Training Log Archive: GlenTIn the 31 days ending Jan 31, 2009:
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Friday Jan 30, 2009 #
Treadmill intervals 40:03 4.55 mi (8:48 / mi)
shoes: NB878 - #8
Intervals on the treadmill. 4 x 3 min @ 7:03 + 2 min @ 7:03 and 1 min @ 6:40. With 2 min recoveries plus warm up and cool down.
Wednesday Jan 28, 2009 #
Other (Downhill Skiing) 1:00:00 [1]
Skiing at Jiminy Peak in a snowstorm (actually snow, then sleet and then freezing rain - but we had stopped skiing before it changed to rain). Northeast powder! Lots of soft snow.
Tuesday Jan 27, 2009 #
Road Run 39:14 [3] 4.6 mi (8:32 / mi)
shoes: NB878 - #8
Quads were still sore from Sunday but went for a run anyway. South on 66 and back in the cold (21F) and dark.
Sunday Jan 25, 2009 #
Snowshoe race 43:10 [5] 3.61 mi (11:57 / mi) +300m 9:30 / mi
shoes: Dion Snowshoes
Curly's Record Run Snowshoe Race in Pittsfield State Forest. Cold (single digits) but sunny. Trails were mostly well packed either by snowmobiles or previous snowshoe/foot traffic so the running was pretty fast. A few places were loose, frozen granular, particularly on the descent, which made parts of that a bit tricky. Course has one BIG hill (~700 feet up, ~800 feet down) and several small ones. Ran pretty hard for most of the run. The big downhill didn't really afford any rest, just used different muscles. Finished 22 / 86 overall and 6 / 18 in M50-59. And I currently hold the course record for (exactly) 55 year old men!
Saturday Jan 24, 2009 #
Snowshoe 10:00 [3] 0.65 mi (15:23 / mi)
shoes: Dion Snowshoes
A quick spin around the yard to test out new snowshoes before I race in them tomorrow. Temperature has dropped significantly since yesterday (at ~20F but still on the way down).
Strength and Flexibility 10:00 [1]
Friday Jan 23, 2009 #
Road Run 42:00 [3] 5.02 mi (8:22 / mi)
shoes: NB878 - #8
Above freezing for the first time in a couple of weeks so I had to run outside. It was dark and the roads were dry. 66N to beyond the gas plant and back. Temp was about 40F.
Wednesday Jan 21, 2009 #
Treadmill intervals 40:00 4.65 mi (8:36 / mi)
shoes: NB878 - #8
Intervals on the treadmill. 6 x 2:00 at 7:03 pace with 1:30 recovery.
Tuesday Jan 20, 2009 #
Strength and Flexibility 10:00 [1]
Monday Jan 19, 2009 #
Road Run 51:17 [3] 6.1 mi (8:24 / mi)
shoes: NB878 - #8
Had the day off so got to run in daylight. Ran to the Shaker Museum and back (in >28 years of living near it, I've never been inside - just not that interested I guess). A bit warmer than it's been, about 30F with some sun. Legs a little sore from the snowshoe race yesterday but they loosened up after running for a while.
Sunday Jan 18, 2009 #
Snowshoe race 41:08 [4] 3.8 mi (10:49 / mi)
shoes: NB 809
Brave the Blizzard snowshoe race in Guilderland NY, mostly on trails in the Pine Bush Preserve. Advertised as a 4 mile race, announced at 3.9 at the start and Forerunner measured 3.8. A fun race, my first race on snowshoes. Overcast, low 20's with a couple inches of fresh snow over a few more inches of powder from earlier in the week. The start was a giant cloud of powder. Finished 39th overall (out of 173, a huge field for a snowshoe race), 8th out of 24 in M50-59. And to top it all off, there were pancakes after the race!
Saturday Jan 17, 2009 #
Strength and Flexibility 10:00 [1]
Something I need to do more of, so I'll start logging it. Almost too cold to run outside today, and I didn't.
Thursday Jan 15, 2009 #
Treadmill intervals 37:00 4.2 mi (8:49 / mi)
Intervals on the treadmill. 2 x 3min + 3 x 2min with 2min recovery. Faster stuff at 8.5mph/7:03 pace.
Tuesday Jan 13, 2009 #
Treadmill 35:00 3.6 mi (9:43 / mi)
shoes: NB878 - #8
Ugh. Time and distance include some warm up/cool down. About 3 miles was at a pace anywhere between 7:30 and 9:00, depending on my whim. I couldn't get the TV to work (I hope it was the TV's problem and not mine) so it was extra boring.
Sunday Jan 11, 2009 #
Event: WCOC Winter Meeting Sprints
Orienteering race 10:17 [4] *** 1.5 km (6:51 / km)
spiked:14/14c shoes: VJ Falcons 2
Park-O sprint at WCOC event at Stratton Brook. 3 - 5" of fresh snow with some icy/crusty stuff underneath. Sunny and about 30F, so pretty decent winter conditions. Had a fairly clean run with occasional difficulty spotting the streamers (no bags, "touch-and-go" punching).
Orienteering race 21:25 [4] *** 2.3 km (9:19 / km)
spiked:8/10c shoes: VJ Falcons 2
Woods-O sprint at Stratton Brook. OK run except on #6 and #9 when I let myself get distracted by others footprints. Probably lost 30 seconds on 6 and 90 seconds on 9. Another fine course set by George. And thanks to George and Lyn for hosting and feeding us at the WCOC Winter Meeting.
Saturday Jan 10, 2009 #
Road Run 38:58 [3] 4.4 mi (8:51 / mi)
shoes: NB878 - #8
Haven't run all week due to a head cold (and winter) so I figured I'd better get out before I forget how to run. 66N, Pitts, Howes, Albany Tpke, 66S. Cold (20F) but got the run in before it started snowing (again). Paved roads were mostly clear, dirt roads were sand-covered ice.
Sunday Jan 4, 2009 #
Walking 31:30 [1] 2.0 mi (15:45 / mi)
Around Malden Bridge with Janet at her walking pace. Too nice a day not to go out but still a sore from yesterday's outing and have a bit of a cold. About 29F and sunny (although the sun was pretty low in the sky by the time we went out).
Saturday Jan 3, 2009 #
Trail Run 46:39 [3] 3.67 mi (12:43 / mi)
shoes: NB 809
On and off trails at Bird Sanctuary in Old Chatham. 2 - 3" of snow on the ground so wore Yaktrax. Lots of ice storm damage, which caused a lot of "off trails" running to avoid downed trees and branches. Good O-training for running through green stuff. Took a couple of falls and whacked my ribs pretty hard on one of them so they're a bit sore (nothing on the order of what the Walker brothers do, so should be OK in a couple of days). I think I actually landed on my own fist, but it was already on the ground so it didn't give much. Temp was about 30F.
Friday Jan 2, 2009 #
Road Run 43:31 [3] 5.17 mi (8:25 / mi)
shoes: NB878 - #8
66N, Albany Tpke, Howes, Pitts, Drown, Riders Mills, 66S. Cold (~25F) and overcast, but warmer than yesterday. Some slushy and icy spots on the roads. Avoided getting splashed by any passing cars - that would've been unpleasant.