Training Log Archive: ultra_amyIn the 29 days ending Feb 29, 2016:
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Monday Feb 29, 2016 #
Running (Road run) 1:41:00 [1] 12.3 mi (8:13 / mi)
ahr:140
Easy road run in Holyoke with Abby, Molly and Laura. Legs felt a little draggy early on, but loosened up later into the run. Glad to push and get in 12 miles this morning.
Running (Road run) 1:02:00 [1] 7.9 mi (7:51 / mi)
ahr:146
Easy run with Gwen around the mountain and through a few neighborhoods. Felt sluggish to start, but then ok...
Circuits (Lifting) 45:00 [3]
Sunday Feb 28, 2016 #
Running (Warmup/Cooldown) 1:07:00 [1] 7.5 mi (8:56 / mi)
ahr:142
Warm-up and cool-down for the Jones race. Dragged in the post-race miles, but glad I got it in. (2.4 miles pre-race, 21 minutes. 5.1 miles post-race, 46 minutes).
Running (Road race) 1:07:22 [4] 10.0 mi (6:44 / mi)
ahr:170
Amherst 10 Miler - race went well. Felt like I ran smart and felt solid but focused. Splits were:
Mile 1 -6:31 (ok, downhill mile)
Mile 2 - 6:23 (ok, was that too fast?)
Mile 3 - 7:42 (dreaded uphill mile!)
Mile 4 - 6:43 (ok, I recovered from the uphill)
Mile 5 - 6:42 (wow, am I really running this smoothly?)
Mile 6 - 6:26 (holy crap, this feels great!)
Mile 7 - 6:24 (another slightly downhill mile)
Mile 8 - 6:38 (I'm going to milk every second out of this downhill, cause I know the next mile is up)
Mile 9 - 7:18 (held on strong, focusing on catching guy ahead of me on this climb)
Mile 10 - 6:29 (if I finish strong, I can break 1:08 and that would be amazing!)
Was really pleased with my race. It felt smooth throughout. My goal was to break 1:10, so I was ecstatic to crush that. Yay!
Mile 1 -6:31 (ok, downhill mile)
Mile 2 - 6:23 (ok, was that too fast?)
Mile 3 - 7:42 (dreaded uphill mile!)
Mile 4 - 6:43 (ok, I recovered from the uphill)
Mile 5 - 6:42 (wow, am I really running this smoothly?)
Mile 6 - 6:26 (holy crap, this feels great!)
Mile 7 - 6:24 (another slightly downhill mile)
Mile 8 - 6:38 (I'm going to milk every second out of this downhill, cause I know the next mile is up)
Mile 9 - 7:18 (held on strong, focusing on catching guy ahead of me on this climb)
Mile 10 - 6:29 (if I finish strong, I can break 1:08 and that would be amazing!)
Was really pleased with my race. It felt smooth throughout. My goal was to break 1:10, so I was ecstatic to crush that. Yay!
Saturday Feb 27, 2016 #
Running (Road run) 45:00 [1] 6.2 mi (7:15 / mi)
ahr:156
Easy road run near the house - tried to pick it up in the last mile to simulate my 10-mile race pace for tomorrow (hit 6:53). Felt great!
Friday Feb 26, 2016 #
Running (Road run) 1:33:00 [1] 11.2 mi (8:18 / mi)
ahr:145
Morning run with Abby - we were both tired from yesterday's run, but trudged along. I felt better throughout the run. Tacked on 3 miles at the end on my own...
Running (Road run) 1:00:00 [1] 7.6 mi (7:54 / mi)
ahr:145
Easy run around Amherst with Sarah and Lindsey. Felt good, was expecting the legs to feel super tired/sluggish, but they were fine after a mile or so...
Thursday Feb 25, 2016 #
Running (Road run) 1:48:00 [3] 13.4 mi (8:04 / mi)
ahr:154
Ran Holyoke roads with Abby and Laura - they each had a workout and I was going to try to help them with it. Warned up ~3 miles, then Abby had 5 x 1 mile (at 10k/ 6:15-6:25 pace). Our 1 mile loop was actually 1.02 miles, so we were actually a hair faster than we thought.
I wanted to do my best to pace her out for this workout, and ended up doing 6:18 (6:11), 6:17 (6:10), 6:15 (6:08), (then Abby said that the 4th was her last) 6:11 (6:04). Recovery was 1/4 mile between each. I felt good, like I could have done the 5th one, but Abby was struggling to maintain pace. I felt like I was working hard for these intervals, but they weren't 100%, so I am optimistic that they went well!
We found Laura and did our cooldown, then Laura and I tacked on a few more miles on our own. Felt good! With all my training recently, I am just waiting for the other shoe to drop...
I wanted to do my best to pace her out for this workout, and ended up doing 6:18 (6:11), 6:17 (6:10), 6:15 (6:08), (then Abby said that the 4th was her last) 6:11 (6:04). Recovery was 1/4 mile between each. I felt good, like I could have done the 5th one, but Abby was struggling to maintain pace. I felt like I was working hard for these intervals, but they weren't 100%, so I am optimistic that they went well!
We found Laura and did our cooldown, then Laura and I tacked on a few more miles on our own. Felt good! With all my training recently, I am just waiting for the other shoe to drop...
Running (Trail run) 1:37:00 [1] 7.6 mi (12:46 / mi)
ahr:133
Trail run with Frank at Earl's Trails. Trails were mostly in good shape - there were a few streams to hurdle over in the first half of the run, but otherwise good. The last mile or so was ice-covered and slow going...but we made it. I did somehow manage to have a tree grab my shirt, which pulled me back into the tree, so I wacked my head pretty hard. Have a bit of a headache (and huge bump on the side of my head) afterwards...
Wednesday Feb 24, 2016 #
Running (Road run) 1:15:00 [1] 9.0 mi (8:20 / mi)
Road run around Amherst with Caroline, KA and Jessica. It was rainy and dreary, but luckily I had company to get out there and run. 33 degrees and raining = rough run!
Tuesday Feb 23, 2016 #
Running (Track workout) 1:35:00 [3] 12.0 mi (7:55 / mi)
ahr:150
Track Tuesday! Warmed up outside with Laura, and the track opened a bit later today, so we got in about 5.5 miles warm-up. Then, went inside and warmed up another mile with the group before starting my workout. Did 3 x 1 mile at hard tempo (10 miler?) pace, goal of 6:40ish. Did all three in 6:36 and felt completely controlled. 400 easy between each interval. Then, decided to throw in 1/2 mile all-out and managed a 2:55. Cooled down about a mile. Felt good about the workout, and even happier that I was able to shift gears for the fast last interval.
Monday Feb 22, 2016 #
Running (Road run) 1:25:00 [1] 10.3 mi (8:15 / mi)
ahr:144
Morning run with Abby...expected my legs to be trashed after last week's training, but they feel good! We ran around the Res, which was a bit muddy and slow...but it felt great to be on a soft surface. Tacked on a few miles at the end by myself, and again felt the pace climbing a bit (7:28 last mile). Great to feel my body getting stronger rather than tired after last week!
Sunday Feb 21, 2016 #
Running (Trail run) 2:03:00 [1] 8.0 mi (15:22 / mi)
ahr:123
Trail run at Mt. Tom - trails were complete trash!!! Boilerplate ice in most parts, and sloppy mud in the few non-icy spots. Was frustrated to get in such low mileage, but whatever. Surprisingly the legs feel ok.
Running (Road run) 1:11:00 [2] 9.3 mi (7:38 / mi)
ahr:151
Needed to get in 9 more miles to get in my weekly total, so I convinced Brian to do a quick run around the mountain with me. I tacked on a few miles at the end of the run by myself...I'm learning I tend to pick up the pace when I run by myself, but I'm surprised that I feel ok and can easily pick up the pace after this week! Last mile was a 6:54.
Saturday Feb 20, 2016 #
Running (Road run) 3:37:00 [3] 26.4 mi (8:13 / mi)
ahr:151
Road marathon - 3 laps around the mountain with a few neighborhoods to make it 8.65 per lap (then had to add on a 1/4 mile stretch at the end). Started with Colleen and Molly for lap 1 (1:13, avg. 8:26), then Colleen and Ruthie joined for the next lap (1:13, avg. 8:26). After Colleen peeled off around mile 19, Ruthie and I opened up our strides a bit to finish strong (1:11:30, avg. 7:54). Ended up with the run a hair longer than 26.2, but I wanted to be sure that my watch registered the full marathon...so my marathon time was technical about 3:36. Felt great, even closed out the run with a 7:18 final mile!
Walking (Hiking) 1:30:00 [1] 4.0 mi (22:30 / mi)
Was so nice outside, so Brian and I went for a hike to Sugarloaf and back...and in shorts! :)
Friday Feb 19, 2016 #
Running (Road running) 1:42:00 [1] 12.4 mi (8:14 / mi)
ahr:140
Felt tough to get going this morning, but ran with Abby and Laura in Holyoke. Laura did first 6, then Abby and I added on another few miles (with a few striders in there). I felt good and opted to tack on a few more miles, and kept going...must have felt in the groove, since my last mile was a 7:40. Yay!
Thursday Feb 18, 2016 #
Running (Trail run) 59:00 [1] 4.8 mi (12:17 / mi)
ahr:130
Run at Notch with Frank. Felt a bit tired, but ok.
Running (Trail run) 1:31:00 [1] 7.4 mi (12:18 / mi)
ahr:132
Run at Notch with group...trails were snowy but not in horrible shape.
Wednesday Feb 17, 2016 #
Running (Track workout) 1:40:00 [3] 12.0 mi (8:20 / mi)
ahr:147
Warmed up ~3.5 miles with Laura and Abby, then did indoor track workout with the girls (plus Liz and Kelsey). Wanted to 'tempo' run my workout, so I did 10 x 800s - goal of doing them in around 3:15 each. Felt good, and held that pace the whole time (between 3:13 and 3:15 the whole time). 400 recovery between each, and about a mile cool down at the end.
Running (Road run) 1:21:00 [1] 9.2 mi (8:48 / mi)
ahr:133
Ran around UMass, then did a few Amity Hill repeats with Caroline and Kelly Anne. Tummy was not feeling good, so I struggled a bit. First mile felt the worst, then as I warmed up the pace felt easier.
Tuesday Feb 16, 2016 #
Running (Road run) 1:27:00 [1] 10.3 mi (8:27 / mi)
ahr:140
Road run through Amherst with Laura. It had snowed overnight and was freezing rain during the run...so it was slow going at times. But, great to get out!
Running (Road run) 1:15:00 [1] 8.2 mi (9:09 / mi)
Ran around Sugarloaf with Sara. Was planning to do a few repeats up the mountain, but made it to the bend...through ankle deep slush...and turned around, opting to do a lap around the mountain instead.
Monday Feb 15, 2016 #
Running (Trail run) 3:00:00 [1] 14.0 mi (12:51 / mi)
ahr:133
Snowy trail run with Jake - hit up Earl's Trails for a loop, then shot over to Lithia Springs for a loop and finally up RFT extension to Bear Mtn as the last push. Trails are mostly in good shape (tracked out) with a few exceptions where the trail was slow!!!
Sunday Feb 14, 2016 #
Running (Road run) 2:44:00 [1] 18.4 mi (8:55 / mi)
ahr:147
Celebrated 'Gal'entines Day with my gals! Did a long run, in -7 degree weather. Oh man, it was brutal. Picked it up for the last 2 miles, just to finish strong...did mile 17 in 8:20 pace, and pushed to break 8-minute pace for the last mile...succeeded with 7:11 for my last mile.
Saturday Feb 13, 2016 #
Running (Trail run) 2:45:00 [1] 12.1 mi (13:38 / mi)
ahr:140
Snowy run around Mt. Tom with Colleen, Kelsey B and Molly. Felt good!
Thursday Feb 11, 2016 #
Running (Road run) 1:13:00 [1] 8.5 mi (8:35 / mi)
ahr:152
Run through Holyoke with Laura and Abby.
Walking 45:00 [1] 2.5 mi (18:00 / mi)
Walked with Howie around Amherst College.
Tuesday Feb 9, 2016 #
Running (Track workout) 1:00:00 [4] 7.0 mi (8:34 / mi)
Track workout - warmed up about 15 minutes, then did 10 x 400 workout (that turned into 11 x 400). My goal is always to run 6-minute pace, but I guess everyone else was aiming for much faster...so I ended up running much faster. Did intervals in sets of 4, with 200m recovery between each interval and 400m recovery between each set. Ran:
Set 1: 1:30, 1:29, 1:27, 1:26
Set 2: 1:25, 1:24, 1:23, 1:22
Set 3: 1:21, 1:20, 1:19 (added in the last interval since I really wanted to see if I could break 80-seconds...but knew that I wouldn't be able to do anything else after that).
Cooled down about 5 minutes before I scooted off to work.
Set 1: 1:30, 1:29, 1:27, 1:26
Set 2: 1:25, 1:24, 1:23, 1:22
Set 3: 1:21, 1:20, 1:19 (added in the last interval since I really wanted to see if I could break 80-seconds...but knew that I wouldn't be able to do anything else after that).
Cooled down about 5 minutes before I scooted off to work.
Walking (Hiking) 1:30:00 [1] 4.0 mi (22:30 / mi)
Hiked up Mt. Orient with Howie.
Monday Feb 8, 2016 #
Running (Road run) 1:08:00 [1] 8.0 mi (8:30 / mi)
ahr:148
Run with Laura, Abby and Molly around Holyoke. Felt a bit tired, but legs didn't feel as heavy as I thought they would...yay!
Sunday Feb 7, 2016 #
Running (Road run) 2:42:00 [1] 17.7 mi (9:09 / mi)
ahr:137
Road run with Sara - did the Whately Hill loop, then found some pretty snowy roads out there so our pace was a bit slower than expected. But, last mile was around 8:30 so we were pleased with that.
Running (Trail run) 1:23:00 [1] 6.5 mi (12:46 / mi)
ahr:133
Trail run at Amethyst with Caroline - felt a bit slow, but the trails were sloppy so it was ok...
Saturday Feb 6, 2016 #
Running (Trail run) 3:00:00 [1] 12.0 mi (15:00 / mi)
ahr:141
Ran with Kelsey A and Jake from Notch to Harris Mtn Road (and past) and back. Felt tired, but strong on climbs...optimistic that this wasn't as slow as I thought, considering the un-broken out snow on the trails.
Friday Feb 5, 2016 #
Circuits (Lifting) 45:00 [1]
Lifting with Steph.
Running (Snowy Trail run) 1:04:00 [1] 6.3 mi (10:10 / mi)
ahr:139
Snowy run around Smith College Trails through the snow with Colleen and Carolyn. Felt tired, but good.
Thursday Feb 4, 2016 #
Running (Trail running) 1:25:00 [1] 6.2 mi (13:43 / mi)
ahr:142
Run around Sugarloaf with Molly and Chris. Felt a bit tired, but was moving well.
Wednesday Feb 3, 2016 #
Running (Road running) 1:30:00 [1] 10.5 mi (8:34 / mi)
ahr:153
Road run around Jones course with Kelly Ann and Caroline. Felt like I was struggling a bit in the early miles, but smoothed out later on in the run.
Ice skating 30:00 [1]
Skated with the team, a bit of cross training because there is no snow!!!
Tuesday Feb 2, 2016 #
Running (Track workout) 1:30:00 [4] 10.0 mi (9:00 / mi)
Warmed up 3.5 miles (30 minutes), then started Laura's workout with her. She had 6 x 1 mile repeats (at 6:00 - 6:05 pace), and I thought I could do 4-5 quality mile repeats at 6:05 - 6:10 pace. Did 6:10 6:06, 6:06, and told myself if I could get under 6:05 then I would stop at 4...I got 6:03. Then, Mel talked me into finishing with an 800 all-out, so I ran a 2:55 (and was very pleased with that!). Recovery between each was 400m. Cool down about 15 minutes at end. Hard workout - I will feel this later!
Walking (Hiking) 1:30:00 [1] 3.5 mi (25:43 / mi)
Hiked with Howie at the Notch...was great to get out, but man my legs are tired!!!
Monday Feb 1, 2016 #
Running (Road run) 1:03:00 [1] 7.4 mi (8:31 / mi)
Run around the mountain with Sara.