Friday, July 29, 2011

Week 7/25 - 7/31

Monday: 46 mile bike ride, 18.4 mph moving average from Amesbury to Westford. 

Tuesday: 0 worked 10 hours in the hot sun and called it a day. 

Wednesday: 46 mile bike ride, average 17.8 mph avg from Westford to Amesbury. 

Thursday: 10 miles, 70 minutes in Maudslay with Ken.

Friday: 10 miles, 65 minutes on South Hampton roads with Ken.

Saturday: 8.5 miles hard with Alex who is back from Russia. Roughly 6 minute pace.

Sunday:: 1:50 bike ride plus a .7 mile swim point to point at Goddard Lake... 3 mile jog.

Total: 31 miles running. Super light week in terms of running miles but the workload was still right about where it should be with solid bike rides and a nice swim for the first time in a long time. Goddard is a reservoir and the water got COLD in the middle!

Thursday, July 21, 2011

Week ending 7/18 - 7/24

Monday: 10 easy (68 min) from the apartment.

Tuesday: 10 steady in Maudslay solo (70 min)

Wednesday: 10 steady with Durham folks on trails (70 min)

Thursday: 10 with 4x400, 2x800 at 5:15 pace, insanely warm early morning run (80's and humid!)

Friday: 10 in 70 minutes in Maudslay with Ken. Departed at 7:30am but still felt the heat!!

Saturday: 5 in 35 minutes on the roads. I was planning to go 10, but the compounding soreness from the past 6 days caused me to act otherwise.

Sunday: 0

Total: 55 miles on 6 days in singles... I had set my sights high on 70 but realized by the end of the week that kind of volume is overly ambitious this week. I could have slowed down and grabbed the volume I wanted, but would have compromised quality. Really solid week overall with one light workout and wicked hot weather to deal with.

Monday, July 18, 2011

Week ending 7/11 - 7/17

Monday: 55 minutes

Tuesday: 9

Wednesday: 8m, workout. ladder, 2, 3, 4, 5, 3, 2 minutes on by one minute off.

Thursday: 15m, good long run in Pawtuckaway with Brandon and one of his athletes from the boat landing. Bonking from about 1:20 on...

Friday: 0 didn't work out a time to run. Calf is a tad tight and sore today anyway.

Saturday: 4 easy in the afternoon.

Sunday: DNF at Stowe - 10 total. I'm not sure it would have made a difference but I didn't fit a stretch in before the race and my calf and hamstring were tight from the start. On the long downhill leading into 4 miles my calf really started to irritate me as I began to healstrike worse and feel a lack of coordination in my right leg.
Total: 54 miles

Notes: I wasn't good about stretching or getting good consistency this week. I've had enough of training half-assed or creating excuses for myself. It's time to get back to the basics. Ultimately I won't feel comfortable running fast until I build a solid base. The next few weeks will be better.

Monday, July 11, 2011

7/4 - 7/10

Monday: 10 easy (NT)

Tuesday: 9 miles easy (NT)

Wednesday:  Ran 10-10.5 with Billy. We originally planned to run the Hi-Cannon trail to the summit of Cannon and then ridge run to N and S Kinsman, but the epic thunderstorms the Whites are known for turned us home upon arrival. Instead we ran trails near lake Masabesic* and really pushed several portions. Last 2-2.5 were probably close to 5:30 pace

Thursday: Sore, tight and dehydrated. Ran 4 measly miles very slow from the apartment. 20 minutes of core work.

Friday: Got to the Whites in the afternoon. Lauren and I hiked to Arethusa falls and then across to Frankenstein Cliff and back to the car (4 miles total). To get some kind of running in I ran from the parking area back to the bed and breakfast we're staying at. 5 miles, 29:30. Felt good, assisted by gentle downhill grade.

Saturday: Ran 60 minutes with Tilton on an old railroad bed. It was cool to meet up with a fellow CMSer in a great area for running.

Sunday: Woke early and ran 75 minutes with Al and Kevin somewhere between Bartlett and Glen on trails in the Whites. Got back to the B&B just in time for Lauren to decide she wanted to tackle Mt. Washington. It was a long day overall but the views from Tuckerman's Ravine and Lion's Head made it all worth it. Great day. So tired on the drive home.

Total: 53 miles

Notes: This week's total miles is deceivingly low because of all the trail running. I'm happy with the effort on Wednesday and Sunday's adventure should hopefully add to my endurance. Ultimately this was a great week of training and I'm getting excited to run Stowe and Carver in the coming weeks.