Training Archive: PGIn the 30 days ending 2006-06-30:
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| H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | S | S | M | T | W | H | F | ||||||||||||||||||||||||||
Thursday Jun 29 | ||
| track 12:46 [4]3.2 km (3:59 / km) | |
| weight:133lbs shoes: Air Max Trail 09/05 | ||
| Short and not too energetic workout at the track, conveniently ended by thunder/lightning/downpour, though I was about to call it quits anyway. 800/1600/800. Splits: 3:13.6, 6:23.3, 3:09.3. Just right. | ||
| track 6:14 [2]1.2 km (5:12 / km) | |
| shoes: Air Max Trail 09/05 | ||
| Short warm-up. | ||
Wednesday Jun 28 | ||
| trail running 51:40 [3] | |
| weight:133lbs shoes: Air Max Trail 09/05 | ||
| A late afternoon run -- the alternative was a snack -- from the gate to to top of Toby (aid station 2 to 3) via the race course, and back.
Still hardly any FDF activity. I was thinking that maybe it's another benefit of the lowered value of the G -- takes less work to move the body, therefore less oxygen consumed, therefore less CO2 produced, therfore less attractive to the FDFs. Lucky that Spike doesn't live in FDF country, they'd be all over him. | ||
| C • The Toby race course didn't co... 6 | ||
Monday Jun 26 | ||
| trail running 45:17 [3] | |
| weight:132.5lbs shoes: Air Max Trail 09/05 | ||
| Mountain bike trails on the south side of the range, starting from Bachelor St. Didn't have much enthusiasm, but glad I got out. Light rain, no FDFs. | ||
Sunday Jun 25 | ||
| road running 32:35 [4]4.8 mi (6:47 / mi) +160m 3:49 / km | |
| rhr:49 weight:132lbs shoes: Air Max Trail 09/05 | ||
| Lake Wyola race, 4.8 miles, seemed like a way to get a decent workout, plus lots of local runners there so there was a social reason for going too. Course is up a decent hill, then down. Felt ok, ran up with no big problem, not that quick coming down, but probably because I subconsciously didn't want to trash my legs.
Splits: 6:46, 7:30, 7:07, 6:29, 4:43. First 60+, won $25 plus a gift certificate to the local running store for $20. Subtract the $20 entry fee and, well, you don't run these races for the prizes. 12 days to WMOC finals. Goal? Hard to say. As you go through the five years in each age group, each year gets tougher - I'm now 62, right in the middle of M60. I think top 10 would be something I would be very happy with. There are 429 entered in M60. I would guess maybe 10% of them could be top 10 (maybe 5% could win). All depends on having a good day, and some luck. Of course you have to qualify for the A final first, which means being in the top 14 in your heat. Shouldn't be a problem, but things happen - people get hurt, mispunch, forget a control. Just have to hope it happens to someone else.... | ||
| C • Goal at WMOC 2 | ||
| road running 22:00 [3] | |
| shoes: Air Max Trail 09/05 | ||
| Warm-up, worked up a good sweat (not hard to do, wasn't hot but very humid). | ||
Friday Jun 23 | ||
| trail running 1:14:42 [3] | |
| weight:131.5lbs shoes: Air Max Trail 09/05 | ||
| Colrain ridge trail from the south end. Had planned to run to the dirt road just past Franklin Hill, but it was hot and humid (85F) and I cut it a bit short, turning back in the gap just before hill 1201. Still ran ok, but I was a little dehydrated when I started and didn't want to push my luck, mainly just trying to get some hills in.
14 days to WMOC finals (old map from 1988). | ||
| C • Old Map? 4 | ||
| C • Old Map? 1 | ||
Thursday Jun 22 | ||
| Note | |
| weight:133.5lbs | ||
| Added routes/comments form Finland.
Still tired, to bed at about 8:30, up at 3:30. | ||
| C • Marshes 4 | ||
| track 21:54 [4]5.6 km (3:55 / km) | |
| weight:133.5lbs shoes: Pegasus 10/05 | ||
| Thursday evening track group, 800, 2,000, 2,000, 800, about 3 minutes rest between each. 3:07.6, 7:47.2, 7:52.2, 3:06.4. Warm and humid (85F, dewpoint 71), did better than expected without really pushing it (and wouldn't have run at all if hadn't gone to the track). WMOC final in 15 days. | ||
| track 8:08 [2]1.6 km (5:05 / km) | |
| shoes: Pegasus 10/05 | ||
| Just a short warm-up. | ||
Wednesday Jun 21 | ||
| Note | |
| weight:133lbs | ||
| A longer trip home than I might have wished, plane was a couple hours late to Boston, so I was driving home in the middle of the night, staying awake only with a struggle. Third night in a week with little or no sleep. Went to bed here about 2 am, wide awake at 5 whether I wanted to or not. The joys of travel.
On the other hand, at least I wasn't booked on Finnair's non-stop Helsinki to New York (which I would have done, but it was pricier when I bought my ticket). Those folks had their flight cancelled, so they joined us to fly to Stockholm and Boston and then be bussed to New York, getting there about 15 hours late. My cynical guess is that Finnair had two half-full flights and just decided to merge them, screw the customers. But of course they never tell you anything. | ||
Tuesday Jun 20 | ||
| orienteering 54:41 [3] | |
| shoes: new Integrators | ||
| I didn't need to be at the airport until 3 pm, and it turned out my B&B was right on the map from the 1999 Finnish night-O' champs, and my hosts had an extra copy of the map they were perfectly happy to give me! So time for one last training.
Though the tank was empty for this one, mainly just dehydrated quite badly . Did a course (no controls) from a local club meet sometime in the past. Decent effort for the first 15 minutes or so, then started having vision problems (happens from time to time, especially if I run right after breakfast), couldn't focus well, so walked most of the next 20 minutes or so, then felt a little better and ran more towards the end. Being very careful not to do anything stupid, since no one would come looking for me for a long time.... Stopped once to admire a "boulder" that surpassed Pawtuckaway's big guy. I'll catch up on posting maps/comments today. | ||
Monday Jun 19 | ||
| orienteering 45:10 [3]4.7 mi (9:36 / mi) | |
| shoes: new Integrators | ||
| An extra day in Finland because the plane fare for going home on Tuesday was several hundred dollars cheaper than on Sunday or Monday. First on the schedule, after a solid 10 hours sleep to make up for none the night before, was some golf at what some say is the best course in Finland which I stumbled upon last Thursday quite by accident (just following a sign that said "golf" to see where it took me).
Beautiful course, played with 2 Korean cardiologists and a Finnish businessman (mostly retired), the course was excellent, the company was excellent, my golf sucked (101 from the back tees), a little of which I will give credit to the clubs I rented, felt really weird, shanked the ball twice, which I have never done, but I enjoyed it immensely and only got pissed at myself a couple of times, and very briefly at that. When I left, the Koreans, who rode while the Finn and I walked, were getting set to play the SE course (we had played the NW one). I wasn't sure I could maintain my fine mood through another 18, but then I'd already told them I was going running for an hour after we finished. I think they thought I was nuts. So then I drove over to Porvoo, found the meet site for the Monday evening meet sponsored by the local club, and got in my orienteering for the day. The area was right in the city, mostly a little slalom hill, so I got to go up and down a bit and run lots of trails. And they tucked the controls away pretty good -- either it was that, or just that I was a little brain dead -- so I missed maybe 3 controls out of 11. Not sharp at all, but my legs felt ok despite the golf and being rather dehydrated. I hadn't yet found a place to stay, and the local hotels were all full, but while I was out on the course the woman in charge had found me a B&B to stay at, maybe 20 km out of town on a little dirt road. I figured I better get some food first, so I stopped at a pizza/kebob place in Porvoo. The menu was only in Finnish. so I asked the usual question ("Do you speak English?"), and a couple of them did. One asked where I was from, the USA, I said. I couldn't have said anything better -- he was a refugee from Kosovo in the mid-90s, thought the USA and Clinton were just wonderful (Bush was another matter), offered me a place to stay in his appartment if I needed it, sat and chatted while I ate a rather tasty pizza. Then on to the B&B, found it thanks to good directions, I'd asked if there was any way I might be able to use my computer, I think so she had said, so after chatting a bit and bringing my stuff inside, I fired up Gail's laptop and logged on to their wireless network. What a fine day.... | ||
| C • I guess you´re not insane after all... 7 | ||
| trail running 5:00 [2] | |
| shoes: new Integrators | ||
| Warm-up. | ||
Sunday Jun 18 | ||
| orienteering 1:11:03 [4]7.9 km (9:00 / km) | |
| shoes: new Integrators | ||
| Jukola, leg 5, started at about 5:35 am. Pretty good run in general, under the circumstances excellent, meaning that the point in a relay is not to make any big mistakes. Two or three small ones, maybe a minute or so each, not bad.
Legs felt good. Nice and cool, ran up a lot of hills, took it a bit carefully on the approach to control areas (more yellow/red light orienteering than I normally do). Overall a really great CSU effort, 204th out of 1362, everyone running well and excellent team spirit. Things like this are the essence of what you hope for, but too rarely get, from a club. Thanks also to Bubo, our leader for the weekend, to Claire for her tolerance of all the men, and the younger guys on the team for their restrained harrassment of the old man. Also had a chance to meet Jagge, developer of Route Gadget. | ||
Saturday Jun 17 | ||
| Event: Jukola | ||
| orienteering 30:00 [1] | |
| shoes: new Integrators | ||
| Just a short walk on the model map. | ||
Friday Jun 16 | ||
| Note | |
| Results and splits from Forssa Games. | ||
| orienteering 40:00 [1] | |
| shoes: new Integrators | ||
| Out for a walk on one of the Jukola training maps, from the finish out past 17 and 16, with William and Mikell. Primary purpose was to test the new CSU running suit, secondary to have a look at the terrain. Both were fine.
Map/course lifted from TG's web page, www.tero.fr | ||
| C • terrain 1 | ||
| orienteering 35:20 [3]3.6 km (9:49 / km) | |
| shoes: new Integrators | ||
| Ran a few legs, had a different course on my map, in part. No big problems, but very unsure coming across the last hilltop before my #9 (my first control), dropped into the wrong little reentrant at my #14, at 15, my last one, couldn't keep track of all the little squiggles and run at the same time, so pretty much just ran until the end of the hill, which worked fine, except I dropped down a little to the right.
Overall, a little more in the way of low bushes instead of the moss of yesterday, harder running for me. Also warmer. Felt quite tired and slow. | ||
| trail running 7:40 [2] | |
| shoes: new Integrators | ||
| Out to the road and back to the car at the finish. Then back to the Jukola center, where we found Kenny and Ross (we'd hooked up with Boris at midday), so we are 6 of 7 here with Mattias due in tonight. | ||
Thursday Jun 15 | ||
| Event: Forssa Games | ||
| Note | |
| Results from yesterday. | ||
| orienteering 19:07 [4]2.5 km (7:39 / km) | |
| shoes: new Integrators | ||
| Forssa Games, M60, 3rd out of about 70, best was 18:30, then 18:32, then me, then 19:4x, then over 20. Very good run on a neat course, where the limiting factor was mostly thinking speed and general experience in this stuff. Hit all the controls right on, just a little too much hesitation too often. Really fun.
A Finn came up to me to say hello a bit before I headed off to the start. I'd met him in Canada, we run about the same, but he speaks only Finnish. So he called a friend over to translate, even though the friend's English wasn't so great. My guy had already run. How did he do? Good, 20-21 minutes. Then he said I needed to run 19. So I ran 19. Perhaps if he'd told me to run 18.... As it was, I glanced at my watch about halfway around the course, just under 9 minutes though I felt like I'd already done a ton of orienteering. That got me a bit excited for the possibilities. Held it together the rest of the way though I was struggling a bit with keeping my planning in advance of my running, so when I finished I thought there were definitely possibilities (to win). But the 18:30 was already up on the board, and the 18:32 followed not too much later. But third is still cool, won a nice towel. Got myself a new compass afterwards. Should have gotten it before, might have saved me some time -- all the white paint except for a faint spot or two had worn off the north end of the needle, so there were moments of uncertainly just to check I was going east and not west for example. | ||
| C • Results 4 | ||
| trail running 10:00 [2] | |
| shoes: new Integrators | ||
| Warm-up. | ||
| Note | |
| Ran into Andy Dale and Ben Legg, also Margaret and Brian Ellis (on GVOC's Jukola team. Andy and Ben will be on the second team for some Swedish club. | ||
Wednesday Jun 14 | ||
| orienteering 46:42 [3]4.85 mi (9:37 / mi) | |
| shoes: new Integrators | ||
| In Finland, got off the plane and went orienteering, of course, as they seem to have events most evenings in the vicinity of Helsinki. This was at Vaakkoi, NW of the city about 45 minutes.
Had an ok run around, trying to remember how to orienteer in this stuff. Got better as I went along, still the same general principles (look for what's distinct, be accurate with the compass). Hardest thing is reading the map on the run as the ground is pretty uneven. May have done a little longer than I should have before the Forssa Games ttomorrow evening, but I needed the practice. I'll post the map when I get home. Sure was nice that the plane was only about 25% full and I had three seats to myself and could go horizontal. Though I hate to say it, I am still a little too tall to be really comfortable. But probably got 3.5 hours sleep, which is pretty good. The plane stopped in Stockholm on the way, where we had to get off, go through security screening and get back on again! I thought the USA had the market cornered on silly things. And I wonder what the people felt who were getting off for good in Stockholm, and had to go through security too. What if they didn't pass? Would they be stuck in permanent limbo at the transit lounge? I must be missing something here, because it seemed pretty stupid. | ||
| C • Vaakkoi results 3 | ||
| Note | |
| By the way, reference a discussion about NEOC's policy of copying from master maps on time, here you got pre-marked maps that you could look at as much or as little as you wished. Plus e-punching with Emit. Seemed great, and very sensible. It's just training.
They offered 4 courses, roughly 2, 3, 5, and 7 km. The 2 was probably a hard yellow course. | ||
| C • Flying security and running in Scandi-terrain 3 | ||
Monday Jun 12 | ||
| Note | |
| weight:133lbs | ||
| O' map and results from Saturday's race at Northfield.
Legs were pretty sore afterwards. | ||
| C • Two fine races! Breaking 20 i... 16 | ||
| trail running 1:08:49 [3] | |
| shoes: Pegasus 10/05 | ||
| Over towards the gate, then the little Bridle Path/RF loop, then back. Relaxed pace, legs still a little sore and tired. Plus a fair bit of anxiety, normal for the last run before heading off someplace, don't want to do something stupid and get hurt. Off to Finland tomorrow. | ||
Saturday Jun 10 | ||
| trail running race 47:34 [5]6.2 mi (7:40 / mi) +350m 4:03 / km | |
| rhr:46 weight:134.5lbs shoes: Pegasus 10/05 | ||
| New England Trail Running Champs at Northfield Mountain (Gmaps route). First 60+. Upper 50s, light rain, legs felt good, ran all the ups well. Was about to skip putting on my contacts, glad I did, started to rain about 5 minutes after the start. Won a pair of running shoes! | ||
| trail running 20:00 [2] | |
| shoes: Pegasus 10/05 | ||
| 10 minutes before, 10 minutes after. | ||
Thursday Jun 8 | ||
| trail running race 19:56 [5]5 km (3:59 / km) vdot: 50.0 | |
| rhr:48 weight:133lbs shoes: Pegasus 10/05 | ||
| 5K XC at the Holyoke Reservoirs. Pleasantly surprised by the time, but would have been nice to be 10 seconds faster (age 61 record is 19:47). There are no mile markers, so it's just a matter of running as hard as yuo can and then finding out at the finish how good it was.
Cool, rainy evening. The course is about as benign as a XC course can be, gravel service road around a reservoir, just a few little ups and downs. Like XC on a Florida golf course, I'd imagine. Legs only felt so-so, seemed like I wasn't moving that well, though I finish well. | ||
| trail running 20:00 [3] | |
| shoes: Pegasus 10/05 | ||
| 10 minutes before, 10 after. Legs felt rather beat up afterwards. | ||
Wednesday Jun 7 | ||
| trail running 1:06:52 [3] | |
| rhr:48 weight:133lbs shoes: Pegasus 10/05 | ||
| Surprisingly nice run with Phil at the Notch. mostly on the bike trails on the south side of the ridge. Surprisingly partly becausethe all-day rain stopped just as we were heading out, the trails had drained well and my feet didn't even get wet, my knee wasn't so bad, and the second half hour felt much better than the first, when I felt pretty crappy. By the end I was feeling just fine.
Have a couple of races on the schedule, though both are tentative -- the Holyoke Reservoirs 5K tomorrow evening and the trail race at Northfield Mountain on Saturday. Will see how I feel before deciding.... | ||
| C • updating Norwottuck 6 | ||
Tuesday Jun 6 | ||
| road running 44:10 [4]3.7 mi (11:56 / mi) +690m 4:42 / km | |
| rhr:48 weight:133lbs shoes: Air Max Trail 09/05 | ||
| Ran the road up Mt. Ascutney on the way home after 4 hours of O' practice at the Hanover CC with Mike Fritz. Pretty steady climb, average is about 12%, just got it in the right gear and kept chugging, only thought about walking once and decided I wasn't feeling bad enough for that. But pretty slow pace -- when they have the race here the best time is about 29 to 30 minutes. Just about half a Mt. Washington. Don't think I was ready to do a second trip. | ||
| trail running 9:20 [3]0.7 mi (13:19 / mi) +110m 5:34 / km | |
| shoes: Air Max Trail 09/05 | ||
| After a minute or two to check the info posted at the upper parking lot, ran the rest of the way to the summit. More gradual except for a couple of steeper pitches. Felt ok. | ||
| C • Ascutney 8 | ||
| trail running 56:30 [2]4.2 mi (13:27 / mi) +100m 7:47 / km | |
| shoes: Air Max Trail 09/05 | ||
| Came down on trails all the way, mostly on the Futures Trail, a run summed up by what I said to myself when I reached my car -- "Boy, did that fucking suck."
Let's see -- trees down in a bunch of places, generally very overgrown, hard to follow, a lot of erosion, and mainly a lot of very slippery rocks. I was being careful and still crashed three times, the most damaging being a whack to the bottom inside of my left quad, which kept hurting some all the way down, not really bad, but enough to make it likely it will be sore for several days. Thought I would make it down in 35-40 minutes, ended up being slower than the trip up! Topo map, or at least the USGS's sad excuse for a topo map these days. Feeling very depleted by the end. | ||
| C • Wed. run 3 | ||
Sunday Jun 4 | ||
| trail running 1:01:54 [4] | |
| shoes: Air Max Trail 09/05 | ||
| Same route as Wednesday, but pushing the pace progressively harder as the run went on. Legs felt pretty good, A little bit of light rain, everything very wet already from recent rain, but a lot nicer conditions than when it's hot. | ||
Saturday Jun 3 | ||
| Event: Hudson Valley Sprints (Reschuled) | ||
| trail running 15:20 [2] | |
| shoes: Air Max Trail 09/05 | ||
| Drove down to Sebago with Charlie and Gail to do the HVO sprints, but when we got there, I don't know if it was the gloomy weather or what, but none of us really felt like sprinting. So we hung around for a while -- seemed like a bunch of others also didn't feel like sprinting -- had a bit of the fine HVO picnic, and then headed back to Charlie's.
The driving must have done some good, because when I got back to Charlie's I was all ready to sprint. So I checked with the Commissioner, who happened to be there too, as to whether it was to late to add a couple sprints to the schedule, and he said, "You go sprint, I'll think about it and let you know when you're done." I've got an in with the Commish and I figured no problem, a couple quick 35-pointers (I was planning on donating all proceeds to the team), so I took off, all the way down Doyle's Road to the base of Ski Sundown.... | ||
| orienteering 11:05 [4]+170m | |
| shoes: Air Max Trail 09/05 | ||
... got there just in time for my start. Was somewhat surprised the course had only one control, and that was right at the top of the ski area,
.jpg) but, hey, a sprint's a sprint, so I sprinted up the best I could, struggling a bit on the first pitch but then feeling better. And doing well enough to snag a clear win.... | ||
| C • Should done Gunbarrel - then y... 4 | ||
| trail running 6:53 [2] | |
| shoes: Air Max Trail 09/05 | ||
| Back down the ski slope at a gentle pace, doing a combination cool-down from sprint 1 and warm-up for sprint 2. | ||
| orienteering 18:20 [4] | |
| shoes: Air Max Trail 09/05 | ||
Start for sprint 2 was in the same place, this was a bit longer (though still only one control!), with the finish right at Charlie's, very convenient. .jpg) Just made my start again, this was a longer course, but I kept a good tempo all the way, seemed to feel better and better, and by the time I'd reached the finish on Ratlum Mt., another win was in the bag. And a good training effort too. | ||
| Note | |
| The only downside was the dumb Commissioner, who let me know in no uncertain terms that my sprints were bogus, but that I'd get a second change to do the HVO sprints on Saturday June 17, because he'd OK'd the change in date. And the fact that I'd be in Finland at the Jukola on that night, well, let's see, if I sprint fast, and then get just the right plane connection.... | ||
Thursday Jun 1 | ||
| track 18:04 [4]4.8 km (3:46 / km) | |
| rhr:45 weight:133.5lbs shoes: Air Max Trail 09/05 | ||
| At the track, warm and humid evening, dewpoint over 70. Like yesterday, absolutely no enthusiasm to get going, then felt fine once we were started.
Plan was 800, 800, 1200, 800, 800, 1200, all with 2-minute rests between. Cut the last one off after one lap, just felt enough was enough, no point in pushing too much in the heat. Splits: 3:03.1, 3:01.3, 4:31.6, 2:59.7, 2:59.3, 1:29.0. First four seemed easy, fifth was a little more work, which may be why I bagged the last one. Still a good workout. | ||
| track 8:30 [2]1.6 km (5:19 / km) | |
| shoes: Air Max Trail 09/05 | ||
| A very slow 4 laps to warm up, including one faster 200 to get the legs moving. | ||
| Note | |
| Oringen 5-Dagars, Blekinge, Sweden, 1984, day 3. | ||
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