Wednesday, August 11, 2010

Training 7-26 - 8-08 (last 2 weeks)


Pictured above is yours truly in his first ever encounter with mountain goats.... circa 1982.

Training Week of 8-02 - 8-08

Monday - PM - 8.1 miles (roads) - Salem, Methuen, Haverhill...solo...started out really slow. Felt sluggish... hip a bit tight... [54:55]

Tuesday - PM - 13 miles (trails) - River trail from school + 5 min before around school roads w/ Dan Vassallo, the brothers-Healey, Matt Pimentel, and Mike Quintal. Mike and I the whole way...[1:33:33]

Wednesday - PM - Track Workout.


Warmup - 22:30 (roads) - 3.2 miles
+ 1 lap jog on the track

Then 5 Miles on the track (20 laps) at goal marathon pace (5:40). Didn't work out that way... too fast and just kept the same pace.

83/80/80/80/82/82/81/81/82/82/81/82/81/81/80/81/79/80/79/75 = 27:01

miles: 5:25 / 5:27 / 5:29 / 5:24 / 5:16

MQ did first 3 mile w/ me. Last 2 solo. HOT. 93 degrees and stale on the track.

2 mile cooldown (2 laps on track + 1.5 on the road) w/ MQ. [15:30]

10.2 miles total.

Thursday - PM -10 miles (roads) - Methuen, Haverhill. 'Whirlaway 10' - Good follow up effort with Mike Quintal. Nobody else showed up. [1:05:26]

Friday - PM - 8.1 miles (roads) - Lake St. out and back (solo) - Methuen, Haverhill, Salem.  Same as Monday except a tad faster.  [53:05]

Saturday - AM - 2.5 mile warmup [20:00] over trails of the Dam Trail Race - Oxford, MA w/ Ben Nephew + strides.  Then race: Dam Trail Race - Oxford, MA - 1st (CR) [1:09:22] + 2 mile cooldown (barely) over course (trails) - Oxford, MA, w/ John Pajer [16:00].  Could barely move...

Sunday - PM - 5 miles (roads) - Salem, Methuen - recovery day...solo. [34:01]

Weekly total: 70.2 miles - 7:52:23 total time.


Solid week where I hit at least 70, which is where I always try to be at.  I had a couple of good ole' fashioned 8 mile out'n backs at decent solo clips, a solid track workout in the afternoon heat with MQ, a hard 10 mile effort (again w/ MQ), a moderately long trail run, a really good race, and a short recovery day.  Solid week for the temps...


Pictured above is yours truly in his most recent encounter with mountain goats... circa 5 days ago...

Training Week of 7-26 - 8-01


Monday - PM - 8 miles - N.Salem (roads) - nice and easy w/ the brothers Quintal...[1:04:00]

Tuesday - PM - 2 mile warmup [15:30] - Newburyport, MA (roads) - Warmup down High St. before Yankee 10 Mile w/ Verrington, Navaroli, and the younger Quintal + race: Yankee Homecoming 10 Mile - 9th OA - [54:18] - Newburyport, MA - Won my age group again this year + 2 mile cooldown (roads) w/ Navaroli and the younger of the two Quintals... Newburyport, MA [15:30].  Total 14.

Wednesday - PM - 12 miles (trails) - Rockingham Rail Trail / Windham Rail Trail w/ the brothers Quintal (Dave for about 3 miles, Mike for full 12). Hot, loose sand for most of the way... both of us bonking and dehydrated at the end....great summer afternoon run!!! 6 out and back from Windham, NH through Derry, NH to Hampstead, NH and back. [1:30:40]

Thursday - PM - 10 miles - Methuen, Haverhill (roads) - Whirlaway run w/ Danny Wang, Jose Ortiz, Angus MacDonald, 2 N.Andover H.S. studs, and one other dude... Nice uptempo run but nothing crazy... Saucony van was in the Whirlaway parking lot and gave me a free pair of trainers!!! [1:07:16]

Friday - PM - 10.5 miles - Salem, Methuen, Haverhill (roads) - mixed it up a bit and did a nice loop around town...solo. [1:11:17]

Saturday - 0.  I played like 6 hours of wiffleball with my nephews...I could technically chalk up a mile or two with this, but I'll take the rest/recovery day.

Sunday - AM - 3.1 miles (roads) [22:00] + strides - warmup over York 5k course, York, ME. Felt pretty good...solo + race: York 5k - York, ME - 2nd overall - 15:27 (Mentzer 1st - 15:05). Lost him right before the mile....he pulled away on the uphill, and I ended up running solo for the rest + 3.1 mile (roads) cooldown over York course - York, ME w/ Adam McCready [23:00]

Weekly total: 63.29 miles - 7:18:58 total time.

Solid week with a day completely off (which doesn't usually happen that often).  Two pretty good races (10 miler and 5k), a longish trail run, a relatively quick 10 mile effort with the Whirlaway group, and a couple of regular road runs, as I really continue to stay out of the woods and get in some good road miles...

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