Sunday Feb 24 |
 | Road Run race 1:12:10  10.0 mi (7:12 / mi) vdot: 47.1 | |
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| DH Jones 10 miler in Amherst, my 13th in the 18 years I've lived in Western Mass. A decent race, just about what I expected (72 minutes), but slower than I hoped (under 71). I was a minute and half faster than last time I ran two years ago, though well off Peter's good time three years back of 70 something. I was too slow on the dirt section - my racing flats had bad traction in the snow - and I couldn't pick it up the last couple miles, either the down or the up. But I lost only one place from the halfway point to the finish: I passed Rick Scott at 7 after having him in my sights for 5 miles; Tom Derderian went cruising by me just after 7; and one guy got me at the last turn in the parking lot. The second half was about 15 seconds slower than the first. Forerunner clocked the course at 10.06, so some of my splits are a few seconds shorter than the mile marker splits: 6:48, 6:37, 7:14, 7:38, 7:29, 7:02, 6:49, 7:08, 7:20. 8:00 (1.06). My split from mile marker 9 was about 7:30. At any rate: I'm in better shape this time of year than since 2002, the year my chronic hip problems begain. |
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| C • running 'all out' 2 |
| squash 40:00 [3] | |
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| With Adam. Not a good idea: I wrenched my back during the fifth game and had to stop. I'm hoping this is a 2-3 day back injury, not a 2-3 week one. |
| Road Run 8:45 [2] 1.0 mi (8:44 / mi) | |
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| Warm-up mile before the race. |
Friday Feb 22 |
| Trail/Road Run 46:11 [2] 5.0 mi (9:13 / mi) | |
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| Easy mid-morning run after lifting, in accumulating snow. At least it's real snow this time. |
Thursday Feb 21 |
| Road Run (hills) 47:10  6.0 mi (7:51 / mi) | |
| max:154 |
| Included three Amity hills, which seemed like a fitting final hard workout before Sunday's race. Surprisingly good splits: 3:27, 3:22, 3:19. I feel I've put in enough training to do a good hilly 10k race, but a 10 miler ...? |
Wednesday Feb 20 |
| Road Run 55:14 [3] 7.1 mi (7:46 / mi) | |
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| Loop around the north side of Greenfield with Peter at lunchtime. Now, this run was very pleasant for me: it was nice to have company, and the miles just flew by. But I'm not sure Peter would agree, since it was somewhat faster than the pace I promised beforehand (8:15/mi); and he was calling me names that I would rather not sully my log with. But someone has to get Peter off his butt and away from the daytime soaps. |
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| C • Peter 3 |
Tuesday Feb 19 |
| Track 19:02 [5] 3.0 mi (6:21 / mi) | |
| weight:146lbs |
| 3x1600x800. Making progress, slowly. Splits (AHR, MHR):
6:24 (142, 148), 6:20 (149, 153), 6:18 (151, 156) |
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| C • HR 6 |
| Track 7:54 [3] 1.0 mi (7:54 / mi) | |
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| Warm-up mile. |
| Track 23:00 [2] 2.5 mi (9:12 / mi) | |
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| Junk. |
Monday Feb 18 |
| machines 30:00 [3] | |
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| It was late, and I was hungry ... but I put in a reduced workout of s&s and the elliptical. |