Training Archive: PGIn the 30 days ending 2006-09-30:
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| 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 | S | ||||||||||||||||||||
Friday Sep 29 | ||
| trail running 49:13 [3] | |
| rhr:52 weight:132lbs shoes: Pegasus 10/05 | ||
| Sugar-Gunn loop on Mt. Toby. Hard to get out the door, then relaxed pace up to the power line. Stopped for a pee shortly thereafter and then had a hard time getting going again, felt rather weak (and cold, a front had just come through and it was very windy). Got going, felt lousy for about 10 minutes, then started getting better on the climb up Gunn Mt. road and ran the last 10 minutes home quite energetically. Strange.
My standard explanation -- don't know if it has any validity -- is that my blood sugar was low. And I was thinking about ice cream.... | ||
| C • What flavour of ice cream? 10 | ||
Thursday Sep 28 | ||
| trail running 1:07:15 [3] | |
| rhr:52 weight:132lbs shoes: Pegasus 10/05 | ||
| Over towards the gate, then the bridal path loop and back home. Relaxed pace, even though the uphills are still work no matter what the pace.
Then off to O' practice, then to a long board meeting, really was tempted to stop for ice cream yet again, but settled for a couple of bananas. Tasted fine, but not as good.... Gail is wondering if the G is going to shoot up after January 1. | ||
| C • bridal path loop? 5 | ||
Wednesday Sep 27 | ||
| Note | |
| weight:132lbs | ||
| Finally got around to post my routes and a few comments from the UNO camping weekend at Pawtuckaway and the Farsta on Sprint Finals weekend. | ||
| trail running 1:06:10 [3] | |
| weight:132lbs shoes: Pegasus 10/05 | ||
| On the Holyoke Range going east from the notch, over Rattlesnake Knob and to the end of the rollercoaster, and back (ran about 600 meters further east than the O' map goes). Perfect afternoon, though to keep George happy I will complain very slightly that the sparkling sunshine made it hard to see the rocks on the way back.
Legs felt tired starting out, better after 20 minutes or so as seems usual. Ran all the hills, includng the climb up RN on the way back -- did that the last time I was here (May 10), so now of course I felt I had to do it this time too. I think my competitive urges are stronger for the various internal battles I imagine than for any external jousting against others.... Stopped for ice cream on the way back, second time in 4 days. Very bad, but also very good. | ||
Tuesday Sep 26 | ||
| trail running 56:52 [3] | |
| rhr:53 weight:132lbs shoes: Pegasus 10/05 | ||
| Outer loop at Northfield Mountain, opposite direction the race goes. Steady pace going up, took it easy coming down.
Had some intestinal distress. Too many carrots? Or maybe too many bananas? Or many too manyof my special bacon double cheeseburgers? Probably the combinaton of all three.... Sun was setting as I was finishing up. Damn, days are getting shorter. | ||
Monday Sep 25 | ||
| Note | |
| weight:133.5lbs | ||
| Also posted some comments from the CNYO meet this weekend. | ||
Sunday Sep 24 | ||
| orienteering 1:23:34 [3] 10 km (8:21 / km) +230m 7:30 / km | |
| shoes: new Integrators | ||
| Day 2 at the CNYO A meet, classic, M21 (Blue course). Felt great!
Actually, I did. The orienteering was really fun, neat terrain. After feeling rather tired starting off, I got invigorated when it started to rain (and the temperature dropped) and felt pretty good the rest of the way. Didn't have any mistakes of great consequence, just can't run fast enough, plus I fell down (trip, wham, takes a bit to get up and get going again...)perhaps 6 or 8 times. Got positive feedback by catching sight of Randy (started two minutes ahead of me) on the way to #5, passed him shortly thereafter without realizing it, and then more positive feedback by not getting passed by any of the faster guys starting behind me. Got to take whatever victories one can.... Best time was by Nick Duca, 71 minutes. Some folks obviously had troubles as I managed to claim a few scalps (Greg, Vadim, Ross), almost got Clem too. A very small area, about 1.5 square km, we looped around it a couple of times, very fine terrain and a fine course by Anne Leonard and a fine map by Mark Dominie. Really enjoyed it. | ||
| C • Well done, congratulations!!! ... 7 | ||
| trail running 10:00 [2] | |
| shoes: new Integrators | ||
| Warm-up, got me from feeling really tired to just sluggish. | ||
| Note | |
| I've posted my routes from the CNYO meet this weekend. Comments to follow. | ||
| C • fields 2 | ||
Classic - Blue - Splits | ||
Saturday Sep 23 | ||
| Event: CNYO A meet | ||
| orienteering 17:34 [4] 2.48 km (7:05 / km) +78m 6:07 / km | |
| weight:132lbs shoes: new Integrators | ||
| Sprint at the CNYO A Meet. Felt great!* Didn't run so well and missed one control (30 seconds or so), but still felt great.
Wet/sloppy/muddy, lots of chest-high goldenrod in the rough open areas, but I had a late start so it was tracked out. * George was on my case about complaining too much, always someone wrong, something hurts, who knows. I don't know know what he's talking about, can't remember the last time when I didn't feel just great! | ||
| C • On your case! 6 | ||
| orienteering 1:01:29 [3] 6.3 km (9:46 / km) +215m 8:20 / km | |
| shoes: new Integrators | ||
| Middle distance in the afternoon, M21 again just for the hell of it (M45 is where I belong). Not a very good run which got worse the longer I looked at my map -- lost time on 4 of the first 5 points and then more on the last two controls before the end, but in between I suppose it was ok except for numerous falls in the rough open. But felt great again!
Times were slower than I expected, best was a few seconds under 50. Nice job by the CNYO folks doing the organizing on a wet day. | ||
| C • Feeling good and belonging 1 | ||
| trail running 15:00 [2] | |
| shoes: new Integrators | ||
| Tried to warm-up for both races. Legs didn't feel as tired for the afternoon race as I though they would. Tomorrow may be another matter.... | ||
Sprint - Strong Lungs - Splits | ||
Middle - Blue - Splits | ||
Thursday Sep 21 | ||
| track 23:09 [4] 6 km (3:52 / km) | |
| weight:133lbs shoes: Pegasus 10/05 | ||
| Starting to feel better, just a little headache. Was planning on going to the 5K XC race in Holyoke, but O' practice went longer than expected and I wasn't sure I would get there in time. So I opted for the Thursday evening group at the Eaglebrook track.
1600, 1600, 800, 800, 800, 400, 400. 1600s on an 8-minute cycle, 800s on a 4 minute cycle, 400s on a 2 minute cycle. Splits: 6:24, 6:21, 3:03, 3:00, 2:58, 1:23, skipped the last 400, first 400 was close to all out and I wasn't up for another.... But overall, ran better than I expected. Maybe not the smartest workout before three races this weekend, but necessary from a psychological point of view (to combat a sense that I had lost all my conditioning in my days as a vegetable). | ||
| track 12:15 [2] | |
| shoes: Pegasus 10/05 | ||
| Before and after. | ||
Wednesday Sep 20 | ||
| Note | |
| weight:133.5lbs | ||
| In the home stretch, I hope, head feeling a little better this evening.... | ||
Tuesday Sep 19 | ||
| Note | |
| Gone cold turkey on caffeine, feeling like crap. Probably another 24-48 hours to go.... | ||
| C • If you ever have to do this again... 20 | ||
Sunday Sep 17 | ||
| Event: 2006 Sprint Series Finals | ||
Saturday Sep 16 | ||
| Event: 2006 Sprint Series Finals Festival | ||
| orienteering 1:14:42 [3] 8.5 km (8:47 / km) | |
| weight:133lbs shoes: integrators 2006 | ||
| Farsta at Hickory Run, day before the Sprint Finals. Decent run except for one control, #154 first time around, stopped too early (figured the distance was a little over 200 meters, not the 330 it really was), contours didn't really match up but it was a vaguish area and it wasn't immediately clear where i might be....
Caught up to Ross and Greg at the same control the second time around. Had the same next few as Greg, slowly lost ground to him until he was gone. Will have to get myself in better shape for our match race in 2011. Real nice course by Randy, lots of variation in terrain and orienteering demands. But the running was a little rougher than expected, very slippery rocks, a little deadfall, my own fall count was in the vicinity of 10. And that doesn't include getting swept away crossing the stream on the way to the first control. Lost my footing, went over the first set of rapids before managing to work my way over to the far shore. Rather fun, in retrospect! And glad the map case was well sealed as it was definitely under water for a while. | ||
| Note | |
| On leaving dinner (a very fine affair), spotted a raided trash can and thought there were racoons on the prowl. Spotted the culprits around the corner -- mama bear and two cubs! | ||
| C • 2013 1 | ||
Farsta - Splits | ||
Thursday Sep 14 | ||
| Note | |
| Rain all day, stopped on the way home to take a walk around most of the Yale course, hadn't been there for 45 years. A memorable design, though a bit weak on maintenance, and apparently victim of of questionable changes over the years. Need to go back a play it sometime. | ||
| C • Let's go! 3 | ||
Wednesday Sep 13 | ||
| part trail, part road 1:04:20 [3] | |
| shoes: Pegasus 10/05 | ||
| Central Park again, this time just by myself as my brother had left to go back to Texas. From the SE corner to the NW corner and back, meandering route. Got up pretty close to where my niece lives on 114th street (she's in her first job post-college teaching 7th grade inner city kids, 4 classes of 35 kids each, plus a couple smaller special ed classes, sounds like pure hell, I suppose if it doesn't kill her it will make her a lot stronger, all this part of a two-year stint with Teach For America, more power to her...).
Legs still sore though not as bad. Crick in my upper back, also have sore ribs on my right side. Wonder if I did something during one of many falls at Pawtuckaway. In any case, nothing that a couple ibuprofin won't ease, though I've had none today. Another rich dinner on tap for tonight, then home tomorrow. Trip is basically a "spy on mom" affair, see what she does when she comes to the city and if there is anything we need to do to forestall problems (she's 88). | ||
| C • Please, please... 6 | ||
Tuesday Sep 12 | ||
| part trail, part road 1:15:00 [3] | |
| weight:133.5lbs shoes: Pegasus 10/05 | ||
| In Central Park in NYC, 30 minutes with my brother, the rest alone. Ran longer than was comfortable but not as long as I should have -- see, as I worked my way to the end of a lunch that was definitely more than I needed, I kept upping the amount of time I was going to have to run to make up for it. I know I had reached a need for 90 minutes, maybe more....
Legs quite sore, feeling beat up by the end. Glad I don't have to run in the city very often. Did manage to get done without having stepped in any dog crap! | ||
Monday Sep 11 | ||
| trail running 38:17 [3] | |
| rhr:48 weight:133.5lbs shoes: Pegasus 10/05 | ||
| Up Wantastiquet Mt across the river from Brattleboro, climb was 1060'. Up in 22:43, back down in 15:34. Nice late afternoon, thought time might be a little better, but legs still a little tired/sore from the weekend. | ||
Sunday Sep 10 | ||
| orienteering 1:25:58 [3] 8.4 km (10:14 / km) | |
| rhr:46 shoes: integrators 2006 | ||
| Blue day 2. Another good run, a lot of nice terrain, some real junk (getting to the beaver dam on the way to 6, most of the way from 12 to 13).
No mistakes of any significance. Nice to still be able to run at Pawtuckaway for close to 90 minutes and still do about 10 min/km. | ||
Blue Day 2 - Splits | ||
Saturday Sep 9 | ||
| Event: UNO Camping Weekend | ||
| orienteering 1:24:07 [3] 8.5 mi (9:53 / mi) | |
| weight:133lbs shoes: new Integrators | ||
| UNO Camping weekend at Pawtuckaway. Warm day, sweating like crazy. Orienteering was good, running ok, not fast, but paced myself pretty good and still moving ok at the end.
Only real problem was in the thick or stony areas, just really slow down. I guess that's just a fact of life these days. | ||
| orienteering (Night-O') 1:48:43 [2] 6.4 km (16:59 / km) | |
| shoes: new Integrators | ||
| JJ's World's Hardest Night O'. To cover the last things first, he asked me afterwards if it was the hardest night orienteering I had ever done, and I said, Yes and No. Yes, it was the hardest Night-O' course I've run, but No, it wasn't the hardest orienteering I'd done at night -- that's been a few times during rogaines, when you are orienteering by guess and by feel. Here there was a surplus of info. Made it very hard to go quickly, but no so hard to find your way.
Beautiful evening, rain didn't materialize as forecast. Mass start of about 30 of us, and though I had been planning on just walking, when some folks took off quickly, I followed right along. Was keeping up to Joe/Ernst/Pavlina/Ross (and others?) through #5, but missed 6 by a couple of minutes. Had company (walking) for the next couple of controls, and after that I was on my own, just walking, for the last 75 minutes or so. Never totally lost, just a couple times I wasn't sure. Just moving very slowly in the complicated areas, stopping to look at the map innumerable times, and each time it took a while for my eyes to focus on the detail. But pleased to make it around, as I'm no great fan of the dark. Heard an occasional creature crashing around, but the best was the owls, including a couple of barred owls hooting like crazy up near #10. Thanks, JJ, for setting it up. | ||
Blue day 1 - Splits | ||
World's Hardest Night-O: Blue - Splits | ||
Thursday Sep 7 | ||
| track 24:53 [4] 6.4 km (3:53 / km) | |
| weight:131.5lbs shoes: Pegasus 10/05 | ||
| At the Eaglebrook track. 1200, 1200, 1600, 1200, 1200, with the 1200s on a 6-minute cycle (i.e., about 1:20 rest) and the 1600 on an 8-minute cycle (about 1:45 rest).
4:45.9, 4:41.7, 6:12.6, 4:37.5, 4:35.8. Nice pacing, fastest at the end, working harder on the last two 1200s, but in control. Beautiful early evening. Legs felt pretty good | ||
| track 15:47 [2] | |
| shoes: Pegasus 10/05 | ||
| Before and after. Had a nice chat with Martula. He has lost about 8 pounds, following my lead he says, and is feeling and running better. | ||
Wednesday Sep 6 | ||
| trail running 56:53 [3] +320m | |
| rhr:48 weight:132lbs shoes: Pegasus 08/06 | ||
| Up in Greenfield, so I ran my "13 hills" loop. Not pushing the pace. Felt a little weak the first half, then progressively better, last few hills felt good. So two good efforts not too long after Sunday's long one.
Total climb -- 1060'. That's based on my new altimeter watch. Not sure if I like it, well, actually, I like it, I'm just not sure if I really like it (as in, I really like my Casio Accelator watch, it's pretty much perfect, except it needs an altimeter). My gut feeling is that it overstates the accumulated climb, counting in the little fluctuations in pressure that it treats as changes in altitude. Maybe I should take it to the track and see what sort of climb I get for a run there. On the other hand, it is entertaining, though in that respect it's not in the same league as one of the original Casio digital watches, which Fred had back in the late 70s. That one had a little game on it -- a stream of digits got fed out of the left edge of the screen and you had to keep wiping them out by manipulating a couple of keys. Finish a level, and on the next level they came a little faster. Very primitive. But after Fred had had it a while, and obviously played the game quite a bit, and I'd had my share of playing, well, one day we went north for a long run on Vermont's Long Trail, and at some point out came the watch, and we're taking turns playing this thing as we're running along the pretty rocky trail, and before long we had both PR'd! And we were quite pleased with ourselves, figuring we were doing just awesome O' practice (that didn't even involve little white balls) -- working on split vision, one eye working on running through the rocks, the other concentrating on the game. I wonder if they sell that thing on EBay? | ||
| C • admiration 8 | ||
Tuesday Sep 5 | ||
| trail running 42:21 [4] 3.0 mi (14:06 / mi) +600m 5:25 / km | |
| weight:133.5lbs shoes: Pegasus 10/05 | ||
| Up the Healdville Trail to the top of Okemo. Was going up there ("there" being Lulow, not the top of Okemo) for a round with Mike Fritz, so went a little early. Legs were a little tired, but quite surprised myself by running the lion's share of the climb.
It's a nice trail, has the advantage of being a little lower (start 1500", top 3400') than the high peaks, so relatively less of it is up in the land of the balsam firs, meaning rocks, roots, and mud, and more of it, maybe 3/4, is nice runnable trail, if you don't mind the climb. Up in 42+ minutes, just the same as the other time I did it 5 years. A pleasant surprise. Limited views from the fire tower, as most of the higher peaks were in the clouds. But nice day for running, about 60. | ||
| trail running 30:41 [2] 3.0 mi (10:13 / mi) | |
| shoes: Pegasus 10/05 | ||
| Back down, taking it a bit careful, as I hadn't seen a soul and if I crashed it might have been a while before anyone found me. | ||
Sunday Sep 3 | ||
| trail running 3:13:15 [3] 17.0 mi (11:22 / mi) +1200m 5:48 / km | |
| weight:133lbs shoes: Air Max Trail 09/05 | ||
| Wapack Trail Race. I wasn't going to go based on how I was feeling earlier in the week, but my legs felt better by Thursday and Phil more or less talked me into it, even offering to chauffeur me over to New Ipswich, NH, and back. Gail, on the other hand, when she found out last night that I was planning on going, well, she kept her comments rather succinct -- "You idiot!"
And, of course, I had to get my weekly training up over an hour. We had a plan B of course, which was to not go, but that would only be implemented if when we woke up in the morning the weather was both hard rain and winds up in the 30-40 mph range. Don't want to take any unnecessary risks! So at 6 am it was only raining moderately, with winds a modest 10 mph. No need even to check with Phil, who arrived at 7:10, just 10 minutes late (he's getting better, he says), and we motored over to the start, where it was raining hard and somewhat more windy, not that we would have gone with plan B at this point anyway, once you're at the start, you start. The course is out and back along the Wapack ridge, not so much longer than Mt. Toby last Sunday but hillier and definitely rougher, lots of rocks and roots and for today at least, mud and water. I'd run the race three times: 1992 -- 2:49 (low 60s, sunny, dry, good race) 1994 -- 2:46 (low 60s, sunny, dry, good race) 2000 -- 3:46 (upper 70s, very humid, bonked big-time) Course record is 2:21. So I was thinking something in the 3:15-3:20 range would be excellent, especially because the plan wasn't to make a really hard effort (as last week's was). I hit the halfway point in 1:34, just about right -- the return trip has been on the order of 10 minutes slower -- running steadily but not pushing it and certainly not charging the downhills because of the wet and quite slippery conditions. Felt pretty good coming back too, climbing well, and hung in there well with the pace (1:39) despite the fact that my legs felt pretty trashed -- hamstrings, quads, but only minimally the calves, which was a very good sign -- in the last half hour or so. Ended up in 8th out of about 60, quite pleased, best was 2:46, weak field. Chauffeured back home, we didn't even stop for Phil's usual mega bag of chips (to keep his sodium levels right, he says). Is he getting on a health kick? Next thing I know he'll be telling me he's no longer eating a quart of ice cream every night.... | ||
| C • Kytäjä Golf 6 | ||
Friday Sep 1 | ||
| trail running 30:46 [3] | |
| weight:132lbs shoes: Pegasus 08/06 | ||
| Up to the power line and back, didn't feel great but better than nothing. Just taking an easy week or too. | ||
| C • For a second there... 2 | ||
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