Sunday, November 27, 2011

This Week in Running: 11.21 to 11.27.11

Monday - 10.75 w/ Ben
12 x 1 min hard pickups; felt good to get the legs moving.  First time in a while.
Tuesday - 6 easy ones
Wednesday - 12.5
tempo trail run in the rain; the puddling slowed down the pace
Thursday - 10
finally got moving at the end
Friday - 4 easy
jogged to and from the gym
Saturday - 20
good run throughout with the last 5 the fastest
Sunday - 8 easy

For the Week
71 1/4 running miles
3 core workouts
1 lifting sequence
Analysis: 3 high quality days: Monday, Wednesday, Saturday (some speed, a tempo run, a long run).  The rest of the days were less difficult/taxing.  Glad to hit my winter weekly mileage goal of 70.  Having a few days off from work helped me reach that goal.  It won't be as easy next week, but this is a good week from which to build.

Saturday, November 26, 2011

Jingle Bell Run

Sunday, November 20, 2011

This Week in Running: 11.14 to 11.20.11

Monday - 10. Got dark quick; stuck running on roads
Tuesday - 7 min bike. Mika visit in am
Wednesday - 10.75.  Ran 5-10 faster than I raced last Saturday.  I knew I was in better shape than that.  Good progression run.
Thursday - 9.5.  Ran w/ Martin on a raw dog day.
Friday - lifting sequence
Saturday - 15.  1st 10 sucked; last 5 better
Sunday - 8.  Dead legs.

For the Week
53 1/2 miles
70 min bike
4 core workouts
1 lifting sequence
Analysis: This was a planned cutback week after 3 building weeks.  Wed and Thurs were the best and fastest runs, and then I was dead over the weekend.  Broke in a new pair of sneakers on Sunday (new balance 1080); too bad the run wasn't better.  Take away for the week: by the end of Wed's progression I was down around 5:20 pace.

Sunday, November 13, 2011

Level Renner Issue #4 Is Now Available....For Free

Nov/Dec 2011

Level Renner: Nov/Dec 2011

Level Renner: the premier underground magazine of New England Club Running. Profiles on local elite athletes, articles on performance and nutrition, commentary on all things running. Keep it on The Level and don't ever underestimate the power of the palindrome.

Find out more on MagCloud

This Week in Running: 11.7 to 11.13.11

Monday: 9.75  hammered it; sub 5:30 by the end
Tuesday: 10.25  gliding @ 6:20 pace; got dark quickly
Wednesday: 9.5  easy run w/ ins-and-outs on the track for 1.5 miles
Thursday: gym for lifting
Friday: 12  easy
Saturday: 12  w/ 5 mile race (Edaville Rail Run 29:06 for 1st OA; report to follow)
Sunday: 14.5 easy on technical trails

For the Week
68 miles
4 core workouts
1 lifting sequence
Analysis: This was a much better week than last week.  Where last week was a slog-o-rama of runs, the runs this week were easier and faster.  I'm accomplishing my goal of getting a good base down while slowing increasing the pace.  I'll try to write a race report of the Edaville trail run later in the day.

Sunday, November 6, 2011

This Week in Running: 10.31 to 11.6.11

Monday: 10.5 not as fast as I wanted it to be
Tuesday: 5 easy day
Wednesday: 12 not as fast as I wanted it to be
Thursday: 10 not as fast as I wanted it to be
Friday: off/lifting
Saturday: 18 it was cold this morning
Sunday: 8 felt good

For the Week
63 1/2 miles
5 core workouts
1 lifting sequence
Analysis: I'm not running as fast as I would like to right now.  I'm not doing any speed work and perhaps that's why.  I am just looking to lay down a solid base at this point in the training.  That's the goal for October and November.  I'm looking to get in some good miles with limited risk of injury.  No jinx there I hope.    I have a goal to run 70 miles per week without it being much of a big deal.  Once I can do that, I hope the speed with come (through workouts of course).  I want to get to the point where I do 30 miles on the weekend (20/10) and 40 miles during the week.  Wish me luck.

Congratulations to my CMS teammates for winning the open team title in this year's USATF-NE Grand Prix.

The next issue of Level Renner should be out in another week or so.