M- 5.0 38:15 Benlor & Back felt ok, a little stiff, 10x80m strides after
Tu- 6 x 0.8 miles @ Settlers Green, 5.0 wu, 4:31 4:25 4:22 4:20 4:23 4:18, 0.8 cd, really good workout, felt good
W- 0 left work early, head cold
Th- 0 worked all day but didn't feel any better
F- 6.0 51:21 Corridor 19 from Wal-Mart, felt ok, ran easy w/ Paul, felt much better than last 2 days
Sa- 9.7 miles tempo 1:01:20 (6:19 pace) on Corridor 19 from Wal-Mart, hilly, slushy and icy, used screw shoes, shooting for 6:00 pace effort, solid workout
Su- AM: 2:15 classic ski w/ Jess PM: 14.6 miles 1:42:57 (7:03 pace) Stark Rd. Eidelweiss Loop, hilly, started about 1 hour after skiing
Totals: 49 miles, 8.4 hours. Pretty good week considering I took two days off. It think it was good to kick the cold though. No remnants of it left.
Friday, February 19, 2010
Monday, February 8, 2010
A Glimpse of Things to Come?
M- 6.0 miles 48:37 snowmobile trails/RR Tracks w/ Paul, felt good, 10x60m strides after
Tu- 4.0 mi wu w/ Roger on roads, then 7x2:15 hill repeats on snowshoes in Whitaker Woods, did not feel good, but gutted it out, 8 total
W- 6.0 miles behind Wal-Mart w/ Paul 49:37, felt good, surprisingly quick, ballistic exercises after
Th- 4.5 wu w/ Roger, 6x0.8 miles @ Settlers Green, 4:32 4:32 4:26 4:26 4:23 4:26, 0.8 cd Very good workout, this workout seems to be getting quicker without any extra effort
F- 6.0 miles behind Wal-Mart w/ Paul 48:06, a little faster than easy, but not bad
Sa- 5.2 miles @ 5:41 pace (29:31), then up Hurricane Mt. Rd. to the summit of Black Cap (3.0 mi) in 26:41 (8:53 pace, 10% grade). Very happy with this workout. Was hoping for 6's on the roads and 10's on the climb. 3.0 down Black Cap for cooldown
Su- Hurricane Mt. Rd. to Black Cap to Peaked to Cranmore 14.8 miles 2:42:14, 3,000+ ft of elevation gain, tired but good tired.
Totals: 63.5 miles, 9.0 hours. Around 5,000 ft of climbing. That is probably what I would call a perfect week for me. Good amount of quality, decent volume, and all of the little things. I plan on going super easy today, as I'm a little tired form Sa & Su. I'm doing an interview w/ Channel 5 out of Boston tommorow about snowshoe and mountain racing. Should be fun.
Tu- 4.0 mi wu w/ Roger on roads, then 7x2:15 hill repeats on snowshoes in Whitaker Woods, did not feel good, but gutted it out, 8 total
W- 6.0 miles behind Wal-Mart w/ Paul 49:37, felt good, surprisingly quick, ballistic exercises after
Th- 4.5 wu w/ Roger, 6x0.8 miles @ Settlers Green, 4:32 4:32 4:26 4:26 4:23 4:26, 0.8 cd Very good workout, this workout seems to be getting quicker without any extra effort
F- 6.0 miles behind Wal-Mart w/ Paul 48:06, a little faster than easy, but not bad
Sa- 5.2 miles @ 5:41 pace (29:31), then up Hurricane Mt. Rd. to the summit of Black Cap (3.0 mi) in 26:41 (8:53 pace, 10% grade). Very happy with this workout. Was hoping for 6's on the roads and 10's on the climb. 3.0 down Black Cap for cooldown
Su- Hurricane Mt. Rd. to Black Cap to Peaked to Cranmore 14.8 miles 2:42:14, 3,000+ ft of elevation gain, tired but good tired.
Totals: 63.5 miles, 9.0 hours. Around 5,000 ft of climbing. That is probably what I would call a perfect week for me. Good amount of quality, decent volume, and all of the little things. I plan on going super easy today, as I'm a little tired form Sa & Su. I'm doing an interview w/ Channel 5 out of Boston tommorow about snowshoe and mountain racing. Should be fun.
Wednesday, February 3, 2010
Training Week 1/25-1/31
M- 0 pretty tired, right quad has a good knot in it
Tu- 0 massage in the AM and left work early, pretty tired again
W- 7.0 miles roads w/ Paul 56:17, felt ok, still pretty flat
Th- 4.5 mile wu w/ Roger 45:11, then 29:31 4.8 mile fartlek (6:09 pace) around Settlers Green. Felt much better on this workout. Light coating of snow on the roads.
F- 4.6 mi 38:48 w/ Paul on snowmobile trails, felt good, really cold and windy
Sa- Sandwich Sidehiller Snowshoe Race 5.2 miles 31:08, 1st place. Really good race. Lead from the gun. Had Josh Ferenc on my shoulder for the first two laps, then I was able to open a little gap at the beginning of the 3rd lap, and I held on to the end. Felt really strong and fast. I did not know you could run 6 min pace on snowshoes. Wu/cd 3.4 mi Lap Splits: 10:10 10:20 10:38
Su- 16 easy on snowmobile trails, did first 10 miles with Paul then tacked on another 6 behind Wal-Mart. Tired, but a good run.
Totals: 45.5 miles, 6.16 hours. I am pretty psyched with how the race went. I set the pace and had some fast guys with me, and I just ran away from them. The course was really flat and fast (not my strong suits) and I ran away from Josh and Jim Johnson (who had 4 infected wisdom teeth) who are very good on that type of terrain. It is only one race, but I think it is a sign of things to come. The week wasn’t very impressive, but I think I needed a little rest after 4 very good weeks of training. Last year a 45 mile week with a fartlek, a good race and a long run would have been a good week. Looking forward to getting back at it this week.
Tu- 0 massage in the AM and left work early, pretty tired again
W- 7.0 miles roads w/ Paul 56:17, felt ok, still pretty flat
Th- 4.5 mile wu w/ Roger 45:11, then 29:31 4.8 mile fartlek (6:09 pace) around Settlers Green. Felt much better on this workout. Light coating of snow on the roads.
F- 4.6 mi 38:48 w/ Paul on snowmobile trails, felt good, really cold and windy
Sa- Sandwich Sidehiller Snowshoe Race 5.2 miles 31:08, 1st place. Really good race. Lead from the gun. Had Josh Ferenc on my shoulder for the first two laps, then I was able to open a little gap at the beginning of the 3rd lap, and I held on to the end. Felt really strong and fast. I did not know you could run 6 min pace on snowshoes. Wu/cd 3.4 mi Lap Splits: 10:10 10:20 10:38
Su- 16 easy on snowmobile trails, did first 10 miles with Paul then tacked on another 6 behind Wal-Mart. Tired, but a good run.
Totals: 45.5 miles, 6.16 hours. I am pretty psyched with how the race went. I set the pace and had some fast guys with me, and I just ran away from them. The course was really flat and fast (not my strong suits) and I ran away from Josh and Jim Johnson (who had 4 infected wisdom teeth) who are very good on that type of terrain. It is only one race, but I think it is a sign of things to come. The week wasn’t very impressive, but I think I needed a little rest after 4 very good weeks of training. Last year a 45 mile week with a fartlek, a good race and a long run would have been a good week. Looking forward to getting back at it this week.
Monday, January 25, 2010
Feeling Like Pooh
M- 2.0 Stark Rd. (10:00PM) 14:34, 5x100m strides in 2nd mile, not pretty, but better than no run at all.
Tu- AM: 6x 3:00 up Cathedral Legde Rd. (+/-9%), jog down rest, all on snowshoes, covered about a 1/4 mile on ups, tough workout but solid. 4.4 wu/cd on SS
PM: 3.6 miles roads 36:32 easy w/ Roger
W-Black Cap via Hurricane Mt. Rd. and trail 6.0 miles 1:05:01, 37:15 to summit, ran easy
Th- 6 x 0.8 miles (3:00 rest) at Settlers Green, 5.0 mi wu w/ Roger 47:56, Splits: 4:45 (watch issue? felt same effort as 2nd one) 4:33 4:30 4:28 4:30 4:28 much better than last week, 0.8 cd
F- Black Cap via Hurricane again 6.4 miles 1:14:13, 36:17 to summit, ran easy, beautiful view (http://www.facebook.com/photo.php?pid=968823&l=7f39db577e&id=1315312930)
Sa-Pooh Hill(less) Snowshoe 8k, 4th place 36:57. Felt flat. Yesterday's mountain run didn't help, but I needed to blow off some steam. Out of the race right from the start. I had nothing. Double J beat me by 3 minutes, I was hoping to be running with him for the win. He had a great race though. So did Ben Nephew, Bob Jackman and Jim Pawlicki. It was tough gutting it out knowing I had no chance at catching anyone. Great workout either way. Pretty flat course. wu/cd 3.5
Su- 14.6 miles Stark Rd. & Eidelweiss, 1:43:54 (7:07 pace), hilly run, tried to run easy, right quad has a good knot in it, but it's only noticeable on the downhills.
Totals (through Sat.): 61 miles, 8.9 hours
I'm feeling pretty tired right now. Didn't feel bad all week, just showed up this morning. I should be tired from all the work I've put in the last 4 weeks. Just had a bad race. Nothing hurts, just tired. I can live with tired, especially if it means good things in the long run. Looking forward to the Sandwich Sidehiller 4 Miler this weekend. The course is more technical than Pooh Hill, but still has a lot of wide groomed trail. Should be a good race.
Tu- AM: 6x 3:00 up Cathedral Legde Rd. (+/-9%), jog down rest, all on snowshoes, covered about a 1/4 mile on ups, tough workout but solid. 4.4 wu/cd on SS
PM: 3.6 miles roads 36:32 easy w/ Roger
W-Black Cap via Hurricane Mt. Rd. and trail 6.0 miles 1:05:01, 37:15 to summit, ran easy
Th- 6 x 0.8 miles (3:00 rest) at Settlers Green, 5.0 mi wu w/ Roger 47:56, Splits: 4:45 (watch issue? felt same effort as 2nd one) 4:33 4:30 4:28 4:30 4:28 much better than last week, 0.8 cd
F- Black Cap via Hurricane again 6.4 miles 1:14:13, 36:17 to summit, ran easy, beautiful view (http://www.facebook.com/photo.php?pid=968823&l=7f39db577e&id=1315312930)
Sa-Pooh Hill(less) Snowshoe 8k, 4th place 36:57. Felt flat. Yesterday's mountain run didn't help, but I needed to blow off some steam. Out of the race right from the start. I had nothing. Double J beat me by 3 minutes, I was hoping to be running with him for the win. He had a great race though. So did Ben Nephew, Bob Jackman and Jim Pawlicki. It was tough gutting it out knowing I had no chance at catching anyone. Great workout either way. Pretty flat course. wu/cd 3.5
Su- 14.6 miles Stark Rd. & Eidelweiss, 1:43:54 (7:07 pace), hilly run, tried to run easy, right quad has a good knot in it, but it's only noticeable on the downhills.
Totals (through Sat.): 61 miles, 8.9 hours
I'm feeling pretty tired right now. Didn't feel bad all week, just showed up this morning. I should be tired from all the work I've put in the last 4 weeks. Just had a bad race. Nothing hurts, just tired. I can live with tired, especially if it means good things in the long run. Looking forward to the Sandwich Sidehiller 4 Miler this weekend. The course is more technical than Pooh Hill, but still has a lot of wide groomed trail. Should be a good race.
Tuesday, January 19, 2010
Feeling Good
M- Wal-Mart Singletrack to Peaked Mt. 7.8 miles, 1:34:21. Good snowshoe run. Felt like crap at the start, but felt better after 3 miles, so I tacked on the summit of Peaked (49:52).
Tu- 6x0.8 mi around Settlers Green Outlets 3.7 mi wu 33:43 w/ Roger, 4:39 4:36 4:34 4:34 4:38 4:27, shooting for 4:24-4:32, felt ok, windy, slower than last week, but tougher conditions, 0.8 cd, 10.6 total
W-Conway snowmobile trails 7.3 miles 1:05:35, felt good, ran w/ Paul
Th- 5k fartlek in Whitaker Woods, 22:37 (7:18 pace) on snowshoes, good workout, 5.1 mile 48:23 wu w/ Roger
F- 0 Got up before work, but I was a pansy and didn't want to run in the cold. Hiked up and down Thorn Mt. at work all day, then drove to Norwood, MA
Sa- Feel Good Farm Snowshoe Race, 4 miles 37:18 1st place, pretty good race. good to bust the rust. Felt good on the climbs, but still some work to do. Course was pretty boney. Lost both rear cleats on my well used snowshoes.
wu/cd 4.0 mi
Su- Long run in the Blue Hills Reservation w/ Ben Nephew 9.4 miles 1:58:27. Cool run. Lots of gain and descent on the Skyline Trail. Got to try the Khatoola Microspikes for the first time.
Totals: 52.6 miles 8.50 hours. Decent week. Not happy about the goose egg on Friday, or the lack of hill sprints or ballistic exercises on Wednesday. Off to a better start this week though. I'll be racing the Pooh Hill(less) Snowshoe Race this weekend. Should be a fast course and a fast crowd with the likes of Double J, Ben , Jim P and Geoff in the mix.
Tu- 6x0.8 mi around Settlers Green Outlets 3.7 mi wu 33:43 w/ Roger, 4:39 4:36 4:34 4:34 4:38 4:27, shooting for 4:24-4:32, felt ok, windy, slower than last week, but tougher conditions, 0.8 cd, 10.6 total
W-Conway snowmobile trails 7.3 miles 1:05:35, felt good, ran w/ Paul
Th- 5k fartlek in Whitaker Woods, 22:37 (7:18 pace) on snowshoes, good workout, 5.1 mile 48:23 wu w/ Roger
F- 0 Got up before work, but I was a pansy and didn't want to run in the cold. Hiked up and down Thorn Mt. at work all day, then drove to Norwood, MA
Sa- Feel Good Farm Snowshoe Race, 4 miles 37:18 1st place, pretty good race. good to bust the rust. Felt good on the climbs, but still some work to do. Course was pretty boney. Lost both rear cleats on my well used snowshoes.
wu/cd 4.0 mi
Su- Long run in the Blue Hills Reservation w/ Ben Nephew 9.4 miles 1:58:27. Cool run. Lots of gain and descent on the Skyline Trail. Got to try the Khatoola Microspikes for the first time.
Totals: 52.6 miles 8.50 hours. Decent week. Not happy about the goose egg on Friday, or the lack of hill sprints or ballistic exercises on Wednesday. Off to a better start this week though. I'll be racing the Pooh Hill(less) Snowshoe Race this weekend. Should be a fast course and a fast crowd with the likes of Double J, Ben , Jim P and Geoff in the mix.
Tuesday, January 12, 2010
More hay in the barn
M- Wal-Mart Corridor 19 6.0 mi 54:45, felt ok, pretty tired, ran w/ Paul, 10x80m strides after
Tu- 6x0.8 mi around Settlers Green Outlets 4.0 mi wu 37:34 w/ Roger, 4:38 4:28 4:33 4:33 4:30 4:28, shooting for 4:24-4:32, felt good, legs stiff during wu, 0.8 cd, 11.1 total
W- 7.5 roads N. Conway 58:03, felt ok, quads tired, ballisatic exercises after
Th- AM: Wal-Mart Corridor 19 6.0 mi 51:36, felt ok, felt good, ran easy w/ Paul
PM: 5k snowshoe hard run, 4.0 mi wu w/ Roger on roads 36:41, hard 5k on Whitaker Woods Fun Run course in 21:46 (7:01 pace), I run this course hard in the summer in around 17:00, about 2/3 groomed, felt good
F- Wal-Mart Corridor 19 6.0 mi 53:32, felt ok, quads dead, ran w/ Paul, skipped hill sprints
Sa- Switchback Way (Jackson) Hill Workout (avg 9% grade, parts much steeper), 3.0 mi wu 22:28, 2 min up, 1:30 down, 3 min up, 1:45 down, 4 min up, 3 min down, 5 min up, 1.7 mi cd, ok workout, legs felt like wooden posts on wu, made it to last utility pole before Juniper Way in 21:00, would like to use this road again.
Su- 3 hour classical ski on Hall Trail (+/-1000 ft elevation gain) w/ Jess, no run
Totals: 51 miles, 10.0 hours. Pretty good week. Didn't get the long run in on Sunday, but I wasn't sitting on my butt eating potato chips either. Quads have been heavy all week, but I've been snowshoeing a lot and been doing a good amount of quality too. Nothing hurts though so that is good. Might race the Feel Good Farm snowshoe race this weekend. Not sure yet.
Tu- 6x0.8 mi around Settlers Green Outlets 4.0 mi wu 37:34 w/ Roger, 4:38 4:28 4:33 4:33 4:30 4:28, shooting for 4:24-4:32, felt good, legs stiff during wu, 0.8 cd, 11.1 total
W- 7.5 roads N. Conway 58:03, felt ok, quads tired, ballisatic exercises after
Th- AM: Wal-Mart Corridor 19 6.0 mi 51:36, felt ok, felt good, ran easy w/ Paul
PM: 5k snowshoe hard run, 4.0 mi wu w/ Roger on roads 36:41, hard 5k on Whitaker Woods Fun Run course in 21:46 (7:01 pace), I run this course hard in the summer in around 17:00, about 2/3 groomed, felt good
F- Wal-Mart Corridor 19 6.0 mi 53:32, felt ok, quads dead, ran w/ Paul, skipped hill sprints
Sa- Switchback Way (Jackson) Hill Workout (avg 9% grade, parts much steeper), 3.0 mi wu 22:28, 2 min up, 1:30 down, 3 min up, 1:45 down, 4 min up, 3 min down, 5 min up, 1.7 mi cd, ok workout, legs felt like wooden posts on wu, made it to last utility pole before Juniper Way in 21:00, would like to use this road again.
Su- 3 hour classical ski on Hall Trail (+/-1000 ft elevation gain) w/ Jess, no run
Totals: 51 miles, 10.0 hours. Pretty good week. Didn't get the long run in on Sunday, but I wasn't sitting on my butt eating potato chips either. Quads have been heavy all week, but I've been snowshoeing a lot and been doing a good amount of quality too. Nothing hurts though so that is good. Might race the Feel Good Farm snowshoe race this weekend. Not sure yet.
Sunday, January 3, 2010
Go Big or Go Home
M- Old Westside & Moat Lane 9.3 mi 1:04:13 (6:54 pace), felt good, easy run, 10x50m strides after
Tu-AM: Old Bartlett Crown Ridge 5.6 mi 42:53 (7:39 pace), felt ok, very windy, ran w/ Joe Shairs
PM: Settlers Green 3.0 mi 28:27 (9:29 pace), still cold and windy, ran w/ Roger
W-AM: Office to Falcon Way & Back 6.5 mi 50:17 (7:44 pace), felt good, not as windy as yesterday, ran w/ Joe Shairs, drills and exercises after
PM: classical skiing on the Ellis River Trail w/ Jess, 1:20:00 skied easy, quads and abs sore from exercises!
Th-AM: Wal-Mart Corridor 19 Trail 6.0 mi 46:46 (7:48 pace), felt good, still sore from exercises, ran 3.0 mi out w/ Paul for warm-up then did a fartlek on the way back in 19:31 (6:30 pace). Trail was well packed snow/ice. Made for fast running. Used MudClaw O+ spiked shoes.
PM: North Conway Short Loop 3.6 mi 36:23 (10:06 pace), slushy, ran easy with Roger
F-Corridor 19-->Hurricane & Back 10.4 mi 1:40:55 (9:42 pace), felt ok, a little tired, packed snowmobile trail with loose stuff on top, left hip a little sore, 10x20 hills near end, ran w/ Paul
Sa-Wal-Mart to E. Conway Powerline Jct. 12.0 mi 1:40:16 (8:21 pace), felt good, used snowshoes on the snowmobile trails, 2.3 mi w/u in 20:49, then did a 9.7 mile tempo in 1:19:27 (8:11 pace)
Su-Hurricane Mt. Rd.-->Black Cap-->Peaked Mt. 12.0 mi 2:48:35 ( 14:03 pace) 3000+' of elevation gain, felt good until second climb up Black Cap, bonked big time, snow was loose on this climb, but good run overall.
Totals: 68.4 miles, 12.0 hours. Pretty happy with the week considering its the best I've had in a long while in terms of volume and quality. Left hip was a little sore near the end of the week, but it's probably from the addition of running in the snow. It felt better today though. The paces on the snowshoe / snowmobile trail runs probably don't mean much because of varying conditions, but I was very happy with the fartlek, especially considering it's the first hard effort I've had since Bay State. I fell off near the end of the tempo, but not too bad. 8:11 pace is not too bad though for an effort that long on snowshoes, even if it is groomed. I used the same trail for both of those. It's a rolling hilly trail that I've always wanted to run hard but have usually just used for easy miles. I think I'd like to keep using this trail as a benchmark for these workouts. This week I had the luxury of some reduced hours at work, so the volume won't be as high next week, but I will make sure I get all of the quality in. Also, I may cut the long run down to the 2:00-2:15 range until I get used to the volume and intensity, but I want to keep the climbs in it.
Tu-AM: Old Bartlett Crown Ridge 5.6 mi 42:53 (7:39 pace), felt ok, very windy, ran w/ Joe Shairs
PM: Settlers Green 3.0 mi 28:27 (9:29 pace), still cold and windy, ran w/ Roger
W-AM: Office to Falcon Way & Back 6.5 mi 50:17 (7:44 pace), felt good, not as windy as yesterday, ran w/ Joe Shairs, drills and exercises after
PM: classical skiing on the Ellis River Trail w/ Jess, 1:20:00 skied easy, quads and abs sore from exercises!
Th-AM: Wal-Mart Corridor 19 Trail 6.0 mi 46:46 (7:48 pace), felt good, still sore from exercises, ran 3.0 mi out w/ Paul for warm-up then did a fartlek on the way back in 19:31 (6:30 pace). Trail was well packed snow/ice. Made for fast running. Used MudClaw O+ spiked shoes.
PM: North Conway Short Loop 3.6 mi 36:23 (10:06 pace), slushy, ran easy with Roger
F-Corridor 19-->Hurricane & Back 10.4 mi 1:40:55 (9:42 pace), felt ok, a little tired, packed snowmobile trail with loose stuff on top, left hip a little sore, 10x20 hills near end, ran w/ Paul
Sa-Wal-Mart to E. Conway Powerline Jct. 12.0 mi 1:40:16 (8:21 pace), felt good, used snowshoes on the snowmobile trails, 2.3 mi w/u in 20:49, then did a 9.7 mile tempo in 1:19:27 (8:11 pace)
Su-Hurricane Mt. Rd.-->Black Cap-->Peaked Mt. 12.0 mi 2:48:35 ( 14:03 pace) 3000+' of elevation gain, felt good until second climb up Black Cap, bonked big time, snow was loose on this climb, but good run overall.
Totals: 68.4 miles, 12.0 hours. Pretty happy with the week considering its the best I've had in a long while in terms of volume and quality. Left hip was a little sore near the end of the week, but it's probably from the addition of running in the snow. It felt better today though. The paces on the snowshoe / snowmobile trail runs probably don't mean much because of varying conditions, but I was very happy with the fartlek, especially considering it's the first hard effort I've had since Bay State. I fell off near the end of the tempo, but not too bad. 8:11 pace is not too bad though for an effort that long on snowshoes, even if it is groomed. I used the same trail for both of those. It's a rolling hilly trail that I've always wanted to run hard but have usually just used for easy miles. I think I'd like to keep using this trail as a benchmark for these workouts. This week I had the luxury of some reduced hours at work, so the volume won't be as high next week, but I will make sure I get all of the quality in. Also, I may cut the long run down to the 2:00-2:15 range until I get used to the volume and intensity, but I want to keep the climbs in it.
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