Previous week: 22 miles
Monday: 5 miles Drummer hill
Tuesday: track workout: 400/1:46 1600/7:36 800/3:55 800/3:50 400/1:44 400/1:46
7 miles in all
Wednesday: 12 miles; rail-trail to hinsdale around depot road; good run, no watch
Thursday: very unfocused circuit
Friday: spin +core (finally a quality core workout); drive home to NY
Saturday: Glassfest 8K, Corning NY; 38:37
7:29/7:39/7:20/8:32/7:38 Nice flat course. For some reason I puked up all my fluids right before the start and really wasn't feeling well- not much of a warm-up, but once we got started I felt alright. First mile went by fast and I was kinda surprised it was that fast. I think miles 3/4 markers were a little off, I know I was fading but not that much...overall pace 7:45; just gotta get stronger...4th place in my age group
Sunday: long run at home; 11 miles, lots of hills but felt great, 1:45
This week: 40 miles
Pretty good running this week. I needed that going into the beginning of Swampbat season and things getting crazy at work. This week will be lucky if I get good workouts in and when swampbats start (friday) my sleeping schedule is completely thrown off- having to stay up past 8 pm! YIKES! So I'm worried about the running taking a big hit and nutrition is always a problem - gotta pack so I don teat the pizza and subs on road trip! Could get ugly. But with mornings off I should be able to keep it together. Will try to throw in some shorter local trail races and hope no games are schedule on June 20 so I can run Greylock. I guess that's my next big race if it works out. Still have to decide what my fall races will be...I keep saying that. It's a process....
Monday, May 31, 2010
Sunday, May 23, 2010
WEEK 20: 22 miles and Northfield Mtn
Previous week: 38 miles
Monday: plyoppower, small upper circuit, core, TMx 3miles; felt good after initially waking up feeling as crappy as yesterday...running heals everything...=)
Tuesday: track workout (8x400)
1:38/1:40/1:38/1:42/1:40/1:43/1:42/1:41
Active recovery 400m; Good workout- all before 7am! All splits under 7 min/mile pace (6:30-6:50 min/mile pace), now if I could just string them together! =) 1 mile warmup/cooldown = 6miles in all.
Wednesday: A tad sore from yesterday in the hips/low back and stuff so took it easy. I really want my legs to feel good this weekend. Core (not all but someof the usual routine) + TM x 3 miles + Elliptical (my old friend)x 30 min
Thursday: Sports Med 5K course, easy pace; cute little course, felt good. Only did it once because my hips/low back are still sore- although not bad while running.
Friday: spin +core
Saturday: Northfield Mtn Trail Race, 5.3 miles + cooldown at home = 7 miles; time 51:01; kinda felt like I shold have been stronger, but the reality is I am new at this. This was way more of a "mountain" race as opposed to the NY trail race....took me 33 minutes to get up and 18 to come down! I have work to do, but it's a process and I love it!
Sunday: Lazy, but a really really fun day!
This week: 22 miles
Monday: plyoppower, small upper circuit, core, TMx 3miles; felt good after initially waking up feeling as crappy as yesterday...running heals everything...=)
Tuesday: track workout (8x400)
1:38/1:40/1:38/1:42/1:40/1:43/1:42/1:41
Active recovery 400m; Good workout- all before 7am! All splits under 7 min/mile pace (6:30-6:50 min/mile pace), now if I could just string them together! =) 1 mile warmup/cooldown = 6miles in all.
Wednesday: A tad sore from yesterday in the hips/low back and stuff so took it easy. I really want my legs to feel good this weekend. Core (not all but someof the usual routine) + TM x 3 miles + Elliptical (my old friend)x 30 min
Thursday: Sports Med 5K course, easy pace; cute little course, felt good. Only did it once because my hips/low back are still sore- although not bad while running.
Friday: spin +core
Saturday: Northfield Mtn Trail Race, 5.3 miles + cooldown at home = 7 miles; time 51:01; kinda felt like I shold have been stronger, but the reality is I am new at this. This was way more of a "mountain" race as opposed to the NY trail race....took me 33 minutes to get up and 18 to come down! I have work to do, but it's a process and I love it!
Sunday: Lazy, but a really really fun day!
This week: 22 miles
Sunday, May 16, 2010
WEEK 19: 38 miles and Pisgah long run...
Previous week: 20 miles
Monday: plyopower; legs still tired? Need to get some motivation!
Tuesday: 10 mile all roads; not quite a tempo run but a negative split (50/45 min);felt good for a chilly morning! Had to stop to pet the cows and tell them how cute they are...can't help it
Wednesday: circuit madness plus 4 miles TM; increase .5 every quarter mile starting at 6.0 to 7.5 and back down....good workout.
Thursday: Track workout: I was planning a pyramid to 1600 but I just didnt have it in me to do it well, one of these weeks I'll figure it out. But this was a good workout none-the-less. (Active recovery of equal distance.)
400- 1:43
400- 1:47
800- 3:41
800- 3:52
400- 1:58 really windy!
400- 1:43
Cool down on the MRHS XC course. 6 miles in all.
Friday: off
Saturday: long run in Pisgah with Ramona...13 miles/2:40; challenging loop- real good workout; saw a porcupine and there were lots of trees down to climb over; it was a beautiful morning!!!
Sunday: 5 easy railtrail
This week: 38 miles
Pretty good week. Wanted to get to 40 miles, but I just wasn't feeling good sunday morning. The shorter run did make me feel better though- then slept the rest of the afternoon! The Pisgah run was fun and I am geting more comfortable with being in there. This week I want to get that elusive good track workout in and prepare for the Northfield trail race. It isn't a long race (10K) so I won't rest much and will still try to plan some miles on Sunday. Supposed to be HOT HOT HOT! Woo-hoo!
Monday: plyopower; legs still tired? Need to get some motivation!
Tuesday: 10 mile all roads; not quite a tempo run but a negative split (50/45 min);felt good for a chilly morning! Had to stop to pet the cows and tell them how cute they are...can't help it
Wednesday: circuit madness plus 4 miles TM; increase .5 every quarter mile starting at 6.0 to 7.5 and back down....good workout.
Thursday: Track workout: I was planning a pyramid to 1600 but I just didnt have it in me to do it well, one of these weeks I'll figure it out. But this was a good workout none-the-less. (Active recovery of equal distance.)
400- 1:43
400- 1:47
800- 3:41
800- 3:52
400- 1:58 really windy!
400- 1:43
Cool down on the MRHS XC course. 6 miles in all.
Friday: off
Saturday: long run in Pisgah with Ramona...13 miles/2:40; challenging loop- real good workout; saw a porcupine and there were lots of trees down to climb over; it was a beautiful morning!!!
Sunday: 5 easy railtrail
This week: 38 miles
Pretty good week. Wanted to get to 40 miles, but I just wasn't feeling good sunday morning. The shorter run did make me feel better though- then slept the rest of the afternoon! The Pisgah run was fun and I am geting more comfortable with being in there. This week I want to get that elusive good track workout in and prepare for the Northfield trail race. It isn't a long race (10K) so I won't rest much and will still try to plan some miles on Sunday. Supposed to be HOT HOT HOT! Woo-hoo!
Sunday, May 9, 2010
WEEK 18: 20 miles and first trail race
Previous week: 34 miles
Monday: plyopower + a little upper strength
Tuesday: off; cleaned the crap out of my closet! It was worth it.
Wednesday: Track workout- kinda crappy, couldn't get into a rhythm, ended up doing 6 x 400m/splits all over the place so I won't even write it down. 4miles in all.
Thursday: Core + TM 4 mile tempo;
Friday: 4 miles road; legs are still really tight and tired, but it felt good to be out in the beautiful weather!!! Looking forward to the race tomorrow- wish it was going to be nice weather, but it's not supposed to be, still going to be fun though! Looking forward to a better week next week, kinda off this week.
Saturday:13K Trail Race, Dryden, NY
Sunday: off- drive back to NH
This week: 20 miles
Kind of an off week- been fighting off a cold and my legs, although not sore, were very tired from all the miles last weekend. Not much to write about as the workouts were weak, but the trail race was a lot of fun.
First of all, I met up with a high school friend I hadn't seen in over 7 years! We haven't changed a bit!!! :) That's Tammy in the pictures. We have our 20th high school reunion this summer, doesn't seem possible.
Anyway, we got to the site at 9:30am in Dryden, NY. The race was in the Hammond State Park and some of the trails are part of the Finger Lakes Trail System. Pretty nice area. The forecast wasn't good, but I wasn't worried as I have yet to have bad weather for a race! And it holds. It was kind of hot and humid at the start but cool by the end as the wind picked up....and buggy the whole time. But Tammy had some Burts Bees Bug Repellant- gotta get some.
The race started on a dirt road and my legs felt immediately tired- no we did not warmup much at all. duh. So I followed the lead pack right past the first turn! All of a sudden there were people coming back down the road towards me telling us to turn around! We missed the turn - I guess we were all concentrating on the massive water puddles in the road. Probably added only a quarter mile in all though. So we went back to the turn and I spent the next 15 minutes letting the faster people get by and then getting myself back to where I was. The trails were awesome- a little bit of everything- roots, mud, rocks, trees to get over, a couple small streams, like i said everything you'd expect. The weather held- I think it sprinkled a little bit and it got really dark as if it was going to thunder, but it never did- it did get windy.
I am terrible at judging how far I've traveled so I really thought I was doing 15 min/mile and almost started walking so Tammy could catch up and we could at least chat the rest of the way. I just didn't feel like I had any energy. I did take a GU and some gatorade at about 55 minutes in (I thought I had to be at least halfway) and it seemed to help. I also started catching up to and passing people ahead of me, so I kept running. Eventually I started to feel pretty good and began to pick it up....next thing I know I come out of the woods onto the dirt road and the END! I had no clue I had gone 8.25 miles (13K plus a little extra for the scenic detour) and in 1:20... I'll get faster, but I was happy because I really thought it was going to be longer. It was fun to get dirty!!! So all in all, a good day. Tammy came in soon after and we called it a successful day!
This week I am hoping my legs are rested and ready to roll. I ate a lot of "junk" this weekend and need to get that under control, but I swear sometimes a couple days of not worrying about it helps me recover. I want to have a good track workout this week for sure! It's a process....
Monday: plyopower + a little upper strength
Tuesday: off; cleaned the crap out of my closet! It was worth it.
Wednesday: Track workout- kinda crappy, couldn't get into a rhythm, ended up doing 6 x 400m/splits all over the place so I won't even write it down. 4miles in all.
Thursday: Core + TM 4 mile tempo;
Friday: 4 miles road; legs are still really tight and tired, but it felt good to be out in the beautiful weather!!! Looking forward to the race tomorrow- wish it was going to be nice weather, but it's not supposed to be, still going to be fun though! Looking forward to a better week next week, kinda off this week.
Saturday:13K Trail Race, Dryden, NY
Sunday: off- drive back to NH
This week: 20 miles
Kind of an off week- been fighting off a cold and my legs, although not sore, were very tired from all the miles last weekend. Not much to write about as the workouts were weak, but the trail race was a lot of fun.
First of all, I met up with a high school friend I hadn't seen in over 7 years! We haven't changed a bit!!! :) That's Tammy in the pictures. We have our 20th high school reunion this summer, doesn't seem possible.
Anyway, we got to the site at 9:30am in Dryden, NY. The race was in the Hammond State Park and some of the trails are part of the Finger Lakes Trail System. Pretty nice area. The forecast wasn't good, but I wasn't worried as I have yet to have bad weather for a race! And it holds. It was kind of hot and humid at the start but cool by the end as the wind picked up....and buggy the whole time. But Tammy had some Burts Bees Bug Repellant- gotta get some.
The race started on a dirt road and my legs felt immediately tired- no we did not warmup much at all. duh. So I followed the lead pack right past the first turn! All of a sudden there were people coming back down the road towards me telling us to turn around! We missed the turn - I guess we were all concentrating on the massive water puddles in the road. Probably added only a quarter mile in all though. So we went back to the turn and I spent the next 15 minutes letting the faster people get by and then getting myself back to where I was. The trails were awesome- a little bit of everything- roots, mud, rocks, trees to get over, a couple small streams, like i said everything you'd expect. The weather held- I think it sprinkled a little bit and it got really dark as if it was going to thunder, but it never did- it did get windy.
I am terrible at judging how far I've traveled so I really thought I was doing 15 min/mile and almost started walking so Tammy could catch up and we could at least chat the rest of the way. I just didn't feel like I had any energy. I did take a GU and some gatorade at about 55 minutes in (I thought I had to be at least halfway) and it seemed to help. I also started catching up to and passing people ahead of me, so I kept running. Eventually I started to feel pretty good and began to pick it up....next thing I know I come out of the woods onto the dirt road and the END! I had no clue I had gone 8.25 miles (13K plus a little extra for the scenic detour) and in 1:20... I'll get faster, but I was happy because I really thought it was going to be longer. It was fun to get dirty!!! So all in all, a good day. Tammy came in soon after and we called it a successful day!
This week I am hoping my legs are rested and ready to roll. I ate a lot of "junk" this weekend and need to get that under control, but I swear sometimes a couple days of not worrying about it helps me recover. I want to have a good track workout this week for sure! It's a process....
Monday, May 3, 2010
WEEK 17: 34 miles and lots of trails and a bear cub!
Previous week: 32 miles
Monday: Walked 2 mile; Not sleeping well at all
Tuesday: circuit madness + 5 mi TM, mostly comfortable with a couple pickups- worked on mechanics
Wednesday: Spin + core; legs are a bit tired from yesterdays workout and want to be fresh for a good track workout tomorrow
Thursday: Burt Hill Road - 6 miles
Friday: off
Saturday: 13 mile trail run with Ramona and Mariah; 2.5 hours, Awesome
Sunday: Pisgah Trail Run, 2.5 hours, 10 miles, solo - until running into the bear cub
This week: 34 miles
So looking back the week didn't start off that great but it ended awesome! It turned out to be a strength week between my circuit madness on tuesday which left my legs very tired and kinda sore, but by the weekend i was ready to put on some miles on the trails. Saturday morning I met up with Mariah and Ramona in Keene and we did a 13 mile route out to Surry, for 2.5 hours. It was good because with Mariah being faster than the both of us, I could try to keep with her without getting off course because Ramona was recovering from a bike ride the day before.
Sunday I went solo over to Pisgah St Park. I really wanted to see the Pisgah Ridge even though it was a hazy day- and hot by the end of the run. I went in at Kilburn trailhead and across to Pisgah Ridge trail and turned south to go toward the Reservoir trail. My intention was to loop around and come up the other side of Pisgah Ridge, but a little animal changed my direction. At first I thought it was a black shaggy dog, then I was hoping it was a beaver as I had just gotten to the reservoir, but I really couldn't get past the black fur and little tail and wasn't going to bet that Mama Bear wasn't up around the next corner! So I turned back and headed up the ridge...quickly. That's the nice things about trails- looks completely different heading the other way! It is a beautiful place to run- the change in surroundings in the 2 hours I was out there is amazing- felt like a movie set sometimes- Lord of the Rings or something.
This week, I'm not totally sure. Want to get a track workout in and hit Northfield Mtn race course. Been losing my planning mojo, but it'll work out now that my schedule is getting lighter in the mornings. Anyway, lots of trails meant more confidence for saturdays first trail race! Heading home friday night, should be fun...it's a process and I love it!
Monday: Walked 2 mile; Not sleeping well at all
Tuesday: circuit madness + 5 mi TM, mostly comfortable with a couple pickups- worked on mechanics
Wednesday: Spin + core; legs are a bit tired from yesterdays workout and want to be fresh for a good track workout tomorrow
Thursday: Burt Hill Road - 6 miles
Friday: off
Saturday: 13 mile trail run with Ramona and Mariah; 2.5 hours, Awesome
Sunday: Pisgah Trail Run, 2.5 hours, 10 miles, solo - until running into the bear cub
This week: 34 miles
So looking back the week didn't start off that great but it ended awesome! It turned out to be a strength week between my circuit madness on tuesday which left my legs very tired and kinda sore, but by the weekend i was ready to put on some miles on the trails. Saturday morning I met up with Mariah and Ramona in Keene and we did a 13 mile route out to Surry, for 2.5 hours. It was good because with Mariah being faster than the both of us, I could try to keep with her without getting off course because Ramona was recovering from a bike ride the day before.
Sunday I went solo over to Pisgah St Park. I really wanted to see the Pisgah Ridge even though it was a hazy day- and hot by the end of the run. I went in at Kilburn trailhead and across to Pisgah Ridge trail and turned south to go toward the Reservoir trail. My intention was to loop around and come up the other side of Pisgah Ridge, but a little animal changed my direction. At first I thought it was a black shaggy dog, then I was hoping it was a beaver as I had just gotten to the reservoir, but I really couldn't get past the black fur and little tail and wasn't going to bet that Mama Bear wasn't up around the next corner! So I turned back and headed up the ridge...quickly. That's the nice things about trails- looks completely different heading the other way! It is a beautiful place to run- the change in surroundings in the 2 hours I was out there is amazing- felt like a movie set sometimes- Lord of the Rings or something.
This week, I'm not totally sure. Want to get a track workout in and hit Northfield Mtn race course. Been losing my planning mojo, but it'll work out now that my schedule is getting lighter in the mornings. Anyway, lots of trails meant more confidence for saturdays first trail race! Heading home friday night, should be fun...it's a process and I love it!
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