Sunday Oct 30 |
 | running long (trails) 1:42:00 [2] | |
| shoes: Trail Pegasus 2 |
| With Ian, Wendy and Andy. And it was sunny, and it was beautiful. And my big toe and bunion protested a bit by the end in the new shoes that are supposed to be for the marathon. Why? They are exactly the same as the last pair, which are fine. Grrr. Hopefully I'll sort it out ... though I don't have another long run to test them. More arch support?
Anyway, perhaps a touch faster than normal - blame the boys - but the girls went further and the boys dropped off after 70 something minutes (the slackers). |
Thursday Oct 27 |
| running (trails and roads) 45:00 [2] | |
| slept:7.0 shoes: Trail Pegasus 2 |
| Around Habitat with Andy. 10am. Knees sore, time for Ibuprofen. Otherwise good. Finally sunny!!! |
Wednesday Oct 26 |
| running warm up/down (roads) 20:00 [2] | |
| slept:8.0 shoes: Asics 2100 |
| Gray to Lockwood and Mass Ave. Feeling much better. |
| running hills (roads) 23:00 [3] | |
| shoes: Asics 2100 |
| 6 x about 2 minutes. Fairly steep hills - Mt Vernon, Walnut, Menotomy and 3 x School. School is definitely the most steady - brutal at the end. Didn't push super hard, but it still felt like a workout. |
Tuesday Oct 25 |
| running (treadmill) 23:00 [1] | |
| shoes: Pegasus 2 |
| Okay, I was not imagining it. 11am, couldn't even manage 8 minute miles. Gave myself 20 minutes to warm up, and then tried a hill. I felt so light-headed that I stopped. Better to get well than to run myself into the ground. |
Monday Oct 24 |
| Note | |
| slept:6.0 (rest day) |
| Too much to do. Feeling run down, sore throat, but I'm not sure that I'm not imagining it ...
Tapering now, so I figure health is the most important ... and more sleep. |
Sunday Oct 23 |
| Note | |
| (rest day) |
| Watched the others run the half-marathon in North Conway. They all had great runs. But I was too cold, wet and sore to do a 5 miler on my own afterward. Did go and buy some new trail shoes though. Exactly the same as the old ones, minus the mud and smell ... |
Saturday Oct 22 |
| running long (trails) 3:01:00 [2] | |
| shoes: trail pegasus |
| Along the power line in North Conway, then along the river. Andy ran the first mile and a bit with me, Dad the middle 4. A great run, with a lot of puddle dodging. The last 20 miler. Sore after though! |
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| C • 1 |
Friday Oct 21 |
| running (trails and roads) 1:28:00 [2] | |
| shoes: trail pegasus |
| With Wendy. Along the lakes, some in the Fells, some through Medford. Nice run, nice chat :-) Felt good today (10:30 am had something to do with it!) |
Thursday Oct 20 |
| running warm up/down (roads and trails) 19:00 [2] | |
| slept:7.0 shoes: trail pegasus |
| 10:30am. Beautiful day. |
| running tempo (trails) 20:00 [3] | |
| |
| Laps of Menotomy. Got gradually faster. Right quad tight, then it spread to the hamstring ... need to stretch more! |
| running (roads) 43:00 [1] | |
| slept:8.0 |
| 5:30am. With David and Debby. Nice cool morning with a beautiful, bright moon! |
Tuesday Oct 18 |
| running warm up/down (treadmill) 18:00 [2] | |
| slept:8.0 shoes: Pegasus 2 |
| Then I stretched before the intervals. |
| running intervals (treadmill) 42:00 [4] | |
| shoes: Pegasus 2 |
| 8 x 1/2 mile with 1/4 mile rest. Negative splits starting easily at 3:19 and getting a little faster each time down to 2:54. Felt okay, not totally smooth, but not tired. No lactic acid ... probably should have done some of them faster! |
| running warm up/down (treadmill) 12:00 [1] | |
| shoes: Pegasus 2 |
| Warm down. All done by 11am. Now off to work. |
Sunday Oct 16 |
| orienteering race 1:20:00 [2] | |
| |
| Including the warm up ... A little tired today, but the navigation was 1000x better. |
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|
Red Day 2 - Splits |
Saturday Oct 15 |
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| Event: Boulder Dash
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| orienteering race 1:41:00 [2] | |
| slept:7.0 |
| Definitely not focused for a while. Just don't orienteer enough these days! I think I was running at marathon race pace for much of it, which is too slow for orienteering when on trails, and too fast when in technical terrain ... so was generally wrong all the time!
But I FELT okay. Until about 2/3rds of the way through when I was ready for lunch! |
Friday Oct 14 |
| running (treadmill) 38:00 [2] 5.0 mi (7:36 / mi) | |
| shoes: Pegasus 2 |
| Feeling okay, at about 4:30pm. What a novel time to run! Amazing how much faster I can get up to speed at this time of day! |
Thursday Oct 13 |
| running (treadmill) 33:00 [2] | |
| slept:6.5 shoes: Pegasus 2 |
| Lousy night of sleep, due to Bridget at first, and then me laying there thinking about work. Blah.
Got on the treadmill at last today. Not a lot of time, but I wanted to take it easy anyway. Took a while to warm up, then felt pretty good (got up to 6:30 pace). Increased slowly through the run (more of it was at 8 min pace).
Hopefully back on track now ... |
Wednesday Oct 12 |
| Note | |
| (rest day) |
| Recovering from a light 'thing' which Bridget got more seriously. It is hard to run when you have a 28 lb weight clinging to you all day. Still, this is supposed to be an easy week ... |
Tuesday Oct 11 |
| Core Strength 8:00 [1] | |
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| Abs, back and arms. And the next day my back is the most sore it has been in ages. Guess I overdid it.
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Monday Oct 10 |
| Note | |
| slept:8.0 (rest day) |
| I think I am going to have a rest day, though I might get on the treadmill tonight if I feel inspired. 8 hours sleep seemed more helpful than 5 miles easy at 5:30 am ... |
Sunday Oct 9 |
| running long (trails and roads) 2:56:00 [2] | |
| shoes: trail pegasus |
| 6:45am (to start anyway). Had to run before Ethan's birthday, so I figured I'd make Wendy get up early too. Not as easy as 2 weeks ago, but I think the pace was pretty reasonable. I'm sure it was over 20 miles ... Right quad a little niggly, but stretched it after 40 minutes, and then it was fine until very near the end (on the roads). Right big toe was fine (trail shoes with arch support Spencos). Ankle is fine with no brace.
50 degrees, some rain and wind ... it is finally fall. |
Saturday Oct 8 |
| running warm up/down (roads and trails) 26:00 [1] | |
| slept:6.5 shoes: trail pegasus |
| Was going to do 20 today, but the offer of company tomorrow was better. So I did the tempo run today instead. Right quad tight, affecting that whole leg - but it did loosen up some again during the tempo run. |
| running tempo (trails) 25:00 [3] | |
| shoes: trail pegasus |
| Built up to pace reasonably quickly. Laps of Habitat were 4:56, 4:44, 4:33, 4:31. Judging from my lap of the track at the end, I think I hit about 6:25/6:20 pace for the last half. Not bad. |
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| C • 2 |
Friday Oct 7 |
| running (roads) 1:27:00 [2] | |
| shoes: Asics 2100 |
| Early early. Very dark. Right quad annoying in parts, but seemed to loosen up later. Feeling lots of little niggles - but only 5 weeks to go now (and 2 of them are tapering ...)
Weather forecast for tomorrow looks grim for my long run. Ah well. |
| Core Strength 3:00 [1] | |
| |
| Mostly abs. |
Wednesday Oct 5 |
| running (roads) 42:00 [1] | |
| slept:7.0 shoes: Asics 2100 |
| Tired this morning. Good thing I had company. Looking forward to a rest day tomorrow.
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Tuesday Oct 4 |
| running warm up/down (grass) 27:00 [1] | |
| slept:8.0 shoes: Pegasus 2 |
| Around Clay Pit Pond twice before and twice after. |
| running intervals (track) 39:00 [4] | |
| shoes: Pegasus 2 |
| 7 x 800m, with 400m recovery. Felt a bit weary in the legs, but not awful. Actually I think the recovery between the later intervals was shorter than the previous session, so not all bad. 3:17, 3:16, 3:14, 3:12, 3:08, 3:08, 3:04 - all in lane 4. So not quite as fast as last time, but close. Not bad for 3 days after a race. |
Monday Oct 3 |
| running (roads) 42:00 [1] | |
| slept:8.0 shoes: Asics 2100 |
| Still sore legs, but feeling more lively ... |
| Core Strength 8:00 [1] | |
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| Abs, back and arms. |
Sunday Oct 2 |
| running (roads) 41:00 [1] | |
| shoes: Asics 2100 |
| With David (and Lucy in the jogger!) at 7:30am. Felt sore, sore, sore. But at least I did it, and hopefully I'll feel better later for it. Toe okay, with Spencos with arch supports (and took out the normal insoles). |
| Core Strength 3:00 [1] | |
| |
| Abs only. |
Saturday Oct 1 |
| running warm up/down (roads and grass) 10:00 [1] | |
| shoes: Pegasus 2 |
| With Wendy and Ian. Stretched a reasonable amount too. Before the race definitely felt psyched, but wasn't sure how the body would do ... |
| running race (roads) 1:31:15 [3] 13.1 mi (6:58 / mi) vdot: 50.1 | |
| shoes: Pegasus 2 |
| Applefest Half Marathon. A very nice race - 1500 runners, water every 2 miles, undulating course. Easy to spot the hills by my splits: 6:55, 7:22, 6:42, 6:50, 7:26, 7:05, 7:08, 7:03, 6:41, 7:14, 7:02, 6:29, 6:32, :39. Could have picked up a little on the slowest miles ... but I certainly didn't have much at the end. The first place woman was just a bit too far in front of me to catch, and I didn't know she was even that close until about mile 12. Not enough time! Ah well
The post race food was pretty impressive. And I won a large, yummy, apple pie (as did Wendy and Ian for the relay). Definitely a race to do again.
The one damper was that my right big toe caused me a lot of pain on the course, from about mile 7 to the end. Thoughts of stress fractures and such-like made me really nervous, but the pain would go sometimes (which I don't think a stress fracture would). I think it is a nerve thing, caused by the bunion. Have to fiddle with arch supports and insoles to make sure it doesn't happen again in the marathon. |
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| C • Great Race! 1 |