Monday: 0 - crappy weather day, couldn't get motivated to run. Went and bought new Free Runs.
Tuesday: 13 miles - Wickford roads (6.5 miles) to/from Rome Point trails (6.5 miles) with Dan. It was nice to do a long run with someone else for a change. Weather was decent enough, except when facing the wind. Nice pace on the roads and in the woods. I picked it up on the roads on the way back - covering the final 3.25 miles in 21:25. Total time - 1:35:01.
Wednesday: 10 miles - 6 x 800 (or more accurately .5 miles) on Quonset bike path with 3+ mile warm up and 3- mile cool down on Calf Pasture Point roads. This was a fun but hard workout. I mapped out a way to squeeze in 6 800's on the 2.3 mile bike path (one way) with .2 or .3 mile recovery jogs in between. I wasn't sure what to expect. Strong tail wind for first 3 and head wind for last 3. My results: 3:01/2:52/2:53/2:52/2:56/2:54 - total running time of 1:17:45.
Thursday: 0 - legs are tired and told me not to run. I did have an outrageous amount of energy today though. I raked my front yard, played bass off and on all afternoon, and then 2.5 hours straight at band practice.
Friday: 12 miles - Vin Gormley trail plus roads to/from with Pard. I took today off to make a 4 day weekend and get a break from the craziness at work. I met Pard at the trail near his house and we ran the Lil' Rhody course backwards at an easy pace. Great weather - 40 degree start, 50 degree finish and sunny. The course is in tremendous shape: no blowdowns, dry as a bone, even the leaves are getting packed down (oaks dropped them early this year). Should be a fast one next Sunday, but remember "this is a TRAIL race".
Saturday: 9 miles - Shumunkanuc Hill roads and Route 91 alone. I pushed this early morning run. My legs felt pretty good and I thought I would try to do a 7 mile 7 minute per mile run. I was right on pace for the first two miles. I was surprised at how cold I felt despite it being 40 degrees at my house when I left. When I hit the 3 mile mark (I think) I was suddenly a minute off. I'm not sure how that happened. At 5 miles I was at 36:15. Annoyed, I pushed the hilly Burdickville Rd hard, and then decided to keep running after 7 miles (50:20). I added two hilly miles and finished up in 64:08. My guess is that my legs were not at full strength, because the effort was there for a fast run. I have to rest my legs later this week so that they are hungry for Lil' Rhody.
Sunday: 6 miles - Shumunkanuc Hill roads solo. I snuck this run in during the late afternoon. My first mile was pretty fast, so I decided I would push it, and have this be my last hard workout before next Sunday's race. This run was hard, but I was rewarded with a great time on a hilly out and back. The course can be described as first mile more ups than downs, 2nd mile all down, 3rd mile all up then reverse direction. My results: 6:44/6:32/6:52/6:26/7:10/6:10 Total time: 39:54 (6:39 pace). This run was only topped by an awesome family hike with another family on the Long Pond Ell Pond trail earlier this afternoon. The amount of green is stunning - hemlocks, mtn laurel, and giant rhododendrons. Tricky terrain for the five five and unders, but no one got hurt and had a lot of fun. I think the kids' favorite part was eating my homemade GORP. Good week - 50 miles again - have to remind myself to take it slow this upcoming week....
Weekly Total: 50 miles
Last Week: 40 miles
Year to Date: 1,182 miles