Training Archive: PGIn the 7 days ending 2007-11-24:
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| S | M | T | W | H | F | S | |||||||
Saturday Nov 24 | ||
| track tempo 20:54 [4] 4.8 km (4:21 / km) | |
| weight:139lbs shoes: Montrail #2 | ||
| At the track, thought I would try a run at T pace, threshold, chart said to do it at 7:04 per 1600, did 4800 in 20:54, 1600s were 6:59, 7:00, 6:55. A bit of a mental struggle, going a hair too fast, kept telling myself to slow down just a little, but was afraid I would slow down too much, so ended up not slowing down at all. But not too far off. Effort level -- hard work, breathing hard, but not excessively so, in control. Probably just about right.
35F, almost no wind, overcast, perfectly pleasant except for the fact that it was about 4 pm and the sun was already going down. Heading south in a couple of days, was planning on leaving Monday but just found out I have a funeral to go to on Tuesday, an elderly aunt died last week, will be a chance to see relatives I rarely see. Then south, back via Valley Forge on the way home. At least that's the plan right now. | ||
| C • Pretty much a spike, really. 1 | ||
| track 9:56 [3] 2 km (4:58 / km) | |
| shoes: Montrail #2 | ||
| 4 laps warm-up, 1 lap after.
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Friday Nov 23 | ||
| road running 45:34 [3] 5.6 mi (8:07 / mi) | |
| shoes: Montrail #2 | ||
| Was it an intra-breakfast run? Meaning after the first part of breakfast and before the second part. Whatever, when you're at the DeWeese estate, you get the program and the program starts early. I passed on the hour of spinning at 5:30, but got dragged along on the run at 8, with Charlie, Rhonda, and Rhonda's training buddy Kathleen.
Nice relaxed pace until we hit the first hill and the ladies took off. It seems they surge up any and all hills. I got used to it after a while, but at first I thought they would be dropping me as well as Charlie. Felt ok after yesterday. Cold, windy, invigorating. And all done at an early hour! Here is the fine group (PG, Kathleen, Charlie, Rhonda). A careful observer will note that the driveway is severely sloped and I am on the uphill side.... 
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| Note | |
Feeling quite distressed by the soaring G and my lack of zip at Manchester, T Day dinner was slim pickings. You do what you have to do...
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Thursday Nov 22 | ||
| road running race 32:41 [4] 4.75 mi (6:53 / mi) vdot: 47.2 | |
| shoes: Montrail #2 | ||
| Manchester Road Race. Not thrilled but not bad. 514th overall out of maybe 9,000, 4th in 60-69.
Splits: 6:29, 7:44 (uphill), 6:46, 6:43, 4:59. Not thrilled because the last half seemed like very hard work for not good times. You reach the high point at about 2.2 miles and then it is all down/flat. Mile 4 and the last .75 should have been quicker, but it just wasn't there. Time up the hill was ok. So why no better? There's the age issue, can't do anything about that, it will only get worse. And the training issue, but my training hasn't been too bad. And then the G issue, where I clearly am carrying the proverbial extra 5-pound bag of sugar. Need to do something about that. Glad I went though. Saw a bunch of Walkers, plus George clued me in on just where to park and how to get there to avoid closed streets, so I parked within a couple blocks of the start/finish. And getting in the under-35 seeding group was just right, crossed the start line in 7 seconds and right then could start running as fast as I cared to. Lots of people, but not annoyingly so. And a nice rest of the day too -- a tour of Charlie's laurel wrangling feats, a short but ok visit with my mom, and a delicious dinner chez Rhonda. Oh, yeah, one other thing -- the thought popped into my mind somewhere around the 4-mile mark, it occurred to me to wonder how close I might be to sudden death? Was I exerting myself to such an extent (and I was working hard) that I was close to taking a one-way trip over the edge? Or was I in no danger at all? Unresolved, of course -- or maybe I should say, Thank goodness -- and I didn't linger over the thought for long, there were still several more minutes of pain to deal with.... | ||
| Note | |
| Well, the results are out and I'm pretty sure I am now 1-0 lifetime vs. Frank Shorter.... :-)
Also, there was a finisher age 68, ran 37:57, from Colchester, CT, name of Clem McGrath. J-man's dad? | ||
| C • Clem McGrath 1 | ||
| C • Premature death risk? 16 | ||
| road running 10:00 [2] | |
| Warm-up.
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Tuesday Nov 20 | ||
| Note | |
| Whether the inspiration came from JJ's recent victories, or more likely from the ever more common pitter-patter of little feet, or most likely from the appearance of fresh mouse shit on the kitchen counter, it was time to go to battle again, though hopefully not yet time to call in a real professional (Ross).
And it also was time to try out a new tactic -- make the traps as appealing as possible to the mice. First by cleverly adding a hint of blue cheese to the left-over aroma of peanut butter from the last great war (our stock of PB being depleted for the moment). And secondly, and this was pure genius, by figuring out that mice have needs too, not just for food but also for a little culture. And all in a nice social setting. So I looked around and decided that they probably weren't all that interested in sports, or business, or even the news -- what they really cared about was leisure and lifestyle, so I laid out "Leisure & Lifestyle" and put out three traps in a nice social setting, each with the potent mix of stale PB and aged blue cheese, pretty sure that good things were going to happen overnight. And bingo! 
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Monday Nov 19 | ||
| road running 46:54 [3] 5.3 mi (8:51 / mi) | |
| weight:138.5lbs shoes: Montrail #2 | ||
| An early morning, and a rather chilly early morning (25F), run with Dave, up South Sugarloaf and back. Didn't have much zip, but it's done. 9:21 up the hill.
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Sunday Nov 18 | ||
| Event: WCOC Wooster Mtn Meet | ||
| orienteering 1:04:10 [3] 6.3 km (10:11 / km) +210m 8:44 / km | |
| rhr:53 weight:137lbs shoes: integrators 2006 | ||
| WCOC meet on part of a new map that Rick DeWitt is making just south of Danbury, CT. Drove down with Phil, nice trip.
My orienteering was OK except for botching the first one, a little cliff, I just didn't seem to be reading the hillside right. After that no problems finding the controls, but getting there was often rather slow, combination of some rocks and deadfall in places and my old legs. But only a couple of falls and no damage. Map and terrain were real nice, though the contrast between the contours and the printed course was not so much, made it hard at times to pick out the course. What one might consider a flaw in course design, legs 7-8 and 8-9 pretty much going over the same terrain, was in fact a stroke of genius, as the woods NE of 8 were the nicest of the day. If 10 had been right back next to 8 I wouldn't have minded at all. Kilometer time was 10:10. Multiply this by the 42.2 km at Valley Forge and you get 7 hours 9 minutes. The time limit at VF is 7 hours. I need to pick it up. My routes. | ||
| C • Just avoiding the deadfall ... 8 | ||
| trail running 5:00 [2] | |
| shoes: integrators 2006 | ||
| A brief warm-up.
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Red - Splits | ||
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