Thursday Jan 31 |
 | Track (tempo) 20:28 [4] 3.0 mi (6:48 / mi) | |
| ahr:148 max:154 |
| Smith track, 9:00 AM. 4800 m. tempo run, just under my goal (20:30). Felt pretty good, just a little soreness at the top of the left hamstring. 6:50, 6:51. 6:47. |
| Track 7:56 [3] 1.0 mi (7:56 / mi) | |
| |
| Warm-up mile. |
| Track 14:00 [2] 1.5 mi (9:20 / mi) | |
| |
| Some junk at beginning and end. |
Wednesday Jan 30 |
| Road Run 58:54 [3] 7.2 mi (8:10 / mi) | |
| ahr:139 weight:146lbs |
| Long UMass loop, after dark, with patches of invisible ice on the road. I hadn't eaten anything all day except a piece of toast at 8:00 AM. So it took dedication to get started, but I felt OK doing it. 26:57, 31:57. |
| |
| C • Fueled by caffeine 2 |
Tuesday Jan 29 |
| Road Run (hills) 48:29  5.7 mi (8:30 / mi) | |
| |
| 4 Amity hills, somewhat slower than I wanted (sub 3:30's). Couldn't get my legs to move faster, or my HR above 150. 3:36, 3:37, 3:39, 3:37. |
Monday Jan 28 |
| machines (elliptical) 25:00 [3] | |
| |
| After lifting, after dark. |
Sunday Jan 27 |
| Road Run 57:52 [3] 6.9 mi (8:23 / mi) | |
| |
| Capital-Crescent rail trail, entering from Mass Ave. 30 minutes out; then turned around and back in 27:52. |
Saturday Jan 26 |
| Road Run 36:40 [2] 4.2 mi (8:43 / mi) | |
| |
| Easy run with Adam, in Bethesda, MD. The little falls-Sangamore loop. |
Friday Jan 25 |
| Track (intervals) 19:15 [5] 3.0 mi (6:24 / mi) | |
| |
| Smith indoor track, 3x1600x400 (but with a minute or two extra rest before jogging the 400). This was tough, but I stayed true to my plan going in (6:24's, 48 second laps). Sure would be nice to be doing these with someone. My hip's been giving me some trouble; but it's sore mainly after running, rather than during, so I'm trying to ignore it. 6:27, 6:25, 6:23. |
| Track 8:00 [3] 1.0 mi (7:59 / mi) | |
| |
| Warm-up mile. |
| Track 9:30 [2] 1.0 mi (9:29 / mi) | |
| |
| Between and after. |
Thursday Jan 24 |
| Trail Run 1:09:36 [3] 6.0 mi (11:35 / mi) | |
| |
| From Pratts Corner where the M-M heads off: over the top at the power line and down to where a trail goes right (1.5 mi), across Pratts Corner Rd. (2.25 mi.), turning around at 3 mi. and back the same way. Nice winter weather - 28 deg., no wind - but crappy trail conditions; at least I had my o-shoes on for the stretches of ice. 38:00, 31:36. |
Wednesday Jan 23 |
| Road Run 45:10 [3] 6.0 mi (7:32 / mi) | |
| |
| Sand Hill Loop, mid-30's, clear roads. Good steady pace, faster than planned. Lots of injury warning lights were flickering on, but I survived to run another day. 25:19, 19:51. |
Tuesday Jan 22 |
| machines (elliptical, l11-l15) 30:00 [3] | |
| |
| |
Monday Jan 21 |
| Trail Run 46:49 [3] 5.3 mi (8:49 / mi) | |
| |
| XC course from the Smith gym, after lifting. Quad giving me some grief towards the end. |
Sunday Jan 20 |
| Road Run 8:37 [2] 0.9 mi (9:34 / mi) | |
| |
| Jog to Smith gym. |
| Trail/Road Run 1:00:25 [2] 5.9 mi (10:14 / mi) | |
| |
| After an hour of S&S, did the Mill River loop backwards. Slow pace, nursing a sore quad. Some icy trails. |
Saturday Jan 19 |
| Snowshoeing 40:33 [4] 3.3 mi (12:17 / mi) | |
| weight:148lbs |
| My first snowshoe race, at Savoy. Nice conditions: low 20's, no wind, plenty of snow. The course went out the same as the 20 miler, then turned right to make a loop around the pond. The 300' climb between .5 mile and 1.5 mile did in my left quad; but otherwise I hung in all right. Somehow I managed to get the front cleat of one shoe wedged into the back of the other shoe and did a face plant (in soft snow). Took a while (30-40 seconds?) to dislodge the cleat (with help) and get going again.
Weight's still creeping up. Like the squirrels, I always seem to bloat for the winter. |
| Road Run 5:00 [2] 0.5 mi (10:00 / mi) | |
| |
| Warm-up on the road. |
Friday Jan 18 |
| Note | |
| |
| Watched Adam run his second indoor mile race for Northampton High. He surprised me (and himself) by taking 15 seconds off the time of his last race a month ago, running a 5:24, even though he's done very little training since then due to an injury and winter break. I love the way he finishes races: a 35 second final 200. |
Thursday Jan 17 |
| Road Run 56:12 [3] 7.2 mi (7:48 / mi) | |
| |
| Long UMass loop; chilly, but roads and sidewalks clear. Wanted to be about a minute faster, but my legs were too tired and sore to pick it up over the second half. Rest day tomorrow. 6:58, 5:46, 12:29 (25:13), 7:42, 7:07, 8:25, 7:43 (30:59). |
Wednesday Jan 16 |
| Snowshoeing 1:02:15 [3] 4.7 mi (13:15 / mi) | |
| |
| Ellsworth-Barnard loop. Hard work in the deep snow: the middle three miles. I often had a choice between a narrow but packed ski track and a barely broken out snowshoe track; neither was very satisfying. But I have a sense this might be good in the long run for my hip and hamstring problems. |
| |
| C • Aside from runnability issu... 8 |
Tuesday Jan 15 |
| Track 22:49 [4] 3.25 mi (7:01 / mi) | |
| |
| Smith track after lifting. Planned workout got messed up by time constraints, and an overcrowded track. But got some good running in as follows: 1600 in 7:10, then 800 in 3:02, then 400 in 1:32, then 1600 in (about) 6:55, then cool-down 800 in 4:10. |
Monday Jan 14 |
| Snowshoeing 35:44 [3] 3.1 mi (11:32 / mi) | |
| weight:146lbs |
| Noho Cross Country course, with nearly a foot of fresh snow. The Dion 121's were sweet: it doesn't feel much different from running, but the upper-leg/butt muscles get a good workout, especially when the snow is deep. Only problem was that I clipped my inside ankle a couple times. Ouch! 11:57, 11:09, 11:32, 1:05. |
| |
| C • Although its very close to ... 2 |
| squash 45:00  | |
| |
| Six games with Adam. He almost got me in the last one (10-9). Strokes were OK, but not very coordinated moving around the court: on my butt once, and one near CMC on the back wall. |
Sunday Jan 13 |
| Trail Run 24:41 [2] 2.0 mi (12:20 / mi) | |
| |
| Mt Tom, after lifting at Smith, as a prelude to some orienteering. Around Lake Bray. |
| Orienteering 57:12 [3] 4.5 km (12:43 / km) | |
| |
| Figured this could be the last chance to orienteer for awhile, with a storm coming tonight. I did something in between the green and brown courses from last fall's meet. Pretty slow pace, especially where I hit 4-6" of snow. But the orienteering was fine, and nice to get out in the woods. |
Saturday Jan 12 |
| Road Run race 20:50 [5] 3.17 mi (6:34 / mi) vdot: 48.7 | |
| weight:146lbs |
| Forest Park 5k, with temp about 40 and roads clear. Wanted to break 21:00, which took a pretty hard effort the whole way. Best last year (also with roads clear) was 21:12. Interesting that Frank Rucki and Steve O'Neill were not too far ahead, about the same amount as when I raced against them 15 years ago. I guess we're all slowing down at about the same rate (but not Rich Larsen, who I saw on the SMAC site won the national title for 55-59). Splits by Sporttracks: 6:36, 6:39, 6:23, 1:12 (.17 mi.) |
| |
| C • Awesome! 9 |
| Road Run 16:52 [2] 1.8 mi (9:21 / mi) | |
| |
| Warm-up for race. |
| Road Run 14:04 [2] 1.4 mi (10:03 / mi) | |
| |
| Cool-down after race. |
Thursday Jan 10 |
| Track (intervals) 11:56 [5] 2.0 mi (5:57 / mi) | |
| weight:145lbs |
| Smith indoor track, A.M. 8x400x400, jogging the rests (slowly). Goal was to do these in 90, which felt just about right: hard, but not all out. The Smith track team was warming up while I did this; much nicer than the empty track I've had the last couple of times. 90.0, 90.8, 89.8, 90.0, 89.0, 89.9, 89.0, 87.6. |
| Track 30:00  3.25 mi (9:13 / mi) | |
| |
| Before, after, between. |
| Road Run 17:00 [3] 1.75 mi (9:42 / mi) | |
| |
| Ran to and back from the track from my house. The extra warm-up - slow mile on road, then sub-8 mile on the track - seemed to help. |
| Note | |
| |
| My Dion shoeshoes arrived in the mail. They're amazingly light, and look really cool. But does this mean it won't snow again this winter? |
| |
| C • Don't worry... 5 |
Wednesday Jan 9 |
| machines (elliptical) 25:00 [3] | |
| weight:147lbs |
| After lifting. |
Tuesday Jan 8 |
| Road Run (tempo) 36:35 [4] 5.0 mi (7:19 / mi) | |
| |
| CTC race course, which conveniently starts 100 meters from the Boyden Gym. The course is almost flat, which makes for a nice 5 mile tempo run. Temp was near 60: so shorts and short sleeves! I put out a pretty good effort on legs that didn't feel great. The goal at the start was just 37:30, so I'm continuing my streak of running under goal pace -- a good sign. 7:07, 7:17, 7:20, 7:27, 7:25. |
| Road Run 8:30 [2] 1.0 mi (8:30 / mi) | |
| |
| Warm-up. |
Monday Jan 7 |
| Trail Run 52:11 [2] 4.7 mi (11:06 / mi) | |
| |
| Ellsworth-Barnard Loop from Mill R. Conservation lot. Temp: 45 degrees. Slow-going in the soft snow. |
| |
| C • What's the Ellsworth-Barnar... 2 |
Sunday Jan 6 |
| Road Run 56:04 [3] 7.2 mi (7:46 / mi) | |
| weight:145lbs |
| Nonotuck loop, at the start of a January thaw. A 3+ effort: felt pretty good, and ran a minute or two faster than planned. I seem to be tolerating the roads a bit better, in part because me back isn't bothering me. 23:48 at Florence Rd. |
Saturday Jan 5 |
| Snowshoeing 1:25:00 [2] 4.5 mi (18:52 / mi) | |
| |
| Snowshoeing with Adam at Northfield Mtn. while Margi and Nora skied. We did a big counterclockwise loop over the summit. Basically, the big trails are reserved for skiers, the small trails for snowshoeers. Conditions ranged from well-packed trails near the bottom to a downhill stretch through a foot of virgin powder coming off the summit. Lots of fun. Had a great meal at Hope and Olive after in Greenfield. |
Thursday Jan 3 |
| Track 12:52 [4] 2.0 mi (6:26 / mi) | |
| weight:145lbs |
| Indoor track before work, after nearly an hour of S&S. ('S&S' is from Gail's log: I hope it's what I think it is.) I did two 1600 meter repeats with a full rest between. It didn't feel all that hard once I worked the kinks out of my legs. 6:30, 6:22. |
| |
| C • s&s 4 |
| Track 16:30 [3] 2.0 mi (8:15 / mi) | |
| |
| Before and after. |
Wednesday Jan 2 |
| Road Run 48:35 [3] 6.0 mi (8:06 / mi) | |
| |
| Sand Hill loop from UMass. Legs stiff and sore, especially top of both hamstrings. I think I'll try the exercise where you lie on your back and put your heels up on a big exercise ball and pull it towards you, either both legs or one at a time. That motion is really painful right now on both sides: gets the hamstrings right where they hurt. 28:01, 20:34. |
Tuesday Jan 1 |
| Road Run 22:01 [4] 3.0 mi (7:20 / mi) | |
| |
| 3rd annual Easthampton New Years Eve 5k "race", started at one minute past midnight (G-maped at 3 miles). Fun way to start the year. The "race" was organized by some friends of ours; Margi and Nora ran too. There were about 20 runners (and a few bikers). The race was self-timed, but there was a pace car, at least unitl we passed it at about one mile. I ran it with Dennis Ryan (who used to be a regular at the SMAC Sunday runs), and his girlfriend; but they tired with about half a mile to go so I finished a bit ahead (and won the race!). I was never breathing hard, since it was well under my race pace. My legs felt loose after having run earlier in the day; maybe I should run twice a day more often! The prize for winning was a $25 gift certificate to Mt Tom's old-fashioned ice cream parlor. Good thing Peter wasn't there, or (injured or not) he would certainly have raced me for it. |
| Note | |
| |
| Nice hour and a half family hike (plus Ali) at Mt Tom as a 6 inch snowfall was ending. Some sprinting involved: dodging snowballs and chasing down the perpetrators for revenge. |