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 27, 2011
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.
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.
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