MHM -41/bikeride -- Mon. Aug. 30

Trial run of R's bike route to school, so start via GeoHannum, Jackson, state school, BHS, and then JBMS. After viewing the school, head out solo to find the other way into the new bit of Jabish canal trail from Sunday. Along Old Spfld, down 21 to Ludlow, along until it turns into a trail (gated a la Quabbin, ish) and keep going; then as it connects to the tarmac lane round Spfld res. take a left and sure enough, eventually get to the gate I was on the *other* side of on Sunday (and on the other bank of the canal). At this point, turn back and start looking for off road trail to get through to there -- I know there must be one from seeing the canal bridge, well travelled, on Sunday. Make two unsuccessful attempts, following rough trails in very low gear uphill only to have them peter out at the top ridge--each time, back down same trail, getting a very good workout! Finally, having rejoined Ludlow and heading out towards the gate, find THE trail, again steep uphill, but with occasional metallic blue blazes. Trail heads down, also steep, and finally come out to bridge; cross canal, then go left along to rejoin 21, but then cross onto the familiar bit of Jabish trail, following up to rail trail (startling a gorgeous great heron, twice! --second time, with fish in beak) and all the way home, finishing with Howard/Jackson/Geohannum.

BikeRide = 17.5 miles in 1:4:00 @ 10.5 mph.

Comment: this didn't seem so high effort at the time, more an extended medium effort, but MAN I was wiped out for the day (arms especially). Need to do this more often!

MHM -42/Solo club run(?) -- Sun. Aug. 29

Early start after a night spent half awake waiting for call from Japan; end up filling in for Ray at 8:00. A bit late heading for DnD, to find only Nick there, and him not about to run (football training in full swing). Chat a bit, then I head off for a double digit run. Start via trail to BHS, then out onto OldSpfld (stop and stretch after a slow first mile) and along to 21, planning a reverse Jabish canal, but at the canal go right instead of left, just to see how that trail compares. Turns out it's lovely, and the canal mainly follows 21 -- go all the way to the gate marking start of reservoir, then turn round. Keep pace up at 7:30ish, despite trail, which takes some focus, though keeping effort minimal. Back at 21, cross over (see another runner heading down Bardwell, and almost chase to chat as he looked like a potential Swiftie, but. . ) and continue on canal, taking usual route back, disturbing a beautiful big blue heron a few times on the way. Rail trail all the way back, stopping clock at Checkers, thus:

Time: 1:27:20
Distance: 11.62 miles
Pace: 7:31s

Comment: this was a good solo workout, though I was surprised at how little energy I had at the end; had been planning a couple of tempo miles, but no go. Put it down to disturbed sleep, I think.

MHM -43/Sunny day -- Sat. Aug. 28

More or less forced to take a rest day yesterday, with all the prep needed for 次女's trip to the other side of the world. We also ended up spending most of the night awake, driving to and fro' Logan, etc. I slept in the late morning, then -- it being a gorgeous day, dry, sunny, not too hot -- worked up enough energy to head out for the last run of a long week, with a few hills (though not feeling like attacking any). Aiming for 7-8 miles, but it was so nice, and I was feeling pleasant enough, so I added a bit. To water plant to stretch (and feed the mosquitoes!), then Hamilton, Allen, over 202 and more Allen, then Sheffield and Brandywine (more hills) and back to Allen; left at Enfield for a change, going right down to the water. The Quabbin is so *low* right now, there's beach everywhere...usual loop, startling a couple on the beach and a guy fishing along with his dog, then back up to Enfield and roll all the way easy but a bit faster to 9, and home directly, stopping clock after the super market, thus:

Time: 1:20:42
Distance: 10.23 miles
Pace: 7:53s

Comments: thinking kind of obsessively about the coming semester, but a very pleasant run otherwise. Felt really good right to the end; no fast miles, just steady, topping out at 7:25 or so. The week's mileage is a PB, at almost 70. Next week, the Covered Bridges half. . .

MHM -45/long one -- Thu. Aug. 26

The long run I've been planning a good while -- not sure if it was the best idea, but I'm itching to push a bit on my limits. Up in time to head out by 7:15 (feeling pretty creaky, I'll have to say), and start on planned route: two laps, first one a glorified reverse Enfield, with just over 400' climb and similar descent, then out to Goodell on Federal, and home via Orchard, Metacomet, and Hamilton; also close to 400' climb and similar descent. Decided after a slow first mile (8:30+) to go without a stretch stop, just chugging, with a goal of 7:45~8:15 overall pace. First lap went comfortably, and I took one GU (triple berry flavor, w/ caffeine) at 9 mile point, along with water. Running gently meant I had no hunger at that point; I'd had a mug of tea and a quarter PB sandwich before going. Stopped clock at house for pit stop, refill water, and grab second GU, then straight back out; felt a bit clunky at that point, and the second lap in general was much less comfortable, and probably a bit slower (must check). Overall pace stayed pretty similar, and I took the second GU at 18 miles, at Metacomet. The last four miles were uncomfortable: sore in various points, and the last mile I was chugging slowly with sore feet and beginning to get tired. Here's the overall data:

Time: 2:51:31
Distance: 22.01 miles
Pace: 7:48s

Comment: Probably the first lap was a bit over-paced; I need to go over splits to see. But also, 22 miles is still a push for me at any pace. I'll get one or two more long runs in before Oct., and eventually I'll get used to them. Conditions were *fine* for this run, btw, as the sun came out and the morning was lovely early fall...

MHM -46/midday easy -- Wed. Aug. 25

Transitioning to morning schedule just in time for tomorrow's long run. Out just before 11 for a mild one, starting very slowly out to 9, along to Bay and down to Hamilton, then back to GeoHannum for a Rural basic. Along GeoHannum and go past Rural to the end, then double back, thus adding a half mile to total. Keep pace slow and steady along Rural and back up Boardman, keeping going all the way to the development, just nicely meeting goal, thus:

Time: 1:04:38
Distance: 8.06 miles
Pace: 8:01s

Comment: Definitely slowed down in last two miles, feeling a lack of brightness. The day's persistent drizzle was occasionally rain, occasionally gone, and it was muggy enough, but I started with a hat and long sleeved shirt. This was really another donut run, part of my plan to get used to doing slower miles solo. This was also something of a recovery from the tempo run yesterday.

MHM -47/not a NoHo 5K -- Tue. Aug. 24

Sometimes things don't go as planned. Ouf. Headed out of work at 5, already changed, into the traffic to get to my regular NoHo spot down by the marina. I'd not eaten lunch, just trail mix and nuts, but for a 5K I was alright. Carried a shortsleeve shirt, water and with $5 bill tucked into strap of my Garmin, headed off to the gardens in good time (3 miles to cover slowly, with just about 30 minutes to do it in). Windy, cool, pleasant even if a bit muggy. Ran gently, keeping pace slow, taking slightly different route than previously to get mileage. Just as the gardens came into view, checked Garmin and noticed $5 bill was gone! Somewhere along the way, it had slipped out and blown away, and I'd not seen it. What to do? I backtracked, figuring if I found it within a mile or so I'd have time to run back and join the race -- if I didn't find it, couldn't enter the race anyway.

In the end I backtracked all the way to the car, with no sign of the folded bill. So, a speed workout? I'd done over 5 miles at this point, very slowly (8:30s max), so I dropped off the shirt and bottle and headed out running along the river, eventually hitting a rail trail and going as far as where 91 crosses over it, then doubling back. Aimed at 4 miles tempo, with only very mild hills and mix of road and dirt road surface: 6:45, 6:40, 6:29, 6:17. The last mile was great, cruising for a sub-6:00, but then just over half way through it got an awful stitch, and slowed way down (to 7:20s). Ah well, good workout, and equivalent to a 5K, more or less. Overall:

Time: 1:15:44
Distance: 10.09 miles
Pace: 7:30s

Comment: *bummer* about missing what was to have been my one shot at a NoHo race this summer. Maybe I'll get a chance next week, we'll see. Still, a good speed workout for me, and the ten miles I needed for the overalls. 頑張らなきゃ。

MHM -48/rainy run -- Mon. Aug. 23

Early evening, after a 6pm cup of tea, out into drizzly rain for some simple "just running" miles. Aimed for a basic figure of eight: started at water plant w/ a stretch, then up into trails to wake myself up a bit, along to Underwood, then double back to GeoHannum and on--Rural, Eskett, 202, Boardman and home, looping round the tree at DPW to round out the distance, thus:

Time: 1:01:40
Distance: 8.30 miles
Pace: 7:26s

Comment: this is an extended donut run, an in-between before the 5K planned for Tuesday. Felt pretty good, with a controlled pace, maybe increasing a bit near the end to keep the average under 7:30. Sort of an mpace run without working at it.

MHM -49/SRRC run -- Sun. Aug. 22

Pleasant day, & an early start again, but before I headed out it was already raining. Ed tweeted he couldn't make it this time, but I figured some others might show: to DnD by 10 to find Bill there, and then Ken arrived. Chatted a bit, then out into the rain for a reverse Enfield: through BHS and up into town, then down Jabish and up across to Enfield. Bill pulls away a bit so I followed but we were making a pretty steady pace all three. At Sheffield Estates Ken went straight and Bill and I did the extra loop, aiming for 10. Rain got *serious* as we hit Hamilton, but it was still mild (had shirt off) and we chugged on steady to the finish, thus:

Time: 1:20:43
Distance: 10 miles
Pace: 8:04

Comment: nice start to the running week, chatting about plans for races ahead.

MHM -50/trail workout -- Sat. Aug. 21

A mix-it-up today, with some mild road time and timed trail laps. Start by going to water plant to stretch, then back up to Hamilton; along and to Allen, cross 9 and up and over to 202, then up as far as the salamander trail (Jabish Brook Conservation Trail, as it bill itself). That was 4.8 miles, and I felt a bit heavy till near the end, when I started to warm up. Stopped clock once I'd reached the hutski, reset, and then off on lap 1. Turns out it's a 0.87 lap, and the way I do it the hills are on the first half. Managed to bash my sore foot again, including the big toe, which is sore as I write even now (but no swelling, fortunately). Did the first lap in 8:41, paused briefly, then off for lap #2, a bit more nimble on the latter part, and came in at 8:22. Third lap (feeling a bit tired) came in at 8:26. *Definitely* a good workout, though not one to take lightly: lots of room for ankle rolling and foot bashing. Then reset clock again and headed up to rejoin the road to finish with a tempo 2-3 miles. Did a good half mile at sub-6:00, on the downhill -- was good to stretch there, but then faded a bit to 6:30s. Down 202, with two sections of old Pelham, then VFW and into GeoHannum, and a bit of extra to get the 3 miles, averaging 6:35s for that section. Overall, thus:

Time: 1:22:34
Distance: 10.41 miles
Pace: 7:56s

Comment: a bit complicated, and probably not approved by real trainers, but I think of it as a sort of x-training, and it was fun to run the fast bit. Man, I'm sore in places now, especially on my bruised foot. Ouf. But good weekly mileage -- NEW PB (since this time last year, interestingly).

MHM -51/MPace 10+ -- Fri. Aug. 20

Took Thursday as a rest day, as I was at Yale all day again. Switched to morning schedule for this run, though a bit late in starting out; got away at 9:30 or so, and headed out planning an MPace with a bit of hill: to water plant to stretch, then with no further ado pick up pace (but no pushing, and backing off when necessary to keep average in 7:15~20 range. Along Boardman to 202, cross to Chicopee, along to Bagg hill, and down that lane (exchange greetings w/ a chap who's building stone wall, and making a lovely job of it) -- into the trail at the end and work a bit to keep pace up there. Bash right foot right on bruise again, alas; then out onto Rockrimmon and start on the hills. Not aiming for speed, so just keep it steady; as in a marathon, aim to even it out on the downhills. Along as far as Turkey Hill, then out to 21 and up to 202, then through state school, stopping clock at 11 mile mark to get the mpace 10, then restart and run home via Jackson and geoHannum, thus

Time: 1:29:18
Distance: 12.10 miles
Pace: 7:23s

Comment: With the two easier miles bracketing the mpace 10 this was a good run: solidly 7:15s, despite hill and trail, and without working at it hard. The day off might have helped there. . .

MHM -53/track work -- Wed. Aug. 18

Answering a tweet from Edo, invited him to BHS track at 7 pm. Got home myself in time to run over there, for nearly three miles of warm up, then we did four laps easy pace to loosen up (Ed not too familiar w/ easy pace), then launched into an 800 at a pretty good clip. Planned to do one lap chill after that, but Ed hadn't run since April, so he did various after this. I did two laps easy, then another 800, then more laps easy. Finally we did 3-4 100 meters, walking back in between -- I went barefoot for those, as Ed was in his Vibrams. Unfortunately my right sole bruise didn't enjoy that too much. Saw highschooler John S with his foot in a plastic boot and heard his side of the injury story; he's bulked up and his keen to get back to running. Walked Ed to his car, then jogged back home to round out miles, thus:

Time: 1:06:00
Distance: 8.59 miles
Pace: 7:41s

Comment: pace on the 800s was 2:55, I think - timed w/ my cell phone. It felt comfortable, so I should probably try both faster and more repeats next time. Still, this was a good workout, and Ed is interested in doing SRRC on Sunday. ..

MHM -54/late one --Tue. Aug. 17

Late day at work, and finally home about 9:30. Out almost immediately -- it was a beautiful early fall evening, moon diffused by clouds, but light enough to run even the darker lanes pretty easily. Aiming for a Rural figure of 8, so GeoHannum-Rural-Eskett-202-Boardman, but then start tempo section, after 4 miles, and while slow (7:00 and 7:06) it feels good so keep going, taking a left onto Hamilton, where mile 7 comes in at 6:47, and only then slack off a bit; continue round the Hamilton - 9 loop, stopping clock after supermarket as soon as 9 miles comes up, thus:

Time: 1:06:21
Distance: 9.02 miles
Pace: 7:21s

Comment: felt good to get a pace run in after several days of easy or slow running and rest. Ankle, etc. felt okay (did this one in road shoes). Now 40 to go for the week, starting with a track workout if I can get home in time for light.

MHM -55/Biking -- Mon. Aug. 16

Was going to take a rest day, but worried about getting stiff, and right foot too sore (somewhat bruised sole) to run on yet, so out for a mild ride. Took 9 to Ware, then 32 and OldBtown rd back, but ended up back on 9 somehow -- damp, misty, muggy, and dark by the time I got home, but it was a pleasant workout.

BikeRide = 26 miles in 1:45:00 @ 15 mph.

MHM -56/Savoy Mt Trail race -- Sun. Aug. 15

Up at 5:45 and get sorted and ready; pack for good weather, and head off at about 6:40. Drive 9-116-91-2, stopping for coffee in Charlemont, then dive off 2 into small roads, even dirt roads briefly, to arrive at the State Park at about 8:10. Good turnout, evidently; go and register, then change and warm up for most of a mile before stretching. Eat and drink a bit more, and decant Gatorade (unfortunately it's low-cal, I realise!); Ned J introduces himself, and chat a bit, then w/ minimal ado, we're off at 9.

Fabulous course: the best trail course I've ever done, for all that it beat me up a bit and wore me out. I'd do it again tomorrow if I had time! Despite the almost drought we're having, the bogs had mud in them (I can see how it would have been hellacious last year!) and the underfoot was tricky almost throughout, although very varied. Make a steady start, but after a mile and brief chat with Sri (who's just using it as a training run, and has done it before), start to move up a little at a time, but keeping pace gentle. Get into good rhythm with a couple of others (including Jeff D) but shoelace comes undone after three miles, so stop to let group pass; retie and launch off after them, but in haste miss footing and roll right ankle hard. Oww!! Curses -- surely the end of the run, I think -- but once restarted, jogging carefully until I finally catch up with someone again, the pain subsides, and I manage to keep splashing cold water or mud on ankles/feet, which helps. Realise I've missed the 4 mile turn-back point, so figure I'll do one lap at least. Keep pace gentle, imagining there's going to be a second lap, and after a while it feels possible. For the rest of the first lap I moved pretty steadily forwards, catching up with one or two runners at a time, caboosing a while, then passing. By the peak I was with Jeff D and a couple of others -- the view was indeed sublime, but we didn't stay long. On the steep initial descent (including two stone stairways) a guy who'd been downhilling hard asked to pass, and no sooner did he than he was sprawled, down with a twisted knee (I didn't see it but he looked hurt when we passed). Then three of us, and older guy, Jeff and me enjoyed the only fast wide section of the course, and I moved up to lead--just as I was passing him the older guy took a high speed slow motion tumbling skidding fall; I paused, but he yelled to keep moving, he was fine. After that the two of us chugged on, and eventually caught one other guy; we ran as three to the end, where I felt so good I went ahead and finished in 1:40 or so (Lap 1).

Went off track, grabbed a banana, took off shirt, refilled gatorade, drank water, then back out for round 2. Ankle and foot sore, but not obviously swollen, so fingers crossed. Jeff passed me (with a kind positive comment on rhythm; all I could manage was "I'm tired" -- this was very the truth) but after a bit I caught up with him caboosing on the third guy (Nick?) we'd run the end of lap 1 with; I tagged on and we chatted for a bit, but I was fading, and by mile 3 or so I was lagging -- even walking the steeper bits. Banana helped, and I took on water at all the stops, but I was just getting tired, worn out; chugged on as best as I could, holding place for most of the 7 mile ascent; food/water stop guy told me there were 7 ahead, which was encouraging, but all my walking eventually meant people were closing in. Two passed before I got to the summit, by which time I was bonking pretty badly--I'd stopped to tie a shoelace at one point and forgot to pick up the 1/3 banana that remained, and really I needed more than even that. Also a pit stop (at least I was hydrating properly) lost a bit more time. とにかく、 I found blackberries at the last desperate bit of the ascent, and then more at the top -- this gave me enough energy to push a bit at the wide flat trail, and I made it to the food stop at the second set of power lines -- two cups of water and two Fig Newtons (to carry and eat slowly), and I was good to go. Now only fatigue and footsoreness to slow me down.

The last couple of miles seemed like forever: I'd been passed by a few more people at this point, and I wanted to stop the rot. eventually I even caught up one guy, and by the finish I was able to race against the clock to try to get in under 3:47. Couldn't quite do it, but it felt good to try:

Time: 3:47:03
Distance: 22 miles (with a 0.8 mile warmup at easy pace too)
Pace: 10:19s

Comment: after the finish, I grabbed a brownie-ish thing, and a can of gingerale, then put on shirt (it was surprisingly cool, with a mild breeze) and headed down to the pond to soothe and rinse sore and muddy legs. Chatted a bit with others, especially Ned; enjoyed more food, w/ a couple of hot dogs and some bean salad, all after changing into dry clothes. Felt *much* better than post marathon; really quite good, considering. The second lap was of course *way* slower (2:08) than the first, but with a bit more general conditioning I think I could do the course in 15-20 minutes less than today. And one lap: maybe a 1:35-7, in those conditions (which, I guess, were pretty mild). Overall, a great course, good race, learning experience and a pleasant social one. On the map for next year, with a target of better time and better place in class (came third this time).

MHM -57/F's 5K debut -- Sat. Aug. 14

[Took Friday off as an extra rest day, given the race ahead and general busyness at home. . .]

Out to Yankee Candle for the debut performance of F in a timed race! Did a bit of a warmup myself, then at the race went as a bandit (saving $25!) to keep pace: Nick D and various other old regulars were there, quite a social event, for all that tons of people were up in Shelburne Falls for the BoF (including Bill and Ivan). We took it very steady, and F finished in 35:06 (just a little slower than R and S in their inaugural 5Ks, but she *enjoyed* it). Then I went off for some more miles, also all road, and still at a gentle pace, aiming to complete weekly mileage more or less without taking the edge off for tomorrow's race. Totals:

Time: 1:20:05
Distance: 9.26 miles
Pace: 8:39s

Comment: a few miles short of the 55 target for the week, but good enough. Comfortable and not too tired, although not exactly *raring* to go. . . This was a perfect day for running, barely 70 deg. and all round pleasant. Next year, this could be one to race, if I'm not doing BoF.

MHM -59/nightrun -- Thu. Aug. 12

After a day at Yale's East Asian collection, with a two hour drive each way, home in need of movement at around 8:30, and out into a dark and stormy evening for a simple road run. Goal was decent mileage at an easy pace, so I did a modified figure of 8 loop, adding a Hamilton to start. Not really raining, but cool, and srsly dark; fortunately traffic was light. Data thus:

Time: 1:18:20
Distance: 9.91 miles
Pace: 7:54s

Comment: useful miles for the week, and I'm getting the hang of slower, easy paced runs, I think.

MHM -60/Mixitup -- Wed. Aug. 11

Out not so early, despite plans, for a trail run w/ hills, and it became a multi trail run. By 9 and Federal to railside trail, crossing *for the first time this year* over the isthmus that the beavers had sunk -- it's been that dry. Punch through on white blazes to 9, and then up Holland glen -- good slog. Then go on right up to old Munsell, and head right, following it all the way out to Gold, then out to 202 and down as far as the salamander trail -- another mile on lovely trail just after getting pace up. Varied from 12 min. miles to 6:30s as I came down 202; ended up strongly all the way (via VFW) to entry to development, thus:

Time: 1:34:35
Distance: 11.11 miles
Pace: 8:31s

Comment: the overall pace is reflective of the amount of trail and hill trail - first hour I didn't even manage 7 miles, but sped up in the final section. Very good workout, for sure. But: drove to Boston and back yesterday after the run, w/out a nap, and then today after this run, similar to Troy. Sleep deficit building up, arg! Race on Sunday = time to sleep more!

MHM -61/MPace session -- Tue. Aug. 10

Rest day on Monday, then today a sort of mixed mpace/tempo run. Wanting to get the 7:15~7:20 pace fixed I headed out aiming for six miles at that pace, starting with two miles accompanying F (v. easy pace, 11:30s) then off down towards Rural at 7:30 pace, plenty warmed up. Do Geohannum, Rural, Boardman to 202 and across, along Chicopee to School, then back to 202 again, across, and along to Geohannum, then Rural round to Boardman and home --> effectively a variation on the figure of 8, ten miles and a bit in all (plus the two I did with F). After 2 x 7:30 pace, picked up and did 6 averaging about 7:15, then pushed to close, clocking a 7:06 and a 6:47 (with uphills, so happy enough), then keep going to get the extra 3/4 mile to balance Sunday's shorter run. Overall:

Time: 1:42:19
Distance: 12.79 miles
Pace: 8:00s

Comment: this was a good run for MPace, though I'll need a lot more mileage consistently at this to really get 7:15 fixed. Step by step. Man, it was muggy today, too!

MHM -63/SRRC run -- Sun. Aug. 8

Feeling fine, if a bit sleepy, so head to DnD and find Nick waiting inside, and then Bill joins us. Head out for a Jabish canal route, some gentle trails and about 9 miles. Start along rail trail, across at the underpass, then down the canal trail, all at very easy pace; change it a bit by heading into woodsy trail on left before we reach 21 -- very pleasant section, then on NoWash head down to Bardwell and along back to the canal and follow it all the way back, and rail trail back as far as OldSpfld--then I go off through BHS to get a bit extra in, and pick up the pace to finish off, thus:

Time: 1:15:01
Distance: 9.26 miles
Pace: 8:06s

Comment: perfect start to a day and a week.

Followed up with a gentle evening bike ride with R: 11.16 miles in 1:02:00 @ 10.8 mph.

MHM -64/Long one -- Sat. Aug. 7

Out early, meeting Bill at 7:30 on a *gorgeous* day, almost too cool -- wore my Boston long-sleeved shirt, and didn't regret it. Dry, mild breeze, sunny, with occasional clouds, and maybe mid-70s at the hottest. Set off at an easy pace, on first of three loops--Boardman/Eskett/202/Howard/Jackson and home again. Average pace 8:30s, then off after a quick stop for the second: Hamilton/Allen/Enfield/9 and home again, opening up a little, probably averaged 8:10? Then after getting fresh water off for the last short bit: Jackson/Howard; *up* 202 (the toughest bit of the run, what I'd been un-looking forward to throughout -- Bill got away on that climb, but by the lights, where the gradient eases, I rejoined him and we both opened up a bit (by prior agreement!). I was feeling great -- I love that 202 downhill -- and just rolled down to the turn into LordJeff, then through there and stopped the clock, thus:

Time: 2:27:50
Distance: 18.18 miles
Pace: 8:08s

Comment: first of planned series of long ones leading up to the MHM. This was a well varied run, overlall elevation 750' climb, and similar descent. Felt great, for sure.

MHM -65/donut B -- Fri. Aug. 6

Second part of what I started yesterday, but this time out with F for the first 2 miles out across 9 to VFW via the estate, then back again, at a chatty 11+ min. pace, then off for a second loop on Hamilton alone. Start steady, but once done w/ Hamilton and Allen onto 9, open up for the second half of third mile and the extra bit, with 3/4 mile at sub-6:30 pace in the end:

Time: 50:02
Distance: 5.38 miles
Pace: 9:18s (but really 2 x 11s and 3 x 7s)

Comment: the quick finish made me a bit tired today, but I *think* I'm ready for the 18 miler tomorrow. We'll see.

MHM -66/donut A -- Thu. Aug. 5

With 10 miles needed before Sat., decided to split it into two donut runs. First one today: Muggy and hot: down Geohannum to Rural, and back up, very simple:

Time: 40:59
Distance: 5.29 miles
Pace: 7:45s

Comment: Taking it very gently, given how muggy it was (Alabama style!).

MHM -67/trackwork -- Wed. Aug. 4

A bit later, but out to run slowly to the BHS track for some speed work. Take about 25 mins for the 2.5 + miles to get there, then start on laps at a decent pace (7:15~20 ish?). Overall do 20 laps in 35 mins, so 7:00 pace average, thus: run 10 laps plain, then 4 laps of sprint 100 and recover 300, then run 2 more laps plain, then do 2 x 200 meter sprints over the next 4 laps. Then much slower, and taking the Wallace pond trails, run home, thus:

Time: 1:18:36
Distance: 10.26 miles
Pace: 7:40s

Comment: this sort of workout hits new spots, but feels good. I need to do more 200s, I think, and a timed mile again. Next week, perhaps.

MHM -68/local roads -- Tue. Aug. 3

Out just after 8 am for a longer run, so I can fade distances before Sat.'s long one. Headed for Dufresne park via Boardman, Chicopee and Kendall, then back up 202 to St Hyacinth's and in to GeoHannum and home from there. Stop clock at mad pheasant corner, with last mile being fastest at 7:00:

Time: 1:30:55
Distance: 12.16 miles
Pace: 7:29s

Comment: happy with the pace, as I didn't push it except at the very end a bit. So far so good.

MHM -69/Rest day -- Mon. Aug. 2

Bill invited me to join him for an 18 miler on Sat. so this week should reach the 60 mile goal -- but a rest day is all the more important. Not even a bike ride.

MHM -70/Sun. Aug. 1 [backpost]

Finally a chance at an SRRC run again, after an early start for lectoring. Find Bill and Ken there, so we head out for a Barrett Rd, chatting up a storm and enjoying a very easy pace.

Time: 1:26:18
Distance: 10.5 miles
Pace: 8:13s

Comment: a perfect run, but left me wanting a bit more, so evening went out for a bike ride up to the Quabbin overlook, then down past the Sirius center and back along rail trail and Orchard/Federal. Good pace, but not racing: quite hilly, with 1100' climb and descent, and I felt the lack of zing from the morning's exertions too. But enjoyable:

BikeRide = 24.18 miles in 1:42:00 @ 14.22 mph.

MHM -71/Sat. July 31 [backpost]

Home from the trip, I calculated I was 0.3 miles short of 200 for the month. First we had to drive to Albany to retrieve stranded car, but after that 4 hr round trip, and after a failed attempt at a nap (38 hrs on the bus with no break much longer than an hour messes with sleep ability, though goodness knows I was tired), I headed out for a shortie. Can't remember the route, probably a Rural loop?

Time: 48:19
Distance: 6.16 miles
Pace: 7:51s

Comments: well, felt good enough once I got going, on autopilot I think. Brought the week *just* over 30 miles, and 205.9 miles for the month = w00t!

MHM -73/Thu. July 29 [backpost]

Striking camp after the run this morning, and the long bus ride ahead, so out for a bigger route: same as yesterday, but go further off CR 64 to Oakdale Rd beyond, and then along a red earth country road that felt so 'of the place' -- and hot and dusty! Two sets of dogs came at me today, even more pushy: quite a problem if one lived here, I think. But this was it for my Alabama running:

Time: 1:21:21
Distance: 10.49 miles
Pace: 7:45s

Comment: hopefully this was good enough to tide me over -- summer training always suffers an interlude like this, but it's refreshing in other ways, so all to the good.

MHM -74/Wed. July 28 [backpost]

Another early one, this time going the other way onto County Road 64 -- even before 8 am the sun is getting harsh and the shade is vanishing, but managed a bit further. Interrupted by three loose dogs at one house, black labs that came out at me. Used water bottle to squirt and delay the pushiest of them. Gyah. Here's the data:

Time: 1:00:59
Distance: 8.04 miles
Pace: 7:35s

Comment: obviously recovering from the trip; time for one more run down here before the trip back.

MHM -75/Tue. July 27 [backpost]

First run in Alabama. Arrived at the campsite Monday evening, no run that day. But first thing in the morning, still swelteringly hot but a tad less so than when we pitched the tent, out and pound the lanes a bit. Still sore from the road and tired, but got into it eventually, then ran out of steam quickly. No easy routes to run, as both lanes I tried dead-ended into the highway.

Time: 48:00
Distance: 6.16 miles
Pace: 7:48s

Comment: looking now on Mapmyrun I see I could have gone a bit further and found a trail -- 準備不足.

MHM -77/Sun. July 25 [backpost]

Only a walk today, after Friday evening, Saturday all day and half of Sunday spent on the bus to Alabama. Walked w/ F from the hotel to Little Flower church, and back, not too fast (wicked hot and humid) but at a steady good pace.

WALK 9 miles in 2:25:00 @ 3.72 mph.

Best thing was, it loosened me up and pretty much tamed the massively swollen ankles I had from 36+ hours on the bus.

MHM -79/Fri. July 23 [backpost]

Thanks to the longer run on previous day, only needed 8+ to round out the week. With a long bus ride ahead, no worries about getting tired; the only limit was time, so: tried a variation on the Rural/Eskett figure of 8, starting with a Hamilton: out on to 9, along to Bay, down to Hamilton, back to Geohannum, and then the figure 8 from there, thus:

Time: 1:03:03
Distance: 8.83 miles
Pace: 7:08s

Comments: Pretty useful route, another one for the grab bag. Pushed for some tempo at the end, hence the quick pace.

MHM -80/Thu. July 22 [backpost]

Fourth day in a row of running, and interestingly pace stayed quite high. This was a new longer route, Geohannum to Stebbins, then Bay->Old Bay, to Warren Wright and back up Orchard and Federal. So, a good few hilly bits, and a nice distance:

Time: 1:20:23
Distance: 11.06 miles
Pace: 7:16s

Comment: worth trying this route again, in reverse as well as the same way.

MHM -81/ Wed. July 21 [backpost]

Shorter run, via Rural w/ figure 8, ending by going up to DPW and round tree to add distance; opened out near end to get decent pace overall:

Time: 1:00:35
Distance: 8.26 miles
Pace: 7:20s

Comment: Backpost, I can barely remember this one. Hot, inevitably.

Update and Runkeeper

Been away on the Alabama trip, and so lots of backposts to do. Started using Runkeeper to record things quickly; not using the website, mainly, but posting from the iPod app, and making it accessible via twitter. Now I've got to go back through two weeks worth of that for dailies here -- they'll be brief, and marked as Backposts.