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.
Thursday, May 26, 2011
Week of May 23rd to 29th
Monday: 0mi - Had a track meet. I'm very sore today.
Tuesday: 3mi / 25min + 10mi / 66min. I ran with the track team in Friedsam did some core stuff with the team, then came home and immediately got out the door with Griffin for a good run in Pisgah. I'm still really sore from Northfield. My hamstrings are the worst.
Wednesday: 9mi* / 60min. Track workout: 400-400-mile (72, 73, 5:05) w/200 rest. w/Andy and Ferenc. (Boj, Fyffe, Miller, Najem, James, George, and Brad there too) This was a lousy workout. I warmed up with very sore hamstrings. I did some leg swings before the workout, and that seemed to make my hammy's even worse. I decided I would go tempo pace and run 5:16-5:20 pace for my efforts. I hit the 400's too fast and my legs were screaming. I did the mile, shooting for 5:16 and again I ran too fast, and my legs really hurt. I decided to call it a day. It made me feel a little better to know that Andy was feeling the exact same way and he cut his workout short too. A good soak in the happy river made my legs feel a little better.
Thursday: 11mi / 73min in Saxton's River trails w/Ferenc and the girls. Nice and easy.
Friday: 8mi / 54min in Pisgah w/Griffin. Went for a swim in Fullam Pond. Saw a wood cock and the season's first deer fly. They should be in full force in 10 days or so. lifted weights
Saturday: 11mi / 76min in Burlingame w/Griffin. Took a nice swim in Watchaug Pond. Body a little stiff from the drive down to RI.
Sunday: 11mi / 82min in Burlingame w/Jonny and Griffin. Nice run through some fun technical single track trails.
Total: 63mi- O.K. week. I've felt pretty stiff, maybe from the adjustment to the humidity. Need to make sure I stretch well and lift.
Tuesday: 3mi / 25min + 10mi / 66min. I ran with the track team in Friedsam did some core stuff with the team, then came home and immediately got out the door with Griffin for a good run in Pisgah. I'm still really sore from Northfield. My hamstrings are the worst.
Wednesday: 9mi* / 60min. Track workout: 400-400-mile (72, 73, 5:05) w/200 rest. w/Andy and Ferenc. (Boj, Fyffe, Miller, Najem, James, George, and Brad there too) This was a lousy workout. I warmed up with very sore hamstrings. I did some leg swings before the workout, and that seemed to make my hammy's even worse. I decided I would go tempo pace and run 5:16-5:20 pace for my efforts. I hit the 400's too fast and my legs were screaming. I did the mile, shooting for 5:16 and again I ran too fast, and my legs really hurt. I decided to call it a day. It made me feel a little better to know that Andy was feeling the exact same way and he cut his workout short too. A good soak in the happy river made my legs feel a little better.
Thursday: 11mi / 73min in Saxton's River trails w/Ferenc and the girls. Nice and easy.
Friday: 8mi / 54min in Pisgah w/Griffin. Went for a swim in Fullam Pond. Saw a wood cock and the season's first deer fly. They should be in full force in 10 days or so. lifted weights
Saturday: 11mi / 76min in Burlingame w/Griffin. Took a nice swim in Watchaug Pond. Body a little stiff from the drive down to RI.
Sunday: 11mi / 82min in Burlingame w/Jonny and Griffin. Nice run through some fun technical single track trails.
Total: 63mi- O.K. week. I've felt pretty stiff, maybe from the adjustment to the humidity. Need to make sure I stretch well and lift.
Thursday, May 19, 2011
Week of May 16th-22nd
Monday: 0mi - lifted weights
Tuesday: 10mi / 67min in Pisgah w/Griffin. My (r) piriformis is very sore. Ouch that run hurt. Jen ran a shorter loop and we crossed paths twice on the run which was fun. Griffin got a good speed workout in sprinting ahead to catch Jen.
Wednesday: 11mi* / 68min. Track workout - 5 x 200, 400 w/200rest (35,71,34,69,33,68,32,66,30,63) w/Andy (James and Boj there too). Good workout, I was a little stiff but it went well.
Thursday: 8mi / 52min in Pisgah w/Griffin. Lifted weights
Friday: 7mi / 45min in Pisgah w/Griffin.
Saturday: 13mi* / 1:20 Northfield Mtn Race 6.4mi - 37:51-6th (5:37,5:53,7:39,6:48,5:05,4:45,1:58) This was an o.k. race. I felt like I climbed alright. I went back and forth with Ben Nephew and he was ahead at the top. Usually, I feel like I can really descend well and make up some time. I didn't have a ton of zip in my legs and didn't make up any ground on Andy and Tim Pipp. I thought I would be able to catch them. I bet we had just about the same splits on the way down. I was able to pass Ben very early into the descent but I really didn't put much time on him after that. I crossed the line in 6th place with a new p.r. for the course. I've run 37:55 before, back in 2006. Ben was 4 seconds back that year, and the same amount this year. This was a competitive field and it was nice to see the Keene area represented so well. Thanks to Dave Dunham for directing a great event.
Sunday: 12mi / 1:20 Keene Rail Trail w/Boj, Fyffe, Ferenc, Najem, Shaun P., and Lena and Ellie. This was a nice flat, slow, recovery run. Wow am I sore. Those downhills from the race kicked my butt!!
Total: 61mi - O.K. week. Want to get in the 70's next week with no racing. Lift and get a long run.
Tuesday: 10mi / 67min in Pisgah w/Griffin. My (r) piriformis is very sore. Ouch that run hurt. Jen ran a shorter loop and we crossed paths twice on the run which was fun. Griffin got a good speed workout in sprinting ahead to catch Jen.
Wednesday: 11mi* / 68min. Track workout - 5 x 200, 400 w/200rest (35,71,34,69,33,68,32,66,30,63) w/Andy (James and Boj there too). Good workout, I was a little stiff but it went well.
Thursday: 8mi / 52min in Pisgah w/Griffin. Lifted weights
Friday: 7mi / 45min in Pisgah w/Griffin.
Saturday: 13mi* / 1:20 Northfield Mtn Race 6.4mi - 37:51-6th (5:37,5:53,7:39,6:48,5:05,4:45,1:58) This was an o.k. race. I felt like I climbed alright. I went back and forth with Ben Nephew and he was ahead at the top. Usually, I feel like I can really descend well and make up some time. I didn't have a ton of zip in my legs and didn't make up any ground on Andy and Tim Pipp. I thought I would be able to catch them. I bet we had just about the same splits on the way down. I was able to pass Ben very early into the descent but I really didn't put much time on him after that. I crossed the line in 6th place with a new p.r. for the course. I've run 37:55 before, back in 2006. Ben was 4 seconds back that year, and the same amount this year. This was a competitive field and it was nice to see the Keene area represented so well. Thanks to Dave Dunham for directing a great event.
Sunday: 12mi / 1:20 Keene Rail Trail w/Boj, Fyffe, Ferenc, Najem, Shaun P., and Lena and Ellie. This was a nice flat, slow, recovery run. Wow am I sore. Those downhills from the race kicked my butt!!
Total: 61mi - O.K. week. Want to get in the 70's next week with no racing. Lift and get a long run.
Monday, May 16, 2011
Week of May 9th-15th
Monday: 0mi
Tuesday: 14mi / 1:40 in Grafton Trails w/Ferenc, Boj, and the girls. Good run. We hit a couple of really steep climbs and we couldn't finish the route we set out to do. We got a little lost.
Wednesday: 10mi* / 64min track workout - 200,400,800,1200,1600,800,400 w/half time rest. (36,77,2:29,3:43,4:57,2:22,68) w/Andy(James there too). This was a great workout. The short rest made it sort of difficult but manageable. I needed a good one after missing two weeks of track workouts.
Thursday: 8mi / 53min in Pisgah w/Griffin. Felt a little tired. Weather was beautiful.
Friday: 3mi /25min in Friedsam w/track team + 8mi / 53min in Pisgah w/Griffin. I should have eaten a snack. I got pretty hungry out there. Took a swim in Fullam Pond.
Saturday: 9mi* / 59min. Westmoreland 4mi - 22:01(5:30) 1st. I am pleased with this race. I ran 21:54 in 2007 on this very hilly course. This year I was probably 20 seconds faster, but the new race director moved the start and finish back. I felt strong the whole way. It's safe to say the sinus infection is behind me and I'm running well again. Jen won her first race, which was very cool to see. Started to get a migraine but I fought it off.
Sunday: 18mi* / 2:01 Putney Rds. w/Fyffe. This was a nice long run. Fyffe still knows how to run! Legs a bit stiff today.
Total: 70mi - Great week. I need to lift more next week and run similar mileage.
Tuesday: 14mi / 1:40 in Grafton Trails w/Ferenc, Boj, and the girls. Good run. We hit a couple of really steep climbs and we couldn't finish the route we set out to do. We got a little lost.
Wednesday: 10mi* / 64min track workout - 200,400,800,1200,1600,800,400 w/half time rest. (36,77,2:29,3:43,4:57,2:22,68) w/Andy(James there too). This was a great workout. The short rest made it sort of difficult but manageable. I needed a good one after missing two weeks of track workouts.
Thursday: 8mi / 53min in Pisgah w/Griffin. Felt a little tired. Weather was beautiful.
Friday: 3mi /25min in Friedsam w/track team + 8mi / 53min in Pisgah w/Griffin. I should have eaten a snack. I got pretty hungry out there. Took a swim in Fullam Pond.
Saturday: 9mi* / 59min. Westmoreland 4mi - 22:01(5:30) 1st. I am pleased with this race. I ran 21:54 in 2007 on this very hilly course. This year I was probably 20 seconds faster, but the new race director moved the start and finish back. I felt strong the whole way. It's safe to say the sinus infection is behind me and I'm running well again. Jen won her first race, which was very cool to see. Started to get a migraine but I fought it off.
Sunday: 18mi* / 2:01 Putney Rds. w/Fyffe. This was a nice long run. Fyffe still knows how to run! Legs a bit stiff today.
Total: 70mi - Great week. I need to lift more next week and run similar mileage.
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