Wednesday, January 15, 2014

Weekly Log 13-Jan to 19-Jan-2014

Race free week!  Hopefully that will equate to getting back to workouts and a long run.

Monday:  9
Usually a rest day for me on Mondays, this Monday I found myself at the Lincoln Y with an hour before Mark's WHS swim meet.  I packed my running clothes and had done some homework online, as well as scouted out Strava segments.  It turns out Lincoln Woods State Park is just down the road, so I headed there and took two segments: a 0.6 mile uphill segment that I ran in 6:20s pace to take the segment from a RI'er that is a follower of Jonny, and next a 2.5 mile loop that I could more comfortably run and take from an out-of-stater (MI).
Nice sight on my run in Lincoln, RI today
Ran fields in Chase Farm Park, originally a farm from early 1800s
How can I pass up an invitation such as this?
The roads in Lincoln Woods State Park were closed to traffic and scenic
Stomping grounds of 3-time Boston Marathoner from RI;
great signage and stone mile markers every 0.5 miles

Tuesday:  9
Morning run:  5.5 miles.  Westerly Hospital loop at 4:30AM with FiveK.  6:56 pace.
Evening workout:  I'm not sure if the local authorities are aware of this, but there is a Torture Chamber inside FiveK's basement.  In all seriousness, Tom in his usual organized manner had a core workout written out, including lunges, squats, "superman", etc.  Couldn't finish all the reps, but really felt it in my abs and back of legs.  I have such a weak core; need to adopt a few of these.
Evening run:  3.5 mile cooldown in the rain from FiveK's house.  6:58 pace.

Wednesday:  16
Morning run:  7 miles solo from the Y through Pawcatuck.  Easy 7:31 pace.
Morning swim:  900 yards freestyle.  First time this year was able to get in a groove.  Proud of myself for getting out there solo.
Evening run:  9 miles total as part of a workout at Hell Field in Weekapaug.  3x800 (2:48, 2:48, 2:48), 3x400 (83, 81, 76), 3x200 (33, 36, 32).

Thursday:  4
Short and easy solo recovery run at sunset.  Misquamicut roads.  8:10 pace.

Friday:  6
4:30 group run with Mike B and FiveK.

Saturday:  21
Morning:  16 miles.  6:30am solo run through Dunn's Corners up to Bradford, 216 South through Charlestown, and Route 1/Shore Road home.  1st long run of the new year; was feeling it on last couple of miles.  When I got out to 216, it started to sleet!  Weird seeing the sleet bounce off my cold legs.  By the time I got home, it had turned to rain.
Afternoon:  5 miles.  Cape Cod Canal paths with Matthew in the pouring rain.  By rights, I had already run enough miles today, but had time to kill waiting for Mark's swim meet to start, so between being in a new place to run plus having Matthew on board, it was a no-brainer to run, weather be damned!

Sunday:  6
20+ mph winds.  Opted for trails for a mid-day run.  Parked at Burlingame Campground; ran much of the Brrr-lingame course.  Ran into Eric Winn out on the trails; he's planning a 50K on Feb 16, from East Beach, North-South Trail, Vin Gormley, Kimball, NST up as far as Burdickville Road, and back.

Weekly accomplishments:
  • 71 total running miles!   That's a PR for me.
  • Ran every day; three of the days with double sessions.  Two 430 Club runs.
  • One running workout.
  • 2 new Strava CRs.
  • 1/2 mile in the pool.
  • Core strength session.

 

12 comments:

  1. Lincoln Woods is a cool spot, I used to head up there a couple times a week to rock climb. Nice job on the Hell Field session, looks like everybody had intervals in mind today!

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  2. I'm assuming you got the segment from the Michigander? One of my girlfriends has a similar torture chamber in her basement and stands there with a stop watch (on Monday nights) and drills those of us who dare to show up... fun stuff!!

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    1. Was wondering what you call someone from MI. Yes, I got the segment. I figure it's too far for Galoob's lunch break, but maybe Rhody Seth will head out there during lunch to take it.

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    2. Michigander is appropriate for the whole state. There is a sub segment of the population Yoopers and Trolls, those that live above the Mackinac Bridge or below the bridge, respectively. I'm a Troll... and you may never know when this trivia will come in handy....

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  3. Wait. Why are you running more miles than me. Gazelle is gunning for a BIG year!

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  4. 32 second 200? You've got some wheels!

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  5. Big week! Just another week in the life of a Gazelle I guess.

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  6. At 71 miles in one week I'd be curled up weeping, in a fort made of foam rollers, under a blanket woven from old race shirts...good job this week!

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  8. Monster week! I'm getting tired just reading it.

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