Saturday, October 22, 2011

October 16-22, 2011

Week Total: 59.32

Saturday - 10.15

12:30 PM - 10-mile loop felt good; feeling really strong and ready; went to marathon sports in melrose and heather got a pair of 890's w/ gift card coach karen gave us; i tried on some adidas adizero adios that i really liked

Friday - 7.1

5:45 PM - 17:25/2.41 warmup from HWRHS - rockmaple/cutler/1a to car and to track; 3 x mile w/ 791 m rec (4:56.1/3:51; 4:53.8/4:02.5; 4:51.2); then short cooldown before pizza w/ heather and grace (5:59/.73)

Thursday - 7.18

ran around at hw/na meet (54:51)

Wednesday - 10.2

4:32 PM - out and back skinner thru sharon to bradley palmer and out on road and back (4.65/33:50)

4:57 AM - out and back on morning loop w/ add-on through main entrance on way back (5.55/43:17)

Tuesday - 9.01

9.01/57:56 from HWRHS 1a to gardner/sagamore to candlewood to chebacco to belcher almost to end and back (6:36/6:33/6:17/6:28/6:12/6:14/6:29/6:40/6:26) - 6 x 100m strides on track when I got back

Monday - 6.29

ran around appleton at practice w/ hw xc buoys (51:19)

Sunday - 9.39

2.04/14:14 warmup/5-mile race in 26:09/2.35/17:30 cooldown

October 9-15, 2011

Week Total: 75.95

Saturday - 18.21

1:36 PM - out and back asbury grove, highland, goodhue, waldingfield, 1a, lakeman's, fellows, candlewood, chebacco (ips/ess), belcher, story, eastern ave?, john wise to past villge but before woodman's (9 mi.), then turned around and back - heather, ben, grace and baby will met me on belcher with nuun water and sweet potato chips, then i ran home but left on asbury instead of into grove to meet them at cutler school playground. Miles: 6:42; 6:24; 6:27; 6:28; 6:18; 6:16; 6:19; 6:14; 5:59; 6:13; 6:11; 6:06; 6:08; 6:06; 6:09; 5:53; 6:14 (very windy); 6:00; 1:09.3 for .2 (5:45 pace) (18.21/1:53:19 - 6:13/mi.)

Friday - 9.08

5:28 PM - out and back from school after practice - rock maple/cutler not quite to end (4.09/28:52)

5:01 AM - out and back on morning loop (4.99/40:00)

Thursday - 10.25

10:49 AM - from IHS track - out and back warmup down school st/linebrook/pineswamp to emery ln and back to track (1.25/9:56.6); 7 x 1-mile T w/ 209 m recoveries (1:00-1:11) - (5:19.7; 5:25.3; 5:26.7; 5:24.0; 5:21.7; 5:30.2; 5:23.7); same warm down as warmup (1.25/9:46.2)

Wednesday - 10.39

PM- ran around at xc meet (6.03/49:27)

5:07 AM - out and back on morning loop (4.36/34:23)

Tuesday - 10.52

PM- ran w/ boys and girls at practice; nice and easy w/ a couple feel good pickups (6.26/51:24)

5:05 AM - out and back on morning loop (4.26/34:19)

Monday - 11.62

4:22 PM: out and back from pingree park - union-asbury-highland into bradley palmer and back (6.18/46:47)

5:00 AM w/ al vlahos - out and back on morning loop before Al headed back to providence (5.44/41:59)

Sunday - 5.88

short warmup (1.32/11:47) around base of superquad before start of sugarloaf uphill climb; 2.6 up in 30:27 - 1st overall of 148; dad was 52nd (55:13); 1.96 cooldown (including last .1 to the top) in 22:24 (total - 5.88/1:04:40)

Thursday, October 13, 2011

October 2-8, 2011

Week Total: 86.78

Saturday - 6.75

in a slight departure from normal training, i went out and ran up sugarloaf mtn from my parents' condo and ran back down and that was plenty (6.75/1:16:43) - 2600' elevation gain up / 2600' elevation loss down (originally I was intending to do my last 20-miler today, but I wasn't feeling especially motivated to go out for 2+ hours)

Friday - 10.03

5:08 PM - out and back on morning loop out main entrance of asbury grove (6.02/40:48)

5:15 AM - out and back on morning loop (4.01/31:28)

Thursday - 13.2

PM- (9.2/1:01:22) - 2+ mile warmup out rockmaple/cutler and back to hwrhs(15:04); 5 x 1200 (3:45.xx/3:45.81/3:38.65/3:38.01/3:35.40) w/ 800m recoveries (3:40-3:44); 1.5+ mi. cooldown on track (13:02)

5:13 AM - out and back on morning loop w/ no garmin (4/32:03)

Wednesday - 10.56

PM: ran around during hw/masco xc meet (6.06/53:00)

5:10 AM - out and back on morning loop (4.5/34:14)

Tuesday - 13.09

12:48 PM - out and back on morning loop (7.06/48:14) then .48 w/ ben (running) and grace (in stroller) in woods and on roads; ben fell but then got up and kept going

4:54 AM - out and back on morning loop in lightning and some thunder and a little rain and a little more rain at the end (6.03/46:00)

Monday - 9.03

2:20 PM - parked on chebacco rd on way to practice and did out and back chebacco/essex/forest(4.65/33:39)

5:23 AM - very easy and stiff out and back on morning loop (4.38/36:38)

Sunday - 24.12

2:11 PM - Hallelujah! Longest training run of the year. My dad rode his bike alongside me (Fyffe-style) with water and carbs which I took regularly (non-Fyffe-style, about every 3 miles, alternating pieces of stinger waffles and stinger gels/gu chomps) - gave me a good sense of how much i'll need to take in at the marathon  - at least 500 calories; started around my parents' circle then out to asbury to highland to goodhue to waldingfield to 1a to lakemans to fellows to candlewood to chebacco (ipswich) to belcher to story st in essex onto 8k course through center of essex past woodman's (10 miles) toward manchester on western ave/school st/ to pine st/chebacco (hamilton) to essex street to larch row to 1a to perkins to porter/union to asbury to porter ln and around my parents' block twice at the end. Mile splits: (6:36.9; 6:36.8; 6:21.6; 6:31.6; 6:28; 6:22.6; 6:23.9; 6:32.8; 6:22.8; 6:04.4; 6:07.3; 6:13.9; 6:10.5; 6:12.9; 6:21.5; 6:19.9; 6:21.3; 6:24.9; 6:22.6; 6:42.6 (mile 20 when I summarized once a runner for my dad and ended up talking the whole mile); 6:02.8; 6:02.3; 5:50.4; 5:52.4; 35.2 sec for last .12 (5:06.3 pace)

Unbelievable! This was an answered prayer! I've been feeling flat this week (thurs. and sat. especially) and this was just amazing to be able to do this today! Thank you, God! (2:32:04 - 6:18 pace)

Sunday, October 2, 2011

September 25-October 1, 2011

Week Total: 99.89 (does this count as backing down from the hundred mile weeks?)

Saturday - 14.02

3:11 PM - fourteen-mile loop ; tough (thank you, Jesus - this was Your strength carrying me today!) I really struggled on this one, thankfully I had my ipod on to drown out all the negative talk in my head...(1:37:13)

Friday - 15.94

5:27 AM - out and back on morning loop (6.02/45:36)

after practice, same loop as Monday PM - rock maple, cutler, highland, goodhue, waldingfield, 1a, lakeman's, fellows, candlewood/sagamore, moulton, 1a to hs (9.3/1:02:01) + 10 x 100m strides (2:40?/.62) - strides felt so good, changed into my spikes and just took my time enjoying each one

Thursday - 12.03

5:16 AM - out and back on morning loop early (6.03/43:56) - leg feels better

bad workout at beverly high school track - 2.25 mi. warmup, 3 x 1200 (4:04/3:56/4:02) w/ 400 m recoveries, then one short 400 at 67, and then about 2/3 of another 400 then called it quits - 6 miles in 39:43

Wednesday - 11.69

5:33 AM - out and back on morning loop (6.16/48:34) - right leg is a little funky

at practice - ran around easy in appleton w/ hw boys' xc team (5.53/46:14)

Tuesday - 14.21

5:22 AM - morning loop (8.14/58:57)

PM: ran/walked course at mile lane and then ran around during meet (6.07/54:43)

Monday - 17.42

5:20 AM - morning loop, good (8.15/54:34)

4:43 PM - after practice from HWRHS - rockmaple to cutler to highland to goodhue to waldingfield to 1a (n) to lakemans to fellows to candlewood/sagamore to moulton to 1a back to school (9.27/58:40)

Sunday - 14.58

6:15 AM - fourteen-mile loop plus grapevine/rubbly add-on; saw jon gillis, ian smith, jon ayers (1:40:40)

September 18-24, 2011

Week Total: 105.1; thank you, God! Help me these last 6 weeks!

Saturday - 18.43

5:22 AM (before Ocean State meet) - morning loop (8.19/59:48)

10:18 AM - ran around at Ocean State Invitational on roads and trails, 7 mile loop, then grabbed a quick sip of water, some stinger gels and half a stinger waffle and went out for 3 more (10.24/1:11:11)

Friday - 16.72

5:37 AM - out and back on morning loop (6.45/47:50)

5:00 PM (after practice) - long warmup waiting for soccer game to end (3.42/25:32) - workout: 1 x 5000m, 3 x 800m w/ 400 recoveries - 5k - 16:28.2 (5:08/5:22/5:19/:39); 800's - 2:28.8/2:26.9/2:26.1; 1.55 mi. cooldown (12:27) - workout total: (10.27/1:07:57)

Thursday - 13.23

5:26 AM - morning loop easy (8.22/59:22)

1:56 PM - so disgusting out! - 5.01/35:41 out and back on asbury into topsfield

Wednesday - 14.39

5:22 AM - steady morning loop (8.18/53:41)

ran around at maudslay during hw/newb meet, part of the time w/ mike mccormick (6.21/49:49)

Tuesday - 13.1

5:28 AM - out and back on morning loop (7.03/48:50)

1:49 PM - out and back asbury to end (topsfield) (6.07/40:17)

Monday - 15.18

5:19 AM - morning loop (8.15/55:58)

PM (at practice) - strong ellipse (w/ no warmup), out to cows and back recovery; 2 strong figure 8's, out to cows and back again, then 25 minutes easy w/ boys (7.03/50:37)

Sunday - 14.05

6:37 AM - fourteen-mile loop; 7:48, 7:11, 7:23, 7:11, 6:58, 7:01, 6:52, 6:40, 6:45, 6:39, 6:46, 6:26, 6:30, 6:14