Training Log Archive: ultra_amyIn the 30 days ending Nov 30, 2011:
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Wednesday Nov 30, 2011 #
Running (Tempo Run) 1:02:00 [3] 8.0 mi (7:45 / mi)
Tempo run w/ the girls. We started at Abby's house, and ran to 'the neighborhood next to the Res/Elks. Then, we did 3 x 1 mile repeats. Laura was aiming for jsut over 6 minutes/repeat...and my legs just didn't want to do anything faster than tempo, so I did that. I did each repeat around 6:45. Recovery was 0.25 miles. Then we cooled down back to Abby's house. My upper hammies and glutes are still super sore from lifting on Monday, so I am ok with the sluggish pace. Laura says her first 2 weeks of lifting each year always slows her down for a bit also, so I'm hoping it's jsut a few weeks of sluggish running while I adjust to lifting again.
Circuits (CrossFit) 50:00 [3]
Did the CF workout. See my notebook for details. It was fun, even if I am still struggling due to my upper body weakness. This is so good for me!!!
Tuesday Nov 29, 2011 #
Running (Easy run) 1:20:00 [1] 10.0 mi (8:00 / mi)
Easy run around hilly Westfield route (by my old house) w/ Annie. My legs are sore from lifting yesterday, so I was sluggish...felt like it took me until the end of the run to finally be moving.
Monday Nov 28, 2011 #
Circuits (Crossfit) 1:00:00 [3]
Surprise first day of CF - so I tried to 'take it easy', but I know I'll still be sore tomorrow. See CF notebook for specific workout.
Sunday Nov 27, 2011 #
Biking (Spinning) 1:00:00 [1] 15.0 mi (4:00 / mi)
Easy spin - my body is just achy and tired, so I took the opportunity to spin instead.
Saturday Nov 26, 2011 #
Running (Easy run) 1:35:00 [1] 9.5 mi (10:00 / mi)
Easy run w/ Brian and Chris at Sugarloaf. Brian and I ran from the house up to the loaf to meet w/ Chris. Then, B showed us the fun single track off the back of N. Sugarloaf, which makes a good loop if you run back on the Pocumtuck trail.
Walking 15:00 [1] 1.25 mi (12:00 / mi)
Following the run, Brian and I walked home. We just stopped long enough that it didn't seem like a fun idea to start running again. :)
Friday Nov 25, 2011 #
Running (Easy run) 1:32:00 [1] 11.8 mi (7:48 / mi)
Easy run w/ Annie - we met at the Hampton Ponds Shopping Area, and did one of our 'old routes' from my house. I tried to get in most of the hills that we loved/hated. It was fun. My legs were tight from yesterday, but with stopping and stretching towards the end of the run, it worked out well.
Thursday Nov 24, 2011 #
Running race (Road Race) 42:00 [4] 6.25 mi (6:43 / mi)
Ran the Feaster Five road race. Warmed up about 1.25 miles easy w/ Matt (10 min). Then, lined up for the race - got pretty close to the front line, and Joan Benoit Samuelson lined up next to me! It was awesome! I didn't have the best kick in my legs, since I ran basically the same time as last year (maybe a few seconds slower), but I did get 2nd female, behind Joanie. That was pretty cool. My splits were something like: 6:30 (uphill mile), 13:00 (6:30), 19:35 (6:35), 25:45 (6:10), 31:50 (6:05). Felt mostly ok, just felt like I really had to work hard to get the legs to turn over. At the end of the race, I cooled down by walking to my car - unfortunately I had to leave pretty quickly.
Wednesday Nov 23, 2011 #
Note
I was supposed to work out today, but I ended up staying up way too late to study for my water treatment operator's exam...so I skipped the morning run and did a bit more cramming. Looks like this week might end up being another 'short recovery week', which is good since I didn't really get a week off after Stone Cat (which is the end of my season). So, it'll be nice to relax and let my body heal a bit.
Tuesday Nov 22, 2011 #
Running (Track Pick-ups) 1:04:00 [3] 8.0 mi (8:00 / mi)
Did track workout at the HCC track. Really didn't feel it, but Annie convinced me to give it a shot. We warmed up from the Holyoke Res. to HCC, and a lap around HCC (3.5 miles), then did 1 lap around the HCC track (which is 0.28 mi...). Did 4 x 1 lap - at 1:39, 1:37, 1:35, 1:35. I was turning the legs over as fast as I could, but still that isn't super fast (subtract about 10-11 seconds to get the real 1/4 mile time). Did 1 lap recovery between each. At least my legs were turning over faster as I went on - so hopefully they got a bit of speed in them. Cooled down back to the Res (~2.25 mi). Ran into Abby and Laura out for their morning run also.
Sunday Nov 20, 2011 #
Running (Trail Race) 1:25:00 [3] 11.0 mi (7:44 / mi)
Did the Busa Bushwack Trail Race...had a ton of fun! Warmed up about 1 mile with Ross and Ashley, then did the race. Since it's my 'off season', I'm slacking off and not doing a ton of extra miles. The race went well - my legs are feeling the fatigue at the top of every climb, so I know they are just tired...but I ran about 1 minute faster than the past 2 times...that's at least something.
Saturday Nov 19, 2011 #
Running (Easy run) 1:15:00 [1] 7.5 mi (10:00 / mi)
Easy trail run w/ Ross and Ashley at Mt. Tom. We did the first few miles, and then the ending 5 miles of the FA50k course. It was great to get out with them - nice and relaxed pace.
Biking (Biking and running/hiking) 1:15:00 [1] 10.0 mi (7:30 / mi)
Quite the adventure - I went out to mark the last section of the FA50k course. I biked up Mt. Tom on the auto road, and kept stopping to mark turns. A few times I left my bike behind and jogged in to mark a turn. Then, as I was headed out towards Goat Peak and McCool Trail, I got a flat tire...so I was riding the rim, but still needed to get the course marked and get back to the start/finish area quickly. So, I rode up the abandoned road to Goat Peak and jumped off the bike to mark the turn at Teabag (I was gone less than 5 minutes), and my bike was taken! I freaked out for several minutes, looking around for where it might have gone, and then just ran as fast as my anger would allow to get back to the start/finish in time to start the first runner. I'm pissed! That was my favorite bike. So, if anyone sees a 2007 Specialized TriCross Sport Triple (black matte with red details), clipless pedals in the Pioneer Valley...that's likely my bike. I am shocked - I have never experiences folks taking something from a trail like that - especially not something that expensive.
Friday Nov 18, 2011 #
Running (Easy run) 1:07:00 [1] 8.1 mi (8:16 / mi)
Easy run w/ Abby, Laura and Aaron J. - ran the typical Holyoke route. It was super gusty this morning, so I'll blame the slow time on the wind...but likely it was also because we were all just relaxing and slow on a Friday morning in the cold.
Thursday Nov 17, 2011 #
Running (Easy run) 1:06:00 [1] 8.5 mi (7:46 / mi)
Easy run w/ Mac and Aaron J. from Mac's house - did hilly Holyoke loop...went well. Mac commented that we were averaging sub-7s on the downhills...but there were plenty of uphills to balance that out. Uugh!
Running (Running/hiking) 55:00 [1] 5.5 mi (10:00 / mi)
Jeff Hanson and I hiked/ran a portion of the Mt. Tom FA50k course to mark it. We were trying to stay ahead of the daylight...but at least we got a good section marked.
Wednesday Nov 16, 2011 #
Running (Intervals) 1:05:00 [4] 8.2 mi (7:56 / mi)
Interval workout with the girls at the Holyoke Res. Warmed up from Abby's house to the Res (about 2.8 mi, 24 min), then did 4 x repeats of about 600 meters (from 4 corners to the tree-line near the sand pit) and 2 x repeats of about 700 meters (from 4 corners to the gate at the Elks). The girls were super speedy, and I was just trying to turn the legs over and remember how to go 'fast' after not doing any speed work over the last several weeks. I did 2:19, 2:19, 2:20, 2:18 for my ~600s, and 2:37, 2:37 for my ~700s. Cooled down quickly back to Abby's house (about 1.3 mi, 10 min). Great workout.
Tuesday Nov 15, 2011 #
Running (Easy run) 1:01:00 [1] 8.1 mi (7:32 / mi)
Easy run w/ Annie around the Holyoke loop. Felt good, except the hammies are still tight. Super early run, but glad to have it done early.
Yoga (Bikram Yoga) 1:30:00 [3]
Did a session of Bikram yoga...I forgot how much I both love and hate that! Laura went with me, so at least I had some company.
Monday Nov 14, 2011 #
Running (Easy run) 1:05:00 [1] 8.3 mi (7:50 / mi)
Easy run w/ Annie - exploring her new neighborhood...first run from her new house! We didn't have a route, so we just ran in and out of neighborhoods, but it was a great run. :)
Saturday Nov 12, 2011 #
Running (Easy run) 1:20:00 [1] 10.4 mi (7:42 / mi)
Easy run w/ Kim and Annie...altho they didn't do an easy run, so they kept doubling back for me, and I kept plugging along at my easy pace. Did a run around the Holyoke Res, then did a modification of the Highlands loop and back to the Res. Went well, altho I was tired at the end.
Friday Nov 11, 2011 #
Running (Easy run/hike) 3:30:00 [1] 15.0 mi (14:00 / mi)
Previewed/checked out the Mt. Tom FA50k loop. It was mostly cleared of trees. Went with Greg, and we were both tired from Stone Cat, so we took our time and hiked plenty of the time. :) Great loop...at times.
Wednesday Nov 9, 2011 #
Running (Easy run) 35:00 [1] 4.5 mi (7:47 / mi)
Easy run - the girls were doing a track workout, so I warmed up with them from Abby's house to the track, and stretched while they did the workout (good long 30-minute stretch session!) and ran back easy with them. Legs actually feel ok.
Sunday Nov 6, 2011 #
Note
Since Stone Cat was the end of my season, I"m giving myself permission to take the entire week, and not feel guilty for how little running/training I'm doing...and how much I'm eating. I'll start to move again next week.
Saturday Nov 5, 2011 #
Running race (Ultra Race) 8:35:00 [3] 50.0 mi (10:18 / mi)
Did Stone Cat - felt tired after about 12 miles...must have been the end of the long season, plus the stress of work last week. Oh well - after 2 laps I thought I was going to drop at 37.5...Aaron kept me going after that, and I actually had a blast during the last 12 miles. My hammies were super tight and seizing...most parts of my body hurt at some point in the day - my body just wasn't 'on'. Oh well - no regrets on my performance!!!
Friday Nov 4, 2011 #
Running (Easy run) 49:00 [1] 6.5 mi (7:32 / mi)
Easy run w/ Annie - I had a fight with Brian, so I needed to run off a bit of frustration...so Annie and I hit the pavement to burn it off...
Thursday Nov 3, 2011 #
Note
Planned day off, altho I had hoped to make up for yesterday's unplanned day off. However, I got home after a long day, and I needed to pack and prepare for my ultra...and the run just got missed.
Wednesday Nov 2, 2011 #
Note
Unplanned day off - worked a super long day, and went home and slept. This week has been crazy.
Tuesday Nov 1, 2011 #
Running (Easy run) 1:00:00 [1] 8.1 mi (7:24 / mi)
Easy run w/ Annie around Holyoke - we didn't know if the roads would be rough, so we ran from the Res up to HCC and around the access road a few times. Good run!