Training Log Archive: ultra_amyIn the 31 days ending Jan 31, 2015:
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Saturday Jan 31, 2015 #
Biking (Spinning) 45:00 [1] 12.0 mi (3:45 / mi)
Today ended up being majorly chilly...wind and all. Being not 100% anyway, I opted to spin instead. Oddly, my ankle (which has been a bit tender the last few days) wasn't happy with spinning...so I cut it shorter than normal.
My training this week has been majorly compromised - I will have to work hard to put that behind me and focus on quality training moving forward.
My training this week has been majorly compromised - I will have to work hard to put that behind me and focus on quality training moving forward.
Friday Jan 30, 2015 #
Note
I ended up feeling pretty under the weather - left work on Thursday with a splitting headache, then called out on Friday and rested for most of the day. Maybe after this stressful week, I needed a break.
Thursday Jan 29, 2015 #
Snowshoe 1:20:00 [1] 5.5 mi (14:33 / mi)
Easy snowshoe run at the Ridge with Colleen (and others). Felt a bit sluggish this morning, but perhaps it was the 10,000 layers I had on to stay warm during the 2-degree temperatures.
Wednesday Jan 28, 2015 #
Running (Indoor Track workout) 1:00:00 [3] 7.0 mi (8:34 / mi)
Indoor track workout with the trail gang. Warmed up ~15 minutes, then did two sets of repeat 400s. 1st set: 6 x 400 at 10k pace (goal of 1:40) with 2 minutes recovery. 2nd set: 4 x 400 at 3k pace (goal of 1:35 or better) with 3 minutes recovery.
1st set: 1:41, 1:40, 1:38, 1:39, 1:39, 1:37
2nd set: 1:28, 1:27, 1:26, 1:24
Cooled down 10 minutes.
Was happy - workout didn't feel that bad, and I was pleased to duck under 6-minute pace with my 2nd set of intervals.
1st set: 1:41, 1:40, 1:38, 1:39, 1:39, 1:37
2nd set: 1:28, 1:27, 1:26, 1:24
Cooled down 10 minutes.
Was happy - workout didn't feel that bad, and I was pleased to duck under 6-minute pace with my 2nd set of intervals.
Cross country skiing (Classical ski) 1:00:00 [1] 5.0 mi (12:00 / mi)
Easy ski on the ridge road with Brian. He was excited about his new skis, so we had to test them out. Luckily, the trail was already broken out, but was still slow going.
My upper butt still hurts from falling on the ice a few weeks ago - and the skiing irritated it. Frustration - wish I knew what was wrong so I could help the healing process.
My upper butt still hurts from falling on the ice a few weeks ago - and the skiing irritated it. Frustration - wish I knew what was wrong so I could help the healing process.
Tuesday Jan 27, 2015 #
Note
Day off...and I mean fully off! Not only was it an epic snow day (that would have kept me indoors anyway), but I had to work an epic shift at work...so by the time I got out, I went home to crash! I'm sure it was needed, but it's been a while since I had a 'zero' day.
Monday Jan 26, 2015 #
Running (Road run) 1:06:00 [1] 7.8 mi (8:28 / mi)
ahr:146 max:163
Easy road run with Abby and Laura, around Holyoke. I'm pretty darn tired today, after a long weekend and plenty of driving...but don't know if I'll get in a run on Tuesday or Wednesday, so I figured I should take the opportunity. Legs feel mostly ok, not tired...
Sunday Jan 25, 2015 #
Snowshoe (Snowshoe race) 1:12:00 [3] 7.25 mi (9:56 / mi)
ahr:171 max:177
Did Paul Smiths snowshoe race - warmed up about a mile, then did 10k race (56:59). Trails were mostly groomed (except for one super soft section) and rolling, ran strong but didn't have any ummph at the end. Missed my cool down, as I was late to meet Sarah. Not bad for my first time on snowshoes this year - and my legs didn't feel as dead or tired as they typically are in the first few snowshoe runs each year. Yay!
Cross country skiing (Classical) 2:30:00 [1] 9.5 mi (15:47 / mi)
XC ski up the auto road at Whiteface and back down with Sarah. We turned around just before the top - we turned a corner and the wind was whipping. It was fun. The snow was so slow that we had to double poll on the way down also.
Saturday Jan 24, 2015 #
Running (Tempo Run) 2:00:00 [3] 15.5 mi (7:45 / mi)
ahr:171 max:177
Warmed up ~2.5 miles, then did a 10 mile road race at tempo (goal pace was 7:15-7:30). My inner competitive person got the better of me, pushing the pace on the downhills, and I finished in 1:11:30 for the hilly course (7:09/mile). But, I felt strong on the second half of the race, and enjoyed it even with running alone for the whole race. Cooled down ~3 miles.
Friday Jan 23, 2015 #
Running (Road Run) 1:07:00 [1] 7.7 mi (8:42 / mi)
ahr:141 max:164
Easy road run around Sunderland and South Deerfield with Sara and Kelly Anne. Legs feel sore, but not heavy. Man...it was hard to get out of bed this morning!!!
Thursday Jan 22, 2015 #
Running (Speed workout) 51:00 [3] 6.4 mi (7:58 / mi)
ahr:159 max:180
Did speed workout with Abby - 3 x (800 uphill, 400 uphill, 400 downhill). Warmed up ~ 1 mile, then did:
Set 1 - 3:23, 1:44, 1:35
Set 2 - 3:13, 1:40, 1:30
Set 3 - 3:09, 1:40, 1:28
Recovery between each interval was 1:30 - 1:45. Felt horrible (I'm a bit sore from yesterday and Tuesday still!), but glad to have gotten it done! Cooled down ~1 mile.
Set 1 - 3:23, 1:44, 1:35
Set 2 - 3:13, 1:40, 1:30
Set 3 - 3:09, 1:40, 1:28
Recovery between each interval was 1:30 - 1:45. Felt horrible (I'm a bit sore from yesterday and Tuesday still!), but glad to have gotten it done! Cooled down ~1 mile.
Running (Road run) 1:00:00 [1] 7.5 mi (8:00 / mi)
Easy road run with Dana and Ed. Legs feel sore from lifting and the speed work - so it was great to stretch them out and relax a bit.
Wednesday Jan 21, 2015 #
Running (Track workout) 55:00 [3] 6.5 mi (8:28 / mi)
ahr:156 max:184
Track workout with several buddies...warmed up for 16 minutes (1.75 mi?), then did 5 x 800s - goal of 10k race pace (3:20/interval). Did 3:20, 3:19, 3:18, 3:19, and (last one is all-out) 2:59. Recovery between each was about 1:30-1:45, so short recovery. Felt good, but legs are a bit tight. Cooled down 15 minutes (1.75 mi?).
Tuesday Jan 20, 2015 #
Circuits (Interval workout) 45:00 [3]
Did Colleen's workout - 300 jumping jacks, 250 lunges, 200 squats, 150 sit-ups, 100 pushups, 50 burpees. Hated it...but got it done...
Monday Jan 19, 2015 #
Running (Adventure Run) 2:35:00 [1] 12.9 mi (12:01 / mi)
ahr:143 max:187
Ran with team up hill in Wyben, then Apryl lead us on the trails back down and around. Trail turned into a large stream, then there was a river crossing...then miles of aimless bush wacking. It was an adventure, and not quite the run I was looking for. Oh well! I am pretty achy after this run - tons of running on uneven surfaces and unbroken snow - my back and lower calf are barking!!!
On this run, we agreed that the total distance was 'to Amy's tolerance + 2 miles'. Uugghh!
On this run, we agreed that the total distance was 'to Amy's tolerance + 2 miles'. Uugghh!
Sunday Jan 18, 2015 #
Running (Long trail run) 3:55:00 [1] 23.8 mi (9:52 / mi)
ahr:143 max:180
Long run with many laps around the Notch. Had different company throughout the run. We started just after the sun got up...and ended when it started to rain. I was hoping to get in 25 miles, but was pleased to get in a long run so early season (without catching hypothermia). Yay! Felt good throughout, even without getting to do much fueling/fluids due to the cold.
Saturday Jan 17, 2015 #
Running (Tempo run) 1:20:00 [3] 10.6 mi (7:33 / mi)
ahr:169 max:178
Ran tempo run with Ashley - was supposed to be 9-11 miles at 'marathon pace' (7:25-7:30). We ran through Northampton and Florence, on the roads (which were a bit icy at times, but not bad). Warmed up about 1/2 mile, then started the tempo...which we averaged 7:26 pace...then cooled down about a mile around Smith. Felt good, but did have to focus a bit to keep the tempo honest.
Friday Jan 16, 2015 #
Running (Road run) 1:05:00 [1] 7.7 mi (8:26 / mi)
ahr:152 max:165
Road run around Sunderland and South Deerfield with Kelly Anne. Pretty chilly morning - not bad once I was moving. My butt is still sore from falling the other day...uuuggghhh! Lower calf is a bit tight also, but otherwise ok!
Weights (Lifting) 45:00 [3]
Lifted at the gym - found that I was limited on my right side due to the bruise from falling...drat! Oh well...at least I went to the gym and did something.
Thursday Jan 15, 2015 #
Running (Road run) 58:00 [1] 6.9 mi (8:24 / mi)
ahr:151 max:170
Road run around Amherst with Dana (and then Ed) - felt good, except for the section of road that wasn't plowed at all...that was slow going. My butt is sore from falling on the ice yesterday.
Wednesday Jan 14, 2015 #
Running (Track Workout) 50:00 [3] 6.25 mi (8:00 / mi)
ahr:153 max:186
Did workout at Smith Indoor track w/ Molly, Laura, and Colleen. Warmed up 13 minutes (~1.5 miles), then did 4 x 800 (at 10k pace - goal of 3:20); recovery was 1:30 between each. Did 3:20, 3:18, 3:18, (last one is allowed to be all-out) 2:59. Felt good, workout was challenging but not killer. Cooled down 18 minutes (~2.25 miles).
Running (Medium Long Run) 1:47:00 [1] 12.0 mi (8:55 / mi)
ahr:146 max:163
Did medium-long run around Northampton...did 5 miles on my own on the bike path and sidewalks. (Fell on the ice, and really hurt my butt!!!) Then, met up with Jason for another 7 miles, mostly on the dog park trails. This run was supposed to be 12.5 miles, so I'm bummed it was a bit short...but it was a long day!!!
Tuesday Jan 13, 2015 #
Running (Trail run) 1:23:00 [1] 7.6 mi (10:55 / mi)
ahr:146 max:171
Snowy trail run at the Notch with Molly, Erik and Colleen. Did 1:10 easy on Earl's Trails, then did 6 x 30 second hard uphill. Had enough time to cool down with a few minutes more of running. Felt sluggish on the hill sprints, but I need to remember it's not my thing...and these three are awesome at it!
Weights (Lifting) 45:00 [3]
ahr:95 max:141
Lifting at gym - did the CF type workout, with other strength in between. Didn't feel as sort post-workout today as last week.
Monday Jan 12, 2015 #
Running (Road run) 1:08:00 [1] 7.8 mi (8:43 / mi)
ahr:144 max:164
Run through snowy roads in Holyoke with Abby. Heart rate didn't get up, I was slipping too much to run any faster...
Sunday Jan 11, 2015 #
Running (Road run/workout) 2:20:00 [3] 16.6 mi (8:26 / mi)
ahr:157 max:181
Did my long workout of the week - warmed up 5 miles (45 minutes) through Northampton and Easthampton to get to the Oxbow dirt roads for my intervals. They were snow covered, but was the best I could do. Did 2 x 2.5 mile at tempo (goal of 6:45-6:50 pace). First interval went well - 17:03 (6:44 pace). Recovered 1 mile (8:35), then did 2nd interval which was harder (with more snow covered sections, and two u-turns), 18:04 (7:07 pace). Was bummed it didn't go better. Cooled down 5.5 miles (39 minutes).
It was a challenging workout, especially since the roads were in poor condition. I was proud that I did the whole workout...
It was a challenging workout, especially since the roads were in poor condition. I was proud that I did the whole workout...
Saturday Jan 10, 2015 #
Running (Snow run) 2:30:00 [1] 12.6 mi (11:54 / mi)
ahr:147 max:171
Long run on snowy trails. Ran around the Notch (Norwottuck trails, and Earl's Trails). Felt good...a bit tired, but it's been a long week.
Friday Jan 9, 2015 #
Circuits 55:00 [3]
ahr:127 max:167
Did a strength workout with Colleen - mostly an upper body workout. I feel weak...
Running (Road/Trail run) 12:20 [1] 7.0 mi (1:46 / mi)
ahr:149 max:176
Ran from the house to Sugarloaf and back (via road, then trails) with Aaron and Brian. The trails were in horrible condition...lots of slipping and sliding around, and having to hike on the uphills since our spikes didn't stick well. I wasn't the happiest runner today!
Thursday Jan 8, 2015 #
Running (Tempo Track Workout) 1:05:00 [3] 8.0 mi (8:07 / mi)
ahr:159 max:182
Tempo workout at the indoor track. Warmed up 12 minutes (1.5 miles?), then did 10 x 400 at tempo (10k pace - aiming for 1:40-1:43 for the interval) with 400 recovery between. Did: 1:41, 1:40, 1:40, 1:38, 1:39, 1:38, 1:39, 1:40, 1:40, 1:29 (allowing myself to go all-out on the last one). Cooled down for 16 minutes (1.75 miles?). Felt fairly good...glad to turn the legs over...but felt a bit harder than 'tempo' for a few of them.
Wednesday Jan 7, 2015 #
Running (Road run) 1:06:00 [3] 7.7 mi (8:34 / mi)
ahr:156 max:172
Ran roads around Sunderland and South Deerfield with Kelly Anne, Caroline, and Colleen. Felt a bit sluggish, but hard to tell if I was just slipping a bit more on the roads or was lagging behind a bit. Either way, it was in the single digits, so it was a frosty run...glad I did it...
Running (Trails) 1:22:00 [1] 7.2 mi (11:23 / mi)
ahr:156 max:186
Ran trails at the Notch with Brad. Felt good, but as usual with Brad, had to scramble a few times to keep up. Trails were in fairly good condition...considering we were running on ice.
Tuesday Jan 6, 2015 #
Running (Snow run) 1:12:00 [1] 6.7 mi (10:45 / mi)
Run on snow/ice trails at the Ridge with Molly and Erik. It actually wasn't as bad as I thought it would be...boiler plate, but not bad. Ran to ski slope and back. Then, Molly and I finished with 6 x ~30 second hill repeats. (Schedule said 2-6 x 35 seconds, but we only had about 30 seconds of distance between ice patches across the road...I hope it's good enough).
Monday Jan 5, 2015 #
Running (Road run) 52:00 [1] 6.0 mi (8:40 / mi)
Hilly road run around Holyoke with Abby, Laura, and Colleen. The roads were a bit icy, so we had to shuffle through a few sections. Legs feel good, Achilles is doing ok still.
Weights 45:00 [3]
Lifted weights at the gym - was first time in a while, so I did the start of my CF lifting for squat, bench, press, and dead lifts. Then, did abs. It was so busy I couldn't get in anything else...but was ok with starting out easier.
Sunday Jan 4, 2015 #
Running (Road Run) 1:37:00 [1] 10.5 mi (9:14 / mi)
ahr:143 max:165
Ran the icy roads with the girls (Kelly Ann, Sara, and Vicki). Was surprised to not have fatigue in my legs after the long run yesterday. We ran a fairly flat Whately route. Roads were a bit rough (with snow/ice/slush), so that limited our pace a bit...oh well!
Saturday Jan 3, 2015 #
Running (Trail Running) 4:06:00 [2] 24.8 mi (9:55 / mi)
ahr:149 max:170
Ran part of the GAC Fat Ass 50k (4 out of 5 laps). It was a fairly mellow route, so my pace was fairly good even though it felt easy throughout. I ran with Kristina and Christina for some of the first lap, then continued with their friend Aimee, finishing in 1:03. Then, I ran on my own, and picked up the pace just a hair to try to catch someone to talk to...finished in 0:58. Third lap I ran with Karen, going at her pace, finishing in 1:03. 4th lap I ran with Mark, going at his pace, finishing in 1:02.
Felt good throughout, never felt like I was working hard...and was surprised to not have really any residual soreness. Yay! The Achilles felt a bit tight/tender, but nothing to be worried about.
Felt good throughout, never felt like I was working hard...and was surprised to not have really any residual soreness. Yay! The Achilles felt a bit tight/tender, but nothing to be worried about.
Friday Jan 2, 2015 #
Running (Road Run) 1:04:00 [1] 7.7 mi (8:19 / mi)
Ran around Sunderland and South Deerfield roads with Molly - mostly flat route.
Thursday Jan 1, 2015 #
Running (Med/Long Run) 2:05:00 [3] 12.0 mi (10:25 / mi) +1650ft 9:13 / mi
ahr:154 max:180
Hill workout of sorts to kick the new year off. I warmed up from my house to Sugarloaf, then met the CCC for another mile. We did 3 x Sugarloaf repeats. I tried to be steady, but felt a bit sluggish. Oh well - got them done! Cooled down with ~30 minutes on the trails with Molly, then ran home.
Note
Post-run, had some fluids and a smoothie. About an hour later, I felt horrible and puked it all back up. Unusual - this happens every so often, but it tends to be in the summer.