Training Log Archive: PGIn the 30 days ending Apr 30, 2005:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| |||||||||||||||||||||||||||||||||||||||||
| 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 | Th | Fr | Sa | |||||||||||||||||||||||||||||||||||||
Saturday Apr 30, 2005 #
Event: West Point
orienteering 1:19:21 [3] 7.7 km (10:18 / km) +1198ft 8:20 / km
shoes: Integrators
Day 1 at West Point. Felt like I was running ok, not real strong but better than recent years at West Point. Routes/comments.
orienteering 30:00 [2]
shoes: Integrators
Setting out flags and e-punch boxes for the sprint. Not running hard, but feeling pressed fo rtime and worked up a good sweat. Wet, and getting wetter.
orienteering 20:00 [2]
shoes: Integrators
Picking up the controls/stands/e-punch boxes. Used the car a bit more so got it all done in about 40 minutes. Felt real nice to finally get a shower and dry clothes, and then we had a nice dinner with Charlie, JJ, and George and Lynn.
Friday Apr 29, 2005 #
trail running 30:47 [3]
shoes: Air Max Trail
A short out-and-back along Pocumtuck Ridge from the south end.
Thursday Apr 28, 2005 #
track 18:11 [5] 4.6 km (3:57 / km)
max:166 shoes: Air Max Trail
At the Eaglebrook track with Barry Auskern and his group, maybe a dozen in all. The faster ones were supposed to do 4 x 1200 with a 2 minute rest, the slower 4 x 1000, same rest, so we would start each one together. I was too slow for one, too fast for the other. Did 1000 the first time (3:59), too much rest, then 1200 the next three times (4:47, 4:45, 4:40), maybe 1:45 rest, still more than I'm used to. Under control, felt good, not pushing quite as hard as I do when I'm by myself.
Article in the Springfield paper.
Article in the Springfield paper.
C • PR 1
track 28:20 [3]
shoes: Air Max Trail
Warm-up, not quite enough but I was late, and cool-down, which included several strides.
Wednesday Apr 27, 2005 #
trail running 1:02:23 [3]
shoes: Air Max Trail
The hour loop in Greenfield, not pushing the pace (as is evident by the time). Rain, had too much on and was uncomfortably warm, though I suppose that's one way to get ready for warm weather to come.
nautilus machines 10:00 [1]
Tuesday Apr 26, 2005 #
trail running race 20:52 [5] 5.0 km (4:10 / km)
ahr:166 max:176 weight:139lbs shoes: Air Max Trail
Northampton 5K XC race. Better than I expected, the legs seemed to have some zip. Best I did last year was 21:00.
trail running 28:45 [3]
shoes: Air Max Trail
Warm-up, cool-down. Did a decent warm-up, got the heart up in the 150s.
On the cool-down I was surprised when I heard a bike coming up behind me and just before I was passed the rider said, very politely and respectfully, "Coming up on your left, sir." I hadn't realized the high esteem in which commissioners are held among the general public.
On the cool-down I was surprised when I heard a bike coming up behind me and just before I was passed the rider said, very politely and respectfully, "Coming up on your left, sir." I hadn't realized the high esteem in which commissioners are held among the general public.
Monday Apr 25, 2005 #
trail running 1:14:38 [3]
weight:140lbs shoes: Air Max Trail
On Mt. Toby, over to the gate and back. Relaxed pace, on purpose actually, though I was a little tired and not especially motivated anyway. So it was just as good I wasn't trying to do more. Main problem was getting out the door. Intended to run mid-morning, finally got going about 5 pm.
Sunday Apr 24, 2005 #
road running race 33:50 [5] 5.0 mi (6:46 / mi)
weight:140.5lbs shoes: Air Max Trail
Rafters 5 Mile race in Amherst. Right about what I figured I was capable of, so neither particularly thrilled or disappointed. Splits: 6:40 (flat, up), 13:47 (flat, up), 7:01 (up, down), 6:22 (up, down sharply). Mile 2 didn't seem to be marked.
I need to figure out my schedule for the next few months, an appropriate mix of O' and trail/road races. The latter have a bit of appeal this year as it's the first year in the 60+ age group and there are a couple of course records I might go after. Got to stay healthy though....
I need to figure out my schedule for the next few months, an appropriate mix of O' and trail/road races. The latter have a bit of appeal this year as it's the first year in the 60+ age group and there are a couple of course records I might go after. Got to stay healthy though....
road running 28:42 [3]
shoes: Air Max Trail
15 minutes warm-up and nearly that after.
Friday Apr 22, 2005 #
trail running 59:41 [3]
weight:141lbs shoes: Air Max Trail
In Greenfield, my summertime "hour loop" (the wintertime hour loop only takes 52 minutes or so with no snow). Nice pace, not hard and not just dogging it. Good crisp morning.
nautilus machines 10:00 [1]
biking 52:29 [3] 15.3 mi (3:26 / mi)
Leverett loop, decent effort. Late afternoon, very windy, figured I'd better get a ride in today as a storm is coming, supposed to be wet for a few days and I'm not keen on riding when it's wet.
Thursday Apr 21, 2005 #
trail running 1:05:24 [4]
shoes: Air Max Trail
Robert Frost loop on Mt. Toby. Good hard effort, as good a time on one of my standard loops as I've done in a few years. A perfect day (60, low himidity) and a dry course too.
Felt a bit wasted afterwards, had to rally myself to get through a two and a half hour board meeting of a non-profit I'm treasurer of, mostly spent working up a negiotiating strategy for buying a building that we're currently using to provide temporary residences for homeless teens. The owner wants to sell by June 30, but we can't afford it without some combination of price concessions, below-market financing, and an escrow account from the owner to cover structural problems we've identified. It will be interesting to see where we end up.
Felt a bit wasted afterwards, had to rally myself to get through a two and a half hour board meeting of a non-profit I'm treasurer of, mostly spent working up a negiotiating strategy for buying a building that we're currently using to provide temporary residences for homeless teens. The owner wants to sell by June 30, but we can't afford it without some combination of price concessions, below-market financing, and an escrow account from the owner to cover structural problems we've identified. It will be interesting to see where we end up.
Wednesday Apr 20, 2005 #
track 14:34 [5] 3.4 km (4:17 / km)
shoes: Air Max Trail
A set of Bricker intervals at the track -- 6 x 400 with 200 jog between, pace between 87 and 90. Warm even at mid-morning, about 80. ("Bricker" intervals are when you do about 2/3 of what you set out to do, which in this case was 8 x 400.)
C • 5
track 25:42 [2]
shoes: Air Max Trail
Before and after.
Tuesday Apr 19, 2005 #
mapping 1:55:00 [1]
shoes: Air Max Trail
A day trip to West Point to field-check the sprint course (Saturday afternoon at the A meet a week and a half from now). Ended up doing a bunch of map corrections and making some changes in the course -- now if you end up in the briers it's your own damn fault. Map won't be perfect, but it should be sufficient.
Very warm. On snake alert, but saw none. Did flush a woodcock which took off about 10 feet from me.
Thought about running the course but was hot and hungry and figured if I left right away I could beat the worst of the traffic in Danbury/Waterbury/Hartford (which I did).
Very warm. On snake alert, but saw none. Did flush a woodcock which took off about 10 feet from me.
Thought about running the course but was hot and hungry and figured if I left right away I could beat the worst of the traffic in Danbury/Waterbury/Hartford (which I did).
C • 9
biking 35:26 [3] 10.5 mi (3:22 / mi)
Got out the bike when I got home for the first ride of the year, up along the river and back through Montague. Modest effort, felt ok.
Monday Apr 18, 2005 #
nautilus machines 10:00 [1]
trail running 30:47 [2]
shoes: Air Max Trail
Not particularly motivated, so I just planned 30 minutes, which was sufficiently short so that getting out the door was possible. Didn't feel too bad, thought about staying out longer, but had to leave a little time to pull out the golf clubs and chase the little white ball for a few holes. Neither effort was marked by much distinction. though were rather pleasant on a sunny late afternoon.
Sunday Apr 17, 2005 #
orienteering 1:05:14 [3] 6.7 km (9:44 / km) +1148ft 7:43 / km
weight:138lbs shoes: Integrators
Interesting day. Went orienteering at Macedonia SP in Kent, CT only because Gail felt like going. I was feeling pretty beat up from the trail race yesterday. But when I started to run after climbing the long hill up to and out of 3, I felt rather spry. Not fast, but just jogging along at a modest pace seemed comfortable, much to my surprise. So I ran much more than I expected. Walked up the steeper places of course The only place I felt I could have / should have run was from 10 to 11, but I wimped out and walked a lot of it.
And my orienteering was right on, no mistakes. Routes/comments.
And my orienteering was right on, no mistakes. Routes/comments.
Saturday Apr 16, 2005 #
trail running race 2:35:54 [4] 16.0 mi (9:45 / mi) +3281ft 8:10 / mi
ahr:155 max:168 weight:139lbs shoes: Air Max Trail
New Year's Day (yesterday being April 15), so I decided to do the Northern Nipmuck Trail Race, hiking trail out and back, mostly decent footing with a few rocky places, no huge hills but lots of ups and downs. Suprised that my time wasn't worse (ended up 8 seconds slower than last year, a couple of minutes faster than in 2001) as I didn't feel like I had good legs. Probably due to having old friend Dave Raczkowski out in front of me most of the way. He was stronger and would pull away on the ups. I would close it back up on the downs, especially the rocky ones. Course ends with a 3/4 mile down, so I was just trying to keep him in sight until then, which undoubtedly made me go a little faster than I would have otherwise. Ended up getting him at the end, despite one stupid spill, as the thought of no more uphills seem to give me some good zip.
Perfect day, about 60, dry trail.
Perfect day, about 60, dry trail.
Thursday Apr 14, 2005 #
trail running 58:46 [3]
weight:139.5lbs shoes: Air Max Trail
Same as a couple of days ago, but less effort and a little quicker. Wish it was always like that.
Wednesday Apr 13, 2005 #
trail running 18:05 [3]
weight:140lbs shoes: Air Max Trail
Warm-up exploring a few new spots NE of the track.
track 23:43 [5] 5.6 km (4:14 / km)
shoes: Air Max Trail
3 x 1600 with a 400 jog in between. 6:35 for the first, 6:28 for the second, working a little harder, and 6:21 for the third, working hard.
The usual feelings at the track -- a bit of dread/anxiety beforehand and a sense of accomplishment afterwards. Need to get into a regular schedule of such workouts (whether on the track or elsewhere) to get the old legs turning over a little faster.
The usual feelings at the track -- a bit of dread/anxiety beforehand and a sense of accomplishment afterwards. Need to get into a regular schedule of such workouts (whether on the track or elsewhere) to get the old legs turning over a little faster.
trail running 9:33 [2]
shoes: Air Max Trail
Afterwards
Tuesday Apr 12, 2005 #
trail running 59:36 [3]
weight:140lbs shoes: Air Max Trail
Nice day on the trails, good steady pace, quads a bit sore but gave them a good workout.
Monday Apr 11, 2005 #
trail running 30:15 [3]
shoes: Air Max Trail
Just planned 30 minutes since I was feeling a bit battered from yesterday. Actually felt not so bad, except for a moment of foolishness when I was admiring the view instead of watching the rocks on the trail and ended up hitting the ground pretty hard. No serious damage, just a couple more cuts to add to the collection. Legs felt better than anticipated, maybe because it was 20 degrees cooler.
nautilus machines 10:00 [1]
Sunday Apr 10, 2005 #
Event: Billygoat Run
orienteering 2:25:07 [3]
weight:140lbs shoes: Integrators
Billygoat at Mt. Norwottuck. Tough course on a warm (hot? 74 degrees driving home at 4:30) day. Felt tired, as I imagine most everyone else did, but hung in there at the end and finished ahead of a few folks that normally beat me these days. So reasonably satisfying, despite some shaky orienteering at times. Probably lost 4-5 minutes in all, on the routes to 10 and 15.
Skipped #2. Had been planning to skip 9, but didn't turn off the trail on the way to 2 where I meant to, and it just seemed simpler to go right to 3. Plus I got to see the fast guys around 4 and 5.
I'll add routes to my web page in a while, but that means going upstairs to my computer. Using Gail's now, let's me see how Tiger is doing....
Skipped #2. Had been planning to skip 9, but didn't turn off the trail on the way to 2 where I meant to, and it just seemed simpler to go right to 3. Plus I got to see the fast guys around 4 and 5.
I'll add routes to my web page in a while, but that means going upstairs to my computer. Using Gail's now, let's me see how Tiger is doing....
Thursday Apr 7, 2005 #
trail running 1:08:13 [3]
weight:139lbs shoes: Air Max Trail
A nice excursion on trails a little further north of where I usually run. Will probably take it easy the next couple of days in anticipation of the Billygoat, though that will be a death march no matter what I do. The slower you get, the longer you're out, the worse it is. The guys that do it in 90 minutes have it easy.
C • 1
Wednesday Apr 6, 2005 #
trail running 57:57 [3]
weight:140lbs shoes: Air Max Trail
Trails on Greenfield ridge. Included 5 times up a reasonably steep hill (about 1:35 to 1:40 each time), which was what I planned. Sure glad I hadn't planned more as I wouldn't have made it.
Back at the office I looked up the topo map on Topozone to see what the vertical was on the hill I'd done, and that reminded me of a source of irritation -- the newer version of the local topos, metric, 1:25,000, 5 meters -- are much worse than the old ones. I don't know why, but the contours are much more generalized. It's not that the old ones were perfect, but they sure were a lot better. You can use the old ones for some decent orienteering. The new ones are almost useless.
Back at the office I looked up the topo map on Topozone to see what the vertical was on the hill I'd done, and that reminded me of a source of irritation -- the newer version of the local topos, metric, 1:25,000, 5 meters -- are much worse than the old ones. I don't know why, but the contours are much more generalized. It's not that the old ones were perfect, but they sure were a lot better. You can use the old ones for some decent orienteering. The new ones are almost useless.
nautilus machines 10:00 [1]
Tuesday Apr 5, 2005 #
trail running 52:47 [3]
weight:141lbs shoes: Air Max Trail
Usual loop on Greenfield ridge. Was thinking about something different/longer since it was such a nice day, but I was a little pressed for time so that didn't happen. And then I was thinking that last weekend showed I needed to go off-trail more, and up and down more hills, and I thought about that some but it didn't happen either. But I did run the section from the river up to the north end of the ridge (about 20 minutes) at a good hard pace (level 4), so that was at least something. Perhaps there will be more resolve tomorrow....
Monday Apr 4, 2005 #
trail running 48:33 [3]
weight:140lbs shoes: Air Max Trail
Usual trails, just a couple small patches of ice left.
More thoughts about last weekend. Lots of little scratches and especially a couple of sore eyes made me feel rather battered, but in fact I'm not really sore in the usual places (back, arms, shoulders) that would be feeling it given the number of falls. Nautilus must be doing some good.
On the other hand, running on nice trails sure doesn't prepare you for running through the underbrush.
More thoughts about last weekend. Lots of little scratches and especially a couple of sore eyes made me feel rather battered, but in fact I'm not really sore in the usual places (back, arms, shoulders) that would be feeling it given the number of falls. Nautilus must be doing some good.
On the other hand, running on nice trails sure doesn't prepare you for running through the underbrush.
Sunday Apr 3, 2005 #
orienteering race 1:10:06 [4] 8.1 km (8:39 / km)
ahr:152 max:172 shoes: Integrators
Last day at the Pig, classic. Red course. Again very frustrating. Just couldn't move well, combination of bad traction, hills, and underbrush in places. Got a branch in the other eye a little past halfway, took a little bit to be sure the contact was gone and not just hiding up in a corner. Fortunately I had my rogaine glasses with me in the back pocket of my shorts. Although the optics are a little different and take some getting used to, still a vast improvement over no distance vision at all. Feeling my age again, and finding myself thinking, how bad would I feel if I wasn't in good shape?
A fine weekend for the Trials, and good progress on Team stuff, but my own orienteering left a lot to be desired.
Routes, comments to follow.
A fine weekend for the Trials, and good progress on Team stuff, but my own orienteering left a lot to be desired.
Routes, comments to follow.
part trail, part road 15:00 [3]
shoes: Integrators
Warm-up
Saturday Apr 2, 2005 #
orienteering race 40:12 [4] 4.4 km (9:08 / km)
shoes: Integrators
Red course (also women's Trials course) at the Pig. Very frustrating day, both physically and technically. Couldn't get moving or keep moving, it seemed. Must have fallen 20 times. Plus got a solid jolt to the inside corner of my left eye socket, just missed the eyeball but still left it sore and red. Definitely feeling my age.
part trail, part road 17:00 [3]
shoes: Integrators
Warm-up, out to the start and a bit more.
Friday Apr 1, 2005 #
orienteering race 19:48 [5] 2.6 km (7:37 / km)
shoes: Integrators
Flying Pig Sprint. Legs felt good, ran hard, but it took a few minutes before the brain turned on and by then I'd already blown off a minute.
trail running 5:00 [3]
shoes: Integrators
Warm-up, not enough.