Training Archive: PGIn the 31 days ending 2006-05-31:
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| 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 | S | M | T | W | ||||||||||||||||||||||||||||
Wednesday May 31 | ||
| trail running 1:10:08 [3] | |
| rhr:48 weight:133lbs shoes: Pegasus 10/05 | ||
| Nice run with Phil, and without him showing up here at 9:30 it would have be hard to get out the door. Legs felt dead waiting for him to finish his stretching, but as soon as we started they felt ok. I'm sure it helped that the pace wasn't too quick!
Over towards the gate, then the bridle path loop. | ||
| Note | |
| Five Days of France, 1984, days 3-5. | ||
Tuesday May 30 | ||
| trail running 36:31 [4]5 km (7:18 / km) +500m 4:52 / km | |
| rhr:47 weight:133.5lbs shoes: Pegasus 10/05 | ||
| At Northfield Mt., from the Visitor's Center up to the top via the Rose Ledges trail, twice. 18:20 the first time, 18:11 the second. Under control the first time up, which meant it took less willpower once back at the bottom to turn around and go up again (which was the plan). Last part of the second time the legs were getting a little wobby. I was defintely dehydrated, the G was 128 afterwards, with a 4-hour walk earlier in the afternoon and a warm day as contributing factors. | ||
| trail running 26:26 [2] | |
| shoes: Pegasus 10/05 | ||
| The two trips down, 13:57 and 12:29, very easy the first time (recovery mode), a little quicker the second because I was done.
Thunderstorms were in the neighborhood. A times it seemed like there were the first bits of rain, but I think it was just the end of the digestive process of the catepillars working up in the foliage. | ||
| Note | |
| Five Days of France, 1984, day 2. | ||
Monday May 29 | ||
| Note | |
| weight:132lbs | ||
| Posted the maps from Saturday's Forest Park sprints. | ||
| Note | |
| Five Days of France, 1984, day 1. | ||
| C • 5 jours de France 2007... 3 | ||
Sunday May 28 | ||
| trail running 1:43:58 [3] | |
| rhr:47 weight:133lbs shoes: Air Max Trail 09/05 | ||
| Went up to Pisgah SF, had a very fine run. I'd thought about doing the 23k course, but it didn't seem necessary to do the first and last miles, both of which are paved/dirt road. So I parked where the course comes out of the woods and cut over to where the good part starts, and it made for a nice loop.
The plan was to run at a steady pace, try to run all the ups and take it easy on the downs (as opposed to racing it, when I seem to blast the downs and then walk more than I wish on the ups). Legs felt really good, so I did just as planned. And comparing splits with my races there the past two years, I was going just about as fast, with a lot less effort. Interesting.... Wildlife report -- lots of mosquitos, which bothered me not at all; a couple of early FDF patrols, though they fortunately disappeared after a few minutes; and a pair of 4-wheelers (his and hers) who passed me, and then a couple miles later I passed them back as they were going very slowly through the rocks, nice to see that their focus wasn't on tearing up the terrain and making as much noise as possible. I never object to seeing these guys, or snowmobiles in the winter, since I figure someday they may be the ones carrying me out of the woods.... One other sighting later on the golf course, a young turkey taking a dirt bath just above the river on the 9th, totally enjoying itself, and also totally oblivious to Gail and me although we were not many yards away. | ||
Saturday May 27 | ||
| Event: Forest Park Sprints | ||
| orienteering 20:48 [4]3.05 km (6:49 / km) +100m 5:52 / km | |
| rhr:47 weight:133lbs shoes: new Integrators | ||
| Forest Park Sprints, #1. Warm and humid (dewpoint in the low 60s, first day it felt like summer). Good run, don't think I could have done much better. Working hard, but energy ok. | ||
| orienteering 27:32 [4]3.5 km (7:52 / km) +115m 6:45 / km | |
| shoes: new Integrators | ||
| Sprint #2. Got off to a bad start, went down the first hill in the wrong place, got stuck in the swamp at the bottom. After that, not too bad but not as good as the first one. Energy not too bad. | ||
| trail running 5:00 [2] | |
| shoes: new Integrators | ||
| Warm-up, didn't take much to work up a sweat. | ||
Sprint 1 - Splits | ||
Sprint 2 - Splits | ||
Friday May 26 | ||
| Note | |
| weight:132lbs | ||
| A day off, sprints in Forest Park tomorrow. Drinking a lot, been dehydrated the last couple of days.
Swiss Cup, 1984. | ||
Thursday May 25 | ||
| trail running 1:05:11 [3] | |
| rhr:49 weight:133lbs shoes: Air Max Trail 09/05 | ||
| Strange run. I had in mind to do the direct route (from aid station #1/#5 to #3) up to the top of Mt. Toby -- the usual up to the power line, and then another 700' vertical that gets steeper and steeper. I'm not sure if I've ever run the whole thing, but I thought I'd see how far I could get.
Well, I wasn't feeling very strong. The upper part divides easily into three parts, and I made it a little ways into the second part before throwing in the towel. Normally I would have just started walking and hiked the rest, but I didn't even feel like that, so I just stood there for a few minutes, trying to decide what to do to salvage the run. And the idea popped into my mind, how about 60 seconds running, 60 seconds rest, until you're at the top or you croak again. So not quite 6 of those, the last couple very steep, and I was at the top, and feeling much less discouraged. Came back via the top 3/4 of the phone line trail (heading NE off the summit), then cut over to the race course and home that way. Still not feeling real good (dehydrated, I think), but I cranked the pace up on the last bit down from the power line, why I do not know, but at least it meant the run was over sooner. Continuing the series, the Zala Cup in Hungary in 1983. | ||
| C • Ahhh, yes, if memory serves, t... 1 | ||
Wednesday May 24 | ||
| trail running 55:21 [3] | |
| weight:134.5lbs shoes: Pegasus 10/05 | ||
| Early evening run in Greenfield after a round of golf, 13 hills loop. Very hard to get going and for the first 5-10 minutes, felt ok thereafter. Moderate pace. | ||
| Note | |
| Skellefteċ (Sweden) national meet, 1982. | ||
Tuesday May 23 | ||
| Note | |
| weight:136lbs | ||
| I've also posted some comments from last weekend's races.
Now to get focused on the main events, World Masters in Austria first week of July and the Swiss O Week in Zermatt in mid-July. Need to work on a training schedule and motivation, gets harder to get out as it gets warmer. A separate matter is the need to work on the G. If I don't watch out, it will be back to 140, when I'd really like to have it at 132 in 6 weeks. It just feels so much better to be lighter, and the reward comes when I finish a race, and maybe collect a scalp or two (i.e. beat some young stud who's made a mistake or two), and think how much longer I would have been out there last year. So it's a question of how to do it. I've got one idea which I'll try and get started this evening.... | ||
| C • G 11 | ||
| trail running 1:01:10 [3] | |
| shoes: Pegasus 10/05 | ||
| With Phil, from Mill River north on the Robert Frost trail to the railroad tracks, plus a detour coming back. Not feeling very zippy but good to get out. | ||
| Note | |
| So my project to keep down the G is based on just cutting down how much I eat before bedtime. Which is easier said than done.
So the plan is to make it easier in two ways -- one is to give me something else to do then, the other is to add some motivation by resurrecting memories of how much fun it is to run well in Europe. Both of these are done at the same time and in the same way -- by adding to my web page one evening at a time the map and a few comments on races I have won, or almost won, outside of North America, starting tonight with the beginning, day 1 of the Swiss 5 Day in 1980. We'll see if I can keep this up. | ||
Monday May 22 | ||
| Note | |
| weight:136lbs | ||
| I've posted my routes from the Team Trials, comments coming.... | ||
Sunday May 21 | ||
| orienteering 1:47:31 [4]13.6 km (7:54 / km) | |
| shoes: new Integrators | ||
| Trials, classic. Good run. One small miss and a couple of places where I didn't have the willpower to keep pushing through some thick stuff. But I ran pretty well right to the end, including a lot of hills. Pretty pleased with time, couldn't have been more than a couple minutes faster if I'd done everything right.
I'll post routes later. | ||
| trail running 5:00 [2] | |
| shoes: new Integrators | ||
| Short warm-up. Felt lousy, headache (still around 24 hours later), sweating a lot. But once I got going on the course, legs felt ok. | ||
Blue - Splits | ||
Saturday May 20 | ||
| orienteering 40:09 [4]5.6 km (7:10 / km) +115m 6:30 / km | |
| shoes: new Integrators | ||
| Team Trials, middle distance. Decent run still feel like I left a couple minutes out there, maybe 1.5 minutes on errors, plus my sense of movement in the second half of the course was not so good. But no big errors. Always knew well enough where I was, so if I missed, I knew which way to correct.
Took a few scalps, as Swampfox said. Nice. | ||
| trail running 10:00 [3] | |
| shoes: new Integrators | ||
| Warm-up. | ||
Blue - Splits | ||
Friday May 19 | ||
| Event: US Team Trials | ||
| orienteering 16:42 [4]2.62 km (6:22 / km) +75m 5:35 / km | |
| weight:135.5lbs shoes: Air Max Trail 09/05 | ||
| Team Trials, sprint. Good run, no mistakes except one route might have been better. Had Ted Good start a minute before me, saw him as I was leaving #1, he was running back to it, having not seen it on his map until most of the way to 2. We were together through about 8, then he ran out of gas. Tom Carr started a minute behind. I expected to see him come sailing by, which he did on the way to 16. Held him off as long as I could, first time I saw him behind me was at 10.
Got really surprised once -- was cutting through some young evergreens, a few of which were staked for support, and I didn't see one of the wires. Hit it at full speed, caught it right in the belly. I went from 9 mph to 0 in about 1 foot (it had a little slack in it), then backwards, but somehow I ended up still on my feet, so no more than a few seconds lost. It must have caught me right at my center of mass, otherwise I would have either been on my face or my back. Fortunately no harm done, though it did cost me the chance to match Tyrtom's time. A very fun sprint, by the way. | ||
| trail running 20:00 [2] | |
| shoes: Air Max Trail 09/05 | ||
| About 10 minutes before, the same after. | ||
Sprint - Splits | ||
Monday May 15 | ||
| trail running 47:25 [3] | |
| weight:135.5lbs shoes: Pegasus 10/05 | ||
| At Beaver Brook Farm after a round of golf with Mike Fritz. Not much energy. | ||
Sunday May 14 | ||
| Event: 28th Annual Billygoat Run | ||
| orienteering 1:52:45 [3] | |
| shoes: new Integrators | ||
| Billygoat. Decent run, ended up 14th, not so bad. Comments are on the split list, route at the usual place. | ||
| C • routes 1 | ||
- Splits | ||
Thursday May 11 | ||
| track 21:16 [5]3.5 mi (6:05 / mi) | |
| weight:135lbs shoes: Pegasus 10/05 | ||
| At the track, 2 x 800, 2 x 1200, 2 x 800, with a 2 minute rest in between. Legs felt sluggish, after the first 800 I thought it was going to be a struggle to get through the workout. Which it was, but only a couple times did I think about cutting one short (some days that's all you can think about!). Splits: 3:04.8, 3:01.4, 4:35.8, 4:35.9, 3:02.7, 2:56.6.
On the other hand, I've had decent efforts for the last few days, so the legs shouldn't be fresh. | ||
| track 15:00 [2] | |
| shoes: Pegasus 10/05 | ||
| Before and after. | ||
Wednesday May 10 | ||
| trail running 1:06:15 [3] | |
| rhr:49 weight:135lbs 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). Upper 50s, a little bit of rain. Actually enjoyed it because I ran every bit of the hills, includng the climb up RN on the way back that I don't think I've ever run up. Not that I was going that fast....
Interesting how things (places, noises, smells,...) can bring back memories. Today's was at a spot on the rollercoaster, the eastern end of the run, narrow rocky trail that just keeps going up and down, where I was reminded of the time many years ago when I passed a guy here who was out for a hike wearing nothing but his boots. I think he was actually a few yards off the trail (maybe he was orienteering, he certainly was strange...), so it wasn't like I got really up close and personal when I passed him, and he said nothing, and I said nothing. And you ask yourself a little later, did I just see what I think I saw? I do believe it was a nicer day. | ||
| C • Boots 4 | ||
Tuesday May 9 | ||
| road running 44:30 [3] | |
| weight:134lbs shoes: Pegasus 10/05 | ||
| Over to and up South Sugarloaf, and back. Very stiff starting out, but OK by the time I got to the hill. 14:57 over, 8:43 up, 6:34 down, 14:16 back. | ||
Monday May 8 | ||
| trail running 51:59 [4] | |
| weight:134lbs shoes: Pegasus 10/05 | ||
| The perimeter trail at Northfield Mountain, up the south side 27:12, down the north side (24:47). Nice early evening run after 4 hours of O' practice.
Felt lousy at the start but then progressively better, just goes to show the value of warming up. Ran the last 30 minutes hard. About a minute faster than 2 months ago (3/11). | ||
Sunday May 7 | ||
| orienteering 1:18:31 [4]8.2 km (9:35 / km) +410m 7:40 / km | |
| shoes: new Integrators | ||
| Day 2, felt like a better run though lost about the same couple of minutes as the first day. But put out a good effort, probably helped a little by catching up to Dimitri about 3/4 of the way through the course, which helped me push harder.
Enjoyed the courses both days, though they were far from flat. Routes/comments. | ||
| C • Starbucks? 2 | ||
| trail running 5:00 [2] | |
| shoes: new Integrators | ||
| Just a little warm-up. | ||
Red-2X - Splits | ||
Saturday May 6 | ||
| Event: West Point A meet | ||
| orienteering 1:10:25 [3]6.2 km (11:21 / km) +440m 8:23 / km | |
| shoes: new Integrators | ||
| Day 1 at West Point, RedX course in M40 (I didn't actually sign up for M40 instead of my usual M45, but I got put there and it didn't seem worth the bother to get it changed).
Very hilly, plus the forest seems to have sprouted a new crop of rocks, so I felt like I was making very slow progress around the course. But didn't feel too bad physically. Which was nice. | ||
| trail running 10:00 [2] | |
| shoes: new Integrators | ||
| A few minutes jogging before and after. | ||
| orienteering 45:00 [1] | |
| shoes: Pegasus 10/05 | ||
| Setting out the e-punch boxes for the sprint. | ||
| orienteering 15:00 [1] | |
| shoes: Pegasus 10/05 | ||
| Picking up a few of the sprint controls. | ||
Red-1X - Splits | ||
Thursday May 4 | ||
| track 18:00 [4]4.8 km (3:45 / km) | |
| rhr:49 weight:135lbs shoes: Pegasus 10/05 | ||
| With the group at the Eaglebrook track. 800, 1000, 1200, 1000, 800, with a couple minutes rest in between each time. Splits: 3:01.7, 3:46.8, 4:31.9, 3:45.7, 2:53.5.
Felt surprisingly good on a relatively warm late afternoon (about 80F), reasonably comfortable on the first four at just over 6-minute pace, and then pushing the last one. Would have dusted Phil if he had showed up. Instead, I got dusted by two younger women (Sidney, the best over-50 female runner in New England, and Dawn) among others, as I regularly finished last in our group of 7 (the so-called "cheetahs," the faster of the two groups). | ||
| track 15:45 [2] | |
| shoes: Pegasus 10/05 | ||
| Before and after. | ||
| C • no problem 1 | ||
| Note | |
| Article in the local Springfield paper. You may note that I thought it wise not to try to educate our local running correspondent about the G. | ||
| C • 5 pound bags of sugar 2 | ||
Wednesday May 3 | ||
| Note | |
| Added routes for yesterday's training. | ||
| trail running 1:16:24 [3] | |
| rhr:50 weight:134.5lbs shoes: Air Max Trail 09/05 | ||
| Race course over to the gate and back. Low energy. Light rain. At least I got out.... | ||
Tuesday May 2 | ||
| Note | |
| A long day of training that started with meeting Spike and George at the Starbucks near Paugusst, where I had to almost forcibly evict them so we could get some training in before the rain came.... | ||
| trail running 7:06 [2] | |
| weight:135lbs shoes: new Integrators | ||
| Up to the starting point of the day's course.... | ||
| orienteering 32:26 [3] | |
| shoes: new Integrators | ||
| So I headed off first with the task of streamering the controls, in the process marking the wrong spur for #3 (which the others won't let me forget!), and then really botching the route to #4, and then botching #5, and then having a hard time deciding which little piece of rock was the right cliff for #7, even when Spike arrived to add his wisdom. Chased him to the last 3 points, arriving just in time to confirm that he was at the right spot. Overall, a truly dismal performance.... | ||
| orienteering 10:02 [2] | |
| shoes: new Integrators | ||
| ... surpassed in its dismalness, unfortunately, by my next outing -- while waiting for George to return, I said I'd jog over to #3 just to check it, and I'd be back in 5 minutes. On the way there I went up the wrong ridge, got turned around, and at one point was standing shaking my compass trying to get the needle to flip around to agree with which way I thought north was. Finally made it to 3, no streamer there so I added one, then back to the start reasonably uneventfully. | ||
| orienteering 24:41 [4] | |
| shoes: new Integrators | ||
| Second time around, this time a bit more vigorously, and a lot more accurately, though I didn't have the best route from 3 to 4. But good enough to nip Spike -- he must have been tiring, as his last several splits were all slower then the first time even though he knew where he was going. | ||
| orienteering 21:32 [3] | |
| shoes: new Integrators | ||
| Back again to #3 to have another look, then to 4 to try the better route, then to 6 for a close look at some contours (a little shaky), then finally back down the hill to the cars.... | ||
| Note | |
| ... to be followed, of course, by a return trip to Starbucks, where Spike had what I assume was a huge piece of crumb cake (we'd been sitting there a while before I noticed it, he'd obviously eaten some, and there was still a huge piece left), and then I looked a couple of minutes later and it was all gone! I fear he's going to be 1.5 G shortly.
By now it was about 3 pm, raining steadily, my plans for a game of golf washed away, but time to head off to beat rush-hour traffic in Hartford. But 30 minutes east on I-84 it was just a sprinkle so I made a slight detour and drove in the entrance to Pine Valley CC (no, not THE Pine Valley, the only thing the two have in common was the number of holes), and not quite 3 hours later I had finished my "second training" for the day. Don't know if Spike got his in (the plan was walking his brother's dog) or not. Overall, a fine day in Connecticut, and fine company, even if they are cruel -- and enjoying it way too much -- when I mess up a little. | ||
| C • Dogs 7 | ||
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