Register | Login
Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: PG

In the 30 days ending Apr 30, 2011:

activity # timemileskm+ft
  trail running22 18:29:07 110.61(10:02) 178.02(6:14) 16670
  orienteering7 6:53:29 31.95(12:57) 51.42(8:02) 5410
  treadmill4 3:18:23 21.0(9:27) 33.8(5:52) 2772
  road running5 2:47:07 17.85 28.73 1991
  mountain biking1 1:02:26 14.04(4:27) 22.6(2:46) 308
  Total34 32:30:32 195.45 314.55 27152
averages - rhr:49 weight:133lbs

» now

Saturday Apr 30, 2011 #

10 AM

road running 6:30 intensity: (3:30 @2) + (3:00 @3) 0.63 mi (10:19 / mi) +69ft 9:21 / mi
shoes: pegasus

A little warm-up on the way to the start.

orienteering 33:35 intensity: (9 @1) + (22 @2) + (5:39 @3) + (27:25 @4) 2.4 mi (14:00 / mi) +413ft 12:02 / mi
ahr:151 max:160 weight:132.5lbs shoes: pegasus

M60, Green Y, middle, straight-line distance 3.5 km. A struggle physically but no serious mistakes.

2 PM

orienteering 16:34 [4] 1.42 mi (11:40 / mi) +154ft 10:35 / mi
shoes: pegasus

Sprint, straight-line distance 2.1 km. More difficult sprint than usual. Botched three controls, total lost about a minute, too much of the chicken with his head cut off.

Maps later, dinner first.

Friday Apr 29, 2011 #

7 AM

road running 35:42 intensity: (1:18 @1) + (6:37 @2) + (27:42 @3) + (5 @4) 4.31 mi (8:17 / mi) +79ft 8:08 / mi
ahr:134 max:152 rhr:49 weight:132.5lbs shoes: mizuno

Short run before breakfast on a beautiful morning. Though the legs felt like crap. Oh, well. Off to chase the little white ball in a while.

Listened to two stories from The Moth. One by Andy Borowitz, a very funny guy, about his experiences having part of his intestines removed (not funny, but very well told, and quite sobering). The other by Salman Rushdie, lasted about 15 minutes and I made it all the way through it, something I certainly couldn't say about my experience with anything he's written. And it too was well told.

Thursday Apr 28, 2011 #

treadmill 36:05 [2] 4.0 mi (9:01 / mi)
rhr:51 weight:130.5lbs shoes: pegasus

Feeling quite dehydrated, so waited until mid-afternoon to get some exercise, by which time it was raining away, so the treadmill was an easy choice. Slow and gentle.

Fresh Air interview on plastics, somewhat interesting, but better than the first one I started, an interview with a woman who wrote a book about bugs, and the interview, or at least the part I heard, was mostly about the strange mating habits of strange bugs.

Sex sells, I suppose. Perhaps I'd cut FA more slack, but not long ago there was an interview about life on a coral reef, and again the subject kept coming back to mating habits of the creatures there. Neither interview was one of FA's finer moments.

Wednesday Apr 27, 2011 #

11 AM

trail running 1:19:07 intensity: (4:02 @1) + (20:37 @2) + (30:44 @3) + (23:44 @4) 8.71 mi (9:05 / mi) +1342ft 7:56 / mi
ahr:137 max:161 rhr:48 weight:132lbs shoes: pegasus

Back roads in the hills west of Greenfield. Didn't feel very energetic starting out, and it only got worse. I think the warm weather (mid-70s, dew point low 60s, both high for this time of year) had something to do with it, as I was sweating profusely. Was feeling week, stopped at about 25 minutes to pee, ended up taking an extended break (10 minutes?) to consider my options, none of which were appealing.

So finally I continued on. Except of course I was continuing on in the wrong direction, having taken the wrong turn at the previous intersection. I realized it before long, there was a steep hill that didn't belong there, and got back on course. But still the one long climb to go.

And that took a lot of willpower, but no stops and no walking and eventually it was over. And then a little later the whole run was over. Felt quite depleted.

The usual phrase applies, I guess -- good training.

3 PM

mountain biking 35:55 intensity: (1:31 @1) + (14:55 @2) + (19:29 @3) 7.02 mi (5:07 / mi) +217ft 4:58 / mi
ahr:129 max:146

On the roads but using the mountain bike. Home to UMass to put out controls for Alex's UMass sprint. First bike ride of the year, I had forgotten that four-letter word that can rear its ugly head when biking -- wind. 15-20 mph out of the south, and I was heading south. Hard work to go slowly. And I was already tired when I started.

orienteering (mountain bike) 36:48 intensity: (33:37 @1) + (3:11 @2) 3.0 mi (12:16 / mi) +10ft 12:14 / mi
ahr:101 max:117

Putting out controls on campus. Not too agile getting on and off the bike.

Interesting that I was expecting to feel conspicuous, and very self-conscious, but nobody -- and there were lots of people around -- seemed the slightest bit interested in what I was doing. So I had a pleasant time riding around, and occasionally figuring out ways to hang the controls. I had brought along duct tape plus extra twine and a knife to cut it just in case, only had to use the duct tape once, a building corner with nothing to hook a string onto.

Got back before Ali finished, but not with a lot of room to spare (5 minutes?).


orienteering (mountain bike) 14:53 intensity: (13:36 @1) + (1:17 @2) 1.48 mi (10:03 / mi) +16ft 9:57 / mi
ahr:100 max:114

Picking up half a dozen controls. Event seemed to be a success.

mountain biking 26:31 intensity: (6:05 @1) + (17:02 @2) + (3:24 @3) 7.02 mi (3:47 / mi) +92ft 3:44 / mi
ahr:117 max:138

And then back home, this time with the wind, a lot nicer, though I was pretty wasted. Weight was 128 when I got home.

Tuesday Apr 26, 2011 #

6 PM

trail running 15:11 intensity: (1:08 @1) + (4:24 @2) + (9:39 @3) 1.7 mi (8:56 / mi) +95ft 8:29 / mi
ahr:127 max:145 rhr:48 weight:133lbs shoes: pegasus

Warm-up before the Northampton 5K XC race. It felt warm because it was warm (mid 70s). Legs felt heavy, but that seems normal whenever a race is on the schedule. Must be a psychological thing.

trail running race 22:14 intensity: (12 @1) + (14 @2) + (54 @3) + (14:41 @4) + (6:13 @5) 3.11 mi (7:09 / mi) +184ft 6:46 / mi
ahr:161 max:176 shoes: pegasus

About what I expected (I had predicted 22:20), so I can't be too disappointed. Plus it was definitely warm. Splits were 7:01, 7:01, 7:32 (uphill), 40.

Took a bit to try to find the right pace, I guess that comes with not having raced for a long time. I was a little nervous about the ups on the third mile, so I think I held back just a little on the second. And then was really surprised to see my heart rate at 170 after the short but steep climb at about 2.4 miles, because 170 usually only appears when the finish line is very close. So my legs were a bit wobbly, and the pace not so good. Picked it up the last bit, passed Dave Martula at the top of the hill and ran the last couple of minutes from there as hard as I could. Pulse was 176 at the end, so I wasn't dogging it.

So a good effort, but got some work to do. Age record is 21:5x, but even if I get there Dave, also 66, may get lower.

And looked up Alex's time from last summer, 21:06. I though I could stay within 45 seconds of her, but that will be a struggle.

trail running 16:28 intensity: (17 @1) + (1:36 @2) + (10:56 @3) + (3:39 @4) 1.77 mi (9:18 / mi) +92ft 8:52 / mi
ahr:141 max:154 shoes: pegasus

The outside loop with Ali, Phil, and Dave. Very pleasant.

And then saw local writer John Stifler afterwards. He's involved with organizing the Mt. Washington race. His advice on training -- train like you're preparing to run a marathon.

As I said, got some work to do.

Monday Apr 25, 2011 #

1 PM

trail running 1:18:19 intensity: (1:39 @1) + (25:28 @2) + (32:25 @3) + (18:47 @4) 7.39 mi (10:36 / mi) +1864ft 8:33 / mi
ahr:135 max:160 rhr:49 weight:134lbs shoes: pegasus

Twice up Mt. Toby, the first time the steep way up the telephone line trail, maybe 40% running, 60% walking, then down the jeep road; the second time up the jeep road, all running, and back down the telephone line trail. Then a little loop over past the pond and back to the car, time to head home....

trail running 12:01 intensity: (12 @1) + (2:13 @2) + (9:36 @3) 1.31 mi (9:10 / mi) +131ft 8:23 / mi
ahr:135 max:147 shoes: pegasus

Except I forgot I had started out carrying my keys, then decided I didn't want to carry them the whole time, so I'd left then at the start of the phone line trail. So an extra dozen minutes of running to go fetch them.

Light rain, 50s, very pleasant. Listening to the latest This American Life show, the theme of "It sounded like a good idea." OK, but nothing really memorable.

And while I was thinking about that on the way home, I remembered a short bit from my last Fresh Air show, a movie review of "Nostalgia for the Light," takes place in the high dessert in Chile, where Ali has just been, though the film is about more than astronomers. Hope it comes to our local theater sometime.

Sunday Apr 24, 2011 #

rhr:49 weight:132.5lbs

Time for an update of the control count. Year ends August 9 (I think). Goal was 800, though I really think 1000 ought to be within reach. 549 so far.

14 -- UNO, Pawtuckaway (night)
30 -- WCOC, Sessions Woods (course setter, went to all 2 or 3 times)
30 -- WCOC, Paugusset
31 -- HVO, Highlander
14 -- NEOC, Wrenthem
12 -- EMPO, US Champs, day 1
13 -- EMPO, US Champs, day 2
22 -- CMOUSA, US Classic Champs (course setter, went to all 3 times)
04 -- CMOUSA, US Sprint Champs (course setter, went to all 3 times)
07 -- CSU, Long Pond, qualifying
14 -- CSU, Long Pond, final
10 -- NEOC, Baldwin Hill
22 -- SSDTAAR, UMass, 10/25, (213)
13 -- Five Ponds training, 10/28 (226)
16 -- WCOC Ansonia, 10/31 (242)
08 -- WCOC, Ansonia, picking up controls, 10/31 (250)
14 -- Five Ponds training, 11/2 (264)
12 -- DVOA Hickory Run sprint, 11/6 (276)
15 -- DVOA Hickory Run middle, 11/6 (291)
17 -- DVOA Hickory Run long, 11/7 (308)
17 -- NEOC, Norwottuck, 11/28 (325)
13 -- NEOC, Norwottuck, picking up controls, 11/28 (338)
38 -- Superstars, Quabbin, hanging streamers, 12/3 (376)
19 -- Superstars, UMass, 12/5 (395)
16 -- RHINO, Ratlum Mt., night, 12/11 (411)
09 -- DeWitt's, cell phone O', 1/16 (420)
10 -- WCOC, Stratton Brook, sprint #1, 1/30 (430)
09 -- WCOC, Stratton Brook, sprint #2, 1/30 (439)
32 -- WCOC, Yale, sprint, 3/26 (471)
17 -- WCOC, Ansonia, 3/27 (488)
18 -- CSU,Rocky Woods, 4/3 (506)
15 -- Mt. Tom training, 4/5 (521)
10 -- WCOC, Paugusset, 4/17 (531)
18 -- WCOC, Pond Mountain, 4/23 (549)


Also the weekly update for L&F, though I may be the only one still in the program....

Starting weight: 144 (mid-December)
Jan. 1: 142
Jan. 8: 139
Jan. 15: 137
Jan. 22: 136
Jan. 29: 136.5
Feb 5: 136
Feb 12: 134
Feb. 19: 134
Feb. 26: 133
March 5: 133
March 12: 132.5
March 19: 133
March 26: 134
April 2: 135
April 9: 135
April 16: 131.5
Today: 132.5

Mood: Pretty good. The weight is just about where I want it. As far as finding any speed, no recent data as I've not done any fast running for a while. But I'm certainly feeling better on hills than a few months ago. Just have to keep at it.
12 PM

trail running 33:06 intensity: (57 @1) + (15:45 @2) + (14:48 @3) + (1:24 @4) + (12 @5) 3.28 mi (10:05 / mi) +446ft 8:56 / mi
ahr:132 max:149 shoes: pegasus

Up to the power line and back, first time in a long time. Legs were feeling very sluggish, so the pace was very slow. Glad I wasn't trying to run another O' course today.

Saturday Apr 23, 2011 #

11 AM

trail running 5:28 intensity: (2:59 @1) + (2:29 @2) 0.45 mi (12:06 / mi) +52ft 10:54 / mi
ahr:111 max:126 weight:132.5lbs shoes: pegasus

A little warm-up. Raining lightly and cool (mid-40s).

orienteering 1:41:38 intensity: (26 @1) + (1:41 @2) + (39:20 @3) + (1:00:11 @4) 7.49 mi (13:34 / mi) +2001ft 10:50 / mi
ahr:147 max:159 shoes: pegasus

WCOC local meet at Pond Mountain, thanks to George and Lyn.

I haven't been to Pond Mountain for half a dozen years, and forgot how nice it is. A lot of gorgeous forest.

Blue course, 11.0 km straight-line. Pretty good run, even given that it sure wasn't easy to read the 1:15,000 map with my old eyes (I think it used to be easy?). Only two mistakes of any significance, both about a minute, so that's OK. And running pretty well. I like it a lot better when it's cool, even if totally soaked.

And a scalp, the fabulous Samantha! :-)

Within a couple of minutes of finishing I was freezing. Glad I didn't hurt myself out there.

And then stopped in Kent for a little lunch in honor of a good run, totally decadent, eggs benedict, first time in decades. Really putting the body to a test to see if it can handle it.

My course.

My route.

Friday Apr 22, 2011 #

12 PM

trail running 44:44 intensity: (1:10 @1) + (22:57 @2) + (19:25 @3) + (1:12 @4) 4.9 mi (9:08 / mi) +446ft 8:24 / mi
ahr:129 max:149 shoes: pegasus

In Greenfield, relaxed pace, the legs were a little sore and weary from the last couple of days, so just a day to take it easy.

Orienteering at Pond Mountain tomorrow, 11k blue course. Supposed to be a little wet, but that's better than hot.

Thursday Apr 21, 2011 #

12 PM

trail running 5:17 intensity: (1:16 @1) + (4:01 @2) 0.5 mi (10:34 / mi) +13ft 10:18 / mi
ahr:112 max:121 shoes: pegasus

A little warm-up.

trail running 1:10:41 intensity: (18 @1) + (12:50 @2) + (31:05 @3) + (26:28 @4) 5.92 mi (11:56 / mi) +1762ft 9:19 / mi
ahr:141 max:163 shoes: pegasus

And then some hills at Mt. Tom. Up the Teabag trail, then the M&M over Dry Knoll and down to East Street, then back up over Dry Knoll again, and over the shoulder of Goat Peak, then back via the Beau Bridge trail and back down the Teabag. Managed to run all the hills, so felt quite pleased with myself when it was done.

Wednesday Apr 20, 2011 #

2 PM

trail running 10:53 intensity: (1:53 @1) + (9:00 @2) 1.02 mi (10:43 / mi) +85ft 9:55 / mi
ahr:116 max:129 rhr:47 weight:132lbs shoes: pegasus

A little warm-up.

road running 48:41 intensity: (23 @1) + (17:15 @2) + (19:49 @3) + (11:14 @4) 4.28 mi (11:22 / mi) +1483ft 8:34 / mi
ahr:135 max:160 shoes: pegasus

Training session for Mt. Washington. Got to start somewhere.

Three times up South Sugarloaf. I think this road is about the same average incline. The only problem is it takes about 10 Sugarloafs to equal one Washington.

Came down the trail the first time, but it was muddy and slippery and I couldn't see too well (drizzling/foggy). The second time I came down the steeper road at the top (have never tried to run up it, must be at least 20% grade, guess I will have to try it). The third time I came down the way I went up.

Ascent times were 10:19, 10:03, 9:45. Working a little harder (i.e unsustainable for too much longer) on the last one. But generally felt reasonably comfortable.

Ten trips would be another matter entirely.

Entertainment was first a Fresh Air interview with Michelle Williams (very interesting, especially if you've seen Blue Valentine, but it didn't make me very eager to see Meek's Crossing), and then one with Sidney Lumet, also very interesting.

And then off to Bradley to pick up my brother and then to Litchfield.

Tuesday Apr 19, 2011 #

10 AM

trail running 1:07:46 intensity: (1:06 @1) + (22:08 @2) + (34:28 @3) + (10:04 @4) 6.68 mi (10:09 / mi) +1102ft 8:46 / mi
ahr:134 max:157 rhr:47 weight:132lbs shoes: pegasus

Interesting outing.

I decided I'd go do a run up in the hills, nice trail along the top of a ridge in Colrain, I've done it three or four times. The original plan was to do the whole thing, start at the south end, up to the north end and then add just a little more to get to the Vermont state line, and then back.

But then not long after starting, and the legs were not feeling very spry (as opposed to yesterday, when all the hills felt easy), I decided I'd probably only do part of it, maybe turn around after 30 or 40 minutes. The whole thing would take about 100-110 minutes.

The other reason for scaling back was it was raining and about 40F, and over the years I've just gotten a little more cautious about heading off on these solo runs. I didn't expect to see anyone else out there, and the thought of getting hurt is more often in the back of my mind, and 40 and rain is not a good time to get hurt.

So I ran along, a bit up and a bit down, listening to Tina Fey and Terri Gross, watching out for the frost pockets, and after about 20 minutes got to the foot of Avery Hill. And there were a few signs up of the "No Tresspassing" variety, and a big tree trunk across the trail, but I knew where to go. So I hopped across the tree trunk and around a corner and then it started to climb seriously.

Except right away there was a dirt road, that was new, but it was going where I wanted to go, so up I went, and eventually I was at the top.

And a little confused, it wasn't quite clear where the trail down the north side was. I headed down what I thought might be it, and then it dead-ended, but over to my left I could see another dirt road. So I worked my way through the brush over to it, and then down it pretty steeply, and then it turned and headed down even more steeply off the ridge. Well, that wasn't where I wanted to go.

Chugged back up, got to the top. By now I'd decided that I was quite happy just heading back. The problem was, which way was back?

There was the dirt road I'd just come up, but it was clearly wrong. And I couldn't spot the one I'd come up the first time, though I couldn't remember for sure if it had been dirt road all the way up, maybe the last part had been less distinct (the whole top was logged). Started down one logging track, nope, that wasn't going anywhere, back up to the top. Looked back down where I'd just been, yup, that's where I had gone the first time down from the top, and that was heading north, so I didn't want that way.

So I headed down the opposite way, remnants of a trail though not much recent use, but it felt OK, I thought it was the old trail heading south. And after a bit it hooked up with the main snowmobile trail.

So I followed that for a little while. And it didn't take too long before I said to myself -- Peter, you have definitely not been here today.

At this point I was starting to get a little worried. I was a little chilly, but still pleasantly chilly, but quite perplexed about where I was. And with the heavy overcast there was no help from the sun as to which way I was headed. So I went just a little farther, as it turns out to just south of hill 1145, stopped, had a careful look at my map, and decided, yup, I was headed north.

A quick u-turn, came back to where I'd come off the top, there were more signs there saying the trail was closed, there was also a recently cut trail swinging around the side, and within several minutes I was back at the tree trunk I had hopped over.

And slowly figuring out that there was just one dirt road up to the top, that I had gone up it, then after a short detour gone down it, then gone back up it again. How stupid we are sometimes.

The rest of the run was fine, legs felt a little better, though the ego quite a bit worse.

Monday Apr 18, 2011 #


Joe was sporting a lush set of whiskers yesterday. He says he's grooming his image for his role as head goat four weeks from now. Seems to me it makes him look about ten years older....

12 PM

trail running 46:17 intensity: (2:08 @1) + (23:45 @2) + (20:24 @3) 4.22 mi (10:58 / mi) +541ft 9:47 / mi
ahr:127 max:145 rhr:48 weight:132.5lbs shoes: pegasus

Very pleasant run at Earl's trails with Phil. Relaxed pace, just shooting to do about 45 minutes. Legs felt quite good after they got warmed up.

Sunday Apr 17, 2011 #

trail running 7:00 [3] 0.7 mi (10:00 / mi)
rhr:47 weight:133lbs shoes: pegasus

Warm-up, not enough but better than nothing. Even a few minutes makes a difference.

11 AM

orienteering 1:11:06 intensity: (24 @1) + (1:18 @2) + (47:45 @3) + (21:39 @4) 5.57 mi (12:46 / mi) +948ft 11:00 / mi
ahr:144 max:157 shoes: pegasus

WCOC local meet at Paugusset, red course, straight-line distance 7.3 km. The course. Note that the green course was the same, excepted it skipped controls 5 and 7.

Not a bad run. Had a little more energy than I expected, meaning I jogged up a few hills that I didn't expect to be able to.

Clean on the first 5, then screwed up the route leaving 5 (didn't look at my compass soon enough and was heading NE instead of NW). A little off at the end of 6-7, a little scratching my head approaching 8. But overall perfectly fine.

Nice day, nice to see friends, including Joe sporting a new set of mostly gray whiskers. Thanks to Rick and Susie DeWitt for making it possible.

My route.

Saturday Apr 16, 2011 #

rhr:49 weight:131.5lbs

Time for the weekly Lost and Found report.

Starting weight: 144 (mid-December)
Jan. 1: 142
Jan. 8: 139
Jan. 15: 137
Jan. 22: 136
Jan. 29: 136.5
Feb 5: 136
Feb 12: 134
Feb. 19: 134
Feb. 26: 133
March 5: 133
March 12: 132.5
March 19: 133
March 26: 134
April 2: 135
April 9: 135
Today: 131.5

Mood: :-) Showed some willpower this week. Even though not so much today....

9 AM

trail running 6:22 intensity: (33 @1) + (1:52 @2) + (3:19 @3) + (38 @4) 0.64 mi (9:57 / mi) +62ft 9:06 / mi
ahr:131 max:153 shoes: pegasus

A bit of warm-up along the trail/dirt road just above the river.

trail running 40:53 intensity: (18 @1) + (4:47 @2) + (15:13 @3) + (20:35 @4) 3.66 mi (11:10 / mi) +1079ft 8:44 / mi
ahr:143 max:162 shoes: pegasus

And then up Mt. Wantastiquet, just across the Connecticut River from Brattleboro. 24:13 up, including walking one steeper rocky section (from 18:05 to 20:05). Legs didn't feel very zippy, but maybe it's just the nature of the course. But not totally displeased with the time. Slightly displeased with not running all the way, but I had the feeling that wasn't to be. In fact I was a little surprised I made it as far up as I did still running.

Cloudy and cool day, but nice view from the top, the ski trails at Haystack, Mt. Snow, and Stratton were clearly visible.

And then 16:40 down, nice relaxed pace, lots of rocks except for the last few minutes.

And then off to Newport NH for a round of golf with Mike Fritz and a friend of his. Seemed to have gotten colder and windier, about 40F and strong winds. First time out this year. Front nine was not encouraging, back nine was (53-40). Actually surprised I didn't do quite a bit worse.

Friday Apr 15, 2011 #

1 PM

trail running 53:17 intensity: (1:30 @1) + (16:51 @2) + (29:34 @3) + (5:22 @4) 5.13 mi (10:23 / mi) +1007ft 8:45 / mi
ahr:132 max:155 weight:132lbs shoes: pegasus

Nice run along the power line in Gill, perpetually up and down, plus a short excursion on a side trail on the way back. Would have made it to the top of the hill if I'd know how close I was, but it just seemed to keep heading up.

Perfect day.

Thursday Apr 14, 2011 #

1 PM

trail running 56:19 intensity: (1:00 @1) + (15:05 @2) + (34:25 @3) + (5:49 @4) 6.01 mi (9:22 / mi) +728ft 8:24 / mi
ahr:135 max:156 rhr:51 weight:131.5lbs shoes: pegasus

Usual loop in Greenfield, relaxed pace, feeling the "hot" weather (mid-60s?). Legs not sore anymore, just the usual complaints going uphill.

An enjoyable This American Life, themed "See No Evil," all three segments were interesting. Sure does help the time pass.

Day 4 of 21.

Wednesday Apr 13, 2011 #

1 PM

treadmill 58:40 intensity: (8:48 @1) + (7:06 @2) + (40:29 @3) + (2:17 @4) 6.0 mi (9:47 / mi) +1066ft 8:22 / mi
ahr:131 max:156 rhr:49 weight:132.5lbs shoes: pegasus

Cool and rainy outside, so on the treadmill. A mile at 6.6 mph to start and finish, and 4 miles at 6 mph and 5% in between. Worked up a good sweat. Time passed rather slowly, but I did what I planned without any thoughts of doing less.

Fresh Air interview about extraterrestial life. OK. But if I remember it correctly, the following was said in relation to the possibility of life on Mars -- There is a lot of methane in the Mars atmosphere, and 90% of the methane on earth is produced by organic sources, so therefore at some point, maybe way in the past, there was probably life on Mars. Is that not wishful thinking (and maybe grant justifying) rather than logic? Or just me being cynical?

Tuesday Apr 12, 2011 #

12 PM

trail running 43:52 intensity: (1:24 @1) + (28:27 @2) + (14:01 @3) 4.86 mi (9:02 / mi) +341ft 8:28 / mi
ahr:126 max:143 rhr:49 weight:132.5lbs shoes: pegasus

Easy pace, minimal hills. Legs still felt dead, though maybe not quite so bad at the end.

Yesterday's longer run got me through a Fresh Air interview with someone promoting her new book (titled something like "Sex, Drugs, and Slime") about life on a coral reef. One of Teri's worst interviews, but it was too much trouble to change the channel. Eventually it ended. I started another one, this time an interview with David Filkins about Yeman. Fascinating.

It wasn't done by the time I was done. So I finished it up today. Apparently there's an article of his in a recent New Yorker. Will have to track it down.

And then had time today for most of another interview, this one with a guy who wrote a book about smallpox. Very interesting also. Didn't know that smallpox is estimated to have killed 300 million people. I remember getting the smallpox vaccination when I was a kid, but if I remember correctly from the interview, they stopped doing that in 1972. There used to be legal battles, right up to the Supreme Court, about whether the state could force people to get vaccinated. The answer was, generally, yes. I guess that battle has just moved on to different vaccines nowadays.

Day 2 of 21. On schedule.

Monday Apr 11, 2011 #

1 PM

road running 1:08:35 intensity: (1:24 @1) + (12:17 @2) + (39:07 @3) + (15:47 @4) 8.37 mi (8:12 / mi) +312ft 7:55 / mi
ahr:139 max:154 rhr:51 shoes: pegasus

First warm day of the spring and I suffered. But hung in there. Quads still sore.

Sunday Apr 10, 2011 #


Time for the weekly Lost and Found report.

Starting weight: 144 (mid-December)
Jan. 1: 142
Jan. 8: 139
Jan. 15: 137
Jan. 22: 136
Jan. 29: 136.5
Feb 5: 136
Feb 12: 134
Feb. 19: 134
Feb. 26: 133
March 5: 133
March 12: 132.5
March 19: 133
March 26: 134
April 2: 135
Today: 135

Mood: Resignation. The G is not going to drop any more unless I show a little discipline, and that has been lacking the last month. On the other hand, only one week more until Independence Day (although it's really more, because of Emancipation Day in DC). Just about done.

4 PM

trail running 30:29 intensity: (3:25 @1) + (12:10 @2) + (14:54 @3) 3.61 mi (8:27 / mi) +20ft 8:24 / mi
ahr:126 max:139 weight:133.5lbs shoes: pegasus

Legs, quads mainly, were quite sore after yesterday's run, but for the simple reason that I've run every day since mid-December, I headed out anyway. Stopped at the Holyoke reservoirs, which had the advantage of being virtually flat, a soft surface (cinders/dirt), and right off I-91 (as I was running a little late on my way to Litchfield). This is the loop they have the Thursday evening 5K XC races. Will have to come back and race it a couples of times a little later in the season.

Pace was a little quicker than expected and the legs were less sore by the end, but 30 minutes was enough. It was a good reminder that I need to do the occasional longer run.

Saturday Apr 9, 2011 #


Saw Win Win, very enjoyable, though perhaps too slow for the younger crowd.

Results from today.

10 AM

trail running 2:52:32 intensity: (26 @1) + (44 @2) + (1:57:19 @3) + (54:03 @4) 14.61 mi (11:49 / mi) +2310ft 10:16 / mi
ahr:146 max:162 rhr:51 weight:135lbs shoes: pegasus

Northern Nipmuck trail race. It used to be an out-and-back 16 miles. Now it's still the same out-and-back, but according to my 305 it's now 7.18 miles out and 7.44 back. Checked with a couple of other people carrying GPS and they got 14.9 and 15.0, so who knows, other than it's not 16. Not that it matters.

Ran a pretty good race. Beautiful day, sunny and in the 50s, trail was pretty dry. It sure didn't feel like I had good legs. After 45 minutes I was despairing about my chances of finishing without a major meltdown. My legs felt trashed pretty much the whole way, but I just kept shuffling along, only fell once, ran the last downhill and somewhat rocky mile or so really hard as usual to pass and then stay ahead of some much younger guy, and ended up with a time that was right about what I thought was possible. So quite pleased.

Splits: 37:58, 45:52, 47:20, 41:20

Financial report:
Income (in kind): 2 pieces of pizza, 2 sodas, half a PBJ sandwich, some Gatorade, and a $25 gift card to Eastern Mountain Sports for being the first ancient guy.
Expenses: $30 entry fee, about 5 gallons of gas, the latter about $18 nowadays, and a couple of dollars for tolls.

Previous years:
2001 - 2:37:54 (age 56)
2004 - 2:35:47 (age 59)
2005 - 2:35:54 (age 60)
2006 - 2:37:15 (age 61)
2009 - 3:02:30 (age 64, post surgery)

Feeling totally wasted afterwards.

Friday Apr 8, 2011 #

1 PM

trail running 31:38 intensity: (1:11 @1) + (12:36 @2) + (14:20 @3) + (3:31 @4) 3.16 mi (10:01 / mi) +577ft 8:32 / mi
ahr:130 max:153 rhr:51 weight:135lbs shoes: pegasus

Easy run on the ridge. As expected after feeling good yesterday (and running hard), today was less energetic.

Planning on the Northern Nipmuck trail race tomorrow, 16 miles. Probably not ready for it, but will try it anyway.

Thursday Apr 7, 2011 #

trail running 53:13 [4] 5.95 mi (8:57 / mi) +820ft 7:55 / mi
rhr:52 weight:135lbs shoes: pegasus

13 hills loop, pretty hard pace, quite pleased with the time. As bad as the legs were yesterday, they were good today. You never know.

Lovely day, sunny, low 50s. Just a couple of ice patches left. No mud. Perfect running conditions. Such a pleasure.

Wednesday Apr 6, 2011 #

1 PM

trail running 43:34 intensity: (1:04 @1) + (11:56 @2) + (29:53 @3) + (41 @4) 4.89 mi (8:55 / mi) +597ft 7:59 / mi
ahr:132 max:149 rhr:53 weight:134lbs shoes: pegasus

One of those days I'm glad I wasn't trying to run hard, because running easy seemed hard enough. Mostly on pretty level ground to be kind to the right ankle, but it was not bad, so I did a little on a rockier trail at the end and again, not bad. Though it felt like it wouldn't take much to tweak it again.

Nice enough day, windy, just one of those days I was glad to be done.

Still eating way too much. I've forgotton that being a little hungry is OK, doesn't mean you need to immediately eat some more to stave off famine.

Tuesday Apr 5, 2011 #

4 PM

road running 5:00 [3]
rhr:49 weight:133.5lbs shoes: pegasus

A little warm-up at Mt. Tom. Cold and rainy.

orienteering 46:44 intensity: (24 @1) + (32 @2) + (3:37 @3) + (42:11 @4) 4.0 mi (11:41 / mi) +820ft 9:47 / mi
ahr:154 max:165 shoes: pegasus

Training at Mt. Tom. Left work early, as Phil had set streamers on the course from the NEOC club champs in May 2009. The kind of day where it sure helped that others were showing up, because otherwise I would have surely run indoors. As it was, the only mistake I made was dressing too warmly, including gloves. They came off for the last 15 or 20 minutes and from time to time I would drop one. Quite amazing I didn't lose one.

I did manage to (1) zap my right ankle stepping in a hole, (2) fall pretty hard on my bad thumb (which had recovered to the point I can just about use a stapler again with it), and (3) screw up my timing, as the 305 stopped at some point, I think after a good fall. But Phil has some software that read out an elapsed time of 47:05, which seems close enough, so I'll go with that.

Ankle is somewhat sore. Hurt a lot when I did it, was running very gingerly for the rest of the way (did it between 6 and 7), would have laid down and cried when I did it if that had been my nature, but my nature is that the best thing you can do in such circumstances is just try to keep moving. It's moderately sore a few hours later, but should be OK for running on smooth surfaces.

Time on my original run was 52:20, on a re-run a month later 45:31. On this one I was 30 seconds quicker through #9, then my watch stopped, and at the end I was a minute and a half slower. Not quite sure where 2 minutes went, though I was running downhill slower.

Nevertheless, a good workout. And my conditioning is not so bad.

orienteering 3:50 intensity: (39 @2) + (1:48 @3) + (1:23 @4) 0.27 mi (14:11 / mi) +85ft 10:55 / mi
ahr:140 max:153 shoes: pegasus

Back up the last hill a little, but then saw Phil coming so that was enough.

road running 2:39 intensity: (53 @2) + (1:46 @3) 0.26 mi (10:12 / mi) +49ft 8:39 / mi
ahr:132 max:142 shoes: pegasus

And then back the road to the car.

And off to pick up Gail, and then to Phil's for a great dinner and celebration for the Ski-O WOC stars, with some of their fans from Connecticut on hand as well. Delicious food and fine company.

Monday Apr 4, 2011 #

2 PM

treadmill 48:22 intensity: (3:26 @1) + (9:57 @2) + (34:59 @3) 5.0 mi (9:40 / mi) +787ft 8:25 / mi
ahr:131 max:143 rhr:50 shoes: pegasus

Raining pretty hard outside and neither JJ nor I was interested in running outside, so he took off (though not before presenting me with some chocolate chip cookies to fatten me) and I headed for the treadmill.

A mile to wam-up up, then 3 miles at 6 mph and 5%, then another mile flat. Sweating a lot but it didn't feel hard and heart rate stayed pretty low. Which I think is good? I assume it's better to be able to do a specific workout with as low a heart rate as possible?

Car Talk. Pleasant but forgettable.

Sunday Apr 3, 2011 #

trail running 5:00 [3] 0.5 mi (10:00 / mi)
rhr:47 weight:133.5lbs shoes: pegasus

A little warm-up. Definitely felt better after this, 10 minutes would have been better.

10 AM

orienteering 1:28:21 intensity: (18 @1) + (1:58 @2) + (1:18:39 @3) + (7:26 @4) 6.32 mi (13:59 / mi) +961ft 12:13 / mi
ahr:141 max:155 shoes: pegasus

CSU local meet at Rocky Woods. Decent run, one scalp.

More later, but now off to Litchfield....

The map, with the Red course.

The map from 1977, last time I was here.

And today's route. Only lapse was to 15, got down the hill and wasn't at all where I intended to be. Rest was OK.

Saturday Apr 2, 2011 #


Time for the weekly Lost and Found report.

Starting weight: 144 (mid-December)
Jan. 1: 142
Jan. 8: 139
Jan. 15: 137
Jan. 22: 136
Jan. 29: 136.5
Feb 5: 136
Feb 12: 134
Feb. 19: 134
Feb. 26: 133
March 5: 133
March 12: 132.5
March 19: 133
March 26: 134
Today: 135

Mood: Oops again, still going the wrong direction. Need to show a little more discipline. But at least the running has been hanging in there.

12 PM

trail running 57:26 intensity: (1:03 @1) + (19:24 @2) + (35:58 @3) + (1:01 @4) 5.94 mi (9:41 / mi) +971ft 8:23 / mi
ahr:132 max:150 rhr:49 weight:135lbs shoes: pegasus

Usual loop, just a little ice now so just about perfect. Nice run, very relaxed pace, trying to get up the hills without working hard. Given the effort, time was not bad.

Will probably head over to the Boston area for the CSU meet at Rocky Woods. I think I was there once in the late 70s, old black and white map. Might have to try and find it.

Friday Apr 1, 2011 #

1 PM

treadmill 55:16 intensity: (3:17 @1) + (16:12 @2) + (23:54 @3) + (11:53 @4) 6.0 mi (9:13 / mi) +919ft 8:03 / mi
ahr:133 max:165 rhr:48 weight:134lbs shoes: pegasus

Got just enough snow to make the trails a little sloppy, so time for a little uphill on the treadmill. All at about 9-minute pace, a mile at 1%, then one at 2%, one at 3%, one at 4%, one at 5%, half a mile at 6% and that was enough, finished with a half mile flat. Sweated a whole lot.

Now Mt. Washington is an average of about 12%, but then 13 or 14 minutes a mile would be just fine. So I'm not sure how relevent today's workout is. But I just wasn't up to setting the grade at 12%.

A Fresh Air interview about an HBO series The Big Love, never seen it or even heard of it, about a polygamous family, just ended a five year run. Quite an interesting interview. I wonder from time to time if I should get HBO, never have.

« Earlier | Later »