Training Log Archive: PGIn the 31 days ending Mar 31, 2005:
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Thursday Mar 31, 2005 #
trail running 46:01 [3]
weight:139lbs shoes: Air Max Trail
Trails on Greenfield ridge. Now about 99% bare ground, really pleasant, except you have to pay attention to the rocks, especially along the top of the ridge leading to Sachem Head. But the good footing feels some much nicer after a couple of months of slipping and sliding.
Wednesday Mar 30, 2005 #
part trail, part woods 1:02:36 [3]
weight:139lbs shoes: Air Max Trail
With Phil in Montague, maybe 40 minutes woods, 10 minutes rough open, 10 minutes trail. Nice day, nice outing, mellow pace since Phil is ailing. Even remembered to tie my glasses on since these days they tend to go flying at the slightest provocation.
nautilus machines 10:00 [1]
Tuesday Mar 29, 2005 #
trail running 1:00:34 [3]
weight:140lbs shoes: Air Max Trail
A lot more bare ground, although the places covered with ice were slicker than usual. Was planning to do a bit longer, but was short of time (which was my own fault, didn't get out the door quick enough when I had my chance). Getting lots of training in the past 2 months, but not enough longer runs. That may become evident the next two Sundays.
Monday Mar 28, 2005 #
trail running 56:13 [3]
weight:140lbs shoes: Air Max Trail
Trails on Greenfield ridge, usual loop, now probably 70% bare ground. Dismal day, light rain, upper 30s, but got out before the heavy rain started and the run was quite pleasant.
nautilus machines 10:00 [1]
Sunday Mar 27, 2005 #
trail running 32:55 [3]
shoes: Air Max Trail
Up to the power line and back. Not really into it. More snow/ice than in Greenfield.
Saturday Mar 26, 2005 #
orienteering race 24:17 [5] 3.2 km (7:35 / km) +295ft 6:39 / km
weight:141lbs shoes: Integrators
Sprint B at WCOC meet at Hoyt Boy Scout camp. Routes/comments.
orienteering race 17:15 [5] 2.54 km (6:47 / km) +148ft 6:14 / km
shoes: Integrators
Sprint A at WCOC meet at Hoyt Boy Scout camp. Routes/comments.
trail running 15:00 [2]
shoes: Integrators
Warm-up, about 10 minutes before the first sprint and 5 before the second. Not enough, nor vigorously enough.
orienteering 20:30 [3]
shoes: Integrators
Picking up a few controls afterwards -- they were tied on with slip knots so you hardly had to stop. Nice!
Friday Mar 25, 2005 #
trail running 56:34 [3]
weight:140lbs shoes: Air Max Trail
Usual loop on Greenfield ridge, new snow mostly gone, back to about 50% bare ground, 50% rotten ice. Relaxed pace, going sprinting tomorrow!
nautilus machines 10:00 [1]
Thursday Mar 24, 2005 #
trail running 57:40 [3]
weight:141lbs shoes: Air Max Trail
Same as yesterday, only I seem to have been punished for saying that it felt easy running on bare ground, as we had more snow overnight, maybe 2-5 inches, the lesser amount in the hemlocks. But traction was surprisingly good as the heavy wet snow bonded nicely with all the old rotten ice.
Wednesday Mar 23, 2005 #
trail running 56:14 [3]
weight:140lbs shoes: Air Max Trail
Usual loop on Greenfield ridge, taking less time since it's now about 40% bare ground and 60% runnable ice. Can really feel the good traction on the bare ground, which means I need to start getting off trail some.
nautilus machines 10:00 [1]
Tuesday Mar 22, 2005 #
trail running 57:08 [3]
weight:139lbs shoes: Air Max Trail
Usual hiking trails, more bare ground, more ice, not much "snow". On a warm day (about 50 today) the ice softens up and you can get a decent grip on most of it. Real pleasant, ran in shorts, especially nice on the bare ground where you go faster with less effort.
Monday Mar 21, 2005 #
trail running 59:08 [3]
weight:140lbs shoes: Air Max Trail
Foot trails on Greenfield ridge. Some bare ground in a few places, also quite a bit of ice, though mostly ice with a little bit of traction, so not so bad. Tired to start, felt better after a while.
nautilus machines 10:00 [1]
Sunday Mar 20, 2005 #
trail running 1:21:00 [3]
weight:138.5lbs shoes: Air Max Trail
From Dave's (NW of the Norwottuck map, down at the bottom of the ridge), up to the notch via the old missile site, then a loop on the O' map, out on the north side and back on the south. Tired, didn't sleep well last night, but hung in there.
Still a lot of snow, though there are some bare spots on the south side. Need some warm rain in the next 3 weeks. Don't know if we've ever had snow for the Billygoat....
Still a lot of snow, though there are some bare spots on the south side. Need some warm rain in the next 3 weeks. Don't know if we've ever had snow for the Billygoat....
Saturday Mar 19, 2005 #
road running 16:25 [3]
weight:138.5lbs shoes: Air Max Trail
Warm-up.
road running race 41:29 [5] 10.0 km (4:09 / km)
ahr:162 max:175 shoes: Air Max Trail
St. Patrick's 10K race in Holyoke, field of about 2,000. Good hard effort. Goal was to do 42 or better. Legs felt decent, not great, hadn't taken a day off beore the race like I normally do, since O' season is coming and there will be lots of days where the legs are not fresh and you still need to race. Overall very pleased, the winter's training has made a difference.
Split's: 6:33 (flat), 7:07 (up), 7:00 (up), 7:07 (up), 5:56 (seriously down), 6:32 (down, up, down), 1:14 (flat). Best on the course in the past was 38:00 at age 50 (when I won $125 for first in the 50+), have only run it 2 or 3 times. Pretty sure there were at least couple 60+ ahead of me this time.
Split's: 6:33 (flat), 7:07 (up), 7:00 (up), 7:07 (up), 5:56 (seriously down), 6:32 (down, up, down), 1:14 (flat). Best on the course in the past was 38:00 at age 50 (when I won $125 for first in the 50+), have only run it 2 or 3 times. Pretty sure there were at least couple 60+ ahead of me this time.
road running 10:00 [2]
Cool-down.
Friday Mar 18, 2005 #
trail running 1:00:49 [3]
weight:139lbs shoes: Air Max Trail
Trails on Greenfield ridge, more ice and bare ground, back to how things were a month ago before winter part 2 appeared. Mid 40s, won't be long (maybe in Cincinnati?) before it is too hot.
nautilus machines 10:00 [5]
Thursday Mar 17, 2005 #
part trail, part road 58:42 [3]
weight:138.5lbs shoes: Air Max Trail
A strange run. Thought I would explore Satan's Kingdom north of Martinadale Rd in Bernardston since I'd heard there were a bunch of snowmobile trails there. Parked down by Rt. 10, took about 15 minutes to get up to the end of the road, part of it very muddy, then the trail going from there was pretty crappy, and after about 20 minutes I decided I just wasn't into it and I might as well head back. Stop for a bit. Decided I should explore a barely used snowmobile trail. It soon headed up a steep hill, didn't feel like doing that. Backtracked a bit, went off in another direction on another barely used trail. It soon looked to be heading seriously uphill. Didn't feel like doing that. Talked myself into at least going the 100 meters up to where the hill got steep, and lo and behold, there's a main snowmobile trail cutting across.
No idea where it goes, but have to check it out, heading west since it seems more likely I can conjure up a loop that way. It snakes through some dark hemlock forest and the footing is firm and perfect and my mood is just fine. Down across a stream, up a hillside, out into a sloping field and now I'm sinking in 6 inches on every step and my mood is deteriorating. Reach Huckle Hill Road, take a left, cruise down the dirt road for a while, take a left just before the golf course, look to my right and there's another main trail running parallel to the road. Hop on it, very cool again, very good footing, until it comes out in the valley bottom, fully exposed to the sun, and I'm back to sinking in 6 inches. So I get back to the road as soon as I can and finish the run there, almost doing the hour I set out to do.
Some days you just don't have it, but I'm glad I perservered.
No idea where it goes, but have to check it out, heading west since it seems more likely I can conjure up a loop that way. It snakes through some dark hemlock forest and the footing is firm and perfect and my mood is just fine. Down across a stream, up a hillside, out into a sloping field and now I'm sinking in 6 inches on every step and my mood is deteriorating. Reach Huckle Hill Road, take a left, cruise down the dirt road for a while, take a left just before the golf course, look to my right and there's another main trail running parallel to the road. Hop on it, very cool again, very good footing, until it comes out in the valley bottom, fully exposed to the sun, and I'm back to sinking in 6 inches. So I get back to the road as soon as I can and finish the run there, almost doing the hour I set out to do.
Some days you just don't have it, but I'm glad I perservered.
C • 1
Wednesday Mar 16, 2005 #
trail running 1:00:42 [3]
weight:138.5lbs shoes: Air Max Trail
Usual foot trails on Greenfield ridge, included an extra couple of short (100' climb, more or less), steep hills that left me gasping. Another nice day, low 40s, a steady breeze coming back along the top of the ridge that almost felt refreshing (rather than cold).
Tuesday Mar 15, 2005 #
trail running 59:50 [3]
weight:139lbs shoes: Air Max Trail
Foot trails on Greenfield ridge. Nice day, sunny and warm (40), footing varied from pretty good to sloppy/slushy/slippery. No complaints. If the warm weather keeps up I'll be looking for patches of bare ground in a few days, though it may be quite a while before the snow is gone on the north slopes.
nautilus machines 10:00 [1]
Monday Mar 14, 2005 #
trail running 1:10:00 [3]
weight:139lbs shoes: Air Max Trail
Snowmobile trails in north of Rt. 2 in Gill. Good to real good conditions, a little soft/slushy because of the mild weather (sunny, 40 degress). Out and back to Main Road plus regular loop. Felt tired at the start but better after a few minutes and worked most of the hills. A few more days like today will put a dent in the snow, at least on the south slopes.
Sunday Mar 13, 2005 #
road running race 20:11 [5] 5.0 km (4:02 / km)
weight:139lbs shoes: Air Max Trail
5K race in Enfield, CT, not quite flat but no hill more than 20 feet climb. Good effort, happy with time, right about what I was shooting for. Splits -- 6:34, 6:31, 6:34, 32. Haven't raced much in the last few years and I have to relearn what pace/effort I can sustain. With a mile or so to go I was wondering if I was going to fade, then finished with perhaps a little too much left in the tank. Hard to know for sure. And I forgot my heart monitor, so no data other than perceptions.
Nice day, upper 30s, ran in shorts.
Nice day, upper 30s, ran in shorts.
road running 18:22 [3]
shoes: Air Max Trail
Warm-up at a decent pace, timed it about right, finished with about 5 minutes to go to the start.
road running 18:28 [2]
shoes: Air Max Trail
Cool-down, went down by the Conn. River, lots of geese and ducks.
Friday Mar 11, 2005 #
trail running 1:00:36 [3]
weight:139lbs shoes: Air Max Trail
Seems like the usual hour on the trails with another storm starting up. But footing was better than a couple of days ago and the legs felt ok. Only about 10 more days and spring is here.
Wonder how much snow will still be on the ground for the Billygoat....
Wonder how much snow will still be on the ground for the Billygoat....
nautilus machines 10:00 [1]
Thursday Mar 10, 2005 #
road running 47:22 [4] 6.2 mi (7:38 / mi)
weight:139lbs shoes: Air Max Trail
Intervals on Falls Road, 8 x 90 seconds, 45-50 seconds recovery, same as a couple of weeks ago, another cold morning, about 20. Nice place to do them, very gently rolling and no traffic, but I miss getting the precise numbers you get at the track. Left quad still sore from falling a couple of days ago, but it's ok when I'm warmed up.
Wednesday Mar 9, 2005 #
trail running 1:03:40 [3]
weight:139lbs shoes: Air Max Trail
Cold (upper teens) and very windy, but a nice run on the trails nevertheless. Managed to go for an hour with only 5 minutes of that into the wind. Most of the time I was on the lee side of the ridge, calm and beautiful, though I could hear the wind howling up on top. Caught some wind going through one saddle where there was a good bit of drifting, on the way back 30 minutes later my tracks had already vanished.
The running was what is becoming the norm -- a few inches of new snow over an uneven base. Just plain hard work at times.
Treated myself to a hot bowl of soup afterwards. Delicious.
The running was what is becoming the norm -- a few inches of new snow over an uneven base. Just plain hard work at times.
Treated myself to a hot bowl of soup afterwards. Delicious.
Tuesday Mar 8, 2005 #
trail running 1:01:04 [3]
weight:139lbs shoes: Air Max Trail
Trails on Greenfield ridge, start of a snowstorm, an inch or two down so far. Conditions were not too bad, a bit of slop, a bit soft, a bit pretty decent. It seems to be better when we get rain changing to snow, as this storm is, than the opposite.
Took one fall, just a little one, feet out from under me on a sidehill, landed on the outside of my left quad, where there just happened to be a sharp rock sticking up through the snow. Got a good bruise, will probably be sore for a few days and take my mind off any other aches....
Took one fall, just a little one, feet out from under me on a sidehill, landed on the outside of my left quad, where there just happened to be a sharp rock sticking up through the snow. Got a good bruise, will probably be sore for a few days and take my mind off any other aches....
Monday Mar 7, 2005 #
trail running 51:09 [3]
weight:140.5lbs shoes: Air Max Trail
Foot trails on Greenfield ridge. Pretty warm out (upper 40s) so the trails were soft and a bit slippery, and slush in places. Would have been better in the morning when it was cooler. Just another day running in the snow (going to DVOA-land last weekend didn't escape it). I hope Cincinnati in April has bare ground, though if it still has snow, I guess I'll be ready for it!
Legs a little sore, not too bad.
Legs a little sore, not too bad.
nautilus machines 10:00 [1]
Sunday Mar 6, 2005 #
orienteering 23:09 [3] 2.25 km (10:17 / km) +361ft 8:16 / km
ahr:142 max:157 shoes: Integrators
Route choice training at Nolde, first time around. Snow was a lot deeper than yesterday, but ran pretty well and kept effort at a moderate level as planned.
orienteering 22:15 [3] 2.25 km (9:53 / km) +361ft 7:57 / km
ahr:140 max:159 shoes: Integrators
Second time around, different routes, Felt ok again, interesting exercise. Routes/comments later Sunday evening.
trail running 16:48 [5] 3.4 mi (4:56 / mi) +410ft 4:26 / mi
max:172 shoes: Integrators
Time trial up, back down, and then up a little kicker at the end. Snowpacked, a little loose but not bad. Ran a good effort up, but not really killing myself (that's not to say I could have gone much faster, 10 seconds faster would probably have croaked me). Sort of the same back down, holding back just a touch to avoid trashing the hamstrings too much. Hard effort on the last little up, just enough to stay ahead of Hunter.
Overall a really fine weekend. Legs felt pretty good the whole time.
Overall a really fine weekend. Legs felt pretty good the whole time.
trail running 20:00 [2]
shoes: Integrators
Warmed up a few minutes before each effort, cooled down a few minutes after the time trial.
Saturday Mar 5, 2005 #
orienteering race 16:56 [5] 2.88 km (5:53 / km) +69ft 5:40 / km
shoes: Integrators
First of Randy's three sprints at Norristown (PA) State Hospital, part of the Team/DVOA training weekend. Really cool area and courses.
Lucky you could see which way someone ahead of you went for the first 30-40 seconds, because it took about that long to find the start triangle and get tuned into the scale. Good hard effort, things went by very quickly, so always had to concentrate to plan ahead. Missed maybe 5-10 seconds (overran #4, was still looking at my route to 5 and didn't realize I'd run right past the control).
Mix of snow and bare ground. Snow felt just fine since that's what I've been running in for the last month and a half.
Lucky you could see which way someone ahead of you went for the first 30-40 seconds, because it took about that long to find the start triangle and get tuned into the scale. Good hard effort, things went by very quickly, so always had to concentrate to plan ahead. Missed maybe 5-10 seconds (overran #4, was still looking at my route to 5 and didn't realize I'd run right past the control).
Mix of snow and bare ground. Snow felt just fine since that's what I've been running in for the last month and a half.
orienteering race 17:44 [5] 3.12 km (5:41 / km) +128ft 5:21 / km
max:170 shoes: Integrators
Sprint #2. Another good run, missed about 10 seconds (also at #4), but ran well, even up the slope on the long leg at the end.
orienteering race 18:34 [5] 2.75 km (6:45 / km) +108ft 6:22 / km
max:172 shoes: Integrators
Sprint #3. Another really good effort, A really interesting course, lots of choices, lots of traps. I think I had the best routes but of course you're never sure. Routes/comments later Sunday evening.
Goal on sprints was to be within 20% of the best time. Just made it, 19.7% back on the first, 16.8% on the second, 19.8% on the third, all won by our AttackPoint maestro Kenny.
Goal on sprints was to be within 20% of the best time. Just made it, 19.7% back on the first, 16.8% on the second, 19.8% on the third, all won by our AttackPoint maestro Kenny.
trail running 25:00 [3]
shoes: Integrators
5-10 minutes warm-up in the snow before each sprint, to get the heart up to at least the 140s. Should have done a little more, and more vigorously, as the first couple of minutes of each race were hard until I settled into a rhythm.
Thursday Mar 3, 2005 #
trail running 56:05 [3]
weight:139lbs shoes: Air Max Trail
Foot trails on Greenfield ridge. Thought the conditions would be better (i.e. easier running) than they were, but there had been very little traffic in the last couple of days. Still very soft and not much traction. Legs were pretty tired by the end.
Day off tomorrow and then the sprint triple-header on Saturday. Ought to be trashed by the end of that!
Day off tomorrow and then the sprint triple-header on Saturday. Ought to be trashed by the end of that!
Wednesday Mar 2, 2005 #
trail running 59:37 [3]
weight:139lbs shoes: Air Max Trail
Snowmobile trails in Montague, packed, but still really soft, so pretty slow going. Took a while to get motivated. Cold, windy, passed a flock of robins that didn't look like were all that excited about the current conditions either.
C • 2
Tuesday Mar 1, 2005 #
trail running 55:07 [3]
weight:139lbs shoes: Air Max Trail
Foot trails on Greenfield ridge. Had about 6 inches of new snow and still snowing. Heavy going in the hardwood sections. In the hemlocks only a couple of inches made it to the ground, but the rest seemed to be waiting on the low branches to get me. The result was lots of ducking and weaving while slipping and sliding(all good O' training!). Good steady effort, and really beautiful out. Amazing contrast between the trails and the quarter mile on the road at the beginning and end to get to the trail (cars, slop, noise...). Most anyone else here thinks it's nuts to run on the trails in any season, let alone winter. What's really nuts is to run on the main roads, or even more nuts, on a treadmill.
C • 2