Tuesday Aug 31 |
 | trail running 21:00 [5]3.1 mi (6:47 / mi) | |
| ahr:163 max:176 |
| Northampton 5K XC. Splits - 6:47, 6:37 (down), 6:59(up), 37. Good run. Good effort all the way but in control, felt ok the last mile. Slowly making progress (did 21:24 in early June, 21:15 in mid-July). |
| trail running 31:38 [3] | |
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| Before (22) and after (9). |
Monday Aug 30 |
| trail running 48:57 [3] | |
| ahr:142 max:161 |
| Sugar/Gunn Farm loop. Still warm and muggy but legs felt ok after a day off yesterday. Cooler weather is coming.... |
Sunday Aug 29 |
| Note | |
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| Dial/Self bike ride (I'm organizing, not riding), fundraiser for a non-profit I'm involved with. |
Saturday Aug 28 |
| biking 1:50:21 [3]29.5 mi (3:43 / mi) | |
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| Millers Falls/Wendell/Wyola loop. Hot and humid, didn't have the energy or the desire to push, used up all my willpower just getting out the door.... |
Friday Aug 27 |
| track 13:00 [2] | |
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| Warm-up. |
| track 5:51 [5]1.0 mi (5:50 / mi) | |
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| Not a good day. Warm, humid, felt tired, But mainly, didn't have my mind set on what I wanted to do. So I did an 800 (3:06), thinking I would do 4 or 5 of them, but it seemed too much work, so next came a 400 (84.2), well I could do a bunch of them, but this seemed too much work too, so next came another 400 (81.5), for some reason as hard as I could, at which point I had no interest in doing any more. And so I didn't. Probably just as good.... |
Thursday Aug 26 |
| biking 3:04:40 [3]47.5 mi (3:53 / mi) | |
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| Conway, Shelburne Falls, Colrain, Greenfield. Tired legs. Was planning on going up to Leyden too but cut it short. |
Wednesday Aug 25 |
| trail running 27:00 [3]3.1 mi (8:43 / mi) | |
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| Once around the XC course in Forest Park in Springfield. |
| trail running 22:13 [5]3.1 mi (7:09 / mi) | |
| ahr:162 max:176 |
| 5K XC race in Forest Park. Felt surprisingly good. Had felt sluggish warming up, like it was one of those days my legs just weren't going to be there. Finshed the warmup soaking wet from the sweat, changed shirts, drank some water, and a couple minutes later the race started and the legs felt good. Who knows, maybe should do a decent warmup all the time. Time was 39 seconds faster than what I did on the course in early June.
Face from the past showed up, Roland Cormier, always a great runner but minimal O' skills. Beat him, only second time ever in a running race, other was the original version of Fred Pilon's M&M trail races at Mt. Tom, this one just a half marathon from where the trail crosses the Mass Pike to the top of Goat Peak. Roland was scared of heights, so he ran the whole Mt. Tom section in the woods, keeping a good 50 yards away from the big cliffs overlooking Easthampton, and then he missed the turn up to the Goat Peak tower. Only running race I ever won (field was all of 11 people). |
| trail running 5:00 [2] | |
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| Warm-down. |
Tuesday Aug 24 |
| biking 1:07:11 [3]20.3 mi (3:17 / mi) | |
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| Same as yesterday, other direction, working harder. |
Monday Aug 23 |
| biking 1:11:12 [3]20.3 mi (3:30 / mi) | |
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| Old Deerfield / River Road loop. Tired legs, modest effort. |
Sunday Aug 22 |
| Note | |
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| Mt. Toby Trail Run |
| trail running 1:53:08 [4]14.0 mi (8:04 / mi) +575m 4:27 / km | |
| ahr:155 max:172 |
| Mt. Toby Trail Race (map of course), 61:26 up, 51:32 back. Good run on a beautiful day, low 70s and drier air. Left calf was complaining a bit, will have to get the stretching going more regularly. (Best on the course was 11 years ago, 1:41:33, so this is a slowdown of 11%. These days I figure I'm usually about 15-20% slower than my best. But I didn't run Mt. Toby for the first time until i was 49, so that's why the fall-off is a little less. Still, this is better than the 1:56 three years ago, when I was a minute and a half quicker to the top but died on the way back.) |
| biking 35:02 [2]7.9 mi (4:25 / mi) | |
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| Late afternoon ride to loosen up the legs. The air was so clear I had to take a side trip up South Sugarloaf to take in the view. |
Friday Aug 20 |
| trail running 1:12:12 [3] | |
| ahr:148 max:170 |
| Robert Frost loop on Mt. Toby, moderate pace. Warm and really humid, lost 4.5 pounds in just over an hour. Glad to stop when I did. |
Thursday Aug 19 |
| track 18:03 [4]2.5 mi (7:12 / mi) | |
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| With Phil, 4 times alternating 400s and 200s, similar recovery, plus a stop in the middle when he needed a bathroom break. 400s in 89, 88, 87, 87; 200s in 41, 41, 40, 39, all a hard effort. Warm and muggy late afternoon, relatively short workout was just right. |
| track 20:44 [2] | |
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| Before and after. |
Wednesday Aug 18 |
| biking 51:44 [3]15.3 mi (3:22 / mi) | |
| ahr:140 max:157 |
| Leverett loop. |
Tuesday Aug 17 |
| trail running 2:09:26 [3]14.0 mi (9:15 / mi) +580m 5:05 / km | |
| ahr:142 max:165 |
| Mt Toby course, up in 68, back in 61, worst ever in both cases! Relaxed pace, but fading towards the end anyway and legs felt beat up. Hope I'm still feeling the effects of Saturday's ride.... |
Monday Aug 16 |
| track 16:21 [4]3.8 km (4:18 / km) | |
| ahr:157 max:176 |
| 3 x 1000 meters, 400 easy jog between. Aiming for 4:00, times were 3:55, 3:56, 3:57, working a little harder than I intended. Cool, drizzle, but track must drain really well as there were no puddles despite lots of rai n recently. |
| track 15:40 [2] | |
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| Before and after. |
Saturday Aug 14 |
| Note | |
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| Mt. Greylock century ride |
| biking 7:20:00 [3]100.0 mi (4:23 / mi) +3000m 2:30 / km | |
| ahr:142 max:164 |
| Mt. Greylock Century ride, lots of hills. Climb was 9,850', they had an option to do another mile+ to get the climb up to 10K, but I declined, enough was enough. Interesting course. First hill was Mt. Greylock (highest point in the state), top was still in the fog, and the descent down the steep north side was foggy, wet, bumpy. At least I knew the route a bit from having run the road race up it a couple of times. One poor fellow didn't, must have been carrying too much speed into the first of the steep hairpins. When I got there there were already two ambulances and word was he had had a broken femur.
Then the long climb out of North Adams, a wonderful long descent down to Charlemont, then probably the worst climb up to Hawley, though in fact the following climbs, though shorter, seemed worse as I was starting to lose it around 65 miles. Pulled into a feed stop at 80 miles feeling pretty bad, but also feeling hungry, so I made a quick job of a couple of peanut butter and jelly sandwiches. Thinking some chololate would taste mighty fine, my eyes fell upon a Hostess cupcake, which went down in one bite, no guilt at all, but though I felt like having a couple more, one seemed enough.
Back on the bike, it took about 10 minutes for my blood sugar to rebound, and the rest of the way was reasonably comfortable. It did help that the last 10 miles were mostly down!
All in all, not so bad considering how little I've been on my bike in the last 2 months. |
Wednesday Aug 11 |
| track 20:40 [5]3.1 mi (6:40 / mi) | |
| ahr:163 max:177 |
| 5K test at the track, aiming for a 6:40 pace. 1600 splits: 6:36, 6:42, 6:37 and 45 for the last 200. Warm and humid, dew point 69. |
| track 17:00 [2] | |
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| Before and after. |
Tuesday Aug 10 |
| biking 1:30:54 [3]25.8 mi (3:30 / mi) | |
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| Wyola/Shutesbury loop. |
Sunday Aug 8 |
| Note | |
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| 1000 day results |
| orienteering 1:17:50 [3]9.2 km (8:28 / km) +400m 6:57 / km | |
| ahr:153 |
| Day 5 of the 5-day. Pretty clean run, but not much enthusiasm and feeling tired, walked a lot, including chest-deep through a beaver pond. Routes and comments will be at http://users.crocker.com/~pg/index.html as usual. |
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Day 5: Red - Splits |
Saturday Aug 7 |
| orienteering 20:06 [4]3.24 km (6:12 / km) +100m 5:22 / km | |
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| Crystal Relay, team was Boris, Victoria, me, and Alexei, finished fifth. Easy course, just trying to close the gap on several teams that started a little ahead. Just about did, though the legs didn't have much zip. |
| orienteering 19:40 [4]2.6 km (7:34 / km) | |
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| Beer chase, time includes drinking before, halfway, and at the end. A much harder effort than intended.... |
Friday Aug 6 |
| orienteering 1:00:12 [4]6.96 km (8:39 / km) +290m 7:09 / km | |
| ahr:155 max:173 |
| Day 4 -- good run, but felt a little slower, combination of legs a bit tired and hillier terrain. Pretty much clean run. |
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Red Day 4 - Splits |
Thursday Aug 5 |
| run/hike 1:43:00 [3] | |
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| Run/hike up Medicine Bow Peak (12,013') from the south (Lake Marie), run back dropping off the east side and then down past the lakes. Beautiful country, but the weather was deteriorating, raining the last 10 minutes, but fortunately no lightning. Had Leif Anderson for company, so the pace was definitely quicker than if I had been on my own. A fine outing though my legs may be a bit shot for tomorrow. |
Wednesday Aug 4 |
| orienteering 1:10:42 [4]9.5 km (7:27 / km) +210m 6:42 / km | |
| ahr:158 max:168 |
| Day 3 (also same course as second day of women's team trials) -- good run, just a couple of minor mistakes, maybe a minute in total. Legs didn't feel as good, had a few places where it was a struggle to keep up the pace. But generally moving pretty well and navigatin very well. Both days for the team trials were real good terrain and courses. |
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Day 3: Red - Splits |
Tuesday Aug 3 |
| orienteering 37:18 [4]4.85 km (7:41 / km) | |
| ahr:158 max:173 |
| Day 2 of the 5 day (also course for first day of women's team trials) -- made sure my map was oriented all the time, but went brain dead on the way to the last control anyway. Only mistake of the day, about a minute and a half, otherwise a good run, though I was dragging a bit the second half after maybe too fast a start. But generally the legs have felt good each day. |
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Day 2: Red - Splits |
Monday Aug 2 |
| orienteering 20:38 [4]2.7 km (7:39 / km) | |
| ahr:158 max:171 |
| The Sprint -- went brain dead running from #3 to #4, was running the right way but holding the map upside-down. I suppose that's better than the reverse. Haven't done that for a long time. At least I figured it out with a loss of only a minute or so.... |
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Superbum Sprint - Splits |
Sunday Aug 1 |
| orienteering 1:00:55 [4]7.3 km (8:21 / km) +255m 7:06 / km | |
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| Day 1 of the 5 day, pretty good run, real good effort. |
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Day 1 Red - Splits |
