Monday: 8mi* / 48min in Pisgah w/Griffin. M.P. run*. I felt great out there. I was slowed a bit by the flooded trail and raging streams. It was dark and drizzly. Saw a racoon.
Tuesday: 3mi / 19min in Pisgah w/Griffin. 1" of snow on trails makes everything pretty.
Wednesday: 8mi* / 52min Baker Street workout - 3 x 2-2-4 w/full rest (32,31,66,30,30,64,29,27,62) Great workout! Felt pretty smooth. Fun running fast again.
Thursday: 0 mi - Christmas party. Ho Ho Ho
Friday: 10mi / 68min Putney Rds. w/Fyffe. Legs feel like crap. I guess that workout was a wee too fast on Wednesday. Saw a barred owl.
Saturday: 11mi* / 73min B.U. Mini Meet - mile - 4:20 -4th. I went into this with sore legs from Wednesday's z-line destroying workout. I miss timed my warm-up and kept having to run more to stay warm. I ended up with about a 4.5 mile warm-up. I saw I was in heat one with some pretty big guns seeded at 4:13. Crap. I was seeded with a 4:30. At least the pressure to win the heat was off, now I just had to run smart. I stood on the starting line thinking I might run 4:35. The gun went off and I felt o.k. I hit the 800m and heard 2:12,2:13. I thought,"well if I don't fade too badly I can run 4:28". I didn't fade. I picked it up and moved through the field. I hit the bell lap and dug down. I hit the line and looked left and was shocked to see 4:20.
I'm pumped! I didn't think I would run that fast for my first mile of the indoor season. The funny thing is, last January I had a goal of running 4:20 for the 2010 indoor season. I didn't do it but I was still happy with my 4:23. Well, it's still 2010, goal reached! It was awesome seeing so many CMS teammates at the meet. The Keenyans all ran great. Haley ran two p.r.'s, Fyffe ran a fast 3000m and finished with a blazing kick, and Goupil ran the smartest races I've ever seen him run. He negative splitted in both races and moved up through the field. I predict good things to come for the rest of indoors for our training group.
Update: I just looked at the results and I got screwed!! They switched my name with the 5th place guy. I know for a fact I was 4th and I was very close to running 4:19. There were 3 guys way ahead of me. I ran 4:20.07 according to the results for Ben O. There was no way in hell that I was 5th or that I ran 4:21.xx!! I'm kind of pissed. Oh well, I know what I ran.
Sunday: 18mi / 1:59 in Putney w/Fyffe, Ferenc, Wilson, and George. Nice run, feeling good.
Total: 58mi -I'm very happy with this week. I got 4 quality runs with a tempo run, workout, race, and long run. I'm racing the 3k and 800m next week at B.U.
Sunday, December 19, 2010
Sunday, December 12, 2010
Week of December 6th-12th
Monday: 7mi / 47min in Pisgah w/Jimmy and Griffin. Nice cold winter day.
Tuesday: 10mi / 66min in Pisgah w/Fyffe, Ferenc, and the Girls. Great run. It's always fun running with the guys and hanging out after. Life is good.
Wednesday: 9mi* / 60mi - Track Workout - 2-2-8-8-4-4-4-4 -w/half rest. Result:(34, 33, 2:18, 2:16, 68, 67, 66, 67) This was a great workout for me and a big confidence booster. Last week I didn't feel warmed up enough for my workout and suffered in the mile. This week I did the 200's first and then hit the 800's. I was originally planning for 2:22-2:24.for the 8's. I was surprised to see how easy and relaxed I felt. It was fun having everyone doing the same workout for once, that rarely happens. Feeling great!
Thursday: 3mi / 19min on roads at night w/Griffin
Friday: 8mi / 58min in Pisgah w/Fyffe, Ferenc, Boj, and the Girls
Saturday: 10mi* / 66min URI Alumni Track Meet 3ooom -8:56 1st. 1500m -4:19 5th. Good race in the 3k. I've never run a 3k before, so it's a p.r. I took the lead after the mile. They weren't yelling out splits and I wasn't wearing a watch, so I was clueless to how fast I was running. One URI kid went with me(Mike). He surged hard w/300m to go. He got a gap of about 3 seconds. I thought that was it. At the bell lap I ran hard and caught him on the final turn and put 3 seconds on him for the win. It felt great to win my first race in Mackal Field House. I only had about 25 minutes to get ready for the 1500 and my legs were cooked. Time to switch into workout mode. This was gonna hurt. I had no fight at all and let the top 3 guys go at the gun.(They were fresh) The winner ran 4:05. I was not thrilled but not upset with my 4:19. It was a fun meet, but it was a little disappointing that I was the only alumnus running from my college years. After the meet, Jen and I went and watched her niece perform in a play. It was a great day.
3000m laps/splits
1. 34.15
2. 35.31/1:09.46
3. 36.53/1:45.99
4. 36.64/2:22.63
5. 36.85/2:59.48-1000m
6. 37.24/3:36.72
7. 37.11/4:13.83
8. 36.88/4:50.71-1600m
9. 36.14/5:26.85
10. 35.51/6:02.36-2000m
11. 35.11/6:38.05
12. 36.12/7:14.36
13. 36.85/7:51.21
14. 34.69/8:25.90
15. 29.90/8:55.80-3000m-nice kick!
Sunday: 8mi / Untimed - Ran in Pisgah w/Jen, Griffin, and Jimmy. Wet rainy day, trail and dirt roads were pretty icy in spots. Legs a little tired.
Total: 55mi - Good week. Nice workout and race. I needed a long run and to lift. Next week I'm gonna lift, race at BU (probably the mile and 800), and do a long run.
Tuesday: 10mi / 66min in Pisgah w/Fyffe, Ferenc, and the Girls. Great run. It's always fun running with the guys and hanging out after. Life is good.
Wednesday: 9mi* / 60mi - Track Workout - 2-2-8-8-4-4-4-4 -w/half rest. Result:(34, 33, 2:18, 2:16, 68, 67, 66, 67) This was a great workout for me and a big confidence booster. Last week I didn't feel warmed up enough for my workout and suffered in the mile. This week I did the 200's first and then hit the 800's. I was originally planning for 2:22-2:24.for the 8's. I was surprised to see how easy and relaxed I felt. It was fun having everyone doing the same workout for once, that rarely happens. Feeling great!
Thursday: 3mi / 19min on roads at night w/Griffin
Friday: 8mi / 58min in Pisgah w/Fyffe, Ferenc, Boj, and the Girls
Saturday: 10mi* / 66min URI Alumni Track Meet 3ooom -8:56 1st. 1500m -4:19 5th. Good race in the 3k. I've never run a 3k before, so it's a p.r. I took the lead after the mile. They weren't yelling out splits and I wasn't wearing a watch, so I was clueless to how fast I was running. One URI kid went with me(Mike). He surged hard w/300m to go. He got a gap of about 3 seconds. I thought that was it. At the bell lap I ran hard and caught him on the final turn and put 3 seconds on him for the win. It felt great to win my first race in Mackal Field House. I only had about 25 minutes to get ready for the 1500 and my legs were cooked. Time to switch into workout mode. This was gonna hurt. I had no fight at all and let the top 3 guys go at the gun.(They were fresh) The winner ran 4:05. I was not thrilled but not upset with my 4:19. It was a fun meet, but it was a little disappointing that I was the only alumnus running from my college years. After the meet, Jen and I went and watched her niece perform in a play. It was a great day.
3000m laps/splits
1. 34.15
2. 35.31/1:09.46
3. 36.53/1:45.99
4. 36.64/2:22.63
5. 36.85/2:59.48-1000m
6. 37.24/3:36.72
7. 37.11/4:13.83
8. 36.88/4:50.71-1600m
9. 36.14/5:26.85
10. 35.51/6:02.36-2000m
11. 35.11/6:38.05
12. 36.12/7:14.36
13. 36.85/7:51.21
14. 34.69/8:25.90
15. 29.90/8:55.80-3000m-nice kick!
Sunday: 8mi / Untimed - Ran in Pisgah w/Jen, Griffin, and Jimmy. Wet rainy day, trail and dirt roads were pretty icy in spots. Legs a little tired.
Total: 55mi - Good week. Nice workout and race. I needed a long run and to lift. Next week I'm gonna lift, race at BU (probably the mile and 800), and do a long run.
Saturday, December 4, 2010
November 29th-December 5th
Monday: 0mi - had a dentist appointment. No cavities, no fitness gained.
Tuesday: 10mi / 66min in Pisgah w/Ferenc and the Girls. Nice run. Feeling good.
Wednesday: 9mi* / 58min Track Workout - (1mile-4:49, 4x400m-70,70,69,64) w/ half rest. This was a decent workout. It was very windy and raining. I struggled a bit with the mile, but I felt great during the 400's. I think I need to make sure I do more strides before starting the workout.
Thursday: 0mi - Meeting at work. Got home just in time to see Wilson and Ferenc finishing their run in the dark with the dogs. Griffin got 17miles today. Maybe she can race for me! I did do a light lifting routine and I ran 4 hill strides with Wilson, Ferenc, and the Girls.
Friday: 10mi / 65min in Pisgah. Nice run.
Saturday: 11mi*/ 67min Jingle Bell 5K - 15:44(5:04) 1st. I was hoping to run a p.r. I had raced here twice and I knew this was a flat, fast course. Well, they changed the course. There now is a good-sized hill in the 2nd mile. It was also pretty freakin' windy today. I figured I was looking at a 16 flat. I was really happy with my race. I put in a solid effort and had a strong kick. No one challenged me and I lead from wire-to-wire. My laps were: 4:58, 5:13, 5:04, 26. Jen ran a 6 second p.r.
Sunday: 14mi* / 1:33 in Pisgah w/Ferenc, Fyffe, Boj, George, Goupil, Wilson, McKnight, and the Girls. It was a lot of fun getting out and running with such a big group. Things got a little serious when a few of us decided to hammer up to the ridge. I felt really good. We kept it nice and easy for the last half an hour. We stopped a couple times to enjoy the views. We had some good grub and beverages waiting for us at my house thanks to Jen. It was a fun day.
Total: 54mi - Decent week. Happy with my race and the long run was great. I'm really looking forward to going down to Rhody next week and racing the Blue/White Meet at URI.
Tuesday: 10mi / 66min in Pisgah w/Ferenc and the Girls. Nice run. Feeling good.
Wednesday: 9mi* / 58min Track Workout - (1mile-4:49, 4x400m-70,70,69,64) w/ half rest. This was a decent workout. It was very windy and raining. I struggled a bit with the mile, but I felt great during the 400's. I think I need to make sure I do more strides before starting the workout.
Thursday: 0mi - Meeting at work. Got home just in time to see Wilson and Ferenc finishing their run in the dark with the dogs. Griffin got 17miles today. Maybe she can race for me! I did do a light lifting routine and I ran 4 hill strides with Wilson, Ferenc, and the Girls.
Friday: 10mi / 65min in Pisgah. Nice run.
Saturday: 11mi*/ 67min Jingle Bell 5K - 15:44(5:04) 1st. I was hoping to run a p.r. I had raced here twice and I knew this was a flat, fast course. Well, they changed the course. There now is a good-sized hill in the 2nd mile. It was also pretty freakin' windy today. I figured I was looking at a 16 flat. I was really happy with my race. I put in a solid effort and had a strong kick. No one challenged me and I lead from wire-to-wire. My laps were: 4:58, 5:13, 5:04, 26. Jen ran a 6 second p.r.
Sunday: 14mi* / 1:33 in Pisgah w/Ferenc, Fyffe, Boj, George, Goupil, Wilson, McKnight, and the Girls. It was a lot of fun getting out and running with such a big group. Things got a little serious when a few of us decided to hammer up to the ridge. I felt really good. We kept it nice and easy for the last half an hour. We stopped a couple times to enjoy the views. We had some good grub and beverages waiting for us at my house thanks to Jen. It was a fun day.
Total: 54mi - Decent week. Happy with my race and the long run was great. I'm really looking forward to going down to Rhody next week and racing the Blue/White Meet at URI.
Sunday, November 28, 2010
Week of November 22nd-28th
Monday: 8mi / 1:01 in Saxton's River w/Boj, Ferenc, and the Girls. Very slow going due to my sore legs and dark conditions. Finished with our headlamps on.
Tuesday: 10mi / 64min in Pisgah w/Griffin. Good run. Saw a deer and a hunter, luckily for the deer they were miles apart.
Wednesday: 5mi / 40min on Ashuelot Rail Trail w/Jen and Griffin.
Thursday: 10mi* / 62min Pie and Glove 5K - 15:37(5:02) 2nd. Good race. New P.R.! I went back and forth with a kid that runs for Dartmouth. I got 2 seconds on him at 2miles, but he caught back up and made a really strong move at 4k. That was it. I couldn't match it. He won in 15:31. It was really windy and snowing. This was a flat course with lots of twisty turns. Jen and Katie ran well. Had a nice meal at Jen's parents house in Horseheads, NY.
Friday: 0mi - Long drive home. Body stiff.
Saturday: 7mi / 46min on Ashuelot Rail Trail w/Griffin. Nice run.
Sunday: 24mi / 3:20. Arcadia Run w/Bentley, Jonny, and Boj. Great run. This idea was all Jonny's. He got the maps and figured out a cool route. I have to admit, after driving back from NY on Friday night, I really didn't want to drive 3hrs to Rhody. I'm glad I did. It was a lot of fun. Jonny and I hit Dunkin at 6am, and headed to the trail head. We met Bentley and Boj who were also sipping DD coffee. At 645 we were off. The weather was cold 25 degrees, but sunny with no wind. We saw a few hunters that no doubt were pissed at us for scaring all the deer. We climbed some snow capped peaks in the clouds at 400ft above sea level. O.K. there was no snow or clouds. We hit a lot of great single track and ran over some pretty technical stuff. Mt. Tom was pretty sweet. After 3 hrs, I was tired and ready to be done. At 320, we were back in the parking lot, tired but happy. The company was good and we laughed a lot on this run.
Total: 64mi - Good week. I'm happy to get a new 5K p.r. Now, I just need to avg sub 5min per mile. I'd like to lift some next week and possibly race another 5K.
Tuesday: 10mi / 64min in Pisgah w/Griffin. Good run. Saw a deer and a hunter, luckily for the deer they were miles apart.
Wednesday: 5mi / 40min on Ashuelot Rail Trail w/Jen and Griffin.
Thursday: 10mi* / 62min Pie and Glove 5K - 15:37(5:02) 2nd. Good race. New P.R.! I went back and forth with a kid that runs for Dartmouth. I got 2 seconds on him at 2miles, but he caught back up and made a really strong move at 4k. That was it. I couldn't match it. He won in 15:31. It was really windy and snowing. This was a flat course with lots of twisty turns. Jen and Katie ran well. Had a nice meal at Jen's parents house in Horseheads, NY.
Friday: 0mi - Long drive home. Body stiff.
Saturday: 7mi / 46min on Ashuelot Rail Trail w/Griffin. Nice run.
Sunday: 24mi / 3:20. Arcadia Run w/Bentley, Jonny, and Boj. Great run. This idea was all Jonny's. He got the maps and figured out a cool route. I have to admit, after driving back from NY on Friday night, I really didn't want to drive 3hrs to Rhody. I'm glad I did. It was a lot of fun. Jonny and I hit Dunkin at 6am, and headed to the trail head. We met Bentley and Boj who were also sipping DD coffee. At 645 we were off. The weather was cold 25 degrees, but sunny with no wind. We saw a few hunters that no doubt were pissed at us for scaring all the deer. We climbed some snow capped peaks in the clouds at 400ft above sea level. O.K. there was no snow or clouds. We hit a lot of great single track and ran over some pretty technical stuff. Mt. Tom was pretty sweet. After 3 hrs, I was tired and ready to be done. At 320, we were back in the parking lot, tired but happy. The company was good and we laughed a lot on this run.
Total: 64mi - Good week. I'm happy to get a new 5K p.r. Now, I just need to avg sub 5min per mile. I'd like to lift some next week and possibly race another 5K.
Sunday, November 21, 2010
Week of November 15th-21st
Monday: 10mi /68min on Keene Rail Trail w/George and Griffin. Nice and easy. Ran into Boj. He was doing a tempo run. Drizzly and dark. lifted upper body
Tuesday: 0mi -had C.P.R. training for 4 hours after school. leg routine, no weight
Wednesday: am -3mi /22min w/Griffin in the rain
pm- 11mi* / 67min Track workout @ I pace -1200-800-400-1200-800-400-1200 w/ half rest. (3:52, 2:35, 76, 3:47, 2:26, 75, 3:48) Not a great workout. It was very windy at the track and my body was tight and stiff. Just one of those weird days where everyone was in some sort of funk. Had a blast at Armadillos. Too funny!
Thursday: 13mi* / 1:18:47 in Pisgah w/Griffin. M.P.* run. Felt really good. I set my new record to the ridge (48:45). Kind of shut it down after the ridge. Talked with a hiker at the top that had 2 dogs. He was a cool older guy. There was an awesome moon right over Mt. Monadnock. What a beautiful day and a fantastic run.
Friday: 8mi / 56min in Pisgah w/Fyffe, Ferenc, and the Girls. Nice easy run. Legs fatigued.
Saturday: 5mi / 36min on Ashuelot Rail Trail w/Griffin and Jen. Beautiful, chilly morning run. I haven't run with Jen in a while. It was fun. I'm getting excited for Lil Rhody tomorrow. I really want to break 45 minutes. My right piriformis is pretty sore right now. I'm used to that, I'll be fine!
Sunday: 14mi* / 1:26 - Lil Rhody Runaround 8mile trail race - 45:03(5:38) 1st. My right piriformis was miserably sore before the start of this race. After a good warm-up with Ben Nephew and Boj, I was feeling a little bit looser. I didn't want to complain after seeing how bad Glenn's back was, and he was still racing. The race went well. I took off at the gun and that was pretty much it. It was a solo time trial against the clock. Ben was coming off a 50miler and I figured his leg speed would be a little compromised. I felt great and knew I was running my best Lil Rhody ever. The only problem was the slippery leaves. It seems like in years past, the oaks were still hanging onto their leaves making the course faster. Not this year. Not a leaf on any tree, just on the ground causing me to slip on every uphill and turn. I got to the final road section and really hammered, running this last section the strongest I've ever run it. I felt like I was running a low 44 but figured I was slower because of the leaves. I wasn't wearing a watch and when I came into the finish I saw the clock at 45:00. I was a little discouraged to see that, but oh well, I ran fast and won for the 4th time. My official time was 45:03, which is a p.r. for me. I cheered for all my friends and family running the race. It was great to see Bentley and Jonny run big p.r.'s, Jen run a good first Rhody, Pard win his age group, Big Dave finish strong, and M.C. battle through the pain to finish for the first time in many years. I cooled down with Boj and started bonking due to the late start and early breakfast. Luckily, I had an awesome Thanksgiving meal waiting for me at my parent's house. It was great spending time with family and friends and I'm thankful for my health and the health of everyone around me. Winning is fun, but I'm happy to just be out there running in the woods with like minded people.
Total: 64mi
Tuesday: 0mi -had C.P.R. training for 4 hours after school. leg routine, no weight
Wednesday: am -3mi /22min w/Griffin in the rain
pm- 11mi* / 67min Track workout @ I pace -1200-800-400-1200-800-400-1200 w/ half rest. (3:52, 2:35, 76, 3:47, 2:26, 75, 3:48) Not a great workout. It was very windy at the track and my body was tight and stiff. Just one of those weird days where everyone was in some sort of funk. Had a blast at Armadillos. Too funny!
Thursday: 13mi* / 1:18:47 in Pisgah w/Griffin. M.P.* run. Felt really good. I set my new record to the ridge (48:45). Kind of shut it down after the ridge. Talked with a hiker at the top that had 2 dogs. He was a cool older guy. There was an awesome moon right over Mt. Monadnock. What a beautiful day and a fantastic run.
Friday: 8mi / 56min in Pisgah w/Fyffe, Ferenc, and the Girls. Nice easy run. Legs fatigued.
Saturday: 5mi / 36min on Ashuelot Rail Trail w/Griffin and Jen. Beautiful, chilly morning run. I haven't run with Jen in a while. It was fun. I'm getting excited for Lil Rhody tomorrow. I really want to break 45 minutes. My right piriformis is pretty sore right now. I'm used to that, I'll be fine!
Sunday: 14mi* / 1:26 - Lil Rhody Runaround 8mile trail race - 45:03(5:38) 1st. My right piriformis was miserably sore before the start of this race. After a good warm-up with Ben Nephew and Boj, I was feeling a little bit looser. I didn't want to complain after seeing how bad Glenn's back was, and he was still racing. The race went well. I took off at the gun and that was pretty much it. It was a solo time trial against the clock. Ben was coming off a 50miler and I figured his leg speed would be a little compromised. I felt great and knew I was running my best Lil Rhody ever. The only problem was the slippery leaves. It seems like in years past, the oaks were still hanging onto their leaves making the course faster. Not this year. Not a leaf on any tree, just on the ground causing me to slip on every uphill and turn. I got to the final road section and really hammered, running this last section the strongest I've ever run it. I felt like I was running a low 44 but figured I was slower because of the leaves. I wasn't wearing a watch and when I came into the finish I saw the clock at 45:00. I was a little discouraged to see that, but oh well, I ran fast and won for the 4th time. My official time was 45:03, which is a p.r. for me. I cheered for all my friends and family running the race. It was great to see Bentley and Jonny run big p.r.'s, Jen run a good first Rhody, Pard win his age group, Big Dave finish strong, and M.C. battle through the pain to finish for the first time in many years. I cooled down with Boj and started bonking due to the late start and early breakfast. Luckily, I had an awesome Thanksgiving meal waiting for me at my parent's house. It was great spending time with family and friends and I'm thankful for my health and the health of everyone around me. Winning is fun, but I'm happy to just be out there running in the woods with like minded people.
Total: 64mi
Saturday, November 13, 2010
Week of November 8th-14th
Monday: 7mi / 45min in Pisgah w/Griffin and Jimmy. Cold and blustery with freezing rain. Quite a few trees down in the woods. Feeling good. Lifted total body.
Tuesday: 7mi / 46min in Pisgah w/Griffin. A little stiff and sore today.
Wednesday: 8mi* / 52min. Track workout 8 x 400m @67 avg w/200m rest. w/Andy, Mark, and Fyffe(last 2). Tough workout for me. The rest was too short for an R workout, and the repeats were too fast for an I workout, I guess I was kind of training in no man's land. I hate when I do that! I need to stick to the Daniel's formula, it works for me. It's fun to run with other people, but I need to be smart. It was nice to have such a large group of people at the track this week.
Thursday: 6mi / 43min in Pisgah w/Fyffe, Ferenc, Boj, M.C., and 5 wolves. We were gonna run 10 miles, but a porcupine changed our plans. Ellie and Lena both got quilled. Ellie looked bad. She had about 50 quills in her muzzle, gums, and the roof of her mouth. She was bleeding quite badly. Fyffe and Boj ran a world record time back to my house to get pliers and a head lamp, while Ferenc and I worked on the quills with our hands. The damn porcupine sat there and watched the whole thing! I learned a few things on this run: Boj can hammer with adrenaline(just ask Fyffe!), Ferenc is a good surgeon, and Ellie is hard to kill. We all made it back alive and enjoyed some good eats courtesy of Jen back at my house. Even Ellie ate which was a good sign that her mouth was already feeling a bit better.
Friday: 10mi / 71min in Pisgah w/Ferenc, Goup, Boj and the Girls. Got dark out there. My legs felt like crap. That porcupine was in the same spot, sitting in a tree!
Saturday: 8mi / 52min in Pisgah w/Ferenc and the Girls. Good run. Legs feeling great. Ran into M.C. and Jimmy. Earlier in the day, I watched the DIII regionals xc meet w/Goup, Boj, and Lynn. It was great to see Pipp, MacKnight, and Paige have such awesome races. It looked like a really sweet xc course.
Sunday: 11mi* / 67min. Magic Mtn. 5mile road race - 27:17(5:27) 2nd. I wanted to run a fast 5miler and try to crack 26 minutes. I picked the wrong course for that! On the warm-up with Boj, Ferenc, and Goup we all decided to ditch our watches and run on feel. This was gonna be slow! It was a very tough hilly course. I went out pretty fast w/Ferenc. On the big climb at 1.5mi I pulled away. I questioned myself, wondering if it was a good idea to try to pull away from a great climber this early in the race. Hey, I was feeling pretty good. I hit the rolling uphills at 3 miles and I slowed down big time. Yikes. I could hear Josh reeling me in. He caught me at 3.5, I tried to hang with him, but he dropped me at 4miles and that was it. He crossed the line 11 seconds ahead. I'm pretty pleased with how I ran, maybe I should have saved more on the climb. It was a good effort.
Total: 57mi - O.K. week. I need to get my mileage back up next week. I had fun at the race. I need to lift more and make sure I get a decent long run next week. I also want to kick some butt at Lil Rhody and break 45min.
Tuesday: 7mi / 46min in Pisgah w/Griffin. A little stiff and sore today.
Wednesday: 8mi* / 52min. Track workout 8 x 400m @67 avg w/200m rest. w/Andy, Mark, and Fyffe(last 2). Tough workout for me. The rest was too short for an R workout, and the repeats were too fast for an I workout, I guess I was kind of training in no man's land. I hate when I do that! I need to stick to the Daniel's formula, it works for me. It's fun to run with other people, but I need to be smart. It was nice to have such a large group of people at the track this week.
Thursday: 6mi / 43min in Pisgah w/Fyffe, Ferenc, Boj, M.C., and 5 wolves. We were gonna run 10 miles, but a porcupine changed our plans. Ellie and Lena both got quilled. Ellie looked bad. She had about 50 quills in her muzzle, gums, and the roof of her mouth. She was bleeding quite badly. Fyffe and Boj ran a world record time back to my house to get pliers and a head lamp, while Ferenc and I worked on the quills with our hands. The damn porcupine sat there and watched the whole thing! I learned a few things on this run: Boj can hammer with adrenaline(just ask Fyffe!), Ferenc is a good surgeon, and Ellie is hard to kill. We all made it back alive and enjoyed some good eats courtesy of Jen back at my house. Even Ellie ate which was a good sign that her mouth was already feeling a bit better.
Friday: 10mi / 71min in Pisgah w/Ferenc, Goup, Boj and the Girls. Got dark out there. My legs felt like crap. That porcupine was in the same spot, sitting in a tree!
Saturday: 8mi / 52min in Pisgah w/Ferenc and the Girls. Good run. Legs feeling great. Ran into M.C. and Jimmy. Earlier in the day, I watched the DIII regionals xc meet w/Goup, Boj, and Lynn. It was great to see Pipp, MacKnight, and Paige have such awesome races. It looked like a really sweet xc course.
Sunday: 11mi* / 67min. Magic Mtn. 5mile road race - 27:17(5:27) 2nd. I wanted to run a fast 5miler and try to crack 26 minutes. I picked the wrong course for that! On the warm-up with Boj, Ferenc, and Goup we all decided to ditch our watches and run on feel. This was gonna be slow! It was a very tough hilly course. I went out pretty fast w/Ferenc. On the big climb at 1.5mi I pulled away. I questioned myself, wondering if it was a good idea to try to pull away from a great climber this early in the race. Hey, I was feeling pretty good. I hit the rolling uphills at 3 miles and I slowed down big time. Yikes. I could hear Josh reeling me in. He caught me at 3.5, I tried to hang with him, but he dropped me at 4miles and that was it. He crossed the line 11 seconds ahead. I'm pretty pleased with how I ran, maybe I should have saved more on the climb. It was a good effort.
Total: 57mi - O.K. week. I need to get my mileage back up next week. I had fun at the race. I need to lift more and make sure I get a decent long run next week. I also want to kick some butt at Lil Rhody and break 45min.
Wednesday, November 3, 2010
Week of November 1st-7th
Monday: am- 3mi /24min w/health class
pm- 4mi / 31min in Pisgah w/M.C., Griffin, and Jimmy. Good run.
Tuesday: 8mi / 52min in Pisgah w/Ferenc and the girls.
Wednesday: 7mi* / 46min. Track workout: 4x400-200 w/200 rest @ R pace 67/32. Felt great to get back on the track again. I haven't done a track workout since September 1st. This was a very easy workout and I kept it smooth. I was impressed that Glenn showed up and ran some 400's.
Thursday: lifted total body.
Friday: 13mi / 1:22 in Saxton's River w/Ferenc, Fyffe, the Girls and Whistle. Great run, body a little bit stiff and sore.
Saturday: 9mi* / 59min - March for Mikey 2.5mile race - 12:40(5:04) 2nd. Decent race. I knew it wasn't going to be a 5k when I hit the turn around at 6:20. My motivation was lacking during the tough parts of the race. Still a solid effort, that I could have carried for another 1k at that pace. I need to continue to do speed workouts. Fyffe ran 4:36 pace which was pretty awe inspiring. It was fun watching Glenn and James push each other.
Sunday: 20mi / 2:30 -Saxton's River Trails to Putney Mtn. w/Ferenc, Fyffe, and Double J. Great run. Enjoyed the beautiful weather, nice views, scary witchcraft, and funny conversations.
Total: 64mi - Good week. Next week get in another good speed workout and long run. Make sure I lift 3 times.
pm- 4mi / 31min in Pisgah w/M.C., Griffin, and Jimmy. Good run.
Tuesday: 8mi / 52min in Pisgah w/Ferenc and the girls.
Wednesday: 7mi* / 46min. Track workout: 4x400-200 w/200 rest @ R pace 67/32. Felt great to get back on the track again. I haven't done a track workout since September 1st. This was a very easy workout and I kept it smooth. I was impressed that Glenn showed up and ran some 400's.
Thursday: lifted total body.
Friday: 13mi / 1:22 in Saxton's River w/Ferenc, Fyffe, the Girls and Whistle. Great run, body a little bit stiff and sore.
Saturday: 9mi* / 59min - March for Mikey 2.5mile race - 12:40(5:04) 2nd. Decent race. I knew it wasn't going to be a 5k when I hit the turn around at 6:20. My motivation was lacking during the tough parts of the race. Still a solid effort, that I could have carried for another 1k at that pace. I need to continue to do speed workouts. Fyffe ran 4:36 pace which was pretty awe inspiring. It was fun watching Glenn and James push each other.
Sunday: 20mi / 2:30 -Saxton's River Trails to Putney Mtn. w/Ferenc, Fyffe, and Double J. Great run. Enjoyed the beautiful weather, nice views, scary witchcraft, and funny conversations.
Total: 64mi - Good week. Next week get in another good speed workout and long run. Make sure I lift 3 times.
Subscribe to:
Posts (Atom)