Monday, June 27, 2011
Monday: 0miTuesday: 11mi / 70min in Pisgah w/Griffin and (Jen 1mi). I was really stiff at the start of this run, but loosened up and ran pretty well. The weather was nice and cool. Lifted weights.Wednesday: 4mi / 28min in Pisgah w/Griffin. Had the sports awards could only get in a short one.Thursday: 13mi / 1:24 in Saxton's River w/Ferenc, Boj, Griffin, Lena, and Whistle. Nice run. I felt pretty good, the pace felt easy. It was hot out but there was plenty of water on the trails for the dogs. Ellie was off on her own adventure, she ran away and went roaming before I got there. Man, is it hilly out in Saxton's River! Friday: 0miSaturday: 13mi / 1:25 in Pisgah w/Ferenc, Fyffe, and the girls. Beautiful sunny day.Sunday: 19mi* / 2:04 - Mt. Greylock 13.5mi trail race- 1:42:12-1st. Good race. The weather was absolutely glorious. There was no humidity and temps around 70 degrees. I climbed pretty well with Rob Hult sticking closely to me. When we hit the summit, I took off on the technical descent and immediately put lot's of distance on him. I went unchallenged the rest of the way and was able to enjoy myself during the race. I certainly was not killing myself like in years past. I finished with a new p.r. for the course and realize I could have run the downhill much faster, but I did climb really well. Jen had a good race on the short course. It was a great day.Total: 60mi- O.k. week. I need to get my mileage up a bit, but happy with the race.
Friday, June 17, 2011
Week of June 13th-19th
Monday: 0mi
Tuesday: 11mi / 70min in Pisgah w/Griffin and (Jen 1mi). I was really stiff at the start of this run, but loosened up and ran pretty well. The weather was nice and cool. Lifted weights.
Wednesday: 4mi / 28min in Pisgah w/Griffin. Had the sports awards could only get in a short one.
Thursday: 13mi / 1:24 in Saxton's River w/Ferenc, Boj, Griffin, Lena, and Whistle. Nice run. I felt pretty good, the pace felt easy. It was hot out but there was plenty of water on the trails for the dogs. Ellie was off on her own adventure, she ran away and went roaming before I got there. Man, is it hilly out in Saxton's River!
Friday:
Saturday:
Sunday:
Total: 28mi
Tuesday: 11mi / 70min in Pisgah w/Griffin and (Jen 1mi). I was really stiff at the start of this run, but loosened up and ran pretty well. The weather was nice and cool. Lifted weights.
Wednesday: 4mi / 28min in Pisgah w/Griffin. Had the sports awards could only get in a short one.
Thursday: 13mi / 1:24 in Saxton's River w/Ferenc, Boj, Griffin, Lena, and Whistle. Nice run. I felt pretty good, the pace felt easy. It was hot out but there was plenty of water on the trails for the dogs. Ellie was off on her own adventure, she ran away and went roaming before I got there. Man, is it hilly out in Saxton's River!
Friday:
Saturday:
Sunday:
Total: 28mi
Wednesday, June 8, 2011
Week of June 6th-12th
Monday: 10mi / 69min in Pisgah w/Griffin. It was pretty hot out so I stopped a few times to let Griffin swim. I saw an eastern painted turtle laying eggs and Griffin flushed a ruffed grouse. Lower back a little stiff and tight.
Tuesday: 10mi / 70min in Pisgah w/Griffin and (Jen for 2mi) Ran at night to beat the heat. Body has been stiff and tight, I need to be better about stretching. Went for a swim in Kilburn Pond after the run. lifted weights.
Wednesday: 11mi* / 74min - track workout: 3x2000m w/800rest (6:31, 6:27, 6:10) w/Ferenc (James and Boj there also jumping in 400's w/us) This was a really good workout despite the heat and high humidity. We kept it pretty smooth and conservative the first two and really cranked the last 400 of the final 2000m, we hit 69 seconds. I need to do more of these longer intervals to work on my weakness but I should probably end with some crisp 200's to keep the snap in my legs.
Thursday: 0mi
Friday: 10mi* / 70min in Friedsam Forest w/Griffin and (Jen 5mi). I ran the first loop with Jen in 40:30 and the 2nd loop in 29:30. Feel really good.
Saturday: am: 8mi / 66min in Mdme. Sherrie Forest w/Josh D. Great run in the rain.
pm: 8mi / 59min in Pisgah w/M.C., Jen, and the wolves. Jen put in a strong effort and Glenn pulled off an impressive double, so did I!
Sunday: 20mi / 2:07 in Gilsum Woods w/George, Fyffe, Pipp, and McKnight. This was a fun run where we kept an honest pace the whole way. We raced the last half mile with Fyffe and McKnight getting a tie for the "W".
Total: 77mi - Good week. I'm pleased with my mileage, workout, and long run.
Tuesday: 10mi / 70min in Pisgah w/Griffin and (Jen for 2mi) Ran at night to beat the heat. Body has been stiff and tight, I need to be better about stretching. Went for a swim in Kilburn Pond after the run. lifted weights.
Wednesday: 11mi* / 74min - track workout: 3x2000m w/800rest (6:31, 6:27, 6:10) w/Ferenc (James and Boj there also jumping in 400's w/us) This was a really good workout despite the heat and high humidity. We kept it pretty smooth and conservative the first two and really cranked the last 400 of the final 2000m, we hit 69 seconds. I need to do more of these longer intervals to work on my weakness but I should probably end with some crisp 200's to keep the snap in my legs.
Thursday: 0mi
Friday: 10mi* / 70min in Friedsam Forest w/Griffin and (Jen 5mi). I ran the first loop with Jen in 40:30 and the 2nd loop in 29:30. Feel really good.
Saturday: am: 8mi / 66min in Mdme. Sherrie Forest w/Josh D. Great run in the rain.
pm: 8mi / 59min in Pisgah w/M.C., Jen, and the wolves. Jen put in a strong effort and Glenn pulled off an impressive double, so did I!
Sunday: 20mi / 2:07 in Gilsum Woods w/George, Fyffe, Pipp, and McKnight. This was a fun run where we kept an honest pace the whole way. We raced the last half mile with Fyffe and McKnight getting a tie for the "W".
Total: 77mi - Good week. I'm pleased with my mileage, workout, and long run.
Monday, June 6, 2011
Week of May 30th - June 5th
Monday: 21mi / 2:50 Ferenc to Fyffe's Epic Ridge Run. w/ Ferenc, Fyffe, Pipp, Goupil, George, Boj, and James. Hot weather fun run. Great swim after in the magical healing waters of Putney, VT.
Tuesday: 0mi. Mowed the lawn and was lazy
Wednesday: 0mi. lifted weights. We had some crazy weather. Hail and funnel clouds, yikes.
Thursday: 14mi* / 1:29 in Pisgah w/Griffin. Great run. This was an m.p. run. Doesn't look that fast but it's my fastest time on that loop. Piriformis pretty sore.
Friday: 10mi / 67min in Pisgah w/Griffin. Nice and easy. Beautiful sunny day with no humidity. I love this weather.
Saturday: 0mi - had a track meet all day. Kids had some good performances. I got fried to a crisp, nice farmer's tan. Didn't feel like running, just wiped out. Should have run early.
Sunday: 10mi* / 62min. Rhody 5K - 15:45(5:05) 24th place. (4:58,5:03,5:12,31) Beautiful weather. 75 degrees with no humidity. I felt pretty good most of the way but the last half mile I really started to struggle. Andy passed me with about 400 to go and I tried to hang on to him. I'm pleased with my effort. I'm happy that we won the team title. CMS is on a roll! After the race, I drove back with George and Goupil and we ran 10 more miles in Keene to make it a solid 20mile day. We iced our legs in the happy river after. Ahhh that's cold!
pm: 10mi / 70min - nice and easy on the Keene Rail Trail w/George and Goup.
Total: 65mi - I really wish I didn't take 3 days off. This could have easily been an 85 mile week. I need to make sure I lift and run 80 miles next week. Time to get serious. Track coaching is done. Do at least 2 doubles.
Tuesday: 0mi. Mowed the lawn and was lazy
Wednesday: 0mi. lifted weights. We had some crazy weather. Hail and funnel clouds, yikes.
Thursday: 14mi* / 1:29 in Pisgah w/Griffin. Great run. This was an m.p. run. Doesn't look that fast but it's my fastest time on that loop. Piriformis pretty sore.
Friday: 10mi / 67min in Pisgah w/Griffin. Nice and easy. Beautiful sunny day with no humidity. I love this weather.
Saturday: 0mi - had a track meet all day. Kids had some good performances. I got fried to a crisp, nice farmer's tan. Didn't feel like running, just wiped out. Should have run early.
Sunday: 10mi* / 62min. Rhody 5K - 15:45(5:05) 24th place. (4:58,5:03,5:12,31) Beautiful weather. 75 degrees with no humidity. I felt pretty good most of the way but the last half mile I really started to struggle. Andy passed me with about 400 to go and I tried to hang on to him. I'm pleased with my effort. I'm happy that we won the team title. CMS is on a roll! After the race, I drove back with George and Goupil and we ran 10 more miles in Keene to make it a solid 20mile day. We iced our legs in the happy river after. Ahhh that's cold!
pm: 10mi / 70min - nice and easy on the Keene Rail Trail w/George and Goup.
Total: 65mi - I really wish I didn't take 3 days off. This could have easily been an 85 mile week. I need to make sure I lift and run 80 miles next week. Time to get serious. Track coaching is done. Do at least 2 doubles.
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