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.