Monday Dec 31 |
 | Road Run 36:17 [3] 4.3 mi (8:26 / mi) | |
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| With Adam, who was lagging. |
| Note | |
| weight:146lbs |
| The summary for 2007. 334 total hours of loggable training (probably another 100 hours of "Walker training" in the gym); 1373 miles running or orienteering: both a bit above the last two years (orienteering alone was 552 k, measured point to point). But miles are well short of my pie-in-the-sky goal of 2000, which I did pretty much every year from 1983 to 2001; I would need to replace or refurbish some body parts to do that again. Biggest change is 57 O-races including 15 A-events, both well above any previous year. (Breakdown: 16 sprints, 34 green through blue, 5 long (including one 24 hour rogaine), and 2 night.) Also, 5 road races, 3 XC races, 3 trail races, and 2 track races. None of the times for the running races was especially noteworthy: the number of races wasn't matched by an intensity of training, as I was constantly backing off due to one chronic injury or another (no new injuries this year, but all the old ones kept coming back). I think my orienteering (on average!) got a bit better this year, and has every year since I started the sport 8 years ago; but still a long way to go. |
Saturday Dec 29 |
| machines 25:00 [3] | |
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| At the APA. Hyatt Waterfront in Baltimore. |
Thursday Dec 27 |
| Road Run 40:17 [3] 5.0 mi (8:02 / mi) | |
| weight:144lbs |
| Old CTC course, with snow falling. Even pace. Both hamstrings are having problems. |
Tuesday Dec 25 |
| Road Run 30:17 [3] 3.8 mi (7:57 / mi) | |
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| Childs Park loop. |
Monday Dec 24 |
| Road Run 35:54 [3] 4.4 mi (8:09 / mi) | |
| weight:145lbs |
| Smith, Childs, State St. loop. Legs had that "beat-up-by-roads" feeling. |
Sunday Dec 23 |
| Trail Run 34:52 [2] 3.1 mi (11:14 / mi) | |
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| Jogged the Noho 5k course with Adam. Trail conditions were awful. I toss it off as "good training", but Adam had a less positive perspective. |
Saturday Dec 22 |
| Road Run race 44:21 [4] 6.28 mi (7:03 / mi) vdot: 46.6 | |
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| Forest Park 10k (though it's longer: forerunner 6.28; sportstrack/google earth 6.36). Temp about 32, perfect for shorts. I ran about the time I expected - not especially fast (roads were slick, and had to stop to go under two gates), but I felt good to the end. Even ran negative split, which is unusual for me. Quite pleased. 7:20, 7:01, 6:58, 6:59, 7:11, 6:50, 1:59 (.28 m). |
| Road Run 4:30 [2] 0.5 mi (8:59 / mi) | |
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| Only had time for a minimal warm-up. |
Thursday Dec 20 |
| Track 9:09 [5] 1.5 mi (6:05 / mi) | |
| weight:144lbs |
| Indoor track after lifting. 3x800 with full recovery. 3:05, 3:02, 3:02. Since my goal was just 3 800's at sub-3:10, I was quite pleased. Peter (aka "the Klutz"): I'm ready and waiting. |
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| C • You'll be waiting a while, ... 2 |
| Track 20:00 [3] 2.5 mi (7:59 / mi) | |
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| The rest. |
Wednesday Dec 19 |
| Trail Run 31:32 [2] 2.5 mi (12:36 / mi) | |
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| The nearest entrance to snowmobiled trails from UMass (I think) is up at Atkins Reservoir, where the M-M leaves and climbs up to and along the power line. But conditions were not great: bottom half I often had to tightrope a narrow jeep track; top half, the center of the snowmobile track was a bit soft, and I often sunk in 2-4 inches. (There hasn't been any melting and refreezing yet, which is what firms these up). So I just went to the top at the power line, where the trail heads steeply downhill before climbing again. Legs felt fine. 18:08, 13:24 |
Tuesday Dec 18 |
| machines (elliptical, l14-15) 30:00 [3] | |
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| After lifting, way after dark. |
Monday Dec 17 |
| machines 37:00 [3] | |
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| 12 minutes on the bike waiting for an elliptical. Then 25 minutes on the elliptical.
Left quad still a bit sore, but not bad at all. Could probably run tomorrow (on snow), but work may not allow it. |
Saturday Dec 15 |
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| Event: Valley Forge Battle to the End O' Marathon
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| Orienteering 6:03:13 [3] 29.2 mi (12:26 / mi) | |
| weight:142lbs |
| Valley Forge O-marathon, put on by Wyatt. Forerunner says I covered about 29.2 miles. Temperature in the 30's was good for me. Really, the course was a 42.2 k white course, which was fine. There was still enough interest in the navigating to keep the mind occupied (except for a couple of really long trail legs).
I did about what I expected, so I can't say I'm disappointed: what I expected, and what I did, was feel fine for the first half, and then have a physical meltdown over the second half. So I took increasingly more frequent and longer walking breaks, which made it physically and psychologically tolerable. The second half felt more like a rogaine than an orienteering race.
I started out with Peter for about the first 75 minutes; Randy was there (and Tim Good and Mike Bishop, early on); but I was struggling a bit to keep up. Hilary passed me going to the first aid station, and I arrived as the others were leaving. At which point I said, "too fast for me", and let them go. But to my surprise, I caught Randy about four controls later, the one at the end of the road, as he apparently was rethinking his next route. I was with him or had him in sight for the next four or five legs, losing him for good just before the half. I had to change shoes at the halfway point - the sole on one shoe came loose and was flapping with every step. By the time I got going again, Jeff Saeger had come in and was heading out, and I had him in sight for a couple legs, but I couldn't stay with him on the long trail run. Then, to my surpise, I saw him again coming from the back way to the depression on the trail, and we were together for a few more legs, when Christina caught us. Jeff and Christina went off together, and I fell back before the aid station on the road, and did the rest on my own. Just one mistake to speak of, as I was transitioning between maps: cost about a minute (or a bit more at the pace I was going!)
I'm really glad I did this. Too bad, though, that my body can't hold up for this long a run anymore. But I don't think I did any damage. I'll take it easy until the new year, then try (once again!) to build up without getting injured. |
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Marathon - Splits |
Wednesday Dec 12 |
| Track 13:58 [4] 2.0 mi (6:58 / mi) | |
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| 2 mile tempo run at the indoor track, after lifting. Required a non-trivial effort. 7:01, 6:57. |
| Track 12:25 [3] 1.5 mi (8:17 / mi) | |
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| Mile before, half after. |
Tuesday Dec 11 |
| Trail Run 54:39 [3] 5.0 mi (10:55 / mi) | |
| weight:145lbs |
| Southside of Norwottuck, starting from parking area off Batchelor Road. Bike trails on west side of lower access (including IA and RC). An out and back, even though when I turned around I was 3/4 around a loop back to the start. Trails were all ice, either solid or loose granular; but not a problem with my studded o-shoes. A pleasant, relaxed pace. Nobody human besides me was out there, I'm sure of that. 30:00 out, 24: 39 back. |
Monday Dec 10 |
| Road Run 32:56 [3] 4.1 mi (8:01 / mi) | |
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| Short UMass loop, moderate pace. |
Sunday Dec 9 |
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| Event: WCOC Five Ponds meet
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| Orienteering 1:44:20 [4]*** 7.7 km (13:33 / km) | |
| spiked:15/18c |
| 5 ponds, red course, set by Peter Grollman, from the spring meet in a deluge that nobody went to. Some challenging legs, made especially challenging because I couldn't read the map at 1 to 15 except at a standstill (which I should have done more often!). Three bad legs. Lost about 12-13 minutes on 13: I was in the right area (but couldn't say precisely where because I wasn't reading the contours well enough); then I had to relocate twice before finding it, the second time relocating on the big cliffs 150 meters east of the control (never saw the trail I had planned to use to relocate, though I must have crossed it twice). Also lost four minutes on 2 (map made no sense if you were off to the right; I came back to it from the trail near the marsh/pond to the east), and about four minutes on 5 (a couple minutes on route choice, a couple by going past and doing a big circle around the pit). So not a very good day. But I loved the open woods section from 6-12! (Though maybe the road would have been faster to 11; I went right of the line). I'm missing some splits because the e-punches malfunctioned; I guess I need to punch my watch too at WCOC events :) |
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| C • Splits 3 |
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Red - Splits |
Friday Dec 7 |
| Trail Run 49:34 [2] 4.7 mi (10:32 / mi) | |
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| Mill River: the Ellsworth-Barnard loop. Easy pace. Still no bare ground on the trails, but the footing was fine. |
Thursday Dec 6 |
| Road Run 56:06 [3] 7.2 mi (7:46 / mi) | |
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| Same UMass loop as Tuesday, but fresher legs and lighter shoes made for a respectable pace. This wasn't all that hard aerobically, but it was hard on my legs which just don't seem to have any shock absorbers any more, or any resilliancy in the muscles.
7:07, 5:46, 12:27 (25:21), 7:39, 6:55, 8:23, 7:46 (30:45). |
Tuesday Dec 4 |
| Road Run 59:42 [3] 7.2 mi (8:17 / mi) | |
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| Longer UMass loop, cold and breezy. Pretty slow pace for the effort, not helped by ice and snow on the side of the road. 26:49, 32:53. |
Monday Dec 3 |
| machines 30:00 [3] | |
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| Smith gym, after lifting. Did 15 one-minute intervals on the elliptical. |
Sunday Dec 2 |
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| Event: Blue Hills Traverse
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| Orienteering race 2:17:09 [4] 13.7 km (10:01 / km) | |
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| Blue Hills Traverse. Did my first in 2000 and have only missed one since then (bad back last year), so this was my seventh. And by far my fastest time, even though I wasn't running very fast. The course seemed on the easy side, with no killer climb legs, and many controls not far from trails. (Not that I'm complaining!) And the cold weather (high 20's), though bad for my frozen hands (Reynaud's), is good for my hydration and electrolyte problems. (It's no coincidence that the temp was high 30's for both my sub-3:00 marathons.) So, though my legs got pretty tired, my energy was good throughout. I probably lost about 6-7 minutes total: maybe 2 on #4 where I lost the small trail through the green and bailed to the bigger trail to the west; at least 3 on the "distinctive tree" at 19 where I came in low and couldn't make sense of the map. A bunch of people caught or passed me at 19 who I had seen or run with earlier in the race: Tim P., Jeff Schapiro, Clint, the three Olafson girls. Tim finished a minute ahead; the Olafson's, seconds ahead (shouldn't I be able to outkick Tracy Olafson? Oh well). Clint a little, and Jeff a little more, behind. (Clint (generously?) didn't sprint past me heading to the tape; I'm sure he could have.) |
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| C • I probably could have, and ... 19 |
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Traverse - Splits |