Wednesday, July 28, 2010

Training 7-19 - 7-25



Monday - PM - 10 miles (medium effort) - roads - Salem, NH/Methuen, MA/Haverhill, MA - solo. [1:07:52]

Tuesday - PM - Track workout - w/ Jon Healey - Andover (Greater Lawrence Tech)

2.3 mile warmup w/ Jon Healey, Matt Pimentel, Mike Quintal, Dan Vassallo (roads)

Comfortable paced workout...not too hard of an effort, but a good start to the track work this summer/fall season...

2000 meters – 6:29
    100m jog rest
1600 meters – 5:14
    100m jog rest
1200 meters – 3:55
    100m jog rest
800 meters with jogging corners and sprinting straights – 3:14
    100m jog rest
1200 meters – 3:48
    100m jog rest
1000 meters – 3:10
    200m jog rest
800 meters – 2:29
    100m jog rest
400 meters – 1:12
    400m jog rest
800 meters with jogging corners and sprinting straights – 2:49

45:04 total time on the track.

2 mile cooldown w/ same crew + other GTD folks.

Total running time: 1:12:36 - 11 miles

Wednesday - AM - 6 miles (easy) - roads - Salem, NH w/ Judge Jones. [47:33]
Wednesday - PM - 7.6 miles (very easy) - roads - Salem, NH/Derry, NH w/ Dave Quintal. [1:02:15]


Thursday - PM - 3 mile w/up - roads - w/ Dave Dunham and Dan Verrington + strides and jogging before start of Sapienza 4 miler (results) - Haverhill, MA.  Race: Sapienza 4 Miler - 2nd OA - 21:18 (5:20 pace) - Hilly course (http://www.gmap-pedometer.com/?r=3902845). 2 mile c/dwn - roads - w/ Dave Dunham and Dan Verrington.  Total - 10 - race could have been a bit long (according to some I talked to afterwards). Nate Jenkins kicked everyone's arse here and still ran a 5:20 last mile...

Friday - PM - 6 easy miles - Salem, NH/Methuen, MA - roads - solo.  42:41

Saturday - PM - 15 miles - Windham, NH/Derry, NH/Hampstead, NH - rail trail and roads - solo.  1:46:00 (http://www.gmap-pedometer.com/?r=3905823)

Sunday - Pemi Wilderness Traverse - NH - 19 miles with Dan Verrington, Kevin Tilton, Al Bernier.

Weekly total: 83.6 miles - 10:55:47 total time.

After a bad few weeks culminating with Stowe, I hit the reset button and started focusing on improving the quality of my work, starting with running more miles and throwing in a long run and a workout.  Two things I have been missing in my mediocre weeks of 'training' so far this summer.  I'll look to try and post a weekly summary (I say that every month or so) from now on.... I've also gotten some coaching outlines/advice from double-D, who has been very successful in the marathon in the past (multiple Olympic Trial qualifiers) while being able to race other things he's interested in.  He knows how it is and knows what I like to do and understands that it is possible to get fit, while also racing some mountain/trail/snowshoe/road/xc etc.  I'm excited to follow his plan and see where it takes me with Baystate in October.

2 comments:

  1. Jim, the 4 miler has to be long. And the Tuesday workout is pretty solid with mostly 100m recoveries, in my opinion.

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  2. That is a fantastic training...I admire you of that...Hope I can reach that far too...

    zbsports

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