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. |