Training Log Archive: ultra_amyIn the 31 days ending Jan 31, 2013:
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Thursday Jan 31, 2013 #
Running (Easy run) 48:00 [1] 6.0 mi (8:00 / mi)
Easy run w/ Dana around Amherst and the bike path. I totally wiped out on some ice - but otherwise it was a great shake-out run.
Wednesday Jan 30, 2013 #
Running (Easy trail run) 1:05:00 [1] 6.0 mi (10:50 / mi)
Easy trail run w/ Brad around Earl's Trails...it was slushy and nasty, so I'm sure we weren't moving fast. But, good to shake the legs out.
Erging (Erg class) 1:15:00 [3] 15.0 km (5:00 / km)
Long class tonight...and a tough one! We warmed up for about 15 minutes, then did a 5k erg test. I lost my focus for bits of it, but ultimately was fairly even throughout the test - 21:10 (not bad). We then did a series of 20 seconds on/1 min active recovery, with several at 15 s/m, 32 s/m, and then sprints. We did a few practice starts - it's amazing how fast you can knock out 250 meters with just a start (3/4, 1/2, 3/4, lengthen, 10 hard, 5 long). Great class!
Tuesday Jan 29, 2013 #
Running (Tempo at Track) 1:30:00 [3] 11.5 mi (7:50 / mi)
Did track workout - warmed up a bit outside, then did a bunch of warming up inside...did 4 x 800 at tempo (3:20) pace, since I am pretty tired and worn down and couldn't really do anything hard...but I needed to do something to break up the monotony. Feel really flat. Cooled down forever after intervals. Glad to get in a longer run and share some miles with friends.
Monday Jan 28, 2013 #
Weights (Lifting at gym) 45:00 [3]
Did some lifting at the gym - feel pretty weak/tired, so I just did a bit of the 'basics' and left it at that.
Biking (Spinning) 45:00 [1] 12.0 mi (3:45 / mi)
Easy spin on the bike...just enough to get my heart rate up and feel a bit of cardio work. But, considering I'm tired and worn down (and Brian's sick), I took it pretty easy today and even bailed on erging class and hiking/running with Meghan.
Sunday Jan 27, 2013 #
Running (Easy run) 1:45:00 [1] 13.0 mi (8:05 / mi)
Easy run w/ WMDP of the Jones course. Felt really sluggish and off today - think I must be coming down with somehting. Regardless, it was great to run with the men's team and get to know them a bit. :)
Saturday Jan 26, 2013 #
Note
Took the day off - wish I could have held on since I've had almost 3 great training weeks...but my body was just so exhausted and I basically rested most of the day. I guess this kicks off my 'cutback' week so I can ramp it up again.
Friday Jan 25, 2013 #
Running (Longer run) 2:10:00 [1] 15.5 mi (8:23 / mi)
Easy but longer run w/ the girls in Northampton. Was about 2 degrees, and part of the bike path was snowy where we ran, so I was happy to plug along and get in a good run anyway. :)
Thursday Jan 24, 2013 #
Running (VO2Max test) 30:00 [4] 4.8 mi (6:15 / mi)
Did a VO2Max test for Elaina's study. I've never done this before, so I wasn't sure how it would go, but I think it went well? I held on for sub-6 minute pace...and maybe could have gone farther but also didn't want to puke out the amazing lunch I had at today's conference.
C • cool 3
Wednesday Jan 23, 2013 #
Running ('Amity Hill Horror') 1:15:00 [2] 9.0 mi (8:20 / mi)
Amity Hill run - did 4 and 1/2 Amity Hills this morning (plus a bit of warm-up around Amherst) with the Amity Hill Horror crew. It was so cold (6 degrees?), so I wasn't moving well, but luckily Dave Martula motivated and pushed me to work hard and still get in a great run. :)
Erging (Erg class) 1:20:00 [3] 14.0 km (5:43 / km)
Erging class - did 4 x 10 minute pieces - with increasing rate on each piece. Focused on going farther on each piece. Was a super hard workout!!!
Tuesday Jan 22, 2013 #
Running (Indoor Track workout) 1:15:00 [4] 10.0 mi (7:30 / mi)
Indoor Track workout with the girls - it was a hard one (Elaina-inspired). Warmed up ~20 minutes, then did the workout - 800 at 'tempo pace' (goal of 3:05-3:10), then 30 second rest, then 200 all-out, 400 rest. Did 4 repeats of this. Did 3:15, 3:08, 3:07, 3:06 for my 800s, did 40s for my 200s (and couldn't go any faster!!!). Cooled down a good 20 minutes, that was a quick workout!
Circuits (Deck of Cards) 1:00:00 [2]
Did a 'deck of cards' circuit workout - doing pushups, dips, squats (10#), and walking lunges (10#)...plus some other fun stuff (burpees, wall sits, planks, etc.). Felt pretty good considering I hadn't done any real strength in a few weeks.
Monday Jan 21, 2013 #
Running (Easy run) 1:31:00 [1] 11.0 mi (8:16 / mi)
Easy run w/ Sarah - we both felt like crap...so I was glad to get in a good run and in the end not be so bad. :)
Walking 1:30:00 [1] 4.0 mi (22:30 / mi)
Walk w/ Steph around Amherst.
Erging (Erg class) 1:00:00 [3] 10.0 km (6:00 / km)
Hard erg workout! Warmed up ~10 minutes, then went into the sets - 2 x 20 minutes (4 min @ 18, 20, 22, 20, 18; 4 min @ 20, 22, 24, 22, 18) - we were watching our wattage and trying to keep that up as much as possible, even at the lower stroke rates. It was super hard! 3 minutes active recovery between sets, and a few minutes cool down. The hour flew by!
Sunday Jan 20, 2013 #
Running (Snow run) 1:45:00 [1] 9.0 mi (11:40 / mi)
Easy (but sloppy) trail run in the snow w/ Nick. I was just tired and worn down - so I held the pace back. But, oh well - I just wanted to move.
Saturday Jan 19, 2013 #
Cross country skiing (Ski-O, Skate) 2:00:00 [3] 15.0 km (8:00 / km)
Did my first ski-o race. Warmed up quickly, then did the sprint race. I think I got it after a few controls...but it took a bit to figure out the scale of everything. I took a few wrong turns, but all-in-all I had a great time. I redid the course after I finished just to see where I went wrong and all. Then, I did the sprint-relay in the afternoon - again, that went better, but I don't know for sure if I found all the correct controls or not...but I tried! :) Great time! What a great community of people - reminds me of the ultra/trail crew.
Friday Jan 18, 2013 #
Running 1:25:00 [1] 10.1 mi (8:25 / mi)
Run around Noho, through Look Park and all. Felt much better today running!
Erging (Erg class) 45:00 [3] 8.0 km (5:38 / km)
Erg class - this one was intense! We did repeat 250 sprints. I did 12 total (with 1 minute recovery), aiming to keep them all below 1:00...I think I was around 0:57-0:59 for all of these.
Thursday Jan 17, 2013 #
Running 50:00 [1] 6.0 mi (8:20 / mi)
Easy run w/ Dana around her neighborhood and all. Felt a bit sluggish...just think I'm tired and stressed!
Walking 1:15:00 [1] 3.75 mi (20:00 / mi)
Walk w/ Steph around Amherst and all. Felt good to just stretch the legs out.
Wednesday Jan 16, 2013 #
Snowshoe 1:30:00 [2] 7.0 mi (12:51 / mi)
Snowshoe run w/ Laura - it was a bit sloppy, but we had some fun on Earl's Trails. I broke trail the whole way...and my calves definately felt it!
Erging 1:15:00 [3] 12.0 mi (6:15 / mi)
Erging class - we focused a ton on power per stroke, so the 'distance' and stroke rate was down...but it was hard. Laura and I finished out snowshoe run about 15 minutes before class, so I was tired and didn't have as much energy. Oh well, on a few short pieces (1 minute pickups) I was able to bring the average pace below 2:00...but on a few of the lower stroke rates, I couldn't pull the pace that Laura predicted for me.
Tuesday Jan 15, 2013 #
Running (Indoor Track Workout) 1:10:00 [4] 9.0 mi (7:47 / mi)
No idea the real distance - but warmed up about 20 minutes (2.5 miles?), then did 12 x 400 (goal at 5k race pace, so 1:30-1:35). Started out at 1:37, 1:35, then did several in 1:31-1:33, did last three: 1:31, 1:29, 1:27. Cooled down about 12 minutes. Was pleased that the speed is coming back into my legs.
Running 42:00 [3] 5.0 mi (8:24 / mi)
Easy run w/ Dana and Mike O. around Amherst. Felt good to shake out the legs after the morning track session.
Weights 45:00 [3]
Did weights at the gym. It's still pretty busy, so I didn't go crazy and got out of there quickly.
Monday Jan 14, 2013 #
Running (Medium Long run) 1:37:00 [1] 11.5 mi (8:26 / mi)
Easy run w/ Laura and Amanda around Northampton...felt good. Glad to get this in before work - but don't know what I'll do after work today. :)
Walking 1:00:00 [1] 3.5 mi (17:09 / mi)
Walk w/ Steph around Amherst to stretch out the legs and get us moving before erging. Yay!
Weights 30:00 [3]
Gym was crazy, so I did a few weights and then left in search of trail mix to snack on. :) Oh well, glad I did a bit of weights to kill time.
Erging 55:00 [3] 10.0 km (5:30 / km)
Lost track of the exact distance - but warmed up a bit, then did a 2k time trial (7:51...yay, averaging 1:57.8 per 500m!!! But, my form got really sloppy at the end of the TT). Recovered for about 5 minutes, then did 2 min on/2 min easy (doing each piece at 20, 16, 18, 20, 22, 26, 30, and then as hard as possible)...my numbers kept going down, so I was really focusing on a powerful push. Cooled down for about 5 minutes. I was beat at the end of class...but it was great!!!
Sunday Jan 13, 2013 #
Running (Snow run) 2:05:00 [1] 11.0 mi (11:22 / mi)
Easy 2 hour run - was super slushy and slow...but Vanessa and I had fun out on Earl's Trails. At the end of the run, we did about 5 minutes of snowshoeing because Vanessa had never tried it before (and I have 2 pair in my car). Fun times!
Weights 30:00 [3]
Went to gym and did some weights - again, it was a bit busy and I didn't last too long before I wanted to leave.
Saturday Jan 12, 2013 #
Biking (Easy spin) 1:30:00 [1] 21.0 mi (4:17 / mi)
Easy spin...no idea the distance, but I had some fun! It was so miserable out that I watched some TV and spun. I picked it up a bit at all the commercials.
Circuits 45:00 [2]
Did circuits in my house - arms were burning at the end!
Friday Jan 11, 2013 #
Running (Medium Long Run) 2:01:00 [1] 14.2 mi (8:31 / mi)
Easy run w/ the girls around Northampton. Was cold and early, so we all dragged a bit at the beginning, but then got going and picked it up. Was one of those runs where folks kept having to stop (untied shoes, bathroom stops)...so it just felt a bit crazy - but oh well.
Erging 55:00 [3] 9.5 km (5:47 / km)
Erging class - it was a tough one! Warmed up a bit, then did 1 min on/1 min easy row...first with low stroke rates (18, 16, 18, 20, 22, 24, 26, 28) then doing 4 at all-out (I was pleased to get below 2:00 for my pace for these sets!...I even did 1 set behind Laura where I got down to 1:50!). I was pretty dead at the end of the workout...
Wednesday Jan 9, 2013 #
Circuits (Abs) 20:00 [1]
Did some abs this morning before work...know it will be a long training day so I bagged on my morning run, but couldn't just lay around and not do anything!!!
Running (Snow run) 50:00 [2] 5.0 mi (10:00 / mi)
Snow run w/ Brad - snow is starting to firm up and we actually made pretty good time out there. :)
Erging (Erging class) 1:10:00 [3] 12.0 km (5:50 / km)
Erging class - went well. I am starting to feel like I'm getting it and feeling more efficient (i.e. my times are dropping but I don't feel like I"m working harder). We did 8 x 3 min pieces, first one was doing stroke rate 20, 24, 28 (1 min each)...next set was 18, 22, 26 (trying to hit the same average pace for the set)...then 28, 24, 20; 26, 22, 18. I was pretty consistent and hit about the same average pace for each. Then, we did 2 sets of 10 pause strokes followed by 10 all-out strokes (30 spm); then 2 sets of 10 strokes at 20, 10 strokes at 28/30 (but I got my rate below 2:00!). I was pretty tired by the end of all this. I did some pause drills between sets to keep things moving. Was pretty tired by the end!
Tuesday Jan 8, 2013 #
Running (Indoor Track workout) 1:05:00 [4] 9.0 mi (7:13 / mi)
First workout of the year (and first in a long time!). Felt horrible, but did what I could. I am at least glad to know I have a bit of speed in the legs. Anyway, warmed up ~2 miles, then did a ladder - 400, 800, 1200, 1200, 800, 400 (goal pace of 6:15-6:30?, quicker on the way down), with 400 recovery between each. Did 400 - 1:35, 800 - 3:05, 1200 - 4:41, 1200 - 4:40, 800 - 3:04, 400 - 1:29. Cooled down ~2 miles. Legs really felt it by the end of the workout...but I'm happy that my slowest pace was around 6:20, and most of my intervals were within the 6:10-6:15 range.
Running (Easy shake-out) 45:00 [1] 5.0 mi (9:00 / mi)
Super easy shake-out run w/ Dana around Amherst. Glad she's running again...and glad I got the chance to flush the legs out a bit after this morning's track workout!
Weights 1:00:00 [1]
Went to gym (and finished workout at home)...did a bit of lifting - was so crowded that I couldn't do much and was much slower with what I did. Oh well - felt good to lift a bit.
Monday Jan 7, 2013 #
Running (Snow running) 1:30:00 [2] 9.0 mi (10:00 / mi)
Snow run w/ Laura at Earl's Trails. Felt good, but certainly felt the 'burn' on some of the last few climbs on sloppy trails. We did have to push the last 20 minutes or so since we were running out of daylight and she was about to be late for something. Was a great run!
Walking (Hiking) 45:00 [1] 3.0 mi (15:00 / mi)
Went hiking (with a bit of jogging) with Meghan. We did the first few Sisters...was a great time! I was a bit tired from my run with Laura, but oh well.
Erging (Erging Class) 50:00 [3] 12.0 km (4:10 / km)
Erging class - warmed up (12 minutes, 3k), then did 5 x 5 minutes, focusing on rate mostly but also working on a bit of speed/explosiveness. Did some 30-second sprints in that, and I was pleased to get my 500m rate down to 1:58! Recovered with easy rowing between sets. Yay! Was pretty tired by the end - we cooled down with 5 minutes easy.
Sunday Jan 6, 2013 #
Cross country skiing (Classical) 2:20:00 [1] 20.0 km (7:00 / km)
XC skiing w/ Brian and Wendell SP. Was super slow (wet/slushy snow), and we did a lot of the smaller single track trails, so slow going for sure. No idea how far we actually went, but my arms were pretty beat by the end.
Saturday Jan 5, 2013 #
Running (Snow running) 1:45:00 [1] 9.0 mi (11:40 / mi)
Went for a 'snow run' with the girls. We ran around Earl's Trails, and explored a bit to try to get Sarah back before her feet were too blistered - in the end, I think it took just as long as staying on our typical route, but at least it was an adventure. I felt great out there.
Friday Jan 4, 2013 #
Running (Easy run) 50:00 [1] 6.0 mi (8:20 / mi)
Easy run w/ the girls in Noho - was a bit snowy on the sidewalks, but we survived. Cold morning.
Erging 55:00 [2] 12.5 km (4:24 / km)
Erging class. Warmed up, then did 3 x 10 min pieces with some quick 30 second sprints at 30 spm. My back was pretty tired by the end...but it was fun!
Thursday Jan 3, 2013 #
Weights 45:00 [1]
Did weights at the gym, but feeling a bit tired/worn down, maybe from erging yesterday? Took it easy and did a few different weights rather than the typical CF workout I do.
Running (Snow running) 1:30:00 [1] 7.5 mi (12:00 / mi)
Ran w/ Brian at Sugarloaf - to trail, over top of N. 'loaf, and then down the back side. Sections were packed down and sections were unbroken or windblown - so it was tough in patches. Also, I had to hike up the trail to get to the top...steep trail was just too hard to run! :)
Wednesday Jan 2, 2013 #
Running (Snow running) 1:05:00 [2] 6.0 mi (10:50 / mi)
Easy run w/ Laura around Earl's Trails...used the microspikes (should have used snowshoes in a few places), but survived. Legs burned a few times on the last few uphills.
Erging 1:00:00 [2] 11.5 km (5:13 / km)
Erging class w/ Laura...think that I can go harder/farther as I get used to this, but I was pleased to have the class fly by and not burn out immediately. Did a 5-min interval at the end as a TT, did 1101 meters. Felt ok, but lats and back are a bit sore afterwards.
Tuesday Jan 1, 2013 #
Biking 1:00:00 [1] 15.0 mi (4:00 / mi)
Easy spin in the house...wanted an easy day, so this was the best way to relax, recover, and still at least work up a sweat. :)