Training Log Archive: blIn the 7 days ending Jun 20, 2009:
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Saturday Jun 20, 2009 #
Trail/woods running 20:00 [2] 1.0 mi (20:00 / mi)
shoes: Loco training
Harbor Island, Muscongus Bay. Went ashore around 6pm, small island, deserted lobster camp, rough-hewn place, minimal paths. No one in sight. Jogged some on a grassy area as well as the one main path & then halfway around island on the shoreline, decent ankle stability exercise.
Rocky road...
Harbor I anchorage, quartz vein, granite kingdom...
Rocky road...
Harbor I anchorage, quartz vein, granite kingdom...
Friday Jun 19, 2009 #
Track 6:58 [5] 2.0 km (3:29 / km)
Here's my log entry for today....
SPS at noon. Not sure what I was going to do - just did not want cars or
people.... Drizzling, hi60s. Parked on wrong side of campus so had 0.8mi
warmup (& down on XC trails). 400s seemed like the right way to go, legs
flet good. Was mindful of PGs workout & how it helped his 5k time.
So...105" for first, then 94" for second then down to work, so to speak.
1st 41+ (did not take split) 85.46
2nd 40.25 85.41
3rd 40.23 83.08
4th 40.22 83.06
5th (missed split) 82.85 200m walk between
Intriguing similarity of pace. Hold watch in hand so as to not reach
across.
Goal was 85 to under 90, worried that I might not be under 90 in first one
so stepped on it so to speak. When I saw 41+, knew the work was done.
Became pattern for the rest, ie, 40-41 (which did not seem too hard) & then
bring it home. Last 100m a bit of work yet always recovered & ready for
next. Had planned on 4 but the HTFU concept crossed my mind & so did the
5th & was pleased that I did. HTFU score 6.5 maybe even 7 over 10. Maybe
will help with next 5k whenever that is. At least it helps in mental
preparation. Thanks to PG for this one &, George, if you see this, we're
never too old for age-related PRs:). But suppose I couldn't break 90"
today...I'd be even further out on the limb.... I said I would not do 400s, partic under 95" but AP info can be motivating/infectious maybe even dangerous. Occ wonder if its better to function in secret but what fun is that.
SPS at noon. Not sure what I was going to do - just did not want cars or
people.... Drizzling, hi60s. Parked on wrong side of campus so had 0.8mi
warmup (& down on XC trails). 400s seemed like the right way to go, legs
flet good. Was mindful of PGs workout & how it helped his 5k time.
So...105" for first, then 94" for second then down to work, so to speak.
1st 41+ (did not take split) 85.46
2nd 40.25 85.41
3rd 40.23 83.08
4th 40.22 83.06
5th (missed split) 82.85 200m walk between
Intriguing similarity of pace. Hold watch in hand so as to not reach
across.
Goal was 85 to under 90, worried that I might not be under 90 in first one
so stepped on it so to speak. When I saw 41+, knew the work was done.
Became pattern for the rest, ie, 40-41 (which did not seem too hard) & then
bring it home. Last 100m a bit of work yet always recovered & ready for
next. Had planned on 4 but the HTFU concept crossed my mind & so did the
5th & was pleased that I did. HTFU score 6.5 maybe even 7 over 10. Maybe
will help with next 5k whenever that is. At least it helps in mental
preparation. Thanks to PG for this one &, George, if you see this, we're
never too old for age-related PRs:). But suppose I couldn't break 90"
today...I'd be even further out on the limb.... I said I would not do 400s, partic under 95" but AP info can be motivating/infectious maybe even dangerous. Occ wonder if its better to function in secret but what fun is that.
C • Nice 3
Trail/woods running 15:00 [2] 1.6 mi (9:22 / mi)
Over & back, SPS XC
Track 3:19 [4] 0.8 km (4:09 / km)
Warmup, 105", 94".
Thursday Jun 18, 2009 #
Trail/woods running 30:31 [2] 3.1 mi (9:51 / mi)
shoes: Loco training
Drove bk fm Eliot, found 2 cooped-up dogs & went out the door in the rain for a nice loop. Overdressed as I did not wish to be the least chilled & was hot w/in 10'. Beginning another wet period. Slept poorly (on boat) in grassy pkng lot in Eliot. Kids playing b-ball around 10pm, 2 arguing around 0130 & stuffy nose phobia that got me looking for Beth's Afrin at 0223. Could breath again & went bk to possum state until 0530 when I got up to continue readying boat for 0900 launch.
Note
Boat launch period...
29th spring owning this boat, tho not every May/June was a spring. Hectic period; in past I might have stopped running altogether for 2 or so wks.
Once boat gone, life at home simplifies. I spend more hrs in preparation/maintenance than I care to keep track of. After a quarter century of same, I think about it more, esp when season is only 4 mos...reverse the process by 10/25 or so. Last yr, boat arrived in drive 10/29 & I had local meet 11/1. Keep on intending to plan better...bit like the 'plan ahead' on the board in the schoolroom. All in all, still worth it...takes me to nice places to go for a run.
Yesterday am, before departure (I go to work,come home, it's gone)....
'Rhodora' - name of poem by Emerson I came upon when living in Concord, MA...begins: "In May, when sea winds pierced our solitudes, I found the fresh Rhodora in the woods...."
29th spring owning this boat, tho not every May/June was a spring. Hectic period; in past I might have stopped running altogether for 2 or so wks.
Once boat gone, life at home simplifies. I spend more hrs in preparation/maintenance than I care to keep track of. After a quarter century of same, I think about it more, esp when season is only 4 mos...reverse the process by 10/25 or so. Last yr, boat arrived in drive 10/29 & I had local meet 11/1. Keep on intending to plan better...bit like the 'plan ahead' on the board in the schoolroom. All in all, still worth it...takes me to nice places to go for a run.
Yesterday am, before departure (I go to work,come home, it's gone)....
'Rhodora' - name of poem by Emerson I came upon when living in Concord, MA...begins: "In May, when sea winds pierced our solitudes, I found the fresh Rhodora in the woods...."
Wednesday Jun 17, 2009 #
Road running 31:30 [2] 3.3 mi (9:33 / mi)
shoes: Loco training
From Eliot, ME town landing. Boat launch tomorrow; went to spend night, do some work. Still sunny, found a path right off..thru nice patch of woods & onto quiet streets with lots of green...lawns/trees, unlike stark-by-the-sea Rye. End-of-day lack of energy.
Tuesday Jun 16, 2009 #
Trail/woods running 28:59 [4] 4.2 mi (6:54 / mi)
shoes: Loco training
SPS XC, first time in a month maybe. Bright, sunny, dry - plenty of shade,
too. Went w/ Diane but ran on my own. 28:59 for 2 laps...a first. Measured
distance (careful, old estimate) a bit longer than reality it has come to
appear with more scrutiny/pace knowledge etc Have always done one then
rested tho maybe a yr ago, considered running right into second. Today that
became the goal as the first progressed. 14:32 & second 14:27, same amount of effort except a bit faster in last split. Last yr, goal was not be be
above 15:00. Somedays I did 2 with a rest in 14:55 or a bit more but under
15'. Best 2 with rest: 14:32, 14:06. So sort of surprised myself with today but will say more att'n to track, doing recent 10mi RR, reading AP, Cool RUnning
results, assoc'n w/ Diane as link to pure running, drinking less booze:-) -
all contribute. Even toying around with the HTFU letters but know I'm about
5 on a scale of 10, so some to go there if so inclined. Fun to imagine
being tough as tough can be but it's possibly more inherited than
learned...? If I can run 4mi at SPS nonstop, I should be able to endure the
boredom (but honest feedback) of 2 nonstop on the track & become a bit more track savvy.
too. Went w/ Diane but ran on my own. 28:59 for 2 laps...a first. Measured
distance (careful, old estimate) a bit longer than reality it has come to
appear with more scrutiny/pace knowledge etc Have always done one then
rested tho maybe a yr ago, considered running right into second. Today that
became the goal as the first progressed. 14:32 & second 14:27, same amount of effort except a bit faster in last split. Last yr, goal was not be be
above 15:00. Somedays I did 2 with a rest in 14:55 or a bit more but under
15'. Best 2 with rest: 14:32, 14:06. So sort of surprised myself with today but will say more att'n to track, doing recent 10mi RR, reading AP, Cool RUnning
results, assoc'n w/ Diane as link to pure running, drinking less booze:-) -
all contribute. Even toying around with the HTFU letters but know I'm about
5 on a scale of 10, so some to go there if so inclined. Fun to imagine
being tough as tough can be but it's possibly more inherited than
learned...? If I can run 4mi at SPS nonstop, I should be able to endure the
boredom (but honest feedback) of 2 nonstop on the track & become a bit more track savvy.
Monday Jun 15, 2009 #
Road running 43:24 5.44 mi (7:59 / mi)
shoes: Loco training
Luti 5 mi at noon. Sprinkles turned to steady shower which was quite
enjoyable. Decent energy. Would run this RR if in town, not something I was much inclined to do a year ago. Frizzy hair day....
enjoyable. Decent energy. Would run this RR if in town, not something I was much inclined to do a year ago. Frizzy hair day....
Sunday Jun 14, 2009 #
Road running 57:51 [2] 5.79 mi (9:59 / mi)
shoes: New Balance 1011
Mid-pm, tired-again tour-de-jour...have not made this loop much in past few yrs. Used to be bread & butter. More uphill on Woodhill-Hooksett than legs inclined (from 3 to 4.6mi). Cool enough that deer flies not a problem. Very heavy rain last night & this am but dry when I was out.
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