Sunday, May 6, 2012

Training Week 4/30-5/6

M- 5.2 miles in 43:42 on the Lower Nanamacomuck with Double J. Legs were pretty beat. We took it easy, then iced our legs in the Swift River. I made it about 2 minutes, took a break, then went in for another 2 minutes.

Tu- 10.9 miles in 1:23:09 around the Trout Pond area and Pine Barrens with Jim. Felt much better today. Ice bath helped, I think.

W- 4 x Cathedral Ledge Rd. repeats (0.9 miles) 6:52 7:00 7:04 7:08. Pretty psyched with this workout. Two weeks ago I went out way too hard on the first one in 7:16 and had to dial back to 7:40's for the last two. These all felt way better this time. 7:12 = 8:00 pace, so they were still pretty quick, but in control. They were still a little harder than tempo effort, but I wasn't dying at the end of each one. 2.0 wu, drills and strides.

Th- AM: 8.8 miles in 1:00:49 from Jim's house over Eidelweiss, Modock Hill and Pound Rds. Hilly-ass loop and managed to average 6:56 pace for the whole thing. 1000 ft. of elevation gain.
PM: 4.0 miles in 37:41 with Roger and Jim after the KHS track meet. 5 barefoot strides after felt much better than the run itself.

F- 0 Bruised my right foot pretty good while trying to set a metal fence post at a volunteer function at work. I don't think I did any damage, but I decided to be smart and let it heal for the night. Plus, we had pizza and beer at Brennan's after, so I couldn't pass that up.

Sa- 7.0 miles up and down Black Cap in 59:51, 28:53 to the summit (2:02 PR, 8:15 pace).1.0 wu on flats. Hard effort. I was hoping to do a run this morning on the auto road with Paul, Leslie and Frank, but I didn't know how my foot would react to 4 miles of downhill running on pavement, so I headed to the Red Tail Trail. I am really pleased with this effort. I have only run this trail hard a handful of times, but when I have I was in pretty good shape. Also, the foot was completely fine, so I don't have to worry about that.

Su- 12.5 miles in 2:10:58 on the Flat Mtn. Pond Trail, bennett St. and Whiteface Intervale Rd. Nice run with Jim and Sam Wood. Quads were a little tired, but it was a quality run.

Totals: 58.6 miles, 8.30 hours. Not as much volume as the past two weeks, but I needed the easy day on Monday and the day off on Friday I had no control over. Body feels good though and got in some good workouts. I'm having fun with the mountain specific workouts and feel myself getting stronger with each one.

No comments:

Post a Comment