Sunday Jul 15 |
 | Trail Run 57:49 [4]5.5 mi (10:30 / mi) | |
| weight:142lbs |
| Soapstone Assault. A really nice, low-key race, about 25 runners. Distance is about 5.5 miles with 1800' of climb, according to the race director (no forerunner). The course consisted of six climbs to the top on the five different trails and the dirt road; five descents (only five because it finished at the top, on top of the tower); and the connecting trail (and a bit of road) that runs around the base of the mountain, counterclockwise. It was a handicapped start, based on age and gender. So Peter got to start 5 minutes ahead of me. (I'm the one who needed the handicap! He was about 3 minutes faster on the course, basically by running all the downhills about 30 seconds faster than me. He was easily the first finisher.) Clint started about 5 minutes behind me. He gained about a minute and a half of it back, but never threatened. I started with another 53, Bruce M., who I left behind on the second climb, and two females including Deb who left me in the dust on the first downhill. I never got passed and finished third beind Peter and Deb (probably fifth in terms of course time.) My legs and energy were good, in spite of the warm, humid conditions. I never maxed out on the ups, and ran conservatively on the downs. Not nearly as bad for my hip as racing 5k's, or running at the track. FDF's got some revenge today: I was hatless.
Splits (around, up, down, etc.): 1:46, 4:34, 2:55; 3:55, 5:08, 3:07; 1:32, 4:59, 3:15; 1:31, 3:58, 2:50; 6:37, 2:57, 1:42; 1:32, 5:24. |
| Trail Run 20:15 [3]2.2 mi (9:12 / mi) | |
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| As a warm-up, I did the loop around the base with Clint and Peter. Really useful to have Clint show us all the turns so that I didn't have to worry too much about it during the race. |
| Trail Run 3:00 [2]0.3 mi (10:00 / mi) | |
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| After, back to the car. |
Saturday Jul 14 |
| Trail Run 38:47 [2]4.0 mi (9:42 / mi) | |
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| Outer loop after lifting at the gym. Very relaxed pace. Saving it for tomorrow's interval workout. Planning on working hard on the six assents, then real easy on the descents to protect my hip. |
Friday Jul 13 |
| cycling 2:11:11 [3] | |
| weight:142lbs |
| 40.19 miles; 3:15/mile = 18.4 mph. Same river route as the 4th of July, but without the flat tire or the stop at PG's. (When I passed his driveway, I thought about trying to sneak into his garage to sabotage his new pump; but I figured I'd need Gail as a co-conspirator.) This is a dead flat route along the Connecticut River except for a 300 foot climb in Montague. I put in a good sustained effort, but my back and hip were getting sore by the end. |
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| C • So are you measuring distance ... 3 |
Thursday Jul 12 |
| Track 15:36 [5]2.5 mi (6:14 / mi) | |
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| Eaglebrook track, now with about 20 people! Not good for my hip. And had to cut out on one of the 800's due to intestinal distress.
4:46 (1200), 3:05 (800), 1:28 (400), 4:50 (1200), 1:27 (400) |
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| C • rest? 2 |
| Track 12:50 [3]1.5 mi (8:33 / mi) | |
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| 2 laps before, 4 after. Not enough warm-up or stretching. |
Wednesday Jul 11 |
| machines (Elliptical l13) 30:00 [3] | |
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| After lots of lifting. Easy day, enjoying the air conditioned gym. |
Tuesday Jul 10 |
| Road Run 45:16 [3]5.6 mi (8:04 / mi) | |
| weight:142lbs |
| Clement Street loop. 91 degrees in Noho when I started at 7:30 PM; dewpoint 72. Legs felt better today than yesterday. Good heat training! I'm still sweating an hour after stopping and taking a cool shower. |
Monday Jul 9 |
| dirt 15:27 [4]2.25 mi (6:51 / mi) | |
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| 91 degrees and humid. Alternated easy and hard(er) laps around the 3/4 dirt track (well, maybe .72 miles). The three hard(er) ones, with heavy trail shoes on, were 5:09, 5:10, 5:08 which about what I wanted. Tired legs were as much of a challenge as the heat. |
| dirt 25:30 [2]2.75 mi (9:16 / mi) | |
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| Easy pace before after and between. Stopped for water in the middle of every slow lap. |