Wednesday, February 23, 2011

Week of February 21st-27th

Monday: 10mi / 72min on Keene Rail Trail w/George, Fyffe, Miller, Ferenc, and the girls. Nice and easy run. Lifted weights.

Tuesday: 3mi / 25min in Burlingame w/Griffin. Crappy run. The trail was all frozen footprints which made for slow and obnoxious footing. At least in New Hampshire we have snow mobiles and snowshoes to make for smooth trails on the snow.

Wednesday: 11mi* / 72min. Track workout. 3x 1mile w/800rest. (4:54,4:58,4:55) Boj and I drove to the Westerly High track which had no snow on it. He ran the first and last 400 of the miles with me. This was a very Ho-Hum workout. I thought I would be able to run faster, it was windy, but mostly I just felt a little flat. Oh well, it was nice to be on a track again. Saw a black vulture flying around Westerly.

Thursday: 9mi / 71min. Rome Pt. w/Jonny and Griffin. Fun run. Jonny gave me the tour of one his favorite running spots in RI. It was cool running to the Jamestown Bridge.

Friday: 10mi s.s. / 70min in Pisgah w/George, Ferenc, and the girls. It was snowing pretty hard, with 6 fresh inches on trails.

Saturday: 10mi / 68min on Putney Rds. w/Fyffe and Ferenc. Feeling decent, ready to race tomorrow.

Sunday: 17mi* / 1:45. DH Jones 10mi - 55:29(5:33) 4th. I was pleased with this race considering the very tough snowy and slippery conditions. I tried to hang w/Andy but he was too strong, he pulled away at 3miles and I watched him put 3 or 4 seconds per mile on me after that.

Total: 70mi - Good weekly total. I want to get some more lifting in next week and possible race a 25k on the roads down on Long Island.

Saturday, February 19, 2011

Week of February14th-20th

Monday: 9mi / 63min in Pisgah w/Ferenc and the girls at night. Beautiful night, warm and we didn't need headlamps because the moon was so bright. Had to ref two games.

Tuesday: 0mi - Had to ref two games.

Wednesday: 12mi* / 1:14. Baker St. workout. 2mile - (9:50). 800 rest. 4x4oo w/full rest (70,69,67,61). Awesome workout. w/Fyffe, Mark, Goupil, and Andy(he did 2x2mile)(Brad, Jim Kyle, and James there also.) Mark and I pushed each other on the 2mile and the 400's were great. We let it fly on the last one and Mark, Fyffe, and I all finished together. It was really fun. Good times at Armadillos as always.

Thursday: 9mi / 63min in Saxton's River w/Ferenc and the girls. Ran at night. Had to use headlamps this time as the full moon was behind the clouds until the last 10 minutes of our run. Legs a little sore today. Lifted weights.

Friday: 4mi / 32min in Pisgah w/M.C. and the wolves. Nice and easy. Warm weather. Wore shorts and no winter hat. It got up to 62 F today. 50 degrees when we ran.

Saturday: 7mi / 47min in Pisgah w/Ferenc and the girls. Good run. Gorgeous sunny day.

Sunday: 18mi* / 1:50 on Gilsum Rds. w/George. We put a nice effort into this one. It was good to run on dry roads for a change with no ice. Started out cold from the wind, but the wind died and it was warm and sunny.

Total: 59mi - Good week. Looking forward to Feb. vacation next week. I'm going down to Rhody for a few days. I'm hoping to get a track workout in on a snowfree track and run some clear trails. We'll see if they get snow on Monday like we're supposed to. I'm excited to race at DH Jones next Sunday too.

Tuesday, February 8, 2011

Week of February 7th-13th

Monday: 0mi - pretty tired needed a rest.

Tuesday: 10mi s.s. / 73min in Pisgah w/Griffin. Good run. Broke trail for a mile, which was tough. Very windy and cold. lifted weights.

Wednesday: 11mi* / 72min. Baker St. workout: 2,2,4,4,4,8,4,4,4,2,2 -(34,33,70,70,70,2:20,69,69,66,32,30) 1/2 rest except after 200's(full). w/Andy and Goupil (Brad, James, and Mark also there) Great workout. I needed that. I was lacking in confidence lately from getting sick and racing poorly. It was good to get back on the horse and crank a good one.

Thursday: 8mi / 56min in Pisgah w/Griffin. Got in a good run just before dark.

Friday: 0mi - Had to ref 3 games.

Saturday: 11mi* / 65min. Bradford Valentine's 5mi - 26:28(5:18)2nd. Decent race. Some good hills and ice on the roads. Jen ran the 6K and we came in 5th as a couple's team.

Sunday: 18mi* / 2:04 on Putney Rds. w/Fyffe, Boj, Andy, and Ferenc. Nice run. Legs a little sore from yesterday. It was as beautiful crisp day.

Total: 58mi - Good week. I want to get my mileage up a little bit next week.

Wednesday, February 2, 2011

Week of January 31st-February 6th

Monday: 0mi - Sick day. Recovering from yesterday, had a fever, aches, and chills. A little better today.

Tuesday: 3mi s.s. / 20min on Jen's track w/Griffin. Feeling much better. We're getting blasted with a snow storm. We could see 2 ft. of snow by Thursday morning.

Wednesday: 8mi s.s. / 59min on Jen's track w/Griffin. It was snowing very hard. Made for slow, tough going. For fun I took my laps:
1. 3:06-laps 1-5 clockwise
2. 3:07
3. 3:05
4. 3:06
5. 3:06
6. 3:02-laps 6-10 counter clockwise
7. 2:59
8. 3:06
9. 2:56
10. 2:53
11. 2:54-laps 11-15 clockwise
12. 2:55
13. 2:52
14. 2:53
15. 3:20 (adjusted snowshoe straps)
16. 2:55-laps 16-20 counter clockwise
17. 2:51
18. 2:46
19. 2:45
20. 2:26 - 59:10

I also lifted upper body. Feeling good.

Thursday: 0mi - Had to ref and shovel a lot of snow. M.C. helped out.

Friday: 5mi s.s. / 36min in Pisgah w/Griffin. Beautiful day. Hamstrings sore from shoveling, traps too.

Saturday: 10mi s.s.* / 62min. Northfield Mtn. Snowshoe Race - 43:46 - 2nd place. Fun race. One of the toughest courses I've ever run. Lot's of deep snow, climbing, and single-track. I didn't climb very well, TiVo pulled away. I thought I'd be able to catch him on the descent, but it was not enough fast groomed stuff, plus he was moving downhill very fast. I brough Josh for his first taste of snowshoe racing. This was not the best course to bring a beginner but he had fun and looked pretty tired by the end.

Sunday: 22mi* / 2:27 on Saxton's River rds. w/Ferenc and Fyffe. Good run. My legs were a bit tired from the race. Warm weather: 35 degrees F.

Total: 48mi - ok week. Need more miles and a workout next week. Really pleased with the long run and the snowshoe race was a blast.

Tuesday, February 1, 2011

January is over, bring on February.

January totals: 242 miles = 54.7 mpw avg.

I ran 3 races. 2 were terrible, 1 was decent. The Millenium Mile was a bust because of over excitement and poor race tactics (I went out too fast). The Terrier mile was crappy because I just had an off day. I got a fever on Sunday, I was probably getting sick on Sat. I'm sure that had some effect. The 800m at GBTC Invite was pretty good. My legs felt great, I ran even splits, and I destroyed my heat. I would have liked to have run faster, but it was the first 800 of the season. I got in some great track workouts but I focused on short and fast stuff at R pace. I need some tempo runs and I pace, longer workouts. I got plenty of long runs.

I'm looking forward to February. The days get longer and the sun feels stronger. I need to focus on lifting 3 times a week, getting in tempo runs and longer intervals. I'm going to run a couple snowshoe races. Why fight it? The winter is giving us one of the best snowshoe seasons ever, I should be out there racing. I would like my mileage to be around 55-65 mpw.