Tuesday, April 9, 2013

Training Week 4/1-4/7

M- AM: 3.2 miles in 26:27 on Stritch Rd.
PM: 9.3 miles in 1:04:30 on the Tamworth roads with Double J. Solid run. I ran this loop twice in high school and bonked hardcore both times. No bonking today.

Tu- AM: 3.2 miles in 26:47 on Stritch Rd.
PM: 5.5 mile warm-up with Justin and Jim on the roads of North Conway, then headed to the track to do some Aussie Quarters. Track still had about 50m of ice in the 2nd turn, so I modified the workout to be 12 x (200m @ 5k pace, 200m quick recovery). OK workout. I had to make a 180 turn at the end of each 200. Averaged 39s and 53s. 0.5 mile cool down. Drills and strides before workout.

W- AM: 4.0 miles in 39:23 on the Sidehill Trail. Nice easy lunch run. Felt good to be on singletrack.
PM: 7.8 miles in 57:01 on the Mountain Division Bike Path. Nice run after a late meeting at work. Ran with the iPod which I haven't done in a while. Listened to Enter the Haggis Live at Northampton. 8 strides in the last 2 miles.

Th- 6 x 1 mile @ half marathon effort, 3:00/400m recovery. 5:31 5:33 5:33 5:31 5:32 5:28. Solid workout. Feel like I have turned a corner with this one. A few weeks ago I struggle to do 4 of these at 6:00 pace. It still wasn't easy, but it was steady. 3.3 mile wu, drills and strides, 1.0 cd.

F- 8.0 miles in 57:23 on Potter Rd. with Double J. Another solid easy run on hilly dirt roads.

Sa- 3.4 miles in 27:10 on the Mountain Division Rail Trail. Procrastinated all day as I was pretty tired, but didn't have anything else in the way of running. Jess finally made me get out at 6pm as she was going to go for a walk. Stomach felt awful as I didn't eat very well all day. Lesson learned.

Su- 15.6 miles in 1:51:12 on the dirt roads of South Conway and Eaton. ONE HILLY LOOP. Great roads for running. 1500 ft of elevation gain. http://app.strava.com/activities/47746367 Didn't feel great all morning, but I finally got out around 2pm. Once I started running I was able to just click off the miles. Felt really good and in control the whole time. Another positive run.

Totals: 75.6 miles, 9.37 hours. Another solid week. Happy with the 2 workouts and the long run. Disappointed in myself in not getting in more than 3 miles on Saturday, but something to work on for this week. Feeling a little tired right now, but not run down. Hip/back is sore, but seems to be OK as long as I hit the foam roller. I'm going to drop down to 65-70 miles this week as a planned down week and race the Rivah on Saturday. I'm hoping I'll have a little more gas in the tank than I had in my last couple snowshoe races. 10 weeks until Mt. Washington.