Sunday Jun 24 |
 | Trail Run 52:46 [3] 3.36 mi (15:43 / mi) | |
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| Mt Tom Reservation. Parked at the top of Chapin (off East St.) to avoid paying the $2.00 entry fee. Got a couple hundred extra feet of climb in return. Ran up a nice trail to the blocked-off top half of Reservation Road, then up to the visitor center. Then the M-M over Whiting Peak, over the ski area, over the Mt Tom summit, and down to rte. 142. Probably the most beautiful section of the M-M, with lots of open ledge running along the ridge and views west to the Berkshires. Slow pace due to all the rock scrambles, and little steep ups and downs. And wasn't pushing at all. With my hip being sore, I'm switching the focus of my summer training from speed to endurance, at least for now. I figured there wouldn't be an FDF problem along the ridge, and I was right. No headgear needed. Splits: 7:27 to M-M, 13:15 to trail turnoff, 10:26 to ski lift, 11:15 to tower on summit, 10:19 to 142. |
| Road Run 25:59 [3] 2.9 mi (8:57 / mi) | |
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| Road run back, keeping a steady pace on tired legs. 141 to Christopher Clark Road, then back down Reservation Road and trail to my car. |
| cycling 1:09:20 [3] | |
| weight:143lbs |
| After some R&R, and watching Tyson Gay blow away the 200 meter field at the US Champs in 19.62 and Alan Webb power away from Lagat with 50 meters to go in the 1500, it was time for training episode #2. Did my Leeds-Haydenville loop at a moderate pace. 18.6 miles, 3:44/mile. |
Saturday Jun 23 |
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| Event: WCOC BBQ and Meeting
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| Trail Run (warm-up) 7:00 [2] 0.8 mi (8:44 / mi) | |
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| Orienteering (sprint) 29:41 [4] 2.4 km (12:22 / km) | |
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| Charlie's sprints at Ratlum Mtn. Being careful to run with a compact stride so as not to make my hip worse. Had a really good run going until I blew by my attack point going to 8. Woods were as thick as molasses, but at least we had a gorgeous day and great BBQ after. Thanks Charlie and Rhonda! |
| Orienteering (sprint) 31:10 [4] 2.1 km (14:50 / km) | |
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| Sprint B. Started really badly when I missed 1 to the right, and drowned in a sea of laurel. Then I never regained the energy I had had in sprint A. And although I spiked all the rest of the controls, my routes didn't make for fast times. Tripped and fell a lot too, leading to a sore left hip Sunday morning. |
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Sprint A - Splits |
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Sprint B - Splits |
Thursday Jun 21 |
| Trail Run 43:47 [3] 5.2 mi (8:25 / mi) | |
| weight:143lbs |
| Mill R loop from Smith gym after lifting, on tired legs. After two weeks without a break, I need a day off. Weight's coming down, though: only one good bout of food poisoning away from my goal. |
Wednesday Jun 20 |
| Trail Run 1:08:07 [3] 6.7 mi (10:09 / mi) | |
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| With Peter on Toby. Georgeous late afternoon. Jog up to the power line (17:54, 1.72 mi.); then hike straight up to the top 13:22, .78), 25 seconds behind PG by the end who is a master at the uphill power hike; then leisurely back to the power line via the S curves (22:09, 2.4); then a tad faster back (14:42, 1.72). We had our party hats on, and collected some FDF's: I got 10, Peter got 13. (I think he got more because he was leading most the way; I know they like me better.) This really does work: I never even felt a deer fly touch me, let alone bite. The only down side is that I miss that wonderful feeling of squeezing them between my fingers. The next question is: is there a way to do this without looking quite so silly? |
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| C • Flatten the cup? 4 |
Tuesday Jun 19 |
| cycling 48:23 [3] | |
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| Leeds loop. 14.41 miles, 3.21 min/mile. Pretty hard effort from the get-go; decent time for early in the season. 26:41, 21:42. |
Monday Jun 18 |
| Trail Run 20:18 [5] 3.0 mi (6:45 / mi) | |
| weight:144lbs |
| Monday night 3 mile cross country run at Stanley Park in Westfield. (Sportstrack: 2.96 miles.) Of the four weekly races, this is farthest from my house, about a 30 minute drive. I only did this race once before, at least a dozen years ago, and I had only a vague memory of the course. FIrst mile: run around the field on grass, then drop down (maybe 30 feet) to the river; second mile: flat lollipop loop on a wide trail; third mile: flat, then back up from the river, then about 400 meters on pavement. I felt tired and dehydrated from the weekend, and started to lose steam about half way through. But most worrying is that my left hip (yeah, the one that's given me grief on and off for five years) seems to get a little worse with every hard run. Splits were about 6:34, 6:55, 6:49 (.96 m.) |
| Trail Run 22:00 [2] 2.5 mi (8:47 / mi) | |
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| Shortened warm-up. Then a slow jog afterward. |