Monday, April 19, 2010
4/11 - 4/17/2010: Run 52 (2 WOs, 1 Race)/Bike 66 miles/2 Swims
Another solid week. Took one day off via back to back races for the weekend. I'll post on them (Cave Hill Classic 5 mile run & Wrentham Duathlon) later. I did have another solid NCC TT as well.
Sunday, April 11, 2010
Ran Upper Ridge this morning with good bud Jon Korhonen. He had fueled himself well with a night of debauchery in Amherst. I told him in the morning we would sprint up upper ridge/Mt Orient.
New Record: 9:09.
Killed the old record of 9:48. Jon pushed hard in the beginning and tried to catch me at the end, which helped. He's only been running 40 miles a week, but you don't run a 4:04 mile without having some natural ability. He finished in 9:19.
The Week of 4/4 - 4/10: Run 47, Bike 81, 3 Swims, 1 Lift
The week started great, ended sub-par as I took Saturday off. Did a NoHo hill climb/race with a bunch of other bikers. I beat some Cat 3 and maybe Cat 2 guys on the four mile climb to finish 3rd of 22 riders. I also had some great swims and one or two amazing runs. Injuries still hurt though... Cave Hill Classic 4 mile race on Saturday this week, followed by the Wrenthem duathlon the next day. I hope to win both.
UPDATE: After the 12 miler I biked 33 miles with workout partner/UMass rowing alum Gregg Murray. Then I felt like running again. Did 9 with a few half repeats/minute pick-ups. Ran into current UMasser Andrew McCann (30:04 10k guy). He's fast. He'll be entering the road race circuit next year...
Good day today.
Tuesday, April 6, 2010
It was a good month. Injuries are making progress, as is my running shape. Some March highlights and week totals:
2/28-3/6: 26 Run, 3 hard Spin sessions, 1 Swim, 1 Lift
On 2/28 I did the DH Jones 10 miler on almost no running in February. I ran 57:52. 5:47 pace. I was fresh, but felt awful and out of alignment, basically jogging in the last 3 miles. It was an ambitious, but dumb move.
3/5-3/11: Run 55, 1 Spin, Bike 12, 3 hard Swims, 1 Lift
Great overall week. Did 18 miles Saturday. 3 running workouts total (I was hurt, I think), and the swims were epic.
3/14-3/20: Run 50, Bike 50+ (3 rides), 1 Lift
Another good week. Ran the St. Patrick's Day 10k in Holyoke with 4,000 other people. Finished 17th. It was HOT! Ran relatively slow 5:36 pace, 34:48. Again, felt out of alignment. Not healthy. To punish myself for being slow, biked 30 miles after the race. It was a nice day.
3/21-3/27: Run 47, 1 Spin, 1 Bike, 1 Lift
Okay week. Feeling injured. Also was on the road in NYC for a few days which hurt my running. Highlight was Andy's Fast Friend's Road Race in Swanzey NH. 4.5 miles, tough course, I got 3rd behind Justin and Greg. It was a fun time and was happy with my 5:34 pace for a 24:59. I was more happy that I was able to run at all... it was a starting-line call.
3/28-4/3: Run 46 (5 days), 2 Spins, 43 Bike, 2 Swims, 1 Lift
Really awesome week. Mostly because by Saturday I finally felt improvement with my alignment/stride which I think has been helping my injuries (I hope!) Also, I did 2 WOs. 1 Mt Wash Town-line Tempo (24:41, PR) and one pyramid on the track 2,4,8,mile,8,4,2. I won't post times because they were SAD! But the point was I am working out more.