Training Log Archive: PGIn the 29 days ending Feb 29, 2004:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||
| Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||||||||
Sunday Feb 29, 2004 #
road running 1:11:16 [4] 10.0 mi (7:08 / mi)
ahr:160 max:170
10-mile race in Amherst, lots of hills. Hard effort all the way.
Better than I expected and as good as I hoped for. Certainly better than last year (77:50) and two years ago (72:50), but my training has been better. Felt ok on the hills, but the lack of speed work was clear on the flats and downs.
Overall, a good month despite very long hours at work. Instead of time for lunch, I marked off time early most afternoons to run, which worked well - there is no excuse not to go out when the time is already set aside. And it's a lot easier getting out the door then, than at 7 in the morning or 9 at night.
And weight is down a couple more pounds to 140, back where it should be but hasn't been for a while.
Better than I expected and as good as I hoped for. Certainly better than last year (77:50) and two years ago (72:50), but my training has been better. Felt ok on the hills, but the lack of speed work was clear on the flats and downs.
Overall, a good month despite very long hours at work. Instead of time for lunch, I marked off time early most afternoons to run, which worked well - there is no excuse not to go out when the time is already set aside. And it's a lot easier getting out the door then, than at 7 in the morning or 9 at night.
And weight is down a couple more pounds to 140, back where it should be but hasn't been for a while.
road running 10:00 [1]
A little warm-up and warm-down. Beautiful day, about 50 degrees, first time out in shorts in about 3 months.
Thursday Feb 26, 2004 #
trail running 1:15:00 [3]
ahr:140 max:160
Same route as Tuesday, footing varied from icy to sloppy, but mostly real good ... and a gorgeous day to be out, 40 degrees and bright sunshine. Left calf still a little sore.
Tuesday Feb 24, 2004 #
trail running 1:17:01 [3]
ahr:140 max:159
Snowmobile trails in Montague, real good footing. Left calf was a touch sore but better than Sunday.
Sunday Feb 22, 2004 #
part trail, part road 2:00:55 [3] 14.0 mi (8:38 / mi)
ahr:147 max:170
Sunday "fun" run with the usual suspects, Phil (who was suffering from a sore hip) and Maddy. Loop from west Conway up to Moore's Hill in Goshen, lots of hills. Contested some town lines for the first time in a few years, got 2 out of 3, but Maddy was too strong on the last one about 5 minutes from the end. Good to be making the effort.
Lower left calf hurting some. It acted up a bit yesterday when I ran on the mountain with studs. Need to stick to the running shoes. This week is planned to be a bit easy anyway with a 10-mile race on Sunday if my legs are ok.
Got tickets to go out to the St. Louis meet as there was a sale on. It may be my first time on bare ground in several months....
Lower left calf hurting some. It acted up a bit yesterday when I ran on the mountain with studs. Need to stick to the running shoes. This week is planned to be a bit easy anyway with a 10-mile race on Sunday if my legs are ok.
Got tickets to go out to the St. Louis meet as there was a sale on. It may be my first time on bare ground in several months....
Saturday Feb 21, 2004 #
trail running 33:40 [3] 3.5 mi (9:37 / mi)
ahr:141 max:154
Up to the power line and back. A little rough and icy.
Friday Feb 20, 2004 #
road running 31:15 [4] 4.5 mi (6:57 / mi)
ahr:150 max:168
Threshold effort, felt ok.
Thursday Feb 19, 2004 #
trail running 1:36:25 [3] 10.8 mi (8:56 / mi)
ahr:135 max:158
Snowmobile trails in Montague, a little icy in places but still pretty good. A few hills and a lot of flat. Felt sluggish to start, didn't really get any better, but no worse either.
Tuesday Feb 17, 2004 #
trail running 1:15:38 [3] 8.2 mi (9:13 / mi)
ahr:139 max:158
Over to the gate and back, relaxed pace. Ran early, could have used another layer of clothes (or I could have run harder, but that wasn't the plan). Trail getting icy in places, went down once and sprained a thumb, no great damage but things take a long time to heal these days.
Monday Feb 16, 2004 #
road running 36:48 [3] 4.75 mi (7:45 / mi)
ahr:143 max:159
Just had time for a quick loop from work.
Sunday Feb 15, 2004 #
trail running 1:58:26 [3]
With Phil and Jim Plaza, from Atkins Reservoir up into Shutesbury and back. Excellent conditions, fine run although a bit chilly (mid-teens). Another good week. Also, the weight is slowly getting back to where it should be. Was about 146, now 142, need to be under 140. (40 year range had been 135 to 145, was threatening to break out permanently in the wrong direction....)
Saturday Feb 14, 2004 #
trail running 33:26 [3] 3.5 mi (9:33 / mi)
ahr:141 max:159
Got home in mid-afternoon so a chance to run up behind the house. Up to the power line and back. Our path leading out to N. Mt. was terrible (actually, however, the kind of stuff that is good training), not broken out, crusty. The rest was snowmobile trail, just fine.
Friday Feb 13, 2004 #
part trail, part road 47:22 [3]
ahr:131 max:156
Up to the Poet's Seat tower and along the foot trails on the ridge. Footing a little rough. Nice sunny day, relaxed pace.
Thursday Feb 12, 2004 #
trail running 15:35 [5]
max:167
Three times up the west side of Willis Hill, once up the shorter steeper east side, all max effort. Haven't done this for a long time, hurt, felt good.
trail running 53:51 [3]
ahr:144 max:167
Rest of the run, snowmobile trails in Montague, real good conditions.
Wednesday Feb 11, 2004 #
spinning 40:00 [2]
ahr:131 max:156
Tuesday Feb 10, 2004 #
trail running 1:18:01 [3] 8.5 mi (9:11 / mi)
ahr:136 max:157
Snowmobile trails in Montague. Warm today (low 40s) so trails were a little soft, but still pretty good. Relaxed pace except for the few uphills.
Monday Feb 9, 2004 #
part trail, part road 37:44 [3] 4.3 mi (8:47 / mi)
In Greenfield, up to the Poet's Seat tower and along the ridge a ways.
Sunday Feb 8, 2004 #
part trail, part road 2:02:35 [3] 14.0 mi (8:45 / mi)
Fun run wth Maddy, about 90 minutes on snowmobile trails in Montague and 30 minutes getting to the trailhead and back. Fabulous - best conditions of the year. We had 4-6 inches of snow Friday followed by freezing rain all night and I thought the trails would be awful, but we found one trail and it led to another and then pretty soon we were on the main trail. Good and firm, but good traction too. What a pleasant surprise. And Maddy was game for anything, including not having any idea where we were going.
Legs pretty tired at the end, even though the last hill up into Greenfield wasn't as bad as I feared. Right butt still sore.
Mid teens and very windy, but we spotted a flock of robins, so spring must be getting close.
Legs pretty tired at the end, even though the last hill up into Greenfield wasn't as bad as I feared. Right butt still sore.
Mid teens and very windy, but we spotted a flock of robins, so spring must be getting close.
Saturday Feb 7, 2004 #
road running 33:05 [4] 4.5 mi (7:21 / mi)
Town line and back, good effort.
Thursday Feb 5, 2004 #
road running 1:23:34 [3] 10.2 mi (8:12 / mi)
ahr:139 max:152
Loop north of Greenfield, moderate pace. Right hamstring/butt still sore, trying to keep it under control.
Wednesday Feb 4, 2004 #
spinning 40:00 [2]
ahr:132 max:157
Tuesday Feb 3, 2004 #
part trail, part road 1:10:07 [3] 8.0 mi (8:46 / mi)
ahr:140 max:159
In Greenfield, about half on snowmobile trails, getting back to being pretty runnable - but tonight's snow will take care of that. Moderate effort.
Monday Feb 2, 2004 #
road running 44:41 [3] 5.2 mi (8:36 / mi)
In Greenfield, from the Body Shop out to the industrial park and then a bit onto the snowmobile trails beyond. Will explore more there in the future. Relaxed pace.
Sunday Feb 1, 2004 #
road running 1:52:40 [3] 13.4 mi (8:24 / mi)
ahr:142 max:162
Fun run from Jodi's in Conway with Phil and Maddy. Bardswell Ferry/Stillwater loop, an old favorite, beautiful back roads (about half paved,half dirt), lots of hills. Steady pace on the ups, taking it easy on the downs. A hard effort on the loop used to be about 1:40, so this wasn't so bad.
Note
Making progess in the two and a half months since the Blue Hills Traverse, when I felt so bad I decided something had to be done.
Part 1 has been just to start rebuilding a base while trying to keep any injuries under control. It's going pretty well. Motivation is very good. I'm getting out the door almost every day, slowly upping the volume. Also doing regular stretching and massage (with one of those rollers). Calf muscles have been OK since I started using soft heel lifts. Right hamstring/butt continues to be a problem, as it has for about 5 years, but the stretching helps.
February will be a tough month, lots of hours at work, though I am setting up my schedule to block off time for exercise early each afternoon and stay later in the evening to compensate. Training plan is more base building, on the snowmobile trails when conditions/time allow, and then very slowly/carefully try to build in a little faster stuff. Goal events are rogaine in Arizona in early May and WMOC in Italy in early July.
A lot of work still needs to be done, but the last 11 weeks have been better then anything for some time.
Part 1 has been just to start rebuilding a base while trying to keep any injuries under control. It's going pretty well. Motivation is very good. I'm getting out the door almost every day, slowly upping the volume. Also doing regular stretching and massage (with one of those rollers). Calf muscles have been OK since I started using soft heel lifts. Right hamstring/butt continues to be a problem, as it has for about 5 years, but the stretching helps.
February will be a tough month, lots of hours at work, though I am setting up my schedule to block off time for exercise early each afternoon and stay later in the evening to compensate. Training plan is more base building, on the snowmobile trails when conditions/time allow, and then very slowly/carefully try to build in a little faster stuff. Goal events are rogaine in Arizona in early May and WMOC in Italy in early July.
A lot of work still needs to be done, but the last 11 weeks have been better then anything for some time.