Monday, March 7, 2011

Weekly Log 3-7-11 to 3-13-11

I feel the anxiety of a big show coming up on Saturday, so running will be an important distraction!  I should be able to get 40+ the next five days.  If interested, check out my band.

Monday: 9 miles - Ryan Park trails with Dan.  Completely clear trails now, and pretty fast conditions - just some muddy spots.  I thought today was going to be in the high 40's and didn't pack appropriately for the dropping temps and stiff breeze.  At least I had my non running hat and gloves with me, so I was okay.  We had a solid run, each taking turns leading.  The highlight was Dan almost stepping on a woodcock - it was really close!  I felt funny trying to explain what a woodcock was and it's unique mating behavior to someone who doesn't know anything about birds.  Total time: 66:27. 

Tuesday: 9 miles - Saunderstown roads with Dan.  The plan was an easy run and we executed it for once.  Quiet roads, 3 hills (including the Gilbert Stuart monster), and even a short trail exploration of new state land.  Total time: 70:09. 

Wednesday: 9 miles - (1xmile/1x800 w/.5 recovery)x2 Workout on Quonset Bike Path with Calf Pasture Point warm up and cool down.  Third week in a row to get some speed work in, and it was a good one today.  I thought about doing a 3xmile, but the layout of the bike path would make the middle mile have an awkward turnaround so I opted for the mile/800 double.  I guessed I would be about 6:00/2:55 and was pretty right on: 6:01/2:52  5:59/2:54 - total time: 66 minutes.  The first mile felt long, and I was nervous running it.  The 800's and the 2nd mile felt really good.  One thing I'm noticing is how quickly my body recovers after each sprint.  Maybe I'm not getting faster, but I'm getting stronger.  Question about warm up/cool downs - what is recommended? Usually mine are equidistant (2+ miles each), but today I went long on the warm up (3.5 miles) and short on the cool down (1 mile) and liked it better. 

Thursday: 5 miles - Ryan Park trails with Dan.  Horrible run.  I had a very stressful day at work and felt like I was getting sick, but I wanted to get in a short run.  I could tell right away this wasn't a great idea, and I let Dan go on ahead. 

Friday: 0 - sick - tried to take it easy for my show tomorrow night.  Chills, muscle aches, and fever during the afternoon and night. 

Saturday: 0 - resting during the day, and hope to feel okay at night during the show. 

Sunday: 0 - still sick - this is one nasty virus! 

Overall:  The week started nicely and I thought that I might get in 50+ miles, but then I caught the office virus.  As of Monday night, I haven't started my nightly chills and low fever, so maybe I'm making progress.  Running will hopefully resume soon.  At least the show on Saturday went well, and I was excited to still be able to sing this song

Weekly Total: 32 miles
Last Week: 40 miles
Year to Date: 399 miles


  1. Where dat new state land, son?!?!?


    PROVIDENCE - The Department of Environmental Management, with funding assistance from the U.S. Fish and Wildlife Service's Wildlife Restoration Program and The Nature Conservancy, has purchased an 81-acre tract of land on Carr Pond in North Kingstown from the Girls Scouts of Rhode Island, Inc. This property has been known as Camp Nokewa, where the Girl Scouts ran a day camp until 2006. Girls now attend a day camp program at nearby Camp Hoffman.

    Located in the Narrow River Watershed, the property abuts Carr Pond, on which an extremely productive herring run has been maintained by the DEM since the 1960s and monitored since 1981. A fish ladder at the nearby Gilbert Stuart Birthplace is an Alaska steeppass, which effectively passes fish upstream of the dam so that they can spawn in Carr Pond. An American eel ramp is also located at the outlet to the pond and is one of the sites where DEM conducts eel surveys. The herring run is considered one of the strongest self-sustaining runs in the state, and routinely adult brood stocks are transplanted from the run to other newly restored areas.

    "I am pleased that the Department of Environmental Management has been able to partner with The Nature Conservancy and the US Fish & Wildlife Service to protect the valuable natural resources of this property in North Kingstown," said DEM Director W. Michael Sullivan, PhD. "The addition of the Girl Scout property will contribute to the more than 1,000 acres of protected land along the Pettaquamscutt River in the Narrow River Watershed."

    "We are thrilled to assist the State of Rhode Island in acquiring this magnificent property for all to enjoy," said The Nature Conservancy in Rhode Island state director, Janet Coit. "This project helps ensure that one of the state's most productive fish runs remains an important part of our natural heritage."

    "Our decision to sell Camp Nokewa came with the caveat that it be sold to an organization that would appreciate its environmental significance and preserve its natural beauty for the enjoyment of all Rhode Islanders," said Janet A. Feyler, CEO of the Girl Scouts of Rhode Island, Inc.

    The fish populations in Carr Pond have been extensively surveyed by DEM's Division of Fish and Wildlife, and the system is known to be productive for sport fish as well as native species. In addition, Carr Pond and its associated freshwater marsh provide approximately 68 acres of nursery and spawning habitat for river herring and the maturation of American eels. The upland portions of the property consist of an oak and hickory forest and a small pond.

    The Girl Scout property is the last remaining large developable parcel on Carr Pond and so its preservation effectively permanently protects the pond habitat from future degradation. Carr Pond is at the uppermost reach of the Pettaquamscutt River. Anadramous fish use the entirety of this river system, from Narragansett Bay up to Carr Pond, to complete its life cycle.

    The purchase price for the property was $1,300,000 and was funded with an $800,000 grant from the U.S. Fish and Wildlife Service's Wildlife Restoration Program and a $500,000 grant from The Nature Conservancy, with assistance by The Champlin Foundations.

  3. Jonny, nice workout. I remember when you tried to break 6 way back at the Chariho fun runs (13+ years ago). Now your breaking 6 in workouts. You've come a long way.

    I'm sure others will have input on the warm-up and cool down. I tell my athletes to make the warm-up a selfish affair. Get your body ready to run fast whatever that takes. Apparently you like a long warm-up, so go for it. Cool downs help flush the lactic acid out of the system ( there is a way more scientific explanation than this), so anything is better than nothing.
    Others, feel free to dispute and chime in.

  4. Damn, Jonny!! Nice workout!! That's got easy sub 19 5Ks written all over it!! :) I usually don't cool (warm?) down as long as when I warm up what you can do when you can do it..saw that on a Tshirt recently and liked it--it applies to so many things in life)

    PS-I used to snag a lot of blueback herring back in the day near Gilberts/Carr Pond.

  5. good workout, i like 3 to 4 mile cooldowns to help reduce soreness, and how the hell did you sing like that guy did when you were sick?

  6. Boj - I'm not sure how it worked, but it did, and yes, we play it in the same exact key as the video.