Sunday, July 29, 2007

Training Log: July 22-July 28

Sunday - PM: 8 miles, 53:00. Fred S. Warren Road Race. Warmed up 8 minutes, 5.3 miles in 30:58 (5:50 avg.), 14 minute cooldown. First hard effort since VCM; kept it at a steady 75% through 4 miles then picked it up a bit the last 1.3. Good start but I've got a long way to go.
Monday - PM: 8 miles, 58:30. Borderland. First two with Fran Franson, last 6 solo finishing up with four 20/40 strides.
Tuesday - PM: 10 miles, 1:10:50. Sterling Rail Trail. 4 miles steady and solo in 25:55, then 6 miles shuffling along with Hodgie-San in 44:55. The early 6:30 pace was a bit surprising and didn't feel overly terrible but happy to slow it down.
Wednesday - AM: 6 miles, 42:15. AHS track. Easy jog down to the AHS track in 21:30, 4 x 100-yard strides on the turf, 20:45 back home. Strides were fluid but far from fast.
Thursday - AM: 8 miles, 52:25. Stone Church Trails. Ran the rollercoaster loop with Driscoll and Ramon Laboy at a steady clip. Far from a leisurely stroll but never felt uncomfortable.
Friday - AM: 6 miles, 40:40. AHS track. Same loop as Wednesday, just a smidge faster. 21:10 to the track, 4 x 100-yard strides, 19:30 back home; last 2 miles in 6:11, 5:31. Yes, 5:31 -- watch out now!
Saturday - AM: 7 miles, 47:40. Rockland 7. 7:11 to start, 34:43 at 5, 6:40, 6:11 for the last 2 miles. Far off the loop record of 39:40 but I'm OK with that.

Totals: 53 miles, 7 runs. Given where I was a month ago, this was a great week, in fact, it was my first full week of training in two months, so I'm pretty pumped. Made a good jump in mileage from last week but since that was on 6 days, the 15-mile increase doesn't seem so drastic.

This week looks like it will contain some sort of tempo-ish effort on Sunday and perhaps a light mid-week fartlek before heading up to Maine for the Beach 2 Beacon 10K on Saturday. Plan there is to run steady 5:30's if I can get my legs and lungs back on the same page.

Quote of the day:

"There is something about being back on campus, being back on my old training loops, that stirred my love of running. These were the trails where I became a serious athlete."
- Kerry Litka describing her week as a counselor at Keene State Cross Country camp. See last Wednesday's entry for my own similar sentiments.

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