Training Log Archive: ultra_amyIn the 28 days ending Feb 28, 2014:
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Thursday Feb 27, 2014 #
Running (Snow run) 1:20:00 [1] 8.0 mi (10:00 / mi)
Easy morning run on the snowy ridge with Jason and Chris. Footing was a bit wonky and slow until the power line, then snowmobilers made the rest fairly good running. Was super cold (about 0?)...blah!
Tuesday Feb 25, 2014 #
Biking (Spinning) 1:30:00 [1] 22.5 mi (4:00 / mi)
Spinning on the bike...watching the Olympics...that enthusiasm will last for a while! Great to relax with the legs - they are a bit tired and all.
Monday Feb 24, 2014 #
Running (Easy run) 1:00:00 [1] 5.0 mi (12:00 / mi)
Easy snow run at the Notch. Had to literally walk up/down a few sections that were sheer ice, but otherwise it was fun to just relax and enjoy. Took it super easy, I know I'm a bit tired after last week.
Weights (CF lifting) 1:15:00 [3]
Spend a bit more time in the gym - we got in a few more exercises...I tried not to completely kill it, and I felt a bit tired in general...but it was a good day at the gym. Started our plank challenge with 3 x 1:00.
Sunday Feb 23, 2014 #
Running (Jones) 1:45:00 [3] 13.0 mi (8:05 / mi)
Horrible, horrible, no good, very bad day. Warmed up a few miles, then did the Jones 10 Miler. I felt ready - I know I might not have the best road speed, but I do feel strong and figured I'd do ok. Nope....after starting out conservatively (6:45s) for the first 2 miles and then trying to find my strength on the uphill from mile 2-3...then my body just settled into 7 minute pace and wouldn't go any faster. It's like it got stuck in tempo mode! Then, on the last uphill my body was done and I literally just cruised it in without any passion. Embarrassing run out there! My legs were a bit stiff and I had some random soreness around the hamstrings and my hip...but I don't think that really affected much...what a horrible day, and what a humbling reminder that I have a long way to go before I'm fit!
Saturday Feb 22, 2014 #
Snowshoe (Snowshoe race) 2:00:00 [3] 12.0 mi (10:00 / mi)
Did the Curly's Snowshoe race - my goal was to finish well enough to qualify for Nationals...(and my dream goal was to win the race so I could win the Massachusetts Title). We warmed up a few miles easy running. The race went out hard, but about 1/2 mile in there was a climb and I felt so strong and easily got ahead of the guys around me. I fell into pace just ahead of Ken Clark, but took a short wrong turn and after about 2 miles he offered to set the pace...and I remembered that with racing Jones the next day I didn't want to completely kill it. I fell into pace behind him, and he set a strong but manageable pace as we cruised around the course in about 10 min/mile pace. I felt great - I was almost clipping his heels at mile 4, but stayed behind him (didn't want to be the jerk that lets him set the pace for miles then out-sprints him!)...and good thing I did because he lit it up with about 1/4 mile to go so I had to pick it up to stay with him. We finished 5th and 6th...and I won the female race by over 5 minutes. I cooled down with Wayne and we picked up the course markings in the first 2 miles. In general, I feel like my strength training has been paying off, and I felt like I did a solid but conservative effort. Yay!
Friday Feb 21, 2014 #
Biking (Spinning) 1:30:00 [1] 22.5 mi (4:00 / mi)
Great spin - I was so fired up watching the Olympics with Sara, and the pace just kept going up. :)
Thursday Feb 20, 2014 #
Weights (CF lifting) 50:00 [3]
Super quick lifting session at the gym. Steph and I both maxed out our deadlift, which was awesome! We rushed through the rest of the workout, since we both had limited time. Didn't hammer the abs as much as usual.
Running (Hill repeats) 1:40:00 [3] 10.0 mi (10:00 / mi) +1860ft 8:30 / mi
Sugarloaf repeats! Did 4 total. The entire climb was covered in snow, so I couldn't go any harder than tempo, and even with that I was losing traction. Aaron joined for the first 3, and Brian joined for the middle two...I did the last one on my own. Felt good - strong, but maybe it was because I could only go so fast.
Wednesday Feb 19, 2014 #
Running (CF Track workout) 1:00:00 [4] 7.5 mi (8:00 / mi)
Did a full-on CF style workout this morning. I warmed up outside for ~15 minutes, then a bit more inside. Did the 'pose running method drills' with the CF folks, then did the workout. Workout was 4 x 1000 (1 min rest), 400 (2 min rest), all out effort. For me, I figure that's about 6-min pace, so the goal would be 4:45 for the 1000s and 1:30 for the 400s (maybe a few seconds faster for the 400s...). I did 4:47, 1:30, 4:47, 1:29, 4:47, 1:28, 4:50 (really died on the last one!), 1:28. Cooled down a bit at the track...I was completely spent. I could feel the lactic acid building up in the legs on the 2nd set...so I am pleased to have been around the 6:00 minute mark for most of the work - and to not have slowed down that much (except for that one bomb!). CF workouts are so hard for me - they are just outside my comfort zone to go 'all out', but I guess that's good for me!!!
Legs still super sore from lifting on Monday!
Legs still super sore from lifting on Monday!
Biking (Spinning) 1:00:00 [1] 15.0 mi (4:00 / mi)
I am still a bit sore from Monday's lifting (ugghh!), and it had dumped about 4 inches of snow before turning to freezing rain as I left work. Seemed like a day to spin on the trainer, watch Olympics, and relax. :)
Tuesday Feb 18, 2014 #
Running (Track workout) 1:15:00 [3] 9.0 mi (8:20 / mi)
Indoor Track workout - warmed up outside, then another 1 mile inside. Then, Apryl, Patrick and I did 3 x 1 mile repeats at fast tempo (goal pace of 6:40), hit 6:41, 6:40, 6:39...then for our last one we did 1 mile at fast tempo but continued another 1/2 mile at 'all out' (goal of 6:00?). We got a bit behind on the mile - hit 6:43, then I finished the whole thing in 9:50 (so 3:07 for the half). Not bad, but not great. Good workout, tho. My legs are killer sore from yesterday's lifting session!!! Short cool down so I could get to work.
I realize this is my first run in a week - I was taking it easy to be sure my groin pain healed...and it seems to be fine. Yay!
I realize this is my first run in a week - I was taking it easy to be sure my groin pain healed...and it seems to be fine. Yay!
Running (Snow run) 1:15:00 [1] 7.0 mi (10:43 / mi)
Snow run at the Notch with Brad. The trails were tracked out pretty good...in some places...and horrible in others. So, running over Norwottuck and around was great...once we went to run over Rattlesnake Knob we were post holing to our knees on every other stride...so we turned around. We attempted a bit of running on the Earl's Trails side, but again it wasn't packed down enough and we post holed for about 10 minutes before we turned back. Oh well. Leg felt ok even with the snow.
Monday Feb 17, 2014 #
Weights (CF lifting) 1:00:00 [3]
Did a killer lifting workout - I am starting to add weights to all the exercises I do. I was particularly pleased to squat 100 pounds....that's a new PR for me! :)
Sunday Feb 16, 2014 #
Erging (Crash-Bs) 45:00 [4] 8.0 km (5:38 / km)
Crash-Bs finally came! I warmed up a good 1/2 hour or so - taking it easy, then adding in a few power 10s...even did a pick drill or two. Luckily, I weighed in as lightweight (small victory), so I didn't have to do a ton of working out to sweat myself down. Got to my race erg and was given another few minutes to warm up. Didn't feel like I 'had it', so I raced as well as I could. Finished the race in 7:51 - rowed strong thru 3/4th of it, but really died in the last portion - my quads were on fire (perhaps a bit too much biking leading up to it?). Bummer to not PR, but still, only a few seconds off my time from last year isnt' bad.
Saturday Feb 15, 2014 #
Biking (Spin) 1:00:00 [1] 15.0 mi (4:00 / mi)
Easy 1 hour spin...watching the Olympics...got fired up!!!
Friday Feb 14, 2014 #
Biking (Spinning) 1:30:00 [1] 22.5 mi (4:00 / mi)
Spun again this morning - there is still snow falling, so it was easier to stay inside. Hope the weather will settle so I can play outside soon!
Erging (Erg class) 45:00 [2] 7.5 km (6:00 / km)
Easy erg class - it was just Laura and I and we're both doing Crash-Bs on Sunday. So, we warmed up 10-15 minutes, then did 2 x 2k at goal pace + 20 seconds...and really focused on our race and all. Then, did a bunch of stretching and foam rolling. It was a nice break to take a few minutes for my body. :)
Thursday Feb 13, 2014 #
Erging (Erg class) 1:01:00 [3] 11.9 km (5:08 / km)
Total killer workout - warmed up 13 minutes (2.2k) with pick drills, power tens, etc. Then, did two sets of 12 x 1 min on/1 min off. For the first set, the goal was 2:05, and see how low I could get the rate. I averaged around 2:03, and held a rate of 28 mostly. Second set, the goal for the first 5 was to hit 2:02 - I averaged 2:01 for this. Then, we did 1 all out (1:55!), 1 easy with pressure (2:12), 1 all out (1:55), and then the last 4 were easy/cool down at 2:15 pace. Great workout!
Biking (Spinning) 1:00:00 [1] 15.0 mi (4:00 / mi)
Spun with Brian - note to self, don't do that again. He's so miserable on the bike that he kept asking 'how much longer'...and it made the time on the bike drag on! But, we watched some Olympics and I know my turnover was pretty darn high. About 15-20 minutes in, I felt a 'ping' in my groin, and I think it was whatever was painful the other day popping back into place...so I am hopeful that running will be ok again!
Wednesday Feb 12, 2014 #
Biking (Spinning) 1:15:00 [1] 19.0 mi (3:57 / mi)
Had a great spin - watched Olympics and got fired up with the women's ski jumping, speed skating, and biathlon races!
Biking (Spinning) 1:45:00 [1] 26.0 mi (4:02 / mi)
Spun again in the afternoon - I had forgotten how my leg was a bit tweaked from yesterday's run, so I opted to take it easy. Watched a ton of Olympics, which kept me working hard!
Tuesday Feb 11, 2014 #
Running (Tempo Track Workout) 1:00:00 [3] 8.0 mi (7:30 / mi)
Warmed up 15 minutes (2 miles?) then did 5 x 1 mile at hard tempo (6:40 goal pace) with 1-2 minutes recovery. Did 6:40, 6:39, 6:38, 6:37, 6:37. Last one felt a bit hard for the first half. Didn't really get any cool down since it was time to go by the time I finished my last interval! Wished I could have started just a bit earlier and gotten in 6 repeats...but whatever!
Running (Snow run) 1:25:00 [1] 8.0 mi (10:37 / mi)
Snow run - trails were a bit sloppy, but not so bad. My adductor was a bit tweaked during the run, so I had to take it easy in the 2nd half of the run (likely just due to slipping around on uneven surfaces). Because of that, I opted out of lifting and yoga last night - thought it best to go home and stretch instead...
Monday Feb 10, 2014 #
Erging (Erg Class) 48:00 [3] 9.0 km (5:20 / km)
Erg Olympics! We had a ton of fun...warmed up about 15 minutes, then did 8 events:
500m row (1:55.9)
20 strokes @ 14 spm (306m)
2 Person Relay - 1200m (4:51.5 - I did 900 meters of it, at 1:55 pace)
Biathlon - 4 x 100m/20 crunches (rowing split = 1:47)
250m (56.9)
500m @ 20 spm (2:15)
Triathlon - 3 x 100m/10 kb swings/10 kb squats (didn't catch time!)
100m (22.0)
Cooled down about 3 minutes...but this was hard, and so much fun!
500m row (1:55.9)
20 strokes @ 14 spm (306m)
2 Person Relay - 1200m (4:51.5 - I did 900 meters of it, at 1:55 pace)
Biathlon - 4 x 100m/20 crunches (rowing split = 1:47)
250m (56.9)
500m @ 20 spm (2:15)
Triathlon - 3 x 100m/10 kb swings/10 kb squats (didn't catch time!)
100m (22.0)
Cooled down about 3 minutes...but this was hard, and so much fun!
Running (Trail/snow run) 1:00:00 [1] 6.0 mi (10:00 / mi)
Easy run at the Notch with Meghan - to Rattlesnake Knob via RFT and back.
Sunday Feb 9, 2014 #
Note
I don't know if it was the long training week, my body dealing with different muscles of winter hiking, my body dealing with keeping me warm in the cold, the super long day on Saturday to get to the Whites and back, or if I'm coming down with a cold. Either way, I was so tired on Sunday that it felt like early morning all day, and I barely made it off the couch.
Saturday Feb 8, 2014 #
Walking (Snow hike) 6:00:00 [1] 9.0 mi (40:00 / mi) +2500ft 31:40 / mi
Did a winter hike of Liberty and Lafayette in the Whites. It was super fun, but I am a bit of a mess with mountaineering boots and crampons on snow-covered rocks! Luckily, Sara loaned me enough gear to keep me warm and happy.
Friday Feb 7, 2014 #
Erging (Erg class) 48:00 [3] 9.5 km (5:03 / km)
Erg class moved from Wednesday (due to snow). Warmed up about 15 minutes, then did 3 x 8 minute pieces. First one was supposed to be at 2k (all-out effort)...and I just couldn't seem to summon that this morning - perhaps it's that I'm tired, perhaps it's that Meghan set the damper at 3 and I was really struggling with the strength to do that. Anyway, I ended up being closer to 2k + 5 seconds. Then, after a bit of rest/recovery, we did two more pieces of 26-28 spm (goal pace 2k + 5 sec, so mine was really 2k + 10 sec) - after 2 minutes we tried to crank the pace down without increasing stroke race. Last piece was an increasing stroke rate (1'@24, 1'@26, 3'@28, 2'@30, 1'@32) where we tried to keep 2k + 5 sec pace till the end where it crept down. It was super hard, and I was completely gassed at the end!!!
Erging (Erg class) 53:00 [3] 9.0 km (5:53 / km)
Did a double erg session today! Just worked out that way. Anyway, this afternoon's session was an easy warmup (16 min/ 3k) with easy rowing, pick drills, and some power 10s. I worked on a few starts also. Then, we did 2 x 1k at increasing rate (every 2 minutes, take it up 2spm - started at 24 for 1st set, 26 for 2nd set). (2:07; 2:05 for intervals). 3 minute rest, 1k rowed. Then, did 8 x 250 row, 1 minute circuits (kb swing, crunches, push ups, kb squats) and 1 minute rest. This was killer, but I tried to work on my start and then settling into 1:55-1:57 pace (I was pretty tired, so that was hard!). Rowed 59-57 seconds for my time...and was super gassed at the end of the workout!
Snowshoe (Snowshoe run) 45:00 [1] 4.0 mi (11:15 / mi)
Did an easy snowshoe run w/ Meghan after rowing class. It was fairly well tracked out, so we covered more distance than I did yesterday. I am pretty well wiped out after the last few days and plenty of snowshoe running.
Thursday Feb 6, 2014 #
Snowshoe (Snowshoe run) 1:30:00 [2] 6.0 mi (15:00 / mi)
Did a snowshoe run w/ Jason...first one in a year, and I was so happy! I remember how hard that is the first few times I go out and snowshoe run, so I tried to take it easy and just enjoy. We did the ridge trail, to the generators and back. Beautiful morning! We had to break trail for the first half to the power lines, then there were snowmobile tracks to follow for the 2nd half. I was just so happy to be out there!!!
Snowshoe (Snowshoe run) 46:00 [1] 3.5 mi (13:09 / mi)
Did a snowshoe run at the bottom of Earl's trails. They had been mostly broken out, so it was nice to actually 'run' on snowshoes. Yay! I am tired from the sudden time on snowshoes - but I'm loving it!
Weights (CF Workout) 1:00:00 [3]
Did a CF-esk lifting session. I was pretty gassed and didn't even get a good press number...but my deadlift was my best yet. I am pretty sore/fatigued in general, so this was a bit rough. Oh well!!!
Wednesday Feb 5, 2014 #
Biking (Spinning) 1:05:00 [1] 16.0 mi (4:04 / mi)
Spun on the bike this morning - with the snow, I don't know if/when I'll have the chance to get outside and do anything today, so I figured I'd at least get my sweat on before work.
Snowshoe (Snowshoe hike) 2:30:00 [1] 7.0 mi (21:26 / mi)
Snowshoe hike w/ Steph and Meghan - we went from Steph's house, on bike path to Emily Dickenson trail and back. Beautiful night! I was hoping to do more in the snow (snowshoe run or something?), but with the weather and a late day at work...I just had to settle for doing something active. Gotta remember that at times mother nature will dictate the training.
Tuesday Feb 4, 2014 #
Running (track workout) 1:10:00 [3] 9.0 mi (7:47 / mi)
Did an indoor track workout with Laura. Warmed up a lap and a half outside, plus another 1/2 mile or so inside. Then, did her 'CFE workout' of marathon pace/mile pace for 1000/300, 800/300, 600/300, 400/300, 200/300 (and added an extra 200/300). Goal MP is ~ 7:20, goal mile pace is ~6:00 (or all out!). Times were: 4:35/5:41, 3:33/4:40, 2:43/3:50, 1:48/2:55, 0:55/2:01, 0:54/1:58. Recovery between each was an easy 200m. Cooled down about a mile. Felt good, a bit stiff at the end, but glad to hit paces and feel good.
Running (Hill repeats) 1:35:00 [2] 9.6 mi (9:54 / mi) +1860ft 8:22 / mi
Ran 4 x Sugarloaf repeats with Aaron. It was a slow day - the entire climb was covered in several inches of snow covering a sheet of ice - so half our steps on the way up resulted in us skidding out and not getting traction. On the way down, it was scary to try to not fall on my butt! But, it was great to get hills as a regular part of my week...gotta keep it up!
Monday Feb 3, 2014 #
Running (Snow run) 1:45:00 [1] 9.0 mi (11:40 / mi)
Did a run in about 4" fresh powder...was so much fun! Had to practically walk down Norwottuck (due to snow over slush/ice), but otherwise was a great run. Felt great!!!
Weights (CF style) 1:00:00 [3]
Did a CF-style workout w/ Steph. Working up towards some of my lifting maximums...pretty exciting!
Erging (Erg class) 52:00 [3] 9.7 km (5:22 / km)
Erg class - warmed up about 20 minutes easy (with pick drills), then did several minutes of practice starts (so cranking out 100m really fast!). Then, did 12 x 1 min on/1 min off, playing with stroke rate and damper setting...trying to figure out what my ideal settings are. I at least got down below 2:00 pace and felt good...but was pretty wrecked at the end of the workout. We did a quick 3 minutes easy row to cool down...
Sunday Feb 2, 2014 #
Running (Trail run) 2:00:00 [1] 12.0 mi (10:00 / mi)
Trail run w/ Jason and his friend Mike on the Sawmill trails - I had never seen these trails, and they were awesome! Plenty of up and down as we went over the jeep crusher and other fun sections. Luckily, the pace was fairly casual.
Saturday Feb 1, 2014 #
Running (Trail run) 2:25:00 [1] 14.0 mi (10:21 / mi)
Trail run w/ Meghan - nice and easy...but it was a bit sloppy out there. We ran the big loop at Earl's Trails, then went to do Mt. Norwottuck, but only did a the first initial climb - Meghan was a bit tired. Felt good, hardly felt the effort.
Running (Road run) 1:25:00 [1] 10.0 mi (8:30 / mi)
Ran the Jones course with Dana and Jessica. Felt good, but could feel that I had downed lunch between my morning run and this. Legs/hammies were a bit tight by the end...but this is the long run I need to get my training on track!