Training Archive: PGIn the 7 days ending 2007-01-20:
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| S | M | T | W | H | F | S | ||||||||
Saturday Jan 20 | ||
| road running race 21:17 [4]3.1 mi (6:51 / mi) vdot: 46.2 | |
| weight:136lbs shoes: Pegasus 08/06 | ||
| 5K at Forest Park in Springfield, upper 20s, very windy, but bare pavement. A little beeter than 4 weeks ago (21:23) and 2 weeks ago (21:33). Strange, felt I was moving better all along but time for the first couple miles was the same as the last couple times, but then faster at the end. A least a little progress. | ||
| road running 31:00 [3] | |
| shoes: Pegasus 08/06 | ||
| Warm-up by myself, and then afterwards with George and Lyn, trying to keep up to them.... | ||
Friday Jan 19 | ||
| trail running 40:38 [3] | |
| rhr:50 weight:137lbs shoes: Pegasus 08/06 | ||
| Late afternoon at Five Ponds in Litchfield after a quite productive visit to take care of some matters at Mom's (lawyer, bank, Social Security office, dentist).
Down to Beaver Pond and back, 20:34 out, 20:03 back, legs felt heavy to start but better after a while. Rewarded myself for getting out with a little ice cream on the way home.... :-) | ||
Thursday Jan 18 | ||
| trail running 1:26:56 [3] | |
| rhr:49 weight:137.5lbs shoes: Pegasus 08/06 | ||
| On the south side Mt. Norwottuck, same bike trails as last Friday with Phil. The plan was to go to the end of technical stuff (i.e. continually up and down, though never too much at a time), 48 minutes last time, and then come back the same way instead of the shorter way we had done. So a little over 90 minutes.
But as I got out about 35-40 minutes my willpower started to wane and I decided to take the easy way back, even though I was chugging along pretty good. Got to the turn-around in about 44:30, that was nice, stopped for a moment, looked at my watch again, and said to myself, should be a couple of minutes faster going back because it's a net downhill, just do it. And I did, about 42:30, just as expected, legs felt pretty decent the whole time, longest run since the Highlander. Still can't run fast until I can get the hamstrings to loosen up, but maybe the last month of training is starting to kick in a little. Can always hope. Upper 20s, quite pleasant out and a really nice route. Only problem is that any snow will kill it as it would be very hard to follow in the places through the hemlocks. | ||
Wednesday Jan 17 | ||
| trail running 1:09:14 [3] | |
| rhr:49 weight:137.5lbs shoes: Pegasus 08/06 | ||
| Up to the power line, over towards the gate, the bridle path loop and back. Hamstrings were sore but quads not bad, all things considered it wasn't awful, which puts it well above average for recent outings!
15 degrees and breezy, had full winter gear on, 3 shirts and 2 pair of O' pants, the outer pair being ones made by Compass Point which were always too warm for me, except for conditions like today. Legs felt just right! And a slightly warmer pair of gloves combined with pulling the sleeves of my outermost shirt down over my hands -- every once in a while there is an advantage to having short limbs -- kept my fingers comfortable. Ice flows in a few places, easy to avoid if you can see them, but will make it tricky if we get some snow tomorrow night that will cover them up. | ||
Tuesday Jan 16 | ||
| trail running 55:14 [3] | |
| weight:137lbs shoes: Pegasus 08/06 | ||
| "13 hills" loop in Greenfield, still no snow or ice, though it was colder today, 30 and a stiff wind. Hands got quite cold, need to wear some warmer gloves, maybe my circulation out there is getting worse?
But the rare day when the legs felt a touch of life. Not zippy, mind you, but not dead/painful. Picked up the pace a little the last 10 minutes, not a Surge, didn't want to be really dumb after all, maybe just a small augmentation. As is usual with an augmentation, makes you feel a little more macho -- see, I'm doing something!! -- even if it doesn't really do any good. I had during the run the chance to check in briefly with two of Greenfield's Finest (i.e policemen), who, as part of their job of protecting the local citizens from all things evil, were out looking for some wild coyotes, which had supposed been bothering the local population and their dogs. Had I seen any? Nope... and if I do, do I call you? Sure. And you're the Greenfield Police? (might have been the environmental police) Yup. Ok. And by then I was well past them. But I wondered, what were they going to do if they saw a coyote? Catch it? Hard to imagine. Issue a citation? Maybe. Shoot it? Well, that seemed possible, and when I though about that a bit it occured to me that I've never been thratened by coyotes, nor had them jump all over me, whereas with dogs.... So who knows. But I had the distinct and rather unsettling feeling that the two cops were not AOWN. | ||
| C • Augmentation 4 | ||
Monday Jan 15 | ||
| trail running 21:07 [3] | |
| rhr:50 weight:138lbs shoes: Pegasus 08/06 | ||
| Rain all day, about 34 degrees, finally got out the door. Up to the power line. Figured I'd do a little more but not sure what, had been thinking about hiking the steep trail right up to the top (from aid station 1/5 to 3, not so silly to think I can run any of it these days), but just before I got to the PL the landscape changed -- it was obviously a little colder because all the trees were iced up. Well, I thought, that makes the decision easy, only a fool would go up, I'll go out the Sugar trail (the race course) for a bit and then head back down.
And then, of course, I thought, hmm, just get to see what it looks like higher up, so up I headed, walking at the first steeper part.... | ||
| hike 12:14 [3] | |
| shoes: Pegasus 08/06 | ||
| Hike up through the muck on the ground (it hadn't iced up at all), and the bent-over icy branches, the ice getting thicker. Missed the right turn at about 1000' and went a little bit on an old trail, realized what I'd done, stopped, started to go back to continue climbing when I heard a loud crack and large enough branch to do some damage came crashing down about 50 yards up the slope.
I decided I'd gone far enough! | ||
| trail running 22:03 [2] | |
| shoes: Pegasus 08/06 | ||
| So I came back down at a very modest pace.
A decent outing, very much AOWN. | ||
Sunday Jan 14 | ||
| road running 46:07 [3]5.7 mi (8:06 / mi) | |
| weight:139lbs shoes: Pegasus 08/06 | ||
| Another bad day. SMAC run from South Deerfield, ended up running not far and not fast and not on any new roads and not with any energy or enthusiasm. Other than that I felt great!
Route. | ||
| C • Interesting to see that South ... 21 | ||
