Sunday, February 27, 2011

Training Feb. 21-27

Monday:
14 Miles (2:10)
12 Miles on the Huckleberry (repeated the dirt road section several times to stay off the pavement) + 2 barefoot jogging at the VT track

Tuesday:
15 miles (2:05)
Had a really good day at Pandapas Pond.  Headed down the Poverty Creek Trail a long way, then turned around, picked up the FS Road, then up Indian pipe for ~800ft of Climibing in .44 miles then back along Poverty Creek, with a few spurts on other trails along the way back to the car.  Weather was perfect and I'd have liked to have kept going.  I think these Tuesday trail runs will become more regular.

Wednesday:
AM: 12 miles
3 mile warm up plus half of a "Perfect Mile" track workout (did 8x200 at 36s and 4x400 at 70)  It's been so long since I've done any speedwork, this really took it out of me.  I should start going once a week.  Followed by 2 miles of barefoot around the track and then I met up with Shannon as I was finishing and decided to run with her to tack on an extra few miles.

PM:
3 miles around campus
Cross-training session at the gym.

Thursday:
AM:
8 Miles
Small Huckleberry-Christiansburg loop.  Cold and rainy all day, so I stuck to pavement.
PM:
3 Miles (treadmill)
Core circuit and biking in gym.

Friday:
5 miles
Just a quick get-loose run before lunch. Heading home this weekend for long runs.

Saturday:
29  Miles (4:31:46) ~3000ft of gain
Parked at Skulls Gap and ran FS84->Jerry's Creek Trail->FS(whatever #) all the way to the Creek Comer trail then around the Hurricane Campground for a couple miles looking for water and an open bathroom.  Then back FS84 all the way to the Iron Mountain trail and back to my car on it.  
All in all a good day.  I couldn't find water at the campground so I filled up in a stream and I also ran out of Gu with ~8 miles left so I felt pretty dry by the finish. 40oz water, 2 Gu Chomps bags and 1 Roctane. I should have brought an extra bag of chomps, but I didn't realize it was going to be 60+ degrees out.

Sunday:
12 miles, Huckleberry loop with some back and forth on the gravel stretch to avoid pavement.
Knee was aching me a good bit today, and it hasn't before.  I'll probably take tomorrow off and just cross train.

Total: 101

It feels nice to be above 100 again so soon after a race.  Crossing my fingers that I can keep this up.

Sunday, February 20, 2011

Training Feb 14-20

Monday:
PM:
4 miles (34:00) easy on the treadmill
Biking: 6 miles (20:00)

Still very sore, quads and calves are tight.  Mainly stretched.

Tuesday:
AM:
10 Miles (1:20:00)
Huckleberry Gravel Out-and-back
Had to run some errands, so I decided to run out to do them and felt good, so I turned around instead of catching the bus.  There is still some latent soreness in my quads.

PM:
4 Miles (35:00)
3 Miles on 8% incline, 1 miles barefoot (treadmill)
Biking: 10 Miles (31:00)

Wednesday:
AM:
6 Miles (37:00)
Huckleberry Gravel-Duckpond loop
Sunny and little wind.  Decided to get in a tempo run between classes.  Hamstrings felt tight, but appropriately so.  Legs are feel back to normal now, but my peroneal tendon is nagging me a bit again.

PM:
4 Miles: (35:00)
Easy treadmill, last two barefoot.
Biking:6 miles
Felt pretty drained tonight, taking an recovery day tomorrow before the weekend long run(s)

Thursday:
AM:
6 Miles (50:00)
Barefoot recovery run.  Feeling loose.

PM:
Decided to just cross train today, since I'm planning a long run tomorrow.  Did a lot of core work, rowed for 10 minutes, and biked just 5 miles.

Friday:
Am:
18 Miles (3:02:42)
Exploring Mountain Lake
I decided to head up to Mountain Lake since it's the highest you can get around here (~4000 feet, peaks at 43xx), and they boast 22 miles of trail.  I parked my car and headed off, feeling fresh of the easy day yesterday until I hit several miles of alternating loose rock and leftover snow drifts from Winter.  After slogging through all that at a horrendous pace, I manages about 8 miles of good running, hitting a could 6:10ish miles on the downhill stretches.  Then my IT band started aching and I slowed some.  Ended up cutting about 7 miles off what I had planned on doing, but I already feel better now, just a few hours later.  I think I started this too late into the day (about 4 hours after I woke up) without having eaten a proper meal.  I think I should take a day off tomorrow.

Saturday:
Rest/Core work
Last night my calves were tight and actually locked up a couple times, so I decided to take a day off.  I probably started back too soon anyway.  Looking forward to another day on the trails tomorrow though.

Sunday:
PM:
15 miles (13 @ Pandapas Pond + 2 Barefoot)
Pretty good run, minus a few mishaps regarding roots hidden by leaves.  I felt strong on the couple long climbs (1.5 miles/900ft climb at one section).  Didn't carry any water, so I had a bit of a rough patch climbing back up Brush Mountain at mile ~9.5-11, then the last mile was smooth.

Total: 67

Low mileage, but considering the race last weekend, I'm pretty happy with it.  I felt stronger than I thought I would.  I'm still tired, but I hope I can sleep more this week than last and that will go away.