Monday- 0. I should have run this day, but I was really busy.
Tuesday- 10 miles. I ran 7 with Abbey and Tucker out on the Lib Hill trails. We were thinking about going up Mt. Whiteface, but I spaced it and ran right past the trail. It was a good thing we missed it though, because it was pitch black as we were coming out of the woods. Another half hour out in the woods, would have kinda sucked. When we got home I decided to go out for another few miles. I felt great today though, I noticed going up the hills on the trails that I was snappy, and driving and feeling strong. When I got home I decided to go out for a few more miles, and wound up with another 3 at about MP.
Wednesday-10.5 miles. Made it up Mt. Whiteface this time, and came back down the way I came, instead of finishing out the loop. Felt good.
Thursday- 3 miles am, 9 miles pm. 2 mile warm up and then ran 3x2 miles on the roads. 11:32 11:43 11:24. Ran this on the 10k course I ran this weekend, which has marked miles. Just jogged off 4 minutes between sets. That second set had a pretty good hill.
Friday-0 Have I mentioned that I'm getting married in a week?! I spent the day getting a bunch of projects done around the house before we have company arrive this week.
Saturday- Easy 5 with Abbey and Tucker on some nice trails out in Center Harbor. Good run.
Sunday- Tanger Outlet 5k- 1st 18:00. Easy win today, still wanted to run a bit faster, but I was taking it easy, and the second mile was all up hill. 2 mile warm up, mile cool down. 6 mi total.
Week Total: 43.5- Ugh! I really wanted to get more miles in this week but I have plenty of time to run miles and only one more week now til the wedding so we'll just see how this next week goes.
Sunday, September 30, 2012
Saturday, September 22, 2012
Week Ending 9/24 and The Take Opeechee 10k
Monday- Easy 10 miles down in Durham. Ran the Sweet trail out to Long Marsh. I felt good.
Tuesday- Easy 8 miles with Abbey. It was warm with a light rain, we started out fairly easy and were moving pretty well by the end of the run.
Wednesday- Hilly 11 miles. Went up Whiteface for the first time in a while, I'd forgotten how nice it was up there.
Thursday- 5x1600 with 400 rest. 5:40, 5:43, 5:36, 5:30, 5:18
This work out went well, I got a good warm up in, took my time doing some stretching and drills, then striders before getting started. I felt pretty relaxed through most of the work out, and focused on keeping a good stride rate and moving fast with out pushing too hard. I got a little carried away on that last repeat, but I felt good so I decided to just keep pushing. When you work out by yourself it's rare to feel good, so ya gotta capitalize when you can. 10 miles total with warm up and cool down.
Friday- Easy 4 miles with Tucker up at the Prescott Farm fields.
Saturday- Take Opeechee 10k. Easy win in 35:58. I don't remember my splits exactly, but i went through 2 miles around 11:40, 3 miles in 17:30, 4 miles in 23 something. 5 miles in 29:10 and 6 miles at 34:50, with a 68 for the last .2. Felt pretty good, just trying to run a respectable time, which turned out to be a bit harder than I expected. 9 miles total.
Sunday- Easy 17 miles. Ran 10 by myself and another 7 with Abbey. Felt ok, some spots really good and some not so great.
Week Total: 69 miles. This is my highest week in almost 4 years. Feelin pretty good.
Tuesday- Easy 8 miles with Abbey. It was warm with a light rain, we started out fairly easy and were moving pretty well by the end of the run.
Wednesday- Hilly 11 miles. Went up Whiteface for the first time in a while, I'd forgotten how nice it was up there.
Thursday- 5x1600 with 400 rest. 5:40, 5:43, 5:36, 5:30, 5:18
This work out went well, I got a good warm up in, took my time doing some stretching and drills, then striders before getting started. I felt pretty relaxed through most of the work out, and focused on keeping a good stride rate and moving fast with out pushing too hard. I got a little carried away on that last repeat, but I felt good so I decided to just keep pushing. When you work out by yourself it's rare to feel good, so ya gotta capitalize when you can. 10 miles total with warm up and cool down.
Friday- Easy 4 miles with Tucker up at the Prescott Farm fields.
Saturday- Take Opeechee 10k. Easy win in 35:58. I don't remember my splits exactly, but i went through 2 miles around 11:40, 3 miles in 17:30, 4 miles in 23 something. 5 miles in 29:10 and 6 miles at 34:50, with a 68 for the last .2. Felt pretty good, just trying to run a respectable time, which turned out to be a bit harder than I expected. 9 miles total.
Sunday- Easy 17 miles. Ran 10 by myself and another 7 with Abbey. Felt ok, some spots really good and some not so great.
Week Total: 69 miles. This is my highest week in almost 4 years. Feelin pretty good.
Tuesday, September 18, 2012
Week Ending 9/16
Monday- After Sunday's calf troubles I decided to take Monday off and just got in a lot of walking. My Achilles was snapping loudly every step I took all day though, and my calf was really tight. I did a little massage later in the evening to loosen it up.
Tuesday- 7 miles easy. I was a little nervous about how far I wanted to go today, but decided to do the funspot 7 miler which has a couple bail options.
Wednesday- 10x400 meters half rest. I did a 2.5 mile warm up and got into the work out. I was trying to run 75-70 depending on how I was feeling. I started out at 75 73 74 75 74 75 74 73 73 69 I was getting worried when I started slowing down by the 4th repeat. I tried to relax and remind myself that if I can cruise 75's comfortably then that's perfect. Being able to hammer 70's doesn't really do much for me when i won't be running anywhere near that pace until indoor season anyway. Once I relaxed about it the work out felt pretty good. After cool down I had about 8 miles.
Thursday- Just an easy couple miles with my little sister today. Trying to take it easy before RTB this weekend.
Friday- Didn't run until around 7 pm. Leg 9. 6:10's for 6.5 miles.
Saturday- 8.5 miles at 4 AM around 7:00 pace. Next Leg was around 1pm. 4.1 miles at 6:00 pace.
Sunday- Hiked Belknap and Piper with Abbey in the afternoon. Nice day.
Week Total- 36 miles this week. Wanted to take it easy after the calf scare last weekend. Things seem to be good though, so it's back to the milage this week.
Tuesday- 7 miles easy. I was a little nervous about how far I wanted to go today, but decided to do the funspot 7 miler which has a couple bail options.
Wednesday- 10x400 meters half rest. I did a 2.5 mile warm up and got into the work out. I was trying to run 75-70 depending on how I was feeling. I started out at 75 73 74 75 74 75 74 73 73 69 I was getting worried when I started slowing down by the 4th repeat. I tried to relax and remind myself that if I can cruise 75's comfortably then that's perfect. Being able to hammer 70's doesn't really do much for me when i won't be running anywhere near that pace until indoor season anyway. Once I relaxed about it the work out felt pretty good. After cool down I had about 8 miles.
Thursday- Just an easy couple miles with my little sister today. Trying to take it easy before RTB this weekend.
Friday- Didn't run until around 7 pm. Leg 9. 6:10's for 6.5 miles.
Saturday- 8.5 miles at 4 AM around 7:00 pace. Next Leg was around 1pm. 4.1 miles at 6:00 pace.
Sunday- Hiked Belknap and Piper with Abbey in the afternoon. Nice day.
Week Total- 36 miles this week. Wanted to take it easy after the calf scare last weekend. Things seem to be good though, so it's back to the milage this week.
Saturday, September 8, 2012
Week Ending 9/9
Monday- Great 14.5 miles with Scott McGrath. Pretty fast first 10 miles about 65 minutes and then after a water break we meant to run another 35 but I was dying so we cut it back a few minutes earlier for 1:37 total. Good day.
Tuesday- Easy 6 miles with Abbey and the Olafsens out on the Liberty Hill trails. A little weird doing a Tuesday run with out the T-man there. He'll be back in action soon though.
Wednesday- easy 7 before work
Thursday- Work out 5x1 mile at half marathon pace w/400 rest. after a 2 mile warm up It took me a lap or two to warm up and get going in this work out so my first mile was a little slow. but overall the whole thing went ok.
1-5:53
2-5:47
3-5:43
4-5:39
5-5:36
I had kinda wanted to keep these closer to 5:40 pace through out, but I felt stronger the further into the work out I got. I probably should have done one more to cancel out that 5:53, but oh well. I'm not really sure what I'm at for half pace right now, but this workout felt pretty good and is reinforced by my 1:13 half, where I had pretty similar splits for the first first five miles. I did about a mile and a half cool down and headed home.
Friday- easy 5 miles pre race.
Saturday- Jail Break 5k in Laconia-1st 17:21
A nice easy win for a $200 pay day this weekend. Awesome! I was so pumped. I was by myself from the start and was able to just cruise along comfortably for the whole race. Felt great. I was also happy with the race because back in April I had race my ass off to run a 17:20, and today it felt really easy. Abbey also won her race comfortably and so it was a great day!
Sunday- 17 mile long run was planned, I mapped out a great hilly loop, that went out to Ellacoya State Park and then climbed up Cumberland rd through the acres and back to Laconia on Cherry Valley road. I managed most of the loop. Around 6 or 7 miles I started to feel some real tightness in my calf. I kept running on it through mile 8 and it still wasn't feeling good. I thought about turning back here and avoiding the hills, but after stopping for some water at Ellacoya I decided to finish the loop I'd set out to do. The 9th mile climbs up through the acres and by the time I got up to the top of the hill at mile 10 my calf was really feeling shitty. I just took it easy, but the downhills to get back down to Cherry Valley weren't helping either. By the time I got to mile 12 whatever was going on with my calf was breaking my stride and I wound up walking the last half mile to Patrick's Pub where I'd stashed a water bottle. I got some water and started running but it wasn't happening. I walked over to a marina down the road and gave a call to my little sister who came and gave me a ride home. It would have been a long walk home if she wasn't around. Abbey was out with her mom for the day so I would have been on my own. I'm not really sure what happened on this run, it feels like a strain sort of, it's not the whole calf that hurts, but just one muscle that's been killing me. It feels a bit better today (tuesday) but yesterday it hurt just walking all day long. We'll just see what's happening.
Week Total: Besides the failed long run on sunday this was a good week. I would have had 65 if I'd finished up, but instead I got 61.
Tuesday- Easy 6 miles with Abbey and the Olafsens out on the Liberty Hill trails. A little weird doing a Tuesday run with out the T-man there. He'll be back in action soon though.
Wednesday- easy 7 before work
Thursday- Work out 5x1 mile at half marathon pace w/400 rest. after a 2 mile warm up It took me a lap or two to warm up and get going in this work out so my first mile was a little slow. but overall the whole thing went ok.
1-5:53
2-5:47
3-5:43
4-5:39
5-5:36
I had kinda wanted to keep these closer to 5:40 pace through out, but I felt stronger the further into the work out I got. I probably should have done one more to cancel out that 5:53, but oh well. I'm not really sure what I'm at for half pace right now, but this workout felt pretty good and is reinforced by my 1:13 half, where I had pretty similar splits for the first first five miles. I did about a mile and a half cool down and headed home.
Friday- easy 5 miles pre race.
Saturday- Jail Break 5k in Laconia-1st 17:21
A nice easy win for a $200 pay day this weekend. Awesome! I was so pumped. I was by myself from the start and was able to just cruise along comfortably for the whole race. Felt great. I was also happy with the race because back in April I had race my ass off to run a 17:20, and today it felt really easy. Abbey also won her race comfortably and so it was a great day!
Sunday- 17 mile long run was planned, I mapped out a great hilly loop, that went out to Ellacoya State Park and then climbed up Cumberland rd through the acres and back to Laconia on Cherry Valley road. I managed most of the loop. Around 6 or 7 miles I started to feel some real tightness in my calf. I kept running on it through mile 8 and it still wasn't feeling good. I thought about turning back here and avoiding the hills, but after stopping for some water at Ellacoya I decided to finish the loop I'd set out to do. The 9th mile climbs up through the acres and by the time I got up to the top of the hill at mile 10 my calf was really feeling shitty. I just took it easy, but the downhills to get back down to Cherry Valley weren't helping either. By the time I got to mile 12 whatever was going on with my calf was breaking my stride and I wound up walking the last half mile to Patrick's Pub where I'd stashed a water bottle. I got some water and started running but it wasn't happening. I walked over to a marina down the road and gave a call to my little sister who came and gave me a ride home. It would have been a long walk home if she wasn't around. Abbey was out with her mom for the day so I would have been on my own. I'm not really sure what happened on this run, it feels like a strain sort of, it's not the whole calf that hurts, but just one muscle that's been killing me. It feels a bit better today (tuesday) but yesterday it hurt just walking all day long. We'll just see what's happening.
Week Total: Besides the failed long run on sunday this was a good week. I would have had 65 if I'd finished up, but instead I got 61.
Monday, September 3, 2012
Week Ending 9/2
Monday- Easy 10 by myself.
Tuesday- Easy 8 with Abbey, The Olafsen's and the Goslings in Meredith. Tucker was exploring a culvert pipe and wound up catching his butt on a sharp spot and giving himself a two inch gash. We were halfway through the run so we had to finish up with it wide open. didn't bleed too too much, but we had to get him stitched up the next morning.
Wednesday- 6 mile easy in the AM with Abbey. I meant to get another 6 in before work, but I was caught up with Tucker and his stitches and couldn't get it in.
Thursday- Work out- 2mile(800 rest) 2x800 (400rest) 4x400 (200 rest) 11:16, 2:38, 2:38, 74, 74, 74, 74 9 miles total.
Friday- easy 5 miles.
Saturday- 3 mile warm up then Keene Alumni 5k 18:44, mile cool down. I'm not sure what to take from this work out I guess I just gave up after going out too fast. It was a bit embarassing but oh well we'll see how the next one goes.
Sunday- 10 miles easy.
week total: 55 miles. I was supposed to run about 10 more miles this week, screwed up by wussing out on my cool down and not getting in my second run wednesday.
Tuesday- Easy 8 with Abbey, The Olafsen's and the Goslings in Meredith. Tucker was exploring a culvert pipe and wound up catching his butt on a sharp spot and giving himself a two inch gash. We were halfway through the run so we had to finish up with it wide open. didn't bleed too too much, but we had to get him stitched up the next morning.
Wednesday- 6 mile easy in the AM with Abbey. I meant to get another 6 in before work, but I was caught up with Tucker and his stitches and couldn't get it in.
Thursday- Work out- 2mile(800 rest) 2x800 (400rest) 4x400 (200 rest) 11:16, 2:38, 2:38, 74, 74, 74, 74 9 miles total.
Friday- easy 5 miles.
Saturday- 3 mile warm up then Keene Alumni 5k 18:44, mile cool down. I'm not sure what to take from this work out I guess I just gave up after going out too fast. It was a bit embarassing but oh well we'll see how the next one goes.
Sunday- 10 miles easy.
week total: 55 miles. I was supposed to run about 10 more miles this week, screwed up by wussing out on my cool down and not getting in my second run wednesday.
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