[backpost] up to the injury -- Mar. 23~26

This was a scary development, and I'm still feeling it even now.

March 23/Wed. morning run (8.23 miles @ 7:45 pace) on local roads -- by which I usually mean some part of the geoHannum/Rural loop -- went well enough, so I felt recovered from St Pats and ready for what was going to be my last long slow one before the marathon.

March 25/ Fri. morning went out for a short tempo run on the same loop -- 5.72 miles @ 7:22, with two miles at 6:45. Then in the evening did the same route again for the double, steady pace overall for 5.73 miles @ 7:38.

So far so good.

Saturday, all ready for a great new long route I'd planned -- basically out to the mall via the railtrail and other bits, then back. it was going great, TOO well: I was having trouble convincing myself to run at marathon pace, especially once I hit the flat straight rail trail (was doing mainly sub-7:00s). As I approached the mall, about 11 miles in, I saw the big rocks next to the rail trail and figured I'd rock hop to break up the rhythm a bit. *BAD* idea.

Misjudged one distance between rocks, landed a tip toe about six inches above ground and couldn't hold it, ripped down to ground. Right achilles, ankle strap, calf and hamstring all shrieked. Too angry with self to stop and anyway miles from home, so I jogged gently for a bit, and thought maybe I'd be okay, mainly. But as the next few miles went by it got more and more painful. Finally at 16.41 I stopped clock and sat down to rethink. Ended up jogging the next four miles making it almost all the way home, then stopped the clock for good, packed snow into sock and walked.

That was it for March. Best solution = rest, ice, compress, elevate.

update -- some backpost entries coming

It's been a long time since I did a regular entry on this blog. I've been using RunKeeper for almost a year now, and that, my iPod and Twitter, have meant that regular posting of runs is done there, in RK format, and with its own comment setup. This takes care of the social aspect (sharing and mutual encouragement) and the basic data storage -- even routes, if I enter them manually. But it leaves a hole in the sense that there is no place for a ruminative run report or race report.

So, I think that I'll be keeping with this blog, though I may start using (on and off) weekly rather than daily reporting. I'll have to see. To catch up right now -- my last regular entry being March 20, a month and a half ago -- I'll use a mix of consolidated and individual, I think. After that, now that the semester's mostly over I hope to get back into a better writing pattern. I'm certainly in need of more reflection and planning if I want to break 3:15 for the fall marathon and get a good trail ultra in.

update -- Gansett Marathon DONE

So, it's the day after the marathon. Hope to report on that later -- been so busy I'm now way behind in run reports, but I may just pick up afresh after a list of runs done. The Gansett was tough (windy, cold, went out too fast, but learned a lot), and today I celebrated by spending my B'Town PTO prize, a Dick's gift card, on a new pair of shoes: adizero Sonic M (blue), size 11 [US]. Not trail shoes, but some useful traction, I hope; also they're not hard road shoes like the Asics I got last year, and they're not as raised as so many other shoes styles. Hope they'll do me for a year or so as race shoes, but I'll have to see how they handle the trails and how they wear. Priced at $70, but w/ gift card only $60.

update -- INJURY, of course

A foolish move on my planned last long run did my right ankle/achilles in pretty badly, but somehow it was not lasting. I took a whole week off, then raced Oleksak, and while sore and weak I figured the ankle's okay for basic running (not sure about the Seven Sisters in three weeks. . .).

Super busy at work, and gloomy about the ankle, so I've not been posting (though Runkeeper's up to date). Time to remedy that with some backposts. . .

Double -- Sun. Mar. 20

No SRRC run, but meet Bill at 11 for a gentle trail recovery run -- rail trail and state school to Wallace pond, then past the police station and back into the state school, out t'other side and down road to GeoHannum, back up to the wilds behind the supermarket, then in for some trail mud and slush, all along to rail trail, cross the road and come out again at Bill's place, but stretch it round the development a bit, ending up thus:

Time: 58:42
Distance: 5.74 miles
Pace: very slow!

Then, since Bill's against the long run so soon after the race, decide to do the double as advised. Wait until later in the afternoon, after a nap and some housework, etc., then go out for a second round: enter trail at AustinG, along through muddy bits to come out on to Hamilton at rail crossing, then to Allen, up and over 9 and 202, to Enfield; too little time to go to Quabbin, so straight down to 9 and back home that way, all at gentle pace, thus:

Time: 53:28
Distance: 6.43 miles
Pace: 8:19s

Comment: felt fine in the morning, but the double is tricky -- felt okay, but moving very slowly. By the end I was feeling well battered, definitely at the end of a long training. 90 miles in 8 days, pretty much, so I'm having a REST day tomorrow.

St Pat's 10K Holyoke -- Sat. Mar. 19

Leave home about 10:30, needing to park and get bib, etc. Drive straight there and park in the usual spot, almost exactly; walk down to the Wherehouse, well wrapped up (fleece!) as it's a cold morning. See Nick, and then Bill too on the way back; lots of people, of course. Back to car, change into race shoes and head off into upper Holyoke in search of a DnD for coffee and loo. After over a mile, no joy, but a Subways. Nice loo, and even coffee but food choices as hopeless as usual. Settle for a dry bread roll (crappy bread) to go with the coffee. Then backtrack and change into full gear at car; jog off for a bit more distance before one more portaloo visit (long lines -- the crowds are really out this year) and then to the start. Total 3.21 miles @ 28:33 before resetting clock.

*Hopeless* mob at the start -- just give up, and eventually find a place a good way back. Nice and warm in the huddle, with well coiffed and made-up ladies all around, hardly a running runner in sight. Finally the gun: can't see any movement, but stand on tiptoes and see heads near the front bobbing up and down, so it's started. Nearly 20 seconds later, we finally start to move, shuffle shuffle, cross the line eventually and then jog with the crowd, looking for spaces to move up. After about three minutes of dodging and darting into gaps, finally starting to be able to move properly, but the first mile takes 7:13, about a minute slower than it should. Oy.

After that, things get better. Taking it carefully with the three uphill-ish miles, steadily move forward, spotting Nick in the third mile and saying hi before moving ahead again (he's in good form and happy); 6:46, then 6:35, then 6:30, and it's downhill time. Still moving quite steadily up: as the crowd thickens and gets noisy, pull a 5:41 then into the last full mile confident that numb leg will not be a problem. Mile 6 is a 5:57 (chap calls out, "you can get under 40:00!" -- not so sure. . .), and I'm just happy the end is near: that last turn is a relief and a horror as I see the last hill, but make a go for it and get one or two more places, then tank, but enough momentum and determination to get to the end before running right out of steam. 40:15 or so, and then I heave, twice, but then recover quite quickly. Pretty happy, and turn to wait for Nick, who's not far behind, then meet up w/ Bill, and also SteveO, Joe F, Rob L, and some others. All in good cheer!

Decide to do a cooldown w/ Bill and Nick, and chap from Granby; down by the canal and up again, then Nick peels off, and after a bit I decide to as well, since my car's in a different direction. Take a while finding it and finding how to get back to it, clocking up 2.08 miles @21:22. Total for the day:

Time: 1:30:10
Distance: 11.56 miles
Pace: 7:48s

Comment: *official* time for the 10K was 40:17, but that was GUN time; my NET time was a dramatic 39:26 = WAAAY better than my previous best of 39:55 on the same course in 2009. I'll take it.

Recovering -- Fri. Mar. 18

Meet Ken at 8 am for a shortie -- he's got the New Bedford half coming up, so just wants to do a donut, and I'm keen just to move a bit. Do the Rural lollipop route, but Boardman out and GeoHannum back for a bit of a change. No extra miles, just this:

Time: 52:08
Distance: 5.98 miles
Pace: 8:43s

Comment: a donut run, partly to loosen me up for tomorrow's race, and partly to make sure I hit my 70 mile goal for the week. So far so good.

L O N G one -- Thu. Mar. 17

High point of spring break training and peak run in my peak week: a planned 24 miler. Got a neat route that started as 23, out to Amherst and back, but it ended up 24, so what the hey. Out via Hamilton, Bay, Metacomet, Federal, Orchard, WarrenWright, North/Station, SE, Groff, 116, round the common in Amherst and down Main: back along Pelham/Amherst, up that darned hill, and then right on to Packardsville, along past Knight's pond to Gold, Munsell, and then 202 to VFW and stop clock at supermarket, thus:

Time: 3:12:18
Distance: 24.02 miles
Pace: 8:00

Comment: exactly on clock, though I thought I'd be a bit faster after a good opening eight. The uphills were a bit much, enfin, and I was getting pretty sore by the end -- but not tired! A lovely day for it, almost 60 and some sunshine too.

Moonlit run -- Tue. Mar. 15

The ides of March, and a busy day for me so I couldn't get out until late (spring break notwithstanding). Fortunately, a gorgeous day and a full moon -- aiming for a long half-m distance, so went out on the Dufresnes Park route: starting down to Boardman/Eskett, then on 202 corner a dog comes out at me, but obeys a shout to go home; along to Chicopee, then along to School and across to Kendall, then down 202 a bit to Lyman, and back via Batchelor to rejoin GeoHannum, and Rural round to head home via Boardman.

Time: 1:50:52
Distance: 14.15 miles
Pace: 7:50s

Comment: thinking about the earthquake disaster most of the time. A gorgeous night, so full of light -- and a nice route to just run, no goal, no pace.

Wakeup run -- Mon. Mar. 14

Meet Ken at 8 for an early start, heading out for the Rural loop (a lollipop route, to be more accurate), gentle paced; then at Hamilton, peel off for some extra miles: up Allen, across 9, across 202, all the way to Enfield, then down to 9 and back directly, ending up thus:

Time: 1:29:18
Distance: 11.12 miles
Pace: 8:02s

Comment: useful mild miles in what will be a long week. Still a bit residually sore from Sat., however. . .

SRRC run -- Sun. Mar. 13

Daylight Saving Time starts, so an hour short of sleep. Arg. And sore from yesterday, and still not digesting right. But what the hey, so off to DnD and find Nick and Bill there, and Ken and I arrive to make four. Ken's after double digits, so aim for a reverse Enfield with Brandywine/Sheffield. Feeling very stiff--Nick full of beans and Bill keeps him company, while I stick between them and Ken. Regroup at Brandywine, but Ken still slower, so Nick and Bill are ahead when they go off up Spring hill; I stay back with Ken and we go on past. Back to Allen, all the way on to Hamilton, and Ken starts to feel better, as I feel more and more sore. But keep going, and as we pass DPW, realise we're short on distance, so at Howard, keep going up Jackson -- only to hear Bill's voice from behind, "You bastards! I was going to catch you on Howard!" Much LOL. Go on up to town, staying ahead of Bill on the uphill, then together through town and back down 202--Bill heads back to rejoin Nick, and I finish the run w/ Ken, thus:

Time: 1:27:11
Distance: 10:52 miles
Pace:8:17s

Comment: Good gentle way out of some of the soreness. Start of another week, hopefully peak mileage. Not a very nice day, damp chill, England style. . .Roll on spring.

LONG run -- Sat. Mar. 12

Bill joined me at 10 for this one, the two part run I did on Feb. 21. Not quite as warm as forecast--also, digestion not really cooperating, but Bill's strong as ever. First lap we deviate by going through the schools to avoid the icy/soggy rail trail, but otherwise as mapped. Back to the house where Bill has gatorade and I pop in for a sip of 'Gansett, then out again for the scenic lap. Feel pretty beat as we hit the turnaround on Goodell, with very stiff ankles, etc. Bill decides to head off for an extra hill as we start up the last hill on Federal: by the time we reach the Allen turn off he's got 30 seconds on me, and I keep going straight. Run round supermarket parking lot to get extra distance, ending up thus

Time: 2:55:02
Distance: 22.06 miles
Pace: 7:56s

Comment: felt pretty sore in all ways at the end. Bill mentioned that local runner Kathy L. had had a heart attack in Jan., surprisingly, and as I crossed 9 there went an ambulance, siren on. Both he and I worried about the other, LOL. He went on for 3 hrs, and I was happy to be *under* three. Also, hit 64 miles for the week, w00t!

Donut -- Fri. Mar. 11

Long day, again, but need to wrap up the 20 miles so out for a quick run before dinner: down GeoHannum to Boardman, then up start up Eskett just for a hill sprint: turn round and continue on Boardman to Rural, then round to GeoHannum and back home, sprinting twice on the hilly bits, ending up exactly (plus 1/100 of a mile) at the needed distance:

Time: 46:29
Distance: 5.96 miles
Pace: 7:48s

Comment: just what I needed, and I hope it won't wipe me out for tomorrow's long one. . .

Gulf hill -- Thu. Mar. 10

Having again missed a regular day, on Wed., took drastic measures: home after morning classes for a good run before going back for evening classes. Needing 20 before Saturday, figured I could get 13 and still be sharp for the evening. 久しぶりに wanted to go up Gulf, so did that route, figuring the downhill end would be nice too. Here's the route: Hamilton, Allen, 9, Federal - 5 slow start miles; Gulf - 3 hill miles; Packardsville, Gold, Munsell and 202 - 5 fast miles; then round to 9 and home on a slow down mile, ending thus:

Time: 1:45:12
Distance: 14.05 miles
Pace: 7:29s

Comment: Felt *great* to do the fast finish, or at least the opening two (7:11 and 7:12) and then the first two downhill (6:30s), but at about 12.5 miles it felt like hitting a wall. . . somehow I kept it to 6:35, so a good result enfin.

Late repeat -- Tue. Mar. 8

Missed Monday completely, and didn't get home till late (as usual for a Tue.) but clear and nice night, so out for a [dry!] repeat of Sunday's run -- exactly the same route, and the same plan: slow start, then pick up for some 7:10s for 3-5 miles. Here's how it ended up:

Time: 1:25:09
Distance: 11.21 miles
Pace: 7:36s

Comment: unfortunately, the push to get more pace brought on the first numb-leg symptoms I've had in ages. Gah. I'm just not in v good shape, somehow, at least in terms of flexibility. Must build in more stretches, post-run as well as pre-.

Wet run -- Sun. Mar. 6

Late start in the morning, so miss SRRC outing (Ken away, Nick runs solo). Rain all day; I eventually get free to go out pretty late, and it's raining still--and quite hard, on and off, with plenty of water pooling and streaming on the roadways already. Dark night, so stick to local loop: down GeoHannum, to Boardman (through a massive puddle, arg!) then Eskett to 202, down to a left onto Chicopee, then back along School, across 202 (into driving wind and rain now) and along to Batchelor, then GeoHannum to Rural, and back up Boardman to rejoin GeoHannum, then home, thus:

Time: 1:24:07
Distance: 11.13 miles
Pace: 7:33s

Comment: took the first five miles slowly, in the 7:50s or so, then tucked under 7:30 for the second five--very hard work, but maybe a useful addition to the workout (ran in shorts, given the wet, but it still felt like I was *carrying* and extra load most of the way).

Long run -- Sat. Mar. 5

Planning a 22 miler, but not sure if I'll manage that: sore throat since Fri. night, and feeling busy and coldy. Delay until the day gets nice and warm, and delay some more, but finally out just before three. Wear longs, and hat and gloves, but only fleece and shirt on top -- no jacket. It's SPRING (ish, today at least). Planned a 7.5 mile loop, to repeat, then add variant loop on top as far as possible. Aiming for 8:00s, a pace with no stress. Start off fine: the loop is a Rural Eskett figure of eight, and after a bit fast of a start, slow down and get into a good pace. Come back up to Jackson, along to railway crossing, then back along trail for start of second loop: a shade under 1 hour for 7.5 miles, so pace is fine. Second loop also good -- meet some horseriding groups on the way, a nice boost for me to get the quicker miles in to compensate for slower ones, so overall I'm dead on pace. At end decide not to do any extra, but run home, stopping clock just outside development, thus:

Time: 2.08:41
Distance: 16.11 miles
Pace: 7:59s

Comment: Okay, so weekly mileage is off by 8 miles this week, but this was useful: felt comfortable the whole way, with maybe a bit of a twinge at 11 miles and beyond from right groin, but keeping pace slow meant nothing was serious. Hoping to get over this cold next week in time for a hard-running spring break week. Then it'll almost be time to taper ! !

Early eight -- Fri. Mar. 4

Meet Ken at 8 and off for the usual Rural loop route; feeling a bit stiff after last night, but okay once we warm up a bit (still cold, but much better than the night run). Steady pace, chatting, until we reach Hamilton, then I head left as Ken heads home. Take Allen to 9, then straight along until almost geoHannum, but go left to VFW, and home along 202, through DunkinD and that way-- pick up pace in last couple of miles, too.

Time: 1:07:02
Distance: 8.52 miles
Pace: 7:52s

Comment: this salvages a bit of weekly mileage, and even with the cold was not too bad.

Night run -- Thu. Mar. 3

Home from work later than I'd hoped, but determined to get out for something (even though I've got a run w/ Ken set up already). *Cold* night, but go out well dressed and aiming for easy-ish miles: down GeoHannum as usual, all the way to Rural, then round to connect to Eskett, then 202 and back to Boardman and homewards, but stretch the final bit by running all the way to supermarket before turning round, thus making sure to break the 8 mile mark, thus:

Time: 1:05:12
Distance: 8.23 miles
Pace: 7:55s

Comment:basically an extended donut. Brr! Best thing was meeting almost *no* cars in the whole outing.

Shortie -- Wed. Mar. 2

Took Monday off, just not feeling good, and late worknight too. Late again Tuesday, and still coldy & under time pressure this day too, so a short one: down to water plant, stretch, then up trail on top of firm snowmobile tracks, all the way to Wallace pond, then out on to 202, along to police station, then through state school roads to come out at Checkers, and 202 to Howard, but then trail along to Jackson, and then down the road to GeoHannum and home, thus:

Time: 40:55
Distance: 5.2 miles
Pace: 7:52s

Comment: nice mix of surfaces and inclines, etc. A good wakeup jolt, but done easily enough so as to not worsen the cold. . .

Jones Ten-miler -- Sun. Feb. 27

Another lovely day (hah!), but not too cold -- arrive in good time, and dodge puddles and snow to go and register ($35! not cheap). See SteveO with lovely golden retriever Brady, and several other old faces. Back to car to change, then run for a bit to loosen up. Find Ken and Nick, also Dawn and Kara; Nick assumes we're running together, and I'm dithering, but in the end decide to do it -- see what he can manage. He's aiming to get 7:30s or so, but I figure 7:15s. He's done 8 miles (I thought 10) at 7:17, so it's in reach.

Take it easy for first mile after a slow start, but pace is still quick for him (6:40s). Then on to the main route, with me trying to slow us down a bit, but not too much. That holds till we get to the steeper hill, as we're pacing Rich C all the way. The hill wears Nick down, but stick with him and he recovers at the top. Looking strong right up to the reservoir, but slower to pick up there (and the going's not easy. Finally make a bit of pace once we get to the downhill stretch, and I tell him I'll stick around to 8 mile mark.

Once we get to 8 miles down, at the start of the open straight, decide to stick with him -- he's doing well and I want to make sure he doesn't slow down, and also be there at the end to see how he does. By this point, unless he folds heavily in the last uphill, I'm thinking possible 1:13 for him. The uphill near the end is tough, but hang around and he keeps coming back, and then finally we're over the crest and I'm nagging him on to the last loop. Figure he's got a sprint in him so stick close, and as we come to the last 100 yards or so he attacks and so I go hell for leather for the line (not going to just let him win!). Pull a couple of seconds away there, ending thus:

Time: 1:11:57 (official)
Distance: 10 miles (")
Pace: 7:12s

Comment: my first race as a coach! I was elated to find Nick had beaten 1:12, and quite happy to have spent the 35 bucks on a non-race effort. It was a perfect MPace workout for me, and the final sprint reminded me how much I need to work on sprinting! (and my quads were *sore* after that!). With warm up miles and a bit of a cool down run around town I managed 13.93 total. A useful day. The after race eats were generous and various; chatted with Ken for a bit, then headed home.

Slow ten -- Sat. Feb. 26

Missed running yesterday: head/nose cold, and aching all over, even back pain for first time in ages. Good day to be sick -- massive dose of "wintry mix" after snow in the night, so a horrible day to be out on roads. Also wicked busy work wise -- kind of a week from hell, and ongoing...

Today, sunny, with a cold cutting wind, and I'm feeling ready to risk it; also need to see how I might feel for the Jones Ten tomorrow. So, out in full gear (good choice -- even with longs on the wind is chilly, despite obvious melting all around): down to water plant, but don't stop: straight up trail round to Wallace pond, then double back and follow snowmobile tracks to come out onto 202 a bit before Underwood, then head down 202 towards Eskett. Cut in there, then back on Boardman to 202, down to School St and back up to Stebbins, then GeoHannum to Rural, round to Boardman, and then straight home, thus:

Time: 1:25:06
Distance: 10.21 miles
Pace: 8:20s

Comment: Training for easy pace long distance here, a minute slower than my (target) mpace. Felt okay, cold notwithstanding, though a twinge or two from my back. Hmm. I think I'll aim to take tomorrow a bit easy. . .

Morning tempo -- Wed. Feb. 23

Probably should have gone out for a flexing four yesterday, but no time. Risky even taking time this morning (work agg!), but out anyway just before nine, looking for some sort of eight miler. Decide to warm up and try three quicker miles: to water plant, stretch, then on GeoHannum way to Rural, back up and to Eskett, then 202: after 4.5 miles or so pick up pace, starting with a diversion up Dressel (new to me!) for an extra hill, then back to 202, down to Boardman and home via usual route, pushing with each mile until I hit 7 then, slow down for last one, thus:

Time: 59:23
Distance: 8.07 miles
Pace: 7:22s

Comment: felt really *stiff* and a bit tired. The tempo miles (5, 6, and 7, with increasing effort) were: 7:06, 6:57, 6:43. Left over effect from Monday, I guess -- probably a run yesterday would have really helped. But this just about counted as pacework, I think. More on Friday.

LONG one -- Mon. Feb. 21

Presidents Day, so wait for the sun to get up properly and the mornings 3+ inches of snow to thin out a bit, then set off for a two loop run, with a sandwich ready for the halftime. First loop is Howard/Jensen/Enfield/Sheffield and back by 202: somewhat hilly, but feels okay, and keep pace steady somewhere in 7:30s ~ 7:40s, thinking about the second half. Then, grab a drink, loo stop, and out again with sandwich in hand for part two: down to Hamilton/Bay/Metacomet/Federal/Orchard (lovely view!)/Goodell, then Federal and 9 back home. After 17 miles starts to become a bit of a death march, but hold on till 20, then feel good for a mile or so, but やっぱり pace is slow, and end up pretty sore. Data:

Time: 2:53:42
Distance: 22.12 miles
Pace: 7:51s

Comment: I'd wanted this to be "easy" pace, but I think I'd need to go to 8:00s or slower for that. Which would mean more than three hours -- maybe I need that for training? Still time for a couple of long runs to sample slower speed, but at this point I'm revising my mpace to even slower: back up to 7:20 average, I think, is more realistic. Ouf. 頑張らなくちゃ。

Jones prep w/ Swifties -- Sun. Feb. 20

Meet with Ken, Nick and Bill at DnD and carpool into the A middle school. Wait a bit for Rob L, but maybe a miscommunication; he doesn't show (and it's cold windy!) so we jog to the official start spot, then set off. Nick sets pace, pretty crisp, pulling ahead periodically from Ken; Bill (aiming for a second loop to get 20) stays back w/ him and I stick w/ the young gun. Surface is pretty good, all things considered, and after the five outbound miles the course is pretty nice. Push a bit on the last uphills, and then into the finish (w/ a small dash to stop Nick from catching at the end!). Then wait for Ken, and all (except Bill) jog back to the cars. Overall:

Time: 1:25:02
Distance: 10.52 miles
Pace: 8:05s

Comment: cold, but overall a nice smoothing run after yesterday's effort, and a useful review of the course. Always good to run in Swifties' company, too.

Hawaiian Shirt 5K PLUS-- Sat. Feb. 19

Not feeling too bright, but away just after 8 to Spfld as usual, with Hawaiian shirt from OGU. Light snow showers, MASSIVE and chilly wind, temp. otherwise just above freezing. Park at the higher spot, and then change in the brick building and jog down to sign in. Also pay GSH membership, $15, and do form for that, then go out to warm up. Manage just over a mile, then it's time to start. Go down to one long-sleeved tech shirt under the Hawaiian shirt, plus shorts (& hat & gloves) -- so I'll have to run to keep warm! Good crowd, nearly a hundred. Head off a bit of a way back in the pack, but follow Scott R and push through to follow the leader pack. Pass him on top straight of first loop, aiming for my target 6:30 pace, but by mile one we're already below that: 6:10. Next one is quicker still, 6:05, but as we're going through the houses there a guy passes me -- I try to stick with him but he's not giving up any. Heading down the hill back into the park I can hear the next one behind me, even as we complete mile three at 5:48. It's the lead female runner, and she doesn't let up. As we enter the final bit of trail to the finish she comes past, we both say "Good run", and then I figure I'll give it one more go: blast past and keep going right to the line, getting two seconds on her in the last hundred yards. Final stretch pace = 5:50 or so. Overall data:

Time: 19:18 (GPS = 19:17)
Distance: 3.1 (GPS = 3.21)
Pace: 6:14s

Came in 4th, and first in class (though chap ahead of me was 50). Then I had weekly miles to do, so I went off on the first part of the 10K route, doing 4.5 miles; picked up gear from Skatehouse, then dumped it in car and went off for another loop through town and back round park a bit, still on same clock. At one point a cute girl (young woman-low 20s?) grinned and said as I passed, "You're defying humanity right now!" I think she meant my shorts, but hey, it wasn't very cold, except directly in the wind. By the end I was feeling a bit sore, though I kept the pace slow. The overall total for the day (INCLUDING the above 5K) was:

Time: 1:37:57
Distance: 13.05 miles
Pace: 7:30s

Comment: Made my target weekly mileage (50), with almost a mile to spare -- nice! Also, good time, nice race, I'd say -- I ended up retching a couple of times after the finish with the muscled sprint, but I wasn't trying 100% up till then. Main goal was high turnover via small steps, and keep pushing -- I'm satisfied with that much. Real speed will need proper speed training, but that's for the summer.

Moonlit miles -- Fri. Feb. 18

Busy grading in a.m. so didn't get a run in, but after work, head out under a fine fullish moon on a still mild evening (supposed to get much colder -- I was lucky). With a race tomorrow didn't want to get tired, so go gently; aiming for 8 out of the remaining 20 for the week. Decide on a Rural fig. 8, starting down GeoHannum, then Rural and back to Eskett, to 202, and back up Boardman to GeoHannum and home -- stretch it a bit by going the long way round the development, thus:

Time: 1:05:17
Distance: 8.06 miles
Pace: 8:06s

Comment: started nice and slow, then kept it at just above 8:00s the rest of the way. Got nicely warm, although wet feet stayed cold. First really easy run for a while, and felt okay once I forced myself to stay slow.

Distance and pace a MATCH! Wonder how many times that can happen?

Morning hills & pace -- Wed. Feb. 16

A bit late, tired from work yesterday, but out to do some hills and speed (not ideal, but limited opportunity). Felt stiff from the start and through most of it, but that's training. Down to water plant to stretch, then back up to Hamilton, along to Bay and down to Allen, up across 9 and over to 202; cross and up rest of Allen, then -- hill work mainly done, and warm -- open up down Enfield for the four miles home. Go up Jabish (slow down to 7:20 on that mile) and East Walnut, then down 202 to 9 and home, slowing right down after 8:

Time: 1:01:37
Distance: 8.47 miles
Pace: 7:16s

Comment: not quite Sparta, but this *is* training.

Eleven by night -- Mon. Feb. 14

Not so late, but well after dark, so it was good there was a generous moon. Not too cold, either: started down GeoHannum and aimed to keep it mild for 5 miles, along Boardman as far as Eskett, round to 202, then along 202 to Boardman's end, but go left; at the turn around point hit 5 miles so step it up, aiming for my new mpace (7:08s) held it pretty nicely all the way along, crossing 202, to Stebbins, up GeoHannum but add the Rural detour (getting spooked a bit by a bunch of snowmobilers buzzing along on the trails), then back up all the way to the water plant, at which point step it down a notch the rest of the way. Overall:

Time: 1:21:15
Distance: 11.06 miles
Pace: 7:21s

Comment: this was okay, but I think I need to reconsider my mpace -- 7:08s will be a bit much over 20 miles. 7:15s seem more likely, and then with 30 second fade after 20 miles the average will be 7:22, for a 3:13.

Yep, decided: That's the new goal, so train for 7:15s for 20 miles.

Swifties run -- Sun. Feb. 13

Sore early from yesterday, but to DnD just in time to catch Nick and Ken--all agree on a ten miler, aiming for a Barrett (but maybe starting along Jabish canal route). Pleasant milder morning, and first part of trail seems good, well tracked and pretty firm. As we cross the road at the underpass, then take the right turn across the tracks the snowmobile trail disappears: suddenly we're plunging through icy crust and knee deep snow. The trail is *visible* but hasn't been driven on for ages. Worse on the other side of the tracks, and I (in the lead) get a bit scraped up enfin. Fortunately, it's only 50 yards in all before we hit the road again, and then the track is reestablished as we turn in onto the canal trail. Not perfect: you have to run lightly, floatingly, to avoid going through even in the visible tracks, but it's okay for me (less so for Ken!). Slog on, and when we get to the overflow, a much better defined track appears: evidently most traffic had been on the other side of the canal! Proceed to the turnoff into the woods, then out on to NoWash, enjoying the feel of dry tarmac underfoot. Down to Bardwell, then left as far as NoLib, and after a bit of a dither, back up NoLib all the way to town (going through the dangerous underpass this time)--at the middle school, through to OldSpfld, to BHS, and then back to DnD as usual. Data thus:

Time: 1:31:29
Distance: 10.21 miles
Pace: 8:58s

Comment: this was a refreshing recuperative stretch after yesterday (complete with ice/snow bath!). Good start to the week in good company.

Twenty -- Sat. Feb. 12

Had a route planned for almost 21 miles, but changed it midway to shave off a bit. This has been a step up week, from 50 to 55, and my long run too, going from 18 last Sat. to 20 now, and though it felt like a light week, I just didn't have enough spare today. Partly from the hilly first half? Down GeoHannum/Boardman to Eskett, then up over Barton/Mt View -- target pace was 7:30~7:45, and I was easily inside it, but I think there was more effort going on than I realised. It was a bit chilly, so I mainly kept gloves on, and hat, but I was in shorts. At the top of MtView, along OakRidge to Summit, then down to TurkeyHill and Rckrmmn and out to 21; right then left into OldSpfld. Still feeling okay (even deviated onto a snowmobile trail briefly) at about 9 miles as I pass BHS, then up to town and down 181, to tuck into jensen for the loop we did twice last Sunday. At that point, mile 11 or so, I started to feel it a bit in soreness, but chugged on okay. Original plan was to do the Aldrich loop twice, but it's a bit longer, at almost 4 miles, (and hillier) than I felt like, so on the second pass of Jensen I turned to the familiar and went up OldEnfld from Jabish, with that mile (uphill) being the slowest of the route (mile 17 @ 8:12). Then on to Allen and along to 202, straight down to 9 and back homewards, running along GeoHannum until I had 20, then stopping and jogging home off the clock. Overall:

Time: 2:32:01
Distance: 20.02 miles
Pace: 7:35s

Comment: sore in various ways after this (especially the 2.5 hrs straight), but useful. Just *not* as strong as I need to be yet, but the basic pace and endurance is more or less on track. MPace needs to be 20 seconds faster all round, but I'm going to work on that. This one had a total climb of almost 950 ft, whereas the Gansett should be much flatter. I'd better check that. . .

Half a run -- Fri. Feb. 11

Time limited by weather, despite plans to do 8 miles -- it was -11 deg. F when I got up, so waited until about 9:15 when the temp read 0, then headed out for a half run. The weather is supposed to improve, so this evening I can do the other half before my long run tomorrow. Goal was at least 4 miles, minimum time: down to water plant to stretch (standing on top of about 2 ft of snow, weird feeling!). Then back up to Hamilton, along to Allen, to 9, and straight along back home from there, thus:

Time: 30:56
Distance: 4.23 miles
Pace: 7:19s

Comment: very cold, sure enough, though it warmed up about ten degs as I ran, I think. Made it to class on time, and I'll be home in a few hours to do the same run backwards to finish off.

[backpost] Other half -- Wed. Feb. 9

This is my first DOUBLE RUN in a day -- high mileage weeks and limited available hours are going to make for more of these, I think. Took it much easier; it was after all pretty late after a long day. Down to mad pheasant corner, up Jackson, to Howard, then up into town and down 202 for an easy finish, thus:

Time: 40:13
Distance: 5.05 miles
Pace: 7:58s

Comment: Bill's been doing doubles for a while now; Jay told us about them, and evidently Rob L does them too. I can see the attraction, and utility. Here starts a new chapter in my running life!

[backpost] Half a run -- Wed. Feb. 9

No time for a longer run, so opt for a tempo workout on a very cold morning: Rural loop, aiming for five miles at sub-7:00 pace, then back through the development for the cooldown, ending up thus:

Time: 41:08
Distance: 5.73 miles
Pace: 7:11

Comment: the average of this run represents my target marathon pace. Need to do *much* longer runs at this average, I guess. Hmm. Meanwhile, more miles needed so, see next entry . . .

[backpost] SRRC run -- Sun. Feb. 6

Bill planned a 23 miler, but I was only up for 18 (per my prep charts) so he kindly reconfigured to make his first 18 end up back at DnD. Nick was there too, and he accompanied us for the first part: slushy, pools of ice water and *very* slippery bits -- this was a challenging run, distance aside. Started through the high school: that was a mistake, as the roads were icerinks. . . Then up into town, round to 181 and down (precariously!) to Jensen; along through to Jabish, round to Aldrich, then through deep slush back to 181 and do the same Jensen Aldrich loop again; then back at Jensen this time keep going on across 9 up to Old Enfield, and back the usual way via Hamilton and GeoHannum and Jackson; finally at Howard, with end in sight, I pull off for a fast(er) bit, and end up at the DnD thus:

Time: 2:26:48
Distance: 18.17 miles
Pace: 8:05s

Comment: Bill came back to DnD too, then went and added 5 more at a cracking pace, so his average was 10 seconds better overall despite being slower over the first 18! I was pretty sore at the end, but it's a step up, and that's how it will feel. We'd carried gatorade bottles and deposited them at the cemetery so we could grab drinks as we went by -- neat idea on this new (to me) loop, which I'll reuse, I hope.

[backpost] Quickie -- Sat. Feb. 5

Sir Nina's b'day and a party for Gene away across the border, with a snowy/sleety drive home in prospect, so I got out quickly for a short run. Rural loop, no fancy stuff, Boardman first then steps up GeoHannum all the way home. Pushed on the first five, then chilled for the remainder back through the dev. to get a bit more mileage, thus:

Time: 45:13
Distance: 6.24 miles
Pace: 7:15

Comment: chilly enough, but out in shorts, which raised chatter (I guess) from a group of women running behind me as I entered GeoHannum - -I waved, and they exclaimed, so I took off a bit, and ended up keeping the pace. Useful, in its way, I guess.

[backpost] Pre-work run -- Fri. Feb. 4

Out with Ken for a very cold morning set, with starting temp in the low single digits F, though it warmed up in the time we were out there. We did the Rural/Eskett figure of eight loop (Ken's building from his regular 6, good sign!) and then as he headed back up to the development, I went right along Jackson, along Howard, then up 202 into town and down the hill to 9, aiming for a couple of tempo miles to finish, then slow to end, thus:

Time: 1:18:27
Distance: 10.01 miles
Pace: 7:50s

Comment: ice on eyebrows, lashes, beard, etc. -- a rely chilly one. Couldn't feel feet for first five miles!

[backpost] Snow Day! -- Wed. Feb. 2

Schools & uni all closed today: spent nearly three hours shovelling driveway, with 6-8 ft high snowbanks to toss the snow over to get it out of the way. After a bit of food and a rest, figured I might as well run: roads were seriously crappy, but there wasn't much traffic to worry about. Local roads, though I can't remember the exact route now:

Time: 1:21:37
Distance: 10.57 miles
Pace: 7:43s

Comment: this was harder work than clean road, obviously. I hope the extra effort is adding up over time, as I'm not getting much variety or any good hill runs at the moment.

[backpost] Night run! -- Mon. Jan 31

Bill proposed a late evening run, as he was occupied till 10:30 -- I was game for an evening outing, and he needed miles before the snowstorm due on Tue. p.m. It was pretty chilly, but not much traffic: we did the GeoHannum/Rural/Eskett/202/Boardman figure 8 route, heading back via his place, thus:

Time: 1:04:32
Distance: 8.01 miles
Pace: 8:03s

Comment: dressed in longs, as it was well chilly. Bill had a headlamp, but actually it wasn't a particularly dark night. Good miles.

[backpost] SRRC run -- Sun. Jan. 30

Out with Bill, Rob L, Ken and Nick on another fine sunny day -- split into two groups, and I joined the long run, basically doing a backwards version of my yesterday Harris Mountain. It's a different route done that way, but we took it easy and chatted plenty. Rob went on to do five more at the end, and Bill and I decided to add a tiny bit to complete the two hours. Came out thus:

Time: 2:00:12
Distance: 15.56 miles
Pace: 7:43s

Comment: after the run got chatting to woman in DnD queue--she wanted to restart running, so I pointed her to Jen at the Clapp lib. Would be nice if we could get some more runners in our group, though this five set today was pretty good.

Update--still here, still running!

Wow, suddenly two weeks have gone by and I'm only just updating. Not much time for running in addition to actual life, so here comes a series of backposts. Runkeeper and my iPod have made daily reports pretty straightforward, and I'm taking a slightly different approach to recording my prep for the 'Gansett Marathon. I started training way later (with just 12 weeks left to go, instead of and 18 week plan), and I'm just doing weekly mileage totals plus a weekly long run, both slow building with taper. Not sure how the results will be -- my goal this time is 7:15 pace, which would be a 3:10 time.

Not unrealistic, I hope. I can do a pretty good pace for 20, but it's the last 6 miles that make all the difference. So, my *target* average pace for the first 20 should be 7:10s, then if I fade I can fade. Using this handy fade-compensating pace calculator, I learn that I can fade by 30 secs a mile if I do 20 x 7:08. Can I do ~that~? Well, it's now my goal.

Learn 7:08 pace -- that's the target for the next few weeks.

Harris Mt long one -- Sat. Jan 29

Need 14 to hit target for week, so borrow a route idea from Bill, who did a Harris Mt last week at 14+. Modify it slightly: start down GeoHannum to Stebbins, Batchelor, up over Harris Mt, back along Bay to Hulst, then up Orchard all the way, along Federal to Metacomet, then go *right* on Bay to head back to Stebbins, to GeoHannum and home from there. Stop clock at AustinG, having achieved 15 miles, then jog an extra 0.69 miles in 6:17 to get home. Main run thus:

Time: 1:52:59
Distance: 15.02 miles
Pace: 7:31s

Comment: started slow, w/ two miles at 7:50 or so, but then felt good, so chugged on quicker than 7:30s, with 7.99 miles in first hour. Harris Mt was easy and nice, and felt good even back up Orchard, all the way to Stebbins, then started to feel a bit of the effort. Last mile+ included all the GeoHannum uphills, so pace averaged at 7:31, but most of the miles were more like 7:20. Consider this a reminder of marathon pace, as well as my long one for the week.

Road run -- Fri. Jan. 28

Aiming for 8+ today, not wanting to go far from home, and ready for a no-trails run for a change. Pretty chilly at that hour, despite the minor thaw yesterday, but go in short anyhow. Decide on a Rural loop, with a second lap: out before 9 onto GeoHannum and to the water plant to stretch, then along to Boardman, to Rural and back up GeoHannum: tempo pace once I started the loop, and attacked both steep bits of the hill (one telegraph pole span each, go all out). Second loop similar, getting a total of 4 miles at 7:00 or lower, and then ease off coming back homewards. Feel ready for a bit more than 8, so along Jackson past Small Farms to the rail trail, and back along the trail to GeoHannum. Buzzed from behind by fat a-hole on a snowmobile in the last bit before GeoHannum, and get into small altercation when I refuse to give way to him until a passing spot. Idiot. Finish to home at easy pace thus:

Time: 1:09:11
Distance: 9.51 miles
Pace: 7:16s

Comment: so good to get out and do a bit at pace on a firm surface; had forgotten how it felt. I won't make the Snowstorm run tomorrow, so this will have to substitute.

Soft trails -- Wed. Jan. 26

Took a rest on Monday, which was good as the temp. started way below 0 degrees F. Tuesday was pretty cold too, but Wed. was bearable. Out after 8 am, in longs, etc. -- prob. about 8-10 deg. F at this point, but strong sun. Headed to GeoHannum and then into the trail towards Checkers: do the same route from there as Ken and I did on Sunday, only the trail was a bit softer today. Hard slog all the way to the canal trail, down there, and then exit through the woods on to NoWash: 5.4 miles trail thus far. Then down to Bardwell, enjoying the firm surface!, and back up NoLib, times dropped from around 9:00s to 7:30s or less, before reentering the trail at the underpass. Going back it seems even harder, but slog on to 202, then bail out on to Howard, and after that take the short route home, past the Poulin house, up past Bill's and stop the clock just after home, thus:

Time: 1:42:09
Distance: 12.2 miles
Pace: 8:30s

Comment: this was an effort, but I certainly was ready for the step up. Managed to function fine the rest of the day, and even made it in for the 11:15 class *on time* no less. Weekly mileage on track, though I'm kind of itching for a tempo run now. . .

久しぶり SRRC -- Sun. Jan. 23

*Wicked* cold morning: -7F when I get up at 6, and not much warmer by the time I head out for DnD for 10 am. Ken arrives right after me, looking a bit tan from Hawai'i, and ready for the massive change in weather. Fortunately the sun's out, and there's minimal wind, so 10-20F doesn't feel *too* bad. Choose a trail-heavy route to keep us warmer: start straight down rail trail to Jabish canal, then along canal towards Bardwell, but just before the end (following snowmobile tracks) take the cut through the woods that leads over little bridge to NoLib; then on down to Bardwell, and follow it across to NoWash, then left back up towards town as far as the trail--cross over underpass and reenter trail to finish up all the way to Checkers, ending up thus:

Time: 1:29:26
Distance: 9.51 miles
Pace: 9:24s

Comment: Gentle pace to keep Ken company, as he just flew in yesterday. Trails are still like running in sand, and I'm feeling it this third day in a row (right ankle has sore spot, but hopefully transient). Plan to take a rest tomorrow, though next week, I'll aim for a Monday run too.

Halfwayish -- Sat. Jan. 22

Aiming to get to my 40 mile target for the week, so out after waking slowly and letting the sun start working, leaving around 10:30 -- chilly but bright, and the trails mainly firmer. Decide on a shortened Barrett route: out to GeoHannum then into the trails, heading via railtrail all the way to the underpass at NoWash, then down across Bardwell (on roads almost clear of snow) to Barrett, and then across to NoLib and back up into town. In shorts, and legs okay, but hands get pretty chilly even w/ gloves; prob. around 20-25F, with some wind on the open roads. Up by road all the way into town, keeping pace gentle (not feeling very lively), and then down 202 w/ a bit of last mile pace, to 9 and back in GeoHannum to the development. End thus:

Time: 1:40:41
Distance: 12.75 miles
Pace: 7:54s

Comment: This will count as my long run for the week, first in this pre-marathon session. Tired after a relatively short night (still waking early from the Japan trip), and needing to save energy for the afternoon drive to Troy, so choose not to go on to get a full half M distance. Feeling prety much like half a marathoner at this point, so a lot of training to go to get ready for 'Gansett. Finish the week with 40, while Bill's at 80. . .

Snowstorm run -- Fri. Jan. 21

Four inches of fresh snow overnight, on top of the old snow. Cold but not too bad (20F or so), so in shorts, but with slicker on top. Again aiming for trails: start on GeoHannum, then left into trails and start the hard work. It's a bit like running in sand, so just work at it: follow trail (noting new part parallel w/ Howard) all way to NoWash, then take turn onto Jabish Canal trail, and follow out to 181. Some snowbmobile tracks to follow, but none fresh, so in time legs start to chill off in all the snow, but out on the roads again it's much better. Up to Jensen, then along and up past the baseball field to Jabish hill, up to common and then down 202 leading back to home. Pick up pace on 202, with wind blowing snow into my eyes; end up going past Dana to Greenwich and up past Bill's place to get an extra half mile, thus:

Time: 1:11:53
Distance: 8.51 miles
Pace: 8:27s

Comment: 4.5 miles of hard trail work made this feel like a hill run. Feel great after the run, but definitely that in-training feeling too. Mileage-wise I'm easing into it, but next week it goes up a notch (I hope!).

Imperfect Ten -- Wed. Jan. 19

New schedule means I can run MWF before classes, as long as I get out promptly. So, 8:15 ish I'm off: still groggy, so wearing longs (although in the end it's not v. cold), aiming for trails. Across development and straight in, going right to cross GeoHannum and up, following snowmobile tracks; unfortunately they go only round to Yamaha tunnel, so I follow, then back to GeoHan (getting sore shins from banging into the icecrust on the snow). After that, road all along to Stebbins: cross over and enter powerline trail, which is pretty hard work, going as far as the shooting range, then bailing out through the crusty snow (more ouch!). Follow lane back to Stebbins/School, and then right along to 202, along slushy edges. Left along 202, going past Boardman for Eskett; have to sprint for the turnoff to beat a barreling snowplough! Then directly home, Eskett, Boardman, GeoHannum, ending up thus:

Time: 1:21:37
Distance: 10.08 miles
Pace: 8:06s

Comment: Felt like a workout! Bruise on my left foot still sore, but didn't get in the way of the run, fortunately. Back in training, for real.

Back in the USA run -- Mon. Jan. 17

Back home from Japan and *blitzed* after the trip -- slept most of Sunday, no way I could do the Swifties run. Today it was well chilly, night got down to just above 0F, but fortunately the sun was bright and there was very little wind. By 11:45 or so it was not bad, and I cleared snow off my car to warm up a bit - decided then to go in shorts anyway, it was probably up to 20F or more by then. Down GeoHannum to trail entrance at AustinG and tromp along the snowmobile tracks, along to Yamaha tunnel and back to GeoHannum, then along as usual (no clear spot in the snow to stop for stretches at water plant, so keep going). All the way to Rural, then back to Boardman, to Eskett, to 202, and round to Boardman again, then back on GeoH all the way (passing Bill heading out in the other direction) to the toboganning hill; go right onto Jackson up as far as the train tracks, then enter trail and double back to come out on GeoH again, then home from there:

Time: 1:08:41
Distance: 9.06 miles
Pace: 7:35s

Comments: this felt about right--I'm still tired from the trip, but only in the last mile (which was relatively up-pace) did I start to get twinges anywhere. Time to get into full marathon prep mode now -- just 13 weeks to go (including this week)!

Backposts re Japan trip runs to come next...