Sunday, August 8, 2010

Training 7/26-8/8

M- 11.0 Sawyer River to Birch Hill to Sawyer Pond 1:43:00 felt good, nice loop, first time looping those trails together, 5x80m strides after

Tu- Whitaker Woods Fun Run 3.1 miles 17:53, felt ok, legs heavy, ran in control w/ Tim, 5:45 6:03 6:04(1.1), 1.5 wu, 2.0 cd

W- 8.0 Nanamacomuck to Rocky Gorge, dead legs 1st mile, better after, ballistic exercises after

Th- 6x1600m, 400m recovery (2:30-2:40) 5:38 5:34 5:32 5:33 5:34 5:29 felt ok, hard to find pace, little windy, not hot! 2.75 wu, 1.0 cd barefoot

F- 6.5 Rec Trail 50:19 felt ok, ran easy, 10x100m at track after (15.3-15.9, 14.6 on last one)

Sa- 3m on 3m off fartlek on Kennett XC course (flat, grass), 1.1 mile loop, 5 laps, 32:05 5.5 miles (5:50 pace) solid workout, 2.0 wu, 1.0 cd

Su- 6.0 Wal-Mart singletrack 56:10 ran easy w/ Tim and Kennett XC crew, hamstrings tight from 100s on track

Total: 59.9 miles. Pretty good week running wise, back on track and in a routine. My dad passing away definitely sent me through a loop though.

M- 0

Tu- Whitaker Woods Fun Run 3.1 miles 17:23, felt good, ran w/ Tim, 5:26 5:59 5:57(1.1), 3.0 wu, 2.0 cd

W- 2.9 Alpine Garden & Lion Head Trails, 44:56 nice run above tree line, bad planning so limited on time

Th- 0 Dad's funeral

F- 0

Sa- 12.0 Wal-Mart to E. Conway Powerline Junction (hilly snowmobile trail) 1:20:21 (6:41 pace), 9.0 tempo in 56:12 (6:14 pace), pretty good workout, struggled but gutted it out, 3.0 wu. Ran this same route this winter and spring and was slightly faster today.

Su- 19.6 Owl's Head Loop, 3:30:09, good run, quads tired last 3 miles. This run made me realize how much I love trails. Most of it was old logging railroad bed and pretty dry. Quite a wild area. Photos on Facebook:

Total: 42.60 miles. Not a great week all around, but really felt good to get back to running.

Bridge of Flowers should be interesting this weekend. Could be good or bad, but I'm willing to run it as a fitness check / rust buster.


  1. Kevin

    Sorry to hear about your Dad.


  2. Whoa!
    Kevin sorry to hear about your dad. I had no idea.