MDay-84 -- Sun. June 28

First SRRC gathering in two weeks. Ken, Amy, Jay, John, Savannah, and Bill--muggy but cool day, good for running. Feeling a bit stiff from yesterday's trail run, but game for 10 miles, and then aim to do 2 more to get to the scheduled 12. Some cyclists stop in for coffee & grub, so the D&D is overrun with fitness types!

All start together on trail -- Jay only doing a couple of miles, still recovering from injury; Savannah only aiming to do six. Head out to do the Barrett road run, starting on the trail, gentle pace. Jay turns back as we reach NoWash, and then down the road a bit I alert Savannah that we're at 3 miles (approx -- absolutely *no* signal at first, so GPS a bit hampered). She returns as we reach Bardwell. Pace stays pretty steady, Ken and me running w/ John, Amy and Bill a bit back. Ken in v. good form after two days rest; definitely on track for faster overall times soon; still, stay steady all the way back to the trail, despite earlier thoughts of a sub-7 on the last mile of road. regroup at the trail: Amy being slowed down by Yarrow, who's recovering from a virus, so she trails again; Ken and I lead off, John and Bill following. Ken sets an increasing pace, and we're running now maybe 7:10s, which feels fast for the day--open a gap on John, thinking of a fast finish (though w/ no Nick, he decides not to). Keep up faster pace to last section of trail, then Ken drops back a bit, so I do too after a while, and we finish almost 10 miles quite comfortably. All stop in for a quick refresh, then John and I go with Bill for two more miles, up to town center (me very lagging on the hill!) and to Country Bank, then Bill goes on and John & I double back down Jackson/Howard.
Totals:

Time: 1:37:57
Distance: 12.03
Pace/Speed: 8:09s/7.36 mph

Comments: Pace is dead-on for a long run (though it wasn't consistent really, despite average). Wore older trail shoes, a mixed blessing. I'd thought it might rain, but it didn't. Good to start the week on track mileage-wise; this is a step-down week, so only 12 needed today.

MDay-85 -- Sat. June 27

Schedule is a run of any sort; goal is at least 9 miles. First thought was Gulf Rd, to get some hill work in and see how it feels. Then as the sun was out, I figured, time for a trail run: Holland Glen and beyond. Started on road, 9 and Federal, then on to rail bed and past the town pond, but Channel Rd is still underwater, so double back and follow the railway proper (alas) and then plunge back into trail after the pond. Connect with M&M, and then follow it to 9, across and up Holland Glen--which is full of water and wet underfoot, a good challenge (and hard!)--to continue up. Lose trail briefly at the stream crossing, but eventually find it and continue up past the belvedere and on (boy, the trail's a good tough one!--it'd be fun to invite some of the folks from the Mt Greylock run). All goes well mainly--pass a couple of walkers with 2 Malamutes, and then out onto the dirt road again. Choice of three directions, and choose right, but it's the wrong one for Gulf Road--eventually after climbing up and over it goes down and comes out to Munsell Cemetery. Fair enough: then recover a bit on the road, and on reaching 202 start to unwind a bit, the downhill not too uncomfortable. After the slow hill/trail work (barely 6 miles in first hour) pick up pace and finish with three sub-7s (6:56, 6:38, 6:15), and by then I'm back past VFW and the clock says I've done my 10 miles, so stop, thus:

Time: 1:31:08
Distance: 10.36 miles
Pace/speed: 8:48s/6.82 mph

Comment: This makes a new PB for distance--50.74 miles--and my goal distance for the week of 50 miles. A bit sore at the end, and jog a mile or so home after stopping, but feel pretty good all told. Woot!

MDay-86 -- Fri. June 26

Rest Day. Mm-mm good. Walked a fair bit, deliberately, around campus (dodging puddles).

MDay-87 -- Thu. June 25

Feeling a bit more mobile during the day, and home in time to do a good outing. *Very* muggy and pretty warm, so wear just T-shirt and shorts, w/ old trail shoes as trails are still pretty muddy. reflector and flashlight too, as I got caught in failing light even on the short run yesterday. Aim for 8-10, with a total of 19 left to do for the week's goal. Aim for steady pace with a tempo mile or two if I feel good, but distance is main goal.

Start round the development then into the trails, then Jackson/Howard and trail again all the way down to NoWash (meet two lady cyclists looking for a dropped phone, but I saw nothing except rocks and puddles), then take the canalside trail. Breathing carefully because of bug clouds, make good time down there, feeling okay but not really full of bounce--the faster run yesterday took that. Out on to the road on 21, back up to OldSpfld and along there: starting to feel a bit sore, with 7+ miles done. Plod on, keeping a fair pace, but not pushing it; reach trail and *carefully* pick along in the considerable gloom, going to to the railside concrete as soon as possible. Then back onto Howard/Jackson, wondering if 9.5 or 10 would come up before the trail entrance, and not feeling like going the longer road way round. Stop the clock anyway at the trail entrance, thus:

Time: 1:10:31
Distance: 9.34 miles
Pace/Speed: 7:33s/7.95 mph

Comment: first 8 miles went by in seconds under an hour, so slowed down over last mile and a half. but nice varied terrain, legs feeling better for most of the run, and a useful distance at more or less marathon pace. Satisfied.

MDay-88 -- Wed. June 24

Again, sore most of the day, but feel the need to get out and move, fortunately; I'm ignoring the specifics of the schedule this week, but keeping the total mileage planned (50) and aiming to include a couple of Q runs. Decide to make this one of them, short but tempo (assuming I can loosen up). Head out down GeoHannum, and aim for a Rural loop, with an extension to Stebbins, and then back. Muggy, not too hot: after the painful down hill start, feel okay and mile two (without effort) is a 6:42; slow down a bit until 4 miles done, then actually push a bit on mile 5, though there's a fair bit of uphill in it; get a 6:52, then slow down again and finish (after adding a loop round the drainage lagoons) just before the railway after 6 miles done, thus:

Time: 43:39
Distance: 6.08 miles
Pace/Speed: 7:11s/8.36 mph

Comment: recovery run that doubled as a tempo run, given the shorter distance. Still painful but quite satisfying.

MDay-89 -- Tue. June 23

Still very sore, but moved about a fair bit and by the end of the day ready for a recovery run (F saw Bill out this a.m. too). Cool but muggy evening, aiming for a non-hilly 8-10 miles. Do a figure of eight partly on trail: GeoHannum to State School, then to Chubby's and trail to the underpass, then NoWash road down to the trail entrance by Burt's Autos, and trail back up again to the NoWash underpass, then take road back up into town and thence home, thus:

Time: 1:13:28
Distance: 9.36 miles
Pace/Speed: 7:51s/ 7.64 mph

Comment: Took 4+ miles to feel even a bit fluid, but never got away from the quad pain, and ankles too were pretty sore. Still, it felt good briefly on the return bit of trail, though I had no pace at all and downhills were very sore. See how it goes on the next one.

MDay-90 -- Mon. June 22

Rest day. Or rather, try to walk again day. Stairs = pain. That was a hell of a run yesterday, just loved it, but I'm mildly crippled today. Hmm. Recovery walk.

MDay-91 -- Sun. June 21

Long run: schedule said 17 miles, but with Bill W. headed out to do the Mount Greylock Trail Half Marathon instead. Seriously tough run: 13.5 (or 13.6, according to the maps at site), going up to the summit from about 1300' to the full 3491 (2191' climb!!) in just over 3 miles, then down and around on very technical trails (read, stream beds) and a few regular-ish trails.

Left at 7 a.m., Bill driving us, and after a pleasant drive arrive in Adams before 8:30. Prepared for lots of rain, but weather holds off, so decide to run in minimal t-shirt and shorts, no raingear. Register, look around and then head off with Bill for a warmup going round the 5K route. About a mile in, I mis-stepped on a rock and rolled my right ankle, quite painful if not a big sprain. Part of the reason was a guy was closing in from behind and that seems to be a big distraction. Noted that for future trail run reference, and walked back while Bill (after checking I was okay) jogged on. I started v. slowly to jog again, and we met up again and finished the run together, including a peek at the finishing stretch. Very wet and muddy everywhere, and rocky. And did I say steep? Oh yes, lots of that.

Fairly good turnout (lots of cars, anyhow) and a nice mingle at the start. One chap, Michael, hallooed me, remembering me from the Monson Peaked Mt race (which he said I came 2nd in--when was that?). I allowed as to how that was about the closest thing I'd ever done to this.

13.5 runners were sent off before the 5Kers, fortunately -- lots of single file at the start, but I didn't rush it: just mingled in. It quickly got pretty steep, and there were occasional patches of 2-person wide trail, so I used them to skip up a few places, finding my pace--by about 2/3 of the way up I was definitely at my comfort limit, and was hoping I wouldn't then lose a bunch of places as I faded early. I'd forgotten to start the GPS, so first 1/2 mile or so isn't recorded, but signal seemed to be good all the way up. First two miles after starting it were sub-9, but then it became more like a staircase, with much walking -- my achilles tendons were both shrieking and making me a bit nervous, but walking was even more tiring, so I kept on keeping on. *Hard* work -- the third mile was more like 18-19 minutes, but I summitted in pretty good fashion, placed about 17th, I think.

Meanwhile Bill had made the whole ascent in 37 something, placing 5th--pretty awesome! The top was in cloud, and off to the right as we passed I could see the Tower, like a giant chess piece. Then the descent: holy cow, it was nuts! A woman in a red shirt who I recalled passing on the way up approached and I stood aside--she bounded past like a gazelle, just fabulous. I got caught up in her wake and enthusiasm, nearly went over the edge of the trail: teetered a bit and regained safe ground, then decided to stay at my own pace.

After the first long big descent there were lots of other sections, varying degrees of slant, footing, wetness, muddiness, narrowness -- really a varied and amazing race, which I MUST do again. I ran out of energy, after getting only water at the 8 miles stop when I really needed food (the aid stations were pretty limp, the one bad thing about the whole race--carry own food and water next time!). I'd had no signal after about 5 miles, so didn't know how I was doing, but I seemed to be holding position swapping places periodically with a guy in a yellow shirt. It was a really intricate route, but well blazed, and the only two times I lost direction was when crossing a road and the vols were not really paying attention and I had to ask where to go next (they must think it's obvious, but really, it's not--clear hand signals are a must!).

At about 9 miles a couple of guys approached and got by me--they were moving up, and I was fading. The vol at the 8.5 mile water station had said I was under 20th, so that put me about 21st, and their passing took away the yellow shirt guy too. I was on my own a long while after that, then on a fairly plain trail two more guys went by; we exchanged encouraging words, but I was getting seriously hungry then. Ankles and quads were really sore, though the cold water I kept plunging through was helping keep swellings down. One other person must have passed me, but then at the "Two miles to go" shout from a couple of spectators I figured I could push on and keep my place. I had a good mile there, thinking we were almost at the very end, but then when I realised we still had the mile plus that Bill and I warmed up on I was desperate with hunger again and really beat--of course right then the photographer appeared--but a fragrance of blossoms reinvigorated me and I pushed on to finish quite strongly. Good crowd and marvellously solid eats at the end: downed a can of Coke, a bowl of oatmeal (vegan?) lasagna, hot dog, cookies, trail mix, and more, then waited for Bill to appear. Details:

Time: 2:09:28
Distance: 13.5 miles
Pace/Speed: 9:35s/6.26 mph

Comments: Came in 24th overall, 7th in the 40s age group. just beating the 2:10 mark. There were 141 runners in the half, so inside the top 20%, but in the end I'm just glad I made it to the end w/out collapsing. Bill clearly took it all much easier, and was in better shape. We ate some more, and I saw that the woman in red who'd passed me by was the first female finished--Saeger (turns out she's a US ranked orienteer, really top level: nice to see how much she was enjoying the whole thing, which seems very in the spirit of that sport, much more so than road racing).

Washed off a bit in a small waterfall and drove home, via the Moan'n'Dove. Shattered, but exuberant.

MDay-92 -- Sat. June 20

Scheduled for a short run, but missed the morning window, and felt need to save energy for Sunday race. So, an unplanned rest day, with a couple of miles walking only :(

MDay-93 -- Fri. June 19

Felt good, ready for an evening run on a very muggy day. Figured a tempo 7-8 and a couple of miles Saturday to finish the week. Decided a reverse Enfield would do it, and headed out on GeoHannum to Jackson, straight up to town, diagonally across the common to Jabish, down to Jensen via Lawrence Field and along to Jonson, back to Jabish and then across 9 and up Enfield as usual. Feeling okay with 5+ miles done, and start to stretch out a bit, looking for the tempo section. Beginning to really open up when I reach Allen, and clock a 6:45 and keep going; start down the hill to 202 and a passing car yells something ("....pizza"?!?) and this fat lazy slobbishness somehow really ticks me off--I turn round and start pursuing back up the hill. Don't manage to catch them (duh!--but I'd hoped they'd turn in somewhere so I could give them a piece of my mind), but rhythm thoroughly broken up now, and somewhat distracted, so I go over the next bit of Allen instead of straight home. Get 9th mile at 7:00 dead, but then slow down to cool off for the last mile, and stop clock at 10, just by Greenwich. Totals:

Time: 59:19
Distance: 8.01 miles
Pace/Speed: 7:24s/ 8.1 mph

Comments: Useful run, if a bit late in the day--probably ruling out a run Sat. a.m. Need to make tempo runs a bit more carfully higher paced in the middle--should be shooting for 6:35-40 pace during the two faster miles. . .

MDay-94 -- Thu. June 18

Rained pretty hard all day, but schedule was for a mileage run, and I had wet feet anyway from walking around during the day. So, around 8:15 pm I headed out for a Bagg Hill run, but doing a reverse, with the GeoHannum/Stebbins/School side of it first, coming back up Boardman. Wore shorts and older trail shoes, with rain jacket over long sleeved top (it wasn't particularly warm, maybe 60 ish). Light faded during the run, but I had light and reflective jacket too. Aimed to run 10: first three miles were very comfortable, and pace was 7:30 ish, so I slowed down for the middle four, breaking 5 miles at 37:50, so about 7:34s at the halfway. Then with 7 miles run stretched out a bit and enjoyed a faster pace, pushing it a bit to keep striding out for the 9th mile, which clocked 6:59. Perfect. Then I slowed down for the final mile, ending up thus:

Time: 1:15:11
Distance: 10.02 miles
Pace/Speed: 7:30s/ 8 mph

Comment: Got the negative split--second half was 7:28s. Right thigh still feels a bit rough, but in most running this doesn't interfere. Ten miles felt tough when I think I've got thirteen on Sunday, but plug on anyhow. After the two faster miles, definitely felt hungry -- increase in pace really burns my fuel. Take food on Sunday?

The fireflies were marvellous this evening. . .

MDay-95 -- Wed. June 17

Circumstances conspired to make this my biking day -- I biked to work and back, carying a pretty heavy messenger bag. Now I have sore tense shoulders and behind (borrowed Nina's bike as the Mule is still not fixed up). 50 minutes there, and same back, with more effort on the route home (it then being cool enough to be pleasant). Total 11.5 miles each way, roughly.

MDay-96 -- Tue. June 16

Draw up a slightly rearranged plan for the week, which says an easy 8 miler is in order for today. Late, for a number of reasons, on a cool evening -- head out at 9 pm in long sleeves and long trousers too, aiming for a reverse figure of eight on the GeoHannum/Rural/Eskett/202/Boardman and back. Make steady time, not pushing at any part, though for a couple of the later miles stretch out stride a bit. Result:

Time: 1:03:44
Distance: 8.05 miles
Pace/Speed: 7:55s/7.58 mph

Comment: sprint muscles in my front thighs still very sore, but once I was going the run felt good. Not the best way to prepare for a mountain half marathon. . .

MDay-97 -- Mon. June 15

Surprisingly sore from the weekend, so make this a rest day.
Nuff said.
Ouf.

MDay-98 -- Sun. June 14

SRRC and my long run day. Feeling remarkable sore from Saturday's race, so decide to do the 8 miler with the group and then think about things. Amy, Andy, Ken, John, Nick, Eddie and me - nice compact group; decide to go for Allen/Enfield, with Eddie peeling off to go back for a sixer on 9/202. We all go gently for the whole round, with lots of puddles, cool air, and fortunately no rain. After Jabish, add a Jackson/Howard ending to get the mileage up to 8, and at the *very* end, a very short 3-way sprint with me and the highschoolers. Felt great, and here's the data for that bit:

Time: 1:07:53
Distance: 8.14 miles
Pace/Speed: 8:21s/ 7.19 mph

Then after a donut and a sip of coffee, headed out about 15 mins later to do my second round. Off down the rail trail, easy pace, and after about 3 miles took a right where there's a crosstrail and wended way out to NoWash, took a right and headed back to town, then finished off with a run through the high school (including a detour around the games pitches, out of curiosity). Here's the second run:

Time: 1:01:53
Distance: 7.92 miles
Pace/Speed: 7:49s/ 7.68 mph

Comments: this was my 16 miler, even if in two parts. The weather was *perfect* and I felt amazingly good at the midpoint; soreness set in a bit in the latter part of the second round, and by the end I felt tired--but not slow. The second round was faster, though I was aiming at 8s or slower. *Very* tired afterwards, and slept nearly two hours in the afternoon.

MDay-99 -- Sat. June 13

Schedule says do enough miles to top off the week at 35-40; as it happens, there's the Granby Charter Day 10K, and we Swifties are doing it. Early start, biking out the 5+ miles to Dufresne park, and register. Sri B. is there, and we chat. John and Nick arrive, and later Ken, and with some chatting Sri volunteers to be our fifth member -- so, we have a team! Muggy day, with some cool in the shade but a pretty hot sun. Four of us (sans Ken) do an easy 1.6 miles warmup and then stretch a bit before heading out to the start. Nearly 90 people there, nice crowd, and pretty soon we're off. Three faster guys out front pretty quickly, and then a short kid (turns out he's 13) sprints out and leads the rest for the first mile -- which we do in 6:15, me and Sri close behind him (then he drops back, but still finishes in 45 mins, pretty solid). Then I move ahead of Sri and a couple of other guys, blueshirt and whiteshirt do too, and they both overtake me too. I hold back a bit given the distance to go and the hills in the second half. Mainly an uneventful run -- three waterstops, but I only use the middle one; constant battle with blueshirt, leading him for some of mile two, but then trailing again for a while; finally, he slows a bit (probably a 5K runner) and in mile 4-5 I get close enough and overtake in mile 5. Stay focussed on catching whiteshirt, and though I close a good bit I can't catch him -- get to within 17 seconds, leaving blueshirt 46 seconds behind. Feel strong if not fast in last mile and a half, and have a strong sprint at the end. Came in 5th, here's the data:

Time: 40:32 (40:31)
Distance: 6.2 (6.21)
Pace/Speed: 6:32s/9.18 mph

Comments: happy enough with the improvement--achilles tendon and lower shin/calf muscles not too bad. Still not sure how to sort this course, as I think I could do it faster, but doing the flats at a higher pace would tire me for the end. Ah well, that's for next year. This year splits were: 6:16, 6:34, 6:29, 6:39, 6:37, 6:48, [5:07 pace].

Added cool down run, so got 2.72 more easy-paced miles in all (plus the bike ride).

Swifties did fine: Sri came in 7th, Ken 8th (both sub-7s), and Jon pipped one runner at the post to get 18th and win his class, with Nick just behind at 29th, (7:13s and 7:16s respectively). Jon's was the only trophy as there was some confusion regarding team registration so they didn't award it; ah, well, c'est la vie.

MDay-100 -- Fri. June 12

Two rest days before a run might be nice, but I figured I could manage a donut run, and I wanted to loosen up just in case of the negative effects of resting. So, on a muggy morning after a rainy night, went out for yet another E run, still working on making that slower pace natural. Helped a bit by wearing training longs, as well as a long-sleeved top. It wasn't too hot, but *very* muggy. The basic Hamilton is too short for a 4 miler, unless you add Allen hills, so figured I'd do the basic Rural loop. GeoHannum, Boardman, Rural, and back up GeoHannum. Stopped the clock once I'd hit five miles, just before the railway.

Time: 40:02
Distance: 5.03 miles
Pace/Speed: 7:58s/ 7.54 mph

Comment: various twinges from both legs (calf and tendon), but nothing too bad, and the pace felt right -- no clock watching or slowing down, but I didn't feel I was plodding either. Progress! And tomorrow a 10K race to finish the week.

MDay-101 - Thu. June 11

Schedule was for hill training, but minor glitches in both ankles/calves/shins, and I'm feeling a bit frazzled, so a rest today. Maybe a short bike ride or walk -- but I mean short. The weather is not very cheery, and there's a lot of other stress going on workwise. Rest today, a comfortable 3-4 miler tomorrow morning and then a 10K race on Sat. a.m. Then see how I feel Sunday.

I think a part of the problem is my body adjusting reluctantly to 5+ outings per week. I love the biking, and will keep it, which means going to a 4+ outings p/w at least occasionally, I think.

MDay-102 -- Wed. June 10

Schedule said basic 6m run, but I wanted to get in 8, with at least 6 easy. Did a reverse Enfield, with a slightly funky start: began at the supermarket, arriving there by car in a bit of a hurry (had to return a dropped wallet to someone). Headed out to 9 and 202 up into town, across the common and down Jabish just to the baseball field, then Jenson and Jonson; start to ge tdistracted by need for a p-break, but no options so continue down Jabish and across 9 up Enfield. Continue straight past the yellow gate, over a big downed tree, and as far as needed to find a convenient sidespot; then turn around and head back as usual, picking up the pace a little bit for a couple of quicker miles at the end, with one sub-7. This was opening up on the flat, and felt really good; constantly holding back to keep pace slow is still quite unnatural and uncomfortable for me. Bouf. Live and learn. Here's the results:

Time: 1:02:44
Distance: 8.04 miles
Pace/Speed: 7:48s/ 7.69 mph

Comment: after the run a pain in my left ankle/shin worried me a bit; it's still here a day later, so caution called for. See next entry...

MDay-103 -- Tue. June 9

Basic run scheduled today, and for the first time in a while I can't get to the NoHo run. So, a road run with a 2-mile tempo section -- did the figure of eight run from April 30. Aimed to keep it at about 7:45 for the first 4 miles, then pick it up to maybe sub-7s. Didn't quite manage that -- the two quick miles (which felt *great* mainly, opening up a bit and just stepping out) were both done at 7:01. Here's the total:

Time: 1:00:53
Distance: 8.03 miles
Pace/Speed: 7:35/7.91 mph

Comment: Muggy but cool evening run--wore a hat for first two miles. Ankles/tendons sore, but otherwise feeling quite comfortable considering the biking efforts yesterday. Soldiering on.

MDay-104 -- Mon. June 8

Schedule today was biking, and I aimed for a longish one (25-30). Started on road, to Quabbin, then up past Goodnough dam and along trails (steep! in places) to eventually come out on the Ware/Hardwick road (after seeing a couple of bears!!) and south to Ware. In two hours, cover 33 miles; then call F as it's getting dark and I'm feeling knackered already, but keep heading towards B'town. Finally meet up with 37+ miles on the clock

BIKE
Distance: 37.5 miles
Time: 2:20
16 mph average

Comment: Overall pace was slowed by big hills on the trail, and some rough parts; felt very tired towards the end, and hungry, but a satisfying distance ride. No really gung-ho bits, as I wanted to save some energy and go more for distance than pace.

MDay-105 -- Sun. June 7

Start of week 4, my step back week. I need it, both for a bit of rest and to let my achilles tendon have a quieter time. More on that later -- I may not end up doing the planned hill work Thu., and I'll probably have to miss the NoHo 5K (partly for other reasons too).

Schedule was 10 mile run, and there was a good crew at DnD for company: Ken, Andy, Amy, Bill, Maddie, Dawn, Jon, Nick and me, with Jay there to chat at the start. Also Amy had (her dad's?) puppy, seven month old Sky, a female likeness for Clint!! Lovely dog.

Hot day but cool in the morning shade, and we took the trail all the way. The three women turned back at various points, aiming for either 6 or 8, but we were going for 10, so down to the end. Speed picked up after a slow start, and Bill in particular was laying a solid pace down. We stopped periodically to allow the highschoolers to catch up (slow after their week off). Then to Michael Sears, up that hill and along to Cold Spring, up to Cordner and down to 181, then along to Jabish and back to the rail trail. I made a quick p-stop and Ken ran on, so I got in a good chase for half a mile catching up with him -- that was my sub-7 mile. Then at the very end I pushed from OldSpfld road to the finish, not sprinting, but fast. Result:

Time: 1:18:45
Distance: 10.6 miles
Pace/Speed: 7:26s/ 8.07 mph

Comment: felt pretty loose and good (especially after the p-stop!) but my tendon was sore right after and has remained so. Sign to take it easier this week. Also I've got to rework my overall plan to take in some of the ideas from the Jack Daniels book. More anon.

MDay-106 -- Sat. June 6

Hot sunny day, but cool in the shade after a cool night. Went out at about 9:30, aiming for a slow long run. Schedule was 5+, but mileage goal meant I wanted 10. Headed down rail trail with water bottle and intent to run slowly (using small stride to keep from plodding). Went as far as Jabish canal, then out to 181, right and down to end of rail trail to return as far as OldSpfld and then take road home, via town common. Stopped for water several times, especially after finding I'd done a quick mile, and left clock running. Overall:

Time: 1:36:04
Distance: 12.04
Pace/Speed: 7:59s/ 7.5 mph

Comment: Goal was 8:15s, so even with the stops this was a bit quick, but it's feeling more possible to run slower now, a new pace that I'm familiarising myself with. Up as far as 10 miles it felt pretty good, then my back and shoulders started to get tired. I'm pretty stiffsore now. But, I've got an easier week coming, and today makes a new weekly mileage PB at 47.37 miles, so I've reason to be tired.

MDay-107 -- Fri June 5

REST DAY!!

And I needed it.

MDay-108 -- Thu. June 4

Schedule has me on the track for my first attempt at timed pace running. Joined Bill and Amy who were doing a track workout with timed miles, then going biking (my bike's non-functional and any way just *so* far off the mark of what counts! -- not sure if I can make it usable, but I'll give it a shot).

Target was 4 x 800 on the Yasso model of following marathon pace, where an Mpace of 3hrs 20 mins becomes and 800 of 3:20 (so doing a 400 in 1:40, which sounded easy enough). I got home just before 6 and jogged out quickly, a bit late but needing a warmup so I wasn't going to take the car. Made the pace about 7:30s going over there (2.46 miles) and then Bill suggested a track mile (4 laps) to warm up a bit more. Good idea. Then they set off for a mile, and I stayed with them for the first 800, which took about 3:30; paused a bit, and did the next one, a 3:20, then they stopped for a while and I ran the next 800 solo, a 3:15, then one more as they were cooling down, another 3:15. After that did one lap (400) at a bit more of a pace to see how it felt -- 1:30, I think, and it was okay, but my ankle/achilles was getting sore.

Next time, I must have a stopwatch; the digivice is not up made for repeated short runs, especially when the GPS is not needed. Then I jogged home, more slowly: measured 2.65 miles at 8:20 pace.

TOTALS [these will be a bit approximate, but workable for now]

Distance: 8.61 miles (5.11 in and out + 3.5 track)
Time: 1:08:21 (40:21 + approx. 28 track)
Pace/Speed: 7:56s/ 7.56 mph

Comments: track work is amazingly *deceptive* somehow. This felt slow on the track, and at no time was I pushing it, let alone sprinting, but in the evening I was EXHAUSTED and the next morning, aching battered. Part of this is the leftover from my bike mishap on Monday, I'm pretty sure, but still -- slower pace next time, strictly 3:20s. It was muggy, which added to the drain factor, and I was wearing my old road shoes -- time for a new set, as I've noted before (they felt a bit hard).

MDay-109 -- Wed. June 3

Feeling tired, and busy until almost dark, so a slow run becomes a short slow run. Schedule said 6m, but I wanted to keep it at 3-5. Out to 9, along to 202, up to Allen, over and back up 9 to Bay, then down to Hamilton and home, with a tiny detour on Jackson to add a quarter mile or so. Aiming for the "recovery pace" Bill had been talking about, about 8:15-8:45 for me, I think.

Time: 41:08
Distance: 4.86 miles
Pace/Speed: 8:27s

Comments: this felt like plodding at first, but after a mile it seemed a bit more natural, and at this point in my training I can see the value in it. Lack of napping space in my temp office is a problem at the moment, but I'll have to deal -- hopefully for only another week or so.

MDay-110 -- Tue. June 2

Speed work = 5K race day. Hotter, dry day, and NoHo trails were dusty. I arrived a bit early at the parking spot and needed to nap (so tired!), but after a few minutes sitting the car was too hot, so off and out *slowly*. Managed to keep the first mile good and slow, and arrived to sign in with time to spare. April had stuff for F, a large bag to carry back later. Ivan was there and we chatted briefly, amid a large turnout all round. Jogged about a bit more, then ready to go, feeling tentative. Don made the announcement re the corrected course, then it was go. Gentle start, and hold back a bit for a while, then relax and roll out by mile one; turns out that was my fastest mile -- I am *really* tired from all this training. Second mile just hold steady, and close up one or two places, then up the hill and get one more guy as we hit the flat and head into the end. Again a short but full on sprint at the end, felt good, and I closed on the guy ahead, though I didn't quite catch him. Came in 9th, thus:

Time: 20:11
Distance: 3.1 (3.28)
Pace/Speed: 6:31s/9.22 (6:09s/9.75)

Comment: Thirsty work and legs felt unresponsive until the end, but overall I'm happy I even managed it. Very poor progression, but maybe next week I'll feel like racing hard again. Christi arrived at the end and we all chatted a bit, then I headed off with various parcels for F from April.

Ran slowly back again, feeling quite okay considering the bag I was carrying, reaching a total extra of 4.19 miles @ 34:14.

MDay-111 -- Mon. June 1

This was my biking day, and perfect evening for it: set off at 7 p.m. heading to the rail trail (via GeoH and Jackson) and then along to OldSpfield, then off south to aim for the old rail line (?) off 181 in Palmer. Down NoLib and Bardwell and then 181 to just after Fuller Rd. Up onto the trail and explore southwest first: reach a dead end (missing bridge) so run back a bit (feels funny running after biking hard!) and find a way off the embankment -- bike to it and start down, but end up going over the handlebars, slowly, so walk it down. BUT early dew on ground and slippery shoes = fall, hard, and maul left forearm. Ouch! Fine after that, following lower trail as far as river, but still no bridge, so double back through woods and at 181 cross over to explore northeast on same trail. Also cross Thorndike, then trail ends up becoming first a stream then a big pool: not very passable, but lovely! Full of ticks, and some poison ivy, but lovely. Head back to Thorndike, then back homewards: up to 181 and follow a similar route home, feeling a bit stretched and battered, but good.

BIKE
Distance: 23 miles
Time: 1:45
13.14 mph average

Comment: Overall pace was slowed by time on the trail, etc., but came in exactly on the distance goal. The duration of the workout should be useful too in the long run. Meanwhile, arm looks pretty bashed, but works okay :-)