MDay-112 -- Sun. May 31

Schedule said 14 miles for my long run this week, so to make it fit better into SRRC I ran to DnD and home again--that takes care of most of the 4 miles, leaving me needing just 10. Good crew today: Bill, Ken, Jon and Nick, Madison and her dad (also Ken), and Dawn, now over her injury, apparently. Jay was also there, stil not running; Andy and Amy were busy with the triathlon.

We made two groups, a ten mile (using my Barrett/Bardwell flattish route of a few Sundays ago) and a six mile (going out and back on the trail). Highschoolers had had a big meet the day before (Maddie scoring third in the 2-miles and going on to state finals), but the guys were game for 10, so it was them and me, Ken and Bill. Started slow, so we all stayed together until the split, then picked up a bit on the road. Hot, sunny, but nice shade for a good part of it. Felt good, having warmed up with the two mile run in from home already. Bill kept the pace steady after a while, but at the halfway point Ken and I wanted to pick up a bit and as we hit Liberty we opened up. Bill stayed back then pulled up to join us, just after we'd done the fast mile (not sub-7 this time). Bill didn't want to slow down then so he and I chugged quite hard up to the trail head and then waited for the younguns. Ken went on ahead as Bill and I circled back, and then we went as a foursome into the trail: after we crossed OldSpfld Bill and I chugged ahead again, but as we passed the lumber yard the younguns closed up to challenge. But they bid too early: Bill was away and I followed, and that last mile was a 6:31 for me--the sub-7 I'd been wanting. We even caught up with Ken just by the end. Good run: here's the main portion:

Time: 1:20:50
Distance: 10.61 miles
Pace/Speed: 7:37s/ 7.88 mph

Then Bill and I, after a quick cool drink and a chat, ran back to the estate together, gently, to round out the extra miles thus:

1.98miles @ 15:40 and 1.87miles @ 15:25

Comments: so, total for the day was 14.46 miles, quite satisfying. Felt very sleepy afterwards, but not muscle sore -- achilles tendon a bit touchy, but not critical. On with week 3!

MDay-113 -- Sat. May 30

Feeling surprisingly battered after the hill training, so opt for a shorter rather than a longer general run. Head out to GeoHannum and enter trails at AustinG field, following to exit on Hamilton, then out onto Bay and down the big hill; along to Metacomet, right along to Federal, then back up the hill onto 9; add one last extra bit taking a left to go down VFW and come back around the FamilyMart, then head home, stopping clock just after 6 miles and walk jogging after that:

Time: 45:19
Distance: 6.15 miles
Pace/Speed: 7:22s/ 8.14 mph

Comment: Trail at the start to keep things softer, and I followed a lot of verge too. Still, this seems to have ended up a bit pacier than I planned. I really must work on this thing called the recovery run, done at about 8:00 to 8:15. It feels unnatural, but I need it; 4-6 milers at that pace, one every week or so, apparently.

Also, my mileage for this week was 43.16, which I *think* is a PB. Woot!

MDay-114 -- Fri. May 29

Schedule said 30-minute tempo, but I wanted to do hills: a repeat of last week, but with one more repeat. Took same route, a bit later (tired from the trip to Boston yesterday) on a damp muggy day -- wore a hat and long sleeve top, but took both off for the actual hill work; wore old road shoes, again to keep new ones dry. Felt fine enough in the warm up, just a bit stiff; left, gear at starting point and began the hills:

Hill 1 -- 1:48; running hard at first, chasing a car, and a bit of a push at the end
Hill 2 -- 1:56; tried to be more steady, but again stretching out a bit at the end
Hill 3 -- 1:58; as with #2, more tired this time, but still pushing;

Then I took a quick break jogging round the baseball field to see if there was a loo (no, not open), so headed back down the hill for one last go, a bit more rested:

Hill 4 -- 1:58; not trying too hard, but also really feeling it; surprised the time was still sub 2:00.

After the fourth hill I began the same second stage of the run as last week, going down Jensen and back up Johnson; grabbed hat and shirt and returned to 9 and then back to 202 junction, but crossed, went along to VFW street and turned right into it, to make go round back past the Family Mart again making the wrap up a tiny bit longer:

Time: 49:16
Distance: 6.53 miles
Pace/Speed: 7:33s/7.95 mph

Comments: Good set, left me feeling pretty blitzed (sleepy, not sore) all day. Next week?

MDay-115 -- Thu. May 28

Trip to Boston scheduled for this afternoon, and have to get to work, but time in morning after dropping Tall one at work for 8 am to get a general-purpose run in. Schedule said 6 miles, but I wanted more like 8, so tried a basic Baggs Hill run. Aiming for an average close to marathon pace (7:27) -- first two miles were a bit fast, then it steadied, then by mile 6-7 felt it a bit in the legs, but kept steady and covered 8 miles almost exactly on schedule, and went a bit further to finish with nine, doing a short final sprint for the sake of it, uphill past the water works to the Hamilton junction; then jogged slowly back home cooling off.

Time: 1:07:42
Distance: 9.1 miles
Pace/Speed: 7:26s/ 8.06 mph

Comment: this was instructive in how different a steady pace can feel--chafing at first, then comfortable, then more like an effort. Long way to go, I guess, to train so I can do it for 20+ miles...

n.b. wore old trail shoes as I thought it might rain and I want to keep the new ones dry for now. No significant soreness/pains (except the scrotal skin problem being pretty bad; started medication, hoping it will fade soon).

MDay-116 -- Wed. May 27

For various reasons this became the week's rest day. I thought I might get home in time to run, but it was too late, and I was beat *and* preoccupied. So, tomorrow.

MDay-117 -- Tue. May 26

NoHo race again today, with the same 4 extra miles. Feeling a bit out of breath/unrecovered going upstairs on campus, from the bike ride yesterday, but fortunately by 6 pm when I arrived at the Oxbow I was a bit looser. Cool but buggy/muggy: went off in shorts and long sleeved top but w/o water bottle (must remember bug repellent next week!!). Keep pace nice and slow, and feel pretty good on arrival, early this time. Sign up and run a bit more, not logged, then chat with Jim F. who's been training on the course but won't race today. Then Ivan shows up, and then it's showtime. Not such a large crowd, and a much smaller fast group: charge up to trail them at start, then slow down and settle at lead of next group. At end of mile 1, taking it steady, passed by slightly younger guy who reminds me on Jon Lawless--he gets progressively further ahead, though he's my only target. Mile 2 is a bit faster, but still just holding it in a bit; starting mile three I follow what looks like a new bit of course, straight, but the two guys behind me go left as usual, so I jump over a tree and race after them. Pass both going up the hill in the woods, and then push to stay ahead. Behind me is heavy breather, so at the final 2-3 tenths of a mile he seems to be coming closer and I pull out a spiffy sprint (hill assisted), but no need, as he's not that close. Come in 7th:

Time: 20:08 (20:07)
Distance: 3.1 (3.28)
Pace/Speed: 6:08s/9.78 mph (based on GPS, not the official stats)

Comment: Best part about this was the progression: 6:36, 6:16, 5:51, and a final burst of 4:59. I hope that's the speed/hill training working. Ivan's on a half-marathon training plan and felt good too, just missed getting sub-20:30.

As usual, completed the day with a gentle run back to the car (Ivan had thought to come too, but stomach wasn't up to it), for a total extra of 4.13 miles @ 33:05.

MDay-118 -- Mon. May 25

Today my training plan scheduled a bike ride, and I went out midday for a longish one, feeling up to it and wanting to get the biking up to 50-60 miles over the next 5-6 weeks. Still limited to the trail mule, so aimed for a mixed trail and road ride. GeoHannum and Jackson to enter trail, down to NoWash and follow rout of SRRC from just over a week ago: down to NoLib, SoLib and Barrett, then down to Bondsville and back up to enter the trail by the river. Charge along their, a good workout, and then instead of going back up ColdSpring head out on East to eventually get to 9 just before the Ware border; head across and take the middle entry into Quabbin, to the dam and cross it to rejoin 9 and head back home that way. Clocked 20 miles in 1:11, and the final was thus:

BIKE
Distance: 22.1 miles
Time: 1:20
16.58 mph average

Comment: this felt like an upper body workout as well as a good leg burn -- no long hard hills, more of a push to keep speed up on more level roads and on the trail. Definitely a good route for future ref. It was hot, but I had water with me this time; no food.

MDay-119 -- Sun. May 24

To Dunkins' feeling a bit more awake than recent mornings, ready for about 13--the schedule says a 13 mile long run, but not sure if anyone will want to do that. Good crowd: Madison, Nick and Jon, plus Amy, Andy (and Yarrow), Bill, Jim F, me and Eddie G. Start together, but Madison and Eddie do rail trail 6 while we go on to do (at Jim F's suggestion) the Barton hill run of a couple of weeks ago. Gentle enough start, and then start on the hill. It's 2.5+ miles from the river on Boardman to the top, though we thought it was about 1.5. Hmm. Bill started slow, and Andy was in good form but Yarrow kept needing to stop for drinks. So, I was able to keep up, fairly well up to the very end, and then Bill was pulling ahead--but it felt pretty good and we were doing 7:10s or so. Then ran back to make sure Jim was following; regrouped at the top and then down the other side. Paced back a bit, and stayed gentle until we hit Old Spfield, then went off after Bill who was making good pace, and Andy joined us, then when we reached the high school turning looped back again to check on Jim, then while they went into the school I chased after Bill who'd gone up into town to add some distance. Chased hard, and closed a little bit, then finally started to catch up with him as we were going down past the Stone House--came in together with this:

Time: 1:29:53
Distance: 11.72
Pace/Speed: 7:40s/7.82 mph

Comment: I'll make the distance up later in the week--this was good as a hill run, and the calf felt fine (though achilles tendon was a bit sore afterwards). Hot day, running shirtless up the hills and at the end -- but felt really good, and that after only one week of training. Roll on the rest of week 2

MDay-120 -- Sat. May 23

Out early, with some reluctance, to get the run in before Commencement. Schedule said "5 miles pace" but I wanted some more miles, and I figured I had time for 6-7 miles at 7:30 pace. Aimed for a short variant on the Rural Rd figure of 8, and started out fine, but as I turned off GeoHannum onto Boardman, doing an easy 7:20 pace, a bunch of Cyclonauts came by, including Steve L and Amy, who both yelled a hello--instinctively I picked up the pace, and that mile was a 6:47. So I figured do 10K at near-10K pace, a tempo run. Took Eskett, then 202, then back onto Boardman and Rural to GeoHannum - the last two miles with the little uphills, and I pushed on them a bit, feeling pretty feisty considering the week it's been and the achilles/calf problems. Hit 10K at 43:45, and stopped the clock a bit later, at the end of Hamilton.

Time: 45:33
Distance: 6.47 miles
Pace/Speed: 7:03s/ 8.52 mph

Comments: surprised to find that the crampy calf didn't give any trouble, so maybe I'll get over it. This brings the week's mileage to almost 38, which is low, but 1) it's higher than the plan suggests and 2) it doesn't account for the hard hour of biking -- and I plan to build that up too. So, Week 1 = so far so good.

MDay-121 -- Fri. May 22

Morning run: the 3x400m Hill Training, early to give me some recovery before the weekend: headed out at about 9:15 after dropping the Tall one at work and eating a banana; feel pretty stiff, especially the achilles tendon side. Aiming for Jabish, by way of Jackson, 202 and 9. On the way past DPW my right calf made a cramping feeling, but didn't seem to either tear or hurt the tendon any worse. Paused a bit, but then decided to go on, taking it slowly. With more warming up it felt better, and oddly was better on the uphill than on the down. Reached the bottom of Jabish at about 3.5 miles, and stopped clock at Johnson. I'd measured the distance and found that from there to top of the baseball field layby was 0.3 miles (482 meters).

Hill 1 -- 1:55; running hard at first then feeling it and slowing up
Hill 2 -- 2:05; tried to be more steady and keep it going at the end
Hill 3 -- 2:05; as with #2, feeling more comfortable with the hill but more tired

The only pause between hills was to jog back down to the start, which was ample to recover breath. After the third hill, though, I restarted the clock and headed down Jensen, then turned back on Johnson back to Jabish, then right, as far as 9, then double back to 202, and right to VFW, then homewards, stopping clock once I had the six miles done. The two sides of the sandwich ended up thus:

Time: 46:08
Distance: 6.21 miles
Pace/Speed: 7:26s/8.08 mph

Comments: As hill work this seemed fine: could go with 4 repeats, I think, and then move on to longer hills, as this was pretty conservative. But the calf? A bit worrying still.

MDay-122 -- Thu. May 21

Plan said a Hill Day, but schedule meant I was at work until after 9 p.m., so moved the workout to Friday a.m. (scheduled as a rest day).

MDay-123 -- Wed. May 21

Today I did Monday's assignment (bike 12-14), as on that day I ended up only biking 4 and then running 6 (which latter was on the card for today). Home early for Ascension Vigil, managed to change and head up there on bike -- the Mule as I've had no time to replace the axle on the other. Pretty muggy and warm, even in the two miles there. Cooled off over the hour of the vigil Mass, then headed out afterwards at about 7:30. Down Jabish to 9, and along past the first Quabbin entry to the second one, in (past a semi-closed gate, grrgrr) to the east end of the big dam, then start up as if for the tower, but at the rotary go straight on (and on!) to exit at the far entry point off 9. Then back along 9 all the way, reaching max. 34mph and 16 miles.

BIKE
16 miles
1 hr
16 mph average

Comment: wow, this made some parts of me very sore--but usefully, I hope. The "exercise every day" mode I'm in now is very new, but it feels like real training. Thanks to the season I managed the whole thing in pretty good light too.

MDay-124 -- Tue. May 19

Today's marathon prep schedule was a 5 mile run, but I'm going ahead with the NoHo 5K and my 4 miles of warm-up/cooldown. Arrived (after awful traffic) at my regular parking spot a bit after 6, and jogged out slowly, arriving just in time for the start and to find Ivan too. Biggish crowd, and another fast start -- hang back a bit, but even Ivan gets pulled into it for the first 1/4 mile. End up with a 6:40ish first mile, then try tugging instead of pushing. Next mile is 6:30, and then as we approach the hill make a charge on the guy ahead--pass him on the hill, and push to the end staying ahead but not making much ground on Dave C, who turned out to be the guy ahead. Felt pretty good considering, and came in 15th.

Time: 20:11
Distance: 5K (3.08 miles)
Pace/Speed: 6:33s/9.16 mph

Comments: Doing a race after three days training was hard, but I didn't push it until the last mile, and I did my warmup/cooldown miles very gently. I have to start getting used to recovering more quickly anyway--training should leave me feeling sore, more often than I have been recently. So, all good enfin: the right achilles soreness was nagging but not very specific still.

Rich C congratulated me after the race (maybe he thinks I'm older than I am!) and a few of us chatted briefly; two older guys had stellar times, again; also discovered another UMA prof in the younger folks ahead of me. Looks like it'll be an interesting series. Ivan was happy to come in under 21, and I think he's got more of that in him. I'm happy with the progression in this one, but maybe next week I'll try a fast first mile again.

Completed the day with a gentle run back to the car, for a total extra of 4.09 miles @ 32:41

MDay-125 -- Mon. May 18

Today was meant to be a biking day, so I pulled out the old Raleigh I got at a tag sale last year and did a spot of prep. Air in tyres, change saddle for the old one I pulled off the Tall one's replacement machine, straighten handlebar alignment and brake levers, then head out--goal 12-14 miles. Started out on 9, the bike feeling rather cramped after the big-framed Peugeot (stolen, much missed, grr), and with rather low gears -- only 8, 9, and 10 much use. Turn off onto Sabin, and a bit of a way down it, ARRG! left crank starts flapping: it's loose! Stop, and find it's actually falling off. Gyeah! Call F and she comes with tools, but it turns out that the thread is stripped on the axle. Ouf. So, nothing for it but to pack bike into car, and then since I was all hyped up and only four miles ridden, not even 15 mins vigorous exercise, I decided to run home. Along to Cordner, then down to 181, along to Jabish Canal, and trails all the way back. No digivice, but measured mileage on mapmyrun and timed it approximately:

Time: 50 mins
Distance: 6 miles
Pace/Speed: 8:20s/ 7.2 mph

Comments: took this very slowly, as I wasn't planning on a run. Banged my head on a tree just before getting home, blood and all, but no real damage and at least my ankles were okay (I was looking out for rocks as I ran, and missed the branch...).

MarathonDay-126 -- Sun. May 17

Here it is, the first day of official training. 18 weeks to go, and I'm beginning to feel like it really might happen. I still have to send in my registration, but for the record here's the site:

http://www.adirondackmarathon.org/

I've got a basic 5 runs a week, plus stretch/strength and x-training, regime in mind, with a peak mileage that's quite low--55 or so. I might revise that after talking with coach J; he offered some free professional advice, and I think I'll take him up on it.

At this point I'm in reasonable shape, with just the achilles tendon thing and the numb leg to worry about. I hope I can figure them both out a bit, and compensate one way or another. I need much mroe upper body and core strength training, as well as some speed, to get any level of confidence, but that's what these 18 dedicated weeks are for. Classes are over, and I've got flexibility enough and time, more or less, to get something like a training regime going.

Today was an SRRC day, so, we met up at Dunkin as usual -- Jay (long time no see), Andy, Ken, Eddie, Nick, Bill, and me; pas de filles. We set out together on the rail trail, then at the underpass Jay, Nick and Eddie continued, aiming for a 6 miler, while the other four of us headed down the road. New route, my suggestion: down NoWash to Barret, across to Bardwell, back to NoLiberty and return to NoWash. All together, quicker after a slow first 3 miles, peaking with a 6:55 on NoLiberty, then at the end a quick bit as Andy pulls away and I sort of follow.

Time: 1:22:01
Distance: 10.56 miles
Pace/Speed: 7:46s/ 7.72 mph

Comments: target was 10 miles on the flat (cos of tendon). Mission accomplished.

Long run -- Sat. May 16

Late start, with plans for a 13+ to round out my week at 40 miles. Still a bit short on sleep this week, and not much zing, but headed out at around 11:15 with a trail run in mind. Warm, muggy, with some clouds--carrying a full bottle of water, I entered the trail off GeoHannum and followed to Jackson, then reentered to go under 202 and all the way on down to 181. First two miles a bit quick, unintentionally, then slow down a bit--goal was 7:30s average, or a bit over, for the first 5-6 miles, then pick it up a bit. Didn't quite work that way: ended up with a 7:30 average anyhow, after the first hour being a shade over that.

Time: 1:45:18
Distance: 14.06 miles
Pace/Speed: 7:30s/ 8 mph

Comment: Last day before the 18 week marathon prep. I'd have felt better doing 15+, but the achilles tendon soreness is not a good sign. Hmm. I stopped briefly at mile 12, with soreness in right knee and achilles tendon, *and* left shin. I was worried it might be a shin splint, but after a couple of minutes I decided to go on. Hopefully more rest will help.

Nighttime 10 -- Thu May 14

Aimed to be home in good time for a run with some daylight, but it was after 10 when I headed out (getting home late after a long day with students and paperworks). A nice soft, post rain evening, cool enough that I wore a hat, but not cold. Down GeoHannum and Boardman straight to 202, straight across and along Chicopee (past Baggs Hill) to the junction w/ School; then go right and head back, along School still, then at GeoHannum go right and straight home -- except that with a tiny bit to go to reach 10 I added a mini loop up to StoneSoup farm. Goal was a negative split, with a push in miles 6, 7, 8, and pretty much I managed that:

Time: 1:15:51
Distance: 10.07
Pace/Speed: 7:32s/ 7.97 mph

Comment: First five miles were done in 38:38, so a negative split. Very tired afterwards, given the sort of week I've had and the hour -- but running muscles okay. Still, achilles tendon soreness getting noticeable. Hope it won't get too much worse. Wore older shoes as I thought it might rain (though enfin it didn't).

First NoHo XC -- Tue. May 12

On the last day of classes, after giving a makeup quiz at 5 p.m., changed quickly and then to car and drove (slow traffic!) to Northampton, in enough time to go down to the river and park there. Finish changing, then set off in shorts and long-sleeve top: nice two miler there, get mainly warmed up, to find a good crowd, but no Ivan, 残念ながら。 Pay up and line up: aiming for sub-21, even if barely, and manage to hold back a bit at the start, but a strong young crowd: complete first mile sub-6:00. Ouf. Hills slow me down after that, and I have two target people: overtake one (Dave) at start of mile three, and he pursues up the steep short hill, and we tussle for last mile: final stretch he's really pushing and at the end I can't get any faster without risk of retching, while he powers past. Good close finish, in sub-20 time and 17th place:

Time: 19:47 (19:46)
Distance: 3.1 (3.16) miles
Pace/Speed: 6:15s/9.4 mph

Comment: chatted to Dave C (from HCC, teaches Eng) after, and Adrian S from UMass (Psych), and plan to race Dave C again next week. Good fast first run -- won't be easy to beat for me, but the last mile is the secret: 6:45 after a 5:55 first mile. Best ever on this course is 19:36, so still a way to go.

Completed the day with a run back to the car, for a total extra of 4.1 miles @ 31:13.

SRRC run -- Sun. May 10

Nice sun but a cool and gusty wind, dry and jst right for running: no wonder we had a good turnout today. Bill, Andy, Amy, Steve L., Jim F., John and Nick, Savanna and Maddie, and Ken G., Maddie's dad (his first SRRC run, I think). Pleasant chats, and all full of spirit -- I propose a Mountain view hill run, and Bill jumps on it; Andy agrees to join us. Remainder set for an Enfield, except Ken G. who has a short 4-miler planned. All set off together onto Jackson, then at Hamilton they branch off and Steve L. decides to join us, so we are four -- well, five, as Andy has Yarrow running along. The kids set a brisker pace than usual, just about 7:30's, and we pretty much keep it up as far as the hill. Then we fade a little, but mainly just me: the other three are very strong, and about half-way up I'm falling behind. Then Yarrow gets hot and slows Andy down, so by the top it's us maybe 20-30 yards back. Good pace though, and all quite satisfied (and tired!). Then Bill leads us down the longer way, to Rockrimmon and then out to 21, going right along to Old Spfield, where we turn in. Steve L. and I getting a bit ahead, and as we chat about motorbikes we pick up the pace a bit, putting in two sub-7 miles as we head back to the high school. Then last push up the hill into the wind, and back towards Dunkin. Spot Nick and John and go for a wee pursuit right at the end, just catching them (but too hungry at that point to push it, for fear of retching). Overall:

Time: 1:15:46
Distance: 10.28 miles
Pace/Speed: 7:22s/ 8.22 mph

Comments: We were at 7.97 on the hour, so running 7:30s (despite the hill) -- but then our overall was faster, so a good negative split. Satisfying!

Chatted a good bit with Bill too about the marathon and training up -- my 18 weeks begin next Sunday. More on that when I get time (Wed.?). Also, it was my turn to take home the cup we won at Rafters -- very nice up close!

New road route -- Sat. May 9

Borrowed a hint from someone's run on MapMyRun, nothing very exact, but it gave me an idea for a ten miler. Headed out down GeoHannum, then Boardman to Rural (aiming to bring it up to 11 miles), and back to GeoH to Stebbins, then right all along to Bay; right again along to the hill, then up Bay, onto Allen and up and over 202 and up again to the top -- long climb in all. Then right onto Enfield and down to 9, then right again, back to GeoH again and turn in to run all the way to 11 miles (basically a bit past the Lord Jeff aparts). Final stats:

Time: 1:21:11
Distance: 11.01 miles
Pace/Speed: 7:22s/ 8.14 mph

Comments: first mile was sub 7 -- hard not to be pacey after a week off, and it's mainly downhill too. Then consciously slowed a bit aiming for 7:30-7:45s overall, but not too worried about the split -- a faster first half and some fade would be fine. That's pretty much how it went, especially with all the hills in the 3rd quarter, but with the first half in 41+, towards the end I was feeling strong and figured I might beat 82 (1:22), and in the last mile I was sub-7, even briefly sub-6 along 9 by Dunkin. False stop at 10.97 miles, but all in all a good time and feeling good. Now to get set for the next long run, a 20 miler in a week or so...

Also: definitely need some new shoes -- ran on the verge a fair bit today, but can't do that forever.

Reverse Enfield -- May Day 2009

Aiming to reach my 30 mile goal for the week, bu wanting to avoid a run before the Walk for Hunger, I headed out Friday evening for a basic reverse Enfield, down geoHannum and up into town via Jackson, across to Howard and up to common and over, down Jabish, then the long pull up Enfield (a bit disorienting in the dark and after not doing that route for a while). Onto Allen and do the whole thing to Bay and then Hamilton back again. Finished in front of DPW, where a statie was parked --hopefully waiting for the idiot who was doing donuts at that junction the night before. I almost went over and said something (about the car that was doing them), but then decided they could manage :]

Time: 59:17
Distance: 8.04
Pace/Speed: 7:23s/ 8.14 mph

Comment: just aiming to reach 8 miles, and this was a pretty satisfying way to do it -- tempo run, by marathon standards, which are increasingly on my mind.

Night run -- Thu. April 30

Sleepy from a long week, but determined to get out, so in failing light head off for a GeoHannum/ Boardman/ 202/ Eskett/ Rural/ GeoHannum figure of eight run. Include a little extra, going back as far as Stebbins after Rural, to make sure I get the eight comfortably. Aim to do the first four comfortably, then crank it a bit for two, then let off a bit; weather cooler and windy, so wearing a jacket and even a hat, initially. Pace of about 7:30 up to mile 4 (7:27, :27, :29, :42) then sub-7s and tail off but sub 7:30s. Works out nicely, and the uphill is all in the last couple of miles:

Time: 58:45
Distance: 8.04
Pace/Speed: 7:19s/ 8.21 mph

Comments: good workout, with a clear negative split: 30:15 and 28:30. Just what I'm looking for, and hopefully it won't hurt as much after as last week's Thursday run did. . .

Donut run -- Mon. April 27

Monday evening and just enough energy to get out there, so aim for a shortie: head out to 9, then VFW and on to 202, up to Allen and up along to Brandywine, left and along to Spring Hill for the steep climb, then back down and head back around Sheffield and retrace steps. Good donut run, if a bit tougher than I'd expected:

Time: 43:54
Distance: 5.85 miles
Speed: 7:31s

Comment: useful short route, with fantastic view of course; also a nice breeze at the top, with nearly 400' climb all told.

Rafters race -- Sun. April 26

Not an ideal start - got there just before 10:00 on a *hot* morning, registered and found Ken and Nick, SRRC teammates. Bill there too for support (recovering from the Boston), much appreciated! Managed a bit of a warm-up, 1.5 miles, with Nick and Ken, then pretty much time to go. Madison G from the high school also there, so a team of 4 (Ivan had sudden plan change, couldn't make it). Ken and Nick aiming for 7:00s or just under, and Madison aiming for 6:30s, so set out together (after quick intense lecture on the heat by one of the organisers). Watch clock carefully in mile 1, three of us together pretty much, but then going up hill M trails and Nick too, so after waiting a bit, decide to chug on at my pace, but still somewhat cautious. Danged hot! Dry by the time I reach Alex's dorm, but no water there -- none till the top of that hill, by which point I'm parched. Stop for a drink, then chug on, feeling steady, but amazed at how the uphill keeps on going. Doggedly pursuing guy in red, along with chap next to me, and eventually we both pass him; one more water in middle of town, and Bill cheering again -- then down the hill. Red guy pursuing, and right by the end, as numb-leg kicks in and slows me down, he passes -- I nearly fall at the last turn into the parking lot, but make it in okay. Official results, came in 5th):

Time: 33:52 (33:51)
Distance: 5 miles (4.98)
Pace/Speed: 6:47s/8.86 mph

Comments: The others all came in nicely too (though Madison said she had a water problem, and will do better next time), and then all four of us went out for a slow 1.85 mile cooldown. Got back for the awards, and found that Madison, Ken and I had all won our respective classes, and then we found we'd won the team award too! Nice silver cup -- awesome!!!