NoHo x-country 5K, take 3 -- Tue. July 24

Plenty muggy, and a slightly lower turnout than last week--Ivan and Colin both there, but the chap who beat me the last two times wasn't there, so I chased the older, short, quick-stepped guy; he took off much earlier than I thought he would, and following him I lost one place at about mile 2, then two more (high-school kid team) at about 2.5, and though I chased at the end, that hilly bit just wiped me out. It's a tough course, for sure!

Time: 20:12
Speed: 9.2 mph ?
Distance: 3.1 miles

Comment: no NoHo run next week cos of camping, so back to distance running exclusively for a bit.

UPDATE -- the results have finally appeared online, and they have me down as 6 secs quicker than I thought. The two lads who pipped me by 2 secs (actually they were comfortable and I was pushing it) are 14 and 16. Ah youth!

Ten mile wakeup -- Mon. July 23

Wakng up after a weekend eating snack food and sweets, sitting around at all hours and reading all of HP VII en famille. Today I wanted to run more than 24hrs prior to the 5K tomorrow, so a muggy mid-afternoon run (in older shoes cos of threatening rain, which only showered a bit at the end). Did the non-Holland Glen course I did last week (_with_ bug spray this time), but at the end added a Hamiton Road reprise to stretch the course a bit:

Time: 1:15:01
Distance: 10.01 miles
Speed: 8.0 mph

Comment: felt very tough in the mid stages, thought the first two miles were great. A good mix of hills and trail, so useful training at least.

Pre-Potter leg stretcher -- Fri. July 20

Facing a weekend in reading the Deathly Hallows I took the chance for a run in the evening, and figured I'd do the run Ivan and I did tha Saturday, an Enfield road with some hills and half the town common. Went just over 8 miles, stopping at the S&S instead of the DD where we had stopped, thus:

Time: 59:27
Speed: 8.4 mph
Distance: 8.32 miles

Comment: pleasant and felt quite fast for a solo run, though I was creaky at first. These faster middle distance runs are okay, but I need to add in at least two doubel digit runs a week if I'm going to get teh miles up. . .

Campus lap day - Thu. July 19

In company, though with Ivan only as Mark had a concert and was running earlier. Tried a variant 5 miler, looping campus as usual from the Visitor center but then going straight up th hill to Tilson Farms, and going left along to something-Ridge Road and down that to a link path through to Hobart, then back on NoPleasant St. into the campus loop. Thought about doing one more, but then we chose a shorter extra loop, with the progressive EPleasant hill; ended up walking back though campus after stopping clocks at Thompson. Good leg stretcher:

Time: 1:04:30
Speed: 7.4 mph
Distance: 8.0 miles

Comment: something of a sore achilles tendon (right leg). apparently connected to the jammed-tight calf on the day of the first NoHo X-country. Not sure how to proceed, but I'll have to watch it. Otherwise feeling fairly good (but *boy* was it muggy and wet for this run!)

NoHo 5K X-country -- Tue. July 17

Better weather this week, though still hot and a bit muggy. Went ahead with my "loosen up by biking over" plan, and set out in good time for the 10+ mile ride along the bike trail (mainly -- it peters out in residential NoHo and I had to find my way from there to the town center, and thence on to the Gardens for the race). Ivan there, and also Colin B., still doing doctoral work at the uni -- I'd not seen him at any gathering before, but it turns out he took up running abruptly and in 9 months had done his first marathon. Now he's done two, and will be doing (he hopes) the Tokyo 2008 -- how cool is that?! He said if he could do it anyone can -- whcih is what people say, but I _still_ just can't see it. Ouf. This Sunday I'll take another crack at the 20-miler I failed on last week, perhaps.

[note to self -- must run Friday as no run on Saturday, thanks to HP activity!]

Anyhoo, back to the race: a bigger field, 103 people, and I had the same tussle with the same guy -- overtook him and others at one mile, started losing a few places at just past 1.5 miles, then he re-passed me at just past 2 miles, and I just tried to keep up after that. Came in 18th enfin, 10 seconds behind:

Time: 20:28
Speed: 9.2 mph
Distance: 3.1 miles

Comment: the splits are very revealing: mile 1 = 6:18, mile 2 = 6:05, mile 3 = 7:16, and then a fast finish (11 mph instead of the average 9.2). I'm happy with mile 2, of course, but the big fade is too big - -I need to even it out a bit, keep more push for the 3rd mile. Problem is, the toughest bits of hill are in mile 3, so it accentuates fade. Still, to get all three miles in the 6s would be a good target. Maybe next week.

Solo 9 -- Mon. July 16

Early evening and I wanted to add some miles, but not get too tired fo the 5K race today. So I figured 8 miles or so on a mixed course, but when I had gone about a mile or so I realised I had no bug-spray on! Not worth risking a Holland glen, so I did a variant of that loop, with some rail trail at speed and amost holding my breath. Geo Hannum and Ahmilton, then Allen and 9 to Federal, to pick up the old rail trail -- go along to M & M trial and come out on 9, but instead of Holland Glen follow 9 northwest to Gulf, left onto it and then take Federal back to the old rail trail, follow that to Cherry Circle and then road all the way home, stopping the clock at 9 miles just past S&S.

Time: 1:07:34
Speed: 8.0 mph
Distance: 9.02 miles

Comment: after the usual goodish start, slowed down a bit as I did trails, but on the way back, at around 6 miles, felt good -- using focus on high strike rate, and not worrying about stride lenght. Running at more like 85% instead of usual training 75%. I guess, and then near the hour made a push UPHILL into town to make sure I completed 8 miles on the hour. Maintained pace to end, but pretty weary after.

Morning 8 mile stretch -- Sat. July 14

After what ended up feeling like a tough week, a morning leg-stretcher with Ivan for company made a perfect start to the weekend. We did a basic Quabbin loop for the hills and a look at the water (as Ivan noted, a great opportunity for elegant confusion, given extra possibilities when a small flotilla of ducks scattered across the water-sky from the little cove in the bomb-burst pattern used by Red Arrows et al.). So to 9, then allong to Allen, up and over, cross 202 and more Allen, then left all the way to the water, loop around and back down Enfield, over 9 and across the river up to the town common, where we opted for the near end only (there were historic cars on display, a nice bonus -- including a Austin Healey and a TR7, among others) and down the hill to stop at the Quabbin shops. It was hot in the sun, but not too muggy:

Time: 1:05:07
Speed: 7.4 mph
Distance: 8.01 miles

Comment: not a hard run, but a longer distance than Ivan is used to of late, so we headed out to the Roadhouse for a restorative breakfast (joined by F). Just perfect!

Catchup Post: runs this past week (July 7~July 13)

Now I'm back and trying (unsuccessfully) to get up to my 40 miles p/w average, there's a lot to write. I've just spent a while doing the UK backposts, so this will be a list to bring me almost back to the present -- then I can go back to one run per post.

July 7 - -long Quabbin run, intended as an 18-20 miler, but called the rescue angel after 14 thanks to deerfly trouble and general weariness. I'll get the whole run done next week, I hope, especially now that I know the first bit of the route better. No GPS, but tracked on Google Earth.
Time: 1:58:54
Speed: 7.28 mph
Distance: 14.43 miles

July 8 - -short run with a weary Mark (brush cutting and swimming already on this muggy day) along Amethyst Brook's flatter trails. Distance estimated again.
Time: 27:34
Speed: 6.5 mph
Distance: 3 miles

July 10 - -NoHo 5K X-country race, my first attempt. This is a tricky course, and I'm looking forward to doing it again. Ivan was there, as were several other familiar faces (including LFM and her younger son, practicing for the NHS track team -- excellent!). Digivice back in action again, finally, though I didn't se it to time me, stopping it only when Ivan crossed the line. Still, the times etc. are posted on CoolRunning (came in 12 out of about 50):
Time: 21:18
Speed: 8.75 mph
Distance: 3.1 miles

July 12 - -campus laps, a new 5-mile variant with Mark and Ivan for company. Met at the V center at 7:00 and went clockwise round as usual, but then on pasing the Newman kept straight in towards town, doubling back at East Pleasant to take the gentle hill up to the intersection with Eastman Lane, then down that to rejoin the campus loop and back to our start point. Took a break, and the others headed home then I went out for a second lap of the same, slightly quicker. Good stretch, and I was well later that night. Times combined here:
Time: 1:16:41
Speed: 7:87 mph
Distance: 10.06 miles

July 13 - -short run to stretch sore legs, late on Friday evening. Did my Hamilton 5K route, but added a VFW at the end to bring it over 4 miles. Just me and the fireflies on a cloud-lit gorgeous summer night:
Time: 29:32
Speed: 8.3 mph
Distance: 4.1 miles

That was the week.

Backpost: UK run #5 (Tue. June 26)

This was the last UK run I was able to do on the whole trip, though I did manage a few other walks, including cliffs and a Great Three Hill walk (Pilsdon, Lewesdon and Waddon, 6.5 miles and more than three and a half miles, with Ben, R., and Emma, all to tire us travellers out before the flight back to the US).

Canal-side again, this time from Coven, where again we'd stopped for the night (right next to a pub, called ridiculously enough the Fox and Anchor). I went off along the canal on the way we'd be going the next day -- past a sewage works, and on into the city (Wolverhampton) where there were at least two major canal junctions (the first one I passed, Autherley, was the one that we would be taking the next day). Boggy canal path, and it was separated at times from the canal. Livened up a bit by some yobbish lads on bicycles, but they seemed afraid of getting muddy so were no real trouble. At my turn point (five miles or so) I passed two runners going the other way and after turning chased them, but they veered off into the town before I could catch them. Got totally wet shoes as I ran through a flooded section of path that turned out to be deeper than I'd expected. But a good run and we had a solid dinner at the pub after I'd showered.

Time: 1:14:58
Speed: 8.1 mph
Distance: 10.17 miles

Comment: would have been a bit quicker if I'd had any idea where I was going; I dithered a fair bit before settling on a canal side run. . .

Backpost: UK run #4 (Sun. June 24)

My first run from the canal boat (necessitating a shower in the very めんどくさい shower on board, ouf!), and done under time pressure. We were in Rugely, and had just discovered that there was an evening Mass we could get to, so I had to run and get back into presentable shape in an hour. I figured 15 minutes out along the towpath, and then 15 back. It gave me a chance to see the sort of boating we'd have to face in the morning (handy, as that Monday was the day of TORRENTIAL rain, so knowing a little about the canal was a plus -- would have been even better if I'd had more time). Met several dog walkers and a family out cycling -- it's really cool how well used the towpaths are.

Time: 30:26
Speed: 8.7 mph
Distance: 4.4 miles

Backpost: UK run #3 (Fri. June 22)

Nice short and simple run in Shropshire. We'd driven up the 205 miles (made longer by an hour-plus spent in a traffic jam at Taunton) to stop over at my sister's before taking to the boat, and I needed to stretch my legs--smart sister asked if there was anything I wanted before dinner and before I could answer said, "Wait, don't tell me, a run?" She prepped me with a course, but in the event I lost my way a bit and did a shorter run -- it was raining, and I was fine with a shorter one. Can're really recount the route, but I enjoyed the scenery, including a big mill pond and some fine muddy lanes.

Time: 28:00
Speed: 8.6 mph
Distance: 4.01 miles

Backpost: UK run #2 (Wed. June 20)

This was the ambitious one, the great Two Hills and Two Valleys run, done from Sunnyhayes. Headed out through Allington and up the hill out of town, then at Dottery (Dott'ry, as Mrs Gerrard said it) turn off left into the vale of Marshwood; followed along to Shave Cross, then right off that road along the lanes towards Pilsdon. Start the climb up Pilsdon Lane, then cross the main road at the Cokpit and finish the climb to the top, until recently thought to be the highest point in West Dorset (now measured as 2 meters shorter than neighboring Lewesdon, my next target): 909 feet, or 277 meters, all climbed from the vale in less than half a mile. Just short of the top, as I jogged round the perimeter, I somehow missed my footing and turned my ankle, so stopped the clock for a bit to fume and rest. 7.86 miles so far.

Then I went on to the top - very windy, but of course spectacular views, even without perfect weather -- what a great ship to ride into a storm on! (click to the "aerial" view once you get to the multimap page and you'll see what I mean -- the hill was a pre-Roman era fort).

Then back down the prow of the hill and left on the main road as far as the trail up the back of Lewesdon, about another two miles to that peak, with a much more gradual climb to its hidden but flat village fort space at the top; then down the steep south side to Crabb Hill, and down again to cross the fields to Four Ash crossroads. No Stoke Abbott this time, but back down the main road to Bowood for a left onto the footpath across to Little Strode, and around the lanes to the Silkhay turnoff, but go straight on to Patley Wood and the lane -- aiming to follow this down to Pineapple lane, then across onto the footpath to Elwell, coming out just above the fruit farm. Take another break at about this point, with another 6.22 miles travelled.

Then, very tired, jog rather than run on sore legs all the way home through Wooth and Pymore, for another 2.79 miles. Next time I visit, I'll do it in one go and with energy! But it was a great sightseeing trip, even tired as I was. Here's the combined figures:

Time: 2:33:35
Speed: 6.59 mph
Distance: 16.87 miles (longest I've ever done in one session)

More backposts to come (it was a busy trip, even if I didn't run as often as I wanted to).

Backpost: UK run #1 (Mon. June 18)

This was my first day in Bridport, and the weather was firly typical for the weird June that it was: blustery, chilly even, and wet. Started up V Grove past St Caatz to the footpath and lane over past Colfox, then cross the Beaminster road and down into Fishweir Fields; out from Bradpole via Lee Lane, checking the monument in passing, and down the main road as far as the cemetery--cut through there to head out there to Crock lane, and then find a way up onto Hyde Hill--straight up and then run along the top all the way, looking over Bo'hampton and then striking out toward the caves. . . only to veer round towards the dump end of Long Lane and through muddy trails to come out at the far end of the old Quarry, up near Rom Rem (at this point get hung up by my shorts on a gatepost -- arg!). Down onto main road and into West bay, touch the sea and then home via the Brit Valley trail.

Time: 1:31:03
Speed: 6.7 mph
Distance: 10.22 miles

CommentL long, muddy, wet. familiar, marvellous! Not fast terrain, and lots of hemming an hawing about where to go -- but a great workout.

7.5 mile rail trailer -- Thu. July 5

Still a bunch of update posts to do from the UK trip, but here's my first run back in the US: inCREDIBLY muggy (considering how cold and rainy it was in England) and somewhat late in the day, and no Garmin device to track it, but a satisfying enough hour's plodding. Went the long way in to the rail trail and followed it to the main the canal branch, along that to the main road and back home via the town common and past the donut store. Timed it using the stopwatch on my cell phone, thus:

Time: 57:46
Speed: 7.83 mph
Distance: 7.54 miles (measured on G. Earth)

Comment: felt strange not to have speed feedback while running, and I felt pretty sore still from the recent hiking, traveling and biking -- but at least I'm back into season and ready for the higer weekly load. I think.