Sunday Mar 30 |
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| Event: NEOC Rocky Woods
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 | Orienteering 1:53:59 [3]*** 8.2 km (13:54 / km) | |
| spiked:12/19c |
| Rocky Woods, Blue, on a perfect early spring day. Nice course by Jeff, with some good route choice legs (2-3, 9-10. 14-15), and a couple of legs I didn't like (8-9, 17-18), coincidentally, the ones I messed up. Like yesterday, I had a sore back and some right hamstring trouble, so I wasn't moving very well, but not as bad as I feared; so I'm glad I did two days in a row, since there are lots of multi-day meets on the horizon. I had two bad legs, and a bunch of smaller misses. On #9, a boulder on a hillside with lots of unmapped rock, I was looking too far south and had to go back to the trail and try again (didn't spike it the second time either). On #18, I got thrown off by multiple unmapped boulders that (it took me too long to realize) were outside the reservation boundary in an area that wasn't field checked. All tolled, adding in the 30 second to 2 minute mistakes, I probably lost 13-15 minutes. Not the level of orienteering I aspire to. The 1x15,000 map didn't help. |
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| C • Thought that was you - but ... 2 |
| Note | |
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| Adam did his second orange course on his own, in 63 minutes, second best time. (Best was a European sounding name in 58.) A couple big mistakes, but I think he's making the transition to orange nicely, and really enjoying it. |
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Blue - Splits |
Saturday Mar 29 |
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| Event: WCOC Trout Brook Valley
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| Orienteering 1:15:25 [3]7.2 km (10:28 / km) | |
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| Trout Brook, one-person relay, which was basically three woods sprints, each with 75-100 meters of climb, and with no break between. Back was sore, and back of right leg hurt over the second half, but I got through this better than expected and kept up a moderate pace the whole way. Orienteering was orange level, but I still made one bonehead mistake: coming back to the start/finish on my first loop (B), I turned on the wrong road/trail and ended up at the paved road. I guess I "oversimplified" a bit too much, i.e., didn't bother to look at the map. Lost maybe 3-4 minutes.
Times on the loops in the order I did them: B: 28:39 (2.5k), A: 25:28 (2.6k), C: 21:18 (2.1k). |
Thursday Mar 27 |
| grass 36:38 [3]4.5 mi (8:09 / mi) | |
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| 5 laps around UMass field. Well, I can no longer ignore the fact that I'm injured: feels like sciatica shooting down the back of my right leg. Bummer. Stopping to stretch doesn't help. I can jog slowly, but I can't even run at an 8:00 minute pace. I'll try easy orienteering over the weekend, but it looks like I get a break from training. |
Wednesday Mar 26 |
| Orienteering 1:48:13 [3]5.0 mi (21:38 / mi) | |
| weight:145lbs |
| Training at Norwottuck, the day 1 red course from 2002 Troll cup. A challenging course: 6.7 k, 340 m, lots of laurel and face-high branches. Mostly walking; orienteering was OK. Felt very uncoordinated, with lots of falls or near falls. |
Tuesday Mar 25 |
| machines (elliptifcal) 30:00 [3] | |
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| After lifting. (Real lifting, not just posing: about 36,000 lbs in about 20 minutes.) Legs had a lot of pent-up energy, but my hamstring wanted a day off from running. |
Monday Mar 24 |
| Road Run 33:00 [3]3.6 mi (9:10 / mi) | |
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| Tried to do a hill workout, but couldn't. Back of right leg is screwed up from my hip to my knee, and by the second hill I couldn't lift my leg without pain. Bummer. Two hills I did were 3:34 and 3:37. |
Sunday Mar 23 |
| Trail Run 44:01 [2]5.0 mi (8:47 / mi) | |
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| Out and back on the Stowe Rec trail from lower village up along the river towards the mountain, crossing a number of times. Snow was firm, but a bit uneven. Last run on snow? |
Saturday Mar 22 |
| Note | |
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| 4 hours of downhill skiing, 2 on Spruce Peak, 2 on Mt. Mansfield. (Well, probably about an hour of actual skiing, as it takes 2-3 times as long to get up as to get down.) Kind of fun jogging the memory doing the same old ski trails, though slower, and probably a bit sloppier, then I used to be. Bothered the left hip some: that, and the $84 lift fee, means one day is enough for me. |
Friday Mar 21 |
| Road Run 20:57 [2]2.22 mi (9:26 / mi) | |
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| Family trip to Stowe, where we used to vacation every year for spring break until about 5 years ago. This was an early AM jog on Mountain Rd. in snow showers and wind chill below zero. |
| Snowshoeing 1:35:16 [2]6.5 mi (14:38 / mi) | |
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| At the Trapp Family Touring Center, after the snow stopped midday. (Yes, the hills were alive ...) I decided snowshoeing would be better training, and less likely to result in injury, then cross country skiing, which the rest of the family did. This was a narrow, winding snowshoe trail past the chapel and up to the cabin: about 1,000 feet of climb, and hard work in the deep snow. But coming back, some on ski trails, was a breeze. |
Wednesday Mar 19 |
| machines 30:00 [2] | |
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| After lifting. |
Tuesday Mar 18 |
| Orienteering 2:01:14 [2]8.5 mi (14:16 / mi) | |
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| UMass is on spring break, so I took the afternoon off to head south away from the snow belt to Gay City. Had to park outside; then jogged to the start of the 2001 Billygoat and did the first 16 controls (skipping 5) at an uber-relaxed pace. Right hamstring was bothering me the whole time, which sealed the decision not to do the final loop. (Legs were dead too.) But the orienteering was fine; just a couple brief lapses. Covered about 9.2k in 1:42:17. |
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| C • Poor #5 7 |
Monday Mar 17 |
| Road Run (tempo) 35:37 [4]5.0 mi (7:08 / mi) | |
| ahr:148 max:154 |
| CTC 5 mile race course. Hard effort, in spite of strong winds across the open fields and sore top of hamstrings on both sides. Breathing seems to max out before my HR does, if that's possible. Maybe some yoga would be good for my breathing. But me do yoga? Not likely.
Mile splits: 6:58, 7:14 (into wind), 7:09, 7:04, 7:09.
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| C • Not likely 6 |
| Road Run 9:00 [2]1.0 mi (9:00 / mi) | |
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| Warm-up. |
Sunday Mar 16 |
| Orienteering 1:05:47 [2]3.7 km (17:47 / km) | |
| weight:146lbs |
| Mt Tom, the Billtygoat short red from 2004. There was still 6-8" of snow on any north facing slope, so this was walk and very slow jog. O was a bit shaky: no misses near the circle, but mid-route corrections and hesitations probably wasted about 8 minutes. Still, felt good to be back in the woods. |
| Trail Run 15:50 [2]1.0 mi (15:49 / mi) | |
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| Jog/walk on trails up the hill to the start. |
Saturday Mar 15 |
| Trail/Road Run 47:07 [2]5.2 mi (9:03 / mi) | |
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| Before heading down to NYC to see my nephew's Broadway debut 9in Crybaby). Outer loop, back on road. Trails a mess: ice and mud. |
Thursday Mar 13 |
| Road Run 48:15 [3]6.0 mi (8:02 / mi) | |
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| Sand Hill loop. Not a good run. Legs felt tired, sore, slow. |
Wednesday Mar 12 |
| Road Run (tempo) 29:13 [4]4.1 mi (7:08 / mi) | |
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| Shorter UMass loop, which has just one big hill. Cold and breezy, but I wore shorts anyway so as to feel fast. After two easy days, my legs were up to putting out a pretty decent effort. 6:25, 5:30, 10:13, 7:04. |
| Road Run 11:30 [3]1.3 mi (8:51 / mi) | |
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| Warm-up. |
Tuesday Mar 11 |
| Trail Run 48:20 [2]5.0 mi (9:39 / mi) | |
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| Easy run on trails and across fields, from Mill R. rec area in north Amherst. Trails had a lot of ice; only south facing slopes were bare. |
Monday Mar 10 |
| machines (ellipical) 20:00 [2] | |
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| After stretching and lifting. Back acting up so cut it short. |
Sunday Mar 9 |
| Road Run 1:19:31 [3]9.5 mi (8:22 / mi) | |
| weight:146lbs |
| Ryan Road loop. A struggle. A 10 miler on the roads feels like a 20 miler used to. |
Saturday Mar 8 |
| Track 24:40 [3]4.0 mi (6:10 / mi) | |
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| After lifting, relaxed pace. I wanted to do something easy in the woods today, but the rain never let up. |
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| C • Relaxed pace? 1 |
| Note | |
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| Pig maps came in the mail today. One glance, and all I could think about was struggling to climb out of steep gullies, and sliding back because of the mud. |
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| C • Yeah, there's quite a few o... 1 |
Friday Mar 7 |
| Track (tempo) 20:20 [3]3.0 mi (6:47 / mi) | |
| max:157 weight:147lbs |
| Indoor track, maybe last time indoors if we don't get another snowstorm. Not very fluid due especially to right hamstring trouble; made this pace seem very hard. Took a brief break halfway to stretch out the kinks.
6:45, 6:49, 6:45. AHR over last mile was 156. |
| Track 7:55 [3]1.0 mi (7:54 / mi) | |
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| Warm-up mile. |
| Track 14:00 [2]1.5 mi (9:20 / mi) | |
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| Junk before and after. |
Wednesday Mar 5 |
| Road Run 56:45 [3]7.2 mi (7:53 / mi) | |
| ahr:138 |
| Long UMass loop. Ran the pace I wanted, but my legs were dead the last couple mile.
7:17, 5:48, 12:32, 7:42, 7:13, 8:20, 7:50. |
Tuesday Mar 4 |
| Track 12:10 [5]2.0 mi (6:05 / mi) | |
| max:157 |
| 4x800x400. I got Adam to join me at the track, though he's hardly run at all since the season ended 3-4 weeks ago. Still, I expected him to bust my balls (he ran a 5:24 mile), but after leading me through the first 800, he lagged behind on the next three. Score one for the old man.
3:04, 3:04, 3:02, 3:00. |
| Track 7:33 [3]1.0 mi (7:33 / mi) | |
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| Warm-up mile. Doing this before the interval workout really helps. |
| Track 14:00 [2]1.5 mi (9:20 / mi) | |
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| Junk before and between. |
Monday Mar 3 |
| Road Run 41:04 [3]4.9 mi (8:22 / mi) | |
| ahr:134 max:143 weight:148lbs |
| UMass loop after dark. |
Sunday Mar 2 |
| Snowshoeing 1:10:29 [4]4.7 mi (14:59 / mi) | |
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| Hawley Kiln snowshoe race in the Berkshires, from the fire station. Cold, bright, pristine, on about a foot of new snow. The course was almost entirely on single track trails, following a narrow, beaten path snaking through the woods. This was a tough workout for the legs, even at the pace I was going. The odd thing was that I was convinced that the course was climbing a lot more than it was descending, so that by 3 miles I was looking forward to some substantial downhill before the finish. 3.5 miles, 4 miles, 4.5 miles, still climbing ... It never came. |
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| C • '4.5 miles, still climbing ... It never came.' 2 |
| Snowshoeing 7:00 [3]0.5 mi (14:00 / mi) | |
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| Some warm-up right before the start. |
| Road Run 5:00 [2]0.5 mi (10:00 / mi) | |
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| Some warm-up on the road when I arrived. |
Saturday Mar 1 |
| Trail/Road Run 50:29 [3]5.5 mi (9:10 / mi) | |
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| Another day, another snowstorm. Passed on the local WAMDA 5k in Look Park (cancelled?), and went to the gym later in the day for (too much?) stretching and lifting. Then more or less the Mill R. loop, but took the road up Hospital Hill. Lots of body parts not working properly. |