Training Log Archive: ultra_amy

Took a zero day - I was tired, there was fresh snow on the ground (not enough to play on, just enough to slow things down)...I need to get out of the habit of doing nothing on at least one weekend day!!!

Easy trail run w/ Ashley and John at Mt. Tom...legs felt a bit tired, but the run went well. It started to snow on us, so it was an interesting run!

Did a morning workout - my first in the set of mile repeats for this winter/spring's training. This week - 3 x 1 mile at 6:25-6:45 pace, with Apryl. We warmed up just over a mile - I was anxious to get these done!!! Then, did mile repeats with 400 easy recovery - did 6:37, 6:36, 6:36. I felt like I was stuck in 'hard tempo' mode, since I couldn't run too much faster than that if I tried. But, we were also running by crappy headlamp, and there was a bit of ice on the ground that prevented a great push off. I am pleased with the first effort and hope this workout will get easier in a few weeks - even with a few more intervals but with my legs knowing how to dial in on the necessary pace...
Anyway, we cooled down around Nonotuck Park, and got completely lost. Pretty funny!

Erg class - did a nice long warm-up (24 minutes, 4.2k), then did our 2k time trial. I aimed to keep my pace below 2:00 the entire time, and I was well below for the first 500 meters, then it got tricky through the middle section (I did it, but was at 1:59 for a while)...but ultimately I finished in 7:48.4, which is almost identical to my 2k at CRASH-Bs last year. Yay! I wanted to puke the entire rest of the workout, and Laura had us do 10 x 1 minute hard (2k pace) and 1 minute of cross training (alternating between push ups, burpees, kettle bell swings, crunches, and medicine ball throws). I was pleased to average below 1:57 for every rowing interval, but I wanted to puke and it was really hard! Cool down was short, I was dead!!!

Spinning with Sara. :)

Trail run w/ Brad - we adventured on many of the Batchelor Street mountain bike trails, and it was great! Trails were a bit wet and sloppy, but at least mostly not snowy or icy.

Erg class - warmed up about 16 minutes (with a fire drill in the middle!), then did 15 minutes steady state (with set stroke rates of 18 for 2.5min, 20 for 2.5, 22 for 5, 20 for 2.5, 18 for 2.5), recovered for a few minutes, then did 5 x 1 min on/off at stroke rates of 18, 20, 22, 24, and 24/22. Focused on power and strong leg drive. Cooled down about 5 minutes.

Did an indoor track workout. Got there early, so Brian and I did about 20 minutes warm-up outside, then I did another 10 minutes inside. No one else was doing a workout, so it was tough to motivate to push those few extra seconds faster - but I did what I could. I did the ladder (400, 800, 1200, 800, 400, 400) - it was the most I could motivate myself to do on my own. Tried to stay below 6:15/6:20 pace...did 1:35, 3:10, 4:45, 3:08, 1:30, 1:28. While I wasn't pleased with my speed for most of the workout, I'm proud to have done that on my own...and to have even snuck under 6-min pace for the last interval. Easy recovery between each. Then, I ran hills outside with Karin for a cooldown.

Total ice run at Toby with Chris. It was horrible - 40 degrees and raining! We only lasted an hour, because we kept going in small circles before being turned around by the ice and uphills. Just a sloppy mess out there! Oh well - the tightness I had after my track workout was gone, so the legs felt a bit tired, but ok.

Easy run w/ Abby around Holyoke. Road weren't icy (barely), so it was nice to run. Abby's a bit sick, so we went easy.

Erg class. Warmed up 11 minutes (1.9k) easy with some pick drills and a few quick pickups. Then, did 8 x 2 min on/2 min off (spm set at 22, 22, 24, 24, 26, 26, 28, 30) - I just tried to improve with each interval, Laura told me to aim for about 2:15 for the 22, then try to drop 3-5 seconds per level. We did active recovery. Anyway, my average paces were: 22 - 2:10, 24 - 2:06, 26 - 2:05, 28 - 2:03, 30 - 1:58. I rowed 3.8k of intervals and 2.4k recovery. Then, cooled down 10 minutes/2 k. We finished with some medicine ball throws and stretching.

Did another CF workout - this one was working towards press and dead lifts. Tried to hammer the abs a bit, but we'll see how sore they are tomorrow.