Monday, September 19, 2011

September 11-17, 2011

Week Total: 104.21

Saturday - 21.23

11:24 AM - after frosh-soph meet at bradley palmer; started out at 19:44 for first 3 miles; then a 6:37, then 6:41 avg. for the next three; then 6:22, 6:26, 6:15, 6:19, 6:25, 6:26, 6:21, 6:31, 6:43, 6:34, 6:45, then a little more - stopped for water at bradley palmer and the fountain was dry, couldn't really answer questions in my head of why I should keep going - pretty tired and dehydrated and low on blood sugar (no water or food during run), so I walked home from Bradley Palmer and took a much-appreciated ride from Joan Stone for the last mile (2:18:18)

note: planning to enlist my dad's help (fyffe-style) when I go for twenty-four next weekend (10/1-10/2)

Friday - 11.06

5:20 PM (after practice) - out and back from school down 1a/gardner/sagamore (5.04/35:20)

5:32 AM- out and back on morning loop (6.02/44:55)

Thursday - 15.75

5:20 PM - left HWRHS for warmup w/ soccer game still in progress (like Tuesday) - warmup on rock maple/cutler out and back (2.14/15:21); 3 x 2-mile on (now-empty) track w/ 382m recovery (<2:00) - (5:06.5/5:07.7=10:14.2; 5:09.2/5:08.7 =10:17.9; 5:10.4/5:08.1=10:18.5); mile easy cooldown + .2 back to car in 9:50 (9.75 total in 59:50)

5:30 AM - out and back on morning loop (6/43:40)

Wednesday - 13.07

PM - ran all around Patton Park and Scilly's during HW XC meet - boys and girls both won again against Pentucket (6.05/47:29)

5:22 AM - out and back on morning loop (7.02/51:10)

Tuesday - 13.12

4:45 PM - got out of practice early and wanted to do 6 x 1000 on the track, but there was a soccer game going on, went for 2-mile warmup out rock maple and back and when I got back there were still 12 mins left in the game, so I kept running around on the grass until the game finally ended at around 5:20; ended up doing 4.5 for a warmup and only had time for 3 x 1000m w/ 600m recovery and a short cooldown (.57). 1000's were 3:08/3:07/3:05; recoveries 2:47/3:13 total: (7.66/56:08)

5:20 AM - out and back on morning loop; had to be back by 6:00, starting work at 7:00 (5.46/40:24)

Monday - 15.23

PM - 7.07/50:00

5:20 AM - morning loop (8.16/56:52)

Sunday - 14.75

out at 6:09 am, before church; 14-mile loop plus a little add-on; first 3 miles at 7:00 pace (21:06); next 3 miles at 6:45 (20:12); next 3 at 6:30 (19:18); 3 at 6:15 (18:41); last 2.75 sub-6:00: 5:54/5:47/4:07 (1:35:08)

Thursday, September 15, 2011

60 Quarters

Today I took a shot at a workout on the track with a little more relaxed approach than my last couple attempts. I made sure I had time to get ready (thanks, Heather) and think through what I was going to try to do and then run relaxed the whole time.

No, I didn't run 60 400's on the track, in some vain attempt to prove myself capable of completing the mythical miler's workout.

But I did run over 15 miles today, so in a sense I ran 60 quarters.

And 60 quarters approximates the amount of money in my wallet and car ashtray.

On to the actual workout:

Goal: 3 x 2-mile (5:20 or faster) w/ 400m recoveries (~2:00)

Result: 5:06/5:08 (10:14); 5:09/5:08 (10:17); 5:10/5:08 (10:18)

Felt good - the cooler weather prevailing helped out. I think the 3 x 1000 I did Tuesday afternoon (which was a workout cut short because I was short on time) helped me get used to running a little faster than I have been and so I was able to come back today and 77's and 78's didn't feel so foreign. All the tempo stuff at 80 second laps was making me feel like I couldn't go any faster (not that 78 is way faster, but it finally felt possible to maintain 5:10's for a whole workout).

Sunday, September 11, 2011

September 4-10, 2011

Week Total: 90.72 (backed it off a little for Joe)

Saturday - 9.14

5:40 AM - morning loop plus airport rd/sam fonzo/conant st loop (9.14/1:02:54)

Friday - 14.78

PM - ran at practice with boys' team - some decently fast pickups on trails at Appleton Farms, ran easy ~.5 mile between reps (8.78/1:02:58)

5:31 AM - out and back on morning loop (6.00/45:52)

Thursday - 13.26

PM - wanted to do 5 x mile on the track, but ended up doing it on the road with the Garmin - just over 9 miles w/ 5 x mile @ 5:15/5:10/5:14/5:13/5:21 w/ 1:00 recoveries (9.13/56:39)

5:40 AM - easy out and back on morning loop (4.13/33:20)

Wednesday - 14.03

1:11 PM - same out and back, quicker (7.05/44:17)

5:24 AM - out and back on morning loop (6.98/52:57)

Tuesday - 10.49

PM - out and back on morning loop again; 6 x 20-30s strides (5.46/38:46)

AM - out and back on morning loop very easy (5.03/40:36)

Monday - 18.82

8:30 AM - a little under 2 miles warmup on 25k course - saw AJ Migonis and Scott Leslie; led start to finish - under 5:30 pace for first 5 miles, then ran in the 5:30's and 5:40's the rest of the way - definitely slowed when I learned what a big lead I had - ended up averaging 5:40 pace for 15.53 (1:28:03); little under a mile and a half cooldown on the old middle school track. Joe Shairs and Jim Pawlicki rode by on the bike a couple times and my dad (after he ran the attendant run the goose 7k). Also, Matt Curran relieved me of my Native sunglasses and CMS singlet when they became to burdensome in the heat. (Last year, I ditched my CMS singlet at about 2 miles and when I went back afterwards to pick it up, it was gone.)
After the race, Joe advised me to take it easy before I get hurt. I have been feeling great with the greater mileage, but haven't seen much improvement in terms of race times, although the last two races I ran have been pretty hot days.

Sunday - 10.2

noon - historic run in Bradley Palmer w/ Heather, my Dad and both my younger brothers, Adam and Alex - did a little over 4 miles in about 40 minutes on the trails

early AM - out and back on morning loop (6.01/44:31) - very humid and uncomfortable

Saturday, September 3, 2011

August 28-September 3, 2011

Week Total: 111.04

Saturday - 14.07

5:14 AM - 14-mile loop through Hamilton, Wenham, Ipswich (1:38:22)

Friday - 14.28

after work 6.10/40:59 in new marathon shoes (nike lunar racer 2)

5:16 AM - morning loop (8.18/56:32)

Thursday - 15.39

after practice - 1.5 mile warmup on track/5 x 1-mile T w/ 200m (~1:00) recoveries - 5:20/5:19/5:15/5:13/5:02 - 1.75 mile cooldown

5:12 AM - out and back on morning loop (6.49/47:05)

Wednesday - 18.19

ran at practice then back to pick up my car (9.97/1:15:50); kind of easy with the kids with a couple pickups

5:09 AM - morning loop (8.22/57:30)

Tuesday - 12.81

PM - after practice ran home kind of hard (4.62/30:20)

5:12 AM - morning loop (8.19/59:51)

Monday - 15.56

2:00 PM (before practice) - roads and trail (7.38/52:38)

5:36 AM - morning loop before work (8.18/57:02)

Sunday - 20.73

10:40 AM - 6:17 pace in the wind and the rain; reminiscent of my last two marathons (Cape Cod '06 and Boston '07)