Year ending LSD - Sun. Dec 31

Still a bit sore from yesterday, but went out in the afternoon solo to put some miles on. Headed down the rail trail as far as North Washington and then ducked under the railway bridge and took the Jabish Canal path off to the right. Haven't run that before: it goes downhill some (would be a good tough run going the other way), and eventually comes out, five miles from home, on 21. Followed this back up north as far as Springfield, on to which I turned right and then home through the schools and the State School. Stopped the clock at about 9 miles, though I'd had thought of aiming for 11-13 when I started; too tired in the end. Still not unsatisfying:

Time: 1:07:01
Speed: 8.1 mph
Distance: 9.01 miles

Comments: a long and busy year, with new PBs in all three distances. Definitely time to hope I can find a running schedule that lets me put more miles in, and then think about a 16~20+ mile race in 2007. . .

Happy New Year to all runners in training (even if like me the training is just training for life)! May 2007 be full of good times!!

Snowstorm 10K (new PB) - Sat. Dec. 30

Off for the last Snowstorm of the year, hoping maybe to see Mark there (nope), and planning to have a crack at 40:00. Well, so I thought; in retrospect I was being unrealistic, as I misremembered my best time. But anyhoo. It was a pleasant if chilly morning, dry on the ground while threatening snow. Arrived in time to do a few circuits of the pond as warm up, then back to the boat skate house to find still a ton of people lining up to sign in. Turned out there were 108 people running! Amazing, and perhaps the good weather had something to do with it. Took off at a steady pace, trying not to hurry the uphill, and then followed the lead string (though Carlos was already out of sight, doing a real solo push, perhaps challenged by the guest runner who came in at #2). I figured there were about 10 all told, with no one behind me very close. After a couple of miles Joe, who'd been sort of shepherding a string of 4-5 runners, dropped back to look for more worthy causes or something -- said hi in passing. I was on time for a while, but miles 3-4 seemed very rough, and indeed I'd slowed down. Just no enough strength at that point to keep the average up. Still, it was going okay, and I kept trying to catch the two or three ahead. Then as we looped round for the last 2 miles I felt my right shoelace loosen and then come undone. Urg. Couldn't really try running like that, so I stopped (cursing, alas) and did it up. Meanwhile the runner behind me approached and passed. Got about a hundred yards ahead before I was charging off again. But I think she was getting into her stride. I made up some ground, but then she held off and I just couldn't close any more, except for the very last few hundred yards. Joe had yelled out not to slow down as we turned round the pond for the last straight, and I managed to push a bit, but I had no sprint. Here's what their clock said:

Time: 40:37
Speed: 9.15 mph
Distance: 6.2 miles*

Comments: *Joe says the circuit is actually a bit long, maybe closer to 6.3. Could be so. Still, a good run to close the competitive year out with -- I'm happy and I still see windows of opportunity to get stronger. Next year.

Weekday morning 5 miles - Thu, Dec 28

Not early morning, of course, but the best I could manage for right now. Given the ice and frost I'm glad I wasn't out too early: this way at least the sun was doing its best to keep me from freezing. I wanted a hilly trial run and I got one. It's amazing how big a gap there is between running the course in your head (last night) and doing the real dong -- romp up this hill, charge along the flat, I think, and then gasp and stagger when virtual becomes actual. But I hope I'm smiting the cold and the winter funk that seems to have a grip on me (malgre the fact that there IS no winter this year, it seems). Entered the trails directly, over the stream, then round the loop and down the hill to the rail trail, along to Bay, and up to 9 via Allen; back down past Tilton's to the trail entrance and charge/stagger up the hillside, then follow the trail out on to Allen and cross over to 202, then home around the Neverclose shop, stopping the clock at just over five and a half. Thus:

Time: 45:08
Speed: 7.72
Distance: 5.81

Comments: feeling out of practice in the immediate sense, but -- in this third year of running now -- much more aware of how things are working for me, more experienced; like I know what I'm doing a bit. The feedback from the digivice and the races has really helped, though I think I'd be a lot further along if I trained with any regularity. I just can't do the early morning thing unless there's someone else involved, it seems. Maybe I should try asking around and see if anyone's interested . . .

Xmas day outings - Mon. Dec 25

For Xmas this year we got the young lad a pair of training pants like mine, and thoughtful in-laws (F.'s sister being also a runner) got me a bright orange top by UnderArmor (collared fleece shirt, very light).

So yesterday in a quiet moment in the afternoon before our festive meal (we ate French style, only a day late), R and I headed out for the one mile lap of the Woods. He had been out playing already (to say nothing of being up all hours for midnight Mass and then opening his stocking at six), and was a bit sore, but after a pause midway he rallied and wanted to sprint at the end. Another mile just under 9 minutes. Then I headed off for an Enfield/Quabbin run in two legs (there and back again), taking a camera for a few pics at the turnaround at the lake.

The run out there was fair, though I was really only thinking to get some distance on, not pace at all: 3.41 miles at 8.1 mph. But putting the starter mile, the run out, and the run home all together, here's the total:

Time: 57:53
Speed: 7.76 mph
Distance: 7.49 miles

Comment: still working on getting the dregs of this cold out of my system; it was mild enough not to irritate tender sinuses, though I ran in a hat and trackpants. Generally a positive result, though I'm wondering about the 10K on Saturday...

Snowstorm 5 K -- Sat. Dec 23 (back post)

Running in company, such a treat. Feeling pretty awful, having had some sort of digestive disorder since the JStuff dinner on Thursday evening. Hopefully it's just the tail end (in a literal sort of way) of this cold working through my system. It was raining and chilly too, but with promise of Ivan being there and the prospect of Mark, I headed down to Forest Park for the day's run (fortunately only a 5K). Got to the Skate House at 9:30 or so, and Ivan appeared shortly after. I said I was planning to run with him and not try bolting off; asked his PB, which was 20:50. Figured we could have a go at that, even though both not feeling too bright. BIG turnout (100+) and so we had a bit of a shaky start; it took Ivan a while find pace, but then we were good to go and I kept an eye on the digivice (he'd only brought a watch/timer). There were so many good runners it was a bit distracting, trying not to get pulled on or frustrated at being passed, but we held steady and I signalled the last stretch--he took off and I more or less followed. He got a new PB (just) and I hit 20:50 dead on, by the official timer. Here's what I got (and yes, I did remember to hit stop on crossing the line, just for a change):

Time: 20:49
Speed: 9.2 mph
Distance: 3.21 miles

Comment: Happy enough with this, given how unsure I was about how my digestion would hold up. Faded at the end, but it was a step on the way back to running after the cold. Worth noting also the 14 year old female runner ahead of the two of us -- very cool, excellent kick:
27 -Chelsea Bishop 14 /1 F0-19 = 20:46.0 6:41/M
28 -Ivan Grail 28 /5 M20-29 = 20:47.0 6:41/M
29 -Steve Forrest 42 /7 M40-49 = 20:50.0 6:42/M

Campus laps -- Wed. Dec 20

Chilly night (maybe not quite freezing, but the breeze was cold), and after two final exams and lots of other work (with short nights beforehand) I was not really feeling like going out. I really wanted to drink coffee and eat lots. Buuut then again. . . I guess that's why I brought my kit in with me, so I couldn't wimp out. Headed off along Haggis and then turned right and did a good first lap, but a bit cold, so on the second lap I ducked into campus instead of staying on the perimeter. Then headed down to the parking lot and finished up at my car. Sort of a 7k, I guess, right between a 5 and 10.

Time: 31:36
Speed: 8.4
Distance: 4.45 miles

Comments: three good starting miles (6:56 ish) and then a slower one as I got a stitch (inevitably). Probably that'll do me in terms of prep for Saturday's 5K. Nice thing will be running in company, as Ivan will be there and maybe even Mark too. I'll just stick with him/them, and not aim to break my PB or anything. Forecast is rain, which is too bad, but still.

Recovering run -- Sat. Dec 16

Started with a warm-up lap around the development in the company of young R, who was keen to try a mile in his newer, much better shoes. He was great, and we did the mile (with hills!) in just under nine minutes--most promising! He didn't even seem tired, and had his signature sprint ready at the end. More training for him in future, for sure. . . Then I took off onto a modified Enfield run, going along 9 to Allen, up and over then up the other side along to Enfield, then down to 9 and back home directly. Short on energy, but as R said, once you get into it you kind of forget that you're running.

Reminds me of Tintin (The Land of Black Gold) section when Thomson & Thompson are in a jeep driving across the desert, when they get overtaken by Tintin et al. driving much faster. Thom[p]son thinks they must not be moving, so gets up and steps out of the jeep, and is left in the dust as it drives on. I sometimes think in the early stages of a long run, "Hm what shall I do, maybe make a coffee, read a book" -- then I sort of come to and remember I'm out running. . . Of course, this has happened less as I've started working on pace training. More a factor in lazy summer runs or winter snowbound plods.

Anyhoo, here's how the run finished up:

Time: 50:13
Speed: 7.8 mph
Distance: 6.5 miles

Comment: for a reentry run, fair enough. But it's amazing how quickly you can lose touch. Hopefully I'll be back into some sort of sense of things by the next snowstorm run. . .

frustrations

Blogger going google really stinks, but I just haven't got time to figure out how to shift this blog to a less commercially imperialist/globalizing space. Grr. Why does everybody want to rule the world?

Mood not helped by having been knocked off running stride: on Dec. 7th (Thu.) woke up with a really sore throat and sinus cold, felt awful. Stayed in bed all day, and then started back to work on Friday, but Sunday was out for the count again. Couldn't run for the whole week, at least until the sinus cleared up a bit; finally tried an easy run on Sat. 16th (next entry), but so busy with work that I can't even get a daylight run in. Ah well. Tonight, at least a little. . .

Mountain run-a-hike - Sun. Dec. 3

Met with Mark at the Notch, supposedly at 4 but he was a bit late coming from MW, so when we set off at 4:15 p.m. the day was fast ending. As long as we've got light on the worst of the trail, I thought -- and so up Mt Norwottuck by the M&M trail we went. The air was a bit chill and we were both snuffling a bit as we gasped our way up the several hundred feet climb in less than a mile. Paused at the top then down the precipitous other side past the Horse Caves, bearing left when we intersected the skirting track so we came back around to the bottom of the M&M eventually. It did get a bit dark, but the moon was rising faster than the setting sun, and the trail was wide enought just to plunge on ahead. Gorgeous, dreamlike feeling fo running on and the leafy trail unfurling ahead of you among the trees . . .

Time: 43:46
Speed: 4.3 mph
Distance: 3.15 miles

Comment: it felt so good to be bounding up hills again, after too many rather flat runs. Or maybe it's the hills combined with the scrambling unpredictability of trail running. Anyhoo, sore but satisfied and ready for another week of officing.

1st Snowstorm Run! Sat. Dec. 2

Asakiyume drove us down for this first of the Forest Park runs, and there was a solid turnout considering how early in the "winter" season it is. There was just nice time to stretch and jog a little bit, then we were lining up--chilly wind, bright sunshine, mild-ish: I went with hat and gloves, shorts and my fleece over a sleeveless T. A few people said they were planning to turtle (including my sorta rival Doug G.), but I was still surprised to find only a handful ahead of me on the uphill. Pace was so slow I went off anyway, and so there were only two ahead of me for a bit. At mile one, orange-shirted older guy closed up and overtook. We tussled a bit, with me keeping the lead but not getting away. Then Joe, all in black, came through at about three miles, and he pulled right away, and orange went with him. I kept them in sights and waited for the next wave. It never came, and while I tried pretty hard, I couldn't make up any time. Anywhere I went for it, so did orange man. Alas. I thought maybe I could get to sub-41 or even close to 40 mins, but no joy. Still, the pace was pretty good, and there'll be more pushers and pullers next time, I think. Here's how it ended up:

Time: 41:14
Speed: 9.2 mph
Distance: 6:34 miles (per my digivice: officially a 10K/6.2 miles)

Comment: it was great to have asakiyume's company at the start and finish, and to get 5th place was pretty neat. Maybe in January I'll get a bit more training in and try for that sub-41 again. This time I'll just be thankful for getting a 6:00 on Mile 2 and 6:07 on Mile 6. Yosh!

Midweek 5K - Wed. Nov. 29

Thinking a bit ahead to the Saturday "Snowstorm" run I wanted to get at least a loosening up run in during an *impossible* week at work, so after teaching till 9 and somehow taking an hour to get home--and then dithering backwards and forwards on whether to go out or give in to sleepiness, finally stepped out at about half past ten, gulping in the moist mild air and enjoying the cloudy night light as I headed down to Hamilton for my local basic 5K. Uneventful, and barely a push at the end, but still stopped the clock at the big store and then jogged the rest of the way.

Time: 23:02
Speed: 8.4 mph
Distance: 3.23 miles

Comment: wish I could do this every night or so. Ah well, it was nice for a change.

Ten Mile Turkey Run - Sun. Nov. 26

Early start on my own to get to this one, all the way off inside 495. When I dreamed up this series of runs back in August, I think, I was guessing Marlboro was somewhere near Worcester. Oops. I left at about 6:50 a.m. after a shower and drinking gypsy cold cure - took the Pike and had a pretty decent drive, Google Maps printout in hand. It was a bit tricky once I got off 495 into the town, but only had to make one u-turn, and then there I was, at some country club/park, at about 8:20. A few other runners and a sponsor's tent (SmartWater, by Glaceau) - Ivan showed up very soon after, with Chris too. We did a mile or so warming up, and then it was time to go. Start was set for 9, but after instructions, etc. it was 9:10. The website and other runners were saying how tough and uphilly the course was, but this turned out to be bogus. Ivan and I both planned to run it safe; I was worried about my head cold (weather was very nice in fact, quite pleasant out of the wind, so I carried hat and gloves after the first mile or two). But the race started downhill, and I followed the leaders, not too fast; they left the pack early and I followed, in 5th place, just waiting for the big hill. But it didn't come, and I lost sight of the leaders after a few miles. Ran solo, I think, from about mile 2.5 to 7. No push or pull is a bit hard, but the digivice helped. Needed to pee after about 6 miles, which stopped me from getting water in last stretch. Bad planning, not helped by the fact that the start was quite a long way from the loos. Well, it wasn't a big factor. At just past mile 7 the hill started and two of the 4-5 strong high school team came up and by, very methodically. I attacked back briefly, but they were in good synch and a bit too strong. Kept them in sight up the hill, the one long serious hill (not so steep, in fact) and then they pulled away a bit in the last mile. They were less than a minute ahead at the end though. So I came in 7th, thus:

Time: 1:06:32
Speed: 9 mph
Distance: 10 miles (by track; 9.85 by digivice)

Comment: Lovely course for next year, now we know how it looks and works. Ivan, continuing his string of bad luck, got lost after about 5 miles, and added nearly three miles; he was not alone, but was following two other runners, and so they all have an asterisk next to their names on the CoolRunning results. I wasn't out of breath and wanted to warm down, so I ran back to hook up with Ivan -- backtracked over 1.5 miles, and then did the final stretch again in his wake. So we both ran half-marathon distance in the end!

I made a bit too fast a start, maybe, given my general condition; 5K was just under 20 minutes (which constitutes a PB I think)and I faded a bit at mile 6 and 7. Then came the hill. . . Still, very happy overall with 7th, out of 70 finishers I think. The winner (25 yrs) was a repeat course-record holder, and places 2 and 4 went to two rather pro South Americans who I recognise from other runs (33 and 50 respectively). I had two highschoolers before and after me, quite satisfying.

Nine tired - Fri. Nov. 24

Felt too unwell to run on Wed. evening, and Thursday was out because of the Thanksgiving Day trip. So Friday morning, hoping for 10 miles, out in sunshine and slightly chilly air -- but a lovely day really -- for a trail run. Sinus pain from a grumbling cold I've picked up (maybe from R. or from a few nights too many with limited sleep and staying at work. . .); also just feeling tired, part of the same symptom set, probably. Too bad, as we've not really had any winter weather yet, not a hint of snow. Well, thinking to go fairly easy, I headed down the rail trail, pushing through the first two miles before feeling knackered and throttling back a bit; still managed the 5K in about 21:10, but then definitely slowed down. Didn't feel up to the almost 11 miles of the there and back trip, so veered off at about 4 miles left onto a snowmobile trail. Alas, lost the thread and ended up in the golf course, had to find my way to the club house and out onto 181. Dangerous, randomly on a golf course with no helmet! Will avoid in future. . . headed off 181 again at the Jabish trail, back on to the rail trail and slogged along to nearly home, but didn't feel up to 10 miles, so stopped the clock just shy of the development, thus:

Time: 1:10:07
Speed: 8 mph
Distance: 9.36 miles

Comment: running with a head cold kind of sucks, though at least it's not impossible. It's more the sense of weakness that's unpleasant, I think, though the sore sinus is not nice. Also a pain between shoulder blades. . . Well, I rested today (Sat.) and tomorrow morning I have the last of the scheduled runs for the year -- a ten miler in Marlboro. See how it goes.

Sunday Run-a-hike -- Nov. 19

Feeling a bit pressured from work and tired from spending Saturday evening (until Sun. a.m.) in the office, and then doing long-postponed housework, I wasn't sure about a Sunday run, but Mark called just in time to change my mind. It was a gray and gloomy day, a bit chilly, but moist and no wind. We met at 3 at the foot of Holland Glen. Started up there intended to come out on upper Gulf Rd, but as so often happens, took a wrong turn and ended up going all over the place until we came out at Munsell Cemetery. So then nothing for it but to go the long way around Knight's Pond and to Gulf that way, rejoining the M&M from the top. It took a while, but we retraced our steps down the trail, and all was fine until (getting dark now, around sunset) we tried to make the last connection to the Holland Glen trail. Couldn't find it. Blundered around a bit and finally found some blazes, but they didn't feel right, so we tried again. Seemed to be right, blazes (thankfully white) were clear -- then I realized we were going back UP the hill, back the way we had come. Arghh. We re-backtracked and into the woods a third time. really dark enough now not to see each other except up close. Managed to stumble along using the stream as our guide, and finally came to the waterfall, and then blundered on down the down trail , or more or less parallel with it. I'd stopped the clock when we entered the woods the first time, so I didn't mind walking, but the repeated encounters with invisible underbrush were a bit of a pain. We made it back to the cars at 5:20, me thinking much of food and wanting to make amends for getting so lost with a pint. Bu that had to wait, as we'd used so much time already. Raincheck, enfin.

Time: 1:32:20
Speed: 5.3 mph
Distance: 8.11 miles

Comments: it looks slow, but there were a lot of serious climbs there, and we were chatting all the way, as well as meandering a fair bit. Very nice exercise, and a break from racing-type work. Must learn my way round those trails though!

Running in the dark again - Sat. Nov. 18

Needed to get out today as next week will be busy; use the weekend to the max. Well, sort of: I wasn't feeling like going hard or far, but wanted to add some miles and see how a few more hills would be. Route was the Old Enfield one, but I really noticed the hills. Started out onto 9, along to Bay, down there to the bottom of Allen, then Allen all the way, uphill to 9, across and uphill to the top, then down to cross 202 and up hill again. Enfield downhill to 9, loop left round the tractor dealer, down Jabish across the river and up hill to the town common (*really* felt that one) -- then it's down hill all the way. Stopped the clock at the big mart, thus:

Time: 47:53
Speed: 8:49
Distance: 6.78 miles

Comments: that pushes the weekly total over 20 miles for the first time in AGE! Nice, but my ankle regions are sore and my right knee is in need of some supportive maintenance. Time to get my road bike out for a couple of rides this week maybe.

Back on t'road again - Fri. Nov.17

Well, it was nice to feel I had a reason not to be running -- there was no time at all this week anyway, but I could put it down to "recovery" from the Monson Classic. By Friday, it was wearing thin, and I really needed to stretch out again. So a short evening run -- basically the local 5K, a bit extended. Up to 9, across to go past the VFW and on to 202; along to Allen, turn left to go up that hill and down the other side on to 9 (nearly ran out into traffic: it was dark, and there was no white line marking the end of the street!), up to the left, then down Bay to Hamilton and back along that route.

Time: 31:28
Speed: 8.35 mph
Distance: 4.38 miles

Comments: a first run sort of feeling, with very sore/tight hamstrings. Running in sweat pants and two layers, hat, etc., and I ended up with numbing foot again. Hmm. It wasn't so bad, but I've got to find an antidote. Pace was okay -- I wasn't pushing it except when it felt good; watched the clock at the 5K mark and it read 21:38. Comfortable. Still a bit of prep to do before the 10 miler in Marlboro next week. . .

Monson Memorial Classic 2006- woot!!

Well, I'm plenty sore now, and the solid waves of heavy rain made it one of the least "comfortable" runs I've ever attempted, but I blasted through my hoped-for time and knocked almost 30 seconds off my best half-marathon pace; overall that's just over 7 minutes off my best time. Woot indeed (though I think that uses up most of my improvement space for a few years).

Interestingly, new course records were set this year for men and women too, so maybe a little bit of HEAVY rain makes people run faster. . .? Mark turned in a time faster than last year but not his fastest, which interestingly he set in his first half-marathon two years ago. Ivan was not so lucky; something (shakes and blurred vision, etc.) took him out at about 10-11 miles, apparently. Still, we're all planning to be back next year.

It was a nice temperature for running -- and the rain wasn't particularly cold, though I was _worried_ it would chill me off too much. Road surfaces were, well, roads, but not all too hard; some were shale and oil, which is a bit more gentle. The run was really clustered at the start and I had to dart about to find running room. As soon as we turned off the big road I was okay, but then it seems like it was up hill _all_ the way. I kept wondering when we'd crest the hill. Well, we did a few downhills, but all in all I must remember for next year--it's a hill run, basically. Not steep; nothing steep. but insistent, incessant, wearying.

Had some good targets to pick off in the first section, then from about 8 miles it was hard to stay ahead; at 10 miles people started passing me back again. Didn't lose too many spots, but there were 3-4 in the last 3 miles that I really wanted to stay up with. Couldn't. Legs were stiff, feet were beginning to blister (right foot, anyway -- soggy soggy shoes by that point).

My pace varied with the terrain, but overall I evidently didn't fade as much as it felt. Rather, the real distance runners simply picked up the pace from about 10 miles. (Wonder if I'll manage a marathon next year. . .) Here's the splits, per my digivice:

Lap time
1 6:30
2 7:03 (trying not to go too fast)
3 7:04
4 6:49
5 7:06
6 7:23 (this was a hilly one and I needed a drink)
7 7:14
8 6:51
9 5:54 (so doing this in practice wasn't a fluke!)
10 6:15
11 6:48
12 7:06
13 6:45 (pretty fair finish; too bad I couldn't do it in mile 12 too!

and then a little bit more.*
*A half marathon is not quite 21.1 km, and it's a few yards less than 13 miles and 200 yards. Weird.

Here's my official time from the posted results (as usual I forgot to switch off my time piece once I crossed the line, doh!):

Time: 1:30:22
Speed: 8:69 mph
Distance: 13.1 miles

Comments: soreness after the run, but energy and breath still plenty there. Very sore today (two days later) as I've not been out since, and I've a ton of deskwork to do still tonight. But definitely very encouraging, and lets me wonder a little what to set as targets for next year. This year my goal was a half marathon at 7:15 pace. Should I think about the marathon challenge? I don't know. Too distracting, I fear. this I can (just about) do while doing other stuff. And only boring people senseless in the confines of this blog :-)

Running Home - Fri. Nov. 10

After Monday's nerve trouble I really wanted to get out again and see if it would recur -- but the schedule at work made that impossible. Friday morning I sort of could have gone out, but not for long. In the end I figured I could run home, since I had no obligations this (Sat.) morning. After last class ended at 6 p.m, changed and loosened up a bit and then set off. No backpack this time, and a bit of light from the clouds; a mild and damp evening, too--really pretty good conditions. Lack of mileage lately meant it felt okay instead of good; I wasn't aiming for speed but just wanted to cover the distance. Pace did slow down over the last 3-4 miles, going from more or less 7:00s to more or less 7:30+. I definitely felt (still feel!) tired and not with energy to spare, but I think I'll manage Monson tomorrow. Here's how it looked:

Time: 1:20:44
Speed: 8.2 mph
Distance: 11.01 miles

Comment: 13.1 miles seems a wicked long way. How do people do marathons? (same as playing Carnegie Hall, I know). And it _will_ be raining. So a slow time, unless there's some magic in the air. . .

10K interrupted - Mon. Nov. 6

Doing a reverse Enfield on a mild and moonlit Monday night, was going fine, but felt oddly stiff in the thighs; also a tight shoe was bothering me. Then after 5 miles, coming along Allen from Enfield, started to feel especially odd in the right leg. By the time I hit 202 I realised it was not working right--in fact it was quite numb! When I stopped and tried standing on it I almost keeled over. Tried loosening the laces and restarting, but it was not ready, so I gave up and stopped the clock. Waited a bit and then tentatively jogged home--seemed better, and I was okay by the time I got back. But odd, a bit creepy, and nto something I want to repeat. Here's what I managed before stopping:

Time: 40:01
Speed: 8.4 mph
Distance: 5.62 miles

Comment: some sort of blood flow problem; I must be susceptible to overtight shoes. It really felt like a dead leg of the sort you get from doing seiza 正座 for too long. Bouf. Live and learn.

five and dime - Sat. p.m. 10K, Nov. 4

After the Fun Run in the mid-morning I had a timeslot when I could go out again, so I grabbed it. Sunny, chill but fortunately windless (except at the top of hills), and I thought a trail run would be best (the morning 5K was all road). Into the snowmobile trails across the stream, then go right and along the top instead of the rail trail, joining it just before the level crossing on Hamilton; straight across and more "walking the right of way" till if comes out on Federal. Then (as on the rainy day a week ago) back up to 9, down to the trail up across from Tiltons, and follow the old town road to Allen. Go right, down hill, cross 9, more downhill, then up Bay to Hamilton and follow that to Geo Hannum, where I veered off in pursuit (!) of a trio of quad bikes. Stopped the clock at 10K or so, and jogged gently back across the development.

Time: 46:06
Speed: 8 mph
Distance: 6.16 miles

Comment: quite happy with this one; lots of trail, good range of hills, and though the pace isn't spiffy seeming, there was a 6:40 and a 6:50 in with the slower miles. After at least jogging 5K already, it made for good training, and it was a lovely day for it!

Family Fun Run -- Sat. Nov. 4

This year a much later date (Nov. 4 instead of Oct. 1) for this nice small local 5K event -- last year I had the pleasure (sort of -- it ended up confirming for her that running was NOT for her, alas) of running it with Nina, and this year it was R's turn. He was pretty gung-ho, but at the last minute (a typically over-scheduled weekend here, after a too busy week--no running at all) we found that his nice running sneakers (Adidas) were too small, so all he had were his really non-athletic everyday ones (NBA brand? and zip ups--only the zips don't hold). Not much we could do. Stretched bit, chatter to a couple of people who like me have been at all three of these runs, and in no time we were off. Like Nina (and me when I was 11~14 or so) he suffered from frustration-induced poor breathing, and we had to keep stopping to do up the zips in his shoes. I towed him up a couple of hills, and though it seemed impossibly slow -- surely everyone had passed us -- we kept moving. He rallied a bit as we passed the BFC for the last loop, but then got upset again. I piggybacked him (risking knees, but it seems to have had no bad effect) a stretch of the last hill, and then he managed a rally at the very end, really running for the line. 34: 47, he managed, coming in 44th of 52. Last year Nina was 39th of 43 in 34:53 (no final sprint, IIRC). I'll put my miles down here too, but it didn't feel like running really:

Time: 34:55
Speed: ??
Distance: 3.1 miles

Comment: still a Fun Run, and I'll do it next year with him. In a half-dozen years or so, he'll be beating me, I hope. It seems like he could actually be a runner and enjoy it, in time. Meanwhile, the other story of the event is Bill Wheeler. More on that in another post.

Update -- Peaked Mountain

They finally posted the results from that run, with nice big picture of the finish line. Only 36 finishers (I think 38 or 39 started). Take a look here.

Sunday Trails -- Oct. 29

Mark came by and we set off on a dry, breezy afternoon, with 4 p.m. looking like the 5 p.m. it had been the day before. Aiming for a 'walking the right of way' run, combined with a loop around Holland glen, we set off into the trails and followed all the way to the M&M trail turn off, then followed it and crossed 9 to go up Holland Glen. A couple of new trees down, and so much leaf cover on the trail that we had to really hunt for blazes. The brook was gushing busily, and up at the top the waterfall looked really impressive (despite it's being quite small, when you get up close). We stumbled back down the wide side, losing the trail occasionally, and then followed M&M the way we'd come, as far back to Federal. Then the increasing dark and tired ankles prompted a road run home, Federal and 9, with a very solid 7:30 for the sixth mile after the slow and tough first five miles of trail. Dark by the time we got home--walked it from the bottom of Clark.

Time: 1:18:18
Speed: 6.0 mph
Distance: 7.79

Comment: A good run and then cocoa and tea -- perfect day! All in all I felt very good, even the day after the day before. Great training run for Monson, if only we can do it again next Sunday.

Solo Soaking -- Sat. Oct. 28

Another long week w/ no chance to get out, and Friday evening I'd caved to the desire to stay warm and well-fed indoors. Not feeling 100% (minor cold-type virus?) but after a pleasant Saturday, mild and blustery, I was set to go after doing choir duty. Unfortunately, the church became an ark as a stunning downpour came through, so I figured I'd be getting well wet, not just sprinkled, when I headed out. Sho nuff, though it was clear and breezy when I set out, the ominous clouds coming in from the west brought another round of great wetness, just as I was trying to find my way up the trail from 9. Oy. After getting totally drenched I dried off running back through drier breezes, and it wasn't too cold. The route would have been more trail if it hadn't been getting dark too. I took GeoHannum to the field, trails along to Hamilton, crossed it and extra trail to Bay, then uphill to Allen, then left on 9 down to the trail entrance opposite the kennels; up the trail (getting a bit lost--leaf cover makes it hard to see) and right on the old town road back to Allen, then over the crest to cross 202 and all the way to old Enfield; right down to 9, zig around the tractor dealer and up that road to the town common, then along main road/202 to 9 and home. Stopped the clock at the Sports Shed, I think, happy with about eight and a half miles.

Time: 1:06:28
Speed: 7.7 mph
Distance: 8.57 miles

Comments: well, after a near week off, I'm happy enough. Second mile, all road and a mix of up and downhill, was 5:54. The next one, stumbling up the trail in the rain, and getting a bit lost, was a 10:24. Felt good at 6 miles, ready for another 6, though by 8 miles I was pretty bushed (and sore nippled!). Still need to get a couple of long runs in before the Monson, somehow.

Peaked Mountain 7K (?!) -- Sun. Oct. 22

One of the runs included my over ambitious fall season plan, and I'd be intending to let it pass. But on meeting with Ivan G. on Friday, and hearing he too had a run he was going to do despite lack of prep time, I said I'd give it a shot. It was my first time to the place, and the information ended up being a bit misleading. The Friends of the Res. (organisers) had posted 3.8 miles, so a long 5K+, starting at 9:30. But when I found my way there (slightly overshot at first -- it is practically in Connecticut, but I still went too far) I learned that it was to be 4.4 miles and starting at 10:00. The Peaked (pron. w/ two sylls) Mountain reserve was really lovely, and it looked to be a perfect day, sunny and not too chilly. Having warmed up with a mile or so I then hung around a bit and warmed up some more, watching the few dozen other runners arrive. I think there were 38 in the end, a very small crowd. An undiscovered run, so nice, must do it again next year w/ Mark . . . I thought. When we started I think I see one reason people might not choose this one-- the first mile was just brutal, like the mean hill in the Shelburne Falls run only on trails. Kind of like the Holland Glen run I've got, the one I shared with Mark the other day. Well, one chap went off at almost a sprint, but then petered out on the slope, and the rest just chugged up as best we could. I couldn't see who was out front, but a couple of cyclist types (multo spandex, club pattern shirts, muscly) I passed -- slowly-- going up then passed me as we neared the top, but then on the turn down I passed them again. The rest of the race--down the hill, along the road, into a field and round a lake, then back along the road to the parking lot--was me trying to keep ahead of them. Got some distance at first, but round the lake I could hear them closing (I think it was just one) and I figured that even if they passed I'd probably be in the top five, so I wasn't minding. But along the road i was still ahead, and then at the end I had just a bit left, and he didn't. Retched a bit after the line, but that was partly because the last 100 yards was mainly uphill (shades of the Cave Hill run). Came in second with a 31:50.

Time: 31:50
Speed: 8.2 mph
Distance: 4.38 miles

Comment: A lovely run, if tough. Great breakfast after and nice people. Prize was nice too -- must bring the family down to hike the trail to the hill top proper (1224 feet; we ran only about a third of the way up).

rambling 10K plus -- Sat Oct. 21

Needed to run, but no real thought on where to go and not so much time I could go out too far. Started out down GeoHannum to the field, then into snowmobile trails (not puddled, well leafed) and along to Hamilton just past the dump, cross onto the other side then onto Bay; turn _up_hill on to 9, left down to 202 and Federal, then dive down towards the town beach -- where of course an actual scheduled run is happening, Project Stretch. Ouf! Run through them, round the lakes and back on Federal again (through a few more tail end Stretchers) and up to do rial trail and Hamilton back home again. Warm sunshine, but chill air, so wearing quite a lot of gear.

Time: 50:17
Speed: 7.9 mph
Distance: 6.65 miles

Comment: strange sort of follow my nose run, but quite satisfying as a workout. Trying not to get too tired because of Peaked Mountain tomorrow. . .

Local 5K basic - Sun. Oct. 15

Sore enough from Saturday that I wanted to run just to stop from seizing up, so I did a road run on the usual GeoHannum and Hamilton route (I think I mixed in a wee bit of trail, but I can't remember now). It was dark and a bit chilly -- running on sweatpants these days.

Time: 22:20
Distance: 3.11 miles
Speed: 8.3 mph

Comment: a stopgap run.

Ten Hard Miles -- Sat. Oct 14

For some reason feeling very tired, and not up to much. But it was the only chance I'd get for a run, so I figured a rail trail to the end and then some other way back. Headed down the trail as per usual, finding it fortunately free of puddles and mudpatches; fairly leafcovered, which while lovely to look at has the disadvantage of hiding rocks. Chugged straight on to the end at 181, then turned back north as far as the Jabish Brook way in; took that and followed back to the trail and then ran until I hit 10 miles (somewhere near the 2020 underpass. Stopped and felt sore, then figured since I was still a way from home I'd do a bit more with no pressure, just jogging. Hence the second entry, finishing the trail heading home the most direct way.

Time: 1:15:16
Speed: 8.2 mph
Distance: 10.3 miles

Then having recovered a bit:

Time: 9:46
Speed: 1.17 miles
Distance: 7.2 mph

Comment: running as intermittently as I am doing now it's very hard to tell how I'm going to feel, especially on long runs. And for me now 10 miles is _long_. Oof. Need to get back to some 12-15 milers, soon -- before the Monson Half at least!

Holiday trail run -- Mon, Oct 9

Was not sure whether I had time to run, but Mark called and so I took that as a sign. We met at 5 pm at Holland Glen; limited time but safe for an hour of good daylight. Started up the glen, feeling great, looped down and crossed 9 onto the M & M, then joined the old rail trail and followed it (with minor road sections) to WW road end of bike trail, then up WW to Orchard, the slow hill back up toward the town lakes. Gorgeous foliage and evening light the whole time. Took a right on Federal to go round the lake and then rejoin rail trail and back to M&M and the cars. Great fun, just right for time and distance. Then Mark joined us for pumpkin pie and tea -- a nice finish.

Time: 1:07:09
Speed: 6.6 mph
Distance: 7.41 miles

Comment: felt great, with a very mild pace and nicely varied inclinations and surfaces. Must do this one again.

Vancouver Bay, 5K-ish, Sat. Oct. 7

Couldn't miss the opportunity to run while I was over here, even though I was busy all daylight hours. Full moon hidden behind clouds and it was almost raining, but mild enough to be okay in only two t-shirts (though the coolth had hints of winter on the way, and again had me thinking about gloves, hats, the whole rigmarole).

Beautiful campus to run on too, but I wanted to shake hands with the Great Flat Ocean, so I headed off the edge of campus to the Pacific Bay Park (I think check name and add URL) and found a road that went down and down to the lights sparkling on the water. It was pretty murky but I could see my way to the beach, climbing over a few rocks and driftwood -- one an escaped log from a commercial load, something like 3-4 ft in diameter and several dozens of feet long.

Got to the water and saw the silhouette of a heron tall as a person standing in the water, fishing; evidently a bit unhappy with my presence, it shifted a bit, and when I dipped my hand in to touch the water it rose complaining and flew off with series of grumbly calls, more crow than seabird (well, I guess it's a river/estuary bird, but still).

Headed back up and then continued away from the dorm to the Asian center and did a last grateful lap round the Nitobe Garden (see LJ for that), and back through campus again to finish.

First run in a week, and it felt a bit odd, but very happy I managed even that.

Time: 28.16
Speed: 8.15 mph
Distance: 3.84 miles

Comment: considering I'd eaten dinner only an hour previously, not bad: maybe I can allow for runs with less digestion time, which would let me squeeze in a few more (probably only short ones, but still).

Postscript:
Here's the way it's been since semester started (total miles run, with the last vacation week for comparison):
(31.7); 11.39; 25.43; 14.01; 12.23; 3.84.
Now it's Sunday, a new week, but I'm on a plane, having got up at 3:10 a.m. and I won't be home until after 10 p.m. No run today.

short recap run --Sat Sept 30

No time on Friday evening, worked till 2 in the office. So out this a.m. for a short and not really paced run -intended as a "Coalmine" run, as Downside team would have it. Almost identical to this Monday's, only a 100 yards more trail than then.

Time: 30:39
Speed: 7.6 mph
Distance: 3.89 miles

Comment: less than 24 hrs before the race, not good practice, but definitely better than _not_ running. Tomorrow I'll not expect too much more than the encouragement of running against a clock with a whole bunch of likeminded folk. That's worth the trip, for sure.

tough trails - Mon. Sept. 25

Following up on the quick road run a change back to trails. Still short of time, so not very lengthy, but long enough: entered snowmobile trail across stream, up round to hilltop junction, and go right along hill; then down to old rail trial and out onto Hamilton; quick bit of road to Bay, down to rejoin the old rail trail and follow it straight then up to baseball field, across geoHannum and along to reenter the Woods and home.

Time: 29:15
Speed: 7.85
Distance: 3.83 miles

Comment: nice change of pace, and quite a workout.

Writing now on Friday night, gloomy to think I've not been out since Monday and won't until tomorrow a.m., then the Apple Ramble 10 miler on Sunday. Yikes!

short and swift - Sun. Sept. 24

Bad weekend for running: missed Friday night and Saturday night chances (office all day too). Finally Sunday evening just had to get out, and made it a short one so I could eat with and see beloved family (we're all on just crazy schedules right now). Feeling really like running, and couldn't believe my eyes when mile two clicked up at a sub-6 min. pace. Did the extended 5K with hills: starting on GeoHannum, then Hamilton (mile 1, downhill and flat: 6:38) along to the end (mile 2, mild uphill and downhill, and flat: 5:27 (!!)), then down Bay to Allen, and up to 9, cross and up more Allen and over the top (mile 3, mainly uphill, and feeling the second mile!: 7:32), then along 202 to the 9 junction (mile 4, mainly flat: 6:36), and head home again (another half mile, flat: 3:30 or so). Here's the basic stats:

Time: 29:46
Speed: 9.1 mph
Distance: 4.52 miles

Comment: the first run after a layoff is often very good. Four days off and knowing I'd do a short run, plus being in a hurry -- this was probably a new personal best 5K, if I'd stopped the clock there. Felt good, and made up for the frustration of not getting a real weekend run.

Running home - Sept 20

Well, it was interesting, and now I know that I need a better backpack (or even a jogging stroller?!) before I'll do it again like that. This morning I felt like someone had been punching my shoulder--the one-strapped messenger bag did that all the way home, no matter how smoothly I tried to run. The distance was fine because I couldn't run very fast -- first the backpack thing, then once I'd done about 1.5 miles and was settled I was on the rail trail and it was DARK! Couldn't see a thing most of the time. It's very hard to feel confident you're running straight, and the trail edges are stepped so I had to keep falshing on the flashlight in the treed over parts where there wasn't even a peripheral horizon glow to sense direction with. Silly me not to have figured that -- have to rethink the possibiities . . . By the time I hit the road again, 6.5 miles in, I was pretty chilly because of the cautious pace. Evening running is now likely to be that way, colder. All told it was a bit of a bust in many ways, though I'm very happy I was able to get the distance in. Ran all the way to S&S and then warmed down for a bit.

Time: 1:27:01
Distance: 10.91
Speed: 7.5 mph

Comment: LAL (live and learn). I'm at 14 for the week, so a good Saturday run and I'll be over 20 miles, which considering my schedule this week (one all nighter and two post midnight departures) is fair enough.

Lull after Sunday 5K (Sept 17)

Not willed, but unavoidable. Now Wednesday, and I'm so keen to go out I'll run home tonight after the late class. It'll be dark, but I have the rail trial (no cars) and a flashlight for after that. It's just over 11 miles, according to googleearth; hopefully it won't be a bridge too far for mid week -- I'll see. But two long nights in the office have been enough; gotta get out there!

Had a great run on Sunday, even if short: Mt Holyoke Summit Run, 5K and 800 ft upwards. Off to Mitch's Marina by 8:45 or so (feeling bit better prepared that morning), and when I'd parked in the designated field and got my number, Mark turned up. We went off for a mile or so warmup, about 10 minutes gently. The race started at 9:30: we were led by a police car down the road, past the regular entrance turnoff, all the way to the trail that doubles back and then joins the road up the hill. So the first mile and a half were almost flat. I started under pretty tight control, not rushing but not going too easy. Somewhere between 9 and almost 10 mph kept me in the thinner ranks up front. I figured I'd overtake while I could, gently still, and wait to get burned on the hill.

The hill was tough, for sure. But most everyone else felt it too. I managed a couple more places, had a tussle with one guy who caught me then started walking (we weren't going very fast, but I think he's burnt out catching up), and in the last stages I did similar to the guy who was ahead of me: caught him, passed him for a few dozen yards, then faded, and he went past to keep his 6th place a bit ahead of me. Came in 7th (out of 90 or so), in slow 5K time but good enough for the hill. And something to aim to beat next year.

The times haven't been posted on Cool Running, so I can only put an estimate: it was 23:30 or 23:40 something. There was a comprehensive breakfast afterwards, as we stood around on the hilltop, and then amazingly I picked up a prize for being the first among local runners (defined as hailing from one of the 5 towns contiguous with the state park). A $50 bond from a local bank! Couldn't believe it. Definitely a fun run, and Mark placed well too -- we'll do it again for sure :-)

morning 7 - Sept. 16

Not feeling like much, but with a morning run tomorrow I had to get out this a.m. Wanted more distance, but couldn't risk getting too knackered, so stopped at an hour of varied running. 9 and over Allen, cross 202 and more Allen, then left on Enfield to Quabbin. Loop round the shore trail (very slowly!) and then back via Enfield and 202.

Time: 1:00:17
Speed: 8 mph
Distance: 8.04 miles

Comments: running in morning w/o a shower or anything to get warmed up is sore, somehow. Plus I'm surely tired from Thursday evening's run and the long week. But good to get out, and here's to more tomorrow.

quick run in the dark -- Sept. 14

Out after work and after some chauffeur duty, so (9:30 pm or thereabouts) the rain had stopped but the diminishing moon had not yet risen. Very dark: at times not only could I not see the road but I couldn't even make out the edges. Ran from memory and even once turned on the flashlight just to check. Along 9 to Enfield, up the hill to Allen, and along there to 202. Troubled by a stitch, so then skip remainder of Allen and do 202 to 9 and home. Stopped clock at Dana Hill and warmed down a bit.

Time: 38:00
Speed: 8.6 mph
Distance: 5.46

Comment: reinforcing the technical bits I recognized from the "chi running" article I heard earlier (can't find the ref. right now). It's nto stuff I hadn't thought about as avenues for improvement, and it seems to work as I had anticipated: tough on the abdominal muscles, but surprisingly good on the uphills while it lasts (while my concentration and energy last--then I slip back into pushing). Must try it out on a longer distance run: the challenge is to make the technique natural as opposed to conscious.

Totals and Sunday plan

Recent week totals
(where 0 = last week, and 1 = the week before, etc., all the way back to early August/return from Japan; x-training not included)

0 - 11.39 (first week of class :-(
1 - 31.7
2 - 22.75
3 - 20
4 - 19.86
5 - 7.98

This week I'm at 11 and have two more run chances. 20+ is a good goal for semester time, I guess? Unless I can manage the "running in to work' trick. Hmm. Meanwhile, I'm registered now for the Summit run on Sunday. . .

Monday night road run -- September 11

Somehow figured I had time to go out before Tuesday -- or rather that I'd have no time after Monday. So did a shortish (time-constrained) run on roads, involving several hills. Regular enough route: along 9 to Allen, up and over 202, more Allen to Enfield, then back on 9 to home.

Time: 38:18
Speed: 8.6 mph
Distance: 5.52 miles

Felt fast enough, though I wish I could get more distance time in. Have to keep working on it.

Sunday Hills -- September 10

Wondering whether I'd get out on Sunday, saved from dithering by a phone call from Mark (at the office!). Agreed to meet at the Notch for a hill run. He was a bit late, so I did some warm up and thought of a two-car route (cutting out some boring and busy road). Left my car there, and in his car went down to Batchelor, parking under the powerlines. Ran from there to Mechanic street exit, climbed up that and over the hill, down the other side (some moderately technical bits) and out on to Bay. Then back up to the Notch via the old (railway?) slope trail.

Time: 58:11
Speed: 6.6 mph
Distance: 6.41 miles

Comment: very pleasant run, with the added bonus of picking up a large puffball for dinner (looked a bit funny running along with it, I think--Mark pointed out it looked like a skull!). Easy pace, varied surfaces -- just right!

Uphill and trail! -- Sat. September 9

After the first week of class and every other sort of meetings -- didn't get out once, and had two almost all-nighters, not very healthy -- finally hit the road again yesterday. Wanting both hilliness and good trails, I took off on a planned roundtrip to Holland Glen. It didn't work out, quite, but still it was a good run. I'd warmed up by doing furniture moving and cleaning in Herter (long story, not to be told), and was raring to go despite the fact that the sunny day had turned to a looming thunderstorm. The trails were soggy, but I was in old shoes and ready to get grubby.

So, to the trail from Austin-G park, then left on Bay to Metacomet and then across to the lake, and back on to the trail-- head to 9, cross over (34.5 mins at that point) and up the glen. A bit dark and slippery, but nice--then a phone call from F and I head back to 9 , diverted now to Warren Wright railtrails car park. Mix of road and trail, all in all very pleasant.

Time: 1:00:23
Speed: 7.4 mph
Distance: 7.44 miles

Looking forward to more of same today. . . I'm on the way to discovering the new cautious trailrunner in me, I hope, and the newer shoes definitely help.

Bike trailing!

A x-training note: managed to fit the steel derailleur hanger to the Mule, replacing the alumi one broken months ago; then reattached the derailleur (guessing cable length) and prepared and fitted a new chain. Spent a while getting the gears sort of right (I hoped) and then added air to tyres, a bit of WD 40 on the creaky bits (alas, some rust has appeared) and off we go. First a mild ride on the paved rail trail with F and R, then home from Warren Wright via the old railbed -- some good steep bits, rocky bits, bumps and rough stuff--mainly it all worked okay. Probably 8 miles total ride, and I look forward to more (and more finetuning of the gears). The bike felt pretty weird at first, posture etc., but by the end I could sort of remember how it all works.

One other note: local runner Paul Low, serious champion level stuff, but inspiring notes on how he trains - see here. Running twice a day and recording time, not distance. And running to/from work. Lots of ideas there. Hmmm.

Sunday 5, sort of - Sept. 3

Sore from the day before, but keen to get out and avoid tensing up. Afternoon headed off to Quabbin to meet up with F; ran the most direct, unhilly way -- to 9, then right along to Enfield, and straight up there to Gate 5. Turned out to be almost exactly a 5K. Then we strolled a while (see Sweepings) and I ran home again, slightly different route-- going right off Enfield to take Allen to 202 and home past VFW. So here are two runs, both together making a 5+ miler.

A)
Time: 26:38
Speed: 7.9 mph
Distance: 3:52 miles

B)
Time: 21:00
Speed: 8.4 mph
Distance: 2.94 miles

Comment: this was a lovely pair of short runs, just right for the way I felt--diffused the soreness, and got me moving. Just gotta keep doing more of it.

Longer Run, part 2 - Sat. Sept. 2

Leaving the Notch I reset the clock and headed up Bare Mountain. The Notch is about 500 feet, so that's a 400 foot climb in less than half a mile -- the first mile took me 17:17! Then it was a bit faster--next almost mile in just over 10 minutes, before I had to stop and get twigs out of my shoe. Then the next mile was just over 16 minutes, and the last almost mile another 18 minutes (clearly very tired!). Here's the total:

Time: 1:01:41
Speed: 3.8 mph
Distance: 3.95 miles

Doesn't look like much, but it hurt plenty. If training is about getting sore, that was good training. The Summit House is at about 900 feet, like Bare Mt., , but the elevation map for this portion of the M-M trail is like a sawblade -- look here. Yes, I'll hurt tomorrow but I can't wait to do it again - preferably in company, and just the M-M bit, not the road section.

Unless a marathon is very flat I can't see doing double today's distance, ever--I mean, I couldn't run without variety, but it's so tiring! Gah.

Also N.B. there's a 5K run up to the Summit House on Sept. 17. I recall that it attracts hillclimb specialists, but if Mark will join me it'll be good for a change. . .

Longer Run, part A - Sat. Sept. 2

Not satisfied with run options of a loop nature, decided to head out to the Notch and/or the Summit House, with a bit of help from F, she graciously agreeing to meet me there and drive me home. Long run so no speed intended, but the first bit was all road, second bit severe hill trail, so I timed them separately. Went down GeoHannum all the way to School and then onto Batchelor, then followed along that to the end and connected to 116, which took me up to the Notch. Stopped there at the Visitor Center for water refill, loo, and timecheck.

Time: 1:01:04
Distance: 8.4 miles
Speed: 8.3 mph

Comment: felt comfortable enough, but yappari 8 miles and I'm pretty tired. There were some steepish patches on this route, and legs felt like concrete on the uphill after 6 miles running. I guess it'll take a bit more training to get back to feeling like launching off on a 15 miler, though I'm getting close. Still a marathon seems insane -- see next post.

Campus loops - Thu., Aug. 31

After a long enough day, change and head out; not sure how cool the weather will be, but it turns out to be pleasant, muggy and no chilly breeze. Stretch and head to end of Haigis, then set off for three laps. Aiming for 9mph at start, but most of first lap is a good bit faster; second holds steady a bit slower, and third declines, especially on the uphill portion. But good training run:

Time: 46:01
Speed: 8.7 mph
Distance: 6.67 miles

Comments: need to plan a run of 4-5 laps, keeping slower pace to get the rhythm of it. Maybe run it backwards a few times too. Basically I'm happy enough with this run, but I really feel the need also for long, slow runs -- so Saturday maybe I should head into the Quabbin.

Just for the record, the campus loop is like a 2.2 mile oval track with the back straight low and the home straight high and including some more uphill. Here are the splits for yesterday:

6:38, 6:56, 6:42, 7:02, 6:43, 7:18, and then 4:38 for the 0.67.

5+ local miles - Tue. Aug. 29

Home quite late but in need of a stretch; headed out into dark and damp (no rain, fortunately) for something like a 5 miler or even a 10K. Past S&S and VFW to 202, up to Allen then right, heading up the hill and along to Enfield; right again down to cross 9 and uphill again to the common, then right and down the hill past CVS to stop just past S&S. Walk and jog home, stopping to look at glowworms (even picked one up and took it home in my mesh vest to show R).

Time: 41:34
Speed: 8.4 mph
Distance: 5.85 miles

Comment: still pretty sore after Sat. (tag sale, mid-upper back) and Sun. (long run, thighs), but felt pretty good for a bit after about three miles. Ran hard for the most downhill mile (6:45 or so), but then really felt it. Looking forward to doing similar distance in sunshine on Thu. (thus wearing my newer shoes, and no jacket) and then going for 10 on Sat. -- thus getting a 30+ mile week. Woot/arg!

10 miler at last - Sun. Aug. 27

After being spared rain on Sat. for the tag sale (and doing a number on my back during clean-up) there was no such luck on Sunday. It rained lightly in the morning, but by the time I felt ready to head out in the p.m. it was pretty heavy. So, older shoes and my rain jacket -- headed off toward the rail trail, because despite puddles it has some tree cover. It was a better option also because the older shoes don't have so much spring/padding, but it was heavy going. Dodging puddles (and sideslipping into one early one, for one wet foot and grazed arm) gets wearying, and though it's railway grade downhill pace was slow. Plugged away to 181, then decided on road back. The rain was lighter, and it was still light enough not to need a flashlight (I was wearing my reflector vest). Followed 181 all the way, making decent pace mainly; one hour showed 7.85 miles, and I tried to kick for the last quarter mile, nudged on by a real downpour. Stopped a bit short of home and then jogged.

Time: 1:22:01
Speed: 7.9 mph
Distance: 10.79 miles

Comment: warmed up by 4 miles, and really felt good for lots of it after that. Mile 8-9 was hard, but after that I picked up and felt just about ready to go for a complete half -- that's the training goal for next weekend. The sodden jacket felt heavy by the end, but the nipple vaseline worked a treat! Small mercies.

Short local - Aug. 24

Home from Canada and again wanting to stretch out after a long drive, took off with no real plan and ended up doing a little loop with hills: left on Geo Hannum and then left to head for Jackson, then up 202 to town, across and down the other side and left on 9, back to the DDonuts junction, then right and left again at VFW. Homewards, stopping watch just after Stop and Shop.

Time: 33:50
Distance: 4.64 miles
Speed: 8.2 mph

Comment: just a short one, and it felt mainly okay, though I was piling on pace when I thought about it. Solo speed above 8 even with few hills: quite cheering.

Backpost/Canada hike - Aug. 23

The second day we did a family hike (with the usual reluctant beginnings) up the highest thing we could see nearby. It's called Mont Chauve, so it's the local equivalent of our Bare Mountain up by the Notch -- but the one in Quebec is about twice the height. The plaque on top gives 600m, which is 1,968.5 feet: nice for lunchtime walk! No running involved, but got some good scrambling in, both up and down, going from rock to rock to avoid the soggy mud where many feet had trod. All in all it took us about 3 hours from the campsite to the top and back, and the distance was about 6 km (we had to walk around the lake to get to the climbing trail, etc.). Good x-training, for sure.

Backpost/Canada run - Aug 22

First night at the campsite, after a five hour plus drive (shared with F) and then setting up the tent, we were all a bit surprised at how cool it was -- very nice conditions for running. However, there was a shortage of pitstop facilities in the campsite area; made for an uncomfortable run until I found an solitary hutski with a composting toilet, off a trail behind the cabane sucre. The run was in fact split into three parts: first four miles running to the main gate, then wandering around looking for a loo (but in fact the whole welcome area was closed and remained so throughout our stay; very Gallic, somehow), giving up and heading home; stopping at the sugar shack, then finally doing the remainder of the run quite hard as I was getting cold and it was getting dark.

Time: 1:00:36
Distance: 8.19 miles
Speed: 8.1 mph

Comment: toilet tribulations aside, it was a gorgeously scenic woods run with sunset over the lake occasionally in view. I thought I'd be doing about 10K, so the added distance was a bonus. Fair pace, though it did tire me out the next day...

Norwottuck Hike run - Sun. Aug. 20

Met with Mark at 5 p.m. after a good refresh at home, and we started on a hillclimb loop. From the Notch visitor center, straight up to Mt Norworttuck's top --that's a 600-foot climb in just over a mile--then down past the Horse Caves and using trails veer left and down to Bay; take a left and follow almost to 116, then take the old rail trail (?) back up to the Visitor Center. Incredibly muggy--you could practically catch hold of the air-- so we took a slow pace:

Time: 1:04:39
Speed: 4.6 mph
Distance: 4.93 miles

Comment: very pleasant limbering run, despite the morning's exertions. Probably partly so good because I didn't use hill muscles this a.m. Big test is how I'll feel tomorrow. . .

Just peachy - 5 mile race, Sun. Aug. 20

Weirdly, this is going to be the first of two runs today; I'm about to go off for the second. The race was the Wilbraham Peach Festival 5 Miler - tempted by the post race peaches and pancakes breakfast I went along to this one with a mere 24 hours forethought, opting for a bikeride yesterday instead of a run so I'd still have legs. It was an 8:30 a.m start and I registered when I arrived. Small race, 168 registered (Cool Running shows 158 finishers, I think); a mainly flat course in suburban sprawl (very like running in Delmar), though with LOTS of 90 deg. turns which got to be a bit of a chore near the end. I recognised a bunch of the runners, but none in my average speed group. Here's teh deets from Cool Running (I forgot to press stop on my timer until well after the finish, , , )

Time: 33:46
Speed: 8.9
Distance: 5 miles

Comment: a really fun run, and nice distance. I ran it fairly hard, though steady, aiming not to get burnt at the start. The readout was over 9 mph for much of it, and consistent, at least for the first 2. 5 miles. Then I kept losing pace, and had to force it a bit. I ended up being pushed along by the #2 woman runner, a person whose name I know well from the winter runs. I'd trailed her to nearly mid point, overtook on a downhill but never got much ahead of her. Aiming for the two guys in front of me (one 16, one 61!), I managed to stay a bit ahead, and pulled clear at the very end (after initially sprinting early and nearly losing it). Felt fine for me (she improved on her last year time by over 2 minutes I think), and I did a warm down run back to the car of about 1.5 miles.

Sausages, pancakes, maple syrup and peach hash with coffee and orange juice, courtesy the festival and the St Cecilia KofC. Mm-mm! Then home to sleep a bit...

bike ride and a plan - Sat. Aug. 19

Discovered last night that there's probably time to register for the Peach Festival classic tomorrow, so I guess I'm planning to run it. Five miles, mainly flat, in Wilbraham, with pancakes to follow. Can't be bad, even if I have to do it alone. 8:30 start will be tough, but worth a shot. Needed however to stretch some today and so took a bike ride (in the very humid weather, the breeze at speed felt great). Gulf Hill's lower section of road has been newly paved, so up 202, along Packardville and then down the hill. Back via Federal and 9.

I cycled: 12.65 miles
it took: 47:07
ave. speed: 16.1 mph

Good x-training, and I hope that 12 hours is enough to recover some legs for the peach run. . . We'll see.

Friday evening 7 miler - Aug 18

Managed to stay at work until nearly 6, then jumped into the hot car and headed up Pelham to the old church car park. Stretched a bit (not enough?) and headed off on the loop route I've done lots before. Thought it was a bit longer than 7.1, but oh well. Aimed at good speed the first couple of miles, but then the uphill took its toll and I really faded. Picked up a bit whenever I met company (a biker who I chatted briefly with and a couple of other runners); the final third is pretty solid downhill, and I got some good pace there. Here's the overall:

Time: 53:53
Speed: 7.9 mph
Distance: 7.09 miles

Comment: well, speed doesn't come at will, and fade happens. It's definitely a good trail to do--starting and finishing on rough surface and steep up and down, with long straights up hill and downhill, and the ncie rough loop at the top. But I thought I could do it at over 8. That's going to have to be a training target...

social 10K, and a bikeride- Wed. Aug. 16

In company, running roads is much more pleasant, especially when you're running at chatting speed. Met Mark at 7 p.m. and we did three laps of campus, for just over 10k, on a hot, still but beautiful evening.

Time: 55:42
Speed: 7.2 mph
Distance: 6.7 miles

Comment: started nicely, three miles sub 8 minutes, then next two were mid 8s and the last one was 9:24. It's a working day, and no pressure. It was a nice loosening run.

Then I biked home the 11 miles or so, in increasing darkness. Made it home safely but not at great speed. Bike felt great -- must do some more of that.

Homemade Hillrun 10K - Mon Aug14

After work feeling the urge to run, although my digestion was not quite with it. Hot day, after a cool start, and very still humid air; still, stretch a little and away. Left ankle feeling vulnerable after jamming it in the Bare Mountain hike yesterday, and right foot bruised somehow(old crock!), but mainly feeling ready to run. Planned a hilly course, a figure 8 going Hamilton-> Bay ->Allen ->9 -> Federal -> Metacomet-> Bay -> 9 and home. It was indeed hilly, and despite a good start, my pace suffered:

Time: 45:13
Speed: 8.3 mph
Distance: 6.22 miles

Comment: challenged myself to aim for 8.5-9 mph on the flats, at least. It was fine for the first couple of miles, but then faded. The lack of someone to chase (or to push me) definitely affected things, as did the fact that the hills were near the end of the run. Still, consider hills and speed done for the day. Next run, maybe just one or the other.

BOF 10K Classic - Sat. Aug 12

So we made it to the Bridge of Flowers run: Ivan, Mark and me, all awake and more or less ready for the 9 a.m. start. Shelburne Falls was nicely turned out for the occasion, and the weather was perfect: dry, sunny, cool turning to very nice (about 70 F at race end). The hill was every bit as steep as threatened, but after that the course was pretty standard. Decent turnout (550 or so) and very nice service all the way round, from closed road to time callouts at every mile, friendly water stops and even calling out finisher's names as they crossed the line. Here's how it looked:

Time: 43:14
Speed: 6:58 mins/mile (8.68 mph)
Distance: 6.22 miles

Comment: overall my big impression is that I was (a) underprepared, in terms of overall strength, and (b) that I was even so too cautious. I could have done the whole thing a good bit harder, and at the end (after maybe 20 seconds - literally before I even got out of the chute) I was feeling good to go and run another 5-10K. So, like Ivan I was a bit psyched out by the hill; also I was evidently underprepared in that I haven't got enough miles on my weekly clock, haven't had for a few months now. Should aim to fix that so I'm feeling a bit more ready for the Monson run. Caution is a bit harder to explain . . . I did feel like retching in the last mile, just as I felt enough confidence to pick up the pace -- probably should have had that pre-race banana, it would have staved off hunger pangs just a little. In the end I only kicked in the last 200 yards, having lost maybe 4-5 places and a good 15-20 seconds through not going for it when I wanted to. but my caution, lack of confidence in even finishing the run, was surely misplaced overall. I could have just tried harder, it wouldn't have killed me (or made me stumble/fall, which was somehow my chief fear). Live and learn. The fast-ish start, especially the first mile when I was following Ivan at a distance, made me think I'd burned up reserves, too, probably.

Enfin, I need to work on flat speed (so I'm comfortable with running 10 mph), hill skills (more of Holland Glen, etc.!) and distance again (so I'm back to ease with 10-12 milers). A tall order, but this is the season to try. It's perfect running weather, and will be so for a few months now. I'm back onto evening running, I think (couldn''t fool the body with Jetlag for ever) and I'll start with a target of 28-32 miles per week (10k, 10k, 10k, 10-14 miles). Do it!

morning 5k plus - Fri. Aug. 11

Last stretch before the hill run tomorrow. Went out at about 6:30, feeling mildly ok; headed past S&S and VFW, up 202 to Allen and back over to 9, then uphill and down Bay to Hamilton, then just before the dump took to the trail for variety. Came out at the ball field and ran to start of Clark.

Time: 28:41
Speed: 8.4 mph
Distance: 4 miles

Comment: nice mix of pace, and didn't feel too bad from the last run. Tomorrow morning may be a different matter, but がんばらなくちゃ、ネ.

a look at the lake - Wed. Aug 9

Medium run, but switching to a day's end schedule after failing to feel up to it (and being pressed for time) in the morning. Not very comfortable, enfin: both weary and sore, but pushed ahead with a couple of incentives. Started out slow, and stopped for a few mulberries to take my mind off aches. Pushed on past Stop and Shop and then VFW, along 202 to Allen and then up the hill along to Enfield; turn left for the dead end and cross the gate to head down to the water. The view was a real treat. Then a slow loop along the water's edge (no beach to run on, as the Q is still really full) and double back on the utility trail to Enfield. Follow that road to 9 and follow 9 back to town. Stop clock at D n D, then slower run home, very low energy.

Time: 49:50
Speed: 7.8 mph
Distance: 6.51 miles

Comment: slow, but a couple of the early miles were okay (6:58 and 6:57). Yappari need to work on hills!

Monday 8/07 -- early 5K

[second attempt at posting; Blogger-itis again, I guess]
Started early, but not early enough to get out before the rain. Dead humid, and then a downpour: it faded a bit by 7:00 a.m. and so with my older shoes I went out for a basic Hamilton 5K. Started downhill first, and managed a fair pace given the way I felt. Finished the run with a push towards Dunkin Donuts to get the distance in without having to cross the road. Then warmed down with another half mile or so back home.

Time: 22:14
Speed: 8.5 mph
Distance: 3.14 miles

Comment: small step towards getting back on form after the three weeks off. Sore in various spots after my Saturday 8-miler; needing to do some more hills, but that will have to wait until I have a little more time.

Delmar rail trail -- Saturday Aug. 5

Early morning start for my first run in three weeks. One week busy in Sapporo, one exhausting week on the road (well, rails actually), and then the flight home--too tired to contemplate running for several days, and a cold to boot. Now I'm just about recovered, thanks to time, an end to the heat wave, and the nurtures of family. Drove out here yesterday; definitely needed to stretch a sore back, among other grumbles. Went along usual back roads to old rail line behind the plaza, aiming for the waterline or just down to Normansville. But (had this been so before?) no rails or sleepers, so I followed the rail line. It curved away from the river, but I pressed on until finally they connected, after about 3.5 miles. Alas, the bridge was a bit nightmarish: 25' above the deep muddy river, perhaps 30-40 yards long, gaps between the sleepers, many of which seemed rotten and/or not well fixed. Gingerly stepped across, wondering why I was doing it and also why the bridge was left in that state. Must be another way back. But no. No side roads, only the throughway high above. Back across, some on hands and knees, then running again; turn off trail later at a road bridge and make it down to Normansville. From there home by road, up the lane to Delaware Ave.

Time: 1:01:14
Speed: 7.8 mph
Distance: 7.98 miles

Comment: good for a return-to-running trek; maybe a bit longer than the 10K I'd planned, but interesting. Almost all flat, but I'll do hills once I get home properly. Need to get back into the swing while August is here; September it all gets so difficult. Time too to register for a couple of runs, some targets: maybe one in Oct. and one in Nov.? Also perhaps the NoHo x-country runs, finally. I should plan a regime through the winter 5k and 10k series, and then think about a spring marathon? Maybe.

Yama-nobori, take 3 (7/15)--Triangle mountain (backpost)

[Last of the Japan runs, alas, and so last of these backposts too]

Bike to Nijûyonken 二十四軒, looking for a parking spot. Find a medium-sized park with a baseball ground and 100 year kinen-hi, evidently put up by families of tonden; _large_ stone. From there run towards Maruyama (asking directions as well as consulting map), then head up into hills with the triangular mountain (looking like a big green musubi) as my target. Find a way up steep trails (at first not vey easy, and *accidentally* on private land) into nature reserve area with proper climbing trails marked. Head up to top; pretty steep, with steps in several places. Summit 311 meters, I think. Pause there for pics (cell phone, so only Tall One ever saw them), then head down via a slightly different route (the mountain hikers have several options; chatted to a few in passing, too), coming out finally at the proper entry place (yama no iriguchi). _Next time_ that's how I'll go in. Then take roads back to bike.

Time: 58:10
Speed: 6.2 mph
Distance 6.04 miles.

Comment: Hard but good climb, and a fitting end to the Saturday run sequence this trip. Next Saturday we'll be on a train bound for Kantô, we hope.

P.S. Here's confirmation of the trail and height.

a familiar trail--Friday July 14 (backpost)

Just had to do the Ivan run at least once. Bike to Jikan, then run along roads across to Fushiko Park (linear, north-south, marked distances, etc.). Do a single lap once there, and then take roads back to Jikan.

Time: 47:04
Speed: 8.0 mph
Distance: 6.25 miles

Felt like hard work, partly the solid roads and partly the many stops for crossings. Low on pace today.

nen no tame--Wednesday July 12 (backpost)

A re-run of the basic loop round top half of campus.

Time: 21:38
Speed: 8.7 mph
Distance: 3.12 miles

Short and swift, pretty satisfying for a solo run.

Yama-nobori, take two--Saturday July 8 (backpost)

Saturday stretch time! Made a late start (7:45) with Bôya in tow on his bike. Headed off for Citizen's Forest, with him, but when we arrived he was ready for home. He biked off (after we'd looked at a shrine and taken a hilltop view), and I headed into the mountains: got the route right this time, though the going was still very slow. Made it up and over the edge of that particular mountain, using a yamanobori trail with several stepped sections, and back via the park and home the way I'd come.

Time: 1:43:35
Speed: 6.4
Distance: 11.02

Comment: good stretch, but no chance for pace. It was a good change to do serious climbing, even if it was a bit all-on/all-off. Oh for undulating hills -- there are some in the area, but they take time to get to. Train on what you can find, I suppose.
n.b. Later in the day we biked as far as the sea along the Shinkawa and then had to walk about 5K of the return trip when the bôya got a flat. All good x-training.

Campus half loop -- Friday 7/07 (backpost)

To diagonal road, down to Jikan 時館, into campus, then right onto Keiteki dorm memorial stone road, then out onto highway and back up to Kita 24, but cross highway and rivers a couple of times en route to make a timed 5K.

Time: 22:11
Speed: 8.4
Distance: 3.12

Almost drizzling, humid but cool. Wear full leggings and not aiming too fast at first, but gradually speed up. Stop timer before home, then warm down.

5K+ -- Wednesday 7/05 (backpost)

A new (short) exploratory run: head out to the Joy supermarket, then straight north up to beyond the big highway, then loop across east a bit and back.

Time: 28:17
Speed: 7.7
Distance: 3.65

Comment: slowish, but probably feeling yesterday's run a bit.

Note: later in the day, we did the Moerenuma park visit: lots of hillclimbing, wallclimbing, running, etc.--the end result was that I was too tired the following morning to do my Thursday run.

Morning nearly 10k -- Tuesday 7/04 (backpost)

[No Monday run--time for a rest after Sunday, and laundry to do anyway]
A river run, the slightly longer version of the Shinkawa morning run: all the way up to the river junction, then cross the river by the Fire Service Training Center, and back along the other river to the No-shi park.

Time: 44:30
Speed: 8.2
Distance: 6.05

Biking Toyohira River -- Sunday 7/02 (backpost)

A sightseeing trip for Sunday with Tall One, but, Scrooge-like, I thought we should _bike_ to Jozankei, not take a bus. I knew from last time (thanks to Kasumi-san) that we could do at least Ishiyama by bike, which is over halfway. So why not the whole thing -- about 30km from Sapporo-eki, supposedly. Took the GPS and it measured about 21 miles from our place; could have been shorter, but some of that was the vagaries of our river-run route (less traffic, more shade, generally nicer). The return trip was much quicker, obviously, being basically downhill, but it was a great trip overall for putting us in the middle of nature. Times and distances rounded off:

[outbound]
Time: 2:23:00
Speed: 8.7
Distance: 21 miles

[return]
Time: 1:50:00
Speed:
Distance: 20 miles

Comment: Given the granny bike I was on and the traffic, etc., this was quite a trip. Fantastic views and air, and a couple of good snack stops. Ride home was mainly downhill and nearly all road, skipping some river trail; hence faster overall, but I ended up killing my left arm from yanking the bars up over the bumps (argh). Good exercise? Not sure, but definitely an exploit.

Yamanobori, etc. -- Saturday 7/01 (backpost)

Later start, after a better sleep: out by 6:30 and off to No-shi park's southern tip, then follow the river southwest and head to the hills. Aiming for one place (Miya no sawa) but miss it and so head uphill anyway (asking another runner for a hint en route); end up on a real mountain trail (= bear warnings!) and stumble over a couple of streams through to the next valley. Find a way down, then intersect with the route I was looking for. Head back up it, but too tired to try it today. Home with much meanderings, sort of feeling my way. Good workout, probably the limit for now (if not for the mountain trail, probably a couple of miles more).

Time: 1:30:27
Speed: 6.9 mph
Distance: 10.48 miles

Comment: definitely a "try over" route, though I should perhaps bike it to see where it all is first. A. could bike it while I run, perhaps. Seems that Saturday mornings will be good for the long run, and then Sunday rest day (but see next entry...)

Stepping out -- Friday 6/30 (backpost)

Early out into bright sunshine, after some rainy and cloudy days; follow Shinkawa (riverside) trail again, going up as far as the road junction at Hassamu East 13, then back along Hassamu river to the No-shi park, and home by usual roads.

Time: 36:39
Speed: 8.20
Distance: 5.01

Comment: Despite short nights, the bright sun (dawn starts at about 3:45) by 5:00 has me raring to go. Aimed for a bit more pace this time, and somehow managed it. As with a couple of the other runs, I stopped the clock well short of home; then I either warm down, or do a sprint or two.

Stretched 5K -- Thursday 6/29 (backpost)

Out before 6 a.m. again, but busy schedule ahead so keep it short: out along North 23/24 to the large park, Mikaho koen, on East 4-6 or so (baseball games going on there already, bien sur). Loop around it and then find a similar way home.

Time: 26:24
Speed: 8:00
Distance: 3.52

Comment: This is a pretty minimal run, and I'll probably need to do more than this unless I really run *every* weekday. We'll see -- tightness is disappearing but ankles are full of weak spots and sore stretches. Lack of sleep, leading to no recovery?

Shinkawa basic -- Wednesday 6/28

[Next in the series of backposts from the time in Sapporo -- quite a few more to come]

Again early start and out to the river; on turn-around, head across as far as the No-shi gakuen, then home from there. By 6 a.m. it was already full of folks exercising. . .

Time: 33:39
Speed: 8.14
Distance: 4.57

Comment: aiming to add distance a bit, and find my way around a bit more. Probably a bit more rested, so the run was faster, but with traffic lights it's hard to get a sense of real pace (and to get a good flow). I'll adapt.

First Sapporo run -- Tuesday, June 27

[This is the first of a bunch of backposts, covering the time spent in Japan so far--nearly four weeks already, and about 10 days to go]

Very early morning (though by 5:30 the sun's already well up), out to the Shinkawa road and follow the river (part on walking trail) for almost two miles, then cross and back along the other side.

Time: 30:50
Speed: 7.74 mph
Distances: 3.98 miles

Comment: felt great to be back, and the long grasses and weeds on the trail next to the river made a great morning sunshade, a sort of green alley to run along. Definitely no stamina or strength right now -- still trying to find enough sleep to get over the trip, but there just aren't enough hours in the day.

Seven miles, 3H

Weather turned to real summer: hot, hazy and humid. Hit 95F on Sunday (yesterday), but I was determined to get a run in. We all went by car to the Quabbin and walked across the dam to look at the spillway. It was great, and there was a trace of breeze; then I took off on my run while the others went home. It's two miles from the spillway to the Tower; ran up the steps and then caught my breath at the top (but it was HOT under the perspex); then down and back out, down the hill again and across the dam, then head home by road. However, I was bushed -- partly heat, partly starting on a hill? and partly just not feeling very good (still not today). So I figured 7 miles or an hour depending on how I went. Hit seven miles with a minute to spare, and stopped. Then ran the 1.5 miles home at a leisurely pace.

Time: 59:06
Speed: 7.2 mph
Distance: 7.13 miles (and 1.5 miles jogged)

Comment: weather is a big factor, even more than hills. I'll adjust, I think, to the summer once settled in Sapporo. Morning runs are different too. Can't wait!

hurried ten-miler -- June 15

Time slipped by, what with getting ready for the trip and having (kya!) social obligations; ended up eating too much and feeling sluggish a couple of days in a row. But I also snagged a new pair of shoes, ASICS gel very basic from Dick's at the Mall; under $40, and nice and bright white (well, for now) -- visible for sure. Anyhoo, it was dry yestereve, so I took off after getting home for about an hour before picking up ninja girl from her class. Had planned to go up the Quabbin observation tower, but it was a bit too far. By the time I was crossing Winsor dam it was just over 30 mins, so I had to do the basic loop only, i.e. exit on to 9 and follow that all the way home.

Time: 1:15:27
Speed: 7.96 mph
Distance: 10.02 miles

Comment: nice variety of slopes and flats, and although it was all road I got to use a fair bit of verge. It was muggy but windy, and the water looked like the ocean, it was so dark and choppy. Great view of the spillway in full flow, spume rising from the waterfall under the bridge. I stopped there a bit and so the time is a tad incorrect. The shoes were fine, nice and soft, plenty of room but secure. I was very tired afterwards as I hadn't really gotten psyched up for a longer run. Soon it will be mainly short morning runs, with long ones only on weekends. One negative: knee soreness that reminds me I need to be x-training by riding a bike; fortunately that will be easy while I'm in Japan. Only a few runs left before the trip: probably shorter ones, it's so busy. But I'm at least pretty close to the prepped state I'd wanted. Almost 8 mph in this one, and that's probably it for me in solo runs; maybe 8.5 will have to be my fall target, when the competitive runs begin.

Quick 5 (miles) - June 11

Not sure I'd be able to run today, partly from general tiredness (busy weekend and early starts again) and partly from overeating with all the delicious food around (picnic season and end of school year, etc.). Also I got sunburnt at noon today, as the rain *finally* lifted and the sun arrived: it was cool, however, so I didn't remember sunscreen or avoidance. But at around 7:30, still lots of day light left, and after playing some frisbee with R, headed off for a 3-5 miler. Wanted different than my local 5K, so headed GeoHannum to trail, and then across Jackson to Howard and back up to town hall (2 miles); cross 202 and down Jabish to do a loop around Devon Lane dealership, then back up Jabish to E Walnut and to _that_ end of the common; right onto 202 and then home via GeoH again. Hit 5 miles after a final push up Dana Hill, stopped the clock and jogged a bit to cool off.

Time: 35:54
Speed: 8.37 mph
Distance: 5.02 miles

Comment: started gently but then figured it was worth pushing as it'd be short. The hills (up to town hall and then back up onto the common) made miles 2 and 4 slow: 6:30, 7:47, 6:44, 7:47, 6:32. It's like a two-speed engine, uphill and flat/down. Maybe that's just the way of it? Felt good and stretched at the end of it, training-sore. Maybe no time for a run tomorrow, so it's good I got out.

TGIF - 12 steady miles

Back into the swing, I guess. Left the office jonesing for a run: had two in mind (Harris Mountain & Amherst/Buffam Rds), but went for the home option. Haven't done a Harris Mt run for a good while, and never with the GPS, I think. So, after basic stretching, off on GeoHannum to Batchelor, following its various turns, then up Harris to Harris Mt; right on Bay to WW, dive down to Orchard and to Federal, then out onto 9 at Tilton's and home. Ran the stopwatch as far as Stop'n'Shop, when F drove by and I hopped in, having covered the desired 12 miles, thus:

Time: 1:34:19
Speed: 7.64 mph
Distance: 12.02 miles

Comment: beginning to feel like its meant to. warmed up at 3 miles, felt good at 5 and still fine at 7. The hills added variety, but after an hour I started to stiffen up; could have finished a half marathon but a bit sore; still need to increase average miles, I guess.
The pace tells a story:
6:41; 6:57; 7:09; 7:18; 7:34; 8:29 (the mountain); 7:46; 7:39; 0:53 (0.12 miles); 8:44 (Orchard Hill); 8:19; 9:19(Federal Hill); 7:24 (0.9 miles).

Maybe I should try it backwards -- and slow down more at the start...

making pace: 7 at over 8

Out yesterday evening after a very wet and cool day -- fortunately not rained on, but I did have two layers on top and my reflector vest. Wanted to do 6-8 miles, and decided on roads because all the trails are flooded: GeoHannum to 9, down to Allen, over the hump to 202 and across up the hill to Old Enfield; sweep down to cross 9 again and up to town common, over to Jackson and then back to Dana Hill the road way.

Time: 50:56
Speed: 8.31 mph
Distance: 7.06 miles

Comment: Stopped the timer about a half-mile short of home; wanted time to cool off, and I've made the seven miles. Felt definitely better going up hill after having done the track work; aiming for pace more than distance, but happy with both. For now, I've two weeks left to get both up a bit higher -- 8 at 8.5.

(read some coolrunning bloggers on training distances and realised I'm *way* short of serious; 35 miles per week was considered insufficient for half-marathon training. Meh - I still run as much for pleasure as effect, and there's not time in my schedule to do much more than 25 a week, and even that's not easy -- perhaps in Sapporo I can bump it a bit, maybe 30. . .)

Track Running!

Out with R to BHS track, a nice new 440 yd oval. We did a few warm-up laps (R joining me on alternate laps) and then did some sprint bursts (alternating straights and curves). Not really time to do much distance, though it was pleasantly warm (after some really cool wet days) and still - felt very limber, but not wanting to overtire RR, switched to sprints: 100 yd dash a couple of times each. R running 24s and me staggering to 16s. Then I finished with a full lap, but that was tough (1:25 or so). Overall it came to something like this:

Time: 35:08
Speed: 7.59 mph
Distance: 4.45 miles

Comment: Best sort of training running I've done since the winter 5 and 10k series. Must do it again when my legs recover.

Long Saturday run - June 3

Catching up now with the backlog of entries: I guess this means I'm back into the swing, and I need to keep entries shorter and more up to date. Saturday, despite hopeless weather, I had the time available and went for a long run. Aiming for 11-13, and I thiink it was probably a fair call: I'm sore now in new ways, which a 10 mile run wouldn't have brought on, but I want to get up to speed before going to Japan so I'll just put up with the stiffness (especially noticeable in the hamstrings). In shorts -- it was mild-- with t-shirt and jacket (it was not warm enough for just one layer; probably 50 degrees F?), I set out in sporadic heavy showers, and for the first four or five miles I was not totally drenched. Headed down the rail trail (direct entry) and followed straight to 181, crossed over and entered new gateway; this shortly became the snowmobile trail, which I was too wet to argue with; turned right on reaching Pine and rejoined 181 back up to the railtrail, then followed that home-but stopped the clock when I reached the momentary shelter of the railway bridge at 202. *So* wet I might as well have been swimming.

Time: 1:34:05
Speed: 7.77 mph
Distance: 12.19 miles

Comment: Felt good at 4 miles, warmed up and ready for the distance. In better weather maybe I'd have gone all the way timed and done a half-marathon. The surface was of course soft, but it's knackering to dodge puddles and the edges of the trail are stony/uneven. Eventually I gave up and splashed on through, but the cold was also a factor--in the heavy rain you get chilled. All in all a good training run, and not too shabby pace-wise, but tonight I'll do some careful stretches and maybe some track work at BHS. Must get the old bike set up too for some X-training.

backpost 2 - June 1

Thursday evenings are always good times to run: too many days had gone by, so I was thinking of an 8+ miler to catch up distance, but in the end I couldn't really do it. Weather didn't help: it was mild but raining, and as I was starting out from the office I didn't want to get drenched. So I shortened a potentially very large loop of the run, which went thus: office, round campus clockwise from Whitmore to the top right corner, then straight across and up the hill to East Pleasant; left and follow it to Pine, cross over onto Puffer Cir and down to the trail that leads back to the park off Montague; then to No Pleasant and finish the campus circuit. A sort of misshapen figure eight, with a couple off hills and nice variety (if still mainly road). Details thus:

Time: 46:03
Speed: 8.07 mph
Distance: 6.2 miles

Comment: ended up feeling bushed after the first couple of miles, but that's because I had speed in mind and really wanted to be at 8 mph or above. Just made it, but it's still uncomfortable. Keep at it, I guess.

backpost 1 - May 27

A Saturday run, just over a week ago now; aiming not for overall length but for toughness (and to check my estimated distances from a week earlier). I liked the mix of road and trail: starting with road route (Stop and Shop, Rt 9) to back of Tilton's and then up onto the old rail bed, following it fairly smoothly this time till it joins M and M, then out to Holland Glen.

Then the kicker -- did the Holland Glen loop, starting on the river side (east). It felt really tough, though it's only a mile all round, and the run back down (west side) was quite swift--though I was cautious, as per my pledge of a year back (yes, a painful anniversary some time soon I think). Then I ran back the same way, getting the following from the (more or less) trusty GPS:

Time: 1:10:53
Speed: 6.61 mph
Distance: 7.81 miles

Comment: I was reminded how far away I am from deep conditioning; an easy run is one thing, a challenge like this one just knocks me out. Keep working at it!

going the distance -- May 25 medium run

Out in the darkening evening in muggy late May, looking to get some miles on the clock. Not feeling particularly with it or zippy, but ready to try. Went to GeoHannum, then back into railtrail and followed that all the way to 181. Back up 181 to town and home round the front way, back into GeoHannum. Stopped the clock at the entry to DW. Pace varied, with a fast first mile (6:01) and a slow uphill sixth mile coming up to the common (8:51). The rest pretty standard:

Time: 56:17
Speed: 8.00 mph
Distance: 7.50 miles

Comment: nothing to get excited about, but it's a step in rebuilding strength. That's what I felt I lacked most on the run: just felt flimsy, except for the first mile (when I still felt tentative) and the last 1.5 or so, when I was just about beginning to flow a bit. Little by little, then: it looks like right now I can expect 7:30 pace, and once I've gotten a bit more distance comfort, I'll need to do some speed training and push up towards 7:15 and below. Still so busy, but maybe Saturday I can get a longer run...

May 23 - a saddle sore 5K

Well, just sore, really -- calves, achilles, back of knees, thigh fronts, and hip/groin. A month really was too long. Still, little by little. After wrking lateish last night I ended up going out in the dark, a moonless night cool enough to warrant a hat. Did a reverse local 5K, starting past Stop and Shop and then Rt 9 and down to the dump road and back up the hill. The reverse run is prery nice, as you're making a good pace by the time you hit the hil, and you want to fight to keep it up. Here's how it turned out:

Time: 22:43
Speed: 8.47 mph
Distance: 3.21 miles

Comment: well, the figures are nice, but it felt *sore* on my calves and achilles area. Makes me realise that I'd been really plateauing back in the early spring -- no pain, no gain. Well, I think adding speed is probably not quite that easy, but I'll take this reintroduction to soreness not as something to overcome but a reminder of what I'll need to feel if I'm to increase speed average to 8.5 mph -- actually, I want to revise that down a bit, aim for a pace of not 7:00, but 7:10. I think I can do it, even for a half marathon. That's a target of about 1:34. Yosh!

Saturday May 20 - back in the saddle again

With the enthusiasm of 1970s Aerosmith, I set off after choiring at the 4pm for a "wake up" run. It'd been almost a month since the last real run, and only one other jog since. So a mid-distance, mid-pace, exploratory, intention-setting run was my goal. A mix of road and trail, open-ended. I took a direct road route (Stop and Shop, Rt 9) to back of Tilton's and then up onto the old rail bed. The first bit's hard to find, and a bit overgrown, but I followed it with stops and starts till it joins M and M, then followed that out to Holland Glen. Felt fine, took a break. Called F and she drove over--we both strolled by the brook a while (lots of rain recently, so it looked mighty fine). Then I ran back the same way, stopping just short of home and cooling off. I had no GPS with me, but I'd timed it, and I estimate the distance here using the old string method:

Time: 55 mins
Speed: 7.4 mph
Distance: 6.8 miles

Comment: it felt like a much longer run, but partly that was the long interval between the two halves. Felt _very_ tired the next day, and sore in forgotten places. やっぱり、a month is too long to keep any useful condition: two weeks is about the limit. But never mind: I'm back into regular multiple runs a week mode, inshallah, at least through September.