Training Log Archive: ultra_amyIn the 31 days ending Aug 31, 2011:
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Wednesday Aug 31, 2011 #
Running (Easy run) 1:05:00 [1] 7.8 mi (8:20 / mi)
No idea actually the time - ran the Noho bike path loop from Kim's place with the girls. Felt great to relax and run. Calf is finally not sore anymore, phew. Enjoying a week with little to no intensity - especially since getting up early to run is tough enough!!!
XC Team Run (Warm up/cool down) 25:00 [1] 2.5 mi (10:00 / mi)
Super easy run with the athletes - warmup (1.5 miles) and cooldown (1.0 miles). Legs felt just a hair dead/unresponsive, so I didn't do the workout with them.
Tuesday Aug 30, 2011 #
Running (Easy run) 1:10:00 [1] 8.5 mi (8:14 / mi)
No idea the actual distance - suffice it to say it was an easy run, and there will be many more in my immediate future! Legs are feeling good, altho my calf is still tight from my mandatory toe running. Easy mileage this morning with Frank, Brian and the boys at the Holyoke Elks (and trails behind it).
XC Team Run 45:00 [1] 4.0 mi (11:15 / mi)
Easy run/walk with the Elms kids - went to CSP and previewed the course. Had to walk sections with one of the girls, so did about 1.5 miles of walking.
Monday Aug 29, 2011 #
Running (Easy run) 1:00:00 [1] 7.5 mi (8:00 / mi)
Easy run w/ Abby and Meg - around the Holyoke Res. and along trails. Calf feels tight still, but felt better to run than to walk stairs, so that's good. The rest of the legs feel great considering last week!
Sunday Aug 28, 2011 #
Biking (Easy bike) 1:00:00 [1] 15.0 mi (4:00 / mi)
Biked along River Road/Hatfield to center of Hatfield and back to the house. I tried to run, but found my calf was so tight that I was limping, so biking was a great option (you know, once it stopped hurricaning outside!). Glad to move the legs.
Saturday Aug 27, 2011 #
Note
Day off/travel day. AFter 6 days of intense racing/training, it felt pretty darn good to take a day off. Of course, it would have been better to be snuggled up in my bed rather than traveling across the country and stressing that I wouldn't get home due to weather.
Friday Aug 26, 2011 #
Running (Racing) 4:20:00 [3] 24.6 mi (10:34 / mi) +5400ft 8:45 / mi
TRR Stage 6 - Sabrina and I were both feeling the effects of a week of racing, so while we started strong and we running well, once we weren't in contention for a stage or overall podium we relaxed and just enjoyed the rolling miles. It felt great to finish with no towing (well, I towed Sabrina for about 1 mile, but that's not much), feeling good, and really enjoying the day.
Thursday Aug 25, 2011 #
Running (Racing) 4:16:00 [3] 24.6 mi (10:24 / mi) +4500ft 8:52 / mi
Ok, I'll admit it...I cracked, completely. The day started with a 10 mile gradual grind up the back side of Vail, and while I vowed to avoid the tow rope, I pulled it out and started towing Sabrina only about 3 miles in. I brought her to the top of the climb, where we unhitched. I had a few quick falls, and I could feel my energy fading fast. We struggled across the top of Vail, and suddenly Sabrina needed to tow me since my motion had been reduced to a walk/stumble forward. She pulled me (to keep me moving) down the front of Vail and into the finish for my hardest day yet.
Wednesday Aug 24, 2011 #
Running (Racing) 2:22:00 [4] 14.6 mi (9:44 / mi) +3100ft 8:06 / mi
I woke up thinking this day would be horrible - with all the work I did on Day 3, and with this being a 'big up, big down' climb, I figured I would just die out there. Luckily, I felt good and once the climbing got steep I clipped Sabrina in and started pulling. After the top/flat run, we disconnected and flew down the ascent, good enough for an amazing day and 2nd on the stage. We had such a great day that we made up some big time on our competition - things are looking good and the legs still feel ok!
Tuesday Aug 23, 2011 #
Running (Racing) 3:55:00 [4] 23.8 mi (9:52 / mi) +2700ft 8:55 / mi
TRR Stage 3 - the first long stage (with two large hills) and I was ready to go. My legs felt great, and did I mention that they were giving out jackets as a podium prize that night?!? Talk about motivation. We started out conservatively, and found ourselves in 3rd/4th place running neck-and-neck with another team from our division. Sabrina again had a rough time with the climbing, so I wasted no time pulling her up the uphills (I wanted my jacket!). We let the #3 team go on the climb, knowing we would get them on the downhill. Sabrina didn't have enough in the tank to go hard on the flat/gradual up that was the 2nd climb, so I handed her the tow rope and started pulling...and kept pulling up and over the 2nd climb, down the 2nd gradual downhill (past another women's team - yay!) and through the flat long run-out at the end of the day. She finally took the tow rope off with 2 miles to go - at that point I had pulled her about 17 miles and was getting pretty tired. But, at the end of the day I felt great and had gotten my team on the podium, the recipients of new jackets.
Monday Aug 22, 2011 #
Running (Racing) 2:35:00 [4] 13.8 mi (11:14 / mi) +3400ft 9:06 / mi
TRR Stage 2 - the infamous Hope Pass stage. I wanted to make up for yesterday, and since I woke up and felt like I didn't even race the previous day, it was clear we could push it a bit more. Once we reached the climb up Hope Pass I handed Sabrina the tow rope and started pulling. I got us up and over in 3rd place, so we then hauled ass on the downhill to get into 2nd place (luckily Sabrina is an amazing downhill runner!). She struggled over the final 5-mile runout at the bottom of the downhill and refused a tow, so I did my best to keep her going and not freak out that we were losing time to our competition behind us. Either way, we crossed in 2nd place on the day, and I felt great!
Sunday Aug 21, 2011 #
Running (Racing) 3:15:00 [3] 20.8 mi (9:23 / mi) +3000ft 8:15 / mi
TRR Stage 1! I had no idea how hard to push it, so Sabrina and I decided to go at a moderate pace (i.e. not killing ourselves out there!) and see how we shook out. Looking at past results, I could see that if we ran under 3:25 we would likely be a podium finish, and under 3:15 would definately get us there, if not the leaders jerseys. Well, we ran a 3:15 and the field was stacked - so we ended up in 4th, and already a huge deficit from the podium positions! Yikes - this race could be tougher than I think! But, the legs felt good. Sabrina had to walk a bit more than I wanted to, but it felt ok to save the legs for later stages in the race.
Saturday Aug 20, 2011 #
Running (Easy run) 1:00:00 [1] 7.5 mi (8:00 / mi)
Easy shake-out run w/ Sabrina and Brian...last run before TRR! We ran along the Leadville 100 course, following the reservoir that the course runs from mile 7-12ish. Felt great except I tripped on a small rock and skinned the knee - and the impact on the ground almost made me sick.
Friday Aug 19, 2011 #
Walking (Hiking) 4:00:00 [1] 8.5 mi (28:14 / mi)
So, Brian dragged Sabrina and I up our first 14,000 footer - how's that for acclimating? We were literally 14,000 feet higher than we were less than 24 hours prior - crazy! I saw spots for a while, and struggled to even move forward at points - but the view was awesome. We hiked Mt. Grey. I napped for a long time after that hard 'effort'.
Thursday Aug 18, 2011 #
Running (Easy run) 2:00:00 [1] 13.0 mi (9:14 / mi)
Easy acclimization run - hello Colorado and elevation! We landed in Colorado and drove up to about 9,000 feet for our first run at elevation. Everything felt ok at first, but as we got higher in elevation and longer into the run I found myself wanting to walk slopes that I would typically consider 'easily runnable'. Oh well, I just wanted a shake-out run, and things are feeling ok. It was great to run with Sabrina and find that she's a super strong runner!
Wednesday Aug 17, 2011 #
Running (Easy run) 1:19:00 [1] 10.35 mi (7:38 / mi)
Easy run w/ Kim and Laura - around Noho, doing one of Kim's many loops around town. Felt good!!!
Tuesday Aug 16, 2011 #
Running (Tempo track workout) 1:05:00 [2] 8.75 mi (7:26 / mi)
Ran part of Kim's track workout with the girls. Started at Abby's house and ran to the track (2.25 mi/16 min) then did 3 x 800m at goal 3:20 with 300m recovery (ok, so Kim was doing 2 miles at 6:40 pace, I just broke it up a bit), did 3:17, 3:13, 3:13. Then, did 6 x 400m at goal 88-90sec with 200m recovery - I have no idea where this came from, but I did 88, 88, 87, 85, 83, 79 - and I don't think I've ever broken 90 before! It felt incredible!!! Cool down of 2.25 miles/17 min back to Abby's house.
Monday Aug 15, 2011 #
Running (Easy run) 1:10:00 [1] 8.5 mi (8:14 / mi)
Easy trail run w/ Brad on Earl's trails. Did a fun loop in the downpour rain...fun to splash around in the puddles!!! No idea the distance, just felt like we were moving at a good clip.
Sunday Aug 14, 2011 #
Running (Easy long run) 2:45:00 [1] 17.5 mi (9:26 / mi)
Easy long run w/ Frank and Aaron at Sugarloaf. I ran from the house to meet them, then we ran to the ski slope and back (we took the short-cut down the mountain, and I got a ride the last bit to the house!). Legs are tired from the weekend, but I felt good. I know I did this run with Brad several months ago in the same time, but we never got to the ski slope, and I didn't run from my house - so I got about 1.5 miles extra in the same time...feels great!
Saturday Aug 13, 2011 #
Running (Long run - progression) 2:31:00 [2] 20.0 mi (7:33 / mi)
Did a progression run w/ Laura up in Greenfield along Green River Road. We ran up to Vermont and back - so ever so slightly uphill on the way out, and ever so slightly downhill on the way back - but really it was rolling for miles 0-5 and 15-20, and then gradual up for 5-10, gradual down for 10-15. I felt amazing! We started off easy, at 8 min/mile pace for the first 10 miles (which considering the slight climb after 5 miles, that was ok for 'picking up the pace'), then we turned around and did 7:24/mile for miles 10-15 on the slight downhill grade - but I felt strong. With 5 miles to go I just opened up my stride to see what I could do, and to comfortably hard run, and I ran 6:48s for the last 5 miles of rolling. I don't know where I got that speed from, but it felt amazing to do a run like that!
Friday Aug 12, 2011 #
Running (Easy run) 1:10:00 [2] 9.5 mi (7:22 / mi)
'Easy run' with Annie - she and I just got a bit worked up while running, so our pace was a bit faster than normal. :) We ran at the Holyoke Res., doing some of the 'trails' around the Res, and enjoying the morning.
Thursday Aug 11, 2011 #
Running (MP Run) 1:10:00 [2] 9.0 mi (7:47 / mi)
Run w/ Frank and Brian (FF) at the Holyoke Res trails. Felt good - these guys are definately faster than I am, so the pace was pushed just a bit over the rolling trails. I had no idea some of these trails were back there or how they connected - was great to roll at a good pace on the trails (fast pace for trails!).
Wednesday Aug 10, 2011 #
Running (Easy run w/ pickups) 1:20:00 [3] 10.5 mi (7:37 / mi)
Ran w/ Kim and Laura in Noho - Kim had a track workout scheduled, so Laura and I tag teamed her to get her thru it. Laura and I did a 2 mile warmup (15 minutes) and picked up Kim for another 2 miles (15 minutes). Did a few striders, then I did 4 x 1k at 6:00-6:05 pace (so goal of 3:45-3:49) - Kim did 8, so I was only doing every other interval (meaning easy 7 minutes/3/4 mile recovery between each). Felt good, and did 3:45, 3:47, 3:45, 3:47 for my intervals. Cooled down ~ 1 mile (7:30). Felt great to move that fast - had no idea I had it in me!
Tuesday Aug 9, 2011 #
Running (Easy run w/ hill repeats) 1:05:00 [2] 8.6 mi (7:34 / mi)
Easy run with hill repeats w/ Annie. Warmed up around res - 35 minutes (4.8 miles), then did 7 x 30 seconds hill sprints up towards upper res. Brian and Frank joined in for the last few. We cooled down with them - doing 2.75 miles easy (20 minutes). Felt good - calf was ok once warmed up, luckily most of hte run was on gentle grades so it was ok.
Monday Aug 8, 2011 #
Running (Easy run) 1:15:00 [1] 9.0 mi (8:20 / mi)
Easy run around loop at Earl's Trails w/ Brian - starting from Chumura Road. Felt good, calf was painful for first few minutes, but then loosened up and was ok (sore, but not overly painful) for the rest of the run.
Sunday Aug 7, 2011 #
Running (Road race) 55:18 [3] 7.75 mi (7:08 / mi)
Did the running leg for my sister at the New London Triathlon - warmed up for about 25 minutes running about 3.25 miles. Then, did the '5k' race which was 3.5 miles long (22:18), and cooled down another ~1 mile (8 minutes). Felt really good during the 'race', it was a net uphill race, so I knew the time would be slow, but I was pleased that my splits were still below 6:30s.
Saturday Aug 6, 2011 #
Running (Easy run) 3:15:00 [1] 16.0 mi (12:11 / mi)
So - did a bit shy of the 20 miles that were prescribed, but only because I ran up and down Mt. Ascutney instead (~2700 ft. climbing) - which was ~5 miles up and 5 miles down, and took 2.5 hours of honestly motoring to get up and down. Afterwards, did ~6 miles easy on flatter roads to get 3:15 total of running and ~16 miles. Fell on the descent of Ascutney and twisted the ankle - now the calf is sore...will watch that for the next few days.
Friday Aug 5, 2011 #
Running (Tempo run) 1:15:00 [3] 10.0 mi (7:30 / mi)
Ran with Kim and Laura in Noho. Warmed up for 25 minutes, then did 3 sets of 3 min, 2 min, 1 min (1 minute recovery between each, 3 minutes between sets) - goal of 5k pace. Have no idea if the pace was on, but I felt great, stayed with Kim and Laura (the pulled away slightly on the last one, but they were going for broke!) - legs feel like they are actually starting to get speed back into them. Cooled down the rest of the way to Kim's house.
Thursday Aug 4, 2011 #
Running (Easy run) 1:00:00 [1] 8.1 mi (7:24 / mi)
Easy run, but I felt great! I started and did 2 miles on my own (15 minutes), then Kim joined me and we ran to Smith and around the trails and back. Legs felt really great. We finished up with 6 x striders at the end of the run.
Wednesday Aug 3, 2011 #
Running 1:09:00 [3] 9.8 mi (7:02 / mi)
Early mroning run w/ Abby, Kim and Laura - bike path workout. Warmed up ~1.9 miles from Comp. Edge to bike path (14 min). Then, did 3 x 1 mile hard (goal - 6:30), 1 mile of 1 min on/1 min off. Ended up getting 6:27, 6:27, 6:29 for the hard miles, and took about 7:00-7:15 for the miles of on/off (41 min total - 6 miles). Cooled down 1.9 miles back to Comp. Edge (14 min). Legs felt great - was good to turn them over and get some speed in...but could feel it by the end!
Tuesday Aug 2, 2011 #
Running (Easy run w/ hill repeats) 1:05:00 [2] 8.0 mi (8:07 / mi)
Did Annie's hill workout, which isn't as scary as it sounds. We did an easy warmup (2.75 miles, 21 minutes), and then did 2 x 3 sets of uphill sprints (steep grade, but only ~30 seconds each) and did one extra at the end (for 7 total hill sprints) - took about 14 minutes total for sprinting, recovery back down, and recovery between sets (estimate at 1.25 mile total distance?). Then, we did an easy cool down (4 miles, 30 minutes). Felt good, but hammies are tight (what else is new?!?). I don't have the turn over/speed that Annie has on the hills, but I think it is great to force me to do this, it doesn't take much out of you to do these, but I'm sure it will help a ton.
Running (Uphill run/hike) 1:30:00 [1] 8.5 mi (10:35 / mi)
Did 3 x uphills at Mt. Tom ski slope. Felt horrible for this workout, so I did one repeats, and almost got back to my car...but met up with Patty who convinced me to head out again and do more reps. Uuuggh!
Monday Aug 1, 2011 #
Running (easy run) 1:00:00 [1] 7.5 mi (8:00 / mi)
Easy run w/ Abby - from her house, we ran to the Holyoke Res, and took all the trail options to go around the lake...ended up needing to do an extra 1/3rd loop to get in a full hour. Super easy pace, Abby was feeling having gone long with us on Sunday (her longest run in a long time, but she did awesome!), and I was just happy to get to relax and enjoy some miles without having to think about keeping any good pace.