trails

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

2011-05-06T18:33:00.003-05:00

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

2011-05-06T17:24:00.003-05:00

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

2011-04-17T23:10:00.003-05:00

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

2011-04-09T18:01:00.002-05:00

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

2011-03-20T19:57:00.002-05:00

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

2011-03-20T15:15:00.004-05:00

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

2011-03-20T15:02:00.002-05:00

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

2011-03-20T14:36:00.004-05:00

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

2011-03-20T13:37:00.002-05:00

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

2011-03-20T13:28:00.004-05:00

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

2011-03-13T21:48:00.004-05:00

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

2011-03-13T20:54:00.006-05:00

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

2011-03-13T20:46:00.003-05:00

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

2011-03-13T20:21:00.003-05:00

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

2011-03-13T19:57:00.003-05:00

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

2011-03-10T12:02:00.006-05:00

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

2011-03-06T00:02:00.003-05:00

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

2011-03-05T23:44:00.002-05:00

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

2011-03-05T23:35:00.004-05:00

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

2011-03-05T23:14:00.002-05:00

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

2011-03-04T19:10:00.003-05:00

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

2011-02-26T13:14:00.003-05:00

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

2011-02-23T14:23:00.003-05:00

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

2011-02-23T14:07:00.002-05:00

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

2011-02-23T13:55:00.003-05:00

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

2011-02-19T22:22:00.003-05:00

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

2011-02-19T22:10:00.002-05:00

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

2011-02-16T23:18:00.003-05:00

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

2011-02-16T22:58:00.002-05:00

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

2011-02-13T14:36:00.003-05:00

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

2011-02-12T23:57:00.004-05:00

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

2011-02-11T17:47:00.003-05:00

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

2011-02-11T17:40:00.002-05:00

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

2011-02-11T17:34:00.003-05:00

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

2011-02-11T17:15:00.003-05:00

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

2011-02-11T17:07:00.003-05:00

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

2011-02-11T16:46:00.002-05:00

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

2011-02-11T16:39:00.003-05:00

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

2011-02-11T16:33:00.002-05:00

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

2011-02-11T16:27:00.002-05:00

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!

2011-02-11T16:13:00.002-05:00

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

2011-01-29T16:58:00.004-05:00

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

2011-01-29T16:46:00.005-05:00

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

2011-01-27T13:26:00.002-05:00

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

2011-01-23T19:55:00.002-05:00

*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

2011-01-23T17:38:00.003-05:00

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

2011-01-21T20:43:00.002-05:00

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

2011-01-21T20:14:00.003-05:00

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

2011-01-17T19:51:00.003-05:00

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...

Winter run -- Thu. Dec. 30

2010-12-31T11:20:00.003-05:00

Home from work (still grading stuff, arg!) to get some miles in -- it was a beautiful mild day, but by the time I reached home, already dark and chilling fast. Probably about 28-30 when I headed out just after six into a moonless but starry night. Was planning to do rail trail, but it's too dark, so down GeoHannum then Boardman and Eskett; then right along 202, all the way down to School St, then left along to Chicopee and the turn-back point. Cross 202 and go as far as Rural, then round to GeoHannum: at 8 mile point, step up a bit, but legs are still a bit chilly and stiff--manage two miles at 7:03 each, then slow down for the last mile, coming up through the development to get the 11, thus:

Time: 1:22:02
Distance: 11.01 miles
Pace: 7:27s

Comment: The two tempo miles were on the uphill section, and I felt like I was opening up a good bit, just hampered by the cold and dark a bit. Good enough for now. PLUS: I made my year goal of 2010 miles -- now at 2017 for the year!!

Mixed Twelve -- Tue. Dec. 28

2010-12-31T10:58:00.003-05:00

By arrangement (which is what made me actually get up in time) a run with Bill, planning on 10-12. He suggested going onto the lake (Metacomet) so we headed down to Hamilton, then Bay and along Metacomet -- but it was a bit on the mild side, and there were patches of soft darkness on the ice, so I suggested going round via trail: past the town beach, then on the isthmus trail (snow still untrodden there) and then the trail link via Cheryl Circle to the rail trail, for more clean snow, and eventually out on to Federal to take Goodell through to Warren Wright. Very pleasant, not cold, and nice views: come back up Orchard, then to Grela and round the lakes again, then to Federal and directly from there: up to 9, and straight back to the development. Ran a bit past Bill's place to get the dozen, thus:

Time: 1:37:11
Distance: 12 miles
Pace: 8:06s

Comments: nice easy, refreshing mix of trail and snow and interesting roads -- a slightly faster last mile, as we both felt good. Only four miles shy of my 2010 for the year now!

Powertrail foray -- Fri. Dec. 24

2010-12-25T12:45:00.003-05:00

Heading out to D'mar in the pm, but determined to get a run in, and aiming for double digits using the powerline trail I started on the other day. So, around 10 out via geoHannum to a stretch at the waterplant--a bit chilly, and slow to warm up, but feeling mainly okay (in shorts, but all layers on top). On to Boardman, then Rural and out to Stebbins; cross and enter the powerline trail. Sure enough the big water section is frozen enough to walk over, and continue up along; progress fine on rough and some v. steep terrain, then trail goes into woods so I have to go through bushes a bit under powerline (choose brambles over wet feet). Then more boggy bits and eventually I choose to follow parallel trail a bit to skirt the water, making sure to avoid turns away. However, just after startling a small flock of turkeys up in to the trees, discover a house ahead and the power lines not in sight. Ouf. As I jog up, the owner looks at me quizzically, and I announce I'm lost. Turns out I was at what used to be Wingate farm; chap said I should go down his drive (which I'd approached from the house end, not the road) across "the brook" and go left before his barn, then follow trail back to power lines. I did, and after that it was fine as far as Bay road, with some spectacular height and views just before the road. Then back along Bay, to Old Bay, then Bay again up the hill and go right on to Hamilton to return that way, staying steady, ending up thus:

Time: 1:26:13
Distance: 10.66 miles
Pace: 8:05s

Comment: this was, as ever with powerline trails, quite a workout, though I didn't pay any attention to speed, and had to stop a few times for directions and picking a way through things. Even on the road, just running easy; slight head cold has really taken the edge of things for me right now, but hopefully in a week or two I'll be over that.

Social Ten -- Tue. Dec. 21

2010-12-22T19:27:00.002-05:00

Planned a morning ten w/ Bill and when I went out there was Andy too -- good company, great run! We started down GeoHannum and Boardman, heading for Summit at an easy pace. Once we turned up the hill we stayed steady, but inevitably it picked up a bit, until by the last couple of corners Andy and Bill were ahead and we were moving pretty quickly (I was aiming not to be breathing too hard, so I didn't chase; it only encourages!). Bill had a bit of a cough, which kept things from getting too out of hand; the descent was easy, and then to 21 and right along to OldSpfld, all the way through--Andy pulling away on the hill up past JBMS, but we regrouped at the junction, then into town and straight along 202 down to Rt 9, then round and back to the development. We were a bit short of mileage, so round the development a bit before we got double digits. I peeled off while they ran back to Bill's place, data thus:

Time: 1:17:21
Distance: 10.06 miles
Pace: 7:41s

Comment: useful to get some hill work in -- felt good while I was running, but sundry sorenesses in my right leg after. And tired the next day. Good thing there's no race this week.

SRRC Special -- Sun. Dec. 19

2010-12-20T23:50:00.002-05:00

Emailed list on Sat p.m. (as I'd mentioned to Landry at Forest Park) that I was doing a Quabbin run at 10:30 -- went to DnD just in case, and found Nick D and one other (new) lad there, both up for the Q run. Noone else showed, so we headed for the Quabbin HQ; waited until 10:30, then headed off. New lad, John, is a BHS freshman, and hasn't done much running before but plays soccer (football?). Pace is a gentle one, and slower as we go up the hill, which leaves me a bit chilly in shorts (they're both wearing Santa hats), but now worries. Keep steady as far as Enfield lookout, then I make a portapotty stop, and then get to run fast a bit to catch up. Keep steady as far as the Dike, and John picks up into a sprint to the end marker --he wins! but then flakes out flat on the ground. They rest a bit while I jog, then we head back. Nick seems okay, but I'm a bit worried about John; we go past one hour at 6.6 miles or so, his first time to be running for that long. Once we get to seven miles, decide to go on ahead and get my car and meet them back up at the tower. Pick up pace dramatically, all the way up to the roundabout; skip going up to the tower, and chug on down the hill and across the dam to the car, ending up thus:

Time: 1:35:42
Distance: 11.35 miles
Pace: 8:26s

Comment: Strongly negative split there, with sub-7:00s for the last two plus miles. Straight into car and drive the long way round and up the hill, catching the lads as they head down having been up to the tower. Drop them back at their car before hurrying off to chauffeur R, then sleep a bit after eating. Useful if weird run. Nice course, and definitely should be a Swiftie race course!

Snowstorm 10K -- Sat. Dec. 18

2010-12-20T23:29:00.003-05:00

Head off in slightly better time, arriving just after 9 am amid lots of runners wearing numbers: it's the GSH Fatass 50K today, as well as a Snowstorm day. Sign up and do a tiny bit of warm up, then line up, chatting w/ Ivan meanwhile. Very gentle start, with the lead group of four (Carlos, Landry, and two others) just ahead -- noone racing, clearly. After a mile I thought I could even move up to join the pack, but then they picked up a bit, and I stayed at 6:30 ish. Kept them in sight the whole way, though the lead two soon disappeared and the other two got steadily further ahead. At the four mile point we joined some of the 50K runners (including a cheerful Sri) and I passed a couple, but one of them was keeping my pace -- while doing more than a marathon... I tried to close on him but no go, so I just aimed to stay steady, and came in thus:

Time: 40:27 (40:25 GPS)
Distance: 6.2 miles (6.35 (GPS)
Pace: 6:31s (6:22s)

Comment: this was enough for fourth place (Carlos was running bandit), which was fine and all but noone else was racing. I guess I wasn't by the end -- first time I've done a Snowstorm where there was no competition -- I'd have had to make more than a minute to catch the guy ahead, and Joe F was nearly 3/4 of a minute behind me. Ah well, next time -- the turn out was solid enough at 100+. Then, after eats, I went for another lap with Landry -- I wanted just four more to get double digits, though he did the whole 6+ miles. We started easy enough, but coming up on three miles I foolishly mentioned the pace (slower than 7:30s) so he suggested upping it. Final mile was sub-6:30! Overall, thus: 4.26 miles @ 31:27 = 7:23s.
Quite a day.

Middling -- Thu. Dec. 16

2010-12-20T23:04:00.003-05:00

First weekday run in a while--cold morning, probably about 20 degrees, so three layers on top (but still shorts, as it's not too windy), and head off slowly down GeoHannum. Stretch at usual spot, then head up trail, going right along to come out on Underwood and up to 202, then right and go all the way down past Eskett to Boardman; up to Rural, then round to GeoHannum and go left to Stebbins, crossing over to follow the power line trail for a bit, then turn round and go back more or less directly as far as Jackson, then up past the small farms to enter rail trail, and double back to GeoHannum that way. End up at the development thus:

Time: 1:06:30
Distance: 9.02 miles
Pace: 7:22s

Comment: this ended up much pacier than I'd expected when I set off, though it was pretty even -- only one mile ended up sub-7:00, and that was downhill. A good returning run, enfin.

Rainy club run -- Sun. Dec. 12

2010-12-12T20:41:00.003-05:00

Up early to lector, and feeling a bit dodgy after several beers at Ken's place last night. Bill away, but Eddie G called, so get to DnD to find him and also Nick; Ken arrives right after. Lightly freezing rain in the early hours, but we're ready for it (I wear slicker but using hat instead of hood). Out for about 8, planning to go to end of rail trail and back, w/ Eddie turning earlier for his regular 5. Start off with him, running a couple of miles just under 10 min. pace, then head on with Ken and Nick to the end of the trail at 8:30 pace or so. They turn round, but I decide to go back the road way for a bit more distance. Start along 181, and realise off the trail that it's raining a bit more than I expected. Ouf. 181 feels long! but finally reach turn off right for Cold Spring, and decide to take it to be sure of reaching double digits. Full into the wind there, but better as I turn left up the last climb to the Experimental Station, then along to Cordner, and down to 181; back into that flow as far as Jabish canal, clocking a 6:44 mile, but then start to feel a bit off-shine, so no second tempo mile. The slight uphill on the canal trail and rail trail really bites; keep going steadily but realise I've got more than 10 miles. End up back at DnD thus:

Time: 1:28:04
Distance: 11 miles
Pace: 8:00s

Comment: Ken had kindly waited -- I was a good bit longer than planned, and we chatted a bit, then I changed into dry gear and ate a DnD repast (hot & fried = good!) All in all very mixed pace run, quite satisfying, giving a good base for the week. Now that classes are over I can aim for 2 mid-week runs as well, aiming for 30+ miles, finishing with the Snowstorm 10K. On track to complete the 2010 miles for the year, if all goes well. Then I'd better start planning for the Gansett Marathon in a bit more detail...

Snowstorm 5K -- Sat. Dec. 11

2010-12-12T18:35:00.003-05:00

Starting the Snowstorm season a bit uncertainly -- another long long week and not a chance to get out after last Sunday. Still, a light dusting of snow on Friday night made the whole thing more appealing, and I headed out around 8:30 (having slept through an alarm, so about 30 mins behind schedule). Arrived and paid up, but then already time to start, so no warm up: decide to start slowly and see how it feels. Ivan's there at the start too, but line up a bit behind him, in a crowd of more than 100 runners. Off up the hill and take the first lap of the playing fields steady, with 6:42 first mile. Inspired by young Beaver lad (9 yr old phenom!) to go with small strides, rapid turnover, to avoid over stretching in my unwarmed up state. Second mile start to move up a bit, turning in a 6:05, and finding Scott R ahead. Keep plugging for mile three: surprised by a 5:41 pace, and the last 0.17 is much slower as I fail to catch the young lad ahead and just cruise in. Come in 5th, with a solid time:

Time: 19:37 (19:35 gps)
Distance: 3.1 miles (3.17 gps)
Pace: 6:20

Comment: jog a bit till Ivan appears, then walk with him and chat briefly, before heading out for cooldown/extra miles. Goal for day was 12.5, so do a couple of loops of the first part of the 10K course, stopping after lap one to grab bag and gear from Skate House lest it be locked in there. Add exactly 10 miles, which because I'm already loose are a bit faster than a slow run, giving

13.17 miles @ 1:34:54, averaging 7:12s.

A good day's work

Hot Chocolate 5K -- Sun. Dec. 5

2010-12-05T20:15:00.003-05:00

Late night after several post-long run naps, but up and sorted in time to leave at 8:40 (a tad late...). Icy morning, hard frozen windscreen, but head for Btown DnD for a coffee and bagel to go. Drive is fast, so parked on King St and jogging back to the registration by ten past nine. Cold! Quite a melée at the start, but able to grab bib/chip combo easily enough, and then check out the portaloos: hopeless! Line several hundred people long, so give up and jog back to car, figuring I'll try DnD there. Buy another coffee as they have no Gatorade (feeling quite dry, and didn't get up early enough for breakfast), use facilities (thank goodness no opposition there) and back to car to change.
Only 20 mins to go, so kit up in hat, gloves, shorts and t-shirt, then leg it towards the start. Follow to rail trail and jog out there for a bit, bypassing the actual race start, then stop a while to stretch. Total just over 2 miles of warm up, and with some press-ups I'm *sort of* warm by 9:55, so go to line up.
No familiar faces to line up against, so keep an eye on Tim M as he'll be sure to wind through the opening rush fast. Chip timed, so it doesn't matter too much. . . Off and up the first little hill, already in a fast group though surely 100+ people ahead of me. Try to settle but feeling very stiff. Wind is an obstacle too, on and off. Make it to the first mile surprisingly quickly, 6:00, it just flew by; mile two seems harder, but I'm managing not to lose any places, even gaining one or two.
Mile three starts even harder with a couple of savage little uphills; fortunately I have strength enough for them, so lose another follower, but then people start making moves for the finish. Didn't have enough margin to pick up pace much, but get into a to and fro with one tall guy who I thought was Barry B from UMass at first. Finally we head down the hill and I'm ready to open up but nervous about how much further there is. Once I spot the turn down off the main street pick up a bit and then as the shute comes into view go all out and barrel past the tall guy, watching 19:06 show on the clock as I hit the line.
A mite disappointed, but it seems about right, given my stiffness from yesterday's 12+.

However, later in the day results are posted and *chiptime* shows I was faster -- by ONE SECOND -- than last year's chiptime. Technically, 1.06 seconds:

Time: 18:59 and 94/100 (official) <--new PB!
Distance: 3.1 (official; 3.14 GPS)
Pace: 6:08s

Comment: w00ts! It's a tiny difference, but I'll take it any day: into the 18:00s!! Came in 61/2000+ which is pretty fine too. Saw Landry to talk to (briefly) and Maddie G from BHS, but then finished my cocoa and headed back to car: too cold to hang around. Put more gear on and did a cooldown to end up with 7.43 miles total for the day. Good enough.

Solo long run - Sat. Dec. 4

2010-12-05T00:02:00.002-05:00

With the Hot Chocolate 5K up tomorrow this is not such a bright move, but I wanted to get out after a week with no chance to -- so, just before noon on a sunnyish day with occasional icy wind, I headed off via VFW, 202 and Allen to Juckett hill. Slow, aiming for 8:15s or so, with no stop to stretch (just aiming to get *warm* at first). Seems to go fine for the first few miles, though each time I get warm I run into wind again and chill off. Wearing shorts with long sleeve technical shirt, fleece, and windbreaker, plus gloves and hat. Down the other side of Juckett and up to Packardville, crossing 202 along to Gold: the same as with Bill two weeks ago, a favorite run; the Quabbin section was lovely as ever. By 8 miles, pace was about 8:18, but then the downhill started. Relaxed a lot, no trying, just striding, but pace went up to 7:30s or less. Crossed 9 and returned to GeoHannum via the Lord Jeff apts, coming to stop clock at the culvert, thus:

Time: 1:40:23
Distance: 12.56 miles
Pace: 8:00s

Comment: total climb was 670 feet or so, which makes this a varied hill run too. Pretty happy with it, though I wish I could get back to *frequency* running again. . .

SRRC long run - Sun. Nov. 28

2010-11-28T21:31:00.004-05:00

Late again, this time as I had to move Alex's car as mine was boxed in. Found Ken and Bill there, so we set off--chilly, but no wind to speak of--and then discussed distance. Ken and I were planning 8-ish, but Bill was aiming for 16. Again, an interesting route (one we'd done at my prompt a while back, Jan. 10 this year in fact) so I couldn't resist. Ouf. All together along the rail trail to NoWash, keeping a very gentle pace; feeling okay. Cross Bardwell and down as far as Barrett, then across to NoLib where Ken heads back up to town. Bill and I move on steadily, to Bardwell and then river, then trail through the factory parking lot and across 181 to enter the main trail. Head along keeping a steady pace, chatting mostly; out on the other end and up the hill, both keeping pretty even, then choose Cold Spring along to Cordner, down to 181, then experiment: take the unknown left hoping to connect into the rail trail--it leads to Sports Haven Mobile Home Park, where we talk in passing to a couple of inhabitants who are ambiguous about the trail. Turns out the river blocking it is wide, somewhat deep, and iced on both sides. While I'm dithering, Bill just plunges in, so I follow: it gets to about knee height and then we're over and sloshing up the hill on the other side. Ice-bath awesome!! Rejoin main trail by Jabish canal, then along to rail trail and back to OldSpfld, then divert to come back through BHS to get to the 16 miles Bill wanted. I'd forgotten my GPS in the rush, but here's Bill's data:

Time: 2:18:57
Distance: 16.54 miles
Pace: 8:24s

Comment: Easy pace, but that was long; definitely tired afterwards, but happy to have worked out kinks from yesterday and started the week with good mileage. Sleep a couple of hours after getting home...

Talking Turkey - Sat. Nov. 27

2010-11-28T19:10:00.004-05:00

Car-pooled with Ken (me driving), stopping for gas and DnD on the way. Get a bit turned around in Holyoke (again!) and end up approaching a different way, so drive right up to the Elks Lodge and park up there. Check in -- nice crowd as ever, say hi to Sri -- then head out for a warmup few miles around the reservoir. Ken, just back from Florida, is feeling the chill -- it's not quite as windy as last year, but still cold. We do just over a mile, then turn round after stretching, but there's only 9 minutes to go, so I leave Ken and book it back past the start to the car to change. Opt for shorts and t-shirt, but gloves and hat (nicely warm from racing back to the car!). At the gun, get a bit stuck in traffic, so go to the side and sprint up to the opening pack. Move up to behind Abby M but quickly realise she's going too fast for me: 5K pace, and I need to be conservative to avoid numbleg.

So drop back and find a useful pace, 6:15 for the first two miles. A bit risky, but feels right. Trying to stay with or ahead of another female runner (not familiar -- figure her for a traveller from eastern MA or NY), but eventually she gets away: my mile 3 is a tad slower, more of a 6:20+, though I keep her in sight. Then start to feel the wind as we repeat the opening section: hard work, and that mile is a 6:47. Now I'm with another female runner and a bigger guy, and they're teaming as we tussle. First they pass, then I pass, and I start to hear Mike L's distinctive cough -- the four of us are clustered for a bit, then I get a bit ahead again and look round to check it's him--say "Hi Mike" and find myself smiling and relaxing. Suddenly another gear, and though it's a mile and a half to go I open stride a bit, attacking the uphill slopes, and focus on the guy ahead. Mile 5 is another 6:15 or so, and then last mile and I start to push: finally reel in the guy ahead and go for the end, managing a sub-6:00 last mile as I pass him.

After crossing the line, dry heave, but it passes; all in all, feel pretty good really. Came in 41st, 9/191 in M40-49; pretty satisfying. Here's the data:

Time: 37:48 (GPS 37:50)
Distance: 6 miles (5.97)
Pace: 6:18s (6:20s)

Comment: Congratulated the 2nd place woman, as I was impressed by her run and we'd had a bit of a to and fro (though she was a bit "Who are you?"); then the woman who came in behind me, 3rd placer, who was as I suspected one of the locallyrun photographers! Very nice, and she was first in her age group: impressive. Sure enough she grabbed a camera and started working once she'd eaten. Ken came in a bit later (not so happy with his time, but it's his first go on this course), and I chatted with Mike L and Rich C, then headed off for a cooldown (though it was chilly enough that I grabbed my fleece first!) -- saw Rob L briefly (he too not so happy with his time, though of course it was *fast*) and then headed round the causeways a bit, before looping back to get in line for food. FABULOUS clam chowder, and a generous portion, plus other eats; chatted with Ken, then headed off home -- to do some chores, eat more, and then s l e e p for a couple of hours. Total mileage for the day = 11.14.

Base eight -- Fri. Nov. 26

2010-11-26T16:57:00.002-05:00

Looking to get back to building a mileage base (even with two weeks of semester to go, might as well use this vacation week to get a jumpstart), so even with the Talking Turkey tomorrow I wanted to fit in 8 miles today. Tried a new variation on the local roads, moderately hilly: GeoHannum and rail trail to state school (stretch) then out past police station to 202, right to 21 and along as far as Turkey Hill, then right up Summit; down the other side to 202 and left as far as Boardman, then in as far as Rural, and home via GeoHannum. Damp, misty on the higher ground, but mild, though I kept hat on and multiple layers until the very end. Data:

Time: 1:06:14
Distance: 8.66 miles
Pace: 7:39s

Comment: slow start, aiming to avoid stress with the race tomorrow, but on the downhills it was easy to open up stride a bit. Hopefully this won't leave me too knackered for tomorrow -- I'm still a bit short on sleep. We'll see.

Morning shortie -- Thu. Nov. 25

2010-11-26T15:56:00.003-05:00

Home too late and tired on Wed. to run, so out before the drive to Delmar for a quick one. Chilly, still ice on puddles; decide to mix it up a bit even on a short run: GeoHannum to rail trail to state school (stretch) then to Checkers and into rail trail again to OldSpfld, right to BHS (past the warm up for the Thanksgiving Day game, go Nick!-- said hi to his mother, in passing) and then cross 202 to enter the picnic trail, round past Wallace Pond to come out eventually back on GeoHannum, and then up homewards:

Time: 48:51
Distance: 6.21 miles
Pace: 7:52s

Comment: Felt much more fluid than I'd expected -- good after-effects of Sunday's long run. Then spent the rest of the day sitting, driving or eating; not so good, but it was a pleasantly social day.

SRRC long run -- Sun. Nov. 21

2010-11-26T14:52:00.003-05:00

Showed up at DnD almost late (early start, but delayed at last minute by R breaking bottle in basement!) to find Bill, Andy, Amy, and Nick (Ken still in Florida). Bill immediately suggests 14 miles, and I think he's kidding-but no, and he's got a nice route planned, so I cave and join him. We all go together at first, along 202 to Howard, then up Jackson to common, back to 202 and down Jabish, then up old Enfield to Juckett. Andy, Amy and Nick turn around at gate at top of Juckett, and Bill and I go on: trail all the way to Gate 8 lane, then up to 202 and cross; head to Knight's Pond and down to Munsell, then back to 202 and straight along all the way to town center, then down Maple, under 202 and finish at DnD. Even longer than Bill planned:

Time: 1:58:54
Distance: 14.22
Pace: 8:22s

Comment: perfect day for it and a nice easy pace round an excellent route -- felt great once I was warmed up and am very glad I went along! Bill's GPS combined with mapmyrun to register 14.5 miles, but I'll take the shorter distance.

Evening shortie -- Sat. Nov. 20

2010-11-26T13:41:00.003-05:00

After a crazy busy week at work (way too little sleep!) I spent the day in New Haven taking grads to book exhibits at Yale. Home by 7, so time for a quick run to make this a two run week. . . Chilly, clear and very moonlit evening, so head down to water plant to stretch, then along GeoHannum to Boardman, up Eskett to 202, down to Boardman and then all the way home. Hat, gloves, two layers and a windcheater, but shorts: temp. was probably 30 or so. Data:

Time: 54:09
Distance: 6.71 miles
Pace: 8:04s

Comment: gently done, feeling a bit stiff, but finally warmed up toward the end. Worried about bruised right heel (from a stone on bare feet the day before), but no problem in the end

Monson Memorial Classic half -- Sun. Nov. 14

2010-11-15T17:49:00.003-05:00

Another beautiful day. After a rather boozy Sat. evening (guests over, with wine and then Galliano's), a feast of Indian-style marinated lamb, and a short night, I was maybe not in the best shape. But, what can you do? So, to Ken's by 10:30 and when Bill joined us we headed out. Arrived and picked up our registrations packs (nice shirts: black, technical), then with Ken to DnD so he can get a sandwich. Then we all headed out for a short warmup (just over a mile), then stretch some. Meet up with tons of people, including Landry, Dawn F, Mike L, Rich C, Billy R and others. Amble to the start and plan to go with Bill and Mike -- both of whom are first-timers on this course -- at 7:00s or so.

GO: take it steady, and all goes more or less according to plan for a while. The hills are just as tough as I remember them, but I'm able to keep close to Bill mostly, Mike too. *No* inclination to bust out and go faster: it's just too hard later in the race, that much I know. I have gatorade for energy, but I can still tank if I go too fast.

As we cross the main road, I catch up with Bill and advise him about the midpoint hill (Landry had pointed out the same). Joe F and a female runner in yellow also in the cluster at this point. More uphills, and we finally hit that left turn onto what used to be the unmetalled road -- sucking wind a bit there, and then my left shoelace comes undone. Stop quickly, and Mike, Joe and the woman runner all pass by. Ouf. Chase and slowly work back up to pass Joe, the female runner, and start to close on Mike. Before we complete the loop section pass Mike and aim for Bill. Feeling okay, and keen on moving up pace from the 6:57s we'd been doing up as far as 8 miles, aiming now for 6:40s or better. Is that a blister starting? But don't slow down...

On the steep downhill before we head back towards the main road, pass Bill who's in trouble with a sore back. Decide this is go time, and aim to keep the 6:30ish pace -- four more miles? Maybe...

But maybe not. As we start down the main road, mile 10 goes by and I start to feel hints of numbleg. Just hints, but I decide to let off a bit, and not challenge when just after mile 11 first one runner passed (thought it was Bill, and greeted him, but it turned out to be the woman) and then near mile 12 Mike did the same. Blister getting pretty sore, and I'm tired at this point, though rhythm is good and I think it was as much that they increased pace as my fading.

End up crossing the line pushing to keep time under 1:30, which was my overall goal; come in 23rd, pretty satisfying, a good bit ahead of chasers and faster than I've done this course before. Then headed out for a barefoot jog until Ken came in. Ended up with a total of about 15 miles, but here's the official data for the run:

Time: 1:29:35
Distance: 13.1 miles
Pace: 6:51s

Comment: most happy with the consistency and according-to-plan-ness of my splits. Here they are:

1~8 = 6:56, 6:57, 6:42, 6:57, 6:57, 6:56, 7:13 (mile 7, shoelace etc.), 6:42 (catching up, transition)
9~13 = 6:31, 6:33, 6:32; 6:48, 6:38

Funny thing is, I got a blister in the same spot last year. Hmm. Forgot everything at the post race (Bill recovered after a massage, fortunately) and enjoyed a big eat, followed by a long nap on getting home. Mission accomplished.

Pre-race shortie -- Sat. Nov. 13

2010-11-15T16:49:00.002-05:00

With the Monson on Sunday, I wasn't up for a long or late run, but *desperately* wanted to get out for something of an excursion. So, after catching up a bit on sleep, then sort of waking self up with a chore o three, I headed out on a fantastic sunny, calm day (can't believe it's November!!) to do a local mainly road run. Down to Austin Gaugin, then into the trail through the Yamaha tunnel, through the crow-crowded woods (noisy protestations!) and along the fields to mad pheasant corner, where (at 1.2+ miles) I did stretches. Then continue by road along GeoHannum, Boardman, to Rural and then round to Stebbins before doubling back and heading homewards, stopping at the baseball field again:

Time: 54:37
Distance: 6.97 miles
Pace: 7:50s

Comment: I did a stretch of barefoot again at the end, gently; added maybe another 1/2 mile (I think I might have had the GPS running, but not sure). Felt pleasant enough physically, and I got properly warmed through. Still not enough miles to go into Monson hard, but at least I broke 20 this week.

Solo SRRC -- Sun. Nov. 7

2010-11-10T22:47:00.002-05:00

Chilly windy day again, and distracted by R's efforts to teach us all poker, but off to DnD almost in time -- only to find nobody there. Okay. Wait a while, and almost head home to run from there, but then figure that maybe some folks might be out already (I was two minutes late), so run and check back later. Headed out for a reverse Jabish canal with a quick start: to rail trail (past crews working on the track) and at OldSpfld go right, all the way out to 21, then left and along as far as Bardwell; instead of joining canal immediately, go along Bardwell to NoWash, then up to the little trail on the left that connects back across the wetland to the canal. Forgot to bring GPS, so had phone as timer in car; seemed to have kept a steady pace that far, but heading up the canal was hard work, and I felt I slowed a bit. Up at the top, join rail trail and head back directly, running through as far as the car, stopping the clock. Later measured up on MapMyRun and got this:

Time: 1:02:31
Distance: 8.72
Pace: 7:10

Comment: wow, that was fast, given route and terrain. Running without a clock is supposed to make things a bit easier, slower -- and I was not aiming for pace at any stage, just keeping going. Quite cheering, actually. Still not close to ready for a distance race, so Monson Classic might be a strategy practice run and a social one...

Trail-ish Ten -- Sat. Nov. 6

2010-11-06T18:34:00.004-05:00

*Failed* to get up in time for the Jack London 10K trail race in New Hampshire -- just not enough sleep this week, and getting home at 1 am after a l-o-n-g hard Friday to face a 6:30 am start = NOT a good idea. So I forfeited the entry fee ($20, alas) and slept in after turning off the alarm at 6. Found myself waking up only at 11 am, so probably a good idea not to have raced!

Headed out to run at 3 after doing some work. A chilly windy late autumn day, bright enough and dry though the ground was wet enough (quite a lot of rain this week). Decided on a mainly trail run, with Holland Glen in there somewhere: started down GeoHannum past the now-being-dug-up entry to the undiscovered country (grrr!): inspired to enter trail at Austin Gaugan field, and take the upper trail, stopping just before the descent after a mile or so to do stretches. Then down to head out on to Hamilton, but cross over and stay on the trail--rough encounter with a raspberry cane or two, then up Bay and up Allen, across 9 and up to the trail entry to follow the old town road in towards Holland Glen: make good progress, on lovely oak leaf strewn trails, and finally find my way into the blueblazed trail which eventually connects to the Holland Glen trail abut 1/3 of the way up. Then to the waterfall at the top, passing two young hikers coming down, and down the other side; out across 9 and trail all the way (running the right of way) as far as the town beach, then back to Metacomet as mileage was still too low to head home. Enjoyed the road stretch out on to Bay and up all the way to 9, then along to GeoHannum and run all the way past the development to hit 10 miles, thus:

Time: 1:21:56
Distance: 10.01 miles
Pace: 8:11s

Comments: after stopping at Greenwich, shoes off and barefoot home on grass and road: felt *good*! A bit bloodied from the bramble, but felt mainly pretty good. Still, I've definitely fallen off the base I built in the summer; too many weeks of running only Sat/Sun. Time to get building, as there are just 22 weeks until the next (Gansett) marathon -- that gives me 4 weeks of base running. Yo~sh!

SRRC run - Oct. 31

2010-11-06T18:26:00.002-05:00

Out at 10 just in case any new runners might show up after the Monster Dash, but no. Bill and Landry had arranged to meet at 11 for a 13 miler, and Ken was doing similar, so I went back at 11 to join them. Double hill route, starting through BHS, along OldSpfld to cross 21 and then up Turkey Hill via RockRimmon, down to Summit road and left out onto 202; left and along to Barton, then up the same hill again from the other side now, and again down to Summit, then *right* this time to head back towards 21. Bill and Landry left us after the first climb, so it was just Ken and me, chatting as we went; finally along OldSpfld again, finishing up through BHS to get this result:

Time: 1:47:38
Distance: 13.24 miles
Pace: 8:08s

Comment: this was a good workout, with 666 feet total climb, in two big climbs. Felt okay, though I'm not as tanked up as I was a few weeks ago. . .

Clapp Memorial Monster Dash -- Oct. 30

2010-11-06T16:30:00.004-05:00

After a late night at the office I wasn't exactly up with the lark, but I made it to the library by 9 to offer my help. Set up was all done, but Jennifer W found me a couple of jobs to do, including directing parking traffic. Nick D arrived in good time and we chatted a bit; then Ken, with family; plus lots of others -- a good turn out, over 100 runners and loads of kids for the mini-runs. Got someone to take over for me at traffic point, and headed off for a warm up. Got just over 1.5 miles in, then it was time to go (again nearly missed the start!). Joined F and R briefly, then headed to the front to join Bill: decided I was going to try and run with him for the first mile if I could, just to see what it felt like. . .

Yeah, not such a bright idea. On his shoulder after the first 50 yards, as we head from the library out to the common--no traffic control, so it's a bit interesting! --but then as we head to the other end of the common, it's just too much. Fade back on the corner and two highschoolers pass by; managed Bill's pace for about 1/4 of a mile. Ouf.

Once round the common, we head down Jabish, and I'm aiming to keep close, but as we pass the baseball fields, another guy (older, chap who'd groused about the start time being late; clearly a bit over keen) passes me (unwashed! why do people do that?!). That was the story, place wise, as I stayed in 5th the whole way through. Along Jensen I'm running out of energy, but baseline is solid enough. Overall, it's Bill and one of the HSers who're pulling away, the other three of us staying in relative place. Once we hit 181 at the cemetery, the uphill starts to affect the rear of the young lads, and guy in front of me and I start to gain on him. By the end, guy in front has passed him, and I've closed up, but no room to catch him before the end.

No sense of the overall time (digivice had run out of battery!), but Bill had indeed won with a sub-18:00 time. He and I then go back to meet family members: him, his mother, and me, R. Then run back up with R encouraging him as he flails in his melodramatic way, till he takes off like a rocket with about 400 yards to go~amazing! Then, true to form, he falls spectacularly in the leaves on the last corner. Such a joker -- he ends up just over 34 mins.

It was as very social and pleasant event, with nice eats and chats to finish up. When the results were finally posted, my time was pretty solid, all things considered:

Time: 19:23
Distance: 3.1 miles
Pace: 6:14s

Comments: The speed work was a bit of a shock, and left me sore the next couple of days. Overall, I covered 5 miles in about 38 minutes, so an easy day mileage-wise.

SRRC run -- Sun. Oct. 24

2010-10-24T18:32:00.003-05:00

A bit stiff from yesterday, but at the DnD in time . . . and noone there. Ready to run solo, at 10:06 am, but just in time Ken arrives, so we go out just the twain. He's game for a new route, so I took him on the extended Jabish canal: rail trail to canal trail, along to 21, cross and reenter trail and along canal some more, then across the bridge and up the hill over to Ludlow Road. Get a bit lost at the hill top, but not for long; once out on to Ludlow, follow it to 21, then up and along to OldSPfld, heading to BHS and thence to DnD. *Almost * double digits at that point (9.86), so we run a tiny bit extra to trip the clock, ending up thus:

Time: 1:21:43
Distance: 10.01 miles
Pace: 8:10s

Comment: this was a good Sunday run--talking all the way through, a nice variety of conditions and views, and though it rained briefly the going was very good, still mainly dry. Weekend's goal accomplished. Now to see if I can get a run in during the week. . .

Restart Run -- Sat. Oct. 23

2010-10-24T18:15:00.003-05:00

After MHM I felt moderately okay on Monday, and by Tuesday I was ready to run -- amazing lack of post-race soreness. However, the large backlog at work, followed by a long conference weekend, and then finally an incipient cold, all meant no running for me for most of two weeks. Ouf. Not good, so I was very happy to finally get out yesterday on a gorgeous fall Saturday. No real plan other than to do *some* trail, and maybe 8-10 distance.

Started down to the water plant, stretched properly there, then back up to Hamilton and along to Bay, and up Allen to 9. Decided to go to Federal and the town beach area, then across the isthmus and out to Federal again, taking the trails gently and just enjoying it all. Chose M&M trail next, the bit between Federal and Warren Wright, which I've not done for years. It's steep at first and then again mid way, but I pushed on up. Got thoroughly lost at one point, following various trails in large S curves around the main trail. Finally found my way out at the end of Old Bay, just next to Warren Wright, and then took roads back: Old Bay, Bay, all the way up to 9, and then along to the supermarket, stopping the clock thus:

Time: 1:27:21
Distance: 10.06 miles
Pace: 8:41s

Comment: I then added half a mile running barefoot, at a mild 10 minute pace. Pace on the road sections was much faster; the above average includes several sections of stumbling around in the woods looking for the trail. . . This was a good workout, leaving my calves feeling, ah, exercised.

MHM stats (partial report)

2010-10-24T17:25:00.004-05:00

Still not time to go through the event in as much detail as I'd like, but I do have stats for the Mohawk Hudson Marathon from my GPS. My plan was to divide the run into quarters, three of 7 miles, and the last one of 5.2 (GPS measured it as 5.3). Target pace was 52:30 for each quarter, which would make 3:30; given how poorly training had been going the month prior, I wanted a safe pace. Plus, as the last quarter was only 5.2 miles instead of 7, I figured that even with massive fade I'd do it quicker, and thus get well under 3:30 in the end. That was the plan.

On the day, I felt good in the first few miles, and figured I could run three quarters at a decent pace, and then deal with the last quarter as it came. I still held back a bit, feeling that my original target pace of 7:20 ish was as fast as I dare go even if only for 21 miles. Here's how it turned out (mile splits):

1- 7:15
2- 7:20
3- 7:02
4- 7:05
5- 6:53
6- 7:51
7- 7:04
first quarter = 50:30

This first section had quite a few mild downhills, but notice the heavy throttling back after mile 5.

8- 7:25
9- 7:22
10- 7:24
11- 7:16
12- 7:24
13- 7:16 official (chip) first half time = 1:35:49
14- 7:36
second quarter = 51:43

Even with me being cautious in this second quarter, the first half was quite fast for me--7:18s, my goal pace for the next marathon. . . I couldn't keep it up this time, natch; most people in the race had positive half way splits, it turns out. Had one GU at about mile 14, first refuel apart from my gatorade bottle.

15- 7:18
16- 7:17
17- 7:09
18- 7:02
19- 7:33
20- 7:58
21- 7:49
third quarter = 52:06

Getting to 20 from 19 was a struggle, and I kept struggling to hit 21, then I let myself relax and feel tired--I'd done what i came to do, with fairly minimal fade up to 21 miles. Pace over 21 miles = 7:21s, perfectly in my mpace target range. . .
That said, the last quarter was not pretty. Still, once I got to within a mile or so I realised I had quite a bit left (or was it the 2X caffeine GU I'd had at 21 miles?)

22- 8:19
23- 8:32
24- 8:47
25- 8:31
26- 8:28
(+0.3- 2:14) >> GPS measured the finish at 26.3, hence the odd extra bit.
fourth quarter = 44:51

Solidly slower, but managed a fast finish (7:26 pace over the last 0.3) and felt fine shortly after the race. So, m a y b e this method is worth another shot, only I should hope to stay under 8:00 in the last quarter next time. . .

Mohawk Hudson Marathon - Sun. 10.10.10

2010-10-11T19:34:00.003-05:00

Not time to post full report, but: somehow this ended up well, with a new PR for me and with me feeling quite reasonable, comfort-wise, afterward. Managed a sprint at the end to catch the guy ahead (though his net time was a second faster), came in #91 out of 850 or so, and generally had a great day. Not without pain (about 2/3 of the way through --e.g. left IT band (?) went sproing and started hurting) and tiredness (I was *really* ready to walk in miles 22~25), but given the last few weeks, I'll happily take that. Here's the official data:

First half: 1:35:49
Second half: 1:42:52
Total time: 3:18:28 (net -- 3:18:40 gun)

w00t! Splits from my digivice next time.

MHM -1/shortie -- Sat. Oct. 9

2010-10-11T19:16:00.002-05:00

Yet ANOTHER week of no running and way too little sleeping, such that in the office at three a.m. on one morning I thought, "This is not a good idea--a marathon now." Friday night too I wasn't home until 1:30, after getting to the office before 9 that morning, but somehow I slept well, right through till almost 11 am. Bill's advice to my earlier gloomy email had been to play it by ear: his Saturday a.m. run was 4 miles and 4 striders, so I figured I'd try the same. Out to the water plant to stretch as usual, then back up to Jackson on a beautiful Indian summer midday, along to Howard, and through to 202, up the hill into town, and then along the common and down 202 to 9 -- steady all the way, and just enjoying the movement. Back to the supermarket and stopped the clock, then did telegraph pole striders (alternating fast pace and jogs) x 4, then barefooted it back up to the house. Here's the data:

Time: 33:01
Distance: 4.24 miles
Pace: 7:47s

Comment: hoping this is enough. Feeling more positive by the time I left for Albany at 2:15, at least.

MHM -7/SRRC run -- Sun. Oct. 3

2010-10-03T23:45:00.002-05:00

Arrive a bit late, but Ken just there too; cool but sunny, a really good day for running. Wearing skinny undershirt and long-sleeve techshirt: really autumn now, for sure. Decide on a reverse Enfield, and head off through BHS, a steady easy pace (though after yesterday I'm feeling a bit leaden). Up to town, down Jabish and then up Enfield, keeping up chat to keep pace easy. Head down to Quabbin waters and along that trail, to add a bit of scenery and distance, then the regular way back -- Allen, Hamilton, Jackson, and finish w/ the trail under 202 to Checkers, thus:

Time: 1:29:58
Distance: 10.75 miles
Pace: 8:22s

Comment: a good start to the last week before the MHM. Hoping I can get 2-3 short ones (3-5 milers), maybe Tu, Th and Fri, before Sunday's race.

MHM -8/trails+ -- Sat. Oct. 2

2010-10-03T00:02:00.002-05:00

Another week gone in no running, too much sitting, and too little sleep. And this morning busy on SPARK right through, finally getting clear (sort of) at about 3 p.m. Lovely day, cool but sunny and dry after a ton of rain, so off to see the canals. Out to geoHannum, then trail to state school and stretch there. Continue to Checkers and back on to rail trail, along as far as the underpass, then turn onto Jabish canal towards 21. Crew's been in to remove at least one beaver dam, and patch up bank where the quads drive across -- good to see. Such a beautiful day and season, feeling really good, not moving too fast (aiming for 7:45-8:00s), come out to 21 and go on over to the next part of the canal, along to the bridge, then over to follow trail to Ludlow St. Try a variant trail, but it seems to dead end, so double back and follow the route I used last time (same as I biked), and proceed nicely to Ludlow St, following it to 21, briefly until I get to OldSpfld, then plod along (feeling a bit tired now, but still good--only thing is right ball of foot bone pain came back, so I guess that's a long-term thing) to BHS, and through to CHCS, then cross 202 and enter trail to head past Wallace Pond and out eventually onto GeoHannum. A couple of quads approach from behind; I pull to the side but I'm not going to stop for them, so they decide not to pass, but follow me for a while -- this feels a bit odd, and I probably picked up speed a bit, but eventually there was a fork and they went the other way. Then up GeoHannum as far as the baseball field, where I stop to take off shoes, then continue (enjoying the chill bath of dew still on the front green) as far as Auggie's lawn -- stop clock to pet him and say hello. So, overall:

Time: 1:56:45
Distance: 14.7 miles
Pace: 7:57s

Comment: a bit further than I'd expected, but it felt great the whole way, and no speed involved. Sore a bit at the end, but hopefully not in a bad way. This week ahead, MUST get out even if only for 3-5 milers. . . And plan the trip to Delmar, too. Only a week to go !!!

MHM -14/SRRC run -- Sun. Sept. 26

2010-09-26T19:12:00.002-05:00

After last week, determined to start this one solidly: drive to DnD in good time, giving Bill a ride, and we're joined by Ken. Decide on Barrett St loop, to get double digits: off along railtrail talking all the way, at a nice easy pace. Very pleasant day for it, golden foliage everywhere, and underfoot. Even pace until the last couple of miles, when Bill and I pick it up slightly, but no real push. Overall:

Time: 1:25:30
Distance: 10.5 miles
Pace: 8:09s

Comment: felt fairly good considering how hard yesterday was. Here's hoping for a better week ahead.

MHM -15/hill trails -- Sat. Sept. 25

2010-09-26T18:38:00.004-05:00

Work ate up the whole week, and left little time for sleep - so Sat. a.m. (after doing chauffeur biz for R to marching band for the FAIR!) I slept extra. Finally able to face a run by mid-afternoon, and headed out thinking Holland Glen. To the water plant first to stretch, a bit too quick; then second mile (back up along Hamilton) even quicker (7:20), so going down 9 to Federal slow up a bit; enter trails directly, to B'town beach, then along across the lake (isthmus trail v. dry still) and through to MnM trail, heading round to bottom of Holland Glen. There at about 5 miles, and starting to feel it: up the glen slowly, even going off clock for a bit, then push on up further and out on to Munsell road trail, following that out all the way. Hot, but drier than in the morning, so quite pleasant, except for my weariness. . . Finally on to tarmac, and go straight out past Gold onto 202, then head down the hill a far as Allen (using the two little bits of old Pelham), and go right, up and over to 9, then back along 9 and home from there. Overall, adding in the quarter mile I walked off clock:

Time: 1:45:15
Distance: 12.28 miles
Pace: 8:34s

Comment: so this week I didn't even make it to 20 miles, and I got out twice. More or a guillotine than a taper. . . but still two weeks to go, so hope to get some rhythm back. . .

MHM -21/SRRC run -- Sun. Sept. 19

2010-09-19T17:39:00.002-05:00

Bill emailed to say he couldn't make it, but Ken was there. Lovely day for it, and we headed off for a mainly trail shortie: along to the underpass, then road until diving back on to the trail, then a loop off to the other side of the trail, and finally back up the regular trail -- but go round through HS to finish off. Forgot GPS device, but took phone along as timer, then measured the route thus:

Time: 56:48
Distance: 7.26 miles
Pace: 7:49s

Comment: felt a bit sore after yesterday, and not helped by not stretching. But good miles, and I'm hoping this week I'll get more frequency. Still, TAPER begins now. . .

MHM -22/MPace half -- Sat. Sept. 18

2010-09-19T17:21:00.002-05:00

Another all school week, but Saturday, glorious Saturday: out after a bit of a lie-in to try a mainly trail run. To GeoHannum and then rail trail back to Jackson, and into state school: good stretching session, and then on to Checkers, across and into rail trail, along as far as Jabish canal, then right along canal --beautiful time, very autumnal, with water level a bit higher than previous time thanks to new beaver weirs. Near the end take the little trail through to NoWash, and then down to Bardwell; right along to 21 and then rejoin canal on other side of 21 (diving in at a snowmobile trail). Along to the bridge, and then up over the hill trail (reversing the route I rode by bike a few weeks back). Down the other side to Ludlow road, out of the reserve area and then roads (Granby, 21, and OldSpfld) back to high school and state school to Jackson, then roads to reach 14 plus miles (having kept mpace since the warm-up mile). At Austin Gaughan stop and take shoes off, then complete run barefoot, thus:

Time: 1:50:57
Distance: 14.64 miles
Pace: 7:35s

Comment: ah, running after *not* running feels so good! and this was a beautiful route!! Still worried about my low mileage at this point, but 13.2 at mpace is solid enough.

MHM -26/MPacing -- Tue. Sept. 14

2010-09-19T17:10:00.002-05:00

Somehow managed to get time on Tuesday morning for a good run, so out for a road run. To water plant for a stretch, then along to Boardman, across to Chicopee and then back up to GeoHannum and along as far as Rural, then along Rural and back home from there. After keeping pace down for first 3-4 miles, started to loosen up, so switched to mpace, and pushed at about 7:20s for six miles, then ease up again at the end, thus:

Time: 1:18:39
Distance: 10.55 miles
Pace: 7:27s

Comment: Felt good, and not too tired later in the day. This is how I planned the semester running to go, but Thursday I've got an 8 am meeting, so no prospects there. . .

MHM -28/Quabbin Tower -- Sun. Sept. 12

2010-09-19T16:57:00.005-05:00

Semester took all my time till Sat., but then I was taking R and friends canoeing -- four hours in the boats, with three hours on the road to and from, so no time or energy for a run after. Sunday morning I was too tired to get to either the Summit run or the DnD run: went to 10:30 Mass, and then ran in early afternoon. Lovely fall day, and nice route: to VFW, 202 to Allen and along Old Enfield to Early, and along there towards the Quabbin, via Blue Meadow: then across the dam and up the hill up to the tower. Stop clock and run up the tower, but a bit full of visitors, so avoid a repeat; then down the hill again, and take a variant way back. Before crossing dam, down a trail to the river, along the river and out eventually via trails to route 9 at the bridge; then back up by road all the way. Second half about the same distance, and pace a bit faster (aided by the downhill start!), thus:

Time: 2:09:38
Distance: 16.96 miles
Pace: 7:39s

Comment: A bit tired at the end, but mainly this felt good. I added a bit on at the end (VFW) to try to get to over 17 miles, but didn't feel like working too hard for it. This was meant to be a 70 mile week, but school made that impossible. Now it's pretty much taper time. . .

MHM -33/Recovery -- Tue. Sept. 7

2010-09-19T16:46:00.003-05:00

Took a rest day on Monday (as it were--it was a holiday, but I was at work), and then to start the semester right (classes open today) out for a morning run. Okay, it was a shortie, but it was useful: a stretched Hamilton, and came out thus:

Time: 43:29
Distance: 5.53 miles
Pace: 7:52s

Comments: quads *very* sore, but otherwise, more or less okay. Still chuffed about the PR, which was faster than the Westfield run by less than 10 seconds. Twice in one year now: maybe marathoning is better for my half racing? So I should so ultras to improve my marathon times, perhaps. . .

MHM -35/Covered Bridges Half -- Sun. Sept. 5

2010-09-18T18:24:00.003-05:00

Up early and away before 7, driving up 202 to stop for coffee, then on to 32 and north all the way to Swanzey. Arrive at high school in time to get chip, etc., and then change to warm up. Loo situation pretty dire: boys locker room has 1 stall, それだけ。 But なんとかして and out for a warm up. Figured I'd need a couple of miles or more to loosen up, so started backwards along the course; quite useful to get a look at the end of the run. Pit stop after a mile, and stretch, then back to check in about the start -- head out there in good time and learn that one of the four bridges is closed, alas, but otherwise course clear. *Perfect* weather for running: gun goes more or less on time and I set off at a brisk pace, but comfortable. First few miles chugging up past a few folks, trading places with a female runner, a good marker for me: she's doing 6:45 ish pace, which I figure as my safe speed, and v. visible as a redhead. Enter a rail trail stretch and start to push a bit, leading the redhead now as we continue to pass a few others. Then out on to roads, and at that point, maybe 5 miles in, I realise I'm doing sub 6:40 and can try and keep it there; maybe one or two guys pass me between there and the end, but basically I'm running solo for the rest of the race. Friendly highschoolers dotted about the course, doing directional and cheering duty; hilarious moment when I passed two girls sitting at the base of a tree, and as I approached they dutifully but *totally* deadpan called out, "Yay, you go, you can do it. Oh yes, you're running great. You love to run." At this point I couldn't help grinning at their take on their role, so they both said, "see you're smiling, you're just loving this" -- all totally deadpan, but smiling. That was just after the halfway point, which had included a couple of short steeper bits of road, so I appreciated the boost. Then I just kept chugging, amazed at how many 6:30 something miles I was getting: it didn't feel like the racing I was doing at the Westfield half, but pace was similar. Managed a small push at the end, and came in under my previous best time, thus (official stats; GPS had same time, but longer distance):

Time: 1:26:06 new PB!
Distance: 13.1 miles
Pace: 6:35s

Comment: Placed 14th, but 7th in class, out of a field of 201. Took a minute before I felt like stopping to take off the chip, and I was thirsty -- the day warmed up a bit, and the sun was bright -- but lots of water, and a banana, then off to do some more miles, gently on nearby roads. Overall stats (w/ the 2+ miles pre- and 3 miles post-) were 18.2 in 2:06:23 @ 6:57s. Solid.
Then back to partake of the BBQ: eats were a bit limited, despite ballyhoo in program (like the loos!) but got a chance to chat to various, mainly Sri and some of his running mates. Headed off pretty rapidly, needing to get back to work, but stopped en route to get coffee and more snacks. A good race, maybe to add to the calendar?

MHM -36/recovering -- Sat. Sept. 4

2010-09-04T17:52:00.003-05:00

Took a rest day on Friday, spending 16 hours at work instead. So this morning ready to enjoy the now dehumidified air (still sunny and almost 80 deg.) and gusty breeze--though a disturbed night (trying to connect with 小春ちゃん) and an early start didn't help. Felt pretty sore as I started, but to water plant to stretch (passing Bill coming the other way, finishing a 22 miler), then up into trails to Underwood, out on to 202 and go right, down as far as Eskett, then in and right at Boardman, up to geoHannum, left to do a Rural loop and then up home from there, keeping the pace slow:

Time: 1:05:37
Distance: 8.11 miles
Pace: 8:05s

Comment: after a few miles the slower pace seemed very natural, which was a bit alarming as I hope I'm not that tired. But it should give me some legs for tomorrow, which promises to be a rolling course, possibly a different challenge than I'd expected. I won't be looking for a PB, though: sub-7:00s will be fine.

After stopping the clock I did 3 x strides, each two telegraph poles long on GeoHannum by the supermarket; just wanted to open up a bit before resting.

MHM -38/Unfinished long run -- Thu. Sept. 2

2010-09-04T17:34:00.002-05:00

Planned to do a long run in the morning, but other commitments made that impossible, so I re-planned for evening, but work is pressing in hard now, and I was home late and tired, facing running into dark on a wicked muggy night. So I shortened from 2 x 9 miles to a repeat figure of 8 (Geohannum/Boardman/Eskett/202/Boardman), each 4.4 miles, with another half lap and about 3 miles startup and run home -- the whole would have been 15-16 miles. Went out slowly, as fits a long run, but lacking in vim: the first lap was okay, and the second was doable, but by then it was late, I had an early start in the morning, and I wanted to save something for the weekend. So I headed back at that point, ending up thus:

Time: 1:37:54
Distance: 12.26 miles
Pace: 7:59s

Comment: this will end up being a lighter week than planned, though it has sure felt HEAVY.

MHM -39/Evening ten -- Wed. Sept. 1

2010-09-04T17:20:00.003-05:00

A new month, after hitting my highest monthly mileage to date: 267.7 miles in August (yay!). Weather turned muggier and hotter, somehow, a late heatwave, so even at 8 pm when I finally got out it felt airless. Wanted to get an mpace run in, though this one barely qualified; headed out for a reverse Hamilton leading into a GeoHannum/Rural/Eskett/Boardman figure of 8. Kept it pretty steady the whole way, and came back around the development to get the required mileage -- and no more!

Time: 1:15:16
Distance: 10.01 miles
Pace: 7:31s

Comment: as I noted on Rnkpr, this was a slog. Yesterday wiped me out, and the weather is just rubbing it in. Not quite the week I'd planned, but do what I can.

MHM -40/NoHo 5K -- Tue. Aug. 31

2010-09-01T13:46:00.007-05:00

Finishing a long month with a race; seems like ages since a 5K, so again with some trepidation: left work a bit after 5 (having had a decent lunch this time!) and drove to usual spot. Very hot (92 at start time, evidently) and getting muggier. Parked, clutched $5 tight and headed up trails to start, doing the 3 mile version. Arrive in good time, and sign up; decide to run shirtless, it's just too hot for else; good crowd (50+ people) and a fast start, dust clouds and gravel flying! Go for a fast first lap, sub-6:00, but not sure how long it'll hold. No one very close in front to chase after a mile, and I'm thirsty; also guy behind is nipping at my heels. Keep ahead with his push until mile 2, then get confused by sign and turn early; he says, "No.." (laconic, matter of fact) and I turn round and leap back onto correct trail just ahead of him (he kindly paused to let me in at that point), then to make it up I go bursting up the steep climb in the trees. That hits hard as I start the stretch around the field, but he's not close; in fact falling behind. Still I keep pushing, making mile 3 a 6:38. Thought I might even get a PB after miles 1 and 2, but this course is tough, even on days like this when one's feeling very fluid... Final push on the downhill gets me 6th place and this:

RaceTime: 19:36 ( (19:37)
RaceDistance: 3.1 miles (3.14)
RacePace: 6:19s

TotalTime: 1:15:57
TotalDistance: 10.38 miles
TotalPace: 7:19s

Comment: That's my best on this course by 10 seconds or so. After a banana, cookie and a drink, and chatting with April, headed back to the car, running fairly slowly -- still very muggy, and getting a bit dusky. As I set off, feel I'm missing something, but no, have drink bottle and GPS and am wearing shirt. get almost back to the car...and THEN realise I've left my car keys behind. Arg! Under the picnic table. Turn round and head back, picking up pace a bit now, hoping someone will still be there, or that noone will have found them. Go directly back, not longer route, and find April and co. packing up still ~ phew!! Sure enough, Sue had picked up the keys -- saved! Not relishing the prospect of another few miles back, accept a lift with those guys in the big Ford van, and get a chance to chat a bit. The total mileage and pace for the day was still a bit higher than I'd planned, but it's all training. . .

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

2010-08-31T16:12:00.003-05:00

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

2010-08-29T21:37:00.002-05:00

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

2010-08-28T19:18:00.003-05:00

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

2010-08-26T15:54:00.002-05:00

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

2010-08-25T15:33:00.003-05:00

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

2010-08-25T15:18:00.002-05:00

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

2010-08-25T15:04:00.003-05:00

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

2010-08-22T21:28:00.002-05:00

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

2010-08-21T17:25:00.004-05:00

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).