Training Log Archive: ultra_amyIn the 30 days ending Sep 30, 2011:
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Friday Sep 30, 2011 #
XC Team Run (Easy run w/ team) 42:00 [1] 5.0 mi (8:24 / mi)
Easy run w/ girls team around Holyoke Reservoir, but doing all the trail sections. It was fun!
Thursday Sep 29, 2011 #
XC Team Run (Pacing team) 51:00 [1] 5.5 mi (9:16 / mi)
Team did a time trial, and I paced Kerry and Emily. We warmed up about 1.5 miles (15 minutes), then did Holyoke Elks 5k race (26 minutes), and cooled down 1 mile (10 minutes). Felt good, but super easy pace.
Wednesday Sep 28, 2011 #
Running (Tempo workout) 55:00 [3] 7.0 mi (7:51 / mi)
Tempo run w/ Laura, Kim and Mac. They are all gearing up for their goal races on Sunday (half marathon for Kim and Mac, marathon for Laura), so they did a tempo run of 2 miles @ race pace. I paced Laura (because she was running at a slower pace than the 1/2 marathon folks...so she would be doing the workout alone without me...the slower pace was a bonus!). We did 2 miles at goal of 7:00 pace (and had a great conversation the whole way) - ended in 13:52 I think...perfect! My hammie is still tight, but the pace felt completely comfortable and great. Warmup was 2 miles easy to the Holyoke HS track (from Abby's house), cool down was 1 mile on the track (while the fast folks did surges) and then 2 miles easy to get back to Abby's. Other than the hammies, the legs are feeling good. I was glad for a shorter workout this morning.
Tuesday Sep 27, 2011 #
Running (easy run) 1:02:00 [1] 8.0 mi (7:45 / mi)
Easy run w/ Annie around Holyoke. We were both tired, so it was nice to take it slow. I think we had a slower start through the hills of Holyoke, but picked up the pace just a bit around the Reservoir as the legs warmed up.
XC Team Run (Easy run) 43:00 [1] 5.5 mi (7:49 / mi)
Easy run around the Res w/ Abby to watch the team. My hammie feels tight - glad to call it a short run.
Monday Sep 26, 2011 #
XC Team Run (Pacing girls team) 1:00:00 [1] 6.5 mi (9:14 / mi)
Easy run with my girls team (disjointed miles) - they were doing 1/4 mile repeats (1/4 mile on, 1/4 mile recovery), and I paced the first group for their 3-miles worth of the workout. 'Hard' pace for this group was 1:35-1:45. Then, Becka showed up alone to do the workout, so I did the 3-miles worth of the workout with her also. Again, her 'hard' pace was 1:40-1:50, so I was able to hang and didn't feel like I had to work hard at all.
Sunday Sep 25, 2011 #
Running (Ultra race) 4:47:00 [4] 32.0 mi (8:58 / mi)
Vermont 50k race. Race went well - I wish I was a hair faster, especially when I experienced the death shuffle for the last few miles, but in general the rest of the run went well. It was super muddy and mucky on the trail sections, so that accounted for some slowdown towards the end of the race...the humidity didn't help either...but what can you do? :)
Saturday Sep 24, 2011 #
Biking (Course marking, etc.) 30:00 [1] 5.0 mi (6:00 / mi)
Biking of portions of the Elms course - super easy...just making sure the course was marked and all. Legs feel a bit heavy...curious.
Friday Sep 23, 2011 #
XC Team Run (Easy run/course marking) 25:00 [1] 2.5 mi (10:00 / mi)
Easy running (with stops) to mark a portion of hte ECXC course. Rainy - just wanted to be done!
Thursday Sep 22, 2011 #
XC Team Run (Pacing duties) 58:00 [1] 6.5 mi (8:55 / mi)
Easy run while pacing the team through 30,60,90s. Ran at the Elks.
XC Team Run (Cooldown run) 10:00 [1] 1.0 mi (10:00 / mi)
Luckily, I only had to coach the afternoon workout, but I did run the cooldown with a few athletes to discuss things...
Wednesday Sep 21, 2011 #
Walking (Hiking) 1:00:00 [1] 4.0 mi (15:00 / mi)
Walk with Brian up and over Sugarloaf Mountain from the house. I spent the day home sick from work, but was feeling a bit better. Luckily it was just an easy walk to move the legs a bit.
Tuesday Sep 20, 2011 #
Note
(sick)
Sick - day off
Monday Sep 19, 2011 #
XC Team Run (Pacing) 50:00 [1] 5.5 mi (9:05 / mi)
Pacing the team during their workout (so it was disjointed running!). We ran at CSP, and warmed up to the pavillion, then did 1/2 mile repeats around the men's course (with several minutes jogging for recovery). Finished with 2 x 1 minute surges. I went easy and paced the mid-pack girls (goal 1/2 mile time of 3:30-3:45).
Sunday Sep 18, 2011 #
Running (Trail Race) 4:31:11 [3] 31.0 mi (8:45 / mi)
Pisgah 50k - was told not to 'race' this, so I enjoyed the day, and only really worked hard in the last 5.5 miles (when I was alone on the trail, and heard the next female was only a few minutes back). Figured if I could run strong over the last section that it wasn't likely I would get caught. With 1.3 miles to go, realized that if I worked hard, I might bring my CR down by a bit - so I pushed it in to bring the course record down by another 2 minutes...not too shabby! Right hammie is super tight, but the rest of the legs feel great.
Saturday Sep 17, 2011 #
Running (Easy run) 2:00:00 [1] 15.0 mi (8:00 / mi)
Training run w/ Aliza at Ascutney - great fun to run around some of the roads of the VT50 and VT100 course...but even better to have the company of Aliza for some miles. Legs felt great - and I felt much stronger on the big ups and downs of Vermont (which chewed me up earlier this year on a training run!).
Friday Sep 16, 2011 #
XC Team Run (Coaching run) 20:00 [1] 2.0 mi (10:00 / mi)
XC team had a race at Daniel Webster - so I did a little bit of sprinting around and cheering - disjointed running...technically a day off, with as little running as I could get away with. It felt great!
Thursday Sep 15, 2011 #
XC Team Run (Easy run) 35:00 [1] 3.5 mi (10:00 / mi)
Easy shake-out run with the girls team around Chicopee, followed by 4 x striders.
Running (Easy run) 58:00 [1] 7.5 mi (7:44 / mi)
Easy run w/ Frank and the boys at the Holyoke Elks. Felt good! Nothing of note. Glad the boys wanted to keep the run shorter...so I didn't have to duck away early to keep mileage down.
Wednesday Sep 14, 2011 #
Running (Easy run) 1:04:00 [1] 8.2 mi (7:48 / mi)
Easy run with the girls - did short lap with Abby and Bear, then did the rest with Laura and Kim - ran around Holyoke. Run was a hair longer than expected because of flooding at the Holyoke Res (so we had to re-route).
Running (Easy run w/ hill) 45:00 [1] 4.5 mi (10:00 / mi)
Easy run w/ Nick at Mt. Tom, started easy around Whiting Res, then ran to bottom of ski slope. Ran up it once - concentrating not on speed, but on continual running (which felt much easier than when I did that workout earlier this year), then recovered and went home. Wasn't looking for a ton of miles - just wanted to keep Nick company for the start of his hill repeats.
Tuesday Sep 13, 2011 #
Running (tempo run) 1:00:00 [3] 8.5 mi (7:04 / mi)
Tempo Tuesday with Annie - we did the Holyoke Loop (4.5 miles) around the Res to warm up. I needed a bit to warm up, and Annie was chomping at the bit immediately - we finished that hilly loop in 33 minutes. Then, we dropped into 'tempo' around the Holyoke Res., keeping it conversational but pushing the pace just a bit (4 miles) in 27 minutes. We were pretty pleased - that's faster than any other time we ran that loop, and we felt like it was hard but not killer. Awesome!
XC Team Run (Easy run) 1:15:00 [1] 9.75 mi (7:42 / mi)
Easy run w/ the team at the Holyoke Elks. Ran with Abby, and Rachel joined us for about half the run (great run for her!) - the boys also tried to join for a bit, but didn't last long. Great easy run, and glad Rachel pushed it just a touch to stay with us.
Monday Sep 12, 2011 #
Running (Run with XC Team) 1:10:00 [1] 8.5 mi (8:14 / mi)
No idea the actual distance - but did the workout with the team, pushing all of the athletes. Started with an easy warmup around HCC, had to double back for Maddie. Then, we did the HCC hill repeats - I didn't feel like I was pushing hard in the workout, I paced out some of the guys - we did 15 minutes. Then, we did a track workout of 1 min, 2 min, 3 min on (half time recovery) - so I pushed Rachel L. for the first set and Jessie for the second set. Cooled down back to cars, and did an extra loop with Abby (who insisted she needed to make the run a full hour...and had missed the warmup). Felt good - didn't have to push the pace really to keep up with these athletes.
Sunday Sep 11, 2011 #
Running (Long run) 2:34:00 [1] 20.0 mi (7:42 / mi)
Fun 20-mile run with the girls! Laura and I started and did 6 miles on the trails around HCC, then Abby, Kim and Meg joined us for a 12 mile loop. Kim, Laura and I added another 2 miles on the end to make it 20 miles. It was amazing, no one really felt like pushing the tempo, we just ran conversational the whole time, and yet our pace was great! It is truly amazing to know so many fast female runners. This run was only a few minutes slower than the 20-miler a few weeks ago when I felt like I really worked hard to push the pace at the end. Yay!
Saturday Sep 10, 2011 #
XC Team Run ('Coaching') 35:00 [1] 4.0 mi (8:45 / mi)
Coaching at Smith meet - not really running...I did some warming up with the athletes, and a ton of sprinting around to cheer them on. It was technically my 'day off' since it's been a while.
Friday Sep 9, 2011 #
XC Team Run (Course preview) 40:00 [1] 3.5 mi (11:26 / mi)
Easy run with the team - previewing the Smith College course. Ran some with the girls, but ultimately ended up pacing Maddie through a few miles.
Running (Tempo Run) 1:15:00 [3] 10.0 mi (7:30 / mi)
Tempo workout with Kim, Laura and Mac. We warmed up from Kim's house for about 25 minutes, then did 5 min (at 10k pace), 5 min (at 5k pace), 4 min (at 5k pace), 3 min (at 3k pace), 2 min (at 3k pace), and 1 min (at <3k pace) - half time recovery between each. Felt good - was able to really turn the legs over and challenge Kim during all the intervals. Legs are really starting to feel great. Cooled down the rest of the run. We did the bike path loop with a lap through Look Park, and an extension through Smith (up the big hill). Great run!
Thursday Sep 8, 2011 #
XC Team Run (Easy run) 40:00 [1] 4.0 mi (10:00 / mi)
Easy run with the team - they were doing hill repeats, so I ran easy and pushed a few of the athletes...was disjointed running at best. It's almost my 'day off', but of course I still ran some.
Wednesday Sep 7, 2011 #
Running (Easy run) 1:02:00 [1] 8.0 mi (7:45 / mi)
Easy run w/ the girls around Holyoke, Highlands loop. Felt great - it was raining hard so it was great to have company and a reason to get up early and run. Legs are feeling good!
Running (Easy run) 1:30:00 [1] 10.0 mi (9:00 / mi)
Easy run w/ Brad at Mt. Tom. Did mostly my typical route, but starting at Bray Lake, and adding the 'light blue' trail to M&M, then to Tea Bag. Did extra loop around Bray Lake to make 1.5 hours. Felt good, legs were a bit sluggish on the last climb or two of the day.
Tuesday Sep 6, 2011 #
Running (Easy run) 1:26:00 [1] 9.25 mi (9:18 / mi)
Ok, so no idea the actual distance - but know it's 1.25 miles to Sugarloaf, and then ran 78 minutes out and back on Pocumtuck Ridge Trail (to first road crossing and back) - assuming 8 miles total. Felt good on the hills, think this is a faster run than the last time I ran this, but hard to tell since I typically turn around at the 2nd or 3rd road crossing.
Monday Sep 5, 2011 #
Running (Easy run) 55:00 [1] 7.0 mi (7:51 / mi)
Easy run around the Res (and the trails) with Annie. Just trying to squeeze in a quick easy run before I coached. Felt good, legs needed to be shaken out after Sunday's run - and they felt much better after the run with Annie. Again, it was muggy, so I was glad we ran early.
XC Team Run (Pacing) 20:00 [1] 2.5 mi (8:00 / mi)
The team did a track workout - repeat 400s. I did some of it with them - jumped into a few 400s with the girls, averaging about 1:50 for the intervals. Felt good - but obviously I wasn't pushing hard to turn the legs over.
Sunday Sep 4, 2011 #
Running (Trail race) 3:07:00 [3] 18.5 mi (10:06 / mi)
Did the Wapack Trail race. Felt strong and good, but wasn't necessarily pushing the pace super hard - just trying to get in a good solid effort. The race felt almost easy, and I was pleased to have finished 10 minutes faster than last year (even with the super muggy conditions), and to grab the CR in the process. It was also amazing, since I was closer to the fast guys than I typically am - so I'm feeling really good about my training.
Saturday Sep 3, 2011 #
XC Team Run (Warmup/cooldown) 10:00 [1] 1.0 mi (10:00 / mi)
Warmed up and cooled down with the team - super easy.
Running (Easy run) 1:01:00 [1] 7.5 mi (8:08 / mi)
Easy run w/ Laura, Abby and Ashley around the Holyoke Res and through the trails. Legs felt great - nice to have a relaxing weekend run with the girls. It was super hot/muggy out!
Friday Sep 2, 2011 #
Running (Track run/workout) 1:10:00 [3] 9.0 mi (7:47 / mi)
Ran w/ Kim, Laura and Mac who were doing a track workout. Warmed up from Kim's place to the Smith track, then then did their workout while I ran and cheered them on. Jumped into 3 x 600 just to turn the legs over - did 2:11, 2:08, 2:07. Longer cooldown to get mileage. Felt much better with the leg turnover. Glad the legs are getting under me again.
XC Team Run (Course preview) 35:00 [1] 3.5 mi (10:00 / mi)
Easy run w/ the team at CSP. Warmed up with the team, then started to run course preview with the team but that quickly turned into pacing Mike Desmond for a 5k time trial.
Thursday Sep 1, 2011 #
Running (Easy run) 52:00 [1] 7.0 mi (7:26 / mi)
Easy run w/ Abby at the Holyoke Res - the team was running so we just ran around and saw them. Felt good, relaxed. Calf is feeling completely better.