SSRC outing -- Sun. Nov. 29

Arrived to find a good crew: Bill, Nick, John, Jim F. and Eddy G., then Andy & Amy joined us, and Ken, then three newcomers: Bob L., Norm F., and Tim D. With me, that made a dozen--excellent group! We chatted a bit, then headed out for an Allen Rd first Enfield (with Tom Brady hill for some)--Eddy G. took the shorter route, pacing himself as (一寸残念) noone else up for slow pace. Took it steady, feeling okay but with sore ankles and achilles.

Ran a bit with Ken, then pushed up to join the second string aiming at the Brandywine line (beat John and Norm with some hard hill climbing), but then they all (Ken too) peeled off for the Brady hill and Nick, Amy, Jim and I went straight on. Nick and I led a bit, and at Jabish we both picked it up a bit and got into a good tussle, even all the way (though I pulled ahead at the very end). then we added the high school loop, and again at the end I picked up pace a bit--felt good.

Time: 1:09:26
Distance: 9.6 miles
Pace: 7:40s

Comment: a nice recovery/pace run after the race. With a 5K race coming, I'd like to stay loose during the week, but even if I don't get out, I should be okay; this was just right.

Talking Turkey race -- Sat. Nov. 28

Left at about 11:30 after a slow morning (late porridge breakfast; picked up a coffee & bagel en route), and as usual got a bit lost in Holyoke. Turned round and found the place enfin, parked same as last year, and jogged up to get bib number, etc. Crowded, and no loos except in the Lodge (not enough for 1300+ runners and all the spectators); back to car to change: *very* windy, but mild otherwise, so hat and gloves, but single T-shirt, with jacket on until racetime. Set digivice and jog off round parking lot field, then up to the start area, and at one mile stop and do ankle stretches, slowly. Then jog another mile scoping out the trail. Back to the start and meet up with Nick D (noone else I knew in sight), then wait for the cannon; he's aiming for sub-42, and I'm figuring I'll be happy ot beat 40. Shuffle start, given the crowd, but break out after a couple hundred yards; then find a pace and start to settle.

My goal was to split at around 20:00~20:30, and then do the second half a bit quicker. With the shuffle start, I kept the first mile to 7:03, and then carefully picked up a bit: next two were 6:45 and 6:44, so halfway was 20:32, leaving 19:28 or less to finish. Okay: I was still very nervous about numbleg, but feeling fine, so I didn't pick it up any more, and the next mile was 6:50. I was continuing to pass a person here and there, but with four miles gone I started to open up a bit: next mile was 6:30, and I realized I needed to go a lot faster to break 40 minutes. Passed Rich C. and chatted briefly, then really started to go for it. On the final uphill, after a good cheer from Steve L. and April's mum, overtook a younger female runner who'd been my target for a bit, and then she pushed me right through to the end (I stayed ahead, just). Really flew for the last mile: 5:38! Almost caught one lad in the final sprint, but then ended up dry-heaving while waiting in the chute. Here's the overall (per my GPS):

Time: 39:31
Distance: 6.00 miles
Pace: 6:35

BUT: there was a hitch! Two vols who saw me retching came over and one said she'd take my tag for me, so I tore it off, gave it to her, and then sat down to steady my stomach. Unfortunately, it seems that she never turned it in--when the results finally went up online, I wasn't listed! Gah.

I worked out that I placed #62, which was fine, and the pace was okay, given my condition. But it's not very satisfying to be dropped from the official record like that. I've emailed EORC explaining the situation. Just have to wait and see what happens. ところで, I ran 2.04 miles before the race (8:21s) and about a mile after, cooling down.

Rainy shortie -- Fri. Nov. 27

Out close to noon for a gentle 5K plus, starting on road. Wore hat and rainjacket, but no gloves, as it wasn't too cold. GeoHannum to 9, round the DB mart and up 202 as far as Allen, then left, up and over to 9, back up to Bay and down to Hamilton, then to the rail trail and take that as far as the baseball field, then back by the road:

Time: 31:35
Distance: 4.1 miles
Pace: 7:43s

Comment: back felt okay (touch wood!), though neck/shoulder was still a bit tight, and legs in general feel like beginners. When did four miles feel like a real run. Sigh. I'll have to take the first three pretty easy tomorrow (6:40-50s, I think--it is at least a mainly flat course, and hills make the leg worse) and then only increase a tiny bit, or numbleg is a dead cert. Last year, *with* numbleg, I managed to average 6:30s, for a 39:06 time. This year, if I split at 20:00~20:30, that would mean booking the last three (6:30s) to get a clean 40:00 finish. Just have to see, I guess.

Condition

After that Sunday run I was in pain in multiple places--right thigh, lower back, and then upper back on Tuesday. Somehow my back was so bad I was on ibuprofen by Tuesday evening; then, perhaps because I was tense from that pain, I pulled a neck/shoulder muscle on Wed. and consequently couldn't sleep properly.

Thank goodness Thursday was a holiday, and I could take it easy, and go for a walk in the afternoon.

Today I was feeling more or less better all round, so took off for a short run midday. But the message is clear: don't try and run hard at the weekend only! I've been coasting on close to empty, in terms of condition/base, but that's all used up now. I've hit bottom and have to build from there. Two more weeks of classes, in which I'll keep distances shorter (or proportional to weekly mileage), then I start on the marathon workup, from the bottom. Ouf.

SRRC run -- Sun. Nov. 22

Arrive to find Steve L. also arriving, and Nick and Jim F. already inside. That was the crew for the day (Bill and Ken away; Andy and Amy no-shows). Decided on a Jabish canal 8, and started on rail trail; pretty soon it was clear that Steve (who claimed not to have run for a while, but then mentioned he'd done some good running over 2+ wks in Shanghai and done a near PB running up Mt Tom on arriving back in MA) wanted to run at a good clip, so we drifted ahead of Jim and Nick. Stopped at the canal turn-off to regroup, then took off again, adn this time stayed ahead--very nice along the canal, though I was feeling the pace (a 6:37 mile and then some more), which steadied back up to just over 7 once we came out onto 21 and started back uphill. By the time we reached the right turn into Old Spfld I had pretty complete numbness in my right leg--from not being warmed up enough, running too fast too soon, especially on the uphill (maybe I work my back harder on uphill?); Steve decided not to run on ahead, and I made what pace I could. Back through the high school for that one last climb, and then Steve did stretch out a bit, and I just kept going at my pace, thus:

Time: 53:25
Distance: 7.63 miles
Pace: 7:00

Comment: This was a tough one -- figured it would be useful to try some pace work ready for next week's 6 mile race, but I was feeling wooden from yesterday (especially thighs, not calves; that despite the hills...), and then the numbness: forewarned is good, I guess. Last year I had to stop multiple times in the race, and I want to avoid that this time. Maybe a longer warmup (2+ miles) and some back stretching during the week will help. I hope so.

Hard trails -- Sat. Nov. 21

No runs during the week, alas, but ready to get out and do a double digit today. For some reason wanted to try Holland Glen, so: at about 1 p.m., mild and sunny day, out and on to 9, left and along to Federal, then down to the rail tracks--join old rail trail, round to town beach, and along to isthmus: still flooded at latter half, so back and follow rails to rejoin past the pond, and eventually out to M&M trail. Follow back to 9 and cross to Holland Glen, already feeling the effort (a bit congested, too, which doesn't help). Very wet, water springing out of the ground at umpteen sites that are generally dry, so its a slippery climb and I get one shoeful; at the top, follow M&M on up to the next level, the trail up to the outlook and on to Gold St. Pass a few hikers, and finally out onto the road at the top, then along and join Gulf Rd., heading downhill. GPS loses signal for most of the way down, unfortunately; go straight across 9 and join Federal, then take rail trail to Cheryl, and Federal again. Slog up that hill and then run until digivice says 11 miles (by the supermarket). But: at home, measure the run on Mapmyrun, and find that the lost signal period missed a bit, about 0.7 of a mile, so here's the adjusted figures:

Time: 1:33:57
Distance: 11.78
Pace: 7:59s

Comment: this was a *hard* run. The third bit of trail hill (beyond Holland Glen) was a bit much for me today, and I ended up falling to a walk at two points; just not in good enough shape for it. So, I'll have to go back and do it again during the winter break, as a measure of updated strength/fitness. Still, it was nice to get out there and get muddy, do some real trailing -- perfect day for it. And two of the miles were sub 7:00, despite the slow average.

Club run -- Sun. Nov. 15

Arrived a tad after ten after phoning home, to find Andy with Yarrow outside, and Jay, Bill, Nick, and Christine (from Smith) inside. Jay's decided to rest his injury long-term now, so he didn't run, but chatted; Ken arrived shortly after, and we decided on a 6-8 group (Andy. Christine and Nick) and a 10 (me, Ken and Bill). Warm, but no rain now: along the puddled trail we go all together, Ken and Nick getting their new shoes mudded up. I slipped sideways into a big puddle, mud up my shorts, but not too cold (!) and no harm done. At the underpass, we three bailed out on the others and headed down NoWash and on to SoWash, then left at Barrett; all the way across to Bardwell and back up to NoLib and then back up all the way to the trail again; good 7:40s ish pace for the first hour, then on the trail picked up pace a bit, getting sub 7:00 for over a mile, coming in finally thus:

Time: 1:19:32
Distance: 10.54 miles
Pace: 7:33s

Comment: good to get muddy sometimes, and this was a perfect day to be out running (never mind that it's halfway through November, and I want to see some ice and snow!). Pretty sore after, and tired, but nothing unusual -- good hard workout. Wore alternate backup shoes (grey ones), which seem to squash one toe; time to get a new pair, very soon!

Rainy day run -- Sat. Nov. 14

Mild but wet, alternately light showers and heavy drenching ones. I got a bit of both: started at about midday, in shorts & long sleeved shirt (from this year's Monson) and marathon jacket, plus hat and gloves. A bit stiff, but ready for some hills and about 10 miles? Headed down geoHannum to the old high school x-country trail , and started up that hill (met a walker and two dogs, also soaked but cheerful) and along that mile or so of trail to come out on 202, then right and all the way to Summit: left and start up the hill, and continue by turning right into Oak Ridge, all the way to Mountain View. Hard climb, and then the long and occasionally hard descent (got sub-6 just briefly, though not pushing), to cross 202 and into Eskett. By then over 7 miles, and feeling a bit low on energy, so decide to go directly home rather than add Rural. Keep pushing up Boardman, and reach 9 miles, then with all uphill to go decide to stop a bit short of home and then cool off. Stop just after the sledding hill enfin:

Time: 1:09:37
Distance: 9.54 miles
Pace: 7:18s

Then jog the remaining bit home, 0.62 miles @ 9:34 pace.

Comment: this was a tough hilly course, with trail and mud and rain, so I'm pretty happy with the pace. At the one hour mark I saw it was under 7:30s, but that was pretty much where I was hitting the limit of comfort. Not really up to 10+ milers except at an easy pace right now, and I didn't want to put too much effort in as there's tomorrow's SRRC run to consider. For the record, this run makes it the first week in many that I've reached 30 miles (since the marathon?).

Dusk outing -- Wed. Nov. 11

Feeling oppressed/depressed by busy work, but instead of having a nap (it being a vacation day, I ended up coming home from work) I figured a run would be more productive. It was getting darker (the day had been pretty gloomy), and I had an errand: take pictures to Dave from Erik. So that was two miles, with very sore tendons, road all the way, slowly (8:10s?). Then without resetting the clock I went down 202 and all the way along (in darkness now) to Eskett, then in to Boardman, along to Rural, and then GeoHannum and home:

Time: 1:02:58
Distance: 8.17 miles
Pace: 7:43s

Comments:
1) Took it very easy at first, really just flowing with no effort. Finally at mile 6 I figured I was actually ready to open up, but just to a 7:15 or so, then a slower one with the final uphills. So now my calves are sore, but it was a useful run. Definitely felt Sunday's race still, but the blister was not a problem, woot!

2) it was a busy time for traffic, between 5 and 6, but all the cars were fine. Except one, when I was nearly home: it seemed not to know which way to go as it approached, and then the passenger (young male) yelled out something about not going out after dark. This got a swift F you called out from me, partly to try and get them to stop so I could really tell them what I thought. But they didn't stop. I had a reflective top, white shorts, and a flashlight; they were in theory license-holding vehicle operators, and part of their job on road without sidewalks is to look out for pedestrians. Gah.

Monson Half -- Sun. Nov. 8th

No SRRC this week for me, and no other Swifties in the run, as it turned out. Headed out in good time, leaving about 10:30 and arriving on a gorgeous, sunny and mild morning. Monson filling up fast, so I parked in my usual spot, off the main road, and then went to register. #33, which felt kind of lucky (?) -- and the race shirt is a much more pro longsleeved one (wicking fabric instead of cotton). Take a couple of pics, then back to change for a warmup, then a bit more coffee and gatorade (fortunately not too long a line for the loos yet) and out for a mile. Run back up 32 as far as the bowling lanes, then back to center to do my stretches after just over a mile (8:22, easy pace). Then last run to car to leave long-sleeved top and head out to the start. Good crowd (300+ in the half this year), and though no Mark or Ivan, spot Sri, Joe F., and a couple of others. Chat with Sri at the startline: he's qualified for Boston too, same time as me almost, though he'll still be stuck in the 40-45 bracket.

Everyone's chatting, and the "Go!" command is almost inaudible, so we all scramble off, and I tag on to Sri to keep and even pace. First mile very conservative, 7:30 -- so I start to pick it up a bit, and move ahead--it's hilly but as long as I'm not racing I should be fine, and if I bonk I've got the gatorade. Hills feel good, and 7:07 feels about right for mile 2. Then progress at that pace, hills notwithstanding, with a 6:56, 6:56, 7:06, 6:57, 7:12 -- that takes us to mile 8, and finally we're heading back with some downhills. Mile 8 is 6:43, then 6:28, 6:30, so with ten miles done I'm finally averaging sub-7:00s, just.

At that point discover I'm getting a major blister on right foot--feels pretty bad, and I'm starting to tire a bit, but nothing for it, so push on: 6:37, 6:52 (mile 12 is always rough!), and then the guy behind me finally catches me. I try to stay close, and at the very end make a bit of the ground back, with a 6:27 for mile 13, and keep that pace to the end, thus:

Time: 1:30:38 (official)
Distance: 13.1 (13.18 gps)
Pace: 6:56s (official)

Comment; came in 29th, one place and a dozen seconds behind my PB for the course, done in 2006. Very happy with the outcome, considering; places 5/42 in my age group. The usual solid eats afterwards, including Guinness Beef Stew (*mmm), and say hi to April's folks and various others; catch up a bit more with Sri, then head home. Chuffed.

Pre-Monson shortie -- Sat. Nov. 7

Another week with not a single chance to run, and too little sleep into the bargain. But, this morning dawned clear and warming, so a midday shortie was a real treat. Did the extended Hamilton I tried last Friday, starting with a bit extra by going round the development -- this meant that when I ran the trail up behind S&S (to look at the Tall one's brush clearing work) I'd done a mile, and could stop and do stretches. Then back to road, across 9, past VFW and up 202 to Allen, up and over to 9, back up to Bay, down to Hamilton, and home:

Time: 38:04
Distance: 5.02 miles
Pace: 7:35s

Comment: Took this very gently, wanting to save pace for tomorrow. Tried at mile 4 to do my target pace, 7:00~7:15, but got a 6:45 instead. Need to watch the clock very carefully tomorrow, and take Gatorade, so I can finish without blowing up.

SRRC run -- Sun. Nov. 1

The extra hour of sleep seemed to go by in no time at all--arrived at Dunkin's and it still felt like 10 a.m. (lectored at 8, so busy start). Joged the half mile loop to warm up, then joined Jay, Andy, Bill, and Nick inside. Noone else showed up; Jay was not running, so we four headed out together through the high school and then back uphill into town, starting a reverses Enfield. Steady slow pace at first, but on Enfield Nick slowed down and the others picked up; I tried to stay with them, which was a good workout especially as Andy surged towards the Brandywine line. Then they turned off to do the hill climb route, and I went back to join Nick again, and we ran together as far as Hamilton; he slowed a bit and I slowed too, but as we hit Jackson I heard voices and thought it was Andy and Bill, so I took off to try and stay ahead. They closed fast, but then I realised they were cyclists (!) but I was moving fast by then so I pushed the final whole mile and ended up with a 6:41, then slowed down and jogged to the end, thus:

Time: 1:10:52
Distance: 9.18 miles (plus 0.5 warmup)
Pace: 7:43s

Comment: a beautiful day -- could have gone t-shirtless even (Andy did). This was both a bit longer and harder than I'd planned, but enfin I felt pretty good, and this should serve well as miles for the Monson prep. Yo~sh!

1/2 M prep -- Sat. Oct. 31

My Hallowe'en run was a final long run before the Monson Half next Sunday. Given my condition and relatively few recent outings, I just wanted to get into double digits, whatever pace, to remind myself how it feels (saving a bit for the Sunday run). Decided to include hill work, but not at hard pace. Headed out just after 1 p.m. on a slightly drizzly but mild day, down GeoHannum, down to Boardman, then Eskett and out to 202; cross over and head up Barton. The two-mile climb is not quite as harsh as I remember, probably because I was taking it gently. Then along Oak to Summit/Turkey, and head right out to 21, then right again all the way to Jabish canal; head back up that trail (dams all pretty much removed now, though I got one foot a bit wet at the overflow--the water level was very high) and then across to the railway trail and back along there. Start to feel a bit sore, at about 11 miles, so aim to try for 12, but realise I'm spacing out, so call a stop just short of OldSpfld, thus:

Time: 1:31:17
Distance: 11.76 miles
Pace: 7:46s

Then I took the rest of the run home (trail all the way) even slower, 2.01 @ 8:50 pace.

Comment: pace was comfortable, and if I didn't have work to do I'd maybe have pushed a bit more to the end. Overal distance longer than a half, so mission accomplished (and fingers crossed).

Evening shorty -- Fri. Oct. 30

After a predictably busy week, made more complicated by being off sick all Monday and a.m. Tuesday, I somehow found energy on a Friday evening to go out for a quickie, aiming to do at least 3 via Hamilton. Decided to avoid early downhill, so to 9, going right to the Town Mart, then back up 202 all the way to Allen, up and over to 9, straight on down to Bay, then back up to Hamilton and home via GeoHannum, thus:

Time: 33:29
Distance: 4.37 miles
Pace: 7:40's

Comment: This extended route was pretty handy, a nice varied workout. Took it easy as I had Saturday to think of; 7:40 felt quite easy. Pleasantly bright evening, with thick cloud cover.