Training Log Archive: ultra_amyIn the 30 days ending Apr 30, 2010:
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Friday Apr 30, 2010 #
Running (Tempo Run) 1:02:00 [3] 8.0 mi (7:45 / mi)
Did my typical 1:15 loop (to Tower #2 and back) - don't know the distance, but now I'm guessing it's around 8 miles? Anyway, I did 15 minutes warmup, then did tempo for 30 minutes, trying to push the tempo, especially on downhills and flats (I feel I usually push the uphills). Even with not feeling amazing, I was pleased that I ran that loop so much faster - meaning that I was obviously going faster than I felt and getting in a good hard workout. Did 15 minutes cooldown to the house.
Thursday Apr 29, 2010 #
Note
Took day off and took a nap! :) Performus muscle is extremely tight, so I did stretching instead of running.
Wednesday Apr 28, 2010 #
Running (Easy Run) 1:05:00 [1] 8.0 mi (8:07 / mi)
Easy run through Holyoke (mostly at Reservoir) with Kim and Abby. Felt slow, but didn't know if it was because it was cold (got up to high 30s by the end of the run).
Weights 30:00 [0]
Lifted weight while watching tape of the Biggest Loser (it's a tradition now!).
Tuesday Apr 27, 2010 #
Running (Hill tempo) 1:15:00 [3] 8.5 mi (8:49 / mi)
Unsure the distance, but did 20 minutes warmup down to Rt. 202, then did 8 x 3 minutes up the trail and ~3 minutes recovery back to the bottom/starting point. I went farther than the 1st time all but the 4th time (but I fell) and the 5th time (I just didn't push as hard I guess). My 7th and 8th were my farthest ones, even tho I felt tired for these. Did 15 minutes cool down back to my house.
Monday Apr 26, 2010 #
Running (Easy Run) 1:05:00 [1] 6.5 mi (10:00 / mi)
Easy run behind my house to Tower #1 and back. Felt good, time a bit sluggish.
Sunday Apr 25, 2010 #
Running (Lake Waramaug) 4:15:34 [3] 31.0 mi (8:15 / mi)
Did Lake Waramaug 50k, even paced the entire race, felt relaxed and didn't 'race' it, just got in a good long hard tempo run.
Saturday Apr 24, 2010 #
Running (Easy Run) 1:15:00 [1] 9.0 mi (8:20 / mi)
Easy run to Tower #2 and back. Felt great, relaxed.
Weights 30:00 [0]
Did some lifting after my run.
Friday Apr 23, 2010 #
Running tempo (Tempo run) 1:15:00 [3] 10.0 mi (7:30 / mi)
Did tempo run - warmed up for ~15 minutes, then did tempo of 6 min, 5 min, 3 min and 2 min over the next 45 minutes of running, then cool down for 15 minutes. Ran w/ Brian to Pike and back. Decided to mix the 'on' period up, and not just focus on uphills, but also get in some hard portions on technical and downhills to force the tempo. Had Brian push me during this workout so I would work hard on the downhills. Felt great to open up the stride and 'glide' over the technical stuff.
Thursday Apr 22, 2010 #
Running (Easy run) 1:35:00 [1] 11.0 mi (8:38 / mi)
Easy recovery run behind my house with Nick - to Pike then 202 and back. Felt good.
Wednesday Apr 21, 2010 #
Running (Running w/ hill walking) 1:30:00 [1] 9.5 mi (9:28 / mi)
Ran w/ Abby and Laura. They were doing hill tempo repeats, so I did hill walking repeats. Warmed up around Whiting Res. for ~3 miles (25 minutes), then speed hiked to top (14 minutes) of Mt. Tom, jogged back down, and went 10 minutes up again (and jogged back down). Cooled down around Whiting Res. to cars. Tried to push the tempo on the walking and felt good. (Abby, who is a successful mountain racer, says she runs up the mountain in 11 minutes and hikes it in 14, so I felt good about how I did.) Did lots of stretching - legs feel good, but still have just a hair of soreness in places. Pounding running down Mt. Tom didn't help!
Weights 30:00 [0]
Weights while watching the Biggest Loser (on tape). :)
Tuesday Apr 20, 2010 #
Running (Easy Run) 48:00 [1] 6.0 mi (8:00 / mi)
Easy run at Reservoir with Abby. Felt surprisingly good, after the first 10 minutes. Did plenty of stretching and self-massage. Have a few minor sore spots but in general feel great!
Monday Apr 19, 2010 #
Running race (Boston Marathon) 3:22:00 [3] 26.2 mi (7:43 / mi)
Felt great and steady during the race - held a 7:30 pace until the hills and then slowed just a hair for a few miles, picking it back up towards the end. Was relaxed and in control. Felt like I hydrated/fueled well (was relying on gus plus the water/gatorade along the course), paced well, and was able to run strong for the race. Walked several miles post-race to get the recovery going - also downed some protein immediately at the finish.
Sunday Apr 18, 2010 #
Note
Didn't workout today - did a ton of walking in Boston for the marathon expo, but officially rested up for the race (i.e. didn't do anything that requires wearing running shoes!).
Saturday Apr 17, 2010 #
Running (Easy Run) 2:00:00 [1] 13.0 mi (9:14 / mi)
Easy run w/ Brian - to Pike, then along Old Holyoke Road (abandoned dirt road) to Reservoir and back via upper reservoir. Felt good, easy pace.
Friday Apr 16, 2010 #
Running (Hill tempo) 1:05:00 [3] 8.0 mi (8:07 / mi)
Did hill repeats at Mt. Holyoke College w/ Kim. Did ~15 minutes warmup, then did 5 x hill repeats - the hill took about 3:35 to finish. Did ~15 minutes cool down. Felt good and was pleased that I was consistent for all repeats.
Thursday Apr 15, 2010 #
Running (Easy) 1:25:00 [1] 9.0 mi (9:27 / mi)
Easy 9 miles behind the house with Brian (to Tower #2 and back). Felt good to stretch the legs out, but knew I was 'sluggish' today.
Wednesday Apr 14, 2010 #
Running (Fartlek run) 1:00:00 [3] 8.0 mi (7:30 / mi)
Tempo run with Laura and Meg at the Reservoir. Did ~20 minutes warmup, then several pickups (long and short, different terrain) for about 30 minutes, then ~10 minute cooldown. Felt great during the pickups - really feel like I had my stride. My calves are a bit tight still, but they didn't affect me running. I'm stretching them a ton!
Weights 30:00 [0]
Lifting watching the taped Biggest Loser. :)
Tuesday Apr 13, 2010 #
Running (Easy run) 1:10:00 [1] 8.0 mi (8:45 / mi)
Easy 8 mile run through Holyoke with the girls. Felt good - calves were tight at the start of the run, but I stretched halfway through and they felt better by the end. Looking forward to my massage tonight.
Monday Apr 12, 2010 #
Note
Again, took day off and just did stretching (and taxes!).
Sunday Apr 11, 2010 #
Running (Easy run) 25:00 [1] 2.5 mi (10:00 / mi)
Easy shake-out run for day-after race. Aliza, Brian and I ran for about 25 minutes around the bike path near Jason's house. Felt sore but worked it out as we were running.
Saturday Apr 10, 2010 #
Running race 8:02:18 [4] 50.4 mi (9:34 / mi)
Bull Run Run 50 mile race. My legs felt heavy/tired/lactic acid-y after only about 10 miles, but other than that everything clicked for the race. Fueling was great, energy was great, I was running the entire race (with the exception of long/steep hills) and even running hills at the end of the race. Except for the legs, this race was near perfect! :) I feel so strong.
Friday Apr 9, 2010 #
Note
Day off - did some walking around Washington DC (site seeing), but no workout. Wanted to 'rest up' for tomorrow's race.
Thursday Apr 8, 2010 #
Running (Easy run) 1:05:00 [1] 8.0 mi (8:07 / mi)
Easy Holyoke run with the girls. Felt good - had some good spunk on the uphills. :)
Walking (Easy walk) 45:00 [1] 3.0 mi (15:00 / mi)
Easy walk behind my house to overlook and back. Brian and I wanted to stretch the legs before sitting in a car for 8 hours.
Wednesday Apr 7, 2010 #
Running (EAsy run) 1:15:00 [1] 7.0 mi (10:43 / mi)
Easy run at Mt. Tom with Erik. Did 'regular loop' with one 'short cut' that was the same length as the other trail. Oh well. We went easy, but my legs felt ok (not sluggish like before).
Tuesday Apr 6, 2010 #
Running (Tempo Run) 55:00 [3] 6.5 mi (8:28 / mi)
Ran with Laura at the Reservoir for my tempo run. Did ~20 minutes warmup, then did 15 minutes tempo (at ~6:45 pace) then did ~20 minutes cooldown. Felt good and relaxed for the tempo.
Weights 30:00 [0]
Did lifting and abs while watching the Biggest Loser. :)
Monday Apr 5, 2010 #
Running (Easy run) 55:00 [1] 6.0 mi (9:10 / mi)
Easy run with Nick from his house up to Stanley Park, around trails, and back. Did have a thigh-deep river crossing to 'refresh us' halfway through. Felt good to relax on the run.
Sunday Apr 4, 2010 #
Running (Easy Run) 3:50:00 [1] 20.0 mi (11:30 / mi)
Easy run from my house to Mt. Tom and back (via M&M trail) with Brian. We were both 'sluggish' from the day before, but felt like we could really stretch the legs out on the flats, and just worked it over the hills. Really beautiful run! :) Glad to burn some calories before my Easter brunch (where I like to eat bacon!).
Saturday Apr 3, 2010 #
Running (Hill tempo) 1:45:00 [3] 10.0 mi (10:30 / mi)
Did a warm-up ~2 miles, then did the first 8 miles of a 16-mile trail race. It was evident pretty early on (a few miles in) that I didn't 'have it', so I turned it into a hill tempo workout until the half-way and then dropped. It was a major fatigue in the legs that I haven't often felt - but it was good to get in some hard miles over trails.
Friday Apr 2, 2010 #
Running (Tempo run) 1:00:00 [3] 8.0 mi (7:30 / mi)
Easy 2 miles warmup, then did 30 minutes continuous tempo (at 6:46 pace) around the reservoir. Felt good once I was going, especially with Kim pushing me through the workout. Was pleased to keep the tempo up and feel strong and steady (my mantra) and relaxed with long strides. Was able to do some intermediate time checks (I know a few point-to-point miles) but really was going off feel, not a set pace. Did about 15 minutes cool down after the tempo.
Thursday Apr 1, 2010 #
Running (Easy run) 1:20:00 [1] 9.0 mi (8:53 / mi)
Easy run at Mt. Holyoke with Laura. Explored the trails around campus. Felt good - quad didn't bother me at all.
Yoga 30:00 [1]
Easy afternoon yoga session - needed to be stretched out. Felt great! :)