Thursday, August 25, 2011

Week of August 22nd-28th

Monday: 7mi / 49min in Pisgah w/Griffin. I wasn't very sore today. My left shin is a bit sore, I need to watch it. Did 50 pull-ups

Tuesday: 10mi / 75min on Westmoreland Tracks w/Ferenc and the girls. I was feeling a little sore today. Legs fatigued and shin still sore. It was fun hearing about Josh's trip to the Netherlands. 125 push-ups

Wednesday: 10mi / 67min in Pisgah w/Griffin and (Jen). Good run. Saw M.C. and Jimmy out there. Absolutely beautiful weather. Sunny 70 degrees.
pm: 12mi* / 1:19 track workout -
3x400,2x800,mile,2x800 (74,76,74,2:29,2:29,4:56,2:29,2:20)w/half rest (400 after mile)
w/Pipp and Andy (Fyffe, Boj, James, Brad, Clint, and Angella also there)

This was a great workout. My shin has been bugging me so I didn't do the full workout, Andy and Pipp ended with 3x400. I felt smooth and relaxed the whole time. The perfect running weather helped. It seems like it was the first time all summer it wasn't hot at the track.
Did 200 crunches and lifted weights

Thursday: 8mi / 56min in Pisgah w/Griffin and Jimmy. Nice and easy still some soreness, not too bad.
pm: 8mi / 56min - Hinsdale Fun Run. Nice and easy. Paced Dan Fyffe to a 6:06 mile.

Friday: 13mi / 1:26 in Pisgah w/Fyffe and Griffin. Legs a little tired. Hot weather.

Saturday: 22mi* / 2:23 - Ran in Pisgah w/Tanner, Fyffe and Griffin then immediately drove to the Swanzey and ran Elijah's 1/2 course. Did a 2mile pick-up in 10:40 at 16-18miles. Tough run, it was hot out there!

Sunday: 0mi - Irene was here and I didn't want to run. We dodged a bullet here with not much wind or rain. 6miles west of us in Brattleboro, VT, they weren't as lucky.

Total: 90miles - Good week. My left shin has been sore. I need to pay attention to that. 2 races next week with KSC Alumni and Wapack.

Tuesday, August 23, 2011

Week of August 15th-21st

Monday: omi - lifted weights

Tuesday: 13mi / 1:22 in Pisgah w/Griffin in the rain. Feeling good.
pm: 6mi / 44min in Stoddard w/Jonny

Wednesday: 11mi* / 70min 3x 1mile + 800 + 400 (4:59.5:00.5:00,2:32, 68) w/Andy and Pipp. Was supposed to be 4x1mile but I was really starting to struggle on last mile so I broke it up a bit.

Thursday: 2.5mi / 18min around Swanzey Lake with Chariho kids at XC camp
pm: 7.5mi* / 52min w/10 x Golf Course Hill repeats (66 Avg first 7, 64, 60, 58)
Had fun running with the Chariho kids. Good to see Coach Hab and talk running.

Friday: 10mi / 67min in Pisgah w/Griffin. Legs a wee bit tired.

Saturday: 7mi / 52min in Pisgah w/Hinsdale XC kids. Good run. Had fun.

Sunday: 27mi* / 3:05 - Savoy Mtn 22miler - 2:57:55 - 1st. This was the first time I had done this 2 loop course. I did the old 20mile course in 2005. I went out running relaxed but fast for the first loop. On the big climb up Spruce Peak, I caught the two leaders of the 11 mile race. I passed one kid who looked like he was bonking. The leader pulled away on the long downhill. He was really hammering, but I needed to stay conservative. I hit the line in 1:24:40, refilled my hand held bottle with gatorade and headed out for loop number 2. The 2nd loop was even muddier, as everyone had really stirred it up. This was shin deep mud that really made your quads tired. I knew I was slowing down a bit, but I still felt pretty good. At 39min into the 2nd loop I had to walk up a big hill that I ran in the first loop - not a good sign. I started to get little tiny micro cramps in my quads at about 2:10 into the race. Yikes! That's early. The cramps never got severe and I pushed on. I reminded myself that everyone has bad patches in long races and I would just run the flats and downs as fast as possible. Finally, I got to the big hiking climb up Spruce Peak. I was really hurting, my legs were just pooped, but I pushed on to the summit knowing it was mostly downhill from there. I hit the top in 1:05 for that loop, I got there in 1:00 for the first loop and then descended on wobbly legs. I ran the final stages of the race rather uneventfully, but I was thinking that any second now, I would get passed. It didn't happen and I was very pleased to get the win. My splits were far from even in 1:24:40 and 1:33:15. I won a basket of blueberries for my effort. Yum.

Total: 84miles

Sunday, August 14, 2011

Week of August 8th-14th

Monday: 8mi / 53min in Pisgah w/Griffin. "Climbed" Pitcher Mtn in the pm and saw a bear while we were driving there. Nice views. lifted weights.

Tuesday: 13mi / 1:23 in Pisgah w/Ferenc, Fyffe, and the girls. Great run, my legs felt pretty good for an old guy. lifted weights.

Wednesday: 5mi / 33min on Saxton's River Rds. w/Ferenc and the girls. Body tired.
pm- 10mi* / 64min track workout: 6x400 w/200rest (72,70,69,68,68,67) + 6x200 w/200rest (32,34,32,32,32,32) w/Andy + 1mile (5:34) Lot's of people at the track today. I felt good. Here were the peeps: Fyffe, Ferenc, Boj, Miller, Pipp, James, Brad, Thomas, Ryan, Busby, Bryce, Jen, and Tat. Fun at Armadillos. We needed two tables, a kid's table and the adult's table.

Thursday: 8mi / 52min on Westmoreland Tracks w/Ferenc and the girls. Legs tired. Gorgeous weather.
pm- 7mi* / 46min at Hinsdale Fun Run. 1mi-5:40/2.3-13:44. Feeling good at night.

Friday: 8mi / 56min in Pisgah w/Glenn and the wolves. Nice and easy. Beautiful weather again. lifted weights.

Saturday: 11mi* / 70min - Yankee Candle 5K - 15:39 (5:03) 2nd. This was a good race. I showed up with fairly tired legs. Fyffe was flying (14:47) and I didn't have a watch on, so I wasn't sure if I was running like 16:20 because he was so far ahead. I figured he's in great shape and I felt pretty good so I was hoping for 15 mid. I hit the line 2 seconds off my p.r. of 15:37. I had a few weak moments out there that made the difference in not getting a new p.r. Oh well. A fun day with a lobster dinner after.

Sunday: 27mi* / 3:06 in Pisgah w/Fyffe. I ran with Fyffe for 19 miles and then sent him on a shorter version to get home. I debated going with him, but I was glad to go longer. I felt really strong out there today. That was fun. I still need to get some longer runs to be ready for the 50K in a few weeks.

Total: 97mi - Great week. I'm pleased with the race, workout, and long run. I'm planning on running Savoy 22miler next week. I'm gonna keep the mileage up too.

Tuesday, August 2, 2011

Week of August 1st-7th

Monday: 0mi - a day that will forever live in lethargy

Tuesday: 25mi* / 2:59 in Pisgah - solo. O.K. run. I set out to do 4hrs, but my legs were tired from running in dead shoes. I must have put 75o miles on these shoes. I have some coming in the mail that should be here tomorrow. It was nice meeting Jen and Griffin out on the trail with food and gatorade. Took a quick swim in Kilburn Pond. I had fun out there. I need to get some 4 hour runs to get ready for Pisgah in 6 weeks. Today was a start.

Wednesday: 5mi / 32min in Friedsam w/Griffin. Nice cool am run, no humidity.
pm- 13mi* / 1:25 - track workout - 3x2mile (11:37, 11:08, 11:27) w/400rest. w/Andy(Fyffe, Ferenc, Clint, Brad, Jen, and Angella also there) Good workout. Feel great.

Thursday: 8mi* / 51min - Hinsdale fun run. 1mi-4:47/2.3mi-15:15. Pushed the mile felt pretty good. That course is slow!!

Friday: 9mi / 63min in Pisgah w/Fyffe, Muddy, and the girls. Nice and easy. Had fun, good swim.
pm- 7mi / 47min in Brattleboro w/Fyffe. He did 6x200, I opted out. We warmed up with Bill Dixon.

Saturday: 0mi - Hiked Mt. Monadnock w/Jess, Jen, and Fyffe. Great hike. It was a lot of fun, loved the Dew Drop Trail. Total 3hrs.

Sunday: 20mi* / 2:21 in Pisgah w/George and Fyffe. Great run. My legs feel good. It was very humid out there. We saw quite a few groups of runners getting ready for the Pisgah race in a few weeks.

Total: 87mi - Not a bad week. I want to get back to Mt. Monadnock to do some running. I love that mountain! Need to lift more next week.