:45, 3:22, 6:53, 4;52, 11:58, 3:55, 8:44, 4:54, 2:13, 10:39. |
| Trail Run 21:33 [2] 2.0 mi (10:46 / mi) | |
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| Jog to start, and trail run back to parking lot. |