Training Log Archive: blIn the 30 days ending Apr 30, 2008:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||
| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | |||||||||||||||||||||||||||||||
Wednesday Apr 30, 2008 #
Track 3:49 [3] 0.4 km (9:32 / km)
Track 7:23 [4] 1.6 km (4:37 / km)
Track 7:25 [4] 1.6 km (4:38 / km)
shoes: Brooks Cascadia
noon visit to SPS track, not sure where I was going but gravitated here - XC trail covered w/ water in places. Windy/chilly. Goodwork out (fm this perspective in time) would be 5 metric mi 0720-30 w/ 200 walk between. New trail shoes, bought for WP & rogaine as well as any rocky terrain.
Trail/woods running 33:49 [3] 3.5 mi (9:40 / mi)
appeasement jog w/ Z&M after work in Nottingcook.
Tuesday Apr 29, 2008 #
Trail/woods running 30:00 [3] 3.1 mi (9:41 / mi)
w/ Z&M after work - second raw, rainy, windy day. Brook high, paths soggy, legs tired fm yesterday.
Monday Apr 28, 2008 #
Road running 55:19 [4] 6.9 mi (8:01 / mi) +130m 7:34 / mi
Home fm work, raining, mid-40's. Didn't get to run at lunch. Felt really good - legs never tired, never out of breath, just pounding. PR, not intersted in trying any harder unless in race. At least 2 of the miles seemed same pace as Fri night 5k, eg, 7'/mi.
Ord 8:56
Bow Mob 16:01 - 7:05
Gndvw 21:16 - 5:14
Knox 29:57 - 8:41
Dow 33:59 - 4:03
Rob 41:44 - 7:45
Dean 51:07 - 9:23
BBR 54:30 - 3:23
end 55:19 - :49 55:19
Ord 8:56
Bow Mob 16:01 - 7:05
Gndvw 21:16 - 5:14
Knox 29:57 - 8:41
Dow 33:59 - 4:03
Rob 41:44 - 7:45
Dean 51:07 - 9:23
BBR 54:30 - 3:23
end 55:19 - :49 55:19
Sunday Apr 27, 2008 #
Trail/woods running 1:07:27 [2] 4.0 mi (16:52 / mi)
mix of jog & making map changes - run & stop. Sunday PM - Zoe bugged me all day. This would be nice time for BG - hope May 10 '09 will be before 'leaf-out.' Still a few patches of snow/ice. Wanted a pavement run for honest distance/work but no time.
Saturday Apr 26, 2008 #
Mapping/fieldwork/meet prep 1:15:00 [1]
area around Peasley La - messy, once moderately nice, now new homes. Need to go back a few times. First fldwk this spring.
Trail/woods running 38:07 [3] 3.1 mi (12:18 / mi)
w/ Z&M in Nottingcook, map in hand, making small changes. Cool, nice light on bog, beavers chewing some bigger trees.
Friday Apr 25, 2008 #
Trail/woods running 16:23 [3] 1.1 mi (14:54 / mi)
AM Z&M, chilly but peepers paid no note.
Trail/woods running race 21:37 [5] 3.1 mi (6:58 / mi)
NHTI 5k, 6pm, good temp. Pleased w/ time, felt good-to-go at 1 mi,
not bad at 2; flat with a 'bump' over rt 93 & back. 6:51, 6:59, 6:57, :49. Diane & Brian there, Brian 21:09. Both are running 3 5k's this weekend.
Doug & Mary Gosling as well - considerably closer to Mary this time.
Also, Sarah Rosenbloom there, beat her by 1/2 minute or so. 2nd M60,
how many there...4:)? ...An F13 runner under 21, I think I need to be there, too...
not bad at 2; flat with a 'bump' over rt 93 & back. 6:51, 6:59, 6:57, :49. Diane & Brian there, Brian 21:09. Both are running 3 5k's this weekend.
Doug & Mary Gosling as well - considerably closer to Mary this time.
Also, Sarah Rosenbloom there, beat her by 1/2 minute or so. 2nd M60,
how many there...4:)? ...An F13 runner under 21, I think I need to be there, too...
Thursday Apr 24, 2008 #
Trail/woods running 21:07 [3] 2.0 mi (10:33 / mi)
w/ Z&M before work - a springy 54 deg, just right, beats what'll be at noon.
Trail/woods running 50:32 [3] 4.0 mi (12:38 / mi)
at noon, Diane & I thru woods & on Pleasant to SPS, onto XC course & out by state trooper bldg & back to NHH. Was exceedingly pleasant w/ NW breeze acting like AC on low. 'Tis night before 5k, a still rare experience.
Wednesday Apr 23, 2008 #
Road running 39:40 [3] 4.0 mi (9:55 / mi)
weight:168lbs
pavement pounding w/ Diane at noon - would have preferred away fm hardtop but not enough time - already c/o heat!:) wgt was dressed, weigh less than in many yrs.
Tuesday Apr 22, 2008 #
Trail/woods running 18:23 [3] 2.0 mi (9:11 / mi)
at SPS XC loop w/ Diane at noon, first visit since around 10 Nov when I pulled muscle & was off trng for some 4 wks. Showed her the route, still a bit wet & a few places w/ snow to avoid.
Trail/woods running 14:35 [5] 2.0 mi (7:17 / mi)
Second time, same loop - goal was low 15 but may have come up w/ PR - due to good loosening up as well as wanting to see progress over yrs past. 2:38, 2:15, 3:13, 2:22, 2:26, 1:40: 14:35 - early splits surprised me, esp first. Good start, now I can relax.
Monday Apr 21, 2008 #
Trail/woods running 42:30 [3] 4.0 mi (10:38 / mi)
at noon w/ Diane, a bit warm, felt perfect. Marathon Day in Boston - watched some on TV, incl mens/womens winners finishing. Ran in woods a bit & over to SPS.
Road running 58:21 [3] 6.9 mi (8:27 / mi) +130m 7:59 / mi
Ran home fm work - got up fm chair where I'd been napping, so felt sluggish. Felt hot early, must have been 75 deg. Left foot, 2 mt head, developing callus/corn - need to come up withdifferent support soln
Ord 9:04
Bow Mob 16:16 - 7:11
Gndvw 21:46 - 5:30
Knox 31:00 - 9:12
Dow 35:28 - 4:28
Rob 43:34 - 8:07
Dean 53:48 - 10:14
BBR 57:28 - 3:39
end 58:21 - :53
Ord 9:04
Bow Mob 16:16 - 7:11
Gndvw 21:46 - 5:30
Knox 31:00 - 9:12
Dow 35:28 - 4:28
Rob 43:34 - 8:07
Dean 53:48 - 10:14
BBR 57:28 - 3:39
end 58:21 - :53
Sunday Apr 20, 2008 #
Trail/woods running 35:03 [2] 3.7 mi (9:28 / mi)
in Nottingcook, after return, w/ dogs. Legs eventually felt tired. Nice to see snow so gone that is it not a factor, finally.
Note
Returned from trip: 1696 mi @ say $3.59/gal av. + LWOP time. 8 nights, (only 2 camping): Pound Ridge, Central Valley Best Value, Rowayton, 2 at Sag Hbr B&B, Camp Buckner, Colonial Motel at Letchworth entrance & Seneca Falls motel. Home around 3:30 & glad to be here.
Saturday Apr 19, 2008 #
Orienteering race 32:05 [4] 3.3 km (9:43 / km) +130m 8:07 / km
Middle Distance US champs at Letchworth. Start around 1015 - hot before course finished. Botched 3 & 5, losing around 1' on 3 and maybe 90" on 5 - will have to look at splits. OK otherwise. 2nd to PG (about
29:45) - Tim Parsons was 26+. Needed to be under 30. On 3, came to an intersection as a surprise, on #5, did not follow a good plan, did not know where I was, had to climb 2+ contours to path & then drop bk same height.
29:45) - Tim Parsons was 26+. Needed to be under 30. On 3, came to an intersection as a surprise, on #5, did not follow a good plan, did not know where I was, had to climb 2+ contours to path & then drop bk same height.
Orienteering race 12:27 [5] 2.0 km (6:14 / km)
PM sprint - good run, no mistakes. Hot again. PG 12:20, Glen Tryson 12:28 - have not seen other results. Major issue was distance betw mag north lines - too far apart to be of use which was obnoxious/unfortunate, out of spec I'd guess.
At motel nr Seneca Falls - had hoped to camp, Cayuga Lake SP not open - had looked at commercial campgnd first but opted for nature which was not to be found anyway. Last night ended up at Colonial Motel at Portageville amidst fields - a great surprise. Lots of lovely rural NY vistas.
At motel nr Seneca Falls - had hoped to camp, Cayuga Lake SP not open - had looked at commercial campgnd first but opted for nature which was not to be found anyway. Last night ended up at Colonial Motel at Portageville amidst fields - a great surprise. Lots of lovely rural NY vistas.
Friday Apr 18, 2008 #
Note
Rest day
Left Sag, drove to NYC, by Jamaica Bay/JFK, over Verrazano Narrows br & across Staten I, Outer Bridge, on to 287/Liberty Corner for visit w/ CBE. Lovely blossoms, wheelchair walk, sadness at her aging/apparent ineptitude. Then off to another old friend Harriman. After, drove to Highland Falls w/ determination to camp, if not at HSP, then WP. Not interested in another night at Best Value/CV as in post-BG. Drove thru Round Pond before dinner. Beth suggested Camp Buckner. Drove in around 9pm, not a soul in sight - set up camp at far end. Only moonlight for company, no MP as in years ago. Drove to Central Valley for bkfst & then off toward Scranton/Rt6/Susquehana River, finally up to Corning for a visit at the wonderful glass museum. After on to Portageville to this motel-in-the-country on yet another perfect April day.
Left Sag, drove to NYC, by Jamaica Bay/JFK, over Verrazano Narrows br & across Staten I, Outer Bridge, on to 287/Liberty Corner for visit w/ CBE. Lovely blossoms, wheelchair walk, sadness at her aging/apparent ineptitude. Then off to another old friend Harriman. After, drove to Highland Falls w/ determination to camp, if not at HSP, then WP. Not interested in another night at Best Value/CV as in post-BG. Drove thru Round Pond before dinner. Beth suggested Camp Buckner. Drove in around 9pm, not a soul in sight - set up camp at far end. Only moonlight for company, no MP as in years ago. Drove to Central Valley for bkfst & then off toward Scranton/Rt6/Susquehana River, finally up to Corning for a visit at the wonderful glass museum. After on to Portageville to this motel-in-the-country on yet another perfect April day.
Thursday Apr 17, 2008 #
Orienteering 44:00 [2] 2.0 km (22:00 / km)
PM: up the hill on Arden Valley rd fm Tiorati - parked by water tower - made a short course of 12 controls, more walking & looking & sliding in running shoes on dry leaves. Prob could have spent night there but opted for WP.
Trail/woods running 25:17 [3] 2.7 mi (9:22 / mi)
AM run w/ dogs - coldhands chilly, regretted not having camera as mist was lovely in woods & on open pond/marsh
Wednesday Apr 16, 2008 #
Trail/woods running 45:00 [3] 5.0 mi (9:00 / mi)
along Longbeach (w/ Z&M) & lanes of Sag as well as local park - blue dome. Pale blue water/sky.
Trail/woods running 31:34 [3] 3.3 mi (9:34 / mi)
evening run in nature sanctuary next to town park (Mashashmuet);
just like Cape Cod - woods, terrain, ambiance.
just like Cape Cod - woods, terrain, ambiance.
Tuesday Apr 15, 2008 #
Note
Rest day - drove from Kuhner's to Bridgeport, ferry to Port Jeff, visit w/ Eric Forsyth/FIONA/Week's YY in Patchogue (ride in '37 Bentley), then on to Sag Harbor.
Monday Apr 14, 2008 #
Orienteering 2:18:00 [2] 4.8 km (28:45 / km)
at Harriman w/ Beth - group camp that served as staging area for last spring's Surebridge meet. Mostly walk w/ dogs, used harder parts of map - looks harder looking at map then looking at terrain which is full of definition as well as open. Concern re being locked in - wire was down, hid car, upon return, there were men working in the area so made car visible quickly so as to not get locked in - had thought that there was very little liklihood of seeing anyone at all at the gp camp..
Sunday Apr 13, 2008 #
Event: 30th Annual Billygoat Run
Orienteering race 2:31:00 [4] 15.0 km (10:04 / km) +500m 8:38 / km
30th BG run, Clear lake nr Fahnstock SP. Spent the night camping at Pound Ridge (240 mi to Cross River) w/ Beth & dogs. Decent run w/ energy for most of way. Alot of following, unavoidable perhaps. Covered about 15k, measured length (13.05K, 500m) must include all controls but, of course, one was skipped. Wore running shoes which provided good protection but a bit slippery - there was more rain showering than I cared for. Fell hard once, hit head on rock on ground (a first), jammed thumb. Was with Pavlina B &' shadow' for several controls which was helpful - however, followed into a 2' mistake on way to 14 & then separated in the last 100m fm 19 which cost a minute & loss of contact - could have finished a minute to 90" sooner. Had just made contact w/ Glen T & David Onkst who were just 40 m ahead but capitalized in a contact fashion I did not in the final 2 controls.
Saturday Apr 12, 2008 #
Note
Drive to Ward Pound Ridge Res w/ crew - no run. Warm eve until late when got chilly - left rain cover off tent which allowed cold air to descend. Still, slept well. Were some deer snorting nearby.
Friday Apr 11, 2008 #
Road running 34:24 [3] 4.0 mi (8:36 / mi)
at noon, only April shower for company, good temp , felt more energetic.
Had map of last year's Goat at Thatcher, ran alot of it alone. Stopped 3 times to read something on map.
Had map of last year's Goat at Thatcher, ran alot of it alone. Stopped 3 times to read something on map.
Thursday Apr 10, 2008 #
Road running 40:00 [3] 3.8 mi (10:32 / mi)
lunch run w/ Diane, T & shorts, 65 deg, cut some corners than deciced I wasn't going to run home today - too many miles for legs right now, eg, find some energy in latter half of BG.
Trail/woods running (trail/forest) 20:00 [3] 2.0 mi (10:00 / mi)
w/ Z&M after work, some power line hill running, a bit exertional at times, in shade(!)
Wednesday Apr 9, 2008 #
Road running 47:16 [3] 5.0 mi (9:27 / mi)
after work fm NNH pkng lot, west on Pleasant, Silk Farm, Clinton.
Still tired. Mtg at noon.
Still tired. Mtg at noon.
Tuesday Apr 8, 2008 #
Trail/woods running 40:00 [3] 3.5 mi (11:26 / mi)
about this distance w/ Dave & Diane at SPS, some grass, some road, looking for freedom from macadam. Legs tired from past 2 days (must be the Sun ski w/ Udo).
Monday Apr 7, 2008 #
Road running 41:39 [3] 4.3 mi (9:41 / mi)
at noon with Diane, not alot of energy. She ran half marathon yest.
Blue dome, sl chilly.
Blue dome, sl chilly.
Road running 57:14 [3] 6.9 mi (8:18 / mi) +165m 7:43 / mi
Home fm work, again alot to complain about since whining seems de rigeur...sore feet, massaged rt heel at Bow Mob., removed heel insert. Left forefoot acted up at 4 mi. Sore on left med malleolus hurt every time other foot hit it. Felt like running on rocks - well, 11 mi on pavement. Ran in shorts, missed 4th split. Not bad for energyless.
Ord 8:51
Bow Mob 15:56 - 7:05
Gndvw 21:16 - 5:21
Knox 9:10 est
Dow 4:15
Rob 8:10
Dean 9:51
BBR 3:34
end :54
Ord 8:51
Bow Mob 15:56 - 7:05
Gndvw 21:16 - 5:21
Knox 9:10 est
Dow 4:15
Rob 8:10
Dean 9:51
BBR 3:34
end :54
Sunday Apr 6, 2008 #
Classic skiing 2:20:00 [3] 8.5 mi (16:28 / mi)
at Waterville valley nordic, last day of season w/ Udo Rauter who called last night. Clean snow at upper levels, not bad at lower - had been groomed recently as well. Mixture of skate/classic, kept up w/ Udo for good workout. Overcast, 40 deg. Nice time, end of season, 2 days at Waterville in a week, never would have guessed. Bought new Salomon XC boots, skate/classic, 30% off. Saw a woman in the ski shop that looked very much like the one that passed me in the final 200m yest - indeed she was, Sarah Rosenbloom, W50, preparing for a triathalon & had been nordic skiing in the am.
Saturday Apr 5, 2008 #
Running race race 22:33 [5] 3.1 mi (7:16 / mi)
State Employees 5K road race at SOPS east; made up a NHH team. Temp about 45 deg.
Need to be a minute faster. 6:57, 7:22, 7:25, ;47. First 5k since 5/06.
Saw Doug & Mary Gosling, 21+ & 21:30.
Need to be a minute faster. 6:57, 7:22, 7:25, ;47. First 5k since 5/06.
Saw Doug & Mary Gosling, 21+ & 21:30.
Road running 10:00 [3] 1.2 mi (8:20 / mi)
warmup
Friday Apr 4, 2008 #
Note
no run, raining at noon, 5k tomorrow, rest & rid of foot soreness. Went to Joe King's for a second pr of NB's - had to order.
Thursday Apr 3, 2008 #
Road running 39:27 [3] 4.0 mi (9:52 / mi)
slow noon hr run w/ Diane (David looking less likely w/ Achilles issue), perfect weather!
Road running 58:18 [3] 6.9 mi (8:27 / mi) +165m 7:52 / mi
fm NHH, not up for it...CYC dinner, 20" error at start, too much clothing (tights, wind top, 2 prs keys, cell, beeper); sore forefoot on left, rt heel complaining, not enamoured w/ shoes but splits were better than expected. Picked up maybe 20" running w/ high school girls.
Ord 9:37 short, 20" error
Bow Mob 16:54 - 7:16
Gndvw 22:20 - 5:26
Knox 31:18 - 8:58
Dow 35:39 - 4:20
Rob 43:52 - 8:13
Dean 53:47 - 9:55
BBR 57:21 - 3:34
end 58:18 - :56
Ord 9:37 short, 20" error
Bow Mob 16:54 - 7:16
Gndvw 22:20 - 5:26
Knox 31:18 - 8:58
Dow 35:39 - 4:20
Rob 43:52 - 8:13
Dean 53:47 - 9:55
BBR 57:21 - 3:34
end 58:18 - :56
Wednesday Apr 2, 2008 #
Road running 46:09 [3] 5.3 mi (8:42 / mi)
noon, alone; brisk NW wind, picked up last 1/3rd, 13:10 on Clinton.
16:27 at SPS, 23:40 (7:12) at Silk Farm, 32:58 (9:18) to Clinton, 13:10 to NHH.
16:27 at SPS, 23:40 (7:12) at Silk Farm, 32:58 (9:18) to Clinton, 13:10 to NHH.
Tuesday Apr 1, 2008 #
Note
Went downhill at Waterville Valley, April Fool's $1 for day. Had a half day, was windy/rainy/very warm w/ fog. Later short ski w/ dogs, too tired for any 'real' energy.