Monday: Pisgah with Griffin, Greg and Fyffe; Log 8
Tuesday: AM: Lift + TM rolling hills for 4 miles. PM: Pisgah with Griffin. LOG 12 (more miles than Greg today - he should've done the dishes!)
Wednesday: TM 5x 2min @7.5 with 1 min recovery + 5 x 2 min @ 8.0 with 1 min recovery. LOG 6
Thursday: Lift (good circuit) + 4 miles easy on TM; Log 4
Friday: off. Drove to NY.
Saturday: 4 miles in Corning + 5 striders; chilly morning; Log 4
Sunday: 11 mile loop at home on back roads....HILLY! and WINDY! DOGS! 1:45; Log 11.
Another good week of lots of miles by my standards! I still feel pretty good. Even had a day where I got more miles than Greg! :) The run at home is particularly difficult, but worth it since I won't have another long run until next monday. Looking forward to the 10K this weekend and coming up with new goals for next year. It's a process and I love it!
Wednesday, December 28, 2011
Monday, December 19, 2011
Week 50: 44 miles
Monday: Keene Roads; LOG 6
Tuesday: Lift + Pisgah: Fullum-Nash-SW with Griffin. Didn't fuel well. LOG 8
Wed: OCR with Griffin + 12 Hill Sprints (10-12secs), Grffin thinks those are fun! Very sore legs. LOG 7
Thursday: Treadmill 5 miles- 4th mile at 8 min pace. Felt good, too sore to lift in the morning. LOG 5
Friday: Spin, hard class.
Saturday: Chilly run in Pisgah with Griff. LOG 7
Sunday: Keene Railtrail from Target to Dump Bridge. 3x5min pickups. 10.41mi/1:36/ 9:13 pace. LOG 11.
Another strong week. I feel pretty good about it. Sure does help when my work schedule dies down. Hopefully I'll get into a rhythm so I can keep up this mileage when things pick up again. Not sure why I was so sore after Tuesday's lift, but ouch! I meant to lift later in the week but never did- I'll pay for that tomorrow I suppose. Sunday's run was a cold one! Felt pretty good on the pickups. I kept splits for crossings that I could look up on the map my run. Learning how to pace myself is going to be difficult. (I'm not allowed to have a Garmin in the house). I'll just keep having to compare what I do and keep better records. Next week will be weird with traveling home but the weather looks cooperative and I am planning on another 40+ week! Then a down week (25-30miles) and a 10K race. It's a process, and I love it!
Tuesday: Lift + Pisgah: Fullum-Nash-SW with Griffin. Didn't fuel well. LOG 8
Wed: OCR with Griffin + 12 Hill Sprints (10-12secs), Grffin thinks those are fun! Very sore legs. LOG 7
Thursday: Treadmill 5 miles- 4th mile at 8 min pace. Felt good, too sore to lift in the morning. LOG 5
Friday: Spin, hard class.
Saturday: Chilly run in Pisgah with Griff. LOG 7
Sunday: Keene Railtrail from Target to Dump Bridge. 3x5min pickups. 10.41mi/1:36/ 9:13 pace. LOG 11.
Another strong week. I feel pretty good about it. Sure does help when my work schedule dies down. Hopefully I'll get into a rhythm so I can keep up this mileage when things pick up again. Not sure why I was so sore after Tuesday's lift, but ouch! I meant to lift later in the week but never did- I'll pay for that tomorrow I suppose. Sunday's run was a cold one! Felt pretty good on the pickups. I kept splits for crossings that I could look up on the map my run. Learning how to pace myself is going to be difficult. (I'm not allowed to have a Garmin in the house). I'll just keep having to compare what I do and keep better records. Next week will be weird with traveling home but the weather looks cooperative and I am planning on another 40+ week! Then a down week (25-30miles) and a 10K race. It's a process, and I love it!
Sunday, December 11, 2011
WEEK 49: 41 miles and the Jingle Bell 5K
Mon: Westport Road and railtrail in Winchester while waiting for my car. Scary new dog- had to yell. Cute cows - might go back and steal one. LOG 6
Tues: AM lift/ PM Fullum-South Woods "with" greg, Grif, and George. Griffin never caught me. Got REAL dark and scary! LOG 8
Wed: Old Chesterfield Road in Pisgah with Griffin. Ran down to parking area and came back- did 10 x 10s hill sprints on way back and then on Horseshoe hill. Started to rain- nice morning. LOG 6
Thurs: AM lift/ AM2 3 mi TM in my new Brooks Raveena. LOG 3
Friday: Spin class at KSC- BRUTAL class. Probably did too much before a 5k. LOG 0
Sat: Jingle Bell 5K in Concord. 22:56/ 7:15, 7:45, 7:15+; LOG 6
Sun: Keene Railtrail Target to Rt 12 Overpass. Just shy of 12 miles; 1:45/ 56 out/51 back; LOG 12
Great week. I feel good. The 5K was fun. I didn't run it as fast as last year but I was trying to make sure I didn't go out too fast. 7:15 first mile should be about right for now. Probably shouldve kicked it up a notch at the end but I wussed out a little. Had a good feeling about being strong and efficient at times. It was fun to pass some women on the big hill in mile 2 and then a couple more on the downhill and hold them all off on the flat 3rd mile. Even caught a couple people in the last mile. 6th female overall and won my age group, but that would've meant more had I run faster than last year. (Got a nice bag and water bottle though). Justin and Greg went 1-2. Boj and Sontag also ran well. Cooled down with Sontag- nice to not do that alone. Talked about Vermont City....getting excited and nervous already.
Long run Sunday felt good even though I'm exhausted from all the running around/driving this weekend. Hopefully a good night sleep and an easy schedule at work this week will lead me to another good week. My plan is to string together 3 weeks at 40 miles and then have a drop down week which will include the New Years Eve 10K. Then get back to 40's for 3 weeks and a drop down week. Then change the cycle to 40-45-50 so I can get a couple high mileage weeks before New Bedford in March. That would be good. All depends on staying healthy and running smart. It's a process and I love it!
Tues: AM lift/ PM Fullum-South Woods "with" greg, Grif, and George. Griffin never caught me. Got REAL dark and scary! LOG 8
Wed: Old Chesterfield Road in Pisgah with Griffin. Ran down to parking area and came back- did 10 x 10s hill sprints on way back and then on Horseshoe hill. Started to rain- nice morning. LOG 6
Thurs: AM lift/ AM2 3 mi TM in my new Brooks Raveena. LOG 3
Friday: Spin class at KSC- BRUTAL class. Probably did too much before a 5k. LOG 0
Sat: Jingle Bell 5K in Concord. 22:56/ 7:15, 7:45, 7:15+; LOG 6
Sun: Keene Railtrail Target to Rt 12 Overpass. Just shy of 12 miles; 1:45/ 56 out/51 back; LOG 12
Great week. I feel good. The 5K was fun. I didn't run it as fast as last year but I was trying to make sure I didn't go out too fast. 7:15 first mile should be about right for now. Probably shouldve kicked it up a notch at the end but I wussed out a little. Had a good feeling about being strong and efficient at times. It was fun to pass some women on the big hill in mile 2 and then a couple more on the downhill and hold them all off on the flat 3rd mile. Even caught a couple people in the last mile. 6th female overall and won my age group, but that would've meant more had I run faster than last year. (Got a nice bag and water bottle though). Justin and Greg went 1-2. Boj and Sontag also ran well. Cooled down with Sontag- nice to not do that alone. Talked about Vermont City....getting excited and nervous already.
Long run Sunday felt good even though I'm exhausted from all the running around/driving this weekend. Hopefully a good night sleep and an easy schedule at work this week will lead me to another good week. My plan is to string together 3 weeks at 40 miles and then have a drop down week which will include the New Years Eve 10K. Then get back to 40's for 3 weeks and a drop down week. Then change the cycle to 40-45-50 so I can get a couple high mileage weeks before New Bedford in March. That would be good. All depends on staying healthy and running smart. It's a process and I love it!
Monday, December 5, 2011
WEEK 48: 34 miles
Mon: Freidsam with Grif; LOG 4
Tue: Pisgah "with" Grif and Greg. Got too dark to do much. LOG 4
Wed: KSC to ELM with 6x10s hill sprints. LOG 5
Thu: AM lift/ PM 3 miles TM. LOG 3
Fri: TM Speedladder with no recovery; 6.6 - 7.5/5min-1 min and back down. LOG 6
Sat: Chapman-Jordan loop with Ramona - brutal! 1:29 LOG 10
Sun: off
Not a bad week considering I had a migraine for most of the beginning of it. Added some hill sprints - they were fun. The speedladder went well on Friday too. Building. It's a process and I love it!
Tue: Pisgah "with" Grif and Greg. Got too dark to do much. LOG 4
Wed: KSC to ELM with 6x10s hill sprints. LOG 5
Thu: AM lift/ PM 3 miles TM. LOG 3
Fri: TM Speedladder with no recovery; 6.6 - 7.5/5min-1 min and back down. LOG 6
Sat: Chapman-Jordan loop with Ramona - brutal! 1:29 LOG 10
Sun: off
Not a bad week considering I had a migraine for most of the beginning of it. Added some hill sprints - they were fun. The speedladder went well on Friday too. Building. It's a process and I love it!
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