Training Log Archive: ultra_amyIn the 28 days ending Feb 28, 2011:
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Monday Feb 28, 2011 #
Running (Easy run) 1:05:00 [1] 8.0 mi (8:07 / mi)
Super easy run w/ Kim and Abby. After the ice nastiness this AM, we did an afternoon run - mostly free of ice, but with plenty of slowing down due to road conditions and tons of cars on the road. Felt great, super easy!
Sunday Feb 27, 2011 #
Snowshoe (Snowshoe race) 2:30:00 [3] 13.0 mi (11:32 / mi)
Moody Springs SS race - 5.5 mi total, warmed up ~1.5 miles easy, then ran the race (~1 hour) - race was about 2.5 miles of easy groomed trails, and 3 miles of deep powder that we broke through. Then, cleared the course for another 1:15 (so much easier with the trail packed down by 60 racers!). Felt good, but ankle from yesterday was a bit sensitive.
Saturday Feb 26, 2011 #
Running (Easy run) 2:40:00 [1] 16.0 mi (10:00 / mi)
Trail running w/ Damien and Aaron at Mt. Tom. No idea the actual distance, but we were plugging along pretty good, even with the snow on the trails. I think we went a bit shy of the intended 18 miles (I wanted to get in 3 hours) - but the last few miles we did were ankle twisting...and I didn't want to get injured! Felt great, and was pleased with how I did up and down on the hills of Mt. Tom.
Friday Feb 25, 2011 #
Running (Easy run) 54:00 [1] 6.0 mi (9:00 / mi)
Ran w/ Abby and Laura in Holyoke. Ended up snowing several inches overnight, so we were super slow and cautious on the roads (especially downhills!) and couldn't really get any traction on the uphills. Oh well - glad to get the run down before it started raining today!
Thursday Feb 24, 2011 #
Running (Easy run) 1:34:00 [1] 12.4 mi (7:35 / mi)
Easy run w/ Nicole from her house, around Fair Grounds and up to bike path/Look Park loop. Felt great - and luckily the bike path was in great shape this week.
Wednesday Feb 23, 2011 #
Running (tempo) 54:00 [3] 7.75 mi (6:58 / mi)
Tempo mile repeats w/ Amanda at the Holyoke Res (and in neighborhood). Warmed up around res - 1.5 miles (~12 minutes...finally it wasn't icy!), then did 4 x '1 mile' repeats (still using the 'short course' of ~0.97 miles - slightly longer since the snowbank at the start/finish has melted a bit...so I add ~10 seconds on to each interval). Felt good, but also knew that the goal was 10k pace - so I needed to get about 6:20/mile (or 6:10 for the 0.97 mile loop). I hit the first one in 5:45...so that set the tone, and I wanted to match that pace for the rest - did 5:44, 5:49, 5:51. So, I wish I didn't slow down a bit for the last 2, but in general it was fairly consistent and just ahead of the prescribed pace. Recovery of 0.25 (~2 min), and cool down of 1.5 mile (12 min).
Tuesday Feb 22, 2011 #
Running (Moderate run) 1:03:00 [2] 8.5 mi (7:25 / mi)
Run from my house w/ Annie - did the 10 mile loop but without the stop sign out-and-back...so the loop was 8.5 hilly miles. Annie was on a mission a bit looking forward to her race this weekend (10 hilly miles), so she powered up the hills and lightly picked up the tempo towards the end. I felt great, and it was great to push the pace jsut a bit...but not so that it felt like a workout! :)
Yoga 30:00 [0]
Did yoga and some abs. :) Ahhh...the hammies love this!!!
Monday Feb 21, 2011 #
Running (Long run) 3:10:00 [1] 24.0 mi (7:55 / mi)
Super long run - ran ~2 miles (15 min) on my own, then picked up Annie for the rest of the run. We did a super hilly run including Honey Pot and Granville Road. May adjust the time/distance, Annie had the watch and knows the route! Anyway, we went out at an easier pace (~8 min/mile?) and felt strong and consistent throughout. I also brought my hydration (GuBrew drink) with me and that kept my energy level steady throughout. Much better long run than others recently!
Sunday Feb 20, 2011 #
Snowshoe (Snowshoe race) 1:15:00 [4] 7.5 mi (10:00 / mi)
Hallockville Orchard snowshoe race - warmed up (1.5 miles, 17 min), then did race (3.5 miles, 28 min) then cleared most of the course (2.5 miles, 30 min). Felt ok during the race, but the heavy legs from Saturday didn't turn over as fast as I would have liked. Was pleased to do pretty well considering the back-to-back races.
Saturday Feb 19, 2011 #
Snowshoe (Snowshoe race) 1:30:00 [3] 9.0 mi (10:00 / mi)
Did Moby Dick snowshoe race ~7+ miles long, plus warmup. Felt ok during the race, really had no power on the uphills but felt great on the downhills! Caught people that passed me during the climb when we were coming back down.
Snowshoe (Snowshoe hike) 2:00:00 [3] 7.5 mi (16:00 / mi)
Cleared the course after the race. I ran portions, and hiked portions to get the Moby Dick course cleared. It was fun, but I was almost hypothermic at the end - the wind on the mountain was just a bit more than I could take!
Friday Feb 18, 2011 #
Biking (Trainer) 1:00:00 [1] 15.0 mi (4:00 / mi)
Rode on the bike training for an hour - did quick pickups during commercials.
Thursday Feb 17, 2011 #
Running (Easy run) 1:18:00 [1] 10.1 mi (7:43 / mi)
Easy run w/ Annie - did the 'Honeypot' loop from her house. Luckily the roads were in great shape - just lots of hills on the run! :)
Running (Easy run) 1:15:00 [1] 9.7 mi (7:44 / mi)
Ran in Northampton w/ Nicole - did Smith College/Look Park loop. Parts of bike path were completely iced over (flashbacks of the Res.) so I was pleased with the pace overall - we must have held a great pace in other sections considering the sections we were sliding/skating/shuffling along on. Oh well, felt great, and was fun!
Wednesday Feb 16, 2011 #
Running (Track workout) 1:02:00 [4] 8.5 mi (7:18 / mi)
Indoor track workout w/ Brian (and Kim a bit) - warmed up for 15 min (~2 miles), then did 8 x 800 w/ 200 rest. Goal was 3:15, did 3:09, 3:12, 3:10, 3:10, 3:09, 3:07, 3:05, 3:01. Felt great and was pleased to essentially do this workout on my own (since Brian was way ahead of me...but the ladies were mostly doing their own workout) - so mentally it was great training to stay focused and hit my mark. Cooled down for 12 min (~1.5 miles).
Yoga 30:00 [0]
Yoga and abs. Felt amazing!!!
Tuesday Feb 15, 2011 #
Running (Easy run) 1:18:00 [1] 10.3 mi (7:34 / mi)
Easy run from my house - back to reality...Tuesday run w/ Annie on 10 mile loop! But, felt great to run it without snow, ice, or crazy weather conditions (just a ton of wind...I can deal with that!). :)
Running (Tempo) 1:00:00 [3] 7.5 mi (8:00 / mi)
Tempo 'mile' repeats w/ Chris, Nick and Amanda. Again, warmed up the 1.5 miles on the reservoir (which were shear ice, so it was a slide/quick feet run) for ~15 minutes. Then, did 4 x 0.96 (not quite a mile, so add 15 seconds to each interval!), aimed for tempo pace, but I must have been feeling good plus Chris was right next to me and pushing me (and the road wasn't as icy, so that helped) - 5:58, 5:55, 5:56, 5:45. Decided to only do 4 since they were clearly quality. Recovery of ~0.25 mile (2 min) between each. Cooled down 1.5 miles (15 min) sliding back to the cars...what an adventure!
Monday Feb 14, 2011 #
Walking (Hiking) 2:50:00 [1] 6.2 mi (27:25 / mi)
Hiked in the ADKs - did Porter and Cascade, about 2000 feet vertical, 6.2 miles total - hiking in snow w/ crampons...and top of Cascade was exposed and super windy (could barely move or standup!). Crazy, but a beautiful day!
Sunday Feb 13, 2011 #
Ice skating 1:00:00 [1] 12.0 km (5:00 / km)
Ice skated on the canal in Ottawa w/ Jenny, Ethan, Calvin, and Brian. Skated to end and back...again, with snow on the ice it was a bit harder/slower.
Cross country skiing (Classical skiing) 1:15:00 [1] 15.0 km (5:00 / km)
XC ski w/ Jenny at golf course next to SLU - looped around...slow snow conditions, but I felt great!
Saturday Feb 12, 2011 #
Cross country skiing 2:10:00 [1] 25.0 km (5:12 / km)
XC skied (classical) with Brian at Higley Flow (visiting Jenny) - we lapped and lapped around...and it was great skiing, broken-in trails...fun! :)
Ice skating 30:00 [1] 3.5 mi (8:34 / mi)
Ice skated along the canal (in Ottawa) - with the snow/mush on the ice...it was much slower than expected...but still got the blood flowing a bit.
Friday Feb 11, 2011 #
Note
Day off (unintentional) - house project took priority over working out...clogged kitchen sink (and tons of smelly water!). Yuck!
Thursday Feb 10, 2011 #
Running (Easy run) 1:18:00 [1] 10.1 mi (7:43 / mi)
Easy run w/ Annie - did different 10 mile loop from her house - including a ~2 mile section on a snowy back road...but it was nice and secluded (will be great running in the summer!). But, felt good for the run. :)
Running (Easy run) 1:51:00 [1] 14.25 mi (7:47 / mi)
Easy run w/ Jeff Hanson - did loops thru Amherst neighborhoods. Relaxing - most of the roads were in pretty good shape, surprisingly! Hammies tight by end of run.
Wednesday Feb 9, 2011 #
Running (Track workout) 1:00:00 [4] 8.25 mi (7:16 / mi)
Track workout w/ Kim, Laura, Abby and Brian. Warmed up 15 min (~2 miles), then did 6 x 800 (goal of 3:05 - 3:10) w/ 400 recovery. For the intervals, did 3:08, 3:06, 3:07, 3:05, 3:04, and (pushed it just a bit for the last one) 2:57. Felt great, and the last one surprised me with the time because I was just trying to get a 3:02 or 3:03, but it just felt easy. Cooled down 15 min (~2 miles).
Yoga 30:00 [0]
Yoga and abs. My hamstrings felt so good after this! My abs are still tight the next day...but that's a great feeling.
Tuesday Feb 8, 2011 #
Running (Easy run) 1:21:00 [1] 10.3 mi (7:52 / mi)
Easy run w/ Annie from my house. There was a few inches of snow on the ground this morning (and still falling), so our run consisted of sections with 'two steps forward, one step back'...we were literally slipping backwards with every stride as we tried to get over the hills on the loop. Oh well, I don't think I've done this route with Annie ONCE when it wasn't snowing or icy! :) Felt good and relaxed.
Running (Tempo) 1:18:00 [3] 10.0 mi (7:48 / mi)
Tempo mile repeats at Holyoke Reservoir w/ Nick. We warmed up from the cars over to the Elks (~12 min, 1.5 miles), then did 6 x 'mile' repeats from gate at Elks thru neighborhood and back (I use quotes for 'mile' because it was actually ~0.95 mile long - due to snow/ice conditions at the Reservoir, this was the best I could put together on solid-ish ground, so I should add 15-20 seconds per interval). Even with the black ice on the roads that stopped me in a few places...I was still pleased with my times and consistency. Did 6:25, 6:25 (assume this time for the second one, since I went off track on this interval and had to u-turn, so my watch time was 6:50), 6:28, 6:24, 6:20, 6:13. Felt great and was in the 'zone' for tempo - felt relaxed and strong as I held this pace. Recovery for each was about 0.25 miles (2 min), and cooldown at the end was 1.5 miles back to our cars. Great workout - hammies a bit sore after slipping around on the black ice at times.
Monday Feb 7, 2011 #
Snowshoe (Easy run) 1:00:00 [1] 6.0 mi (10:00 / mi)
No idea the real distance - did an easy snowshoe run w/ Eric at the Notch. Our normal 'loop' wasn't tracked out, and I didn't want to break trail, so we did a double out and back to get in the time and at least pack down the only trail that someone had been down once or twice. Felt good, super relaxed pace.
Sunday Feb 6, 2011 #
Running (Long run) 2:48:00 [1] 20.5 mi (8:12 / mi)
Long run - did rough double loop of the 10/12 mile loop from my house with Annie and Brian. We had some slight obstacles with the ice that came the night before - so I ran the entire time with my microspikes...and some of the roads were sheer ice. But, even on the hilly loops, felt pretty good and kept up a pretty consistent pace. Hamstrings were tight by the end of the run.
Saturday Feb 5, 2011 #
Snowshoe race (Snowshoe race) 1:25:00 [3] 8.5 mi (10:00 / mi)
Northfield Snowshoe Race - warmed up w/ Nick, Chris, Ross and Donald - easy 10 minutes (1.25 miles) running, then warmed up on snowshoes another 5 minutes (0.5 miles). Snowshoe race was ~5 miles up Northfield Mountain and back (and through some super slow single track for about 1/2 the way!) - felt good and relaxed, 52:47. Cooled down by doubling back to get Nick (~0.75 mile) then cooled down further with Nick, Wayne, and Carolyn ~1 mile.
Friday Feb 4, 2011 #
Running (Easy run) 59:00 [1] 7.6 mi (7:46 / mi)
Easy run w/ Annie - ran loop from her house - both of us were glad to get the run done in the am, even if we were both freezing (in the ~0 degree temperatures!) and even if hte roads were a bit slushy. Done, glad to get the Friday run done before 6:15am. Hopefully mother nature will let us go back to our regularly scheduled Thursday am runs - we just need a week without a blizzard!
Thursday Feb 3, 2011 #
Running (Track workout) 1:08:00 [3] 9.0 mi (7:33 / mi)
Track run w/ Abby, Kim and Laura. Abby really wanted to do a workout (and I couldn't convince anyone to just run with me instead), so I dogged it instead and did some easy tempo 400 repeats. Warmed up for ~25 minutes (3.25 miles?), then did 10 x 400s at goal of 90 seconds (did 85-89 seconds) with 200 recovery between each. Felt super easy to hit these. Did ~15 minutes (2 miles?) cooldown easy.
Running (Easy run) 55:00 [1] 6.7 mi (8:13 / mi)
Easy run at Holyoke Reservoir w/ Brian - and we ran into Norm also. The trails were all covered with sevearl inches of loose powder, so we slipped and slid around, jsut happy to get in some mileage away from cars.
Wednesday Feb 2, 2011 #
Circuits 30:00 [0]
Did circuits (in my office to break up the long day) - squats, leg lifts, pushups.
Walking (Snowshoe hike) 50:00 [1] 3.5 mi (14:17 / mi)
No idea the real distance, but went for a snowshoe hike with Annie and Emma behind Vanessa's house - to Stanley Park and back. Considering the snow over the past two days, and not wanting to have yet another slippery/slidy run...we decided to embrace the snow and do a hike in the heavy knee deep snow. I'll do my easy 1 hour run (scheduled for today) on Friday instead...just had to do something to make the crummy day fun!
Tuesday Feb 1, 2011 #
Running (Easy run) 1:20:00 [1] 10.3 mi (7:46 / mi)
Easy run w/ Annie - did loop from my house with hills. Felt good, very relaxed. We are both a bit sore from the weekend, so we relaxed into our pace. There was about an inch of snow on the ground when we ran, so we were slipping and sliding around a bit, and on some of the run, we couldn't see with all the snow flying into our eyes...but we beat most of the storm so glad to have the run done early.
Yoga 30:00 [0]
Did relaxing (stretching) yoga, plus some abs. Needed to stretch out the muscles and just relax after all the stress and snow! :) Felt great.