Tuesday, July 22, 2014

The Last Two Weeks

Still running, still slacking on the blog. 

Week of 7-7-14 to 7-13-14

Monday: 9.5 miles - Big River alone.  Warm but shady in the woods.  Tried running a hill segment hard, but didn't get the CR or PR.  Total time: 1:10:39. 

Tuesday: 9 miles - Calf Pasture Point (3 loops) alone.  Hot day in the sun.  Total time: 1:07:31. 

Wednesday: 10 miles - Wakefield/Narragansett road loop with Nate and Galoob.  Nate got the lunch group back together.  Fun to catch up with the guys.  Total time: 1:10:47. 

Thursday: 8 miles - Big River alone.  Wandered around the middle of the park.  It was really muggy and buggy.  I pushed a new trail segment twice, but also had to run a little faster than desired to keep my sanity from the deer flies.  I fell once and was covered with scrapes and dirt.  I really enjoyed this run for some reason.  Total time: 1:01:38. 

Friday: 5 miles - Yawgoog Pond trail loops alone.  I ran loops in this small but beautiful SKLT property.  I finished with some strides on the dirt Barber Pond Road.  Ready to race tomorrow.  Total time: 42:22. 

Hidden beach on Yawgoog Pond

Saturday: 13 miles - Run with the Beavers 10 Mile Trail Race.  1:08:22, 4th overall, see separate write up

Beavers cool down

Sunday: 8.5 miles - Burlingame trails alone.  A great week ender on my local trails.  Peppy.  Total time: 1:00:11. 

Weekly Total: 63 miles
Last Week: 60 miles
Year to Date: 1772 miles
July Total: 115 miles

Week of 7-14-14 to 7-20-14

Monday: 13.5 miles - Wakefield/URI mostly roads with Galoob.  The usual advertised 10 miler that goes long.  Mixed in some hill climbs on the URI campus.  Spent some time in Potter Woods, Peckham Farm, and the bike path.  Peppy pace throughout on tired legs.  Total time: 1:34:08. 

Tuesday: 9 miles - Pardon Joslin (unimproved dirt) Rd hill repeats solo.  Hyper humid day.  I ran 6 repeats of this roughly 220' hill.  I tried to push the pace running down and climb back up at a moderate effort.  With the thick air, this was tough.  I was happy to complete it though.  Total time: 1:09:59 with 1,390' of climbing. 

Wednesday: 10 miles - T pace workout on the Quonset Bike Path alone.  Today was the muggiest yet.  Dew point in the low 70's.  My plan was to run a few miles straight at T pace (5:50 per mile), but I didn't have the energy, or so I thought.  It felt very challenging to run the desired pace, and I decided to break up the miles: 3, 2, 1.   I completed the 3 miles in 17:35 (5:52 pace).  I jogged for 6 minutes (2 for every T paced mile).  Then I ran 2 miles in 11:33 (5:47 pace).  This was much easier for the first 1.5 miles, then it hurt.  I jogged for 4 minutes and then did 1 more mile at T pace - 5:42.  I was super pumped with this workout.  It would be much easier on a drier day.  Total time: 1:05:51. 

Thursday: 10.5 miles - Big River with Boj.  We met at Greasy Joe's and meandered along the half marathon course all the way to the top of the ridge.  We then dropped down and ran along Carr Pond so that I could show him my new favorite trail (the ledgy switchbacks).  He then showed me a new favorite of his which was nearby on top of the ridge.  The entrance and exit were close, but this faint, twisty trail was about 15 minutes long.  Awesome!  Total time: 1:28:48. 

Friday: 7 miles - Ryan Park trails with Galoob.  An easy hour zigzagging the western side of the park and then a little on the east side. 

Saturday: 19 miles - Burlingame trails (and some roads) with Muddy.  Great long run in the early AM.  We kept the pace snappy throughout and I was exhausted by the finish.  We ran 5+ miles of roads from my house to the bottom of Klondike Rd.  Surprise Gazelle encounter on Buckeye Brook Rd.  We then ran the campground single track (reverse direction of the Brrr-lingame race) before running out to the NWR overlook.  Quick stop for GU and then back on trails in NWR.  We then hooked up with the Vin Gormley Trail on Sanctuary Rd and ran north until the intersection with Sammy C's.  I thought it would be fun to run this long trail (20 minutes) at a faster pace.  Get the suffering done with sooner.  I let Muddy lead until he got off trail, so then I took over, but couldn't go very fast.  It was a cool morning (50's), but it must have warmed up enough for the deer flies, which attacked us for the final 30 minutes of the run.  This meant running fast enough so they wouldn't land on you.  It was so hard on tired legs.  Hills in north Burlingame and Burdickville Rd to finish the run.  Total time: 2:17:12 with 882' of climbing. 

Sunday: 3 miles - roads to/from beach in Watch Hill alone.  Rather fast paced short runs (1.4 miles @ 6:49 pace and 1.6 miles @ 6:20 pace) dropping off/picking up my car at a friend's house in Avondale.  Just for kicks, I wore my watch while bodysurfing to see what it looked like on GPS. 

Top speed was 9.6 mph. 

Weekly Total: 72 miles
Last Week: 63 miles
Year to Date: 1844 miles
July Total: 187 miles

1 comment:

  1. Beautiful picture @ Yawgoog Pond. Nice training week. Fortunately you aren't slacking like Mike B!