Saturday Sep 30 |
 | running race (roads) 1:28:14 [4] 13.1 mi (6:44 / mi) vdot: 52.1 | |
| shoes: Asics 2100 - 2 |
| Applefest Half Marathon. Yummy apple crisp!
Felt very nervous, but well rested. Settled quite quickly, and basically felt very smooth and even throughout, though I couldn't seem to speed up more at the end. Guess that means I paced it right.
Splits: 6:22, 6:53, 6:32, 6:28, 6:49, 6:24, 6:44, 6:51, 6:47, 7:16, 6:58, 6:38, 6:43, :39. Looking at this, the shape is similar to last year, except for miles 10-13. While all the earlier splits are much faster, the last 4 mile are very similar to last year ... of course then I was chasing down 2 women, to get me to 2nd place ... and this year there were no women in sight (2 or 3 minutes ahead), so I guess the inspiration was lacking!
The day was beautiful - temps in the 50s, and I will definitely be back. 3rd place, a PB ... and a huge basket of apples. |
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| C • That's a great result! 5 |
Friday Sep 29 |
| running (treadmill) 26:00 [2] | |
| shoes: Pegasus 3 wide |
| Very easy, just to shake the legs out. All the rest this week is working - my right leg seems okay. |
Wednesday Sep 27 |
| Note | |
| (sick) |
| Nasty head ache, and sore throat. Boy was I not thrilled to hear that strep throat has been going around Bridget's class ... hopefully lots of sleep will get me better by Saturday. |
Tuesday Sep 26 |
| running (treadmill) 26:00 [2] | |
| slept:7.0 shoes: Pegasus 3 wide |
| 5:45am. Watched the end of Groundhog Day - better than the morning news. Felt fine. No tightness. Set the incline at 2% because I listen to my dad :-) |
Monday Sep 25 |
| Core Strength 4:00 [1] | |
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| Straight leg lifts. |
| running intervals (treadmill) 15:00 [4] | |
| shoes: Pegasus 2 |
| 6 x 400m at cruise pace (6:18). Just .1 recovery. Felt very easy! Watching 'Mystery' on TV, and even over-ran a few times as I wasn't paying attention to the distance. |
| running warm up/down (treadmill) 27:00 [3] | |
| shoes: Pegasus 2 |
| 7:45pm. Felt really relaxed and comfortable tonight. Stretched pretty well after. Right knee a bit cranky, and leg a bit tight, but nothing like a few days ago. |
Sunday Sep 24 |
| orienteering 52:00 [3] | |
| slept:8.0 |
| Didn't push hard. Had a couple errors - two due to me, two due to the map (they did have a disclaimer at registration about how the map is basically 20 years old ...)
Had fun though. Leg doesn't hurt orienteering ... or maybe that was the ibuprofen! |
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| C • easing off 2 |
| Core Strength 8:00 [1] | |
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| Abs and leg lifts. |
Saturday Sep 23 |
| Note | |
| (injured) |
| Knee sore (kneecap, the same old injury). All along the outside of my right leg, from ankle to hip, also tight. Can't seem to get it to relax.
This is SOOOOO frustrating. But with the half marathon only one week away, I figure that rest and ibuprofen are the way to go. Then I'll just push through it in the race and see how it goes.
I am getting more and more sure that I am going to end up with orthotics. But don't have the time or means to deal with it at the moment. Too much life, not enough left for running! |
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| C • LIfe... 3 |
| Core Strength 5:00 [1] | |
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| Straight leg lifts, and writing the alphabet with my foot. The legs don't seem too weak, so this may not be the problem, but it can't hurt. |
Friday Sep 22 |
| running tempo (treadmill) 42:00 [4] | |
| shoes: Pegasus 3 wide |
| A bit over 6 miles - hills felt hard, the rest felt pretty comfortable.
Still lots of problems with the right leg. Started hurting down by the ankle, then later the knee and quad went. It did ease off some part way through (I slowed down, it eased off, I sped up and it stayed tolerable). Wish it would just go away. |
| running warm up/down (treadmill) 18:00 [3] | |
| shoes: Pegasus 3 wide |
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Thursday Sep 21 |
| running (trails and roads) 27:00 [3] | |
| shoes: Trail Pegasus 2 |
| 8:30am, beautiful morning. I love fall. Wish I had more time before work!
Right leg got sore and tight from knee down to the ankle. I'm pretty sure this is going to end with orthotics! |
Wednesday Sep 20 |
| Note | |
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| No time today, arg. And it was a nice day! |
Tuesday Sep 19 |
| running intervals (track) 40:00 [5] | |
| max:180 shoes: Asics 2100 - 2 |
| 2 x 1200 4:41, 4:45 In lane 4 so subtract about 10-12 seconds.
6 x 200 39, 39, 40 39, 40, 40. Tried to slow down, but it didn't work! Walk/jogged diagonally across the field to recover.
2 x 1200 4:40, 4:40. Lane 4 again. First 800 of each slower, then kicked the last lap. |
| running warm up/down (grass and track) 28:00 [2] | |
| shoes: Asics 2100 - 2 |
| With Andy. 10:30am. Felt uninspired, but not bad once I got going. Right leg very tight on the first 2 x 1200s - then it loosened up. Certainly got myself breathing hard today! |
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| C • morning workouts 2 |
Sunday Sep 17 |
| running long (roads and trails) 2:25:00 [3] | |
| shoes: Trail Pegasus 2 |
| Ran to and from the Fells alone, and around the Fells with Ian. Thought I would have a lift home, and felt like I'd need it at about 90 min., but then at about 100 min. I started feeling stronger - so I decided to run home. Felt tired, but still strong on the hills. Guess I still have more endurance than I realized.
Right knee sore afterwards (outside), and partly during. It seemed to come and go. |
Saturday Sep 16 |
| orienteering 48:00 [3] ** | |
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| Great Brook Farm - a beautiful day, though too hot for running. Still, it was fun.
Didn't push the pace, and felt ridiculously hesitant and lacking in flow ... but I didn't actually make any mistakes, and my route choices, though made slowly, were good. Right leg tightened up on long trail runs, but was fine in the woods.
Also did part of the white, until Bridget got stung on the eyebrow and we had to go in search of ice! |
Thursday Sep 14 |
| running tempo (treadmill) 22:00 [4] | |
| shoes: Pegasus 2 |
| 6:39 pace. Felt pretty comfortable, but right leg was tight - shin, knee, quad and hamstring. Yuck. Later, when stretching, I took a good look at my legs, and the right one is way out of alignment! I seem to be bow legged on the right side only. I really don't remember this from before, so I am pretty sure that it is related to all the troubles I've been having on the right side. Tomorrow I'll make an appointment with my Dr and try to find a good sports therapist in the area to sort it out! I don't want to do any damage - but I also don't want to stop running right now, as it is going pretty well! |
| running warm up/down (treadmill) 24:00 [3] | |
| shoes: Pegasus 2 |
| 8pm. I knew it would wake me up again, and of course it did. Watched a great program on PBS about 'great adventure lodges' - definitely my kind of travel program. |
Tuesday Sep 12 |
| running hills (roads) 23:00 [4] | |
| shoes: Asics 2100 |
| Felt stressed before, and not good during. But I did it. Held back on the third hill for most of it, then just pushed hard at the end. Times (I think) 7:48, 7:56, 8:12. |
| running warm up/down (roads) 42:00 [2] | |
| shoes: Asics 2100 |
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Sunday Sep 10 |
| running warm up/down (trails) 20:00 [2] | |
| shoes: Inov8 |
| After the orienteering, very nice to be running so smoothly the day after a race. |
| orienteering 1:18:00 [2] *** | |
| shoes: Inov8 |
| Red at Pawtuckaway. Treated it like a training run, didn't push hard, but tried to be accurate. Actually only one place off route (and I was aiming off anyway, just not that much ...). Then one whoops when I was the wrong side of the boulder (a large one) and didn't see it ... so went down about 75m, then back up, and of course there it was. One more where I stood still thinking that everything looked right ... and it was hiding behind a tree.
Overall not at all bad for the first orienteering in ages! |
Saturday Sep 9 |
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| Event: UNO Camping Weekend
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| running race (roads) 31:49 [5] 8 km (3:59 / km) vdot: 51.6 | |
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| Felt like I was going as fast as I could, but I think in retrospect that I had a fair bit more in me. Not sure that it would have made a huge difference in the time, but maybe 15-30 seconds easily.
It was the first race in ages, and I think I need to do a few more - as Peter said - to remember how much I can hurt and still keep pushing.
Still, 5th overall in a reasonable field ... not too shabby. |
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| C • nice race! 5 |
| running warm up/down (roads) 20:00 [2] | |
| shoes: Asics 2100 |
| Felt a little sluggish on the warm up, but not bad. Stretched well, and had massaged the quad a bit yesterday. It seemed to help. Also Ibuprofen just before the start ... |
Thursday Sep 7 |
| running warm up/down (treadmill) 20:00 [2] | |
| shoes: Pegasus 2 |
| All the schools are back in session, so I can't just choose a track at any time of day any more (flying lacrosse balls and things ...). So I did the treadmill and watched (so inspiring) Antiques Roadshow. At least 1pm is a nice time of day to run.
Knee (right) continues to be annoyed with me. I really need to get some new shoes - 2 of the 3 pairs I use are very old. |
| running intervals (treadmill) 20:00 [5] | |
| shoes: Pegasus 2 |
| 400,800,400,400,800,400m. Recovery was supposed to be 100m or 200m, but due to the amount of time it takes the treadmill to decelerate, I went for a nice even .1 mile and .15 mile recovery.
Did it all at 6 min mile pace. Guess I probably could do a 5km happily at this pace now. It didn't seem too hard, and the workout seemed oh-so-short.
5 mile race Saturday, so tomorrow off. Lots of fast people did this race (Manchester Union Leader 8km), last year, so there will be plenty of people to pull me along! I hope I remember how much road races hurt! It has been a while.
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Wednesday Sep 6 |
| running (trails and roads) 35:00 [2] | |
| slept:5.5 shoes: Asics 2100 |
| Easy recovery run. Focused on not pushing! |
Tuesday Sep 5 |
| running warm up/down (treadmill) 25:00 [3] | |
| shoes: Pegasus 2 |
| 8:30pm. Such an odd time of day to be running for me! Felt good with much less warm up than normal, but did 2 miles anyway ... |
| running intervals (treadmill) 35:00 [4] | |
| max:172 shoes: Pegasus 2 |
| 4 x 1200m (200m), 6 x 200m (100m). Pretty rough on the 100m recoveries, as it takes so long for the treadmill to decelerate.
Felt fine tonight. 1200s seemed easy. 200s seemed very easy. Did the 1200s at 6:18/mile pace and the 200s at 45 (x 3), 44, 43, 42. Could have gone faster, but with a race on Saturday I thought it made sense not to push.
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Sunday Sep 3 |
| running long (trails) 2:15:00 [3] | |
| shoes: Trail Pegasus 2 |
| With Andy, up Red Tail, then over toward Middle Mtn and down to the power line. Luna bar got me through. Felt awful at the start, then okay, then sore knees ... and okay at the end.
It truly is fantastic running up here! |
Saturday Sep 2 |
| running (trails and roads) 49:00 [3] | |
| shoes: Trail Pegasus 2 |
| With Andy. Felt slow, but then fine on the 6 x 100m strides at the end. Outside of right knee sore, hip only a bit.
I think the time was 49, but I'll check and change it later if I'm wrong ... |