Monday Feb 28 |
 | trail running 49:37 [3] | |
| weight:138.5lbs shoes: Air Max Trail |
| Foot trails on Greenfield ridge, pretty well packed by now and real good running. Legs a little tight from yesterday, but not really bad at all and not too tired. Only problem was at one point I was cruising down a little hill, south slope, a few rocks showing through, paying attention to my footing, and I got whacked on the top of the head by a branch from a pitch pine. Left an inch-long gash. Short as I am, there are times it would pay to be a couple inches shorter. Alternatively, I could just pay more attention. |
| nautilus machines 10:00 [1] | |
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Sunday Feb 27 |
| road running race 1:10:19 [5]10.0 mi (7:01 / mi) +250m 4:03 / km | |
| ahr:162 max:170 weight:138lbs shoes: Air Max Trail |
| Amherst 10 Mile race, 70:19, just about a minute faster than last year (best on the course was 62:27 in 1988, ran 63:57 in 1998 at age 53 when I was still running well, but this was a lot better than the 77:50 a couple of years ago when my running had gone to the dogs). A good hard effort all the way, the last long hill really hurt and I was losing it, but still hung in ok. It helped having Maddy right behind me, got her by about 20 yards at the end. Would have been really nice to break 70, but the legs weren't quite up to it. Still nice to come close.
Splits: 6:52 (down then up), 6:32 (down), 7:25 (up), 7:29 (up/down/up), 7:06 (up/flat), 6:57 (flat/down), 6:43 (down/flat), 6:58 (flat/down), 7:03 (flat/up), 7:13 (up/up/down).
Had a flashback near the 7 mile mark -- 25 years ago there was a guy there holding a sign -- USA 4, Finland 2 -- the score of the gold medal hockey game going on at the same time in Lake Placid, and a couple of days after beating the Russians 4-3 in a memorable game. I imagine a number of AttackPoint folks were not even born then....
End of another good month of runnig. Hadn't missed a day (until I took yesterday off on purpose) in over 5 weeks. Nice to have something to show for it! |
| road running 20:00 [2] | |
| shoes: Air Max Trail |
| Warm-up and cool-down. |
Friday Feb 25 |
| trail running 1:04:10 [3] | |
| weight:139lbs shoes: Air Max Trail |
| Foot trails on Greenfield ridge. Was pressed for time so didn't make it to the snowmobile trails which would have been better. As it was, trails were the same mix of loose snow on top of ice, with the additional of a couple more inches of snow overnight. Just seemed like hard work, quads really burning on the ups. Good training I suppose.
Forecast is for more snow on Monday, and continued cold weather for at least the next week or two. Don't know where spring is but I'm ready for it. |
Thursday Feb 24 |
| road running 47:13 [4]6.2 mi (7:37 / mi) | |
| weight:138.5lbs shoes: Air Max Trail |
| Intervals along Falls Road, 8 x 90 seconds (about 400 meters, I was pacing...), 50 seconds jog between. Good effort on a cold morning (15 degrees). Plus about 14 minutes easy before and after. |
Wednesday Feb 23 |
| trail running 1:03:22 [3] | |
| weight:140lbs shoes: Air Max Trail |
| Snowmobile trails in Montague, varying conditions from excellent to a little soft to loose snow over ice and almost no traction at all, fortuntely the latter on mostly flat places. Only took one tumble, really stupid, I'm cruising down this hill nearthe end and I'm looking at my footprints going up and each one has revealed a bit of ice beneath the somewhat packed snow. And about the time it dawns on me that I should watch myself because the footing is not stable, well, I land on one slope where the force is not perpendicular to the ground and the next thing I know I'm flat on my back. No harm done luckily. You can run on ice, just need to pay attention all the time. |
Tuesday Feb 22 |
| trail running 1:02:57 [3] | |
| weight:140lbs shoes: Air Max Trail |
| On Greenfield ridge. 3-6 inches of new snow over a base of ice or bare ground -- never knew which until my feet were suddenly without traction. But only two gentle falls. And the woods were beautiful and the legs felt ok. |
Monday Feb 21 |
| road running 57:52 [2] | |
| weight:140lbs shoes: Air Max Trail |
| Roads in Greenfield at the tail end of a storm, about 6 inches of new snow. Traction pretty bad. Legs a bit tired, relaxed pace. |
| nautilus machines 10:00 [1] | |
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Sunday Feb 20 |
| trail running 1:59:13 [3] | |
| weight:140lbs shoes: Air Max Trail |
| With Phil and Maddy. First 90 minutes was on the snowmobile trails, which are now very firm (icy), just enough traction to manage ok. An easy pace as Maddy was a bit more cautious, though we included about 10 minutes of an uphill bushwhack that got the heart going.
Was about to stop when I looked around and didn't see Maddy, and Phil said she was going to do a bit more on the roads (where I struggle to keep up with her), down to Cushman and back. I looked that way and she had a couple hundred meters on me, so it was full speed down a rolling downhill until I caught her near the bottom, and then a good hard effort on the way back up as we both were trying to keep up with the other....
Of course the other reason I had to put in the extra 30 minutes was my bet with Spike. He called from Texas yesterday. Apparently a tough day -- lots of thorns, some controls that he was wondering why they put them where they did, and a resulting decision to pack it in after 3/4 of the course -- had left him in need of motivation for today. So I proposed the following: He would win the bet if his time on the Blue course today was under 2 hours by more than my time running was over 90 minutes. Agreed by both parties. So if he ran under 90:47 he's got me. We shall see. (I thought about adding on another 15-20 minutes, but I wanted to give him a chance.) |
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| C • The bet 6 |
Saturday Feb 19 |
| road running 32:26 [4]4.3 mi (7:32 / mi) | |
| weight:139lbs shoes: Air Max Trail |
| Around town, mostly flat, a little faster as the run went on. |
Friday Feb 18 |
| trail running 1:16:18 [3] | |
| weight:138.5lbs shoes: Air Max Trail |
| In Montague, getting a little more bare ground, but very icy in places. Almost went down a couple times in the first minute (sometimes ice is a lot more slippery than others, and today was as bad as I've seen it), so after that I didn't hesitate to take detours. Cooler than it's been and very windy. Legs a little tired at the end. |
| nautilus machines 10:00 [1] | |
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Thursday Feb 17 |
| track tempo 12:52 [5]2.0 mi (6:26 / mi) | |
| ahr:159 max:170 weight:139lbs shoes: Air Max Trail |
| At the track with Phil, 2 miles, shooting for 6:30 pace, ran 6:29, 6:23. Legs felt really good, breathing under control, had something left at the end. |
| track 25:00 [2] | |
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| Before and after. |
Wednesday Feb 16 |
| trail running 54:23 [3] | |
| weight:140lbs shoes: Air Max Trail |
| Greenfield ridge, some ice, so old snow, a little bare ground. Relaxed pace and fewer hills than yesterday, but traction was not so good, so effort was still ok. One fall, not paying attention, feet went right out from under me, no damage other than to the ego.... |
Tuesday Feb 15 |
| trail running 1:17:26 [3] | |
| weight:140.5lbs shoes: Air Max Trail |
| In Gill, the usual loop plus out and back along the power line to Main Road. Did about 10 minutes off trail. Warm today, upper 40s, getting to be slop season, mix of ice, soft snow, mud, frost pockets, all sorts of fun. Lots of hills. |
| nautilus machines 10:00 [1] | |
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Monday Feb 14 |
| part trail, part road 53:41 [3] | |
| weight:140lbs shoes: Air Max Trail |
| Greenfield ridge, very icy where I started, has a couple of close calls but stayed upright. Found some places that were marginally ok, but definitely a day for spikes. Finished up with 20 minutes or so on the roads. |
| nautilus machines 10:00 [3] | |
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Sunday Feb 13 |
| trail running 1:30:51 [3]+600m | |
| weight:140lbs shoes: Air Max Trail |
| A fine run with Phil at Mt. Tom -- started on the north end of the M&M trail (off the O' map), up to Dry Knoll, down and then up to Whiting Peak, down to Lake Bray, back up to Dry Knoll and back to the car. Thee good climbs (15, 10, and 16 minutes), climbed about 600 meters in all. Nice pace, felt ok on the climbs. Footing uneven, firm, but not icy, as I said, mighty fine. Sunny, upper 30s. Did I say it was mighty fine?
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Saturday Feb 12 |
| trail running 33:28 [3] | |
| weight:140.5lbs shoes: Air Max Trail |
| Up to the power line and back. Soft going, decent effort. |
Friday Feb 11 |
| trail running 1:01:20 [3] | |
| weight:140.5lbs shoes: Air Max Trail |
| Snowmobile trails in Montague. Had a bunch of rain followed by an inch or two of snow, but the trails were still pretty good. And the woods and terrain gave good protection from the stiff NW wind. |
| nautilus machines 15:00 [1] | |
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Thursday Feb 10 |
| track 30:22 [4]6.6 km (4:36 / km) | |
| ahr:155 max:172 weight:139.5lbs shoes: Air Max Trail |
| At the Smith indoor track with Phil (good day to do this, it was cold and rainy outside). 200 in 45, 400 in 93, 600 in 2:21, 800 in 3:10, 1000 in 4:00, 800 in 3:12, 600 in 2:22, 400 in 90, 200 in 42, all with 200 slow jog between. Legs felt good -- a good effort but didn't feel hard. |
| track 23:21 [2] | |
| shoes: Air Max Trail |
| Before and after. |
Wednesday Feb 9 |
| trail running 58:59 [3] | |
| weight:139.5lbs shoes: Air Max Trail |
| Foot trails on Greenfield ridge. Tired legs today. Conditions deteriorating a bit, ice in places, soft snow in others, generally slow going. But at least I checked out a couple of new trail segments! |
| nautilus machines 15:00 [1] | |
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Tuesday Feb 8 |
| trail running 1:13:46 [3] | |
| weight:140lbs shoes: Air Max Trail |
| Snowmobile trails in Gill. Icy in places, but with the warm weather (low 40s) traction is excellent. Just not quite as pretty. Lots of hills. |
Monday Feb 7 |
| trail running 55:17 [3] | |
| weight:140lbs shoes: Air Max Trail |
| Snowmobile trails in Montague. Warm weather the last few days has made them a little icy and even muddy in places, but still pretty good running. Tried out one south slope, still about 6 inches of snow and didn't feel like running in it. But then on the way back I did 4 x 3 minutes at a hard pace, so I got something useful in anyway. |
| nautilus machines 15:00 [1] | |
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Sunday Feb 6 |
| trail running 1:43:37 [3] | |
| weight:140lbs shoes: Air Max Trail |
| With Phil and Ned on the Poet's Seat ridge in Greenfield. A little icy at first, but mostly pretty well packed foot trails except for a section at the north end that was hardly packed at all and was hard going. Pleasant pace, legs felt ok, almost warm enough (up to 50 by the time I got home) to go in shorts. Another good week. |
Saturday Feb 5 |
| trail running 34:39 [3] | |
| weight:140.5lbs shoes: Air Max Trail |
| Up to the power line and back just before dark. Sunny and warm (50 degrees), Heavy going on our trail, then soft on N. Mt., seemed like hard work all the way. |
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| C • Training while sleeping 5 |
Friday Feb 4 |
| trail running 54:36 [3] | |
| weight:140.5lbs shoes: Air Max Trail |
| Snow-packed foot trails on Greenfield ridge, decent footing, though a bit slippery in places (like on the steep sidehills) because of the warm temperatures (low 40s). Legs not too bad, but feeling the uphills. Snow is slowly going, ran a bit off-trail and it wasn't too bad. Need to check out some south slopes next week. |
| nautilus machines 15:00 [1] | |
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Thursday Feb 3 |
| trail running 1:10:34 [3] | |
| weight:141lbs shoes: Air Max Trail |
| Snowmobile trails in Gill north of route 2. I'd run up here a few times last winter, but it was in March and most of the snow was gone and I wanted to see where the snowmobiles actually went. Did one loop that I'd done before, plus an out and back for a mile or two. Again, perfect day, mid 30s, running conditions just about perfect too, plus lots of hills, hard to imagine any better running conditions. Have to make sure I appreciate it. |
Wednesday Feb 2 |
| trail running 55:12 [3] | |
| weight:140.5lbs shoes: Air Max Trail |
| On the foot trails along Greenfield Ridge, all packed down pretty well. Another perfect day. |
| nautilus machines 15:00 [1] | |
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| C • 2 |
Tuesday Feb 1 |
| track 21:08 [4]4.6 km (4:36 / km) | |
| max:162 weight:140.5lbs shoes: Air Max Trail |
| At the Smith indoor track with Phil, first time there in a couple of years. 8 x 400 (between 91 and 95) with 200 jog in between. Good to try and stretch out the legs a bit. |
| track 25:51 [2]4.2 km (6:09 / km) | |
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| Before and after. |