Sunday, January 31, 2016

Week of January 25 - January 31

Week of January 25 - January 31

January 25 (Monday) - PM: 8.4 miles easy roads/dirt roads w/ Andy. Leg sore but tolerable.
January 26 (Tuesday) - PM: 10.3 miles relatively steady on the roads and 18th century brick sidewalks.  Beautiful 50 degrees in Portsmouth.  Did the Market Square Day 10k course and then and out and back over into New Castle.  2x Marcy St. practicing for June.
January 27 (Wednesday) - AM: 5 miles  easy roads.  PM: 8 miles easy roads w/ Andy.
January 28 (Thursday) - AM: 5 miles  easy.  PM: 10.2 miles as 1 mile w/ up + 8 miles at 6:30 pace but through the level 10 hill circuit + 1 mile cooldown.  On and off every minute.  1.5 % 'rest' and 4.5/5.5/6.5/7.8% alternating every other minute.  Kept everything at 6:30 pace so the 6.5 and 7.8 grade was a ballbuster...by 8 miles I was almost falling off the back.  Good workout without the banging of quick intervals on the mill.
January 29 (Friday) - AM: 5 miles easy. PM: 10 miles.
January 30 (Saturday) - PM: 8.1 miles.
January 31 (Sunday) - PM: 15 miles in NoCo. From Ranger Station on the Kanc, out on West Side Rd.  Out and back up to Echo Lake (Old West Side loop) and back. 1:35:43.  Last few miles into the 5:40s.

Weekly Summary: 85 miles for the week.    278.9 miles for the month of January with 3 days off.  WAY behind my 351.2 total miles of last January (where I only missed 1 day)...  The long term goal though is to not go down for months at a time this year, so I should catch up and surpass last year's totals if I stay 'healthy'...IF.

Leg started out sore but got out early in the week for some road running which seemed to help.  Went down to MA on Tuesday to visit my high school coach (Deke) who was in the hospital.  Spent a couple hours sitting with him  and reminiscing about all the great running he did in his time and all the great runners he's known and coached over the last 88 years... On the way home I hit up the seacoast for an ad-hoc road run in Portsmouth and New Castle.  I felt really good despite a little bit of leg discomfort.  It was awesome getting out on the neighborhood roads in really mild temps for mid winter. I had a decent couple of easy road runs mid week and a few treadmill runs including a hill workout on Thursday which was a solid effort surprisingly.  After a few more runs (and because the Beaver Brook snowshoe race was postponed due to no snow) I ended the week with a solid out and back road run in Conway on a nice flat section of the WMM Half course.  Legs felt surprisingly good by the end of the week.  It almost seems like the more I run, the better they feel... who would have thought?  ....We'll see how long that lasts.

Me and Coach Deke a bunch of years back at Great Island...