Monday, June 28, 2010

WEEK 25: 27 miles and Stonewall Farms trail race course

Previous week (June 13-20): 35 miles;

This week (June 21-27)  27 miles:

Monday: AM: plyopower + upper and core
PM: 4 miles/34 minutes (8:30pace)- ashuelot river loop; hot day, but i had been living like a cat since plyopower this morning and had to get out (napped all day- read blogs about the Mt Washington Race); legs were definitely tired and hamstring attachments are sore but it felt good to be out in the heat and on the roads- the humidity has decreased

Tuesday: just couldn't get going...

Wednesday: AM: Spin/Core
PM: Little walk to Kilburn Pond with Greg and Griffin (the craziest, and yet sweetest dog in the world)

Thursday: TM speed ladder; wasn't as easy as it has been, probably need to start doing these workouts from the winter again - good workout; 6 miles

Friday: Short V.E.P. to Kilburn pond with Griffin and Greg and a little wading...saw a big snake on the rocks - gotta start carrying my phone for pictures! 2 miles

Saturday: Long Trail Run with Mariah at Stonewall Farms- the race course- great workout, kicked my butt- i needed it. 13.5 miles in 2:16...log 15 miles

Sunday: Spin class - KICK-ASS 1 hour! Tour of Putney swimming holes and a good cold soak for the legs!

Not a bad week.  Not a great week.  Plyopower really made me sore and miserable the first half  of the week, but I think I made up for it in the end.  The highlight would definitely be the weekend.  The trail run with Mariah on the Stonewall Farms trail race course was awesome.  I'm glad I didn't really know what I was getting into because next time I will need a few days to mentally prepare!  It was a perfect morning and a really good run.  This is not an easy course and I clearly remember at one point looking at the incline for a second and then immediately focusing on Mariah's feet just to hang on and keep going. We did well and got through the 13.5ish miles in 2:15 (my first road half marathon was 2:20 five years ago -haha).  Only a couple short stops for gel and water.  Deer flys weren't bad until the open fields and when one went whizzing into my throat.  Sitting on the bus and in the dugout with the Swampbats saturday night was tough and my legs started to feel beat up.

Sunday was great in two ways.  First, I went to a spin class to just "spin" out my legs, but ended up doing a really good workout- hour long class and lots of sweat!  Felt great for the legs and got rid of a little of the soreness.  The rest of the soreness was relieved during a tour of the Putney swimming holes.  Wish I had had my camera because these places are really beautiful and the water- although chilly- was awesome and somewhat magical in its healing powers.  Plus, what a fun group to be hanging with (Justin, Jess, Greg, Josh, Bailey)...except for that naked guy at the last spot...we were in Vermont, I guess.  Who knew Justin brews great beer AND grills the best burgers ever!? 

This week...Thursday is my first day of summer!! I can't focus on much else, but have some workout plans.  Going to keep it simple and look forward to the Four on the Fourth in Keene.  My friend, Cori (wicked fast), and my sister, Kate (might wuss out), are coming and it should be fun.  I dont really have a goal since I'm playing host and really want to show Cori some of Pisgah on saturday.  She's tapering for a half marathon so she won't be pushing it either.  I just want to be under an 8 minute pace.  It's one of those races I wish I could just watch the finish- it should be a fun day!  After that who knows...the HM on July 17th, Stowe 8-miler, or wait and see if we are going to Narragansett, RI for the 10-miler the 23rd? It's a it....

Sunday, June 20, 2010

WEEK 24: 35 miles

Previous week: 27 miles

Monday: strength circuit/core + XT

Tuesday: 7 miles rail trail to hinsdale; very sore R side Piriformis/Sciatica

Wednesday: 5 mile Pseudo-Tempo - old westport road; kinda pussed out toward the end, but my hip/butt felt much much better today, whew! Got a blister for the first time in ages and really need to find some socks that i love. Broke out a new pair of structure triax 12's - just dont like the 13's.

Thursday: Track workout: 6 x 400
1:36/1:38/1:42 (?)/1:38/1:37/1:39 Pretty good workout, wanted to do more but my hip/butt was starting to bother me and I want to feel good for the long run saturday. Was really surprised I stayed under 1:40 - getting to 1:45 used to be a struggle not too long ago. Not sure what happened with the 1:42- i'm so easily distracted. :) Log 5 miles

Friday: Short Circuit/Core; spend some time with the foam roller and extra stretching to relieve hip/piriformis/hamstring/itband aches and pains... + Short run to Kilburn Pond and swim with Greg, log 3 miles...

Saturday: Long run with Ramona at drummer hill/lily pond; 14+ miles (log 15)- 3 hours. First 45 minutes pretty slow- middle hour got some work done and felt really good- by 2:10 I was done- the last 30 minutes on the really rocky fire road was brutal and i felt really sore. Overall a good workout and lots of time on my feet in the beautiful weather. Might need an ice bath after this one... Ramona has a new gadget...kinda cool to see the data...

Sunday: ??

Surprisingly not too sore today considering how awful i felt the last part of and after the long run yesterday. Got hit with a foul ball in the dugout last night- so theres a spot on my hammy that hurts! But really I feel good and am happy i have recovered so quickly. Didn't get myself together in time for a run before I had to go to work and now it's muggy so i guess I am in for the day....its early...we'll see. I had planned on being way more sore.  I feel pretty good about the week. Gets harder to plan with my schedule opening up....the possibilities are endless! Maybe some plyopower in the morning.  Looks like a 5K saturday and I want to get a long road run in before Cori comes to visit a week from friday.  Next race looks like a half marathon in Plymouth, NH July 17th - good profile and probable negative split out and back.  It's a process.....

Monday, June 14, 2010

WEEK 23: 27 Miles and a good long run...

Previous week: 18 miles
Monday:  still not feeling well - slept all day
Tuesday: core, short strength circuit, elliptical x 20 minutes; fell better but running still gets the sinuses pounding...hopefully tomorrow will be better...
Wednesday: 10 mile flat railtrail; probably should've done 6 or 8, kinda got bound up the last 2 miles...sometimes I feel like I'll never learn...
Thursday: ellipitical warm-up, core, TM 2 miles easy; feel better
Friday: nada, feel good though!
Saturday: spin, feel good!
Sunday: long trail run with Mariah; awesome run- 15miles; 2:26
This week so far: 27 miles

The week ended well considering how crappy I felt in the beginning of it!  Monster long trail run sunday was key.  We covered a very wet trail route 15 minutes faster than the last time we did it.  It felt really good.  Today I'm not "sore" but feel like I worked hard.  Very satisfying - i needed that. 

Looks like baseball is going to prevent me from running Greylock this weekend.  I have decided to forgo the marathon at this point and concentrate on getting faster and enjoying the shorter distances for awhile.  There are too many half marathons and other shorter trail races that I want to do this fall. I feel like I wouldn't be focused enough to approach a marathon training scheme and might not recover fast enough to run any races afterward well.  Maybe next year a really late fall marathon will be in the works. In the meantime maybe I can get my half marathon down closer to 1:40....its a process...and i love it...

Tuesday, June 8, 2010

WEEK 22: 18 miles and wallowing....

Previous week: 40 miles

Monday: Impromptu 5-miler race in Hancock; 45:02, tough course, but I felt surprisingly good considering all the running over the weekend- probably couldve gone out a little faster but my goal was to take it easy and hit around 45 minutes...
Tuesday: off; couple yoga poses - not real sore- just the weather making me feel like I could get a migraine headache...
Wednesday: circuit madness- no running in between sets; TM semi-speedwork all at 1%
Part 1: 7.5 for 30 sec: 6.0 for 1 minute x 8
Part 2: 10 minute progression run
1st-2nd min at 6.8
3rd-4th min at 6.9
5th-6th min at 7.0
7th-8th min at 7.3
9th-10th min at 7.5
3 miles in all... good little workout...
Thursday: 5k course x 1.5, real slow = 5 miles; a little sore, but mostly it was really humid out
Friday: Busted long run, got in 5miles, think last weekend may have caught up with me!
Saturday: just lazy and not feeling well...
Sunday: watch Rhody; 
This week: 18 miles

Not a good week obvioulsy.  The weather really kicks my ass and when it broke yesterday I thought I would feel better, but I'm pretty sure I have a sinus infection.  SO really just not feeling well and kinda freaking out.  I need to have a good week after a 40 mile week sometime!  Trying to keep in mind I had a good weekend last weekend and I won't lose all my fitness in a few days- although it already feels like it.  Just gotta get that good run in soon and all will be well's a process....