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.

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