Saturday, January 26, 2008

Training Log: January 20-26

Sunday
9:20 AM - 16 miles. Frostbite 15K (1st, 48:40). 23:00 warmup with SKinney, 23:00 cooldown with Andy McCarron and Nick Weidman. Solid race, best one in a long time. Complete race report is in the entry below this one.

Monday
9:40 AM - 7 miles, 51:15. Easy run with Hodgie-San on the wind-strewn roads of Sterling, Mass. Loop was probably a hair short of 7 miles. Legs didn't feel all that bad.
5:05 PM - 7 miles, 52:15. Took my new Glycerin 6's on their maiden voyage, my first run in a non-posted shoe in quite some time. The loop came out to 7.6 miles according to this online tool.

Tuesday
7:50 AM - 10 miles, 1:09:00. Out-n-back to the Horgan track w/8 x 100m strides on the back straightaway. A crisp 14 degrees out there this morning.

Wednesday
8:30 AM - 10 miles, 1:02:30. First 6.5 miles easy/moderate (42:36), last 3.5 steady (19:54 - 5:43, 2:58 [0.5], 5:47, 5:26). Felt real good from start to finish.
4:25 PM - 7 miles, 51:55. Fallon Clinic out-n-back with a stop at Summerhill Road on the way home for 6 x 30-second hill charges. Needed to let the legs and lungs burn a little bit.

Thursday
8:30 AM - 14 miles, 1:30:00.
First 7 miles in 46:46, last 7 in 43:14. Planned on a fartlek but felt way too tired and flat to go through with it.

Friday
7:25 AM - 8 miles, 55:30. Face went numb but everything else felt good. 6 x 20/40 strides on the way home.

Saturday
7:30 AM - 14 miles, 1:26:25. Course work with Ryan and Liam from Loring Arena in Framingham. 22:10 warmup, 8 mile PMP from Miles 3-10 and back to 9 in 43:40 (5:47, 5:35, 5:25, 5:27, 5:26, 5:21, 5:27, 5:12), 20:35 cooldown. Solid workout, felt comfortable and in control from start to finish.

Totals: 93 miles, 9 runs. Another good week in the books, nothing super crazy just super consistent. The race was a great way to kick things off and this morning's PMP wrapped it all up very nicely. Ryan and I will continue to kick the poop out of one another for 10 more weeks with a steady diet of long runs, a few more PMPs, a couple of track workouts and a handful of races before resting up for two weeks and crossing our fingers for a good day on April 21. Feel free to join us at anytime - or at the very least, cross your fingers.

Quote of the Week

"But the team motivates you to get out the door in the morning. Of course, my teammates will also hammer me into the ground if I slack off."
- Brian Sell, U.S. Olympian

4 comments:

Kevin Tilton said...

Nice job yesterday. I couldn't even stay with you on the cool down!

Greg said...

Mario - Congrats on a very positive race! Keep plugging away and enjoy the journey.

Rich Heffron (Heff) said...

Hey Mario, impressive race and congrats on the victory. Keep up the training and stay healthy. It looks like you'll be ready for another big PR come April.

K.Gwyth said...

soooo those NBB ladies are kind of swift, eh?

The guys aren't so bad either. ;)