Training Log Archive: PGIn the 31 days ending Jan 31, 2013:
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Thursday Jan 31, 2013 #
1 PM
road running 40:28 [3] 4.44 mi (9:07 / mi)
shoes: Brooks something-or-others
Same as last Friday, maybe a mile on trails, the rest on roads/sidewalks. Trails were still reasonably crappy, mix of ice and slush and an occasional bit of bare ground. Might actually be OK after it freezes up tonight as the ie was rotten rather than slick and might still have decent traction.
Went to get my shoulders evaluated a couple of days ago. Making progress. Got some more exercises (for both strength and range of motion). Have been working on them quite diligently for the last month or two and there is definite improvement. Next evaluation will be in 6 weeks.
Went to get my shoulders evaluated a couple of days ago. Making progress. Got some more exercises (for both strength and range of motion). Have been working on them quite diligently for the last month or two and there is definite improvement. Next evaluation will be in 6 weeks.
Wednesday Jan 30, 2013 #
12 PM
treadmill 52:44 6.0 mi (8:47 / mi)
ahr:133 max:145 weight:143.5lbs shoes: Brooks something-or-others
Dense fog and wet, didn't seem like a great day to run on the roads, so put in a few miles on the treadmill.
Entertainment most of the time from a Fresh Air interview with the guy who just wrote a book about Scientology. Most memorable phrase from the interview (and I can't remember the context) -- the best way to make a lot of money is start a religion.
Around 1970 I lived in Washington, DC, near Dupont Circle. Across the street was an outpost of the Church of Scientology, now the L. Ron Hubbard house. I remember thinking the operation was a crock of shit back then, and I can't imagine it has gotten any better. Though I don't doubt that it makes a ton of money.
Entertainment most of the time from a Fresh Air interview with the guy who just wrote a book about Scientology. Most memorable phrase from the interview (and I can't remember the context) -- the best way to make a lot of money is start a religion.
Around 1970 I lived in Washington, DC, near Dupont Circle. Across the street was an outpost of the Church of Scientology, now the L. Ron Hubbard house. I remember thinking the operation was a crock of shit back then, and I can't imagine it has gotten any better. Though I don't doubt that it makes a ton of money.
Tuesday Jan 29, 2013 #
6 AM
track 15:53 1.75 mi (9:05 / mi)
ahr:144 weight:143lbs shoes: Brooks something-or-others
At the indoor track with Dave, very pleasant company. Amy Lane also there, but she is an early bird, 7 am and she was finishing up. Still managed to use the couple of laps I ran with her to complain about the paving job in North Amherst, not that she hadn't heard complaints already.
Usual warm-up. Track almost empty, very nice.
Usual warm-up. Track almost empty, very nice.
track 20:05 2.0 mi (10:02 / mi)
ahr:148 max:169 shoes: Brooks something-or-others
Dave suggested 2 x 1600, so that's what we did, with a 3-minute rest between. 6:56, 6:54, though it took some effort, wasn't sure I was going to finish the second one and very happy there wasn't a third.
I was thinking a few days ago about times, decided it would be nice to see if I could run any of the following this winter -- under 6:30 for a mile, or 13:00 for 3K, or 22:00 for 5K. We'll see. Helps sometime to have a target in mind.
Also was thinking that it might be time to have another go at either a marathon or a 50-miler. Need to have something to focus the mind, and most orienteering events don't really do it (only O' event I really cared about last year was WMOC, and reality says that this is not the year, oldest in my class, to get optimistic at that event). What I'd like to do is go run a 50-miler out west someplace, but that will take some doing to make it happen.
I was thinking a few days ago about times, decided it would be nice to see if I could run any of the following this winter -- under 6:30 for a mile, or 13:00 for 3K, or 22:00 for 5K. We'll see. Helps sometime to have a target in mind.
Also was thinking that it might be time to have another go at either a marathon or a 50-miler. Need to have something to focus the mind, and most orienteering events don't really do it (only O' event I really cared about last year was WMOC, and reality says that this is not the year, oldest in my class, to get optimistic at that event). What I'd like to do is go run a 50-miler out west someplace, but that will take some doing to make it happen.
C • 50-miler 10
track 4:46 0.5 mi (9:32 / mi)
ahr:136 max:144 shoes: Brooks something-or-others
A slow half mile chatting with Dave.
Sunday Jan 27, 2013 #
12 PM
road running 49:54 5.32 mi (9:22 / mi) +1050ft 7:54 / mi
ahr:143 max:163 rhr:54 weight:142.5lbs shoes: Brooks something-or-others
Wasn't planning on running but it was nice outside, and I won't have time tomorrow. Over to and up South Sugarloaf, and back. Snowpack going up and down but traction was pretty good. Coming down I was being to careful to stay well centered and didn't slip at all. It seemed like everyone else I saw there, all walkers, had some kind of metal on the bottom of their shoes.
Legs better than yesterday, but still needed a couple of walking breaks on the way up. I guess pretty soon I'll just be walking the whole thing.
And then the weekly trip to Litchfield. Mom's cognitive awareness these days is pretty minimal, as is her mobility (and physical functioning in general). All sort of depressing, but what can you do other than give her the best care possible?
Legs better than yesterday, but still needed a couple of walking breaks on the way up. I guess pretty soon I'll just be walking the whole thing.
And then the weekly trip to Litchfield. Mom's cognitive awareness these days is pretty minimal, as is her mobility (and physical functioning in general). All sort of depressing, but what can you do other than give her the best care possible?
Saturday Jan 26, 2013 #
1 PM
road running 37:00 [3] 4.3 mi (8:36 / mi) +217ft 8:13 / mi
ahr:138 max:150 weight:142lbs shoes: Brooks something-or-others
Roads and sidewalks in town, a little bit of new snow. Felt really sluggish, so ditched plans to go up sugarloaf. Time for a day or two off.
Friday Jan 25, 2013 #
1 PM
road running 40:01 4.44 mi (9:01 / mi) +620ft 7:58 / mi
ahr:140 max:155 weight:141.5lbs shoes: Brooks something-or-others
Ventured out for the first time in a while, still cold but just normal cold. The mile or so I did on trails was rather icy, so I passed on checking out another trail I'd though about, would have wanted spikes as the trail is quite canted.
Whatever, still another good week of training just about in the books. And the G has turned the corner.
Whatever, still another good week of training just about in the books. And the G has turned the corner.
Thursday Jan 24, 2013 #
Note
I see all the complaints about pull-ups and I have to shake my head. I sure hope that there are other folks (or maybe the same ones but they just don't say it) whose response to what Erin is doing with the new junior program is to think it is awesome, that we have never had anything like this before and it's going to be fun to see what happens, and to consider what they might do to help. I have seen some comments like that; I'd just like to see more, because I think this is a great opportunity.
But then I shake my head at a lot of comments I see on AP. And figure the smartest thing I can do for my own mental health is keep my distance.
And as far as pull-ups, or upper body strength in general, I had shoulder issues this fall, as a result very little effective strength, and there were many times that made me slower. And I've been working on the shoulders a lot the last couple of months. Because it makes a difference.
In my golf game too.... :-)
But then I shake my head at a lot of comments I see on AP. And figure the smartest thing I can do for my own mental health is keep my distance.
And as far as pull-ups, or upper body strength in general, I had shoulder issues this fall, as a result very little effective strength, and there were many times that made me slower. And I've been working on the shoulders a lot the last couple of months. Because it makes a difference.
In my golf game too.... :-)
1 PM
treadmill 42:00 5.0 mi (8:24 / mi)
ahr:131 max:151 weight:142lbs shoes: Brooks something-or-others
Treadmill again, somehow didn't feel like going outside. On the other hand, I seem to have gotten more tolerant at running on the treadmill.
Modest effort, have to keep in mind that a mile on the treadmill at a given speed is easier than a mile in real life. I could crank up the incline a little to compensate, but it's more fun to run flat (or to crank it up a good bit more if I want to go uphill).
Miles: 9:52, 8:36, 8:00, 8:01, 7:30.
Modest effort, have to keep in mind that a mile on the treadmill at a given speed is easier than a mile in real life. I could crank up the incline a little to compensate, but it's more fun to run flat (or to crank it up a good bit more if I want to go uphill).
Miles: 9:52, 8:36, 8:00, 8:01, 7:30.
Wednesday Jan 23, 2013 #
7 AM
track 12:58
ahr:130 max:147 weight:142lbs shoes: Brooks something-or-others
At the Smith indoor track. I figured it would be crowded this morning (it's open to the public from 6 to 8 am only) because of the cold weather, and it was, but my timing was just right as the high school group was just finishing up as I was starting.
Usual warm-up, legs felt heavy.
Usual warm-up, legs felt heavy.
track 17:11 2.5 mi (6:52 / mi)
ahr:146 max:167 shoes: Brooks something-or-others
Same as last Thursday, 5x800 on a 5-minute cycle, trying to do it with something in reserve. Didn't feel as good as I hoped, nor as bad as I feared. 3:29, 3:27, 3:28, 3:28, 3:19.
And no traffic of any consequence. :-)
And no traffic of any consequence. :-)
track 4:26 [3] 0.5 mi (8:52 / mi)
shoes: Brooks something-or-others
And a slow 800, at which point it was 7:59. Perfect.
Tuesday Jan 22, 2013 #
12 PM
treadmill 43:58 5.0 mi (8:48 / mi)
ahr:121 max:138 weight:143lbs shoes: Brooks something-or-others
Stayed inside (i.e. wimped out), did a few miles on the treadmill, all at a relaxed pace. 9:39, 8:37, 8:34, 8:34, 8:34. Plan is to go to the track in the morning, if I can get up.
Felt easy. And heart rate in the 120s the whole time, surprised me by staying so low. I'm taking that as a good sign.
Felt easy. And heart rate in the 120s the whole time, surprised me by staying so low. I'm taking that as a good sign.
Monday Jan 21, 2013 #
2 PM
road running 1:29:01 10.61 mi (8:23 / mi) +1355ft 7:29 / mi
ahr:145 max:156 shoes: Brooks something-or-others
Amherst 10-mile course again. A couple of minutes quicker than three weeks ago, so that is a little progress. Mainly just wanted to get in about an hour and a half, since I think my training in recent years has been missing longer efforts. Not that 90 minutes is very long, but it's better than 60.
Legs not too bad and managed the hills without croaking. Only complaint was that hands were a little cold, could have used slightly thicker gloves.
Supposed to be cold the next few days. Will have to see how much running I manage to get in. Goal is still to do at least 30 miles a week. And work is about to go from little to lots.
Legs not too bad and managed the hills without croaking. Only complaint was that hands were a little cold, could have used slightly thicker gloves.
Supposed to be cold the next few days. Will have to see how much running I manage to get in. Goal is still to do at least 30 miles a week. And work is about to go from little to lots.
Sunday Jan 20, 2013 #
2 PM
orienteering 20:51 2.2 mi (9:29 / mi) +167ft 8:50 / mi
ahr:139 max:160 shoes: Brooks something-or-others
WCOC winter meeting cellphone-O at Bethel schools -- with Gail giving directions. Pretty good run, at least in relation to my previous cellphone-O attempts (this was the third or fourth time?). But it would help if the sound from the phone was clearer, and if I could hear better.
Always an interesting exercise in how different minds process information different.
Always an interesting exercise in how different minds process information different.
orienteering 13:59 1.66 mi (8:25 / mi) +85ft 8:02 / mi
ahr:154 max:167 shoes: Brooks something-or-others
And then did the other sprint just normal (i.e. with a map), though with the advantage that I had already guided Gail around it. Ran as hard as I could, what else can you do.
trail running 5:19 0.52 mi (10:13 / mi) +43ft 9:29 / mi
ahr:138 max:149 shoes: Brooks something-or-others
A just a little after before heading off to Rick and Susie's for meeting (short!) and dinner (excellent!).
Saturday Jan 19, 2013 #
Note
Went with George and Gail up to Kingdom Valley to help out at the ski-O WRE. Very enjoyable day, everything seemed to go well, good snow, good weather, good competition, and a very hospitable event center chez Ken Sr and Ruth.
WRE was serious, as it is supposed to be, organized properly, as it is supposed to be, and according to Biggins a whole lot better organized than the Ski-O Tour events in France he had just been to. But then he has a special relationship with the French.... :-)
The sprint relay afterwards, 2-person teams each doing 3 legs, was a little more laid back, but also went well, especially considering that 90 minutes before the start the courses weren't designed. But Ed is a master of all things dealing with electrons, and pretty soon we had maps, and teams, and "rules," and then a race, and an award ceremony, and the whole thing from conception to awards was done in two and a half hours. Cool.
Now I just have to translate my notes into a proper set of results....
WRE was serious, as it is supposed to be, organized properly, as it is supposed to be, and according to Biggins a whole lot better organized than the Ski-O Tour events in France he had just been to. But then he has a special relationship with the French.... :-)
The sprint relay afterwards, 2-person teams each doing 3 legs, was a little more laid back, but also went well, especially considering that 90 minutes before the start the courses weren't designed. But Ed is a master of all things dealing with electrons, and pretty soon we had maps, and teams, and "rules," and then a race, and an award ceremony, and the whole thing from conception to awards was done in two and a half hours. Cool.
Now I just have to translate my notes into a proper set of results....
Friday Jan 18, 2013 #
Note
I sent my first tweet today. Twitter seems rather silly, but at some point so did lots of other things we now take for granted, like indoor plumbing. So I assume I need to get with it.
C • Nope 7
1 PM
road running 40:16 4.73 mi (8:31 / mi) +279ft 8:04 / mi
ahr:139 max:149 weight:143lbs shoes: Brooks something-or-others
Cold and breezy but also sunny and nice to be out. Side streets in Greenfield, shooting for about 5 miles with no pre-determined route or particular goals other than doing a few miles.
Fine interview with Dustin Hoffman. Seen many of his movies over the years and think I've enjoyed them all. The part of the interview about Tootsie brought back some good memories.
Fine interview with Dustin Hoffman. Seen many of his movies over the years and think I've enjoyed them all. The part of the interview about Tootsie brought back some good memories.
Thursday Jan 17, 2013 #
7 AM
track 13:00 1.5 mi (8:40 / mi)
ahr:131 max:146 shoes: Brooks something-or-others
Early morning at the Smith indoor track. A mile and a half to warm up.
track 17:31 2.5 mi (7:00 / mi)
ahr:145 max:166 weight:143lbs shoes: Brooks something-or-others
5 x 800 on a 5-minute cycle, so about a 90 second rest each time. Went just about as planned, trying to work a decent amount but not overdo it. 3:34, 3:33, 3:33, 3:28, 3:24.
Nice that the running part of the track (inside three lanes) had completely emptied out.
Nice that the running part of the track (inside three lanes) had completely emptied out.
8 AM
track 4:25 [3] 0.5 mi (8:50 / mi)
shoes: Brooks something-or-others
And a slow 800 to finish up.
Wednesday Jan 16, 2013 #
3 PM
treadmill 43:39 5.0 mi (8:44 / mi)
ahr:142 max:155 weight:143lbs shoes: Brooks something-or-others
Pretty dreary outside so on the treadmill, all at 0%, miles at 9:57, 9:01, 8:47, 8:11, 7:39. Might have quit sooner but I was listening to a 45-minute show (wait, wait...).
Tuesday Jan 15, 2013 #
2 PM
road running 40:41 4.49 mi (9:04 / mi) +636ft 7:59 / mi
ahr:134 max:156 weight:143lbs shoes: Brooks something-or-others
In Greenfield, included about a mile or so on snowpack trail, no problem running but not very good traction. I imagine things will get a lot icier as the weather cools off, though maybe the bit of snow expected tomorrow will bond to it and the running will be fine. One can always hope. Otherwise more on the roads than I would wish.
An interview with Lena Dunham, creator and star of HBO's Girls. Good interview, also a good show, although I am about as far away from the targeted demographic as you can get.
An interview with Lena Dunham, creator and star of HBO's Girls. Good interview, also a good show, although I am about as far away from the targeted demographic as you can get.
Monday Jan 14, 2013 #
1 PM
road running 1:29:00 10.55 mi (8:26 / mi) +801ft 7:52 / mi
ahr:142 max:155 shoes: mizuno
Easy to get out the door today -- low 50s and sunny in mid-January so running in shorts. Plus I'd taken the couple days before off, no time Saturday and then flying home, and then yesterday it was fog and mist and I just didn't feel like it. So needed to go a little farther today. General goal is to try to do about 30 miles a week, but not obsess about it.
Around Sugarloafs plus a little extra at the end. Felt better at 6 miles than I did at two, then getting tired toward the end. Was thinking that all I needed to do was keep up the pace for another 16 miles and I'd have a 3:40 marathon, and that was pretty depressing.
So went back to listening to Quentin Tarantino, one weird guy. Last of a string of interviews -- Islamic terrorists in northern Mali, Downton Abbey, and western actor Harry Carey came first. Just trying to get a well-rounded education. :-)
Around Sugarloafs plus a little extra at the end. Felt better at 6 miles than I did at two, then getting tired toward the end. Was thinking that all I needed to do was keep up the pace for another 16 miles and I'd have a 3:40 marathon, and that was pretty depressing.
So went back to listening to Quentin Tarantino, one weird guy. Last of a string of interviews -- Islamic terrorists in northern Mali, Downton Abbey, and western actor Harry Carey came first. Just trying to get a well-rounded education. :-)
Saturday Jan 12, 2013 #
Note
Last day in Puerto Rico, drove down to Ponce just to see a bit of the south coast. Quite a different feeling, would have liked to head out to the SW part of the island, where there is much less rainfall and so totally different vegetation, but no time for that.
Did go to the Ponce Museum of Art, surprisingly nice, plus a tour of a mansion built by a rum baron, also pleasant enough. Plus took the elevator up to the crossbar of the Virgin Mary cross on the hillside above town. Seriously. Nice view.
But sure seems to be a lot of poverty around too.
And the guy who drove us to the airport from the rental car place was complaining that the island is going to the dogs, bad economy and no one has respect for anyone else any more. Just one person's opinion. I'd assume they have the usual mix of some good and some bad.
Did go to the Ponce Museum of Art, surprisingly nice, plus a tour of a mansion built by a rum baron, also pleasant enough. Plus took the elevator up to the crossbar of the Virgin Mary cross on the hillside above town. Seriously. Nice view.
But sure seems to be a lot of poverty around too.
And the guy who drove us to the airport from the rental car place was complaining that the island is going to the dogs, bad economy and no one has respect for anyone else any more. Just one person's opinion. I'd assume they have the usual mix of some good and some bad.
Friday Jan 11, 2013 #
Note
Another enjoyable day in the USA, or at least one of its territories. Well, that has a nice colonial ring to it. Actually San Juan must be one of the oldest cities in the western hemisphere.
Started off the day by meeting an FBI agent for breakfast. No, it wasn't planned. It just came up in the conversation with the Puerto Rican couple next to us. Seemed to be a nice guy. His previous assignment was in SW Kansas! I failed to ask if the FBI had any position as to whether night O' is a crime, as that seems to be the view of local officials out there. I did ascertain that he was armed, even at breakfast. You just never know.
Then headed off to explore the north shore. First stop (not counting several because of bad traffic) was Playa del Mar Chiquita. Beautiful little beach, just a handful of folks around. Gail got semi-soaked when a wave was bigger than she expected. Very pleasant spot, though I have never understood how lots of people think that a day at the beach is something other than punishment.
Stopped at a ramshackle bar to by a soda, then off to see the radio telescope. It was really really cool, even for someone with no geek credentials. Took a while driving up into the hills to get there, and a while getting out, but definitely worth it.
And then a run, and then, daylight running out, back to the city, a day well spent.
Started off the day by meeting an FBI agent for breakfast. No, it wasn't planned. It just came up in the conversation with the Puerto Rican couple next to us. Seemed to be a nice guy. His previous assignment was in SW Kansas! I failed to ask if the FBI had any position as to whether night O' is a crime, as that seems to be the view of local officials out there. I did ascertain that he was armed, even at breakfast. You just never know.
Then headed off to explore the north shore. First stop (not counting several because of bad traffic) was Playa del Mar Chiquita. Beautiful little beach, just a handful of folks around. Gail got semi-soaked when a wave was bigger than she expected. Very pleasant spot, though I have never understood how lots of people think that a day at the beach is something other than punishment.
Stopped at a ramshackle bar to by a soda, then off to see the radio telescope. It was really really cool, even for someone with no geek credentials. Took a while driving up into the hills to get there, and a while getting out, but definitely worth it.
And then a run, and then, daylight running out, back to the city, a day well spent.
Note
A few shots from the day. Chiquita beach --
The radio telescope. In ways it all looks a little seedy, but it has been working for 50 years and was in action while we were there --
They have special shoes to wear when fixing the reflector. Do you think Zappos carries these?
And the map of the trails, more chances to learn Spanish --
The radio telescope. In ways it all looks a little seedy, but it has been working for 50 years and was in action while we were there --
They have special shoes to wear when fixing the reflector. Do you think Zappos carries these?
And the map of the trails, more chances to learn Spanish --
2 PM
trail running 56:54 5.43 mi (10:29 / mi) +787ft 9:13 / mi
ahr:132 max:152 shoes: mizuno
Found a place called Bosque Estatal De Cambalache that was supposed to have a few mountain bike trails, so figured it had to rank as one of the very best trail running spots on the whole island, and had to check it out. Actually not so bad.
The mapped trails were all crushed limestone, wide enough and benign enough that I could have driven my Subaru on them with no worries. But quite pleasant for running as they wound there way around the very steep limestone hills. Karst country, they call it, lots and lots of these steep hills, usually 50-100 meters high, usually covered with jungle, though we saw some driving that had been grazed -- looked like you could have some fine orienteering there as long as you were happy with simple navigation and severe physical demands.
Also checked out a newer trail, apparently one added by the mountain bikers. Not the endless zigs such trails have back home, but the Subaru would have had a problem. As did we as it got steeper and more slippery and at some point facing a steep downhill that would have been insane on a bike, we turned around.
I say we, because I had company from Gail. She kept up a steady walk, I went back and forth like her dog might. Worked out just fine and nice to have company every few minutes.
AOWN -- I saw two lizards, but she trumped that easily by spotting a snake.
The mapped trails were all crushed limestone, wide enough and benign enough that I could have driven my Subaru on them with no worries. But quite pleasant for running as they wound there way around the very steep limestone hills. Karst country, they call it, lots and lots of these steep hills, usually 50-100 meters high, usually covered with jungle, though we saw some driving that had been grazed -- looked like you could have some fine orienteering there as long as you were happy with simple navigation and severe physical demands.
Also checked out a newer trail, apparently one added by the mountain bikers. Not the endless zigs such trails have back home, but the Subaru would have had a problem. As did we as it got steeper and more slippery and at some point facing a steep downhill that would have been insane on a bike, we turned around.
I say we, because I had company from Gail. She kept up a steady walk, I went back and forth like her dog might. Worked out just fine and nice to have company every few minutes.
AOWN -- I saw two lizards, but she trumped that easily by spotting a snake.
Thursday Jan 10, 2013 #
Note
In the rain forest, this is how I improve my Spanish --
Nice waterfall, though we passed on the swim --
And this was as wide open and runnable as the forest got --
Nice waterfall, though we passed on the swim --
And this was as wide open and runnable as the forest got --
9 AM
Note
AOWN report. Not very much. Didn't even hear many birds in the rain forest, much to my surprise. And if you heard something, chance of seeing it was close to nil. Need to know the songs.
But did see a Puerto Rican Spindalis --
plus down at the shore a brown booby, don't think I've ever seen one of them before. Plus Gail spotted a frigate bird out the window but I was paying attention to the traffic.
But did see a Puerto Rican Spindalis --
plus down at the shore a brown booby, don't think I've ever seen one of them before. Plus Gail spotted a frigate bird out the window but I was paying attention to the traffic.
10 AM
walking 1:24:18 [0] 1.84 mi (45:49 / mi)
shoes: mizuno
Hike in El Yunque rain forest. Pretty nice. It rained some, as one would hope in order to get the true experience.
Absolutely totally unsuitable for orienteering, at least any O' that I would find enjoyable.
I think the Garmin's route is quite bogus. At some point I went for quite a while and the distance covered did not change. Pretty much what you'd expect on steep slopes under a dense canopy.
Useful factoid -- there are no poisonous snakes in Puerto Rico, even in the jungle. :-)
Absolutely totally unsuitable for orienteering, at least any O' that I would find enjoyable.
I think the Garmin's route is quite bogus. At some point I went for quite a while and the distance covered did not change. Pretty much what you'd expect on steep slopes under a dense canopy.
Useful factoid -- there are no poisonous snakes in Puerto Rico, even in the jungle. :-)
4 PM
road running 32:14 3.4 mi (9:28 / mi) +131ft 9:08 / mi
ahr:129 max:148 shoes: mizuno
Thought I might take a run along some deserted beach this afternoon, but that didn't happen, so another "city" run just as it was getting dark. Did a bit more exploring, checked out the local track (a little seedy, but lots of people there (50?), mostly kids, also mostly just hanging around, only maybe 5 or 10 running in the minute or two I was there.
Also stuck my hand in the ocean (pleasant), checked out the remains of an old fort, didn't lose my hat (it was very windy), and second day in a row, no dog poop. Excellent.
Legs felt like crap though....
Also stuck my hand in the ocean (pleasant), checked out the remains of an old fort, didn't lose my hat (it was very windy), and second day in a row, no dog poop. Excellent.
Legs felt like crap though....
Wednesday Jan 9, 2013 #
4 PM
trail running 21:59 2.39 mi (9:12 / mi) +200ft 8:31 / mi
ahr:134 max:150 weight:143.5lbs shoes: mizuno
Short outing around the neighborhood in San Juan. Pleasant enough, though the temperature is in the low 80s (up about 50 degrees from yesterday's run) so glad I wasn't thinking about running for a while longer. Did have to pay attention to avoid stepping in dog poop -- that's a hazard in any city -- happily batted 100% in that regard.
If I'd had my camera I would have taken a shot of the 6 rowing machines lined up along Laguna del Condado, nice view facing the lake, nice breeze, all in use plus what seemed to be an instructor overseeing everything.
And earlier, a stroll around Old San Juan. I think at this point we've done our city obligations.
And my Spanish, essentially none yesterday, has certainly improved, though it is still essentially none.
If I'd had my camera I would have taken a shot of the 6 rowing machines lined up along Laguna del Condado, nice view facing the lake, nice breeze, all in use plus what seemed to be an instructor overseeing everything.
And earlier, a stroll around Old San Juan. I think at this point we've done our city obligations.
And my Spanish, essentially none yesterday, has certainly improved, though it is still essentially none.
Tuesday Jan 8, 2013 #
2 PM
road running 55:47 6.63 mi (8:25 / mi) +686ft 7:40 / mi
ahr:145 max:158 weight:143.5lbs shoes: Brooks something-or-others
A standard loop I used to run when we lived in Amherst in the late 70s and early 80s. House was on the west side of North Pleasant St., 0.26 miles into this run, too many trees to actually see the house.
Note, advertisement -- here's the route, you can also get the satellite or USGS view, plus the data displayed various ways, all very cool, BUT, you have to get the premium AttackPoint package, meaning donate at least $25 a year, to get this little goody. Plus some other goodies too, but this one is the best.
No, I received no compensation for this.... :-)
Note, advertisement -- here's the route, you can also get the satellite or USGS view, plus the data displayed various ways, all very cool, BUT, you have to get the premium AttackPoint package, meaning donate at least $25 a year, to get this little goody. Plus some other goodies too, but this one is the best.
No, I received no compensation for this.... :-)
Monday Jan 7, 2013 #
Note
Tried watching the World Cup women's sprint final from New Zealand. Very hard to have positive comments. Results seem to be working about 1/3 of the time. The video was working most of the time until it just stopped, but even when it was working you really couldn't see anything worth watching -- half the screen of part of the finish chute, every so often a blip (i.e. another runner) would go by, basically useless; the other half was of a spectator control, with a lot of effort you could determine where the control was supposed to be and see an occasional blip go to it. There was also an audio that was a little hard to understand but not bad.
Overall on a scale of 1 to 10 I'd have to give it about a 2. But if I was judging based on what the IOF wants, meaning something that is producing great PR for the sport -- and this is a World Cup race -- then I would give this about a -5, because anything other than a fanatical orienteer trying to watch or listen to or even understand this would have gone off very quickly to find something else to spend their time with. Actually, one would hope they would leave as quickly as possible, because the longer they might stick around, the less regard they would have for O'.
Overall on a scale of 1 to 10 I'd have to give it about a 2. But if I was judging based on what the IOF wants, meaning something that is producing great PR for the sport -- and this is a World Cup race -- then I would give this about a -5, because anything other than a fanatical orienteer trying to watch or listen to or even understand this would have gone off very quickly to find something else to spend their time with. Actually, one would hope they would leave as quickly as possible, because the longer they might stick around, the less regard they would have for O'.
Note
And tried watching the men's. Not surprisingly, same problems. Results work sometimes, often not. Video is mostly useless. Results format very strange, 3 radio splits, all in the first 5 minutes. Sound disappeared a little before the last ones came in.
Score about the same, 2 if you're a really avid orienteer, -5 otherwise. Too bad, but that's the reality.
Score about the same, 2 if you're a really avid orienteer, -5 otherwise. Too bad, but that's the reality.
11 AM
trail running 58:28 5.52 mi (10:35 / mi) +741ft 9:23 / mi
ahr:133 max:149 shoes: mizuno
Stopped on the way home to try out the snowmobile trails in Peoples State Forest. Very good conditions. The place certainly gets lots of use from the machines -- the whole open area down by the river where I parked was packed, nice and firm. Only place where it was a little heavy going was on the first uphill, it catches a lot of sun and was softening up some. But otherwise really nice.
No zip going up the first hill, lots of short walking breaks seemed to win out over just working a little harder. But then I was just planning a short easy run. That changed a bit when I reached a side trail, the little map I had showed it looping around back to the main trail I was on, so off I went. So suddenly the run was just about an hour, but the last 10 or 15 minutes was downhill, so OK.
No ipod, just had the great outdoors for entertainment, and no critters to be seen, but I seemed to manage just fine.
No zip going up the first hill, lots of short walking breaks seemed to win out over just working a little harder. But then I was just planning a short easy run. That changed a bit when I reached a side trail, the little map I had showed it looping around back to the main trail I was on, so off I went. So suddenly the run was just about an hour, but the last 10 or 15 minutes was downhill, so OK.
No ipod, just had the great outdoors for entertainment, and no critters to be seen, but I seemed to manage just fine.
Sunday Jan 6, 2013 #
10 AM
road running 1:25:35 10.05 mi (8:31 / mi) +1243ft 7:37 / mi
ahr:147 max:160 weight:143lbs shoes: mizuno
Ran the 10-mile course with Rick Scott (bunch of people doing it before the running club's annual meeting), excellent company. Made it around without walking, and time was perfectly OK. The hills were not easy, but survived without any major ailments.
And then a nice brunch at Amherst Brewing, fine way to spend some of the club's funds (and also get more people to come to the meeting).
And then a nice brunch at Amherst Brewing, fine way to spend some of the club's funds (and also get more people to come to the meeting).
road running 5:21 [3] 0.61 mi (8:46 / mi) +39ft 8:16 / mi
ahr:143 max:150 shoes: mizuno
Back to the car from the finish.
Saturday Jan 5, 2013 #
9 AM
road running 15:22 1.73 mi (8:53 / mi) +52ft 8:38 / mi
ahr:136 max:152 weight:144.5lbs shoes: mizuno
Back down to Forest Park for the 5K this week. Was certainly not feeling optimistic, as for some time now I've been eating everything I looked at. So my expectations were as low as my weight was high.
Usual warm-up, didn't feel very energetic, but the actual race can feel quite different so you never know. Very nice day for early January, almost 40F, breezy out of the NW, almost all bare pavement.
Usual warm-up, didn't feel very energetic, but the actual race can feel quite different so you never know. Very nice day for early January, almost 40F, breezy out of the NW, almost all bare pavement.
road running race 22:49 3.14 mi (7:16 / mi) +150ft 6:57 / mi
ahr:159 max:167 shoes: x-talon 212 #2
Not so good. 9 seconds quicker than 2 weeks ago, but I had lighter shoes on which are probably worth 20-30 seconds, so really worse. And I'm a minute and a half slower than last year.
Put out a decent effort. Just carrying too many extra pounds of butter. We'll see if this serves as the motivation that it should.
Put out a decent effort. Just carrying too many extra pounds of butter. We'll see if this serves as the motivation that it should.
road running 3:03 0.27 mi (11:17 / mi) +69ft 9:05 / mi
ahr:129 max:140 shoes: mizuno
And back up the hill to the car seemed like all that I felt like. Bleh....
Thursday Jan 3, 2013 #
11 AM
bike trainer 33:47
ahr:125 max:147
Went up to Walter's to check out his indoor biking setup, using my bike but he had all the other gear. Took a while to get the electronics going, but it's pretty cool. Set up for six bikes, displays everyone's data on a big screen, data including watts of output which I guess is the significant one. And then if you are riding a course, even adjusts for drafting. All very cool.
Except I suck at biking, legs get wobbly way too soon. So after a while I bailed, feeling both tired and feeble.
A very nice social visit however.
Except I suck at biking, legs get wobbly way too soon. So after a while I bailed, feeling both tired and feeble.
A very nice social visit however.
3 PM
trail running 27:13 2.52 mi (10:48 / mi) +361ft 9:30 / mi
ahr:141 max:155 shoes: mizuno
Just a short run to check out the trails on Greenfield ridge. Nicely packed, the usual bumps and hollows, which were a little hard to see in the flat light, though perfectly fine for running. Probably would have been better with spikes, especially where the trail was canted, but manageable without.
And then checking on things at the office, a couple more weeks before I start getting busy. At least I know what the new rules will be. And I'd guess I'll have a lot of unhappy clients as their taxes have gone up (payroll taxes that is, I don't have any clients whose income tax rates will be going up), all those except the unemployed and the retired.
And at some point, maybe after this year, might be time for me to join the latter. Will see how the season goes. Want to make sure I stop before I start doing dumb things.
And then checking on things at the office, a couple more weeks before I start getting busy. At least I know what the new rules will be. And I'd guess I'll have a lot of unhappy clients as their taxes have gone up (payroll taxes that is, I don't have any clients whose income tax rates will be going up), all those except the unemployed and the retired.
And at some point, maybe after this year, might be time for me to join the latter. Will see how the season goes. Want to make sure I stop before I start doing dumb things.
Wednesday Jan 2, 2013 #
7 AM
track 16:36 2.0 mi (8:18 / mi)
ahr:143 max:153 shoes: mizuno
Smith indoor track, which is now open for the winter as long as you can handle being there between 6 and 8 am. Which is worth it, just for the chance to run in shorts.
Though as I pulled into the parking lot at 7, it looked like maybe it wasn't open, very dim lights on, but the door was unlocked and there were a bunch of kids running very fast, turned out to be about a dozen of them from the Holyoke track team, plus a couple of coaches, one of whom I knew.
Not all that promising a scene, but things improved. First, someone turned the main lights on; then the track team was done just about the time I finished my warm-up, so the only traffic issue was doing my warm-up in lanes 3 and 4.
A couple of miles to loosen up, including a couple of faster 200s.
Though as I pulled into the parking lot at 7, it looked like maybe it wasn't open, very dim lights on, but the door was unlocked and there were a bunch of kids running very fast, turned out to be about a dozen of them from the Holyoke track team, plus a couple of coaches, one of whom I knew.
Not all that promising a scene, but things improved. First, someone turned the main lights on; then the track team was done just about the time I finished my warm-up, so the only traffic issue was doing my warm-up in lanes 3 and 4.
A couple of miles to loosen up, including a couple of faster 200s.
track 11:22 1.5 mi (7:35 / mi)
ahr:152 max:164 weight:142.5lbs shoes: mizuno
Nx400, 200 jog, where I wasn't sure what N would be, nor what the paces would be, just time to start somewhere. N ended up being 4 because after 2 or 3 I decided I needed a pit stop and after 4 seemed like a good time for it. Pce for the faster bits was a little quicker than I expected, pace for the slower bits was a little slower than expected. Would have been hard to do N=8 as I had been thinking about.
1:44.9, 1:18
1:39.2, 1:11
1:38.0, 1:11
1:38.5, 1:08
1:44.9, 1:18
1:39.2, 1:11
1:38.0, 1:11
1:38.5, 1:08
track 7:41 1.0 mi (7:41 / mi)
ahr:154 max:167 shoes: mizuno
And then after a short break it seemed like Nx200, 200 jog was what I felt like doing, with N=4 hopefully, and that is what I did. Goal was to run faster without hurting myself, which I think was accomplished.
46.2, 1:10
45.6, 1:12
44.2, 1:12
43.6, 1:08
By now I had the track completely to myself, 7:55.
46.2, 1:10
45.6, 1:12
44.2, 1:12
43.6, 1:08
By now I had the track completely to myself, 7:55.
track 4:19 0.5 mi (8:38 / mi)
ahr:140 max:146 shoes: mizuno
And 4 more laps easy. And the day's workout done by 8 in the morning. :-)
Tuesday Jan 1, 2013 #
12 PM
trail running 25:34 2.3 mi (11:07 / mi) +486ft 9:16 / mi
ahr:140 max:164 weight:142lbs shoes: mizuno
Trying out the snowmobile trails from the end of Whately Glen Road. Not terrible, not great. Needs a couple of thaw/freeze cycles to really firm up nicely. Certainly too soft to be considered fun, and I didn't seem to have much energy, so didn't feel particularly rewarding. About all you could say was better than nothing.
trail running 19:48 1.66 mi (11:56 / mi) +715ft 8:28 / mi
ahr:135 max:155 shoes: mizuno
And then thought I should see what it was like going up South Sugarloaf, even though I would have to walk a lot, figured alternating a minute running, a minute walking would be a good goal.
And it was actually a little better, packed a little firmer. So managed 2 running and 1 walking all the way up, and still a little in reserve. And felt a good bit better about the day's exercise.
Howling wind up top. Cool, as long as you know you aren't going to be in it too long.
And it was actually a little better, packed a little firmer. So managed 2 running and 1 walking all the way up, and still a little in reserve. And felt a good bit better about the day's exercise.
Howling wind up top. Cool, as long as you know you aren't going to be in it too long.